- Avoid eating late in the evening.
- Eat your evening meal not later than 6 p.m., and avoid eating anything else after that.
- Avoid eating sweet fruit in the evening. Your evening meal should be composed of vegetables with either: avocado, olives, nuts or seeds. Eating fruit in the evening will disturb sleep, due to their (natural) sugar content.
- Especially avoid eating acid fruits in the evening, such as oranges or pineapple. • Avoid eating fat during the day. This works for a lot of people.
- The best time to eat fat is in the evening. During the day, prefer fruit and green vegetables for optimum digestion and energy.
- Don’t feed your false appetite. We have to differentiate between hunger and appetite. Hunger is true physiological need, expressed by a strong desire for food. Appetite is false hunger, is very capricious, very demanding, and is never fully satisfied.
- Exercise to create true hunger. Vigorous exercise is an essential component of a healthy lifestyle. By exercising vigorously, we create true demand for food and prepare thus the ground for superior assimilation, upon which radiant health depends.
- Limit the quantity of fat in your diet. Many raw-foodists go overboard on raw fat. Avocados, oils, olives, nuts and seeds should be a small part of your diet, as they can be a major cause of fatigue and lack of energy I recommend limiting fat consumption to as little as 10% of your calories. In a 2000-calorie diet, this would mean only 22gm of fat (since 1gm of fat contains 9 calories) per day. To put it in perspective, half a medium avocado contains that amount.
- Eat only one type of fat per meal. Here are the different concentrated, fatty foods in the raw diet: Avocados, Oils (Olive, hemp, flax, etc.), Olives, Nuts (Almonds, pistachios, pecans, etc.), Seeds (sunflower, pumpkin, sesame, etc.)
- These foods are all very satisfying, but also difficult to digest. That is why if you mix them with each other you will experience digestive difficulties and feeling tired. Eating only one type at a meal, is a good rule to follow. Have your salad plain or with a non fat dressing.
- Eat simple foods. The raw food diet is simple unprocessed, unadulterated, whole, in its natural state. Eating foods that are simply uncooked is a step in that direction. The next step is to start eating mostly whole foods, simple fruits and vegetables, It’s perfectly alright to enjoy some gourmet raw food cuisine once in a while, but try not to make a habit out of it. Instead, go in the direction of simplicity. You will find that you will enjoy your food much more, finally tasting the subtle but complex flavors of natural foods. • Eat a variety of fruits and vegetables. Eating a variety of fruits and vegetables doesn’t mean eating many types of food in one meal, and not even in one day. It means varying your food choices over the course of the seasons. By varying your diet, you will not only make sure you get a full spectrum of nutrients, but also will avoid the harmful effects of making one food the center of your diet, which could have a few downsides you are not even aware of. It is also quite natural to eat with the seasons. Why eat melons in the winter? Melons are a summer food. In the winter, we eat apples, oranges, carrots, etc. So vary your diet and eat mostly what’s in season, without making a religion out of it.
- Get support. It’s almost impossible to do this on your own. We need to be able to share our experiences with others. If you don’t know any other raw-foodist, found a support group or start your own potlucks. You will be surprised to know how many people are interested in the raw-food diet once you start your own potlucks. There are hundreds of people in most cities that are just waiting to meet other raw-foodists and share their experiences with them.
- Avoid eating cold fruits and vegetables during the winter. Why freeze in the winter when you don’t have to? To avoid getting cold, submerge your fruits and vegetables in hot water for a few minutes before consuming them. And while we’re at it, drinking hot water is not forbidden on a raw-food diet. In fact, it will help you a lot to maintain your internal heat without resorting to cooked foods or stimulating hot baths and showers.
Modalities Which Are Beneficial When Addressing Fibromyalgia
- Bowel cleanse with parasite cleanse
- Dental cleanup
- Kidney Cleanse
- Liver cleanse.
- Walk or jog
- Tai Chi, Chi Gong,Yoga
- Sweating is powerful way to cleanse your body from accumulated toxins. – Sauna – drink warm herbal tea with Cayenne pepper…
Fibromyalgia Herbal Remedies
- A combination of slippery elm, burdock, sheep sorrel and Turkish rhubarb was shown good results in improving fibromyalgia.
- Black walnut aid in removing parasites.
- Calendula taken orally in high doses has a positive effect in reversing symptoms of fibromyalgia.
- Cayenne, echinacea, goldenseal, astralagus, myrrh and chaparral boost the immune system and improve circulation. Combine them as a tea or tincture, It may be helpful to mix it with juice for better taste.
- Dandelion reduces frequency and intensity of pain and strengthens the connective tissue. Take 1 tbsp. juice or 1 cup tea twice daily for four to six weeks.
- Devil’s claw root is a natural anti- inflammatory used to treat rheumatic disorders. Take one 400 mg devil’s claw root tablet daily.
- Dong quai is good for fleeting muscle and joint pains, especially if they are worse in damp conditions. Take 1 capsule daily. For women only.
- Ginger Tea. Ginger is a good alternative to aspirin to relieve minor aches and pains. Steep 1 teaspoon of the grated root in 8 ounces of hot water for 10 minutes. Strain. Add honey for taste, if you like. Alternatively, take 1,000 to 2,000 milligrams of powdered ginger a day in capsule form with food.
- Garlic is useful for detoxification and to enhance immune system function. Take 5,000 mcg of standardized allicin three times daily. Kyolic, aged garlic is preferred.
- Ginkgo biloba improves circulation and brain function.
- Passion flower, valerian and hops teas have sedating and muscle- relaxant properties.
- Licorice root acts in the body like cortisone, but without the harmful side-effects.
- Milk thistle extract, artichoke, turmeric and dandelion supports liver function.
- Skullcap and valerian root improve sleep.
- Siberian ginseng is an energizing herb that can help resolve the fatigue associated with fibromyalgia. Choose a standardized extract containing 0.5 percent eleutheroside E and take 100 milligrams twice daily, one-half hour before breakfast and lunch. After two weeks, you can gradually increase the dosage as needed. After six weeks, take one week off, then take the herb for another six weeks.
- St. John’s wort is a natural antidepressant and influences the adrenal gland hormones to help relieve stress. St. John’s wort affects nerves and is effective for sharp, shooting nerve pains. It also has antiviral properties. (Caution: Do not take if you are taking conventional antidepressants.) Choose a standardized extract containing 0.3 percent hypericin and take 300 milligrams three times daily
- . Teas brewed from burdock root, dandelion, and red clover promote healing by cleansing the bloodstream and enhancing immune function. Combine or alternate these herbal teas, and drink 4 to 6 cups daily.
- Pine-bark and grape-seed extracts are natural anti-inflammatories that help to ease pain. Take 50 milligrams of either two to three times daily.
- Turmeric helps to reduce pain and inflammation. Take 400 to 500 milligrams three times daily.
- Willow bark has anti-inflammatory properties and works as a painkiller.
For my friend Sofree!
Love and blessings, Bobby
Dear Cha Cha,
I really hate to think that I have to worry about every morsel I put in my mouth, but there are some basic rules and I always try to adhere to, as best possible. I am not of the school that improperly combined raw food creates alcohol in the colon. I say eat raw, go to the bathroom 3 times a day and do enemas often, lol.
- Acid Fruits AND Sub-Acid Fruits.
- Sub-Acid Fruits AND Sweet Fruits.
- Starches AND Vegetables & Greens.
- Vegetables & Greens AND Proteins.
- Try to not eat carbohydrate foods and acid foods at the same meal.
- Try to not eat a concentrated protein and a concentrated carbohydrate at the same meal.
- Never consume two concentrated proteins at the same meal.
- Do not consume fats with proteins.
- Do not eat acid fruits with proteins.
- Do not consume starches and sugars together.
- Eat but one concentrated starch at a meal.
- Do not consume melons with any other foods.
- Drink ALL juices alone.
- Fresh fruit should be eaten alone or on an empty stomach. It’s best to only combine fruits from their own category.
- Try to not have fats with fats. (Example – nuts with avocados)
( I DO NOT AGREE WITH ALL OF THESE)
Some categories can be combined and still digest well while others you may want to avoid. I lean more to Matt Monarch’s belief that when we eat raw food dishes in moderation we do not have to deal with paying such close attention to strict food combining and examining every morsel we put in our mouths. I know I should not combine bananas with acid fruits like pineapple or oranges, but I just can’t resist, lol.
I find its usually the people who are not 100% raw who are caught up with food combining. Stay logical and stay 100% raw and let those who wish to focus on food combing do so. I will put our program, which is healing and delicious against anyone else’s in the world!
Keep in mind I am not saying throw out food combining, what I really am saying is I would rather have a little gas and be able to love what I am eating, lol.
Well you asked for it so here you go.
The table below shows some basic food categories, The basic rule is to eat from one category at a time.
RAW Food Categories and
Approximate Digestion Times
Melons & Juices
(15 – 30 Min)
(1.5 – 2 Hrs)
(1 – 1.5 Hrs)
Sweet & Sweeteners
(30 – 45 Min)
|Starches(2 – 3 Hrs)
||Vegetables & Greens
(2 – 3Hrs)
|High Protein(4+ Hrs)
||Fats(3 – 4 Hrs)
- Lemons and Limes combine with Starches, Vegetables & Greens, Proteins, and Fats.
- Avocados combine with Sub-Acid Fruit.
- Cucumbers combine with Fats.
- Tomatoes combine with Starches, Vegetables & Greens, and Fats.
Love you, Cha Cha…
By the way I never take advise from anyone who is not 100% raw. They only know how bad they feel because they mix raw with cooked. Usually they cannot even begin to understand this amazing body we possess.
Creative Health Institute Raw Chocolate Macaroons
- 3 cups raw dehydrated coconut – shredded
- 1 cup cacao powder
- 1/2 cup fresh coconut water
- 1/2 cup agave nectar or date pate/water or yacon syrup.
- 1/2 cup coconut butter
- 1/4 cup Maca
- 2 tbs raw vanilla – beans ground
- 1/4 tsp celtic sea salt
Directions – Combine all ingredients into a bowl, and mix thoroughly with your hands or a big wooden spoon. Roll into 1 inch balls, place on dehydrator sheet, dehydrate for 6-12 hours.
How to get more than enough Protein Every Day When Eating Raw Living Foods…
Make Green Smoothie/Energy Soup Wich Includes: 1 apple-0.5g, 1 cucumber- 1.0g, 1/4 cup sprouted sunflower seeds 11g, 1 cup of alfalfa sprouts 1.0g, 1cup of spinach 1.0g, 1/2 medium avocado 2.0g = 15.5
Prepare and Eat – 1 cup of sprouted Quinoa 12g
Total Breakfast Protein Intake 28.5g
– 1 Banana 1.0g
– 1 cup of grapes 1.0g
– 1 oz of almonds 6.0g Total Snack Protein Intake 8.0g Total Lunch Protein Intake 5g
– 1 cup of Zucchini pasta 2.0g -1/2cup tomato sauce 1.0g – small romaine/spinach salad (1 cup) 1.0g
– 1/2 cup of cubed papaya or cherries 1.0g
Afternoon Snack: – 3oz’s of barley/sesame/flax seed crackers 3.0g – 1 oz of tahini (made with 2 tables spoon of sesame) 3.0g – 1 cup of blackberries 2.0g Total Afternoon Snack Protein Intake 8g
– 1 Taco: made with corn (1 cup) 4.0g and 4 table spoons of flax 7.0g
– Meat – almond/walnut based 2.0oz, 10g
– Notso Cheese – Cashew based 1/2 oz, 2.5g
– Notso refried beans – Garbanzo bean based 1/4 cup, 3.5g
– Lettuce, tomato, sprouts and onion 1.0g
Total Dinner Protein Intake 28g
TOTAL DAILY PROTEIN INTAKE 77.5g
That’s and extra 27.5g of protein, which exceeds what the World Health Organization has designated as the required amount to build lean muscle mass.
LIVE PROTEIN COMING FROM RAW LIVING FOODS
If you have any questionv about protein or any other heatlh subject, contact us as 866.426.1213.
Make Every Day The Best Day Ever!
Wishing you the greatest Happines,
Robert Morgan – Bobby
Health Education Director
Creative Health Institute
Creative Health Institute
“The Protein Myth”
Decreasing The Amount Of Meat You Eat Could Save Your Life
The Raw Living Food Lifestyle Provides The Best Source Of Protein On The Planet!
The first question most students ask upon embarking on our program steeped in the traditons of Ann Wigmore’s Raw Living Foods Lifestyle is; where do we get our protein? This is a good question, so on our first evening together we address their question by going through the list of protein rich fruits, vegetables, seed, nuts and sprouts they will be eating during their stay at the institute. Upon seeing the list of fruits, vegetable, seed, nuts and sprouts and the amount of protein they will be consuming on a daily basis there usually is a resounding WOW! They learn that by embracing this lifestyle they will not only get enough protein, they will be getting the vitamins, minerals, phyto-nutrients, live enzymes and the right combination of amino acids combined to form protein which is perfectly designed for their body’s. We’ve been brainwashed by the meat, dairy and supplement companies into thinking we need one gram of protein per pound of bodyweight, but science has NEVER shown that humans need that level of protein. The truth is most foods have some combination of protein, carbohydrates and fat -and vegetables contain all three macro-nutrients! The World Health Organization (W.H.O) has stated we need to consume a minimum of 10% of your daily caloric intake from protein to be healthy and build lean muscle mass. If you are eating a 2,000-calorie diet, 10% of your diet should be made up of protein, which would be 200 calories. Each gram of protein has 4 calories, so that calculates out to 50 grams of protein per day. Getting this level of protein is easy to do if you are practicing the Living Foods Lifestyle.
Wishing all of you the best life ever.
Robert Morgan – Bobby
Union City, Michigan
Health Education Director
Creative Health Institute