5 Day Raw Food Cleanse

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1 5 Day Raw Food Cleanse Restore Health and Cleanse your system with the power of plants. Be Naturally Fit May 22-26th "1

2 5 Day Raw Food Cleanse You are what you eat. Well, the real truth is that we are what we eat, digest and assimilate. Enjoying foods in their natural, fresh, raw state is the best way to ensure you will digest and absorb the most nutrients possible. Nature designed our foods to be the complete package with all the nutrients and enzymes needed to digest and assimilate them. When whole foods are altered by heating and oxidation, or by processing them, they can become nutrient-draining to our bodies instead of life-giving and nutrient-dense. Aside from eating fresh, raw foods, the next best way to maximize nutrition for your body is through juicing or blending whole foods. The freshly extracted juice of fruits and vegetables provide us with easily absorbable nutrients and give our digestive system a break. "2

3 Alkalizing vs Acidic One of the many benefits of doing a raw food cleanse is to move your body out of it s acidic state and into a more alkaline environment. The following foods and lifestyles choices may lead to an acidic environment: Meats Dairy products Breads and baked goods Smoking Beer, wine and all alcohol Coffee Sugar Soft drinks and artificial sweeteners Stress, lack of sleep and depression Being dehydrated Avoiding all of these foods and filling up on whole, fresh, raw organic foods will leave you feeling vibrant, rejuvenated, and bring your body back into a state of homeostasis. "3

4 Raw Food Cleanse Focus Foods Greens and Leafy Greens Lettuce, spinach, kale, leeks, cucumber, peas, herbs, arugula and broccoli among any leafy green or green veggie. Vegetables Beets, bell peppers, carrots, cauliflower, celery, daikon, eggplant, garlic, ginger, onions, radishes squash, tomatoes and zucchini Fruits Apples, apricots, bananas, berries, cherries, goji berries, grapefruit, grapes, kiwis, lemons, limes, mangos, melons, oranges, peaches, pears and pineapples. Healthy Fats and oils Avocado, cold-pressed extra virgin olive oil, flax, grapeseed and hemp oil. Also coconut meat. Nuts and Seeds and Dried Fruits Almonds, cashews, chia, flax, hemp, pumpkin, sesame seeds, dates, raisins, dried cranberries and coconut flakes. Grains and Legumes Oats (soaked), lentils (sprouted), and buckwheat (soaked). Alkaline-forming Superfoods Young Thai Coconuts and young coconut water (found at Wholefoods), spirulina, bee pollen and wheatgrass. "4

5 Raw Food Cleanse Guidelines Regardless of where you are right now, I suggest you try to do your best with this 5 day raw food cleanse. You may experience subtle detox symptoms when eliminating sugar, coffee and processed foods. It is normal well at least you know something is happening if you experience: headaches, nausea, digestive disturbances and fatigue while cleansing. Rest up. Listen to your body and take the downtime needed to allow your body to take care of itself. Stay hydrated Make sure you drink lots of water and keep up on your fluids! Your body will function and feel better with lots of liquids! Exercise but go easy if needed I haven t altered the workout schedule since we are only cleansing for 5 days but if you need to take it easy, then please listen to your body and go gently through your workouts. Brace yourself for side effects! Depending on your regular diet, a cleanse may be a complete shock to your system. Eliminating coffee and sugar from your daily diet could cause headaches, nausea and more, but if you stick with this cleanse past the first few days, you ll absolutely begin to feel better. Ease yourself back into a healthy diet No matter how well you did and how much you crave pizza after the 5 days, please don t go and overdue it on the first day after the cleanse. Ease yourself back into the foods you love! "5

6 Monday - Day 1 5 Day Meal Plan Breakfast: Raw Cleanse Smoothie Snack: Fresh fruit with Raw Trail Mix (1/4 cup) Lunch: Shredded Salad Snack: Sliced cucumber and tomatoes with basil and salt and pepper. Dinner: Raw Pad Thai (on my blog) Dessert: Raw Bliss Ball Tuesday - Day 2 Breakfast : Overnight soaked oats Snack: Fruit Smoothie Lunch: Raw Mexican Salad-> Snack: Raw Cherry Walnut energy bar -> Dinner: Raw Cauliflower Tabouleh -> Dessert: Citrus Fruit Salad Wednesday - Day 3 Breakfast: Raw Cleanse Smoothie Snack: Fresh Fruit with Raw Cherry Energy Bar Lunch: Leftover salad or Fresh Spinach and Avocado Salad using leftover Cashew Sour Cream. Snack: Dates and Almonds Dinner: The best Raw Lasagna -> "6

7 Thursday - Day 4 Breakfast: Overnight Soaked Oats Snack: Fruit smoothie Lunch: Raw Pate Bowl Snack: Chia Pudding with fresh berries Dinner: Raw Nori Wraps -> Friday - Day 5 Breakfast: Raw Cleanse Smoothie Snack: Chia Pudding with fresh fruit Lunch: Large Leafy green salad with all your fav veggies and lemon tahini dressing. Snack: Bliss Ball or Raw Cherry Walnut Bar Dinner: Raw Tomato Basil Soup-> blog/2012/01/raw-tomato-basil-soup-recipe "7

8 Recipes Raw Bliss Balls 1 cup raw almonds 10 medjool dates, pits removed 2 tablespoons almond butter 1 tablespoon maple syrup 2 tablespoons cacao or cocoa 1/2 teaspoon natural vanilla extract pinch of salt 1. Place the almonds and dates into your processor and blend just to roughly chop. You want to leave in some texture and crunch. 2. Add the remaining ingredients to your processor and mix to gently combine. Press and shape the mixture into balls and place into the fridge to set. 3. Eat and enjoy! Raw Cleanse Smoothie 2 cups of spinach or kale 1 banana 1/2 cup chopped cucumber 1/2 cup chopped celery 1 teaspoon of coconut oil handful of parsley or mint 1 tbsp of chia seeds 2 cups of water or coconut water Blend everything in your high speed blender and enjoy. "8

9 Overnight Soaked Oats 3/4 cup of large old fashioned oats 1/8 cup of chia seeds 1/8 cup of hemp hearts 1 cup of homemade almond or hemp milk cinnamon and vanilla Pumpkin seeds, goji berries and coconut flakes all optional:) Put all ingredients into a large bowl or mason jar and cover with your milk. I would really prefer if you all tried to use homemade almond milk or my recipe for hemp milk. Keep in the fridge overnight. Taste great with a generous helping of fresh berries:) Hemp Milk and Homemade Almond Milk Homemade Hemp Milk makes 3 cups 3 cups filtered water 1/2 cup hemp hearts 4 Medjool dates 1 teaspoon vanilla extract Combine all of the ingredients in a high-speed blender and blend until the hemp hearts are completely broken down. I don t strain this but I suppose you could using cheese cloth. I store in the fridge and just give it a shake before I go to use it again. "9

10 Homemade Almond Milk makes 4 cups 1 cup almonds, soaked in water for 4-6 hours and rinsed well 4 cups filtered water nut milk bag, or cheese cloth for straining Combine the drained almonds and 4 cups of filtered water in a high-speed blender, and blend until smooth and creamy. Note: Soaking the almonds beforehand removes the enzyme inhibitors naturally contained in their skins. These enzyme inhibitors may cause digestive discomfort if consumed, which is why I recommend soaking the almonds first, then draining and rinsing well. You don t want to use the soaking water in this recipe, as it will contain those toxins you just removed! Shredded Salad Greens of your choice-kale, spinach, romaine, collards. 1-2 carrots grated 1 large beet grated 1/2 cucumber thinly sliced 1 cup of sprouts 2-3 green onions thinly sliced 1/4 cup of hemp hearts Your choice of my avocado lime or lemon tahini dressing. Combine all ingredients and toss with dressing. "10

11 Avocado Lime Dressing Avocado, juice of 1 lime, a little apple cider vinegar and cilantro blended in your blender or food processor. Lemon Tahini Juice of 2 lemons, 1/4 cup of tahini, 1 clove of garlic and 1-2 tbsp of olive oil blended with some salt and pepper. May need a splash of water for desired consistency. Raw Pate Bowl Ingredients for Pate: 1 cup raw sunflower seeds (soaked for at least 1 hr) 1 celery stalk chopped roughly 1/2 bunch of cilantro 1 clove of garlic 1 carrot chopped roughly 1/4 cup of lemon juice Directions for Pate: Using a food processor, blend ingredients until a paste forms. I pulse it just so I don t make it a soup. Season with salt and pepper. Now it s time to make it a meal. In a bowl place a chopped up avocado, halved cherry tomatoes, peas shoots or sprouts, leafy greens (may I suggest arugula) and chopped red bell pepper. Then just put a huge dollop of your pate on top and voila! A raw-some bowl of nutrient dense food. Please take a pic before stirring it all together:). NO need for a dressing with the avocado and pate. "11

12 Vegetables and Herbs Grocery List Arugula Spinach Kale Cilantro Parsley Mint Basil Zucchinis (for lasagna and raw pad thai so I suggest 6 large ones!) Carrots Purple cabbage 2-3 Red Peppers Green onions Avocados (3-4) Garlic Celery Sprouts (alfafa or brocoli) Cucumber (3-4) Beet Tomatoes (5-6) Cauliflower 1-2 shallots Fruits Bananas Grapefruit Strawberries Mango Pineapple Apples "12

13 Raspberries Blueberries 8-10 Lemons 5-6 Limes Pantry Essentials Raw Almond Butter (found at Save-On and all Boutique grocery stores) Mejdool Dates Almonds (lots if you plan on making raw almond milk) Walnuts Sun dried tomatoes (buy a new jar if you are low, we use them in two recipes) Apple Cider vinegar Coconut Nectar Vinegar Maple syrup Chia Seeds Large old fashioned oats Hemp hearts Pumpkin Seeds Sunflower Seeds Pine nuts (1 cup) Pistachios (1/2 cup needed for lasagna) Coconut water (fresh from the coconut is best but the store bought stuff will have to do) Nutritional Yeast (optional) Coconut oil Raw Cacao (no cocoa allowed sorry) Dried cherries if you plan or making the raw bars. Nori Wraps (sushi seaweed wraps) "13