In Search of the Perfect 21 DAY Nourishing, Purifying sustainable eating 'way'. - Conscious Feminine Medicine
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In Search of the Perfect 21 DAY Nourishing, Purifying sustainable eating ‘way’.

In Search of the Perfect 21 DAY Nourishing, Purifying sustainable eating ‘way’.

Large health food for cold cure high in antioxidants and vitamin c with supplement capsules and medicinal herbs and spices.

If you have ever tried to do a cleanse with greens, and lots of cold raw vegetables and fruits, you may have realized that even though its great for you… you may not be sure its right for you.  If you are like me, cold raw foods aren’t the most satisfying and leave you feeling a bit empty.  Of course the whole idea of doing a cleanse is to feel lighter… and healthier… but I am not sure that its suppose to feel empty, as well.  Perhaps, its because I am a Water constitution in the Five element system of Chinese medicine that tends to have a cold and stagnant constitution, or perhaps it’s that I am Kapha with a bit of Vata, in the Ayurvedic constitution which also tends to accumulate and be a bit colder in general.  Maybe, it’s the fact that I am an O type blood, and fruits and vegetables do not really satisfy my blood type, I am suppose to be meat eater.  Nonetheless, I have reverted, after about 25 years, to being a vegetarian again, and I am on a mission to find a sustainable way to eat, that’s healthy and satisfying, while still cleansing and normalizing my weight.


I have probably tried just about every single cleanse there is out there, and after losing some weight on them, my body seems to gain all of it right away. As a integrative physician, I know that my body is not optimally balanced metabolically and that my gut health can use some tweeks.  Nonetheless, the raw and cold typical detoxifying system of eating, is a bit destabilizing.   I know there is a way of eating that resonates with my body… and so therefore, I have decided to experiment with an Ayurvedic approach of using herbs and spices medicinally in Kitchari, veggie soups, broths, along with some low glycemic fruits to activate the digestive FIRE and gently detox my liver, kidney and systems overall.  Using these spices feels real exciting and nourishing to my body, and much more satisfying than a bland raw vegetable program.


So, for the next 21 days, I will experiment with the guidelines I have written below in hopes of finding not just a 21 day detox program, but a way of eating that is sustainable, that one can do to create health, harmonize our system, lose weight ( or gain), nourish, harmonize our nervous system, hormonal system, immune and enjoy it as well.


Before I go into the program details, I want to say a few things about the approach itself.  I feel it is really important to listen to your body and realize that while you do need to create some boundaries and limits to address any addictive cravings, it is really important to surpass that and resort to tuning in and listening to how a food feels in your body.  You may not love it in the same way you love those unhealthy addictive foods… but perhaps it is satisfying and nourishing… perhaps your nervous system enjoys it… and it makes your body feel good in some way.  Creating a trusting relationship with your body is key in any sustainable food program that you choose.  The truth is your body has intelligence and knows what it needs… as well as resists much other things, even if we ‘love it’.  Therefore, detoxing our bodies past our cravings and focusing on the restoring the trust with our systems is really the key here.


If we have been indulging on gluten, carbs, sugars and other toxic foods, then it is harder to listen to the signs in your body, because the circuits are a bit obstructed and the signals are a bit faint due to the high levels of toxicity.  All you may hear at the beginning is the loud noise of addiction until the 4th or 5th day, in which your body will start to quiet down and realign itself with the rhythm of healthy food.  Therefore, sticking to a stricter guidelines the first 4-5 days is key to avoid the entanglements of addictive cravings, and thereafter you will have an easier time of listening to your body’s needs.  Having said that, after the 4th day or so, you can modify which vegetables you want to use and pick and choose what your body resonates with more, within this guide that I am offering you.


Another important point I want to make is that the perfect time to detox and cleanse your body is in between the seasons, about two-three weeks right before the beginning of a season.  So, it just happens that beginning now is in perfect alignment with the greater cycle, which of course actually supports the shifting and healing of our bodies.


On a personal note, I recently did a Quantum Resonance Analyzer test which measured all my vitamins, minerals, toxic heavy metals, organs, bone density, reproductive, meridians, channels, thyroid, immune system and so much more, by just holding a metal detector for about a minute.  I was so impressed that I bought one to use at my center.  Nonetheless, there were some levels that could use some support, so I am using this program structure as an experiment, in which I will test myself again in 21 days to see if the values have changed, which I expect that they will!


Below is my 21 day experimental vegetarian transformational healing program that I have structured for myself.  As I mentioned above this is modifiable guide, in terms of mixing and matching vegetables, spices and choosing either soups or broths for lunch and dinner.  Details of modification,  practices and healing suggestions are below.  Good luck and let me know how it goes.  Join me @Evolution of the Feminine Soul  (private Facebook page) if you want to join me on this experiment.  I am starting December 5th, 2016.


MISSION GOAL: To cleanse, purify and nourish my complete body, mind and spirit during the next 21 days and find a way of eating that has these three criteria:

  • I enjoy and feel satisfied with my food. 


  • Gently cleanses, detoxes, purifies and nourishes my physical, mental and emotional needs increasing my health and vitality to its full potential. 


  • Assists my body in releasing stagnant weight. 




The Kitchari is an Ayurvedic soupy dish containing split mung beans and rice or quinoa (if you do not want to use rice). It is known as an Ayurvedic cleansing dish that is mostly used as a mono dish with an Ayurvedic cleansing program.  I, however am using it only as my morning dish, and then using other soups or broths or smoothies as our daily nourishment for this cleanse.  This dish is especially effective during the junctions of the seasons, to aide in the transition of purification and nourishment. The mung beans provide protein, so those that are concerned with protein in their diet will have it.  The herbs of cumin, turmeric, fennel, fenugreek, coriander, which are usually found in Kitchari are beneficial for detoxing our liver, digestive system, excessive dampness and accumulations in our bodies, clearing our minds, increasing circulation, and much more.  Beside cleansing the body, Kitchari will also ignite our digestive fire, AGNI, and increase the gut health, which is the core piece to over all sustained health in the body. 


MODIFICATIONS: The only modification to this meal is the vegetables and or spices I add when I make a new batch every 2-3 days.  I will be eating this meal every morning between 7-9am ( digestive stomach time) for the 21 days.


The Base Ingredients for Kitchari

One half cup of brown basmati or whole grain rice, you may substitute quinoa 

One cup of split yellow mung beans ( you can substitute lentils or barley)

1 teaspoon of fresh grated ginger root

1 tablespoon of ghee

Your choice of spices (black mustard seeds, cumin, fenugreek, fennel, coriander, turmeric etc)

Vegeatbles of choice (zucchini, botchy, asparagus, onions, carrots, red peppers, green beans, etc.)

A pinch of rock or sea salt to taste.


Some Kitchari recipes:






For lunch I can have a Mushroom Broth with vegetables, or a Bone Broth with mushrooms, or a SMOOTHIE if I am craving some colder food.  The mushrooms have wonderful medicinal properties, which are very detoxifying, and immune building.  The bone broth is of course very fortifying, if it’s something you are drawn to.  And the smoothie below, can be customized  and is great for detoxifying heavy metals. 


MODIFICATION:  I will listen to my body and choose either one of these options for lunch.  For the first 4 days, I will stick to mushroom and vegetable soup for lunch.









For dinner I will have a vegetable soup or have that smoothie after all.  Lunch and Dinner can be interchangeable, but I do think it is best to have the Kitchari in the morning and support the spleen. I am making a plan to eat before 7:00pm to allow myself to fall into the optimal rhythm with our circadian cycle and let the body digest well.

MODIFICATION: All the vegetables are modifiable.  Choosing some root vegetables might also be possibilities that I will be considering after the first week. 




Detoxifying spices to keep in mind














Beverages for Cleansing




A classic Ayurvedic tea… helps ignite the digestive fire and increase our gut health.


•    1 teaspoon cumin seed

•    1 teaspoon coriander seed

•    1 teaspoon fennel seed


1  Bring 4 cups of water and all of the spices to a boil. Turn off heat, cover and let stand for 5 minutes. Strain and store in a glass jar. Reheat as needed or drink at room temperature.



This digestive tonic can be taken before meals to aid digestion and stimulate the agni.


•    a large piece of fresh ginger, peeled and cut into tiny cubes

•    lime juice

•    sea salt


Place the ginger in a small bowl and coat with a liberal squeeze of lime juice. Sprinkle with a good pinch of salt and set aside to let marinate for at least 20 minutes.

Cover and store in the refrigerator.



A great tea to drink in-between meals for digestive aid, metabolism and gut health. 


·      large piece of ginger

·      1 liter of water


Boil 1 liter of water for about 20 minutes with about 5 inches of ginger. Cool and drink in between meals.




You may be wondering about all other ingredients. I am using mostly GHEE or olive oil or grass fed butter for cooking.  I am not using any other ingredients that was has been mentioned on the above recipes. I will eliminate all:








Caffeine, including black and green teas.

Any everything else that is not on this list.

However: I am adding some amounts of:

Low glycemic fruit: Berries, apples, cantaloupe, grapefruit if my body desires it.

Nuts and seeds for protein.

Himalayan salt to taste.

All organic food and grass fed butter.


Nourishing our BODY & SOUL


Take hot bath to feel less toxic – Try adding Epson salt, baking soda, and ESSENTIAL OILS.

Use ESSENTIAL OILS in your bath or directly on your feet at night.








Info on medicinal Essential oils



·      Yoga 30-60min.

·      Prayer/Meditation/Cultivation/Journaling/ Prayer/Affirmations 30min-90min.

·      Self Massage with Sesame oil or Coconut oil with Frankincense or favorite oil.

(Oregano –  especially on feet at night) 15min-60min.

·      Essential oils in my water. 1-2 drops in 1 liter.  Preferably grapefruit/lemon.

·      Breakfast between 7:00am-9:00am

·      No eating after 7:00pm.

·      Bedtime 10:00pm-11:00pm





·      Lymphatic Drainage/ Deep Tissue Massage

·      2-3 Baths with Essential oils, 1 cup Epsom salt, 1 cup of Himalayan Salt.

·      Acupuncture 1-2 week.







Hope this serves as an outline and a guide to listening, detoxing and nourishing your BODY~HEART~SOUL and establishing a greater, deeper rhythm in your body.



Dr. Murciano is the founder of Conscious Feminine School of WISDOM MEDICINE & Nourishing Women, author of Feminine Wisdom; Rise of a New Creation, and creator of Conscious Feminine Medicine- helping women change the collective story of the Feminine, weaving Feminine Spirituality with Medicine.

If you are a WOMAN and would like to explore healing of body~heart~soul, we invite you to a 30-minute complimentary online consultation with Dr. Leonor Murciano.

To join our community of Conscious Feminine Medicine and receive FREE Dr. Murciano’s 7 keys to Body Blueprint Activation E-book & Meditation Audio, visit

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