Summer Edition

7 Day Vibrant Living Summer Cleanse

Grounded Nutrition 2014

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We are thrilled that this book is in your possession! No one owns this information as itis inherent, intuitive knowledge that already exists within every human body.

We were the creative conduit who put the information into order and spent a lot of energy creating this eBook for your reading pleasure and

education. We appreciate that you give us credit for our time and effort! Your purchaseallows us to continue building and sharing and working toward vibrant health for you

and your family.

The Grounded Team

Disclaimer

The Vibrant Living Cleanse is designed for generally healthy individuals. As with any nutritional program you should consult your licensed healthcare practitioner before

beginning. Nothing in the 7 Day Vibrant Living Cleanse program should be misconstrued as medical treatment or advice. The participant understands that undertaking this program is the sole responsibility of themselves and not that of the provider of the cleanse. Be advised that

the recipes are not intended as a prescription for any illness or any disease. 5V[�HSS�MVVKZ�HYL�[VSLYH[LK�I`�L]LY`VUL�LX\HSS`��0M�KPѝJ\S[PLZ�VY�KPZJVTMVY[�HYPZL�K\L�[V�̀ V\Y�inability to digest, tolerate or utilize any foods suggested, discontinue use until the reason

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HKQ\Z[PUN�[V�[OL�SHYNL�HTV\U[�VM�ÄIYL�HUK�WYVWLY�O`KYH[PVU� Along with periodic cleansing, maintaining optimal health includes the following; eating ^LSS�IHSHUJLK� ^OVSL� MVVKZ�� \[PSPaPUN� WYVWLY� U\[YP[PVUHS� Z\WWSLTLU[H[PVU� HZ� ULLKLK��breathing fresh clean air, drinking clean water, getting appropriate exercise, maintaining a spiritual practice, and most importantly embracing a positive, forgiving, and loving attitude

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What is the Vibrant Living Cleanse?

The Vibrant Living Cleanse is designed to cleanse your diet, lifestyle and mindset by

introducing new habits that you can consistently incorporate into your daily routine long

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• Improved immune function

• Increased mental clarity and sharpness

•�,SPTPUH[PVU�VM�[V_PUZ� � � � �• Regeneration of healthy cells in your body

•�*SLHUZLZ�T\JV\Z��JVUNLZ[PVU��MLYTLU[H[PVU��PUÅHTTH[PVU�V\[�VM�`V\Y�KPNLZ[P]L�[YHJ[•�7\YPÄLZ�ISVVK� � � �• Reform from lifestyle addictions such as sugar, salt, high glycemic carbohydrates,

alcohol, junk foods, nicotine, etc

• Weight loss

• Increased blood circulation

• Increased energy

• Increased zest for life

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• Headaches

• Muscle cramps/ muscle weakness

• Diarrhea

• Fatigue

• Restlessness

• Insomnia

• Sinus drainage

• Fever

• Skin eruptions

• Strong emotions or mood swings

• Lack of appetite

• Increased appetite

• Feelings of frustration

What is included in the 7 Day Cleanse?

• The Vibrant Living Cleanse Meal Plan • Daily Recipes and Emails • Daily Cleanse Videos with Whitney • Private Facebook Group and Daily Support • Mindset and Lifestyle Habits • Tips and Resources • Gifts and Prizes

The private Facebook group is a great place to meet like minded cleansers and share support, recipe

photos and videos! Make sure to join the page here : http://goo.gl/RDD6a2

How it works

On the upcoming pages you will find the 7 Day Meal Plan and The Shopping List. Use this shopping list to get the groceries before the cleanse begins. Be sure to not purchase the produce too early before the cleanse begins, as you want your food to be as fresh as possible!

Getting Started

All you need to do to get started is collect the items on the shopping lists and you will be all set to start your cleanse!

Recipes

Recipes will be sent 24 hours in advance. If you get everything suggested on the grocery list then you will have no problem making all of the recipes.

Videos and Tutorials

The cleanse videos explain the philosophy behind the cleanse, the meal plan and how to create a new relationship with food and long term results. I will be sharing powerful nutrition knowledge, supporting you on the cleanse and inspiring you to keep moving forward. Please tune in each day if you want to FULLY benefit from this cleanse.

1. Do NOT limit portions of the meal plan foods. Eat as much as you need to feel satisfied. Restricting portions will only set you up for cravings later in the day/week. 2. The Vibrant Living Cleanse is family focused and the dinner recipes are designed to incorporate into your families diet as well. If you are embarking on the cleanse alone, adjust the recipes accordingly or store the leftovers for another day! 3. Animal Products are not included in this cleanse. If you wish to include them, please take note that you may not receive the same benefits. Animal products are “building foods” something we want to limit when “cleansing”. 4. QUALITY IS KEY! Buy as much organic, local and seasonal produce that is available to you or fits into your budget. We strongly suggest giving it your best shot to include as much organic food as possible for the 7 day cleanse and beyond if possible. 5. You are NOT a failure if you don’t follow the meal plan 100%. There is room for flexibility. DO YOUR BEST! Try to use at LEAST 2 of the recipes each day. 6. Be present when eating your meals. Set aside time to fully enjoy the experience of each meal.

Grounded ‘Ground Rules’ For Vibrant Living

• High quality blender like Vitamix, Blendtec, Nutri-bullet (A regular blender will

work, but it is recommended to invest in a high quality one for ease and taste)

• Measuring Cups

• Spoons and Spatulas

• Knives

• Mixing Bowls

• Cutting Board

• Pots and Pans

• Casserole Dish

• Food Processor

• Water filtration system

• Magic Bullet

• Spirooli Spiral Vegetable Slicer

• Mandolin

Required Equipment

Optional Equipment

7 Day Vibrant Living Cleanse Meal Plan

DAY�1 DAY�2 DAY�3 �DAY�4 DAY�5 DAY�6 DAY�7

Upon�Waking

Breakfast (Optional)

� � � ��

��

� � �

Morning�

Boost�

Lunch

Afternoon�Boost

(Optional)

Dinner

Strawberry Cream

Overnight Oats

Raspberry Mango

Smoothie

Maple Nut Oatmeal

Tropical Fruit Raw Cereal

Blueberry Elixir

Chia Porridge Extravaganza

Pancakes /Waffles

500ml-1L room temp

water with a squeeze of

fresh lemon

500ml-1L room temp

water with a squeeze of

fresh lemon

500ml-1L room temp

water with a squeeze of

fresh lemon

500ml-1L room temp

water with a squeeze of

fresh lemon

500ml-1L room temp

water with a squeeze of

fresh lemon

500ml-1L room temp

water with a squeeze of

fresh lemon

500ml-1L room temp

water with a squeeze of

fresh lemon

3 Ingredient Banana Cookies

Brownie Balls Caramel Dip w/ Fruit

Mini Double Chocolate

Muffins

Hummus w/ Veggies

Cookie Dough Balls

Cookie Dough Balls

After

Dinner

�Herbal Tea Herbal Tea Herbal Tea Herbal Tea Herbal Tea Herbal Tea Herbal Tea

Sunshine Juice/Smoot

hie

Green Glow Juice/ Bowl

of Fruit

Green Glow Juice/ Bowl

of Fruit

Green Detox Smoothie

Key Lime Pudding

Watermelon Slices

Chocolate Icecream

Macaroni Tomato Soup

w/ Toast

Asian Lettuce Wraps

Maple Dijon Spinach

Salad

Black bean Quinoa Salad

Boats

Baby Green Salad Buddha Bowl

Caesar Salad w/ Roasted

Veg

Taco Salad Classic Lasagna Pesto Pasta Teriyaki Stir

Fry

Lazy Cabbage

Rolls

Thai Coconut Chickpeas

Burger and Fries

Fruits

• 3 apples

• 8 banana

• 1 cup blueberries

• 1 small cantaloupe

• 50 medjool dates

• 13-16 whole lemons

• 9 limes

• 3 1/2 cups fresh or frozen mango

• 7 oranges

• 2 peach

• 6 1/2 cups fresh or frozen pineapple

• 2 cups fresh or frozen raspberries

• 5 cups strawberries

• 1 personal or ½-1 large watermelon

Veggies

• 6 avocado

• 4 beets

• 5 bell pepper

• 2 1/2 head broccoli

• 1 large head of green cabbage

• 10 carrot

• 1 small head cauliflower

• 12 ribs celery

• 4 cucumber

• 4-5 cups baby greens of choice

• 1 jalapeno pepper

• 2 small heads kale

• 3 heads green leaf lettuce

• 1 head romaine lettuce

• 4 cups mushrooms

• 3 medium onion

• 2 small purple onion

• 1 cup Snow Peas

• 12 cups spinach (3 small containers)

• 1 box sprouts of choice

• Mung sprouts

• 2 large sweet potato

• 1 small container Cherry tomatoes

• 3 tomatoes

• 11 zucchinis

Fresh Herbs

• 2 ½ cups fresh packed basil

• 2 heads garlic

• 6 inch piece ginger

• 1-2 bunches parsley

• 4 scallions

Nuts/Seeds

• �À��J\W�YH^�HSTVUKZ�• 1 small jar almond butter/Cashew butter

• 2 cups raw cashews

• 2 tbsp chia seeds

• 3/4 cup shredded dry coconut

• 1 cup hemp seeds

• 1 small jar raw tahini

• 1 cup sunflower seeds

• 3/4 cup walnuts or seed mix

Beans/Legumes/Grains

• 6-7 slices sprouted grain bread

• ½ cup dry black beans OR 1 15 oz can

organic black beans

• 1 16oz can cannellini beans/white bean

OR 3/4 cups dry white beans

• 2 3/4 cups dry chickpeas or 3 16oz can

chickpeas

• 1 cup raw brown rice

• 3 cups spelt flour

• 1 cup dry lentils

• 3 cup steel-cut oats

• 3 1/3 cup oats

• 1 ½ cup dry quinoa

• 1 1/2 cups dry quinoa, brown rice, or wild

rice mixture (your choice)

Shopping Lists

Grocery

• 1 container vanilla almond milk • 1 small container unflavoured unsweetened almond milk • 1 box coconut milk• 3 can coconut milk • 1 small jar unsweetened applesauce• 1 small container baking powder • 1 bag dairy free chocolate chips • 1 1/2 cups unsweetened cocoa or carob powder • 1 small jar coconut oil • 2 cups coconut sap sugar• Herbal tea of choice• 1 small jar hemp oil• 1 small jar Maple Syrup • 1 small container grainy dijon mustard • 1 package gluten free lasagne noodles• 1 package gluten free macaroni noodles• ½ dried mulberries*OPTIONAL• 1 small container nutritional yeast • 4 tbsp raisins* OPTIONAL• 2 jars organic pasta sauce or 4 cups homemade sauce• 1 small bag GMO free taco chips• 1 small container tamari or chickpea miso • 1 small box green or mint tea• 1 small jar sesame oil • 1 28 oz can diced tomatoes• 1 32oz can organic tomato juice • 1 5.5 oz can tomato paste• ¼ cup sun dried tomatoes• 1 small jar extra virgin olive• 2 litres vegetable broth• 1 small jar apple cider vinegar• 2 tbsp balsamic vinegar• 1 small jar red wine vinegar

Spices/Seasonings

• 2 tbsp chili powder• 1 small container cinnamon powder • 1 small container cumin• 1 small jar curry paste • 1 small container garlic powder • 1 small container onion powder • 1 small container black pepper • 1 small box sea salt or Himalayan salt• 1 small container vanilla powder or extract

Freezer

• 2 cup frozen blueberries

Shopping Lists