S P R I N G C L E A N S E G U I D E

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replacement for any medical treatment. Please seek the advice of a healthcare professional for your specific health concerns. Individual results may vary.

COPYRIGHT © 2017 SIMPLE GREEN SMOOTHIES, LLC | FIRST EDITION: MARCH 2017

RECIPES & PHOTOGRAPHY: LINDSEY JOHNSON | DESIGN: FRILLY MILLY CREATIVE

CLEANSE GUIDE

WELCOME TO FRESH STARTLetter from Jen Hansard ............................................................................. 4

Meet the cleanse team ...................................................................................5

What in the world is a cleanse? ..................................................................6

Four reasons to do a cleanse ......................................................................8

HOW TO ROCK THE CLEANSEGetting started on the cleanse .................................................................10

What to expect during the cleanse.......................................................... 11

HANDY CLEANSE RESOURCESStocking your kitchen for the cleanse ................................................... 15

Five tips for a successful cleanse ............................................................. 16

Cooking tips while cleansing ..................................................................... 17

Food storage tips while cleansing ........................................................... 18

FREQUENTLY ASKED QUESTIONS ............................. 21

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Thanks so much for joining our 21-day cleanse!

At Simple Green Smoothies, we’re here to prove that a cleanse doesn’t need to be a boring, starvation-filled, patience-testing challenge. It can be a delicious, enjoyable adventure that transforms your body, your health, and your life! If you want a cleanse like that, then you came to the right place. We started Simple Green Smoothies to share our passion for nourishing our bodies with fruits, vegetables, and leafy greens. The best part is all you need is a blender to create something truly delicious and insanely nutritious. But that’s just the beginning.

Green smoothies are like a gateway drug to a whole new world of healthy eating.

Once you get a taste of how it feels to fuel your body with green smoothies, you just want more. And that’s exactly what this 21-day cleanse is about— giving your body more of the good stuff.

We teamed up with food photographer Lindsey Johnson to create an incredible 21-day meal plan that takes you day-by-day through the cleanse. By the end of the three weeks, your skin will be glowing, you’ll have energy to burn, and your whole body will feel vibrantly alive! You’ll also have a good supply of simple and healthy recipes in your arsenal to keep up the good work post cleanse!

PEACE, LOVE & LEAFY GREENS,

Jen Hansard

JOIN US HERE!

to Fresh Start

LINDSEY JOHNSON FOOD PHOTOGRAPHER & RECIPE CREATOR

Born and raised in the Mountain West, Lindsey’s two great loves have always been cooking and taking photographs. But it wasn’t until she was living in the

suburbs of New York City and started her food blog, Café Johnsonia, that her two hobbies overlapped in a happy collaboration. In 2010, Lindsey transitioned to living a gluten-free and predominantly vegetarian lifestyle and began her love affair with vegetables, green smoothies, and fresh juices.

JEN HANSARD CO-FOUNDER

Jen is the creative force behind Simple Green Smoothies. She lives in Brooksville, FL with her husband and two lil’ rawkstars. If she’s not hanging around the Hansard Farm, you’ll most likely find her on a wild adventure with her family— National Park road trips and Craigslist treasure hunts are often on the agenda. Jen traded her addiction to Starbucks coffee for green smoothies— and has her two adorable kids and husband hooked on them as well.

the Fresh Start Team

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WHY SHOULD WE SWAP THE CHIPS FOR THE CARROT STICKS? TRADE THE TAKE-OUT DINNERS FOR THE HOME-COOKED ONES? WHAT’S THE BIG PAY OFF?

We get it. It sounds like a lot to sacrifice... and for what exactly? Well, the goal of a cleanse is to make you feel alive again. Are you often tired, bloated, weigh more than you should, have dull skin or issues with your digestive system? If you said YES to any of these, you’re not alone. The cause of these issues is often related to poor nutrition and toxic buildup within your body. This cleanse helps flush toxins from your body and streamline the liver, colon, and kidneys to work efficiently and effectively, making you feel like a whole new person.

This cleanse is a detox: ridding your body of toxins that are weighing it down. Toxins are in the food we eat, the air we breathe, the products we use, and are even produced through chemical reactions within our own bodies. Who would have thought?! We’re constantly bombarded by toxins and our bodies are exhausted from it. Yes, we have natural processes to clean up the toxins they produce, but that’s not enough anymore. A cleanse is the best way to give our bodies a little extra help in flushing them out so it can function optimally again and restore our energy levels.

We know the word “detox” can freak people out since it’s often associated with addictions, like alcohol and drugs. But the truth is, we also need to detox our bodies from things like: sugar, pesticides, caffeine, and processed foods—these are the big ones. It’s very easy to become dependent on these things for their “feel good” effects when you need energy, seek comfort, or feel like celebrating. In the moments of these “food and drink binges,” you feel good and satisfied, but shortly thereafter you go right back to feeling tired, sad, and unfulfilled. You find yourself looking for a quick fix all over again, and it’s really hard to stop.

SO, WHAT’S YOUR DRUG OF CHOICE?

the world is a cleanse?

In that sense, food and caffeine addictions are very similar to drugs and alcohol. It’s hard to imagine coping without them, right?

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Is sugar your nemesis?Can’t live or even breathe without coffee?Need a soda to keep your energy from crashing?Or maybe it’s a non-stop craving for carbs.

We ain’t gonna lie—Jen looooooves coffee and black licorice.

Whatever your pick-me-up is, we know it’s hard to quell the cravings and break free of the hold these foods and drinks have over you. But we also know that these things are at odds with having a healthy body and a healthy lifestyle. And this cleanse is a great way to clean the slate and take control again.

THIS CLEANSE IS NOT ABOUT STARVING YOURSELF. You’ll eat actual meals throughout the cleanse and enjoy the taste of whole foods such as our Black Bean Zucchini Tacos, Roasted Veggie Bowl, Veggie Pizza with Quinoa Crust, Asian Rainbow Kale Salad, and one of our new favorite snacks: Carrot Cake Warrior Bars.

You don’t need to worry about calorie restrictions during the cleanse since the meals are unprocessed and many ingredients are high in water. When you deprive your body of calories, it actually holds onto water and excess weight. For optimal weight loss, you need to nourish your body with whole foods, so you get the essential vitamins, minerals, phytonutrients, and antioxidants your body needs. When you follow a whole foods lovin’ lifestyle, you’ll reach your ideal body weight in a very healthy way.

This cleanse is a pro-active way to get yourself out from under any food dependencies you have, and give you a fresh start at healthy eating. You’ll learn to cook healthy and hearty meals and discover simple and tasty snacks to fuel you throughout the day.

the world is a cleanse?

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to do this cleanse

YOU’RE TIRED ALL THE TIMEFamily, work, and social commitments leave us with little energy for anything else— including taking care of ourselves. It’s only when we start to feel run down and out of sorts that we’re forced to listen to what our bodies are trying to tell us. A cleanse focuses on giving our bodies the care they need—and deserve.

YOUR DIGESTIVE SYSTEM IS OUT OF WHACKCramping, constipation, and diarrhea are all signs of a hurting digestive system. It’s important to keep our bowels and other organs of elimination working efficiently if we want to be happy campers! If we don’t, the toxins that our bodies are working hard to expel will simply be reabsorbed, which can lead to even more unpleasant symptoms such as headaches, fatigue, and skin problems. During the cleanse, we’ll eat fiber-rich foods to create an intestinal “broom,” sweeping away unwanted waste and keeping the gut-lining healthy.

YOUR WEIGHT IS NOT WHERE IT SHOULD BEOne of the side effects of the 21-day cleanse is weight loss. We avoid the refined carbohydrates (white bread, packaged cereals, pasta, etc) that are leading contributors to weight gain. These carbohydrates are instantly transformed into sugar by our bodies (and we aren’t designed to handle such abundant influxes of sugar). When we eat sugar-laden foods or refined carbs, the sugar goes directly into fat stores where it simply “sleeps” like a bear in hibernation, until we need a burst of energy that our food intake for the day can’t cover.

YOUR SKIN LOOKS DULL AND DRABOur skin plays a major role in eliminating toxins and other harmful substances. When we sweat, toxins are released through our pores. This cleanse floods the body with amazing amounts of nutrients, water, good fats, and antioxidants which help the skin do its job much more efficiently. That’s not all though: this cleanse improves our skin— leaving us with brighter, clearer, glowing skin from head to toe.

Now isn’t that a fabulous bonus?!

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HOW TO ROCK IT

SO, YOU’VE DECIDED TO DO THE CLEANSE... NOW WHAT?!

First things first: set a date to begin the cleanse.

We recommend you give yourself at least five days before you plan to start the

cleanse to read through this guide, purge your pantry of temptations, and hit up

the grocery store. Once you’ve picked the actual start date, write it down in your

calendar. This may seem silly at first, but it’s very easy to “forget” or put something

off if it’s not right there in ink in your planner. Besides, if you made plans with a friend

to meet up two weeks from Tuesday, wouldn’t you write it down?

Your friendship with your body is just as important.

It’s time to decide whether you’d like to invite some (or all!) of your friends to join you

on this lifestyle transformation. Doing a cleanse with your friends gives you a circle

of support and mutual encouragement along the way... and it’s more fun. But just as

importantly, it helps keep you accountable (especially when you’re tempted to give

in to that occasional craving that sneaks up when you least expect it).

If you’re doing the cleanse solo, consider asking a friend to join you! Life is better

when we do it together, and sticking with this cleanse for 21 straight days will be so

much more doable if you have someone to share the experience with. Know that we

are always on your side and here for you if you need to reach out to someone. Reach

out through social media, or shoot us an email! We’re here to cheer you on!

started on the cleanse

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CLEAN YOUR PLATE The first seven days are designed to give your body a break from caffeine, sugars and processed foods while still loading up on satisfying, nutrient-rich meals. This is a gentle transition to jump start the cleanse. You’ll still have a healthy love affair with legumes and gluten-free grains before the true detox party begins in week two.

DETOX WITH LOVEIn week two, you’ll eat large amounts of fiber-rich vegetables seasoned to perfection, snacking on fresh fruits and seeds, and drinking tons of water, green smoothies, and herbal teas to flush out those toxins. This is where the true reset happens, so be kind to yourself, rest and eat up! Detox symptoms may surface during this time and could require you to slow down for a few days while your body works hard at pushing toxins out of your body. Also, your energy levels will begin to rise during this week and your skin will really begin to glow— woohoo!

EMBRACE THE LIFESTYLEFor the home-stretch of the cleanse, you’ll be introduced to more delicious recipes to help you ease into a healthy lifestyle that’s sustainable. Get ready for some truly delicious meals! This week, we encourage you to focus on eating when you’re truly hungry and tapping into the emotional role that food often plays in your life. We’ll help you implement your favorite aspects of the 21-day cleanse into your life so you can continue on the journey of a healthier and happier you.

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These next 21 days you’ll spend quality time in the kitchen cooking meals, prepping quick nutritious snacks and blending green smoothies. Each week of the cleanse builds upon the last, giving you more and more delicious recipes, invaluable food knowledge, and tips to continue a whole foods lifestyle once you complete the cleanse. Below is a peek inside of what you can expect each week.

TANGIBLE WEEKLY GOALS

expect during the cleanse

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Water doesn’t just hydrate your body, it helps flush out toxins via the kidneys and other organs of elimination. During the cleanse, drinking 60 ounces of water is a good goal if you’re just doing normal activities and it’s winter time. And if you’re exercising a lot, or in heat/summer, aim to drink between 80-100 ounces of water a day. And not just any water— the quality is important. Filtered water removes potentially dangerous elements such as aluminum, arsenic, fluoride, over the counter drugs, and other byproducts from your water. A water filter in your home is a better choice than bottled water, as plastic bottles usually contain bisphenol A (BPA) which is a synthetic hormone disruptor and is linked to many health problems, most notably breast cancer.

STAY HYDRATED WITH THESE CLEANSE-FRIENDLY BEVERAGES:

Fruit-infused coolers: Aside from tasting delicious, infusing your water with fruit squeezes a little extra nutrition into your day. It also assists your body in absorbing the water. Oh, and all that fruit at the bottom? Eat it up when you’re done! You can find six Fruit-Infused Cooler recipes in the beverage section of our Printables guide.

Herbal Teas: Herbal teas aid in the detox process by keeping you hydrated and helping your organs function properly. Look for a detox tea that contains dandelion root, calendula (marigold), dandelion leaves, or nettle.

Coconut Water: Coconut water is a naturally powerful hydration drink containing a lovely balance of electrolytes, in particular potassium, which helps the body to stay hydrated after exercise or being out in the heat.

Cleanse-friendly beverage recipes: In our weekly guides, you’ll find the recipes for our staple cleanse beverages: Morning Tonic, Iced Herbal Tea, Fresh Mint and Ginger. Tisane, Fruit-Infused Coolers, and Spiced Almond Milk.

HYDRATION IS KEY!

expect during the cleanse

TIP: Invest in a BPA-free water bottle to carry your drinks around with you, or only buy water in glass bottles. Skip drinking from plastic bottles that have been in the heat, such as left in the car, as this allows the chemicals to leach into the water more easily.

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Light to moderate exercise is great during the cleanse. It pushes toxins through

the lymphatic system, promotes bowel movements, and encourages sweat—which

purifies our skin and gives us a sexy glow. If you’re planning on doing intense workouts

(Cross Fit, marathon training, etc) while on the cleanse, we recommend these two

options for you:

1 Drastically reduce your exercise routine during week 2 of the cleanse.

2 Continue working out but skip week two of the cleanse (the second week is not

designed to be done while working out intensely).

Good quality sleep is essential during the cleanse... and anytime really! Sleep gives

the body the time to repair and renew, as it’ll be doing a lot of extra internal work

during these 21 days. Aim to be in bed and asleep by 10pm because the greatest

physiological repair work happens between 10pm and 2am. If you stay hydrated,

move your body, and get plenty of sleep, this cleanse will be a great jump-start to

your health goals.

We’re dedicated to helping you fall in love with this cleanse and its recipes. If you

commit to the plan and our guidelines, you’ll not only reset and rejoice in your body,

you’ll hopefully feel a lot better, too!

EXERCISE

SLEEP

expect during the cleanse

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Visit the Vegetarian Resource Group to learn more about plant based-proteins.

A common question we’re asked during the cleanse is “Where will I get my protein?”

Protein comes in many forms, not just from meat! You can get protein from great plant-based sources too— like nuts, seeds, fruits, vegetables, grains, and legumes. Nuts, seeds, and legumes have particularly high levels. There’s also a myth about how much protein most people actually need. According to Dr. T. Colin Campbell, the author of China Study, 8 to 10 percent of your calories should come from protein. If you’re an athlete, increase that to 10 to 15 percent to support tissue repair. For example, if you need to eat 2,000 calories in a day, you’d want about 200 calories to come from a protein source. The amount of protein required for each person is not the same, and varies depending on one’s weight, age, activity level, health, and loads of other variables. The recommended protein intake is therefore quite controversial, as it really needs to be individually assessed by a certified nutritionist for an accurate result.

This cleanse is a balanced, whole foods program that’s designed to detoxify your body, but not deprive or starve you. That’s why we include ingredients like lentils (18 grams of protein per cup), black beans (15 grams per cup), chickpeas (12 grams per cup), quinoa (9 grams per cup), almonds/almond butter (8 grams per 1/4 cup/7 grams per 2 tablespoons). We made sure to include enough protein in every meal and snack throughout the meal plan (this helps keep your junk-food cravings at bay, too).

Protein powders and supplements have not been included as a general rule. The reason for this is that protein powders are not a natural food— they are highly processed, and we really don’t know what they’ll do to the body long-term. Instead, we include an abundance of plant-based protein that your body knows what to do with and how to metabolize. Each meal includes a balanced amount of protein, as do the snacks and green smoothies. If you still wish to boost your smoothies with a protein powder, we recommend using a plant-based one like hemp or pea protein. Also, check the label to make sure no sweeteners are added.

PROTEIN WITH A PLANT-BASED PUNCH

expect during the cleanse

We encourage you to make this cleanse your own, as each person will have different requirements throughout. So now that you know your body will be nourished with enough protein and nutrients, it’s time to break up with the junk!

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When it comes to preparing real whole foods, here are some fun tools and special ingredients that may come in handy. They aren’t necessary, but they do make it fun! Visit our kitchen essentials page on our website to purchase these products online. Also, make sure you have a good quality chef’s knife for karate-chopping veggies, along with a cutting board.

CLICK HERE to visit our Kitchen Essentials page where you can purchase the following items:

Cuisinart Immersion Hand Blender

Cuisinart Mini-Prep Food processor

Pyrex Glass Storage Containers

Vitamix Blender, Reconditioned

Spiral Vegetable Cutter

Glass Pint-Size Jars

Glass Quart-Size Wide-Mouth Jars

Stainless Steel Straws + Straw Brush

Plastic Storage Caps

Chia Seeds

Coconut Oil, unrefined

Coconut Flakes, unsweetened

Hemp Hearts

Pure Vanilla Extract

Pure Maple Syrup

your kitchen for the cleanse

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for a successful cleanse

HAVE A THROW-AWAY PARTY! It’s time to toss out the junk food and clean out your fridge. Having junk food in your kitchen is just too big a temptation and can undermine even the strongest willpower in a moment of weakness. Your body will be a lot happier if you don’t pig out on all the junk food right before you start the cleanse, so make sure to toss it all out.

COOK IN BIG BATCHES. Save tons of time and energy by prepping and cooking in batches during the cleanse. Most of the meals are under 30 minutes to make, but you can minimize your time in the kitchen by doing most of the work ahead of time. Make double batches of recipes you’ll eat more than once that week. Store recipes in the fridge for up to three days (or in the freezer for a longer period of time). You can also wash and chop all your weekly fruit and vegetable snacks ahead of time and store in the fridge for a quick grab.

DON’T PARTY ALONE. Joining your friends for a Friday night burger, fries, and drinks might be a lot to handle. But that doesn’t mean you have to stay home, nursing your dandelion tea and feeling lonely, isolated, and deprived. Get creative— if you and your friends love the coffee shop routine, go! Just order a hot unsweetened herbal tea. Instead of catching up with a friend at a restaurant with too many temptations, hike and talk, or search for a salad bar. Pack your willpower in your back pocket, go out, and have fun! Oh, and bring along some almonds.

QUENCH YOUR THIRST. Make water and tea your hydrating buddies. Purchase a pitcher and pour your daily water requirement into it at the beginning of the day, to make sure you get your full quota of the water your body needs every day. The suggested Morning Tonic, Fruit-Infused Coolers, and tea count toward this daily water requirement.

GET YOUR SPOUSE AND FAMILY MEMBERS ON BOARD. Invite everyone in your household to review movies, books, and information that focus on healthy habits. Talk about the ideas presented and brainstorm about how you can incorporate some of them into your family’s routine. You can’t change anyone but yourself, but you can ask them to support you on your journey.

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LISTEN UP! We urge you to read through the entire cleanse kit (recipes and all!) so you become familiar with it. Most of the ingredients have been chosen for their specific cleansing properties. Others are a matter of personal taste and can easily be substituted. Refer to the substitution guide for more information. Here are some cooking tips to make sure the recipes are a success for you!

Read the entire recipe before making it so there are no surprises.

Prepare your ingredients beforehand: chopping, slicing, dicing, freezing, toasting, etc. There are prep tips in each of the weekly guides that will tell you exactly what to prepare ahead of time

Read the Shopping + Swap Guide to find suitable replacements for ingredients that are not available in your area, or for food allergies and intolerances, or according to personal preferences.

Take note of the number of servings for each recipe. Some are for two, others are for one. Most of the recipes can easily be halved if you feel the need.

Keep the Conversion Kit handy. We’ve included a separate PDF that lists all sorts of measurement conversions to help you become a pro in the kitchen. If you’re cutting a recipe and half and one of the new ingredient measurements is 1/8 of a cup, it might be easier to convert the measurement to tablespoons (2 Tablespoons), and the Conversion Kit will help you figure it out.

Some recipes can be made days in advance (even frozen), while others are better fresh. Leafy greens can be frozen for use in the smoothies, but fresh greens should be used for the other recipes (like salads). Go through the recipes with the provided shopping list to make sure you buy the correct fresh or frozen ingredients. For example: strawberries. They are used fresh in almost all of the recipes (snacks and salads) but can be used frozen in smoothies.

Expect to visit the grocery store at least once a week for fresh produce. Some fruits and vegetables won’t keep as long as others, such as fresh berries and herbs.

while cleansing

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tips while cleansing

CUT FRUIT OR VEGGIESOnce a fruit or vegetable has been cut, it must be stored in the fridge to prevent spoilage.

FRESH HERBSDon’t refrigerate fresh basil unless it was purchased from the chilled produce section. Store in a glass of fresh water (with stems) on the countertop; cilantro and parsley are best kept in the fridge in a glass of water, or in a plastic bag with a damp paper towel; rosemary, and other herbs are okay stored in the fridge. Trim the ends daily to keep fresh. Rinse just before using.

FRESH BERRIESSort through and remove any that are bruised or look spoiled. It’s best not to wash berries until right before using them, and we suggest washing them in a solution of 3 cups water to 1 tablespoon white vinegar. Let the berries soak for 5-10 minutes. Then dry completely on paper or cloth towels. Place in a container lined with a towel. Store in the fridge until ready to eat.

LEAFY GREENSWash leafy greens well and spin dry, you can remove the stems from heartier greens like kale; store in a bag lined with a towel to absorb excess moisture. For any leftover leafy greens, feel free to freeze in a freezer-safe bag for a smoothie.

COUNTERTOP VS FRIDGEStore these on the countertop: avocados (until ripe, then can be refrigerated), bananas (until ripe, then can be refrigerated), butternut squash, garlic, kiwi (until ripe), lemons, limes, oranges, mango, nectarines, onions, peaches, pineapple, pumpkin, sweet potatoes, tomatoes, watermelon.

Store these in the fridge: beets, bell peppers, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, fennel, green onions, leafy greens, mung bean sprouts, peas, zucchini.

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QUINOA AND BROWN RICE Can be cooked in large batches and stored in the fridge for about a week, or frozen for several months.

NUT MILKSFresh, non-dairy milks keep in the fridge for about 3-4 days (do not freeze if possible).

CASHEW CREAMBest stored in fridge for several days, can be frozen but texture will change.

NUTS AND SEEDS (INCLUDING CHIA, HEMP HEARTS & NUT BUTTERS) Fine in the pantry, but will keep longer if refrigerated or frozen.

SHREDDED COCONUT Should be kept in an airtight container in the pantry or fridge for longer storage.

OLIVE AND COCONUT OIL Can be stored in a cool, dark place.

MAPLE SYRUP Should be refrigerated after opening.

NUTRITIONAL YEAST Should be stored in pantry or cupboard.

tips while cleansing

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TAMARI Can be stored at room temperature or in fridge.

FRESH GINGER Can be stored at room temperature, in fridge, or frozen, unpeeled. TIP: It’s much easier to peel and grate it when it’s frozen.

FRESH GARLIC Can be minced all at once, mixed with a little olive oil, and frozen in small ice cube trays. (Do not store chopped garlic and oil in fridge - there is a slight danger of botulism contamination.)

PESTO RECIPES IN THE CLEANSE Can be prepared ahead of time and stored in a jar in the fridge with a little oil on top to prevent browning.

INFUSED WATERS Can be kept for up to 3 days in the fridge.

HONEYShould be stored in a cool, dry place.

tips while cleansing

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FAQ’S

A N S W E R S T O C O M M O N C L E A N S E Q U E S T I O N S

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Common QUESTIONS

COMMON SYMPTOMS

WHAT SHOULD I DO IF I GET A HEADACHE?There are two types of headaches that you may experience. One is from the reduction and elimination of caffeine, and the other is due to the body processing the toxins that are being released by your cleanse. If you reduce and eliminate your caffeine slowly as described earlier, your caffeine headaches will be less severe, and should only last a relatively short time. Bump up your intake of anti-inflammatory foods such as turmeric and ginger to see you through.

For a headache caused by the temporarily increased toxin load your body is trying to handle, help your liver flush them out by drinking plenty of water. Eat lots of vegetables and sip on herbal teas. Rest, take a walk, and treat yourself with an activity you love. You’ll feel better in a day or two.

Here are a few suggestions to help with the headaches:- Drink at least 16 ounces of water upon rising (even before morning tonic)- Peppermint oil on your temples, wrists, or under your nose (food grade organic)- Add an extra kick of cayenne pepper to your morning tonic- Drink some ginger tea- Drink green smoothies during the time you would normally have your coffee- Try the Iced Herbal Tea (dandelion root tea with coconut or almond milk and a

teaspoon of maple syrup)

Nothing relieves a caffeine headache except caffeine, so you just need to try to sleep it off when you can. This is why it’s best to cut down the caffeine gradually prior to the cleanse. Other detox headaches will come and go. When it comes down to it, you may just have to tough it out.

WILL I BE HUNGRY ON THE CLEANSE?This cleanse is not designed to starve you, and you’re not limited in the number of times you eat, or the amount you eat – only in what you eat. If you do get hunger pangs, make sure that you’re really hungry, and not just bored or thirsty. If it’s a case of real hunger, go for one of the snack recipes, a piece of fruit, or a small handful of nuts, or seeds. One tip to avoid hunger is to chew your green smoothie. This may sound silly, but the chewing action signals your body that food is on the way, and triggers the digestive processes.

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Common QUESTIONS

MY TEETH ARE SENSITIVE FROM THE LEMON WATER– WHAT DO I DO?If your teeth are feeling sensitive from the lemons, rinsing your mouth after drinking your Morning Tonic (or any beverage or meal) is the best way to protect delicate tooth enamel. To help prevent tooth sensitivity, here are a few helpful things you can do:

- Drink your Morning Tonic warm instead of hot - Drink with a straw to help avoid contact with the teeth - Rinse your mouth after drinking morning tonic or eating other acidic meals- Wait at least 30 minutes after you drink or eat anything to brush your teeth

Based on pH levels, lemon is far less corrosive to your teeth than soda. And the benefits that the Morning Tonic provides far outweigh any cons (aids in digestion, cleanse bacteria from your mouth and throat, and even cleanses the kidneys and liver).

CAN BLOATING BE EXPECTED? IS IT NORMAL?Bloating may be expected as part of a detox program, but for a short time. People’s digestive systems these days are not in wonderful shape a lot of the time, and so cleansing can certainly highlight issues that have been going on but have not surfaced until now due to their current diet. Cleansing has a lovely way of bringing all this to the surface.

If you’re bloated, there are SO many reasons this could be. You may be intolerant to a particular food; you may not be used to so much fiber; you may have low stomach acid, or another underlying digestive disorder, and the list goes on. Another big one: if you consume a lot of coffee, then the caffeine has been stimulating your bowel movements rather than natural peristalsis. If you’re experiencing ongoing bloating (and by bloating we mean the stomach physically larger, feeling distended and tight, some discomfort) there is clearly an issue underlying and you’ll want to consult with your doctor.

Here are some general suggestions:- Morning Tonic helps to increase the release of stomach acid which aids digestion.

Sip on this 10-15 minutes before each meal, rather than just breakfast- Alternatively you could try a couple of teaspoons of apple cider vinegar diluted

in a small glass of lukewarm water.- Dandelion root tea, or the combination of chamomile (from actual flowers not

tea bags) and fresh ginger slices make a powerful tea.- Certain probiotics can also assist with bloating, talk to your local health care

provider about which ones are best.

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Common QUESTIONS

WHAT SHOULD I DO IF I BECOME CONSTIPATED OR HAVE DIARRHEA?If there is no movement at the station, here are a few things to help get things moving again: stay well hydrated; water is the liquid gold that this train runs on! Make sure that you’re eating lots of fiber, including vegetables and fruit, chia seeds, hemp seeds, avocados, and pepitas. And exercise! Physical movement may be the last thing you feel like doing when you’re “plugged up” but it will help to stimulate the peristaltic action of the colon. Yoga and tai chi are especially good activities in this case.

If you experience loose stools, it’s really important to keep your fluids up. Add a pinch of good quality sea salt, and a slice of orange/lemon/lime to your drinking water to help your body absorb the minerals and electrolytes. The main thing is to keep your bowels moving and the toxins leaving.

MEAL PLAN

WHAT HAPPENS IF I BREAK THE GUIDELINES OF THE CLEANSE?Don’t beat yourself up about it, but get straight back on the horse. Think about what you struggled with and try to work on that area of weakness. And please, reach out and ask for help! We want you to get the most benefit from the cleanse, so try to commit as much as you can.

IS THE SHOPPING LIST MADE FOR JUST ONE PERSON EVEN THOUGH SOME RECIPES SAY TWO SERVINGS?The meal plan and shopping list has been designed for one person. We suggest you cook the entire recipe and save the leftovers for lunch the following day as we’ve listed in the meal plan (this will save you time in the kitchen!).

Most recipes make two servings– you can find the serving size right beside the recipe name. You’ll need to double the ingredients on your shopping list if a second person in your household will be joining you on the cleanse.

ARE THERE ANY ITEMS I CAN JUST SKIP IF I CAN’T FIND THEM?This plan has uses specific foods throughout the cleanse for their nutritional and cleansing talents. If, however, you can’t find something specific, it’s fine to leave it out. The only real exception is coconut oil, which is a must! You’ll use it in all your heat cooking, some baking, and in smoothies. It’s the perfect cleansing fat as it’s used by the body as energy rather than stored as fat.

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Common QUESTIONS

HOW “STRICT” ARE THE DAILY MEALS? You don’t have to follow the meal plans exactly as they are. This cleanse was created as a loving guide for you, so feel free to make them your own. You can even mix and match recipes on different days or weeks. Make it work for you!

CAN I MOVE AROUND THE ORDER OF THE ITEMS IN THE MEAL PLANS?You can move meals around as much as you like, as long as they are allowed in that week. For example, in the second week there are no grains or legumes, so refrain from using recipes that include those items.

ARE THERE BETTER TIMES IN THE DAY WHEN I SHOULD EAT CERTAIN MEALS?It would be great to include the green smoothie at breakfast. Starting off the day with such an injection of energy and nutrition is tops! Other than that, you can mix and match as you see fit. A weight loss strategy tip: keep the grains and legumes out of your meals after 4pm. You may have to swap any lunch salads or soups for dinner and eat your grain and legume meals for lunch.

IS IT OKAY TO MAKE THE SAME MEAL OVER AND OVER IF I REALLY LIKE IT?Of course! These meals are filled with nutrients and are here to nourish your body— so go ahead and hit replay on your favorites. If you want to make a big batch of your favorite cleanse soup and have it for lunch day after day, go for it. We know this can save time in the kitchen, and we’re all about that. We’d love to hear about your favorites, too, so don’t hesitate to get in touch with us to share.

IF I DON’T LIKE AN INGREDIENT IN A MEAL, CAN I JUST SKIP IT?If you want the full benefit of the cleanse, then follow it as close as possible. If you’ve been a long time beet-hater— try them again! We’ve had quite a few converts. We really want you to stick with the meal plan because it’s created for optimal cleansing. This is not a vacation, it’s a cleanse. So we’re showing you some tough love.

Still not a fan of cilantro? Can’t stand the taste of beets? If you tried some ingredients and still don’t like them (or you’re allergic), then substitute them out for something you do enjoy or choose another meal that works for that week’s cleanse guidelines.

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Common QUESTIONS

RECIPES & INGREDIENTS

ARE THERE ANY SUBSTITUTIONS FOR THESE ITEMS: HERBS, FRUITS, AVOCADO, NUTS, VEGGIES, BEANS, HEMP/CHIA SEEDS, COCONUT OIL?Coconut oil shouldn’t be substituted if at all possible. Its one-of-a-kind benefits can’t be easily matched. However, if needed, avocado oil or another high-heat oil (preferably not canola), can be used instead for cooking and baking. In smoothies, coconut oil can be replaced with avocado. You can substitute any herb in one of our recipes for another (parsley is a great alternative to cilantro); and nuts can be used interchangeably. The same is true for beans and legumes. Sweet potatoes, carrots, and butternut squash can be substituted for each other. Chia and hemp hearts (hemp seeds) can be substituted for each other as well.

A note about seasons and availability: this cleanse is supporting people all over the globe, so fruit and veggie availability will need to be substituted depending on where you live. Feel free to swap and substitute fruits and veggies that are in season and easily accessible.

CAN I SWAP CILANTRO FOR SOMETHING ELSE? Cilantro is by far the best and is specific for heavy metal chelating and aiding cleansing and detox. If you absolutely can’t have cilantro, parsley is the best substitute. Maybe try mixing half and half.

DO I HAVE TO GET ALL ORGANIC INGREDIENTS?The short answer is “no,” but the more organic foods you can include in your diet the better. Clean foods reduce the chemical and pesticide load your body is exposed to, which means that it doesn’t have to work as hard to detoxify.

However, there are some foods that we strongly recommend you buy organic. These are the “dirty dozen”—the 12 most contaminated vegetables and fruits when purchased from conventional sources. The “clean fifteen,” on the other hand, are the least contaminated. If a limited budget means you have to make choices about which fruits and veggies you’ll buy organic, and which you won’t, we suggest following the guidelines of the Produce Buying Guide, which you can find in the Shopping + Swap Guide PDF. At the end of the day, do what you can within your means, and wash all of your non-organic produce extra carefully.

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Common QUESTIONS

DO YOU USE COCONUT MILK FROM A CAN OR FROM A CARTON? We recommend full-fat canned coconut milk for these recipes. But carton coconut milk or light canned coconut milk can be substituted in the smoothies and chia pudding. Look for coconut milk without any added preservatives and carrageenan, if possible.

CAN I ADD STEVIA? OR AGAVE SYRUP? Yes, but we prefer pure maple syrup or raw honey. Our nutritionist would prefer the use of honey over Stevia– we know Stevia is a plant but the product is highly refined. We’d also rather you not use agave. It’s highly, highly refined and is not a great substitute. Honey or pure maple syrup is best.

IS IT OK TO MAKE THE SMOOTHIES THE NIGHT BEFORE? Yes, you can definitely blend the night before. Just make sure to use an airtight lid to limit oxidation. We do this all the time! You can also make smoothie freezer packs for every smoothie in the cleanse. See the weekly prep guide for more time-saving tips.

CAN I USE NUTRITIONAL YEAST ON THE CLEANSE? We’re trying to keep the processed additions to a minimum, and some brands have MSG. You can use it in moderation if you can find one without added extras as it does have a lovely B vitamin profile. Just stay away from ones with numbers (ex: MSG is 621). When you look at the ingredients with B numbers and words, those are B vitamins and those are okay. Red Star nutritional yeast is a popular one that can be found on Amazon.

CAN I USE VEGAN/PLANT-BASED PROTEIN POWDERS DURING THE CLEANSE? If you really feel you need a protein powder, you can use one without any added sugar/sweeteners or additives. Pea protein or hemp protein are great options (or any other unsweetened vegan, plant-based powder). Please don’t feel like you need more protein though as there is enough in the cleanse recipes. Week two is lower in protein, hence why we’ve suggested you slow down during this time.

CAN I DRINK KOMBUCHA? Kombucha has so many health benefits and we’re huge fans, however store bought varieties also still contain a fair amount of sugar even after fermenting. For the purpose of this cleanse we’d prefer you stick with natural soda water or mineral water unless you can make your own kombucha at home (ferment for a good amount of time to reduce the sugar.)

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Common QUESTIONS

ANY SUGGESTIONS FOR CHOCOLATE CRAVINGS? CAN I USE CACAO POWDER FOR SMOOTHIES? We chose not to include cacao powder on purpose as it’s not really cleanse-friendly. It’s absolutely amazing though and as soon as you’ve completed the cleanse, it’s totally fine to include it.

WHY DON’T YOU INCLUDE CALORIES FOR YOUR RECIPES? Calories are deceiving and not the basis for determining what is healthy. For example, if something is low in calories, it’s not necessarily good for you. In fact, it’s often the opposite. Food that’s low in calories, like a piece of white bread, is not only void of nutrients, it saps extra nutrients from your body to process it. It also turns to sugar once it’s digested which then contributes to weight gain. Change it to a wholegrain bread and add some avocado or nut butter, and suddenly you have something much higher in calories, but a slow burning fuel that will continue to serve your body for hours.

Our meals are nutrient-rich and therefore give back to the body, and will balance blood sugar, keeping your energy at a steady flow. Rather than focus on calories, It’s much more important to focus on having good quality protein, healthy fats and loads of vegetables and fruit to get all the goodness that you need.

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Common QUESTIONS

EMOTIONAL & PHYSICAL

WHAT DO I DO ABOUT FOOD CRAVINGS? If you’re craving certain foods, you’re often actually craving nutrients. Fill the gap with one of the snacks recommended in the recipe section, and choose one with a lovely amount of protein and good fat – nuts and seeds, avocado, one of the dips, a green smoothie, and nut butter with apple slices are all great choices. Make sure you hydrate yourself with water, herbal tea, or fruit-infused water coolers. Keep yourself busy and it’ll soon be time for the next meal!

CAN I KEEP WORKING OUT DURING THE CLEANSE? DO I HAVE TO WORK OUT? You may find that you have more energy than normal – and more motivation! Why waste it? Get moving! Be mindful that you may need to take it down a notch though. If you normally exercise fairly intensely, reduce your output to begin with – especially in the second week. Listen to your body, and rest frequently. If you’re concerned, please consult your doctor or health professional about your individual condition.

If you don’t normally work out, you would do well to include some regular walking, yoga, swimming or gardening during this time. Try to sneak in some incidental exercise, such as getting off the train or bus one or two stops early and walking the rest of the way. Or park further away from the entrance to the shopping center and walk. And of course, you can always take the stairs instead of the elevator/lift.

I ’M NOT LOSING WEIGHT, AM I DOING THIS WRONG? Weight loss doesn’t happen in the same way for everyone. It’s dependent on an individual’s genetics, hormonal balance, past history, metabolism, fluid balance and exercise regime. Weight can also be tied up in emotions. It’s a complex one. If you don’t happen to lose weight during the cleanse, there may be a number of factors involved. Remember that this program is about a fresh start for your body – you’re working towards the best version of you possible, and this cleanse is about more than weight loss. Any long lasting change takes time to establish, and healthy eating is no exception. If you stick with it, you’ll eventually see results.

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Common QUESTIONS

During weeks 1 and 3, keep away from the grains and legumes after 4pm (this is the time where you’ll expend the least energy in the day). Stick to the luscious soups and vegetable-based dinners as you do in week two. Watch your portion size! Keep all servings of grains and legumes to 1/2 cup per meal. Make sure you keep up with your Morning Tonic each day. Add in a good pinch of cayenne pepper to boost metabolism for the day. Keep your activity up. Even if it’s just walking to the local shops, or instead of meeting a friend for a coffee, perhaps go for a walk together. Incidental exercise will all add up and keep your body burning up the energy.

TIP #1: You can always extend week 2 or 3 for up to two weeks to really kick start the weight loss. Be mindful of how you’re feeling during this time, take it easy, and if you feel like you need to add in some extra carbohydrates for energy, you can add in small servings during that second week following the meal plan.

TIP #2: Another weight loss tip is to go easy on the nuts. Nuts are super fabulous because they are high in protein, good fats, vitamins and minerals. To still get the awesome nutrients and lose weight, limit your nut intake to twice a day. For example: eat granola (with almonds) for breakfast and almonds for an afternoon snack. All other meals should be nut-free for that day to aid in weight loss.

LIFESTYLE

HOW SHOULD I FEEL DURING AND AFTER THE CLEANSE? The cleanse gives you a wonderful opportunity to really listen to your body. It’s an individual experience that differs for everyone. Depending on the level of toxicity in your body, there may be some less-than-amazing symptoms in the first 3-5 days, such as headaches, nausea, fatigue, skin irritations, etc.

Once you hit day five, these should only be distant memories, and you’ll be well on your way to greatness. But some people sail through the entire cleansing period with no side effects at all. You may feel amazing throughout the entire cleanse, or your energy may wax and wane a little.

A cleanse can also bring emotional feelings to the table, so remember to be kind to yourself during this time, and understand that you may be more sensitive than normal. After the cleanse, you’ll often feel so good that you’ll be inspired to continue eating in this way to varying degrees. Typical upgrades include better sleep, a clearer mind, more energy, glowing skin, and improved digestion. The happy side effects of cleansing make us jump for joy!

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Common QUESTIONS

I WANT TO GO OUT TO EAT WITH FRIENDS. HOW CAN I DO THAT WITHOUT RUINING THE CLEANSE? We totally get this dilemma— and it’s fine to eat out. Just be prepared to exercise some serious willpower. Most places will have sides of vegetables or salads— and if not, talk to the staff and ask them what options they can offer you. Asian Stir-Fry and Mexican Fajitas are always a good choice, as you can usually get some sort of vegetable and rice combo. Soup is generally another good choice.

HOW OFTEN SHOULD I DO A CLEANSE? Taking the burden off the liver for a few weeks and plying yourself with real, nutrient-rich goodness will take you from healthy to amazing! We recommend making cleansing a regular part of your health care regime several times a year to renew, recharge and reset the body. Your body will love you for it!

HEALTH CONCERNS

IS THIS PROGRAM SAFE DURING PREGNANCY OR WHILE NURSING? Pregnancy is not the ideal time to start a cleanse. Although our cleanse is nutrient rich and nutritionally balanced, it will also be detoxifying. Toxins released during the cleanse can pass through to your bloodstream and breast milk. Instead, focus on nourishing your body and your baby. Feel free to include green smoothies and other recipes as part of your normal daily diet. The same principles apply if you’re breastfeeding.

ARE THERE SITUATIONS WHERE CLEANSING IS NOT RECOMMENDED? You should avoid cleansing in the following situations:

- Advanced cancer- Under 16 years of age- If you have an eating disorder- Kidney or liver disease - If you’re underweight

If you have a blood sugar regulation issue (diabetes, hyperglycemia, hypoglycemia) or any other medical condition, you should seek your doctor’s advice before undertaking a cleansing or detox program.

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Common QUESTIONS

SHOULD I STILL TAKE MY DAILY MULTIVITAMIN, CALCIUM, AND/OR FISH OIL SUPPLEMENTS WHILE DOING THE CLEANSE? This is completely up to you— but you shouldn’t need the multivitamin with the amount of fruits, veggies and whole grains you’ll get while on the cleanse. You can still take calcium and fish oil supplements if you’d like.

IS THIS DIFFERENT THAN AN ELIMINATION DIET?Yes, an elimination diet is different from a specifically designed cleanse or detox. Generally you are going on an elimination diet as you are experiencing some kind of issue, and you are eliminating foods and reintroducing them to test which ones you react to. Although this cleanse does help you become much more acquainted with your body, it is not an elimination diet. It is designed to—among other things—cleanse your body, reset eating patterns, and load you up with energy and fabulous nutrients.

CAN I TAKE MY PRESCRIPTION MEDICATION? If you’re taking medication for a health condition — keep taking it and consult with your doctor about doing a whole foods cleanse to make sure a cleanse is right for you. Please check with your doctor or health professional before beginning the cleanse.

DO I NEED TO TAKE PROBIOTICS AFTER A CLEANSE LIKE THIS? A healthy gut is the center of health, and the importance of having the good gut bacteria outweighing the bad cannot be overstated. Many foods and lifestyle choices can damage our gut bacteria – stress, alcohol, prescription drugs, oral contraceptive pill, and antibiotics are just a few. Taking on the dietary practices of the cleanse is a great kick start to great gut health. Other important factors are including fermented foods and drinks into your diet, and managing your stress.

It’s not essential to take a probiotic supplement if you’re not suffering from any digestive disorders or distress. However, if you’ve taken a recent course of antibiotics, it’s worthwhile consulting your natural health practitioner about what they would recommend for you.

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Now, do you feel ready to take on 21-straight days

of plant-powered eating? Feel free to read the

other bonus guides if you’re still a little uncertain,

but if you’re ready to rawk, then open up the

Week One Guide and let’s get started!

PEACE, LOVE & LEAFY GREENS,

Jen + The Rawkstar Team