Karen Knowler * The Raw Food Coach

Before You Go To Binge...

I emailed some advice to a client earlier today and felt that not to share it with you would be a huge waste of some very good advice that I know could make a world of difference to those of you reading who are struggling with the regular or occasional binge cycle... Or any type of "out of control" food situation for that matter.

The client was sharing how she had just got over a "semi-binge", where she had not gone all-out and lost complete control but had still been compelled to eat foods that she has recently sworn off of completely, and was now licking her wounds a little...

Chances are, if you are mostly or completely human, then you've been there : )

The following is the exercise I recommended to her, based on the understanding that when we make any food choice, however we perceive it (good/bad, healthy/unhealthy, naughty/nice) at an underlying level we very much feel we are "signing up" for something when we make our choice. The BIG QUESTION is:

"What do I believe I am signing up for when I eat these binge foods?"

(i.e. what exactly do I think or feel I will gain as a result of eating these foods, or drinking these drinks? What is it I am REALLY looking for when I open the packet or jar or lift the fork towards my mouth or raise the glass towards my lips? How do I think me or my world will be a happier place for having these foods in my life experience?)

Then do a free flowing brain dump of all the things those foods represent to you.

Examples from my own past:

CHIPS (Fries) = * Warmth * Cuddles * Delicious * Moist * Salty * Hot * Treat * Get lost in the fattiness * Escape

COOKIES = * Child-like * Freedom * Dumb-down * Big crunch/ release aggression * Forget about worries

ICE-CREAM = * Play * Relax * Meditational movement (spoon to mouth, spoon to mouth) * Time out * Leave the world behind * Huddle up on the sofa and chill

WINE = * Being grown up * Being sophisticated * Relaxing * Being sexy * Being liberated * New experience within same situation * Social acceptance * Fun

Now it's your turn! Keep writing until you have all of your own "I wish I didn't eat these" foods and drinks listed out.

When you have your list, write next to each word AT LEAST two other activities that you can do to create the same experience/feelings. It works a treat!

Using one of my examples again:

COOKIES = * Child-like * Freedom * Dumb-down * Big crunch/ release aggression * Forget about worries

What I could replace cookies with that isn't edible is...

Playing with my son * Running around the park * Going swimming * Running at the gym * Becoming absorbed in a good book * Watching a DVD in bed * Going to the movies

All of the above would tick one or more of the boxes I was looking to tick when I chose cookies.

Do you get the idea? It's actually very fun and empowering when you get going : )

Of course you have to actually act on these things...

Just know that often the "nutrient" you are seeking cannot be found in food : )

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This, by the way, is the kind of "talk" we have on the 30 Days To Raw Program, one of which is running currently and the next, happening in November is the FINAL one EVER! (So if you want to sign up you can do so here.) There are breakthroughs and life-changes galore on the 30 Days Program!

Raw In London

Help please!

I'm compiling an updated Raw Fooders Guide to London (last done when I ran The Fresh Network) and need all the help I can get - especially seeing as I am 100 miles North near Cambridge!

I have been emailed twice in two days asking for a list and so it's time to get the list created and live.

Here is a starter list from what first springs to mind for me... all input appreciated, either via the comments section of this blog or email me direct. Thank you!

Restaurants/ Cafes:

Vita Organic, Soho, W1 Web site - ring ahead to make sure

Beatroot, Berwick Street, Oxford Circus/ Tottenham Court Road, W1 More info

Bonnington Cafe: Vauxhall Grove, SW8 Web site - look for "Anya" days - she's the raw food gal working under the name "Raw Fairies"

Raw Friendly Supermarkets:

Wholefoods Market, Kensington, W8 Web site

Fresh & Wild - 4 stores: W1, NW1, N16, SW11 Web site

Planet Organic - 3 stores: WC1, W2, SW6 Web site

Organic Markets:

Spitalfields Market, Near Liverpool Street station, W1 Web site

Misc Other:

China Town, Soho, W1 More info - great for fresh durian, young coconuts etc.

Oriental City, Edgware Road, NW9 More info - huge range of exotic fruits and veg including durian and young cocos

Suki's Blog - Misc London-living and raw stuff, some raw events Blog

PS: Word on the street... top raw chef Russell James will be relaunching the London raw food dinner parties in Victoria some time this summer! Tell us more Russ : )

Good (and the Not-So-Good) Times to Go Raw

There are definitely times and situations when going raw is much more likely to be successful (and enjoyable!).

You need to be fully on board with your decision; your mind, body, spirit and emotions all need to be up for the journey. If one isn't, then you'll soon know about it!

Here are a few brief examples of times when going raw will be easy and not-so-easy... knowing this might make things a little clearer for you if you are currently struggling.

Good times to go raw

• In the warmer months
• When you’re in a stable position emotionally and mentally
• When you feel ready for bigger things
• When you really want to
• When you’re fed up with feeling tired and lifeless
• When you’re body cries “help!”
• When you want to transform your body and your life
• When you have sufficient time to give to reading up and experimenting
• When you have a burning need or desire
• When your WHY is big enough and compelling enough to drive you forward

Bad times to go raw

• When your friend or partner gets in to it, but you’re not sure
• When you’re going through a period of change and already feel unstable
• If you are suffering from anorexia
• When you are feeling more than a little stressed
• When you’re not sure if it’s right for you or have doubts
• When you simply don’t feel ready
• Because you think you should
• When your heart's just not in it 100%

15 Can't-Go-Wrong Tips for Eating Raw

I'm working on my book at the moment and am now at the stage of pulling together all of the various notes and first drafts I have created over the past seven years. I just came across these top tips that may very well end up featuring in the book, either just like this or edited and/or expanded. I thought you'd make good use of them while you wait!

1) Rinse your body through with at least one large glass of water first thing in the morning. Drink it warm and/or with lemon juice if this makes it easier for you!

2) Drink at least 6 pints of liquid per day, either through pure water, smoothies or fresh juices.

3) Drink away from your meal time – no closer then 30 minutes before eating, and no sooner than 3 hours after eating.

4) Only eat when hungry – yes, even breakfast.

5) Aim for one vegetable juice or superfood smoothie per day, minimum.

6) Fruit, when eaten, should be eaten before a main meal, never after.

7) Eat something green and organic at every main meal.

8) Eat at least one large leafy green salad per day OR drink one large green juice OR make one green smoothie.

50 Great Reasons to Go Raw

This list created by Karen Knowler and Sarah Best (of Get Fresh! magazine) from eavesdropping on our own conversations and those of others over the past few years...

I mean, could you get any more win-wins from your food?!

1. “To have unlimited energy”      
2. “To increase my clarity”
3. “To reach my natural weight”    
4. “To improve my memory”
5. “To support farmers”   
6. “To have sharper concentration”
7. “To conserve enzymes” 
8. “To raise my vibration”
9. “To rejuvenate and reverse signs of aging”       
10. “For spiritual expansion”

Eating Raw on a Budget

Eating raw can be either super-cheap or super-expensive, or anywhere in between - it depends on what kinds of foods you are buying, where you are buying them from as well as the all-important quality and quantity. The most expensive foods are typically the tropical fruits and out of season fruits, the speciality ingredients from the USA and of course organic foods are generally more expensive than non. The cheapest foods are of course going to be the ones you grow yourself, are given by others or what you'll have plenty of if you take up sprouting for a living! That said, there are always ways and means of getting cut-price produce of the kind you really want, it just takes a bit of time and effort to shop around, and sometimes some clever thinking! But once you've found some good suppliers, tips and techniques, you’re well on your way to saving what can often be substantial amounts of money.

Here follow some ideas which, without exception, will pay dividends, both in terms of time and money...

• Pooling resources with others is an excellent way to save time and money. You can bulk buy from wholesalers such as Suma, pool your knowledge, and also take it in turns to do the shopping or ordering. You’ll also find that when you order with other people you'll likely try new foods you might not have tried otherwise and discover some really lovely new ingredients or main meal staples. And then there's the added bonus of feeling part of a raw food 'community'...
• Grow as much of your own produce as possible. If you don’t have the space or time to get into gardening on any great scale, you can still grow plenty of sprouts and indoor greens which can save you a small fortune (one woman I know cut her food bill by a third by swapping meat for sprouts). Also, as you have already learned, sprouted beans, seeds and grains also supply some of the most live and potent nutrients you will ever find, and for next to nothing in many cases. Look out for a future post on successful sprouting.
• Dehydrate many of your fresh foods which are past their best, but still edible, but which you’re not planning on using before they deteriorate further. Instead you can dehydrate them in a number of ways (slices, chips, marinated then dehydrated, dehydrated then ground into sprinkles and seasonings etc.) and use them later. See a few posts back for mini teach-ins on dehydrators and dehydrating.