Your 24-Hour Detox Plan

Whether you overindulged last night or just need an extra push in the right direction, this one-day plan will help get you on your healthy way!

Morning

    Upon waking: The benefits of lemon juice are plenty, so start your day off on the right note by drinking some hot water with freshly squeezed lemon juice. Aside from giving the body a boost of vitamin C, says Dr. Frank Lipman, specialist of integrative medicine, hot water with lemon also helps to stimulate the digestive tract. Be sure to continue to drink water all throughout the day ¡ª hydration is key to a healthy detox!Before breakfast: When detoxing, an intense workout isn’t recommended, but it’s still important to keep the body warm and the blood flowing. If you’re feeling a little sluggish, there’s no better way to wake up the body than with some gentle, energizing yoga. This short three-minute morning yoga sequence from yogi Tara Stiles is designed to wake up the body, helping you get energized for the rest of the day.Break the fast: Set the day up for success by eating a meal that will keep you feeling satisfied without weighing you down. If you’re a fan of PB&J, you’ll love this strawberry smoothie recipe from celeb trainer Harley Pasternack. Since it contains over a day’s worth of fiber, it will definitely help to keep things moving. Another option is this recipe for a flat-belly smoothie, which contains ingredients known to ease digestion and eliminate uncomfortable feelings of bloat. Both smoothies contain about 300 calories.Midmorning coffee break: While it’s encouraged to give up caffeine during a detox, sometimes it’s not always feasible. Instead of ordering a cup of coffee, opt for green tea. Rich in antioxidants, green tea has also been shown to boost metabolism. If you’re feeling like you need a little snack before lunch, grab a fiber-rich apple, or pair some belly-fighting blueberries with probiotic-filled Greek yogurt ¡ª each snack will aid in digestion.

Afternoon

    Break often: Use this time to really care for your body’s health, so as much as you can, try to move throughout the day. Get up from your desk frequently to take short walks around the office (every 20 minutes is a good benchmark). If you can’t get up that often, take a moment to do these desk stretches throughout the day, and give your eyes a break by looking away from your computer using the 20-20-20 rule: look away from your computer screen every 20 minutes at a spot 20 feet away for 20 seconds.Lunch hour: Avoid the afternoon slump by eating a light lunch that won’t weigh you down. We recommend choosing one of these detox soup recipes or this fiber-rich cabbage salad that contains heart-healthy fats; round out the meal with some lean protein. Take this time to eat away from your desk ¡ª put away your phone and focus on the delicious meal in front of you. Once lunch is done, allow yourself 20 or 30 minutes for a walk.Snack time: If you feel like you need something to hold you over until dinner, there’s nothing quite like a green juice. This nutrient-dense beverage has a knack for instantly boosting energy and making you feel like you have done something really good for your body. It also doesn’t hurt that it’s packed with a host of essential vitamins. If you aren’t able to make your own juice, pick up one of these store-bought cold-pressed juices from your grocer.

Evening

    Unwind: Before heading home to plop yourself in front of the television, find a way to treat yourself! A great way to unwind and detox is to get a massage or spend time in a sauna. Both will help to ease any tension in the body and offer relief to sore muscles or joints.Dinner: This is the perfect time to relax with a healthy dinner full of lean protein and fresh veggies. This panko-crusted fish over kale is full of fiber, protein, and vitamins; it also only takes 20 minutes to prepare. If you’re sensitive to gluten, try POPSUGAR Food’s cod with asparagus en papillote instead. Instead of eating in front of the TV, sit down at a table to take the time to really enjoy your dinner. You’ll find that by doing so, you can focus on your food and not eat mindlessly, which is a common reason for overeating.Wind down: One of the best ways to detox the body is to make sure you have enough quality sleep. Sleep is connected to weight loss, stress levels, and overall health. Make a point to decompress from technology tonight, take a relaxing shower, and give yourself enough time to get a good night’s rest. You can also unwind with this before-bed yoga sequence that will help you relax.

Image Source: POPSUGAR Photography

Your 24-Hour Detox Plan

Whether you overindulged last night or just need an extra push in the right direction| this one-day plan will help get you on your healthy way!

Morning

    Upon waking: The benefits of lemon juice are plenty| so start your day off on the right note by drinking some hot water with freshly squeezed lemon juice. Aside from giving the body a boost of vitamin C| says Dr. Frank Lipman| specialist of integrative medicine| hot water with lemon also helps to stimulate the digestive tract. Be sure to continue to drink water all throughout the day hydration is key to a healthy detox!Before breakfast: When detoxing| an intense workout isn’t recommended| but it’s still important to keep the body warm and the blood flowing. If you’re feeling a little sluggish| there’s no better way to wake up the body than with some gentle| energizing yoga. This short three-minute morning yoga sequence from yogi Tara Stiles is designed to wake up the body| helping you get energized for the rest of the day.Break the fast: Set the day up for success by eating a meal that will keep you feeling satisfied without weighing you down. If you’re a fan of PB&J| you’ll love this strawberry smoothie recipe from celeb trainer Harley Pasternack. Since it contains over a day’s worth of fiber| it will definitely help to keep things moving. Another option is this recipe for a flat-belly smoothie| which contains ingredients known to ease digestion and eliminate uncomfortable feelings of bloat. Both smoothies contain about 300 calories.Midmorning coffee break: While it’s encouraged to give up caffeine during a detox| sometimes it’s not always feasible. Instead of ordering a cup of coffee| opt for green tea. Rich in antioxidants| green tea has also been shown to boost metabolism. If you’re feeling like you need a little snack before lunch| grab a fiber-rich apple| or pair some belly-fighting blueberries with probiotic-filled Greek yogurt ¡ª each snack will aid in digestion.

Afternoon

    Break often: Use this time to really care for your body’s health| so as much as you can| try to move throughout the day. Get up from your desk frequently to take short walks around the office (every 20 minutes is a good benchmark). If you can’t get up that often| take a moment to do these desk stretches throughout the day| and give your eyes a break by looking away from your computer using the 20-20-20 rule: look away from your computer screen every 20 minutes at a spot 20 feet away for 20 seconds.Lunch hour: Avoid the afternoon slump by eating a light lunch that won’t weigh you down. We recommend choosing one of these detox soup recipes or this fiber-rich cabbage salad that contains heart-healthy fats; round out the meal with some lean protein. Take this time to eat away from your desk ¡ª put away your phone and focus on the delicious meal in front of you. Once lunch is done| allow yourself 20 or 30 minutes for a walk.Snack time: If you feel like you need something to hold you over until dinner| there’s nothing quite like a green juice. This nutrient-dense beverage has a knack for instantly boosting energy and making you feel like you have done something really good for your body. It also doesn’t hurt that it’s packed with a host of essential vitamins. If you aren’t able to make your own juice| pick up one of these store-bought cold-pressed juices from your grocer.

Evening

    Unwind: Before heading home to plop yourself in front of the television| find a way to treat yourself! A great way to unwind and detox is to get a massage or spend time in a sauna. Both will help to ease any tension in the body and offer relief to sore muscles or joints.Dinner: This is the perfect time to relax with a healthy dinner full of lean protein and fresh veggies. This panko-crusted fish over kale is full of fiber| protein| and vitamins; it also only takes 20 minutes to prepare. If you’re sensitive to gluten| try POPSUGAR Food’s cod with asparagus en papillote instead. Instead of eating in front of the TV| sit down at a table to take the time to really enjoy your dinner. You’ll find that by doing so| you can focus on your food and not eat mindlessly| which is a common reason for overeating.Wind down: One of the best ways to detox the body is to make sure you have enough quality sleep. Sleep is connected to weight loss| stress levels| and overall health. Make a point to decompress from technology tonight| take a relaxing shower| and give yourself enough time to get a good night’s rest. You can also unwind with this before-bed yoga sequence that will help you relax.

Image Source: POPSUGAR Photography

10 Healthy Reasons to Start Squeezing Lemons

Saying that lemons are a superfood is an understatement. Not only do they add abundant flavor to a variety of dishes| but they also boast a ton of health benefits. The flavonoids within the juice are said to contain antioxidants| which is why lemons are useful in treating so many ailments and conditions. Here are 10 reasons to enjoy them ASAP.

    Prevent kidney stones: Drinking one half-cup of lemon juice every day raises citrate levels in the urine. Studies have shown that this could protect against calcium stones in the kidney.Soothe a sore throat: Mixing lemon juice with honey can help alleviate the discomfort that comes from a nasty sore throat.Support weight loss: Beyond the old notion that the Master Cleanse was the only way lemons could help you lose weight| new studies have shown the ways lemon juice supports your goals. Lemon juice contains pectin| a soluble fiber that has been shown to aid in weight-loss struggles.Start your day right: Leave caffeinated drinks behind| and start your day off with hot water and fresh lemon juice to stimulate your digestive track and add vitamin C.Stop an itch: When it comes to poison ivy or insect bites| rubbing lemon juice on the area can soothe the skin| since it has anti-inflammatory and anesthetic effects.Aids in digestion: Dr. Oz is a big believer in the power of lemon juice for weight loss. He suggests drinking a mixture of lemon juice and flaxseeds in order to eliminate waste more quickly from your body.Anticancer properties: Studies have supported the anticancer activity of citrus liminoids| compounds that protect your cells from damage that can lead to the formation of cancer cells.Potassium power: Bananas aren’t the only way to get a big helping of potassium in your system. In addition to vitamin C| lemons offer 80 milligrams of this mineral that helps your body stay strong and nimble.Bring down a fever: Forget the days of starving a fever! When your temperature goes up| drinking a lemon juice mixture can help bring your fever down faster.Balance pH: While lemons may seem quite acidic| they’re a surprisingly good source of an alkaline food that can help balance your body’s pH.

Image Source: POPSUGAR Photography / Nicole Perry

10 Healthy Reasons to Start Squeezing Lemons

Saying that lemons are a superfood is an understatement. Not only do they add abundant flavor to a variety of dishes, but they also boast a ton of health benefits. The flavonoids within the juice are said to contain antioxidants, which is why lemons are useful in treating so many ailments and conditions. Here are 10 reasons to enjoy them ASAP.

    Prevent kidney stones: Drinking one half-cup of lemon juice every day raises citrate levels in the urine. Studies have shown that this could protect against calcium stones in the kidney.Soothe a sore throat: Mixing lemon juice with honey can help alleviate the discomfort that comes from a nasty sore throat.Support weight loss: Beyond the old notion that the Master Cleanse was the only way lemons could help you lose weight, new studies have shown the ways lemon juice supports your goals. Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles.Start your day right: Leave caffeinated drinks behind, and start your day off with hot water and fresh lemon juice to stimulate your digestive track and add vitamin C.Stop an itch: When it comes to poison ivy or insect bites, rubbing lemon juice on the area can soothe the skin, since it has anti-inflammatory and anesthetic effects.Aids in digestion: Dr. Oz is a big believer in the power of lemon juice for weight loss. He suggests drinking a mixture of lemon juice and flaxseeds in order to eliminate waste more quickly from your body.Anticancer properties: Studies have supported the anticancer activity of citrus liminoids, compounds that protect your cells from damage that can lead to the formation of cancer cells.Potassium power: Bananas aren’t the only way to get a big helping of potassium in your system. In addition to vitamin C, lemons offer 80 milligrams of this mineral that helps your body stay strong and nimble.Bring down a fever: Forget the days of starving a fever! When your temperature goes up, drinking a lemon juice mixture can help bring your fever down faster.Balance pH: While lemons may seem quite acidic, they’re a surprisingly good source of an alkaline food that can help balance your body’s pH.

Image Source: POPSUGAR Photography / Nicole Perry

This Genius Sunday Prep Idea Will Help You Lose Weight All Week

How do you make the quickest breakfast even quicker? Prep the entire week’s breakfast all at once. Just like you pack salads for the week| you can save time every night by prepping five days of overnight oats.

All you need are mason jars| some basic ingredients| and an under-300-calorie superfilling breakfast will be waiting for you every morning. Enjoyed cold or hot| prepping a week of overnight oats in one shot will nix any temptations for stopping on the way to work for bagels or to eat the donuts in your office break room.

Since this recipe is only 286 calories| feel free to add some fresh fruit such as blueberries| sliced banana| or chopped apple in the morning.

5 Days of Overnight Oats

From Jenny Sugar| POPSUGAR Fitness

5 Days of Overnight Oats

Notes

If you’re avoiding gluten| use gluten-free oats.

This Genius Sunday Prep Idea Will Help You Lose Weight All Week

How do you make the quickest breakfast even quicker? Prep the entire week’s breakfast all at once. Just like you pack salads for the week, you can save time every night by prepping five days of overnight oats.

All you need are mason jars, some basic ingredients, and an under-300-calorie superfilling breakfast will be waiting for you every morning. Enjoyed cold or hot, prepping a week of overnight oats in one shot will nix any temptations for stopping on the way to work for bagels or to eat the donuts in your office break room.

Since this recipe is only 286 calories, feel free to add some fresh fruit such as blueberries, sliced banana, or chopped apple in the morning.

5 Days of Overnight Oats

From Jenny Sugar, POPSUGAR Fitness

5 Days of Overnight Oats

Notes

If you’re avoiding gluten, use gluten-free oats.

The Best 150-Calorie Snacks For After Your Workout

Just as important as it is to fuel up before you exercise| don’t forget to eat a little something once your workout is complete. Your body needs a combo of protein and carbs to build and repair muscle and quickly recharge lost energy. Don’t go overboard and consume so many calories that it cancels out the ones you burned while sweating it out. Here are some ideas for post-workout snacks| all under 150 calories.

    Half a medium apple smeared with a mixture of two ounces of vanilla Greek yogurt| half a tablespoon of peanut butter| and a quarter teaspoon of cinnamon and topped with sliced grapes: 151 caloriesFour ounces low-fat cottage cheese (82 calories) mixed with three-quarters cup fresh blueberries (63 calories): 145 calories One extrasmall apple (53 calories) with one tablespoon peanut butter (94 calories): 147 calories20 baby carrots (70 calories) with two tablespoons hummus (70 calories): 140 caloriesOne organic mozzarella cheese stick (80 calories) and 20 grapes (68 calories): 148 calories 5.3-ounce container organic vanilla Greek yogurt (110 calories) and seven cherries (36 calories): 146 caloriesOne small banana (89 calories) with eight raw almonds (55 calories): 144 caloriesEight ounces organic low-fat chocolate milk (150 calories) or eight ounces Silk Chocolate Soymilk (120 calories)Half a Kind Dark Chocolate Nuts and Sea Salt Bar (100 calories) and eight medium strawberries (31 calories): 131 calories Trail mix made with 18 peanuts (97 calories) and a mini box of raisins (45 calories): 142 caloriesThree-quarters cup shelled edamame: 150 calories

Related Stories:

18 Satisfying Breakfasts Under 300 Calories

7 Hydrating Watermelon Recipes For Hot Days

4 Things You Should Never Eat

Image Source: Jenny Sugar

The Best 150-Calorie Snacks For After Your Workout

Just as important as it is to fuel up before you exercise, don’t forget to eat a little something once your workout is complete. Your body needs a combo of protein and carbs to build and repair muscle and quickly recharge lost energy. Don’t go overboard and consume so many calories that it cancels out the ones you burned while sweating it out. Here are some ideas for post-workout snacks, all under 150 calories.

    Half a medium apple smeared with a mixture of two ounces of vanilla Greek yogurt, half a tablespoon of peanut butter, and a quarter teaspoon of cinnamon and topped with sliced grapes: 151 caloriesFour ounces low-fat cottage cheese (82 calories) mixed with three-quarters cup fresh blueberries (63 calories): 145 calories One extrasmall apple (53 calories) with one tablespoon peanut butter (94 calories): 147 calories20 baby carrots (70 calories) with two tablespoons hummus (70 calories): 140 caloriesOne organic mozzarella cheese stick (80 calories) and 20 grapes (68 calories): 148 calories 5.3-ounce container organic vanilla Greek yogurt (110 calories) and seven cherries (36 calories): 146 caloriesOne small banana (89 calories) with eight raw almonds (55 calories): 144 caloriesEight ounces organic low-fat chocolate milk (150 calories) or eight ounces Silk Chocolate Soymilk (120 calories)Half a Kind Dark Chocolate Nuts and Sea Salt Bar (100 calories) and eight medium strawberries (31 calories): 131 calories Trail mix made with 18 peanuts (97 calories) and a mini box of raisins (45 calories): 142 caloriesThree-quarters cup shelled edamame: 150 calories

Related Stories:

18 Satisfying Breakfasts Under 300 Calories

7 Hydrating Watermelon Recipes For Hot Days

4 Things You Should Never Eat

Image Source: Jenny Sugar

This Oatmeal Hack Will Change Your Mornings

My obsession for quick breakfasts and my love for steel-cut oats do not go hand in hand| that is| until this very moment. Since I’m way too hungry in the morning to sit around for 40 minutes to wait for my bowl of oats to cook| this little hack has changed my life. It turns steel-cut oats into quick oats| so in less than five minutes| you can sit down to a creamy| satisfying breakfast that’ll keep you full all morning long.

All you need is some time on Sunday and a freezer. Just make a big batch on the stove and freeze smaller portions using a muffin tin. Pop the little oatmeal pucks into a freezer bag and a week of healthy| fiber-full breakfasts is ready.

When you wake up starving for a bowl of deliciousness| just pop two (150 calories) or three (226 calories) into a bowl| microwave for a few minutes| and add your favorite toppings. The soft and chewy consistency is the same as if you cooked up a fresh batch| but in so much less time! Your mornings will never be the same ¡ª I don’t know why I never thought of this before!

Frozen Steel-Cut Oatmeal

From Jenny Sugar| POPSUGAR Fitness

Frozen Steel-Cut Oatmeal

Notes

This recipe makes enough for seven breakfasts if you use three “oatmeal muffins” per serving.

This Oatmeal Hack Will Change Your Mornings

My obsession for quick breakfasts and my love for steel-cut oats do not go hand in hand, that is, until this very moment. Since I’m way too hungry in the morning to sit around for 40 minutes to wait for my bowl of oats to cook, this little hack has changed my life. It turns steel-cut oats into quick oats, so in less than five minutes, you can sit down to a creamy, satisfying breakfast that’ll keep you full all morning long.

All you need is some time on Sunday and a freezer. Just make a big batch on the stove and freeze smaller portions using a muffin tin. Pop the little oatmeal pucks into a freezer bag and a week of healthy, fiber-full breakfasts is ready.

When you wake up starving for a bowl of deliciousness, just pop two (150 calories) or three (226 calories) into a bowl, microwave for a few minutes, and add your favorite toppings. The soft and chewy consistency is the same as if you cooked up a fresh batch, but in so much less time! Your mornings will never be the same ¡ª I don’t know why I never thought of this before!

Frozen Steel-Cut Oatmeal

From Jenny Sugar, POPSUGAR Fitness

Frozen Steel-Cut Oatmeal

Notes

This recipe makes enough for seven breakfasts if you use three “oatmeal muffins” per serving.