Posts Tagged ‘80/10/10’
Low Fat Raw Vegan
Found the Holy Grail in raw food. The 80/10/10 low fat raw vegan information from Dr. Doug Graham.
Every page I read I wanted to bookmark. Its informative and backed with tons of research. It’s all about the natural way we are meant to nourish our bodies… and you can find it all at your grocery produce department. You don’t have to order exotic supplements and powders and other fancy raw crap that is being peddled online — know I know why that peddled crap and the way it was marketed always bothered me. It’s because it’s just not natural. It’s not needed. (And OMG someone is actually selling “raw water” now).
When I read that the medical industry has published studies that say diabetics need to eat fruit and stay off the fat – it blew my mind. There are doctors out there telling people to not eat fruit because of the sugar content! When you eat fruit, the body sucks up that awesome juicy nutrition and uses the glucose for energy and the insulin receptors do their job and attach to the sugar and use it and move it out of the system. BUT when you have fat in your system taking forever to digest and get out of the system, the poor little receptors can’t do their job because the fat is blocking them. They are like little fat bouncers standing out front of a tough biker bar shaking their head no. So the sugar floats around wondering what to do. If diabetics stayed off fat, they could get off their meds.
The unusual title of the book refers to getting 80% of calories from carbs (fruit) 10% of our calories from protein (greens) and 10% of our calorie from fat (nuts, avo, seed). See NutritionData.com and NutriDiary.com to check the nutrients from your food. For example here is the nutrient data from my usual green papaya smoothie:
Papaya Green Smoothie
200 grams papaya (a good full cup cubed)
100 grams banana (one medium about 7″ long)
100 grams romaine (5 or 6 leaves)
1-2 dates (soaked first)
2 cups water
Nutrition Data:
Calories – 253
Fat – 1 g
Sodium – 15 mg
Carbs – 65 g
Fiber – 10 g
Sugars – 42 g
Protein – 4 g
Here is the nutrition data on the individual ingredients:
| Papaya – 200 grams (a full cup cubed) Calories – 78 Carb – 19.6 g Fiber – 3.6 g Sugar – 11.8 g Fat – .2 g Protein – 1.2 g Vit A – 2188 iu Vit C – 123.6 mg Folate – 76 mcg Calcium – 48 mg Iron – .2 mg Magnesium – 20 mg Potassium – 514 mg Sodium – 6 mg Omega 3 fatty acids – 50 mg Omega 6 fatty acids – 12 mg |
Banana - 100 grams (1 medium about 7″ long) Calories – 89 Carb – 22.8 g Fiber – 2.6 g Starch – 5.4 g Sugar – 12.2 g Fat – .3 g Protein – 1.1 g Vit A – 64 iu Vit C – 8.7 mg Folate – 20 mcg Calcium – 5 mg Iron – .3 mg Magnesium – 27 mg Phosphorus – 22 mg Potassium – 358 mg Sodium – 1 mg Omega 3 fatty acids – 27 mg Omega 6 fatty acids – 46 mg |
| Romaine – 100 g (5 or 6 leaves) Calories – 17 g Carb – 3.3 g Fiber – 1.2 g Sugar – 1.2 g Fat – .3 g Protein – 1.1 g Vit A – 8711 iu Vit C – 24 mg Vit E – .1 mcg Vit K – 103 mcg Folate – 136 mcg Calcium – 33 mg Iron – 1 mg Magnesium – 14 mg Phosphorus – 30 mg Potassium – 247 mg Sodium – 8 mg Omega 3 fatty acids – 113 mg Omega 6 fatty acids – 47 mg |
Medjool Dates – .25 grams (1-2 dates pitted) Calories – 66 Carb – 18 g Fiber – 1.6 g Sugar – 16 g Fat – .3 g Protein – .4 g Vit A – 35.8 iu Vit K – .6 mcg Calcium – 15.4 mg Iron – .2 mg Magnesium – 13 mg Phosphorus – 14.9 mg Potassium – 167 mg Sodium – .2 mg |
I think this is the way our bodies were biologically designed to eat. Perhaps it’s not for everyone – but if you are a raw foodist that is having difficulty sticking to raw because of cooked food cravings – try low fat raw vegan, read the book. You will see that just eating more fruit obliterates the cooked food craving. And if you are eating 811 and still craving – you aren’t eating enough fruit, get those calories in! When you’re used to always trying to eat low cal, 2000 plus calories a day is hard to wrap your head around.
With all the calories you need to increase your activity – but the cool thing is…you are so full of energy that you just get up and move! You’re body wants to move. And have a total blast when you are consuming so much fruit, people are going to notice. When they see that and say the typical “where do you get your protein?” You can be straight and say “from fruits and vegetables.” Or you can have fun with them and say “How much protein do we need?” They never know. Never once has someone who has asked me that ever has an answer. There is 4 grams of protein in that green smoothie – and that’s just one meal or a snack. Well, the issue of protein is one for another post another time.
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