Allow the body to cleanse and heal itself.

A STEP BY STEP PLAN for My friend Nicole and anyone who wants to know exactly how to transition to a plant based diet, and begin the healing process for themselves.

First a few things to remember!

Change your mindset and forget about what you think you want.

Focus on what you need to do to achieve your goals.

Keep moving forward!

Don't beat yourself up for not being perfect.

Practice makes perfect!

Focus on cleansing natural food.

Nutrient dense, not calorically dense foods.

Good food water, air, sunshine, environment, thoughts and habits goes a long way!

Only you can provide yourself with these vital ingredients for a healthy life.

I realize there is a lot you may need to change.

I have included them here in order of what I feel is the most important.

The goal here is to achieve the health goals that you desire.

There is no quick fix or magic pill.

You can do this!

You may do each step in a one day or one week, or what works for you. You decide for yourself how much time you are going to need to put into each step. So for example step #1 can be your first week, and then #2 your next week, etc.. Remember that each week you are giving up something or making a necessary change like eating legumes instead of meat. Eating your proteins with greens and veggies and NOT grain, and grain products which modern diets are accustomed too. FYI; this is a general guide that I feel most people would be happy with. It is a great start and you will be well on your way to transitioning to a fully raw or mostly raw fruit based diet with simple salads if that is what you want to do. Remember your success is up to you. You are the only one who can do it for yourself! I am not a doctor, nor do I want to be.

I have made this plan as simple and as easy as possible for most people who really want and need to make a change for their health. Remember when you are suffering form body breakdown, toxemia, the dis-ease of the body, nothing will change if you don't change! But you will get worst if you don't make the necessary changes! Notice that for this plan we will be following proper food combining rules as well. I will include a food combining chart below. Eating proper foods in the right combinations is important for the digestion and elimination of the foods you eat. Please let me know what you think about this in the comments below.

Remember each step can be done in a day or a week, or even a month. You may also mix up the order to fit your needs. Feel free to print this out if you can. Take notes, highlight key points, especially the steps that you most need to work on. Most important in your transitioning to a truly healthy plant based, raw or mostly raw diet is patience, and the will to be at your best health. Once you have mastered a step move on to the next one and so on. If totally vegan is not your goal then just make sure to follow the proper digestion tips for eating proteins.

Step 1. Avoid grains, grain products. These are very damaging to the GI, mucus forming, INFLAMMATORY and clog up the system like glue!

If you must have a grain like rice once in awhile please choose long grain brown rice, quinoa and gluten free oats. That way you get fiber and nutrition that you need while transitioning to a more mucus free diet of mostly fresh raw foods. Organic is always best of course. In the case of brown rice and quinoa eat it with a lot of veggies, and greens NOT A PROTEIN, for proper digestion and elimination. Oats can be included with lots of fruit for, and a bit of honey or agave for a sweet and filing meal.

Step 2. Give up dairy products, and eggs. These items are highly mucus forming, acid producing, and cell damaging.

Eat real food instead. Fruit for breakfast ALWAYS, avocado instead of cheeses, and home made nut based salad dressings, instead of the milk and soy based variety. if you want a breakfast that is filling and healthy choose fruit only, or the oatmeal with lots of fruit. If you must eat yogurt, learn how to make it yourself from oat milk, cashew milk, or coconut milk. Obviously it is best to make these items yourself too. YouTube and a Google search can help you with that.

Step 3. Give up energy drinks, soda, and coffee. These items are addicting, acid forming, and very damaging to the body especially the GI tract.

Include green tea with honey or agave, hot lemon water or herbal tea instead. You may also make lemonade sweetened with a good quality natural sweetener. And don't forget that pure water is also a good option lol!

Step 4. MINIMAL PROTEINS, like fish or chicken and soaked well cooked beans/legumes are good for transitioning. You must eat proteins with a salad and or vegetables ONLY! DO NOT EAT RED MEAT AT ALL! Especially if you are suffering from any kind of bowel issues. It is a bad idea for diverticulitis especially, because it's not easily digested and sits in the GI tract for a long time causing putrefaction and bacteria that can eat away at the intestinal lining.

You should use whole beans, legumes as a meat substitute, which is better. Soak them over night and use a slow cooker for easy preparation in the morning. Beans are great on top of salads too! Proteins such as beans, legumes, meats must be eaten with vegetables and greens ONLY for better digestion and elimination. Eating proteins with grains, bread products is a bad idea and will not help the digestion of these hard to digest foods, and cause proteins to sit in the intestines to long.

Step 5. Eat mostly fruits of all kinds, greens, vegetables, as much as possible.

Remember beans, legumes and certain meats are fine for transitioning and a few times per week but only eaten with greens salads and or vegetables. The bulk of your diet should consist of FRUIT, AND EASILY DIGESTED GREENS AND VEGGIES. An optimal cleansing and healing diet consists of at least 75% fresh, ripe raw fruit, greens and vegetables. For cooked options; you may steam your veggies if you have a problem digesting them raw. Also simple salads with lots of raw water rich greens is best. You may use baked or steamed veggies for a salad topping also. Choose a fruit based or nut based dressing that you make at home. Stewed fruit in a bit of lemon juice is a nice cooked fruit option as well.

A diet that consist of only raw and cooked fruit, greens, vegetables, some seeds, and minimal nuts is a healthy mucus lean healing diet. Omit the nuts for easier digestion and mucus free diet. I find that easily digested seeds like sunflower seeds, chia seeds are best for a raw and mostly raw plant based diet. (IMPORTANT) those who have been diagnosed with diverticulitis/diverticulosis must avoid foods with small seeds like strawberries or chia seeds until intestinal lining has healed from pitting and your doctor gives you the OK. Talk to your doctor about what seeded foods you should avoid. Nuts like almonds, cashews, walnuts etc.. can be hard to digest and must be soaked and blended for best results. This is why I say use nuts soaked and blended as a salad dressing.

Step 6. Avoid spicy veggies like hot peppers and spicy salsas.

If you are like me and have GI issues, then you will understand why I mention this step. Spicy foods may taste good but they are not good for your Gastrointestinal Tract at all, especially if you already have digestion issues. Spicy veggies, foods can prove to be a real pain in the ass on your next bowel movement, if you know what I mean. It's just better to avoid foods that literally burn your insides. Choose healing herbs instead, turmeric is a great one to add into your diet daily. If you want a little spice that won't burn you, choose garlic and ginger instead.

This last step is in addition to all of the progress you have already made. If you need to lose weight or just want to give your body a break from all of it's hard work everyday.

Step 7. Practice intermittent fasting. GIVE YOUR BODY A BREAK!

Breakfast at noon is a great place to start, that is what I have been doing for a few years. Also stop eating by the evening like 7 or 8pm. Adjust times to fit your schedule of course, but make sure there is about 15-20 hours of the day, including sleeping when you are not eating. Activity is fine during intermittent fasting just not for a long term fasting session of more than a day. Rest during long fasts for best results. The point of fasting is to simply give the body a break. Consider that the most energy demanding activity that the body performs is digestion. When the body is digesting all the time, especially while sleeping it uses up available energy that the body needs for the healing process. This is why sleeping on a full stomach is not a good idea, because that is when the body does most of it's healing. You should stop eating a couple hours before going to bed. Likewise get enough sleep too!

I hop this guide was helpful for you. Pay attention to the links below for more information.

From Joanne :) God bless you and your family!

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