Wellness Cleanse: 3 Days to a Healthier You

Many of us have heard the benefits of doing a cleanse: flush out toxins, lose weight, clear skin, renew energy, increase concentration, and more. Despite the allure of feeling and looking amazing, actually doing a cleanse can be daunting and confusing. How long do I have to cleanse to see results? Do I have to stop eating and fast? Will I be hungry? What am I going to eat at that wedding/party/baby shower/event I have on Saturday?

The truth is, even doing a mini 3-day cleanse can have bountiful and wonderful effects on your body, mind, and spirit. Plus, you don’t have to restructure your entire life to do it!

Follow the steps below for three days and see how you feel. Perhaps you get motivated to “cleanse” 3 days every week or incorporate some of these tips into your daily routine!

Drink Water

You have probably heard this advice before: Increase your water intake to flush toxins out of your system. Yet, do you know how much water you should be drinking?

The conventional water guideline of 8 cups per day was made by the Food and Nutrition Board in 1945. This outdated notion fails to account for the unique characteristics of individuals. Your personalized water consumption should be based on your average body weight and activity level.  You can calculate your water intake here.

As soon as you get out of bed in the morning, drink 2 cups of warm lemon water to replenish what you lost while sleeping, kick start your system, and get a jump on your daily intake.  As a matter of fact, drinking warm lemon water first thing in the morning is so beneficial you should do it every day, not just while cleansing. Learn about the amazing benefits of drinking lemon water here.

Extra credit if you add a pinch of these spices to your lemon water: cayenne (boosts metabolism), cinnamon (regulates blood sugar), or turmeric (anti-inflammatory and antioxidants).

Carry a refillable water bottle with you to continue drinking water throughout the day. If you get bored with water, have a cup of herbal tea to spice things up.

Drink your Greens for Breakfast

Let’s face it. Eating around 9 servings of vegetables and fruit per day is challenging, especially when 2-3 servings should be greens. Unless you favor eating lettuce balls, which I actually used to do much to my family’s amusement, you should drink them!

Make yourself a green smoothie for breakfast.

Adhere to these simple rules when mixing up your own concoction:

• 70% vegetables (mostly dark, leafy greens); 30% fruit (to avoid excess sugar)

• Rotate your greens daily to get a larger spectrum of nutrients.

• Use non-dairy milk, like almond or coconut, and/or water as your liquid.

• Kick your smoothie’s health power up a notch by adding a tablespoon of chia seeds, flax seeds, or hemp hearts.

• Not smooth enough for you? Quickly blanch hardy greens before putting them in the blender to silken the texture of your smoothie.

• Note: If you have a juicer, juice away! Just keep your juices 70% veggie and mostly dark, leafy greens. 

Eat Clean

Good news! There is no need to go hungry! You can still eat while cleansing. For your 3-day cleanse, consume only clean, whole, plant-based foods. Eat a good-sized lunch and dinner and feel free to have a snack in between meals.

What to avoid?

• Meat

• Dairy

• Gluten

• Soy

• Sugar

• Alcohol

• Optional: Corn

• Processed foods

• Caffeine (or at least cut your coffee habit in half!)

What should you eat?

• Eat the rainbow. While dark, leafy greens are essential, it is important to eat colorful vegetables and fruits to get a broad spectrum of vitamins and fiber

• Raw nuts and seeds (just avoid peanuts)

• Whole (gluten-free) grains like brown rice, quinoa, and millet

• Beans and lentils

• Spices. Cayenne, cinnamon, and turmeric aren’t the only powerhouse spices! Thyme, oregano, rosemary, and chili flakes not only add depth of flavor while cooking, but have desirable health benefits as well.

• Quality cooking oils. Swap olive oil for virgin coconut or grape-seed oil for cooking to get some good fat into your diet and utilize oils that withstand higher heat. Use olive oil to finish a dish after cooking is complete

What should you cook?

Thankfully, there are loads of websites and blogs with tasty, clean recipes.  Try these recipes to get going!

• Cleansing Arugula Avocado Salad

• Loaded Sweet Potatoes

• Alkalizing Superfood Recipes

• Vegan Lentil Soup

• Curried Carrot Coconut Soup

Plan Ahead

The best way to stick to your 3-day cleanse is to be prepared!

• Pick the recipes you plan to make in advance, then head to the store to stock up on the ingredients so you only have to shop once.

• Prep your smoothie the night before by tossing everything into a blender. In the morning, hit blend and enjoy!

• Get snacks ready to grab and go by tossing nuts, veggies, or fruit into sandwich baggies.

• Make double batches of food for dinner so you can take the leftovers for lunch.

• Don’t forget your water bottle!

Sweat

Skin is your largest organ and sweating dramatically aids in the detoxification process. Prioritize taking a hot yoga class daily when you cleanse by scheduling it into your calendar like you would a meeting or appointment.

Breathe Deeply

Yes, even breathing is cleansing. Breathing deeply helps circulate fresh oxygen throughout your body and has the added bonus of calming your mind. In addition to the breath work you do in yoga, commit to taking at least 10 full belly breaths throughout the day.