Becoming a vegan need not be daunting. Keep it simple and enjoy your journey. One meal at a time, one day at a time, one month at a time. Cook Up a Rainbow and learn with Chef J how to make your meals more nutritious.

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2. FOUNDER of Simply Vegan (AKA: Chef J)
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3. YOU WILL LEARN: NOTE:
• Nutrient rich food is filling
• Eat partially RAW sometimes
• Intermittent Fasting
Declutters Mind & Body
• Organic may be overated
• Transitioning to a Plant
Based diet is ACHIEVABLE
Why Food Utilisation is Crucial
Why Exercise is Important
Nutrients Overlooked as a Vegan
Cooking Up A Rainbow is simple
Why Vegan Junk is Not Healthy
Why plant-based diets gives
mental clarity and well-being feel
The Food Industry Secrets will
help you navigate your new diet
How to Simply Be Food Safe
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4. All Recipes, Photography and information given are the FULL Copyright of
Foodtruly Ltd and owned by:
Janice Weir-Germia
You may use these for personal use and to share great healthy tips in person.
All information given in this workbook is for guidance only and NOT to be replaced
with GP Advice.
We are NOT happy to have our material shared on social media EXCEPTING with
prior written CONSENT and CONTRACTUAL Agreement between Foodtruly Ltd,
Janice Weir-Germia and any persons who have made specific arrangements with
the Owners but NOT a Third Party!
We also Reserve the Right to Withdraw our offer at anytime. Thank you for your
cooperation and understanding.
Enjoy and make full use of this material 
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5. “If Food Is Our Medicine
We Must Eat Good Food”
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6. Aims of Lecture
• To understand how Food is utilised by your body
• To show the importance and impacts of Exercise on the body
• To know basic nutritional needs of your body
• To find out how to make that ‘Transition’
• How to be ‘Food Safe’
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Objectives of Lecture
• To consider some of the Food choices to use to remain healthy.
• To demonstrate an understanding of how Exercise optimises Healthy Living
• Have a plan for obtaining Nutrients essential to your diet.
• To look at ways to make a smooth ‘Transition’ using the principle of a RAINBOW.
• Understand Food Safety as a personal and ‘Every Life Matters’ concept.

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8. FOOD UTILISATION
When we eat food……..
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Nutrients are then
Delivered
Into the
Bloodstream
Via Intestine Wall
Energy &
Body Growth
Broken Down

9. MORE NUTRIENTS = LESS WASTE
Happier You!
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10. EXERCISE FOR YOUR BODY
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11. Why Exercise?
• It can reduce risk of major illnesses
• No organism can survive WITHOUT Exercise
• Early morning is best, you trigger the Happy
Hormone
• Essential role in killing bad cells
• Activity increases the immune system defences
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12. NUTRITIONAL NEEDS
Basic Overview of Nutrients Required
• Carbohydrates
• Protein
• Fat
• Vitamins
• Minerals
• Essential Fatty Acids (EFAs)
• Essential Amino Acids
• Water
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Nutrients can be broken down into TWO
categories:
MicroNutrients & MacroNutrients

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Micronutrients are made up of:
Vitamins and Minerals

15. What are the main Vitamins & Minerals
These include the following
(which will be dealt with individually in later lectures)
A
B
C
D
E
K
Folic Acid
Calcium
Iron
Chromium
by Janice Weir-Germia of Turnahpot.com

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Macronutrients are made up of:
• Carbohydrates;
• Proteins; and
• Fat
Essential to active fitness professionals.

17. NUTRIENT SPOTLIGHT!
Proteins
&
Water
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18. Protein
Proteins are large complex molecules which play
crucial roles in the body.
They are extremely important.
They work the hardest in cells.
by Janice Weir-Germia of Turnahpot.com

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Their requirements for the cell includes:
Structure
Function
&
Regulation of the Body's tissues and organs

20. Proteins are made up of 'Building Blocks',
named: Amino Acids
There are hundreds and thousands of these
small units, attached in long chains.
20 different types of Amino Acids can be
combined to make a protein.
by Janice Weir-Germia of Turnahpot.com

21. For this reason..
Combinations of proteins
will enable the Vegan Diet to be
Complete and Balanced
by Janice Weir-Germia of Turnahpot.com

22. Varying your diet because…
It helps your body access
varied nutrients
and
avoids Deficiencies
by Janice Weir-Germia of Turnahpot.com

23. WATER
• Transports Nutrients to the Cells
• This is like the best mode of transport your cells
have ever had.
Just think of a diamond encrusted Rolls Royce with white leather interior
and the best accessories money could buy!
That is what Water is to your body, Luxury Transport, a Smooth Ride.
by Janice Weir-Germia of Turnahpot.com

24. What is Veganism?
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Vegans generally do not eat:
1. Meat
2. Fish
3. Eggs
4. Dairy products
5. All other animal derived
foods or ingredients.

26. According to this philosophy, they also do not use other animal
products or by-products like honey, leather, silk, wool, soaps, and
cosmetics produced by animal products.
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27. Some people become vegans just for a
change of diet and maintenance of great
health.
Whereas, others may become vegan
because they:
1. Want to control diabetes,
2. Want to remove extra fat,
3. Want to improve heart health.
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28. Why Become A Vegan?
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29. Why you become a Vegan is a good question
which needs careful planning to avoid
unnecessary illness.
Some of the biggest problems is sourcing
Vitamin B12 and Omega 3 Fatty Acids
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30. WHAT YOU MUST DO IS:
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31. 1. Some become vegan for a cleansing diet.
2. Becoming a Vegan is one way of curing
symptoms and causes of diseases such as:
- High Blood Pressure
- Heart Disease
- Diabetes and Atherosclerosis
Some of the of the main diseases in humans
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32. 3 To strive for Optimum Health, ALWAYS!
4 To achieve Longevity of Life.
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33. What Can I Eat?
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34. COOK UP A
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35. A Colourful Rainbow is my Guide.
Make it exciting not BORING and a CHORE!
Becoming a Vegan does not disadvantage you
in any way!
You are at optimum health when you do
choose to take this pathway in your diet BUT
do so carefully and TRANSITION!
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36. Our Diet impacts on every aspect of our lives.
EXAMPLE FOODS:
Fruits, Vegetables, Beans and Legumes, Nuts and
Seeds.
METHODS:
Juice, Blend, Steam, Raw, Baked, Fried (not best
method), Pan-fried, Jerk or BBQ.
Many ways, Many dishes.
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37. Take the time to discover NEW FLAVOURS and
try some of our recipes in our BONUS section.
Lets take this journey together
and Cook Up A Rainbow.
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38. Can I Transition?
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40. Make it A journey of DISCOVERY!
An amazing opportunity to find new things
and colours.
I gorge on Colourful foods and encourage
you as we take this journey together to
Cook Up A Rainbow 
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41. Transition is not always easy if you are too
regimental.
When you make Veganism:
• an exploration,
• a discovery,
• a series of experimenting new tastes and
textures and colours
Before you know it, you will find yourself
wrapped up in the arms of Health and woven in
Happiness 
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42. Becoming Vegan is more than a diet.
It is an amazing lifestyle that will fill your life
with fun.
Enjoy the journey.
Let’s take this journey together 
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43. How
Do I Start?
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44. Think of ALL your favourite foods
Now write them down!
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45. Let’s Create a chart!
First, write down all of your
Likes and Dislikes
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46. Our chart will have 4 sections:
• Healthy Stuff
• Comfort Foods
• Transition Foods
• Foods I Dislike
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47. Sometimes, disliked foods are good for you.
I hated Vegetarian Marmite
I needed the B vitamins.
Now I include this in my diet When I can
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48. Sometimes, disliked foods are good for ME
I hated: ______________________
Nutrients I need: ________________
Now I include this in my diet When I can
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Allocate a daily percentage to each section
Increase Healthy Stuff 1 Month/1 Week/1 Meal at a time.
Help yourself to grow naturally into a Vegan/Plant-based Diet.

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•Transition
Foods
•Foods I
Dislike
•Comfort
food
•Healthy
Stuff
50% 15%
35%10%
EXAMPLE TRANSITION CHART

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• Transition
Foods
• Foods I
Dislike
• Comfort
food
• Healthy
Stuff
% %
%%

52. When you identify what you love in the:
‘Healthy Stuff’ Category
You will begin to see how easily you transition to
a Vegan/Plant-based diet with time.
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53. There is so much choice!
You have a LIFETIME to discover and celebrate.
It will be an amazing journey.
Just Begin!
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55. FOOD SAFETY
• Keep Food Safe at all times
• Poor food handling or cross contamination causes
illness
• Personal Hygiene
• Wearing gloves
• Observing correct Temperature Control when
cooking and cooling food
• Ensure clean environment for you and the food
• Avoid Cross Contamination during preparation and
serving of food
• “LIVES MATTER” – Be Food Safe
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56. Food Industry Secrets
• Is Organic food truly Organic?
• What is happening to supermarket foods?
• Is it important to read the labels?
• Mon Santo (GMO Seeds)
• Cheap is not always healthy
• How much of our food has antibiotics
• Is our food chain actually making us sick?
• Why are some foods so cheap? – Fillers, Bulk
Ingredients.
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57. Can I Stay Healthy on a Budget?
Y E S
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How can I do that?

59. Increase Nutrition
• Use Less Processing
• Go Partially RAW!!
• Enjoy the Journey
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60. RECIPE BONUS
PUMPKIN ICE CREAM
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61. 1 Large Pumpkin roasted and
skin removed
¼ tsp Rum Flavouring
¼ tsp Pineapple Essence
Orange Zest
1 tub of Cream Cheese or
Silken Tofu
10 g Coconut cream
Grated Cinnamon bark ½ Tsp
Nutmeg for grating (just a Pinch)
¼ Tsp Mixed Spices (sweet spices)
Pumpkin Ice Cream
1. Bake your pumpkin In foil to keep in the flavour.
Remove the outer skin and then Puree to a liquid.
2. Place this in a food processor bowl.
3. Add Rum flavouring and Pineapple essence
4. Grate some Orange zest
5. 1 tub of cream cheese or 1 tub of silken tofu
6. 10 g coconut cream grated
7. Add cinnamon, mixed spice and nutmeg to taste
8. Blend all ingredients
9. Place in a bowl and freeze for 2 hours
SERVING SUGGESTION:
• Serve scoops of this ice cream with grated pumpkin OR
chocolate sauce and freshly grated cinnamon using the
cinnamon bark! It really is sweeter from the bark ☺
A Sweet and Sassy dessert 
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Ingredients The Preparation

62. GET THE
COOKBOOK
• Caribbean Fusion
Series
• Vegan &
Vegetarian
• Allergy Free
Options
GET THE
SEASONINGS
• Freshly Ground
• No Salt
• No Gluten
Buy On Our Website:
www.turnahpot.com
(Subject to availability)
OR
Amazon
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