Tip For Greens

We all know the benefits of eating greens, although sometime it's challenging to get enough to meet your nutritional needs. Most people don't consume enough greens, even those on vegan or raw diets.

Well here are a few ways to get your fill.

First, try a delicious green smoothie!

A great combination of vitamins and minerals along with the important fiber that's missing in juicing. Try to mix 60% ripe fruit with 40% fresh, dark greens. They are easy to digest and assimilate and actually start absorbing into your body while still in your mouth. They're also easy to make and quick to clean up.

Here's how: combine some fresh fruit like pears, apples, or mangos with some dark leafy greens like romaine lettuce, parsely or kale in a blender. Add a little water and blend.

Try these combinations:

Strawberry-banana-romaine
1-cup strawberries
2 bananas
½ bunch romaine
Water

Apple-kale-lemon
4 apples
½ lemon juice
4-5 leaves of kale
Water

Pear-Spinach
(my favorite)
6 peaches
2 handfuls of spinach leaves
Water

Adjust amount of fruit and vegetables as necessary. These recipes inspired by Victoria Boutenko and Frederic Patenaude.

Second, try some "green lemonade".
Green Lemonade
Here's how:

You'll need a juicer for this one. Juice a 1/2 head of romaine lettuce, 2 celery stalks, 1 apple, 5 leaves of kale and 1 whole lemon. The apple and lemon add a sweet zing and make this a delicious and easy way to get your greens.

Inspired by Natalia Rose, author of The Raw Food Detox Diet.

After consuming these daily for a few weeks, I noticed increased cravings for more fresh, green foods and eliminated any past unhealthy cravings. This continues today after many months and is an incredible feeling.

Enjoy your life-giving greens!

All the best for your health,

Mark

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Fruit For Sight

Posted on August 30th, 2006 in Uncategorized by Vegan Raw Diet Advocate Comments Off on Fruit For Sight

We know how delicious and good fruit is for you. Here's a study showing another benefit... seeing.

A recent study published in the June 2004 issue of the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

In this study, which involved over 70,000 women and over 40,000 men, researchers evaluated the effect of consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARM, a more severe form of the illness associated with vision loss.

Food intake information was collected periodically for up to 18 years for women and 12 years for men. While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARM, fruit intake was definitely protective against the severe form of this vision-destroying disease.

To your best health,

All good things!

Mark

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Vegan Diet Reverses Diabetes Symptoms

Posted on August 24th, 2006 in Uncategorized by Vegan Raw Diet Advocate Comments Off on Vegan Diet Reverses Diabetes Symptoms
Vegan diet reverses diabetes symptoms, study finds

by Yahoo News

WASHINGTON (Reuters) - People who ate a low-fat vegan diet, cutting out all meat and dairy, lowered their blood sugar more and lost more weight than people on a standard American Diabetes Association diet, researchers said on Thursday.

They lowered their cholesterol more and ended up with better kidney function, according to the report published in Diabetes Care, a journal published by the American Diabetes Association.

Participants said the vegan diet was easier to follow than most because they did not measure portions or count calories. Three of the vegan dieters dropped out of the study, compared to eight on the standard diet.

"I hope this study will rekindle interest in using diet changes first, rather than prescription drugs," Dr. Neal Barnard, president of the Physician's Committee for Responsible Medicine, which helped conduct the study, told a news conference.

An estimated 18 million Americans have type-2 diabetes, which results from a combination of genetics and poor eating and exercise habits. They run a high risk of heart disease, stroke, kidney failure, blindness and limb loss.

Barnard's team and colleagues at George Washington University, the University of Toronto and the University of North Carolina tested 99 people with type-2 diabetes, assigning them randomly to either a low-fat, low-sugar vegan diet or the standard American Diabetes Association diet.

After 22 weeks on the diet, 43 percent of those on the vegan diet and 26 percent of those on the standard diet were either able to stop taking some of their drugs such as insulin or glucose-control medications, or lowered the doses.

The vegan dieters lost 14 pounds (6.5 kg) on average while the diabetes association dieters lost 6.8 pounds (3.1 kg).

An important level of glucose control called a1c fell by 1.23 points in the vegan group and by 0.38 in the group on the standard diet.

DROPPING DRUGS

A1c gives a measure of how well-controlled blood sugar has been over the preceding three months.

In the dieters who did not change whatever cholesterol drugs they were on during the study, LDL or "bad" cholesterol fell by 21 percent in the vegan group and 10 percent in the standard diet group.

The vegan diet removed all animal products, including meat, fish and dairy. It was also low in added fat and in sugar.

The American Diabetes Association diet is more tailored, taking into account the patient's weight and cholesterol. Most patients on this diet cut calories significantly, and were told to eat sugary and starchy foods in moderation.

All 99 participants met weekly with advisers, who advised them on recipes, gave them tips for sticking to their respective diets, and offered encouragement.

"We have got a combination here that works successfully," said Dr. David Jenkins of the University of Toronto, who worked on the study. "The message that we so often get with diet is that it is no good because nobody follows it for very long."

Dr. Joshua Cohen, George Washington University associate professor of medicine, said everyone diagnosed with diabetes is told to start eating more carefully.

"That may be among the hardest things that any of us can do," Cohen told the news conference.

The vegan diet "is at least as good, if not better than traditional approaches," Cohen said.

Vance Warren, a 36-year-old retired police officer living in Washington, said he lowered his a1c from 10.4, considered uncontrolled diabetes, to 5.1, considered a healthy level, over 18 months. "My life is much better being 74 pounds (34 kg) lighter," Warren told the news conference.

(Mark's Note: You'll notice that the vegan diet had almost double the success over the American Diabetes Association Diet recommendations. Also a new movie about how changing your diet to overcome diabetes is coming out... check it out at http://www.rawfor30days.com ... very exciting for your health!)

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Raw Rules To Live By?

Posted on August 2nd, 2006 in Uncategorized by Vegan Raw Diet Advocate Comments Off on Raw Rules To Live By?

Ran across these rules from Joel at RawLifeLine.com originally written by GoDaddy President Bob Parsons and found them applicable not only to life in general, but to a raw food and healthy lifestyle as well. Change some of the words and apply them to your raw adventure and enjoy and be well!

16 Rules To Live By

1. Get and stay out of your comfort zone. I believe that not much happens of any significance when we're in our comfort zone. I hear people say, "But I'm concerned about security." My response to that is simple: "Security is for cadavers."

2. Never give up. Almost nothing works the first time it's attempted. Just because what you're doing does not seem to be working, doesn't mean it won't work. It just means that it might not work the way you're doing it. If it was easy, everyone would be doing it, and you wouldn't have an opportunity.

3. When you're ready to quit, you're closer than you think. There's an old Chinese saying that I just love, and I believe it is so true. It goes like this: "The temptation to quit will be greatest just before you are about to succeed."

4. With regard to whatever worries you, not only accept the worst thing that could happen, but make it a point to quantify what the worst thing could be. Very seldom will the worst consequence be anywhere near as bad as a cloud of "undefined consequences." My father would tell me early on, when I was struggling and losing my shirt trying to get Parsons Technology going, "Well, Robert, if it doesn't work, they can't eat you."

5. Focus on what you want to have happen. Remember that old saying, "As you think, so shall you be."

6. Take things a day at a time. No matter how difficult your situation is, you can get through it if you don't look too far into the future, and focus on the present moment. You can get through anything one day at a time.

7. Always be moving forward. Never stop investing. Never stop improving. Never stop doing something new. The moment you stop improving your organization, it starts to die. Make it your goal to be better each and every day, in some small way. Remember the Japanese concept of Kaizen. Small daily improvements eventually result in huge advantages.

8. Be quick to decide. Remember what General George S. Patton said: "A good plan violently executed today is far and away better than a perfect plan tomorrow."

9. Measure everything of significance. I swear this is true. Anything that is measured and watched, improves.

10. Anything that is not managed will deteriorate. If you want to uncover problems you don't know about, take a few moments and look closely at the areas you haven't examined for a while. I guarantee you problems will be there.

11. Pay attention to your competitors, but pay more attention to what you're doing. When you look at your competitors, remember that everything looks perfect at a distance. Even the planet Earth, if you get far enough into space, looks like a peaceful place.

12. Never let anybody push you around. In our society, with our laws and even playing field, you have just as much right to what you're doing as anyone else, provided that what you're doing is legal.

13. Never expect life to be fair. Life isn't fair. You make your own breaks. You'll be doing good if the only meaning fair has to you, is something that you pay when you get on a bus (i.e., fare).

14. Solve your own problems. You'll find that by coming up with your own solutions, you'll develop a competitive edge. Masura Ibuka, the co-founder of SONY, said it best: "You never succeed in technology, business, or anything by following the others." There's also an old Asian saying that I remind myself of frequently. It goes like this: "A wise man keeps his own counsel."

15. Don't take yourself too seriously. Lighten up. Often, at least half of what we accomplish is due to luck. None of us are in control as much as we like to think we are.

16. There's always a reason to smile. Find it. After all, you're really lucky just to be alive. Life is short. More and more, I agree with my little brother. He always reminds me: "We're not here for a long time; we're here for a good time."

(The above rules for living is included with the permission of Bob Parsons (http://www.bobparsons.com) and is Copyright © 2004-2006 by Bob Parsons. All rights reserved.)

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