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Intro/Home
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Page 1 Weight
Goals
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2 Health and Mental Goals
Page 3
Fitness
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Page
1A Weight Loss Week 1
Page 1B Weight Loss Week 2 Page 1C Weight Loss Week 3 Page 1D Weight Loss Week 4
Page 1E Weight Loss Week 5
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Page 1F Jens Personal
Goals |
"Because I
am committed to bringing my best self forward into the next great segment
of my life, I will
dedicate the coming five weeks to taking superb care of my whole
self—mentally, physically, and spiritually. I will celebrate the
sheer adventure of being alive, every single day.” – Gail Blanke, life
coach
Need a place to get motivated,
journal, and get help? There is a group on the Daily Plate/ LiveStrong
website. Through this site you can create an online food journal, set
goals, track calories, exercise and so much more! You could even do your
reflections in the online diary. Go here to join the group and help
support each other during this challenge! http://www.livestrong.com/groups/group/body-and-soul-challenge
Week 0 before
we get started
Carve out
20 minutes today to write honestly about your diet. Without judging
yourself, answer the following questions: What are the healthiest -- and
least healthy -- aspects of your current diet? Do you have particular
weaknesses? What, if anything, would you like to change about your food
choices?
Devote time
to consider what you want to take away from this Challenge.
From now on until you are completely done with the
challenge do daily writing exercises that will help you explore and
personalize its themes: nutrition, exercise, stress relief, and energy. By
the end of the week, you'll be in a great position to clearly identify
your goals.
Write down everything you eat in
a food journal so you can see what, when and how much you are eating. Make
sure to write down what time it is, what is that you are eating, portion
size compared to your palm of your hand, how you felt before and after
eating, and if possible the amount of calories.
Note:
You keep track in your own journal, and answer the
questions posed each day in your own journal. At the end of the week, you
look back and reflect--and then create your goals for the rest of the
Challenge. Remember, this week is preparing you for the coming
weeks
Make sure you are devoting at least 7-9 hours of sleep and
that you go to bed at the same time and wake at the
same time, this helps your body clock get reset as
well.
Read Week 1 info. So you know and
understand what is coming.
Keep
working on Week 0 until you feel comfortable starting this new you. You
have to be ready and willing to make some drastic changes to turn your
lifestyle around for the better.
So since this next week will be a
cleanse for your mind and body, print out the next
week’s info since we want you to avoid all digital media as much as
possible. Like if you can turn off your home phone or cell phone, do so
or at least put it on vibrate and screen your calls so you answer only the
ones you have to. Do not watch any TV, listen to the radio, or surf
the internet. Stop reading the newspaper or worrying about the world around you for
this one week. Learn Yoga or a new form of dance, take time
to organize what you will be eating daily, read, write about what you
experience, talk to others face to face about feelings. If you can’t cut media
out completely then make sure you have at least 1 hour before bed time
to be by yourself and reflect and have no media at all.
So take a deep breath and get ready--a new you is
just five weeks away.
Week
1
Our five-week transformation
starts with an out-with-the-old, in-with-the-new detox. "In a perfect
world, we wouldn't have to detox," says "The Inside-Out Diet" author Cathy
Wong, N.D., who helped us design this cleansing week. But
less-than-wholesome elements can bog down digestion and drain energy,
undermining your best efforts to stay healthy. Detoxing gives your liver,
the body's main natural detoxification organ, a break. Plus, it helps you
start the year with a clean slate, boosting your odds of making changes
that really stick during the coming weeks.
Don't worry -- we won't ask you
to fast or subsist for a week on maple syrup and cayenne. Instead, you'll
ease in and out of the program. Throughout the week, you'll boost your
efforts with exercise to "get blood moving through your organs more
quickly and sweat out your toxins," as Wong explains. Day 1 & 2 is an
easing into the detox by scaling back on unhealthy foods then the "what to
eat" plan starts on day 3-7.
Some important info to understand about detoxing:
Detoxing cleanses the body of
toxins -- and much more. It can help prepare you for positive diet
changes, and increases your awareness of what you eat and how food makes
you feel.
Craving extra sleep during a
dietary cleanse is completely normal afterward this week you should feel
energized.
Don’t cut back too much on your
total calorie intake. During a detox, fat stores open to release trapped
toxins, which stream into your blood stream. Cut calories dramatically,
and this happens quickly, sometimes resulting in nausea and headaches. A
more moderate plan, will release toxins at a slower rate, minimizing
unpleasant side effects.
Exercise helps circulate blood
through the organs more quickly, which increases the elimination of
toxins. It also promotes the elimination of toxins through skin and sweat.
Day 1
Scale Back
Caffeine and
sugar send your energy levels on a roller-coaster ride, so ease up on your
intake. Do not cut it out completely as this can cause some nasty side
affects. A cup of caffeinated tea a day is fine, but if you drink more
caffeine than that, cut your intake by a third. Ease up on baked goods,
sugary cereals, and sweets, and abstain from alcohol. Sodas add a lot of
sugar, caffeine and calories to your diet so cut them out completely and
drink tea or black coffee if you have to have a little caffeine. Try not
use artificial sweeteners.
If you are really craving sweet things try drinking 8oz of light cranberry
since it helps in digestion at the same time it give you a sweet/tart
combination your brain is
wanting.
Drink six to
eight, 8oz glasses of room temperature water over the course of the day;
if the taste turns you off, squeeze in some lemon or lime. Drinking warm
water with lemon first thing in the morning is thought to release
digestive juices and stimulate the liver, your main detoxification organ.
Drinking warm, versus cold, water is easier on your stomach. For every 8oz
caffeinated drink you drink, you will need to drink an extra 4oz of
water to make up for the diuretic that caffeinated drink can
cause.
Get
Organized
Stock up on the supplies you'll
need for the detox. See detox meal plan below or go to their website:
What to
Eat. Enlist the support of family and friends; tell them you'll
be eating differently and modifying your activities.
Skip Raw Foods
If you're
tempted to eat a salad to get your veggies, think twice. Cooked foods are
easier to digest and often yield more nutrients than raw foods, says Cathy
Wong. Plus, this time of year your body especially needs warm, nourishing
foods. You can go back and eat more salads after the detox part is
done.
Go
Whole
Fiber -- found in many whole
foods, especially whole grains and legumes -- grabs on to toxins and
sweeps them through your digestive tract. Broccoli and kale contain
compounds that can help neutralize potentially harmful chemicals. Legumes
and important part as well, they help clean the body.
Some whole grains can take a
while to cook, but resist the urge to sub in Uncle Ben's for brown rice.
Fiber helps your body "grab onto" the toxins in your intestines, says
Wong, so eating plenty of fiber-rich whole grains is important during a
detox. In addition to brown rice, whole grains include foods like wild
rice, quinoa, and barley.
Eat Your
Beans
Although
skipping animal proteins for a few days gives your digestion a rest, your
liver needs protein to function properly, says Wong, so legumes (e.g.,
lentils, kidney beans, black beans, chickpeas) are an essential part of
the plan. They also serve as an excellent source of fiber. Reconstituting
dried legumes is ideal, says Wong; lentils and split peas are especially
quick-cooking and easily digestible. For larger legumes, like white beans,
soak them overnight. If you use canned beans, rinse off the liquid before
cooking them. If you're not used to eating legumes, keep a ready supply of
Beano on hand; it can help alleviate abdominal discomfort. Your body
has to get used to all of the extra fiber but your body will work better
from now on if you have a high fiber diet so eat up!
Note from another
user on the challenge: To cook lentils and legumes, I find the simple is
the best. Ok, so some dry lentils you need to soak before cooking, but
some you don't because they're pretty soft anyways. If you want to make
lentil soup, the easiest thing to do, is wash lentils, then cover with
water, add a little salt, tumeric, and garlic paste. Bring to a boil,
stir, and simmer uncovered until lentils are soft. If you feel like its to
thick to your liking, add more water.
Find Sweet
Substitutes
A lot of people find going
without sugar difficult, says Wong. Try sipping teas that contain
naturally sweet herbs, like cinnamon and licorice.
Try to
avoid processed foods and eat more locally to ensure your foods have fewer
chemicals in them.
PurifyingBath
Take a warm to hot, not scalding, shower daily or nightly to
help get rid of toxins left on the skin. Or try a detox bath.
How does a hot bath containing
Epsom salts, grapefruit essential oil, and baking soda help your body
during a detox? It can help balance your pH levels, draw out toxins, and
can help alleviate detox-related side effects, like muscle aches and
headaches. Moisturize afterward.
If you have
a tub, make your own purifying bath salts by combining 3/4 cup Epsom
salts, 1/4 cup baking soda, and 4 drops of grapefruit essential oil. Pour
under warm running water and soak for 20 minutes. If you don't have a tub,
add enough almond or jojoba oil to the above mixture to make a paste; sit
on a towel and apply the mixture to your body (avoiding your face), using
gentle scrubbing motions. Rinse in a warm water shower. Be very careful
not to slip!
Clean the shower after you're finished as well so the
next person who showers doesn't slip. People with high blood pressure, heart
conditions, or diabetes should not use Epsom salts or take hot baths.
Tune In to
Yourself
Retreat to yourself by taking a
walk, reading, or meditating. Throughout the cleanse, pay attention to how
you feel. What foods do you miss? Do you feel better not eating certain
foods? How does it feel not to watch the news every day? Maybe you're
surprised that chai tea satisfies a morning craving for sweets. Perhaps
you normally feel sluggish after lunch, but this week you feel fine. Maybe
you feel calmer and thus sleep better now that you haven't browsed the web
before bed.
Day
2
Keep up what you have learned
yesterday and add the following.
Drinks
Cut your caffeine
intake by another third, and keep up the water. Replace cow's milk with
rice or almond milk (they're easier on your system), eat fruit instead of
sugary treats, and choose a handful of nuts for a snack.
Reflect
Write for
20 minutes about the way you approach food. Without judgment, answer the
following questions: Do you eat in response to stress or emotions? What
types of foods do you crave? What, if anything, would you like to change
about why or how you eat?
Day 3
Continue all that you learned on
day 1 & 2
Detox Your Diet
Begin the detox meal plan (see below). "Try to stop before
you're full, but don't let yourself be hungry all the time," says Wong. To
aid digestion, chew food thoroughly. Stick to the media detox
Get Moving
Spend a half-hour exercising -- brisk walking, bike riding,
dancing, etc.
Reflect
Write for 20 minutes about your exercise habits. Without
judgment, answer the following questions: Do you have an exercise routine?
If not, what are your main obstacles? How do you feel when you exercise?
How much time do you sit each day? What, if anything, would you like to
change about your approach to exercise?
Day 4
Continue all that you learned on
day 1, 2, 3
Stay On Track
Continue with the detox meal plan, varying the grains,
legumes, and veggies if you like. Exercise for a half-hour, and stick to
the media detox.
Think about adding
Yoga to your after exercise routine to calm your body and mind down.
Reflect
Take 20 minutes to write about how stress affects you.
Without judgment, answer the following questions: What are your main
day-to-day stressors? On a scale of one to 10, how stressed do you feel?
What are your methods for dealing with stress? Do you feel these methods
are healthy or unhealthy? What, if anything, would you like to change
about how you react to and deal with stress?
Day 5
Continue all that you learned on day 1, 2, 3, 4
Stay on
Track
Continue with the detox meal
plan, varying the grains, legumes, and
veggies if you like. Exercise for a half-hour, and stick to the media
detox.
Reflect
Spend 20 minutes
writing about your energy levels. Without judgment, answer the following
questions: In general, are you satisfied with the level of energy you have
each day? How do you feel when you wake up and go to sleep? What feeds
your energy? What drains it? Do certain aspects of your lifestyle
(exercise, sleep routine) affect your vitality positively or negatively?
What would you do with more energy?
Body
Brushing/Steam
Gently brush the skin all over
your body using a dry natural-bristle brush, which stimulates the body's
lymph system, enhancing detoxification. It also exfoliates, which helps
your body eliminate toxins through the skin. Start with your feet and work
up toward the torso, and then brush your hands and move in toward your
torso. Finish with a salt bath or hot shower
.
Day 6
Continue all that you learned on
day 1, 2, 3, 4, 5
Stay on
Track
Continue with the detox meal plan, varying the
grains, legumes, and veggies if you like. Exercise for a half-hour, and
stick to the media detox.
Reflect
and relax
Set aside 20 minutes to review your journal entries
from the past five days. Which habits make sense? Which don't? Use a
highlighter or a pen to circle the problems that resonate with you and
that you'd like to fix.
Detox
Foot Soak
Fill a plastic tub or bath tub with 8 inches of hot
water; add 1/4 cup of Epsom salts and 2 drops of grapefruit essential oil.
Soak for 10 minutes.
Day 7
Continue all that you learned on
day 1, 2, 3, 4, 5, 6
Exercise for a half-hour, and stick to the media
detox.
Ease Back In
Today you transition
from the detox diet back to a more general plan for healthy eating. Try to
stick with plant-based meals, such as vegetable soups, salads, and
stir-fries; if you include a nonplant protein, choose fish or chicken.
Limit your intake of sugar, caffeine, and alcohol, and keep drinking the
water and ginger tea.
Create
Your Goals
Sit down this evening with your journal. Look at the
items you circled, and make a list of what you want to accomplish this
month. Writing 5 main goals is good. Write them down, and post them on
your fridge.
Visualization Exercise
Find a quiet place in your home, and sit and close
your eyes. Consider the themes you'll be working on for the next four
weeks. How would you like to feel and look? Energetic? Rested? Smiling? In
better shape? Visualize yourself feeling your best in particular settings
-- e.g., eating dinner with your family, commuting to work, exercising at
the gym. Notice the details; how does your body feel? What's your facial
expression? How do the people around you respond? Let your mind soak in
this visualization for five minutes.
Questions
others have had:
Q: Can someone please help me with the beans? I just bought
a can of red kidney beans and a package of dry red kidney beans. now what
do I do? soup? is there anything else? do I just soak them in water and
then boil them for soup?
A: For canned beans, dump and rinse in a strainer under cold
water. Great in salads. "pick" those dry beans, no shriveled or 'funny'
looking ones then rinse and soak in cold water overnight. Dump the soaking
water cover with fresh water a pinch of salt and cook on stove top or in a
slow cooker. You can do soup, but there are better beans for that. I like
them in chili with several other kinds of beans too. There's always the 3
or 6 bean salad.
Q: Where do you find grapefruit, almond or jojoba oil? To be
honest, if things are inconvenient (ie not at the grocery store) the
likelihood of trying it are slim. Working full time, being a mom full
time, I don't have an hour to drive to the health food store.
A: You can get the almond oil from Wally World (Wal-Mart).
Try mixing some sugar in with the oil for a wonderful body scrub. This
concoction leaves you feeling very soft!
You can also order online at
www.vitacost.com - they have great prices on essential oils, etc. I use
them frequently and have been pleased with the selection they have.
I believe I have seen almond or
jojoba oil at Wal-Mart or Walgreens. Usually found in the beauty section,
near the bath oils.
Other helpful people going
through the same thing have to say:
After going through acupuncture
and oriental medicine school, raw foods are frowned upon, which was hard
for me to swallow since I had been raised vegan since birth. But after
learning about different food's temperatures and properties from a Chinese
perspective, I have watched and listened to my body's responses while
eating raw foods. In the summer, raw foods are great for clearing heat and
cooling the body. During the winter, putting cooling foods in your stomach
like raw vegetables can cause diarrhea or other abdominal discomfort.
However, that can totally depend on where you live. Someone who lives in
Texas is going to not have as hard a
time digesting raw foods in winter as someone in upstate NY would. So I
would suggest just listening to your body and seeing what works for
you.
Here is a grocery list (if you
start on Monday): almonds, 1 lb. bag raw (Whole Foods), 2 lemons 1 bag
Coach's Oats (Costco) 7 apples/pears 1 large bag of brown rice (enough for
14 1 c. servings) Fresh vegetables (broccoli, etc.; enough for 21 1 c.
servings) 1-2 bunches of celery 1 bag (1 lb.) organic baby carrots 1
container hummus 1 lb. dried lentils, peas, beans (enough for 7 1 c.
servings) For flavoring: 2 onions, garlic cloves, fresh ginger root, olive
oil) I hope this helps!
Hi! I am blogging my experience
of the Challenge. You're welcome to read along, if you'd like.
http://www.mrsschrage.wordpress.com. I just finished eating a delicious
meal of bean burritos (from Whole Living)! I don't know if it technically
counts for the detox diet, but it does have veggies (corn), cooked beans,
and brown rice. I recommend the recipe!
Here
is the detox meal plan:
Wake-Up
Drink a
cup of warm water with the juice of 1/4 lemon, which stimulates the liver
and helps release digestive enzymes.
Breakfast
Have
a cup of hot oatmeal with a cup of fruit and 1/8 teaspoon of cinnamon.
Drink a cup of green or black tea, if you wish.
Midmorning Snack
If you're hungry, eat an organic apple
or pear and 10 unsalted raw almonds.
Lunch
Eat a cup
of legumes (lentils, split peas, beans, chickpeas), a cup of cooked brown
rice or quinoa, and a cup of steamed vegetables (include the Brassica
family, such as broccoli). For flavor, saute onion, garlic, ginger, and
turmeric in a teaspoon of olive oil and add to food, but avoid salt. Drink
a cup of digestion-boosting ginger or spice tea.
Midafternoon Snack
If you're hungry, eat celery and carrot sticks
with 2 tablespoons of hummus.
Dinner
Steam 2
cups of mixed vegetables; eat with a cup of brown rice. Use the same
flavorings as lunch. Drink a cup of ginger tea.
Before Bed
Drink a cup of warm water with lemon.
(Be in bed by 10 p.m. or at least
a resonalble time, if you can) |