BREAKFAST After drinking your two cups of water, try a bowl of miso soup. Boil 2 cups of water, add in 1/2 cup diced green onions, 3 sliced mushrooms, 1/2 cup diced tofu, and 2 tablespoons sea vegetables like dulse or hijiki, which Haas says help your body flush out heavy metals found in many types of fish. Turn off the soup and pour 1/2 cup of the liquid into a bowl. Add 2 tablespoons miso paste to the bowl, whisk to dissolve, and add the mixture back to the soup pot. Stir to combine. Do not boil miso paste, as this destroys the beneficial enzymes.
LUNCH Make a portable meal out of 1 cup raw carrots and 1/4 cup hummus, says Jamieson. The raw carrots help with cleansing, and the hummus is filled with protein and minerals— so you stay nourished and energized.
SNACK Pumpkin seeds are the quintessential autumn snack. Preheat oven to 300°F. Cut open a pumpkin and take out the seeds, removing the pulp with your fingers. Wash the seeds and dry them with a paper towel. Toss them on a baking sheet with some olive oil and salt, and roast for 1 hour or until golden brown. Save the pumpkin to bake for dinner.
DINNER Steam 1/4 pound of wild Alaskan salmon, which is packed with healthy omega-3 fatty acids, and serve with 1/4 of the baked pumpkin and 1 cup steamed broccoli.
CLEANSING YOGA POSE Alternate Nostril Breathing (Nadi Shodana) On Day 3, Gates recommends Pranayama (breathwork) to further encourage the flow of energy in the body and mind as you eliminate toxins. Sit in a cross-legged position and take a few breaths. Bring your right hand to your face. With your right thumb, close the right nostril and inhale through the left nostril. As you release the right nostril, close the left nostril with your right middle and index fingers. Exhale through the right nostril as you keep the left nostril closed. Inhale through the right nostril, then close the right nostril with your right thumb and exhale out through the left nostril. Repeat four rounds of this. When finished, sit for a few moments as you resume breathing normally.
DAILY DETOX TEA Five Spice Herbs like cinnamon, clove, nutmeg, star anise, and fennel stimulate digestion and work as blood purifiers, says L’Esperance. For this recipe, take 2 teaspoons each of whole cloves, star anise pods, fennel seeds, and cinnamon sticks, and simmer with 3 cups of water over low heat for 15 minutes. Add up to 1/2 cup of apple juice and sprinkle nutmeg on top of the hot tea for a spicy autumn treat. Drink this three times today.
CLEANSING RITUAL Sea Salt and Eucalyptus Footbath During a cleanse, you need to soothe your body as it tries to integrate the changes you’re making, says Miller. Treat yourself to a warm footbath, adding enough water to cover your ankles. Add 1/2 cup sea salt to every 1 gallon of water, and between 3 and 10 drops of eucalyptus oil, depending on the size of the footbath (fewer drops if it’s a small footbath, more if it’s in your bathtub). According to Miller, the salt draws out impurities and stagnations through the nerve endings in the feet, and the eucalyptus has antiseptic qualities that, when inhaled, help clean out the lungs and the sinuses.
*REMINDER: Take your psyllium and slippery elm twice a day and do your morning skin brushing.