Simple Ayurvedic Cleanse
*Pre* and *Post* Cleanse 3-7 days
Pre-cleanse: elimination alcohol, sugar, meat, dairy, caffeine and gluten
Post-cleanse: continue simple 3 meals a day, introduce other foods slowly
Eat only whole foods with natural herbs and spices and good fats
This cleanse is aimed to cleanse not only the deep natural and unnatural toxins from winter but also the deep seated toxins from life (stress, emotions, heart ache, frustration, agitation, anxiety, ect…)
Make sure you have time and space to be able be successful with your cleanse
Look deeply into why you are choosing a cleanse, write down goals, intentions and affirmations for your motivation and deep cleansing of toxins that are resting within the crevasses of your body and mind. Each system that supports lymph, blood, muscle, fat, nerve and bone will be targeted in this cleanse. There will be days where you are cleansing and not feeling well and other days where the light will start to shine. Having your intentions and affirmations are important for universal support from your higher guides and angels. As spirit aligns with the divine, habitual patterns and old beliefs have space to shift. (Vision boards are another good idea!)
3-5 day cleanse
A.M. upon waking 5-20 minute quiet meditation, pranayama (alternate nostril 8-15 minutes and 3-5 minutes bhastrika) journal if you wish
A.M. 1 Large mug of hot water with fresh squeezed 1/4-1/2 lemon sip slowly and enjoy
During the day: 1 hour self-care exercise (yoga, meditation, walking, Pilates, gyro)
Drinks for the day: plain warm water, CCF tea (cumin, coriander, fennel), warm water with lemon ginger, detox tea, dandelion, burdock
BREAKFAST:
Green smoothie/juice or kitchari or steamed veggies and rice/quinoia blend
Green Juices and/or Smoothie Blends (juicer or blender)
1. 1-2 Apple, Beet, ginger, parsley, lemon
2. 1-2 Pear, ½ head romaine
3. Big handful Greens, beet, apple, lemon, ginger
4. 1-2 Apple, kale, lemon, fresh ginger
5. Juice of 2 oranges or grapefruits (I love grapefruit), fresh ginger, raw honey, dash cayenne (for the brave at heart!)
LUNCH:
1. Steamed veggies with or without rice and/or quinoa
seasonal veggies: asparagus, Brussel sprouts, green beans, carrot, cauliflower, beets, celery, fennel
activate spices in coconut oil or ghee: fresh ginger, garlic, black pepper, sea salt
fresh herbs choose one chop finely add to spice activation: cilantro, basil, parsley
top with fresh lemon or lime
2. Warm green salad with seasonal veggies and stimulating spices
leafy greens pick one or two: collards, swiss chard, beet greens, dandelion greens, mustard greens, kale
seasonal veggies: same as above
activate spices in coconut oil or ghee: coriander, fresh ginger, garlic, cayenne or black pepper, shallots, sea salt
top with fresh lemon and sprouts
3. Vegetable or Bone Broth
4. Spinach/beet salad
Spinach blend, grated beets, lemon, salt and pepper
5. Kitchari
Recipe to follow
DINNER:
Same as lunch options
Try to eat earlier and lighter
*If you are crashing and need a snack try one of your green smoothies
Try your best to let yourself “feel” hunger and wait for next meal this will build your digestive fire and deeper layers of awareness
Digestive Formulas:
1. Honey, lemon, ginger tonic
15 minutes before each meal
This is to support digestion increases the digestive fire and your body’s own digestive enzymes to improve digestion. It is helpful for flatulence, mal-absorption, nausea and indigestion
Slice ginger thin, squeeze lemon and add 1/4 tsp honey
Put in container for 1-2 days
Daily De-stressors and dinacharya (daily routines)
Yoga
Meditation
Pranayama: alternate nostril, kapalaphati, bastrika (1-15 minutes a day)
Journaling with reflection
Light exercise
Lymph flush and blood alkalizer with loofa
After bathing Abhyanga (self-oiling with sesame if cold or coconut if warm)
Epsom salt baths with pinch of ginger or essential oils of choice
Kitchari recipe:
The recipe below makes enough to last you for 3 or 4 meals. You can play with the mix of spices. Traditionally, for ease of digestion, kitchari is eaten more like a soup than a pilaf. This is why our recipe includes more water than you would normally add for cooking rice.
• 1 cup uncooked split yellow mung beans (1/2 cup smaller batch) banyanbotanicals.com
• ¼ - ½ cup uncooked white basmati rice and/or quinoa (1 cup can use equal parts bean and rice)
• 1 TBSP fresh ginger root
• 1 TBSP each cumin, coriander, turmeric, fennel
• 1 tsp hing banyanbotanicals.com
• Heat a large pot on medium heat, add all spices with ghee or coconut oil until aromatic.
• 7-10 cups water, bone or vegetable broth
• Top with 1 small handful fresh chopped cilantro leaves, avocado and fresh squeeze lime
1. Soak bean overnight rinse and drain
2. Wash the split yellow mung beans and rice/quinoa together until the water runs clear.
3. Heat a large pot on medium heat with ghee and then add all the spices and roast until you can smell them.
4. Add dahl and rice and stir.
5. Add water and bring to a boil.
6. Boil for 10 minutes.
7. Turn heat to low, cover pot and continue to cook until dahl and rice become soft (about 30-40 minutes).
8. Add salt, cilantro leaves and avocado or lime as a garnish just before serving.
*If you want to be more specific to your constitution or have questions considering booking a consUlTation*
Becky Obray
Sole Balance Ayurveda
Ayurvedic Lifestyle Consulting & Yoga Specialist
141 9th Street Steamboat Spring CO
(970)846.9699