Eating Raw

t h e e

CHALLENGE meals videos days e - b o o k

y!! t y i t yRa w commun ll yR u F e h th t o to t e m Welco ) : ) o ha ve you to t Y P P A H y l l l y We ’ ’rre rea

Congrats of you you! ! Hey, you guys, i’s Krisina! Looks like you’ve MADE IT! Yay o all o you or compleing he 21 Challenge! I’m sooo PROUD o you or succeeding o have 21 days wih 21 raw vegan meals, and or making he firs seps owards a FullyRaw liesyle! I’m sure you’re already eeling beter, ligher and HAPPIER! So le’s keep up he good mood and keep on going wih he healhy liesyle! I’ve creaed his ebook or you o have EVERYTHING in one place: all you need o know abou he FullyRaw liesyle, 21 raw vegan recipes and phoos, shopping liss, links o videos and more!

I send yo

our ne w life! yo elcome to y we So w o ve! n y l lo u a l l l m y sun

Kristina : ©2015 FullyRaw by Krisina. All Righs Reserved.

What you need to know about

being a w r vegan?

WHAT’S A RAW RAW VEGAN DIET?

T M EA N ES I T W HA T DO E F U L L Y RA W O B TO T

ec t e our per  yo t y ou t h y lt h g good ab ea t n he i l  h  e o e e  f f i s g n a e h haare t he lyRa w me o s h to Ful yR T t o to t N w A o W ho h o w to t o h n kn ha t I k h, enoug l t h, waa y t ha ea t t w he h e bes t he he y go Fulen t he he hers. T h h o t he i ke w h it h eels l ke ie w t e  l e ha t e n o e yle is t ha m o s s ie t yl haa t h oods l e o ell, ra w  ye d y describe w t % n 0 a 0 10 1 d l r a o o to wo w he ap t t t he  t op o  to n t o lyRa w or ad n t yR p m u ju j o to waa t t ly w ” ” he y simp y t he haappiness! ound h o rree! I  “II am  “

A raw oods die is made up o resh, whole, unrefined, living, planbased oods: ruis, vegeables, leay greens, nus, and seeds, which are consumed in heir naural sae, wihou cooking or seaming. People who adop his die are ofen reerred o as “raw ooders” or “raw vegans.”

WHAT ARE THE BENEFITS OF EATING FULLYRAW?

©2015 FullyRaw by Krisina. All Righs Reserved.

o Increased energy o Beter overall healh o Weigh Loss o Glowing Skin or he clearing o acne o Decrease o depression resuling in a Happier mood o Improved digesion o Consipaion Eliminaion o Opimal weigh easy o reach and mainain o Type 2 diabees reversal o Prevenion or cancer, hear disease, diabees, srokes, and more!

OU MAKE YO HO W DO Y FROM COOKED E G N A H C E H TH T ? W? O RA W TO T The bes way o begin is by increasing he amoun o raw ood you ea, while decreasing he amoun o cooked ood. Here are some ideas.

Breakas: Replace milk and cereals wih ruis like melon in summer or graperui or oranges in winer.

Lunch: Replace a sandwich and chips wih anoher ype o rui or a banana/berry smoohie

Dinner: Sar wih rui and ollow wih as much raw salad as you desire beore commiting o he cooked porion o dinner. Evenually, you can replace he evening cooked meal wih a large salad made up o los o HOW REALISTIC IS THIS...REALLY? leay greens and some non- swee ruis like omaoes. Living FullyRaw is jus as realisic as eaing cooked, processed oods. I’s all abou planning and convenience. Once you ge he hang o i, i becomes a par o your liesyle and you will achieve i naurally. Sop eeding yoursel excuses and sar making changes.

I’ve go even more quesions answered RIGHT HERE

YOU CAN DO THIS IF YOU REALLY WANT TO.

y!! t y i t yRa w commun ll yR u F e h th t o to t e m Welco ) : ) o ha ve you to t Y P P A H y l l l y We ’ ’rre rea

Congrats of you you! ! Hey, you guys, i’s Krisina! Looks like you’ve MADE IT! Yay o all o you or compleing he 21 Challenge! I’m sooo PROUD o you or succeeding o have 21 days wih 21 raw vegan meals, and or making he firs seps owards a FullyRaw liesyle! I’m sure you’re already eeling beter, ligher and HAPPIER! So le’s keep up he good mood and keep on going wih he healhy liesyle! I’ve creaed his ebook or you o have EVERYTHING in one place: all you need o know abou he FullyRaw liesyle, 21 raw vegan recipes and phoos, shopping liss, links o videos and more!

I send yo

our ne w life! yo elcome to y we So w o ve! n y l lo u a l l l m y sun

Kristina : ©2015 FullyRaw by Krisina. All Righs Reserved.


being a w r vegan?



ec t e our per  yo t y ou t h y lt h g good ab ea t n he i l  h  e o e e  f f i s g n a e h haare t he lyRa w me o s h to Ful yR T t o to t N w A o W ho h o w to t o h n kn ha t I k h, enoug l t h, waa y t ha ea t t w he h e bes t he he y go Fulen t he he hers. T h h o t he i ke w h it h eels l ke ie w t e  l e ha t e n o e yle is t ha m o s s ie t yl haa t h oods l e o ell, ra w  ye d y describe w t % n 0 a 0 10 1 d l r a o o to wo w he ap t t t he  t op o  to n t o lyRa w or ad n t yR p m u ju j o to waa t t ly w ” ” he y simp y t he haappiness! ound h o rree! I  “II am  “





OU MAKE YO HO W DO Y FROM COOKED E G N A H C E H TH T ? W? O RA W TO T The bes way o begin is by increasing he amoun o raw ood you ea, while decreasing he amoun o cooked ood. Here are some ideas.







being a w r vegan?



ec t e our per  yo t y abou t h y lt h ea t he  h eeling good re t he e if o  g f ns  a e e h m w a a ha h R s ly o to t Ful yR T o to t N w A o W ho h o to no w kn ha t I k h, enoug h t l t h, waa y t ha ea t t w he h e bes t he he y go Fulen t he he hers. T h h o t he i ke w h it h ls l ke e e ie w t e  l e ha t e n o e yle is t ha m t yl o s s e e  t i l a ha h s d w o e o b o  ell, ye descri 00 % ra w 10 a 1 orld and y o to wo w t t t e p he h a t d  t  a o r p o to lyRa w o yR ump on t o j ju to t t t n a wa w y y l p ” ” he y sim t he haappiness! ound h o rree! I  “II am  “

OU MAKE YO HO W DO Y FROM COOKED E G N A H HE C TH T ? W? O RA W TO T





o d w o H r t ?

The bes way o begin is by increasing he amoun o raw ood you ea, while decreasing he amoun o cooked ood. Here are some ideas.






Ok! I m in!

EXERCISE!

I canno recommend his enough. Exercising eels AMAZING, and i changes no only your physique, bu also makes you menally sronger! CLEAN OUT An hour each day! Do 100 THE JUNK! squas a day, walk, run, I you have “bad” oods swim...whaever you love laying around your home, you will ha keeps you be more emped o ea hem...so we moving! need o relocae hem. Pack up all o he packaged goods, processed oods, or undesirable oods in your kichen and go donae hem. FILL UP YOUR HOME wih raw ruis and CHANGE veggies.

a t I s

YOUR DIET.

Sar eaing FULLYRAW. Sar wih eaing 1 FullyRaw Meal a day. I have already done ALL o he work FOR YOU by creaing your 21-day meal plan o ollow! Follow he basic meals I have given you EVERYDAY or 21 days, and i you wan o mix up your meals, do i!

Aaaand you’re hooked! You really WANT o be happier, healhier and definiely wan o ry his rui’n’veggies new way o living. Bu remember: all good hings come o hose who… ake hings slowly! Changing your liesyle akes TIME and paience. And he righ ips rom he righ people :) ©2015 FullyRaw by Krisina. All Righs Reserved.

WATER WATER WATER. Lemon waer in he mornings! STAY HYDRATED! Nex bes hing o waer is JUICE or resh, young coconu waer. Keep hydraed.

VISION BOARD: pu ogeher a vision board o images, oods, passions, anyhing ha inspires you. Keep in mind his is abou you geting HEALTHY!

PLAN PLAN PLAN! Wha involves planning? Scheduling your eaing plan, ood prep, cleaning ou he ridge, packing yourhome wih GOOD oods, your workou schedule, and more! Plan o prepare or prepare o ail! Be prepared or success!

GET SUPPORT! YOU MUST le people know ha you are doing his and ha you ake i seriously. Don’ hide i. Share i!

LEARN TO LOVE YOUR BODY! Sand in ron o he mirror EVERY day and ell yoursel ha you are  he SHIT! No mater wha you look like or how all you are! This is abou HAVING CONFIDENCE! We don’ have o be ANY IMAGE oher han our own! LOVE YOUR BODY! Do his challenge wih me and eed i  he BEST oods, encouraging sel-alk, and more!

o d w o H r t ?

Ok! I m in!

EXERCISE!

I canno recommend his enough. Exercising eels AMAZING, and i changes no only your physique, bu also makes you menally sronger! CLEAN OUT An hour each day! Do 100 THE JUNK! squas a day, walk, run, I you have “bad” oods swim...whaever you love laying around your home, you will ha keeps you be more emped o ea hem...so we moving! need o relocae hem. Pack up all o he packaged goods, processed oods, or undesirable oods in your kichen and go donae hem. FILL UP YOUR HOME wih raw ruis and CHANGE veggies.

a t s I

YOUR DIET.

Sar eaing FULLYRAW. Sar wih eaing 1 FullyRaw Meal a day. I have already done ALL o he work FOR YOU by creaing your 21-day meal plan o ollow! Follow he basic meals I have given you EVERYDAY or 21 days, and i you wan o mix up your meals, do i!

Aaaand you’re hooked! You really WANT o be happier, healhier and definiely wan o ry his rui’n’veggies new way o living. Bu remember: all good hings come o hose who… ake hings slowly! Changing your liesyle akes TIME and paience. And he righ ips rom he righ people :)

WATER WATER WATER. Lemon waer in he mornings! STAY HYDRATED! Nex bes hing o waer is JUICE or resh, young coconu waer. Keep hydraed.

VISION BOARD: pu ogeher a vision board o images, oods, passions, anyhing ha inspires you. Keep in mind his is abou you geting HEALTHY!

PLAN PLAN PLAN! Wha involves planning? Scheduling your eaing plan, ood prep, cleaning ou he ridge, packing yourhome wih GOOD oods, your workou schedule, and more! Plan o prepare or prepare o ail! Be prepared or success!

GET SUPPORT! YOU MUST le people know ha you are doing his and ha you ake i seriously. Don’ hide i. Share i!

LEARN TO LOVE YOUR BODY! Sand in ron o he mirror EVERY day and ell yoursel ha you are  he SHIT! No mater wha you look like or how all you are! This is abou HAVING CONFIDENCE! We don’ have o be ANY IMAGE oher han our own! LOVE YOUR BODY! Do his challenge wih me and eed i  he BEST oods, encouraging sel-alk, and more!


I O G ’ S T E L G I

I N P P O S H

I S T I U R F FOR

I ! S E I G G E V & There’s nohing like he sigh o a ridge ull wih resh ruis & veggies! All hose goodies jus waiing or you o pick hem :) Here is wha you need or days 1 o 10.

7-10 bananas (remove peels beore reezing) 1-2 pins raspberries 1-2 pins srawberries 2-3 pineapples 1-2 botles raw coconu waer (or 2-3 resh young Thai coconus) 20-24 navel oranges 16-18 zucchinis 6 mangoes 1 bunch green onions 1 bunch resh rosemary 3 avocados 4 carros 3 cucumbers 1 pin blackberries 7-8 (red, yellow, or orange) bell peppers 1 red onion 1 box mixed leay greens 3-4 roma omaoes 2 bunches o cilanro 12 lemons or limes 10-14 apples (honeycrisp, pink lady or uji – or a mix) 1 bunch o celery 1 head romaine letuce 1 head kale 1 bunch collard greens 1 pin cherry omaoes (or 1-2 beeseak omaoes) 1 conainer o baby arugula 1 conainer alala sprous 1 bunch Ialian lea parsley 1/2 cup sesame seeds 1 bunch or box o spinach 1 bunch basil 1 bunch Swiss chard 1/2 cup pine nus 3-4 lbs daes 2 cups figs (dried or resh) Cinnamon Numeg Cumin 1 vanilla bean Rose waer (opional) 1 bunch garlic (opional) 1 spicy pepper (opional)

7-10 bananas (remove peels beore reezing) 1-2 pins raspberries 1-2 pins srawberries 2-3 pineapples 1-2 botles raw coconu waer (or 2-3 resh young Thai coconus) 20-24 navel oranges 16-18 zucchinis 6 mangoes 1 bunch green onions 1 bunch resh rosemary 3 avocados 4 carros 3 cucumbers 1 pin blackberries 7-8 (red, yellow, or orange) bell peppers 1 red onion 1 box mixed leay greens 3-4 roma omaoes 2 bunches o cilanro 12 lemons or limes 10-14 apples (honeycrisp, pink lady or uji – or a mix) 1 bunch o celery 1 head romaine letuce 1 head kale 1 bunch collard greens 1 pin cherry omaoes (or 1-2 beeseak omaoes) 1 conainer o baby arugula 1 conainer alala sprous 1 bunch Ialian lea parsley 1/2 cup sesame seeds 1 bunch or box o spinach 1 bunch basil 1 bunch Swiss chard 1/2 cup pine nus 3-4 lbs daes 2 cups figs (dried or resh) Cinnamon Numeg Cumin 1 vanilla bean Rose waer (opional) 1 bunch garlic (opional) 1 spicy pepper (opional)

I O G S ’ T L E G I

N I P P S H O

I S T I U R F FOR

I ! S E I G G E V & There’s nohing like he sigh o a ridge ull wih resh ruis & veggies! All hose goodies jus waiing or you o pick hem :) Here is wha you need or days 1 o 10.

Welcome to

day 1

KRISTINA’S TIP OF THE DAY

RASPBERR Y M A E R D A L L I N VA NICE CREAM Because i’s DAY 1, we mus celebrae! There is no beter way o celebrae han wih some ice cream, so oday, your firs meal o our challenge is he Raspberry Vanilla Dream Nice Cream!

Eating FullyRaw foods isn’t a diet, it’s a LIFESTYLE. Correct bad habits for good and you’ll feel better for LIFE!

Yum! Directions: Ingredients:

VI D EO O F Krisina welcomes you o FullyRaw T H E DA Y wih grea advice on how o sar. CLICK HERE TO WATCH!


Click o SEE Krisina prepare his recipe

7-9 rozen bananas 2 cups raspberries 1 cup srawberries (opional) Dash o cinnamon Pinch/ piece o vanilla bean

• Freeze your bananas overnight, peeled and placed in a Ziploc bag. • When ready to make the ice cream, cut hem ino inch-sized pieces and blend hem in a high speed blender like a Viamix wih your cinnamon and vanilla bean. • Pour your banana ice cream into the bowl. Rinse your conainer. • Blend your strawberries and raspberries and hen pour hem ino he side o your bowl where you have your banana ice cream. Using a spaula, creae a swirl o color wih he red and whie. • Plate your ice cream and top with more berries! Savor and enjoy his dreamy deliciousness!

Welcome to

day 1

RASPBERR Y AM VANILLA DRE NICE CREAM Because i’s DAY 1, we mus celebrae! There is no beter way o celebrae han wih some ice cream, so oday, your firs meal o our challenge is he Raspberry Vanilla Dream Nice Cream!


Eating FullyRaw foods isn’t a diet, it’s a LIFESTYLE. Correct bad habits for good and you’ll feel better for LIFE!

Yum! Directions: Ingredients:

VI D EO O F Krisina welcomes you o FullyRaw T H E DA Y wih grea advice on how o sar. CLICK HERE TO WATCH!


7-9 rozen bananas 2 cups raspberries 1 cup srawberries (opional) Dash o cinnamon Pinch/ piece o vanilla bean


day 2

• Freeze your bananas overnight, peeled and placed in a Ziploc bag. • When ready to make the ice cream, cut hem ino inch-sized pieces and blend hem in a high speed blender like a Viamix wih your cinnamon and vanilla bean. • Pour your banana ice cream into the bowl. Rinse your conainer. • Blend your strawberries and raspberries and hen pour hem ino he side o your bowl where you have your banana ice cream. Using a spaula, creae a swirl o color wih he red and whie. • Plate your ice cream and top with more berries! Savor and enjoy his dreamy deliciousness!

S WEE T IE H T O O M S K PIN DAY 2 o he 21-FullyRaw Challenge calls or a simply Swee Pink Smoohie!

Smoohies are a grea meal replacemen and SUPER easy o make in he mornings or or lunch. I like o make my smoohies righ beore I drink KRISTINA’S hem o help keep TIP OF hem resh and THE DAY flavorul. This one is anasic o help give you a boos, wheher you are saring he day or needing uel afer a workou. I’s swee, i’s pink, and i’s TOTALLY DE-LISH!

d n a s e c u i j pl r u g u o y t s u C h ew s, d o n t’ j em h t e i k h s m o ot d ow n. D r ni em w ti h t h x t h em n i m d b e o re a f y l w o s l r s la i va o u l l o w ni g . y s wa

Can you REALLY VI D EO O Fea ONLY raw vegan? Y A T H E D See or yoursel! Here’s wha Krisina eas in a day. CLICK HERE TO WATCH!


Ingredients: Hal o one pineapple 1 cup o srawberries 2 cups o young coconu waer 1 cup o reshly squeezed orange juice or 2 small navel oranges 1 sp. o rose waer (opional)


Directions:

• Blend all ingredients into your blender. • Pour into a glass of your choice. • Enjoy!

day 2

S WEE T HIE PINK SMOO T DAY 2 o he 21-FullyRaw Challenge calls or a simply Swee Pink Smoohie!

Smoohies are a grea meal replacemen and SUPER easy o make in he mornings or or lunch. I like o make my smoohies righ beore I drink KRISTINA’S hem o help keep TIP OF hem resh and THE DAY flavorul. This one is anasic o help give you a boos, wheher you are saring he day or needing uel afer a workou. I’s swee, i’s pink, and i’s TOTALLY DE-LISH!

d n a s e u ci j pl r u g u o y t s u C h ew s, d o n t’ j em h t e i k h s m o ot d ow n. D r ni em w ti h t h x t h em n i m d b e o re a f y l w s ol r s la i va o u l l o w ni g . y s wa

Ingredients: Hal o one pineapple 1 cup o srawberries 2 cups o young coconu waer 1 cup o reshly squeezed orange juice or 2 small navel oranges 1 sp. o rose waer (opional)

Can you REALLY

VI D EO O Fea ONLY raw vegan? T H E DA Y See or yoursel! Here’s wha Krisina eas in a day. CLICK HERE TO WATCH!


Directions:

• Blend all ingredients into your blender. • Pour into a glass of your choice. • Enjoy!



day 3 A W THE FULL YR E L D O O N O G MAN LAD A S O D A C O A V

Before asking if raw food has enough protein, ask if junk food has enough NUTRIENTS!

DAY 3 calls or The FullyRaw Vegan Mango Avocado Noodle Salad! One o my all-ime avories, you could ea his every nigh i you really waned o… I kinda do! This is a delicious, swee, simple, and sassy recipe ha you will love and can easily share!

Ingredients: 5-7 zucchinis 4-5 mangoes 3-4 green onion ops 1 Tbs. resh rosemary 1/3 an avocado

Directions: Wha abou

VI D EO O F juices and smoohies: which is beter? T H E DA Y See Krisina weigh he pros and cons. CLICK HERE TO WATCH! ©2015 FullyRaw by Krisina. All Righs Reserved.


• Spiralize your zucchinis and place hem in a bowl. • Then, blend the rest of the ingrediens and pour he mango dressing over your noodles. • Mix in together and top with some green onions or chives. Enjoy his amazing dish!


day 3 A W R Y L L U F E H T E L D O O N O G MAN LAD A S O D A C O A V

Before asking if raw food has enough protein, ask if junk food has enough NUTRIENTS!

DAY 3 calls or The FullyRaw Vegan Mango Avocado Noodle Salad! One o my all-ime avories, you could ea his every nigh i you really waned o… I kinda do! This is a delicious, swee, simple, and sassy recipe ha you will love and can easily share!

Ingredients: 5-7 zucchinis 4-5 mangoes 3-4 green onion ops 1 Tbs. resh rosemary 1/3 an avocado

Directions: Wha abou

VI D EO O F juices and smoohies: which is beter? T H E DA Y See Krisina weigh he pros and cons. CLICK HERE TO WATCH!


• Spiralize your zucchinis and place hem in a bowl. • Then, blend the rest of the ingrediens and pour he mango dressing over your noodles. • Mix in together and top with some green onions or chives. Enjoy his amazing dish!


Ingredients:

day 4

A W THE FULL YR AD L A S W O B IN RA OLE M A C A U G H WI T


Get yourself some good, sharp knives. They’ll help save time, energy and product!

FOR THE FULLYRAW LOW�FAT GUAC� 1-2 Cups Chopped Zucchini An avocado…or 2 1/4 Cup Chopped Red Bell Pepper 1/4 Cup Diced Red Onion Opional: 3-4 Roma Tomaoes 1 Cup Chopped Cilanro Juice o 1 Lemon (or Lime Juice)

Directions:

• For the salad, chop all ingrediens and place hem in he salad as shown in he video. • For the GUAC, you can simply chop all ingrediens and hen mash your avocado in wih a ork, or you can use a ood processor and process hem unil i reaches he consisency you desire. Ea your salad wih your GUAC and enjoy!

DAY 4 o our FullyRaw 21-Challenge is rainbow delicious! I hope ha you are hungry, because his salad is ruly filling, creamy, rich, and saisying! I’s un and colorul. Have un wih his one. Never limi he amoun o greens ha you wan. I you wan more, go or more. Greens are essenial o our healh and hey carry all o he minerals ha our bodies need o uncion. You can have your GUAC and ea i oo!

Ok, and wha

VI D EO O F abou all kinds o T H E DA Y cravings? Well, here’s a smoohie or ha :) Learn how o make i! CLICK HERE TO WATCH!


FOR THE RAINBOW SALAD� Carros Mango Cucumber Raspberries Blackberries Red, Yellow, and Orange Bell Peppers Tiny bi o Red Onion Leay Greens or he Salad!


Ingredients:

day 4

A W R Y L L U F E H T D A L A S W O B RAIN LE O M A C A U G WI TH


Get yourself some good, sharp knives. They’ll help save time, energy and product!

FOR THE RAINBOW SALAD� Carros Mango Cucumber Raspberries Blackberries Red, Yellow, and Orange Bell Peppers Tiny bi o Red Onion Leay Greens or he Salad!

FOR THE FULLYRAW LOW�FAT GUAC� 1-2 Cups Chopped Zucchini An avocado…or 2 1/4 Cup Chopped Red Bell Pepper 1/4 Cup Diced Red Onion Opional: 3-4 Roma Tomaoes 1 Cup Chopped Cilanro Juice o 1 Lemon (or Lime Juice)

Directions:

• For the salad, chop all ingrediens and place hem in he salad as shown in he video. • For the GUAC, you can simply chop all ingrediens and hen mash your avocado in wih a ork, or you can use a ood processor and process hem unil i reaches he consisency you desire. Ea your salad wih your GUAC and enjoy!

DAY 4 o our FullyRaw 21-Challenge is rainbow delicious! I hope ha you are hungry, because his salad is ruly filling, creamy, rich, and saisying! I’s un and colorul. Have un wih his one. Never limi he amoun o greens ha you wan. I you wan more, go or more. Greens are essenial o our healh and hey carry all o he minerals ha our bodies need o uncion. You can have your GUAC and ea i oo!

Ok, and wha

VI D EO O F abou all kinds o T H E DA Y cravings? Well, here’s a smoohie or ha :) Learn how o make i! CLICK HERE TO WATCH!



day 5

A W THE FULL YR SOULSHINE JUICE

DAY 5’s meal o he day calls or my ALL-TIME FAVORITE JUICE (oher han my FullyRaw Waermelon Juice Secre!) This juice will give you he FullyRaw glow! For me, 64 oz. o his juice is a meal replacemen. I’s FANTASTIC o drink in he morning.

Spritz your greens with water and store them in the fridge, in a closed plastic bag. This will keep KRISTINA’S TIP OF THE DAY them crisp and fresh for an extra week or two :) ©2015 FullyRaw by Krisina. All Righs Reserved.

I you wan o make his one he nigh beore and drink i in he morning, ha is ok oo. Ge ready or clear skin, shiny hair, and fla bellies! Who’s excied or heir Soul o Shine?! Grab your juicer and your srainer, and ge sared!

Ingredients:

5-7 Honeycrisp or Pink Lady Apples Juice o 2-3 Lemons or Limes 5-6 Salks o Celery 1 Cucumber Hal Head o Romaine 1 Head o Kal

Break he myh

VI D EO O F ha raw veganism is expensive :) T H E DA Y Learn how o ea FullyRaw on a budge! CLICK HERE TO WATCH!


Directions: • Place all ingredients through a juicer, strain it, and pour i ino he glass o your choice. • Begin to watch your Soul Shine! Enjoy and give hugs :)

day 5

A W R Y L L U F E H T SOULSHINE JUICE

DAY 5’s meal o he day calls or my ALL-TIME FAVORITE JUICE (oher han my FullyRaw Waermelon Juice Secre!) This juice will give you he FullyRaw glow! For me, 64 oz. o his juice is a meal replacemen. I’s FANTASTIC o drink in he morning.

Spritz your greens with water and store them in the fridge, in a closed plastic bag. This will keep KRISTINA’S TIP OF THE DAY them crisp and fresh for an extra week or two :)

I you wan o make his one he nigh beore and drink i in he morning, ha is ok oo. Ge ready or clear skin, shiny hair, and fla bellies! Who’s excied or heir Soul o Shine?! Grab your juicer and your srainer, and ge sared!

Ingredients:

5-7 Honeycrisp or Pink Lady Apples Juice o 2-3 Lemons or Limes 5-6 Salks o Celery 1 Cucumber Hal Head o Romaine 1 Head o Kal

Break he myh

VI D EO O F ha raw veganism is expensive :) T H E DA Y

Directions:


Learn how o ea FullyRaw on a budge! CLICK HERE TO WATCH!

• Place all ingredients through a juicer, strain it, and pour i ino he glass o your choice. • Begin to watch your Soul Shine! Enjoy and give hugs :)


JUICES

S E I H T O S M O

vs.

I E S MOO T H

J UIC E Ligh drink, wih no pulp and no fiber WHAT

IS IT?

Made wih a juicer I use he Omega Juicer

Full drink, wih he enire rui or vegeable pulverized ino i

WHAT IS IT Made wih a blender MADE WITH? I LOVE he Viamix

- Nuriionally concenraed ood Less concenraed han a juice, however, i’s - Feeds your body on a cellular level more o a complee meal and a complee ood more direcly han any oher orm o NUTRITION eaing - Speeds up digesion - Nuriens are absorbed as

They’re boh delicious and easy o make, bu wha’s he difference beween hem? In case you missed my video rom day 3, here are he op hings o remember abou juices and smoohies. You can sill WATCH THE VIDEO HERE.


- The fiber in a smoohie slows down is movemen hrough he digesive rac so he DIGESTION nurien absorpion happens gradually - I’s easier o diges han he rui or vegeable as a whole

- Gives you a rush o energy because your body is absorbing he nuriens ENERGY much more quickly & SUGAR - Undilued rui juices can spike your blood sugar You CANNOT live on juices alone

- Creaes a seady flow o energy over several hours - The slow release o nuriens ino your blood discourages blood sugar spikes - Keeps you uller longer

CAN YOU You CAN live on smoohies alone LIVE ON IT?

Someimes pricier because i akes more produce o make a serving

Someimes more cos efficien because

COST you are using he whole rui or vegeable, nohing is wased

Everyhing excep low moisure ruis and veggies like bananas, daes, bees, letuce, celery

ONE IMPORTANT THING TO REMEMBER: Be sure o chew your juices and smoohies. Don’ jus gulp hem down. Tase hem, drink hem slowly, and mix hem wih your saliva. Carbohydrae digesion sars in he mouh, and you wan o be sure ha you are absorbing all o he nuriens ha you can!

WHAT FRUITS/ Any rui or vegeable, however VEGGIES CAN ougher veggies may leave your YOU USE? smoohie a litle grity

- Beter when you’re no as hungry and wan a concenraed source o nuriion - Grea in he morning because i’s ligher and diges more quickly and easily. I wakes up your sysem, give you uel afer a good nigh’s sleep, and hydraes you afer “asing” hroughou he nigh.

- Anyime you wan somehing o keep you ull. WHEN - Good or breakas, bu beter or lunch or dinner because i is a nearly TO efforless way o ge a complee EAT meal. IT? - Drinking smoohies regularly helps you easily mainain a FullyRaw die.

JUICES

S E I H T O S M O

I E S MOO T H

J UIC E

vs.

Ligh drink, wih no pulp and no fiber WHAT

IS IT?

Made wih a juicer I use he Omega Juicer

Full drink, wih he enire rui or vegeable pulverized ino i

WHAT IS IT Made wih a blender MADE WITH? I LOVE he Viamix

- Nuriionally concenraed ood Less concenraed han a juice, however, i’s - Feeds your body on a cellular level more o a complee meal and a complee ood more direcly han any oher orm o NUTRITION eaing - Speeds up digesion - Nuriens are absorbed as

- The fiber in a smoohie slows down is movemen hrough he digesive rac so he DIGESTION nurien absorpion happens gradually - I’s easier o diges han he rui or vegeable as a whole

- Gives you a rush o energy because your body is absorbing he nuriens ENERGY much more quickly & SUGAR - Undilued rui juices can spike your blood sugar

They’re boh delicious and easy o make, bu wha’s he difference beween hem? In case you missed my video rom day 3, here are he op hings o remember abou juices and smoohies. You can sill WATCH THE VIDEO HERE.

You CANNOT live on juices alone

- Creaes a seady flow o energy over several hours - The slow release o nuriens ino your blood discourages blood sugar spikes - Keeps you uller longer

CAN YOU You CAN live on smoohies alone LIVE ON IT?

Someimes pricier because i akes more produce o make a serving

Someimes more cos efficien because

COST you are using he whole rui or vegeable, nohing is wased

Everyhing excep low moisure ruis and veggies like bananas, daes, bees, letuce, celery

ONE IMPORTANT THING TO REMEMBER: Be sure o chew your juices and smoohies. Don’ jus gulp hem down. Tase hem, drink hem slowly, and mix hem wih your saliva. Carbohydrae digesion sars in he mouh, and you wan o be sure ha you are absorbing all o he nuriens ha you can!

WHAT FRUITS/ Any rui or vegeable, however VEGGIES CAN ougher veggies may leave your YOU USE? smoohie a litle grity

- Beter when you’re no as hungry and wan a concenraed source o nuriion - Grea in he morning because i’s ligher and diges more quickly and easily. I wakes up your sysem, give you uel afer a good nigh’s sleep, and hydraes you afer “asing” hroughou he nigh.

- Anyime you wan somehing o keep you ull. WHEN - Good or breakas, bu beter or lunch or dinner because i is a nearly TO efforless way o ge a complee EAT meal. IT? - Drinking smoohies regularly helps you easily mainain a FullyRaw die.


Ingredients:

day 6

A W THE FULL YR BURRI TO

DAY 6 brings a litle culure o your plae! Your 1 FullyRaw meal a day oday will be he FullyRaw Burrios! Are you ready or some raw TexMex?!? Hope you’re hungry because his one is filling and saisying o every ase-bud on your palae!

BIGGEST LIE EVER: “I’ll start dieting tomorrow” ... So why not start today?! I ypically ea around 4-5 o hese or ONE meal. I you are going o make hese or your one-meal-a-day challenge, his may be he bes opion or a dinner meal. I’s SO un o make and grea o make wih loved ones because i’s SO delicious and flavorul ha even i hey aren’ vegearian, vegan, or oodies, hey will mos likely enjoy i as well! These wraps are awesome… I really can’ say ha enough!



FOR THE BURRITO� Large Collards Leaves 1-3 Colorul Bell Peppers Hal o One Zucchini One Cucumber 1-2 Shredded Carros Juice o 3 Lemons Tomaoes (Beeseal or Cherry) Small Bunch o Cilanro Green Onions Few Leaves o Arugula Alala Sprous Tsp o Cumin Less han a Quarer Cup o Sesame Seeds Quarer o an Avocado Opional: Red Onion, Spicy Peppers, and Celery Bis FOR THE AWESOMESAUCE� Hal a Zuccini (more i desired) Less han he quarer cup o Sesame Seeds Juice o 3 Lemons Few Sprigs o Green Onion 1 Bell Pepper (preerably red) Opional: Spicy Pepper

Directions: • Take your collard leaf and destem the backend (not ully), bu jus enough o ake away he very hick par o he sem as shown in he YouTube video above. Lay ou your lea. • Blend the ingredients for the saucy spread! Spread on he AWESOMESAUCE wih he ingrediens lised above. • Spread the Awesomesauce on the back of the leaf. • Chop, slice, and dice all other ingredients and layer hem on op o he sauce on he lea. • Top with a slice of avocado, sprouts, or more sauce! • Fold in the sides and wrap around the ends. • Flip over the burrito “baby” and cut it in half with a knie! Allow all he beauiul colors inside o be shown o you…. Take a BIG BITE and savor!

In Krisina’s house, VI D EO O F even he ridge is Y A T H E D FullyRaw! Take a peek in her weekly sash o ruis and veggies: CLICK HERE TO WATCH!


Ingredients:

day 6

FOR THE BURRITO� Large Collards Leaves 1-3 Colorul Bell Peppers Hal o One Zucchini One Cucumber 1-2 Shredded Carros Juice o 3 Lemons Tomaoes (Beeseal or Cherry) Small Bunch o Cilanro Green Onions Few Leaves o Arugula Alala Sprous Tsp o Cumin Less han a Quarer Cup o Sesame Seeds Quarer o an Avocado Opional: Red Onion, Spicy Peppers, and Celery Bis

A W R Y L L U F E H T BURRI TO

DAY 6 brings a litle culure o your plae! Your 1 FullyRaw meal a day oday will be he FullyRaw Burrios! Are you ready or some raw TexMex?!? Hope you’re hungry because his one is filling and saisying o every ase-bud on your palae!

FOR THE AWESOMESAUCE� Hal a Zuccini (more i desired) Less han he quarer cup o Sesame Seeds Juice o 3 Lemons Few Sprigs o Green Onion 1 Bell Pepper (preerably red) Opional: Spicy Pepper

BIGGEST LIE EVER: “I’ll start dieting tomorrow” ... So why not start today?! I ypically ea around 4-5 o hese or ONE meal. I you are going o make hese or your one-meal-a-day challenge, his may be he bes opion or a dinner meal. I’s SO un o make and grea o make wih loved ones because i’s SO delicious and flavorul ha even i hey aren’ vegearian, vegan, or oodies, hey will mos likely enjoy i as well! These wraps are awesome… I really can’ say ha enough!

Directions: • Take your collard leaf and destem the backend (not ully), bu jus enough o ake away he very hick par o he sem as shown in he YouTube video above. Lay ou your lea. • Blend the ingredients for the saucy spread! Spread on he AWESOMESAUCE wih he ingrediens lised above. • Spread the Awesomesauce on the back of the leaf. • Chop, slice, and dice all other ingredients and layer hem on op o he sauce on he lea. • Top with a slice of avocado, sprouts, or more sauce! • Fold in the sides and wrap around the ends. • Flip over the burrito “baby” and cut it in half with a knie! Allow all he beauiul colors inside o be shown o you…. Take a BIG BITE and savor!


In Krisina’s house, VI D EO O F even he ridge is Y T H E DA FullyRaw! Take a peek in her weekly sash o ruis and veggies: CLICK HERE TO WATCH!



day 7

A W R Y L L U F E H T NACH I P S E G N A R O IE H T O O M S L I BAS

Make your smoothies right before eating them. In about an hour, oxidation occurs and changes color, taste and nutrient value. KRISTINA’S TIP OF THE DAY


DAY 7 is lucky! I say lucky because I am abou o inroduce you o one o your NEW avorie combinaions! The FullyRaw Orange Spinach Basil Smoohie isn’ jus delicious, bu i has a myriad o healh benefis ha will make you eel GOOD. Bes had or breakas or lunch, his smoohie is filled wih simple carbohydraes o give you uel hroughou he day, minerals or balance, and even herbalicious reshness o breah! This smoohie is made wih only 3 ingrediens. A smoohie canno ge more simply succulen! I promise his one will make you wan o morph ino a differen ase-bud dimension! I presen The AMAZING Orange Spinach Basil Smoohie!

Ingredients:

1 Pin o Fresh Squeezed Orange Juice 1 Cup Fresh Spinach Hal o One Cup o Fresh Basil or Cilanro

Raw vegan

or no, wha comes VI D EO O F ou o your body is Y A T H E D

equally imporan as wha goes in. LET’S TALK ABOUT WHAT’S THE SCOOP ON POOP!

Directions: Click o SEE Krisina prepare his recipe

•Blend all ingredients in your blender as shown in he video Pour and enjoy!

day 7

A W R Y L L U F E H T ACH N I P S E G N A OR THIE O O M S L I S A B

Make your smoothies right before eating them. In about an hour, oxidation occurs and changes color, taste and nutrient value. KRISTINA’S TIP OF

DAY 7 is lucky! I say lucky because I am abou o inroduce you o one o your NEW avorie combinaions! The FullyRaw Orange Spinach Basil Smoohie isn’ jus delicious, bu i has a myriad o healh benefis ha will make you eel GOOD. Bes had or breakas or lunch, his smoohie is filled wih simple carbohydraes o give you uel hroughou he day, minerals or balance, and even herbalicious reshness o breah! This smoohie is made wih only 3 ingrediens. A smoohie canno ge more simply succulen! I promise his one will make you wan o morph ino a differen ase-bud dimension! I presen The AMAZING Orange Spinach Basil Smoohie!

Ingredients:

1 Pin o Fresh Squeezed Orange Juice 1 Cup Fresh Spinach Hal o One Cup o Fresh Basil or Cilanro

Raw vegan

or no, wha comes VI D EO O F ou o your body is T H E DA Y

THE DAY

Directions:

equally imporan as wha goes in. LET’S TALK ABOUT WHAT’S THE SCOOP ON POOP!



•Blend all ingredients in your blender as shown in he video Pour and enjoy!

day 8

A W THE FULL YR SUNBURS T JUICE


Ultimately, it’s about what makes you happy. When you are truly happy, you will begin to discover true health. ©2015 FullyRaw by Krisina. All Righs Reserved.

DAY 8 o he FullyRaw 21-Challenge is he FullyRaw Sunburs Juice! Do you wan o ase a juice ha will make you BURST wih energy, goodness, and lie?! My Special Sunburs Juice will bring Sunshine ino your day! To make his juice a meal, I drink anywhere rom 32 oz. o 64 oz. o his juice. This juice is beneficial because i is high in Bromelain, Viamin C, Viamin K, Viamin A, and … wai or i… *sparkle!* I is known o help wih inflammaion, arhriis, acne, digesion, and migraines. I is power-house packed wih simple carbohydraes o keep you energized hroughou he day, and i even gives you ha special raw glow ha you seek! I you have blood sugar issues or are concerned abou he sugar, simply juice i wih 3-4 leaves o kale and a head o spinach. Exra recipe

oday! VI D EO O F T H E DA Y CLICK TO WATCH

Krisina prepare he delicious FullyRaw Noodles wih Avocado Basil Peso!


Ingredients:

Directions:

1-2 Large Pineapples, Sliced 5-7 Pink Lady or Fuji Apples Juice o 7 Oranges Juice o 1 Lemon 3-4 Leaves o Kale

• Run all ingredients through your juicer, srain, and enjoy!

day 8

A W THE FULL YR SUNBURS T JUICE


Ultimately, it’s about what makes you happy. When you are truly happy, you will begin to discover true health.

DAY 8 o he FullyRaw 21-Challenge is he FullyRaw Sunburs Juice! Do you wan o ase a juice ha will make you BURST wih energy, goodness, and lie?! My Special Sunburs Juice will bring Sunshine ino your day! To make his juice a meal, I drink anywhere rom 32 oz. o 64 oz. o his juice. This juice is beneficial because i is high in Bromelain, Viamin C, Viamin K, Viamin A, and … wai or i… *sparkle!* I is known o help wih inflammaion, arhriis, acne, digesion, and migraines. I is power-house packed wih simple carbohydraes o keep you energized hroughou he day, and i even gives you ha special raw glow ha you seek! I you have blood sugar issues or are concerned abou he sugar, simply juice i wih 3-4 leaves o kale and a head o spinach. Exra recipe

oday! VI D EO O F T H E DA Y CLICK TO WATCH

Krisina prepare he delicious FullyRaw Noodles wih Avocado Basil Peso!



Ingredients:

Directions:

1-2 Large Pineapples, Sliced 5-7 Pink Lady or Fuji Apples Juice o 7 Oranges Juice o 1 Lemon 3-4 Leaves o Kale

• Run all ingredients through your juicer, srain, and enjoy!

day 9 Detox may feel awful... But hang in there, you’ll feel AMAZING once you get all gunk out of your system. KRISTINA’S TIP OF THE DAY


FULL YRA W LASAGNA Ingredients:

DAY 9 o our challenge is FullyRaw Lasagna! Sal-ree, vegan, and oil-ree! So rich in flavor you’ll all in love! Share a slice wih your amily and riends! MAMMA MIA!

FOR YOUR ZUCCHINI PASTA� Mandolin sliced 5-7 zucchinis

FOR THE ZESTY SPREAD FILLING� 3 cups o arugula 1-2 cups o Ialian lea parsley 1 bunch cilanro 1-2 diced green onion 1 small bunch spinach 3-4 de-semmed Swiss Chard leaves FOR THE FULLYRAW MARINARA� 4 cups o cherry omaoes Remaining sems o Swiss Chard Oregano Basil Thyme Dill FOR PINE NUT CREAM� 1-2 zucchinis Hal cup o raw pine nus 1 small clove o garlic

By day 9 you’re probably F VI D EO O beginning o experience Y A T H E D DETOX. Learn all you need o know abou i: wha, why, how, and how long? CLICK HERE TO WATCH!

Directions: Click o SEE Krisina prepare his recipe

• For the zesty spread lling, process all ingrediens in a ood processor unil i becomes as shown in he video • For the marinara, blend all ingrediens unil smooh like marinara • For the pine nut cream, blend ingrediens and make cream • Assemble all as shown in the video Share wih amily and riends and enjoy!

day 9

FULL YRA W LASAGNA

Detox may feel awful... But hang in there, you’ll feel AMAZING once you get all gunk out of your system.

Ingredients:

DAY 9 o our challenge is FullyRaw Lasagna! Sal-ree, vegan, and oil-ree! So rich in flavor you’ll all in love! Share a slice wih your amily and riends! MAMMA MIA!

FOR YOUR ZUCCHINI PASTA� Mandolin sliced 5-7 zucchinis

FOR THE ZESTY SPREAD FILLING� 3 cups o arugula 1-2 cups o Ialian lea parsley 1 bunch cilanro 1-2 diced green onion 1 small bunch spinach 3-4 de-semmed Swiss Chard leaves FOR THE FULLYRAW MARINARA� 4 cups o cherry omaoes Remaining sems o Swiss Chard Oregano Basil Thyme Dill FOR PINE NUT CREAM� 1-2 zucchinis Hal cup o raw pine nus 1 small clove o garlic


Directions:

By day 9 you’re probably F O O E D VI beginning o experience T H E DA Y DETOX. Learn all you need o know abou i: wha, why, how, and how long? CLICK HERE TO WATCH!



• For the zesty spread lling, process all ingrediens in a ood processor unil i becomes as shown in he video • For the marinara, blend all ingrediens unil smooh like marinara • For the pine nut cream, blend ingrediens and make cream • Assemble all as shown in the video Share wih amily and riends and enjoy!

day 10

FULL YRA W APPLE PIE


DAY 10 is he FullyRaw Apple Pie! Now, I know I call his a pie, bu i’s LOW-FAT and high in carbohydrae, so a ew large slices can acually be eaen as a meal replacemen!

Eat only what your grandparents would call REAL FOOD. If it’s a plant, eat it! If it’s made in a plant...don’t.

I you have a swee ooh, his one will oally hi he spo! The main ingrediens are apples and daes… ge ready or a slice! Yummy yummy yummy I go pie in my ummy! I hope ha you enjoy my special wis on his classic pie! I’s raw, vegan, and simply delicious!

Exra recipe

VI D EO O F oday: hydraion and T H E DA Y vacaion in a botle! CLICK TO WATCH Krisina prepare he delicious Brazilian Limeade! ©2015 FullyRaw by Krisina. All Righs Reserved.


Ingredients:

FOR YOUR ZUCCHINI PASTA� Approximaely 10 apples o your choice (Fuji or Honeycrisp) 3-4 pounds o pited daes Raw dried figs (resh figs work as well) Cinnamon Numeg

Directions:

FOR THE CRUST� • In a food processor, combine the dried gs and approx. 2 lbs of daes unil i reaches a cookie dough consisency. • Press this crust into the boom of your pie pan dish. FOR THE APPLE PIE FILLING� • Blend 3 apples with approx 1 lb of dates, cinnamon, nutmeg, and a small bi o waer unil i reaches a hick, smooh, pie filling consisency. FOR THE LAYERS� • Thinly slice your apples with a knife or with a mandolin and start layering your apple slices wih your pie filling as shown in he video. • I alternate between an apple layer with an apple pie lling spread layer. • Layer up to the top, remove the hold, and slice yourself a lile piece o heaven! Enjoy immensely and share wih amily and riends!

day 10

FULL YRA W APPLE PIE


DAY 10 is he FullyRaw Apple Pie! Now, I know I call his a pie, bu i’s LOW-FAT and high in carbohydrae, so a ew large slices can acually be eaen as a meal replacemen!

Eat only what your grandparents would call REAL FOOD. If it’s a plant, eat it! If it’s made in a plant...don’t.

I you have a swee ooh, his one will oally hi he spo! The main ingrediens are apples and daes… ge ready or a slice! Yummy yummy yummy I go pie in my ummy! I hope ha you enjoy my special wis on his classic pie! I’s raw, vegan, and simply delicious!

Exra recipe

VI D EO O F oday: hydraion and T H E DA Y vacaion in a botle! CLICK TO WATCH Krisina prepare he delicious Brazilian Limeade! ©2015 FullyRaw by Krisina. All Righs Reserved.


Ingredients:

FOR YOUR ZUCCHINI PASTA� Approximaely 10 apples o your choice (Fuji or Honeycrisp) 3-4 pounds o pited daes Raw dried figs (resh figs work as well) Cinnamon Numeg

Directions:

FOR THE CRUST� • In a food processor, combine the dried gs and approx. 2 lbs of daes unil i reaches a cookie dough consisency. • Press this crust into the boom of your pie pan dish. FOR THE APPLE PIE FILLING� • Blend 3 apples with approx 1 lb of dates, cinnamon, nutmeg, and a small bi o waer unil i reaches a hick, smooh, pie filling consisency. FOR THE LAYERS� • Thinly slice your apples with a knife or with a mandolin and start layering your apple slices wih your pie filling as shown in he video. • I alternate between an apple layer with an apple pie lling spread layer. • Layer up to the top, remove the hold, and slice yourself a lile piece o heaven! Enjoy immensely and share wih amily and riends!

FRUITS & VEGGIES

HERBS & SPICES

OPTIONAL

• 14 ripe, spoy bananas • 2-3 cups dried mulberries • 9-10 large zucchinis • 1 bunch kale • 1 head romaine leuce • 2 bunches or box of spinach • 1 pint raspberries • 2-3 pints blueberries • 2-3 pints strawberries • 2 thumbs fresh ginger • 1 bunch parsley • 3-4 navel oranges • 6-7 pink lady or Fuji apples • 4-5 pints cherry Tomatoes or grape omaoes (or Roma) • 1 small thumb of turmeric • 2 bunches cilantro • 8-10 carrots • 12-17 tomatoes (beeseak) • 4 cups mushrooms of your choice • 3-4 cups sundried tomatoes (no sal, no oil) • 8-10 bell peppers (red, orange, or yellow – or a mix o he hree) • 1 bunch celery • 1 bunch leeks • 5-6 bunches green onion or scallions • 1 green cabbage • 1-2 red cabbages • 2 pineapples • 3-4 mangoes • 2 cups sesame seeds (unhulled) • 4 cups raw almonds • 5-6 young Thai coconuts • 20-24 Medjool dates • Raw almond buer • 1/2 lb fresh gs (or dried) • 1/2 cup raisins • 1 small bunch broccoli • 1 package baby carrots (opional – you can use normal carros, oo) • 2 cucumbers • 1-2 kiwis • 1 lb grapes • 32 oz. FRESH orange juice • 5-7 small blood oranges (i available, oherwise any orange) • 1/2 cup hemp seeds • 1 beet • 1 cup raw corn (abou 2 ears o corn) • 1 avocado • 1 red onion • 1/4 cup carob powder • 1 container bean sprouts • 2 limes • A few tamarinds • 1/2 cup pistachios • 1/2 cup fresh apple juice (or juice 2-3 apples yoursel)

• Fresh sage • Fresh basil • Fresh mint • Fresh rosemary • Fresh thyme • 1 vanilla bean (or extract) • cinnamon • nutmeg • paprika • sage • cumin • thyme • chili powder

• 1 jalapeno (optional) • 1/4 cup cacao nibs or powder (less a in he powder – opional) • A few garlic cloves (optional) • Rose water (optional) • A few cashews (optional) • Cayenne Pepper (optional)

I E M I T S ’ T I E R O M E M ! O G S N F O R H O P P I S

os t ’re a lm u o Y ! hoo W hoo t hro ug h t he e to y w ha l f a e ! And i t ’s t im fres h g le l a c h n r fr idg e w i t h yo u u o y ha t l l fi re re is w 1. e H ! s g ood ie r da ys 1 1 to 2 need fo

FRUITS & VEGGIES

HERBS & SPICES

OPTIONAL

• 14 ripe, spoy bananas • 2-3 cups dried mulberries • 9-10 large zucchinis • 1 bunch kale • 1 head romaine leuce • 2 bunches or box of spinach • 1 pint raspberries • 2-3 pints blueberries • 2-3 pints strawberries • 2 thumbs fresh ginger • 1 bunch parsley • 3-4 navel oranges • 6-7 pink lady or Fuji apples • 4-5 pints cherry Tomatoes or grape omaoes (or Roma) • 1 small thumb of turmeric • 2 bunches cilantro • 8-10 carrots • 12-17 tomatoes (beeseak) • 4 cups mushrooms of your choice • 3-4 cups sundried tomatoes (no sal, no oil) • 8-10 bell peppers (red, orange, or yellow – or a mix o he hree) • 1 bunch celery • 1 bunch leeks • 5-6 bunches green onion or scallions • 1 green cabbage • 1-2 red cabbages • 2 pineapples • 3-4 mangoes • 2 cups sesame seeds (unhulled) • 4 cups raw almonds • 5-6 young Thai coconuts • 20-24 Medjool dates • Raw almond buer • 1/2 lb fresh gs (or dried) • 1/2 cup raisins • 1 small bunch broccoli • 1 package baby carrots (opional – you can use normal carros, oo) • 2 cucumbers • 1-2 kiwis • 1 lb grapes • 32 oz. FRESH orange juice • 5-7 small blood oranges (i available, oherwise any orange) • 1/2 cup hemp seeds • 1 beet • 1 cup raw corn (abou 2 ears o corn) • 1 avocado • 1 red onion • 1/4 cup carob powder • 1 container bean sprouts • 2 limes • A few tamarinds • 1/2 cup pistachios • 1/2 cup fresh apple juice (or juice 2-3 apples yoursel)

• Fresh sage • Fresh basil • Fresh mint • Fresh rosemary • Fresh thyme • 1 vanilla bean (or extract) • cinnamon • nutmeg • paprika • sage • cumin • thyme • chili powder

• 1 jalapeno (optional) • 1/4 cup cacao nibs or powder (less a in he powder – opional) • A few garlic cloves (optional) • Rose water (optional) • A few cashews (optional) • Cayenne Pepper (optional)

I E M I T S ’ I T E R O M E M ! O G S N F O R H O P P I S

a lmos t Yo u ’re ! o o h W hoo t hro ug h t he e to y ha l f wa e ! And i t ’s t im fres h g le c ha l n r fr idg e w i t h yo u u t o y l l is w ha re fi ! Here to 2 1. s ie d o 1 1 g o r da ys need fo

Ingredients:

day 11

FULL YRA W E MINES TRON SOUP

DAY 11 o our one meal a day FullyRaw challenge calls or an epic soup recipe! Allow me o reinroduce he FullyRaw vegan minesrone soup! Savory, swee, and saisying! I you are waning o cuddle up wih somehing savory, his is you’re new healhy snuggle ood! …yes, I jus said snuggle.

You CANNOT get rid of cellulite using foams or lotions or magical creams!


HOT TOPIC! VI D EO O F See Krisina’s ips Y A D T H E

on how o GET RID o cellulie! CLICK HERE TO WATCH!


10-15 bee-seak omaoes Srained Tomao Juice 1 Bell pepper juiced 1 cup o diced Carros 1-2 Diced or Spiralized Zucchini 1 cup o Baby spinach 1 cup sliced Cherry omaoes 1 cup o chopped celery 1/2 cup o Parsley 1/2 cup o Cilanro 1/2 cup o chopped Mushrooms 1/4 cup o diced Leeks 1/4 cup o diced Green Onion A ew sprigs o Thyme Dried or Fresh 4-5 Sage Leaves A pinch o Cayenne pepper or hose who wan a kick

Directions:

BASE� • Juice the beef-steak tomatoes, he Red bell pepper, and a ew salks o celery. • Strain several times until you are lef wih a omao broh as a base. SOUP CREATION� • Pour your base into your beauiul minesrone soup bowl, and sprinkle in your ingrediens! Voila! You have minesrone soup! • If you want your soup to be more flavorul, simply allow your soup o si or approximaely 30 minues o an hour o allow he broh o absorb he flavors.


Ingredients:

day 11

10-15 bee-seak omaoes Srained Tomao Juice 1 Bell pepper juiced 1 cup o diced Carros 1-2 Diced or Spiralized Zucchini 1 cup o Baby spinach 1 cup sliced Cherry omaoes 1 cup o chopped celery 1/2 cup o Parsley 1/2 cup o Cilanro 1/2 cup o chopped Mushrooms 1/4 cup o diced Leeks 1/4 cup o diced Green Onion A ew sprigs o Thyme Dried or Fresh 4-5 Sage Leaves A pinch o Cayenne pepper or hose who wan a kick

FULL YRA W E MINES TRON SOUP

DAY 11 o our one meal a day FullyRaw challenge calls or an epic soup recipe! Allow me o reinroduce he FullyRaw vegan minesrone soup! Savory, swee, and saisying! I you are waning o cuddle up wih somehing savory, his is you’re new healhy snuggle ood! …yes, I jus said snuggle.

Directions:

You CANNOT get rid of cellulite using foams or lotions or magical creams!


BASE� • Juice the beef-steak tomatoes, he Red bell pepper, and a ew salks o celery. • Strain several times until you are lef wih a omao broh as a base. SOUP CREATION� • Pour your base into your beauiul minesrone soup bowl, and sprinkle in your ingrediens! Voila! You have minesrone soup! • If you want your soup to be more flavorul, simply allow your soup o si or approximaely 30 minues o an hour o allow he broh o absorb he flavors.


HOT TOPIC! VI D EO O F See Krisina’s ips T H E DA Y

on how o GET RID o cellulie! CLICK HERE TO WATCH!


day 12

AGE B B A C W O B RAIN I TH W W A L S E L CO FULL YRA W E MA YONNAIS

S top o ve re a ting s sed. w hen you a re st re and T ak e d eep b re a ths t ry to fg u re o ut

w h a t’s g oing on ll em o tiona y. A re you R E A LLY hung r y? KRISTINA’S TIP OF THE DAY ©2015 FullyRaw by Krisina. All Righs Reserved.

DAY 12 o he FullyRaw 21 Challenge is my FullyRaw Vegan Rainbow Coleslaw Salad Recipe wih a FullyRaw Mayonnaise! This meal is bes eaen as a lunch or dinner because i’s slighly more complicaed wih many ingrediens, and i’s one ha you wan o savor! Delicious, healhy, creamy, and crunchy, his salad is he perec dish o share!

Ingredients:

FOR THE SALAD� One green cabbage, shredded One red cabbage, shredded (adjus as necessary) 2 cups shredded carros 1-2 cups green onion 2 cups diced omao One red bell pepper One orange bell pepper One yellow bell pepper Any oher desired ingrediens o your choice! FOR THE FULLYRAW MAYONNAISE� 2 cups ripe pineapple, cu 2-3 cups ripe mango, sliced 1 cup unhulled sesame seeds Small handul o green onion Small bunch o resh rosemary (approx 1 Tbsp.)

Directions: • Chop all ingredients and mix in a bowl. • Blend the ingredients for the dressing and hen mix ino he salad. Voila! Enjoy!

Exra recipe

oday! See Krisina VI D EO O F prepare he delicious Y A D T H E FullyRaw Mashed Poaoes… wih NO poaoes :) CLICK HERE TO WATCH!


day 12

AGE B B A C W O B RAIN I TH COLESLA W W FULL YRA W E MA YONNAIS

S top o ve re a ting s sed. w hen you a re st re and T ak e d eep b re a ths t ry to fg u re o ut

w h a t’s g oing on ll em o tiona y. A re you R E A LLY hung r y?

DAY 12 o he FullyRaw 21 Challenge is my FullyRaw Vegan Rainbow Coleslaw Salad Recipe wih a FullyRaw Mayonnaise! This meal is bes eaen as a lunch or dinner because i’s slighly more complicaed wih many ingrediens, and i’s one ha you wan o savor! Delicious, healhy, creamy, and crunchy, his salad is he perec dish o share!

Ingredients:

FOR THE SALAD� One green cabbage, shredded One red cabbage, shredded (adjus as necessary) 2 cups shredded carros 1-2 cups green onion 2 cups diced omao One red bell pepper One orange bell pepper One yellow bell pepper Any oher desired ingrediens o your choice! FOR THE FULLYRAW MAYONNAISE� 2 cups ripe pineapple, cu 2-3 cups ripe mango, sliced 1 cup unhulled sesame seeds Small handul o green onion Small bunch o resh rosemary (approx 1 Tbsp.)

Directions: • Chop all ingredients and mix in a bowl. • Blend the ingredients for the dressing and hen mix ino he salad. Voila! Enjoy!

Exra recipe

oday! See Krisina VI D EO O F prepare he delicious Y A T H E D FullyRaw Mashed


Poaoes… wih NO poaoes :) CLICK HERE TO WATCH!



s p i T 8 on Ho w oHandle De tox

Ge suppor: Someimes, you’re jus going hrough a rough ime and you need o hear an encouraging voice. Find 1-2 riends who suppor you 100%. Allow hem o be here or you, and you be here or hem.

8

Do some dry skin brushing. This circulaes he blood flow in your body. I brushes off all o hose dead layers o skin, revealing ha new glowing skin you have coming up. Skin brush in he shower, and brush in a circular moion owards your hear.

Deox ¬– he process in which you rid your body o oxic, unhealhy subsances – is a GREAT hing, bu i can be a difficul experience. Some people have headaches, flu-like sympoms, skin or rash flares, acne flare, emoional aggravaion, inense cravings, hair loss, iching, and more. Bu rus me, i IS WORTH IT! Once you ge rid o all he gunk, you’ll eel AMAZING! Imagine having abundan energy, clear skin, amazing digesion, proper eliminaion, weigh sabilizaion, and GOOD HEALTH.

2


5 4

Ge proper sleep. This is imporan because your body repairs and resores when we sleep. REST = REPAIR

1 LET ME HELP YOU GO THROUGH IT �� HERE ARE MY TIPS ON HOW TO EASY HANDLE DETOX!

Journal: keep yoursel moivaed, inspired, and ON TRACK. Wrie down your goals. Find inspiraion quoes ha you love and read yoursel affirmaions daily. Wrie DAILY. When I firs wen raw I wroe down EVERYTHING. Lierally. I wroe down wha I ae, wha I did, and noed all he changes my body was going hrough. This helped me o push hrough when I needed encouragemen. The mos powerul voice o encouragemen ha you have comes rom wihin.

Drink los o waer o flush ou oxins and keep you hydraed. I almos always have my glass waer botle wih me, a botle o Evamor waer, or a rui inused waer.

Ge exercise. This helps o speed up deox a imes and i reenergizes you. Ge your body

7 I you wish, sar using essenial oils. Oils like peppermin and lavender are grea or energizing your body, clearing nasal passages, fighing colds or coughs, skin care, sleeping beter, and more. I love Young Living and DoTerra oils, and I use a plehora o hem daily. I love my oils.

6

Ge some daily sunshine or spend ime in naure. I find ha i I spend a leas 20 minues a day in he sun or ouside, my mood is immediaely elevaed, I breah beter, I eel more relaxed, and I even ge in a dose o Viamin D. While you do his: pray, mediae, hink o hings ha you love, and be presen in he momen.

3

moving by running, walking, pracicing yoga, swimming, boxing, whaever you love.

Missed my Day 9 Video on deox? You can sill WATCH IT HERE!

8 Tips on Ho w oHandle De tox

Ge suppor: Someimes, you’re jus going hrough a rough ime and you need o hear an encouraging voice. Find 1-2 riends who suppor you 100%. Allow hem o be here or you, and you be here or hem.

8

Do some dry skin brushing. This circulaes he blood flow in your body. I brushes off all o hose dead layers o skin, revealing ha new glowing skin you have coming up. Skin brush in he shower, and brush in a circular moion owards your hear.

Deox ¬– he process in which you rid your body o oxic, unhealhy subsances – is a GREAT hing, bu i can be a difficul experience. Some people have headaches, flu-like sympoms, skin or rash flares, acne flare, emoional aggravaion, inense cravings, hair loss, iching, and more.

2

Bu rus me, i IS WORTH IT! Once you ge rid o all he gunk, you’ll eel AMAZING! Imagine having abundan energy, clear skin, amazing digesion, proper eliminaion, weigh sabilizaion, and GOOD HEALTH.

5 4

Ge proper sleep. This is imporan because your body repairs and resores when we sleep. REST = REPAIR

1 ©2015 FullyRaw by Krisina. All Righs Reserved.

Journal: keep yoursel moivaed, inspired, and ON TRACK. Wrie down your goals. Find inspiraion quoes ha you love and read yoursel affirmaions daily. Wrie DAILY. When I firs wen raw I wroe down EVERYTHING. Lierally. I wroe down wha I ae, wha I did, and noed all he changes my body was going hrough. This helped me o push hrough when I needed encouragemen. The mos powerul voice o encouragemen ha you have comes rom wihin.

LET ME HELP YOU GO THROUGH IT �� HERE ARE MY TIPS ON HOW TO EASY HANDLE DETOX!

Drink los o waer o flush ou oxins and keep you hydraed. I almos always have my glass waer botle wih me, a botle o Evamor waer, or a rui inused waer.

Ge exercise. This helps o speed up deox a imes and i reenergizes you. Ge your body

7 I you wish, sar using essenial oils. Oils like peppermin and lavender are grea or energizing your body, clearing nasal passages, fighing colds or coughs, skin care, sleeping beter, and more. I love Young Living and DoTerra oils, and I use a plehora o hem daily. I love my oils.

6

Ge some daily sunshine or spend ime in naure. I find ha i I spend a leas 20 minues a day in he sun or ouside, my mood is immediaely elevaed, I breah beter, I eel more relaxed, and I even ge in a dose o Viamin D. While you do his: pray, mediae, hink o hings ha you love, and be presen in he momen.

3

moving by running, walking, pracicing yoga, swimming, boxing, whaever you love.

Missed my Day 9 Video on deox? You can sill WATCH IT HERE!

day 13

MON A N N I C A N A BAN A TE D T U N O C O C SMOO THIE

DAY 13 is a swee banana coconu cinnamon smoohie! I’s affordable, easy, and saisying. You can have his smoohie a any ime o he day, or breakas, lunch, or dinner. You can always add in some kale or spinach i you wan i o be more o a balanced meal.


r ei lo a c l a e m t s e ig g b r u o y h c n lu t i , e i h M ak e t o o m s u ti r f a e v a H . e w si u l.l f l e e f u o y e k w l li ma

Ingredients: 6-7 ripe, speckled bananas 1 ablespoon o cinnamon 1-2 cups o raw young coconu waer 5-6 pited daes

Le’s alk abou

VI D EO O F EXERCISE and T H E DA Y finding your inspiraion o sar an exercise ha YOU love! CLICK HERE TO WATCH!



Directions:

• Blend all ingredients in a high speed blender, pour, and enjoy!

day 13

ON M A N N I C A N BANA TE A D T U N O C CO SMOO THIE

DAY 13 is a swee banana coconu cinnamon smoohie! I’s affordable, easy, and saisying. You can have his smoohie a any ime o he day, or breakas, lunch, or dinner. You can always add in some kale or spinach i you wan i o be more o a balanced meal.


r ei lo a c l a e m t s ig eg b r u o y h c n lu i t , e i h M ak e t o o m s t i u a f r w si e. H a ve y u l.l f l e e f u o e w l li m ak

Ingredients: 6-7 ripe, speckled bananas 1 ablespoon o cinnamon 1-2 cups o raw young coconu waer 5-6 pited daes

Le’s alk abou

VI D EO O F EXERCISE and T H E DA Y finding your inspiraion o sar an exercise ha YOU love! CLICK HERE TO WATCH!

Directions:


• Blend all ingredients in a high speed blender, pour, and enjoy!


day 14 Learn your true signs of hunger and be STRONG enough to respect and honor them! Don’t snack between meals.

FULL YRA W CEREAL

FOR THE ALMOND NUT MYLK� • Soak your almonds overnight or or 7-8 hours. • Rinse and strain the nuts. • Place them in a bowl with your coconu waer. • Run the nuts with the water hrough an Omega Juicer or a Hurom wih a ladle. • You can also blend the nuts with coconu waer in a Viamix and srain wih a nu-milk bag. • Strain your nut-milk aer you run i hrough he juicer or exra smoohness.

FOR THE CEREAL� 2-3 Cups o Mulberries Handul o Blueberries or Raspberries Quarer Cup o Raw Raisins 1 Sliced Banana Handul o Sliced Srawberries

FOR THE OTHER MYLK OP� TION � BANANA MYLK� • Blend until frothy, then pour over cereal! FOR THE CEREAL� • Add your cereal into a bowl, pour over wih you mylk…. dig in your spoon and enjoy!


How o keep your

VI D EO O F social lie when eaing T H E DA Y FullyRaw? Krisina


Directions:

FOR THE ALMOND NUT MYLK� 2-3 Cups Almonds Soaked Overnigh and Srained Waer o 1-2 Coconus (abou 20 oz) 2-3 Cups o Blueberries or Srawberries Hal a Cup Pited Daes Cinnamon Dash o Numeg ANOTHER MYLK OPTION � BANANA MYLK� 2 Bananas 2-3 Cups o Young Coconu Waer

DAY 14 is FullyRaw vegan cereal! Cereal may be a ypical breakas meal, bu you can have his dish ANYTIME o he day! I’s ree o animal producs, i’s gluen ree, i’s low in a, and i’s healhy or you! Sar your day eeling GRRRRREAT!

does i or 9 years now! So you can do i oo! CLICK HERE TO WATCH!

Ingredients:


day 14

FULL YRA W CEREAL

Directions:

FOR THE ALMOND NUT MYLK� 2-3 Cups Almonds Soaked Overnigh and Srained Waer o 1-2 Coconus (abou 20 oz) 2-3 Cups o Blueberries or Srawberries Hal a Cup Pited Daes Cinnamon Dash o Numeg

FOR THE ALMOND NUT MYLK� • Soak your almonds overnight or or 7-8 hours. • Rinse and strain the nuts. • Place them in a bowl with your coconu waer. • Run the nuts with the water hrough an Omega Juicer or a Hurom wih a ladle. • You can also blend the nuts with coconu waer in a Viamix and srain wih a nu-milk bag. • Strain your nut-milk aer you run i hrough he juicer or exra smoohness.

ANOTHER MYLK OPTION � BANANA MYLK� 2 Bananas 2-3 Cups o Young Coconu Waer FOR THE CEREAL� 2-3 Cups o Mulberries Handul o Blueberries or Raspberries Quarer Cup o Raw Raisins 1 Sliced Banana Handul o Sliced Srawberries

DAY 14 is FullyRaw vegan cereal! Cereal may be a ypical breakas meal, bu you can have his dish ANYTIME o he day! I’s ree o animal producs, i’s gluen ree, i’s low in a, and i’s healhy or you! Sar your day eeling GRRRRREAT!

Learn your true signs of hunger and be STRONG enough to respect and honor them! Don’t snack between meals.

Ingredients:

FOR THE OTHER MYLK OP� TION � BANANA MYLK� • Blend until frothy, then pour over cereal! FOR THE CEREAL� • Add your cereal into a bowl, pour over wih you mylk…. dig in your spoon and enjoy!


How o keep your

VI D EO O F social lie when eaing T H E DA Y FullyRaw? Krisina does i or 9 years now! So you can do i oo! CLICK HERE TO WATCH!



day 15

Ingredients:

FULL YRA W S A E D I X O B H LUNC

DAY 15 calls or some FullyRaw Lunchbox Ideas! Everyone wans somehing heary, quick, and filling o bring o lunch. You will LOVE hese FullyRaw Lunchbox Ses!

Plan your meals ahead of time so that it takes away the guessing game before it happens.

Wheher you’re a kid or all grown-up, my lunch meal plans are un, easy, and delicious or all! Size hem o fi your needs. For hese ses, simply use your Tupperware or Beno Box o choice. I like o use un colors because eaing rom colorul ood conainers makes he experience ha much more enjoyable!

THE FULLYRAW TRAIL MIX� Hal Pound Sliced Figs 1 Apple Cinnamon Raisins 2-3 Bananas (Opional) Few Cashews Broccoli Baby Carros Raspberries This se can be paired wih my Magical Pink Juice! THE FULLYRAW TROPIC BOX� 1/3 Ripe Pineapple 1 Mango 1 Colorul Bell Pepper 2 Cucumbers Sliced Kiwi Grapes 1-2 Daes or Desser! This se can be paired wih resh squeezed Orange Juice!

Directions:


Weigh loss is

VI D EO O F easier han you hink! You jus need o T H E DA Y learn a ew hings rom Krisina. CLICK HERE TO WATCH! ©2015 FullyRaw by Krisina. All Righs Reserved.

THE BANANA BUTTER BOWL SET� 3-4 Bananas 1-2 Apples Cinnamon 1-2 Tbs. Almond Buter Handul o Blueberries Celery Sicks Carro Sicks This se can be paired wih my FullyRaw Soulshine Juice!

• Please note that these amounts are aimed owards children, bu hese recipes are enjoyable o ALL! You can simply adjus he porion sizes and bring he ses wih you o work, picnics, evens, ec. They are so un and yummy ha your enire amily will love hem! Creae a happy, healhy home and liesyle and eel good abou he oods ha you ea and ha you eed your children.


day 15

Ingredients:

THE BANANA BUTTER BOWL SET� 3-4 Bananas 1-2 Apples Cinnamon 1-2 Tbs. Almond Buter Handul o Blueberries Celery Sicks Carro Sicks This se can be paired wih my FullyRaw Soulshine Juice!

FULL YRA W EAS D I X O B H C N LU

THE FULLYRAW TRAIL MIX� Hal Pound Sliced Figs 1 Apple Cinnamon Raisins 2-3 Bananas (Opional) Few Cashews Broccoli Baby Carros Raspberries This se can be paired wih my Magical Pink Juice!

DAY 15 calls or some FullyRaw Lunchbox Ideas! Everyone wans somehing heary, quick, and filling o bring o lunch. You will LOVE hese FullyRaw Lunchbox Ses!

Plan your meals ahead of time so that it takes away the guessing game before it happens.

Wheher you’re a kid or all grown-up, my lunch meal plans are un, easy, and delicious or all! Size hem o fi your needs. For hese ses, simply use your Tupperware or Beno Box o choice. I like o use un colors because eaing rom colorul ood conainers makes he experience ha much more enjoyable!

THE FULLYRAW TROPIC BOX� 1/3 Ripe Pineapple 1 Mango 1 Colorul Bell Pepper 2 Cucumbers Sliced Kiwi Grapes 1-2 Daes or Desser! This se can be paired wih resh squeezed Orange Juice!

Directions:


• Please note that these amounts are aimed owards children, bu hese recipes are enjoyable o ALL! You can simply adjus he porion sizes and bring he ses wih you o work, picnics, evens, ec. They are so un and yummy ha your enire amily will love hem! Creae a happy, healhy home and liesyle and eel good abou he oods ha you ea and ha you eed your children.

Weigh loss is

VI D EO O F easier han you hink! You jus need o T H E DA Y learn a ew hings rom Krisina. CLICK HERE TO WATCH!



I O T W HO I F O D I G E T R I E T I L U C E L L

DRINK WATER or ea only hydraing oods like ruis and vegeables. Ea FullyRaw... YES, i HELPS TREMENDOUSLY! BUILD MUSCLE! Do squas, lif weighs, run, ec. STRETCH or use a oam roller EXERCISE CONSISTENTLY� No jus once a week, bu everyday. Specifically arge he areas you wan o work on and build muscle in hose areas. SKIN BRUSH! Ge your circulaion moving in hose areas GET A TAN! Adding a litle color helps o camouflage he area. EAT A LOW FAT DIET� Eaing FullyRaw isn’ enough. Reduce he amoun o as like nus or seeds ha you ea o no more han one handul a day.

Cellulie is a ricky subjec. You don’ have o be overweigh or unhealhy o have cellulie. Anyone can have i. I have had i even when I was a my lowes o weighs. I am going o share wih you my secres on HOW o reduce i or compleely geting rid o i.

COFFEE SCRUBS! I once heard abou his and hough i was crazy, bu i’s a grea exoliaor ha also helps o ighen your skin. Only hing is ha you smell like a cup o coffee aferwards.

NO NO LOTIONS

ES Y YES YOU CAN

You canno ge rid o cellulie using oams or loions or magical creams.

You can ge rid o cellulie no mater how old you are

NO TREATMENTS Medi-Spa Treamens do no work NO GIVING UP Cellulie is no geneic; you CAN ge rid o i

CHOOSE THE RIGHT WAY The ONLY way o ge rid o cellulie orever is wih specifically argeed lowerbody movemens o exercise or wih he ollowing ips ha I am abou o give you RIGHT NOW…

MASSAGE YOUR SKIN wih oils like coconu oil, avocado oil, shea buter, and essenial oils. I’s beter or your skin, helps o moisurize, creae vibrancy, and helps wih he elasiciy o your skin. HAVE SOME PEPPER! They say he consumpion o cayenne pepper on your ood or in your drinks helps o no only eliminae oxins rom your body bu also help you use energy more quickly. Cayenne pepper naurally heas up he body, increase blood circulaion, and boos meabolism.

Missed my Day 11 Video on cellulie? You can sill WATCH IT HERE!

I O T HO W I F O D G E T R I I E T I L U C E L L

DRINK WATER or ea only hydraing oods like ruis and vegeables. Ea FullyRaw... YES, i HELPS TREMENDOUSLY! BUILD MUSCLE! Do squas, lif weighs, run, ec. STRETCH or use a oam roller EXERCISE CONSISTENTLY� No jus once a week, bu everyday. Specifically arge he areas you wan o work on and build muscle in hose areas. SKIN BRUSH! Ge your circulaion moving in hose areas GET A TAN! Adding a litle color helps o camouflage he area. EAT A LOW FAT DIET� Eaing FullyRaw isn’ enough. Reduce he amoun o as like nus or seeds ha you ea o no more han one handul a day.

Cellulie is a ricky subjec. You don’ have o be overweigh or unhealhy o have cellulie. Anyone can have i. I have had i even when I was a my lowes o weighs. I am going o share wih you my secres on HOW o reduce i or compleely geting rid o i.

COFFEE SCRUBS! I once heard abou his and hough i was crazy, bu i’s a grea exoliaor ha also helps o ighen your skin. Only hing is ha you smell like a cup o coffee aferwards.

NO

NO LOTIONS You canno ge rid o cellulie using oams or loions or magical creams. NO TREATMENTS Medi-Spa Treamens do no work

NO GIVING UP Cellulie is no geneic; you CAN ge rid o i

Y ES

YES YOU CAN You can ge rid o cellulie no mater how old you are CHOOSE THE RIGHT WAY The ONLY way o ge rid o cellulie orever is wih specifically argeed lowerbody movemens o exercise or wih he ollowing ips ha I am abou o give you RIGHT NOW…

MASSAGE YOUR SKIN wih oils like coconu oil, avocado oil, shea buter, and essenial oils. I’s beter or your skin, helps o moisurize, creae vibrancy, and helps wih he elasiciy o your skin. HAVE SOME PEPPER! They say he consumpion o cayenne pepper on your ood or in your drinks helps o no only eliminae oxins rom your body bu also help you use energy more quickly. Cayenne pepper naurally heas up he body, increase blood circulaion, and boos meabolism.

Missed my Day 11 Video on cellulie? You can sill WATCH IT HERE!

day 16

FULL YRA W ES L D O O N Y R CUR DAY 16 o our 21-Challenge calls or FullyRaw Curry Noodles! YUM! I you like curry, you will LOVE his FullyRaw Curry Noodle recipe! I’s resh in flavor, savor, richness, and nuriion! This delicious dish is so flavor-filled ha i will have your ase buds bursing wih flavor!

Cleanse the body, cleanse the mind! Set a goal to achieve something that is so big, that it excites you and scares you at the same time! ©2015 FullyRaw by Krisina. All Righs Reserved.

Ingredients:

3-5 large zucchinis (depending on how much you wan) 3-4 small navel oranges 1-2 cups o orange/red cherry omaoes 2 Tbps o hal a cup o raw, unhulled sesame seeds Fresh herbs o basil, sage, and rosemary 1 Tbps o umeric 1 Tbps o curry powder A pinch o cumin


Directions: Did you know you VI D EO O F could shed your Y A T H E D exra pounds wih a DELICIOUS smoohie? Learn how o make i! CLICK HERE TO WATCH!


• Spiralize your noodles as shown in the video. I you do n’ have a spiralizer, you can ge one a shop.rawullyorganic.com • Next, blend all of the rest of the ingredients in a high speed blender like a Viamix unil compleely smooh and creamy. • Pour the sweet curry sauce over your noodles and mix well. Enjoy!

day 16

FULL YRA W ES L D O O N Y R CUR DAY 16 o our 21-Challenge calls or FullyRaw Curry Noodles! YUM! I you like curry, you will LOVE his FullyRaw Curry Noodle recipe! I’s resh in flavor, savor, richness, and nuriion! This delicious dish is so flavor-filled ha i will have your ase buds bursing wih flavor!

Cleanse the body, cleanse the mind! Set a goal to achieve something that is so big, that it excites you and scares you at the same time!

Ingredients:

3-5 large zucchinis (depending on how much you wan) 3-4 small navel oranges 1-2 cups o orange/red cherry omaoes 2 Tbps o hal a cup o raw, unhulled sesame seeds Fresh herbs o basil, sage, and rosemary 1 Tbps o umeric 1 Tbps o curry powder A pinch o cumin


Directions: Did you know you VI D EO O F could shed your Y T H E DA exra pounds wih a DELICIOUS smoohie? Learn how o make i! CLICK HERE TO WATCH!


• Spiralize your noodles as shown in the video. I you do n’ have a spiralizer, you can ge one a shop.rawullyorganic.com • Next, blend all of the rest of the ingredients in a high speed blender like a Viamix unil compleely smooh and creamy. • Pour the sweet curry sauce over your noodles and mix well. Enjoy!


day 17

A W THE FULL YR LO VE ELIXIR JUICE

You don’t need anyone to love you to make you feel worthy, you must do that yourself. KRISTINA’S TIP OF THE DAY


DAY 17 o he 21-Challenge needs a litle love! Today, we will be drinking The FullyRaw Love Elixir Juice! A sho o PURE LOVE o he hear! I you preer anoher juice, you can search my FullyRaw RereshMINT Juice on YouTube or more juice ideas! Please caer your meals o fi your needs! When you ea FullyRaw, you ea oods ha LOVE YOU BACK! They are good or your body, or your soul, or your emoions, and or he plane! When you ea hese oods ha ase good, you canno help bu smile and eel uplifed! This juice is PURE LOVE or your body and spiri and or anyone around you wih whom you wan o share! I’s an elixir! An elixir or Love! …am I being oo cheese or you?!

Ingredients:

Hal o one pineapple (3-4 cups) 5-7 mini blood oranges 1-2 cups o srawberries 4-5 pink lady or uiji apples 1 sp o rose waer

Who doesn’

LOVE a good VI D EO O F T H E DA Y sandwich? Learn o

make hem, wih NO BREAD, FullyRaw syle! CLICK HERE TO WATCH!


Directions: • Run all ingredients through your juicer, pour, and enjoy!

day 17

A W R Y L L U F E H T LO VE ELIXIR JUICE

You don’t need anyone to love you to make you feel worthy, you must do that yourself.

DAY 17 o he 21-Challenge needs a litle love! Today, we will be drinking The FullyRaw Love Elixir Juice! A sho o PURE LOVE o he hear! I you preer anoher juice, you can search my FullyRaw RereshMINT Juice on YouTube or more juice ideas! Please caer your meals o fi your needs! When you ea FullyRaw, you ea oods ha LOVE YOU BACK! They are good or your body, or your soul, or your emoions, and or he plane! When you ea hese oods ha ase good, you canno help bu smile and eel uplifed! This juice is PURE LOVE or your body and spiri and or anyone around you wih whom you wan o share! I’s an elixir! An elixir or Love! …am I being oo cheese or you?!


Ingredients:

Hal o one pineapple (3-4 cups) 5-7 mini blood oranges 1-2 cups o srawberries 4-5 pink lady or uiji apples 1 sp o rose waer

Who doesn’

LOVE a good VI D EO O F T H E DA Y sandwich? Learn o

make hem, wih NO BREAD, FullyRaw syle! CLICK HERE TO WATCH!


Directions: • Run all ingredients through your juicer, pour, and enjoy!


day 18

Ingredients:

FULL YRA W AD L A S W O B IN RA WI TH A HO T ING S S E R D D A L PINK SA

Everyone wants happiness, no one wants pain...but you can’t have a rainbow, without a little rain!

DAY 18 is a FullyRaw Rainbow Salad wih a HOT PINK Salad dressing! I recenly made his recipe in a YouTube video, and i’s TOO GOOD no o share. When you ea oods ha look STUNNING, i’s hard no o WANT o ea hem. This dressing is appeizing o he eye, i’s swee, and i’s jus… HOT.

ADDITIONAL TOPPINGS FOR YOUR FULLYRAW SALAD Kale Romaine Spinach Rainbow Bell Peppers Shaved carros Purple cabbage Raspberries Srawberries Any oher opping ha you desire!

Directions: • Blend all the dressing ingredients in a high speed blender like a Viamix • Pour it over your salad and enjoy!

Exra recipe

VI D EO O F oday! Learn how o make DELISH Rocky T H E DA Y

KRISTINA’S TIP OF THE DAY ©2015 FullyRaw by Krisina. All Righs Reserved.

FOR THE SALAD DRESSING 16 oz reshly squeezed orange juice 2 green onions 1-2 cups cherry omaoes 2 ablespoons o sesame or hemp seeds 3 sprigs rosemary Small handul o basil Slice o one bee Opional: small humb o ginger or jalapeño

Road Ice Cream… wih NO chocolae and NO marshmallows :) CLICK TO WATCH Click o SEE Krisina prepare his recipe

day 18

Ingredients:

FOR THE SALAD DRESSING 16 oz reshly squeezed orange juice 2 green onions 1-2 cups cherry omaoes 2 ablespoons o sesame or hemp seeds 3 sprigs rosemary Small handul o basil Slice o one bee Opional: small humb o ginger or jalapeño

FULL YRA W D A L A S W O B RAIN WI TH A HO T G IN S S E R D D A PINK SAL

Everyone wants happiness, no one wants pain...but you can’t have a rainbow, without a little rain!

ADDITIONAL TOPPINGS FOR YOUR FULLYRAW SALAD Kale Romaine Spinach Rainbow Bell Peppers Shaved carros Purple cabbage Raspberries Srawberries Any oher opping ha you desire!

DAY 18 is a FullyRaw Rainbow Salad wih a HOT PINK Salad dressing! I recenly made his recipe in a YouTube video, and i’s TOO GOOD no o share. When you ea oods ha look STUNNING, i’s hard no o WANT o ea hem. This dressing is appeizing o he eye, i’s swee, and i’s jus… HOT.

Directions: • Blend all the dressing ingredients in a high speed blender like a Viamix • Pour it over your salad and enjoy!

Exra recipe

VI D EO O F oday! Learn how o make DELISH Rocky T H E DA Y


Road Ice Cream… wih NO chocolae and NO marshmallows :) CLICK TO WATCH Click o SEE Krisina prepare his recipe


GS GE T RID OF THIN Slowly bu surely remove hese five oods rom your die. I you can’ remove hem compleely, hen ry o reduce hem significanly. You will sleep beter, have more energy, eel ligher, and ulimaely lose weigh and keep i off. • Meat • Dairy Products (like cheese and milk) • Gluten (which includes breads and pastas) • Oils (oils are processed, pure fat) • Salt • Each of these eects your health, your hormones, your mood, and more. Replace hese oods wih raw ruis and veggies. Ea as much o ha abundance as you wish! You can find TONS o my recipes a www.ullyraw.com.

My hird secre is hardly a secre, bu i’s SO necessary ha I menion i here: EXERCISE. I’s no wha you  hink. Exercise doesn’ have o be orure. Find somehing ha you LOVE o do! Do i or 30 minues o 1 hour each day. I’s as easy as ha. The real secre comes wih learning inensiy. I will share ha shor circui inensiy mixed wih long disance or endurance reaps he bes resuls.

! MAKE ZOODLES This suggesion is oally a-ypical, bu I have o share i! Two o my bes weigh loss oods are cucumbers and zucchinis. One o my avorie ways o enjoy hem ha is prety much addicing is by making hem ino noodles... or wha I like o call noodley dooldley zoodles. ;) They are filling and delicious and low in sugar and calories oo. You can lierally ea as M UCH o hese 2 iems as you wish and be in he negaive calorie zone or he day. Try 5-6 zucchinis or cucumbers spiralized or dinner along wih a homemade omao sauce, and voila! You have some deliciousness. I you do n’ have a spiralizer, you can find one here.

My

op 5 L o s s

t h g i e W Secrets These are way easier han you hink. Someimes i’s he mos simple o hings ha are he mos effecive. Small seps make he bigges leaps! Commi yoursel o i and say commited. You WILL see resuls!

EXERCISE

P EARL Y! EA T EARL Y� SLEE I always leave a leas 3 hours beween my dinner and he ime ha I go o sleep. Ea he bulk o your calories early on in he day. I you’re using energy all day, you wan o be replacing ha energy wih GOOD uel or you body. Ea all he rui you care or during he day and reduce he amoun o rui ha you ea a nigh. I you ea he bulk o your calories a nigh righ beore you go o sleep, i may cause unwaned weigh gain. So, ea rui during he day and ea salads a nigh.

THS TAKE DEEP BREA …And alk yoursel hrough i. Ofen we end o overea when we are STRESSED. The problem isn’ he ood. The problem is US. I’s our anxiey, i’s our STRESS ha makes us wan o grab or somehing ha will compleely numb us rom eeling whaever we are eeling. In a ime o desperaion or disress, he easy soluion is o simply si on your but and grab he cookie. However, he brave, srong person here will learn o ake deep breahs and ruly figure ou wha is going on inside emoionally. Are you acually hungry? Are you eaing or hunger or or emoional relie? Firs, figure ha ou. I you are eaing or hunger, ha is perecly fine. I find ha i helps o plan my meals ahead o ime so ha i akes away he guessing game beore i happens. I you are eaing o “suff,” hen mediae, alk yoursel hrough i, be compassionae wih yoursel...and mos imporanly...be srong enough o grab some ruis or veggies o ea wih raher han somehing ha you will regre eaing laer.

Missed my Day 15 Video on weigh loss? You can sill WATCH IT HERE!

GS GE T RID OF THIN Slowly bu surely remove hese five oods rom your die. I you can’ remove hem compleely, hen ry o reduce hem significanly. You will sleep beter, have more energy, eel ligher, and ulimaely lose weigh and keep i off. • Meat • Dairy Products (like cheese and milk) • Gluten (which includes breads and pastas) • Oils (oils are processed, pure fat) • Salt • Each of these eects your health, your hormones, your mood, and more. Replace hese oods wih raw ruis and veggies. Ea as much o ha abundance as you wish! You can find TONS o my recipes a www.ullyraw.com.

op 5 L o s s

t h g i e W Secrets

day 19

My hird secre is hardly a secre, bu i’s SO necessary ha I menion i here: EXERCISE. I’s no wha you  hink. Exercise doesn’ have o be orure. Find somehing ha you LOVE o do! Do i or 30 minues o 1 hour each day. I’s as easy as ha. The real secre comes wih learning inensiy. I will share ha shor circui inensiy mixed wih long disance or endurance reaps he bes resuls.

! MAKE ZOODLES This suggesion is oally a-ypical, bu I have o share i! Two o my bes weigh loss oods are cucumbers and zucchinis. One o my avorie ways o enjoy hem ha is prety much addicing is by making hem ino noodles... or wha I like o call noodley dooldley zoodles. ;) They are filling and delicious and low in sugar and calories oo. You can lierally ea as M UCH o hese 2 iems as you wish and be in he negaive calorie zone or he day. Try 5-6 zucchinis or cucumbers spiralized or dinner along wih a homemade omao sauce, and voila! You have some deliciousness. I you do n’ have a spiralizer, you can find one here.

My

These are way easier han you hink. Someimes i’s he mos simple o hings ha are he mos effecive. Small seps make he bigges leaps! Commi yoursel o i and say commited. You WILL see resuls!

EXERCISE

P EARL Y! EA T EARL Y� SLEE I always leave a leas 3 hours beween my dinner and he ime ha I go o sleep. Ea he bulk o your calories early on in he day. I you’re using energy all day, you wan o be replacing ha energy wih GOOD uel or you body. Ea all he rui you care or during he day and reduce he amoun o rui ha you ea a nigh. I you ea he bulk o your calories a nigh righ beore you go o sleep, i may cause unwaned weigh gain. So, ea rui during he day and ea salads a nigh.

FULL YRA W CHILI

Exercise doesn’t have to be torture. Find something that you LOVE to do! KRISTINA’S TIP OF

Ingredients:

Approximaely 3-4 cups o ripe omaoes (cherry, grape, or roma omaoes) 3 o 4 cups o soaked and drained UN-saled sun-dried omaoes Anoher cup o sliced cherry or grape omaoes 1 cup o FullyRaw corn 1 cup o diced zucchini 1 cup o diced celery 1 cup o diced red bell pepper hal a cup o chopped carros hal a cup o chopped green onions 1 cup o sliced mushrooms hal cup o red onions hal cup o diced cilanro quarer o 1 cup o diced avocado (1 avocado) 1 diced jalapeño pepper (opional) Opional: ew garlic cloves Few leaves o resh basil Tablespoon o resh chili powder Paprika Sage Cumin Thyme Opional or more spice: cayenne pepper!

This is a LONG lis o ingrediens ha I use in my chili, many o which are resh herbs or spice. The main ingrediens are lised near he op o he lis. Feel ree o use whichever iems look bes o you and leave ou he ones ha don’. The dish will ase delicious regardless! When you are ready, sar chopping… Oh and be sure o ge he UN-saled sun-dried omaoes i you aren’ dehydraing hem yoursel.

Exra recipe oday! Glow rom VI D EO O F he inside ou wih his Y A T H E D AMAZING juice or clear skin and abundan energy. CLICK HERE TO WATCH!


…And alk yoursel hrough i. Ofen we end o overea when we are STRESSED. The problem isn’ he ood. The problem is US. I’s our anxiey, i’s our STRESS ha makes us wan o grab or somehing ha will compleely numb us rom eeling whaever we are eeling. In a ime o desperaion or disress, he easy soluion is o simply si on your but and grab he cookie. However, he brave, srong person here will learn o ake deep breahs and ruly figure ou wha is going on inside emoionally. Are you acually hungry? Are you eaing or hunger or or emoional relie? Firs, figure ha ou. I you are eaing or hunger, ha is perecly fine. I find ha i helps o plan my meals ahead o ime so ha i akes away he guessing game beore i happens. I you are eaing o “suff,” hen mediae, alk yoursel hrough i, be compassionae wih yoursel...and mos imporanly...be srong enough o grab some ruis or veggies o ea wih raher han somehing ha you will regre eaing laer.

Missed my Day 15 Video on weigh loss? You can sill WATCH IT HERE!

I’s DAY 19…are you ready o spice i up?! I so, hen you MUST ry my FullyRaw vegan low a chili! Heary, saisying, rich, and un, his bowl o epic deliciousness is a special rea o share wih all your amily and riends!

THE DAY

THS TAKE DEEP BREA


Directions: • Chop and mix all ingredients ogeher. • Let the avors mix and sit for 15-30 minues. • Grab a spoon and enjoy!

day 19

FULL YRA W CHILI

I’s DAY 19…are you ready o spice i up?! I so, hen you MUST ry my FullyRaw vegan low a chili! Heary, saisying, rich, and un, his bowl o epic deliciousness is a special rea o share wih all your amily and riends!

Ingredients:

Approximaely 3-4 cups o ripe omaoes (cherry, grape, or roma omaoes) 3 o 4 cups o soaked and drained UN-saled sun-dried omaoes Anoher cup o sliced cherry or grape omaoes 1 cup o FullyRaw corn 1 cup o diced zucchini 1 cup o diced celery 1 cup o diced red bell pepper hal a cup o chopped carros hal a cup o chopped green onions 1 cup o sliced mushrooms hal cup o red onions hal cup o diced cilanro quarer o 1 cup o diced avocado (1 avocado) 1 diced jalapeño pepper (opional) Opional: ew garlic cloves Few leaves o resh basil Tablespoon o resh chili powder Paprika Sage Cumin Thyme Opional or more spice: cayenne pepper!

This is a LONG lis o ingrediens ha I use in my chili, many o which are resh herbs or spice. The main ingrediens are lised near he op o he lis. Feel ree o use whichever iems look bes o you and leave ou he ones ha don’. The dish will ase delicious regardless! When you are ready, sar chopping… Oh and be sure o ge he UN-saled sun-dried omaoes i you aren’ dehydraing hem yoursel.

Exercise doesn’t have to be torture. Find something that you LOVE to do! KRISTINA’S TIP OF THE DAY

Exra recipe oday! Glow rom VI D EO O F he inside ou wih his Y T H E DA AMAZING juice or clear skin and abundan energy. CLICK HERE TO WATCH!



FULLYRAW COFFEE • no caeine • get you o the addiction of coee • beware that when you rst get o coffee or caeinaed drinks, you WILL ge a headache or a ew days and you WILL eel a crash, bu once i goes away, you eel LIGHT, CLEAN, FRESH!

FFEE O C W A R Y L FUL ! � E I H T O O M S �I T ’S A

KITCHEN ESSENTIALS • Breville Juicer • Vitamix Blender • Coee cup

DAY 20 calls or somehing The key o REVVVV you up!! I’s he second o LAST day o he to eating challenge, and i’s ime o pick up your energy! I you are dragging, his recipe is healthy?? he PERFECT one o ge you GOING. ... Avoid any food that has a TV commercial :)

I call his my FullyRaw vegan coffee! While mos people are used o drinking a sole cup o coffee, his blend is so nuriious ha you can drink i as a 32 oz. smoohie! I’s caffeine-ree, swee, and healhy or you! Are you ready o wake up in  he morning eeling ENERGIZED and ready o GO? Le’s make some FullyRaw Coffee!


• Chop and mix all ingredients ogeher. • Let the avors mix and sit for 15-30 minues. • Grab a spoon and enjoy!

What you need to know:

day 20


Directions:

Ingredients:

FOR COFFEE� 1-2 cups o Raw Coconu waer 5-10 pite daes 1/4 cup carob powder a ew resh peppermin leaves litle vanilla bean or 1 drop exrac a dash o cinnamon or numeg 2 ablespoons o cacao resh almond milk i wan a creamer FOR ALMOND MILK CREAMER 1/2 cups o soaked raw almonds o make resh almond milk

Directions:

VI D EO O F Exra recipe oday! T H E DA Y CLICK TO WATCH Krisina prepare he delicious Avocado Cucumber Rolls!


• Blend ingredients and you have COFFEE! • For Almond Milk Creamer: Run soaked almonds hrough your slow juicer (or blend wih a Viamix and srain wih an almond milk bag). Run hrough juicer wih waer or wih coconu waer i you wan i o be swee.

What you need to know:

day 20

FULLYRAW COFFEE • no caeine • get you o the addiction of coee • beware that when you rst get o coffee or caeinaed drinks, you WILL ge a headache or a ew days and you WILL eel a crash, bu once i goes away, you eel LIGHT, CLEAN, FRESH!

FEE F O C W A R Y FULL ! � E I H T O O M S �I T ’S A

KITCHEN ESSENTIALS • Breville Juicer • Vitamix Blender • Coee cup

DAY 20 calls or somehing The key o REVVVV you up!! I’s he second o LAST day o he to eating challenge, and i’s ime o pick up your I you are dragging, his recipe is healthy?? energy! he PERFECT one o ge you GOING. ... Avoid any food that has a TV commercial :)

I call his my FullyRaw vegan coffee! While mos people are used o drinking a sole cup o coffee, his blend is so nuriious ha you can drink i as a 32 oz. smoohie! I’s caffeine-ree, swee, and healhy or you! Are you ready o wake up in  he morning eeling ENERGIZED and ready o GO? Le’s make some FullyRaw Coffee!

Ingredients:

FOR COFFEE� 1-2 cups o Raw Coconu waer 5-10 pite daes 1/4 cup carob powder a ew resh peppermin leaves litle vanilla bean or 1 drop exrac a dash o cinnamon or numeg 2 ablespoons o cacao resh almond milk i wan a creamer FOR ALMOND MILK CREAMER 1/2 cups o soaked raw almonds o make resh almond milk

Directions:

VI D EO O F Exra recipe oday! T H E DA Y CLICK TO WATCH


Krisina prepare he delicious Avocado Cucumber Rolls!


• Blend ingredients and you have COFFEE! • For Almond Milk Creamer: Run soaked almonds hrough your slow juicer (or blend wih a Viamix and srain wih an almond milk bag). Run hrough juicer wih waer or wih coconu waer i you wan i o be swee.


day 21

Ingredients:

FULL YRA W PAD THAI

FOR THE PAD THAI� 4-5 cups shredded zucchini 2-3 cups o shredded carros 1 cup shredded red cabbage 1 sliced red bell pepper 1-2 cups o sliced mushrooms 1 cup bean sprous Hal a cup chopped cilanro 1 cup o sliced scallions or green onion Thumb o ginger Juice o one lime Quarer cup o crushed pisachios as a opping Fresh min Opional: Jalepeño

I’s DAY 21 o he 21-CHALLENGE! YOU DID IT!! Woo hooo! FEEL GOOD abou yoursel! You accomplished 21 days o eaing 1 FullyRaw Meal a Day! I’s he end o a new beginning! I hope ha you are inspired o coninue eaing a leas 1 FullyRaw meal a day and coninue on a srong pah o healh!

We have the power to change any situation: it’s not what happens to us but how we react. That energy drives everything around us! KRISTINA’S TIP OF THE DAY

Directions:

Today’s dish is he perec meal o saisy your palae. I’s swee, i’s sassy, and i’s delicious! I originally made his recipe wih my mom, and we had such a un ime recording a video ogeher. I ases BETTER han pad hai in my opinion…give i a ry and le me know wha you hink!

• Put all the pad thai ingredients into a bowl • Blend ingredients for dressing • Pour dressing over salad, mix, and enjoy!

This day calls

VI D EO O F or a CELEBRATION T H E DA Y Mylkshake: a delicious

raw vegan, dairy ree, gluen ree and SUPER YUM drink! CLICK HERE TO WATCH!


FOR THE FULLYRAW SESAME GINGER DRESSING� 3/4 cup raw, unhulled sesame seeds 1/2 cup resh apple juice 1/3 cup orange juice 1/4 cup crushed pisachios 1/4 cup amarind sauce 1 humb resh ginger Hal o 1 lime squeezed


day 21

Ingredients:

FULL YRA W PAD THAI

FOR THE PAD THAI� 4-5 cups shredded zucchini 2-3 cups o shredded carros 1 cup shredded red cabbage 1 sliced red bell pepper 1-2 cups o sliced mushrooms 1 cup bean sprous Hal a cup chopped cilanro 1 cup o sliced scallions or green onion Thumb o ginger Juice o one lime Quarer cup o crushed pisachios as a opping Fresh min Opional: Jalepeño

I’s DAY 21 o he 21-CHALLENGE! YOU DID IT!! Woo hooo! FEEL GOOD abou yoursel! You accomplished 21 days o eaing 1 FullyRaw Meal a Day! I’s he end o a new beginning! I hope ha you are inspired o coninue eaing a leas 1 FullyRaw meal a day and coninue on a srong pah o healh!

We have the power to change any situation: it’s not what happens to us but how we react. That energy drives everything around us!

FOR THE FULLYRAW SESAME GINGER DRESSING� 3/4 cup raw, unhulled sesame seeds 1/2 cup resh apple juice 1/3 cup orange juice 1/4 cup crushed pisachios 1/4 cup amarind sauce 1 humb resh ginger Hal o 1 lime squeezed

Directions:

Today’s dish is he perec meal o saisy your palae. I’s swee, i’s sassy, and i’s delicious! I originally made his recipe wih my mom, and we had such a un ime recording a video ogeher. I ases BETTER han pad hai in my opinion…give i a ry and le me know wha you hink!


• Put all the pad thai ingredients into a bowl • Blend ingredients for dressing • Pour dressing over salad, mix, and enjoy!

This day calls

VI D EO O F or a CELEBRATION T H E DA Y Mylkshake: a delicious

raw vegan, dairy ree, gluen ree and SUPER YUM drink! CLICK HERE TO WATCH!



p u p e e K od

the go work!

I’s officially ime or anoher YA BABY! You’ve been having one FullyRaw meal a day or 21 days! Or maybe even more, i you’ve been hrough he online 21 Challenge as well. Eiher way, CONGRATULATIONS! Thank you or joining me in his Challenge! I’ve been having a wonderul ime making all he videos and recipes or you and I hope you’ve had un preparing hem :) The Challenge is now over, bu your healhy liesyle is jus beginning! You now have he knowledge and he experience o keep on going by yoursel. Keep having raw vegan meals – why no 2 or even 3 meals a day! You’ll eel beter and beter and you’ll spread your HAPPINESS all around :) Bu I’m no going anywhere! When you need help or inspiraion, I’m righ here on www.ullyraw.com wih some more ips and recipes, and on www.rawullyorganic.com wih resh ruis & veggies and accessories or raw vegans. Also, connec wih me on Facebook, Twiter, Insagram, and Youube and I’ll be in your eed :) Hugs and kisses,

Kristina :

R� REMEMBE A DIE T� T O N IS W LL YRA EA TING FU T YLE! IT ’S A LIFES OING! G N O P E E SO K

p u p e e K od

the go work!

I’s officially ime or anoher YA BABY! You’ve been having one FullyRaw meal a day or 21 days! Or maybe even more, i you’ve been hrough he online 21 Challenge as well. Eiher way, CONGRATULATIONS! Thank you or joining me in his Challenge! I’ve been having a wonderul ime making all he videos and recipes or you and I hope you’ve had un preparing hem :) The Challenge is now over, bu your healhy liesyle is jus beginning! You now have he knowledge and he experience o keep on going by yoursel. Keep having raw vegan meals – why no 2 or even 3 meals a day! You’ll eel beter and beter and you’ll spread your HAPPINESS all around :) Bu I’m no going anywhere! When you need help or inspiraion, I’m righ here on www.ullyraw.com wih some more ips and recipes, and on www.rawullyorganic.com wih resh ruis & veggies and accessories or raw vegans. Also, connec wih me on Facebook, Twiter, Insagram, and Youube and I’ll be in your eed :) Hugs and kisses,

Kristina :

t h e

CHALLENGE

R� REMEMBE DIE T� A T O N IS LL YRA W EA TING FU T YLE! S E IF L A ’S I T ING! O G N O P E SO KE

Eating Raw

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