Download - Qualitarian Guidebook - YogaMotionSAUCHA is the first of five Niyamas within the teachings of the Yoga Sutras. Niyamas, or observances, are personal guidelines for living. Saucha,

ALL RIGHTS RESERVED © YOGAMOTION INC. NANCY RUBY QUALITARIAN CLEANSE

Qualitarian Guidebook

By Nancy Ruby

Uplevel the quality of your food, your habits

and your life

www.yogamotion.com

ALL RIGHTS RESERVED © YOGAMOTION INC. NANCY RUBY QUALITARIAN CLEANSE Page 1

CLARIFY pages

• Getting Started ............................ 2 - 3

• Know your Why .......................... 4

• Clarify Intentions ........................ 5 - 6

• Mindful Thoughts ........................ 7

• Complaint -Free Contract ............ 8

• Mindful Eating ............................ 9 - 10

• Mindful Actions .......................... 11

• Simplifying Life ........................... 12

• Healthier Eating Tips ................... 13

• The Layers of your Being ............. 14 - 16

• Science of Ayurveda ................... 17 - 18

• Know Your Dosha ....................... 19 - 22

• Living in Rhythm ........................ 23 - 25

CLEANSE • What will I EAT? ......................... 26

• Quality Choices ......................... 27

• Prepare Thyself ........................... 28

• Purium 10-day Cleanse .............. 29

• Foods for Your Body Type ............ 30

• Let’s go Shopping ........................ 31

• The Transformational Rollercoaster 32 - 33

COMMIT - coming next• Committing to your Well Being

• DefiningYourRoutine

• The Science of Habit

• Healthy Eating Guidelines for Life

Qualitarian GuidebookTABLE OF CONTENTS


Become a Qualitarian Go Green - Get Clean

All we have to work with is this moment. Make it count.

The Qualitarian Cleanse has been designed to provide an opportunity to...

•Re-evaluateanduplevelyourcurrentlifestyle.•Boostyourimmunesystemtoexperienceasenseofharmonywithinyourself.•Raisethequalityofyourchoicesinthefoodyoueat,thethingsyoukeep

and the people you meet and greet!

Throughout these 21-days we will place our emphasis on CLEANSING AND SUPPORTING the processes within your body in conjunction with exploring the rhythms of your everyday life

incorporatingthebenefitsofOPTIMAL FOODS and HEALTHY HABITS.

AWARENESSIs the realization that wellness is a way of life

EDUCATION Isatoolwhichcandeepenone’sdedicationtopositivelifeaffirminghabits

PERSONAL GROWTHIs creating a lifestyle designed to achieve the highest level of health and well being

Becoming a Qualitarian means choosing Quality over Quantity. Less is more in so many ways.

When you clear space in your home and get rid of the junk that has no purpose orpersonalvalue,yourmindwillbecomemoreatpeace.

Whenyoufeedyourbodylifesupportingwholefoods,youeatlessbecauseyourcellsarefullysatisfiedandyouthrive.

Whenyousurroundyourselfwithasupportivecommunity,youcanrelaxintoheart-centered connections that feed your soul.


Whenmydaughter,Roxanne,wasexplainingher own journey as a conscious consumer en-joyingthebenefitsofhealthyeatinghabitsandhighlynutritiouswholefoods,sheexplainedthat her choices were not limited to being a Vegetarian but to being a Qualitarian - choos-ingthebestqualityoffruits,veggies,dairy,meats,grains,andwater.Byplacingqualityoverquantity,weshiftourhabitsimmediatelyto become a connoisseur of life supporting our ability to thrive.

Morethanthefoodwechoose,thequalityofourlifehassomuchtodowithhowweflowthrough each day in our home and in our com-munity. When we take time out on a regular basis to slow down and re-evaluate what we eat,whatwedowithourtime,andwhowearesurroundedby,wearegiventheopportu-nity to update our choices and our habits with who we want to be now and in the near future.

The active pace of our society tends to pull us away from our own center and we often un-consciously go in whatever direction the tide isflowing,whichisoftenawayfromourowntrue desires and purpose. Bringing clarity into ourlife,wedevelopourhighestpotentialbyacknowledging that which feeds not only our body,butoursoul.Toconnectwiththepartof ourselves that knows what is best in order tothrive,weneedtoslowdownandfeelandlisten deeply. Now is the time to press PAUSE.

Gifting yourself these 21 days to turn inward and reconnect with your own inner guidance takes a commitment to simplicity which will openupspaceinyourlifeforpersonalreflec-tion. Ahhh - are you breathing a sigh of relief already? Space for your Self!

To get more rest let yourself unplug more often,enjoywalksinnature,preparesimple,nourishingmeals,andsay“no”tothatwhichpulls you away from your purpose. Now is thetimetosay“yes”tothatwhichbringsyoucloser to home - to your Self.

Allow this time of CLARITY to feel different - creating subtle changes day by day. Become more aware and more sensitive to how you feel moment by moment. Enjoy the attention todetailsinthewayyoumove,breathe,eat,speak,listen,andrespondtothelifearoundyou. Practice being the calm in the middle of the storm. It is there within you at all times.

NOW IS THE TIME TO PAUSE AND CHOOSE THAT WHICH ENHANCES THE QUALITY OF YOUR LIFE.

You may have thought this cleanse was all aboutfood,however,inordertotrulycommittofeedingourselveswell,wemustbetappedinto our own energy and (re)learn to trust our intuition. What is more important than what weeat,ishowandwhenweeatinrhythmwiththeday,theseason,andourowncon-stitution. This is not only about shifting your physicalmetabolism,butalsoyourmentalandemotionalmetabolismtocreatebalancedflow,moment by moment.

Give yourself time this week to start the pro-cess. Schedule time out for yourself on your calendar,especiallythe10-daycleansethatstarts next week. Letting go of distractions and extracurricular activities will allow for more personalquiettime,whichisnecessaryfordeep healing and rejuvenation.

Please press the pause button...


Know Your WhyBODY Tune into your body – acknowledge your needs

MIND Get clear – know your intentions and communicate them

SPIRIT Listen to your intuition – trust your inner wisdom

CONNECT WITH WHAT IS TRUE FOR YOU.

How does your body feel?

What needs to change?

What IS working for you?

The body is our physical layer known as Anna-maya-kosha. Anna means food. Our bodyrequiresfoodtosurvive.Whatwefeedour body can make a big difference between simply surviving and thriving. Which do you choose?

Our body is the physical manifestation of our Spirit - our true essence. Are you tapped into what is most true for you? What makes you thrive?

Ourouterphysicalworldalsoinfluenceswho and how we are. When our space is cluttered,unorganized,fullofcrap,thenourinner environment feels the same. Consider purging your kitchen and other areas of your homethisweektosetthestageforclarity,calm and commitment.

Setting a clear intention for yourself will give your mind the anchor to remain committed to letting go of the habits and stuff that no longer serve you. This is not an easy task. What you need to do is CLARIFY YOUR WHY.

Why to you want to cleanse?

Why to do want to create new habits?

Why is this important to you?

Ifyoudon’tdothis,whataretheresults?

Ifyoudocreateyourdesiredchanges,whatwill your life look like?

Take time with the following worksheet to set your own CLEAR INTENTIONS.

CLEAR INTENTIONS AND CLEAR PURPOSE BEGETS CLEAR RESULTS

Give yourself as much space as possible for this entire 21-day process. That might mean keepingyourschedulequiteopen.Itmightmean having the freedom to go to bed as early as you desire without feeling that you should be getting something else done.

Asfarasthispacketofinformation,you’llfindyoudon’tneedtheentirepacket,butjust relevant sections. You might skip entire sections. Pay attention to what is useful for yourightnow,andleavetherestforan-other time. Disgard overwhelm at the door. Choose what serves you right now and com-mit to your WHY.


WHAT DO YOU WANT?

List the outcomes you want to set in motion for this time of cleansing.This is your WHAT.Ex. I want better sleeping habits for deep, restful sleep.

1.

2.

3.

KNOW YOUR WHY

List WHY you want the outcomes above. Ex. I want to sleep better so that I have more energy to do the things I love during the day.

1.

2.

3.

CREATING SANKALPA

Tocreatethelifewearemeanttolive,wemustdrawthemindagainandagaintoour dharma(purpose),ourdeepestintentions,andthequalitiesoftheDivinewithin.

Sankalpa means desire or idea formed in the heart and mind.San refers to a connection with the highest truth. Kalpameansvow,or“theruletobefollowedaboveallotherrules.”

Sankalpa is a vow and a commitment we make to support our highest truth. It is a statement thatgroundsourbigwhybyreducingittoafewwords,inthepositiveandinthepresent.YourSankalpa is an anchor statement that anchors your future potential in your present consciousness and in your emotional body. Ex. I rise and shine.

Write your Intention here - in the present and in the positive:

Now draw it on the next sheet and post it where you will see it every day.

Clarify your IntentionsListen to your Heart’s Desire

WHATdo you want to have happenforyourbody,mind & spirit?


My Sankalpa


SAUCHAisthefirstoffiveNiyamaswithintheteachingsoftheYogaSutras.Niyamas,orobservances,arepersonalguidelinesforliving.Saucha,translatedascleanlinessorpurity,invitesustopurifyourbodies,ourthoughts,andourwords.It’sallaboutclean-ing up our act and simplifying our lives to get down to bare bones of knowing who we are and revealing our joy.

The practice of Saucha encourages us to keep things clean and pure both inside and out. Keeping our thoughts uncluttered so that wecanfeelfreefromafflictionofemotions.Keeping our body and environment in order to create a sense of calm.

Taking steps to cleanse and purify ourselves will look different for each of us. This week we are looking at cleaning out our kitchen cupboards,increasingourwaterintake,observingoureatinghabits,makingroomtopauseforselfreflectionandperhapsclean-ing out our sock drawer. It’s also a time to cleanse your speech so that you eliminate gossiping,complainingandwhining.

I have enclosed our NO COMPLAINT CONTRACT to help you commit to doing just that. You will notice a change when you bringawarenesstocleaningupyourspeech,both in your mind and with those around you.

Whateverformcleansingtakes,italwaysbe-gins with an intention to lighten the load we are carrying. Where are these loads for you?

Personally,Iaminthemidstofclearingoutmy garage. I want my truck in the garage for winter so the heaviness of all that stuff in the way is evident. Time to clean it and be done and enjoy the results of lightening my load.

Sauchaalsoholdsarelationalqualitythatasks us not only to seek cleanliness in our-selves,yettoseekpuritywitheachmomentby allowing it to be as it is. We are asked to bewithlife,withothers,withthings,withtheday,withwork,withtheweather,astheyareinthemoment,notaswewishtheywereor think they should be. Willingly accepting that“thisismylifetoday”andliveitwell.

InTheSecretPowerofYoga,NischalaDevisays,“Throughsimplicityandcontinualrefinement,thebody,thoughtsandemotionsbecomeclearreflectionsoftheSelfwithin.”By purifying our attachment to outward things,whicharebothtransientandsuper-ficial,weareabletoreflectmoredeeplyon our individual nature and come to know whatismostrealandreliablewithin,whichis both enduring and genuine.

Cultivating simplicity can be a refreshing change from the complicated world we live in. Let us be aware of the choice to act in a newway,ratherthanrepeatingoldhabitsand patterns that no longer align with who we truly are. Recognize for yourself how youwouldliketocleanupyouract,invitingsimplicityintoyourdays,andletyourjoyfulnature shine.

Throughsimplicityandcontinualrefinement,thebody,thoughts,andemotionsbecomeclearreflectionsoftheSelfwithin.Saucha(cleanliness and purity) revealsourjoyfulnature,andtheyearningforknowingtheSelfblossoms.

- SUTRAS II.40 – 41

Mindful Thoughts


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When I was four years old, my mother used

to bring me a cookie every time she came

home from the market. I always went to

the front yard and took my time eating it,

sometimes half an hour or forty-five minutes

for one cookie. I would take a small bit and

look up at the sky. Then I would touch the

dog with my feet and take another small

bite. I just enjoyed being there, with the sky,

the earth , the bamboo thickets, the cat, the

dog, the flowers.

I was able to do that because I did not have

much to worry about. I did not think of the

future. I did not regret the past. I was entire-

ly in the present moment, with my cookie,

the dog, the bamboo thickets, the cat, and

everything. It is possible to eat our meals as

slowly and joyfully as I ate the cookie of my

childhood. Maybe you have the impression

that you have lost the cookie of your child-

hood, but I am sure it is still there, some-

where in your heart. Everything is still there,

and if you really want it, you can find it,

Eating mindfully is a most important practice

of meditation.

~ Thich Nhat Hanh, Peace is Every Step

Eating MindfullyOne of the very nicest things about life is the way we must regularly stop

whatever it is we are doing and devote our attention to eating.~ Luciano Pavarotti

• Keep track of all you ingest over three days before you begin your cleanse. Fill out the Food Diary on the next page. Include every-thingthatpassesyourlips,includingallliq-uids as well as foods.

• Eat one meal mindfully: no TV,electronic devices,reading,conversationorotherdis-tracting activities. Just be present with the experience of eating a meal slowly and mind-fully. Try putting down your fork or spoon or sandwich or whatever between bites. Notice whatever you observe going on within you as you eat in this manner.

• Look at what you are about to eat before putting it in your mouth. Notice its character-istics. Think about its origins.

• Notice any sensations in your body as you bring the food toward your mouth. Feel the foodinyourmouth,chewingslowly,noticingboth the taste and texture. Notice the impulse to rush through one mouthful to get to the next. Notice the sensations of swallowing.

• Approach each bite in this manner. Notice howmuchyouareeating,howfastandhowyour body feels before and after the meal or snack.

• Notice any emotions: feelings of impa-tience,irritation,anxiety,relaxation,peace,sadness,anger,contentmentoranyotherfeel-ings that occur during this exercise.


Mindful EatingFOOD DIARY

DAY ONE ____/____ DAY TWO ____/____ DAY THREE ____/____

BREAKFAST

Feeling

SNACK

Feeling

LUNCH

Feeling

SNACK

Feeling

DINNER

Feeling

SNACK

Feeling

WATERFeeling

ADDITIONALINSIGHT


Firstandforemost,wetendtoactoutofhabit. It’s our unconscious behavior that often leadsusthroughourday,actingonauto-pilot,repeatingfamiliarpatternsbecause,well,it’seasy.However,ifourpatternsarenolongerservingourwellbeing,thenit’stimeforachange,whichiseasiersaidthandone.Conscious change takes effort. Creating new patterns takes practice. And because you havechosentomakeachange,let’sintegratesome elements of power that will create suc-cess in your mission to uplevel your life.

You can see by the chart that action begins with either a belief or a habit. Let’s choose your heartfelt belief. Creating your intention (sankalpa)onhowyouwanttobe,feel,and/or act in your life must be attended to on a consistent basis for it to become an ac-tion. By consciously stating your intention youclarifyyourbeliefsandinfiltrateyourthoughts causing an emotional response that becomes expressed through an action and these actions make up the sum of your life.

FIVE STEPS TO SUCCESS

STEP 1: KNOW YOUR WHYAffirmyourintentioneverymorning,noon,and night - feel your emotional response - is it true? is it you? Choose the actions that create the life you want to live.

Mindful ActionsCLARIFY YOUR INTENTION EVERYDAY

STEP 2: SCHEDULE TIME FOR YOUBlockoutfreetime-tobreathe,torest,tore-setyourmindstate,slowdown.Makeroominyourlifeforpersonalreflection.Sit,walk,dance,write.Connectyourbodywithspirit.Connect your mind to your heart. Prioritize this process of going within.

STEP 3: CLEAR OUT THE JUNKStart to cleanse your outer environment - kitchen,closet,emotionalbaggage.Getridof it. Let you higher self choose that which truly serves you and have fun tossing the rest.

STEP 4: ADD IN INSTEAD OF TAKING OUTStarttoreducetheamountofcaffeine,alco-hol,nicotine,marijuana,orsugaryouareconsumingbyaddinginmorewater,moregreenjuices,morewalks,morevegetables,moremeditation,moreplaytime.

STEP 5: INFORM YOUR PEEPSAsk for support from those close to you. Ex-plain that your schedule and diet will be dif-ferent for these 21 days. Embrace the support of your Qualitarian tribe. Tap into the forum. Attend the live calls. Apply the suggested practices. We are in this together.


AWAKE! Uponwaking,takeamomentbeforedoinganythingandcheckinwithyourbody,yourbreath,yourmindandyourheart.Findgrati-tude for the gift of a new day. If you went to bedalittleearlier,youwillawakenfeelingrefreshed.Ifthat’snotthecasejustyet,knowthat you are moving in that direction.

URINATE Increasing your water will increase your urine output. That’s a good thing. So you shouldneedtopeefirstthinginthemorningifyourwaterintakeisinbalance.Andyes,you will have to pee more often throughout the day if you are drinking half your body weight in ounces. I often hear complaints aboutthat.AndIask,whatiswrongwithtak-ing a few minutes throughout the day to rest in the restroom? Make it a mindful rest. Re-lax. Let go. Breathe. Your cells are function-ing well. And those 5 minute time-outs can be good medicine for your soul. If you are worriedaboutdisruptingyoursleepatnight,be sure to drink most of your water before 7:00p.m.Startingfirstthinginthemorningwill set you up right.

HYDRATE Keep fresh water by your bedside. Quench yourthirstassoonasyouawaken,beforeyourfeethitthefloor.Dothesameifyouwake up in the night. We lose an average of onepoundoffluidsduringthenight.Timetorefreshyourcellswithclear,cleanliquid.

Simplifying LifeTHE FIRST STEPS TO A GOOD MORNING

HYDRATE SOME MOREGet to the kitchen and heat up some water. Drinking 8 - 16 ounces of warmwaterfirstthingin your day will help to replenish your cells and stimulate your bowels allowing you to evacuate the ol’ poop shoot right away. You want your pipestobeclearbeforefillingthemupagain.Ifabowelmovementdoesn’thappen,upyourintake. Water is the elixir of life. And a clean gutiskeyforahealthybody.Addasqueezeoflemon,orsomeapplecidervinegarandhoney. Check out the benefits here: http://wholisticfitliving.com/the-benefits-of-apple-cider-vinegar

MEDITATE Nowdon’tjustdosomething,sitthere.Giveyourself 5 - 15 minutes to sit and breathe. Begin your day in mindful gratitude. Sip your water if you like. Or close your eyes and en-joyfeelingtheessenceofYOU.Noplanning,noworrying,noenvisioningthedayahead.Simply enjoy the gift of a brand new day.

NOW THAT’S A FRESH START!

AND THERE’S MORE TO COME

The way you start your day can make or break the rest of it. Createamorningroutinethatsetsyouupforahealthy,focused,enjoyableday.


Healthier Eating Tips• Eat 2-3 times a day at roughly the

same times during daylight hours. No snacking.

• Make lunch the main meal of the day. This is when your digestive capacity is at its peak.

• Enjoy a plant based diet. Maximize nutrient dense plant food and minimize processed and animal based foods.

• Eat what’s fresh in your area. Think seasonal and local.

• Up your veggies and eat your greens. This is the easiest way to detox daily and saturate your cells with dense nutrition.

• Avoid snacking between meals.Instead,drinkwarmwaterandherbalteas. Take a walk outside to calm cravings.

• Eat an earlier, lighter dinner for optimal energy and body weight.

• Sit down and enjoy your meal.Savortheflavors.

• Relax a bit after eating,thenmoveorwalktofacilitatedigestion.

• Allow 10 - 12 hours between dinner and breakfast. This optimizes digestion,helpsbalanceweightandreducesinflammation.

• Drink lots of purified water - half of your body weight in ounces every day. Avoid plastic bottles.


THE FIVE KOSHAS

Addressing the ancient psychological model of the human being called the Five Koshas recognizesourmultidimensionality,withthesource and foundation being the spiritual dimension. By bringing awareness to each kosha,wecontinuouslycleanseandnourishourselves as an integrated whole.

Annamayakosha (Physical Body)Thefirstleveltotakeintoconsiderationisthephysical body as understood by western sci-ence including the anatomical structures and physiological processes. From the eastern perspective,thebodyisconsideredfromtheperspective of the three ayurvedic doshas. These doshas describe the overall body type oftheindividualaspita,vataorkapha.Theyarecomprisedoftheelements:earth,water,fire,air,andspace.

Pranamayakosha (Energy Body)Fromtheeasternperspective,thebodyisaninterconnected network of energy and intel-ligence.Theproperflowofenergyisneces-sary for maintaining good health. The energy bodyencompassesthepranavayus,orpat-terns of energy within the body; the energy channels or nadis; and the energy centers or chakras. The breath forms a bridge to the energy body and the breathing patterns are a window into it. Correcting breathing patterns canenhanceenergyflow.

Manomayakosha (Psycho-emotional Body)The third sheath to be addressed is the psy-cho-emotional body including the dominant emotional and thought patterns that make up thepersonalityalongwiththefivesensory

Full Spectrum AwakeningUNVEILING THE LAYERS OF YOUR BEING

organs.Atthislevel,themindfunctionsasstimulus/response to feelings and emotions and the relationship of attachment and/or aversion to them. Yoga encourages the prac-titioner to notice the presence of feelings and emotions and invite them in so that they may be processed and then released.

Vijnanamayakosha (Wisdom Body)The fourth sheath is the intellectual mind as witness.Thepresenceofthoughts,beliefs,images and memories in the mind signals that we have entered the Vijnanamaya Kosha. Atthislevel,we’reabletostepoutofourpersonalconditioningand,tosomeextent,look beyond our personal roles to see the larger picture of who we are. This is the level ofrecognizing,andde-conditioningourcorebeliefs in order to create healthy habits.

Anandamayakosha (Bliss Body)Thefifthlevelismosteasilyexplainedasthe level of meditation in which the mind rests in a natural state of bliss and ease. This is an important concept in terms of health and healing because it describes health as our essential nature once the confusions and distractions have been removed.

ATMAN (Pure Consciousness)Thefinallevelisbeyondthekoshas.Itisaconcept of complete oneness or wholeness. Itdescribesrealityasaunifiedfield,awholeinwhichtheindividualself,likeadropinthesea,hasreunitedwiththeoceanoflife.

Together,thesefivekoshasprovideaframe-work for cleansing and balancing the wholis-ticnatureofourbeing.,cultivatinghealthand healing in the truest sense.


KOSHASsheath or layer

Physical,Energetic,Psycho-Emotional,Intellectual,SpiritualMOVE - BREATHE - FEEL - OBSERVE - REST

The Layers of Your Being


Gifting yourself this time to cleanse is so much more than just upleveling your food choices. We are cleansing our inner relationships with Self. Cleansing away the distracting thoughts that cloud our mind. Cleansing emotions by acknowledgement and releasing their impact. Cleansing beliefs thatnolongerserveussowecanawakenourintuitivewisdom.Usethesequestionstopromptapersonal inventory and journal your answers to clarifying the areas of your life that need your at-tention. Now it the time to deepen the one relationship you will have for a lifetime - YOU!

PHYSICAL BODY (ANNAMAYA KOSHA)• Ifyourbodycouldtalk,whatwoulditsayaboutitsstateofbeing?• How is your diet and digestion? • Do you have any joint or muscle pain or tension?• What do you do for exercise?• What do you do for relaxation and stress reduction?• To what extent do these health challenges restrict your daily life?• What are your beliefs about the body’s ability to heal itself?

BREATH AND ENERGY BODY (PRANAMAYA KOSHA)• Is your daily schedule regular or does it change from day to day?• Do you notice changes in your breathing when you become upset or agitated?• What is your overall energy level?• Wouldyoudescribeyourenergylevelasstableorquitevariable?• What are your sleep patterns like?• Do you wake up feeling refreshed to start your day?

PSYCHO-EMOTIONAL BODY (MANOMAYA KOSHA)• What tends to bring on or trigger stress in your life?• Whatwaysdoyoufindmosteffectiveforreleasingstress?• Doyoufindyourselfgettingupsetandirritatedoften?• Do you experience depression or anxiety?• Arethereemotionsyouhavedifficultyfeelingorexpressing?• Are personal relationships nurturing and supportive?• Are there ways you are sabotaging your health?• Areyoureadytoputyourselffirstinordertolivewellandthrive?

WISDOM BODY ( VIJNANAMAYA KOSHA)• Are you living an authentic life aligned with all that you deserve?• How connected do you feel to your Inner Guidance?• What truth are you unwilling to face in your life right now?

BLISS BODY (ANANDAMAYA KOSHA)• How would you describe the spiritual dimension of your life?• What do you see as ultimately most important in your life?• Doyoufeelyouhaveaparticularmissionorvocationinthislifeandareyoufulfillingit?

Personal InventoryASSESSING THE LAYERS OF YOUR BEING


Expand your Life KnowledgeINTEGRATING THE SCIENCE OF AYURVEDA

The natural healing force within each of us is the greatest force in getting well. ~ Hippocrates

Thousandsofyearsbeforemodernmedicineprovidedscientificevidenceforthemind-bodycon-nection,thesagesofIndiadevelopedAyurveda,whichcontinuestobeoneoftheworld’smostsophisticatedandpowerfulmind-bodyhealthsystems.Morethanameresystemoftreatingillness,AYURVEDAisascienceoflife(Ayur=life,Veda=scienceorknowledge).Itoffersabodyofwis-dom designed to help people stay vibrant and healthy while realizing their full human potential.

The two main guiding principles of Ayurveda are:

1. The mind and the body are inextricably connected. 2. Nothing has more power to heal and transform the body than the mind.

Freedomfromillnessdependsuponexpandingourownawareness,bringingitintobalance,andthen extending that balance to the body. This process isn’t as complicated as it may sound. Simple practices done with consistency offer profound results.

Ayurveda also offers many practices for expanding self-awareness and cultivating your innate state of balance. Here are a few of the most important aspects of the Ayurvedic approach and suggestions for applying them to create perfect health in your own life:

1. UNDERSTAND YOUR UNIQUE MIND-BODY TYPE AND THE SPECIFIC NEEDSAyurvedaisapersonalizedapproachtohealth,andknowingyourmind-bodytypeallowsyoutomakeoptimalchoicesaboutdiet,exercise,supplements,andallotheraspectsofyourlifestyle.

2.EATACOLORFUL,FLAVORFULDIETNexttobreathing,eatingisourmostvitalbodilyfunction.Tocreateahealthybodyandmindourfood must be nourishing. Ideal nutrition comes from consuming a variety of fresh foods that are appropriately prepared and eaten with awareness.

3. GET ABUNDANT RESTFUL SLEEPDuringsleep,ourbodyrepairsandrejuvenatesitself.Alackofrestfulsleepdisruptsthebody’sin-natebalance,weakensourimmunesystem,andspeedsuptheagingprocess.Ifyoufeelenergeticandvibrantwhenyouwakeup,youhadanightofrestfulsleep.Ifyoufeeltiredandunenthusias-tic,youhaven’thadrestfulsleep.


4. LIVE IN TUNE WITH NATUREWhenyou’reinbalance,younaturallydesireonlythatwhichnurturesyourhealthandlife.Youflowinharmonywithyourbody’snaturalrhythms,gettingrestfulsleep,feedingyoursenseswithexperiences,tastes,touch,aromas,sounds,andsightsthatupliftandnourishyou.Youcanmakechoices that keep you in harmony with your inner intelligence and rhythms by tuning into your body’s messages.

5. STRENGTHEN YOUR DIGESTIVE POWERGoodhealthisdependentuponourcapabilitytofullymetabolizethenutritional,emotional,andsensoryinformationthatweingest.Whenourdigestiveenergy,knownasagni(fire),isrobust,wecreatehealthytissues,eliminatewasteproductsefficiently.Ontheotherhand,ifouragni is weakened,digestionisincompleteandleadtoanaccumulationoftoxicresidueknownasama. The buildup of amainthebodymindleadstoobstructionsintheflowofenergy,information,andnourishment,andisthebasisofalldisease.

6. TAKE IT EASYTheAyurvedicapproachisaboutaligningwiththeinfiniteorganizingpowerofnatureratherthanstruggling or trying to force things to go your way. This principle is embodied by the Law of Least Effort.Whenyouobservenature,youwillnoticethatgrassdoesn’ttrytogrow;itjustgrows.Birdsdon’ttrytofly;theyjustfly.Flowersdon’ttrytoblossom;theyjustblossom.Naturefunctionswitheffortlessease,frictionlesslyandspontaneously.Itisintuitive,holistic,non-linear,andnourishing.Youwillexpendleasteffortwhenyouractionsaremotivatedbylove,becausenatureisheldto-getherbytheenergyoflove.Whenyouchaseafterstatus,money,power,oraccolades,youwasteenergy,butwhenyouractionsaremotivatedbylove,yourenergyexpandsandaccumulates.Sotake it easy and be guided by love.

Excerpt from Chopra Center http://www.chopra.com/ccl/what-is-ayurveda


A DOSHA (DOE-shuh) is a combination of twobasicelements.AccordingtoAyurveda,theentireuniverseiscompromisedoffiveelemental building blocks (similar to the con-cept of atoms) and their corresponding bio-energeticnatures.Fromthesefiveelements,come three compound elements (similar to the concept of molecules) called doshas,ofwhich the human body is comprised.

VATA DOSHA(pronounced“vah-tuh”)As a combination of space (akasha) and air (vayu),vatadoshacontainsthequalitiesoflightness,dryness,friction,movement.Anymovementinthebody,frominhalationtocellgrowth,isevidenceofvata.

PITTA DOSHA(pronounced“pit-uh”)Asacombinationoffire(tejas)andwater(aap),pittadoshainherentlycontainstheele-mentsofheat,light,liquidity,andmetabolism.Digestive acids are an example of a tangible form of pitta dosha in the body.

KAPHA DOSHA(pronounced“kah-fuh”)As a combination of water (aap) and earth (prithvi),kaphadoshainherentlycontainsthequalitiesofsolidity,density,andcohesion.Phlegm is an example of a tangible form of kapha dosha in the body.

Withoutallthesequalities,thehumanbodywould cease to exist; we need these three en-ergiesforourcellstoreproduce,metabolize,and maintain their structure. From a psycho-logicalaspect,weneedtobeabletocreatenewideas(vata),manifestthemintospeech(pitta),andsustainthemtofruition(kapha).

Each person has a natural balance of these threedoshas,andapredominanceinoneortwodoshas.Ourspeechpatterns,physicalappearance,digestivecapacity,andlifestyletendencies,relationshipstyles,andmentalrhythms are all signs as to our constitutions (Prakruti).

PRAKRIUTI AccordingtotheAyurvedichealingsystem,our mind-body constitution or dosha is deter-mined at the moment of conception. Thus we areeachbornwithauniquecombinationoftheVata,Pitta,andKaphadoshasthatstaysthe same for the rest of our life. This is known asprakruti–aSanskrittermthatmeans“na-ture”or“thefirstcreation.”

VIKRUTI Vikruti is the current state of imbalance in an individual’s doshas. To bring balance into one’slife,itisimportanttolookatvikrutiratherthanprakruti,becausethisshowsthecurrent underlying imbalances that need to be addressed. Assessing one’s vikruti pro-vides vital information about what kinds of changesinlifestyle,diet,andotherareasareneeded to return the body to state of balance and well being.

Excerpt by Kate Sadowsky, MA, CMT

Know your DoshaTake care of your body. It’s the only place you have to live.


Your Dosha QuizPRAKRUTI - Your Basic Constitution VIKRUTI - Your Present Qualities

Tohelpdetermineyourconstitution,I’veprovidedabriefquestionnairebelow.Irecommendprintingoutthequestionnaireandcirclingtheanswerswithapen.Foreachstatementlistedbe-neathVata,PittaandKapha,circlethenumberthatmostcloselyindicateshowmuchitappliestoyou.Then,addupthenumberstogetatotalscoreforeachdosha.

First,answerthequestionsinaccordancewithgeneraltrendsthroughoutyourlife.Thiswillgiveyouabetterunderstandingofyourunderlyingbirthconstitution,orprakruti. Then answer the questionsinaccordancewithhowyoulook,feel,andbehavetoday.Forexample,ifyou’vesleptwellthroughputyourlife,butjuststartedhavingsleepingproblems,thesecondsetofanswerswillreflectthiscurrentimbalance,orvikruti. It’s also important to remember that most individuals haveoneprimarydosha,followedbyaprominentsecondarydosha.

Asimplequestionnairewillnotalwayscapturethefulldynamismofthedoshas.Forthisreason,wealsorecommendconsultingaqualifiedAyurvedicpractitioner.

0-1 Doesn’t apply 2-3 Sometimes applies 4-5 Applies most of the time

VATAPhysical Characteristics 1. I am slender and don’t gain weight easily. 0 1 2 3 4 52. I am taller or shorter than average. 0 1 2 3 4 53. “Thin”describesmanyofmybodilyfeatures

(suchasmyhair,neck,fingers,andlips). 0123454. Myenergyfluctuatesandoftencomesinbursts. 0123455. Myappetiteisvariable(i.e.,highonedayandlowthenext). 0123456. Ihaveatendencytobecomebloated,gassy,orconstipated. 0123457. Myskinfrequentlybecomesdry. 0123458. I tend to have cold hands and feet. 0 1 2 3 4 59. Iamalightsleeperandoftenhavedifficultyfallingasleep. 012345

10. Ipreferwarm,moistweathertocoldordryweather. 012345


VATAPsychological Characteristics

1. I am creative and imaginative. 0 1 2 3 4 5

2. I enjoy artistic forms of expression. 0 1 2 3 4 5

3. My mind is active and often restless. 0 1 2 3 4 5

4. Ilearnquicklybutalsoforgetquickly. 012345

5. Ibecome“spacedout”quiteeasily. 012345

6. Ihaveatendencytofeelanxious,nervous,andinsecure. 012345

7. Ispeakquicklyandusehandgestures. 012345

8. I am always on the go. 0 1 2 3 4 5

9. My lifestyle and daily routine are irregular. 0 1 2 3 4 5

10. My dreams are active and colorful. 0 1 2 3 4 5

TOTAL VATA: _________

PITTAPhysical Characteristics 1. I have a medium build and gain or lose weight easily. 0 1 2 3 4 52. My height is average. 0 1 2 3 4 53. Myphysicalfeaturesaresharporpointed(nose,chin,andteeth) 0123454. My energy and activity levels are high. 0 1 2 3 4 55. Myappetiteisstrong;Icaneatlargequantitiesoffood. 0123456. My bowel movements are regular; I occasionally have diarrhea. 0 1 2 3 4 57. Iperspirequiteeasily. 0123458. My eyes are penetrating and light in color. 0 1 2 3 4 59. I prefer cooler weather and become irritable in hot weather. 0 1 2 3 4 5

Psychological Characteristics 1. I am goal oriented and achieve anything to which I put my mind. 0 1 2 3 4 52. I have a good sense of humor. 0 1 2 3 4 53. I have a strong intellect and enjoy learning new things. 0 1 2 3 4 54. I have a natural ability to lead others. 0 1 2 3 4 55. I am a perfectionist. 0 1 2 3 4 56. Itendtobecomeirritable,impatient,andangry. 0123457. I am critical of myself and others. 0 1 2 3 4 58. Many people think I’m stubborn. 0 1 2 3 4 59. I become irritable if I skip a meal. 0 1 2 3 4 510. I enjoy competition. 0 1 2 3 4 5

TOTAL PITTA: _________


KAPHAPhysical Characteristics 1. Igainweighteasilyandloseweightwithgreatdifficulty. 0123452. I am short and stocky or tall and sturdy. 0 1 2 3 4 53. “Thick”describesmanyofmybodilyfeatures 012345

(suchasmyhair,neck,fingers,andlips). 4. I have abundant strength and stamina. 0 1 2 3 4 55. My digestion is weak and I often feel heavy after eating 0 1 2 3 4 56. My bowel movements are highly regular. 0 1 2 3 4 57. My skin is smooth and oily and tends to be pale. 0 1 2 3 4 58. I sleep deeply and soundly. 0 1 2 3 4 59. Icatchcoldsquitefrequently. 01234510. I prefer hot weather over cold or damp weather. 0 1 2 3 4 5

TOTAL VATA: _________

KAPHAPsychological Characteristics 1. I have a big heart and prefer to focus on the good in the world. 0 1 2 3 4 52. I am calm in nature and not easily angered. 0 1 2 3 4 53. Ipreferaslow,relaxedlifestyle. 0123454. Idon’tlearnasquicklyasothers,butlong-termmemoryisexcellent. 0123455. Ibecomesentimentalquiteeasily;Ioftenthinkaboutthepast. 0123456. I am methodical in my actions. 0 1 2 3 4 57. I am highly protective of myself and family. 0 1 2 3 4 58. I let negative emotions build up rather than addressing them. 0 1 2 3 4 59. I usually let others take the lead. 0 1 2 3 4 510. Iamanaturallistenerandfrequentlyhelpotherswiththeirproblems. 012345 TOTAL KAPHA: _________

Prakruti Total: Vata_______ Pitta________ Kapha_________

Vikruti Total: Vata_______ Pitta________ Kapha_________


The new science of Circadian Medicine is suggesting that our genes have literally lost their ability to hear the natural circadian cycles of nature. Scientists are only now beginning to understand exactly how impor-tant it is for the body to stay in rhythm with nature. In our modern high-tech world, this is becoming a challenge, as more and more folks have what some are calling a “nature deficit disorder.” While Ayurveda has touted the importance of a connection with nature for millennia, it was nice to read in a recent issue of Scientific American that Circadian Medicine may revolutionize medicine as we know it.

From an Ayurvedic perspective, following this dinacharya also aligns you with nature’s rhythms each day. For instance, exercising is most optimal in the morning, between 6 am and 10 am, when the body is in its kapha phase and is naturally physically strongest. Eating the largest meal of the day at lunch-time aligns with the pitta time of day, from 10 am until 2 pm, when the digestive fire is strongest. Between 2 pm and 6 pm, which is the vata time of day, the nervous system is most active, so it is beneficial during this time to do calming, centering activities such as mental work and meditation. - John Douillard

TEN STEP DINACHARYA

Begin with choosing three things to put into your routine that you are most likely to do consistently and realistically. When those are solid and consistent then think about adding one additional item per week. Evalu-ate at the end of each week to see how the routine you have chosen is serving you.

Creating A Personal Routine - DINACHARYA

Living in Rhythm with NatureI created what I call the SUPER EIGHTS so I could recite these like a chant (mantra) and continually draw myself into this rhythm as a habit for living a balanced life.

MY DAILY DINACHARYA

1. AWAKE-Ariseearlyinthemorning,pref-erably before the sunrise.

2. URINATE - If you are drinking enough water,thiswillbenecessary.

3. HYDRATE - Drink a large glass of warm water – with lemon.

4. MEDITATE - Sit in silence for 5-15 min with gratitude for the day. Breathe. Be present.

5. EVACUATE -emptyyourbowels,ideallywithinthefirsthourofwaking.

6. ACTIVATE - Get your breath and body movingwithyoga,abriskwalkorexercise.

7. NUTRATE - Feed your body highly nutri-tiousfood.Eatasmallamount,butmakeit big enough to get you through to lunch without needing a snack. Quantity will vary based on body type.

8. MOTIVATE - Enjoy the energy you have awakened and move into your day.

9. RECREATE - With an earlier dinner you will have time to enjoy recreating in the evening.

10. HIBERNATE - Get to bed early. Best time for sleep is 10:00 pm - 6:00 am.


PITA,VATA,KAPHA are the elemental ener-gies that shift throughout the day. The more weunderstandtheseenergies,andalignourhabitswiththem,themorewesupporttherhythms within our own body.

Eachday,wecyclethroughthesethreedo-shas in 4-hour increments. Each time period isdominatedbyonedosha,andthusinflu-encedbythequalitiesofthatdosha.Whenyouhavethisinformation,youcanorganizeyour day so that your activities are supported by the dominant energy inside and around you. This allows you to be more in tune with your natural rhythms and to experience more ease and harmony in your life.

Align your schedule with nature’s rhythms. It may take some time to adjust and when you do,youwillbeamazedathowwellallyoursystemsrespond-body,mindandspirit.

MORNING DINACHARYA6:00 am - 10:00 am Kapha - Get Up and Move!

• Hydratetogetyourfluidsflowing.Drink warm water to stimulate your bowels

• Meditate to align your mind to the day• Evacuate to clear out the poop shoot• Do some vigorous breathing and exer-

cising to stimulate your senses • Eatalight,highlynutritiousbreakfast.

Green drinks are the prefect elixir to start your day.

MIDDAY DINACHARYA10:00 am - 2:00 pm Pita - Your Fire is Burning Brightly!

• Eat your largest meal now including protein,healthyfats,andyourhighestcalorie meal so your body can trans-form the food you give it into fuel and energy.

• A light walk will help to aid digestion. (10 - 15 minutes)

• A great time to complete tasks on yourto-dolistasyourbrainis‘firedup’ as well.

• Do not snack until dinner.

24 HOUR CYCLE OF ENERGY

Living in Rhythm with Nature


AFTERNOON DINACHARYA2:00 pm - 6:00 pm Vata - Creativity Abounds

• This is the perfect time of day to study orworkoncreativeprojects,findso-lutionstoproblems,reflect,process

• If have strong Vata tendencies you could feel spacey and ungrounded

Drinkhottea,getcozy,slowdown,dosomelong deep breathing

EVENING DINACHARYA6:00 pm - 10 :00 pm Kapha - Time to Wind Down• Supper:theearlierandlighter,thebetter.

Aim for 6:00 pm. • Eatsoups,salads,roastedveggies-foods

thatarequicktodigest.• Your body will fully metabolize your

last meal before bed giving you a better night’s sleep.

• Eveningyoga,awalkoraswim,breath-ing exercises and meditation to relieve any stress out of your body without over-stimulating your system.

• Go to bed by 10:00 pm.• A 10 - 12 hour fast between dinner and

breakfast will have you waking up feeling alert and ready to start your day right.

IMPORTANT NOTE:Spend these last hours of the day indulg-inginyourfavoritequiet,calmingactivitieslikereading,doingartsandcrafts,listeningtomusic,relaxingwithlovedones.ManyofusfinishourdaysinfrontofaTV,movie,phone,orcomputerscreen,butthatflicker-ing screen is very stimulating for the brain. Youwillsleepmuchmoresoundlyandeffi-ciently if you shut your screens down before 8:00 pm. Practice being present with yourself and your surroundings.

DEEP SLEEP 10:00 pm - 2:00 am Pita - Purifying through Dreams

• Atthistimewe“digest”everythingthat happened in our bodies and mindsduringtheday,givingourin-sides a good housecleaning.

• If you are unable to fall asleep right away,relaxandwatchyourthoughtsnoticing the replay of your day. This has purpose and offers you a practice in letting go.

• You may feel yourself getting a second wind after 10:00 pm if you stay awake and you won’t be able to sleep until late. You are also like to want to eat which diverts this vitally important time of inner cleansing. You will wake up feeling groggy with undigested food in your belly. Not a good start.

• Deepsleepisdeeplyhealingforbody,mind and spirit. Balance your life by re-specting this important part of our day.

DREAM TIME2:00 am - 6:00 am Vata - Quiet Receptivity

• Early morning Vata is not for being creative; it’s for being receptive. This is by far the best time of day for medi-tation,contemplation,prayer,chant-ing or other spiritual practices.

• Ifyouareasleep,youmayhavesym-bolic dreams and visions.

• Ifyouareawake,youmayreceiveveryvaluable insights and understandings.

• Use this Vata time of day to open yourselftohigherenergies,topracticemindfulness,andtofeelconnectedtohigher yourself.

24 HOUR CYCLE OF ENERGY


“WhatwillIeat?”isthemostcommonques-tion. There are many ways to support the natural detox process. All have in common this basic principle: encourage and improve digestion,absorption,andeliminationforaclean, lean, energized machine - your body.

What you eat will vary from the next person. Included in this guidebook are several rec-ommendations according to your constitu-tion,youractivitylevel,yourintention,andthe choice of incorporating Purium products or preparing your own green drinks.

Aboveallelse,weareeliminatingfoodsthatclog up the system and hook us into un-healthyhabits.Forthemostpart,wewillnotbeeatingprocessedfoods,sugar,alcohol,dairy,oranimalproducts.Unless,ofcourse,you have a high energy output and need someaddedmeatprotein,thenyoumayfindyourselfincludedsmallportionsofchicken,fish,wildgame,oreggs.

Ifyouareasmoker,thisisagreattimetoeliminate that as well. If you are a marijuana user,takeabreak.Nowthatithasbecomelegalthereisquiteanoverabundanceof‘self-medication’thatistobequestioned.Can you let go of your habits for 10 days to conduct your own comparative study? No-tice how you feel and operate without these mood altering substances. You won’t know unless you give a try.

Your entire cleanse is a personal experiment to discover what helps your body and mind operate at its highest level. This is not just aboutwhatyoueat,buthowandwhenyou

eat,andwhathappensinbetweenyourmeals.Following the suggestions of an Ayurvedic life-stylewillalignyourdailyrhythmstotheflowof nature. And when we create consistency in ourschedule,itisamazinghowmuchbetterthe body and mind operate together. I found this out for myself years ago.

Beingayo-yodieterthroughoutmyteens,Iwas bulimic before the term was common. I had no name for my bouts with binging and purging followed by drastic dieting that completely destroyed my metabolic func-tion.Nameanydiet,andIprobablytriedit.Byregularlyloweringmycaloricintake,mymetabolismloweredaswell.Therefore,whenI returned to my junk food habits I continued to gain more and more fat. Although I took up running in college and was able to drop some weight,Icontinuedtostrugglewithbadhabits,bulimia,andpoormetabolism.

Attheageof22,Iwasguidedintomyfirstcleanse. For six weeks my nutritionist taught me about whole foods and the importance of consistency in meal planning. Three of those weeksconsistedofadeepercleanse,muchlike the one we are about to experience. What I found most amazing was the response in my body to three meals a day and no snacking. Myinnerfire(agni)wasrenewed.Ibegantoburn my food as the energy source it is meant tobeandmybodyweightstabilized,evenwhen I went off my schedule at times. I have remained within the same weight ever since.

Readytoigniteyourowninnerfire?Continuereading about how to do just that.

What will I Eat?Do something today that your future self will thank you for. - Nancy Ruby


Quality ChoicesPreparation is your key to success! Choose your path wisely.

Be sure to take care of your shopping be-fore you begin your 10-day cleanse. Stock yourfridgewithorganic,wholefruitsand veggies to keep your energy moving. Choosefromthefollowingpages,andgetcreativewhileatthesametime,keepitsimple. The beauty of it lies in simplicity. Yourchoiceswillbecomemorestreamlined,yourmealseasytoprepareinverylittletime,andyouwillbemakingfewerselections,all of which will give you more time in your day for your self care. Prepping a big pot ofsoup,veggiestew,orkitchariwillallowyoutopopintothekitchen,warmthingsup,addsomeextrafreshgreens,andcallitgood.

A really good plan is to use a mix of the cleanse schedule options. This week you are easing in by cutting out the junk and opting forasimple,cleanwholefoodsdiet.Maybeoatmeal for breakfast. Water until lunch. Qui-noa,blackbeansandvegetablesforlunch,and maybe for dinner too. Let’s minimize cooking time and increase other self-care practices and do-nothing time. Quiet your sugarcravingsbyhavingafewdatesorfigs,ahandfulofraisins,orspoonofhoneyaftera meal. As our 10-day deep cleanse rolls around - get psyched. Map out your schedule and plan out your meals ahead of time.

The key to successfully committing to this cleanse is to avoid being too hard on your-self. I see this all the time. People want to stick to a rigid plan and end up forcing themselves into something that doesn’t work. Instead of listening to the needs of their

bodyday-by-day,theytrytousewillpowerto stave off inner complaints. And then they quitalltogetherwithanattitudeof“thisjustdoesn’tworkforme.”

Instead of forcing yourself to do something thatishardandatwhichyoumayfail,oratleastemotionallybatteryourself,youwillpractice the art of cooperating with yourself.Thereisnoone-size-fits-allapproachtothiscleanse. Some will thrive on one detox pathwhile others will suffer. I don’t want any suffering around here. No mind over matter. Know that you can go one route or mix and match. I usually mix and match.

The simple rules are to just eat 2-4 times a day.Nosnacking.Onlywater,hotwater,spice water or lemon water should grace your bellybetweenmeals.Thatalone,foranyonewhodoesnotyethavethathabit,willjump-startyoursystemintoamild,pleasantdetox.

Fornow,keepplowingthroughthispacket.Do your planning. Read through the charts andtherecipes.And,keepaskingyourself,“Whatismostappealingandintriguingtomerightnow?”

Remember: you can’t go wrong. Trust your inner guide as your higher mind knows best. Attune to your personal energetic design. This is where eating for your body type and aligning daily rhythms comes in handy. Do integrate the SUPER EIGHTS as much as pos-sible. Starting your day right and scheduling intimeforyourmeals,selfcare,recreation,and rest will lead you to success in living a vibrant,soulfullife.


WHAT WORKS FOR YOU

Your body is your best teacher on this path toward growth. Growing stronger in your commitment to your self and your health is our intention for the next 10 days. Through thiscourseofdedicatedaction,wewilldevel-op and sustain life promoting habits for our body,mindandspirit.Dialinwhatworksbestforyou.Payattentiontoyourbody,youren-ergy,youremotions,yourbeliefs.Recognizethe signals that will help you choose accord-ingtoyourneeds,day-by-day.Ratherthanarigidplanthatyouforceuponyourbody,thisis about developing a keen relationship based onlistening,trustingandresponding.

I have provided a daily chart to track your meals,supplementsandgreendrinks. Please note that these suggestions are meant tobemodifiedindividually.Usethemasa guideline. You may choose to lessen the number of green drinks from three to two. You may choose to replace breakfast or din-nerfoodswithagreendrink.Also,noteyourreal time of meals and drinks to discover the pattern that works best for you lifestyle and bodily functions.

WHAT WORKS FOR ME

This is my dynacharya. Explore what works for you and then make it habit.

6:30 am Morning Power Hour• Awake,urinate, hydrate - drink 8-16 oz.

ofwarmwaterwithfreshsqueezedlemonto stimulate bowels

Prepare ThyselfYour diet is a bank account. Good food choices are good investments.

- Bethenny Frankl

• Take 5 Super Aminos • Meditate for 5 - 15 minutes• Evacuate - with all that warm water

bowels will empty easily• Activate-getmyPranaflowingwith15-

30 minutes of yoga or a walk outside• Nutrate (my new word for nutrifying my

body)-firstPuriumPowerShakeand/orbreakfast item

• Motivate-shower,dress,startthedayfeelingcalm,centered,energizedandmotivated

I do all this in 45 - 90 minutes depending on my day. Sometimes I even have to shorten it to30minutes.IfImissitalltogether,mydayhas an entirely different rhythm. I prefer to include this power hour.

10:30 am 5 Super Aminos

11:30 am Second Purium Power Shake

12:30 pm Hearty Lunch

3:30 pm Purium Power Shake

5:30 pm Light Dinner

Recreate-anearlier,lightersupperallowsmoretimeintheeveningtotakeawalk,readabook,playagamewithyourchildren,getyourartsuppliesout,becreative.RE-CREATE your life.

8:30 pm Apothe-Cherry with warm water or tea.

10:00 pm Hibernate - SleepAccording to the Ayurvedic 24-hour Cycle of Energy,10:00pm-6:00amisthebesttimefor sleep.


Purium 10-day CleanseDESIGN YOUR RHYTHM - TRACK YOUR PROGRESS - CREATE RESULTS

ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN

6 - 7 AM8-16 oz lemon water5 Master Aminos

Meditate

Evacuate

Activate

7 - 8 AM #1 Power Shake or Green Drink +Breakfast Option

10 - 11 AM16 oz warm water5 Master Aminos

11 - 12 AM#2 Power Shake or Green Drink

12 - 2 PMHearty Lunch16 oz water

2 - 3 PM16 oz water5 Master Aminos

3 - 4 PM#3 Power Shake or Green Drink 5 - 7 PM Light Dinner16 oz water

8 PMApothe-CherryHerbal Tea


Knowingyourdosha-Pitta,Vata,Kaphaandrecognizing the imbalances you are addressing inyourownhabits,body,andlifestyle,arethekey guidelines to how you move through this cleanse.Bestofall,keepitsimpleandenjoythoseextrahourstogetoutdoors,readabookwithyourchild,putyourfeetupandrelax.Whateveritisyouoftenfindyourselfwishingyouhadtimetodo,nowisyourtimetodoit!

Here’s some suggestions for your shopping list. Experiment. Be creative. Stay focused on your end goal. Enjoy lightening up. Feeding yourself whole foods and green drinks each day gives you the opportunity to shift your palate,toretrainyourtastebudstothesub-tletyofflavorsbeyondsweetandsalty.Andyou will develop your intuition for making the rightchoicesthatwillreplenishyourbody,balanceyourenergy,andbringaboutfeelingsof contentment and ease.

VATABEST GREENS:butterlettuce,beetgreens,romaine,swisschard,babykaleleaves,BEST VEGGIES:peas,asparagus,celery,zuc-chini,red,orange,yellowpeppers,fennelbulbBEST ROOTS:beets,carrots,sweetpotatoes,zucchini,parsnips,radishes,wintersquashes,ginger rootBEST SPROUTS:sunflower,alfalfa,clover, radishBEST FERMENTED FOODS: all fermented foods-miso,kombucha,sauerkraut,kimchiBEST SEEDS:nuts/fats:avocado,sesame,sun-flower,olives,ghee,chia,flax,almond,pine-nuts,macadamiaBEST FRUITS: sweetandsourfruits-grapes,cherries,peaches,citrus,pineapples,bananas,tomatoes,cookedapples

PITTABEST GREENS:kale,dandeliongreens,col-lards,alllettuces,cilantro,cabbage,BEST VEGGIES:fennel,peas,asparagus,celery,zucchiniBEST ROOTS:sweetpotatoes,parsnips,car-rots,jicama,turmericBEST SPROUTS:sunflower,alfalfa,clover,mung,lentil,broccoliBEST FERMENTED FOODS: small amounts of sauerkrautBEST SEEDS:nuts/fats:sunflower,coconut,avocado,ghee,chia,flax,almond,hazelnutsBEST FRUITS:sweet,juicyfruits-peaches,apples,pears,berries,limes

KAPHABEST GREENS: all greens in enormous amounts!parsley,beetgreens,radishgreens,kale,cabbage,brusselssprouts,mustardgreens,collardgreensBEST VEGGIES:broccoli,fennel,redyellowandorangepeppers,asparagusBEST ROOTS:radishes,beets,turnips,gingerroot,turmeric,burdock,daikonBEST SPROUTS: all sprouts! BEST FERMENTED FOODS: small amounts of spicyferments-kimchi,pickledlimesBEST SEEDS:nuts/fats:pumpkinseeds,chia,flax,cornoilBEST FRUITS:astringentfruits-grapefruits,pomegranate,apples,pears,tomatoes,berries,lemons,limes

Foods for Your Body TypeBALANCING YOUR DOSHA THROUGH DIET


BEVERAGES: nutmilks,kombucha,organicvegetablebroth,herbalteas,coconutwater

FLAVORINGS: lemons,Himalayanseasalt,rawhoney,freshherbsandspices,gingerroot,applecidervinegar

ORGANIC VEGGIES: kale,cabbage,broccoli,cauliflower,spinach,summersquash,yam,sweetcorn,sprouts,kale,chard,asparagus,carrots

ORGANIC FRUITS: avocados,cherries,berries,plums,apples,purplegrapes,cucumbers,tomatoes,lemons

FATS AND OILS: coconutoil,sunflowerseedoil,oliveoil,grapeseedoil,grassfedbutterorghee

NUTS & SEEDS: raw and unsaltedsunflowerseeds,chiaseeds,sesameseeds,almonds,pecans,walnuts,Brazilnuts

PROTEIN OPTIONS: hummus,almonds,chiaseeds,splitmungbeansandbasmatirice,blackbeans,almondbutter,sesame-tahinibutter

PROTEIN OPTIONS FOR ATHLETES: freerangeeggs,freerangechicken,wildcaughtsalmon,wildgame

GRAINS: (if weight loss is not desired)basmatirice,quinoa,couscous,sproutedgrainbread,sweetpotatoes,oatmeal

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InalmosteverycaseIhaveseen,includingmyself,themajorityofchallengingresponsescomesinthefirstthreedays.Afterthosefirstthreedays,mostpeoplehaveexpressedthattheyfeltbetter,lighter,morebalancewithapositive change in their energy and outlook.

Prepping before hand is highlybeneficialindecreas-ingtheseverityofthesefirsttwo health responses. If you make a point of gradually cuttingoutcaffeine,sugarand carbs from your diet during our week of CLARITY,onceyoustartthedeepCLEANSE it won’t be as much of a shock to your body. Thefirstfourstagesoftherollercoastertypi-cally occur during that time at which you reachthedefiningmomentinyourcleansewhereyouaskyourself,“ShouldIstayorshouldIgo?”

THE GRADUAL CLIMBOnceyourealizeyouareatthatdefiningmo-ment,adoptthepositionthatit’sonlybetterfrom here. You will notice the remaining time on your cleanse will be much more enjoy-able. This will be a gradual shift… assuming you stick with it and give it time. Pay close attention to your energy and how it changes each day as you let go of old habits and let yourbodyrest,digest,andregenerateitself.

FINISH STRONGAsyougettotheendofyourcleanse,re-member your ‘why’ and recognize all you are doing for yourself. It is time to celebrate your new habits and the choices you have made to becoming a Qualitarian.

The Transformational RollercoasterAs you look forward to starting your 10-day transformationalcleanse,understandingyourfirstthreedayswillreallyhelpmakethetotaltransformation go smoothly. One of the most frequentlyaskedquestionsis“Whatisitgo-ingtobelike?”Nowthat’skindofaloadedquestionbecauseeveryoneIknowhashadadifferentexperienceinthebeginning,middleand end of their cleanse.

Yourmindandemotionswilldefinitelybealongfortheride.Andoftentimes,thebig-gest challenges can come from your own limiting thoughts and attitude. Realizing ahead of time that you will face your own resistancesandexcusesnottocontinue,remember... we are in this together. Let’s sup-port one another to push through any tough spots so that we can open up to something new! A new you!

The following will give you an idea of some of the most common occurrences and feed-back that I have heard and experienced dur-ing the 10-day cleanse.

What will help make it through the beginning is having a better understanding of them and knowing what stage comes next.

THE FIRST 3 DAYSTwo of the most common challenging health responses that people have shared are head-aches and slight nausea. Think about it for a moment. You are embarking on a program thatisintendedtoresetyourmetabolism,breakyouraddictiontoprocessedfoods,and cleanse your body. Of course there will be physical reactions as a result of this dramatic change.


Riding the RollercoasterYOU ARE MORE THAN YOUR EMOTIONS

The Transformational Rollercoaster describes some of the stages you may experience during the 10-day deep cleanse. Although there is no set time these emotional stages occur,youcanalmostguaranteeyouwillgothrough each one. Don’t take your emotions too seriously. Recognize that they shift and change just like your breath.

We are cleansing our psycho-emotional body along with our physical body. Integrate self-carepracticesofbreathing,meditating,yoga,walksinnature,andagoodnight’srest to help balance your energy. Follow the guidance of your intuition. Trust your own wisdom to carry you with inspiration into exhilaration.

THE TRANSFORMATIONAL ROLLERCOASTER

1. Excitement - The journey begins!

2. Fear - I don’t think I can do this. Ten days without my favorite snacks?

3. Anger - Who got me into this?

4. Resentment-Ohmy,didImaketherightdecision?

5. Defining Moment - Do I stay or do I go?

6. Acceptance - I can and I will!

7. Realization - I’m really feeling good.

8. Inspiration - Wow... I feel lighter and I love taking care of ME!

9. Attention - I have so much more energy and I feel leaner. People are noticing.10. Exhileration - I am so happy with myself. These habits really work.

Download - Qualitarian Guidebook - YogaMotionSAUCHA is the first of five Niyamas within the teachings of the Yoga Sutras. Niyamas, or observances, are personal guidelines for living. Saucha,

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