WARNING: The information provided in this outline, in all RoadToRaw.com program materials and web presences, and on the web presences of our individual members and professionals is offered as opinion only. Always consult a health professional before starting any diet or exercise program. Welcome to the RoadToRaw.com 21-Day Total Detox PART ONE: The 14-Day Raw Food Cleanse Important note about your personal fitness plan: In addition to the RoadToRaw.com diet program, there is a custom exercise program provided with this Feast. Three easy-to-follow instructional videos that will feature routines performed in real time by Rebekah Borucki will be posted during the week of the Feast. We want to be sure that you use proper form while performing the exercises, so written details of each workout wonʼt be provided until each workout is posted. The workouts will be appropriate for all levels of athleticism and will include modified versions of each exercise appropriate for both beginners and elite athletes. THANK YOU SO MUCH FOR JOINING US ON YOUR ROAD TO RAW… YOU ARE ABOUT TO EMBARK ON AN AMAZING JOURNEY! Perhaps this is your first time on a raw food diet. Maybe youʼve tried before but didnʼt achieve your goals because you didnʼt have the proper information or tools. Maybe youʼve wanted to try out a raw food diet for a while, but havenʼt had a clue where to start. Well, thatʼs where our program comes in! I have made an in-depth suggested outline for you to follow to get you on the right path toward going raw. You can follow it step-by-step, day-by-day, or just use it for a general reference for recipes, tips, and ideas. I highly recommend that you read the entire document thoroughly. There are lots of great things that are thrown in the recipes and suggestions on how to make your meals gratifying, tasty, and simple. You may find that some days your appetite will be less and youʼre not going to need all the food that is listed on the chart. Other days you may find that you are hungrier and want to eat more. On those hungry days, I suggest upping the size of your smoothies and drinking lots of extra water. Try your hardest not to eat too much extra food. I designed this program with the goal of detox and weight loss in mind. Itʼs important to get essential fats, but we also want to keep them at a low so we will be able to shed excess pounds. If you are trying to gain weight, or maintain your current weight, I suggest adding a little more fats to the recipes. Raw Food is such a beautiful thing because if youʼre eating a well-rounded balanced diet, your body will do what it needs to do. You have to get familiar with listening to your intuition. What does my body need right now in order to feel good? If you need to shed pounds, you should lean toward a lower fat diet and the weight will drop off with little effort. Just watch! A few more things before we get started that are very important to remember: • I am a true believer that one size does NOT fit all. Everyone is going to need different things in order to feel good. This is a general outline. There may be some recipes or ingredients on here that you donʼt particularly like. That is TOTALLY fine. You can switch up ingredients to your liking. The only requirement is that itʼs all raw and vegan. • If you are working with a specific condition or have special needs I highly recommend contacting me directly to set up a private consultation so we can work together to tailor your raw food plan to the T. It is also crucial that you contact your health professional before starting any diet or exercise program. I want to make sure that you feel great and achieve your goals - whatever they may be! • And lastly, take it day-by-day. Remember to breathe deeply, keep a smile on your face, donʼt be too hard on yourself, and donʼt count calories. No one is perfect. We all have slip-ups. We are all human. If for some reason you fall off the plan, donʼt think twice. Just jump right back on and make your next meal raw. If you get discouraged, overwhelmed, or frustrated, know that you are detoxing. Lots of emotions can come up during this time and they are all normal. Love yourself, and remember you are making a huge life change and serious transformation may happen. Whether or not you stay raw after this cleanse, the most important thing is that there was a shift made in your food choices, thought patterns, exercise regime, and the way you feel about yourself. Feel free to contact me at any time and I will get back to you as soon as possible. The RoadToRaw.com online forum will be an incredible source of support and knowledge for you. Reach out to fellow participants. Iʼm so happy to be working with you! Sending you so much LOVE, Danielle Charboneau – Rawalicious IMPORTANT QUESTIONS & ANSWERS: THE RAW FOOD DIET What do I eat on a Raw Food Diet? A raw food diet is an alkalized diet rich in enzymes! Raw greens, fruits, and plant fats – all three daily – are the essentials of not only the raw food diet, but every diet. David Wolfe writes in The Sunfood Diet Success System (2000): “I do not know of another person who has communicated with as many successful 100% raw foodists as I have. In every single long-term raw foodist Iʼve met, I discovered the following dietary pattern: green-leafy vegetables, sweet fruits, and [plant] fatty foods. To me discovering this pattern was a revelation. It tuned me up to an incredible level of health and clarity.” • Raw Greens should be LIVING, not cooked or frozen. • Raw Fruits include the sweet fruits we all love, plus sour fruits (cranberry, grapefruit, lemon, lime), vegetable fruits (bell pepper, cucumber, okra, pumpkin, squash, tomato, zucchini), and sun-dried fruits. Eat only red or yellow peppers, not green peppers (theyʼre unripe). Avoid fruit without seeds, such as seedless grapes and watermelon. Seedless fruits are generally genetically modified. • Raw Plant Fats are seeds, nuts, avocado, olives, coconuts, and durians. Fats are soft, heavy and filling. They fill the empty spaces and ground you and bring you back to earth. They satisfy hunger. They feed your nerves so you're happier and handle stress with a smile. Seed and nut milks are a delicious way to eat fats. Click on the link to view a video on how to make nut milk: http://www.youtube.com/watch?v=jR7xORoLzno The balance you need to find is that of the macronutrients – proteins, carbohydrates, and fats. Find your balance each day in consuming a diet of leafy greens, fruits, and fats from nuts, seeds, oils, and avocados. There are many more foods for you to eat than apples, lettuce and almonds! Itʼs important to find the right balance each day, because the nutrients and calories you need today depend on MANY variables: • Are you overweight or underweight? • Stressed or living free? • Working in the city, or rambling in the country? • Is it freezing cold outside or boiling hot? • Are you pregnant, or doing heavy labor? Our life changes, and so do our nutrient needs. But where will I get my protein? Youʼll get protein from leafy green salads, roll-ups, green smoothies, and green juices. Below is an overview of the (average) percentage of calories from protein. • sprouts 55% • green leafy vegetables 35-50% • nuts & seeds 12-20% • other vegetables 10- 45% • grains 8-20% • fruits 1-10 % My favorite places to get proteins from are: • sprouts • spinach • kale • broccoli • parsley • cucumbers • artichokes • celery • hemp seeds • flax seeds • pumpkin seeds • tomatoes • almonds Itʼs hard NOT to get enough protein during the day, unless you're a fruitarian (one who eats a diet consisting of only fruits, nuts, and seeds). What do I need to AVOID on a Raw Food Diet? (I know the list is long, but I just want to make it clear.) • all animal meats, all fish and sea-foods, sushi, and bird meat • eggs • pasteurized milk and cheeses • hydrolyzed vegetable proteins • soy meat • protein powders (vegan ones, too – they don't resemble anything in nature) • fruits dried with sulfur • all breakfast cereals • refined grains and flours like white bread, rolls, cakes, cookies, white rice, pasta • all yeasted breads • muesli and granola with sugar • bakery and health store baked goods containing oil, sugar, additives • even ʻnatural flavorʼ is an excito-toxin (linked to lesions in the brain) • all fast foods such as french fries, potato chips (crisps) • all bottled oils need to be clearly labeled ʻraw cold-pressed, unheated, or unrefinedʼ • commercial nut butters • peanuts (raw + roasted) and peanut butter • roasted or salted nuts and seeds • all foods containing oil or cooked in oil • unripe or genetically modified (GMO) produce • food canned or preserved with chemicals and added sugar • frozen inorganic foods • foods dried with sulfur • junk foods, fast foods, and candies • commercial health food snacks not from raw food companies • products containing additives - including citric acid, vinegar, eggs, colorings, flavorings and preservatives • white sugar, brown sugar • corn syrup, cane syrup, molasses • dextrose, glucose, fructose • xylitol, sorbitol, sugar substitutes and artificial sweeteners • no aspartame (diet soda) - it's genetically modified + linked to multiple sclerosis • unfiltered tap water • coffee and commercial chocolate • black tea • soda • alcohol • artificially sweetened fruit drinks.