Summertime Prep for Vitality & Wellness!

Grace's Goodness welcomes a preparation for the summertime with cleaning and cleansing. Doing cleanses of all kinds support healthy detoxification, a cleaning and “re-setting and lightening” of the body and mind, as well as clarity and focus for the coming warmer months ahead. Stay well by drinking nourishing broths, juices, organic vegetables and fruits, fermented foods, and feel the optimal benefits of a late Spring Cleaning!

 Our offering…The Grace's Goodness Basic Cleanse! Grace Ventura, our Founder of Grace's Goodness, is a Certified Health Coach for many years guiding her clients through this simple, gentle and effective 21 day cleanse.

Before going into the cleanse, I want to acknowledge I appreciate everyone is at a different place in their health, diet, age and environment. Therefore, I am presenting a basic cleanse that is adaptable depending on your needs.

Your local spring climate may, at first, fluctuate between wintery weather and warmer, wetter conditions. With warmer weather, there is also a decline in both our appetite and our need for heavier starchy foods which are more essential during the winter months. With warmer temps, we also welcome the growing season in temperate climates, more fresh and local foods become available, plus adding raw foods are easier on our digestive system and help facilitate cleansing. Raw veggies are highly alkalizing and high in fiber, which helps cleanse the colon. Juices, smoothies, teas and broth all are great cleansers. Bitter and astringent tastes are more prominent during these seasons. Think asparagus, spinach, radishes, dandelion greens, nettles, green peas, grapefruit, pineapple, blueberries, strawberries, raspberries, etc. 

For Summer Cleanses 

With the increased heat, staying cool, relaxation, eating lighter foods and grounding your energy are most important. Being fully present with your meals while savoring the flavor and texture of your food will help minimize the risk of overeating. Summer is a time to enjoy the sweet, bitter, and astringent tastes and to relish in cool, liquid, even slightly oily foods. This is the best time of year to enjoy fresh fruits and salads. Enjoy cool or room temperature water infused with mint or lime. 

 Pampering Yourself

Warm baths with oils, moisturizing skin from head to toe, engaging in calming meditation while gazing at the warm light of a candle, and a gentle yoga routine, all soothe the mind and body. Draw on the love of Kapha with all things moist, and the fire of Pitta with all things hot and spicy, and the Vata in all of us will feel balanced and supported. 

Saunas or Steam 

Sweating is a great way to purify and release toxins. 20 minutes several times/week is recommended.

Catch the Sun’s Rays

Get sun 20 minutes/day if possible.

Sleep

Get plenty of rest. Ideally 8 hours. Go to bed by 10PM and rise at 6AM or close to that. The body releases certain healing hormones between 11:00 p.m. and 2:00 a.m. Being in a deep sleep during this time promotes healing in the body, longevity, youthful appearance, eliminating depression, and helps the hypothalamus to stay in a state of operating normalcy. 

Light Exercise 

Go for a walk, do Yoga, stretch. Light weights are okay. This isn’t a time for heavy workouts, however it is important to move. 

Optional Colonics: 

I recommend 1-2 during the cleanse. You can do enemas instead.  Colonics are similar to a high enema. They gently flush the colon with water eliminating impacted fecal matter and toxins. A clean colon dramatically reduces food cravings, gas, bloating, and constipation. A clean colon means improved digestion, better absorption of nutrients, increased energy and mental clarity, and a general overall improvement 

It is important in the “reboot” of your system that you realign with natural cycles of sleep, eating, high energy and quiet times, etc.  

When does your body want to do these things? Tune in and listen rather than imposing your will on yourself. 

• Eat breakfast, lunch, and dinner 
• Snacks, ideally consisting of an organic apple or an organic grapefruit or berries
• Eat slowly, consciously be aware of chewing your food thoroughly, and stop eating when you are full
• Be relaxed when eating a meal
• Play relaxing music while eating 

Try to maintain approximately 1200 calories/day

Including 8 oz of protein for lunch and dinner with the rest of the meal, veggies & fruit and lots of water, broths, cranberry water and tea throughout the day. 

On the final week you can go as low as 1000 cal/day. 

Lunch 

Lunch is preferably the main meal of the day if possible.

 Avoid Heavy Late Meals

Since the body is winding down in the evening, the digestive juices and metabolism don’t work as hard. Therefore the body tends to have weight gain and digestive issues when you eat a heavy late night meal.

 Organic Foods 

Do your best to only have organic, fresh foods and grass-fed, chemical-free chicken & wild-caught fish.

Avoid high sodium, sugar (including ALL sweeteners other than stevia) and spicy hot foods

Small amounts of cayenne is fine.         

 Here is a Synopsis of the 21 days:

During the first week: We are preparing for the 14 days of Cleansing by simplifying from the carbs, sugars, meats & fats. This is a gradual process. As you can see on the Food List, some carbs and starchy veggies are acceptable. However, No SUGARS or alcohol. Only Stevia is acceptable. Green tea but No coffee.

 If you want to eat meat, add small amounts of organic chicken, turkey and wild white fish (not farmed) or seafood like crab, shrimp, lobster. Lunch is preferably the main meal of the day if possible.

 Since the body is winding down in the evening, the digestive juices and metabolism don’t work as hard. Therefore the body tends to have weight gain and digestive issues when you eat a heavy late night meal.     

During Week 2: You will eliminate ALL starches, fats. We will introduce fresh juice for concentrated nutrition. If you don’t have a juicer, perhaps you can borrow one or there is a fresh juice shop nearby. The other option is a strong blender and a fine strainer. GG Broths are great as well as they are simple, vegan broths.

During Week 3: You will begin the week having fresh juices for 1-3 days...your choice. We will gradually add whole foods back in continuing with broths and adding cooked veggies and some fruits on day 2-4, depending on how long you juiced. On day 5 & 6, smoothies, salad, cooked veggies.

Tips to get the most out of the cleanse:

• Eat breakfast, lunch, and dinner. Snacks, ideally consisting of celery, fennel, jicama sticks, organic apple or an organic grapefruit or berries
• Eat slowly, consciously be aware of chewing your food thoroughly, and stop eating when you are full.
• Be relaxed when eating a meal.
• Eat slowly and consciously chew food thoroughly.
• Play relaxing music while eating                     

Recommendations of what to put in your body (Use as many of these recommendations as you like)

1. Water: When you wake up drink 1 glass of water. The drink 1 glass of warm lemon water... ¼ of a lemon squeezed into a cup of water. This helps balance the ph of the body. During the day, Drink at least ½ your weight in ounces of pure, filtered or spring water with nothing added. Example: If you weigh 140 lbs. drink 70 ounces. I like to measure by using a water bottle. If my water bottle holds 30 oz. I know how many to drink. Use whatever way works for you.
2. GG Broths (all varieties though Immune and Better Belly are milder) or Herbal teas: Drink as much as you want.
3. No sweeteners except Stevia
4. No coffee or caffeine (you can have green tea).
5. Colonics: I recommend 2-3 during the cleanse. You can do enemas instead. Colonics are similar to a high enema. They gently flush the colon with water eliminating impacted fecal matter and toxins. A clean colon dramatically reduces food cravings, gas, bloating, and constipation. A clean colon means improved digestion, better absorption of nutrients, increased energy and mental clarity, and a general overall improvement of health.
6. Apples or Berries. Organic apples or berries help regulate blood sugar, reduce appetite, and increase cleansing of the liver, gallbladder, and colon.
7. Grapefruit: Eat 1 organic grapefruit daily. Enzymes in grapefruit are proven to help release fat. These also help regulate blood sugar, reduce food cravings, and stimulate cleansing of the liver, gallbladder, and colon.
8. Raw Organic Apple Cider Vinegar: Take one tablespoon three times a day. Use as your vinegar of choice in salads and cooking. This stimulates the metabolism and cleansing of the internal organs. It is also very powerful in helping release stored fat cells.
9. Drink Green Tea: Ideally, drink a minimum of one cup per day. Organic green tea stimulates cleansing of the cells, increases metabolism, and helps regulate hunger.
10. Whole Food Supplement:Everyone has nutritional deficiencies. For the body to operate normally these deficiencies must be corrected. You can take a whole food supplement daily, which will supply your body with the needed nutrients for health and weight loss. Super greens such as Synergy, Vitamineral or Four Sigmatic Protein powder (unsweetened) or another that has no soy, sugar or additives.
11.  Coral Calcium: Research has proven that most people are deficient in calcium. Calcium supplementation has been shown to have major health benefits and increase weight loss. Ideally, use a coral calcium that comes in a sachet that is added to the water you drink daily.
12.  Probiotics: All people benefit from taking probiotics. This friendly bacteria, when reintroduced into the body, stimulates metabolism, improves digestion, and helps with cleansing.
13. Organic foods:Do your best to only have organic, fresh foods and grass fed chemical free chicken & wild caught fish
14. Saunas or Steam: Sweating is a great way to purify and release toxins. 2o minutes several times/week is recommended.
15.  Get sun 20 minutes/day if possible.
16.  Get plenty of rest. Ideally 8 hours. Go to bed by 10PM and rise at 6AM or close to that. The body releases certain healing hormones between 11:00 p.m. and 2:00 a.m. Being in a deep sleep during this time promotes healing in the body, longevity, youthful appearance, eliminating depression, and helps the hypothalamus to stay in a state of operating normalcy.
17.  Light exercise: Go for a walk, do Yoga, stretch. Light weights are This isn’t a time for heavy workouts... however it is important to move.

 If you are interested in one on one Coaching through the cleanse, Grace is making some time available for a limited # of clients. Please contact her directly at grace@gracesgoodness.com for details and pricing.

Happy Cleansing!

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