A practical guide to changing the way you eat and live
Making healthier choices can seem complicated when you are surrounded by conflicting information about what to eat, what to avoid, and which lifestyle habits actually matter. Alternative Diet and Lifestyle Manual was created to make the transition easier by providing practical information that can help you develop a healthier approach to food and everyday living.
Rather than treating healthy eating as a temporary diet, the manual encourages you to look at the bigger picture. Food selection, nutritional balance, everyday habits, and the products you choose can all become part of a more intentional lifestyle.
Move beyond the temporary diet mindset
Short-term diets typically revolve around restrictions that end once a particular goal has been reached. Alternative Diet and Lifestyle Manual takes a different approach by helping you think about the habits that come after the diet or cleanse.
The objective is to develop eating and lifestyle practices that are realistic enough to continue. That makes the manual particularly useful for people who have completed a Dherbs cleanse and are wondering what comes next.
Understanding plant-based eating
Plant-based eating can take several forms. Some people begin by simply eating more fruits and vegetables. Others transition toward vegetarianism, veganism, or a predominantly raw-food lifestyle.
Alternative Diet and Lifestyle Manual provides information to help you better understand these dietary approaches so that you can begin making informed decisions about which foods fit your lifestyle.
Vegetarian, vegan, and raw-food diets
These terms are related, but they are not interchangeable.
A vegetarian diet generally eliminates meat while potentially including certain animal-derived foods. A vegan diet eliminates animal-derived foods altogether. A raw vegan diet goes further by emphasizing uncooked and minimally processed plant foods.
Understanding these differences makes it easier to decide how far you want to take your transition and how you want your everyday diet to look.
Alternative Diet and Lifestyle Manual vs. a conventional diet book
Many conventional diet books revolve around calorie targets, short-term meal plans, rigid restrictions, or a specific weight-loss strategy.
Alternative Diet and Lifestyle Manual focuses more broadly on improving the way you approach food and lifestyle. Instead of giving you another temporary diet to follow and eventually abandon, the manual can help you understand how healthier eating patterns can become part of everyday life.
Lifestyle education vs. short-term dieting
A temporary diet asks, “What should I eat until I reach my goal?”
A lifestyle approach asks, “How can I eat better on a regular basis?”
That distinction is central to Alternative Diet and Lifestyle Manual. We want healthier choices to become easier to understand and maintain rather than something you practice only during a cleanse or short-term program.
Building a more balanced plant-based diet
Simply eliminating meat or processed foods does not automatically create a nutritionally balanced diet. Variety remains important.
A well-planned plant-based diet can include fruits, vegetables, leafy greens, legumes, nuts, seeds, whole plant foods, and other nutrient-dense choices depending on the particular dietary approach you follow.
Important nutrients in plant-based nutrition
When changing the way you eat, it is useful to understand the nutrients that different foods provide. A varied plant-based diet may supply vitamin C, vitamin E, vitamin K, folate, potassium, magnesium, manganese, fiber, carotenoids, polyphenols, essential fatty acids, and numerous other naturally occurring plant compounds.
Certain nutrients deserve additional attention on restrictive plant-based diets. Vitamin B12, vitamin D, iodine, calcium, iron, zinc, omega-3 fatty acids, and protein intake should be considered when planning a nutritionally adequate vegan diet.
The purpose of Alternative Diet and Lifestyle Manual is to help make you more conscious of your dietary decisions so that healthier eating involves more than simply removing foods.
Making healthier food choices easier
One of the biggest obstacles to changing your diet is deciding what to eat instead.
Removing familiar foods without replacing them with satisfying alternatives can make a new diet difficult to maintain. Alternative Diet and Lifestyle Manual helps provide direction for integrating healthier food choices into daily life so the transition feels less confusing.
Start with what you can add
A healthier lifestyle does not always have to begin with a long list of restrictions.
You can start by adding more fresh fruit, vegetables, leafy greens, nuts, seeds, and minimally processed plant foods. As these foods become a larger part of your diet, heavily processed choices can naturally occupy less of it.
This gradual shift can help turn healthier eating into a routine rather than another temporary challenge.
Raw foods and everyday nutrition
Raw-food eating emphasizes foods that have not undergone conventional high-temperature cooking. Fresh fruits, vegetables, leafy greens, nuts, seeds, sprouts, and other uncooked plant foods can provide a diverse range of nutrients and naturally occurring plant compounds.
Alternative Diet and Lifestyle Manual can be particularly useful for people who first encounter raw-food eating through a Dherbs cleanse and want to learn more about incorporating plant-based foods into their lifestyle afterward.
You do not have to live on salad
Plant-based and raw-food eating can involve much more variety than a basic bowl of lettuce.
Fruits, smoothies, creative salads, vegetable combinations, raw nuts and seeds, plant-based dressings, blended foods, and other combinations can help make plant-focused eating more interesting. Learning how to create variety is an important part of making dietary changes sustainable.
Life after a cleanse
Completing a cleanse can introduce you to foods and eating habits that are very different from your normal routine. The real challenge may begin afterward, when you have to decide which of those healthier habits you want to keep.
Alternative Diet and Lifestyle Manual provides guidance for maintaining a balanced, nutritious diet after cleansing rather than immediately returning to previous eating habits.
Turn your cleanse into a starting point
We recommend viewing a cleanse as an opportunity to reassess your normal routine.
Which foods made you feel satisfied? Which healthier meals did you enjoy? Where can you increase fruits and vegetables? Which processed foods can you reduce?
Alternative Diet and Lifestyle Manual gives you a resource you can return to as you answer those questions and develop your own healthier routine.
Alternative Diet and Lifestyle Manual vs. Full Body Cleanse Companion
Although these two eBooks complement each other, they serve different purposes.
Alternative Diet and Lifestyle Manual has a broader focus on healthier eating, plant-based nutrition, and lifestyle changes. It is designed to remain useful beyond the duration of a specific cleanse.
Our Full Body Cleanse Companion is specifically designed around the Dherbs Full Body Cleanse. It provides a structured three-week dietary and lifestyle regimen, information about detoxification, troubleshooting guidance, frequently asked questions, food-combining information, healing fruit juices, raw-food recipes, and additional cleanse-related resources.
Which eBook should I choose?
Choose Alternative Diet and Lifestyle Manual if your primary goal is learning how to make broader, long-term dietary and lifestyle changes.
Choose Full Body Cleanse Companion if you are preparing for or currently completing our Full Body Cleanse and want a guide specifically structured around that program.
For someone who wants both cleanse-specific guidance and longer-term lifestyle education, the two manuals can complement each other.
Alternative Diet and Lifestyle Manual vs. Full Body Cleanse
The Alternative Diet and Lifestyle Manual is an educational resource. It provides information and guidance that can help you develop healthier dietary and lifestyle habits.
The Full Body Cleanse is a physical Dherbs cleansing program with a specific dietary regimen.
They therefore serve very different functions. The cleanse is the program, while Alternative Diet and Lifestyle Manual can help you continue learning about healthier choices beyond the cleansing period.
Education before, during, and after healthier changes
You do not need to wait until you have completely changed your diet to start learning.
Reading about plant-based nutrition before making major changes can help you prepare. Returning to the manual as your diet evolves can help reinforce what you have learned and introduce ideas you may have overlooked the first time.
Creating a less chemical-driven lifestyle
Health-conscious living extends beyond individual meals. Alternative Diet and Lifestyle Manual encourages a broader look at everyday lifestyle choices and ways to become more conscious of unnecessary chemical exposure.
The goal is not perfection. It is awareness.
Small changes can become lasting habits
Changing everything overnight can feel overwhelming. Instead, look at the areas where realistic improvements can be made.
You may begin by preparing more meals at home, eating more whole plant foods, reading ingredient labels, drinking more water, choosing simpler products, or becoming more selective about highly processed foods.
As individual decisions become habits, your overall lifestyle begins to change.
A reference you can revisit
You do not have to memorize everything in Alternative Diet and Lifestyle Manual after one reading.
Keep the PDF accessible and return to it when you need ideas, clarification, or motivation to continue improving your lifestyle. This makes the manual useful both for people beginning a plant-based transition and those who have already made substantial dietary changes.
Learn at your own pace
Changing long-established eating habits takes time.
Some readers may use Alternative Diet and Lifestyle Manual to begin eating more plant foods. Others may be transitioning from vegetarian to vegan eating or exploring raw foods after completing a cleanse.
The manual gives you information that you can apply according to where you currently are in that process.
A digital guide you can keep with you
Alternative Diet and Lifestyle Manual is available as a downloadable PDF rather than a physical book.
That makes it easy to save the manual to a compatible device and refer back to it whenever you need it. You can also print the downloaded eBook if you prefer reading from a physical copy.
No physical book is shipped
Alternative Diet and Lifestyle Manual is not currently offered as a hard-copy book. Your purchase provides the downloadable eBook, which can be saved digitally or printed for personal reference.
The diet eBook includes:
Breakfast, lunch, dinner (and snack) selections and options
Never be at a lost again pertaining to what you can and/or cannot eat under your alternative diet and lifestyle. It’s easier than you could ever imagine once you know your options.
Healthy brand names for food, personal care (and hygiene), and household products
Hundreds of website addresses so you can do your own research about the company and the product and also so you can get a picture of the various products you’ll be shopping for that compliments your approach to healthier living via healthy diet and lifestyle. Included are brand names and websites for:
- FOOD - Bottled teas, bottled water, bread, butters (nut and seed-based); candy, chocolate, coffee alternatives, cookies, condiments, dairy-free/alternative dairy products; dried fruit, egg substitutes; fruit juices, fruit smoothies, fruit spreads (jam, (jelly); grains, meat-free/meat alternative products; pastries, salad dressing, sauces, snacks (bars, chips, pretzels, popcorn, etc.); soda pop, spices, and more.
- PERSONAL CARE - Bathing, cosmetics, deodorant; facial clays and mud; dental/oral hygiene products (toothpaste); essential oils, female hygiene products (menstrual pads); hair care (shampoo, conditioner, dye); infant/children products (oils, shampoo, lotions, diapers, wipes); lip care (chap stick, lip balm); lotions and butters; men’s shaving products (cream, gel, etc.); sunscreen/sunblock; and soaps.
- HOUSEHOLD - Dishwashing liquid, laundry detergent, bleach, all-purpose cleaner, toilet paper, air freshener, glass cleaner, carpet/upholstery cleaner, insect repellant, and more.
Vegan, Vegetarian, and Raw Foods Recipes
Tasty, wholesome, and nutritious recipes for entrees, appetizers, soups, salads, pastries, and desserts. Alternative diets don’t have to be boring when you have and know your options!
List of Vegan, Vegetarian, and Raw Food Restaurants
Locate vegan, vegetarian, and raw foods restaurants in your city, state, the entire U.S., and/or around the world.
List of Vegan, Vegetarian, and Raw Foods Recipe Books and Magazines
Create your own library and learn to make your own favorite vegan, vegetarian, and raw foods dishes from great chefs and authors, in addition to learning the fundamentals of your alternative diet and lifestyle.
Chakra Foods List
Learn to eat foods that stimulate your major charkas (energy centers). Foods have colors for a reason!
Internet Sites For Success, Inspiration, Self-Personal Empowerment
Receive daily positive messages from certain sites and/or join various community boards to engage in healthy, positive, and stimulating dialogue with other individuals who are also on the same spiritual path as your self. Improve all areas of your life; love, money, wealth, work/career, health, etc.
Music Suggestions List for Spiritual Consciousness
A list of websites of musical companies and composers whose music compliments your spiritual and healing journey and lifestyle. Find music for yoga, reiki, meditation, relaxation, healing, tai chi, qi chong, unwinding, lovemaking, etc.
Movie Suggestions for Spiritual Consciousness
A list of movies and websites (that sell movies) that compliments your spiritual journey and that helps stimulate thought and spiritual/higher consciousness.
Book Suggestions for Enlightenment, Information, and Spiritual Consciousness
A book list of some of today’s most thought-provoking authors and titles of their great works that are truly informative, inspirational, educational, thought-provoking, and life-transformational.
This manual will help guide you on your journey to healthy living.
Table of Contents
- Eating Regimen - 2
- Daily Suggestions - 4
- Meat-Eater Suggestion List - 7
- Vegetarian Suggestion List - 8
- Vegan Suggestion List - 8
- Raw Foods Suggestion List - 9
- Recipes - 12
- Desserts - 12
- Dressings - 13
- Entrèes - 16
- Fruit Smoothies - 21
- Gravy - 24
- Milks - 24
- Salads - 28
- Soups - 32
- Spreads - 33
- Recommended Resources - 33
- Health For The Chakras Via Food - 36
- Alternative Company Brands - 38
- Recommended Regimen For Specific Diseases - 53
- Movies And Documentary - 61
- Music And Musical Composers - 62
- Book Recommendation List - 63
- Websites For Success, Inspiration, Self-Improvement, And Personal Empowerment - 102
How to download your diet eBook
Once you place your order for an ebook, please give us 24 hours to process order. Once your order says SHIPPED, log in to the Dherbs store. Once logged in, look toward the top left corner of your screen and click MY ACCOUNT. Navigate to your order. Then click VIEW. Now click DOWNLOAD. Next click FILE. Last step click SAVE AS then hit SAVE.
