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cleanseMOVE NOURISH BELIEVE

introIf you’re looking to re-start, re-align or re-balance your body, thenyou’ve come to the right place. Our beautiful and gentle 3-day kickstart cleanse is the ultimate support you need for a quick and nourishingoverhaul. Unlike those cleanses that leave you hungry and headachy(oh, we’ve been there) ours does the trick without anydreaded deprivation.The secret is our yummy and healing foods that are loaded with densenutrients, resistant starch, metabolism boosting carbs, and clean greenrecipes to keep you feeling fuller, for longer.Through regular, nourishing meals in just 3-days, you can support yourdigestion into a regular rhythm of absorb and rest – giving you optimalnutrients when your body needs to heal and repair.If your body needs a little extra care, this stress-free cleanse will help getboth your mind and body functioning at its best.Happy nourishing,From your trusty team atMove Nourish Believe x

Should I orshouldn’t I?Some of us can be skeptical about embarkingon a cleanse. Changing your diet can be adaunting task. Food is such a habitual andemotional avenue – sometimes it’s hard tosteer off course into the unknown. But haveyou been feeling like you’re in a nourishing rutlately? The same old foods each day, weekin, week out? Not feeling your usual best?Experiencing sugar cravings? Addicted tocaffeine? Your body might just need a quickwhip back into shape. That’s why we createdour kick-start cleanse. Something you can startat anytime and get your body intoa state of balance.T h r o u g h r e g u l a r, n o u r i s h i n gmeals in just 3-days, youcan support your digestion,metabolism, adrenals, mind andenergy – giving you optimalnutrients when your body needst o h e a l a n d r e p a i r.

The benefitsBoosts your energyWhile you’re detoxing, you’re stopping the influxof the things that made you want to do a cleansein the first place. Our livers work tirelessly to filterthrough everything, but by cutting out the sugar,caffeine, junk foods and replacing them with fresh,nourishing, wholesome foods aimed at giving youa nutritional boost, you’ll be getting natural energythat doesn’t come with the typical sugar crash. It’salso very important to stay hydrated while on anycleanse to continue flushing out your system.Yo u r a d r e n a l s a r esupportedFoods within our cleanse arespecifically chosen to supportyour adrenals (those wonderfulglands that make our stresshormones) through balancingblood sugar metabolism withsupportive nutrients such asvitamin C, iodine and seleniumnecessary for thyroid supportand metabolic regulation.Take these 3 days tobreakthrough addictions tocaffeine, sugar, fried foodand chocolate by giving youradrenals support to functionwithout stimulants.Think more clearlyWith wastes being eliminatedand nutritionally dense foodsbeing consumed, you canexpect to feel more energyand be more mentally sharp.The food we eat affects ourbodies in profound ways, andpoor diet is a big contributorto anxiety and depression.Improves your glowIncluding an abundance of fresh fruits,vegetables, fibre and tonics will improve yourskin tone and your inner glow. By eliminatingand flushing out toxins it will give skin-healingnutrients where needed such as vitamin A,zinc and essential fatty acids.It embraces healthy changesDetox programs and dietary changes are asure-fire way to put a wedge between yourold ways and your new ones. If you haveaddictions to sugar, caffeine or junk foodsyou can use a cleanse to help you kick thosehabits. Often when we cut these things outcold turkey, it can cause us to go back to ourold ways with limited success on our originalplan – but we don’t believe in restriction,more-so healthy adaptation! By replacing thebad foods with delicious healthy ones, youcan retrain your brain to be satisfied on whole,healthy foods (that still taste good) and stick tosome great new habits.

W h atyouneedtoknowwhen on acleanse:How to maximize it3 days is achievable without being restrictive, and ittakes a lot to change your nourishing habits. Maximizinga cleanse is all about helping the detoxification processmove along. You can do this by getting in the sauna,adding Epsom salts to your bath, practicing yoga eachday, walking in nature (or the beach) to help stimulatethe lymphatic flow, helping to rid the body of excesstoxins.It’s a good idea to try drinking 1.5 litres of filtered waterwith 1/8th of a teaspoon of Himalayan sea salt eachday to help flush toxins and hydrate cells to reduceaging and give your skin that magic glow! Along withyour hydration, getting 20 minutes of sunshine dailyto optimize vitamin d levels will optimize feel goodhormones and thyroid function.How to stay on track afteryou’ve finishedAfter a cleanse your body has adjustedto the balanced nutritious meals, andhas been used to getting rid of morethan its accumulating. So you will noticethat the coffee you once downedthoughtlessly will give you the jitters, andthe sugar high after a chocolate bar.The cleansing process doesn’t juststop at day 3 either. Your system isfunctioning much cleaner than it didbefore, so the foods that you choosepost cleanse should support the processof digestion and elimination such aschia, apples and lemon. Maintainingyour water intake and food timingshelps keep the digestive and eliminationsystem in rhythm. This optimizes foodenzyme production and prevents bloodsugar crashes that cause bad foodblowouts, yikes.Having small regular meals avoidsoverloading digestion, so binging on alarge pizza to celebrate post cleanseisn’t the best idea!Lastly, pick a tonic you enjoyed havingduring your cleanse and keep it up eachday with your super snacks on hand togive you the best chance at maintainingthat feel good cleanse feeling!

SHOPPING LISTV e g e ta b l e s a n d h e r b sProtein/dairyOne bunch of asparagusOne bunch kaleWatercress or rocketOne small broccoli head2 spring onions2 brown onions1 red onion9 carrots1 head cauliflowerBaby spinach2 medium beetroot1 large bunch coriander (or parsley)Dried shiitake mushroomGarlicMintFresh basilFresh gingerPumpkin2-3 chili’sHalf a bunch of celery1 Leek1 zucchini200g green beansCurry leaves1 Lebanese cucumber1 bunch brocollini2 kaffir lime leaves2 eggsCoconut yoghurt or natural Greek yoghurt1 chicken breastFruits2 apple4 lemons3 limes1 pearAvocadoBlueberries, fresh or frozenRaspberries, fresh or frozenNuts and seedsWhite sesame seedsBlack sesame seedsBrazil nutsAlmondsAlmond mealCashewsChia seedsPecansCumin seedsCoriander seedsPepitas (pumpkin seeds)LinseedCanned goods/oils and pantry itemsMacadamia oilOlive oilChili powderCoconut oilBrown rice syrupCoconut flour2 litre chicken or vegetable broth (real stocknot powdered)Ghee (alternatively you can use coconutoil)TamariDried goji berriesChlorophyllAlmond mylkBee pollenCurry powderCoconut palm sugarAdzuki beans1 tin organic chopped tomatoesCoconut milkApple cider vinegar (with mother)Manuka honeyQuinoa flakesKelp noodlesSmall handful of datesTahiniQuinoaDulse flakes1 tin cannellini beansCoconut flakesCheck if you already haveSea salt or Himalayan saltSmoked paprikaCinnamonHoneyCardamomNutmegPepperVanilla bean pasteCoconut oilCuminCayenne pepper

1D ay o n eEase into the first day of detoxing with adelicious and savoury breakfast bowl full ofgreens, antioxidants, protein and healthy fatsto nourish and keep you feeling full.The rest of the day will see you eatingmeat-free with loads of flavourful andnourishing options. Enjoy your bone broth ina mug much like you would sip on a tea foroptimum gut healing and general wellbeingbenefits, snack on some spiced nuts full ofselenium to assist your metabolic function andfinish the day with a nourishing, tasty andfilling green detox soup with seed crackers.

breakfastGreen breakfast bowlwith macadamia chilli oilPREP TIME: 20 MINUTESCOOK TIME: 5 MINUTESSERVES: 1You will need:1 egg, poached5 spears of asparagus, steamed3 leaves kale, finely shreddedHandful of watercress or rocket¼ cup broccoli, steamed¼ avocado, sliced1 tsp. of gomasio (sesame andseaweed salt substitute)1 spring onion, thinly sliced2 tsp. of macadamia oilPinch of chilli powderLemon wedge to serve (optional)Method:Arrange egg, asparagus, kale,watercress or rocket, broccoli,avocado. Sprinkle on gomasio.Combine oil and chilli anddrizzle over greens.Serve with lemon wedge.Gomasio (a saltsubstitute that’shigh in calcium)You will need:1 tbsp. white sesame seeds1 tbsp. black sesame seeds2 tsp. of dulse flakes¼ tsp. of sea saltMethod:Combine allingredients in a smalljar or container.Store in cool dryplace. Use as acondiment on fish,chicken, avocado,vegetables or saladsto boost mineralintake.

lunchYou will need:Smokey honeyroasted carrotsalad &cauliflowersaladPREP TIME: 15 MINSCOOK TIME: 30-40 MINSSERVES: 28 baby carrots with tops on (any carrots work fine)½ head cauliflower, cut into florets100g baby spinach1 medium beetroot, washed and grated.½ bunch coriander, roughly chopped3 tbsp. smoked paprikaPinch cinnamon4 tbsp. honeySaltCoconut oil for cookingMethod:Preheat oven to 180 C/350 F. Cut the carrots in half,place on a baking tray and lightly coat in oil. Sprinkle1 tbsp. paprika over the carrots and place in oven. Dothe same with the cauliflower, and cook until nice andcrisp on edges.Mix the beetroot, spinach and coriander in a bowl andplace aside.Once the carrots are almost cooked (slightly softened),sprinkle over the remainder of the paprika, and drizzleover the honey and place back in the oven to finishcooking.Once your vegetables have finished cooking, placethem into the bowl (with the spinach, beetroot andcoriander), add seasoning to taste and mix. Serve,topped with a pinch of cinnamon.

PREP TIME: 5 MINUTESCOOK TIME: 30 MINUTESMAKES: 8 PORTIONSYou will need:1-cup Brazil nuts1-cup almonds2 tsp. cinnamon½ tsp. cardamom½ tsp. nutmeg½ tsp. Himalayan salt1 tbsp. brown rice syrup2 tsp. coconut flour1 egg white beatenMethod:Preheat oven to 140 C/284 F and linea baking tray. In bowl combine allingredients.Place nuts onto baking tray and bakefor 25-35 minutes until crisp.NourishingBroth tonicYou will need:300 ml chicken or vegetable broth1 slice ginger1 tsp. tamari1 spring onion, sliced1/4 carrot, diced1 dried shiitake mushroom1 piece dried wakame seaweedMethod:Combine all ingredients in asaucepan on medium heatfor 3 minutes.Strain and drink warm.snacksSpiced Brazil nutsand almonds

dinnerGreen detox soup withseed crackersPREPARATION TIME: 10 MINUTESCOOK TIME: 25 MINUTESSERVES: 4You will need:2 tsp. of ghee or coconut oil1 onion, diced1 clove garlic, crushed5 stems of coriander, finely choppedand leaves removed1 celery stick, diced1 Leek sliced½ head broccoli, chopped1 zucchini, chopped1 litre chicken stock or vegetable stock(real stock not powdered)3 tbsp. cashews¼ tsp. sea salt¼ tsp. black pepperHandful coriander leavesZest of ½ lemonMethod:In a saucepan heat ghee andsauté onion 5 minutes untiltranslucent.Add in garlic, coriander, celeryand leek and sauté for a further3 minutes.Add in broccoli, zucchini, chickenstock, cashews, sea salt, blackpepper and simmerfor 15 minutes.Place in blender and processuntil smooth. Serve in bowls andgarnish with coriander cashewsand lemon zest.

2D ay t w oAs soon as you wake on day two, the clean greentonic is your morning go-to. Not only does theadded chlorophyll promote cleansing, but it alsohelps control hunger cravings. From there, enjoya delicious chia porridge that will improve skinand glow by binding to toxins. Snack on somegrated apple with a sweet superfood mix. You’llmost likely fall in love with dukkah and showerit over everything once you master the green beanand beetroot salad. Bring it home with a heartypumpkin curry and optional coconut raita.