Tomorrows menu:

Smoothie

  • 3 kale leaves stemmed
  • A good wedge of cucumber
  • 1 handful of mint leaves
  • ½ avocado
  • 2 kiwis peeled
  • 500 mls water

Put all ingredient in blender blend well

 

Breakfast

Needs to be made tonight for tomorrow as it has to soak in fridge.

Muesli

  • 5 tbsp organic, natural, raw muesli
  • 1 tbsp maca
  • 2 tbsp chia seeds
  • 1 tbsp pumpkin seeds
  • 1/2 teaspoon cinnamon
  • Unsweetened almond milk (about 300ml)
  • 1 handful blueberries
  • 1 tbsp goji berries
  1. Mix muesli, chia seeds, maca, pumpkin seeds, cinnamon in a bowl and cover with milk
  2. Place in the fridge overnight.
  3. Serve with blueberries, goji & pumpkin seeds on top

Lunch

Last nights left overs with added green salad


Supper

ZUCCHINI & COCONUT TAGLIATELLE

For the Tagliatelle use:

  • 2 small zucchinis
  • 2 young coconuts (use the flesh of 1 & 1/2 of coconuts - keep the rest to make the sauce)
  • 1 ripe avocado
  • About 2 leaves of kale (stems off)
  • 2 tablespoons of chia seeds
  • 1 handful of raw cashew nuts

Sauce

  • 1/2 young coconut flesh
  • 4 leaves of kale (stems off)
  • 1/2 lemon juice
  • 2 stalks of mint
  • About 100ml of water (start with 50ml and add more if needed)
  • 1 pinch of salt

To make the sauce blend all the ingredient in a blender or food processor

make the Tagliatelle by:

  1. - Cut zucchinis in tagliatelle noodles using a peeler
  2. - Cut the coconut flesh in tagliatelle as well and mix them with the zucchinis
  3. - Add cubes/pieces of avocado
  4. - Wash the kale, cut it into stripes and add them to the preparation Sauce
  5. - Mix all ingredients and add the sauce to the preparation
Posted
AuthorNaturalis LLC
Celeriac Soup

Celeriac Soup

For ease (busy day) I am going to use menu suggested on cleanse itself and use recipes on cleanse so do please refer to attachment which I sent to you. Should you have difficulty locating the recipes let me know.

Green smoothie using recipes provided on cleanse PDF sheet

Breakfast Turmeric Omelet

Celery Root

Celery Root

Lunch could be the recommended Celeriac soup (celery root) or left overs from tonights supper

Supper Almond stuffed Portobello Mushrooms

Posted
AuthorNaturalis LLC

Hello! I hope you are finding today somewhat bearable! Please find below my tomorrow menu enjoy!

  

Green Smoothie

  • 1 packed cup chopped kale leaves
  • 1 apple deseeded and roughly chopped
  • 1 tablespoon almond butter
  • 2 Medjool dates, stones removed
  • Squeeze of lemon juice
  • 1 tbsp chia seeds OR flax seeds
  • 1 cup water
  • 5 ice cubes

Optional add-ins: ½ tsp ground turmeric; ½ tsp matcha green tea; 1 tbsp maca powder

Place all ingredient in blender pulse initially then blend well.

 

Breakfast

  • Handful of ripe cherry tomatoes
  • 1 perfectly ripe nectarine or peach
  • 8-10 fresh mint leaves
  • Half an avocado
  • 1 tbsp extra virgin olive oil
  • Ezekiel Bread

Method: Toast the bread. While the bread is toasting, chop the tomatoes and nectarine/peach, finely slice the mint and chop the avocado. Toss with olive oil, season with salt and pepper, and let this sit for a couple of minutes. Once the toast is cooled pile the fruity topping on the toast. Let the juices seep into the toast a little.

 

Lunch

Left over pasta from tonights supper with a good handful of rocket and other greens.

 

Supper

Quinoa with tahini dressing And Roasted Root Veggies

Make a couple of servings of quinoa (for the next couple of days) follow directions on quinoa packet. Roast a variety of your favorite roots veggies do a sizable tray worth so that you have left overs!

 

Sauce:

  • 1 small garlic clove
  • ¾ packed cup chopped parsley and fresh cilantro – your call about the balance
  • 1 tbsp roughly chopped fresh mint
  • 4 tbsp water (more as needed)
  • 2 tbsp tahini
  • Juice of ½ large lemon – about 2 tbsp
  • ½ tsp ground coriander seed (freshly ground if possible)
  • Pink Himalayan Sea Salt, to taste

Method:

Place the garlic, herbs and water in the bowl of a small food processor/hand blender. Pulse to blend. Add in the remaining ingredients and blend until you get a mostly but not completely smooth sauce. Taste and adjust as needed. Serve over quinoa and root veggies

 

 

Posted
AuthorNaturalis LLC

Hello I hope by now you’ve done your shopping and preparation for the coming few days.  Should you have any questions do please let me know – in the meantime this is my menu for tomorrow:

 

Breakfast – Avocado Toast

  • 1 or 2 slices of Ezekiel Toast

  • Apply a thin layer of tahini

  • On top of tahini add 1/8 avocado to each slice of toast

Green Smoothie

  • 1/8 cucumber

  • 100 g spinach leaves

  • 1 tsp chia seeds

  • ¼ banana (Amy leave out J )

  • Splash of chlorophyll and or ¼ teaspoon spirulina (optional)

  • Juice of ½ lemon

  • ¼ cup coconut water

  • ¼ cup filtered or spring water

Blend till smooth.

 

Lunch – Green Soup

Ingredients:

  • ½ red onion finely chopped

  • 1 clove garlic finely chopped

  • ¼ tbsp. fennel seeds

  • juice and zest 1 lemon

  • 220g tender stem broccoli

  • 140 g baby spinach

  • 1 pint of stock made with natural bouillon cube (wholefoods stocks them)

  • 1 tbsp coconut oil

Saute the red onion, garlic and fennel seeds in the oil on medium heat for 2 minutes

Add stock, broccoli, lemon juice and zest and leave it to cook for 4 minutes

Take off heat and add spinach until wilted

Transfer the mixture to a blender and straight away blend until smooth

Serve hot

 

Supper  - Gluten free pasta with walnut and spinach pesto

  • 70g spinach

  • 15g parsley

  • 100g walnuts

  • 4 tbspolive oil

  • pinch Himalayan pink salt

  • 1 tbsp nutritional yeast

  • Gluten free pasta or rice noodles

To make pesto

Put all ingredients into a blender and blend until you reach a rough texture

Taste and season with a bit more salt or lemon

Cook pasta as per packet instructions and toss the pesto through – serve with some roughly chopped walnuts over the top

 

Enjoy and do please let me know how you get on! 

Posted
AuthorNaturalis LLC
girl eating salad.jpg

Taking the time to appreciate your food may bring with it amazing health benefits. Chewing your food thoroughly not only allows the flavors of food to linger satisfying your taste buds, but it also enhances the first step in digestion. In fact the act of smelling and seeing food causes the release of salivary enzymes. The longer we linger over our food the less indigestion and bloating, less acid reflux, and better nutrient absorption we experience.

Our saliva actually consists of digestive enzymes that start the digestive process. The more the food is chewed and in the mouth before swallowing the more the food will be broken down before entering the stomach. The stomach and the small intestine can then continue the digestive process. If the food isn't well digested larger food particles find their way into the colon and putrefactive bacteria may grow on this undigested foodstuff causing a number of disorders including but not limited to candida, and bloating.

Weight loss may be another benefit of eating more slowly. This weight loss may occur not only because of less bloating and indigestion but also because eating more slowly gives your body a chance to tell your mind that it's full, which ought to help you put that fork down.

When possible allow plenty of time to eat your meal. Try to eat at table with friends or family rather than in front of a screen. Take the time to smell, see and appreciate your meal. Try to count to 30 chews per mouthful of food – this can be a challenge at first - as always practice makes perfect.

Posted
AuthorNaturalis LLC

“addressing problems not symptoms”

 

Foam Rolling is a physical therapy tool for injury prevention and postural realignment.  If you have trouble sleeping, migraines or tension headaches, TMJ pain, numb or tingling hands or feet, upper or lower back pain, muscle spasms, sciatic pain, knee pain, hip pain or shin splints, Foam Rolling could help you.  Foam Rolling also reduces the appearance of cellulite! Even if you have none of these, a 30 minute Foam Rolling session will make you feel fabulous!

 

bari.jpg

Bari Clark is a Certified Personal Trainer and has been working with people for over 9 years. She also has a Bachelor’s degree in Engineering. She has not met anyone yet who foam rolling did not help. That's a 100% success rate!  

 

Naturalis LLC, Wellness in the Park

917 N. Pennsylvania Ave.

Winter Park, FL 32789

407-718-1733