WEEK 4 – DETOX & YOGA CHALLENGE: REINTRODUCING FOODS

Congrats!  You’ve made it to the final week of our detox and yoga challenge with only SEVEN MORE DAYS TO GO!! With the help of our “secret” facebook group I’ve re-confirmed my belief that participating in a challenge, involving changing deep-rooted food habits, is easier accomplished when feeling supported by others sharing their successes and struggles.  Several times during this detox I’d felt tempted to “cheat” on my detox but, the accountability of going through this with my detox support group kept me on track.  And, even though you may not have joined us in our facebook group, I’ve heard that some of you have taken on this challenge privately.  Congratulations to you and thank you for letting me know how it’s been going for you!  My accountability to ALL of you has personally helped me make it through these 28-days!

FINAL SEVEN DAYS!!

  • Today or tomorrow morning: weigh and measure yourself
  • Introduce these items SLOWLY during the week: meat, dairy, gluten, sugar, caffeine, alcohol.  And, be your own scientist noticing how each substance affects you.
  • Be mindful: prepare your food and beverages with the awareness of how your are nourishing your body with the items you choose to consume.  chew your food slowly. continue your daily yoga and meditation, focusing on self-care and and self-compassion; notice how setting this specific intention affects your health choices.  note any changes in your flexibility, strength, and ability to quiet your mind after practicing 28-days of daily yoga and meditation.
  • JOURNAL!: As always, note any changes in mood, digestion, sleep, etc.  On day 28, complete the self-assessment provided on your last journal page.  Then, just write down anything your discovered about yourself these last 28-days.  Continue to observe yourself as a curious scientist focusing on a fascinating, beautiful subject! 🙂

I wish you the best and invite you to take this challenge even if you are reading about this for the first time.  Here’s a link to the description of this 28-days to health, wellness, peace and power.

Seven more days yogis!  YES!!!
Amelia

 

DAY 4: PREPPING FOR WEEK 2…SHOPPING AND YOGA CHECK-IN

WEEK 1 – WEANING GLUTEN, DAIRY, MEAT, CAFFEINE, SUGAR AND ALCOHOL

It’s day 4 of our detox and yoga challenge and in a few more days we will have eliminated gluten, dairy, meat, caffeine, sugar, and alcohol…whew!  I hope you’ve been able to wean off any items which you may be “addicted” to, like coffee.  I know that can be sooo tough!  I’ve been there, done that, and knock on cyber-wood, I’m staying off the caffeinated coffee! (Yes, I still enjoy an occasional cuppa decaf but, as of day 7, that’s out for me too.)

WHY DO BOTH…DETOX AND YOGA CHALLENGE?

This detox AND yoga challenge I’m suggesting is a combination of several challenges I’ve done over the years.  Some have been juice challenges, vegan challenges, and just yoga challenges.  The reason I decided to combine a detox AND yoga challenge is because last year I created my own challenge, combining dietary changes and daily yoga, for 30 days, and I found it most effective for changing habits and behavior.  The yoga revealed to me how dietary changes affected my flexibility, especially in my tightest poses such as wheel.  I discovered the effect inflammatory foods had on my joints and during my detox I became more open, less achy, and in general just found more freedom in my yoga poses.  My daily yoga became one of my measurements to gauge how foods affected my body.  In addition, the yoga/meditation plus detox also helped with my mental clarity and mood stability.  The element of increasing my body, mind and spirit awareness also contributed to my ability to focus on self-care.  The daily yoga naturally made me want to be respectful of my body, so it made it easier for me to stick to my dietary and behavioral changes.  I WANTED to eat well, get sleep, hydrate, and transform my negative to positive thoughts. Because of that experience, I became more convinced of yoga’s positive benefits in my life.

SHOPPING LIST

One of the most recent detoxes I participated in was Dr. Sara Gottfried’s Hormone Cure Detox.  My detox is very similar but, I am not doing the measurement of blood sugar, pH or suggesting dry brushing, etc.  I’m doing a bit more simplified version of that, plus I’m adding the daily yoga and meditation.  I do want to share a link to her page with a suggested list of what to and what NOT to eat for your detox.  You’ll notice she includes meat on her list.  That is a modification you can choose for this detox.  I am choosing to go  vegan plus fish (eg. salmon) and eggs.  I am personally in the mood to detox meat because I’ve eaten it recently and it’s made me feel heavy. Sometimes springtime may feel like a more suitable time to detox meat so, it may make more sense for you to keep lean meats in your diet if you’re in a cool climate right now.   This is where you get to design your detox to suit your needs and just do what feels right for you.

A POUND OF VEGETABLES A DAY…WHAT???

Yes, TRY to get in a pound of veggies every day.  Any veggies you use in your smoothies count, so since you have TWO liquid meals a day during WEEK 2, I recommend making veggie smoothies with kale, spinach, cucumber, etc.  And, soup is a liquid meal so shooting for 70% veggies in your soup will also help reach your pound of vegetables.  You’ll be surprised how full you actually are eating a pound of veggies.  You will not starve doing this detox and hopefully you won’t miss the meat, dairy, etc. too much!

MENU IDEAS

Periodically, I’ll share recipes here but, mostly I want to give you menu ideas (yes, basically, because I’m busy and am choosing to conserve my energy!) But, on our facebook group, we will share recipes there.  If you are participating in this detox and want to join our private group, go to http://facebook.com/SpirituallyFitYoga and email me so I can invite you to join our group.  Only members can see our group and our posts. 🙂

Instead of breaking down the following menu ideas into breakfast, lunch and dinner, I’m just listing ENTREES, SIDES, SNACKS and SMOOTHIES because the ENTREES can easily fall into the breakfast, lunch OR dinner category.  Okay, here you go!  Have a fabulous weekend and I’ll check in again Monday as we start “the real detox” on day 8!!

WAKE-UP
Cup of hot water and lemon

ENTREES

Experiment with adding fresh herbs, chopped nuts, seeds, or sea salt to enhance flavor and texture.

  • Steel-cut oatmeal with almond milk, topped with chopped nuts, and berries
  • 2 eggs with side of sauteed leafy greens (kale, spinach, swiss chard, or collard greens) OR with a side salad with vinaigrette
  • Avocado and steamed/baked/roasted sweet potato with brown rice or quinoa
  • Breakfast burrito with gluten-free tortilla with beans, rice, shredded carrots, cabbage, lettuce, etc. and avocado
  • Brown rice or quinoa “bowls” topped with steamed, roasted, stir-fry veggies
  • Vegetarian chili
  • Lentil-vegetable soup
  • Minestrone soup
  • Miso soup with tofu cubes
  • Vegetable curry sprinkled with peanuts or cashews
  • Grilled salmon served atop polenta, caramelized onions; sided with green beans or sauteed leafy greens
  • Fritatta (eggs, potatoes, veggies…no dairy)
  • Quiche (use a cornmeal crust to make it gluten-free, and substitute milk with almond, coconut, or hemp milk to make it dairy-free)
  • Stir-fry (broccoli, carrots, red, green, yellow peppers, onions, garlic, ginger, etc.)
  • Seaweed Wraps (use Nori, which wraps sushi rolls) with hummus, shredded carrots, cabbage, caramelized onions and red peppers)

SIDES

  • Roasted root vegetables: carrots, parsnips, beets, sweet potatoes, cauliflower, etc.)
  • Brown rice
  • Quinoa
  • Sprouted bean trio
  • Beans
  • Polenta
  • Gluten-free bread/toast

SMOOTHIES 

Here are some smoothie blends.  Design your own recipes making sure to always include a veggie and some protein. Prepare with water, unsweetened coconut water, or your non-dairy milk of choice.  If you’re preparing your smoothie with a “milk”, that counts towards your protein. Nut butters, seeds, and avocadoes are also great protein ingredients for your liquid meal. As an option, add a dash of cinnamon, tumeric, and/or cayenne pepper to add anti-oxidants to your smoothies. 

Chia seeds – I am personally a fan of chia seeds because of their ability to add substantial protein to your diet.  I recommend adding 2 tablespoons of chia seeds to each smoothie.

 

  • 2 big handfuls of kale or spinach, 1/2 banana, and/or 1/2 carrot, 1/2 apple + 2 cups of liquid
  • 1 cucumber, 1/2 pineapple, slice of peeled ginger + 2 cups liquid
  • 1 apple, 1/2 banana, 1 carrot + 2 cups liquid
  • 1 cup blueberries, 1/2 apple, 1/2 banana, 1 handful of spinach or kale + 2 cups liquid
  • 1 avocado, 1/2 banana, handful of spinach or kale + 2 cups of liquid
  • 2 carrots, 1 apple, 1/2 orange, handful of spinach or kale + 2 cups of liquid
  • 1 banana, 2 tablespoons nut butter, dash of chocolate + 2 cups liquid

SNACKS

  • Nuts and seeds
  • Veggies (carrot and celery sticks)
  • Roasted seaweed

Healthy eating!!
Amelia

DAY 3 – YOGA CHALLENGE: YOGA & MEDITATION EVERY DAMN DAY!

Here are more yoga links to support you during this 28-day yoga challenge.  These are all free 20-minute online classes.  Practice daily, at least 20 minutes, and notice more strength, flexibility, and centeredness. At the end of your Shivasana, take your seat for 5 minutes, close your eyes and meditate.  Just breathe.   Yoga was designed to assist in making meditation more comfortable so, you may find yourself ready to meditate and able to sit longer than in your previous attempts.  Observe what thoughts or feelings come up, without judgment or criticism, then just focus on your breath.  That’s it.  Yoga and meditation every damn day, baby!  You can do it! 🙂

 

WEEK 1, DAY 2: DETOX AND YOGA CHALLENGE

HAPPY DAY TWO!  ARE YOU JOURNALING??  IF NOT NOW, WHEN??

It’s day two and we’re still in week one of our 28-day challenge.  Some of you are just joining us so you can make this your day one or just jump on in TODAY!  One of the first steps I highly recommend is downloading and printing this PDF file to track your progress daily in these journal pages.  I recommend reading each page, including the last page with the Post-Detox Assessment questions, to give you an idea what you can discover about yourself by going through this intentional detox and yoga challenge.

ELIMINATING INFLAMMATORY OR TOXIC FOODS

During this first week we are slowly weaning off those typically inflammatory foods with a goal of eliminating all of them by day 7.  And, these foods have been chosen for this detox because they typically can be culprits for causing inflammation, fatigue, anxiety, intestinal irritation, sleep disruptions, skin eruptions, depression, etc.  If you have been experiencing any of these symptoms, by going through an elimination diet, then slowly re-introducing each one during week 4, you may discover you have a food allergy or sensitivity.

One thing to keep in mind is that some of these foods you may actually be addicted to, meaning that when you cease consumptions you experience withdrawal symptoms such as headaches, fatigue, grumpiness, nausea, or the shakes.  If you know you actually have an addiction, or have a strong “need” for a substance, VERY SLOWLY wean yourself off the food.  For example, I took the entire week to wean off coffee:

  • Days 1, 2: half-caf, half-decaf
  • Days 3 and 4: decaf coffee
  • Days 5 and 6: green tea
  • Day 7: No caffeine

That’s just an example of how you can wean off a substance.  And, you are of course welcome to choose which foods you would like to eliminate during this challenge.  If you suspect you are sensitive, allergic, or addicted to a food, this is a great opportunity to be put yourself through your scientific experiment, documenting the effects of eliminating then re-introducing items back into your diet.

ADDITIONAL SUPPORT

In addition to journaling, I also recommend joining our SECRET facebook page.  Just email me from my http://facebook.com/SpirituallyFitYoga page and request to be added to the October 2013 Detox and Yoga Challenge group.  Only members will be able to see that group or its posts.  I’ll share tips there, you can ask questions, we can share recipes, and we can all just support each other. 🙂

Cheers!

Amelia

DAY 1: DETOX AND YOGA CHALLENGE

Congratulations on making the decision to join me on this challenge!

Here’s your DAY ONE:

1. Create a journal by downloading and printing this PDF file with your weekly journal pages.  Or, use the headings listed in this link.  Journaling and tracking your daily progress is a KEY success factor in getting the most of this challenge!

2. Take your Day One measurements: weigh yourself and measure your waist, hips, and chest then jot down in your journal.

3. Begin your daily practice of the following:

  • Yoga, minimum of 20 minutes; home practice or take a class. For your home practice, here is a link to some FREE yogadownload.com classes.
  • 5 minutes minimum of meditation – sit comfortably, close your eyes,  just breathe.
  • Change your thoughts from negative to positive; transforming critical or judging to nurturing and compassionate words.
  • Stop eating 3 hours before bedtime.
  • Drink 64 oz. of fluid/water per day.
  • Journal daily.
  • Sleep ~ 7 hrs/night (lights out by 11pm or earlier).

4. Begin eliminating these foods from your diet, and wean slowly from any substances you may be addicted to. You have 7 days to eliminate these inflammatory foods from your diet:

  • caffeine, alcohol, dairy, meat, gluten, and sugar

 

 

 

28-DAY DETOX & YOGA CHALLENGE STARTING OCTOBER 1ST!

Join me for a 28-day detox challenge starting Tuesday October 1st!

I’m starting a detox because I indulged a bit too much on my recent vacation and I just periodically love the feeling of ridding myself of toxins in my body, mind and spirit. During this detox I will eliminate foods that are considered inflammatory or “toxic” from my diet, practice daily yoga and meditation, turn off electronics by 9pm (7pm is an even better goal but, realistically, with my blogging, I’m shooting for 9pm), get 7 hours of sleep nightly with a goal of turning lights out by 11pm, and, drink eight 8 oz. glasses of fluid a day, preferably water.

On this blog I will post reminders about the detox with links to online yoga podcasts. Before weeks 2 and 3, I will post some menu suggestions for smoothies and meals. To share about your progress or to post comments or questions, please go to my facebook page.

In general, here’s how the detox will work:

Daily:

  • Yoga, minimum of 20 minutes; home practice or take a class.
  • 5 minutes minimum of meditation – just breathing.
  • Change your thoughts from negative to positive; transforming critical or judging to nurturing and compassionate words.
  • Stop eating 3 hours before bedtime.
  • Drink 64 oz. of fluid/water per day.
  • Journal daily.
  • Sleep ~ 7 hrs/night (lights out by 11pm or earlier).

WEEK 1: By day 7, eliminate these foods from your diet:

  • caffeine, alcohol, dairy, meat, gluten, and sugar

WEEK 2:

  • continue with complete elimination of the above toxic foods,
  • eat a pound of vegetables a day,
  • two liquid meals a day (eg. smoothie or soup)

WEEK 3:

  • continue with complete elimination of the above toxic foods,
  • eat a pound of vegetables a day,
  • one meal with a lean protein (eg. plant-based, fish, or eggs)  
  • one liquid meal a day (eg. smoothie or soup)

WEEK 4:

  • slowly introduce foods you eliminated, one at a time

JOURNALING

Daily track the following and use a scale from 1 to 5 to indicate

1 = low/poor and 5 = high/great:

  1. Each meal (optional: list ingredients of each meal)
  2. Your mood (1-5)
  3. Your energy level (1-5)
  4. Your sleep (1-5)
  5. Your stress/anxiety level (1-5)
  6. Did you practice yoga? How long? Rate how you felt while practicing yoga(1-5)
  7. Did you meditate? How long? Rate your ability to quiet your mind (1-5)
  8. Your bowel regularity (1-5)
  9. On days 1, 14, and 28: Your weight, and measurement of your hips, waist and chest size.
  10. Notes (indicate any additional comments about your day such as breakthroughs and ‘aha’ moments)

FINAL COMMENTS

At the end of this detox, you will most likely discover something new about how your body, mind and spirit responds to changes in your diet, a regular yoga and meditation practice, and getting better sleep.  Maybe you’ll even lose a few pounds or discover that by eliminating, then re-introducing, these inflammatory foods, you may identify an allergy or sensitivity.  This detox and yoga challenge is really about eliminating toxins and feeling lighter in your body, finding clarity in your mind, and feeling centered in your soul.  Although this detox does not an involve an extreme reduction in calories or any type of fasting, if you have any health issues, please consult your doctor before participating in this program, or any program, involving dietary changes.

Lastly, as we are transforming any self-critical thoughts into nurturing and compassionate words, also be gentle with yourself during this 28-day challenge.  If you skip a day or a meal or a yoga practice, let it just be what it is.  Don’t beat yourself up about it.  You don’t need to start all over.  Just do what you can during these 28 days and observe and learn from YOUR journey.  There’s no doing this challenge perfectly. It is what it is.  It will be what it will be.

Thank you for joining me in this journey and I wish BOTH of us 28 enlightening days of self-discovery during this detox and yoga challenge!

Namaste,

Amelia