keep it raw and real ebook

100 pages


A no-nonsense raw and real honest approach to the raw vegan lifestyle with over 50 simple and delicious raw vegan recipes, 36 educational chapter topics, shopping list, 7 day meal plan, lifestyle guide, consistency journal, and mindset tools on how to live a healthy life by keeping it raw and real!

Jennifer or “Raw Vegan Ginger” is a certified detoxification specialist, health coach, and blogger who obtained a Bachelor’s in Psychology with work experience as a youth counselor. She is passionate about human psychology, raw and real foods, animals, and

  • Disclaimer

  • My Health Journey

  • Introduction

  • Raw and Real

  • Why Vegan?

  • Why Raw?

  • Raw food diet

  • Raw vs. Cooked

  • Tools to get started

  • Shopping list and tips

  • Transition to raw

  • Common mistakes

  • Eating out raw and socializing

  • Raw during the winter months

  • Calories

  • Macronutrients

  • Micronutrients

  • Cravings

  • Mindset

  • Staying consistent

  • Journaling

  • Fitness

  • Detoxification

  • Weight loss

  • Eating disorders

  • Food combining & digestion

  • Juice recipes: 8

  • Smoothie recipes: 10

  • Salad recipes: 5

  • Dressings and dip recipes: 15

  • Entrees & snack recipes: lasagna, pasta, sushi, burgers, tacos, collard wraps, pizza, curry, french fries

  • Desserts: nice cream, pumpkin pie, chia seed pudding

  • 7 day Meal Plan

  • Sprouting

  • Fermentation

  • Breaking Raw

  • Frequently Asked Questions

  • Special Gift

my health journey

Hello! Thank you so much for purchasing my e-book! I’m so excited to share my story along with health promoting tips with you I have learned over 8 years as a vegan and 6 years as a fruit based raw foodie. I still don’t consider myself an expert in this field but I have come a long way in regards to the health of my body and the health of my mind. Just a few short years ago, I decided that I wanted to share my raw and real journey while making a positive impact on the world. I feel that we weren't put on this planet to just pay bills then die, I believe that we are here to follow our hearts and overcome our greatest challenges so we can live the life we've always dreamed of. My passion is helping others help themselves out of suffering since I too have suffered and overcame my mental and physical health issues naturally. Each and every one of us deserves to live a life full of vibrant health, self love and happiness!

Let me first introduce myself. I’m Jennifer and I am a passionate vegan who loves to keep it raw and real when it comes to food and expression. I grew up in suburban neighborhoods 30 minutes outside of Detroit. I had an awesome childhood where we would stay active and ski in the winter. I grew up eating a standard American diet. For breakfast we would eat pancakes, eggs, and bacon. Nothing out of the ordinary. Lunch would be grilled cheese and tomato soup. I loved snakcing on chips, cookies, and candies. For dinner we would make homemade tacos with ground beef, sour cream and lots of cheese of course. Out of all of the animal products I could eat, I loved cheese. I’ll keep it raw and real with you, my sister once found me biting into a block of Kraft sharp cedar cheese straigt out of the package and putting it back into the refridgerator. No wait, she also found me eating that cheese wiz from the can. I was even proud of my personal record of finishing a large cheese pizza just for me, thanks to McCaulky Culkin in home alone. I loved cheese but honestly, didn’t really understand where it came from, how it was processed, and who paid the ultimate sacrifice and suffered the consequences when we consuemed it until my health was negatively impacted afters many more years of high fat meat and dairy prodcuts, fast food, alcohol, and prescription drugs.

My journey to vibrant health starts back in late 2008 after I was diagnosed and hospitalized with clinical depression. Since I was living an unhealthy lifestyle for most of my twenties even though I looked fine on the outside, I wanted to give up on life from the inside. I saw countless dcotors, psychologist and pyshchairtrist and never once did the medical doctors "treating" me question the current diet I was on. For one, I was severely constipated. Since I loved meat and cheese, from a young age, I dealth with painful constipation going only a couple of times a week and plugging up the toilet everytime. I would sometimes cry on the toilet because of the pain but I never once though it was because of what I ate. When I became a teenager and dealt with acne, I decided I wanted to combat it with the drug Accutane since that’s what my doctor recommend and we trusted medical doctors back in the day. There was no need to question them or research things yourself. They were a voice of reason for anything related to health, so I thought.

Although Accutane had serious life threatening side effects, I didn’t think anything bad would happen to me. I went on birth control because god forbid I was to get pregnant whie taking a drug that casues serious birth defects. I mean, it’s completely safe. Althogh I experienced extremely dry but clear skin, I thought the drug was a success so I slowly weaned myself off of it. I experienced clear skin as long as I was taking birth control to regulate my hormones. Again, I didn’t think twice that taking a synthetic hormone was unnatural. It was giving me he results I’ve always desired, clear skin!

Throughout my twenties after

They only prescribed more and more pharmaceutical treatments to mask my symptoms.

Just to get through the day I took anti-depressants to boost my mood, anti-anxiety drugs to calm my racing thoughts and nerves, sleeping pills to get adequate rest, antibiotics to clear up my skin conditions from the rebound of Accutane, and laxatives so I could eliminate waste that continued to build up from being constipated for many years. On top of that, I was also dealing with debilitating periods each month and multiple ovarian cysts brought on by my use of birth control for over 7 years. Not to mention, I was 25 pounds over a healthy BMI and felt very uncomfortable in my own skin. I reached a breaking point in my life and was left with two options: give up on life or push forward and find a way. Fortunately, I attracted and found my way towards healing all by simply changing what I was eating and the rest is history.

“I know of nothing else in medicine that can come close to what a plant based diet can do.

— Dr. Colin T. Campbell writer of The China Study and Whole


After watching the documentary Forks Over Knives on Netflix, I learned how powerful a plant based diet was and how it could both prevent and reverse my country’s top 3 killers: heart disease, diabetes, and cancer. With further research, I learned what veganism was truly about: “A way of living that seeks to exclude, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing and any other purpose.” I've always considering myself an "animal lover" so when I discovered that we breed, raise, and kill billions of innocent baby animals for the sake of our taste buds, it opened up my eyes to the suffering I was contributing to and I decided I no longer wanted to be a part of it. Luckily this realization came around the same time I was getting fed up with expensive doctors visits, tests and prescription drugs. How ironic that the most compassionate diet is also the most healing to our bodies?

Learn more about veganism

I continued to educate myself by watching different documentaries and immersing myself with books on health and finding out what was really going on in our food industry and what it was doing to our bodies. It almost felt like someone turned on a light in the dark room that was my life for many years. Once I made the connection that my taste buds were not more important than the life of another animal, vibrant health soon followed suit and I was able to stop taking prescription medications all together. It was at this point in my life where choosing compassion for others helped me learn compassion towards myself and my own health. A win-win!

LEAVING MY comfort zone

After committing to veganism in 2011, I eventually decided that I wanted to live in an environment that supported my new healthy lifestyle so I could connect with other like minded individuals. So I saved up, sold everything, quit my job, and drove over 2,000 miles to Southern California on my own to create a new and exciting life for myself. Besides going vegan, taking a risk and choosing a new home for myself has been the second greatest decision of my life! Although moving far away from everyone I knew and loved was not easy, I soon connected with people who were on a similar path as myself just by putting myself out there for the world to see. It's not always easy to share your raw and real journey, especially in an over-critical world full of judgements, but I find that when we are true with ourselves, the more we can inspire others to do the same. I am certainly still on my journey of healing and self discovery so I do not claim to have all of the answers. I believe that we are all beautiful works in progress.

Get Inspired!


Back in 2014, after living in California and eating a fruit based diet for one year, I decided that I wanted to create a platform that showcased my healthy eating along with my raw, unfiltered thoughts to express the passion I have for this lifestyle. This is when Raw Vegan Ginger was born. I understand that my message may not be for everyone and that’s ok. Not everyone is going to like us which is fine. That should never be a goal because it will never happen. I’m here to speak raw, real and from the heart. Not one person on this earth is positive, happy or excited all of the time, yet that’s a lot of the content we’re being bombarded with online confusing us into thinking that our lives are not as great compared to the other people we see. Keep in mind that there is absolutely nothing wrong with putting out positive content but when you are hiding your true self or thoughts behind your message, this doesn’t do the world any service. By showing the world how raw and real we are, it inspires other people to do the same. I want to live in a world where people aren’t afraid to express how they truly feel whether that’s happy, glad, angry or sad. We all deserve to be heard and supported throughout our journey of life and I am here to be that support for others.

“I’ve completely changed my life by keeping it raw and real.

— Jennifer Joy Patrishkoff

have learned a lot these past 36 years of my life. I have taken risks. I have failed


Thank you for your purchase! Each ebook sold is to a single user only. Customers are not allowed to copy, distribute, share, transfer, sell or reproduce the book to any third party or person without written permission from the author. Your email is coded with each book. Please download and save to a safe space.

The information and opinions expressed in this book are based on my personal beliefs, real life experiences, along with many years of research and experimentation healing my body with natural methods such a raw fruit and vegetables diet. I am not offering medical advice. I am advocating a healthy lifestyle based on personal experience and knowledge. Please consult with your personal physician when making any dietary changes, especially if you are currently taking any medications. I am not a medical professional and make no medical claims or promise any "cures". I am simply inspiring people to keep it raw and real by consuming more fresh fruits & vegetables while taking responsibility for their own choices and to empower themselves to change and heal their own life.

You truly have the power to both change and heal your own life!


‘Keep it Raw and Real’ is an honest book that inspires readers to choose truth and realness in all aspects of their lives, especially when it comes to diet, lifestyle choices, communication, and thought patterns. This guide not only focuses on food choices, but the lifestyle choices we make surrounding the food we eat and throughout our daily lives.

My hope for you in reading this book is to give you a fresh new perspective on the raw vegan diet, help you learn new ideas to implement into your daily routine, make you laugh and smile, and get inspired and motivated to live a healthier life, whether that’s 100% raw or 75% raw but certainly 110% vegan. If you’re not already vegan, don’t miss chapter __ and be sure to check out my blog on the many reasons to live a vegan life here.

I’ve got a lot to say about this amazing lifestyle and my main motivation behind sharing my message is that I want to see more healthy, happy and successful people in this world! I strive to follow these principles in my everyday life:

  • Love yourself so you can properly love others.

  • Consistency is always better than perfection.

  • Spend your money on experiences, not things.

  • A compassionate heart is a beautiful heart.

  • Personal responsibility is the key to freedom.

  • Changing your life starts with you.

  • All you need is less, stuff.

  • Keep it raw and real.

Click on the orange text and it will take you to an external link for reference or more information. Enjoy!

Raw and Real

How to keep it raw and real? Simple, you just be yourself. Your true self, you know that free spirited child who didn’t have a care in the world before other people taught you how to think, speak, act, or dress. Before society suggested that you fit in with the rest of the world. Before you were conditioned to believe certain things about yourself and the world around you. Before you doubted and questioned your true and and worth by comparing yourself to others around you.

When you grow up, there is actually more unlearning than learning we need to do. We must realize that our parents only taught us what they wanted to learn or avoid growing up. They were just doing the best that they could with the understanding and knowledge that they had at gat very time. Once we know better, we must do better. There is no need to blame, just change your behavior.

“Keep it Raw and Real” is a catchphrase I coined back in 2017 during a difficult stage in my life. It was a year after I chose to water fast for 26 days. More on that story can be found in my blog post here. Unfortunately, I suffered with my health for a little while that next year and got extremely frustrated that my health took a backseat to what it was years prior. Feeling like I ruined my body, I decided to change the way I expressed myself , especially in the online world where everyone tends to be cautious and safe. I didn’t want anymore “love and light” from random strangers, I wanted “raw and real” conversations and communication about the topics many fail to discuss like what we are really going through.

just because you are a teacher, an influencer, or leader in any field, doesn’t mean you have nothing left to learn. Life is a process of continual change and growth. What may have worked for you 10 years ago may no longer work so it’s ok to change up your routine. None of us are getting any younger.m so keep that in mind each day so you can start to focus on what’s really important in your life. We all have the same 24 hours, we just don’t know how much time we have left. Focus on making the right choices to give yourself the best shot.

Life as if you’ll live forever

Why Vegan?

Let me keep it raw and real, Veganism is changing our world for the better. It is not perfect but it is beneficial. There are so many benefits to this lifestyle that doesn’t only include diet. Veganism isn’t only a diet, it’s an ethical stance to reduce suffering against animals. There are so many reasons to live a vegan lifestyle but the three main pillars of this lifestyle can be categorized through animals, environmental, and health.


Ironically the most compassionate diet on the planet also turns out to be one of the healthiest for our bodies and the environment! Scroll down to learn the effects animal agriculture has on our planet, the health of our bodies and the consequences to animals all over the world. There are so many positive benefits to living a vegan lifestyle. Let these "reasons" question your current belief system and expand your awareness. 

Environmental REASONS TO LIVE VEGAN for our planet

“If you tell a lie big enough and keep repeating it, people will eventually come to believe it.”

— Joseph Goebbels

  • Animal agriculture is the leading cause of global warming, water usage, oceanic dead zones, land clearing, species extinction, suffering and death. Learn more about how animal agriculture is one of the biggest threats to our planet.

  • A person who follows a vegan diet produces the equivalent of 50% less carbon dioxide, uses 1/11th oil, 1/13th water, and 1/18th land compared to those who include animals into their diets.

  • Scientists say that our planet has only until 2030 to stem catastrophic climate change. Governments around the world must take "rapid, far-reaching and unprecedented changes in all aspects of society to avoid disastrous levels of global warming,” says a stark new report from the global scientific authority on climate change. The planet is already two-thirds of the way there, with global temperatures having warmed about 1 degree. Avoiding going even higher will require significant action in the next few years and that begins with what we put on our plates.

  • Livestock covers 45% of the earth’s total land and 1/3 of land is desertified due to livestock. This means that the land is chronically degraded which causes a loss of soil productivity, nutrients and carbon in the ground and absorption of water.

  • 70% of the grains grown in the U.S is used to feed animals. Imagine if we bread less cows into existence and redirected the grain we intended to feed to the animals and instead fed people. We could literally end world hunger. The United Nations Food and Agriculture Organization estimates that about 815 million people of the 7.6 billion people in the world, or one in ten, were suffering from chronic undernourishment in 2016. (Almost all the hungry people, live in developing countries).

  • Animal agriculture water consumption ranges from 34-76 trillion gallons annually.

  • Approximately 2,500 gallons of water is required to produce just 1 pound of beef.

  • Worldwide, cows drink 45 billion gallons of water and eat 135 billion pounds of food each day. Humans only drink 5.2 billion gallons of water and eat 21 billion pounds of food each day. We cannot sustain raising cows for food when plant based food uses less water and actually improves the environment. Raising animals for food is draining on our natural resources.

  • Animal agriculture is responsible for up to 91% of Amazon destruction. 1 to 2 acres of rain forest are cleared every second to raise animals for food. We are living in a real life Ferngully.

  • Every minute, 7 million pounds of waste excrement (pee and poo) are produced by animals raised for food in the US. Holy sh*t!

  • Around 9 billion land animals are killed each year in the U.S. alone to produce meat, dairy, and eggs. That’s about one million every hour. (2014) Globally, the death toll exceeds 70 billion and the number of aquatic animals killed for food is as many as 2.7 trillion. Visit the ADAPTT kill counter for more information.


“Tradition and morality are not always the same.”

— Jennifer Joy Patrishkoff

  • Animals deserve equality too. If racism, sexism and other prejudices are wrong, what about speciesism? No sentient being should ever be denied basic rights to life and liberty because of their race, gender, age, ability, sexual orientation or species membership.

  • Wearing animal skin from either a cow or a dog (which is often impossible to tell) is very cruel. Animals in the skin trade suffer horrendously as victims of fashion. More than a billion animals are flayed each year so that humans can wear or use their skin. This includes baby calves who are killed because they are useless to the dairy industry including crocodiles, horses and even kangaroos. It takes approximately 35 animals to make one single fur coat. Fashion should never include a victim. Luckily Los Angeles has caught on and has now banned the sale of fur in the entire city!

  • Animal testing and vivisection is a cruel and unethical practice. Rabbits, mice, rats, dogs, monkeys and cats are, amongst other things, cut up, burnt, electrocuted and poisoned in order to test products or scientific theories. Often this leads to inaccurate results and is far less reliable, as well as being much more costly, than the alternative methods.

  • If you consider yourself a Christian, then think about the 1st Amendment: "Thou Shall Not Kill". Lets look up some Bible verses like Genesis 1:29: "And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat." If you're going to use the Bible to justify eating meat then ask yourself if a loving and benevolent God would allow what we do to animals in factory farms. As long as your purchase and eat animal products, you are supporting this process.

  • All animals feel pain and fear before slaughter and death and do their best to avoid pain and suffering. How can you humanely kill something that does not want to die? "Free range", "cage free", "grass fed", "organic", "humanely raised" animal products are on the rise to help release any consumer guilt associated with supporting the confinement and torture of animals on farms. The fact is, all animals face premature death and horror moments before slalughter. You can read more about free range fraud investigations at

  • that are torn from their mothers within a day of birth so that humans can drink the milk meant for them. These babies are either slaughtered – around half a million each year in Australia – or forced into the same cruel cycle as their mothers. Find out more here:

  • Males of the egg industry are considered waste; their tiny bodies are usually ground up alive or thrown in the trash and left to suffocate, while the females are farmed ruthlessly for their eggs. Many develop severe health problems such as peritonitis, tumors, egg binding, uterine prolapse, depositing of an egg osteoporosis, bone fractures and occasionally skeletal paralysis. At 2 years of age they will be sent to slaughter.

  • Killing typically promotes more violence, not more peace. It’s unjustifiable to kill someone or something just to prove killing is “wrong”.

  • If you wouldn't eat your dog, why eat a hog? If you wouldn’t kill your pet cat, why trophy hunt a big cat?

  • The 760 million tons of grain used to feed animals to produce meat could potentially feed 11 billion people and could end global food shortage.

  • There's a reason why you take your children to pick apples and not to the slaughterhouses. If children truly understood what we did to animals they wouldn't want to eat them.

  • There's a reason why you take your children to pick apples and not to the slaughterhouses. If children truly understood what we did to animals they wouldn't want to eat them.


“The doctor of the future will no longer treat the human frame with drugs, but rather prevent and cure disease with nutrition.”

— Thomas Edison

  • The Academy of Nutrition and Dietetics, which is the world’s largest organization of food and nutrition professionals, states that “appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.”

  • Meat & dairy products contain very high amounts of saturated fat and dietary cholesterol. Plant foods contain zero cholesterol. The human body manufactures all the cholesterol it need so we can certainly live without eating any cholesterol. Cholesterol is attached to protein packages called lipoproteins, which are assembled in the liver and circulate in our bloodstream. High cholesterol and triglyceride levels have been linked risk factors for heart disease, insulin resistance or diabetes, abdominal obesity and high blood pressure. Dietary cholesterol only comes from animal products such as meats, fish eggs and dairy products. The amount of cholesterol you consume affects the amount your body produces, which is also affected by genetic factors but saturated fats, found chiefly in animal products, raise LDL more than dietary cholesterol does.

  • The World Health Organization classified that processed red and processed meats as a class one carcinogen and causes colorectal cancer based on sufficient evidence from epidemiological studies. There is also evidence of linking this meat with pancreatic cancer and prostate cancer.

  • Flesh foods are loaded with dangerous poisons and contaminants such as bacteria, hormones, herbicides and pesticides, and antibiotics which accumulate in your body and over time creates disease. An extremely high percentage of all the flesh from the chickens, turkeys, cows, fish, and pigs butchered every year in the U.S. is contaminated with E. coli, campylobacter, listeria, or other dangerous bacteria that live in the intestinal tracts, flesh, and feces of animals.

  • "Casein, which makes up 87% of cow’s milk protein, promoted all stages of the cancer process", says Dr. T. Colin Campbell, author of the well-regarded book, The China Study.

  • Plant based diets lower your risk for heart disease, type two diabetes, obesity and cancer which are all mostly created by unhealthy diet and lifestyle choices. Dr. Caldwell Esselstyn has been able to reverse even very bad cases of cardiovascular disease by feeding his patients a low-fat vegan diet saving countless lives.

A few reasons to avoid animal flesh (“meat”), secretions (“dairy”) and menses (“eggs”):

1. Animal products create an acidic environment in the body, leading to severe health issues, like osteoporosis.

2. All animal products are high in fat and cholesterol, which clog the arteries and are the number one cause of heart disease.

3. Animal protein causes increased cancer-cell production, and is one of the leading causes of the human cancer epidemic.

4. Animal fat impedes the work of insulin, leading to blood-sugar issues and ultimately to diabetes.

5. The fat you eat is the fat you wear: animal fats are easily stored by the body, and are the number one reason behind the obesity epidemic.

6. Animal agriculture is the most environmentally damaging industry in the world according to the United Nations.

7. Animal products are loaded with hormones and anti-biotics that aren’t meant to be in your body and cause a variety of serious health


8. Killing animals for food is unnecessary and cruel. Most farmed animals live lives of suffering we can’t even imagine.

The #1 reason why many people fail is because they never followed a vegan diet and lifestyle correctly or understood Go ahead and try all of the processed vegan junk food and mock meats. Enjoy the flavors and the reality of how good food can taste without directly harming animals. What a great time to be alive! Just take note of how you feel after.

Why Raw?

There are so many reasons to live a vegan lifestyle and even more to incorporate raw living foods into your diet. You don't need to be 100% raw 100% of the time to receive the benefits of raw foods. Lets just say the more raw, living foods you incorporate into your diet, the more you are going to see and feel the difference in your overall health! Below is a list of the benefits myself and many others have experienced on this lifestyle. Please keep in mind that results always vary based on your health history and your current lifestyle.

  • Higher consumption of enzymes which boosts digestion and helps prevent chronic disease.

  • Improved digestion and elimination because you are eating foods high in fiber and water.

  • Heightened energy since the energy used for digestion is essentially freed up.

  • Healthier hair, smoother skin and stronger nails from living vitamins and minerals.

  • Mental clarity, increased focus and improved concentration.

  • Balanced and improved mood (if eating properly and consistently).

  • Ease of achieving optimal body weight (if eating properly and consistently).

  • Prevention and reversal of dis-ease within the body over time.

  • High antioxidant and phytonutrient content which promotes anti-aging .

  • Eating raw helps you to discover food allergies, sensitivities and/or intolerances.

  • Resetting of your taste buds so you do not need as much salt and spices with your meals.

  • Reduction of cravings for unhealthy, processed non-foods.

  • Use far less electricity and less time to prepare your meals.

  • Boosted immune function due to the consumption of foods high in vitamin C.

  • A more powerful connection to the Earth and appreciation of whole food sources.

  • Improved dental health and less buildup of plaque on the teeth (yes, you still need to brush).

  • Improved menstruation over time with a less pain and less of a heavy flow.

  • Reduction of mucous in eyes, nose and throat since cooking certain foods can create mucous.

Raw vegan diet

A raw vegan diet involves eating mainly unprocessed, whole, plant-based, and preferably organic, foods. Espeically foods that are not heated over 104–118°F (40–48°C) which tend to be dehydrated foods. Many medical professionals already recommend that three quarters of our diet should consist of uncooked, unprocessed whole fruits and vegetables. A raw food diet is made up of fresh, whole, unrefined, living, plant foods: fruits, vegetables, leafy greens, nuts & seeds and even sprouted beans and legumes, which are all consumed in their natural state, without the use of cooking or steaming. These uncooked whole foods are both enzyme and oxygen rich at an ideal state to ingest. When we cook our foods, these natural enzymes can be destroyed by heat and are chemically and structurally altered. By eating the majority of our food in it's raw and real state, we are essentially preserving our foods nutritional value that is often lost in the process of cooking.

100% Raw

My favorite topic on this lifestyle is percentages! What percentage is the healthiest? 75%, 95%, or 100%? Well, this completely depends on the type of raw foods the person is consuming. You can still eat a 100% raw food diet whiling eating nothing but nuts, seeds, and dehydrated foods. Trust me, I’ve done it. It was delicious, but didn’t always give me the most optimal digestion. When I teach people about this lifestyle and how to transition, I don’t focus on percentages, but the


I’ll keep it raw and real with you, the only reason why you have cravings is because you are not consuming the correct nutrition in the form of macro and micronutrients. More information on these topics can be found starting on page___

Food cravings can be broken down into two categories sensory memory from pleasure and rewards (usually brought on by processed foods which contain the perfect amount of sweet and salty flavor) and hormonal response from either an imbalance or addiction due to the release of endorphins. What you need to focus on to get rid of these cravings for good is to train your taste buds to crave healthier food. This takes time. Think about it. Go out and get some fast food, better yet, choose the vegan options at your local fast food joint. Order the most appetizing thing on the menu, eat it, and see how you feel. You will realize how short the pleasure response in after consuming the food. It doesn’t last long. Soon after, you will feel hungry again because more than likely, the processed food you ate didn’t completely satiate you. You may even initially feel full but not completely satisfied. This is because of the chemical structures of processed foods. Our bodies are like a scanner and when we combine many different ingredients together, it has a hard time recognizing and processing each ingredient together. This is w

Tools to get started

Your health is an investment, not an expense, so if you want to get serious about a healthy diet and lifestyle, you may need to purchase the right kind of tools to get the job done. Below are the exact tools and appliances I use on a daily basis to be successful on this lifestyle. I will be raw and real and let you know exactly what you need. You don’t need to spend the most money on the top of the line appliances, just know that if you dedicate yourself to this lifestyle, over time you will find that the more money you spend on something and the more you use it, the more your investment will pay off. Start off with less expensive and prove to yourself that you desrve the most expensive blender or jjicer on on the market. That’s what I did. I started off with a cheap blender before

  • Vitamix blender: You cannot go wrong with the Vitamix series of blenders. I purchased mine over 8 years ago and I have used it multiple times a day and it still runs amazing (unless I over power it with too many frozen bananas for ice cream - seriously, go easy on it when blending frozen fruit).

  • Citrus press: What kind of juicer do you own? This is the number 1 question I am asked on a daily basis, for a good reason. This citrius press from Breville is the best that’s out there besdies the more expensive commercial citrus juices out there

  • Juicer

  • Food Processor - not always necessary unless you are making large amounts of raw food for many people.

  • Knives -

  • Cutting board -

  • Peeler vs. spiralizer

  • Dehydrator -

  • Mason jars and caps

  • Reusable straws - I prefer glass or stainless steel but there are bamboo, paper, and reusable plastic.

  • Produce shelf

  • Reusable bags

Transition to raw

The expert at anything was once a beginner. Give yourself time to transition. It completely depends on your physio, lifestyle, your personality, your current health & health history, the prior diet you were eating. I know everyone is always excited about 100% raw in the beginning but some people may need to let go of the percentages in the beginning but if you are coming from a not so healthy diet, you may benefit from a slower transition to raw. Completing a 30 day raw food challenge is a great start, but it’s not awalys the way to stick to 100% raw. Consider this. If you are eating over 75% of your daily calories from raw foods, this would be an excellent start the

Common mistakes

Let’s face it, when you attempt a new diet for the first time or even the twentieth time, you will make mistakes. No one in this world no matter the type of diet they follow is perfect or hasn’t made any mistakes. Life always seems to get in the way of our goals whether in the form of time management or temptation, making a change even for the better is not easy. Below are the top 10 mistakes people make on both a raw food diet:

  • Not eating enough

Eating out raw, socializing & dating

Lets face it, we don’t live in a vegan world, nonetheless raw food world. There are limited options when you dine out and socialize.

Raw in the winter

Ive lived in both cold and warm climates as a raw vegan and let’s keep it raw and real… it’s much easier in a warmer climate but does not mean it cannot be done.


Changing your behavioral patterns is not an easy process. At a young age, we learn from our parents through


Movement keeps up moving in life. Eating a healthy diet is only part of a healthy lifestyle. Eating food is essentially fuel for our bodies so we can move them around, not sit inside all day staring at a computer screen. When it comes to fitness and achieving your ideal aesthetic, consistency is more important than intensity. What I recommend is to make sure you get outside and get some activity in every day, just move your body for a half-hour or so (could be just playing with your kids, running around the block, cycling, or getting involved in a recreational sport). Then, two or three days each week add some intensity: go for a big ride or a run or a hike and push yourself; or do a home or gym workout and really get the sweat moving.

Your body isn’t Amazon Prime. It’s going to take more than two days to get the body you desire so keep working at it every single day. There’s no need to over exercise either. I am a runner but go through many “off seasons” where I hardly run at all.

It’s also important not to over-exercise. I see a lot of people who make big health goals, but they push themselves so hard that they eventually burn out and hit the wall. People say to me: “Oh, you must be doing a marathon a day to stay that fit. That’s why you’re so slim,” but, I’ve actually never done a marathon! I don’t exercise nearly as much as most people seem to think I do. Follow me on Strava to find out my exact routine.

These days, my training is mostly cycling, about 4 times per week, for about 30 minutes or an hour each time, and most of that is only moderate intensity; I’m not always pushing it hard. I’ll usually add in a couple of running sessions each week, about 15-30 minutes each at medium intensity, with maybe 5 minutes each time at higher intensity. Every so often, I’ll do a running race, usually a 5k, where I’ll really push it, but it’s generally only every few weeks or once a month that I run a race. So my training isn’t huge: I spend more time eating than exercising. :) But I do get out and move every day: going for a walk or a relaxing ride or playing with Figsy, my dog. Overall, I’d say I do about 2 hours of real exercise per week. I also spend, on average, about 8-9 hours per day on the computer. What this means is that if I can be fit and lean on this lifestyle, so can you!

The main idea is that I’m not exercising myself to death. Unless you’re aiming for the Olympics, it’s not necessary to push yourself so hard. The key to fitness isn’t to trash yourself every day with high intensity workouts; it’s consistency. Day in and day out move your body, stay active, go outside and play each day, have fun with it and make it something you can sustain for life. If you do that over the long-term, you’ll be fit and lean without feeling like you’ve had to become a supreme-world-athlete to do it.

A raw food diet will mostly take care of your weight. Exercise for your health, fitness and joy.

Over the long-term, your body will end up lean from the diet alone; you don’t need to exercise in order to lose weight. That’s important to understand. Most people exercise because they think that’s what they need to do to lose weight, but then they keep eating fatty, unhealthy diets, which is what is really making it hard to stay lean. On RT4, the main focus of exercise isn’t for weight-loss: it’s for overall health, fitness and stamina. So when people ask me how I stay slim long term, my answer is: diet. I’d say about 80% of staying slim is diet, and once you’re eating right, it’s effortless

Remember: you’re not going to get fit in two weeks. It takes time. All the fit people you admire and are inspired by have been doing it for years, consistently. So don’t get discouraged when you don’t see immediate results. Aim for long-term health, stay consistent with a sustainable exercise routine and you’ll end up fit and lean for life.

Weight loss

A raw food diet can help you achieve


I couldn’t write a book on a raw vegan diet without touching on this topic.


Paradoxically, when people start to eat healthier, they can go through period called detoxification which can be difficult and the lengthy of time completely depends. Sometimes things get worse before they get better. This isn’t the case for everyone because we all have different health history’s and pasts. We all have made different choicew and changing your diet to more fresh foods and vegetables, this may actually c

Our bodies are wiser than we will ever know. We don’t want to freak out and make the mistake that it doesn’t know what to do.

The body needs to eliminate properly to no have disease,

constipation, congestion, and poor elimination and we accumulate this waste. Acids wastes, heavy metals, inorganic material from processe

We don’t want to make the mistake in

Open channels of elminiation. Oour bodies know what to do We would not have diease if we had proper , absorption, utilization, and elimination.

Detoxification symptoms I experienced:

Symptoms that are not from detoxification:

  • Tremors or convulsions

  • Extreme Fatigue

  • Brain Fog

  • Major weakness

  • Pain in Joints

  • Lightheadedness or the Feeling of Fainting

  • Extremely Low or High Heart Rate (below 60 or above 100)

  • Hallucinations

  • Disorientation

  • Heart palpitations

  • Sweating

  • Hyperthermia


This is such an important topic, especially if you want to sustain yourself long term on this lifestyle.

To demonstrate that my calorie recommendations aren’t invented or out of touch with the scientifically demonstrated needs of adults, here are the recommendations for healthy, active adults drawn from the “Dietary Guidelines for Americans”. These numbers are for “a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.” In other words, the basic life of an average adult. Anyone with increased physical activity, sports training, etc., is going to need more calories to fuel their athletic life. With RT4, I recognise the importance of fitness for overall health, and I also recognise that even when we go well over these numbers we remain lean long term because we’re keeping our fat intake low and our carbohydrate intake high (and carbs don’t make you fat).

So you can see that abundant calories are essential to our health and well-being, and that having an objective number is critical to long- term success. Remember: Carb up to kick arse! Don’t shy away from abundant calories from clean, healthy fruits, starches and veggies! For anyone still concerned about excess carbohydrate calories turning into fat, take it from one of the most well educated doctors on the planet, who has spent his life specialising in the health benefits of a carbohydrate (largely starch) based diet: Excess Starch Does Not Turn to Body Fat.


“Awidelyheldbeliefisthatthesugarsinstarchesarereadilyconvertedintofatandthenstoredunattractivelyintheabdomen,hips,andbuttock.Incorrect! And there is no disagreement about the truth among scientists or their published scientific research. After eating, the complex carbohydrates found in starches, such as rice, are digested into simple sugars in the intestine and then absorbed into the bloodstream where they are transported to trillions of cells in the body in order to provide for energy. Carbohydrates (sugars) consumed in excess of the body’s daily needs can be stored (invisibly) as glycogen in the muscles and liver. The total storage capacity for glycogen is about two pounds. Carbohydrates consumed in excess of our need and beyond our limited storage capacity are not readily stored as body fat. Instead, these excess carbohydrate calories are burned off as heat (a process known as facultative dietary thermogenesis) or used in physical movements not associated with exercise.


Macro nutrients are foods that provide energy to the body in the form of carbohydrates, proteins, and lipids (fats). Macronutrients are essential to the body since they are responsible for boosting our immune system, improve concentration, increase energy, maintain a healthy weight, and slow down the effects of aging. The Institute of Medicine has established Acceptable Macronutrient Distribution Ranges commonly abbreviated as AMDR for carbohydrates, proteins, and lipids (fat) in your daily diet. It recommends that your diet be composed of macronutrients in certain percentages for you to receive sufficient energy and nutrition on a daily basis: 45–65% of your daily calories from carbohydrates, 20–35% from fats and 10–35% from protein. If so many Americans follow these percentages, then how come many of us are still sick and are the most obese nation in the world? I used to follow these guidelines and I too was sick




Even if you you eat exclusively raw fruits and vegetables without any overt fats in the form of nuts, seeds, fatty fruits such as avocados or durian, your fat intake would still be getting at least 4 to 8 % of your daily calories which is sufficient, containing all the essential fatty acids in proper ratios necessary for optimal health. This tells us that we may be over doing it when it comes to our fats and


Micronutrients are what we commonly refer to as "vitamins and minerals." There are 14 types of vitamins have been discovered so far, and I’m sure we will continue to discover as we continue to learn and discover how truly amazing our body is. Fat soluble vitamins such as Vitamin K, D, A and E and water soluble vitamins such as like Vitamin B Complex and C. The functions of these vitamins help to keep the health of our bones, teeth, and skin healthy. They are found in both food and supplements since

Three main micronutrients are:

  • Vitamins

  • Minerals

  • Water





Staying consistent

Extremes are easy, staying consistent takes discipline and dedication every single day. Get to know yourself including all of your triggers and weaknesses. What happens when life and the unexpected gets in the way of your goals? Are you prepared for the unexpected? What needs to be scarified to meet your goals? There will always be a trade off and it never comes easy. The easy way out is inconsistency and making decisions based on your ever changing emotions and that never works out well. The most important aspect of this lifestyle is staying prepared and planning it all out so you have a clear path to follow. Make a list and plan out your meals prior to the next day and week. It doesn’t need to be extensive or complicated, just write down exactly what you plan on eating whether on a dry erase board on your refrigerator, in the notes section of your phone, or in a journal. Be sure to read the next chapter for a free consistency tracker journal to keep you on track on page ___. Listing tasks has helped me achieve a lot during the day. I know it can be overwhelming writinw down everything you need to prepare, but When you stay consistent, things like social outings or family get togethers won’t be an issue for you because you will plan to prepare your own food ahead of time and bring it with you. Better yet, make a delicious meal for both you and your family so you have more than enough to share. Even if people don’t eat it or enjoy it, you offered.


Keep a written record of what you are doing, especially if you are looking to make a change. How do you know if something doesn’t work if you don’t have

Food combining

What we eat is important but how we eat it and in what combination is just as important. Macronutrients combined together may create digestive upset including micronutrient absorption.


Making my first juice after watching the documentary Fat, Sick, and Nearly Dead over 10 years ago completely changed my life.


Smoothies are what have helped me fuel


Get those greens and minerals in!

Dressings and dips

Back in the day, I would not eat vegetables nonetheless a salad if it wasn’t drenched in a high fat, flavorful salad dressings.


lasagna, pasta, sushi, burgers, tacos,


Every now and then it’s fun to celebrate special occasions and raw vegan desserrs


Raw foods are healthy but raw “living” foods are what takes this lifestyle to the next level.

Breaking raw

It happens. Stop thinking that you’re some kind of failure, you’re not. Many raw foodista, I take that back, ALL raw foodists have gone back at one point or another, whether they share it with you or not.

Frequently Asked Questions

Here are some of the most common questions I am asked about both a raw and vegan diet:

GRATITUDE and SPecial gift

I am so grateful to be able to share my knowledge and experience with you. In closing, I want to leave you with the following affirmations to keep your mindset on track

click here for my bonus audio of 101 raw and real power thoughts for life. Listen to