Don't Worry Be Happy!!!

Crudivorísmo….Remédios naturais…Anti oxidantes e radicais livres…As transformações vêm do interior para o exterior! Veja o que você pode fazer! Parte II


Transform Yourself From the Inside-Out and Look Your Best Naturally

Sunday, May 11, 2008 by: Charmaine D. Mercado (see all articles by this author)
| Key concepts: raw food, antioxidant and nuts

Parte II
Carotenoids such as beta-carotene, lutein, lycopene, are pigments responsible for the colors of many orange, yellow, red, and green fruits and vegetables. Carotenoids are known to slow down the aging process. Get your beta-carotene from orange and golden-colored fruits and vegetables such as mangoes, papaya, apricots, carrots, sweet potatoes, pumpkins, and the superfood goji berry. Green vegetables such as spinach, kale, and broccoli are also great sources of beta-carotene. Lutein can be obtained by eating green vegetables such as kale, collards, spinach, broccoli, romaine lettuce, swiss chard, and brussels sprouts. The highest amount of anti-aging and cancer-fighting lycopene can be found in raw sun-dried tomatoes, then in cooked tomato products such as tomato sauce and paste, followed by fresh, raw tomatoes. Watermelon, red peppers, and pink grapefruit also have significant amounts of lycopene.

Bioflavonoids are known to have chelating properties, binding to toxins and eliminating them safely out of the body. Like other antioxidants they have the ability to neutralize highly unstable and reactive molecules that are responsible for premature aging. They also help treat varicose veins, bleeding gums, bruises, and hemorrhoids. Get your medley of primary bioflavonoids such as rutin, resveratrol, hesperidin, quercetin, and anthocyanins from buckwheat groats and leaves, rosehips, broccoli, citrus fruits (lemon, oranges, grapefruit, tangerines) berries (blueberries, strawberries, blackberries, raspberries), papaya, cantaloupe, cucumber, garlic, onion, cherries, plums, apples, tomatoes, kiwifruit, grapes, red wine, and green tea.

Pycnogenol is known to be fifty times more powerful than vitamin E and twenty times more effective than vitamin C. Pine bark and grape seeds are high in pycnogenol.

Alpha-lipoic acid increases the power of other antioxidants such as vitamins C and E. This antioxidant is naturally present in peas, swiss chard, collards, broccoli, spinach, and tomatoes.

Alanine is an amino acid that aids in the development of skin, hair, and scalp. Like zinc and sulfur alanine speeds up wound healing. Alanine is available in apples, avocado, almonds, olives, and cucumber.

Arginine aids in the healing and repair of skin and connective tissue. It facilitates weight loss by helping your body increase muscle mass. Arginine is important in the formation of new bone and collagen. Dietary sources of this amino acid are cacao, carob, hemp seeds, celery, coconut, peanuts, wheat germ, soy, dairy, walnuts, almonds, cucumber, sunflower seeds, beets, and oats.

Aspartic acid helps build healthy bones and teeth. Find it in almonds, grapefruit, hemp seeds, lemon, sprouts, cucumber, and apples.

Cystine contains sulfur, a mineral that helps build strong nails, healthy skin and hair. It promotes skin elasticity and assists in the production of collagen. This amino acid is very important in detoxification because it destroys free radicals and binds to heavy metals so that they can be safely eliminated from the body. Poultry, egg yolks, red peppers, apples, yogurt, alfalfa, garlic, onion, hazel nuts, broccoli, brussels sprouts, oats, wheat germ, and cucumber all contain cystine.

Glutamine plays the biggest role in the body’s metabolic processes among all the other amino acids. It is therefore no coincidence that glutamine is the most abundant amino acid in the body. This amino acid is also a precursor of glutathione, one of the much-raved antioxidants in the world of both conventional medicine and natural health. Glutamine prevents muscle loss, making it a vital nutrient among bodybuilders. Glutamine food sources include spinach, beans, parsley, dairy products, and fish.

Glycine is needed by the body to build proteins and other amino acids, repair damaged tissue, and accelerate healing processes. Glycine can be found in fish, dairy, almonds, okra, figs, raspberries, lemon, oranges, and beans.

Lysine aids in building muscle mass, tissue repair, and collagen formation. Deficiency symptoms of lysine include hair loss, bloodshot eyes, and retarded growth. Increase your lysine intake by consuming lima beans, dairy products, fish, potatoes, yeast, soy products, and eggs.

Methionine is an essential amino acid that contains a high amount of sulfur, the fourth most abundant mineral in the body. This amino acid is vital in collagen formation and in building strong hair. Like glutathione, methionine is also a powerful antioxidant that neutralizes free radicals and detoxifies the body from heavy metals. Get your dose of methionine by consuming more garlic, dairy, onions, fish, soybeans, lentils, and other seeds.

Proline helps in the breakdown of fats. Coconut, avocado, almonds, olives, and cucumber are good sources of proline.

Phenylalanine helps the body get rid of waste matter. Cacao, tomatoes, pineapple, cucumber, apples, carrots, fish, poultry, eggs, dairy, nuts, millet, sweet potatoes, avocado, spinach, corn, millet, green peas, chards, and potatoes are all phenylalanine-rich foods.

Serine is needed for muscle growth and tissue detox. Eat pineapple, papaya, apples, cucumber, and radishes, which all contain serine.

Tryptophan helps the body generate new cells and tissue. Get your tryptophan from peanuts, soy, dairy, celery, beets, fennel, carrots, spring beans, fish, eggs, and oats.

Threonine is also an essential amino acid that plays a vital role in the formation of collagen, muscle tissue, and elastin. Soy, chickpeas, lentils, wheat germ, fish, egg yolks, flaxseed, and peanuts are all rich in threonine.

Tyrosine affects hair color, tissue, and cell growth. Apricots, cucumbers, bananas, lima beans, pumpkin seeds, almonds, green pepper, strawberries, fish, oats, avocado, and sesame seeds all contain tyrosine.

Valine, an essential amino acid, is needed by the body for proper muscle metabolism and tissue repair. Valine can be found in mushrooms, dairy, peanuts, soy, and grains.

Additional Tips for a More Successful Natural Make-over

1. A certain step you can take to have a dramatic improvement in appearance in a matter of days is by fasting. When you fast your body re-allocates its energies from digestion to detoxification more than it does on a regular high-raw or all-raw diet. You may opt for a cleanse that is either milder or stronger, like the one that removes a lot of fiber from the food to further accelerate the body’s cleansing rate. There are several kinds of fasting that you can do: water fast, lemonade fast (or the master cleanse), mono-meal fast, juice fast, and the juice feast. The difference between the juice fast and the juice feast is in the amount of juices you can consume. In the former you can only drink a limited number of servings, while the latter would require you to drink at least 2 gallons of juice everyday. Whichever fasting program you choose has to be 100% raw. It is good to do your own research and to consult an expert on fasting to help you decide the type and duration of the fast that is right for you.

2. Intensify your body’s inside-out make-over by detoxifying your mind. Raw food and natural beauty guru David Wolfe put it so eloquently in an old but currently unavailable interview published online: "True beauty comes from the inside out. It emerges from proper thinking, as well as proper nutrition, and exercise. Thoughts — positive or negative — etch themselves in the face and record themselves in the character of the individual… The habitual presence of high and noble thoughts polishes the face, defines the stature, and builds the countenance. High purpose and genuine enthusiasm create an immaculate beauty. Thoughts alone can overwhelm the influence of clothing and cosmetics." Negative thoughts and emotions acidify the system. Unfired food will eventually alter your thought patterns and emotional make-up for the better, but you can also diffuse them with the help of exercise, acupressure, or any activity that you enjoy doing. Such activities will trigger the release of feel-good chemicals that would facilitate your mental make-over.

3. Opt for a low-sugar and low-sodium diet. Say no to highly-processed foods and refined sugars. Foods with high glycemic indices promote insulin secretion. High levels of this hormone in the body leads to premature aging, breaking down collagen along the way, the fibrous protein responsible for your skin’s firmness and contour. A high-sodium diet on the other hand causes weight gain, cellulite, dark eye circles, and water retention.

4. Improve your circulation through regular exercise, massage, acupressure, and dry skin brushing prior to taking a bath. These will all improve both blood flow and lymphatic drainage. By stimulating the lymphatic system metabolic wastes and toxins trapped in the lymphatic fluid more easily move to the bloodstream, allowing them to be eliminated from the body. Also, daily dry skin brushing with a natural brush will help remove cellulite and reveal a softer, smoother skin.

5. Sweating is a good way to get rid of toxins through the skin, the body’s largest organ of elimination. Work up a sweat by doing your favorite aerobic exercise or by going to a sauna for a pampering detox treatment.

6. Steer away from deep-fried food. Plant oils subjected to high temperature get oxidized. Oxidized fats inside the body cause free radicals to proliferate, so choose wisely when you eat outside, and be extra wary because some restaurants don’t change their oil to cut down costs and keep using oxidized oil over and over again. Barbecued, charred, and broiled food will also result in increased free radical activity in the body.

7. Consider hiring a raw food coach to help you personalize your new healthy diet. He or she can guide you in making the right food choices by asking you questions about your family history, previous diet, and the goals that you want to achieve through the raw diet. A raw food coach can also give you the encouragement and support you’ll need as you step on the marvelous but often-misunderstood world of raw food. He or she will help you plan strategies to maximize results and give you advice to overcome problems and issues that you might have on the raw diet. Attend raw food seminars and potlucks not just to immerse yourself in the world of raw food but also to meet people like you who want to improve all aspects of their life through superior nutrition.

8. Minimize your consumption of meat if you still feel that you must eat animal flesh. Raw or cooked, animal flesh is acidifying. Acidosis leads to accelerated aging. Raw animal flesh contains parasites, and cooked meat encourages the growth of worms through putrefaction in the intestines. Avoid unhealthy animal fat such as those found in red meat. That bacon or pancheta may look so tempting to you but if the human body stores its metabolic wastes and toxins in the fat cells then guess where the animal’s poisons are found.

9. Quit smoking. Smoking will give you dark lips, crow’s feet, wrinkles, a sallow complexion, and dark eye circles. Smoking will also exhaust your vitamin C supply due to increased oxidative stress.

10. Learn to relax and let go of tension. Physical stress and lack of sleep force the body to work much harder and disrupt hormonal activities. Weight gain, hair loss, wrinkles, gray hair, oily skin, dark eye circles, dandruff, murky skin tone, acne, dry skin, eye bags, and a haggard appearance are all side effects of having too much stress in your life. Fight stress through exercise, deep breathing, and a healthy diet. Try to connect with others and with that part of yourself that needs to be acknowledged, appreciated, and cared for.

11. Control your alcohol intake. Liquor burdens the liver and therefore interrupts the detox process. Red wine may be considered raw and may have a lot of antioxidants, but alcohol is alcohol and would still have to pass through the liver.

12. Drink plenty of water. Water not only helps flush out toxins and helps promote weigh loss; it is also needed by all the nutrients to do what they’re supposed to. The body’s metabolic processes rely on water to be carried out smoothly. Water hydrates tissue and cells. It fights off cellulite, dry skin, constipation, and edema brought about by a high-sodium diet.

13. Get yourself your own aloe vera plant. Aloe vera is a wonder plant that can heal wounds, burns, infections, and lacerations. It contains around 200 phytonutrients as well as vitamins, minerals, enzymes, amino acids, and essential fats. Aloe has properties that can restore tissue. It also boosts the potentiality of antioxidants. The quality of aloe tends to deteriorate upon exposure to air, so mix the gel last to your favorite raw smoothie or juice with a spoon and consume immediately.

14. Some foods have greater antioxidant power than the others, so you may want to include them in your diet on a more regular basis. This is determined by ORAC values, which stands for Oxygen Radical Absorbance Capacity. ORAC measures the in-vitro ability of foods to destroy free radicals. Studies reveal that antioxidants found in foods raise the antioxidant power of the blood. Raw cacao has the most phenomenal ORAC value. All other super foods, as well as prunes, raisins, blueberries, blackberries, kale, spinach, strawberries, raspberries, Brussels sprouts, plums, oranges, red grapes and alfalfa sprouts, fare very well in ORAC assays. Among the nuts, pecan, pistachio, and almonds have the highest ORAC ratings.

15. Coffee has been reported to cause wrinkles in spite of all its publicity as a high-antioxidant drink. Coffee beans are roasted even before you "cook" them in your cup with hot water, which goes to mean that coffee has a greatly-reduced antioxidant capacity. If you eat a mainly raw diet, which provides more octane than heat-treated caffeine, then you wouldn’t need coffee. Super foods will also provide a lot more energy than your daily caffeine fix.

16. Go natural as often and as much as you can. Toxins from your creams, lotions, make-up, perfume, shampoo, soap, and additive-laden foods will convert into free radicals once they have entered the gut or bloodstream. Anything carcinogenic will lead to free radical damage.

John Robert Powers said that beauty is every woman’s birthright. A rejoinder to this is that beauty is everyone’s birthright, male or female, young or old, black or white. The concept of radiant health has made us rethink the traditional idea of physical attractiveness. The raw food philosophy teaches that beauty is everyone’s privilege no matter where the person is coming from, since anyone can attain outstanding health by eating more raw food and by adopting positive lifestyle changes. If one really thinks about it, health, happiness, and beauty are truly inseparable from each other. Enjoy the journey to a healthier, happier, and better-looking you!


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Kenton, Leslie and Susannah. Raw Energy. Century Publishing 1984.

Mc Bride, Judy. Can Foods Forestall Aging? March 16 2007.
((…) .

Moffat, Denice. Amino Acids. 2006. ( .

Antioxidant List And Best Bet Foods. 2006. ( .

Petrosino, Steven. Dietary Sources of Glutathione. N.d. ((…) .

Rose, Natalia. The Raw Food Detox Diet. Regan 2005.

Wolfe, David. The Latest Word on Raw Food: Raw Chocolate! N.d. ((…)

Three Age-Defying Secrets of the Beauty Diet. N.d.

About the author

Charmaine D. Mercado is a freelance writer who is passionate about natural health, nutrition and well-being.


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