August 2017

  1. Retain Minerals
  2. Retain Enzymes
  3. Retain Vitamins
  4. Retain Fiber

Research shows that some vegetables are healthier raw than cooked.

For example, a study published in the Journal of Agricultural and Food Chemistry as far back as 2007 showed that heat damages the enzyme myrosinase in broccoli.

We need myrosinase because it breaks down glucosinates (glucose and amino acid compounds) into sulforaphane, which has been found to kill precancerous cells. It also breaks down the bacterium which causes ulcers and thus decreases your risk of stomach cancer.

Adding more fruits and vegetables to your diet is an essential step to wellness, but it is enhanced if you make room on your plate for lots of raw ones.

As a general rule, besides the anti-cancer causing properties of raw fruits and vegetables, they contain more minerals and other enzymes than their cooked counterparts. They also contain more vitamins and have more fiber than those which are cooked. The fiber aids your digestive system and lowers your cardiovascular disease risk.

Raw fruits and vegetables also contain phytonutrients that help your body fight disease and protect the health of your cells.

Foods that are particularly healthful, besides fresh fruits and vegetables, are raw fruit juices, raw nuts, dried and sun-dried fruits and grains. Raw nuts have been linked to lower cholesterol levels.

In the big picture looking at our overall planet, eating raw is important as well because it involves little or no packaging which is a major source of pollution today.

Begin your commitment to eating raw the day you purchase your groceries. Select sufficient raw fruit and vegetables to last for a few days and spend time putting them away.

Instead of boiling the life out of vegetables, lightly steaming is a better way to cook, making food edible while preserving the nutrients.

The more vegetables you can eat raw, the better.

That is because vitamins, of all the food groups, are especially sensitive to over-cooking. Even normal, low-cooking of vitamins can deplete Vitamin C and B-complex vitamins because they are water soluble. All of their benefits will be lost as they leach into the cooking water.

In general with vegetables, the longer you cook them, the fewer nutrients they will have. You may buy your carrots farm-fresh, for example, and then overcook them and throw all their good nutrition down the drain.

Try to introduce new vegetables and fruits into your diet for variety. To keep costs reasonable, pick up whatever is in season and enjoy the fruit or vegetable in its natural state. Get your children used to a seasonal snack of fresh blueberries, apples in season, and even kiwi, star fruit and fresh cherries when they are affordable.



  1. High-fructose Corn Syrup
  2. Malt Syrup
  3. Dextrose
  4. Fructose
  5. Fruit Juice Concentrate

Sugar is hidden in many foods we purchase under names that fool us into thinking they are healthy.

Other words for sugar include high-fructose corn syrup, malt syrup, dextrose, fructose, and fruit juice concentrate, among others.

According to the World Health Organization, sugar is a primary factor helping to fuel the worldwide obesity epidemic.

Sugar’s hold on us is strong. It is rooted deep in our cultures and is seen as the center of a number of special milestone events in our lives such as birthday cakes, holiday sweets, and rewards for good behavior.

But sweet as it is, it is one of the most harmful foods we can consume.

According to a 2013 study published in the Journal of the American Heart Association, sugar is a factor in heart failure and it can even affect the pumping mechanism of your heart.

Another study showed that eating too much sugar interferes with our natural body insulin, stopping it from doing its job effectively.

Sugar has also been linked with memory loss and brain degeneration in the area of cognitive skills.

Become a detective seeking out the hidden sugars in your foods. Look especially at salad dressings and sauces, breakfast cereal, flavored yogurt, flavored water and soft drinks.

Read labels and recognize the presence of sugar under its many other names. In addition to those already mentioned, add: corn syrup, glucose, maltodextrin, lactose, maltose, sorbitol, sucrose, yellow sugar, brown sugar, mannitol and xylitol. The higher they appear in the list of ingredients on a food label, the greater their quantity in that food.

Remember that just because a food sounds healthy and has some ingredients that you think are healthy, that doesn’t mean it is not full of sugar. Granola bars, tomato ketchup, brown breads, many fruit juices and milkshakes are perfect examples of foods with some healthy ingredients that are laced with serious sugar levels.