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TRAVELNISTA's Recent Blog Entries
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Sunday, May 06, 2012
Thank you for reading my blog. I also appreciate it if you were among those that checked off, “I Like,” because the Blog did hit among Popular Blog Post. It was an important message that just needed to be discussed. I am happy a lot of people will now become aware of the dangers of this diet.
Just so you know for the future how important it is to click on the " I Like This Blog"…
If a particular blog of someone really touches you or speaks to you, then consider clicking "I Like This Blog." By doing this other people who may never even know that person blogs on Spark People may never get to read that blog. If you feel that the person wrote a great motivational blog and it may possibly help others that are struggling, then consider clicking "I like This Blog."
Others in Sparkleland can only benefit from reading that blog if they know it exists. Most people subscribe to their favorite blogger but there are so many others out there with different views. If you think it is a great blog you have just read, then please check it so that others have the opportunity to also read it and walk away with some info that could also help them on their own personal journey here on Spark People. After all isn’t that one of the best things about Spark People, sharing. I have learned so much on Spark People from people sharing their knowledge, sharing about how they succeeded on their journey, sharing tips, sharing recipes, and just plain motivating other people.
Sidenote:
A lot of people because of my 80/10/10 blog have visited my Spark Page and have checked out my progress and my journey here on Spark People. Thank you for that because the whole idea behind Spark People is to come together as one big community and help each other better themselves, to be successful in their journey to becoming healthier.
Even though I follow a Raw Food Diet (because that works for me and my Diabetes); I don't push it on others. I do blog about it often to try to get more people to add Raw foods to their current diet. Heck, adding a nice dinner salad and/or a piece raw fruit as a snack will do your body good. Making a small adjustment and doing something that little, really helps your body in so many ways and sharing that little tidbit makes me happy.
I do make sure I get enough protein in raw nuts, raw seeds, and sea vegetables and heart healthy fats. In fact all fruits and veggies have protein in them, some are trace amounts because let's face it people eat bigger portions of meat. Pound for pound most greens have more protein than meat.
Sooooooooooooooooo Here is to a healthy lifestyle and weight loss journey on what ever path you choose to follow. Again  do your homework and research yourself to make sure it is a healthy one.
HUGS! Yvonne   
Thursday, May 03, 2012
I would not be a responsible Team Leader if I did not write and share this blog. I am both saddened and scared for team members of my Raw Foodies and Green Smoothie Teams that are following the writings and suggestions of a Sparker that is constantly pushing the 80/10/10 Diet. Yes there are pros to this diet but the cons far outweigh them. However, this Sparker does not share the pitfalls and reacts poorly when the subject arises.
For those that are not familiar with the 80/10/10, this is a book that was written by Douglas Graham. His concept proposes that the ideal ratio of nutrients to support health is 80% carbohydrates, 10% protein and 10% fat. Graham is basing his program entirely on raw foods with fruit forming the foundation of the diet. He states that fruit is the ideal food for humans and supports his claims with convincing arguments and scientific research.
Dieters are encouraged to eat mono meals of fruit where a single fruit is eaten in large quantities. For example breakfast might consist of 4 pounds of watermelon. Graham explains that it is necessary to eat fruit in such amounts in order to obtain adequate calories, which is necessary to thrive on this diet.
Graham also advises dieters to consume approximately a pound of leafy greens each day such as lettuce, spinach, and celery. Foods high in fat such as avocado and nuts are generally limited to a small serving every second day or so.
Ok enough for a synopsis of his book.
There are pros and cons to consuming fat in your diet. There are many opinions out there just exactly how much fat we need in our diets to be healthy. We should limit foods high in saturated fat, fat is necessary to maintain a healthybody. Many people eat too much of the bad fats, but also eat too little of the good fats required for optimal health.
There are long term, health problems from dietary deficiencies and imbalances inevitably catch up with people. When one starts embracing a new way to eat the beginning of the diet results in a spectacular honeymoon phase—filled with surging energy, renewed vigor, and zest for your lively cuisine. Of course it does. You have been abusing your body for years and you are now cleaning up your act and your diet. Out goes the greasy fried foods (think cheese burgers, fried chicken, and fries), out goes the sugar ( think milkshakes, ice cream, cookies, cakes, and pies), out goes the processed foods (think about your favorite junk food snacks). You get the ideas so of course you are going to lose weight and your health immediately improves.
But somewhere down the line—months for some people, years for others—the problems start creeping in. To lower the risk of obesity and heart disease, it is important to reduce the amount of fat in the diet. However, going too low can also lead to health problems because the body needs some fat to function properly. The American Cancer Society and the American Heart Association, keeping your fat intake to around 30 percent of your daily calories (while minimizing consumption of saturated fat) can decrease your risk for certain cancers, cardiac conditions and stroke.
Essential fatty acids are directly linked to brain function, mood stabilization, healthy nervous and reproductive systems, etc. So many parts of the body are built with fats too, not enough of them and things can start to malfunction here and there. I'm not advocating tons of fatty foods but there is a reason we crave them, good fats are pretty essential for body function and health.
Short-term results and long-term results are often the exact opposite. If feeling better in the short-term was the key to your health then go for it. Yes you will loose weight if that is your only objective. So if you only do this for a short term that may be appealing. You will get fast results. Are bells going off in your head right now? They should be, doesn’t this sound like just another fad diet? Doesn’t this sound like just a quick fix?
Unfortunately there is a price to pay for taking such a path. Aren’t we all here on Spark People to learn how to form better habits and to develop a healthier lifestyle? Diets do not work but healthy lifestyles do. We need to develop a lifestyle plan we can live with forever and not just the short term.
That is the problem with the 80/10/10. There is no longevity to it. It hasn’t been around long enough to have a proven track record. It hasn’t been around long enough for the illnesses, complications, and deaths to be attributed to this way of eating. However, by following an lowfat diet like 10% or less has found usually starting with small things like constant coldness, disappearance of the menstrual period followed by much more serious health problems like anemia, infertility, hair loss, severe digestive problems, frequent illness/immune disorders, autoimmune disease, and any number of other strange complications.
If you follow a low-fat diet, then you are missing out on the benefits of good fat such as unsaturated fat. This type of fat actually helps decrease bad LDL cholesterol and increase good HDL cholesterol. Cooking oils such as olive oil and canola oil contain unsaturated fats, as do nuts, peanut butter, avocado and flaxseed. Omega-3 fatty acids are another type of healthy fat, as they can help decrease cholesterol, blood pressure and triglycerides. Fish such as salmon and tuna are high in omega-3 fatty acids. Low-fat diets also decrease the supply of hormones that maintain your muscles. This results in the loss of lean muscle that helps you burn calories and rev up your metabolism.
Fat serves essential functions in the body. It helps control inflammation, supports blood clotting and brain development and provides insulation for the organs. In addition, fat can provide the body with energy when glucose levels get low. The body needs adequate levels of fat to maintain healthy skin and hair and to be able to absorb fat-soluble vitamins such as A, D, E and K. So cutting out too much fat from the diet is not healthy.
A study in The American Journal of Clinical Nutrition showed that, after eating an oil-free salad of lettuce, spinach, carrots and tomatoes, people absorbed little of the phytochemicals beta-carotene, alpha-carotene and lycopene
In conclusion the Benefits of the 80/10/10:
Can help keep your cholesterol levels constant
Can help lower your blood pressure
Can help eliminate risks of cardiovascular disease
Quick weight loss that will come back once you find your body can’t sustain this diet and you go off it
The cons of the 80/10/10:
A diet you can not follow for life
Annemia
Gall bladder issues
Digestive issues
Hair loss
 Thanks guys, how could I leave off the most common problem with high fruit consumption - the loss of your teeth and other major dental complications
You can lose B vitamins, zinc and some essential fatty acids if the fat content in your diet is too low. Fat is needed to help the body absorb vitamins A, D, E, and K, as well lycopene.
The researchers analyzed data from the long-running Nurses' Health Study that began in 1980 with 85,764 women. By 1996, the ones who ate the least saturated fat (about 20 grams per day) were about twice as likely as women eating moderate amounts (25 to 36 grams) to have suffered a particular type of stroke called an intraparenchymal hemorrhage.
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Following a low fat is a good thing. Keeping your daily fat intake between 20 and 30% is safe. Limiting your daily fat intake to 10% or under is dangerous.
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The thing that bothers me the most is this diet is totally unproven. It is the brainchild of just man and one book. It is this one book that this Sparker is basing her conclusions on and is trying to ram you’re your throats and say this is the one true way to eat. There is a term for this. It is called orthorexia nervosa. Orthorexia nervosa refers to a pathological fixation on eating so-called ‘proper’ food. I see a danger in this because she is trying to develop a following and many people are turning to this because tremendous weight loss is and always has been enticing. Ding, ding, ding those bells are going off. Do your homework folks. Do your own homework. Make your own conclusions. Look at both the pros and cons, then make your own decision.
Please read this article found on Spark People, 6 Risks of Eating a Low-Fat Diet. How Low Can You Go? The Big Fat Truth about Low-Fat Diets. It is Spark People’s position on the issue of low fat.
www.sparkpeople.com/resource/nutriti
on_articles.asp?id=60
Sunday, April 29, 2012
Eating Raw is based on the belief that Raw is the most healthy way to eat is by fueling the body with food that is uncooked. Although most food is eaten raw, heating food is acceptable as long as the temperature stays below 104 to 118 degrees Fahrenheit. Cooking is thought to structurally change and render the enzymes useless that are naturally present in food. Enzymes are the life force of a food, they help us to digest food and absorb nutrients. When we eat cooked food, our bodies are forced to work harder by producing more enzymes. Over time, a lack of enzymes from food leads to digestive problems, nutrient deficiency, and most of our modern day diseases including Cancer.
Questions, questions, questions I get tons of questions.
The 1st and most asked question is, “ Where do you get your protein from?”
Most green leafy vegetable have protein
Hemp seeds (36.6% protein - making them, by weight, the highest protein food on earth, with the exception of algae. In addition, 65% percent of hemp protein is Edestin, considered by scientists to be the most easily digestible type of protein)
Raw Nuts
Raw Seeds
Chia seeds are an excellent source and one of my favorites
Bee Pollen (contains all the essential amino acids plus quite a few more, such as arginine, aspartic acid, glutamine, proline, glycine alanine, etc.)
Royal Jelly
Blue-Green algae (60% protein)
Spirulina (65-71%)
Marine phytoplankton (over 60%)
Mesquite powder (approximately 20% protein)
Incan berries (16% protein)
Maca
Avocados one of my favorite forms of heart healthy fats.
All fruits and vegetables actually have protein.
Where do I get my calcium from?
You have all heard the commercial, Got milk? Well you do not need to drink milk to get your daily calcium. Here are just a few of the Raw sources where I get my daily dose of calcium.
An ounce of sesame seeds is loaded with 280 mg of calcium which is almost as much as an entire 80z glass of milk.
One cup of boiled turnip greens is loaded with close to 200 mg of calcium.
One cup of Raw broccoli has 186 mg of calcium.
One cup of arugula is loaded with 125 mg of calcium. The next time you whip up a salad, consider throwing in a few handfuls of arugula or even better at 3 cups a full salad would pack close to 400 mg.
A cup of raw kale is loaded with a full 90 mg of calcium. That means a 3.5-cup kale salad provides even more of the bone-builder than an entire 8 oz glass of milk.
A one ounce serving of almonds has 80 mg of calcium.
One navel orange also provides 60 mg of calcium.
A cup of raw kale is loaded with a full 90 mg of calcium. That means a 3.5-cup kale salad provides even more of the bone-builder than an entire 8 oz glass of milk.
A one ounce serving of sunflower seeds has 50 mg of calcium.
A one ounce serving of sunflower seeds has 50 mg of calcium.
What do you eat?
Oh my gosh trust me I don’t feel deprived. I eat prepare Raw recipes that really stack up well against the cooked version. Go into a Raw Restaurant and you will be blown away by the taste of your entrée as well as the beautiful presentation on your dinner plate.
I eat:
Raw fruits
Raw vegetables
Avacodos
Cold Pressed Extra Virgin Oils
Coconuts
Raw Nuts
Raw Seeds
Sprouts
Sea Vegetables
I don’t eat rabbit food. I make glorious salads of all sorts, Green Smoothies, Raw Soups , Raw Pasta dishes using kelp or spiralized zucchini or other veggies as my pasta, Raw Desserts, and so many different things that rival or surpass the cooked version. Take a peak at my Raw Cookbooks:
Travelnista's Raw Recipes
recipes.sparkpeople.com/cookbooks.as
p?cookbook=279984
Travelnista's Raw Desserts
recipes.sparkpeople.com/cookbooks.as
p?cookbook=390052
Please make these dessert recipes occasionally and eat in moderation as they can be high in fat content. Yes they are heart healthy fats but I like to keep my daily fat consumption between 20 and 30%. You make your own decision at what fat % you want to be. You decide on how fat interacts with your body. You do need fat in your diet because your body needs fats to operate correctly. Your body is an amazing machine but it does need to be fed the proper foods.
The recipes in both of my cook books look good right? They are easy to make too:!
Do you have to be 100% Raw to get benefits?
No. You will see benefits from just from being more Raw than you are now. On the Raw Food Team I am on, The Raw Foodies, our mantra / motto whatever you want to call it is we are not the Raw Food Police. It is up to you how Raw you want to go.
You’ll benefit by just adding a big salad at dinner with greens other than iceberg lettuce(try romaine, baby spinach, mixed field greens, red leaf lettuce, etc) and mixture of salad veggies you like: onion, tomato, shredded carrots, cucumber, zucchini(better than cucumber for you), radishes are just a few that come to mind. Eat before your meat and potatoes better yet because you’ll eat less. Plus the fiber in the veggies will help your digestion by pushing the rest of your meal through your intestinal tract.
How about adding a piece of fresh fruit or 2? Makes a great portable snack or a healthy alternative to dessert. Make one of those an apple. There is a reason for the old saying, “An apple a day keeps the doctor away.”
Add a daily Green Smoothie and now you’re cooking with gas. 
Well actually you are not because you are cooking at all. You are making a really quick healthy meal by drinking a Green Smoothie instead and there is no cooking involved. It just involves a knife and a blender with a quick cleanup, whole process takes between 5 to 10 minutes.
You will find out for yourself just how good your body feels when bumping up the Raw. You will find some aches and pains going away, better digestion, better sleep, etc. Your body may just make you realize, yes there is something to this Raw Food Movement. Don't be surprised to you maybe going 50%, 75%, 80%, 90%, or even 100% Raw. As your body heals itself with food instead or drugs you will make that decision all on your own.
Just one little tidbit to pass on. Trust me I have a million but here’s one:
Most people don’t realize all of the benefits of fruits and veggies. Did you know that there are better fruits or vegetables to eat to obtain a higher dose of Vitamin C instead of the orange. Try:
One cup of raw, chopped red bell pepper packs a whopping 190.3 milligrams of vitamin C. The same amount of a green pepper has 119.8 milligrams.
Try kale. Just two cups of this veggie, chopped, offers 160.8 milligrams of vitamin C. This superfood is also rich in vitamins A, C and K, as well as phytonutrients and fiber
One small papaya (about 157 grams) has 95.6 milligrams of vitamin C. A cup of mashed papaya has 140 milligrams. Papaya is also high in vitamin A, folate and dietary fiber.
One serving (147 grams) of strawberries has 86.5 milligrams of vitamin C. Eat two servings of strawberries a week to slow cognitive degeneration.
One serving of kiwi offers 137.2 milligrams of vitamin C.
One serving (148 grams) of chopped broccoli adds up to 132 milligrams of vitamin C.
One small head of cauliflower (with a four-inch diameter) has 127.7 milligrams of vitamin C (and just 66 calories).
Brussel sprouts may not beat an orange, but a cup of Brussels sprouts still has a solid 48.4 milligrams of vitamin C. And the veggie is also rich in riboflavin, iron, magnesium, dietary fiber and vitamin A, among others.
Cantaloupe has for a one serving 49.2 milligrams.
One large sweet potato has 35.3 milligrams. I love raw sweet potato. I shred them for salads, use in Raw Soups, make dehydrator sweet potato chips, or use in Raw desserts.
Foods you find in nature are incredible. They are better than popping pills. Everyone has so much to learn about foods and/or nutrition including me. Sooooooooooooo let's all do this together.
This subject to be continued in another blog…
Saturday, April 28, 2012
Today, I promise I will not quit.
I pledge that no matter, how many ups and
downs I pass through,
I will continue on my journey.
I pledge to make a NEW START today,
and forgive myself for my past,
and to stop being so critical of myself.
I pledge to take control of myself,
To Stop making excuses,
And stop blaming other people or situations.
I pledge to treat myself as I would my Best
Friend,
Because that is who I am.
I pledge to stay in the race
and to be a WINNER!
signed: Linda S. Jayne (Geminisue)
04/13/12
signed: Leisa (Sunflowergal40)
04/26/12
Signed: Chris (chriskenandkids)
04/26/12
Signed: Linda (scoutmom715)
04/27/12
Signed: Nancy (tedybear2838)
04/28/12
signed: Yvonne (travelnista)
04/28/12
signed: Ursula (Urleec)
04/28/12
signed: Sandbbar
04/28/12
****Original from blog of from Linda S. Jayne (Geminisue)
Will you blog and post the Never Quit Pledge, today/soon?
Let's spread it through Sparks, so all can have the choice to commit!
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Get An Email Alert Each Time TRAVELNISTA Posts
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Thanks for sharing the RAW Info. Many people are clueless they actually think cooked foods is better and more nutritious. 
Member Comments About This Blog Post:
Wonderful to see your blog featured in the Spark mail. What an honor. 
KNEYRUS ,
