ZEN AND THE ART OF HEALTHY EATING

THE ZEN LIFESTYLE GUIDE

Restore Perfect Mind & Body BalanceLive a Happy and Healthy Life

Achieve Your Body Goals

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ZEN AND THE ART OF HEALTHY EATING ZEN AND THE ART OF HEALTHY EATING

Live Harmoniously♥ Detox Daily – begin each day with a teatox and a glass of

water with freshly squeezed lemon juice, this will naturally trigger the flush of toxins from the body.

♥ Starvation is NOT the Answer – if you’re hungry between meals, lightly snack on natural, vitamin, mineral and nutrient-rich fruits, nuts, or seeds.

♥ Treat Yourself – to a piece of dark chocolate (70%+). Cocoa is a powerful natural antioxidant, so break a piece off without guilt!

♥ Give Your Body a Reason to be Lean – move, play or exercise every day to keep your metabolism ticking over.

♥ Patience is a Virtue – your body is incredibly willing and adaptable, but progress is not always linear. Good things come to those who always stay true.

♥ Celebrate Small Victories – set small, achievable milestones, reaching them will greatly inspire you on your health journey.

♥ Laughter is Underrated – it’s simple, free, and the single most effective slimming ingredient in your life!

Balance Eating Habits♥ Savor Every Bite – relish the experience, the

taste, texture, smell and visual appeal.

♥ Eat with a Purpose – to purify, clean and nourish your body.

♥ Choose the Purest Sources – seek fresh, clean foods, packed with nutrients, vitamins, minerals and enzymes, while avoiding canned and processed food.

♥ Be Harmonious – eating to fuel the body, not to feed emotions such as boredom or anxiety.

♥ Listen to Your Body – follow the body’s instincts – eating slowly and stopping when no longer hungry.

♥ Raise Your Awareness – seek quality, ripe, raw, unprocessed, non-GMO, non-chemically “enhanced” food. You’re worth investing in!

♥ Enjoy Cooking – Cooking at home is food for

Wisdom From Zen Organic’s Sensei

ZEN AND THE ART OF HEALTHY EATING

Healthy Snacks• Nuts and Seeds Mix

• Nuts, Raisins and Cranberries Mix

• Fresh whole fruits or slices - apple, oranges, bananas, kiwis, pineapple

• Boiled Eggs

• Dried fruits - apricots, dates, figs, prunes

• Natural yogurt with honey, banana slices or raspberries

Foods to Avoid• Refined, white flour and sugar

• Refined oils

• Processed and canned food

• Fried food

• Artificial sweeteners

• Fast Food

• Alcohol (practice moderation)

FRESH VEGETABLES: tomatoes, cucumbers, beets, celery, Portobello mushrooms, carrots, asparagus, bell peppers, broccoli, cabbage (green and red), onion, chives, garlic, cauliflower, eggplant, spinach, zucchini, avocado, lettuce, green olives.

FRESH FRUITS: apples, bananas, blueberries, apricots, black grapes, pineapples, raspberries, strawberries, grapefruit, oranges, kiwi, lemons, watermelon.

FRESH HERBS: parsley, dill, basil, mint, ginger root, rosemary, thyme.

GRAINS: whole wheat flour, oatmeal, whole rye flour, quinoa, chia, bulgur, whole wheat and rye bread, whole pasta.

RICE AND BEANS: brown rice, basmati rice, lentils, chickpea, peas, kidney beans, green beans.

NUTS AND SEEDS: almonds, cashew, walnuts, pecan nuts, pumpkin seeds, sunflower seeds, sesame seeds, flax seeds, hemp seeds.

DAIRY: low-fat milk, low-fat yogurt, low-fat sour cream, low-fat cottage cheese, mozzarella, feta cheese, cheddar.

MEATS: chicken, fish, and seafood (salmon, tuna, cod), steak, lean beef, turkey breast.

SWEETENERS: raw honey, maple syrup, agave nectar.

CONDIMENTS: turmeric, cumin, cinnamon, coriander, cardamom.

OILS: extra-virgin olive oil, cold pressed sesame oil, cold pressed grapeseed oil, cold pressed coconut oil.

SPROUTS: wheat, alfalfa, lentils, broccoli, buckwheat, mung beans, sunflower, radish, fenugreek

SUPERFOODS: Goji, Spirulina, chlorella, cocoa powder, bee pollen, maca.

Zen Shopping List

ZEN AND THE ART OF HEALTHY EATING

Green Power Smoothie

Ingredients1 ripe banana½ cup kale (or spinach)½ teaspoon Spirulina½ teaspoon Matcha Tea1-2 cups water2 tablespoons honey

PreparationBlend all the ingredients until it has a smooth, thick, creamy consistency.

Yin-Yang Yogurt Smoothie Bowl

Ingredients1 cup Greek Yogurt1 tablespoon matcha tea4 tablespoons blackberries1 teaspoon honey1 teaspoon flaxseeds1 teaspoon chia seeds1 teaspoon coconut flakes3 fresh mint leaves (to decorate)

PreparationBlend half of the yogurt with the matcha tea and the other half with the blackberries, separately. Add the two mixtures in a bowl, slowly pouring them both at the same time. Top with flax seeds, chia, coconut, a couple of blackberries, and mint.

Egg and Mushrooms Cupcakes

Ingredients4 large eggs1 cup mushrooms (chopped)¼ cup bell pepper (chopped)1 small onion (finely chopped)2 teaspoons dill (finely chopped)1 tablespoons extra-virgin olive oilSalt and pepper to taste

PreparationPreheat the oven to 350ºF. Prepare a cupcake baking tray or silicon cupcakes molds.Whisk the eggs with salt and pepper. Add the bell pepper, onion, mushrooms, oil, and dill. Mix well to combine.Pour the mixture evenly into the cupcake molds.Bake for 15-20 minutes, until cooked.

Chia and Blueberry Overnight Oats

Ingredients½ cup rolled oats1 cup almond milk1 tablespoon chia seeds2-3 tablespoons blueberries2 tablespoons raw honey1 pinch of cinnamon1 pinch of cardamom

PreparationSoak the oats and chia with cinnamon, cardamom and honey in almond milk overnight.In the morning, add the blueberries and mix. Top with more blueberries and serve.

Breakfast & Snack Inspiration

ZEN AND THE ART OF HEALTHY EATINGBaked and Glazed Salmon With Spinach Salad

Ingredients2 salmon fillets2 cups baby spinach½ cup orange juice (freshly squeezed)3 tablespoons honey1 teaspoon ginger root (grated)2 garlic cloves (minced)2 tablespoons extra-virgin olive oil

PreparationPreheat oven to 350ºF and line a baking tray with baking paper.Simmer orange juice, honey, and ginger in a small pan over medium heat, for 10 minutes, until it has a thick consistency.Place the fillets on the tray and brush them with the orange syrup. Bake for 10 minutes, until cooked. Take out, brush with more syrup.Simmer the spinach with olive oil and garlic in a pan over medium heat, for 5 minutes. Add salt and pepper to your taste.Serve on a plate each salmon fillet surrounded by spinach. Drizzle more orange syrup on top.

AvoChoco Matcha Pistachio Ice Cream

Ingredients1 ripe avocado (peeled and pitted)1 banana (peeled)1 teaspoons matcha1 teaspoon fresh ginger root (grated)2 tablespoons raw honey (or more, if you like it sweeter)1 teaspoon vanilla powder

Topping (optional)1 tablespoon dark chocolate (chopped)1-2 teaspoons pistachio (chopped)

PreparationPlace the banana and avocado in the freezer for 2-3 hours. When they are completely frozen, take them out, and add them in a blender, together with the rest of the ingredients. Blend until it has a thick, creamy consistency.Decorate with dark chocolate and pistachio.

Pumpkin, Ginger, and Carrots Soup

Ingredients2 cups pumpkin (cut in cubes)2 carrots (sliced)2 teaspoons ginger root (grated)2 garlic cloves½ teaspoon coriander (powder)½ teaspoons turmeric (powder)2 tablespoons pumpkin seeds oilSalt and pepper to taste

PreparationPlace the pumpkin and carrots in a large saucepan and cover with water. Simmer over medium heat, until they are tender.Blend the boiled vegetables with ginger, garlic, and the condiments, until smooth and creamy.

Rainbow Salad

Ingredients½ broccoli (cut into florets)

¼ medium red cabbage (shredded)6 strawberries (or cherry tomatoes)1 cup millet (cooked)2 carrots (grated)2 tablespoons pumpkin seeds2 extra-virgin olive oilSalt and pepper to taste

PreparationArrange the veggies and seeds in bowls, in equal parts, in a circle. Season to your taste. Drizzle the olive oil over them.

Lunch and Dinner Inspiration

Tip: You can also incorporate pistachio and chocolate bits into the ice cream, after blending.

ZEN AND THE ART OF HEALTHY EATING

Become a Zen Master ChefReady to cook without following recipes? Channel your imagination, creativity, and boldness in the kitchen. Trust your creative instinct will guide you in new and ingenious ways.

♥ Color your food. No artificial colorants here, only fresh whole foods which are naturally vivid and beautifully colored.

- Red: goji, tomato, red bell pepper, chili, strawberries, cranberries, kidney beans, watermelon, pomegranates, raspberries, red onion, cherries, pink grapefruit, radish, red (blood) orange.

- Orange: sea buckthorn, orange bell pepper, orange, mandarin, tangerine, orange lentils, apricot, cantaloupe, mango, nectarine, peach, papaya, carrot, sweet potato, pumpkin, turmeric.

- Green: dandelion (leaves), spinach, kale, lettuce, cucumber, zucchini, Spirulina, Chlorella, avocado, lentils, olives, rosemary, basil, mint, parsley, thyme, chives, dill, asparagus, broccoli, Brussels sprouts, cabbage, green pepper, green apple, kiwi, pumpkin seeds.

- Blue and purple: blueberries, beetroot, plums, blackberries, black grapes, blackcurrants, figs, raisins, red cabbage, eggplant.

- Yellow: yolk, yellow bell pepper, yellow grapefruit, melon, pineapple, corn, yellow raisins, potatoes, chamomile, ginger, honey.

- Brown: brown rice, dates, brown lentils, Portobello mushrooms, wheat, rye, walnuts, pecan nuts, cashew, almonds, cocoa, flaxseeds, hazelnuts.

- White: celery root, fennel, parsnip, turnip, shallots, onion, garlic, egg.

♥ Be Bold and in Control: Explore new combinations or twist recipes you already know. Instead of fried eggs and toast for breakfast, why not try boiled eggs in an avocado nest?

♥ Keep it Simple: Start with a few ingredients and gradually introduce experiments with complimenting flavors. Less is more, there’s no need to overcomplicate your meals.

♥ Keep it Clean: Source food that is fresh, clean, without additives, hormones or pesticides whenever possible. Buy veggies from your local farmer’s market if you have one nearby.

♥ Make Cooking Playful: Unleash your creative genius by playing with interesting ingredients such as unusual seasonings, oils, seeds, spices and aromatic herbs. You can change the taste and texture in fantastic ways by adding different herbs.

♥ Cook with Music: Preparing meals while listening to music works wonders. Whether calming or invigorating, these vibrations will be imprinted on everything they “touch”.

♥ Stay Present and Aware: Instead of letting your mind wander, try to stay in tune with the Present Moment. Focus solely on each and every process or step. This will give you a sense of joy, vividness, purpose, and fulfillment. You’ll “feel” what is needed and eliminate unnecessary, including burdening thoughts and worries.

♥ Cultivate Feng Shui: Arrange your table with colorful spoons and napkins, flowers, candles or beautifully decorated plates. Focus on creating a minimal, but an absolutely beautiful experience.

ZEN AND THE ART OF HEALTHY EATING

Rise and Shine With the Sun

ZEN BODY BALANCE

The Sun Saulation is a wonderful 12 movement yoga sequence that stretches key muscles, improves flexibility and tones as well as bringing calmness, focus, clarity to

the mind.

These movements work in a perfect synergy to stimulate essential organs, oxygenate the blood and shuttle the

removal of toxins from the body.

Practitioners can boost energy levels, increase strength and stamina, balance the endocrine system, improve

digestion and kick start their metabolism to burn more calories.

1. Stand up, exhale as you bring your palms together at your chest.

2. Inhale, as you lift your arms up and bend your back from the waist. Stretch well.

3. Exhale, as you bend forward, touching the ground with your hands.

4. Inhale, as you push and stretch your right leg back along the floor, the left foot on the floor and left knee is pushed forward. Lift your chin, look up. Palms on the floor, on the sides.

5. Hold your breath, as you bring the left leg back, pull your hips up and back using your belly’s strength. Your body is in a V shape now. Spine, head, and hands are in line.

6. Exhale, as you straighten the body into a plank position with arms locked out. Place your palms in line with your shoulders and engage your core to stabilize your position.

7. Inhale, as you lower your hips on the floor, bend your spine backward, push your hands against the floor, and tilt your head back.

8. Hold your breath, come back and in the V pose. Pull your hips up and back using your belly’s strength. Spine, head, and heads are in line.

9. Keep holding your breath, as you step forward, lift the right knee between your hands, foot on the floor.

10. Exhale, as you step with your left leg forward, fold down from the waist.

11. Inhale, as you stand up, lift your arms up and bend your back from the waist. Stretch well.

12. Exhale, as you bring your hands together at your chest.

ZEN BODY BALANCE

Tone Your Stomach with 5 Minutes Per Day

Belly breathing is another invigorating yoga movement you’ve got to try out for yourself.

It releases lingering tensions and stresses, promotes body and mind relaxation and even helps tone the abdominal muscles. It also promotes full-body detoxification by oxygenatoing cells, boosting energy,

sexual drive and vitality in the process.

How To Perform Belly Breathing

This breathing exercise can be performed almost anywhere you feel comfortable: at home, at the office or while relaxing in the park.

You don’t HAVE to place your hands on your chest and belly if your in public, just breath from deep down.

1. Sit on a chair (or lay back on the floor) as comfortably as you can. Close your eyes.2. Relax your body and mind. Do a quick relaxation of your body from toes to head. Let go of your

worries, problems, and negative thoughts. Let the peace in.3. Focus your attention on breathing: breathe in and out, following your breath.4. Place one hand on your belly and the other one on your chest. 5. Inhale deeply, raising only your belly; your chest and diaphragm stay still. 6. Hold your breath for as long as you feel comfortable, 7. Exhale, as you pull your abs in. and feel your hand going down with your abs, while the air is

expelled from your lungs.

Now, breathe normally 3 times, then repeat these steps for a further 5 minutes if you wish.

ZEN MIND & BODY ALIGNMENT

Weight Loss for the MindAmazing things will happen as you transition further into the Zen Lifestyle - Never underestimate the power of your mind and thoughts

You’ll become more in-tune with your body through healthy eating and movements. Once you’ve finally brought your mind and body into complete alignment, health, personal growth and success is free to flourish.

A mind burdened with the heaviness of worries, negative thoughts, fears, stresses and emotional impurities will negatively affect your body composition.

A clear, optimistic, relaxed mind and a happy, joyful, tensions-stripped heart contribute to your overall wellness, both physical and mental health.

Learn to cleanse your mind and your body will intuitively follow. An essential ingredient to regenerating, healing and detoxifying the body lies within you. This sacred practice involves healthy stress management, relaxation, and peace with self.

Simple Meditation for BeginnersPracticing daily meditation will relieve you of these burdens of heart and mind. By regaining

harmony, you’ll be compelled to reach and surpass any physical goals you may have.

♥ Sit on comfortably on a chair or on a mat. Keep your spine straight, hands on your knees.

♥ Close your eyes. Relax your body, from toes to head. Relax your mind, by letting your worries, problems and negative thoughts go.

♥ Focus on your breathing. Notice your breath going in and out of your body. Don’t interfere. Just observe. You relax even more now.

♥ Breathe out and visualize how you eliminate with your breath all the tensions, stress, worries, fears, problems from your being.

♥ Breathe in and visualize how you inhale health, wellbeing, light, happiness, love, purity in your being.

♥ Continue this focused cycle of inhale-exhale with visualization for 10-20 times.

ZEN MIND & BODY ALIGNMENT

Positive affirmations DO have a profound effect on our mental health. So, open your mind and commit yourself to at least a week of daily practice.

You may create your own personal affirmations about weight, health, and wellbeing, or start with the examples below. Affirmations are deeply personal, choose words that resonate the strongest and

keep it simple.

♥ I release all problems, worries, and tensions. Both my mind and body are lean.♥ I am peaceful, I am pure, I am serene and healthy.♥ I am complete, everything I need is within me already.♥ I am happy, joyful, playful and kind.♥ I am generous, abundant and whole.♥ I feel amazing, beautiful and fit.♥ I am loved, loving and strong.♥ I am becoming healthier, stronger and more beautiful every day.

Use affirmations intuitively, whether repeated out loud or in your mind, in the mornings and evenings or moments of need.

Powerful Positive Affirmations

ZEN AND THE ART OF HEALTHY EATINGOur “Detox” tea blend has been lovingly formulated to reinforce a Zen Lifestyle

with the greatest detoxification effects.Each and every natural ingredient helps to promote bodily cleansing, relaxation,

and healthy balance.

GOJI BERRIESGoji Berries have been considered Tibet’s “national treasure” and “key to eternal youth” for over 3,000 years. Benefits include liver detoxification and regeneration, high blood pressure, weight loss, chronic fatigue, immunity, longevity, and stress-relief.

They help restore strengths, energy levels, and stamina, eliminate toxins, promotes blood oxygenation, improve digestions, increase metabolism, reduce sugar craving, burn fats. The thyroid, pituitary, thymus and adrenal glands are also balanced with the help of goji berries.

DANDELIONDandelion is truly the Princess of the Herbal Kingdom. It has amazing detoxifying and liver protecting properties as well as diuretic effects to help reduce bodily bloating.

The high flavonoid content makes dandelion an exceptional “blood purifier”. But unlike other diuretic herbs, dandelion is rich in vitamins, potassium, calcium, and other minerals, which help in restoring kidney mineral balance after the toxins have been flushed. Its amazing antioxidant qualities can also improve digestion, clear skin problems and strengthen the immune system.

OOLONG TEAOolong Tea has long been coveted in traditional Chinese medicine. This partially fermented green tea is packed full of potent antioxidants and powerful polyphenols responsible for detoxification, fat loss, and increasing metabolism by up to 10%.

The caffeine and catechins have a synergic effect in the body-weight regulation and fat burning process. It seems that Oolong tea targets the abdominal fat, by reducing it drastically, studies show. Oolong tea is also rich in amino acids that are vital to balance and control stress levels.

SAGESage has one of the longest medicinal uses in the history of herbs. It is a powerful digestive stimulant and tonic, liver and blood cleanser, and an effective carminative (prevents bloating).

Its fantastic detoxification power comes from flavonoids, phenolic acids, tannins, phytoestrogens, minerals (zinc, magnesium, calcium, iron, copper) and volatile oils. Sage helps eliminate toxins from the kidneys, improve the intestinal transit and increase blood circulation. It’s even been seen to reduce sweating by up to 50% and eliminate body odor.

Full ingredients:

Goji Berry, SenCha green tea, Dandelion Leaf, Oolong Leaf, Pu’erh Leaf, Rose Flower, Lemon Grass,

Sage leaf, Thyme leaf and Persimmon Leaf.

Nothing more, nothing less!

ZEN AND THE ART OF HEALTHY EATING

Our “Slimming” tea blend has been carefully researched to support a Zen Lifestyle with increased body slimming effects.

This blend contains a wonderful variety of natural ingredients that reinforce healthy eating habits, fat loss and slimming down.

SENNATraditional Arab physicians have been prescribing Senna leaves since the 10th century. It works wonders for stimulating the liver, enhancing metabolism, detoxification, and purification, as well as slimming down.

Senna is packed with highly beneficial alkaloids, flavonoids, tannins, triterpenoids, anthraquinone and sennosides. The main active phytochemicals provide mild laxative properties that help to naturally reduce inflammation in the intestines, combat constipation, regulate bowel movements, and eliminate intestinal residues and toxins.

PU’ERH TEAThe unique fermentation process of Pu’erh tea produces healthy and beneficial micro-organisms. In traditional Chinese medicine, Pu’erh is considered to open the energetic meridians of the body, warm and heat the body, cleanse the blood.

It contains high levels of powerful flavonoids that speed up metabolism, accelerate fat burning, stimulate digestion, reduce stress and regenerate cells. Studies have shown that Pu’erh tea suppresses fatty acid synthesis, preventing your body from producing excess fat. The low dose of natural caffeine also triggers the production of the hormone epinephrine, helping the body to use the stored fat as fuel to produce energy.

SENCHA GREEN TEASenCha has a delicate sweetness, mildly astringent, herbal aroma. But it’s also packed with powerful polyphenols and antioxidants that have great results for weight loss. It greatly supports fat-loss by balancing blood sugar levels, increasing metabolism, and providing anti-stress effects. The thermogenic properties have been seen to increase both metabolic rate and fat oxidation.

The Chlorophyll from the leaves has a great detoxifying effect on the body, flushing away residues, excess fats, and toxins.

SenCha tea is also believed to help the skin regain its youthful, vibrant, clear look.

GARCINIA CAMBOGIAGarcinia cambogia is a rare tropical fruit originally from Southeast Asia and West Africa that looks like a mini-pumpkin. It’s very high in hydroxycitric acid (HCA), which suppresses hunger, inhibits cravings and promotes feelings of fullness - with less food. Thus, it supports healthy eating habits over emotion-driven eating.

It also speeds up metabolism to burning fat faster, increases serotonin levels and promotes deep, restorative sleep. It even contains a particularly powerful antioxidant that helps consume fat as fuel for energy!

Full ingredients:

Senna Leaf, Lotus Leaf, Chamomile, Pu’erh Leaf, Sencha Green Tea, Lemon Grass, Garcinia

Cambogia Extract, Rhubarb Root, Fennel, Marsh Mallow Leaf, Holy Thistle Leaf and

Malva leaf.

Nothing more, nothing less!

STAYING ZEN

Allow Us to Express Our Gratitude

We hope you loved reading our Zen Lifestyle Design eBook as much as we enjoyed writing it. Hopefully, we’ve inspired you to enthusiastically adopt these healthy Zen Principles into your own life, starting right

NOW.The team at Zen Organics would like to express our deepest gratitude for your support, and wish you the

best of luck on your health journey.If you’re hungry for more, come and follow us on INSTAGRAM. Let’s spread good vibes, health wisdom,

encouragement and inspiration together!

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Stay Zen friends!