CLEANSE GUIDE - greenhousejuice.com

1 1 CLEANSE GUIDEG reenhouse2 Welcome, Friend! We re honoured that you ve chosen to do your CLEANSE with us. The purpose of this GUIDE is to help you prepare for the nutritional adventure ahead. Entered into with clarity of purpose, planning, and resolve, a CLEANSE can become far more than a few days of heightened nutrient intake (and decreased chewing) it can be a catalyst for positive, long-term changes to your habits and have put together this GUIDE based on our own experiences cleansing, as well as questions that our in-house nutritionists field frequently, in hopes of helping to equip you for a happy and rewarding experience. If you have questions at any point, please don t hesitate to get in touch with our team. We re there with you every sip of the way!With love, The Greenhouse TeamOur Flagship Shop: 5 Macpherson AvenueToronto, ONM5R 1W7 (416) 546 - 1719 The Team: Delivers:(416) 277 - 0679 GREENHOUSE CLEANSE GUIDE3 Foreword: Dr.

2 Christina Gordon, ND (4)The Basics (5)Before and After the CLEANSE (7)Love, Leave + Limit ListsMeal IdeasRecipesDuring the CLEANSE (16) CLEANSE FAQsDr. Gordon s Top 5 CLEANSE TipsCleanse Checklists (21)The Gentle CleanseThe Standard CleanseThe Green CleanseCONTENTS4 Dear Greenhouse Juicer, It is everyone s desire to lead a healthy and happy life. This stands true for myself, for my patients, and for my peers. But I have to say there is no magic trick to this! There is no cheating Mother Nature. If you want to have a long and happy life, you must put in the gentle discipline of cultivating happy life practices. If you re feeling detached from this idea, cleansing your system is a great place to start. Cleanses act as a tool for us to gain insight into ourselves. If we are flooded with nutrients, our bodies wake up!

3 During this CLEANSE , you will have the opportunity to peel back the layers of excess so that you may see more clearly how your organs of elimination (liver and colon, kidneys, lungs, and skin) are operating. Please pay special attention to each of these organ systems, checking in with your body frequently, and above all be gentle with yourself. In doing so, if you notice health challenges surfacing (rashes, night sweats, dizziness), this could be an indication that you need additional support, and may need to work on your health in greater depth with a Naturopathic Doctor or other healthcare preparation, I suggest to make your Love and Leave list (on page 9) your best friend for one week to ten days leading up to the CLEANSE , and for one week to ten days after. Let this list be your foundation for a sustainable, healthy diet.

4 The true purpose of cleansing is to help us to be present with ourselves and the way our bodies are functioning, and to deepen our understanding of the connection between food and vitality. I wish you every success as you investigate and invest in the potential of your and progress, Dr. Christina Gordon, ND The Gordon Clinic181 Carlaw Avenue, Suite 200 Toronto, Ontario, M4M 2S1(416) DR. CHRISTINA GORDON, ND5 THE BASICS6 THE BASICSHold on just a second are you doctors?No, we are not doctors. This is not a medically guided CLEANSE . Please do consult your doctor if you are concerned about whether a CLEANSE would be safe for cleansing a quick fix ?Unfortunately there is no such thing as a quick fix in the nutrition world; day-to-day habits are the most important determinant of long-term results.

5 If you enter a CLEANSE with the mindset that it s a quick, isolated event that will result in long-term magic, it may well prove of viewing a CLEANSE as a quick fix, we recommend looking at it as a way to instigate positive changes that will result in long-term benefits. Cleansing allows us to take stock of what we put into our bodies and how it makes us feel. This can lead to conquering cravings, identifying foods we may be sensitive to, and establishing new habits that can help us feel our best in the long term. Can anyone CLEANSE ?We don t believe that cleansing is ideal for everyone. We do not recommend cleansing if you are pregnant, breastfeeding, or under 18 years of age. If you have a medical condition, are on prescription medication, or have any doubts about whether cleansing would be safe for you, we strongly advise that you speak with your cleansing the only way to truly benefit from juice?

6 Absolutely not! We re big advocates of what we call recreational juicing. We define this as drinking juice whenever the mood strikes, because it tastes good, it makes you feel good, and it s good for you. Replacing your mid-morning or mid-afternoon coffee or snack with a green juice is a very sustainable way to begin integrating juicing into your daily AND AFTER THE CLEANSE8 BEFORE AND AFTER THE CLEANSEIt s important to transition into and out of the CLEANSE with at least a few days of what we call pre-cleansing and post-cleansing. These buffers serve the dual purpose of making the intervening CLEANSE phase much easier on your system (trust us: if you go from a big night out directly into full-swing CLEANSE mode, it will hurt and if you wait until day one of the CLEANSE to go cold turkey on an entrenched coffee or sugar habit, that will not be pleasant, either), and ensuring that you get the most from your pre- and post- CLEANSE phases should involve eating and drinking an abundance of raw and preferably organic vegetables, along with healthy fats, whole grains, nuts, seeds, legumes, and sustainable fish/poultry (if applicable to you).

7 We recommend cutting out alcohol, refined sugar, and foods that are difficult to digest. We also suggest eliminating or reducing caffeine intake. If the prospect of going a few days without coffee is making you jumpy, try switching to green tea or matcha during the pre- CLEANSE . Our Spicy Lemonade Hydrator (in the Gentle and Standard Cleanses) is made with a tiny amount of green tea not enough to harm your adrenals, but enough to help ease the transition during the CLEANSE . This elimination sounds boring, we know, but the more care you devote to easing yourself into and out of a CLEANSE , the better you will feel, and the deeper and longer-lasting your CLEANSE s positive effects will , Leave + Limit Lists Here s a cheat sheet on what to love, limit, and leave before and after your CLEANSE . We recommend pre-cleansing and post-cleansing for at least the same number of days as your CLEANSE so for a three-day CLEANSE , that would mean three days before and three days after, for a total of nine days.

8 However, a week or ten days is optimal the longer the better!Leave List Processed foods Fried foods Refined sugars Refined flours Dairy Red meat Wheat Caffeine Alcohol Tobacco DrugsLove List Organic vegetables and herbs Gluten free whole grains: brown rice, quinoa, buckwheat, millet Beans and lentils Raw nuts and seeds Additional fat sources: avocado, olive oil, coconut Whole fruits, organic berries, pomegranate seeds Wild fish and organic poultry, if applicableLimit List Soy (2x/week) Nightshade vegetables (eggplant, tomatoes, mushrooms, potatoes) Natural sweeteners (maple syrup, honey, dates) Condiments (read labels carefully!) Eggs (4x/week), if applicableBEFORE AND AFTER THE CLEANSE10 Breakfast Quinoa, millet, or GF oatmeal porridge + ground flax + hemp hearts + cinnamon + shredded coconut + berries Smoothie or smoothie bowl with fresh fruit + spinach or kale + almond milk + vanilla bean + hemp hearts or ground flax Chia pudding with almond milk + ground flax + hemp hearts + berries Baked apple or pear + coconut yogurt + nuts and seeds (recipe on pg 11)

9 Roasted acorn squash + steamed kale + hemp heartsLunch Arugula salad + steamed beets + fresh tarragon + crumbled walnuts + olive oil + lemon Quinoa + purple cabbage + mint + kale + pine nuts Kale salad + avocado + pumpkin seeds + olive oil + lemon Root vegetable soup + coconut milk + fresh cilantroDinner Warm lentil salad + roasted carrots + tahini dressing + fresh parsley Stuffed sqaush + quinoa + vegetables + avocado + seeds (recipe on pg 12) Homemade vegetable or organic chicken (if applicable) soup + steamed broccoli + garlic Zucchini spaghetti + pistachio avocado pesto (recipe on pg 14)Treats Berries Pomegranate seeds Raw veggies and hummus Nuts and seeds Organic cold-pressed juices (the greener the better)!Guidelines Start the day with warm water and fresh lemon Make sure you are drinking more than 2L (8-9 glasses) of water per day Pay attention to what you are eating, and chew your food carefully (roughly 25 times) before swallowing Eat grains earlier in the day Make sure you are getting enough fibre Avoid eating after 9pm Home cooking is always best!

10 For lots of easy plant-based recipes, beyond the three below, visit: IdeasBEFORE AND AFTER THE CLEANSE11 This is the pearfect pre-or post- CLEANSE breakfast. If you don t have pears on hand, baked apple works too. Serves pear, cored, seeded, and sliced in half 1 teaspoon cinnamon1-2 teaspoons maple syrup (optional)1 tablespoon waterJuice of lemonCoconut or cashew yogurt, for toppingCrushed nuts and seeds, for topping1. Preheat your oven to 350 Place your halved pear in a small baking dish, skin side Sprinkle cinnamon, drizzle maple syrup, and squeeze lemon over your pear halves. 4. Add the water to the baking dish, and then cover the dish with Bake your pear for about 30 minutes, or until tender. Check on it every 10 minutes or so. The juice from your pear will start collecting at the bottom of your dish.