As winter approaches, the body starts to feel the shift in temperature and activity. Or maybe, you realize after a binge on Halloween candy (admit it, it happens!), that your digestive system needs a break. Either way you come to it, this is a perfect time of year to reset your system and prepare your body and mind for the winter months ahead. An Ayurvedic “cleanse” is a perfect way to do this. Don’t worry, this is not the kind of cleanse you read about among Hollywood celebrities, as those can shock your systems rather than soothe them, both physically and mentally. It is not a weight loss plan, per se, although a week of this “cleanse” may help you drop a few pounds. And because your skin expresses your digestive health, a nice glow will be evident as well. Are you ready to ease in to a pleasant week of wellness? Here we go…
I mentioned that this is not a “weight loss diet” and it is not a shock-to-the-system program, so, what is it?
In Ayurveda, a cleanse is designed to restore the body and mind with a sense of calm to the digestive and nervous systems. Through this process you will re-set your body to regular cycles of elimination, eating and sleep, ground your mind, body and emotions, and establish a natural state of overall balance. This will be a week of simplified diet and self-care that will regulate and strengthen digestion, ease the body, open the heart, and clear the mind.
Of course, if you are pregnant or trying to become pregnant, are on any medications, or have any other health conditions or concerns, it is always a good idea to review this with your healthcare practitioner before beginning.
As nothing about this process is designed to be harsh, the first few days are a gentle ease into self care. Each day builds on the day prior, so each new habit or step should be continued to the next day, unless a change is noted.
What you will need:
- Ingredients for Kitchari for four days (see recipe here)
- Lemons (1-2 daily) and water, preferably purified drinking water
- Sesame or coconut oil and loofah brush for self massage
- Tongue scraper
- Triphala (Triphala is a supplement found in Indian and health food stores. It is a blend of three dried fruits and is a staple of Ayurveda for its ability to cleanse and nourish the digestive system. Take 2 tablets daily before bed).
Full cleanse kits including all items on on “what you will need” list will be available soon for purchase from us. If you are interested in learning more, please send us a note here.
Day 1:
Mindful eating: Eliminate things from your diet that are typically more difficult to digest, such as dairy, caffeine, alcohol and anything fried or processed, including processed sugars and grains.
Lifestyle: Try to eliminate stress as much as possible during this week. This may not be the best week for a big presentation at work, or school exams, or out-of-town visitors. If you’ve been in any of these situations, you know that your stomach may already be in knots from it as stress has a way of negatively affecting our digestive systems. Why? Stress can constrict digestive systems, often exacerbated by dehydration during these times from too little water and too much caffeine, preventing toxins from being effectively flushed from the body. Once you have cleared your calendar (as much as possible), clear some space. You will want an area where you can meditate, practice yoga, and relax. Take Day one to clear some clutter and set up a quiet area. Once you have done so, take a few minutes to sit and relax there. Set your intention for the week. In the evening, take 2 Triphala tablets before bed.
Day 2:
Mindful eating: begin to restructure your day to include three meals and no snacks. Aim to eat each meal at around the same time each day—this creates a comforting routine for your digestion. Begin to slow down your eating, chewing more than you think you need to, as this helps trigger digestive enzymes in your mouth to begin breaking down your foods. Eat each meal until you are comfortably full, but not too full. Start your day with a glass of warm water with lemon and continue to enjoy a glass of warm water every four hours throughout the day.
Lifestyle: Today when you wake, take a moment to listen to the sounds around you and try to fill your ears with positive sounds, from nature, music or positive-minded conversations with family. Take a break from the morning news, and begin to limit social media and other digital interactions as much as possible. Limit TV time and take a walk or meditate. Try to avoid the daily news if it brings you stress. A daily walk in nature is wonderful for the body, particularly after a meal, and for the mind. Just leave the ipod at home and enjoy the sounds and sights of your walk fully. Feel the earth beneath you and breathe deeply the fresh air. Even if you live in a city or congested area, a walk outside is helpful for grounding yourself and moving your digestion. Before your morning shower, today we will begin to add in to the morning routine a warm oil self massage to increase circulation and stimulate lymphatic detoxification. Warm some sesame or coconut oil and use all over your body, including your head and hair. Use long strokes down long bone areas on the legs and arms, and circular motion around joints. Do not forget the belly and give lots of attention to the hands and feet.
Day 3:
Mindful eating: Today we begin to shift our meals so you have a nourishing mid-sized breakfast, your largest meal in the middle of the day, and your smallest meal at the end of the day. This is different from the typical American diet which serves up the largest meal at dinner, and often a grab-and-go lunch. For all meals, avoid eating at your desk, while on the computer or in front of a TV (or in your car!). Try to find a quiet, peaceful place to eat where you can focus on the enjoyment of your food.
Lifestyle: Today, and on each alternating day, add an exfoliation scrub to the warm oil self massage. After you have oiled and massaged your body, use a loofah brush over it, using the same long brush or circular motions used for the massage. Strokes should be light and brisk. This will enhance the benefits of the massage alone. Follow with your usual shower. Begin an evening routine to end the day in a relaxed way. Eat dinner at least 2-3 hours before your planned bedtime. Shut off the TV and enjoy quiet time with family, read, enjoy a creative pursuit or listen to quiet music. Turn down lights, and light some candles. Stretch your body, perhaps even practice yoga or meditation for 20-30 minutes. Take a hot bath or shower before getting into bed. Darken your bedroom as much as possible, and turn off any noise for a restful sleep. Aim for 8 hours per night.
Prep for tomorrow: before sleep, soak a dozen raw almonds in water. Let sit overnight. Get ingredients together for Kitchari, which we will make and begin eating on Day 4.
Day 4:
Mindful eating: Wake and enjoy warm water with lemon. Make your Kitchari and enjoy a portion for breakfast, lunch and dinner today. For the next few days, you will enjoy kitchari at each meal. Enjoy your soaked almonds as part of breakfast. Remember when you eat to eat mindfully. Sit at a table away from the computer or cell phone, and give your attention to the food you are eating. As this is your first day eating kitchari, focus on the flavors. Will you want to add more mustard seed (or other ingredient) to tomorrow’s recipe? Or less? Do you need other add-ins? Would you like it to have more/less moisture in the texture? Allow yourself time to reflect on the taste and texture as you can modify the recipe (a little bit) each day.
Lifestyle: This morning, scrape your tongue with a tongue scraper 3-5 times (to remove the white/yellow film of toxins that has accumulated overnight; then gargle with salt water) and brush your teeth before your lemon water and breakfast. Take time in your meditation area this morning. Sit quietly and meditate for 20 minutes to start your day. Do not worry if your mind wanders, it may do that at first. The goal of meditation is not to control your thoughts, but to observe them and let them pass so that they do not control you. This will take practice. I have been meditating for decades and it still happens! Even just taking quiet time to yourself is a start towards calming your mind and lightening your emotional weight. If you can, take a walk outdoors after meals. After breakfast, indulge in an oil massage. This is something you do to yourself (see article on self-massage for full instructions), to stimulate flow and soothe the skin. If you have access to a sauna or steam room, this is a perfect time to enjoy some time there while the oil soaks into your skin. Allow the oil to soak in for 20 minutes before showering. Use soap only where you need cleaning. Excess oil will rinse off, but after you pat down to dry off, you will notice a soothing smooth feel left behind from the oil. As part of your evening wind-down process, take some time to think about how your body feels today.
Prep for tomorrow: get all your ingredients together for a fresh batch of kitchari tomorrow. Soak a handful of almonds overnight.
Day 5:
Mindful eating: Begin the day as you did day 4. Consider add-ins (as noted in kitchari recipe) for your dinner if you feel you need more protein or variation.
Lifestyle: Try to get up a little earlier—at sunrise or just before is ideal. After typical bathroom routines, try to go outside an the sunshine for a few minutes. As a dog owner I’ve long enjoyed this morning stroll. Then take time to meditate, and add in a half hour or more to practice yoga or do another soothing exercise (walking, swimming, etc.). Also remember to take a walk after each meal where it is quiet and calm. Try to go to bed within two hours after sunset.
Prep for tomorrow: get all your ingredients together for a fresh batch of kitchari tomorrow. Soak a handful of almonds overnight.
Day 6:
Mindful eating: Begin the day as you did day 5 by making a fresh batch of kitchari. Consider add-ins (as noted in kitchari recipe) for your dinner if you feel you need more protein or variation. Remember to drink water throughout the day, one glass every four hours, but not with your meals.
Lifestyle: Continue all the lifestyle practices from Day 5, and today add extra focus to how and where you eat your meals. Are you sitting comfortably at a table when you eat? Have you shut off all electronics such as the TV, cell phone or computer? Have you put away the daily newspaper, magazines and other reading materials which may distract you? Is the conversation at the table focused on positive things (no arguing or complaining during meals; no heavy topics of discussion). Is the lighting, and any music, soothing? Take a breath before each bite and soak in the look and scent of your food. With each bite, enjoy the feel of the texture and the sensation of each flavor as it passes over your tongue. At the end of the day, as you wind down, take a few moments to consider how your body feels.
Prep for tomorrow: get all your ingredients together for a fresh batch of kitchari tomorrow. Soak a handful of almonds overnight. Tomorrow will be the last day of the kitchari cleanse.
Day 7:
Mindful eating: Repeat day 6 food prep and consumption.
Lifestyle: Repeat day 6 activity, but slow it down even more. Really try to take this last day to enjoy your surroundings, your experiences, your grounding with the earth and your ability to see the positive in what is around you. Breathe. Savor. Smile. Relax. Feel.
Day 8:
Although you have completed the “cleanse” week, your body is still flushing toxins and restoring itself. This is not a good day to shock it with high stress, in food or activity. Take a few days to transition back to your “normal” routine. Feel free to repeat practices like self-massage whenever you feel you need it (I enjoy it daily!) and try to continue some of the wellness practices you have performed for yourself over the past week, such as meditation, daily walks, rising/sleep schedules, water consumption and mindful mealtime rituals, making them each a part of your daily lifestyle.
For personal coaching on how to make distinctive positive changes to your life, or to talk with an Ayurvedic expert to advise you on an optimal plan based on your personal body type and lifestyle to aid in your digestion and wellness, please get in touch through the contact form by clicking contact us above. I look forward to hearing from you!