The Yoga Body Cleanse ™ is a health and wellness program designed by yoga teacher and Yoga Life Coach, Deborah Williamson, founder of Wild Abundant Life.com. Deborah and assistant Kellie Lin Knott experimented with many different cleanses and test drove many recipes to come up with the concepts and recipes included here in volume one.
This 21 day cleanse was designed with maximum flexibility in mind – all recipes can be modified. Each day you will practice choosing consciously what you’ll use to fuel your body. If there is a particular food that you absolutely hate, make a substitution. If you are in training, consult your coach or doctor for additional nutritional needs. Nothing is off limits (including meat, dairy, wine, chocolate, etc). We’ll share information on common allergens and foods that are harder to digest, but YOU will decide what works. If you make a choice that leaves you feeling less than great, log that information, and make your next choice. No rules. No guilt. It’s not about what you CAN’T have. It’s about what you CAN have. And there’s lots of good stuff to enjoy!
In addition to recipes & guidelines for intuitive and independent healthy eating, the Yoga Body Cleanse ™ incorporates meditation, breathwork, yoga and Yoga Life Coaching ™, in the form of daily life challenges designed to get you in the practice of trying new things and living life outside of what’s familiar. Even more importantly, you will make these choices & take action with the support of over 100 people who are participating in the cleanse around the world. Those who are interested may also participate in case studies for Debbie’s upcoming book, THE YOGA BODY CLEANSE ™ (email info@wildabundantlife.com for details on participation).
Congratulations on taking a step towards the healthiest version of yourself!
Release of Liability
Your participation is this cleanse is strictly voluntary. It is highly recommended that you consult your healthcare professional before beginning any new nutrition or exercise program, and as such, we encourage you to do so with this program as well. Deborah Williamson, Kellie Lin Knott and Wild Abundant Life will not be liable for you or your health during this cleanse. By moving forward, you assume full responsibility for your own health & wellness. The ideas and recipes presented in cleanse materials are guidelines and should in no way be mistaken for medical advice. We are happy to answer questions or make suggestions, but only you and your doctor will know what is best for you, and you assume full responsibility for what you eat and how you exercise during the cleanse.
F.A.Q. (Frequently Asked Questions)
These are questions we got from you before program kick-off, with our answers. If you have additional questions, please post them in the group so we can answer for everyone to see.
What are the potential benefits of this cleanse?
Cleansing has countless benefits, but here are a few we’ve noticed from personal experience:
- weight loss
- more restful sleep
- increased energy
- glowing skin and shiny hair & nails
- taste bud reset
- increased awareness of real hunger vs. emotional hunger
In this cleanse, we will suggest foods that allow your digestive system to take it easy. Juicing in particular gives your system a huge break from breaking down fibers in food while maximizing bioavailable nutrients, and because digestion takes a LOT of energy, this will have direct impact on your energy levels and moods. Because much of digestion occurs while you sleep, you will sleep like a baby because your body will be truly at rest.
Another delightful side effect of a cleanse is that you will reset your taste buds – the foods you crave will shift from whoopie pies and french fries to fresh, clean salads and sweet, juicy fruits. You’ll also notice that processed foods will suddenly seem overly salty or very sweet. It’s amazing! We were so surprised at this particular benefit – total taste bud make-over, baby!
What CAN’T I have during this cleanse and how strict is it?
The Yoga Body Cleanse ™ is based on what you CAN have versus what you CAN’T. You will add in more fruits and veggies every day and other foods will naturally fall away. Nothing is off limits, however, your choices will directly affect your energy level and final results. It will help to have a clear idea of what you’d like to get out of this program. Our main focus is to help you program your body and mind for healthier choices by empowering YOU to make those choices yourself (with helpful information & lots of support from us and the participating community). If you are cleansing for general health, your choices will be different than if you are hoping to lose weight. The cleanse is flexible and infinitely customizable based on your tastes, needs & creativity.
What foods should I avoid?
Again, believe it or not, nothing is absolutely off-limits, (and in fact, we will provide you with a few healthy “treat” recipes), but here are a few general guidelines. This information might help you make decisions about what to limit or eliminate, but should you have a bite or sip of something on this list, know that you are still making healthier choices MOST of the time, and as such, you’re ahead of the game!
(a) Eat as close to the garden as you can. Highly processed foods have much less nutritional value and often have additives or preservatives and other non-food stuffs that interfere with your body’s ability to get at what little nutrition is in the food.
(b) Eggs, wheat (gluten), peanuts, fish, shellfish & dairy are common food allergens, and can cause digestive upset and/or inflammation (the cause of most illness in the body). The only way to know if you have a sensitivity to one of these is to eliminate it for a time (at least a week) and then add it back in to see how your body responds. All of these foods also take more energy to digest, so limiting or eliminating them in favor of fruits and vegetables for all or part of the cleanse may result in increased energy and/or healthy weight loss if your body has weight to shed.
(c) Added sugar or sugar substitutes can cause inflammation in your body. Inflammation can cause everything from weight gain to cancer, so as you are choosing your foods, opt for more fruits and veggies (naturally sweet) and less of anything that has added sugar.
(d) Meat can be enjoyed occasionally on the cleanse, it does take more energy to digest. If you’ve never tried being meat free, it may be a great experiment for you. We’re meat eaters in day to day life, but when cleansing we have little to none and enjoy how we feel.
What do I do if I feel hungry?
If you are hungry, genuinely hungry, your job is to listen to your body and eat something or (if you are exclusively juicing) drink some juice. This cleanse is NOT a starvation diet. In fact, we’ve taken care to make sure that you are getting a good number of calories per day (1400 – 2500 depending on the day and what you add or subtract). Starving your body may result in temporary shrinking of the fat cells in your body, but they will fill up again as soon as you eat. In addition, frequent starvation diets can upset your body’s metabolic processes and slow your metabolism to a snail’s pace. So eat or drink your calories and feed your body if it asks. If you need to lose weight, it will happen naturally during the cleanse.
Do I have to buy all organic produce?
Nope. When you can get it, we prefer it, but if you are watching expenses, here is a list of what are known as the “dirty dozen” – the most contaminated produce items on the market, some with as many as 50 pesticides on one specimen! Buy these organic whenever you can, and don’t worry so much about other produce if you’re on a budget. Dirty Dozen: apples, celery, strawberries, peaches, spinach, nectarines, grapes, sweet bell peppers, potatoes, blueberries, lettuce, kale
What is the program cost per day for groceries?
While this will vary based on where you live, we have done our best to organize recipes for lower costs and utilization of all ingredients, so you’ll use up what you buy, and it won’t be too expensive. Produce is much cheaper than most processed foods or ready made meals, so some of you may find that you save money eating this way. For a fun added challenge, keep track of your expenses to find out! We aim to feed you on the cleanse for $10-$20 US per day, sometimes less.
Can I exercise during the cleanse?
Absolutely. We’ll give you yoga to do, but you can increase your cleanse results by adding in more exercise as well. Keep it simple – even a daily walk or swim is great. Exercise is another way your body rids itself of toxins, so aim to sweat and get your heart rate up at least once a day to see more dramatic results.
If you are an athlete in training, consult your coach or doctor to determine if you should add in additional protein or carbs to support your extra caloric burn.
Speaking of protein, will I get enough? What about fiber?
Yes, and yes. If you are on the juice cleanse, each night you will prepare a nut milk (almonds, cashews, water, agave, nut meg) that is packed with fiber and protein. If you are on the juice/soup/salad cleanse, we will have veggie protein sources in your meals. If you feel you need something more, enjoy some avocado or raw nuts. You can always add in a little chicken breast if needed, but remember that this is harder on your digestive system, and the cleanse is a rest period for your body. When in doubt, consult your doctor.
Do I have to have a juicer to participate in the cleanse? What one should I get?
No. Most of the juice recipes can be made in a Vitamix (extremely versatile & powerful blender) or Ninja Blender (blender/juicer/food processor). However, the quality of juice from a well-made juicer is very different from that made without a juicer. If you decide you love juicing, we recommend both Omega juicers and Breville juicer. We have an Omega 8006 Nutrition Center and it’s both effective and super easy to clean and use.
I have to travel during the cleanse. What can I do to stick with it?
Remember that this cleanse is not about rules, but about choices. If you are on the road, do what you can to make healthier choices and substitutions for the usual road fare, (ie, fast food and bags of gas station chips and sweets). If you are traveling during the cleanse and you need support, ask the group. As you are faced with “the real world” and forced to make choices, you will lock in healthier habits just by practicing them outside the confines of your home.
My assistant, Kellie, and I travel 75% of the year and we were able to stick to the cleanse by getting creative. For example, we borrow a knife and hand juicer when I have to teach around the country, and we make the Spicy Lemonade (which is great hot or cold). We buy lemons, cayenne, honey and add water and have this for at least one meal a day. If we’re eating out, we look for vegetable soups and salads. Travel is a GREAT way to hardwire in good cleanse habits
What if I hate one of the foods in the recipes?
Well, then, substitute something else! The cleanse should be fun and refreshing. If at any point in time you feel that you are suffering or deprived, post on the group page for support and ideas. You’ll get tons of suggestions for substitutions and more.
Why do you include breathing exercises?
Breath control is a tool that offers so many benefits – from shifting your brain chemistry (less stress hormones like adrenaline & fat-causing cortisol & increased feel-good hormones like serotonin and endorphins) to increased circulation, mental focus and even greater creativity. Studies have also linked certain breathing exercises (as simple as extending your exhale out as long as you can) to elimination of hunger sensation or cravings. While it is our experience that you will NOT feel hungry or deprived on the cleanse due to plentiful, healthy calories, if you do have emotional hunger pangs, stop, drop and BREATHE five long, slow deep breaths with extra emphasis on your exhale. You’ll reset your brain chemistry, as mentioned, and may find that you are good to go.
Another great craving trick? Do the breathwork, as above, and then drink a big glass of fresh water. When your stomach lining stretches to accommodate bulk (liquid or otherwise), sensors in the lining tell you that you are full. Your stomach doesn’t know what’s in there, just that you are out of room, and so it hollers up to your brain to tell you to stop already.
What the heck is a daily life challenge?
The cleanse includes meal plans, breathwork, meditations, yoga postures and daily life challenges.
One of my (Debbie’s) most popular programs is called YOGA LIFE COACHING ™. I created Yoga Life Coaching ™ because I’m inspired by helping other people discover and act on their truest passion. I’ve trained hundreds of Yoga Life Coaches since the creation of my program, and the philosophies and concepts behind Yoga Life Coaching have seeped into all of my other programs, including the cleanse.
The daily life challenges in the cleanse are simple, fun ways to create more connection, joy and results in your life, with the basic philosophy being:
- You are capable of ANYTHING and you are capable of more than you are doing now.
- You don’t need anyone to tell you what to do. You have the answers you need.
- You are uniquely equipped to create your own best life and make choices/take action.
- Most obstacles are imagined and attached to past regret/fear or trying to predict the future.
- Every choice you makes creates new possibilities. You can always make another choice.
You can learn more about Yoga Life Coaching – (we offer both programs for those wanting to improve their own lives and certification programs for those wanting to coach) – online at www.wildabundantlife.com (coming soon!) or at www.liveloveteach.com under the coaching tab.
