5 Days of Summer Sun, Fresh Foods, Yin Yoga & Massage
“If you eat dead food, you are going to feel dead. If you eat live food, you are going to feel alive.”
– Jason Vale, The Juice Master
Summer is the perfect season to take advantage of food that’s “alive”, particularly fresh local produce. In this case, “dead” food includes anything processed or packaged that won’t go bad. Instead of counting calories, we encourage you to listen to your body and nourish it with as many fruits and vegetables as you like. – it’s all you can eat in this detox! We’re talking huge bowls of salad and plates overflowing with fruits and veggies.
In fact, the foods you eat over these 5 days are lighter than what we consume in our typical diets and will support a cleansing process. In a natural hygiene detox like this one, fruits and vegetables are considered cleansing agents, so ingested along with water, juice and natural oils, your food will have a powerful effect in re-balancing and re-energizing the body – even more powerful than fasting.
How it Works
For 5 consecutive days, be mindful of your diet and gentle with your body. Follow our nutrition guidelines, Yin Yoga sequence and breathing techniques together to experience maximum benefits. Take this time to pamper yourself with trips to the sauna, massage and walks on the beach or spending time in nature.
This summertime detox will make you feel lighter and more energized, removing heaviness that stores up in the body from our regular diets, and boosting the body with pranic energy. You will have the energy to start that new yoga practice or exercise routine or to change your eating habits in the long-term. After this cleanse, your taste-buds will be restored and will become more sensitive to flavor, allowing you to enjoy your food more. Allow the full 5 days to feel maximum benefits.
We recommend having fresh fruits for your morning meal; avoid mixing fruits with vegetables. As a rule of thumb, try to stick with 5 ingredients per dish.
Recommended Fruits: Watermelon, Apples, Melons, Berries, Plums, Peaches, Oranges, Mangoes, Grapes & Lychee
Lunch & Dinner
Prepare either a fresh vegetable salad and/or steamed vegetables for lunch and dinner, daily. If you’re feeling extra hungry, enjoy both!
Vegetables for Steaming
Steaming is an ideal way to prepare vegetables for this detox, allowing them to soften and digest more easily. Avoid frozen vegetables, cooking with oil, and microwaving, as this will remove the natural pranic energy from your food.
Recommended Vegetables: Onions, Broccoli, Cauliflower, Zucchini, Carrots, Bok Choi, Long Green Beans, Potatoes (1 medium per day)
Avoid: Sweet Potatoes, Pumpkin & Avocado
Vegetables for Fresh Salads
Add lime and/or lemon and different types of oil – 2 different per day – to salad to boost liver function and aid in digestion. To make meals pop with flavor, add a pinch of sea salt and a bay leaf or a dash of fresh herbs.
Recommended Vegetables: Lettuce, Spinach, Bell Peppers, Tomatoes, Radishes, Cabbage, Sprouts & Herbs
Recommended Oils: *Look for cold compressed for maximum nutrients
Olive Oil, Coconut Oil, Canola Oil & Flax Seed Oil
Avoid: Vegetable Oil
Recommended Nut Butters: Cashew Nut Butter, Sesame Seed Butter, Pecan Butter, Almond Butter & Tahini
Avoid: Peanut Butter
Try our original recipe for Granny Rachel’s Apple Cooler without the sugar for a delicious and refreshing summer drink!
Recommended Drinks: Water (plain or with lime), Fresh squeezed juice with no added sugar (not canned!), & Smoothies (no milk, yogurt or added sugar)
BASIC VEGETABLE DRINK
Steam, then chop or grate the following vegetables:
1 medium red potato (skin included)
3 celery stalks
3 medium beets
When slightly cooled, mix in a blender and drink warm. You may need to add additional water. The consistency should be that of a thin gruel.
MIXED GREENS SMOOTHIE
Add 8 ounces fresh or unsweetened pineapple or orange juice in a blender, then add any mixture of the following, as desired. Use fresh ingredients rather than dried and prepare each serving fresh.
1 celery stalk with leaves
radish tops from 5 radishes (optional)
1 carrot sliced
1/2 ounce parsley
1/2 ounce chard
1/2 ounce sprouts
VEGETABLE & PINEAPPLE BLEND
Blend the following together:
2 celery stalks
1 cup sliced pineapple
2-3 cups of two of the following green vegetables: broccoli, chard, kale, parsley, spinach, watercress
Most people prefer this blend cold. You may adjust amounts to obtain the quantity of juice that you wish.
To receive the full benefits of this detox, avoid consuming the following:
Beans, Lentils, Meat, Dairy, Honey, Coffee & Processed Food
Yin Yoga Sequence
This gentle Yin Sequence incorporates twists that will activate the digestive system and cleanse the lymphatic system. It will amplify the benefits of the detox program, by increasing blood flow throughout the body to further flush out any toxins. We recommend you practice this sequence 3 times over the 5-day detox in addition to or instead of your own yoga practice.
This gentle sequence should be done slowly and mindfully. Take up to a full hour to complete the program.
Begin by lying down in Shavasana.
Gently come into a Knees to Chest Pose first bringing both knees in together, then alternating knees, and hugging both knees to your chest again.
Gently cross one leg over the other and press your lower knee into your chest to deepen the stretch.
Slowly and with control, lower your knees down to the right side and rest them there, stretching both arms out on the floor. You can turn your neck to look towards the left if it’s comfortable for you, to deepen the twist. Rest in Reclined Right Twist for a few minutes. Keeping both arms extended, slowly raise your knees to center, and lower them down to the left side. Relax in this gentle Reclined Left Twist for a few moments, turning your neck to the right if it’s comfortable for you.
Placing your feet on the mat, lower both knees down to one side, then very slowly bring them to center, and lower them down with control to the other side. Repeat this windshield wiper movement very slowly, inhaling up, exhaling down, for 10 minutes.
Bring both knees to center and stretch your right leg out in front of you. Gently twist your body to the right, resting your left elbow on the mat. Relax in this gentle twist for a few minutes, then repeat on the other side.
Gently lift your legs above you into Happy Baby, reaching your arms against your legs to grab the inside soles of your feet. Open your knees apart and firmly pull your knees down towards your chest. Gently roll from side to side, pulling one leg towards the ground as the other straightens, then pulling gently from the other side. After a few minutes, come back to center and hold Happy Baby for a few moments longer.
Come to rest in Child’s Pose for as long as you need.
When you’re ready, move into Thread the Needle Pose. Come to all fours and gently twist your right arm through the left shoulder, resting your right shoulder on the mat. Raise your left arm towards the sky and if it’s comfortable for you, turn your head to look towards your left fingertips. Hold this pose, then repeat on the other side.
Stretch out with some Seated and Standing Forward Folds, sitting with your legs outstretched in front of you. Inhale, raise your arms overhead and lengthen your spine. Exhale, hinge forward from your hips and lean your torso forward. Keeping your back straight, take hold of your ankles, shins or toes. Lengthen your spine forward with each inhalation and with each exhalation draw your chest in further towards your legs. Remain in this pose for as long as comfortable.
Next, come to a Seated Side Stretch. Carefully stack one leg over the other, placing your hand beneath your shoulder, and lift up, stretching your upper body towards your legs. Come up as far as comfortable for you, finding a balance between a gentle stretch and relaxation. Repeat on the other side.
Come to standing in Mountain Pose. Inhale your arms up and exhale to hinge forward from your hips and lower your torso towards your legs to come into a Folding Forward Bend. Elongate your spine while pushing your hips up towards the sky. If comfortable, hold your calves or ankles with both hands. Breathe smoothly as you hold this position. Inhale and come up to return to mountain.
Inhale your arms up and lower down again into a Standing Half Forward Bend. Place your right hand on the mat in front of your toes. Bend your left knee and rotate your shoulders to the left to open your chest to the side. Extend your left arm towards the ceiling and turn your head to gaze up at your fingertips. Hold this pose for one minute and repeat on the other side.
Come to lie down on your back. From here, move into Bridge Pose. Bend both knees and bring the soles of your feet to the floor close to the buttocks. Place your arms and hands face down by your sides. Pressing firmly into the ground with both feet, begin to lift your pelvis up towards the ceiling. Lift your spine off the floor while keeping your shoulders on the mat. If possible, lift your hips even higher and squeeze your shoulder blades together, pressing the tops of your shoulders into the mat and interlacing your fingers behind your back. Breathe deeply and hold for one minute.
You can end this sequence by lying for a few minutes in Shavasana to further relax your body and calm your mind.
10 Minute Breathing Sequence
Practice both of these sequences each day for 5 minutes each.
Increase exhalation by inhaling 4 counts, exhaling 6. This exercise will detoxify and expel more carbon dioxide.
Alternate nostril breathing
- Place your thumb on your left nostril and and inhale gently through your right nostril. (Use your right or left hand depending on what’s comfortable for you).
- Press down gently on your right nostril with the ring finger and little finger while lifting your right thumb to exhale from your left nostril.
- Inhale from your left nostril, then press your thumb down on your left nostril while lifting your ring and little finger to exhale from your right nostril.
- Repeat continuously, alternating breaths between your right and left nostrils.
Share Your Experience with Us!
For any questions during the detox, please contact Kobi on Facebook or via Email. We would love to hear about your experience on Facebook, Instagram and Twitter. Tag @vagabondtemple and #summersundetox to share your photos and stories!
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