Day Two

Exercise and Endorphins.

One of my personal favorite perks about exercise is the way it makes me 
FEEL.  Above and beyond all else, when I get my butt moving and break a sweat I just feel better. My mood is better, I handle stress better, I sleep better, and I'm a nicer person after a good workout.
The bonus benefits:

Calories burned, leaner muscles, lower risk for disease, ease depression, lower blood pressure, better self-image, etc. 

So if nothing else, workout because it will release endorphins that make you feel good, and this is nothing you can get in a bottle, a pill or just by willing it. M-I-H --  MAKE IT HAPPEN!

Exercise for today:

1.  MINIMUM 45 minutes of cardio and here's an easy routine if you're tight on time or just starting out:

6 MINUTE CARDIO BLAST -- You can repeat this 2-3 times.

Remember to eat a healthy breakfast or snack before you work out and make sure you stay hydrated. Stop to stretch and take a break whenever needed.

Your pre-made menu for today:

BREAKFAST:  1 cup steel-cut oatmeal with 1/2 cup berries, about 10 nuts (almonds/walnuts) tiny drizzle of honey and a sprinkle of cinnamon.
(OR)

• SuperFood Smoothie
  
  
  1 cup unsweetened almond/coconut/hemp or rice milk 
  Handful frozen organic wild blueberries/berries
  1 Banana
  3 Tablespoons Goji berries (optional)
  1 Tablespoon coconut oil
  1 Tablespoon hemp seeds
  1 Tablespoon flax meal or chia seeds Pinch of cinnamon
  Stevia or raw honey to sweeten
  Ice (optional)
  
  
  
  Blend and enjoy!

SNACK:  Hard boiled egg.

LUNCH:  Tuna salad/fake tuna salad on bread with side salad.

SNACK:  Raw veggies with hummus.

DINNER:  Grilled chicken, skinless chicken breast/grilled tempeh, couscous, salad with fruit and nuts.

Tip:

Interval Training: 
Interval training (adding short bursts of 30-60 seconds-of intense activity throughout your workout) helps reduce belly fat. Research has proven the stress hormone cortisol is one of the main culprits of excess belly fat. As we age hormonal changes occur which also naturally increase cortisol levels. (UGH!) The good news is you can help bust that belly fat by adding interval training to your cardio routine.  These short bursts of hight intensity help break down cortisol and metabolize sugar more efficiently, which helps reduce the bulge!  Aim to add in this bursts about every 3-5 minutes during your cardio routine. Just up the intensity EX: If you're jogging at a comfortable pace, go into more of a full out run for 30 seconds, push yourself, then drop back down to your regular pace.

Recipe of the day:

Sautéed Fish with Olives and Capers over Wilted Spinach
(yield one serving)

• Fresh fish fillet
• 1-2 cups fresh spinach (can be wilted by throwing into pan of shallow boiling water for a few seconds-then drain well.)
• 1 medium can pureed tomatoes
• Grated onion
• Minced garlic
• 1/4 cup olives (black, green, or both)
• 1/2 Tbs. capers
• Fresh squeezed lemon
• Garlic Salt
• Dried basil and oregano

Season about 6 oz. fish fillet (tilapia, swordfish, etc.) with a little garlic salt. In skillet cook fish in 1 Tbs. olive oil for about 4-6 minutes (to your satisfaction.) In separate pan simmer 3/4 cups pureed tomatoes, 2 Tbs. grated onion, 1 tsp. garlic and 1/2 tsp basil and oregano for 5 mins. Add 1/4 cup olives and 1/2 tbs. capers.  Pour mixture over fish and serve with/over wilted Spinach, squeeze some fresh lemon--- Yummy!

Day Three

You are what you eat.

I know you've heard that a gazillion times, but it's the simple truth. Try to keep that in mind when you feel like grabbing some piece of crap to eat. Step back for just a moment - - -Wait---even at 7-eleven you can get a banana or an apple? I can buy a little bag of almonds? Trail mix? YAY!
I ate at I-Hop the other day and they put the CALORIES on the menu.  That is brave of I-Hop since just about every item on the menu has enough calories for the ENTIRE day! My 15 year old daughter, who has the metabolism of a hummingbird, can order the 1,300 calorie pancake bonanza, have a snack an hour later, lunch, ice-cream, dinner, candy. (To her credit she eats very healthy 90% percent of the time, she is AWARE of what's in the junk.) But the reality is most of us can't and even if we could we shouldn't.

Just saying...

Exercise for today:

1.  MINIMUM 45 minutes cardio.

AND/OR

2. 7 Day Slim Down Major Muscle Group Workout: 
 If you do video 2 or 3 times in a row you'll get a great workout targeting the major muscles groups, and you can do a little less cardio on your own.

7 DAY SLIM DOWN MAJOR MUSCLE GROUP WORKOUT

Your pre-made menu for today:

BREAKFAST:  Toasted *bread/english muffin, one egg/egg white cooked in olive
oil, side of greens/tomato or small fruit salad.

SNACK:  Piece of fruit or low-sugar greek or almond yogurt.

LUNCH:  Boca Burger (veggie burger) or turkey burger on one slice toasted *bread, slice of real/vegan melted cheese, sprouts, lettuce, tomato, or side salad.

SNACK:  Plain rice cake or 1-2 healthy crackers with smear organic nut butter.

DINNER:  Whole wheat or brown rice pasta with marinara or pesto sauce, parmesan cheese, green salad.

Tip: 

Abs-- Many of my clients have neck and other issues while doing sit-ups. It's important to do them properly and get the maximum benefit out of each:

• Keep your head in line with your spine
• To prevent straining when rising don't focus on your knees, look above you 
• Press your tongue against the roof of your mouth to prevent tightening of the jaw and neck muscles
• Pull your belly button down toward your spine as you exhale up

Recipe of the Day:

This is great as a side dish or make a meal out of it by adding a little protein on the side.

Cranberry and Cilantro Quinoa Salad

4 servings

Ingredients:

1 1/2 cups water

1 cup uncooked quinoa, rinsed

 1/4 cup red bell pepper, chopped

1/4 cup yellow bell pepper, chopped

1 small red onion, finely chopped

1 1/2 teaspoons curry powder

1/4 cup chopped fresh cilantro

1 lime, juiced

1/4 cup toasted sliced almonds

1/2 cup minced carrots

1/2 cup dried cranberries

Salt and ground black pepper to taste

Crumbled Feta Cheese (OPTIONAL)  Some people like to add a little to give it a creamier texture. You could also add some other crumbled vegetarian protein of your choice.

Directions:

Pour water into saucepan and cover with a lid. Bring to a boil over high heat, then pour in the quinoa, recover, and continue to simmer over low heat until the water has been absorbed, 15 to 20 minutes. Scrape into a mixing bowl, and chill in the refrigerator until cold.

Once cold, stir in the red bell pepper, yellow bell pepper, red onion, curry powder, cilantro, lime juice, sliced almonds, carrots, and cranberries. Season to taste with salt and pepper. Chill before serving.

Nutritional Information: 

Amount Per Serving  Calories: 176 | Total Fat: 3.9g | Cholesterol: 0mg

             

Day Four

Get your Heart Pumping!

Anytime you begin exercising, whether you hit the gym, jog, lift weights, or go for a power walk..your body starts getting healthier! And when you do cardio or aerobic exercise you are specifically elevating your heart rate which helps reduce the risk of heart disease. (Youʼll also lower that nasty, bad cholesterol, create leaner, toner muscles--which helps your body burn fat, reduce stress and elevate your mood.)

Exercise for today:

At least 45 minutes of cardio. Put in some interval drills. Push yourself out of that comfort zone---break a sweat and get your heart pumping.

Here's a mat workout about 20 minutes long (in two sections.) It's great for toning, lengthening and stretching muscles. This is also a good workout for becoming more in touch with your body--how flexible are you? I love getting on the floor and doing these types of moves, I find it helps calm, balance and center me.

Your pre-made menu for today:

BREAKFAST:  Canadian bacon/vegan bacon and small piece of cheese/vegan cheese melted on *bread/english muffin. Small fresh squeezed juice.

SNACK:  1/4 cup healthy trail mix.

LUNCH:  Mediterranean Plate: Falafel, stuffed grape leaves, lettuce, tomato, hummus, tabouli on whole wheat pita. 

SNACK:  Fruit or small low-sugar greek or almond yogurt.

DINNER:  Seitan (wheat meat) or lean grilled steak/chicken (about 6 oz) with steamed medley of broccoli, cauliflower, carrots and brown rice.

Tip:

Eating too much sugar inhibits your fat burning enzymes which slows down fat loss. Try to stay away from excess sugar.

Recipe:

Raw Beet Salad

I love this quick, fresh, healthy recipe. All of the ingredients are so good for you and it's great as a snack or side dish.

Mix Together:

2 stalks finely chopped celery

1 cup peeled and grated raw beets

2 chopped apples of your choice (i like one sweet, one tart) cored and chopped

Grated carrot to taste

Toss with light vinaigrette to moisten (to taste)

Salt & pepper to taste

Serve over bed of greens

Day Five

If you don't take time for your health now, you'll have to take time later.

Here are just a few of the positive benefits:

Weight Management:  Helps maintain a healthy, appropriate weight for your body type. Helps regulate your appetite and you have a better chance of maintaining that optimal weight for life. Weighing less also helps you avoid back and knee issues.

Disease Protection:  As we get older we are more susceptible to a myriad of diseases, and for women, osteoporosis.  You can help prevent cancer and heart disease, lower blood pressure, improve cholesterol and reduce your risk for type 2 diabetes.

Good Mood:  Exercise releases endorphins in the brain - - these are chemicals that improve your mood and self image, and help decrease the amount of pain you might be feeling. That trigger of endorphins leads to an overall better mood!

Relieves Stress:  Taking time off from a difficult or stressful situation to exercise can help.  After you exercise you might find a new solution to that problem that’s been bugging you, or you might work it out in your head while exercising. 

Stronger Brainpower:  Not only does your body benefit from exercise, but exercise can improve mental strength and acuity.  Research shows people who exercise regularly have improved memory and a decreased risk for dementia and Alzheimer's (by as much as 40%!)  That's a good reason to workout!

Your exercise for today:

Go for an hour of cardio!  Even if it's a light jog, power walk, biking, walking the dog, cleaning the house, playing with the kids, putting on some music and dancing or a combination of any...just get your butt moving. 
OR--Go back and do one of the workouts or videos* that you liked. Try a new class--Zumba,  yoga, or a boot-camp class. 

Links to videos* are listed above at the top of the page.

Your pre-made meal for today:

BREAKFAST:  An egg-white omelet stuffed with veggies. Fresh squeezed juice.

SNACK:  Fruit salad.

LUNCH:  Lean turkey or vegan protein, lettuce, tomato on *bread. Green salad.

SNACK:  5-6 wheat thin/triscuit crackers with veggie cream cheese/fake cheese.

DINNER:  Vegetable soup/chili, small piece whole wheat bread, green salad.

Tip:

Don't forget to take care of your skin. Once a week use a natural loofah or dry bristle brush, brush your skin (removing the dead skin cells) before you soak in a hot tub. Add two cups of Epsom salts and a few drops of essential oil (lavender is my favorite) to the water.

Recipe:

Roasted veggies with lemon-olive oil

Use asparagus, brocoli, green beans, brussel sprouts, etc.
Spread on a roasting pan/sheet and sprinkle veggies with a little olive oil, sliced garlic and salt and pepper. Roast at 350 degrees until they get a little crispy then take them out and squeeze fresh lemon juice and a little parmesan cheese (if you like.)
This is easy, cheap, quick, healthy and delicious!

Day Six

Congratulations on making it this far! The whole idea behind the 7 Day Slim Down is every week, every day, there's a new chance to start making changes.  So love yourself, exercise because it makes you feel good, and the same goes for eating healthy, clean food!

Your exercise for today:


This is one of my simple, go to workouts. That's not to say it isn't intense, but it's very doable and you don't need a gym or any special equipment. I've designed it to be quick, effective and target all the major muscle groups with an added core-blaster. As always, check with your doctor before beginning any new exercise routine, drink plenty of water, take time to warm-up and stretch, take breaks if you need them and stop if you're experiencing any pain or dizziness.

Warm-up/Stretch for about 5 minutes (jog in place, walk, skip rope, etc.)

Complete a MINIMUM of 30 minutes cardio activity. (Biking, jogging, kick-boxing, power-walking, etc.) Put in one minute cardio interval "bursts"---this is how you up the intensity and push yourself harder. Do this every 4-5 minutes to really burn some serious calories and get your heart rate up.

500 Crunches ---- Yes, this sounds daunting but if you break it up into sections of 100 at a time it'll go by in a flash. Change 'em up---traditional, full sit-ups, leg drops, etc.

6 Yinyasas ---- Do this six times in a row, great for upper body, core and your mind! 
a) begin in down dog b) flow through to plank c) lower to chatarunga d) flow through to up dog e) return to down dog. Make sure you inhale and exhale through the moves, and don't rush it!

30 Squats

30 Triceps Dips

30 Alternating Lunges

Take a break, stretch, drink some water. I'd love to know how you feel after your workout today!

Tip: 

Make time to exercise...schedule it in like any other important appointment. It is essential to your well being, health, and how you feel about your self. It's not about being super skinny, but feeling, living, and looking good!

Recipe:

"Creamy Spinach Soup"

I made this TONIGHT!!! It is so good, pretty easy, deff cheap, and you can feed off it for at least 3 days!

Ingredients:

Olive Oil
1 large onion
3 cloves garlic, sliced thin
3 zucchini, quartered lengthwise and cut into 1/2 inch pieces
3 med/large potatoes diced
3-4 cups spinach--washed, dried, stems removed (or buy those bags where it's all ready to go!)
8 cups chicken/vegetable broth ( I use half of each for flavor)
Salt and pepper to taste

Preparation:

Add olive oil to preheated soup pot. Add diced onion & sweat over medium heat for 5-10 minutes, until translucent.  Add sliced garlic and continue cooking 5 minutes more. Add zucchini and continue cooking 5 minutes.  Add chicken/veg stock and potatoes and bring to simmer. Season lightly with salt and pepper and simmer for 30 minutes or more (until the potatoes break easily.)
Then add spinach leaves and cook 3-7 minutes longer.

Puree all of the ingredients together with an immersion blender, food processor or blender. Return to the pot and check for final seasoning. Serve piping hot with fresh whole wheat baguette!!!

Day Seven

Congratulations on making it to Day Seven!

The beauty of the 7 Day Slim Down is you can interchange any days you like, start any day of the week, and mix and match fitness and food plans.
If you missed a few days (we all have stuff that shoves our best laid plans onto the back burner from time to time) just get started again as soon as you can.
Making lifestyle changes don't happen overnight.  Don't get discouraged!  Even the little changes add up. Hey, we all get set in our ways, become creatures of habit, and the best way to break "bad" habits are to create "new" healthy habits.
Thanks for coming along on this journey, you're all very important and beautiful to me!
Stay tuned for Phase Two of The 7 Day Slim Down.

Your exercise for today:

This is one of my favorite workouts to do for myself, in my classes and with clients. It really challenges you and works the entire body, burns tons of calories and gets that endorphin rush pumping!
Add about 30 minutes of cardio and you've got a GREAT workout---another one you can do anywhere.

Ten Each

Always check with you doctor before performing any new exercise routine.

 Warm up a few minutes before starting, take a break if you need it and  always stop if experiencing any pain. 

 This is an INTENSE routine, and fairly advanced.  Modify wherever needed.

Perform each exercise 10 times with as little rest as possible until you complete one full cycle.  

Take a 2:00 minute break and repeat full cycle 2 more times.

1. Burpees:  Standing, lean over and place both hands on the floor in front of your feet, then hop back on toes, hop feet back up to hands, stand/jump up.  Modified:  Step back one leg at a time, and forward one leg at a time.
2. Squat Jumps:  Squat and jump! (land light on the feet.)
3. Push-Ups:  On toes or on knees.
4. Toe-Touch Sit Ups:  Lie on floor, legs extended, roll up touch toes, roll back down. 
5. Triceps Dips:  Sit on edge of bench or coffee table, place palms close to your sides, fingers pointed forward and dip down and up (keep chest lifted and shoulders down)
6. Plank Jacks:  Assume forearm plank position, on toes, jack in and out.
7. Tuck Jumps:  Standing, squat down a bit and jump up, tucking knees up towards your chest and slap thighs. Land lightly back on the floor.
8. Split Lunges:  Assume stationary lunge position, explode and switch legs.  Modified: Step back and lunge one leg at a time, alternating.
9. Leg Drops:  On back, place hands under butt and extend legs up to ceiling, lower as close to floor as possible then raise back up. 
10. Down Dog to Up Dog:  Assume down dog position, take a few deep breaths then flow through to up dog, engage abs move back to down dog.

Your pre-made menu for today:

BREAKFAST:  Plain greek yogurt mixed with fresh fruit and a little honey. Toasted whole wheat bread/english muffin.

SNACK:  Rice cake with organic peanut butter or veggie cream cheese.

LUNCH:  Spinach salad with chopped veggies, hard boiled egg, balsamic dressing, small piece of protein tossed in.

SNACK:  10 (organic) chips and salsa.

DINNER:  Grilled fish or sushi/sashimi with brown rice. Steamed mixed veggies.

Tip:

Click Here:

EXERCISE AND YOUR BRAIN

Recipe:

Garlic-Basil Shrimp and Zucchini Pasta

1 cup whole wheat pasta

4 ounces fresh cooked or frozen pre-cooked shelled shrimp, thawed

1 cup chopped steamed zucchini

2 Tbls chopped fresh basil (I like more than that!)

2 garlic cloves, minced

1 Tbls olive oil

Cook pasta. Sauté garlic and zucchini in olive oil in skillet, add shrimp, cooked pasta, and basil. Salt and pepper to taste and add a little more olive oil if needed.

Serve with green salad and one piece whole grain bread.

Exercise and Depression

Many studies have shown that people who exercise regularly reap the benefits of lower rates of depression and a positive boost in mood and energy.

How does exercise help with depression and anxiety?

When you exercise your brain releases feel-good endorphins that ease depression.  These endorphins also trigger a positive feeling in the body which help diminish the perception of pain and anxiety.  Exercise will also reduce immune system chemicals that can deepen depression. You will raise your heart rate which increases your body temperature for a calming effect. Exercise has psychological and emotional benefits, too.  It can help you gain confidence, boost self-esteem, improve sleep and getting in shape can help you feel better about your appearance!

What type of exercise is best? 

The good news is that virtual any form of exercise can help depression and anxiety.

You don’t have to go crazy and run 10 miles everyday!  Exercise includes a wide range of activities that boost your activity level to help you feel better.  Running, lifting weights, playing sports and other fitness activities that get your heart pumping can help. But so can gardening, washing your car, taking a stroll and other less intense activities. Anything that gets you off the couch and moving is exercise that can help improve your mood and reduce depression. You can start slowly by taking walks around the neighborhood (go with a friend!) Gradually, work up to exercising on most days of the week.  Try any of these moderate ways to get exercise:

• Gardening
• Dancing
• Biking
• Low-impact aerobics
• Swimming
• Walking
• Jogging
• Yoga

Making lifestyle changes can also help:

*Eat healthy foods, high in fruits and vegetables and low in sugars and fats. Make sure  to get a good night's sleep. Drink plenty of water.  

*Reduce stress at home and at work. Ask for help with some of the stressful things in your life. Enlist friends or family to occasionally help take care of some of the daily chores, like housework. If your job is stressful, figure out ways to scale back some of your responsibilities.

*Stop worrying!  Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.

*Get social. Joining a group exercise class may be beneficial. Or you can exercise with   a friend or partner. 

Other added health benefits:

• Strengthens heart muscle
• Lowers Blood Pressure
• Reduced Body Fat
• Stronger bones
• Leaner, more toned muscles
• Increased energy
• Look fit and healthy
• Help reduce risk of osteoporosis, diabetes, and other types of diseases
• Lose weight
• Better Sex

Exercise and Sex--Kindle Booklet 

Exercise and Endorphins-Kindle Booklet

Always check with your doctor before beginning any new exercise program.

Creating a steady exercise program is a win-win situation and there is no excuse to not get started today!  Look and feel your best by incorporating fitness and healthier eating into your lifestyle.  And help keep depression and anxiety at bay.

Have a Healthy Day

Laura McDonald