Motivation – Page 2 – Move Well with Amy Rizzotto

February 14, 2013

Strong Beats Skinny Any Day

On this Valentine’s Day, I wish for everyone out there to feel loved. Romantic love is wonderful–and I hope you all have or find that kind of love–but the love I am referring to is the love you have for yourself. I wish everyone the feeling of self-love because it is from that place where all else grows. It may sound cliché, but I truly believe that we must first love ourselves in order to love (and be good to/for) anyone else.

For me, loving my whole self is a work in progress. I’m not 100% there but for the first time in a very long time I can say whole-heartedly, I love my body, and mean it. Contrary to our societal ideal of being thin or skinny, I love my body for its strength. For all those out there that make the goal of your fitness and diet efforts losing weight and dropping sizes, it is so much healthier and more powerful to change your focus and strive to arrive at a place where you can honestly say (and believe) the words, I feel strong.

Physical strength is absolutely one part of achieving this feeling. I practice yoga daily and have watched my muscles lengthen and grow. I’ve experienced elation as certain asanas have improved and other challenge postures I never thought possible have found expression through my body. While this kind of strength is empowering in its own right, it is an intangible strength that I first learned about when I traveled to Senegal five years ago that I wish all women could feel. This ineffable, life-changing concept boils down to one word: fayda. Fayda (figh-da) is a distinctly female trait meaning courage, pride, and attitude in Wolof (Senegal’s official local language).

What it meant to me then and still does now is strength–beautiful, unabashed inner resolve that you are, and have always been, who you were meant to be.

Like many women (and men too, though we ashamedly don’t talk about their perspective as much) I have struggled with body image issues. I’ve always been a bit of a peanut but once those teenage hormones kick in, all of our bodies change in one form or another. That change can be really hard to cope with. Couple that with the way our media and society praise and promote the thinnest of the thin and no wonder so many young people have an unhealthy relationship with food and exercise.

Let me tell you a little story. In college, I discovered a love for rock climbing. I made great friends while doing it but at a certain point started to dislike the way my body looked. Vanity told me that the muscles I was developing were detracting from my femininity and a nagging little voice in my head whispered, what guy is going to like a girl with muscles like that? While that’s not the only reason I stopped climbing–time, travel, and transitions also played a role–I shudder to think that even one iota of why I backed away from something I loved that much was for aesthetic reasons, and ultimately the manifestation of a lack of self-confidence.

No one should ever be made to feel that in order to be beautiful you have to fit into a certain size or look like a stick-figure celebrity. A beautiful body is one that is strong and functional, not one that is so frail that a strong gust of wind could take you out.

You know what I think is beautiful? A mom who can hold her five- and two-year-old sons on her hips and still muster the power to grab a couple grocery bags out of the trunk. That’s functional fitness. That’s beauty. That’s strength.

Resistance training–which is bound to build your muscles–is an important part of maintaining overall wellness. Muscles help reinforce and protect our skeletal structure, guarding us against injury and inability as we age. Whether you decide that weight lifting or isometric bodyweight training (like yoga) is the way to go for your body, do something and don’t be afraid to be strong.

I am strong is a great mantra to find love and honor for your body and being. Be your own Valentine today and make it your own.

January 4, 2013

Steady As She Goes

Life has recently lobbed a few lemons my way—a handful of issues in my new apt, boy trouble just when things were going so well, and a lovely bout of pink eye. Despite the dents in my otherwise very fortunate life, I’ve managed to respond with a good deal of resiliency–okay there was one sniffle-fest, but I fully attribute to exhaustion. You may think I’ve been drinking the Kool-Aid when I say this but I genuinely attribute my rapid bounce-back rate to my yoga practice.

No, I’m not in the camp that believes yoga is a panacea and that no matter how difficult life gets one can peacefully levitate in lotus position above it all. Let’s be real. Honestly? I feel rather shitty right now. Moving is stressful, heartache seriously hurts, and eye infections–well, goes without saying, they aren’t much fun. Yoga has taught me to acknowledge and embrace the highs as well as the lows in life. By cultivating self-awareness I’ve learned to welcome all feelings (shitty included), treat myself with kindness and compassion (especially when times get tough), and then Let It Go.

Yoga comes from the root ‘yog’, which translated means to unite, merge or bring together. The ultimate goal of yoga (and several Eastern religions)—Samadhi—is all about emancipation from duality. Right versus wrong. Good versus evil. Happy versus sad. The list goes on. Yoga’s role is to bring these oppositions together, thereby ‘releasing’ you from your suffering. Truth be told though, I think it would be pretty boring if we didn’t get to experience the rise and fall of life’s mercurial waves.

The way I see it, yoga’s ultimate function is to restore balance to your life when events or emotions throw you off course. If your head and heart or mind and body fall out of sync, yoga can help repair those disconnections and make you feel whole again.

In life, we often find that we’ve reached these incredible climaxes–a new love interest, amazing job opportunity, or an epic adventure. Unfortunately, there is almost always a flip side. When you’re floating on cloud nine, it’s all too easy to fall mercilessly. So what then, when you’ve hit rock bottom? The only way up is to get your feet beneath you, root down, and rise until your sense of balance is restored. Contentment is found in that middle ground where reality meets fantasy, where the pragmatist and the dreamer meld. Think about when you’re at the beginning of your practice, standing grounded in tadasana (mountain pose), fingertips reaching up to the sky and you pull your hands down into prayer in front of your heart. You’re channeling those dual energies, root and rise, into one centered state of ease and serenity.

The challenge is to root without grasping, to rise without lifting off. But when you do find that balance, that sense of letting go, then you begin to see that the world around you is balanced too. That even on your toughest days it is possible to see a cheery yellow iris in bloom (in January in DC no less!) and soften with a smile, or to thaw a frost-bitten heart by enjoying the simple pleasure of a yummy latte from your new local coffee spot.

Ah yes, everything will be okay.

December 20, 2012

MoYoga Power Lunch Plan (PLP)

We’ve all read the articles and listened to the NPR story about how sitting at a desk all day is bad for your health. Studies show that sitting for extended stretches can disrupt metabolic function leading to a variety of ailments. One study in particular found that sitting for 11 or more hours per day increased the risk of death by 40%, regardless of other activity levels.

When I started to hear these grim predictions–in my mind akin to those for the end of the world as we know it–I saw a big, glitzy Vegas billboard flashing “Welcome to the rest of your life. You are S.O.L. suckers. ” So, are we truly shit out of luck?

Fear not my fellow office drones, you are not doomed to this fate. How come? There are a lot of things you can do to counterbalance your sedentary occupation. From sitting on an exercise ball instead of a desk chair (all the cool kids are doing it) to breaking up your day with a couple 15-minute walks, it may be easier than you think to transform your daily routine for better health. While it is the small things like those I just mentioned that will make a difference in the long-term, if you want more immediate results–more energy, burning off those omnipresent holiday cookies, etc–the bottom line is you need to get up and move. To help you with this try my work-week, Power Lunch Plan (PLP). And yes, I did just create my own acronym…this is D.C. after all.

The Urban Dictionary defines ‘Power Lunch’ as the following:

A gathering of co-workers or of mostly young male corporate douches (see yuppies) for a 3-hour lunch on the clock that includes such things as a motorcade of Lexus and BMW automobiles, motivational speakers, cheers, steak, and talk about something like the “bottom line” or bonuses or something. Supposedly a motivational event, but usually turns out to be a feast of gluttony and ruined neckties. Newly motivated and encouraged participants are expected to go back to the office and make phone calls and fire off emails and achieve results, but most usually end up at a local boozer and get tanked before happy hour even starts.

My version of the power lunch is quite different. It’s all about using your precious lunch break a few times a week to get up and get moving.

MoYoga PLP*:

30 min interval training on a treadmill, 5 min cool down, 5 min stretching, 3 days a week:

Begin at 4 mph, incline level 10 for 2 min. Increase to incline level 12 for 2 min. Increase to incline level 15 for 2 min.
Reduce incline to 0 and increase speed to 7.5 mph (or a comfortable running–not jogging–pace for your body) for 2 min. Increase speed to 8.5 mph (or a challenging running pace for your body) for 1 min. Reduce speed to 6.5 mph (or an easy running pace for your body) for 1 min.
Reduce speed to 4.1 mph, incline level 13 for 2 min. Increase to incline level 15 for 2 min. Decrease to incline level 13 for 2 min.
Reduce incline to 0 and increase speed to 7.5 mph (or a comfortable running–not jogging–pace for your body) for 2 min. Increase speed to 8.5 mph (or a challenging running pace for your body) for 1 min. Reduce speed to 6.5 mph (or an easy running pace for your body) for 1 min.
Reduce speed to 4.2 mph, incline level 15 for 2 min. Decrease to incline level 12 for 2 min. Decrease to incline level 10 for 2 min.
Reduce incline to 0 and increase speed to 7.5 mph (or a comfortable running–not jogging–pace for your body) for 2 min. Increase speed to 8.5 mph (or a challenging running pace for your body) for 1 min. Reduce speed to 6.5 mph (or an easy running pace for your body) for 1 min.
Do 5 min cool down followed by at least 5 minutes of stretching.

Do this workout on three lunch breaks a week for a month and I guarantee you’ll look better and feel much more motivated for the second half of your workday. Your boss will be amazed at how breaking a sweat will boost your afternoon productivity.

Use the impending doom that is the predicted end of days as motivation to start making healthy, lifestyle-changing decisions for your lunch breaks today. No time like the present, right? And when the world doesn’t magically implode tomorrow (knock on wood), use your renewed sense of gratitude for the ground beneath your feet to take out your own personal insurance policy for a happier, healthier more energetic future.

* Unfortunately your ability to try my PLP is contingent upon access to a gym in or nearby your office. Luckily, for many folks in D.C. employers are wising up to the importance of providing employees access to fitness facilities.

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 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!

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!