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

Tips On Preparing For Your De-Tox

I use a natural, biodegradable vegetable wash to clean fruits and vegetables.
You can find this at most any grocery/health food store.

Taking a few minutes to do some prep work when you get home for the store makes juicing and preparing your meals a lot easier!

Tip For At Home Juicing:
Use a plastic produce bag to line the compartment of the juicer that takes all the “non” used portions of the veggies/fruit. It makes clean-up much faster!

Preparing Produce:

For things like kale and spinach I wash right away. Tear leaves off the stalks (they are very thick, and it’s easy to pull the leaves off.) I wash the whole bunch and let it dry for a while. You can then roll gently in paper towels or a clean cloth to absorb extra moisture. Store in the fridge, loosely, in a plastic bag (I use the bags from the produce section) with a few paper towels to help absorb the extra moisture.)
It’s much easier to have this type of veggie ready to go when you are ready to juice or make your salad or soup.
I also wash my carrots, celery, etc. and cut up and store in the fridge. I wash apples but don’t cut them until I’m ready to juice them. 

Fruits like oranges and grapefruits and strawberries I clean with the wash as well and let dry. 
For citrus fruits you want to quarter the fruit, then “cut” out the flesh of the fruit. It’s fine to have some of the white “pith” remain. It’s actually healthy and froths up the juice.

All veggies and fruit should be stored in the refrigerator.

Freeze red or green seedless grapes for a crunchy treat.

If juicing you want to drink the juice right away. It can sit for a few minutes but not long. If you see separation going on you can pour in and out of 2 glasses a few times to “mix” it up.

Healthy Grains And Soups

Prepare soup in advance so you can heat up when you need it. (Great to take to work.)

Make up a few batches of your healthy grain of choice.

Shopping List For De-Tox

This is a BASIC guide as to what you will need for your Gentle De-Tox.

Please use common sense and replace any suggestions on the list with options that suit you, are in season, on sale, etc.
The idea is to guide you and enlighten you as to healthier choices you can make while de-toxing for a few days. 

Fruits:
Oranges, grapefruits, strawberries, watermelon, lemons, grapes, etc.

Vegetables:
Carrots, celery, ginger, brocoli, kale, spinach, mushrooms, squash, onions, garlic, (see recipes below for details on ingredients.)

Grains:
Brown rice, quinoa, buckwheat, etc.

Snacks:
Organic Brown Rice Cakes (optional)
Watermelon
Fresh Fruit
Hummus
Edamame
Almonds, walnuts, etc.


For Kale Salad You'll Need:

Baby spinach

Red Russian Kale (cut off spine and cut in bit site pieces)

Frisee

1-2 ears Corn (preferably on the cob and not canned or frozen.)

Crispy spicy chick peas (recipe below.)

Pomegranate (I purchase it already out of the skin, a little more expensive but makes it super easy.) 

Salad Dressing

Extra Virgin Olive Oil  (2 parts oil to 1 part Balsamic)

Aged Balsamic Vinegar

French Sea Salt (coarse) to taste

Freshly ground pepper to taste

*Maple Syrup to taste (*this is optional for the De-Tox. Use organic, no sugar added.)

For Crispy Spicy Chickpeas 

Ingredients:

• 2 (15-ounce) cans chickpeas2 tablespoons olive oil

• 1 teaspoon Spanish smoked paprika (or regular if you can't it)
• 1 teaspoon ground cumin
• Pinch cayenne pepper, or to taste

For Vegetable Soup You'll Need:

• Small onion, chopped
• 2-3 Cloves garlic, chopped
• 3-4 Celery stalks, chopped
• 2-3 Carrots, chopped
• 1 Turnip, diced 
• 1-2 Parsnips, diced
• 1-2 Leeks, chopped
• 1 large potato, peeled and diced
• 1 Green and yellow squash, diced
• Fresh sprigs of dill and parsley, chopped
• 3 Cups organic low-sodium vegetable broth and 1 cup water,OR 2 cups vegetable broth, 2 cups water
• Olive Oil or oil of choice
• Salt & Pepper to taste

• 2 Cups kale or spinach (optional)
• Fresh corn (optional)

De-Tox Menu

Upon rising drink a glass of water with fresh lemon or lemon essential oil. You can drink warm water, room temperature or ice water. This helps cleanse the body.

Take a few moments to stretch, and meditate for several minutes to set your intention for the day.

Choose one from the following categories each day. 

Morning Juice:

2 Oranges
1 Grapefruit
5-10 Strawberries

(use juicer or mix in blender)

Morning Meal:

Sauté 1/4 chopped onion, 1 clove garlic, 1/4 cup diced mushrooms in splash of olive oil. Add 1 cup spinach and sauté until it wilts.
After a few minutes mix in 2 egg whites if desired.

OR:

2 scrambled egg whites with chopped veggies.

OR:

Mixed fresh fruit salad with one whole wheat english muffin or gluten bread of choice.

Lunch Juice:
* If you are unable to make a fresh juice (at work, out, etc.) try to find a juice bar. They are very popular now and even many smaller, healthy based restaurants offer juicing.

3 Carrots
1-2 cups Kale or Spinach (Greens)
1 apple (if you like it sweeter)
Small piece of fresh ginger

Lunch Meal:
Leafy green salad with chopped fresh vegetables/and or fruit with 10 chopped nuts. (Almonds, walnuts, pine nuts, etc.)
Use only olive oil and balsamic vinegar for dressing.

OR:

1 Cup Quinoa with chopped fresh tomatoes, cucumbers, peppers, onions and a squeeze of lemon. (Make this your own, you could add chopped steamed veggies, etc.)

OR:

(click below for recipe:)
KALE SALAD

Mid-Afternoon Snack:
Carrots and celery sticks dipped in hummus.
or
Small mixed fruit salad
or
Brown rice cake with hummus
or
10 nuts
or
Fresh cut watermelon (my favorite!)
or 
Edamame

Dinner:


Roasted Veggies with Lemon and Olive Oil

Use asparagus, broccoli, green beans, brussels sprouts,  carrots, 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.
Serve over healthy grain of your choice.

OR

Vegetables Soup:
click here for:
DE-TOX VEGETABLE SOUP RECIPE
Or use organic low-soduim soup purchased from store/restaurant.

OR:
click below for recipe:
KALE SALAD



Evening Snack:
Mixed fresh fruit
or
celery, carrots with a little hummus
or 
frozen grapes

De-caf herbal tea like chamomile.

*Remember to be creative. You may not have the exact items listed above on hand. It's fine to substitute when needed and you can substitute any meal from any category. 

Gentle De-Tox Vegetable Soup

Easy Vegetable Soup

I made this soup last night and it’s always a healthy hit! It’s easy to make and fills your house with a wonderful, inviting aroma. It’s also a great soup to take to work and heat up for a healthy, wallet friendly meal.

I recommend using organic, local, seasonal vegetables whenever possible. This keeps it super fresh, keeps it green and supports local farmers.  

This is the basic recipe, but please get creative and make it your own by adding and substituting what you like. Make sure to wash all vegetables carefully.

Prep time: 15 minutes

Cook time: About 45 minutes

Makes: 6-8 cups

• Small onion, chopped
• 2-3 Cloves garlic, chopped
• 3-4 Celery stalks, chopped
• 2-3 Carrots, chopped
• 1 Turnip, diced 
• 1-2 Parsnips, diced
• 1-2 Leeks, chopped
• 1 large potato, peeled and diced
• 1 Green and yellow squash, diced
• Fresh sprigs of dill and parsley, chopped
• 3 Cups organic low-sodium vegetable broth and 1 cup water,OR 2 cups vegetable broth, 2 cups water
• Olive Oil or oil of choice
• Salt & Pepper to taste

Optional:

• 2 Cups kale or spinach (Cleaned off the stalk, washed well and chopped.)
• Fresh corn (I love to scrap it right off the ear into the pot)
• Any other fresh veggies you might want to throw in

Heat a few tablespoons of oil in a soup pot, then add the onion, garlic, celery, and cook for several minutes until onions are translucent. Stir in the remaining vegetables and herbs (except spinach or kale.) Cook over medium to low heat, stirring gently and add more oil if needed. I usually salt and pepper a bit at this stage. After 5-10 minutes slowly pour in the stock and/or water. Bring to a low simmer. Partially cover the pot and let simmer for 30 to 45 minutes, until vegetables are tender, not mushy, stirring occasionally.

You can stir in the spinach/kale if you like now. Let simmer another 5 minutes or so, stirring gently. Add more broth or water if needed. 

Salt and pepper to taste. You can also puree this soup for a creamy texture.

Serve with some chopped parsley/dill sprinkled on top.

Kale Salad With Toasted Pine Nuts And Pomegranate

Kale Salad

Baby spinach

Red Russian Kale (cut off spine and cut in bit site pieces)

Frisee

1-2 ears Corn (preferably on the cob and not canned or frozen.)

Crispy spicy chick peas (recipe below.)

Pomegranate (I purchase it already out of the skin, a little more expensive but makes it super easy.) 

Combine all these in a bowl (dress and mix well right before serving)

Salad Dressing

This dressing is so good on so many things! I love to drizzle it on any salad, fish, veggie burgers, etc.

2 TBLS Extra Virgin Olive Oil  
1 TBLS Apple Cider Vinegar

1 TBLS Dijon Mustard

Sea Salt and freshly ground pepper to taste

Whisk all ingredients til creamy

Crispy Spicy Chickpeas 

Ingredients

• 2 (15-ounce) cans chickpeas2 tablespoons olive oil

• 1 teaspoon Spanish smoked paprika (or regular if you can't it)
• 1 teaspoon ground cumin
• Pinch cayenne pepper, or to taste
• Kosher salt

Preheat the oven to 400 degrees F. Rinse and drain the chickpeas and dry by rolling them around in a kitchen towel.

Combine the oil, paprika, cumin, cayenne and salt in a large bowl. Add chickpeas and toss to coat evenly. 

Transfer the chickpeas to a parchment-lined baking sheet and spread them out in a single layer. Bake until golden and crispy, 30 to 40 minutes, shaking the tray to toss after 15 minutes. Remove the baking sheet from the oven and transfer the chickpeas to a serving bowl.