Vladia Cobrdova
RE-BOOT Re-charge your batteries and give toxins the boot with a 5 day cleanse and detox maintenance plan. Vladia Cobrdova ABOUT VLADIA Vladia Cobrdova is the Chief Operations Officer (COO) and Wellness Ambassador for aboutlife as well as a nutritionist and author. After being involved in the hospitality industry for years in her home country, Czechoslovakia, Vladia moved to Australia where she pursued studies in Natural Health and Therapies. She has been working in the organic industry for close to fifteen years and knows everything there is to know about operations and business management. She has seen organics and wellness go from alternative to mainstream. She has combined her love for real food, business and operations to create what she calls her ‘dream job’ as the COO of aboutlife. She believes aboutlife is a powerful vehicle for reaching thousands of people at once and making an impact on people’s health on a large scale. Vladia is the author of the Wholefoods for Wellness cookbook series, which feature some of your favourite aboutlife dishes that you can re-create at home. She is also the co-ordinator of aboutlife’s popular Wholefoods for Wellness classes held monthly at their stores. .1. BEFORE YOU START I recommend you ease into the cleanse by first following the 7 simple steps of the aboutlife Clean, Green Wholefoods Community Detox for one week prior: 1. Register for the community detox in stores 2. AVOID: alcohol, caffeine, meat, soft drinks, sugar, white flour, processed foods, deep fried food, artificial colours, preservatives and flavours. ENJOY: fresh organic seasonal fruit and vegetables, legumes and eggs, nuts and seeds, wholegrains, 3L of filtered water each day, herbal tea, fresh juices, dairy free smoothies and coconut water 3. Plan your meals for the detox week. Some helpful tips: a. To prepare all your meals for the week, purchase our Wholefoods for Wellness cook book which includes recipes perfect for detoxing. b. To cheat, you can eat in our stores each day during the detox and order our detox dinners online for only $14.95 each at www.aboutlife.com.au 4. Do your shopping for detox week. You can use our suggested shopping list available to you when you sign up. For more shopping tips go to www.aboutlife.com.au or our cook book. 5. Enjoy a fresh raw juice every day for $4.90 in our stores, or prepare your own at home. 6. Try and attend some of our great detox events like our Wholefoods for Wellness cooking classes. 7. Once you have finished the 7 day detox, celebrate, but be sure to incorporate some of the great things you have been doing during detox into your daily routine. You are also now ready to follow the RE-BOOT 5 day cleanse for more amazing results. .2. BREAKING IN YOUR RE-BOOT CLEANSE Welcome to my five day Re-Boot cleanse and well done for taking this extra step towards maintaining your new found energy and health. It is essential to prepare your body for a cleanse like this by commiting some time, patience and will-power to re-charging your body and giving toxins the boot. You should allow yourself plenty of rest and meditative based physical activity, to ensure your body is as relaxed as possible. During a liquid based cleanse, the body will rapidly expel toxins that have been built up over time by day-to-day eating and drinking habits as well as those absorbed from the atmosphere. Don’t be alarmed, this may cause you to experience some lethargy or minor headaches as well as increased bladder and bowel activity. Unlike many detox and cleansing plans, the aboutlife RE-BOOT plan ensures that you continue to consume real food with all the necessary nutrients and calories required for optimum health. The first couple of days, eat raw vegetables and fruit, and drink plenty of filtered water, fresh raw juices and dairy free smoothies. Days three to seven, maintain the above diet and start slowly introducing protein such as eggs, fish, tofu and chicken. Complex carbohydrates such as grains and pulses are fine in moderation. This cleanse will RE-BOOT your body, mood and your taste buds. It will motivate you to increase your vegetable intake and get you excited about wholefoods. The golden rule is to introduce more raw wholefoods into your diet. My number one piece of advice is to eat your vegetables and increase your salad intake! Welcome to the RE-BOOT phase! “By Failing to prepare, you are preparing to fail...” - Benjamin Franklin The day before you begin your cleanse, it is a great idea to purchase and prepare all of your ingredients to ensure a successful program. I have made that easy for you by providing a shopping list of all the goodies you need to have on hand (see page 6). Just follow these three easy steps the day before you begin: Step 1: Go shopping Step 2: Make a batch of the healing nourishing broth (see page 19). Step 3: You can pre-prepare most of the soups, broths and even smoothies and juices in advance. Just store them in air-tight containers and jars in the refrigerator! .3. .4. CONTENTS Shopping List..........................................6 5 Day Menu Planner...............................7 Tinctures and Teas................................10 Smoothies.............................................12 Juices....................................................15 Other Beverages...................................17 Broths....................................................19 Raw Soups............................................21 FRUIT ½ pineapple 1 mango 11 oranges 2 punnets raspberr ies 1 punnet blueberrie s 1 punnet strawberr ies 1 banana 1 whole watermelon 1 lime 2 avocados 10 lemons 1 apple VEGETABLES 2 punnets spinach 15 cucumbers 2 bunches kale 10 carrots 1 ½ bunches celery 3 beetroots ½ small head brocco li 2 tomatoes 1 zucchini 1 bunch coriander 1 large head garlic SUPERFOODS 3 tsp green superfo ods powder 3 tsp psyllium husk 4 tsp raw cacao po wder 2 tsp vegan protein LIQUIDS 1.5L bottle of filtere d water 1L bottle coconut w 2 400ml tins coconu ater t milk 2L almond milk 1L extra virgin olive oil 1 box detox puri te a 1 box rooibos tea HERBS 1 bunch mint 8 small knobs ging er 1 knob fresh turmer ic ADDITIONAL or 1 tsp turmeric po wder Ice 1 bunch basil Salt and pepper .5. powder 3 tsp chia seeds 2 tsp LSA meal 2 tsp coconut oil 160ml aloe vera juic e 2 tsp coconut flake s ¼ tsp macca powde r 1 ½ tsp cinnamon 60ml liquid chloroph yll 3 tsp cayenne pepp er ¼ tsp curry powder 1 tsp carob powder .6. R ER NE NN AN LA PL UP NU EN ME YM AY DA 55 D DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 500ml hot water with a squeeze of lemon 500ml hot water with a squeeze of lemon 500ml hot water with a squeeze of lemon 500ml hot water with a squeeze of lemon 500ml hot water with a squeeze of lemon Digestion Shot Digestion Shot Digestion Shot Digestion Shot Digestion Shot BREAKFAST Green Smoothie Red Smoothie Purple Smoothie Anti-Inflammatory Green Chocolate Smoothie Smoothie MID-MORNING aboutlife Detox Herbal Tea aboutlife Detox Herbal Tea aboutlife Detox Herbal Tea aboutlife Detox Herbal Tea aboutlife Detox Herbal Tea LUNCH Raw Soup - Beetroot Delight Soup Raw Soup - Healing Green Soup Raw Soup - Zesty Avocado Soup Raw Soup - Creamy Carrot Soup Raw Soup - Creamy Zucchini Soup MID-AFTERNOON Cleanser Juice Green Blast Alkaliser Juice Turmeric Power Juice Green Energiser Juice SWEET SNACK Carob Almond Milk Super Green Coconut Water Macca and Cinnamon Almond Milk Cacao Coconut Water Rooibos Coconut Milk DINNER Tangy Curried Coconut Broth Cayenne Broth Tangy Curried Coconut Broth Cayenne Broth Tangy Curried Coconut Broth ON RETIRING Liver Flush Liver Flush Liver Flush Liver Flush Liver Flush ON RISING .7. .8. TINCTURES AND TEA LIVER FLUSH ½ cup extra virgin olive oil 1 lemon, juiced 2 oranges , juiced ¼ tsp ginger , grated 1 clove garlic, crushed ¼ tsp cayenne Combine all ingredients in a blender, blitz until smooth and serve. .9. .10. Digestion Shot SMOOTHIES 10ml liquid chlorophyll 20ml aloe vera juice METHOD: aboutlife Detox Herbal Tea Add all ingredients to a blender and blitz until desired consistency is achieved. The following recipes each make a 650ml smoothie. Available from the aboutlife wellness bars. To brew, steep a pinch of loose leaf aboutlife detox tea in one cup of hot water until desired strength. Strain into a mug. Green Smoothie ½ cup pineapple ½ cup mango ½ cup spinach ½ cucumber 1 mint sprig 1 tsp green superfoods powder 1 tsp psyllium husk 200ml filtered water 5 icecubes Red Smoothie ½ cup raspberries ½ cup blueberries 2 tsp raw cacao powder 2 tsp vegan protein powder 2 tsp chia seeds 2 tsp LSA 1 tsp coconut oil 250ml coconut water 5 icecubes .11. .12. Purple Smoothie ½ cup blueberries ½ cup watermelon 2 tsp psyllium husk 20ml aloe vera 1 mint sprig ½ lime, peeled 200ml coconut water 5 icecubes Anti-Inflammatory Green Smoothie ½ avocado ½ cup spinach ½ banana 2 tsp coconut flakes 1 tsp chia seeds 1 tsp green superfoods powder 250ml coconut milk 5 icecubes Cacao Smoothie ½ cup strawberries ½ cup raspberries ½ banana 1 tsp cacao powder 1 tsp macca powder pinch of cinnamon 250ml almond milk 5 icecubes .13. .14. The Cleanser ½ bunch kale 3 carrots 3 stalks celery 1 small knob ginger 5ml liquid chlorophyll 2 whole beetroots JUICES METHOD: Press all ingredients through a juicer. The following recipes each make a 600ml juice. The Green Blast ½ bunch kale 3 stalks celery 3 cucumbers ½ cup spinach 1 small knob ginger 5ml liquid chlorophyll The Alkalizer 3 carrots 3 cucumbers 2 stalks celery 1 whole peeled lemon 20ml aloe vera juice Turmeric Power 3 carrots ½ tsp turmeric powder or 1 small knob fresh turmeric 3 cucumbers 1 whole peeled lemon 3 stalks celery 20ml aloe vera juice Green Energiser ½ bunch kale ½ green apple 3 cucumbers ½ cup spinach ½ small head broccoli 2 sprigs mint .15. .16. OTHER BEVERA OTHER BEVERAGES GES Macca Almond Milk 1 cup almond milk ½ tsp cinnamon 1 tsp macca powder ¼ tsp turmeric powder Combine all ingredients in a blender or shaker and serve. Cacao Coconut Water 1 cup coconut water 1 tsp raw cacao powder Pinch cayenne pepper Combine all ingredients in a blender or shaker and serve. Coconut Rooibos Milk 1 rooibos teabag 1 cup hot water 100ml coconut milk ½ tsp cinnamon Steep 1 bag of rooibos tea in a cup of hot water and set aside. When completely cool, combine it with all ingredients in a blender or shaker and serve. Cinnamon Carob Almond Milk 1 cup almond milk 1 tsp carob powder ½ tsp cinnamon powder Combine all ingredients in a blender or shaker and serve. Supergreen Coconut Water 1 cup coconut water ½ tsp supergreens Combine all ingredients in a blender or shaker and serve. .17. .18. BROTHS Nourishing Broth A combination of immune boosting foods to help keep you healthy, nourished and glowing during this cleanse. 2 stalks celery 2 carrots, whole with skin 1 big clove garlic, smashed with skin 2 small potatoes 1 small knob ginger 2 tbsp apple cider vinegar 1 bunch kale stalks* 2 tsp Himalayan salt 6 peppercorns ½ small knob turmeric or 1 tbsp turmeric powder Tangy Curried Coconut Nourishing Broth 2 cups nourishing broth 30ml coconut milk ¼ tsp curry powder ½ lime, juiced 1 sprig fresh coriander leaves Place all ingredients into a large pot, cover with filtered water and bring to the boil. Cook on a low heat for two hours. Store in a sealed container for up to one week in the refrigerator. *we use kale stalks at aboutlife as part of our HATE WASTE program. But any vegetables with roots, stalks and skin can be used. Heat nourishing broth and add coconut milk, curry powder, lime juice and coriander leaves. Cayenne Nourishing Broth Pinch cayenne pepper ½ lemon, juiced 1 sprig fresh parsley leaves Heat nourishing broth and add cayenne pepper, lemon juice and parsley leaves. .19. .20. Healing Green Soup RAW RAW SOU SOUPS PS ½ avocado ½ cup spinach 1 stalk kale ¼ peeled lemon, diced 1 sprig basil ¾ cup water 10ml extra virgin olive oil Pinch cayenne pepper Pinch salt and pepper Combine all ingredients in a blender, blitz until smooth and serve. Beetroot Delight Soup ½ tomato, diced ¼ medium beetroot, diced 1 sprig basil 1 sprig coriander ¼ cup coconut milk ¼ cup water ½ peeled lemon, diced Pinch salt and pepper Combine all ingredients in a blender, blitz until smooth and serve. .21. .22. Zesty Avocado Soup 1 cucumber, diced ½ avocado ½ tomato, diced ¼ lemon, diced 1 tsp coconut oil 1 sprig coriander ¼ tsp curry powder ¼ cup coconut milk ¼ cup water Pinch salt and pepper Combine all ingredients in a blender, blitz until smooth and serve. Creamy Carrot Soup 1 carrot, diced 1 stalk celery ¼ cup almond milk ½ peeled orange, diced 1 clove garlic ¼ cup water Pinch salt and pepper Combine all ingredients in a blender, blitz until smooth and serve. Creamy Zucchini Soup 1 tomato, diced 1 zucchini, diced 1 cucumber, diced 1 sprig basil 1 sprig coriander ¼ cup coconut milk ½ lemon, diced Pinch salt and pepper Combine all ingredients in a blender, blitz until smooth and serve. .23. .24. ACKNOWLEDGEMENTS 2014, Vladia Cobrdova Created for aboutlife Pty Ltd 605 Darling Street, Rozelle NSW www.aboutlife.com.au All rights reserved. No part of this book may be reproduced in any form or by any means, electronic or mechanical, including photocopying, recording or by any information or retrieval, without prior permission in writing from aboutlife Pty Ltd. Under the Australian Copyright Act 1968, a maxiumum of one chapter or 10 per cent of the book, whichever is the greater, may be photocopied by any educational institution for its educational purposes provided that the educational institution (or the body that administers it) has given remuneration notice to Copyright Agency Limited (CAL) under the Act. Any views and opinions expressed herein are strictly the author’s own. aboutlife will not be held legally responsible in contract, tort or otherwise for any statement made in this publication. aboutlifenaturalmarketplace / @aboutlifenm / #aboutlifenm vladiacobrdova / @vladiacobrdova For more recipes, visit the aboutlife blog http://aboutlife.com.au/store/content/358/Blog/ .25. Author - Vladia Cobrdova Design - Rebecca Piraino Food Styling - Pamela Branagan Recipe Developer - Sandra Cobrdova Photographer - Brano Sojak .26. aboutlife.com.au
© Copyright 2024