LFRV (Low Fat Raw Vegan) & Natural Hygiene (NH) FAQ’s

Rawkin’ a Natural Hygiene (NH)

Low Fat Raw Vegan (LFRV)

Lifestyle!

~Eating & Living Consciously~

Disclaimer: I am not a doctor or nutritionist. Nothing you read on this site should be construed as medical advice.  All info on this site should not be interpreted as an attempt to offer or render a medical opinion or otherwise engage in the practice of medicine or nutrition. The following information is just that- and is not meant to diagnose, prescribe, or treat illness. The information offered on this site is to be used at your own discretion and risk. By using any info gained from this blog you are assuming full responsibility for any and all issues. It is valuable to seek the advice of an alternative health care professional before making any changes. Disclaimer

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My personal foundation for health is to apply Natural Hygienic (NH) principles to my lifestyle. Watch vid to learn more!

What exactly is this LFRV ( 80/10/10) diet?

80-10-10 Diet Plan by Dr. Graham

Source: triedtastedserved.com

These numbers represent an important benchmark that takes some understanding to grasp. 80/10/10 represents a fuel mixture, a ratio between the three nutrients in which we derive calories from.

The three nutrients represented by 80/10/10 are carbohydrates, proteins and fat, respectively. When people eat, they primarily do so to fuel themselves, if you will. After doing twenty years of dietary analysis for his clients, Dr. Graham found that typical Americans eat 42% of their diet’s calories from carbs, 16% from protein, and 42% from fat.

The target 80/10/10 represents a high carbohydrate, low protein, low fat diet where one eats, at minimum, 80% of his or her calories from sugar (predominantly found in sweet fruits), and a maximum of 10% of their calories each from protein and fat.

According to Dr. Graham’s research, this is the macronutrient ratio that nature has designed humans to thrive on. By teaching us how to use the percentage of calories model, Dr. Graham helps us to discuss and compare appropriate carbohydrate, protein, and fat consumption, despite our personal differences like gender, activity levels and weight, for instance.

Here are some questions I often get asked:

Where do you get your protein and how much do you need?

What personal benefits have you experienced from a raw  lifestyle?

• whole person transformation
• self-sufficiency-going back to basics-living simply & more holistically
• taking my health into my own hands has been freeing, liberating, and empowering
• increased energy level
• Voluntary Simplicity–advocating mindful consumption
• Freeing myself of the pressures of materialism & consumerism
• Self-educating myself about health, nutrition and wellness {not accepting the status quo}
• SOLE eating (Sustainable, Organic, Local, Ethical)
• Creating beauty from the inside out (eat pure foods = pure insides = pure outsides)
• Body gets hydrated (water) through food (veggies, fruits, smoothies).
• Discovering how digestion really works
• living more authentically & consciously in all areas of lifestyle
• discovering the body can heal itself with the right nutrition
• non-existent PMS
• no need for over the counter or prescriptive drugs for everyday illnesses
• getting vitamins and minerals from whole foods instead of numerous supplements capsules
• migraine-free
• feeling of calm (learn how the foods you eat DO effect your well being here.)
• less sleep necessary
• better digestion
• natural weight loss
• stronger immune system
• optimal health and rejuvenation
• strength & endurance improved rapidly with exercise

On average, what is a healthy raw vegan’s BMI (measurement of height to weight)?

A study found in Archives of Internal Medicine found raw vegans have average BMI of 20.5, which is in the healthy range of healthy BMI’s which is considered to be between 18.5-24.

Fruit compared with animal food.

Source: thefruitpages.com

Energy
When you look at this table you see that one banana and a few strawberries give you as much as energy as an entrecote! You will not feel as fulfilled, but your body really can extract as much of energy out of fruit.

Proteins – Fat – Sugar
As the energy fruit contains consists of sugars the fruit is digested in 30 minutes. This chemical process has no toxic waste products that are difficult to remove from the body and it even stimulates the removing of toxic elements.

The energy animal products contain consists of fat and proteins. Because of the high amount of proteins it is digested in 6-8 hours. This chemical process does produce toxic waiste-products that have to be removed from your body.

Fibers
Another remarkable difference is that fruit contains a substantial amount of fibers while animal based products don’t contain any. Fibers are very important.

Water
The water percentage of fruit (80%) is higher than that of meat (15%) and comes more near the water percentage of the human body (80%).

What is the harm with little fiber in our diets?

Low Fiber=poor digestion, contributes to cancers and metabolic disorders. Less fiber in diets increases your chances of getting colon cancer.  Note: dairy products & dead animals have no fiber!

Refined sugar? It contributes to fat deposits and blood glucose problems.

How to get protein on a LFRV (low fat raw vegan) diet?

As Freelee (co-creator of 30 bananasaday.com) explains, she actually makes sure she doesn’t get TOO much protein, why? Because too much protein in our bodies, especially from animal sources results in an overacidic environment forcing the body to leach calcium from the bones & teeth to ‘buffer’ the acidity. The resulting conditions are arthritis,osteoporosis, tooth-decay & cancer to name a few.Lots of fresh raw leafy greens including spinach, green leaf lettuce, veggies,  tahini. NOTE: Denatured animal protein is unusuable by the body.

More protein info from Freelee here.

What are amino acids?Amino acids are the building blocks of protein and are present in all plant life.  To get quality protein, eat your plant foods!  Of the 20 amino acids, 8 of them are essential, meaning we need to ingest them via food we eat. And 12 of them are so called non-essential, which means our body provides them on it’s own.

Did you know? The RDA requires very little protein in your diet/per day. When  you eat too much meat, you actually get  more than the required amount of protein in your diet.

Are refined oils, like olive, canola, sunflower, safflower, coconut, etc., OK to use in dressing?

From Dr. Doug:

Because they are refined from their original state, oils are no longer safe to ingest into the body. In their concentrated forms, they are pure fat and large amounts of that fat will be directly absorbed into the bloodstream, adversely affecting the blood viscosity (thickness) and the blood chemistry. However, eating some fresh olives, coconut flesh, or sunflower seeds, in moderation, is not bad for you. These whole foods assuredly contain plenty of fat but it is in a form that is combined with all the essential nutrients designed by nature to accompany that fat. http://foodnsport.com/faq.php

More about oils here.

What are overt fats?

Overt fats are foods whose calorie content is dominated by fat. Oils are 100% fat, avocados are 75% fat, nuts and seeds are around 70% fat.

Following a LFRV (low fat raw vegan) diet/->80/10/10, consuming between 2500-3,000 calories per day, these are some nutrition stats that I find helpful (see vitamins and minerals below). All use the WHO as base, World Health Organization Vitamin & Mineral Requirements however, taking into consideration that a LFRV diet is not a Western Diet, this info I retrieved from 30bananasaday.com.

Calcium? The WHO (World Health ORganization) recommends 1,000 for adult women (ages 19-50) but 30bad  suggests 450-500mg should be sufficient as long as you are getting enough vitamin D, according to 30bad. There is plenty of calcium in everything raw if you eat a wide variety.

Heavy on the greens! Kale, Spinach, Parsley, Bok Choy, Swiss Chard, Celery, and a variety of other Veggies! Dates,  oranges, grapefruit, sesame seeds.

Did you know? The quality of calcium from plant-based foods is pure & useable to a body without the ill effects of dairy milk, which contains high amounts of protein, causing additional calcium to be pulled from the bones.

Where do you get your Vitamin D?

Sunshine!

Check out this video:

Iron: Heavy on the greens! Romaine Lettuce, Swiss Chard, Bok Choy, Spinach, parsley (1/2 cup of fresh parsley has about 10% of your daily iron requirement). Raisins, avocados, watermelon (one of the highest iron content fruit), almonds, broccoli, beets, cherries, dates, figs, kiwi, lemons, tomatoes, grapes, strawberries, raspberries,  raw sunflower seeds.

Zinc: Though there is no certainty in this issue, since most variations in requirements are based on whether the diet is high in animal or grain products, rather tha fruit. As such, I tend to say that its wise to make sure one is getting at least 4.3mg, and ideally, 7mg for safety.–source: 30bad

Selenium:There is no certainty on this. Some countries have had very low intakes (around 10mcg) with no problems. Certainly, almost all cases of people getting selenium deficient conditions involve those consuming intakes lower than 17mcg. However its generally recommended that the minimum women should aim to consume is 21-26mcg and for males around 26-33mcg as the minimum. source: 30bad

Sodium: Our requirements vary dramatically, depending on activity levels, climate, altitude, potassium intakes, kidney function and other factors. We can adapt to intakes as low as 69mg but its generally recommended to consume around 450-500mg per day. source: 30bad

Vitamin K: The requirement is thought to be 1mcg per kg bodyweight so that means that if you weigh 65kg, you need 65mcg. source: 30bad

Vitamin E: There’s no consensus on our requirements for vitamin E, since our requirements depend upon our intake of PUFA’s like omega 3 and 6. Its considered that if you are consuming more than 4.8mg per day then you are probably ok, but its usually recommended to consume 10mg or more per day. source: 30bad

Omega 6:You want to be getting at least as much as omega 3 (either 1.1g if youre female or 1.6g if youre male), or perhaps a little higher (2-3.3g) source: 30bad
Will your teeth rot and fall out from eating so much fruit?

No! Check here to see how to keep ya teeth healthy eating a LFRV diet!

Why exercise daily?

Let me count thy reasons….read this!

Why no animal products?
Red meat, fried foods, milk and dairy products–all foods of animal origin contain saturated fat contributing to Cardiovascular Disease.

Vegan and vegetarian body builders can be found here.

My fave LFRV links!
Doug Graham’s website and the FAQ’s

Doug Graham’s FoodnSport videos

Interview with D.Graham, answers MANY questions you  may have.

Anything and everything you want to know about LFRV!

Duriander’s Tips for LFRV success. This cracked me up!

To monitor calories and macronutrient composition, use CRON-O-Meter (focus on the macronutrients (carbohydrate/protein/fat). 80/10/10 means a MINIMUM of 80% of your calories from carbohydrates and a MAXIMUM of 10% each for protein and fat!)

The Top 10 Myths About Eating Fruit

Food Combining Info

20 Bananas A Day

Freelee’s 20 LFRV tips!

Meal Plan With Only Fruits & Veggies

Condensed Promotional Version of 80/10/10 by Doug Graham

Durian Rider’s Raw Vegan Secrets Video

Tips for Newbies And Anyone Struggling with 80/10/10

Interview with 80/10/10 Allstar Grant Campbell

Interview with LRFV Woman Athlete, Ashley

Doug Graham’s book 80/10/10

Why go organic?

Pesticides & herbicides are commonly used on non-organic crops are exceptionally toxic and can build up in the body contributing significantly to disease, according to Holistic Med.  They break it down ->hormones and antibiotics found in meat and dairy, contaminated sewage sludge in used in the growing process, irradiation on non-organic spices, and pesticides and herbicides–highly toxic chemical residues found in foods.

A variety of man-made toxins often find their way into the deep tissues of our bodies and can store there for an entire lifetime. These toxins wreak havoc on our immune systems, causing cancer and disease, according to Dr. John Douillard’s LifeSpa.

What is good for Mother Earth is good for us. When you choose organic, you are saying NO to putting harmful toxic poisons not only in your BODY, but in your environment->water, earth and air. Every conscious decision helps and is key to the overall picture of OUR health, the health of future generations and our environment. Protect! To read more, click here.

What kitchen tools do you have to make eating & preparing raw food easy for you?

A Vitamix 5200, 3 food processors (different sizes),  Excalibur Dehydrator, coffee grinder, julienne peeler.

Raw Vegan= Uncooked, Unheated, Unprocessed, Organic-plant based diet Raw Fresh Produce vs Cooked Food

RAW = Retains enzymes & nutrients

Enzymes= Energy & Life. Enzymes are needed for every chemical reaction in the body.

Raw Foodist=A person who eats 75% or more raw foods.

Organic=Without pesticides, herbicides, fertilizers-chemicals that are harmful (toxic) to your body.

Living Foods = Living Body!

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Leafy Greens (Nutritional Powerhouses)-Major source of iron and calcium, beta-carotene, folic acid,  Vitamin A, C, E, & K,  Magnesium, Potassium, protein (think spinach). Low in fat, high in fiber, chlorophyll, folic acid and phyto-nutrients.********************************************************

To learn more about the Raw Food Diet & Menstruationclick here.

How do you prepare to go raw? Besides checking out the resources on this page, click  here to learn how you can get started.

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