movewelldc – Page 22 – Move Well with Amy Rizzotto

December 13, 2012

MoYoga on Supported Headstand (Salamba Sirsasana)

Salamba Sirsasana, or supported headstand, like all yoga inversion postures is a great way to find both energy and calm. By flipping your world upside-down, you’re allowing for increased blood drainage from your lower extremities, as well as your lymph nodes. When you come out of the posture and into child’s pose, you’re flushing your entire body with fresh, oxygenated blood. This is an incredibly active pose and works everything from the forearms and shoulders to the abs and back muscles to your thighs and even feet.

The key to this asana is to approach it without ego and with a sense of adventure. Inversions are often scary for people, but the only way you’ll get injured is if you don’t listen to your body. In the beginning, take it slow and use a wall. Having both the support and peace-of-mind that something is there to catch you if you fall is a great way to get comfortable and kickstart this element of your practice.

Now, let’s break it down step by step…

STEP 1: Set up your yoga mat, kneeling somewhere in the bottom half. In order to find the proper spot to place your head, take your wrist joint and place it on the tip of your nose, fingertips reaching up to the sky. Wherever your middle finger lands–somewhere between your hairline and the crown of your head–is where you’ll want to set your head down. Keep in mind that from an anatomical standpoint the closer to the crown of your head you base this asana, the more neutral your spine will remain.

STEP 2: Place your head down on the mat in front of you, using the spot you found in step 1. Lace your fingers together and cup your head. Your forearms will frame your head and neck on the floor, elbows at shoulder width. Press your inner wrists firmly into the floor.

STEP 3: Send your booty up and back, coming into down dog legs. From the side you should look like an inverted “V.” Fire up your thighs, actively lifting your kneecaps to engage your quadriceps. Walk your feet in towards your elbows, keeping your heels elevated. The closer your feet come to your elbows, the more your hips come over your shoulders; this will bring you into better alignment from the get-go, making it easier to stay solid once your legs rise up and overhead. Draw your shoulder blades in and down, flattening them against your upper back to keep your front torso lengthened.

STEP 4: Root down through your forearms, exhale and lift your feet away from the ground. There are two ways to do this: (1) by lifting one straightened leg to the sky, then powering your other leg up to meet with the first using core and glute strength, or (2) taking both feet up at the same time by bending your knees and hopping lightly off the floor (see above). I am demonstrating the second option because I find it to be a slightly easier place to start. If you chose the second option, engage your abs–drawing belly button into spine–and lift your legs straight up and overhead with control.

Either way you choose to go, avoid using momentum. If you aren’t quite ready to rise up using muscle strength (core power!), you can use a wall and add a little more kick into the process. Please heed my warning above and check your ego at the door before trying this asana.

STEP 5: Finally with your legs perpendicular to the floor, tuck your tailbone in and down. Lift up and out of your shoulders and neck by rotating your upper thighs inward, engaging your adductors and abductors. Your feet should be directly over your hips, which should be aligned over the crown of your head. Try to keep your weight evenly balanced on both forearms by continually tucking your tailbone, engaging your abs, and firing up every single muscle in your legs. It helps me to demi/Barbie-point my feet, sending energy through the balls of my big toes.

If you’re just getting started, aim to stay inverted for 10 seconds (2-3 deep breaths). You can gradually tack time onto this until you can comfortably hold the pose for 5 min. To come out of it, slowly bring your legs down the same way they went up with an exhalation. Be sure not to lose the lift in your shoulder blades.

When both feet touch the floor, sit back onto your knees, bring your chest forward onto your thighs, and rest in child’s pose. You deserve it!

December 10, 2012

Butternut Squash-Sweet Potato Bisque (V)

I don’t know about you, but when winter rolls around salads just don’t do it for me anymore. What to do when my usual lunch option becomes lackluster? Make soup! Vegetable soups are easy to make, packed with health-boosting nutrients to help you ward off those pesky winter colds, and filling enough to get you through those long afternoons in front of the computer. Bonus: this Butternut Squash-Sweet Potato Bisque recipe (and another variation that I’ll post later this week) freeze really well for up to 3 months.

Though I’ve called this a bisque, that’s technically a misnomer as this is a vegan recipe. Keeping it dairy-free makes this recipe waistline-friendly, which is much appreciated in this season of cookies and cocktails. And honestly, the butternut squash and sweet potato are so yummy and creamy once puréed that they don’t need any help from the dairy fairy. Health benefits abound thanks to the two starring ingredients in this recipe. Both vegetables get their yellow and orange coloring from beta carotene, which is converted into vitamin A in the body–a key nutrient for our eyes/eyesight. Sweet potatoes and butternut squash are also both rich in potassium and dietary fiber.

Butternut Squash-Sweet Potato Bisque

What You’ll Need:

6 cups reduced-sodium vegetable stock
1 butternut squash cubed
2 large sweet potatoes, cubed
1 shallot, diced
1/2 onion, diced
3 cloves of garlic, crushed
2 tbs olive oil
1 tsp nutmeg
3/4 tsp cinnamon
1/2 tsp chili
1/2 tsp cayenne
salt and pepper, to taste

How to Make It:

Heat oil in a large (5-6 qt) saucepan over medium heat. Add onions and shallots, sautéing 5-7 min or until tender and translucent.
Add garlic, nutmeg, cinnamon, chili, cayenne and salt and pepper, cooking until fragrant for another 2-3 min.
Add butternut squash and sweet potato, giving them a good mix to coat in spices and onion.
Add vegetable stock, bring mixture to a boil, then reduce to a simmer for 10-12 min. The veggie chunks should be easy to pierce and pick up with a fork.
Finally, using a hand blender if you have one, purée the mixture in your saucepan until smooth. (If you don’t have a hand blender a standing blender does the trick).
Adjust your seasoning for kick and salt, then serve hot or cold and enjoy!

Note: if you aren’t worried about keeping it vegan, I highly recommend adding a tablespoon or two of your favorite shredded cheese. Dee-licious!

December 5, 2012

MoYoga on Wheel (Urdhva Dhanurasana)

Wheel is one of my absolute favorite yoga postures. It’s at the same time playful and powerful. It also transports me back to when I used to take gymnastics–ah, the good old days of effortless flexibility! Wheel is both a back bend and chest opener, great for relieving tension in the upper back, shoulders, and hip flexors. It also strengthens all of the body’s major muscles groups, firing up you quads, hamstrings, glutes, biceps, triceps, shoulders, and the list goes on!

To get into wheel, lay flat on your back, feet planted on your mat hip-width apart. You should be able to graze your heels with your fingertips. This is the same set up you would use if you were pushing up into bridge.

Reach your hands up and overhead, planting palms flat next to your ears, fingertips facing toward your shoulders. Pull your elbows in toward your center line, tuck your tailbone, and on an inhalation press up through your hands and feet. If you’re just starting out, you can come to an intermediary position by resting on the crown of your head before pressing all the way up into full wheel. When taking this variation, be sure to support your weight with your palms and arms rather than your head and neck.

In full wheel, your arms will be straight, head heavy, and legs fully engaged. Keep your knees drawing together, thighs spiraling inwards, no splaying of the knees. As your shoulders, chest, and hip flexors open up, work to press your chest through your arms. You can also begin to play with coming up on the balls of your feet and lifting one leg at a time for some added intensity.

Once you’ve taken 5 to 8 deep breaths, tuck your chin and gently come down, one vertebrae at a time. Once down, resist the temptation to draw your knees into your chest. Repeat this another 2 or 3 times, then lay on the mat in reclining butterfly.

Enjoy this asana, letting yourself be free, open and strong!

December 2, 2012

Quinoa Black Bean Zucchini “Burgers”

I love a juicy burger as much as the next gal but let’s face it, scarfing a quarter pounder with cheese doesn’t exactly put you on the healthy train. I am not going to pretend that my vegetarian “burgers” made from quinoa, black beans, and zucchini will be as finger-licking good as your typical beef or bison burger, but they are yummy and darn good for you!

Quinoa is a whole grain and complete protein (meaning it contains all of the essential amino acids). It’s also a great source of fiber, iron, and magnesium. As mentioned in an earlier post on my 3-Alarm Turkey Chili, beans are a full of fiber and phytonutrients—naturally occurring chemical compounds found only in plants that are proven to have important disease fighting and antioxidant properties. And zucchini? Well it’s an excellent source of vitamin A, beta carotene, and folate.

These patties are vegetarian and can be made gluten-free as well. Eat them on their lonesome, slap them on a salad, or top them with a poached egg for a protein-packed post-workout meal. Enjoy!

What You’ll Need:

1 cup quinoa (uncooked)
1 can black beans, drained, rinsed and mashed
½ cup whole wheat bread crumbs
1 medium zucchini, grated
2 eggs, lightly beaten
1 lemon, zested
1 tsp cumin
½ tsp coriander
½ tsp turmeric
½ tsp paprika
salt and pepper to taste

How to Make It:

Bring 2 cups water and 1 cup quinoa to a boil in a medium saucepan. Reduce heat to a simmer, cover, and cook until the water is absorbed (about 10-15 min). Transfer the quinoa to a large bowl and spread out to cool for about 15 min.
Add zucchini, black beans, eggs, breadcrumbs, lemon zest, spices, and salt and pepper to the quinoa. Use your hands to thoroughly combine all ingredients and squeeze the mixture to bring it together.
Shape eight patties from your mixture. Place them on a large plate, cover with plastic wrap, and refrigerate 30 min.
Heat 2 tsp olive oil on a griddle or large nonstick skillet over medium-high heat. Add the patties, reduce heat to medium, and cook until golden brown (3-4 min per side).

November 25, 2012

DIY Holiday Gift Idea: Infused Vinegars

In the latest edition of one of my favorite cooking magazine’s Eating Well, I came across a great Christmas gift idea. Since I make my own salad dressings all the time, I know the simple joy of having a tasty flavored vinegar to work with as your base. Eager to start exploring the art of canning and itching for a new DIY project, I thought making infused vinegars as gifts this holiday season just might fit the bill.

As a nutrition enthusiast, I was also pleased to learn that out of the 6 herbs used in these two infused vinegar variations 4 made the Huffington Post’s Top 25 Healthy Herbs list. In the Oregano, Rosemary & Marjoram Infused Vinegar, oregano has both antibacterial and antifungal properties. It has also been found to be effective against yeast-based infections. Rosemary is rich in several antioxidants, making it a potent combatant of inflammation. In the Fennel, Orange & Star Anise Infused Vinegar, star anise and fennel provide a sweet taste similar to that of black licorice when used in foods. Anise seeds have been proven to soothe tummy aches and help with symptoms of the common cold. For the ladies out there, estrogen-like properties found in anise may increase milk flow in breastfeeding mothers, treat menstrual symptoms and boost libido. Feeling bloated? Fennel is your GI track’s buddy, helping your body deal with uncomfortable digestive issues (WebMD).

THE RECIPES:

Oregano, Rosemary & Marjoram Infused Vinegar:

6 cups distilled white vinegar
9 sprigs fresh oregano
9 sprigs fresh rosemary
9 sprigs fresh marjoram
Additional fresh herbs for decoration (optional)

Fennel, Orange & Star Anise Infused Vinegar:

6 cups distilled white vinegar
9 fronds from 1 fennel bulb
3 strips zest from 1 medium orange (see Tips)
9 whole star anise (see Tips)
Additional fresh herbs for decoration (optional)

What you’ll need:

6 pint-size (2-cup) glass canning jars (3 per recipe)
tongs
cheesecloth
decorative vinegar cruts (2 16-oz or 4 8-oz)

How to make them:

Wash 6 pint-size (2-cup) heatproof glass-canning jars and their lids with hot soapy water. Rinse well with hot water. Fill a large, deep pot about half full with water. Place the jars upright into the pot; add enough additional water to cover by 2 inches. Bring the water to a boil; boil jars for 10 minutes. Add the lids to the pot, and then remove the pot from the heat. Let the jars and lids stay in the hot water as you prepare the flavoring and vinegar. (Keeping the jars warm minimizes breakage when filling with hot liquid.)
Thoroughly rinse herbs with water. Remove the jars from the water bath with a jar lifter or tongs. Divide the herbs among the jars. Heat vinegar in a large saucepan to a bare simmer (at least 190°F). Carefully divide the vinegar among the prepared jars, leaving at least 1/4-inch of space between the top of the jar and the vinegar. Remove lids from the water bath, dry with a clean towel and screw tightly onto the jars.
Store the jars in a cool, dark place, undisturbed, for 3 to 4 weeks. Strain vinegar through cheesecloth into another container. Repeat as needed until all the sediment is removed and the vinegar is clear. Discard all solids and pour the strained vinegar back into rinsed jars or divide among sterilized decorative bottles. Decorate with a few well-rinsed fresh herbs, if desired.

With Christmas just one month away, time to get cracking! These babies need 3-4 weeks to really let the flavors seep in, so why not make this Sunday Funday a little better with a little DIY action and save a little extra $$$ for Cyber Monday.

November 11, 2012

10-Day Cleanse: The Recap

For those of you that did this cleanse, kudos. It’s not easy to follow such a strict diet for 1 day let alone 10–not to mention all of the advance planning, grocery shopping and cooking involved!

I designed this cleanse as a way to strip down what you put into your body and re-start your daily nutritional intake with a clean slate. As you gradually add back in various foods, you gain a better awareness of what energizes your body and makes you feel your best. Some of you may have noticed that your body functions better on less caffeine, less gluten, and/or less meat. Or perhaps you realized the opposite–that your energy levels were far better with coffee, bread and/or animal proteins. Whatever the outcome, doing this helps us tune into our bodies and better understand how to strike the balance between what we crave and what truly nourishes us.

I did not design this cleanse for weight loss, and while you may drop a few LBS if you follow through with it, it’s not about that. If you want to slim down, I’m a firm believer in combining regular exercise and healthy eating as part of your lifestyle. Any cleanse is a temporary intervention, and in this case a reset for your body’s daily dietary intake. In other words, it’s not a panacea. By removing the processed foods, added sugars and salts, and copious quantities of meat with which we so often inundate our bodies, you can begin to understand exactly what your body needs versus what boredom, sadness, and many other emotional drivers tell us it wants.

I’m a big believer that food should be enjoyable but hopefully those of you who try this cleanse will attest that these recipes are pretty darn tasty. I’m not saying you have to eat a vegetarian, gluten-free, dairy-free diet to be healthy–because let’s face it, you’d miss out on a lot of amazing eats that way–but hopefully this will empower you to make better choices for you and your body long term.

One last thing I wanted to share based on my experience with this cleanse, pay attention to my initial warning and do not work out during the first 2 days of this cleanse as there is little to no protein to help you rebuild your muscles. I don’t want you doing damage to your body by improperly preparing it for exercise and recovery. If you feel the need to work out days 1-2, do some restorative yoga, stretching, or take a long walk.

If you did try out this cleanse I’d love to hear from you. What was your experience like? What changes did you notice in your body? Would you recommend this to a friend?

November 5, 2012

10-Day Cleanse: Recipes (8-10)

Kale Citrus Salad with Chickpeas

Ingredients:

1 orange, squeezed (4 tbs)
2 tbs apple cider vinegar
2 tbs sesame oil
1 clove of garlic, minced
1/4 tsp cayenne pepper
black pepper (and salt for the non-cleanse version)
2 cups of curly kale or dinosaur kale
1 cup red cabbage, shredded
1/2 red onion, thinly sliced
1/2 red pepper, thinly sliced
2 tangerines, peeled and separated into sections
2 tbs sunflower seeds
1 tbs sesame seeds
1 cup chickpeas

How to make it:

In a large bowl, squeeze fresh juice of one orange and add apple cider vinegar, sesame oil, cayenne pepper, black pepper and 1 clove minced garlic. Whisk to combine.
In same the bowl, add kale and cabbage. Massage the dressing made in step 1 into the leaves of the kale and shreds of cabbage for at least 2 minutes. Let the kale to sit and marinate for 30 min or more.
Add shallots, red pepper, tangerine sections, sunflower seeds, sesame seeds and chickpeas and toss to combine.
Let the whole salad marinate in the fridge overnight, then enjoy!

Warm Vegetarian Quinoa Salad

Ingredients:

3/4 cup quinoa, uncooked
1 1/2 cups water
1 tbs coconut oil
1/2 eggplant, diced
1 small zucchini, diced
2 cloves of garlic, diced
1/4 tsp chili powder
black pepper (and salt for the non-cleanse version)
1 red bell pepper, diced
1/2 cup red kidney beans
1/2 cup chickpeas

How to make it:

In a medium saucepan, toast quinoa over medium-high heat for 1-2 min, being careful not to let it burn. Add water, bring to a boil, then reduce heat to a simmer and cook for 15 min or until all water is absorbed.
While quinoa cooks, heat coconut oil in a large sauté pan over medium heat. Add diced eggplant and zucchini and cook for 7-8 min, or until veggies are tender. Add 2 cloves minced garlic and cook for another 2-3 min. Remove from heat.
When quinoa is done, remove from heat. Add sautéed veggies to quinoa, add black pepper and chili powder, and give it a good mix. (Note: when you’re not on the cleanse, add salt–it’ll taste yummier)
Wait 5-10 minutes then add diced red pepper, red kidney beans, and chickpeas to the quinoa mix.
Taste for seasoning, adjust, and enjoy!

November 2, 2012

10-Day Cleanse: Recipes (5-7)

Here are the recipes you’ll need for days 5-7 of my moderate cleanse. The hummus is super yummy (and pink!) and the Lentil salad is super hearty–especially compared to the rabbit food of days 1-4. Enjoy! (Oh, and pictures to come!)

Two-Bean Garlic Hummus

1 ½ cups pinto beans, drained and rinsed
1 cup red kidney beans, drained and rinsed
1 ½ tbs coconut oil
2-3 tbs fresh lemon juice
1/2 tsp cumin
1/4 tsp chipotle pepper flakes
1-2 cloves of garlic, crushed
1/2 cup water (or more if needed to blend)

Combine all ingredients in a food processor and blend until smooth. This will keep well in the fridge for up to a week. You may need to add a dash more lemon juice right before serving to brighten it up a bit and bring out all the flavors.

Lentil Salad with Sun Dried Tomato Dressing

1/2 lb dried lentils
4 cups of water
1 cucumber, diced
1 red bell pepper, diced
1 shallot, diced
sun dried tomato dressing (see below)
1 small container grape tomatoes, halved
1/2 cup shredded basil

How to make it:

In a large saucepan, bring 4 cups of water to a boil. Reduce to a simmer and add lentils. Cover and cook for 20-25 minutes until lentils are tender but not falling apart.
While the lentils are cooking, prepare your Sun Dried Tomato Dressing but combining all ingredients (below) in a food processor and blending until smooth.
Remove lentils from heat and strain.
In a large bowl, pour dressing over lentils and coat evenly. Mix in your diced cucumber, red bell pepper, and shallot.
When ready to serve, mix in your grape tomatoes and shredded basil (I like to keep this separate until I plate so they stay fresh and don’t make the salad mushy).

Sun Dried Tomato Dressing:

10-12 sun dried tomato halves
1 garlic clove
1/2 cup of apple cider vinegar
2 tbs lemon juice
1/2 cup of fresh basil leaves
1/2 cup of cold pressed extra virgin olive oil

October 30, 2012

10-Day Cleanse: Smoothies

Here are the recipes you’ll need for breakfast, days 1 through 4 of my 10-Day Cleanse.

Blueberry Beet Smoothie w/ Ginger:

photo(3) — Amy’s 10-Day (Moderate) Cleanse: Breakfast, Days 1 and 2

To Make: Blend together 1-2 medium raw beet (cleaned with skin on, roughly chopped), 1 cup frozen wild blueberries, 1 tbs grated fresh ginger, 2 tbs fresh lemon juice, 1 cup water, and a handful of ice. (Optional: substitute half of that water for a 1/2 cup almond milk)

This energizing smoothie is bound to put some pep in your step. The blueberries boast a high concentration of antioxidants and the raw beets are full of folate, vitamin B, and fiber.

Pineapple Banana Kale Smoothie:

Amy’s 10-Day (Moderate) Cleanse: Breakfast, Days 3 and 4

To Make: Blend together 1 cup fresh pineapple (cubed), 1 banana, 2-3 kale leaves (chopped with stems removed), 2 tbs ground flaxseed, 1 cup water, and a handful of ice. (Optional: substitute half of that water for a 1/2 cup almond milk)

This powerful smoothie is not only naturally sweet, but packed with dietary fiber, two powerful antioxidants (carotenoids and flavonoids) that are proven to help prevent cancer, and vitamins A, K and C.

Keep in mind this is a cleanse, so while these will taste refreshing and healthy they won’t be as sweet as a typical smoothie. If you are really struggling, try adding in the optional almond milk and 1 tablespoon of maple syrup or raw honey to these recipes–with the sweeteners these would also be great non-cleanse smoothies too.

October 29, 2012

10-Day (Moderate) Cleanse

I’ve wanted to try a detoxifying cleanse for some time now, but just couldn’t wrap my head around trying to function while only consuming some purportedly magical concoction of water, lemon, maple syrup and cayenne pepper in an attempt at pursuing the so-called Master Cleanse. If you’re like me and lead an active and busy lifestyle, it would be nearly impossible to follow most detox programs without feeling drained or hangry the entire time.

Moderation and feasibility in mind, I’ve devised a cleanse that keeps it real and keeps you functional. I am not a nutritionist (yet!) or doctor, but I have done my fair share of research. The first two days of this cleanse are 100% raw–intended to scrub out your digestive track the natural way–and all but the final day are in keeping with a vegan diet.

This is a great way to give your system a reset as the seasons change. That being said, while following this please listen to your body. It’s normal to feel hungry at times (especially during days 1-4), but do not starve yourself. If your body is telling you to increase portion sizes, do it. Also, WARNING: do not work out during the first two days of this cleanse as there is little to no protein. I don’t want you doing damage to your muscles. If you desperately need to exercise days 1-2, do some restorative yoga, stretching, or take a long walk. Mainly, avoid any high-impact activities, weight training, or isometric training.

THE PROGRAM:

(The meals below are guidelines. Feel free to use the fruits, veggies, nuts, and whole grains you like best. For example, if you can’t find kale, use any other dark leafy green.)

Day	Allowed	Suggested Meals
1	whole fruits &veggies	Breakfast: blueberry beet smoothie w/ grated ginger and lemon Snack: apple w/ cinnamon Lunch: baby arugula w/ mushrooms, grape tomatoes, cucumbers, yellow bell peppers, carrots Snack: ½ avocado w/ apple cider vinegar Dinner: ½ roasted squash w/ diced onions & cayenne inside; steamed broccoli Dessert: 5-6 figs (or any sweet, whole fruit)
2	whole fruits &veggies	Breakfast: blueberry beet smoothie w/ grated ginger and lemon Snack: apple w/ cinnamon Lunch: baby arugula w/ mushrooms, grape tomatoes, cucumbers, yellow bell peppers, carrots Snack: ½ avocado w/ apple cider vinegar Dinner: ½ roasted squash w/ diced onions & cayenne inside; steamed broccoli Dessert: 5-6 figs (or any sweet, whole fruit)
3	whole fruits &veggies; and seeds & nuts	Breakfast: pineapple banana kale smoothie w/ ground flaxseed Snack: orange slices Lunch: baby spinach, 2 tbs walnuts, 1 tbs pumpkin seeds, strawberries, mushrooms Snack: ¼ cup raw almonds (unsalted) Dinner: grilled eggplant, portobella mushroom, and red pepper skewers; side spinach salad w/ sunflower & pomegranate seeds (apple cider vinegar for dressing) Dessert: raspberries (or any sweet, whole fruit)
4	whole fruits &veggies; and seeds & nuts	Breakfast: pineapple banana kale smoothie w/ ground flaxseed Snack: orange slices Lunch: baby spinach, 2 tbs walnuts, 1 tbs pumpkin seeds, strawberries, mushrooms Snack: ¼ cup raw almonds (unsalted) Dinner: grilled eggplant, portobella mushroom, and red pepper skewers; side spinach salad w/ sunflower & pomegranate seeds (apple cider vinegar for dressing) Dessert: raspberries (or any sweet, whole fruit)
5	whole fruits &veggies; and seeds & nuts; and beans	Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk ) Snack: apple w/ cinnamon Lunch: arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion Snack: baby carrots & homemade white-bean hummus Dinner: warm lentil salad w/ chickpeas Dessert: ½ mango w/ cayenne (optional)
6	whole fruits &veggies; and seeds & nuts; and beans	Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk ) Snack: apple w/ cinnamon Lunch: baby arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion Snack: baby carrots & homemade white-bean hummus Dinner: warm lentil salad w/ chickpeas Dessert: ½ mango w/ cayenne (optional)
7	whole fruits &veggies; and seeds & nuts; and beans	Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk ) Snack: apple w/ cinnamon Lunch: baby arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion Snack: baby carrots & homemade white-bean hummus Dinner: warm lentil salad w/ chickpeas Dessert: ½ mango w/ cayenne (optional)
8	whole fruits &veggies; and seeds & nuts; and beans; and whole grains	Breakfast: oatmeal (or quinoa) w/ fresh blueberries, cinnamon, 2 tbs chia seeds (or ground flaxseed) and 1 tsp maple syrup Snack: orange slices Lunch: kale salad w/ chickpeas Snack: ½ avocado w/ apple cider vinegar Dinner: warm quinoa salad w/ grilled eggplant Dessert: ½ mango w/ cayenne (optional)
9	whole fruits &veggies; and seeds & nuts; and beans; and whole grains	Breakfast: oatmeal (or quinoa) w/ fresh blueberries, cinnamon, 2 tbs chia seeds (or ground flaxseed) and 1 tsp maple syrup Snack: orange slices Lunch: kale salad w/ chickpeas Snack: ½ avocado w/ apple cider vinegar Dinner: warm quinoa salad w/ grilled eggplant Dessert: pear slices (or any sweet, whole fruit)
10	whole fruits &veggies; and seeds & nuts; and beans; and whole grains; and eggs	Breakfast: egg-white omelette with spinach, tomato, mushroom & spices; ½ avocado sliced Snack: ½ cup mixed berries Lunch: kale salad w/ chickpeas Snack: ¼ cup raw almonds (unsalted) Dinner: warm quinoa salad w/ 1 poached egg Dessert: pear slices (or any sweet, whole fruit)

Suggested Shopping List:

Salad greens: baby arugula and spinach
Salad fixings: mushrooms, (grape) tomatoes, cucumbers, bell peppers (any color), carrots, avocados, and any other raw veggies you like
Meaty veggies: eggplant, portobello mushrooms
Fruits: blueberries, strawberries, raspberries, bananas, apples, oranges, mangoes, pineapple, pears, peaches, plums, figs, etc
Hearty greens: kale (mustard greens, collard greens and swiss chard work too)
Root vegetables: parsnips, turnips, sweet potatoes, beets, carrots
Squash: butternut and acorn
Nuts (all unsalted, raw): almonds and walnuts preferrably
Seeds (all unsalted, raw): pumpkin, sunflower, chia (whole or ground), flax (ground)
Whole grains: quinoa and oatmeal (other good ones include faro & barley)
Proteins: pinto, kidney, black, or butter beans; lentils; chickpeas; eggs
Flavoring: onions, garlic, ginger, cinnamon, cayenne pepper, and any other spices you like
Acids: lemons, apple cider vinegar
Oils: coconut oil (or cold-pressed extra virgin olive oil if you can’t find that)
Sweeteners: maple syrup (or raw honey)
Beverages: unsweetened green, white, and herbal teas; water!
Liquids: almond, hemp, coconut or soy milk

The No-Nos:

Salt
Coffee and black tea
Sugar (except small quantities of maple syrup or raw honey)
Oils (except small quantities of coconut oil or cold-pressed extra virgin olive oil)
Refined Starches (a.k.a. “empty calories” like white bread)
Booze (sorry kids–if you need a little sauce before going out, try kombucha)

I’ll be sharing recipes and insights over the course of the next 10 days, so stay tuned!