Epic 24 Hour Reset to take you from Fluffy to Fab in just 1 Day!

If you’ve been feeling bloated, then you know more than anyone that you need to cleanse the junk from your body. It’s not always easy picking which path to take to cleanse your body for the results you want. But, I’ve made it super easy with my Epic 24 Hour Detox. 

11C5CEB6-D1A7-4DEF-B59A-F7440BDB3082.jpg

I don’t believe in deprivation, so you will not feel deprived in any way. This is not like those crazy cleanses. In fact, you’ll feel quite the opposite. 

The reality is, no matter how clean we eat, we live in a very toxic world. Before we even open our mouths to take a bite of food, we are exposed to vehicular and industrial pollution in the air and toxins in our cleaning products and cosmetics. Not to mention the havoc wreaked on the body by stress. So, the question is not ‘am I toxic?’ but rather ‘how toxic am I?’

Ready to eliminate those toxins that cause weight gain, brain fog, loss of sleep, loss of mental clarity, and fatigue? I know I am!!

Here’s my Epic 24 Hour Reset:

Upon Waking Drink:

Morning Lemon Elixir

  • 1 cup warm or room temp water
  • Juice from 1 lemon
  • Small piece of ginger sliced thin
  • (optional) Pinch of cinnamon and 1 teaspoon raw honey OR a couple of drops of stevia 

Breakfast: 

Blueberry Superfood Smoothie Bliss

  • 1 cup unsweetened almond/coconut/hemp or rice milk
  • ½ cup frozen or fresh, organic wild blueberries
  • ½ cup spinach
  • 1 tablespoon coconut oil
  • 1 tablespoon flax meal or chia seeds
  • Pinch of cinnamon
  • Stevia or raw honey to sweeten
  • Ice (optional) 

Snack: Small handful of almonds and 1 apple

Lunch: 

Mixed Salad

  • 2 cups (heaping handfuls) mixed greens or spinach, chopped
  • ½ cup carrot, chopped
  • ½ cup cucumber, chopped
  • 1 cup artichokes (BPA free, canned in water)
  • 1 avocado, cubed
  • ¼ cup hemp seeds or seed of your choice
  • Handful parsley, chopped
  • Handful basil, chopped

Chop vegetables and mix in a large bowl. Top your salad with avocado and hemp seeds. Drizzle with dressing of choice (I recommend olive oil and balsamic vinegar).

Snack: ½ avocado w/ tomato & sea salt

Dinner:

Carrot Ginger Soup

  • 4 cups chopped carrots
  • 6 cups bone broth or veggie broth 
  • 1 medium onion, minced
  • 2-inch nub ginger root, peeled and grated
  • Sea salt to taste
  • Dash nutmeg
  • Chopped fresh parsley, dill, or cilantro 

Put carrots, ginger, and onion in a pot with broth. Bring to boil then cover and reduce heat and simmer 20-25 minutes. Remove from heat and put everything in a blender or food processor to purée. Serve hot topped with fresh herbs. 

Evening:

Early Evening Immune Boosting Ginger Elixir

  • 1 cup warm or room temp water
  • Juice from ½ lemon
  • 1 teaspoon freshly grated ginger or 1 tablespoon if tolerated
  • (optional) 1 tea bag of Tulsi or Dandelion tea

Add ginger, lemon and tea to a mug and cover with hot water. Let steep, covered for 10 minutes. Then relax, sip and nourish your body. 


If you’ve loved this mini reset and want more of my epic detox programs, then hop on my email list to be the first to know when my next Seasonal Reset Program opens so you can maximize your results!

Lyndsey BudesaComment
Smoothies For Weight Loss

Burning fat includes a good balance of diet and exercise. In terms of your nutrition, smoothies are a great place to burn fat. They often include fruits and other ingredients that help to give you energy and boost your metabolism. Give some of these smoothie recipes a try.

Smoothies For Weight Loss

Mango Smoothie

If you like mango fruit, then you will love this fun smoothie! It only uses a few simple ingredients and is very easy to make. Plus, it includes multiple ingredients that help to burn fat, including the mango, lime juice, and avocado. Don’t worry; it won’t taste like a vegetable. The sweetness of the fruit far outweighs the flavor of the avocado. Just get out your blender and add mango pieces, a mashed avocado, vanilla yogurt, and lime juice. You can add a little bit of sugar if you want, but it is not needed. Finish it off with some ice or half a frozen banana.

Citrus Smoothie

You can also use your favorite citrus fruits and combine them with ice and your choice of dairy product to make a sweet, creamy smoothie that helps you to lose weight. Some citrus fruits that usually go good are lemons, oranges, and grapefruit, but go ahead and use any combination of fruits you have at home. You want to make it creamy with a little bit of yogurt and some dairy-free milk. You can use flavored yogurt like lemon, or just plain fat-free yogurt. Add some ice and a little flaxseed for added fat burning potential.

Berry Smoothie

Berries are at the top of the list for fruits that help to burn more fat and calories. Strawberries in particular contain a lot of antioxidants and are high in fiber, which helps you to increase your fat burning. You can make a simple smoothie with strawberries and other berries, with skim milk, yogurt, and flaxseed oil. For a thicker smoothie, add some oats to it.

Blueberry Smoothie

Another version of the berry smoothie is one that contains blueberries. This provides a slightly different flavor, but the same health benefits of a strawberry or mixed berry smoothie. Plus, blueberries contain a lot of nutrients and antioxidants that make it a popular superfood. Blueberries taste great just with milk or yogurt and ice, but you can also add in raw honey or frozen banana instead of ice. 

Try out your own combinations using these and other fruits.

Want 5 Weight Loss Smoothie Recipes you can print out and start using today?? Grab my free guide HERE!

 

Surviving the Winter - Staying Well All Year Round
surviving the winter - staying well all year long

It seems like everyone is dropping like flies around me! Anyone else?? We are well into winter and it has been COLD here in the Northeast! Staying above the wellness line can be a struggle for some this time of year! I believe staying well is not just something you should worry about when you start to feel bad, it's a daily practice so that when everyone is dropping like flies, you aren't. For me, I do little things everyday that will, hopefully, keep me well all year long. Sure, I get sick occasionally, it happens; like when you spend a Monday night kissing and snuggling your friend's 9 month old even though she's sick because she so stinkin' cute and has the worlds cutest smile. Life happens, but there is a ton you can do to stay as close to that wellness line as possible. 

Today I'm sharing some of my favorite practices that up my immune system all year long or some things I rely on when I drop below that wellness line. 

+ Stay hydrated:

I know I know it sounds so simple but this is seriously my first recommendation for everything! Your body needs water to function properly. Anytime you're dehydrated all different systems are affected. In the winter we often forget about water because we are cold but we still need to drink up. Find your favorite water bottle and keep it with you always! 

BONUS TIP: If water is just so boring to you, add a pinch of high quality pink or gray salt and 1 drop of Lemon Vitality or Peppermint Vitality essential oils to make things more interesting! 

+ Get an everyday immune system boost with Thieves essential oil:

Thieves is an amazing oil blend created to keep your immune system happy! I put a roller top on my Thieves bottle and roll it on my feet every night before I go to bed. Thieves comes in the Young Living Premium Starter Kit so if you aren't a member yet you can get started right away when you get your kit

BONUS TIP: When you do feel like you are dropping below the wellness line make a Wellness Tea with Thieves:

  • 1/2 tsp of raw honey (raw is important as it has the health benefits that regular honey does not)
  • 1 - 2 drops of Thieves
  • 1-2 drops Copaiba (optional - added immune system boost)
  • 1 cup hot water
  • Mix honey and Thieves together and then mix into water and enjoy! 

+ Up your respiratory support:

Running a diffuser in your home, especially next to you while you sleep, is an amazing way to keep yourself breathing easy! Young Living diffusers also act as a cool mist humidifier, adding moisture to the air! A few oils to diffuse to support your respiratory system would be Eucalyptus, Peppermint, Lemon, Thieves and most importantly R.C. a blend from Young Living that was created specifically for respiratory care! When you need some additional support using a DIY chest rub or roller like Breathe Again from YL on your chest, back and under your nose you'll feel everything just open up!

BONUS TIP: DIY Chest Rub - I'm lazy so I go for the quickest way to make something like this. All I do is grab small glass jar and fill it with coconut oil. Drop 10-15 drops of any of the following oils:

  • Thieves + Eucalyptus
  • Eucalyptus
  • R.C.
  • Peppermint + Lemon  

Scoop some out and rub it on your chest, neck, and back. Bedtime is my favorite for this. 

+ Get plenty of sleep:

Days are shorter and our bodies need rest because that is when they repair. So get plenty of shut eye this time of year. Have you ever gotten sick after a long weekend or a couple days of very little sleep? Yup, me too. We need sleep people! 7-8 hours is optimal so stop Netflix binging and head to bed earlier!

BONUS TIP: Use essential oils to get the BEST. SLEEP. EVER!! My favorites to diffuse are Lavender, Stress Away, Cedarwood, and Frankincense. I also keep a roller of Frankincense and Lavender on my night stand and roll it on my feet and neck every night. Another great roller is one you can get pre-made from YL and that's Tranquil. This one seriously helps when it's hard to sleep! If you have been using the same sleepy time oil for a while now, switch it up because the effects start to weaken as we use the same stuff over and over! 

Take a detox bath: 

When was the last time you took a bath? I LOVE them and I do it almost weekly! This is a great way to draw out toxins from your body and take in minerals! All you need is 3 ingredients!

  • 1/4 cup epsom salts - make sure they are plain and unscented
  • 1/4 cup baking soda 
  • 10-20 drops of your favorite essential oils! Lavender or Frankincense are my favorite for relaxing. R.C. or Eucalyptus are perfect if you are feeling the need for some respiratory support. PanAway is just what you need if you are sore and achy! 

BONUS TIP: Mix the EOs into the epsom salts or baking soda before mixing into the hot water. This helps the oils disperse in the bath and not just sit on top! 

+ Daily Antioxidant Boost

Getting your daily dose of antioxidants should be a top priority year round! Why? Well, antioxidants battle the free radicals we are bombarded with every day. When our bodies are overwhelmed by free radicals and do not have enough antioxidants to combat them a number of diseases are triggered and premature aging begins. No thank you! Free radicals can be can be found in the food, medicines, air, and water we consume daily. Our bodies even produce some! Antioxidants are made by our body but the majority come from a good diet of fruits, vegetables, teas, spices and herbs.

Getting enough every day can be tough so I take a daily 1-2 oz shot of NingXia Red, Young Living's antioxidant superfood drink! NingXia Red's primary ingredient is purred Wolfberry (aka gojo berry) which has extremely high levels of antioxidants, provides 11 essential amino acids, and tons of potassium, vitamin C, fiber and protein.  In Traditional Chinese Medicine wolfberries are used to obtain greater health, vitality, longevity, energy and stamina. 

If you aren't a member of Young Living yet you can get your own supply of NingXia Red with the NingXia Starter Kit! Find out more here! Two sample packets also come in the Premium Starter Kit! 

Elderberry Syrup - For when you drop below the wellness line

This is my final go to I keep on hand, in my freezer, year round and take anytime we start to feel below the wellness line. Making my own elderberry syrup is super easy, cheaper than buying at the store, and I have found to be super effective! It is an amazing home remedy for winter season annoyances. I use this recipe!  

Use these tips and most importantly be consistent. You want to take of yourself and keep yourself well rather than constantly fighting to get better. 

Until next time, 

Keep Exploring!! 


PSST!!!

Obviously, I love and recommend using essential oils ,and for me Young Living oils are the best of the best! Getting started is as simple as buying a starter kit that has 11 oils and a diffuser. But more than that you buy a kit and join a community - the Exploring Wellness Society is a place to learn about oils, wellness and explore your own wellness! What's even more awesome is that I've mentioned almost all the oils in the Premium Starter Kit above! So if you are ready to STAY WELL and join our wellness community follow this link to get your kit

Have some questions?? Comment below or email me at lyndsey@exploringwellness.co

 

The Ultimate Plant Based Diet 101 Guide

Let me start by saying a plant based diet does not mean you have to be vegan or vegetarian! This guide is for anyone curious about eating a more plant focused diet. Whatever diet you choose to follow it can be a plant focused one! This guide is the who, what, where and how of transitioning to a plant based diet, regardless of what you include or exclude from your diet!

The Ultimate Plant Based Diet 101 Guide | Exploring Wellness | Lyndsey Budesa | Certified Holistic Health Coach

Going plant based completely transformed my health! It took me out of all the label reading and in into the real food world! It made me center my meals around what most people consider sides. It made me conscious of how big of an addiction I have to crunchy processed snacks {hi pretzels}! And it reaffirmed feelings I've had around eating meat since I was young. That's me and that has been my journey thus far.

This guide is here to help you make the best decisions for you and your health! Its about encouraging you to eat the food provided to us by mother nature and get back to basics! 

Watch the video to get all the details! 

References in the video: Minimalist Baker, Thug Kitchen, One Part Plant


Going 100% plant based {aka vegan} may not be what is best for you, but a few days on a plant only diet can do a world of good to reset your mind and body! Take 3 days to eat plants and really love on your body with my 3 Day Reset Meal Plan! 3 Days, just plants, and all the recipes you need to feel amazing! Download here!

Basic Habits for a Healthy Life
Basic Habits for a Healthy Life.png

If you’re like me you’re always looking for ways to elevate your health. You’ve got goals to better your eating habits, practice self care, get your daily exercise in, sleep long and deep...the list can go on and on. Whether you’re succeeding or not is another story. Often I see women neglecting themselves because LIFE happens. You get busy, stressed, overwhelmed and your healthy habits and diligent efforts go out the door. This can be frustrating and make you feel like you are never going to make any progress. But fear not! When that happens to me, because even as a health coach life happens, I try and focus on the basics. Making these habits non-negotiable in my daily life, no matter what the week throws my way, ensures I am always on the right track.

Drink more water

Aim for half your bodyweight in ounces as a standard and add more when you are doing any kind of exercise. So that means if you weigh 150 lbs aim for 75 oz of H2O every day. To do this I keep a water bottle with me basically at all times and keep refilling.

Walk as much as possible

Some experts have described walking as the best exercise. It can lower your risk for a number of diseases, reduce your stress levels, improve your mood, and help you stay trim. Plus you can make going to the grocery store a quick workout. On days I know I’m not going to get a traditional workout in I’ll park further away from the store or work, take the stairs and try to get in a lunch time stroll. Anything to get you up and moving around more frequently throughout the day is going to be a huge benefit to you.

Skip the juice and eat the whole fruit

It’s quicker to grab a piece of fruit than to make a smoothie or juice and will provide you with a higher dose of fiber than its juice counterpart. I’m a big fan of smoothies and pressed juices on the other hand I am also a big believe in eating whole foods in their natural form. So for me that means balancing out my juice intake by skipping them and simply grabbing a whole apple or orange instead. On very full days this saves a few precious minutes you may need to get out the door on time.

Oatmeal for breakfast

Oatmeal is quick, easy and super nutritious. It is the perfect go to breakfast! Anytime you are strapped for time or unsure about what to have; you can rely on oatmeal to fill you up from breakfast through lunch. Depending on my time available I’ll make it a few different ways.

1. Longest: Bring to a boil on your stove and simmer for 10-15 minutes (follow the label instructions)

2. Just a few: Boil water and pour on top of oats in a glass container with a sealable lid (mason jars work great for this). Close the lid and allow to sit until water is absorbed. I’ll make this as I am headed out the door to work and it will be ready when I get to the office.

3. Ready to run: When you know you will have zero time in the morning prepping the night before will save you. Make overnight oats by adding oats, toppings and almond milk to a jar, mixing together and leaving in the fridge overnight. Just grab and go in the morning.

Practice gratitude

Your mindset can completely shift your health! I know that may sound very “woowoo” and not scientific, but the mind/body connection is a huge topic in the wellness world and is has been widely studied. Think about it, when is it easiest to stick to healthy habits? When you’re relaxed and happy, right? And when is it hardest? When you’re stressed, sad, depressed. In the words of Elle Woods “Happy people just don't shoot their husbands, they just don't.” And if you don’t get my reference go watch Legally Blonde ;) Practicing gratitude everyday will help you stay in a positive mindset, which will translate into better choices and more overall joy. I do this by saying out loud every morning what I am grateful for that day. You could do the same, think about it while you brush your teeth, keep a gratitude journal, or just focus on being appreciative of everything in your day.

Snack on nuts & seeds

I’m like a squirrel because I have bags of nuts and seeds stashed everywhere! My purse, car, kitchen, office anywhere I frequent where I may find myself hungry. Keeping your blood sugar stable is an essential part to a healthy diet. And always having something healthy on hand will ensure you’re not hitting the vending machine or drive through window when you realize you’re suddenly starving. A small handful all you need for a quick snack that will give you all the nutrients you need to get to your next meal!

Sleep 8 hours a day

Even if all you did that day was sit at your desk, working long hours, your body still needs time to repair itself every night. I’m sure you are SO tired (hehe) of being told to get enough sleep but it cannot be stressed enough! Getting a consistent 8 hour (at approximately the same time each night) will keep you body on a good schedule. Lack of sleep even 1-2 hours can drastically increase your risk of disease. Making the time to catch enough Zzz’s is just as important as hitting the gym and a healthy diet!  

So let’s recap:

  1. Drink more water

  2. Walk as much as possible

  3. Skip the juice and eat the whole fruit

  4. Oatmeal for breakfast

  5. Practice gratitude

  6. Snack on nuts & seeds

  7. Sleep 8 hours a day

Which of these are you already doing?

What will you start to incorporate right away?

If you’ve not got a list of 7 things you need to start doing, which is the most important (gut reaction, first thing that pops in your head)?

Life gets crazy sometimes but by keeping these 7 things as the bare minimum you’ll always be on the right path!