7 day Spring cleaning with conscious eating Detox

Detox with Kristen Huth Yoga

We love our coffee and our sweets. Wine and Beer are great. Even the carbs and delicious fries, but lets give our body a break.

Your body works hard to keep things internally balanced by breaking down the food we eat and sorting out the useful stuff and the un-useful gets sent out through the process of digestion. Sometimes though the foods we contain toxins from the air from the growing process or even from eating processed foods. This adds extra labor for our bodies and it sometimes makes things difficult to optimally sort out good from bad. So why not give you body a break and make things easier to balance out A llight detox will also help to get your body ready for the changing seasons you will start to feel refreshed, energized and ready for Spring and Summer. The combination of the detox and yoga brings it all together in optimizing the removal of the bad as well as kick starting the digestion and even your metabolisim. Below will be pictures to help guide you through a simple daily yoga routine that you can incorporate daily for 20 min in the morning. Typically you will start your day with the Lemon drink, and an optional detox tea. Then give yourself 20 min for yoga and 5-10 for meditaion. In the yoga routine we will twist in a few poses to help aid the digestion and ring out the toxins. It is also recommended that Sauna be added once our twice be in (Time allowed of course) and at Filderado you can bring the little one into daycare for 1.50 and hour ūüėČ

With that being said our goal is not to starve ourselves, but to take away the un-useful things from our diet, at least for a short period. This way our body is able to process things in an optimal way leaving you with refreshing energy. The key is to…

Exclude: Caffeine, sugar, gluten, Processed food (as much as possible). Subtitute dairy as much as possible. For example nut milks instead of cow milk.

Include: Fruits + Veggies, Protein sources, and lots of water.

What does this mean?

No pre-made juices! Drink water (8-10 glasses), eat plain Greek yogurt, boiled eggs, nuts, oats, beans, fish, quinoa, yummy fruit and yummy veggies (don’t over cook)

How it works

We will start on Thursday the 2nd. Of April and detox till the 9th of April. We will meet on the Wednesday’s to discuss the process and chat about the experience. Here on the blog we can discuss everything. Ask questions and share experiences.

The detox will build up and our peak day for the detox is Monday. I made a menu below with recipes to follow. The other days you can choose what you would like to eat as long as you follow the guidelines. I made suggestions with links to recipes. The key is to eat lots of light but full of protein food. The cleaner the better. So hit up you local organic store. Close by us is Denn’s and Alnatura. I know some items may be difficult as organic to find. Exceptions are ok. Drink lots of water.

 Thursday-Saturday:

                 Wake up and drink lemon drink

                 Practice 20-30min of yoga

                  Drink Breakfast smoothie (option to have boiled egg)

                  Snack 1 and half hours later (nuts, fruit, yogurt)

                  2 hours later Light but filling lunch

                  (Quinoa, fish with salad/veggies)

                  Snack if you need to 1 and half hours later

                  (same as previous snack)

                  Dinner light but filling. Preferable lighter than lunch

                  (if hungry 30 min later, snack fruit/yogurt)

Monday: recipes for Monday are below

                 Wake up and drink lemon drink

                 Practice 20-30min of yoga

                 Drink Breakfast smoothie (option to have boiled egg)

                 2 hours later lunch

                 DINNER: Green Juice! (no snack) go to bed early

 Tuesday-Thursday:

                Wake up and drink lemon drink

                 Practice 20-30min of yoga

                  Drink Breakfast smoothie (option to have boiled egg)

                  Snack 1 and half hours later (nuts, fruit, yogurt)

                  2 hours later Light but filling lunch

                  (Quinoa, fish with salad/veggies)

                  Snack if you need to 1 and half hours later

                  (same as previous snack)

                  Dinner light but filling. Preferable lighter than lunch

                  (if hungry 30 min later, snack fruit/yogurt)

 Links, info and further instructions

                  Lemon Drink: Squeeze half a lemon into a glass, 1 tablespoon of Apple Cider Vinegar. Add a pinch to a teaspoon of cayenne pepper. (honey optional)

                  Smoothie tip: load it up with your favorite fruits, hand full of spinach and use almond milk, hazelnut milk or any other non-dairy milk. (Fill a cup with ingredients to avoid making too much)

Recipes

Granola: (can be eaten with natural full fat yogurt or greek yogurt)

Coco-Nutty Granola

Makes:¬†5 cups Ingredients: 3 cups unsweetened coconut flakescoconutty-granola-700 2 cups mixed nuts, such as almonds, cashews, pecans, walnuts, and pumpkin seeds (preferably sprouted), roughly chopped 2 tablespoons chia seeds 1 teaspoon ground cinnamon (optional) 5 to 7 tablespoons coconut oil or butter, melted Directions: Preheat oven to 250 degrees and line a baking tray with baking paper. Combine all ingredients in a bowl, then spread evenly on prepared tray. Bake for 15 to 20 minutes until golden, mixing halfway through. Wilson likes to bake until quite dark‚ÄĒthe darker it is, the crunchier it is. Remove from oven and allow to cool. found:¬†http://www.shape.com/blogs/fit-foodies/sugar-free-granola-boost-your-breakfast

Smoothie for breakfast

Smoothie with a Little Green

Ingredients:

1 banana, 1 handful of spinach, 1 pear, 1/4 Avocado, 1/2 cup nut milk (or any non dairy milk), 1 pear berries, mango, pineapple, or whatever you feel fits you

Directions: Blend in a blender for 1 minute

Click here for more ideas on DETOX SMOOTHIES

Lunch Options

Make ahead Lunches with Oh She Glows 10 min Falafel Cakes with Lemon Tahini Dressing Quinoa + Chickpea Burgers (Great as salad topper) Nourish Glow Miracle Bowl Ultimate Green Tacos  Ultimate 4 layer Vegan Sandwich

Vegan Lintel Sheppards Pie{VEGAN AND GLUTEN FREE RECIPE}

Ingredients:

  • 1 onion
  • 2 carrotsPure-Ella-vegan-gluten-free-lentil-shepherds-pie5
  • 1/2 cup sweet peas (frozen are fine)
  • 1 stalk of celery (optional)
  • 1 can of organic corn
  • 1 large can of lentils (or 1 cup dried lentils, cooked)
  • 5-7 large yukon gold potatoes
  • 1/4 cup rice milk
  • sea salt and pepper to taste
  • pinch of cumin
  • 1/2 teaspoon thyme
  • 2 tablespoons of soy sauce
  • 1 teaspoon dried paprika
  • oil for cooking

Directions:¬†In a large pot, cook the peeled potatoes in salted water. In a large pan, saute the chopped onions, carrots, celery ‚Äď cook until golden, add the frozen peas and lentils and cover to cook for a few minutes. Add a bit of water if these veggies start to stick to the bottom of the pan. Add in the corn, soy sauce, and season with cumin and thyme, salt and pepper. Keep covered, turn down the heat to low. Your potatoes should be boiled by now, drain them leaving some of the water near the bottom, mash them with the rice milk until a puree forms. Taste and season with salt and pepper. In an oven -safe dish, place in the whole mix of vegetables with lentils into the bottom of the pan and spread out evenly. Add the mashed potatoes on top and smooth out over top with the back of the spoon. Sprinkle the top with dried paprika, and poke through with a fork to make vents in the mashed potatoes. Bake at 350 F for 20-30 minutes. Let it set for 10 minutes before serving, but serve while still hot. Enjoy your delicious healthy Vegan comfort-food. Found on: http://pureella.com/vegan-dinner-lentil-shepherds-pie/

Monday!!!!!!! 

Breakfast:¬†Green Clean Smoothie detoxifyinggreensmoothie1/4 Cucumber 1/2 handful Spinach or Other Leafy Green 1/2 Avocado 1 Celery stalk 2 sprigs Fresh Mint 1 Kiwifruit 1 cup Purified Water 1/2 of apple Squirt of lemon Lunch: Superfood Green Collard Wraps¬†Pure-Ella-Superfood-Green-Collard-Wraps-gluten-free-vegan3 Ingredients¬†: 4 large organic green collard leaves 2-4 tablespoons vegan mayo (vegeneise) optional 1 large organic carrot, cut into matchsticks 1 organic cucumber, cut into thin strips 1/2 package of organic firm tofu, cut into long thin pieces fenugreek sprouts ‚Äď or any other sprouts available Directions: Rinse all vegetables. Peel the carrot and slice into thin matchstick pieces. If using organic cucumber, don‚Äôt¬†peel it ‚Äď there‚Äôs lots of naturally occurring¬†silica (a mineral) which is known to help promotes joint health by strengthening the connective tissues.¬†Prep all the other ingredients and set aside. Take the collard greens and cut out the hard inner core. Spread a thin layer of vegan mayo, and pile on the veggies, tofu and sprouts. Roll up with the bottom of the leaf in first, cut in half and serve. Enjoy the goodness! Green Smoothie/Juice for Mondays dinner Ingredients:

  • 2 celery stalks, choppedSuper-Green-Detox-Drink
  • 1 small cucumber, chopped
  • 2 kale leaves
  • 1 handful spinach
  • Handful of fresh parsley or cilantro
  • 1 lemon peeled
  • 1 apple, seeded, cored and chopped

Directions: If using a juicer: Add all the above ingredients to a juicer and juice.

If using a blender: Add all the above ingredients to a blender along with 1 cup chilled water. Add ice if desired. Blend until smooth

Read more at http://skinnyms.com/super-green-detox-drink/#6wbsuUClpptoQSQA.99

Dinner Ideas

Kale Pest Baked Zucchini Tomato & Black Bean Tart Zucchini Lasagne  A Simple Carrot Soup Double Broccoli Quinoa

A feel good Bowl with Cumin Lime Black Bean Quinoa Salad

For the salad:

  • 1 cup uncooked quinoa (or 3 cups cooked)veganlunch-5038
  • 1 (15-ounce) can black beans (or 1.5 cups cooked), drained and rinsed
  • 1.5 cups cilantro, finely chopped
  • 3 small/medium carrots,¬†julienned¬†(about 1.5 cups) OR 1 large chopped and roasted sweet potato
  • 4 green onions, chopped
  • fine grain sea salt & black pepper, to taste

For the dressing:

  • 3 tablespoons fresh lime juice (about 1 lime)
  • 2 tablespoons extra virgin olive oil
  • 1 large clove garlic, minced (or 1/2 tsp garlic powder)
  • 1 teaspoon ground cumin
  • 1 teaspoon pure maple syrup (or other liquid sweetener)
  • 1/2 teaspoon fine grain sea salt

1. To prepare the quinoa: Rinse quinoa in a fine mesh sieve. Add into pot along with 1.5 cups water or veggie broth. Bring to a boil, reduce heat to low-medium, and then cover with a tight-fitting lid. Simmer for 15-17 minutes until the water is absorbed and the quinoa is fluffy. Remove from heat and steam with the lid on for 5 additional minutes. Fluff with fork and chill in the fridge for at least 15 minutes. 2. In a large bowl, toss the quinoa, drained and rinsed black beans, cilantro, carrots (or roasted sweet potato), and green onions. 3. Whisk together the dressing in a small bowl or jar. Pour onto salad and toss to combine. Season with salt and pepper to taste. I prefer to enjoy this salad chilled, so I usually throw it into the fridge for at least an hour. This is a great make-ahead salad too ‚Äď prep it the night before and let it sit in the fridge for up to 24 hours.¬†Read more:¬†http://ohsheglows.com/2013/07/19/cumin-lime-black-bean-quinoa-salad-quick-easy/#ixzz3Ufv4h27u For the bowl:Black Bean & Quinoa Salad¬†(I made it with roasted sweet potato instead of carrots ‚Äď loved this variation so much!) ¬†You can use Kidney beans to replace the black beans – 1-2 cups chopped roasted cauliflower – 1 sweet potato, sliced into rounds and roasted – hummus, as needed to get your daily quota (the salad is so good mixed with some hummus, FYI) – hemp hearts, for garnish (adds more protein and healthy fats‚Ķand let‚Äôs not forget edible confetti) ~~~ So there you have it. A mood-booster-in-a-bowl. Is it spring yet?

Read more: http://ohsheglows.com/2014/01/22/a-feel-good-lunch-bowl/#ixzz3Ufuuv0fv

 Grocery List

(includes ingredients from listed recipes)

  • bananas
  • pear (plus any fruits you would like to add into your smoothies
  • nuts and seeds (walnuts, almonds, cashews, pumpkin seeds)
  • chia seeds (what are these?)
  • 1 teaspoon pure maple syrup (or other liquid sweetener)
  • Apple Cider Vinegar
  • soy sauce
  • quinoa
  • 1 can organic black beans/kidney beans
  • 1 can of organic corn
  • 1 large can of organic lentils
  • cucumber
  • avocado 2-3 (I try to buy them somewhat hard a week early) All depends on what’s available
  • kale
  • spinach
  • Collards
  • sprouts
  • Cauliflower
  • Sweet potato
  • gold potatoes
  • carrots
  • 4-5 lemons
  • Kiwi
  • apples
  • onions
  • garlic
  • sweet peas (frozen are fine)
  • celery
  • rice milk
  • Almond/any nut milk (smoothies)
  • Tofu
  • thyme
  • fresh parsley or cilantro
  • Mint

Recipes found on:    http://www.101cookbooks.com    http://ohsheglows.com     http://pureella.com

Yoga for the week

YOGA

Sun Salutations

Moving with your breath you inhale on movements moving outward and exhale with movements moving inward.

pic1 Kopie

Center yourself coming to your mat. Inhale reaching up and let your gaze follow your hands. Exhale and bend at the hips folding forward with knees bent if needed. Inhale halfway lift bending at the hips with a straight back.

pic2 Kopie

Step back and come to Plank keeping the belly in. Hands are under the shoulders and fingers are wide. On your next exhale lower keeping elbows tucked in looking forward lowering completely to the floor. On the next inhale come to cobra pose. Placing your hands by your by your chest, roll the shoulder down your back and as you inhale lift your chest off the floor. Exhale as you press back into Child’s Pose bringing your butt to your heels.pic 2 KopieThen tuck your toes. Press into the floor and lift the knees off the floor coming into your Downward Facing Dog on your exhale. Then look between your hands and step between them coming into a half way lift on your inhale. Exhale and fold forward. Then bending from your hips rise on your next Inhale bringing your hands towards the sky.

Document3 Kopie

On your exhale sit back into your Utkatasana chair pose. Bring your knees back so you can see our toes and sit deep. Keep the belly off of the thighs. Hold for 3 breaths. On your 4 Inhale Stand tall reaching up.Exhale hands to hearts center

REPEAT the whole thing 3-5 x

Detox Flow 1

Optimally you should hold the poses for 3-5 breaths each. Moving with your breath with the transitions.

pic1 Kopie

Inhale reach your hands up exhale fold forward. On your inhale halfway lift with a straight back bending only at the hips.

pic2 Kopie

Plant your hands shoulder width. Step back into Plank keeping belly in abs engaged. Then exhale lowering to the floor for Chaturanga exhaling pressing back into Child’s Pose.

Document4 Kopie 2

Press up to Downward Facing Dog. Inhale lift one leg up. Exhale step your foot between your hands. Back foot turns 45 degrees. Inhale rise up for Warrior 1. Hold 3 breaths. Then straighten your front leg. Step the back foot in a couple inches and on your next exhale fold over the leg with a nice extend straight spine for Parsvottanasana. Bending at the hips. You can place your hands on your calf or on the floor.

Document5 Kopie

Bring your hand to your shin (same side as leg forward) and open your other hand to the sky opening to your side for Triangle Pose. Take a big inhale and exhale fold forward again. Inhale and on your exhale twist to the other side. Placing the opposite hand on your shin this time and reach for the sky again for a Twisted Triangle Pose. Try to square the hips. One your next exhale fold back over the front leg.

pic2 Kopie

Then Step back into Plank Pose . On your exhale lower down for Chaturanga with your elbows hugging in. Then come all the way to the floor and place your hands by your chest. Inhale rolling shoulders down your back and curling your chest off the floor for Cobra. Legs are engaged. Exhale and sit back for Child’s Pose

pic 2 Kopie

Then finish off pressing to Downward Dog. Look forward and step between your hand inhaling and Half Way Lift. Exhale Folds your Forward. Inhale to Standing reach for the sky and finally bring your hands to heart center. REPEAT this on the other side, 2 times each side

Detox Flow 2

Optimally you should hold the poses for 3-5 breaths each. Moving with your breath with the transitions.

Document6 Kopie 2

Starting in Downward Facing Dog. Then look between your hands and step forward. Exhaling to Fold Forward. Inhaling to Half Way Lift. Sit Back to Utkatansana for 3 Breaths

Document7 Kopie

Twist to your Right/Left. Elbow comes to the outside of your knee. Keep hips and knees square. Belly off of thighs. Sit deep. Inhale come back to center and exhale fold forward. Step one foot back and inhale come up for a High lunge. Front knee is over the ankle, back heel is up pressing back. Hips are Square.

Document8 Kopie

Exhale twist to the outside of your front leg. Elbow comes to the outside of knee. Gaze upward. Inhale untwist coming back to High Lunge. Step forward and reach for the sky. Hands to hearts center.

REPEAT on other side and do both sides 2 times.

Cool Down

Document9 Kopie

Legs straight out. Bending at the hip place your hands on your thigh, shins or ankles. Then fold over dropping your head and relaxing your neck. Then sit and cross your right leg over the other, the foot sits on the sole and the other foot is on its side tucked close to your hip. Inhale and lift your right arm up and exhale place it behind you. Place your left elbow onto your knee. Then Switch sides.

Document10 Kopie

Lay back and tuck your knees to you chest. Then take your feet up for Happy Baby’s Pose. Grab the outside of your feet and bring your knees wide. Then come to Figure 4 Pose Take your Right ankle to your Left knee and grab the back of your Left thigh. You can use your Right elbow to push your thigh away. Switch sides and then bring your knees back to your chest.

Document11 Kopie

Come into Bridge pose. Lay back with your knee bent. Elbows are on the floor ands are with fingers pointing to the ceiling Feet are hip width apart. Push your heels into the floor and lift your pelvis. As you push your elbows into the floor bring your chest towards your chin. After 3 breaths tuck your knees in. Then come into a twist by coming into the Figure 4 pose with your left ankle over the Right knee then exhale and drop your legs to your Right Arms are wide and look to your left. Switch sides.

Document12 Kopie

Final Pose. Savasana. Feet wide but resting and arms are wide with palms up. Come to calmness, to stillness, and let your thoughts quiet down. Stay at least a minute and slowly come out of it. Best is 5 minutes in Savasana.

Detox Breathing Exercise Nauli

Document13 KopieNauli is the churning or shaking of the belly. It stimulates peristalsis of the intestines, tones the liver, and aids digestion and elimination. Nauli helps keep the body’s sewage system moving and provides quite an energy boost.

Practice nauli on an empty stomach, preferably in the morning. Stand with feet hip-width apart. Bend slightly forward and press your hands against the upper part of the quadriceps (thigh muscles) of each leg. Exhale, emptying the lungs completely. Keeping the lungs empty, pull the stomach inward as far as possible. Then push the stomach out again. Continue doing these movements in succession, pumping or shaking the abdomen in and out 10 to 20 times without breathing. Inhale at the end. Rest a few moments and repeat two or three more times.

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