July/August 2009
Optimum Wellness Magazine
Online Edition
Editor’s Letter
Summer is in full swing and I am loving it! With our solar panels soaking up the sun like crazy I am watching my electric meter run backwards for the first time! I am spending as much time as I can outdoors, either on my bike or hiking with my family. I’m gearing up again with Team Optimum Wellness for the 2009 Courage Classic, an incredibly scenic and challenging 3-day ride to support The Children’s Hospital. For many of our Team riders, finishing the event means achieving a goal set back at the beginning of the year. If you have set or reached an important goal this summer I would love to hear from you!
Perhaps one of your goals is to clean up your diet. Have you considered going raw? My family and I have been incorporating more and more raw food into our diets and it feels fantastic! I am sure you’ll enjoy learning more in our Simply Rawsome feature article. The Avocado feature and the Salad feature will also tempt your taste buds – feel free to try every single recipe without feeling an ounce of guilt!
And finally, what is summer without grilling? Well, I guess that might be a raw food summer, wouldn’t it? Nevertheless, the recipes featured in our “Grill Crazy” feature are fun and easy. Skewers are excellent for entertaining – they are relatively simple to assemble and almost always a crowd pleaser.
Take some time for yourself this summer. Read a few books that you’ve been wanting to read. Reach out to friends and family members that you haven’t seen or talked to in a while. Explore someplace new – on your bike! And check out our new website at: www.optimumwellness.com!
- Dr. James Rouse
Simply Rawesome
There is a peaceful movement going on and it’s all about the raw food experience. A raw food diet consists of food that has not been cooked, pasteurized, processed, or heated above 115F. Raw foodists, those individuals who actively participate in the raw food lifestyle, typically consume 80-100% of their food in raw form. Raw foodists aren’t necessarily vegetarians or vegans, however a large majority are.
Individuals are attracted to eating “raw” for a variety of reasons. Some choose to go “raw” because they want to lose weight, experience greater vitality and clear skin. Others turn to a raw food diet to prevent or heal chronic diseases. For some individuals going raw may be more of a spiritual or philosophical choice. Still, others just believe eating raw provides them with more energy, clarity, and a greater sense of well being.
In terms of scientific evidence supporting the idea that going raw is better for your health, studies yield mixed results. Most of the research has centered on raw vegetarian diets. Some research indicates that a raw food diet may help prevent certain cancers. A raw diet may help obese individuals lose weight and decrease blood pressure . And a raw food diet has been shown to decrease symptoms of fibromyalgia and rheumatoid arthritis . Eating a diet consisting of at least 70% raw vegetarian was associated with healthy triglyceride and LDL cholesterol levels, but elevated homocysteine and low HDL cholesterol (this is the good cholesterol). Consuming a raw food diet has been associated with lower bone density ; increased dental erosion ; and amenorrhea in women .
Raw dairy products have been under scrutiny for many years. Raw milk is milk that has not been pasteurized. The sale of raw milk was banned by the United States Food and Drug Administration (FDA) over 20 years ago. The FDA cautions that raw milk can carry harmful bacteria. This is just one of the reasons it is difficult to find raw milk. In 2006, the sale of raw milk was illegal in 26 states. Supporters believe raw milk is much healthier than pasteurized because it contains good bacteria, enzymes and raw fats that make milk easier to digest. Raw milk may also lower the risk of asthma and allergies – at least one study out of Switzerland demonstrated this to be true. Raw meat can pose similar concerns with bacteria, parasites, and toxins.
But enough on dairy and meat. Eating raw doesn’t have to be so difficult or political. If you eat salads, fresh fruit, sushi, or fresh juices – you’ve done it (eaten raw). These choices are readily available at just about every neighborhood grocery. Sprouting, soaking, juicing, and dehydrating take some planning ahead and can be quite time-consuming – but well worth it!
Soaking nuts, seeds, and grains can activate their enzymes and deactivate enzyme inhibitors. Soaking and sprouting help the body better digest and absorb the nutrients in the foods. Soaking and sprouting time can vary considerably depending on the particular nut, seed, or grain. There are many books and online resources available to help us learn more about soaking and sprouting. It is worth looking into and can be a fun family project. I am delighted with my dehydrator that I purchased online from http://www.excaliburdehydrator.com.
The raw food movement is currently growing leaps and bounds. Gourmet raw food “cook” books amaze and delight me with their raw pizza and burger recipes, raw soups and cookies. At Whispering Weeds, an organic café and bakery in Evergreen, Colorado, owner/baker/chef Kristin Wheelock offers up a gourmet raw dinner once a month, delighting diners with offerings like Flatbread Pizza, various “pasta” dishes where she generally uses thinly sliced zucchini for the “spaghetti”, Portobello Mushroom “Steaks”, and raw carrot cake. The first time we attended one of Kristin’s dinners she prepared “burgers” with flaxseed and onion “buns”, which were more like a flatbread along with raw “mashed potatoes” on the side made from a secret combination of cauliflower and cashews. In addition to baking up a lot of gluten-free breads and other goodies, Kristin moved into offering the raw food dinners when customers kept asking for it. One of the women we met at the first raw dinner we attended had been “raw” for six months and had lost forty pounds. She also had a health challenge that appeared to be reversing, so for her raw food was her saving grace.
If you would like to get a taste of what raw is all about, there are a few companies taking raw from extreme to mainstream. Pure Bars (http://www.thepurebar.com) are raw energy bars made from fruit and nuts. They make a delicious and healthy midday snack or hiking companion. I also discovered some raw olive “jerky” (available from www.littlemoonessentials.com) at the Denver Green Festival that is totally rawsome! The truth is there are hundreds of resources out there. You can do an internet search on raw food and discover an abundance of quality resources and recipes to indulge your curiosity.
Just like Optimum Wellness, going Raw is a Choice. I personally think that summer is the perfect time to experiment with adding more raw food to my diet. As with any dietary change, I recommend consulting a nutritionist with plenty of experience working with people on raw food diets before you embark on a raw food journey.
Douglass JM, Rasgon IM, Fleiss PM et al: Effects of a raw food diet on hypertension and obesity. South Med J July 1985; 78 (7): 841–4.
Kaartinen K, Lammi K, Hypen M et alVegan diet alleviates fibromyalgia symptoms. Scand J Rheumatol 2000; 29 (5): 308–13.
Nenonen MT, Helve TA, Rauma AL et al: Uncooked, lactobacilli-rich, vegan food and rheumatoid arthritis. Br J Rheumatol March 1998; 37 (3): 274–81
Koebnick C, Garcia AL, Dagnelie PC et al: Long-term consumption of a raw food diet is associated with favorable serum LDL cholesterol and triglycerides but also with elevated plasma homocysteine and low serum HDL cholesterol in humans. J Nutr Oct 2005; 135 (10): 2372–2378.
Fontana L, Shew JL, Holloszy JO et al: (Mar 2005). Low bone mass in subjects on a long-term raw vegetarian diet. Arch Intern Med March 2005; 165 (6): 684–689.
Ganss C, Schlechtriemen M & Klimek J: Dental erosions in subjects living on a raw food diet. Caries Res 1999; 33 (1): 74–80
Koebnick C, Strassner C, Hoffmann I et al: Consequences of a long-term raw food diet on body weight and menstruation: results of a questionnaire survey. Ann Nutr Metab 1999; 43 (2): 69–79.
Recipes
Rosemary Trout
Serves 4
Ingredients:
4 rainbow trout fillets (about 4 to 6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper
4 sprigs rosemary (each about 3 inches long)
4 thin slices lemon
4 teaspoons olive oil
4 to 8 lemon wedges for garnish
Aluminum foil (if using the grill method)
Directions:
Preheat grill to medium-high for grill method or preheat oven to 350. Sprinkle fish lightly with salt and pepper. Place 1 sprig rosemary and 1 slice lemon on top of each fish. Drizzle one teaspoon olive oil over each filet. Wrap fish in aluminum foil or place in oven-safe glass pan coated lightly with cooking spray.
Grill fish about 10 to 15 minutes, turning once, until fish flakes easily with fork (or bake for 15 to 20 minutes and brush with oil about every 5 minutes).
Serve fish with additional lemon wedges.
Per Serving: 213 cal; 12g fat (2g sat); 24g protein; 2 g carb; trace dietary fiber; 66 mg chol; 195mg sodium
July 1, 2009
by Optimum WellnessComments
Leave a Reply
