Raw Food & Healthy Choices

Including raw food in our diet nowadays is pretty mainstream in part due to the rise in popularity of celebrities like Deliciously Ella and the Hemsley sisters.  Not that long ago a raw food diet was considered left-field and slightly kookie but using a spiriliser to make courgetti isnโ€™t as unusual as it once was and thereโ€™s much more awareness of gadgets such as dehydrators and interesting foods such as superfoods and ferments.

Iโ€™ve run weekly raw food classes on health retreats for the past 5 years. The majority of people I meet are choosing to eat more raw foods to help with weight loss, boost energy levels, for radiant skin and to improve their overall level of health.  The questions I am most frequently asked include how much raw food to eat, how to combine raw with cooked food, is some raw food better than others, how can we make it easy and is it going to be expensive.....

In a nutshell, excuse the pun, raw food can be really quick to make! It doesnโ€™t have to be gourmet restaurant quality or time consuming in order to taste delicious and lets face it, if it takes too long to prepare, most of us aren't interested. It's straight forward to combine raw food with our favourite cooked recipes and we donโ€™t have to break the bank to do it.  Eating raw food simply means we are eating more unprocessed plant based food no matter what else we include in our diet. Raw also doesnโ€™t mean cold โ€“ we can make raw soups, raw curries, warm food up and use warming spices such as ginger, chili and cayenne which means that including raw food over winter in the UK is a much more feasible option.

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Something quite important to consider is that just because a food is termed raw, it doesnโ€™t therefore guarantee that itโ€™s healthy.  A vegetarian or vegan diet can be devoid of vegetables or full of highly processed foods, refined wheat, sugar or heated vegetable oils. Likewise, it is easy to make raw food choices that can put our body under stress or cause inflammation, the most common of which is to eat lots of sweet foods and to consume a high volume of nuts and dried fruit. 

Including a variety of raw nuts and seeds in our diet provides essential nutrients but we can easily overdo it so it's good to be discerning when reading recipes and if you are looking for a guideline then aim to eat less than a handful a day.  If we start our morning with a nut based granola served with nut milk then we are more than likely done for nuts for the day so if later in the day we have nut cheese on almond and flax crackers followed with some cashew cheesecake, you can see how easily it can get out of hand. We're ideally looking at having a diet which is full of vegetables whether they are raw or cooked and sometimes it will be easier on our digestion to have a bowl of steamed veg rather than a snack heavy in nuts.

โ€œSugar freeโ€ is also a bit of a misnomer, especially if recipes are packed with honey, maple syrup or dates which all impact our blood glucose levels.  There isn't a perfect sweetener and we are all looking for something different.  Personally, my first choice would be yacon if I have it followed by raw honey.  I'm not a fan of agave due to the high levels of refined fructose it contains - which is not to be mistaken with fructose found naturally in fruit bound with fibre and phytonutrients (have a look at the blog post on sweeteners for more details).  All these sweet alternatives are however a better option than refined white sugar and can be helpful if we are trying to break away from eating refined foods, wean ourselves off junk food or cut back on the amount of sugar we eat. Berries are a great option when we want to eat something sweet and they are packed with nutrition and anti-oxidants. Rather than searching for the healthiest sweetener, a useful exercise is to ask ourselves how often we are reaching for sweet food and can we spend a few days without any.

I know a handful of people in the UK who follow a high raw diet and it works incredibly well for them. They are inspiring to be around and are a glowing example of high vibration eating.  Theyโ€™ve been doing it for over 20 years so itโ€™s become second nature and they make sure their diets are supplemented correctly.  

I absolutely love raw food, I enjoy the taste and how it makes me feel. I love periods of eating high raw but itโ€™s not the only food I eat. I find on a cold wet day that I don't want to eat a salad or have a juice and that's fine with me.  I often opt for tonics and warm drinks but I also love healthy cooked food and how that makes me feel so I donโ€™t suggest trying to follow a high raw diet unless it feels good, it's working for you and it brings you joy. 

There's so much conflicting information about diet available that itโ€™s no wonder we're all confused about what to eat. There can also be a lot of judgement associated with eating & lifestyle choices which is damaging and can cause distress, guilt or eating disorders. There are oodles of health related sites promoting clean eating, exercise and beautiful breakfast bowls which is all wonderful but not if it leaves you feeling any less than the perfect beautiful human you are right now.  The truth is that too much raw food doesn't work for everyone - for some, it can be incredibly difficult to digest or isn't manageable for social or practical reasons.  I've also met a lot of people who have found that a high plant based diet with good quality animal protein works better than a completely vegetarian or vegan diet for them so it's no use listening to everyone else, we have to find what works for us and how different foods make us feel. Getting hydrated and eating more nutrient dense foods including raw, superfoods, ferments & seaweeds can be transformational in terms of physical and emotional vitality.  If you're struggling, find a nutritionist who can work with you.

It's essential to enjoy our food and make our meals delicious! Focus on the healthy foods you love, have a few "go to" healthy recipes and experiment with new ingredients adding one new recipe to your repertoire or making one change at a time. Going to classes and workshops can give you a chance to try new ingredients and pick up tips from other people - there's always something for everyone. 

If we find ourselves veering off course with our diet, the best guidelines Iโ€™ve found to come back to are to choose real natural foods that are not processed, choose fresh seasonable vegetables free from pesticides wherever possible (whether we eat them raw or cooked), include essential fats in our diet, opt for grass fed and organic or wild animal products if we eat them, include some nutrient dense foods (seaweeds, ferments, sprouts & superfoods) and donโ€™t get stressed if none of this is an option. Keep hydrated, try not to eat when feeling emotional, feel a sense of gratitude for the food we are eating and savour every mouthful.

Bon appetite!