Becoming a Source of Nourishment

You have finally arrived at Week 4 and maybe you are thanking your lucky stars this cleanse is finally over and you can dive into that bag of potato chips or grill up a steak.  Or maybe you are a little heartbroken all the fun had to come to an end, but guess what?  It doesn’t end here.  Don’t roll your eyes at me, I’m not going to spout off any crazy new diet rules or food fads to follow, but I do want you to realize that everything you discovered over the past three weeks is now a part of you.  No matter what your initial reason for starting this cleanse, I have a feeling it has probably evolved in ways you never expected and you have probably grown in ways you never expected. 

Food is a sensitive subject and a hot topic these days.  Just think about how many times throughout the day you think about what you are going to have for lunch or where you will go out to eat for dinner.  As a culture we like to talk about food.  And why wouldn’t we?  Food is great.  We need food to survive and not only that but we want to enjoy it.  And while we can get great pleasure from what we eat, it is also extremely important to create healthy boundaries around our food choices and find a way to nourish ourselves with what we eat; nourishment not only on a physical level, but nourishment for emotional and mental health as well.

Over this next week as you slowly transition back into your routine, I invite you to consider if you have any stressful thoughts around food.  Do you find yourself making “I should” or “I shouldn’t” statements around eating?  Do you feel guilty for having something you deem unhealthy? Sometimes we get so set in our ways of eating and the thoughts we have around food that we are unaware just how trapped we can become by our negative beliefs and associations.  You can find freedom in your food choices and discover what it means to be nourished on a deeper level.  So here is what I am proposing, for the next week (or more if you really like this tool!) use the four questions from the self-inquiry technique called “The Work” to gain insight into the root of your struggles around food.  You can do this with a friend or write it all down so you can go back and read through it later.

1. Write a judgment or stressful belief/thought that you have recently had.
2. Is it True? (Take time to deeply consider the question, and then write your answer.)
3. If yes, are you absolutely sure that it’s true? (Take time to deeply consider the question, and then write your answer.)
4. How do you react and what is it like when you are believing that it is true? (Take time to deeply consider the question, and then write your answer.) The following are prompting questions to help you notice more detail.
1. How do you treat yourself?
2. How do you treat others?
3. What thoughts does this lead to?
4. What does it feel like in your body?
5. Close your eyes and imagine yourself in the same situation, without the thought.  What does it feel like to be in this same situation without the thought?
6. What is the opposite of your original statement/thought?  Are there any ways in which this could be as true or more true than your original statement?

I also want to encourage you to slowly transition back into your normal food routine; treat coming off of the cleanse the same way you did during the Preparation Week.  Take care not to shock your body back into loads of caffeine or processed foods right away, but gradually add the foods you want back into your diet.  Gently let the body know your intention of returning and take the time to contemplate what you have learned from this cleanse and if there is anything you would like to incorporate into your daily eating patterns.  You can always refine your intention and discover what it means for you to be nourished.

How do we become a source of nourishment?  One way is by making mistakes.  The times when we don’t listen to ourselves are just as valuable as the times we do.  The only way to get in touch with our inner understanding of how to nourish ourselves is by paying attention—seeing what works and what doesn’t work.  Not all foods serve us well.  If we know a certain food causes a negative reaction (headaches, sore throats, bloated tummy), then we learn to avoid that food.  The cleanse is a fantastic opportunity to pay attention to how you feel when you feed yourself clean foods as well as when you add other foods back into your system.

Practice nourishment.  Practice it so well, that you forget you’re even doing it.  When we learn something that completely, we have a saying for it.  We say that you know it by heart.

Renewing Your Intention

As we’re over halfway through the Living Yoga challenge and approaching the last leg of our cleanse, it seems as if the finish line should be in sight but I’m not quite seeing it.   I’m not even sure there is a finish line, and to be honest I think I’m okay with that.  This idea of commitment is not about a quick fix to get something we (think) we want and then wipe our hands clean to never revisit or renew the original intention.  Instead, at least for me, this journey has been about devoting myself to a path that I can navigate for life.  What can I do without and what do I need to incorporate into my daily living? 

So as we come upon this last week of the cleanse, I encourage you to revisit your intention in deciding to join the Living Yoga Program and reaffirm the commitments you set on day one.  Perhaps make a list of all the ways the physical, cleansing and awareness practices have impacted your life.  Then take a look at your list, and choose the most important one for you.  The challenge I want to offer is this—are you living out what you value the most?

Week 4 Details: Protein

Protein combined with any vegetables

Protein should be eaten separately from grains, seeds, and nuts

Aside from fats, proteins are one of the most complex matters for our bodies to digest.  Staying with the food combining principles and to promote easy digestion, proteins can be combined with vegetables, but not with grains.  Your protein meal will consist of a serving of tofu, fish, or beans, accompanied by an assortment of vegetables.   Although beans are also complex carbohydrates, for the intent of this cleanse, they are included in the protein category because they are more difficult to digest than grains.

Typically, six to eight ounces of protein a day is enough for most people during a cleanse (roughly equates to a deck of cards).  Like the grains phase, this week also varies from person to person.  Some people need more protein, especially if they are physically active, have a demanding schedule, or are experiencing a lot of stress. Others may decide to have less protein or to have it every other day.  Rely on your energy levels as a guideline for how much protein or grain you need during this week.

At this point in our cleanse, we are moving toward a more inclusive way of feeding ourselves.  The reintroduction of protein kindly brings your body out of the cleansing state without the risk of shocking your entire system.  Now is a great time to become aware of how you can stay nourished on proteins, grains, vegetables and fruits in a clean way that maintains your energy and sense of balance.  Sometimes it’s hard to see the benefits of doing a cleanse when we’re experiencing headaches or fatigue, but to improve our health, feel mentally clear and have more energy, sometimes we have to go through challenging physical and emotional experiences first.  So don’t give up, there is a silver lining in here somewhere for you.

Grocery List for Week 4:

Proteins

Avocado                                   

Beans—such as adzuki, black beans, black-eyed peas, cannelini, chickpeas, lima, pinto

Edamame

Fish—such as arctic char, cod, haddock, salmon, sardines, tilapia, trout, tuna

Tofu—any consistency

Optional: eggs, miso

Fats

Avocado

Cold-pressed extra-virgin olive oil

Flax oil

Optional: unrefined toasted sesame oil

Recipes to Try:

Black-Eyed Peas with Red Onion and Fresh Mint

Serves 4 people

Prep Time: 10 minutes

Ingredients:

2 cups cooked or canned black-eyed peas, drained

1 small red onion, thinly sliced into rings

2 cloves garlic, peeled and minced

4 stalks celery, finely chopped

1/3 cup freshly squeezed lemon juice

3 tablespoons extra-virgin olive oil

½ teaspoon salt

½ teaspoon freshly grounded black pepper

1 cup coarsely chopped fresh mint

Instructions:

In a large serving bowl, combine all the ingredients except for the month. Mix well. Stir in the chopped mint just before serving. Serve at room temperature.

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Crispy Sesame Tofu

Serves 4 people

Prep Time: 15minutes

Marinating Time: 1 hour

Cooking Time: 25 minutes

Ingredients:

3 tablespoons extra-virgin olive oil

3 tablespoons tamari or Bragg

3 tablespoons freshly grated ginger

6-8 cloves garlic, peeled and minced

½ teaspoon crushed red pepper or to taste

1 pound extra-firm tofu pressed to remove excess water, sliced ½- inch thick

2-3 tablespoons unhulled sesame seeds

Instructions:

1. Combine the oil, tamari, ginger, garlic, and crushed red pepper in a small bowl and mix well.

2. Arrange the tofu slices in a single layer in a baking dish and add the marinade.  Let the tofu marinate for an hour in the refrigerator, turning each piece over at least once.

3. Prehead the oven to 400 degrees. Springkle the tofu with sesame seeds. Bake, uncovered, for 25 minutes, or longer for crisper tofu.

Finding Your Limit

“Instead of living in servitude to our cravings, we can nourish our bodies and spirits by limiting our choices and making purposeful decisions about food.  In this way, food can help us find the internal balance and harmony we all strive for.  So you see, there’s a choice.  We can exist in a large field but be tethered all the time, or in a smaller meadow where we are free to roam.”

In our country, you can pretty much give yourself whatever you want at any given time—especially when it comes to food.  Our monkey minds are incessantly telling us “I need this. I want that.” But to feed ourselves in a way that offers balance for both the body and (monkey) mind, we have to set some limits.  Creating limits however, does not mean that we try every crash diet out there or deny ourselves of pleasure in the name of health.  This will only lead to an unhealthy dynamic in the way we relate to our food. 

As well intentioned and sensible as some food programs are, most of them tend to keep us trapped in the physical body, completely ignoring the whole person.  And unless we are inspired to nourish ourselves as a whole, consistent disciplined food choices will continue to escape us.  The willingness to engage in this discipline does not mean that a lifetime of habits will change over night.  And that’s more than okay, normal in fact.  The most important thing is that you be compassionate with yourself no matter where you are right now in relationship to nourishing yourself. 

This week as we begin to incorporate grains, seeds and nuts into our cleanse, practice feeding yourself with a calm mind and grateful heart, accepting wherever you are on your journey to finding your limit.

Week 3 Details: Grains, Seeds and Nuts

            Grains combined with any vegetables (except avocado)

            Seeds or nuts combined with any vegetables (except avocado)

            Grains, seeds and nuts should be eaten separately

During this next phase, you can add one or two grain meals per day to your vegetable and fruit dishes, depending on your specific needs.  This portion of the cleanse tends to be highly individual, as for some of us grains are a great source of energy; but for others, even whole grains can keep them trapped in their carb addiction.  How do you know where you belong on this whole grain scale? This week as you prepare a grain dish, pay careful attention to how you feel one to three hours after consuming the meal.  Do you crave more carbs or sugar?  Do you feel a decrease in energy, or do you feel keyed up for hours?  If you discover that it does fuel you, continue on with this stage of the cleanse.  If however, you find grains cause you to have low energy or have an instant hunger for more carbohydrates, modify your grain consumption by eating only a small portion each day; eating grain every other day; or skipping this portion altogether and continue eating under the principles of Week 2.

We also include seeds and nuts at this time, with an emphasis on sunflower seeds, pumpkin seeds, sesame seeds, almonds and walnuts.  We are still supporting simple digestion during this week, so seeds and nuts should not be eaten at the same time as grains, because the protein and carbohydrate combination complicates digestion.  Instead consider eating seeds and nuts as a snack or part of your vegetable meal.  Since these foods are small and easy to grab, be careful about how many you eat.  At most have only two to three tablespoons of seeds, or approximately 15-20 almonds per day as they will cause some congestion with the digestive tract.

No matter what, practice bringing awareness and gratitude to each meal, transforming your experience of eating into the experience of being fed.

Grocery List for Week 3:

Grains

Basmati rice                         Brown rice

Buckwheat                           Jasmine rice

Millet                                    Quinoa

Sushi rice                             Optional: rice cakes

Seeds—raw or dry roasted

Pumpkin

Sesame

Sunflower

Nuts—raw or dry roasted

Almonds

Walnuts

Recipe to Try:

Sweet Brown Rice with Mushrooms

Serves 4 people

Prep Time: 15 minutes

Cook Time: 55 minutes

Ingredients:

1 cup uncooked short grain sweet brown rice

2 cups water

1 tablesppon extra-virgin olive oil

4 cloves garlic, peeled and minced

½-1 tablespoon minced ginger

1 cup assorted mushroom caps (shiitake, cremini, porcini, etc.), thinly sliced

2-3 tablespoons mirin

¼ cup minced scallions

½ cup frozen sweet green peas

1-2 tablespoons tamari or Bragg

¼ cup vegetable stocks

¼ teaspoon freshly ground black pepper

Instructions:

To cook the rice, place 1 cup uncooked rice in a pot with 2 cups of water. Bring to a boil, uncovered. Reduce the heat to medium-low, cover, and cook for about 30 minutes, or until all the water is absorbed.  Turn off the heat and let stand, covered, for 5 minutes before using.

In a large skillet, heat the oil over medium-high heat. Saute the garlic, ginger, and mushrooms for 2 minutes.  Reduce the heat to medium and add the mirin.  Cover and cook for 3-4 minutes.  Add the scallions and cook, covered for an additional 2 minutes.

Sitr in the rice and peas and cook, uncovered, for 2-3 minutes.  Add the tamari, vegetable stock, and pepper.  Cook, stirring, until the liquid is almost all absorbed.

Living Attentively

Lately, I’ve been on this kick of “living attentively”—attentive to my breath, my actions, my words, my relationships, and how I spend my time. Do you ever feel so crazy busy that it’s all you can do to just get through the day?  Well I live in that state all too often and it recently hit me that I have control over how I handle my day and how I react to possible stressors.  I mean I know I have the ability to choose whether or not I will let something stress me out, but do I really know that and live in a way that reflects it?  Unfortunately, more not than so.  Therefore, I have committed to living in this attentive state as much as possible, and part of that commitment is participating in a Living Yoga Program at Asha Yoga.  Not only am I a student in this 4-week process, but I also agreed to lead a nutrition portion for the program.  Living attentively goes hand in hand with eating attentively. The practice of consciously feeding ourselves sets awareness into motion.  Awareness isn’t something that you keep in a box and use only for certain parts of your life.  It’s all encompassing.  Awareness can be compared to a ceiling light.  It has the power to illuminate all parts of yourself and the more you nourish yourself, the stronger the wattage of your awareness becomes. 

“The gift of nourishment is that we have to do it everyday.  We just don’t say: “Well, I don’t feel like feeding myself today. I think I’ll take the day off!” Each time we feed ourselves is an opportunity to practice self-love, compassion, and reverence for our spiritual nature.”

So what does this all mean?  Well, over the next 3 weeks I will be embarking on a cleanse with a sweet group of 9 people and I’m asking you to join me as well.  This cleanse is about understanding how to integrate nourishment into your everyday life.  To do a cleanse, you do have to commit a certain amount of time to learning how to prepare food, shop, and feed yourself in possibly a new way.  But the structure of this cleanse is supportive and you won’t crumble under excessive demands or crazy dietary changes.  And give yourself permission to find what works for you and what doesn’t—what do you have to lose?

Here’s a quick run down of the weeks to come:

Week 1: Preparation Week

Week 2: Emphasis on Vegetables and Fruit

Week 3: Incorporation of Grains, Seeds and Nuts

Week 4: Addition of Protein

Our group is already in the preparation phase, but that doesn’t mean you can’t start as you are ready and follow my posts when you decide a cleanse is right for you.  For all my Living Yoga crew, here are the details for Week 2:

Vegetables and Fruit

                        Any combination of vegetables, including avocado

                        Fruit eaten alone

Because most of the food you will eat over the next week is perishable, it’s best to buy small amounts of fresh produce every three to four days. However, until you are familiar with the quantities and types of foods you need, it’s better to purchase too much than to not have enough.

When purchasing produce, do your best to buy organic when possible. Also choose the produce that has the most vitality; meaning the smaller fruits and vegetables in general are more nutrient rich and have more flavor than larger varieties.

Green, chlorophyll-rich vegetables and hearty root vegetables will be your primary food sources during this cleanse as they provide you with the most energy and have the least toxic effect on the body (Note: the deeper the green, the better).  Basing your cleanse around these greens will provide the roughage needed to help the body gently eliminate excess matter, purify the blood and supply minerals essential to optimal functioning. If you’re still trying to decide if this cleanse is right for you, don’t worry, you won’t be eating salads 24/7 for the next 3 weeks.  While cleansing, you are free to have an unlimited amount of vegetables and this is not limited to salads—think outside the box to soups, steamed, sautéed, baked, and roasted vegetable dishes.

While you may consume an unlimited quantity of vegetables, you do need to be cautious about how much fruit you eat.  In general, limit your fruit intake to about twenty percent of the bulk of food you eat in a day.  This suggestion isn’t about denying you of sweets, but to protect your body from cleansing too quickly.  Because fruit is digested rapidly, it has the ability to accelerate the cleansing process, and while this may sound like a good thing, it is important to exercise caution when engaging in a cleanse.  If you detox too quickly the body and mind can get overwhelmed and the system possibly overtaxed.  So take your time in the early stages to let your body adjust to the dietary and digestive changes. It is possible, and normal to experience symptoms such as headaches, dizziness, lack of focus and lethargy during a cleanse, especially if you typically consume a lot of caffeine, wheat and sugar.  If you do experience symptoms such as these it will usually occur during the first phase as your body is releasing what’s in excess and unnecessary.

It is entirely up to you how much or how little you choose to adhere to these cleanse guidelines.  It is important however that you listen to your own body and honor what it needs in the moment to feel nourished. Try not to give yourself a guilt trip if you have to have that piece of chocolate or cup of coffee.  More importantly, let this cleanse be about exploring a process of transforming habitual, constricting patterns and behaviors into nourishing practices that encourage growth and self-awareness.

“When you pay attention to feeding yourself, the doors of awareness open in all areas of your life.  Take a deep breath and remember that like most things really worth having, nourishment isn’t a quick fix but a long-term commitment to yourself.”

           

           

Grocery List for Week 2:

Vegetables: Non-starchy and low-starchy

Arugula                         Asparagus                          Bok choy              

Broccoli                         Brussels sprouts                Cabbage                       

Cauliflower                   Celery                                 Chard                                   

Collard greens              Dandelion greens               Fennel root                       

Kale                              Leeks                                  Lettuces                       

Onions                          Peas                                   Peppers                       

Radishes                      Shitakes                              Spinach                       

Sprouts                        String beans                        Tomatoes

Vegetables: Starchy

Beets                            Carrots                                Corn

Edamame                     Parsnips                              Potatoes

Sweet Potatoes             Yams

Fruit: Fresh

Apples                        Apricots                              Bananas

Blackberries               Cherries                             Clementines

Cranberries                Grapefruits                         Grapes

Kiwis                           Mangoes                            Melons

Nectarines                  Papayas                             Peaches

Plums                         Raspberries                        Strawberries

Tangerines

Fruit: Dried

Apples                        Apricots                              Black mission figs

Currants                      Dates                                 Nectarines

Papayas                      Prunes

Recipe to Try:

Cauliflower Curry

Serves 4-6 people

Prep time: 20 minutes

Cooking time: 25 minutes

Ingredients:

2 tablespoons extra-virgin olive oil

1 onion, chopped

4-6 cloves, garlic, peeled and minced

1 small head of cauliflower, cut into large florets

3 small potatoes, chopped

¾ cup salsa, or 3 fresh chopped tomatoes

½ cup water

½ cup fresh or frozen broad beans, string beans or snap peas cut into 1-inch pieces

1-teaspoon curry power

½ teaspoon ground cumin

¼ teaspoon ground cinnamon

½ teaspoon salt

Instructions:

In a large skillet, heat the oil over medium heat. Sauté the onion and garlic until the onion is soft, about 5-8 minutes.  Add the cauliflower, potatoes, salsa and water.  Cover and simmer for about 20 minutes, until the potatoes are soft.  Stir in the beans or peas and remaining seasonings, and cook, covered, for 5 more minutes, until the flavors are blended.