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Time for a RE-BOOT!

Saturday, September 30, 2017

Time for a RE-BOOT! Wish it were as easy as hitting the refresh button! I'm taking a class for diabetics and it's making me so aware of how exercise and food work in combination to help my body use sugars. They have us make an action plan and share it with the class before we leave each week. How cool is that! I'm working on adding more cardio and strength training to my fitness plan. This week we had to choose a buddy to contact and check on to see how they are doing with their action plan. We also had to track our carbs for 2 days both weeks so far, and note what we're learning about ourselves. Sounds like SPARK, doesn't it!!!

Anyway, now that I've increased my fitness, I want to work on my food plan. I want to start using The 10-Day Detox Diet Meal Plan again on Monday. I will organize my fridge, pantry and freezer tomorrow, decide on my meals for Monday and Tuesday, make sure I have the right foods in my house...... Tuesday, when I go to class, my action plan will be to track my food for 5 days rather than just 2. I know this will help me eat more fruits and veggies! Gotta do it!


Dr. Mark Hyman's 10-Day Detox Diet is an excellent source for learning how your body uses food. Plus, the book has some great recipes for soups and dinner meals.

The 10-Day Detox Diet Meal Plan
I am using the Berry-Almond-Coconut Smoothie for breakfast rather than the one in the plan below. It doesn't have so many ingredients, and I can make it without looking at the recipe now. Dr. Hyman has lots of recipes on line, just google him.

Dr. Hyman’s Berry-Almond-Coconut Smoothie
Serves: 1

1 or 2 large ice cubes
2 tablespoons unsalted almond butter
3⁄4 cup light unsweetened coconut milk
1⁄2 cup unsweetened almond milk
1⁄2 cup frozen strawberries or blueberries
2 teaspoons chia seeds (Aldi's has these in their spice aisle)

Combine all of the ingredients in a blender and blend on high until smooth, 1 to 2 minutes. if the smoothie is too thick, add a little filtered water and blend again until it reaches the desired consistency.

Breakfast:
Dr. Hyman’s Whole Food Protein Shake
This shake will power you through the hardest and longest of days. It is 100% whole, fresh, real food, with a spotlight on healthy fats and potent antioxidants from the blueberries.
• 1/2 cup frozen wild blueberries
• 1/2 cup frozen cranberries
• 1/4 lemon with rind (optional)
• 1 tbsp almond butter
• 1 tbsp pumpkin seeds
• 1 tbsps chia seeds
• 1 tbsp hemp seeds
• 2 walnuts
• 1/4 avocado
• 1/2 tbsp extra-virgin coconut butter
• 1/2 cup unsweetened almond milk
• 1/2 cup water
Combine all of the ingredients in a blender. Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency. Makes one shake.

Lunch:
Dr. Hyman’s Super Salad Bar
o Choose a green base: arugula, spinach or mixed salad greens
o Choose three vegetables: red, green or orange bell pepper, celery, mushroom, snap peas,
jicama, carrots, radish, broccoli, cauliflower, cabbage, onion, roasted peppers, artichoke
hearts, parsley, dill, cilantro, mint.
o Choose one healthy fat: 1/4 avocado, 2 tablespoons nuts or seeds (walnuts, almonds,
pumpkin or sunflower seeds), 2 tablespoons olives (Kalamata)
o Choose one serving protein (4 ounces): salmon, sardines or shrimp (wild fresh or canned),
diced chicken or turkey, cubed tofu or tempeh
o Choose your dressing: 2 tablespoons tahini with lemon juice, 1 tablespoon olive oil with
lemon juice or apple cider vinegar

Dinner:
Nourishing Entrees with Aromatic Greens
o Choose a green base: Broccoli, asparagus, arugula, spinach, kale or chard. Steam or lightly
sauté with some garlic and oil.
o Add 4-6 ounces of protein (choose from below)
Protein Options:
Chicken, turkey, salmon, shrimp, scallops, grass-fed meat, canned salmon, sardines or herring, hard boiled omega-3 eggs, tofu or tempeh.

Snacks:
Quick Creamy or Nutty Snacks
o Choose either: Creamy tahini, hummus or tapenade with sliced raw veggies of choice (see
salad bar options for ideas)
o Or: 1/4 cup mixed nuts (raw if possible) like almonds or walnuts.

The 10-Day Detox Diet Meal Plan Allowances
Unlimited Non-Starchy Vegetables Allowed:
Arugula, artichoke, mushrooms, Swiss chard, asparagus, dandelion greens, mustard greens, tomatoes, bean sprouts, eggplant, onions, turnip greens, beet greens, endive, parsley, watercress, bell peppers (yellow, red or green), fennel, radishes, celery, broccoli, garlic, radicchio, chives, Brussels sprouts, ginger root, snap beans, collard greens, cabbage, green beans, snow peas, jalapeno peppers, cauliflower, hearts of palm, shallots, kale, summer squash, zucchini, spinach and lettuce

Approved to cook & season meals with:
Coconut oil, olive oil, nut butters, nuts & seeds (hemp, chia, flax, pumpkin & sesame), coconut milk, unsweetened almond milk, balsamic vinegar & apple cider vinegar, low-sodium vegetable broth, Dijon mustard, sea salt & black pepper, turmeric, cayenne, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika and parsley
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