A raw food diet is a way of eating that excludes heat treatment of foods. Only dried products are allowed in the sun or on the stove, in the oven, but heated to no more than 40 degrees. Thus, the answer to the question of what raw foodists eat in Russia is clear from the name itself - raw vegetables, fruits, berries, nuts, seeds. Cold-pressed vegetable oil, natural wine and mushrooms are also allowed (champignons can be eaten raw).
At first glance, the menu may seem sparse. But that's not true. Raw foodists have their own recipes for gourmet dishes that can surprise even inveterate lovers of fried and boiled foods.
A raw food diet can be compared to veganism, but it is not a subtype or form of it. This is a separate movement, a way of eating. Adherents of this diet are convinced that raw food is pure “live” food from which the body receives everything it needs. After heat treatment, the value of products decreases, since vitamins dissolve in water. In addition, thermally processed food requires more effort from the body to process, while raw food gives more than it takes away.
Whether they are right or wrong - there is no clear judgment. On the one hand, nutritionists agree. That a raw food diet does more good than harm. And a balanced menu can truly provide all the body’s needs. On the other hand, living in a metropolis, it is difficult to balance a raw vegetable menu so that the body receives strength and energy.
Michael Arnstein
Michael began running competitively at age 13.
His passion is to push his body to its maximum natural capabilities, which is why he became a fruit eater. Over the course of 15 years, Michael gradually transitioned from the standard American diet to veganism and then a fruit diet, and only saw a breakthrough in his results when he switched to raw fruits and greens. At 33, after three years of eating fruit, he broke his personal bests in distances ranging from one mile to 100 miles. His best marathon was in New York in 2011 with a time of 2:28m. And in the summer of the same year, he won the prestigious 100 mile (160 km) race in the Vermont mountains with a result of 15 hours 26 meters. Michael runs up to 200 miles a week in training and has yet to experience any injuries since switching to raw fruit. Michael lives with his wife Victoria and three children in the New York City area and runs his family's jewelry and e-commerce company.
He is the creator and main organizer of the New York Fruit Festival, a global gathering of fruit eaters. I helped him organize bike rides at the festival in 2011. I will definitely be there in 2012.
His website www.TheFruitarian.com contains a lot of useful information, which, with his permission, will be translated and posted on us at www.Fruktoed.com
Diet for a vegetarian athlete
Switching to a new type of diet usually causes stress for the body. Therefore, this should be done gradually and carefully. Some athletes do not adhere to a strict plant-based menu. There are several types of vegetarian diets:
- Lacto-ovo vegetarianism. This diet allows you to consume eggs and milk.
- Lacto-vegetarianism . This type of food does not allow the consumption of eggs.
- Veganism . The most strict type of diet. It involves a complete abstinence from meat, milk, eggs and even bee products. This is not just nutrition, but a philosophy of life. Vegans also avoid clothing and shoes made from animal fur and leather.
Megan Elizabeth
Meet Megan Elizabeth McDonnell.
She is a fruit eater who doesn’t eat bananas (well, she doesn’t like them, that’s all).
At 20, she was already overweight and on several medications. Then she developed severe allergic reactions to any cosmetics, severe headaches, and had to drop out of college and go to the hospital. Oddly enough, doctors were unable to determine the cause of her deteriorating health, and only dealt with the symptoms of her ailments. Then she turned to a “natural” doctor, who immediately changed her diet, eliminating dairy and meat products. After 4 months, her health stabilized, but was still far from normal. She was willing to try anything to get her life back on track and decided to give the raw food diet a chance.
On the left - 75 kg, on medication, with a chocolate bar in hand. On the right - 50 kg, raw fruits, herbs and vegetables.
After a few weeks of eating a low-fat, raw, plant-based, high-fruit diet, she was a different person. I had the energy to play sports, and my illnesses subsided. Her parents were most amazed by the changes and immediately decided to try fruit eating for themselves.
Megan is now an author, nutritionist, and animal rights activist. She especially emphasizes that you should not limit calories from natural foods, and advises eating as much fruit as you like.
Her website is www.meganelizabeth.com
Dr. Douglas Graham is one of the most recognized fruit nutrition gurus in the world. He is 58 years old, he has been a raw foodist since 1978, and the author of the book that for the first time collected all the basics of fruit eating (“80/10/10 Diet”). Dr. Graham was a gymnast in his youth and later a gymnastics coach, and remained physically active throughout his life. A bunch of different ailments, and primarily allergies, led him to a raw food diet. He successfully got rid of his ailments and began to share his knowledge.
For many years, Dr. Graham has taught fruit nutrition (including greens) at seminars, conferences, private lessons, and through his books and website www.Foodnsport.com. A number of world-class athletes and famous actors have taken classes with Douglas. They say he hasn't been sick since the 80s.
He currently stays in shape by training no more than 1 hour a day, and this is what it looks like (not bad for 55+ years):
Raw food stars
Angelina Jolie
It was this famous American fashion model, actress, director, screenwriter who laid the foundation for the raw food diet in Hollywood. She not only switched to a raw food diet herself, but also “infected” many popular stars with this.
“I have been eating raw foods for many years, which have become a large part of my diet. I believe that this is my secret of beauty, health and lightness. The only thing is that it seems to me that the body should still receive animal protein, but not in large quantities. Therefore, once a week I eat 200 g of steamed chicken breast or fish.”
Demmy Moor
“Being an actress is not so easy, because you always need to keep yourself in shape and be ready for filming,” says Demi.
Alexey Martynov
The famous raw foodist Alexey Martynov is the vocalist of the pop group “Stenacardia” . He is seriously interested in sports and winter swimming.
Martynov stopped eating meat, fish and eggs, switching to apples, raw vegetables and kefir. I gave up salt, sugar, bread, everything boiled and fried. And after some time, I completely eliminated all dairy products from my diet. Alexey did not give up exhausting training: he ran 15–20 km every day. Soon, “fasting days” were added to them: in order to “repair” his body as quickly as possible, once or twice a week our hero did not eat or drink anything...
“I don’t know how all this would have ended,” recalls Alexey, “if one day a friend had not opened my eyes. “I believe vegetarianism is cool,” he said, “but look what you look like!” I looked really unwell at that time. Not a trace remained of the pumped up muscles, and the weight dropped to 55 kg... I suddenly realized that it was time to give up with excessive asceticism. I returned to the gym, started eating more - the same raw plant food - and six months later I already weighed 80 kg.”
He still does not eat anything meat, and is ready to talk about vegetarianism for hours. He says he follows the example of ancient Greek philosophers and thinkers, who preferred plant-based foods. In particular, from the vegetarian Pythagoras, who at the age of 40 became an Olympic champion in fist fighting.
“And when doctors tell me that I need to eat meat, I remember one interview with Bernard Shaw,” Alexey laughs. “He was a vegetarian and a big advocate for animals. To the journalist’s questions about his health, he answered that he felt great, but that the doctors were telling him that he wouldn’t last long without meat. Many years passed, Bernard Shaw lived to a ripe old age, and, answering the same questions, he once said that he continued to feel great, and the doctors who predicted his imminent death seemed to have all died.”
Read more about Alexey Martynov >
What do raw foodists eat in winter in Russia?
This is the most popular question among skeptics and those who are thinking about switching to this way of eating. It's one thing to live in warm climates where bananas and oranges grow. And it’s a completely different thing to live somewhere in Surgut, and even work hard.
So, what should a raw foodist eat in winter in Russia to feel good and not freeze? In fact, the menu is quite varied even in cold weather:
- dried fruits - from apples and pears to kiwi and mango;
- root vegetables: celery, beets, carrots, Jerusalem artichoke, turnips, radishes;
- celery stalks, fennel tubers;
- winter varieties of apples and pears;
- dried, frozen berries;
- nuts, seeds, seeds (flax, sesame, amaranth, etc.);
- legumes and cereals.
This is all that you can grow yourself, you can always buy it on the market. In supermarkets you can buy greens, exotic fruits and fresh greenhouse berries.
Cold pressed oils are also available. In particular, flaxseed is considered one of the most useful. Yes, and it's delicious. You can use it on its own or as a salad dressing.
Important! Flaxseed oil can only be consumed fresh. When heated, it turns into a carcinogen.
Please note that not all products can simply be eaten in the form in which they are offered. For example, eating raw beans or beans is not the best option. But their sprouts will be an excellent cocktail of vitamins and nutrients for the body. Sprouting is not a difficult task, and the result will surpass the best pharmacy vitamins.
Legumes such as chickpeas and peas can be eaten raw, after soaking them in water and rinsing thoroughly.
Wheat, barley, buckwheat and other cereals can also be sprouted. Buckwheat, flax seeds, chia seeds are also suitable in their raw form. Just soak them in slightly warm water and the porridge is ready.
As you can see, the raw food menu is very varied at any time of the year and is affordable.
Important! Some plants may contain toxic substances that can only be removed thermally. Therefore, carefully study the composition and properties of the plants that you will consume raw.
Sergey Gladkov
Sergey is the author of books on raw food nutrition, the most famous of which is “Encyclopedia of Smart Raw Food Diet. Victory of reason over habit." It is also worth noting that Sergei Mikhailovich is a candidate of physical and mathematical sciences. In many of his works, he touches on topics important to raw foodists, such as the transition to eating raw food. He says that if you switch to a raw food diet incorrectly, you can not only waste your time, but also harm your health. You don’t need to expect any incredible results from such nutrition, but if you do everything correctly and carefully, the result will not take long to arrive.
Victoria Butenko
Victoria Butenko has now moved to America. She does not have a medical education, but she has tried the raw food diet from her own experience. She knows no less about this nutrition system than a doctor. Victoria switched to a raw food diet with her family and has never regretted it. It was this food that cured her, her husband, and their children from serious illnesses and ailments.
One of Victoria’s most widely read books is “12 Steps to a Raw Food Diet.” She shares her invaluable experience, tells how to painlessly change your diet and become healthy.
Arsen Marsaryan
Arsen is a prize-winner of many national and international competitions in various sports, such as mixed martial arts, kickboxing and Thai boxing. At the same time, he is the developer of a raw food diet course, and he also has a huge number of courses on gaining muscle mass. As Arsen himself says, he did not discover any secrets, all he did was understand the principles of nutrition and build a diet based on how much protein, fat and carbohydrates should be consumed, as well as other elements.
Jared Leto
Recently, Jared Leto decided to reconsider his attitude to nutrition and switched to a raw food diet. Moreover, this happened after he gained more than 30 kg for his new role. At the end of filming, he had to return to his usual form, for this he decided to switch to a raw food diet, which later greatly influenced his fate. Now it’s hard to find Jared without fruit, all his social networks are littered with photographs of fresh fruits, and in various interviews he has been spotted more than once eating a banana or tangerines.
