In case you hadn't realized, its hot outside and you are busier than ever. The day never ceases and shuttling the kids to and from their exciting summer activities makes you feel like you’re the midfielder in your little one’s soccer match. You still seem to balance your other responsibilities though, while every now and again sneaking in a solo mommy moment. It's important for busy moms to take time for themselves, to care for their bodies. With the temperature rising it may be time to give your body a much needed break.

This summer, why not engage in a gentle cleanse to rejuvenate your body, get your blood flowing, rid yourself of toxic buildup, and prepare yourself for the fall season? The heat and our normal stress inducing daily activities can take a toll on the body, causing fatigue and muscle tension.

A cleanse can allow you to continue your daily routine with some lifestyle modifications that are good for your body, mind, and spirit. Remember, every little bit counts so do what you can to make improvements that will translate into big changes in the system. And as with everything, be sensible about what you can or cannot tolerate. If you start to feel weak or dizzy, modify the plan accordingly.

1. Drink more water. All metabolic processes in the human body require H2O. Our bodies are 75 percent water. Even the brain is 85 percent of the clear stuff. It’s water that energizes and activates the solid matter. If you’re not drinking enough, some functions of the body will suffer. Dehydration produces system disturbances. A well hydrated body will ensure better digestion, assimilation of nutrients, and more efficient metabolism. Raw fruits and vegetables are largely composed of water, so upgrade your intake.

Water cleanse: Lemon-Chlorophyll Tonic 1 lemon 8 oz of water 1 tbsp of liquid chlorophyll Squeeze lemon juice into an 8 oz glass of water and add 1 tbsp of liquid chlorophyll. Chlorophyll is plant blood, in essence. It regulates the blood and balances blood sugar, which ultimately helps to ward of sugar cravings. Drink in the morning for a good wake-up boost.

2. Just juice it! Increasing your daily juice intake will also be paramount during your cleanse. Try interesting combinations that can be processed in your high speed blender, and if you have a juice extractor on hand, juice it! Blend fruits and veggies with high water content, like melons and cucumbers. Try pineapple, cucumber, and apple as a combo, or even watermelon juice (great benefits for men!). You can even convert your juices into tasty ice treats in the form of popsicles.

Juice cleanse: Green Supreme 2 apples 1/2 lemon 1 inch piece of ginger kale, collards, green chard, parsley Run ingredients through a juicer for a refreshing green mix.

3. Get green. Eat two salads daily. I'm not talking your tuna salad or chicken salad with ranch dressing. I mean leafy green salads. In the summer, an abundance of greens grow, that make for great salads. Try mixing it up a bit—look out for mache, pea shoots, mesclun greens, purslane, lamb's quarters, and mizuna, to name a few. These summer greens will give your salad an extra boost of flavor. Add your favorite toppings which might include legumes, olives, avocado, raw/toasted nuts, or seeds.

Try this Flaxseed oil dressing 1/2 cup extra virgin olive oil 1/2 cup organic flaxseed oil 4-6 tbsp balsamic vinegar (or apple cider vinegar) 1 1/2 tbsp Dijon mustard 1 tbsp finely minced fresh shallots or garlic scapes Add sea salt and black pepper to taste Wisk the oils together, add the vinegar and mustard, then shallots, and salt and pepper. Will yield about 1 1/2 cups. Store airtight in the fridge.

4. Go ape! Eat raw by adding more nuts, seeds, and fresh fruit. Our primate relatives have the right idea. By munching on raw nuts, seeds, fresh fruits, and young leaves, they get adequate calcium, protein, and essential fats from their vegetarian diets.

Eat ape-like: During snack times, reach for a piece of fresh juicy fruit or a handful of nuts instead of a bagel or crackers.

5. Get your flow on! Stay centered with yoga asanas (positions) and deep breathing for body revival. Move your body and relieve your mind with yoga poses and breathing that helps restore and center you.

Try: Sitali breath. Sit in a relaxing position and close your eyes. Wind your tongue into a u shape as you inhale, allow the cool air to pass into the mouth, and as you exhale allow the warm breath to exit through the mouth as you maintain the u-shape with your tongue.

Try: Savasana (corpse pose). Lie on your back and place your arms about a foot away from your body, with palms facing up. Shrug your shoulders, then integrate them onto your back. Rest for 10 minutes this way.

Try: Balasana (child's pose). Come onto your knees, send your hips back to rest onto your heels, and bring your torso forward to allow the chest to rest onto the thighs. Let your arms can fall alongside the body to cup the feet. Or extend your arms away from the body, palms facing down.

Try: Leg drain (legs up the wall). Lie on your back with your bottom about two feet away from the wall. Walk your legs up the wall and keep them elevated above your heart to drain the blood out of the legs and feet and circulate back up to your heart. This helps with swelling that occurs do to excessive heat (or sitting in an office chair all day).

6. Mocktails anyone? Get your friends involved! Have some girlfriends come for smoothies and juice cocktails, just remember to hold the alcohol.

Try: Wild blueberry smoothie. 1 1/2 cups pure water 3 tbsp agave nectar or honey 1 tsp vanilla extract 10 oz frozen wild blueberries 1/2 cup frozen banana Place all ingredients in a blender and process on high until creamy and smooth. It’s full of antioxidants, vitamins, and minerals.

7. Rest up! Rest is so necessary during cleansing time. As your body sheds toxins, restores tissues, and generates new healthy cells, it requires a great deal of rest. Find relaxation time during your day, even if it’s just 10 minutes between activities or going to bed an hour earlier.

About the author Latham Thomas, HHC, AADP, co-founder Panela Productions - Mixing it Up!

Latham Thomas, founder of Tender Shoots Wellness, provides pre/postnatal integrative wellness services for expectant and new moms, including culinary, yoga, and nutritional support. Check her out online at www.tendershootswellness.com.