Nutriliving Cleanse 2016

8/17/2019 Nutriliving Cleanse 2016

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CLEAN

N E W Y E A R ’ S C L E A N S E

IN



5 DAYS

Start each day with 8oz warm lemon water about 30minutes before your Breakfast Blast

BREAKFAST: Start with a NutriBlast

LUNCH: Clean Meal

DINNER:Level 1 = Protein and veggies

Level 2 = Stew or Soup (option to use the Rx)Level 3 = NutriBlast

overviewPLANthe

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MEALS & BLASTS BREAKFASTNUTRIBLASTTEMPLATE (Have one NutriBlasteach morning)

1-2 cups leafy greens ½ cup fruit (up to 1 cup if using berries

or other low sugar fruits)½ -1 cup vegetables (broccoli, celery,

cooked sweet potato, pureépumpkin, bell pepper, etc) 1 ½ cups no-added sugar liquid

(unsweetened almond milk, coconutmilk, coconut water, ltered water,

brewed and chilled tea)Optional: Up to 2 Tbsp nuts

and/or seeds Optional: Up to 2 Tbsp superboost

powders of choice (protein powder,greens powder, reds powder, rawcacao powder)

Optional: 1 serving healthy fat (1/4avocado, ½ Tbsp coconut oil, 1 Tbspnut butter)

CLEAN LUNCHOPTIONS (Choose one each day.

These can vary from dayto day)

1. Protein and veggies: lentils, quinoa,sh, and organic antibiotic-free

chicken, non-starchy veggies2. Gluten-free grain with veggies +

plant-based protein3. Hearty salad (includes leafy greens,

protein, veggies, healthy fats)

3



MEALS & BLASTSDINNEROPTIONS(Depending on desired

intensity, choose onelevel and try to stick withit for all ve days)

SNACKS(only if needed)

Level 1: Veggie and ProteinLevel 2: Soup (consisting of protein,

veggies and may include a gluten-

free grain)Level 3: NutriBlast

Handful of nuts (about 12 each) Veggies and hummus or guacamole (2-3

Tbsp)Apple slices with almond butter (1 Tbsp)Short cup NutriBlastFruit (1 cup berries, medium apple or

pear)Kale chips

4



1 cup baby kale1/8 cup beets4 cucumber slices½ banana¼” fresh ginger1 Tbsp hemp seedsOptional: 1 tsp SuperFood Cleansing

Greens

1 ½ cups coconut water

Add all ingredients to the NutriBullet tallcup and extract for 30-60 seconds.

Total Calories 212

Fat 5g

Protein 6g

Carbs 39g

INGREDIENTS

DIRECTIONS

N U T R I B L A S T R E C I P E S

PENINSULA DETOX

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2 cups baby spinach1 small Persian cucumber1-2 basil leaves1 Tbsp hemp seeds1 Tbsp sunower seeds

2 tsp chia seeds1 Tbsp coconut butter (or other favorite

nut butter)¼ avocado½ medium frozen banana3 medium frozen strawberries1/3 cup frozen pineappleOptional: ½ Tbsp aloe juice1½ cups coconut water

Add all ingredients to the NutriBullet tall

cup and extract for 30-60 seconds.

Total Calories 432

Fat 22g

Protein 14g

Carbs 43g

INGREDIENTS

DIRECTIONS


GOOD FATS BLAST

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2 cups spinach1 stalk celery¼ cup parsley1 Persian cucumber1 small apple (core and seeds removed)Juice of ½ lemon1 Tbsp hemp seeds1 cup coconut water½ cup ltered water

Optional: 1 serving SuperFood ProteinBlend or other plant-based proteinpowder


Total Calories(without optional protein boost) 212

Fat 5g

Protein 6g

Carbs 39g

INGREDIENTS

DIRECTIONS


CLEAN GREEN



1 cup baby spinach½ cup broccoli orets

½ cup frozen blueberries½ banana1 Tbsp almond butter1 Tbsp pumpkin seeds2 tsp hemp seeds2 tsp chia seeds2 tsp extra-virgin, cold-pressed

coconut oil½ cup unsweetened almond milk

(or unsweetened coconut milk)1 cup ltered water


Total Calories 395

Fat 25g

Protein 14g

Carbs 33g

INGREDIENTS

DIRECTIONS


NUTS, SEEDS AND GREENS

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1 cup spinach¼ avocado (may use 1/8 cup unroasted

cashews or almonds as a substitution)½ green apple½ banana½ cup cooked sweet potatoDash of cinnamon (to taste)1 Tbsp hemp seedsRecommended: 1 serving Superfood

Protein Blend (or other plant-basedvanilla protein powder)

1½ cups unsweetened almond milk


Total Calories(without optional protein boost) 383

Fat 17g

Protein 10g

Carbs 54g

INGREDIENTS

DIRECTIONS


WINTER WARRIOR

9



1 cup baby kale½ cup frozen pineapple½ banana

¼ cup sliced cucumber2 Tbsp almonds1 tsp coconut oil1 Tbsp chia seedsDash of cinnamonOptional: 1 serving Superfood

Cleansing Greens1½ cups ltered water


Total Calories 253

Fat 15gProtein 9g

Carbs 33g

INGREDIENTS

DIRECTIONS


TROPICAL

TODDIE

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1 cup Swiss chard (may substitutespinach or baby kale if chard is notavailable)

½ cup frozen pineapple½ cup frozen cherries (pits removed)2 Tbsp chopped walnuts¼” fresh turmeric or ¼ tsp turmeric

powderRecommended: 1 serving Superfood

Protein Blend (or other plant-basedvanilla protein powder)

Optional: 2 tsp raw cacao powder or

nibs1 cup coconut water½ cup ltered water


Total Calories(without optional protein boost or

cacao) 200

Fat 10g

Protein 5g

Carbs 32g

INGREDIENTS

DIRECTIONS


INFLAMMATION

FIGHTER

1



2 cups spinach½ cup blueberries1 cup strawberries1 tbsp chia seeds¼ cup almonds¼ cup beet1 cup coconut water½ cup ltered water


Total Calories 432

Fat 22g

Protein 14g

Carbs 43g

INGREDIENTS

DIRECTIONS


B3: BERRY BEET

BLAST

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GRAIN SALAD /1 cup cooked quinoa*

(may substitute brown rice if desired)1 bunch lacinato kale, chopped1 cup cooked garbanzo beans

(if using canned drain and rinse well)1 large sweet potato, cubed and roasted1 cup chopped cauliower orets

¼ cup pine nuts

C L E A N M E A L R E C I P E S

WONDERFUL WINTER BOWL

DRESSING /2/ ³ cup extra virgin olive oil¼ cup red wine vinegar1 Tbsp lemon juice1 tsp sea salt¼ tsp black pepper1 garlic clove, minced

1. Preheat the oven to 400°F. Line bak-ing sheet with parchment paper.

2. Cook quinoa (or rice) according topackage directions.

3. Wash, peel, and cut sweet potatointo bite-sized cubes. Toss cubes with adrizzle of olive oil and a dash of salt andplace on parchment lined baking sheet.Bake in the oven for about 15 minutesor until a fork can easily be inserted into

the potato.

4. Wash and dry kale leaves. Removeleaves from stem, chop, and place ina bowl.

5. Mix dressing ingredients in the SmallNutriBullet cup or whisk together ina bowl.

6. Pour ¼ of the dressing mixture ontokale and massage into the leaves. Storethe remainder in a sealed jar in thefridge for up to two weeks.

7. Divide ingredients evenly betweentwo bowls. Layer the kale on the bottomthen top with cooked quinoa, roasted

sweet potato cubes, garbanzo beans,cauliower, and pine nuts. If desired,

drizzle with a little more dressing andtoss to coat. Enjoy.

SERVES: 2

INGREDIENTS

DIRECTIONS

*For grains, it is helpful to cook a large batch at once and use for multiple recipes.

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1 cup cooked quinoa*2 tsp cold pressed coconut oil½ cup red onion, diced1 cup cooked black beans (if using

canned, drain and rinse well)

1 tsp chili powder¼ tsp cumin


BLACK BEAN AND QUINOA

MEXI -CALI BOWL

¼ tsp salt4 cups arugula (may substitute mixed

greens or baby spinach if arugula isnot available)

½ avocado, diced

½ cup fresh pico de gallo

1. Cook quinoa according to packagedirections.

2. Heat coconut oil in a mediumsaucepan.

3. Add onion and cook until transparent,about 5 minutes.

4. Add cooked beans, cooked quinoa,and spices to the pan. Stir to combine.

5. For one serving, place 2 cups arugulain a bowl.

6. Layer half the bean/quinoa mixture ontop of greens.

7. Top with diced avocado and pico degallo.

SERVES: 2

INGREDIENTS

DIRECTIONS

*For grains, it is helpful to cook a large batch at once and use for multiple recipes.

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SALAD /

4 cups mixed greens¾ cup artichoke hearts (if buying

canned, drain and rinse)1 cup cannellini beans, drained and

rinsed1 cucumber, sliced2 vine-ripe tomatoes, cubed

MEDITERRANEAN

SALAD WITH HUMMUS

½ cup Kalamata olives (pitted)

¼ cup pine nuts½ avocado, diced4 Tbsp pre-made plain hummusOptional: 1 grilled portabello mushroom

OR 3 ounces organic, antibiotic-freechicken breast

1. Divide ingredients between twobowls.

2. Layer leafy greens, cucumber, tomato,artichoke hearts, beans, olives, pine nutsand avocado.

3. If desired top with a grilled or baked

chicken breast or portabello mushroom.

4. Add 2 Tbsp of hummus on top ofeach salad.

SERVES: 2

INGREDIENTS

DIRECTIONS

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SALAD /1 butternut squash2 beets, steamed and cubed (if using

raw beets, you may roast with thesquash if desired)

2 cups spinach2 cups arugula (may substitute mixed

greens or more spinach if arugula isnot available)

½ cup slivered almonds


HEARTY ROASTED SQUASH

AND BEET SALAD WITHHERB VINAIGRETTE

Choose One: 4 oz. baked tempeh, ½cup beans of choice, or 3oz organic,antibiotic-free chicken breast

DRESSING /¾ cup balsamic vinegar½ cup extra virgin olive oil1 Tbsp minced garlic2 tsp dried basil1 tsp dried oregano

1. For the dressing, combine ingredientsin a small NutriBullet cup and pulse tocombine.

2. Alternatively combine dressingingredients in a bowl and whisktogether.

3. Store leftover in a sealed glass jar inthe fridge for up to two weeks.

4. Preheat oven to 425 degrees F.Line a baking sheet with parchmentpaper.

5. Cut butternut squash in half andremove the seeds. Bake with the esh

side down for about 35-45 minutes oruntil softened.

6. Remove skin (be careful, skin is hotso allow it to cool!) Cut squash into bite

sized cubes.

7. Divide ingredients between twobowls. Layer leafy greens, beets,squash, and your choice of protein.

8. Sprinkle slivered almonds on topand drizzle with up to 1 Tbsp saladdressing on each.

SERVES: 2

INGREDIENTS

DIRECTIONS

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SALAD /

1 cup mung beans, cooked (maysubstitute brown or green lentils)

4 cups Brussels sprouts leaves(blanched)

Dash of salt½ cup walnuts, chopped2 pomegranates, seeds (about 1 cup

seeds)


MUNG BE AN AND BRUSSELS

SPROUT SALAD WITHPOMEGRANATE SEEDS AND

HONEY MUSTARD DRESSING

DRESSING /¼ cup Dijon mustard2 Tbsp raw honey2 Tbsp apple cider vinegar2 tsp extra virgin olive oilDash of salt

1. Soak mung beans in ltered water for

4-8 hours before cooking. Discard soakwater.

2. Bring 3 cups of water to a boil. Addmung beans, reduce heat and simmer

for about 45-60 minutes until they canbe easily mashed to know when done.

3. Meanwhile, prepare Brussels sproutsby chopping off the ends of each andremoving the “core” much like youwould when removing the stem fromthe top of a strawberry. Pick apart theleaves of the sprout. Toss all Brusselsleaves into the boiling pot for about 45

seconds to blanch. Drain, then run undercold water. Dry the leaves.

4. Combine dressing ingredients in theNutriBullet small cup and pulse a fewtimes to combine. Alternatively you may

whisk together in a bowl. Store leftoverin a sealed glass jar in the fridge for upto two weeks.

5. Divide among two large salad servingbowls, the blanched sprouts, cookedmung beans, walnuts, and pomegranateseeds. Top with a Tablespoon of honeymustard dressing. Toss and enjoy.

SERVES: 2

INGREDIENTS

DIRECTIONS

1



PROTEIN /1 6oz wild salmon let

1 garlic clove, nely chopped

1 Tbsp chopped rosemary sprigsDash of sea saltDash of black pepper

VEGGIES /1 Tbsp extra virgin, cold-pressed

coconut oil

1 container of mixed, button, orportabello mushrooms

1 clove garlic, minced1 bunch Swiss chard or Collard greens,

cut into large piecesDash of sea salt

P R O T E I N A N D V E G G I E R E C I P E S

BAKED ROSEMARY

SALMON WITH SAUTÉED GREENS AND MUSHROOMS

1. Heat oven to 425 degrees F.

2. Chop garlic and rosemary.

3. Line a baking sheet with parchmentpaper. Place salmon let skin-side down

and sprinkle with herbs and spices.

4. Bake in the oven for 10-15 minutes oruntil aky.

5. Serve on top of greens andmushrooms.

1. Clean mushrooms and rinse and dryleafy greens.

2. In a skillet, melt coconut oil. Add

minced garlic and mushrooms. Sautémushrooms until they soften.

4. Add in clean chard or collards. Sauté.

until wilted and sprinkle with salt to taste.

INGREDIENTS INGREDIENTS

DIRECTIONS

DIRECTIONS

SERVES: 1

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STIR-FRY /8 oz package of tempeh, cut into bite-

sized cubes1 head broccoli, cut into small orets

(alternatively may use 2 cups broccoliorets)

1 small head purple cabbage, cut intothin slices

4 large carrots, cut julienne style1 red bell pepper, sliced into strips1 cup Shiitake mushrooms2 cloves garlic, minced1 Tbsp sesame seeds2 tsp fresh ginger, minced (optional)Black pepper to taste


BROCCOLI AND TEMPEH

STIR-FRY

SAUCE /2 Tbsp Bragg’s liquid aminos or coconut

aminos¼ cup vegetable broth (or water)1 Tbsp sesame oil

1. In a small bowl, mix liquid aminos,

veggie broth and sesame oil.

2. Prep and chop all vegetables and

tempeh cubes – set aside.

3. In a large wok or skillet, sauté garlic ina little sauce mixture until golden brown.

4. Add tempeh, the rest of the saucemixture, carrots, broccoli, and bellpepper. Cook for about 5-7 minutes.

5. Add in mushrooms, cabbage, andginger and cook until soft, about 3-5minutes.

6. Sprinkle with sesame seeds and blackpepper and toss to combine. Serve warm.

INGREDIENTS

DIRECTIONS

SERVES: 2

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Need: 4 wooden skewers soaked for 5minutes in water.

12 oz Halibut (or organic salmon) llets,

cut into 1 oz chunks1 Zucchini, cut into bite-size chunks1 Yellow summer squash, cut into bite-

size chunks1 Green bell pepper, cut into bite-size

pieces

1 Red onion, but into bite sized chunks20 Cherry tomatoes12 Baby portabello mushrooms

Olive oil (for brushing)½ tsp dried oregano½ tsp dried basil¼ tsp black pepper¼ tsp sea salt


BAKED HALIBUT

(OR SALMON)VEGGIE KEBOBS

1. Heat oven to 425 degrees F.

2. Line a baking sheet with parchmentpaper.

3. Thread vegetables and sh onto

skewers, evenly distributed between thefour skewers alternating ingredients.

Place skewers on the baking sheet.

4. Mix together dried spices.

5. Brush sh and veggies with olive oil

and sprinkle each skewer with spicemixture.

6. Bake in the oven for about 8-10minutes or until sh akes easily with a

fork and vegetables are tender.

INGREDIENTS

DIRECTIONS

SERVES: 2(2 skewersper serving)

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1 cup cooked red or white quinoa1 (15oz) can black beans2 Tbsp fresh cilantro1 Tbsp lime juice2 Tbsp hemp seeds

QUINOA BLACK BEAN

LETTUCE WRAPS

¼ tsp sea saltPepper to taste¼ cup pico de gallo1 avocado, diced or slices4 large Bib lettuce leaves

1. Cook quinoa according to packagedirections. Mix in lime juice, cilantro,

hemp seeds, salt and pepper.

2. Wash and dry lettuce leaves.

3. Lay fat and divide quinoa and bean mix-ture evenly among the four lettuce leaves.Top with pico de gallo and avocado.

4. Wrap lettuce like a burrito and enjoy!

INGREDIENTS

DIRECTIONS

SERVES: 2(2 tacos perserving)

2



1 cup cooked garbanzo beans (if usingcanned, drain and rinse well)

1/ ³ cup gluten-free rolled oats1 carrot (or about 5 baby carrots),

shredded

2 tsp cold-pressed coconut oil, melted1 tsp curry powder¼ tsp cumin

¼ tsp paprikaA dash of sea saltA dash of fresh ground black pepper2 Tbsp pepitas (shelled pumpkin seeds)1 Tbsp hemp seeds

6-8 cups leafy greens of choice (Romainelettuce, baby kale, spinach, etc.)

Optional: Dressing of choice (useleftover dressings from salad recipes)


CHICKPEA VEGGIE PATTY

OVER LEAFY GREENS

1. Preheat oven to 375 degrees. Line abaking sheet with parchment paper.

2. In the NutriBullet tall cup, add the

oats, shredded carrots, and spices.

3. Pulse the cup a few times untilcombined. Do not over process.

4. Add in ½ cup of the chickpeas andmelted coconut oil. Continue to pulse

until the beans begin to look smooth. You may need to stop and scrape downthe sides of the cup as necessary.

5. Scoop the mixture into a large bowland add the remaining garbanzo beans.

6. Mash with a fork until you get achunky consistency. Fold in the hemp

and pumpkin seeds.

7. With your hands, divide the mixtureinto 3-4 parts and shape them likehamburger patties.

8. Place them on the parchment linedbaking sheet and bake in the oven forabout 40-45 minutes until golden brown

and crispy on the outside, turning thepatties once midway through baking.

7. Place 1-2 cups of leafy greens on aplate and top with a chickpea veggiepatty. Drizzle with dressing if desired.

INGREDIENTS

DIRECTIONS

SERVES: 3-4(1 patty p erserving)

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S O U P A N D S T E W R E C I P E S

1 Tbsp minced shallot1” fresh ginger, minced2 cups chopped carrots2 cups chopped cauliower

1 medium cooked sweet potato, cubed2 cups vegetable broth

CARROT GINGER

PUREÉ SOUP (SOUPERBLAST Rx)

2 tsp lemon juice½ tsp ground turmeric1/ 8 tsp cayenne pepper½ tsp sea saltOptional: 1/ ³ cup caramelized onion

1. Add all ingredients to the NutriBulletRx SouperBlast Pitcher and extract onthe 7-Minute Heated Cycle.

2. Alternatively, heat all ingredients in alarge pot and blend with an immersionblender.

INGREDIENTS

DIRECTIONS

SERVES: 2

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1 apple, cored with seeds removed6 stalks celery3 cups spinach½ cup walnuts1 Tbsp Dijon mustard

GARDEN OF EATING

(SOUPERBLAST Rx)

½ tsp sea salt1 Tbsp lemon juice2 cups low sodium vegetable brothBlack pepper to taste

1. Add all ingredients to the NutriBulletRx SouperBlast Pitcher and extract onthe 7-Minute Heated Cycle.

2. Alternatively you may use theNutriBullet 600 or 900 then heat in apot on the stove or in the microwave. If

using this method, then the ingredientswill need to be split into two batches.

INGREDIENTS

DIRECTIONS

SERVES: 2

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3 pounds butternut squash, about 1 ½medium squash, peeled and cut into1-inch cubes

2 tbsp olive oil3 cloves garlic, minced

GARLIC ROASTED

BUTTERNUT SQUASH SOUP (SOUPERBLAST Rx)

3 Tbsp fresh parsley10 fresh sage leaves, rinsed, dried and

chopped

1 tsp salt1½ cups vegetable broth

1. Preheat oven to 400 degrees.

2. Mix olive oil, garlic, parsley, sage and

salt together in a zip lock bag or a largebowl. Add butternut squash cubes andtoss to coat.

3. Transfer to a baking sheet and roastfor 50-55 minutes until the squash isfork-tender.

4. Remove from the oven and allow tocool to room temperature for at least 30minutes (Alternatively, you may place in

the fridge for 10-15 minutes to speed upthe process).5. Transfer the cooked squash to theSouperBlast Pitcher. Add the broth andextract on the 7-Minute Heating Cycle.

6. Alternatively, combine the cookedsquash with the broth in a large pot,heat and mix with an immersion blender.

INGREDIENTS

DIRECTIONS

SERVES: 4

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1 Tbsp cold-pressed coconut oil1 medium yellow onion, diced1 garlic clove, minced1 tsp curry powder1 tsp cumin½ tsp paprika½ tsp ginger (fresh grated or powder)¼ tsp turmeric powder1/ 8 tsp cinnamon1½ cups cauliower orets


MOROCCAN

CHICKPEA STEW

1 (15oz) can garbanzo beans (chickpeas),drained and rinsed well

½ cup crushed tomatoes (may usecanned)

½ cup vegetable broth¼ cup fresh cilantro, chopped1 Tbsp lemon juiceOptional: If desired, serve with ¼ to ½

cup cooked brown rice or quinoa

1. Heat oil in a large pot over mediumheat.

2. Add onions and garlic and sauté forabout 2-3 minutes.

3. Add spices and toss to coat. Sautéuntil onions become soft.

4. Add cauliower to the pot and stir

frequently, coating with seasoning.

5. Add chickpeas, tomatoes, and broth.

6. Bring to a boil, reduce heat andsimmer fro about 10-15 minutes untilcauliower is fork-tender.

7. Turn off the heat and add lemon juice.

8. Serve into bowls and top with fresh,chopped cilantro.

INGREDIENTS

DIRECTIONS

SERVES: 2

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1 Tbsp olive oil2 cloves garlic, minced½ white onion, diced

3 carrots, chunks2 ribs celery, chunks1 cup dry brown lentils1 (15oz) can diced tomatoes (try re-

roasted!)

VEGETABLE LENTIL STEW

2 cups vegetable broth1 head kale, removed from stem and

torn into large pieces

½ tsp cumin1/ 8 tsp cayenne pepper¼ tsp saltBlack pepper to taste

1. In a large pot, sauté onion and garlicin olive oil over medium heat untiltransparent.

2. Add carrots and celery, sautéing forabout 5 more minutes.

3. Add dry lentils and spices to the pot.

4. Lastly, add vegetable broth andcanned tomatoes, including the juices.Stir to combine.

5. Bring to a boil. Then, reduce heat tolow, top the pot with a lid and simmerfor about 30 minutes or until lentils andveggies are tender. Toss in kale and stirin until wilted.

INGREDIENTS

DIRECTIONS

SERVES: 4

2



1. IS THERE A SHOPPING LIST?

a. Since there is no set menu and

you are allowed to mix and matchthe recipes that sound the best toyou, there is no shopping list. Besure to sit down prior to the cleanse,review each recipe, and gather thenecessary ingredients. It’s best to do

this prior to starting so that you don’tfeel overwhelmed with shoppingand cooking during the week or nd

yourself missing something whenyour hunger begins to rear its uglyhead.

2. WHAT IS THE 12-HOUR “FASTING”

WINDOW?

a. When planning your meals, tryto leave a 12-hour gap between thetimes you nish your last bite of the

day to when you eat breakfast thefollowing morning. This “fasting”allows your body to produce theproper hormones that optimizemetabolism and detoxication.

3. I’M EXPERIENCING A HEADACHE,

LOW ENERGY, CRAVINGS, MOOD

SWINGS, ETC.

a. These are most likely symptoms ofdetoxication. Hang in there…they

will pass and you will start to feelamazing! Think about cleaning yourhouse – it gets messy before it startsto shine doesn’t it?

FAQS

b. Here’s a few tips to help you get overthe hump. These suggestions should get

those toxins owing and help eliminatethem so you can begin to nourish yourbody.

i. Drink plenty of water –Even though you are drinkingNutriBlasts, your body requireswater not only to stay hydrated,but also to help keep your bowelsregular. When you increase ber

consumption, you can “clog up”if you don’t add water to yourroutine. The whole idea is to movethings along.

ii. Sweat it out – Toxins areeliminated by three avenues; thedigestive tract, the lungs, and theskin. Performing light activitiesto work up a sweat will not only

remove toxins through yourpores, but will help get lymphuid moving along (see massages

below). Other options to induce agood sweat include a dry or wetsauna or steam room.

iii. Pamper yourself with an at-home spa day – Dry brushingand Epsom salt baths are great

additions to a cleansing plan.Brush off dead skin cells andsoak in the tub with heavy-metalbinding salts to help speed alongthe process.

iv. Massages – Massages domore than relax sore muscles.

28



They stimulate lymph ow. The

lymphatic system helps remove

debris and waste that the bodyno longer needs. By circulatingblood and lymph your body will“recover” from detox symptomsmore rapidly. If possible, opt for

a manual lymphatic drainage or adeep tissue massage; they bothwork wonders!

v. Have a headache? - Try some

green tea to help curb a caffeinewithdrawal. Whatever you do,don’t give into the coffee habit.Crave sweets? Give it time tosubside. Resist the temptation toeat sugary foods or processedcarbs. If you must, add in a bit a

natural source of sweetness likemore banana, a pitted date, some

berries or a slice of apple. vi. Just Breathe! – Yoga and

breathing exercises (known aspranayama) help release built-uptoxins by way of the lungs. Yoga isa wonderful cleansing componentas it connects movement withyour breath. This takes care of thesweat component, too!

4. WHY AM I’M EXPERIENCING A

CHANGE IN BOWEL HABITS?

a. Most likely this is due to a suddenincrease in ber. If constipated,

be sure you are still drinkingplenty of water to push it through

your digestive system. If you

are experiencing more frequent

bathroom breaks, you may wish tocut back on the high ber recipes and

include more of the protein options.This is your body’s way of adapting toa change in diet and will most likelypass. For any abnormal bowel habits,please consult your physician.

5. HOW MUCH SLEEP SHOULD I BE

GETTING EACH NIGHT?a. Try to get at least seven hoursof sleep each night. Ideally, eight

or nine hours of quality sleep isrecommended.

6. CAN I EAT _____?

a. A clean diet rules out a few foods,but shouldn’t leave you feeling

deprived or restricted in any way.There are plenty of acceptable foodsto choose from. We encourage youto stay away from sugary sodasand sweets, the white processedours and breads, gluten-containing

grains and breads, alcohol, caffeine,processed meats, and dairy.

FAQS

29



7. WHAT IF I GET HUNGRY; CAN I

SNACK?

a. We’ve provided a list of healthysnack options. While we encourageyou to stick to the three mealseach day, we do not want you togo hungry. Be sure it is true hungerand not emotional triggers such asboredom, unhappiness, or just out ofhabit. Alternatively, you may need alarger portion at one particular meal

to help starve off hunger until youreach the next one.

8. CAN I SWITCH BETWEEN LEVELS?

a. Once you choose a plan, try tostick with it. However, if you arestruggling or nd one level isn’t

meeting your expectations, then it isperfectly acceptable to switch it up.

9. CAN I SUBSTITUTE INGREDIENTS

I MAY NOT LIKE OR ARE

SENSITIVE TO?

a. Absolutely! If you are changing

a recipe for fear you may not like acertain ingredient, I encourage you

to give it a try. Our recipes are madewith foods that provide a wealth

of nutrients. If you are allergic orsensitive to an ingredient, then yes,please change it to suit your needs.We often get asked for banana, nut,or avocado replacements. Some goodchoices to use instead are frozenmango, pear, unroasted cashews,

FAQS

Greek or coconut milk yogurt,pumpkin or other type of seed,

coconut butter or other nut butter.

10. CAN I EXERCISE?

a. Yes, we encourage you tocontinue to exercise. However, wesuggest sticking to more moderateforms such as yoga, biking, walking,Pilates, and swimming. Highintensity workouts like CrossFit

should be put on hold until thecleanse is complete. Take this timeto nurture and restore your bodyand health.

11. SHOULD WE BE DRINKING

OTHER BEVERAGES IN ADDITION

TO THE BLASTS?

a. Yes! Maintaining adequate

hydration is very important. Inaddition to your Blasts and meals,be sure to drink plenty of water tohelp push the ber through and the

toxins out. You’ll be starting the daywith at least 8oz of warm lemonwater. Continue to drink water andherbal tea throughout the day.Strive for half of your body weight

(in pounds) in uid ounces each day.

12. WHAT ABOUT SOCIAL

OBLIGATIONS THAT INVOLVE

FOOD AND DRINKS?

a. While we understand life mustgo on, try to implement the cleanse

30



on a week that you do not haveany social commitments that

include food or drink. If there is noway around it, try to abstain fromalcoholic beverage and choosea menu option that best ts in

line with our clean eating cleanserecipes and guidelines.

13. CAN I DO THIS CLEANSE IF

I HAVE ________? (MEDICAL

CONDITION)a. Please consult your Dr. forclearance before beginning any newdietary program.

14. WHO SHOULD NOT PARTICIPATE

IN THIS CLEANSE?

a. Those who should not participatein this cleanse include those who

are pregnant or nursing, under theage of 18, have been diagnosedwith cancer, liver disease, hepatitis,eating disorders, multiple foodallergies or uncontrolled bloodsugar.

15. WHAT IF I AM TAKING

PRESCRIPTION MEDS?

a. Do not stop taking prescriptionmedications during this cleanse.Consult your Dr. before starting theprogram and ensure there are nonutrient-drug interactions.

16. SHOULD I TAKE A MULTI-

VITAMIN?

a. This program provides a well-balanced nutritional prole.

There should be no need to takea multivitamin unless you havebeen told to by your healthcareprovider or have a nutritionaldeciency that you are currently

taking a supplement for. If vegan,

it is important that you are taking a

Vitamin B-12 supplement as B-12 isonly found in animal-based proteins.

Vegans may also consider a vitaminD supplement.

17. WILL I LOSE WEIGHT ON THE

CLEANSE?

a. In the past, NutriBlasters have

seen modest weight loss. Five

days is not that much time to seemore than 2-3 pound difference,however this week may jumpstartyour motivation to eat a healthierdiet overall. That, in the end, may be

just the thing you need to meet yourweight loss goal.

FAQS

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CLEANIN

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Nutriliving Cleanse 2016