The No List

Embracing the Yes List While Acknowledging the No List

While we focus on the positive with our Yes List and the Crowding Out method, there are some foods that don’t belong in our cleanse and nourish class. Here’s a brief overview of what to avoid for the time being, as we work to heal and nourish our bodies:

The No List

Caffeine: In the first three days, we'll gently wean off caffeine to avoid withdrawal headaches. Aim to reduce your intake beforehand if possible. Here are some tips for easing off:

• Opt for organic, fair-trade coffee to minimize jitters from pesticides.

• Enjoy your coffee mindfully in a ceramic cup, rather than on the go.

• Gradually make your coffee weaker and cut down day by day.

• For every cup of coffee, drink an extra glass of water.

• Eat something before your coffee to protect your stomach from acidity.

• Consider adding non-dairy milk or healthy fats like ghee or coconut oil.

• Consider a ceremonial grade, organic cacao or matcha or green tea to replace the coffee.

• Shift your mindset from “needing” coffee to function—remember, tiredness isn’t a caffeine deficiency!

Breaking the caffeine habit will improve sleep quality and reduce anxiety, helping you feel calmer overall. For great coffee alternatives, check the beverages tab.

Sugar Cravings: You may experience increased sweet cravings in week one. This is a good opportunity to explore what you might really be hungry for. Ask yourself about your blood sugar levels and your relationship with sugar. Try to tend to cravings with sweet words, hydration, or healthier options like roasted root veggies, berry smoothies, fresh or dried fruits, or a small amount of local honey in herbal tea. Let’s avoid candy, cake, soda, and alcohol, as these quick fixes lead to more cravings.

Also, please avoid all forms of processed sugar and artificial sweeteners.

Grains/Gluten: Taking a break from gluten and grains can benefit everyone, whether or not you have an intolerance. This may alleviate digestive issues, itchy skin, and sugar cravings. In the initial days, swap out bread, cereal, and pasta for pseudo-grains like quinoa, amaranth, or pure buckwheat. Be cautious of products labeled “gluten-free,” as they may contain undesirable ingredients.

Canola & Vegetable Oils: While healthy fats are essential for brain and hormone health, we’ll avoid certain oils during this class:

• Corn oil

• Vegetable oil

• Canola oil

• Soy oil

• Cottonseed oil

Instead, choose better fats like avocados, coconut oil, extra-virgin olive oil, and grass-fed ghee.

Alcohol & Soda: It’s advisable to set aside alcoholic beverages and soda during the cleanse. If you typically use these for winding down or as pick-me-ups, consider weaning off gradually. Focus on alternatives for relaxation and energy, like herbal teas or movement.

Fast Food & Ultra Processed Food: These will be off the menu. Hopefully during this time you can get to understand your relationship with these kind of foods and consider not returning to them.

Dairy: We will take a break from dairy, except for grass-fed ghee, which can be used for cooking.

Meat, Fish, & Eggs: Small amounts of wild fish, pasture-raised eggs, and grass-fed meat can be included, prioritizing quality over quantity. As we progress, you might choose to shift towards plant-based options, viewing animal proteins more as condiments than main ingredients.

Together, let’s nourish our bodies and spirits as we embark on this cleansing journey!