Day 4 ❍ Pro Tips for Cleansing
Balancing clean eating as a lifestyle choice is a key element in our 10-day Yoga Body Cleanse. But how do we do that in a modern world, and where do we begin? Today, we will highlight some great places to start, including strategies for eating on a plane, insights into buying organic produce, considerations for intermittent fasting, and much more.
🥑 Which Foods Should I Prioritize When Buying Organic Produce?
When considering buying organic, focus on foods where you eat the skin. These are higher on the list to buy organic, whereas foods we peel have a natural layer of protection around the part we ingest. To guide us, the Environmental Working Group (EWG) has created the "Dirty Dozen," a list of fruits and vegetables with the highest levels of pesticide residues. They offer a comprehensive Shoppers Guide based on their 2024 studies.
🌱 What About Those ‘Plant-Based’ Meat Alternatives?
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 & Alternative Options for Gut Health
Bone broth is renowned for its high protein and collagen content, which help heal the gut lining. For vegetarians, mushroom broth is a great alternative, offering soothing benefits for the gut, although with less protein.
🍅 About Nightshades
Nightshades, including tomatoes, potatoes, eggplants, and peppers, contain alkaloids, which can be toxic in high amounts. Some individuals may experience inflammation or digestive issues from these foods, particularly those with arthritis or autoimmune disorders. However, nightshades can provide valuable nutrients when consumed in moderation.
🥛 Oat Milk, Any Thoughts?
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. Better yet, try making your own oat milk. Alternatives like hemp milk and cashew milk are also excellent choices.
✈️ Tips for Airline Travel & Eating
On shorter flights:
Avoid eating if possible.
Bring bags of Tulsi Tea and ask for hot water. Sip on that and stay hydrated.
Check protein bar ingredients; if there are more than five, reconsider.
On longer flights:
Arrive early to the airport to reduce stress.
Eat a healthy meal right before boarding; I like to bring the kelp noodle salad from Erewhon. Choose something delicious and healthy so you start off nourished!
Bring healthy snacks like Magic Date Bites or 100% Cacao Dark Chocolate Bar. For something savory, bring some packets of Bone Broth and just ask for some hot water.
Upon landing:
If eating rich foods that don’t digest well, take digestive enzymes and probiotics.
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!
Have packets of Bone Broth in your room so you can maintain some protection for you gut.
Countries like Italy and France often regulate food treatments better, making it easier to eat healthily. Still, keep digestive enzymes and probiotics handy for challenging areas.
⏳ Intermittent Fasting: Beyond Weight Management
Intermittent fasting (IF) is not just a trendy weight management technique; it has been used by doctors for years to address various health issues. The practice involves cycling between periods of eating and fasting, offering benefits like weight management, improved metabolic health, enhanced brain function, and potential longevity gains. During fasting, the body undergoes ‘metabolic switching,’ transitioning from using stored sugar to burning fat and producing ketones, which enhances metabolic flexibility and provides numerous physiological benefits.
Ketones are a valuable energy source for cells and stimulate autophagy, a natural process that cleans out damaged or dysfunctional cell components. According to Mark Mattson, a leading expert in the field, intermittent fasting can improve brain function, protect against neurological disorders like Alzheimer's and stroke, and contribute to overall mental health. To reap these benefits, a 12-hour fasting window is recommended, allowing the body to enter a state of ketosis and start its natural cleansing processes. For the Yoga Body Cleanse, consider a 7 AM to 7 PM eating window, which provides a structured yet flexible approach to fasting that aligns with individual schedules and sleep patterns.
The Process of Re-Introducing Common Food Triggers After the 10-Day Cleanse
When re-introducing foods, try one potential trigger at a time. For instance, if you suspect a sensitivity to gluten, reintroduce it first. When moving onto nightshades, you only need to test one, such as potatoes or tomatoes. Gradually, you can determine which foods are suitable for your body.
By implementing these pro tips, you can make more informed choices and maintain a clean eating lifestyle, even in a busy, modern world. Happy cleansing!
JOURNAL
What are some ways you will set yourself up for your next road trip, flight, or long day at work so that you are noursihed?
RECIPE INSPO
I love this take on a revitalizing summer mocktail. My go-to mocktail is always a virgin mojito and I am convinced that hands down, I have the best drink at the table.
This take on our classic mojito mocktail has this fun twist of yuzu! Let’s go!