Healthy bacteria are important because they help us to digest & absorb nutrients, vitamins and minerals from our food properly. The beneficial bacteria live in our gut and ensure that we maintain a strong immune system.

If you suffer from problems like gas, bloating, indigestion, heartburn, skin rashes, headaches and other symptoms after eating a meal (apart from eating the wrong kind of food) you may also not be digesting your food properly. A fully functioning digestive system is very important if we want to break down our food properly and absorb the nutrients from it. This is where good bacteria come in! Probiotics are healthy bacteria that live and recreate themselves naturally in the intestines in healthy people. They help our digestive system function at its best.

Why is it that we lack good bacteria in your digestive system?

When we consume things like antibiotics, we kill the good bacteria as well as the pathogenic bacteria in our digestive system.

We have all been programmed to believe it’s safe to consume chlorinated tap water and this is by far the most popular method used to kill bacteria in water today. However, chlorinated water also destroys the normal gut flora in our intestines. This means that it destroys part of our immune system because 80% of our immune system is in our gut. It’s also been linked to clogged arteries and destroys vitamin E in the body. This is why it’s so important to eat foods which are rich in the good bacteria because our normal gut flora is constantly attacked by pollutants.

Our immune system

Our immune system is a key part of being healthy. The immune system can also be described as our army or defence system. It protects us against infections and toxins. A healthy immune system is a key part of well-being. 80% of our immune system is in our gut. If the healthy bacteria in our gut is not enough we will easily fall sick and have a host of other illnesses and allergies.

Our good bacteria today is continuously attacked by antibiotics, chlorinated water, sugar, stress, birth control pills and other environmental factors. It is for this reason that a lot of people today suffer from digestive issues. Adding good bacteria in our intestinal tract daily is absolutely essential for our health and well-being.

The benefits of fermented foods?

Fermented foods like sauerkraut, kombucha, kefir & raw nut cheese are not only delicious and a wonderful addition to your diet; they’re also rich in probiotics that are necessary for our health. They are a very affordable way of getting the good bacteria in our system. Personally, I love fermenting pumpkin and cabbage. But you can ferment any kind of vegetable, from cauliflower to cucumbers and even yams. Coconut water is another delicious fermented drink that you can add to your diet and lifestyle and it is delicious too.

If you prefer to take probiotics in pill form, there are many options in your health food store.


DorothyMy name’s Dorothy.
I’m a qualified teacher, author, traveller, ‘nutrition nerd’, blogger, creator, knowledge seeker and dancer. I love sharing knowledge and inspiring others to thrive and be happy.



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At a basic level superfoods can be described as foods rich in nutrients that have marked health benefits.  There are all kinds of superfoods out there from fruits to grains and even some fish.  The problem is that many of these foods are thought of as bland or even tasteless.  This is partly because of the way that we have been forced to train our taste buds to fast foods and salty snacks.  The good news is that superfoods don’t need to be bland and can even be a delicious replacement to some of those sweet and salty foods that you crave.


1) Kale

For years kale was seen as nothing more than a garnish, some parents even encouraged their kids not to eat it.  Now we know that kale is packed with vitamins, minerals, calcium, and fiber.  Instead of eating potato chips try switching to Kale chips; they are easy to make, delicious, and still offer the crunchy texture that you get from potato chips.


2) Quinoa

Quinoa is basically the definition of a super food as it offers the fiber of grain, protein of meat, and vitamins and minerals of vegetables.  It is not a grain, but it cooks like one and can be added to pretty much any dish.  Instead of a fatty burger patty try throwing some quinoa and spices together to create a delicious, vegan, burger replacement.


3) Squash

Mashed squash may not sound appetizing but it is a perfect substitution for mashed potatoes.  Not only are they rich in vitamins and fiber their natural taste and texture prevent you from needing to add less healthy additives like butter and salt.


4) Blueberries

Blueberries are one of the most talked about superfoods because of the fact that they are packed full of vitamins and antioxidants; plus they are downright delicious.  The next time you find your sweet tooth acting up mix up some blueberries with some ricotta cheese for a sweet and creamy dessert.


5) Avocado

If you were stranded on a desert island and there was only one food on the island you would want it to be avocado.  Avocados are the complete package with all protein, fiber, and vitamins that one would need.  The best part is that their texture makes them a perfect substitute for anything from meat to a cheese spread.


Superfoods are great for people who needs more nutrients for their daily life, and for someone who want to boost their energy from raw foods. Here are some more superfoods that can give you lots of vitamins and daily nutrition that our family and I really loves. Click here for the article and video.

We are more than happy to share this great superfoods that our family enjoyed,
we hope that you enjoy eating them too.

Until then, all the love from me and my family.

Your Ka from The RawfoodFamily

Start a daily dose of these Superfoods.

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green smoothies

Green smoothies are the perfect way to begin implementing raw foods into your diet to gain more energy, clear up your skin, and help your digestion. If you haven’t already made the switch to a vegan diet, drinking green smoothies daily will surely encourage you to make more healthy vegan diet choices.

What makes a green smoothie turn green? You guessed it – green vegetables in addition to green fruits. You may initially be grossed out by the thought of adding leafy green vegetables to your fruit smoothies if you aren’t used to the taste. This is often what stops people from replacing their unhealthy meals with healthy replacements like green smoothies, which can truly be a complete meal. There are some handy tricks to disguising the taste of the spinach, kale, cilantro, celery, and other greens in your drink to help you adjust.

1. Bananas: cut up and freeze some bananas beforehand and toss a few chunks into your smoothie. the natural sugar in bananas will sweeten up any amount of vegetables in your smoothies, to the point where you won’t even know they are there. You’ll gladly drink your greens daily if you simply utilize this one fruit!

2. Nut butters and raw cacao powder: adding this combination with bananas and blueberries along with your greens makes for a smoothie that tastes like Cap’n Crunch cereal. It makes for a great dessert and will help you kick the cravings for processed sweets. Peanut butter, almond butter, and cashew butter will all do the trick. Make sure the butter you choose only has the nuts and sea salt in the ingredients! Avoid all the extra processed oils, such as soybean oil and hydrogenated vegetable oil.

3. Pure maple syrup: for those of you who don’t like bananas, adding pure maple syrup is a great alternative as a sweetener. However, blending in your greens with some banana, pumpkin puree, cinnamon, nutmeg, and cloves makes for a delicious fall pumpkin spice treat that is actually good for you.

4: Dates: again, adding dates (without the pits) make a great natural sweetener to your smoothies without needing bananas. But if you do choose to add bananas, be careful – it may end up being too sweet!

5. Coconut sugar: for those of you who just have to have sugar, coconut sugar is perhaps one of the healthiest sweeteners out there, having a low glycemic index and will not spike your blood sugar. If you don’t like coconut, no worries – coconut sugar tastes very much like regular brown sugar! Adding this as a sweetener to your green smoothies is a guilt-free way to cope with drinking your spinach.

6. Non-dairy milks: rice milk, hemp milk, almond milk, and cashew milk will make your green smoothies creamy and delicious. Making them yourself and adding cinnamon and vanilla extract will make these milks sweet the healthy way, and makes them the perfect addition to your smoothies, turning every one into a dessert for a meal that you can look forward to. To make a nut milk, simply soak nuts in water overnight, blend in food processor, strain liquid through a cheesecloth, and add your cinnamon and vanilla.

Once you try these methods of making green smoothies, you’ll wonder why you haven’t been drinking your greens your whole life. Just remember to add your sweetening agents in moderation.

Aside from green smoothies you can try some green juice that my family and I loved. We believe that juices are the most valuable food you can give to yourself.
Click here for the article and video

I am glad that I could share this additional green smoothies ideas with you, so you can enjoy them more and still stay raw and healthy.

Enjoy your green smoothies!

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I want to speak to you today as a person who is very passionate about juicing and cleansing.  I have been drinking juices for over 10 years and I would like to share my experiences with you.  I am not a doctor but I have a lot of experience with juicing and fasting.  In my opinion there are 5 big secrets that you should know before you start juicing or going on a juice fast.  These tips may help you be more successful and gain more from juicing and fasting.


The first big thing is to drink enough juice.  You need to drink 3 or 4 liters a day if you are doing a juice cleanse or fast.  If you don’t you will be hungry and not getting enough.  It is not enough to just have one drink in the morning and at night.  Make sure you are juicing often and keeping track of what you are consuming.  Many people are so used to eating so much food and not drinking enough fluids that they don’t drink enough juice when fasting.  If you are simply just drinking juice as part of a healthy diet then you can drink one in the morning and another mid afternoon to go along with other healthy raw foods.


The second one is to make sure you have a variety.  Don’t always drink the same juices.  I am big into juicing vegetables because if you drink fruit you will get a sugar overload.  Juicing vegetables with different combinations will keep you satisfied and interested.  Down below we have our recipe book that has many different recipes you can try.  You don’t even need to do that, whatever you like just juice it!   Doing a fast with juices will give your entire digestive system a rest and enables the healing forces we have in our body to take over.  They can’t do their work if they are always occupied with digesting foods, especially the wrong types of food.   It is a powerful thing to give your body a juice cleanse.


The third point is that you should expect to have cravings.  If you drink enough juice, you can drink the desires and cravings away.  Especially if you drink organic and high value vegetables.  They should be picked shortly before you juice them if possible to have the highest nutrients available.  If you can grow and pick them yourself, that would be the optimum in nutrients.  Do not give in the first time you experience a craving.  Having done this so many times I know you can sit it out for a while. Drink a juice and do something to occupy yourself. If the craving doesn’t go away after many hours or days then maybe it is time to end the fast.  If it is a huge struggle and you cannot stop the craving, do not punish yourself.  It may not be the right time for you to do a fast.


The next tip is don’t go public with the fact that you are doing a juice fast.  Many people will not support you in your fast. Especially with people who have no background in raw foods and fasting. You will end up arguing and defending yourself. It is not supportive for you to face this kind of confrontation.  For some people may even find your fast and ideas on food threatening to how they eat.  Look for support from others who have done a juice fast many times and are into eating raw and natural foods.  They will understand what you are going through and can help.


The last tip is to be prepared to feel awesome.  Be prepared to have tons of extra energy and have ways to relieve that energy.  Start to exercise or play a sport you may not have had the energy to play before.   Some people are surprised by this increase in energy and feeling of lightness and health.  This is one of the wonderful benefits of doing a juice fast.  Embrace these benefits and enjoy them.






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rawfood why it should be a part of every diet

Raw food is a great way to improve your overall health and wellness. That is because raw foods contain a higher amount of vitamins, nutrients, and digestive enzymes that are lost when we heat or cook the food we eat.

By definition, raw food simple means “uncooked”. It is food that is safe to eat, but has not been heated above 117 degrees Fahrenheit,(or 48 degrees centigrade).


Benefits of Raw Food

There are several benefits of including raw food in your diet, and it is not limited to those who are vegan or vegetarian. In fact, anyone can easily incorporate raw foods into their diet. Here are three reasons why you should.

Weight Loss and Control

:arrow: Raw foods are rich in natural enzymes that help control hormone production, digestion, and help metabolize the foods we ingest. As a result of the additional nutrients our body absorbs, it often helps us to feel fuller and eat less. Since the emphasis is on fresh fruits, healthy fats, and vegetables, it is a great way to lose weight. However, it can also help maintain a healthy weight as well.

Improve Immunity

:arrow:  Raw food not only helps boost immunity function, but can also help ward off many diseases. It works because it contains higher amounts of vitamins A and C, as well as antioxidants. Also, those who include raw food in their diet are also less likely to ingest corn syrup or white sugar that is known to depress the immune system.

Increase Energy Naturally

:arrow: When combined, the healthy fats and proteins found in raw foods can help increase energy naturally. Certain raw foods also contain B vitamins, which are known energy boosters.

List of Raw Foods

Most often when we think of raw foods, we visualize fruits and vegetables. While they do make up a good portion of healthy raw foods, there are several other choices available. Your choices are only limited to your diet and personal preferences. Some choices include:

:arrow: Nuts and Seeds, such as almonds, cashews, nutters, and flax-seed.

:arrow: Grains, such as gluten-free bread (best of course only dehydrated), quinoa, granola, and oats.

:arrow: Beans, legumes, chickpeas, and lentils.

:arrow: Raw oils, such as extra-virgin olive oil, coconut oil, and chia oil

:arrow: Fresh herbs and spices

:arrow: Sweeteners such as honey, agave nectar, and date sugar.

:arrow: Condiments such as fresh vegan pesto, organic ground mustard, and fresh salsa.

There are many options and benefits to incorporating raw food into your diet. In fact, it is possibly one of he easiest ways to improve overall health and wellness.

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