glow rawjustglowingwithhealth.com/wp-content/uploads/2014/11/Glow_Raw.pdf · WHAT TO EXPECT 5 WHY RAW FOODS 6 INSTRUCTIONS 7 SHOPPING LIST 8 RECIPES Beverage - FRUIT INFUSED WATER

glow raw

Copyright © 2016J U S T G L O W I N G W I T H H E A LT H

All rights reserved. This book or any portion thereofmay not be reproduced or used in any manner whatsoever

without the express written permission of the authorexcept for the use of brief quotations in a book review.

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Welcome!Hi there, my name is Christine Roseberry. I am so thrilled you decided to take the step to GLOW raw for a day, taste just how delicious natural food can be and how amazing it WILL make you feel. I am so excited to be a part of your journey.

Wether you are new to raw foods, you‘re looking to get back on track or just want to shake things up and add some raw days in your week, this day program was written just for you as a simple and easy to follow guide.You will see how effortless and yummy this lifestyle can be. So welcome and thanks for letting me be a part of your journey.

Hugs and Glow!xo

WHAT TO EXPECT 5

WHY RAW FOODS 6

INSTRUCTIONS 7

SHOPPING LIST 8

RECIPESBeverage - FRUIT INFUSED WATER 9

Breakfast - BEGINNERS GREEN SMOOTHIE 11

Lunch - ITALIAN STYLE CAULIFLOWER RICE 13

Dinner - RAINBOW VEGGIE CABBAGE WRAPS 15

Sauce - SPICY CHILI MANGO DIPPING SAUCE 17

Dessert - RAW VEGAN PINEAPPLE GINGER ICE CREAM 19

Contents

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Start Here!In this e-book you will find a suggested meal plan

with a shopping list. This is just a SUGGESTED list

based off an 1,800 calories per day meal plan. Please

know that it is not a rigid plan, I want you to LOVE

what you are eating.

So:- If you are allergic to a food or prefer a different

ingredient to the one I suggest please feel free to

substitute it with something similar and to your

liking. For example, where I use Romaine lettuce you

can feel free to use spinach or kale, etc.

- If you find yourself still hungry please feel free to

either make more of the same recipe or simply eat

more fruit, veggies or smaller amounts of raw nuts or

seeds. DO NOT GO HUNGRY MAKE SURE TO EAT

ENOUGH. This is a diet of abundance so there is no

calorie or carb counting. It’s not about eating less

food it’s about eating the RIGHT food!!

- If you would like a different recipe altogether

please feel free to choose a different raw recipe off

of my website at www.justglowingwithhealth.com.

Make sure to keep hydrated with water throughout

the day, the water should be as pure as possible. You

may also drink freshly made juices if you desire.

What to Expect:This program is only for one day so it’s just enough

to have a taste of how good it can feel without really

feeling much of the detox symptoms. Of course, results

vary from person to person depending on health history,

way of eating, lifestyle, etc. But in just one day you can

feel clearer headed, feel lighter in your body, more

energy, feel happier all around, and you may even lose

a couple pounds! In just a day you can start to see the

GLOW!!!

You will be cleansing out toxins in this time so you may

experience a mild headache (especially if you’re used

to drinking coffee), or feel tired as the toxins are being

released. This is due to the body detoxifying itself and

it should pass*. Make sure to drink lots of water, and to

eat enough to keep you feeling satisfied and if necessary

rest.

Just enjoy the simplicity of the raw food meals I have

planned out for you and your body will do the rest. Are

you ready to get GLOWING?

*If you are requiring medical advice, or are questioning whether or not this program is for you due to a particular medical condition, please consult an appropriate health professional. The author disclaims any liability incurred as a result of using any recipes, suggested meal plans,or advice suggested here.

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Why raw foods?Raw FoodsRaw foods are LIVING foods containing all of the powerful nutrients, vitamins, minerals,phytochemicals, and most importantly enzymes. Enzymes are the “sparkplugs” of life, they are essential for digesting and for maintaining health. On the other hand, high levels of heat in cooking destroy the enzymes along with the majority of the nutrients and nourishment in the food. So the more raw foods you eat the better you will feel!

This is probably the biggest question you have right now. Why raw foods? Well the answer in a nutshell is you are what you eat. So if you want to feel alive, vibrant and GLOWING then you need to be feeding and nourishing your body with vibrant, LIVING, nourishing foods. Just take a look at the produce at a local farmers’ market, you will see a wide variety of fruits and vegetables in so many stunning, rich colors. Imagine what those rich colorful foods filled with phytonutrients and antioxidants do for you on the inside.

I personally have been on the raw food diet for three years now. It has changed my life giving me my health back. I went from being chronically fatigued and in pain with fibromyalgia to feeling alive and energetic, happy and GLOWING. That is why I am so passionate about sharing this information with you, to help you learn how to create GLOWING health from the inside out!

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InstructionsHere are a few suggestions to ensure you have the most success on your RAW RESET day.

• Select a day to go raw. Let your close friends and/or family know. Having accountability helps you stick with your plan.

• Pick a day that works best for you. For example, on your day off would be great.

• Print out the shopping list and buy your groceries at least a day or two in advance.

• Prepare your kitchen making sure: your blender is working, that you have a jar for your smoothie, perhaps a water bottle and a container to pack your lunch that day if needed.

• It is best to prepare fruits and veggies right before you eat them but if circumstances don‘t allow for that, you can wash and prepare them the night before.

• On the day of, wake up and simply follow the recipes provided. Don’t worry it won’t be hard. One of the great things about raw foods is that they are super easy and there are no pots to wash afterwards!

• Share your Going Raw For A Day experience with me at [email protected] I‘d love to hear from you!

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shopping listVegetables/Greens:

• 1 Head Of Cauliflower

• 1 Green Bell Pepper

• 1 Pound Cherry Tomatoes

• 1 Small Head Of Purple Cabbage

• 1 Large Red Bell Pepper

• 1 Persian Cucumber

• 1 Carrot

• 1 Red Onion

Other:

• 1 Small Bottle High Quality Cold Pressed Olive Oil (optional)

• 1 Small Jar Sicilian Green Olives (or olives of choice)

Fruit:

• 2 Champagne Mangoes

• 2 Juicy Limes

• 1 Juicy Lemon

• 1 Small Pineapple

• 1 Packet Frozen Mango

• 3 Large Bananas

• 1 Avocado

• 1 6oz Box Raspberries

Herbs/Spices:

• 1 Bunch Cilantro

• 1 Bunch Basil

• 1 Large Bunch Parsley

• ¼ tsp Chili Powder

• 1/8 tsp Cayenne

• ¼ tsp Cardamom

• 1 Ginger Root

• 2 Sprigs of Rosemary

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fruit infused water

Our bodies are made up of about 70% water, so it is vital that you drink plenty of water throughout the day. Drinking water first thing in the morning cleanses and balances your system. So starting the day off with proper hydration will help you feel energized, more alert and ready to go! Fruit infused water gives your body a boost infusing it with essential vitamins that keep you GLOWING!

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Preparation

1. Place all ingredients in glass

2. Add ice and filtered water

3. Enjoy!

Ingredients

• 20 ounces - 32 ounces• 1/3 cup raspberries• 1 sprig rosemary• ½ lime sliced• Ice• Water• Serves 1

Raspberry-Lime-Rosemary Infused Water

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beginners green smoothie

Green smoothies are an excellent way to get more greens into your diet. What you eat first thing in the morning sets the tone for what you crave during the day. Starting it off with this deliciously sweet, creamy green mango smoothie will keep you right on track! It is filled with fiber to keep your digestive tract healthy and keep you feeling full. Romaine is a great source of calcium, Omega-3 and even contains protein! Remember GREENS equal GLOW!!

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Preparation

1. Peel and chop ripe bananas and put into the blender first (it will be easier to blend).

2. Add the frozen mango next.

3. Wash the romaine lettuce then add to the blender

along with water.

4. Blend together well until it becomes a creamy consistency. Note: If you would like a thinner consistency feel free to add more water. If it is too sweet for you add more romaine.

Ingredients

• 2 cups romaine lettuce• 2.5 cups frozen mangoes• 3 large RIPE bananas• ½ - 1 cup water• Recipe makes 32 ounces

Beginners Green Smoothie

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italian style cauliflower rice

This cauliflower rice is a tasty, satisfying meal. It is very detoxifying, and contains an abundance of antioxidants giving it it’s powerful anti-cancer benefits as well. The anti-inflammatory properties in cauliflower make it an excellent fibro-fighter food!

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Preparation

1. Wash and cut the cauliflower into florets, trimming off the stems.

2. Place the florets in a food processor, using the S-blade, pulse blend it until it becomes the consistency similar to rice. Make sure not to over process it. When finished pour into a bowl.

3. Wash and prepare all the vegetables and herbs and add them to the bowl with the cauliflower rice.

4. Squeeze the lemon on top and add the olive oil mixing in thoroughly. Scoop onto a plate and garnish with parsley.

Ingredients• 1 head cauliflower (about 4 cups), trimmed, stems removed and coarsely chopped• 1 green bell pepper, diced• 10 large basil leaves, cut in thin strips• ½ cup red onion minced• 1 cup cherry tomatoes, halved• 3/4 cup Sicilian style green olives, pitted and sliced• 3/4 cup fresh parsley, chopped• ½ lemon, juice of• 2 Tbsp high-quality olive oil (optional)

Italian Style Cauliflower Rice

NOTE: This recipe is completely subject to taste. So adjust it to your taste buds adding more or less herbs or lemon juice, or more of any particular veggie.

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rainbow veggie cabbage wraps

These wraps are one of my favorites! They are bursting with flavor and vibrant colors. Keep in mind that you are what you eat so eating gorgeous, vibrant, LIVING foods will make you feel gorgeous, GLOWING and alive from the inside out! The antioxidant and anti-inflammatory richness of cabbage helps prevent cancer, is an excellent fibro-fighter food and makes the skin GLOW!!

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Ingredients

• ½ batch of Spicy Mango Chili Dipping Sauce (on following page)• 1 small head of purple cabbage (3 leaves chopped and the rest set aside for wraps)• 1 large red bell pepper, cut into match sticks

• 1 carrot shaved• 1 handful basil, chopped• 1 handful cilantro, chopped• 1 cup cherry tomatoes, sliced• 1 persian cucumber, chopped• ½ lime, juice of

Preparation

1. Wash and prepare veggies, then set aside in a bowl.

2. Squeeze the lime juice over the veggies and mix together well.

3. Pull apart the cabbage leaves and scoop the veggie salad into each leaf.

4. Place wraps on a platter accompanied with the dipping sauce below.

NOTE: If you would like to get more greens in you can chop up some fresh arugula or spinach and add it to the wraps.

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spicy chili mango dipping sauce

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Preparation

1. Wash and peel the mangoes, removing the flesh and putting into blender.

2. Wash and peel the avocado scooping out 1/4 of the flesh and putting into the blender.

3. Add the rest of the ingredients into the blender and blend on high until it has a nice and creamy texture.

4. Pour into a small dipping bowl.

5. Enjoy as the dipping sauce for the veggie wraps.

Ingredients

• 2 champagne mangoes peeled (cut flesh from and discard the pit)• ¼ avocado• ½ lime, juice of• 2 tbsp cilantro• ¼ tsp chili powder• 1/8 tsp cayenne• ¼ tsp cardamom• Makes 16 oz.

Spicy Chili Mango Dipping Sauce

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raw vegan pineapple ginger ice cream

This is a super sweet yummy dessert. There is no added sugar and it is made with only whole fruit so unlike processed high fat desserts there is no guilt or calorie counting here!

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3. Blend on medium to start, if you have a Vitamix you will need to use the tamper to push the sides down. If you have any other blender you may need to stop it often using a spatula to push the sides down. It may take a few times of doing this. As it starts blending together advance to high speed to mix it in well. Make sure not to over blend it because that will cause it to melt.

4. Once blended pour into a parfait glass and enjoy

the sweetness one spoonful at a time.

Ingredients

• 2 cups pineapple, cut into cubes• 1 thumbprint size chunk of ginger• 2 ½ cups frozen pineapple

Preparation

1. With a knife remove top and sides (skin) of pineapple.

2. Cut into medium size chunks (small enough to blend without getting stuck), and place in blender along with the ginger and the frozen pineapple.

Raw Vegan Pineapple Ginger Ice Cream

NOTE: If you are allergic to pineapple or just prefer another fruit you can substitute this with basically any frozen and fresh fruit that you desire, but if you are looking for that creamy texture, bananas, peaches, or mangoes work wonderfully.

Congratulations you did it! I am so proud of you for taking the first step to achieve better health. Are you ready for more?

If you enjoyed the simplicity of raw foods and how good it can feel for the day, then why stop there?

If you’re looking to take your health to the next level, then the next step for you is to try GLOW. Ease Into Raw. It is a simple 5 Day Program

to a healthier happier you! This program will help you develop healthy habits in the kitchen without feeling stressed and overwhelmed.

Click here for all the details and use the code Ease Into Raw to get a special price only available to subscribers!

www.JustGlowingWithHealth.com

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www.JustGlowingwithhealth.com

and her professional experience give her the unique understanding and insight needed in guiding clients onto their path of health and rejuvenation.

Hugs and Glow!

Christine Roseberry is the creator of Just Glowing With Health, a blog where she shares her passion for raw foods, healthy living, and her personal journey of healing fibromyalgia naturally. She began her raw food journey in 2011 in a desperate search to take control of her health, after having suffered with fibromyalgia since being a teenager. Thanks to the raw food diet and healthy living she no longer suffers with the debilitating fibromyalgia flare-ups, brain-fog or chronic fatigue.

Christine enjoys sharing with others not only what she has learned from her studies but what she has put into practice in her own life that has personally helped her heal naturally. She is passionate about sharing the raw food lifestyle with the world and teaching individuals how to ignite their GLOW and reclaim their health! It is her desire to share with you how simple, easy and delicious the raw food lifestyle can be.

Christine is a Registered Nurse and a Certified Holistic Nutrition/ Natural Health Practitioner. Christine’s own personal health journey, her studies of health science,

about christine