HOW TO START A HCFLV LIFESTYLE;
WHAT WORKED FOR ME.
Remember, consistency is key! The best thing you can do is get educated, follow like-minded people, document, make a doable goal and fill up your cupboards and fridge for success. Some people may benefit from jumping in head first, and some people may find taking steps in the right direction over time is more beneficial.
If you are a person who prefers taking steps, try choosing one meal a day to be plant based. Once you enjoy that, add another meal and then maybe make a full day. After you enjoy some plant-based meals or days, make it a goal to always eat plant-based before you eat the cooked or processed part of the meal. You may notice over time that you want to continue to eat the plant-based, fresh part of your meal and eventually no longer want the cooked or processed part.
Whatever you do, enjoy the journey. If you have setbacks, it's okay! The fact that you care about your health is wonderful! Stress is a wasted emotion. Don't let it get to you! Be excited about every step forward. This was the mindset that kept me going!
Combine fruits with leafy Greens
Mixing greens with fruits aids in digestion and works as a buffer. If you are not used to eating a lot of fruits, this helps your body get used to it and avoid an upset stomach. At the beginning focusing on lots of vegetables and sweet potatoes while increasing fruit intake worked best for me. No joke, I started with half a banana in a smoothie and even that made me nervous. Now I can eat as many bananas as I want. Same with mono meals or smoothie bowls.. it seemed like too much fruit at first,
so vegetables were always a part of the meal. Now I can down eight mangoes and walk away feeling awesome! Again this is what worked for me.
Simplicity is key
The simpler and fresher I eat the better I feel. If I start to mix too many flavors or foods or use hot sauce or too many cooked foods, I don’t feel as good, and my stomach may flare up. I notice that eating in the pattern 'raw till 4' (raw until your last meal of the day) following proper food combining and having 1-2 days a week fully raw is where the magic happens. The focus is on whole plant-based foods. Most of your calories come from fruits while keeping your fat and protein below 10% of your daily calories. This is important. Also limit your salt and oils! I don’t use any oil when I cook although I know it's in some of the condiments I sometimes use or foods when I eat out.
Tips I use to beat bloat- Avoid the following for the first 30 days
Vegetables that cause gas- broccoli, cauliflower, mushrooms, onions, cabbage, asparagus, artichoke- you may want to avoid these at first
All fermented products such as pickles, sauerkraut, kefir, kombucha, etc.
Onion (except scallions/green onions or occasional sweet red onions)
Chili pepper products
Seaweed of certain kinds (kelp and kelp noodles, arame, dulse, Irish moss, algae, etc.)
Bragg's liquid aminos/Raw Coconut Aminos/Nama Shoyu/tamari
Excessive use of nuts/seeds, badly combined fruits & fat combo's that lead to health challenges.
Gourmet raw dishes that we feel are not congruent with the low-fat raw vegan lifestyle
Also, drink plenty of water before meals, watch food combining, chew your food thoroughly.
Set up for Success
Fill your fridge with fresh produce and commit!
Put your money where your mouth is. Get rid of everything you can that will work against you -if you can! I have a family, and so this was a gradual change. Make it a goal to not let any of the food go bad. This is what I did, and it worked. Keep a journal, follow blogs and people on Instagram who inspire you to eat and be better and for recipe inspiration.
*Documentaries worth checking out- Forks Over Knives and Fed Up
*Books worth reading- The China Study and 801010
Check out the meal plans and HCLFV facts to help get you started!