A Spring Cleanse

Over the years, I’ve discussed the importance of healthy eating. A diet rich in whole foods, specifically varied grains, vegetables, and sustainable proteins help to reduce any stress on the digestive system. Without a doubt, modern times have made our task more difficult. Unless our meals are designed from scratch, it is likely anything pre-made will include any of the following: preservatives, fillers, refined sugars, food coloring, chemical additives, and isolates. Not only may these ingredients hamper our smooth digestive function and possibly accumulate in our GI tract, but they also may effect our absorption which ultimately contributes to disease.

These statements may be inflammatory, but research and experience have proven that processed foods are unhealthy. This is where the cleanse comes in. Many of you have participated in different cleanses over the years (shared in conversation) and have seen the benefits, albeit short term. Since my goal is to provide long term solutions and ultimately vibrant health, I have outlined what I believe to be the best, most gentle spring cleanse for your body.

Let food be thy medicine - Hippocrates.

What is a cleanse?

Most cleanse definitions are grounded in the idea that there are methods to flush toxins out of your system. This is often achieved through a liquid-only diet with plenty of water, and giving your digestive system a break from its regular role can bring about miraculous results, from weight loss to increased energy to glowing skin. Cleanses are often promoted as a way to reset after a period of poor eating habits or even overindulging, such as during the holidays. To minimize this stress, one should treat their digestive system with care, providing only the bare necessities. With this philosophy, after a cleanse meal has been absorbed, the GI tract is given time to heal. And after the duration of the cleanse, you will feel healthier.

Spring, the ideal season.

Why Spring? In Traditional Chinese Medicine (TCM) spring is a time of growth, movement, and renewal of your vital Qi. Springtime succeeds winter, when our bodies traditionally are less active, a time to take a pause, reflect inward and regenerate our energy. In springtime, when the plants and animals reemerge, so too our energies convene for activity. Therefore, with this renewed energy, we must harness it to repair and rejuvenate our health.

The Process:

Pre-cleanse

The pre-cleanse period is a time of up to 1 week before the start of the cleanse. During this time, you should cut back on the foods that aggravate your disharmonies or disease: sugars, processed foods, caffeine, alcohol, tobacco and anything else that remains a thorn in your diet. Yes, taking out the fun is not very glamorous, but bear in mind that after your cleanse, these foods can be reintroduced in moderation. You can also begin to shift the habits that force you into poor eating choices: snacking late, rushed meals, too small or large portions, etc.. (yes, there are many).

The Cleanse Philosophy

When you begin your cleanse, your daily meal plan should be simplified. Any good cook knows that preparation is the key to a successful meal. At a minimum, you should be eating a balanced meal at every sitting. What does that look like? Sticking with the conventional food guidelines: an approximate balance of protein (30%), fat (25%) and carbohydrates (45%). Make sure the foods included in the meal come from natural sources, free of processing and preservatives. During this program, you have the liberty of eating foods for breakfast that you enjoy, as long as they do not have a history of causing gastrointestinal upset. I urge you to keep the recipes simple because the simpler you design the meal, the easier it is to absorb. One caveat, is that lunch and dinner are for the cleanse. This is where the healing meals will take place. I will introduce balanced recipes that include bean sprouts and mung dal beans that will be the staple of the cleanse and provide an environment for detoxification. These meals will also give your digestive system the needed break to begin healing due to its digestibility and quick absorption.

Meal Timing, Duration, Intentions

Meal timing is an essential part of the plan. It important that we give our systems time to rest. Ideally there should be a 12-14 hour break between the last meal of the day and the first meal of the day. In Traditional Chinese Medicine (TCM), the circadian clock explains the natural rhythms of our bodies as it relates to organ function. The Liver functions best between 11pm and 3am. With this in mind, it is vital to give the Liver time to detoxify. So eating the last meal before 7pm and the first meal after 7am the next day, will support that theory. It’s not a fast, but a break. Fasting, unless essential, is considered unhealthy and damaging to the digestive function in TCM.

The Cleanse is a 3-9 day protocol. If your desired effects are not met, then I suggest you seek out professional guidance and help to address your needs.

Timing is essential for not only meal planning but just as important when physically eating. Many meals are rushed, not only in preparation but in consumption. Therefore, I challenge you to embrace a philosophy of mindful eating. The Harvard School of Public Health lists 7 practices for mindful eating, stressing the importance of eating slowly until full.

The Meals

Before we discuss the meals, it it important that you eat enough calories to support 85-90% of your total metabolic needs. Food is important for not only maintaining activity levels, but for organ and brain function. Starving will always have negative consequences. Processes should be done with a deliberate goal in mind, yet through gentle means.

Breakfast: Why not start the day with your choice of meals? After a restful night’s sleep, you should be ravenous and your digestion, whether its compromised or not, is at its peak. You are also creating a stepping stone for the day’s activities. If you provide proper, delightful nourishment all aspects of your being will be awoken and your body, mind, and spirit will interact with the world in a heightened, engaging way.

Choose a well balanced, whole food based meal that you enjoy. Remember to have all the food groups represented (protein, fats and carbs) and that you include enough fiber to meet 1/3 of your daily requirements (women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day).

Lunch & Dinner: These meals will be the foods that cleanse. There are three recipes below: Kitchari, Pho and Congee. Kitachari is the dinner meal. Pho and Congee can be eaten at lunch, interchangeably. These meals have been carefully chosen for their balance, digestibility, and cleansing powers.

Snacks & Hydration

Snacking should be limited, but you can reach for fresh veggies or raw nuts if you find yourself hungry between daytime meals. Just remember that food breaks are very important for healing. Likewise, hydration is important, so you’ll want to aim for approximately 8-12 servings of water or tea during the day.

Post-Cleanse

After your cleanse is complete, you may wish to adopt a longterm plan for eating healthy. This involves slowly reintroducing foods and ingredients back to your diet over a week to 10 days.

You may notice some heightened awareness to the foods that aggravate a condition. If this is the case, try reducing the amount you eat, to see if you are able to improve tolerance over time. In doing so, you've essentially conditioned your digestive system to improve tolerance and hopefully embrace diversity. If this is not possible, seek out support to see if tolerance can be improved with the use of Acupuncture or Herbs. Your body will thank you for it, because less restrictions = more fun at meals.

What are the purported benefits of a cleanse?

Improving your digestive function has a direct effect on your metabolic fire. In turn, your body’s wellness circles back to your ability to absorb food, only second to breath for vitality. If digestive fire is not well, you’re not obtaining optimal health and unprepared to fight disease.

A cleanse may:

• eliminate toxins from the organs, mind and body tissues

• improve digestion and restore regular bowel movements

• improve pain conditions

• support a healthy body weight or weight loss

• improve energy and vitality

As with any cleanse or restricted eating pattern, there are potential problems and precautions you should consider. Be gentle and go slowly. If you don't feel well, stop. It is then you'll want to engage a professional.

The Recipes

There are many different recipes for the 3 meals below. I have chosen the ones that I like best (the links are embedded in the food name), but feel free to do your own research. Include the basic elements of each meal, with only slight variations for taste and any protein additions . By doing so, you will achieve the desired benefit, to reduce digestive stress. I strongly emphasize the need to maintain balance on your plate. Make sure the recipes are divided with the appropriate fat, protein and carb content.

Kitchari is a traditional Ayurvedic dish made with a mixture of yellow split mung beans, basmati rice, and spices. It is easy to make and provides balance, no matter what your constitution calls for.

Pho is a traditional Vietnamese food and has the some of the same magic ingredients as chicken soup — bone broth — but incorporates more herbs and spices to naturally detox your digestive system, boost immunity and speed up your body's recovery time. It's the perfect hydrating, comfort food — warm, hearty, and healing. Bean sprouts are vital to the recipe and avoid adding sauce and ingredients that contain sugar.

Congee is a traditional Chinese dish made with rice, or other grains, and water. Eating congee is a simple and powerful way to support digestion and overall health. In Chinese Medicine, congee is prescribed anytime that Spleen qi- the energy that propels digestion and production of qi and blood- needs to be replenished.

The Recap

• prepare by elimination 1 week prior to starting the cleanse

• 3-9 days in duration

• avoid meals between 7 PM and 7 AM

• enjoy the meals your choose, especially breakfast

• stop if you feel unwell

Nutrition, according to TCM principles, is a well developed specialty. If you wish to consider diet as a way to treat and prevent disease, mention it in your appointment. I rarely focus on this branch because most individuals do not like to change their eating habits. But if your diet is not working for you, even small adaptations and changes can have a profound effect on your health.

Happy Spring!