Eating Raw for a Day E-book

7/27/2019 Eating Raw for a Day E-book

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Rawsome Lifestyle Coaching

Eating Raw for A Day

Prepared by

Chris Gay {250} 537 [email protected]

Raw Food Lifestyle Coach http://www.rawsomecoaching.ca/


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Rawsome Lifestyle CoachingPersonal Coaching services, group sessions, in-home consultation and spa packages

Chris Gay {250} 537 [email protected]

Raw Food Lifestyle Coach http://www.rawsomecoaching.ca/


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You may never know what results come of youraction, but if you do nothing there will be no

result. - Mahatma Gandhi


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ContentWelcome 5

What is and Why Raw Plant Based Foods? 6

Five Reasons to Choose More Raw Food In Your Diet 7

Starting a Raw Food Diet 8

Getting Started 9

My Personal Goal 10

My Journal - Self 11

My Journal Body and Environment 12

My Relationship With Food 13

Menu 14Recipes Breakfast 15

Lunch 18Dinner 19

Dessert or Snacks 21

Celebration 23


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Welcome

Welcome to yourEatingRaw For A Dayworkbook. Youve just taken the firststep to towards a raw living foods lifestyle.

Hi, Im Chris Gay and Ive been living a raw foods lifestyle for the past 3 years. Iprovide coaching support to women who want more vitality, energy and mentalclarity. My husband Jim and I began this journey due to a health concern andbecause we have been growing and selling wheatgrass commercially for the past4 years http://www.saltspringislandwheatgrass.ca/ Once Jim took his raw foodschef training at Living Lights in Fort Bragg California, there was no turning back.We soon manifested a new growing operation for the wheatgrass and workshopsand not a caf events in our new purpose-built demo teaching kitchen facility.http://www.rawsomelivingfoods.ca/

My personal background in facilitation, project coordination, changemanagement, coaching training with Coaches Training Institute and AlissaCohen Chef Training, as well as a lived experience in transitioning to a raw foodlifestyle, has prepared me to make this transition realistic and possible for others.Jim and I co-facilitate workshops http://www.rawsomelivingfoods.ca/events.html and I offer coaching support one on one, to groups, and through email andinternet-based support. http://www.rawsomecoaching.ca/

I hope you find this simple Eating Raw for A Dayworkbook easy to follow andthat it brings you one step closer to realizing a lifestyle that can be energizing,nutrient rich, delicious and simply rawsome. In health, Chris.


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What is Raw Living Food?

We call food raw if it is:

Uncooked - Never heated above 40 C/105 F degrees.Unprocessed - As fresh (or wild) as possible and Organic

- No irradiation, preservatives, pesticides or GMO

Why Raw Plant-Based Food?

The first thing that is lost when you cook something is the water content. Ourbodies are between 60% to 75% water. Vegetables and fruits are loaded withwater, and it is structured water that better facilitates our biological processes.

Cooking de-natures the proteins in our food, rendering them harder to digest andutilize. Cooking food above 105 destroys 50% of the protein in our food and 50to 80% of the vitamins and minerals.

Most importantly enzymes are destroyed when food is heated above 118. Thereare two different types of enzymes in our bodies, metabolic enzymes anddigestive enzymes. We produce over 100,000 different enzymes, each doing aunique task. Enzymes are the catalyst of every chemical reaction in our bodies.Without them, there can be no cellular division, immune system functioning,energy production, nor brain activity. A significant aspect of the aging process isthe result of running out of enzymes. Cells stop dividing; our immune systembegins to fail. Our enzyme reserve is depleted over a lifetime of eating cookedfood.

From an environmental point of view, cooked food destroys our bio-terrain. Livingfood supports a healthy bio-terrain.

Every major health authority in the country from the Cancer Society to the HeartDisease Society has been stressing the importance of eating more fresh fruitsand vegetables. Increased portions of fresh fruits and vegetables are arecommendation of all health authorities. Raw foods are fruits, vegetables, rawnuts and seeds, and sprouted grains combined and alone transformed intonutritious and delicious meals.

Five Reasons to Choose More Raw Food


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In Your DietThanks to Vicky White

http://www.beautifulonraw.com

1. Weight management: Many of the nutrients in cooked food are destroyed attemperatures over 40 Celsius. You feel less satisfied when you eat cooked foodand tend to eat more as your body tries to get the nutrients it needs. Eating moreRAW vegetables and fruit provides your body with the nutrients it requires. Youwill feel more satisfied and tend to eat less.

2. A vibrant life: The Standard North American Diet of cooked and processedfoods (meat, dairy, and grains) lacks the vitamins and enzymes for vibrant health.The Standard North American Diet creates an acid state in the body that opensthe body to health problems. When you eat raw you get the enzymes you needfor digestion and good health. Adding just one green smoothie every day willimprove your general health. Building your immune system is especiallyrecommended when people warn of coming pandemics.

3. Improved mental clarity, focus, and creativity: Removing the toxins fromyour body allows you to connect with your true self. You'll feel more positive,emotionally balanced, and inspired.

4. Environmental concerns: More than 70% of the grain produced in NorthAmerica is fed to cattle and cattle are energy guzzlers. In the U.S. alone, 157million metric tons (350,000,000 lbs.) of cereal, legumes and vegetable proteinsuitable for human consumption are fed to livestock to produce 28 million metrictons of animal protein that humans consume annually.

5. It's cheaper to shop the outside aisles at the supermarket - even when you

select organic. The sugar filled, highly packaged and processed foods add on thedollars.


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Starting A Raw Food DietInspired by Best of The Rawwww.thebestofrawfood.com

When you're starting a raw food diet, you may not know how to begin. What canyou eat? What should you buy? Should you go 100% raw or is it better to gogradually?

Here are some tips and tricks to help you get started.

Top 5 Starters Tips Organic foods: Start buying organic. Just this change will have a dramatic

result on your health.

More green vegetables: Adding more dark green leafy vegetables (kale,lettuce, broccoli) into your diet will provide you with more chlorophyll, moreplant-based protein and more Vitamin C all beneficial for healing andbuilding up the immune system. (Remember that protein is found in allfood and you dont need to think of meat as your only source of protein.)

Reduce processed foods: Reduce the amount of pre-made, processedfoods that you eat. Begin by eating more foods that you make yourselfrather than out of a can or box or frozen package will reduce the toxinsand chemicals in your body and increase nutrients.

Drink water: Upon rising in the morning, drinking 1-4 cups of water willassist you in flushing your system of toxins and emptying your bowels ofwaste. Always drinking a cup of water 5 minutes before eating a meal,rather than with your meal to assist in digestion.

Add healthier foods to your diet gradually: You can try something newevery day, week or month. It doesn't really matter, as long as you keepgoing at a pace that's right for you. Before you know it, you'll eat a largeamount of your diet raw. And you'll feel it.

These superfoods are an effective, quick and easy way to get results fast.

Raw Chocolate Goji Berries Maca Hemp Seed Wheatgrass Juice


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Getting Started

If you are new to eating more raw plant-based foods in your diet, then it is helpfulto plan ahead. Just like when you are taking a trip you need to ensure you have

all your documentation in order, that you have luggage, that you haveappropriate clothes for the climate you are going to, that you are ready mentally,emotionally, physically and spiritually for this new adventure.

Check the menus to make sure you arent allergic to any of theingredients.

Make sure all ingredients are available at your local grocery store.

Ensure you have the equipment to make the items on the menu mostrecipes ask for a blender and/or food processor.

Make sure you like the sound of the recipes that they would besomething you are willing to try.

Be gentle to yourself. Eating raw all day may be new for you andsomething you would prefer to do on a day when you are going to behome.

Everything you will be eating is raw and requires chewing. Take the timeto chew and you will get more nutrients out of the food, require less food,and you will find it moves through your system easier.

On the day of eating raw:

Some people feel a general sense of lightness, both physically andemotionally.

You may feel more positive and at peace.

The day after eating raw:

Some people lose 1-2 pounds (depending on how much weight you arecarrying).

There may be less puffiness or bloating in your face and body.

Your eyes and skin may look clearer.


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My Personal Goal

Be clear on why you want to go raw for a day. In order to stick with this change inyour diet, you need to be personally invested in the change.

1. What is one goal that you are trying to reach by going raw for a day?

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2. Think of a time when you set a goal for yourself and you successfully metit. How did that feel?

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3. What kind of supports will you put in place for yourself in order to stick witheating raw for a day?

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My Journal

This is your opportunity to notice any changes before or after yourRaw for aDay. Incorporating more raw living foods into ones diet provides an

opportunity to spend time with your self, your body, and your environment.

These next 2 pages are where you can capture changes in your self (mind,spirit, mood) your body (look for facial changes around your eyes, whetheryour tongue is coated or not, if your body feels lighter), and your environment(alterations to your kitchen, how you spent your time, where you shopped inthe grocery store).

Raw for a Dayis your commitment to you. It is your day to make a differencein your life by bringing the gift of living foods into your heart, your soul, yourbody and your mind. Enjoy yourRaw for a Dayand recording your rawsome

changes. It is particularly useful to fill this in twice on yourRaw for a Dayand the day after.

Self(Mind, Spirit, Emotions)


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Body(Physical)

Environment(Your inner sanctuary and the greater world)


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My Relationship With Food

Do you like to play with food?

Before you embark on making any of the recipes, think about how much timeyou like to spend in the kitchen. If making cooked food is a chore for you, thenit will feel no different preparing raw living foods. You will probably find therecipes using minimal ingredients and only a blender or food processor toassist with the chopping and mixing more appealing and easier.

If you love reading cookbooks and trying out new recipes and inventing yourown, then tackling these simple recipes will be a treat plus they will get yourcreative juices going. Those recipes with some additional steps will be moreup your alley.

If you prefer all your food to be ready as quickly as possible, thenapproaching raw living food in its purest form will be for you that is having anice fresh salad for lunch and dinner and plenty of fresh fruit for breakfast andsnacks throughout the day.

We all need food. How we get the food into our bodies varies from person toperson. How esthetically appealing the food is, as well as the variety oftextures and flavours will depend on how adventuresome you are with foodgenerally. Therefore, go with those recipes that appeal to your senses, for aswe know, eating is a very sensuous experience. How our food looks, tastes,smells, and feels is all-important and will determine to what degree we will

stick with a particular diet and more importantly, enjoy what we eat.

Keep in mind that one of the finest gifts we can give ourselves is the gift offood.

Pure unprocessed food. Food that is life giving. Food that comes directly from the soil unto our plates. Food that has an abundance of colour (dark greens, reds, oranges). Food that has a minimal amount of added seasonings and additives. Food that relies on naturally occurring sugars (e.g. fruit juice or dates)

rather than fabricated sugars (white and brown). Food that has no animal products nor wheat and dairy (which are hard

to digest and are acid forming). Foods that produce an alkaline environment a healing medium for

our bodies. And an abundance of clean water.

Embarking on this journey for a day is the first step in awakening a newfoundlove for you. Embrace life - one day at a time. You deserve it.


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Menu

This menu will provide you with options to choose from for breakfast, lunchand dinner. Snack options provided are to be eaten in between meals. Water

is to be drunk throughout the day.

Water Drink 1-4 cups of water upon rising in the morning. Always drink 1 cup of water 5 minutes prior to eating. Drink a cup of water in between meals. Aim for drinking 6-8 cups throughout the day.

Breakfast Blue Green Smoothie.

Strawberry Peach Smoothie. Fruit and dip. Granola.

Lunch

Cream of Zucchini Soup. Salad. Lettuce Wraps.

Dinner Burgers. Stuffed Mushrooms. No Nut Veggie Stew. Salad.

Snacks Extra smoothie from breakfast. Ants on a Log or Frogs on a Lily Pad. cup raw nuts (your choice) with raisins. Piece of fruit (orange, banana, apple, etc). Cacao Cookie. Almond Tahini Cookie.


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Recipes

Breakfast

Blue-Green Smoothie for OneYield 24-ounces/710 mL (1 large serving)

2-3 cups (500-750 mL) coarsely chopped kale, firmly packed 1 1/4 cups (310 mL/180 g) fresh or frozen blueberries 1 large ripe banana, broken into chunks 1 medium-size orange, coarsely chopped 1/2-1 cup (125-250 mL) purified water

Combine all of the ingredients in a blender and process until smooth.

Add water as needed to achieve the desired consistency.Serve immediately in a mug rather than a glass.

Nutrition Note:A Blue-Green Smoothie delivers 7 grams of protein plus more than 20% of your day's supply ofcalcium, magnesium, and potassium, and six B vitamins. It also supplies your recommendedintake of vitamins C and K and beta-carotene several times over.

Strawberry-Peach SmoothieYield: 4 cups/1 L (2 servings)

2 cups (500 mL) coarsely chopped ripe peaches or nectarines 2 cups (500 mL) fresh or frozen strawberries 2 oranges, coarsely chopped 1 cup (250 mL/67 grams) coarsely chopped kale or romaine lettuce, firmly

packed 2 tablespoons (30 mL) green powder supplement (optional)

Combine all of the ingredients in a blender and process until smooth.Add purified water as needed to facilitate processing and achieve the desiredconsistency.Serve immediately.Nutrition Note:

This smoothie is low in fat and high in antioxidants, and with the addition of greens, its nutrientdensity soars! With only 206 calories, a single serving packs over 100% of the RDA for vitamins

C and K, an impressive 11 grams of fiber, and 142 mg of calcium.


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Breakfast

Sweet Creams FluffYield: 1 cups

1 cup raw cashews, soaked for 1-2 hours 2 tablespoons organic maple syrup (optional) 1 teaspoon vanilla extract 6 Medjool dates, pitted and soaked for 1-2 hours Water, reserved from soaked dates

Drain dates and reserve the liquid. Place dates in blender.Drain and rinse cashews and place in blender.

Add vanilla and maple syrup in blender and slowly add date water until smooth(about the consistency of whipped cream).

Add more water to thin if too thick.

Chill for at least 30 minutes before serving. Will keep for 5 days in fridge.Great as a dip for fruits or a garnish on top of a fruit salad.

*To soak cashews: Place cashews in a bowl with twice the amount of water.Minimum soak time is 1 hour and the maximum is 8 hours. 8 hours seems to bethe magic number formost seeds and nuts but cashews require little soaking.Drain and rinse well.*To soak dates: Place dates in water to cover, plus a good inch or so. Let soakabout 1 hour.

Granola(Thanks to Jennifer Cornbleet)

Makes 2 cups, 4 servings

1/2 cups almonds, soaked 1/2 cup sunflower seeds, soaked 1/2 cup walnuts, soaked 1/2 cup raisins Dash sea salt 1/2 teaspoon ground cinnamon Fresh fruit, to serve

Almond Milk, to serve can purchase at your local grocery store

Place the almonds, sunflower seeds, walnuts, raisins, salt, and cinnamon in afood processor fitted with the S blade and process until coarsely chopped. Storedin a sealed container in the refrigerator. Granola will keep for 2 days. Serve withfresh fruits and Almond Milk.


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LunchCream of Zucchini Soup

Makes 2-3 servings

1 medium zucchini, peeled and chopped (about 2 cups)

2 stalks celery, chopped Juice of 1 lemon cup fresh parsley 1 green onion or can use 1 teaspoon onion powder 1 Medjool dates 2 tablespoons extra virgin olive oil 1 tablespoon Tamari 1 teaspoon garlic powder teaspoon sea salt, or to taste 2 tablespoons minced fresh dill (or 2 teaspoons dried) or for a different

flavour substitute with 1 teaspoon of curry and 1 teaspoon of cumin (or to

taste) 1 - 2 cups water depending on how thin you like your soup

Place the water, zucchini, celery, lemon juice, olive oil, parsley, garlic and onionpowder, date, Tamari, salt in a blender or Vita-Mix and process until smooth.

Add dill (or curry and cumin) and blend briefly.Add additional water to thin the soup to desired consistency, and blend.Serve chilled or at room temperature.Stored in a sealed container in the refrigerator. Cream of Zucchini Soup will keepfor up to three days.

Rawcamole 2 avocados 1 tomato chopped 2 tablespoons lemon juice 1 teaspoon garlic powder, onion powder, cumin, chili powder Salt to taste A few dashes of cayenne

Mash the avocados in a large bowl with a potato masher or fork.Stir in lemon juice and spices.Chop tomato and add to avocado mixture.

Lettuce Wrap 2 Romaine leafs Sprouts

Spread a layer of Rawcamole on each lettuce leaf. Sprinkle a thick layer ofsprouts on top. Roll up your lettuce leaf into a wrap.


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LunchSalad

1 head lettuce (preferably romaine or leaf lettuce) 1 tomato chopped

1 carrot 2-4 leafs of kale cup cabbage cucumber red pepper cup broccoli

Wash and chop all ingredients and place into a large bowl. Toss. Top withRawcamole or Italian Dressing. Sprinkle with hemp seeds, nutritional yeast, otherraw nuts or seeds.

Creamy Italian Salad DressingUse a blender. Put all ingredients in then slowly blend until smooth.

1 medium zucchini 1 tbsp olive oil cup fresh squeezed lemon tsp salt tsp dried mustard tsp cayenne or less if too hot 1 tsp onion powder 1 tsp garlic powder 1 tsp Italian seasoning

Add more spices/salt/cayenne to taste, if too bland.If too lemony add a couple more tablespoons of olive oil.Can add some water if too thick and creamy.Store in jar in fridge for up to 5 days.

DinnerStuffed Mushrooms

1 Portobello mushroom Rawcamole 2-4 tablespoons Tamari (may need more depending on the size of the

mushroom)

Remove the stem of your mushroom. In a bowl coat your mushroom with Tamari.Let it sit in the Tamari (making sure it is coated) for up to an hour.

Remove the mushroom from the bowl, place on a plate and stuff withRawcamole. Serve with a salad.


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DinnerTomato Veggie 'No Nut' Stew

cup sun dried tomatoes

1 Medjool date 1 large carrot 2 large celery stalks 1 red pepper 1 large Portobello mushroom 2 tomatoes 1 tsp salt 1 tsp basil (or other spices - e.g. curry and cumin, chili powder, fresh dill,

etc.) 1 tsp garlic powder 1 tsp onion powder

1/4 tsp cayenne

First Step:Soak cup sun dried tomatoes and 1 Medjool date for 1 hour.

Second Step:Cut ingredients into chunks before adding to food processor using the S blade.Pulse chop after each addition:1 large carrot2 large celery stalks1 red pepper

1 large Portobello mushroomPlace into a large bowl.

Third Step:Drain pre-soaked sun dried tomatoes and date (or juice of 1 orange) and placein blender along with:2 Tomatoes1 tsp salt1 tsp basil (or other spices - e.g. curry and cumin, chili powder, fresh dill, etc.)1 tsp garlic powder1 tsp onion powder

1/4 tsp cayenneBlend until a thick smooth consistency. Pour over vegetables in bowl and stiruntil mixed.

Add a variety of bite sized cut veggies (zucchini, corn, beans, peas, cauliflower,etc.) and stir into the stew.

Dehydrate for up to an hour if a warmer stew is desired and serve in bowltopped with nutritional yeast and hemp seeds. Serve with green salad.


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DinnerNutty Veggie No Meat Burgers

1 large carrot 1 large celery

2 cups soaked raw organic walnuts (you can use almonds instead or acombination of nuts and seeds such as sunflower seeds)

1/2 tsp salt 1 tsp curry (you can vary the flavour by adding other spices such as basil

or dill) 1 tsp garlic powder 1 tsp onion powder 1/8 tsp cayenne 1 tbsp wheat free Tamari (or regular Tamari or Nama Shoyu)

First Step:

Preferably soak 2 cups raw organic walnuts for 8 hours. (Can work if you haveforgotten to soak the nuts.) Drain and rinse.

Second Step:Cut ingredients into chunks before adding to food processor using the S blade.

Chop finely after each addition until smooth:1 large carrot1 large celery stalk2 cups soaked raw organic walnuts (you can use almonds instead or acombination of nuts and seeds such as sunflower seeds)

1/2 tsp salt1 tsp curry (you can vary the flavour by adding other spices such as basil or dill)1 tsp garlic powder1 tsp onion powder1/8 tsp cayenne1 tbsp wheat free Tamari (or regular Tamari or Nama Shoyu)

Add more spices/salt/cayenne to taste, if too bland.If it is too wet, you can process in more nuts to make it drier.

Third Step:

Form into round balls or patties or just spread on your leaf of lettuce like a pate.Serve on top of a leaf of lettuce and garnish with a tomato and onion. Serve withgreen salad. Drizzle salad dressing on top for more flavour.

If you have a dehydrator, you can put into dehydrator on a teflex sheet for 2hours or longer at 105 degrees. Flip after one hour.


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Dessert or Snacks

Almond Tahini CookiesMakes 3 dozen

1 cups raw organic almonds (preferably) unsoaked 24 Medjool dates cup tahini 1 tsp vanilla 1 tsp almond extract 1 tsp ginger 1 cup raisins

Use a food processor with the S blade.

1 cups raw organic almonds (preferably) unsoakedGrind in food processor until fine and powdery.

24 Medjool datesGrind in food processor with almonds.

cup tahini1 tsp vanilla1 tsp almond extract1 tsp gingerGrind in food processor with almonds and dates.

1cup raisinsAdd to food processor and grind until everything holds together.

If too dry, add a bit more tahini or dates. If too wet, add more almonds. Ifflavouring is not sweet enough add more raisins.

Form into 1-inch balls. Put into sealed container in the freezer. Will last for up to3 months in the freezer.


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Dessert or SnacksCacao CookiesMakes 3 dozen cookies

3 cups raw organic walnuts (preferably) unsoaked 2/3 cup raw cacao (preferably) 1 tsp vanilla 24 Medjool dates

Use a food processor using the S blade.

3 cups raw organic walnuts (preferably) unsoaked.Grind in food processor until fine and powdery. If you over process walnuts theywill become too oily.

2/3 cup raw cacao (preferably)1 tsp vanillaGrind in food processor with walnuts.

24 Medjool datesGrind in food processor with walnuts and cacao and vanilla until everything holdstogether.

Form into 1-inch balls. Put into sealed container in the freezer. Will last for up to3 months in the freezer.

Ants on a Log or Frogs on a Lilly Pad 2 stalks of celery 2 Romaine leafs 2 tablespoons of raw almond butter (can purchase at your local grocery

store) Handful of raisins

Clean either 2 stalks of celery or a couple of leafs of Romaine lettuce. Spreadalmond butter on your choice of celery or Romaine. Sprinkle a few raisins on thealmond butter. An easy, convenient snack.

Try using almond butter as a dip for carrots, celery and cauliflower as well. Agreat mid-morning pick-me-up.


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Celebration!You made it!

Whether this day has been transformative or not for you, there are some

things we know for certain:

You gave your body the gift of live foods for one day.

You spent more time being conscious of the foods you put into your bodyand where those foods came from.

You spent time handling your food, preparing your food, and used lessfood that came in packages therefore less of an impact on theenvironment.

You honoured the process of eating foods by taking time to think aboutwhat you were going to eat, taking time to prepare the food you weregoing to eat, and taking time to chew your food. Welcome to the slow foodmovement!

Are You Ready To Take The Next Step?

Welcome to a new way of approaching your life. You not only altered your palatefor a day, you raised your consciousness. If you are ready to make a shift to araw food lifestyle, then why not try one ofRawsome Lifestyle Coachingservices: http://www.rawsomecoaching.ca/

One on one Rawsome Lifestyle Coaching in person or on the phone.

In-your-own-home Rawsome Transformation Consultation.

Rawsome Living Lifestyle 2 one-hour free coaching sessions on thephone, 4 group coaching sessions by phone, 1 Rawsome Living LifestyleManual

Rawsome Spa Package includes 15 minutes on the state of the artMagnetic Resonance Stimulant mat, 30 minutes in the infra-red sauna, 15minute ultra sound facial, Rawsome lunch, 30-minute complimentarycoaching session

Rawsome Workshops through www.rawsomelivingfoods.ca

Your Rawsome Life is about to begin.Contact Chris at: 250-537-2048 or email at: [email protected]

Documents

Eating Raw for a Day E-book