Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
By Danny Dalton
www.rawvegannaturespath.com
Disclaimer
purposes only and is not intended as a substitute for the advice provided by
Copyright 2011 Danny Lee Dalton. All Rights Reserved. No part of this
book may be reproduced in part or whole, by any means, except for brief
quotations embodied in articles and reviews, without the express written consent
of the author.
Acknowledgments
INTRODUCTION
MY RAW FOOD STORY
THE RAW VEGAN ADVANTAGE
ASSIMILATION
RAW FOOD AND EXERCISE
SUNSHINE
RAW NUTRITION
QUESTIONS AND ANSWERS
RAW RECIPES
WEIGHT TRAINING AND STRENGTH DEVELOPMENT
SEASONAL PRODUCE AVAILABILITY
CONCLUSIONS
INTRODUCTION
For most people, the idea of eating a diet consisting of 100 percent raw
plant food is new and strange. They envision a diet of deprivation and bland,
unpalatable food, and when asked to envision what someone on such a diet
might look like, I'm probably the last person they'd think of. Far from the skinny,
weak stereotype of a raw fooder, my journey with a raw vegan diet has helped
Adopting a raw vegan diet has given me renewed health. It has also
opened my eyes to how important it is to help others discover the benefits raw
vegan nutrition delivers. Very few have had the opportunity to benefit from raw
food because they never have the chance to contemplate it. Our world is in the
dark about the power of living foods. People have been misguided by a culture
which, from addiction to the standard junk food diet, is likened to the reliance on,
and abuse of drugs. The damage caused by nutritionally dead food on the
human body cannot be overemphasized. Using the new found vitality and vision
a 100 percent raw plant diet gives us, it’s our obligation to help others realize
this truth.
Being raised in a military family, constantly traveling, and never having
environment. After serving in the U.S. Navy, I moved to Las Vegas where I
worked various jobs, most recently as a taxi driver. As a cabbie in Sin City, I get
the chance to meet and talk to people from all over the world who come from a
glimpses into people's lives. While most people visit Las Vegas for the glitz and
glamor, they also come for the food. When asked for dining suggestions, I'll tell
passengers that I eat a raw vegan diet. They're frequently stunned and ask how
I can be so big and fit living on just “rabbit food.” I always take the opportunity to
tell them my story. It's the same one I endeavored to tell within the pages of this
Some people have the impression that a person living on a raw vegan diet
could live an entire lifetime never meeting a person who lives strictly on raw
food, and if you do, the chances are high they are in the transitional period of
detoxification. In this mode everyone endures massive weight loss. This weight
I became a raw vegan between the years 2000 and 2002. I had a cold
which did not go away for months. I happened upon a restaurant one day where
the owner told me diet could alleviate disease. Out of desperation, I purchased
the first edition of Stephen Arlin’s book Raw Power. His book emphasized the
Following his guidelines, the sickness was gone in about three weeks. I
began exercising, but my weight was decreasing rapidly. The impact the weight
appearance. I was afraid to look in the mirror, trying to avoid the image which
there can be obstacles in the beginning. His words were very encouraging,
which helped to prepare me. I experienced nausea. I felt extremely weak when
standing up. I became disheartened over the entire process of this “raw
rejuvenation.” I learned that gaining “healthy” weight can take many months
depending on how toxic one is initially. Great strength can be attained on this
I had now understood and witnessed the importance of this lifestyle, but it
was still arduous for me to eat. I was not enjoying my food. I decided to focus on
As time went on, raw plant food became steadily more enjoyable. The
greatest motivation for me to remain 100 percent raw was that even though I
was getting thinner, I was getting stronger. I went from 205 pounds to155
pounds in about two months. After six months I began to gain weight.
About 18 months later I had gained 20 pounds of muscle mass and was
actually able to enjoy fasting one day per week. Raw food is so highly nutritious
the body lets us know when we have an ample supply. Fasting can be
necessary as the body will use flawless nourishment to fuel recovery and needs
cooked meal. Pizza was always my favorite food, and after eating it, I felt
intoxicated. This was followed by side effects likened to beginning on raw foods
Staying “devoted” to 100 percent raw vegan food in three to six month
continued to feel ill when eating small amounts of bread or meat, with meat
causing me to feel the worst. Even cooked plant food alone, after as much as
six months of strict devotion to the raw vegan diet, caused the same symptoms.
Before I knew it, I was again on the standard American diet of hamburgers, etc.
My weight increased from 175 pounds to 205 pounds. Injuries and serious
health issues followed. I had to endure constant sprains, tendon and ligament
damage, keeping me out of the gym for months at a time. Even though I was
training with weights regularly, every time one injury would heal I would quickly
find myself reinjured before I could make any real strength gains. I decided to go
vegetarian with just eggs and cheese for protein which lasted several months,
until I became ill with two kidney stones, and the potential for renal/kidney
failure. At this point, my doctor told me problems of this sort can have a great
dairy products and cooked foods, that the cholesterol in milk and eggs could be
weight barely decreased in that I lost only five pounds. I soon came back within
a few months to 205 pounds. This was the heaviest weight I had ever been. I
suffered another kidney stone, my weight dropped to 190 pounds due to lack of
hunger, and even though I was addicted to a vegan cooked food diet, I promised
myself to never stray from a 100 percent raw vegan diet again. Through my own
personal ordeal, I have found that the key to success with raw food nutrition is
Upon resuming my raw lifestyle, the loss of weight did again transpire, but
it was very brief. I continued weight training through my detoxification and went
from 190 pounds to 165 pounds in one month. I then gained 10 pounds of
muscle mass over the next four months. Now I no longer have any health
problems. I have consumed only raw plant food for more than two years. I am
still weight training and seeing huge results. At 55 years of age, I am in the very
As a raw vegan, the body becomes resilient in athletics. Our bodies heal
when we rest. Consuming living food allows the body to rest while awake. The
digestion of food in the body is the single most laborious process it must
undergo. Living plant enzymes (which are the heart of cellular regeneration) are
They are the life force in food, helping lodge proteins in the tissues where they
belong. Supplying your body with enzymes gives the pancreas, liver, and
digestive system maximal function. If these enzymes are eliminated in the diet,
the body stores food which is not used as toxins. Our recuperative ability in
severely fatigued.
We are the only creature in the world which cooks what it eats. The
damage caused from applying heat to food for many centuries has resulted in
In the bodybuilding “culture,” emphasis has been based for years on illicit,
to balding, impotence, anger syndrome, etc. Only a few months later they
eliminate the problem and return to its natural state. This would never happen to
a raw vegan bodybuilder. On 100 percent raw food the muscles react to activity
and inactivity with the responsiveness nature gave them. Sadly, I have met 30-
drugs and alcohol as perception becomes blurred. If you feed a horse or a cow
meat he cannot exist because his body was not designed for it. Any creature
who violates his proper diet will suffer. Why would we be any different? When I
abandoned raw food for the common junk food existence most follow, I was
injuries. When I was unable to train I felt useless and resigned myself to the idea
that age had gotten the better of me. I assumed it was time to give up trying to
disappointed in my lack of self worth. This modality has led many people to
substance abuse and even death. Our health is the only path to true happiness,
because without love for life, we have no alternative but to search for it. The
incentive to balanced, radiant physical fitness without any desire whatsoever to
abuse drugs, alcohol, or any other abomination comes from the dynamic energy
them from living as raw vegans because their weight loss is caused from a lack
of animal protein and therefore, their body is “eating its own muscles.” This is a
perfect example of what happens when we experience peer pressure and it’s a
load of garbage! Animal flesh does not attach itself to human muscle. The
protein in what we eat cannot be used initially by the body. The body has to
break the protein down into amino acids. Proteins are comprised of chains of
amino acids. When we ingest food the bonds linking the chains of amino acids
are broken, which then isolates the amino acids to use in building muscle tissue.
Raw plant foods contain all the proper amino acid profiles and carbohydrates to
Many who have been vegan for years tell me they cannot put on muscle
mass. Some of these have professed to be raw vegans because they are mostly
raw. There is no sugar coating it. If you need to consume any cooked food you
are not experiencing the real benefit of raw living nutrition. While the premise
behind the vegan way of life deserves respect in the refusal to condone the
slaughter of innocent animals, it must be completely understood that cooked
food causes a lack of efficiency in the body. Lifeless nutrients work against us in
different ways. They cause obesity in some instances or lack of weight in others.
eating raw as opposed to cooked. A vegan athlete can never aspire to his
Our bodies are acclimated to the raw food diet. We have a long intestinal
tract which gives us the necessary time to break down the fiber (cellulose) from
plant foods and use the nutrients they contain. We are not designed to
prolonged trip through the digestive system. The risk for food poisoning and
colon cancer are increased by this process. We are not carnivores. A carnivore
has a short intestinal tract which affords the ability to quickly expel animal tissue.
which have been lying dormant for a long time as the body breaks through
continuously pour into the bloodstream, setting the foreground for renewal of
cells.
The white blood cells/corpuscles which represent the immune system will
rise significantly after the consumption of cooked food. This same reaction, or
leukocytosis, occurs when virulent infection is introduced into the body. These
corpuscles job is to fight disease in the body. Conversely, when raw plant food is
consumed the body has no such reaction. The body “thinks” it is sick as a result
bloodstream through the intestines at this point becomes difficult. The deletion of
waste from the intestinal folds is aided by the raw vegan diet.
In the stomach food is broken down by acid, but cooked food lowers
stomach acid levels. Stomach acid kills bacteria, fungus and viruses, and low
stomach acid levels allow them to live. This can lead to the overgrowth of
bloodstream, lodging in veins and arteries, which lose their resilience. Nerves
are no longer receptive, tissue contracts, and flexibility is lost. Atrophy from dead
food accelerates the aging process. The entire physical/internal structure must
work in accord for health and muscular development. If the body cannot
replenish, a domino effect ensues which will cause even vital organ functions to
break down.
RAW FOOD AND EXERCISE
supple and free of stress, causing power which was confined to be unleashed.
The positioning causing pulls and sprains from years of atrophy are no longer a
detriment to proper growth. The youthful flexibility raw food can give is amazing.
I have met people who can do difficult yoga positions as raw vegans even
There are many believing life can no longer be abundant due to age. I
was in his 50s at that time. He and Charles Atlas were both tremendous role
without the aid of steroids. They were not raw vegan, but they were a testament
have a completely new beginning. Acquiring youthful energy through raw food
The majority of our culture is lost in reliance on the false premise that
killing and eating animals is the correct way to build strength. There are many
renowned athletes past and present who do not eat meat. Bill Pearl won the title
of Mr. Universe four times without eating meat. Arnold Schwarzennegar, who
“A child is a beam of sunlight from the Infinite and eternal, with possibilities of
-Lyman Abbott
Most of us have heard the term “sweat it out.” The Sun is the sustenance
of our entire planet and you should exercise in the sunlight as much as possible.
Sunshine is fundamental in the elimination of waste from the body. The sun and
fresh air increase potential for muscular growth as toxins are released through
the skin. Bodybuilding on raw food starts with inner health, and you must be
protected internally with a raw vegan diet. If you live where there are long
winters, or where it is often overcast, you can still benefit from the rays which
penetrate through the cloud cover. I no longer sunburn even when the
temperature is 120 degrees after lying out for 45 minutes. It is truly a relief for
The food you eat is what your body is demanding, so eat what you desire.
Everyone has different nutritional needs, and these needs are satisfied based on
lifestyle. What you put into your body is used best when your body is compelled
to be fueled after exercise. It is a good rule of thumb not to eat until hunger
requires it. Your body will become steadily more aware of its nutritional demand
As a raw vegan, you experience the benefit of no longer feeling tired after
a meal. Most only speculate about how it feels to be energized all day from
healthy food and not from deficient nutrients causing endless fatigue. I have
ascribed to a general rule which not only gives me endurance in training but
most raw vegan athletes I have met agree with. This is to consume a diet
consisting of 1/3 greens, 1/3 of any fruit and vegetable desired, along with1/3
essential fats, which consist of fatty fruits, nuts, coconuts and seeds. It is
important to eat a large salad every day. Greens are the best source of
chlorophyll rich, alkaline mineral salts, with wild greens, dandelion, thistle, etc.,
being the number one choice. Dandelion greens are growing wild in the yards of
many of our homes. Be sure they are not sprayed with pesticides if consuming
them, as they are perceived as “weeds.” Organic kale and romaine lettuce are
also superior leafy greens. There is an unlimited resource of books and
as you adjust to the raw food diet. The transition to living foods can cause
varying reactions in each of us, so eat the foods that your body responds well to.
The essential fats and greens are the muscle builders. Nuts and seeds are a
protein source which provide fuel for exercise and they can provide the extra
energy needed for long workouts. There is protein in fruit and leafy green
nuts.
QUESTIONS AND ANSWERS
Over the past few years, I have been asked questions through magazine
interviews, internet videos and e-mail. Here are some answers to the most
common ones.
Q: What motivated you to share the knowledge you have gained with raw food?
A: There are too many in the world today who have never been given the
opportunity to consider a new beginning as a raw vegan and it is very unfair. The
hardworking, blue collar individual I'm in a great position to help others identify
A: A raw vegan diet uses plant food as the sole source of nutrition and the same
applies to supplementation. A raw vegan diet does not allow cooked ingredients
in food or supplement.
Q: Why do you avoid all supplements and super foods?
A: Stephen Arlin’s (now known as Thor Bazler) first edition of Raw Power, which
I have followed scrupulously over the years, advised not to use supplements. I
have never felt the need to use supplements for strength maintenance or
improvement. I have no desire to stray from what has provided long term
effectiveness.
Q: What type of strength increase have you seen on a raw vegan diet as
A: I tried a vegetarian diet for a few months about 20 years ago which was
based on eggs and milk products only as the source of protein. I lost weight
immediately and felt very weak. I was experimenting with boxing training at the
time and while sparring I broke my hand. I then assumed the omnivorous diet
was necessary to avoid deficiency. I went on a vegetarian diet again many years
later for ethical reasons and acquired serious health problems shortly after. I
noted a difference upon changing to a vegan diet in energy levels, but still
gained excess weight, and again had health issues. Following the raw vegan
diet has allowed me to exercise without the deterrent of anatomical injury and
illness. Continual time in the gym has allowed for maximum strength gains. I
have also found that far less sleep is required for me to maintain training
consistency.
Q: How long have you been a raw vegan?
A: The first time I followed the raw vegan diet, I was 100 percent devoted to it for
a year and a half. For approximately four years I included cooked food and
animal product meals about one week out of each year. I then returned to the
standard American diet of meat and animal products, etc. for a number of years
following, which destroyed my health. I have now again been a 100 percent raw
A: Cravings for addictive foods can last in some people, myself included, for a
very long time. The loss of health and consequent return to health which I
experienced was a driving force for me to share the message. For those who
have found renewal with raw food, and lost balance with empty nutrition, the
A: All of the protein needed to build true muscle is available in raw plant foods. I
eat one to two cups of nuts/seeds per day as the “recognized” protein source,
but there is protein in fruits and vegetables as well. What is important is the
“usable” protein which is absorbed by the body, and raw food creates the
very small amounts by comparison to the rest of the diet. You stated that you eat
1-2 cups of nuts per day. Do you not feel this amount to be excessive?
A: Every individual needs to eat what is best suited to his/her own application. If
I do not incorporate enough nuts and seeds into my diet, I do not have enough
fuel for training. Raw vegans have varying lifestyles and everyone should follow
their own instinct. The main objective is to eat 100 percent raw, living plant food
guidance.
Q: Soaking nuts and seeds is said to be a priority in the raw vegan diet, as they
A: I have read much regarding the benefits of soaking and have heard contrary
opinions. Soaking is not the way nuts occur in nature. The majority of nuts I eat
are not soaked. This is due to my busy schedule and my preference for the
flavor before soaking them. I have seen no side effects from consuming nuts
which have not been soaked, but there is no reason to refrain from soaking
them if preferred.
Q: There is some confusion in the percentage of raw plant food in the diet
A: People simply eat cooked food or they do not. Most would rather enjoy as
much as possible the foods their metabolism has acclimated to and become
reliant upon. Defeating addiction to cooked food and animal products requires
discipline and the transition can be overwhelming. It is for this reason that many
who find raw food do so as a desperate measure when struggling with health
and are compelled to give up what they have learned to appreciate. There can
be no consideration for percentages. A raw vegan does not eat cooked food.
A: For the beginning raw vegan, it really is extreme. The level of difficulty
required to overcome cooked food addiction is daunting, but as raw food allows
the health and energy level to increase, so does insight. Desire to exercise will
follow. Confidence and dedication are a must in detoxifying the body with raw
food.
Q: People who have tried the raw food diet have stated their body was not
adaptable to it and they are simply not designed for it in comparison to others
who have a different metabolism, blood type, etc. What is your perspective on
this?
A: The mind can play tricks on you, particularly in the beginning phases of the
raw vegan diet. Added to the huge amount of weight loss and peer pressure
becoming a new and vital person. I have met those who have stated they saw
decreased energy initially and lost their enthusiasm, but my energy level
increased from the beginning and still continues to do so. People very often
become depressed in the change they see as they lose weight and they leave
the entire process out of fear and stress from their environment. Rome wasn’t
built in a day and you must be willing to do whatever it takes to reach your
purpose.
Q: Why do you feel people view raw vegans as unhealthy?
A: Society in general has had very little prior information with which to gain
understanding. Important and prominent people worldwide are now making the
factor on the raw food diet. How long does it generally take to gain “healthy”
weight?
A: It is all dependent on the level of toxicity prior to beginning. Some can take a
few months and others a few years’ time. A drug addict will take longer than a
person who lives a substance free life, but exercise also plays an important role
in the body’s ability to detoxify. The directive is in that the loss of weight needs to
A: I only go to the gym two days a week and eating one meal per day is most
common for me. I eat in the evening and have no hunger during the day, unless
I train in the gym the night before. I rarely wake the day after working out with no
hunger, especially if I had not eaten enough following the prior evening’s
training. I never exceed two meals in one day. On raw food I find that
predominantly eating once a day keeps my weight stable. If I were to eat more
than one meal per day on a regular basis, I would be sluggish and gain body fat.
Gaining weight from eating more than needed is not a problem for me, because
I only eat when hungry. I find it very odd that people are told to eat all through
A: I was involved with weight training in my high school years, but discontinued
lifting until I began on raw food, which would leave more than 20 years of
your motivation?
A: As a weak and frail 12 year old moving from New Mexico to California, where
suddenly had difficulty in breathing. Within a very short time I was rushed to the
hospital and put on oxygen. The doctor simply said I had asthma, which is a
my lungs. I had read ads about bodybuilding with Charles Atlas who was then
known as “the world’s most perfectly developed man.” I sent away for his
information. After a few months of wheezing through his body weight resistance
work-out program (dynamic tension), I became much stronger and found I could
breathe normally again. I have believed from that point on that exercise is an
daily for preparation and fit into their schedule the social changes necessary.
A: For children and teens to eat a 100 percent raw food diet, they need to adapt
to a different social structure, but the level of commitment is the same for
anyone. I have seen raw vegan children relieved of the hyperactive tendencies
nutrients are a must. Once while attending a raw food support group, the
had been eating only raw plant food since infancy. This child, who was doing the
splits on two chairs, was physically built like an eight year old version of
Superman. The photo I saw that day was an inspiration I will never forget.
Q: Do you not feel that bodybuilding is self-complacent?
A: No. I have wanted to be strong and healthy since Jack LaLanne and Charles
Atlas inspired me growing up. They provided proof to millions of the importance
of physical fitness and that exercise allows fulfillment in life with no hindrance
from age. Weight training in the gym is not something I enjoy, but if it was easy,
often gets attached to those who have muscle mass. It is paramount raw vegans
of eating many small meals daily. You stated that you predominantly eat once a
day. How do you find that you can build strength and gain muscle as a raw
A: A person living on a raw vegan diet lives outside of “the norm” in too many
differing aspects to list by comparison. As a raw vegan, you can tune into what
your insight compels you to in a brand new way. It is not a drug or “mystic
secret” that gives you the propensity to know how your body works, but simply
understanding yourself by doing what you were designed to do. For me, it is
very straightforward. If I eat more than once a day, I gain weight and become
sluggish, but the advantage is that desire to consume more than I need no
longer exists for me. The way to understand the benefit of the raw food way of
life is to use your instinct and become your own expert. You gauge your
are actually better for absorption/assimilation than eating them raw. Would you
A: Science can be very difficult to perceive when you can easily find variance
our inner voice and apply practice to theory. Is it not odd that one can eat
massive amounts of raw plant food and not gain, but lose, an enormous amount
However, that same food when cooked and eaten in comparable quantity
causes one to be overweight. The incredible effects of the raw vegan diet are
poorly understood since very few follow this way of living. Because of this,
success stories based on raw food have been labeled by proponents of the
regardless of its type, because I react badly with headaches, dizziness, etc. I
A: It is not the way it occurs in nature before the juice is extracted from the plant,
but I have met people who claim to have seen countless benefits from it. I have
very expensive, but if one is able to afford it and they see improvement, it could
be a good choice. It is raw and nutrient rich. See Ann Wigmore’s The Wheat
A: I have eaten raw wild rice and even oats on occasion but the oats leave a
bitter after-taste. Beans are generally very difficult in that they require much
soaking prior to consuming. I do not promote most beans or grains as they are
difficult to digest. I eat hummus made from raw and sprouted garbanzo beans
once or twice a month. Many raw vegans often include garbanzo bean hummus
in their diet.
Q: How do you feel about potatoes, beets, etc.?
A: If I have a desire to have raw beets or potatoes, I will eat them on occasion,
but it is very seldom. In the beginning phases of the raw vegan diet I consumed
potatoes about six days out of the month, but now it is once every 3-4 months.
Beets are quite tasty with onion and a touch of raw apple cider vinegar, but I eat
those only once in a 2-3 month period based on an infrequent hunger I have for
them. Some have referenced the toxic chemicals that are said to be in potatoes,
but there is always going to be contradictory opinion. I feel that if we listen to all
the “expert” advice in the world today, there would be no food left to eat.
Q: Do you ever eat dehydrated food?
A: When I am out of town I have the pleasure of visiting some of the local raw
dehydrating foods to taste very similar to cooked food, but keep the enzymes
transition?
A: Dehydrated raw foods can be very palatable. These gourmet foods can aid
someone in the transition due to the difference in flavor, texture, etc. The
problem is that dehydrated gourmet raw foods are very labor intensive and
costly, which most people cannot afford daily. When I began the raw vegan diet,
I was experiencing great difficulty in consuming my food also. I was just not
accustomed to the lack of taste. In my particular case, I was eating strictly for
“health” and this is what one may need to prioritize. The “taste factor” changes
over time. An example of this is that many in their childhood despise green
vegetables, but in their adult years relish them as they had to “adjust” as a
their goal. In the same way as building muscular strength requires tolerance,
discipline results in reward. Every meal consumed which is 100 percent directed
to improving health brings one closer to their focus. Exercise lets them see it
due to the structure of our teeth and jaw muscles. Do you feel there is credibility
in these opinions?
A: No. The best answer comes from one’s own experience. I was a meat eater
for my entire life. I saw strength improve rapidly as a raw vegan and was never
sick or injured from training. Upon returning to the standard American diet of
cooked food, meat, and animal products, four years of weight training gave me
no strength gains. I was sustaining constant injuries which would result in many
months away from the gym every year. Becoming weak and losing my health
was sufficient evidence of the negative reaction from consuming animal tissue.
Q: People have referred to vegans/raw vegans as “fanatic” in their posture
toward food and compassion for animals. How do you feel in this regard?
finds renewed health from doing so, they should become alert and dedicated to
spreading this message. Our society has been built from a general acceptance
of killing innocent sentient beings as necessity to survival, and it has fallen into a
around this ideology. The majority of our culture has been acclimated to this
dogmatism for a very long period, with tragic effect. Hunting for the purpose of
“sport.” I feel it is the most priceless gift to know that we can dominate the earth,
with maximum vitality simply because we choose not to kill. The term “fanatic”
bears no significance.
Q: Do you prefer heavy weight training with fewer repetitions or lighter weight
with high reps? Also, what type of strength gains have you seen in your workout
requires uniformity in the physique. I feel all the muscle groups which provide a
sculpted appearance need to be used for the maximum amount of time. Power-
lifting differs in that the highest amount of weight to be lifted is the goal. In terms
of strength gain, when I returned to weight training on raw food over two years
perform 500 pushups in the same amount of time, which is the greatest strength
increase I have seen. Following the push-ups, which I use to warm up the
muscles, I begin my workout, in which I’m now much more able to focus higher
A: Some seek a friend with knowledge to confide in while they are adjusting
as to what works, and for the beginner, it can be frustrating. I went to the gym
with a personal trainer once and I didn't enjoy it. He was more akin to a
kept me from focusing on the potency of my workout. I feel that if you hire a
trainer he/she should be a physical example of the results you seek and not
someone who gained their knowledge from only reading about what it takes to
experienced as a raw vegan in terms of function or how your body may have
with far less sleep required, as well as the ability to continue my training in the
gym without fatigue. Blood pressure, which was sometimes almost dangerously
high, dropped and stabilized to perfect. One of the most important attributes to
my pursuit of strength and muscle gain was that I saw an enormously increased
capacity for deep breathing. With the ability to breathe deeper follows
application of controlling the breathing. Increased oxygen intake also allows for
flexibility within the musculature, which promotes healing and fast recovery. I
was a bit concerned in relation to bones and joints that would make cracking
noises as I was training because I had never experienced this in exercise, but
supple and limber, I understood. There were also pains I experienced which
moved from one portion of the body to another, as circulation and flexibility
increased, but there was very little discomfort. The increased “flow” within the
weight and avoid the emaciated appearance which follows. Understanding that
A: It is surprising to many people that eating one meal per day slows down the
metabolism. I usually eat before sleeping, which was a choice I made in the first
year of the raw vegan diet. I have been comfortable with this guideline in terms
that the weight will still fall due to the removal of toxins from the body. As you
begin the raw food diet, I feel it is not a good idea to eat only once a day, but to
eat as much as you desire, because the body craves sustenance to replenish
itself. I continued to eat multiple meals through my weight loss until I started to
gain muscle mass, which was also correlated with a desire to consume less.
Q: Do you feel that a raw vegan could conceivably compete with those who use
steroids in bodybuilding?
introduction of steroids which have attained huge muscle growth, even while
eating unhealthy food. The impression that a raw vegan cannot compete in the
evidence. It is clearly a healthy body which creates a strong body, and steroids
compromise that health. People using steroids are willing to sacrifice their
longevity and life. One need look no further than the former bodybuilders and
athletes who have completely wasted away in their 50s for proof. There is no
way to build the “perfect” body from a deficient origin and raw vegan
A: Fasting allows the body to “catch up” to cleansing itself from time to time.
Exercise will also aid in the performance of this function. When our body is
feel people should be aware of if abandoning the raw food vegan lifestyle?
A: There are a plethora of answers, but I would need to say the most important
is to completely understand the mindset toward raw plant food caused when
leaving it, as the mentality that a raw vegan diet is not beneficial prevails. This
challenge. “We are what we eat” should not be taken lightly. When we consume
there is much discussion based on its advantages. What in your opinion gives a
A: “The ability to completely grasp the necessity of living at peace with all life as
the first order of importance.” Every time we consume animal flesh, we have no
have feelings for, because we can never be emotionally content when eating
something for which we have regard. This daily ritual results in a lack of ability to
balance our emotions, and will languish focus. The end result is nullification of
the compassion needed to exist with nature all around us, and hence, to obtain
goals. Raw, living nutrition devoid of deficient, cooked food and/or animal
products, allows the highest level of clarity needed to rise above the
are not designed for. It strengthens us from our very core. The knowledge that
that destroying life for food weakens us and infests our body with disease. The
raw vegan diet is today centered neither in athletics or everyday living, for the
most part, but the inspiration provided by those following it will be clear.
Q: What is your average daily intake of carbs, calories, nutrients, grams of
protein etc.?
A: I have never counted calories or broken down the nutrition of what I eat
separately, and all the raw vegans I know do not. I consume no more than two
cups of nuts per day which amounts to a maximum of about 80 grams of protein.
The remainder of my food intake is a large salad (three quarters of one head of
kale usually) and any preferred fruit and vegetable. This balances out to provide
A: I do not like the flavor of any water aside from distilled water. I very rarely
make nut milks. I make smoothies regularly (mostly fruit based).Two or three
days out of the month I use green smoothies in place of salads to accommodate
my schedule.
Q: How do you feel about frozen fruit?
A: Freezing destroys some of the enzymes in fruit, but I have not experienced
any negative effect from eating frozen fruit (totally unlike cooked food). I rarely
A: My focus will be helping people see that I have gained health and strength by
following a raw vegan diet just as all the other herbivorous mammals on Earth
Many find themselves craving specific foods when beginning a raw vegan
diet. During the transition you will be needing a much higher level of nutrients,
Soaking nuts and seeds will allow for softer texture and greater ease in
processing them. Grains must be soaked before consuming, and can be difficult
to digest. I find wild rice the easiest grain to digest. It does not sprout, which is
why I rarely use it in my diet. Wild rice, which is grown in the Great Lakes area is
the preferred grain among many raw vegans. It becomes soft and chewy 3-5
days after soaking. I do not use it at home, but it is the only grain I will eat if I am
traveling. Sprouted garbanzo beans are the only legume I enjoy on occasion in
the form of hummus. Most raw legumes are not edible because they do not
to our health. Buying organic fruits and vegetables when they are in season will
greatly reduce the expense of your foods. Distilled water is also a very clean
I only use sea salt in my recipes. Table salt is irradiated and treated with
chemicals. Some health food stores will give you access to spices and
NAMA SHOYU
which ingredients are boiled and aged in wood. The wood fermentation process
I do not use a dehydrator, but they are an excellent way to provide a flavor
similar to cooked food without the destruction of living enzymes. A safe universal
temperature is 105 degrees if you would like to include dehydrated food in your
diet. Dehydrators which are reasonably priced are available in many stores, and
recipe books for them are easy to attain. The dehydration process can be a bit
time consuming, but if you can fit it into your schedule, you can create gourmet
2 tomatoes, chopped
1 tomato
1 serrano pepper
¼ cup cilantro
½ clove garlic
Blend lightly all ingredients except two chopped tomatoes in food processor. Add
Juice of ½ lemon
1 clove garlic
Sea salt
Put all ingredients except salt, into food processor and blend until smooth. Add
salt to taste. Combine two cups hummus with one cup salsa for a Mexican style
treat.
WILD SPANISH RICE
½ cup parsley
Soak rice for three to five days until soft, changing water once daily. Add celery,
1 cup salsa
1 cucumber
½ bunch spinach
Raw nori sheets are very popular in raw vegan cuisine. The nori sheets are
Spread ¼ cup hummus on each nori sheet, and slice cucumber in thin strips.
Place cucumber strips over hummus. Top with salsa and sliced tomato. Cover
2 cups salsa
This is easy to make if on the go and you want a convenient meal with the flare
of Mexican cuisine. Pumpkin seeds are an excellent protein source and one of
my favorites for flavor. Soak seeds overnight, drain and combine with salsa. For
variation, add raw pine nuts and pitted sun dried black olives.
ASIAN KALE SALAD
1 head of kale
1 avocado
Marinate mushrooms in the Nama Shoyu overnight. Chop kale into small pieces.
Add mushrooms, sunflower seeds, onion, bean sprouts, garlic and lemon juice.
Toss salad. Slice avocado thin and garnish over top. Add a little soy sauce to
taste.
CREAMED KALE SALAD
1 head kale
1 tomato
¼ cup onion
½ clove garlic
1 avocado
Tear kale into small pieces. Combine and blend remaining ingredients in blender
or food processor until smooth. Add distilled water for consistency. Spread over
1 bunch spinach
2 avocados
Tear lettuce and spinach into small pieces. Mix apple cider vinegar with olive oil
for dressing. Combine remaining ingredients and toss. Pour dressing over salad.
This salad is high in essential fats to replenish energy after rigorous workouts.
DRESSINGS
There are numerous ways to create raw organic dressings for your salads and
even for the main course in meals. The base ingredients which comprise many
Lemon juice
Sea salt
Garlic
Spices
I have found these ingredients, when combined with vegetables, fruits, nuts, and
1 small avocado
½ cup water
½ clove garlic
2 avocados
½ cup onion
1 tomato
1 ½ cups water
can add water to use for salad dressing or pour over freshly sliced vegetables.
CREAMY TOMATO SOUP
2 tomatoes
½ cup water
½ clove garlic
Sea salt
This recipe can be used as a soup or a dressing. Mix all ingredients in blender.
1 clove garlic
1 tomato, quartered
½ cup parsley
Soak seeds for one hour and then drain. Blend all ingredients in food processor
until smooth.
PUMPKIN SEED PATE
Juice of ½ lemon
1 tomato, quartered
½ clove garlic
½ jalapeno pepper
Soak seeds for one hour and drain. Combine all ingredients in food processor
until smooth.
MAC/CASH PATE
Juice of ½ lemon
1 tomato
Blend all ingredients in food processor until smooth. Add salt to taste.
MASHED POTATOES AND KALE
1 large avocado
Nama Shoyu
Combine ingredients in food processor until smooth. Add Nama Shoyu to taste.
Slice marinated mushrooms and garnish over mix. Kale is often referred to as
the “king of calcium,” but some transitioning to a raw vegan diet find it has an
intolerable flavor. This recipe can allow easier palatability for the inclusion of
1 cup mushrooms
2 avocados
2 stalks celery
¾ cup water
Marinate mushrooms in Nama Shoyu overnight. Blend all ingredients. Add water
2 stalks celery
1 avocado
Sea salt
1 cup raisins
2 bananas
2 apples, quartered
This will satisfy your sweet tooth and provide extra energy for intense workouts.
Combine oil and nuts in your high powered blender or food processor. Blend
until a cookie dough consistency is reached. Set mixture aside. Blend raisins,
bananas, and apples until smooth. Pour ingredients over peanut mixture and stir
2 carrots
2 bananas, refrigerated
1 stalk celery
1 date
2 oranges
This smoothie is sweet and nutrient-packed. Blend all ingredients until smooth
and frothy.
WEIGHT TRAINING AND STRENGTH DEVELOPMENT
- Jack LaLanne
fitness. Aerobic exercise causes the body to use oxygen in the creation of
running, swimming and biking. They strengthen the lungs, heart and circulatory
energy is created without oxygen. As the need for energy is increased, the body
must rely on its natural chemicals to produce it. Anaerobic exercises are based
on movements which the body can only briefly withstand as intensity increases.
the length of the muscle changes. Isotonic exercises emphasize full range of the
without changing length, and joints remain stationary. Isometric exercises can be
performed by pushing against a wall, an imaginary weight which does not move,
or by clasping your hands together with force. Isometric positions should be held
Bruce Lee, who many people feel was the greatest martial artist ever, was
steel ball at arm’s length until his muscles failed, then he would switch to the
other arm, repeating this for eight hours. Some feel his training was too extreme,
but that is why he was “The Dragon.” Charles Atlas also used isometrics to
develop his phenomenal power. All these forms of training are ideal for men and
women to develop strength. Women need not be averse to weight training in the
concern they will become masculine. Raw vegan women training with anaerobic
exercise become more beautiful as strength is gained and health improves. The
women.
Start with weights which are comfortable to you. The main goal in sculpting
muscle is to acquire the longest burn possible in every exercise. Use weight
which is easy to lift at first and follow with the most repetitions you can perform.
The idea of following an exercise routine covering many parts of the body
without alteration came to me from Charles Atlas. Being very poor at a young
age, he could not afford exercise equipment and had tried different options in
strength development which did not work for him. His only asset was the
fortitude to reach success with pure determination. It was said he took notice of
the way huge jungle cats in the zoo exercised by pressing their claws into the
stationary cage causing muscles to be pitted against each other. He found using
in method. The key is in finding the most effective means to muscle fatigue. At
the point of highest stress to tissue, microscopic tearing of the muscle starts and
growth begins. In the movement through each repetition you will sense when the
burn of muscle is at its peak. Utilizing your own body weight with isotonic (slow
movement) or isometric (no movement) exercise can boost muscle tissue to the
failure point. If you are achieving an extreme degree of stress to muscle sinews,
It is important not to wait long between sets. Let workload remain constant.
repetition starts.
symmetry. Many have won bodybuilding competitions based not on size, but on
minutes in leg training every other workout. I complete 5-7 sets per exercise and
exercise.
Keeping the angle of movement straight will provide fluidity in repetition and
stabilize concentration to the muscle group being worked. “Jerking” the weight
movement) and very light weight provides the edge in continuity. Breathe
deeply.
Focus maximum energy on pushing or pulling an imaginary immovable object as
the communication between yourself and the audience. It is important that the
judges feel comfortable and not intimidated with your presence. Body language
touching knees or elbows to the floor until breathing is slowed to a level where I
can do more. This is continued until I feel that utmost energy has been
expended.
Lat pull downs follow, which are similar to a “pull up” motion using a
Nautilus machine. In the lat pull down, the pulling of the weight is done from a
sitting position. It is important not to jerk the weight, but to use smooth even
movement.
I use bent over rows with free weight for building back muscles. In the bent
over row, the hand and knee support the body on a bench while the opposite leg
is slightly back to the side. The weight is then lifted from the floor up to the ribs.
Bicep curls with free weights and bicep curls on the Nautilus machine
provide both isotonic and isokinetic benefit. In curling, the movement should be
constant as the weight is lifted from the extension of the arm up to the bicep. I
adjust weight on the Nautilus machines after each set to accommodate the most
After curls, I use the Nautilus forearm machine. This allows the upper arms
a brief rest. The machine uses a wrist rolling motion and is great for forearms.
I begin bench pressing with free weights in addition to the Nautilus bench
press machine, training the chest and triceps. Bench pressing is done lying flat
on a bench pushing the weight straight up until the arms are fully extended.
I stay with free weights for shoulder shrugs, training the upper trapezius
muscles running from the neck to the shoulders. In the shrug, the shoulders are
My last isokinetic upper body exercise is tricep pull downs. This involves
pulling the weight from shoulder level down to the waist and trains the large
Sit ups are great for abdominal development. I use them to conclude all
sessions. They impact the musculature from the core and balance the routine.
In the training of leg muscles, I use only isokinetic (Nautilus) equipment. I
prefer the constant speed of the weight without the need to stabilize posture. I
begin leg training on the leg press, which is done keeping the back flat against a
seat while pushing the legs upward on the machine. I perform calf raises raising
the weight platform very slightly using the balls of the feet.
muscles). Extending the legs from a straight sitting position, the weight is lifted
slowly up and down. I finish with the leg curl machine. Lying face down curling
the weight upward toward the back benefits the hamstring muscles (the large
muscle group at the back of the thigh). Nautilus machines can be forgiving in
terms of postural stability, but every form of training has its own unique
advantage.
Building strength and muscle never gets easier for many. Work effort
combined with the nutrition of raw food can turn your body into a highly tuned
machine craving the energy flow created. Rebuilding requires more than
exercise alone. Nutrition is the fuel which not only sustains us, but reconstructs
us. The great Jack LaLanne once said, “Exercise is King, nutrition is Queen, put
on season. Buying seasonal produce is cost efficient, higher quality and more
flavorful. This list gives the availability of fruits and vegetables in peak season.
FOOD SEASON
Artichokes Spring
Asparagus Spring
Beets Summer
Blackberries Summer
Blueberries Summer
Boysenberries Summer
Cantaloupe Summer
Cauliflower Fall
Cherries Summer
Chives Spring
Coconuts Fall
Cranberries Fall
Cucumbers Summer
Fennel Spring
Fiddlehead Spring
Figs Summer
Ginger Fall
Guava Fall
Honeydew Spring
Limes Spring
Loganberries Summer
Mangos Spring
Nectarines Summer
Oranges Spring
Parsnips Winter
Peaches Summer
Pears Fall
Persimmons Fall
Pineapple Spring
Radishes Summer
Ramps Spring
Raspberries Summer
Rhubarb Spring
Sorrel Spring
Spinach Spring
Strawberries Spring
Tangerines Winter
Tomatillo Summer
Tomatoes Summer
Watercress Spring
Watermelon Summer
Yams Fall
Zucchini Summer
There are far too many edible plant foods to list. Many grow wild
throughout the world and provide superb nutrition. We have only touched the
“A great pleasure in life is doing what people say you cannot do.”
- Walter Gagehot
Natural nutrition is the ultimate road to success. You will gain healthy
knowing that you are dedicated to creating a much better existence. Relax with
assurance that the dynamic, vibrant individual you are is becoming stronger
Remain true to yourself. Your new found energy and strength builds
integrity, as ambition to help others see the new life respect for the laws of
Toxicity is out of control in the human race. Culture has become reliant on
drugs to lessen physical and emotional burdens. Again, our health is the only
as a raw vegan.