Day 13 ❍ Pro Tips for Cleansing

By now, you’re likely starting to feel the positive shifts from consistent yoga practice, clean eating, and the support of this amazing community. Clean eating is a cornerstone of our Yoga Body Cleanse, but let’s face it—navigating it in today’s fast-paced world can feel daunting. Seriously, how many Sweetgreen salads can we order in a week? Imagine having a clear vision for your meals instead of last-minute choices. Today, we’re diving into practical strategies to help you stay balanced, from smart travel tips to insights on intermittent fasting

🥑 Buying Organic

When buying organic, focus on foods where you eat the skin.  These often have higher pesticide residues whereas foods we peel have a natural layer of protection around the part we ingest. The Environmental Working Group's (EWG) is an incredible resource when it comes to prioritizing organic purchases.  For example, the "Dirty Dozen” is a list of fruits and vegetables with the highest levels of pesticide residues.  The “Clean Fifteen” analyzes the safest foods–all based on 2024 studies.

• EWG's Dirty Dozen

• EWG’s Clean Fifteen

• EWG's Shopper's Guide Summary

🌱 Plant-Based Meats

With the rise of tasty meat alternatives delivering substantial protein, there’s been skepticism about their benefits versus traditional meat. Professor Christopher Gardner from Stanford Medicine, a member of their Prevention Research Center, conducted a clinical study on popular brand Beyond Meats. He supports plant-based meats as a good alternative, suggesting they can serve as a "gateway drug to legumes," while still championing legumes for their protein and fiber.

For more insights, listen to his interview here.

✨ Bone Broth and Alternatives

Bone broth is celebrated for its protein and collagen content, which support gut lining repair. For vegetarians, mushroom broth is a great alternative, offering soothing benefits for the gut, although with less protein

🍅 Nightshades: Nutritional Value vs. Sensitivities

Nightshades, including tomatoes, potatoes, and peppers, offer valuable nutrients but may cause inflammation in sensitive individuals, particularly those with autoimmune conditions. These plants contain alkaloids, which can be toxic in high amounts, so enjoying them in moderation is best.

🥛 Choosing Milk Alternatives

Oat milk is a popular non-dairy alternative but can often be cross-contaminated with other substances. Choose brands made with gluten-free oats and without added sugar or additives. Alternatives like hemp and cashew milk are also excellent choices, as long as they don’t have a lot of additives.  Better yet, try making your own oat/nut milk.  

✈️ Travel-Friendly Eating Tips

On short flights:

• Avoid eating if possible.

• Sip on Tulsi Tea or stay hydrated.

• Check protein bar ingredients; if there are more than five, reconsider.

On long flights:

• Eat a nourishing meal before boarding (e.g., the kelp noodle salad from Erewhon is my favorite).

• Bring a water bottle to fill before you take off. Drink it and then refill it before you take off.

• Sip on Tulsi Tea or stay hydrated.

• Pack snacks like Magic Date Bites, 85% Dark Chocolate, or bone broth packets.

• Wash your hands/bring hand sanitizer when on the plane.

• Bring an eye mask so you can rest on longer flights.

After landing:

• Wash your hands before eating.

• Bring digestive enzymes and probiotics.  This will help you with those fun dinners out or simply adapting to cuisine you are not used to.

• Enjoy the local cuisine and remember to find ways to have protein and fiber as you start your meal.

• Is the mini bar too tempting? You can ask them to keep it empty upon arrival.

• Stay hydrated on your trip.

• If you are at a hotel with a tea kettle, ask them to bring you sliced lemons. Have this in the morning and evening.

• Try to reset your sleep as soon as possible as this will have a huge effect on your appetite hormones.

• You actually don’t have to order a cocktail at dinner.  Mocktails are so trendy and often so damn good!  My favorite is a virgin mojito.  See new recipe below! 

⏳ Intermittent Fasting: A Path to Wellness

Intermittent fasting (IF) offers more than weight management benefits—it supports better sleep, brain health, longevity, and metabolic flexibility. By fasting for 12 hours (e.g., 7 AM–7 PM), your body enters ketosis, enhancing natural detox processes and stimulating cellular repair.

JOURNAL

• What steps can you take to nourish yourself during your next road trip, flight, or long workday?

RECIPE INSPO