3 Day Detox – Preparation Days
Did you know that your body is 60 – 75% water? Every organ and every function of your body is affected by the amount of water present.
HOW MUCH WATER?
How much water you drink has an effect on your health. An overdose can result in mineral imbalances and too little can cause dehydration, headaches or fatigue. As a general rule men should drink about 3 litres per day and women about 2.2 litres per day. Everyone is different and factors of bioindividuality, environment and lifestyle choices eg exercise, heat and humidity, working conditions etc play an important part of keeping hydrated.
Water comes in different forms including tap, bottled, filtered, distilled and alkaline ionized water. Consumption usually depends on cost and availability. In many places it is a privilege to have clean drinking water. Tap water can be toxic with chemicals used to purify the water. Bottled water is often used for
convenience and where the tap water is undrinkable. There are concerns about chemicals from the plastic seeping into the water and environment factors with the increase of plastic waste.
ADDITIONS TO YOUR WATER
The simplest, cheapest and fastest way for you to enhance your glass of water in the morning is to add lemon water. This will have long term health benefits and effects on the waistline. You can use limes also.
Benefits of Lemon Water :
*Helps flush out toxins
*Promotes glowing skin and anti-ageing
*Helps to boost your energy levels and mood
*Helps support weight loss
*Helps stimulate a sluggish fatty liver
*Helps hydrate your body
*Helps to alkalise your cells and balance your PH.
IMPORTANT – Lemon water can break down the enamel on your teeth. Rinse your mouth with fresh water after your lemon water or use a glass or stainless steel straw.
ESSENTIAL OILS – Lemon essential oil is a great substitute as the rind of the lemon is also used. Only use therapeutic grade oils.
ADD-ONS – Pinch of sea salt, chopped fresh ginger, chopped fresh turmeric or a sprinkle of cayenne pepper.
ELIMINATION – It is now time to crowd out alcohol, fizzy drinks and soda, fruit juices, artificial sweeteners, refined sugar, chocolate, caffeine, nicotine, gluten, junk food and dairy.
On day 1 try to be aware of walking more eg if you catch the bus each day get off a bus stop earlier than usual, if you go in a lift or on an escalator find the stairs and use them, if you drive a car be conscious to park a bit further away and walk a little more than normal. Failing all of these, just walk around the block, walk to the shops instead of driving, ask a friend to accompany you for an early morning walk or sunset meander.
Advantages of walking – reverses damage from prolonged sitting, improves creativity, lowers stress levels, lowers blood pressure, energises you, boosts your immune system, lows blood sugar, can ease pain. So get out there in the fresh air – it will do your body and mind some good!
As much walking as you can fit in and REVIVE’S six essential daily stretches. With increasingly sedentary lifestyles, stretching out our tight, hunched limbs is not only crucial for our wellbeing, it’s the route to a leaner, more lithe body.
01. SLOW ROLL DOWN.
Stand with a slight bend in your knees. Tilt your pelvis forward. Drop your head down, lean forwards a little and let your arms dangle. Start to roll down in slow motion by letting go of your upper back, then mid-back. Vertebrae by vertebrae. Hold for 5 seconds in the bent over position then slowly curl back up. Don’t forget to breathe!!! Repeat.
02. CHILD’S POSE.
From all fours, knees hip width apart and big toes touching, lower yourself slowly down to sit on your heels. Rest your forehead on the floor. If your forehead does not reach the floor, place some foam blocks or cushions under your forehead to raise the floor level. Arms are stretched by your side with palms up. Relax and breathe.
Keep the position of exercise 2 and stretch your straight arms out in front of you and press down on finger tips. Hold for 60 seconds. Repeat exercise 2 and 3.
04. BASIC SPINAL TWIST.
Sit on the floor with your legs out straight. Bend your right leg and step it over your left. Wrap your left arm around your right leg and hug your leg into your body. Drop your right fingertips on to the floor behind your back and begin to turn the torso to the right, bit by bit: lower back, mid-back and shoulders, and head. Repeat on the other side. Hold for 20 seconds.
05. OPENING HIPS
Sit with your legs extended in front of you. Put a folded blanket under your buttocks if it feels more comfortable. Bend your knees and bring the soles of your feet together. Draw your feet as close to your body as possible and press the outer edges of the feet together. Keep your back straight and lean your upper body forwards. Hold onto your feet if possible. Hold for 60 seconds. Breathe in and out through your nose slowly.
06. BUTTERFLY FORWARD BEND
Keep the position of exercise 5. Bend forward slightly trying to get your nose to your toes. If this is difficult move your feet away from your body. Hold for 15 seconds. Sit up straight and repeat. Slowly straighten your legs and come out of the position.
Day 03 – Repeat Day 02
DAY 01 : RELAXATION BREATHING
Breathing is frequently neglected as a resource. There is a lot of potential healing power in our breath, if we are mindful and intentional in the way that we breathe. According to experts, breathing with an exhale longer than an inhale allows the body to regulate itself and achieve a state of relaxation.
To do this
: Place your hands on your belly in a seated position (this can be done lying down, too), with both feet firmly planted on the floor. Inhale deeply and slowly through your nose, and notice your hands on your belly rising, as if a balloon were being inflated.
: As you exhale, your hands and your belly will gently fall. Once you are comfortable with this belly breathing, breathe in for the count to 5 and out to the count of 7.
: Like most things, the benefits of this will increase with practice and repetition on a daily basis.
DAY 02 : BODY SCAN RELAXATION
- Sit in a chair, back supported, feet comfortably on the ground.
- Close your eyes, and bring your attention to your toes.
- Working up from your toes, bring awareness to your feet, then ankles, calves, knees, etc., up to your head. Take a few moments to consciously relax each body part. Don’t forget to include fingers, hands, forearms, elbows, all the way to shoulders, neck and scalp.
DAY 03 ALTERNATE NOSTRIL BREATHING
- Using your right hand use your thumb to cover your right nostril and inhale through your left nostril.
- Inhale, release thumb and cover your left nostril with your 4th and 5th fingers and exhale through your right nostril.
- Then inhale through the right nostril again, cover your right nostril with your thumb and exhale through the left nostril.
- Then do it again and inhale through the left nostril, release thumb and exhale through the right nostril.
- Repeat alternate nostril breathing as long as it feels comfortable. About 2-5 minutes.
- Water – unlimited filtered
- Herbal teas
- 1/2 cup greens such as kale or spinach
- 2-3 cup mixed chopped vegetables for
example – carrot, red cabbage, fresh
mushrooms, leeks and celery
- 1/4 cup dried shiitake mushrooms
- 15 g dried wakame seaweed
- 1 Tbsp peppercorn
- 1 Tbsp ground turmeric
- 1 bottle Braggs All Purpose Seasoning
(from health food stores)
- A bunch of fresh coriander or other herb of your choice (optional)
- 4 lemons or 6 limes or therapeutic
grade Lemon Essential Oil
- 12 celery stalks
- 14 Carrots
- 5 green apples
- 1 pear
- 1 piece of fruit – your choice
- 3 cucumbers
- Your choice of vegetables for Day 1
dinner – cauliflower, broccoli, sweet
potato, snow peas, spinach, etc
- 1 handful of almonds or your favourite
- Sea salt
- Cayenne pepper
- Brussel sprouts
- Sesame oil
Extra virgin olive oil
- 1 avocado
- 1 box sprouts
- 1 nori sheet
- Jar of tahini
- Coconut water
- Your favourite salad greens – 1 plate full,
different coloured vegetables
eg. avocado, tomato celery, carrots, 3-4
cups shredded veggies. eg. cabbage –
all colours, snow peas, bell peppers etc.
Optional – wheat grass or spirulina powder, chilli flakes, nutritional yeast flakes (great to have in the pantry once you get used to using it), black sesame seeds,
1 bottle coconut water. All vegtables to be organic if possible. Scrub and trim. Only peel if needed.