My Photo
Blog powered by TypePad

WHO WE ARE

  • The Fresh Network is the UK's raw & living food networking organisation specialising in raw food education, inspiration and support. See opposite for all that we offer. Our external mission: To bring raw and living foods to the mainstream. Our internal mission: To help make life happier, healthier and much more enjoyable for existing raw food fans.

July 02, 2008

Exclusive excerpt from our interview with John Robbins

John_with_tree_behind From the cover story of the Summer 2008 issue of Get Fresh! magazine.........

For the last 20 years, John Robbins has been a world-renowned authority on sustainable living. While many in the “green” movement gloss over the real inconvenient truths, Robbins works tirelessly to raise awareness of those truths. While most who claim to care about the environment have carbon footprints that are nothing to be proud of, Robbins and wife Deo started treading lightly on the planet back in the late 1960s.

Robbins became a household name after the publication of his book Diet For A New America, a groundbreaking work which lifted the lid on the cruelty involved in the factory farming industry and also the health and environmental hazards this industry has to answer for. The book went on to become an international bestseller. In the 2001 book The Food Revolution, he expanded on those themes, including the far-reaching environmental implications of the modern, meat-based, processed diet.

Here he talks to Sarah Best about the challenges facing our planet and the easiest steps each of us can take to ensure we are part of the solution not part of the problem. 

For those readers who may not know your story, could you briefly describe your privileged upbringing and what led you to turning your back on that lifestyle in early adulthood and passing up considerable wealth in the process? My father and uncle started Baskin Robbins, the “31 Flavors” ice cream company, in 1945, two years before I was born. As I grew up, and it became the world’s largest ice cream company, my Dad groomed me to succeed in it. I was the only son – I had sisters but no brothers – and my father was an old-fashioned guy so his expectation was all on me. As a kid I worked in the company in many different departments learning all about it. We even had an ice cream cone shaped pool in our back yard!

By the time I was into my late teens I was starting to think for myself. I began to question whether the path my father had paved for me was in fact the right one for me. It was extremely appealing financially of course, but it seemed to me to run counter to my feelings about myself, the world and social responsibility.
So at 21 I not only walked away from the place waiting for me in the company; I also told my father I didn’t want to benefit from his wealth anymore. I knew I wasn’t strong enough then; that my values were not developed enough to withstand the temptation, so I had to make a clean break. I couldn’t be tethered to the ice cream company either through working there or through accepting my father’s money.

How did it come about that you moved so far in the other direction and started living the ultimate in sustainable lifestyles, decades before most people even had any concept of why that might be a good idea? I needed to separate myself from the Baskin Robbins empire and my parents’ expectations of me and how they wanted me to live. I wanted the opportunity to send my roots down into the earth and to live on, with and for the earth, appreciating the seasons and rhythms and the way those interconnect with the rhythms of our own bodies.

I met my wife Deo when I was 20 and she was 19. We’ve been married for 41 years now. We both grew up in cities and felt pretty divorced from the natural world. We had a desire to see if we could live a lifestyle that was truly sustainable and, if so, whether that could be fulfilling. So in 1969 we moved to an island off the coast of British Columbia and built a one-room log cabin which we lived in for 10 years. We grew 95% of our own food, everything we grew was entirely organic, and we lived very simply. It was very beautiful. Although the phrase “carbon footprint” didn’t exist back then, ours was very small.

We didn’t have a lot of land so we couldn’t graze cattle. We probably could have had some chickens but we didn’t want to; we wanted to experiment with a vegan diet. It was an experiment in a form of agriculture that was as non-resource-dependent as possible.

We were redefining what success meant. We didn’t use money to measure the richness of our lives. I would suggest that when you use money as the only way to do that, that is actually a deeply impoverishing way of experiencing life. A few years after leaving the island I wrote Diet For A New America and that book came out of my experiments in living sustainably.

Was your initial decision to experiment with a vegan diet for compassionate reasons as well as environmental ones? Yes. I’ve always loved animals. I connect beautifully with cats and dogs and any animals I get to experience. I have known animals who’ve felt like family to me and those relationships have enriched me as a human being.

Why is it that we call some animals “pets” and treat them as a member of our family and get so much back from them, and call others “dinner”? Why is it that if animals are on the wrong side of that arbitrary line we feel justified in treating them with any level of cruelty so long as it lowers the price per pound? It is a profound disconnect.

You don’t have to be a vegetarian nor even a particularly compassionate human being to be appalled at the level of cruelty that is involved in modern meat production if you actually see it. You don’t have to be a wild-eyed animal rights activist to just cringe from it. It is a violation of the human-animal bond. It is a violation of something in our spirit. We are more connected to the web of life than we realize and when we do that to our fellow creatures, it does something to us too. Very few people actually favour animal cruelty. Yet each time we buy something we are sending a message to the producer that we approve; we are saying “Do it again”.

Isn’t it also interesting that the ethical arguments around not eating meat are so strong yet the environmental ones are equally strong? Neither needs the other to prop it up; each stands on its own as reason enough to follow a plant-based diet. Yes, and they are also totally congruent. It is rare in life that something is this clear; usually there’s at least some trade-off. But what’s best for animals is also best for us and for the planet. The whole discussion regarding the environmental impact of modern meat production was something I brought forward in Diet For A New America and have been working to raise awareness of ever since then. It has had quite a boost in the last few years.

In 2006, the Food and Agriculture Organization (FAO) of the United Nations released a report entitled Livestock’s Long Shadow. It looked at the direct impact of meat production and also at the impact of the feed crop agriculture required for meat production.

The report stated that meat production is the second or third largest contributor to environmental problems at every level and at every scale, from global to local. It is responsible for land degradation, air pollution, water shortage, water pollution, species extinction, loss of biodiversity and climate change. Henning Steinfeld, a senior author of the report, stated, "Livestock are one of the most significant contributors to today's most serious environmental problems. Urgent action is required to remedy the situation.”

Al Gore, in his documentary An Inconvenient Truth, ignored this whole issue completely. He hasn’t changed his position since, despite the UN coming out with this massive report. When is Gore going to get it?

The FAO report is considered the most definitive, comprehensive and reliable assessment we have. And it states that livestock production generates a staggering 65% of the nitrous oxide produced by human activities, and this greenhouse gas has an even more staggering 296 times the Global Warming Potential of carbon dioxide. The FAO concluded that overall, livestock production is responsible for 18% of greenhouse gas emissions, a bigger share than that of transport. What that means is meat production contributes more to global warming than all the trucks, cars and planes in the world combined.

The Live Earth concert handbook stated that “Refusing meat is the single most effective thing you can do to reduce your carbon footprint.” Even Environmental Defence, a group which has justifiably been called Bush’s favourite environmental group, calculates that if every meat eater in the US swapped just one meal of chicken per week for a vegetarian meal, the carbon saving would be equivalent to taking half a million cars off the road.

In 2006, a University of Chicago study found that a vegan diet is far more effective than driving a hybrid car in reducing carbon footprint. “Vegetarianism is the new Prius” is a phrase I heard recently. But it’s actually more effective than driving a Prius. If you’re going to drive a car a hybrid vehicle is the way to go, there’s no doubt about it. But as the FAO report stated, all the SUVs, Hummers, trucks, ships and planes in the world contribute less to the problem than meat. The meat-eating Prius driver has a bigger carbon footprint than the vegan Hummer driver, not that there are probably too many of those!


So there you have the first third of the interview. John also addresses the question of whether the labels "organic", "free-range", "grass-fed" and "locally-produced" put animal products into the ethical/sustainable category (the answer is no and he explains why) and whether eating fish is a sustainable choice (ditto). Other topics John shares his wisdom on:

  • Despite these urgent warnings, worldwide meat production is increasing at an alarming rate: he explains what is driving it and why it can't continue
  • The link between meat consumption in affluent countries and starvation in poor countries
  • Why your personal decision to live your life consciously has a greater impact than you think
  • Besides eating a plant-based diet, John shares the other things he and his family do to ensure they are living as sustainably as possible

To download the newly-released Summer 08 issue instantly or order the print version for immediate dispatch, go here. You will also find a full list of other features in the issue. Alternatively that can be viewed here on the blog, in yesterday's entry.  

July 01, 2008

Summer issue of Get Fresh! magazine - exclusive interview with John Robbins

GF!summer08_4web

Sarah here, with news of our summer issue. Good news! Firstly, it is out and it mailed yesterday so if you're a subscriber and haven't already received it, it's on its way to you.

If you've been following this blog for a while you'll know we at Get Fresh! have a commitment to making each issue of the magazine the best ever and from the feedback we get, we are succeeding! This issue jumped into that category around the time we had our exclusive interview with Diet For A New America author John Robbins confirmed. The resulting feature is his characteristic blend of thought-provoking facts, plain-speaking common sense and boundless compassion.

This is a man who was heir to the Baskin Robbins company but whose conscience wouldn't let him live the life mapped out for him so, as he shares with us in the interview, "I gave up extreme wealth because I didn't want to give up my soul."

Like many, I have John to thank for my decison to go vegan - that happened after I read another of his books, The Food Revolution, in July 2001. He was also indirectly responsible for my discovery the very next day of the raw diet - I didn't need to peruse many "normal" vegan cookbooks with their egg replacement powders and margarine and soy to realize that that didn't sound like the diet for me. Having read John's powerfully persuasive arguments about the health, ethical and environmental reasons against consuming animal products I was clear this wasn't an industry I wanted to economically support anymore, but what was I going to eat? In front of me on the bookshelves in Planet Organic I spotted Juliano's recipe book RAW: The Uncook Book. Time stood still as I leafed through it, seduced by dishes with names like "New Moon Fruit Stew" and captivated by the accompanying photography.

So it was an honour and a privilege to speak to John. I learnt a lot in the course of researching the questions to ask him, and I learnt a lot more from his answers. If you are already treading lightly on the planet with a plant-based diet this interview will very clearly reinforce just how valuable your decision to live consciously is, and what a positive effect it is having on those around you whether you realize it or not. Wherever you are and whatever you're doing, it will provide much food for thought.

We called this our "ultimate green lifestyle issue", and as well as five pages worth of John's valuable wisdom it contains an article from Dr Brian Clement on how to live naturally in an unnatural world and we also bring you raw vegan actress and dancer Tonya Kay talking us all through a day in her green life.

Also in this issue:

  • How Shazzie detoxed her world. The raw author, entrepreneur and mother talks to us about her life before raw, her astonishing personal transformation, her views on holistic parenting and her campaign to make raw food mainstream
  • Sun exposure: health hazard or health essential? Our raw beauty columnist Tonya Zavasta busts some myths and explains the link between sun damage and unhealthy diets
  • From struggle to challenge: the power of perception. Dhrumil Purohit of We Like It Raw on staying in the happy zone with your health regime.
  • Clinicial nutritionist Natalia Rose on what constitutes a real detox: are you getting rid of your toxins or just rearranging them?
  • Raw Food Coach Karen Knowler quizzes a client to find out the beliefs and thought patterns stopping her from going raw
  • Raw food, real mood. Drop sedating, stimulating cooked foods and you come face to face with the real you - which doesn't always feel like a good thing, says Sarma Melngailis
  • Heidi Ohlander of Raw Food, Right Now remembers 35 days on juice and outlines the top eight benefits it gave her
  • Naturopath Philip Weeks on the silent epidemic of B12 deficiency
  • When it comes to your health, just who do you believe, asks Pete Vincent
  • Teacher of teachers Alissa Cohen helps a reader who is struggling to feel satisfied on raw foods
  • New body, new life - a reader's true story of losing over 100lb on raw food and gaining a whole new life
  • Juice Master Jason Vale: Why diet pills are never the answer
  • Ironman triathlete Brendan Brazier introduces a workout for strength and muscle maintenance 
  • Fabulous raw food - Cherie Soria on the best binders and thickeners, Russell James with light summer soups, easy everyday recipes from Jennifer Cornbleet, and four ways to enjoy peaches by Brigitte Mars
  • Our inside guide to the summer's two biggest raw food festivals
  • Plus: news, reviews, tips, useful contacts and much more!

Our fab new designer Sara Popowa is on her second issue with us, and with her creative brilliance plus all that first-class, life-changing content, I do believe we've done it again! I want to publicly thank each and every one of our valued regular contributors and also our equally valued readers. It is a pleasure to produce the magazine for you and please remember that it is YOUR magazine, so if there is ever any topic you would like to see us cover, or indeed if you have any feedback whatsoever, please get in touch - we'd love to hear from you. 

The summer issue is now on sale online as either a print magazine or an instantly downloadable PDF, but why not take advantage of one of our great subscription deals? You'll save money, and you can also choose whether you'd like to receive the print magazine each quarter or the electronic version.

I've just done another interview with someone I know many readers will be very excited to see in the magazine. That will appear in our autumn issue, out on September 1, but I'll be forced to reveal a little about it on here shortly because it touched on a topic I have been itching to blog about! Stay tuned...

June 19, 2008

We're sorry to keep you waiting

This is a really quick note to apologize to all Get Fresh! subscribers for the late release of our summer issue. We won't bore you with the reasons for this delay - we're sure you have better things to do! We just wanted to let you know that we're now putting the finishing touches to it in preparation for printing early next week and we're informed that it will be ready for dispatch on Monday, June 30. Stay tuned - next week we will be posting the cover here and giving you a full breakdown of what's in this issue - one we are very excited about, for reasons that will soon become clear! 

June 05, 2008

The Raw Lifestyle Film Festival 2008

Raw_film_fest3,_LA,_march_08_010 Today we bring you an account, from our new US correspondent Jeni Cook, of the 2008 Raw Lifestyle Film Festival. Get Fresh! readers will know Jeni from the current issue of the magazine, which includes her guide to eating raw in LA. She has the toughest job, that girl! Over to Jeni...

When I left LA in late October of 2007, I vowed to return at the earliest opportunity as I had unfinished business to attend to, namely checking out all the raw food restaurants that I’d missed and visiting friends that I didn’t have time to see on my last trip.

The opportunity finally arose when I found out that the Raw Lifestyle Film Festival would be taking place in downtown LA. The festival is the brainchild of Dorit Dyke of Serenity Spaces who wanted to bring more awareness to the masses about sustainable living, living consciously and bringing people back to the serene space within themselves. She realized that food seemed to be the tool or weapon that controls us all and the one thing that can heal or destroy our health.

Dorit noticed what a powerful impact the film industry had on people’s lives but mostly in a negative way. By showing films about green and conscious living at her workshops she realised that this could impact people in a positive way. Initially she was showing one or two movies a week to small groups of people at her workshops but was soon asked why she wasn’t reaching more people in the mainstream and that’s when the idea of the raw lifestyle film festival was born, which she brought to us single-handedly.

Only in its second year, the festival is already proving to be a very popular event and celebrates living a more sustainable and conscious lifestyle while preserving the lives of mankind, the animals and the planet. There are also a lot of film makers wanting to help make this possible through the films and documentaries they make, so rather than calling it The Raw Lifestyle Film Festival, I think it should be called The Green Lifestyle Film Festival.

The festival began in earnest early on Friday evening with music by bands such as The Temple Bhajan Band, Cipes and The People who rocked the house with their rock-reggae rhythms, and Sound Formation. In the foyers there were stall holders selling their wares and culinary delights were provided by nine of the top raw chefs in LA. These were queen of desserts Melissa Davis of Terra Bella Café, Jenny Ross of 118 degrees, Rod Rotondi of Leaf Cuisine, Ito of Au Lac, Matt Amsden of Rawvolution, Rachel Carr of Cru, Ursula of Good Mood Food and chef Rawsheed. Cane juice was provided by Ray and Robbie. 

Raw_film_fest3,_LA,_march_08_033 Some of the people involved in the smooth running of the event included Laura Fox of Raw Inspirations, Happy Oasis, founder and facilitator of The Raw Spirit Festival, Jenna Norwood, whose movie Supercharge Me was shown at last years film festival, raw chef, TV personality and author Ani Phyo (Jenna and Ani are pictured above enjoying some quality reading material), Victoria Boutenko and many more.

Over the course of the weekend I believe there were at least 15 movies being screened but I didn’t get to see them all so I will review the ones I did manage to watch…

All the movie makers introduced their film with a short trailer and the opening address was given by self-help guru Louise Hay who looked amazing. Accompanying her was Michael Goorijan, the director of her movie You Can Heal Your Life, which is the same title as her famed book. The movie begins with a woman walking through a crowded street, the woes of the world on her shoulders and her stressing out about all that’s wrong in her life and how worthless she is. Sound familiar?

From there we are taken on her journey of positive change, resistant at first, but the realization that change and healing only happen when one is ready and willing to open oneself up to it. We are introduced to the power of self-help tactics like positive thinking and how what we say and think can affect our lives. We already know this right?

Sometimes though, we forget and this movie, through interviews with some of Louise’s peers, takes us step by step through the process and how we can apply it in our own lives. It also showed how although Louise spent many years successfully helping others she still had a lot of healing within herself that needed to be dealt with and how she came through it. It’s definitely one to watch as it’s something we can all relate to and that sometimes, we just need reminding of.

You can heal your life
Written by: Louise Hay
Directed by Michael Goorjian
Running time: 90 minutes

All Jacked Up, a film that I really liked and was perhaps one of my favourites, looks into the lives of four teenagers and the grievances they have toward the government, their parents, and the food industry. It delves into and exposes the truth behind the junk and processed food companies, and their use of clever but deceitful advertising and marketing tactics. We also hear interviews with teenagers whose lives and health have been affected by the pressures of the junk food industry from depression, psychosis, obesity, eating disorders, osteoporosis and diabetes to suicidal tendencies.

Continue reading "The Raw Lifestyle Film Festival 2008" »

May 26, 2008

The 11th Hour - movie review

11th hour movie UK readers – did you catch “The 11th Hour” on Channel 4 last night: a very well-made documentary about the plight of the planet narrated and co-produced by Leonardo Di Caprio? The title refers to NOW, the last moment when we can avoid massive environmental catastrophe on earth and the film explores how humanity has arrived at this moment; how we live, how we impact the earth's ecosystems, and what now needs to happen urgently in order to change our course.

The film features interviews with over 50 world experts in fields spanning global warming, oceanography, human evolution, biodiversity, corporate global economics and sustainable design. Together they present the facts and discuss some of the most important issues that face our planet. As one scientist interviewed for the movie observes: “We’re not only at the 11th hour. It is 11.59 and 59 seconds.”

One common misconception is dealt with very early on in the documentary. Concern about the environment is not about some fluffy notion of “saving the environment” and protecting endangered species about whom we may or may not personally care. It is about saving humanity! The "environment" will survive with or without us. This planet has suffered mass extinctions before. If we damage the planet to the point it can no longer sustain human life, we’ll be gone, along with all the species we take with us, the planet will regenerate and new life forms will evolve.

As world-renowned theoretical physicist Stephen Hawking explains in the movie: "One of the most serious consequences of our actions is global warming brought about by raising levels of carbon dioxide from the burning of fossil fuels. The danger is that the temperature increase might become self-sustaining, if it has not done so already. We don't know where the global warming will stop, but the worst case scenario is that earth would become like its sister planet, Venus, with a temperature of 250 centigrade, and raining sulfuric acid. The human race could not survive in those conditions."

Find out more about the movie here. It is well worth watching and a more well-rounded exploration of the pressing issues facing our planet than Al Gore’s An Inconvenient Truth.

Sadly though, this movie, like that one, fails to address the TRUE inconvenient truth: the fact that the single most important thing each of us can do to reduce our footprint on the earth is to adopt a plant-based diet. The United Nations and the World Health Organization have now both acknowledged animal agriculture as the number one contributor to global warming.

This fact was conspicuously absent from Gore’s movie and it is just as absent from this one. They say it is harder to change a man's religion than to change his diet and that is borne out by fact that some of the most vocal "environmental" campaigners will apparently go to any length to save the planet bar the most necesssary one - stop eating meat! Gore has already been pulled up on this. Go here to read about US campaign group Peta’s “Offset Al Gore’s Eco-Unfriendly Diet” campaign! : )

The 11th Hour Movie website contains sample letters you can send to various businesses you patronize suggesting ways in which they can become more sustainable. The letter to restaurants has recommendations about conserving water, buying food locally, eco-friendly takeaway packaging, composting leftover ingredients and even contacting local bio-diesel companies to pick up left-over cooking oil! So plenty of rearranging of the deck chairs on the Titanic yet not a word about the fact that the single most earth-friendly thing they could do - the thing that would trump all those measures many times over - would be to decrease their use of animal-based ingredients in favour of plant-based ones.

As Tzeporah Berman, co-founder of campaign group Forest Ethics points out in the movie: "Seventy countries in the world no longer have any intact or original forests. In the US, ninety five percent of our old growth forests are already gone. Forest loss is also effecting climate change because forests are the greatest terrestrial storehouse of carbon. So, logging in Canada alone puts as much carbon into the atmosphere as all of the cars in California every year."

Again, the film-makers failed to join the dots and point out that the number one reason for the destruction of forests and rainforests worldwide is and always has been animal agriculture. Our most rich, biologically diverse ecosystems are cleared to make way for either barren grazing land or for the soybeans, corn and other cheap crops that are used to feed farmed animals.

We've all heard those statistics about it taking 20 times the land to feed a meat eater than it takes to feed a vegetarian. But the connection we don't always make is that THAT statistic is the reason behind the majority of the destruction of the planet's original forests. The forests were cleared because meat takes so much land to produce and we eat so much of it. But where will it end?  

At the time of writing, the destruction of rainforests continues unabated due to rapidly growing global demand for meat. Where is that growing demand coming from? The exploding human population to start with - it was 3 billion in 1960 but is heading towards 7 billion now. Secondly, from poorer countries that traditionally ate a largely plant-based diet increasingly mimicing western meat and dairy consumption habits - most notably of all China (population over 1 billion). It cannot continue. Something is going to have to give. It will either be humanity's addiction to meat as a cheap, everyday source of protein or the ecosystem on which we rely for our survival.

On the soapbox with us is Health Ranger Mike Adams who this week posted a brilliant and very thought-provoking article on his site that could have been called 'Reasons not to eat meat'. It covered many different areas, including the sustainability issue, on which he had this to say:

"If we hope to have a chance at any kind of sustainable future on this planet, we have to mature as a civilization. We have to grow up! We have to move past this predatory phase and we have to move into a holistic worldview -- a mindfulness that what we do to others is what we do to ourselves [...] Yes, if we want to feed steak and hamburgers to everyone in the world, we can do that for a little while. We can cut down all the rainforest and turn it into grazing land. We can feed those burgers to people all over the world and we can get away with that for a couple of generations. Then it is over! Then the global environment is so disrupted that rainfall patterns shift, weather patterns shift, oceans might begin to rise. Super viruses will emerge out of the destabilized jungle ecosystems and will spread. One way or another, population will be brought back into balance and then meat consumption will go down. It is going to happen one way or another."

Are you part of the problem or part of the solution? If you recycle, compost, buy local and organic and live in an off-the-grid solar-powdered home but still eat meat every day, you are part of the problem.

If you still consume meat, dairy, eggs and/or fish there is no more powerful step you can take to do your part for our long-term survival as a species than reduce them as much as possible or better still cut them out altogether.

That famous statistic that it takes 20 times less land to feed a vegetarian than a meat eater? Do you know how much less it takes to feed a raw vegan? 150. Find out much more about this whole topic in our article on the TRULY green lifestyle in the upcoming Summer 2008 issue of Get Fresh! magazine.

May 24, 2008

Juice Yourself Slim with the Juice Master himself!

Jason Vale We're excited to tell you about a unique event we are honoured to be promoting, which we believe will be truly life-changing for those who attend it. Although you can buy tickets from us, this is not a Fresh Network event; it is being hosted and organized by the Juice Master team and features the Master himself, Mr Jason Vale (pictured), best-selling author and top speaker on the subjects of health, healing and all things juicy.

This fabulous one-off event is called Juice Yourself Slim and takes place in London on June 14. This is the first time Jason has combined the very best of his techniques and teachings in a one-day seminar, and it is the only event of its kind he will be holding this year. This is your chance to spend the day with like-minded people and find out how to use the power of freshly extracted raw juice from fruit and vegetables to help you live a fitter, more vibrant and juicier life! For more details of the day's itinerary, go here.

Jason has also written a book of the same name, due to be released in the UK on June 2. We received our advance copy last week and we can tell you that if the seminar is anything like as brilliant as the book, it is worth the investment in time and money many times over! 

Juice Yourself Slim with The Juice Master
Saturday 14 June 2008
10:00am-5:00pm
Renaissance Hotel (next to Heathrow Airport).

Who is Jason Vale?
Jason is the UK's leading authority on juicing and living proof of the incredible effects of drinking fresh, raw juice! Through the power of a simple but effective juicing programme, he managed to lose four stone, give up cigarettes and alcohol permanently and clear his skin from psoriasis and eczema by up to 95%.

Following his tremendous personal success, Jason used this knowledge to help others achieve their health goals and he is now spreading his message worldwide. Jason has worked with hundreds of thousands of people including top athletes, celebrities and CEO's. Jason is also a popular regular contributor to Get Fresh! magazine. You can find out more about Jason by watching this video.

Tickets for this one-of-a-kind event are selling quickly, so hurry and book your place NOW!

May 23, 2008

To be or not to be…100% raw

IStock_000003204739XSmallThat is the question...and we are asked it often. It takes effort to transition to an all-raw diet. It can be challenging, isolating and constraining, especially when socializing with people who do not eat in this way. But, as we all know, raw is as healthy as it gets, so is it worth going the extra distance, weaning yourself off every last vestige of fired food and going ‘100%’?

That question is answered quite simply, really. No matter what ‘label’ applies to your diet, whether “standard”, “vegetarian”, “vegan”, “raw” or any other, it is only as healthy as the specific foods you are eating! So it comes down to this: would you eat a healthier diet if you ate all raw, or would you eat a healthier diet if you ate high raw but included some cooked foods?

Do not assume it is the former! In many cases it is not. Why? Because it is hard to eat 100% raw and not overeat on sugar and/or fat – especially in the few years after transitioning from a standard diet (and for some people, this remains the case no matter how long they’ve been raw). Whereas many find that if they eat some cooked food, they can keep their sugar and fat consumption at much more moderate levels and also pack in a higher volume of vegetables as well as a much wider variety (raw aubergine or celeriac anyone?), which can only ever be a good thing.

100% raw is often talked about as the ultimate state of bodily purity and some kind of dietary holy grail that is like day to cooked food’s night and beauty to cooked food’s beast – and, some would have us believe, that is true even if you are only holding on to 20% or less of cooked food in your otherwise raw diet.

Let's examine that for a moment...

100% raw will only be that ideal pure diet if you are eating exclusively vital, alive, water-rich foods that are light on the body and easy to digest. Dehydrated foods - a staple in many a raw diet - are NONE of those things, even though they may be called “raw”. (Bear in mind that the term “raw” is used loosely here; they may not be heated to high enough temperatures to be classed as cooked, but they are not truly raw either because that, folks, means - well - RAW!) Dehydrated "raw" foods represent a deviation from that pure diet that is greater than the deviation involved in consuming the healthiest cooked foods, namely lightly-cooked vegetables.  

Dehydrated foods are among the most dehydrating foods, and dehydrating foods are not easy for the body to process UNLESS they are eaten in at least a 1 to 4 ratio with water-rich green leafy vegetables. But how many of us always make the point of having a bowl of spinach salad on the side every time we indulge in a raw choccie bar or a plate of buckwheat-raisin-almond cookies?

In order to stay 100% raw, many have to resort to dehydrated breads, crackers and cookies and also huge helpings of raw cake, ice cream and chocolate. Yes, OF COURSE these foods are infinitely better than the cooked version in each case! But eat them in excess and you are not eating a pure, detoxing diet that will propel you to your highest clarity, energy levels and potential.

Then there are those who eat raw nut butter by the jar because it is one of the few raw foods that really fills them up, and raw lore has it that even SIX jars of nut butter a day are not unheard of in those trying to cling desperately to white knuckle rawdom. 

So if you are regularly eating any or all of the above foods in large quantities in order to stay raw but religiously keep cooked vegetables out of your diet, it might be worth taking stock and figuring out whether your objective is in fact sticking rigidly to a dogma or achieving the very highest level of health possible for you at this time.  

Because we’re sorry to be the bearers of bad news but we’ll say it once and for all:

Dehydrated raw cookies are NOT healthier than steamed broccoli!

They are healthier than regular cookies. They are healthier than junk or processed food of any form. But they are not healthier than VEGETABLES. 

Remember also that certain foods that regularly feature on "raw" menus are either impossible to get raw (maple syrup and arguably agave nectar) or are hard to find truly raw (definitely cashews, but also certain other nuts, depending on who you believe). Unless your cashews or cashew-containing product were bought from a specialist raw retailer and/or have the word 'RAW' emblazoned prominently on the packaging, they are guaranteed to be heated well into "cooked" territory. There are "100% raw" people who wouldn’t dream of letting lightly cooked, home-made organic vegetable soup pass their lips yet will consume ice cream made with cashews that are in fact not raw. Yet the very worst food group you can eat cooked is fats and very best is vegetables of all kinds.

So to get back to the question of the day, if you need to eat large quantities of nuts, dried fruit, dehydrated foods, packaged raw snacks or any other dense, heavy, dehydrating “raw” food in order to stay “100% raw”  you may be better off “compromising” a little. These recreational foods are all great as treats but if you need to consume them every day in order to feel satisfied on a raw diet, you would be healthier eating less of them and instead including some lightly cooked vegetables, home-made vegetable soups, baked sweet potatoes and/or steamed quinoa. Especially if you precede any cooked dish with a large, nutrient-rich raw salad.

Now! A very important proviso to the above. Even if you are one of those people who needs to eat heavy, ‘recreational’ raw foods in order to stay raw, and could theoretically be healthier swapping those for some healthy cooked whole foods, if you are of a certain psychology around food, you will be better off sticking to an unwavering 100% raw. Let us explain…

Many find that eating 100% raw represents freedom from a lifelong addiction to processed junk foods when all other attempts at achieving that failed. This is not confined to people who suffered what we call "eating disorders". In reality, the majority of the population eats in a disordered way, choosing addictive non-food "food" products over natural whole foods and eating for stimulation and/or sedation rather than for nourishment and health. What society calls "normal" around food is actually very abnormal and since almost all of us were raised on this diet, many who go raw find they do better being uncompromising about it, to allow no room for any processed non-foods to creep back into their diet. Because once they open the door to cooked food even a crack, before they know it that can all too quickly become a wide-open floodgate.

I (Sarah) used to do this amazing ‘slippery slope’ thing where I’d be raw for a while then decide I was overdoing the nuts/coconut-almond cookies and would be better off if I ate some cooked vegetables. Often that worked just fine but other times it would go like this: it would start with just the vegetables, and I'd vow to myself that was as far as I would go since I was feeling great on raw and didn't want to lose that wonderful high. But once that compromise had been made, after a day or two I’d tell myself it wouldn’t hurt to have some grains. This was never a great idea as I do not tolerate cooked grains at all well, even healthy ones like quinoa, and if I was a little run down either physically or mentally at the time, this would often set off sugar cravings. Next thing I knew I’d be scanning the cupboards containing the things I don't usually eat, eyeing up my son’s cereal or cookies and telling myself that since grains were now allowed, a little of these couldn’t hurt. Yes, it says refined sugar on the label too but, well, it’s all ORGANIC.

Before I knew it I’d be on a cooked food feeding frenzy and even if it was all organic the difference in how I felt on this and how I feel on all raw was like the difference between, well, feeling really high and energetic and joyful and feeling low, miserable and exhausted. The morning after the first day of doing this I would wake up with what felt exactly like a hangover (and it was – a cooked food hangover!) but usually by then the sleeping giant of refined sugar addiction would be wide awake holding up its knife and fork waiting to be fed again. These episodes would often last a few days or even a week before I could take back the reins and start eating normally again. I was SLOWWWW when it came to going raw. I don't like rules and I love variety so I had to be really convinced, by experiencing the results again and again, that certain foods really were worth giving up.

So this is where eating that non-raw cashew ice cream that you can pretend is raw while vetoing the vegetable soup CAN make sense. Because when you eat cashew ice cream it is very easy to kid yourself you are eating raw food therefore you are in fact 100% raw which keeps the door labelled cooked junk foods firmly shut, whereas you know that if you tell yourself cooked foods are an ok thing to eat, it's not long before you'll be back on the refined-sugar-filled dairy ice cream.

During my first few years of experimenting with raw I discovered I was better off sticking to all raw wherever possible. But I have balanced out a lot now so I can usually "compromise" and enjoy the flexibility and variety of a small amount of cooked food when I feel like it without worrying about attempting to consume my own weight in refined carbs. I personally feel A LOT better on foods like steamed broccoli, asparagus (YUM!), and other lightly-cooked vegetables than eating dried-out "raw" combo-abombo's containing grains, nuts, seeds, dried fruit and/or sweeteners. You may too.

So if you haven’t already done so, why not experiment a little and see what level of raw is TRULY right for you? Don’t take anyone else’s word for how much raw you should be eating. You are the only person who can discover that. It may well be a constant journey of transition and tweaking. Remember above all that it’s not about what label your diet has. It’s about the specific foods you are eating, and there are many cooked choices that will do a lot more for your health, figure and energy levels than will certain raw ones.  

May 18, 2008

Reason to eat lots of fruit and veg no 7,309

Istock_000005232600xsmallFrom today's Sunday Times: "Celery may not only be good for diets but also help safeguard mental health. Researchers have found that it generates compounds that can fight Alzheimer’s and other degenerative diseases.

The compounds luteolin and diosmin appear to block the inflammation that causes the brains of victims to start shrinking and dying. In animal experiments they reduced the levels of amyloid beta, which forms the sticky deposits that build up in the brains of patients with Alzheimer’s.

The chemicals belong to a group of plant-based compounds known as flavonoids. “Luteolin and diosmin could be used in purified form as therapeutic agents,” said Dr Terrence."

Read the rest of the article here. It includes this quote from a Dr Susanne Sorensen of the Alzheimer’s Society: “We know a healthy balanced diet can reduce dementia risk. This work reinforces the need to eat a diet rich in fruit and vegetables.”"   

Indeed - as if it needed reinforcement! Aside from the enormous body of evidence that now exists, scientists are constantly finding new antioxidant or phytonutrient compounds in fruits and vegetables that work against disease and degeneration, protect us from stress and pollution and perform a multitude of other vital functions. These substances can be extremely fragile and very easily damaged by heat so eating your fruit and veg raw wherever possible is not a bad idea!

It makes you wonder why the official advice is still that "five a day" is enough and further that it doesn't matter whether that's raw, lightly cooked, boiled to a mush, baked to a cinder, tinned and then microwaved or frozen and then deep fried.

It's safe to say that during our lifetimes science will not come close to identifying all of the miracle compounds in fruit and vegetables and the functions they perform.

Even those of us on raw or high raw diets can get stuck in a rut as to which varieties of fruit and vegetable we eat on a daily or weekly basis. But without knowing whether it will be kale, kohlrabi or kumquats that will be next be to discovered to perform previously unknown functions, possibly the very ones our bodies most need, forgive us for stating the obvious when we say the best strategy is to eat as wide a variety as possible!

May 15, 2008

Sarah's "Extreme Green" Challenge - Day 27

Istock_000004901815xsmallI'm going wild for greens!

So my planned 30 days on super-high quantities of raw greens is drawing to a close but the experiment does not end here, and nor will my musings about it. I'm going to continue consuming around 2lb (900g) of raw greens a day. Why? Because I intuitively know I need to. It has been the missing link in my diet and I needed to change my conditioning around what volume of this rather important food group I need to consume in order to feel my very best.

Raw greens are loaded with minerals, especially hard-to-get-hold-of magnesium. Studies consistently show that around two thirds of us don't get enough of this essential mineral. I know of a leading and highly respected authority in the raw food arena whose diet is as healthy as it gets but who was found to be deficient in magnesium when tested. 

So knowing what the average diet is like, and having studied nutrition and learned how depleted the soil in most areas now is in magnesium, I am convinced that the notion that a third of us are getting enough magnesium is an over-estimate. It is my theory that virtually no one is getting enough and that is why signs of magnesium deficiency are everywhere.

Magnesium is called the anti-stress mineral because it promotes relaxation and restful sleep. You may already know that but did you know that, more to the point, it is also needed in order for cells to function normally? Without it, they can't complete the daily cycle of detoxification that is so essential for excellent health, strong immunity and high energy levels. And how many people do you see around you who demonstrate all of those qualities? Magnesium deficiency causes waste to back up in the cells, and everything that goes with that on the physical, mental and emotional levels.

When you go raw or high-raw your body will be doing more detoxifying than the average person's because it isn't just trying to do its basic daily house-cleaning routine; it's trying to build a brand new house. This means that people eating raw or high raw need even more magnesium than the average person.

As a food group, raw greens are the richest source of magnesium on the planet. The chlorophyll in green foods - the blood of the plant - is very similar to our blood. The only difference is that the nucleus of blood is iron whereas the nucleus of chlorophyll is magnesium.

So four weeks on how am I feeling? Let me first repeat that "going green" has been a lot easier than I was expecting thanks to two very handy inventions: the juicer and the blender! But how have I been feeling?

The honest truth?

Good - very good a lot of the time, and great only some of the time.

However, to put the above in context this is a very challenging time in my life. I am dealing with a lot of stress right now, some of it of the good, high, exciting variety, some of it not. All in all, it's a time of not enough rest, sleep or peace of mind so in the circumstances I should be feeling a lot worse and a lot more run down.

You could say doing this experiment now has been bad timing and had I known the surprises life had in store for me I might not have undertaken it. But from my point of view it has been great timing because I feel a lot better than I would if I was not fuelling myself on the highest-octane nutrition.    

The most challenging thing about sticking to this new way of eating has been organizing myself on the shopping front so that I always have a variety of greens in my kitchen.

But that just got easier as, dear reader, I have taken my first baby steps into the world of wild foods! For a long time I've known intellectually how good it is to eat wild plant foods. But as a city dweller until recently, I just couldn't get my head around the concept that procuring one's food doesn't always have to involve a shop and the handing over of money. Planting some vegetables in my garden was the first step, and last Saturday I took the next one: eating true natural foods that grew all on their own, without human intervention.

Walking with my son in the woods I had an urge to pick nettles - not an urge I have ever had before! When we got home we juiced them and ever since then it has been a daily ritual for us to go and pick our most nutritious meal of the day. We live in magical, untouched, untamed Ashdown Forest where you find "thickets" of nettles that are taller than people and they are my new best food!

For me this one food feels more powerful than any other I have ever consumed. It could be my imagination but soon after I drink nettle juice I swear I can feel it prickling through my veins as if it is stinging me back to life - in a good way! I mix it with carrot, lemon and celery juice and if I down one of those babies at night when I am starting to flag, I am suddenly switched on again and raring to go.

The next topic I'll cover in this series - the high green diet from a different angle: why what you aren't eating is as important for your health as what you are eating...... 

May 08, 2008

The verdict on London's very first gourmet raw restaurant

Saf_1_2The London branch of Chad Sarno's Saf restaurant, located in the Shoreditch area to the east of the capital, has been open for just under a month. As UK raw food fans flock to Curtain Road to experience it, and others even fly in from abroad to do so, we have been busy collecting verdicts. And we can report that across the board Saf is getting top marks for food, drinks, service, ambience and venue.

Saf restaurant is backed by a company named The LifeCo, headed up by Turkish entrepreneur Ersin Parmuksuzer. Parmuksuzer started The LifeCo after being so impressed with the results of his first ever raw detox that he decided he wanted to share the benefits with others.

His vision for the group's restaurants (the London venue is number four after two openings in Istanbul and a third in Munich) is that they deliver pure, healthy food in a way that makes customers feel they are not missing out on anything - and that means not just that the food tastes great, but that the ambience is just so too.

Saf_3_4The London restaurant is the group's flagship so top architects were brought in a year ago to design the space and number 152-154 Curtain Road was built from the ground up on the site of an old, disused car park. These pictures tell you more about the result than words could.      

One of the comments we've heard most often from raw food fans who have dined there is what a great place it is to take people who are not into raw food! And that is the beauty of Saf. It is a place you can go with anyone, whether they're a plant eater or a meat eater, and whether they are interested in eating healthily or simply want to eat well.

Although the menu is 100% plant-based, it is a million miles away from what most people think of when they think of vegan food. There are cooked choices for those who would baulk at eating all raw, and an impressive drinks list for those for whom dinner out is not complete without a great bottle of wine.

Continue reading "The verdict on London's very first gourmet raw restaurant" »

April 29, 2008

Sarah's "Extreme Green" Challenge - Day 11

Istock_000004901815xsmall_2First things first: to those of you following this little adventure of mine, apologies for the long hiatus since I posted the last update. Life has been super busy but the beauty of that is that I have discovered that this regime is easy to stick to even when you are on the run - just as long as you remember to get the green juices and smoothies in before you head out.

So yes, on Day 11, I - former greenophobe - am officially in shock at how easy it is proving to consume vast quantities of greens (2lb/900g per day).

My only question: why didn't I try this before? I have tried every other way of being raw, and with varying degrees of success: high fruit, no fruit, high fat, low fat, simple (just fruits, veggies, nuts and seeds) fancy (to the point I started to wonder about the carbon footprint implications of having my dehydrator running day and night) and every combination of the above.

The only thing I hadn't ever tried was consistently consuming a huge quantity of mineral-rich greens and building the rest of my diet around that. This experience is suggesting that when you do this, the rest naturally falls in place.

They say it takes 21 days to establish a new habit, but I feel as if I have been working up to this one for the last 5.5 years - in other words, ever since I first started eating predominantly raw foods. Putting away this volume of greens would not - could not - be anything resembling easy if you attempted it without first transitioning away from the standard diet.

But if you have been raw for a while you are probably consuming significantly more greens than the average person anyway (not hard when the average person's raw greens consumption hovers somewhere between 0 and 10g a day!) so you're already on your way.

I am not going to post my food diaries this time since I can't imagine anyone would be interested in trawling through eight days' worth! So instead a summary:

  • I have been basically doing as on days 1-3 only with even more seaweed (anyone else out there who has eaten a whole bag of dulse in a day?!?) and, since a big delivery arrived from Aconbury Sprouts last Wednesday, huge volumes of sprouted greens, which means...
  • I've been having one or two 2oz shot of wheatgrass a day (and I don't even know how I'd calculate that as part of the 2lb since it is often claimed that a 1oz shot of wheatgrass is nutritionally equivalent to 2.5lbs of organically grown vegetables!)
  • I have also been drinking pints of my favourite juice of all time: cucumber with sunflower greens.

I first tried the above drink at the Hippocrates Health Institute when I was there in late 2006. Smells and tastes often carry with them powerful associations about the times and/or places we first encountered them, and the attraction of this juice is no mystery as with every sip I feel transported back to the Florida sunshine!

And it clicked with me last week that this is not, in fact, the first time I have enjoyed such extensive interaction with all things green and leafy. Although the folks at Hippocrates are smart enough not to tell guests what volume of raw greens they will be consuming, it has dawned on me that if you follow that program properly you are actually eating way over 2lb/900g a day.

The daily diet at the Hippocrates Institute can be summed up as twice daily wheatgrass shots, two big glasses of green juice, and two visits to the buffet, which is basically a showcase of green and leafy in all its various permutations, from spinach and lettuces to sprouted greens of every variety to sea vegetables.

This is not just the Hippocrates Institute though. It is a description of the food served at all of the most cutting edge health and healing centres in the world.

So what's changed in my world as a result of taking green to the extreme? In a nutshell:

  • I've felt super-focused. For example, I have recently moved house but it is only since I started on the green regime that I've been able to face tackling piles of still unopened boxes. I haven't merely been unpacking them; I've been joyously creating order and serenity around the house, room by room
  • I've been on a consistent and seemingly unshakeable natural high
  • I have officially "got the glow" and I'm getting the comments to go with it : )   

More soon...    

April 23, 2008

Sarah's "Extreme Green" Challenge - Day 3

Istock_000004901815xsmallAlthough this is Day 3’s write-up I am writing it early in the morning on Day 5. And five days in I can say that it is NOT DIFFICULT at all to eat this many greens.

I am amazed!

It is partly because of the way I am doing it, which I think is probably pretty essential in order to stay in the happy zone with it – I’ll tell you ALL about that below.

To my surprise, mega amounts of greens are going down VERY easily – all it has involved is a change of mindset. When I am ready for a meal or a snack, instead of asking myself: “What do I want to eat?” I am asking “What do I want to eat that contains loads of greens.” : ) And thanks to the way I am doing it, there are enough choices – sweet and savoury, light and satisfyingly filling, simple and spicy – to cater to any mood.

So here is the secret to easily getting seemingly impossible quantities of greens into your diet every day... 

Use or adapt David Rainoshek’s “FOUR WAYS” approach.

1. Eat your greens
2. Make blended green soups
3. Make green smoothies
4. Juice them

Now personally I adapt this system rather than follow it to the letter. First off, David recommends only low-glycaemic fruits in smoothies, and there are very good reasons to avoid high-glycaemic ones. However, for now sweet fruits are the all-important “spoonful of sugar” that helps my green medicine go down, so I am enjoying pineapples, oranges, bananas and so on in my juices and smoothies.

Secondly, I just can’t do hard-core green soups. If it’s blended cucumber (one of the most popular bases) with some dulse and sprouts and other ‘tame’ veggies, no problem, but add more than a small handful of strong greens to that and it’s NO THANK YOU from me! : ) I physically can’t get them down. Maybe that will change over the course of this trial...    

So anyway, without a doubt, the best way to consume large amounts of alkalizing, nutrient-rich, enzyme-rich greens on a daily basis is to have some of them juiced, some blended (into soups or smoothies, or a combination) and some whole.

Continue reading "Sarah's "Extreme Green" Challenge - Day 3" »

April 22, 2008

Getting Get Fresh! magazine in the US

Issue_50_cover_screenres_largeSince we announced the US launch of Get Fresh! magazine several weeks ago, many of you have approached us to ask why you can't find it in your local branch of Whole Foods Market or other health store.

We have contacted our distributor and can confirm that the current issue of the magazine, pictured, is currently on sale in over 200 stores across the country. The states that have the most outlets selling it at this point are California and Colorado, though this first US issue is on sale in selected outlets in a total of 35 states.

For administrative reasons it is in no stores in New York City yet - this explains why so many of you there have unfortunately been frustrated in your attempts to get hold of a copy from your local health store, but that is being resolved as quickly as possible. In the meantime, remember that you can get it from Pure Juice and Takeaway, just off Union Square. 

Our distributor has stated that the quickest way to get the magazine into your local store, if it isn't there already, is to put in a formal request to the management of the store. Just inform them that Get Fresh! is available in the US through One Source Distribution. This is the leading magazine supplier of health stores in the US; but if by any chance they need contact details, they can call the company on (800) 541-5542 or fax an order to (888) 329-3117.

Don't forget that if you simply must have your copy now, the last six issues are available to download from our website.

April 21, 2008

Sarah's "Extreme Green" Challenge - Day 2

Istock_000004901815xsmall This is a quick round-up of day 2 of my challenge to eat at least 900g of raw greens a day. Amazingly, I exceeded the target by quite a margin. This was not down to over-enthusiasm so much as poor fridge management; I am still getting used to the technicalities of shopping for this quantity and variety of short-shelf-life fresh greens, and I had stuff I had to either eat yesterday or ditch.

In the past I've been as bad as the next person for throwing food out. Polls consistently show that in the UK we throw away on average ONE FIFTH of the food we buy. I cannot claim to being any better than that statistic in the past, but all that changes now. I am upping my game; not just on the nutrition front, but also on the 'being a good citizen of the planet' front. Which means not buying bags of produce, often shipped in from other countries, only to forget about them and end up throwing them out.

I am not about to start chowing down on rotting greens, but I am keeping a much closer eye on the contents of my fridge to avoid the likelihood of finding nasty unidentifiable objects in there.

Continue reading "Sarah's "Extreme Green" Challenge - Day 2" »

April 20, 2008

Sarah's "Extreme Green" Challenge - Day 1

Istock_000004901815xsmallRaw green foods are the NUMBER ONE missing link in the modern western diet.

Whether someone is on the standard diet, is vegetarian or is vegan, it is almost guaranteed they are eating too much fat and sugar and not enough vegetables, of which greens are the most nutritionally potent.

And most people continue to eat in this way when they go raw - just using different foods to get their fat and sugar fix, and favouring these "instant satisfaction" foods over the less appetizing green veggies. 

We have been conditioned to think that five small servings of fruit and vegetables a day is enough and that is still the official word from most western governments. Chances are, if you have been researching raw food for a while, you already know that is rubbish!

In restaurants, it always amazes me to note that the average person will polish off every morsel on their plate except for anything green and leafy. Lettuce leaves or sprigs of herb that the chef added "as a garnish" (since of course this "rabbit food" is not an essential nutritional component of the meal) are usually to be found neatly pushed the side of the otherwise empty plate.

Greens are the missing link in the diet for two reasons: the MASSIVE amount of nutrition they provide with NO undesirable trade-offs, and the fact that when you are consuming them in large quantities you'll naturally be eating less - a lot less - of the foods that don't serve you.

Greens are also the ultimate BALANCING food. Eat enough of them and they balance your appetite, they balance your blood sugar, and they balance your mood, all of which helps you to achieve balance in your external world : )

More about all of these subjects soon. For now, here are the results of day 1 of the challenge... 

Continue reading "Sarah's "Extreme Green" Challenge - Day 1" »

July 2008

Sun Mon Tue Wed Thu Fri Sat
    1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31