Raw Food Cleanse
Let me begin by stating my adversity to encouraging all-or-nothing approaches, strict regimes or to ideas of the body as a vessel that requires “detoxing” or “cleansing”. The body is a highly efficient and intelligent being, with a liver and kidney. For that reason, I am not going to be encouraging “cleanses” to anyone as I believe that people need to adopt sustainable practices with a realistic daily approach to loving and caring for their body. This is a mindset for life, not for seven days. With that in mind, I will complete the assignment but I want to be honest in my approach to working with people. I believe in “your vibe attracts your tribe”. Even when I teach classes around Melbourne daily, I know that within classes of 20 – 30 people, there will be those who don’t like the way I teach or struggle with the advanced moves and decide they can’t stand me. But for all of those people, in 12 years of teaching fitness classes of all variety, I’ve had fabulous responses, loyal participants who will follow me from one club to another wherever I end up working, and people who tell me they’ve never been able to achieve the sort of cardio fitness and strength that they have in my class. This is much more important to me that focusing on the people who don’t buy my style. Similarly, I do not intend on spruiking cleanses or detox plans to people just to win over the majority who want an easy fix. I intend on sharing a message of self-care and respect, love for the environment and all living things as a basis for choosing to eat raw, eat seasonally and eat primarily plant based foods. My message is: this is for life, not for a brief cleanse every time you overdo everything else in your life. Day 1, 3 and 5: Start the day with lemon juice, warm water and taking five minutes to bring yourself into silence and avoid all distractions. Don’t look at your phone. Don’t fiddle. Look out the window and just embrace the morning. Follow with a green juice spiked with ginger for flavour and for extra heat to get the tastebuds and metabolism fired up. Much preferable to coffee. If you’re hungry, eat a banana and a small handful of raw, sprouted almonds (soaked overnight to ensure easier digestion or bought sprouted), otherwise wait until mid-morning.
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Raw Food Cleanse Lunch is a rainbow salad of zucchini noodles, beetroot leaves, kale, baby spinach and grated beetroot and carrot for sweetness. Make a sauce of avocado, raw garlic and pepper and add a few tablespoons. Alternatively, a few tablespoons of tahina for flavour. Protein is vital to maintain metabolic function and to feed the muscles and mind. Add a raw veggie burger (prepared using dehydrator or raw ingredients: many recipes online) and sweet potato chips prepared in the dehydrator for carbohydrate. This fuels brain and maintains clear thinking. Throughout the day, drink water at room temperature and green tea. Ensure that you drink around 1.5 to 2 litres of water daily (closer to 2L if you are highly active). Dinner is a raw salad of mixed baby salad leaves, chickpeas marinated in miso, raw beets chopped, half an avocado with sesame seeds and poppy seeds sprinkled over the top and walnut & mushroom “meatballs” prepared in dehydrator (prep time 5 hours so make big batch in the morning or day before) Raw fruit for dessert: peaches, citrus, nectarines and stone fruit ideal. Nothing too heavy – ie. Bananas and sweet melon fruits too high in sugars before bed. Day 2, 4, 6: As you adjust to no caffeine, alcohol and highly processed foods, you may find you are experiencing bloating and gas as a result of a much higher intake of fibre. This is entirely normal and while it can be uncomfortable, your body does adjust to a much more kind and loving way to fuel your body. Fibre is a natural scrubbing brush for your digestive system – ensuring that it soaks up toxins and waste and moves them through the digestive system and allows optimal absorption of nutrients. Maintain three meals daily and snack on flax crackers or raw vegetable sticks (carrot, celery, radish) spread with hummus between meals or chopped stone fruits and passionfruit if you have a sweet tooth. Make sure to find a quiet place and eat slowly, chewing your food as long as you can for optimal digestion and to prevent stress & mindless eating. Have a meatier breakfast smoothie rather than juice on days 2, 4 and 6. Cacao smoothie for breakfast. Add one frozen banana, 2 pitted dates, one tablespoon of cacao powder and 1 teaspoon vanilla extract to 1 ½ cups almond milk and ½ teaspoon cinnamon powder. Whizz in blender until combined and smooth consistency. Lunch is spicy thai bok choy spring rolls. Use 5 bok choy leaves as the rolling paper. Add chopped avocado, raw cashew nuts, shredded mescun leaves, cucumber, carrot and some shredded seaweed as the “meat”. Roll up, and eat fresh! Green juice mid-afternoon along with some raw walnuts for essential omega 3 fatty acids. These satiate cravings and provide fuel for the brain which is primarily made of fatty tissue.
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Raw Food Cleanse They are also excellent form of fibre to keep the digestive system operating smoothly and efficiently. Not to mention, they’re delicious. No more than a small handful! Dinner is zucchini layered lasagne. Recipe from “Reboot With Joe” attached. Day 7 Your choice of either a cacao smoothie or green juice depending on whether you plan to have a more active day or whether you feel less need for a high-energy breakfast fuel. Alternatively, try a coconut yoghurt with a sprinkle of berries and crushed almonds or raw cashews (sprouted). Snack on chopped veggies and hommus or basil pesto (leftover from raw zucchini meal) Lunch is half an avocado with sunflower seeds, mesclun leaf salad, ¼ cup garbanzo beans and shredded carrot and beetroot. Dinner is sweet potato noodles (spiralised sweet potato softened via a brief steaming – place noodles in colander over hot water for 1 – 2 minutes) with raw cashew pesto. Add 1 cup raw sprouted cashews to 1 clove raw garlic and blend to smooth consistency. Add raw chickpea and lentil sprouts for crunch to final meal. NOTES: Before each meal, take 5 minutes to sit comfortably either in a cross-legged position or on a chair depending on what is more comfortable. Close your eyes, take your hands into kalesvara mudra and find quiet internally. The kalesvara mudra is considered a healing mudra that brings ease to an anxious and rushed mind. Take the middle fingers together and bring the knuckles of first, third and little fingers together. Thumbs press together and take the tips of the thumbs to the sternum, or chest, while breathing smoothly and deeply.
I do not believe calorie counting and will not be subscribing to this. My cleanse, as my meal plans or recipes shared, will be rich in a variety of macro and micro nutrients but I will not be
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Raw Food Cleanse asking people to focus on these, but rather the enjoyment, flavour and value of their food as fuel for their bodies, spirits and also as being environmentally friendly and cruelty free. People who are calorie conscious or entirely without knowledge of the approximate caloric value of meals are advised to study these matters outside of my assistance as this is not something I feel comfortable discussing or advising on. I believe if people eat with moderation and variety, with self-respect and compassion, they will not overeat nor choose high energy foods consistently because they are attuned to their own needs. Need some assistance and support? Come to Core Integrity With Cat on Facebook and share your questions or email me!
RAW VEGAN ZUCCHINI & TOMATO “RAW”SAGNE INGREDIENTS: 2 medium sized zucchinis (courgettes) For the Cashew Spread: 1 cup (150 g) raw cashew nuts 1/3 cup (90 ml) cold _iltered water (plus more for soaking) 1/4 cup (12 g) nutritional yeast _lakes 1 large garlic clove, chopped 2 tbsp extra virgin olive oil 1-2 tbsp fresh lemon juice 1/4 tsp ground mustard 1/4 tsp kosher or sea salt 2 dashes fresh ground black pepper 2 tbsp fresh chopped parsley For the Sun Dried Tomato Spread: 1/2 cup (60 g) dry packed sun dried tomatoes 1/4 cup (60 ml) + 1 tbsp extra virgin olive oil 2 cloves fresh garlic, smashed 1/2 cup packed basil leaves (about 1 good handful) 1 tbsp balsamic vinegar 1/2 tbsp lemon juice 1/8 tsp dried oregano 1/8 tsp kosher or sea salt (or more to taste)
DIRECTIONS: 1. Place the cashews in a bowl and cover by 1” with water. Let soak for 1 hour. 2. Place the sun dried tomatoes, smashed garlic and olive oil in a small pot. Gently heat the olive oil until warm, then take off of the heat. This will allow the garlic to infuse into the oil and rehydrate the tomatoes. Let cool.
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Raw Food Cleanse 3. Meanwhile, wash the zucchini well. Slice each zucchini in half cross-wise. You will have 4 pieces of zucchini. Now slice each piece lengthwise into 1/4� slices. A mandolin works great to make even slices, but slicing by hand is _ine too! Set aside. 4. To make the sun dried tomato spread: Place the cooled sun dried tomato mixture in a food processor (a high speed blender such as a Vitamix will also work). Add the basil, balsamic vinegar, lemon juice, oregano and salt. Puree. Set aside. 5. To make the cashew spread: Drain the cashews. Place the cashews, water, nutritional yeast, garlic, olive oil, ground mustard, salt, pepper and 1 T of the lemon juice into the food processor. Process until silky smooth (it will have the consistency of hummus). Taste the spread and add another tablespoon of lemon if needed. Add the chopped parsley and process for 5 seconds. 6. To assemble the lasagna: On a small plate or casserole dish, place two zucchini slices vertically next to one another, edges touching. Using the back of a spoon or an offset spatula, spread 1 T of the sundried tomato spread over the zucchini. Lay two more slices of the zucchini on top. Then spread 2 tbsp of the cashew spread on top. Repeat with another layer of zucchini, sundried tomato spread, zucchini and cashew spread. Garnish with a small basil leaf. Serve immediately, or chill in the refrigerator and use within two days. Enjoy! Prep time: 45 minutes Cook time: 15 minutes Total time: 60 minutes Servings: 4
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