The Raw Transformation Success Kit Motivation Workbook

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1 The Raw Transformation Success Kit Motivation Workbook Nargis Khestoo Personal Trainer and Expert Raw Foodist

2 Medical disclaimer: The claims made in this book have not been evaluated by the FDA. Check in with your holistic AND medical doctor before starting any food or exercise program. Any application of the material set forth in the following pages is at the reader's discretion and is his or her sole responsibility. The Raw Transformation Success Kit Motivation workbook Copyright 2014 by Nargis Khestoo All Rights Reserved All rights reserved

3 Motivation Page Get pumped! Carry this list with you everywhere and post it where you can see it! Your reasons for going high or full raw and plant based 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12) 13) 14) 15) 16)

4 Visualization exercise: Imagine for a moment that you have achieved your raw goals for some time. Picture how your life will be different and answer the following questions: How will you look? How will your energy levels be? How will your health improve? How will your mood be? What else will change or improve? What are some other benefits you will receive?

5 What is your life like now that you have achieved your goals? Will you be happier? How so?

6 Know thyself: Raw foods are a journey and knowing what works for you is very important. Certain situations can trigger cravings or setbacks as well. Take the time to answer these questions so that you can avoid unnecessary setbacks and succeed in your high or full raw goals. 1) In the past, what has triggered a craving other than hunger? For example did you see an advertisement or other people eating? Perhaps social pressure or the smell of a cooked meal? _ 2) In the future if these situations come up, what can you do to deal with or avoid them so that you do not give in? An example would be to leave the room when there are commercials. Or if you smell a cooked tempting cooked meal, walk away from the smell of the meal and remind yourself why you are doing this. Put in perspective that no one gets a free ride and people eating cooked foods will eventually pay and already are in other ways they are not even aware of, such as lower energy levels.

7 3) What has worked for you or helped you in the past? Examples would be having a health buddy to workout or eat healthy with, watching and reading a lot about the benefits of nutrition, or making time to plan and pack meals. 4) How can you incorporate techniques that have worked for you in the past into your daily life. Examples would be to pack a lunch and find a raw buddy or personal trainer to keep you accountable.

8 5) What are some other things you can do to stay on top of your raw goals? Examples could be to find a raw food meet up, read about benefits and watch videos every day to stay motivated and inspired, and to make sure you are eating enough to stay full and not prone to cravings. 6) What made you decide to go high or full raw? Discuss that here and what you hope to gain from this lifestyle.

9 Atale of two yous Imagine your life 10 years from now. On the left you have decided to go high or full raw and plant based. On the right you decided not to put in the work and stuck to your old ways. Compare how your life will be different from how you look, feel, energy levels, health, endurance, and any other factors. You on a high or full raw plant based diet You on the old diet

10 Overcome Cravings Practice Sheet Cravings are probably the hardest part of the diet, but they do get weaker and eventually go away, but only if you don't feed them! Every time you have a craving, take out one of these sheets and practice overcoming them. The more you practice, the higher your success rate of not giving in. Remember even though in the moment they feel like they will never go away if you wait about 30 minutes they go away. They will go away! Print some copies and have them handy and available, even on the go. Eventually cravings will go away and your raw goals will become a reality. It gets much easier. I promise! Step 1 Get full Cravings are often due to being hungry. No matter what, being full always helps reduce cravings. Eat 600 calories of fruit. I recommend bananas because they are quick, easy to find and eat, and 6 is all you need to hit the 600 calorie mark. Step 2 - Reinforce your motivation Did you review your reasons for going raw and the benefits on page 1 of this workbook? Did you just read the benefits or did you take the time to imagine and feel what each benefit will be like and how that will affect you life? If not, take the time to do so now. Step 3 Distract yourself Have you ever been hungry or had a craving but then the phone rang or you got so busy that you completely forgot? Cravings usually only last minutes. So take 30 minutes to distract yourself with something you love or even something productive like work or a chore. You can go for a walk, read something interesting, paint your nails, work on something, or any other activity you can think of besides eating. Take some time to list some activities you would enjoy that would help get your mind off of unhealthy foods. Then check off which one(s) you did. 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12) 13) 14)

11 Step 4 If you're still having cravings then you probably didn't eat enough. Also the way you are thinking about the situation can make the cravings worse. So while you are eating more fruit, take the time to acknowledge how you have been thinking about the situation. Are you feeling deprived for not indulging or accomplished for not giving in? Are you comparing your diet to others, but not putting things into perspective? Remember everyone is paying for their food choices in some way, even if you can't see it right away. Remember this too shall pass. Take the time now to eat more fruit and write down what thoughts have been going through your head. Then write down a response to those thoughts that is positive and more helpful for you in order to achieve your raw goals. Example: Thought: Food is a big source of pleasure for me and I don't want to give up pleasure in my life. Response: Although I get some taste bud pleasure for a few minutes from cooked foods, it also comes with a lot of pain. I will develop painful health problems, not be able to achieve my ideal weight and lifestyle, have emotional distress from declining health, age rapidly, have low energy levels and more. As well there are many other ways to experience pleasure in life. I can get a massage, take a bath, watch something funny and laugh, hang out with friends, do my favorite hobbies, listen, make, or dance to music etc. Life is not just about eating, and eating toxic foods robs the pleasure out of the rest of my life. Thought: Response: Thought: Response:

12 Thought: Response: Thought: Response: Step 5) Just in case you are going to give in, think about the food you want to eat, and try to prepare or find a healthier option. List some healthier options here. Food(s) you are craving: Healthier option #1 Healthier option #2 Healthier option #3 Even doing steps 1-4 is progress. If you ate a bunch of fruit, you will have less room for junk food. Yay!

13 Note from the author for maximum success Take the time to fill out the overcoming cravings practice sheet and make copies. Always have one available so you are prepared when cravings strike. Over time it will become automatic and natural, but in the beginning you will need the help. Overcoming addictions and achieving goals like eating very high or full raw are mostly not about willpower or discipline. The main factors that determine success are a support system and using tools to create an environment of success. If you have supportive people and a structure in place that will help facilitate your success, you are much more likely to succeed. Go to a raw food meetup, hire a personal trainer, and go online to find health buddies to talk to. If you keep doing the motivation exercises and follow the guidelines, over time you will be successful at your raw goals. Most people don't succeed the first time at achieving any goal, but the ones that do succeed are the ones that keep trying. That's all you really have to do.

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