7 Day Vibrant Living Cleanse

Transcription

1 7 Day Vibrant Living Cleanse

2 7 Day Vibrant Living Cleanse GroundedNutrition 2014

3 Copy right We are thrilled that this book is in your possession! No one owns this information as it is inherent, intuitive knowledge that already exists within every human body. We were the creative conduit who put the information into order and spent a lot of energy creating this ebook for your reading pleasure and education. We appreciate that you give us credit for our time and effort! Your purchase allows us to continue building and sharing and working toward vibrant health for you and your family. The Grounded Team

4 Welcome to your Vibrant Living Cleanse e-book! In this book you will find everything you need to feel educated, supported and empowered when it comes to cleansing the body, the healthy and sustainable way. As you most likely know by now, not all cleanses are created equal. Most cleanses offer a strict set of rules to follow and if you don t follow them perfectly you end up feeling like a failure. Generally speaking cleanses restrict your daily food intake, so by the end of the cleanse you are pretty much starving. The other problem with these cleanses is that they leave you without a plan to go back to after your cleanse is over. Being nutrient deficient, calorie deprived, AND not having a long term plan is a combination that sets you up for failure. After that type of a cleanse people usually fall back into old habits, and any changes they while on the cleanse is sabotaged. NOT FUN! This cleanse is set up to do just the opposite of that. The Vibrant Living Cleanse was created to educate, support and guide you through new diet and lifestyle habits to help you not only achieve the short term benefits but also the long-term results. There is no magic pill that is going to get you healthy. The truth is, being healthy is a lifelong journey! The Vibrant Living Cleanse is a great way to kick-start that journey or press the reset button. We want you to build new habits throughout the 7 days that give you confidence and allows you to feel in control of your health. You are encouraged to stick with what resonates with you most. Everyone has a unique body and lifestyle, and not everybody is going to fit into the exact same box. Your goal with the cleanse is too intuitively trust what is working for you and stick with it! We want you to avoid feeling like you have failed or like you can t do this program. You can only do your best and move forward at a pace that is sustainable for you. When you maintain forward movement, remain consistent and get into your flow, the sky's the limit! So take this slow if you need to, have grace and patience with yourself, learn, grow, stretch and heal! Oh, and don t forget to have fun and smile

5 What is the Vibrant Living Cleanse? The Vibrant Living Cleanse is designed to cleanse your diet, lifestyle and mindset by introducing new habits that you can consistently incorporate into your daily routine long term. This is not a quick fix cleanse it is an introduction to a healthy, holistic lifestyle! What is included in the 7 Day Cleanse? The Vibrant Living Meal Plan Daily Recipes and s Daily Cleanse Videos with Whitney Private Facebook Group and Daily Support Mindset and Lifestyle Habits Tips and Resources Gifts and Prizes The private Facebook group is a great place to meet like minded cleansers and share support, recipe photos and videos! Make sure to join the page here!

6 Possible benefits of cleansing Improved immune function Increased mental clarity and sharpness Elimination of toxins Regeneration of healthy cells in your body Cleanses mucous, congestion, fermentation, inflammation out of your digestive tract Purifies blood Reform from lifestyle addictions such as sugar, salt, high glycemic carbohydrates, alcohol, junk foods, nicotine, etc Weight loss Increased blood circulation Increased energy Increased zest for life Possible healing crisis symptoms *You may experience these before witnessing the benefits. Muscle cramps Diarrhea Extreme fatigue Restlessness Headaches Insomnia Sinus drainage Fever Skin eruptions Strong emotions or mood swings Lack of appetite Increased appetite Feelings of frustration How it works On the upcoming pages you will find the 7 Day Meal Plan and The Shopping List. Use this shopping list to get the groceries before the cleanse begins. Be sure to not purchase the produce too early before the cleanse begins, as you want your food to be as fresh as possible!

7 Getting Started All you need to do to get started is collect the items on the shopping lists, and you will be all set to start your cleanse! We recommend that you go shopping as close to your planned start date as possible, in order to ensure that your produce stays fresh. Recipes All recipes for the challenge are included in this e-book, as well as all shopping lists. If you get everything suggested on the grocery list then you will have no problem making the all of recipes. Videos and Tutorials The cleanse videos explain the philosophy behind the cleanse, the meal plan and how to create a new relationship with food and long term results. I will be sharing powerful nutrition knowledge, supporting you on the cleanse and inspiring you to keep moving forward. Please tune in each day if you want to FULLY benefit from this cleanse. Lifestyle and Mindset Habits Our eating habits are only one of the major contributing factors to our health. We will be suggesting certain mindset and lifestyle habits to accommodate the cleansing process. It is your choice to include them or not, but we do suggest giving them a try as they play a huge role in your overall health.

8 Disclaimer The Vibrant Living Cleanse is designed for generally healthy individuals. As with any nutritional program you should consult your licensed healthcare practitioner before beginning. Nothing in the 7 Day Vibrant Living Cleanse program should be misconstrued as medical treatment or advice. The participant understands that undertaking this program is the sole responsibility of themselves and not that of the provider of the cleanse. Be advised that the recipes are not intended as a prescription for any illness or any disease. Not all foods are tolerated by everyone equally. If difficulties or discomfort arise due to your inability to digest, tolerate or utilize any foods suggested, discontinue use until the reason for the difficulty can be addressed - if necessary seek appropriate medical care. Please note that bloating is common the first few days on this cleanse as the body is adjusting to the large amount of fibre and proper hydration. Along with periodic cleansing, maintaining optimal health includes the following; eating well-balanced whole foods, utilizing proper nutritional supplementation as needed, breathing fresh clean air, drinking clean water, getting appropriate exercise, maintaining a spiritual practice, and most importantly embracing a positive, forgiving, and loving attitude especially when it appears most difficult to do so.

9 Ground Rules For Vibrant Living 1. Do NOT limit portions of the meal plan foods. Eat as much as you need to feel satisfied. Restricting portions will only set you up for cravings later in the day/week. 2. The Vibrant Living Cleanse is family focused and the dinner recipes are designed to incorporate into your families diet as well. If you are embarking on the cleanse alone, adjust the recipes accordingly or store the leftovers for another day! 3. Animal Products are not included in this cleanse. If you wish to include them, please take note that you may not receive the same benefits. Animal products are building foods something we want to limit when cleansing. 4. QUALITY IS KEY! Buy as much organic, local and seasonal produce that is available to you or fits into your budget. We strongly suggest giving it your best shot to include as much organic food as possible for the 7 day cleanse and beyond if possible. 5. You are NOT a failure if you don t follow the meal plan 100%. There is room for flexibility. DO YOUR BEST! Try to use at LEAST 2 of the recipes each day. 6. Be present when eating your meals. Set aside time to fully enjoy the experience of each meal.

10 Required Equipment High quality blender like Vitamix, Blendtec, Nutri-bullet (A regular blender will work, but it is recommended to invest in a high quality one for ease and taste) Measuring Cups Spoons and Spatulas Knives Mixing Bowls Cutting Board Pots and Pans Casserole Dish Optional Equipment Food Processor Water filtration system Magic Bullet Spirooli Mandolin

11 Suggestions For How Your Days Should Be Set Up For Eating: Upon Rising: As soon as you wake up before you do anything else we suggest you drink at least ½ - 1 litre of lemon water. This is going to rehydrate your system after sleeping, start the detoxification process by stimulating your liver and bowels and will kickstart your body in general. Breakfast: Try to consume your breakfast within an hour of waking up. If you want to go for a gentle walk or do some easy yoga before your breakfast feel free to do so. Morning Boost: Eat your snack whenever you feel hungry during your morning. If you sleep in you may not need the snack. Listen to your body. Lunch: Eat your lunch when you feel that your breakfast and mid morning snack have fully digested and left your stomach. Eat mindfully - try to avoid checking s, talking on the phone, watching t.v or otherwise distracting yourself. Afternoon Boost: Eat your afternoon snack whenever you are hungry again. You may find that your afternoons are longer than your mornings if you sleep in - in this case you can totally eat both the morning boost and afternoon boost in the afternoon. Dinner: Try to finish your dinner meal at least 2-3 hours before you go to bed or even better before it gets dark outside. This way you will not be busy digesting food when you sleep which will decrease how much healing your body can do while you rest. Remember that your body will prioritize digestion above most other bodily processes, so if you are able to go to bed without a full stomach your body will have more energy left over for restoration.

12 Substitutions We want you to make these meal plans your own. Do not feel that you have to eat everything on the plan if there are items that you are allergic or sensitive too, or items that you know you are never going to enjoy. If you have an item or two that you just do not enjoy the taste of, we do encourage you to give that item or items at least one or two tries before you decide to swap them out for something else. This is because the palate can be trained to enjoy foods, and the wider variety of foods you enjoy, the more nutrients you can get! Avocado: When avocado is called for as a topping for a dish, you can simply use 2-3 tbsp of hemp seeds or walnuts in its place. When it is called for in a recipe where it will be pureed, you can use the meat of 1 thai coconut, or ½ cup cashews that have been soaked overnight. Banana: If you do not like banana, but want to have the same creamy texture in your foods, you can use 1 avocado in place of a banana in any recipe, or the meat from one Young Thai coconut. You can add a date or two as well to make it sweeter. Sweet fruits: If you feel you are sensitive to sweeter fruits, you can always swap them out for lower sugar fruits like berries, cherries, apples and pears. You can also use avocado. Nuts: All nuts can be swapped out with seeds or another nut. For instance you can use pecans or almonds in place of walnuts, or you can use sunflower seeds or pumpkin seeds. Use what tastes good to you. Greens: Any green can be swapped out for any other green. Leafy greens are interchangeable, and you can even use celery or cucumber in place of greens in smoothies and other raw dishes. Hemp/Chia Seeds: These are interchangeable. Just note that in chia pudding recipes you cannot use hemp seeds because they will not expand. Veggies: Most veggies are interchangeable. Play around with the veggies that you know you like, and of course do try the ones you think you do not like. You never know, you may just discover a new favourite! Coconut: You can use any other nut, seed or avocado in place of coconut. Herbs: Most herbs can be swapped out for other herbs - the main example is cilantro. You can use mint, parsley and basil in place of cilantro in any recipe. Feel free to play with herbs

13 Basic Cooking Instructions How To Make Almond Milk: 1 cup almonds, soaked overnight 4 cups fresh water 1 pinch salt Directions: Soak almonds in water for 6-8 hours. Drain and rinse. Place drained and rinsed almonds in a high speed blender with 4 cups fresh water and pinch of sea salt. Blend for 1-2 minutes. Strain through a cheesecloth or nut milk bag. Store almond milk in a tightly sealed glass container in the fridge for 3-4 days. How To Make Rice: Place dry rice (amount called for in your recipe) into a pot with 2 times the volume of water OR the amount of liquid called for in your recipe. (eg, ½ cup rice into 1 cup water) Bring to a boil, then reduce heat to medium low. Simmer for minutes, depending on your rice until rice is tender and all liquid has been absorbed. You may need to add more water during the cooking process so do keep an eye on it. How To Make Quinoa: Place dry quinoa (amount called for in the recipe) into a pot with 2 times the volume of water OR the amount of liquid called for in your recipe. (eg ½ cup dry quinoa into 1 cup water). Bring to a boil, then reduce heat to medium low. Simmer for minutes, depending on quinoa, until quinoa is tender and all liquid has been absorbed. You may need to add more water during the cooking process so do keep an eye on it.

14 How To Cook Beans: Soak the volume of dry beans called for in recipe in 3 times their volume of water over night. (eg, ½ cup dry black beans soaked in 1 ½ cups water.) Drain and rinse beans. Place beans in a pot with 3 times their new volume of water (eg, ½ cup dry beans will be 1 cup of soaked beans. Cook in 3 cups of water.) OR the amount of liquid called for in your recipe. Bring water to a boil, then reduce heat to medium low. Cook for 1-3 hours, depending on the type of bean, until the beans are fully tender all the way through. Drain and rinse excess water. How To Cook Lentils: Place the volume of dry lentils called for in your recipe in 2 times their volume of water OR the amount of liquid called for in your recipe. (Eg, ½ cup dry lentils into 1 cup of water.) Bring water to a boil, then reduce heat to medium low and simmer for minutes, or until lentils are fully tender and all liquid has been absorbed. How To Steam: Steaming is best done when you have a steaming basket to place in your pot. Add 1-2 inches of water to a medium pot. Place steaming basket into pot, and be sure that the water does not come up into the basket. Place your veggies in the steaming basket and place lid on pot. Bring water to a boil, then reduce heat to medium low. Steam for length of time indicated in your recipe.

15 7 Day Vibrant Living Cleanse Meal Plan DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Upon Waking 500ml-1L room temp water with a squeeze of fresh lemon 500ml-1L room temp water with a squeeze of fresh lemon 500ml-1L room temp water with a squeeze of fresh lemon 500ml-1L room temp water with a squeeze of fresh lemon 500ml-1L room temp water with a squeeze of fresh lemon 500ml-1L room temp water with a squeeze of fresh lemon 500ml-1L room temp water with a squeeze of fresh lemon Breakfast (Optional) Apple Pie Steel Cut Oats Pumpkin Spice Smoothie Maple Nut Oatmeal Apple Pie Smoothie Blueberry Elixir Banana Walnut Chia Pudding Cherry Blast Smoothie Morning Boost Sunshine Juice/ Smoothie Carrot Cake Balls Veggies and Dip Figgy Bars Key Lime Pudding Creamsicle Smoothie Chocolate Ice Cream Lunch Guacamole Lettuce Boats or Sandwich Fresh Rolls and Peanut Sauce Maple Dijon Spinach Salad Sweet Potato and White Bean Soup Sweet Potato and White Bean Soup Eggless Egg Salad Wraps Pink Avocado Salad Afternoon Boost (Optional) Carrot Cake Balls Fall Fruit Salad Caramel Dip w/ Fruit Figgy Bars Hummus w/ Veggies Cookie Dough Balls Ants on a log Dinner Lazy Black Bean Chilli Lasagna Bake and Cesar Salad Quinoa Bowls w/ Lemon Tahini Sauce Teriyaki Stir Fry Lazy Cabbage Rolls Thai Coconut Chickpeas Buddha Bowl After Dinner Herbal Tea Herbal Tea Herbal Tea Herbal Tea Herbal Tea Herbal Tea Herbal Tea

16 Shopping Lists Fruits 5 1/2 apples 7 bananas medjool dates 1 cup dried figs lemons 6 limes 9 oranges 1 pear 4 cups pineapple 1/2 cup raisins Veggies 6-7 avocados 3 beets 2 head broccoli (about 7 cups) 1 head of green cabbage 8 carrots 2 cups cauliflower 6 ribs celery 1 cucumber 2 small head kale 4 cups green leaf lettuce 3 onion 2 small purple onion 5 red pepper lettuce for wraps 2 head romaine lettuce 100 grams sliced mushrooms 19 button mushrooms 1 cup Snow Peas 14 cups spinach 1 box sprouts of choice 1 small bag Mung sprouts 2 large sweet potatoes 1 clamshell cherry tomatoes Veggies of choice for dipping 2 zucchinis

17 Nuts/Seeds 1 4 cup raw almonds 1 8 oz jar almond butter 1 8 oz jar nut butter of choice 1 ¼ cup raw cashews 2 tbsp chia seeds 1/2 cup shredded coconut 2 tbsp hemp seeds 1/4 cup + 2 tbsp sunflower seeds 1 8 oz jar tahini 1/4 cup walnuts Fresh Herbs 1 small bunch basil clove garlic 3 inch ginger 1 jalapeno pepper 1 green onion Beans/Legumes/Grains 2 cups dry black beans 1 16 oz can white beans 2 15 oz can chickpeas, drained and rinsed or 2 3/4 cups dry chickpeas 1 1/4 cup rolled oats 1 cup steel-cut oats 1 cup raw brown rice 2 cups brown rice OR Black bean noodles (From Costco) 2 Rudi s wraps From Rudi s bakery 2 cups dry quinoa 2 cups dry quinoa or white rice Freezer 2 cup frozen blueberries 1 cup frozen cherries 1 cup frozen peas

18 Spices/Seasonings 58 gram jar cayenne pepper 2 tbsp chili powder 58 gram jar ground cinnamon 2 tbsp coriander powder 2 tbsp cumin powder ½ tsp dried dill 2 tsp garlic powder 1/2 tsp Herbamere (sea salt mix) 1 tsp nutmeg 1 tsp onion powder 1 tbsp paprika Pepper to taste 58 gram jar sea or Himalayan salt 2 tsp vanilla powder or extract Grocery 2 litres almond milk (store bought or homemade) 1 litre unsweetened vanilla almond milk 3 tbsp carob or cocoa powder 3 cans coconut milk 2 tbsp chocolate chips 1 tbsp coconut oil 4 TBSP coconut sugar/ Maple Syrup 1 small jar curry paste 1 small jar tamari or chickpea miso 1 cup maple syrup 1 TBSP grainy dijon mustard 4 tbsp nutritional yeast 1/2 cup olive oil or hemp oil Optional Items 1 package gluten free pasta of choice 1 jar organic pasta sauce or 4 cups homemade pasta sauce 1 dill pickle 1/2 cup of unsweetened canned pumpkin 1 jar organic salsa 3 TBSP toasted Sesame oil 1 box herbal tea of choice 2 bags green or mint tea 1 medium can diced tomatoes or 4 chopped fresh tomatoes litre can organic tomato juice 3 tbsp Vegenaise soy free mayo 11 cups veggie stock 1 tbsp red wine vinegar 2 cups coconut water 1-2 drops orange essence flavouring or Young Living orange essential oil 3 whole pecans ¼ pomegranate seeds 2 slices sprouted grain or gluten free bread of choice

19 Daily Recipes 500ml-1L room temp water with a squeeze of fresh lemon 500 ml-1l room temperature water ½-1 whole lemon, juiced Directions: Juice lemon into water and consume. Do your best to drink as much water as you can before eating your breakfast. Herbal Teas Select any herbal tea you like, and enjoy a cup before bed. We like: Chamomile Peppermint Lavender Licorice Lemon balm Just go for a tea that is caffeine free.

20 Day 1 Recipes Breakfast 1 cup steel-cut oats 2 1/2 cups water 1/2-1 tsp cinnamon pinch of nutmeg 2 pinches sea salt 1 apple, chopped 1/2 cup vanilla almond milk (unsweetened) 3 TBSP coconut sugar/ Maple Syrup Apple Pie Steel Cut Oats Directions: Place oats and water in stainless steel pot before bed to soak. In the morning add cinnamon, nutmeg, apple and sea salt to the oats and water. Bring everything to a boil reduce heat to low and simmer for minutes or until water is absorbed. Stir in almond milk and sweetener if using. Enjoy. Morning Boost 1- Sunshine Juice/smoothie 4 cups pineapple 2 oranges, peeled 1 lime, peeled 4 cups spinach Directions: Run all ingredients through a juicer, or blend in a blender until smooth. Enjoy!

21 Lunch Guacamole Lettuce Boats/ Sandwich (1 Serving) 6-8 leaves romaine/green leaf lettuce or 2 slices sprouted grain or gluten free bread of choice 1 large or 2 small ripe avocados Juice of 1 lemon 1 tsp garlic powder or 1 clove fresh garlic (or to taste) 1/2 tsp herbamere (sea salt mix) 1/2 red pepper, sliced 1/4 cucumber, sliced dash cayenne pepper Directions: Wash and dry lettuce leaves and lay out on plate or toast bread and place 2 lettuce leaves on each toast. In a bowl combine (with a fork) avocado, lemon juice, garlic, and sea salt. Spread Guacamole on lettuce/toast and top with pepper, cucumber and cayenne. Enjoy! Afternoon Boost 1/4 cup sunflower seeds 1/8 cup walnuts 1/4 cup pitted medjool dates 1/8 cup grated carrot 1/8 cup raisins 1/8 tsp cinnamon powder pinch of salt Squeeze of orange juice if mixture is dry Carrot Cake Balls Directions: Place all ingredients in a blender or food processor and blend until a ball forms. Remove mixture from machine and roll into balls. Chill and serve. Form into 4 balls, eat two today and save two for tomorrow.

22 Dinner Lazy Black bean Chili 2 cups dry black beans 5 cups veggie stock 1 medium can diced tomatoes or 4 chopped fresh tomatoes 1 onion, diced 1 jar organic salsa 2 tbsp chili powder Directions: 1. Place black beans in a bowl and cover in 4 times their volume of water. Let soak for 8-6 hours or overnight. Rinse and drain in the morning. 2. Place soaked and rinsed beans in a large pot and cover with 5 cups of veggie stock. Bring to a boil and reduce heat to medium low and cook beans for 1 hour. 3. After cooking for 1 hour, add the remaining ingredients to your beans. Bring back up to a boil and reduce heat to medium low again. Cook for 30 minutes or until beans are fully tender and the flavours are married. Enjoy.

23 Day 2 Recipes Breakfast Pumpkin Spice Smoothie 1 cup almond milk (homemade is best) 1/2 cup of unsweetened canned pumpkin 1 frozen bananas dash of cinnamon or pumpkin pie spice to taste 2-3 pitted medjool dates Directions: Blend ingredients in a blender until smooth and creamy. Morning Boost Carrot Cake Ball Leftovers Lunch Asian Lettuce Wraps Wrap 2 carrot, grated 2 beet, grated 1/2 cucumber, sliced 1 avocado sprouts of choice lettuce for wraps Almond Ginger Sauce: 4 tbsp almond butter 2 orange, juiced 2 clove garlic, minced 1 nub ginger, minced 2 medjool dates, pitted and chopped 2 tbsp tamari or chickpea miso Directions: Place all sauce ingredients in a mini blender or regular blender and blend until smooth. Place sliced veggies into your lettuce wraps, top with your sauce and enjoy!

24 Afternoon Boost 2 Servings Fall Fruit Salad 1 pear, diced 1 apple, diced ¼ pomegranate seeds (optional) juice of 1 orange pinch vanilla powder Directions: Place all ingredients in a bowl, toss and enjoy! Dinner Lasagne Bake 1 package gluten free pasta of choice, cooked 1 jar organic pasta sauce or 4 cups homemade pasta sauce 100 grams sliced mushrooms 1.5 cups cashew ricotta cherry tomatoes, quartered spinach basil Cashew ricotta 1 cup raw cashews, soaked ¼ - ½ cup water 1 lemon, juiced 1 tbsp nutritional yeast 1 garlic clove dash of onion powder Himalayan salt and cracked black pepper to taste Directions: Combine all ricotta ingredients in a blender or food processor and blend until smooth. Cook and drain noodles. Add spoonful of tomato sauce to a 9x11 baking dish to coat the bottom. Add 1 layer of pasta noodles to cover the bottom of the dish. Spread layer of

25 cashew ricotta to cover noodles. Add sliced mushrooms, tomatoes and spinach to noodles. Continue layering until all your ingredients are used up. Bake at 350 degrees for 30 minutes. Top with leftover ricotta and basil, and enjoy! Caesar Salad (2 Servings) 1 head romaine lettuce, washed, dried and chopped 1 4 cup cashews, soaked 1 tbsp hemp seeds 1/2 tbsp olive oil or hemp oil 1 tbsp nutritional yeast 1 lemon, juiced 1 small clove garlic, minced water to thin Directions: Place all ingredients except for romaine lettuce in a blender and blend until smooth. Pour dressing over chopped romaine, toss and enjoy.

26 Day 3 Recipes Breakfast 1 cup rolled oats 2 cups water 1/2-1 tsp cinnamon 2 pinches of sea salt 2 tbsp walnuts, chopped 1/2 cup vanilla almond milk (unsweetened) 3 TBSP maple syrup Maple Nut Oatmeal Directions: Bring all ingredients aside from maple syrup and walnuts to a boil then simmer on low for approx. 30 minutes. Add maple syrup and walnuts. Enjoy! Morning Boost 1 serving Veggies and Tahini Dip Dip 2 tbsp tahini ½ avocado, pitted 1 lemon, juiced ½ tsp garlic powder ½ tsp onion powder ½ tsp dried dill pinch salt (Veggies of choice) Directions: Mash dip ingredients with a fork then stir until smooth. Dip veggies in dip, enjoy!

27 Lunch Maple Dijon Salad Salad 1 large bunch fresh spinach 2 TBSP fresh chopped purple onion 2 TBSP fresh chopped red pepper 2-3 button mushroom thinly sliced (optional) 1 4 cup soaked raw almonds (soaked overnight) Maple Dijon Dressing: Juice of one lemon 1 TBSP grainy dijon mustard 2 TBSP pure maple syrup 2 TBSP cold pressed olive oil Dash garlic powder & pepper to taste 1 TBSP hemp seeds (to thicken) Directions: Blend all dressing ingredients in a magic bullet. Combine all salad ingredients in a bowl. Pour dressing over salad and toss. Enjoy! Afternoon Boost 2 Servings Caramel Dip With Fruit 6-8 medjool dates, pitted 1 tsp vanilla ½ tsp cinnamon ¼ cup hot water 1 apple, sliced 1 banana, sliced Directions: Place medjool dates, vanilla, cinnamon and hot water in a blender and blend until smooth. Serve with sliced banana.

28 Dinner 4 servings 2 cups dry quinoa 4 cups veggie stock 1 cup broccoli, diced 1 cup cauliflower, diced 1 bell pepper, seeded and sliced 1 carrot, sliced 6 tbsp tahini 1-2 tbsp maple syrup 1 tbsp tamari or chickpea miso 3 lemons, juiced 1-2 cloves garlic, minced 2 tbsp almond milk salt and pepper to taste Quinoa Bowl With Lemon Tahini Sauce Directions: Place quinoa and veggies stock in a pot and bring to a boil. Reduce heat to medium low and allow to simmer until quinoa is cooked through and all liquid has been absorbed. Place 1 inch of water at the bottom of a pot. Place a steaming basket in the pot and place veggies in steaming basket. Cover with lid and bring water to a boil. Reduce heat to low and steam for 5 minutes. Combine remaining ingredients in a bowl and whisk with a fork. Divide quinoa and veggies between 4 bowls. Top with sauce, toss and enjoy!

29 Day 4 Recipes Breakfast Apple Pie Smoothie (2 Servings) 2 apples, corded (with peel) 1 teaspoon ground cinnamon 1/4-1/2 teaspoon ground nutmeg 2 frozen peeled ripe banana 3 whole pecans (optional) 2 cups fresh nut milk or 1 cup water, 1 cup nut milk 5 pitted medjool dates large handful spinach (optional) Directions: Blend ingredients in blender until well incorporated. Morning Boost 4 servings Figgy Bars 1 Cup Dried Figs, Chopped 1/4 Cup Shredded Coconut 1/4 Cup Raisins 1 tsp orange juice orange zest to taste 6-10 soft medjool dates, pitted Directions: Process figs, 6 dates, orange juice, orange zest and raisins in a food processor. Mix until evenly combined. Add in 4 chopped dates and coconut process just enough to combine but don't break it down. Remove from machine and form into 4 bars. Eat two this morning and two this afternoon.

30 Lunch 4 servings 1 16 oz can white beans, drained and rinsed 3 cups water 2 large sweet potatoes, diced 1 tbsp coconut oil 1 carrot, diced 1 onion, diced 2 cloves garlic, minced 2 cups veggie broth 2 tbsp coriander powder 1 tbsp cumin powder 1 tbsp paprika salt and pepper Sweet Potato and White Bean Soup Directions: Preheat oven to 350 degrees. Arrange diced sweet potatoes on a baking tray lined with parchment paper. Sprinkle with salt and pepper. Bake for minutes, or until sweet potatoes are fully tender. In a large pot, heat coconut oil over medium high heat. Add diced carrots and onions. Cook for 2-3 minutes over medium heat. Add garlic, coriander, cumin and paprika, continue to cook for 1 minute. Add drained and rinsed white beans, roasted sweet potatoes, veggie broth salt and pepper. Bring to a boil and reduce heat. Cook for 15 minutes. Serve as is or transfer to a blender and blend until smooth. Enjoy half today, and save the other half for tomorrow. Afternoon Boost 2 Servings Left Over Figgy Bars

31 Dinner 4 servings Teriyaki Stir Fry 2 cups brown rice OR Black bean noodles (From Costco) 1 small head Kale, stems removed and shredded 2 bell Peppers, sliced 8 Mushrooms, diced 1/2 head Broccoli, diced Mung sprouts 1 small purple onion, diced 1 cup Snow Peas 2 TBSP toasted Sesame oil Baby greens or baby spinach Directions: Cook rice according to directions above,or cook noodles according to package directions. Add shredded kale to cooked Rice/pasta to wilt. Steam or stir fry vegetables adding 1 tsp toasted sesame oil. Place 2 handfuls of baby greens or spinach on a plate or in a bowl. Top greens with rice/pasta and kale. Place cooked vegetables on top of rice/pasta and greens. Add sunflower shoots and other sprouts on top of vegetables. Dress with teriyaki sauce. Enjoy! ½ cup pure maple syrup ½ cup tamari 1 clove garlic, crushed 1 inch ginger, grated Teriyaki Sauce Directions: Shake in a glass jar. Pour over Stir fry. Stores in fridge for a few weeks.

32 Day 5 Recipes Breakfast Blueberry Elixir 2 cup frozen blueberries 4 cups brewed green or mint tea, cooled 2 handful spinach (or other greens) 12 ice cubes 8 pitted medjool dates (soaked for 30+ minutes if you do not have a high speed blender) Directions: Place ingredients in blender (preferably a high speed one) and blend until smooth. Store in Mason Jars and drink when needed. Morning Boost Key Lime Pudding 2 avocado, pitted 6-8 medjool dates, pitted (soaked for 30 minutes if not soft) 2 tbsp dried shredded coconut 4 limes, juice and zest pinch vanilla powder or extract Directions: Place all ingredients in a high speed blender or food processor and process until smooth. Enjoy! Lunch Leftover Sweet Potato and White Bean Soup

33 Afternoon Boost 2 Servings Hummus with Veg 2 zucchinis (peeled if you don t want your hummus green!) ¼ cup raw tahini (sesame seed butter) ½ cup fresh lemon juice ¼ cup olive oil (optional) 2 cloves of garlic or 2 tsp garlic powder sea salt to taste (optional) ½ tablespoon of cumin Directions: Combine ingredients in food processor or high speed blender. Adjust flavor as needed. Enjoy as a dip or however else you wish! Will last in fridge for up to 3 days. Dinner 4 servings 1 head of green cabbage, cut into pieces 2 cups uncooked quinoa, or white rice 2 ribs finely chopped celery 2 large carrots, chopped 1 jalapeno pepper finely, chopped 8 button mushrooms, chopped 2 stalks kale, chopped 1 small onion, diced Sea salt and pepper to taste Other seasonings of choice 1 can organic tomato juice Lazy Cabbage Rolls Directions: Combine quinoa, veggies, seasoning and tomato juice together. Pour into a crock pot or prepared glass casserole dish. Put 1 layer of cabbage on bottom of dish. Add veggies. Top with another layer of cabbage. Add more tomato juice if needed. Bake at 350F, covered in the oven for 1 hour. Remove over, and bake for another minutes until grains and veggies are soft and sauce is mostly absorbed.

34 Day 6 Recipes Breakfast Banana Walnut Chia Pudding 2 tbsp chia seeds 1 cup almond milk 1 banana, sliced 2 tbsp chopped walnuts 1 tbsp maple syrup Directions: Place chia seeds and almond milk in a bowl. Mix with a fork and place in the fridge for 30 minutes to 1 hour, or overnight. When you are ready to eat, add your banana and walnuts, stir and enjoy! Morning Boost Creamsicle Smoothie 2 oranges peeled 1/4 cup cold canned coconut milk 4 pitted medjool dates 1-2 drops orange essence flavouring or Young Living orange essential oil (optional) 1 cup coconut water Directions: Blend all ingredients together in a blender. Drink immediately or store in a glass mason jar in the fridge until ready to drink.

35 Lunch Eggless Egg Salad Wraps 1 can 15 ounce chickpeas, drained and rinsed or 1 1/2 cups cooked chickpeas 1 dill pickle, diced 2 tsp nutritional yeast 3 tbsp Vegenaise soy free mayo Pepper to taste 2 Rudi s wraps From Rudi s bakery Directions: Mash chickpeas in a mixing bowl with a potato masher. Add in the rest of the ingredients and mix until well combined. Serve on romaine lettuce or your favorite bread. Can also be made in a food processor. Serve on Rudi s wraps Afternoon Boost 2 Servings Cookie Dough Balls 2 tbsp shredded dry coconut 4 tbsp oats 2 tbsp sunflower seeds 8 medjool dates, pitted pinch vanilla powder or extract 2 tbsp chocolate chips Directions: Pulse all ingredients except for the chocolate chips in a blender or food processor until a dough starts to form. Remove from blender or food processor, stir in chocolate chips. Roll into 1 inch balls and enjoy! If your dough is too dry to form into balls, add a squeeze or two of fresh orange juice.

36 Dinner 4 servings Thai Chickpeas 2 cups dry chickpeas 1/2 can coconut milk 1 cups water 1/2 bell pepper, diced 1 head broccoli, diced 1/2 small jar OR 2-3 tbsp curry paste (or to taste) 1 tbsp tamari or chickpea miso 1 tsp toasted sesame oil salt and pepper to taste 1 tbsp red wine vinegar Directions: Soak chickpeas in 3 cups of water overnight. Drain and rinse in the morning. Place soaked chickpeas in a pot with enough water to cover. Bring to a boil then reduce heat to medium low and simmer for 1-2 hours or until your chickpeas are tender. Drain cooked chickpeas and discard the water. You can also use 2 15 oz cans of organic BPA free chickpeas for this recipe, draining and rinsing before using. Place coconut milk, water, curry paste, tamari or chickpea miso and sesame oil in a pot and bring to a boil. Reduce heat to medium low. Add veggies and chickpeas. Simmer for minutes or until your veggies are tender and all the flavours have married. Remove from the heat and stir in your vinegar. Serve as a curry over rice.

37 Day 7 Recipes Breakfast Cherry Blast Smoothie 1 orange, peeled 1 cup frozen cherries 2 cups spinach 1/2 cut and cored apple 3 pitted medjool dates, soaked in 1 cup of filtered water (use soaking water for liquid) 1 cup coconut water Directions: Place ingredients in blender, using the date soak water alsoand blend until smooth. Enjoy. Morning Boost 2 bananas ½ cup vanilla or chocolate almond milk 3 tbsp carob or cocoa powder Chocolate Ice Cream Directions: Place all ingredients in a blender or food processor and blend until smooth. Enjoy!

38 Lunch Pink Avocado salad 1 beet, shredded 1 cup frozen peas, thawed 4 cups green leaf lettuce, chopped 1 green onion, sliced 1 avocado, pitted and diced 1 lime, juiced 1 pinch cumin powder pinch salt Directions: Place all ingredients in a bowl, toss and enjoy! Afternoon Boost 1 Serving Ants On A Log 4 ribs celery 4 tbsp nut butters 2 tbsp raisins Directions: Spread nut butter on celery, and top with raisins. Enjoy!

39 Dinner Buddha Bowl 1 cup raw brown rice 2.5 cups water 4 tbsp tahini 2 cloves garlic, minced 1 inch piece ginger, minced ½ cup coconut milk 1 tbsp coconut sugar or maple syrup 1 cup broccoli, diced 1 cup cauliflower, diced 1 carrot, sliced 4 cups spinach Directions: Place quinoa and water in a pot. Bring to a boil then reduce heat to medium low and allow to simmer until quinoa is fully cooked and all water has been absorbed. Place steaming basket in a pot with 2 inches of water. Place sliced broccoli, cauliflower and carrots in steaming basket. Place lid on pot and bring water to a boil. Reduce heat and steam for 5-10 minutes. Remove from heat. Place tahini, minced garlic, minced ginger, coconut milk, coconut sugar or maple syrup, salt and pepper in a bowl and combine with a fork. Cooked quinoa, steamed veggies, sauce and spinach in a large bowl and toss. Serve in two bowls.