Kitchari Cleanse by Sahara Rose
Kitchari Cleanse by Sahara Rose
Kitchari Cleanse by Sahara Rose
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Best-Selling author of
Eat Feel Fresh: ldiot's Guide to Ayurveda А Yogic Path:
А Contemporary Plant-Based with foreword Ьу Deepak Chopra Vedic Oracle Deck and Guidebook
Ayurvedic Cookbook
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In need of a cleanse?
But don’t want to give up real food?
I feel you.
What if I told you that you can get more benefits than any other cleanse by eating
three, warm, delicious meals a day?
When I discovered this Ayurvedic method of cleansing, that has been tried and proven for longer
than most civilizations, I was truly impressed. Once I gave it a shot, I finally understood why this an-
cient system of health still lives on and why its regaining popularity today.
I’ve made it my mission to share ancient Ayurvedic wisdom with today’s youth. However an updated,
upgraded and completely plant-based version, free of animal products and difficult-to-pro-
nounce and impossible-to-find spices only available in India.
Different?
Ayurveda’s ultimate detox recipe is unlike one you’ve ever seen before.
The best of all if you can just cook once and the food can last you for all three days. You’ll save
money, save time and also feel your best. Win, win, win!
In this cleanse:
• you’ll never feel hungry
• you’ll never have “withdrawal headaches”
• you’ll never have to count down minutes until your next meal.
But still make your digestion stronger than any detox you’ve ever done
before.
Rice and beans with butter? That did not sound cleansing to
me. Coming from a raw vegan
background, it sounded like a saturated fat bomb with a
load of lard.
We will be replacing:
Some people mono-meal with fruit, eating only one type of fruit for a
meal, which is also better for you than eating a bunch of different fruits
at once. Even among food combining, fruits are separated between
acidic, sub-acidic and sw eet, so for example a smoothie with
orange juice and banana would be a bad combination. However, the rea-
son I do not recommend fruit mono-mealing for an extended period of
time is because fruit is higher in sugar. Although the sugar is natural and
preferable to white sugar, it still feeds Candida (yeast) overgrowth in the
body, which attributes to sugar cravings, yeast infections, digestive issues
and other imbalances. I have a free webinar on Killing Your Candida
that dives into all of that if you think you may suffer from Candida-over-
growth (hint: most of us do.)
Health starts in the
Gut
Kitchari is unique because it is both cleansing and strengthening. By strengthening the digestion, we
cleanse out the toxins.
Digestion is referred to as a “fire” in Ayurveda, called the Agni in Sanskrit. The fire must burn strong
for us to break down our foods and utilize them for energy. Without a strong fire, food rots in our
stomach, becoming toxic. I explain more about this in my book, Eat Right For Your Mind-Body Type.
Kitchari gives our digestive systems a rest from all that struggling, trying to keep up with that gluten,
dairy, coffee, chocolate and cocktails most of us are guilty of consuming.
It is warm and soft, like baby’s food, giving our bodies a chance to rest. We use up about 80% of our
daily energy expenditure just trying to digest food- it’s exhausting. By giving ourselves a few days
to eat something that requires no extra energy to breakdown, suddenly our bodies have a chance
to heal, restore and flourish. That’s why three days may not even be enough for you but it’s a good
start.
I recommend repeating this cleanse every season to give your body a reboot before you enter the
next environmental phase. You may not realize it, but temperature shifts have a huge impact on our
bodies, which is why most of us get sick between seasonal shifts.
Mung Beans
There is a lot of confusion about mung beans in the Western Worlds. First of all, mung beans are
technically not even beans, they are just called that in English. They are a type of pulse called “daal.”
You may have tried Indian “daal” at a restaurant, which is translated most closely to “spiced lentil
soup.” However, that translation isn’t exactly accurate. What you were having was “mung daal” which
is neither a lentil nor a bean.
Mung beans are a plant-based protein sources that are extremely easy to digest. Even if you are
the type of person who can’t do beans without feeling gassy, give mung beans a shot. They are
easy to break down and rarely cause side effects. In fact, mung-beans are an alkalizing source of
protein, whereas animal proteins are acidic, making them a better option for balancing your pH
levels.
Our bodies still need protein during a cleanse because it is the building block of every cell in our
bodies. Even three days without protein can attribute to severe blood sugar swings and actually
make us feel worse without it. This is why many of us suffer during juice cleanses.
When we are feeding our bodies nothing but sugar, we put our body into a state of shock and
make them run off sugar for energy. The moment we are start eating again, we crave more food
because we put our bodies into starvation. We hold onto calories because our bodies aren’t sure
if we will lose access to food again. This is why so many people gain all the weight they lost—and
then some—after a juice cleanse. It is not a sustainable or healthy way of cleansing.
Juices are also cold, which damper the digestive fire. Imagine pouring cold water over a flame—
you would put it out. That’s what juice cleansing does to our digestive systems. It shuts off the fire,
rather than making it stronger.
Warm foods, on the other hand, aid our digestive fire and make it stronger. Kitchari has a soft,
soupy consistency that even a baby or pregnant woman could digest without a problem. This gives
our body a state to rest and heal itself.
While eating Kitchari, we are deeply cleansing because we are only eating one, simple, easy-to-
digest food, plus the warming qualities of the food make our digestive fire stronger. This is why
Kitchari is both cleansing and strengthening.
Quinoa
Quinoa is a South American grain that is a nutrient power-house and in my opinion, a much better
option than the white rice Kitchari is typically comprised of.
Quinoa stabilizes blood sugar levels, while rice can cause a rise in insulin, followed by a crash.
Quinoa does not feed Candida overgrowth and gives you more nutrients than empty, stripped white
rice.
It’s not that quinoa is un-Ayurvedic.. It simply just did not exist 5000 years ago in India when Ayurve-
da was created. However, we have access to this South American superfood now and have the privi-
lege of incorporating it into our diets.
I have done my quinoa version of the Kitchari Cleanse with thousands of clients and seen even bet-
ter results as I did with rice because it’s higher in protein and lower in carbohydrates. Give it a try
yourself!
Kombu
Also not technically “Ayurvedic” either, I recommend kombu, a Japa-
nese sea vegetable, as part of my Kitchari cleanse.
Simply eating a bowl of Kitchari is like eating a bowl of medicinal herbs. Additionally, certain
spices like turmeric are heat-activated, which is why it’s best to eat them rather than take cap-
sules.
The spices in this Kitchari are tri-Doshic, meaning they are suitable for all
three mind-body types- Vata, Pitta and Kapha.
To find out your mind-body type, take my quiz on www.eatfeelfresh.com. I have specific Kitchari
recipes for each Dosha, which I will be giving in the Eat Right For Your Mind-Body Type™ 12 Week
Program.
In the program, you will actually go through a much deeper version of this cleanse, along with
certain yoga poses, meditations, essential oils and other treatments to further your detoxifica-
tion. You can find out more about the program on www.eatfeelfresh.com as well.
How to do Sahara’s
Kitchari Cleanse
I recommend doing this cleanse over a weekend
(Friday, Saturday, Sunday) when you don’t have any
plans. A long weekend would be perfect for this. All
you need is three days to begin cleansing deeper
layers in your body from impurities.
Pre Cleanse:
After you’ve given your body a break for a few weeks and have a quiet
3-day weekend, it’s time to begin the cleanse.
First thing you need to do:
Shopping!
Unlike many juice or raw food cleanses, Kitchari cleansing is extremely affordable. In fact, you’ll
probably save money on it because it’s so simple.
Not only are you going to heal your health and relax your mind and body this weekend, but
you’re also going to save money you would’ve normally spent on brunches, lunches, coffees,
smoothies, dinners, drinks, desserts and all the other weekend indulgences we often spend
on.
The portions of this recipe are for about a day and half, but you can double up and make
enough to last you for the entire three days, depending on how much you eat. It’s totally safe
to leave the Kitchari in the fridge, which is also going to save you lots of time and energy on not
needing to cook this weekend.
Ingredients:
For the recipe you’ll need:
• 2 cups quinoa (red or white, your choice. I personally
prefer red)
• 2 tsp.turmeric
• 1tsp.cumin
• 1 tsp.mustard seeds
• 1tsp.sea salt
Note: If quinoa does not digest well with you, you can
also use brown basmati rice, which will increase the
cooking time for 1 hour
Optional Spices To Customize Your Cleanse
• 1/2 tbsp. grated fresh ginger or ginger paste (recommended for Vata and
Kapha types or during the winter)
• 1 tsp. fennel seeds (great for digestion, best for summer)
• 4 Cardamom pods or 2 tsp. (recommended for winter)
• 1 Cinnamon stick or 2 tsp. (recommended if you crave sweets)
• 1 tsp. Coriander (recommended for extra detox)
• 1 tsp. Cayenne pepper or green chilies (recommended for a metabolic kick,
but not recommended for Pitta types)
Keep in mind you can play around with the quantities of the spices above. This is just a
recommendation based on what a typical Western person likes. If you like your food very
flavorful, by all means, add more of the spices. If you aren’t into spices, then take them out
and only use the ones you like. Just remember that when it comes to spices, a little goes a
long way! You don’t want to over spice your food because it may leave it tasting
Directions:
1. Soak the mung beans overnight or at least 6 hours for optimal digestion
2. Rinse and drain the mung beans. Wash the quinoa
3. In a large pan (you’ll be making everything in this pan so pick a large one),
heat the 2 tbsp.coconut oil. Sauté the mustard seeds until you hear a
popping sound. That means they are activated.
4. Chop up the onions and add them to the pan. Sauté until translucent.
5. Add the 6 cups water, mung beans, quinoa, kombu and spices to the pan
(basically everything except the greens.)
6. Bring to boil and then reduce heat and let simmer for 30-40minutes or until
well cooked. The final version should have a soft and creamy consistency.
7. Stir in the greens for a few minutes when you are ready to eat, as you don’t
want to overcook them.
8. Serve in a bowl, eating mindfully. Squeeze a lime and garnish with cilantro
for extra flavor.
The Game Plan:
Avoid Snacking
We want to avoid snacking during these three
days to really get the benefits of the cleanse.
What a Typical Day Should Look
Like On Your Kitchari Cleanse
• Wake up, say gratitude for the day, repeat positive affirmations “I am healthy, I am thriving, I
am radiant” and any affirmations you may need to hear. What we think becomes our reality.
• Scrape your tongue with a copper tongue scraper. If you don’t have one, I suggest buying
one, as they are quite inexpensive and can really help remove toxins, as we harbor them in our
mouths. To scrape your tongue, start from the back and work your way towards the front. Re-
member to be gentle, as we don’t want to scrape off our taste-buds.
• Boil water and do some gentle yoga stretches and meditation as it boils.
• Once you genuinely feel hungry, eat your breakfast of Kitchari or oatmeal with spices if you
can’t handle it.
• For the rest of the day, stay in a calm, meditative state. Take walks outside, practice yoga,
read, write, meditate, listen to music, take Epsom salt baths. Enjoy your time and let go of
worries. My Program will include guided meditations for this time.
• Try not to go out or put yourself in socially exhausting situations. Give this time to be in your
own solitude. If that’s lonely for you, then reflect on why. Become friends with yourself again.
• Try to sleep by 10pm so you can rise when the sun rises around 6, as that is the best quality of
sleep. When you are in touch with the natural cycles, you are best able to make use of your
energy.
• Before bed, practice an Abhyanga self oil massage. Rub oil into your body, working from the
extremities, towards the heart. My Program has more guidelines on exactly how to do this.
• Be sure to soak your mung beans the night before so they’re prepared for the next day. I also
recommend preparing your tea the night before so you can just add hot water in the morning
without having to steep the spices.
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Oft
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Duri
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tt
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Idor
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pic
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avor
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CCFTeaReci pe
I
ngredient
s: I
nstruct
ions
•2c upshotwater 1.Combi nealli
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t,coveredfor5
•½ tspcori
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oythist
ridos
hic,digest
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enhanc-
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ngs pi
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•½ tspfennels
eeds
Turmer i
cToni c
I
ngredient s
•2c upshotwat er
I
ns t
ruc t
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ngr edi
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t,
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coveredf or5mi nutestosteep.Addinthemil
k.Ifyou
•½ tspgr oundginger
haveanel ectri
cf r
other,t
hiswouldbeveryusefulfor
•⅛ tspbl ackpepper
blendingingr edientsandc r
eati
ngfoam.Enj
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s
•⅛ tsps alt
war ming,s oothi
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•Splashofuns weet ened
•tnon-dai r
ymilk(Iuseflax)
NI
GHTTMEP
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PM-
2A
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Haveyouevernoti
cedyougetas ec ondwindatnight?That’sbec ausePit
tagoesup
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tacyc
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-
i
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eep.Ourbodi
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eas leepbef oremi dni
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Thereas
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ngthebodyfort
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oi t
makesyoufeelSUPERenergi
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Ifyou’
reasl
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llus
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therdetoxi
fyandhealyourbody!
Tryreadi
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ebedaround9pm andtaki
nga1hourtechnol
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you’l
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eepby10pm.
Phonesares os t
imulati
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al
waysc hangingandt heblueli
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everypost,you’l
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Abookonpaperi smucheasierontheeyesandbr ai
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thaveac ti
vec olor
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scr
eens ,l
ight
sandmovement ..whic
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leepduringreading
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ot’
sGui detoAyur
veda,tolear
nmor eabouttheAyur vedic
cycl
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S
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Thef i
nalcyc l
eofthe24hourdayi sthes acredVatacyclebetween2AM and6AM.The
reasonIc allt
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mewhent heveilbet
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skiesarelif
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saver yauspici
oust imewher etheener gi
esoftheEar t
har equi
et
ands pir
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tualprac
ticessuchasKundaliniYoga,Bud-
dhism andot herspracti
cetheirmeditati
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sauspic
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Onas ci
enti
fi
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swhenmel atoni
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mos tprofounddreams .I
nAyurvedicti
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medi t
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texpectyoutoo.I
nst
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yourbodyt orestinthatdeepREM sleepwhi
chisthemos tr
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syst
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I
fyourVat aisoutofbal anc
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ceyouar ewaki
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his
ti
me.Al l
ow yoursel
ftojournal
,breathe,andmedi t
ate,l
ett
ingoutwhatnol onger
servesyouandc onnec tbackwit
hyourowni nnertrut
h.Don’tgetonyourphoneand
startpl
ayinggames .Addresswhatisc omi
ngupf oryou.Cleansingcanbr i
ngoutalot
ofstoredemot i
ons—t rustt
heproces sandletyourbodygot hroughi t
’sownheali
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Me
dit
ati
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or eDo
shas
Va
ta
Vat
:
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anningouttheirnextInst
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regoingtoeatfor
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usti
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SinceVatashavesuchacti
veminds,it’
sgoodf orthem t
ohaveamor eac
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ionprac-
ti
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ual
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ationorr epeati
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irmationsuchas“ Iam c
enter
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Vatasal
socommonlyhaveskel
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pai
nwhensi
tt
ingdownf
ort
oolong.
That’
swhyIrecommendas upport
edmedi t
ati
onc hai
rsoyouc
anfoc
usonyourmedi
tat
ion,
notyourragi
ngbac
kache.
P
it
ta:
Pi
ttasaret hehotandfieryDos haswithpersonaliti
estomatch.Thehardes
tpartabout
meditati
on?Get t
ingther
e.Pit
tasareproductivit
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hem,wast
ingan
hoursitti
ngdowndoi ngnothi
ngmakesz er
os ense.Theycoul
dbedoi ngmoreworkor
atl
eas tgoingtothegym.However ,t
hey’
reof tentheoneswhoneedi tt
hemost.
Pit
tasmaybemor eaptt omedit
atewhent heyhearthatmeditat
ioniscli
nic
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yproven
toreducestr
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ety,depres
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ubstanceabuse,OCDandevenhyper tens
ion,
whilei
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being,br
ainfunc
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ag-
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Pit
tass
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anayamacal
ledAl
ternat
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tri
lBr
eat
hing,whi
chc
anc
ool
thei
rbodi
esandhelpthem s
ett
leinf
ormedit
ati
on.
Kap
ha:
Kaphasloveagoodnap,butmedi tati
oni snotthetimeforthat.Becauseofthat,
Kaphasshoul dnotusemedi tat
ionc hair
sorl i
edown.Whent hebodyl iesdown,it
i
sus edtodr i
fti
ngoffi
ntos l
eeps oKaphasmus tpr
eventthems el
vesfrom getti
ng
i
nt hatposi
tion.Medit
ati
onswher eyouf ocusondi f
fer
entpar t
sofyourbodyc an
alsobehelpfulbecausei
tr emindsKaphast otunein.I
fyou’reaKaphaDos ha,try
usingmudr as(anci
entVedichandges t
ur es
)tohelpevokec ert
ainqualiti
esi
n
theirmedit
ations.Usi
ngtheirbodieshel psKaphaskeept heirmindsalertand
promoteas t
rongermind-bodyc onnection.
Kaphascanalsot
rywal ki
ngordanc ingmedit
ationst
ostayal
ertandfoc
used.I
teac
honec al
ledDanc eYourDos has,wherewedancethequali
ti
esofeachDosha
toembodywhatt hey’
reeac hl
ikeinourbodies.Ther
eareals
o5Rhythmsdanc e
meditat
ionsi
nalmos teveryci
tyacrosstheworld.
Justli
ket her
ei snoonedi etforall,t
her ei
snoonemedi tat
ionforall
.Inother
wor ds,i
t’snotaones i
zefi
tsall,nors houl
di tbe!Findyourf l
ow anddowhat
makesyouc ent er
ed.
Medi tat
iondoesnothavet omeans i
tti
nginLot usPos ef
ort wohour swi
thout
movi ng.Whet heryout apint
omi ndfulnessmedi t
ation,f
ocusont hebreathus i
ng
Pranayama,i ncorporatemudr asorevent akeyourwal ki
ngmedi t
ati
onoutside,
youc anf i
ndamedi t
ationpracticethatfit
syou,yourneeds ,andyourDosha.
Benefits of this
Kitchari Cleanse
By the end of the weekend, you will feel a renewed sense
of balance, inner-peace and calmness, all from giving your
mind and body a break.
Your digestion will improve, thoughts become clearer
and body begins to heal itself naturally, just by giving it a
chance.
Side-effects of my Kitchari
Cleanse may include:
• Improved digestion
• Clear skin
• Gained energy
• Enhanced mental balance
• More alkaline body
• Lack of anxiety
• Regular sleeping
• Loss of sugar cravings
Start with adding more cooked vegetables, such as steamed veggies, stir-fries and bowls. You
can make various curries, blended soups, cauliflower pizza, veggie burgers, zucchini lasagnas and
many delicious ingredients using just vegetables. My Program will have plenty for you to choose
from.
In the program, I will lead my Detox For Your Dosha system, which
is a custom Kitchari cleanse specifically for YOUR unique mind and
body type. It includes a phase-in and phase-out meal plancus-
tomized to your Dosha so you can get the most benefit out of your
cleanse.I also give directions on other ancient and modern detoxi-
fication practices you can incorporate into your Kitchari cleanse so
really cleanse from a cellular level.
I
njus
t12weeks
,youwi
llf
eelmor
eradi
ant
,gl
owi
ng,c
onfidentandempower
edt
haneverbef
ore.
You'
l
lknow exac
tlywhatf
oodsyourbodyneeds
,andwheni
tneedst
hem,andhow t
opr
epar
ethem.
Mosti
mportant
ly,you'
l
lbecomeyourownheal
ers
oyoudon'
thave
t
olookout
sideofyoursel
ffort
heanswer
sanymor
e.
Asmygiftt
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ngpar t
oftheVeganBundle,I
'dli
ketogif
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om Ayurvedicwisdom t
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Ther
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