cleanse guide - greenhousejuice.com greenhouse juicer, ... fibre-rich quinoa, and lots of veggies...

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C L E A N S E G U I D E

Greenhouse

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Welcome, Friend! We’re honoured that you’ve chosen

to do your cleanse with us.

The purpose of this guide is to help you prepare for the

nutritional adventure ahead. Entered into with clarity of

purpose, planning, and resolve, a cleanse can become far more

than a few days of heightened nutrient intake (and decreased

chewing)—it can be a catalyst for positive, long-term changes

to your habits and wellbeing.

We have put together this guide based on our own experiences

cleansing, as well as questions that our in-house nutritionists

field frequently, in hopes of helping to equip you for a happy

and rewarding experience. If you have questions at any point,

please don’t hesitate to get in touch with our team. We’re

there with you every sip of the way!

With love,

The Greenhouse Team

Our Flagship Shop:

5 Macpherson Avenue

Toronto, ON

M5R 1W7

(416) 546 - 1719

The Team:

[email protected]

Greenhouse Delivers:

(416) 277- 0679

G R E E N H O U S E C L E A N S E G U I D E

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Foreword: Dr. Christina Gordon, ND (4)

The Basics (5)

Before and After the Cleanse (7)

Love, Leave + Limit Lists

Meal Ideas

Recipes

During the Cleanse (16)

Cleanse FAQs

Dr. Gordon’s Top 5 Cleanse Tips

Cleanse Checklists (21)

The Gentle Cleanse

The Standard Cleanse

The Green Cleanse

C O N T E N T S

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Dear Greenhouse Juicer,

It is everyone’s desire to lead a healthy and happy life.

This stands true for myself, for my patients, and for my peers.

But I have to say–there is no magic trick to this! There is no

cheating Mother Nature. If you want to have a long and happy

life, you must put in the gentle discipline of cultivating

happy life practices. If you’re feeling detached from this idea,

cleansing your system is a great place to start. Cleanses act

as a tool for us to gain insight into ourselves. If we are

flooded with nutrients, our bodies wake up!

During this cleanse, you will have the opportunity to peel

back the layers of excess so that you may see more clearly

how your organs of elimination (liver and colon, kidneys, lungs,

and skin) are operating. Please pay special attention to each

of these organ systems, checking in with your body frequently,

and above all be gentle with yourself. In doing so, if you notice

health challenges surfacing (rashes, night sweats, dizziness),

this could be an indication that you need additional support,

and may need to work on your health in greater depth with

a Naturopathic Doctor or other healthcare provider.

In preparation, I suggest to make your “Love and Leave” list

(on page 9) your best friend for one week to ten days leading

up to the cleanse, and for one week to ten days after. Let

this list be your foundation for a sustainable, healthy diet.

The true purpose of cleansing is to help us to be present

with ourselves and the way our bodies are functioning, and

to deepen our understanding of the connection between food

and vitality. I wish you every success as you investigate and

invest in the potential of your body.

Peace and progress,

Dr. Christina Gordon, ND

The Gordon Clinic

181 Carlaw Avenue, Suite 200

Toronto, Ontario, M4M 2S1

(416) 461-8798

[email protected]

F O R E W O R D : D R . C H R I S T I N A G O R D O N , N D

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T H E B A S I C S

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T H E B A S I C S

Hold on just a second–are you doctors?

No, we are not doctors. This is not a medically guided cleanse.

Please do consult your doctor if you are concerned about

whether a cleanse would be safe for you.

Is cleansing a “quick fix”?

Unfortunately there is no such thing as a quick fix in the

nutrition world; day-to-day habits are the most important

determinant of long-term results. If you enter a cleanse with

the mindset that it’s a quick, isolated event that will result in

long-term magic, it may well prove disappointing.

Instead of viewing a cleanse as a quick fix, we recommend

looking at it as a way to instigate positive changes that will

result in long-term benefits. Cleansing allows us to take stock

of what we put into our bodies and how it makes us feel. This

can lead to conquering cravings, identifying foods we may be

sensitive to, and establishing new habits that can help us feel

our best in the long term.

Can anyone cleanse?

We don’t believe that cleansing is ideal for everyone. We do

not recommend cleansing if you are pregnant, breastfeeding,

or under 18 years of age. If you have a medical condition, are

on prescription medication, or have any doubts about whether

cleansing would be safe for you, we strongly advise that you

speak with your doctor.

Is cleansing the only way to truly benefit from juice?

Absolutely not! We’re big advocates of what we call recreational

juicing. We define this as drinking juice whenever the mood

strikes, because it tastes good, it makes you feel good, and it’s

good for you. Replacing your mid-morning or mid-afternoon

coffee or snack with a green juice is a very sustainable way to

begin integrating juicing into your daily rhythm.

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B E F O R E A N D A F T E R T H E C L E A N S E

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It’s important to transition into and out of the cleanse with

at least a few days of what we call “pre-cleansing” and “post-

cleansing.” These buffers serve the dual purpose of making

the intervening cleanse phase much easier on your system

(trust us: if you go from a big night out directly into full-swing

cleanse mode, it will hurt—and if you wait until day one of the

cleanse to go cold turkey on an entrenched coffee or sugar

habit, that will not be pleasant, either), and ensuring that you

get the most from your investment.

The pre- and post-cleanse phases should involve eating

and drinking an abundance of raw and preferably organic

vegetables, along with healthy fats, whole grains, nuts, seeds,

legumes, and sustainable fish/poultry (if applicable to you).

We recommend cutting out alcohol, refined sugar, and foods

that are difficult to digest. We also suggest eliminating or

reducing caffeine intake. If the prospect of going a few days

without coffee is making you jumpy, try switching to green

tea or matcha during the pre-cleanse. Our Spicy Lemonade

Hydrator (in the Gentle and Standard Cleanses) is made with

a tiny amount of green tea—not enough to harm your adrenals,

but enough to help ease the transition during the cleanse.

This elimination sounds boring, we know, but the more care

you devote to easing yourself into and out of a cleanse, the

better you will feel, and the deeper and longer-lasting your

cleanse’s positive effects will be.

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Love, Leave + Limit Lists

Here’s a cheat sheet on what to love, limit, and leave before

and after your cleanse. We recommend pre-cleansing and

post-cleansing for at least the same number of days as your

cleanse—so for a three-day cleanse, that would mean three days

before and three days after, for a total of nine days. However,

a week or ten days is optimal—the longer the better!

Leave List

• Processed foods• Fried foods• Refined sugars• Refined flours• Dairy• Red meat• Wheat• Caffeine• Alcohol• Tobacco• Drugs

Love List

• Organic vegetables and herbs• Gluten free whole grains: brown

rice, quinoa, buckwheat, millet• Beans and lentils• Raw nuts and seeds• Additional fat sources: avocado,

olive oil, coconut• Whole fruits, organic berries,

pomegranate seeds• Wild fish and organic poultry,

if applicable

Limit List

• Soy (2x/week)• Nightshade vegetables (eggplant,

tomatoes, mushrooms, potatoes)• Natural sweeteners (maple syrup,

honey, dates)• Condiments (read labels carefully!)• Eggs (4x/week), if applicable


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Breakfast

• Quinoa, millet, or GF oatmeal porridge + ground flax

+ hemp hearts + cinnamon + shredded coconut + berries• Smoothie or smoothie bowl with fresh fruit + spinach

or kale + almond milk + vanilla bean + hemp hearts

or ground flax• Chia pudding with almond milk + ground flax +

hemp hearts + berries• Baked apple or pear + coconut yogurt + nuts and seeds

(recipe on pg 11)• Roasted acorn squash + steamed kale + hemp hearts

Lunch

• Arugula salad + steamed beets + fresh tarragon +

crumbled walnuts + olive oil + lemon• Quinoa + purple cabbage + mint + kale + pine nuts• Kale salad + avocado + pumpkin seeds + olive oil + lemon• Root vegetable soup + coconut milk + fresh cilantro

Dinner

• Warm lentil salad + roasted carrots + tahini dressing +

fresh parsley• Stuffed sqaush + quinoa + vegetables + avocado +

seeds (recipe on pg 12)• Homemade vegetable or organic chicken (if applicable)

soup + steamed broccoli + garlic• Zucchini spaghetti + pistachio avocado pesto

(recipe on pg 14)

Treats

• Berries• Pomegranate seeds• Raw veggies and hummus• Nuts and seeds• Organic cold-pressed juices (the greener the better)!

Guidelines

• Start the day with warm water and fresh lemon• Make sure you are drinking more than 2L (8-9 glasses)

of water per day• Pay attention to what you are eating, and chew your food

carefully (roughly 25 times) before swallowing• Eat grains earlier in the day• Make sure you are getting enough fibre• Avoid eating after 9pm• Home cooking is always best! For lots of easy

plant-based recipes, beyond the three below, visit:

blog.greenhousejuice.com.

Meal Ideas


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This is the pearfect pre-or post-cleanse breakfast. If you

don’t have pears on hand, baked apple works too. Serves 1.

1 pear, cored, seeded, and sliced in half

1 teaspoon cinnamon

1-2 teaspoons maple syrup (optional)

1 tablespoon water

Juice of ½ lemon

Coconut or cashew yogurt, for topping

Crushed nuts and seeds, for topping

1. Preheat your oven to 350 F.

2. Place your halved pear in a small baking dish,

skin side down.

3. Sprinkle cinnamon, drizzle maple syrup, and squeeze

lemon over your pear halves.

4. Add the water to the baking dish, and then cover the

dish with foil.

5. Bake your pear for about 30 minutes, or until tender.

Check on it every 10 minutes or so. The juice from your

pear will start collecting at the bottom of your dish.

While checking on your pear, grab a spoon and scoop this

liquid back on to the top of the fruit. Continue baking.

6. When the pear is baked through, remove from heat.

Serve with your choice of dairy free yogurt. Top with

crushed nuts or seeds (or both—the day is yours!),

and enjoy.

Recipe: Easy Baked Pear


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With antioxidant-rich local squash, protein- and

fibre-rich quinoa, and lots of veggies and seeds, this

is a warming, satisfying lunch or dinner. Serves 2.

Squash

1-2 local, seasonal squash, halved and hollowed

1-2 tablespoons olive oil

Salt and pepper, to taste

Stuffing

1 tablespoon coconut oil or olive oil

1 onion, chopped

1 cup mushrooms, chopped

2 cloves garlic, chopped

1 ½ - 2 cups of cooked quinoa

Toppings

Arugula

Sliced avocado

Pumpkin seeds

Recipe: Stuffed Squash Bowl


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1. Preheat your oven to 400 F.

2. Cut the squash in half. Use a spoon to remove the seeds,

and poke holes in the remaining meat with a fork.

3. Place squash halves skin side down on a lined baking

sheet, drizzle with oil, and season with salt and pepper.

4. Bake for 35 to 40 minutes, or until cooked.

5. When your squash is nearly done baking, heat oil in

a pan on your stovetop. Add chopped onion and cook

until softened.

6. Add chopped garlic, mushrooms, and salt and pepper to

your pan. Sauté until cooked.

7. Add cooked quinoa to your pan, mixing well and remove

from heat. Pro Tip: You can prepare your quinoa as your

squash is baking, or prepare it the night before to save

time. Simply add refrigerated leftovers to your pan as

the vegetable mix is sautéing.

8. Once your squash is fully cooked, remove it from the

oven. Add your filling and top with our suggested add-ins,

or any suitable leftovers lingering in your refrigerator.

Recipe: Stuffed Squash Bowl


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This creamy avocado pesto requires no oil or cheese, but

is brimming with flavour. You can use any kind of spiralizer

to spaghettify your zucchini. Ours is manual and looks like a

giant pencil sharpener—it works beautifully! Serves 2.

Pesto

1 cup basil

1 garlic clove, minced

1 tablespoon ground pistachios (or any nut or seed you like)

1-2 tablespoons nut milk (feel it out when you are mixing)

½ avocado

1 tablespoon freshly squeezed lemon juice

Zucchini Spaghetti

1-2 zucchini, spiralized

Toppings

Chopped nuts or seeds

A wedge of lemon

Recipe: Spiralized Zucchini Spaghetti with Pistachio Avocado Pesto


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1. Put all pesto ingredients (start with one

tablespoon of nut milk) in your food processor

and blend. Add an extra tablespoon of nut milk if

needed. Our nut milk works well here—hint, hint.

2. Spaghettify your zucchini with the spiralizing tool

of your choice. We don’t peel our zucchini first,

but you can if you prefer.

3. Toss the noodles with your pesto, and top with

your favourite toppings!

Recipe: Spiralized Zucchini Spaghetti with Pistachio Avocado Pesto


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D U R I N G T H E C L E A N S E

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Can I drink water while cleansing?

Yes. Staying hydrated while cleansing is extremely important.

You should drink water before and between each of your

juices. We recommend waiting about 30 minutes between

drinking water and juice, for maximal nutrient absorption.

(Be prepared to pee a lot.)

What about herbal tea?

Yes, we recommend drinking herbal tea throughout the day.

This is especially advisable if it is chilly outside. You may

find that cleansing causes your inner thermometer to drop,

and it’s important to keep yourself warm. If you feel yourself

getting chilly, we recommend wearing an extra layer and/or

a scarf throughout your cleanse.

The following teas can be helpful while cleansing,

according to Dr. Gordon:

• Lemon: Supports the immune system• Ginger: Soothes the stomach, supports the

immune system, and warms the body• Hibiscus: Supports blood sugar levels• Rosehip: High in vitamin C• Dandelion root: Supports detoxification• Marshmallow root: Soothing to the intestines

Can I work while cleansing?

Don’t worry, you will not have to spend the duration of your

cleanse sprawled on a settee with cucumber slices over your

eyes! If you prepare yourself properly and ease into it, you

should be able to go about your normal life. However, do

schedule your cleanse at a time when you can listen to your

body’s needs and follow them. Your busiest and most stressful

week of the year would not be the ideal time for a cleanse.

You will need to get plenty of sleep.

Can I exercise while cleansing?

It is important to keep moving while you are cleansing, but

take it easy. Try replacing high-intensity cardio with a power

walk, a swim, or a gentle yoga class.

Cleanse FAQs


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Is there anything else I can do to support the cleanse process?

Dry brushing is a natural self-care technique that can be

particularly helpful during a cleanse. Our skin is the largest

organ of detoxification, and this is an invigorating way to

brush away dead skin cells. Using a natural bristle brush

with a long handle (these can be found at well-stocked health

food stores or online), begin at your feet, and brush in long,

sweeping motions toward your heart. Be careful around

sensitive body parts.

Afterward, we recommend taking a warm bath with Epsom

salts (magnesium sulfate) and/or a few drops of your favourite

essential oil. If you don’t have a bathtub, a warm shower is

a nice alternative. If possible, consider treating yourself

to a massage. It’s important to care for yourself during the

cleanse process. Besides, without mealtimes, you might just

find that you have some time on your hands…

What if I get hungry during the cleanse?

Many of us have been surprised to notice that we don’t feel

as hungry as we expected during a cleanse. More than real

hunger, we tend to notice that we miss chewing. If you think

that might be the case, we recommend adding an additional

Chia Seed Hydrator to your cleanse. The seeds contain

protein, fibre, and healthy fats—and you sort of have to

“chew” the water.

If you feel real hunger, eat something! Go for something

light such as raw vegetables, a handful of raw seeds, and/

or a simple vegetable soup. Please do not think of snacking

as “giving up”—cleansing is not about testing your willpower.

Take cues from your body, and do what feels right for you.

What about fibre?

It is very important to get enough fibre while cleansing to

make sure you’re having daily bowel movements. We always

include a Chia Seed Hydrator in our cleanses, because chia

seeds contain both soluble and insoluble fibre (as well as

being a complete protein), and are helpful with elimination.

You may require extra fibre while cleansing; approximately

2 to 3 tablespoons of seeds should do the trick. You can

make your own Chia Seed Hydrators by whisking chia seeds

into filtered water until they float, and adding some freshly

squeezed lemon juice (optional).

Cleanse FAQs


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Do the juices need to stay cold during the cleanse?

Yes. Our juices and nut milks are entirely raw: they are

unpasteurized, we don’t use HPP (high pressure processing),

and they contain no preservatives. It is thus extremely

important that you put them in the fridge immediately upon

receiving them.

If you order your cleanse through our delivery program, it

will arrive in a delivery box with ice packs that will keep them

cold for a few hours (the exact duration depends on ambient

temperature and exposure to direct sunlight). You can re-

freeze the ice packs and use this box as your transportable

cleanse kit, if you’d like, but please be mindful of the ice

pack temperature at all times. The juices must always remain

cold to the touch.

What if I can’t finish a juice during the cleanse?

That’s perfectly okay! It’s a lot of juice, we know. We like to sip

on our juices throughout the day (storing them in the fridge in

between), and we don’t always get through all of them. The one

we would strongly advise finishing is the Chia Seed Hydrator,

because that insoluble fibre is important.

What order should I drink the juices in?

The checklists at the end of this guide outline our suggested

daily orders for each cleanse. We recommend starting the day

with Spicy Lemonade or Chia Seed Hydrator to help wake up

your system, drinking E3 Live when your workday starts to give

you an energy boost, sipping on nut milk slowly throughout the

day to avoid overwhelming your body with the richest drink all

at once, and ending the day with Chia Seed Hydrator to help

to satiate you before bed. Like everything else in this guide,

however, please view these outlines as suggestions, not as

rules—do what feels right for you.

Cleanse FAQs


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1. Always wear a scarf. The back of the neck is a vulnerable

area of the body and you want to keep it warm.

2. Drink herbal teas to promote circulation and protect

the immune system.

3. Make sure you’re having daily bowel movements.

Fibre is key for this process. You may require extra

fibre while cleansing. Approximately 2-3 tablespoons

is what I recommend to most of my patients. Seeds

are an optimal fibre source.

4. Make time in your schedule to get extra sleep.

Your body heals while you sleep.

5. Nourish your immune system by not over-working

yourself while you are cleansing.

Dr. Gordon’s Top 5 Cleanse Tips


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C L E A N S E C H E C K L I S T S

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F I R S T T H I N G

Spicy Lemonade (300 mL)

How I’m feeling:

M I D - M O R N I N G

Almond Milk (250 mL)

How I’m feeling:

L A T E - M O R N I N G

Fiery Ginger Booster

How I’m feeling:

A R O U N D N O O N

Gatsby (300 mL)

How I’m feeling:

E A R L Y - A F T E R N O O N

Gold Rush (300 mL)

How I’m feeling:

M I D - A F T E R N O O N

Genius (300 mL)

How I’m feeling:

L A T E - A F T E R N O O N

Chia Seed Hydrator (300 mL)

How I’m feeling:

E V E N I N G

Deep Roots (300 mL)

How I’m feeling:

E V E N I N G

Choco-Maca-Milk (250 mL)

How I’m feeling:

L A S T T H I N G


How I’m feeling:

Go To Bed Early!

Day of

Glasses of Water: Hours of Sleep:

Gentle Cleanse

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F I R S T T H I N G

Spicy Lemonade (300 mL)

How I’m feeling:


Gatsby (300 mL)

How I’m feeling:


E3 Live Booster

How I’m feeling:

A R O U N D N O O N


How I’m feeling:


The Good (300 mL)

How I’m feeling:


Blue Lemonade (300 mL)

How I’m feeling:


Genius (300 mL)

How I’m feeling:



How I’m feeling:

E V E N I N G


How I’m feeling:

E V E N I N G

Deep Roots (300 mL)

How I’m feeling:

L A S T T H I N G


How I’m feeling:

Go To Bed Early!

Day of


Standard Cleanse

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F I R S T T H I N G


How I’m feeling:


The Good (300 mL)

How I’m feeling:


E3 Live Booster

How I’m feeling:

A R O U N D N O O N


How I’m feeling:


The Good (300 mL)

How I’m feeling:


The Giver (300 mL)

How I’m feeling:



How I’m feeling:

E V E N I N G

The Giver (300 mL)

How I’m feeling:

E V E N I N G


How I’m feeling:

E V E N I N G

The Good (300 mL)

How I’m feeling:

L A S T T H I N G


How I’m feeling:

Go To Bed Early!

Day of


Green Cleanse

cleanse guide - greenhousejuice.com greenhouse juicer, ... fibre-rich quinoa, and lots of veggies...

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