Reduce Bloating: 3-Day Detox Plan
Summary
TLDRJoanna 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
- π The holiday season often leads to overindulgence, resulting in feelings of tiredness and bloating due to excess sugar, refined carbs, salt, and alcohol consumption.
- π¬ Excess sugar causes blood sugar spikes and sugar cravings, while too much salt can lead to puffiness and water retention.
- πΉ Alcohol overconsumption can cause dehydration, emphasizing the need for a body cleanse to remove toxins accumulated from holiday feasts.
- π« The detox plan does not advocate for extreme detox methods like liquid diets but suggests eating light and clean for 2 to 3 days.
- π₯ 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.
- π§ 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.
- π₯£ A high-fiber breakfast, such as oatmeal with peanut butter, is suggested to promote healthy digestion and act as a natural diuretic.
- π₯£ Lunch should be a light, soup-based meal like chickpeas, carrots, and onion soup, which is easy to digest and provides essential nutrients.
- π₯ Dinner should include more fiber and lean protein, exemplified by a salmon red cabbage salad, which offers a balance of nutrients.
- π₯€ 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.
- π± 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 sautΓ©ing 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
π½οΈ 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.
π₯£ 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.
π₯ 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.
Mindmap
Keywords
π‘Holiday Season
π‘Overindulgence
π‘Bloating
π‘Detox
π‘Diuretic
π‘Plant-Based Food
π‘Fiber
π‘Protein
π‘Healthy Fat
π‘Green Smoothie
π‘Metabolism
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
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