Ending Your Cleanse

Digestion

It is vital to make sure that the food we put into our body is well digested, as undigested food can lead to toxin buildup. To support a strong digestive system, we recommend incorporating these habits into your daily routine, whether during your stay or beyond.

Ginger Zinger – Taking a blend of raw apple cider vinegar and ginger prior to meals helps to stimulate digestion. If you are still staying with us, we offer two complementary Ginger Zinger shots after your cleanse has finished. Available at our wellness center, this blend of raw apple cider vinegar and ginger stimulates digestion. (To make at home, simply mix equal parts juiced or blended ginger
and apple cider vinegar.)

Fermented Foods – Sauerkraut, kimchi, and other fermented vegetables are rich in probiotics and live enzymes. Just a few bites with each meal can help restore gut health.

Elimination

As your body readjusts to food, irregular bowel movements are common. Ideally, you should have a healthy bowel movement within three days of eating, then aim for daily movements to ensure waste passes within 24 hours. This prevents toxins from re-entering the bloodstream and supports long-term gut health.

Tips for Regularity Post-Cleanse & Beyond:
Hydration: Drink 2–3 liters of fresh water daily, but avoid drinking too much with meals to maintain digestive acid & enzymes. ‘Don’t drown out your digestive fire’

Probiotics: Support gut health with fermented foods like kefir and yogurt for 14 days post-cleanse, or after you ran out of our probiotics capsule. (Avoid kombucha for the first week due to its sugar content.)

Fiber: Eat plenty of vegetables, fruits, seeds, or psyllium, and pair them with adequate water intake. Herbal Support: Elimin aid included in your post-cleanse package, help keep things moving.

Movement – Try spinal twists, child’s pose, knees-to-chest, or forward bends to stimulate digestion. Squatting while on the toilet (or using a squatty potty) can also help. (YouTube: this unicorn changed the way I pooped)

Guidelines for Healthy Eating

How we eat is just as important as what we eat, and proper digestion is key to overall health. During your post-fast phase, take the time to follow these simple guidelines.

Mindful Eating Habits

Chew thoroughly & eat slowly: Digestion starts in the mouth! Your stomach works best with liquids, not solid food, so take your time and enjoy your meal.
Eat smaller portions: Your appetite may be reduced post-fast. We offer take-away containers to help prevent overeating. Eat until satisfied, pause, and wait 20 minutes before considering a second serving. If you overeat, ask for a Ginger Zinger at the wellness center.
Relax while eating: Minimize distractions like phones or stressful thoughts. Try fake yawning or taking deep sighs before meals to activate your parasympathetic nervous system for better digestion.

Optimizing Digestion

Avoid Cold Drinks During Meals: If you must drink around meals, choose room-temperature water or warm herbal tea instead. Studies suggest that beverage temperature can influence gastric emptying, and cold drinks may slow digestion.
Know the difference between hunger & cravings: Many of us eat for comfort. Before snacking, drink water first—thirst is often mistaken for hunger. Overeating can burden digestion.
Eat early in the evening: Aim to finish eating by 6–8 PM, allowing your digestive system to rest by 10 PM.
Try intermittent fasting: Eating within 8–12 hours window and fasting for 10–16 hours can aid, weight loss, detoxification and overall health. (Example: having 1st meal at 10am and finish eating before 8pm.)
Follow food-combining principles:
Eat fruits on an empty stomach. Always eat melons alone.
Avoid pairing heavy proteins with simple carbohydrates
Avoid mixing banana with berries (Chemical release from bananas decrease the amount of flavanols)

Daily Detox

Besides using food as medicine, there are many other ways to support the physical, mental and emotional body to detox from everyday life. Here is a list of detox support tools that you can try to incorporate at home. Don’t feel pressured to do everything, just pick and choose the ones that you
gravitate towards.
Oil Pulling: With roots in Ayurveda, oil pulling is the ancient practice of swishing oil around the mouth to eliminate unwanted bacteria from the tongue, gums, and teeth.
– Upon waking, swish 1 tablespoon of oil in your mouth for 10-20 minutes. Spit the oil in the trash when you’re done, and follow by rinsing with water, brushing your teeth and tongue scraping.
Dry Brushing: Use a dry brush to brush your legs, starting from the bottom of your feet and moving up toward your hips. Then brush from your fingertips to your shoulders. You can also brush your trunk, chest, and shoulders toward your heart, and your stomach in a counterclockwise direction to aid digestion.
Grounding: The practice of making direct contact with grass, stone, and sand pulls negative ions from earth’s natural charge into the body to promote healing by neutralizing disease-promoting free radicals. The most fortifying grounding happens in seawater or on wet sand or dewy grass, where water and minerals are plentiful. Grounding for 30 minutes daily may help improve mitochondrial condition and slow the aging process.
Breath: Conscious breathing practices are a powerful tool for cleansing and renewal shown to deliver benefits like improved circulation and activation of the parasympathetic nervous system (rest and digest).
– Kapalabhati breathing involves short, forceful exhalations and passive inhalations. This practice acts like an internal cleanse, massages the abdominal organs and activates energy in the body.
– Nadi Shodhana or alternate nostril breathing promotes calm, centered energy. Ask our yoga or wellness team to give you a short tutorial, or there are many resources on YouTube.
Journaling: Allow yourself 10-20 minutes to free write in a journal. Write without judgement or filter, giving a voice to all parts of yourself that want to release built-up emotions and thoughts. This practice of expressing stored emotions recalibrates the nervous system to let go of tension and free up space in the body to heal. When we repress emotions over many years, it can lead to physical pain manifested in our body. Feel free to burn, rip or throw away the writing when you are done.

Nutrition: Macronutrients

Carbohydrates, fats, and proteins are essential for energy, maintenance, and overall health. While some diets may temporarily restrict a macronutrient, a balanced intake is recommended for long-term health.
Protein: Protein provides amino acids, the building blocks for muscle growth and repair. Your protein needs depend on factors like weight, age, activity level, and goals.
Good Sources of Protein (Per 100g/3.4oz)
Poultry (chicken, duck): 30-35g Red meat (beef, lamb): 24-26g Eggs: 6g per egg
Fish (fatty & white fish): 22-26g Shellfish & seafood: 18-24g Tempeh, firm tofu: 12-18.5g
Greek yogurt (156g/5.5oz): 16g Cheese (30g/1oz – cheddar, gouda, feta): 7g
Chickpea hummus (2 tbsp): 2g Nutritional yeast (2 tsp): 3g
Nuts & seeds (2 tbsp – almonds, pumpkin seeds, chia seeds): 2-6g
Fats: Once mistakenly feared into believing that dietary fat was the cause of body. But dietary fats play an essential role for our bodies to perform many crucial body functions. It’s a great fuel source, improves brain development, hormone production, protects the body’s organs and help you absorb vitamins, help slow down digestion which helps keeps you feeling full for longer, reducing risk of
cravings, overeating.
Avoid: trans fats. Found in processed and fried foods, Palm oil & hydrogenated vegetable oils
Carbohydrates: are the body’s primary energy source. Good quality carbs are high-fiber, complex carbs help regulate blood sugar and keep you full longer.
Try your best to avoid highly processed, sugar-laden carbohydrate foods like cereals, refined grain (white bread), desserts and sodas/sugary drinks. Reducing this will improve your cellular health which has a positive impact on your cognitive and body performance.
Opt for a low GI diet if you’re experiencing or have a family history of pre-diabetics or high cholesterol.

What is a low glycemic index diet?

A low glycemic index (GI) diet is a way of eating that focuses on foods that have a lower impact on blood sugar levels. The GI is a ranking system that assigns a number to carbohydrates based on how quickly they raise blood glucose levels. This typically involves opting for complex carbs that are high in fiber. If one of your goals is weight management, you might be interested in a bit structured diet such as Ketogenic. After the Detox, you should already be in Ketosis, to stay in Ketosis state after eating see below.

Ketogenic Diet Guidelines

The keto diet is a low carb – high fat diet, aims to put body into a state of ketosis (a metabolic state). In Ketosis, the body primarily relies on ketones (produced from fat breakdown) where fat becomes the primary energy source instead of glucose derived from carbohydrates.
What are the main rules for Keto diet?
Very low carbohydrate intake: approximately 40-50 g of carbohydrates per day.
Moderate protein intake: comprising around 25% of your daily intake. It’s important to consume adequate protein, but excessive protein intake can potentially interfere with ketosis (gluconeogenesis.)
High intake of healthy fats. Approximately 60% of your caloric intake should come from fats to sustain ketosis. Since carbs are limited on a keto, fats become the primary source of fuel for brain. Sources of healthy fats include avocados, nuts and seeds, coconut oil, olive oil, and fatty fish.
Monitoring ketone levels: to help determine if you are effectively following the diet and achieving ketosis.
Hydration and electrolytes: As carbohydrate intake is restricted, insulin levels decrease, which can lead to frequent urination. (loosing water and electrolytes too fast)
Contrary to misconceptions: a well-balanced keto diet includes fiber-rich non-starchy vegetables to support digestion and blood sugar stability.
Different foods require distinct enzymes to facilitate their digestion. We each have a unique constitution that influences the number of enzymes our bodies generate. What food may be medicine for one person might be poisonous to another. Observe what feel right after each meal or how your
energy level, your body post cleanse are much more in tune than before.

The Post-Cleanse Phase

Keep in mind that the post-cleanse phase might last just as long as your actual cleanse. Allow the body time to adjust to digesting food again, and observe the way it reacts differently to certain foods and lifestyle habits. The integration of the detox experience is equally as important, so be gentle with yourself during this process.
We hope that you will continue to enjoy clarity and peace from your time with us, and that you may enjoy superb health and a more vibrant you.