Many of you have expressed an interest in trying The Cleansing Diet for yourselves. Here is a collection of all of the notes and recipes that the original group used that you might find helpful.
Why this cleanse?
I went to a Yoga Immersion class with Baron Baptiste in November. If you haven’t heard of him, Baron is the creator of Baptiste Power Yoga and has trained many celebrities and athletes. He is considered the “yoga guro” of the west and is considered “a spiritual master driving the yoga revolution.” I purchased his book Journey Into Power which is where this particular cleanse came from. He offers a Boot Camp and has used this cleanse to transform the lives of thousands of students. The cleanse is based on the idea that natural, spontaneous healing and purification can happen when you put your usual habits on hold while consciously focusing on eating for intensive cleansing. The chemicals that are in our foods stay in our bodies, causing body toxicity. Body toxicity is the root cause of many ailments and diseases. Once we get the junk out of our systems we will stop craving unhealthy things by being able to shift from unconscious to conscious eating.
Why am I personally doing this?
Yoga has tranformed my life and has put me more in touch with my body. I have always considered myself a relatively healthy eater yet as I have become more mindful of what I put into my body, I realize there are certain habits and addictions that I need to break. I usually completely run out of energy around 2:00 in the afternoon and I have a habit of using caffeine or processed sugars to try to boost my energy level back up. I have realized that everything I put into my mouth can either sustain and energize me, or can serve as a burden that clogs and drains me. So, in a nut shell, I want to retrain my body to crave foods that will nourish, replenish, and flush my system rather than pollute it.
Here are some of the results you can expect according to the book:
- The toxic debris that blocks your natural flow of energy will dissolve
- You’ll shed unwanted fat, cellulite, weight, and inches if that’s what needs to happen
- Your body will return to its authentic stature
- Your skin will radiate
- Stomachaches and intestinal problems disappear
- Your breath will be clean and sweet
- Problems like body odor, constipation, and general fatigue disappear
- You will have renewed energy and vitality
- Your emotions and moods will stabilize
- You will no longer have the midafternoon crash when you need coffee or a sugary snack as a pick-me-up
Basic Guidelines of the Cleanse
This is a 7 day commitment. On all 7 days, we are to avoid caffeine, alcohol, refined sugar, dairy, and artificial foods. There are no restrictions on how much or when to eat.
- On Days 1 & 2, we eat organic fresh fruits and vegetables, whole grains, and tofu, chicken, or fish.
- On Days 3, 4, & 5 we enter into a fruit fast. We can have as much fresh, whole fruit or freshly squeezed juice as we want. Avocados and tomatoes are fruits so we can eat these as well. (You might want to consider getting a juicer if you don’t have one.)
- On Days 6 & 7, we eat just like we did for the first two days.
We are also encouraged to do the following things:
- 30 minutes of yoga practice daily
- Sweat every day (sauna, hot bath, aerobic exercise) to help release the toxins from our bodies
- Sleep 7-9 hours each night
- Eat when hungry
- Attempt to detox your mind and emotions as well
What to expect during the Cleanse
- If you usually eat heavy meals, you may feel lightheaded at first as your body’s energy is released from the burden of overtaxing digestion.
- If you are used to superficial energy from white sugar and caffeine, you will realize how tired you really are and that you need to take better care of your body by resting.
- During the fruit fast, you might experience bad breath, irritability, and an upset stomach as the toxicity is passing through your system.
All of these are normal signs and are temporary and prove that your body is detoxing. In other words, the cleanse is working. Drink more water and get extra rest as your body is working in a healing and cleansing mode. It will be worth it in the end.
The cleanse will help us all to realize that we treat our cars better than we do our own bodies. After the cleanse, we will hopefully be more mindful about how we fuel our bodies. Our lifetime goal should be to strive for a water-rich diet, one filled with fresh fruits and veggies and their juices. Digestion is a HUGE energy drain. Eat light, feel light. Water from living foods contains enzymes & nutrients that are transported into our intestinal environments where they are absorbed and used by our bodies. Of all foods, fruit is the closest to nature and takes the least amount of energy to disgest. When we eat light, we have more energy, fewer unhealthy cravings, and overall vitality. We will strive to eliminate fake foods and chemicals from our normal diets.
This is an example of the schedule we will be following when NOT on the 3 day fruit fast; in other words, on Days 1, 2, 6 and 7.
Our diet during this time consists of organic fresh fruits and veggies, whole grains, and tofu, chicken, or fish. Proteins are to be steamed, poached, or baked with no oil. If eating salad, you can use vinegar and lemon with one teaspoon of olive oil for dressing. You can also use natural seasonings and spices. Remember, no caffeine, alcohol, refined sugar, dairy, or artificial foods. There are no rules on how much or when to eat.
Glass of hot purified water with fresh lemon squeezed into it. Add honey to sweeten if you wish. This helps flush waste matter from the digestive tract and keeps your breath sweet. (Your significant other will thank you).
Fresh fruit and freshly squeezed fruit juice (nothing with added sugar), organic yogurt (dairy is ok here I guess), chopped almonds or sliced fruit over the yogurt, and as much herbal tea as you want. You can use honey as a sweetener.
One serving (fist sized amount) of protein (tofu, fish, or skinless chicken breast) steamed, poached, or baked with no oil. One serving of a whole grain such as brown rice. As much veggies and salad as you’d like. Lunch should be your biggest meal.
Fresh veggie or fruit
Follow the same guidelines as lunch. Dessert is okay as long as it is naturally low-fat, whole-grain, and dairy-free. It is suggested to get recipes from a vegan cookbook.
The 3 Day Fruit Fast (Days 3, 4, and 5)
There is no sample scheule for days 3,4, and 5. The only guidelines are that the fruit needs to be fresh- either whole or freshly squeezed juice. Here are the few suggestions:
- Mash up a few bananas and freeze to make banana “ice cream”
- Bake apples, using honey or cinnamon for flavoring
- Poach pears and use honey or cider for sweetening
A fruit is defined as the ovary of a plant, or basically, anything with seeds. Besides the typical fruits, you can also have non-traditional fruits such as tomatoes, avocados, squash, zucchini, egg plant, and cucumbers. Oils from fruits such as olive oil are fine to use in small amounts as marinades. Any natural herb or seasoning is fine as well.
Recipes Ideas Shared by the Original Group
Grilled Caribbean Chicken Breasts (For days 1,2, 6, or 7)
1/4 cup fresh orange juice (no added sugar)
1 teaspoon orange zest
1 TBS olive oil (I plan on leaving out for this, although it’s probably ok since we can use to make salad dressing)
1 TBS fresh lime juice
1 teaspoon minced fresh ginger root
2 cloves garlic, minced
1/4 teaspoon hot pepper sauce
1/2 teaspoon chopped fresh oregano
1 1/2 skinless, boneless chicken breasts
1. In a blender, combine orange juice, orange peel, olive oil, lime juice, ginger, garlic, hot pepper sauce and oregano. Blend into marinade.
2. Place chicken breasts in a nonporous glass dish or bowl. Pour marinade over chicken, cover dish, and refrigerate to marinate for a least 2 hours, or up to 24 hours.
3. Preheat over to broil OR preheat grill to medium high heat.
4. Remove chicken from marinade and grill or broil 6 inches from the heat source for about 7 minutes per side, or until chicken is cooked through and no longer pink inside.
*I plan on making this for dinner on Day 1 and making extra to put on a salad for lunch on Day 2.
Honeysuckle Pineapple (For Fruit Fast Days)
4 slices of fresh pineapple wedges
1 1/2 TBS honey
1 teaspoon lemon juice
1. Combine honey and lemon juice in bowl. Mix and add pineapple wedges. Cover dish and marinate in refrigerator for 1 hour.
2. Cook pineapple directly on grill rack and grill 10 minutes, turning, until pineapple is hot & caramelized.
Fruit Salad Smoothie
1/2 cup fresh orange juice (no sugar)
1 kiwi, peeled and cut into chunks
1/2 cup fresh pineapple chunks
1 medium banana, cut into chunks
1/2 cup frozen strawberries
1 1/2 teaspoons of honey
Add water as needed to thin
Combine all ingredients and blend until smooth and frothy.
Greek Peasant Salad
1 pound cucumbers
2 TBS fresh lemon juice
1 TBS olive oil
1/8 teaspoon ground black pepper
6 medium tomatoes (Red and/ or yellow), cut into 1 inch chunks
1/2 cup chopped fresh mint leaves
1/3 cup kalamata olives, pitted and chopped
1/4 cup chopped fresh dill
Mix and toss ingredients together.
Chicken Salad with Mustard- Thyme Vinaigrette (For non-fruit fast days)
3 green onions, thinly sliced
1/3 cup cider vinegar or red wine vinegar
1 TBS olive oil
1 TBS Dijon mustard with seeds
2 teaspoons fresh thyme leaves (or 1/2 teaspoon dried)
1/2 teaspoon salt
3 cups of boiled white chicken breasts
1 apple, thinly sliced
1 bag baby spinach
1. Combine green onions (you can cook first for 1 minute if you wish), vinegar, oil, mustard, thyme, and salt.
2. In a large bowl, toss chicken, apples, and spinach.
3. Pour dressing over chicken until evenly coated.
Tomato Salsa (Fruit Fast Day)
4 medium tomatoes, chopped
1/4 cup chopped fresh cilantro or parsley
2 TBS fresh lime juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
In bowl, combine ingredients until mixed well. Cover and refrigerate up to 2 hours if not serving right away.
Grilled Eggplant, Peppers, Zucchini, and Summer Squash
3 TBS olive oil
2 TBS red wine vinegar
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1/4 cup loosely packed fresh basil leaves
1 medium red pepper, cut lengthwise into quarters, stem and seeds discarded
1 medium yellow pepper, cut lengthwise into quarters, stem and seeds discarded
4 baby eggplants (5 ounces each), cut lengthwise in half
4 small zucchini and/ or yellow summer squashes, each cut lengthwise in half
1. Preheat grill to medium-high heat
2. Mix oil, vinegar, salt, pepper, and chopped basil
3. Place red and yellow peppers, eggplants, and squashes on hot grill rack. Cover grill and cook until tender and browned, 7 to 10 minutes, turning and brushing with herb mixture occasionally.
Butternut Squash Soup
Made the soup: simmered the dates on the stove in water, blood orange juice, honey, and clementine pieces (about 10 dates or so, cut into pieces, and an entire clementine, all the pieces), and threw in some turmeric and cayenne (and a little salt) — I probably used a cup of the blood orange juice and 2 cups or so of water.
While that was simmering, I roasted the butternut squash (cut into small pieces — I bought it pre-cut at Whole Foods) in the oven with rosemary, sage, blood orange juice, lemon juice, and honey for about half an hour at around 350-400.
Then, I put everything juices and all in a bowl and pureed it into a soup (you can do it in a blender), and voila. Soup for dinner. It was ridiculously easy.
Avocado tomato salad
2 ripe avocados
2 large ripe beefsteak tomatoes
2 Tbsp fresh lemon juice
3 Tbsp. chopped cilantro
salt and pepper to taste
Chop tomato and avocado and mix ingredients.
Marinara Sauce (to use over spaghetti squash during fruit fast)
2 TBS extra-virgin olive oil
1 TBS chopped fresh Italian parsley leaves
1 clove garlic, minced
4 cups freshly made tomato puree
1 large basil stem, leaves removed
1 teaspoon sea salt
Pinch of baking soda, if needed
Heating olive oil over moderate heat. Add parsley and garlic and cook briefly to release fragrance. Add tomatoes, basil, and salt. Simmer briskly until reduced to a sauce like consistency, stirring occasionally so nothing sticks to the bottom of the pot. The timing will depend on the ripeness and meatiness of your tomatoes. If the sauce thickens too much before the flavors have developed, add a little water and continue cooking.
Taste and adjust seasoning. If the sauce tastes too acidic, add baking soda and cook 5 more minutes. Remove the basil stem before serving.
Grilled Shrimp Salad. Serves 4. (We’re having for dinner during non fruit fast. Uses a lot of olive oil so I plan on trying with less)
3/4 cup fresh lime juice
3 large garlic cloves, minced
1/4 cup chopped cilantro leaves
1/2 cup olive oil
4 teaspoons soy sauce
1/2 teaspoon dried hot red pepper flakes
1 pound large shrimp, shelled and deveined
4 wooden skewers
1 ripe avocado, peeled and quartered lengthwise, fanned out onto 4 plates
1 orange, peeled and sectioned (remove membranes
fresh cilantro sprigs
Whisk together lime juice, garlic, cilantro, 7 TBS olive oil, soy sauce and dried red pepper flakes. Using a measuring cup, remove 1/2 cup and set aside, refrigerated. Add the shrimp to the bowl and toss to combine thoroughly with the marinade. Refrigerate for 30 minutes, stirring occasionally.
Place the skewers in a shallow tray and cover with hot water. Set aside until you are ready to grill the shrimp.
Preheat a grill or broiler to medium heat.
Place the shrimp on the soaked wooden skewers. Lightly pat dry with paper towels and, using a brush, lightly coat the shrimp on both sides with the remaining TBS of olive oil. Grill for about 2-3 minutes on each side, or until shrimp are golden brown on both sides and cooked through. Place the shrimp on the fanned avocado slices and season with salt to taste. Top with the orange segments then divide the reserved dressing evenly among 4 plates and garnish with cilantro sprigs. Serve immediately.
Raw Vegan Creamy “Pistachio Ice Cream” Kale Shake
1 cup curly green kale leaves (about 3 large leaves)
2 ripe bananas – fresh or frozen
2 cups ice (a little less ice if using frozen bananas)
1/2 cup filtered water
1/2 cup raw cashews
3 Tbsp raw agave nectar or 1/4 cup chopped pitted dates
1 tsp pure alcohol-free vanilla extract
1/2 tsp finely minced ginger
pinch of Celtic sea salt
Throw all of the ingredients in your high speed blender (I use a Vitamix) and puree until smooth and creamy. YUMMO!
Chicken/ Turkey Meatballs
1lb ground chicken or turkey
1 glove garlic minced
1 egg beaten
1/2 bread crumbs or oatmeal ( I ground mine in my blender)
1 tsp. sea salt
1 tsp ground pepper
zest of one lemon or lime
Herbs to taste
Mix all ingredients and form into balls. Meatballs can be baked, pan fried, or simmered in a soup or sauce.
Itallian meatballs- fresh oregano and bail
Thai- ginger and green onions
savory- thyme and rosemary
I simmered the chicken meatballs in my vegetable soup. i also used a very small ice cream scoop to help portion. I have made thai meatballs many times for parties and simmered them in a green coconut curry, yum!
Detox Bath Recipe
Many of us took a 40 minute Detox Bath on Days 3 and 6 of the cleanse. Highly recommended!
1/3 cup sea salt (heals sores & blemishes)
1/3 cup epsom salt (relieves aches and helps make you sweat)
1/3 cup baking soda (eliminates chlorine in bath water and makes you nice and soft)
1 cup apple cider vinegar (restores acid-alkaline balance in body)
2 1/2 tablespoons ground ginger (increases blood circulation and opens pores)
You can also add natural oils such as lavender if you have some.
Mix all ingredients except for vinegar in a bowl. Run a hot bath and add the dry ingredients and the vinegar as the water is running. The water may turn orange or yellow because of the ingredients. Soak for a full 40 minutes, rubbing your skin every so often to activate your lymphatic system. Make sure you drink plenty of water before, during, and after your bath. This will make you very sleepy so do it right before bedtime. This bath will help eliminate toxins from your body and will make you feel very relaxed.
If you’d like to see exactly what I ate and how I felt each day, please read the blog Food for Thought- Part 2.