Spring 速
Cleanse Guide
Table of Contents The Scoop . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Cleanse Your Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Step 1: Hydrate and Sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5-6 Step 2: Cleanse with Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 Step 3: Sweat and Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Cleanse Your Mind . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Step 1: Meditate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Step 2: Write . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Step 3: Communicate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Cleanse Your Space . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Step 1: Sort, Give, Toss . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Step 2: Organize . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Step 3: Complete Projects . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Spring Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Green Lift Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 Cool Cucumber and Avocado Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Carrot Ginger Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Zesty Par Boiled Asparagus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Warm Lentil Salad Speckled w/ Kale and Pomegranate Seed . . . . . . . . . . . . . 22 Sprout Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Beet Salad with Fennel and Mint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Mango Blueberry Sorbet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 Contact Us . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
— the scoop — Clear out the old, weightiness of winter and make room for new aspirations, new foods, and new energy this spring!
We’ve created a Spring Cleanse Guide to make it easy
for you. This eBook will provide the tools and resources you need to cleanse your mind, body, and space in a gentle and loving way.
Learn more about Integrative Nutrition.
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— Cleanse your Body — As you emerge from a winter of hearty foods and
hibernation, your body naturally begins to align with the lightness of spring. Support it with lots of water, cleansing seasonal fruits and vegetables, and physical movement!
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Step 1: Hydrate & Sleep Ah, water… This simple liquid is incredibly essential to overall health, and as we experience a shift to warmer temperatures, it’s important to up your intake. Drinking more water
increases yin energy in the body, making it light and airy much like the spring season. It’s also incredibly
cleansing. Regularly flushing out the kidneys and bladder with H2O ensures that dead cells and other waste
products can be expelled before they reach toxic levels. Learn more about the importance of water from Integrative Nutrition’s blog.
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Zzzzzz… To ensure that you’re getting proper rest, here are a few tips:
1. Avoid over-stimulation at night: Brightly lit
screens trick our minds into thinking it’s daytime and
caffeinated beverages keep us awake, so avoid them in the early evening.
2. Develop a pre-sleep ritual: Sitting quietly an hour
before you get ready for bed can be incredibly calming. If you find that worries crop up, write them down and set the intention of tackling them tomorrow.
3. Create your perfect sleep habitat: You should feel
like you’re entering a cozy oasis when you walk into
your bedroom: a comfortable bed with clean linens and minimal noise, so that you can fully relax.
Find out how much sleep you really need.
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Step 2: Cleanse with Foods Cleansing the body does not have to be extreme; it can be done easily while eating plenty of whole, real foods. An elimination diet followed by the incorporation of
primarily seasonal fruits and vegetables is a great way to prepare the body for spring. The Elimination Diet:
• Remove animal foods (meat, poultry, and fish), dairy, gluten, sugar, caffeine, and alcohol for up to 30 days. • Eat plenty of greens like kale, collards, and dandelion; seasonal vegetables like asparagus, artichokes, and peas; fruits like grapefruit, kiwis, and cherries; legumes like mung beans and fava beans.
For delicious recipes that incorporate these seasonal items, check out page 17. Interested in learning more about the importance of whole foods? Click here.
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Step 3: Sweat & Stretch Sweat it out… It’s no secret that regular exercise is good for you. One of the most important results of vigorous
movement is sweating. This natural mechanism is used by the body to cleanse and remove harmful toxins that build up by secreting them through your pores.
To refresh your body for spring and release the toxins built up from winter, be sure to break a sweat at least three times a week.
Stretch it out… Why it’s important:
• Increases flexibility which is essential to maintain a comfortable range of motion in your joints.
• Relieves pain by lengthening and relaxing muscles. • Generates better blood circulation which brings
nutrients to our cells and flushes toxins out of the body.
• Improves posture by supporting alignment of the spine. –8–
— Cleanse your Mind — Take the time to reconnect with yourself, uncover your limiting beliefs, and speak your truth. Doing so will
enable you to clear out the clutter of old thoughts and feelings to make way for fresh ideas and possibilities!
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Step 1: Meditate One of the best ways to reconnect with your authentic self is through meditation. By taking as little as 10-15 minutes each day to sit quietly, you will be able calm your mind, relax your body, and get centered in the present moment. How to start:
1. Find a relatively quiet, calm, and distraction-free place in your home. 2. Sit in a comfortable position with your feet on the floor and hands in your lap facing upward. 3. Relax your body. Take inventory of all of your body parts and let go of any tension. 4. Focus your attention on your breath. Notice how your body moves with each inhale and exhale. 5. Thoughts and emotions may come up at times; just acknowledge them and bring your focus back to your breath. 6. After you’ve practiced concentration on your breath alone, you may experience a silent mind. Keeping your mind thought-free is challenging, but this quiet space is where you can connect with your inner guide. – 10 –
Step 2: Write While meditating, you may notice that there are
thoughts or feelings that regularly come up. To help
work through and release these negativities, put them on paper.
A great tool to get you started is writing Morning Pages created by Julia Cameron, one of the nutrition experts at the Institute for Integrative Nutrition.
The technique: Write three pages of longhand, stream of consciousness writing, as soon as you wake up in the morning.
The purpose: To write down and release all of the
initial worries, thoughts, and little bits that run around your head each morning.
The result: The ability to move into each day feeling free from nagging thoughts and feelings.
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Step 3: Communicate Take the cleansing process a step further with your
voice. Become aware of how you speak with and to the people in your life. Is your word a true expression of
your authentic self? Does what you say really align with what you believe in?
1. Tune in and notice where you are being inauthentic. 2. Practice listening more fully to what others say. 3. Speak your true perspective with confidence and grace. Have no fear! Are you interested in having a career you love that can transform lives? See if Integrative Nutrition’s Health Coach Training Program is right for you.
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— Cleanse your Space — Out with the old; in with the new! Spring cleaning can be the most cleansing act of them all. Whether it’s
sorting through and clearing out old clothes, organizing your closets and kitchen cabinets, or finishing
incomplete projects, cleaning up is a refreshing and feel-good process. Hello, peace of mind!
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Step 1: Sort, Give, Toss Lightening up on possessions come springtime has
been a long-standing tradition in many cultures. There’s something about opening our windows after a long
winter and clearing out the excess that brings a sense of refreshment to us all. Cleanout
Rule 1: If you haven’t worn or used something in over 2 years, let it go. Rule 2: If something no longer fits, let it go.
Rule 3: If something is broken or damaged, let it go.
Rule 4: Don’t convince yourself that you WILL wear or use something if you WON’T. Give
Clothing can easily be donated to an organization like the Salvation Army or your local homeless shelter.
Habitat for Humanity is also a great organization and it accepts kitchen appliance and house ware donations. Toss
The most environmentally friendly way to get rid of
unusable goods is via Earth911 or 1800Recycling. These organizations will direct you to the nearest recycling
center for whatever it is you’d like to remove from your home, from electronics to hazardous materials. – 14 –
Step 2: Organize It’s time to get organized. Trust us, you’ll feel even cleaner from the inside out!
Your office space: File those bills once and for all.
Simply create a folder that neatly indicates its contents
and put it away. Now you’ll be able to access important documents easily.
Your computer desktop: Have spreadsheets
been cluttering your desktop? Create folders with comprehensive file names so that they can be found quickly.
Your bedroom drawers: Our nicely folded clothes tend to become a messy pile by the end of the week or
month. Take an hour to get them back in order and keep them that way.
Your refrigerator: Take a real look in your refrigerator
and discard expired condiments and old leftovers. Then give the inside a nice cleaning.
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Step 3: Complete Projects Are there household projects that you’ve been meaning
to complete for months, but haven’t had the time? Make them a priority now. You’ll be glad you did! 1. Pick a project.
2. Create a timeline.
3. Determine supply needs and total cost. 4. Enlist the help of a loved one. 5. Turn on some music. 6. Get started. 7. Have fun!
Mission complete!
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— Spring Recipes — This small tasting of spring recipes will leave you feeling light and refreshed. From yummy asparagus to cool cucumbers, you’re sure to find a favorite dish.
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Green Lif t Smoothie Prep Time: 5 minutes Yields: 2 servings Ingredients: 1 bunch of kale, finely chopped 1-2 grated carrots 3 cups boiled water 1 cup coconut milk Directions: 1. Add kale, carrot and water to a blender and puree very well, about 2 minutes. 2. Add coconut milk and blend for 10-15 seconds more. 3. Serve warm or place in the fridge and serve chilled.
Note: Add a slice of ginger or a dash of cayenne pepper for an added kick.
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Cool Cucumber and Avocado Soup Prep Time: 10 minutes Yields: 4 servings Ingredients: 1 cucumber, peeled and chopped 1 avocado 2 green onions Juice of 1 lime 1 cup plain or soy yogurt 1 cup water Salt and pepper to taste Directions: 1. Roughly chop the cucumber, avocado and green onions and toss in the blender. 2. Add other ingredients and process until smooth. 3. If soup is too thick add water as needed. Note: Garnish with chopped fresh cilantro and a dash of cayenne pepper.
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Carrot Ginger Soup Prep Time: 10 minutes Cooking Time: 30 minutes Yields: 4 servings Ingredients: 6 carrots 1 medium onion 1 teaspoon sea salt 4 cups water 6-inch piece fresh ginger, juiced Fresh parsley to garnish Directions: 1. Wash, peel and cut carrots and onion into chunks. 2. Place vegetables and salt in a pot. 3. Add water and bring to boil. Cover with a lid. 4. Simmer on low heat for 25 minutes. 5. Transfer soup into blender, adding water if necessary to achieve desired consistency. 6. When blending is done, squeeze juice from grated ginger and add to soup. 7. Garnish with parsley. Notes: For extra flavor, sauté vegetables before cooking. Substitute carrots with squash, parsnip or beets. Squash and beets need 35 to 40 minutes to cook.
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Zest y Par Boiled Aspar agus Prep Time: 10 minutes Cooking Time: 12 minutes Yields: 2 cups, serves 4 Ingredients: 1 bunch asparagus 2 tablespoons olive oil Juice of one lemon 1 teaspoon lemon zest Sea salt and pepper to taste 2 tablespoons freshly grated parmesan cheese (optional) Dressing: 1 package Mori-Nu silken tofu or 10 ounces silken tofu 4-6 tablespoons raspberry jam 2 tablespoons canola oil 3 tablespoons raspberry or umeboshi vinegar ¼ cup water ½ teaspoon sea salt Directions: 1. Wash asparagus and break off bottoms. 2. Cut into 1 to 2-inch pieces, on the diagonal. 3. Fill a medium-size saucepan halfway up with water and bring to a boil. 4. Add the asparagus, reduce heat to a simmer and cook asparagus for 2 minutes. 5. In a medium sized bowl, combine oil, lemon juice, lemon zest, salt and pepper. 6. Toss asparagus in sauce. 7. Top with parmesan cheese and serve. – 21 –
Warm Lentil Sal ad Speckled w/ K ale and Pomegr anate Seed IIN graduate: Dani Spies, class of 2007 Yields: 6 ¾ cup servings Ingredients: 1 tbsp extra virgin olive oil 1 ¼ cup small green lentils (8 oz.), rinsed ½ onion, diced 1 carrot, diced 3 cloves of garlic, diced 1 sprig of thyme 1 sprig of parsley 1 bay leaf 2 shallots, minced 4 tablespoons of sherry vinegar 4 tablespoons of extra virgin olive oil 1 pomegranate, seeded 6-8 dinosaur kale leaves, sliced into thin ribbons (as thin as possible!) 1 small bunch of chives or a couple of scallions, thinly sliced Salt and pepper to taste Directions: 1. Lightly coat the bottom of a medium sauce pan with extra virgin olive oil and heat over medium high flame. 2. Add onion, carrot, garlic, and sauté about 3 minutes or until fragrant. 3. Add lentils, herbs and a fat pinch of salt and cover with water. Simmer about 25 minutes or until lentils are done. Discard the herbs and drain any excess water if there is any. 4. In a separate bowl, combine shallots, vinegar, and oil and season with salt and pepper. Whisk all ingredients together and then pour the dressing over the warm lentils. 5. Stir in kale ribbons and pomegranate seeds. 6. Dress the warm lentils and taste for seasoning. 7. Serve at room temperature and garnish with chives! – 22 –
Sprout Sal ad Prep Time: 10 minutes Yields: 4 servings Ingredients: ½ cup daikon, cut into match sticks or grated ½ cup carrots, cut into match sticks or grated 1 teaspoon sea salt 1 cup mung bean sprouts 1 cup alfalfa or radish sprouts 1 bunch watercress or arugula, washed and chopped Dressing: 2 tablespoons tahini 1 tablespoon umeboshi paste 2 tablespoons lemon juice 1 tablespoon mellow white miso Directions: 1. Mix carrots and daikon with sea salt, let sit while you prepare remaining ingredients. 2. Wash sprouts well and place in a large bowl with the greens. 3. Combine dressing ingredients in a small bowl and mix well. 4. Add daikon and carrot to the salad bowl. 5. Pour dressing over salad and toss until well coated.
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Beet Sal ad with Fennel and Mint Prep Time: 20 minutes Cooking Time: 30 minutes Yields: 6 servings Ingredients: 2 beets 1 small fennel bulb 1 bunch mint leaves 2 oranges ¼ cup balsamic vinegar Directions: 1. Place beets in a pot, cover with 1 inch of water and boil for 20-30 minutes, until a fork pierces easily through the middle of each beet. 2. While beets are cooking, wash fennel and slice very thin. 3. Chiffonade mint (chop into thin ribbons). 4. Zest oranges and juice them into a bowl. 5. When beets are cooked, drain them in the sink and rinse under cold water. 6. Peel the skin off beets with hands and chop beets into ¼-inch thick, quarter rounds. 7. Add all ingredients into a large bowl and mix well. Note: This salad is famous for converting non-beet eaters into beet lovers!
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Mango Blueberry Sorbet Prep Time: 5 minutes Yields: 6 servings Ingredients: 1 bag frozen mango 1 bag frozen blueberries 1 tablespoon agave syrup or honey ¼ cup apple juice Directions: 1. Put all ingredients into a blender or Vita-Mix. 2. Blend until creamy, about one minute. You may have to scrape down the sides of the machine a few times if using a regular blender. 3. Serve immediately. 4. Place the rest in a Tupperware in the freezer to enjoy later. Note: You can use any frozen fruit you like or freeze fresh fruit such as bananas and strawberries. Get more healthy and delicious recipes from IIN.
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