🌿 DAY 12 — RESET INTEGRATION

Anchor Your Wellbeing. Choose Your Daily Ritual. Create Lasting Change.

Over the past 12 days, you’ve explored simple, powerful practices that support your body, mind, and lifestyle. Today is about integration — choosing the one ritual that resonated with you most and making it part of your daily life.

This becomes your anchor habit.
A small ritual that grounds you, centres you, and keeps your wellbeing in motion.

Long-term transformation isn’t built from extremes.
It’s built from consistency.
From choosing, every day, to care for your body in a simple, sustainable way.

When you choose one ritual to continue — hydration, grounding, breath, clean eating, protein balance, sleep hygiene — you create the first thread of a long-term wellbeing practice.

Small rituals create profound shifts over time.

Your Integration Practice Today

Step 1 — Reflect on the past 12 days

Which ritual made you feel:

• lighter?

• clearer?

• calmer?

• more energised?

• more connected to your body?

Your body already knows which ritual it needs — listen.

Step 2 — Choose Your Anchor Habit

Select one practice to continue daily:

• Warm water + lemon

• Clean Plate Practice

• Anti-inflammatory stretching

• Grounding ritual

• Breathwork

• Sugar reset principles

• Lymphatic flow flush

• Sleep hygiene ritual

• Protein balance

• Gut reset principles

Don’t choose the one you think you should.
Choose the one that felt natural, enjoyable, and supportive.

Step 3 — Commit to 7 days of consistency

Practice your anchor ritual daily for the next 7 days.
This is how habits form — through repetition, not intensity.

Step 4 — Celebrate your reset

Notice how far you’ve come:

• Your awareness is deeper

• Your digestion is calmer

• Your energy is clearer

• Your relationship with food is lighter

• Your body feels more supported

• Your nervous system is steadier

These are the foundations of long-term wellbeing.

Integrated Day Example — How Your Rituals Work Together

This is a gentle example of how many of the 12 rituals can flow through a single day without overwhelm — simply, naturally, effortlessly.

Morning

Hydration Ritual (Day 1)

Warm water + lemon
→ awakens digestion + hydrates cells

Light Movement / Anti-inflammatory Stretch (Day 3)

5–10 minutes
→ releases tension + boosts circulation

Grounding Moment (Day 4)

Bare feet on the floor or balcony
→ regulates your nervous system

Balanced Breakfast (Day 10—Protein)

Protein omelette, yoghurt bowl, or lentil dish
→ stabilises blood sugar for the day

Mid-Morning

Sugar-Aware Snack (Day 5)

Fruit, almonds, cinnamon tea
→ stable energy, no spikes or crashes

Lunch

Clean Plate Practice (Day 2)

A colourful, whole-food lunch
→ supports detox + gut health

Before eating:
Bloat Relief Ritual (Day 7)
Hand on belly + 3 breaths
→ activates rest-and-digest mode

Afternoon

Digital Detox (Day 6)

10–15 minutes with your phone away
→ improves clarity + reduces mental inflammation

Lymphatic Flow Flush (Day 8)

Short walk or gentle tapping
→ reduces puffiness + boosts immunity

Evening

Light Dinner (Day 11—Gut Reset)

Soup or steamed vegetables with protein
→ supports digestion + calming the system

Sleep Hygiene Ritual (Day 9)

Digital sunset, herbal tea, soft breathwork
→ sets your body up for deep rest

This Is Integration

It’s not about doing all 12 rituals every day.
It’s about recognising how each one supports your body and choosing the ones that feel natural and grounding for you.

Even one daily ritual creates momentum.
Two or three anchor habits create transformation.

Today’s intention

Choose simplicity.
Choose consistency.
Choose the ritual that supports who you are becoming.

✨ WHAT COMES NEXT

If these 12 days helped you feel more grounded and connected, you may be ready for a gentle next step:

Try one of my free or low-cost resets:

• 24-Hour Juice Reset (€9.50) - Coming in January! - Stay tuned! 
  A one-day cleanse to refresh your system.

• 3-Day Raw Food Cleanse (€19.50)
  A seasonal, nutrient-rich reset.

• The Detox Journey eBook (€9.90)
  The original 14-day cleanse.
  

Or explore guided support:

• 14-Day Detox & Maintenance Program (€97)

• 30-Day Detox & Maintenance Program (€1850)

• Nutritional Reset Consultation (€495)
  A personalised nutrition and lifestyle assessment including food diary review, 60-minute consultation, and 30-minute follow-up session. Gain clear, practical strategies to optimise health, create balance, and build lasting habits.  ONLINE OR IN PERSON

Wherever you are on your path, there is a way to move forward — simply, gently, intentionally.

💛 A NOTE FROM MANDY

Thank you for taking these 12 days for yourself.
The smallest rituals often create the biggest shifts in clarity, energy, and confidence.

When you create space in the body, everything else becomes clearer.

Feel free to contact me should you want to tailor a program to suit your needs.

With warmth, Mandy
Transformational Specialist
Studio Australia Barcelona

CONTACT: info@studioaustraliabarcelona.com

🌿 DAY 11 — GUT RESET

Soothe Digestion. Reduce Inflammation. Restore Inner Balance.

Your gut is at the center of your overall wellbeing — physically, mentally, and emotionally.
When the digestive system is calm and supported, you experience:

• Better energy

• Clearer thinking

• Less bloating

• Reduced inflammation

• Improved mood

• Deeper sleep
  

But when the gut becomes overloaded — from stress, sugar, heavy foods, or irregular eating — digestion slows, bloating increases, and inflammation begins to rise.

Today’s ritual gives your digestive system a break so it can reset, repair, and restore.

Why a Gut Reset Works

1. Supports digestion + motility

Gentle, warm meals relax the gut and make digestion easier.

2. Reduces inflammation

Less stress on the digestive tract = reduced bloating and puffiness.

3. Creates microbiome balance

Simpler foods help “good bacteria” thrive and calm overgrowths.

4. Gives your liver a break

Fewer heavy foods = more energy for detoxification.

5. Improves mental clarity

A calm gut supports a calm mind — the gut-brain axis is real.

Your Practice Today: Keep It Warm, Simple & Easy to Digest

Today’s meals should be:

• Warm

• Cooked

• Simple

• Low in fat

• Free from stimulants, sugar, and processed foods

Think of this as a gentle internal cleanse — nothing extreme, just soothing nourishment.

GUT RESET MENU

BREAKFAST

Warm Ginger Gut Tonic (Serves 1)

Ingredients:

• 1 cup warm water

• Juice of ½ lemon

• 3 slices fresh ginger

• Optional: pinch of turmeric

Method:

1. Add ginger to warm water.

2. Squeeze in lemon and sip slowly.

Supports motility and reduces inflammation.

Light Breakfast Options

Choose one:

• Stewed apple with cinnamon

• Warm pear + chia

• Blended warm oat bowl (oats, water, cinnamon)
  
  These soothe the gut lining and provide gentle energy.

LUNCH

Healing Vegetable Broth Bowl (Serves 2)

Ingredients:

• 1 litre vegetable broth

• 1 carrot, sliced

• 1 zucchini, sliced

• A handful of spinach

• Fresh parsley

Method:

1. Heat broth with carrot and zucchini until soft.

2. Add spinach and parsley before serving.

Warm, mineral-rich, easy to digest.

Optional: add tofu or lentils for gentle protein.

SNACK

Gut Reset Snack

Choose one:

• Peppermint tea

• Fresh papaya or kiwi (natural enzymes)

• A small bowl of warm broth

These foods help break down meals and soothe the stomach.

DINNER

Gut-Healing Pumpkin Soup (Serves 2)

Ingredients:

• 2 cups pumpkin

• 1 onion

• 1 cup vegetable broth

• Pinch of cumin

• Sea salt

Method:

1. Cook pumpkin and onion in broth.

2. Blend until smooth.

3. Season lightly.

Warm, grounding, and anti-inflammatory.

Eating Ritual: Slow the Nervous System

Before each meal:

• Put one hand on your belly

• Take 3 slow breaths

• Feel your body soften

Digestion only happens when your nervous system feels safe.

Awareness Exercise

This evening, reflect:

• Was bloating reduced today?

• Did warm foods feel calming?

• Was digestion smoother?

• Was your energy steadier?

• Did you notice emotional shifts?

Your gut speaks — today helps you hear it.

Today’s intention

Give your gut a day of calm.
Let warmth, simplicity, and softness restore your inner balance.

🌿 DAY 10 — PROTEIN BALANCE

Stabilise Energy. Support Detox. Nourish Lean Tissue.

Protein is one of the most essential macronutrients for maintaining energy, balancing blood sugar, supporting detoxification, and sustaining lean muscle mass. When protein is balanced throughout the day the body feels grounded, energised, and satisfied.

Today’s practice helps you become aware of how protein shapes your hunger, energy levels, and overall wellbeing. Instead of overthinking numbers or rules, we gently shift your meals to include a clean, balanced protein source at breakfast, lunch, and dinner.

Protein balance is not a diet. It’s a stability essential.

Why Protein Matters in Detox & Daily Function

1. Supports liver detox pathways

The liver requires amino acids (from protein) to metabolise toxins efficiently.
Low protein = sluggish detox.

2. Stabilises blood sugar

Protein slows the absorption of carbohydrates, preventing sugar spikes and crashes.

3. Reduces cravings

Balanced protein keeps you full longer and reduces emotional or stress-driven eating.

4. Supports muscle repair + hormonal health

Muscles, enzymes, hormones, and immune cells all rely on adequate protein.

5. Improves daily energy

Even small imbalances can lead to fatigue, brain fog, or irritability.

Your Practice Today

With each meal, ask yourself:
Where is my clean protein source?

Your body thrives when each meal includes 15–25 grams of clean, easy-to-digest protein (adjust according to your needs, metabolism, and activity level).

Choose from:

• Fish

• Eggs

• Tofu or tempeh

• Legumes

• Greek yoghurt (unsweetened)

• Nuts & seeds (light portions)

• Plant-based protein combinations
  

Avoid processed meats or protein bars with sugar.

Simple Protein-Balance Menu + Recipes

BREAKFAST

Protein Omelette (Serves 1)

Ingredients:

• 2 eggs

• Handful of spinach

• 2 tablespoons parsley o

• Sea salt

Method:

1. Whisk eggs.

2. Pour into pan; add spinach and parsley.

3. Fold and cook gently.
   

Why it works:
Easy-to-digest protein + greens stabilise blood sugar for the morning.

LUNCH

Mediterranean Lentil Bowl (Serves 1)

Ingredients:

• ½–1 cup cooked lentils

• Cherry tomatoes

• Cucumber

• Olive oil + lemon

• Fresh herbs
  

Method:

1. Build your bowl with lentils as base.

2. Add vegetables and drizzle lemon + olive oil.
   

Why it works:
Plant-based protein + fibre for stable, sustained energy.

SNACK

Protein Pairing Snack

Choose one:

• 1 boiled egg + cucumber

• 23 almonds + herbal tea

• Hummus + raw vegetables
  

Why it works:
Prevents dips in energy and cravings.

DINNER

Simple Protein + Warm Vegetables (Serves 1)

Ingredients:

• 150-200grams of fresh caught fish, tofu, or legumes

• Steamed or roasted vegetables

• Fresh lemon or herbs
  

Method:

1. Cook protein simply: bake, steam, or lightly pan-sear.

2. Serve with roasted or steamed vegetables.

Why it works:
Light, clean protein supports overnight repair and detoxification.

Awareness Exercise

At the end of the day, reflect:

• Did balanced protein affect your hunger levels?

• Was your energy more stable?

• Did you notice fewer cravings?

• How did digestion feel?

• Did your mood feel steadier?
  
  

Awareness of protein balance helps people instinctively choose meals that nourish long-term.

Today’s intention

Let nourishment be stable and steady.
Give your body what it needs to feel supported, calm, and energised.

Personalised Diet, Detox & Nutrition Programs

Curious to understand your metabolic type and the ideal balance of proteins, fats, and carbohydrates your body needs? Explore Mandy’s personalised Diet, Detox, and Nutrition Programs.

Contact Mandy: WhatsApp +34 692442361

🌿 DAY 9 — SLEEP HYGIENE RITUAL

Reset Your Rhythm. Deepen Your Rest. Support Overnight Detox.

Sleep is one of the most powerful healing tools we have.
During the night, your body detoxifies, repairs tissues, balances hormones, consolidates memories, and resets your nervous system. Good sleep is not a luxury — it is foundational to metabolic health, digestion, immunity, emotional balance, and long-term wellbeing.

Yet many of us slip into bed with overstimulated minds, heavy digestive systems, or stress still circulating in the body.

Tonight’s ritual restores the simplicity and sacredness of preparing for rest, helping your body shift naturally into a state where it can rejuvenate deeply.

Why Sleep Matters for Detox & Healing

1. Liver detox peaks during the night

Between 11 pm–3 am, the liver works hardest to cleanse and process the day.
Poor sleep = poor detox.

2. Cortisol lowers so the body can repair

If stress remains high, sleep becomes shallow and broken.

3. Gut rest resets digestion

During sleep, gut motility adjusts, the microbiome recalibrates, and inflammation cools.

4. Hormones rebalance

Growth hormone, thyroid hormones, melatonin, and insulin all depend on consistent sleep.

5. Brain detoxifies

The glymphatic system — your brain’s waste-clearing network — works only during deep sleep.

Good sleep is powerful medicine.

Your Sleep Hygiene Ritual Tonight

STEP 1 — Light Dinner (2–3 hours before bed)

Eat something light, warm, and easy to digest.
Examples:

• Vegetable soup

• Steamed vegetables + small portion of fish or tofu

• Pumpkin purée with herbs
  

Avoid sugar, alcohol, fried foods, and heavy meals.

STEP 2 — Gentle Wind-Down (20–30 minutes)

Move slowly into the evening.

Choose one:

• Light stretching

• A warm shower

• Gentle breathing

• Herbal tea

• Sitting quietly with soft music
  

Let your body shift from doing → being.

STEP 3 — Digital Sunset (15–30 minutes)

Turn off screens or place your phone in another room.
Blue light and digital stimulation delay melatonin production.

Try candlelight or soft lamps instead.

STEP 4 — Nervous System Reset Breath (2 minutes)

Use the 4–6 breath:

• Inhale for 4 seconds

• Exhale for 6 seconds
  Repeat 6–10 rounds.
  

This shifts you into parasympathetic, the state required for deep sleep.

STEP 5 — Sleep Environment Ritual

Prepare your bedroom intentionally:

• Dim lights

• Cool temperature

• Open a window for fresh air

• Tidy your bedside

• Remove electronics if possible
  

Your room becomes a sanctuary.

STEP 6 — Set Tomorrow’s Intention (1 minute)

Write down one clear intention or priority for tomorrow.
This empties the mind and prevents nighttime mental loops.

Optional: Sleep Tea Recipe

Calming Night Blend

• 1 teaspoon chamomile

• 1 teaspoon lemon balm

• Optional: slice of fresh ginger
  

Steep 10 minutes and sip slowly.

Awareness Exercise (Morning Reflection)

When you wake, note:

• How deeply did you sleep?

• Did you wake during the night?

• How refreshed do you feel (0–10)?

• Any changes in bloating, energy, or mood?
  

Sleep quality is one of the clearest indicators of healing.

Today’s intention

Let tonight become a ritual of calm.
Give your body the space it needs to restore, repair, and release.

🌿 DAY 8 — LYMPHATIC FLOW FLUSH

Reduce Puffiness. Boost Immunity. Support Natural Detox.

Today we focus on your lymphatic system — your body’s internal cleansing network.
It quietly clears waste, reduces inflammation, and supports immunity, yet it has no pump of its own. Lymph relies entirely on movement, breath, hydration, and gentle stimulation to flow.

When lymph becomes stagnant, you may notice:
• Puffiness (face, under eyes, hands, stomach)
• Bloating
• Fatigue or heaviness
• Brain fog
• Sluggish digestion
• Lower resistance to illness

✨ Today’s ritual is designed to restore flow, lightness, and vitality.

Guided Support: Lymphatic Flow Video Series

To support today’s practice, we’ve included a short guided lymphatic sequence from our video series.
This is perfect to follow alongside (or instead of) the steps below:

Gentle, intentional movement makes all the difference — and seeing it done can help your body respond even more easily.

Why Lymphatic Flow Matters in Detox

1. Removes metabolic waste
Clears cellular debris, toxins, and daily metabolic by-products.

2. Reduces inflammation + puffiness
Stagnant lymph = stagnant inflammation. Gentle movement restores tissue fluidity.

3. Supports digestion
Large portions of the lymphatic system surround the gut, directly influencing bloating and absorption.

4. Boosts immunity
Lymph transports immune cells throughout the body, helping you stay resilient.

5. Enhances energy
When stagnation clears, energy naturally rises.

Your Lymphatic Flow Flush Ritual

Best time: morning or early afternoon

STEP 1 — Hydrate with Purpose (1–2 min)

Drink 300–500 ml warm water or herbal tea on waking.
Hydration thins lymph so it can move freely.

Optional add-ins:
• Lemon — supports liver detox
• Ginger — anti-inflammatory
• Fennel — supports digestion
(See Day 6 for tea ideas)

Lymphatic Tea Recipe

Lymph Flow Herbal Blend
• 1 tsp dry nettle
• ½ tsp ginger
• ½ tsp fennel seeds
Steep 7–10 minutes. Drink warm.

Supports hydration, liver flow, and lymph movement.

STEP 2 — Lymph-Boosting Breath (1 min)

Hands on lower ribs.
Take 5 slow belly breaths, expanding on the inhale, softening on the exhale.

Your diaphragm is one of the primary lymph pumps.

STEP 3 — Neck + Collarbone Stimulation (1 min)

This is where lymph drains back into the bloodstream.

• Lightly tap or brush along collarbones
• Use gentle upward strokes on the neck toward the jaw
• Keep touch soft — lymph responds to lightness, not pressure

STEP 4 — Full Body Lymph Flow (2–3 min)

Using slow, gentle, upward strokes:
• Ankles → knees
• Knees → hips
• Hands → shoulders
• Abdomen in clockwise circles

Rhythmic, light, and calm.

STEP 5 — Movement Flush (2–5 min)

Choose one:
• Walking
• Gentle stretching
• Pilates-style “hundreds” breathing
• Rebounding (mini trampoline)
• Simple shake-out of arms and legs

No intensity needed — movement is the pump.

Awareness Exercise

At the end of the day, notice:
• Did you feel lighter or less puffy?
• Any changes in energy?
• Digestion or mental clarity?
• Did your skin look brighter or clearer?

These subtle shifts are signs your lymph is moving again.

Today’s Intention

Invite fluidity into your body.
Let what no longer serves you move and release.
Feel lighter, clearer, and more energised.

DAY 7— DIGITAL DETOX

Take 30 minutes with your phone, or other digital devices, in another room.
Allow your mind to settle.

Space creates clarity.

DAY 7 — DIGITAL DETOX

Create Space. Settle the Mind. Return to Yourself.

Today’s practice is intentionally simple:
Take 30 minutes with your phone or digital divices in another room.
Just half an hour — enough to feel the shift, not enough to feel overwhelmed.

Screens pull our attention outward, fragment our thinking, and keep our nervous system in a low-grade state of alertness. Notifications, messages, constant scrolling… all stimulate micro-stress responses that accumulate throughout the day. This is why even brief periods away from technology can feel like a breath of fresh air.

A digital detox is not about restriction. It’s about reclaiming your mental space and reconnecting with your inner rhythm — something that is often drowned out by the noise of our devices.

Sunday is the perfect day to try this: the energy is naturally slower, softer, more reflective. It offers a pocket of time to reset your mind and reconnect with your presence.

Why a Digital Detox Matters

1. Reduces mental inflammation

Constant stimulation inflames the nervous system, draining focus and clarity.
Stepping away allows your brain to reset and settle.

2. Supports natural detox pathways

Stress hormones slow digestion and detoxification.
A calmer mind = a calmer body = better metabolic flow.

3. Improves mood + emotional balance

A break from comparison, noise, and input gives your mind space to breathe.

4. Enhances sleep quality

Even a small reduction in screen time reduces blue light exposure and nervous system stimulation.

5. Builds awareness

When we create space, we notice our habits — particularly how often we reach for our phone unconsciously.

Your Practice Today

✨ 30-Minute Digital Window

• Place your phone (and other digital devices) in another room

• Turn off sound + notifications

• Set a timer if you need to

• Do something calming, grounding, or enjoyable
  

This is simply time without input.

What You Can Do During Your Detox Window

• Make a cup of herbal tea

• Stretch or sit in stillness

• Read a few pages of a book

• Prepare a nourishing meal

• Journal

• Sit outside and breathe

• Lie on the sofa and simply rest
  

Let the space be restorative, not productive.

Reflection + Awareness Exercise

After your 30 minutes, write down:

1. How did your body feel without your devices nearby?

2. Did your mind settle? Speed up? Feel uncomfortable?

3. How many times did you reach for your phone — mentally or physically?

4. What did you notice in the quiet space?
   

Awareness is the beginning of healthier digital habits.

Sunday Integration Suggestion

Try placing your phone away for:

• 30 minutes in the morning

• 30 minutes mid-afternoon

• Or a longer window in the early evening
  

Sundays can become your weekly reset — a day to breathe more deeply and reconnect with what truly matters.

Today’s intention

Let space create clarity.
Let silence restore your energy.
Let this detox be a moment of coming home to yourself.

🌿 DAY 6 — BLOAT RELIEF RITUAL

Before meals:
Place one hand on your belly, take three deep breaths, and sip a digestive tea (peppermint, ginger, fennel).

This calms digestion and reduces stress-eating.

DAY 6 — BLOAT RELIEF RITUAL

Soothe Digestion. Reduce Stress-Eating. Create Space in the Belly + Mind.

Bloating is often less about what we eat and more about the state our body is in when we eat.
If the nervous system is tense, rushed, or stressed, digestion slows dramatically.
Food sits heavier. Gas builds. The stomach feels tight or swollen.

Today’s ritual teaches your body to shift into its optimal digestive state: calm, grounded, and receptive.

This simple practice — placing a hand on your belly, taking three slow breaths, and sipping a digestive herbal tea — signals safety to the nervous system and wakes up your digestive organs gently. The result is less bloating, smoother digestion, and fewer emotional or stress-driven eating habits.

Why This Ritual Works

1. Activates the Parasympathetic Nervous System (“Rest & Digest”)

Deep breathing lowers cortisol and tells the body it’s safe to digest.
Digestion is impossible when the body is in stress-mode.

2. Reduces Stress-Eating

When you pause before a meal, you become more aware, grounded, and connected to true hunger.

3. Supports Digestive Enzymes + Stomach Acid Production

Calm breathing increases blood flow to the gut, preparing your body to break down food efficiently.

4. Relieves Bloating Naturally

Digestive herbs — peppermint, ginger, fennel — calm spasms, reduce gas, and support motility.

5. Creates a mindful eating moment

Your hand on your belly reconnects you to your body’s signals, instead of rushing past them.

Your Bloat Relief Ritual (Do Before Every Meal Today)

1. Place one hand on your belly

• Feel the warmth and connection

• Notice any tightness, fullness, or tension
  
  

1. Take three slow, deep breaths

• Inhale through your nose

• Exhale longer than you inhale

• Allow your belly to soften with each breath
  
  

1. Sip a digestive tea
   Choose one:

• Peppermint: relieves gas + soothes spasms

• Ginger: stimulates digestion + reduces nausea

• Fennel: reduces bloating + supports smooth digestion
  
  

This takes less than two minutes — yet creates a measurable shift in the body.

Mini-Recipes: Digestive Teas

Peppermint Calm Tea

• 1 teaspoon dried peppermint or 1 teabag

• Hot water
  Steep 5 minutes. Sip slowly.
  
  

Ginger Warmth Tea

• 3–4 thin slices fresh ginger

• Hot water
  Steep 10 minutes for stronger effect.
  
  

Fennel Seed Digestive Tea

• 1 teaspoon fennel seeds

• Lightly crush

• Steep 5–7 minutes
  
  

Awareness Exercise (Optional)

After each meal today, write down:

• How bloated do I feel (0–10)?

• How calm was I before eating?

• Did emotional hunger drive the meal?

• Did slowing down change the experience?
  
  

Awareness strengthens the mind–body connection and reduces unconscious habits.

Today’s intention

Create space before nourishment.
Let your breath soften your belly.
Let your meal be received by a calm, relaxed body.

🌿 DAY 5 — NATURE PAUSE | GROUNDING RITUAL

Spend 5 minutes outdoors:
sunlight, fresh air, grounding, or simply looking at the sky.

A reset for your nervous system.

DAY 5 — GROUNDING RITUAL

Return to the Body. Settle the Mind. Reconnect with the Earth.

Grounding—also known as “earthing”—is the practice of connecting your body directly to the earth’s surface. It may sound simple, but its effects are profound. Whether you stand barefoot on grass, walk along the beach, sit under a tree, or touch natural stone, grounding allows your body to discharge built-up stress and absorb the earth’s natural electrical energy.

Traditional cultures have always understood this connection. Modern functional and integrative medicine now recognises grounding as a natural anti-inflammatory and nervous system regulator. It helps calm the body, restore balance, reduce cortisol, and bring you back into a state of inner steadiness.

Grounding reminds us that wellbeing is not only about what we consume or how we move—it’s also about reconnecting with the natural world that sustains us.

What Grounding Actually Does

1. Reduces inflammation

Direct contact with the earth helps neutralise free radicals in the body.
This can reduce inflammation, ease muscle tension, and support tissue repair.

2. Regulates the nervous system

Grounding shifts the body from stress-mode (sympathetic) to rest-and-restore mode (parasympathetic).
You may feel calmer, clearer, or more present after just a few minutes.

3. Balances circadian rhythms

Connecting to natural energy helps regulate sleep-wake cycles and supports deeper, more restorative sleep.

4. Improves circulation and heart rate variability

The body’s electrical balance is restored, supporting better blood flow and cardiovascular regulation.

5. Creates emotional stability

Grounding is known to reduce anxiety, improve focus, and bring a sense of inner calm.

This is one of the simplest yet most powerful daily wellbeing tools—and it’s completely free.

Your Practice Today

Choose one grounding ritual:

• Stand barefoot on grass or earth for 5–10 minutes

• Walk slowly along the beach or shoreline

• Sit against a tree and breathe deeply

• Place your hands on natural stone, soil, or wood

• Lie on the ground and let your body rest fully into the earth

• Simply look up at the sky and soften your gaze
  

If going outside isn’t possible today, you can still ground indoors by:

• Standing barefoot on natural stone, terracotta, or concrete

• Using intentional breathwork while visualising energy moving downward

• Practicing slow, conscious exhalations to settle the nervous system
  
  

How to Deepen the Experience

• Keep your breath slow and steady

• Notice the sensations in your feet, legs, and spine

• Gently scan your body for areas softening or releasing

• Set an intention for how you want to move through the rest of your day
  
  

Just five minutes can shift your entire internal state.

Today’s intention

Feel the ground beneath you.
Let the earth steady you, soften you, and bring you back into balance.

🌿 DAY 4 — SUGAR RESET

Avoid refined sugar today.
Choose natural sweetness from fruit, cinnamon, or herbal tea.

This stabilises energy and reduces bloating.

DAY 5 — SUGAR RESET

Stabilise Energy. Reduce Bloating. Support Your Detox Pathways.

Today’s practice is simple yet transformative: avoid all refined sugar and processed foods, and choose natural sweetness from whole ingredients — fruit, cinnamon, herbal teas, or naturally sweet vegetables.

Refined sugar contributes to inflammation, bloating, cravings, hormonal imbalance, and energy crashes. Giving your body even one sugar-free day allows your digestion to settle, your liver to reset, and your energy to stabilise.

Don’t think of this his day as restriction—it’s about clarity, nourishment, and supporting your body with intention.

Why This Matters for Detox, Diet & Nutrition

1. Reduces inflammation

Refined sugar triggers inflammatory responses in the gut, liver, and endocrine system.
A sugar-free day gives your body space to downregulate inflammation and restore balance.

2. Supports the liver — your main detox organ

The liver becomes burdened by processing high sugar intake.
Removing sugar, even temporarily, allows it to focus on cleansing, hormone metabolism, and toxin elimination.

3. Stabilises blood sugar + energy

No peaks. No crashes.
Balanced blood sugar improves mood, concentration, and reduces afternoon fatigue.

4. Reduces bloating

Sugar feeds fermentation in the gut, increasing gas and water retention.
Natural sweetness supports digestion rather than disrupting it.

5. Balances cravings

Sugar drives more sugar cravings.
Removing it helps regulate appetite and restore true hunger cues.

6. Improves skin clarity

Lower sugar = less inflammation = clearer, brighter, calmer skin.

Your Practice Today

• Avoid all refined sugars and processed foods

• Choose natural sweetness

• Drink plenty of water and herbal tea

• Observe changes in your energy, digestion, and cravings
  
  
  

Awareness Exercise: Your Sugar & Processed Food Journal

Before your first meal today, take 5 minutes to write down:

1. All the processed foods you normally eat or crave
   
   

2. All the sugary items you tend to reach for (even “healthy” ones)

• Pastries

• Chocolates

• Sweet yoghurts

• Granola bars

• Dressings and sauces

• Soft drinks or juices

• Afternoon snacks
  
  

3. When you tend to want them

   1. Morning? Afternoon slump? After dinner?

      4. Why you think you reach for them

• Hunger? Habit? Stress? Reward? Comfort?
  
  

This is not about judgement — it’s about awareness.
Once you see the patterns on paper, you gain clarity and power over your choices.

Repeat the journaling at the end of the day:

• What did you notice without sugar?

• How was your energy?

• Digestion?

• Mood?

• Cravings?

• Sleepiness?
  
  

Awareness is the first step to transformation.

Simple Sugar-Reset Menu + Recipes

These meals are clean, naturally sweet, nourishing, and supportive of detox.

BREAKFAST

Warm Apple + Cinnamon Reset Bowl (Serves 1)

Ingredients:

• 1 apple, chopped

• ½ teaspoon cinnamon

• 1 tablespoon chia seeds or a small handful of raw almonds

• Optional: squeeze of lemon
  
  

Method:

1. Place chopped apple in a small pan with a splash of water.

2. Warm gently until soft but not mushy.

3. Stir in cinnamon.

4. Top with chia or almonds.
   
   

Why it works:
Natural sweetness + fibre + cinnamon help regulate blood sugar from the first meal.

LUNCH

Clean Plate Detox Bowl (Serves 1)

Ingredients:

• ½ cup cooked quinoa or brown rice

• 1 cup steamed greens (spinach, kale, green beans, or zucchini)

• ½ cucumber, sliced

• Fresh herbs: parsley, mint, coriander

• Dressing: 1 tablespoon olive oil + juice of ½ lemon + pinch sea salt
  
  

Method:

1. Build your bowl with quinoa/rice as the base.

2. Add steamed greens, cucumber, and fresh herbs.

3. Drizzle with olive oil and lemon.
   
   

Why it works:
Clean, stabilising, mineral-rich — supports liver detox and balanced energy.

SNACK

Antioxidant Berry Plate + Herbal Tea

Ingredients:

• 1 cup berries (blueberries, raspberries, strawberries)

• Herbal tea: cinnamon, peppermint, chamomile, or rooibos
  
  

Method:

1. Enjoy berries fresh and whole.

2. Pair with herbal tea for hydration and blood sugar balance.
   
   
   Why it works:
   Low sugar, high fibre, calming, hydrating.

DINNER

Pumpkin + Ginger Healing Soup with Optional Protein (Serves 2)

Ingredients:

• 2 cups pumpkin, chopped

• 1 small onion, sliced

• 1-inch piece of ginger, grated

• 2 cups vegetable stock

• Sea salt

• Optional protein: baked fish, tofu, or cooked lentils
  

Method:

1. Sauté onion in a splash of water or olive oil until soft.

2. Add pumpkin and ginger; stir.

3. Pour in stock and simmer until pumpkin is tender.

4. Blend until smooth.

5. Add salt to taste.

6. Serve with your chosen protein.
   

Why it works:
Naturally sweet vegetables soothe digestion and reduce cravings in the evening.

Today’s Intention

Choose sweetness that nourishes your body, not drains it.
Let today be a reset for clarity, energy, and balance.

🌿 DAY 3 — ANTI-INFLAMMATORY MOVEMENT

Move your body for 20 minutes in a way that feels kind:
gentle Pilates, stretching, or a slow walk.

Movement reduces stagnation and improves circulation.

DAY 3 — ANTI-INFLAMMATORY MOVEMENT

Gentle Stretching to Soothe the Body and Calm the Nervous System

Movement can be one of the most effective tools for reducing inflammation—when it’s gentle, mindful, and supportive. Today’s practice focuses on slow, intentional stretching to release tension, increase circulation, and calm the nervous system.

In functional and integrative medicine, inflammation is understood as the body’s response to stress—physical, emotional, environmental, or nutritional. Stretching helps reverse this response. It encourages lymphatic flow, oxygenates tissues, reduces muscular tightness, and signals to the brain that the body is safe. This shift into the parasympathetic (rest and restore) state is where true healing happens.

Across traditions—from yoga to somatic therapies—gentle movement has always been seen as a pathway to reducing stagnation and restoring vitality. Today, you’ll experience this directly.

Why Gentle Stretching Reduces Inflammation

• Releases muscular tension that can restrict blood flow and create inflammatory responses.

• Improves lymphatic drainage, helping clear metabolic waste and toxins.

• Increases hydration within fascia, restoring fluidity and reducing stiffness.

• Regulates cortisol levels, lowering stress-driven inflammation.

• Enhances joint mobility, reducing compensations and chronic strain patterns.

• Supports digestion by creating space in the abdominal cavity and improving organ mobility.
  
  

This is about soothing, softening, and creating space—not pushing or straining.

Your Practice Today

✨ Guided Anti-Inflammatory Stretch Session

Click here to begin your Studio Australia Barcelona session with Director Natalia Laing:

Choose a calm, warm environment. Allow your breath to guide each movement, and move only within a pain-free range.

How to Approach Today’s Movement

• Move slowly—let your body open naturally.

• Breathe into areas of tightness to release tension.

• Focus on long, fluid stretches rather than deep or forced ones.

• Notice how warmth, softness, and ease spread through your body.

• Finish with a few deep breaths lying down, allowing your nervous system to settle.
  
  

Think of this as restoring your body’s internal rhythm.

Optional Add-On: Short Grounding Walk

A 10 minute walk supports circulation and lymphatic flow, helping your body integrate the benefits of your stretch session.

Today’s intention

Move with softness. Choose ease over effort.
Allow gentle movement to quiet inflammation and bring your body back into balance.

🌿 DAY 2 — CLEAN PLATE PRACTICE

Choose whole, unprocessed foods today.
Focus on colour, freshness, simplicity.

This is not about rules — it’s about nourishment.

DAY 2 — CLEAN PLATE PRACTICE

Whole Foods, Light Preparation, Living Nourishment

Today’s practice invites you to choose foods that are as close to their natural state as possible. Across many traditional healing systems, the wisdom is the same: the less we interfere with our food, the more life it gives back to us.

Raw and lightly cooked foods are considered “alive”—rich in natural enzymes, vitamins, antioxidants, and phytonutrients that support cellular repair, digestion, detoxification, and overall vitality. When we overcook food, much of this natural intelligence is lost.
Light preparation—steaming, sautéing, roasting gently, or enjoying foods raw—helps preserve the elements your body needs to nourish and heal.

In functional and integrative nutrition, whole foods in their purest form help regulate inflammation, stabilise energy, and give your digestive system a much-needed break from processing additives, sugars, and heavy fats. This is why today’s focus is simplicity: fewer ingredients, minimal cooking, more colour, more life.

This is not about restriction. It is about reconnecting with food as a source of energy, vibrancy, and healing.

How to practice it today

• Choose whole, unprocessed foods.

• Avoid deep frying or heavy cooking methods.

• Embrace raw fruits, vegetables, greens, and lightly cooked meals.

• Let colour be your guide: the brighter the plate, the more alive the nutrients.

• Eat slowly and stay connected to how each food makes you feel—lighter, clearer, more energised.
  
  

EXAMPLE CLEAN PLATE MENU FOR THE DAY

Breakfast

Raw Cinnamon Pear + Almond Bowl

• Fresh pear, sliced

• Sprinkle of cinnamon

• Handful of raw almonds

• Optional: teaspoon chia seeds
  
  

Natural enzymes + fibre to gently wake digestion.

Lunch

Living Rainbow Salad

• Mixed leafy greens

• Cherry tomatoes

• Cucumber

• Carrot ribbons

• Fresh herbs (parsley, mint, coriander)

• Simple dressing: olive oil + lemon
  
  

A colourful, enzyme-rich meal that hydrates and alkalises the body.

Snack

Raw Veggie Plate

• Carrot

• Red pepper

• Cucumber

• Tahini or hummus
  
  

Simple, crunchy, alive.

Dinner

Lightly Cooked Vegetable Tray + Simple Protein

• Zucchini, pumpkin, red onion, asparagus—roasted gently at a low/medium heat

• Olive oil, sea salt, thyme

• Served with: baked fish, tofu, or legumes
  
  

Cooked enough to warm and soften, but not enough to dull the nutrients.

Today’s intention

Choose foods with life force. Eat in a way that supports healing.
Let your plate remind you that nourishment can be simple, colourful, and deeply restorative.

12 Days of Wellbeing Reset

WELCOME 🌿

Welcome to your 12 Days of Wellbeing Reset — a gentle, supportive opportunity to pause, reset, and reconnect with your body.

You can begin this journey now, in the days leading up to Christmas, to create space, clarity, and balance during a busy season.

Or you can save it for the New Year, as a calm and intentional way to set the foundation for your health and wellbeing for 2026.

This program is not about restriction, discipline, or pressure.

It’s about small, intentional daily rituals that help your body rebalance naturally and restore your energy from the inside out.

Each day introduces one simple action, inspired by functional nutrition, mindful lifestyle practices, and my years of guiding clients through detoxing and holistic transformation at Studio Australia Barcelona.

These rituals are powerful on their own, and they also gently prepare your body and mind for deeper programs such as:

• The 24-Hour Juice Reset - coming in January!
• The 3-Day Raw Food Cleanse
• The Detox Journey 14-Day Cleanse
• Personalised Guided Detox & Maintenance Programs

Move through this reset in your own time.
Listen to your body.
Let this be a supportive return to balance — whenever you choose to begin.

✨ This is your journey back to wellbeing.

🌱 HOW TO USE THIS RESET

Each day:

✔ Read the simple ritual
✔ Make the time to introduce the practice
✔ Notice how your body responds
✔ Carry the intention through your day

You don’t need perfection — just presence.

DAY 1 — HYDRATION RITUAL

A Practice Rooted in Ancient Wisdom

Beginning the day with warm water has been part of traditional wellness systems for thousands of years. In Ayurveda, it’s used to ignite digestion and flush overnight toxins. In Traditional Chinese Medicine, warm water is believed to awaken vital energy and support healthy circulation. Throughout the Mediterranean, lemon was later added for its cleansing, digestive, and antioxidant properties.

Modern integrative medicine now supports what these ancient practices intuitively understood: warm water rehydrates the body, gently stimulates digestion, supports detox pathways, and awakens the system without stress. Lemon adds vitamin C, promotes liver function, and provides a natural alkalising effect.

This simple ritual reconnects you to your body each morning—hydrating, grounding, and creating space to set your intention for the day ahead.

Warm Water + Lemon to Awaken Your System

Begin your morning with a simple yet powerful ritual: a cup of warm water with fresh lemon.
Sip it slowly, breathe deeply, and allow this moment to anchor your intention for the day ahead.

Why this works — the functional, integrative perspective

This practice isn’t just a wellness trend. It supports your body on multiple levels:

1. Rehydrates After Sleep

Your body naturally becomes slightly dehydrated overnight. Warm water hydrates more efficiently first thing in the morning, helping your cells regain optimal function so your energy can rise gently and steadily.

2. Stimulates Digestion

Warm water increases circulation to the digestive tract, gently waking your metabolism.
Lemon contains citric acid, which encourages the production of stomach acid and digestive enzymes, helping the body break down food more effectively throughout the day.

3. Supports Detoxification

Hydration is one of the most important—and often overlooked—detox tools.
Warm water helps the liver perform its natural cleansing processes, while lemon provides antioxidants, particularly vitamin C, which supports the body’s detox pathways without being harsh or extreme.

4. Balances the Body’s pH Naturally

Although lemon tastes acidic, it metabolises to create an alkalising effect in the body.
This supports a balanced internal environment, which can positively affect inflammation, energy levels, and overall wellbeing.

5. Enhances Lymphatic Flow

Warm water helps move lymph more efficiently, reducing puffiness and supporting immune health.
This gentle activation is particularly beneficial in the morning when circulation is at its slowest.

6. Centers Your Mind

The ritual is as important as the drink itself.
Taking a few moments to be still, breathe deeply, and set an intention shifts your nervous system away from stress-mode and into a grounded, parasympathetic state—the state where healing, digestion, and clarity thrive.

Your intention for today

Choose one word or feeling you want to embody—ease, clarity, energy, kindness, focus.
Sip your warm lemon water and let this intention settle into your day.

Relaunching The Detox Journey

A new chapter in wellbeing, rooted in 15 years of experience and transformation.

For more than 15 years, The Detox Journey has been at the heart of my work in nutrition, metabolism, and lifestyle transformation. It began as a simple guide — a way to help people cleanse safely, reconnect to their bodies, and rebuild habits that supported long-term health.

Over time, it became much more.

It became a methodology.
A philosophy.
A structured pathway back to balance.
And, for many of my clients, the moment they finally began to feel like themselves again - or for the first time.

Today, I’m honoured to relaunch The Detox Journey as a refined, integrated wellbeing ecosystem — shaped by years of clinical experience, hundreds of programs with my clients, and the real conversations I’ve had with people seeking clarity, energy, and confidence in their bodies and the food they eat.

This isn’t just a detox.
It’s a journey into deeper understanding.

💚 Why Detoxing Still Matters — And What It Really Means

In a world filled with noise, quick fixes, and contradictory wellness advice, the word detox can so easily be misunderstood.

Detoxing is not about restriction.
It’s not about being denied joy with food.
And it is certainly not about perfection.

Real detoxing is a gentle, intentional process of supporting the body’s natural systems — digestion, elimination, hormonal balance, and metabolic function — so that you can feel lighter, clearer, and more grounded in your daily life.

It is about returning to balance.

After years of guiding clients through detox and nutritional programs, one truth has become abundantly clear:

When we create space in the body, everything else becomes clearer.

Your energy.
Your focus.
Your emotional resilience.
Your confidence.
Your decision-making.

Your body’s capacity to heal.

Cleansing the body often becomes the starting point for transforming the rest of your life.

🌱 The Detox Journey Method

To honour this evolution, The Detox Journey is guided by a simple and powerful three-phase framework:

PHASE 1 — CLEANSE

Supporting the body’s natural detox pathways using functional nutrition, strategic cleansing, and metabolic balance.

PHASE 2 — RESET

Rebuilding habits, stabilising blood sugar, restoring energy, and aligning daily actions with wellbeing.

PHASE 3 — INTEGRATE

Sustaining results through lifestyle rituals, mindful nutrition, and long-term balance.

This method underpins every program I offer — from gentle one-day resets to personalised, guided transformations.

🍃 What’s New in This Relaunch

This new chapter brings a beautifully expanded suite of resources designed to meet you exactly where you are:

✔ The 24-Hour Juice Reset

A gentle, one-day cleanse to restore clarity and energy.

✔ 12 Days of Wellbeing Reset

A free introduction to simple rituals that reconnect you to your body.

✔ The Detox Journey eBook

The original 14-day detox, classic program and still changing lives!

✔ Self-guided resets

Including the 3-Day Raw Food Cleanse and the 14-Day Classic Detox.

✔ Personalised nutrition programs

With metabolic typing, coaching, and tailored menus.

✔ High-touch guided programs

Including the signature 14-day, 30-day, and 12-week transformations.

Each offering meets a different need, yet all of them connect back to the same intention:

Help people feel lighter, clearer, stronger, and more at home in their bodies.

✨ A More Personal Approach

Over the years — through my work in Studio Australia Barcelona, detox and nutritional coaching, and transformational coaching — my approach has become more holistic.

Food alone does not transform us.
Habits alone do not transform us.
Motivation alone does not transform us.

Transformation happens when we connect the physical, mental, emotional, and behavioural layers of wellbeing.

This is why The Detox Journey has evolved into a fully integrated, lifestyle-focused pathway — not just a diet or a program, but a toolkit for long-term change.

🌷 What You Can Expect From This New Chapter

Over the coming months, The Detox Journey will become a space where you can find:

• Clear, trustworthy guidance

• Practical, evidence-informed detoxing

• Seasonal wellbeing rituals

• Simple recipes and meal structures

• High-level coaching insights

• Gentle daily practices to integrate into your lifestyle

• A community of people transforming their relationship with wellbeing
  

My intention is to make detoxing and nutritional reset simple, accessible, and deeply supportive — no matter your age, life stage, or current level of health.

⭐ Thank You for Being Part of This Journey

Whether you’re joining for the first time or returning after many years, I’m grateful to share this next chapter with you.

The Detox Journey has always been about creating space — in the body, the mind, and the everyday rhythms of life — so that transformation can unfold naturally and sustainably.

Here’s to clarity, balance, and the courage to begin again.

Looking forward to working with you,
Mandy 🌿
Transformational Specialist
Director, Studio Australia Barcelona

Honey glazed Moroccan carrots

#GlobalCommunityDetox 2020

A quick side dish or vegetarian option to accompany lentils, brown rice or wild rice!

INGREDIENTS

1 kg carrots

1 tablespoon olive oil

1 tablespoon honey or agave

1 teaspoon ground cumin

1/2 teaspoon ground ginger

1/2 teaspoon ground coriander

1/4 teaspoon ground cinnamon

Salt and black pepper to taste

2 tablespoons fresh mint (chopped)

METHOD

• Pre-heat oven to 400 F

• Peel the carrots

• Combine all ingredients & toss with carrots

• Season to taste

• Cook on baking paper for 20-30 mins.

• Serve  topped with chopped fresh mint

Serve with lentils with fresh mixed herbs and grated fresh carrots!

Healthy Food Places Barcelona #24 - Loup & Filles Juice

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Heads up, I think these guys make the best and most delicious juice in Barcelona! 

Last week I went for a visit to the Loup & Filles production kitchen at The Green Spot in the Born to speak to co-founder Tamsin Wright.

Tamsin explained that the passion behind the brand is to create an exceptional nutritious cold pressed juice that has no pasteurization or artificial preservatives.  You are drinking pure organic vitamins and minerals.

The juices are all organic, hand made and the company sources their fruit and vegetables solely from local growers, with one exception, the pineapple, that comes from Costa Rica.

She went on to explain that many juices on the market have extended shelf life due to HPP, or high pressure processing, which is a method of pasteurization through pressure.  The problem with this is that you are paying a premium price for a nutrient dense, fresh organic unprocessed juice and it’s not fresh!

Loup & Filles juices have a shelf life of 5 days so you know it’s still packed with the good stuff and they come in sustainable 270ml glass bottles.  One of the other points that Tamsin pointed out was that non-organic fruits, especially citrus, are sprayed with fungicides to prolong their shelf life.

When you are juicing the whole fruit including the peel these toxins end up in the juice and can cause serious health issues.

Every batch at Loup & Filles is overseen by the engineer of production Virginia who checks for acidity, sweetness and the right balance of flavors to ensure that there is consistency with the product despite the season and ripeness of the fruit.

As the company is only 6 months in operation at this stage they have opted to having 6 juices on their menu with two of those being seasonal because they have kale (winter) and watermelon (summer) as ingredients.

I was fortunate to arrive just at the new batch of India was finished and ready to bottle.  I have to say it was heavenly and I could taste every ingredient.  Perfectly balanced and zinging!  And I don’t really like carrots!

If you are wanting to choose the best juices for these colder months and to drink during your cleanse I would recommend you go for Luna, because of the detoxing benefits of beetroot and the warming properties of the ginger and India because of the turmeric with it’s healing properties to fight off the winter bugs.

My favorite is Alma!  Green, full of kale, alkaline rich and packed with vitamins!

So if you are in Barcelona and wanting the convenience of the right cold pressed fresh organic juice for a one-day cleanse or just to have in the fridge for the family I recommend that you try these juices!

And if you are a client or friend at Studio Australia Barcelona we will be offering a special pick up of Loup & Filles juices from the center each week.

Ask us for an order form!

Mandy x

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Lugares de comida sana en Barcelona #24 - Loup & Filles

Directors of Loup&Filles, Tamsin Wright and Paola Ospina at Studio Australia Barcelona!

¡Ojo! ¡Creo que ellos hacen el mejor zumo y lo más delicioso de Barcelona!

La semana pasada fui a visitar a Loup & Filles en su cocina de producción en The Green Spot en el Borne para hablar con su cofundadora, Tamsin Wright.

Tamsin me explicó que la pasión detrás de su marca es crear un zumo cold-pressed excepcional y nutrititivo no pasteurizado y sin conservantes artificiales.  Estás tomando vitaminas y minerales organicos y puros.

Todos los zumos son ecológicos, caseros y hechos con frutas y verduras cultivadas localmente, con la excepción de la piña que proviene de Costa Rica.

Siguió explicando que muchos zumos del mercado tienen una vida útil prolongada gracias a una elaboración de alta presión, un método de pasteurización con presión.  El problema con esto es que pagas un alto precio por un zumo fresco, ecológico, rico en nutrientes y no procesado...¡y ni está fresco!

Los zumos de Loup & Filles tienen una vida útil de 5 días y todavía están llenos con todo lo bueno y envasados en botellas de cristal sostenibles de 270ml.  Otro punto que remarcó era que las frutas no ecológicas, particularmente los cítricos, están rociadas con fungicidas para prolongar su vida útil. 

Cuando estás exprimiendo una fruta entera, includo la piel, estas toxinas terminan en el zumo, lo cual puede provocar problemas de salud.

Cada lote producido en Loup & Fille está supervisada por la ingeniera de producción, Virginia, que comprueba la acidez, dulzura y equilibrio de sabores para asegurar que haya coherencia con el producto a pesar de la temporada y madurez de la fruta. 

Como la empresa solo lleva 6 meses en operación, de momento han optado por 6 zumos en su carta con dos de ellos siendo de temporada ya que tienen como ingredientes el kale (invierno) y la sandía (verano).

Tuve la suerte de llegar justo cuando la nueva producción de India estaba por acabar y estar embotellado.  Tengo que decir que fue divino y pude saborear cada ingrediente.  ¡Perfectamente equilibrado y con sazón!  ¡Y no soy muy de zanahorias!

Si buscas elegir los mejores zumos para estos meses de frío o para tu limpieza, recomiendo que pruebes el zumo Luna por las propiedades detoxificantes de la remolacha con el calentimiento del jengibre.  Y el India por su cúrcuma y propiedades curativas para ponerte fuerte contra las gripes invernales. 

¡Mi favorita es el Alma!  ¡Verde, lleno de kale, alcalino y repleto de vitaminas!

Si te encuentras en Barcelona y quieres la comodidad de un zumo cold-pressed fresco y ecológico para una limpieza de un día, o para tener en tu nevera para la familia, ¡recomiendo que pruebes estos zumos!

Y si eres cliente o amigo de Studio Australia Barcelona, ofreceremos un punto de recogida de los zumos Loup & Filles en nuestro centro cada semana.

¡Pídenos el formulario de pedido!

Mandy x

Caring for your skin while you cleanse

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Your skin is the largest organ on your body.  Through the skin we eliminate toxins, regulate our temperature and are protected from diseases, bacteria and the sun.

While we are cleansing it is important to exfoliate the skin to remove the dead cells and stimulate the lymphatic system to assist in the detox process.

A easy way to do this is by brushing your skin with a natural soft bristle brush.

The action of brushing the skin not only energises and invigorates the skin making you look radiant but the process also activates the lymphatic system promoting the elimination of metabolic waste from the body.

I recommend you brush you skin every day while you are cleansing.

The best time to do this is before you have your shower.

Take your skin brush and start at your ankles, brush the skin upwards toward the knees with firm strokes.  You don't want to damage the skin so make the pressure accordingly.

With regular strokes brush both legs and continue to your thighs and buttocks.  

We always brush towards the heart as this is where the lymph fluid is headed in the body as it travels through the blood stream.

Continue brushing your stomach and lower back.  It is good to have a brush with a handle as this makes it much easier to reach your back!

Brush your hands and up your arms, again towards the heart.  Use the brush with the handle to come up your back and then over your, shoulders down your and chest to your heart on both sides.

The whole process should take about 5 minutes.

Then jump in the shower.

You will feel revitalised!

Let me know if you have any questions.

M x

PS.  Body brushing is also great for getting rid of cellulite!

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Cómo cuidar a tu piel durante una limpieza

Tu piel es el órgano más grande de tu cuerpo.  A través de la piel, eliminamos toxinas, regulamos nuestra temperatura y estamos protegidos de enfermedades, bacterias y el sol.

Durante una limpieza, es importante exfoliar la piel para quitar las células muertas y estiumlar el sistema linfático para ayudar el proceso de purificación.

Una manera fácil de hacerlo es cepillar la piel con un cepillo natural de cerdas suaves.

El acto de cepillar la piel no solo energiza y vigoriza la piel, lo cual hace que brilles, sino también activa el sistema linfático para promover la eliminación de residuos metabólicos del cuerpo.

Recomiendo que cepilles tu piel cada día durante una limpieza.

El mejor momento de hacerlo es antes de ducharte.

Con tu cepillo de piel, empieza por los tobillos, cepillando firmemente hacia arriba en dirección de las rodillas.  Ajusta la presión como necesitas para no dañar la piel.

Con trazos uniformes, cepilla ambas piernas y continua hasta los muslos y glúteos.

Siempre cepillamos en dirección del corazón ya que el líquido linfático va en esta dirección por el flujo sanguíneo.

Continua por el estómago y espalda inferior.   ¡Es mejor tener un cepillo con un mango para poder llegar atrás más fácil!

Cepilla tus manos y brazos hacia el corazón. Usa el cepillo con el mango para subir por la espalda y después sobre tus hombros y pecho hasta el corazón en ambos lados.

El proceso entero debe tardar unos 5 minutos.

Y después dúchate.

¡Te senitrás revitalizado!

Avísame si tienes cualquier pregunta.

M x

PS.  ¡Cepillar el cuerpo también es muy bueno para eliminar la celulitis!

© 2015-2018 TheDetoxJourney.com

6 Favourite Soup Recipes to Cleanse your Body

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Cleansing in winter is a little tough so you need to keep the body nourished and warm.

Soups are a great way to do this.  Easy to make and perfect for all the family!

Make a little extra so you have enough for a few days.  Saves time and there's always something nourishing to eat if you get hungry.

Here's a 3 of my favourite soup recipes that I make regularly in the colder months for you to try.

Cauliflower and Leek Soup with fried thyme and black potatoes
Roasted Root Vegetable Soup
Spicy Ginger, Carrot & Apple Soup
Detox Miso Soup - you will find this recipe on page 128 in your copy of The Detox Journey

For those of you who are following the cleanse in Summer give these refreshing raw soups a go!

The Thai Detox Soup is AMAZING!  It can be served warm, but I prefer it cold!

Raw Thai Detox Soup
Detox Vegan Vichyssoise

Happy cleansing!

M x

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6 recetas favoritas de sopa para purificar tu cuerpo

Como hacer una limpieza en el invierno puede ser difícil, tienes que nutrir tu cuerpo y mantenerlo caliente.

Las cremas son una muy buena manera de hacer eso.  ¡Son fáciles de hacer y perfectas para toda la familia! 

Prepara una cantidad suficiente para unos días.  Ahorrarás tiempo y siempre tendrás algo nutritivo para comer cuando tienes hambre.

Aquí comparto 3 recetas de mis sopas favoritas que hago a menudo en los meses fríos.

Crema de coliflor y puerro con tomillo frito y patatas negras
Crema de hortalizas de raíz asadas
Sopa picante de jengibre, zanahoria y manzana
Sopa de miso detox - puedes encontrar esta receta en la página 128 de tu copia de The Detox Journey

Para los que están siguiendo la limpieza en el verano, ¡prueba estas sopas raw refrescantes!

¡La sopa tailandesa desintoxicante es DELICIOSA!  Se puede servir caliente, ¡pero yo la prefiero fría!

Sopa tailandesa "raw" desintoxicante
Vichyssois detox vegana

¡Feliz limpieza!

M x

© 2015-2018 TheDetoxJourney.com

New Year’s Cleanse

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Happy New Year!

January is the middle of winter in Barcelona and a difficult time to cleanse so if you are joining us in the northern hemisphere you need to be kind to your body and keep it warm.  Soups, legumes and cooked veggies are on the menu!

If you are in Australia right now you are sweltering so enjoy the relief you will get for your body from the fresh and raw recipes!

Basically what we want to do on this cleanse is allow your organs to rest and reset.  We are going to do this by eliminating the following list of items from your life for 7 days.

•   meat

•   dairy

•   wheat and gluten

•   processed sugars

•   processed foods

•   caffeine

•   salt - except sea salt and vegetable salts

•   alcohol

•   cigarettes

•   recreational drugs

To get prepared here is your checklist.

•   Clean out the cupboards

•   Find an ally

•   Prepare the family and friends

•   Block out 7 days in your diary

•   Dust off your copy of The Detox Journey or get your copy here!

Remember to check out our hints every day on Facebook, Instagram and Twitter and let us know how you’re going!   

Limpieza del nuevo año

¡Feliz año nuevo!

Enero es la mitad del invierno aquí en Barcelona y un momento difícil para hacer un detox, así que si estás participando desde el hemisferio norte, necesitas tratar bien a tu cuerpo y manténlo caliente.  ¡Sopas, legumbres y verduras cocidas están en la carta!

Si estás en Australia ahora, estás aguantando el sol sofocante, así que disfruta del alivio que sentirás con las recetas frescas y crudas.

Básicamente, lo que queremos que hagas en esta limpieza es dejar que tus órganos descansen.  Vamos a hacerlo a través de la eliminación de los siguientes alimentos de tu vida durante 7 días.

•   carne

•   lácteos

•   trigo y gluten

•   azúcares refinados

•   alimentos procesados

•   cafeína

•   sal - a excepción a la sal marina y sales vegetales

•   alcohol

•   cigarillos

•   drogas recreativas

Para prepararte, puedes consultar la lista de control.

•   Limpia las alacenas

•   Busca un aliado

•   Prepara tu familia y amigos

•   Reserva 7 días en tu agenda

•   Limpia el polvo de tu copia de The Detox Journey o encuentra tu copia aquí

¡Acuérdate de mirar nuestros consejos diarios en Facebook, Instagram y Twitter y avísanos cómo te va todo¡

© 2015-2018 TheDetoxJourney.com

The Detox Journey and Planet Diet

Meeting of two detox plans!

You might remember recently that we created the Cleansing Juice for Serra Mandri Farmacia to present at their detox conference.  It was at this event that we met Mimar Pont the Director of Planet Diet.

What was very interesting is that I have always struggled with how to support a group of our community that did not have the time (or will power!!!) to give their bodies a “detox” break or support their bodies with good nutritious food regularly.

For many of our clients going on a juice detox does not suit their lifestyle and I do not believe that this is sustainable for most people for more than a day or two.

When Mimar and I sat down to talk about our passion for healthy food and helping people to eat well we realized we had many things in common and for the first time I thought I had found a synergy with a company who I could recommend their product to our clients, especially those who needed the extra support of home delivery and convenience.

So who is Planet Diet?

Planet Diet, started by Mimar, is a Spanish company created with the intention of providing the modern day, “on-the-go” individual with nutritious bottled macrobiotic meal plans. 

Each meal is carefully planned and created by macrobiotic chef Bernard Benbassat and nutritionist Blanca Galofre.

Their tasty and 100% vegetarian soups, creams and broths are prepared following the traditional principles of macrobiotics and will help you lose weight, gain energy, eliminate toxins, and regain dietary order and simplicity during your detox or maintenance plan.

Ingredients are sourced seasonally and local where possible.

 What is Macrobiotics?

The Macrobiotic principals are based on the concept that an underlying natural order to all life exists and it teaches us how to live in harmony on every level, most prominently, within diet and health.

Macrobiotics is a way of eating.  It shows that a correlation exists between what you consume and who you become and how you feel overall.

The term actually originates from Greek, where “macro” means great and “bios” signifies life.  If one eats and lives in harmony with this innate order, they will achieve a natural state of health, happiness and peace.

When applied to your diet, macrobiotic practice believes that the foods you consume are composed of yin and yang energies that influence the state of your body and mind. Following these principles means only eating foods (primarily vegetables and grains) that balance, nourish and detoxify your body resulting in maintaining an optimal condition and well-functioning organism.

How can you try Planet Diet?

If you are interested in doing a detox and would like to try a Planet Diet program, they have available a 1, 3 or 6 day plan with 5 meals per day in the pack.

As a client of Studio Australia Barcelona and The Detox Journey if you use the code SAB when you make your order you will receive a 6% discount!

If you would like me to customize a plan to suit your lifestyle, diet and budget requirements I would be pleased to work with you.

Since we have started working with Planet Diet I have customized diets for clients who do not want to have a 100% liquid diet but would like to experience the macrobiotic meals and have the convenience of the plan.

They have had great results and we have achieved their goals of resetting their eating habits and loosing the couple of extra kilos they were carrying just in a week.

Just send me an email at mandy@psaustralia.com and we can make a time to meet!

Source: http://www.ohsawamacrobiotics.com/gomf-home/what-is-macrobiotics

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The Detox Journey y Planet Diet

¡El encuentro de dos programas detox!

No sé si recordarás que, hace poco, creamos un zumo detox para la Farmacia Serra Mandri que presentamos en su conferencia detox.  Fue en este evento donde conocimos a Mimar Pont, directora de Planet Diet.

Hasta ahora, siempre me había sido difícil encontrar la forma de motivar a las personas de nuestra comunidad que querían dar a su cuerpo un descanso “detox” o que necesitaban apoyar su dieta, más a menudo, con alimentos nutritivos, pero que, en ambos casos, no tenían tiempo (o la fuerza de voluntad!!!).

Para la mayoría de nuestros clientes, hacer un detox a base de zumos no se adecúa a su estilo de vida y no creo que sea sostenible para muchos por más de uno o dos días.

Cuando Mimar y yo nos sentamos a hablar sobre nuestra pasión por la comida sana y por ayudar a los demás a comer de forma saludable, nos dimos cuenta de que teníamos muchas cosas en común.  Por primera vez, vi que había encontrado una sinergia con una empresa cuyos productos podía recomendar a nuestros clientes, sobre todo a los que necesitan apoyo extra mediante la facilidad y comodidad de la entrega a domicilio.

¿Qué es Planet Diet?

Planet Diet, fundado por Mimar, es una empresa española creada con la intención de proporcionar comidas nutritivas y macrobióticas embotelladas a los que llevan un estilo de vida moderno “sobre la marcha”.  

Cada comida ha sido planificada, cuidosamente, por el chef macrobiótico Bernard Benbassat y la nutricionista Blanca Galofre.

Sus sabrosas sopas, cremas y caldos, 100% vegetarianos, están preparados según los principios tradicionales macrobióticos y te ayudarán a perder peso, aumentar energía, eliminar toxinas y obtener regularidad y simplicidad en tu dieta durante un detox o programa de mantenimiento.

Los ingredientes son de temporada y de proximidad siempre que es posible.

¿Qué significa el termino macrobiótico?

Los fundamentos macrobióticos se basan en el concepto de que un orden natural subyacente existe en toda la vida y nos enseña cómo vivir en armonía a cada nivel, poniendo el foco en la dieta y salud. 

Macrobiótico es una forma de comer.  Muestra la correlación que hay entre lo que comes y quién eres y cómo te sientes.

El término procede del griego que “macro” significa bien y “bios” que significa vida.  Si uno se alimenta y vive en armonía con este orden intrínseco, logrará un estado natural de salud, felicidad y paz.

Con respeto a tu dieta, la práctica macrobiótica cree que los alimentos que consumes están compuestos de energías yin y yang que influyen el estado de tu cuerpo y mente.  Seguir estos principios significa comer solo los alimentos (principalmente verduras y cereales) que equilibran, nutren y desintoxican el cuerpo, con el fin de mantener una condición ideal y un organismo que funciona de óptima.

¿Cómo puedes probar Planet Diet?

Si estás interesado en hacer un detox y te gustaría probar un programa de Planet Diet, disponen de planes de 1, 3 o 6 días con 5 comidas por día por pack.

¡Como cliente de Studio Australia Barcelona y The Detox Journey, si usas el código SAB cuando hagas tu pedido, recibirás un 6% de descuento!

Si te gustaría que yo te hiciese un plan personalizado y adaptado a tu estilo de vida, dieta y presupuesto, estaré encantada de trabajar contigo.

Desde que hemos empezado a trabajar con Planet Diet, he personalizado dietas para clientes que no quieren tener una dieta 100% líquida, sino que prefieren probar las comidas macrobióticas y beneficiarse de la comodidad que ofrecen sus programas.

Todos mis clientes han tenido muy buenos resultados y hemos logrado sus metas de restablecer sus hábitos alimentarios y perder los kilos extras que habían ganado en tan solo una semana.

Puedes enviarme un correo electrónico a mandy@psaustralia.com y podemos concertar una hora para quedar.

Source: http://www.ohsawamacrobiotics.com/gomf-home/what-is-macrobiotics.

© 2015-2017 TheDetoxJourney.com

Natural skincare on your detox - MooGoo

Español a continuación ISpanish to follow

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Your skin in your largest organ and is one of the main organs through with we eliminate toxins when we are detoxing.

In fact we sweat about 10% of the toxins out of our skin during a detox.  

It's why we recommend that you body brush every day before showering as part of your detox routine to remove the dead skin cells and also stimulate the lymphatic system to release toxins.

On the other hand your skin is also an organ that absorbs toxins into the body.

Whether that be from pollution and the environment, the household cleaning products you use or your beauty care routine.

Many of these contain harsh chemicals and additive that can have harmful effects on your body, skin and immune system.

Personally, it wasn't until a dear friend was diagnosed with cancer that I really took seriously the responsibility of using organic and environmentally friendly products in my lifestyle.

It was a huge wake up call.

So what should you look for when you are searching for natural skincare products?

Here's what our friends at MooGoo recommend:

Ingredient Philosophy

Everyone has personal preferences for ingredients they like and dislike. We love natural plant oils and extracts. We are also one of the few companies to be proud to show all our ingredients on our website, not just the pretty ones.

The ingredients you won’t find in our products include:

• Paraffin Oil (Mineral Oil) Synthetic
• Preservatives such as Parabens, Phenoxyethanol, Formaldehyde Donors. (We love Hops, although sometimes you can smell Hops.) 
• PEG’s and Synthetic Penetration enhancers. 
• Sodium Laureth Sulphate or harsh cleansers. (simply because there are gentler, natural alternatives.) 

We are in love with the MooGoo products!

MooGoo are an Australia owned company.  Their entire range are natural and gentle and they even make a natural skin and fur care range for your pets!  Their slogan "totally lickable"!

We found the range when we went back to Australia for Christmas last year.  It was everywhere and we were so impressed, not just with the products but their philosophy, that we contacted the company to see how we could help spread the word about MooGoo.

Would you like to win a box of MooGoo products?

We have a pack to give away!  

Just send us an email at info@studioaustraliabarcelona.com telling us why you would like to try the MooGoo products and you will be in the draw to win.

The winner will be announced on the 22nd of May via their email and on our FaceBook page.

Good luck!

M x

Conditions:

• Products will be sent to the winner without the box.
• By entering this competition you are agreeing to subscribe to our database.
• Products will be sent to the winner via normal mail on the 23rd of May.
• No responsibility will be taken by us for issues that might occur due to customs.

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El cuidado de la piel natural durante tu detox - MooGoo

Cuidado natural para tu piel durante el detox: MooGoo

Tu piel es el órgano más grande de tu cuerpo y es uno de los órganos principales a través del cual eliminamos toxinas.

De hecho, durante un detox, eliminamos alrededor del 10% de las toxinas a través de la transpiración.

Por eso, te recomendamos que uses un cepillo para el cuerpo cada día, antes de ducharte, como parte de tu rutina detox para retirar las células de piel muertas y, al mismo tiempo, estimular el sistema linfático, contribuyendo así a eliminar más toxinas.

Pero tu piel también es un órgano que absorbe toxinas a través de la polución, el medio ambiente, los productos de limpieza o tu rutina de belleza.

Muchos de estos productos contienen químicos y aditivos que pueden tener efectos dañinos para tu cuerpo, tu piel y tu sistema inmune.

En mi caso, no empecé a considerar, seriamente, la responsabilidad de incorporar productos orgánicos y respetuosos con el medio ambiente en mi estilo de vida, hasta que una amiga fue diagnosticada de cáncer. Fue una señal de alerta.

Así que, ¿qué es lo que debes tener en cuenta cuando busques productos naturales para el cuidado de la piel?

Estas son las recomendaciones de nuestros amigos de MooGoo:

 La filosofía de los ingredientes

Todos tenemos nuestras preferencias personales acerca de los ingredientes. Hay que nos gustan y hay que no.

A nosotros nos encantan los aceites vegetales y extractos naturales.

También estamos orgullosos de ser una de las pocas empresas que muestran todos sus ingredientes en la página web. No solo los buenos.

Los ingredientes que no encontrarás en nuestros productos incluyen:

• Aceite sintético de parafina. (Aceite mineral).
• Conservantes como los parabenos, fenoxietanol y formaldehido. (Nos encanta el lúpulo, aunque a veces puedas olerlo.) 
• Potenciadores de penetración sintéticos y PEG´s. 
• Sulfato de sodio Laureth o limpiadores agresivos. (Simplemente, porque existen alternativas más suaves y naturales.) 

¡Estamos enamoradas de los productos de MooGoo!

MooGoo es una empresa australiana.  Su completa gama es natural y suave. ¡También tienen una línea para el cuidado de la piel y pelo de tus mascotas!  Su eslogan es: Totally lickable. Porque es tan natural que se puede lamer.

Descubrimos los productos de MooGoo cuando fuimos a Australia las pasadas Navidades. Estaban por todas partes y quedamos impresionadas, no tan solo con los productos sinó también con su filosofía. 

Decidimos contactar con la empresa para ver cómo podíamos ayudar a dar a conocer el mensaje de MooGoo. 

¿Te gustaría ganar una caja de productos MooGoo?

¡Tenemos una caja para regalar!

Para participar en el sorteo, tan solo tienes que enviarnos un correo electrónico a info@studioaustraliabarcelona.com explicándonos por qué te gustaría probar los productos de MooGoo.

Anunciaremos nuestro ganador o ganadora el 22 de mayo a través de su correo electrónico y en nuestra página de FaceBook.

¡Buena suerte!

M x

Condiciones:

• Los productos se enviarán al ganador/a sin la caja.
• Al participar en este sorteo, aceptas que tus datos pasen a formar parte de nuestra base de datos.
• Los productos se enviarán al ganador/a el 23 de mayo por correo ordinario.
• No nos hacemos responsables de posibles problemas debidos a las normas de aduanas.

© 2015-2017 TheDetoxJourney.com