TOTAL MIND-BODY DETOX - The Chopra Center | …chopra.com/sites/default/files/TMBD-CourseManual_201… · · 2017-08-11I’m delighted to welcome you to the Chopra Center’s Total

TOTAL MIND-BODY

DETOXCourse Manual

Balance. Heal. Transform. © Copyright 2017 The Chopra Center at Omni La Costa Resort & Spa

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Table of Contents

Welcome Message from Dr. Sheila Patel …………………………………………………………………… 03

Introduction: How to Use This Guide ………………………………………………….…………………….. 04

Essential Steps:

Session 1: What Is an Ayurvedic Detox? ………..……………………….………………..………….....… 05

Session 2: Preparation ……………………………..………………………………….…………………...........…… 06

Session 3: Cleanse …………………………………………………………………..….…………………….........…… 09

Session 4: Rejuvenation …………………………………………………………….……..………………….........… 18

Session 5: Cultivating a Healthy Lifestyle ………………………………………….………………….....… 26

Common Detox Questions and Answers …………………………..…..…………………………………. 27

Shopping Lists:

Session 2 ……………………………………………………….………………………………………………..................… 34

Session 3 ……………………………………………………….………………………………………………..................… 37

Session 4 ……………………………………………………….………………………………………………..................… 40

Recommended Readings, Practices, and Exercises (by Session) ……………………..…... 43

Glossary ……………………………………………………………………….…………………………………………......…… 48


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A Special Welcome from Dr. Sheila Patel

I’m delighted to welcome you to the Chopra Center’s Total Mind-Body Detox! Our holistic detoxification

program is based on the principles of Ayurveda, one of the world’s oldest systems of natural medicine. As

Ayurveda teaches, health is our natural state. We only become ill when we experience imbalances in our

mind and body—and a major source of these imbalances is physical and emotional toxins. We define a “toxin”

as anything that enters the mind-body system and interferes with our natural state of health, or self-regulation

and self-repair. In this detox program, we will be eliminating these toxins, as well as giving our mind-body

system what it needs to heal and return to its innate state of balance and health. Every practice in the

program is designed to do one or both of these things. All of the practices work together in a synergistic way

to give you much greater benefits than you would receive doing just one of the practices by itself.

Remember to be kind and compassionate to yourself as you go through the program. The goal isn’t to

change everything in your life all at once, but to gradually create a lifestyle that will nurture your health and

well-being in the long-term. Do the best you can, while letting go of the need to do all the practices, or to

do them all perfectly. Part of the benefit of this program is learning to pay attention to the signals from your

body and choosing what is best for you at every step. You are going to receive immense benefits from the

detox program by doing what you can, and practicing good self-care along the way.

It’s also very helpful to enlist the support of your family and friends, letting them know your intentions for

embarking on the detox and asking for any help you need. We are here to support you as well, and will be

offering live Q&A calls as well as a Community forum, where you can get answers to questions that come up

for you during the program.

I wish you the best on your healing journey,

Dr. Sheila Patel


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Introduction: How to Use This Guide

The Total Mind-Body Detox course guide is a handy reference that summarizes the essential steps you need

to take for each session of the program. You will find more detailed information about every step of the

detox within the course itself. We created this at-a-glance guide as a companion resource to make it easy for

you to navigate your detox journey.

This course guide also contains:

• Common Detox Questions and Answers

• Shopping Lists for Session 2, 3, and 4

• Recommended Readings, Practices, and Exercises (complete listing for each session)

• Glossary of key terms used in the course

We encourage you to download and print this course guide so that you can refer to it whenever you need to.


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Session 1: What Is an Ayurvedic Detox?

“Nature has already given us proper instincts for recovering and maintaining balance. Ayurveda’s principles

serve to uncover and sharpen those instincts.” –Deepak Chopra

Our first session together will give you a foundational understanding of the Ayurvedic principles for

eliminating toxins and creating health. You will be using the knowledge and practices you learn in Session 1

throughout the detox program.

Here are the essential steps to take this week to get your detox off to a great start:

• Familiarize yourself with the suggested recipes and recommended supplies.

• Let your friends and family know you are undertaking this detox and enlist their support.

• Complete the Well-being Assessment and the Ama-Ojas Survey.

• Take the Dosha Quiz and find out your Ayurvedic mind-body type.

• Join the Community forum and introduce yourself to your fellow participants in the course.

What to Eat This Week

This week, start to eliminate foods that contribute to ama, or toxicity. These include foods that are canned,

processed, grown with pesticides, or made with artificial sweeteners, colors, additives, or flavorings. You’ll

also want to begin tapering your consumption of caffeine and alcohol. At the same time, begin to eat more

foods that that will strengthen your digestive fire, or agni, including warm, cooked foods, freshly prepared

dishes, and lighter foods that are easy to digest, such as rice, soup, and sautéed vegetables.


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Session 2: Preparation

“By listening to your body and responding to it with awareness, you tap into the field of infinite possibilities,

where the natural experience is balance and well-being.” –Deepak Chopra

In this session, you will prepare your mind, body, spirit, and environment for the cleanse phase that begins

in Session 3. The preparation includes cleaning up and restocking your fridge and pantry, gathering your

supplies, and learning Ayurvedic practices that will support you during the cleansing process—and for years to

come.

Here are the essential steps we recommend for this session:

• Gather the supplies you’ll need for Session 3, which is the Cleanse week of the program. You can

find the Recommended Detox Supplies list here (http://www.chopra.com/online-courses/total-mind-

body-detox/recommended-detox-supplies).

• A day or two before the cleanse begins, stock your refrigerator and pantry with fresh ingredients and

groceries recommended in your Shopping List for Session 3.

Protocol for Session 2

Here is the recommended protocol for this week:

1. Use internal oleation three times per day for seven days.

• About: Internal oleation is a process of ingesting foods that support improve elimination of toxins. The

sesame seeds contain healthy oils that facilitate removal of fat-soluble toxins, while both ingredients

contain healthy fiber for gentle elimination.

• Recipe: Prepare a mixture of 1 cup of white sesame seeds and 1 cup of raisins and store in a sealed

container.

• Instructions: Eat 1 tablespoon of the mixture 3 times daily—an hour before a meal, or two hours after, for

seven consecutive days prior to the start of the cleanse. You will have a little of the mixture leftover after

seven days.

• Helpful Hint: If you have problems digesting seeds, try taking ½ teaspoon of sesame seed oil along with

three or four raisins, three times a day. Another option is to take one teaspoon of tahini (ground sesame

seeds) and about six raisins, three times per day, separate from meals.


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Session 2: Preparation (Continued)

2. Drink ginger tea with meals.

• About: Ginger tea has a strong cleansing effect on the body, supporting digestive health and natural

detoxification pathways. It can also help reduce cravings for sweet and salty foods.

• Recipe: To make one cup of ginger tea, put approximately one heaping teaspoon of coarsely chopped

unpeeled ginger root into a cup of hot water. Let the tea steep for 2 minutes. Strain or let the ginger settle

to the bottom of the cup. To make one quart of ginger tea, coarsely chop an unpeeled 2-inch piece of

whole ginger. Place the pieces into a 2- or 3-quart pot with one quart of purified water. Bring the water

just to a boil and reduce the heat to a simmer. Let the tea simmer for 15 minutes. Strain the ginger pieces

and put the tea into a thermos bottle or store in a glass jar. Reheat the tea as needed.

• Instructions: Drink two to three cups of hot ginger tea a day with meals, as tolerated.

• Helpful Hint: Try sweetening your tea with raw organic honey, chopped mint, or lemon slices.

3. Adjust your sleep schedule.

• About: Most of your body’s self-repairing efforts take place when you get quality sleep. The body typically

requires between 7½ to 8 hours to optimize its natural healing process.

• Instructions: Ideally, you should wake up at 6 am and be in bed by 10 to 10:30 pm.

• Helpful Hint: Try adjusting your sleep schedule in 15-minute increments. For example, if you normally get

up at 7 am, but want to start waking at 6 am, set your alarm and wake up at 6:45 am, then 6:30 am, and

so on. If you need to make significant shifts in your sleep schedule, try 30-minute increments.

4. Start to eat lighter fare and enjoy more warm, cooked foods.

• About: As you prepare for the cleanse phase of your detox next week, we recommend slowly acclimating

yourself to a mono diet, which consists of simple, warm, cooked foods, that are very nourishing and

strengthen your digestion. You will also be eliminating foods that cause ama, or toxicity, in the body.


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Session 2: Preparation (Continued)

• Instructions:

° Reduce or eliminate all processed, packaged, and manufactured foods.

° Reduce or eliminate all sugar-sweetened drinks (replace with ginger tea, non-caffeinated herbal

teas, room-temperature water with a squeeze of lemon or lime, or with cucumber and mint).

° Favor fresh foods and eat more cooked greens, such as spinach, kale, arugula, chard, broccoli,

and cabbage.

° Eat more fruits, vegetables, nuts, and seeds for snacks.

5. Continue your daily practices of meditation, yoga, and pranayama.

• About: These practices are essential for helping to cultivate self-awareness and to reduce the chronic

stress response in the mind and body. These practices also engage self-healing mechanisms by

promoting healthier gene expression and by activating the relaxation response in the body.

• Instructions: Spend some time each day with the practices of meditation, yoga, and pranayama you

began to explore in Session 1.

• Helpful Hint: You can find all video instruction for meditation, yoga, and pranayama in your Session 1

resources. Any time you can devote to these valuable practices will help you prepare your mind, body,

and spirit for the cleanse, in addition to a lifetime of good health. Do what you can, enjoy the process,

and feel the benefits!

What Should I Eat This Week?

You will find the Shopping List for Session 2 in the General Resources section of your course as well as in this course guide. The recipes, which can be found in your course Recipe Booklet, are also located in General Resources, and are designed to support you through the detoxification program. You might also want to look ahead to the Session 3 Shopping List and recipes, as you'll want to have your ingredients on hand when you begin next week's cleanse.


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Session 3: Cleanse

“Your body has an infinite number of unknown possibilities, but it looks to you for direction. When you

introduce an intention, your body finds a way, on its own, to adapt to anything you want.” –Deepak Chopra

This session is dedicated to the cleanse week of the detox program. You will focus on eating a simplified,

cleansing diet, resting, and practicing self-care. These steps will help you release physical and emotional

toxins, allowing your body to move towards its natural state of health and balance.

Here are the essential steps we recommend for the Cleanse week of your detox:

• Go shopping for the recipe ingredients you’ll need this week if you haven’t already done so.

• Simplify your life so that you have plenty of time to rest.

• Notice the ebb and flow of your thoughts, feelings, and sensations, without judgment.

• Surround yourself with joy and beauty.

• Participate in the Community forum.

Important note: Remember that you can find the complete details for these steps in the Session 3 Overview in your course.


During the Cleanse week, we have included seven lessons—one for each day of the cleanse. Each lesson

includes a guided meditation, as well as a recommended yoga pose, a breathing technique, and a detoxifying

Ayurvedic practice. We encourage you to take a little time each day to enjoy these practices and deepen your

detox experience.

For the next seven days, we highly recommend that you eliminate sugar, caffeine, alcohol, red meat, and

processed and refined foods. You will be eating an easy-to-digest mono diet that includes fresh fruits,

vegetables, grains, soups, and stews. These fresh, whole foods will synergize to maximize your natural

detoxification pathways. Use the delicious, nutritious recipes provided in the Total Mind-Body Detox Recipe

Booklet.

The most important thing to remember is to be gentle with yourself and practice good self-care.


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Session 3: Cleanse (Continued)

Your Daily Routine

Morning

Rising with the Sun

• About: For optimal health and balance, Ayurveda recommends that you harmonize your body with

the rhythms of nature. The ideal waking time is around 6 am, or approximately the time of the sunrise.

• Helpful Hint: If you have not yet adjusted to waking by 6 am, continue to make incremental

adjustments to your sleep schedule. Each day, wake up 15 minutes earlier than you usually do, until

you’re waking with the sunrise.

Morning Meditation

• About: Meditating first thing in the morning coincides with the body’s quieter rhythms. As you

develop a morning meditation routine, you will find it gives you the brightness and alertness to enjoy

the rest of your day.

• Instructions: Meditate for 30 minutes early in the morning when you feel fresh. You’ll find simple

instructions for beginning a meditation practice in your Session 1 Resources.

• Helpful Hint: If you cannot meditate early in the morning, or you don’t have the recommended 30

minutes, find a suitable time and meditate for however long you can. As the week continues, it is

likely that you will start to see the benefits of a regular meditation practice and it will be easier to find

the time for a committed routine. The more time you can commit to meditation, the more benefits

you will experience.

Internal Oleation

• About: Internal oleation is a process of ingesting healthy oils to enhance elimination of toxins,

especially fat-soluble toxins. During the cleanse, we recommend taking ghee (clarified butter) to

lubricate and facilitate the detoxification process. If you are not able to tolerate ghee in the morning,

alternate oleation options are given below.


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• Instructions:

° Reduce or eliminate all processed, packaged, and manufactured foods.

° Reduce or eliminate all sugar-sweetened drinks (replace with ginger tea, non-caffeinated herbal

teas, room-temperature water with a squeeze of lemon or lime, or with cucumber and mint).

° Favor fresh foods and eat more cooked greens, such as spinach, kale, arugula, chard, broccoli,

and cabbage.

° Eat more fruits, vegetables, nuts, and seeds for snacks.

• Helpful Hint: If you cannot tolerate drinking pure ghee in the morning, you can mix the ghee in

½ cup almond or coconut milk. If the ghee doesn’t agree with you, reduce to 1 tablespoon. If that

doesn’t help, make delicious Sesame Bliss Balls (the recipe can be found in your Total Mind-Body

Detox Recipe Booklet). If you need a vegan alternative, or you can’t use ghee, you can instead take 2

tablespoons of flaxseed oil, sesame oil, coconut oil, or a blend, such as Udo’s Oil, which you can find

in a health food store or order online.

Personal Morning Routine

• About: Your personal morning routine includes Ayurvedic practices that help to release toxins and

optimize all the functions of the body.

• Instructions:

° Perform oil pulling.

° Brush your teeth and clean your tongue.

° Cleanse and nourish your nasal passages using a neti pot and nasya.

° Enjoy some light yoga.

° Perform an abhyanga self-massage.

° Bathe or shower.


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• Helpful Hint: We recommend adding a new Ayurvedic practice into your routine each day. Do what

you can and remember that even if you’re unable to incorporate all of the Ayurvedic practices every

day, your detox will be a success.

Breakfast

• About: Your breakfast needs to be both balanced and satisfying. Listen to your body’s signals of

hunger in the morning and eat accordingly. We have provided you with recipes for healthy breakfasts

in the Recipe Booklet. These are only suggestions. If you have a favorite healthy, warm, cooked

breakfast recipe, we encourage you to prepare what you enjoy, and combine it with gentle spices and

herbs to aid digestion. Refer to the Six Tastes handout for ideas on healthy food combining.

• Instructions:

° Eat a warm, cooked breakfast (30 minutes after drinking ghee for the first three days of the

cleanse).

° Sip ginger tea with breakfast.

° Sip detox tea or warm water between meals.

Afternoon

Lunch

• About: When the sun is at its brightest, your digestion is at its strongest, and that’s when we

recommend you have your lunch. You can find recipes for delicious, healthy lunches in your Recipe

Booklet.

• Instructions:

° Eat between 12 and 1 pm.

° Sip ginger tea with lunch.

° Sit quietly for five minutes after eating.

° Take a 5- to 15-minute walk to aid digestion.

° Sip detox tea or warm water between lunch and your next meal.


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• Helpful Hint: Lunch should be your largest meal of the day. Eat enough at each meal to carry

you through to the next meal without having to snack. However, if you get very hungry or feel

lightheaded between meals, you can eat a light snack, such as nuts or a piece of fruit.

Afternoon Meditation

• About: Meditating late in the afternoon enhances your body’s self-repair mechanisms, releases any

stress you have experienced during the day, and helps you enjoy a relaxing evening and a good

night’s sleep.

• Instructions: Meditate for 30 minutes. You’ll find simple instructions for beginning a meditation

practice in your Session 1 Resources.

• Helpful Hint: Allow seven or eight hours between your morning and afternoon meditations. If

you don’t have the recommended 30 minutes, do what you can. Something is always better than

nothing!

Evening

Light Dinner

• About: Dinner should be a smaller meal than lunch. Eat at least two hours before bedtime so that the

digestion process doesn’t interfere with your sleep. You can find recipes for healthy dinners in your

Recipe Booklet.

• Instructions:

° Eat a relatively light dinner no later than 7 pm (soup or kitchari is recommended).

° Sip ginger tea with dinner.


° Take a leisurely stroll after dinner.

• Helpful Hint: Avoid late-night meals or snacks and do not go to bed with a full stomach. Eating late at

night interferes with sleep and may create ama through incompletely digested food.


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Journal

• About: Journaling in the evening is a wonderful way to set your intentions for release and facilitate

the physical and emotional detoxification process. Write about what you would like to release, both

physically and emotionally, and what you would like to bring into that space.

• Instructions:

° You can use the online journal in the course or write in your own journal or notebook.

° Bring awareness to the emotional and physical sensations in your body.


° Write about your intentions for what you want to release as well as the positive qualities and

nourishing habits you want to bring into your life.

• Helpful Hint: Writing what you would like to see unfold over the next few weeks transmits your

deepest intentions into the universe, and gives you a foundation upon which to make choices for the

future. Make a commitment to align your choices with what you most desire.

Triphala Supplementation

• About: Triphala is one of the best herbal supplements used to support the digestive tract and the

healthy bacteria in the intestines through antioxidants and healthy fibers.

• Instructions: Take 1,000 mg of triphala two hours after dinner and one hour before bed (assuming

you have eaten by 7 pm and are in bed by 10 pm).

• Helpful Hint: Triphala offers many therapeutic benefits. To learn more, read Explore One of Ayurveda’s Most Popular Herbs: Triphala for Your Good Health in your Session 3 Resources. Triphala

is available for purchase at the Chopra Center Marketplace or from your local health food store.

Gentle Yoga and Deep Breathing

• About: Gentle yoga poses and deep breathing facilitate the release of physical and emotional toxins

by calming the stress response in the body, activating the relaxation response and supporting the

healing process.


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• Instructions:

° To practice the yoga pose of the day, follow the written step-by-step instructions provided in the

Daily Practices section of each lesson.

° For complete yoga video instruction, refer to your Session 1 Resources for the Seven Spiritual

Laws of Yoga practice and Chair Yoga Flow.

° To learn the recommended breathing technique of the day, listen and practice along with the

audio provided in your Daily Practices section, or refer to your Session 1 Resources.

• Helpful Hint: When you practice yoga, focus on tuning in to your breath and your body. Relax into

the poses and let go of thoughts about how you look. Let yourself be comfortable and relaxed in

each pose, keeping your attention on your breath.

Before Bed

Calm Evening Routine

• About: A calm evening routine promotes restful sleep and maximizes your body’s self-repair

mechanisms during your sleeping hours.

• Instructions:

° Minimize intense mental activity or emotional interactions, such as balancing your checkbook,

engaging in challenging discussions, or watching the news before you go to bed.

° Do not watch television or do any work in bed.

° Take a warm bath if you like to relax your body and mind.

° Enjoy some light or inspirational reading and listen to soft music.

• Helpful Hint: If you find yourself tempted to stay up late surfing the Internet, watching TV, or posting

on social media sites, establish a set time (such as 7:30-8:00 pm) to disengage from your electronic

devices, including your phone, computer, tablets, and TV.


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Optional: Abhyanga Self-Massage

• About: If you are having trouble falling asleep at night, or need help unwinding, take a few minutes to

give yourself an Abhyanga self-massage.

• Abhyanga Self-Massage Instructions:

° Use a little warmed oil to massage your body before bed.

° For complete Abhyanga self-massage instructions, refer to the instructional video in your Session

2 Resources. Keep in mind that for your evening self-massage, you can use less oil than you do in

the morning.

• Helpful Hint: If you don’t want to do a full-body massage, try a “mini-abhy,” which emphasizes the

scalp and bottom of the feet.

Sleep

• About: Getting abundant restful sleep is one of the most important foundations for mental and

physical well-being.


° Lights off by 10:30 pm.

° Close your eyes and consciously relax areas of your body that are tense.

° Take slow, easy breaths until you fall asleep.

• Helpful Hint: For maximum detoxification and rejuvenation, getting 7½ to 8 hours of restful sleep is

recommended.


You can find all of the suggested recipes for your cleanse in the Recipe Booklet. The recipes provided are

designed to support you in preparing healthy and delicious meals as you progress through your detoxification

program.


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Breakfast Recipes

• Warm Rolled Oats with Almonds and Raisins

• Hot Quinoa Breakfast Cereal

• Simple Fruit Sauté

Lunch and Dinner Recipes

• Simple Sautéed Asparagus with Lemon

• Kitchari

• Sautéed Vegetables

• Rosemary White Bean Soup

• Simple Carrot Soup

• Basic Vegetable Soup

• Buddha’s Delight Vegetable Stir-Fry

• Split-Pea Dahl

• Indian Rice

• Curried Chickpea Stew


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Session 4: Rejuvenation

“When you drink in nature through your senses, you deepen your awareness of the great silent intelligence

flowing through all things. You nourish your mind, body, and spirit as you connect to the divine love of

Being.” –Deepak Chopra

This session is dedicated to the rejuvenation phase of the detox, allowing your body to renew and rebuild

itself following the cleanse. As you slowly ease out of the cleanse, you will continue to eat fresh, whole foods

and focus on your daily balancing routine, including meditation, yoga, pranayama, and Ayurvedic practices.

Here are the essential steps we recommend for the Rejuvenation week:

• Eat clean with few processed foods.

• Reintroduce foods one at a time.

• Reintroduce fresh salads and greens

• Let go of non-nurturing habits and old patterns.

• Create a lifestyle with long-term benefits.

• Participate in the Community forum.


This week of rest and renewal is vital to incorporating all the benefits of your cleanse. Even if you are feeling

energized and invigorated, we encourage you to slowly and safely ease back into your regular activity as your

body repairs and rebuilds. The daily routine is similar to the routine you established for the Cleanse week,

though there are a few changes.

Your Daily Routine

Morning

Rising with the Sun

• About: For optimal health and balance, Ayurveda recommends that you harmonize your body with

the rhythms of nature. The ideal waking time is around 6 am, or approximately the time of the sunrise.

• Helpful Hint: It takes discipline to consistently wake up at 6 am, but the rewards of harmonizing the

body with the rhythms of nature are big. Try rewarding yourself or spend a few extra moments in

nature every time you wake up by 6 am.


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Session 4: Rejuvenation (Continued)

Morning Meditation

• About: Meditating first thing in the morning coincides with the body’s quieter rhythms. As you have

begun to develop your morning meditation routine over the past few weeks, we hope you are

beginning to notice the positive ripple effect in every area of your life.

• Instructions: Meditate for 30 minutes early in the morning when you feel fresh. As a reminder, you’ll

find simple instructions for meditating in your Session 1 Resources, or you can try one of the guided

meditations in your Session 3 Resources.

• Helpful Hint: Remember to take a few moments to sit in silence after your meditation rather than

getting up immediately. This will help you integrate the benefits of your meditation and ease into your

day feeling more calm and centered. You can introduce some gentle, deep breathing her to integrate

the benefits of your meditation.

Chyawanprash Supplementation

• About: Chyawanprash is an Ayurvedic herbal jam that offers many health-enhancing benefits through

the combination of many different herbs. The wide variety of herbs in the formulation provide the

body with many of the phytonutrients needed for good health. In addition, the ghee allows for

absorption of any fat-soluble vitamins in the jam. You can use the Chopra Center’s chyawanprash

formulation, Biochavan, or buy another high-quality chyawanprash product from your favorite health

food store or online.

• Instructions: Take 1 teaspoon daily, ideally first thing in the morning (after meditation) and at least 15

minutes before eating breakfast.

• Helpful Hint: This rejuvenating supplement comes in the form of a jam. It can be taken by itself, on

toast, or dissolved in warm milk or water.

Personal Morning Routine

• About: During the Rejuvenation week, you will continue to use the Ayurvedic practices that detoxify

and nourish your mind-body system. Instead of performing an Abhyanga self-massage in the

morning, however, you will be using a practice known as dry brushing, which is described in more

detail below.


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• Instructions:

° Perform oil pulling.

° Brush your teeth and clean your tongue.

° Cleanse and nourish your nasal passages using a neti pot and nasya.

° Enjoy some light yoga.

° Dry brush your skin.

° Bathe or shower.

• Helpful Hint: As always, do what you can and create a morning routine that works for you. If

you can’t do all of the Ayurvedic practices every day, you will still benefit by doing a few of them

consistently. If there are any Ayurvedic practices in the course you haven’t yet tried, now is the

perfect time to add a new practice to your daily routine. Give it a try and notice how the practice

benefits your mind, body, and spirit.

Dry Brushing

• About: Dry brushing, or garshana, is an Ayurvedic cleansing technique that increases circulation and

stimulates lymphatic drainage, which are both important in detoxifying the body. It also exfoliates the

skin’s outer layer and stimulates the sweat and oil glands, providing more moisture for the skin.

• Instructions:

° Dry brush in the morning before you shower. Use a natural bristled brush, soft washcloth, loofah, or raw silk

gloves.

° For complete Dry Brushing instructions, refer to your Session 4 Resources.

• Helpful Hint: Dry brush for about five minutes, until your skin feels tingly. Periodically wash your

gloves or brush with warm soap and water.


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Breakfast

• Instructions:

° Eat a healthy, satisfying breakfast.

° Sip ginger tea with breakfast.

° Sip ginger tea, detox tea, or warm water between breakfast and your next meal.

Afternoon

Lunch

• About: When the sun is at its brightest, your digestion is at its strongest, and that’s when we

recommend you have your lunch. You can find a variety of delicious and healthy lunch recipes in your

Recipe Booklet.

• Instructions:

° Eat between 12 and 1 pm.

° Sip ginger tea with lunch.


° Take a 5- to 15-minute walk to aid digestion.

° Sip detox tea or warm water between lunch and your next meal.

• Helpful Hint: After you eat lunch, take a short 10-minute walk, which will aid your digestion and give

you more energy.

Afternoon Meditation

• About: Meditating late in the afternoon enhances your body’s self-repair mechanisms, releases any

stress you have experienced during the day, and helps you enjoy a relaxing evening and a good

night’s sleep.


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• Instructions: Meditate for 30 minutes.

• Helpful Hint: Many people who work at an office find that it works well to meditate just after work,

before dinner and before settling into the evening’s activities. Some people even meditate in their car

or another quiet place before going into the house, knowing that once they see their family, it will be

easy to get distracted and let the meditation slide. Experiment and find what works best for you.

Evening

Light Dinner

• About: Dinner should be a smaller meal than lunch. Eat at least two hours before bedtime so that the

digestion process doesn’t interfere with your sleep.

• Instructions:

° Eat a relatively light dinner no later than 7 pm.

° Sip ginger tea with dinner.


° Take a leisurely stroll after dinner.

• Helpful Hint: Soup makes a wonderful light dinner that is easy for the body to digest. You can try a

variety of vegetable-based soups that are suited to your dosha type.

Triphala Supplementation

• About: Triphala is one of the best herbal supplements used to support the digestive tract and the

healthy bacteria in the intestines through antioxidants and healthy fibers

• Instructions: During the Rejuvenation week, reduce your triphala dosage from 1,000 mg to 500

mg. This will continue to support digestion and detoxification. Take triphala one hour after dinner.

Consider continuing triphala for one month after the program.

• Helpful Hint: Triphala offers many therapeutic benefits. To learn more, read Explore One of Ayurveda’s Most Popular Herbs: Triphala for Your Good Health in your Session 3 Resources.


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Gentle Yoga and Deep Breathing

• About: Gentle yoga poses and deep breathing facilitate the release of physical and emotional toxins,

support the healing process, and unite body, mind, and spirit.

• Instructions:

° You can choose to focus on some of the daily yoga poses that you enjoyed during the Cleanse

week. You may also want to do a longer practice, using the Seven Spiritual Laws of Yoga practice

or Chair Yoga Flow. Both of these videos are in your Session 1 Resources.

° Each evening, choose one of the breathing techniques that you have learned: Ujjayi (Ocean’s Breath), Nadi Shodhana (Alternate Nostril Breath), and Dirga Pranayama (Three-Part Breath). The audio instruction for these practices is in your Session 1 Resources. Spend a few minutes

breathing deeply and completely, noticing how the practice relaxes your mind and body.

• Helpful Hint: When you practice yoga, focus on tuning in to your breath and your body. Relax into

the poses and let go of thoughts about how you look. Let yourself be comfortable and relaxed in

each pose, keeping your attention on your breath.

Before Bed

Calm Evening Routine

• About: A calm evening routine promotes restful sleep and maximizes your body’s self-repair

mechanisms during your sleeping hours.

• Instructions:

° Minimize intense mental activity or emotional interactions, such as balancing your checkbook,

heated discussions, or watching the news before you go to bed.

° Do not watch television or do any work in bed.

° Take a warm bath to relax your body and mind.

° Enjoy some light or inspirational reading and listen to soft music.

• Helpful Hint: If you find yourself tempted to stay up late surfing the Internet, watching TV, or posting

on social media sites, establish a set time (such as 7:30 pm) to disengage from your electronic

devices, including your phone, computer, tablets, and TV.


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Optional: Abhyanga Self-Massage

• About: If you are having trouble falling asleep at night, or need help unwinding, take a few minutes to

give yourself an Abhyanga self-massage.


° Use a little warmed oil to massage your body before bed.

° For complete Abhyanga self-massage instructions, refer to the instructional video in your Session

2 Resources. Keep in mind that for your evening self-massage, you can use less oil that you would

for a morning self-massage.

• Helpful Hint: If you don’t want to do a full-body massage, try a “mini-abhy,” which emphasizes the

scalp and bottom of the feet.

Sleep

• About: Abundant, restful sleep is essential for your physical and emotional health. Your body is self-

repairing while you sleep, releasing the stress of the day and restoring balance and homeostasis.

• Instructions:

° Lights off by 10:30 pm.

° Close your eyes and consciously relax areas of your body that are tense.

° Take slow, easy breaths until you fall asleep.

• Helpful Hint: If you are having any trouble falling—and staying—asleep, read Dr. Deepak Chopra’s

article Restful Sleep the Ayurvedic Way, located in your Session 4 Resources.


You can find all of the suggested recipes for your Rejuvenation week in the Recipe Booklet. In addition to

making the Rejuvenation recipes, you can also use any of the recipes you enjoyed during the Preparation and

Cleanse weeks.


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Breakfast Recipes

• Warm Rolled Oats with Almonds and Raisins

• Hot Quinoa Breakfast Cereal

• Simple Fruit Sauté

• Banana-Blueberry Smoothie

• Apple-Avocado Smoothie

• Breakfast Wraps

• Gluten-free Toast with Almond Butter and Cinnamon Apple Slices

Lunch and Dinner Recipes

• Simple Sautéed Asparagus with Lemon

• Kitchari

• Sautéed Vegetables

• Rosemary White Bean Soup

• Simple Carrot Soup

• Basic Vegetable Soup

• Buddha’s Delight Vegetable Stir-Fry

• Split-Pea Dahl

• Indian Rice

• Curried Chickpea Stew

• Quinoa Pilaf

• Avocado-Cucumber Salad

• Carrot-Beet Salad

• Zucchini Bisque

• Vegetable Hummus Wrap


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Session 5: Cultivating Health for Life

“If you consciously let your body take care of you, it will become your greatest ally and trusted partner.”

- Deepak Chopra

You have devoted a great deal of energy and attention to eliminating physical and emotional toxins, helping

your body to return to its innate state of balance and well-being. Our final session focuses on cultivating a

lifestyle that will continue to support you on your path of expanding health, happiness, and longevity.

Here are the essential steps we recommend as you complete the detox program:

• Take the Well-being Assessment (Post-Detox). Now that you have successfully completed the

cleanse and allowed yourself time for rejuvenation, we encourage you to take the Well-being

Assessment (Post-Detox). Observe the shifts you have made in your physical, emotional, and spiritual

states.

• Take the Ama-Ojas Survey (Post-Detox). At the start of the course, we suggested that you complete

the Ama-Ojas Survey so that you could assess your levels of accumulated toxins (ama) and essential

life energy (ojas). We invite you to take the Ama-Ojas Survey again to see how the cleansing process

has helped you increase your ojas and decrease your ama.

• Review your Dosha Quiz results. Refresh your understanding of your individual mind-body type

(dosha) by reviewing your Dosha Quiz results, which can be found in the left-side navigation menu.

• Visit the Community forum. Take a moment to share your experiences and how you are feeling now

that you have completed the cleanse. What shifts you have experienced in the physical, emotional,

and spiritual realms of your life?


The best diet is one you can maintain for life. The principles you have learned in the Total Mind-Body Detox

provide a reliable guide for what you should eat today, tomorrow, and for years to come. Use the recipes in

your Recipe Booklet and experiment with some of the foods and spices recommended seasonally and for

your unique mind-body type (dosha). Remember to include all six tastes in every meal and to focus on eating

fresh, whole foods.


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Session 5: Cultivating Health for Life (Continued)

Common Detox Questions and Answers

Q. Can I keep taking my prescription medications, probiotics, and other supplements during the detox?

A. Yes. During the detox, it’s important to keep taking whatever medications you are already using to treat

specific medical conditions. If you’re taking “general” supplements such as multivitamins, you could stop

taking those during the cleanse, but this is optional. After the cleanse, you may want to considering working

with your health care provider to come up with a plan to taper or discontinue some of your medications, in

the event that some of your symptoms have improved.

Q. What can I do if I’m feeling overwhelmed by the number of new practices recommended for the cleanse?

A. It’s common to feel overwhelmed at times when you’re doing something quite different from what you’re

used to. If you’re feeling this way, it’s best to consider which practices you’re most drawn to and start with

those. You may want to choose just one practice, such as cleaning your tongue every day, rather than trying

to do the oil pulling, the neti pot, and everything else. You can add those practices in the weeks and months

to come. You have lifetime access to the course, so you can go at your own pace. You’ll benefit from

whatever practice(s) you choose, and when the time is right, you can add more. Remember that there is no

need to change everything overnight. Go slowly! If overwhelm is already an imbalance in your life, you don’t

want to add to your feelings of stress.

Q. How can my intention affect the experience of cleansing?

A. As with everything in life, when you have a clear intention, you give a direction to a process and increase

the likelihood of fulfilling your desires. If you set an intention for what you want to release, you are providing

the cleanse a powerful direction. For example, your intention could be I want to release resentment or I

intend to release physical toxicity. Once you know what your intention is, it’s easier to make conscious

choices that move you in the direction of your desired outcome.

Q. Can I drink the detox tea on a regular basis after I complete the detox program?

A. Yes. The detox tea has many beneficial properties and you can continue to enjoy it after the program.


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Q. What should I do if I feel too hot during the Cleanse week?

A. You can reduce some of the heating elements of the cleanse. For example, instead of ginger tea, you can

try a little peppermint tea. If you are using a sauna or hot tub, reduce the time you spend engaging in this

heat therapy, or try doing it only every other day. Keep in mind that feeling warm during the cleanse is natural

and that this symptom of detoxing typically subsides towards the end of the Cleanse week. However, if you

experience heartburn, rashes, or headaches, consider reducing the items mentioned above.

Q. Is it okay to eat cold or raw food during the cleanse?

A. It’s important to avoid cold and raw foods during the Cleanse week because they are more difficult to

digest. Eating foods such as vegetables at room temperature is okay, but it’s better to steam or sauté them

with a little healthy oil. After you complete the cleanse, it’s fine to start eating more cold and raw foods.

However, if your primary dosha is Vata, or you have a Vata imbalance, it’s best to favor warm or cooked

foods.

Q. Is it okay to use coconut oil for oleation?

A. Although coconut oil is generally a beneficial oil, it’s usually not the best one for cleansing because it’s

cooling, and we’re trying to add heat to the body. If you are a vegan or allergic to nut-based oils, avocado oil

is a good option. However, if coconut oil is the only oil you can tolerate, it’s fine to use it during the cleanse.

Q. After using the neti pot for a few days, I’m experiencing allergy symptoms and sinus headaches. What should I do?

A. It’s important to make sure you’re using the neti pot properly. First, make sure you’re using the

recommended saline concentration because if the concentration is too strong, it can create stinging or

burning, and if it’s too diluted, it can create congestion. Second, make sure you’re not pouring the water

with too much pressure. It should just be a small trickle gently flowing into one nostril and out the other—no

water should be entering your sinus cavities. Using the neti pot in this way should eliminate any headaches

or allergy symptoms caused by incorrect usage. Keep in mind that allergy symptoms are also common

symptoms of the detox process and therefore may not be related to the neti pot. These symptoms should

begin to subside as you reach the end of the cleanse.

Q. How do we drink ghee?

A. Ghee is solid at room temperature so you need to warm it to make it a liquid. The easiest way to do this is

to warm it passively in your hand—just take a small spoonful and let it soften in your palm. You can also warm

it in a saucepan for a few seconds, being careful not to let the ghee get too hot because you don’t want to

burn your tongue or throat.


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Q. If it’s too hard to drink ghee, can I use the sesame-seed mixture or some other alternative for the oleation process?

A. Yes. You can use the sesame-seed mixture or try some tahini, which is already blended. You could also

make the Bliss Ball recipe.

Q. Does tongue brushing have the same benefits as tongue cleaning?

A. No. Tongue brushing doesn’t remove the ama—it just moves it around. Sometimes the toothbrush bristles

push the ama into the tissue of the tongue. With tongue cleaning, you remove the ama directly from the

tongue.

Q. Should I do the oil pulling before or after I clean my tongue

A. A good protocol is to do oil pulling first to “soften” the ama. Then rinse well and brush your teeth, cleaning

your tongue last. By first softening the plaque, you are able to remove more with your brushing and tongue

cleaning. Always rinse well after your routine to remove any oil residue.

Q. Is it okay to substitute agave for honey?

A. In Ayurveda, honey is considered more sattvic or pure. It has enlivening and antibacterial properties and

qualities that agave doesn’t have. However, since you’re only going to use a little bit for taste, either one is

fine. They are both sugar and have a high glycemic index, so just use a little for taste. Both agave and honey

are much healthier than artificial sweeteners.

Q. The chyawanprash jam has sugar cane in it, and I usually avoid sugar. Can I take a capsule form of chyawanprash instead?

A. Chyawanprash contains a very small amount of sugar, which is only included because the herbs in the jam

are so bitter. It’s better to take the jam because your body can more effectively absorb the herbs in this form.

Q. What are the typical reactions of each dosha type to the cleanse?

A. The Vata dosha is made up of space and air and is light and dry. The warm, moist, heavy foods and the

heating practices of the cleanse are therefore very balancing for Vata. Since Pitta types already have a lot

of inner fire, the heating diet and practices can be too much. If you’re a Pitta type and notice symptoms of

overheating (such as a rash, feeling too warm, etc.), then you can ease off the ginger tea, sauna, and other

heat therapy. You may also want to try a little bit of cooling food, such as coconut water or peppermint tea.

The Kapha dosha is made up of earth and water and is inherently heavy. The warm, moist foods and oleation


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may cause Kaphas to feel heavy or sluggish during the cleanse. However, if you’re a Kapha, stick with it as

you’ll feel lighter when you reach the end of the process, and make sure you are eating appropriate portion

sizes and not overeating. If you feel lethargic, be sure to practice some yoga and go for walks because

movement is what Kaphas need to balance their sedentary nature. Kaphas can also try skipping the dinner

meal and simply drink tea or have a small cup of soup to lighten it up.

Q. Why do we need to soak the almonds overnight in the cleanse recipes?

A. During the Cleanse week we’re trying to lighten the work the body must do so that it can rest and

rejuvenate. Soaking nuts, especially almonds, makes it easier for the body to digest them. Once the cleanse is

over and your agni is stronger, you no longer need to soak the nuts. However, Vata types, who typically have

more delicate digestive systems, may find it’s better to keep soaking the nuts.

Q. How can I move through the resistance I feel to making changes in my life?

A. It’s common to experience resistance when we’re making changes in our lifestyle. Most of us find a sense

of safety and comfort in our habits—but not growth. Part of cleansing is letting go of what’s not serving you

so you can evolve and grow. This is why some people may find themselves becoming constipated when

they first begin the cleanse—they’re holding on to habits—conditioned ways of eating, thinking, and reacting.

There’s a natural resistance, yet when you get to the other side, you feel so much healthier, lighter, and more

expansive. Every time you let go of a limiting belief or thought pattern, you open up a huge opportunity

to evolve and grow. As you go through the process, practice noticing what’s happening without judging.

Meditation and yoga will also help you to let go of conditioned thought patterns and resistance. Be gentle

and compassionate with yourself and go as slow as you need to.

Q. When we meditate, why are we instructed to sit upright instead of lying down?

A. Primarily it’s to make sure we stay awake! We tend to associate sleep with lying down, so we are more

likely to fall asleep when we’re meditating. However, if you have back issues or other health conditions that

make it hard to sit upright, then you can lie down as long as you’re not falling asleep every time you meditate.

It’s important to be comfortable when you meditate so do what works for you.

Q. How often should we do a detox?

A. Ideally, four times a year—traditionally at the change of seasons (spring to summer, summer to fall, and

fall to winter, and winter to spring). It’s also beneficial to do a detox any time you are under extreme stress

because that’s when your agni is weakened and you may feel tired or sluggish. That’s a good time to step

back, cleanse, and reignite your agni.


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Q. What can I do about family members who don’t want to join me in making more healthy choices?

A. It’s natural to want everyone around us to embrace something new we’re benefitting from, but remember

that those around you may not be in the same place. It’s best to focus on your own choices and let

your own example inspire your family rather than trying to pressure them to change. When they see you

becoming healthier, happier, and radiant, they may come to you to ask for help. If you’re responsible for

meals in your home, you can use fresh, whole organic foods (predominantly plant-based) that are delicious

and healthy for everyone.

Q. Is it okay to train for a sports event such as a 5k race while I’m doing the detox program?

A. We don’t recommend that you engage in activities that put great physical demands on the body when

you’re doing this program. Instead, wait to do the cleanse until after the race, when you will be able to rest

and take it easy.

Q. Is it okay to take Advil for flu-like symptoms during the cleanse?

A. It’s common to experience flu-like symptoms because you’re releasing toxins and activating the immune

system. Sometimes people may find they need to take a painkiller but it’s ideal to avoid medication if you

can. The flu-like symptoms will subside as you complete the cleanse. Getting plenty of rest and drinking lots

of water will also help. However, if you find the symptoms intolerable, taking a small dose of medication in

order to be comfortable is okay and will not negate the benefits of your cleanse.

Q. Can I use acupuncture or massage as a complement to the detox?

A. Acupuncture can be a great complement to a detox as it can help facilitate release. Be sure to let the

acupuncturist know you’re doing a cleanse and what your intention or goal is in doing the detox so they

can better help you. Massage can also be beneficial. However, be sure to get a restorative massage instead

of a deep tissue massage because your body is already undergoing a lot of change and you don’t want to

aggravate symptoms.

Q. Is it okay to drink kombucha during and after the cleanse?

A. During the cleanse, we don’t include fermented foods such as kombucha because fermented foods are

sour and can be too acidic during a cleanse. However, after the cleanse, kombucha and other naturally

fermented foods can be very beneficial in small amounts as they are a rich source of probiotics.


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Q. The detox instructions say to eliminate or minimize microwaved and leftover food. However, I travel a lot and am unable to prepare fresh foods every day. What should I do?

A. If you are unable to consume the foods you prepare within a day or so, you can freeze them to help lock

in the nutrients and then re-heat (preferably over the stove rather than in the microwave, if possible). You

could also allow the food to thaw and eat at room temperature if that works for you. As a general rule, using

the microwave to reheat food can be okay, as long as the food is initially cooked over a stove or in the oven.

As always, do your best to eat freshly prepared foods.

Q. Why do you recommend white basmati rice instead of other types of rice?

A. During a detox, white basmati rice is the easiest to digest, while still giving you healthy vitamins and

minerals. Brown basmati and other types of long-grain rice contain a lot of fiber and are wonderful options

once you have completed the cleanse.

Q. Do you recommend sesame oil massage for people with skin disorders such as eczema, and psoriasis?

A. Yes, the oil massage is good for everyone, especially those with skin conditions. The oils provide healthy

anti-inflammatories for the skin. Some people find blending sesame and coconut oil is best, as the heating

sesame oil is balance by the cooling coconut oil. You can also try other natural oils such as almond oil or

safflower oil.

Q. How much caffeine can I consume post-detox?

A. The amount depends on your current state of balance and your dosha. Caffeine isn’t bad if you tolerate it.

In fact, coffee has some health benefits if it’s not loaded with sugar and artificial sweeteners. Vatas need to

limit their coffee consumption to one cup maximum because coffee is stimulating and bitter, two qualities

that can aggravate the Vata dosha. Pittas can drink one cup as well, if they are in balance. If your Pitta is out

of balance, you may notice that coffee gives you heartburn, so you should eliminate coffee. Listen to your

body and follow its wisdom. For Kaphas, coffee (and caffeine) isn’t overstimulating and may barely affect

them at all, so they may tolerate two to three cups. A wonderful alternative to coffee is green tea. It contains

caffeine and can make you feel alert without the negative side effects of coffee because of the plant it

comes from. For people who want to avoid stimulation, herbal tea is great. You can sip ginger tea throughout

the day because it’s energizing without the side effects of caffeine.


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Q. How can we limit the toxins we accumulate after we complete the program?

A. All our daily lifestyle choices make a difference in helping us limit the toxins we accumulate, including our

food, sleep routine, and the cleaning and personal products we use. We can also make choices to reduce

stress and let go of emotional upset. Whenever you make a choice, you can ask yourself, “Will this choice

nourish and support my body’s natural physical and emotional health? If the answer is no, make a different

choice. It’s also incredibly beneficial to cultivate a daily spiritual practice. Choose a practice that you enjoy

and that you will do, even if only for a few minutes every day. As you make small changes over time, you’ll

realize how far you’ve come and how much better you feel.

Q. I think I’ve discovered a food sensitivity. What should I do next?

A. If you’ve noticed a category of food that causes you symptoms such as bloating, brain fog, aches, pains,

then you’ll want to eliminate that food from your diet. Remove that food category and bring in other

nourishing foods. Vegetables and healthy grains support the healthy bacteria in the gut and can help restore

the health of the intestinal lining. Sometimes people can reintroduce small amounts of foods that they

were previously sensitive to (once they’ve given their digestive system time to heal) and not have a problem.

The sensitivities won’t go away until the gut is healed. It may help to find a health care provider to get

personalized recommendations.


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Shopping List for Session 2

Preparation Week

Here are the ingredients you’ll need for the Preparation week. Keep in mind that you will be using many of

the same ingredients for the Cleanse week and Rejuvenation week, so once you have stocked up on the

staples, such as the spices, herbs, oats, etc., you won’t need to purchase them again.

Herbs and Spices

Dry

• Salt

• Black pepper

• Nutmeg

• Cinnamon

• Bay leaves

• Black mustard seeds

• Cumin powder

• Cardamom

• Ginger powder

• Turmeric powder

• Coriander powder

• Fennel seeds

• Fenugreek seeds

• Dill

• Thyme

• Himalayan salt

• Curry paste or curry powder or Indian all-spice

• Hing powder (optional)

Fresh

• 1 Head garlic

• 2 Bunches cilantro

• 1–2 Large pieces of ginger root

• Mint (optional)


35

Shopping List for Session 2 (Continued)

Vegetables

Please note that the vegetables you will need will vary according to what you like to include in recipes such

as Sautéed Vegetables and Buddha’s Delight Vegetable Stir-fry.

• 1 lb Carrots

• 1 lb Broccoli

• 1 lb Cauliflower

• 1 lb Celery

• 1 lb Zucchini

• 1 lb Spinach

• 2 Bunches asparagus

• 1 Bunch green onions

• 1 lb Sweet potato

• 3 Leeks or onions

Fruits

• 8 oz Cranberries

• 1 lb Berries (blueberries, raspberries, strawberries, or other berries of your choosing)

• 3 Bananas

• 3 Lemons

• 2 Cups raisins

Oils and Condiments

• Sesame oil

• Olive oil

• Coconut oil

• Ghee

• Tamari sauce

Legumes

• 1 lb uncooked split mung beans

• 1 lb dry yellow split peas

• 1 lb dry chickpeas


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Grains, Seeds, Rice, and Nuts

• 1 lb gluten-free rolled oats

• 8 oz nuts (whichever kind you prefer)

• 8 oz almonds

• 8 oz flax seeds or ground flax meal

• 1 lb quinoa

• 2 lbs white basmati rice

• 2 cups white sesame seeds

Other Goodies

• 8 oz Coconut flakes

• Protein powder, plain or vanilla (without whey or soy)

• 3 Quarts vegetable stock

• 1 Quart nut milk

• 2 Cans coconut milk

• Raw honey (optional)


37


Cleanse Week

Here are the ingredients you’ll need for the Cleanse week. Keep in mind that you will be using many of the

same ingredients for the Preparation week and Cleanse week, so once you have stocked up on the staples,

such as the spices, herbs, oats, etc., you won’t need to purchase them again.

Herbs and Spices

Dry

• Salt

• Black pepper

• Nutmeg

• Cinnamon

• Bay leaves


• Cumin powder

• Cardamom

• Ginger powder

• Turmeric powder


• Fennel seeds

• Fenugreek seeds

• Dill

• Thyme

• Himalayan salt



Fresh

• 1 Head garlic


• 1–2 large pieces of ginger

• 1 Bunch of parsley

• Mint (optional)

• 1–2 Sprigs of rosemary (optional)


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Vegetables


as Sautéed Vegetables and Basic Vegetable Soup.

• 1 lb Carrots

• 1 lb Broccoli


• 1 lb Celery

• 1 lb Zucchini

• 1 lb Spinach

• 2 Bunches asparagus




Fruits



• 3 Bananas

• 3 Lemons

• 1 Cup raisins

Oils and Condiments

• Sesame oil

• Olive oil

• Coconut oil

• Ghee

• Tamari sauce

Legumes

• 1 lb Uncooked split mung beans

• 1 lb Dry yellow split peas

• 1 lb Dry chickpeas

• 1 lb Dry navy beans (or other white beans)


39



• 1 lb Gluten-free rolled oats

• 8 oz Nuts (whichever kind you prefer)

• 8 oz Almonds

• 8 oz Flax seeds or ground flax meal

• 1 lb Quinoa

• 2 lbs White basmati rice

• Sesame seeds (for garnish)

Other Goodies








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Rejuvenation Week

Here are the ingredients you’ll need for the Rejuvenation week. Keep in mind that you will be using many

of the same ingredients for the Cleanse week and Rejuvenation week, so once you have stocked up on the

staples, such as the spices, herbs, oats, etc., you won’t need to purchase them again.

Herbs and Spices

Dry

• Salt

• Black pepper

• Nutmeg

• Cinnamon

• Bay leaves


• Cumin powder

• Cardamom

• Ginger powder

• Turmeric powder


• Fennel seeds

• Fenugreek seeds

• Dill

• Thyme

• Himalayan salt



• Chili flakes

Fresh

• 1 Head garlic


• 1–2 Large pieces of ginger

• 2 Bunches of parsley

• Mint (optional)

• 1–2 Sprigs of rosemary (optional)

• Marjoram

• Tarragon


41


Vegetables


as Sautéed Vegetables and Buddha’s Delight Vegetable Stir-fry.

• 1 lb Carrots

• 1 lb Broccoli


• 1 lb Celery

• 1 lb Zucchini

• 1 lb Spinach

• 1 Bunch Swiss chard




• 1 lb Fresh spinach or other greens

• Bean sprouts

• Sunflower sprouts

• 1 Bunch kale

• 2 Cucumbers

• 1 Bunch of beets

• Favorite lettuce

Fruits



• 3 Bananas

• 3 Lemons

• 1 Cup raisins

• 3 Green apples

• 3 Avocados

Oils and Condiments

• Sesame oil

• Olive oil

• Coconut oil

• Ghee

• Tamari sauce


42


Legumes

• 1 lb Uncooked split mung beans

• ½ lb Dry yellow split peas

• 1 lb Dry chickpeas

• 1 lb Dry navy beans (or other white beans)


• ½ lb Gluten-free rolled oats

• 8 oz Nuts (whichever kind you prefer)

• ½ lb Almonds

• 8 oz Flax seeds or ground flax meal

• 1 lb Quinoa

• 2 lbs White basmati rice

• Sesame seeds (for garnish)

• 1 Jar of almond butter

• 1 Pint black beans

• ¼ Cup pumpkin seeds, pepitas, or sunflower seeds

Other Goodies







• 1 Loaf of gluten-free bread

• 2 Large wraps

• 1 Tub tomato salsa

• Eggs (optional)

• Small tub of hummus

• 12 oz Tofu


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Recommended Readings, Exercises, and Practices

Session 1

Recommended Readings

• What Is Ayurveda?

• The Five Pillars of Well-being

• Agni: Your Digestive Fire

• The Key to Vibrant Health: Know Your Ayurvedic Mind-Body Type

• Easy Ways to Strengthen Your Digestive Fire

• The Six Tastes Chart

• The Six Tastes of Ayurveda

• Eat the Rainbow for Your Good Health

• Conscious Eating the Ayurvedic Way

• Letting Go of Emotional Toxins

• Breathing for Life: The Mind-Body Healing Benefits of Pranayama

• Why Meditate?

• How Yoga Releases Emotional Toxicity

• What Is a Dosha?

Exercises

• The Well-being Assessment

• Ama-Ojas Survey

• Dosha Quiz (can be found on left navigation bar)

Audio and Video Practices

• The Seven Spiritual Laws of Yoga Practice

• Chair Yoga Flow

• So Hum Meditation Instruction

• Pranayama Breathing Instruction Videos: Dirga, Nadi Shodhana, and Ujjayi


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Recommended Readings, Exercises, and Practices (Continued)

Session 2


• Too Bright, Too Loud: Stop Sensory Overload and Relax Your Mind

• Do Less and Be More

• Make the Most of Your Grocery Budget

• Organic vs. Natural: Understanding What Food Labels Mean

• Cooking 101: Tips to Make Meal Preparation Easy and Relaxing

Exercises

• Ayurvedic Oil Pulling

• The Ayurvedic Practice of Tongue Cleaning

• Detox with Daily Heat Therapy

• Create a Special Space for Meditation, Yoga, and Pranayama

Audio and Video Practices

• How to Perform an Abhyanga Self-Massage (self-abhy) (Video and PDF)

• Neti Pot Nasal Cleansing and Nasya (Video and PDF)

Session 3


• Explore One of Ayurveda’s Most Popular Herbs: Triphala for Your Good Health

• The Health Benefits of Drinking Water

• Transform Your Health—and Your Life—with the Power of Intention

• Journaling to Release Stress and Toxicity

• What Are Your Cravings Telling You?

• How to Make the Most Healing Choices

• Healthy Elimination

• What to Expect During Your Cleanse: Natural Remedies for Detox Symptoms

• Nurture Your Relationships with Conscious Communication

• Forgiveness Is a Gift We Give Ourselves

• Acceptance

• Seeing into the Life of Change


45


Exercises

• Instructions for Abdominal Self-Massage

• Experience Emotional Release

• Seven Steps to Emotional Freedom

Guided Meditations

• Eating for Balance

• Expanding Self-Awareness

• Creating Balance

• Your Heart Center

• Miraculous Forgiveness

• Living Well

• Wisdom of the Body

Daily Yoga Poses

• Downward Dog

• Spine Nourishing Pose

• Child’s Pose

• Rag Doll Pose

• Cobra Pose

• Sufi Circles

• Sun Salutations

Pranayama Practices

• Ujjayi, or Ocean’s Breath

• Nadi Shodhana or Alternate Nostril Breath

• Dirga Pranayama, or Three-Part Breath


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Session 4


• Transform Your Relationship with Time

• The Practice of Recapitulation

• Transforming Biology Through Mind-Body Practices

• Restful Sleep the Ayurvedic Way

• Stand Up for Your Health

• Six Tips for a Mindful Exercise Routine

• Harness the Healing Power of Gratitude

Exercises

• Food Diary

• How to Reintroduce Eliminated Foods

• STOP and Make More Conscious Choices

• How to Dry Brush Your Skin

Guided Meditation

• Living Gratefully

Session 5


• Environmental Detox: How to Choose Safe Cleaning Products

• Five Environmental Toxins and How to Reduce Your Exposure

• Seven Toxins in Personal Products You Should Avoid

• Eliminate One Toxin at a Time

• Eat to Balance Your Mind-Body Type

• Choose Happiness over Rigidity

• Seasonal Routines and the Doshas

• Riding Nature’s Waves

• Celebrate Life


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Exercises

• Well-being Assessment (Post-Detox)

• Ama-Ojas Survey (Post-Detox)

• Protect the Environment and Your Health

• The Top Three Tastes to Balance Vata

• The Top Three Tastes to Balance Pitta

• The Top Three Tastes to Balance Kapha

Guided Meditation

• Lightness of Being


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Total Mind-Body Detox Glossary

abhyanga: Ayurvedic oil massage.

agni: digestive fire; our ability to take in experience in all its forms, break it down, use what is needed, and

eliminate what is not useful.

ama: toxic residue that can accumulate in the mind-body system and interfere with our natural state of

health.

amalaki: commonly known as Indian gooseberry or amla, amalaki is considered one of the most powerful

rejuvenating herbs in Ayurveda and is one of the richest natural sources of potent antioxidants.

antioxidant: a substance that inhibits oxidation, and thus reduces damage due to reactive oxygen species or

free radicals.

Ayurveda: one of the world’s oldest systems of natural medicine, originating in the region of India thousands

of years ago. Ayurveda means “the science of life” (ayur = life, veda = science or knowledge).

bioaccumulation: a process resulting in the concentration of substances in living tissues. The term is used

often in reference to chemical contaminants that may do harm to organisms. Bioaccumulation occurs when

an organism absorbs a toxic substance at a rate faster than it can be eliminated.

biological rhythms: natural rhythms for the body’s functions and necessary activities, including body

temperature, endocrine activities, and sleep schedule.

biomarker: a biological feature that can be used to measure the presence or progress of disease or the

effects of treatment.

chronic illness: disease that persists for a long time

conventional medicine: a system in which medical doctors and other health care professionals (such as

nurses, pharmacists, and therapists) treat symptoms and diseases primarily using drugs, radiation, or surgery.

Also called allopathic medicine, Western medicine, mainstream medicine, and orthodox medicine.

detox: the process of identifying, transforming, and eliminating anything that is interfering with the body’s

innate healing mechanisms.

disease: an illness that affects a person, animal, or plant; a state where the body or mind is not working

optimally.


49

Total Mind-Body Detox Glossary (Continued)

DNA: an abbreviation for deoxyribonucleic acid, the molecule that contains the genetic code for all life forms

except for a few viruses. DNA is composed of four chemical bases or building blocks: adenine, thymine,

cytosine, and guanine.

dosha: mind-body principles that govern the flow of intelligence throughout the physiology. There are three

primary doshas:

Vata: dosha responsible for movement

Pitta: dosha responsible for transformation

Kapha: dosha responsible for protection

downregulation: the process by which a cell decreases the quantity of a cellular component, such as RNA

or protein, in response to an external variable. In everyday terms, downregulation refers to “turning off” the

expression of a given gene.

dry brushing: an Ayurvedic cleansing technique of brushing dry skin with raw silk gloves or a loofah. Dry

brushing increases blood circulation and stimulates lymphatic drainage, which are both important in

detoxifying the body. It also exfoliates the skin’s outer layer and stimulates the sweat and oil glands, providing

more moisture for the skin.

dysbiosis: a microbial imbalance on or inside the body.

enzyme: a substance (often a protein) that catalyzes a chemical reaction without being permanently altered

or consumed.

epigenetics: heritable changes in gene function that occur without a change in the DNA sequence; the

study of the chemical modification of specific genes or gene-associated proteins of an organism. Epigenetic

modifications can define how the information in genes is expressed and used by cells.

epigenome: a network of chemical compounds surrounding DNA that modify the genome without altering

the DNA sequences and have a role in determining which genes are active in a particular cell.

estrogen: a steroid hormone that is primarily produced by the ovaries and in lesser amounts, by the adrenal

cortex, placenta, and male testes. Estrogen stimulates secondary sex characteristics and controls the

menstrual cycle in women.

five elements: qualities of nature that are the building blocks of all material existence in the physical world:

space, air, fire, water, and earth.


50


free radical: an unstable, highly reactive atom or atom group carrying an unpaired electron, which can

damage cells and/or DNA.

genetic mutation: a permanent alteration in the DNA sequence that makes up a gene, such that the

sequence differs from what is found in most people. Mutations range in size and they can affect anything

from a single DNA building block (base pair) to a large segment of a chromosome that includes multiple

genes.

genome: all of an organism’s genetic material. The human genome contains 20,000 to 25,000 genes, all the

information needed to make a new human being.

genetically modified organism (GMO): an organism or microorganism whose genetic material has been

altered by means of genetic engineering.

ghee: clarified butter.

hatha yoga: traditionally refers to the practice of physical yoga postures; hatha is now commonly used to

describe gentle, basic classes in which the focus is on individual poses rather than on flowing from pose to

pose with breath-based movements.

herb: any plant with leaves, seeds, or flowers used for flavoring, food, medicine, or perfume.

homeostasis: the processes by which the body maintains equilibrium (balance between opposing pressures)

of various functions and chemical compositions of fluids and tissues.

hormone: a chemical substance formed in one organ or part of the body that is carried in the blood to

another organ or part, where it alters body structure or function.

inflammation: a normal physiological response that creates localized redness, heat, swelling, and pain at the

site of acute injury or infectious attack; a state of activation of inflammatory immune cells in the body that

release inflammatory chemicals.

insulin: a hormone produced in the pancreas that regulates the amount of glucose in the blood.

internal oleation: a preparatory process in which healthy oils are used to optimize release of toxins from the

body.

kitchari: a cleansing and detoxifying meal traditionally made with split mung beans and basmati rice.


51


metabolic pathway: a series of steps found in biochemical reactions that help convert molecules or

substrates, such as sugar, into different, more readily usable materials.

microbiome: all of the genetic material of the micro-organisms in a particular environment, such as the

human body.

microbiota: all of the micro-organisms that live in a particular environment, such as the human body.

micronutrients: the vitamins, minerals, fiber, and phytonutrients needed to maintain normal metabolism and

growth.

mono diet: a simple diet limited to one type of food.

nasya: herbal nasal medication .

neti pot: container used to cleanse the nose with warm salty water.

neurotransmitter: chemical substance that is released at the end of a nerve fiber by the arrival of a nerve

impulse, and by diffusing across the synapse or junction, causes the transfer of the impulse to some other

structure.

oil pulling: a traditional Ayurvedic method of oral care and detoxification that involves swishing sesame or a

similar oil in the mouth for as a means of preventing cavities, reducing bacteria, and promoting healthy gums.

ojas: subtlest life essence, which exists at the junction of consciousness and matter, giving strength and

vitality; the healthiest byproduct of digestion of food and sensory experience.

organic: in chemistry, referring to compounds of carbon; in agriculture, referring to production of food

without the use of chemical pesticides, fertilizers, or genetic manipulation.

oxidation: a loss of electrons from an atom or compound, leaving it more positively charged; the process of

oxidation in the human body damages cell membranes and other structures, including cellular proteins and

DNA.

peptide: a compound consisting of two or more amino acids linked in a chain.

phytonutrients: substances found in certain plants that are believed to be beneficial to human health and

help prevent various diseases; another name for phytonutrients is phytochemicals.

prana: life force or vital breath.


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pratyahara: yogic practice of turning the mind to introspection by voluntarily shutting out distractions

provided by the senses.

rasayana: a Sanskrit word that means “rebuilding the body.” In a detox program, rasayana is the rejuvenation

phase that takes place after the active cleanse, in which we use various herbs and practices to rebuild the

bodily tissues and facilitate the body’s self-repair mechanisms.

Sanskrit: one of the world’s oldest Indo-European languages. The language of Ayurveda includes many

Sanskrit terms.

self-regulation: homeostasis or dynamic non-change in the midst of change.

six tastes: in Ayurveda, the six tastes of food are sweet, sour, salty, bitter, pungent, and astringent.

telomere: a repeated DNA sequence that caps the ends of chromosomes.

toxin: anything that interferes with our natural state of health. There are both physical and emotional toxins:

physical toxins: foreign molecules that accumulate in the system, causing cellular instability,

inflammation, or disruptions in normal biological functioning.

emotional toxins: painful emotions, limiting thought patterns, and constricting beliefs that we hold

onto. The accumulation of these emotional toxins can lead to the development of both physical

illness and mental disorders.

triphala: Ayurvedic herbal formula consisting of three fruits (amalaki, bibhitaki, and haritaki) used to enhance

energy, digestion, immunity, and vitality; a potent antioxidant.

tongue cleaning: the process of using a metal tongue cleaner to remove the build-up of bacteria and plaque

from the tongue.

upregulation: the process by which a cell increases the quantity of a cellular component, such as RNA

or protein, in response to an external variable. In everyday terms, upregulation refers to “turning on” the

expression of a given gene.

vagus nerve: main nerve in the parasympathetic nervous system that helps regulate involuntary functions in

the body, such as heart rate, blood pressure, and digestive functions. Activation of the vagus nerve induces

the relaxation response in the body and creates homeostasis.

vasodilation: widening of the blood vessels.

Documents

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