raw-food-pyramidRaw Vegan Food Pyramid

A life saver.

A story from a friend of mine.

Although I had been vegetarian for 16 or so years, I was still eating lots of cooked foods, cottage cheese, cheese, yogurt, eggs, drinking lots of coffee and coke a cola, organic food was not on my grocery list either. I thought I was doing very well. Then had a 2 year highly stressful relationship, which lead to over night finding myself with an incurable disease.

(Above is a great visual of the  Raw Food Group Pyramid).

Left the relationship 6 months later. Before the disease and relationship I was use to weighing 175lbs, (had been into body building for many years). After 7 years with the disease, was up to 222lbs. not muscle, when I found the raw vegan lifestyle. Within 7-9 months I lost 65lbs. and within 2 years was free from the disease.

This is one of many stories I have heard. I hope you don’t wait for a life altering disease to begin your information journey and begin your transition to a raw vegan lifestyle.

Green Smoothies are the simple YUMMY way how I got started on the raw vegan Lifestyle. I tell everyone about them!

Here are my Yogi Zen Dude Exercises, simple and FUN!!! =)

I am leaning more into a Fruitarian Lifestyle now, and Loving it!!! =)

Below is some helpful information about the foods in the raw vegan food pyramid.

greensLeafy Greens:  Greens are essential and they are chocked full of nutrients, a great source of protein, include tons of  essential minerals like calcium, iron and magnesium.  Some favourites include kale, spinach, Swiss chard, romaine and bok choy.  And remember the leafy greens are all about  chlorophyll.  And the consumption of chlorophyll can increase energy levels, aid in digestion, support immune function & help in fighting major lifestyle diseases.  In other words:  Chlorophyll VERY Good!! Eating Sunshine…Life Force =)

Farmers Market~#1Vegetables:  You can eat any vegetable raw – some regulars include cucumber, celery, beets, zucchini, broccoli, cauliflower, tomatoes, bell peppers, asparagus, brussel sprouts and carrots.

Fruits:  Loaded with vitamins and good carbohydrates to fuel your body, there are tons of fruits to choose from.  We LOVE BANANAS, apples, oranges, lemons, all berries (strawberries, raspberries, blackberries, blueberries,


Fruits-And-Vegetables1etc.), mangos, also dried fruits including apricots, cranberries – although with dried fruits make sure you choose those “dark” in colour – if the dried fruit is a bright colour (i.e. bright orange dried apricots) this usually means that sulphites have been added!!



sproutsSprouts & Legumes:  Spouts are a powerhouse of nutrients and super easy to make at home.  You can spout seeds and legumes.  Some favourite spouts include alfalfa, sunflower, broccoli, quinoa, lentil and chickpea.  For legumes we also like chickpeas, black beans – Organic.

Grains:  Popular grains to use most are quinoa, buckwheat (both gluten free), wild & brown rice and oats.



nuts and seedsNuts & Seeds:  Nuts & seeds tend to be higher in fats so it’s important to limit the amounts you consume – the way I think of it is your body can only process so much fat – so proceed with care.  Some favourite nuts include cashews, almonds, pine nuts and macadamia nuts. Seeds are a great source of protein and essential minerals and also a great addition to your diet.  I love pumpkin, sunflower, sesame seeds, hemp, flax and chia seeds.  It’s best to by “raw” nuts & seeds are best (vs. roasted) as they are more easily digested, and to further aid digestion it’s best to soak nuts & seeds before eating.  Why Soaking?  Nuts & seeds have enzyme inhibitors – think of it this way, when a nut/seed falls from the plant it is designed to lay dormant, it’s the enzyme inhibitor that keeps the nut/seed dormant – but when a bird picks up the seed and/or moisture touches the seed/nut, the enzyme inhibitors are released so that the nut/seed is able to grow.  Soaking removes the enzyme inhibitor which decreasing the acidity, the bitterness and makes it easier to digest.

fresh-herbsHerbs:   I love fresh herbs and find they always add amazing flavour to our meals.  I especially love basil, cilantro, parsley and chives.

Sea Vegetables (Seaweed):  Sea vegetables are full of nutrients, and have tons of minerals.  Seaweed is rich in magnesium, calcium, potassium, iron and iodine.  As well they contain vitamins A and C.  Seaweed flakes are also a great substitute for salt.  Dulse is the one can be used in salads and smoothies, but can also use raw nori for sushi rolls and kelp noodles.

Fats: Fats have been given a bad rap!!  As with anything, moderation is the key and your body can only absorb and process so much fat.  Some great sources include avocado, coconut, and some cold-pressed extra virgin oils like flaxseed, hemp seed, olive oils and sesame oil.

Sweeteners:  There are so many natural sweeteners that are wonderful –favourites are Medjool dates, maple syrup and agave nectar.

fermented-300x211Fermented Foods:  Fermented foods help provide a healthy environment in the intestine by introducing healthy bacteria into the colon which contribute to better digestion, better absorption of nutrients and strengthen our immune system.  The process of fermentation, breaks down complex proteins, fats and starches into their simpler components which makes the foods easier to digest and assimilate.  Fermenting essentially takes soaking one step further to provide even more benefits.  Fermented foods are in essence probiotics and are alkaline and very cleansing for the body. Some
sources of fermented foods include:

  • nut cheese
  • nut yogurt
  • raw sauerkraut
  • nutritional yeast
  • unpasteurized non-GMO miso paste (genetically modified organisms – most non-organic soy is genetically modified; also unpasteurized as the pasteurizing process destroys enzymes and reduces nutritional content).

Green Vitality, a simple way to get started on your raw vegan journey!

To learn more about the raw vegan lifestyle, I will point you to a humble, educated and FUN friend of mine…

Chris Kendall~BananasChris Kendall is a new and Wonderful friend of mine, who is a Holistic Nutritionist, Raw Vegan Chef and Coach, was the head Chef at the Woodstock Fruit Festival, and is finishing up another Awesome retreat in Costa Rica right now for the Raw Vegan Lifestyle, yoga and surfing. We were Blessed to have him on the Spread Peace Radio show last Saturday. Listen here!!! =)



101-BOOK~230x300This is his book that I Highly recommend to All!!! =) Very Simple raw vegan recipes, easy to make, and Delicious!!! =)

101 Frickin Rawsome Recipes






P.S. Things to remember, Organic and No GMO.


P E A C E  n  L I G H T…_/I_

Yogi Zen Dude