Diet Beta Test

Since reading a blog post by Katherine Nilbrink, one of my favorite plant-based nutrition mentors about listening to your body instead of following the latest diet fad, I have become more aware of how certain foods make me feel. I notice how sugar laden food tastes so good in the moment, but within a few minutes of hitting my bloodstream makes me feel sick and weak. I notice how poor eating habits have caused inflammation which has wrecked havoc on my body. It has caused edema, raised my blood pressure to dangerous levels, and created joint pain that includes a frozen shoulder which makes it difficult to do simple things like brush my hair or get money out of the ATM.

Dieting has been on my mind a lot lately. But, my track record with diets are not good. In fact, it's the one thing I think I've failed at the most. There are so many good programs out there, but I usually derail the first week, sometimes the first day.

I have been a fan of Chalene Johnson since I discovered her during my Beachbody days. I love her bubbly personality and she's so fit. She is passionate about helping people live their best life. So, when I saw that she is offering an experimental program where participants create their own diet that got my attention.

The truth is I know what to do. I've studied nutrition and wellness nearly every day of my life since I was 18. I also know that when it comes to our health, we can never learn enough. I always think when I join a "diet" program that I wish they did this or that because then it would be easier to follow. So, now is my chance to put together a program that works for me. I know I could do it on my own, but the accountability and motivation is higher when you surround yourself  with like-minded people. I also like being involved with BETA ground-breaking programs. There is something exciting about being the first to breath life into something that could help hundreds of people. I sure hope it's a first "diet" program I stick with. Why wouldn't it be if I am the one creating it?! I think this will be a fun experiment. I'll let you know how it goes.

The program starts May 1st, so there is still time if you want in! Sign up at dietbetatest.com.

First Vegformation Meetup of 2016

Calling all vegetarians, vegans and anyone interested in the plant-based lifestyle! Our first Meetup of 2016 will be Saturday, January 23, 2016 from 10:30 a.m. - 12:30 p.m. at the Marion Public Library in Meeting Room A. 

In this first Meetup we will set the agenda and meeting times of Meetups for the year and start planning the first ever VEGFEST in our community! I am excited to meet other positive-minded people who are interested in plant-based nutrition. If you are in the neighborhood this Saturday, you are invited to join us!

 

The Marion Public Library is located at 600 S. Washington Street, Marion, IN 46953.

 

Listen Up! FREE Plant Based Nutrition Classes

The PlantPower Way by Rich Roll and Julie Piatt

I LOVE Chef AJ's FREE teleclasses! She does weekly interviews with leaders in the plant based movement. This week she is talking with Rich Roll and his lovely wife Julie Piatt about their new book, The PlantPower Way. I'm a big fan of Rich and Julie, so this is a triple treat for me. The Rich Roll podcast is one of my favorite podcasts. I listen to it every week. I'm waiting for Julie to get her own podcast. Hint, hint Srimati! I have learned so much from all three of them and am super stoked to hear more about their new lifestyle book and plant power recipes that Rich has been teasing his listeners about for months. I can't wait until the book comes out and am happy to help them spread the power power word through my blog and Thunderclap.

YOU are invited to listen in on the call along with me and many others who are on this empowering wellness journey. The info to join the call is posted below. I am so grateful that Chef AJ opens up these calls to the plant-based community and the plant-curious!

WHAT: Chef AJ Teleclass with Rich Roll and Julie Piatt
WHEN: Thursday, April 2, 2015, 6 p.m. Pacific, 9 p.m. Eastern
CALL: 712-432-1212
MEETING ID: 263-629-008

Two Grand Food Journal App

Two Grand Food Journal App

I mentioned on previous blog posts that I am following the advice of two plant-based nutrition experts: Katherine Nilbrink and Chef AJ. Chef AJ has an awesome program called Ultimate Weight Loss. She has teamed up with fitness expert John Pierre. Part of Chef AJ's program is a very active Facebook Group. I used to think I could do everything on my own, but after falling down one too many times, I realize how much a community of positive, like-minded people can help support you on your wellness journey.

All three experts advise keeping a food journal. I love to write, but for some reason I find food journaling a chore. However, I LOVE technology, so I was curious if a good food journal exists. I know there is an APP for everything!

In the UWL group I kept seeing people mention Two Grand. At first it wasn't on my radar what it was, but then when John Pierre posted, "I hope you are keeping a food journal," several people responded saying they use TWO GRAND. That prompted me to check it out.

Two Grand is like using Instagram to keep track of your food intake. You simply take a picture of what you are eating. I remember doing that with my camera a few years ago, but Two Grand keeps track of it and you can share it if you want to. You can also set goals, follow your friends, and participate in challenges like "No eating after 8 p.m., 50 pushups, drink 80 oz of water daily," etc.

I'm going to give it a try. You can follow me @Vegformation and I will follow you back!

Kathy G
facebook.com/vegformation

Detox Day 1 of 3

I am working with two top-notch plant-based nutrition coaches: Katherine Nilbrink and Chef AJ. I'll talk more about what I'm doing with Chef AJ's program in a future post. I am working with Katherine one-on-one. I first connected with her when she was the instructor for the T. Colin Campbell Plant-Based Nutrition Certification course  I was taking through eCornell University. That was about three years ago. Katherine has seen how I have struggled to transition to a whole-food, plant-based lifestyle and lose weight. She offered to help me at the beginning of this year. She is working on rolling out a couple new programs that I will share with you when they are ready. You could say I'm her BETA tester. I am more than willing to be the guinea pig for this program because I believe in the whole-food plant-based lifestyle. I want to get healthy and help others along the way.

First up on Katherine's program is a 3-day detox that I have been putting off because I didn't think I would stick with it. I wanted to tie it in with something which turned out to be my birthday. I will turn 52 on Monday, so the days leading up to my birthday is when I decided to do the detox. I want to be able to start a new chapter in my life that is opposite direction of food addiction and leave behind all the baggage that comes with it.

Today is Day 1 of 3 for the Detox. I took the day off work today and stayed in bed as long as I could. I think I was still trying to delay starting the detox program! I just didn't want to have to think about food. I'm tired of it being an issue, which is why I ultimately decided to get up and get on with it.

Surprisingly, I'm not hungry today. No cravings. I drank 32 oz of water with lemon when I got up which is something I do every day anyway. No change there. I waited until I got hungry to have "breakfast" which was late afternoon. I feel pretty good so far. No detox symptoms.

If I complete this detox, which I fully expect to do, it will be the first time in my life that I have completed one. I've tried to do juice fasts a couple times, but barely made it through the first day. I think I made it to the second day once, but it was a struggle.

This detox doesn't feel depriving at all. It also involves other holistic aspects of life beyond food like pampering yourself - that's my kind of detox!

I'm looking forward to this detox because I believe it will pave the way to a life of abundant health and energy that is waiting for me!

Kathy G
facebook.com/vegformation

Here's a delicious looking detox water recipe!

Replenishing Willpower

My plant based nutrition coach sent out her newsletter today inviting her followers to check out her friend and psychologist Susan Peirce Thompson's presentation on the mistakes dieters make. I was very curious about that and followed the link.

Have you ever received information that feels like finding the missing piece to a puzzle? That's what Dr. Thompson's message was like for me. I could especially relate to your message about willpower. Oh how I have struggled with willpower over the years. Feeling like a failure time and time again. I even said it the other day to my coach when I ate a few chips and some pizza rolls after I had committed to eating whole-food, plant-based January 1st - July 4th. I told her lack of planning and follow through with my diet felt like a character flaw. After seeing this video, I get it!

It is such an incredible relief to know that I'm not missing some intelligence gene that is keeping me from losing weight. I have never thought of willpower as something that can be depleted and never dreamed of the simple solutions to replenish it. This information is like hearing the angels sing! I'm so excited to learn more about the psychology behind overeating and get a grip on my wellness journey once and for all.

If you struggle with food addiction and maintaining a healthy weight, I highly recommend you sign up for Dr. Thompson's updates and watch the video below.

Kathy G
facebook.com/vegformationwww.facebook.com/vegformation

Daily Report

Meals
B - Green smoothie
L - Salad, cherry tomatoes, Simdabeweo Salad
D - Skipped - Not hungry

Exercise
50 Squats

Energy
4

Gratitude Journal
Five Things I am Grateful for today...

1. Chef AJ - I love her plant-based abundance approach to optimal health and weight loss. I love that she offers FREE teleclasses every Thursday to help us on our plant-based wellness journey. On the call tonight she is interviewing Dr. Caldwell Esselstyn Jr!

2. My temp job - I've done the same temp job off and on for 10 years. They call me in when they need administrative help. It works for me. It provides income and yet doesn't permanently tie me down so I can pursue my entrepreneurial dreams. The job I'm doing now is in HR and it is usually very quiet so it gives me an opportunity to listen to podcasts while I work. I love that. It's like I'm getting paid to learn! Today I listened to marketing guru Ali Brown, weight loss coach and psychology professor Susan Peirce Thompson and plant-based cardiologist/endurance athlete Dr. Jami Dulaney. 

3. Facebook - Facebook is my social media platform of choice. I use the others too like Twitter, Instagram, Google+ and YouTube, but Facebook is the one I connect with the most. I love that they have groups where you can get support, share helpful information, and engage with each other and your mentors. Jim Rohn says you are the average of the 5 people you hang out with. Facebook gives me the opportunity to hang out with people who I admire and aspire to be like such as Louise Hay, Chef AJ, Mimi Kirk, Katherine Nilbrink, Ali Brown, Sandy Krakowski!

4. Fresh Fruit and veggies - I'm so grateful for food that nourishes my body and makes me healthy. It's God's bounty that is full of energy and life that goes into me to share with you!

5. My BFF - We have been friends for over 30 years and can easily reconnect no matter how much time goes by.

Money and Food

Right now I'm stressed to the max about money. I wish I could feel ok about money so I could attract it to me, but I hate money. Hate that everything comes down to money including health care and the food industry. Don't get me started on those two topics! 

It's easy to say it's not about money when you aren't worried about your mortgage or taxes or utilities or food in your fridge. I want to escape this feeling of worry and anxiety. The problem is my escape has always been food! How do I deal with this flood of emotions without giving in to cravings? I wish there was an easy answer. It feels like I'm in a rowboat in The Perfect Storm! 

Oh wait, I just realized I haven't eaten breakfast yet. Food to the rescue! I wish it didn't have to be like that, but it's amazing how much better I feel just eating a banana and some blueberries. It's an instant mood lifter getting that sugar rush to my brain. Saved from drowning one banana at a time! 

Well, here it is a couple hours later and I ran across a Dave Ramsey video. I think God is trying to tell me something. Dave talks about creating a budget. Just a few days ago I heard a similar speech about menu planning from my plant based nutrition coach. I'm starting to see a pattern here! 

I am even less inclined to create a budget than a meal plan. Fail to plan, plan to fail. Those words are ringing in my ears. Write it down, make it happen. That's my new mantra and it's rattling around in my mind too! 

So, it all becomes a matter of choice. Will I continue to worry and stress about money and food or will I do what I do best, WRITE it down! 

---------

It is now the next day and the stress of yesterday is gone, thank goodness. The best part is I stuck to my plan and didn't eat junk food or binge eat! That's a big win in my books. 

Now that I have calmed down, I realize that I don't hate money. I appreciate what it can do for people. I just don't like what it does to people. 

I almost talked myself out of posting this but I know that the things we hesitate to talk about are the things people can most relate to and can be helped by. So, once again I'm stepping out of my comfort zone and putting it out there. 

If you stress eat because of money worries or haven't had much success with wellness and weight loss, maybe something you discover here will help you on your journey. I don't know about you, but I need all the help I can get when it comes to money and food! 

Kathy G

Facebook.com/vegformation 

This isn't the Dave Ramsey video I watched, but it's the same concept and he even says some of the same things. If you want me to post the video I watched comment below and I will find it! 

http://youtu.be/VzfhKEMWuCY

Daily Report

Gratitude 

1. Clothes that fit.

2. God

3. Dave Ramsey

4. Katherine Nilbrink 

5. Dr. Catey - a dentist who volunteers to provide dental care at the local Bridges to Health Clinic for people who can't afford to go to the dentist. Where would we be without caring and generous in the world. Very grateful for people who care. 

Meals 

B - 32 oz water with lemon, Orange & Banana

L - 20 oz water, Celery & PB, Salad w/salsa

D - 32 oz water, Simdabewea Salad 

Exercise 

50 squats 

Energy Level = 3 

The Game Plan

If you fail to plan, you are still planning. It's called the failure plan! That's the overall message I got from my holistic health coach today. She didn't say it exactly like that, but that's the inference I took away and it really made an impact. 

With all my years of studying personal development, I should clearly understand that if you want to succeed at anything you have to make a plan and then work that plan! 

So why am I so resistant to making a meal plan and sticking with it?! My whatever you want whenever you want it eating plan is obviously not working or I wouldn't be morbidly obese! 

I can see victory stretched out before me, it is so close I can smell it, taste it, feel it, but yet there is an invisible barrier in the form of resistance that has permeated not only my diet but every aspect of my life. Regardless of the obstacles, I am no longer willing to accept mediocrity! I challenge myself to rise up against my past and my fears to become the person God is urging me to be.

I feel this war going on inside me where part of me just wants to go with the flow, not caring about the consequences. The other side knows there is so much more to life when you step outside your comfort zone and when you take care of yourself. Sometimes you have to fight for your freedom, stand up for yourself to yourself.

It's not the menu plan that I resist, I think it's conformity which is something I have rebelled against my entire life. The challenge is to realize that structure and follow through will help me. My plant-based nutrition coach has given me a menu plan but I have subconsciously resisted following it and I haven't followed my own menu plan either. I say I want to be successful with this transition, but my actions have not been consistent with success.

"Rules" have always had to be on my terms or I would rebel and get away from the rule maker as fast as I can. I remember playing a game of Red Rover with my cousins when I was 9 or 10. I didn't feel like they were playing fair, so I refused to play. That's when my older cousin turned to the other kids and angrily yelled, "It has to be Kathy's way or she won't play!" Funny that memory comes to mind as I'm trying to sort through my feelings about menu planning. I have always wanted to be in control of anything that affects my life. I suspect it stems from feeling like I had no control of my life when I was a child.

What I failed to see is that by not controlling my eating plan, I lose control of my health and of my destiny. I will be 52 this month and am quickly realizing that this is a pivotal time in my life. It's the third quarter and the opponent who has come in the form of inconsistency has dominated this game. I will not give up, especially when I know that I can easily win by simply following the game plan! 

Kathy G

facebook.com/vegformation

Daily Report

I am grateful for...

1. My plant-based nutrition coach, Katherine Nilbrink for giving me some much needed tough love and guidance.

2. Clarity on my plant-based journey.

3. Wisdom to listen to wise council.

4. God's grace and forgiveness 

5. Today - I appreciate today and being in this moment.

Meals 

B - 32 oz Water, orange

L - 20 oz water, can of Popeye spinach, banana, a few walnuts, raisins, dark chocolate chips 

D - Carrots with pine nut hummus, steamed potatoes 

Energy Level on a scale of 1-10

3

Write it Down, Make It Happen

"If you have a goal, write it down. If you do not write it down, 

you do not have a goal - you have a wish." ~ Steve Maraboli

There are many reasons I am writing this daily blog. One reason is to keep myself accountable on a consistent basis of my plant-based transformation. One reason is to share information that may help someone else on their wellness journey. Another reason is to write down my intentions and make them happen. 

Studies show that people who write down their goals are 10x more likely to achieve them! Google the famous 1979 Harvard study to confirm that stat. There is power in writing things down. 

Think about your To Do list. Are you more likely to do the things you've written on your list? Of course, because it helps you remember to do it and keeps it in front of you.

What are your wellness goals? Are those goals written down? You don't have to go start a blog like I did, although it's certainly a powerful way to keep you consistently writing down your thoughts and goals! Simply use a notebook, a pocket calendar, the notepad feature on your smart phone or computer. Whatever works best for you. 

I am a writer. I love to write, so this one is easy for me. I write things down all day long. I know it's only a matter of time before I accomplish whatever it is I set out to do when I write it down because when I write it down, I make it happen. Writing it down will work for you too. Give it a try! 

Kathy G

facebook.com/vegformation 

Daily Report

Five Things I'm Grateful For

1. Plant based options in stores and restaurants!

2. Decent winter weather (prayers for those affected by the blizzard out east) 

3. My creative brain that is always giving me ideas

4. Chef AJ offering free plant based teleclasses every Thursday (check her website at eatunprocessed.com for details)

5. Getting to have lunch with my daughter. 

Meals 

B - 32 oz water with lemon, orange, oatmeal with a few raisins & walnuts

L - 32 oz water, Veggie fajitas 

D - 20 oz water, Baked Potato with sauteed mushrooms and onions

Other - Onion Rings, a few walnuts with raisins and dark chocolate chps 

Exercise 

Walk at the mall with my BFF 

Book Review: SKINNY BITCH

Buy Skinny Bitch using my Amazon Affiliate Link

I keep seeing and hearing about Skinny Bitch being influential in inspiring people to adopt a plant-based lifestyle. I am surprised that I haven't read the book or listened to the audio book before now. So, I went to purchase the book on Kindle and saw where I have a credit from being a monthly member of Audible and could get it for free, which made my day. I spent the next two days listening to the book while I worked. 

Skinny Bitch was published in 2005. I can't help but think that I had discovered this book when it first came out or even a few years later, it may have helped save me from continuing the SAD path I was on that led to me getting abscessed diverticulitis and having 18 inches of my colon removed. That is part of why I am doing this blog. Maybe someone will see my post and read books like this one or discover resources that will save them years of illness and disease. The thought of even one person being helped is enough to keep me going. 

I vaguely remember some controversy when the book first came out. I can see why. A few parts, especially at first are in your face with the author slinging profanity and calling the reader/listener names that some may find offensive. If you can get past that, you are in for an eye opening experience that will give your senses a visual walk through slaughterhouses that you won't soon forget. I guarantee that you will not look at your food the same way again after you read this book!  

The authors almost lost me in the beginning when they said that a skinny bitch is healthy. I know plenty of skinny people who are not healthy. But, they later go on to say that skinny is not the same as scrawny, so it's semantics. I can deal with that. 

One of the challenges of transitioning from the Standard American Diet to vegetarian to a whole-food, plant-based lifestyle is what to cook! I spent most of my life making meals around meat. So, it feels a lot like learning how to cook from scratch. If it was just me, I would be happy with some fruit and steamed veggies at most meals, but I want to make meals that appeal to my family as well. 

Skinny Bitch does mention a lot of "fake meat" alternatives and provides a month of menus that I plan to explore in more detail. I have transitioned away from most of the fake meats and my husband doesn't really like them, so that's not a big deal to me. However, it was a life saver when I transitioned away from eating meat. Actually, there wasn't much of a transition. It was more like a light switch. I went cold-turkey when I decided to stop eating meat. 

This book is one of those books I wish I had read (or listened to) years ago. It will go on my top resources page that I recommend to anyone who is wanting to cut through the BS and get to the truth of a healthy and sustainable diet! 

Kathy G

facebook.com/vegformation

I am starting a Daily Report that I do at the end of the blog. Let me know if there is anything else you would like to see on my Vegformation wellness journey!

DAILY REPORT

Five Things I'm Grateful For

1. YOU reading my blog!

2. Skinny Bitch!

3. My best friend staying in touch for over 30 years!

4. My plant-based nutrition coach!

5. My daughter cleaning my house while I was at work!  

Energy Level on a scale of 1 - 10

4 (up from 1 on January 1st!)

Meals

B - 32 oz Water with ACV (apple cider vinegar), Orange, Oatmeal with a few walnuts and raisins

L - 20 oz Water, Celery with peanut butter (with one ingredient; peanuts) - I planned to have veggie soup for lunch, but the vegetables were crunchy so I didn't eat it.

4:30 p.m. - I was starving when I got off work and stopped by Taco Bell and got a Taco Salad without meat and extra salsa. I only took a couple bites of the shell before I started thinking about what it could possibly be made of. This is the first time I have ate fast food since January 1st!

D - 20 oz Water, 4 oz Apple Juice, Veggie soup

Exercise

Parked the car on the far end of the parking lot when I went to the store.

Faith, Fear & 1st Vegformation Meetup

My first VEGFORMATION Meetup is tomorrow and so far six people have joined the Meetup group I'm so excited! I was going to wait and do this when I started seeing some significant transformation results but with the encouragement of my plant-based nutrition coach, I decided to go ahead and start now. There is no time like the present to start living the life of you have imagined!

I have dreamed of making a positive difference in society for as long as I can remember but I have always held back, waiting for the perfect moment when I have more education, when I'm at my ideal weight, when I have more money, when I have more time, when, when, WHEN? I am starting to see my procrastination for what it truly is which is FEAR! Fear of failure, fear of rejection, fear of ridicule, fear of indifference... FEAR - False Evidence Appearing Real.

I have two choices when it comes to fear, Forget Everything and Run or Face Everything and Rise. I'm staring the devil down which comes in the form of FEAR. It's time to have a little faith and create a new story in my life. It's time to visualize success, start firing up some neurons, and make some positive changes.

One of the most effective ways of making positive change is to get in a supportive environment of like-minded people who can help you on your journey and you in turn can help others, everyone wins and grows stronger together in spirit which is the strongest bond that helps you over obstacles. Helping each other is what it is all about.

So, tomorrow I get to meet new people who I have never met before. We will get to know each other and talk about our plant-based journey. I'm looking forward to the adventure. YOU are welcome to join us!

We will meet at The Optimist Store, 428 S Washington St, Marion, IN 46953, from 1 - 3 p.m. There is no charge to attend.

It's time to step out of my comfort zone, out of my shell, out of FEAR and into my most authentic, infinite self. I hope you can join me. Either way, I will let you know how it goes!

Kathy G

facebook.com/vegformation

Reprogramming your brain to overcome fear: Olympia LePoint 

What Have I Done

Today as I was sitting at the doctor's office in my tight size 24 pants all I could think was WHAT HAVE I DONE to myself? How did I get here? This is not my story. I want to be healthy, not be told that I have leukocytes in my urine. I want to have abundant energy not pushing the snooze when it's time to get out of bed. I want to feel comfortable in my clothes and skin, not swollen, bloated and in pain. I can see the writing on the wall if I don't get control of my diet (a word I hate to use). I keep thinking a little bit doesn't matter, but apparently it does because the little bit adds up. How does one just get a urinary track infection out of the blue? Something is going on inside my body. My plant-based nutrition coach said sometimes when you make dietary changes it stirs things up inside (then she promptly advised that I go to the doctor which I did). I hope that's all it is. I know I need to drink a lot more water than I do. Most days, I'm lucky to get in 20-40 ounces of water when I should be consuming half my weight in ounces which would be about 150 ounces. By drinking only a fraction of what I need, I'm not giving my body much to work with to move the toxins out of my body. I have to come up with a plan that helps me drink more water. If you have something that has worked for you, please let me know!

I also need to move more. I have a sedentary job then come home to more sedentary work (like writing). I must break this cycle. Today, I went to the gym and got on the elliptical for 30 minutes. It felt good. I have never once regretted going to the gym. In fact, I always feel better. I will never understand why it's such a chore to get there. I need to make that an appointment I keep just as I do with doctor appointments.

I cannot tell you how much I want to make this transition and transformation. I am becoming obsessed about it. Maybe that's what it takes. In the meantime, bring on the apple cider vinegar, baking soda, and cranberries!

Kathy G
facebook.com/vegformation

Common Denominators

"Eat food. Not too much. Mostly plants." ~ Michael Pollen

Raw or cooked? Juice or the whole food? What about oil?

Since becoming vegetarian three years ago, I have studied and followed a lot of plant-based doctors and vegans. Some say you should cook your food and some say you should eat it raw, some say olive oil and coconut oil is good for you, others say no way, some say juicing is the way to go, others say eat the fruit whole... the list of contradictions goes on and on.

Rather than focus on the confusion, I focus on the commonalities. What do they all agree on? Drink lots of water, eat fresh fruits and vegetables, especially leafy greens and exercise.

Currently, I am following FullyRawKristina as she does her 21 Day FullyRaw Challenge where she is challenging her followers to eat one fully raw meal a day. That's an easy challenge for me since I usually drink a green smoothie for breakfast or have fresh fruit.

This morning, I'm eating oranges for breakfast. I love the smell when I first peel them. It puts a fresh citrus scent in the air around me which gives me a little boost of energy. It's almost like when you first walk outside on a bright spring day and the feel the warmth of the sun kiss your skin. Yeah baby! That's the life force I'm talking about.

I am also working with Katherine Nilbrink, a plant based nutritionist and holistic health coach, who was my instructor when I took the plant based nutrition certification course at eCornell University a couple years ago. We made a connection and stayed in touch after the course. Katherine has been a big supporter of my plant-based journey and is helping coach me through my transition from a junk food vegetarian to a whole food, plant-based lifestyle.

Katherine supports eating a variety of cooked and raw plant-based foods. Kristina recommends fully raw. Instead of getting bogged down with the differences, I look for what they both say. The common denominators. Katherine recommends eating three meals a day to give your digestive system a chance to do it's job. I notice that when Kristina is doing her "what I eat" videos, she also shows three meals. They both say to drink lemon water first thing in the morning and to exercise. They both also recommend creating a vision board. 

So, that's how I follow two different plant-based lifestyles without getting confused. Nothing is set in stone, we all just have to find the common denominators that works for us!

Kathy
www.facebook.com/vegformation