A Modern Approach to an Ancient Healing Detox

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 In need of a cleanse?
But don’t want to give up real food?

I feel you.

You may know you need to give your

body a break from take-out, drinks out
and a few too many calories in, but you
can’t stand putting yourself through the
deprivation that a cleanse requires.

What if I told you almost everything you

know about
cleansing is wrong?

What if I told you that the most effective way to

detox does not involve any starvation, juices or spicy lemonade?

What if I told you that you can get more benefits than any other cleanse by eating
three, warm, delicious meals a day?

What if I told you it barely requires any cooking and is

extremely affordable?

Well it looks like I’m about to

make your day.
 Kitchari

According to Ayurveda, the world’s oldest health system originat-

ing in India 5000 years ago, there is a secret detox recipe called
“Kitchari.”

Kitchari is the most ancient form of detox, practiced by ancient

Yogis since the time of the Vedas, when yoga was first created.
It has kept millions of people healthy, vibrant and strong, free of
toxins and pollutants for centuries.

I traveled to India to study Ayurveda, this deep and complex

health system, and ended up becoming a Certified Ayurvedic
Practitioner. I fell in love with this holistic methodology of healing
that believes digestion is the cornerstone of health and that
each person needs a unique diet according to their tempera-
ment, physiology, DNA and other characteristics. In fact, I've
even written two books about Ayurveda, "Idiot's Guide to
Ayurveda", which was the best-selling Ayurveda book in 2017
and "Eat Right For Your Mind-Body Type", which has now
become me 12 Week Program.

I believe the secret to health is merging the

best of both worlds- ancient and modern,
Eastern and western.
Prior to that, I had spent years of my life trying to “cleanse.” I’ve done juice cleanses, cab-
bage soup diets and everything else in between. There was even a fireman diet where one day you
just eat tomatoes and another day milk and bananas or something like that. Cleanses to me were a
quick-fix to undo the damage I had done with late night pizza and brownie mix. However,
my cleanses were usually short-lived and I could never manage to get over the headaches and
hunger I felt the entire time.

When I discovered this Ayurvedic method of cleansing, that has been tried and proven for longer
than most civilizations, I was truly impressed. Once I gave it a shot, I finally understood why this an-
cient system of health still lives on and why its regaining popularity today.

I’ve made it my mission to share ancient Ayurvedic wisdom with today’s youth. However an updated,
upgraded and completely plant-based version, free of animal products and difficult-to-pro-
nounce and impossible-to-find spices only available in India.

I would like to welcome you to

Sahara’s Kitchari Cleanse.
 Why Cleanse?
Central to Ayurveda is seasonal cleansing. Be- Cravings, bloating, weight-gain, acne, acidity,
tween seasons, our bodies go through many anxiety, depression and other symptoms many
shifts as the environment changes, which is why it of us suffer from today are actually signs that we
is the best time to detoxify. Cleansing prepares are malnourished.
our systems, mind and body, for the coming sea-
son. I explain more about the seasonal effects on “Malnourished? But doesn’t that mean I’m
our health in my book, Eat Right For Your starving?” you may be thinking.
Mind-Body Type.
Not at all. In fact, most of us are eating too
The reason we need to cleanse regularly is much. Just not of the right foods.
because our bodies are able to function best
when they are clear of impurities. When we
digest food better, we are further able to reap
Though we are
the nutrients of the food, nourishing our bodies
with phytonutrients, making us feel radiant and
calorically full, we are
alive. nutritionally-void.
Ayurveda states that digestion
is the cornerstone to health. It’s not that we are
what we eat but we are what we digest. If we can’t
digest a food, how can we reap its benefits?

Many of us follow a “healthy diet” but still do not

look or feel our best. We are constantly tired,
despite eating all the “right” foods like salads and
smoothies. Even when we eat healthy foods, when
our digestive systems are not in a strong enough
state to break down our foods, we do not absorb
their nutrients. That’s why so many of us are
stuck going from one diet to another.

If that’s you, the problem

is not the diet-it is your
digestion.
The reason nothing has worked for you in the
past is because your body is not able to break
down the foods you are feeding it, leaving you
feeling sluggish, full and bloated.

When food is not digested, it builds up in your

stomach and rots over time. That rotting turns
toxic, spreading throughout your body. Belly fat,
skin problems and other issues are a direct
results of that toxicity.

So what’s the solution?

Cleansing the built-up toxins.
How This Cleanse is

Different?
Ayurveda’s ultimate detox recipe is unlike one you’ve ever seen before.

There are no juices involved.

No cayenne pepper lemonade.
No protein shakes I’m trying to sell you.
No difficult to make raw-food recipes that require fancy ingredients
and tools.
No unlimited credit-card necessary to purchase a long list of
expensive superfoods.
In fact, this detox only requires several ingredients and one pot.

The best of all if you can just cook once and the food can last you for all three days. You’ll save
money, save time and also feel your best. Win, win, win!

In this cleanse:
• you’ll never feel hungry
• you’ll never have “withdrawal headaches”
• you’ll never have to count down minutes until your next meal.

But still make your digestion stronger than any detox you’ve ever done
before.

Ready to find out more about it? Let’s go!

 Introducing Sahara’s
Kitchari Cleanse
Now when I found out about what went in Kitchari, I was not
sold.

Kitchari is traditionally comprised of mung beans and white

basmatirice cooked in ghee (clarified butter) with Indian
spices.

Rice and beans with butter? That did not sound cleansing to
me. Coming from a raw vegan
background, it sounded like a saturated fat bomb with a
load of lard.

But I respected Ayurveda so much and wanted to gain the

benefits from the Kitchari cleanses I had read about. So I
made my own version.

In my version of the Kitchari Cleanse, we

will be fresh-ifying the recipe. (I am Eat Feel
Fresh, after all.)

We will be replacing:

•The rice with quinoa

•The ghee with extra virgin coconut oil
•The mung beans stay the same

I give options for the spices, according to what you have

available, your mind-body type and your preferences

I also added another special ingredient I found while study-

ing Macrobiotics, another ancient system of health that
originated in Japan, called Kombu. Kombu is a Japanese sea
vegetable that aids digestion and makes the beans easier to
digest (since we didn’t all grow up eating them like they did
in India.)
 The Power of
Mono-mealing
The reason Kitchari cleansing is so detoxifying is because it is a mono-
meal. Mono-mealing means you eat a certain food for a specified
amount of time. Mono-mealing is effective because it enables your
body to digest that food better than if you were eating a wide range of
ingredients at the same time. Your body is less confused with just
one type of food than it would be if it had to digest a bunch of different
foods with different energies and digestive requirements. That way, it
can secrete the right amount of acid to break down only that food.

Some people mono-meal with fruit, eating only one type of fruit for a
meal, which is also better for you than eating a bunch of different fruits
at once. Even among food combining, fruits are separated between
acidic, sub-acidic and sw eet, so for example a smoothie with
orange juice and banana would be a bad combination. However, the rea-
son I do not recommend fruit mono-mealing for an extended period of
time is because fruit is higher in sugar. Although the sugar is natural and
preferable to white sugar, it still feeds Candida (yeast) overgrowth in the
body, which attributes to sugar cravings, yeast infections, digestive issues
and other imbalances. I have a free webinar on Killing Your Candida
that dives into all of that if you think you may suffer from Candida-over-
growth (hint: most of us do.)
 Health starts in the

Gut
Kitchari is unique because it is both cleansing and strengthening. By strengthening the digestion, we
cleanse out the toxins.

Digestion is referred to as a “fire” in Ayurveda, called the Agni in Sanskrit. The fire must burn strong
for us to break down our foods and utilize them for energy. Without a strong fire, food rots in our
stomach, becoming toxic. I explain more about this in my book, Eat Right For Your Mind-Body Type.

Kitchari gives our digestive systems a rest from all that struggling, trying to keep up with that gluten,
dairy, coffee, chocolate and cocktails most of us are guilty of consuming.

It is warm and soft, like baby’s food, giving our bodies a chance to rest. We use up about 80% of our
daily energy expenditure just trying to digest food- it’s exhausting. By giving ourselves a few days
to eat something that requires no extra energy to breakdown, suddenly our bodies have a chance
to heal, restore and flourish. That’s why three days may not even be enough for you but it’s a good
start.

I recommend repeating this cleanse every season to give your body a reboot before you enter the
next environmental phase. You may not realize it, but temperature shifts have a huge impact on our
bodies, which is why most of us get sick between seasonal shifts.
 Mung Beans

What even are Mung Beans?

If you’ve never heard of them, don’t be alarmed. In fact, probably most non-Indians haven’t.
Mung beans are little green seeds that are yellow inside, consumed by Indians, Iranians and Middle
Easterners for thousands of years.
They are eaten in four ways: 1) whole, 2) sprouted, 3) split with the skins on 4) split with the skins
removed.

There is a lot of confusion about mung beans in the Western Worlds. First of all, mung beans are
technically not even beans, they are just called that in English. They are a type of pulse called “daal.”
You may have tried Indian “daal” at a restaurant, which is translated most closely to “spiced lentil
soup.” However, that translation isn’t exactly accurate. What you were having was “mung daal” which
is neither a lentil nor a bean.

The Difference between Lentils, Beans and Pulses

Lentils are legumes that are shaped like a lens, wide in the middle and narrowed at the ends.
Beans are larger than lentils and come in various shapes. A pulse is a dry legume that grows in a pod
of one to 12 seeds. It’s technically a little seed. Mung “beans” are pulses, but most places will refer to
them as beans so if you go to a store looking for it, don’t be confused if they’re labeled that way.
Why Mung beans for this cleanse?
Great question and that’s one that I had too! Don’t beans make you bloated and gassy? I thought.
Mung beans do not because as I mentioned, they aren’t even beans and actually improve diges-
tion!

Mung beans are a plant-based protein sources that are extremely easy to digest. Even if you are
the type of person who can’t do beans without feeling gassy, give mung beans a shot. They are
easy to break down and rarely cause side effects. In fact, mung-beans are an alkalizing source of
protein, whereas animal proteins are acidic, making them a better option for balancing your pH
levels.

Our bodies still need protein during a cleanse because it is the building block of every cell in our
bodies. Even three days without protein can attribute to severe blood sugar swings and actually
make us feel worse without it. This is why many of us suffer during juice cleanses.

When we are feeding our bodies nothing but sugar, we put our body into a state of shock and
make them run off sugar for energy. The moment we are start eating again, we crave more food
because we put our bodies into starvation. We hold onto calories because our bodies aren’t sure
if we will lose access to food again. This is why so many people gain all the weight they lost—and
then some—after a juice cleanse. It is not a sustainable or healthy way of cleansing.

Juices are also cold, which damper the digestive fire. Imagine pouring cold water over a flame—
you would put it out. That’s what juice cleansing does to our digestive systems. It shuts off the fire,
rather than making it stronger.

Warm foods, on the other hand, aid our digestive fire and make it stronger. Kitchari has a soft,
soupy consistency that even a baby or pregnant woman could digest without a problem. This gives
our body a state to rest and heal itself.

While eating Kitchari, we are deeply cleansing because we are only eating one, simple, easy-to-
digest food, plus the warming qualities of the food make our digestive fire stronger. This is why
Kitchari is both cleansing and strengthening.
 Quinoa

Quinoa is a South American grain that is a nutrient power-house and in my opinion, a much better
option than the white rice Kitchari is typically comprised of.

Quinoa stabilizes blood sugar levels, while rice can cause a rise in insulin, followed by a crash.
Quinoa does not feed Candida overgrowth and gives you more nutrients than empty, stripped white
rice.

It’s not that quinoa is un-Ayurvedic.. It simply just did not exist 5000 years ago in India when Ayurve-
da was created. However, we have access to this South American superfood now and have the privi-
lege of incorporating it into our diets.

I have done my quinoa version of the Kitchari Cleanse with thousands of clients and seen even bet-
ter results as I did with rice because it’s higher in protein and lower in carbohydrates. Give it a try
yourself!
Kombu
Also not technically “Ayurvedic” either, I recommend kombu, a Japa-
nese sea vegetable, as part of my Kitchari cleanse.

Kombu makes beans easier to digest by coating them with enzymes.

Kombu is also extremely rich in trace minerals, which most of us are
deficient in. The reason for that is because our soil is now depleted
from trace minerals due to pesticides. Salt cravings are a symptomof
trace mineral deficiency, so if you crave salty snacks, then definitely
add Kombu to your Kitchari cleanse. Kombu is used widely in Mac-
robiotic, another ancient health system with a similar approach to
Ayurveda.
 Coconut Oil
Another key change I made to the traditional
Kitchari cleanse is I made it completely plant-
based. Kitchari is usually made with ghee, clari-
fied butter. However, research today has shown
us that plant-based fats are much healthier
than animal-based fats. Dairy causes inflam-
mation in the body and many studies have
shown that humans are not meant to digest a
cow’s milk, as it is not our species. That’s why I
made my Kitchari cleanse using coconut oil, a
nutrient-dense superfood, instead of ghee.
Coconut oil is cleansing, packed with medium
chain triglycerides and extremely healing for
the gut. It is antibacterial, antifungal and anti-
microbial, helping eliminate toxins and Can-
dida overgrowth from the body. Studies have
even shown that coconut oil can help you lose
weight, while ghee will probably make you gain
weight. At the same time, if being underweight
is your problem, you can easily get enough
healthy calories by loading up on coconut oil.
Additionally, the milk 5000 years ago in India
is very different from the milk we have today.
Cows were treated with respect and fed or-
ganic grass. Today, most cows live in factory
farms and are fed GMO corn. On top of that,
virtually all of our dairy products are pasteur-
ized, meaning they have been boiled and are
void of enzymes, leaving them nutritionally
empty. This is why so many people are lactose
intolerant today. If you have access to raw,
unpasteurized, organic ghee, then feel free
to replace coconut oil with it but I have found
that the recipe is even more delicious and
nutritious with coconut oil.

Coconut oil lubricates the system, allowing the

spices of the food to pass through your body.
Without a source of fat, the body does not
assimilate the spices, which is why it’s crucial
to keep a source of healthy fat in. I just always
prefer plant-based rather than animal-based.
Spices
In Ayurveda, spices are medicine. The saying “Let food be your medicine and your medicine be
your food” could not hold any truer. Spices like turmeric are actually now sold in capsules be-
cause of their ample healing benefits.

Simply eating a bowl of Kitchari is like eating a bowl of medicinal herbs. Additionally, certain
spices like turmeric are heat-activated, which is why it’s best to eat them rather than take cap-
sules.

The spices in this Kitchari are tri-Doshic, meaning they are suitable for all
three mind-body types- Vata, Pitta and Kapha.
To find out your mind-body type, take my quiz on www.eatfeelfresh.com. I have specific Kitchari
recipes for each Dosha, which I will be giving in the Eat Right For Your Mind-Body Type™ 12 Week
Program.

In the program, you will actually go through a much deeper version of this cleanse, along with
certain yoga poses, meditations, essential oils and other treatments to further your detoxifica-
tion. You can find out more about the program on www.eatfeelfresh.com as well.
How to do Sahara’s
Kitchari Cleanse
I recommend doing this cleanse over a weekend
(Friday, Saturday, Sunday) when you don’t have any
plans. A long weekend would be perfect for this. All
you need is three days to begin cleansing deeper
layers in your body from impurities.

Pre Cleanse:

I recommend taking the weeks prior to

the cleanse to remove impurities from
your diet. These include:
• Alcohol
• Recreational Drugs
• Coffee
• Gluten
• Sugar
• Dairy if you have any symptom
of lactose intolerance
• Fried food
• Packaged foods

The reason I ask you to remove these things from

your diet for the weeks prior to the cleanse is because
you will not be able to detoxify your body from the
cellular level if you have traces of these things still in
your symptom. A 3-day cleanse is not going to do
much for you if you’re eating junk food before
and after. However, it can totally change your body if
you’ve detoxified before and after. You can continue
eating as you normally do, just remove these things
from your diet and lifestyle.

If you aren’t sure how to even eat without these

things, then my 12 Week Eat Right For Your Mind-
Body Type™Program will have all the recipes, guide-
lines and support you need, for pre-cleanse and
post-cleanse.
What’s still okay to eat:
• Vegetables
• Fruits
• Nuts
• Seeds
• Grains
• Organic tempeh or tofu
• Wild-caught salmon or organic chicken (if non-vegetarian)
• Herbal teas
• Stevia

After you’ve given your body a break for a few weeks and have a quiet
3-day weekend, it’s time to begin the cleanse.
First thing you need to do:

Shopping!
Unlike many juice or raw food cleanses, Kitchari cleansing is extremely affordable. In fact, you’ll
probably save money on it because it’s so simple.

Not only are you going to heal your health and relax your mind and body this weekend, but
you’re also going to save money you would’ve normally spent on brunches, lunches, coffees,
smoothies, dinners, drinks, desserts and all the other weekend indulgences we often spend
on.

Cleansing is looking a little more

cheerful now, isn’t it?
You’ll only need a few staples that will last you far past this cleanse. In fact, I’m going to guess
you already have a few of them!

The portions of this recipe are for about a day and half, but you can double up and make
enough to last you for the entire three days, depending on how much you eat. It’s totally safe
to leave the Kitchari in the fridge, which is also going to save you lots of time and energy on not
needing to cook this weekend.
Ingredients:
For the recipe you’ll need:
• 2 cups quinoa (red or white, your choice. I personally
prefer red)

• 1 cup mung beans (Most natural grocery stores will

have them, as well as Indian supermarkets, which is
probably where you will you’re your best deal. Pick the
yellow split ones. They may also be calledmung/moong
daal, yellow split peas or yellow split lentils.)

• 6 cups filtered, fluoride-free water

• 2 tbsp. raw organic sesame, coconut or mustard oil

(sesame for Vata, coconut for Pitta, mustard for Kapha)

• 1 piece kombu (the Japanese sea vegetable. You can

find it on Amazon for the best deal, in the Japanese
aisle of WholeFoods or at your local Asian supermarket)

• 1 red onion, chopped

• 2 tsp.turmeric

• 1tsp.cumin

• 1 tsp.mustard seeds

• 1tsp.sea salt

• Greens (your choice: kale, spinach, broccoli, chard)

• Garnish: Lime and cilantro

Note: If quinoa does not digest well with you, you can
also use brown basmati rice, which will increase the
cooking time for 1 hour
Optional Spices To Customize Your Cleanse
• 1/2 tbsp. grated fresh ginger or ginger paste (recommended for Vata and
Kapha types or during the winter)
• 1 tsp. fennel seeds (great for digestion, best for summer)
• 4 Cardamom pods or 2 tsp. (recommended for winter)
• 1 Cinnamon stick or 2 tsp. (recommended if you crave sweets)
• 1 tsp. Coriander (recommended for extra detox)
• 1 tsp. Cayenne pepper or green chilies (recommended for a metabolic kick,
but not recommended for Pitta types)

Keep in mind you can play around with the quantities of the spices above. This is just a
recommendation based on what a typical Western person likes. If you like your food very
flavorful, by all means, add more of the spices. If you aren’t into spices, then take them out
and only use the ones you like. Just remember that when it comes to spices, a little goes a
long way! You don’t want to over spice your food because it may leave it tasting

Now the best part about Kitchari is how easy

it is to make. It literally just takes one pot!
You can also make it in a pressure cooker for faster results, which will
take about 25 minutes.

Directions:
1. Soak the mung beans overnight or at least 6 hours for optimal digestion
2. Rinse and drain the mung beans. Wash the quinoa
3. In a large pan (you’ll be making everything in this pan so pick a large one),
heat the 2 tbsp.coconut oil. Sauté the mustard seeds until you hear a
popping sound. That means they are activated.
4. Chop up the onions and add them to the pan. Sauté until translucent.
5. Add the 6 cups water, mung beans, quinoa, kombu and spices to the pan
(basically everything except the greens.)
6. Bring to boil and then reduce heat and let simmer for 30-40minutes or until
well cooked. The final version should have a soft and creamy consistency.
7. Stir in the greens for a few minutes when you are ready to eat, as you don’t
want to overcook them.
8. Serve in a bowl, eating mindfully. Squeeze a lime and garnish with cilantro
for extra flavor.
 The Game Plan:

Now for these three days, you’ll

be eating this Kitchari for
breakfast, lunch, and dinner.
The reason is because that way you won’t be eat- Between meals, our body is digesting and de-
ing for flavor but rather for actual physical hunger. toxifying from our last meal. If we keep snack-
ing in between, we get in the way of that crucial
We often overeat because we simply like the taste detoxification process. If you are truly hungry
of that food. However, when you know lunch is in between meals, you can have a few spoons
going to be the same thing as breakfast, which of Kitchari to hold you over, but try to get in the
was the same thing as dinner, you are less likely habit of waiting at least four hours between
to be eating for boredom or taste but rather for meals for ample digestive time.
true hunger.

Kitchari For Breakfast Avoid Stressful Activities

I know the idea of eating savory foods in the
morning may seem weird but actually the idea of
a “sweet” breakfast is actually a recent American
construct and around the world, breakfast is just
another meal with the same foods you would eat
for lunch or dinner.
Avoid strenuous activity, including heavy exer-
cise, filing your taxes or any other activity that
may bring your mind or body stress. This is a
time to relax and recuperate. Allow yourself this
sacred time. You deserve it.

If eating Kitchari for breakfast is extremely difficult

for you, then you can make oatmeal with cinna-
mon and cardamom.
Be sure to eat it warm and just use water.
Avoid added sugar or store-bought almond milk,
which has carrageenan and other chemicals that
will interact with the cleanse. No dairy milk either.

Avoid Snacking
We want to avoid snacking during these three
days to really get the benefits of the cleanse.
 What a Typical Day Should Look
Like On Your Kitchari Cleanse
• Wake up, say gratitude for the day, repeat positive affirmations “I am healthy, I am thriving, I
am radiant” and any affirmations you may need to hear. What we think becomes our reality.

• Scrape your tongue with a copper tongue scraper. If you don’t have one, I suggest buying
one, as they are quite inexpensive and can really help remove toxins, as we harbor them in our
mouths. To scrape your tongue, start from the back and work your way towards the front. Re-
member to be gentle, as we don’t want to scrape off our taste-buds.

• Brush your teeth with non-fluoride toothpaste.

• Boil water and do some gentle yoga stretches and meditation as it boils.

• Prepare a spiced tea that is right for your mind-body type.

o Warming and grounding for Vata like ginger, cumin and cinnamon
o Cooling and relaxing for Pitta like fennel seeds, spearmint and rose petals
o Warming, stimulating and detoxifying for Kapha like ginger and lemon

• Once you genuinely feel hungry, eat your breakfast of Kitchari or oatmeal with spices if you
can’t handle it.

• For the rest of the day, stay in a calm, meditative state. Take walks outside, practice yoga,
read, write, meditate, listen to music, take Epsom salt baths. Enjoy your time and let go of
worries. My Program will include guided meditations for this time.

• Try not to go out or put yourself in socially exhausting situations. Give this time to be in your
own solitude. If that’s lonely for you, then reflect on why. Become friends with yourself again.

• Try to sleep by 10pm so you can rise when the sun rises around 6, as that is the best quality of
sleep. When you are in touch with the natural cycles, you are best able to make use of your
energy.

• Before bed, practice an Abhyanga self oil massage. Rub oil into your body, working from the
extremities, towards the heart. My Program has more guidelines on exactly how to do this.

• Be sure to soak your mung beans the night before so they’re prepared for the next day. I also
recommend preparing your tea the night before so you can just add hot water in the morning
without having to steep the spices.
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ontoyourstomach,the
centerofyourdigest
ion.I
nAyurveda,healt
hydigestioni sthec or
nerst
oneofahealthy
l
ife.Bymas sagi
ngours t
omach,wec anenhanc ediges t
ion.Gent l
ymas s
agetheabdomen
i
nc irc
ularmot i
onsgoinginacounterc
lockwis
edi r
ection.Moveyourhandsupt heright
si
deofyours t
omach,acrosst
hetopanddownt owar dstheleft.Thi
sisthes
amedi rect
ion
asyourc ol
onandеCCFTeaRec i
pe

I
ngr
edient
s:
•2cupshotwater
•½ t
spcori
ander
•½ t
spcumin
•½ t
spfennels
eeds

hel
psgett
hingsmovi
ng,i
ncl
udi
ngundi
ges
tedf
oodandwas
te.

4.Paypar t
icul
arat
tent
iontopart
sofyourbodywhereyouholds
tress
,whet
heriti
syour
shoul
ders,l
owerbackorheart-
center
.Al
low t
hes
eareastoopenwit
heverymass
ageas
youbreat
hei nt
othetensi
on.

5.Bes uretooilt
hebot tomsofyourf eet,whichar
eoneoft hemos tabsorbentpart
sof
ourbodies.I
nfact,Doctorshavefoundi fyourubac l
oveofgarl
iconyourf eet
,wit
hin20
minutesyouwillt
asteitinyourmout h,il
lust
rati
nghow whatwel i
teral
lyeatwhatweput
onours ki
n.Wears ocksafterwar
dst oallow t
heoiltodeepl
ypenet r
ateintoyourover-
workedfeetandc al
lus
es .

6.Ifyoudidn’
tjus
tgetabl
ow-dry,mas
sagetheoili
ntoyours
cal
p.Thi
spr
act
icer
eli
eve
headaches
,enhancehai
r-
growthandsoothetens
ion.

7.It’
sbestt
okeept heoilonyours ki
nf oraslongaspos si
ble,soIrecommendt hi
sprac-
ti
cebefor
ebedt ohelpyour el
axands leepingwitht
heoi lovernight.I
ft hefeeli
ngofoil
real
lybot
hersyou,waitatleast10minut esbefor
eshower i
ng.Forf urtherabs orpt
ion,
enterahotst
eam room sot heoilc
anac ces
sdeeperlayersofyourpor es.

8.Enj
oyt
hiss
acr
edt
imewi
ths
neha,oi
l,t
ogi
veyour
sel
fsomes
neha,l
ove.
 Ay
urv
edi
cTi
meso
fDay
Duri
ngyourKi
tchariCl
eans
e,honoryourbody’
s
nat
uralc
loc
kbyf ol
lowi
ngtheci
rcadi
anrhythms,
out
li
nedinAyur
veda.

Ka
phaMo
rni
ng
:6a
m-1
0
am
Thedaybegi nswi thKapha!Kaphac ycl
e
beginsat6AM andendsat10AM when
cortisollevelss pike.Thi sist hefirstKapha
timeoft heday,wher et hemus cularand
structurals tr
engt hoft heKaphanat urall
y
increases .Thisist hebes ttimeofdayf or
someyogawhenyourmus c l
esar et he
stronges tandt heheatoft hedayhasnot
yets etin.Thi siswhyt hey’rec al
leds un
salutati
ons —youar es al
utingt hes un!Ido Ti
psf
orH
eal
th
yMo
rni
ngC
ycl
e:
notr ecommendanyi ntens eexer cise •Tryt owakeupwi thorbef orethes unris
e.
Iknow it’
shar
dbutyou’ l
lfeelsomuc hmor e
dur i
ngt hec l
eans ebec aus et hatwi l
lcaus e ener gi
zedbywaki ngwi ththes un.Not i
ce
stressonyouradr enals,whi chwi l
lpr event how everyanimalandbabi eswakewi ththe
youf rom c leans ing.However ,Ihighlyr ec- sun!It’
smodernt echnologyt hatisthrowing
ommendavi nyas ayogai spr acti
cebe- usoffandwhenwes l
eepi ndur i
ngKapha
caus eit’
sf l
uidandbl endsi nmovement ti
me,weendupf eelingKaphai mbal -
withs tretching.Twi st
ingpos turesl i
ke anced—t i
redandheavyt hroughoutt heday.
• Doyogaandmedi tat
iont ostartyourday
seatedt wi storl yingt wistarepar ti
cularly
offmi ndfull
y.
helpfult ofur therdet oxyourbody. • Consumeal ightbreakfastofwar m
kit
char i
!Mmmm!

Mi
d-
DayP
it
taF
ir
e:1
0
am-2
pm
Thenextc ycl
eoft hedayi sbetween10AM and2PM,whi chismi d-day.Thi si
sc all
edthef i
er y
Pittacycl
e-andweal lfeeli
t,evenifourpr i
mar yDoshaisnotPitta!Whent hes uni shighestin
thes ky,ourener gylevelspeakup.Thi sist hebestt
imeofdayt odoyouror ganizi
ngt asks,ad-
mi nis
trati
vewor k,et c
.ingener al
,thoughIadvi segi
vingyour s
elfapaus eint heKitchari
cleanse.Insteadus ethisti
met obrainstorm andvis
ualizewhatyout rulywantt odo.Wr it
e
downyourdr eams ,yourvisi
onsandt hes tepsyoumus ttaketogett her e.Thisisthebes ttime
tous ethats harpbr ainenergyt oful
fil
li
ngyourdhar ma,lifepurpos e.Weof t
ent i
mesgets o
caughtupi ntheday- to-
dayt hatwedon’ tt
aket i
met of
oc usont hebi ggerpic t
ureathand.Us e
thistimet othinkBI G!

Ourdigesti
onisc al
ledanagni,whic
hmeansf ire.WhenPitt
aandthesunar eatit’
speak,s
ois
ourdiges
tion!Thisi
st hebestti
met oeatyourbiggestmealoft
heday,ki
tchariofcour
se!Thi
s
wouldalsobet hebes tt
imetoaddi nleaf
ygreens,tahi
nioranyot
heradditi
onsyou’dli
ke,
sni
ceyouhavet hedigest
ivecapabi
li
ti
estobreakitdown.

Takeani
cewal
kinnat
uref
or10mi
naf
teryourl
unc
htohel
pthedi
ges
tivepr
oces
s.
D
ayt
im
eVa
taC
ycl
e:2
pm-6
pm
Thel astdayt imec ycl
eisbet ween2PM and6PM,whent heVataishighes t
!Thi sisthet ime
whenmos tofusc raveas nackorc offeebec ausewehaven’ tproperlyprepar edourbodi es
i
nt hepr evioustwoc ycles .Natural
lydur i
ngVat atime,thener voussystem ismos tactive,as
Vatar ulest hener vouss ystem.Onabi ologicall
evel,ourbrainsaredemandi ngf uelfrom the
previous lydigestedlargemeal ,whichiswhywec aneitherfeelhighl
yc reati
veorhi ghlyscat-
tered,dependi ngonhow wedi gest
edt hemeal .Ifyoucommonl yfeelhungr yort ir
edi nVat a
ti
me,t hatmeansyourbr ainwasnotpr oper l
ynour i
shedfrom yourlunc h,whi chiswhyi t
’s
soimpor tantt ositdownandhaveaf ulfill
ingmeal ,whichsomanyofusdon’ tnor mallydo.
Thehungerormoodi nes syou’refeeli
ngisj ustyourbraintryi
ngt ogetmor egl uc osein!

Wit
ht hi
sKitcharicleanse,wearerestori
ngnut ri
entsinyourbr ainsot hi
swon’tbeapr ob-
l
em anymor e.Thebi oacti
vecompoundi nt urmeric,curcumin,actual
lycancrossthe
bl
ood-brai
nbar rieranddel i
veranti
-i
nflammat orynut r
ientstoyourbr ai
n.Turmerici
sactual
-
l
yscient
ific
allypr ovent obeaseffec ti
veofanant i
depr ess
antasPr ozac,sothi
scleansewil
l
makeyouf eelhealthierandhappier!Keepi nmindt urmer i
cismos tabsorbabl
ewhen
pai
redwithaf at(suchast heoili
nthekitchari
),blackpepper( al
soint heKit
chari
)andwar m,
soyouareget t
ingt hemos tofthi
sincredi
bles pi
cedur ingyourc l
eanse!

OntheKit
char icl
eans e,youmayf eell
ikeyouneedc hoc
olat
eorfr
uitbutthat
’sj
ustbecaus
e
yourbl
oods ugarlevelsar edroppi
ngbec auseyoumaybec ons
umingmor esugarinyour
normaldi
et.Ifyouf eelli
ght-
heated,l
is
t entoyourbodyanddri
nkcoconutsugar
,whichwil
l
repl
eni
shyours ystem.

I
nt hefinalpartofthisVatacycle,bet M weexper
ween5PM and6PM, i
ence aperiodof
st
il
lnes
sinnat
urerightbefor
et hesunsets
.Ifyouli
venearabodyofwat er
,you’l
lseethi
sis
whenthewavescal
m downandbec omeflat .Thesunhasabeauti
fulgol
denhueandt here
i
sanenergyoftheEarth,s
aying“Goodjobtoday,now i
t’
sti
metorest.
”Thisisthebestti
me
t
akeawalkinnatureormedi t
ateoutsi
de,parti
cul
arl
ybyatreeorbodyofwat er.

Ial
sorecommendjournal
ingatt
histi
meandnot ic
ehow youfeel
.Cal
m?Wired?Peacef
ul?
Anxi
ous?Thi
sishow Vat
aisshowingupforyou.Youcannatur
all
ybri
ngi
tbackintobal
ance
bycomingtonat
ureatthist
imetogroundyoursel
f.

Wec anuset
henaturalcalmi
ngenergyoftheEar
thtoslow down,decompr
essourminds
andretur
ntoourbreaths.Nat
ural
lythi
siswhencor
tis
ollevelsbegi
ntodec
li
netoprepar
e
forr
est.
Ev
eni
ngKap
haT
ime6p
m-1
0pm
Now we’rebac kt oKaphat i
mebutt histi
me,atni ght.TheDos hasrepeatthems el
vestwi
ce
i
nt he24hourc yclesot hisisKapha’ss econdphas e,thisti
me6PM t o10PM.Thi sKapha
cycl
eiswhenmel atoninlevelsstarttoris
e,t hesleephor mone.Ourc orti
solandadrenal
ine
i
sdec r
easing,pr eparingt osleep.Ourmet aboli
sm alsos l
owsdownf orrest
.Thi
sisthebest
ti
met opractic
es el
f-care,suchast heabhyangas elf
-oilmassage,dry-br
ushingandan
Epsom saltbath.

Noti
cethatnoanimaleatsinthedark.Thisisbec
auseatnight
,oursys
temsar eprepari
ng
tosl
eep.Eati
ngalargemealatnightwillnotbeproperl
ydiges
tedandwi l
lcreateanac c
u-
mulati
onoftoxins
,cal
ledama,aswel lasleadtoweight
-gai
nandbaddr eams .Wewantt o
haveanicebowlofKitchar
iandli
mitour sel
vesfr
om snacki
ng/des
sert
.Instead,letyour
sel
f-
carepract
icenouri
shyou!

Oft
enwhenwec r
avedess er
ts,it
’sbec
ausewehaven’
tnouris
hedourbodiesfr
om wi
thi
n.
Duri
ngtheKit
charic
leanse,you’l
lbetaki
ngsuc
hgoodc ar
eofyoursel
fthatyouwon’
tneed
ali
tt
leboos
tofchocolat
et obringyouup!You’
real
readythere!

Idor
ecommendhavi
nganher
balt
eaors
pic
edt
oni
c.Myf
avor
itear
e:

CCFTeaReci pe
I
ngredient
s: I
nstruct
ions
•2c upshotwater 1.Combi nealli
ngredi
entsandletitsi
t,coveredfor5
•½ tspcori
ander minutestosteep.Enj
oythist
ridos
hic,digest
ive-
enhanc-
•½ tspcumin i
ngs pi
cedtea!
•½ tspfennels
eeds

Turmer i
cToni c
I
ngredient s
•2c upshotwat er
I
ns t
ruc t
ions
•1ts ptur meri
c
1.Combi neal li
ngr edi
entsexceptmil
kandletitsi
t,
•½ tspc ardamom
coveredf or5mi nutestosteep.Addinthemil
k.Ifyou
•½ tspgr oundginger
haveanel ectri
cf r
other,t
hiswouldbeveryusefulfor
•⅛ tspbl ackpepper
blendingingr edientsandc r
eati
ngfoam.Enj
oyt hi
s
•⅛ tsps alt
war ming,s oothi
ngt onic!
•Splashofuns weet ened
•tnon-dai r
ymilk(Iuseflax)
NI
GHTTMEP
I ITTAC
YC
LE,1
0
PM-
2A
M
Haveyouevernoti
cedyougetas ec ondwindatnight?That’sbec ausePit
tagoesup
agai
n!ThesecondPit
tacyc
leis10PM t o2AM andthisisactuallythebesttimeforheal
-
i
ngs l
eep.Ourbodi
esgetbetterrestwhent heyar
eas leepbef oremi dni
ght,whi
chis
whysleepi
ngearl
yduringt
heKi t
c haric
leansei
svital
!Ifyour emai nawake,yourmind
wil
lbecomesupersti
mulatedandyou’ l
lhaveahardt i
mef alli
ngas leep.

Thereas
onisbecausethi
siswhent hel
iver
,yourbody’
smajordetoxor
ganwhic
hi s
rul
edbyPit
ta,i
sacti
vel
ydetoxif
yingandprepari
ngthebodyfort
henextdays
oi t
makesyoufeelSUPERenergi
zed!

Ifyou’
reasl
eephowever
,itwi
llus
ethatener
gyt
ofur
therdetoxi
fyandhealyourbody!
Tryreadi
ngbefor
ebedaround9pm andtaki
nga1hourtechnol
ogydetoxbreakso
you’l
lbesoundasl
eepby10pm.

Phonesares os t
imulati
ngbecausethes creenisal
wayschangi
ng,they’
reinteract
ive,
al
waysc hangingandt heblueli
ghtmakesourbodi esawake,whichiswhyi t
’salmos t
i
mpos si
blet ofal
lasl
eepwhi l
es c
rol
li
ngt hroughthephone!Ins
tagr
am willsti
llbethere
i
nt hemor ning(wit
hevenmor epost
s!)andi fyout
rytospendyourtimelooki ngat
everypost,you’l
lmissoutonyourownl i
fe.

Abookonpaperi smucheasierontheeyesandbr ai
n,asitdoesn’
thaveac ti
vec olor
s,
scr
eens ,l
ight
sandmovement ..whic
hiswhymanyofusf allas
leepduringreading
!Tryreadingmybook,Idi
ot’
sGui detoAyur
veda,tolear
nmor eabouttheAyur vedic
cycl
esandot heraspec
tsoft
hi sanci
enthol
ist
icheali
ngsystem..J
ustdon’tf
allasleep!

S
acr
edVa
taC
ycl
e2a
m-6
am
Thef i
nalcyc l
eofthe24hourdayi sthes acredVatacyclebetween2AM and6AM.The
reasonIc allt
hissacr
edi sbecausethisisthet i
mewhent heveilbet
weent heEar t
hand
skiesarelif
ted.Thisi
saver yauspici
oust imewher etheener gi
esoftheEar t
har equi
et
ands pir
itisup.Forthisreason,mosts piri
tualprac
ticessuchasKundaliniYoga,Bud-
dhism andot herspracti
cetheirmeditati
onsandpr ayersinthi
sauspic
ioustime.

Onas ci
enti
fi
clevel
,thisi
swhenmel atoni
npeaks,gi
vingusdeepheali
ngsl
eepandt he
mos tprofounddreams .I
nAyurvedicti
mes,t
hisi
sactuall
ywhenpeoplewokeupf or
medi t
ati
onbec ausetheywereasleepby9,butIdon’
texpectyoutoo.I
nst
ead,all
ow
yourbodyt orestinthatdeepREM sleepwhi
chisthemos tr
epleni
shi
ngforthe
syst
em.

I
fyourVat aisoutofbal anc
e,youmaynot i
ceyouar ewaki
ngupanxi ousduringt
his
ti
me.Al l
ow yoursel
ftojournal
,breathe,andmedi t
ate,l
ett
ingoutwhatnol onger
servesyouandc onnec tbackwit
hyourowni nnertrut
h.Don’tgetonyourphoneand
startpl
ayinggames .Addresswhatisc omi
ngupf oryou.Cleansingcanbr i
ngoutalot
ofstoredemot i
ons—t rustt
heproces sandletyourbodygot hroughi t
’sownheali
ng
wor k.
Me
dit
ati
onsf
or eDo
shas

Va
ta
Vat
:
asaretheairyands paceyDos hawit
hmi ndsthatmovej ustasfastasthewind.Forthem,
beingtoldtoshutofftheirmindsduringmeditat
ionfeelsli
kemi s
sionimpossibl
e.Asthemedi -
tati
onteacheristel
li
ngt hem tosi
lencethei
rminds,they’r
ement all
yjott
ingdownt hei
rto-do
l
ists,pl
anningouttheirnextInst
agram photoandthinkingaboutwhatt hey’
regoingtoeatfor
dinnerallwhil
stsi
ngingt henew J
usti
nBeibersong.

SinceVatashavesuchacti
veminds,it’
sgoodf orthem t
ohaveamor eac
tivemeditat
ionprac-
ti
ce.List
eningtoaguidedvis
ual
iz
ationorr epeati
nganaf f
irmationsuchas“ Iam c
enter
ed,Iam
focused,Iam st
il
l,
”canhel
pkeepthei rdynamicmi ndsfoc
us ed.Irec
ommendt herootchakr
a
mant ra“Ram”toconnectwit
hyourr ootandEar t
h.

Vatasal
socommonlyhaveskel
etali
ssuesandfeelback-
pai
nwhensi
tt
ingdownf
ort
oolong.
That’
swhyIrecommendas upport
edmedi t
ati
onc hai
rsoyouc
anfoc
usonyourmedi
tat
ion,
notyourragi
ngbac
kache.
P
it
ta:
Pi
ttasaret hehotandfieryDos haswithpersonaliti
estomatch.Thehardes
tpartabout
meditati
on?Get t
ingther
e.Pit
tasareproductivit
y-powerhouses.Fort
hem,wast
ingan
hoursitti
ngdowndoi ngnothi
ngmakesz er
os ense.Theycoul
dbedoi ngmoreworkor
atl
eas tgoingtothegym.However ,t
hey’
reof tentheoneswhoneedi tt
hemost.

Pit
tasmaybemor eaptt omedit
atewhent heyhearthatmeditat
ioniscli
nic
all
yproven
toreducestr
ess,anxi
ety,depres
sion,s
ubstanceabuse,OCDandevenhyper tens
ion,
whilei
ncreasi
ngmemor y,emoti
onalwell
being,br
ainfunc
tion,product
ivi
tyandanti-
ag-
i
ng.

Pit
tass
houldt
ryaform ofPr
anayamacal
ledAl
ternat
eNos
tri
lBr
eat
hing,whi
chc
anc
ool
thei
rbodi
esandhelpthem s
ett
leinf
ormedit
ati
on.
Kap
ha:
Kaphasloveagoodnap,butmedi tati
oni snotthetimeforthat.Becauseofthat,
Kaphasshoul dnotusemedi tat
ionc hair
sorl i
edown.Whent hebodyl iesdown,it
i
sus edtodr i
fti
ngoffi
ntos l
eeps oKaphasmus tpr
eventthems el
vesfrom getti
ng
i
nt hatposi
tion.Medit
ati
onswher eyouf ocusondi f
fer
entpar t
sofyourbodyc an
alsobehelpfulbecausei
tr emindsKaphast otunein.I
fyou’reaKaphaDos ha,try
usingmudr as(anci
entVedichandges t
ur es
)tohelpevokec ert
ainqualiti
esi
n
theirmedit
ations.Usi
ngtheirbodieshel psKaphaskeept heirmindsalertand
promoteas t
rongermind-bodyc onnection.

Kaphascanalsot
rywal ki
ngordanc ingmedit
ationst
ostayal
ertandfoc
used.I
teac
honec al
ledDanc eYourDos has,wherewedancethequali
ti
esofeachDosha
toembodywhatt hey’
reeac hl
ikeinourbodies.Ther
eareals
o5Rhythmsdanc e
meditat
ionsi
nalmos teveryci
tyacrosstheworld.

Justli
ket her
ei snoonedi etforall,t
her ei
snoonemedi tat
ionforall
.Inother
wor ds,i
t’snotaones i
zefi
tsall,nors houl
di tbe!Findyourf l
ow anddowhat
makesyouc ent er
ed.
Medi tat
iondoesnothavet omeans i
tti
nginLot usPos ef
ort wohour swi
thout
movi ng.Whet heryout apint
omi ndfulnessmedi t
ation,f
ocusont hebreathus i
ng
Pranayama,i ncorporatemudr asorevent akeyourwal ki
ngmedi t
ati
onoutside,
youc anf i
ndamedi t
ationpracticethatfit
syou,yourneeds ,andyourDosha.
Benefits of this
Kitchari Cleanse
By the end of the weekend, you will feel a renewed sense
of balance, inner-peace and calmness, all from giving your
mind and body a break.
Your digestion will improve, thoughts become clearer
and body begins to heal itself naturally, just by giving it a
chance.

Side-effects of my Kitchari
Cleanse may include:
• Improved digestion
• Clear skin
• Gained energy
• Enhanced mental balance
• More alkaline body
• Lack of anxiety
• Regular sleeping
• Loss of sugar cravings

Don’t say I didn’t warn you!

 Post-Cleanse
You may feel so good after these three days, you want to
keep the cleanse going for a little white longer, which is ab-
solutely fine and in fact, great! By all means, continue eating
Kitchari for as long as you feel called!

The unique thing about this cleanse is that it consists real

food comprised of all three
macronutrients- protein, carbs and fats, as well as a wide-
range of micronutrients.

In fact you’re probably

getting more nutrients on
this cleanse than you
normally get in your
everyday diet!
 Integrating Foods
Back Into Your Diet
After you feel done with the Kitchari cleanse, slowly begin integrating more foods back into your
diet.

Start with adding more cooked vegetables, such as steamed veggies, stir-fries and bowls. You
can make various curries, blended soups, cauliflower pizza, veggie burgers, zucchini lasagnas and
many delicious ingredients using just vegetables. My Program will have plenty for you to choose
from.

After a few weeks, if you feel ready, you can

gradually shift to raw vegetables. Raw foods
are harder to digest, so only eat them when
it feels right. If you feel bloated or gassy after
a salad, stay on the cooked foods for now.

Be sure not to jump back into pizza, pan-

cakes, booze and all the other things you
may have “missed” because then you will
just further shock your body and go back to
square one.

This 3-day cleanse is an invitation

to continue your healthy lifestyle
by starting off with a fresh slate.
Taking the Next Step
If you are interested in doing my entire cleanse protocol with my
guidance, then I invite you to join my 12 Week Eat Right For Your
Mind-Body Type™ Program.

In the program, I will lead my Detox For Your Dosha system, which
is a custom Kitchari cleanse specifically for YOUR unique mind and
body type. It includes a phase-in and phase-out meal plancus-
tomized to your Dosha so you can get the most benefit out of your
cleanse.I also give directions on other ancient and modern detoxi-
fication practices you can incorporate into your Kitchari cleanse so
really cleanse from a cellular level.

The 12- Week Program includes:

• A specific Kitchari recipe for your mind-body type
• Phase in and phase out meal plans for your mind-body type
• Healing teas and elixirs for your mind-body type
• Abhyanga self oil massage for your mind-body type
• Best spices for your mind-body type
• Grocery shopping list for before, during and after the cleanse
• How to continue cleansing in a healthy and safe way
• Healing long-lasting digestive issues
• Obtaining more nutrients from your meals
• Balancing your hormones through diet
• Best yoga poses for your mind-body type
• Tongue analysis guide
• Identifying your toxins and how to get rid of them
• And so much more!
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