2020 Cleanse with Grace
Welcome to your 21-day cleanse to nurture and regenerate your body, mind and spirit! I am so glad you are joining me. So let’s get started.
Before going into the cleanse, I want to say that everybody is at a different place in their health, diet, age and environment. I am presenting the basic cleanse and is adaptable depending on your needs.
Cleanses change depending on the season. Foods that nourish and balance the body in the cold, dry, winter season are the sweet, sour and salty tastes. It's best to eat less of the astringent, bitter, and pungent tastes in winter, although all six tastes should be present in meals. Warm, home-cooked, soothing foods cooked with easy-to-digest oils such as Ghee, coconut or olive oil are ideal, avoiding deep-fried and leftover food, and cold or ice-cold foods, which douse the digestive fire.
Think Soups, stews, hot tea and stewed fruit!
***Try to maintain approx. 1000 calories/day with 8oz of protein for lunch and dinner with the rest of the meal veggies & fruit and lots of water, broths, cranberry water and tea throughout the day.
Here is a Synopsis of the 21 days
During the first week: We are preparing for the 14 days of Cleansing by simplifying from the carbs, sugars, meats & fats. This is a gradual process. As you can see on the Food List, some carbs and starchy veggies are acceptable. Taper off sugars and alcohol. No aspartame. Stevia is acceptable. Green tea but No coffee. Coffee is dehydrating as is sugar. If you are a heavy coffee drinker (more than 2 cups/day), I recommend replace it with herbal coffees like Dandyblend or Teecino.
TIP: I would cut down coffee consumption gradually by eliminating one cup every other day until yuou are down to 1 cup/day, using the herbal substitute for the other cup. This will help with preventing withdrawal symptoms such as headaches, fatigue, irritability, Symptoms should disappear by day five.
Increase water intake between meals. Begin by drinking 2 glasses in between breakfast/lunch and lunch/dinner. This will start the process of hydration and create a new habit to get more water in your system.
We will be eliminating transfats like margarine, fried foods and processed vegetable oils.
Next, eliminating all “whites” from your diet: white sugar, flour, rice. Stock up fiber rich veggies in all colors of the rainbow as well as fresh fruits.
If you want to eat meat, add small amounts of organic chicken, turkey and wild white fish (not farmed) or seafood like crab, shrimp, lobster. Lunch is preferably the main meal of the day if possible.
Since the body is winding down in the evening, the digestive juices and metabolism don’t work as hard. Therefore the body tends to have weight gain and digestive issues when you eat a heavy late night meal.
During Week 2: You will eliminate ALL starches, fats…except flax seed oil. We will introduce fresh juices, broths for concentrated nutrition. If you don’t have a juicer, perhaps you can borrow one or there is a fresh juice shop nearby. The other option is a strong blender and a fine strainer.
**Maintain 1000 calories/day with 8oz of protein for lunch and dinner with the rest of the meal veggies & fruit
During Week 3: You will begin the week having broths, fresh juices for 1-3 days...your choice.
*Note: If you are at a different place in the cleanse…that is fine. We will support you wherever you are. Steamed veggies, fresh fruits will be your focus.
Otherwise we will gradually add whole foods back in beginning with broths, cooked veggies and some fruits on day 2-4, depending on how long you juiced. On day 5 & 6, smoothies, salad, cooked veggies. Day 7 & 8 Kitchari...a hearty Ayurvedic Indian dish that will replenish gently and very satisfying. We will refrain from meat this week.
According to Ayurveda, immunity is connected with the digestion. When digestion is strong and appetite is good, then immunity is strengthened, and whatever weakens digestion, weakens immunity. Immunity-boosting foods include fresh, organic, easy to digest, pure and wholesome ingredients including fresh, organic vegetables, fruits, whole grains, and ghee (clarified butter). Digestion-enhancing spices (such as ginger, cinnamon, cumin and coriander) should be added to foods while cooking.
Warm baths with oils, moisturizing skin from head to toe, engaging in calming meditation while gazing at the warm light of a candle, and a gentle yoga routine, all soothe the mind and body. Draw on the love of Kapha with all things moist, and the fire of Pitta with all things hot and spicy, and the Vata in all of us will feel balanced and supported.
Tips to get the most out of the cleanse:
Natural Cycles: It is important in the “reboot” of your system that you realign with natural cycles of sleep, eating, high energy and quiet times, etc. When does your body want to do these things? Tune in and listen rather than imposing your will on your self. Listen and oblige!
Recommendations of what to put in your body (Use as many of these recommendations as you like)
Water: When you wake up drink 1 glass of water. During the day, Drink at least ½ your weight in ounces of pure, filtered or spring water with nothing added. So if you weigh 140 lbs. drink 70 ounces. I like to measure by using a water bottle. If my water bottle holds 30 oz. I know how many to drink. Use whatever way works for you.
A few facts about water:
When the body is forced to retain water, it will.
If the fluid intake is insufficient to provide all the water required, the body withholds water from the kidneys and the urine becomes scanty and highly concentrated, imposing a certain strain on the kidneys. If that is insufficient, excess of water will be withdrawn from the intestinal tract, with the result that the feces become hard and dry. On the other hand if someone drinks more than his body requires, the surplus is promptly and easily eliminated. Trying to prevent the body from retaining water by drinking less is therefore not only futile but also even harmful.
Lemon: Before breakfast, drink an 8 oz cup of hot water with the juice of ½ lemon to assist your liver and kidneys.
Organic foods: Do your best to only have organic, fresh foods and grass fed chemical free chicken & wild caught fish
Beyond Broth (Our broths are excellent for a cleanse) or Herbal teas: Drink as much as you want.
No sweeteners except Stevia
No coffee or caffeine (you can have green tea).
Avoid high sodium and spicy hot foods…small amounts of cayenne is fine
No dairy…cow, goat or whatever animal you may milkJ
Calcium will come from dark leafy greens…such as kale, collards, escarole, watercress, mustard and broccoli. They are also great for magnesium and chlorophyll.
Cranberry water: Helps increase elimination, cleanses accumulated waste from the lymphatic system and helps clean up cellulite. Mix 4 oz. organic unsweetened cranberry juice concentrate into 28 oz water…optional: sweeten with stevia to taste. Drink throughout the day in addition to water
Psyllium Husks/Ground Flax Seeds: Help with elimination. Add to 8 oz. cranberry water, 1 full tsp. of powdered psyllium husks or 1 tbs. ground flaxseeds. Stir and drink immediately
Optional Colonics: I recommend 1-2 during the cleanse. You can do enemas instead. Colonics are similar to a high enema. They gently flush the colon with water eliminating impacted fecal matter and toxins.
A clean colon dramatically reduces food cravings, gas, bloating, and constipation. A clean colon means improved digestion, better absorption of nutrients, increased energy and mental clarity, and a general overall improvement of health.
Apples. Organic apples help regulate blood sugar, reduce appetite, and increase cleansing of the liver, gallbladder, and colon.
Grapefruit. Eat 1 organic grapefruits daily. Enzymes in grapefruit are proven to help release fat. These also help regulate blood sugar, reduce food cravings, and stimulate cleansing of the liver, gallbladder, and colon.
Raw Organic Apple Cider Vinegar: Take one tablespoon three times a day. Use as your vinegar of choice in salads and cooking. This stimulates the metabolism and cleansing of the internal organs. It is also very powerful in helping release stored fat cells.
Drink Green Tea: Ideally, drink a minimum of one cup per day. Organic green tea stimulates cleansing of the cells, increases metabolism, and helps regulate hunger.
Whole Food Supplement: Everyone has nutritional deficiencies. For the body to operate normally these deficiencies must be corrected. You can take a whole food supplement daily, which will supply your body with the needed nutrients for health and weight loss. Super greens such as Synergy, Vitamineral or Life Basics Plant Protein (unsweetened) or another that has no soy, sugar or additives.
Evening Primrose oil: For gamma-linolenic acid (GLA)…helps to balance hormone levels and burn unwanted fats. Take 500 mg/day in 2 90 mg capsule 2x/day or whatever combination that equals 500 mg.
Organic high-lignan Flax Seed Oil: 1 tablespoon daily : Essential for its high-omega 3, both useful for insulin regulating and fat fighting potential. I love it in salad dressings with lemon as well.
Eggs: Up to 2/day for non-vegans
Coral Calcium: Research has proven that most people are deficient in calcium. Calcium supplementation has been shown to have major health benefits and increase weight loss. Ideally, use a coral calcium that comes in a sachet that is added to the water you drink daily.
Probiotics: All people benefit from taking probiotics. This friendly bacteria, when reintroduced into the body, stimulates metabolism, improves digestion, and helps with cleansing.
Saunas or Steam: Sweating is a great way to purify and release toxins. 2o minutes several times/week is recommended.
Get sun 20 minutes/day if possible.
Get plenty of rest. Ideally 8 hours. Go to bed by 10PM and rise at 6AM or close to that. The body releases certain healing hormones between 11:00 p.m. and 2:00 a.m. Being in a deep sleep during this time promotes healing in the body, longevity, youthful appearance, eliminating depression, and helps the hypothalamus to stay in a state of operating normalcy.
Light exercise: Go for a walk, do Yoga, stretch. Light weights are okay. This isn’t a time for heavy workouts. However it is important to move.