GRFAD - FINAL - Sept 2010.pdf - ladnekwiatki3

G O R A W

24 hours to see and feel the difference

KAREN KNOWLER

THE WORLD’S

1 RAW FOOD

COACH

www.TheRawFoodCoach.com

F O R A D A Y !

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

Karen Knowler asserts her right to be identiﬁ ed as the author of this work in accordance

with the Copyright, Designs and Patents Act 1988 as amended from time to time.

or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or

otherwise, without prior permission of the author.

Chittering, Cambridgeshire, UK

First published in Great Britain by Karen Knowler, The Raw Food Coach in 2010.

This (ﬁ rst) edition published in June 2010 by Karen Knowler.

Denny Lodge Farm, Ely Road, Chittering, Cambridgeshire, CB25 9PH, UK.

hello@therawfoodcoach.com

www.TheRawFoodCoach.com

Disclaimer

The techniques and advice described in this book represent the opinions of the author based

on her experience. The author expressly disclaims any responsibility for any liability, loss or

risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes

or recommendations suggested herein. If in any doubt, or if requiring medical advice, please

contact the appropriate health professional.

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

CONTENTS

Welcome

What you can expect

Why raw for a day?

We went raw for a day!

Read this ﬁ rst

Your go raw for a day menus

Go raw for a day Menu 1

Instructions for Menu 1

Shopping list for Menu 1

Go raw for a day Menu 2

Instructions for Menu 2

Shopping list for Menu 2

Day 1: Check-in

Day 2: Check-in

See & feel the difference

Your recipes

Mango & spinach smoothie

Veggie-nut burgers & salad

Marinated veggies

Cashew & macademia nut cheese

Raspberry passion pudding

Fresh fruit salad

Karen’s favourite nori rolls

Kale & avocado salad

Fruit & nut surprises

Congratulations!

Ready for more?

About Karen

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

WELCOME

Hi, I’m Karen Knowler “The Raw Food Coach” and your

personal guide for your 24 hours on raw. I’m delighted

that you decided to take the plunge and that I get to be

here with you on this one day journey that will give you a

wonderful taste – literally and ﬁ guratively – of some of what

raw food has to offer.

Whether you’re completely new to raw food or simply

want to make a fresh start, this one day guide will lead you

step-by-step through everything that you need to do to

make sure that your day in the raw is as easy, simple and

delicious as possible.

WHY RAW?

Naturally it pays to start with “why raw?” because at this

stage you might not know!

So, I’ll keep it nice and simple.

Basically raw food is still technically “live” food – that is food whose enzymes are still intact and

that, if planted, would grow new life. Cooked foods by comparison are not only enzymatically

dead through cooking but also cannot reproduce, and are usually way lower in vitamins, minerals,

water, phytochemicals and other important nutrients – and that’s just for starters! We haven’t

even started talking hydrogenated fats, disarrayed proteins and a complete lack of oxygen yet.

So I’ll save that for another time.

Quite simply when you eat more live food, you feel more alive. And when you eat cooked

food again you really will notice the difference! It will be like someone turned the light off. You’ll

feel something is lacking.

I’ve been eating this way myself since the age of 20 back in 1993 and so you’ve probably gathered

that I’m still as passionate about raw foods today as I was way back at the start. What began with

a simple desire for weight loss “the healthy way” led me to discover that raw food has a whole

host of treats waiting up its sleeve for us, and weight loss really is just the beginning.

If you’d like to read more about me and my journey, you can ﬁ nd out more at the back of this

eBook, but for now I want us to focus wholly and exclusively on YOU, because it’s your time

now…

Wishing you radiant health and happiness,

Karen Knowler | The Raw Food Coach

GO RAW FOR A DAY! 24 HOURS TO SEE & FEEL THE DIFFERENCE

WHAT YOU CAN EXPECT

24 hours on raw obviously isn’t all that long, so just about anyone can do it (although if you have

any reason to doubt that, absolutely consult your health practitioner for professional advice ﬁ rst),

and what’s more, I’ve made the whole process so ridiculously simple it will be a whole lot easier

than you may have thought.

As to what you can expect, well, that will depend on a few key factors including:

Your current and previous diet

Your current state of health

How much you eat (overeating will lessen the effects)

How closely you stick to the plan

However, generally speaking, by the end of your day on raw you can expect to see or feel

any or all of the following :

Lightness in your body and emotions

A sense of peace in your body

Happier mood upon waking the next day

Greater positivity

Less pufﬁ ness and bloating in your face and body

Clearer eyes

Clearer skin

Maybe 1lb or 2lb weight loss (depending on how much extra weight you are carrying)

And while overall you will look and feel better by the end of those

24 hours because you will be automatically clearing out your

system, you may also experience a mild headache as toxins

are released into your bloodstream. This is just a symptom

of detoxiﬁ cation and nothing to worry about. Just keep

drinking plenty of water and it should pass, but again,

consult with your doctor if in any doubt.

11TH JULY IS

INTERNATIONAL

RAW FOOD DAY

but you can go raw on

any day of the year and

experience a whole new

world of taste, colour

& wellbeing!

GRFAD - FINAL - Sept 2010.pdf

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