WHAT DID YOU LEARN

I received a very sweet email from a fellow love healer that I want to share with you. The header of the email was LOVEHEAL...what I learned...

-sugar is crack for me. best not to get on that train
-i actually like vegetable broth
-when prepared properly vegetables can make a satisfying meal
-there is power in saying 'no thank you' to food/alcohol
-eating off my children's plates 'counts'
-i should consume dairy and wheat in much smaller quantities
-eating well should stem from love, not deprivation
-being hungry can get me into trouble
-treats are important, but if you have a treat everyday, it's not a treat, it's a habit
-I miss caffeine more than alcohol
-we (as a culture) eat too much; I (as a person) eat too much
-the first thing I will have when I finish LHT is a brilliant cappuccino

So everyone what did you learn? What is your list? And how will it change the way you go about your day to day? What are you most grateful for? And what have you missed the most? Do Tell me please.

Have the happiest Thanksgiving everyone.

all my love,
kls

WEEKEND THREE

You guys are in the home stretch!

A challenge for everyone cleansers and others... On Sunday a whole day of veggies soups and green juices!

If you did this already this week you can do a mono diet for all day of Sunday. A mono diet means the exact same meal breakfast, snack, lunch, dinner. I like to do kitchiri for a whole day. Others like brown rice, greens and kale. Ideally, it is a warming wet meal that is very easy to digest. Mung beans are ideal.

Comments... For some reason they all just published this am so I am sorry to have not responded till now. For those of you who were so hungry and a bit angry, I hope that has passed. This is only 21 days of your entire life. Really. Try to flip the perspective a bit and see it as only a moment. If you have fallen off over the last few days, please jump back on and commit for these last few days. Tuesday morning you can have whatever your heart desires. If it has been a struggle, resist the urge to be hard on yourself and gently recommit for these final few days.

For the last few days it is a good time to write down what you have learned... i.e When I am faced with a plate of cookies I can't help but to eat 6 cookies OR When i omit certain foods I have a lot more energy OR maybe I need to cut down on my beer consumption.... Whatever it is think about it. Maybe you can make a simple choice... i.e I am only going to eat one cookie a day OR I think cheese will be a treat only for me moving forward... OR I am only going to drink 3 days a week instead of 6.

You now have loveheal in your toolbox so if ever you are feeling sluggish, depressed, chubby etc... you can jump on loveheal for a week. For some people eating this way feels so good, they may choose to eat this way Mon-Fri and have some treats on the weekend. It is up to you!

Move your body today.

X
Kls

WEEK THREE

The general plan stays the same:

Lemon water upon waking
Exercise 1 hour a day
Eat breakfast within a half hour of waking
Drink a lot of water and herbal tea throughout the day

Still No:
Wheat ( no pasta, bread, cous cous, bulgar, seitan)
Soy ( no tofu, tempeh, soy milk etc.)
Corn
Nightshades: Eggplant, Tomato, Peppers
Peanuts
Alcohol
Omit oranges, super tropical fruit
Sugar (Stevia or Grade B maple Syrup allowed for sweetener).

For Cleansers:

Keep on diet just the same. If you enjoyed your mono diet yesterday, you could continue again today or pick another day to do this week. Pick one day sometime between Wed-Sat to do just broths, blended soups and fresh press juice. You could make a healing greens and veggie soup and drink that broth all day long. You could also pick up fresh juices from the juice press or organic avenue to drink all day. Think about your week and pick your day now.


For Others:

This week you can either add soy or dairy back into your diet. NOT BOTH. I recommend dairy first, but if you have been dying with out soy, go for soy. Pick one and do so mindfully... if you have been known to eat a whole block of cheese in one sitting, maybe just start with yogurt. I love dairy. A lot of the dairy available to us is crap. Whenever possible go for raw and organic. Murray's Cheese has a lot of great options, so does Provisions in Fort Greene. Check out uddermilk.com if you are interested in having raw milk, cheese and yogurt delivery. You are looking for grass fed, least processed as possible. For people who feel they are sensitive to dairy, try raw dairy and see if you find a difference in your digestion. I do. My most favourite book about food in the world in Nina Planck's Real Food. If you are at all interested in food, this is a must. It is easy to read. And she breaks down all misconceptions you may have about dairy. I have other great resources. Also check out Nourishing Traditions by Sally Fallon.


Plan your week. Look at your calendar this morning, schedule your exercise, plan your shopping. Write it on your google calender or whatever calendar you keep. Make a date with a friend to move your body.


More soon.
X

LOVEHEAL WEEKEND

Sorry for the delay in posting!

OK weekend...

For cleansers...

Keep on the plan for today. On Sunday eat a mono diet. Choose something simple and healing like kitchiri and eat it every meal and snack of the day. This will give your body a nice rest. Drink water and herbal tea all day. A cup or two of green tea is fine too.

Others...

Like last weekend allow yourself one treat, cocktail, glass of wine, cookie whatever you wish. Just one treat.

Everyone...

Today or tomorrow commit to a longer exercise time. Walk the central park or prospect park loop with a friend, go on a two hour bike ride, take a class and then go for an exerwalk or a run. Try your best to be moving for two hours. It is good to have a partner in this endeavor.

More on Sunday eve.

You guys are awesome.
X

Karyn


p.s those of you who are battling colds a mono diet of kitchiri or chicken and vegetable soup should help you a lot! I also recommend taking a mustard bath, make it as hot as your can stand it and soak for 20 minutes, follow with a shower.

Some thoughts

Trim:

For people who are hungry, please, please eat more! This plan is not designed to starve your body in any way. We are looking for healing, not starving. Include more protein from our list of meats or from beans and lentils. Take some time in the evening to cook rice, beans and roast veggies to store in your refrigerator so you will have when you are hungry! Add almond butter to your morning smoothie. Try to eat a little more often if you have noticed you are hungry. If you are going to be somewhere with out food choices for you i.e on a set for job or stuck in the office, bring food with you!

Important!!!!!!! You must eat breakfast within 30 minutes of waking up. Not 2 hours after, when you get to the office. After you have had your lemon water.

If you have been eating the same thing every day, try to mix it up.

Some ideas...
Pumpkin salad
Peasent soup ( this one is easy, skip the shredded parmesan and add any other veggies you have on hand!)

Maybe try out some recipes to cook at Thanksgiving. You can bring the healthy dish to the table.
Look on tastespotting. There are some great squash recipes and for the sake of the plan you can omit dairy etc.. if in the recipe.

Heal:

A lot of people have colds. Everywhere you go people are coughing and sneezing. Try to go to sleep early a few nights this week. If you are feeling like you are coming down with something, take a few drops of oil of oregano a few times a day and pump your body with immune zoom. It works! I kick myself when I don't take it in time. Daily you can take an immune tonic, I love this one. Quantum Organics makes some great tonics too, they are sold at whole foods. Also these from New Chapter are also great. It is good to start caring a little extra for your body at the beginning of cold season so you wont go down too many times!


Love:

Taking time to eat consciously, exercise more, rest more and nourish your body is a gift. We are beyond blessed that we have the freedom to make the choice to live with out for a little while. It is indeed hard at moments as we are accustomed to staring at the 40 different kinds of organic chocolate at Whole Foods or Trader Joes....Or perhaps calling for take out from anywhere we choose at any hour we choose...Or choosing from 50 different kinds of beer to drink.... Our choices are endless. After this plan is over, we are free to go back to eating whatever we want, whenever we want. Instead of letting your mind spend time obsessing over what to eat and when to eat and what is next, prepare ahead and use that mind space to make art, music, complete a project, write a letter, make holiday presents, play tag with your kiddos or whatever you may wish. Be mindful not to allow your thoughts go down the crazy path of obsession. Notice your tendencies and try something different today.

X
kls

WEEK TWO

For Everyone...

You can choose to stay vegetarian or add some meats:
cold water fish... salmon, trout etc.
Lean lamb, duck, chicken, turkey, hen, venison

The diet this week is similar to last. Upon rising lemon and hot water.

Whole grains: brown rice, quinoa, millet, bhutanese red rice etc... all in their original form i.e brown rice as oppose to brown rice pasta

Vegetables: everything but corn, white potatoes, eggplant, tomato and pepper. Try to consume leafy greens that are in season as often as possible. If you are finding this hard please comment!
Today we made pesto from Kale, sea salt, olive and flax oil, walnuts and basil and we will put it on everything this week!

Legumes/Beans: Eat lentils and beans often. There are so many great options try something new. I am in love with all of these options. They sell at whole foods too.

Nuts: everything but peanut and pistachio. Be mindful of how many nuts you eat! Eat as a small snack, add to salads or add to smoothies

Fruit: try to lean towards in season local fruit like pears and apples. Berries are great especially blueberries. During this part of the diet stay away from highly acidic fruit like oranges and strawberries. And no grapes.


NOTHING TO EAT AFTER DINNER!

Exercise and body:

Find time to move your body. Also find time to rest. If you can try to get to bed by 10pm 2 nights this week. Notice how you feel in the morning on these days. On days when exercise doesn't happen, instead of hating on yourself take a moment to look at your day tomorrow and see when you can definitely fit it in. If you are having this thought relatively early in the evening, maybe see if you can do a 10 minute yoga sequence. Downward dog to plank, hold plank for 3 breaths, back to down dog, hold for 3 breaths, back to plank, do this 10 times. If you have never done this in your whole life, I really recommend it! If you have a partner on the plan, do it together and laugh. Try it everyday this week, increasing the number of breaths, working up to holding plank for 10 breaths 2 weeks from now. And then if you are super inspired do this. If you do these 2 practices often, I believe you will change your body. It need not be complicated or even hard core, just consistent and with a certain amount of self love and ease.


This isn't easy! You guys are really killing it.
If you are hungry eat more and perhaps eat more often.

X
kls

WEEKEND!

For the weekend....
Cleansers....
For people look for a more full on cleanse continue on the plan as we you have done this whole week for Friday and Saturday. On Sunday have a day of just soups, broths and juices. You can take Sunday off of exercise too. If you were unable to exercise 5 days this week instead of a day off take a long walk or bike ride, something outside on Sunday. If you are resting, maybe take a hot bath or de-clutter your drawers/desk/closet. You can make a huge pot of veggie soup in the morning and drink the broth all day long to make it easy.


For folks who are on plan b... Continue with exercise for the weekend. If you were unable to get in all of your movement this weekend plan a longer time of exercise on Saturday or Sunday. Continue to eat as you have done all week but allow yourself one treat, either a glass of wine, something sweet etc... Just one treat. Not dessert and wine. One thing either on Saturday or Sunday, not both days.


Keep drinking water and tea. Continue to start your day with lemon water. IF you are hungry, eat more frequently and be sure to be getting enough protein!

X
Karyn

LOVEHEAL DAY 3

SUGAR

Ok, many texts and emails about sugar.
I promise that it will get easier if you can push through about 5 days. If you have not yet made it one day. Today is your day.

Alternatively sweet and satisfying ideas...

An apple with almond butter
A smoothie with berries, almond milk, almond butter and a dash of grade B maple syrup or stevia.
With your dinner... roast butternut squash and then mash it up, olive oil and sea salt. It is both sweet and salty.

When you are craving sugar, ask yourself if you are hungry, stressed, bored etc... and try to answer honestly and then act accordingly. If you are stressed at work, get up from your desk and lie on the floor and take 10 deep breaths. People will think you are nuts but this is a tried and true method. Or go outside for 15 minutes and take a walk, you are most likely not being that productive at that moment and a walk will take your mind to a new place. If you are hungry eat something with protein in it.


VEGGIES and QUICK IDEAS

try your best to get some leafy greens into your body everyday...kale ( i love lacianto/dinasaur kale, collards, swiss chard etc..). These greens are quick cooking. You can walk into your home hungry, put olive oil and sea salt and greens in a pan and they will be ready for you in no time. You can also add to smoothies! An easy dinner is kale cooked in a pan ( cast iron if you have), with olive oil, sea salt, fresh cilantro, and a good curry powder. Once kale is cooked add aduki beans and cook for a little longer, have over brown rice or on its own. We try to have soaked beans, brown rice, lentils etc always cooked and in our refrigerator so when we come home, we can make a healthy meal fast. If you can do a little bit of preparation you will be so happy when you walk home hungry.

This time of year we have so many root veggies in season. Chop up different types of squash and have then on hand so when you get home you can make roasted root veggies. All you need is olive oil and sea salt and a fresh herb. Put in the over on 400 and roast for 30-40 minutes.

Fruits and veggies to avoid during this time...

Bananas
Grapes
Rasins
Potatoes
Tomatoes
Eggplant
Corn
Peanuts
Dried fruits for serious sugar addicts others can have in moderation.


More soon.
X

p.s What else is challenging?

DAY TWO

EXERCISE...

For those of you who currently do not exercise at all, I understand an hour a day is a tall order.
If you are under 30 ( Scarlett's crew) and you don't exercise, now is your moment to get your butt in gear so you can transition into your thirties and be hotter than you are now. And for you guys there is more time than you know in your schedule! An hour of exercise is much more helpful than 30 minutes more of sleep. I promise you this. Winter is coming and so is darkness, you need the inner light. If you are like me and you work a lot, some days it seems insane so on those days look at your map and find three 20 minute sections, or 2 30 minute sections and walk fast. Leave your home a little early. If you do not have sleeping children, go for a walk after dinner. Or do an exercise DVD! Look here from a post from the Spring version of the plan, there is a list of exercise DVDs at the bottom. If this is a problem for you please email me, it is important to move your body during this plan! I can help you find a way to move, I promise


SUGAR CRAVINGS...

For people who are missing the sugar definitely get some herbal teas to drink throughout the day, it will help you a lot. The spicy ones with cinnamon are especially helpful. Also a green juice in the late afternoon will be super helpful!

BOOZE...

Sparkling water and lemon or lime, lots of it and Kombucha, GT's is the best.

COFFEE...
If you are dying have a cup of strong green tea. You can even get a green tea latte at a lot of places like whole foods with almond milk!


X

DAY ONE

I hope you all had hot water and lemon upon rising.

If you drink 5 cups of coffee a day, taper back one cup less a day.

Remember:

NONE OF THE FOLLOWING:

Wheat ( no pasta, bread, cous cous, bulgar, seitan)
Soy ( no tofu, tempeh, soy milk etc.)
Dairy ( no cheese, milk, cream etc.)
Corn
Nightshades: Eggplant, Tomato, Peppers
Peanuts
Alcohol
Meat ( this is just for one week, some people may continue if it feels great. I realize this is super hard for some people!Think about the abundance that you have had in this life and that you will have again).
Sugar
Omit oranges, super tropical fruit

(Stevia or Grade B maple Syrup allowed for sweetener).

MAKE A PLAN FOR FITNESS. Walk, bike, yoga, run, class, whatever you fancy or even if you don't fancy, move your body for one hour. If it has to be your walk to and from work wear sneakers and walk at least twice as fast as your normal pace.

No eating after dinner. Nothing even food on the plan.

Good Luck!!!

X

LOVEHEALFALL RECIPES!

A great Loveheal recipe here... just omit the croutons. I made it tonight and used butternut squash instead of Kabocha as I could buy already chopped up local butternut squash at whole foods!

A great recipe for breakfast here... Use steal cut oats instead of rolled oats. and I use maple syrup in place of agave and put toasted nuts and ground flax seeds or chia seeds on top!

What will be people's hardest meals to sort out? You can make this soup and have for dinner one eve and lunch the next day or have soup for dinner 2 nights in a row. X

LOVEHEALFALL Information for week one:

NOT ALLOWED WEEK ONE:

Wheat ( no pasta, bread, cous cous, bulgar, seitan)
Soy ( no tofu, tempeh, soy milk etc.)
Dairy ( no cheese, milk, cream etc.)
Corn
Nightshades: Eggplant, Tomato, Peppers
Peanuts
Alcohol
Meat ( this is just for one week, some people may continue if it feels great. I realize this is super hard for some people!Think about the abundance that you have had in this life and that you will have again).
Omit oranges, super tropical fruit
Stevia or Grade B maple Syrup allowed for sweetener.

IF you are addicted to Caffeine, starting to cut back and replacing coffee or black tea with green tea.Cut back gradually over the course of 7 days so you can function. If you suspect coffee causes no problems for your digestion, sleep, skin etc… then you may by the end of week one continue to have one cup of coffee a day

CONSUME IN ABUNDANCE:

Vegetables… especially those is season squash, kale, anything you see at the farmers market! Have them raw or cooked. The weather has shifted and it is good for us to have warm foods.

Whole Grains… Brown rice, Quinoa, Steel cut Oats ( in their most raw form, not quick cooking)

Fruit…berries and fruit that is in season i.e. pears, apples preferred.

Beans and Legumes... Lentils, Aduki beans, Mung beans etc... Take this time to try new beans you have not experimented with in the past!

Nuts ( minus peanuts) But beware of over doing it on nuts. If you are addicted to sugar, don't chow a whole bag of cashews.

Be mindful, try to make choices that make you feel good. Nut milks are great if you are missing
dairy, also perfect for smoothies.

Water… all day. more than you have ever drank. If you have a headache drink more.

Herbal Teas…. Yogi tea makes some great options, I love their classic India Spice, it is quite sweet, has cinnamon in it which is helpful for those who love sugar. They have a variety of detox teas that are great, a fasting tea that is helpful if you are feeling hungry. Trust me that these teas will help you get through cravings and withdrawals.

Green Tea…. for the caffeine addicts amoung us green tea will save your life!

Kombucha and Tumeric Juice!!!

Essentially you are eating a diet very similar to an elimination or vegan diet. I think of it as a healing whole foods diet.


If you do not cook or prepare any of your foods at home Whole Foods, The Juice Press, Souen, Angelica's Kitchen, Sun in Bloom in Brooklyn, Green Pirate, Lifethyme Natural foods, One Lucky Duck etc.. are your best friends and your ticket to successfully doing this plan. Eating this
way will be a challenge for sure, but it is also pretty special. You are giving you super vessel a little rest and also giving your insides some super love. If you do not cook and order from fresh direct this meal taking out the few pieces of tofu is on the plan. There are plenty of people in this town who eat raw or macrobiotic all the time that it is actually easy to find fast easy on the plan options! If you work in midtown go to Pret and eat the lentil soup and the quinoa salad, pass on the bread!



BASIC DAILY RITUALS

Upon rising 1/2 to 1 whole lemon in a mug of hot water. Drink this whole drink before consuming anything else.

Breakfast… Try your very best to eat within 30 minutes of being awake. IF you are not in the practice of doing this it will be hard, but do it!

Juice... Drink Green juice and vegetable broth often!

EXERCISE! MOVE YOUR BODY everyday for at least one hour. This is so hard for so many people, the New Yorkers on the list have no excuse, wear your sneaks and walk fast and time yourself so you are sure you made a concerted effort for at least one hour.
Make time for yourself. Get your friend or spouse or family to babysit or go chase your kids in the park! Your children will like a happier, healthier parent who knows how to put themselves first when needed!

You can eat whenever you are hungry. But nothing after dinner. I suggest if possible finishing your dinner before 8pm for week one. The earlier the better. If possible, it would be perfect to give your body about 11-12 hours of rest between dinner and breakfast. You can drink herbal tea all evening. No nighttime snacks or desserts. Go for a walk, read a book, clean out
your drawers of clutter, reorganize an area of your home that needs it, have sex, go to sleep, do something else, do not sit on your couch and think about food. Take this as an opportunity to accomplish things you normally do not have the time to do!

BREAKFAST IDEAS:

Energy Smoothie recipe:
Almond milk
Almond Butter
Frozen blueberries
Acai
Green powder
Stevia or maple syrup for sweetner
Hemp protein powder


Warm brown rice, almond milk or green tea, chopped nuts, grade b maple syrup drizzled on top
Slow cooked steal cut oats
Raw Oatmeal ( there are many recipes online and the Juice Press makes amazing raw oatmeal!)

My favourite greens powders for smoothies...
Vital Mineral Green
Catie's Organic Greens

Green powder is super helpful for energy! A must for the moms on here!

DAILY:

Please post any questions, recipes and ideas in the comments for everyone to have. I think recipe sharing on the blog could be really helpful! Instead of me sending an email to everyone I will try to post every day or every other.


Hurray Day one starts November 1!!!! I recommend eating not so far from the plan for dinner tomorrow evening so you can have a great start Tuesday am.

You are rad.
X
Karyn

YOU GUYS ARE RAD

So glad everyone is so game.
You can approach this two ways....
As a cleanse or as healthier way of eating.

I recommend cleanse if you feel any of the following...
Tired
Trouble sleeping
Drinking too much coffee
Drinking too much booze
Eating sugar everyday
Feeling your immune system is low ( this is a good way to get strong for cold season!)
Moody/grumpy
Wanting a deep sense of gratitude in general

If you are not cleansing, you will approach this a bit more like lovehealtrim in the Spring, there will be days when you can have treats etc... If you are cleansing there will be some days of just soups and juices!

Take the next few days to decide.

In the meantime start to free your refrigerator of the following:

Dairy
Booze
Juice ( unless green )
Soy
Wheat
Peanuts
Corn
Tomatoes


If you have always dreamed of a slow cooker now is a great time to get one!

Here is a recipe for Kitchiri, a traditional Aryuvedic cleansing dish. You can make this Monday night for day one! I make this all the time in the fall and kiddos love it too! The hing spice is harder to find but you can find at most elaborate spice shops in NYC.

Also I should say now as some of you do not know me, I am not a doctor! I have just been in love with whole foods healing since I was in high school. This whole cleanse is based on years of reading and experimenting and going on health kicks with all my friends and having great results! If you have any health problems at all please go see your doctor. I can recommend many great ones here in New York. Seriously, email me if you need a good doctor! I also know many great healers in all kinds of modalities acupuncture, shiatsu, chiropractic etc....

KARYN’S KITCHARI ( Adapted from a recipe on the clean diet)

(4-6 servings)

4 tablespoons olive or coconut oil

1/2 teaspoon ground asafetida (hing) ( hard to find but worth it!)

2 teaspoon whole cumin seeds

1 small onion, peeled and sliced

2-3 inch piece fresh ginger, peeled and finely chopped

4-6 cardamom pods

2 cloves garlic

1.5 teaspoon garam masala

1 teaspoon turmeric

1 cup split mung beans ( I love the sprouted ones by shilo farms!)

1/2 cup long-grain or short grain brown rice

A generous serving of sea salt to taste

About 5 cups water

1. Heat oil in a large heavy-bottom saucepan casserole over medium heat. Add asafetida and cumin seeds.

2. As soon as you smell the fragrance of the cumin seeds, add the onion and ginger. Stir-fry until onion begins to turn transparent.

3. Add cardamom pods, garlic, garam masala, and turmeric. Stir and fry for 1 minute.

4. Add the mung beans and rice. Sauté for about a minute or two.

5. Add salt and water, and bring to a boil.

6. Cover, turn heat to low, and cook for 30 minutes, stirring now and then to prevent sticking.

7. Uncover and check to ensure that the rice and mung beans are thoroughly cooked, and serve.

All my love and then some,
kls

LOVEHEALTHANKYOUCLEANSE

Starting November 1st for 21 days...

Inspired by the cool weather and the pre-holiday craze. It is the perfect time to go without and to reflect on all that we have in over abundance. You will be a expert in mindful eating by the time Thanksgiving arrives and will in turn not feel too full over the holidays!

What you need to know to prepare for your lovehealthankyoucleanse....

We will be eating all foods in their most whole form i.e Brown rice instead of white rice.
Nothing that has been processed i.e no pasta or bread
No Dairy
A gradual cutting down of caffeine starting now. It would be great if you could get down to one cup of coffee of green tea by November 1st ( our start day)

More information the day before the cleanse!

I will post lots of recipes for stews and soups and healing foods.

X
Karyn

PERFECT LOVEHEAL RECIPE

This is from my friend Laurence. It is a perfect loveheal recipe. People with sensitive bellies omit the red onion. I love adukis, fresh favas or a good italian white beans. Anything goes! And thank you LK X

Easiest Bean or Grain Salad on the Planet

By Freya Bellin

There’s no joking here with the superlative in the title of this recipe. It is truly the easiest salad ever. And what’s even better is that it’s also the most versatile. There are endless ways to vary a basic vinaigrette (see suggestions below), so you’ll never get tired of experimenting with flavors. My favorite addition is about a teaspoon or two of Dijon mustard to the recipe below.

These salads do well mixed with other ingredients, too, like extra veggies (carrots, celery, bell peppers, etc.). I really like combining both beans and grains into one salad and serving that over mixed greens—it makes for an easy lunch to pack. I find that I need a little more dressing for the grains than the beans, since they absorb the liquid. It’s worth just making extra dressing if you think you’ll use it within a few days. Homemade is so much better than the bottled stuff. Recipe from The Food Matters Cookbook.

Easiest Bean or Grain Salad on the Planet

Makes: 4 servings

Time: 10 minutes with cooked or canned beans or grains

You could make bean or grain salad every day for the rest of your life without making it the same way twice. A simple dressing of olive oil, lemon juice, and parsley is a great place to start, but the possibilities are endless (see the variations below).

Juice of 1 lemon, or to taste

1⁄4 cup olive oil, or to taste

1⁄4 cup chopped red onion or shallot

Salt and black pepper

4 cups cooked or canned beans, drained, or cooked grains, or a combination

1⁄2 cup chopped fresh parsley

1. Put the lemon juice, oil, onion, and a sprinkling of salt and pepper in a large bowl and whisk until well combined. If you’ve just cooked the beans or grains, add them to the dressing while they are still hot. Toss gently until the beans or grains are coated, adding more oil or lemon juice if you like.

2. Let cool to room temperature (or refrigerate), stirring every now and then to redistribute the dressing. Stir in the parsley just before serving, then taste and adjust the seasoning if necessary.

More Vinaigrettes

Now that you know the standard recipe, here are some ideas to break the rules. For starters, try varying the vinegar and oil. For example, go with rice vinegar or lime juice and a neutral vegetable oil for use with Asian flavors and dishes (a few drops of sesame oil and/or soy sauce mixed in is lovely). Balsamic is nice with olive oil, as is good-quality red or white wine vinegar. Citrus juice also makes a terrific vinaigrette; you’ll just need to add a little more.

Then play around with the extra ingredients. Instead of the shallot, try garlic, ginger, lemongrass, wasabi, fresh horseradish, or the white part of scallions. Peeled soft stone fruit—like peaches or plums—make slightly sweet and colorful additions, as do roasted bell peppers. Nuts add body and, well, nuttiness. And finally, consider the spices: Curry or chili powder, cumin or coriander, and even cinnamon or nutmeg (in small doses) are especially good with cooked vegetable or other hearty salads.

KEEPING IT REAL

FOOD:

OK, so here is your experiment week. Most foods are back in the game. Eat dried fruit, nuts, tropical fruit, sweets in moderation. Fill up on whole grains, veggies, meat (grass fed and local whenever possible), raw cheese, yogurt, water, tea, There is a great NYC nutritionist, Joy Bauer who has a theory that 90% of the time we eat really healthy and then 10 % of the time we can eat whatever we want. I like to think of our total nutrition over a 7 day period. It is really hard to get 100% of our nutrients and vitamins in one day of eating but over 7 days it is easy.

You want to make sure your diet has plenty of calcium, magnesium, iron, vitamin c, B vitamins, fiber, water etc... In times of low energy up your intake of greens, it works for me every time. Find a way to include collards, kale, spinach, swiss chard and other leafy greens into your weekly diet. If you do not like these vegetables explore recipes! I love tastespotting when I need inspiration.

Always start your day with lemon and hot water. Drink water and herbal tea all day long.
Sweets are a treat and in my opinion not a daily treat. But for some people I know this is impossible so make it small and make it one time a day. One cookie, not two!
I really believe if you eat and think this way your body will respond so well you soon will crave foods that are good for you.

If you have a very indulgent day, that is fine! The next day just eat how you ate the first week of the lovehealtrim plan, the whole day! And if you have a weekend of indulgence eat this way for 2 days. When you go on a week vacation, come back and eat this way for one week. This will help you balance your system and it will keep your sugar cravings in check.

This is your week to try this out. Tell me how it goes. If you notice adding back in a certain food makes you crave sugar like crazy omit that food for a while.

There is no need to ever go on an extreme diet when you eat this way as your body will never get away from you. You and your body will be one.

EXERCISE

Most folks on this plan are in their 30's and 40's. The time is now peoples. This isn't getting any easier. I know plenty of older people who are slim but can't touch their toes or play with their grandchildren because they have lost all flexibility in their bodies. MOVE YOUR BODY OFTEN! 5 days a week is best but if you can't do 5, do 4. Make it to a class, walk with your family, wear your sneakers to work, climb the stairs, do an exercise DVD, whatever it takes, MOVE!

more soon.
LOVE,
karyn

WEEKEND THREE

FOOD:
Eat as you did this week and allow yourself one indulgence over the weekend. Cocktails or a great dessert.



MOVEMENT
One day of long exercise, 2 hours!
And one day of rest.

"Physical fitness is the first requisite of happiness. In order to achieve happiness, it is imperative to gain mastery of your body." Joseph Pilates


More soon,
X
karyn

MOVE

MOVEMENT
For the next 2 days mix it up, if you have been only hitting the gym, go running outside. If you have only been running go to a dance, yoga or pilates class. Go to the park, run up and down the stairs, do lunges, squats, jumping jacks. Ride your bike. Find a way in the next 2 days to move your body differently.

FOOD
Follow the guidelines from the last post. IF you have a day where you fall prey to all of your demons, then have one day of eating the way you did in week one.

Have you picked up a 3, 4, 5 lb chicken yet?

Xove,
karyn

WEEK THREE

This week is a lot about what you have learned. By now you can most likely see your daily habits and you know the foods that challenge you. As we add foods back into our diet this week, notice any changes in your energy level, food cravings, sleep and mood. If you find for example you have no self control when it comes to peanut butter than peanut butter may just be a treat in your life instead of a daily food. It is important for us to understand the foods in our life that are most healing, give us the most energy and keep us focused and balanced each week. The foods that do not make us feel great but are enjoyable will be the foods we treat ourselves to, not our daily foods.


FOOD CHANGES...

All fresh fruit is fine. Still no dried fruit! Nuts can be added back into your daily diet in moderation. Know yourself, if you can easily snack on a few almonds, walnuts etc. and not eat the entire bag than please have some nuts! But if you are going to eat 30 almonds in one sitting, leave nuts and nut-butters out for the next 5 days.
Continue with all whole grains. Try some new grains this week! Instead of brown rice have Bhutanese red rice. Try fresh buckwheat pasta, whole foods sells in the fresh pasta section.
All protein is great except fried. No fish and chips, no fried chicken!
Protein bars are fine too as snacks on the go or post work out snacks. Be mindful of sugars! I like Greens plus bars ( the protein ones are best, love the whey crisp one!), luna, lara, cliff and pro bars are also good as they are everywhere but they are sweet so in moderation! If a bar makes you feel like you have a rock in your stomach after eating, then it is not bar for you. Also be sure to drink a lot of water when you have eaten a protein bar.
Alcohol.. It is the same plan as last week. You can have alcohol 3 days this week. On those days I would suggest sticking closer to week one's eating plan. No more than 2 drinks. I suggest picking your nights today so you have a plan. Drink at least one glass of water or sparkling water in between your cocktail, beer or wine.
If not having alcohol was great for you last week go another 5 days! Or if you feel you are unable to stop at 1-2 drinks , than pick one drinking night instead of 3. Plan this today. Put it in your calendar if that is helpful.


NO GUM ( sorry i didn't specify this earlier, full of sugar and chemicals that resemble sugar)
NO WHOLE FOODS SAMPLES! ( i see you)
NO GRAZING ( this means no eating your kid's or spouses extra bits too!)
NO BAKED GOODS ( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CAKE
NO CHIPS
NO SUGARY TEA
NO ENERGY DRINKS
NO SODA



YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu)
YES WHOLE GRAINS
YES NUTS
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES FRUIT
YES TEA
YES COFFEE
YES YOGURT (
YES LITTLE CHEESE
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( to help with cocktail and sugar cravings)
YES LOVE

ALL OILS AND BUTTER ARE FINE... preferably grass fed butter, cold pressed olive, flax or coconut oil

LEMON AND HOT WATER upon rising.
Breakfast within 30-40 minutes of waking
Mid-morning snack (optional)
Lunch
Afternoon snack
Dinner

NO SKIPPING ANY MEALS ( except mid-morning snack)

No eating after dinner!!! This should get easier.

MOVEMENT
Move for one hour a day 4 out of 5 days this week. If this is seeming impossible to you please comment or email me. I promise you I can find a way for you to move your body one hour a day.

The weather is getting warmer, beach season is upon us! If you are having success in the plan, think of something to treat yourself to in the next few weeks i.e a new bikini, a surf lesson, a few hours of pampering, something that you have wanted to do for a while but have not found the time. It is important to treat ourselves. And it is even more important to find a way to treat ourselves through an outlet other than food.

If you weighing yourself and you are loosing weight, go to the grocery store and pick up a chicken that is the same number of pounds that you have lost i.e if you have lost 4lbs, pick up a 4lb chicken. Do it today!

More soon.
You guys are magic.
X
karyn

LOVELIESTTRIMMESTBODIESINTOWN

DAYS 13 AND 14

Much like last weekend, this weekend you can allow yourself a treat a day. Not 5 treats! But a treat. If you have big plans for Mother's Day like pancakes and mimosas, than perhaps just have one extravagant day and be super healthstyle the other.When not treating yourself, eat how you have all weekend.

MOVEMENT
No matter what one of the next two days will be your day of extra exercise. Two full hours of movement. Plan to walk the central park loop with a friend, run over some bridges, double the prospect park loop, walk a few miles then go to yoga or pilates or to the gym. Carve out the time tonight. Make a plan and stick to it.

The other day can be your day of rest.

X
Karyn

LOVE HEAL TRIM DAY 10 AND 11 AND 12

You guys are all so rad. I have been getting many confessional emails about little cheats as well as great successes. I hope you are feeling the love and healing at this moment.

Ok for the next 2 days, the part of the plan that is hardest to you. perhaps the part you have even written off i.e the part you are not doing completely, I urge you to do. Just for the next two days. If it is exercise, if you are not fitting in your hour a day, figure it out tonight, how will you fit in an hour Thursday and an hour Friday. If you just can't live with out gum and have been chewing it, stop. If you are sneaking a snack after dinner, stop. Just see what it is like to stick to the plan completely.

xove,
karyn

WEEK 2 DAY 9

FOOD/DRINK

In week 2 please drink as much water as in week one, maybe even more water. It can come in the form of iced or hot herbal tea, sparkling water, plain tap water, whatever will help you drink water often! For people who normally drink soda or coffee all day long this is extra important.

Breakfast... This week you can have oatmeal, buckwheat or whole grain cereal. Or keep with eggs, smoothie etc...

Lunch... Still focus on lean protein and veggies.

Snacks... cut up veggies, cheese, yogurt, fruit, whole grain crackers, 1/2 a sandwich, whole foods that have gone through very little processing before arriving in your hands.

Dinner...Again focus on protein and veggies but all whole grains are fine.


MOVEMENT

One hour a day everyday!
If you didn't exercise this much before, you might be reaping the benefits of moving your body with better sleep and better focus. If you are tired from lack of sugar and caffeine still, exercise more! This may sound counter intuitive but it will help you to sweat.

REMEMBER

NO GUM
NO WHOLE FOODS SAMPLES! ( i see you)
NO GRAZING ( this means no eating your kid's or spouses extra bits too!)
NO BAKED GOODS ( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CAKE
NO CHIPS
NO NUTS
NO SUGARY TEA
NO ENERGY DRINKS
NO SODA
NO BARS- ( if you are exercising a lot and you must, please find one with the lowest sugar possible... no more than 11 grams for bar... i like green plus whey crisp... but in general bars are not cleansing, they are full of things like date paste and nut butters which can be good for you at times but not now! and you are better to add an extra greek yogurt before exercise or a small smoothie).


YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu)
YES WHOLE GRAINS
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES FRUIT
YES TEA
YES COFFEE
YES YOGURT ( especially greek or icelandic this has 16 grams of protein and no sugar and is also less processed)
YES A LITTLE CHEESE
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( to help with cocktail and sugar cravings)
YES LOVE

ALL OILS AND BUTTER ARE FINE... preferably grass fed butter, cold pressed olive, flax or coconut oil

LEMON AND HOT WATER upon rising.
Breakfast within 30-40 minutes of waking
Mid-morning snack (optional)
Lunch
Afternoon snack
Dinner

NO SKIPPING ANY MEALS ( except mid-morning snack)

Notes on progress...

If you weigh yourself, I suggest only doing so one time a week. If you must do 2 times, maybe do Tuesdays and Fridays would be the best days. If weighing yourself makes you slightly obsessive, give it up now. It isn't healthy to obsessive about numbers, takes up too much brain space. But if you enjoy tracking with numbers, go for it. And always weigh yourself, first thing in the morning, naked. Never in the afternoon or evening.

I like to go by how my clothes fit! I would imagine this week your clothes to be fitting a little differently this week. It is good to pay attention to this as it will keep you on track in general.

Energy levels and headaches, this week I hope you have more energy and your headaches are lifted.Headaches should be gone by now, If they are not tell me please!

Some ideas for help further detoxing...
Dr. Singha's mustard bath is awesome. 20 minutes super hot, you will feel very relaxed and will sleep great after.
Go to steam for 20 minutes at Great Jones Spa or Soho Sanctuary.
Drink fasting or detox tea.
Salt or sugar scrubs are great!


Metabolism... I hope you are hungry for breakfast!

xo
karyn

WEEK TWO

FOOD CHANGES

This week we can add in more processed whole grains. This means whole grain bread, whole grain, spelt, brown rice or kamut pasta. Also whole grain crackers.
Eden organic makes great Kamut pasta. Tinkyada is the best rice pasta. Follow the directions exactly for the best tasting pasta. You can get fresh buckwheat pasta at whole foods. Ezekeil pasta is mushy, I would not recommend. So many brands make good whole grain pastas now. Eli's, Amy's Bread and Bread Alone make great whole grain bread locally, you can find at a many stores and at the green market. This should make lunch and dinner easier! If you like the ezekiel bread/tortilla continue to eat that too. If your office is near pret a manger, whole foods, spoon or witchcraft they have great sandwiches on whole grain bread.

Also fresh fruit of any kind is fine this week but if you are really struggling with sugar I suggest not eating a lot of fruit as it will make you crave it more!

You can also have a latte or cappuccino once a day, no sugar.

Alcohol..You can have alcohol 3 days this week. On those days I would suggest sticking closer to last week's eating plan. No more than 2 drinks. I suggest picking your nights today so you have a plan. Drink at least one glass of water or sparkling water in between your cocktail, beer or wine.
If not having alcohol was great for you last week go another 5 days! Or if you feel you are unable to stop at 1-2 drinks , than pick one drinking night instead of 3.

FOR THE NEXT 5 DAYS

NO GUM ( sorry i didn't specify this earlier, full of sugar and chemicals that resemble sugar)
NO WHOLE FOODS SAMPLES! ( i see you)
NO GRAZING ( this means no eating your kid's or spouses extra bits too!)
NO BAKED GOODS ( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CAKE
NO CHIPS
NO NUTS
NO SUGARY TEA
NO ENERGY DRINKS
NO SODA
NO BARS- ( if you are exercising a lot and you must, please find one with the lowest sugar possible... no more than 11 grams for bar... i like green plus whey crisp... but in general bars are not cleansing, they are full of things like date paste and nut butters which can be good for you at times but not now! and you are better to add an extra greek yogurt before exercise or a small smoothie).


YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu)
YES WHOLE GRAINS
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES FRUIT
YES TEA
YES COFFEE
YES YOGURT ( especially greek or icelandic this has 16 grams of protein and no sugar and is also less processed)
YES A LITTLE CHEESE
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( to help with cocktail and sugar cravings)
YES LOVE

ALL OILS AND BUTTER ARE FINE... preferably grass fed butter, cold pressed olive, flax or coconut oil

LEMON AND HOT WATER upon rising.
Breakfast within 30-40 minutes of waking
Mid-morning snack (optional)
Lunch
Afternoon snack
Dinner

NO SKIPPING ANY MEALS ( except mid-morning snack)

No eating after dinner!!! This should get easier.

MOVEMENT

Exercise everyday for the next 5 days for one hour. If you can not make it to a class or a run, do not worry. We are so blessed to be pedestrians here in New York. We can walk everywhere! On your busy days build in an hour fast walk or two half hour walks and walk fast.

More soon.
Let me know if you have any questions.
If you veered far from the plan over the weekend, don't sweat it too much. Just return to plan tomorrow.

X
karyn

DAY SIX AND SEVEN

MOVEMENT

If you have not already made plans for your longer exercise time, DO IT NOW! Talk to your partner, organize child care, or make plans for exercise with your family. I suggest doing two straight hours in a row. Walk, run or ride your bike to a class. Go to the park and after your walk or run find some stairs and run up and down them. Keep in interesting, run fast up one time, run slower but skip a step etc... Go to the park or bridge and after your walk or run do 4 sets of lunges and then 3 sets of squats. Meet a friend you haven't seen in ages and walk the central park loop or go to prospect park, walk the loop two times. Walk to the city from Brooklyn over any or the bridges, or walk from Manhattan to Brooklyn for breakfast, lunch or brunch.

If you do not have time to go to any classes during the work week, find time on the weekend. Flip it in your mind if it feels like a chore to move your body, think of it as essential self care.

X

DAY FIVE, SIX AND SEVEN

Friday, Saturday and Sunday...

A few things...

Food and Drink
Mostly until Monday you want to stick to the diet you have been eating.
Hot water and lemon first thing in the morning.
Breakfast within 30-40 minutes of waking even if it is something small.
Whole foods with the least amount of processing possible.
Keep up with as much water as possible, sparkling or flat, with lemon, with bitters, sassy water,
herbal tea! Whatever it takes for you to drink water.

2 out of three of these days you can give yourself a treat. You could have cake or you could have a cocktail. You can have brunch or evening drinks, but not both! And not a treat Friday, Saturday and Sunday, either Friday and Saturday, Saturday and Sunday, Friday and Sunday etc.. Whatever treat you are having I suggest picking it before hand, that way you will stick to it. You could also skip the treat and by Sunday I would imagine many of the cravings you have been having would dissipate a great deal!

Monday the diet will shift slightly to include more foods.

MOVEMENT

Today move for one hour just as you have been doing or trying to do all week.

Over the weekend one day off and one day with a little more exercise. You could do a 45 minute walk and 1 yoga class. Or a 2 hour walk. One weekend day will be your longest exercise of the week. Maybe meet a friend and do 2 loops at the park, walk over the bridge, walk from uptown to downtown and then some!

Often people blow all the hard work they do during the week on the weekend! But not you guys :)
For those of you that joined later in the week, follow the diet according to what day you are on. If today is day two for you, no treats!

X
karyn

Tomorrow Evening

Everyone can have a treat. After 6pm! Whether it be a cocktail or a piece of cake. One or the other not both! The texts I have gotten about sweets and wine today have been hilarious! More tomorrow am, just thought I would write this before you all breakdown tonight. :)

DAY FOUR

Just two more days of phase one. Saturday will be easier I promise!

It is really important to not skip meals during this phase, even your afternoon snack. It will help with your energy level a lot. Exercise will also help with low mood from lack of sugar in the afternoon.

Follow the same eating plan of the last 3 days today. If you have eaten the same thing for lunch everyday try to mix it up a little today.

An easy dinner idea would be to pick up a rotisserie or roast chicken from whole foods or your local grocery and make a big salad with avocado, cucumber, radishes etc. A great dressing is to mix olive oil, fresh lemon or grapefruit, good sea salt, some greek yogurt, pepper, a dash of vinegar and a dash of maple syrup. You could grab some zucchini , greens, asparagus etc and roast them in the oven with olive oil and fresh herbs while you are reheating the chicken. I like to do all of this in my cast iron skillet.

MOVEMENT
Even if you can't make it to the gym or a class get in one hour of movement. Walk fast for an hour. And when you get home do 5-15 minutes of strengthening exercises.

Here is a great short video with the pilates stomach series. It is way more efficient and effective than your basic sit up and crunch and here is a good one for your thighs.

Also downward do to plank 10 times, holding plank 5 complete breaths, count inhale/exhale one, inhale/exhale two, inhale/exhale three....This super simple vinyasa will change your upper body and your life. Really. Sounds dramatic but it's true. Especially if you suffer from the April blues.

all my love and then some,
X
karyn

DAY THREE

Today you follow the same rules for day one and day two.

If you have suffered from headaches for lack of sugar and caffeine, today they should start to dissipate.

Breakfast- stays the same.

Morning and afternoon snacks Ideas..
- one small siggis, greek yogurt or goat yogurt for those who can not tolerate cow's dairy
- one taco size eziekel tortilla with avocado, cucumber, olive or flax oil, fresh herbs add a little
goat cheese if you are super hungry
- one small or medium size local apple with a some cheese
- 8-12 oz smoothie with whey protein and berries no banana( most health food/smoothie places in nyc will make this for you)
- one piece of eziekel toast with olive oil, avocado, sea salt, fresh basil or fresh cilantro
- small tuna or salmon salad with no mayo. You can make this at home to take with you add olive oil, sea salt, pepper, a dash of cumin, lemon, a dash of balsamic, some fresh herbs if you have. If you order from fresh direct order their Mediterranean tuna salad.

Lunch... again focus on lean protein and veggies.

Dinner... Here is a great recipe from my friend Laurence via the Barefoot Contessa that is great for Vegetarians. This is also great to have around for lunch or a small portion for a snack.

Lentils & Tomatoes
Adapted from Barefoot Contessa at Home

2 teaspoons good olive oil
2 cups large-diced yellow onions (2 onions)
2 cups large-diced carrots (3 to 4 carrots)
1 tablespoon minced garlic (3 cloves)
1 (28-ounce) can whole plum tomatoes
1 cup French green lentils (7 ounces)
2 cups vegetable or chicken broth
2 teaspoons mild curry powder
2 teaspoons chopped fresh thyme leaves
2 teaspoons kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon red wine vinegar

Heat the oil in a large saucepan. Add the onions and the carrots and cook over medium-low heat for 8 to 10 minutes, until the onions start to brown. Stir occasionally with a wooden spoon. Add the garlic and cook for one minute more.

Meanwhile, place the canned plum tomatoes, including the juice, in the bowl of a food processor fitted with a steel blade and pulse several times until the tomatoes are coarsely chopped. Rinse and pick over the lentils to make sure there are no stones in the package.

Add the tomatoes, lentils, broth, curry powder, thyme, salt and pepper to the pan. Raise the heat to bring to a boil, then lower the heat and simmer covered for about 40 minutes, until the lentils are tender. Check occasionally to be sure the liquid is still simmering. Remove from the heat and allow the lentils to sit covered for another 10 minutes. Add the vinegar, season to taste and serve hot.

MOVEMENT... Again at least one hour. If you have only done cardio this week, I suggest getting in some strength training. 3 sets of 10 lunges and squats. Downdog to plank, hold plank for 5 breaths, back to down dog, do this 10 times.

What are people struggling with the most?
And what is making you the happiest?

More soon.

X
Karyn

DAY TWO

Sorry for any confusion regarding dairy. Dairy is fine. Just a little here and there. IF you are someone who eats lots and lots then this 5 day period may be a great time to abstain.

Coffee and Tea- Try only 1-2 cups a day. If you are accustomed to more than 2 cups you can taper slowly. In place of your 3rd cup of coffee have 1/2 decaf or a cup of green tea. In about 5 days you can get down to 1-2 cups. The headaches will go away.

MORNING
Hot water and 1/2 lemon upon rising
Coffee or Tea to follow is fine
Breakfast within 30-40 minutes of waking
Breakfast... Add protein to your breakfast

MID-MORNING
A small snack is fine
Drink water all morning

LUNCH
By lunch you should have drank enough water that you have peed at least 3 times since waking up.
Focus on lean protein, veggies and a whole grain. If not having bread is killing you this would be a great time to have an eziekel tortilla or some brown rice etc. See last night's post for a list of whole grains.

AFTERNOON
This is arguable the hardest part of the day for many folks. Have you snack about 3 hours after your lunch. Make your snack delicious! If you are starving make sure your snack has protein in it.

DINNER
If you had grains for lunch dinner is a good time to do just lean protein and veggies.

AFTER DINNER
No snacking! Drink lots of water, tea, try the "Sassy" water recipe from yesterday's post, Sparkling water with lemon/lime or bitters, herbal tea. Yogi tea makes a great tea called "fasting tea" which is great to drink throughout the day if you are having headaches or if you are really hungry.

Again if you do not have sleeping children get outside and move post dinner. If you do have sleeping children or can not go outside...do something you have not had time to do i.e clean out your desk, organize/cleanse your closet, read a book you have had no time to read, plan your next vacation, make out or make love.

HEADACHES
They will go away. Drink more water, sweat more. Exercise will help a lot. There are a few people here that do not drink and have reported serious headaches because of lack of sugar. Sugar addiction is real, I'm sorry!

MOVEMENT
Move for at least one hour today. It is fine to break it up into 2 half hours if time is an issue. Please comment if you are having any trouble with this, I have so many ideas on how to fit exercise in. Exercise is imperative to my own personal happiness so I have found ways to get to it even in my most busy times. I am going to include some good ab, ass and thigh exercises in my next post.


REMEMBER

NO SUGAR
NO BARS- ( if you are exercising a lot and you must, please find one with the lowest sugar possible... no more than 11 grams for bar... i like green plus whey crisp... but in general bars are not cleansing, they are full of things like date paste and nut butters which can be good for you at times but not now! and you are better to add an extra greek yogurt before exercise or a small smoothie).
NO GUM ( sorry i didn't specify this earlier, full of sugar and chemicals that resemble sugar)
NO WHOLE FOODS SAMPLES! ( i see you)
NO GRAZING
NO BOOZE
NO BAKED GOODS ( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CAKE
NO CHIPS,PRETZELS ETC.
NO NUTS
NO SUGARY TEA
NO ENERGY DRINKS
NO LATTES, CAPPUCINOS ETC
NO SODA

LIMITED FRUIT... yes berries, yes apples no tropical fruits.


YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu)
YES WHOLE GRAINS ( in their purest form)
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES TEA
YES COFFEE
YES YOGURT ( especially greek or icelandic this has 16 grams of protein and no sugar and is also less processed)
YES A LITTLE CHEESE
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( to help with cocktail and sugar cravings)
YES LOVE

YOU ARE ALL AWESOME!
X


karyn

EVENING AND OTHER THOUGHTS

NOTES ON EVENING....
Dinner... Again focus on lean protein and veggies and whole grains that have not gone through any kind of process e.g brown rice, bhutanese red rice, millet etc.
It is a good time to try new vegetables and grains. It is easy to get into the pattern of the same few vegetables all the time. Spring Vegetables are here ....Asparagus, artichokes, ramps,beets, greens....
After dinner nothing but water, tea, kombucha.
Do something positive to distract your self this evening, if not eating after dinner is hard for you. It is really good for you to give your digestive system a proper break, I promise. If you have a partner in crime and no sleeping baby I suggest going outside in your sneakers for a walk. It is beautiful out tonight.

Other general notes...
Milk of any kind is fine in your coffee.
Dairy is fine too, just be mindful. Apple and cheese is a great snack. Goat cheese is great in salads. Yogurt is great! If you eat too much dairy in your life than these first 5 days are a great time to omit it as you are omitting many other foods.

Please leave comments and questions of any kind on the blog and I will answer them all once a day!


REMEMBER:

NO SUGAR
NO BARS- ( if you are exercising a lot and you must, please find one with the lowest sugar possible... no more than 11 grams for bar... i like green plus whey crisp... but in general bars are not cleansing, they are full of things like date paste and nut butters which can be good for you at times but not now! and you are better to add an extra greek yogurt before exercise or a small smoothie).
NO GUM ( sorry i didn't specify this earlier, full of sugar and chemicals that resemble sugar)
NO WHOLE FOODS SAMPLES! ( i see you)
NO GRAZING
NO BOOZE
NO BAKED GOOD ( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CAKE
NO CHIPS,PRETZELS ETC.
NO NUTS
NO SUGARY TEA
NO ENERGY DRINKS
NO LATTES, CAPPUCINOS ETC
NO SODA

LIMITED FRUIT... yes berries, yes apples no tropical fruits.


YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu)
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES TEA
YES COFFEE
YES YOGURT ( especially greek or icelandic this has 16 grams of protein and no sugar and is also less processed)
YES A LITTLE CHEESE
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( to help with cocktail and sugar cravings)
YES LOVE



some recipes/food ideas for you...

morning smoothie 1: whey protein ( i like jay robb's its the purest, sweetened with stevia etc) ( if you do not like whey i recommend either a rice or hemp based protein, no egg or soy protein powder), 1. c ice cold water (put some water in your refrigerator at night so it is very cold in the am), 1. c frozen berries, 1-2 tbs gound flax seeds
morning smoothie 2: 1 cup greek yogurt plan, 1 cup frozen berries, 1-2tbs ground flaxseed, optional flax seed oil or fish oil

yummy dinner salad:
1 pouch of wild alaskan salmon ( you can buy pillar rock pouches at w foods or canned, if can 1/2 a can per person e.g for 2 people use whole can) lots of wild arugala, 1/2 an avocado, toasted pumpkin seeds mix all together with dress of choice ( i like a litte gfruit juice/1/2 lemon/olive oil/salt/pepper and champagne or balsamic vinegar with a touch of maple syrup). then put sauteed/roasted/broilded asparagus or green beans on top ( i like to saute the asparagus with oilive oil, salt, pepper and maybe a little pesto). also you can had hard boilded egg. lots of fresh pepper and you are ready. also you can add fresh chopped basil or any fresh herb you have!


lunch ideas: a hearty salad with chicken or fish, sauteed greens/veggies/beans, if you are craving grain have 1 piece of eziekel toast covered with avocado, lemon, cumin and olive oil and maybe some salmon. if you have any questions about lunch @ work, ask me please.

IF your evening hunger is INSANE and you are going to cave, eat one small greek yogurt or have cut up cucumber and avocado with olive oil and sea salt.


remember to move every day.

DAY ONE

Drink Water, lots of it please! All day long. Sparkling or still. Hot of cold, it is no matter to me as long as you drink lots!

If water bores you try this recipe. It is called "Sassy" water, named after the woman who invented this particular recipe..

2 liters water (about 8 ½ cups)
1 teaspoon freshly grated ginger

1 cucumber peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves.

Combine all ingredients in a large pitcher and let flavors blend overnight.

If you love sparkle add this blend to sparkling water.

Other than water you can drink as much herbal tea as you would like. Coffee and Black tea are fine too but try no more than 2 cups of each per day.

After breakfast some of you may make it to lunch no problem, so it is fine not to have a morning snack, but if you need one go for it. I eat breakfast at 7 am so I definitely need a snack at 10 am.

LUNCH IDEAS....stopping at whole foods on your way to work could be helpful and grabbing brown rice/salmon/avocado sushi and a side salad or greens or a miso soup. The thing I like about this meal is it is portioned simply for you.

A salad as a meal could work as long as it includes protein and avocado otherwise you will just be hungry in one hour.
If you want to keep it super simple you could pack your lunch and make yourself a turkey/avocado/lettuce sandwich on an ezekiel tortilla.
For those of you near pret, there are a lot of good options! Their lentil soup is great and very simple and on the plan.
Keep focused on lean protein for lunch. Fish, chicken, turkey. For vegetarians I recommend aduki beans, lentils or tempeh, no tofu this week.

If you are eating your breakfast within 1/2 hour of waking, having a mid-morning snack you can perhaps have a smaller lunch than you are accustomed too. If people eat at specific chains around the city let me know and I can research the best option for you. A lot of folks say lunch is the hardest so I want to help.

Snack ideas on the go... greek yogurt, berries, a small smoothie, cut up cucumber/carrots/avocado, if you live in nyc the jana klauer omega smoothies you can order from fresh direct or find at upper east side spots are really good and easy. For people who have time to make smoothies at home or in the office...whey protein for smoothies I like Jay Robb's or Tara's Whey, both are available at Whole foods.

Let me know if you have any questions at all especially about lunch. If you get super hungry, eat veggies.


MOVEMENT... at least one hour today. It can be walking super fast to and from work if that is all you can fit in as long as it adds up to one hour.

more on exercise to follow.

Good Luck and remember:

NO SUGAR
NO BOOZE
NO BAKED GOODS( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CHIPS,PRETZELS ETC.
NO NUTS
NO SUGARY TEA
NO ENERGY DRINKS
NO ENERGY BARS
NO LATTES, CAPPUCINOS ETC.
NO SODA


LIMITED FRUIT... yes berries, yes apples no tropical fruits at all. If sugar is going to be the hardest part of this plan for you, I suggest no fruit at all for the first 5 days.

YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu for this section of the diet)
YES WHOLE GRAINS ( more on this below)
YES BERRIES
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES TEA
YES COFFEE
YES YOGURT ( especially greek or icelandic 0% or 2%, this has 16 grams of protein and no sugar and is also less processed)
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( this will be helpful for those of you who will find booze the hardest to omit from your diet. I suggest a glass of Kombucha at night in place of wine, beer or cocktail.)


X
karyn

PREP FOR DAY ONE

OK LOVELIES! HERE WE GO, LOVEHEALTRIM FITNESS ACTION PLAN A.K.A BIKINI BODY 2011.

I am really excited everyone is so game. For many I know the goal is to loose 5-10 lbs ( a lot of people had a baby in the last year or 2). Others I know want to stop craving sugar all the time or want more energy at 4pm. I like to think of this plan as a celebration of the warm weather that will soon be here. So we can all be in our swimsuits and feel hot. My own inspiration is my own bikini body after our bikini body 2009 plan ( the week I found out I was pregnant with baby Lou!).

Tomorrow is day one. We will break it up into 5 day sections. The first 5 days are the hardest but they will be very informative. We can see quickly what our habits are, what foods give us energy and what foods drain our energy.

DAYS ONE-FIVE:

FOOD/DRINK:

NO SUGAR
NO BOOZE
NO BAKED GOODS( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CHIPS,PRETZELS ETC.
NO NUTS
NO SUGARY TEA
NO ENERGY DRINKS
NO ENERGY BARS
NO LATTES, CAPPUCINOS ETC.
NO SODA


LIMITED FRUIT... yes berries, yes apples no tropical fruits at all. If sugar is going to be the hardest part of this plan for you, I suggest no fruit at all for the first 5 days.

YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu for this section of the diet)
YES WHOLE GRAINS ( more on this below)
YES BERRIES
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES TEA
YES COFFEE
YES YOGURT ( especially greek or icelandic 0% or 2%, this has 16 grams of protein and no sugar and is also less processed)
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( this will be helpful for those of you who will find booze the hardest to omit from your diet. I suggest a glass of Kombucha at night in place of wine, beer or cocktail.)

The idea for the first 5 days is whole foods only. Choose foods in their most simple form. Stay away from bread even if it is whole grain. If you can not live with out bread, eziekel bread is fine as it is sprouted. Brown rice instead of white rice or pasta. Tempeh instead of tofu.

A few more rules....

Upon waking have half a lemon with some hot water. Before you have your tea or coffee. Lemon alkalizes the body. Anyone who has any digestive problems will find this helpful. You can have your coffee or tea with milk, no sugar. If this breaks your heart, the first few days have your hot drink with a little grade B maple syprup. No exceptions, no agave, truvia blah blah blah. Most of us are in the Northeast and I think it is best for us to eat like it!


EVERYONE MUST EAT BREAKFAST WITHIN 30-40 MINUTES OF WAKING UP! This may be the most important rule of all. If you currently do not eat breakfast, this will suck. But get over it. If you are unaccustomed to breakfast I suggest a plain greek yogurt or a siggis to begin. Your breakfast must include protein.


NO EATING AFTER DINNER! There are a few of you that I know this will be so hard! If you don't have sleeping kiddos, go for a walk after dinner. Do something else to distract yourself. Maybe a project that you have been putting off, something that will truly distract you, something more than TV. Drink sparkling water with lots of lemon or lime or add some bitters to your sparkle water. We love urban moonshine! Have a glass of kombucha. Herbal teas are all great, I like yogi tea brand especially Classic Indian Spice. It has a lot of cinnamon in it which is excellent to curb sugar cravings. Cinnamon is used in aryuvedic medicine to help people who are addicted to sugar.


More notes on meals...

I recommend for the first 5 days for most people to eat 3 meals and 2 snacks. Everyone is a little different so you can bend this a bit. Just try your best to eat every 3-4 hours. Some people need smaller intervals but do not go larger.

Breakfast ideas...
2 eggs of ezekiel toast with sea salt, olive or flax oil or pasture raised butter
a whey protein smoothie with berries
greek or icelandic yogurt with flax seeds and berries

More meal ides/notes to come tomorrow.

EXERCISE...

For the next 5 days you have to move your body every day. Aim for one hour or more. This can be split into 2 half hour periods if time is really challenging for you. I suggest looking at your calendar tonight and scheduling it every day. If your schedule is very full, wake up earlier. Figure it out. Walk to work. Walk anytime you normally take the subway if it is less than 3-4 stops. Walk in your sneakers, walk fast. Buy a pedometer if numbers motivate you the way they motivate me. If you have time try to get to a class. It doesn't matter what, yoga, pilates, barre class, weight training, spinning, boxing etc... If a class isn't possible run or ride your bike. It is just 5 days. If you run, please strethc. Make a date with someone to walk or run if you need motivation. Don't wear heals to work, pack them in your bag and wear your sneakers. Go after dinner if you need to. No matter what fit it in. There are some great DVDS....Tracey Anderson , Intensati, physique 57, core fusion etc.... I love yogaglo. You can take class with my teacher Elena and many other great teachers. Exercise TV on demand has some great videos too. A lot of people like the p90x videos. I like to put my exercise in my google calendar every Sunday night. It is helpful to plan in advance, you are more likely to succeed. Any questions about any class ask me, I have done all of them ( except Tracey Anderson but I am dying to go!).

One more thing, for those of you who go out a lot and can not avoid.... Get seltzer with lots of lemon and lime when you are out and never be with out a drink in your hand! It will help you as people will not ask you if you need a drink. :)

Ok that is it for today. More on tracking your progress, meal ideas etc. tomorrow. Let me know if you have any questions. You can comment here or email me directly. I love you guys so much.
X
karyn