Those of you that follow my blog know that one of my favorite ways of stretching is with yoga, especially Yin Yoga. If you are one who does not practice yoga or if you're short on time, this link here gives you a fast 10-minute daily stretch routine.
Next to cardiovascular exercise and strength training, stretching is the forgotten third pillar of fitness. It has been proven to prevent injury, improve athletic performance, prevent aging conditions, such as arthritis, improve circulation and blood flow to muscles, even lower the risk of cardiovascular disease! So get stretching and bring more space and joy into your life!
Just like I stated in the last post on Active Relaxation, a good place to start being active, is with the Active Movement exercises from the 30-DJT Journey. If you haven't already
started these exercises, because you just "scanned through" the blog
posts, I encourage you to at least try the Active Movement portions
of the day, here, here, here, and here!
Now to the next step of being active...REBOUNDING & YOGA! In my opinion, after walking, these are the two easiest and most effective forms of exercise! The great thing about these exercises is that you don't feel like you're "exercising"; plus they can be done by most anyone, at any fitness level and intensity.
What is Rebounding, you ask?! Well, it's basically bouncing on a mini-trampoline! You can purchase one at Amazon. If you need something to hold onto to help stabilize you, here's another model. They are as inexpensive as $30, costing upwards to $150. In just 15 minutes of jumping, "jogging", "skiing", side-stepping, or even gentle bouncing on the rebounder, you get a great workout, as noted in this article. Rebounding helps drain toxins from the body by increasing lymphatic system flow. For those of you with bad joints, from years of running or other high impact activity, rebounding helps improve bone density! Start with this trampoline workout from WebMD, here.
Now for Yoga! You may say, "Not for me...I can't get into all those impossible, contorting positions!" Well, I'm here to tell you that in order to get the calming, strengthening, meditative, and restorative benefits of yoga, you don't need to do all that! This link has a sample 15-minute beginner's class to try yoga out for free! The Yoga Studio app is great for anyone, since it offers beginner, intermediate, and advanced classes, with classes from 10 to 60 minutes, and a choice of focus. Yoga has so many benefits, from stress reduction to heart health, from flexibility to strengthening, as noted in this article here.
So take the next step! Incorporate these valuable exercises into your daily routine, reaping the rewards of improved physical and mental health! Enjoy these fun, relaxing activities, and as always, find what gives you joy in your life.
If you have followed closely with the 30-Day Joylife Training Journey, you have seen that I have mentioned the 5 Rites numerous times. The reason why is because this is such a great routine to integrate into your daily practice. Not only does it help strengthen your body, it can help strengthen your mind.
Start with three repetitions of each of the 5 Rites, adding in increments of three to the maximum of 21 repetitions. I do this every morning, and am up to 18 - 21 repetitions per move (except for the first rite, where I'm only up to 9). View this video here in order to understand each pose.
Enjoy this daily ritual, and as always, find what gives you joy in your life!
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 Poseshown 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.
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 BodySelf-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 theButterfly 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.
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.
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 Poseshown 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.
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.
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.
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!
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.
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!
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.
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:
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.
My middle name is Joy. So in thinking of a name for my blog, I wanted to use 'joy' in it. I thought of The Joy Luck Club, then thought, The Joy Life Club...perfect! When shortening my blog name to tJoylc, it becomes "Joy found in the middle of a little TLC"...and that's how we find joy...by giving ourselves a little Tender Loving Care! So basic yet so complicated.
Since 2007, I have been taking medication for my hypothyroidism, being finally diagnosed with Hashimoto's thyroiditis in 2013, an autoimmune cause for hypothyroidism. I have had my good and bad with managing the symptoms of hypothyroidism, namely the weight gain and fatigue, even low level depression. Even with running and eating fairly healthy, I still struggled with feeling bloated and extreme tiredness, even though my blood levels were "normal". Last year, in July 2013, I had started to gain weight, which became almost 10 lbs, and I had been on & off with my running. I admit that I wasn't eating as clean as I should, and I wasn't getting enough quality sleep, even sleeping too much! Even with more sleep, I was still exhausted. I needed to improve the quality of my life. My health and well-being were being sabotaged because I wasn't taking care of my SELF! I needed some TLC in order to regain the Joy in my life.
In January, I instinctively decided to just start walking at work and hiking on the weekends, instead of stressing about running and getting my mileage in for the next race. This past March, a co-worker of mine was doing a 30-day Paleo diet. I decided to take on this challenge even though I hate diets! I saw that it didn't look too difficult, plus I was desperate to lose the 10 lbs that I had put on during the holidays, on top of the 10 lbs I had gained since the summer. As I got into the challenge, I had more energy, was less bloated, felt less "down", and lost 7 lbs the first week! I looked into the Paleo diet and saw that it had helped those with autoimmune issues.
I'm down the extra 10 lbs and am more toned since I started. With my increased energy and enthusiasm, I started to meditate, continue to learn yoga and pilates, and I'm even journaling daily now. Our family takes hikes now, and we're going to start kayaking this summer. My husband and I are going to take a SUP (Stand-up Paddling) class in June at a nearby lake. I even signed up for an online art/drawing class. This was sparked from my memory of a college art class I took, remembering I enjoyed it, even drawing a pretty good still-life of one of my shoes, of course!
Don't get me wrong. I still get tired and frustrated, I still need to learn to still my mind and be present, and to just stop what I'm doing so I can get my rest and sleep, I still need to motivate myself to eat healthy & exercise. The difference now is that I know that I'm awesome because I'm finding that inner joy again. I'm finding me and what brings me joy, since there's less noise, less brain fog, less fatigue. I don't have to pretend as much now. I can be my genuine self because I can just be... So don't worry about getting on an exercise program. Just get up and be active!
Join me on a 30-Day Joylife Training Journey here. Give yourself a little TLC so that you can find your Joy! And just get out there & Be Active! Tell me your thoughts and as always, find what gives you joy in your life.
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