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GREENcleanse
be the best version of yourself
S P R I N G - S U M M E R
7 DAYS
CLEANSE BODY / MIND
ENERGY / CLARITY / FOCUSSeasonal Living
OURphilosophy
My life has always been involved with the
body and nutrition, and when taught to
connect with the mind the results are
amazing. Visualisations are a big part of
my teachings. This concept developed
further when I was introduced into 'The
Ayurvedic Philosophy' and then 'Traditional
Chinese Medicine'. Both of these principles
are based around the seasons, and living
your life following the characteristics of
each one.
The results speak for themselves; my clients who already participate in the seasonal living program are experiencing
more energy, sculpted bodies, less injuries
and a calmer demeanor.
I have recently come into collaboration
with Danielle Francis and together we
have developed an on-line version of 'The Seasonal Living Program',
combining fitness, nutrition and lifestyle.
Your program will include:
Weekly meal plans with exciting
recipes, using fresh, local, seasonal
produce. You will also receive seasonal fitnessprograms helpful
lifestyle tips to keep you in optimum health.
My inspiration for the seasonal living
program is to create harmony and a
connection between mind and body.
Lisa Morgan
As a celebration of this launch, we are offering the green cleanse for you to trial for free.
BENEFITSof a detox cleanse
1) Rest the stomach. Making the stomach work less to extract nutrients can be a huge benefit. Juices require less of the stomach’s digestive processing (churning, acid and pepsin). Remember to gently chew the juices to add oral enzymes to further ease digestion.
2) Rest and repair the gut. Toxic foods (including saturated fats, refined carbs, foods with additives, pesticides and allergenic foods), taking medications (such as antibiotics or antacids), and even stress can impair the intestine’s functioning. There can easily be an imbalance in the gut microbiome (flora and fauna balance) as well as actual breaks in the intestinal barrier (“leaky gut”). Consuming a phyto-nutrient dense green plant-based diet allows food to be assimilated quickly through the intestine, consuming less energy, while the toxin-free, nutrient-dense food helps to repair the gut itself.
3) Rest the liver. The liver is our main detoxifying organ. Every molecule of food that is absorbed through the intestinal wall (fiber is not absorbed) moves into the liver for detoxification and preparation before being allowed to enter the rest of the body. Problem is, there are too many toxins for most of our livers to handle -- with many passing unchecked into the general circulation to wreak havoc in distant cells. An organic juice cleanse rests the liver’s overload.
4) Reduce your appetite. Juicing doesn’t really shrink the stomach -- although it feels like it does. Juicing eliminates the habit of comfort eating, and makes you feel satiated with less food than usual. This provides a big psychological boost to help get over the hurdle of changing habits.
5) Eliminate harmful foods. The Green Cleanse eliminates dairy, wheat, gluten and fermented foods from the diet, as well as coffee and alcohol.
6) Lose weight. As you are feeling better and having more energy, you also naturally lose weight. Some of this is water bloat, but also some is fat. A juice cleanse (three days minimum) is a great way to jump start a diet. It not only helps control appetite and cravings, but is naturally lower in calories, while supplying the body with probably more concentrated beneficial energising andhealing nutrients than it has seen before.
7) Improve energy. After the first day’s adjustment period (mostly missing crunching, and any coffee/alcohol cessation symptoms), most people begin to feel much more energy and clarity (by consuming only fresh juices) than they ever did with frequent caffeine drinks.
8) Rehydrate the body. Most people consume inadequate fluids, often having diuretics such as coffee or tea as their main beverages. Drinking sufficient fluids (5-6 glasses/day) makes the body function more efficiently, increases energy (often successfully removing the afternoon brain fog), and helps ensure proper elimination of toxins.
HELPFULtips
On rising drink 2 tspn of organic Cider
vinegar in a mug of hot water.
This mixture will help your digestive
system and encourages healthy bacteria
in the gut.
Before you shower, use your dry body
brush on your whole body. Starting from
the feet with gentle upward strokes brush
your body for 3 minutes. The benefits not
only remove the old skin cells leaving you
with a glow, but also work with your
lymphatic system aiding the elimination of
toxins.
Drink 1.5 - 2 litres of water per day to keep
you hydrated and help flush the toxins
from your body.
Drink herbal tea or 1 tspn of fresh lemon in
hot water if you feel hungry. Ginger tea is
very good for cleansing and calming the
digestive system.
Whilst cleansing abstain from electronic
devices too. Try to clear your mind of “
stuff” as well as your body.
Try to spend time in nature as much
as possible get into the rhythm of the
season you are in. You will feel calmer and
become more grounded as you let nature
into your life.
Practise Mind/ Body connecting exercises.
Lay down in a quiet place, and using your
breath as your tool, slowly breathe into
each body part. Breathe in positive, , healing energy and visualise you are
exhaling the tension and toxins from your
body.
Practise
this
for
10
minutes
a
day.
If you do not yet participate in any
exercise start with daily walks whilst
cleansing for 30 minutes per day.
Aim for 8 hours sleep per night, Invest your
energy into the repair and cleansing your
body.
WEEKLYplan
Day 1-3
Breakfast
Detox Juice
Mid-Morning
Cleanse Juice
Lunch
Green Veg soup
Mid- Afternoon
Green Smoothie
Evening Meal
Green Veg Soup
Day 4-7
Breakfast
Detox Juice
Mid-Morning
Cleanse Juice
Lunch
Choice of Green salads
Mid- Afternoon
Green Smoothie
Evening Meal
Green Veg Soup
Organic Cider Vinegar
Dry Body Brush
Lemons
Greens
D A I LY E S S E N T I A L S
SHOPPINGlistDay 1-7
1 bunch kale
200g spinach leaves
1 bunch parsley
1 bunch mint
1 bunch thyme
1 bunch celery
1 pineapple
200g blueberries
3 lemons
2 limes
4 avocados
1 cucumber
4 carrots
1 leek
1 fennel bulb
4 zucchini
4 brown onions
5cm fresh ginger
1 garlic bulb
1 red chilli pepper
Day 4 - 7 (Green Barley Salad) 1 cup of frozen peas
150g snow peas
2 spring onions
(Indian Spiced Bean and Coconut salad)
300g green beans
300g yellowbeans
Coriander(Warm green vegetable salad)
1 bunch Asian greens (eg: bok choy, pak choy)
1 bunch broccolini
Note: We have separated the
extra ingredients for the salads
because the quantities in the
recipes may be too much and
you might only want to choose
2 of the salads for the week.
2 spring onions
SHOPPINGlist
We recommend you purchase your fresh produce from
a farmers market or local greengrocer. The fruit and
vegetables are more likely to be locally grown and a
fresher than from supermarkets, where produce could have been stored for weeks before they hit the shelves.
shredded coconut
sunflower seed kernels
sesame seeds
brown mustard seeds
cumin seeds
garam masala
olive oil
sesame oil
hemp oil (optional)
1 can kidney beans
1 can brown lentils
1 packet pearl barley
pine nuts
RECIPESgreen juices
The Green Cleanse is very gentle way of re-balancing your body. Morganics have brought together 3 green drinks that will assist your body to come back to a neutral state. You will
have the variety of The Cleanse, The Detox or The Smoothie. Each drink is packed with seasonal fruit and vegetables that have an abundance of the nutrients we require to be at our optimum.
The Cleanse has been designed to eliminate toxins and rest your digestive system, restoring any dis-harmony in the gut that can be caused by processed foods, stress,and generally not looking after yourself.
The drinks have been created using a bullet as it is good to use the whole fruit/ vegetable to benefit the most from your foods. If you do not own one of these you can juice too, but will require more ingredients in doing so.
Add all the ingredients into the juice extractor and blend until smooth. To gain the true life- force of the fresh food drink straight away.
You may experience in the first day or so that your stomach is a little bloated due to the fibre, this can be perfectly normal and should right itself by day 3. Drink water regularly to aid the elimination of unwanted toxins.
INGREDIENTSgreen juices
Detox1
handful
of
spinach1
small
handful
of
parsley
1
slice
of pineapple1/4
lemon
(skin
removed)
1/4
lime
(skin
removed)
Morganics essential greens6
mint
leaves
3 Ice
cubes
1/3 cup
of
filtered
water
Cleanse1
handful
kale/
spinach2cm
piece
grated
ginger1/4
lime
peeled5cm
piece
chopped
cucumber
2
small
chopped
celery
sticks
tsp Morganics essential greens3
ice
cubes1/3
cup
filtered
water
Smoothie1 handful
spinach
1/2 advocado
5 cm
piece
cucumber
1/2 cup
blueberries
1 tspn
chia
seeds
2 tspn
hemp
oil
(optional)
3 ice cubes1/3 cup filtered water
1
1tsp
1 Tbsp Morganics power restore
VEGETABLEstockThis stock is created with the classic ingredients used in master stocks – a mirepoix (carrots, celery and onions) and bouquet garni (parsley, thyme, bayleaf and peppercorns).
4 litres cold filtered water4 large carrots3 celery stalks, leaves included 2 large brown onions1 bayleafA few sprigs of fresh thymeA handful of fresh parsley1 teaspoon peppercorns
Note: Stock will keep for up to 3 days in an airtight
container in the fridge. Alternatively you can
freeze in portions for up to 3 months for later use.
Use the stock for soups, stews and curries, or as a
flavour-packed poaching liquid for protein such as
chicken or fish.
Tips:
• Wash vegetables well before using.
• Always leave the skin, stalks and tips on
vegetables, as this enhances the flavour.
Treat your stock with care – always gently
simmer, never boil your stock.
• Roughly chop all vegetables and place
into a saucepan.
• Sprinkle over fresh herbs and
seasoning.
• Pour the filtered water into the
saucepan.
• Bring to the boil and then reduce to a
gentle simmer.
• Simmer stock for 1 hour.
• Strain stock and it is ready to use as
a base for your soups and stews.
•
MORGANICSgreen soupThis alkalising detox soup is packed full of antioxidants and essential
vitamins and minerals to make your skin glow!
• Place ginger, fennel and leek in a saucepan with a splash of vegetable stock and saute for a minute.
• Add remaining stock and bring to the boil, reducing to a gentle simmer.
• Add zucchini and broccoli. Simmer until vegetables are just starting to soften – about 3 minutes.
• Add spinach, kale and coriander, and continue to simmer for another minute.
• Remove saucepan from heat. Blend soup with a hand blender, or transfer to a heatproof blender and blitz until smooth.
• Serve immediately.
Serving suggestions:
• Add grated ginger to the stock to aid detoxification. The addition of crushed garlic gives your immune system a boost.
• Try adding fresh or frozen peas and substituting the coriander with fresh mint.
• Try chopped coriander sprinkled over the soup, or substitute the coriander with Thai basil.
• For a flavour kick, make a gremolata or salsa verde to sprinkle over the soup.
Tip: Experiment by using any combination of green vegetables that you like or have in your fridge at the time. You can use peas, green beans, asparagus, etc. Don’t fuss too much with exact quantities of each ingredient. Every time I make this soup it tastes a little different, you can play with quantities depending on which vegetable you are craving!
1 litre vegetable stock2cm piece of ginger, grated 1⁄2 cup leek, sliced1⁄2 fennel bulb, finely sliced 1⁄2 cup zucchini, sliced1 cup broccoli florets1 cup baby spinach1 cup kale leaves, tornA handful of coriander
MORGANICSseasonings
• Combine all ingredients in a small bowl. Sprinkle onto soups or
salads for a flavour boost.
• Tip: add a tablespoon of olive oil to the ingredients and process
in a blender until smooth. Drizzle over soup salad.
Thai gremolatasmall bunch parsleyzest of 2 limes2 teaspoons fresh grated ginger 1 bunch fresh coriander1 spring onion, finely sliced1 clove fresh garlic, crushed ground black pepper to taste
Basil Pesto1 bunch parsley1 bunch basil1 small clove garlic1 tablespoon roasted pine nuts2 tablespoons olive oil1 tablespoon lemon juiceGround black pepper and sea salt to taste
Turmeric and Chilli Garnish2 teaspoons Grated Tumeric1/2 finely sliced Red Chilli Pepper (deseeded) A dash of fresh lime juice
• Note: ingredients for the seasonings have not been included in the basic shopping list. These will need to be taken in to account when you choose which seasoning you would prefer.
GREENbarley salad1 cup of barley1 cup of frozen peas150g snow peas150g kidney beans2 spring onions thinly sliced
1/2 cup of mint leaves2 tblspn of extra virgin olive oil1 tblspn lemon juice
• Cook Barley in a medium saucepan of water
over a medium heat for approx 25 mins, or
until tender.
• Drain barley, then rinse under cold water until barley is cold, drain well.
• Meanwhile, bring another medium saucepan
of salted water to boil, Add frozen peas and
snow peas and boil for 1 minute.
Drain and place in bowl of ice cold water until
cold. Drain well.
Rinse Kidney beans under cold water. Drain well.
• Place all of the ingredients in a shallow serving dish
and sprinkle over onions and mint. Drizzle
combined oil and lemon.
S E R V E S 4
•
•
•
Gently toss before serving.
SPICED BEAN+ coconut salad300g green beans (trimmed)300g yellow beans (trimmed) 2 spring onions100g brown lentils (rinse)1/2 cup coriander leaves2 tblspn shredded coconut1/4 cup sunflower seed kernels1 tblspn sesame seeds2 tspn brown mustard seeds
Dressing1 tblspn of finely grated freshginger 1 clove crushed garlic1 tblspn cumin seeds1 tspn garam masala1/4 cup lemon juice1/4 cup olive oil
• Combine all of the ingredients for the
dressing and set it aside.
• Toast the seeds in a small frying pan on a
medium to low heat,stirring continuously
until lightly browned. Remove from pan.
• Cook beans in large saucepan of water for
3 minutes or until tender and drain.
•
Place beans in a medium bowl add lentils,
coconut, spring onions, seeds, coriander
.•
Gently toss to combine.
S E R V E S 4 and dressing.
WARM GREENvegetable salad
1 bunch Asian greens(eg: Bok choy, Pak choy)1 bunch broccolini2 tblspn toasted s esame seeds 1 tblespn sesame oil1 clove garlic, crushed
•
Remove core from bok choy. Rinse leaves under
cold running water to remove any grit.
• Pat dry and slice each leaf in half down the stem
.•
Wash broccolini. Steam broccolini until just
softened (about 2 minutes) and set aside.
Warm oil in frypan over medium heat. Add garlic
and lightly fry until fragrant.
•
Add brocollini, bok choy to frying pan.. Toss
well in garlic oil and remove from frying pan
•
Serve immediately.
S E R V E S 2
•