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.
-----
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.
No comments:
Post a Comment