Five days gentle autumn detox

header-detox

The purpose of the detox plan is to give our body a break and help detoxify the organs -kidney-liver-bowel .In the same time helps to improve digestion , boost energy levels and aid in loosing the extra kilos / pounds.

Foods to avoid during the detox:

  • Dairy
  • Meat
  • Process food
  • Smoking
  • Sugar
  • Alcohol
  • Caffeine

 

The five days detox program :

 

Morning lemon water is the perfect way to start the day.It helps clean the system and aids in digestion .Squeeze the juice of half a lemon in a cup of hot water and enjoy.

Hydration :Aim to drink at least 3 litters of water daily.Staying hydrated is essential of being healthy.If you don´t like to drink plain water try to incorporate , infused herbal/ fruit water.There are millions of ways to make infused water ; you can make the infused water by adding mint leaves, cucumbers, lemons, berries.Green tea , herbal tea and fresh squeezed vegetable juice is another way to keep hydrated during the day .

 

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Body dry brushing and warm baths are the perfect way to relax after a busy day .The body brushing helps with the circulation and helps detoxify  the skin , remove dead sells and improve appearance .The skin feels smother and softer.Start dry brushing with upwards stroke from your feet working your way up legs, stomach and arms avoid face and throat brushing or any sores.It is a bath time. A hot bath with essential oils ,sea salt and natural shower foam is the perfect day to finish the day .The body brushing helped opening the pores,any body products will penetrate and absorbed faster and better.

mind-detox

 

Mind detox : We all have heard of the healing power of meditation.Take the time to meditate 10-15 minutes daily.Deep breathing technique is another form of meditation .Sit down comfortable with back straight and take a deep breath in and count to four ,gently exhale on 4 counts. Repeat this exercise for 10 minutes.  Chanting  mantras or repeating a word is great exercise as well  for example, Peace. Love. Health. Wealth.

Write a gratitude journal .Writing down on a pepper is a power tool to clear the mind and  to focus on the positive rather than the negative. For example; I am grateful for my  health and the health my family. I am grateful for my loving spouse  . .

Prayer and affirmation. Prayer is the most powerful tool that we posses. Praying on a daily basis will help us to travel within and create a peaceful mind. Stay centered and keep positive focus.Listening to chants will help to relax and heal the mind.

Exercise. Exercise is a crucial to maintain good health. Aiming to exercise 40-50 minutes daily, brisk walk or any type of cardio are great during the detox period.The natural ability of the body to sweat will help expel toxins of our body.

Day 1 of the detox plan

Start the morning drinking lemon water  followed Beetroot juice.

Juicing is the perfect way to start the day .Preferably juice the beetroot with the greens. The greens contains most of the vitamins and minerals.The beetroot is rich in folic acid and manganese. The greens of the beetroot are high on  vitamins A,C,K, Iron ,Magnesium, Calcium .

Ingredients:

2 Beetroot

1 Apple

1 Zucchini

1 Cucumber

Put all the ingredients in the juicer. Mix and drink immediately .

Lunch: Baked potatoes and salad

1 Sweet potato

2 Tomatoes

1 Cucumber

Bunch of parsley /cilantro

Pinch of salt and pepper

 

Preheat oven to 250 degree or 350 F.

Pierce the skin of the sweet potato 3-4 times with fork.

Wrap the potato in a foil and place on baking sheet.

Bake until tender around 45-60 mins.

Meanwhile, cut the cucumber, tomato and a cilantro, mix it and enjoy. Try to avoid dressings and salt.

Sweet potatoes are definitely super food, rich in Vitamin A, C, B6,B1,B2, manganese , cooper, potassium  and dietary fiber and the list goes on..

 

Dinner:Purple salad

Half head of purple cabbage

1 apple

1 carrot

Shred cabbage, apple, and carrot squeeze the juice of half a lemon and enjoy.

A cup of purple cabbage contains only 28 calories. Purple cabbage is high on nutrients and low in calories, which makes it the perfect choice for diet and detox.

The purple cabbage is rich in Vitamin K, C, B6. It is also a good source of manganese, dietary fiber, potassium, Vitamin B1,  and cooper.

Day 2

Start the day with lemon water followed by:

Blueberry smoothie

Ingredients:

1 Cup of blueberries

1 Cup of strawberries

Small handful of chia seeds

1 Cup of water

In a blender mix 1 cup of blueberries, 1 cup of strawberries and 1 cup of water and chia seeds. Mix all of the ingredients and enjoy.

If you are on a search for alternative and in expensive ways to loose weight, keep wrinkles at bay and have a glowing skin, the humble yet powerful blueberry super fruit will do that for you. Blueberries are 85% water and a cup contains just 84 calories. Blueberries are powerful source of antioxidants. Antioxidants are very important, they protect our body from damage of free radicals that contribute to aging and various diseases. They are rich in Vitamin C and good source of Vitamin K and manganese.

 

Lunch :

Skinny pizza

Ingredients:

1 whole wheat tortilla

Tomato sauce

Baby spinach

Walnuts

Basil

Nutritional yeast

The process:

Spoon some tomato sauce on  top of the tortilla, add the rest of the ingredients bake for 10 minutes until golden brown. Voila ! We are done.

Dinner:

Quinoa salad

  • 100 Cup red quinoa
  • A quarter of medium onion
  • Handful of walnuts
  • Lemon /half
  • Dill
  • Taco spice/to taste
  • Salt and pepper/to taste
  • Olive oil 1 table spoon
  • 1 Carrot (medium to large)

 

Start by cooking the quinoa according to the instruction on the package. Once cooked, let the quinoa cool down and set it a side.

Preheat a pan with a table spoon of olive oil, add the onions and saute the onions until golden brown.  Add finely chopped walnuts just for about a minute to enhance its flavor and remove the pan from the heat.

In a salad bowl, mix quinoa together with onions and walnuts, shred the carrot and season with salt, pepper and taco spice. Squeeze the juice out of a half lemon over the salad and mix well. Sprinkle with fresh dill and decorate with half walnuts.

Quinoa is one very healthy grain. Rich in protein and containing all nine amino acids. Quinoa contains, Iron ,fiber ,magnesium ,B2, manganese .Enjoy this healthy goodness.

 

Day 3

Lemon water

Pineapple ginger smoothie

1 Tiny pineapple (ripe)

A tiny slice of ginger

Cut the pineapple into small pieces together with ginger place in a blender and blend until smooth. Mix and drink immediately.

Benefits of pineapple

Pineapple is a storehouse of many vitamins and minerals including potassium, cooper, manganese, Vitamin C, beta carotene, thiamin, B6, and folate. In combination with the one of the healthiest spices ginger root makes the perfect combination to support the body fight indigestion and inflammation.

Lunch:

Baked vegetables

Ingredients:

2-3 Potatoes

2-3 Mushrooms

4-5 Broccoli florets

2-3 Carrots

Preheat oven to 250 degree- 350 F.

In a baking tray lined with baking sheet or foil , add potatoes , broccoli , carrots, mushrooms, or any vegetables you have at hand . Bake for about 45-60 minutes. Bon apetit!

 

Dinner:

Kale salad

Ingredients:

1 Kale

3-4 Mushrooms

1 small avocado

2 tomatoes

1 cucumber (medium size)

1 cup quinoa ( or any left overs )

Bunch of cilantro or parsley

Half a lemon

1 clove of garlic

Pepper

In a mixing ball cut the kale and gently massage the leaf to soften them. Add chopped tomatoes and cucumbers a cup of quinoa and mushrooms, you can saute mushrooms or enjoy them raw.

Dressing:

In a mini blender add peeled garlic, avocado, parsley, pepper, lemon juice. Blend until smooth. Thin the salad with 3-4 table spoons of water or until desired consistency.

Benefits of kale:

Kale is the Queen of all healthy greens. It is great detox and anti- inflammatory food. Packed with omega 3 fatty acids, power antioxidants vitamins A, C, K, very high in  beta carotene ,Iron and fiber to help digestion and elimination process  .

 

 

Day 4

Lemon water

Mango passion fruit smoothie

1 mango

2 passion fruits

Chia and or flax seeds

In blender mix the peeled mango and passion fruit add flax or chia seeds blend until smooth and enjoy!

Mangoes are rich in Vitamin C,A, B6, Copper ,Potassium and Magnesium .

Mushroom hamburger:

2 Portobello mushroom

1 bell pepper

1 tomato

Half onion

Handful of sprouts

Half avocado

Preparation of the mushrooms and vegetables:

Rinse mushrooms and pat them dry. Remove the mushroom stem, now our mushrooms took the form of a hamburger bun. Right before grilling the mushrooms brush them slightly with olive oil. Place on the preheated grill and cook on each side for about 3-4 minutes. Cut the rest of the vegetables in a round shape and grill.

 

Dressing:

4-5 Table spoons of Extra virgin olive oil

1 Clove of garlic

Pepper and a salt to taste (Preferably a pinch of salt)

Handful of dill

 

Chopped  garlic and dill, add the olive oil and season with pepper and salt.

Start assembling the burger, place mushroom on a plate and add on top tomato, pepper. Add dressing and make your way up by adding sprouts and fresh avocado.  Cover  with the other mushroom cup. We are done super easy and delicious. Enjoy!

Dinner:

Cucumber chickpeas salad

1 Cucumber

1 Cup of chickpeas

handful of sprouts

Dressing:

3-4 table spoons of tahini

The juice of half a lemon

Soak chickpeas for 3-4 hours  . Drain the water and rinse the chickpeas.Place chickpeas in a pot and cover with water. Bring to boil and cook until chickpeas are tender.

Cut cucumber in chunks add the boiled chickpeas and sprouts . Mix the tahini with the lemon juice and add to the salad. Enjoy!

Day 5

Start with lemon water.

Carrot juice

2 Carrots

2 Apples

1 Cucumber

Wash carrots, apples and cucumber

cut the produce into chunks to fit your juicer. Juice. Enjoy!

 

Baked Zucchini

Ingredients:

1-2 Zucchini

Tomato sauce

Nutritional yeast

1-2 table spoons of extra virgin olive oil

Salt and pepper to taste

Start by cutting zucchini into halves then cut in halves once more. Top each piece with a table spoon of tomato sauce, virgin olive oil, season with salt and pepper and back in pre -heated oven for 30-35 min.

Light salad

1 Lettuce

1 Tomato

1 Avocado

1 Cucumber

1 Cup of corn

5-6 Olives

Dressing:

3 Table spoons of extra virgin olive oil

1 Table spoon of balsamic vinegar

Oregano

In a large salad bowl combine lettuce, cucumber, tomato ,avocado , corn and olives.Whisk olive oil ,balsamic vinegar i oregano . Pour dressing over salad mix and serve. Enjoy!

We are done with the 5 days gentle detox.

Peace and love.

13 comments

  1. I find that I don’t have the patience to do a proper detox. I know others that do and are happy with how they feel. That said, a lot of what you have here is a wonderful way to refresh yourself anytime, even if you are like me and only some of it. All simple steps towards wellness. Lovely post!

    Liked by 3 people

  2. All of this seems impossible to follow but only if I could follow these rules, I wish …it would be really useful to my body. Avoiding sugar seems impossible of all. Great and very useful post dear. Happy weekend 😊

    Liked by 2 people

  3. This looks like the tastiest detox ever! I’ve been trying to eat healthier lately so some of your suggestions are definitely going to make it into my diet over the new few weeks! Thanks for getting SO in depth!!

    Liked by 1 person

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