Welcome to lesson 2
Hi, I'm Juliette and I warmly welcome you to returning here for lesson 2 where you're going to take a look at how you can really get started and what's currently going on -food wise- for you.
What can you do?
Start to create new habits - take your time and begin slowly, this isn't a race. You’re doing this for your long term health not for short term gains. It's now widely understood that making small considered and repeated changes over time can have a more positive & longer lasting effect than making big sudden changes and trying to make them all stick at once. Notice the way you feel after foods and pay attention to what your body's telling you.
New way of eating – deliciously fresh whole foods - fruit & veggies, nuts & seeds, salads, sea vegetables, fermented foods, healthy fats, plant based raw and living foods, soaking and sprouting.
Meals and snacks that are quick to prepare, colourful and delicious.
Feeling fantastic energy, having better clarity, having clearer skin, looking after your long term health & wellness! Enjoying the little changes you make and the way foods make you feel.
Old way of eating – low fat & processed foods containing additives, trans fats and preservatives, margarine and vegetable oils, sugar free drinks, sweeteners, white sugar, concentrated fruit juice.
Plates full of heavy meals that take way too much time to cook. White refined starch based meals with a tablespoon of peas on the side.
Feeling bloated, full and lethargic. Knowing you shouldn't feel like this but not knowing how to change that.
How much Raw?
Are you a vegetarian or vegan wanting to upgrade or are you here just curious about how you can incorporate more fruits and veggies into your life ?
One of the first things you should know is that most Raw Plant-Based Foodies are NOT 100% RAW. (shock horror! - I can hear your gasp from way over here!.)
I'm not 100% Raw. I have family to prepare meals for and that includes fish and meat eaters. While eating raw food has some fantastic benefits, being 100% RAW 365 days a year is still considered extreme. Your diet needs to be balanced for you to be healthy and to gain all the nutritional benefits. Eating 100% Raw may suit some but that's currently relatively few and can be difficult to achieve especially for those who are just starting out. I encourage you to experience the wonderful benefits of healthier eating by experimenting with more plant-based whole foods, including plenty of raw and living foods, until you find the right balance that works for you. This is not about dieting, just enjoying more of the good stuff!
Eating to nourish your mind and body is essential for good health. As you discover each new enjoyable bite start working it into your weekly schedule building your own personal repertoire. It will soon become a new habit and part of your day to day life. You can make it very easy and doable going at your own pace.
You're gonna LOVE it!
As you know nothing changes without you taking action. Here's my downloadable grocery list to help you thinking about your weekly shop. It's not meant to be exhaustive just easy and to hand with the most easily available items on the list. Go through each item on the list highlighting the foods you already know that you like. These are a win-win straight away! Leave out ones you're not sure you like and new ones that you'll try later on. You can come back to these later when you're feeling adventurous to explore more.
Now that you have a list of foods you like here are some suggestions for transitioning your diet:
- Start adding more fruits and veggies into your diet, one extra portion of these a day will get you started quickly. If you can then make them raw, if they're suitable
- Can you move on up by introducing a salad every day? Could you enjoy a salad with or for lunch for example? Or to accompany your evening meal?
- How about a homemade veggie soup? You can make a big batch and freeze some for another day. It's also a great way to use up leftover veggies in the fridge.
- How are you with freshly squeezed juices? If you can, then make them veggie based and green. If you need to make them sweeter then add a piece of fruit to make them more palatable.
- Have you been lured into the greatness of smoothies yet? I find these work really well in the mornings especially with our kids. They also like to create their own.
- Do you like salad dressings, dips, salsa's and sauces? Try creating some of your own to liven things up a little. Doing this isn't very time consuming or expensive and means your freshly prepared food contains no nasty ingredients that are often found in our supermarket foods. Another win!
- How about substituting some raw foods for cooked? Sometimes try cauliflower rice instead of rice, or spiralized courgettes, sweet potato or beetroot instead of pasta? Play with your food until you find what combinations suit you. Keep moving forward.
- Drink enough water. Remember to swap your regular drinks for water when you can. It's so much better for you! Not only does it hydrate you but it gives you energy, flushes out toxins and aids digestion.
- Listen to your body, eat when you're hungry, find out which foods work well for you. Are you hungry or do you need a glass of water?
chopping, slicing, juicing,
soaking, spiralizing, marinating,
mixing, blending, milling,
fermenting, freezing and dehydrating.
Why not be adventurous. You can try it all!
Once you've begun experimenting in this way and you've found things you really enjoy then start to write them down and keep them in a file so that you don't forget. Very soon you'll have enough dishes to start putting them together. Could you make your morning routine once or twice a week purely from from whole plant based food and include raw/living foods? Could you move on to creating half days that are made up with raw food this way?
Perhaps try a smoothie for breakfast with raw cereal or porridge and fruit, a raw salad with or for lunch? This works well for me and leaves us free to enjoy a family dinner without too much fuss and we can add extra raw veggies and salad with our evening meals. Then at weekends or on days off when there's more time, you can play with recipes in books or from our blog and others online, learn new combinations and flavours - its fun this way!
Challenge yourself to enjoy introducing new techniques, new flavours, new ingredients little by little each week. Keeping it simple, fun & interesting and not taking it all too seriously will help you from feeling bored or overwhelmed.
In lesson 3 we'll take a look at fermented foods.
I'm off for a nice cuppa tea. Ta-Ta for now!