FEEL THE LEAN EBOOK Lonijane PDF

feel the
lean
towards a more vibrant,
healthier, leaner you!
Mouth Watering Health, Self Love Inspirational Quotes

Recipes and Lifestyle tips and Photographs
Not just for SUMMER.

This is ALL YEAR ROUND
LEAN PLANT-BASED LIFESTYLE

COnTENTS
About me 6
Loni’s philosophy 8-9
Sample Eating plan 10-11
Useful items 12
Recipes 16-130
Fruit tips 132
Benefits of juices and smoothies 135-136
Protein, calcium and iron 138-139
Lifestyle tips / sample shopping list 140-143
Organic living 144
Travelling 147
Treat meal 150
Active lifestyle 152
The lymphatic system 156
Dry skin brushing 158
Salt baths 160
Skin care 162-164
Bentonite clay 167
Coconut oil 168
Black strap molasses 171
Lemon water 174-175
Herbal teas 178
Relaxation / outdoors 183-184
Disclaimer 189
Privacy policy / Terms and conditions 190-191
The end 192
2 feel the lean Copyright 2014 © Loni Jane Anthony. All Rights Reserved
WELCOME BEAUTIES
“FEEL THE LEAN” towards a more vibrant, healthier, leaner you!
HEALTHY, VIBRANT AND LEAN. Textbook words when describing the health movement.
The lean body, the endless vibrant energy…the glowing skin - A lifestyle we all aspire to have!
So many people wish to live a healthy well balanced life but struggle with on/off dieting - wreaking havoc
on their metabolism.
Welcome to my ‘Feel the Lean’ eBook! I aim to educate and inspire you on your journey of
self discovery. It brings me so much joy to share my thoughts and recipes with you. Feel the Lean is designed
as a guide which may provide help and encouragement on your personal journey to achieving the very best
version of you - physically, mentally and emotionally!
I have combined my favourite recipes, health tips and passion for vibrant photography along with lifestyle
tips and inspirational quotes - which I use on a daily basis. My desire to become the very best version of
myself drives me each and every day!
As a society, we’re lead to believe we need to conform to certain diets, that, coupled with a high intensity
exercise regime, help us lose weight and achieve that amazing toned figure we all dream of. The problem is,
whilst this approach may work for some, most put the weight back on or even give up!
These days there are so many ‘diets’ that promote calorie restriction, eliminating fruits and slashing
carbohydrates. My philosophy, I believe, is a sensible and holistic approach. I do not preach a certain ‘diet’,
nor a quick fix, or get skinny fast scheme. I believe in promoting a sustainable ‘lifestyle’ that, in the long
term, will provide a platform for each individual to reach their optimal body weight and health.
Feel the Lean encourages healthy living choices and long term lifestyle transformations. This eBook inspires
healing changes in your body, in your mind and in your spirit and encourages optimal health balance. I
have compiled the following information as a way to express my beliefs which I live by everyday.
Stay active, practice self care and eat well and I believe you will truly fulfil your health and wellness goals.
Exercise these qualities - it’s what makes me ‘STAY’ that way all year around!
-Love
Loni Jane
Lone Jane 3
Copyright 2014 ©Loni Jane Anthony. All Rights Reserved
STAY CONNECTED
WWW.FACEBOOK.COM/FEELTHELEAN
LOVE IT. SNAP IT. SHARE IT.
Show me your inventive side. Create your own recipes, take shots and share them on Instagram
using #feelthelean & #lonijane. I will select photos at random and repost using #regram.
You can also come chat to me on Facebook and share your inspiration with others on the ‘Feel the
Lean’ page!
BE INSPIRED
You can never have too many positive affirmations! I have included some of my favourites in
this eBook. What inspires you? Let me know on Instagram #feelthelean #lonijane
TELL ME YOUR STORY

I am passionate about living a plant-based lifestyle and I aim to spread the word so you too
can make a better version of yourself! I would love to hear your stories! Join the conversation
on Facebook at www.facebook.com/feelthelean – and don’t forget the #feelthelean #lonijane
hashtags!
FOLLOW ME!
@lonijane
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Fan Page - lonijane
w w w. a l e v e n 1 1 . t u m b l r. c o m
thelonijane
info@feelthelean.com
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Use these hashtags on social media!
#feelthelean
#lonijane
Lone Jane 5
about me
LONI JANE
27 year old earthling, mother, photographer and creative artist from Queensland, Australia
I pride myself on living my passion and I thrive on vibrant, simple healthy living across all aspects of my life. A lot of
people think I’ve been healthy my whole life, but that’s certainly not the case. Like most of my generation, during my
teenage years to early 20’s I lived a lifestyle with full of processed food, alcohol and lack of sleep. I enjoyed many nights
out, I wasn’t active enough and I had too many toxic people around me. Living such an acidic lifestyle led me to ill health
as well as internal and physical issues and symptoms I could no longer ignore. This included acne, cellulite, weight gain,
candida, malnourishment, hair loss, plus an endless list of immune illnesses, viruses and parasites. And that’s naming just
a few things on a long list of issues.
The day I made the conscious decision to live a plant-based lifestyle, my life changed for the better. Complete healing
didn’t happen overnight, but every day I would feel and see improvement. It had taken years to get as unwell as I was, so
I had to be patient and let my body heal with time, and that is exactly what I did, took one day at a time.
Throughout all elements of my life, I now commit myself daily to be the best version of myself I can possibly be. My
passions are earth-loving foods, respect for the world around me, self love and sharing my lifestyle with others. I believe
in a sustainable lifestyle without fad diets, quick fixes, calorie restriction or excessive exercise.
Stabilising your body through an abundance of nutrition, living an active lifestyle and self love are the keys to change for
the better. Plant-based living has a ripple effect in a good way! Once you start, you can’t help but improve in all areas of
your life…and in turn, help others in theirs. It guides us slowly to our higher self of love, compassion and sharing, to love
each other, see the truth and respect Mother Earth.
Just remember, everyone is on their own journey, living and learning as they go. If this book makes an impact on you and
inspires you to adjust your life for the better, then that I am happy! It only takes one spark to light the flame.
If I can take a small part in kickstarting your journey to optimal health and balance, my spirit shines brighter and so will
yours!
Lone Jane 7
loni jane’s philosophy
Well, let me start with I LOVE CARBS! I have learnt over the years that carbohydrates are not the enemy at all. Every
single cell in our body runs on glucose (carbohydrates = sugar = glucose). To be clear, I’m not talking about refined
carbohydrates such as white sugar, wheat and breads. I’m talking about fruits, vegetables, corn pasta, steamed rice and
root vegetables. My philosophy of eating involves high carbohydrates, low fat and low sodium intake.
I like to keep my sodium/salt intake low because of the water retention high salt ingestion can result in. A lot of people
think they’ve put on weight in a small amount of time, but often it’s just water weight, and although you can put on
water weight very quickly, it can stick around and become toxic in your system. Consequently, weight retention can
cause cellulite, dry flabby skin and add inches to your body. This occurs especially when you’re inactive or have impaired
health or imbalanced hormones. Many people are unaware that salt is hidden in so many of our foods. Generally the
type we consume most is ‘table salt’ aka ‘sodium chloride’, which is highly refined and heavily processed with other
added chemicals and additives such as anti-caking agents/absorbents, preservatives, artificial flavourings and refined
sugar. Common salt is dried at more than 1,200°F, a process that zaps many of salt’s natural chemical structures, killing
all nutrients and minerals. Studies show for each gram of table salt your system cannot process, your body will use over
20 times the amount of cellular water to neutralise the sodium chloride in chemically-treated salt - this is what toxic
water retention is and it’s hanging around your hips, tummies, thighs and the back of your arms. Excessive salt intake
can lead to cellulite, rheumatism, arthritis and gout as well as kidney and gallbladder stones. The average American
consumes 5000mg of sodium chloride a day; the National Health and Medical Research Council (NHMRC) advises that
the recommended intake for adults should not be more than one teaspoon (4 grams) of salt per day, or 1600mg of sodium
per day. This issue is serious and needs to be addressed.
If you want to feel lighter, leaner or more toned, cut down on your sodium/salt intake. A lot of women I know and myself
battle with hormone problems and water retention. Sodium is one of the worst things you can consume, believe me. You
don’t need to cut out salt all together, just become aware of the sodium levels disguised in foods and read the food labels
on products you buy: if it has more than 300mg of sodium per 100gm you probably want to steer clear of it. Salt holds
more than 50 times its weight in water. You still can have a higher sodium meal, just be sure to just drink lots of fluids
- water, lemon water, watermelon, celery or coconut water - get active/sweat and dry brush your skin to flush out that
excess sodium. If you do want to consume salt I’d suggest using Himalayan crystal rock salt - it’s high in minerals and full
of life, plus it can actually help control the water levels within the body, unlike regular table salt. Still, go easy on it and
limit your intake or use it as a treat.
It is essential to eat some good plant fats, though it is also easy to overload the body with too much. I get my fats mostly
from hemp seeds, tahini, avocado, coconut, seeds, nuts and the occasional coconut oil. I don’t overindulge and I keep
my fat intake to around 10-20% of my daily calories (usually that’s just one avocado and some seeds or coconut) - these
natural plant fats can be easily used by the body and are high in vitamins and nutrients, unlike processed vegetable oils
(such as those used in deep frying) and processed fats in sauces, dressings, ice-creams and burgers. The fats your body
gets from your food provide essential fatty acids called linoleic and linolenic acid. They are called ‘essential’ because your
body cannot make them itself, nor work without them, and are needed for brain development, controlling inflammation
and blood clotting. Essential fatty acids keep your skin and hair healthy and help you absorb vitamins A, D, E, and K, the
so-called ‘fat-soluble’ vitamins. Fat also fills your fat cells and insulates your body to help keep you warm. So when I say I
eat low fat, I’m not talking about low fat milk ice-cream, low fat yoghurt or mayonnaise …those are processed, dead junk
foods and no matter how little fat is in them, they are still unhealthy! I eat the plant fats in their full natural form, so if I
were to have coconut milk it would be in its full form and not processed with the fat taken out of it and labelled ‘low fat’.
So yes, I still eat fats in their high fat form, I just don’t eat them in excess. I also keep my fat intake low to keep my blood
sugar stable. You can do the same by cutting out all sugars/fruits and only eat fats and vegetables, but I assure you, you’ll
put on unwanted weight, feel sluggish and have lower energy levels. Fats stay in the blood far longer than sugars, so when
you eat a high fat diet then consume fruits and carbohydrates, the sugars/glucose in your blood can’t get into the cells
to provide energy because the cell walls are coated with oily fat, resulting in unstable blood sugar levels. This means low
energy levels and heightened cravings (mostly for carbs and sugars). So don’t skip the carbs - they’re essential for cellular
energy.
I’m passionate about following a plant-based lifestyle. Previously, my diet consisted of lot of meat, dairy and processed
foods. Yes I ‘lived’ on those foods, but I never ‘thrived’ on that way of eating. Meat is heavy on the digestive tract, very
high in fat and uses more energy to break down than the energy you get out of the actual food.
Dairy is mucus forming in the body as well as a leading cause of acne/skin issues and bowel problems. Let’s be honest, if
we were designed to ingest dairy, why would 75% of the human population be lactose intolerant? No other species on the
planet drinks the milk of another species and when animals do drink milk, they only consume it as babies, which,
like us, is when they’re designed to. Human mothers produce milk for a certain amount of time and once their
infants wean off breast milk, they no longer need it for growth or the enzyme ‘lactase’, which breaks down ‘lactose’
in the body, so the mothers then stop producing milk - this is proof that we’re only designed to consume milk
from our mothers for rapid growth as young babies and no further. I’d like to say again that 75% of the planet’s
population is lactose intolerant, so it’s not hard to understand why milk causes a huge number of health-related issues.
On top of that, you don’t need dairy to get your daily intake of calcium, in fact, it has the opposite effect. Dairy leaches
calcium from the bones as it makes the body highly acidic. So for our body to alkalise itself it has to draw calcium from
the bones to balance the acid. How does this seem normal? Humans consume milk in heavily processed forms, with
added hormones, flavourings and sugar. We then heat it to extremely high temperatures to rid the bacteria, making it a
dead food.
I am not a preacher, it isn’t in my personality. I would rather put down words that I believe in and if it inspires you to
then do your own research on the subject that is my job done. I feel people need to create their own path, I am here as
the portal to that path.
I go through phases of being a fully raw vegan and times of eating raw all day, then having cooked food dinner. Being
fully raw is amazing if you do it right, making sure you eat enough calories to suit your lifestyle and activity level and
consume a variety of foods. It’s truly cleansing for the body and the mind and it makes life simpler with a feeling of purity.
For myself, being fully raw doesn’t always work. At times I feel like something warm or cooked in the cooler months or if
I’m travelling and quality ripe fruit isn’t available. Having a back-up plan is essential in this lifestyle. If you can’t get your
hands on ripe fruit and vegetables or a raw meal, the next best thing you can almost always find anywhere in the world
is potatoes, rice or pasta.
A great friend of mine ‘Freelee the banana girl’ taught me a lot about this lifestyle. She strongly promotes a back-up plan
to the raw vegan lifestyle by eating cooked vegan meals as your last meal of the day. We refer to this as ‘RAW TILL 4’.
Eating cooked vegan meals at night to get your calorie intake or to cure a craving or for comfort is the best thing you can
do rather than falling off the wagon and going back to eating junk food. You don’t have to wait until 4 o’clock if you don’t
want to though, you can start eating cooked food at lunch time if you like. This eBook is designed as a guide for optimal
digestion, so if you still choose to have cooked meal at lunch time just be sure to not consume fruit after it.
To me, this lifestyle is about sustainable living. I know for a fact more people would thrive off this lifestyle and stick to it
with a back-up plan for cooked plant food because I’ve experienced it first hand and witnessed it with so many others I
inspire daily.
Don’t be too hard on yourself - make mistakes but learn from them. Knowledge and education is power, so open your
eyes, your mouth, your mind…and learn the truth.
Lone Jane 9
loni’s eating plan
SAMPLE
DAY ONE DAY TWO DAY THREE
6.00-8.00am 6.00-8.00am 6.00-8.00am
500 ML - 1 LTR LEMON WATER 500 ML - 1 LTR LEMON WATER 500 ML - 1 LTR LEMON WATER
(First thing upon rising) (First thing upon rising) (First thing upon rising)
1 TBSP Black strap molasses 1 TBSP Black strap molasses 1 TBSP Black strap molasses
2 oranges 1 banana watermelon
WORKOUT WALK YOGA
BIG BREAKFAST BIG BREAKFAST BIG BREAKFAST
8.00-10.00 am 8.00-10.00 am 8.00-10.00 am
1-2 LTR JUICE/SMOOTHIE SMOOTHIE BOWL 7 MANGO MONO MEAL
LEAN LUNCH LEAN LUNCH LEAN LUNCH
12.00-1.00pm 12.00-1.00pm 12.00-1.00pm
EPIC SALADS + JUICE RICE PAPER ROLLS +JUICE SMOOTHIE BOWL
SNAK ATTAK SNAK ATTAK SNAK ATTAK
(If hungry) (If hungry) (If hungry)

2.00-3.00pm 2.00-3.00pm 2.00-3.00pm
RICE CAKES BANANA WHIP DATE ROLLS AND BANANAS
SEXY DINNER SEXY DINNER SEXY DINNER
4.00-6.00pm 4.00-6.00pm 4.00-6.00pm
VEGGIE PASTA IN LETTUCE CUPS FRIES AND SALAD SUSHI
If you want to stick to fully raw, choose any breakfast or lunch as a dinner option or simply take out the cooked foods (such
as potatoes or rice) and replace with raw ingredients. Make salads the size you would feed your family with and then eat it all yourself!
That’s the serving size you should work towards.
Just remember, there is no rule anyone is setting to be ‘Fully raw’ or ‘Raw till 4’ . If you feel comfortable eating raw up until 11am,
that is completely fine. You do want suits your lifestyle, anything in this book is stated as a guide, a guide to help you find your own
balance of what works for you.
SAMPLE : ‘TRANSITION ’ EATING PLAN
During a transition to a plant-based eating plan, you can eat the cooked meals for lunch or late lunch if you wish until you get used to
eating more raw foods. Below is a sample on a transitional eating plan. For optimal digestion only consume cooked food as the last meal of
the day, or, consume cooked food or salads after it, do not consume fruits. Fruit digests very quickly and if mixed with cooked food or high
fats such as oils. Consuming fruits post cooked food can lead to bloating/gas and an uncomfortable feeling in the stomach due to the fruit
fermenting with other foods in the digestive system.
DAY ONE DAY TWO DAY THREE
6.00-8.00am 6.00-8.00am 6.00-8.00am
500 ML - 1 LTR LEMON WATER 500 ML - 1 LTR LEMON WATER 500 ML - 1 LTR LEMON WATER
(First thing upon rising) (First thing upon rising) (First thing upon rising)
1 TBSP Black strap molasses 1 TBSP Black strap molasses 1 TBSP Black strap molasses
2 oranges 1 banana watermelon
WORKOUT WALK YOGA
BIG BREAKFAST BIG BREAKFAST BIG BREAKFAST
8.00-10.00 am 8.00-10.00 am 8.00-10.00 am
1-2 LTR JUICE/SMOOTHIE 1-2 LTR SMOOTHIE 1 LTR JUICE + 4 MANGOS
LEAN LUNCH LEAN LUNCH LEAN LUNCH
12.00-1.00pm 12.00-1.00pm 12.00-1.00pm
SUSHI + JUICE SMOOTHIE BOWL ASIAN SOUP
SNAK ATTAK SNAK ATTAK SNAK ATTAK
3.00- 3.30pm 3.00- 3.30pm 3.00- 3.30pm
NO SNACK NEEDED STEAMED VEGGIES RICE CAKES
SEXY DINNER SEXY DINNER SEXY DINNER
4.00-6.00pm 4.00-6.00pm 4.00-6.00pm
EPIC SALAD FRIED RICE VEGGIE SOUP
B BREAKFAST Symbol I have put the blue B/L/D symbols on each recipe throughout the book to indicate which meals
are best at what time of the day for optimal digestion.
L LUNCH Symbol
D DINNER Symbol
s SNACK Symbol
Lone Jane 11
useful items
Below are a list of items that will be useful for you to succeed and thrive on your new long term, healthy lifestyle and make
your life easier, blissful and more efficient!
- Sharp knives - Mini and or food processor

- High speed blender - Bamboo sushi matt
- Juicer - Large bowls and plate
- Food spiralizer - Chemical free stone non-stick pots and pans
- Glass jar / mason jars - Large chopping board
- Lids for glass jars - Market trolley bag
- Metal straws (and straw cleaner) - Grater
- Your favourite knife, fork and spoon - Food dehydrator
- 1-2 litre drink bottle
Lone Jane 13
“Where the
focus goes,
energy flows”
~Tony Robbins
Lone Jane 15
detox juice
B YOU WILL NEED
4 - 5 stalks of celery (with leaves)

L
4 apples
D 1/2 small lemon
s
1. Wash produce well, feed through a juicing machine.
2. Drink immediately!
HEALTH TIP - E A T Y O G R E E N S
Leafy greens such as kale, collard, spinach and all types of lettuce have an alkalising effect on
the body. Alkaline rich foods assist in balancing the bodies pH levels to be less acidic, which
boosts the immune system and helps you be in a healthier state. Leafy greens provide the
body folic acid, iron, calcium, vitamin C, vitamin K, potassium and magnesium along with
Chlorophyll. If you don’t always feel like eating a salad, try wrapping your meals in lettuce or
kale cups such as potatoes, pasta and fruit to get your greens in. Making spinach ice cubes and
adding them to your smoothies is also a great way to get an extra hit of greens! See page 149.
Lone Jane 17
“Let food be
thy medicine and
medicine be thy
food ”
-Hippocrates
Lone Jane 19
TELL ME YOUR STORY - I am passionate about spreading the word on how a plant-
based lifestyle can make you a better version of yourself! I would love to hear your stories! Join
the conversation on Facebook – and don’t forget the #feelthelean #lonijane hashtags!
break-yo-fast bowl
YOU WILL NEED

B
1 sachet frozen acai pack or acai powder
L
4-5 frozen bananas
D spring water
s soaked seeds (hemp, chia, sesame, pumpkin,

coconut) mixed with coconut or filtered water
sliced colourful fruit of your choice
cinnamon powder
1. Soak seed mix in a small amount of coconut water or filtered water overnight, or at least an hour before.
2. Place frozen bananas, acai powder/sachet in blender with around 500 ml of water or liquid of your choice and blend
on high until smooth and creamy.
3. Pour mixture in a bowl and add all your fab tropical fruits and seed mix on top.
Lone Jane 21
“By choosing
healthy over
skinny you are
choosing self-
love over self-
judgment. You are
beautiful!”
~Steve Maraboli
Lone Jane 23
banana WHIP
YOU WILL NEED

B
4 or more frozen bananas
L
1/4 cup spring water
D 1 tbsp coconut sugar
s 5 drops of vanilla stevia or

1/4 tsp pure vanilla
1. Place all ingredients in high speed blender.

2. Blend until smooth and creamy. Enjoy!
Lone Jane 25
RAwNOLA
B YOU WILL NEED
L 1/2 cup of oats

15 pitted medjool dates (refrigerated)
D
1 tbsp coconut sugar
s 1/2 cup of shredded coconut
1. Place all ingredients in high speed blender.

2. Pulse until desired crumbly consistency.
3. Enjoy as a snack or and on top of banana whip, fruit salad or smoothie bowls.
TIP - For an oat free version - use dried mulberries or take out the oats and simply use the coconut and dates!
Lone Jane 27
berrylicious
YOU WILL NEED

B
rawnola (on previous page)
L
6 frozen bananas
D 1/2 cup spring water
s 1 tbsp maqui powder

handful of frozen or fresh berries
1. Place frozen bananas, water and maqui powder in high speed blender.
2. Blend until smooth.
3. Pour into large bowl and top with Rawnola and berries.
Lone Jane 29
Show me your inventive side! Create your own recipes, take a shot and share it on Instagram
using the #feelthelean #lonijane hashtags and I will #regram my faves!
island fruit sAlad
YOU WILL NEED

B
3 bananas
L
1-2 large mangoes
D peaches or tinned peaches
s dried coconut chips

1 passion fruit
1. Slice up all fruit, place into a bowl and top with coconut chips and passion fruit!
Lone Jane 31
green machine
YOU WILL NEED

B
5 frozen bananas
L
1 tbsp spirulina or green powder of choice
D 4 frozen spinach cubes
s 2-3 frozen mango cubes

500 ml of spring water
1. Blend all ingredients in a high speed blender until smooth. Makes approximately 1 litre.
“The first step
in maintaining
health is to
alkalise
the body ”
HEALTH TIP - B E N E F I T S O F D A T E S .
Medjool Dates are easy to digest and absorb by the body. The iron content, a component of
haemoglobin in red blood cells, helps balance the oxygen in the blood. Medjool is full of Potassium
which is an electrolyte which helps control your heart rate and blood pressure. Rich in B vitamins,
magnesium and copper, they help fight infection, inflammation, and injury and help prevent
excessive bleeding (antihemorrhagic). Great for everyone but especially for those around the time
of monthly cycle and pregnancy.
The best part, they taste like caramel!
Lone Jane 33
caramel sauce
B YOU WILL NEED
L 10 pitted dates (soaked overnight)

1/4 cup coconut sugar
D
50 ml water (use the water you soaked the dates in)
s
1. Blend all ingredients in a high speed blender until smooth (if you would like a chunky texture blend lightly then
pulse). Store in a glass jar with tight lid.
2. Use as dipping sauce for fruit slices, add to smoothies, dollop on a smoothie bowl or banana whip - OR - spoon feed
yourself straight out of the jar!
just like apple pie
B YOU WILL NEED
L caramel sauce (on previous page)

D 4 or more apples
cinnamon powder
s
1. Slice apples.
2. Arrange on plate with caramel dipping sauce.
3. Sprinkle with cinnamon powder.
Lone Jane 35
Lone Jane 37
glo juice
B YOU WILL NEED
L 5 large oranges
D aloe vera leaf or juice
1 mango
s
1. Juice oranges in juicer or use manual juicer.
2. Slice off outer leaf (green part) of the aloe vera and keep the clear gel inside.
3. Cut up mango.
4. Place all ingredients in blender and blend until smooth.
banana milk
B YOU WILL NEED
L 1 litre spring water

D 500 ml coconut water
s 1-2 tsp cinnamon powder
1. Blend all ingredients together in high speed blender until smooth.

2. Makes approximately 2 litres.
Lone Jane 39
BANANA cereal
YOU WILL NEED

B
L
2 fresh ripe bananas
D cinnamon powder
s vanilla stevia drops (optional)

3 dates (optional)
spring water
1. Place frozen bananas, pitted dates and approximately 300 - 400 ml of water in a blender.
2. Blend until frothy and smooth.
3. Add sliced bananas and cinnamon on top.
the conversation on Facebook – and don’t forget the #feelthelean #lonijane hashtags!
Lone Jane 41
purp bowl
YOU WILL NEED

B
L
1 - 2 mangoes
D 2 kiwi fruit
s 1 tbsp maqui powder

cinnamon powder
300 ml spring water or coconut water
1. Place frozen bananas, maqui powder and water into blender and blend until smooth.
2. Pour mixture into bowl.
3. Peel and chop up fruit, then add to bowl and sprinkle with cinnamon powder.
Lone Jane 43
HEALTH TIP - B E N E F I T S O F R I P E B A N A N A S .
Here is what ‘ripe’ bananas look like, with beautiful brown spots. Bananas are at their highest
nutritional profile when spotty, so should be eaten this way for optimal digestion. When eaten
unripe, bananas can cause bloating, gas and abdominal pains.
raw cereal
YOU WILL NEED

B
1 tbsp hemp seeds
L
300 ml spring water
D 4 dates
s 4 bananas
1/4 cup coconut f lakes
2 drops of vanilla essence or vanilla stevia
1. Pit and chop dates. Peel and chop bananas.

2. In a blender place hemp seeds, vanilla and water. Blend on high for 60 seconds until frothy and milky.
3. Pour the milk through a nut milk bag if you wish (optional).
4. Place chopped fruit and coconut into a bowl and top with hemp milk and coconut sugar.
5. Munch down this milky, chewy, crunchy and sweet cereal with a huge smile while sitting in the sunshine!
Lone Jane 45
“For changes
to be of any
true value, they
have got to be
lasting and
consistent.”
- Tony Robbins
Lone Jane 47
HEALTH TIP - S U G A R C A N E J U I C E .
Sugarcane juice is the juice extracted from the freshly cut sugar cane plant using a cold press
machine to squeeze the nutrient dense juice from the plant. Sugarcane juice is rich in calcium,
chromium, cobalt, copper, magnesium, manganese, phosphorous, potassium and zinc. It also
contains iron and vitamins A, C, B1, B2, B3, B5, and B6, along with phytonutrient, antioxidants,
proteins and soluble fibre. It is a healthy source of glucose which, as we know, helps to re-hydrate
the body and gives you a natural boost of energy. The benefit list is truly endless, simply do some
research on Sugarcane and you will be amazed at the healing properties it has.
-beach ready.
Lone Jane 49
MANGO WRAPS
B YOU WILL NEED
L 5 mangoes
10 lettuce cups
D
1 passion fruit
s
1. Slice mangos into cubes, place into bowl and top with passion fruit.
2. Wash lettuce cups.
3. Scoop mango mix into lettuce cups, wrap up and munch down!
TIP - Fruits and tender greens are amazing when combined, so you can do this with any fruits. Soft fruits work great like
bananas and dates, paw paw etc. GET CREATIVE!
Lone Jane 51
BERRYANA pancakes
B YOU WILL NEED
L 3/4 cup oats (or use coconut f lour) 1/2 frozen berries
1/4 cup shredded coconut 1 tbsp coconut sugar
D 40 ml spring water
1 cup spring water
s 3 fresh bananas
2 frozen bananas
1. Blend oats, shredded coconut and fresh ripe bananas in a blender until smooth. If it’s not runny enough, add a little
more water to get the desired thick pancake consistency.
2. If you have a dehydrator pour your mixture onto teflex sheets (or baking paper) in circles as if you were pouring
normal pancakes into a pan. Dehydrate on 90-105°F for at least two hours depending on how runny your pancakes
are and if you like them soft and gooey inside or dry. You can also do this in your oven on the lowest setting. (I like to
put mine in before I go to yoga in the mornings. When I come back a few hours later they’re perfect!)
3. When pancakes are ready, blend frozen bananas with a dash of water to an ice-cream consistency.
4. Then just add your banana whip ice cream, sliced bananas and blueberries on top of warm pancakes.
Lone Jane 53
easy raw salads
YOU WILL NEED

L
D 1 head lettuce / mixed greens 1/2 avocado
1 large zucchini fresh herbs (i used chives,
s 1 carrot parsley, coriander)
1 raw beetroot lemon juice
4 tomatoes 1 garlic clove
cracked pepper
1. Wash produce well.

2. Place greens in large bowl.
3. Grate carrots, beetroot and zucchini.
4. Chop up tomatoes, avocado and herbs.
5. Add all ingredients to bowl with mixed greens.
6. In a cup mix together lemon juice, crushed garlic, cracked pepper and a pinch of Himalayan salt (optional) and pour
over salad.
7. Serve with a large fresh juice!
“in time, all
flowers bend
towards
the sun.“
Lone Jane 55
sunrise juice
YOU WILL NEED

B
1/4 beetroot
L
4 oranges
D 1/4 watermelon
s
1. Wash beetroot and peel oranges and watermelon.
2. Feed produce into juicer. If you want to get the sunrise affect, you need to juice straight into the jar, juice the oranges
first then the watermelon then the beetroot.
3. Serve ice cold. Drink immediately.
sunset juice
YOU WILL NEED

B
4 oranges
L
4 carrots
D 4 cm chunk of ginger and tumeric or more if you love it
s
1. Wash carrots and peel oranges
2. Feed produce into juicer.
3. Serve ice cold. Drink immediately.
Lone Jane 57
banana mango tango
YOU WILL NEED

B
5 frozen bananas
L
1 ripe banana
D 1 fresh thai coconut (or use dried coconut and coconut water)
s shredded coconut or coconut chips

1-2 mangoes
1. Crack open the fresh coconut, pour out the juice into a jug and set aside. Scoop out the meat and place into blender,
then add the frozen bananas and blend until creamy. ( if you don’t have fresh coconuts you can always use any type of
dried coconut).
2. Slice mango and ripe banana on top and sprinkle with coconut chips.
Lone Jane 59
raW noodles
L YOU WILL NEED
D 1 beetroot
1 carrot
1 zucchini
4 sun dried tomatoes (no oil)
1/2 avocado
1/4 head of broccoli
1/2 lemon
cracked pepper
1. Wash produce. Soak sun dried tomatoes for an hour or overnight in spring water.
2. Using a spiralizer, spiralize the beets, carrots and zucchini and place in large mixing bowl.
3. Use the juice from half a lemon and pour over the voodles, using your hands to mix the lemon juice in well and mush
the mixture lightly to soften. Place in fridge for an hour (optional).
4. Add the sun dried tomatoes and water into a food processor/blender and blend until a runny sauce.
5. Pour over voodles and toss through.
6. Add in chopped broccoli and avocado then toss lightly before serving.
7. Season with cracked pepper.
RAD TIPS - W A T E R M E L O N
Want to know how to pick a good watermelon? Ripe watermelons should be dark green in colour! The ripest watermelons
have the most water and since watermelons are 92 percent water, your watermelon should be relatively heavy for its size.
It should have a nice ‘yellow’ spot on its bum and if the spot is white or green it may have been picked to early. Give it a
gentle knock knock, it should have a slight hollow sound. When cutting a melon you know you have a good one when it
practically cracks it self open once you put the knife in. Happy watermelon picking :)
Lone Jane 61
avo TOAST
s YOU WILL NEED
gluten free bread

avocado
1 tomato
sauerkraut
alfalfa sprouts
cracked pepper
1. Wash produce.
2. Grate your beetroot, tomato, carrot and slice your onion.
3. Use the avocado whip as the butter on slice of bread and spread the mustard on the other slice of bread.
4. Top with lettuce, beetroot, tomato and onion. If you have them, you can add in a warm or cold veggie pattie.
apple pie Smoothie bowl
YOU WILL NEED

B
6 frozen bananas
L
1 tbsp acai powder or 2 frozen packs
D 1 tbsp macqui powder
s 2 apples (+ spiralizer)
rawnola (see page 26)
cinnamon powder
1. Put apples through a spiralizer to create apple noodles.

2. In a high speed blender, blend frozen bananas with acai and macqui until smooth and creamy.
3. Pour into bowl and top with Rawnola and apple noodles.
Lone Jane 63
raw spaghetti
YOU WILL NEED

L
D 2 zucchinis
3 tomatoes
1/2 red capsicum
5 sun dried tomatoes (no oil)
fresh basil or dried italian mixed herbs
1. Soak dried tomatoes overnight in spring water or for at least 1 hour before using.
2. Spiralize zucchinis.
3. Place tomatoes, capsicum, herbs and soaked dried tomatoes in a high speed blender and blend until smooth.
If you want a slightly creamier texture you can add 1/2 an avocado.
4. Pour sauce over zucchini noodles and sprinkle with cracked pepper.
Lone Jane 65
“If you feed
your body junk,
your results will
be junk “
EPIC SALADS as you wish
YOU WILL NEED
L
D 4 cups of mixed greens
anything you have in your fridge, i used;
tomatoes
cucumber
capsicum
avocado
sauerkraut
1. Place washed, chopped mix greens into a bowl and top with chopped veggies and fruits of your choice.
2. Drizzle with favourite dressing or a simple dressing of lemon juice and cracked pepper!
GET CREATIVE! Salads are low in calories (without dressings or avocado) so you want to eat huge servings to get
enough of the calories and nutrients you need.
Lone Jane 67
BEAUTY TIP.
While your frolicking at the beach, give your
skin a gentle salty sandy scrub followed with a swim in
the ocean! The sand helps exfoliate dead skin cells off. The salt
from the ocean will detox the skin while nourishing it with minerals
like magnesium that help hydrate and improve the appearance of your skin.
strawberry split bowl
B YOU WILL NEED
L 5 large frozen bananas

spring water
D
1 tbsp maqui powder
s 1 fresh ripe banana
dried coconut
4 fresh strawberries
rawnola (see page 26)
2 tbsp coconut yogurt
cinnamon powder
1. Slice up fresh bananas and strawberries.

2. Blend the frozen bananas, water and maqui powder in a high speed blender till creamy and smooth.
3. Pour mixture into bowl and top with Rawnola, slices fruit, coconut yogurt, coconut flakes and cinnamon.
Lone Jane 69
POTATO SALAD
D YOU WILL NEED
1 sweet potato 2 tbsp tahini

5 small white dutch cream potatoes lemon juice
garlic / onion powder 1 tbsp mustard
dried herbs 1 garlic glove
4 cups of mixed greens 1 carrot
1 zucchini 1 tomato or cherry tomatoes
sauerkraut (optional)
1. Preheat oven to 200°C. Wash and cut up potatoes (skin on) into cubes, place on oven trays and sprinkle with garlic,
onion powder and herbs of your choice. Bake for 20 - 25 minutes, tossing mid-way.
2. While waiting, cut up salad ingredients, spiralize carrot and zucchini into noodles. Place into a bowl and put
in fridge.
3. To make dressing, place tahini, lemon juice, mustard and garlic into small food processor and blend.
4. Serve potatoes and salad together and drizzle with dressing.
Lone Jane 71
“If I am committed,
there is always a way.”
-Tony Robbins
BEAUTY TIP.
Mushrooms are a good source of Vitamin D.
Antioxidants and minerals like selenium and copper
keep hair, skin and nails strong, glowing and healthy. Lightly
cook them along side your veggies or put them in raw with your
salads. Look out for mushroom extracts in natural skin care products too,
it does wonders for the skin!
HEALTH TIP - M U S H R O O M S .
Mushrooms exposed to sunlight (or the UV light in sunlight) naturally generate vitamin D, which
enhances calcium absorption and bone strength. Mushrooms are high in riboflavin and contain
as much fibre as 1 medium tomato and nearly the whole alphabet in vitamins. They are also a
good source of selenium, niacin, pantothenate, potassium, copper, vitamin C, B vitamins, plus
minerals, especially iron and antioxidants.
Lone Jane 73
rice paper rolls
YOU WILL NEED

L
large rice paper sheets
D
spiralized or julienned carrots
s spiralized or julienned cucumbers
julienned capsicum
avocado
spinach or lettuce
sauerkraut
rice noodles
sesame seeds
1. Chop all veggies julienne style (or you can spiralize carrots and cucumbers).
2. Cover rice noodles in a bowl with boiling water for 5-10 minutes until soft, then strain and stir in sesame seeds.
3. Use a large plate with 2-3cm of water, place rice paper sheet onto plate and coat both sides with water until sheet
becomes soft, then place onto damp chopping board.
4. Place a selection of ingredients into the middle of rice paper sheet, when ready roll the rice paper around the ingredients
(Fold right side over the middle of rice paper sheet and slightly tuck in ingredients, then roll tightly. Fold in the other
two sides, then fold in left side, covering all corners and flaps).
Lone Jane 75
bananarama
B YOU WILL NEED
L 4 dates
D
1 tsp carob powder or cocoa powder
s sliced bananas
1. Soak dates for 1-2 hours in filtered water.

2. Place pitted soaked dates, carob powder and coconut sugar in blender with a dash of the soaked date water and blend
until smooth.
3. Slice bananas and pour date chocolate sauce over the top!
Lone Jane 77
veggie rice salad
YOU WILL NEED

D
2 cups uncooked rice of your choice (i use jasmine rice)
4 cups or more of lettuce / mixed greens
1 head of broccoli
1 capsicum
1 zucchini
1 corn cob
1/2 large brown onion (optional)
2 carrots
1/2 avocado
1 garlic clove
1 tsp grated ginger
white and black sesame seeds
1 tsp sesame oil (optional)
water
tamari sauce (optional)
1. Wash rice and cook according to packet instructions.
2. While rice is cooking dice up all vegetables in small chunks.
3. When rice is nearly cooked, in large skillet or pan/wok on medium heat add in onions, crushed garlic and carrots
along with 1/2 cup water, stirring for 4-5 minutes.
4. Add remaining vegetables to the skillet, along with sesame oil and stir for a few minutes to heat up entire mixture (you
want to keep your veggies pretty raw and crisp so don’t heat too long).
5. Add rice to skillet and mix together.
6. Serve over crispy cold lettuce and top with sliced avocado and sesame seeds. Can be enjoyed warm or cold!
Lone Jane 79
raw pizza
YOU WILL NEED 1. Soak chia seeds overnight in 500-700 ml filtered water.
L
2. Soak sun dried tomatoes in filtered water overnight,
D PIZZA BASE then blend in blender or food processor until smooth
like a dressing.
2-3 cups carrot pulp
3. In a large bowl mix together carrot or other vegetable
1/2 cup chia seeds pulp, soaked chia seeds, blended sun dried tomato
cumin, onion and garlic powder and cumin. It should be a consistency that’s sticky and
easily spreadable. Add water if too thick or chia seeds
TOPPING if too runny.
4. On dehydrator sheets or baking paper spread the
1 avocado pizza base mixture into large circles and dehydrate for
12- 24 hours on 105°F. Turn over half way if needed.
2 tomatoes
5. When pizza bases are ready, slice up tomatoes,
capsicum (bell pepper)
capsicum and spring onion.
mushrooms
6. Dice up zucchini, mushrooms, red onion and lightly
spinach mix in a bowl and set aside.
1/2 red onion 7. Blend avocado with a small amount of water in
1 zucchini blender or processor to get a saucy consistency.
5 dried tomatoes (oil free) 8. Top pizza base with avocado sauce, spinach, diced
spring onion up mushroom mixture, tomatoes and spring onions.
Sprinkle with herbs to finish.
1 corn cob
mixed herbs (dried or fresh)
Lone Jane 81
HEALTH TIP - P O T A T O S K I N S .
When cooking potatoes, always leave the skin on!
Potato skins are particularly rich in iron
and potassium, so leaving them on gives you
an extra hit of protein and nutrients.
It also makes life much
easier not having to
peel potatoes!!

FRIES and SALAD with avo whip
YOU WILL NEED
D
avocado whip (see next page) 1. Boil water with steamer and preheat oven to 200°C.
Wash potatoes, leaving skin on and slice into fries.
4 large potatoes
1/4-1/2 avocado 2. Place cut potatoes into boiling steamer pot until
slightly soft, not fully cooked or soggy.
low sodium sauce of choice
3. To make chip batter, blend all ingredients in small
lemon slices / juice food processor or blender until smooth.
4. Place steamed potatoes in large pot, cover with batter
SALAD mix and shake around until fully coated.
L
mixed greens 5. Cook in oven for 20 minutes, turning over mid-way
D (may need to adjust according to your oven).
1/2 red onion
6. While waiting, slice up salad ingredients and place in
s 2 tomatoes fridge.
1 cucumber
7. Place avocado, a squeeze of lemon juice and cracked
cracked pepper pepper into a small food processor with a few dashes
of water, blending until you get a creamy smooth
consistency.
CHIP BATTER
8. When fries are ready and crisp, serve with salad,
1 tbsp gluten free f lour avocado dip and a chilled lemon water.
1/2 tsp tumeric powder
dash of garlic and onion powder
herbs if you wish
1/2 cup of hot water
Lone Jane 83
avocado whip
YOU WILL NEED

L
D 1/2-1 ripe avocado
squeeze lemon or lime juice
s cracked pepper
dash of spring water
1. Blend all ingredients in a food processor or blender.

2. Serve with potatoes (mashed, baked, fries, or wedges) rice, salads or use as a dip for veggie sticks.
BEAUTY TIP.
Use this recipe without the pepper
and smear it all over your skin and hair.
Avocado is very moisturising and the lemon is a great
detox and revitalises the skin. Leave for 15 - 20 minutes then rinse off.
Lone Jane 85
CRUNCHY NO FAT POTATOES
YOU WILL NEED

D
5 or more large white potatoes sprinkle of himalayan salt (optional)
2 tbsp rice crumbs herbs of your choice (optional)
dash of garlic and onion powder 1/4 cup hot water
1. Boil water with steamer pot on top and preheat oven to 200°C.
2. Wash and cut potatoes into small cubes (skin on).
3. Place cut potatoes into steamer pot and steam until soft at the edges.
4. Place steamed potatoes into large pot, add remaining ingredients, put lid on pot and shake up potatoes until fluffy
looking and fully coated with mixture.
5. Cook in oven for 20 minutes until crispy and slightly golden.
6. Serve with fresh salad, veggies, or wrap in lettuce cups!
Lone Jane 87
“If you can’t
pronounce it,
don’t eat it”
~Common sense
ASIaN SOUP
YOU WILL NEED

D
1 1/2 cups water
s 1 tbsp organic miso paste
1 tsp fresh grated ginger
1 packet rice noodles
kelp and wakame or other dried seaweed
2 stalks spring onion
1 carrot
sesame seeds
bok choy
1. Bring water to the boil, add in miso paste and ginger, stirring for 1 minute.
2. In a bowl, place rice noodles in boiling water until soft, strain when ready and add to miso pot.
3. Add in dried seaweed to miso mixture.
4. Let mixture boil for 2-3 minutes.
5. Chop up carrots, bok choy and spring onion.
6. Take soup off heat and add to a large bowl with the rest of the ingredients on top, sprinkling with sesame seeds.
Lone Jane 89
SPAG ‘N’ salad
RESHOOT
YOU WILL NEED

D
1/2 -1 packet corn or rice pasta
low sodium pasta sauce
6 button mushrooms
1 zucchini
1/2 capsicum (bell pepper)
1 white or yellow onion
1. Bring large pot of water to the boil then add pasta and cook according to packet.
2. Dice up vegetables small, add to a warm pan with a dash of water, stir until veggies are soft but not over cooked.
3. Add the low sodium sauce to the pan of vegetables and stir for 2 minutes.
4. When pasta is cooked, drain using a strainer.
5. stir pasta in with the vegetable sauce.
6. Serve with large salad or in lettuce cups.
LONI JANE’S - R A D T I P S
If you don’t have time to make a salad, or you just have lettuce in the fridge, when in doubt wrap it in lettuce! I
love adding probiotic rich sauerkraut to the wraps too which gives them a tangy hit with all the digestive health
benefits. I wrap everything up in lettuce cups, from bananas and dates to mangoes, potatoes, rice and pasta. It’s
a great way to get your greens in, and I love getting hands on with my food!
Lone Jane 91
‘multivitamins...’
Lone Jane 93
epic steamed veggies
YOU WILL NEED

D
2 sweet corn cobs
s 1 head of broccoli
avo whip (see page 84)
organic low sodium sweet chilli sauce
1/2 lime
cracked pepper
1. Bring large pot of water to the boil.

2. Wash corn and broccoli, chop up broccoli.
3. Add corn and broccoli to steamer pot, steam for 5-10 minutes until cooked, be careful not to over cook. You don’t
want the broccoli to be soggy or losing its colour.
4. While veggies are cooking, make the Avo Whip see page 84.
5. When veggies are cooked, layer on large plate and top with sweet chilli sauce, avo whip, lime juice and cracked
pepper. Enjoy!
SWEET potato simple salad
YOU WILL NEED

D
2 sweet potatoes 1 small red onion

3 cups of lettuce or mixed greens 1 lime
2 tomatoes fresh chives
1 cucumber cracked pepper
1/2 avocado garlic and onion powder
1. Preheat oven 180C.

2. Wash and roughly chop up sweet potatoes (leave skin on), place on oven tray and sprinkle with garlic and onion
powder.
3. Cook for 15- 20 minutes turning half way.
4. Wash all salad produce, shred lettuce, slice up cucumbers and tomatoes. Set aside in the fridge.
5. Peel avocado then using mini food processor blend avocado, red onion, cracked pepper and lime juice until smooth.
6. When potatoes are cooked, add on top of salad bowl along with avocado dressing and chives. Enjoy!
Lone Jane 95
SWEET potato rice balls
D YOU WILL NEED
3 cups brown rice (uncooked) DRESSING

1 large sweet potato
1/2 cup beetroot juice
2-3 white potatoes
2 tbsp tahini
1 handful coriander
1 garlic clove
2 tsp cumin
lemon juice
2 garlic cloves
2 tbsp chia seeds (soaked in
water)
1 white onion
any other vegetables (optional)
1. Preheat oven to 200°C.

2. Cover chia seeds in water and let soak until ‘gluggy’. Wash 3 cups of brown rice until water is clear and cook in rice
cooker (following rice cooker directions for water amount).
3. Wash and cut potatoes into small chunks. Place in steamer pot over boiling water and steam until soft.
4. While waiting for rice and potatoes to cook, dice up onion, coriander and garlic. When potatoes are soft place in a
large bowl/pot and mash up.
5. Add all ingredients to the mashed potatoes, stirring together until well combined. Mixture should be moist - if not,
add some water). Roll into large palm-sized balls and place onto oven tray lightly coated with coconut oil.
6. Place in oven for 15-20 minutes until crispy on the outside.
7. To make the dressing, place all ingredients into a small food processor and blend on high.
Lone Jane 97
lettuce wraps
YOU WILL NEED

D
1 1/2 zucchinis
3 celery stalks
1/2 large avocado
5 large potatoes
10 or more lettuce cups
onion powder
lemon
1. Wash all produce.
2. Leave skin on potatoes, cut into cubes and steam until cooked.
3. Grate one zucchini into a bowl. Finely dice the celery into the same bowl and lightly mix together with a squeeze
of lemon juice.
4. Using a food processor or blender, blend avocado, 1/2 a zucchini, squeeze of lemon juice, cracked pepper
and a dash of onion powder until smooth. Serve as lettuce wraps or as a salad!
Lone Jane 99
“One reason so few of us
achieve what we truly want
is that we never direct our
focus,we never concentrate
our power. Most people
dabble their way through
life, never deciding
to master anything in
particular.”
-Tony Robbins
Lone Jane 101
nori sushi rolls
YOU WILL NEED

D
raw or roasted nori sheets
3-4 cups sushi rice or brown rice
1/2 avocado
1 cucumber spiralized or thinly sliced
1 capsicum
sesame seeds
tamari sauce
water
bamboo sushi roll mat
1. Measure the amount of rice, rinse under cold water a few times and cook according to your rice cooker
or stove top.
2. While rice is cooking prepare your vegetables, slicing them in long thin strips or using a spiralizer with
appropriate veggies. Peel and slice avocado and place in air tight container so it doesn’t go brown (you can add
a squeeze of lemon juice to prevent it going brown too).
3. When rice is cooked place into a strainer or large bowl and let it cool to room temperature.
4. Lay out bamboo and place nori sheet shinny side down on top of bamboo. Scoop out rice and spread over the sheet
leaving a fingertip gap at the top and bottom end.
5. Layer vegetables slightly on top of each other.
6. Dip your finger in water and run it along both ends before rolling.
7. Pick up one end of the bamboo mat and roll over until you have a neat roll. (Watch a YouTube video for further
instruction).
8. Cut up the roll and sprinkle with sesame seeds.
Lone Jane 103
Lone Jane 105
slushies
YOU WILL NEED

s
watermelon
frozen mangoes
passion fruit
1. Place watermelon and frozen mangoes into a blender, roughly blend but leave a few chunks.
2. Pour into jars and place in the freezer for a few hours or until icy cold.
3. When ready to serve, stir up with fork and drizzle fresh passion fruit on top.
Lone Jane 107

maple banana melt
YOU WILL NEED

B
3 frozen bananas
L
carob chocolate chips
D maple syrup
s sliced banana
rawnola see page 26
1. Put your frozen bananas and chocolate chips in a high speed blender or food processor with a dash of water
if needed. Blend until it reaches a smooth, ice-cream consistency.
2. Layer into jar or bowl with rawnola, maple syrup and sliced bananas.
the conversation on Facebook – and don’t forget the #feelthelean #lonjane hashtags!
Lone Jane 109

cant beet it juice
YOU WILL NEED

B
1 raw beetroot
L
4 apples
D 1/2 lime
s
2. Cut up or peel ingredients as needed.
3. Feed into juicer shoot.
4. Serve and consume straight away for best nutritional benefits, or within 8 hours (only if kept in a sealed
glass jar with tight lid in a dark fridge).
envy juice
B YOU WILL NEED
L 1/2-1 cucumber
6 kale leaves
D
2 apples
s 2-3 celery stalks
1/2 lemon

Lone Jane 111

clear skin juice
B YOU WILL NEED
L 3 apples
8 carrots
D
s
oxygen juice
B YOU WILL NEED
L 1 beetroot
1/4 watermelon
D
s
Lone Jane 113

hearty vegetable soup
D YOU WILL NEED
5 tomatoes 1 small capsicum

2 large potatoes 3 stalks of kale
2 carrots 4-5 cloves of garlic
1 zucchini 2 tsp vegan vegetable stock
1 onion 1/2 avocado
6 button mushrooms 1-2 cups of cooked rice

2. Dice onion and garlic and start sautéing in pan with 1 teaspoon of coconut oil on low heat, stir for 3 minutes until
onion is soft.
3. Chop up all vegetables into small chunks.
4. Place all chopped vegetables and stock powder in pot and fill with spring water (enough to just cover the veggies).
5. Bring to the boil, then reduce heat and simmer for 25 minutes.
6. Serve on a bed of rice and top with a dollop of Avo whip on top! (pg. 84)
“Don’t let anyone ever
dull your sparkle “
Lone Jane 115
banana coco
YOU WILL NEED
3 or more ripe bananas

coconut sugar
coconut f lakes
1. Slice bananas and top with coconut flakes and coconut sugar!
Lone Jane 117

salad rice cakes
YOU WILL NEED
4 organic brown rice cakes

1 tomato
cucumber
1/4 avocado (optional)
shredded greens of your choice
sun dried tomatoes (no oil)
1. Use a small amount of avocado and spread onto rice cakes.

2. Layer with shredded greens, cucumber and tomato slices.
3. Top with sun dried tomatoes and lots of cracked pepper!
“The only thing
that is keeping
you from getting
what you want is
the story you keep
telling yourself ”
-Tony Robbins
Lone Jane 119

fruit pops
YOU WILL NEED

s
2 ripe mangoes
8 or more strawberries
1. Peel and slice mango, place into blender with a small amount of water and blend until smooth.
2. While on a very low speed add in washed/roughly chopped strawberries and lightly blend (leave chunky).
3. Pour into icy pole moulds and freeze overnight.
Lone Jane 121
candy grapes
YOU WILL NEED

B
grapes of any kind
L
1 cup pineapple (or pineapple juice)
D
s
1. Remove stems and wash grapes well, then place into freezer container or bag.
2. Blend pineapple then pour over grapes and shake container or bag until grapes are well coated.
3. Freeze overnight or until frozen.
TIP - Shake up container while freezing to get the frozen slushiness on the grapes.
Lone Jane 123
raw CHERRY berry BARS
YOU WILL NEED
100g raw cacao butter 1/3 cup shredded coconut

6 tbsp raw cacao powder 1 tbsp coconut oil
1 tbsp virgin organic coconut oil 3 tbsp raw coconut sugar
2-3 tbsp coconut sugar 1 squirt vanilla stevia drop
or vanilla extract
10 fresh pitted cherries
6 fresh strawberries
1. On the lowest heat add cacao butter and coconut oil in a bowl over a pan of hot water and melt gently
(if you have a dehydrator you can use this instead).
2. Once melted, add raw cacao powder and mix well using a whisk.
3. Add coconut sugar and taste. Add more if you prefer a sweeter chocolate. Put in bowl and set aside.
FOR THE FILLING
1. Mix all the filling ingredients together in a blender on pulse so there’s still texture left in the mix.
2. Place mixture into a square container lined with baking paper. Pack it in flat and tight, then place in the freezer for
1 hour.
3. Take mixture out of freezer and pull out with the sides of the baking paper. Cut into bars then dip into chocolate mix
(you may have to do this 2-3 times to get a thick coating). Place in fridge overnight to set.
Lone Jane 125
banana whip
B YOU WILL NEED

L 3 frozen bananas
D vegan choc chips
coconut chips
s
1. Blend frozen bananas and a dash of water in a high speed blender (you can add vanilla or flavoured stevia drops).
2. Scoop out into bowl, topping with a sprinkle of coconut chips and choc chips to finish!
Lone Jane 127
cotton candy icecream
B YOU WILL NEED
L 4 frozen bananas
stevia vanilla drops (or pure vanilla)
D coconut flakes
s cranberry powder
1. Blend frozen bananas, vanilla drops and cranberry powder in a high speed blender (add small amount of
water if needed).
2. Pour out into a bowl and top with coconut chips and a sprinkle of cranberry powder.
“Eat,
Sleep,
move,
Repeat! “
Lone Jane 129

passionate watermelon
YOU WILL NEED
watermelon
passion fruits
1. Slice up watermelon into large chunks.

2. Cut passion fruits in half and scoop out the juicy seeds straight on top of the watermelon.
3. Enjoy the tropical hydration!
Lone Jane 131
FRUIT as you wish
• Eat fruit alone or combine carefully.

• Always avoid eating fruit after cooked food or with heavy fats such as avocado or nuts
• All melon fruits are best consumed first in the morning or on an empty stomach.
For optimal digestion only consume cooked food as the last meal of the day or only consume cooked food or salads after
it, do not consume fruits. Fruit digests very quickly and if mixed with cooked food or high fats you can become bloated/
gassy/uncomfortable due to the fruit fermenting with other foods in the digestive system.
(Fresh juices are an exception because the fibre has been taken out, so combining different fruits and veggies is fine when
in juices*)
Snack on fruit whenever you feel the need. My go-to fruits any time of the day are always bananas, mangoes
and dates. I love having mono meals of the high water content fruits like oranges, pineapples, melons, grapes, apples etc.
I eat them on their own because they digest fast (usually within 30 minutes). You don’t want any other fruit or food
interrupting the digestion process or you’ll experience bloating and gas.
I find I have a sensitive digestive system, so if I have a large mono meal of melon after other fruits or food I’ll usually get
bloated. This is why I always consider having the watery, fast digesting fruits first in the morning, or well after any other
food has digested.
Lone Jane 133
benefits of juices and smoothies
Juices and smoothies supercharge your nutrient intake by providing your body with pure micronutrients, vitamins and
enzymes. By putting the most nutritious fuel from fresh fruits and vegetables into your system, you can kick start your
metabolism and give your body a break by not having to use energy to break down solid foods. This allows your body to
absorb optimal nutrients straight into your cells.
Juices and smoothies are always best consumed on their own or with high water content foods such as fruits and
vegetables, as digestion and absorption works best this way. They help you get a greater variety of vitamins and minerals
into the body, as it’s easier to consume more juice than the food in its whole form.
JUICING (using a juicing machine where juice is ‘extracted’ from fruits and vegetables and the fibre is removed)
If you plan on making a morning juice you can save time by preparing your fruits and vegetables the night before -
selecting the ingredients, washing the produce, placing them in storage containers in the fridge and assembling the juicer
so it’s ready to go. Make sure you wash produce thoroughly (especially greens).
SMOOTHIES (whole fruits and vegetables ‘blended’ together in high speed blender machine)
Always keep frozen bananas on hand (peeled and placed in an air tight container or zip lock bag) in the freezer. Mango
and spinach cubes are great to have on hand, as well as frozen berries. You can just add water and/or super foods to these
frozen ingredients and you have a meal ready in minutes!
Lone Jane 135

RAD TIPS - S M O O T H I E S
Smoothies are one of my favourite joys in the world, seriously! The options for flavours are endless and you can
make them as simple or as complex as you like. Could be as simple as frozen bananas and water or as complex
using superfood powders, seeds, fruits and vegetables etc. Smoothies are an every single day necessity for me
and hopefully they will become as part of your everyday ritual also. Complex smoothies are yummy on
occasions but on a daily basis are exhausting, especially if your are having 2-3 smoothies a day! you want simple and fast
so can get on with your day. Below are some tips for great smoothie making.
• Buy bulk fresh fruits such as bananas, let them ripen up then peel and freeze in large easy to open containers.
• Always have frozen fruits on hand
• Organic frozen berries or fruits in bulk packs if your can find them
• Make your own spinach/kale ice cubes see page 143
• High quality organic freeze dried Green powder
• Maqui freeze dried powder
• Have spring water or filtered water ready to go (try not to use tap water when possible) look up your local natural
spring for access to fresh water, I get mine from my local markets in 25 ltr containers.
• Use a high powered blender
• Glass jars no smaller then 700 ml are best, I use my 1tr jars the most.
• Jar lids with straw holes are great so you can take your smoothies on the go
• Invest in some metal straws
• Wash/rinse your blender straight away, yes I mean as soon as you have poured out your smoothie! This will save you
time cleaning later on and only takes 1 minute if that.
“Life is a gift, and it
offers us the privilege,
opportunity,and
responsibility to give
something back
by becoming more.”
-Tony Robbins
Lone Jane 137

the question on everyone’s liPS
The question on everyone’s lips when following a plant based lifestyle is...Where do you I get my protein from if I don’t
eat meat? Where do I get my calcium from if I don’t drink milk and where do I get my Iron from?
I will start off by saying, you can have deficiencies following many different diets, some that include meat and dairy. Every
person is at risk of having some sort of deficiency, but it is your responsibility to look after your own health and keep up
with your bodies demands.
When I was eating a standard diet I had many health issues including vitamin and iron deficiencies. Many people have
these type of issues, it is not just exclusive to plant based diets. This lifestyle of abundant eating allows your body to
absorb an array of vitamins and minerals, including protein, calcium, and iron.
But where do i get protein from?

When most people think protein, they think images of cheeses, eggs and a juicy steak! So where do you get your intake
of protein if you decide not to consume animals products and why is protein so important?
Protein assists in repairing all cells and muscle tissue, especially post exercise! All human cells require what is known
as “essential” amino acids. The structure of protein is a chain of amino acids and the body can not naturally produce
“essential” amino acids so therefore we must source these aminos via the food we eat.
Plant based foods are very good for protein and very easily absorbed in the body too. Since every whole food has protein,
from your morning banana smoothie to your large salads and veggie sushi throughout the day, when you consume an
abundance of these type of foods you receive nutritional needs including protein. You have endless options to choose
from when it comes to creating a balanced diet with the right percentage of protein for your body. Below are some
amazing sources for protein content and for other health benefits;
PEAS - About the same protein content as a cup of milk.
OATS - A great source of fiber and helpful for stabilizing your blood sugar levels.
QUINOA - Has all nine essential amino acids that the body needs for growth and repair.
SPINACH - Protein rich! Also filled with flavonoid’s (a phytonutrient with anticancer properties). Spinach is good for
your skin, eyes, brain and bones!
SPIRULINA - Is around 65% protein with amazing anti-inflammatory properties and includes b12.
BROCCOLI - Good for balancing estrogan and high in vitamin A & C and B complex vitamins.
CHIA SEEDS - Loaded with antioxidants which help fight the production of free radicals, which can damage molecules
in cells and contribute to ageing and diseases like cancer.
HEMP SEEDS - A complete source of all 20 known amino acids including the 9 essential amino acids (EAAs) which our
bodies cannot produce by themselves! Hemp seeds are a more digestible protein than meat, whole eggs, cheese, human
milk, cows milk, or any other high protein food.
BROWN RICE - Paired with beans gives you all 9 essential amino acids which makes it a complete protein. Rich in
selenium and manganese.
CAULIFLOWER - A Truckload of nutrients to reduce your risk of cardiovascular disease and cancer.
PUMPKIN SEEDS - Pumpkin seeds are full of manganese, phosphorous, copper, vitamin K, vitamin E, B vitamins such
as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), folate, potassium, calcium, iron, magnesium,
zinc, selenium and more.
But where do i get calcium from?
When most people think calcium, they think images of milk, cheese, yogurt or anything dairy! So where do you get your
intake of calcium if you decide not to consume dairy products and why is calcium so important?Calcium is extremely
important to bone strength and the health of your teeth. Calcium regulates muscle contraction and assist with delivering
messages through nerve pathways around the body! We also need vitamin D to absorb and retain calcium within the
body. Calcium is found in the following;
FIGS - Helps lower blood pressure and rich in fiber.
KALE - Kale contains more calcium per calorie than milk (90 grams per serving) and is also better absorbed by the body than dairy.
BEANS - Great source of calcium along with antioxidants, fiber, protein and zinc.
TAHINI - Is made up of ground sesame seeds. Tahini is one of the best sources of calcium around and is rich is minerals
such as magnesium, potassium and iron as well as being high in vitamin E.
LEAFY GREENS - High in Chlorophyll which is good for alkalising the body.
PUMPKIN SEEDS - Great for calcium intake. See page 136.
BLACKSTRAP MOLASSES - Contains a mineral profile that has been optimised by nature for superior absorption. The
ratio of calcium and magnesium is ideal since our bodies need a large amount of magnesium to absorb calcium. See page
169.
But where do i get iron from?

Iron is a mineral and plays a very important role! It is needed for the transportation of oxygen throughout the body.
It is a component of haemoglobin; the substance in red blood cells. In order to keep us alive, red blood cells transport
oxygen from the lungs throughout the body. If you lack iron, your body cannot make enough oxygen rich blood
cells. A result of this means higher levels of exhaustion which can affect brain function, labeto and overall mood.
Since our bodies can’t produce iron itself, we need to make sure we consume sufficient amounts of iron as part of our daily
diet. Iron is found in the following;
OATS - Just half a cup gives you a great serving of iron. Oats also help lower cholesterol.
KALE - Kale has more iron than beef! Is rich in vitamin C to easily absorb the iron.
DATES - Dates are packed with essential nutrients, vitamins, and minerals required for growth and development and
overall well-being.
LENTILS - These easy to cook legumes are packed with iron and protein along with an array of vitamins and nutrients.
POTATOES - Since potatoes are also packed with vitamin C, it’s easier for your body to absorb the iron it needs.
BROCCOLI - See page 136.
BROWN RICE - High content of calcium along with good carbohydrates to fight fatigue and boost energy.
STRAWBERRIES - Are good for iron due to the powerhouse of vitamin C which works in sync with the iron content.
DARK CHOCOLATE / COAO - Is rich in iron, magnesium, copper, zinc and antioxidants.
SUNDRIED TOMATOES - High iron content along with antioxidants and vitamin C which aids absorption of iron in
the body.
BLACKSTRAP MOLASSES - Contains high levels of iron along with vitamins and minerals. See page 169.
* Eat iron-rich foods along with foods that contain vitamin C such as fresh juice, fruits or sauerkraut, which helps
the body absorb the iron. Tea and coffee contains compounds called polyphenols, which can bind with iron making
Lone Jane 139

LIFESTYLE TIPS
BUYING IN BULK / PREPARATION
This lifestyle is much easier for me than any before. If I can give you any advice it is to always buy your staple foods in
bulk, buying in bulk is another way to get bang for your buck! It’s cheaper to buy in bulk, so make friends with your local
fruit or organic store/markets and they’ll most likely will give you a discount for being a regular bulk buying customer.
Bulk items for me are bananas, dates, mixed greens, tomatoes, potatoes and watermelons. Then I buy what’s in season at
the weekend markets.
I Wash all greens under the tap or a bowl of water and dry them using either paper towels for the full leaf varieties or
salad spinners for mix greens and spinach, then let them dry on a clean tea towel before storing them in BPA free bags
or containers in the fridge- this way when you need them they are ready to eat straight from the fridge. I hang unripe
bananas to help them ripen (I made the hanger from chains and double ended hooks you can get from your local
hardware store, just get someone who knows what they are doing to hang it from the roof for you). When the bananas
are ripe, whatever you haven’t eaten peel and put into large BPA free plastic containers in the freezer. This way you have
frozen ripe bananas ready to put in the blender - you can literally make a meal in three minutes, including washing up!
I put mushrooms in paper bags to keep them fresh and away from light and moisture, onions live on my bench top in a
bowl along with garlic, grapes and berries I wash and let air dry in a cool place before putting them in airtight containers
in the fridge. Lemons and limes stay in the fringe in the warmer months in a bowl and in the cooler months can live on
the bench top. Cucumbers, capsicums, zucchinis and any other vegetables alike I place into bags in the fridge to keep
them super fresh.
Once you get the hang of this way of living you soon realise what you eat a lot of and what you don’t. It’s about observing
what works for you because that may be totally different to what works for me.
I often get asked “How do you afford to buy organic?”. My answer to the question is, there are a few ways;
firstly, I don’t waste money on junk like fast food, coffee, chocolate, snacks, alcohol, cigarettes, cheap clothes
that I will only wear once, chemical-laced beauty products and makeup. I invest my money in my health!
Paying a little bit more for amazing quality that I will see, and feel, is priceless to me. If you feed your body
junk the results will be junk, simple as that. As you’ve heard many times before “you are what you eat”.
Yes when I was younger in my late teens and early twenties I was living the “normal” lifestyle like most of my friends were.
which included eating processed foods and far to little fruits and vegetables. Although I was still slim with nice skin, it
caught up with me after I turned 21. And it will catch up with most people, eventually, at some stage of their life. It might
be subtle but may get worse over time with signs of early ageing in the form of sun spots, loose skin and wrinkles as well
as sluggish digestion, sore joints, tiredness, low energy, frequent illness and infections. Slow weight gain (mostly shown
on the thighs, belly, hips and back of the arms) can also happen gradually over a few years in your twenties.
The earlier you start living a healthy lifestyle, the better off you’ll be in the long term!
* Sample shopping list and meal prep on page 138.
Lone Jane 141
WEEKLY SHOPPING LIST SAMPLE ITEMS TO KEEP IN YOUR
CUPBOARD OR FRIDGE
- Box of bananas (13kg or more)
- Tray of mangoes (Items you don’t need to buy weekly)
- 1- 2 Watermelons - Green powder (Vitamineral Green or Pure Synergy)
- Bag of lemons and limes - Cinnamon powder
- Bag of passionfruits - Cracked pepper
-Whatever fruit in season (plums, peaches, kiwi fruit, - Rice (brown, jasmine, white sushi rice)
berries, mandarins, grapes, etc) - Rice / gluten free pasta
- 2kg mejool dates - Rice paper sheets
- 2-3kg mixed potatoes - Nori sushi sheets
- 2kg of 2nd grade apples (for juicing) - Dried coconut (chips, flakes, shredded)
- 5kg bag of 2nd grade carrots (for juicing) - Coconut sugar
- Celery - Acai powder (or frozen pulp)
- Broccoli - Maqui powder
- 2 corn cobs - Sauerkraut
- 3kg bag of oranges - Oats
- 2-3 x heads of lettuce - Vanilla stevia drops or pure vanilla
- Spinach - Rice cakes
- 2kg of tomatoes - Low sodium organic sweet chilli sauce
- 4 x zucchinis - Low sodium organic tomato sauce
- 4 x cucumbers - Low fat/ low sodium pasta sauce
- 2 x capsicums (bell pepper) - Seeds* chia , sesame, hemp, pumpkin
- 2 x beetroot - Goji berries
- 5-7 x Avocados (half ripe half not) - Organic frozen berries/ fruit
- Mushrooms - Frozen spinach/greens ice cubes
- Fresh herbs - Coconut oil
- Head of kale or baby kale
Plan your meals out, put a white board on your fridge and every Sunday work out your meals for the week based on the
food you have got from the markets or have in your garden and pantry.
Write down breakfast, lunch and dinner for each day and use it as as guide, this way you don’t have to think about what
to make everyday because you already know what produce you have and can use up. You can even write snack ideas
or batches of food you need to make such as dehydrated fruits, pizza bases, rawnola, salad dressings etc. See below for
examples.
EXAMPLE - SUNDAY EXAMPLE - MONDAY
• Make Rawnola batch for the week • Breakfast - 1ltr Banana and Berry Smoothie
• Breakfast - 5 mangos with passionfruit • Breakfast #2 - Berry bowl with Rawnola
• Breakfast #2 - 1 ltr Green smoothie • Snack - Dried Banana with Coconut Sugar
• Snack - Grapes • Lunch - Raw Salad / Juice
• Lunch - Banana icecream with Rawnola • Dinner - Vegetable pasta
• Dinner - Sushi. • Soak sundried tomatoes over night
• Put bananas with coconut sugar in the dehydrator
RAD TIPS - F R O Z E N B A N A N A S
Make friends with your local banana farmer or fruit market
stall holder, buy bananas in bulk around 10- 15 kg worth!
Sit them out on your bench top or make a hanger
like I did and hang them up to ripen. Once
ripe eat as many as you want fresh and peel and
freeze the rest in large easy to open
containers. That way you have
frozen bananas on hand
for your smoothies,
bowls,and
icecream.
“Fail to prepare,prepare to Fail “

Lone Jane 143
organic living
Organic living - what do I mean exactly? Well it’s a combination of organic eating, supporting organic farming, using
organic products and the awareness of what I put onto my skin and into my body. Organic food was the only option
for thousands of years. Now, with pesticides, herbicides, fungicides and genetically-modified foods, organic is still the
BEST option! Organic means there are no pesticides, chemicals or sprays on the produce that you put into your body.
One of the commonly used classes of pesticides called, organophosphates, was originally developed as a toxic nerve agent
during World War I! Do you want that in your body? I didn’t think so...
Genetically-modified foods (GMOs) were unleashed on the environment and to the public without prior testing to
determine their safety. By eating genetically-modified foods you’re participating in a long-term, uncontrolled experiment.
GMO foods kill insects, bugs and small animals and have even been proven to cause allergies, liver and intestinal damage,
pancreatic problems, testicular cellular changes, tumours and cancers in animals and humans.
Let’s think about this for a second; when conventional farmers use pesticides and herbicides, they wear head-to-toe full
body suits and gas masks. If they’re avoiding inhaling or making any bodily contact with these substances, do we really
want to be eating them?
By eating organic we don’t consume toxic chemicals, nor do we contribute to the earth and eco system being subjected to
them. This means supporting sustainable farming, which is better for both the environment and the farmer, plus keeping
chemicals out of the soil, waterways, air and of course, our food! It’s safer for organic farmers not having to handle or
breathe in those toxic chemicals. And absolutely safer for us!
Organic food is proven to be more nutrient dense with a higher vitamin and nutrition profile than conventionally farmed
produce. It’s healthier for you and has more flavour.
I couldn’t stress enough the importance of using organic skin care products. Our skin is our largest organ, it eliminates
toxins, protects our body and absorbs substances. On the good side, our skin absorbs moisture as well as vitamin D from
the sun. But on the bad side it can also absorb chemicals from skin care products and the environment. Everything we
put on our skin will be absorbed straight into our blood streams and our cells. And since our skin is so important for the
elimination of toxins, we definitely don’t want to clog it with poisonous chemicals found in many cosmetics and even
perfumes. Did you know that perfume on its own can contain up to 1,000 chemicals?
WATCH OUT FOR THESE NASTIES!
• Artificial fragrances
• Artificial colours such as coal tar, FD, FDC or DFandC
• PEG/PPG – polyethylene glycol/propylene glycol
• SLS/SLES – sodium lauryl or sodium laureth sulfate
• ALS – ammonium lauryl or ammonium laureth sulfate
• Petrochemicals – TEA or triethanolamine; DEA or diethanolamine
• Mineral oils – liquid paraffinum, paraffin oil, paraffin wax, petrolatum
• Methylchloroisothiazolinone
• Methylisothiazolinone
Lone Jane 145
travelLing
Travelling is important for the soul, good for personal growth and a fantastic life experience. Sticking to a plant-based
diet can be tricky at times, but is not impossible when on the move. You can always find a way for what it is you need!
These days the words ‘vegan’ and ‘plant-based’ are well heard of. The success of healthy plant-based lifestyles is spreading
fast, so more and more health cafes, juice bars and restaurants are popping up all over the place. Most restaurants now
cater to the common vego due to growing demand.
The biggest tip for success whilst travelling is to make sure you do your research on supermarkets, organic stores, fresh
markets, health shops, cafes and restaurants in the area you’ll be visiting. A majority of eateries and retail outlets have
fresh fruit and vegetables available, as well as rice, pasta and potatoes.
You can ask people on social media, family or friends about good places to go to. But don’t get too stressed about things
if you have to slightly adjust the way you eat for a short period of time whilst travelling. Just do the best you can. Maybe
your options may not always be within the low fat/ low sodium guidelines, but as long as it’s always plant-based, that’s
what is most important!
HERE ARE SOME TIPS WHILST TRAVELLING
• Research where you’re going for cafes, markets, supermarkets, restaurants and meet-ups.
• Eat big before long distance travelling.
• On long haul flights you can pre-order your meals. Most airlines have lots of veggie options.
• Take snacks such as dates and dried fruits.
• Always carry a 1 litre water bottle with you (with lemon slices if possible).
• Keep hydrated, especially on planes – it’s easy to get dehydrated from cabin pressure and long hours of sleep and
sitting. Staying hydrated will help you recover from jet lag faster. Even better, you won’t feel the full effects of long haul
travel when you have outstanding health and hydration!
• If travelling domestic, take pre-made smoothies/juices and fruit.
• I always carry a small tub of coconut oil and rose water spray to keep my skin hydrated.
• Make your own large salads, sushi or rice paper rolls in air-tight containers to eat while in transit.
• Invite the people you’re travelling with into your way of eating. Grab heaps of fruit and sit in a nice park in the sunshine
or recommend places to eat or even better, make something together!
• Best places to grab vegan options whilst travelling somewhere that may not be vegan-friendly are: Asian supermarkets,
Italian restaurants, Kebab/Falafel stalls, Thai restaurants, Sushi/Japanese, Chinese, Yum Cha, Pizza and Buffets.
Lone Jane 147

“The bitter taste
of poor quality
lingers long
after the sweet
taste of
low price is
forgotten”
RAD TIPS
If you see delicious ripe mangos or fruit you need to eat ASAP, blend it up with a touch of filtered water in
a high speed blender and pour into ice cube trays to freeze overnight. When frozen, transfer to freezer bags
or containers for easy-to-grab cubes to snack on, make sorbet, ice-cream, smoothies and juices! Spinach
and other greens are great for this too! Just wash and de-stem your greens, then do the same! It’s a great way
to get greens into your lifestyle!
Lone Jane 149

meal
Many people start a health kick or diet and feel terrible with thoughts of treating themselves. They’re afraid
to allow themselves a ‘treat’ meal because they worry it will undo all of their hard efforts! Not in this lifestyle!
I allow myself one ‘treat’ meal or snack every now and then. Once a month or once a week or once every few months it
doesn’t matter. As long as it is moderation. Depending on your current lifestyle transition and how your body feels, your
levels cravings will fluctuate. Allowing yourself a ‘treat’ meal relieves your body from intense uncontrollable cravings
and binge eating. We all enjoy eating our favourite treat! So if you turn healthy living into a lifestyle, you can have your
treat and not feel bad about it! The awesome part is there is healthy ‘treat’ options, such as, coconut ice-cream, vegan
chocolates, cakes and slices, organic chips and crackers…treats that won’t damage your hard work!
Always remember though, you still need to practice self control, emotionally and physically, when allowing yourself a
‘treat’. You don’t need to go over board. I can assure you from my own personal experience, your intense cravings for
treats will diminish after sticking to this lifestyle. Your palate and body will no longer feel the need for these foods as
often as before because your body becomes balanced through clean eating, active lifestyle, relaxation, self care and love.
Long term, your hormones and eating patterns as well as your blood sugar and emotions will balance out to perfect
equilibrium.
If your clean eating is going well but for whatever reason there is that one food vise you keep going back to even though
you feel bad after eating it, e.g takeaway, cheese, ice-cream, chocolates, chips or even meat, I suggest you research that
food and find out all the details on how toxic it is for you. Also, look deeper to understand the emotional connection you
have to that food - most of the time it’s for comfort or stress and we only eat it to make ourselves feel better.. which in fact
makes us feel worse!
Our taste buds regenerate every 30 days, so if you can give up a food for that short time we guarantee you’ll soon lose the
craving for it! Don’t be too hard on yourself though… discipline is good but sometimes it’s best acquired by making a few
mistakes and learning along the way.
The above picture is a dairy free coconut ice-cream that was purchased from a health food store.
“The secret of success
is learning how to use
pain and pleasure instead
of having pain and
pleasure use you.
If you do that, you’re
in control of your life.
If you don’t,
life controls you.” -Tony Robbins
Lone Jane 151

ACTIVE LIFESTYLE
Physical activity improves your health and can actually lower the risk of many serious diseases. One of the major benefits
of regular physical activity is controlling your body weight, which reduces the risk of cardiovascular diseases, diabetes
as well as joint and bone diseases. Regular physical activity is important for everyone, not just for controlling weight,
but also for improving heart, lung and muscle functions. Many of the health benefits from being active can be achieved
without having to do overly demanding or vigorous exercise. Our daily lives should include the everyday activities that
keep us moving around: walking, climbing stairs, physical labour and regular household chores.
Small changes over time will improve your health and weight, so the best way to keep active is to include as much
movement as possible into your daily routine. People who do physically demanding work or practice strenuous sports
regularly need to make sure they get sufficient food to meet their energy needs. The importance of rest and recovery is
vital in sustaining a healthy lifestyle. The accumulation of small but regular periods of movement during work, school or
leisure can make a significant difference in energy balance and weight control over time.
BENEFITS OF PHYSICAL ACTIVITY

• Aerobic activities such as brisk walking, dancing, jogging, swimming and sex speed up the heart rate and breathing,
improving heart and cardiovascular fitness.
• Strength and Resistance training such as the lifting and squatting weights help build and maintain bones and muscles
by working against gravity.
• Body weight exercises such as climbing, stair walks, pushups and chins ups health maintain tone and conditioning.
• Balance and stretching activities such as dancing, yoga and martial arts enhance physical stability and flexibility, which
reduces the risk of injury.
• A combination of different types of physical activities – aerobic, strengthening and stretching – maximise the benefits
to all parts of your body.
• Living an active lifestyle contributes to healthy bones, muscles and joints and increases flexibility and movement.
The added benefits of the above help increase self-esteem and mental wellbeing, reducing stress and anxiety and help
you sleep better!
Lone Jane 153
“To keep the body in good h
shall not be able to keep ou
health is a duty... otherwise we
ur mind strong and clear.” -Buddha
Lone Jane 155
the lymphatic system =the boss
The lymphatic system is a network of tubes throughout the body that drains fluid (aka ‘the body’s garbage’) from tissues.
It filters the fluid through the lymph nodes and empties it back into the bloodstream…hence the reason why you want a
well pumping, cleansed system. When the fluid gets filtered back into the blood, you want it to be clean, not toxic fluid
getting pumped back in. The main roles of the lymphatic system is to manage fluid levels in the body as well as filter out
bacteria and toxic waste, such as, pathogens and dead blood cells whilst housing healthy white blood cells. The lymphatic
system is made up of glands, lymph nodes, the spleen, thymus gland and tonsils. It also works in tune with the circulatory
system to deliver nutrients, hormones, oxygen and fresh fluid to the cells that help make up the tissues in the body.
Lymph fluids bathe our body’s cells and carry the body’s cellular sewerage away from the tissues to the blood stream,
where it can be filtered by two of the body’s main detoxification organs: the liver and the kidneys. Lymph nodes are
found at various points around the body, including the throat, armpits, chest, abdomen and groin. All lie close to arteries.
Bacteria picked up from the tissues by the lymph are trapped in the lymph nodes. White blood cells called lymphocytes
can then attack and kill the bacteria. This is why your lymph nodes tend to swell if you have an infection. Viruses
and cancer cells also get trapped by lymph nodes. So it’s obvious that overall good health must consist of a healthy
lymphatic system.
Some symptoms of a sluggish lymphatic system include the inability to fight infections, cellulite, fatigue (even after plenty
of sleep), poor circulation, allergies and food sensitivities as well as intense cravings, tonsil stones (white lumps in the
throat), swollen lymph nodes, acne, headaches, breast tenderness, lack of concentration and motivation, inability to lose
fat, fluid retention and a general swollen, heavy, toxic feeling.
The lymphatic system doesn’t have its own pumping system, it must be manually pumped through the body’s movement,
a healthy diet, active lifestyle and dry skin brushing.
When you exercise, no matter how short or long, always try to reach the goal of a red face and sweat!
Think, Sweat = pumping fluids and toxins out of the body = happy cells. Think, Red Face = fresh blood flow, which means
oxygen fed body = glowing skin.
HERE ARE A FEW WAYS TO ASSIST YOUR LYMPHATIC SYSTEM
Eliminate stress - toxic people and toxic substances in • Fresh air and nature.
your life.
• Consistently eating a clean diet with an abundance of
raw fruits and vegetables.
• Dry skin brushing.
• Exercise - sweating and red faced! • Rest and relaxation when needed.
• Trampolines (rebounding). • Infrared saunas.
• Stay hydrated with 2-4 litres of water a day. • Yoga / Bikram.
• Lemon infused water. • Deep breathing.

• Routine sleeping.
Lone Jane 157
dry skin brushing
The skin is the largest organ of the human body and around one-third of your body’s daily impurities are excreted
through it. Dry skin brushing is when you use a specialized bristle brush that you rub on your skin that exfoliates the
outer layer of skin and also stimulates blood circulation, which helps heal and bring new blood to the surface. Dry skin
brushing helps expel dead skin cells, regenerate new skin cells and keeps your skin active in assisting the body’s cleansing
process, working very closely with your lymphatic system. If your skin becomes inactive, its ability to remove excess
toxins is impaired. This places extra stress on other organs and on your body as a whole.
Our sweat and oil glands become stimulated, providing more moisture for the skin while keeping it clean and clear so
you have a healthy, vibrant glow. Brushing allows the skin to breathe; think of it as a routine just like washing your face
or having a shower. Which leads us onto our next subject....
Let’s talk about cellulite! Cellulite is not just an accumulation of fat cells, nor is it something only overweight people
have. Many slim people also have cellulite and this is why…it’s a combination of waste, fluid, toxins and fat that have
accumulated below the skin due to poor circulation, especially in the lymphatic system running just below the surface
area of the skin. I also battled with cellulite but have now overcome it. You too can do the same. If you practice the tips
on the previous page and get in a routine of daily dry skin brushing, you’ll see a drastic improvement in your cellulite and
skin tone. Once you get the brushing technique down pat, it becomes a routine that only takes five minutes!
TIPS
• Dry skin brushing is best done in the morning or before exercise.
• It is best done on clean skin without any moisturises.
• If you do it in the morning without exercise, take a quick shower afterwards and apply any body oils.
• Dry skin brushing is perfect before a warm salt bath, as it aids the absorption of salts into the body.
• Start from your feet, working your way up to your neck then down your chest with three firm strokes in each spot,
always stroking towards your heart (there are some great videos on YouTube demonstrating the proper techniques).
BEAUTY TIP.
After dry brushing your skin, rinse off in
the shower. Pat dry and apply small amount of castor oil with 1
drop of peppermint essential oil in your palm and lightly rub onto your body
(avoid eyes and face). Fights cellulite and over time your skin will look toned and glowing!
Lone Jane 159

salt baths
Bathing with salts such as epsom and dead sea varieties stimulates circulation, detoxes and hydrates the skin and promotes
cellular regeneration, whilst also assisting to heal dry, scaling and irritated skin. It helps to reduce water retention,
inflammation of the joints, relaxes muscles and relieves pain. These salts are different to traditional salts in that they’re a
naturally occurring pure mineral compound of magnesium and sulphate that contains very powerful health benefits that
can enhance the detoxification abilities of the body.
While both magnesium and sulphate can be poorly absorbed through the stomach, studies have shown magnesium
levels increase from soaking in a salt bath. Magnesium is the second most abundant element in human cells and the
fourth most important positively charged ion in the body. It helps the body regulate more than 325 enzymes and plays an
important role in organising many bodily functions, such as muscle control, electrical impulses, energy production, the
elimination of harmful toxins and the maintenance of optimal body weight.
Salt bathing works partly because natural mineral salts restore mineral balance via the skin. Soaking in warm/hot salt
baths assists the nervous system, relieves stress and helps with healing skin issues such as acne, blemishes, infections,
keratosis pilaris, eczema and many more. It assists in healthy calcium balance, which aids bone and nail strength. The
salt also contains potassium that you need for your blood after exercise and for moist, healthy skin and all-round energy.
Bromides in the salt heal and relax your muscles.
TIPS
• Dry skin brushing before a salt bath can speed up and aid the healing benefits by clearing off dead skin cells, opening
up pores and stimulating fresh blood flow.
• Keep hydrated by drinking at least 500 ml to 1 litre of water while bathing in a hot bath.
Lone Jane 161
skin care
Before you can look after your skin properly you need to understand it. It is our body’s largest organ. It’s not just there to
cover your bones and make you look pretty…it’s your body’s first defence against intruders and a key player in maintaining
a healthy body temperature. So skin is way more than simply nice wrapping paper for your insides.
Your skin is made up of three layers: the outer epidermis containing pigment cells, the stratum corneum surface layer
made up of flat, dead skin cells, and the basal layer, where new cells are generated and travel upwards. The middle dermis
layer contains blood vessels, nerves, oil glands, collagen fibres and elastin. The inner subcutaneous layer contains blood
vessels, hair follicles and fat cells.
To keep your skin clean, youthful, tight and dewy you need to sync your inner health with good skin care habits. Your
20’s is a great time for your skin. You’ve left behind the spots of adolescence but your skin retains a youthful glow and the
epidermis is still plump and dewy. That said, skin cell renewal plummets by up to 28 percent in your twenties. Dead skin
cells aren’t shed as efficiently, leading to slightly duller-looking skin. Keep your skin youthful by creating a habit of using
a cleanser and toner - especially if you wear make-up every day. Avoid the habit of yo-yo dieting and fad diets - consistent
clean eating is the key! Dehydration is another contributing factor to premature wrinkling, so drink plenty of water to
keep your skin hydrated.
looking after thy skin
Eat a balanced diet rich in antioxidants such as vitamins A, B, C and E (found in all the recipes in this book). These
vitamins fight off free radicals, which are unstable molecules that attack cells in our bodies and speed up aging. Together
they help the skin repair itself, stay moist and produce the enzymes that stabilise collagen production.
Consider cutting down on excessive alcohol consumption, as drinking robs the skin of vital nutrients and causes facial
blood vessels to dilate.
Make sure you’re getting enough sleep. We all know how much a few regenerative night sleeps helps improve our
complexion…we talk more about sleep healing in the following pages.
Use a suitable exfoliation treatment once or twice a week. It must be effective yet gentle, smoothing and purifying the
skin whilst respecting its natural balance. The dermis is made up of 70% water while the epidermis contains 15%. In
order to keep the skin well moisturised, it’s important to choose daily moisturising skin care products that balance the
level of water within the skin. What’s more important is to eat a diet rich in fruits with high water content, vegetables
and fresh spring water. Dewy on the inside means dewy
on the outside!
Uncontrolled stress can make your skin more sensitive,

triggering acne breakouts and other skin problems.
To encourage healthy skin and a healthy state of mind,
take steps to manage your stress. Set reasonable limits,
scale back your to-do list and make time to do the things
you enjoy. The results may be more dramatic than you’d
expect.
Another factor that can really affect your skin is

hormones. Hormones can go into overdrive and become
unbalanced when experiencing stress, poor diet, lack of
sleep, GMO/non-organic and processed foods, chemical
exposure and excessive soy intake. For women this can all
be heightened when we get our monthly cycle, potentially
resulting in terrible cramps, moods, water retention and
heavy bleeding, while also wreaking havoc on your skin.
Limiting or keeping away from salt/sodium, soy, dairy,
excessive chocolate, chemicals and processed foods, high
fat foods and alcohol can certainly help.
Create a great skin care routine. The first thing you should
do after waking up is wash your face and use a gentle
cleanser and pat dry. Follow that with a toner or face mist
and finish with a nontoxic sunscreen and moisturiser.
During the day use a hydrating mist to keep skin dewy
and protected. Before bed ALWAYS wash your face and
do the same routine as you do when you wake up. Apply
face masks 1-2 times a week and enjoy an occasional
treatment at a skin clinic such as micro dermabrasion or
needling. Follow these tips and your skin will be thriving!
Lone Jane 163

SKIN CARE TIPS
• Stay hydrated.
• Eat light, easy-to-digest, nutritious and balanced meals.
• Avoid excess alcohol, dairy products, processed foods,
non-organic/GMO foods and yes, sadly for some...
chocolate (a little vegan chocolate is okay but don’t over
indulge). Many snacks and fast foods contain refined
carbohydrates, refined sugars, toxins, chemicals and
lots of sodium, all of which will worsen your symptoms.
• Cut down on salt! Too much salt impairs the functioning

of blood vessels and kidneys, which can cause headaches,
irritability and an accumulation of fluids in the body.
This is why you might get those ‘FAT days’ – where your
body is retaining lots of fluid - and salt makes it worse.
Bananas, celery, cucumber, watermelon and beets are
great for flushing out excess water in the body.
• Drink warm tea: hibiscus, dandelion, green and

chamomile teas.
• Sweating and circulation: a red, sweaty face is a

beautiful face! Get lots of blood flow through exercise -
sweating helps bring new blood and oxygen to the area,
regenerating new skin cells. Yoga poses and handstands
are also great for this!
• Protect your skin from the sun by using natural

sunscreens and coconut oil. Sit in the shade or wear a
hat if you’re going to be outside for long periods of time.
• Keep away from chemicals. If you can’t read or

pronounce it, more than likely it’s toxic and synthetic.
• Also read product labels and be sure to investigate if a

product tests on animals. If so, it’s a no-no!
Nature has created the perfect foods for skin. They include
all fruits and vegetables, superfoods, clays and mud, salts
and floral waters.
Skin care is really simple when you simplify your diet
and lifestyle. If you’re truly healthy on the inside then the
outside doesn’t need much work.
All in all, the better you treat your body all round,
the better your skin will be.
“Beauty is being
the best possible
version of yourself
inside and out!.”
Lone Jane 165

“A fit, healthy body,
that is
the best fashion
statement.”
bentonite clay
Bentonite clay is one of the most effective and powerful healing clays, which is composed of aged volcanic ash. Clay and
dirt substances have been used for thousands of years by indigenous people around the world, as well as our ancestors.
Bentonite clay helps draw toxic pathogens and environmental toxins out of the body, think of it as a type of super charged
mineral magnet.
Bentonite clay is one of the most effective and powerful healing clays… and it is made perfectly by nature for all skin
types and will assist the cleansing of the skin, and speed up the healing process. Works amazing on acne prone skin,
eczema, dermatitis and psoriasis, bites, uneven skin tone, dry skin, oily skin, black heads, you name it and it will help.
Bentonite can be slightly drying due to its detoxifying properties so be sure to use a organic hydrosol mist, moisturiser
or plant oil on the skin afterwards.
This magical clay has also been used for thousands of years as medicinal healing drink, mixed with fresh spring water
,the super charged mineral magnetic clay binds to toxins, heavy metals, parasites, impurities, bacteria and viruses and
excretes them through our waste system. While bentonite clay naturally has negatively charged electrons, most toxins
and heavy metals have positively charged electrons. This allows the two to bind together while the toxin removal process
happens. The clay also provides the body with easily absorbed high concentration of alkalising minerals including silica,
calcium, magnesium, sodium, iron, and potassium.
BEAUTY TIP.
Mix Bentonite clay with coconut oil
and a dash of castor oil to create
a paste. Use paste as a scrub,
cleanser or a mask. Another tip is to use the
paste with a battery operated skin brush.
This allows you to get a more deeper
clean. Perform every second day.
* NEVER let bentonite clay

come in contact with
metal! Glass, wood,
ceramic or stone
are the best to
use while
mixing.
You can find this skin brush here, use this 70% discount code SPIN2CLEAN http://vanityplanet.com/spin-for-perfect-skin-467
Lone Jane 167

coconut oil
Think of coconut oil as your new go-to for pretty much everything! I keep tubs of this liquid gold all around the house
from the bathroom and shower to the kitchen, nursery and in the bedroom. Coconut oil has saved my skin and my wallet,
since I no longer let chemicals soak into my body or steal my money.
This miracle oil has a list of health benefits that appears endless. It’s a anti-bacterial, anti-carcinogenic, anti-fungal, plus it
acts as an anti-inflammatory, helping to suppress inflammation and repair tissues. It has anti-microbial/infection fighting
properties and amazingly, the medium chain fatty acids found in coconut oil are the same as those in mother’s milk with
incredible antimicrobial properties and inactivating undesirable microbes. It’s a strong antioxidant proven to protect
against free radical formation and damage. It is also anti-parasitic, anti-viral and has no bad side-affects, proving to be
non-toxic to humans and animals.
The best coconut oil to get is ‘unrefined’ (extra virgin) cold pressed, expeller pressed or centrifuged. You know the oil is
high quality if it is crisp white when solid and crystal clear when completely liquid with no yellow tones.
USES FOR COCONUT OIL
• Washing your face • Lip balm

• Removing makeup (use gentle cotton wipes) • Prevent/heal stretch marks
• Oil pulling • Use on baby and toddlers as nappy/body oil
• Mix with baking soda as a teeth whitener • Helps to increase sun tolerance and avoid burning (it’s
• Hair treatment naturally SPF 4)
• Face and body moisturiser • After-sun soother
• In-shower body wash/leave-on moisturiser (warning: • Apply topically (or internally in vagina) to help kill yeast
slippery!) infections and cure candida/fungal/bacteria
• Use to shave with and after shaving • Massage oil (can mix with a few drops of essential oils)
• Cuticle/nail oil • Helps treat athlete’s foot
• Bath oil (1 tbs) in a warm bath (warning: slippery!) • Can be applied directly on the perineum and vagina to
assist post-birth healing
• Cooking (it doesn’t turn rancid when heated and is
noncarcinogenic unlike many other cooking oils). • Helps sooth psoriasis or eczema
• Acts as Armour All in your car - wipe over with a clean • Natural personal lubricant (won’t disturb natural flora
cloth. balance or irritate skin - coconut oil actually heals the
vagina internally and fights off bacteria)
• Put on small cuts to speed healing and protect from
dirt and infection. • In conjunction with castor oil, can stimulate hair growth
• Mix with a drop lavender or tea tree essential oil for • Breast feeding mums can use it on breasts to soothe and
insect bites prevent dryness and cracking.
• Mix with beach sand, raw sugar or oats to make a body
scrub
Lone Jane 169
blackstrap molasses
Why am I saying it’s great to eat black goop? Because this goop has done my body a world of good - from making my hair
thicker, shinier and faster growing, to maximising iron levels and helping my skin get that vibrant glow we all desire. I
now religiously eat two tablespoons each day of blackstrap molasses. Molasses is a dense, concentrated sweet/bitter liquid
that contains a rich nutritional profile including iron, vitamin B6, calcium, manganese, magnesium and potassium. The
dark, thick liquid is extracted during the process of refining sugar cane into table sugar. Don’t be scared! It’s nothing
like the dead food aka table sugar. This goop contains the extracted concentrated nutrients that table sugar loses in the
refining process. Blackstrap molasses is obtained during the third boiling of sugar cane syrup and contains a unique
concentration of many important vitamins and minerals left over after the sugars sucrose is crystallised.
Blackstrap molasses is amazing for both skin and hair. One serving (two tablespoons daily) of blackstrap contains
approximately 14% of our RDI of copper, an important trace mineral with peptides that help rebuild cell structures
supporting healthy skin and hair. Long-term consumption of blackstrap molasses improves hair quality, hair regrowth
and even a restoration of your hair’s original colour! Rich antioxidants including manganese and selenium help the body
fight free radical damage to cells and DNA, preventing skin aging, heart disease and cancer. It also aids the battle against
eczema, psoriasis, acne and other skin conditions.
Blackstrap molasses is great for the bowel and is a natural stool softener, improving the regularity and quality of your
bowel movements. Thumbs up for good poop! It’s rich in iron (it’s true that you DO NOT need meat for iron - in fact,
plant-based iron is more easily absorbed), with two tablespoons of blackstrap containing 13.2% of our RDI of iron,
something our bodies need to carry oxygen to our blood cells for energy. Iron also helps the body fight off infections,
supports brain and muscle function and helps improve immunity. Menstruating and pregnant women, athletes and the
elderly can greatly benefit from blackstrap molasses. In fact, people from all walks of life can!
High in calcium and magnesium, blackstrap molasses contains a mineral profile that has been optimised by nature for
superior absorption. For example, two tablespoons of blackstrap molasses contains 11.7% of our RDI of calcium and
7.3% of magnesium. This calcium-magnesium ratio is ideal, since our bodies need large quantities of magnesium to
help absorb similarly large quantities of calcium. Both these minerals aid the growth and development of bones, making
blackstrap a good safeguard against osteoporosis and other bone diseases by making sure you are getting the calcium you
need (again, you DO NOT need dairy for calcium). Consume blackstrap molasses soon after or before a fresh juice that’s
rich in vitamin C and you’ve got yourself a powerful concoction! Vitamin C will help the absorption of iron and other
nutrients. Finally, remember to only consume blackstrap molasses that’s organic and un-sulphured.
Take molasses daily! Store a jar of blackstrap molasses in the fridge so the liquid goes thicker and is slightly more of a
goopy consistency instead of warm and runny. This makes it easier to scoop out into your mouth, then chase it down
with a cold water or fresh juice.
“Take care of your body.

It’s the only place you
have to live.”
Lone Jane 171
HEALTH TIP - C O C O N U T W A T E R .
First of all, It contains NO fat, NO cholesterol, and NO preservatives and is 100% natural!
The natural occurring bioactive enzymes and electrolytes in coconut water help digestion and
restore minerals like calcium, iron, manganese, magnesium, and zinc. The powerhouse of
potassium in coconut water can also promote kidney and heart health. The essential vitamins and
minerals of coconut water is what the human body requires from external sources to replenish
and restore hydration and nourishment.
Enjoy on ice with a few slices of lime, and don’t forget to scoop out the meat and add it to your
smoothies!
Lone Jane 173
lemon water hydration
Hydration is important because the body
is comprised mostly of water, even our
bones are composed of more than 20%
water and the proper balance between
water and electrolytes in our bodies
really determines how our whole body
functions. Water is needed to transport all
the nutrients, hormones and even wastes
through our bodies, so it’s important to
avoid dehydration. Even a slight drop of
3% in total body fluids results in a slower
metabolism. Staying hydrated by drinking
fluids such as fresh water, fresh juices and
eating high water content fresh fruits and
vegetables serves a range of purposes in our
bodies, such as removing waste through
urine, controlling body temperature, heart
rate, and blood pressure and maintaining a
healthy metabolism.
Adding citrus fruits such as lemons to your

spring water gives you a boost of vitamin
C that enhances your beauty, rejuvenating
the skin from within and bringing a glow to
your face. One of the major health benefits
of drinking lemon water is that it is a strong
body detoxifier. Lemon water flushes out
toxins and is extremely beneficial for the
body in a number of ways. Warm lemon
water serves as the perfect ‘morning drink’,
as it aids the digestive system and makes
the process of eliminating waste products
from the body easier.
Lemon is a fruit known for its therapeutic properties. It helps maintain your immune system, protecting you from the
clutches of most infections. It also plays the role of a blood purifier. Lemon is a fabulous antiseptic…actually lime water
juice also works wonders for people with heart problems due to its high potassium content. So, make it a part of your daily
routine to drink a glass of warm lemon water in the morning and enjoy its many health benefits.
RECIPE - 3 to 5 slices of fresh lemon in spring water (the more slices of lemon the stronger the therapeutic properties will
be). Warm or room temperature water is best in the morning, and cool or chilled water is great on those hot summer days
to cool the body down.
BENEFITS OF LEMON WATER
• Lemon is an excellent and rich source of vitamin C,

an essential nutrient that protects the body against
immune system deficiencies.
• It contains pectin fibre, which is very beneficial for
colon health and serves as a powerful anti-bacterial.
• Lemon balances and maintains the pH levels in the body.
• Warm lemon juice early in the morning helps flush out
toxins.
• It has a synergistic effect on the body as it helps soothe
the digestive system and encourages the production of
bile. Actually, it liquefies bile and helps regulate excess
bile flow.
• Lemon conditions and cleanses the liver. It’s a great
source of citric acid, potassium, calcium, phosphorus
and magnesium. It strengthens the liver by providing
energy to enzymes when they’re too diluted, plus helps
balance the liver’s calcium and oxygen levels.
• The potassium content helps nourish the brain and
nerve cells.
• It also helps prevent the growth and multiplication of
pathogenic bacteria that cause infections and diseases.
• Lemon helps reduce pain and inflammation in joints
and knees, as it dissolves uric acid.
• Helps to cure the common cold.
• Can help relieve indigestion and excess gas. For
heartburn, drinking a glass of concentrated lemon juice
can give relief.
• For pregnant and lactating women, lemon juice will
help build strong bones in a child due to its calcium
content.
• Lemon helps dissolve gallbladder stones and other
calcium build-ups that are dangerous to the body.
• It benefits the skin greatly and can help prevent the
formation of wrinkles and acne.
• Helps maintain the health of the eyes and fights against
eye problems.
• Aids in the reduction of phlegm (mucus) produced
by the body.
• Has an alkalising effect on the body.
• Helps control unhealthy bacteria in the gut.
• It helps purify the blood.
• Also replenishes body salts, especially after a strenuous
workout session.
• Gargling warm lemon water can help ease a
sore throat.
Lone Jane 175

Lone Jane 177
herbal teas
Herbal teas are great if you are wanting to kick a coffee or tea and biccies habit! Swap your coffee or milky sugar laced tea
for a herbal tea. You still receive the joy of a warm drink but with out the fake stimulants.
PEPPERMINT TEA
Drink peppermint tea to ease the symptoms of abdominal gas and bloating and to relieve muscle spasms. It’s also good
for nausea (without vomiting) and for heating up the body and making it sweat.
GINGER TEA
Another great digestive aid, ginger can be used to curb nausea, vomiting or an upset stomach from motion sickness.
Make fresh ginger tea by simmering a piece of ginger root in a pot on the stove for 10-15 minutes. When you have a cold,
add fresh lemon juice for a powerful germ-fighting combination.
CHAMOMILE TEA
A gentle calming and sedative tea made from flowers, chamomile tea can be helpful for insomnia and relaxing the body.
It also aids digestion after a meal and can assist with a cough when you have a cold or fever.
ROOIBOS TEA
High in vitamin C and other minerals, rooibos has all sorts of health benefits. An easy drinking tea (and some find it
a great coffee replacement), it’s known for its antioxidant properties, which may in turn help ward off disease and the
signs of aging. It has also been shown to assist with common skin concerns such as eczema.
HIBISCUS TEA
Great tasting hot or cold, hibiscus flower tea is made from dried calyces of the hibiscus flower, which contains high levels
of antioxidants that are an essential part of our diet and help rid our bodies of free radicals (particles that can damage
our cells and DNA). It can also protect us against heart disease, rheumatoid arthritis and cancer. Hibiscus tea is great for
lowering high blood pressure and it acts as a natural diuretic, helping flush out water retention within the body. Drink it
earlier in the day and avoid it after 5pm…hibiscus tea makes you pee and that’s not ideal when you want to go to sleep.
LEMON BALM TEA

Lemon balm is helpful for lifting the spirits and can help improve concentration. This herb also makes a refreshing iced
tea and can be flavoured with lemon or maple syrup.
MILK THISTLE AND DANDELION TEA

When consumed as a tea, milk thistle and dandelion are gentle liver cleansers. They assist the liver to regenerate, function
at a higher capacity and help with the production of bile, which aids the digestive process.
ROSEHIP TEA
Rosehips are the fruit of the rose plant. One of the best plant sources of vitamin C, it’s great for the immune system, as
well as your skin, tissue health and adrenal function.
TIP - Drink your tea cold! Once your tea is finished brewing (no longer than a 5 minutes) put it in the fridge or freezer
to allow it to cool, then consume when chilled. You can add ice and fresh fruit slices such as lemons, limes, oranges,
strawberries or pineapple. Also remember that teas contain tannins, which can inhibit the absorption of iron (tannins
give tea its colour and characteristically astringent taste). So avoid drinking too much tea and don’t let it brew for too long
(it should only need a few minutes).
“ It’s not what
we do once in a
while that shapes
our lives,
its what we do
consistently”
-Tony Robbins
Lone Jane 179

TELL US YOUR STORY - I am passionate about spreading the word on how a plant-based
lifestyle can make you a better version of yourself! I would love to hear your stories! Join the
conversation on Facebook – and don’t forget the #feelthelean #lonijane hashtags!
“The most
powerful
relationship you
will ever have is
the relationship
you have with
yourself.”
Lone Jane 181

the power of sleep, rest and Outdoors
SLEEP: WHY YOU NEED IT, WHAT IT DOES AND WHAT HAPPENS
TO YOUR BODY WHEN YOU DON’T GET ENOUGH
Most of society is moping around tired, exhausted and run down due to a lack of rest and quality sleep. Most of us
stay up late and don’t want to go to bed, but when the morning rolls around we’re exhausted and don’t want to get up!
Unfortunately we don’t respect sleep enough for what it is and all of the benefits it has on our bodies and livelihoods.
Sleep is the magic behind all you do - you can’t thrive in anything if you’re run down and tired. Sleep helps you feel fresh,
rejuvenated and ready for each day. While you’re sleeping, your brain and body don’t just shut down as you may think.
Your internal organs and processes are hard at work throughout the night releasing hormones, repairing cells, filtering
fluids, ridding toxins, breaking down food, growing cells and repairing tissues. When you’re tired, you can’t function at
your best. Sleep helps you think more clearly, have quicker reflexes and focus better. The fact is, when we look at well-
rested people they’re operating at a different level than those trying to get by on one or two hours less sleep per night.
But sleep isn’t just essential for the brain, it affects almost every tissue in our bodies. It affects growth and stress hormones,
our immune system, appetite, breathing, blood pressure and cardiovascular health. In turn, a lack of sleep increases the
risk of obesity, heart disease, weight gain and infections... and let’s be honest people, when you’re tired and run down,
you look it!
While you’re sleeping your system is healing and rejuvenating skin cells. When you skip rest, your body is skipping the
healing process too. Then you’re tired and your blood flow isn’t as efficient. Not only do the optimal 8-12 hours a night
leave you looking luminous, but also many hair, face, and body processes are most effective overnight because they
penetrate better when you’re at rest.
Throughout the night your heart rate, breathing and blood pressure rise and fall, a process that may be important for
cardiovascular health. The less sleep you get, the weaker your immune system is, leaving it less efficient in fighting off
colds and other infections. Rest and relaxation is imperative, as it aids recovery, giving you time for bone, muscle, tendon
and ligament repairs. Muscle growth occurs during rest periods, not during exercise. You’ll have more energy throughout
the day if you get sufficient sleep, as adequate rest helps you avoid energy slumps, ensuring active times are more effective
and efficient.
Sleep allows the mind to repair itself and develop new connections. As it lowers stress it decreases abnormal levels
of cortisol (stress hormone). This allows alertness, productivity and general health to be maintained. Spend more time
in bed and wake up to the benefits of looking well rested. Not enough sleep can also make you more stressed…and
admit it, everyone can see that tension in your appearance and body language. It makes you look angry, tired, sad and
certainly older.
Sleep can be disrupted by many things. Stimulants such as caffeine, pre-workouts or certain medications can keep you up.
Distractions such as electronics - especially the light from televisions, mobile phones and computers - can prevent you
from falling asleep. But the biggest sleep disrupters are stress from work, money, family and relationships.
Lone Jane 183

STAY GROUNDED
I mean literally…get out and put your feet in the grass, the sand or the dirt. Being outdoors and in nature on a daily basis
helps keep you grounded. The warmth of the sun on your skin, the sounds of wildlife, the fresh air from trees and plants
- stepping outside can help anyone feel instantly better. Plants and trees are basically living, breathing air filters. They
detoxify the air by absorbing many substances that can be harmful to humans, such as excess carbon dioxide, pollution
and dust particles. They also create oxygen, which we need to live and function properly. While it’s true that too much
sunlight to the point of getting burnt is not healthy, avoiding sunlight altogether can be worse for your health.
Studies on vitamin D show many people are deficient, even with fortified foods and supplementation. Sunlight greatly
increases the abundance of vitamin D in our bodies, which acts like a hormone and helps prevent cancer, bone disease,
depression and many other illnesses. It can lower and control insulin, as well as assist in weight management. Being
outside also helps you recover from stress and fatigue quicker. Being exposed to some sunlight during the day creates
a natural chemical reaction in your brain (in the pineal gland, which is deep in the centre of the brain - aka ‘The Third
Eye’). This stimulates the production of serotonin and melatonin, hormones that make you wake in the morning and feel
sleepy at night.
The secretion of ‘feel good’ hormones such as serotonin, beta-endorphins and dopamine occurs as well - it’s not just a
high, but also greater energy, longevity and experiences of higher consciousness. Sunrises stimulate the pineal gland,
which is why the period between 4am and 6am is the best time to wake, meditate…and the best time to sun-gaze. At
these times, the pineal stimulates the pituitary to secrete the ‘HGH’ (known as the Human Growth Hormone), which
helps growth of hair, nails, muscle fibres and general rejuvenation.
Sunrises are a great time for silence, self-reflection and self-affirmations. We as humans are designed to rise with the sun
and go down with the sun, so creating a healthy sleep/wake routine around the hours of sunrise and sunset is optimal.
Make relaxation time a priority by creating time for self-care, even if it means taking the time to have a warm bath, write
in your journal in the sunshine, read a book, self-reflect or have a massage. Relaxation isn’t only about resting your body,
it’s also about resting your mind. If you struggle with constantly worrying or stressing about certain concerns, write them
down, put the list aside for a few days and then revisit it.
“Change the way you look
at things and the things
you look at change”
- Wayne Dyer
Lone Jane 185

“There may be no wifi
out here,but i promise
you will get a better
connection”
Lone Jane 187
sharing is caring
Share your health with others around you - your bestie, your partner, your parents or siblings, even co-workers! Why?
Because sharing a positive frame of mind and earth-loving, healthy, nutritious food is awesome, and when we eat this
food we release happy hormones and vibes. These vibes are better when shared. This also helps bring those who are close
to you into a healthy eating lifestyle, creating good habits...it’s a great way to introduce people to new foods without being
forceful or preaching. So bring an extra spoon, straw, napkin or plate and start sharing the love. Just remember this, if it
wasn’t for just one person sharing their knowledge and food with me, I would not be here sharing my knowledge with
you. It’s the old ripple effect! What you share can and does affect others, so make it a positive effect!
Disclaimers
www.feelthelean.com
The use of the website at www.feelthelean.com and this eBook is at the sole risk of the reader.
This eBook is designed to give information and inspiration to our readers. It is not intended to replace medical advice or be a substitute for a physician or diagnosis
for any health problem. The reader should regularly consult a physician in relation to any medical conditions. No warranties or guarantees are express or implied in
the content of the information provided.
The author and the publisher expressly disclaim responsibility for any adverse effects arising from following the advice given in this book without appropriate medical
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information or material available from it. To the maximum permitted by the law, the authors exclude all liability to any person arising directly or indirectly from using
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Copyright Statement
© 2014 Loni Jane Anthony Copyright
All rights are reserved worldwide. No part of this eBook may be used, copied, reproduced, distributed or transmitted in any form or manner without prior written
permission except for reviews or non-commercial purposes permitted under copyright law.
Attributions
Editorial: Loni Jane Anthony Cover art: Loni Jane Anthony
Ebook design and production: Loni Jane Anthony Photography: Loni Jane Anthony
Lone Jane 189

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loni@leanhealthebook.com
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We collect the personal information from you should you wish to
Lone Jane 191

feel the
lean
I hope you loved my eBook and found the inspiration to create your own journey to
optimal health and happiness. I have worked so hard to bring you my first eBook!
Please respect that I have put in valuable time and effort and if you would like others to enjoy
the ‘Feel the Lean’ eBook, please direct them to the website so they too can purchase a copy ,
take control and lead a healthy, happy, leaner life!
Gift vouchers are also available for that someone special to share with!
Love and Light,
-Loni Jane xoxo

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Mouth Watering Health, Self Love Inspirational Quotes

Not just for SUMMER.

LEAN PLANT-BASED LIFESTYLE

Loni’s philosophy 8-9

Sample Eating plan 10-11

Fruit tips 132

Benefits of juices and smoothies 135-136

Protein, calcium and iron 138-139

Lifestyle tips / sample shopping list 140-143

Organic living 144

Treat meal 150

Active lifestyle 152

The lymphatic system 156

Dry skin brushing 158

Salt baths 160

Skin care 162-164

Bentonite clay 167

Coconut oil 168

Black strap molasses 171

Lemon water 174-175

Herbal teas 178

Relaxation / outdoors 183-184

Privacy policy / Terms and conditions 190-191

The end 192

TELL ME YOUR STORY

Use these hashtags on social media!

DAY ONE DAY TWO DAY THREE

6.00-8.00am 6.00-8.00am 6.00-8.00am

2 oranges 1 banana watermelon

WORKOUT WALK YOGA

BIG BREAKFAST BIG BREAKFAST BIG BREAKFAST

8.00-10.00 am 8.00-10.00 am 8.00-10.00 am

1-2 LTR JUICE/SMOOTHIE SMOOTHIE BOWL 7 MANGO MONO MEAL

LEAN LUNCH LEAN LUNCH LEAN LUNCH

12.00-1.00pm 12.00-1.00pm 12.00-1.00pm

EPIC SALADS + JUICE RICE PAPER ROLLS +JUICE SMOOTHIE BOWL

SNAK ATTAK SNAK ATTAK SNAK ATTAK

(If hungry) (If hungry) (If hungry)

RICE CAKES BANANA WHIP DATE ROLLS AND BANANAS

SEXY DINNER SEXY DINNER SEXY DINNER

4.00-6.00pm 4.00-6.00pm 4.00-6.00pm

VEGGIE PASTA IN LETTUCE CUPS FRIES AND SALAD SUSHI

6.00-8.00am 6.00-8.00am 6.00-8.00am

2 oranges 1 banana watermelon

WORKOUT WALK YOGA

BIG BREAKFAST BIG BREAKFAST BIG BREAKFAST

8.00-10.00 am 8.00-10.00 am 8.00-10.00 am

1-2 LTR JUICE/SMOOTHIE 1-2 LTR SMOOTHIE 1 LTR JUICE + 4 MANGOS

LEAN LUNCH LEAN LUNCH LEAN LUNCH

12.00-1.00pm 12.00-1.00pm 12.00-1.00pm

SUSHI + JUICE SMOOTHIE BOWL ASIAN SOUP

SNAK ATTAK SNAK ATTAK SNAK ATTAK

3.00- 3.30pm 3.00- 3.30pm 3.00- 3.30pm

NO SNACK NEEDED STEAMED VEGGIES RICE CAKES

SEXY DINNER SEXY DINNER SEXY DINNER

4.00-6.00pm 4.00-6.00pm 4.00-6.00pm

EPIC SALAD FRIED RICE VEGGIE SOUP

- Sharp knives - Mini and or food processor

B YOU WILL NEED

4 - 5 stalks of celery (with leaves)

YOU WILL NEED

s soaked seeds (hemp, chia, sesame, pumpkin,