Viewing entries tagged
gut health

Shopping list, protocols, and support for my 10 day cleanse

Comment

Shopping list, protocols, and support for my 10 day cleanse

Hello fellow health warriors! Spring is here and with the entrance of warmer weather we begin to notice the clutter that has built up around us through the winter months. While it is important to clean your home, organize your car, file paperwork etc. it is also just as important to do the same for your mind, body, and spirit. I am embarking on another 10day cleanse led by a fellow classmate of mine at the Integrative Institute of Nutrition. She is a toxicologist, doctor, and a beautiful soul. Follow the facebook page she has started with the cleanse protocols, recipes, and adaptations here

The word cleanse has been confused for many, mainly that it is associated with some sort of fast track weight loss plan; that is not what this cleanse is about.

I believe a Spring cleanse is a time to:

  • Limit the stress on your digestion by eating  blended, nourishing foods
  • Rebuild your immune system after the taxing cold weather of the previous months
  • Refresh our minds and intentions for the months ahead.

Here is my shopping list for what I will be using to build meal replacing smoothies and raw blended recipes:

Liquids

  • Chaga tea (detoxifying)
  • Green, white teas, puerh (cleansing for blood)
  • Coconut and other nut milks (homemade if possible) almond milk, pumpkin milk, flax milk etc.

Healing spices 

  • Turmeric (anti inflammatory)
  • Cinnamon (blood sugar regulator)
  • Cayenne (metabolism, intestinal cleanser)
  • Ginger (digestive aid) 

Vitamins, minerals, adaptogens

  • Maca (adaptogen/hormonal health)
  • Carob (bowel conditioner/protein source)
  • Raw cacao (caffeine/antioxidant) 
  • High quality green powder. I like Healthforce naturals but pick your favorite

Fiber 

Protein 

  • Hemp
  • Spirulina
  • Chlorella,
  • Nuts/seeds (pumpkin, sunflower, almonds, cashews, flax etc)
  • Nut seed butters (almond, cashew, sunflower, etc)

Healthy fats

  • Flax oil
  • Coconut oil
  • Avocado
  • Nuts/seeds (pumpkin, cashew, sunflower, almonds)
  • Nut/seed butters

Low glycemic sweeteners 

  • Lucuma
  • Pure stevia
  • Dates (fruits can be used as well)

Vegetables

  • Beets
  • Celery
  • Herbs (parsley, cilantro, mint)
  • Cucumber
  • Red cabbage
  • Dark leafy greens
  • Cauliflower
  • Broccoli
  • Avocados

Fruits

  • Bananas
  • Raspberries
  • Blueberries
  • Cherries
  • Strawberries
  • Apples
  • Mangos
  • Pineapple

Dr Rhea suggests in order to make a meal replacing smoothie:

Start by using one from each category (you’ll notice overlap too) and switch it up so you’re not consuming too much of one thing. Remember, moderation is key. Add the supplements to a beautifully balanced concoction of vegetables and fruits – see my recipe album for specific recipes and ideas: https://www.facebook.com/media/set/?set=a.511991548846468.1073741826.397072023671755&type=3 Organic, if possible. Here’s a list of the clean 15 (those veggies/fruits you DON’T have to buy organic) and the dirty dozen (those you definitely want to purchase clean & local if possible): http://www.ewg.org/foodnews/ Top up your blender with filtered water, coconut water (look for ones with no additives) or a dairy-free milk of choice – hemp, almond, rice or for those dairy-lovers, raw, organic). 

Here are some of my own recipes that can be incorporated over the 10 days. Just make sure to keep all the ingredients vegan and raw unless noted below:

 

 My daily protocol looks something like this:

Note: You can switch these meals around to different times of the day and modify to your nutritional needs and personal preferences. Again please go to the RAWjuvenation page for cleansing protocols. 

Wake up:

First “meal”

Lunch

  • Low sugar green juice
  • Drink slowly
  • 1Tbl flaxoil or coconut oil for added calories if needed

Snack

  • Raw recipe of of pudding rich in fat or nut/seed pesto

Dinner

or

  • large glass of homemade nut milk with cinnamon

or

Eat/drink when hungry.

Meditate.

Take long walks outside.

Take part in a creative project.

Connect with loved ones. 

Remember to join the group for more support but you do not need to deprive yourself of food. Add in raw blended recipes when craving something more filling, drink homemade nut milks for snacks, juice as much as possible, meditate, do yoga, start a creative project…reflect, rebuild, restore. Find clarity, peace, and your inner voice again. Cleansing is a beautiful way to honor your self and allow new blood, ideas, and energy into your life. 

Follow me on my Facebook page for my daily meals, recipes, and videos during my 10 day cleanse journey!

Comment

1 Comment

Raw Vegan Pub Cheese!!!

When I was growing up Friday nights in my house were great. My mom would let us put our feet up on the table and recline back like old men, we would eat pub cheese, and my mom would crack a rolling rock while we listened to tunes on the radio. Life was simple. Good cheese, family, and music was all we needed. 

Unfortunately dairy is no longer a friend of some members of my family (nor is the gluten in beer anymore) so we have had to make some changes. 

I have made a raw vegan version of the famous pub cheese to fill the void and luckily there are some great Gluten Free beers hitting the market to recreate the magic. 

Here is a list of the top 10 Gluten Free Beers from Gourmet Magazine

I made this with soaked raw almonds and macadamia nuts. The great thing about soaking your nuts before eating them is that it removes a lot of the lectins (protein binding carbohydrates that are found in plants and animals). Lectins can be harmful for digestion because of their binding qualities that can attach to the intestinal lining and cause a lot of problems such as reduced nutrient, mineral, and protein absorption, as well as leptin resistance (a pre diabetic condition linked to obesity). This is important information for people with gluten allergies who are probably dealing with or have dealt with some kind of intestinal damage like leaky gut :/

Read more about lectins and how to reduce them in your diet here

Not to fear because soaking nuts greatly diminishes the lectins levels so this recipe is free from gluten, grains, and dairy as well as gut friendly :) 

First off rinse and then soak your nuts overnight in filtered water.

Drain the nuts and rinse off any additional residue and place in a blender along with the remaining ingredients. 

Blend until smooth. Taste for seasoning. 

Transfer to a fine sieve lined with cheese cloth and place over a bowl to drain overnight. ( I know there is a lot of waiting here but the prep is stupid easy so it all works out in the end)

Turn out the cheese and eat up! 

Raw Vegan Pub Cheese

Raw - Vegan - Paleo - Gluten Free - Grain Free - Soy Free - Sugar Free

Ingredients

  • 1 cup raw cashews 
  • 1/2 cup raw macadamia nuts 
  • 3 Tbl Extra Virgin Olive Oil
  • 3/4 cup Water
  • 1/4 cup Fresh Lemon Juice
  • 1/4 tsp Fine Sea Salt
  • 1 Garlic Clove minced
  • 3 Tbl chopped Parsley (measure after chopping)
  • 2 tsp Dried Thyme
  • 1/8 tsp Black Pepper
  • 2 Tbl Chopped Chives (measure after chopping)

Instructions

  1. Rinse off the nuts and place in a bowl.
  2. Cover with water and place in the fridge to soak overnight.
  3. Drain and rinse the nuts and place in a blender along with all of the remaining ingredients minus the chives.
  4. Blend until smooth.
  5. Fold in the chives and transfer the cheese to a sieve lined with cheesecloth placed over a bowl to drain.
  6. Fold the cheesecloth over the top and place in the fridge to drain overnight.
  7. Turn out the cheese and serve!

Notes

  1. The flavors need time to mellow in this recipe so if you taste it right out of the blender don't be surprised if the garlic and lemon come on strong. Feel free to play around with the amount of garlic to suite your preference. If you don't like a raw onion favor feel free to leave the chives out but they really lend a good bite to the cheese.

1 Comment