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By Jodi Brown, the Ultimate Kitchen Commando


understand that brides want to look their best on their wedding day. Really, I do. But risking your health to lose a few pounds is never a good idea. Ever. You are already under enough stress as your big day looms, why add to it by removing fuel from your system? With my method you can EAT (not starve) your way to weight loss. You can lose the last 10 or 15 pounds in four to six weeks if you choose to go raw. And… you’ll have more energy too.


February/March 2013

For many people raw is a regular food lifestyle, not a weight loss technique, so it already comes with a good health stamp of approval. Because raw food is so nutritionally dense, it helps to support the body while the pounds fall off. Considering what the standard American diet looks like for most folks, it is highly likely that your body will be better fed during a raw diet than it has ever been before, AND you’ll also lose weight. What’s not to like?

So what constitutes raw? Heat diminishes nutritional value. Once you heat any food over 115 degrees, it is no longer considered “raw.” The higher and longer the heat is applied, the less nutrient value the foods have, so raw is completely uncooked, or dehydrated at low temperatures for a long period of time. You can find some dehydrated foods at health food stores and online if you want to supplement your fresh fruits and veggies

with some dehydrated foods, but it is best to focus on eating only fresh fruits and veggies during this weight loss. So let’s cut to the skinny. Here’s what you need to do to get those last few pounds off in a healthy way. We aren’t going to weigh food or count calories. You can pretty much eat as much as you want. The focus is on counting nutritional value, not calories. Be careful with raw nuts and cold pressed extra virgin olive oil as they are calorie dense, but still good for you. Just because nuts are raw doesn’t mean you can eat four pounds a day. Have a handful or two and wait a few minutes before having more. When the fat content kicks in usually your hunger will subside. NOTE: ALWAYS LEAVE THE HOUSE WITH ROAD FOOD. If you don’t pack snacks (nuts, pieces of fruit, kale chips) you will break your diet. Set yourself up for success. Don’t forget to drink lots of water. Water fills you up and carries the garbage away. Avocados are also very satisfying. Don’t be afraid to cut one in half and enjoy with a squeeze of lime. Breakfast = green smoothies, fresh fruit, raw nuts. The green smoothie will become your new BFF. Start your day by making an entire blender full. Drink 16 – 24 ounces for breakfast and if you like, pack the rest up to enjoy as a snack/filler during the day. You can add a bit of vegan pea protein powder to give you a longer sense of satisfaction. You can also add maca powder (for energy, hormone stabilization), spirulina (super alkaline and cleansing), chia seeds (omega 3 EFAs) or bee pollen (nature's vitamin) to make it more of a meal replacement. Drink as much of this as you want. If you feel like you need a bit more, have a blend of raw nuts and seeds at the ready and enjoy a few handfuls of those to get you

through to lunch. Lunch = big fat honking salad. Eat the rainbow. Color variety offers the best gifts from nature. Don’t get stuck in a rut. The more variety you eat, the more nutrients you get. Every piece of produce has a different nutritional profile. The more you vary your foods the better your nutritional intake will be. You can sprinkle the top of the salad with some good quality olives, raw seeds or raw nuts to make it feel a bit more substantial. Don’t dump a bottle of ranch dressing on top and negate all the good underneath it. Keep it simple with homemade vinaigrettes. If you are daring, make a creamy, savory dressing from raw cashews. Don’t forget to chew your salad sufficiently. It makes for better nutrient absorption and thus helps to provide the body with a satiated feeling more quickly when you are able to assimilate the maximum amount of nutrition from your foods. Dinner = I’m going to give you permission here to have some lightly cooked or steamed greens or veggies, and again, as many as you need to satisfy yourself. Sorry ladies, but this does not mean a plate of mashed potatoes. Ideally you want lots of greens for the best results. Starchy vegetables are okay, but again, be prudent about quantities. It’s best to keep to raw produce for maximum results but some times you just got to have some hot food. And don’t forget, salad twice a day is okay. Dessert is possible, but it

doesn’t have to be complicated. You can make chocolate pudding out of avocados, raw honey and cacao powder. Blend those ingredients with some water until you find a consistency that pleases you. Banana ice cream is made literally by blending frozen bananas and cold water in a food processor or blender until it is the consistency of soft serve ice cream. You can add some strawberries or other frozen fruits for flavor, but the bulk should be bananas. You can add cacao and finish with chopped walnuts for a super special treat. Snack during the day on fresh whole pieces of fruit. They take a bit of work and give you more satisfaction for your efforts. Dip veggies in a savory cashew cream with nutritional yeast and sea salt. Hummus is also an acceptable “cooked” treat. Good luck! You can find more raw friendly recipes on my website at About the Author: Jodi Brown is the Ultimate Kitchen Commando and loves to turn people on to delicious and healthy foods. She assists people with food transitions and teaches healthy cooking classes. She shares her time between New Orleans and Pensacola. To learn more, visit

February/March 2013


Perfect Fit  

How to healthfully drop the last 10 or15 pounds before stepping into your dress for wedding day.