The Raw Food Journey - Fundamentals for Coaching & Teaching

GOING RAW FOR BEGINNERS

ADD TO YOUR DIET BEFORE YOU TAKE AWAY

- Begin incorporating more whole grains, beans, legumes, nuts, seeds, and tofu into your diet.

- Get familiar with how to - prepare, store and use.

- Try some of the quick and easy vegan meals that nuts and you enjoy from this book and start making them.

- Swap out dairy for non-dairy beverages

- Add organic soy beverages. natural, not flavored or sweetened almond, cashew, or oat

MAKING THE TRANSITION:

If you want to dive right in, immediately jump into any of these lifestyle like raw veganism, plant based or raw food!

Here is the CRASH COURSE.

A balanced, well-planned plant-based raw diet can successfully meet the nutrient requirements of almost anyone, at nearly any age group. There are many misconceptions about vegan plant based and raw diets, but the truth it can healthy lifestyle and provide all the energy you need.

Some of the most common questions that is nutritional-related:

-Where do vegans or raw foodist get protein?

-Don't we need B12?

- Where do we get our calcium, if they don't have dairy products?"

MAKING THE TRANSITION: one step at a time

- Remove all meat from your diet, including fish and poultry.

- Start by incorporating more whole grains, beans, legumes, tofu, nuts, and seeds into your diet.

- Once you feel comfortable moving forward, you can start phasing out dairy, eggs, and honey. Feel free to do this all at once, one food group at a time, or as slowly as you need to.

- Try plant-based products that are readily available.

- Many people find that relying on vegan burgers, hot dogs, deli slices, cheeses, etc., can help ease the transition when cutting out animal products all at once.

NOTE: watch out for & avoid products containing gelatin, rennet, and other animal ingredients.

HELPFUL HINTS AND REMINDERS

· Every little bit counts. Whether you go vegetarian, vegan, plant based, raw or simply cut down your consumption of animal products, you're taking a step in the right direction. Don't let yourself get caught up in trying to label yourself based on your diet.

· Don't allow yourself to become overwhelmed. Adopting a vegan lifestyle isn't necessarily difficult, but there is a learning curve. So take your time, expect some mistakes, learn from them, and move on!

· There are so many amazing vegan foods out there; you may be surprised by just how many options there are! Here are just a few examples of some of the food vegans plant based raw foodist eat.

FRUITS & VEGETABLES

Buy fruits and vegetables from all the categories below. Pick affordable basics like carrots, apples, bananas, and celery, and supplement with produce on sale & in season.

PRODUCE: FRESH VS. FROZEN WHICH IS BEST?

If you're into making smoothies, adding fruit to oatmeal, or baking with fruit, consider buying frozen fruit. Frozen produce isn't always cheaper, so ensure you compare your price thoroughly; if you come across a great deal of fresh produce, stock up and freeze it. This works great with berries, bananas, and other fruit for use in smoothies. Remember, frozen produce usually contains more nutrients than fresh produce because the product is frozen at its peak ripeness and will not lose nutrients during transport to your grocery store. It is a misconception that nutrients are somehow lost during the freezing process.

ORGANIC VS. NON-ORGANIC WHICH IS BEST

Whether you choose to buy organic or not is up to you. In general, organic foods tend to be more expensive. However, if you don't usually buy organic produce, check out the organic section anyways. When organic produce goes on sale, it can be cheaper than non-organic.

VEGETABLES

Buy a few vegetables to eat raw in salads, sandwiches, or dips. Pick up at least 1-2 leafy greens for salad bases and sandwiches. Buy a few vegetables to eat raw in salads, sandwiches, or dips. Choose a variety of fresh or frozen vegetables that are good for steaming, sautéing, stir-frying, and roasting.

Frozen vegetables are a great staple and are very versatile. You can pick up extra when they're on sale without worrying about spoilage. They're easy to prepare quickly and can be a great healthy backup option if you miss a grocery shopping trip. In addition, frozen produce is typically more nutrient-dense than fresh produce because it's frozen at its peak ripeness.

FRUITS

Frozen fruit is helpful for smoothies, topping in oatmeal or chia puddings or non-dairy yogurts like coconut yogurt. Dried fruit can be taken on the go with nuts or trail mix and used as a topping for breakfast cereal or granola.

GRAINS, BEANS & LEGUMES

Keep two or more bakery type items products on hand like plant based wraps, or pitas. These products freeze well - keep a selection in your freezer and thaw single servings as needed. Keep 2-3 whole grains/starches and a few different types of beans, legumes, and organic soy products. Mix and match them and add a vegetable side dish for a complete meal. Oatmeal is great to keep on hand for easy, healthy breakfasts, smoothies, and granola. Look for rolled, or steel-cut oats, and avoid most instant oatmeal packets (many have sugar added to them).

What can to keep list grocery list

BREAD ALTERNATIVES 

·  Teff, sorghum, millet, flax

· Tortillas - corn or califlower

· Crackers – flax, beet, sweet potatoes.

· Flat breads – plant based for roll up sandwiches

· Pasta alternatives Konjac, Chickpea, Lentil, Quinoa, or try using spiralizer vegetables (sweet potato, zucchini, carrots, beets, and more)

Or try a spaghetti squash (looks like pasta)

WHOLE GRAINS & STARCHES

· Oatmeal (rolled, or steel-cut)

· Rice

· Quinoa

· Konjac

· Seitan (wheat gluten)

· Sweet potatoes

· Russet potatoes

BEANS & LEGUMES

· Chickpeas (canned/dry)

· Black beans (canned/dry)

· Kidney beans

· Lentils (dry)

· Hummus

· Veggie burgers (lentil, bean, or vegetable based)

· Edamame (frozen)

SOY PRODUCTS

· Firm tofu

· Soft/silken tofu

· Smoked/marinated tofu

· Tempeh

· Organic Soy milk

Healthy fats are an essential part of a healthy raw, plant-based, vegan diet! Include a wide selection of items from this list to ensure a good balance of omega 3 and 6 essential fatty acids.

Keep a couple of different superfoods in stock like avocado, dark chocolate, nuts/seeds, or olives on hand for snacking. At least one nut/seed butter for dipping fruit, spreads, adding to oatmeal, and a couple of different oils to add to salad dressings, or supplementation.

Buying raw nuts or seeds in the refrigerator to prevent spoilage.

HIGH-FAT FOODS

· Avocado

· Edamame

· Coconut milk

· Dark chocolate

· Olives

· Hummus

OILS

· Coconut oil

· Flax seed oil

· Sesame oil

· Extra Virgin Olive oil

· Vegan "butter."

NUTS & SEEDS

· Peanut butter

· Almond/Nut butter

· Almonds

· Cashews

· Walnuts

· Pecans

· Sunflower seeds

· Sunflower seed butter

· Pumpkin seeds

· Chia seeds

· Ground flax seeds

· Sesame seeds

· Tahini (sesame butter)

A selection of condiments, herbs, and spices makes it easy to diversify your meals. These items tend to last a long time, so wastage isn't much of an issue. Buy dried herbs or spices you don't use very often from the bulk section in smaller amounts. Wash and freeze any leftovers you won't use for fresh herbs immediately.

Keep at least 2-3 various sweeteners in your kitchen for sweetening hot beverages like coffee and tea, smoothies, oatmeal, topping chia puddings, vegan coconut yogurts and other.

SWEETENERS

· Organic cane sugar

· Agave syrup

· Maple syrup

· Molasses

· Coconut sugar

· Fruit preserves

· Dates

· Dried fruits

· Monk sugar

· Stevia

FLAVOURS, HERBS, & SPICES

· Basil

· Oregano

· Thyme

· Cumin

· Turmeric

· Chili powder

· Cinnamon

· Salt

· Pepper

CONDIMENTS

· Salsa

· Hummus

· Soy sauce

· Sriracha

· Mustard

· Vegan mayo

· Vegetable bouillon

· Nutritional yeast

· Lemon/lime juice

· Vinegar that may be mild, sweet or tangy try any of the following apple cider, balsamic, rice vinegar, raspberry, or wine vinegar.

1) The foods to avoid on a raw food diet.

A) Sugar

B) Cooked

C) Processed food

D) All of the above

2) Name a good fat?

A) Peanut butter

B) Avocado

C) Milk chocolate

D) All of the above

3) If you don’t eat pasta and spaghetti what would be a better raw alternative?

4) What is agave?

5) Trying different spices and sauce can have you master the art of raw in the kitchen?

True or False

But by eating raw fruits and vegetables can provide the noticeable effects as it keeps you in a positive state of mind.