Kombucha...What's That?

Like most healthy things, my kids introduced me to Kombucha, which is a naturally carbonated, fermented blackened tea that has had many beneficial health claims. Among these claims includes improved digestive function, increased energy, boosted immune function, and weight loss and management.

Read these articles on Kombucha's benefits here and here, and if you're adventurous, here's a how-to recipe here! Speak to your doctor first, but it probably is a healthy replacement for a soda habit, giving you a joy-filled substitute!

Craving: Apple Fritter Doughnuts

The photo of the apple fritter I posted this morning on the Facebook page spurred a lot of likes and comments. I hadn't had an apple fritter in forever, when my dentist office offered me donuts at my last appointment. I refused the donuts, until they showed me the box where there it was...a beautiful, glazed apple fritter! Of course I succumbed, and have been craving one ever since! So I decided to find a recipe, and found one on this link here. I may try to make it from scratch, but then again, I may just find that donut shop my dentist went to!

Easy Fall Recipe: Roasted Cauliflower!

I am all about Fall! I believe that roasted vegetables are the best, especially since they are so easy to make and are so healthy for you! Make this simple recipe here anytime you want something easy, but good for you, and you'll have joy in your tummy!

Paleo Peach Crisp

With summer coming to an end, I thought that I'd share a recipe here for one of my favorite summer fruits...the peach! I have tried Elana's Pantry recipes before, and they're good.

Haven't had a chance to try this one, so hope to make it for Labor Day! Try this summer dessert and you may find more joy in your day!

Reset with Real Food Ice Cream

Here is a real food ice cream dessert I found here, that uses lemons, blueberries, coconut milk, and an avocado. With my anniversary last week, along with our weekend getaway and anniversary party, I ate well...I mean really well!

This recipe is a great way to get back on track, while satisfying a sweet tooth! Tell me what you think of this refreshing treat, and as always, find what gives you joy in your life!

The Next Step to Just Be Authentic: Eat & Enjoy being satisfied with Real Food!

We have to remember that, what is most important about healthy nutrition and eating well, is that we need food in order to survive. Our bodies were made to eat so we can supply it with nourishment and energy. In our modern world, the convenient access to food and water has improved quality of life. It has also been detrimental to the quality of our health, with processed, junk, and fast "food".

This is why we have to choose what we eat wisely, because it's not about the calories in the food, it's about the quality of the food that's essential. Here are some tips to improve your authentic self by feeding yourself authentic food!

• Remember: Real people eat real food! We really are what we eat, so how can we be authentic when we eat manufactured, processed substances, that claim to be food? Go to the local farmer's market, Trader Joe's, Whole Foods, or just go to the produce section of the grocery store! Even better, plant and grow your own produce or ask friends for their overflow of vegetables and fruit from their gardens.
• Plan your meals & food shopping trips. Having a meal plan and shopping list helps focus your grocery shopping to what is necessary, leaving the chance for spontaneous & random purchases at a minimum.
• Set up an experience. In our distracted, digital society, we often don't experience our food. We miss out on what is going on around us, the socializing while eating, which is often relegated to special occasions. Take time to set the table, even if it's only for yourself, and stage a lovely ambience for your meal.
• Eat with intention. Even without watching TV, reading a book can also be a diversion from the awareness of eating. Being mindful about what you are eating; how it tastes and feels in your mouth, the sights and sounds around you, the feelings you experience while eating. These factors all contribute to the enjoyment of a meal, so don't cheat yourself out of this joy!
• Take time to enjoy and savor food. When we take the time and effort to plan our meals with real food, setting up an experience with intention, the act of eating can become a meditative act. The food tastes better, the moment feels special, and eating becomes more soothing, satisfying instead of a rushed, haphazard activity.

So remember to always---Eat & Enjoy being satisfied with Real Food! This will bring you more fulfillment & gratification, thus avoiding unhealthy overeating, bringing you more joy in your life (and tummy)!

Dinner made by my oldest daughter...Quinoa, roasted vegetable, & tri-tip tacos with freshly-made guacamole and salsa! (Her and my son left out the tri-tip, since they're vegetarians).

My Awesome Not-Meatloaf Recipe

You've got to try my awesome not-meatloaf recipe! Our book club helped my girlfriend make 30 casseroles of her 'Special K Loaf' recipe for our church's Easter potluck this year. It is my favorite and so delicious, but I wanted to try a gluten-free option...so this is what I came up with. 

Cheryl Joy's Awesome Not-Meatloaf Recipe

(Makes one 9x13-inch dish)

*Two-10.5 ounce logs or 21 ounces of Fresh Goat Cheese or Kefir/Yogurt Cheese.
7 eggs, beaten
1/2 cup pecan nuts, chopped
4 cups Luke's Organic Brown Rice Chips, coarsely broken into smaller pieces
3 teaspoons or cubes of Chicken or Vegetable Bouillon, organic ideal
1 small to medium onion, chopped
1/2 cup (1 stick) of butter, grass-fed ideal

Preheat oven to 350F.  Mix ingredients together (Tip: I just use my hands to mix the ingredients, since the cheese combines better this way!).  Pour into a buttered 9x13-inch casserole dish.  Bake for 40 - 45 minutes.  *I buy my goat cheese at Costco, making it a cost-effective purchase.

Adapted from my BFFFs (Best Fun Friend Forever) Special K Loaf recipe.


My family loves my Awesome Not-Meatloaf Recipe! Serve it with a side of salad, and there's dinner! My favorite salad is arugula and plum-variety tomatoes mixed with a 2:1 ratio of extra-virgin olive oil and fresh-squeezed lemon, seasoned with sea salt & cracked black pepper to taste.  Enjoy, and as always, find what gives you joy in life!

<3 Cheryl Joy

Week 4: 30-Day Joylife Training Journey

Congratulations on completing the first week, second week, and third week of our 30-DJT Journey! This schedule should be a part of your daily routine now, and even with going off track at times, you should be able to bounce right back in!  Getting into a daily habit with these routines becomes easier and more enjoyable as it is ingrained into your life.  Remember that you can always keep it simple, and go back to the basics! Make sure you take photos, as I discuss in this post, because  you will definitely see the difference if you have followed along this 30-Day Joylife Training Journey!

Let's get going to the final week, week four!

WEEK 4: DAY 1

Morning

Wake  6 - 7 am
This week, I'm sure you are up to at least hours 7 - 9 hours of sleep! If not, really try to push back your sleep time 1/2 hour until you can reach this ideal, as discussed in this post and why sleep is so crucial. If this is unrealistic for you, get at least 6 hours nighttime sleep with one 20 - 30 minute nap before 3 pm. If you are continuing to have sleep issues, it would be best if you consult with your primary care provider/physician to rule out if you have any medical issues.

Drink 1
Drink 8 - 12 ounces of filtered pure water before you get out of bed.
TIP: Fill a H2O bottle & place at beside table the night before.

Active Movement 1
Floor Bicycles: After drinking your H2O, lay on your back on the floor. Put your hands behind your head & bicycle your legs as you alternate your right elbow towards your left knee, then your left elbow towards your right knee. Repeat 15 times (or work up to this in increments of 3). Between sets, stretch your legs out & your arms over your head to elongate your body while taking 3 deep breaths. Repeat the sequence 3 times.

Active Relaxation 1
Cat/Cow Poses: After the floor bicycles, get up on all fours with your knees below your hips & your hands below your shoulders. Slowly round your back & pull your head down for Cat Pose, then arch your back & lift your head for Cow Pose. Repeat this sequence at least 3 times while taking deep breaths.
Week 2 "The Next Step": Add Child's Pose and Downward Dog into your routine. After the Cat/Cow Poses, kneel and lean your bottom on your heels, then fold your torso on the floor with your hands to your side or in front of you, demonstrated in this video for Child's Pose. Take 3 deep breaths as you hold this position. For Downward Dog, come up on all fours again, tuck in your toes, and push up with your hands and feet to raise your bottom up with head down and legs as straight as possible. Take 3 deep breaths as you hold this position. See video here for demo.
Week 3 "The Next Step": After the Downward Dog, walk your feet up to the Forward Fold pose as demonstrated here ---you can bend your knees slightly as you bend your body forward as far as you can. Hold for at least 3 deep breathes. If you want to be even more challenged, try the Triangle Pose shown on this link. Again you can bend your knees slightly during the pose if you need to. Place your feet more than shoulder width apart, and turn your right foot out. Turn your upper body towards the right, reach your hands down towards your right ankle, and reach your left arm up as you look up, while keeping your right hand on your right ankle. Hold for at least 3 deep breathes.
Week 4 "The Next Step": After the Triangle Pose, stand up with your feet together and your hands to your side. To get into the Tree Pose, demonstrated on this link --- Stand with a good, solid base, bend your right knee and place the bottom of your right foot on the inside of your left thigh. Hold this position for at least 3 deep breaths while holding your hands in prayer position over your heart center. Repeat on other side.

Active Movement 2
Calf Raises: While brushing your teeth, lift up with your toes and tighten your calf muscles. Repeat 10 times in 3 positions (toes pointing slightly inward, toes pointing straight forward, toes pointing slightly outward).

AM Exercises & Drink 2
Five Tibetan Rites of Rejuvenation: Continue the 5 Tibetans as noted in this video link. Start to work up to where you are comfortable, in increments of 3, to a maximum of 21. Continue with these Five Rites before your morning exercise routine, if you already have one. Just be mindful of over-training and stressing your body. Remember these Rites of Rejuvenation are an ancient ritual, energizing and refreshing the body & mind!
Week 3 "The Next Step":  Add Beginner Yoga (link) and/or Pilates (link). Try these links for apps that guide you through routines that you can do anywhere! I have both these apps, and I love them---sessions range from 15 - 60 minutes, and have beginner, intermediate, and advanced levels. It's easy to ease in if you're new, or jump right in if you're seasoned!
Week 4 "The Next Step": Here's a great video below that gives tips, also link here, to those starting yoga. If you have already started with slow, relaxing Hatha/Meditative Yoga (link), why not move it up a notch and try Ashtanga/Power Yoga (here), as discussed in this link? Here's some tips to keep your yoga practice safe here. Other examples of yoga are Vinyasa/General Movement Yoga (here), Bikram/Hot Yoga (here). This link gives an overview of the types of yoga, so can choose which one is best for you.  You can also mix it up, as long as you know your limits!
For those that want an under five minute beginner Pilates routine, watch this link here and here.
Drink another 8-16 ounces of H2O for every 15 - 30 minutes of exercise, a minimum of 8 ounces.

Workday

Breakfast  7 - 8 am
Coconut Oil-Fried Eggs over Arugula & Hemp Seed Hearts: Use about 1/2 tablespoon of coconut oil to make 2 fried eggs, done to your preference (sunny-side up, over easy, or over hard). Lightly season with sea salt & cracked black pepper.  Lay over a bed of arugula, drizzle with a little extra-virgin olive oil & squeeze some fresh lemon over top.  Sprinkle with hemp seed hearts.  Enjoy!

Active Movement 3
Chair Exercise: Sit in a chair, without wheels, sit on the edge of the chair so your thighs are not being supported by the chair, and rest your hands on the seat of the chair. Cross your right ankle over your left. Slowly lift & extend your legs, allowing the left leg to carry the right leg up, until they're straight & your shins are parallel to the floor. Hold for a count of 10. Slowly lower your feet back to the floor & uncross your ankles. Cross your left ankle over your right, lifting your right leg while carrying the left leg up, and hold for 10 more seconds. NOTE: The farther you sit back in the chair, the easier the exercise is. So if you're a beginner or if this is too difficult, start here.

AM Snack & Drink 3  10 - 11 am
Eat a seasonal fruit!  See this post here for ideas under 'Be Real'.
Drink another 4 - 8 ounces of H2O.

AM Walk & Drink 4
Take a 10-15 minute walk at your own natural pace.
Drink another 4 - 8 ounces of H2O.

Active Relaxation 2
Chair Yoga: Sit up straight in a chair with hands on your knees. Inhale, look up and draw your chest and throat up toward the ceiling. Draw hands up along the legs toward thighs. Exhale, extend arms in front of you, and curl your spine so your mid-back touches the chair. Return to starting position and repeat at least 3 times.
"The Next Step": Here's a link showing you Yoga at your Desk! Use your discretion on which poses are appropriate at work and if you are able to take off your shoes.

Lunch  12 - 1 pm
Salmon Salad with Dill Vinaigrette: Recipe here.

Active Movement 4
Shoulder Stretch: Hold a towel or belt between your hands. Either stand up or sit down and reach your arms straight above your head. Slowly lower your right arm behind you, leaving your left arm in place, until you feel a stretch in both shoulders. Keep elbows straight! Switch arms, moving your right arm above your head and your left arm behind you. The towel or belt should be moving in a flossing motion. Repeat 5x. NOTE: I didn't have a towel or belt at work, so I used my stethoscope. Try to improvise if you need to!

PM Snack & Drink 5   3 - 4 pm
Sometimes, you just need a smoothie! Here's my favorites under 'Be Smooth(ies)' on this post.
Drink another 4 - 8 ounces of H2O.

PM Walk & Drink 6
Take a 10-15 minute walk at your own natural pace.
Drink another 4 - 8 ounces of H2O.

Active Relaxation 3
Deep Breathing: Sit in a comfortable position, close your eyes, and slowly inhale through nose to a count of 4, expanding your lungs and abdomen, getting all the breath out of the bottom of your lungs, then holding it for a count of 7. Slowly exhale through nose for a count of 8 as you release the air and tension from your body. Repeat for at least 6 times.
"The Next Step": Whole Body Self-Massage---This is a simple addition to your deep breathing to help wake you up mid-afternoon.  Start with your right hand gently squeezing the back of your neck, moving down your left shoulder, along your outer upper arm, down your forearm on the pinky side. Interlace your fingers while gently bending your fingers and rotating your wrists.  Move your right hand again while gently squeezing along the thumb side of your forearm towards your inner upper arm, then gently rub the left side of your chest, then the left side of your stomach. Repeat with your left hand, gently squeezing the right side of your upper body. Next, use both hands to squeeze each thigh from top down, along your knees, shins, ankles, and feet. If you can, interlace your fingers with toes and gently bend toes while rotating ankles, if not, just do this part at home. Move your hands again while gently squeezing the soles and heels of your feet up behind your ankles, calves, back of knees & thighs, moving to squeeze the buttocks. Continue squeezing up your lower back and flanks, as far up your mid-back as you can go.  You can end your self-massage with a gentle temple and scalp massage!

Evening

Active Relaxation 4
Hot Epsom Salt Bath: If you have the luxury of 10 minutes when you get home and before you need to start dinner or whatever, take a brief bath! Maybe before bedtime may be a better time for you instead, and is a great sleep aid. Fill your bathtub with water, as hot as you can stand it, add 2 cups of Epsom Salt & a couple drops of aromatherapy oil (if desired) into the bath. Soak for 10 minutes, no more than 15, and feel rejuvenated and ready for the evening or for relaxing sleep!
If you absolutely cannot take a bath, or if you have high blood pressure, other heart disease, or circulatory issues, try either the Butterfly Pose (described below in Active Relaxation 5) or Deep Breathing: Lay on the floor, legs stretched straight out, hands on side with palms up. Take deep breaths, as instructed above in Active Relaxation 3.

Drink 7
Drink another 4 - 8 ounces of H2O and/or your favorite steeped tea.
My favorite is  a Homemade Ginger Tea: Peel and  thinly slice 4-6 slices of ginger root. Boil in 2 cups of water for at least 10 minutes, 20 minutes for a stronger and tangier tea, using more slices of ginger as desired. Remove from heat and add fresh lemon or lime juice and honey or agave nectar to taste, if desired.
My favorite steeped tea from Starbucks is the Vanilla Roobis Tea without any sugar or sweeteners, real or fake!

Dinner  6 - 7 pm
Your Choice via Pinterest! You have come along the the journey that you should have the hang of choosing meals and recipes with real food!  Scan Pinterest for ideas and/or view my Pinterest here if you still need help.  I have recipes in Wellness as well as Favorite Recipes, Paleo Challenge, and Primal Transformation categories.
NOTE: Remember to always make extra so you can pack a lunch for the next day!

Active Movement 5
Your own tiny workout choice, like jumping jacks, side leg lifts, gentle stretching. While watching TV or relaxing on the couch, get up randomly and do a set of movements as much as you want. Or spend time with the family and play ping pong or catch in the yard. Go back to your childhood with your kids, and play games like "Duck, Duck, Goose"! Just play and have fun!
"The Next Step": More Tiny Workout Ideas On my Pinterest page here.  
Evening Walk & Drink 8
Take a 10-15 minute walk at your own natural pace. Take your dog, your spouse/partner, and/or your kids.
Drink another 4 - 8 ounces of H2O. Try to drink at least 2 hours before bedtime, if possible

PM Exercises
If you already exercise in the evening, continue your routine, but just be mindful of over-training and stressing your body. But I would encourage you to try the Rebounding if you haven't yet! Therefore, it is still "The Next Step" for some of you!
Week 2 "The Next Step"---For those who are raring to go, I have discovered Rebounding! It's basically jumping on a mini-trampoline! I got mine on sale at Amazon, and if you need something to hold onto, here's another model. They are as inexpensive as $30, upwards to $150. Mine was on sale for $40, and it works just fine. Just 15 minutes of jumping, "jogging", "skiing", side-stepping, or any other movement on the rebounder can give you a great workout, as noted in this article. Rebounding helps drain toxins from the body by increasing lymphatic system flow. Those of you with bad joints from years of running, rebounding is also good to your joints, even helping with bone density!
Week 3 "The Next Step" Add Tabata, which is a series of one exercise, such as the burpees, that you do for 20 seconds, rest for 10 seconds, and repeat 8 times for a total of 4 minutes! See video below for burpees demo, which shows Tabata Timer app. HIIT (High Intensity Interval Training) is another option for brief and effective cardio & strength training without the long hours of intensive workouts. Here's a great app for this, The 12-Minute Athlete here.
Week 4 "The Next Step" For those that want more of a low-impact, yet effective exercise routine, T-Tapp is a great option. You can get the DVD through this link; be warned, it looks like you're in a 1980's flashback video.  Here's my favorite T-Tapp exercise called Hoe Downs on this video below that's a bit goofy, but very effective!

Active Relaxation 5
This is a great pose before bed or anytime you need to relax and decompress.
Butterfly Pose: Sit on the floor, yoga mat, or other soft padding and bring the soles of your feet together to touch, forming a diamond shape with your legs. Keeping your soles together, slide them forward and fold upper body down, resting hands on ankles, feet, or the floor in front of you. Allow back to round and relax head towards heels. Stay in this pose for 3 - 5 minutes, breathing deeply through nose. Stay mindful and observe the sensations of your body, along with emotions and thoughts. To come out, use hands to lift up and push floor away from you. Lean back onto your hands and release your hips by bending knees and straightening one leg at a time.
Lying Butterfly Pose (Variation for those with sciatica or lower back injuries): Sit on the floor, yoga mat, or other soft padding and bring the soles of your feet together to touch, forming a diamond shape with your legs. Keeping your soles together, slide them forward, then lie back on the floor with hands on abdomen. If you have knee injuries, place soft cushions under the knees while doing this pose.
Week 3 "The Next Step" Meditation! A great way to start, and I also started with an app called Headspace, that starts you on 10 days for 10 minutes. Andy is the guy that guides you through the meditation with a cool British accent without being cheesy at all! Meditation just clears your mind and gets you to take deep, controlled breaths, helping to also calm your body. Try it...I promise you'll be hooked! It truly helps you become more mindful & present in the moment. It's not out there and weird, honestly you won't regret it!
Week 4 "The Next Step" Nine-point Meditation: Find a quiet spot and, if you want, apply a drop of essential oil, such as lavender, to each of these 9 points---

• The middle of your forehead
• The back of your neck
• Your heart
• Your throat
• The bottom of each foot
• Your tailbone
• The inside of each wrist

Lie on your back, arms on your sides with palms up. Close your eyes and take three deep breaths through your nose. With your mind's eye, connect each of the nine-points together as instructed.  With one breath, inhale while tracing from the feet to the tailbone to the back of your neck, then exhale while tracing back from neck, tailbone, to feet. Take another breath, inhale from the wrists to your heart, and then to the throat, then exhale while tracing back from throat, heart, to wrists. Repeat this sequence for as long as you want and/or have time for. You may just purely meditate, keeping your mind clear by counting the breaths or thinking of open, blue sky. You may repeat a simple mantra if you wish to; my favorite, simple mantra is---I am loved. I am secure. I am forgiven. God is with me.  "When you take a deep breath in, you bring attention to your thoughts, fill up your "tank." When you breathe out, you release your pain, release your fear." Vicky Vlachonis.

Sleep  10 - 11 pm, no later than midnight!
Good Night! Now go to bed so you can get at least 7 - 9 hours of sleep, so you'll be alert & refreshed in the morning!

WEEK 4: DAY 2 - 7

Breakfast Ideas

• 1/2 - 1 cup Greek Yogurt with Fresh or Frozen Blueberries, Pecans or Walnuts, and if you're adventurous, crumbled Bacon!
•  2 - 3 hard-boiled Eggs drizzled with olive oil, sprinkled with hemp seed hearts or chia seeds, then seasoned with sea salt & cracked black pepper.
• 2 - 4 ounces Smoked Salmon, arugula or spinach, and tomato, drizzled with olive oil on 1 slice of multi-grain or gluten-free bread.
• 1/2 cup Steel-cut Oats (or gluten-free oats) made with unsweetened almond milk, organic honey, nuts or seeds and sliced bananas.
• 2 - 3 over-easy or over-hard eggs cooked with a small pat of butter or coconut oil, 1/2 - 1 sliced avocado, arugula or baby kale or spinach, sprinkled with hemp seed hearts or chia seeds.
• Omega Smoothie: 1 handful of berries, 1 slice pineapple, 1 tablespoon olive oil, 1 tablespoon ground flaxseed. ---from "The Body Doesn't Lie" by Vicky Vlachonis.
• Basic Real Food Smoothie Base here.

Lunch/Dinner Ideas

•  This is basically your meal staple to follow for lunch & dinner: 
• 4 - 8 ounces lean protein (fish, turkey, chicken, grass-fed beef, tempah), 
• 1/2 plate of non-starchy veggies or salad, 
• 1/2 - 1 cup brown or wild rice, or quinoa (occasional pasta, white rice, risotto), 
• 1/2 - 1 serving fruit
• Recipe ideas on sites here, here, and here
• For Gluten-free and Paleo recipe, see links here, here, and here

Snack Ideas

• 1 - 2 slices Brie or aged Gouda cheese with your favorite fruit
• 2 - 3 organic rice cakes with almond or sunflower seed butter
• Carrot & Celery Sticks with Hummus
• Make-your-own trail mix with almonds, walnuts, gogi berries or dried blueberries, and dark chocolate cocoa chips
• 1-2 squares (1/2-1 ounce) of dark chocolate (at least 70%), but limit to 1 - 2 times per week
• 1 serving of fruit
• A handful of almonds, cashews,sunflower seeds (all unsalted)
• 4 - 6 dates with 5 - 10 pecans
• Sliced cucumbers with fresh guacamole
• Nut & Fruit mix with walnuts, almonds, prunes, figs 
• A Larabar (one of the only truly real food energy bar)
• Pineapple-Coconut Smoothie: Blend until a creamy consistency---1 whole, cubed pineapple that has been frozen overnight with 1 can of coconut milk. Variation is any fruit with plain almond milk or whole milk, if tolerated. Enjoy 1 - 2 times per week.
• For more at work & general snack ideas, see this link here and here.

You completed the fourth and final week of the 30-DJT Journey! Let me know how you did and let me know any of your thoughts. Even though the 30-DJT Journey has ended, take these new habits, principles, and routines into your daily life!  Come back to this journey and/or view the Keep It Simple Version here. Integrate it into your everyday living, continuing on the journey, and as always, find what gives you joy in your life.

                                                                <3 Cheryl Joy

An Absolutely Authentic No Sugar-Added, Gluten-Free Recipe (It's Dessert!)

During the 30-Day Joylife Training Journey, you may have been missing one of the joys of life, which is dessert!  I don't want to deprive you, so here's a simple, delicious recipe for, wait for it...brownies! I have adapted the recipe originally posted by Elana's Pantry.

Absolutely Authentic No Sugar-added, Gluten-free Brownies

(Serves 16)

1 cup blanched almond flour
1/4 teaspoon sea salt
1/4 teaspoon baking soda
4 ounces good-quality dark chocolate (72 - 86% cacao)
7 - 9 Medjool dates, pits removed
3 large eggs
1/2 cup coconut oil, melted
1/2 teaspoon vanilla extract (for more authenticity, see this link on how to convert vanilla beans into extract)
 

Pulse together almond flour, salt, and baking soda in a food processor or VitaMix.

Pulse in squares of dark chocolate until the texture of coarse sand (but be careful not to eat all of your chocolate!)

Pulse in dates until the texture of coarse sand, then pulse in eggs.

 

 

Pulse in coconut oil and vanilla until mixture is smooth.

Transfer mixture to a greased 8 x 8 inch baking dish. Mixture is very thick, so smooth with a spatula.

Bake at 350F for 18 - 22 minutes.  Cool, cut, then serve and enjoy!

These brownies are so delicious that even my youngest asks me to make them because she's craving them!  Don't they look moist and delicious?!

Eat these brownies in moderation and enjoy this authentic, real food dessert! It's true that dessert just makes life better. So start baking, and as always, find what gives you joy in your life!

                                                                <3 Cheryl Joy

 

Week 3: 30-Day Joylife Training Journey

Congratulations on completing the first week & second week of our 30-DJT Journey! Hopefully you are getting into a routine with all the activities listed, even trying "The Next Step" activities. Once you get into a habit of doing them, it becomes easier and more enjoyable. If you still have not been able to take photos of yourself, don't wait too long since it does help, as I discuss in this post.

Let's get going to week three!

WEEK 3: DAY 1

Morning

Wake  6 - 7 am
This week you definitely should be up to at least hours 7 - 9 hours of sleep. If not, push back your sleep time 1/2 hour until you can reach this ideal, as discussed in this post and why sleep is so crucial. If this is unrealistic for you, get at least 6 hours nighttime sleep with one 20 - 30 minute nap before 3 pm.

Drink 1
Drink 8 - 12 ounces of filtered pure water before you get out of bed.
TIP: Fill a H2O bottle & place at beside table the night before.

Active Movement 1
Floor Bicycles: After drinking your H2O, lay on your back on the floor. Put your hands behind your head & bicycle your legs as you alternate your right elbow towards your left knee, then your left elbow towards your right knee. Repeat 15 times (or work up to this in increments of 3). Between sets, stretch your legs out & your arms over your head to elongate your body while taking 3 deep breaths. Repeat the sequence 3 times.

Active Relaxation 1
Cat/Cow Poses: After the floor bicycles, get up on all fours with your knees below your hips & your hands below your shoulders. Slowly round your back & pull your head down for Cat Pose, then arch your back & lift your head for Cow Pose. Repeat this sequence at least 3 times while taking deep breaths.
Week 2 "The Next Step": Add Child's Pose and Downward Dog into your routine. After the Cat/Cow Poses, kneel and lean your bottom on your heels, then fold your torso on the floor with your hands to your side or in front of you, demonstrated in this video for Child's Pose. Take 3 deep breaths as you hold this position. For Downward Dog, come up on all fours again, tuck in your toes, and push up with your hands and feet to raise your bottom up with head down and legs as straight as possible. Take 3 deep breaths as you hold this position. See video here for demo.
Week 3 "The Next Step": After the Downward Dog, walk your feet up to the Forward Fold pose as demonstrated here ---you can bend your knees slightly as you bend your body forward as far as you can. Hold for at least 3 deep breathes. If you want to be even more challenged, try the Triangle Pose shown on this link. Again you can bend your knees slightly during the pose if you need to. Place your feet more than shoulder width apart, and turn your right foot out. Turn your upper body towards the right, reach your hands down towards your right ankle, and reach your left arm up as you look up, while keeping your right hand on your right ankle. Hold for at least 3 deep breathes.

Active Movement 2
Calf Raises: While brushing your teeth, lift up with your toes and tighten your calf muscles. Repeat 10 times in 3 positions (toes pointing slightly inward, toes pointing straight forward, toes pointing slightly outward).

AM Exercises & Drink 2
Five Tibetan Rites of Rejuvenation: Continue the 5 Tibetans as noted in this video link. Start to work up to where you are comfortable, in increments of 3, to a maximum of 21. Continue with these Five Rites before your morning exercise routine, if you already have one. Just be mindful of over-training and stressing your body. Remember these Rites of Rejuvenation are an ancient ritual, energizing and refreshing the body & mind!
"The Next Step" Add Beginner Yoga (link) and/or Pilates (link). Try these links for apps that guide you through routines that you can do anywhere! I have both these apps, and I love them---sessions range from 15 - 60 minutes, and have beginner, intermediate, and advanced levels. It's easy to ease in if you're new, or jump right in if you're seasoned!
Drink another 8-16 ounces of H2O for every 15 - 30 minutes of exercise, a minimum of 8 ounces.

Workday

Breakfast  7 - 8 am
Chocolate for Breakfast Smoothie: Recipe here. For a more substantial breakfast, this link gives you healthy low calorie breakfast options!

Active Movement 3
Chair Exercise: Sit in a chair, without wheels, sit on the edge of the chair so your thighs are not being supported by the chair, and rest your hands on the seat of the chair. Cross your right ankle over your left. Slowly lift & extend your legs, allowing the left leg to carry the right leg up, until they're straight & your shins are parallel to the floor. Hold for a count of 10. Slowly lower your feet back to the floor & uncross your ankles. Cross your left ankle over your right, lifting your right leg while carrying the left leg up, and hold for 10 more seconds. NOTE: The farther you sit back in the chair, the easier the exercise is. So if you're a beginner or if this is too difficult, start here.

AM Snack & Drink 3  10 - 11 am
Coconut Yogurt: Recipe here.
Drink another 4 - 8 ounces of H2O.

AM Walk & Drink 4
Take a 10-15 minute walk at your own natural pace.
Drink another 4 - 8 ounces of H2O.

Active Relaxation 2
Chair Yoga: Sit up straight in a chair with hands on your knees. Inhale, look up and draw your chest and throat up toward the ceiling. Draw hands up along the legs toward thighs. Exhale, extend arms in front of you, and curl your spine so your mid-back touches the chair. Return to starting position and repeat at least 3 times.

Lunch  12 - 1 pm
Brown Bag Lunch: Ideas here.

Active Movement 4
Shoulder Stretch: Hold a towel or belt between your hands. Either stand up or sit down and reach your arms straight above your head. Slowly lower your right arm behind you, leaving your left arm in place, until you feel a stretch in both shoulders. Keep elbows straight! Switch arms, moving your right arm above your head and your left arm behind you. The towel or belt should be moving in a flossing motion. Repeat 5x. NOTE: I didn't have a towel or belt at work, so I used my stethoscope. Try to improvise if you need to!

PM Snack & Drink 5   3 - 4 pm
Eat your favorite fruit with a handful of nuts and some dark chocolate (1/2 - 1 ounce)!
Drink another 4 - 8 ounces of H2O.

PM Walk & Drink 6
Take a 10-15 minute walk at your own natural pace.
Drink another 4 - 8 ounces of H2O.

Active Relaxation 3
Deep Breathing: Sit in a comfortable position, close your eyes, and slowly inhale through nose to a count of 4, expanding your lungs and abdomen, getting all the breath out of the bottom of your lungs, then holding it for a count of 7. Slowly exhale through nose for a count of 8 as you release the air and tension from your body. Repeat for at least 6 times.

Evening

Active Relaxation 4
Hot Epsom Salt Bath: If you have the luxury of 10 minutes when you get home and before you need to start dinner or whatever, take a brief bath! Maybe before bedtime may be a better time for you instead, and is a great sleep aid. Fill your bathtub with water, as hot as you can stand it, add 2 cups of Epsom Salt & a couple drops of aromatherapy oil (if desired) into the bath. Soak for 10 minutes, no more than 15, and feel rejuvenated and ready for the evening or for relaxing sleep!
If you absolutely cannot take a bath, try either the Butterfly Pose (described below in Active Relaxation 5) or Deep Breathing: Lay on the floor, legs stretched straight out, hands on side with palms up. Take deep breaths, as instructed above in Active Relaxation 3.

Drink 7
Drink another 4 - 8 ounces of H2O and/or your favorite steeped tea.
My favorite is  a Homemade Ginger Tea: Peel and  thinly slice 4-6 slices of ginger root. Boil in 2 cups of water for at least 10 minutes, 20 minutes for a stronger and tangier tea, using more slices of ginger as desired. Remove from heat and add fresh lemon or lime juice and honey or agave nectar to taste, if desired.

Dinner  6 - 7 pm
Oven-Baked Fried Chicken: Recipe here. For you vegetarians out there, here's a link to some delicious Tofu Recipes!
NOTE: Remember to always make extra so you can pack a lunch for the next day!

Active Movement 5
Your own tiny workout choice, like jumping jacks, side leg lifts, gentle stretching. While watching TV or relaxing on the couch, get up randomly and do a set of movements as much as you want. Or spend time with the family and play ping pong or catch in the yard. Go back to your childhood with your kids, and play games like "Duck, Duck, Goose"! Just play and have fun!

Evening Walk & Drink 8
Take a 10-15 minute walk at your own natural pace. Take your dog, your spouse/partner, and/or your kids.
Drink another 4 - 8 ounces of H2O. Try to drink at least 2 hours before bedtime, if possible

PM Exercises
If you already exercise in the evening, continue your routine, but just be mindful of over-training and stressing your body. But I would encourage you to try the Rebounding if you haven't yet! Therefore, it is still "The Next Step" for some of you!
Week 2 "The Next Step"---For those who are raring to go, I have discovered Rebounding! It's basically jumping on a mini-trampoline! I got mine on sale at Amazon, and if you need something to hold onto, here's another model. They are as inexpensive as $30, upwards to $150. Mine was on sale for $40, and it works just fine. Just 15 minutes of jumping, "jogging", "skiing", side-stepping, or any other movement on the rebounder can give you a great workout, as noted in this article. Rebounding helps drain toxins from the body by increasing lymphatic system flow. Those of you with bad joints from years of running, rebounding is also good to your joints, even helping with bone density!
Week 3 "The Next Step" Add Tabata, which is a series of one exercise, such as the burpees, that you do for 20 seconds, rest for 10 seconds, and repeat 8 times for a total of 4 minutes! See video below for burpees demo, which shows Tabata Timer app. HIIT (High Intensity Interval Training) is another option for brief and effective cardio & strength training without the long hours of intensive workouts. Here's a great app for this, The 12-Minute Athlete here.

Active Relaxation 5
This is a great pose before bed or anytime you need to relax and decompress.
Butterfly Pose: Sit on the floor, yoga mat, or other soft padding and bring the soles of your feet together to touch, forming a diamond shape with your legs. Keeping your soles together, slide them forward and fold upper body down, resting hands on ankles, feet, or the floor in front of you. Allow back to round and relax head towards heels. Stay in this pose for 3 - 5 minutes, breathing deeply through nose. Stay mindful and observe the sensations of your body, along with emotions and thoughts. To come out, use hands to lift up and push floor away from you. Lean back onto your hands and release your hips by bending knees and straightening one leg at a time.
Lying Butterfly Pose (Variation for those with sciatica or lower back injuries): Sit on the floor, yoga mat, or other soft padding and bring the soles of your feet together to touch, forming a diamond shape with your legs. Keeping your soles together, slide them forward, then lie back on the floor with hands on abdomen. If you have knee injuries, place soft cushions under the knees while doing this pose.
"The Next Step" Meditation! A great way to start, and I also started with an app called Headspace, that starts you on 10 days for 10 minutes. Andy is the guy that guides you through the meditation with a cool British accent without being cheesy at all! Meditation just clears your mind and gets you to take deep, controlled breaths, helping to also calm your body. Try it...I promise you'll be hooked! It truly helps you become more mindful & present in the moment. It's not out there and weird, honestly you won't regret it!

Sleep  10 - 11 pm, no later than midnight!
Good Night! Now go to bed so you can get at least 7 - 9 hours of sleep, so you'll be alert & refreshed in the morning!

WEEK 3: DAY 2 - 7

Breakfast Ideas

• 1/2 - 1 cup Greek Yogurt with Fresh or Frozen Blueberries, Pecans or Walnuts, and if you're adventurous, crumbled Bacon!
•  2 - 3 hard-boiled Eggs drizzled with olive oil, sprinkled with hemp seed hearts or chia seeds, then seasoned with sea salt & cracked black pepper.
• 2 - 4 ounces Smoked Salmon, arugula or spinach, and tomato, drizzled with olive oil on 1 slice of multi-grain or gluten-free bread.
• 1/2 cup Steel-cut Oats (or gluten-free oats) made with unsweetened almond milk, organic honey, nuts or seeds and sliced bananas.
• 2 - 3 over-easy or over-hard eggs cooked with a small pat of butter or coconut oil, 1/2 - 1 sliced avocado, arugula or baby kale or spinach, sprinkled with hemp seed hearts or chia seeds.
• Omega Smoothie: 1 handful of berries, 1 slice pineapple, 1 tablespoon olive oil, 1 tablespoon ground flaxseed. ---from "The Body Doesn't Lie" by Vicky Vlachonis.
• Basic Real Food Smoothie Base here.

Lunch/Dinner Ideas

•  This is basically your meal staple to follow for lunch & dinner: 
• 4 - 8 ounces lean protein (fish, turkey, chicken, grass-fed beef, tempah), 
• 1/2 plate of non-starchy veggies or salad, 
• 1/2 - 1 cup brown or wild rice, or quinoa (occasional pasta, white rice, risotto), 
• 1/2 - 1 serving fruit
• Recipe ideas on sites here, here, and here
• For Gluten-free and Paleo recipe, see links here, here, and here

Snack Ideas

• 1 - 2 slices Brie or aged Gouda cheese with your favorite fruit
• 2 - 3 organic rice cakes with almond or sunflower seed butter
• Carrot & Celery Sticks with Hummus
• Make-your-own trail mix with almonds, walnuts, gogi berries or dried blueberries, and dark chocolate cocoa chips
• 1-2 squares (1/2-1 ounce) of dark chocolate (at least 70%), but limit to 1 - 2 times per week
• 1 serving of fruit
• A handful of almonds, cashews,sunflower seeds (all unsalted)
• 4 - 6 dates with 5 - 10 pecans
• Sliced cucumbers with fresh guacamole
• Nut & Fruit mix with walnuts, almonds, prunes, figs 
• A Larabar (one of the only truly real food energy bar)
• Pineapple-Coconut Smoothie: Blend until a creamy consistency---1 whole, cubed pineapple that has been frozen overnight with 1 can of coconut milk. Variation is any fruit with plain almond milk or whole milk, if tolerated. Enjoy 1 - 2 times per week.
• For more at work & general snack ideas, see this link here and here.

You completed the third week of the 30-DJT Journey! Let me know how you did and anywhere along the way, let me know any of your thoughts. If you need support or have any questions, feel free to comment below or email me. Enjoy the journey, and as always, find what gives you joy in your life.

                                                                <3 Cheryl Joy

Press Reset...The Liver Cleanse Smoothie

Sometimes in life you just want to press the 'reset' button. That is how I felt last week after all the graduation celebrations for my kids!

Here's the red velvet cake that I made with my own hands! Hey, I made it healthier this time by using coconut oil instead of vegetable oil. I'm going to try replacing the red dye for beet juice the next go around. In regards to gluten-free, I don't know, but don't think it'd be the same, but I'm going to try and post the recipe if I get it just right!

Anyway...I ate the red velvet cake, along with rice paper-wrapped, deep fried plantains my mom made. This is all AFTER I had a plate-full of delicious homemade Filipino food, made by my mother (the Pancit, rice noodles), my mother-in-law (the Lumpia, egg rolls), and my husband (the Best Chicken Adobo Ever---recipe here), over white jasmine rice! I also contributed to the meal by purchasing the Kale Salad from Costco! Honestly, all this is Authentic REAL FOOD (except for red dye...), so I really didn't do that bad...it was my portion control that wasn't the best ;)  And my sleep was not the best since I stayed up and woke up early making that cake!

I drank more wine than usual, as you can see with the 3 glasses I had...they were only filled 1/4 full, I promise :D  So as you can see, I needed a major reset from all the good food & wine, and lack of sleep!

My Go-to Remedy now is The Liver Cleanse Smoothie!

The Liver Cleanse Smoothie
(Makes about 6 - 8 ounces)

Juice of 1 Grapefruit

Juice of 1 Lemon

1 Garlic Clove

2-5 Slices of Ginger Root, peeled

1/2 cup Extra-Virgin Olive Oil

Place in a blender to liquefy, pour in a cup, and enjoy this cleansing smoothie!

Try it for 2 - 3 mornings, with or without a light breakfast, and make sure you know where the bathrooms are, because the cleanse can work really well for some!

So you see...sometimes life just happens...don't beat yourself up! Go back to the 30-Day Joylife Training , even back to the basics with the Keep It Simple 30-DJT, and get back on your journey to your optimal self! Remember that the goal is to enjoy yourself while on the journey and not stress about the challenges along the way. Because once you change your lifestyle for the best, you'll realize that sometimes you can't take things so seriously. It'll be easier for you to just brush yourself off, get up, and start on your path again!

Have you ever needed to press reset after a much needed vacation, celebration, or just because you had to have that dessert? Let me know, then reset, get back on track, and as always, find what gives you joy in your life!

                                                                      <3 Cheryl Joy

Back to the Basics: Keep it Simple & Just Be...

Those of you who may be feeling overwhelmed with the 30-Day Joylife Training Journey, you probably need to just get back to the basics. With the plethora of information out there on the topics of lifestyle, exercise, and diet, one can become easily overwhelmed, and give up on embarking onto a journey to health. I mean how can you even move forward when there are so many options or life is just too busy?

Even with it mapped out for you, embarking on a healthy lifestyle change can be time-consuming and confusing. My advice to those out there who are still struggling, is to Keep it Simple & Just Be... Authentic, Active, Awesome...The 3As! Follow them as simply outlined below for 30 days, and I know that you'll feel better and have more clarity and vigor!

Here's the Keep it Simple version of the 30-DJT Journey!

1. Authentic

• The goal here is to take in the most nutritious, natural, and best quality food & water available to you.  
• Stop counting calories and follow these simple regular-size plate rules, 
• make at least half your plate colorful and/or leafy vegetables-50-75%, 
• place a palm-sized portion (4-8 ounces) of a healthy protein on your plate-25-30%, 
• put a quarter plate of whole grains on your plate-0-10% (non-gluten or no grains for those with GI intolerance or autoimmune issues....more on that in later posts for those interested in taking it a step further)
• place a serving of fruit (max 2-3 servings/day) on your plate-10-20%. 
• For snacks, a handful of nuts, apple slices or celery with almond butter, or even 1/2 - 1 oz. of dark chocolate works great!
• Regarding alcohol intake, limit this to no more that 1-2 drinks for women, 2-3 drinks for men, no more than 2-3 times per week. 
• For a quick, basic breakfast, try this easy, delicious smoothie recipe!
•  If it is a real, whole, natural food that was grown or raised outside of a factory, you've prepared it yourself, and you eat it in reasonable portions, then you're probably not eating processed food.
•  A rule of thumb is to drink at least half your weight in ounces per day. For example, if you weigh 160 lbs, shoot for 80 ounces per day. Add 8 ounces for every 15-30 minutes of exercise, and add another 8 ounces for every 25 lbs of weight loss desired. 
• Don't like the taste of plain water? Infuse it with citrus fruits, cucumbers, or berries, just like recipes suggested on this fruit infused water blog.

2. Active

• Instead of the constant chronic cardio & over-training, just be active in whatever you are doing!
• Natural walking is the best! Take your 15-minute morning and afternoon breaks at work and walk at your natural pace for those15 minutes. At home after dinner, take another 15 minute walk with the dog, with a spouse, or by yourself. 
• If you keep this easy active routine up, before you know it, you'll be picking up your natural walking pace! 
• In addition to walking, center your daily routines around activity, such as doing calf raises while brushing your teeth, parking farther from the entrance to add more steps, or doing gentle stretching or calisthenics while watching TV.
• On weekends, focus on active play, such as hiking, or any of your favorite sports and/or activities. Go old school with games like dodge ball or duck-duck-goose!

3. Awesome 

• I found there is one single thing that you can do to improve all these facets of your life, and that is to get good, quality sleep! This article gives the basic benefits of sleep here.
• Most people really need at least 7-9 hours per night, whether they want to hear that or not, in order to function at full optimal capacity. 
• If you have trouble with getting this amount, start pushing your bedtime back 1/2 hour each week until you build up to the suggested optimal time that works for you. 
• For those of you who have trouble falling or staying asleep, sleep hygiene is important. This includes having a regular bedtime routine, such as a warm bath, turning off electronic devices, blackening the room using blackout shades as needed.
• If 7-9 hours per night is unrealistic for you, get at least 6 hours nighttime sleep with one or two naps before 3 pm. This article here gives tips on napping effectively. The ideal nap time is 20 minutes, but even a 1 - 2 minutes nap can be beneficial for you. Avoid more than a 30 minute nap, as this may make you feel groggy instead of refreshed.

You can always just go back to the basics above, if you find that the 30-DJT Journey is too difficult to follow or you're just not ready for it yet. Take it easy on yourself, knowing you're essentially learning new skills on your road to optimal health & energy. The 3As will improve your well-being by just following their basic concepts, without even having to do anything else. If you take photos of yourself, you will be able to see changes in your body you may not have noticed without the photos.

Once you are ready to delve into more detail, join me here on a 30-Day Joylife Training Journey to optimal health & energy by just being Authentic, Active, & Awesome! I'll give you healthy tips, suggestions, and recipes to guide you along the way. 

One step at a time...that's all it takes! You will be great regardless! Don't try to be perfect, just do your best! Everyone has their own timing, their own inspiration. Just decide where you want to start, what you want to do, and be intentional in your decision! Feel free to comment or email me with any questions or concerns, and as always, find what gives you joy in your life.

                                                                <3 Cheryl Joy



 

Easy Real Food Smoothie Recipe Base

Here's an easy smoothie recipe base I learned from one of my best friends, the owner of The Living Root Cellar in Redlands, California, while she was here for my daughter's high school graduation this weekend. I love her...we had so much fun, even though it was a crazy, busy weekend! Hey, that's what true friends are. Sharing in the mist of chaos ;-)

Easy Real Food Smoothie Recipe Base (Serves 1)

1 - 2 cups of your favorite milk (we used Silk Coconut Milk, unsweetened)
2 - 4 scoops of a Hemp protein powder (we used Nutiva Organic Hemp Protein)
1/2 - 1 frozen banana, for natural sweetening, if desired

Place ingredients in a high-speed blender, Vitamix preferred. Blend, Pour, Drink, Enjoy!
NOTE: You can drink as listed or add more ingredients such as kale, berries, or other fruit or veggies...really, just about anything you want! Be creative, cause you can't really mess up a smoothie, as long as you use fresh, real ingredients.

If you live in the area or visit Southern California, make sure you stop by The Living Root Cellar. Since they make their own coconut milk, it's obviously difficult to exactly emulate this smoothie! Plus they make the best quality, fresh, and local juice, smoothies, and raw food wraps, with a raw food cafe downstairs.

Do you have a favorite spot you can go to that serves healthy smoothies? Let me know and as always, find what gives you joy in your life.

                                                                   <3 Cheryl Joy

P.S. For more recipes and tips on finding your optimal self to start living a joy-filled life, join me on the 30-Day Joylife Training Journey here!

Week 1: 30-Day Joylife Training Journey

Welcome to Week One of our 30-Day Joylife Training (30-DJT) Journey!

Together we're going to take a journey on the road to your optimal health & energy, improving your life and well-being, by just being Authentic, Active, Awesome! If you need a refresher on what these 3As mean, see this post. Don't forget the pact you made the other day with me, and if you haven't yet, go to the post here to read the agreement to commit to this journey. And no...I don't ask for your firstborn ;-)

The first day of each week is basically a template for every day of the week. I'll give you a list of meal and snack suggestions for day 2 - 7.  Remember that you can personalize this schedule to fit into your routine, but try to complete all the activities as listed...you'll get the best overall benefit. I will also be adding some, "The Next Step" suggestions for those that want to challenge themselves and are ready for more.

Let's get started!

WEEK 1: DAY 1

Morning

Wake  6 - 7 am
Hopefully you've gotten at least 6 hours of sleep, ideally 7 - 9 hours. If not, push back your sleep time 1/2 hour until you can reach this ideal, as discussed in this post and why sleep is so crucial.

Drink 1
Drink 8 - 12 ounces of filtered pure water before you get out of bed.
TIP: Fill a H2O bottle & place at beside table the night before.

Active Movement 1
Floor Bicycles: After drinking your H2O, lay on your back on the floor. Put your hands behind your head & bicycle your legs as you alternate your right elbow towards your left knee, then your left elbow towards your right knee. Repeat 15 times (or work up to this in increments of 3). Between sets, stretch your legs out & your arms over your head to elongate your body while taking 3 deep breaths. Repeat the sequence 3 times.

Active Relaxation 1
Cat/Cow Poses: After the floor bicycles, get up on all fours with your knees below your hips & your hands below your shoulders. Slowly round your back & pull your head down for Cat Pose, then arch your back & lift your head for Cow Pose. Repeat this sequence at least 3 times while taking deep breaths.

Active Movement 2
Calf Raises: While brushing your teeth, lift up with your toes and tighten your calf muscles. Repeat 10 times in 3 positions (toes pointing slightly inward, toes pointing straight forward, toes pointing slightly outward).

AM Exercises & Drink 2
Five Tibetan Rites of Rejuvenation: I love, love, love this exercise sequence called 5 Tibetans that I found on the iPhone App Store. If you are ready, please try them out by viewing this video below. Start slow and work up to where you are comfortable. The whole sequence shouldn't take you more than 10 - 15 minutes. Start with these Five Rites before your morning exercise routine, if you already have one. Just be mindful of over-training and stressing your body. These Rites of Rejuvenation are an ancient ritual, energizing and refreshing the body & mind!
Drink another 8-16 ounces of H2O for every 15 - 30 minutes of exercise, a minimum of 8 ounces.

Workday

Breakfast  7 - 8 am
Veggie Scramble: Just scramble 2 - 3 eggs, mix in your favorite vegetables, like spinach & mushroom, and some goat cheese. Season lightly with sea salt & cracked black pepper.

Active Movement 3
Chair Exercise: Sit in a chair, without wheels, sit on the edge of the chair so your thighs are not being supported by the chair, and rest your hands on the seat of the chair. Cross your right ankle over your left. Slowly lift & extend your legs, allowing the left leg to carry the right leg up, until they're straight & your shins are parallel to the floor. Hold for a count of 10. Slowly lower your feet back to the floor & uncross your ankles. Cross your left ankle over your right, lifting your right leg while carrying the left leg up, and hold for 10 more seconds. NOTE: The farther you sit back in the chair, the easier the exercise is. So if you're a beginner or if this is too difficult, start here.

AM Snack & Drink 3  10 - 11 am
1/2 - 1 apple, sliced with almond or sunflower butter to dip apple slices in...delicious!
Drink another 4 - 8 ounces of H2O.

AM Walk & Drink 4
Take a 10-15 minute walk at your own natural pace.
Drink another 4 - 8 ounces of H2O.

Active Relaxation 2
Chair Yoga: Sit up straight in a chair with hands on your knees. Inhale, look up and draw your chest and throat up toward the ceiling. Draw hands up along the legs toward thighs. Exhale, extend arms in front of you, and curl your spine so your mid-back touches the chair. Return to starting position and repeat at least 3 times.

Lunch  12 - 1 pm
Baked Sweet Potato with Veggies: Pierce the potato a few times with a fork. Microwave on high for 5 minutes, then turn over potato and microwave for another 4-5 minutes, or Bake at 400F for 40-50 minutes, the potato on upper rack with a cookie sheet or foil on lower rack to catch any drippings. This can be made the night before and reheated in the microwave, along with your favorite veges, such as zucchini. Season with sea salt & cracked black pepper to taste. Use a small pat of butter, if desired.

Active Movement 4
Shoulder Stretch: Hold a towel or belt between your hands. Either stand up or sit down and reach your arms straight above your head. Slowly lower your right arm behind you, leaving your left arm in place, until you feel a stretch in both shoulders. Keep elbows straight! Switch arms, moving your right arm above your head and your left arm behind you. The towel or belt should be moving in a flossing motion. Repeat 5x. NOTE: I didn't have a towel or belt at work, so I used my stethoscope. Try to improvise if you need to!

PM Snack & Drink 5   3 - 4 pm
Eat your favorite fruit with a handful of nuts.
Drink another 4 - 8 ounces of H2O.

PM Walk & Drink 6
Take a 10-15 minute walk at your own natural pace.
Drink another 4 - 8 ounces of H2O.

Active Relaxation 3
Deep Breathing: Sit in a comfortable position, close your eyes, and slowly inhale through nose to a count of 4, expanding your lungs and abdomen, getting all the breath out of the bottom of your lungs, then holding it for a count of 7. Slowly exhale through nose for a count of 8 as you release the air and tension from your body. Repeat for at least 6 times.

Evening

Active Relaxation 4
Hot Epsom Salt Bath: If you have the luxury of 10 minutes when you get home and before you need to start dinner or whatever, take a brief bath! Perhaps before bedtime may be a better time for you instead, and is a great sleep aid. Fill your bathtub with water, as hot as you can stand it, add 2 cups of Epsom Salt & a couple drops of aromatherapy oil (if desired) into the bath. Soak for 10 minutes, no more than 15, and feel rejuvenated and ready for the evening or for relaxing sleep!
If you absolutely cannot take a bath, try either the Butterfly Pose (described below in Active Relaxation 5) or Deep Breathing: Lay on the floor, legs stretched straight out, hands on side with palms up. Take deep breaths, as instructed above in Active Relaxation 3.

Drink 7
Drink another 4 - 8 ounces of H2O and/or your favorite steeped tea.
My favorite is  a Homemade Ginger Tea: Peel and  thinly slice 4-6 slices of ginger root. Boil in 2 cups of water for at least 10 minutes, 20 minutes for a stronger and tangier tea, using more slices of ginger as desired. Remove from heat and add fresh lemon or lime juice and honey or agave nectar to taste, if desired.

Dinner  6 - 7 pm
This is my favorite go-to meal that's easy, healthy, and delicious!!! Make enough for lunch leftovers for tomorrow!
Broiled Salmon with Garlic Aoli: Brush Salmon fillet or Tempeh with olive oil. Season with sea salt & cracked black pepper. Broil on high, about 6 inches from heat source, in a preheated oven for 3 minutes. Turn fillet and broil until fish flakes easily with a fork, about an additional 3 minutes. NOTE: Tempeh will just need to be heated through, total about 3 minutes in the oven. Garlic Aoli, recipe here, to spread over fish or tempeh.
Arugula Salad:  For Lemon & Olive Oil Dressing, Mix 1/2 c. fresh lemon juice and 1/2 c. extra virgin olive oil. Add sea salt & cracked black pepper to taste. Whisk well. Sprinkle grated or shaved fresh Manchego cheese or fresh Parmesan cheese, if desired, over arugula and toss with dressing.
NOTE: Photo above is a variation, Steamed Kale with Broiled Salmon without the Aoli. Oh and that's a glass of water!

Active Movement 5
Your own tiny workout choice, like jumping jacks, side leg lifts, gentle stretching. While watching TV or relaxing on the couch, get up randomly and do a set of movements as much as you want. Or spend time with the family and play ping pong or catch in the yard. Go back to your childhood with your kids, and play games like "Duck, Duck, Goose"! Just play and have fun!

Evening Walk & Drink 8
Take a 10-15 minute walk at your own natural pace. Take your dog, your spouse/partner, and/or your kids.
Drink another 4 - 8 ounces of H2O. Do not drink less than 2 hours before bedtime, if possible

PM Exercises
If you already exercise in the evening, continue your routine, but just be mindful of over-training and stressing your body.
"The Next Step"---For those who are raring to go, I have discovered Rebounding! It's basically jumping on a mini-trampoline! I got mine on sale at Amazon, and if you need something to hold onto, here's another model. They are as inexpensive as $30, upwards to $150. Mine was on sale for $40, and it works just fine. Just 15 minutes of jumping, "jogging", "skiing", side-stepping, or any other movement on the rebounder can give you a great workout, as noted in this article. Rebounding helps drain toxins from the body by increasing lymphatic system flow. Those of you with bad joints from years of running, rebounding is also good to your joints, even helping with bone density!

Active Relaxation 5
This is a great pose before bed or anytime you need to relax and decompress.
Butterfly Pose: Sit on the floor, yoga mat, or other soft padding and bring the soles of your feet together to touch, forming a diamond shape with your legs. Keeping your soles together, slide them forward and fold upper body down, resting hands on ankles, feet, or the floor in front of you. Allow back to round and relax head towards heels. Stay in this pose for 3 - 5 minutes, breathing deeply through nose. Stay mindful and observe the sensations of your body, along with emotions and thoughts. To come out, use hands to lift up and push floor away from you. Lean back onto your hands and release your hips by bending knees and straightening one leg at a time.
Lying Butterfly Pose (Variation for those with sciatica or lower back injuries): Sit on the floor, yoga mat, or other soft padding and bring the soles of your feet together to touch, forming a diamond shape with your legs. Keeping your soles together, slide them forward, then lie back on the floor with hands on abdomen. If you have knee injuries, place soft cushions under the knees while doing this pose.

Sleep  10 - 11 pm, no later than midnight!
Good Night! Now go to bed so you can get at least 7 - 9 hours of sleep, so you'll be alert & refreshed in the morning!

WEEK 1: DAY 2 - 7

Breakfast Ideas

• 1/2 - 1 cup Greek Yogurt with Fresh or Frozen Blueberries, Pecans or Walnuts, and if you're adventurous, crumbled Bacon!
•  2 - 3 hard-boiled Eggs drizzled with olive oil, sprinkled with hemp seed hearts or chia seeds, then seasoned with sea salt & cracked black pepper.
• 2 - 4 ounces Smoked Salmon, arugula or spinach, and tomato, drizzled with olive oil on 1 slice of multi-grain or gluten-free bread.
• 1/2 cup Steel-cut Oats (or gluten-free oats) made with unsweetened almond milk, organic honey, nuts or seeds and sliced bananas.
• 2 - 3 over-easy or over-hard eggs cooked with a small pat of butter or coconut oil, 1/2 - 1 sliced avocado, arugula or baby kale or spinach, sprinkled with hemp seed hearts or chia seeds.
• Omega Smoothie: 1 handful of berries, 1 slice pineapple, 1 tablespoon olive oil, 1 tablespoon ground flaxseed. ---from "The Body Doesn't Lie" by Vicky Vlachonis.

Lunch/Dinner Ideas

•  This is basically your meal staple to follow for lunch & dinner: 
• 4 - 8 ounces lean protein (fish, turkey, chicken, grass-fed beef, tempah), 
• 1/2 plate of non-starchy veggies or salad, 
• 1/2 - 1 cup brown or wild rice, or quinoa (occasional pasta, white rice, risotto), 
• 1/2 - 1 serving fruit
• Leftover Salmon & Arugula Salad (from Day 1)
• Chicken or Tofu Vegetable Stir-fry: Cube chicken or tofu, season with sea salt & cracked black pepper, let marinate in sesame seed oil for 30 minutes. Saute onions, carrots, bell pepper, broccoli in coconut oil and season with sea salt & cracked black pepper. Remove from pan. Add chicken and cook until no longer pink. Add cooked vegetables to chicken or tofu. Drizzle with soy sauce or hosin sauce.
• Leftover Chicken or Tofu Stir-fry 
• Grilled Tilapia: cooked in olive oil until flaky with a fork, then drizzled  with lemon and more olive oil, with grilled asparagus, seasoned with sea salt & pepper.
• Leftover Tilapia and Asparagus.
• Beef or Black Bean Soft Tacos: Season beef or black beans with sea salt, cayenne pepper, cumin, and paprika to taste. Cook beef to desired doneness, let rest, then slice. Heat black beans until warmed. Use corn tortillas or butter lettuce leaves to build taco, adding lettuce, tomato, cilantro, avocado, red onions, and raw cheddar cheese, if desired.
• Leftover Tacos
• Cobb Salad: Chopped Romaine Lettuce, 6 cups & 2 medium Tomatoes, 2 cups Watercress, 2 Hard Boiled Eggs, Crumbled Bacon, if desired, 1/2 diced avocado, 4 - 8 ounces chicken breast, 2 ounces blue or Roquefort cheese, if desired. See this link for dressing.
• Leftover Cobb Salad
• Caprese Salad Open-faced Sandwich: Sliced tomatoes, Sliced Fresh Mozzarella, Fresh Basil drizzled with olive oil over toasted rye bread or roasted portabella mushroom, seasoned with sea salt & cracked black pepper.
• Basic Meal Staple, as noted in first bullet.

Snack Ideas

• 1 - 2 slices Brie or aged Gouda cheese with your favorite fruit
• 2 - 3 organic rice cakes with almond or sunflower seed butter
• Carrot & Celery Sticks with Hummus
• Make-your-own trail mix with almonds, walnuts, gogi berries or dried blueberries, and dark chocolate cocoa chips
• 1-2 squares (1/2-1 ounce) of dark chocolate (at least 70%), but limit to 1 - 2 times per week
• 1 serving of fruit
• A handful of almonds, cashews,sunflower seeds (all unsalted)
• 4 - 6 dates with 5 - 10 pecans
• Sliced cucumbers with fresh guacamole
• Nut & Fruit mix with walnuts, almonds, prunes, figs 
• A Larabar (one of the only truly real food energy bar)
• Pineapple-Coconut Smoothie: Blend until a creamy consistency---1 whole, cubed pineapple that has been frozen overnight with 1 can of coconut milk. Variation is any fruit with plain almond milk or whole milk, if tolerated. Enjoy 1 - 2 times per week.
• For more at work & general snack ideas, see this link here and here.

You completed the first week of the 30-DJT Journey; link here for week 2! Let me know how you did and anywhere along the way, let me know any of your thoughts. If you need support or have any questions, feel free to comment below or email me. Enjoy the journey, and as always, find what gives you joy in your life.

                                                                <3 Cheryl Joy