Saturday, November 13, 2004
Day 29 - There are some impressed people out there!
Hello hello,
Well, when I was speed running yesterday (1.20 minute for 350 meters), I got some very appreciative comments.....some of my friends asked me where all this energy was coming from :o)
I truly think this raw food diet which I am not doing at 100% but rather at 100% has amazing impacts on me......
Sport for the day: 2 hour walk + 30 minute yoga
Breakfast: mashed banana, raw almond butter and raw bread
Lunch: found an amazing RAW restaurant in San Francisco and I was impressed by the raw desserts they had to offer!!
No snack
Dinner: huge salad with arugula, micro greens, sprouted grains, pine nuts, mashed avocad and raw bread, sun dried blueberries
all is well in the raw food world...... 100% yesterday..yeahhhhhhhhhhhh
Have a great sunny day my dear friends!
Valerie Vauthey
www.MyPrivateCoach.com
Well, when I was speed running yesterday (1.20 minute for 350 meters), I got some very appreciative comments.....some of my friends asked me where all this energy was coming from :o)
I truly think this raw food diet which I am not doing at 100% but rather at 100% has amazing impacts on me......
Sport for the day: 2 hour walk + 30 minute yoga
Breakfast: mashed banana, raw almond butter and raw bread
Lunch: found an amazing RAW restaurant in San Francisco and I was impressed by the raw desserts they had to offer!!
No snack
Dinner: huge salad with arugula, micro greens, sprouted grains, pine nuts, mashed avocad and raw bread, sun dried blueberries
all is well in the raw food world...... 100% yesterday..yeahhhhhhhhhhhh
Have a great sunny day my dear friends!
Valerie Vauthey
www.MyPrivateCoach.com
Friday, November 12, 2004
Day 27/28 - B12 - the mystery is still unsolved :o)
No sport yesterday? ;o)
Dinner: a not so raw hazelnuts bar + 2 parsimmons
Breakfast: the smoothie created by Kaleah: orange juice + banana + almond milk + 1 Tbs almond butter
30 minutes yoga
Lunch: 1 HUGE watercress salad with sunflower seeds and pistachios, 1 pear
4k jogging on flat track
Snack: 1 pear, grapes, almonds
Dinner: wild smoked salmon, huge arugula salad, 2 parsimmons, 1 ginger chew
This morning:
breakfast: a smoothie like Kaleah created...veyr yummy yummy....
30 minute jogging + 30 minute strength/yoga
lunch: arugula+micro greens+pinola salad, antelope stew (4 baby pieces), grapes
7k jogging: interval speed training (very intense)
snack: 1 avocado, 2 slices raw bread + walnut/cilantro pesto
Dinner: Arugula/micro greens/pinola salad with pesto (walnut and ciantro very yummy yummy)
1 slice raw bread with raw almond butter
grapes and grapes and grapes
ok...now to the B12 MYSTERY.......there were a few exchanges between Kaleah and one of our research assistant (who is already vegetarian).....
Hereafter a summary of the latest medical research:
Donaldson, MS. Metabolic vitamin B12 status on a mostly raw vegan diet with follow-up using tablets, nutritional yeast, or probiotic supplements.Ann Nutr Metab. 2000;44(5-6):229-34.
In summary:
1) True cobalamin (precursor to B12) is not found in any significant quantity in plant foods (this has been researched and documented). It's true that plants contain all the amino acids we need, and it is helpful to think of amino acids as building blocks used to make more complex substances. However, our bodies need blueprints and only know how to combine amino acids in certain ways using specific enzymes. There is no evidence that our bodies know how to take the necessary amino acids and make B12 out of it. That's like saying that I could give you all the metal you need to make the Golden Gate bridge (without any workers or tools or blueprints) and expect you to build it.
2) One study reported that B12 can be synthesized by bacteria who live in the small intestine (this bacteria was isolated from a few volunteers in Southern India). This has been the basis of claims that raw foodists do not need B12 supplementation. Also, dehydrated cereal grasses were found in one study to contain a very small amount of B12.
3) In contrast, every single other study of vegetarian and especially vegan populations has shown that a substantial proportion of the tested group had B12 deficiency or high MMA (related biological marker). There are about 11 of these studies, listed in the references to the above article.
4) In the study cited above, it was hypothesized (based on #2 and #3) that raw foodists consuming a diet based on carrot juice, fruits and veggies, and dehydrated barley grass juice might be able to avoid B12 deficiency. This hypothesis was incorrect. Like previous studies, they found about 50% of their subjects developed B12 deficiency.
On the side of raw food, not everyone in these studies developed B12 deficiency and it's not clear why some people do while others don't. However, most of these studies are short term and one longitudinal study concluded that all vegans studies eventually developed B12 deficiency. In my personal opinion, a long-term commitment to a raw food diet should be coupled with B12 supplementation - it's not a certainty that you will develop B12 deficiency, but it's a gamble you are taking. Also, the signs of B12 deficiency take a very long time to develop and signs are quite subtle at first.
Talk to you tomorrow!
Best
Valerie in the Raw Food Diet World
www.MyPrivateCoach.com
dinner: aurgula salad + Micro greens,
Dinner: a not so raw hazelnuts bar + 2 parsimmons
Breakfast: the smoothie created by Kaleah: orange juice + banana + almond milk + 1 Tbs almond butter
30 minutes yoga
Lunch: 1 HUGE watercress salad with sunflower seeds and pistachios, 1 pear
4k jogging on flat track
Snack: 1 pear, grapes, almonds
Dinner: wild smoked salmon, huge arugula salad, 2 parsimmons, 1 ginger chew
This morning:
breakfast: a smoothie like Kaleah created...veyr yummy yummy....
30 minute jogging + 30 minute strength/yoga
lunch: arugula+micro greens+pinola salad, antelope stew (4 baby pieces), grapes
7k jogging: interval speed training (very intense)
snack: 1 avocado, 2 slices raw bread + walnut/cilantro pesto
Dinner: Arugula/micro greens/pinola salad with pesto (walnut and ciantro very yummy yummy)
1 slice raw bread with raw almond butter
grapes and grapes and grapes
ok...now to the B12 MYSTERY.......there were a few exchanges between Kaleah and one of our research assistant (who is already vegetarian).....
Hereafter a summary of the latest medical research:
Donaldson, MS. Metabolic vitamin B12 status on a mostly raw vegan diet with follow-up using tablets, nutritional yeast, or probiotic supplements.Ann Nutr Metab. 2000;44(5-6):229-34.
In summary:
1) True cobalamin (precursor to B12) is not found in any significant quantity in plant foods (this has been researched and documented). It's true that plants contain all the amino acids we need, and it is helpful to think of amino acids as building blocks used to make more complex substances. However, our bodies need blueprints and only know how to combine amino acids in certain ways using specific enzymes. There is no evidence that our bodies know how to take the necessary amino acids and make B12 out of it. That's like saying that I could give you all the metal you need to make the Golden Gate bridge (without any workers or tools or blueprints) and expect you to build it.
2) One study reported that B12 can be synthesized by bacteria who live in the small intestine (this bacteria was isolated from a few volunteers in Southern India). This has been the basis of claims that raw foodists do not need B12 supplementation. Also, dehydrated cereal grasses were found in one study to contain a very small amount of B12.
3) In contrast, every single other study of vegetarian and especially vegan populations has shown that a substantial proportion of the tested group had B12 deficiency or high MMA (related biological marker). There are about 11 of these studies, listed in the references to the above article.
4) In the study cited above, it was hypothesized (based on #2 and #3) that raw foodists consuming a diet based on carrot juice, fruits and veggies, and dehydrated barley grass juice might be able to avoid B12 deficiency. This hypothesis was incorrect. Like previous studies, they found about 50% of their subjects developed B12 deficiency.
On the side of raw food, not everyone in these studies developed B12 deficiency and it's not clear why some people do while others don't. However, most of these studies are short term and one longitudinal study concluded that all vegans studies eventually developed B12 deficiency. In my personal opinion, a long-term commitment to a raw food diet should be coupled with B12 supplementation - it's not a certainty that you will develop B12 deficiency, but it's a gamble you are taking. Also, the signs of B12 deficiency take a very long time to develop and signs are quite subtle at first.
Talk to you tomorrow!
Best
Valerie in the Raw Food Diet World
www.MyPrivateCoach.com
dinner: aurgula salad + Micro greens,
Raw Food Diet Recipe - Raw Avocado/Almond Spread
Raw Avocado/Almond Spread
Easy!!!!!
For one person, you need:
1/2 avocado
1 cup sprouted grains
1 Tbs almond butter
1 pinch sea salt
Just put everything in the mixer, vroooooooooooooooom vrooooooooooooooooom.
Enjoy with raw essene bread!
Valerie
www.myprivate.com
Easy!!!!!
For one person, you need:
1/2 avocado
1 cup sprouted grains
1 Tbs almond butter
1 pinch sea salt
Just put everything in the mixer, vroooooooooooooooom vrooooooooooooooooom.
Enjoy with raw essene bread!
Valerie
www.myprivate.com
Tuesday, November 09, 2004
Day 24,25,26 - Weighing is tomorrow - stay tuned!
Howdy!
All is well in the raw food world...I am starting to find my marks here and feel very comfortable about this raw food diet :o)
Breakfast: carrots/apples home made juice.
Sport: 45 minutes uphill jogging + 15 minutes core conditioning
Breakfast second part: mashed banana with almond butter and a few pistachios on a slice of raw bread.
Lunch: a HUGE spring mix with yellow tomatoes, pumkin seeds and walnuts+ 1 parsimmon (this weird orange fruit...can't find out how to spell it :o)
Snack: a pear
sport: 15 minutes core conditiong
Dinner: not raw :o)
The day after, I weighed myself and ho! surprise! I have gained 1 pound but I am stable on the body fat front.....how do you explain it Doc? I am now 49 kilos and still 18.5% body fat.
Pretty healthy!
Good day yesterday:
Breakfast: my usual mashed banana and almond butter and raw bread
no sport at all and no yoga for the entire day! bad bad bad!
Lunch: all raw with salads and seeds
Snack: all raw with fresh parsimon fruit
Dinner: well....was invited at a Atkins lover's hosue! Had a piece of lamb and a HUGE salad....and then the bad host .... well...he was returning from Russia with Russian candies....how could I resist?
Today:
This morning, I think I did a mistake: I juiced red collar leaves with carrots and a pear. Made me sick like a dog!!!
Breakfast: as usual, mashed banana and almond butter and raw bread
no sport no yoga (yet) I still have time to make this day a great day!
Lunch: a HUGE raw platter with a mango/carrot juice and an amazing fresh coconut water.
Snack...not so good..I had ricotta and spinach ravioli (just created the recipe and had to try it..sorry Kaleah ;o)
ok now I am off to some yoga and kick boxing!
Talk to you tomorrow!
Best
Valerie in the Raw Food Diet World
All is well in the raw food world...I am starting to find my marks here and feel very comfortable about this raw food diet :o)
Breakfast: carrots/apples home made juice.
Sport: 45 minutes uphill jogging + 15 minutes core conditioning
Breakfast second part: mashed banana with almond butter and a few pistachios on a slice of raw bread.
Lunch: a HUGE spring mix with yellow tomatoes, pumkin seeds and walnuts+ 1 parsimmon (this weird orange fruit...can't find out how to spell it :o)
Snack: a pear
sport: 15 minutes core conditiong
Dinner: not raw :o)
The day after, I weighed myself and ho! surprise! I have gained 1 pound but I am stable on the body fat front.....how do you explain it Doc? I am now 49 kilos and still 18.5% body fat.
Pretty healthy!
Good day yesterday:
Breakfast: my usual mashed banana and almond butter and raw bread
no sport at all and no yoga for the entire day! bad bad bad!
Lunch: all raw with salads and seeds
Snack: all raw with fresh parsimon fruit
Dinner: well....was invited at a Atkins lover's hosue! Had a piece of lamb and a HUGE salad....and then the bad host .... well...he was returning from Russia with Russian candies....how could I resist?
Today:
This morning, I think I did a mistake: I juiced red collar leaves with carrots and a pear. Made me sick like a dog!!!
Breakfast: as usual, mashed banana and almond butter and raw bread
no sport no yoga (yet) I still have time to make this day a great day!
Lunch: a HUGE raw platter with a mango/carrot juice and an amazing fresh coconut water.
Snack...not so good..I had ricotta and spinach ravioli (just created the recipe and had to try it..sorry Kaleah ;o)
ok now I am off to some yoga and kick boxing!
Talk to you tomorrow!
Best
Valerie in the Raw Food Diet World
Monday, November 08, 2004
Day 23 - 100% Raw, Babe!
Greetings from the Raw Food Diet World!
Amazingly healthy breakfast: a home made apple juice, a weird fruit I don't know the name of (sounds like persimon or parsimon to me when people pronounce the name of that fruit), and a banana + a few nuts of all sorts.
sport: 40 minutes of MetaBoost (if you want to get FREE MetaBoost Cards, contact annette@myprivatecoach.com directly. She will be happy to give them to you)
Lunch: a HUGE salad with salad mix, a few pistachios, 2 baby tomatoes, a few raw crushed crackers + a slice of raw bread and almond butter.
sport: 30 minutes of strength yoga + 30 minute of fast paced walk
Dinner: huge salad mix with tomatoes, vinegar and 3 small ginger chews....could not resist :o) and I stole one piece of antelope from another plate and 1/8th of a potato.
All in all, a great day!
Have a great great day!
Valerie
Amazingly healthy breakfast: a home made apple juice, a weird fruit I don't know the name of (sounds like persimon or parsimon to me when people pronounce the name of that fruit), and a banana + a few nuts of all sorts.
sport: 40 minutes of MetaBoost (if you want to get FREE MetaBoost Cards, contact annette@myprivatecoach.com directly. She will be happy to give them to you)
Lunch: a HUGE salad with salad mix, a few pistachios, 2 baby tomatoes, a few raw crushed crackers + a slice of raw bread and almond butter.
sport: 30 minutes of strength yoga + 30 minute of fast paced walk
Dinner: huge salad mix with tomatoes, vinegar and 3 small ginger chews....could not resist :o) and I stole one piece of antelope from another plate and 1/8th of a potato.
All in all, a great day!
Have a great great day!
Valerie
Day 21 - 22 You don't want to know :o)
Hello hello!!!
Well, the least I can say is that over the week end "raw" was not the most important word in my mind as we got our shipment from the Broken Arrow Ranch and enjoyed wild antelope meat....I did have lots of salads though...so I did not turn into a fast food junkie..don't you worry!
Today is better.....read the next post!
best!
Valerie
www.MyprivateCoach.com
Well, the least I can say is that over the week end "raw" was not the most important word in my mind as we got our shipment from the Broken Arrow Ranch and enjoyed wild antelope meat....I did have lots of salads though...so I did not turn into a fast food junkie..don't you worry!
Today is better.....read the next post!
best!
Valerie
www.MyprivateCoach.com
