Eliminate:
all red meat i.e., pork & beef.
all white products i.e., sugar, flour, pastas, breads.
all trans fat containing products i.e., baked goods, candies, etc. You have to read labels and recognize terms such as hydrogenated oils, margarine, shortening, high fructose corn syrup and more.
Eliminate soy products produced from genetically modified plants
Eliminate Dairy Products: Milk, butter, eggs, cheese also products containing these substances
Replacements:
-Replace red meat with organically raised chicken and/or salmon (non-farm raised) or to be vegetarian/vegan replace red meat with nuts, seeds, whole grains (and its products) and legumes
-Replace white products with brown products, this means whole wheat flour, brown rice, whole grain pastas
-Replace trans fats with cold pressed olive oil, replace margarine and butter with non-hydrogenated soft spread products that are made from organically produced olive oil
-Replace white sugar with Agave Nectar: it has a low glycemic index (does not significantly raise blood sugar levels). Alternatives are maple syrup and raw unfiltered honey
-Replace coffee with Green tea (if you must drink coffee limit it to one to two cups per day)
-Replace regular table salt with herbs, seasonings and small amounts of sea salt. Braggs Liquid Aminos is also an option
Meal Planning:
Steamed Vegetables: Most meals should include a lightly or sautéed steamed vegetable such as broccoli, cauliflower, kale greens, chard, brussel sprouts, zucchini, etc.
Raw vegetable salads and steamed vegetables provide fiber in the form of cellulose which in turn keeps the bowels working properly. The indigestible fibers of the plants bind with the bulk of the whole grains and other whole foods to create a very manageable waste product that can be evacuated through the bowels. This fiber also "scrapes" the walls of the intestines and colon to keep waste from accumulating. High fiber diets decrease the risk of colo-rectal cancer.
Raw and slightly steamed vegetables also provide vitamins, minerals, enzymes and other micro-nutrients that boost the body’s ability to fight infections.
Whole Grains: These are brown rice, whole wheat, barley, rye and the products such as breads and pastas made from these grains. They provide complex carbohydrates which digest slowly in your system and provide a prolonged flow of usable glucose that fuels the brain, muscles, organs and other tissues throughout the body.
*Simple sugars or simple carbohydrates such as white flour products, white sugar, high fructose corn syrup, etc., go straight to the blood stream very quickly, give you a rush of sugar energy that quickly dissipates and causes you to "crash" or to become tired, lethargic and irritable.
Whole grains also contain vitamins, minerals and amino acids (the building blocks of protein) and they provide BULK for the intestines and colon that create good bowel movements.
Beans and Legumes: These provide protein, carbohydrates, some vitamins. They often are combined with gains such as rice to create a complete protein
Nuts and Seeds: These should be eaten raw. Some sources insist nuts should be soaked for 12 hours prior to eating in order to breakdown "protein inhibitors" that keep them from being able to digest properly. Seeds such as sunflower can be soaked and sprouted and used in salads. Nut butters can be created from almonds, cashews, sesame seeds and walnuts. Nut milks can be made from almonds, sunflower seeds and sesame seeds primarily. These nut and seed milks are high in protein, are easily digested and can be consumed when one is attempting to fast, cleanse or lose weight. Nuts and seeds can be eaten with vegetables or with dry or fresh fruits.
The science of Yoga advocates a vegetarian diet. However some people might do well to consume some animal products to insure their health. For those folks I recommend Salmon (not-farm raised). You should attempt to get your Salmon from a fresh water source, unpolluted source. Many people like Tuna, but it has been shown to have high levels of mercury and is not recommended. Dairy products such as cheese have high levels of fat (animal fats are extremely bad for the body except for those found in Salmon). They are also high in queso-morphines which are drug like substances to keep you addicted to foods like pizza. If you need dairy products use yogurt that is made from naturally raised and fed cows (no BGH, bovine growth hormone). Milk is not needed for calcium. In fact the countries in the world that consume the most milk, have the highest rates of osteoporosis (weakening of the bones). Check out http://www.notmilk.com/. Milk can also create mucus which creates and exacerbates respiratory problems, colds, flu, etc. Natural yogurt is easier to digest, provide digestive enzymes, b-vitamins and protein.
If you feel that you must have dairy, use milk and cheese that comes from cows raised naturally and that haven’t been injected with hormones, anti-biotics and steroids.
Fresh Raw Juices: Every human being should possess a juicer. The best juicers are made by Champion and Acme. Other commercial juicers are available but might not provide the longevity you want. Consuming a variety of fresh juices on a regular basis provides you with vitamins, minerals, trace minerals, amino acids, enzymes and other nutrients yet to be discovered! You should use organic fruits and vegetables as much as possible. A good basic mix is carrot, spinach, celery, parsley, beet, apple and a piece of ginger.
Supplements: Vitamin C powder, multi-vitamin/mineral, b-complex.
*A good way to get your nutrients is by making smoothies. The basic ingredients of a nutritional smoothie are: Bee Pollen (complete protein, provides high quick energy, strengthens blood vessels, and increases immunity to allergies) and Lewis Laboratories Brewer’s Yeast is recommended for taste (complete protein, minerals, amino acids, enzymes and is easy to digest.) Be cautious if you are chronic sufferer of Candida.
Sunflower seed and/or almonds, fresh juice, blueberries, strawberries, (ONLY USE ORGANIC BERRIES, these can be purchased frozen), banana, flax seed oil and wheat germ oil are also good to use in your smoothies.
Herbs: Uva Ursi, Milk Thistle, Dandelion (Good for detoxing the liver and kidneys).
Take these as a tincture.
Spices: Cayenne pepper, Garlic, Onion, Cumin, Curry, Sage, Thyme, Oregano (used as both seasoning and medicine in your food).
Water: Distilled Water (ad 1 tsp of fresh lemon per gallon), Spring Water, Filtered Water. Our bodies are about 90% water. We need to drink ½ gallon to 1 gallon per day depending on your weight.
After incorporating above program into your lifestyle then you can begin to go on a cleansing fast:
Week one:
Drink ½ gallon to 1 gallon of water throughout each day. Choices in water include distilled water with a teaspoon of fresh lemon juice per gallon.
Eat fresh fruit to start the day: Use cleansing fruits in the morning to stimulate bowel movements. Cleansing fruits are oranges, grapefruits, lemon/lime (juice with water and Agave nectar for sweetness, Agave Nectar has a low glycemic index).
Eat one large green Salad daily: Spinach, Leaf Lettuce, Shredded Carrots, Shredded beets, Onions, Garlic, Celery, Avocado, etc. Make dressing from Fresh Lemon, Olive Oil, Apple Cider Vinegar and Honey or Agave. Blend dressing ingredients with garlic, avocado or your choice.
Steamed Vegetables: Broccoli, Cauliflower, Kale Greens. Season with Olive Oil, Cayenne Pepper, Garlic Powder, Sea Salt or Braggs Liquid Aminos.
Week Two:
½ to 1 gallon of water daily, Fresh Fruits (same as week one), Fresh Salad (same as week one). Eliminate the steamed vegetables.
Week Three:
½ to 1 gallon of water daily, Fresh Fruits, Eliminate the Salads
Week Four:
½ to 1 gallon of water daily, Cleansing Juice: ½ gallon Distilled Water, 4 lemons, 4 oranges, 2 Limes, 1 grapefruit, Honey or Agave (to taste), 1 tbs of Ginger Powder, ¼ teaspoon Cayenne Pepper.
Week Five:
Re-introduce solid food into your diet slowly. Start with fruit, a light vegetable soup and juice for the first two days. Then add salad and steamed vegetables.
Internal Cleansing Program: These kits can be purchased at Whole Foods. They consist of psyllium husk powder, mild laxative, Liver Cleanse, etc. Take these daily during the 4 weeks or at least during the last week.
Enema or Colonic: You can take enemas or have a colonic once per week during the first two weeks of the cleanse and every other day during the final week of the liquid fast.
This cleanse is in preparation to a complete lifestyle change, so do not return to the previous foods that you know to be unhealthy.
Do NOT Live to Eat. Eat to Live!
Yirser Ra Hotep
