This diet isn’t meant for all as it is based on eating fully vegetarian foods . Surprisingly, raw food diet is really not as monotonous or bland as it may appear, a great range of main courses, snacks or desserts can be prepared out of raw fruits or vegetables, like a pasta substitute.

Sometimes raw food is cooked just slightly, for a very short time at very low temperatures. Big salads and smoothies are the staples of the raw food diet . The best thing about consuming raw food is that one needn’t cut down on the amount of food, for fear of weight gain. This is so because most fruits and vegetables are high on water and fiber content and low on calories and fat.

Maintaining a raw foods diet apart from helping in weight reduction is also healthy, because of its low fat content, and presence of vitamins, minerals and anti-oxidants, all of which helps in fighting cancer to cholesterol and obesity related problems.

In certain cases, raw foods diet can actually come across as a problem, because of it having extremely low calories . Not having enough calories, especially for younger people can be a problem as it slows down the body metabolism, and therefore in the long run if a person accustomed to raw diet, takes to eating other food, which contains more calories, the body metabolism might not be able to adjust, leading to problems.

Not having a properly planned and worked out raw foods diet might also give a person problems, in the sense that he’ll be lacking of certain nutrients like protein, iron or calcium. The diet therefore should be properly balanced, as to cover all types of nutrients, including tofu and nuts are therefore a very good idea to increase a person’s protein intake.

One could consider resorting to raw food, for a quick weight-loss program or a body cleansing program getting rid of the toxins, but when choosing it for long term usage, make sure to balance your diet properly, especially focus on including proteins and minerals in your raw food diet.

Make Gradual Changes

Going raw and leaving behind the modern conventional diet is a difficult thing to do . For one, most people receive little or no support from their family and friends. And two, the body is addicted to processed foods that are toxic to the body. Thus the body has to go through a detoxifying stage where many experience severe hunger, headaches, increased body odor and fatigue.

Therefore the best way to begin the raw food diet is by slowly easing into it. Adding more fruits and vegetables to each meal is a great way to start, and then when the body is ready, one can pursue a raw breakfast, then a raw lunch and so on. This ensures that the body will not be overwhelmed by detoxing too fast.

Eat Plenty of Filling Foods

Hunger is very common to those who begin the raw food diet, thus it is very important to consume plenty of filling foods such as avocados, coconuts and nuts and seeds. These foods are high in nutrient rich calories and healthy fats that will help to satisfy the hunger.

These foods can be eaten by themselves as part of a mono diet, or they can be blended together into a smoothie, or added to leafy green salads.

Eat Plenty of Leafy Greens

Leafy greens are an absolute must-have on the raw food diet, as they contain many vital nutrients . They are not very filling, and thus they are great when combined in smoothies and salads with avocados, coconuts or nuts and seeds.

Drink Plenty of Fluids

Fluids are also important, as they not only help with hydration, but they can also help to diminish hunger . The standard recommendation of fluid intake is 8 glasses of water, but when on the raw food diet, it may be necessary to drink more. This is because the diet is high in fiber, which absorbs water in the digestive tract, and the more water that is eliminated, the more is needed to replace that water.

Herbal tea, water, and freshly pressed juices are the best fluids to add to the diet, as they do not contain any harmful ingredients.

Avoid Food Temptations

As food temptations seem to be everywhere, it can be one of the biggest challenges for those on a raw foods diet . Thus a small container with nuts, seeds or dried fruits is helpful in situations when hunger strikes.

Not keeping junk foods or processed foods in the house is another great way to avoid food temptations and to stay on top of your raw food diet.

Rest, on to the home I usually go for the smoothies because it is going to allow me the Nutrition in a glass. So, you can do after your workout or else make a smoothie and I have some bananas, apple, spinach, kale, you know some hemp seeds, some fish oil, getting all those big carbs during that big starchy Raw food diet and off course some protein, hemp seeds give you more protein and officially help the fats. You can play with the stuffs, something like almond butter, dates, cardamom, and banana smoothie, OK so you are getting in protein and the carbs and help your fats proving to the system. This is all taking in a place within hour and half to 2 hours post workout, right, and this whole thing, which is a Healthy eating advice.

When you want to have more substantial meal afterwards, this is kind of the big meal every day, if you want to call that. This is what you want to corporate or incorporates some special carbs if you want some more complex protein, some magnificent fish or some black beans, some steam greens, or just the apple that we had earlier. I had some sanin with some black beans, corn and whole hearted Swiss churn stem. So, that is what my 3 hours after workouts in the late afternoon or in the evening kind of dinner and that’s what I have. Sometime I just some smoothen, sometimes they are just peace of sound with lots of veggies with some hard boiled eggs, sometimes we have only this in the afternoon.

Yes, what is the different thing; you just have a better understanding of what specific foods are good resources of specific nutrients. Remember there are foods that have these proteins and carbohydrates in different ratio. It really get some quick carbs, just really get some good carbs, bananas look at the kind of simple to more complex. Simple sugars dates, grapes watermelon little bit stuff, little bit more complex. Bananas, apples, pears, mangoes, papayas little bit more complex to moving towards some starchy vegetables now, sweet potatoes, beat, carrots, potatoes. Moving towards the grains, the sudo grains amrand, Cuma, brown wipes and stuff like that, so, you know, legumes, beans, carribeans, lentil all these are really good sources of complex carbohydrates and moving towards the legumes also re-resource the fiber and protein. You know fruits and vegetables have great source of fiber too.

So, you can look at taking the protein supplements and those big mammal kinds of container stuffs, you don’t need to do that. If you want to take a protein supplements, you could look at the BCA, the kind of more important amino acids that helps to create the muscles. Not necessary, but research shows that taking some of that before workout with little bit of juice, over mattress sports drink can boost the muscle growth or protein synthesis after the workout. So, something you can say but I don’t think it will breaks or it will make a break you know, the body you want to create or the workouts and all kind of stuffs. So, that’s my advice and hopefully I have answered to it and thanks for asking your question and till the next video thanks for watching in, I am Yuri Elkaim and for some more nutritional advice check out my ebook eating for energy, website eatingforenergy.ca, there is a whole chapter in there called nutrition for athletes, you can check it out.

Alright, so, good question. It is really very important to understand. OK, so first of all we will look for couple of facts. When you Exercise, ones being used what is your major fuel source, if you say carbohydrates that are right. Check that after what is the answer. What are the major nutrients for building muscle, protein right, and main mass is protein. So, we have to work out on couple of things here, we have to look at your plenish, your energy stores and your plenishing to build the building block to build the muscles. So, look at the carbohydrates and proteins put abdominally, OK. I will see you look good foods, OK, because you are going to do workout you are going to create some radicals. So, if you look at foods of high relative oxidants which will reduce some referential potential from the body which may in fact reduce some muscles soreness as some videos shown. Any source is good for your health; this is a Healthy eating advice.

So, you want to look at things like, before we enter fast, proteins and carbs, you have to think of berries, fish, healthy fats, you know all these sources of Raw diet plan of things that will keep you healthy, lubricated your joints, I mean through your workouts and better recovery. We are talking about specific foods and meal throughout the day. Longer than couple of facts, if you are working at 2, 2’o clock in the afternoon, there is something banging a hammer over the next door I think, I hope you don’t do that. If you are going to work at 2’o clock in the afternoon, you should get substantial meal in the morning. Before you does that realize that your fuel this workout, for today’s workout is most likely coming from yesterday’s meals, OK? Your muscles like to disperse pretty much wonderful so you had a good meal and a number of Meta calories previous day where you can have a full day workouts, just take a look at the top of luxury little bit and that is pretty much about it.

So, having little bit more the substantial breakfast looking at 2’o clock, making substantial breakfast at 10 or 11 may contain carbohydrates base, looking at the healthy protein and some healthy fats. Example, still cadmium along some blue berries, thrown some brown flakes, thrown some hemp seeds for your protein and just put some brown sugar, maple syrup or whatever for adding the sweetness. Real source of everything you need in, you can throw in some walnuts, almonds or whatever else you want in that another really be a good substantial kind of breakfast before you hit the gym.

If you need something in the course in the time of the workout, just go for the simple food. Grab some banana, grab some grapes, grab some dates, again if you need some simple sugar to just increase the blood sugar little bit before you want to go to the gym you can do that. Now, as I mentioned before your post workout recovery meal food is very very important because it is going to help you recover faster and help you to do your muscles better. So, soon you complete your workout, whatever types of workout you does, you want to replenish simple sugars right away. You deplete your plenty; you depleted to the great extent muscle like the gym depend on the intensity of the workout.

In the previous part we have seen the question of how to lose much weight and I have mention one simple way of doing fasting one day and taking higher core consumption next day. In this part we will see more about it in detail.

This is not a Yo-yo diet and believe me this is not the crazy on you. What I am suggesting here is that, you want to keep your body guessing and when I mention 18 to 24 hours fast, that’s actually a very powerful way of incrementing fasting and this is very very powerful concept of simple strategy and helping you burn body fats and actually improve your body fats. There is lot of science behind the power of incrementing fasting. So basically, you don’t eat anything for a day like say and you think that will shrink your body down but really it’s not along a time full have to happen which is a Healthy eating advice. What it does do is that it actually balances about the hormones in your body so that you are more able to burn your fats and I would have highly recommended it. If you are really looking to burn body fats, then I highly recommend throwing little bit of fasting, that’s not the full day, it can be half day or whatever you can handle and then the next day take your core consumption back up with Raw diet plan.

Going back and forth for this kind of higher core consumption, lower core consumption can really make a big difference and will help you to burn body fats. It is really going to be bench strategy that lot of body builders and fitness models use, but what I think is that you can plant with general population well. And so it is really going to help well because we are always going to bring in calories and calories and calories and not allowing to body to heal it, alright. Because your body spend lot of time in digestion, so if you can go through this cycles, you know, a day of higher core consumption even more food as I mentioned here, a day where some kind of fast is involved, another day with later and lot of food coming in and with it a couple of exercise that is going to make a difference.

And as your trainer, I don’t have any idea what she is going to train you, so I will see that’s the big part of the puzzle. But generally its straight training workouts, heavier weights or full body movements and interval trainings, you know 2 to 3 times a week could be very very helpful and that’s it. So, if, somebody is Losing too much weight you know, I don’t personally thing that’s the case here because base on what she is saying, she does not seem underweight, but she wants to have too much of weight just eat more. That’s pretty much simple as it is. Looking to burn fats as in this case and maintain the weight I will say do yo-yoing of lower core consumption having higher core days, lower core days, having fasting days can make a big difference.

So, hopefully I haven’t confused you too much and if there are some question about that something else. Again thanks for watching next, next video we will be talking about treadmill, rowers and different types of cardio and what’s more effective. But in the mean time I am Yuri Elkaim and I will see you in the next episode.

Yuri Elkaim with another episode of Ask Yuri and today we will be talking about Losing too much weight. How you old come back, how are you, somebody avoid losing too much weight? So here is the question I got, Yuri I have lost 20 pounds and I am now 182 pounds now. I look like a ghost. My height is 178 cm, that’s probably about 5 feet 10, 5 feet 11 and I am having a personal trainer and I go to the gym 4 times a week. My diet is all weird and healthy and I have one chick meal per week. Problem is like my belly is still look I am pregnant and I didn’t lose any kind of pregnancy weight and I do gym everyday and shows that my body fat is actually doubled. My health manager told me that I am studding my body so it’s storing all my calories and fats. Ok, she had make up the things were daily diversion per second. What else you would suggest, what else could I need, do you offer personal training. Well no, I don’t offer personal training anymore, thank you, thank you for asking me now.

Let’s look at what’s going on here first. Ok, she have lost lot of weight but not seen on the belly part, scenario of pregnancy. So here it comes once again, breakfast opening with blueberry juice, fat milk, after workout 2 cups of low fat milk with protein, snack number one 7 to 10 ailments, lunch is chicken – boneless, skinless, veggie or beef. Snack number two green apples, dinner with spinach salad with fish for low fat curd or cheese. So really, I mean to be other than being on the dairy she is living, she is a pretty clean diet. What else could she eats, well, here is the thing.

I am, to be honest, 182 pounds of weight for somebody who is five eleven, doesn’t really seem like a ghost to me. It is pretty hefty weight, pretty healthy weight. Everyone has their own idea of what it should be. So, manager telling her that she is studding her body doesn’t really show that she is studding her body and I am not really sure by your questions. I am seamless that she wants to lose her body fat. Now she wants to lose body fat and one of the best ways that I felt is to cycle through your clerical assumptions for a week. So, for one instance, she has one chick meal a week, if she is fine then that’s totally fine, but we can actually find that if you need the same thing over over over and over, your body is going to be used to it and it is going to be a flat toes and it is going to stag. What the thing one can do is to change the things up. That is you starve your body on consistent basis obviously it is going to slowdown and it is going too stuck full of the fat and that’s not the good thing.

I don’t thing that is going all over here, what I could suggest based on what I understand from the questions here is that instead of having the same thing all the time, instead of having 5 square meals a day same thing with little bit of ratty, one up change things, one on one day flown bit up the fast with Raw food diet. Reduce the core consumption by 25 to 50% a day, so we have 2 meals per day. When you go for full 18 to 24 hours fast, then the next day increase your core consumption back up and the next day reduce your core consumption little bit and the next day you always look doing back and forth which is a Healthy eating advice.

In part 1, we have seen that what kind of raw materials such as fruits and vegetables can be consumed as a good diet as well as how to start with a new way to raw diet. In the second part we will continue the discussion with adding new items to your diet on every week which can increase the potential in your body.

Around the way, another way doing this is if you don’t want to count all this on daily basis about how many fruits and vegetables you can eat, you know using check list. A very simple strategy, very effective strategy you have a long term approach to help the eating is to simply make the commitments to one new thing in a week, so creating one new habit as per my Raw food diet blog. So let’s say this week, next seven days, you all going to eat one more apple. So everything else is the same, when you commit the saying, I am going to add one more apple into my Healthy eating diet on my daily basis. That’s all you need, that’s all what you have to focus on, match it for the week and next week you want something else. So you are going to create a habit of adding an apple every single day.

Next week you say, my next habit is that I m going to add, build my apple habit to that’s going to continue on. Now I am going to build on and say, let’s see if I can eat one orange. So I will add one orange into my Raw diet plan every single day for next seven days. Now we have the apple, then we have the orange on the top, then the next thing that you can add is the green juice for every single day for one week. So you can see, how you make up the habits, you make up what ever it is. You can see how powerful this can be over 52 weeks in a year. Imagine you with 52 new incredible habit that going to stay and stick.

Generally you know, a lot of us looking for quick tips, but if you really devote a year, even a couple of months to develop this kind of strategies, very simple and sustain your habits. Think of what you are going to be five years down the road, ten years down the road. Think how good you are going to feel, how good you are going to look. So it’s two simple strategies that I wanted to show it to you that I consider to be a great help to the people outside that attended the topic last night.

That’s all and that’s it, I hope you have a great day and I will speak to you surely.

Hey guys, Yuri here. I wanted to put this quick video because last night I gave lot of forty five minutes, fifty minutes talk on energizing nutrition Raw food blog. As, mastermind group was heavy in trouble. So they drop me in as just kick off for speakers serious with talking about health and nutrition considering about beginning the year. So I talked in yeh, I am totally and totally flattered and I will love to help out. So I wanted to share something from inside, share with the attendees during this topic. Something I start with talk to them before and wanted to give you couple of critical tips that keep the glance strong. So I receive the questions came through and what do they down through someone line the old cats, most people know its yuri and you generally know how you eat and what you eat but problem is that for what all this is and what is gonna to be the strategies and how to put those in a place.

So I will be giving you couple of tips that will help you out that I have shared with some of the people last night. One of the core strategies that I have come out with recently is probably the game, to help your fruit invasion in your regular Healthy eating diet. This will have no equal strategy than the simple thing you can do. And these will really a representation for your first invasion that can be taken on your daily basis with five different servings. Most of the Americans go only for 1.5. Base on this statistics, so not even reaching up the bet. You might be higher, you might be lower, I am not that sure, but this is the lower equation that you can use. So you want to know what you want to use. What you have to do is get your computer, because, so that you can write it several notes, have you done, what are the works.

I use Microsoft’s excel so just do an excel spreadsheet, so what I do is in the first column I write all the days of month then its so Monday, similarly for the month of February, February first, February second, February third, February fourth all the down to February twenty eighth. So you have first column of all the days. Then across the top you have numbers as one in one column, two in next column, three in next column, four and so on and so forth. So you get ten or fifteen or whatever number you want to reach. And here is a good thing, so let’s see you have started with February first and on first row is February first, everyday when you are going to feel that sheet just check off under that number. So if you have apple in the morning, then check out the column as 1 and if you have another fruit or vegetable some other time, you check off column number two. So every time you eat vegetable or fruit, you check off the respective column. And if look equals as really need to wait to track the progress over time. So you can look back at the end of the day and say that what I got to eat is 8 fruits and vegetables in a day and that’s amazing. Or I got 15 or I got 2, worth of it. But you know the mind, you got it for the week, you get a pat from the world and you see these check marks and it’s really very very cool because you says its wow, I have done this better than this world. So it’s kind of like it is you check this way and you keep better a food log or Raw diet plan and all sorts of details that you keep it in a food log.

So I really encourage you to, you know to create that stuff and print it out and put it on your fridge or keep it somewhere visible where you can easily access and check it off as you go through out the day, very very simple. Something to ask how do I count and what’s the servings, count us. Well, depends on if you have apple or something other as servings, if you have pomegranate, I have considered it as one. Because if you have smaller fruits, what kind of average is there. Like if you have one tangerine it is like one serving, may be not, two or three counts as one, unmanageable. But if you just count each individual time, you taken as fruit or vegetables as serving, then it can be bridge over time through the edges that is going to give you natural serving sizes. So, it’s very very simple technique, it’s very simple strategy that you can use.

A raw food diet might sound like something horrible and repetitive, but really, you can break it down to a very simple definition. On a raw food diet, you can eat nearly anything you like, provided that it is not cooked, baked or otherwise heated beyond forty degrees. Why? Because in raw foods, there are all sorts of wonderful things that can be lost to the cooking process. Many vitamins and other essential nutrients, which are abundant in the raw food, are hurt, impaired, leached away or otherwise destroyed when the food is heated, leaving a lesser quality of fuel for your body to run on.

It provides the needed calories to run your engine, but leaves out the benefits to keep a healthier overall machine. This means, you need more of your precious stores of energy in order to maintain yourself. Raw food diets actually contain a wide variety of food sources, including the expected fruits and vegetables, but also things like beef and seafood, nuts, seeds, sprouts and other items that are often overlooked. When combined properly, you can have a very diverse and delicious meal plan on a raw food diet.

Detox is a term that gets tossed around a lot when it comes to your personal health. Many people believe that detoxing your body can only come through fasting or the use of those miracle diet pills you see on television. In actual fact, your body is a very adaptable machine, and does a fairly admirable job of keeping itself free of accumulating toxins. This is less about removing years of accumulated sludge from your system than you might think. A good detox program is one that simply reduces or removes the more “toxic” foods from your diet, and allows your body to run cleaner, clearer and smoother on the fuel that you do intake.

So, how can eating a raw food diet help to detoxify your system? By eating raw, you will be introducing more living enzymes to your digestive tract. Your body produces its own supply of digestive enzymes, but by adding more when you eat, you are aiding your body in the proper and timely digestion of foods, as well as speeding the intake of vitamins and nutrients, and assisting in regular disposal of waste. Simply put, eating raw makes you a more efficient machine, and introduces fewer toxic substances to your body, allowing you to rev your engines and really feel spectacular, energized and cleaner than you ever have before.

The answer is no, but yes. Foods have no idea where their destiny may lie, so no one food magically produces more nutrients, knowing it is destined for a raw food eater’s plate. But in the end, a cooked carrot and a raw carrot from the same field will have different nutrients available for your body. And it’s not that the raw carrot has more – it is that the cooked carrot has fewer nutrients remaining after the leeching effects of cooking.

Let’s look at the usual ways to prepare a carrot. Of course, if you are eating that carrot raw, your preparation is as simple as washing it and peeling off the outer skin, if you so desire. Some people chose not to discard the peel of a carrot, which is unlike the skin found on, say, a potato or the rind of an orange. A whole carrot, unpeeled, can be eaten with no adverse effects.

But if you cook that carrot, the most common way to do so is to boil it. Many people, especially those who have grown up hating carrots, remember these mushy lumps of orange bits from our childhood. Carrots prepared in this manner have left many of their key nutrients and vitamins, not in the flesh of the carrot, but in the discarded pot of boiling water. As such, these carrots are limp, lifeless and much less flavorful, and do much less for you. Carrots prepared by boiling can, in some cases, lose as much as fifty per cent of their essential vitamins into the surrounding water, and of course, the helpful living food enzymes of the carrot are completely destroyed by this brutal cooking method.

You might think that steaming would be a better option, but don’t be fooled. The temperature of the steam is actually higher than the temperature of boiling water, which means that there is no chance of a stray enzyme surviving to make it to your plate. And while the process might be quicker than boiling, it still does as much damage in that shorter time frame. Vitamins and nutrients are leached away just as effectively as they are in a boiling pot of water.

The other usual way of preparation is a variety of baking. Again, the killing heat of this preparation is what will drain and weaken the foods you eat. While you might think that this is better than boiling, as the drained nutrients are kept in the baking dish as opposed to being tossed out with the waste water, it does not mean that you will retain the nutrients. Think of it this way – you can’t simply drink the water that you boiled your veggies in, and assume that the healthy parts that have been drained away in the cooking process will be perfectly passed into the water.