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
Saturday, April 30, 2011
Friday, April 29, 2011
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
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
Thursday, April 28, 2011
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
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
Wednesday, April 27, 2011
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.
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
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
Tuesday, April 26, 2011
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
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
Monday, April 25, 2011
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.
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
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
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.
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
Sunday, April 24, 2011
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
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
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