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SnacksSnacking may or may be not be necessary on your cleanse. It is important to payattention to your blood sugar and hunger. Even though we are lightening the loadand consuming less food this week it is important to eat when you are hungry.You don’t want to feel weak. This cleanse is not about deprivation. Cleansing isdifferent for everyone so notice your energy, hunger and snack if you need to. Thesnack suggestions are here for your enjoyment; you can use them at your discretionbut don’t overdo it. Stay hydrated to keep your energy level up. Listen to yourbody, if you need the snack, have it, enjoy it.Snacks & TreatsSea Salt and Vinegar Kale ChipsTurmeric TrufflesInstant Miso SoupStore Bought SnacksStore Bought BeveragesSea SnaxKeVita Sparkling ProbioticRaw Kale ChipsCoconut waterGo Raw - Raw Flax CrackersPumpkin, Sunflower Seeds, Brazil nutsGopal's - Power Nori WrapsBasicsThis section will give you directions and recipes for some of the basics you mayneed for this program.Hemp MilkWinter Squash and Sweet PotatoBeansPageBone BrothAlkaline Vegetable BrothAlmond Milk12Basics

Colon SupportRecipesColon SupportCCF Tea - Coriander, Cumin and Fennel(adapted from The Whole Journey)Sip 1- 1½ cups during the day.Makes 3 cups1/2 teaspoon whole coriander seeds1/2 teaspoon whole cumin seeds1/2 teaspoon whole fennel seeds3 cups room temperature filtered water 13 Grind together coriander, cumin and fennel (CCF) seeds in a mortar andpestle or a coffee grinder.Bring water to a boil without covering the saucepan.Add the ground CCF mixture.Reduce heat to low and let it simmer uncovered for 3-4 minutes to infuseflavors and nutritive properties.Strain and let it cool completelyAdd lemon or lime and raw honey if desired.Chill if you like cold beverages. I personally find it more soothing warm.Can be made in bigger batches. It will keep for 3 days in the refrigerator.Page

Colon SupportHealing Benefits of CCF TeaCumin, coriander and fennel tea (aka CCF tea) has long been revered as anAyurvedic method to improve digestion. It calms and soothes inflammation, helpswith protein digestion and assimilation, and it can also train your pancreas toproduce more of its own enzymes!This tea is GREAT not only for digestion but also for weight loss, mental clarity, anddetoxification.These 3 seeds are incredibly therapeutic for you!Cumin SeedsCumin is well known for its positive effects on digestive health and its ability tocleanse and detoxify the body.Benefits include: Supports the pancreas, helps digest protein Reduces gas, indigestion and cramps May help absorb minerals from the intestines to prevent deficiency Eliminates toxins and congestion from body (and mind)Coriander SeedsThis is the seed of the cilantro leaf. It is small and round. This is a very balancingseed that cools and calms the GI tract.Benefits include: Reduces heat or acid in the stomach Decreases congestion Calms the digestive system Helps alleviate joint pain Improves skin irritation or rashesPageBenefits include: Relieves bloating, gas, and cramping Calms the mind and improves mental clarity14Fennel SeedsThis seed is a cousin to Anise and Dill and is cylindrical in shape. Fennel seed isoften chewed at the end of an Indian meal to support digestion. Growing up in a100% Italian family, we used to eat fresh fennel in between courses during bigSunday dinners to cleanse our palate and support the digestive process.

Colon SupportBeet Apple TonicThe Beet Apple Tonic is to be eaten daily. Aim for 1 beet and 1 ORGANIC greenapple daily, taken with meals. Make it each day or every other day. It will keep for24 hours in the refrigerator. The Beet Apple Tonic can be eaten as a side dish ortopping to an entrée, soup or steamed or raw veggies.1 organic red beet, peeled1 organic green apple, DON’T PEELjuice of ½ lemon1 teaspoon grated ginger (optional) Grate beet and apple. Toss with lemon and enjoyInformation about the Beet Apple TonicIn this cleanse we are on a high fiber diet that will scrub the intestinal wall of anycongestion that may have built up over time. We are also working on thinning thebile, which will contribute to stronger digestion and enhanced natural detoxificationin the long run.BeetsBeets are a sweet, fall harvested root, making them perfect for our cleanse.Because beets also decongest the liver and move the bile they are improvedigestion. They are some the best bile-thinning agents known. Beets are alsolymph moversBeets are a powerhouse of anti-inflammatory antioxidants, liver protection andanti-cancer agents that support healthy lymphatic function.ApplesApples thin the bile and detox the gut wall. Apples contain 2 important ingredientsmalic acid and pectin. Malic acid not only thins the bile, but it actually helps dilatethe bile ducts and the livers biliary tube, which will be used as pathways fordetoxification in this cleanse as well as in daily life when we reset your body’sability to detox naturally and constantly.Studies have shown many constituents in apples and apple skin actually lowerblood sugar. This is one reason why the whole fruit is best.PageApples are high in procyanidins which reduce immune disorders such as allergiesand autoimmune diseases through the lymphatic system.15Apple pectin is a great detoxifier of the gut wall resulting in significant andbeneficial changes to gut microbes.

Colon SupportGreen Tonic (Bieler’s Broth)This healing green tonic is something between a soup and a smoothie. Haveone 8 ounce serving of this each day. It can be had at any meal. This recipe isenough for the 5 days of the cleanse.Makes about 5 - 8 ounce servings2 1/2 cups filtered water2 cups string beans1 cup celery, chopped (about 3 stalks)2 ½ cups zucchini, chopped (about 2 medium)1 cup Italian parsleyOptional Spices½ teaspoon Celtic sea salt1 teaspoon garlic, minced1 teaspoon ginger, mincedlemon Wash producePlace water into a stockpot, add the string beans first, cover and simmer for5 minutes on medium low heat.Add celery and zucchini. Cover and steam/boil for another 5-7 minutes oruntil tender, but still crisp. Do not overcook.Add spices if using.Remove from heat and allow to cool slightly.Place vegetables and all the water from the stockpot into a blender andpuree until smooth. Add parsley, blend again until parsley is liquefied. Addmore water to get your desired consistency.Serve warm with a squeeze of lemon, if desired.Dr Bieler agreed with the Ayurvedic premise that the vegetables are more easilyassimilated when cooked.PageDr. Henry Bieler created this vitamin and nutrient rich soup to heal his patients.It is from his 1965 book Food Is Your Best Medicine. Bieler's broth containszucchini and string beans, which are rich sources of organic potassium andsodium. The liver and colon use those elements to clean and revitalize the body.It is great for energy, weight loss, and cleansing.16The purpose of the Green Tonic is to rejuvenate the bile and liver. It is chockfull of vital nutrients that are made accessible by the steaming and blending ofthe vegetables. The seaming also helps to break down the cell wall, making iteasier to digest.

BeveragesBeveragesMatcha LatteMatcha green tea is a delicious beverage high in antioxidants. Matcha is thepowdered form of green tea that boosts your metabolism. It’s a powerful antioxidants. The naturally occurring caffeine and L-theanine combine to provide ano-jutters energy boost. You can read my newsletter article about it here. Aword of caution it does have a little caffeine. The collagen is optional but highlybeneficial for your digestive system.1 serving½ -1 tsp matcha green tea powder1 Tb or scoop grass fed collagen Vital Protein or Great Lakes8 oz hot water¼ cup hemp or almond milk7–12 drops liquid stevia or ½–1 tsp raw honey Put match powder and gelatin into a blenderPour in the hot water and hemp or almond milkBlend a few seconds until frothyPour into a cup and add sweetenerPut matcha powder and gelatin into a cup.Pour hot water into the cup while whisking with a small whisk or forkAdd stevia and nut milkWhisk until frothyPage 17If you want to make it without the blender

BeveragesTeccino, Yerba Matte or Dandy LatteA latte can be made with any of the coffee alternatives. The nut milk makesit creamy and provides a little protein and fat to stabilize your blood sugar.The gelatin supports the detoxification and healing of your digestive system.1 serving1 cup Teccino, Yerba Matte or Dandy Blend1 Tb gelatin¼ cup almond, hemp or coconut milk4–6 drops liquid stevia Prepare the beverage of choice according to package directions.Add it to the blender along with the gelatinAdd nut milk of choiceBlend until smooth and frothyMix in the stevia.Turmeric Golden ElixirTurmeric Elixir can be enjoyed as a soothing beverage day or night. It makes aperfect morning drink to balance your blood sugar. Turmeric contains lots ofnutrients, especially antioxidants and anti-inflammatory compounds.2 servings Put all ingredients except stevia into a small saucepan and mix with a whisk.Gently simmer for 5-10 minutes over low heat, stirring regularly. Don’t let itboil. The longer you simmer it the thicker it will get.Pour through a strainer if there are big pieces.Add stevia to taste. Drink immediatelyNotes :Be careful turmeric can stain counter tops. The color isn't harmful and willeventually fade.Page 182 ½ cups of nut milk of choice (almond or coconut are good in this recipe)1 teaspoon ground turmeric½ teaspoon cinnamon1 teaspoon chopped fresh ginger or ¼ tsp ginger powder4-6 peppercorns (increases absorption)Few drops stevia (optional)

BeveragesCacao Maca LatteA wonderful, healthy alternative to coffee. The cacao and maca will give youa natural lift. Maca is a beneficial superfood especially for those sufferingfrom adrenal fatigue or are in need of increased energy and vitality. Macaallows the body to easily adapt to and regulate stress factors. It is especiallybeneficial to athletes in helping combat both mental and physical stress aswell as increasing stamina.1 serving1 Tb raw cacao powder1 tsp maca½ cup water½ cup almond milk or coconut milk7–12 drops vanilla creme liquid stevia or 1 tsp. raw honey or maple syrup¼ - ½ tsp cinnamon 19 Place cacao powder, maca, and cinnamon into a cup.Heat water to a boil. Pour the water into the cup. Stir to dissolvethe cacao and maca.Heat almond or coconut milk through but do not boil. Pour into thecup.Add stevia or raw honeyMix thoroughly to dissolvePour mixture back and forth from the cup to the pot a few timesfrom about 2 feet high to develop the froth, a process known as“pulling”. I learned this in India, it is how they make Keralacoffee. Alternately you can whisk it with a mini whisk to create thefroth.Sprinkle with cinnamonPage

BeveragesRooibos ChaiHealth benefits of red rooibos tea include easing stomach cramps andbring relief to asthmatic conditions. It also boosts the immune system. Itis good for eczema, bone strength and hypertension. The tea is absolutelyfree from caffeine and is also low in tannin. You can enjoy the beverageall day long with no side effects.1 serving½ tsp ground ginger¼ tsp cinnamon¹ 8 tsp nutmeg¹ 8 tsp ground cloves¹ 8 tsp ground cardamom¼ cup warmed coconut milk (full-fat)1 cup hot brewed rooibus teaA few drops of vanilla liquid stevia1 scoop collagen (optional)20 Add all spices to a tea cup. Pour in the warmed coconut milkmaking sure to dissolve any clumps.Add stevia. Pour in the hot tea.Whisk with a mini whisk or blend to create the froth.Page

SmoothiesSmoothiesDetoxifying Blue Green SmoothieThis is a high protein, detoxifying and alkalizing smoothie. The chlorella aidsdigestion and detoxification and is packed with protein and calcium. Chlorella is alsoa blood sugar regulator, so it helps steady mood and energy. Chia is high in proteinand essential fatty acids. Celery is one of the top alkaline foods and is high invitamin C. Since celery contains plenty of potassium and sodium it is a naturaldiuretic.2 servings2 tablespoons chia seeds soaked in 1 cup of water for 30 minutes or overnight1/2 cups coconut water or plain water1 ½ cups blueberries2 large handfuls romaine or other dark leafy green, washed and chopped2 stalks celeryjuice of 1 lemon12 drops liquid stevia½ teaspoon vanilla extract1 teaspoon chlorella or other blue-green algae (optional)2 tablespoons almond butter (optional for additional protein)pinch sea salt21 Place all ingredients in a high-speed blender and blend on HIGH until asilky texture is obtained.If you don’t have a high-speed blender (such as a Vitamix or a Blendtec),add ingredients one by one, blending in between.Page

SmoothiesAlkaline Blueberry SmoothieThis smoothie is easy to make with only a few ingredients. The spinach andcelery in this smoothie are 2 of the top 5 alkaline foods. Flaxseeds are a greatsource of omega-3 fatty acids and hugely beneficial for hormonal balanceparticularly in relation to detoxing estrogen. I usually switch between flax andchia as each one has unique properties. I keep frozen blueberries in my freezerto have on hand for smoothies but this recipe will work with any berries.2 servings2 Tb ground flax seeds soaked in 1 cup of water for 30 minutes*1 ½ cup frozen organic blueberries**2 large handfuls of baby spinach (romaine, chard or kale)2 stalks celery, chopped½ cup hemp or almond milkStevia to taste (optional)Put all the ingredients into a high-speed blender. Blend until smooth. Add morewater if you like it a little thinner. I like it thick.*You can use chia seeds instead either is finePage22**Fresh berries will also work.

SmoothiesApple Pie SmoothieGreen apples are a low glycemic fruit with lots of fiber. They are among the leastacidic fruits. Romaine is high in vitamins B, A C, K and is high in minerals likecalcium, iron and magnesium. Romaine contains all 8 essential amino acids so it isa complete protein. Cinnamon has many health benefits including lowering LDLcholesterol levels and lowering blood sugar levels.2 servings2 Tb chia seeds*1 cup water1 small head romaine (about 4 cups chopped)2 green apples, chopped, peel if not organic1½ tsp cinnamon1/2 cup almond milk or other nut milk (unsweetened)1 scoop vegan protein powder (optional) Soak chia in water for 30 minutes or overnightAdd all ingredients to the blender in the order listed aboveBlend, add more almond milk or water to get desired consistencyPage23*If you don’t have the chia you can make this recipe without it or you can useground flax seeds instead.

SmoothiesPear Coconut Green SmoothiePears are a great source of soluble fiber. They are high in flavonoids, copper,Vitamin C and K. The red skinned varieties are high in anthocyanins. Pears are ahypoallergenic fruit, well tolerated by most individuals. For this reason, cooked andblended or mashed pears are a good first fruit for babies.2 servings2 Tb chia seeds soaked in 1 cup water for 30 minutes1/2 cup canned lite coconut milk2 large handfuls of spinach (3-4 cups)2 medium ripe pears¼ cup parsley (a few sprigs)¼ tsp vanilla extract1 tsp chlorella or other blue green algae (optional)¼ tsp cinnamon24Place all ingredients into a blenderBlend until smoothAdd more water to get desired consistencyPage

SmoothiesAlkalizing Green SmoothieThis smoothie is filled with lots of alkaline vegetables, vitamins and nutrients tohelp prevent inflammation.2 servings2 Tb chia seeds soaked in 1 of cup water for 30 minutes or overnight2 cups chopped organic Swiss chard or spinach1 cup chopped cucumber2 stalks of organic celery¼- ½ avocado1 cored and chopped organic green appleJuice of ½ organic lemon1 small handful of parsley or cilantro (optional)25Place the chia, water, romaine in the blender.Start the blender on low speed, and mix until smooth.Add the cucumber, celery and apple, lemon and parsley.Blend on high speed until smooth.Page

Other BreakfastsOther BreakfastsPumpkin Chia Pudding2 servings In a blender, add the almond milk, pumpkin, vanilla, pumpkin pie spice andsweetener. Don’t add the chia. Blend until smooth.Taste for sweetness, add more if necessary.Pour the liquid into a bowl. Add chia seeds and stir.Let sit for 15 minutes, stirring every five minutes until the chia begins toabsorb the liquid.Let the mixture sit at least 1 hour at room temperature or overnight in therefrigerator, covered.The mixture will be thin at first but the chia will thicken the liquid as it sitscreating a perfect pudding textureServe in bowls topped with a few walnuts.Store the pudding in the refrigerator for up to 3 days.Recipe can be doubledPage 261 ¾ cups unsweetened almond milk or make your own¾ cup canned organic pumpkin½ teaspoon vanilla1 teaspoon pumpkin pie spice¼ cup maple syrup or 16-20 drops liquid stevia6 tablespoons chia seeds4 walnuts chopped (optional for topping)

Other BreakfastsSweet Potato Breakfast PuddingThis is a great breakfast for the colder months, warm and satisfying Sweetpotatoes contain great nutrients and an impressive array of antioxidants.They're also high in fibre! They've got lots of C and B vitamins and clearly havethe carotenoids (orange color) which provide Vitamin A and enhance thefunction of your immune system. It can be served warm or cold.2 servings2 Tb chia seeds1 cup water1 cup baked sweet potato½ cup almond or coconut milk1 tsp pumpkin pie spice10 stevia drops Soak chia in water for at least 30 minutes. You can soak them thenight before if you like.Put sweet potato, soaked chia with water, almond milk, pumpkin pie spiceand stevia into the blender.Blend until smooth. It will be thick. Add additional almond milk to desiredconsistency.If you want it warm, put into a pot to heat through.Spoon into a bowl.Enjoy.This will keep in the refrigerator for 2-3 days if you want to make up a bigger batchto save time.Almond Cinnamon Chia Pudding2 servingsIn a medium bowl, whisk all ingredientsStir every 5 minutes for the first 15 minutesRefrigerate for 1 hour or overnight, it will get thick and creamyEnjoyPage 271 ½ cup almond milk4 Tb chia seeds1 Tb maple syrup or raw honey½ tsp almond or vanilla extract½ tsp cinnamonPinch sea salt

Other BreakfastsApple Pumpkin PorridgeI enjoy green smoothies for breakfast most of thetime but as the weather gets colder it is nice tohave a warm comforting porridge. In this recipe Icombine two fall favorites, apples and pumpkin tomake a sweet creamy porridge without anygrains. The chia and almond milk provide proteinand healthy fat.It is easy to make and very satisfying.

main meal of the day is at lunch for a deeper cleanse. In this Sample Menu we are moving into lighter foods as the week progresses for a deeper cleanse. You don't . Breakfast: Pumpkin Chia Pudding Breakfast: Detox Blue Green Smoothie Snack: (optional) handful of Brazil nuts Snack: (optional) Sea Snax* Lunch: Green Tonic, Zucchini Black .