- Your Essential Plan for a Daylong Detox
- Here is my simple formula for a one-day detox –
- Do you ever overindulge in sugar, alcohol or junk?
- A detox should be followed up with whole food eating.
- You’ve got to adopt a lifestyle and habits that you can stick to for the long term, that includes balance, and most importantly that you ENJOY.
- How a 1 Day Juice Cleanse Benefits Your Mind and Body
Your Essential Plan for a Daylong Detox
2. Before breakfast: When detoxing, an intense workout isn’t recommended, but it’s still important to keep the body warm and the blood flowing. If you’re feeling a little sluggish, there’s no better way to wake up the body than with some gentle, energizing yoga. This short three-minute morning yoga sequence from yogi Tara Stiles is designed to wake up the body, helping you get energized for the rest of the day.
3. Break the fast: Set the day up for success by eating a meal that will keep you feeling satisfied without weighing you down. If you’re a fan of PB&J, you’ll love this strawberry smoothie recipe from celeb trainer Harley Pasternack. Since it contains more than a day’s worth of fiber, it will definitely help to keep things moving. Another option is this recipe for a flat-belly smoothie, which contains ingredients known to ease digestion and eliminate uncomfortable feelings of bloat. Both smoothies contain about 300 calories.
4. Midmorning coffee break: While it’s encouraged to give up caffeine during a detox, sometimes it’s not always feasible. Instead of ordering a cup of coffee, opt for green tea. Rich in antioxidants, green tea has also been shown to boost metabolism. If you’re feeling like you need a little snack before lunch, grab a fiber-rich apple, or pair some belly-fighting blueberries with probiotic-filled Greek yogurt-each snack will aid in digestion.
5. Break often: Use this time to really care for your body’s health, so as much as you can, try to move throughout the day. Get up from your desk frequently to take short walks around the office (every 20 minutes is a good benchmark). If you can’t get up that often, take a moment to do these desk stretches throughout the day, and give your eyes a break by looking away from your computer using the 20-20-20 rule: Look away from your computer screen every 20 minutes at a spot 20 feet away for 20 seconds.
6. Lunch hour: Avoid the afternoon slump by eating a light lunch that won’t weigh you down. We recommend choosing one of these detox soup recipes or this fiber-rich cabbage salad that contains heart-healthy fats; round out the meal with some lean protein. Take this time to eat away from your desk-put away your phone and focus on the delicious meal in front of you. Once lunch is done, allow yourself 20 or 30 minutes for a walk.
7. Snack time: If you feel like you need something to hold you over until dinner, there’s nothing quite like a green juice. This nutrient-dense beverage has a knack for instantly boosting energy and making you feel like you have done something really good for your body. It also doesn’t hurt that it’s packed with a host of essential vitamins. If you aren’t able to make your own juice, pick up one of these store-bought cold-pressed juices from your grocer.
8. Unwind: Before heading home to plop yourself in front of the television, find a way to treat yourself! A great way to unwind and detox is to get a massage or spend time in a sauna. Both will help to ease any tension in the body and offer relief to sore muscles or joints.
9. Dinner: This is the perfect time to relax with a healthy dinner full of lean protein and fresh veggies. This panko-crusted fish over kale is full of fiber, protein, and vitamins; it also only takes 20 minutes to prepare. If you’re sensitive to gluten, try POPSUGAR Food’s cod with asparagus en papillote instead. Instead of eating in front of the TV, sit down at a table to take the time to really enjoy your dinner. You’ll find that by doing so, you can focus on your food and not eat mindlessly, which is a common reason for overeating.
10. Wind down: One of the best ways to detox the body is to make sure you have enough quality sleep. Sleep is connected to weight loss, stress levels, and overall health. Make a point to decompress from technology tonight, take a relaxing shower, and give yourself enough time to get a good night’s rest. You can also unwind with this before-bed yoga sequence that will help you relax.
More From POPSUGAR Fitness
Simple Ways to Burn More Calories During a Workout
9 Reasons You Aren’t Getting Enough Sleep
Go Ahead, Step It Up: Your Body Will Thank You
- By POPSUGAR Fitness @POPSUGARFitness
Here is my simple formula for a one-day detox –
Do you ever overindulge in sugar, alcohol or junk?
I know I do – holidays and weekends being a fine example – it happens, and I would argue those occasional indulgences are an important part of living a healthy, balanced life.
If you are focusing primarily on healthy, whole food eating, those occurrences won’t derail you from your goals.
They can leave you feeling a bit depleted though, and in those cases I personally spend a day including very specific detoxifying foods to get my body back on track.
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I’ve added some reference links to other articles I’ve written that you can click to get more information – and they will open in a new window so you can keep reading this.
Step 1: Ginger, Lemon, ACV Tea all Day
Citrus fruits, lemon especially, are well known for their ability to flush toxins from your body, as well as their numerous antioxidant benefits. Ginger is a great detox food that stimulates your digestive tract, speeding up digestion.
ACV – or Apple Cider Vinegar – is naturally detoxifying and contains malic acid, which gives it anti-viral, anti-bacterial and anti-fungal properties.
- Boil a large pot of hot water. Pour into a thermos or fill a large mug.
- Cut up a lemon and remove the seeds.
- Squeeze the lemon juice into the hot water, and throw in the rinds (only if you have organic lemons – and be sure you’ve washed them).
- Remove the skin from a chunk of ginger root (about 1/2 inch to an inch depending on how much you’re making), or scrub it well. Grate or chop it into the hot water. With organic ginger I often leave the skin on, but it’s personal preference.
- Add 3-4 Tablespoons ACV. 1 T per cup of liquid is a good rule of thumb.
- Put this into a thermos and drink it throughout the day.
Step 2: First meal of the day: Include Garlic and Greens
Focus your first meal of the day on 2 foods that are well known detoxifiers: greens and garlic.
- Dark leafy greens have an abundance of phytonutrients and their fiber speeds up digestion.
- Garlic contains a highly beneficial compound called allicin, which has potent antiviral, antibacterial and anti cancer properties.
- I like to lightly sauté some swiss chard, kale or dandelion greens and garlic with a little olive oil, and have it with a couple egg whites.
Step 3: Detox Green Smoothies
For detox purposes, I specifically go super simple with what I put into the green smoothie, only including organic fruits and veggies, and super detoxifying greens like dandelion greens (kale is a good alternative too), just water, and no protein powder or seeds.
You could make one or two green smoothies on a detox day.
Detox Green Smoothie Recipe 1
2-3 cups dandelion greens and/or kale
1 cup water (more as needed – and coconut water is wonderful to use here as well)
1 chunk fresh ginger
Detox Green Smoothie Recipe 2
1 red grapefruit (peeled)
1 banana (peeled)
2-3 cups dandelion greens or kale
1 cup water (more as needed – and try coconut water also if you like)
Simple, easy and maybe a little spicy (especially if you use dandelion greens)! They will make a good-sized amount, just drink it all.
If you’re looking for more Green Smoothie recipes, visit this page.
Step 4: The rest of your meals
Focus the rest of your meals on simple, clean carbs like quinoa, amaranth, brown rice, yams or sweet potatoes, and simply prepared (broiled, steamed or baked) lean protein like organic, free-range chicken or turkey breast, or wild-caught fish.
Top your protein with a simple medley of fresh herbs like basil, and garlic with just a little oil – a very light pesto like this will add flavor and the wonderful antibacterial benefits of the fresh basil.
Step 5: Beverages
The only beverages you should include on your detox day are the ginger-lemon tea, and lots of water.
Enjoy your espresso or cappuccino even more tomorrow when you’ve gone without it for a day!
That’s it, simple and easy – don’t beat yourself up for enjoying special occasions – just get back to your daily plan and give your body a little extra support with these easy to follow steps.
Your Follow-Up Plan
Supporting yourself with a plan that allows for occasional indulgences and special treats plus includes variety, all the nutrients you need to be active and keep your body fat to a level you’re happy about is super important!
I posted the picture to the right here on my Instagram recently (it’s an egg sandwich on Ezekial sprouted grain bread with avocado, cherry tomatoes, fresh basil and a little grass-fed butter) and one of the comments was “I’d love to eat that, but doesn’t that contain like 600 calories?”
Counting calories is very restrictive…and often causes us to CRAVE junk food and binge on sugar.
It puts our focus on the wrong part of eating. We miss the pure human pleasure of eating and the joy of cooking when we’re constantly tracking calories. I’ll be the first to tell you that understanding calories and the nutrients as components of our food is an important part of learning about the body. But don’t let a restrictive diet where you’re tracking your meals all day catch you limiting your food intake, and avoiding nutrient-dense whole foods because they have “too many calories.”
A detox should be followed up with whole food eating.
A lot of the cleanses I see on the market are a ploy to sell supplements to people who haven’t had the opportunity to learn how to eat nutrient-dense and balanced meals.
How do you regulate your portions when you’re not measuring them by how many calories they have?
Your body knows it’s full by 2 important measures: volume or nutrient density.
That means your feelings of satiety (fullness) will be triggered when the nutrients you need have been taken in, OR when there is so much food in your stomach that it can’t take anymore.
Ever notice how you can eat Oreos (or chips or some other kind of snack) until your stomach hurts, and you just can’t stop eating them? That’s because they don’t contain much nutrient density – so your body has to get full by volume before it tells you to stop eating. This explains the reason a small plate composed of sweet potatoes with a little butter and cinnamon, 4-6 oz of roasted rosemary chicken and sauteed asparagus and garlic is going to fill you up by nutrient density more quickly than an entire bucket of KFC.
So if you KNOW what nutrients to put in your body, it becomes more of an enterprise of abundance and creativity – for example, I am just constantly coming up with fun easy recipes, meals and even desserts that include healthy protein, healthy fats, complex carbs and yummy ways to eat greens (think smoothies) so I can fill my body with nutrients as efficiently as possible – and really enjoy the process of eating too!
What happens when you do this is your body regulates your fat storage, eliminating excess and gives you steady, long-lasting energy to fuel your workouts.
This kind of nutrient-based eating supports the production of the lean, sleek muscle that you want to carry – it will not bulk you up, it will simply define and sculpt the shape of your body, and burn more calories at rest than fat.
You can find many, many examples of meals I put together to create and maintain my physique and feel my absolute best on this blog – that have helped me and thousands of other readers, and I encourage you to browse through these pages to find some ideas.
If you want a more structured approach to putting this together with meal plans and daily menus, grocery lists and recipes to use, I suggest reading the Body Fuel System and using the 30 day meal plan it includes as a template to learning this stuff and making it a lifestyle.
For those of you who are tired of constantly eliminating food, worrying about how much you’re supposed to eat and wondering why you’re not seeing your waistline shrink this is the most important information I can give you.
You’ve got to adopt a lifestyle and habits that you can stick to for the long term, that includes balance, and most importantly that you ENJOY.
Follow Up with a body-cleansing Meal Plan that Gives Your Body the RIGHT FOODS to Detox and Cleanse from the Inside…
….Energizing Your Cells and Naturally Melting off Fat without Restrictive Dieting, Endless Hours in the Gym or Fancy Supplements…
gluten and dairy free, Vegetarian options included in all Betty Rocker Meal Plans
We’re all human. We partake in the occasional (or more frequent) indulgences life has to offer. Even as a practicing health-fanatic-vegetarian-yogi, I can’t imagine my life without my favorite glass(es) of red wine and dessert! Daily detox measures help counteract the less healthy items we put in our body, as well as the environmental factors for which we have little control.
Instead of relying on intense, short-lived detoxes, begin incorporating these steps to detox your body EVERY SINGLE DAY of your life.
1. Drink hot lemon water.
Kick-start the detoxing process first thing in the morning by drinking a cup of warm water with lemon and cayenne.
2. Have a fresh cold-pressed juice
Do it on an empty stomach, which allows your body to absorb the nutrients more quickly. My go-to detox elixir: lemon, kale, spinach, spirulina, and ginger – the more greens, the better!
3. Sip a detox tea.
Sip a few cups of detoxifying tea blends throughout the day. Look for ingredients such as dandelion root, ginger, burdock and licorice root.
4. Add apple cider vinegar.
Along with a host of other benefits, apple cider vinegar alkalizes the body and helps detox the liver. Buy the raw, unfiltered and organic variety.
5. Eat detoxing foods and supplements.
The liver and kidneys serve as the body’s filtration system, and thus are integral to overall health and cleansing. Incorporate the following to aid in continual kidney and liver cleansing: parsley, cilantro, dandelion root, licorice root, cayenne, turmeric, red pepper, garlic, lemon, lime, grapefruit, sea vegetables (seaweed salad, nori, dulse), artichokes, beets, cruciferous vegetables, wheatgrass, spirulina, chlorella and milk thistle.
6. Eat clean.
Incorporate fiber into your diet to keep the elimination process flowing. Limit or avoid high-mercury fish such as swordfish, tuna, mackerel, shark, marlin and grouper. General rule to follow: larger fish typically have higher levels of mercury. Avoid refined sugars, processed foods, alcohol, caffeine and non-organic fruits and veggies.
Sweating is crucial for expelling toxins. Use an infrared sauna, which assists in removing heavy metal toxins stored in fat tissues. Take a Bikram yoga class — or any yoga class! Exercise with extra layers to help increase body temperature and perspiration.
Scientifically shown to help the cardiovascular, lymphatic, endocrine and nervous systems, inversions reverse the flow of gravity, stimulate the lymphatic system, and aid in blood purification. Traditional inversions include:
How a 1 Day Juice Cleanse Benefits Your Mind and Body
At Pure Green, our juice contains three to five pounds of non-GMO fruits and vegetables per bottle, and we customize our cleanse packages based on our customers’ individual needs. Our juice is never heated, as we use the cold pressed method of juicing to ensure you receive all of the essential vitamins and minerals from the produce you consume. If you’re just starting out on your juicing journey, we recommend starting with a 1 day cleanse before moving on to a more intense, multi-day cleanse.
During a 1 day juice cleanse, you can expect to consume one cold pressed juice every 2.5 to three hours throughout the day. We also recommend drinking eight ounces of water with every juice, to help your system flush out excess toxins. While you will not consume any solid foods during a cleanse, our juice provides all of the essentials vitamins, minerals and nutrients to keep your body functioning optimally. You should steer clear of caffeine, alcohol and processed foods leading up to, during and after a cleanse for maximum results.
While enzymes normally need to pass through the digestive system and be broken down by the body before they become accessible, a juice cleanse allows the body to skip this step, so enzymes become readily available to pass directly through the bloodstream. They then attack pollutants, bad bacteria and waste, clearing out the body and allowing it to run efficiently.
How Do You Know If a Juice Cleanse is Right For You?
If you’ve been feeling a bit more tired than you usually feel, or everyday foods are not agreeing with your body, a 1 day juice cleanse is an excellent way to give your digestive system a rest. Stress is often the culprit for issues like fatigue, acne, bloating, skin rashes, gas, and other ailments affecting a large portion of the population. Stress can cause inflammation, which leads to all kinds of health concerns, and a juice cleanse works by attacking inflammation-causing pollutants in the body. If a sneaky food allergy has been causing bloating and fatigue, a cleanse can reset your digestive system and clear up any bloating or inflammation. A juice cleanse benefits the digestive system by providing the body all of its essential nutrients already broken down, meaning that these nutrients are readily available for your body’s consumption.
How a 1 Day Juice Cleanse Benefits the Whole Body
By feeding the body readily-available nutrients in the form of cold pressed juice, the digestive system is allowed to rest and heal, while the rest of the body gets to work clearing out toxins. If you’ve suffered from brain fog, fatigue, skin rashes, bloating, or digestive issues, a juice cleanse can do wonders for you by allowing organs normally responsible for daily detox to work in overdrive to rid the body of toxins and heal inflammation. Think of a cleanse as a deep cleaning for your insides. Similar to how we cleanse and moisturize our bodies from the outside, the nutrients from a juice cleanse help rid “dirt” from our insides.
After just one day of flooding your body with nutrients and allowing your digestive system a break, you can expect to notice an increase in energy. This is due to the fact that your body is rapidly clearing out toxins, and is not taking in any new toxins through food, so the energy normally required to clear out these excess toxins is now available for you.
Many people also experience clearer skin, as skin issues caused by excess inflammation are calmed by the removal of toxins. After a cleanse, your body has extra energy to attack any toxins that could cause more inflammation and skin issues.
If that’s not enough, many cleansers also report improved sleep during and after a juice cleanse. This is due to the fact that your body does not need to work overtime to clear out excess toxins, so you can get back to a normal sleep cycle instead of lying in bed tossing and turning while your body works hard to clean up. The benefits of a deep, solid eight hours of sleep are innumerable, and only compounded by a nutrient-dense juice cleanse.
With extra energy stores available, now that your body doesn’t have to work so hard to detox itself, you can expect your mind to be sharper and your thinking to be clearer. Some people report feeling euphoric during a cleanse. Just like the body, the mind also needs to be clear of junk to perform properly. If the body is clean and running efficiently, the mind is free to do its best work.
Things To Consider Before Embarking on a Cleanse
While it’s clear that a=even a short, 1 day juice cleanse has innumerable benefits for the mind and body, there are a few things you need to consider, the most important being your safety. If you are pregnant or nursing, elderly, or have a weakened immune system, you will need to seek medical clearance before any juice cleanse program.
That being said, you should also consider your schedule. While some people report feeling euphoric and energized during a cleanse, these feelings can differ from person to person, depending on how toxic your body was to begin with. If you are heavily loaded with toxins from a highly-inflammatory diet and lifestyle, you may feel very sluggish and experience intense cravings during the first day of a cleanse. Try cleansing on a day that you do not have intense physical obligations and give yourself plenty of downtime to rest and rejuvenate.
Others experience an increase in brain fog before the storm clears, so keep this in mind during a cleanse. While it may seem difficult at first, once your body as time to heal, you will reap the benefits of your hard work.
Always be gentle with yourself during a cleanse. Don’t overdo it with strenuous mental and physical exercise, and get plenty of sleep.
Lastly, even before you start your cleanse, it’s important to prep for your post-cleanse diet. Coming off of a cleanse properly is extremely important, otherwise you can send your digestive system into overdrive. Make sure your fridge is stocked with plenty of raw fruits and vegetables, and light, gentle foods like broth. When coming off your cleanse, consider introducing solid foods slowly, with a light smoothie or broth at first, before moving on to crisp or crunchy fruits and vegetables.
As you can see, even a 1 day juice cleanse is an excellent option for anyone looking to test the waters of the cleansing world and reap the benefits of a juice cleanse. We could all use a bit more rest and relaxation in our lives, and if you find that your stress levels are soaring and you’re just not feeling your best, that’s your body’s way of telling you that it’s time for a cleanse! Just remember to be gentle with yourself, and consult a Cleanse Coach for any questions before, during or after your juice cleanse. Happy cleansing!