Get Clean this 2015! DETOX MEAL PLAN

A lot of us are motivated at the beginning of the year to make some big changes in our lives.  Some of our vow every year to “get healthy” or “read more” or “remember people’s names”.  While planning to be better and get healthier is great in theory, unless you have specific actions/steps you will take to follow through on these plans, chances are you’ll soon return to your usual life, resolutions abandoned, only to make the same empty promises 365 days later.

So this year, if you are TRULY motivated to take action for your health, contact me about my Wellness Programs which are simple and effective. (wellandbalanced@gmail.com)

And in the meantime, if you want to kick off your year CLEAN, join us for the

Detox Meal Plan Challenge
Many of us have a few extra lbs to shed and most of us could stand to
clean up our diet.

I’ve created the following Detox Meal Plan Challenge to Get Clean in 2015!
this Spring. It consists of a toxin-free, dairy-free, alcohol-free,
caffiene-free, gluten-free, low-fat, low-carb, alkaline, vegetarian,
vegan, macrobiotic, kosher, REAL FOOD diet.  So all are welcome! And,
it’s as easy as easy as 1, 2, 3!

The Goal is to maintain it for 7, 14, 21 or 31 days…

EACH DAY YOU CAN CONSUME
1 of following smoothies:

3 Tbsp almond butter
1 cup almond milk
1/2 banana
1 cup spinach
(1 tsp maca powder)
(1 Tbsp chia seeds)

add ice and blend all ingredients

1 cucumber
1 clementine
1 celery stalk
1/2 cup water
1/2 cup frozen pineapple
(1/4 tsp cayenne)
(3 large basil leaves)

add ice and blend all ingredients

1 cup frozen berries
1 cup almond milk
1 zucchini
1 cup kale or spinach
(1 tsp cinnamon)
(1 Tbsp honey)

add ice and blend all ingredients

2 of following:
sweet potato* (technically unless you eat it raw or slow cook it at
less than 116 degrees, it’s not macrobiotic)
apple
orange
1 cup berries
1 cup carrots
1 cup cucumbers
1 red, yellow, or green pepper
salad containing any organic greens and only foods you see on this page (dressing
must be olive oil  and freshly squeezed lemon juice +/- grated ginger
and /or grated onion)

3 of following proteins:
avocado
hard boiled egg* * (animal product)
1/2 cup walnuts, almonds or sunflower seeds
1 cup beans

2 Tbsp almond butter
Beverages (at least 100 ounces):
water
green hot tea

RULE: Add Movement to Your Day

Add movement to your day.

Stand up sit down, stand up sit down. Repeat. (10 to 20 times)

Who cares if your co-workers or classmates think you’ve gone batty!

Take a lap around your office, pretend you are on your way to an important meeting.

Do bicep curls with your water bottle.  Do calf pumps or leg lifts at your desk.

Dance with your children daily or chase them around the play ground and house!

Just move it people!

Studies show that the people who move more during the day, even if it’s not formal exercise, burn way more calories, and are ultimately much leaner!

image

Bike to work. Walk on your lunch break. Park farther away. Walk the dog 3 x day instead of just once. Take the stairs.

Just MOVE IT!

RULE: Find Exercise You Enjoy

Some people “hate” exercise.  Maybe they equate exercise to gasping for air while running on the treadmill, squeezed in to spandex.  I get that.  Exercise doesn’t have to = pain and suffering  (unless you’re my husband, who enjoys suffering, shown doing so in a cyclocross race here).IMG_2607

Find activities you enjoy.

If you hate running, planning to run 3 times a week to get in shape is an unrealistic goal.  If you aren’t an early riser, scheduling morning workouts sets you up for failure.

My advice is to find something that you enjoy doing. The body was made to move, now move it!

cyclepub

Dance, walk, hike, bike, swim.  Gardening, pushing a lawn mower, and walking the dog all count.  Even a brewcycle shown here provides exercise, as you pedal from pub to pub (shown below) And if you have an excuse for why you can’t do any of these (click here).

 

http://brewcycleportland.com/

RULES: Get it out!

Getting healthy isn’t just about what we put in our mouths.  It’s what we think, say and do!

It’s what we believe; it’s how we see the world.  We all have emotional traumas that we carry with us (whether it’s loss, struggle, injustice, or simply feeling like we’re not good, smart, thin or good-looking enough). Sometimes it’s the negative thoughts that perpetuate bad habits.  When you feel good and are happy it’s easier to make good decisions about diet and exercise.  You are actually more well, when you are positive.  But sometimes we have negative thoughts we need to let out.  If not they show up in dreams, irritability, even depression.

morning pages

So Get it OUT!

Consider a practice called Morning pages. Developed my Julia Cameron, Morning Pages are three pages of longhand, stream of consciousness writing, done first thing in the morning.  There is no right or wrong way to do this.  But it’s a way to capture those untainted thoughts you wake up with—a dream, a feeling, a message from deep inside of you.  It could be angry (“Why does he act like an ass around his family?” or “what is the deal with my mother these days?!”) or could be mundane (“why did I choose that fabric for the curtains?”) just anything that comes to you (“We should never have moved to Milwaukee…I should get new gym shoes…I wish my boss wasn’t a douche bag…I want to finally take dance lessons”).  Your hand written pages can be hostile,  mundane, whimsical or heartfelt.  Just get it out!

You may wonder why I recommend ‘morning pages’ to get you healthy.  You will be amazed how good you feel when you vacuum out the corners of your heart; when you let your soul tell you what it needs.  You may be surprised at what you discover.

RECIPE: 7 Easy Exercises for Travel

I want to keep you guys fit while on the go!

All that sitting (on planes, buses, cars and while dining) makes us pretty weak and floppy!

So below are some simple exercises to keep your core strong and your balance good!

You can do most of these on the plane, in the boarding area, on a train, bus, or car, at your desk! or in your hotel or living room!

1) Sit in a chair, stand up, sit back down, stand up. REPEAT 10-20 times. Do this 3 x day

(try not to rock forward or push off with your hands)

Challenge: do this without a chair, instead of sitting, squat! (Form: Hips go no lower than knees, and don’t let knees go beyond toes)

2) Sit up straight in a chair. Tighten your stomach. Without using your hands, and with knees bent, lift one foot off the ground about 3-5 inches.  Set it back down. Now lift the other foot. REPEAT 10-20 times. Engage your core as you do this!

Challenge: hold for 5 seconds or pulse 20 times. Or lift both feet off at the same time! No leaning back!

3) Sitting or standing.  Extend your arms straight out in front of you, palms facing each other.

Tighten your stomach while you scissor your arms (cross them, left on top then right on top)

quickly do 30 reps (Keep elbows straight!)

Challenge: do this while doing lunges

4) Sitting or standing.  Extend arms out in front of you. Keep them straight. Make little circles. 10 reps rotating arms out, then 10 reps rotating arms in. Repeat 3 times.

Challenge: do this while in a Sumo squat (knees and feet turned out)

5) Stand on one leg. Lift opposite knee towards your chest, then reach foot behind you, tap foot to the ground, lift knee towards chest, repeat 10 times each side. (try to remain standing straight, don’t lean to one side, that’s cheating!) Challenge: bend knee of standing leg and don’t tap floor in between

6) Standing, hands on hips. Tighten Stomach. Bend slightly forward, then bend to Right, then lean backwards, then lean Left, then bend forward again. Repeat in opposite direction. Do 5 times each direction.

Challenge: do while standing on one leg

seated exercise

And don’t forget to stretch!!

TORSO STRETCH:

Sitting in your chair. Twist upper body to the right, hold and take 10 deep breaths.  Then twist it to the left and hold for 10 deep breaths(as shown in photo). Repeat.

NECK STRETCH:

Point your chin to the ceiling and hold. Point your chin to the floor an hold. Roll R ear to R shoulder, then roll L ear to L shoulder.  Bring head back up to neutral. Look over L shoulder. Look over R shoulder.