Reduce Bloating: 3-Day Detox Plan

Summary

Joanna introduces a 2-3 day detox plan to cleanse the body, mind, and soul after holiday indulgence. The plan involves drinking water, green tea, or apple cider vinegar, and eating light, plant-based meals high in fiber, protein, and healthy fats. It includes a high-fiber oatmeal breakfast, a chickpea and vegetable soup for lunch, and a salmon and red cabbage salad for dinner, along with a green smoothie snack. Joanna emphasizes the importance of moderation and enjoying the holidays without constant overeating and detoxing.

Takeaways

• 🎉 The holiday season often leads to overindulgence, resulting in feelings of tiredness and bloating due to excess sugar, refined carbs, salt, and alcohol consumption.
• 🍬 Excess sugar causes blood sugar spikes and sugar cravings, while too much salt can lead to puffiness and water retention.
• 🍹 Alcohol overconsumption can cause dehydration, emphasizing the need for a body cleanse to remove toxins accumulated from holiday feasts.
• 🚫 The detox plan does not advocate for extreme detox methods like liquid diets but suggests eating light and clean for 2 to 3 days.
• 🥗 The detox focuses on cutting out starchy carbs to flush out excess water and consuming more plant-based foods rich in fiber, protein, and healthy fats.
• 💧 Hydration is key, with recommendations to drink at least 8 to 10 cups of water, green tea, or apple cider vinegar daily for better digestion and toxin removal.
• 🥣 A high-fiber breakfast, such as oatmeal with peanut butter, is suggested to promote healthy digestion and act as a natural diuretic.
• 🥣 Lunch should be a light, soup-based meal like chickpeas, carrots, and onion soup, which is easy to digest and provides essential nutrients.
• 🥗 Dinner should include more fiber and lean protein, exemplified by a salmon red cabbage salad, which offers a balance of nutrients.
• 🥤 A green smoothie with ingredients like spinach, bananas, soy milk, and goji berries is recommended as a snack to help rebalance blood sugar and detoxify.
• 🌱 The 3-day detox plan aims to cleanse the body, mind, and soul, preparing for a fresh start to the new year, but should not be used as a constant cycle of overeating and detoxing.

Q & A

What is the main purpose of the 2 to 3-day detox plan mentioned in the script?

The main purpose of the detox plan is to cleanse the body of toxins accumulated from holiday overindulgence, release water retention, rebalance blood sugar levels, and recharge energy and metabolism.

Why is it suggested to avoid extreme detox methods like a liquid diet for 3 days?

Extreme detox methods are not suggested because they are not needed; instead, the focus should be on eating light and clean for 2 to 3 days to gently detoxify the body.

What dietary changes are recommended during the detox plan to help the body flush out excess water?

The detox plan recommends cutting out starchy carbs to help the body flush out unneeded water rapidly and consuming more plant-based foods that are high in fiber, protein, and healthy fats.

What types of drinks are suggested for the detox plan, and how much should be consumed daily?

Water, green tea, and apple cider vinegar are the suggested drinks. It is recommended to drink at least 8 to 10 cups of these beverages throughout the day to aid digestion and detoxification.

What is the significance of starting the day with half a liter of water before breakfast during the detox plan?

Starting the day with half a liter of water helps to kickstart the detox process, hydrate the body, and prepare it for the day's cleansing activities.

What is the recommended high-fiber breakfast during the detox plan, and what are its benefits?

The recommended breakfast is oatmeal with peanut butter. Oatmeal is high in fiber and acts as a natural diuretic, helping to release excess water, while peanut butter provides healthy fats and promotes digestion.

How is the chickpeas, carrots, and onion soup prepared, and what are its nutritional benefits?

The soup is prepared by sautéing onions and carrots in olive oil, adding stock and bringing it to a boil, then simmering until the carrots are tender. It is then pureed and chickpeas and parsley are added. The soup provides fiber from the carrots, protein from chickpeas, and healthy fats from olive oil.

What is the recommended dinner during the detox plan, and what are its key components?

The recommended dinner is a salmon red cabbage salad. Key components include red cabbage for fiber, salmon or a protein alternative for lean protein and omega-3, olive oil for healthy fats, and mixed seeds for additional nutrients.

What is the green smoothie mentioned for a snack, and what are its main ingredients and benefits?

The green smoothie is a snack made with green vegetables, a liquid base, fruit or vegetables, and add-ons like protein powder or berries. It is beneficial for rebalancing blood sugar levels and detoxifying the body.

What are the recommended add-ons for the green smoothie, and why are they included?

Recommended add-ons include protein powder, cinnamon, goji berries, or flax milk. They are included to enhance the nutritional value of the smoothie, providing additional protein, antioxidants, and healthy fats.

What is the overall message of the script regarding holiday indulgence and detoxification?

The script encourages enjoying holiday parties without overthinking and being kind to the body. It suggests that occasional overindulgence should not lead to constant overeating and detox cycles, promoting a balanced approach to health and wellness.

Outlines

00:00

🍽️ Holiday Detox Plan Overview

Joanna introduces a post-holiday detox plan to cleanse the body of toxins accumulated from overindulgence in sugar, refined carbs, salt, and alcohol. The plan emphasizes light and clean eating for 2-3 days without extreme measures like liquid diets. It focuses on cutting out starchy foods, increasing plant-based foods rich in fiber, protein, and healthy fats, and consuming water, green tea, or apple cider vinegar to aid digestion and detoxification. Joanna suggests starting the day with a half-liter of water and maintaining a daily intake of 8-10 cups of the mentioned drinks.

05:00

🥣 Healthy Breakfast and Lunch Suggestions

The script details a high-fiber breakfast option with oatmeal and peanut butter, which is beneficial for digestion and reducing bloating. For lunch, a light soup made from chickpeas, carrots, and onions is recommended for its ease of digestion and nutritional content, including fiber from carrots, protein from chickpeas, and healthy fats from olive oil. The soup recipe is outlined, including preparation steps and ingredients.

🥗 Dinner and Snack Ideas for a Balanced Detox

Dinner suggestions include a salmon and red cabbage salad, providing fiber, healthy fats, omega-3, and protein. Alternatives for vegans or non-salmon eaters are also provided. A green smoothie is recommended as a snack, combining green vegetables, a liquid base, fruit or vegetables, and optional add-ons like protein powder or goji berries. The smoothie recipe specifies quantities and ingredients, emphasizing its role in rebalancing blood sugar and detoxifying the body.

Keywords

💡Holiday Season

The 'Holiday Season' refers to a period of time typically associated with festive celebrations, often including Christmas and New Year. In the context of the video, it's a time when people are more likely to indulge in rich foods and drinks, leading to feelings of tiredness and bloating. The video addresses the common issue of overindulgence during this period and offers a detox plan to counteract its effects.

💡Overindulgence

Overindulgence is the act of consuming more of something, especially food and drink, than is good for one's health. The script mentions that during the holiday season, people might overindulge, leading to negative consequences such as bloating and cravings. The detox plan is designed to help viewers recover from such overindulgence.

💡Bloating

Bloating is a feeling of fullness or tightness in the stomach often caused by excessive gas or fluid. The video script explains that bloating can result from the consumption of refined sugars, salt, and alcohol, which are common during holiday feasts. The detox plan aims to alleviate bloating by suggesting a change in diet.

💡Detox

Detox, short for detoxification, is the process of removing toxins from the body. In the video, Joanna introduces a detox plan to cleanse the body of toxins accumulated from holiday overeating. The plan does not involve extreme measures but rather a shift towards lighter, cleaner eating for a few days.

💡Diuretic

A diuretic is a substance that promotes the production of urine, helping the body to release excess water. Oatmeal, as mentioned in the script, is described as a natural diuretic, which can assist in reducing water retention and bloating, a common issue after holiday feasting.

💡Plant-Based Food

Plant-based food refers to foods derived from plant sources, such as vegetables, fruits, grains, and legumes. The detox plan emphasizes consuming more plant-based foods, which are typically high in fiber, protein, and healthy fats, to support digestion and overall health.

💡Fiber

Fiber is a type of carbohydrate that is important for maintaining a healthy digestive system. The script highlights the importance of fiber in the detox plan, suggesting foods like oatmeal and red cabbage, which are high in fiber, to promote healthy bowel movements and aid in detoxification.

💡Protein

Protein is a nutrient essential for the growth and repair of body tissues. The video mentions including protein sources like salmon, chickpeas, and potentially tofu or beans for vegans, to support muscle health and satiety during the detox period.

💡Healthy Fat

Healthy fats are fats that are beneficial to health when consumed in moderation, such as those found in olive oil and peanut butter. The script includes these fats in the detox plan to ensure the body gets necessary nutrients while also promoting satiety and aiding in digestion.

💡Green Smoothie

A green smoothie is a beverage made from green vegetables and fruits, often with added liquids and sometimes protein powder or other additives. The script describes making a green smoothie with spinach, bananas, soy milk, and goji berries, which is intended to provide a nutrient-dense snack that supports the detox process.

💡Metabolism

Metabolism refers to the chemical processes that occur within a living organism to maintain life, including the breakdown of substances for energy. The video suggests that the detox plan can help recharge one's metabolism, which may have been affected by the excess consumption during the holiday season.

Highlights

Joanna introduces a holiday detox plan to cleanse the body from toxins accumulated due to holiday indulgence.

The detox plan avoids extreme measures like liquid diets and instead focuses on eating light and clean for 2-3 days.

Cutting out starchy carbs helps the body flush out excess water rapidly.

Increasing plant-based food intake is emphasized for its high fiber, protein, and healthy fats.

Drinking water, green tea, or apple cider vinegar is recommended for their detoxifying properties.

A high-fiber breakfast with oatmeal and peanut butter is suggested for natural diuretic effects and healthy digestion.

For lunch, a soup-based meal with chickpeas, carrots, and onion is proposed for easy digestion and fiber intake.

Dinner should include a salad with salmon or red cabbage for fiber, lean protein, and omega-3 benefits.

A green smoothie with vegetables, fruits, and add-ons like protein powder or goji berries is recommended as a snack.

The green smoothie recipe includes spinach, bananas, soy milk, water, and goji berries for a nutritious snack.

The detox plan is designed to rebalance blood sugar levels and metabolism without constant overeating and detoxing.

The plan can be adapted for 1-2 days if needed, promoting a balanced approach to holiday indulgence.

Joanna encourages enjoying holiday parties without overthinking and being kind to the body.

A Merry Christmas wish is extended, along with hopes for a great New Year.

The video concludes with an invitation to follow Joanna's fitness, food, and motivational content on various platforms.

Transcripts

[Music]

hey everyone it's Joanna here it's the

holiday season and perhaps you can't

help yourself but to overindulge in the

holiday feast chances are you might be

feeling tired and Bloated due to the

excess amount of sugar refined Cars Salt

and alcohol consumption excess amount of

refined sugar causes spikes in our blood

sugar level which means more cravings

for sugary food excess amount of salt

causes puffiness and water retention and

excess amount of alcohol causes

dehydration so it is important for us to

cleanse our body from all the toxins

that has been built up over the past

week from holiday abuse we will not be

doing any extreme detox for instance

going on a liquid diet for the next 3

days because it is not needed instead we

want to be eating light and clean for

the next 2 to 3 Days To release water

retention and bloatedness to rebalance

our blood sugar level and to recharge

our Energy and Metabolism this detox

plan will be based on cutting out

starchy cups in order for our body to

flush out all the unneeded water rapidly

we will be consuming a lot more plant-

based food which is high in fiber

protein and healthy fat so let's put all

our holiday Indulgence aside and let's

go on to this detox plan for the next 2

to 3 days to cleanse our body our mind

and our soul so let's start with our

drinks for the next 2 to 3 days I want

you to only be drinking either water

green tea or apple cider vinegar before

you have your breakfast start your

morning by drinking half a liter of of

water and throughout the day you can

either drink one of these drinks or

combine them green tea and apple cider

vinegar helps to ease digestion and help

to remove toxins from our body at a

faster rate so drink at least 8 to 10

cups a day as for our breakfast we want

a high fiber breakfast what I have here

is oatmeal peanut butter to make this

cook 40 G of oatmeal with 100 mL of

water and 100 ml of milk once it's

cooked mix the peanut butter in if you

know your lactose intolerance drinking

milk can cause bloatedness and

discomfort so opt for soy almond or rice

based milk or just cook your oatmeal

with water oatmeal is very high in fiber

and it's a natural diuretic which helps

to release excess water in our body

peanut butter is your Healthy fat and it

promotes healthy digestion as for your

lunch we want want to keep it light by

having soup based meal what I have here

is chickpeas carrots and onion soup it

is really simple to make so the

ingredients you'll need are 200 g of

carrots chopped into cubes one whole

onion diced 2 cups of chicken or

vegetable stocks half a can of chickpeas

washed and drained 1 teaspoon of olive

oil and a handful of fresh or frozen

parsley the first step is to heat olive

oil over medium high heat then add the

onions and carrots and lightly stir

fried until the onions are lightly brown

and fragrant add your chicken or

vegetable stock and bring to a boil

allow the carrots to cook for 15 to 20

minutes until very tender don't forget

to stir occasionally then remove the pot

from the Heat and pury the carrots

either with a hand blender or a food

blender until smooth bring the pot back

to a boil under the low heat add the

chickpeas and parsley allowed all the

ingredients to simmer for another 5

minutes and serve you're getting the

vegetables and fiber from the carrots

protein from the chickpeas and healthy

fat from the olive oil having soup for

your lunch will make it easy for your

body to digest and it will allow your

stomach to have a break from the holiday

abuse as for dinner we want to pack on

more fiber and also to pack on lean

protein what I have here is a salmon red

cabbage salad the ingredients you'll

need are 2 cups or 150 g of red cabbage

shredded 3 oz of salmon or chicken

breast if you are a vegan choose tofu or

beans 2 tpoon of olive oil and half a

tablespoon of mixed seeds all I've done

is to toss the red cabbage with mixed

seeds and olive oil and to top it up

with the baked salmon you're getting

your fiber from the red cabbage which

helps to promote healthy bowel movements

healthy fat from the mixed seeds olive

oil and omega-3 from the salmon and of

course protein as well if you prefer to

cook your red cabbage you can lightly

stir fry it with olive oil so this is

your protein pack dinner as for your

snack what I have here is a large green

smoothie we want to pack a lot more

green vegetables into our diet

to rebalance our blood sugar level and

to get rid of all the toxins to make a

green smoothie it is really simple just

think of having these four ingredients

first choose your green vegetable you

can use one or more for instance kale B

Choy broccoli cabbage spinach zucchini

or Sprouts what I have in here is

spinach second choose your liquid again

you can use one or more either one water

soy milk almond milk or even coconut

milk what I have in here is a

combination of soya and water third

choose your fruit or vegetable again you

can add one or more for instance tomato

carrots Apple pumpkin banana or berries

and what I have in here is banana and

finally number four your addons for

instance protein powder cinnamon or Goji

berries or even flax milk what I have in

here are goji berries to make my green

smoothie I have used 150 g of frozen

spinach 150 g of frozen bananas 100 ml

of soy milk 100 mL of water and 1

tbspoon of Goji berries and I have a

huge and really delicious green smoothie

so have this for your snack so do try my

3-day detox plant to rebalance your body

mind and soul to kickart the new year

fresh you can also use this detox plan

for one or two days if ever you find

yourself overindulging on certain

occasions but this should not be your

reason to constantly overeat and then

detox the next day be kind to your body

there is no reason why we should not be

able to enjoy our holiday parties

without overthinking it is Christmas so

Merry Christmas I hope you are having a

lovely time and have a great New Year

ahead for new fitness food and

motivational videos please like share

and subscribe to my YouTube channel and

website do follow me on Facebook

Instagram and Twitter to stay connected

with me thanks

[Music]

guys