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SMOOTHIE DETOX: QUICK STARTAN INTRODUCTION TO THE SMOOTHIE DIET SYSTEMBY NOW YOU ALREADY KNOW THAT GOOD NUTRITION AND THE RIGHTFOODS ARE THE FOUNDATION OF ACHIEVING THE GOALS YOU’RE AFTER.The foods you eat are literally responsible for the results that you experience.THIS IS A BASIC FACT.But it doesn’t matter if you know what the right foods are, if you’re like most people then chances are youdon’t consume enough of them each day. A recent study revealed that an unbelievable 85% of Americansdon’t consume the USDA’s recommended daily intakes of vitamins or minerals that are needed for proper health and development. As you’ll discover in a moment, this alone is the #1 reason why most peoplecan’t lose weight no matter how hard they try.The truth is even if you are consuming large amounts of vegetables, if they are cooked, fried or coveredin fatty, creamy sauces & dressings, then you’re body will utilise the limited nutrients that are left in themto fight the poisonous condiments that you ate them with - essentially making it as if you didn’t consumethem in the first place.Lack of nutrition from raw living vegetables more than any other single factor is the most important reasonwhy people struggle to change their bodies or stay with a healthy lifestyle.Instead they remain frustrated, burnt out, feel deprived and helpless that all their hard work isn’t gettingthem any closer to their goals.The first step we take with any client is to kick start their day with a large hit of nutritious raw vegetablesin a delicious Smoothie. It’s the most important step and has changed countless lives, and if you let it, it’llchange yours too.
HOW IS MY LACK OF NUTRITION SCREWINGUP MY RESULTS?Kale, Cucumber, Broccoli, Sprouts, Spinach andlemon are all essential for a healthy, slim body,but if you don’t consume them, then you’re bodyis going to look elsewhere for the benefits.Let me break it down a little more for you.This is how it works.Our bodies are finely tuned machines that know what they need to operate andrun optimally. The way that it communicates it to us is by the way of food cravings.For example, if people who crave chocolate frequently generally have a deficiency of Magnesium, which is found in large quantities in Chocolate. Or ifyour body is low in potassium it’ll make you crave a banana as Banana’s haveloads of Potassium. Or if you’re tired through lack of B Vitamins or an overlyacid blood stream you’ll crave something sugary to cover the issue and get yourenergy back quickly.The trouble with being malnutritioned however, is most of the foods your bodycraves are high calorie, high sugar and normally high fat, all of which have beenproven to help you gain weight.The Most Common Symptoms Of Malnutrition Are:- Fatigue and mental fogginess- Needing coffee, energy drinks or other stimulants first thing in themorning- Trouble sleeping- Failing to lose weight- Never being able to stick to a diet no matter how much you trybecause cravings send you off course- Anxiety and Depression- Bad Skin- Lack of concentration- Fast Aging and WrinklesWhat we discovered working with clients is that no one wants towake up to a salad or broccoli for breakfast. No one wants their firstmeal of the day to taste bland, boring or even disgusting.This is why we created the Smoothie Diet - The most effective andtasty way to give your body all of the vital nutrients, minerals, enzymes, and living electrical energy that you need to lose weight,feel healthy and live a quality of life that you’ve never experiencedbefore.
THE SCIENCE BEHIND SMOOTHIES:By consuming all of the foods that your body needs first thing in the morning, you’re giving yourbody the ability to turn them into pure, vital energy for the entire day. But more than just eatingthem, the right blender will break these foods down to cellular level which allows for complete andrapid absorption by your body.This means that all the difficult to consume fiber will help cleanse your digestive system whilekeeping you fuller for longer. All the live enzymes and minerals will alkalize your system giving itthe ability to process extra stored fat. And the living electrical energy will charge your body’s energy pathways giving you more vitality throughout the day. This dramatically reduces cravings forfatty, sugary and other foods that are just generally bad for your waist and health.The reason smoothies are the best way to consume these nutrients in the morning, is unlike juices where you leave half of the nutrients in the waste basket, smoothies contain the whole food.This leads to you getting all the nutrients, while staying much fuller and better fuelled than if youwere to have a juice instead.We aren’t saying Juicing is bad, in fact juicing is incredible! However it is best used as a detox, oras a daily booster, rather than a meal replacement.
5-DAY SMOOTHIE DETOX: HOW IT WORKSEssentially this diet is to help you consume heaps of fresh produce in a raw statefor 80% of the time. It’s designed so that the food you consume is of high nutrientsso that your body can cleanse and detox it’s system so it can flush as much toxinsfrom your internals, leaving you in a more energised state for the day.OVERVIEW: WHAT TO PLAN FOR OF THE NEXT 5 DAYSMorning Elixir: Drink ½ litre of warm water with fresh lemon juice every morningbefore you moveSmoothie: Drink a smoothie every morning for the next 5 days to detox and alkalise your bodySnacks: Eat healthy raw snacks between each meal to keep hunger at bay, andmaintain optimal energy levels between meals.Salads: Eat a fresh raw salad every day at lunch with healthy fats, vegetables, andwhole-grains to sustain energy levels, and boost nutrients in your body.Soups: Eat soups in raw or cooked version for dinner to improve sleep, and alsoaid in digestion.Hydration: Drink at least 2 litres of alkaline water a day to help flush your bodyfrom toxins while detoxingSupplements: Take any of the supplements we’ll cover in a moment for optimalhealth and performanceMove: Move every morning before eating for at least 30 minutes to stimulate yourlymph system for moving blood flow. This should be low-medium intensity exercisesuch as fast walking, light jogging, swimming, or yoga.Sleep: Sleep 9 hours each night, but no litter than 8 hours sleep for best healthpractices.
SMOOTHIE DETOX DO’S:- Put at least 3 serves of green alkaline veggies in your smoothie- Use only Non-Dairy unsweetened milks such as Soy milk, Almond Milk, orCoconut Milk- Use only Stevia extract as your natural sweetener of choice- Avoid Caffeine, artificial sweeteners, animal protein, dairy, sugar, gluten,processed food, yeast, fungi, and refined grains- Chew your smoothies slowly to stimulate enzymes. Digestion begins in yourmouth- Drink Your smoothies within 15 minutes of Making them- Always have fresh veggie sticks in your fridge ready for snacking- As much as possible eat organic produce. This will improve the taste ofyour produce and also provide you 300% extra vitamins, minerals, and antioxidants.- Drink 500mls of water before eating- Eat your Last meal 3 hours before sleep- Eat when you’re hungry, stop when you’re full- Keep it simple. Avoid making your smoothies too big or adding too muchinto it.- Move every single day for a minimum of 30 minutes, but ideally an hourat low-medium intensity. It’s important to move as much as you can as thatwas what our bodies are designed to do. Regular movement is also great forhealth, and weight management. Some of the best exercises include light jogging, swimming, walking, dancing, and also yoga.- Meditate Daily to decrease anxiety and increase present livingGet as much sleep as you can, even as much as 10 hours a night if you’rerecovering from exhaustion.
ALKALINE RESET DON’TS:- Don’t eat past full. Listen to the soft whisper of your stomach telling you it’sfull.- Don’t starve yourself. Never go hungry. If you’re feeling peckish has somefresh crunchy veggies, lightly steamed veggies, raw almonds, some filteredwater, hot lemon tea, or even some fruit.- Avoid drinking right before, during, and straight after your meal as this disrupts healthy digestion.- Don’t over exercise. Over Exercising is a cause of stress on your body, andhormones. It can impact your weight in a negative way and also your moves.Take things easy and simply move daily.- Don’t use more than 1 serve (150g) of fruit or 1 cup of chopped fruit in yoursmoothie. Too much fruit equals too much sugar, which produces too muchyeast and causes health issue, sometimes even weight gain.- Don’t expect to lose all your unwanted weight in just 5 days. Although somediets can give quick weight loss results, they are not healthy or long term atall. In fact most people gain more weight back then they were originally at.- This smoothie diet is a kick start to your health, and in return the unwantedweight may come off. But in most cases this will take longer than just 5 days.- Don’t drink more than 2 smoothies per dayThe smoothie diet is a means to kick start you into a healthyhabit that will ideally last a lifetime. Therefore by understanding the what, why, and how the smoothie diet works isimportant. So let’s get into it!
WHY DRINKING SMOOTHIESWhy is the Smoothie Detox different from every other healthand weight loss approach around?Drinking smoothies not only allows you to consume all important phytonutrients(plant based nutrients), but also vitamins, and minerals through fresh raw produceand hydration.The best part is that means you’re giving your body the best defense for disease byingesting a variety of natural substances that are essential for optimal health andfitness.Most other liquid diets have you drastically cut calories from your diet, which is whyyou lose weight in just a short period of time. But these results do not last, as yourmetabolism slows to save energy. Unless you keep the eating habit forever you’relikely to regain the weight you lost back.This is why we prefer smoothies as you get the nutrients similar to a juice fast, butyou also consume solid foods. In fact this approach helps overweight people control the number of calories they eat, which helps keep the weight off for severalyears.
ALLOW ME TO INTRODUCE YOU TO THEPOWER OF SMOOTHIES AND THE BENEFITSOF DOING A SMOOTHIE DETOX1. Many people ask if smoothies are better than juices. I saythey’re different and offer different benefits so it’s not possibleto put them against each other. Smoothies however are greatbecause they provide the body with nutrients that are neededfor good health. The soluble fibres, which stay in your smoothies unlike with juices, helps keep you fuller for longer so youwon’t have to eat again so soon, which saves you from calories.2. Smoothies also help you consume all the vegetables yourbody requires for optimal health. You could easily have up to4-5 serves in your smoothie every morning! This saves youfrom having to eat this throughout the day.3. Smoothies help change the way you eat. By making yourself a smoothie first thing in the morning you’re getting a hit ofenergy from all those nutrients. The more energy you have, themore you’re going desire for foods that will help keep you inthis peak state.4. Smoothies taste so great it almost replaces cravings for richand sweet things as you can make your smoothies to tastesimilar to your cravings, but healthier. I have some healthygreen smoothie recipes that taste like chocolate milkshakes.5. Smoothie are a great place to add all your superfoods suchas coconut oil, chia seeds, maca powder, green juice powder,slippery elm bark powder and more. There’s no better way toget your hit of nutrients than a tasty thick smoothie.6. Smoothies help keep you hydrated, something a coffeewon’t do first thing in the morning. Since our bodies pull waterfrom foods to stay hydrated, staying well hydrated could be thereason you lose your weight as water flushes out the fats andother toxins from our body.
HERE ARE 25 ADDITIONAL REASONS TODRINK GREEN SMOOTHIES DAILY:1. Green smoothies are a great way to add vegetables into yourdiet2. They help lower high blood pressure due to large amount of potassium found in vegetables3. They Help you Stay Hydrated4. They boost your energy5. They aid in digestion6. They improve muscle recovery after a workout7. They provide vitamins, minerals, and healthy oils to provide youwith optimal health8. They Provide you with calcium, which gives you strong teeth9. They are better than a multivitamin10. They Boost Weight Loss and Fat Loss11. Helps control blood sugar levels12. Decrease production of cortisol13. Strengthen Bones14. Helps your body to assimilate nutrients better15. Promotes healthy bowel movement16. Helps you consume chlorophyll for Optimal health17. Helps you enjoy and crave more greens18. Maximize the nutrients absorbed by the greens19. Taste amazing, even children love them!20. Give you mental clarity and focus21. Helps increase fibre intake for healthy weight loss22. Control cravings23. Gives clearer looking skin24. Lessens wrinkles25. Improves immunity
WHAT TO EXPECT:NORMAL DURING THE SMOOTHIE DETOX:1. Regular bowel movement: Your diet will consist of lots of green veggies, and even addedfibre you can expect to have the toxins eliminated from your bowels. This will cause you to feelhealthier and lighter as the toxins leave your bowls also.2. Your energy levels change: You will experience an energy boost first thing from your smoothies and often in the evening you might even feel like you sleep better. This is great as it meansyour body doesn’t need to work overtime to breakdown your food, rather it can work on cleansingyour body.3. You will Stop Sugar Cravings: All the greens and healthy fats, whole grains, and proteins willkeep your energy levels very stable. Because of this you will find you have a less need to go foryour coffee or chocolate bar4. You feel full sooner: These meals will contain more soluble fibre and water than you’re useto, which means you will feel fuller sooner. This just means you adjust the servings to suit yourappetite.5. You may experience headaches: If you regularly consume caffeine then there is a highchance that by removing it from your diet you’ll experience headaches. This is because just likeillegal drugs, your body creates a chemical reliance on caffeine. The best way to counteract thisis to consume greens drinks throughout the day.CHECKOUT THE BELOW TROUBLESHOOTING & SUPPLEMENTATION TIPS:1. Feeling weak & loss of strength - Increase the fat amounts in your meals. Don’t worry, thefats don’t make you fat. Simply add extra olive, coconut or avocado oil to your meals.2. Trouble sleeping - Consume 500mg of magnesium half an hour before bed. This will relaxyour energy pathways and promote rest.3. Hungry - You can eat unlimited amounts of alkaline vegetables and snacks on this reset. Simply keep some soaked almonds, carrot sticks and nut butter handy to curb any cravings you mayhave.
CHECKOUT THE BELOW TROUBLESHOOTING & SUPPLEMENTATION & FLAVOURING TIPS:1. Green Juice Powder: Green juice powder is perfect to add into your smoothies for extra alkalinity and also to your water bottle with lemon juice to sip throughout the day.2, pH Alkaline Drops: pH drops are a potent powerful solution that when added to water dramatically increases the pH of that water. Using these drops in your water increases the alkalinitylevels to 9.5, which can have profound effects on your health. You will notice the difference withthese drops almost straight away.3. Slippery Elm Bark Powder: This powder is added to your breakfast smoothie to protect yourstomach from inflammation including IBS (Irritable Bowel Syndrome)4. Brown Rice Protein Powder: Protein powder is a great supplement for protein in your diet,it also taste great in your smoothies and helps keep you fuller longer! Protein powder increasesweight loss as all the calories are from pure protein. Look for rice protein that contains no sugar,no artificial sweeteners, flavours or preservatives.5. 95% Reb A Stevia Extract: This is the best sweetener to add to your smoothie to give it thebest taste. 95% Reb A Stevia is FDA approved, non-GMO, and naturally extracted from the stevialeaf plant. It’s great for diabetics, low calorie dieters, and people following a sugar free lifestyle.6. Now Foods Vanilla Creme Liquid Stevia: This is the best liquid stevia for flavouring. It willenhance the taste of your smoothies exponentially!7. Raw Organic Cacao Powder: Cacao powder is super rich in magnesium, sulfur, calcium, zinc,iron, copper, potassium, and even manganese. There’s also antioxidants, and flavonoids, plus Bvitamins and essential heart healthy fats. This is great to add in your smoothies for overall health,and flavour.8. Chia Seeds: Chia seeds help boost your energy, and supports your overall health such asincrease your energy, and provide you an excellent source of omega 3 fatty acids.9. Flax Seeds: Flax seeds are rich in dietary fibre, magnesium, B1 Vitamin, and essential fattyacid alpha-linolenic acid (ALA), which is important for overall health.10. Coconut Oil: Coconut oil helps with weight loss, and lowering high cholesterol. The saturatedfats are also an excellent source of energy.
THE 5-DAY SMOOTHIE DETOXBEFORE YOU START:1.2.3.4.5.Read over the guideDecide to get the supplementsMake a Shopping List & go shoppingPrepare your meals the morning you wakeSet your intention and goals from this detoxPREPARATION FOR THE SMOOTHIE DETOX:COMPLETE THIS THE SUNDAY BEFORE YOURRESET STARTS- Purchase all your produce and supplementsWash and prepare your greens for your salad byrinsing them with water and then using a saladspinner to dry them.- De-stem the greens and break them into smaller pieces keep them in a large salad bowl in thefridge for your lunches- Pre cook the white navy beans in a large pot,and then store them in ½ cup filled bags, beforefreezing them.- Prepare your lunch after your breakfast. This isbetter than the night before because you makebetter health choices when you’re refreshed andcleansed in the morning versus the evenings whenyou’re tired.- Soak 1 cup of almonds overnight in 4 cups ofwater with a pinch of sea salt. Drain them the following morning and store them in the refrigeratorusing a jar. These almonds will remain fresh for upto one week.*Note: You can pre make smoothies and they willlast in the freezer for upto 3 days, but they won’ttaste as good or be as nutritious as preparing andconsuming them the same day.
15 POINT STEP-BY-STEP GUIDE TOLIVING A SMOOTHIE DIET LIFESTYLE1. Wake up every morning to 500mls of warm water withjuice of 1 whole lemon. Make this by boiling your kettle,and then adding 1 cup of cold filtered water to your largeglass or jug, followed by 1 cup of the boiled water. Thenadd your fresh lemon juice, stir and consume. Drink thisjust before you leave for your morning walk2. Go for your morning fat-burning cardio duration anywhere from 30 minutes, but ideally 60 minutes.3. Return home to 500 mls of water with 3 pH drops.Consume and then shower.4. Return from shower and find a nice quiet place in yourhome to commence your 10-20 minutes of guided meditation. This is my favourite one to listen to. Meditationis easy to skip, but it’s well worth it. You will notice botheating habits, and your moods change in a positive way!5. Make your green smoothie! Choose from one the recipes below and zip it up. Enjoy it slowly by sitting downand thinking about your day ahead.6. Prepare your lunch and snacks for the day and don’tforget to pack your greens and pH drops. Additionally,prep your vegetables for dinner that night.7. Drink another 500-1000mls of water with greens andpH drops before your next snack8. 2-3 hours after your smoothie enjoy one of your snackswith a cup of herbal tea (anything except caffeine basedteas)
9. 1.5-2hrs after your snack enjoy your lunch salad10. 3hrs after lunch enjoy your next snack with a cup of herbal tea (anything except caffeine based teas)11. 2-3 hrs after your snack enjoy your dinner.12. At Dinner time prepare you soup and make enough for 2 serves soyou can use again during the week or even the following week if youchoose to keep the lifestyle up13. Make your fruit almond ice straight after dinner to notify yourselfyou’ve done eating for the day.14. Just before retiring for the night, make note of what you ate today andhow you felt. This will help you make better decisions the next morning. Ifyou are hungry have some soaked almonds half an hour before you go tobed.15. Go to bed early enough to get your 9 hours sleep.
WHAT IS A CORRECT SERVING SIZE?Vegetables and Fruits:1 cup salad greens 1 serve½ cup of other vegetables 1serve½ cup vegetable juice 1 serve½ cup of fruit 1 serveNon-Dairy Milks:½ cup of full fat non-dairy milks 1serve1 cup of light non-dairy milks 1serveProteins:½ cup of cooked legumes 1serve100g of tofu 1 serve125g (½ cup) silken tofu 1 serve2 tbsp. nut butters and nuts/ seeds 1 serve30g serve of protein powder 1serveHealthy Fats:½ Medium avocado (60g) 1serve1 tsp. healthy oils 1 serve2 tbsp. hummus (40g) 1 serve4oz/ 113g of So Delicious coconutyoghurt 1 serve125g of Nudie Natural CoconutYoghurt 1 serveSuperfoods and Flavourings:2g Green juice powder 1 serve1 tsp. (7g) Chia seeds/ flax seeds 1 serve1 tsp. (5g) slippery elm bark powder 1 serve⅓ tsp. Stevia extract 1 serve1 heaped tsp. cacao powder 1serve1 tsp. vanilla extract 1 serve½ tsp. peppermint extract 1 serveWhole grains:1 sliced of sprouted bread 1serve of grains½ cup cooked whole grains 1serve75g small potato 1 serve
HOW TO MAKE A GREENSMOOTHIE BREAKDOWN:Step 1: Add Your GreensAdd 5 Serves of greens to your smoothie (yes 5!) eg.2 cups baby spinach, ½ cup cucumber, and 1 cupfrozen broccoliStep 2: Add Your Protein Choice (optional)Add 1 serve of protein to your smoothie eg. brownrice protein powder, 1 oz. almonds or ½ cup silkentofu etc.Step 3: Add your Healthy FatsAdd 1 serve of your healthy fat eg. fresh Avocado, orcoconut cultured milkStep 4: Add your SuperfoodsAdd anymore between 1-3 super foods into yoursmoothie. Example includes: 1 tsp. chia seeds, 1serve of green juice powder, and 1 serve of macapowderStep 5: Add you flavouringAdd any flavouring you choose eg. cacao powder,vanilla extract, and stevia to tasteStep 6: Add liquid of choiceAdd any liquid you choose including water if desire, Iwill add 1 cup unsweetened almond milkStep 7: Add Ice!Add 4 ice cubes into your smoothies if you like it extracold and thick, just like me!
SMOOTHIE DETOX MEAL PLAN:Rather than give you a fully restrictive mealplan that outlines the exact meal you shouldeat each day, below you’ll find a template ofhow and when we recommend you eat.This way you can choose recipes from thelist below to suit your individual taste buds.Depending on your appetite you mightn’tneed morning & afternoon tea or supper.Upon waking: Morning ElixirBreakfast: SmoothieMorning tea: Approved SnackLunch: SaladAfternoon Tea: Approved SnackDinner: Soup or Main Meal. Approved Dessert OptionalSupper: 15 Soaked almonds
THE SMOOTHIE DETOX RECIPES:ALL SMOOTHIE RECIPES:The following recipes are suggestions only. If you’d like to swap these foryour own creations that is completely ok.Citrus DelightChocolate Pudding Delight½ cup cucumber2 cups spinach1 cups frozen broccoli1 serve So Delicious Cultured Coconut Milk1 serve green juice powder1 serve stevia extract1 tsp. vanilla extract1 lime, peeled1 cup unsweetened almond milk4 ice cubes½ cup cucumber2 cups spinach1 serve silken tofu1 serve avocado1 serve green juice powder1 serve stevia extract1 tsp. vanilla extract1 serve cacao powder1 cup unsweetened almond milk4 ice cubesMuscle RecoveryRichy Green and Super Mean½ cup cucumber2 cups spinach1 cups frozen broccoli1 serve brown rice protein powder1 serve green juice powder1 serve stevia extract1 serve cacao powder1 tsp. vanilla extract½ cup unsweetened soy milk½ cup water4 ice cubes½ cup cucumber3 cups spinach½ banana2 tbsp. almond butter1 tsp. flax seed1 tsp. chia seeds1 serve green juice powder1 serve stevia extract½ cup unsweetened soy milk½ cup water4 ice cubes
Raspberry ChicAlmond Greener½ cup cucumber2 cups spinach½ cup frozen berries1 serve brown rice protein powder1 tbsp. almond butter1 serve green juice powder1 serve stevia extract½ cup unsweetened soy milk½ cup water4 ice cubes½ cup cucumber2 cups spinach1 kale stalk, stems removed2 tbsp. almond butter1 serve avocado1 serve green juice powder1 serve stevia extract1 serve vanilla extract½ tsp. ground cinnamon1 serve chia seeds1 cup unsweetened Almond milk4 ice cubesLemon Vanilla Pie½ cup cucumber2 cups spinach1 cup frozen broccoli1 serve Vanilla brown rice proteinpowder1 tsp. coconut oil1 tsp. vanilla extract1 serve green juice powder1 serve stevia extract1 lemon, peeled1 cup unsweetened Almond milk4 ice cubesLean & Green½ cup cucumber3 cups spinach1 kale leafy, stem removedHandful of fresh mint1 serve of vanilla protein powder1 serve avocado1 tsp. slippery elm bark powder1 serve green juice powder1 serve stevia extract1 serve chia seeds1 cup unsweetened Almond milk4 ice cubesBerry Goodness½ cup cucumber2 cups spinach1 kale stalk½ cup raspberries1 serve avocado1 serve green juice powder1 serve stevia extract1 serve chia seeds1 cup unsweetened Almond milk4 ice cubesVanilla Queen Smoothie½ cup cucumber3 cups spinach1 kale leafy, stem removedHandful of fresh mint1 serve of vanilla protein powder1 serve avocado1 serve green juice powder1 serve stevia extract1 serve chia seeds1 cup unsweetened Almond milk4 ice cubes
Almond GreenerBerry Goodness½ cup cucumber2 cups spinach1 cup frozen broccoli2 tbsp. almond butter1 serve avocado1 tsp. slippery elm bark powder1 serve green juice powder1 serve stevia extract1 serve vanilla extract½ tsp. ground cinnamon1 serve chia seeds1 cup unsweetened Almond milk4 ice cubes½ cup cucumber3 cups spinach1 kale stalk½ cup raspberries1 serve avocado1 tsp. slippery elm bark powder1 serve green juice powder1 serve stevia extract1 serve chia seeds1 cup unsweetened Almond milk4 ice cubesAnti-Inflammatory Beast½ cup cucumber3 cups spinach1 kale leafy, stem removed2 inch pieces of ginger1 inch of fresh turmeric (optional)1 cups frozen raspberries1 serve of protein powder1 serve avocado1 tsp. slippery elm bark powder1 serve green juice powder1 serve stevia extract1 serve flax seeds1 cup unsweetened Almond milk
SOUP RECIPES:The following soups are suggestions only. If you’d like to swap these foryour own ideas that is completely ok, just avoid consuming anything thatcontains dairy, animal protein, yeast, sugar or fungiBroccoli & Potato SoupCauliflower & Asparagus Soup2 serves of new potato2 cups broccoli1 serve olive oilMethod:2 cups cauliflower5 asparagus bunch1 serve olive oil¼ tsp. sea saltMethod:steam everything till soft, and thenadd to a food processor and blenduntil smoothSteam everything till soft, and thenadd to a food processor and blenduntil smoothRoasted Butternut Squash SoupCarrot and Coriander Soup2 cups roasted butternut squash1 serve olive oil½ tsp. cinnamon (optional)½ tsp. cayenne pepper (optional)¼ tsp. sea salt½ white onion½ serve coconut oil4 medium carrots, chopped2 cups broccoli1 massel vegetable broth cube ½cup water½ tsp. corianderMethod:Roast butternut squash in oven for20-25 minutes at 400f/200cBlend all ingredients into a foodprocessor til smoothMethod:Saute onion in coconut oil until softAdd chopped carrots and broccoli and then 1 cup vegetable brothcook until soft with lid over saucepanAdd coriander and then blend infood processor until smooth
Tomato soup (2 serves)5 large roma tomatoes, roasted in 1tsp. coconut oil and sea salt5 sprigs of thyme, springs removed or(½ tsp. dried thyme)1 yellow onion, diced1 garlic clove1 cup vegetable broth1 ½ tbsp. tomato paste1 serve avocado½ tbsp. braggs liquid aminos (or tamari)2 serve coconut oilSea salt to taste¼ tsp. smoked paprikaMethod:- cover tomatoes with coconut oil, andsea salt and then bake for 25 minutesin 400f/200c oven- Saute onion and garlic in saucepanwith 1 tsp. coconut oil- Add the tomato paste and broth, andstir for 2 minutes- Add roasted tomato, and onion mixture in a blender with the remainingingredients and blend until smooth
SUGAR FREE SNACK RECIPES:The following snacks are suggestions only. If you’d like to swap these foryour own ideas that is completely ok, just avoid consuming anything thatis processed, and high in sugar.Fresh Vegetable SticksKale Chips1 medium carrot½ continental cucumber1 celery stick½ red capsicum faceSoaked Almonds1 kale bunch1 tsp. olive oil (message over allthe kale)Sprinkle with sea salt½ large Avocado & Olive oilNudie Coconut Yoghurt1 ½ serve avocado1 tsp. olive oilSea salt and cracked pepper totasteFresh lemon juice (optional)170g plain coconut yogurtSmall Salad1 Serve of fruit2 brown rice cakes (broken intocroutons)1 lebanese cucumber½ small red onion½ cup flat leaf parsley⅓ cup sunflower sprouts¼ cup broccoli sprouts1 ½ tsp. olive oil1 fresh lemons, juicedSea salt to taste¼ cup soaked almonds150g green apple (for example)Brown Rice Cakes and AlmondButter2 brown rice cakes2 tbsp. almond butterBrown Rice Cakes, Avocado,and Sprouts2 brown rice cakes4 tbsp. avocado½ cup sprouts (any of your favourite)Toasted seeds1 tbsp. pumpkin seeds1 tbsp. sunflower seeds1 tbsp. sesame seed1 tbsp. almonds½ tsp. sea salt
Steamed Green beansHummus and Cucumbers4 cups green beans, stems removed, lightly steamed2 tbsp. hummus⅓ cucumber, slicedSteamed Carrots3 medium carrots, cut into fingers,steamed¼ tsp. cinnamon¼ tsp. cumin powder¼ tsp. sea saltGreen Juice112434lebanese cucumberlarge lemoninch piece of gingercelery stalkscups spinachromaine lettuce leavesBeet Juice3 small beets2 lebanese cucumbers1 large lemonAnti-inflammatory Juice:5112medium carrotslarge lemonlebanese cucumbersinch piece of
- Fast Aging and Wrinkles . - Move every single day for a minimum of 30 minutes, but ideally an hour at low-medium intensity. It’s important to move as much as you can as that was what our bodies are designed to do. Regular movement is also great for . THE 5-DAY
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