Monday, January 24, 2011
WELLNESS FAIRY: Day 7, Sunday: Green Your Cleaning
WELLNESS FAIRY: Day 7, Sunday: Green Your Cleaning: " Day 7, Sunday: Green Your Cleaning Swap Out Toxic Cleaners Many household cleaners are loaded with synthetic chemicals shown to ..."
Day 7, Sunday: Green Your Cleaning
Day 7, Sunday: Green Your Cleaning
Swap Out Toxic Cleaners
Many household cleaners are loaded with synthetic chemicals shown to pollute indoor air and harm your health. But you don't need to purchase all new products to detox your home -- just whip up your own cleaners using vinegar and water (great for cleaning surfaces, especially glass), and baking soda for scrubbing sinks, stoves, and tubs.
Look over your stress log and make a note of any patterns or repeated offenders. To stop those stressors from setting off tension and anger, pick a phrase to repeat whenever you're faced with your top triggers.
"Choose something to say that has a special meaning to you, but don't include any negative words," says mind-body expert Kate Hanley, author of "The Anywhere, Anytime Chill Guide." "You could say 'Peace,' and repeat it silently with each exhale. Or something like 'Everything is okay,' which is more plain-language but still soothing."
Today's Meal Plan
Today's Recipe
Divide each serving of this recipe salmon and lentils recipe into two to make mini meals for this week, or have the salmon for lunch and set the lentils and veggies aside for later.
Ingredients
Serves 4- 1 medium red onion, diced
- 1 carrot, peeled and diced
- 1 stalk celery, diced
- 1 bay leaf
- 1 cup green lentils
- Kosher salt and freshly ground black pepper
- 2 tablespoons extra-virgin olive oil, plus more for drizzling
- 1 tablespoon fresh lemon juice
- 3 cups baby arugula (1 1/2 oz.)
- 4 6-oz. fillets wild salmon, skinless
Directions
- In a medium pot, bring onion, carrot, celery, bay leaf, and lentils to a boil. Reduce to a simmer and cook until lentils are tender, about 25 minutes. Drain. Season with salt and pepper. Add olive oil and lemon juice. Stir in arugula and cover to keep warm. Meanwhile, heat oven to 375 degrees. Arrange fillets in a baking dish. Drizzle with olive oil and season with salt and pepper. Cover with foil and bake until cooked through, about 16 to 18 minutes. Serve with lentils and squeeze with lemon juice.
Today's Fitness Rx
Give it all you've got today: a full sequence of both Yoga Release and Back Strengthening moves, plus 30 continuous minutes of walking. How do you feel after a full week of daily exercise? Share your experience with others in our community.
WELLNESS FAIRY: Day 6, Saturday: Seek Healthy Rewards Treat Yourse...
WELLNESS FAIRY: Day 6, Saturday: Seek Healthy Rewards Treat Yourse...: "Day 6, Saturday: Seek Healthy RewardsTreat YourselfFor a healthy reward, visit a spa or massage school for a detox-promoting rubdown (such a..."
Day 6, Saturday: Seek Healthy Rewards Treat Yourself For a healthy reward, visit a spa or massage school for a detox-promoting rubdown (such as shiatsu, lymphatic, or Swedish massage). "Saunas are also excellent for clearing out toxins," notes naturopath Brooke Kalanick. Read more at Wholeliving.com: Whole Living Action Plan 2011, Week 1: Pare Down and Purify
Day 6, Saturday: Seek Healthy Rewards
Treat Yourself
For a healthy reward, visit a spa or massage school for a detox-promoting rubdown (such as shiatsu, lymphatic, or Swedish massage). "Saunas are also excellent for clearing out toxins," notes naturopath Brooke Kalanick. Or Reki Energy Healing session. I AM REIKI MASTER/ TEACHER . Would be happy to help.
Weed Out Your Schedule
"Overbooking yourself is a major stressor," says mind-body expert Kate Hanley, founder of msmindbody.com. Review your schedule for the next week, and eliminate one commitment that you no longer find essential or fulfilling
Clear Your Clutter
Spend 1 to 3 hours tackling problem areas in your home (clothes on the floor, a crowded closet, jammed-up drawers). Give away or donate any items you no longer need or want. Moving forward, devote 10 minutes daily to decluttering your living space.
Today's Meal Plan
Each day this week, eat five or six small meals rich in fruit, vegetables, and other complex carbs. Supplement with organic, hormone-free animal protein if you want. A typical meal might be three ounces of protein (the size of a smartphone), 1/4 to 1/2 cup carbs (whole grains, sweet potatoes, or fruit), and unlimited nonstarchy vegetables like leafy greens.Today's Recipe
Halve or quarter a small avocado and remove pit. Drizzle with 1 teaspoon of your highest-quality olive oil and sprinkle with coarse salt and fresh pepper to taste. Spark with a squeeze of fresh lime.
Today's Fitness Rx
Again today, double up on your stretching and strength training: Make time for both your Yoga Release and Back Strengthening Routines. Finish (or start) the day strong with a 25-minute walk.WELLNESS FAIRY: Day 5, Friday: Assess Your Health
WELLNESS FAIRY: Day 5, Friday: Assess Your Health: "Day 5, Friday: Assess Your HealthCheck InYou're wrapping up your first week of the Action Plan, but first you have to make it through the w..."
Day 5, Friday: Assess Your Health
Day 5, Friday: Assess Your Health
Check In
You're wrapping up your first week of the Action Plan, but first you have to make it through the weekend. Today, assess your energy level, mood, and overall health since you started cleansing. Do you feel energized or sleepy? Fired up or frustrated?
"Food sensitivities can lead to lots of different problems -- like brain fog, anxiety, insomnia, digestive issues, and congestion -- so make a note if any of those symptoms seem to have improved," advises naturopathic physician Brooke Kalanick. And above all, don't judge whatever it is you do feel. Realize that a big change like this one can affect mind and body across the board.
"Food sensitivities can lead to lots of different problems -- like brain fog, anxiety, insomnia, digestive issues, and congestion -- so make a note if any of those symptoms seem to have improved," advises naturopathic physician Brooke Kalanick. And above all, don't judge whatever it is you do feel. Realize that a big change like this one can affect mind and body across the board.
Ease Your Commute
On your drive (or ride) to work, turn on some soothing music -- or just sit in silence. When you come to a stop, use that moment of stillness to take a few slow, deep breaths. If you travel by public transportation, act as a "human tape recorder" by tuning into all the sounds around you, suggests mind-body expert Kate Hanley. "Because we tend to home in on just one sound, reversing the way we listen can give our brains a break and leave us more refreshed," she explains.
Catch Yourself Complaining
And stop! Ask yourself what's really causing your rant -- do you feel stuck? Resentful? The idea isn't to bury your feelings, but to get at the heart of what's bothering you most, and keep yourself from perpetuating a story rather than a solution to change whatever it is that's bothering you.
Today's Meal Plan
Each day this week, eat five or six small meals rich in fruit, vegetables, and other complex carbs. Supplement with organic, hormone-free animal protein if you want. A typical meal might be three ounces of protein (the size of a smartphone), 1/4 to 1/2 cup carbs (whole grains, sweet potatoes, or fruit), and unlimited nonstarchy vegetables like leafy greens. It might also be an apple with almond butter or a smoothie.Today's Recipe
Try this delicious almond and chicken soup with sweet potato, collards, and ginger.
Sweet potato and almond butter give this soup a creamy, decadent texture.
Ingredients
Serves 4- 4 cups chicken stock
- 1/2 yellow onion, diced
- 1 minced garlic clove
- 1 large sweet potato, peeled and diced (2 cups)
- 8 ounces boneless, skinless chicken breast, cut into 1-inch pieces
- 1/2 cup smooth almond butter
- 1 cup collard leaves, coarsely chopped
- 2 tablespoons minced fresh ginger
- Coarse salt and freshly ground black pepper
- 1 lime, cut into wedges
Directions
- Combine the stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for 20 minutes.
- In a small bowl, whisk together the almond butter and 1/2 cup of the soup mixture into a thick paste. Add the collard leaves and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter paste. Season with salt and pepper.
- Ladle the soup into bowls, and squeeze with lime wedge.
Today's Fitness Rx
Today, double up on your stretching and strength training: Make time for both your Yoga Release and Back Strengthening Routines. Finish (or start) the day strong with a 20-minute walk.Day 4, Thursday: Cultivate a Routine
Day 4, Thursday: Cultivate a Routine
Segue into Sleep
Now that you're hitting the sack 30 minutes earlier, start cultivating a bedtime routine that will set you up for sounder slumber. Use that half hour to unwind with a book, a bath, simple stretching, or any activity that helps you mellow out.
Opt Out of Office Gossip
Joining in a water-cooler gab session can get you fired up in the moment -- but may leave you feeling lousy later on, says Kate Hanley, author of "The Anywhere, Anytime Chill Guide.""If people are trying to lure you into dishing the dirt, quickly touch your hand to your heart and ask yourself if this is something you really want to spend your time on," she suggests. "In most cases, the answers is probably 'no.'" So when the buzz starts, bow out, disengage, or at the very least, keep your opinions quiet.
Dissolve Tension with Breathing
Starting today, make a habit of taking five deep breaths each time you feel yourself tensing up or losing your cool. "As you inhale, imagine the air filling you up like a glass of water, filling in all the spaces in your torso," suggests Hanley. Upon exhaling, visualize yourself physically letting go of your stress, anger, and anxiety. Repeat as often as needed.
Find Some Quiet
When you get home from work, try to keep your surroundings as quiet as possible. "Home is where we relax and recharge," says Hanley. "If it's constantly buzzing with noise -- whether it's TV or kids screaming or dishwashers running -- we're going to be overstimulated." For more soothing sounds, turn on a fan, fountain, or mellow music.Today's Meal Plan
Lentils with Ginger, Golden Beets, and Herbs
Today's Fitness Rx
Add five more minutes to your daily walk -- for 20 minutes total today -- and repeat the Back Strengthening moves you first practiced on Tuesday.Day 3, Wednesday:
Day 3, Wednesday: Take Notes
Start a Stress Log
For the rest of the week, keep your journal on hand and make a quick note each time something or someone stresses you out. Notice when your muscles tighten, your heartbeat speeds up, or your breath quickens, and try to identify the source of your stress response
Sip Smart
Drinking hot water with lemon helps stimulate your digestive system and promote cleansing, says naturopathic physician Brooke Kalanick, author of "Ultimate You." It also gives you something steamy to sip in lieu of your habitual latte. For more healthy hydration, brew a cup of ginger tea, green tea, or caffeine-free chai.Push Up Your Bedtime
Sack out even earlier tonight: 10 minutes before last night's bedtime, 20 minutes before Monday's. If you're still not logging at least seven hours per night, move up your bedtime even further -- or make it your goal to get there, gradually, by week's end.Today's Meal Plan
Today's Recipe
Prepare a fresh fruit salad with applesauce-sweetened tahini and coconut flakes.
Day 2, Tuesday:
Adapt and Adjust
Banish Bad Vibes
If there's a coworker you can't stand, don't let your temper get the best of you. Rather than lashing out whenever your colleague's behavior interrupts or otherwise upsets your day, try taking a deep breath and repeating a simple mantra, such as "Everybody's doing the best she can."
Action Plan Recipes: Full Nutrition Info
Day 1, Monday: Simplify and Cleanse
Action Plan Recipes: Full Nutrition Info
Here is a nutritional breakdown for the recipes published in the January/February issue of Whole Living magazine.
Fresh Fruit with Applesauce-Sweetened Tahini
Per serving: 104 calories; 4 g saturated fat; 7 g unsaturated fat; 0 mg cholesterol; 36 g carb; 10 mg sodium; 4 g protein; 5 g fiber
Day 1, Monday: Simplify and Cleanse
Ditch Common Allergens
"These dishes are satisfying and hearty but also gentle on your body," Shaifia says of her detox meal plan. Mix and match the Week 1 recipes provided here, or make your own using the following elimination guidelines.Foods to Avoid
+ Added sugar
+ Processed foods or beverages
+ Alcohol
+ Caffeine
+ Wheat/gluten
+ Eggs
+ Dairy
+ Peanut products
+ Fruit juices (very high in sugar)
+ Soy, including soy sauce
+ Corn
Add Mindfulness to Your Meals
Each time you sit down to eat today, take at least 20 minutes to savor your food. Fully experience its flavor, aroma, and texture, chewing slowly and stopping when you're satisfied but not quite full.
Next: Tune Out
To round out your detox efforts -- and give your brain a break -- try a partial media fast. Keep your TV switched off, and limit your online time.
Cat/Cow 1
Start with Cat/Cow pose: Get on all fours, with hands below shoulders, knees under hips. Exhale and round your back, pressing navel toward spine. Next, arch your back as you inhale (next image). Do 8 to 10 times.
Extended Puppy
From all fours, exhale and press your heart toward the floor, lifting your hips and elongating the spine. Hold for 5 breaths.
From all fours, exhale and press your heart toward the floor, lifting your hips and elongating the spine. Hold for 5 breaths.
Forward Bend
With feet 4 to 6 inches apart, drape your torso over your knees and let your head relax. Hold for 5 breaths, then roll up.
Downward Dog
Start on all fours, with hands under your shoulders. Curl your toes, take a breath, and, as you exhale, press into your hands, lifting your hips back. Holding the pose, keep your spine straight (bending your knees if need be) and your weight resting evenly between the legs and arms.
Back-Strengthening Routine
Seated Twist 1
The following back strengtheners were designed to be performed during Week 1 of the Whole Living Action Plan on Tuesday, Thursday, Friday, Saturday, and Sunday. "You may feel bouts of low energy this week, so go easy," says fitness pro Ellen Barrett, creator of the DVD "Fusion Flow."For this seated twist, sit on the floor and bring both legs over to the left, knees bent. Keeping your spine straight, take a deep breath, then exhale and twist to the right, reaching your left hand across your right knee and your right arm around the back of your waist. Look straight ahead or over your right shoulder. Hold for 5 breaths and repeat on the other side.
Back-Strengthening Routine
Seated Twist 2
Back-Strengthening Routine
Basic Bridge
Lie on your back with knees bent and feet firmly on the floor. Extend your arms down by your sides and relax your neck. On an exhale, lift your hips off the floor, forming a diagonal line from knees to shoulders. Hold for 5 breaths
Back-Strengthening Routine
Knee Sway 1
Lie on your belly with knees bent. Rest forehead on hands. On an exhale, drop the lower legs to the left, keeping hips in contact with the floor. Hold for an inhale and return to center. Alternate side to side. Repeat 10 times.
Back-Strengthening Routine
Sphinx Squeeze
Lying on your belly, reach through your legs and feet, feeling yourself grow long through the tailbone. Lift up onto your elbows and forearms, palms flat. Take a deep breath, reaching up and out with your upper torso, creating a mild backbend. Gently draw up on the low belly to help support and protect your back. Isometrically squeeze the forearms towards each other. Hold for 30 seconds and release.Action Plan, Week 1: Detox Recipes
Millet Bowl with Black Beans and Vegetables
This hearty meal is full of clean, flavorful ingredients. With no gluten, dairy, soy, meat, or added sugar, it's the perfect detox food.
Ingredients
Serves 2- MILLET
- 1/4 cup millet
- One 15-ounce can black beans, drained and rinsed
- 2 tablespoons minced fresh ginger
- Kosher salt
- 1 cup water
- VEGETABLES
- 4 shiitake mushrooms (2 ounces), sliced 1/4 inch thick
- 1 medium carrot, peeled and cut into 1/4-inch-thick rounds
- 2 baby bok choy, halved
- 1/2 cup shredded red cabbage
- 1 scallion, thinly sliced
- Freshly ground black pepper
- 2 tablespoons toasted sunflower seeds
- DRESSING
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons apple-cider vinegar
Directions
- Place millet, black beans, and ginger in a small saucepan. Add 1/2 teaspoon salt and water. Bring to a boil, stir once, then reduce heat and simmer, covered, for 25 minutes. Allow to rest for 10 minutes, then fluff with a fork.
- Steam shiitakes in a steamer over boiling water, covered, for 3 minutes. Add carrots and bok choy and steam 4 to 6 minutes more. Remove steamer from heat.
- In a small bowl, whisk together oil and vinegar to make dressing. Season with a dash of salt.
- Transfer millet to bowls and garnish with steamed and remaining raw vegetables. Season to taste with salt and pepper. Pour dressing over top and sprinkle with sunflower seeds.
Fresh Fruit with Applesauce-Sweetened Tahini
Tahini and coconut give classic fruit salad an exotic twist. Mango, grapes, and citrus fruit work well here, but you can also use any fruit that's in season.
Ingredients
Serves 4- 1/4 cup tahini
- 1/2 cup unsweetened applesauce
- 1 tablespoon honey
- 2 tablespoons water
- 4 cups sliced fruit, such as mango, black grapes, plums, and citrus
- 1/4 cup toasted, unsweetened coconut flakes
Directions
- Combine tahini, applesauce, honey, and water in a food processor. Pulse until smooth. Arrange fruit in serving bowls. Drizzle with tahini sauce and top with toasted coconut.
Lentils with Ginger, Golden Beets, and Herbs
Lentils are enlivened by coriander, ginger, mint, and cilantro. Sweet beets add lots of minerals.Ingredients
Serves 6- 1 pound (about 6 medium) trimmed golden or red beets
- 1/2 cup water
- 1 teaspoon coarse salt
- 1 tablespoon plus 1 teaspoon extra-virgin olive oil
- 3/4 cup (6 ounces) dried lentils, such as French green or black beluga
- 6 thin slices fresh ginger plus 1 teaspoon finely grated
- 1/4 medium red onion, finely diced (1/2 cup)
- 2 tablespoons red-wine vinegar
- 2 teaspoons honey
- 1 1/2 teaspoons whole coriander seeds, toasted and ground, or 1 teaspoon ground
- Freshly ground pepper
- 1/4 cup coarsely chopped fresh mint, plus leaves for garnish
- 2 tablespoons coarsely chopped fresh cilantro, plus leaves for garnish
Directions
- Preheat oven to 375 degrees. Place beets, water, and 1/4 teaspoon salt in a baking dish. Cover with parchment, then foil, and bake until beets are tender when pierced with the tip of a small knife, 45 to 55 minutes. Let stand until cool enough to handle. Peel and quarter beets, and place in a small bowl. Toss with 1 teaspoon oil.
- Combine lentils and sliced ginger in a medium saucepan, and cover with water by 2 inches. Bring to a boil. Reduce heat, and simmer gently. Cook, stirring occasionally, until lentils are tender, about 20 minutes. Drain; discard ginger. Transfer to a large bowl, and stir in 1/2 teaspoon salt.
- Combine remaining teaspoon salt and the grated ginger, onion, vinegar, and honey, and let stand for 15 minutes. Whisk in remaining tablespoon oil and the coriander. Pour over lentils, and toss to coat. Season with pepper. Stir in chopped mint and cilantro. Arrange beet wedges on top of lentils. Garnish with herbs, and serve immediately.
Almond Chicken Soup
Sweet potato and almond butter give this soup a creamy, decadent texture.Ingredients
Serves 4- 4 cups chicken stock
- 1/2 yellow onion, diced
- 1 minced garlic clove
- 1 large sweet potato, peeled and diced (2 cups)
- 8 ounces boneless, skinless chicken breast, cut into 1-inch pieces
- 1/2 cup smooth almond butter
- 1 cup collard leaves, coarsely chopped
- 2 tablespoons minced fresh ginger
- Coarse salt and freshly ground black pepper
- 1 lime, cut into wedges
Directions
- Combine the stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for 20 minutes.
- In a small bowl, whisk together the almond butter and 1/2 cup of the soup mixture into a thick paste. Add the collard leaves and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter paste. Season with salt and pepper.
- Ladle the soup into bowls, and squeeze with lime wedge.
Avocado and Lime
Halve or quarter a small avocado and remove pit. Drizzle with 1 teaspoon of your highest-quality olive oil and sprinkle with coarse salt and fresh pepper to taste. Spark with a squeeze of fresh lime.
Wild Salmon with Lentils and Arugula
Quinoa Salad With Toasted Almonds
Quinoa, which is used like a grain but is really a seed, can be found at natural foods stores and many supermarkets.
Prep: 15 minutes
Total: 35 minutes
Total: 35 minutes
Ingredients
Makes 2 Servings- 1/4 cup slivered almonds
- 1/2 cup (3 ounces) quinoa
- 4 teaspoons olive oil
- 1 yellow bell pepper, ribs and seeds discarded, cut into 1/2-inch chunks
- 2 garlic cloves, minced
- 2 scallions, thinly sliced
- 1/8 teaspoon red-pepper flakes
- 1 teaspoon chopped fresh thyme, plus more for garnish (optional)
- 1/4 teaspoon coarse salt
- 1 medium zucchini, halved lengthwise and sliced 1/2-inch thick
- 1 large celery stalk, diced
- 1 lime, halved
Directions
- Preheat oven to 350 degrees. Toast almonds until crisp, lightly browned, and fragrant, about 7 minutes. Remove from oven and set aside. Meanwhile, place quinoa in a fine sieve and rinse under cold running water until the water runs clear; drain well.
- In a medium saucepan, heat 2 teaspoons olive oil over medium heat. Add yellow pepper, garlic, scallions, and red-pepper flakes; cook until the pepper is crisp-tender, about 5 minutes.
- Stir in quinoa, thyme, 1 cup water, and 1/4 teaspoon salt. Bring to a boil, reduce to a simmer, cover, and cook 7 minutes. Stir in zucchini, cover, and cook until quinoa is tender but not mushy, 5 to 8 minutes longer. Remove the saucepan from heat.
- Stir in celery, almonds, and remaining 2 teaspoons oil, season with salt, and fluff with a fork. Cool to room temperature before packing into two containers and refrigerating. When ready to eat, squeeze lime over salad, if desired. Serve with additional lime wedge and thyme, if desired.
Four Weeks to Your Best Self
Four Weeks to Your Best Self
Change Your Life This Month!
If you've been eating, drinking, and being a little too merry, have we got the cure for you! Break out of your post-holiday stupor with our annual Whole Living Action Plan, a 28-day jump-start on a year of total mind and body wellness.Before your plan begins, start your day with hot water and fresh lemon juice. This can aid in the detoxification process you'll be following in the coming week. Make sure to drink at least 8 glasses of water a day. If you're a coffee drinker, start to wean off; swap one cup out for green or white tea.
Check Out Your Kitchen
What foods can you share, give away, or toss that aren't part of the plan? (Hint: Most processed foods fall into this category.) What foods will tempt you and make it hard for you to stick to the plan (read: candy, cookies, soda)?How fresh are your cooking oils and spices? If you don't remember when you purchased them, now's a good time to upgrade to fresher, healthier options. Remember, these changes aren't just for the next four weeks, but will hopefully become healthy habits for life.
Shop for Food
Block out at least an hour (you don't want to be rushed) today to go to the grocery store with your Action Plan shopping list and purchase the things you'll want to have on hand, such as fresh fruits and vegetables, extra virgin olive oil, and organic, lean proteins. Because you'll be emphasizing fresh foods, you only need to shop for a few days at a time.Next: Plan Shopping Lists: Weeks 1 and 2
This list contains everything you need to make the 14 daily recipes from Weeks 1 and 2 of the Whole Living Action Plan; these are also the core ingredients of a cleansing detox meal plan free of common allergens and processed foods.The following ingredients will make only the one featured recipe for each day. Refer to the Detox Dos and Don'ts list and the additional options in the Detox Recipes gallery for help choosing more foods and supplementing your shopping list.
(For Weeks 3 and 4, you have more freedom with what you can eat and are encouraged to create your own healthy meal plan.)
Week 1
Animal ProteinBoneless, skinless chicken breast, 8 oz.
Wild skinless salmon fillets, 4 6-oz.
ProduceBaby arugula, 3 cups (11/2 oz.)
Collard leaves, 1 cup
Baby bok choy, 2 heads
Red cabbage, 1 small head
Shiitake mushrooms, 2 oz. (about 4)
Carrots, 2 medium
Celery, 1 stalk
Scallion, 1
Golden or red beets, 1 pound (about 6 medium)
Sweet potato, 1 large
Red onions, 2 medium
Yellow onion, 1/2
Garlic 1 clove
Fresh ginger, 1 3-inch piece
Fruit, such as mango, grapes, plums, and citrus, 4 cups sliced
Avocado, 1
Lime, 1
Lemon, 1
Fresh mint, 1/4 cup chopped, plus leaves for garnish
Fresh cilantro, 2 tablespoons chopped, plus leaves for garnish
Frozen ItemsFrozen mixed berries, 2 cups (9 oz.)
Grains, Legumes, and SeedsMillet, 1/4 cup
Black beans, one 15-oz. can
Dried lentils (such as French green or black beluga), 6 oz. (3/4 cup)
Green lentils, 1 cup
Sunflower seeds, 2 tablespoons
Pantry ItemsLow-sodium chicken stock, 4 cups
Pomegranate juice, 1 cup unsweetened
Almond butter, 1/2 cup
Applesauce, 1/2 cup unsweetened
Coconut flakes, 1/4 cup unsweetened
Tahini, 1/4 cup
Honey, 1 tablespoon plus 2 teaspoons
Extra-virgin olive oil, 6 tablespoons plus 2 teaspoons
Apple-cider vinegar, 3 tablespoons
Red-wine vinegar, 2 tablespoons
Dried Herbs and SpicesBay leaf, 1
Coriander seeds, 11/2 teaspoons whole seeds or 1 teaspoon ground
Freshly ground black pepper
Coarse salt
Next: Get the Right Gear
In the coming weeks, you'll be challenging yourself with new strength training and cardiovascular exercises. Our routines are perfect for beginners and don't require any technical equipment, but you should have clothing you feel comfortable moving around in, and a decent pair of sneakers.Unless you plan on sticking to the treadmill all month, a few outfits you can wear on chilly winter walks and jogs will come in handy, as well. A pair of three- to five-pound hand weights is used for some Action Plan moves, or you can use full water bottles.
Next: Find an At-Home Sanctuary
Size up your home and select a quiet space that feels ideal for practicing meditation, yoga, deep breathing, and other stress-reducing techniques.If you can't give up an entire room to a stress-relief practice, try making one corner more peaceful by setting up cushions, candles, and other objects that bring you comfort and calm.
Next: Ready, Set, Action Plan: Weekend Prep Days
Cut Out More Caffeine
On Sunday -- the second and final day of detox prep -- go a little further and swap out another cup of coffee for herbal or green tea. Take notice of (and start to avoid) other sources of caffeine in your diet, such as soda and chocolate. Trust us, this will help transition you into the no-caffeine zone ahead!
Next: Think Ahead
When it comes to doing the Whole Living Action Plan, a little prep goes a long way. Don't let yourself get caught with no detox-friendly foods on hand and ready to eat.Cook up some brown rice to keep in the fridge for meals, wash and ready fruits and veggies, and keep some nuts on hand for when you get hungry.
Get Some Sleep
Starting a new health regimen (let alone a detox) is hard to do when you're tired. Make sure you get plenty of shut-eye tonight; maybe even take a delicious midday nap. Tomorrow's the first day of the rest of your life
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About Me
- Tobio Soap Nuts
- Founder of Tobio Natural Products Company,www.tobiosoapnuts.com;REIKI Master/Teacher; Natural Bath and Body making products Instructor;