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SpringCleanse Guide

Table of ConTenTs

The Scoop . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Cleanse Your Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4step 1: Hydrate and sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5-6step 2: Cleanse with foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7step 3: sweat and stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

Cleanse Your Mind . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9step 1: Meditate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10step 2: Write . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11step 3: Communicate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

Cleanse Your Space . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13step 1: sort, Give, Toss . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14step 2: organize . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15step 3: Complete Projects . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16

Spring Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17Green lift smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18Cool Cucumber and avocado soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19Carrot Ginger soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20Zesty Par boiled asparagus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21Warm lentil salad speckled w/ Kale and Pomegranate seed . . . . . . . . . . . . . .22sprout salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23beet salad with fennel and Mint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24Mango blueberry sorbet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25

Contact Us . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26

– 3 –

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 .

— THe sCooP —

– 4 –

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!

— Cleanse your body —

– 5 –

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 .

– 6 –

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 .

– 7 –

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 .

sTeP 2: Cleanse WITH foods

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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 .

sTeP 3: sWeaT & sTreTCH

– 9 –

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!

— Cleanse your MInd —

– 10 –

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 .

sTeP 1: MedITaTe

– 11 –

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 .

sTeP 2: WrITe

– 12 –

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 .

sTeP 3: CoMMunICaTe

– 13 –

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!

— Cleanse your sPaCe —

– 14 –

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 .

CleanoutRule 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.

GiveClothing 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 .

TossThe 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 .

sTeP 1: sorT, GIve, Toss

– 15 –

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 .

sTeP 2: orGanIZe

– 16 –

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!

sTeP 3: CoMPleTe ProJeCTs

– 17 –

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.

— sPrInG reCIPes —

– 18 –

Green lIfT sMooTHIePrep Time: 5 minutesYields: 2 servings

Ingredients:1 bunch of kale, finely chopped1-2 grated carrots3 cups boiled water1 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 .

– 19 –

Cool CuCuMber and avoCado souPPrep Time: 10 minutesYields: 4 servings

Ingredients:1 cucumber, peeled and chopped1 avocado2 green onionsJuice of 1 lime1 cup plain or soy yogurt1 cup watersalt 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 .

– 20 –

CarroT GInGer souPPrep Time: 10 minutesCooking Time: 30 minutesYields: 4 servings

Ingredients:6 carrots1 medium onion1 teaspoon sea salt4 cups water6-inch piece fresh ginger, juicedfresh 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 .

– 21 –

ZesTy Par boIled asParaGusPrep Time: 10 minutesCooking Time: 12 minutesYields: 2 cups, serves 4

Ingredients:1 bunch asparagus2 tablespoons olive oilJuice of one lemon1 teaspoon lemon zestsea salt and pepper to taste2 tablespoons freshly grated parmesan cheese (optional)

Dressing:1 package Mori-nu silken tofu or 10 ounces silken tofu4-6 tablespoons raspberry jam2 tablespoons canola oil3 tablespoons raspberry or umeboshi vinegar¼ cup water½ 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 .

– 22 –

WarM lenTIl salad sPeCKled W/ Kale and PoMeGranaTe seedIIn graduate: dani spies, class of 2007

Yields: 6 ¾ cup servings

Ingredients:1 tbsp extra virgin olive oil1 ¼ cup small green lentils (8 oz.), rinsed½ onion, diced1 carrot, diced3 cloves of garlic, diced1 sprig of thyme1 sprig of parsley1 bay leaf2 shallots, minced4 tablespoons of sherry vinegar4 tablespoons of extra virgin olive oil1 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 excesswater if there is any .

4 . In a separate bowl, combine shallots, vinegar, and oil and season with saltand 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!

– 23 –

sProuT saladPrep Time: 10 minutesYields: 4 servings

Ingredients:½ cup daikon, cut into match sticks or grated½ cup carrots, cut into match sticks or grated1 teaspoon sea salt1 cup mung bean sprouts1 cup alfalfa or radish sprouts1 bunch watercress or arugula, washed and chopped

Dressing: 2 tablespoons tahini1 tablespoon umeboshi paste2 tablespoons lemon juice1 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 .

– 24 –

beeT salad WITH fennel and MInTPrep Time: 20 minutesCooking Time: 30 minutesYields: 6 servings

Ingredients:2 beets1 small fennel bulb1 bunch mint leaves2 oranges¼ 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!

– 25 –

ManGo blueberry sorbeTPrep Time: 5 minutesYields: 6 servings

Ingredients:1 bag frozen mango 1 bag frozen blueberries1 tablespoon agave syrup or honey¼ 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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