The Hemptarian Diet

The Hemptarian Diet

The Hemptarian Diet by Jessica Catalano, which was created in June 2019, is a lifestyle that aims at creating a compassionate and peaceful way of eating. It is an adapted version of the high carbohydrate low fat vegan diet (HCLF) and high carbohydrate raw vegan fruitarian diet (HCRV), where culinary fruits are consumed. This diet instead centers around the consumption of all botanical fruits in the plant kingdom – with a focus on hemp (a dry fruit!) at every meal. This way of eating also intertwines the theory of “Endocannabinoid Deficiency” by Dr. Ethan Russo. Therefore, hemp is particularly important as it has a critical role in keeping the endocannabinoid system in our body at optimal levels.

Compassion is a huge driving force for this diet, that extends not only to animals but also to plants. All fruit on this diet can either be collected peacefully from the plant or can be harvested at the end of it’s lifecycle. And it must be said, that compassion should be practiced daily, towards all living things. However, this is not a purist lifestyle and should not be treated as such. It is about minimizing animal and plant death as much as possible but within reason and practically.

This diet incorporates botanical fruits beyond sweet “culinary fruits” by including: nuts, seeds, beans, legumes, and grains. It also adds in greens, herbs, and spices that can be collected without ending a plant’s life. A full day of food will be comprised of 75% raw and 25% cooked meals. This ratio translates to 3 fully prepared raw meals and 1 cooked meal if you eat four meals a day. Lastly, there is a Phase I and Phase II (cooked meal is unlimited soup and bread) to this diet, to help you reach your healthiest human potential! It might sound tough, but by turning healthy choices into long term lifestyle habits, you will reap the benefits of a healthier body.

What is endocannabinoid deficiency theory? 

This theory was first proposed by famous researcher Dr. Ethan Russo in 2004. In a study, Dr. Russo said that deficient cannabinoid levels in the body could explain why certain diseases took hold of the body. He found evidence that some people diagnosed with specific diseases had lower levels of endocannabinoid in their bodies. The endocannabinoid system is responsible for regulating a collection of internal processes that ultimately are responsible for homeostasis (equilibrium) in the body. The theory suggests that some people either do not produce enough natural endocannabinoids or have enough receptors for the system to function properly thus leading to imbalance then disease. He suggested that people who were deficient in endocannabinoids to use hemp/cannabis to bring about homeostasis and thus stop or prevent disease. 

Why Hemp?

Hemp is a miracle plant. You can make food, milk, cheese, oil, and protein powder with it’s seeds. And you can make CBD oil, juices, and food with it’s fruit/bud. The seeds are a complete protein, containing all nine essential amino acids. Surprisingly, hemp is botanically speaking a dry fruit as its bud or “fruit” is an achene, just like a strawberry!

A whopping 91–98% of the protein in ground hemp seed is digestible. Which means that our bodies can use almost all of the amino acids for important bodily functions.

Rich in fatty acids linoleic acid (omega-6) and alpha-linoleic acid (omega-3), high in fiber, high in: phosphorus, magnesium, calcium, iron, manganese, zinc and copper – they do a body good.

These seeds also contain gamma linoleic and stearidonic fatty acids, which fight inflammation and enhance immune system functioning. Hemp seeds are a nutritional powerhouse, a force to be reckoned with.

Hemp has many health benefits that when added to a plant-based diet increases the chances of creating an environment within the body that will promote a healthy immune system. Hemp is non-intoxicating and will not produce the effects that high doses of THC does in the body. The following are some benefits of Hemp usage:

  • Relief from chronic pain.
  • Reduction of anxiety.
  • Reduction of depression.
  • Improvement with digestion.
  • Fights multi-drug resistant bacteria.
  • Reduces oxidative stress and inflammation.
  • Helps the body keep a healthy weight.
  • Improves skin conditions and aging.
  • Can help to fight cancer.
  • Helps with relaxation which can make it a great tool to induce peaceful rest.

Note: Hemp and cannabis is an annual plant which means the fruit and other parts are collected at the end of its lifecycle.

Diet Goals:

This diet was designed to give your body a hard push on the reset button. Life can be hectic these days which means eating right isn’t always easy. However, years and years of eating bad foods can cause low grade inflammation on our body eventually causing havoc on our immune system. This means things like cancers, viruses, and bacterium’s can get out of control in our body. Our immune system is our best defense against any invader or insidious diseases – so we have to take care of it! By eating a hemp forward fruit-based diet, we are giving our bodies the building blocks it needs to help reset our immune system.

Phase I Diet Rules:

From this day forward, you will be consuming a high raw and high carb low fat diet consisting of botanical fruits (75% raw and 25% cooked meals) with a focus on hemp included in every meal. Your cooked meal can be breakfast, lunch, or dinner.

If you eat 4 meals a day, it could look something like this: Raw super food smoothie for breakfast, cooked homemade veggie burger with baked plantains for lunch, raw sushi rolls for dinner, and a big bowl of raw banana nice cream with fruit for a snack. This introductory phase is recommended to last for 4 weeks. Basically until the individual is at ease with eating high raw, high carbohydrate, fruit based, and hemp based foods.

  • Consume hemp at every meal – raw, cooked, extracted, isolated, juiced, dried, seeds, and leaves. For CBD oils (full spectrum, broad spectrum, and isolate), aim for 20mg to 1500mg.
  • Drink whole food smoothies as needed to help meet the raw fruit percentage.
  • Eat a rainbow of fruits.
  • Buy organic foods when you can. If you cannot, commercial is fine so long as you discard the skins from whatever you are eating.
  • All liquids count towards your daily water goal. So if you add 1 cup of raw hemp milk to your smoothie, add it to your water tally. It is important while drinking smoothies and eating fruit to make sure you are still hydrating adequately. So it is important to track your liquid intake. Aim between 64oz to 128oz (1 gallon), depending on your needs.
  • Cooking grains/legumes/beans neutralizes toxins and creates a better nutritional profile.
  • Limit fat intake to 10% in your daily macronutrients.
  • Limit sodium intake to between 500mg to 1,500 mg daily.
  • Limit saturated fats.
  • Treat cold pressed oils as medicines, use only when needed. Otherwise, added fats should be used in extreme moderation. For example, 3 tbs of olive oil can bring down inflammation equivalent to 200mg of ibuprofen. And 20mg of CBD oil from hemp will reduce inflammation as well. While raw coconut oil can be used to treat skin conditions such as eczema. If used for cooking or baking, use very sparingly.
  • Aim to get natural fats and sugars from whole foods rather than processed foods.
  • Eat foods that can be collected peacefully or that can be gathered at the end of the plants life cycle.

Note: If 75% raw meals are too overwhelming at first or not possible, aim for at least 50% to 65% raw foods in your diet. Then work your way up.

The NO List:
  • Absolutely no animal proteins or products are allowed.
  • Hyper-processed foods
  • Artificial sweeteners
  • Conventional white/brown sugar from the sugar beet or sugarcane (use raw sugarcane instead)
  • High sodium food items
  • Hydrogenated oils or trans-fats
  • Pasteurized juices (Cold pressure or HPP juices ok)
  • Sprouted seeds (kills the baby plant)
  • Any commercially or home produced herbs, spices, tubers, rhizomes, leafy greens, and root vegetables that kill the entire plant during harvesting. However, harvesting tubers, rhizomes, herbs, spices, and other leafy vegetables is okay only when you are taking small amounts from the plant so that it doesn’t kill it and allows the plant to continue its natural life cycle.

Note: Do not throw out food items that are on the “No list” when transitioning to this diet. Continue to use items as you need them until you run out or give them away to someone in need.

Botanical Fruits To Eat:
  • All fresh, frozen, or dried sweet culinary fruits.
  • All legumes, beans, and pulses (peanuts, soy, green beans, peas, lentils, pinto, ect.)
  • All whole grains (dry fruits)
  • All nuts (almond, hazelnut, walnut, ect.)
  • All seeds (buckwheat, sunflower, hemp, pumpkin, quinoa, ect.)
  • Avocado
  • Tomato
  • Zuccini
  • Cucumber
  • Peppers
  • Eggplant
  • Pumpkin
  • Corn
  • Squash
  • Okra
  • Olives
  • Eat fermented foods such as tempeh, refrigerated pickles, raw olives, fruit plant-based yogurts, and fruit plant-based kefir (soy, almond, coconut, ect.)
  • Treat healthy cold pressed oils such as hemp, extra virgin olive oil, coconut, and flaxseed oil as medicine rather than a food.
  • Industrial Hemp and Medicinal Cannabis (its fruit or bud is an achene, or dry fruit) can be used to treat health issues – raw, cooked, juiced, extracted, or dried.
  • Rose hips
  • Hot whole grain cereals (steel cut oats, rolled oats, grits, ect.)

Importance of Bananas: Approximately 98% of Americans are not meeting the recommended potassium intake and have a deficiency. A healthy adult should aim to consume 3,500–4,700 mg of potassium daily from foods. Bananas have 422mg per medium banana. Aim for 5 to 11 bananas per day to help you reach that goal.

Processed Botanical Fruit Drinks:
  • Water (not a fruit, but stay hydrated!)
  • Coconut water
  • Hemp seed, Coconut, soy, rice, banana, peanut, almond, flaxseed, cashew, pea, and oat milks.
  • All fresh juice (cold pressed, squeezed, juiced, hemp juice, sugarcane juice, ect.)
  • Cold pressure or HPP juices
  • Fruit smoothies
  • Dried fruit and herbal teas (cannabis, rose hips, orange peel, ect.)
  • Fermented miso broth
Processed Botanical Fruit Drinks In Extreme Moderation:
  • Coffee
  • Vegan mead, brandy, fruit beer, sake, rum, gin, and wine.
Processed Foods In Moderation:
  • Limit canned foods. No or low sodium canned beans, legumes, pulses, coconut milk, tomato paste, and tomatoes are all that you should be eating from a can. Everything else, forget about it!
  • Tofu and/or wheat textured mock meats.
  • Mock tofu, nut, and seed cheeses.
  • Whole grain cereals made from dry fruits (corn, rice, hemp, wheat, ect.)
  • Raw or baked whole food desserts
  • Baked breads
  • Baked goods
  • Pasta
Condiments In Moderation:
  • Apple Cider Vinegar
  • Balsamic Vinegar
  • White Vinegar
  • Red Wine Vinegar
  • Soy sauce
  • Miso paste
  • Chili sauce
  • Balsamic glaze
  • Ketchup
  • Mustard
  • Mayo
  • BBQ sauce
  • Siracha
  • Relish
  • Salad dressings
  • Salsa without onions
  • Guacamole without onions
  • Tofu sour cream
  • Essentially, all sauces/condiments made up of botanical fruits or plant extracts that don’t kill. Overall, it would be best to make as many condiments yourself from scratch or buy minimally processed low sodium and low fat condiments with a short ingredient list.
Natural Sweeteners:
  • Date syrup
  • Fruit syrup
  • Jams or jellies
  • Maple syrup (doesn’t kill the tree)
  • Stevia (home grown)
  • Monk fruit sugar
  • Coconut sugar (doesn’t kill tree)
  • Cane sugar – turbinado, demerara, jaggery, muscovado, piloncilo aka panela, sucanat, organic cane sugar, kokuto, and rapadura (roots of the sugarcanes are saved for future plant cycles)
  • Chocolate
  • Coconut whipped cream
Added Fats In Extreme Moderation:
  • Cold pressed olive oil
  • Cold pressed hemp seed and other seed oils
  • Hemp or MMJ oil
  • Cold pressed avocado oil
  • Cold pressed walnut oil and other nut oils
  • Raw coconut oil

Note: Most CBD or Medical Marijuana oil is administered in a few drops, therefore the amount of fat ingested is very minimal over a course of a day. Thankfully, there are also many low fat CBD and MMJ edible options as well.

The OK List:
  • Mushrooms and truffles (fungus that produces spores is also called a fruiting body.)
  • Yeast (found naturally on fruit skins such as apples)
  • Algae and seaweeds (They are neither plant, animal or fungi.)

Note: As I said before, this is not a purist lifestyle and should not be treated as such. It is about minimizing animal and plant death as much as possible but within reason and practically. Therefore, if you cannot grow potatoes or herbs for example, and harvest minimally without killing the plant – buy potatoes and herbs in extreme moderation. For example, only buy a bag of potatoes or herbs a few times a month.

Botanical fruit Seasonings:
  • Allspice
  • Celery seed
  • Red pepper
  • Caraway
  • Coriander
  • Cumin
  • Fennel
  • Anise
  • White Pepper
  • Ancho chilli
  • Chiptole
  • Black Pepper
  • Chilli powder
  • Cacao
  • Cumin
  • Paprika powder
  • Cayenne pepper
  • Nutmeg
  • Vanilla
  • Nut extracts for baking (almond extract)
  • Mustard seeds and powder
  • Cayenne
  • Mace
  • Star Anise
  • Sweet pepper
  • Coriander
  • Indian long pepper
  • Ammi
  • Dill seeds
  • Fenugreek seeds
  • Poppy seeds
  • Sesame seeds
  • Citrus peels
  • Steak seasonings (usually salt, pepper, orange peel, ect.)
  • Seasoning blends that are fruit based
Non-Fruit Seasonings:
  • Salt (necessary mineral for generation of nerve impulses, maintenance of electrolyte balance and fluid balance, metabolic functions, and heart activity)
  • Cinnamon like Ceylon is okay as the trees are pruned not killed, so that they regenerate shoots over and over again for years. However, some cultivation does kill the entire tree. Therefore, check before purchasing.
  • Cloves.
  • Bay leaves.
  • Tarragon.
  • Essentially, any herb or spice used in cooking that won’t kill the plant.
Perennial and Annual Greens, Herbs, and Spices In A Home Garden:

Jerusalem artichokes, rhubarb, tarragon, and kale are great examples of perennials. This means that the plants come back year after year, and generally, can have small amounts harvested off the plant without killing it. For example, unless it’s a massive plant, you don’t want to harvest more than a few stalks at once from a single rhubarb. As long as you don’t over harvest it, this perennial will come back year after year!

For annuals such as cilantro, potatoes, and lettuce – take small amounts and then allow the plant to bolt and create flowers/fruit/seeds. Then you can re-start the cycle next season with the seeds. Therefore, harvesting tubers, rhizomes, herbs, spices, and other leafy vegetables is okay only when you are taking small amounts from the plant so that it doesn’t kill it and allows the plant to continue its natural life cycle. Harvesting a carrot for example, would end the life of the carrot.

Living commercial herbs or lettuce found in grocery stores are fine to buy. Follow the transplant instructions and keep the plant in your home. Don’t over harvest from the plant and allow it to bolt at the end of it’s life cycle so that you can re-plant the seeds.

Supplements:
  • B-12
  • Vitamin D-3 or daily sunbathing in midday sun between 10-20 minutes.
  • Fresh air and outdoor exercise daily (rain or shine!)
  • Viral, bacteria, allergen, and mold, exposure to strengthen the immune system (gardening is a great way to do this!)
Baking Ingredients:
  • Baking soda
  • Baking powder
  • Cornstarch
  • Cocoa powder
  • Gluten-free flours (for those who cannot have gluten)
  • Cream of tartar
  • Xanathan gum
  • Pectin
  • Citric acid
  • Agar agar
Herbal Remedy Exceptions:

If you are sick or experiencing serious health issues, I recommend using natural medicine under the care of a doctor. But for other illnesses you can remedy at home such as the common cold, consuming certain plants such as garlic or onions are beneficial. Because some herbal remedies can end the life cycle of the plant, it is advised to only consume these foods during times of sickness rather than every day cooking. For preventative medicine, buy or harvest the remedy in moderation to minimize plant death, for example fresh pressed ginger juice. Refer to your doctor, herbalist, or home herbal guide on which plants to use for medicinal purposes.

Food examples (with hemp included):
  • Loaded nachos with mock cheese
  • Hummus
  • Hemp Black bean burgers
  • Banana nice cream with fresh berries
  • Fruit salad
  • Fruit smoothies
  • Raw or baked Vegan lasangna
  • Raw blueberry cake bites
  • Gazpacho
  • Raw zoodles (tomato sauce and zuchini noodles)
  • Baked whole wheat bread
  • Raw apple pie
  • Whole wheat banana bread
  • Raw cinnamon rolls
  • Black bean, corn, tomato, and green bean soup
  • Miso soup with tofu
  • Brown rice with sweet chili tofu
  • Baked fruit pies
  • Vegan sloppy Joes
  • Spaghetti with Vegan meat sauce
  • Fresh fruit mono meals
  • Soy yogurt with fruit and hemp granola
  • Plant-based lattes
  • Overnight oats with hemp seed
  • Guacamole and tortilla chips
  • Vegan mac and cheese
  • Dried fruit
  • Vegan pizza
  • Southwestern chili
Clothing/Lifestyle:

When buying new clothes, products, or goods – support no kill items. Biodegradable items such as hemp or linen are best over synthetic materials. But ultimately, buying second hand natural clothing is best. Friendly materials:

  • Hemp
  • Linen
  • Jute (coarse fiber made for rugs)
  • Cotton
  • Bamboo
  • Other natural fibers that end a plants life cycle only if it is second hand.
Exercise Plan:

Focus on steps and exercise. Each day it will be your goal to have stepped at least 10K but 15K to 20K is ideal. When it comes to exercise, you can pick whatever activity that floats your boat and do that for 60 minutes a day. I don’t care if you run, cycle, mountain climb, powerwalk, or jump around in your living room to the latest exercise DVD craze. Just find an activity, commit to 60 minutes everyday, 7 days a week. No cheating!

Sample 6 Meal Plan with Macros:

Meal 1: Vitamins and CBD supplement. 6 bananas blended with 2 dates, cinnamon bun flavor, and water (789 calories)
Meal 2: 5 mandarin oranges with 1 cup rice, hemp, and flaxseed milk (285 calories)
Meal 3: 1 cup white short grain rice, 1/2 cup Tempeh, 1/2 cup stewed tomatoes, 2 tbs maple syrup, 1 tsp hemp hearts, and spices (612 calories)
Meal 4: 1 cup fresh cold pressed citrus and hemp juice (130 calories).
Meal 5: 1 cucumber, 1 tbs balsamic vinegar, 1 tsp hemp oil, and dried spices (142 calories).
Meal 6: 2 bananas and CBD oil supplement( 213 calories).
Total calories: 2,171
Macros: 82/10/8

Sample 4 Meal Plan with Macros:

Meal 1: 6 bananas and CBD water (624 calories)
Meal 2: 2 cups blackberries and CBD grape kombucha (152 calories)
Meal 3: 3.5 servings from scratch low sodium and low fat Vegan lasagna and CBD infused cold pressed lemonade (1556 calories)
Meal 4: 2 sliced red bell peppers and CBD infused melon water (60 calories)
Total calories: 2,392
Macros: 77/10/13

Note: Keep fat at 10% daily, but play around with carbohydrates and protein to suit your needs.

Phase II Diet Rules:

From this phase forward, you will be still consuming a high raw and high carb low fat diet consisting of botanical fruits (75% raw and 25% cooked meals) with a focus on hemp included in every meal. However, during this phase, your cooked meal will consist of an unlimited starch heavy soup with fresh preservative free baked bread. Your soup and bread will be either for lunch or dinner.

If you eat 4 meals a day, it could look something like this: 11 banana smoothie with ginger for breakfast, raw coconut wraps for lunch, lentil soup with organic whole grain bread, and a big bowl of raw mango nice cream with fruit for a snack.

  • Consume hemp at every meal – raw, cooked, extracted, isolated, juiced, dried, seeds, and leaves. For CBD oils (full spectrum, broad spectrum, and isolate), aim for 20mg to 1500mg.
  • Drink whole food smoothies as needed to help meet the raw fruit percentage.
  • Eat a rainbow of fruits.
  • Buy organic foods when you can. If you cannot, commercial is fine so long as you discard the skins from whatever you are eating.
  • All liquids count towards your daily water goal. So if you add 1 cup of raw hemp milk to your smoothie, add it to your water tally. It is important while drinking smoothies and eating fruit to make sure you are still hydrating adequately. So it is important to track your liquid intake. Aim between 64oz to 128oz (1 gallon), depending on your needs.
  • Cooking grains/legumes/beans neutralizes toxins and creates a better nutritional profile.
  • Limit fat intake to 10% in your daily macronutrients.
  • Limit sodium intake to between 500mg to 1,500 mg daily.
  • Limit saturated fats.
  • Treat cold pressed oils as medicines, use only when needed. Otherwise, added fats should be used in extreme moderation. For example, 3 tbs of olive oil can bring down inflammation equivalent to 200mg of ibuprofen. And 20mg of CBD oil from hemp will reduce inflammation as well. While raw coconut oil can be used to treat skin conditions such as eczema. If used for cooking or baking, use very sparingly.
  • Aim to get natural fats and sugars from whole foods rather than processed foods.
  • Eat foods that can be collected peacefully or that can be gathered at the end of the plants life cycle.
The NO List:
  • Absolutely no animal proteins or products are allowed.
  • Hyper-processed breads or soups
  • Artificial sweeteners
  • Conventional white/brown sugar from the sugar beet or sugarcane (use raw sugarcane instead)
  • High sodium breads or soups
  • Hydrogenated oils or trans-fats
  • Pasteurized juices (Cold pressure or HPP juices ok)
  • Sprouted seeds (kills the baby plant)
  • Coffee
  • Distilled alcohol made from fruit
  • Any commercially or home produced herbs, spices, tubers, rhizomes, leafy greens, and root vegetables that kill the entire plant during harvesting. However, harvesting tubers, rhizomes, herbs, spices, and other leafy vegetables is okay only when you are taking small amounts from the plant so that it doesn’t kill it and allows the plant to continue its natural life cycle.
Botanical Fruits To Eat:
  • All fresh, frozen, or dried sweet culinary fruits.
  • All legumes, beans, and pulses (peanuts, soy, green beans, peas, lentils, pinto, ect.)
  • All whole grains (dry fruits)
  • All nuts (almond, hazelnut, walnut, ect.)
  • All seeds (buckwheat, sunflower, hemp, pumpkin, quinoa, ect.)
  • Avocado
  • Tomato
  • Zucchini
  • Cucumber
  • Peppers
  • Eggplant
  • Pumpkin
  • Corn
  • Squash
  • Okra
  • Olives
  • Eat fermented foods such as tempeh, miso, refrigerated pickles, raw olives, raw fruit plant-based yogurts, and raw fruit plant-based kefir (soy, almond, coconut, ect.)
  • Treat healthy cold pressed oils such as hemp, extra virgin olive oil, coconut, and flaxseed oil as medicine rather than a food.
  • Industrial Hemp and Medicinal Cannabis (its fruit or bud is an achene, or dry fruit) can be used to treat health issues – raw, cooked, juiced, extracted, or dried.
  • Rose hips

Importance of Bananas: Approximately 98% of Americans are not meeting the recommended potassium intake and have a deficiency. A healthy adult should aim to consume 3,500–4,700 mg of potassium daily from foods. Bananas have 422mg per medium banana. Aim for 5 to 11 bananas per day to help you reach that goal.

Raw Botanical Fruit Drinks:
  • Water (not a fruit, but stay hydrated!)
  • Raw coconut water
  • Raw hemp seed, coconut, rice, banana, peanut, almond, flaxseed, cashew, pea, and oat milks.
  • All fresh juice (cold pressed, squeezed, juiced, hemp juice, sugarcane juice, ect.)
  • Cold pressure or HPP juices
  • Raw fruit smoothies
  • Dried fruit and herbal teas (cannabis, rose hips, orange peel, ect.)
  • Fermented miso broth
Processed Botanical Fruit Drinks In Extreme Moderation:
  • Vegan mead, sake, and wine (all raw and fermented).
Processed Foods In Moderation:
  • Limit canned foods for soup ingredients. No or low sodium canned beans, legumes, pulses, coconut milk, tomato paste, and tomatoes are all that you should be eating from a can. Everything else, forget about it!
  • Tofu and/or wheat textured mock meats for soups
  • Raw whole food desserts
  • Commercial baked breads (homemade is best for daily consumption!)
  • Pasta for soups
Raw Condiments In Moderation:
  • Raw apple cider vinegar
  • Raw coconut aminos
  • Raw nama shoyu
  • Fermented miso paste
  • Raw chili sauce
  • Raw ketchup
  • Raw mustard
  • Raw mayo
  • Raw BBQ sauce
  • Raw siracha
  • Raw salad dressings
  • Raw relish
  • Salsa without onions
  • Guacamole without onions
  • Raw fermented vegan sour cream
  • Raw fermented yogurt
  • Refrigerated extra virgin olive oil for “butter”
  • Essentially, all raw sauces/condiments made up of botanical fruits or plant extracts that don’t kill. Overall, it would be best to make as many condiments yourself from scratch or buy minimally processed low sodium and low fat condiments with a short ingredient list.
Raw Natural Sweeteners:
  • Raw date paste
  • Freezer jams (not cooked)
  • Raw pureed fruit sauces
  • Stevia (home grown)
  • Raw monk fruit sugar
  • Raw agave syrup
  • Raw coconut sugar (doesn’t kill tree)
  • Raw cane sugar – turbinado, demerara, jaggery, muscovado, piloncilo aka panela, sucanat, organic cane sugar, kokuto, and rapadura (roots of the sugarcanes are saved for future plant cycles)
  • Raw chocolate
  • Raw coconut whipped cream
Added Fats In Extreme Moderation:
  • Cold pressed olive oil (raw)
  • Cold pressed hemp seed and other seed oils (raw)
  • Hemp or MMJ oil (raw or not)
  • Cold pressed avocado oil (raw)
  • Cold pressed walnut oil and other nut oils (raw)
  • Raw coconut oil

Note: Most CBD or Medical Marijuana oil is administered in a few drops, therefore the amount of fat ingested is very minimal over a course of a day. Thankfully, there are also many low fat CBD and MMJ edible options as well.

Phase II OK List:
  • Mushrooms and truffles (fungus that produces spores is also called a fruiting body.)
  • Yeast (found naturally on fruit skins such as apples)
  • Algae and seaweeds (They are neither plant, animal or fungi.)
  • Potatoes for soups

Note: As I said before, this is not a purist lifestyle and should not be treated as such. It is about minimizing animal and plant death as much as possible but within reason and practically. Therefore, if you cannot grow potatoes or herbs for example, and harvest minimally without killing the plant – buy potatoes and herbs in extreme moderation. For example, only buy a bag of potatoes or herbs a few times a month.

Botanical fruit Seasonings:
  • Allspice
  • Celery seed
  • Red pepper
  • Caraway
  • Coriander
  • Cumin
  • Fennel
  • Anise
  • White Pepper
  • Ancho chilli
  • Chiptole
  • Black Pepper
  • Chilli powder
  • Cacao
  • Cumin
  • Paprika powder
  • Cayenne pepper
  • Nutmeg
  • Vanilla
  • Nut extracts for baking (almond extract)
  • Mustard seeds and powder
  • Cayenne
  • Mace
  • Star Anise
  • Sweet pepper
  • Coriander
  • Indian long pepper
  • Ammi
  • Dill seeds
  • Fenugreek seeds
  • Poppy seeds
  • Sesame seeds
  • Citrus peels
  • Steak seasonings (usually salt, pepper, orange peel, ect.)
  • Seasoning blends that are fruit based
Non-Fruit Seasonings:
  • Salt (necessary mineral for generation of nerve impulses, maintenance of electrolyte balance and fluid balance, metabolic functions, and heart activity)
  • Cinnamon like Ceylon is okay as the trees are pruned not killed, so that they regenerate shoots over and over again for years. However, some cultivation does kill the entire tree. Therefore, check before purchasing.
  • Cloves.
  • Bay leaves.
  • Tarragon.
  • Essentially, any herb or spice used in cooking that won’t kill the plant.
Perennial and Annual Greens, Herbs, and Spices In A Home Garden:

Jerusalem artichokes, rhubarb, tarragon, and kale are great examples of perennials. This means that the plants come back year after year, and generally, can have small amounts harvested off the plant without killing it. For example, unless it’s a massive plant, you don’t want to harvest more than a few stalks at once from a single rhubarb. As long as you don’t over harvest it, this perennial will come back year after year!

For annuals such as cilantro, potatoes, and lettuce – take small amounts and then allow the plant to bolt and create flowers/fruit/seeds. Then you can re-start the cycle next season with the seeds. Therefore, harvesting tubers, rhizomes, herbs, spices, and other leafy vegtables is okay only when you are taking small amounts from the plant so that it doesn’t kill it and allows the plant to continue its natural life cycle. Harvesting a carrot for example, would end the life of the carrot.

Living commercial herbs or lettuce found in grocery stores are fine to buy. Follow the transplant instructions and keep the plant in your home. Don’t over harvest from the plant and allow it to bolt at the end of it’s life cycle so that you can re-plant the seeds.

Supplements:
  • B-12
  • Vitamin D-3 or daily sunbathing in midday sun between 10-20 minutes.
  • Fresh air and outdoor exercise daily (rain or shine!)
  • Viral, bacteria, allergen, and mold, exposure to strengthen the immune system (gardening is a great way to do this!)
Baking Ingredients:
  • Baking soda
  • Baking powder
  • Cornstarch
  • Cocoa powder
  • Gluten-free flours (for those who cannot have gluten)
  • Cream of tartar
  • Xanathan gum
  • Pectin
  • Citric acid
  • Agar agar
Herbal Remedy Exceptions:

If you are sick or experiencing serious health issues, I recommend using natural medicine under the care of a doctor. But for other illnesses you can remedy at home such as the common cold, consuming certain plants such as garlic or onions are beneficial. Because some herbal remedies can end the life cycle of the plant, it is advised to only consume these foods during times of sickness rather than every day cooking. For preventative medicine, buy or harvest the remedy in moderation to minimize plant death, for example fresh pressed ginger juice. Refer to your doctor, herbalist, or home herbal guide on which plants to use for medicinal purposes.

Food examples (with hemp included):
  • Ramen shiitake soup
  • Raw nut pate
  • Raw veggie mushroom burgers
  • Banana nice cream with fresh berries
  • Fruit salad
  • Fruit smoothies
  • Raw lasagna
  • Raw blueberry cake bites
  • Gazpacho
  • Raw zoodles (tomato sauce and zucchini noodles)
  • Baked whole wheat bread
  • Raw apple pie
  • Raw onion bread
  • Raw cinnamon rolls
  • Black bean, corn, tomato, and green bean soup
  • Miso soup with tofu
  • Lentil stew
  • Raw carrot cake with cashew frosting
  • Cowboy chili
  • Coodles with a cashew alfredo sauce
  • Fresh fruit mono meals
  • Fermented raw coconut yogurt with fruit and hemp granola
  • Kombucha mocktails
  • Overnight oats with hemp seed
  • Guacamole and raw tortilla chips
  • Creamy coconut curry soup
  • Dried fruit
  • Raw pizza
  • Southwestern chili
Clothing/Lifestyle and Exercise Plan:

Continue to buy no-kill products and second hand items/clothes. For exercise, you want to build from where you started. Continue to focus on steps and exercise. If your goal in Phase II was to have stepped at least 10K, now try to push for 12K. If you exercised 60 minutes a day, then bump it up to 1 hour and 30 minutes.

You have got to want the desired changes in your body! Find time to make it happen, no excuses! And remember, our bodies are meant to be in motion, not rusting behind a computer screen or melting into a couch. Just for an example, I exercise 5 hours a day and hit over 22K in steps per day working towards my black belt in Taekwondo. Your healthiest and fittest body doesn’t come from diet alone but rather a 50/50 effort in both clean foods and exercise. Love yourself enough to treat your body the way God designed us – healthy foods and plenty of movement!