refresh your intention
Refresh Cleanse Prep
Today's email is all about mindset and preparing for the cleanse mentally. Before you shop, before you sip your first morning ghee-licious you must connect with your WHY.
Sit with your journal as you read through this email. Record your intentions and what comes up for you as you read about leaving sugar, booze, caffeine and more behind for a week.
Why are you here?
This cleanse has been a game changer in my life. Cleansing for me is always a doorway to something else, something bigger. It's a time of reflection and ultimately clarity and we get to use this incredible tool called food to get there.
Before we get to the nuts and bolts tomorrow it's paramount for you to form an intention today.
Please close your eyes for a moment and take a deep breath. Become aware of how your body feels in this moment. Visualize how you’ll feel after 7 days of a cleanse lifestyle. Picture yourself feeling clear minded and light, ready to take on anything.
Now write down your intentions for this Refresh Cleanse. Refer to them frequently to remind yourself why you decided to drink ghee with me. What do you want to get out of this experience? Are you ready for release? Are you committed to staying with it even when you want to quit?
Keep an open mind through this process, remain conscious, and let this cleanse reveal your very best YOU.
What Stays and What Goes
Continue taking any medications you are currently on. You will do so throughout the cleanse.
Begin eating three meals a day, no snacks.
Make friends with chewing! Chew each bite 12 - 20 times or better. Remember your stomach does not have teeth.
Laugh! Take yourself and this process lightly. Cleansing can be intense so the more fun you invite in the better.
Sit down to eat. Eating while on the run puts your body in fight or flight and a body on the move doesn't digest well.
Lay down on your left size after meals when possible. You may only be able to do this on the weekend and that is totally ok. Make it a priority where you can. Love yourself enough to do this.
Stop eating really cold foods, frozen foods or iced beverages. Cold puts out your digestive fire. Say so long to your morning smoothie for a little while. Don't worry you can come back to them later if you choose to.
Stop using a microwave to cook or warm food or beverages.
Eliminate processed foods, sugar, alcohol, red meat and caffeine.
This is a real deal cleanse so give yourself the opportunity to go all in. Use this weekend and early next week as prep to begin tapering off caffeine, sugar, alcohol meats and processed foods.
If you drink a lot of caffeine you may experience symptoms of withdrawal. Common symptoms include but are not limited to tiredness, irritability, muscle stiffness, slow elimination or constipation, body aches that mimic flu-like symptoms.
With a list like that I hope you feel empowered in getting caffeine out of your body for a time and if it feels good and the time is right for you, out of your life longer term.
If you need to take it slow begin to cut back over the next 5 days and officially begin your cleanse on that 5th day. Drink plenty of water and use herbal teas to support you through the process. Avoid decaf coffee and teas as they are super dehydrating to your digestive tract. My dear friend, Anne Hofweber who is an Ayurveda practitioner also suggests sucking on cardamom pods throughout the day while coming off caffeine. I'm told it works wonders!
A cleanse provides space to slow way down, take a break and allow your body time to repair. As much as possible clear your schedule especially on the weekend, say no to dinner dates and extra curriculars. Skip cross fit or any other vigorous workouts. R-E-S-T often gets treated like a four letter word (well it is a four letter word but you know what I mean).
This cleanse is specific but gentle, whole foods, plant based and designed to help rid your body of accumulated toxins. You will also find that this time is a reset button allowing your taste buds to reset, give your digestive system a break, reduce inflammation and congestion in the body and most certainly boost your immune system before winter hits.
Tomorrow you will receive a BIG email with your shopping list and the particulars of your cleanse week ahead. There is not an official start date. I am beginning on Wednesday next week. You're welcome to join me then or you can begin on Monday if you prefer. If your body is dependent on caffeine you may want to take 4-5 days before you start the cleanse as you taper off.
To your glorious intentions!
p.s. Throughout this cleanse you are welcome to reply to any email and share your intention, what's happening for you, ask Q's etc.
I have many people to thank for introducing me to the methods that I used in creating this cleanse. My very first health coach and dear friend, Jennifer Moiles. She introduced me to whole foods and helped me believe it was possible to eat vegetables everyday. She also mixed my first ayurvedic herbal blend that I credit to keeping me grounded during a very chaotic time in my life many moons ago when I was experiencing depression and intense suffering of the mind.
Anne Hofweber led me through the most intense two-week cleanse I've ever done. Much of this cleanse came out of that time with her. She saw me through oil enemas and helped to get inflammation in my body down to a point I could run without feeling like I was going to keel over. At the time that was a major miracle and the moving of a mountain that I wasn't sure would ever budge.
get ready to shop
The five colors make our eye blind
The five tones make our ears deaf
The five flavors make our mouths numb
The rule of the sage puts the stomach ahead of the eyes
Thus he picks this over that
- Lao Tzu
Less is more sweet cleansing buddies. Less. Is. More. We have so much excess in our lives. If you let it this cleanse will help you pair down your life and get to the authentic you.
Today you'll be getting your grocery list together and mapping out your cleanse week! Remember you can begin anytime you are ready. I am starting my cleanse on Wednesday.
This list will get you going and may get you through your week. You need to re-stock some veggies late in the week depending on how much you use in your kitchari and mung bean soup.
Your Secret Weapon
1 - jar ghee or 1 pack of unsalted organic butter to make your own.
I like this tutorial (http://thehealthyfoodie.com/homemade-ghee/?mc_cid=afe2f5b52a&mc_eid=d766ad9605) as it shows you what the pot looks like along the way. If you purchase your ghee it can usually be found with the butter some stores have it on the baking isle. Ghee is shelf stable so you can leave it out on your counter. Be sure to use a clean spoon each time you dip into the jar and it will stay fresh for months.
10 red organic apples
3 organic beets (red or golden)
handful fresh currents (optional)
1 ear organic corn
1 red onion
1 small jalepeno
1 bunch organic broccoli
6 organic sweet potatoes
6 organic zucchinis
1 bunch organic carrots (any color)
2 bunches organic greens (kale, collards or chard)
1 piece fresh organic ginger (you need about three thumbs worth)
1 bunch cilantro
Dry Goods + Spices
1 box herbal digest tea, my favorite is Pukka brand
7 cups whole green mung beans or split yellow mung beans
7 cups basmati rice
The following spices will be combined to create your own kitchari spice blend. I recommend purchasing your spices in the bulk isle to save money by purchasing just what you need and ensure your spice blend is fresh and therefore the most potent. If you'd like to skip this part you can order this spice blend. (https://www.amazon.com/gp/product/B00EPLGF7M?ie=UTF8&tag=lacyyoung-20&camp=1789&linkCode=xm2&creativeASIN=B00EPLGF7M&mc_cid=afe2f5b52a&mc_eid=d766ad9605)
2 tbsp ground cumin
4 tsp ground turmeric
2 tsp coriander
2 tsp ginger
2 tsp ground mustard (or you can use mustard seeds if you like the added texture)
2 tsp ground fenugreek
1 tsp ground fennel
1 tsp fennel seeds
Spices for day 2
1 tsp chili powder
1 tsp cumin
These spices will be used in your morning warm ghee.
2 tbsp ground cinnamon
2 tbsp ground cardamom
1 tbsp clove
You will use these oils for self-care rituals
organic sesame oil
raw coconut oil
Triphala Tablets (https://www.amazon.com/gp/product/B000Q454D8?ie=UTF8&tag=lacyyoung-20&camp=1789&linkCode=xm2&creativeASIN=B000Q454D8&mc_cid=afe2f5b52a&mc_eid=d766ad9605)
Dandelion Root (https://www.amazon.com/gp/product/B0016BE6PW?ie=UTF8&tag=lacyyoung-20&camp=1789&linkCode=xm2&creativeASIN=B0016BE6PW&mc_cid=afe2f5b52a&mc_eid=d766ad9605) (liquid) You will drop this into your tea daily throughout the cleanse.
Your Eating Schedule At A Glance
Day 0 - Today you're eating consciously while adding in apples and beets to open the digestive pathways and prepare your internal body for the cleanse. 2 apples (or more) and 1 beet.
Day 1 - Today you're eating consciously while adding in apples and beets to open the digestive pathways and prepare your internal body for the cleanse. You may choose what and how you eat today though I suggest you keep it simple, steamed rice and veggies or if you eat out consider ordering from the sides menu.
If you're going to have a "last supper" do it this weekend and get it out of your system before you begin the cleanse next week. Day 1 is not the day for ice cream and cakes and breads and meats, etc.
At some point in the day eat 3 organic red apples (or more) and 1 beet. Be sure they are raw. You could prepare a juice or eat the apples and then grate the beet into a salad. It doesn't matter how you get them in, just get them in!
Day 2 - Morning ghee begins. 3 meals, no snacks. 3 apples and 1 beet again (these are Incorporated into the days recipes).
Day 3 - Morning ghee. Kitchari + Mung Bean Soup
Day 4 - Morning ghee. Kitchari + Mung Bean Soup
Day 5 - Morning ghee. Kitchari + Mung Bean Soup
Day 6 - Morning ghee. Kitchari + Mung Bean Soup
Day 7 - Morning ghee. Easing back into regular food life with some changes.
Your Eating Schedule Complete with Recipes
Today there are no special recipes. You're eating consciously while adding in apples and beets. At some point in the day eat 3 organic red apples (or more) and 1 beet. Be sure they are raw. You could prepare a juice or eat the apples and then grate the beet into a salad. It doesn't matter how you get them in, just get them in!
DAY 2 Recipes
Today you're eating meals that incorporate your apples and beet. You will begin with a cooked breakfast to start the day grounded and then sweet potato salad for lunch which will help stave off and soften any cravings and raw salad for dinner to begin loosening the accumulations in the body and activating the detox.
IMPORTANT NOTE: Lunch and dinner can be prepared a day ahead for ease if you prefer. Both involve some marinating time or sitting for flavors to meld so plan ahead! Don't let yourself get starving and then start preparing these meals.
Morning protocol with ghee, water and rituals.
Baked Apples with Cinnamon
3 apples, cored and cut in half
2 tsp cinnamon
1 tbsp currents (optional)
Preheat oven to 350 F. Place apples cut side up in an ovenproof dish. Sprinkle apples with cinnamon and currents. Add enough water to cover the bottom of the dish, cover and bake for 20 minutes or until apples are soft.
Sweet Potato Salad with Corn
3 sweet potatoes, peeled and cubed
1 cup fresh corn kernals
1/2 red onion, diced (or you can dice the entire onion, you're going to use the other half for dinner tonight)
1 bell pepper (green or red) diced
1 clove garlic, minced
1 small jalapeno, seeded and minced (optional)
1 tsp ground cumin
1 tsp chili powder
1 lime, juiced
pepper and paprika to taste
Boil water in a large pot. Add sweet potatoes and return water to boiling. Reduce heat, cover and cook until potatoes are tender and cooked through. Drain and cool potatoes. Add all remaining ingredients, mix well and place in fridge. Allow flavors to blend for 3 hours (or more) before serving.
Avocado, Beet and Red Onion Salad
2 avocados, halved and pitted
1 beet grated
1/2 red onion diced
1 lemon, rind sliced into thin strips then juice the lemon
pinch of salt
Mix beets, lemon juice and black pepper. Let marinate for 20 minutes (or longer). Peel and dice avocados. In a large bowl mix avocados with red onion. Add strips of lemon rind. Once beets have marinated add avocado mixture to it. Combine and serve with a pinch of sea salt.
Day 3, 4, 5 and 6 are identical where meals are concerned. You will be taking different amounts of ghee. Breakfast and Lunch are kitchari. Dinner is Mung Bean Soup. If you find you prefer the soup over the kitchari or vice versa you can rearrange your meals accordingly.
This recipe should be plenty of food for 3 meals, but varies based on the vegetables added and your appetite. If you are working during the day, you can make this recipe for dinner, and then have the leftovers for breakfast and lunch. Always warm the leftovers on the stove by adding a little water.
1 cup of basmati rice (pre soaked overnight)
1⁄2 cup split yellow or green mung beans (pre soaked over night)
3 teaspoons kitchari spice mixture
1 sweet potato peeled then sliced thin
1 zucchini sliced
1 bunch kale, collards or chard, torn into small pieces
Place rice and beans in a large pot with 5 cups of water and cover. Bring the water to a boil, then reduce heat to low and spoon off any foam (they call this the "fart foam" as it can lead to gas & bloating). Add spices and stir gently. Layer on sweet potatoes then zucchini. Cover and let simmer. You may need to add more water depending on the amount of vegetables.
Towards the end of cooking, you can add a touch (JUST a touch, 1 tsp or less) of mineral salt, add your greens. When rice and beans are thoroughly cooked, turn off heat and let cool.
Mung Bean Soup
1 cup mung beans (pre soaked over night)
6 cups of water
3 teaspoons kitchari spice mix
2 cups broccoli
2 carrots diced
1 sweet potato, peeld and diced
1 bunch of kale, collards or chard, remove center stalk and tear leaves into small pieces
Place mung beans and water in a large pot, cover and bring to a boil. Reduce to simmer and spoon off any foam. Add veggies (except your greens). Cook for 25 minutes or until beans are soft. Add spices and greens.
Today you get to NOT eat kitchari. ; ) Trust me, by this day you're going to be ready for ANYTHING else. This is your day to ease back into the "real" world of food. You have a lot of freedom on this day but take it slowly, listen to your body and eat accordingly. You will get full much faster so don't push yourself to eat more. Take a few bites, check in with your body and then continue. This is your final day of ghee and it's a LOT so take it slow and keep sipping warm water with lemon and ginger as needed.
Morning protocol with ghee, water and rituals.
Warm cooked rice with steamed veggies of your choosing. Season with a little Bragg's Liquid Aminos.
Lunch + Dinner
Go for something like a veggie bowl or salad. Soups are fine too. Just be sure you stay away from breads, meats, cheeses and added sugar.
Morning Ghee Protocol
the part where you drink butter
Ghee is butter without the milk fat solids. All water and impurities are also removed in the process of making ghee. It is a deeply nourishing substance that enhances digestion and aids in the absorption of nutrients. Those who have milk allergies almost always have zero negative response to ghee. Perhaps the most exciting part is that ghee bonds to fat soluble toxins and delivers them to the intestinal tract to be disposed of.
Beginning on day two you will take your ghee 30 minutes before breakfast. You will eat or drink increasing amounts of ghee as the week progresses. You can either take your ghee straight off the spoon (like a total badass) or do what I do and melt the ghee into 1/2 cup of warm organic spiced almond milk. I add pinches of cardamom, cinnamon and clove for taste. YOU MUST warm the ghee on the stove. NEVER USE A MICROWAVE with ghee.
You may experience nausea after taking the ghee especially as we climb to the higher doses. If this occurs sip warm water with lemon juice and some grated ginger root. You may sip warm water with lemon and grated ginger at any time during this cleanse. I highly recommend using it as a helper especially in the morning with your ghee protocol.
Day 1 - no ghee
Day 2 - 2 tsp ghee
Day 3 - 3 tsp ghee
Day 4 - 4 tsp ghee
Day 5 - 5 tsp ghee
Day 6 - 6 tsp ghee
Day 7 - 7 tsp ghee
If your bowels become uncomfortably loose or you experience too much nausea, do not increase the dose, simply take the same amount as the day before. Because we are combining this pure liquid gold fat with a non-fat diet your body is going to respond very quickly and move into fat metabolism. You may find that you lose your appetite and cravings diminish or leave all together. Begin talking with your body and thank it for releasing years of accumulated toxins!
You will receive two more emails from me to support you through this cleanse. One will arrive Monday with a list of self-care rituals (you have a few oils on your shopping list to get for these rituals) as well as some recommendations on cleaning out your home in support of your cleanse. The next will arrive late in the week to check on you, speak to some of the sensations you may be feeling in your body and give you a little pep talk to KEEP GOING!
Love to you and your body,
meet your cleanse rituals
Today you'll be receiving more information on your ghee protocol, what to do with the supplements and you'll be meeting your cleanse rituals that will support you throughout this process.
Your daily morning ghee can be taken right off a spoon or you can melt it into almond milk with spices on the stove. It's really important that you DO NOT BOIL the almond milk or ghee in this process. You can make the almond milk yourself in a high speed blender or purchase it at your local grocer. There an oldie but goodie tutorial on making your own almond milk here (https://vimeo.com/49638553?mc_cid=3daaa51e0b&mc_eid=d766ad9605). Enjoy the video (it's really fun). Four years ago me says things like "really almondy." If you use store bought almond milk be sure the ingredients list does not include sugar or carageenan.
Dandelion Extract + Triphala
You may drink herbal tea daily between meals or anytime you like. It's a wonderful support for soothing cravings. Drop your dandelion extract into your herbal tea (or warm water with lemon) 1-2 times a day. Use a pure dandelion root tincture or one that also has burdock and/ or nettles. Read the directions on the extract you buy, you may need to vary it per the brand/ dosage recommendations. You may continue taking the supplement for up to 30 days (including the days you cleansed) if you feel it's working for you.
Why you're taking it?
Dandelion is a digestive aid, it increases the release of bile and works in tandem with your ghee, it helps the kidneys clear out waste and replaces potassium lost in the process of urinating out toxins. It's full of vitamin C and A, it helps regulate sugar and insulin levels and lowers blood pressure.
You will take your triphala on day 6 and only on day 6. You can use it after the cleanse if you choose to (I'll provide some direction on that in the next email). Triphala is a widely used balancing herbal formula that is high in Vitamin C, improves digestion, aids in weight release and improves circulation. In small doses it will help to stop up the bowels and in larger doses it acts as a laxative.
Why you're taking it?
We are going to use it as a laxative on day 6 to help your body to purge.
On day 6 just before bed you'll take your triphala. You can either crush the tabs and add them to a 1/2 of warm almond milk with 2 tsp of ghee or wash them down with the warm almond milk with ghee and then warm water. The ghee is essential as it helps your body absorb the herbs.
The amount of triphala you take will be determined by how your body responds to the cleanse.
Loose stools for more than half of the cleanse - take 10 tablets
Constipation for more than half of the cleanse - take 14 tablets
The hope is that you have a significant bowel movement the next morning within the first couple hours of waking up. It's possible that your body will wake you earlier to get up and go to the bathroom. If your body has no response and you do not feel an urge or a building inside take 10 more tablets of triphala along with your morning ghee protocol. Then sip warm water with lemon and ginger and do not eat breakfast until after you eliminate.
Please do not hesitate to contact me if you have any questions on this. Our bodies all respond so differently. Also these numbers are if you're taking the triphala I recommended from Banyan Botanicals. If you've purchased a different brand please email me a photo of the back of your bottle and we will work out dosage.
A reminder about beets and apples
You're taking these the first few days of the cleanse to open up the detox pathways in the body. Beets thin the bile in the body which will assist the ghee in doing it's work. All the steps in this cleanse support the next steps. The apples are doing the same job to thin the bile but also open up the liver detox pathways. Though I've directed you with specific amounts you may eat as many apples as you like leading up to your cleanse.
Throughout the cleanse you'll have up to five daily rituals. You have full permission to pick and choose based on what feels best for you but I highly recommend doing them all daily to get the best results.
1. Oil Pulling with Coconut Oil
Oil pulling is a detoxifying therapy that involves swishing oil around in the mouth to remove toxic build up. Start with 2 teaspoons and pull for 3 - 5 minutes daily upon waking. Be sure you do this first thing and on an empty stomach (before your ghee). Swish the oil around in your mouth, do not swallow or gargle the oil. Pull it in and out through your teeth. If your jaw gets sore you're giving this too much energy. Think about doing a gentle swish. Be sure to spit into the toilet or trash can. Do not spit this in the sink as the coconut oil can harden and clog your pipes!
2. Daily Oil Massage with Sesame Oil (Abhyanga)
Massaging oil on your body is an integral part of this cleanse. Think of it as putting on your protective armor daily! You can oil up before or after your shower. My favorite time is at the end of the day after my shower and before bed. Be sure to put plenty on your feet and you'll sleep like a baby!
Apply the oil to your body using long strokes on your limbs and circles around your joints. There are many benefits of self massage:
tone the muscles and help bring cellulite to the surface to be carried away by the lymph
lubricate the joins
calm the nervous system (this is so good for anyone with a high stress life)
improved voice (throat chakra strengthening)
increased vitality and sense of well being
3. Daily Journaling
Give yourself a few moments to reflect in writing on what happened that day. What are you noticing as you move through this cleanse? What is changing in your mind? In your body? Who do you want to be by the end of this experience? What are you grateful for so far? What has been hard? What has been easy?
4. Speak Kindly
Each day intentionally say nice things to yourself (and mean it!).
Start the day with "Good morning, (say your name). You are wonderful and I love you. This cleanse is doing incredible things for your life and body."
Before each meal look at your food, notice it and say, "Thank you food for nourishing my body."
When you pee or move your bowels say, "I release everything I no longer need with ease."
Before bed say, "You did it! Another day and you did it! Sleep well sweet girl, sleep well and rest your worthy body, mind and spirit."
5. Gently Move Your Body
Go for a walk daily for 20 minutes or more. Super simple. So beneficial.
The following link contains a brief meditation (https://www.dropbox.com/s/z4eaf69b27aflhi/Refresh%20cleanse.m4a?dl=0&mc_cid=3daaa51e0b&mc_eid=d766ad9605) to go deeper into any feelings that may be coming up as you prepare for your cleanse.
I'm here if you have any questions. You will hear from me again on Wednesday.
I hope this finds you well into the apple and beet stage of your cleanse. Or maybe you're already into the ghee stage! Gheeeee!
Today I'm coming to you with some advice on creating a home and kitchen that supports your healthy lifestyle! If there's something in your home that does not promote health, get it out of there right now!
Don’t be fooled by clever marketing phrases like “all natural” or “100% healthy” – there’s a lot of leeway in these claims. The goal is to get consumers to purchase the food, not to improve their health.
You’re too smart to fall for this hoax.
Donate or toss the foods you know contain junky ingredients. Pay special attention to canned foods and packaged items, which are often the worst offenders. My clients often ask, “How do I know which foods are junk?”
Here are a few quick terms that raise red flags:
long shelf-life; packaged in plastic containers, metal cans, or cardboard boxes
artificial food coloring ingredients such as red dye 40, yellow 5, and green 3
artificial sweeteners like aspartame, Splenda, and xylitol
trans fats, often called hydrogenated oils, partially hydrogenated oils, or shortening
any ingredient you can’t pronounce (you'll notice you CAN pronounce everything on your cleanse grocery list - except maybe triphala but I assure you it's a keeper!)
Were you surprised by any of these junk food ingredients, or were they on your radar already? Is there one food in particular that will be hard to part with?
The more you stay committed to whole foods and simple ingredients, the more your health benefits.
Remember I'm here if you have any questions along the way!
Love and mung beans,
p.s. Need a moment in meditation? Find a whole bunch over here. (https://soundcloud.com/lacyyoung?mc_cid=b9a42279e3&mc_eid=d766ad9605)
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