Coming
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Eco-eating Experiential Raw Food Training DVD Set
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here if you want me to email you when Training DVD's are in stock
Read
this webpage and you will learn about:
What is Eco-Eating?
My Background
Mineral Balancing
The CaPNaK Chart
Food Groups
Symptoms of Food Imbalancing
Benefits of Intentional Imbalancing
How to Eat a live or raw food diet in a healthy way
Core Raw Diet
The Five Basic Rules of Raw Eating
Food Combining and other issues
Food Chakras
Raw Benefits
There are no links for the headings above because I want to encourage you to read this page from beginning to end.
What
is Eco-eating?
ECO-EATING is the know how to select foods to create the body and mind
you want, and reach optimum health without cooking.
My name is Sapoty Brook and I'm hoping that what I've to tell you now
will transform your body and mind. It can help you heal yourself, and
heal the planet.
For now I'm willing to call myself a Rejuvenation Consultant. I'm interested
in rejuvenating you and, through rejuvenating you, helping the planet
and the environment.
My
Background
My university degrees are in science and electrical engineering with a master of science degree in neural modeling . I've also worked and lived for 25 years with the live or raw food approach to eating and have written the book titled "eco-eating".
How
do I go about applying the idea of eco-eating in my life?
We will get to that soon. First of all I must describe a little background
detail to make sure that you understand the process behind the eco-eating
way. This will be divided into two parts.
The first part describes the methods and benefits of mineral balancing,
and how to use it in your life to help you achieve optimum health and
create the body and mind you want.
The second part describes how to apply mineral balancing to a live or
raw food diet and how to eat a raw food diet in a long term healthy way,
easily without any problems or difficulties.
However, let me say at the beginning that what I'm about to describe is
a demanding and intensely transforming practice. You may find at first
that you have difficulties in applying what I have to say, but as time
goes on, its like driving a car, you'll find it easier and easier, and
eventually you'll find it so easy that you'll wonder why everyone isn't
doing it!
Its of the utmost importance however that anyone with any doubts about
their physical condition must follow these guidelines only under medical
supervision - that especially includes pregnant and breast feeding women,
small children or the sick or elderly. Its also important to maintain
a good exercise program that keeps your blood flowing and the tissues
oxygenated.
From an emotional and spiritual point of view its very difficult to apply
the information if there is a backlog of unprocessed emotions in your
mind. So I would suggest that anybody who feels on the edge emotionally
at all, should either find some counseling or do some breath work and
meditate . I highly recommend that you practice meditation daily to provide
a stable basis for the application of this system and method of eating.
The information here is based on my book "eco-eating". "Eco"
relates to ecological and its important to realize that the ecological
benefits of this diet and approach are just as significant as the health
benefits. Your garbage and energy used in the kitchen and in the production
of your food will be reduced to an absolute minimum and this will have
great benefits for the environment especially if its adopted by many many
people.
Mineral Balancing
Now, the first of the two main parts of this information page is on mineral balancing. I developed a CaPNaK' chart for the understanding of this. The name CaPNaK is a conglomeration of the abbreviated names of the minerals shown on the chart. You can see here below an illustration of the chart for a clearer understanding of what I am describing.
The
CaPNaK Chart
In
case you need to refer to it, click on this blurred copy of the CaPNaK
Chart to open it in a new window.
You can buy a clear copy of the CaPNaK Chart either as an image sent by
email or as a printed colour poster. See the bottom of this page.
I developed
the CaPNaK Chart after several years of working with a raw food diet,
experimenting and trying to optimize a raw food diet and finding difficulties
in achieving balance. Then, when I eventually discovered how to achieve
balance in the raw food diet, I found that I was confronted by a lot of
people who really and truly believed that this was impossible. So the
CaPNaK Chart came out of this confrontation.
The basic idea is that in food there are four main minerals: sodium, potassium,
calcium and phosphorus. These minerals occur in much larger quantities
in food than the other minerals, and they have very very significant and
ubiquitous effects on the body and mind.
With these four minerals its well known that sodium and potassium can
be seen as a balancing pair as they both play a very important role in
the fluid balance in the body.
There is more sodium outside the cells and more potassium inside the cells
and so the amount of fluid distributed between the inside and outside
of the cells is influenced by this sodium/potassium balance.
Other factors influenced by the sodium/potassium balance are, for example,
muscle contraction and nerve transmission, - so these two minerals are
very fundamental to the body and mind.
The other two minerals, calcium and phosphorus are also in balance. Phosphorus
in the form of phosphates has a major acidic affect on the body, whereas
calcium is the major alkaline mineral.
Calcium stored in the bones is the alkaline buffer for the body. When
the body is overloaded with acid
foods some alkaline calcium is withdrawn from the bones to help re-balance
the acidity of the phosphates and restore the body to acid/alkaline balance.
Slight disturbances in the balances of both these pairs of minerals have
big effects on the body and mind.
I wanted to express these balances graphically so that it would be very
accessible to you in terms of understanding and achieving rebalancing
of the minerals in your body. Now, the problem I ran into, of course,
was that there are four dimensions here - the four minerals require four
dimensions - so graphically speaking its impossible to display these four
dimensions.
So the approach I took was to take into account the balanced ratio between
the two pairs of minerals. This then enabled me to take each food and
subtract out the balanced ratio for each pair of minerals. This left the
remaining residual amount of mineral that created an imbalance.
For example consider a banana - a banana is high in potassium and low
in sodium. A certain balanced ratio between potassium and sodium is fairly
ideal for the average body and if that's taken out of the banana then
there is an excess of potassium left over.
So if I then show on the Chart how much potassium is left over it gives
a clear indication of the imbalancing effect of the banana. That excess
potassium must be dealt with in some way otherwise it creates symptoms
and effects in the body mind.
This way I reduced the graph to two dimensions. I plotted the positions
of the foods according to the residual amounts of minerals remaining after
the balanced amounts of calcium-phosphorus and sodium-potassium were taken
out.
I was then able to plot two directions on the Chart and therefore show
the unbalancing effect of each food by its position or distance and direction
from the centre of the Chart.
So once armed with this basic concept I went to the food composition tables
provided by various governments and other scientific groups. I took the
average mineral contents of each food and put the data through my computer
and determined the position of each food on the chart. Hence I was able
to construct the CaPNaK Chart.
That was 10 years ago now, and since then I and many other people have
been using the CaPNaK Chart and finding great benefits from understanding
what effect particular foods are having on the body and mind.
You will notice if you look at the CaPNaK chart that there are four colours.
The colours indicate where each mineral predominates. For example, in
the blue area the calcium dominates and therefore the foods are mainly
alkaline, in the yellow area the sodium dominates and the foods are mainly
Yang.
In the area between the blue and the yellow you would call the foods Yang/Alkaline
so neither is dominant.
You will see a rectangular area of a different shade around the center.
Any foods outside that area have been squashed in towards the center so
that they fit on the chart. For those who understand, the scale is linear
inside and logarithmic outside the rectangular area.
I've taken the liberty of associating Yang with sodium and Yin with potassium
as a means of bridging the gap between the scientific nutritional approach
and the eastern style approach to nutrition, especially macrobiotics.
However there are some foods which are not positioned according to how
one would expect from a macrobiotic viewpoint. In this case I've leant
towards the scientific approach because of its fundamental foundation
in the atomic understanding of matter.
Food Groups
Now
if you look carefully at the Chart, for example look in the bottom left
hand region in the Yang/Acid area, many meats and fish are grouped together
in that area.
Different food groups tend to group in different areas in this chart.
So by knowing where the different food groups are located you'll be able
to start to understand the different effects of the food groups on the
body and mind.
For example nuts, grains and legumes are mainly located in the lower right
hand region, in the Yin/Acid area.
Fruit, you'll notice, is located just right of the center in the Yin or
potassium direction, and dairy products are located in the upper left
hand region, in the Yang/Alkaline direction.
Seaweed and also some green vegetables are located in that area as well.
There are also many green vegetables in the upper right hand area, in
the Yin/Alkaline direction.
Foods stay in approximately the same position whether or not they are
organic.
Foods are shifted around the chart by additives. For example whole meal
bread is in the Yang/Acid region even though wheat is in the Yin/Acid
region. Why? Because sodium salt is usually added to the dough.
Similarly white bread is above whole meal bread on the chart because the
milk solids add more calcium than phosphorus.
You will also notice that tea, coffee, white sugar and oils are at the
center of the chart. They provide no residual minerals because they contain
almost no minerals. This does not mean they are healthy. They are unhealthy
for other reasons than their mineral content.
Symptoms of Food Imbalancing
I supply
along with the chart a Symptoms Diagram and a Benefits Diagram. You will
notice at the centre of the Symptoms Diagram and Benefits Diagram the
same four directions that are shown on the CaPNaK Chart, calcium, phosphorus,
sodium and potassium and these are in the same directions as they are
on the chart. See the example below for a clearer understanding of what
I mean.
On the Symptoms Diagram there are various symptoms listed for being imbalanced
in each mineral direction.
Taking the opposite pairs of symptoms for example the pair for calcium
and phosphorus, you'll be able to see that there are some opposite or
complementary effects.
For example the calcium foods will having a calming affect on the body,
in overdose, making you excessively calm, tranquil, lazy, or careless.
Whereas the excessive phosphorus foods will have the effect of making
you anxious, paranoid, restless, or worried. That can be good to a certain
extent but when taken too far can have negative effects on your body and
mind.
Due to our conditioning and cravings, almost all of us are in some ways
out of balance in regard to these four main minerals and therefore we
all tend to have some symptoms.
So we can all benefit by checking out the Symptoms Diagram and finding
out where our symptoms tend to lie. Now some of our symptoms will be always
present, and some will be sometimes present and sometimes not.
So first of all, the idea is to find which symptoms are the most pervasive
ones for you and which direction tends to be the most important for you
to try to rebalance.
Say for example you find that you often feel very cold and have bags under
your eyes and maybe some swelling of the ankles. Then you could conclude
that you have got symptoms reminiscent of an overdose of sodium or an
under dose of potassium. So by eating more foods in the potassium direction
you would rebalance that.
For example, Referring to the food chart look at foods in the potassium
direction. You could choose bananas for example as a good food to reduce
those symptoms of sodium overdose and potassium under dose.
The other way you can approach the problem is also to reduce the high
sodium foods that you may be eating. For example you may be eating too
much cheese or too much meat which you'll see on the Yang side of the
CaPNaK Chart.
Lets say tomorrow you eat too many bananas, say you eat four bananas in
a row. You may get a bloated belly, indigestion, feel faint and dizzy.
These are Yin overdose symptoms.
What will you do? You'll need an antidote. So you run your finger across
the chart from bananas through the center to the diametrically opposite
side.
Look for a healthy raw food in that region, for example celery is ideal.
Three sticks of celery will balance up the bananas, and half an hour later
your negative symptoms will be gone.
When you get the Symptoms Diagram its worth taking some time out now now
and to have a look at the negative symptoms and find out which direction
you think you've gone too far in.
You may find that there is one particular direction of the sodium/potassium
balance and one direction of the calcium/phosphorus balance and you'll
get the idea that you have eaten too far into one region of the chart.
So have a look at the foods in that region and consider what times you
might eat those sorts of foods and whether you tend to get more of those
negative symptoms at those times or soon after those times.
And look at the foods in the opposite region, diametrically opposite through
the centre of the Symptoms Diagram, and you might find a lot of foods
you don't have much affinity with - that you dont enjoy very much.
So the idea here is that we have to use our intellect to overcome our
conditioning and preferences which have been instilled in us since childhood
from our parents and our culture.
Benefits of Intentional Imbalancing
That's
a look at the negative effects of foods. Conversely, there are corresponding
positive effects and they are shown on a corresponding Benefits Diagram
I supply in my cassette package or with the chart itself. The Benefits
Diagram has the same four directions from the centre corresponding to
the four main minerals. On the Benefits Diagram you would see the positive
effects listed around the outside.
For example, if you wanted to do some sport, say yoga, then up in the
alkaline direction towards the top you'll see the second line from the
top says "helps you relax and become tranquil".
Well, that would be good preparation for doing yoga wouldn't it? So you
could eat foods in that direction a couple of hours before doing yoga.
Also, eating over in the right hand side, the Yin or potassium side, you'll
see about fourth point down "loosens up your body". So eating
in the potassium or Yin direction would be a good idea to prepare for
yoga as well: help you stretch into those assanas.
So eating in the calcium/potassium direction or the Yin/Alkaline direction,
in other words in the upper right area would be good preparation for yoga.
Look at the Yin/Alkaline region of the CaPNaK Chart and see that you could,
for example, have a salad with chives, okra and broccoli in it. Or a little
bit closer to the centre you'll see oranges, so you could have a couple
of oranges.
The further the food is from the centre the faster it will take you into
the particular mind body state associated with that direction from the
centre.
Each direction from the centre: up, down, left, right or the oblique directions,
has a corresponding mind/body state.
For example, foods down in the bottom right hand region will put you into
a studious thinker type personality and even a thinker type body if you
eat them long enough.
Foods in the bottom left hand region will put you into a gung-ho workaholic
state for getting things done.
And foods in the top left hand region will put you into what I would call
party-animal mode, where you can really have a good time at parties and
be more social and outgoing.
And foods at the top right hand region will put you into what I would
call care-bear mode, where you would make a good listener or carer.
So you can experience how foods can influence the mind state as well as
the body state. And you can start to use the foods to put yourself in
the right frame of mind for whatever activity you want to be engaged in.
You can also use the chart to create warmth or coolness in your body.
For example, if you have got to work hard on a hot day then on the positive
effects list on the left hand side corresponding to sodium you'll see
it says "cools you down".
So if you look at the corresponding sodium direction on the CapNaK Chart
, celery, for example, could be used to cool down on a hot day, and conversely
bananas over on the right hand side, high in potassium, will warm you
up.
You can imagine that your current body-mind state is at a particular point
on the chart. You might describe yourself as a bit Yin/Alkaline for example.
The foods you eat move your body-mind state around the chart. You can
choose which way to go.
Another important point for our times, considering the runaway obesity
of western society, is the fact that the foods in the calcium direction
will help you gain wait and the foods in the phosphorus direction will
help you lose weight.
So by eating low calorie - low kilo joule - acidic foods you can help
your body lose weight.
For example, looking at the CaPNaK chart green peppers, cauliflower, mung
sprouts, asparagus, brussels sprouts, peas and mushrooms are foods all
reasonably low in calories and have an acid residue in the body. Therefore
they reduce the ability of the body to absorb and hold fat.
This is because calcium in the intestine and blood stream helps the body
absorb fat from the intestines and deposit it into fatty tissue. So the
slight absence of calcium makes it more difficult for the body to retain
or gain weight.
So here again it's worthwhile to sit down and study the positive effects
that you can create in each direction. Take time to think about what you
do in your life and how you can use your food to enhance your performance
in whatever you do.
That concludes the general discussion of the CaPNaK Chart. Now I want
to proceed to how to eat a live or raw food diet in a long term healthy
way.
How
to eat a live or raw food diet in a long term healthy way.
Why
would one bother going against the mainstream attitudes and try to eat
a predominantly live raw food diet?
First of all, lets look at the problems of our society in terms of health.
Billions of dollars are being spent on health every year. Many people
are having enormous health problems and spending a large proportion of
their income and tax on maintaining their health, whether it be through
herbs, supplements, all the way through to drugs and eventually to surgery.
Now, the US Surgeon General, who would be considered to be the No. 1 doctor
in the world, has publicly stated that 70% of diseases are nutritionally
related.
These are the words of an incredibly conservative member of the establishment.
Even he is saying
that 70% of all diseases are nutritionally related.
So, that gives us the option of reducing our disease rate enormously if
we can improve our nutrition.
You will probably be familiar with the fact that over the last couple
of decades there has been a real drive to reduce the amount of fat that
people eat in their diet.
The "sad diet" or the standard Australian diet is essentially,
about, 50% fat intake. The other extreme was created in the well known
Pritikin diet which recommended only about a 10% FAT intake.
Current government recommendations are to eat about a 30% fat intake and
some heart and diabetes groups recommend about 20% fat intake. There is
also the recent Zone diet which recommends a 30% fat intake.
The basic approach to almost all these lower fat diets is to say that
people should move onto more carbohydrate in their food rather than the
protein foods which tend to carry the saturated fats and cholesterol along
with them.
Also, another reason for moving onto the carbohydrates is to provide a
nice clean source of fuel for the body in the form of carbohydrates.
Carbohydrates don't produce the same acidic effects which a high protein
intake has on the body due to the nitrates and uric acid formed by protein
metabolism.
However when we look at the CaPNaK Chart we see that the high carbohydrate
foods tend to be down in the lower portion of the chart in the acid area.
This is very important because it's well known that acidity in the diet
leaches calcium from the bones and will contribute to osteoporosis. Osteoporosis
is a growing plague in our society and should be taken seriously by everybody.
People in high grain eating societies such as the Japanese have a long
history of fear of osteoporosis in old age. A lot of Japanese men are
very frightened that they will slip over during their walk home from the
pub and break their pelvis and have real problems.
The solution is not to go back to a high meat diet because meat is equally
as acidic in terms of the calcium/phosphorus balance, but even more acidic
in terms of the high protein content, creating extra acidity.
So when we are faced with this question of osteoporosis we have to look
outside the conventional meat-grain-beans type of approach to eating.
So would we move to dairy products? Well, OK, everybody knows that dairy
products are high in calcium but actually the high protein in dairy products
has an acid effect and reduces the alkaline/calcium benefits of the dairy
products. This applies particularly to adults who do not utilise much
protein for growth.
Also, dairy products tend to stimulate excretion of a lot of mucous in
the digestive tract, especially the nose and throat, providing a breeding
ground for various bacteria and viruses, and contributing to colds and
infections.
Dairy products also tend to create allergic reactions, and many people
are lactose intolerant especially as they get older, as they move out
of childhood.
However, if you look at the CaPNaK Chart there are some green vegetables
that are higher in the Alkaline direction than dairy products.
For example, just above dairy products there are spinach, kale and silverbeet.
So these green vegetables, when eaten in sufficient quantities, are an
excellent replacement for dairy products in the diet as a source of calcium.
There are also many other high calcium green vegetables you can use, which
are not so Yang, such as broccoli and okra. See the Yin-Alkaline quadrant
of the CaPNaK chart.
After all that putting down of meat and grain, beans and dairy products,
you might be wondering "well what can I eat to get some energy?".
Obviously vegetables don't contain enough energy to enable you to thrive.
So there is only one option left for getting the energy and that is fruit.
Food Chakras
Before
we look more closely at fruit, I want to talk about the different levels
of nutrition.
Its important to realise that different practitioners have different views
depending on their basic approach to nutrition. To provide a map so you
can understand where people are coming from, I've developed a set of seven
levels which I call the food chakras.
Starting with the lowest those levels are:
Junkivore- in other words a junk food eater.
Carnivore- avoiding junk food but eating a lot of meat.
Piscavore- avoiding meat and eating a lot of fish or poultry.
Vegetarian- avoiding flesh and tending to eat a lot of grain and
dairy products.
Macrobiotic- shying away from dairy products but still heavily
into grain and beans.
Vegan- renouncing animal products, eating more fruit and salads
in the diet than the macrobiotic, but still eating cooked foods daily.
Symbiotic - which is a raw food eater who eats mainly fruit as
the major source of energy, and usually eats raw vegetables, nuts and
seeds.
Now, as we progress up these levels we actually do have to give up certain
foods or reduce them down to a minimum in our diet. For example, someone
who is a macrobiotic has stopped eating red meat.
This process of moving up the food chakras is abhorrent to many people
because it means giving up some foods that they currently enjoy and are
used to eating.
But the essential point is that, in this process of giving up something
that we enjoy in the short term, we get enormous benefits in the long
term. We experience greater health and longevity, and generally enjoy
life more due to our state of health.
Its a case of giving up a short term pleasure for a long term benefit.
So if you are not willing to give up the short term pleasures for long
term benefits then perhaps what I have to say is fairly irrelevant to
you.
However as people mature they tend to realise the importance of this approach.
So they are the people that this information is directed to. Are you one
of them?
Raw
Benefits
Getting back to the raw food approach, the idea is that you get your major
source of energy from fruit. I recommend that 70% of the diet, say 7 serves
out of 10 would be fruit and 25% of serves would be greens, green leaf
vegetables. The remaining 5% would be nuts, seeds and perhaps a very small
quantity of animal products.
The first thing that comes to peoples minds when they hear about this
sort of approach is "there is too much sugar in all that fruit -
it's terrible".
You have got to remember that the sugar in fruit is not sucrose. It is
fructose, which has a much more gentle effect on the body and bloodstream
- it comes into the bloodstream much more slowly.
Also the sugars in fruit are mainly bound into the cellular structure
so, again, they are released slowly and gently into the blood stream.
The beneficial cellular structure of raw food is destroyed by cooking.
Slow release of sugars from raw food keeps your insulin level low. This
is a major health benefit also aimed at by the popular, but higher protein,
Zone diet.
Another way to keep the blood sugar stable and insulin level low is to
graze. Forget the 3 meals a day
belief system. With the raw food approach 6 to 8 meals a day is much better.
Eat a sweet or savory meal depending on your taste at the time.
It's important to realise that one of the major reasons for moving into
a raw food diet is because any cooking, any heating of any foods above
50 degrees centigrade or half way to boiling point destroys the enzymes
in food.
The enzymes in food are very important because they actually help you
digest the food.
Now if you destroy the enzymes in food then the body has to produce all
the digestive enzymes and acids that are required to digest the food.
This puts a big load on the pancreas and stomach.
So when we take the load off the pancreas and stomach we are actually
taking the biochemical load off the endocrine system. Since the endocrine
system is also responsible for the immune system, for immunity, we actually
allow some of that biochemical energy to be redirected from digestion
over towards immunity. Hence our immunity escalates much higher on a raw
food diet.
Some people reduce cancers and eliminate cancers from their body while
eating the raw food way. Perhaps their immune systems become strong enough
to destroy cancer cells. In addition to reducing the risk of osteoporosis,
improved resistance to infection and cancer are other likely long-term
health benefits of a raw food diet.
Some people prefer to follow their instincts in choosing raw foods. This
can be assisted by touching and smelling the available foods. However
many people also need to have an intellectual methodology to help over-ride
their negative conditioning.
To enable people to move into a raw food diet without any worries about
the danger of deficiencies and so on, I've developed a simple diet which
I call the Core Raw Diet.
Core Raw Diet
Now
the core raw diet consists of 5 bananas, 6 large oranges, 4 sticks of
celery, 1/2 kilo of broccoli or equivalent dark green leaf vegetables
and 2 handfuls of nuts and seeds every day. This diet is just under 20%
fat.
Think of these foods as your staples, just like bread, meat and milk might
once have been.
Amazingly, according to food composition data, this diet will give full
nutrition to a 70 kilogram person, with the exception of vitamin B12.
Smaller people could get full nutrition on less food.
However the Core Raw Diet is low in calories, low in kilo joules so in
effect if an active 70 kilogram person ate those proportions of fruits,
vegetables and nuts then they would tend to lose weight.
So, on top of the Core Raw Diet, you should add whatever fruits and vegetables
you wish to add, especially those that are fresh and in season.
Now, in addition to these five food components there are five basic rules
you must follow if you want to be successful in eating the raw food diet.
The Five Basic Rules of Raw Eating
The
first rule is to have enough fruit to eat - this is incredibly important!
Most people who switch to a raw food diet find it very difficult to eat
sufficient quantities initially.
Now that's a great thing because we are all so used to restricting ourselves
and not being able to eat this or that and trying to keep our weight down
or whatever.
Well, in this case, you can go for it - eat heaps of fruit especially,
and its vitally important to eat 5 pieces of fruit before 10.00 a.m. -
that will get you off to good start for the day, get your blood sugar
level nice and smoothly high, and you'll be ready to zoom through the
day.
Morning grumpiness and cravings are often due to low blood sugar, so try
to always get yourself off to a good start.
A small person who doesn't want to lose weight must eat a minimum of 12
pieces of fruit a day. By "a piece of fruit" I mean fruit equivalent
to a medium sized apple. A big person must eat a minimum of 15 pieces.
More if you are active.
The second rule is to eat 1/2 kilo or 500 grams of dark greens. Now thats
really important to get your sufficient calcium intake and also iron and
many other trace minerals. Considerable protein can also be obtained from
dark green vegetables.
The third rule is to eat at least 4 sticks of celery a day. Now this is
also very important. 4 sticks of celery a day will give you your basic
sodium requirements. Have more on hot days.
If you don't get your basic sodium requirements you'll go Yin and you'll
have some high potassium / low sodium symptoms such as weakness, dizziness,
fainting, headache or feeling passive.
During the transition to a raw food diet some people experience a cleansing
crisis as stored toxins are released from their tissues. The negative
symptoms can often be dramatically reduced by eating more salty vegetables
such as celery.
So its quite important to keep those 4 sticks of celery going in every
day spread through the day, especially around noon, because they are an
important cooling food.
And the fourth rule is to have two handfuls of nuts and seeds a day. Now
I would particularly recommend men to at least include one handful of
green pumpkin seeds because of their high zinc content.
When you are doing a high level of physical activity then you may need
to eat 3 or 4 handfuls of nuts and seeds a day to provide a higher fat
and protein intake. You must also increase your intake of other raw foods
to provide sufficient energy and water etc.
The fifth rule is to have a source of B12 in the diet. After about 5 to
10 years on a very low animal food diet you'll probably run low in your
stores of B12. Few people produce enough B12 in their digestive tract
to maintain their stores. So its important, I think, right from the word
go, to pre-empt that, and introduce some food source of B12.
You can get B12 from animal products such as fish. One or two hundred
grams of fish each week is a good idea.
If you don't want to eat animal foods then I would suggest that you try
a teaspoon of spirulina every day and/or take a B12 supplement, because
it's quite difficult or impossible to get B12 in sufficient quantities
from ordinary vegetables.
There are some fermented foods such as tempeh or kombucha that you may
be able to get a decent amount of B12 from. It's important to realise
that B12 comes in different forms and not all are readily utilised by
humans so it's necessary to check your sources.
Think carefully about the B12 issue early on because if you go deficient
in B12 then you may suffer nerve damage, brain damage or become anemic.
You should also get a B12 check with your doctor every couple of years
and take immediate nutritional action if you drop below the medical minimum.
Now returning to the chart with this idea in mind of the high fruit based
diet, fruit is slightly Yin of the centre. Almost all fruits clumped very
specifically in this area, slightly to the right of the centre.
However rather than worrying about becoming too Yin on a fruit based diet
it's possible to balance up a Yin based diet with some Yang raw foods.
Celery, which is off to the left hand side in the sodium/Yang area, is
ideal for this purpose.
Thats why it's included in the Core Raw diet and also why I suggest that
everybody on a raw food diet should eat 4 sticks of celery a day. Alternatively,
any of the other Yang greens such as spinach for example are also very
good especially considering that they contain a high calcium content as
well.
Now it's important to realize that some greens and fruit are Yin/Alkaline
so these are important calcium sources as well. So for example Broccoli
is a major Yin/Alkaline green vegetable and oranges are an important Yin/Alkaline
fruit.
People may be surprised to hear that oranges are alkaline because everyone
knows that oranges are so acidic. But it's important to understand that
the acidity is in the juice - that orange juice is the acidic component.
So, if you have an orange, try to have the whole orange as there is a
lot of alkaline/calcium in the pulp which balances out the acidity of
the juice. However, I don't wish to imply that you should eat the peel.
It may cause tooth problems.
It's interesting that juice generally tends to be more acidic than the
fruit or vegetable it's juiced from. For example you'll see on the chart
that carrots are balanced between the acid and alkaline areas, just to
the left of the centre in the yang direction. Carrot juice is immediately
below the carrots, well into the acid area of the chart.
So it turns out to be a fallacy that Carrot juice is alkaline. Its certainly
more alkaline than many seeds and nuts, but it definitely does not have
a nett alkaline effect on the body.
Now I don't recommend eating large quantities of nuts and seeds in a raw
food diet. Nuts and seeds are quite acidic - they are high in phosphates.
Some people believe that almonds are a good source of calcium. However,
the high phosphate content of the almonds means that more calcium is dragged
out of the bones, by the phosphate, than is deposited.
So if you want to have a source of fat that is alkaline rather than acidic
then the only one that I know of which is viable is unhulled tahini.
Now, unhulled tahini, which is made from unhulled sesame seeds, is above
the centre of the CaPNaK Chart right up high in the alkaline area.
And in the opposite direction, down in the acid area, you'll find hulled
sesame seeds. So it's important to know that tahini made from hulled sesame
seeds is actually a very acidic food, whereas unhulled tahini is a very
alkaline food.
So don't use hulled tahini as a way of avoiding osteoporosis, as it will
actually contribute to osteoporosis.
You will now understand that in the core raw diet I mentioned earlier,
there is an acid-alkaline balance between oranges and bananas, and also
between broccoli and nuts and seeds. All these foods are Yin and are balanced
by the celery which is yang. So, long-term CaPNaK balance and control
can be maintained by eating these foods.
In guiding people on a raw food diet I encounter a few very common problems.
I would like to briefly mention those so that as you try the raw food
diet you'll bear them in mind and avoid the pitfalls.
Food Combining and other issues
The
first problem is bad food combining. If you eat a lot of vegetables and
fruit together then you may start to suffer from gas build up in your
intestines. Now this is very bad for digestion of food, and reduces nutrient
absorption from the intestines.
When a portion of the intestine is filled with gas it means that the intestine
wall is not in full contact with the food. This reduces the absorption
of nutrients.
So it's very important to avoid creating gas from bad food combining.
If you notice excessive gas forming in your intestines then experiment
with your combinations of fruit with other foods to find the causes. Unripe
fruit such as bananas can also create gas.
Another factor in food combining is that you may eat cake or other grain
based carbohydrates from time to time, just due to your conditioned cravings
or at a social event. Then it's important to avoid eating any fruit for
at least two hours after eating carbohydrate. Then you won't get the fruit
mixing with the carbohydrate in the intestines and causing fermentation
and gas.
Another problem that people run into is that they go low in sodium. This
happens with many healthy diets and not only a raw food diet. People who
go off all sodium supplements such as soy sauce, miso, high sodium dairy
products and meat, find they start to get the Yin symptoms.
For example, indigestion often occurs when your body gets so low on sodium
that the muscles in their intestines can't contract properly. Also water
is not well absorbed and diahorrea can occur. It's quite important to
avoid this low sodium problem by religiously eating at least 4 sticks
of celery a day.
Another problem is that people become low in blood sugar. This happens
when they don't eat enough fruit. Often people find that they have difficulty
in eating more than about 5 pieces of fruit a day just because of the
volume.
So one way you can increase your fruit intake is to decrease the amount
of fluids you drink. You can provide all the fluids you need by eating
fruit. Remember that the fruit's about 90% water, so if your eating 12
- 15 pieces fruit a day then your getting around 2 litres of water from
the fruit!
So it's not actually necessary to drink water at all unless you are in
a physically demanding situation or perhaps in extremely hot weather.
You can satisfy your body's needs for water by eating a lot of fruit.
That will also reduce the possibility of becoming low in blood sugar.
Because the bloodstream gets a constant supply of sugars as the fruit's
digested.
Now the indicators to watch for with low blood sugar are that you start
to slur your speech, your hands start to shake, or you lose some coherence
of thought.
Conversely, a great benefit of a high fruit diet is that thinking can
become very clear as a result of the supply of sugars to the brain. The
brain is a major burner of sugar in the body.
Another problem that often occurs on a raw food diet is that you start
to go low in Vitamin B. This is because you have not eaten enough green
vegetables. The broccoli and dark greens are an excellent source of Vitamin
B.
So if you start to develop cracked lips, or cracked corners of the mouth,
or start to become low in energy, that may be a result of going low in
Vitamin B due to not eating enough green vegetables.
Finally a typical problem is getting dry skin. Often this is due to not
eating enough nuts and seeds and therefore not getting enough fats in
their food intake.
So if you take into account all these problems and take appropriate action
as soon as you begin to notice the symptoms then you'll find that you
can move into a raw food diet very easily.
You can then start to feel the benefits of raw food in your daily life.
You can start to use foods, according to the CaPNaK balance and control
principles, to influence your body and mind states to achieve optimum
performance in whatever you do.
I would like to conclude by saying that if you want to get more information
on these approaches to nutrition, then I suggest you buy my book "Eco
Eating - A Guide to Balanced Eating for Health and Vitality". See
my products below.
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The book has 50 small chapters on eating for different
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sleep, work, sport, action, sex, eating for the environment, and eating
for a new society. These are just a few of the chapters you can read and
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DVD>
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Most
people find it difficult initially settling into a raw food diet. I would
like to help you do this, or at
least help you try raw food. You can consult me by email, my minimum fee
is A$20
_______________________________________________
A great way to learn how to stabilise your raw food diet is to keep a food log. Keeping a food log focuses your attention and awareness on what you eat. You record what you eat, the time you ate it, and how you feel before and after eating.
Email me your one day's food log as an attachment and I will review, analyse and append comments to it . I usually spend at least 45 minutes doing this and charge A$20 (about US$15) per food log per person. Click to download a food log form in Word format .doc)
:
_____________________________________________
Intensive Training Retreat Opportunity
We
have a dome in the mountains at our home which we reserve for those wishing
to receive training in raw food. We also have a spare room in our house.
There is a daily food charge of A$15 and option for 3 hours daily work
or further payment of A$15 for accomodation. We recommend a minimum stay
of four days to learn the essentials of well balanced eating.
________________________________________
Accomodation: (currently not available)
I have a very basic rawfooder's hut (ecome) by the ocean near Coffs Harbour (500 km north of Sydney), which you may wish to rent. If so, please email me to enquire further.
The ecome photos here show a grass floor. That has been replaced with a stone paved floor because I don't get there enough to keep the grass watered. There are still plants growing out of the sloping walls.There is a solar shower and solar lighting. The ecome is submerged below ground level and has a gutter around the edge of the floor which is drained down the hill. There is no kitchen or no interior walls. Grapes and passion fruit hang from the roof inside.The double bunk bed and bookshelf hangs from the rafters so that white ants cannot get to it. The toilet is composting and there are fruit trees in the garden area. The ocean and surf is five minutes walk away. The ecome is on an alternative community of about 150 people and is surrounded by a national park.
________________________________________
Thank
you for reading. I wish you a long and fruitful life.
Sapoty Brook
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