The 4 Principles of a Healthy Raw Diet

How to End Your Confusion and Go Raw Today!

by Swayze Foster www.fitonraw.com

The 4 Principles of a Healthy Raw Diet

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Except for personal use, no part of this publication may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author. None of the recommendations or information contained in this publication should be considered medical or health advice. The publisher and distributors of this special report recommend that you consult a physician before making any dietary change or before implementing a new exercise program. While every attempt has been made to verify the information provided in this special report, neither the author nor her affiliates/partners assume any responsibility for errors, inaccuracies or omissions. The responsibility for any consequences resulting from any suggestion or procedure described hereafter does not lie with the author, publisher or distributors of this book. Feel free to print this book and share it freely.

Copyright © 2009 Fit On Raw All Rights Reserved. Published by: Fit On Raw P.O. Box 38122 Germantown, TN 38183-0122 www.fitonraw.com

© Fit On Raw 2009, All Rights Reserved

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one 11-year-old Border collie and three adult domestic tabby cats. Swayzeʼs love of animals convinced her to start her own successful pet sitting business.” she stumbled upon the raw food diet in late 2007. After over 2 years of struggling with anemia. Swayzeʼs formal studies include a focus on philosophy and anthropology at the University of Memphis. She currently has four beautiful raw-fed pets of her own.fitonraw. restless leg syndrome. All Rights Reserved Page 3 .The 4 Principles of a Healthy Raw Diet About the Author Swayze Foster Swayzeʼs interest in diet and fitness began early on in an attempt to release excess weight.com © Fit On Raw 2009. In May 2007. and “those last 10 pounds. high-fruit raw vegan diet ever since. as well as lots of practical information on going raw and being fit. go to: www. Swayze has been actively living and avidly promoting a low-fat. To receive Swayze’s raw health and fitness newsletter Peachy Keen Ezine.

BE-ALL PUTTING IT ALL TOGETHER 19 20 7 DAY MEAL PLAN COUNTING CALORIES CONCLUSION 20 23 24 © Fit On Raw 2009. All Rights Reserved Page 4 .The 4 Principles of a Healthy Raw Diet Table of Contents FEELING CONFUSED? 5 WHY RAW? BENEFITS OF RAW #1:EAT ENOUGH CALORIES 5 6 8 THE TRUTH ABOUT FRUIT BENEFITS OF FRUIT HOW MUCH FRUIT? #2:LIMIT FAT CONSUMPTION 8 9 11 13 MACRONUTRIENTS DEMYSTIFIED THE PROBLEM WITH TOO MUCH FAT HOW MUCH FAT? #3:DON’T NEGLECT YOUR GREENS 13 14 15 17 FRUIT FIRST. GREENS SECOND HOW MUCH GREENS? #4:TAKE A WELL-ROUNDED APPROACH 17 18 19 DIET IS NOT THE END-ALL.

I found myself on the right raw path fairly quickly and I have been following it ever since. it probably means that you are brand new to the raw food diet. it seemed that no one else in the raw food movement did either! There are so many raw philosophies and “gurus” out there that it can be overwhelming for any beginner. Not only did I have no clue as to what exactly to eat. Here are just a few ways in which raw foods excel: © Fit On Raw 2009. I remember when I first heard about a raw food diet. there is a huge difference between cooked and raw foods. we are not all tree-huggers…but we are a bit crazy! . Luckily. Perhaps you encountered it somewhere on the web or heard about it from a friend.) On a more serious note. Regardless. After reading The 4 Principles of a Healthy Raw Diet. you might be a little confused about exactly how to get started. I’m sure you are very excited and can’t wait to get started! With that said.The 4 Principles of a Healthy Raw Diet Feeling Confused? If you are reading this special report. Okay maybe really confused! That’s completely understandable. Why Raw? Why go raw in the first place? Is there really a difference between foods that are cooked and foods that are raw? Aren’t raw foodists just a bunch of crazy tree-huggers? No. All Rights Reserved Page 5 . you will be armed with the tools you need for raw success! But first. let’s look at the basics.

Also. you can eat a very large amount of food and you will still lose weight! Okay.The 4 Principles of a Healthy Raw Diet Raw food is more nutritious –.A pound of bananas contains only 400 calories with 3% fat. Just look at the difference before and after a pound of spinach is cooked! This water is necessary for both hydration of the body and assimilation of many important nutrients by the body. 64% of which is fat! And that’s with the excess fat trimmed off. Raw food is much more satisfying – Because raw foods retain their water and fiber. All Rights Reserved Page 6 . they are higher in volume. Compare that to the same amount of broiled steak and you get a whopping 1251 calories. On a healthy raw vegan diet. cooking carbohydrates results in carmelization of the sugars and heated fats quickly become rancid. But what about the effects of eating this way? What benefits can you expect from a raw food diet? Benefits of Raw Here are just some of the awesome results you can experience on a healthy raw vegan diet: Improved digestion Permanent weight loss Increased energy Better sleep © Fit On Raw 2009. removes much of the water from the food. The human body cannot dissolve these unnatural bonds and so the food becomes useless to the body. Raw food contains fewer calories per bite --. so raw foods are inarguably better for us. For example. not to mention toxic. whether you steam or fry it. Raw food is not altered — Cooking food completely changes the chemical makeup of the food. heating proteins fuses the basic amino acid chains together in a process called denaturing.Cooking food.

soft skin Healthy teeth and gums Mental clarity And so much more! So what are you waiting for? Let’s get started! :) © Fit On Raw 2009. All Rights Reserved Page 7 .The 4 Principles of a Healthy Raw Diet Great hair Smooth.

peaches. To meet your caloric needs. unwelcome weight loss and overall fatigue. fruit is not an issue. most people are pretty open-minded. Without sufficient calories. and oranges! As a result. This means good things for you. you get to eat substantially more calories on a raw diet than you do on a cooked diet. Believe it or not. the average raw foodist has a problem with the calorie concept. such as severe cravings. Remember the comparison I made between a pound of bananas and a pound of steak? The steak contained over half the amount of calories as the bananas. I say that you get to eat more calories because I see this as a plus rather than a minus. All Rights Reserved Page 8 . many raw foodists do not eat enough fruit. Some raw food leaders even advocate severely limiting or even eliminating nutritious sweet fruits such as bananas. there is a simple explanation for why the average raw foodist does not eat enough. While it might seem rather strange to eat a lot of fruit. It is usually the © Fit On Raw 2009. binges. With that said. we will not receive adequate fuel or nutrition.The 4 Principles of a Healthy Raw Diet #1:Eat Enough Calories The calories we eat on a day-to-day basis provide the fuel our bodies need to function. Unlike most Americans. The Truth about Fruit There are several myths circulating within the raw food movement regarding fruit. many raw foodists do not eat enough calories! This has all sorts of consequences. We have all heard since childhood the importance of eating your fruits and veggies. mangoes. I’m sure you do too! How many diet programs have you been on that have insisted on calorie restriction? Personally. I find that for most people on cooked food diets. I’ve been on far too many to count.

and candy offer no nutritional value whatsoever. In fact. It is not fruit that causes these disorders. All Rights Reserved Page 9 . these foods do a lot of harm to our bodies. Fruit is the cause of sugar metabolic disorders --.The 4 Principles of a Healthy Raw Diet raw foodist that regularly shuns fruit. To get to the bottom of this misguided fear. believe that disorders such as diabetes and Candida are directly related to fruit consumption. The simple sugars glucose and fructose found in fruit provide easy-to-access fuel for our bodies in their natural states. However. Simple carbohydrates do not provide adequate nutrition --. Even dense fruits like bananas © Fit On Raw 2009. Fruit is easy to digest --. The body does not have to do any extra work. There is no question that processed junk foods like sugary cereals. Too much fat in the bloodstream blocks insulin from the pancreas from reaching the sugar. donuts.Fruit is very easy to digest because the sugars in fruit are already in their simplest forms. it gets easier with time. The pancreas becomes fatigued from producing extra insulin and the blood-sugar level becomes elevated because the sugar cannot be transported out of the blood by the insulin. raw fruit is not part of this category. let’s take a look at the most common fruit myths. eating a large fruit meal is extremely enjoyable…and completely guilt free! Benefits of Fruit Now that we’ve discussed some of the “problems” with fruit. It literally takes minutes for the body to digest a simple meal of fruit! Fruit is water rich --.Fruit is full of water.Many people. really? While it may be hard at first to eat an entire meal of fruit. I want to talk a little bit about the benefits of fruit. not just raw foodists.The fallacy here simply lies in equating sugar with refined sugar. but an excess of fat.Oh. You simply can’t eat a meal of fruit --. In fact.

Fiber is necessary for digestion. Unlike the fiber in complex carbohydrates. © Fit On Raw 2009. This leads to easy digestion and satiation.Everyone loves fruit! No one can resist the beautiful colors and aromas of fruit. not to mention comfortable elimination. For example. It’s the big “to-do” right now. fruits are high in vitamin C. I bet you have noticed that whenever a fresh fruit tray is offered at family or friendly gatherings. All Rights Reserved Page 10 . people flock to it. satiation. This means that it is easy-todigest and does not harm the soft walls of our digestive tracts. :) Fruit is packed with vitamins and nutrients --.Fruit in its whole state provides lots of fiber. we do not produce this vitamin like carnivores.The various vitamins and nutrients in fruits are necessary for adequate nutrition. the fiber in fruit is water-soluble. Fruit is full of fiber --.The 4 Principles of a Healthy Raw Diet contain much more water than any cooked food. an essential vitamin for human health. I’m sure you have heard of the connection between fruits like grapes and pomegranates and the antioxidants they contain. Just about everyday a new scientific study is produced linking the consumption of fruits to healthy living. Fruit is appealing to everyone --. and elimination.

One medium banana has about 100 calories. Let’s return to the banana. To eat 2000 calories. This means you will get to eat a substantial amount of fruit to meet your caloric needs. 80-90% of your daily consumption should come from sweet fruit. This actually closely mimics the dietary habits of our closest primate relatives. little tears in our intestines! Plus. You should eat as much as you care for until you are full and this fullness should last until your next meal time (about 3-5 hours). in this easy-to-digest form. If you find yourself hungry an hour after a meal. All Rights Reserved Page 11 .The 4 Principles of a Healthy Raw Diet What about complex carbs? You might be wondering why I have not mentioned complex carbohydrates like potatoes and grains. That’s because we lack a little pocket in our throat called a In addition. you would get to eat 20 bananas. “crop” that removes the tough outer shell from the grain. For those of you who need direct guidelines. who would want to eat a raw. © Fit On Raw 2009. starchy sweet potato or a handful of flavorless grains anyway? grains contain insoluble fiber. which is very tough and can actually leave How Much Fruit? The amount of fruit actually required in the diet will vary from person to person. Humans do not have the ability to fully digest grains like some birds do. “Complex carbohydrate” means Fruit is already that the starch in these foods must be converted into sugar before it can be properly absorbed and assimilated by the body. you did not eat enough fruit.

nuts and seeds. If you want nature to be your guide. burgers. but I don’t think nature provided us with a pizza tree or a burger bush. insects.The 4 Principles of a Healthy Raw Diet Again. even the gorilla prefers fruit over greens. bark. but then they create complicated “mock” pizzas and “raw” Correct me if I’m wrong. Take a lesson from your primate cousins I find it interesting that many people like to pick and choose what they want to take from nature. who does not have access to When given the choice. I say get to eat because it really is a pleasure to be able to eat as much as you want. etc. you will be getting the best nutrition and fueling your body right. These intriguing creatures are frugivorous. look to your closely related primate friend the bonobo chimpanzee. All Rights Reserved Page 12 . All of the other great apes eat a high-fruit diet as well. For instance. By eating a diet comprised of mostly fruit. vegetable matter. adequate fruit. people eat raw because it’s natural. this is only 1% or less of their diet. © Fit On Raw 2009. exception is the mountainous gorilla. eating a diet of primarily fruit with small amounts of While they do partake in animal The only consumption on occasion.

this is unfounded. one ounce of pecans is only 5% protein. You guessed it. and avocados.The 4 Principles of a Healthy Raw Diet #2:Limit Fat Consumption I’m sure many of you know the importance of limiting how much fat you eat. We already established that the average raw foodist does not eat enough simple carbohydrates. That’s the one thing that almost every diet program has in common! A new study is produced almost everyday pointing to the consequences of too much fat. that means only 320 calories come from protein. the raw foodists. However. That only leaves us with fat. but 87% fat! Did you know that the average American consumes only 16% of his or her calories from protein? On a diet of 2000 calories. Macronutrients Demystified There are three macronutrients that provide our bodies with the calories we need: carbohydrates. For instance. These are the foods that provide the calories in most raw diets. oils. © Fit On Raw 2009. Many supposedly high-protein foods are actually high-fat foods. Let me explain. there is one group of eaters who like to scoff at these facts about fat. seeds. in the form of nuts. The average raw foodist eats 65% of his or her calories from fat! That’s more than the average American. and fat. The results cannot be ignored. All Rights Reserved Page 13 . While it is thought that protein provides a lot of calories. This actually makes perfect sense. protein.

nuts. all foods contain protein. that growing children need the most protein of all.As discussed in Principle #1. Once fats are cooked. the more rancid they become and the more dangerous carcinogens they produce. There is so much misinformation out there. This is perfectly understandable. Actually. Excess fat interferes with sugar metabolism --. Cooked fatty foods have had the majority of the water removed and many necessary micronutrients along with that water. you can eat as much avocado. and seeds as you want as long as they are raw. All Rights Reserved Page 14 . © Fit On Raw 2009. right? human milk contains only 5-6% protein. along with moderate amounts of vegetables and limited nuts and seeds. too much fat in any form produces a host of problems for the consumer. The Problem With Too Much Fat Many raw foodists will argue that raw fats are much healthier than cooked fats and do not result in such problems as heart disease and atherosclerosis. Fruit on its own will provide The best way to get your you with 3-6% of your calories from protein. Still not convinced? What about a human child? One would think However. In essence. even within the raw movement It can be hard to sift through it all and uncover the truth.The 4 Principles of a Healthy Raw Diet How much protein do we actually need? People are really confused when it comes to the amount of protein the human body actually needs. protein is to eat a healthy raw vegan diet predominated by fruit. they quickly go rancid and produce harmful carcinogens. And let’s not forget all the nutrients that are destroyed by the heat alone. itself. Yes. However. it’s true that raw fats are much better than cooked fats. The more oxygen that these foods come into contact with.

but remember that you will also be eating a great deal of delicious sweet fruit. resulting in sugar metabolic disorders like Hypoglycemia and Candida. Again. This excess fat keeps insulin from reaching the sugar. arthritis. In practice. you simply need to increase your consumption of sweet fruit at meal times. prostate cancer. This amount may seem rather paltry.The 4 Principles of a Healthy Raw Diet fat takes a much longer time to digest than fruit. A low oxygenated body is a perfect environment for cancer cells to thrive.These include heart disease. breast cancer. Excess fat is linked to various conditions --. No more than 10% of your daily calories should come from fat. All Rights Reserved Page 15 . this means 1-2 ounces of nuts/seeds or half to one medium-sized avocado. Anymore than this and it means that you are not eating enough carbohydrates. and even depression. You will hardly have room for anything else! And if you feel the need to include more fatty raw food in your diet. Excess fat interferes with transportation of oxygen --. it is very easy to quantify how much fat we should eat. this is what we see with the other great apes. How Much Fat? Unlike sweet fruit. atherosclerosis.Too much fat in the bloodstream also interferes with the red blood cells’ ability to transport oxygen. © Fit On Raw 2009.

from fat. Personally. Just make sure to wait at least 30 minutes between your fruit and vegetable meal so that the fruit is fully digested before you consume any fat. I suggest eating fatty foods during your dinner meal. in which you can add some avocado. etc. The best way to do this is to begin dinner with a fruit meal and then continue with a vegetable salad. have gone weeks without eating any fatty foods. soup. I You will not become deficient in essential fatty acids because these can be found in sweet On just fruit alone.The 4 Principles of a Healthy Raw Diet When to consume fatty foods Because fat digests so slowly compared to fruit. You also do not have to eat fatty foods everyday. you will experience complications in your digestion. 3-5% of your calories will still come © Fit On Raw 2009. nuts or seeds. If you eat fat before a fruit meal. fruits as well. All Rights Reserved Page 16 .

One pound of romaine lettuce only provides 77 calories! And that’s quite a lot of lettuce. and sodium? Adding vegetables into your diet also adds great variety. they lack a lot of sweetness and have a higher mineral content similar to vegetables. All vegetables are not created equal Cruciferous vegetables such as broccoli and cauliflower are acceptable once in a while. but should be limited as they are a little bit harder to digest. This is one of the main reasons why sweet fruits will be your staple. effort! Non-sweet fruits. these foods are fruits. The best vegetables are tender leafy greens such as romaine and iceberg lettuce. They provide the © Fit On Raw 2009. All Rights Reserved Page 17 . Botanically. Did you know that romaine lettuce contains almost 25% protein and is a great source of iron. There are so many different types of greens and non-sweet fruits available all year round. Culinarily. calcium. Vegetables like lettuce and zucchini contain more minerals and high-quality protein than sweet fruits do.The 4 Principles of a Healthy Raw Diet #3:Don’t Neglect Your Greens Vegetable foods are an important addition in a healthy raw vegan diet. These foods are easily digested by the body and. what I like to call vegetable fruits. A good therefore. variety can be found in most supermarkets and organic is steadily You can even grow your own with very little Fruit First. are also excellent. provide for great nutrient absorption and assimilation. they do not provide much in the way of calories. Greens Second While greens and vegetable fruits are very important in a healthy raw vegan diet. becoming more available.

Many people find it hard to eat this much vegetable matter in one sitting. You can eat them in the form of a salad. While it may seem a bit difficult to eat a meal of fruit. and other leafy greens. in a green smoothie. All Rights Reserved Page 18 . An easy way to increase your vegetable consumption is to blend your greens into a smoothie with fruit. on their own. Non-sweet fruits are great too. making it much easier to increase your consumption. red leaf. they just aren’t quite as high in minerals as spinach.The 4 Principles of a Healthy Raw Diet nutrition and calories to meet your needs. you will find yourself eating pounds of fruit and enjoying it! How Much Greens? I recommend about 1-2 pounds of greens per day. If you give it your all and really make the effort. Not to mention the great combination of sweet fruit and refreshing greens! See my 7-day menu plan for examples of some awesome green smoothies. Called “green smoothies. And with good reason! Blending your greens does the chewing for you. it will not stay this way forever. :) © Fit On Raw 2009. or any way you like.” these are very popular within the raw movement.

© Fit On Raw 2009.The 4 Principles of a Healthy Raw Diet #4:Take a Well-Rounded Approach Now that you have come to understand the basics of a healthy raw food diet. It is this lack of understanding that can lead to fanaticism within many diet programs. Diet is Not the End-All. Here are a few of the lifestyle factors that have a direct influence on your wellbeing. especially the raw food movement. I would say many people disregard sleep all together. All Rights Reserved Page 19 . I want to throw in a very important concept that most people miss. but these are the factors that people tend to miss. Never forget the power of a good night’s sleep. food is not the only factor. Be-All While it is no question that what you eat on a regular basis is extremely important to your overall health. Adequate exercise Adequate rest and sleep Fresh air Sunshine Mental stimulation Healthy relationships There are many more. This is a shame because even the best efforts put towards diet and exercise can be affected for the worse without enough sleep. If I had to pick.

Eat Enough Calories — Make sure to consume enough nutrient rich sweet fruit to satisfy you. sunshine and sleep are all necessary to experience optimal health. It is based on a 2000-calorie diet.7 medium bananas (730 calories) © Fit On Raw 2009. Don’t Neglect Your Greens --. cucumber. exercise. As you will see. it is very easy to modify. Clean air. let’s tie it all together into a simple diet plan. along with non-sweet fruits like tomatoes.The 4 Principles of a Healthy Raw Diet Putting it All Together Now that we’ve gone through the 4 principles of a healthy raw diet.12 large peaches (730 calories) Lunch --. and bell pepper. Take a Well-Rounded Approach --. Limit Fat Consumption — Limit fat consumption to 1-2 ounces of nuts/seeds or one half to one medium sized avocado per day (based on a 2000-calorie diet).Eat 1-2 pounds of mineral rich greens a day. All Rights Reserved Page 20 . 7 Day Meal Plan Here is a simple 7-day meal plan that will allow you to get started today. Day 1 Breakfast --.Being healthy is more than just diet. so that you are completely satisfied between meal times. between 80-90% of your daily calories.

Smoothie of 5 mangoes. and 1-2 cups of water (670 calories) Lunch --.7 medium bananas and 5 stalks of celery (760 calories) Dinner --. 3 medium oranges.The 4 Principles of a Healthy Raw Diet Dinner --.Smoothie of 5 bananas.Course 1) large cantaloupe.Salad of 2 heads of butter lettuce. and 8 medium grapefruits (700) Day 4 Breakfast --.Salad of 2 heads of red leaf lettuce.Fruit salad of 3 medium papaya. and 5 medium oranges (480 calories) Day 2 Breakfast --. 1-2 cups of water and 10 romaine © Fit On Raw 2009. 1 pint of strawberries. Course 2) Half a pound of tomatoes.5 mangoes (670 calories) Lunch --. 1 medium red bell pepper. and 3 medium kiwi (700 calories) Lunch --. 1 medium cucumber. 4 oranges. All Rights Reserved Page 21 . half an avocado. squeeze of lime over a huge bed of greens (560 calories) Day 3 Breakfast --.2 pounds of grapes (630 calories) Dinner --.

1 pint of blueberries.2 pints of strawberries and 2 pounds of grapes (850 calories) Dinner --.Smoothie of 5 bananas. Course 2) Soup of 4 medium tomatoes and a handful of basil (330 calories) Day 5 Breakfast --.12 deglect noor dates and 6 apples (700 calories) Lunch --. All Rights Reserved Page 22 .1 pound of persimmons (580 calories) Lunch --. 1 pint of cherry tomatoes and basil to taste (560 calories) Day 7 Breakfast --. and 1 bunch of spinach (790 calories) © Fit On Raw 2009.Half of one large watermelon (680 calories) Lunch --.Salad of 4 medium kiwi. and 1 ounce of raw pistachio nuts (416 calories) Day 6 Breakfast --.3 pints of wild blueberries (690 calories) Dinner --.2 medium zucchini sliced into “pasta” with sauce of 3 mangoes. one fennel bulb.The 4 Principles of a Healthy Raw Diet leaves (960) Dinner --.Course 1) 1 medium pineapple.

I also tried to use fruit that is available in most grocery stores. easy to eat. You will likely only use a few of these fruits during the week. All Rights Reserved Page 23 . The source I recommend for this is www. stone fruit. They are regarded as extremely delicious and add great variety throughout the year. It’s free and easy to get started. durian. and berries are in season. you will probably be eating lots of grapes and persimmons. you will no longer need to track what or how much you eat. This will ensure that you are eating enough sweet fruit and not overdoing it on fat.Course 1) 2 pints of raspberries. For instance.com. Counting Calories At first. During the summer.The 4 Principles of a Healthy Raw Diet Dinner --. and jackfruit. I just wanted to show you what is possible. © Fit On Raw 2009.nutridiary. or even a week. Course 2) 12 medium stalks of celery with 2 tbsp of raw sesame tahini (567 calories) This menu contains much more variety than what most people eat in a day. if it is autumn. melons. Bananas are known to be a staple in a high-fruit diet because they are calorically dense. Feel free to include more exotic fruits like cherimoya. I recommend to keep track of your calories on a daily basis. and cheap. Of course. Once you are more comfortable with this way of eating. rambutan. some fruits like bananas and papaya are available all year round. depending upon what is in season and available in your area.

You can literally get started today by simply starting your next meal with as much fruit as you care to eat.The 4 Principles of a Healthy Raw Diet How many calories should I eat? Typically. the site will generate a rough estimate of how many calories you need each day. Remember. All Rights Reserved Page 24 . You may find that you need more food to feel satisfied after meals or less food if you feel stuffed and uncomfortable after meals. Now go eat some fruit! :D Swayze What are your thoughts on this report? Did you love it? Hate it? Have you already forgotten what you read? Please send your comments to swayze@fitonraw.).com or stop by the Fit On Raw Blog and leave a comment: www. weight. Conclusion I hope The 4 Principles of a Healthy Raw Diet has shown you how simple it really is to go raw. If you sign up with nutridiary. etc. an active woman needs at least 2000 calories while an active man needs at least 2500 calories per day. this figure is merely an estimate. activity level.com/blog © Fit On Raw 2009.com and fill out the personal data (height.fitonraw.

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