Rawsome Lifestyle Coaching

Eating Raw for A Day

Prepared by

Chris Gay {250} 537 2048 [email protected] Raw Food Lifestyle Coach http://www.rawsomecoaching.ca/

Rawsome Lifestyle Coaching

Personal Coaching services, group sessions, in-home consultation and spa packages

Chris Gay {250} 537 2048 [email protected] Raw Food Lifestyle Coach http://www.rawsomecoaching.ca/

You may never know what results come of your action, but if you do nothing there will be no result. - Mahatma Gandhi

Content
Welcome 5 What is and Why Raw Plant Based Foods? 6

Five Reasons to Choose More Raw Food In Your Diet

Starting a Raw Food Diet Getting Started

8 9

My Personal Goal

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My Journal - Self

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My Journal Body and Environment

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My Relationship With Food Menu Recipes Breakfast Lunch Dinner Dessert or Snacks Celebration

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Welcome

Welcome to your Eating Raw For A Day workbook. Youve just taken the first step to towards a raw living foods lifestyle. Hi, Im Chris Gay and Ive been living a raw foods lifestyle for the past 3 years. I provide coaching support to women who want more vitality, energy and mental clarity. My husband Jim and I began this journey due to a health concern and because we have been growing and selling wheatgrass commercially for the past 4 years http://www.saltspringislandwheatgrass.ca/ Once Jim took his raw foods chef training at Living Lights in Fort Bragg California, there was no turning back. We soon manifested a new growing operation for the wheatgrass and workshops and not a caf events in our new purpose-built demo teaching kitchen facility. http://www.rawsomelivingfoods.ca/ My personal background in facilitation, project coordination, change management, coaching training with Coaches Training Institute and Alissa Cohen Chef Training, as well as a lived experience in transitioning to a raw food lifestyle, has prepared me to make this transition realistic and possible for others. Jim and I co-facilitate workshops http://www.rawsomelivingfoods.ca/events.html and I offer coaching support one on one, to groups, and through email and internet-based support. http://www.rawsomecoaching.ca/ I hope you find this simple Eating Raw for A Day workbook easy to follow and that it brings you one step closer to realizing a lifestyle that can be energizing, nutrient rich, delicious and simply rawsome. In health, Chris.

What is Raw Living Food?

We call food raw if it is: Uncooked Unprocessed - Never heated above 40 C/105 F degrees. - As fresh (or wild) as possible and Organic - No irradiation, preservatives, pesticides or GMO

Why Raw Plant-Based Food?

The first thing that is lost when you cook something is the water content. Our bodies are between 60% to 75% water. Vegetables and fruits are loaded with water, and it is structured water that better facilitates our biological processes. Cooking de-natures the proteins in our food, rendering them harder to digest and utilize. Cooking food above 105 destroys 50% of the protein in our food and 50 to 80% of the vitamins and minerals. Most importantly enzymes are destroyed when food is heated above 118. There are two different types of enzymes in our bodies, metabolic enzymes and digestive enzymes. We produce over 100,000 different enzymes, each doing a unique task. Enzymes are the catalyst of every chemical reaction in our bodies. Without them, there can be no cellular division, immune system functioning, energy production, nor brain activity. A significant aspect of the aging process is the result of running out of enzymes. Cells stop dividing; our immune system begins to fail. Our enzyme reserve is depleted over a lifetime of eating cooked food. From an environmental point of view, cooked food destroys our bio-terrain. Living food supports a healthy bio-terrain. Every major health authority in the country from the Cancer Society to the Heart Disease Society has been stressing the importance of eating more fresh fruits and vegetables. Increased portions of fresh fruits and vegetables are a recommendation of all health authorities. Raw foods are fruits, vegetables, raw nuts and seeds, and sprouted grains combined and alone transformed into nutritious and delicious meals.

Five Reasons to Choose More Raw Food

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In Your Diet
Thanks to Vicky White http://www.beautifulonraw.com

1. Weight management: Many of the nutrients in cooked food are destroyed at temperatures over 40 Celsius. You feel less satisfied when you eat cooked food and tend to eat more as your body tries to get the nutrients it needs. Eating more RAW vegetables and fruit provides your body with the nutrients it requires. You will feel more satisfied and tend to eat less.

2. A vibrant life: The Standard North American Diet of cooked and processed foods (meat, dairy, and grains) lacks the vitamins and enzymes for vibrant health. The Standard North American Diet creates an acid state in the body that opens the body to health problems. When you eat raw you get the enzymes you need for digestion and good health. Adding just one green smoothie every day will improve your general health. Building your immune system is especially recommended when people warn of coming pandemics.

3. Improved mental clarity, focus, and creativity: Removing the toxins from your body allows you to connect with your true self. You'll feel more positive, emotionally balanced, and inspired.

4. Environmental concerns: More than 70% of the grain produced in North America is fed to cattle and cattle are energy guzzlers. In the U.S. alone, 157 million metric tons (350,000,000 lbs.) of cereal, legumes and vegetable protein suitable for human consumption are fed to livestock to produce 28 million metric tons of animal protein that humans consume annually.

5. It's cheaper to shop the outside aisles at the supermarket - even when you select organic. The sugar filled, highly packaged and processed foods add on the dollars.

Starting A Raw Food Diet

Inspired by Best of The Raw www.thebestofrawfood.com

When you're starting a raw food diet, you may not know how to begin. What can you eat? What should you buy? Should you go 100% raw or is it better to go gradually? Here are some tips and tricks to help you get started. Top 5 Starters Tips Organic foods: Start buying organic. Just this change will have a dramatic result on your health. More green vegetables: Adding more dark green leafy vegetables (kale, lettuce, broccoli) into your diet will provide you with more chlorophyll, more plant-based protein and more Vitamin C all beneficial for healing and building up the immune system. (Remember that protein is found in all food and you dont need to think of meat as your only source of protein.) Reduce processed foods: Reduce the amount of pre-made, processed foods that you eat. Begin by eating more foods that you make yourself rather than out of a can or box or frozen package will reduce the toxins and chemicals in your body and increase nutrients. Drink water: Upon rising in the morning, drinking 1-4 cups of water will assist you in flushing your system of toxins and emptying your bowels of waste. Always drinking a cup of water 5 minutes before eating a meal, rather than with your meal to assist in digestion. Add healthier foods to your diet gradually: You can try something new every day, week or month. It doesn't really matter, as long as you keep going at a pace that's right for you. Before you know it, you'll eat a large amount of your diet raw. And you'll feel it.

These superfoods are an effective, quick and easy way to get results fast. Raw Chocolate Goji Berries Maca Hemp Seed Wheatgrass Juice

Getting Started
If you are new to eating more raw plant-based foods in your diet, then it is helpful to plan ahead. Just like when you are taking a trip you need to ensure you have all your documentation in order, that you have luggage, that you have appropriate clothes for the climate you are going to, that you are ready mentally, emotionally, physically and spiritually for this new adventure.

Check the menus to make sure you arent allergic to any of the ingredients. Make sure all ingredients are available at your local grocery store. Ensure you have the equipment to make the items on the menu most recipes ask for a blender and/or food processor. Make sure you like the sound of the recipes that they would be something you are willing to try. Be gentle to yourself. Eating raw all day may be new for you and something you would prefer to do on a day when you are going to be home. Everything you will be eating is raw and requires chewing. Take the time to chew and you will get more nutrients out of the food, require less food, and you will find it moves through your system easier.

On the day of eating raw: Some people feel a general sense of lightness, both physically and emotionally. You may feel more positive and at peace.

The day after eating raw: Some people lose 1-2 pounds (depending on how much weight you are carrying). There may be less puffiness or bloating in your face and body. Your eyes and skin may look clearer.

My Personal Goal
Be clear on why you want to go raw for a day. In order to stick with this change in your diet, you need to be personally invested in the change. 1. What is one goal that you are trying to reach by going raw for a day? ______________________________________________________ ______________________________________________________ ______________________________________________________

2. Think of a time when you set a goal for yourself and you successfully met it. How did that feel? ______________________________________________________ ______________________________________________________ ______________________________________________________ 3. What kind of supports will you put in place for yourself in order to stick with eating raw for a day? ______________________________________________________ ______________________________________________________ ______________________________________________________

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My Journal
This is your opportunity to notice any changes before or after your Raw for a Day. Incorporating more raw living foods into ones diet provides an opportunity to spend time with your self, your body, and your environment. These next 2 pages are where you can capture changes in your self (mind, spirit, mood) your body (look for facial changes around your eyes, whether your tongue is coated or not, if your body feels lighter), and your environment (alterations to your kitchen, how you spent your time, where you shopped in the grocery store). Raw for a Day is your commitment to you. It is your day to make a difference in your life by bringing the gift of living foods into your heart, your soul, your body and your mind. Enjoy your Raw for a Day and recording your rawsome changes. It is particularly useful to fill this in twice on your Raw for a Day and the day after.

Self (Mind, Spirit, Emotions)

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Body (Physical)

Environment (Your inner sanctuary and the greater world)

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My Relationship With Food

Do you like to play with food? Before you embark on making any of the recipes, think about how much time you like to spend in the kitchen. If making cooked food is a chore for you, then it will feel no different preparing raw living foods. You will probably find the recipes using minimal ingredients and only a blender or food processor to assist with the chopping and mixing more appealing and easier. If you love reading cookbooks and trying out new recipes and inventing your own, then tackling these simple recipes will be a treat plus they will get your creative juices going. Those recipes with some additional steps will be more up your alley. If you prefer all your food to be ready as quickly as possible, then approaching raw living food in its purest form will be for you that is having a nice fresh salad for lunch and dinner and plenty of fresh fruit for breakfast and snacks throughout the day. We all need food. How we get the food into our bodies varies from person to person. How esthetically appealing the food is, as well as the variety of textures and flavours will depend on how adventuresome you are with food generally. Therefore, go with those recipes that appeal to your senses, for as we know, eating is a very sensuous experience. How our food looks, tastes, smells, and feels is all-important and will determine to what degree we will stick with a particular diet and more importantly, enjoy what we eat. Keep in mind that one of the finest gifts we can give ourselves is the gift of food. Pure unprocessed food. Food that is life giving. Food that comes directly from the soil unto our plates. Food that has an abundance of colour (dark greens, reds, oranges). Food that has a minimal amount of added seasonings and additives. Food that relies on naturally occurring sugars (e.g. fruit juice or dates) rather than fabricated sugars (white and brown). Food that has no animal products nor wheat and dairy (which are hard to digest and are acid forming). Foods that produce an alkaline environment a healing medium for our bodies. And an abundance of clean water. Embarking on this journey for a day is the first step in awakening a newfound love for you. Embrace life - one day at a time. You deserve it.

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Menu
This menu will provide you with options to choose from for breakfast, lunch and dinner. Snack options provided are to be eaten in between meals. Water is to be drunk throughout the day. Water Drink 1-4 cups of water upon rising in the morning. Always drink 1 cup of water 5 minutes prior to eating. Drink a cup of water in between meals. Aim for drinking 6-8 cups throughout the day. Breakfast Blue Green Smoothie. Strawberry Peach Smoothie. Fruit and dip. Granola. Lunch Cream of Zucchini Soup. Salad. Lettuce Wraps. Dinner Burgers. Stuffed Mushrooms. No Nut Veggie Stew. Salad. Snacks Extra smoothie from breakfast. Ants on a Log or Frogs on a Lily Pad. cup raw nuts (your choice) with raisins. Piece of fruit (orange, banana, apple, etc). Cacao Cookie. Almond Tahini Cookie.

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Recipes Breakfast
Blue-Green Smoothie for One
Yield 24-ounces/710 mL (1 large serving)

2-3 cups (500-750 mL) coarsely chopped kale, firmly packed 1 1/4 cups (310 mL/180 g) fresh or frozen blueberries 1 large ripe banana, broken into chunks 1 medium-size orange, coarsely chopped 1/2-1 cup (125-250 mL) purified water

Combine all of the ingredients in a blender and process until smooth. Add water as needed to achieve the desired consistency. Serve immediately in a mug rather than a glass. Nutrition Note:
A Blue-Green Smoothie delivers 7 grams of protein plus more than 20% of your day's supply of calcium, magnesium, and potassium, and six B vitamins. It also supplies your recommended intake of vitamins C and K and beta-carotene several times over.

Strawberry-Peach Smoothie
Yield: 4 cups/1 L (2 servings)

Combine all of the ingredients in a blender and process until smooth. Add purified water as needed to facilitate processing and achieve the desired consistency. Serve immediately. Nutrition Note:
This smoothie is low in fat and high in antioxidants, and with the addition of greens, its nutrient density soars! With only 206 calories, a single serving packs over 100% of the RDA for vitamins C and K, an impressive 11 grams of fiber, and 142 mg of calcium.

2 cups (500 mL) coarsely chopped ripe peaches or nectarines 2 cups (500 mL) fresh or frozen strawberries 2 oranges, coarsely chopped 1 cup (250 mL/67 grams) coarsely chopped kale or romaine lettuce, firmly packed 2 tablespoons (30 mL) green powder supplement (optional)

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Breakfast
Sweet Creams Fluff
Yield: 1 cups

1 cup raw cashews, soaked for 1-2 hours 2 tablespoons organic maple syrup (optional) 1 teaspoon vanilla extract 6 Medjool dates, pitted and soaked for 1-2 hours Water, reserved from soaked dates

Drain dates and reserve the liquid. Place dates in blender. Drain and rinse cashews and place in blender. Add vanilla and maple syrup in blender and slowly add date water until smooth (about the consistency of whipped cream). Add more water to thin if too thick. Chill for at least 30 minutes before serving. Will keep for 5 days in fridge. Great as a dip for fruits or a garnish on top of a fruit salad. *To soak cashews: Place cashews in a bowl with twice the amount of water. Minimum soak time is 1 hour and the maximum is 8 hours. 8 hours seems to be the magic number for most seeds and nuts but cashews require little soaking. Drain and rinse well. *To soak dates: Place dates in water to cover, plus a good inch or so. Let soak about 1 hour.

Granola
(Thanks to Jennifer Cornbleet) Makes 2 cups, 4 servings

1/2 cups almonds, soaked 1/2 cup sunflower seeds, soaked 1/2 cup walnuts, soaked 1/2 cup raisins Dash sea salt 1/2 teaspoon ground cinnamon Fresh fruit, to serve Almond Milk, to serve can purchase at your local grocery store

Place the almonds, sunflower seeds, walnuts, raisins, salt, and cinnamon in a food processor fitted with the S blade and process until coarsely chopped. Stored in a sealed container in the refrigerator. Granola will keep for 2 days. Serve with fresh fruits and Almond Milk.

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Lunch
Cream of Zucchini Soup
Makes 2-3 servings

1 medium zucchini, peeled and chopped (about 2 cups) 2 stalks celery, chopped Juice of 1 lemon cup fresh parsley 1 green onion or can use 1 teaspoon onion powder 1 Medjool dates 2 tablespoons extra virgin olive oil 1 tablespoon Tamari 1 teaspoon garlic powder teaspoon sea salt, or to taste 2 tablespoons minced fresh dill (or 2 teaspoons dried) or for a different flavour substitute with 1 teaspoon of curry and 1 teaspoon of cumin (or to taste) 1 - 2 cups water depending on how thin you like your soup

Place the water, zucchini, celery, lemon juice, olive oil, parsley, garlic and onion powder, date, Tamari, salt in a blender or Vita-Mix and process until smooth. Add dill (or curry and cumin) and blend briefly. Add additional water to thin the soup to desired consistency, and blend. Serve chilled or at room temperature. Stored in a sealed container in the refrigerator. Cream of Zucchini Soup will keep for up to three days.

Rawcamole
2 avocados 1 tomato chopped 2 tablespoons lemon juice 1 teaspoon garlic powder, onion powder, cumin, chili powder Salt to taste A few dashes of cayenne

Mash the avocados in a large bowl with a potato masher or fork. Stir in lemon juice and spices. Chop tomato and add to avocado mixture.

Lettuce Wrap
2 Romaine leafs Sprouts

Spread a layer of Rawcamole on each lettuce leaf. Sprinkle a thick layer of sprouts on top. Roll up your lettuce leaf into a wrap.

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Lunch
Salad
1 head lettuce (preferably romaine or leaf lettuce) 1 tomato chopped 1 carrot 2-4 leafs of kale cup cabbage cucumber red pepper cup broccoli

Wash and chop all ingredients and place into a large bowl. Toss. Top with Rawcamole or Italian Dressing. Sprinkle with hemp seeds, nutritional yeast, other raw nuts or seeds.

Creamy Italian Salad Dressing

Use a blender. Put all ingredients in then slowly blend until smooth. 1 medium zucchini 1 tbsp olive oil cup fresh squeezed lemon tsp salt tsp dried mustard tsp cayenne or less if too hot 1 tsp onion powder 1 tsp garlic powder 1 tsp Italian seasoning Add more spices/salt/cayenne to taste, if too bland. If too lemony add a couple more tablespoons of olive oil. Can add some water if too thick and creamy. Store in jar in fridge for up to 5 days.

Dinner
Stuffed Mushrooms
1 Portobello mushroom Rawcamole 2-4 tablespoons Tamari (may need more depending on the size of the mushroom)

Remove the stem of your mushroom. In a bowl coat your mushroom with Tamari. Let it sit in the Tamari (making sure it is coated) for up to an hour. Remove the mushroom from the bowl, place on a plate and stuff with Rawcamole. Serve with a salad.

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Dinner
Tomato Veggie 'No Nut' Stew
cup sun dried tomatoes 1 Medjool date 1 large carrot 2 large celery stalks 1 red pepper 1 large Portobello mushroom 2 tomatoes 1 tsp salt 1 tsp basil (or other spices - e.g. curry and cumin, chili powder, fresh dill, etc.) 1 tsp garlic powder 1 tsp onion powder 1/4 tsp cayenne

First Step: Soak cup sun dried tomatoes and 1 Medjool date for 1 hour. Second Step: Cut ingredients into chunks before adding to food processor using the S blade. Pulse chop after each addition: 1 large carrot 2 large celery stalks 1 red pepper 1 large Portobello mushroom Place into a large bowl. Third Step: Drain pre-soaked sun dried tomatoes and date (or juice of 1 orange) and place in blender along with: 2 Tomatoes 1 tsp salt 1 tsp basil (or other spices - e.g. curry and cumin, chili powder, fresh dill, etc.) 1 tsp garlic powder 1 tsp onion powder 1/4 tsp cayenne Blend until a thick smooth consistency. Pour over vegetables in bowl and stir until mixed. Add a variety of bite sized cut veggies (zucchini, corn, beans, peas, cauliflower, etc.) and stir into the stew. Dehydrate for up to an hour if a warmer stew is desired and serve in bowl topped with nutritional yeast and hemp seeds. Serve with green salad.

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Dinner
Nutty Veggie No Meat Burgers
1 large carrot 1 large celery 2 cups soaked raw organic walnuts (you can use almonds instead or a combination of nuts and seeds such as sunflower seeds) 1/2 tsp salt 1 tsp curry (you can vary the flavour by adding other spices such as basil or dill) 1 tsp garlic powder 1 tsp onion powder 1/8 tsp cayenne 1 tbsp wheat free Tamari (or regular Tamari or Nama Shoyu)

First Step: Preferably soak 2 cups raw organic walnuts for 8 hours. (Can work if you have forgotten to soak the nuts.) Drain and rinse. Second Step: Cut ingredients into chunks before adding to food processor using the S blade. Chop finely after each addition until smooth: 1 large carrot 1 large celery stalk 2 cups soaked raw organic walnuts (you can use almonds instead or a combination of nuts and seeds such as sunflower seeds) 1/2 tsp salt 1 tsp curry (you can vary the flavour by adding other spices such as basil or dill) 1 tsp garlic powder 1 tsp onion powder 1/8 tsp cayenne 1 tbsp wheat free Tamari (or regular Tamari or Nama Shoyu) Add more spices/salt/cayenne to taste, if too bland. If it is too wet, you can process in more nuts to make it drier. Third Step: Form into round balls or patties or just spread on your leaf of lettuce like a pate. Serve on top of a leaf of lettuce and garnish with a tomato and onion. Serve with green salad. Drizzle salad dressing on top for more flavour. If you have a dehydrator, you can put into dehydrator on a teflex sheet for 2 hours or longer at 105 degrees. Flip after one hour.

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Dessert or Snacks
Almond Tahini Cookies
Makes 3 dozen

1 cups raw organic almonds (preferably) unsoaked 24 Medjool dates cup tahini 1 tsp vanilla 1 tsp almond extract 1 tsp ginger 1 cup raisins

Use a food processor with the S blade. 1 cups raw organic almonds (preferably) unsoaked Grind in food processor until fine and powdery. 24 Medjool dates Grind in food processor with almonds. cup tahini 1 tsp vanilla 1 tsp almond extract 1 tsp ginger Grind in food processor with almonds and dates. 1cup raisins Add to food processor and grind until everything holds together. If too dry, add a bit more tahini or dates. If too wet, add more almonds. If flavouring is not sweet enough add more raisins. Form into 1-inch balls. Put into sealed container in the freezer. Will last for up to 3 months in the freezer.

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Dessert or Snacks
Cacao Cookies
Makes 3 dozen cookies

3 cups raw organic walnuts (preferably) unsoaked 2/3 cup raw cacao (preferably) 1 tsp vanilla 24 Medjool dates

Use a food processor using the S blade. 3 cups raw organic walnuts (preferably) unsoaked. Grind in food processor until fine and powdery. If you over process walnuts they will become too oily. 2/3 cup raw cacao (preferably) 1 tsp vanilla Grind in food processor with walnuts. 24 Medjool dates Grind in food processor with walnuts and cacao and vanilla until everything holds together. Form into 1-inch balls. Put into sealed container in the freezer. Will last for up to 3 months in the freezer.

Ants on a Log or Frogs on a Lilly Pad

2 stalks of celery 2 Romaine leafs 2 tablespoons of raw almond butter (can purchase at your local grocery store) Handful of raisins

Clean either 2 stalks of celery or a couple of leafs of Romaine lettuce. Spread almond butter on your choice of celery or Romaine. Sprinkle a few raisins on the almond butter. An easy, convenient snack. Try using almond butter as a dip for carrots, celery and cauliflower as well. A great mid-morning pick-me-up.

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Celebration!
You made it! Whether this day has been transformative or not for you, there are some things we know for certain: You gave your body the gift of live foods for one day. You spent more time being conscious of the foods you put into your body and where those foods came from. You spent time handling your food, preparing your food, and used less food that came in packages therefore less of an impact on the environment. You honoured the process of eating foods by taking time to think about what you were going to eat, taking time to prepare the food you were going to eat, and taking time to chew your food. Welcome to the slow food movement!

Are You Ready To Take The Next Step?

Welcome to a new way of approaching your life. You not only altered your palate for a day, you raised your consciousness. If you are ready to make a shift to a raw food lifestyle, then why not try one of Rawsome Lifestyle Coaching services: http://www.rawsomecoaching.ca/ One on one Rawsome Lifestyle Coaching in person or on the phone. In-your-own-home Rawsome Transformation Consultation. Rawsome Living Lifestyle 2 one-hour free coaching sessions on the phone, 4 group coaching sessions by phone, 1 Rawsome Living Lifestyle Manual Rawsome Spa Package includes 15 minutes on the state of the art Magnetic Resonance Stimulant mat, 30 minutes in the infra-red sauna, 15 minute ultra sound facial, Rawsome lunch, 30-minute complimentary coaching session Rawsome Workshops through www.rawsomelivingfoods.ca Your Rawsome Life is about to begin. Contact Chris at: 250-537-2048 or email at: [email protected]

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