Rhian's Post Christmas Cleanse

One of the main reasons why people are put off of cleansing is the length of traditional cleanses, but just because you aren’t ready for a 7 day juice cleanse in the mountains doesn’t mean you can’t have a quick, easy to follow cleansing plan up your sleeve to help clear the decks after the holidays. Calling it a cleanse is even a little bit extreme – you can just think of it as a one day reset to help regulate your blood sugar, give your digestion a boost and help your body detoxify after the festivities. The great thing about one day resets is that you can dip in and out of them as you please – I like to do it every Monday for a few weeks (depending on how much I’ve indulged over the holidays!) to get back in the habit of smaller portions and nutrient rich food. Not everyone can get their head around raw foods & juices in the winter so I’ve given two options. For either option, ensure you drink a full 1.5L of detox tonic throughout the day. Green & white tea will help with energy and boast good levels of antioxidants.

OPTION 1: If you like it Raw….

Upon Waking: Water with 2 tsp raw apple cider vinegar.

Super Greens Smoothie: This breakfast smoothie is jam packed with goodness – its greens, fiber, fatty acids and phytonutrients will keep you satiated and nourished for hours. This recipe makes enough for breakfast and lunch.

  • 2 cups water
  • 3 big handfuls of spinach (preferably organic)
  • 2 handfuls kale or other deep leafy green (stems removed)
  • 4 stalks celery, chopped
  • ¼ cucumber
  • ½ ripe avocado
  • 1 extra ripe banana
  • 1 lemon, peeled
  • 3 medjool dates
  • optional: ½ tsp greens powder, like spirulina or mixed greens of choice

Blend everything together in a strong/immersion blender until smooth. Cover and keep in the fridge until your morning snack.

Detox Tonic: 1.5L bottle of water, 1 lemon, 1 lime, cayenne pepper. Make your detox tonic and sip throughout the day. Start with no more than 1/8 tsp of cayenne – it’s really strong so add slowly! Add the juice of 1 lemon and ½ a lime (optional). Sip throughout the day.

Early Afternoon Mylk: I like including raw nut mylks in my resets. Their natural sweetness is incredibly satisfying and they are also energising, alkaline and give a good boost of amino acids. Making your own nut mylk is easy, so don’t be intimidated. If you have a nut mylk bag or cheese cloth, choose from brazil, pecan, or almonds. If you don’t have one then use cashews, as they don’t need straining.

  • 1 cup nuts, soaked overnight
  • 3.5 cups water
  • 1tsp cinnamon
  • pinch Himalayan sea salt
  • 2 tsp vanilla extract or powder

Soak the nuts overnight and strain the water. Add nuts with bottled or filtered water to a blender and blender for at least 3 minutes. If using a nut you need to strain, pour into your mylk bag or cheese cloth and strain all liquid. Return the mylk to your blender and add cinnamon, salt, vanilla and blend. If you’re using cashews, omit the straining step. Refrigerate & enjoy! This will last for 4 days.

Dinner: Raw beetroot slaw.

  • 1 raw beetroot, peeled and shredded
  • 1 raw carrot, peeled and shredded
  • 1 spring onion, chopped
  • 1 stalk celery, sliced
  • ½ red pepper, sliced
  • alfalfa sprouts (as you like)
  • 1 tbsp pumpkin seeds
  • herbs of choice; coriander and parsley have powerful cleansing properties
  • Dressing: simple lemon juice, extra virgin olive oil, juice of ½ orange (optional), salt & pepper

I usually make a little extra to have for lunch the next day

Optional: Post dinner fibre boost. 1 tbsp milled flazseeds mixed with liquid of choice + 1 cup water. This will help your body absorb and eliminate toxins.

Before bed - cleansing tea. Choose from a pre-made blend or echinacea, dandelion, liver tea, nettle or burdock.

OPTION 2: If you need some heat…

If you can’t face juicing in the winter, this is a better option for you. It takes a little more prep, as you’ll need to make soup, however it’s easier to handle if you get cold easily or just want something warm & nourishing.

Breakfast: same as above, but halve the recipe as you won’t be having this for lunch.

Lunch: Potassium broth (see below) is one of the soups most frequently found across all of the more traditional, ancient forms of healing systems. It’s been used in Ayurvedic and TCM regimes to help regulate blood pressure, flush toxins from the system, re-hydrate, boost the immune system and support the kidneys and adrenal glands. It’s typically made by simmering celery, parsley, garlic, potato peelings and then straining them to drink the broth, however you can prepare a more palatable version with the same benefits using the recipe below. For the purpose of this reset, we’ll separate some of the broth from the rest of the soup to make a more filling dinner.

Potassium Broth

  • 4 carrots
  • 4 stalks celery
  • 1 leek
  • 1 onion
  • 1 potato, skin on
  • 4 cloves garlic
  • 2 inches ginger
  • 1 bulb fennel, chopped
  • 1 punch parsley
  • 1.5L water
  • salt & pepper
  • for dinner: add spinach & asparagus

Sauté onion, leek, potato, fennel, celery and carrots in a little coconut oil. Add the rest of the ingredients, cover with water and simmer on low for 1.5 hours. Strain a few cups of liquid out for your lunch (this will be your potassium broth) and season to taste. You'll use the leftover vegetables & broth for your dinner.

Dinner: To make your dinner soup, top up the vegetables & liquid with another cup or so of water. Add 1 bag spinach, 1 bunch asparagus and simmer for 15 minutes. Remove from heat and blend until smooth. Add salt & pepper to taste and serve with some fresh squeezed lemon. This will also make enough to enjoy for lunch the next day.

Post dinner: as above.

You can mix and match from the above or do raw for a day and cooked for a day, depending on what you feel your body needs. I always recommend doing cardio, yoga or long walks while you cleanse. Weight training should be avoided until you eating normally. Enjoy!


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