Where to Find the Essential Fats
***Welcome to the Health Evolution!***
Volume 1, Issue 2 -
Friday, January 21, 2005
Written and Published by TheRawDiet.com
"A newsletter dedicated to helping you
Transform Your Life and Achieve Abundant
Health with Living Food Nutrition."
To subscribe please visit
Table of Contents:
1.0 Welcome Notes- Thank You and updates
2.0 News - Event #2 in Mike's teleseminar
series is next Monday, Jan. 24
3.0 This Weeks Featured Recipe:
Garlic Walnut Soup by SmartMonkey Foods
4.0 This Week's Featured Article:
" Fat and the Raw Vegan Diet"
Copyright 2005 by TheRawDiet.com
By Michael Snyder
1.0 Welcome Notes--
I've got another incredible
newsletter for you today! Thank you for
signing up, and please give me some
feedback. My book, "The Health
Evolution", is almost ready! I am very
excited to release it. It is the ultimate
guide and resource book for the raw and
living foods diet.
2.0 Upcoming Teleseminar
The second addition to my teleseminar series is next Monday, January 24, 2005. Joining me will be Dr. Flora Van Orden. She worked with Dr. Ann Wigmore for
many years and has a wealth of information.
Listen to the call at
3.0 This Weeks Featured Recipe
Today I have an exclusive recipe for you straight from from Portland's very own SmartMonkey Foods chefs Ani and Ede's recipe book, "The Art of Raw: An UnCook Book" by SmartMonkey Foods. This
beautiful book is an excellent resource for fast, easy, nutritious and delicious vegan
organic living cuisine recipes that are rich in flavor, design, and creativity.
The recipes are simple, using only a
handful of easy to find ingredients, and
are designed for people with busy
lifestyles.The book features inspiring
food photos of several recipes. SmartMonkey
Foods is Portland's premiere organic living
foods catering and packaged foods company.
Be sure to visit SmartMonkey Foods the next
time you're in Portland to experience the
most delicious living foods dinner you'll
ever taste! Their packaged foods include a
Cosmic Herb Salad Dressing, Italian Cheeze,
Pizza Crust, Marinara, Coconut Lemon Bar,
and Carob Brownies.
Their food can be found in health food stores across the Pacific Northwest. Purchase your copy of "The Art of Raw" now at
Smart Monkey Foods and see for yourself why The Portland Mercury newspaper hails Smartmonkey Foods' desserts as the best they've ever eaten in their lives!!
Garlic Walnut Soup
1 cup walnuts, soaked for 6-8 hours in
filtered water, and rinsed well
3 cloves garlic
4 cups filtered water
1 tsp black pepper
1 cup olive oil
1 tsp celtic sea salt
Blend all ingredients until smooth, and
pour into 4-5 soup bowls.
Use following ingredients to top each
2 avocados, peeled and cubed
1/4 bunch dill, destemmed
Soup will keep for 3-4 days in fridge.
- recipe from "The Art of Raw: An UnCook
Book by SmartMonkey Foods"
For more information, please visit:
4.0 This Weeks Featured Article:
Fat and the Raw Vegan Diet
Copyright 2005 by TheRawDiet.com
By Michael Snyder
Every essential nutrient is provided by
the raw vegan diet when a good variety of
foods are eaten. There are at approximately
50 essential nutrients that our body cannot
make and they must be eaten in food. Our
bodies will create the non-essential
nutrients. These essential nutrients
include minerals, vitamins, enzymes,
carbohydrates, fats, proteins,
phytonutrients, and anti-oxidants. The
proteins are broken down into 20 different
amino acids, and 8 are essential.
The two essential fatty acids are
classified as omega-3 and omega-6. The
term for the omega-3 fats is alpha-
linolenic acid, and the term for the
omega-6 fats is linoleic acid. For optimal
health, we need to eat them in a ratio of
about 1:3, which is 1 omega-3 unit to 3
omega-6 units. The ratio should never rise
above 1:5. The body cannot make these fats
and they must be supplied through food.
They are required for normal cell, tissue,
gland, and organ function.
Some of the foods that supply the omega-6
fats include sunflower seeds, sesame seeds,
brazil nuts, hazelnuts, macadamia nuts,
tomatoes, beets, carrots, walnuts, almonds,
cashews, pumpkin seeds, pine nuts, leafy
greens, and sprouted grains. Some of the
foods that supply the omega-3 fats include
flax seeds, hemp seeds, pumpkin seeds,
leafy greens, broccoli, and cauliflower.
The nuts and seeds are the best sources fat.
Flax seeds are the richest source of omega-
3. They are about 60% omega-3 to 20% omega-
6. Hemp seeds supply the two essential fats
in the perfect ratio needed by the body,
along with 20 amino acids. The golden
colored flax seeds are slightly more
nutritious than the brown colored seeds.
The easiest way to eat flax and hemp seeds
is to grind them up into a powder using a
coffee grinder or spice mill. The nutrient
level of flax seeds significantly rises if
they are soaked. They may be soaked
anywhere between 20 minutes and 8 hours.
The life-force and enzymes in the flax are
activated after soaking for only 20 minutes.
After soaking, the best way to eat them is
to blend it up. In the United States,
hemp seeds do not need to be soaked because
they won't sprout.
The essential omega-3 fats are made up of
three different components. The short-chain
omega-3's are found in plant foods and are
called alpha-linolenic acid (ALA). The
long-chain omega-3 fats are called EPA,
DPA, and DHA. These are extremely
important for signal transmission in the
eyes and brain. Over 60% of the brain is
made up of these two fats.
Most people can make the long-chain fats
from the plant-based short chain fats. A
study published in the British Journal of
Nutrition (BJN) in October 2002, volume
88, Issue 4, measured rates of conversion
of ALA into the long-chain fats. The
conclusion was that women converted an
average of 36% and men converted an average
of 16% of the ALA into the long-chain fats.
As long as there is enough plant based
omega-3's in the diet, the body should be
able to create the long chain fats.
There are some people who will need to
supplement or eat the long chain fats,
especially those suffering from depression,
and pregnant women. EPA and DHA are
available in a couple different vegan
foods. Purslane contains EPA and is a very
nutritious herb. Purslane is not sold in
stores but it grows wild in almost every
EPA and DHA are also found in algae. One
type is an algae supplement called "O-Mega-
Zen" which contains 300 mg. of DHA per
serving. More information on this is found
on This website.
There is another form of algae grown in
Klamath Lake, Oregon. It is one of the
most nutrient dense foods on earth and it
contains both EPA and DHA. It is called
AFA (Aphanizomenon flos-aquae) blue-green
algae, and is harvested by a few companies.
The three most popular AFA companies are
Cell Tech, E3 Live, and "Crystal Manna"
from Ancient Sun Nutrition Inc....
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Thank you for your support! Any and all feedback is welcome. Help me improve the newsletter to fit your needs.
The next issue will feature my article about eating raw and staying warm in the winter, and I'll have an article by Dr. Gabriel Cousens.
Have a great week!!
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