GREENcleanse

be the best version of yourself

S P R I N G - S U M M E R

7 DAYS

CLEANSE BODY / MIND

ENERGY / CLARITY / FOCUSSeasonal Living

OURphilosophy

My life has always been involved with the

body and nutrition, and when taught to

connect with the mind the results are

amazing. Visualisations are a big part of

my teachings. This concept developed

further when I was introduced into 'The

Ayurvedic Philosophy' and then 'Traditional

Chinese Medicine'. Both of these principles

are based around the seasons, and living

your life following the characteristics of

each one.

The results speak for themselves; my clients who already participate in the seasonal living program are experiencing

more energy, sculpted bodies, less injuries

and a calmer demeanor.

I have recently come into collaboration

with Danielle Francis and together we

have developed an on-line version of 'The Seasonal Living Program',

combining fitness, nutrition and lifestyle.

Your program will include:

Weekly meal plans with exciting

recipes, using fresh, local, seasonal

produce. You will also receive seasonal fitnessprograms helpful

lifestyle tips to keep you in optimum health.

My inspiration for the seasonal living

program is to create harmony and a

connection between mind and body.

Lisa Morgan

As a celebration of this launch, we are offering the green cleanse for you to trial for free.

BENEFITSof a detox cleanse

1) Rest the stomach. Making the stomach work less to extract nutrients can be a huge benefit. Juices require less of the stomach’s digestive processing (churning, acid and pepsin). Remember to gently chew the juices to add oral enzymes to further ease digestion.

2) Rest and repair the gut. Toxic foods (including saturated fats, refined carbs, foods with additives, pesticides and allergenic foods), taking medications (such as antibiotics or antacids), and even stress can impair the intestine’s functioning. There can easily be an imbalance in the gut microbiome (flora and fauna balance) as well as actual breaks in the intestinal barrier (“leaky gut”). Consuming a phyto-nutrient dense green plant-based diet allows food to be assimilated quickly through the intestine, consuming less energy, while the toxin-free, nutrient-dense food helps to repair the gut itself.

3) Rest the liver. The liver is our main detoxifying organ. Every molecule of food that is absorbed through the intestinal wall (fiber is not absorbed) moves into the liver for detoxification and preparation before being allowed to enter the rest of the body. Problem is, there are too many toxins for most of our livers to handle -- with many passing unchecked into the general circulation to wreak havoc in distant cells. An organic juice cleanse rests the liver’s overload.

4) Reduce your appetite. Juicing doesn’t really shrink the stomach -- although it feels like it does. Juicing eliminates the habit of comfort eating, and makes you feel satiated with less food than usual. This provides a big psychological boost to help get over the hurdle of changing habits.

5) Eliminate harmful foods. The Green Cleanse eliminates dairy, wheat, gluten and fermented foods from the diet, as well as coffee and alcohol.

6) Lose weight. As you are feeling better and having more energy, you also naturally lose weight. Some of this is water bloat, but also some is fat. A juice cleanse (three days minimum) is a great way to jump start a diet. It not only helps control appetite and cravings, but is naturally lower in calories, while supplying the body with probably more concentrated beneficial energising andhealing nutrients than it has seen before.

7) Improve energy. After the first day’s adjustment period (mostly missing crunching, and any coffee/alcohol cessation symptoms), most people begin to feel much more energy and clarity (by consuming only fresh juices) than they ever did with frequent caffeine drinks.

8) Rehydrate the body. Most people consume inadequate fluids, often having diuretics such as coffee or tea as their main beverages. Drinking sufficient fluids (5-6 glasses/day) makes the body function more efficiently, increases energy (often successfully removing the afternoon brain fog), and helps ensure proper elimination of toxins.

HELPFULtips

On rising drink 2 tspn of organic Cider

vinegar in a mug of hot water.

This mixture will help your digestive

system and encourages healthy bacteria

in the gut.

Before you shower, use your dry body

brush on your whole body. Starting from

the feet with gentle upward strokes brush

your body for 3 minutes. The benefits not

only remove the old skin cells leaving you

with a glow, but also work with your

lymphatic system aiding the elimination of

toxins.

Drink 1.5 - 2 litres of water per day to keep

you hydrated and help flush the toxins

from your body.

Drink herbal tea or 1 tspn of fresh lemon in

hot water if you feel hungry. Ginger tea is

very good for cleansing and calming the

digestive system.

Whilst cleansing abstain from electronic

devices too. Try to clear your mind of “

stuff” as well as your body.

Try to spend time in nature as much

as possible get into the rhythm of the

season you are in. You will feel calmer and

become more grounded as you let nature

into your life.

Practise Mind/ Body connecting exercises.

Lay down in a quiet place, and using your

breath as your tool, slowly breathe into

each body part. Breathe in positive, , healing energy and visualise you are

exhaling the tension and toxins from your

body.

Practise

this

for

10

minutes

a

day.

If you do not yet participate in any

exercise start with daily walks whilst

cleansing for 30 minutes per day.

Aim for 8 hours sleep per night, Invest your

energy into the repair and cleansing your

body.

WEEKLYplan

Day 1-3

Breakfast

Detox Juice

Mid-Morning

Cleanse Juice

Lunch

Green Veg soup

Mid- Afternoon

Green Smoothie

Evening Meal

Green Veg Soup

Day 4-7

Breakfast

Detox Juice

Mid-Morning

Cleanse Juice

Lunch

Choice of Green salads

Mid- Afternoon

Green Smoothie

Evening Meal

Green Veg Soup

Organic Cider Vinegar

Dry Body Brush

Lemons

Greens

D A I LY E S S E N T I A L S

SHOPPINGlistDay 1-7

1 bunch kale

200g spinach leaves

1 bunch parsley

1 bunch mint

1 bunch thyme

1 bunch celery

1 pineapple

200g blueberries

3 lemons

2 limes

4 avocados

1 cucumber

4 carrots

1 leek

1 fennel bulb

4 zucchini

4 brown onions

5cm fresh ginger

1 garlic bulb

1 red chilli pepper

Day 4 - 7 (Green Barley Salad) 1 cup of frozen peas

150g snow peas

2 spring onions

(Indian Spiced Bean and Coconut salad)

300g green beans

300g yellowbeans

Coriander(Warm green vegetable salad)

1 bunch Asian greens (eg: bok choy, pak choy)

1 bunch broccolini

Note: We have separated the

extra ingredients for the salads

because the quantities in the

recipes may be too much and

you might only want to choose

2 of the salads for the week.

2 spring onions

SHOPPINGlist

We recommend you purchase your fresh produce from

a farmers market or local greengrocer. The fruit and

vegetables are more likely to be locally grown and a

fresher than from supermarkets, where produce could have been stored for weeks before they hit the shelves.

shredded coconut

sunflower seed kernels

sesame seeds

brown mustard seeds

cumin seeds

garam masala

olive oil

sesame oil

hemp oil (optional)

1 can kidney beans

1 can brown lentils

1 packet pearl barley

pine nuts

RECIPESgreen juices

The Green Cleanse is very gentle way of re-balancing your body. Morganics have brought together 3 green drinks that will assist your body to come back to a neutral state. You will

have the variety of The Cleanse, The Detox or The Smoothie. Each drink is packed with seasonal fruit and vegetables that have an abundance of the nutrients we require to be at our optimum.

The Cleanse has been designed to eliminate toxins and rest your digestive system, restoring any dis-harmony in the gut that can be caused by processed foods, stress,and generally not looking after yourself.

The drinks have been created using a bullet as it is good to use the whole fruit/ vegetable to benefit the most from your foods. If you do not own one of these you can juice too, but will require more ingredients in doing so.

Add all the ingredients into the juice extractor and blend until smooth. To gain the true life- force of the fresh food drink straight away.

You may experience in the first day or so that your stomach is a little bloated due to the fibre, this can be perfectly normal and should right itself by day 3. Drink water regularly to aid the elimination of unwanted toxins.

INGREDIENTSgreen juices

Detox1

handful

of

spinach1

small

handful

of

parsley

1

slice

of pineapple1/4

lemon

(skin

removed)

1/4

lime

(skin

removed)

Morganics essential greens6

mint

leaves

3 Ice

cubes

1/3 cup

of

filtered

water

Cleanse1

handful

kale/

spinach2cm

piece

grated

ginger1/4

lime

peeled5cm

piece

chopped

cucumber

2

small

chopped

celery

sticks

tsp Morganics essential greens3

ice

cubes1/3

cup

filtered

water

Smoothie1 handful

spinach

1/2 advocado

5 cm

piece

cucumber

1/2 cup

blueberries

1 tspn

chia

seeds

2 tspn

hemp

oil

(optional)

3 ice cubes1/3 cup filtered water

1

1tsp

1 Tbsp Morganics power restore

VEGETABLEstockThis stock is created with the classic ingredients used in master stocks – a mirepoix (carrots, celery and onions) and bouquet garni (parsley, thyme, bayleaf and peppercorns).

4 litres cold filtered water4 large carrots3 celery stalks, leaves included 2 large brown onions1 bayleafA few sprigs of fresh thymeA handful of fresh parsley1 teaspoon peppercorns

Note: Stock will keep for up to 3 days in an airtight

container in the fridge. Alternatively you can

freeze in portions for up to 3 months for later use.

Use the stock for soups, stews and curries, or as a

flavour-packed poaching liquid for protein such as

chicken or fish.

Tips:

• Wash vegetables well before using.

• Always leave the skin, stalks and tips on

vegetables, as this enhances the flavour.

Treat your stock with care – always gently

simmer, never boil your stock.

• Roughly chop all vegetables and place

into a saucepan.

• Sprinkle over fresh herbs and

seasoning.

• Pour the filtered water into the

saucepan.

• Bring to the boil and then reduce to a

gentle simmer.

• Simmer stock for 1 hour.

• Strain stock and it is ready to use as

a base for your soups and stews.

•

MORGANICSgreen soupThis alkalising detox soup is packed full of antioxidants and essential

vitamins and minerals to make your skin glow!

• Place ginger, fennel and leek in a saucepan with a splash of vegetable stock and saute for a minute.

• Add remaining stock and bring to the boil, reducing to a gentle simmer.

• Add zucchini and broccoli. Simmer until vegetables are just starting to soften – about 3 minutes.

• Add spinach, kale and coriander, and continue to simmer for another minute.

• Remove saucepan from heat. Blend soup with a hand blender, or transfer to a heatproof blender and blitz until smooth.

• Serve immediately.

Serving suggestions:

• Add grated ginger to the stock to aid detoxification. The addition of crushed garlic gives your immune system a boost.

• Try adding fresh or frozen peas and substituting the coriander with fresh mint.

• Try chopped coriander sprinkled over the soup, or substitute the coriander with Thai basil.

• For a flavour kick, make a gremolata or salsa verde to sprinkle over the soup.

Tip: Experiment by using any combination of green vegetables that you like or have in your fridge at the time. You can use peas, green beans, asparagus, etc. Don’t fuss too much with exact quantities of each ingredient. Every time I make this soup it tastes a little different, you can play with quantities depending on which vegetable you are craving!

1 litre vegetable stock2cm piece of ginger, grated 1⁄2 cup leek, sliced1⁄2 fennel bulb, finely sliced 1⁄2 cup zucchini, sliced1 cup broccoli florets1 cup baby spinach1 cup kale leaves, tornA handful of coriander

MORGANICSseasonings

• Combine all ingredients in a small bowl. Sprinkle onto soups or

salads for a flavour boost.

• Tip: add a tablespoon of olive oil to the ingredients and process

in a blender until smooth. Drizzle over soup salad.

Thai gremolatasmall bunch parsleyzest of 2 limes2 teaspoons fresh grated ginger 1 bunch fresh coriander1 spring onion, finely sliced1 clove fresh garlic, crushed ground black pepper to taste

Basil Pesto1 bunch parsley1 bunch basil1 small clove garlic1 tablespoon roasted pine nuts2 tablespoons olive oil1 tablespoon lemon juiceGround black pepper and sea salt to taste

Turmeric and Chilli Garnish2 teaspoons Grated Tumeric1/2 finely sliced Red Chilli Pepper (deseeded) A dash of fresh lime juice

• Note: ingredients for the seasonings have not been included in the basic shopping list. These will need to be taken in to account when you choose which seasoning you would prefer.

GREENbarley salad1 cup of barley1 cup of frozen peas150g snow peas150g kidney beans2 spring onions thinly sliced

1/2 cup of mint leaves2 tblspn of extra virgin olive oil1 tblspn lemon juice

• Cook Barley in a medium saucepan of water

over a medium heat for approx 25 mins, or

until tender.

• Drain barley, then rinse under cold water until barley is cold, drain well.

• Meanwhile, bring another medium saucepan

of salted water to boil, Add frozen peas and

snow peas and boil for 1 minute.

Drain and place in bowl of ice cold water until

cold. Drain well.

Rinse Kidney beans under cold water. Drain well.

• Place all of the ingredients in a shallow serving dish

and sprinkle over onions and mint. Drizzle

combined oil and lemon.

S E R V E S 4

•

•

•

Gently toss before serving.

SPICED BEAN+ coconut salad300g green beans (trimmed)300g yellow beans (trimmed) 2 spring onions100g brown lentils (rinse)1/2 cup coriander leaves2 tblspn shredded coconut1/4 cup sunflower seed kernels1 tblspn sesame seeds2 tspn brown mustard seeds

Dressing1 tblspn of finely grated freshginger 1 clove crushed garlic1 tblspn cumin seeds1 tspn garam masala1/4 cup lemon juice1/4 cup olive oil

• Combine all of the ingredients for the

dressing and set it aside.

• Toast the seeds in a small frying pan on a

medium to low heat,stirring continuously

until lightly browned. Remove from pan.

• Cook beans in large saucepan of water for

3 minutes or until tender and drain.

•

Place beans in a medium bowl add lentils,

coconut, spring onions, seeds, coriander

.•

Gently toss to combine.

S E R V E S 4 and dressing.

WARM GREENvegetable salad

1 bunch Asian greens(eg: Bok choy, Pak choy)1 bunch broccolini2 tblspn toasted s esame seeds 1 tblespn sesame oil1 clove garlic, crushed

•

Remove core from bok choy. Rinse leaves under

cold running water to remove any grit.

• Pat dry and slice each leaf in half down the stem

.•

Wash broccolini. Steam broccolini until just

softened (about 2 minutes) and set aside.

Warm oil in frypan over medium heat. Add garlic

and lightly fry until fragrant.

•

Add brocollini, bok choy to frying pan.. Toss

well in garlic oil and remove from frying pan

•

Serve immediately.

S E R V E S 2

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