* SPOKEN WORD *
You should consider a cleanse if you...
-Suspect built up toxins within your body that need released
-Feel an imbalance within your being and desire recalibration
-Want to improve the energy flow within your body
-Aspire to create a harmonious relationship between your physical body, mind, and soul
-Have an emotional attachment to unhealthy foods
-Experience a loss of will and control as a cleanse can be a powerful tool in the development of self-discipline
-Desire to improve your digestion
-Present with emotional imbalances: tense, irritable, impatient and even violent
-Experience any of the following: abdominal discomfort, bladder dysfunction, body odor, constipation, fungal dermatoses, gas, heaviness, itching, low body temperature, perspire easily, urinary frequency, and urinary tract infections
Abort the idea of a cleans if you experience any of the following...
-Abdominal pain, asthma, burning sensations, chronic thirst, decreased perspiration, dry skin, high body temperature, lower back pain, low potassium and/or calcium levels, osteoarthritis, reduced urine, renal stones, and weakness
Ancient cleansing techniques facilitate...
-Rest for the digestive organs
-A sensation of lightness for the body
-An increase in energy for the being
-Sharpness for the senses
-A preservation of health
-Spiritual gains; mild deprivation elevates the level of contemplation
-An emotional and physical equilibrium
How long should you cleanse?...
-If you identify as being very skinny with difficulty gaining weight, cleanse for at least 6 days
-If you present with a tremendous amount of fiery energy, cleanse for 11 days
-If you see yourself as being on the thicker side regarding your weight and present with difficulty losing excess weight, cleanse for 11 days
-The deepest cleanse starts on day 4
-If this is your first cleanse, consider starting slow and sticking with the 6 day cleanse regardless of your fiery energy and excess weight
How to optimize your cleansing period...
-It's recommended to cleanse under the guidance of a practitioner, please don't hesitate to reach out for additional support; Coaching Power Sessions are always available to you!
-The Spring Equinox is ideal as the body naturally goes through a detoxification process
-Keep your workload light, this is not a time to be an overachiever
-Listen to your body and exercise as much as feels appropriate
-Light walks and hikes in nature are nourishing
-Yoga is ideal
-Meditation and breathing exercises are also lovely during cleansing times
-The Guest Bungalow is at your service 24/7, 365 days per year; take advantage of your retreat center!
Lets get started! Welcome to a mono-diet, a kitchari fast...
Ayurvedic Medicine typically relies on a porridge like dish, called kitchari, to sustain one during a fast. Kitchari is nourishing, providing vital carbohydrates and protein. To meet your essential fat needs daily, please review the Oil Cleanse, a NECESSARY component to this Ayurvedic & Yogic Cleanse. Kitchari naturally reduces the presence of toxins within the body due to simply being easy to digest. The intention here is not to test yourself in seeing how long you can go without food, but rather take time away from the sources of toxins. Let the detoxification process begin!
(Day 1, 2, & 3) are essential to prepare the body for day 4+
-Theme: clean, organic, vegan, no animal products what-so-ever
-The following should be consumed at your meals and snacks when needed:
*Baked or pan sauteed vegetables in organic un-toasted sesame oil (this oil helps to breakup the toxins stored within the body) (choose from: asparagus, bean sprouts, carrots, cauliflower, parsley, peas (your quality protein source), and sunflower sprouts)
*Basmati rice with organic un-toasted sesame oil for flavor and detox benefits
*Fruits (choose from: sweet cherries and nectarines)
-Reduced eating as yogis & yoginis alike believe when the stomach is full, intellect falls fast asleep, wisdom is muted, and the mind has difficulty with righteous actions
-Consume 3-4 plain glasses of hot water per day
(Day 4 through 8)
-Kitchari (three times per day)
-Breakfast: consume a small bowl (around 1 cup to 1.5 cups) between 7-8am
-Lunch: consume a larger serving when your digestive fire is greater (around 2 cups) between 12-1pm
-Dinner: consume a small bowl (around 1 cup to 1.5 cups) between 5-6:30pm
*These times are ideal but simply do your very best to meet them
-Consume 4-ounces of warm prune juice in the morning, prior to breakfast or between breakfast and lunch
-A handful of prunes, soaked in water, can be enjoyed before bed
-Consume 3-4 plain glasses of hot water per day
(Day 9 through 11)
-Theme: clean, organic, vegan, with no animal products what-so-ever
-The following should be consumed at your meals and snacks when needed:
*Baked or pan sauteed vegetables in organic un-toasted sesame oil (this oil helps to breakup the toxins stored within the body) (choose from: asparagus, bean sprouts, carrots, cauliflower, parsley, peas (your quality protein source), and sunflower sprouts)
*Basmati rice with organic un-toasted sesame oil for flavor and detox benefits
*Fruits (choose from: sweet cherries and nectarines)
-Reduced eating
-Consume 3-4 plain glasses of hot water per day
What to expect...
-Everyone will respond differently
-Some feel euphoric, some struggle, most feel a little of both
-Everyone will most likely experience some mild discomfort associated with the loosening of toxins within the body and elements of withdrawal from unhealthy foods and substances
-Thankfully as you conclude your cleanse it's anticipated that you feel more vibrant, energized, clear minded, with lightness in the body, and general sensations of happiness
-Longer fasting or cleansing, not presented here, can causes increases in anxiety, nervousness, dryness, coldness, lightheadedness, an ungrounded sensation, and impulsive desires for comfort foods. *Please don't modify my recommendations listed above in an attempt to fast or cleanse longer or more intensely than I've presented.
-If you feel any of these unpleasant sensations and you find them to be intolerable, and un-therapeutic, simply increase the quantity of food you're consuming at your meals and snacks until the sensations subside. *The issue here is that you're underserving yourself; attempting to be more extreme than your body can handle in the moment.
Keep in mind...
-Avoid processed foods, yogurt, cheese, ice cream, pizza, coffee, sugar, chocolate, fast food, etc...
-Don't avoid eating, eat when you're hungry as guided above, don't eat if you're not hungry, again don't overeat
-It's important to develop the ability to listen to your own internal wisdom, you're always in charge, do only what feels right for your being
-Avoid cold temperatures, stay warm, especially your head and neck
Fun facts...
-If toxins affect healthy body tissues, these toxins will be easy to address
-If toxins affect weak body tissues, these toxins will be harder to address
-Weak tissues naturally attract toxins more often than healthy tissues
-New toxins are easier to address than toxins that have been persisting for a long time or are constantly recurring
-These realities give a fabulous argument for regular self-care, occasional cleansing, and regular movement. Yoga, the art and science of the 8-fold path to enlightenment is my solution for self-care and I'm hoping you fall in love with yoga too! The Guest Bungalow is always here to support you on your journey of the self, through the self, to the self!
-With an optimized temple, when illness presents, the quality of the body tissues will be superior and thus the condition should be easy to treat, or naturally heal on its own.
Your Kitchari Grocery Shopping List...
*Please purchase organic ingredients when able and available to best support this detox
1 cup basmati rice (I used brown basmati for my kitchari)
1 cup split yellow mung dal
6 + 1/2 cup of quality water
3 tablespoons of un-toasted sesame oil
2 tablespoons of shredded unsweetened coconut
1/4 teaspoon of salt
1/4 teaspoon of turmeric powder
1 + 1/2 inch piece of cinnamon bark
1 small handful of fresh cilantro
3 bay leaves
5 whole cardamon pods
5 whole cloves
10 black peppercorns
+Cut vegetables: carrots, asparagus, cauliflower, and peas (I used 1 cup of each for my kitchari)
a fine mesh bag made of 100% cotton (view step 6 below for additional details)
Kitchari Recipe...
(Step 1) Carefully pick through 1 cup of mung dal to remove any stones
(2) Wash mung dal in healthy water, twice
(3) Soak mung dal for at least one hour
(4) Cut the carrots, asparagus, and cauliflower into small pieces; your peas don't need cut; measure 1 cup each
(5) Place 1/2 cup of healthy water into a blender with small handful of cilantro and liquify
(6) On medium heat, warm a large saucepan and add 3 tablespoons sesame oil, 1 inch + 1/2 inch of cinnamon, 5 cloves, 5 cardamon pods, 10 peppercorns, and 3 bay leaves; stir for a moment to mix spices and sense their fragrance. *Then place these ingredients into a fine mesh bag made of 100% cotton and close bag with a knot. A cheesecloth tied together with cooking twine or a nut milk bag used to make homemade nut milks are other alternatives. Return ingredients back to large saucepan and continue.
I purchased my soup sock from Whole Foods in the produce department
(7) Add the blended cilantro into the spices
(8) Add 1/4 teaspoon of turmeric, 1/4 teaspoon of salt, 2 tablespoons of coconut and stir until lightly browned
(9) Add 1 cup rice, 1 cup mung dal (previously washed and soaked), vegetables and mix very well
(10) Add 6 cups of healthy water, cover and bring to a boil; let boil for 5 minutes, then reduce heat to low and continue cooking, lightly covered, until the mung dal and rice are soft; estimated time is 25-30 minutes
Mini fast...
-Some enjoy a mini experience, being a one day kitchari cleanse, weeks following the conclusion of this 11 day fast. Should you feel the impulse to indulge in unhealthy foods or substances, this mini cleanse can help break the link or craving you're unfortunately experiencing.
*Did this expression add value to your life? Please consider donating to support in buying a symbolic cup of coffee! Thank you in advance for your contribution & generosity!
Desire to go deeper into a cleansing state? Consider the following...
-Part 4 - Oil & Water Cleanse *an ESSENTIAL component to this Ayurvedic & Yogic Cleanse*
Peace, Love, & Everlasting Protection!
Namaste,
Maggie Fekete, E-RYT, CHC, BCHHP
Nutritionist
Experienced-Registered Yoga Teacher
Certified Health Coach
Board Certified Holistic Health Practitioner
*Learn more about my background and offerings!
Endless gratitude extends to my teacher who deeply inspired this expression. He gifted me knowledge in Ayurvedic Medicine, Chinese Medicine, and Yoga. The information has been a blessing in my life. I hope it serves you well also. Namaste!