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How to eat lots of healthy food for sportspeople..

October 13th, 2014

I don’t eat anything processed whatsoever anyway and I always go for the best quality I can get, it’s just with the quantity of food I eat for training it’s hard to do

Many people have a problem with weight gain. Healthy whole fresh ripe, mostly raw plant food will be a boon to them because it is full of satisfying nutrients that curb hunger, and also less calories per serving than rich processed foods.

But sports people can have the opposite problem..

a normal male burns 2000 calories per day.

An athlete burns 3000, 4000, and even more calories per day.

Now, athletes will thrive by eating fresh, whole, ripe, mostly raw plant food. But the question arises, how to get enough?

Here are some tips for active types:

1. Eat lots of sweet fruit.

2. Eat dry fruit, but usually it is best rehydrated by soaking it.

3. Energy snacks can be made with nuts and dry fruit.

4. Refuel after exercise with the ultimate sports drink: Bananas blended in water.

5. Fruit smoothies are a good way to bring fuel with you.

6. Starchy carbs like potato and wholegrains are good fuel, as long as they are not overloaded with fats.

Is a Healthy Lifestyle only for rich folks with lots of time on their hands?

October 13th, 2014

I got the following question…

Cathal…do you mind me asking how much you would spend on shopping for yourself each week or do you grow a lot of your food? I know I would eat a higher percentage raw if I had the space and money as have very little storage space for juicing etc in college as am sharing with others

I love this question, because it brings out the idea that we all get from time to time…

The Healthy Lifestyle seems to be for people with lots of money and time!

There seems to be lots of expensive supplements, ingredients and tools, and it seems to take a lot of time.

Well, guess what, that’s doesn’t have to be the case. (Although it often is).

Here is my response:

do you mind me asking how much you would spend on shopping for yourself each week or do you grow a lot of your food?

I don’t spend any more than the average person, and I eat far superior food to the average “normal” shopping trolly. The reason for that is that while I am paying extra for wholesome, mostly organic food… the average shopper is paying extra for processing and packaging. So it all balances out in terms of money. But in terms of health its not the same..

Fresh, ripe, mostly raw, plant food is the way I eat. That means whole, unprocessed fruit, vegetables, nuts and seeds. And including some grains and legumes too.

Of course, calorie for calorie, white bread and jam is cheaper. But nobody eats like that. People buy various processed foods, meats, dairy, biscuits and so on. And the cost adds up. So most people spend about the same as me on food. Only its not as healthy.

I can’t say my exact spend per week, as I often do food demos, so there is some blurring between mine and the demos.

I have been growing a lot of my own food this year, for the first time, and that also makes a difference. But even if you don’t have a garden, you can grow your own greens all year round by sprouting.

Come along to one of my classes to find out how!

I know I would eat a higher percentage raw if I had the space and money as have very little storage space for juicing etc in college as am sharing with others

That is very common. In fact, the place I went to learn about juicing and sprouting was founded by Ann Wigmore, who lived in a tiny apartment in Boston.

Here are some tips:


When sharing with others you may not have the option to dump the microwave and replace it with a quality juicer!

In a small apartment you may have to shop more often.

I have shared an apartment and a tiny fridge.

We kept our fruit in bowls, which is better anyway. So we had our half of the fridge for keeping our greens and other veges.


You don’t need to do juicing if you can’t afford a good juicer. All you need is a knife and a chopping board! Then you can add a €25 blender to make smoothies. Then add a €40 foodprocessor for quick salads. Although a €2 shredder will do in the meantime.

Cheap healthy meals:

Breakfast: Monster Fruit smoothie made with 100g soaked dates (€5 per kilo), 1/4 pineapple (€2 each), 3 bananas (1.59 for 5). This keeps you going up to lunch. Bring some with you in a bottle.

Dinner: Mega salad with chopped/shredded vegetables. Make a dressing from my book. Add some nice organic potatoes, boiled. Or cooked legumes like chickpeas. Make extra to bring as lunch tomorrow.

There you go,

About €5-€7 for a day of high quality whole, fresh ripe, mostly raw food that will lift your mood, and energise you.

And the days worth of food can be prepared in an hour or less.

Dr. McDougall busted…confusing simple carbs with refined carbs

October 10th, 2014

I just sent this email..


I am just enjoying reading the articles on forksoverknives.

I teach healthy lifestyle with plant based diet, so I agree completely with the information you are giving out.

Well, almost all of it!

There is one error that needs to be corrected.

In an article by John McDougall http://www.forksoverknives.com/the-smoke-and-mirrors-behind-wheat-belly-and-grain-brain/
we read:

Simple sugars, like glucose and fructose, are refined ingredients found in sodas, cakes, cookies, and table sugar.

Starches (sometimes referred to as complex carbohydrates) are foods with “natural sugars,” such as, barley, corn, millet, oats, potatoes, sweet potatoes, rice, and wheat.

This is a common mistake, the confusing of simple sugars with refined sugars, and complex carbs with “natural”

The statement should read:
Simple sugars like glucose and fructose are the sweet carbohydrates. If eaten in their natural state, as found in fruit, they are most beneficial, coming in a high water, high fibre package, with vitamins and minerals.
If simple sugars are refined, they are stripped of water, fibre, vitamins and minerals, and become a harmful additive to otherwise unpalatable processed foods.

Complex carbohydrates are all of the non sweet starches, as found in grains and root vegetables.
They are difficult to digest unless cooked. They should be eaten as wholefoods. Refined complex carbohydrates are harmful as they are over concentrated and lacking in minerals.

Simple sugars are not refined sugars.
Complex carbs are not more natural.

Indeed unrefined simple sugars, as found in fruit are easier to digest, do not require cooking, and are more nutritionally balanced than unrefined complex carbs.

There are many people being misled by the misconception that there is something wrong with simple sugars, when our entire body runs on simple sugars, every single cell!
As a result of that misconception, there are some people adopting a plant based diet, but mistakenly opting to omit “all sugars” including fruit.

As a result, these people end up consuming a diet predominating in cooked starches, or if they want a raw or high raw diet, they will be on a high fat diet. Neither of those diets is completely healthful, and neither is anywhere near as good as a diet rich in fruit.

best regards to you all in your good work,
but lets work to clear up this misconception for one and for all!

Cathal Spelman

In fairness to Dr. McDougall, he responded immediately by email to thank me for the clarification.

Carrot Cake with Cashew Creme:

October 3rd, 2014

Here is a delicious treat you can easily make.

It is full of vitamins and minerals, high quality carbohydrates, and essential fatty acids from the nut cream. Because it is so nutrient dense, it is not only delicious, but also deeply satisfying. Have fun with this!

Carrot Cake with Cashew Creme:

Carrot Cake

3 Cups Shredded Carrot

500g Dry Stoneless Dates (Or Raisins)(the dates may need to be soaked for a few hours so that they will chop in the food processor)

1/2 Cup Walnuts

1 teaspoon cinnamon

1 thumbsize piece ginger, grated.

Half that amount of Tumeric root, grated (Or 1 teaspoon turmeric)

Chop it all together in a food processor, using S blade.

Form into cupcake sized pieces on a plate. Refrigerate to harden

Cashew Creme

Juice of 3 oranges

2 Cups soaked cashews (soaked for 2 hours or more)

1 Cup soaked stoneless dates (Soaked overnight preferably)

1 dash vanilla essence.

Blend to a smooth consistency.

Serve Carrot Cake with a dollop of Cashew Creme on top. Enjoy.

Question for me..Tips on my typical day, and ideas for exercise..

September 30th, 2014

Question for me:

Cathal meant to ask you, what would you eat in a typical day basing your die on fruit and veg and what would be your tips to someone in college who is running and training a lot and wishes to transition to a more raw food lifestyle due to performance incentives and to help alleviate asthma. Thanks. Il be at one of your days soon

My  reply:

My lifestyle is based around High Fruit, Low fat, High Raw.

So it consists of lots of fruit and veg, with some nuts, seeds, and some cooked starchy carbs.

Breakfast is

first, lots of water to drink in the morning, to rehydrate.

Then, lots of fruit, as fuel for the day. That is usually a smoothie, made with soaked dates, pineapple, bananas, and added seasonal fruit. Right now its wild blackberries, for delicious purple smoothies.

See the Real Healthy Lifestyle facebook page for photos!

Lunch is a big green salad, with lots of added tomatoes, peppers, spring onion, avocado. Maybe some potato too, or wholewheat bread.

Evening meal is green juice, followed by a big salad, with some cooked veg, like potato, or turnip.

Snacking is fruit.

For active runners, and those taking lots of exercise (everyone should be taking plenty of exercise!):
The more activity, the more food you need.

But quality of food is vital: Meat, Dairy, Processed foods, and Grains all create acid. This makes exercise more difficult, and recovery slower.

Fruit, Vegetables create alkalinity, which makes exercise more fun, and gives you tons of energy, and a get up and go feeling.

So it really helps athletic performance.

Re Asthma: Raw food is not a treatment for asthma, the way an inhaler is a (Temporary) treatment for asthma. However, Raw food, especially high fruit, low fat healthy Raw Food, is an excellent way to a body less encumbered by excess mucus, which is a factor in asthma.

Also, a more alkaline body is an overall healthy body that will better deal with our environment and will be less likely to over-react to pollens etc.

And I got this follow up question:

Thanks very much Cathal, I presume you would eat a huge quantity of fruit to get the required calories.? It’s just I would run approx 60-65 miles a week plus gym work and know I would need in the region of 3500 calories a day

I’m glad you mentioned that. It shows the huge range of food requirements depending on our activity levels. The averages for sedentary females and males are 1800 and 2000 calories per day respectively. You can see how much extra this person requires due to much more exercise.

Conveniently there are websites where you can easily work out your average needs, plus you can enter in the foods you ate to see if you are calorie deficient, or in excess. See www.fitday.com. That’s the one I have used. I also hear that there is one called nutridiary.com.

Tip: Most people eating conventional food are in calorie excess, hence they gain weight. Most people trying to eat healthy high fruit low fat lifestyle are calorie deficient initially as fruit and veg are so water rich, you have to eat a lot to get enough.

Of course, getting enough calories is NOT the only issue.

Indeed, my previous post was about the HSE feeding sausages and chips to hospital patients. And some crazy “dietician” thought they should eat this because they “need lots of calories”.

But apart from anything else, the quality of food affects us, beyond the calorie count.

Lots of fruit and veg will give sufficient calories, plus pure water, digestive fibre, properly balanced vitamins and minerals, and will alkalise and energise our bodies.

On the other hand, sausages and chips will give sufficient calories, but no water content, little digestive fibre, too many of some minerals, none of others, vitamin deficiency, excess toxins, and will alkalise and exhaust our bodies.

Now that I write this, I just can’t believe the HSE has health in their title.

Maybe we should rename it the Hellish Satanic Executive!

Keep up the healthy lifestyle! Send me reports of your successes and mistakes! We all have both!


30 billion per year for the HSE, and the conclusion is… let them eat sausages and chips.

September 7th, 2014

I was shocked when I read that the HSE has ordered 62,000 sausage rolls and 90 tons of fat laden frozen chips to feed to bedridden patients over the next three years.

But then I heard a “clinical dietician” was coming out to comment on this.

Great, I thought, the clinical dietician will appeal for some sanity and tell the HSE to wise up.



Quotes from Herald.ie, with my comments added:

“Healthy food is for healthy people,” Sarah Keogh, a member of the Irish Nutrition and Dietetic Institute told the Herald.

Not sure where she is going with this. Seems to suggest that unhealthy food is for sick people. ? Hard to imagine she means that..

“Patients who are recovering from a surgery or from a bad accident need high-calorie food that we would normally consider bad for us,” she explained.

She really means that! People recovering from surgery need high calorie food that we would normally consider bad for us? They need it? Says who? Where do these people come up with this nonsense? We all know instinctively that when the body is healing, it requires less food. In fact, you can digest (take in food), or you can repair. But not both simultaneously. That’s why your appetite disappears when you are ill or suffer trauma. That’s why no animal eats when sick. Except humans who listen to “clinical dieticians”.

“It doesn’t sound very healthy because often when people are looking at hospital food they are applying healthy eating guidelines.

Well, yes, that would make sense. I was in St. Vincents hospital just before easter. The reception area was full of easter eggs for some bullshit competition. I told the lad at reception: That’s why this place is so full..

“They often forget that people in hospital often need a lot more calories and a lot more protein than the average person who is out and about,” she said.

Firstly, they often don’t. And nature should be the guide. If a patient is hungry, that is nature’s invitation to the table. If hunger is not there, nature has other business to attend to, like healing, and fighting pathogens.

And when hunger returns, the food given must be of the highest quality to allow the building of healthy tissue and a strong immune system.

For crying out loud, what kind of body can a patient build on sausages and chips? A fatty greasy mess, that’s all. Aren’t most of them in hospital because of that crap in the first place..

But patients who are in recovery often see a rise in metabolism at a time when their appetite declines, Ms Keogh said.

Finally, Ms Keogh admits that she is proposing what amounts to force feeding of patients by loading them up with the worst junk food imaginable.

Its amazing that such high paid “qualified” “experts” can come out with such drivel. If the goal is patient health, it can’t be possible to feed sick people with sickening junk food.

But of course this is not about healthy people, this is about keeping the 30billion euro gravy train just trucking along…

There you go now, sausages and chips. Enjoy!

Children killed by their own brother.. what was he on?

September 7th, 2014

You will have heard of the children killed in Ireland last week by their own brother, who then comitted suicide.

The radio talkshows were full of the usual handwringing. Ryan Tubridy quoted a long list of similar events over the last few years in Ireland.

But is it all really so unexplainable?

I contend that we are reaping a whirlwind as a result of psychiatric drugs, and that this fact is covered up.

In one case, the mother of a teenager who comitted in murder-suicide stated at the inquest that she believed psychiatric drugs were the cause of his “inexplicable” behavior.

Interestingly, the court called an “expert” who spoke a pile of jargon to deny the link. Who was the “expert”? A psychiatrist of course.

Are we really so stupid as to expect psychiatrists to come out with their hands up and admit that the drugs they are prescribing are in the blood of the perpetrators of these inexplicable events?

Neither should we expect the pharma companies to do anything else but protect their profits by covering up the link between mindbending drugs and violent outbursts.

Below are some of the most commonly prescribed psychiatric drugs, along with some of their side effects:

They are drugs that are prescribed up to 44million times per year each in the USA alone. All these drugs listed below have behavioral side effects, including violence, hallucination, and suicide.

Perhaps instead of our mediots wringing their hands, we should have a discussion about what we are putting into our bodies. Perhaps we should stop giving dangerous poisons to people who are depressed.

Perhaps we should also be wary of the self-serving pronouncements of drugpushing psychiatrists and pharma corporations.

Our mind exists in our bodies. Our body can thrive if we put good things into it. It will go haywire if we put poisons into it.

Same goes for the mind.

But of course, that’s way to simple for a multi billion euro industry.

1. Xanax:

  • Actions that are out of control
  • attack, assault, or force
  • continuing ringing or buzzing or other unexplained noise in ears
  • decreased awareness or responsiveness
  • lack of feeling or emotion
  • nightmares
  • thoughts of killing oneself
  • uncaring

2. Lexapro:

Lexapro carries a black-box warning for suicidal thoughts and tendencies. Patients taking Lexapro are known to become suicidal while taking Lexapro and other SSRIs, especially in the first weeks of treatment. The risk is so severe that the FDA issued a special warning about the risk of suicidality, or suicidal thoughts and behaviors, for patients up to age 25.

3. Ativan:

  • confusion, depressed mood, thoughts of suicide or hurting yourself;
  • hyperactivity, agitation, hostility;
  • hallucinations;

4. Zoloft:

agitation, hallucinations, fever, overactive reflexes, tremors;

5. Desyrel:

  • extreme mood swings, restlessness, or sleep problems;
  • agitation, hallucinations, fast heart rate, overactive reflexes, nausea, vomiting, diarrhea, loss of coordination;

6. Effexor:

from the patient information monograph (

You may have thoughts about suicide when you first start taking an antidepressant, especially if you are younger than 24 years old. Your doctor will need to check you at regular visits for at least the first 12 weeks of treatment.

Call your doctor at once if you have any new or worsening symptoms such as: mood or behavior changes, anxiety, panic attacks, trouble sleeping, or if you feel impulsive, irritable, agitated, hostile, aggressive, restless, hyperactive (mentally or physically), more depressed, or have thoughts about suicide or hurting yourself.

Raw Vegan Paleo Madness

June 25th, 2014

I previously wrote about Paleo Diet Madness.

Its a high fat, low carbohydrate diet, like so many others.

And, it doesn’t work, just like all the other high fat diets out there.

The Paleo diet is centred on eating lots of meat and dairy products, and no carbohydrate foods like grains, starchy vegetables, or even fruit.

I demolished that nonsense in a previous post, but here I’d like to speak about the Raw Vegan Paleo Madness.

That means the prominent Raw Vegan Health Guru who is going around telling people not to eat fruit.

He is saying that sugar is bad, all sugar, including fruit. He says to not eat more than two pieces of fruit a day. In many cases, he recommends no fruit at all!

That means you are taking a Raw Vegan lifestyle, which consists of fruit, greens, and nuts and seeds, and excluding the fruit!

That means you are taking out the healthy carbohydrates from Raw Vegan food.

That only leaves greens, nuts and seeds.

Greens are great, full of nutrients, but few calories.

So most of your calories will come from nuts and seeds.

Welcome to the Raw Vegan Paleo Madness.

Most of your calories would be coming from fat.

It doesn’t matter that the fat is good fat. We only need a little fat. Too much fat is harmful, no matter what the source.

Plus you are missing the antioxidants and vitamins that are so abundant if fruit.

No wonder the no fruit raw vegan Hippocrates centre sells so many supplements.

Paleo is Madness.

Raw Vegan Paleo is Madness too.

Lets eat healthy whole fruit, with all its fibre, pure water, vitamins, anti-oxidants, minerals, and delicious flavour, and sugar that our body NEEDS to produce energy.

Fruit Festival

June 25th, 2014

I am planning to host a fruit festival in July.

It will be a weekend in July, probably 18 to 20th.

You will get to enjoy a high fruit, high greens weekend in midsummer.

Venue is my place, as I have a half acre garden.

Accomodation will be camping.

We will have:

Food preparation demos,

Health talks with Q and A,

Campfire gatherings in the evening.

Cost will be a contribution towards cost of the fresh fruit and greens. Probably around €30 per person.

Everyone will be expected to volunteer to help make the weekend a success.

Limited to 20 people.

register your interest now!




Paleo Madness

June 25th, 2014

The latest food craze is the Paleo diet. This diet proposes that our ancestors lived on hunting game, and foraging greens. The following foods are approved: Lean meat, dairy, and greens.

non approved foods are grain products, high carb foods of any kind, including sweet fruit.

The Paleo diet is nothing more than another variation on the high fat, low carbohydrate diet that is so beloved of diet book writers.

It is really just another variation on the Atkins diet.

These diets are based on speculations about how the human body works, and not on any verifiable facts.

Here are some reasons I won’t be following the Paleo Diet..

1. One of the most important books written in modern times on the subject of diet and health is called the China Study. This book is unique in that it shows the relationship between consumption of different foods and diseases like heart disease, cancer, obesity and diabetes. Meat and dairy foods were found to be risk factors for all the above diseases. Whole fresh fruit, vegetables and whole grains all lowered the risk of lifestyle diseases. In other words, the Paleo Diet excludes the very foods that are proven to benefit our health.

2. Pysiologically, we are eaters of fruit and vegetables. Never mind what anyone speculates about what our ancestors may or may not have eaten. The truth is staring us in the face when we look into a mirror. From our eyes to our teeth to our stomach acid to our intestines, we have the body of a fruit and vegetable eater, not an meat and dairy eater.

3. Practical results. Paleo Diet followers don’t excel in any endurance sports. Raw vegans beat them hands down in any sports that require long term healthy body performance. Examples include long distance running and cycling. I regularly cycle 40 to 80 kilometers in a day. My high fruit, high green, low fat, zero animal products diet is great for energy, endurance and fast recovery.

So, if you want health, energy, and permanent weight control, don’t buy into the Paleo Madness..

Copyright 2009 Cathal Spelman