Digestive Cleanse

Welcome'to'the'14''Day'Vegan'Digestive Cleanse.

Sarasota/IntegrativeHealth

DigestiveCleanse

Welcome'to'your'2'week'Vegan'Digestive'Cleanse.'Congratulations' on'taking'this'step'on'your'path'

towards'greater'health!'

We#encourage#you#to#take#a#“Before”#photo#for#your#own#record#if#nothing#else#because#truly#sometimes#a#photo#says#more#than#the#scale!#At#the#end#of#your#cleanse#take#an#“After”#photo#and#see#for#yourself!#(Tips:#Try#to#use#the#same#mirror,#similar#clothing#and#lightening#for#best#and#most#realistic#photo#results.)#Also,#feel#free#to#share#your#photo#with#us#by#tagging#us#on#Instagram#@SarasotaIntegrativeHealth

VIDEO'#2:'WATCH'WHEN'EXPERIENCING'ANY'DETOX'

SYMPTOMS

VIDEO'#1:'INTRO'TO'YOUR'CLEANSE'&'BASIC'

INSTRUCTIONS

VIDEO'#3:'WATCH'NEARING'THE'END'OR'UPON'

COMPLETEING'CLEANSE

Contents

5

6

8

10

12

13

16

19

27

WhyCleanse?

GeneralGuidelines//

Dietary Guidelines

Considerations

Ingredients/ to/Avoid//

Sample/Menu/Planner//

Resource/ShoppingGuide

RecipeGuide//

Conclusion

DigestiveCleanse

WhyCleanse?

Our digestive tractis about30 feetlong frommouth torectum. The average person##carries#around#8"to"12"undigested"meals"within#the#intestinal#tract.#When#the##bowels are notproperly eliminatingthe undigestedfoodturns into toxicwaste,and##can be absorbed into the body causinga hostother illnesses includingcancer.You’ll##begin to understandin thisprogram thatthe healthofour gutis everything!When##your#bowels#are#not#functioning#properly#and#your#intestinal#track#is#full#of#toxic##waste,you are goingto getsick.This iswhy cleaning outthe digestive tractis our##first plan ofaction in this program.

This.cleanse. will..scrub. your intestinal. .walls.and. flush outthe debris that isclogging up yoursystem.

With#a#clean#slate,#your"body"can"function"as"it"should"and#eliminate#the#viruses##and bacteria thatitcomes incontactwith ona daily basis. During this timeyouwill##also#be#making#changes#to#your#diet#by#eliminating#foods#that#irritate#the#gut,#and##eating#foods#that#help#heal.the.gut.#It#is#important#to#follow#the#eating#guideline#to##make sure thatyou arenotputtingtoxins back into anenvironmentthatyou aretrying##to#cleanout.

DurationThis is a two weekDigestivecleanse.

SupplementsColon Flusher:Take1N2pills before bedSuperfood.Protein:#1#scoop#per#smooothiePrebiotic.Fiber:#2#scoops#per#smoothiColon Scrubber: startwith 2N3capsules atnight,work up to 6 capsules atnight.Prebiotic Fiber: ImportantFiber bulking agentand detoxifier,Add to smoothies.Superfood Protein:Full ofessentialvitamins andminerals.Add to smoothies.

RecommendedSupplementsActivated Charcoal:Take1N3pills ifyou arefeeling any detoxsymptoms.

5DigestiveCleanse

!!During#this#cleanse#you#want#to#eat#lots#of##fiber!Aim for 40N50gof soluble and insoluble##fiber suchasyour smoothiefiber blend

!!Eat"abundant"amounts"of#fruits,#leafy##greens, vegetables, sweet potatoes, rawnuts,##and#chia seeds.

!!Back#down#on#Protein#to#only#25g#– 35ga##day.

!!Cut.back.on.legumes,.increaseveggies

!!No"""gluten,#soy,#coffee#oralcohol.

!!Don’t workout toohard duringthisdigestivecleanse,#your#body#needs#more#rest#at#this##time.Aim for light cardio and yoga, andavoid##heavyweight trainingor intenseintervals.

!!Makesure to chewyour food thoroughlyandavoid drinkingwaterwhileeating. (alwaysdrinkwater 20minbeforemealsor 1 hour##aftermeals)

The.purpose.of.the.digestive. .cleanse.is.to.remove. toxins..trapped.in.the.colon.and..intestines,.alkalize.the.body,..and.stabilize.the.gut..During..this.cleanse.you.may..experience. a.variety.of..different.symptoms.as.your..body.is.detoxing..Remember..that.everyone.is.differentand..has.varying.levels.of.toxicity,..elimination.time.variables,and..diet.guidelines.. Whatyou..experience. during.this.phase..will.be.very.individualized.for..your.body.and.your.state.of..health.

GeneralGuidelines

6DigestiveCleanse

Detox Smoothie

The#digestive#cleanse#smoothies#are#a#great#way#to##deliver#a#lot#of#nutrients#and#fiber#into#your#system.#In##addition#the#protein#in#these#smoothies#are#predigested##making#it#easier#for#your#body#to#absorb#and#digest#it,##which allows your gut#to heal faster. The fiberblend#added##to#the#smoothies#is#a#combination#of#food#grade##Diatomaceous#Earth#and#Stabilized#Rice#Bran.#We#use##Diatomaceous#Earth#to#help#kill#parasites#in#the#intestinal##tract.#It#also#can#be#used#to#help#lower#blood#pressure,##and because of its high#silica content it strengthensbones##and#promotes#hair#and#nailgrowth.

Basic.Smoothie.Recipe:.1#scoop#of##SuperfoodProtein, 2 scoopsof theprebiotic##fiber, 1FrozenBanana,AlmondorCoconutMilk.#You#can#also#add#in#stevia#to#taste,##berries, chia seeds,rawcacao, a little black##strapmolasses,and leafygreens.Playwith##the#consistency#and#taste#until#you#find#a##combination that you like. Feel freeto come##upwith your ownaswell!

Stabilized.Rice..Bran.is.a.great. .source. of.fiber..that.is.easily..tolerated.. It.is..also.a.good. .source. of..minerals.and.B..vitamins.

7DigestiveCleanse

Dietary Guidelines

8DigestiveCleanse

Everyone’sdietwill be a little differentdependingonthe state of your//

health,/blood/type,/and/your/goals./But/in/general/follow/these//

guidelines:

What can I eat?Vegetables: all your greensand cruciferousveggies.Small amountsof##starchyvegetablessuchassweetpotatoesare okay.Fruits:All fruitsare good.Quinoa: sincequinoa is technically a seedandnota grain you canmake this##a staple in your diet.Avocado: thiswill definitelybea staple in your diet, learnto love it if youdon’talready.ChiaSeeds: anotherstaple in your diet, addto smoothiesandsalads.Rawnutsandnut butters: go for rawnot roastedwhenit comes to nutsand##nut butters.Substitute almondbutter for peanut butter. Talkto yourcoachabout soaking yournuts.GojiBerries: This tasty fruit is consideredanherb inChinesemedicineand##helps to nourish thebloodandenhanceQi. Fromanutritionperspectiveweunderstand that it is packed full of antioxidants and oxygenates the blood.Nut Milks: Almond, Coconut, Rice, etc…Make sure it doesn’t contain theingredient “Carrageenan.”Coconut:.Coconut#milk#is#great#to#cook#with,#coconut#yogurt#is#a#delicious##substitute for dairy yogurt,coconutflour isa great substitute forwheatflour,##and coconut oil candonowrong,use it liberally.HealthyOils: coconut oil,extra virgin oliveoil, andMCToil are yourbest##choices.RawChocolate: yesyou readthatright. You canhavesmallamountsof rawchocolate, and rawcacaonibs throughmost ofthephases.However,##rememberyourportioncontrol,just a taste!

9DigestiveCleanse

Limit:Grains: Cut downonyour consumptionof rice, oats,andgluten freebreads##andpastas.Aim to getmoreof your carbohydrates fromvegetables.NaturalSweeteners:Maple syrup,molasses, agave,stevia, and coconutsugar canbe consumedin small amounts.Nightshades: Including tomatoes,peppers,andeggplant.Nightshadescan##bean allergen to somepeople soyoumightwant to eliminatethemcompletely.Legumes: Beansare hardto digest and canirritate analreadycompromised##digestive system, so it is best to notmakebeansa regular staplein your diet.Coffee:#Sorry#it’s#too#acidic#and#damages#your#adrenals.#Same#goes#for##black teaaswell.Once your PHandAdrenalsare balancedyoumayhavea##cup#onoccasion.Alcohol: Acidicand full of sugar! It also raisesestrogen in thebody,which##causes inflammationandahostof otherproblems.

Eliminate:ProcessedFoods: If it has ingredientson it that youdon’t understandand##comes in abox, it’s probablyprocessed.ProcessedSugar: Includingwhitesugar,brownsugar, soda,fruit juice, icetea, candy, gum,anddriedfruits.Soy: Including soysauceandsoybeans.Soy is in a lot of products, read##carefully.Gluten: Therearetonsof glutenfreepastas, grains, andbreadson themarket now, so youwon’tmissthegluten.Peanuts: Theyare typically covered inmold, so it is best to avoid peanuts##and#peanut butter.Flax: Including flaxoil andgroundflax.Once flaxseedsare groundormade##into#an#oil,#they#become#rancid#and#raise#inflammatory#causing#estrogen#in##the body.Commercial.Condiments:#Including#ketchup#and#mayonnaise.##CommercialSaladDressing: (seeresourceguide for healthydressing##alternatives)GMO: Nogeneticallymodifiedfoodsallowed.Stickwith organicasmuchas##possible.

Thegoal is to haveaminimumof2 bowelmovementsperday,##howeveryoumayexperience3N4,andthat is normal. If you should..experience.more.then.5.a.day.here.are.some.steps.that.you.can..take.to.remedy.thatsituation:

Considerations

10DigestiveCleanse

!! Increase fiber andbulkingagents.!! Stop takingColonFlusher, orbackoffdosageandonly take1 capsule

per# night.!! Eatmore steamedveggies insteadof raw.!! Eat#anavocado.!! Makesure to replenishwithelectrolytesandminerals.!! Onlydrink4ozofwater every30minutes, andneverwith food.

If you find yourself in the opposite situation where you are constipatedor only going to the bathroom once a day here are some steps tofollow:

! Increase/water/ consumption/! Take/an/additional/ 2/Colon/ Flushers/for/ a/

total/ of/4! Purchase/ a/Magnesium/Oxide/ supplement/

and/take/400mg/at/night/with/ Colon/Scrubber/ and/Colon/ Flusher

! Cut/ back/on/having/too/many/fibrous/bulking/agents/in/your/diet.

! Increase/exercise.! Can/use/Aloe/Vera/juice/ for/ a/short/ period/

of/time./! Drink/1Tbsp/ of/Apple/ Cider/ Vinegar/in/the//

morning/ and/before/ bed./! Keep/in/mind/ emotional/ considerations/

hanging/on/to/anger/etc.! Get/Acupuncture/ to/open/ the/digestive/

channels/ and/stimulate/ peristalsis./! Do/not take/any/laxatives/like/Senna/as/

this/stops/ peristalsis/ and/will/ only/further/aggravate/the/intestinal/ lining/ leading/to/inflammatory/ bowel/ disease./

! Get/a/colonic./ (optional:/ enema/at/home

For.those.with.Crohn’s..diseaseorUlcerative Colitis..it.is.recommended. that you..check.with.your.doctor..before.startinga.cleanse.We.wantto.make.sureyour..gut.is.stabilized.before.you..begin..You.cannotstart.in..the.middle.of.a.flair.up..To..lower.the.inflammation. of. .the.gut.start.by.taking.30g..of.Glutamine a.day.

It. is.a.good.idea.for.anyone..over.the.age.of.40.that.has..had.a.serious.bowel..compromise. to.get.a.Virtual..Colonoscopy. beforestarting. .this cleanse.

!!Healthy stool shouldbewell formedin##an#S#like#shape,#float,#be#easily##eliminated,and havea greenish hue.

!!Undigested#food#in#the#stool#indicates##that your body is notdigestingproperly##and notassimilatingthe nutrients from##your food.Going through this cleanse##will#help#correct#your#digestion#and##absorption.#To#make#it#easier#on#your##system.

!!Stools that leaveamark in the toilet orstools that float, indicate that fat is notbeing digestedorabsorbed.

!!White spots in the#stool indicate##fungus.

!!Parasites thatpass through thestool##look like little wormsor pieces ofrice.

!!Stool#that#is#not#well#formed#and##comes outin little pieces indicates##stress and stagnation in thebody.

!!Dark#stools#can#indicate#that#there##maybe#some#possible#bleeding##somewhere#along#the#digestive#tract.##Note#that#if#you#take#charcoal#or##bismuth thiswillmakeyour stools dark##and notto#be alarmed.

Stool

This#cleanse#is#a#great##opportunity toget familiarwith##your#stool#as#it#will#change#a##lot overthe comingmonths.

11DigestiveCleanse

Ingredients/to Avoid

DigestiveCleanse 10

While.it’s.best.to.eat.whole.foods.as.much.as.possible,.it’s.important.to.know..which ingredients to avoid and which. ingredients aresafe when buyingpackaged..foods. Agood rule of thumb is to look for the shortest ingredientlist possible.Another rule of thumb is if you can’t pronounce it, it’s probably not safe toconsume.

This list is by nomeanscomplete. It would be impossible to list every harmfulor..toxic ingredient, but this is.alist of someof themostcommon thingsyouwill see..on.food.labels..Just.because.it’s.in.a.health.food.store,.does.not.mean.it’s..approved..And.just.because.a.label.does.not.have.one.of.the.“No”.ingredients,. .does not necessarily meanit’s anapproved.food.

If you seeanyof theseonan ingredient list, put it##backon the shelf:

High#Fructose#Corn#Syrup##HydrogenatedOilof any kind##

CanolaOilAspartameSucraloseMaltodextrin

Soy#Protein#Isolate##Soy#ProteinConcentrate

Soy LecithinSoybean#Oil##

HydrolyzedProtein##Carageenan

MonosodiumGlutamate(MSG)##YeastExtract

HydrolyzedYeastExtractAutolyzed#Yeast#Extract##Artificial#Flavors/Flavorings##Natural#Flavors/Flavorings##Sodium#Nitrate/SodiumNitrate##

SpicesFoodDyes (Ex: Blue #1 and #2, Red #40,#Yellow#6)

Polysorbate60

Sample/MenuPlanner

This menuplaner is to give youanidea of the variety ofdifferent foods youcan prepareduring this cleanse.You certainly don’t have to follow it day by day. Find themeals that work for you. Remember that there is nothing wrong with keeping it simpleand eating the same salad for lunch every day. With this cleanse you can be ascreative or as simpleasyouwant tobe in the kitchen.

Ideally you will eat every 2\3 hours to regulate your blood sugar. Make sure to see therecipe guideand resourceguide tofinddetailed informationon themeals listed below.

Day1

Breakfast: SmoothieSnack:#Chia#bar#(resource#guide)##Lunch: Smoothie andZucchiniNoodles##(seerecipeguide)Snack:#Kale#Chips#(recipe#guide)##Dinner:#Cauliflower#Curry#Dish#(Recipe##Guide)

Day2

Breakfast:#Fruit#Salad#(mixed#fruits)##Snack:#Sliced#cucumber#and#hummus##Lunch:#Kale#Quinoa#Salad#recipe#guide)##Snack: SmoothieDinner:#Cauliflower#fritters#(recipe#guide)##andMixedGreenSalad

DigestiveCleanse 13

Day3

Breakfast:#Superfood#Pudding#(recipe##guide)Snack: Sweet PotatoChips (recipe##Guide)Lunch:#Quinoa#Curry#(recipe guide)##Snack: SmoothieDinner:##Kale#and#Quinoa#SaladwithRoastedBeets (recipeGuide)

Day4

Breakfast:#Quinoa#Breakfast#Bowl(see##recipeguide)Snack:#Apple#with#Almond#Butter.##Lunch:#Thai#Veggie#Soup#(recipe#guide)##Snack:SmoothieDinner:#Baked#Spaghetti#Squash#with##Sautéed#Cauliflower,#garlic,#onions, and##tomatosauce

DigestiveCleanse 14

Day5

Breakfast: SmoothieSnack: RawAlmonds,Walnuts,Pecans,##and#GojiBerries.Lunch:#Leftover#Spaghetti#Squash##servedwith Arugula SaladSnack: SmoothieDinner:#Mixed#greens#topped#with##RoastedRoot Veggies

Day6

Breakfast: FruitSalad##Snack:#ChiaBarLunch:#Steamed#Veggie#Bowl#with##Avocado, sauerkraut, and tahini(see##RecipeGuide)Snack:SmoothieDinner:#Zucchini#Noodles#with#an##avocado garlic sauce (see recipe).

Day7

Breakfast:SmoothieSnack: Chia pudding (see recipe guide)##Lunch:SmoothieSnack: Sweet Potatochips (seeRecipeGuide)Dinner:#Sautéed#broccoli#and#garlic#in##olive#oil,#chopped#tomatoes, avocado,##over#gluten#freepasta.

Day8

Breakfast: Chia BlueberryBowl (recipe##guide)Snack:Mary’s GoneCrackers withAvocado#Salsa#Snack#(recipe#guide)##Lunch:#Kale#and#Quinoa#Salad#with##apples#and#goji#berries#(recipeguide)##Snack:#½#avocado#with#sea#salt##Dinner:##Spinach#Salad#with TahiniRoastedBrusselsSprouts (recipe guide)

Day9

Breakfast:#Cooked#Quinoa#with##Cinnamon,#black#strapMolasses,##Walnuts,#andBlueberries.Snack: Hummus withMary’sGoneCrackers (resource#guide)Lunch: Paleo#wrap (resourceguide)with##Avocado,#sprouts,#Bell#peppers,##cucumber,andhummus.Snack:SmoothieDinner: Creamy BroccoliSoup (recipe##guide)

Day10

Breakfast:SmoothieSnack:#Apple#with#Almond#Butter##Lunch:Mixed greens saladwith Lemon##Mustard#Dressing#(see#recipe#guide)##Snack:SmoothieDinner:”Fried” Broccoli(recipe guide)and##a#side#salad#of#mixed#greens#with#Tahini##Dressing(recipeguide)

DigestiveCleanse 15

Day11

Breakfast: FruitSaladSnack: Almonds,Walnuts,Pecans,and##Goji berries.Lunch: Cauliflower CurryDish(Recipe##Guide)Snack:SmoothieDinner: BakedSweet Potato over herbed##Quinoa#(cook#quinoa#w/fresh#herbs#and##garlic powder) and sautéedBok Choy.

Day12

Breakfast:Smoothie##Snack:#ChiaBarLunch:Spiced#Pumpkin#Soup#(seeRecipe#Guide)##Snack:Kale#ChipsDinner: Smoothie (feelfree to have a##larger#smoothie#fordinner)

Day13

Breakfast:SmoothieSnack: GuacamolewithMary’s Gone##CrackersLunch:#Steamed#Veggie#Bowl#with##Avocado, sauerkraut, and tahini(see##RecipeGuide)Snack:SmoothieDinner: Spaghetti squashwithtomatoes##and#a#garlic#pesto#sauce#(garlic,#basil,##parsley,#walnuts,#and#olive#oil#in#food##processor)

Day14

Breakfast:#Quinoa#Breakfast#Bowl##Snack:#Apple#with#Almond#Butter##Lunch: Cucumber,Hummus,Tomato,##and#Avocado#in#a#PaleoWrapSnack:SmoothieDinner:#ZucchiniNoodles#with#preferred##sauce.

Resource/ShoppingGuide

Your.primary.grocery..shopping listwill consistsof..organic.veggies,.organic..greens,.and.organic.fruits...In.addition.here.are.a.few..staples that canbe foundat..your.local.grocerystore.We’ve.sourced.these.items..from the following stores,but youmayalso find these..items.at.your.local.health..food store:

Whole Foods##TraderJoesPublix#(Local#GroceryStore)##Costco

Pantry/Staples

Almond.Milk:#365#Brand#at#Whole Foods

Quinoa: Costco (best value),Whole Foods, Trader Joes, Publix

RawNuts: Costco (best value),Trader Joes,Whole Foods,Publix

VirginCold PressedOrganic CoconutOil: Costco (best value),Trader Joes,Whole Foods, Publix.

Extra VirginOrganic OliveOil:Trader Joes,Whole Foods, Publix

Chia.Seeds:.Whole#Foods,#TraderJoes

Organic Veggie SoupStock:Publix,Whole Foods, Trader Joes

DigestiveCleanse 16

DigestiveCleanse 17

Condiments/DressingsCoconut#Secret#Coconut#Aminos#&#Coconut#Aminos##Garlic#Sauce:#WholeFoods

Coconut Secret CoconutVinegar:Whole Foods

Bragg#Organic#Apple#Cinder#Vinegar:#WholeFoods

Eden#Organic#Yellow#and#Dijon#Mustard:#Whole##Foods

Organic#Tahini:#Whole Foods

Sky#Valley#Organic#Sriracha#Sauce:Whole#Foods

Hummus:Whole Foods (best quality), TraderJoes

Salsa:#Whole#Foods,#TraderJoes

BeverageTasteNirvanaCoconutWater:Whole Foods

Kombucha:#WholeFoods

Teeccino#Herbal Coffee#Alternative: Whole##Foods

Whole

SweetenerSweet.Leaf.Liquid.Stevia:##Foods or TraderJoes

SnacksHealth#Warrior#Chia#Bars:##Whole Foods

Mary’s Gone Crackers: WholeFoods,Publix

Go Raw Bars and Chips atWhole Foods

Raw Almond Nut Butter:Whole Foods, TraderJoes

Dehydrated Kale Chips:Available in various flavors atWhole Foods and TraderJoes.

Black StrapMolasses:WholeFoods

Pasta SubstitutesSea#Tangle#Kelp#Noodles:#Whole Foods

Jovial#Organic#Brown#Rice#Pasta:#Whole#Foods##

LundbergOrganicBrownRiceCouscous:WholeFoods

Fermented/Cultured FoodLocalFermentedSauerkraut:Localproductsavailable atWhole Foods

Part of making this cleanse easieris to make it convenient. Many ofthe items listed below you canfind at a Whole Foods orequivalent type of health foodstore. However, all of these itemsare also available online forcheaper. Depending on whereyou live it may be easier to justorder online.

Below you will see a list of

products and where they are

available online. We primarily

order from thefollowing:

Amazon.com

Abesmarket.com//Thrivemarket.com

Upgradedself.com

Pantry Staples

Health Works Organic Goji Berries:Available on Amazon, best price forGojiBerries.

DigestiveCleanse 18

Paleo Coconut Wraps: Tasty, sturdywraps. Great to use whenever youare craving carbs. These can befound onAmazon or ThriveMarket.

Concentrated Trace Minerals: Amust for your cleanse, available onAmazon.

Snacks

Health Warrior Chia Bars: A great quicksnack bar, available at both Amazon andAbe’s Market. (the coconut flavor is thebest).

.#Mary’s.Gone.Crackers:#The#best#gluten#free#cracker#out#there.#Can#be#purchased#at#Thrive##Market.

Healthy Fats

Natural Value Coconut Milk: Coconut milk that comes in a BPA free lining with no additives: Acase is available onAmazon.I believe there is one available at Trader Joe’s aswell.

MCTOil: This is a liquid version of coconut oil that you can cook with and make salad dressingswith. It has properties in it that give you more energy then just Coconut oil and can be takentherapeutically for an energy boost. Now foods MCT oil can be purchased on Amazon. UpgradedSelf sells their own version called XCT oil and Brain Octane Oil, which is basicallysuperchargedMCTOil.

RecipeGuide

Lemon Mustard//

Salad Dressing

Ingredients• 2#TBSP#OliveOil•½#LemonJuiced•½#cupWater•1N2#TBSP#Organic#YellowMustard•2Garlic Cloves or Garlic Powder

InstructionsAdd#all#ingredients#into#a#food##processor untilsmooth.

Quinoa/B\NFastBowlIngredients• ⅔#cup#of#cookedQuinoa• 1tsp#ofCinnamon• Stevia#totaste• ½scoop of SuperfoodProtein##(optional for extra protein)

• Walnuts#or Pecans• Berries• Almond#/#CoconutMilk

InstructionsCook#Quinoa#at#a#1:2#ratio#for#5##minutes. Once simmering let Quinoa##stand#for#another#10#minutes#until##water#is absorbed.

DigestiveCleanse 19

Kale/Quinoa SaladIngredientsOrganic#Kale#chopped##Organic#Bok#Choy#chopped##Organic GreenApple chopped##Organic#Cucumber#chopped##AvocadodicedQuinoaRaw#Walnuts##Organic#GojiBerries

InstructionsCombine#desired#amount#of#all##ingredients add dressing of choice.

Sweet/Potato ChipsIngredients2N3#Sweet Potatoes##SeaSaltCinnamonOliveOil or CoconutOil

InstructionsSlice#Sweet#Potatoes#into#small,#thin##slices.#Lay#slices#out#on#a#cookie##sheet.#Coat#with#desired#amount#of##Salt,#Cinnamon,#and#Oil#(,#justenough##to coat)Bake at 400 for about 20N30min (keepan#eyeon#them)

Superfood PuddingIngredients3#tbspof#Chia#Seeds⅓cup of Almond#or CoconutMilk##1 tbsp of CacaoPowderA few drops of Stevia (optional)##1#oz#of#GojiBerries

InstructionsCombine#the#Chia#Seeds#and#theMilk(let##sit#for#5#min.#Stir#in#Cacao#Powder,Stir#in##Stevia#if#adding.#Top#with#Goji#Berries##Serve or keep refrigerated

DigestiveCleanse 20

Daily SmoothieIngredients1 Scoop of SuperfoodProtein1#Cup#of#Almond#or#Coconut#Milk (can##add#water#if needed)1FrozenBanana2Scoops#of#Prebiotic Fiber##Handful#of IceOptional add in’s: chia, raw cacao,##stevia, berries,greens.InstructionsAdd#all#ingredients#into#a#high##powered blender and processon high.

Cauliflower FrittersIngredients½#head#ofCauliflower2 Chia “eggs” ( 2 TBSPchia, 6 TBSP##water,#let#sit#for15#min)1 tbsp of Coconut FlourSpices (I used curry and garlicpowder)##CoconutOilInstructionsFood#process#cauliflower#until#finely##chopped.#Saute#cauliflower#in#a#skilletwith##coconut#oil#until#slightly#soft.#Transfer#to#a##bowl,#add#chia#eggs,#coconut#flour,##spices,#and#mix.#Heat#up#the#skillet#again##with#coconut#oil#and#using#an#ice#cream##scooper add the cauliflower mixture. Cook##fritters#about#2#minutes#on#each#side#over##mediumheat.

• 3#tbspof#Chia#Seeds• 1#cupof#Almond#Milk• ⅓of a cup of frozen or fresh##organic Blueberries

• Stevia

InstructionsAdd#chia#seeds#and#almond#milk#toa##bowl#and#let#sit#for#an#hour,#or#can##lever overnight aswell.Add stevia to taste and topwith##blueberries.

Chia/Blueberry Bowl

Ingredients

DigestiveCleanse 21

Zucchini NoodlesIngredientsZucchini1 Avocado2 Garlic Cloves½#LemonJuiced

InstructionsSpiralize#Zucchiniinto#a#bowl.##Add#remaining ingredientsInto food processor. Combine andmix.

Thai/Veggie SoupIngredientsVeggie#Brother#(4Cups)##1#can#of#Coconut#Milk##BroccoliKale##Onion2#Garlic ClovesDaikon#RadishChopped1 Tbsp of RedCurryPaste##Kelp#Noodles (optional)

InstructionsChop#onion#and#garlic,#add#to#a#pot#with##soup#stock,#bring#to#a#boil#then#simmer.##Add#all#ingredients#except#milk#and##noodels, cook til tender.Last5minutesof##cooking#add#coconut#milk.Top#with#kelp##noodles when ready toserve.• 1 cup dry quinoa (3N4cupscooked)

• 2 cups water orvegetable stock• 2#tablespoons#coconutoil• 1#tspof#garlic#powder• 1 tablespoon curry powder• 1/2 teaspoon sea salt• 2#cauliflower#florets,chopped• Raw cashews, cardamompowder,##turmeric#powder (optional)

Directions:##1.Cook Quinoa.2.Add in curry powder, garlicpowder,and salt.3.While#Quinoa#is#cooking#steam##Cauliflower using a steamer basketor a##small#pot#with#boilingwater.4.Add#cauliflower#to#quinoa#and#topwith##Cashews#and#additionalspices.

Quinoa CurryIngredients:

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Homemade/Almond//

ButterIngredientsOrganic Almonds (raw or roastedyour##choice)1 tbsp ofMCTOil1 tsp of sea salt (optional)

InstructionsAdd#ingredients#into#a#food#processorwith##an#Sblade.Process untilsmooth,about3N5minutes.

Chili/Broccoli BakeIngredients3#heads#of#Cauliflower#chopped##3#heads#of#Broccolichopped2 limes2 tbsp ofOliveOilChili powder (as much asyoulike)##Sea#Salt#to tasteInstructionsIn large bowlmix broccoli, cauliflower, olive##oil,#the#juice#from#1#lime,#chili#powder,#and##sea#salt.#Spread#out#evenly#onto#baking##sheets#and#bake#in#the#oven#for#30N40##minutes#at#400.#Coat#cooked#veggies#with##juice from the second lime before serving.

Tahini Dressing

Ingredients½#cup#water##2#garlic cloves6#tbspof#Tahinilemon#juice#from#½##oflemon.

InstructionsProcess#all#ingredients#in#food##processer untilsmooth,pour into jar or##bottle.

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Cheesy/Kale ChipsIngredients1#bunch#of#Kale##1 tbsp ofOlive oil1#tbspof#Nutritional#Yeast1#tsp#of#Sea#Salt/HimalayanSalt

InstructionsSet oven to bake at 350Tear#or#chop#Kale#into#chip#size#pieces##and place on a cookie sheet. Evenly coat##Kale#with#the#Oil,#Nutritional#Yeast,#and##Salt.#Bake#for#10#minutes#or#untilcrisp

Tahini/Brussel SproutsIngredients""Brussels Sprouts##TahiniOlive#Oil##Balsamic Vinegar##SeaSaltGarlic (optional)Lemon#(optional)##Instructions""Preheat oven to 400Cut#brussel#sprouts#in#half#and#place#on#a##baking#sheet,#lightly#coat#with#Olive#Oil,##Balsamic#Vinegar,#and#Sea#Salt.#Bake untillightly#browned#and#tender.#Drizzle#Tahini##over#warm#cooked#Brussels#sprouts##Optional:#sauté#a#minced#garlic#in#oliveoil,##combinewith tahini and a squirt of lemon

Veggie BowlIngredientsOrganic Broccoli(Frozen orFresh)Organic Butternut Squash (Frozen orFresh)##Organic Kale (Frozen or Fresh)1tbsp#ofTahini2tbsp of fermentedSauerkraut##A#few#slices#of#Avocado##Himalayan#Salt#to#taste##InstructionsSteambroccoliand butternut squash for 5N10##minutes. During last fewminutesof steaming##add#in#the#kale.#Drain#steamed#veggies.#Add##tahini#and#himalayan#salt#and#mix.#Top#with##Sauerkraut#andavocado.

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Cauliflower CurryIngredients""Cauliflower##ZucchiniButternut squash cubed (fresh or frozen)##Coconut#Milk#(lite#or#full fat)1 tbsp of RedThaiCurry Paste##Cashews

InstructionsSteam#Cauliflower,#Zucchini,#and#Squash##until cooked through. Ina small sauce pan##mix#coconut#milk#and#red#thai#curry#paste##over#medium#heat.#Pour#over#veggies#and##top#with cashews.

Roasted RootsIngredients""Parsnips##RainbowCarrots##Garlic#Powder##Olive#Oil##HimalayanSalt

InstructionsSlice#veggies#and#lay#out#on#a#baking#sheet##Combine#veggies#with#olive#oil,#garlic#powder,##and#himalayan saltBakeat#350#for#30#minutes

“Fried” BroccoliIngredients• Fresh or FrozenOrganic Broccoli• ½#cupof#Chick#Pea#Flour• ½#cup#ofAlmond#Milk• Chili#Powder,#Cayenne,#Pink Salt• Gluten free bread crumbs (optional)InstructionsIn#a#bowl#mix#together#chick#pea#flour##with#desired#spices#and#almond#milk#until##a#batter#is#formed,#add#more#milk#if##needed.#Add#broccoli#to#batter#and#coat##evenly.Lay broccoliout on a baking sheet##lined#with#parchment#paper#(important)##Sprinkle#on#gluten#free#bread#crumbs##Bake at 400 for 20N25minutes

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Pumpkin SoupIngredients1#Yellow#onion chopped4 cloves of garlic chopped2 tbsp of Red Curry Paste2 tbsp of CoconutOil1can ofOrganic PureedPumpkin##2#Cups#of#CoconutMilk2Cups of organic Veggie Stock1 tsp of Pumpkin Pie Spice mixInstructionsIn#a#large#pot#add#coconut#oil,#onion,##garlic, and red curry paste and sauté for 4N5#minutes.#Add#all#other#ingredientsandsimmer#for#15N20#minutes.#Add#soup#to##blender#or#usean#immersion#blender#and##process untilsmooth.

Broccoli SoupIngredients2#cups#ofBroccoli1small#Onionchopped2cloves#of#garlic chopped##2N3#cups#of#Veggie#Broth##1#cup#of#Coconut#Milk##Instructionsa pot simmer broccoli, onion, garlic Veggiestock for about 10minutes until broccoli istender.Add#in#CoconutmilkUse an immersion blenderor transfer soup to##a blender and processuntilsmooth.

Golden/Beet SaladIngredientsMixed green of choice (kale, romaine,etc)##Sliced#roasted#goldenbeetsQuinoa##Walnuts##AvocadoGojiBerriesSauerkrautDressing of your choice(soy &dairy free)InstructionsSlice#and roast beets on a baking sheetfor 30##minutes#at#350.#Combine#ingredients#of#your##choice tomake up salad.

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ConclusionConclusion

Cheers.to.a.healthier. and.happier you!

For.further.assistance.we.offer.hour.long.coaching.sessions.with.either.our..Physician,.Dr..Lauren.Grace,.or.a.health.coach.here.at.Sarasota.Integrative..Health.Center.. Prices.vary.depending.on.who.you.chose.to.speak.with.and..the severityof your concerns.Please feel free to contactour office to set.up..an appointment,or visit ourwebsite for further details:SarasotaIntegrativeHealth.com. .(941) 806\78548

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*These statements have notbeenevaluated by the Food and DrugAdministration.These##products are notintended todiagnose,treat,cure or preventany disease.