4-DAY CLEANSE KIT SUMMER CLEANSE INSTRUCTION BOOKLET & SEASONAL MEAL PLAN

Transcription

1 4-DAY CLEANSE KIT SUMMER CLEANSE INSTRUCTION BOOKLET & SEASONAL MEAL PLAN

2 MY JOURNEY TO JUICING At the young age of 33, I was diagnosed with breast cancer only one year after my son was born. The multiple surgeries and chemotherapy left my body broken down and my immune system depleted. I knew something needed to change so I began to research the powerful impact food has on our health. As a result, I learned that not only could I heal my body from the after effects of my treatment, but I could also help prevent a recurrence of my breast cancer. The cornerstone of my new plant-based lifestyle: green juice! Fast forward ten years, and I am completely recovered from my battle with breast cancer! I now feel healthier and more energized than ever before. My personal journey from disease to health has given me the passion to advocate for juicing greens as part of a long-term healthy lifestyle. I hope to also empower you to take control of your health, beginning with the gentle Daily Greens 4-Day Cleanse! Shauna Martin, Founder & CEO

3 WHY CLEANSE? After working all day, 7 days a week, it s time to give your digestive system a much-needed break! By cleansing your body, you are detoxing your intestines and rejuvenating your mind. Did you know that the intestinal tract is commonly called our second brain, containing all the same tools as the brain (e.g., a sophisticated, nearly self-contained network of neural circuitry, neurotransmitters and proteins)? It plays a huge role in maintaining emotional stability and an elevated mood. As the seasons change, it s the perfect time to jump start your healthy habits, reset your energy levels, and give your body some love with the Daily Greens Seasonal Cleanses!

4 CLEANSE BASICS The Daily Greens Cleanse Philosophy emphasizes the importance of detoxing your cells and nourishing your body gently and naturally. How? By combining Daily Greens green juices with an array of raw fruits and vegetables! Each morning you will begin your day with lemon water (or a refreshing bottle of Daily Greens Green Lemonade ), a bottle of Daily Greens green juice and a cup of green tea, if desired. This morning mini-fast infuses the body with a huge flush of vital nutrients, while allowing the intestinal tract to continue to cleanse your cells of toxins. Moreover, green juice is the most effective and efficient way for your body to absorb vitamins and minerals. Throughout the day, you will continue to hydrate your body with two more bottles of Daily Greens green juice. If you are feeling a little hungry, it s okay to snack on raw fruit or vegetables, which digest quickly, help maintain a healthy blood sugar and sustain energy levels. At dinner, it is time to equip your body with fiber and roughage through a large raw vegetable dinner. Fiber prompts the bowels to move and expel the day s accumulated toxins. So while you continuously flood your body with large quantities of nutrients through green juice, you are simultaneously collecting toxins and getting rid of them!

5 Here is what you will need for the Daily Greens 4-Day Cleanse: Daily Greens juices: 12 bottles of any Daily Greens green juice Optional: 4 Green Lemonades Equipment High Speed Blender we recommend the Vitamix Colander Sharp Knives Salad Spinner (optional) Vegetables Avocados Carrots Celery Cherry tomatoes Cucumbers Garlic Green cabbage Green onions Jalapeño Kale Purple cabbage Red bell peppers Red onion Roma tomatoes Romaine lettuce Super greens Tomatoes White (sweet) onion Yellow bell peppers THE SUMMER CLEANSE SHOPPING LIST 6 small 1 bag of sticks (or 4-5 medium) 2 stalks 1 pint 2 medium 1 bulb 1 small head 1 small bunch 1 small 1 bunch 1 small head 1-2 medium 1 small 2 medium 2 heads of hearts 4-5 medium 1 small 3-4 medium Fruits Cantaloupe Honeydew Lemon Lime Peach Pear Watermelon Herbs Basil Cayenne Cilantro Mint Parsley 1 medium 1 medium 1 medium 1 small 1 medium 1 medium 1/2 small 1 bunch 1/2 bunch 1/2 bunch 1 bunch Nuts and Seeds Almonds (raw, slivers) Cashews (raw, halved) (or pint nuts) Other Almond oil (raw) Apple cider vinegar (raw) Coconut nectar* (raw) Green tea Mustard (whole grain) Nutritional yeast Olive oil (extra virgin) Pepper (black, cracked) Sea salt (pink Himalayan) White vinegar 1/2 cup 1/2 cup 4 individual servings 3 tbsp 1 shaker of whole seeds 1 shaker of whole crystals *We recommend Nama Shoyu

6 FREQUENTLY ASKED QUESTIONS How do I prepare for the cleanse? A week before the cleanse, switch from coffee to black tea; drink green smoothies or green juices for breakfast; and limit meats and grains to dinner. Recap: What Will I Need? Twelve bottles of Daily Greens Green Juices 4 Green Lemonade if substituting for lemon water A wide variety of raw fruits A wide variety of raw veggies & salad fixings Your favorite organic green tea **Note that cleansing may not be safe for everyone. We recommend consulting your physician prior to starting your cleanse. What will I eliminate? Coffee Alcohol Refined and packaged foods Animal products (including dairy) Gluten and grains Any cooked food How do I end the cleanse & maintain after the cleanse? Slowly integrate meats and grains back into your diet and continue to drink green juices or smoothies for breakfast. More information at: drinkdailygreens.com/the-basics

7 SUMMER CLEANSE DAY ONE MORNING Big glass of warm lemon water (12oz), or Daily Greens Green Juice if substituting for lemon water (15-30 minutes later) Cup of green tea (8oz), optional LUNCH 1 small bowl of cubed watermelon and cantaloupe (add sea salt to bring out the sweetness) SNACK 1/2 cup of cubed honeydew melon, if hungry DINNER Appetizer: Raw Guacamole and Veggies Combine the following in a bowl, stirring with a fork: 2 cubed avocados 2 chopped Roma tomatoes 1/4 finely chopped red onion 1-2 minced garlic cloves 1/2 seeded and minced jalapeño 1/2 bunch of chopped cilantro leaves Juice of 1/2 lime Sea salt and pepper, to taste Dash of cayenne pepper (optional) Dip with: 1/2 cup of carrot sticks 1/2 cup of celery sticks 1/2 cup of sliced red bell pepper Main Course: Cherry Tomato and Avocado Salad Toss the following in a large bowl: Super greens (spinach, kale, arugula, watercress, de-stemmed Swiss chard, mâche and tatsoi) 1/2 cup of halved cherry tomatoes 1 small, cubed avocado For the dressing, whisk together the following in a separate bowl: 2 tbsp extra-virgin olive oil 2 tbsp raw apple cider vinegar Sea salt and pepper, to taste Pour dressing over salad and toss gently

8 SUMMER CLEANSE DAY TWO MORNING LUNCH Big glass of warm lemon water (12oz), or Daily Greens Green Juice if substituting for lemon water Bottle of Daily Greens Green Juice (15-30 minutes later) Cup of green tea (8oz), optional Bottle of Daily Greens Green Juice 1 sliced peach DINNER Appetizer: Watermelon Cucumber Salad In a large bowl, sprinkle a light layer of sea salt over 1 peeled, cubed cucumber Add 2 cups of chopped watermelon and sprinkle another light layer of sea salt Garnish with handful of torn mint (6-7 leaves) and torn basil (6-7 leaves) Toss gently and enjoy! SNACK Bottle of Daily Greens Green Juice 1 sliced pear, if hungry Main Course: Summer Coleslaw In a large bowl, combine: 1/4 head of thinly sliced purple cabbage 1/2 head of thinly sliced green cabbage 1/2 finely chopped yellow pepper 2-3 thinly sliced green onions Add the following and toss gently: 1 small chopped avocado 1 tbsp of raw almond oil 1/4 cup of raw almond slivers Season with sea salt (to taste) and serve.

9 SUMMER CLEANSE DAY THREE MORNING Big glass of warm lemon water (12oz), or Daily Greens Green Juice if substituting for lemon water (15-30 minutes later) Cup of green tea (8oz), optional LUNCH 1 cup of chopped cantaloupe SNACK 1 cup of cubed honeydew melon, if hungry DINNER Appetizer: Gazpacho Blend the following in a high-speed blender for 1 minute or less on chop setting: 1 yellow bell pepper 1/2 seeded jalapeño 1 peeled, chopped cucumber 1 peeled, quartered white (sweet) onion 2 garlic cloves 1 cup of water 2 tbsp of extra-virgin olive oil 2 tbsp of white vinegar Handful of basil leaves (6-7 leaves) Add 4-5 ripe halved tomatoes and pulse several times until desired consistency Season with sea salt and pepper, to taste Main Course: Vegan Caesar Salad In a large bowl, toss: 4-5 roughly chopped heart of romaine leaves Handful of chopped parsley leaves (5-6 stems) For dressing, blend the following until smooth: 1/2 cup of raw cashew nuts or pine nuts 2 tbsp of lemon juice 1/2 tsp of raw coconut nectar 3 tbsp of nutritional yeast flakes 1-2 garlic cloves 1/2 tsp of sea salt, to taste 1/2 tsp of pepper, to taste To save time, substitute dressing with Follow Your Heart Caesar dressing.

10 SUMMER CLEANSE DAY FOUR MORNING Big glass of warm lemon water (12oz), or Daily Greens Green Juice if substituting for lemon water (15-30 minutes later) Cup of green tea (8oz), optional LUNCH 1 cup of sliced yellow bell pepper SNACK 1 cup of chopped veggie medley (e.g., carrots, cucumbers, celery, bell peppers), if hungry DINNER Appetizer: Romaine Lettuce Wraps Arrange 5 heart of romaine leaves on a plate Distribute the following evenly between each leaf: 2 tbsp of whole-grain mustard 1 sliced avocado 1 thinly sliced or shredded medium carrot Wrap each leaf inward and enjoy! Main Course: Raw Kale Salad In a large bowl, toss: 1 bunch of torn kale (5-6 leaves) 2-3 thinly sliced green onions 1 finely chopped yellow or red bell pepper Handful of finely chopped parsley leaves (5-6 stems) For the dressing, whisk together: 2 tbsp of lemon juice 2 tbsp of raw almond oil 1/8 tsp of cayenne pepper Sea salt and pepper, to taste Pour the dressing over the salad and toss gently Massage 1 chopped avocado into salad to form a creamy dressing

11 Maintaining After a Cleanse A great way to maintain following a cleanse is to continue a daily regime of drinking a bottle of Daily Greens green juice, preferably as a breakfast. Purchase Daily Greens 4-Day Cleanse Book by Shauna R. Martin Foreword by Mayim Bialik THANK YOU FOR CHOOSING DAILY GREENS From our website: From Amazon: For additional recipes, notes about our philosophy and other juicy tips, visit Daily Greens online! Paraphrased from: Daily Greens 4-Day Cleanse by Shauna R. Martin Foreword by Mayim Bialik Race Point Publishing