Wednesday, December 16th, 2009

5 Cleansing / Detox Options For The New Year

I recently had someone email me through facebook asking the following:

Hi Kristen. I am ready to do some kind of detox at the first of the year, but I can’t spend a ton of money on a “program.” I know there are natural ways that don’t cost an arm and a leg, but wanted to know if you could recommend one that you may have done before you were pregnant. I’m a big fan of yours and trust your opinions. Thank you so much.

As the new year approaches, I suspect this is something on many minds. The new year is a great time to start over, try something new, or intensify what you already do, and take your health to new levels.

So, I’ll get straight to my answer… There are many ways – for free (other than the cost of organic produce and equipment needed such as a juicer or blender). I’m only touching on them briefly in this post, but if you have specific questions about any of them, then feel free to post the question in the comments section. For great tools, books, and resources to help your health journey, visit here for links to my favorite products. Note* I’m not a doctor or nurse or medical professional of any type, so I have to tell you that you should consult one before embarking on any major diet changes… okay, now that that is out of the way… here are some ideas:

1) Go Vegan Cleanse
If you’re not already, then adhering to a delicious all vegan diet is a great place to start. By eschewing all animal products and by-products you’ll not only do your body a heap of good, but you’ll also make animals very happy, and help save our earth. Be careful though, it’s possible to eat a junk food vegan diet, and while that might help animals and the earth, it’s not going to do much for your health. Keep it clean, organic, and fresh! If you want tips and ideas for foods, let me know in the comments section. You can do this for 3 days, 5 days, a month, or the whole year. Just get started, take it day by day, and enjoy the awesome journey.


2) Go Raw Cleanse
If you’re already vegetarian or vegan, then step it up a notch and go RAW! Whoo hoo! Get ready for some major energy when you do that, too. By eating all of your vegan food fresh, and uncooked, you’re getting the most out of your food by way of nutrients and enzymes. As I wrote in the vegan section above, you can do this 3 days a week, or a week at a time, or heck, set yourself a goal for one month of all Raw. Don’t be surprised if you want to make a long term lifestyle out of it, most people do. You’ll be amazed at how awesome you feel.




3) Smoothie (Greens and Fruit) Cleanse
Want to go a little more hard core? Consume all of your meals in a liquid form with smoothies. This is a nice, gentle, and fun approach to cleaning our your digestive tract with blended foods. Basically you drink green smoothies all day (this can include blended salads, green smoothies, and even all fruit smoothies). Green smoothies are great because they’re EASY to make, you can store them for a couple of days at a time if you can only prep them a few days a week, they’re satiating with plenty of diverse options, and they’re totally delicious! You could start with going for 3 days and then seeing how you feel. Or, you could do it every other day, and eat raw vegan the opposite days to get started. You’ll need a blender (regular or high powered will work) for this plan – I’ve written about my favorite blenders here.


4) Green Juice Cleanse
This is for the more ninja folks out there who want to go all the way with cleansing and renewal at an accelerated pace. Essentially, you only consume green juices all day (once in a while you can do an all fruit blend, but it’s recommended that you primarily guzzle down the green goodness). This is harder than a green smoothie fast so maybe you would want to start with just a couple of days and see how you feel. You can set up a program for yourself where you juice 3 days a week. Or, you can go truly hardcore and juice fast for a week or more at a time. Or, you could drink green juices one day, green smoothies the next and go back and forth, too. Keep in mind that on days where you only juice, you should aim for 4-5 quarts of juice a day. You’ll need a juicer for this plan, and I’ve written about my favorite juicers here.

You can do a mix of all of the above plans day by day, or you can go vegan for one week, then raw another week, then green smoothies another week, then graduate to green juices the final week. It’s important to: Be flexible. Have fun. Enjoy the journey. Give it a chance. Remember to watch how you’re body responds and make sure you get enough calories so you don’t lose your energy. Also(!), you might get a little sick in the form of detox (headache, flu like feelings with a snotty nose, skin eruptions, etc), so it’s really important to carve out some resting time for yourself.

Or…
5) You can try a program that my friend, Gena, is part of leading (it’s not free, but the price seems reasonable). The program has three levels. I’m not a huge fan of the first two levels, because they include animal products, but for the third level (Gena’s), she’s doing it all vegan! I have not gone through her program or seen specifics/results, so I can’t write about how good it is. But, Gena is an awesome coach, so I have high expectations. You can get more information here.

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Sunday, December 13th, 2009

My Delicious Raw Food Intake Today

Mmmm a day full of healthy, energizing, GREEN, nutrient dense, delicious, EASY, fun, texture filled, Raw, Vegan, Organic food!!!


Plant Blood (a.k.a. Green Juice) – 2 cups
celery, kale, cucumber, cabbage, and lemon









Green Smoothie – 3 cups
1 mango (are those a doozy to cut up, or what? with that pit and all you have to cut around!), fresh cut sunflower sprouts, fresh cut pea sprouts, and 1 frozen banana







Tropical Spicy Protein Smoothie – 3 cups
1.5 cups water, 2 frozen bananas, 1/2 cup mango (or more), 1/4 cup hemp seeds, 1/4 cup hemp protein powder, 1/8 teaspoon cayenne, dash vanilla extract

LOTS of Salad!
I’m crazy for romaine salads lately… like I eat 3 bowls in a row! Must be the Monkey growing in me, eh? The usual easy, simple combo: romaine, cucumber, red bell pepper, and topped with a dressing of lemon juice, raw olive oil, Himalayan crystal salt, and black pepper.



Dinner is not here yet, but here is my plan! Kale Salad and Crunchy Buckwheat Biscuits
Marinated kale salad topped with avocado, cucumber, red bell pepper. Crunchy Buckwheat Biscuits have a wonderful cheesy flavor (I use nutritional yeast – not raw, but everything else is). I dehydrated thoroughly where they’re a thick, crunchy biscuit. Yum! I will post the recipe soon!

PRUNES!
Yum, I love prunes. Deliciously sweet and packed with antioxidants and nutrients.

Update: My kale salad at dinner was a bit different from what I posted above, and let me tell you… We LOVED it! My husband said three times, “Wow! This is soooo good!” I’ll post the exact recipe another day, but the ingredients were marinated kale, garlic, avocado, pineapple, and orange. I’m calling it Pineapple Orange Kale Salad.

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Sunday, November 29th, 2009

How to Detox & Get Healthy for Pregnancy

I’ve been asked many times about what I did to detox and get my body, mind, and spirit healthy for pregnancy. I’m happy to share my plan. It’s lengthy though, so get yourself a nice green smoothie or green juice, sit back and relax as you read through it all. Please keep in mind this necessary disclaimer… I’m not a midwife or a physician, and anyone thinking about getting pregnant should consult one of the aforementioned professionals to discuss your options. We are all different and we all have different toxic loads, experiences, ages, fitness levels, environments, etc. I will mention that a midwife is more likely to understand detoxing and using foods, supplements, etc for helping with pregnancy preparation over a medical doctor. So, with that out of the way… here is what I did.



The Timing
I started the process during the early part of summer (2008). My husband and I had the intention of cleaning our bodies and home for about 6 months before actively trying to conceive. I became a little antsy so we started trying a little sooner, to no avail, but in hindsight, I’m glad our baby waited a little longer so that my body had plenty of time to clean out (6-12 months is recommended).

It was important at the offset to get a good handle on my monthly cycle. I was pretty regular, but timing is everything when it comes to conception, so knowing your body is very important. One way I did this was with the Clear Blue Easy Fertility Monitor. There are old-fashioned (tried and true) methods such as taking your temperature every day (immediately upon waking). I did that as well, but with my goofy sleep schedule, it proved hard to do. On the advice of a good friend, I bought the Clear Blue Easy Fertility Monitor to track my cycle. It was really cool. I simply peed on a stick every morning, inserted the stick into the device, and received a reading for my daily fertility. It was fun, especially when I saw the little egg symbol meaning that it was the right time to try if we were ready. Be warned, it’s not an inexpensive gadget (neither the monitor nor the sticks you must continually replenish) but I decided it was worth it.

The reason I started using it early was because it can take a couple of months to “learn” your cycle, and because I was dying to know if an egg would show up. (Whew! It did!) I had a lot of confidence in the monitor already, because the Amazon reviews were terrific. Some tips I learned along the way: 1) make sure you use the first pee of the morning and 2) pee for a full three seconds on the stick (count 1-Mississippi, 2-Mississippi, 3-Mississippi).

My History
It’s true that I’ve been vegan for about 6-7 years and I’ve been all Raw (or High Raw) for the past 4-5 years. It’d make you think that my body was already ready for a baby. But, my journey to healthy eating had not happened overnight. I had been pretty clean for a long time, but it took some extra work to get to the uber clean place I am today. For example, a year ago: I would drink a cup of coffee from time to time. I took the occasional over-the-counter drug when my period cramps were too intense. Some of the cleansers in my house were environmentally friendly, but not all. (That was a work in progress.) Perhaps the worst offender was that I was coloring my hair every 4-6 weeks. I was using some hair and body products that were eco-friendly, and some that weren’t. I had amalgam fillings in my mouth. I ate mostly organic, but it hadn’t always been like that. And, the years before getting into Raw, I was on heavy medication for migraines and painful headaches. I had no idea how thrashed my liver was from that. Not to mention, from my bodybuilding days, I had taken loads of energy supplements and eaten tons of animal products, which I’m sure had heavily taxed my adrenal glands, kidneys, and liver. From this long history of toxic exposure and potential build-up, I had no idea how long it would take my body to clean out once I cleaned up my diet and environment.

Fast forward to my deliberate pre-conception house and body overhaul… I got rid of every source of toxicity that I could. Today, this means: eating all organic foods except for the few occasions we go to a restaurant where they don’t offer it; totally green cleaning products for our house; totally green makeup, hair, beauty, body care products; an expensive visit to the dentist to have my amalgams removed; and an extremely clean Raw vegan diet, including brief periods of juice fasting to cleanse my body even more. I’ll touch on each of these in a moment. But first…

The Start of My Plan: Creating a List

This picture depicts a little list that I had taped to my kitchen cupboard to remind myself of the many ways I was going to get my body and home super healthy and clean for pregnancy. That list was written way back when we started, and it evolved over the course of our attempts to conceive. However, it was a great exercise to start somewhere. The list included some important nutrients I wanted to make sure I was including in my diet, the sources I planned on getting those various nutrients, as well as some details about overall cleansing plans for my body and home.

My Home Environment

As much as I could, I removed synthetic chemicals from my home. I aired out our place daily to mitigate the effects of continuous outgassing from carpet, paint, adhesives, and other chemicals used in home construction. I used only environmentally friendly cleansers, many of which I made myself (blog post here about the green cleaners I use).






My Beauty Regimen

I stopped all toxic body care and stopped coloring my hair (blog post here about my decision to go natural after having been blond for 20-some years - I will eventually put up a brunette picture as soon as I have the time to get one taken – you’ve already seen my videos with my brown hair). I only used products that had great ratings on the Skin Deep website for body care/makeup, or products where I could read and understand all of the ingredients. Some of my favorite companies are listed in this blog post. I’d like to add Morrocco Method (hair and body) to that list as well as 100% Pure (makeup, body care – some of their products are vegan and some vegetarian… I stick with the vegan ones).

Heavy Metal Detox – Amalgam Fillings Removed
I did a heavy metal detox for one month where I consumed a liquid nanized supplement after having my amalgam fillings removed. Having my amalgams removed was one of the first steps in the detox, getting healthy for pregnancy process. I did not want any mercury to leak into my breast milk if I could help it. I don’t know how long it takes for heavy metals like mercury to leave the body, but I had to keep in mind that I had the fillings in my mouth for many years, and they were no doubt leaking over time. Plus, with the actual removal of them, there was a chance that some leaked during the procedure (so it’s never too early, even if you don’t intend to have kids for years). In addition to the liquid nano supplement, I did the following to help remove the metals: exercised (sweating plays an important role for helping detox), taking chlorella tablets, consuming cilantro in smoothies and green juices, and I generally relied on my overall healthy diet (including some days of juice fasting to accelerate the process).

My Diet In General

I spent a lot of time planning my diet. For example, when I wanted extra protein I included beans, lentils, greens, hemp and rice protein powders, etc. To strengthen my liver, I added ground milk thistle seeds that I added to shakes for a set period of time. I wanted to get enough selenium, iron, calcium, magnesium and vitamin C, so I consumed Vitamineral Green (which is, by far, my favorite green powder) and Fruits of the Earth fruit powder, as well as obtaining other specific nutrients with things like Brazil nuts, greens, and fresh produce. (Note: I do not consume the Vitamineral Green or Fruits of the Earth now that I’m pregnant, but I plan to resume after delivery.) UPDATE {2/9/11}: I am still not taking Vitamineral Green because I’m breastfeeding. I am taking Greener Grasses by the same company.

I consumed plenty of fresh organic green juices, green smoothies, soups, salads, home grown sprouts (see my video on how to grow your own sprouts here), fresh produce, homemade sauerkraut (see my video on how to make your own sauerkraut here), hemp and sprouted rice protein powders, other Raw foods like veggie pastas, lasagna, desserts, dips, etc. I also made sure to consume healthy Raw fats such as chia seeds, avocado, nuts, seeds, olives, flax, etc. You know… a super healthy Raw vegan diet.



I consumed occasional cooked vegan foods (more during the colder months) including lentils, beans, brown rice, oatmeal, steamed veggies, non-GMO tofu, miso soup, and an occasional veggie burger or burrito, etc. I made sure to keep my diet balanced and not consume too much of any one thing at one time. For example, I rotated my greens and produce (easy to do when you eat seasonally). I basically made sure that my greens “took turns.” One week I bought spinach, and the next week I made sure to consume more kale or swiss chard. Another week, I upped the romaine in my diet, and another week I had more cilantro and parsley. And so on.

A healthy detox and diet plan isn’t just about what I added to my diet. It’s also about what I eliminated from my life. For example, I stopped ingesting any caffeine, even in tea or chocolate… no, this was not easy! I no longer had the occasional glass of organic, vegan wine. I stopped all medications. For menstrual cramps, I used a heating pad and, frankly, just endured the pain, especially on the first day. I used ice on my head and neck for headaches, and enjoyed calm, warm baths. It was not always easy, but I took some comfort in knowing that women have done just fine for thousands of years without modern pharmacology and its accompanying toxicity and unintended consequences.

Supplements
Some of my supplements changed over time (for both my husband and myself – remember… he needed to be healthy, too. You need strong swimmers to get to that egg!).

Kristen’s Supplements
  • vegan DHA
  • Vitamin B-12
  • pre-natal vitamins
  • chlorella
  • wheat grass tablets
  • spirulina (didn’t take much of this, I’m taking it more now though)
  • milk thistle (did this for a little over a month)
  • Vitamineral Green powder
  • Fruits of the Earth powder
  • raspberry leaf tea
  • probiotics
  • Vitamin D
  • And… I made sure to consume foods that gave me plenty of zinc, iron, calcium, magnesium, selenium, b-vitamins, vitamin C, vitamin E, fiber, and protein.
My Husband’s Supplements
He mainly followed my lead with the supplements I took above, but I added more for him, especially over time as we learned that some of our struggles with conceiving had to do with his sperm health. In general, we tried to get as much as we could from the whole foods in our diet, but I wanted to make sure we were getting everything so we covered all of our bases by adding supplements. For my husband, I added maca, extra vitamin C, vitamin E, his own multi vitamin, acetyl l-carnitine, pycnogenol, and beta-carotene.


Exercise
I’ve always been a gal who makes exercise a priority in my life, so this wasn’t something I suddenly added. But it’s important, so I wanted to mention it here. My exercise routine always changes. Sometimes I do outdoor activities like hiking, walking, etc., and sometimes I go to the gym where I do different forms of cardio as well as strength training. I’m a firm believer that having a healthy, strong body that can handle weight training and cardio is going to really help me when I’m giving birth, as well as helping me lose weight after birth. (I’ve never really been one to do yoga, although I suspect it’s wonderful.)

With respect to physical activity, it’s not a good time to try new things when trying to conceive. It’s important to remember once you’re actually trying to conceive (meaning it could happen any time), that there is a two-week period after ovulation where you won’t know you’re pregnant. During these two weeks, it’s pertinent to “act as if” you’re pregnant just in case. So, during this window, trying new things with your body isn’t necessarily the best time. However, if you’re smart and planning things out in advance, like 6-12 months prior to conception, then it should be fine to add something new to your routine, such as yoga if you don’t normally do yoga.
Mental Health, CDs, and Deep Breathing
I’ve never been one to meditate much. I wish I were, but it’s always been a little tricky for me. However, I realized soon after trying to conceive that having a calm mind was essential for conception, at least for me. So, I took the time to deep breath during various periods throughout my day. I would simply take a few minutes and breath deeply, listening to my breath and thinking of nothing else. That was very calming. I also bought some fertility meditation CDs and listened to them when falling asleep at night, before a daytime nap, or in my dressing area while getting ready in the morning. I am very fond of the CDs that came with my hypnobirthing book and that my hypnobirthing instructor gave me. They are actually aimed at helping women who are already pregnant, but I loved that aspect of it despite my not being pregnant yet. It helped me visualize actually being pregnant, which was fun, therapeutic, and likely to help my odds. I also purchased these visualization CDs.

Trying to conceive is a beautiful thing. It really is. But, for me, it didn’t come without a little anxiety as each month passed without success. Meditation was very helpful for me, and I’m so glad I included these tools in my pregnancy tool box.


Research, Research, and More Research
I wrote a blog post quite some time ago, when I knew that my husband and I would eventually want to start a family, in which I discussed various aspects about birth, raising children, etc. I knew there were things I needed to research before getting pregnant. I’m not a last-minute kind of person, I like to be prepared, so I was looking into this stuff well in advance. I’m so glad I did because there’s a LOT of information to cover. In that post, I briefly touched on:
  • Home birth (there are many considerations for the birth itself – location, midwife, doula, birthing classes, water birth, etc)
  • Circumcision
  • Vaccination
  • Breast feeding,
  • Homeschooling, and our
  • Raw vegan diet
What I didn’t bring up in that post, but I am now also researching and planning to do:

In future posts, I will share what I’ve researched and experienced.


Midwife & Doula
Part of my research was finding a midwife and doula with whom I wanted to attend my birth. I did this months before we tried to conceive because I knew that once I was pregnant, time would fly and I’d have my hands full with a million details. It can take time to find the perfect midwife and doula.

In my case, I actually went with the first midwife I interviewed because I liked her well enough. But, over time, I took the opportunity to ask her a few questions via email and found that perhaps we weren’t quite as good a fit as I previously thought. She was a lovely, capable, skilled woman, but I have certain ideas about my home birth experience and I decided that I should probably try to find another midwife who was a better fit. Fortunately, I did just that. Through the advice of my amazing wonderful lovely doula, I found a midwife who fits my needs exactly. Because I had both of these women picked out well in advance of being pregnant, I was able to tap into their expertise when we were trying to conceive, which was extremely useful. (I will be sharing a post later detailing who these women are and why they’re so amazing.)

Now, I’m sure my first midwife candidate would have done a fine job, but had I not begun this process early, I probably would not have had the opportunity to make a course correction and find somebody with whom I felt truly comfortable. So the moral of the story is to start your research well ahead of time.

Conclusion
I’m so glad I took the many months I had to research and learn everything I wrote about above, and I’m still researching lots of things:
  • Vitamin K shot at birth
  • Which prenatal tests I want or don’t want
  • Post-natal eye treatment for baby
  • Which birthing classes to take
  • Newborn screening (drawing blood to test metabolic processes)
  • Finding a pediatrician that I’m happy with, who is knowledgeable and friendly toward my High Raw Vegan diet, my breast feeding plan, and supports my informed consent and personal decisions regarding whatever I want to do with vaccines)
The time to begin ALL of this is before getting pregnant. Waaay before getting pregnant… months, or even years… because it takes a lot of time, attention, and is the only way to make informed decisions without feeling stressed, overwhelmed, or pressured to yield by default to the constant advice that suddenly comes from just about everyone you talk to, whether or not they share your health values or life philosophy. At times like this in particular, I find that having done a lot of research beforehand really equips me to have that discussion, or sometimes tactfully avoid it altogether.

Furthermore, it’s smart to start early because you have no idea how you’ll feel once you’re pregnant. I have spent many weeks ill with all-day “morning” sickness and it’s kept my butt on the couch for days on end. The last thing I would’ve felt like doing during that time was reading books, especially dense books with topics like vaccinations and home birth. I also wouldn’t have felt good enough to interview midwives or doulas. Therefore, I’m grateful that I had that all figured out well in advance.

That pretty much covers everything I’ve considered and done prior to getting pregnant as well as a few things I’m still doing now that I AM INDEED PREGNANT! YEEHAW!!!!! I feel deep down into my bones and cells that my baby is growing inside an extremely healthy body and I’m so proud of that.

One last note: The purpose of this post was to discuss what I did to detox and get healthy in preparation for pregnancy. Once I became pregnant, I maintained some of the practices, but I also changed some. What I’m doing now that I’m pregnant deserves its own future post (or two or three).

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Saturday, September 26th, 2009

Caravan of Dreams Dinner Date With Friends In New York & Saturday’s Raw Food Plan

The other night we met up with my good buddies Gena (of the awesome blog, Choosing Raw) and Cassie for some dinner at Caravan of Dreams (this restaurant is organic and vegan with plenty of Raw options). I kept my food Raw by having their delicious Avocado Coconut soup and a large, fresh salad that came with a delightfully spicy dressing that made my taste buds dance. My husband had a cooked vegan dish which was a burrito with seitan in it (very tasty). Gena and Cassie also kept it Raw with soup and salad. My salad came with nori strips which I asked for on the side. I agreed to try those – again. Try, I did. Twice. I just can’t do it. Ugh. Can’t stand eating sea veggies. I sure wish I could, but I can’t. I’ll stick to hiding dulse and kelp in my smoothies and raw soups instead of tossing it on salads where I actually have to bite into it. In the picture, that’s Gena on the left, me in the middle, and Cassie on the right.


Saturday’s Raw Vegan Food Plan
I have an awesome day of simple Raw food planned (read this post to learn how planning your Raw food for the day can motivate you to succeed with the Raw vegan lifestyle). It’s 9am and I have my list of food. I have a couple of goals with this list. First, I want to make sure I consume the fresh organic produce we bought the other day in a timely fashion. Second, since our embryo transfer is tomorrow, I think it’s smart to make this a day of really easy digestion and nutrient dense food. Sure, that’s usually how my diet is… but by making my food in the apartment and having most of it blended, I’m doing it more so (ensuring it’s all organic, all fresh, and all made with extra love energy).

I would like to find a place with organic wheat grass shots, too, if possible. I know, that last video showing my grimace doesn’t make it sound too appetizing when I think about it, but it’s so good for my body. And, once the embryo is transfered, it’s good for my monkey. I’m taking Amazing Grass wheat grass pills while I’m traveling but I’d like to get some fresh wheatgrass in, too. Ehem, I say I’d like to do it now, but ask me after I drink it.

1/2 quart filtered water with fresh squeezed organic lemon (let me just say here that everything I eat today is organic)
This is a great way for my body to get a little gently cleansing done in the morning after a night of sleep.

1 cup Raspberry Leaf Tea
I’m strengthening my uterus as much as possible by drinking this daily until the big day tomorrow!

Protein Shake (water, Sun Warrior’s Raw Rice Protein)
This is simple, easy, and I just chug it down quickly.

1 quart Green Smoothie (water, cilantro, spinach, fresh squeezed orange juice, bananas)
The vitamin C in the orange juice helps my body better assimilate the iron in the spinach. I can’t wait to drink this!


Garden Guacamole (with red leaf lettuce wraps)
This is the recipe I made the other day, only I made a bigger batch of it yesterday. I’m posting the recipe tomorrow, so be sure to check back. It’s fabulous.






Nutrient Soup (water, fresh lemon and lime juice, dinosaur kale, heirloom tomato, red bell pepper, orange bell pepper, celery, avocado, salt)
I love making Raw soups like this. They’re super easy, really filling because of the fiber and the avocado, and they’re so nutritious.

If I’m hungry later tonight, I’ll have some Raw granola and Raw sunflower seed milk.

Have an awesome day and make it a point to eat more Raw Vegan today! Your body will thank you. The environment will thank you. The animals will thank you.

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Thursday, April 2nd, 2009

Today’s Raw Food

Thought I’d put up a quick post with today’s Raw food for us (my husband added a Vega bar, berry flavored and a large protein shake made with 2 scoops Sun Warrior Protein, 1 scoop pea protein, and 2 tablespoons hemp protein powders). Everything is always organic. It was a day of blissful, energizing, Raw, vegan, delicious, and nutritious food.

Banana Carrot Smoothie (3 cups)

Green Smoothie
(3 cups): banana, pineapple, Wheat Grass powder

Easy Fresh Salad
: 1 avocado, dice;, 15 grape tomatoes, halved; 3 leaves basil, chopped; squeeze fresh lemon juice; tiny pinch each of Himalayan crystal salt and black pepper
Kristen Suzanne’s Harvest Soup (1 1/2 cups (from my book Easy Raw Vegan Holidays)

Handful of pumpkin seeds


Hemp Milk Super Berry Smoothie: 1 cup hemp milk, 1 cup blackberries, 1 cup strawberries
Chopped Veggie Salad Mix
: carrot, zucchini, olives, basil, red bell pepper, Sweet Capri Dressing (dressing from my book Easy Raw Vegan Salads & Dressings)

Cinnamon Vanilla Chia Pudding

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