The beginning of January kind of naturally calls for a total reboot of the organism, recharge the batteries and get a lot of energy into the new year. A small cleansing of the body is ideal. You can't do it without adjusting your diet, but don't worry – you won't starve during this 3-day detox program.We have also assigned recipes to the whole special diet. They are simple to prepare and don't be scared of even a few exotic names like chia or quinoa seeds. You can buy these ingredients in regular health food stores or e-shops without any problems. In addition, the program is pleasantly short. You can try your will and discipline on it and then go on a longer course in the spring.
| Day 1 | Day 2 | Day 3 | |
| When you wake up | Warm water with lemon and a pinch of cayenne pepper | Warm water with lemon and a pinch of cayenne pepper | Warm water with lemon and a pinch of cayenne pepper |
| Breakfast | Spinach smoothie | Warm pudding of chia seeds | Green smoothie |
| Snack | 1 apple and 10 almonds | 2 figs stuffed with almond butter, sprinkled with cinnamon | 2 dates with a tablespoon of tahini paste |
| Lunch | Kale salad | Mediterranean salad | Invigorating salad |
| Snack | 1 pear and 10 nuts | 1 apple with 2 tablespoons almond butter | Mix of 2 tablespoons grated coconut, 2 tablespoons almonds and 2 tablespoons crushed cocoa beans |
| Dinner | Quinoa seed risotto | Parsnipnea cream soup | Ginger soté |
| Before going to bed | Chamomile tea with lemon and honey | Chamomile tea with lemon and honey | Chamomile tea with lemon and honey |
Pudding of chia seeds
We need: 1 cup of vegetable milk, 3 tablespoons of chia seeds, 2 tablespoons of honey, 1/2 teaspoon of vanilla. extract, a pinch of cinnamon and ground ginger
How to do it: In a small saucer, heat the milk for 2-3 minutes just before boiling point, but do not boil. We put chia seeds in the bowl, pour hot milk, add honey, cinnamon, vanilla and ginger. Mix and leave to gel for about two minutes. We get 1 serving of pudding, which we decorate with fresh fruits and serve immediately. If we prefer cold pudding, we'll keep it cool overnight in the fridge.
Spinach smoothie
We need: 1 cup water or coconut or almond milk, 3 tablespoons pumpkin seeds, 1 cup frozen blueberries, 1 cup spinach, 1 tablespoon chia seeds, 1 smaller frozen banana (cut into 5cm pieces), 1 tablespoon ground flaxseed, 1 teaspoon cinnamon, 3 ice cubes (may not be)
Green smoothie
We need: 1 cup water or almond and coconut milk, 1 frozen banana, 1/2 avocado, a handful of parsley, 1 cup kale or baby spinach, 1 tablespoon ground flaxseed, 1 tablespoon chia seeds, 1 teaspoon cinnamon, 1/2 teaspoon vanilla (optional), 4 ice cubes, or stevia to sweeten
How to do it: Smoothie or mixed drink with a dense consistency is easy to prepare: we mix all the ingredients together.
Lu
diterranean saladWe need: 1 cup chopped flat-left parsley, 2 cups Mesclun salad (a mix of baby salads), 1 grated carrot, 1 apple, 1/4 cup grated beets, 1 mint leaves, 1 avocado, Kalamata olives to taste
Dressing: 2 small garlic cloves, juice of 1 lemon, 1/4 cup red wine vinegar, 1/4 cup olive oil, 1/2 teaspoon Dijon mustard, 1 teaspoon dried oregano, 1/4 teaspoon sea salt and pepper
How to do it: A quarter of
an hour in advance, we put all the raw materials on the dressing in a closing glass and shake thoroughly. Season.In a large bowl we put the prepared salad, sliced apple, grated carrots and beets, chopped mint leaves and parsley. Mix with dressing, sprinkle with chopped avocado and olives, and a portion of salad is ready.Kale salad
We need: 4 cups of kale cut into thin strips, 1 cup chopped green parsley, juice of 1 large lemon, 1 avocado, 4 tablespoons olive oil, 1 large apple, 1/4 cup thinly sliced sliced carrots, 1/4 teaspoon salt, 1/4 teaspoon pepper, for sprinkling pumpkin seeds and dried cranberries
How to do it: In a large bowl, mix the kale, parsley, spices, oil, sliced avocado and lemon juice. With our hands, we thoroughly process all raw materials. With the 'massage' we continue until the kale softens and acquires a fresh green color. Then we mix the sliced apple, the slices of carrots. Mix gently. On a plate, decorate the portion with cranberries and pumpkin seeds.
Invigorating salad
We need: 2 cups chicory (or salad leaves to taste), 1 bunch of beet leaves, 1/2 cup grated beets, 11/4 cup carrots for cubes, 1/4 small red cabbage
For the dressing: juice of 2 lemons, 10 basil leaves, 1 small caper, 1 small sliced apple, 1/2 cup olive oil, 1 clove of garlic, after 1/4 teaspoon salt and pepper, about 2cm piece of ginger
How to do it: We start with dressing to make its flavors lie. Mix all ingredients until smooth and seasoned. Allow to stand for at least 15 minutes before serving. In a large salad bowl, mix the sliced beet leaves with chicory, carrots, beets and twisted cabbage into strips. We add enough dressing to cover the salad, but not to float in it. Mix thoroughly. Raw materials are per serving.
Di
eamy parsnipnea soup
For 3
servings we need: 1 tablespoon olive oil, 2 celery pimples, 1 smaller onion, 4 larger parsnips, 2 cups broth (vegetable or chicken) or water, 1/2 teaspoon salt, 1/2 teaspoon pepper, 2 teaspoons poultry spices, 1/2 cup any vegetable milkHow to
do it: On oil for 2-3 minutes we fry the chopped onion and celery. Add the peeled chopped parsnien, spices and broth (water), let it come to a boil, soften the temperature and cook for about 30 minutes. Then mix the soup until smooth, add vegetable milk, heat and season. We have 3 portions.Quinoa risotto with asparagus
For 2 servings we need: 1 cup quinoa seeds (you can get in a healthy diet, it is used as rice), 1 cup light coconut milk, 1 cup asparagus, 1/2 red pepper, juice of 1 lemon, 1/2 teaspoon thyme, a pinch of cayenne pepper, salt
How to do it: Cook the quinoa according to the instructions on the package. While cooking, stirring a little, pour in the coconut milk until the quinoa sees it all in. There is no need to use the whole mug. Meanwhile, steam the asparagus and paprika. Soft cut and add to quinoa, season with thyme, lemon juice, pepper and salt.
Ginger soté
For 2 servings we need: 1 tablespoon of olive oil, 2 teaspoons of sesame seeds, 1 smaller onion, about 2.5cm long piece of ginger, 2 cups grated red cabbage, 1/2 cup chopped mushrooms, 1 cup grated carrots, 2 garlic cloves, 1/2 teaspoon sesame oil, 1 tablespoon soy sauce or 1/2 teaspoon sea salt
How to do it: In a dry pan, at a moderate temperature, we fry the sesame seeds until golden brown and set them aside. On the oil, fry the finely chopped onion, then add the grated ginger to it and sauté for 2-3 minutes. Add the cabbage and leave to soften. Then pour carrots, mushrooms, wiped garlic and leave on the stove again for 2 min. Mix thoroughly with soy sauce or salt, topped with sesame oil, sprinkle with toasted seeds and serve.
To ward off hunger between meals, choose one of the options:
10 almonds
15 walnuts
1 apple
1 pear
Strips of celery or carrots with hummus
7 tips for each cleansing treatment
1O cleanse will do everyone good from time to time. However, it must suit your body and health. Talk to your doctor before you start any detox program or diet.
2Ate a family member or friend who will undergo a cleansing treatment with you. It will increase your motivation and help you to the moments when there is a crisis.
3 Regularity is important. Starving won't do you any good. Eat and drink every three hours to avoid fluctuations in blood sugar levels.
4 You can't do it without hydration! Each cleansing requires a sufficient drinking regime. Therefore, try to drink more than the commonly recommended 2.5 liters of liquids per day.
5 For the correct effect of detoxification, a regular stool is also required. If "can't", help yourself, for example, with tea from senna leaves (available commonly at the pharmacy) and drink plenty of water with lemon juice to support the liver and good digestion.
6 Feel free to treat yourself to a dopink in the form of spirulina or chlorophyll algae during the cleansing treatment, which you can buy in liquid form and dilute it with water under the drinking regime. This will increase the effect of the entire program.
7 Write your experiences and feelings in your journal as part of your mental cleansing and feel free to use motivational signs to cover your fridge, mirror or desk.