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The Mind-Body detox for Busy people

January 11, 2018

By: Dr. Francesca Vazquez 

 

 

 

 

 

If you're one of those people who simply don't have time for a 10 day detox or the energy to cook up 3 meals a day and fast for 16 hours straight, this detox is for you. You can tailor it to your own lifestyle and can stick to it for 1 day, 3 days or 5! Your choice. It's essentially a mind-body detox, as it asks for you to incorporate meditation and a quick workout into your day in addition to making changes in your eating habits. It takes into consideration all the foods that have been found to be beneficial in detoxing the body and boosting your mental health, giving you the ultimate feel-well-quick solution. Throughout your detox, try to carry a water bottle at all times to help curb your appetite and stay hydrated. Eliminate alcohol and limit caffeine to one cup a day (max) for ultimate benefits. Here goes! Our "I'm too busy" detox! 

 

EARLY MORNING 

 

 

  • Lemon Water 

  • 5 minute meditation

 

Instead of starting your morning with a quick Instagram scroll and coffee, choose to start slow and prepare some warm water with lemon. Choose a place in your home where you won't be disturbed and try a 5 minute meditation. For five minutes, simply focus on your breath and set an intention for the day. We are bringing you a "Beginners guide to Meditation" this week so be sure to check back with us for further guidance. 

 

To accomplish this mindful morning with no interruptions, it might be necessary to set your alarm clock for 15 - 20 minutes earlier than usual.

 

  • 20 minutes of movement (yoga, walk, strength training, jog)

 

Try to get in a 20 minute workout before breakfast. This can be a quick yoga stretch at home or a walk around your neighborhood. If it fits your schedule, you can also choose to make this your workout for the day by making it a 45 minute session instead. This is not necessary, as only 20 minutes in the morning has been shown to help kick off your metabolism for the day! An early morning workout helps boost your metabolism and gives you the energy you need to get through the rest of your detox. 

 

 

 

BREAKFAST

 Smoothie, 3 ways

 

Smoothies are the perfect detox breakfast. They pack a lot of nutrients in a quick, easy to make, to-go container. The trick to feeling full and energized until lunch is making sure your smoothie includes protein. You can get your protein from nuts, almond butter, oats and spinach (all of which are included in the following smoothie recipes!) 

 

 

 

 

1st option: Banana Oat Smoothie 

 

Frozen Banana 

Almond Milk - 1 cup

Almond Butter - 1 TBSP

Oats - 1/3 Cup

Chia Seeds - 1 tsp 

Pink Himalayan Salt - pinch 

 

2nd option: Green Detox Smoothie 

 

Spinach - 1 cup

Celery - 1 stick

Banana

Cucumber - half a cucumber

Pineapple - 1/2 cup

Almond Milk - 1/2 cup

Chia Seeds - 1 tsp

Spirulina - 1 tsp

 

3rd Option: Berry Chia Smoothie 

 

Coconut Water - 1/2 cup

Oats - 1/3 cup

Chia Seeds - 1 tbsp

Blueberries - handful

Strawberries - handful

Blackberries - handful 

Banana

 

Image: The Glowing Fridge

 

 

MID-MORNING 

Coffee

 

For our "I'm too busy" detox, coffee is more than ok because, well, you're busy. However, instead of drinking coffee first thing in the morning, try having it around 9:30-10:00am. This is especially useful for anyone who experiences anxiety and anyone who wants to help balance out hormonal levels in the body. Our cortisol levels (stress hormone) are higher in the early morning, with the goal of helping our body wake up. However, when we are experiencing a hormonal imbalance or are over-stressed, our cortisol levels reach their peak, resulting in restlessness and nervousness. Drinking coffee first thing in the morning, further increases cortisol levels, making you feel more anxious and agitated! During your detox, give that early morning coffee a break and see how you feel by drinking it later on in the day!

 

 

 

 

LUNCH

Plant-Based Bowl

 

 

 

 

The salad bar is your greatest resource when it comes to lunch. For this detox, there is no reason to pack your lunch or prepare the ingredients before hand. Feel free to eat out but stick to plant-based options (usually found in the salad bar). Create your own plant-based bowl. For ideas on how to create your own, read our Plant Based Bowl Recipe article.

 

 

Image: Savor and Savvy

 

 

MID-AFTERNOON

Protein Rich Snack, 3 ways (optional) 

 

Roasted Chickpeas (our favorite!) 

Carrots & Hummus 

Organic Protein Bar

 

 

 

Roasted Chickpea Recipe: 

 

Set the oven to 400 degrees.

Drain a can of chickpeas and dry them well.   

Toss the chickpeas in olive oil, pink Himalayan sea salt and pepper. 

Once the oven reaches 400 degrees, place the chickpeas in a pan and put them in the oven for 20 minutes. 

Take them out and cover them in any spices you want! We recommend paprika, rosemary, thyme, chili powder, chili powder and any other spices you may like. 

Place back in the over for another 3 minutes and serve. 

 

Bring some to work to satisfy those 3pm cravings! 

 

 

 

Image: Kitchn

 

DINNER

 Clean Protein & Veggies, 3 ways  

 

 

Option 1: Salmon & Quinoa Salad 

 

Roasted Salmon

Quinoa

Spinach

Tomatoes

Onions

Avocado

Cilantro

Red Peppers

Lime 

Black Beans 

 

Option 2: Chicken and Veggies 

 

Pan seared organic chicken breast

Baked Sweet Potato fries

Roasted carrots  

  

Option 3: Vegetable Creamy Soup 

 

Sweet Potatoes

Carrots 

Garlic 

Onion 

Butternut Squash 

 

 

 

 

 

 

For the Vegetable Creamy Soup, cut up all the vegetables and place them in a pot. Add herbs (the more the better) and cover in filtered water. Let boil and when vegetables are fully cooked, blend in high for 3-5 minutes until you reach a creamy consistency. Serve and garnish with avocado and cilantro. 

 

 

Image: Healthy Recipe Ecstasy 

 

 

 

LATE-NIGHT

 Digital Detox & Golden Milk 

 

 

 

Throughout your detox, rather than ending the day with movies and sweets, switch up your routine and shut off electronics (1 hour before bed). Try preparing some Golden Milk or warming up some tea. Golden milk has been found to calm the nervous system and regulate the stress response. Curl up with a book, and end the day on a high note. 

 

Golden Milk recipe: 

 

You'll need: 

1 Tbsp Coconut Oil 

A pinch of grated ginger

1 tsp turmeric

1/2 tsp cinnamon

A pinch of black pepper 

1 tsp honey

1/2 tsp vanilla extract

A pinch of sea salt

1/2 cup of almond milk

1/2 cup of coconut milk or water.

 

Mix ingredients together in a saucer pan.

Stir rapidly and serve.

 

 

 

Image: Nyssas Kitchen

Featured Image: Pinch of Yum

 

 

About Author: 

 

Dr. Francesca Vazquez is the founder and editor of Ease to Wellness, LLC. She is a licensed health psychologist and vinyasa yoga instructor based in Miami, FL. She completed her training at Ponce School of Medicine, Jackson Memorial Hospital/University of Miami, and UF Health Cancer Center, specializing in health psychology & behavioral medicine. She has worked in spinal cord injury rehab, neuropsychology, pain management, stress management, mindfulness based stress reduction, psycho-oncology and wellness coaching. She is passionate about writing, wellness and living creatively, doing what you love. 

​​​

Currently, she runs Ease to Wellness while also providing health psychology services at Adaptive Center Miami and for private clients, teaching yoga, and running wellness workshops. 

To contact or for more information, visit www.francescavazquez.com.

 

 

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