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Your success lies in the daily awareness of your actions.

Many people who struggle with succeeding in the (raw) vegan whole food lifestyle repeatedly make the same mistakes because they believe what they do is right. However, every action leads to a reaction. For example: If you think that you are eating enough calories, having enough variety in your diet, and consuming an adequate amount of fat while at the same time, you do not see the results you want, something is not correct.

Awareness about what you are currently doing regarding your dietary and lifestyle choices is imperative for achieving desired outcomes. But, unfortunately, we often act from our unconscious mind. For example, think about getting up every morning and doing your morning ritual. Are you aware of your mental state and the thoughts that are dictating the rest of your day?

Similarly, we tend to adopt strict routines and rules around our eating manners, and we even do not realize it. Therefore, it is challenging for most people to recognize that some habits around food do not serve them well. In addition, most people who struggle on their journey often mimic other people's approaches without paying attention to their own needs. Therefore, exposing dietary habits and beliefs and meeting them with an understanding of how they translate to our everyday experiences leads to significant improvements.

Furthermore, to achieve any desired lifestyle change, our ability to conceptualize realistic goals while maintaining sufficient flexibility is vital for success. That is why I developed the 4S formula. This formula offers a simple framework for staying focused on your journey to health, especially when life becomes challenging, and you are likely to be straying from your desired path.

The formula consists of 4S:

Success = Self-awareness + Study + Self-regulation - Self-denial

The 4S formula provides the foundation of my coaching approach. The sustainable change stems from understanding our behavior and why we make certain choices and behave in certain ways. Therefore, during my coaching sessions, I walk people through all steps of this formula. First, I focus on practicing self-awareness by writing a three-day food diary. Second, I work on deepening my clients' knowledge of whole food plant-based nutrition with particular attention to obtaining all essential macronutrients and micronutrients from whole plant foods. Third, I teach people how to construct plant-based menus based on their unique situations. There are so many ways to eat healthily. Finally, I help people to deal with self-denial and mental and behavioral patterns that hold them back on their journey despite their knowledge of plant-based nutrition.

In conclusion,

Understanding self, proper education, and extensive self-experimentation are the cornerstones for gaining confidence and mastering new dietary approaches sustainably.

I am excited to share my learning through an online coaching program, ebooks, and FREE online classes.

Zuzana van der Werf Kulichova

Zuzana is a highly educated mom of four girls. She has two master's degrees, one in Agricultural Economics and one in Environmental Science. Zuzana worked for more than eight years at the Delft University of Technology, managing the European Commission project, teaching, and researching. In 2016, she finished her Ph.D., which focused on scientists' social responsibility in controversial technologies. She published three peer-reviewed articles in international scientific journals.

Besides her passion for science and education, Zuzana has been interested in the raw vegan lifestyle since 2015. Since then, she has read numerous books about healthy plant-based dietary approaches, such as The Mucusless Diet Healing System, The 80/10/10 diet, The Raw Food Formula For Health, The Detox Miracle Sourcebook, Medical Medium, Healing the Gerson Way, and more. Besides her interests in dietary approaches to healing, Zuzana is also passionate about literature addressing trauma and spiritual development. Her favorite books in this field are: It Did Not Start With You, In The Realm of Hungry Ghosts, When The Body Says No, Waking The Tiger, You Can Heal Your Life, Conversations With God, The Power of Now, Loving What Is and more. In 2020, Zuzana completed the raw vegan program by Jesse and Reny Bogdanovich. In 2022, she successfully finished the Mastering Raw Food Nutrition program by Dr. Karin and Rick Dina and obtained her raw food educator certificate. She shares her journey daily on her Instagram page @zuzusrawjourney.

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