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All content, recipes, photographs, and design copyright Annaliisa’s Organic Kitchen 2014. All content in the Season to Cleanse Workshop – Detox Success 101 is for information purposes only and is not intended in any way to be a substitute for professional medical advice, diagnosis, or treatment. The author is not a medical doctor and may not be held responsible for any adverse effects or consequences resulting from the use of any recipes, suggestions, or nutritional information. Readers should consult appropriate health professionals on any matter relating to their health and well-being. I am not recommending that you take any herbs or supplements while on the cleanse because I am not familiar with your state of health. It is always best to consult with a qualified nutrition or health practitioner who is familiar with the actions of herbs and supplements and the contraindications of combining these with pharmaceutical drugs. Should you decide to go ahead an add herbs and supplements to your cleanse, this is at your own discretion.

No part of this publication may be reproduced or transmitted in any form, electronically or mechanically, including photocopying, recording or by any information storage and retrieval system, without written permission from the author.

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Table of Contents: Building Blocks for Optimal Health 4 Why Organic 5 Making Organic Food More Accessible 6

Detox 101: 7 What is detoxing? Why detoxify? What are toxins? Common Sources of Toxins

To Cleanse or Not to Cleanse? 8 Signs and symptoms that you may need a cleanse 8 How do we benefit from doing a cleanse? 9 Which detox plan is right for you? 10 How to prepare your body for a cleanse 11 De-Chemicalize your life 12 Top 9 tips to minimize your toxic load 12 Top 7 Tips for a Successful Detox 13

One Day Meal Plan + Shopping List 14 Recipes: Blueberry Hemp and Quinoa Breakfast Bowl 15 Purely Green Vibrancy Smoothie 16 Eat a Rainbow Salad with Spicy Almond Dressing 17 Roasted Spaghetti Squash with Kale Pesto 18 Vanilla Bean Raspberry and Avocado Pudding 19 Season to Cleanse: Your Passport to Health and Weight Loss 20 About Annaliisa 21

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Building Blocks for Optimal Health Whole Organic Food

Love & Gratitude

Meditation

Water

Healthy Happy You

Positive attitude

Herbs & Supplements

Exercise Sleep

Annaliisa’s Organic Kitchen: Philosophy I am here to help you sort through the media-driven health hype and guide you towards a well-researched, nutritionally sound way of living. Holistic health integrates and honours the physical, emotional, environmental, and spiritual aspects of an individual’s life. It’s not just about what you put into your body. Emotional standing and spirituality have a dramatic effect on the health of an individual. The mind has the power to heal and cause illness. It is in the hands of the individual to find harmony among themselves and to always keep a positive frame of mind and attitude, to maintain wellness. My aim is to unify the physical, nutritional, environmental, emotional and spiritual components of my client’s life. 4


Why Organic? Organic vs. Conventional Conventionally grown produce is tainted with pesticides, herbicides, fungicides and may have been genetically modified. Fortunately, there is a healthy alternative! Certified Organic means that it is grown free of chemicals, antibiotics and GMOs.

Why is Certified Organic Important? Protect our children: The average child is exposed to 4 times more pesticides from food than adults. In May 2010, researchers at Harvard University found increased risk for attention deficit-hyperactive disorder among children exposed to typical levels of organophosphates, a common pesticide found on conventionally grown fruits and vegetables. The most sensitive newborn was found to be 65 to 130 times more affected than the least sensitive adult!! 1.

2. Prevent soil erosion: The Soil Conservation Service estimates that more than three billion tons of topsoil is eroded from the United States croplands each year. Meaning soil is eroding seven times faster than it is naturally able to replenish. Soil is the foundation of the food chain in organic farming. In conventional farming, the soil is used more as a medium for holding plants in a vertical position so they can be chemically fertilized. As a result, American and Canadian farms are suffering from the worst soil erosion in history.

3. Protect our water quality and promote bio-diversity: Large amounts of nitrogen and phosphorous from fertilizer runoff can create massive algae blooms that suffocate aquatic life, creating large dead zones in our oceans. 4. “Frankenfoods” No Thank you!!! Conventional food has been irradiated (zapped with gamma rays) and Xrayed to prevent natural sprouting, ripening and molding processes. Organic food is your only guarantee that you are not eating Genetically Modified Foods (GMO’s). GMO’s have not been tested for safety and they are not required to be labeled in North America.

5. Keep chemicals off your plate: Pesticides are poisonous and many have been linked to causing cancer. The pesticide residue left on fruits and vegetables can pose major health risks, especially to children. The Environmental Working Group (EWG) found 6 different pesticides in a strawberry and peach, and 5 in a carrot, grape, pear and lettuce leaf. The Centers for Disease Control and Prevention’s national bio monitoring program has detected pesticides in blood and urine samples from 96% or more than 5,000 Americans age 6 and older. About 60% of pesticides currently being used are hormone disruptors. 6. Protect farm workers health: Farmers exposed to herbicides have a 6-times greater risk of cancer than nonfarmers. The World Health Organization estimates that over 200,000 people die every year from pesticide poisoning.

7. Tastes better and has a higher nutritional value: Organic farming starts with the nourishment of the soil which reflects in its taste. Organic food has higher nutritional values, which means you are getting more nutrition for you buck! Researchers at Rutgers University found the amount of iron in organic spinach was 97% more than the commercial spinach.

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Making Organic Food More Accessible Not all of us can to afford to eat 100% organic all the time. The Environmental Working Group (EWG) offers a solution with its list of the 12 most contaminated fruits and vegetables otherwise known as the “Dirty Dozen”. According to EWG, consumers can reduce their exposure to dangerous pesticides by 80% by avoiding conventional fruits and vegetables on this list .

The Dirty Dozen + : a list of produce that contains the highest pesticide content 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14.

Apples Celery Cherry Tomatoes Cucumber Grapes Hot Peppers Nectarines - Imported Peaches Potatoes Spinach Strawberries Sweet Bell Peppers Kale/Collard Greens Summer Squash

A conventional apple can contain up to 42 different pesticides, many of them are known carcinogens

Tips and tricks to make organic food more accessible for you and your family: • • •

Shop at your local farmers’ market, many are open all year

Choose vegetarian meals more often: whole grains like quinoa, tempeh, nuts and seeds and legumes are great protein sources Buy in bulk – make friends with your farmer, local food manufacturer, or restaurant, they offer great resources • •

Grow your own herbs and sprouts all year round Plan your meals ahead so food doesn't go to waste •Buy in season and freeze or dehydrate the goods

Source:http://www.ewg.org/food news/summary/ May 2013

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Detox 101 What is detoxing?

An individual’s health is dependent on the body’s ability to detoxify. Detoxification is the process by which the body eliminates toxins from the cells and body . This is done by decreasing the amount of toxins we put into our bodies while at the same time supporting our body’s detoxification and elimination systems with the nutrients it needs to function properly. The human body is designed to detoxify itself through the primary detox organs; the liver, kidneys, colon, skin and lymphatic system. When the body is overburdened with toxins, detox pathways become compromised or inefficient leading to poor health and disease. Why detoxify? Doing a cleanse helps by improving and optimizing the function of your body’s own detoxification systems so it can neutralize and remove toxins from the body. Our increasingly toxic environment can leave our bodies overburdened and the major detox pathways (liver, digestion, skin, etc..) become compromised or inefficient. The resulting poor digestion, colon sluggishness and dysfunction, reduced liver function, and poor elimination through the kidneys, respiratory tract, and skin all add to increased toxicity. Toxicity can contribute to symptoms like fatigue, skin issues, and chronic headaches and over time lead to chronic illness, such as autoimmune diseases, rheumatoid arthritis, Alzheimer’s disease and cancer. What are toxins? Toxins are any compound that has a detrimental effect on cell function or structure and undermine/stress our organ functions. They interfere with important metabolic and glandular reactions. Toxins come from the outside (exogenous) – the polluted environment, electromagnetic pollution, radiation, cosmetics and skincare, cleaning supplies, indoor environment, medications, alcohol, cigarette smoke, pesticides, etc.. Or from within the body (endogenous) – the by-products of nutrient breakdown, hormones, negative thoughts/emotions, free radicals, and bacterial waste products from the intestines.

Common sources of toxins: Air - Hospitals (dioxins), industrial pollution, automobiles, etc. Water : Air pollution, heavy metals, agricultural runoff (xeno-estrogen), chlorine, bottled water, pharmaceuticals, especially oral contraceptives

Food: Animal meat (hormones, antibiotics), fish (heavy metals), produce (pesticides, herbicides, fungicides, soil depletion in minerals that support detox), food additives (dyes, fillers, thickeners, etc.)

Pharmaceutical & recreational drugs: Nutrient depletion, free radical damage Radiation and nuclear power: Cell phones, computers, Wi-Fi, microwave Microbes: Bacteria, viruses and candida all produce toxins Chemical solvents: Household cleaners (dioxins), paint, building materials, plastics, cosmetics and personal hygiene products

Mental/emotional stress: Prolonged stress causes a varied detrimental cascades that allows toxins to accumulate and lessens the body’s ability to detoxify.

Heavy metals: (lead, mercury, cadmium, arsenic, nickel, and aluminum) Pesticide sprays, cooking utensils, tin cans, cigarette smoke, mercury dental fillings, fluorescent light bulbs (CFLs), batteries, contaminated fish, cosmetics, antacids, and cookware. Industrial processes and gasoline contribute to lead in the atmosphere, which ends up in food crops, water and soil. 7

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To Cleanse or Not to Cleanse? Giving your body a break and allowing it to rejuvenate will have an amazing effect on the way you feel. Toxins can damage the body in an insidious or cumulative way. Without giving your body a chance to cleanse, the detoxification process becomes overloaded, toxic metabolites accumulate, and we become increasingly sensitive to all the chemicals around us. Toxins get stored in our fat cells and start to disrupt the body’s normal processes which can lead to disease, weight gain and chronic fatigue. Your body communicates these problems through symptoms.

Signs and symptoms of toxic overload:               

Running out of energy in the afternoon Inability to lose weight Allergies to environment and food sensitivities Mood swings, bursts of anger, depression, or anxiety High cholesterol Occasional headaches Brain Fog and lack of mental clarity Muscle aches and stiffness Bad breath or body odor (oiiiii!!) Acne Skin Rashes Poor digestion, bloating, gas Chronic fatigue Hormonal imbalance causing severe PMS Irregular bowel movements

Safety first! There are some people who shouldn’t do a cleanse prior to talking to a health care practitioner: Pregnant or nursing women Individuals under the age of 18 Have active cancer Have liver disease, hepatitis Have Type 1 Diabetes Are on medications for bipolar disorder Prior to or just after surgery Weak heart conditions Extremely fatigued individuals Anorexic/bulimic individuals

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How do we benefit from doing a cleanse? Our digestive, nervous, and hormonal systems were designed to work synergistically to achieve optimum health. When we overload them with toxins and unhealthy foods, these systems don't work as well as they should and we get sick. Cleansing helps to restore balance in all parts of the body, leading to improved health.

Increased energy By removing toxins, our body will be able to function at its best and most efficient as less energy will be spent of breaking down and trying eliminate toxic waste. By adding more living enzyme rich foods to our diet, we give the body a chance to focus on spending energy elsewhere, not just on breaking down our food. Adding more whole foods to your diet will naturally help to boost your energy levels as they are vitamin and mineral rich foods. Detoxing will also help to boost your adrenal function, providing you with balanced energy levels and better sleep routines.

Prevent chronic disease An overload of toxins can interrupt normal chemical reactions and lead to dysfunction in the body, which can be the root cause of many health concerns. Toxins can be attributed to causing endocrine disruption, weight gain, neurological diseases, depression, general fatigue and cancer.

Weight loss Toxins affect the body's natural ability to burn fat, leading to weight gain. The liver plays a central role in the metabolism of any type of calorie. When your liver is clogged with fat, it has difficulty breaking down fat to use as fuel. An under functioning liver will also cause hormonal imbalance, which in turn can lead to fatigue and weight-gain. Detoxing rids the body of toxins stored in fat cells and increases metabolism. Detoxing the body will also help to reduce cravings and addictions, which can lead to an unhealthy weight and depression.

Enhance immune system function Detoxing helps strengthen immune system functioning and fights off infection. The lymph system is the sewage system for cellular metabolic toxins. Lymph nodes provide antigens for purifying fluids containing anything from allergens to cancer cells. By following detoxifying lifestyle recommendations, such as dry skin brushing and gentle exercise, you can help the lymphatic system perform optimally.

Slow premature aging Detoxing rids the body of free radicals and heavy metals partially responsible for premature aging. Detoxing helps to increase nutrient absorption, including antioxidants and vitamins that help fight oxidative stress.

Better skin The skin is the largest organ of detoxification. Whatever toxins are not eliminated through the digestive tract will come out through the skin. The liver governs a lot of hormone filtration, but also the making of hormones. If the liver function is impaired by toxic overload, we are more susceptible to hormonal imbalance and in turn suffer from skin conditions such as acne. Flooding your body with detoxifying and beautifying foods will give you a natural healthy glow, more elasticity (less wrinkles), reduce inflammation (Rosacea) and clear up clogged acne prone skin.

Mental , emotional and spiritual clarity The action of cleansing and purifying the body helps to release stagnation, making room for revitalized easily flowing energy. When the body's systems are aligned, a shift also occurs with our mental and emotional states. We can make better decisions, analyze accurately, and see things differently. As your body releases toxins, it also begins to release layers of emotions. Cleansing is all about getting to those deep rooted toxins and flushing them out of your system. Some toxic feelings such as anxiety, anger and fear may surface, giving you a chance to deal with deep rooted pain. Emotions that are stored in the body can start to manifest into the physical body through aches and pains, creating a stagnant liver, depression, among other serious illnesses. Cleansing helps to rid your body of built up emotional toxicity.

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Which Detox Plan is Right for You? There are a wide variety of detox plans and programs out there on the internet, book shelves and even in a box at your local health store. The question is, which one is the right one for YOU? And also, which one is safe for you? Some are designed for weight loss. Others are designed to help you eliminate a dependency on sugar, caffeine or gluten. Others are simply designed to help you purge toxins from your body. When you choose the right program, it's much easier to stick to it but also to recognize the benefits of detoxing and to celebrate the rewards.

Here are some questions to ask before choosing what’s right for you:

Is it sustainable There are some popular cleanses, like the Master Cleanse, that essentially eliminate food all together. Before you buy in to all the promised benefits, you have to ask yourself, is this really right for me, or even sustainable. Will I starve (yes you will), will I have energy to go about my daily life, and how will I be able to sustain this restrictive diet for the recommended 10-14 days.

Is it based on whole foods If you are looking for a quick fix in a box, you need to seriously take a good look at the label on that box. Do you know and understand the ingredients and their purpose? Is it the right cleanse for you? i.e. Is it meant for the liver, gallbladder, or a whole body cleanse? Do you have a clear idea on how to support your body throughout the cleanse? A whole food cleanse will help to provide all necessary supporting vitamins, minerals, fibre and antioxidants to properly release and eliminate toxins in a safe and effective way.

Is it safe When taking on something like a cleanse, we need to take a few precautions. For example, there are certain stages in life when a cleanse is not recommended at all. Pregnant and breastfeeding women, anyone suffering from liver/gallbladder dysfunction, cancer patients, and people who have certain nutrient deficiencies should not take on a cleanse or consult a qualified healthcare practitioner prior to. A cleanse that is too calorie restrictive and lacks certain micronutrients and fibre can backfire by leading to increased cravings and poor elimination. If you’re not properly eliminating toxins, they can be reabsorbed through the colon and cause even more harm in the body.

Is your body prepared to take on a cleanse There are certain guidelines to follow when you take on a detox protocol. You can drink all the green juices and smoothies you want, but if you are not properly eliminating, via the colon, skin, and lymph, your body can actually be at a greater risk from reabsorbing toxic waste! There are also ways to speed up the elimination and also protect the liver from free radical damage caused by newly released toxin in the bloodstream. Following a strategic detox plan which includes antioxidant support will ensure your cleansing efforts pay off! 10

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How to prepare your body for a cleanse: Properly preparing your body for a cleanse will educe the uncomfortable side effects, such as headaches and fatigue, and it will also help you get better results from your cleanse. Here are the best ways to prepare your body for the cleanse ahead of time.

Improve digestion: Using herbs and spices which have properties that enhance digestion like anise, cardamom and ginger will help to increase bile flow. If the bile is not flowing properly the toxins cannot be properly removed from the body. You can also take 2 tablespoons of apple cider vinegar or juice of ½ lemon with water 20 minutes prior to eating to increase digestive juices to help with digestion. Practicing proper food combining, like eating carbohydrates before proteins, will help digest food in an efficient way. Triphala, an Ayurvedic herbal blend commonly used for supporting intestinal detoxification, occasional constipation and overall colon health, is a great way to prepare your digestive system for a cleanse. You also want to have lots of good bacteria in the gut, which helps with digestion, absorption of nutrients, and also to create movement in the colon called peristalsis, which helps with proper elimination.

Increase water intake: Adequate water intake is perhaps the most important requirement to support detoxification. Water assist in removing toxins from the body via the kidneys and helps to remove toxic build-up from the colon by increasing the bulk of your stool. Drink about 4oz of water every half an hour. Herbal teas count toward water intake but caffeinated drinks dehydrate the body. For every cup of coffee, you should add an additional 2 cups of water. If you don’t have a water filtration system in your home, now would be the best time to source one and set it up.

Increase vegetable and fibre intake: Adding more fruits and vegetables to your diet will increase your fibre intake and help to remove toxins from the body. Fibre binds to toxins and helps to bulk things up in your colon to get rid of the bad stuff. Without proper elimination, toxins get reabsorbed from the colon into the bloodstream, which is very harmful for the liver. Fruits and veggies are also rich in antioxidants to prevent and repair free radical damage caused by toxins and high in vitamins and minerals that support the detoxification process.

Begin to reduce toxin exposure: This will help reduce chemical burden so the body can begin to remove stored toxins from the system. It’s hard to completely eliminate toxins from your environment and diet at once, but we have to start somewhere! Start by bringing awareness to the sources of chemicals in your life. Household toxins come from cleaning supplies, beauty products, processed and conventional food sources and the air we breathe. Adding more green plants and an air filter in your home will help to decrease the amount of toxins you breathe in.

Begin to eliminate sugar, alcohol, and caffeine: If you’re an avid coffee drinker, with 2 or more cups per day, start to wean yourself off gradually. This will help to reduce the withdrawal symptoms, such as headaches, experienced during the first few days of a cleanse. You can substitute coffee with green tea, hot or cold cacao, or herbal coffee substitutions made with dandelion root (like Dandyblend). Same goes for alcohol and sugar. Some great alternatives for plain white sugar, high fructose corn syrup and artificial sweeteners include dates, raw honey, pure maple syrup, whole leaf stevia and coconut based sweeteners.

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De-Chemicalize Your Life We are bombarded with toxic chemicals found in our food supply, household cleaners and skin care products. Eating organic whole food is our first line of defence, but we must protect ourselves further from the overwhelming load of chemicals that surrounds us. Chemicals are not only ingested but they are also absorbed through the skin (our largest organ) and inhaled through the lungs. The danger is in the repeated and accumulative exposure to carcinogens and mutagenic ingredients from many sources over time. Our bodies cannot break down these synthetic chemicals so they accumulate, assault and lead to chronic disease. To help you get started with reducing and eliminating your toxic exposure, I have compiled some actionable steps for you to follow!

Top 9 Tips to Minimize Your Toxic Load: 1. 2. 3. 4. 5. 6. 7. 8. 9.

Reduce the use of toxic household cleaning products – avoid formaldehyde, ammonia and phenols. Reduce the use of toxic beauty products – avoid parabens, fragrance, phthalates Eat organic whole foods Get a good air filter (HEPA filter) and many green plants in your home Drink filtered water Use water filter in the shower Use pure essential oils instead of air fresheners in your home Consider natural therapies, such as acupuncture, massage, and chiropractic care to help with pain and illness that are treated with drugs. Avoid plastic , especially PVC and BPA, which are endocrine disruptors.

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Top 7 Tips for a Successful Detox Whether your cleanse is successful and helps you reach your health goals depends on several factors. Below are some tips on how you can reap the most benefit form your detox program.

1 Drink Water, and Lots of It!! This is probably the most important part of a cleanse. Without proper water intake, your body is unable to eliminate toxins and they will end up getting re-absorbed into your blood stream making you more toxic than you were before starting the cleanse! Start every morning with hot water and lemon, drink plenty of water in between meals and enjoy detoxifying herbal teas throughout the day.

2 Pass the Fibre Elimination is critical during a cleanse as stagnation will keep released toxins circulating and toxins can reabsorb into the blood stream. Fiber consumption promotes bile secretion, which will enhance liver function and improve the detoxifying capacity of the liver. Fiber also helps cleanse the digestive tract and help increase friendly gut bacteria. Good sources of dietary fiber include chia seeds, flaxseeds, berries, broccoli, cauliflower, avocado, apples, pears and gluten-free whole grains. While on a cleanse, add a little extra fibre to your daily routine with natural fibre supplements such as psyllium husk.

3 Remove Temptation You may experience some cravings, especially in the first couple of day of the cleanse. Be prepared to combat the cravings by removing unhealthy food from you home, avoid going to places where you are tempted (like bakeries, gourmet food shops with loads of cakes and treats on display, etc..) If you have to go for dinner with friends or family, suggest a healthy gourmet restaurant or eat your meal prior to going out and have a salad at the restaurant.

4 Eat in a calm environment and chew your food This helps with to increase optimal digestion of food and allows for better nutrient absorption. Our digestion is stimulated when our nervous system is in a parasympathetic mode. When we are eating on the run our body is using the sympathetic nervous system and digestion is inhibited, as are the salivary glands needed to start digestion. Our energy is spent increasing the heart rate and our body is in a ‘fight or flight mode’.

5 Be Ready When Hunger Strikes Have lots of healthy snacks available at hand. Cravings may hit you hard, so arm yourself with healthy snacks like smoothies, green drinks, fresh fruit and vegetables, nuts and seeds, and keep hydrated. You may also experience low blood sugar or feel hunger suddenly, so be prepared. When you do your grocery shopping, prepare your veggies ahead of time and make enough food to have leftovers.

6 Gentle Movement Gentle exercise like hatha or yin yoga and walking will help with elimination and also to keep your lymphatic system moving. The lymphatic system helps eliminate toxins and boost the immune system. Dry skin brushing and castor oil packs are an excellent addition to your detox plan to further help eliminate toxins via the lymphatic system.

7 Rest and Relax Rest is so essential during a detox because it is while you are resting that your body begins the healing process. Without rest, your body cannot properly restore damaged tissues. During a detox, your body is working pretty hard in eliminating all the rubbish from your system. Give your body a break and make time for yourself to relax – and don’t feel guilty about it. Early bed time, around 10pm, is essential. Between the hours of 1am-3am is when your liver is doing the most rejuvenation and you need to be in deep sleep during this time. You need at least 8 hours of sleep every night while on a cleanse. Take a relaxing bath at night and drink herbal teas to help you wind down 13

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One Day Cleansing Meal Plan (vegan) This is a sample of a one day cleansing diet that includes a variety of antioxidant rich detox superfoods. The lunch and dinner recipes make for more than one portion, so you will have leftovers for the next day. The recipes are simple and delicious and will leave you positively glowing with energy! Don’t forget to drink extra water with lemon throughout the day, chew your food and breathe deeply!

*Note – The Season to Cleanse Workshop includes both vegan and non-vegan options

Breakfast Blueberry Hemp + Quinoa Breakfast Bowl

Snack Purely Green Vibrancy Smoothie

Lunch Eat a Rainbow Salad + Spicy Almond Dressing

Dinner Roasted Spaghetti Squash with Kale Pesto

Dessert Vanilla Bean Raspberry + Avocado Pudding

Shopping List: Greens:  Green kale 1 bunch 1 small bag mixed greens

Vegetables: Avocados 1 1 medium spaghetti squash (or 3 medium zucchinis) Red onion 1 Carrot 1 Beet 1 (yellow if you can find it!) Cucumber 1 Cherry tomatoes (1 cup) or 1 large tomato Radishes 6

Fruit: Lemons 2 Lime 1 1 ripe pear Raspberries (fresh or frozen) 1 cup Wild blueberries(fresh or frozen) ¼ cup

From the Pantry: Coconut water 6 cups or 1.5 litres Unsweetened almond milk 1 cup Vanilla extract(alcohol free) or powder Coconut oil Spices: Cinnamon, ground ginger, ground clove Sea salt Walnuts (1 cup) Hemp seeds (1/2 cup) Olive oil Nutritional yeast 3 Tbsp (optional) Raw almond butter Raw honey or coconut syrup, optional Cayenne pepper Coconut water 2 cups (optional) Quinoa ½ cup Medjool date 1

Fresh Herbs and Spices:  Garlic clove  Fresh basil  Ginger root 14

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Blueberry Hemp + Quinoa Breakfast Bowl Quinoa is a great source of protein, fibre and B vitamins, making it a cleanse friendly whole grain (although it’s technically a seed). Hemp adds an extra dose of protein, which is especially important in the morning to establish stable blood sugar levels for the day.

½ cup quinoa ½ cup water Pinch sea salt 1 tsp coconut oil 1 date ¼ cup wild blueberries 1 Tbsp Hemp seeds ¼ tsp cinnamon ½ cup vanilla almond milk How to make: Soak quinoa overnight in a cup of water. In the morning, rinse in a sieve and add ½ cup water, pinch sea salt and coconut oil in a medium pot. Chop date finely and add to quinoa. Bring to a boil, turn down heat, and simmer covered for 12 minutes. If you haven’t soaked the quinoa, rinse quinoa first, then add 1 cup of water and simmer for 15 minutes. To serve, add blueberries, cinnamon , hemp seeds and almond milk. Makes 1 serving 15

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Purely Green Vibrancy Smoothie This smoothie is truly green and will have you buzzing with good vibes. Avocado is a fantastic way to get a nice creamy texture like banana usually creates. Allow the ingredients to soak for 5 minutes so the hemp seeds get soft and create a creamy texture.

2 cups coconut water (or plain water) 1.5 cups kale 1 ripe pear ½ avocado ½ cup cucumber 1 lime, peeled 3 Tbsp hemp seeds 4 ice cubes How to make: Combine all ingredients in the blender and allow to soak for 5 minutes. Buzz until smooth.

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Eat a Rainbow Salad + Spicy Almond Dressing This salad is just sunshine and rainbows on a plate with a side of super liver detoxing benefits! I love a little kick in the spicy almond dressing, try adding just a little tiny bit of cayenne at a time to see how much you can handle:) 2 Big handfuls greens (equals 1 small bag) 2 slices red onion 1 medium carrot 1 medium yellow beet (red is ok too) ¼ English cucumber (about ½ cup) 1 cup cherry tomatoes (or 1 large tomato) 6 radishes ¼ tsp dulse flakes Dressing: 2 Tbsp raw almond butter 3 Tbsp water 2 Tbsp lemon juice 1 garlic clove ½ tsp ginger root, grated ½ tsp raw honey or coconut syrup, optional ⅛ tsp cinnamon Pinch cayenne pepper

How to make: To make the dressing, combine all ingredients into a small blender and buzz until smooth.

Scrub radishes and beets well and slice very thinly using a mandolin slicer or a knife. Cut cucumber into quarters lengthwise, then slice thinly. Slice onion thinly and cut tomatoes in half. If you’re using a big tomato, cut into bite sized pieces. Assemble salad by roughly chopping greens in a serving dish, then adding all the toppings. Sprinkle with dulse flakes and add dressing. Makes 2 main dishes

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Roasted Spaghetti Squash with Kale Pesto Squash is an excellent source of carotenoid antioxidants and have anti-inflammatory properties. Roasting helps to bring out their beautiful flavour and makes them a fun alternative to grain noodles. If spaghetti squash is unavailable, use zucchini noodles instead. (Instructions below) 3 small zucchinis (4 cups) OR 1 medium spaghetti squash 2 tsp coconut oil ¼ tsp cinnamon ¼ tsp ground ginger ¼ tsp sea salt Pinch ground clove Kale pesto: 2 cups kale 1 cup walnuts, soaked 3 Tbsp hemp seeds 3 Tbsp lemon juice (1 lemon) ⅓ cup olive oil ¼ cup water 2 garlic cloves 6 basil leaves 3 Tbsp nutritional yeast (optional) ¼ tsp sea salt How to make: Preheat oven to 400F. Cut squash in half and scoop out the seeds. Rub the flesh with coconut butter, then sprinkle with cinnamon, ginger, sea salt and clove. Place on a baking sheet cut side up and roast for 4555 minutes. Squash should be tender but not mushy. To make kale pesto, roughly chop kale, drain almonds and place all ingredients into a food processor and pulse to mix. Then blend until smooth. You may have to stop the machine to scrape the sides a couple of times and add a touch more water or oil if things aren’t moving well. Allow squash to cool for 10 minutes, then use a fork to scrape out the flesh. Mix with 1 cup of kale pesto pesto. You should have a bit of pesto left over, which you will use for nori rolls. If you want to use zucchini, you will need about 3 medium sized zucchinis. You can use a spiral slicer to make noodles or use your vegetable peeper to make long ribbons, then slice thinly. You should have roughly 4 cups of noodles. Sprinkle noodles with ¼ tsp sea salt and gently massage. Allow to sit for 5 minutes, then mix with 1 cup of pesto. (save left over pesto for nori rolls). Makes 2 servings (+ extra kale pesto) 18

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Vanilla Bean Raspberry + Avocado Pudding This is one of my favourite treats. One, because it takes less than five minutes to make, and two, because it is so deliciously creamy and satisfying. I love the sweet tartness of raspberries combined with the mellow avocado. YUM! Do try to use vanilla powder while on a cleanse because the extracts are made with small amounts of alcohol. 1 cup frozen raspberries ½ avocado ¼ cup vanilla almond milk ¼ vanilla powder or ½ tsp liquid vanilla extract How to make: Blend all ingredients in a small blender until smooth.

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Ready to take your health and energy levels to the next level? With the Season to Cleanse Online Workshop I will be there every step of the way to help you get the most benefit from this comprehensive detox program. I'm a busy Momma of two little babes, so I know what it's like not to have any time. I have come up with the easiest meal plan possible with 4 shopping lists, simple and delicious recipes and a handy pantry makeover list you will be able to use forever. I have thought of everything, including a guide on how to keep your produce the freshest, how to cook beans and sprout, and how to distress so your body can actually begin to heal. I will also decode all the sources of toxins, so that you are better able to make informed decisions and reduce your exposure to everyday toxins. Together, we will combat cravings and deal with the emotional aspect of cleansing. The one on one session with me will help you customize your health plan and stay on the right track.

Here is what's included: 14 Day Meal Plan - Including 3 Day Smoothie/Juice Cleanse 80+ All New Recipes - For meal plan + bonus recipes (both vegan and non-vegan) 4 Shopping Lists with Meal Plan Detox 101 - How, What, Who and Why Top Detox Superfoods and Herbs Guide to Supplementation Guide to Combat Cravings How to Detox Emotionally DIY Home and Beauty Care 45 Minute Consultation with a Certified Holistic Nutritionist E-mail Support Private Facebook Group Webinar to Kick Off the Cleanse

Sign up today, space is limited! Register here: Season to Cleanse Online Workshop 20

www.annaliisakapp.com


Annaliisa is a British Columbia based natural food chef, holistic nutritionist and the woman behind Annaliisa’s Organic Kitchen, a wellness company that inspires people to take control of their own health. Annaliisa advocates for nutritious and delicious whole foods and their amazing healing qualities. Her fact-filled nutrition articles and recipes can be found on her blog and various on-line publications. Her services include online interactive nutrition workshops, live culinary workshops, and one on one health coaching. Connect with Annaliisa:

21 www.annaliisakapp.com


Season to Cleanse Detox Success 101