How to decide whose raw vegan diet approach to follow?⁠ ⁠ Embarking on a health journey is a challenging decision. Combined with excitement from changing our diet, there is always a lot of fear and insecurity about doing it wrong. The Internet gives us great learning opportunities, but we must be careful about who we follow and trust. My experience tells me that the only way to know is to try different approaches for yourself and observe how your body responds.⁠ ⁠ I don't advise anyone to follow one protocol that is supposedly fitting all. We are all slightly different, have different life situations, schedules, financial resources, access to fresh produce, various produce quality, etc. All these factors play important roles in deciding which approach works the best for us.⁠ ⁠ There is always room for flexibility and experimentation. If you follow a low-fat diet, it does not mean that you need to always strictly stick with the 10% of total calories from fat. Given your personal goals and your activity level there is always room for variation on different days, and only your own body can tell you how much fat is appropriate for you. On some days, you may need more fats. During the warm months, you are likely to need less. The point is not to lose yourself in rigid rules and fear doing it "wrong." The same applies to the amount of fruit you eat and what kind of fruit you eat. It is not helpful to eat an unlimited amount of bananas you do not enjoy. It will also not serve you if you stuff yourself with a crazy amount of fruit just for the sake of eating enough calories. Your body is always talking to you. It always guides you, but you do need to learn to watch your boundaries and not keep on pushing beyond your limits.⁠ ⁠ Have you already found your groove on your health journey, or do you still struggle?

The origin of your cravings. Cravings are a necessary outer expression that something is missing in your body. Cravings are not evil. Cravings are your best friend. Hunger and cravings are related and are normal and natural, and it does not make any sense to go against them. However, I have difficulty agreeing with the nutritional advice that says to eat whatever you want, as much as you want, including processed foods that cause health issues. This topic is slippery because someone driven by wrong food beliefs can harm herself by sticking to such beliefs long-term. In this case, giving up all rules and allowing yourself to eat whatever you want will make you feel better than living in a restricted state. But before you decide to give up on a whole food plant-based diet and eat whatever junk food you crave, consider the following troubleshooting tips. 1. Eating large quantities of food is necessary to follow a low-fat diet. Fat has 9kcal per gram, while carbohydrates have 4kcal per gram. Two tablespoons of olive oil have 240kcal. Four medium oranges have 240kcal. Four and a half cups of carrots have 240kcal. Thirty cups of romaine lettuce have 240kcal. An average woman needs to eat around 2000kcal every day. Can you imagine how much food it takes to meet your daily energy needs from naturally low-fat foods? 2. Meeting your calorie needs while focusing on nutrient density will keep the cravings away. I find that to meet both needs (Calories and Nutrients), it is essential to know how to match the foods that are higher in calories (sweet fruits and fats) with foods that are high in nutrients (water-rich fruits and vegetables). Examples include a smoothie with bananas for calories and berries and leafy greens for extra nutrients. Preparing smoothies that are calorie-dense but nutrient-poor will not keep you satiated. It takes many fruits and vegetables to meet your daily energy and nutrients needs. Check my FREE Green smoothie guide ebook for more info. 3. Keeping fat too low or consuming too much of the wrong fat can keep you stuck. This is a rather complex subject, and I describe it in detail in my new book, "Fall in love with a low-fat diet." Links in bio.

When does your willpower become your enemy?⁠ ⁠ My raw vegan journey presented me with many opportunities when I could realize that willpower is not the way to go to sustain this lifestyle long term. I had experienced periods when the diet did not seem to work because I did not have adequate nutrition knowledge. During this time, I resorted to sticking with various plans. Don't get me wrong. Plans are a fantastic way to get you on the right track, but plans do not work long term if you do not enjoy them or if you follow them with your own tweaks, believing you do everything right but you don't. ⁠ Initially, any new plan requires willpower because changing our deeply ingrained habits does not usually happen overnight. However, getting too stubborn when it comes to your cravings can harm you rather than serving you. People often talk about the raw vegan diet as a cause of eating disorders, but I feel that it is not the diet that causes binge eating or anorexia. It is the way how it is applied. And the way you eat is determined by your habits and dietary beliefs. ⁠ ⁠ Some examples of problematic beliefs include:⁠ ⚠️Carbs are Sugar. All Sugar is bad.⁠ ⚠️ Sugar from fruit spikes blood glucose and causes diabetes.⁠ ⚠️The whole food plant-based diet is void of protein.⁠ ⚠️We need saturated fat.⁠ ⚠️I need to eat higher fat to stay satiated.⁠ ⚠️I follow a low-fat diet, and therefore I don't need to worry about my essential fats profile.⁠ ⚠️Vegetables slow down the detoxification.⁠ ⚠️Calorie restriction is necessary to maintain a healthy weight.⁠ ⚠️Unlimited calories from fruit guarantee your success with the raw vegan diet.⁠ ⚠️Food combining is the only reason for indigestion and bloating.⁠ Etc.⁠ ⁠ To overcome your limiting beliefs, you must be ready to try new approaches even when you believe that those do not agree with you. Try the new approach for a week or two and decide if it serves you. For example, you can improve your current diet and increase your satiety by drinking one smoothie a day. A FREE green smoothie guide is available for download in my bio @zuzusrawjourney. For more support, check my ebooks and coaching.

10 beliefs that keep you stuck on your (raw) whole food plant based journey. 🤷🏻‍♀️ Fruit is too high in carbs or sugar. Carbs or sugar cause fatty liver and diabetes. 🤷🏻‍♀️ In order to maintain healthy weight it is necessary to watch food portions. 🤷🏻‍♀️ In order to feel satiated after meals it is necessary to eat fat. 🤷🏻‍♀️ All that matters to be vibrant and healthy is eating enough calories from fruit. 🤷🏻‍♀️ If you feel hungry after meals, eat more fruit. Eating 3000 kcal is good no matter your activity level. 🤷🏻‍♀️ Eating leafy greens causes bloating. 🤷🏻‍♀️ All vegetables are high in oxalates. 🤷🏻‍♀️ Vegetables slow detox. 🤷🏻‍♀️ Vegetables don't taste good. We are frugivores. 🤷🏻‍♀️ Eating healthy is complicated. Which of these statements does make you feel like you want to prove it wrong? That is the one you need to work on 🤗

After including a significant amount of leafy green vegetables in my diet, I began to experience satiation and sustained energy levels. I did not feel like I needed to be snacking all the time. Instead, I had my big green smoothie and was good to go for several hours without thinking about food—it was liberating. My skin started to glow, my nails and hair were strong, and I began to feel strong in my body and people routinely asked me what sport I was doing. DON’T GIVE UP ON YOURSELF. Download my free smoothie guide or watch my free online class to improve your diet. Links in my bio @zuzusrawjourney . . . . . . #rawveganfoodshare #rawfood #801010rv #801010diet #highcarbvegan #crudivegano #hclfrv #letfoodbethymedicine #nourishyourbody #eatgreens #leafygreen #eatyourvegetables #veganforhealth #whatrawveganseat #rawvegansofinstagram #rawveganlife #lowfatrawvegan #rawvegandiet #holistichealthcoach #guthealthmatters #gorawvegan #justeatrealfood #guthealthforthewin #veganeasy #plantbasedhealth #rawfoods #wholefoodplantbased #rawfoodlove #rawfoodshare #densenutrition

How changing my mindset made me feel vibrant: Part 1 Three years ago, I gained a significant amount of weight (approx 12kg/24lb). My mindset was very narrowly focused on eating enough calories. I disregarded my taste buds and my cravings for savory foods. I continued to eat lots of sweet fruits, mainly bananas, and dates. I was convinced that eating enough calories was the only thing that mattered for staying fully raw. I struggled. I so studied many spiritual books. I researched a lot about nutrition. And thankfully, I opened my eyes to the reality that I was hurting myself with my raw food approach. My mindset was limited. I had low regard for my own needs. I wanted to be like successful raw vegans, so I did what they showed on their youtube channels or Instagram. Copying others without checking with myself did not work for me. I needed to connect with my body. To be continued… PS: I still eat a lot of bananas and other sweet fruits, but now I have a different mindset. There is no need to fear fruit! Your thoughts are the cause of your fear 🤗. . . . . . . . . . . . #healingfoods #arnoldehret #nourishingfoods #hclfvegan #fruitarian #microbiomehealth #chronicfatigue #livercleanse #veganeasy #fruitlover #lifechangingfoods #fuelyourbodyright #rawveganfoodshare #rawfood #eatingforhealth #guthealthy #plantbasedhealing #hollistichealth #highcarblowfat #rawvegan #rawdiet #healthyvegan #hclfrv #rawfoods #wholefoodplantbased #highcarb #highcarbdiet #rawveganfood #rawtillwhenever

POST-WORKOUT SALAD & DRESSING RECIPE AND WHY IT IS DIFFICULT TO COMMIT TO EXERCISE I have always loved sports, and most of the time, I was pretty good at doing sports. Maybe because I never did any sport professionally; instead, I always followed my flow with movement and did not OVERTHINK it. I capitalize this word because this one is crucial to remember when committing to doing exercise. Some of my favorite sports are snowboarding, tennis, playing pool, swimming, rebounding, hiking, inline skating, and aerobics, and believe it or not, I used to be good at shooting, too. However, I lost connection with my desire to do sport after my first daughter Elizabeth was born. And as most of you know, I delivered four babies between 2011 and 2016. During this time, I was so busy being a good mother and researcher that I forgot about my physical body desires. My mind would always find VALID REASONS why doing sport did not work for me. I was too tired, did not sleep enough, did not feel like it, did not have time, was not in the right shape to start, etc. And these excuses felt very REAL, and it was not easy to overcome them. I have consistently exercised for two months (running, yoga, home workouts). I can see how important it is to experience my physical body beyond just eating. I have found that doing sports is a great way to connect with my mental state. For example, going on a run and finding myself tired after the first 5 minutes tells me a lot about how fast I want to get things done. And fast is usually not the best path to completing my goals. For years, I have felt intimidated about doing yoga. Unlike other sports, yoga made me feel like I was not good enough because I was not flexible and couldn’t perform many poses. I still can’t, but I do it anyway. Start gently, move slowly and show up for yourself consistently. RECIPE Salad 1 head romaine lettuce 1 spiralized cucumber 2 cups carrots (thin slices) 1 cup cauliflower florets 1 cup leak sprouts 1 cup honey tomatoes Dressing: 3 medjoul dates 1 mango 3tbsp sunflower seeds 1 tbsp chia seeds 1 cup sweet pepper 1 tsp dijon mustard 1 tbsp miso 1TBSP nutritional yeast 2 tsp ACV 1/4tsp freeze dried chili powder

4 Top reasons that prevented me from loving my big salads. Recipe below 👇🏻 While eating ripe, juicy fruit seems easy and enjoyable for most people, many people struggle with eating a significant amount of vegetables in their diet. As a result, people experience cravings for savory food and find it challenging to stay satiated. In this video, I want to share the main reasons that prevented me from loving my big salads. 1.Fear from bloating. If you are not used to eating raw fibrous vegetables, starting with smaller amounts of veggies and increasing your portions slowly is a good idea. 2. Fear of not eating enough calories - and rightly so, vegetables are powerhouses of nutrients, but they are very low in calories. That is why learning to create dressings that add sufficient caloric value is the key to feeling satiated. 3. Fear from over fats - although excess consumption of fats is not necessary, adding some whole food sources of fat to our diet is beneficial. Fats are calorie dense and help increase your salad’s caloric value. 4. Fear of food combining - mixing fruits with fats. To keep the fat content of your dressing low while ensuring an adequate intake of calories, it is a good idea to combine sweet fruits such as dates or subacid fruits such as oranges and mangoes with the right amount of overt fat. Dressings that combine the correct ratios of fat with sweet, sour, and salty tastes will make you drool when you see a big salad. Check my ebook “Fall in love with low-fat diet” if you’re struggling with understanding how much fat to eat on a low-fat raw vegan diet—link in my bio. Recipe: Salad ingredients: Romaine lettuce Shredded purple cabbage Shredded cauliflower Sliced carrots Leak sprouts Honey tomatoes Fresh raw peas Dressing: 1 sweet pepper 5 medjool dates 3 tbsp pumpkin seeds 1 tbsp chia seeds 2 tsp apple cider vinegar 1 TBSP nutritional yeast ½ jalapeno 1tsp smoked paprika 1 clove of garlic 1 tbsp miso 1 cup of water

Tricks that help you love vegetables. Recipe below 👇🏻 1. Start eating vegetables daily. Depending on where you are on your journey, begin with raw or cooked veggies. Don't be mistaken. Steamed vegetables are healthy and good for you. 2. If you have a food processor at home. Use it! It makes adding a variety of veggies to your diet a breeze. 3. Do not only stick with well know three veggies. Experiment. Try veggies you believe you don't like. Good examples include cabbage, fennel, radishes, and different kinds of lettuce. 4. Learn to make delicious dressings. A great dressing will help you enjoy vegetables in quantities you would not imagine were possible to eat. Here is the promised recipe: SALAD INGREDIENTS: 2 bags of mixed greens ½ fennel ¼ white cabbage A handful of radishes A handful of honey tomatoes Radish sprouts Fenugreek sprouts DRESSING: 4-5 Medjool dates 1 lime juiced 1 tsp apple cider vinegar 1 tsp nutritional yeast 1 TBSP dijon mustard 1 TBSP miso 3 TBSP hemp seeds ½ brazil nut 1 tsp dulse flakes ⅔ - 1 cup of water Love, Zuzana . . . . . . #hclfrv #letfoodbethymedicine #801010rv #holisticnutrition #wholefoodplantbased #medicalmedium #rawfoods #rawdiet #rawfoodshare #healthylivingjourney #healthyoptions #holistichealthcoach #rawveganlife #lowfatrawvegan #nourishyourbody #gorawvegan #hclfvegan #veganeasy #justeatrealfood #guthealthforthewin #veganmomma #plantbasedhealth #veganismdaily #densenutrition #healthygut #guthealthexpert #veganworldshare #vegansonlyeatsalad

Creating healthy meals can be very quick and easy. I got all ingredients for this meal in the supermarket after clothes shopping with my daughter. Here are the ingredients: 1 Bag of mixed greens 1 Bag of mixed vegetables - I used a mix of broccoli, carrots, zucchini, and red onion Various stored bought sprouts 1 cup honey tomatoes Dressing: ½ Avocado 1 TBSP balsamic vinegar 1 TBSP maple syrup 1 clove of garlic crushed For variation, you can replace avocado with tahini, almond butter, or any kind of plant fat you enjoy. Check my ebook “Fall in love with a low-fat diet” if you struggle with understanding how much fat to eat on a low-fat raw vegan diet. Link in my bio @zuzusrawjourney Or download my free smoothie guide to start eating healthier. . . . . . . #veganporn #vegansaladdressing #rawvegansalad #colourfulfood #eatlikeyougiveafuck #veganfoodspace #highcarbvegan #vegansalad #veggielife #sallad #saladlife #salad #saladas #rawtillwhenever #fullyrawvegan #rawvegansofinstagram #rawveganchallenge #rawfoodist #highraw #wfpbdiet #hownottodie #rawliving #rawvegan #alkalineveganrecipes #801010 #healwithfood #healthydigestion #loveyourguts #guthealth

Are you still a raw foodist when you eat some cooked food? I used to be very harsh on myself early in my raw food journey. I believed that to experience happiness and health, I needed to stick strictly with a 100% raw food diet. However, there was an essential aspect I forgot. What about self-love? What about being gentle with myself? What about the feeling of confidence no matter what life throws at me? During the last year, I realized that making peace with cooked food was vital for me. I want to go snowboarding with my non-vegan friends and be able to accept the best plant-based food options available because stepping out of my comfort zone makes me stronger. So if you ask me whether you are a raw foodist when you eat some cooked food, my answer is yes. You are a raw foodist when you love raw food so much that you want to have it in your life every day, and skipping a few days does not make you stop loving raw food. On the contrary, it makes me love it even more. All cooked food you see in this video is the food I prepare daily for my children and husband. . . . . #holistichealthcoach #rawfoodshare #healthyoptions #nourishyourbody #phytonutrients #holisticnutrition #integrativenutrition #whatdoveganseat #healthymindbodysoul #healthyvegan #freshingredients #guthealthy #eatplants #eatyourvegetables #eatgreens #naturalhealing #consciouseating #plantbasedliving #rawtillwhenever #rawvegans #fullyrawvegan #rawvegansofinstagram #rawvegan #rawfoodie #rawliving #highraw #wfpbdiet

Will going raw vegan make you happy? I guess the answer to this question lies in the definition of happiness. I believe that our happiness is directly associated with our level of self-awareness, and eating a raw food diet can help us to increase our level of self-awareness. Raw fruits and vegetables provide a nutrient-rich and easy-to-digest energy source that leaves us feeling energized and happy. However, raw food diet can also be practiced as restrictive and surrounded by food fears. Such an approach can lead to undereating on calories and nutrients and can result in physical and mental challenges. The best way to stay on the right track is to engage in practices that support your self-awareness, such as meditation, exercise, rest, time spent in nature, and food journaling. It is easier to be self-aware when we dedicate time to slowing down. For example, food journaling is a great learning tool when someone struggles with cravings or mood swings, but many people are unwilling to invest the time to do it. Remember, your results are proportional to your conscious efforts to achieve them 🤗 Download my FREE Green Smoothie Guide Ebook to learn how to improve your current dietary approach. Link in my bio @zuzusrawjourney . . . . . #healingfoods #arnoldehret #nourishingfoods #hclfvegan #fruitarian #drrobertmorse #microbiomehealth #chronicfatigue #vgang #crudivegano #veganeasy #veganworldshare #veganismdaily #lifechangingfoods #fuelyourbodyright #rawveganfoodshare #rawfood #guthealthy #plantbasedhealing #hollistichealth #healthierchoices #plantbasedhealth #happyvegan #highcarblowfat #rawdiet #rawvegan #healthyvegan #rawfoods #wholefoodplantbased #letfoodbethymedicine