So moving on to your second meal, which is your vitsin vitality meal vvM. And this is your fruit meal, and it composes around 15% of your daily calories. So if you're a woman, not doing too much exercise, so just you know, you want to maintain your weight, that's roughly 300 calories. If you're having a 2000 calorie diet, that's 300 calories off it if you're having 2500 or 3000 calories a day, obviously, it's 15% of your calories. And this can come in the forms of fresh fruits. So for example, I like to have quite often a monomial of say, six oranges or you could do six oranges, or eat five pears or five apples or a pound of grapes, or a mix salad of lots of different fruits.

So it's really up to you but yeah, fresh fruit but you want to be having mainstream 300 calories and you can split this up. Sometimes I'll have like a mango and a slice of pineapple for breakfast first thing, and then an hour later, I'll have another mango and another slice of pineapple. So you don't have to have it all in one go. But you want to be eating fruit. At the beginning of your day, you don't want to be eating fruit on top of something that you've already eaten a couple of hours ago because it will ferment and that will cause digestive problems. So when a lot of people say when I hear people say to me, I can't eat fruit because it gives me bad digestion.

It's because when whenever I ask people what they eat and delve a bit a bit deeper into how they're eating, it's nine times out of 10 because they're just eating fruit in any order with any other foods and fruit is so simple to digest that that will cause problems it will ferment and Yeah cause gas and an indigestion if you eat fruit on top of other things. So you want to be eating fruit first thing in the morning and yeah, on its own eat fruit on So that's what you're getting in vitality meal is about you can have. You can have fruit with salad leaves, so things like spinach and kale and yet it digests fine with green leafy vegetables, but not with other not with cooked foods or certainly not proteins or fats. The other option for your vitamin vitality meal is dried fruits. I would say fresh fruit is optimum.

Dried fruits. Okay, if you're on the go, I quite often have things like cranberries and pineapple, dried pineapple, raisins, dried apple. The thing to make make sure you do when you have dried fruit is to find packs without any preservatives or additives. Yeah, it's quite hard to find most supermarkets, supermarket dried fruits will have things like sulfites in you want to avoid those. So I found a certain number of different brands that I can buy locally that are preservative free and literally just like pineapples are just cranberries with a bit of maybe apple juice to sweeten them and a little bit of vegetable oil just to keep them not from taking together. So yeah, that's the most important thing to consider with dried fruit is don't get ones with lots of preservatives or any preservatives in third option is stewed fruit.

So in my organic vegetable box that again each week sometimes you know when seasons, right, like at the moment, I get red currents and black currents. Well, they're not very tasty to eat on their own, and they're a little bit tart. So I screw them up, maybe add some dates, bananas, cinnamon, sometimes maybe a little bit of a garbage EXA or coconut sugar, just to Yeah, to sweeten it up and make that stew fruit. So again, obviously stewed fruit, fruit is not as nutritionally good as fresh fruit with all the live enzymes and retaining all of the vitamins. But it's still a good option still fine. And these are great to have for things like porridge so vegan porridge, or dairy free yogurts.

Your other option for your return vitality meal is a fresh fruit juice or smoothie. So these are nutritionally superior to things like stewed fruit and dried fruit. So you would literally freshly squeeze six oranges 10 oranges however many you want to do fresh juice Apple This is a great one apple beetroot and carrot my ABC juice is a lovely really lovely juice. alkaline orange juice which is beetroot, beetroot, carrots and grapefruit. That's another really nice one or a smoothie. So instead of juicing keep all the pulp in retain all the fiber no wastage with something like an activated green smoothie, which is in your book is in the alkali five diet books or just look up the activated green smoothie.

But you can also get the recipe sheets online from my websites for free at WWW dot Laura Wilson online.com forward slash Green hyphen smoothie. That's Laura Wilson online.com forward slash green dash smoothie. You can get the recipe sheet from their lovely smoothie with avocado and pineapple and apples and spinach and lemon juice and or lime juice. Celery, cucumber, you can add ginger if you want you can add some ginger to make a ginger activator green smoothie. Lovely, lovely really nice a great way to get lots of alkalizing fruits or vegetables into your diet in one easily digestible form as taste the sweet delicious energizing, great for recovery. If you're an athlete, if you're doing any kind of sports, this is pretty much my go to recovery.

Drink as a as an activator green smoothie, coconut water. So literally simply the water you get inside of a young coconut