Supplements for Peak Health & Fitness

By Michael Lloyd-Billington, Personal Trainer & Yoga Instructor

While proper diet and training are clearly the two greatest contributors to health and performance, numerous supplements and herbs have been shown to be strong additions to a complete wellness program. Please note that the following represents the research and experience of the author and should not be construed as medical advice or guidelines for the treatment of any specific health condition. If any of the following supplements sound as if they might support you in your current health goals, I’d encourage you to research them, both on line and in print….

General Health & Immune Function:

Astragalus

Reishi/Cordyceps

Aloe

Green Drinks

There are numerous products that have been shown to support over-all wellness and healthy immune response. Two with the most established record are astragalus and medicinal mushrooms such as reishi and cordyceps. These are generally considered to be “tonic herbs” -- that is, herbs that have been shown to be safe and effective even for long-term consumption. There are numerous products on the market that include a blend of these, along with other adaptogens such as ginseng, rhodiola, etc. (see below). Along with astragalus and mushrooms, a key support to general immune function is aloe. Aloe contains unique polysaccharides that have been proven to support not only digestive health but also general full-body wellness. Interestingly, aloe has also been proven to enhance the body’s assimilation of other therapeutic herbs. Another excellent supplement for over-all health is the growing line of green drinks that generally include a blend of wheatgrass, barley grass, green vegetables such as spinach and kale, and algae and sea vegetables such as spirulina and chlorella. These are profoundly alkalinizing to the body, greatly supporting performance and recovery. Some products even include immune factors such as those listed above as well as adaptogens and anti-oxidants. I personally rotate through several such products, including Tonic Alchemy from Dragon Herbs and Michael’s Super Defense Food.

Recovery/Sports Performance:

L-Glutamine

Creatine Monohydrate

Antioxidants (NAC, Alpha-Lipoic Acid, Quercitin, Red Drinks, etc.)

Anti-inflammatory Agents (Ginger, Turmeric, Rosemary, etc.)

Metabolic Support (Green Tea, Co-Q10)

While there is no such thing as a “silver bullet” when it comes to performance supplementation, there are definitely a few with established records for speeding recovery and enhancing strength and stamina. Two of the most proven are l-glutamine and creatine monohydrate. L-glutamine dramatically enhances muscle repair and promotes the release of HGH. Creatine monohydrate has been shown to enhance contractile intensity, improving speed and strength performance and increasing work capacity. Further support for athletes can be found in anti-oxidant supplementation. Many have experienced good results from quercitin supplementation, while green tea serves both for free radical protection and also greater fat metabolism. Other anti-oxidants, such as n-acetyl-cystine, alpha-lipoic acid, and acetly-l-carnitine, can also protect against the free-radical damage of intense exercise and promote health and recovery. Along with the green drinks mentioned above, there are a growing line of red drinks which include high antioxidant fruits such as mangosteen, acai, noni, goji berries, etc. Of course, some of the best sources of anti-oxidants and anti-inflammatory compounds are spices, such as cayenne, cumin, turmeric, ginger, cinnamon, and clove. Simply adding these more liberally to salads, smoothies, and other dishes can greatly enhance performance and recovery, or you can take a standardized extract, such as New Chapter’s Zyflamend. Finally, as mentioned above, the alkalinizing properties of green drinks can help promote both better muscular function and quicker recuperation from the acidic impact of strenuous activity….

Stress-Management:

Adaptogens (Ginseng, Ashwaganda, Rhodiola, Maca, etc.)

5-HTP (serotonin precursor)

Of course, physical activity, like life itself, causes stress for the body. Obviously, while that stress is generally healthy, performance and quality of life both can benefit from the “mindful management” of that stress. Recent research has shown that a body of medicinal plants known as adaptogens can significantly support the body in handling stress -- both physical and emotional -- in a healthy, constructive fashion. While ginseng is perhaps the best known, growing research has focused on other medicinal staples from around the world, including ashwaganda, tulsi (both from India), rhodiola (Russia), and maca (South- and Central America). Many athletes rotate through these, offering their bodies consistent support while avoiding adaptive plateaus. By including these in your daily regimen you can reduce the strain placed on your body both by your exercise program and by life in general, thus significantly improving growth and recovery. An alternative approach is to support the body’s natural chemistry of relaxation by including a serotonin precursor such as 5-HTP. Healthy levels of 5-HTP, particularly at night, can support the body’s regular cycle of rest and recuperation….

Cleansing/Detoxification:

Milk Thistle

Dandelion

Red Clover

Triphala

Aloe

Probiotics

Fiber Blend

In the past twenty years, more and more seekers of health and fitness have incorporated periodic cleansing into their lifestyles, and numerous excellent herbal products have been developed to assist the body in its regular cycle of detoxification. Combined with a diet high in raw fruits and vegetables which naturally ease digestion and allow the body more energy for cleansing and elimination of stored toxins, such proven staples of the western herbal tradition as milk thistle, dandelion root, and red clover, or eastern counterparts such as triphala, can help restore healthy metabolic function and enhance immune function. Of course, there are numerous packaged cleanses that offer balanced combinations of supportive herbs and nutrients. One I’ve experienced good results with and recommend to clients is RenewLife’s CleanseSmart. Aloe, which we’ve already mentioned for its general health properties, is also an excellent catalyst for detoxification. Finally, any cleansing program should also include mindfulness about probiotic balance as well as healthy fiber content in the diet. Raw, unpasteurized fermented foods, such as kim chee, sauerkraut, and kombucha, all are great additions during detoxification, while a balanced fiber product such as Jarrow’s Gentle Fibers can help assure a balance of soluble and insoluble fiber, essential to a healthy digestive tract….

One Month Transformation Support Program

The following constitutes what I consider to be an exceptional 30-day program for accelerated transformation and peak fitness. While other elements could definitely be added, I think it represents an excellent foundation for over-all health and performance. The entire program is not inexpensive, but for anyone seeking dramatic health and fitness results in the least amount of time, I believe the products listed below are some of the best available and will strongly compliment a balanced fitness and nutritional program. Together, these components will speed positive changes in body composition, aid workout intensity, and support exceptional over-all wellness and vitality. Obviously, it reflects my own research and experience and should only be taken as a template. If any elements of the program appeals to you, I encourage you to research them and make sure they fit your body and current health situation….

Dragon Herbs’ Tonic Alchemy (green drink, immune support, adaptogens)(mid-day)

RenewLife CleanseSmart (detoxification)(am and pm, per instructions)

Miracle Reds (antioxidants, immune support)(morning, mixed with breakfast smoothie)

New Chapter Zyflamend (anti-inflammatory, antioxidant)(with supper)

Jarrow 5:1 Green Tea Extract (metabolic support, fat loss)(30 minutes before workout)

Jarrow Gentle Fibers (detoxification, immune support)(mid-day, between meals and separate from other supplementation)

600 mg NAC (antioxidant)(am)

100 mg Alpha-Lipoic Acid (antioxidant, fat metabolism, liver health)(am)

500 mg Acetyl-L-Carnitine (antioxidant, metabolic support)(am)

100 mg Co-Q10 (antioxidant, metabolic support)(am)

2 g L-Glutamine (HGH release, improved recovery)(am and pm)

5 g Creatine Monohydrate (increased exercise intensity, improved recovery)(with green tea extract, 30 minutes before workout)

Again, researching each component of a health & fitness supplementation program is essential. If you’d like to learn more, two excellent resources are The Metabolic Plan, by Stephen Cherniske and Gary Null’s Ultimate Anti-Aging Program, by Gary Null.

 

Raw Foods for Peak Performance:

The Science Behind Eating Raw for Optimal Strength & Endurance

 

“But can you really get enough…?”

 

As a personal trainer and long-term raw foodist, I’ve become quite used to the question:  “But can you really get enough energy eating that way…?” or its beloved cousin, the simple assertion: “Well, I could never eat that way – I’m way too active!”  I definitely understand where these questions or beliefs come from.  Most of us naturally think that raw foods are no where near dense enough in calories or macro-nutrients like protein to sustain a busy lifestyle….

 

But the fact is, many of us have actually turned to the raw foods diet and stayed there precisely because this way of eating provides far more energy, strength, and endurance than any other dietary approach we’ve tried, including “meat-and-potatoes” eating or whole-food vegetarian.  In fact, a growing number of elite athletes have turned to raw foods because they’ve found better stamina, quicker recovery, and faster gains.  Obviously, if a top tri-athlete or ultra-marathon runner can get enough energy, you can too!  In this article, we’ll look briefly at the science behind why eating raw is the optimal way to enhance sports performance, so you can understand why this way of eating is not only adequate but in fact is the most powerful nutritional approach ever for those seeking better health and fitness….

 

A Brief Note on Approaches

 

Before discussing the science, it’s worth noting that there are as many approaches to raw nutrition as there are to cooked.  The particular approach I practice and strongly advocate is one that is high in fruit, modest but consistent in consumption of greens and vegetables, and little or no overt fats (nuts, seeds, oils, avocadoes, etc.).  The science behind this approach is very well covered in the book The 80-10-10 Diet, by Dr Doug Graham.  I highly recommend it to anyone seeking optimal health.  In turn, the biochemistry discussed in the following article is geared toward this particular approach to raw foods and would not necessarily apply to a raw diet that was high in fat or low in fruit….

 

1.      Optimal Fuel

 

For both our muscles and our brains, the primary fuel is carbohydrates.  To both act and think requires sugar, and the optimal form of sugar for fuelling our bodies comes from fruit.  Fruit offers sugar in a form that is easily digestible, readily converted to glycogen for supporting activity, and free of harmful byproducts of metabolization.  As opposed to grains and grain-products which tend to over-stimulate insulin production (that is, contain a very high glycemic load), fruits – even high-density ones like bananas – offer sugar in an ideal form which allows us to maintain healthy blood-sugar levels.  This is of course essential for health in all of us, but it is especially significant to athletes.  The hormone that is arguably most critical to repair, growth, and even immune function is Human Growth Hormone or HGH.  As athletes, we need to be especially aware of anything that can diminish HGH levels and in turn lessen our gains or prevent recovery.  Excess insulin production not only prevents fuel from making it to muscle tissues but in fact hinders the production HGH.  Fruit provides ready fuel for intense activity without sabotaging the physical growth and positive adaptation that activity is meant to generate in our bodies….

 

2.      Hydration

 

All of us know water is essential both to life in general and to peak athletic performance in particular.  Most of us also have at least a vague understanding, derived from the world of sports drinks, that for water to make it to our muscles and cells it needs to be provided along with a balance of sugars and electrolytes.  Unsurprisingly, fruits provide water with exactly this blend of supporting nutrients.  Interestingly, once again even “high-density” fruits such as bananas provide a very high level of water.  Equally significant, just as water cannot make it to muscle-tissue without these supporting nutrients, it’s also true that sugar can’t make it to our cells without water.  While cooked foods have had virtually all water driven from them in the cooking process, resulting in a supply of less-than-optimal sugars in a less-than-optimal form, raw fruit offers a perfect blend of the two, making it far more efficient and effective than even the most advanced hydration drink….

 

3.      pH Balance, Muscular Contraction, Recovery & Flexibility

 

All of us have had first-hand experience of the fact that muscular activity is acidifying to the body.  The tightness, tension, or soreness we feel after a hard workout or just a busy day in the yard is proof of this.  The body has a few ways of neutralizing this acidity.  The simple act of respiration, coupled with the body’s natural channels of detoxification, will gradually eliminate it and return us to a state ready for activity.

 

But unfortunately, activity isn’t the only thing that is acidifying to our bodies.  Along with physical stress, emotional stress is also highly acidifying.  On top of that, virtually all staples of a standard cooked diet are also acidifying, including meat, eggs, fish, grains, and legumes … which means even vegetarian and vegan athletes tend to consume diets that hamper their recovery and perpetuate a state of acidity that is harmful to over-all health.

 

When our systems are acidic, our capacity to flush acid build-up from our muscles is increasingly hampered.  This ultimately reduces not only peak contraction (i.e., maximal strength and speed) but also our ability to sustain activity.  It also reduces flexibility, increases the likelihood of muscle spasms and cramps, and even increases the chances of injury due to poor form….

 

By contrast, raw fruits are alkalinizing to our bodies, neutralizing the acid byproducts of activity and stress.  And vegetables and greens are exceptionally alkalinizing.  In other words, a diet rich in raw fruits and vegetables not only promotes general health but also speeds recovery and even provides a buffer of minerals and other macro-nutrients that reduces acid build-up during activity, greatly increasing our stamina, strength, performance, and even decreasing our likelihood of injury….

 

4.      Vitamins, Antioxidants & Phytonutrients

 

Of course the benefits of raw foods for athletes don’t stop there.  Along with acidity, one of the natural results of intense activity is the production of free radicals.  Unfortunately, cooking has been proven to greatly reduce or even eliminate the antioxidants in our foods that could neutralize these free radicals.  In fact, many forms of cooking even generate free radicals in certain foods. 

 

By contrast, raw fruits and vegetables are of course some of the richest sources of vitamins, antioxidants, and phytonutrients on the planet.  This means a diet rich in fruits and vegetables not only speeds recovery of all the muscles in the body, including the heart, but also protects them from the natural damage of activity while supporting over-all health….

 

5.      Balanced Potassium & Sodium

 

As athletes, we also know the proper balance of sodium and potassium is essential to both strength and endurance.  All fruits are abundant sources of potassium in a form that is 100% useable by the body, while all vegetables are also excellent sources of sodium, again in optimal form.  When we consume a healthy blend of the two, we support the body in maintaining the balance necessary for cell-membrane permeability, which ultimately is essential not only for nutrient delivery to each cell but also for the transport of metabolic waste from the cell.  In other words, a diet rich in fruits and vegetables helps support utmost efficiency both of fuel delivery and of the removal of the byproducts of activity, again supporting both better activity and quicker recovery….

 

6.      Digestion & Elimination

 

This might seem like a minor issue to non-athletes, but those of us who participate in strenuous events know what it’s like to have a belly full of sub-optimal food.  As athletes, we know speed of digestion and over-all “digestive comfort” are both essential for peak performance.  We long for fuel that is readily available to our muscles and can be consumed without discomfort or distress.  Raw fruit offers fast, efficient, lasting energy that is easily digestible and that is easy both on our stomachs and the rest of our digestive systems.  Again, by contrast to cooked food that has been stripped of its water and enzymes and is either lacking in fiber (meat and dairy) or made up of fiber that is challenging to the body (the insoluble fibers in grains and legumes), raw fruits and vegetables come complete with enzymes for digestion, water for metabolization, and healthy, soluble fibers for ease of elimination.  In short, raw fruits and vegetables offer perfect, efficient fuel for every aspect of exceptional performance….

 

7.      “But Can You Really Get Enough…?”

 

Of course, in spite of all these amazing advantages, there are still those likely to remain reluctant, again, asking: “But can you really get enough calories?” and, of course: “Can you really get enough protein?”  While there’s actually enough science to answer each of these questions with an article of its own, for current purposes we’ll try to keep the response brief….

 

As far as the first question, all the previous entries should make it clear that raw fruits and vegetables provide fuel that is far more efficient and effective than cooked foods.  If I’m consuming, say, 3000 kcal of cooked food that is dehydrated, stripped of enzymes, imbalanced in vitamin and mineral content, hard to digest and metabolize, and provides fuel in a form that disrupts insulin and other hormonal function, how much energy do you think I’m really getting from it?  How much of that 3000 kcal is actually going to the simple processing of that food?  We know the body can expend up to 50% of its over-all energy on digestion and elimination.  How much less energy would it take to do that if those foods were raw and had optimal sugars, optimal water, optimal enzymes and electrolytes and fiber?  Doesn’t it in fact seem likely that, say, 2000 kcal of raw foods could actually end up providing more useable energy than 3000 kcal of cooked?  And, if triathletes and ultra-runners and marathon cross-country cyclists (and yoga teachers/personal trainers J!) assured you they had even more energy with this way of eating, would you really pass up the chance to see for yourself just because many conventional cooked-food nutritionists (most of whom, by the way, couldn’t run an ultra if their lives depended upon it) might challenge them?

 

The “protein issue” is actually even far less of a genuine concern.  Most people – even athletes and nutritionists – don’t realize that even fruit contains complete protein.  In fact, on average, a diet of fruit alone actually meets or exceeds the percentage of protein recommended for daily consumption by both the World Health Organization and every single nation on the planet, with the exception of the US.  And vegetables, on average, exceed that daily recommendation by a factor of four.  The fact is, if you’re eating a decent variety of fruits and vegetables, you’re getting far more protein daily than even the USRDA.  When you take into consideration the fact that protein is fully bio-available, that it comes with the necessary enzymes for its digestions and micro-nutrients for its processing and metabolism, and that it comes in a form that supports optimal cell permeability throughout the body, you are in fact arguably getting far more useable protein than an athlete who is putting protein shakes that have been denatured and processed into a body that is congested and inefficient due to years of suboptimal eating….

 

So, if you’re an athlete looking for ideal fuel for strength, for endurance, and for quicker recovery, or just a “normal” person who dreams of (far) better than average health, give the raw foods diet a try.  You may like so many of us find exactly what you’ve been seeking for unprecedented performance….

 

Lighten Up for Spring:

Cleanse and Revitalize with the New Season

(Fort Collins Food Co-op Newsletter, Spring 2008)

 

Detoxification is, of course, a constant part of our lives.  Virtually all the major organs play a role in removing the natural bi-products of digestion, muscular activity, and the building up and breaking down of cells.  Ideally, since this is a regular part of life, we’d want to support it on a regular basis.  But our lives tend to have cycles, like everything in this world.  Fortunately, we can use those cycles as opportunities to work on healthier balance in our own lives, and a spring cleanse is a perfect example….

 

Simple Cleansing

 

There are many ways we can support our bodies in removing toxins.  Recently, many elaborate and expensive cleansing products have entered the market, some with genuine merit, but you don’t need to invest huge amounts of labor or money in order to experience considerable benefits.

 

The easiest and most powerful way to begin is by looking at what we put into our bodies.  Simply reducing the “unhealthy input” can allow our systems to focus their energies on the toxins we already have.  We can start by letting go of the substances that are most challenging to our bodies and progress gradually, moving as far as is comfortable.  The key is a small change we can keep up for a week or two has a much greater impact than an extreme change we can only manage for a day.

 

Below are four, primary stages of dietary purification.  As you’re reading, consider where your normal diet falls and begin with the next stage, trying it for at least a week.  At that point, you can try a week at the following stage, or you can simply extend the time in the current one.  Listen to your body, be gentle, and progress as far or as long as is comfortable for you….

 

Stage One: “Letting Go, Part 1”

 

Stage One involves letting go of the most taxing substances for our bodies.  If any play a significant role in your life, this stage alone may be sufficiently challenging.  Know that the harder it is (i.e., the more dependent we are on these substances), the more benefit you’re getting from any time you spend in this stage.

 

For Stage One, set a period during which you will let go of…

 

• Alcohol
• Caffeine
• Fried foods, hydrogenated oils, and trans fats
• Refined sugars
• High-sodium foods

 

Again, for some just a week or two here is plenty challenging and an excellent step….

 

Stage Two:  “Letting Go, Part 2”

 

The next stage would be to let go of some foods that, while not necessarily unhealthy, tend to be a little hard to digest and so can slow cleansing.  A short break from them can greatly speed detoxification, even if we decide to return to some or all after the cleanse.  Again, set a period during which you’ll continue the above, as well as eliminating:

 

• Meat (beef, pork, and poultry, keeping fish consumption moderate)
• Dairy
• Eggs
• Refined Starches

 Obviously, Stage Two represents a very “clean” diet.  Even a few weeks can be extremely healing.  If you’re comfortable here and would like to progress, the next stage would be:

 

Stage Three: Optimal (Cooked Food) Cleansing Diet

 

• Eliminate starches, incl. grains, grain-products (bread, pasta, etc.), and potatoes
• Eliminate processed fats (including oils) and keep healthy fats (seeds, nuts, avocadoes) to a minimum
• Eliminate fish and legumes or consume in moderation
• Increase fresh fruit and salads, steamed greens and vegetables, and baked squash

 Stage Four: Optimal (Raw) Cleansing Diet

 

The next step would be a period on an all-raw diet.  As you probably know, many of us advocate this as regular way of eating, whether for healing or simply for optimal vitality.  Of course, for most it represents a fairly “extreme” shift in lifestyle, but as an occasional cleansing diet it can be simple and, again, incredibly powerful…

 

• Eat predominately fresh fruit, ideally one type at a time
• Eat at least one large salad each day
• Eat frequently throughout the day – small meals whenever hungry
• Minimize seeds and nuts as well as dried fruit

 Know that eating raw is not nearly as complex as most people think.  The most important factors are eating regularly throughout the day and eating plenty of fruit.  Preparing apples and pears and peeled oranges for work can make this much easier.  Most do well with a diet of 70-85% fruit with the rest being vegetables and greens.  Again, you’ll want to keep the nuts and seeds to a minimum.  People tend to think they need the “extra calories” or protein, but even healthy fats can slow detoxification and keep the body from utilizing the sugars in fruits (which are actually our optimal fuel).  If you worry about having enough “energy,” I can assure you: I am a personal trainer and extremely active and have more energy after 12 years on this diet than with any other approach I’ve tried (including a childhood filled with meat and dairy…).

 

Supporting Practices

 

Of course, there are further stages, including juice cleansing and fasting, but for most Stage Three or Four will actually give better results, again largely because they’re easier to maintain.  If you have reasons for exploring further, I’d encourage you to work with an experienced guide who can help you build an approach that’s right for your body and circumstances.  That much said, there are several supporting practices we can use to make cleansing more comfortable and effective….

 

Herbal Support

 

As mentioned before, there are numerous “cleansing supplements” available.  Some are quite elaborate and costly, but many are simple and proven.  It’s worth noting that healing traditions across the globe have identified certain herbs as powerful synergists to detoxification.  Even simple teas or tinctures can assist the primary organs during a cleanse.  A knowledgeable sales person at your health food store will be able to guide you to effective options or, again, consider speaking with an experienced guide….

 

Yoga

 

Even a simple yoga practice can also be a tremendous support.  Yoga enhances lymphatic flow, improves digestion and elimination, promotes healthy liver function, and even improves breathing, which we’ll see is another key to detoxification.  As little as 10 minutes a day of basic poses can offer exceptional benefits.  If the thought of a class intimidates you, there are many gentle classes out there, as well as basic dvds.  Or consider working privately with a teacher – a qualified instructor can help you build a simple practice that will fit your body.

 

Breath-Work

 

Most of us don’t know the lungs eliminate more waste than any other organ.  Learning to breathe fully can greatly assist detoxification.  This is one reason yoga includes a body of practices known as pranayama.  Studies prove even 10 minutes of deep breathing can measurably impact respiration for the next 24 hours.  A daily session of simple belly-breathing can help your body let go of toxins while building energy and relieving stress.  Again, if you’re interested in learning further techniques, a qualified yoga instructor can show you how to enhance those benefits.

 

Putting it All Together

 

Of course, there are many other practices that can support cleansing, but, again, the best approach is usually to start simple.  Focus on changes you feel you can stick with and allow yourself to add things gradually as you feel “well-established.”  By taking slow but steady steps you can support your body in “shaking off the winter” and welcome spring with energy and enthusiasm….

 

Raw Foods for Energy & Health

(Health Central News, Spring 2008)

 

From health-advocates to actors to elite athletes, more and more people continue to be drawn to the raw foods diet. What is it that attracts people from all walks of life, and how can such a simple way of eating bring such benefits? In this article we’ll take a look at what raw foods can offer you as well as the science behind it.

 

To begin, raw food enthusiasts universally report much better energy and greatly enhanced immune function. They also experience better mood, improved mental clarity, deeper sleep, and the need for far less of it. On top of all this, an increasing number of athletes have turned to raw foods for better performance, enhanced endurance, and quicker recovery. In fact, even top triathletes and ultra-marathon runners have “gone raw.” If you have doubts that raw foods could give you the energy you need, consider the fact that elite runners competing in 100-mile races have chosen this as the most effective diet they’ve encountered.

 

If these results seem too good to be true, there’s science to back them up. To begin, we know raw fruits and vegetables are the richest sources of vitamins, minerals, and antioxidants on the planet. They’re high in fiber and low in fat while still providing the EFAs essential to good health. They’re also exceptional sources of phyto-nutrients, powerful health agents modern science is only beginning to fully appreciate. And raw foods are rich in enzymes, the catalysts that allow our bodies to metabolize food with a minimum of effort. Studies suggest without enzymes, it can actually take our bodies almost as much energy to digest cooked food as we gain from consuming it. By contrast, raw fruits and vegetables contain exactly the enzymes needed for their assimilation, allowing our bodies to derive 100% of the benefits with virtually no work.

 

Beyond this, of course fruits and vegetables are rich in the healthy sugars that fuel our muscles and brains. Importantly, these sugars are in a form that’s optimal for our bodies, as opposed to processed sugars and grains that cause havoc with blood-sugar levels. Fruits and vegetables offer readily available fuel without taxing our insulin and adrenal systems. In fact, the American Diabetes Association encourages diabetics to consume more fruit, assuring that their healthy sugars and nutrients make them not just safe but highly beneficial. Similarly, raw vegetables are rich sources of the minerals essential to life and offer them in a form readily assimilated by the body. This high mineral content also helps maintain healthy pH levels in blood and tissue, improving endurance and speeding recovery – again explaining why athletes thrive on this way of eating.

 

Finally, contrary to what most people think, fruits and vegetables contain more than enough protein for an active body. In fact, on average, even fruit has a protein level that exceeds the RDA established by the World Health Organization, with vegetables averaging more than 6 times the RDA. Many of us have lived (and thrived) on this diet for 10 years or more and have far more energy and strength now then we ever had on cooked foods….

 

So, with all these benefits and science to back them, you can see why so many are exploring this way of eating. But you may still be thinking: “It’s got to be complex.” The fact is, it can actually be incredibly easy. First, any amount of raw food can enhance your health. Even just starting each meal with a piece of fruit or a salad can have a dramatic influence. Or you can choose a meal and replace it with raw foods – a banana-berry smoothie for breakfast or veggie platter for lunch. Either approach will allow you to experience real benefits, and probably make you want to try even more. Second, remember raw foods are far richer in nutrients than you may think. If you doubt you can “manage” on just a bunch of bananas for lunch, try it for a week and I guarantee you’ll be reconsidering. Again, if you’re afraid you can’t get enough protein or other nutrients, remember those ultra-runners and triathletes! So give it a try: you’ve got health and vitality to gain and nothing to lose but your microwave…