Carrillo-Bucaram - The fully raw diet: 21 days to better health with meal and exercise plans, tips, and 130 recipes

To all of you: my family, my friends, my fans, my followers, my volunteers, my co-operators, to each and every one of you who has touched my heart. You have kept me motivated and inspired.

This book presents the research and ideas of its author. It is not intended to be a substitute for consultation with a professional healthcare provider. Consult with your healthcare provider before starting any exercise routine or diet. The publisher and the author disclaim responsibility for any adverse effects resulting directly or indirectly from information contained in this book.

Copyright 2016 by Kristina Carrillo-Bucaram
Select interior photography 2016 by Melissa Skorpil

Food styling by Kristina Wolter
Book design by Kimberly Glyder

All rights reserved.

For information about permission to reproduce selections from this book, write to trade.permissions@hmhco.com or to Permissions, Houghton Mifflin Harcourt Publishing Company, 3 Park Avenue, 19th Floor, New York, New York 10016.

www.hmhco.com

Library of Congress Cataloging-in-Publication Data

Names: Carrillo-Bucaram, Kristina, author.

Title: The fully raw diet : 21 days to better health with meal and exercise plans, tips, and 130 recipes / Kristina Carrillo-Bucaram.

Description: New York, New York : Houghton Mifflin Harcourt, [2016]

Identifiers: LCCN 2015037776 | ISBN 9780544559110 (paperback) | ISBN 9780544562363 (ebook)

Subjects: LCSH: Raw food diet. | Vegetarianism. | Cooking (Vegetables) | Raw foods--Therapeutic use. | BISAC: COOKING / Vegetarian & Vegan. | COOKING / Health & Healing / Weight Control. | LCGFT: Cookbooks.

Classification: LCC RM236 .C29 2016 | DDC 641.5/636dc23

LC record available at http://lccn.loc.gov/2015037776

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My heart is filled with so many THANKS. To everyone. To YOU, who have helped me create this masterpiece, even if I dont know you personally. Each and every person I have met and every experience I have had have shaped me into the woman I am today and have spilled into the creation of this book. To my lovers, I boomerang this magic right back to you. To my haters, whew! You taught me how to take my pain and use it to fuel greatness. For all of you, I am thankful.

Thank you, God, for the opportunity to share my voice and my passion with the world. That freedom is what keeps me driven, motivated, and alive. I am doing what I am meant to be doing: sharing the message of health and just being me, allowing my journey to inspire others. Thank you for allowing me to share this gift of life.

Thank you to my family: my father, my mother, my sister, my brother, Birdie, and my closest friends, who have walked with me through what has sometimes felt like fire. You have held me accountable, pushed me when I needed to make strides, and held my hand when I felt like I was in a dark corner. You have all taught me to be strong. You have brought color into my life and shown me LOVE, not only by standing by my side, but also by giving this lifestyle a try and supporting it, even if you didnt understand it at first. You encouraged me to find my voice and to stand by it no matter what. You have supported me in my endeavor to spread the message of health to everyone I know. To my family, to my friends, I love you.

Special thanks to John Rose for introducing me to this lifestyle. You showed me that rebirth is possible. What a gift! Thank you to Dr. Douglas Graham for your support, guidance, and mentorship. To my mentors and teachers, thank you for never letting me get away with anything less than my best.

Thank you to HMH for the opportunity to write my first book and to put the past ten years into this beautiful compilation. Thank you to Sally Ekus, Stephanie Fletcher, Linda Ingroia, Andy Schloss, Laurie Masters, Melissa Skorpil, Kristina Wolter, the photography team, the film team, nutritionist Dana McDonald, and fitness expert Hanna Davis for their part in shaping this work, and to Mr. and Mrs. Nigel Bell for sharing their beautiful kitchen for the photo shoot. It would not have been possible without each of you. To my sister Bianca Bucaram, who has helped me throughout the entire process, I do not know how I could have done this without you.

To my community in Texas, the Rawfully Organic Co-op ROC stars, you are family to me. To everyone who has offered a hand to volunteer, thrown watermelons in a line, dripped sweat in the Texas heat, or opened up your arms to give the best hugs, you have helped a beautiful dream become a powerful reality. We are continuing to change the world together. Thank you to this community for supporting me through the rough times to help keep the co-op going. Your belief in this cooperative has given it life and continues to shape it as it evolves into the force that it is.

My thank-yous will never end, only grow. I hope that you all enjoy this book. You helped me write it, and you were a major piece of this FullyRaw pie. I love you.

I am excited to be with you as you start this 21-day diet. It takes time to turn good intentions into healthy habits, and we will use the following 21 days to build you a new life. As I teach you how to live and eat Fully Raw, you will learn about eating more fruits and vegetables: uncooked, unprocessed, ripe, and pure. As opposed to other diets that promise quick weight loss and a lifetime of calorie restriction, relying on completely unprocessed raw fruits and vegetables that are naturally high in phytonutrients, moderate in calories, and low in fat allows you to eat all you want, every meal of every day. Not only will you be feasting on vibrant fresh produce, but I will be with you as you progress, showing you creative ways to combine that bounty into colorful salads, rich satisfying smoothies, fortifying juices, elegant main dishes, and tantalizing desserts. I will give you all the tips, tricks, recipes, and strategies you need to succeed!

If eating Fully Raw is new to you, the switch to eating 100 percent fresh raw produce may feel strange at first, but once you get the hang of it and start to embrace its benefits, you will find it to be a lifestyle that is easily adapted to your needs and one that you will come to love. Ive been eating Fully Raw for ten years, and I have come to love the way that I eat and live. I have helped many others get off the diet treadmill and I will do the same for you.

Even if youre not sure about consuming a 100 percent raw food diet, eating one Fully Raw meal a day can be a great start. The switch from eating cooked to raw foods is just a matter of increasing the percentage of raw fruits and vegetables that you consume. The more fruits and vegetables you eat, the less room youll have for cooked and processed foods and animal products. Many people find it easiest to start by having a fruit smoothie or a large fresh fruit juice and some perfectly ripe seasonal fruit for breakfast, while leaving everything else they eat the same. Or you might want to eat Fully Raw for several days and then eat other foods for a meal or for a day. It has been my experience that once you take that first baby step, you will find it easier and easier to eat more Fully Raw meals and may eventually take the leap. Even including just one Fully Raw meal a day reaps tons of benefits. And once you do that, within a week you will feel your energy increase, your skin clear, your digestion improve, and your spirit soar. Start slowly and be mindful of your body. You arent just starting a diet; you are building a new life!