Happier and Healthier on a plant-based Diet (Rawtill4 and Starch Solution)

My todays post is not a Recipe. It’s more about many different Recipes and the way to prepare them within this particular lifestyle.
Today I want to take my time to write just a little report about the 80/10/10 and Rawtill4 (or recommand to have a look at the “Starch Solution” lifestyle if fruit isn’t your passion or you don’t want to eat as many for other reasons) and try to explain what it’s all about and also why I write about it.

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A bit more then a year ago I started to change my daily eating habits and diet lifestyle to a mostly plant based diet. I got more and more interested in nutritions and body awareness. My body felt sick eating dairyproducts and different foods with gluten and I didn’t want to ignore this. Last year in august my man and I started to go back to study again and our budget to liveon changed a bit. We were used to eating alot of meat in a very good quality – mostly regional and always organic- and we knew something had to change. We were both not ready to eat the same amount of meat in a lower quality and we could not keep up with the quantity. So I decided to eat meat only on the weekends….from there it went to every second weekend and so on until it only happened on rare occasions.
I must admit, it had multifactorial reasons for the change. There was the reason for the budget, my allergy to dairyproducts, I studied nutrition for one year, then I also found vegan cook books and started to go crazy experimenting with those recipes. I read the book “Peace Food” from Rüdiger Dahlke and watched the movie “Forks over knives” (Link Here)

Of course the information in the book about the examination of the economy with animals is truly overwhelming and brutal, but that doesn’t make it less true. And of course not everything was new to me, but it was the first time I actually opened up to those informations and gave them a chance to have an effect on me. In the past I dealt with information like this the same way we mostly deal with the everyday horrible news of the world, brutality or war for example. We notice it. We are shocked. But we try not to be to concerned about it….Shortly after seeing it, we focus on our every day lifes again. I’m not trying to criticize. I guess it’s a natural protection.

Anyway, I opened my eyes to this particular theme, stared at it for a bit too long and then could not take my eyes off of it or ignore it and walk away. But also I have this passion to cook and I do love well prepared meat in a good quality. This is the reason why I decided to eat a mostly plant based diet, whithout beeing to strict about it.
I do not describe myself a vegan. It happens about once a month that I eat a non-vegan product. Mostly when I’m invited at someones house or in a Restaurant or if I cook for dinner Parties. I guess to refer yourself as a vegan you follow a bigger concept then just eating habits.

Why High Carb Low Fat?
Since I am about 15 years old, I had to be careful to keep my weight or tried to lose weight. I was never really obese but always a “bigger” girl. People around me always suggested a low carb diet. Even though if I think about it, exactly those people deal with yo-yo effect and weight gain and loss over years.
You can imagine, it wasn’t different for me either. Following this low carb lifestyle didn’t keep me satisfied, neither it is healthy. I would eat like this for a couple of weeks, would loos a lot of weight (Probably mostly water) and I would always be a little bit hungry or even worse, I would grave everything I could not eat: Carbs. My mind would spin around bread, pasta, rice and potatoes. Sometimes I “stayed strong” and resist and sometimes I could not. And binging or “cheating” is never healthy, never feels good or.
I think it was my chinese doctor that tried to explain me, that my metabolism will work a lot better, if I would feed my body carbs, 3 times a day until satisfied. Well, that was about 9 years ago and didn’t believe him then, until now. I simply thought If I eat high carb meals 3 times a day, I will gain weight! I really believed it, because I made the experience by gaining weight when I ate high carb. What I didn’t know is, how important the Low Fat part was. As long as you eat animal products like cheese or meats and use Oil, it’s almost impossible to eat a low fat diet. And High Carb plus High Fat will make you gain weight.

My regular meals in the in the warm months and sometimes also in the cold ones are followed by the Rawtill4 concept.
In my world there are always exceptions. One exception will be Christmas dinner….. (My mother cookes incredible and it’s her tradition to prepare a 5 course dinner every christmas. And I will eat whatever she will present us that day)

As I am eager with cooking and using whole, organic foods and I do love fruits, it didn’t take too long until the title 80/10/10 crossed my eyes and got my attention. The webpages and youtube is full of well- and misinformed pages about it.
80/10/10 and Rawtill4 are not diets, they are vegan lifestyles. In this post I will only focus on the nutritional part though.
To understand Rawtill4 (which I mostly follow), you first need to know the 80/10/10 concept, which provides the basis.
80/10/10 (brought to life by Dr. Douglas Graham) is a hight carb low fat raw vegan diet.
Vegan eating: no dairy, no meat, no eggs
80% Carbs / 10% Protein / 10% Fat per day

This means that the consumer eats about 90-95% of his daily calorie intake from sweet, ripe fruits, 2-6% of the calories from greens and vegetables (and non sweet fruits) and 0-8% from Nuts, Seeds or oily fruits (like Coconut, Avocado, Durian..). This lifestyle doesn’t contain any cooked or refined foods, that isn’t in it’s natural state, for examples: Oil, Vinegar, Sugar. And there is no added salt to any of the meals. Natural sodium can be found for example in celery or tomatoes.
This lifestyle is not about calorie counting. But at the beginning it helps, until you get a feeling about it. And also it’s important to never calorie restrict. You eat good, fresh, hydrated foods until you are fully satisfied.

Fast and ill-conceived moves into this lifestyle is something that causes people to give up quickly.

Fruits are the easiest fast food in the world

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It’s important to eat ripe fruits to get all the sugar/calories you need, This is how ripe bananas should look, to get enough calories and satisfaction from them.

For example: The Person eats 2000 kcal a day.
1600 kcal from carbohydrates
200 kcal from protein
200 kcal from fat

The easiest to find out about the 80/10/10 proportion:
download Chron-o-meter for free
After a few days you get a sure feeling about it and don’t need to use it anymore.

One of my favorite 80/10/10 lifestyle follower on youtube is fullyrawkristina. I have mentioned her in my last post where I made a delicious dessert inspired by her. “Raw carrot cake in a glass”. She has delicious raw recipes and great meal ideas. Also she answers many questions about the lifestyle. Her channel: https://www.youtube.com/user/FullyRawKristina

So now lets look at the Rawtill4 Lifestyle.
Rawtill4 as the name says, is raw until dinner, everything else is the same.

Implementation:
The day starts with 1 liter of water in the morning to hydrate yourself after the long sleeping break (you drink about 2-3 liters of water a day).

For breakfast and lunch the meals are delicious ripe (if possible organic) fruits. (I usually eat about 400-500 kcal for breakfast, I prefer mostly a big smoothie, which I can also take with me to school, 400-500 kcal for lunch, for example an other smoothie, mono meals (means, that you eat only one kind of fruit for one meal (easier to digest), fruit salad or delicious “Nice Cream”, and 200kcal Afternoon snack. My dinner is a simple and mostly cooked dinner of about 800 – 1000 kcal.)
Greens have an important role to get all the nutritions you need. If you don’t eat a big salad with lots of green for or with your dinner, you can also put them into your morning smoothie.

I do know that this lifestyle can be frightening in the winter time, if you live in a country like I do (Switzerland), were you deal with long cold winters. Also, it is true that not everything is so seasonal and regional as it should be. For example Bananas (It’s the only fruit I eat all year-round)…
I do take care that I don’t eat the Mango or Papaya etc. in the winter time, when they fly them in from further away and choose fruits that grow closer or in Switzerland. And I do think that the winter has less to offer and can be a bit boring sometimes if you want to keep it saisonal.
That’s also the reason why I like to make a little switch to warm porridge or warm rice in the mornings. Or even have a starch Solution phase. I tried it and my body welcomes both lifestyles. For me, it’s perfect to live on Rawtill4 in the warmer months and enjoy the Starch Solution in the winter time, if I don’t feel for Rawtill4. In the cold months, if I don’t enjoy a warm breakfast and still want to have my big smoothie I add warming spices like ginger, cinnamon, nutmeg etc. to it

Want to know about Starch Solution by John McDougall? Go to the following youtube link and skip to Minute 3:00:

Here some of my breakfast or lunch smoothie ideas:
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Banana-Carrot- Ginger bread spices Smoothie (4 Bananas, 200g Carrots, Spices, Water)

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Spinach-Banana Smoothie

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Acai- Banana- Vanilla Bean

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Mango-Pineapple Smoothie

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Banana- Decaf. Coffee – Cacao- Smoothie

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Carrot- Mango Smoothie

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Banana- decaf. Coffee- Cinnamon Smoothie

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Spinach- Apple – Banana Smoothie

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Red Beet- Carrot Smoothie

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Simple Banana Mylk (only Bananas and Water)

Or check out my “Chai Latte Smoothie” Recipe.

My tip: I find it a lot easier since I have a very good blender (Vitamix), to prepare my food.

or Mono Meals:
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Also I love Banana Cream or Nice Cream (Base of pureed frozen or non frozen Bananas, plain, or topped with other fruits, nuts, seeds or spices:
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Peach Pie – Nice Cream (6 Frozen Banana Nice cream with peach pieces, Cinnamon)

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Chocolate Nice Cream (5 Frozen Bananas and 1 Tbsp. Cacao Powder)

More Nice Cream Recipe Ideas on my Bananice Page.

For dinner starches can make the base: Potatoes, Sweet Potatoes, Pumpkin, Lentils, Beans, Garbanzo, Cornpasta, Brown Rice, Millet (if you eat gluten: Whole grain Pasta, Oats), Rice pasta, Corn (or Cornmeal, Polenta), Buckwheat.
Then you add lots and lots of different veggies to it, Raw or cooked.
You can add some seeds or Avocado to it, or use nut butter.
You don’t use any oils (you either boil, steam or “fry” your veggies with water) and try not to use extra sodium. Not salting your food can be a challenge at the beginning. But I was very amazed, how fast I got used to less and less salt. With some dishes I still add a little bit, some I now find salty in it’s natural taste. Use lots of fresh or dried herbs and spices to make your food even more tasty.

Rawtill4 Dinner Ideas:

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No oil-no salt baked fried with homemade Ketchup (and a big green Salad on the side)
Ketchup: Tomato puree, Water, Coconut Sugar, curry powder, garlic powder, onion powder, ground mustard seeds, optional: soy sauce)

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Brown rice, red beans, fresh corn, grated carrots, onion and cilantro.
Topped with a homemade salsa (fat free and low in sodium) and Guacamole: 1/2 Avocado, Chili flakes, juice of lime, pepper, optional: 1/2 mango)

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Brown basmati rice with a veggie pan with coconut milk: Mushrooms, bellpeppers, zucchini, onion, garlic, carrots and cabbage cooked with some water and 1/2 cup coconut milk – some chili flakes, cilantro and pepper to spice, topped with spinach and sprouts

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Pizza: a base made out of Polenta and some Pepper. Baked by it self in the oven, then covered with veggies, topped with some Nut Cheeze (Cashew butter, water, pepper, chili) and baked again.

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Buckwheat Warps: Buckwheat flour, Locust bean gum powder, water, made in a non-sticking pan with no oil
Filling: Beans, homemade salsa, and Coleslaw: shredded Cabbage, Carrots, celery, chopped spinach. Dressing: 3 pitted dates (soaked), ground mustard seeds, lime juice, 1/2 Avocado

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Hamburgers: Glutenfree buns, Tomato, Onion and Salad. Homemade Ketchup. Paddies: Pureed kidney Beans, Pepper, Cilantro, Chili and fresh corn. Cooked without oil in a frying pan.

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Spring roll paper wrappers filled with Mango, Avocado, Corn, Romaine, Carrot, Cabbage, Bellpepper, Tomato, Cilantro, Lime juice

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Brown rice with a lentil dal: Pumpkin, red lentils, Curcuma, Cumin, Onion, Garlic, Pepper, yellow Bellpepper, fresh Cilantro, Coconut Milk

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Wok Noodles: Onion, Garlic, Sugar Snaps, red Bellpepper, shredded Carrots, cooked with Water and a little bit soy sauce, 2 Tbsp. non salted Peanut butter, Coconut Sugar, Pepper, Chili, Locust bean gum powder to thicken the sauce, mixed with rice noodles and mungbean sprouts

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Potato- Garbanzo soup with Carrots, Bell peppers, Cabbage and Curry, Romaine to dip

My favorite Rawtill4 youtube channel is Happy healthy vegan. Here the link to their channel: https://www.youtube.com/user/HappyHealthyVegan

Only a few reasons to follow the 80/10/10 or Rawtill4 Lifestyle:
– Feeling energized all day and never tired out after your meals
– Be hydrated all day
– receive your meant to be weight (it takes time, as it’s not a crash diet, but it will happen)
– enjoy the natural taste of food without covering it with oils and salt
– getting more vitamins and minerals
– the brain works faster
– less toxins in your body
– being less sick and feeling more vital
– improved digestion
– better nails, hair and clearer skin (Takes time as well, because you first go into a phase of weeks or months of detox when you start eating like this. For that reason it can even get worse at the beginning, before it gets better.)
– it can lower your blood pressure
– less risk for heart disease, Arteriosclerosis

Just to let you know: I will not only post vegan meals in the future. It will continue with alternation.
Actually my next few post are non vegan from a Buffet where I cooked vegan and non vegan dishes.

I just wanted to share this with you, because this lifestyle makes me truly happy. I feel so much better, healthier and happier. And I believe everybody should have the chance to feel that way. Food is never just food. And yes, I now believe, we are what we eat.

I hope you enjoyed my post….
And if you didn’t at all: I hope you will continue following me and my new Recipes 🙂

If you have more questions, don’t hesitate to ask. Of course I am not a professional on this lifestyle and also very new to it.

“Let food be thy medicine” -Hippocrates

Love, Emily

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