New Year, New You: Week 2

Kudos to you! You have made it this far so I know you can keep on going! We ar embarking on Week 2 of our 31 day detox. That means 7 days down and 23 days to go. This is your Week 2 guide that will outline meals and more to indulge in from January 8, 2017 to January 14, 2017.

So here goes….

Sunday, January 8, 2017:

“If you keep going back to the same people that God has intentionally removed from your life, you will continue to stay stuck. There is no joy in being confused and unhappy. Get rid of old bad habits and leave them where they belong. What is meant for you will be yours. Learn to let go. Dysfunction  isn’t love.” 

  • Shower Meditation
    • Every time you take a shower, visualize washing away any stress and anxiety you may be dealing with. Concentrate on the feel of the water upon your skin. Envision the power the water washing away any woriees. Feel negative energy washing right off of you. Let it all go down the drain, you’ll start to feel lighter and much more clear.
  • Breakfast
    • Avocado Banana Smoothie
      • Ingredients
        • 1 banana
        • 1 avocado
        • 2 cups of almond milk
        • 1 tsp vanilla extract
        • 3 tbs of honey or agave nectar
        • Ice Cubs
      • Instructions
        1. Toss all ingredients in blender, add ice, blend, and enjoy!
  • Lunch
    • Small fruit bowl or light salad of your choice.
  • Break
    • Practice Mindfulness. Pay attention to your surroundings; Name 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, and 1 thing you taste.
  • Dinner
    • Spring Vegetable Ragout
      • Ingredients 
        • 1 tbs olive oil
        • 2 leeks, thinly sliced
        • 3 cloves, garlic, minced
        • 1 cup vegetable broth
        • 1 package (10 ounce) frozen corn
        • 8 ounces yellow squash, halved lengthwise and cut into 1/2 inch pieces (about 1 1/14 cups)
        • 1 bag (6 ounces) frozen shelled edamame
        • 1 bag (4 ounces) shredded carrots
        • 3 cups cherry tomatoes, halved
        • 1 tsp dried basil
        • 1 tsp dried tarragon
        • 1 tsp dried oregano
        • salt and black pepper
        • Minced fresh parsley (optional)
      • Instructions
        1. Heat oil in large skillet over medium heat. Add leaks and garlic; cook and stir just until fragrant. Add broth, corn, squash, edamame and carrots; cook, stirring occasionally, until squash is tender.
        2. Add tomatoes, tarragon, and oregano; stir well. Reduce heat and simmer, covered, 2 minutes or until tomatoes are soft.
        3. Season with salt and pepper. Garnish with parsley. Enjoy!

Monday, January 9, 2017:

“Continue to walk and in your purpose. Allow God to guide your footsteps and positivity will lead your thoughts.”

  • TempleRecon Morning Exercise:
    • 50 lunges ( 25 each leg )
    • 25 diamond pushups
    • 25 burpees
  • Breakfast
    • Super Green Smoothie
      • Ingredients
        • 1 1/2 medium apple roughly chopped
        • 5 1/3 inch sliced cucumber
        • Juice of half a lemon
        • 1 heaping tablespoon roughly chopped fresh ginger
        • 1 large handful baby kale
        • 1 tbs chia seeds (optional)
        • water
      • Instructions
        1. Toss all ingredients in blender, add ice, blend, and enjoy!
  • Lunch
    • Small fruit bowl or light salad of your choice.
  • Break
    • Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.
  • Dinner
    • Quinoa with Roasted Vegetables
      • Ingredients 
        • 2 medium sweet potatoes, cut into 1/2 inch thick slices
        • 1 medium eggplant, peeled and cut into 1/2 inch cubes
        • 1 medium tomato, cut into wedges
        • 1 large green pepper, sliced
        • 1 small onion, cut into wedges
        • 1/2 tsp salt
        • 1/4 tsp black pepper
        • 1/4 tsp ground red pepper
        • 1 cup uncooked quinoa
        • 2 cloves garlic minced
        • 1/2 tsp dried thyme
        • 1/4 tsp dried marjoram
        • 2 cups water or vegetable broth
      • Instructions
        1. Preheat oven to 450°F. Line large baking pan with foil; spray with cooking spray.
        2. Arrange sweet potatoes, eggplant, tomato, bell pepper, and onion on prepared pan; spray lightly with cooking spray. Sprinkle with salt, black pepper and ground red pepper; toss to coat. Bake 20 to 30 minutes or until vegetables are browned and tender.
        3. Meanwhile, place quinoa in strainer; rinse well. Spray medium sauce pan with cooking spray; heat over medium heat. Add garlic, thyma and marjoram; Cook and stir 1 to 2 minutes. Add quinoa; cook and stir 2 to 3 minutes. Stir in water; bring to a boil over high heat. Reduce heat to low. Simmer, covered, 15 to 20 minutes or until water is absorbed. (quinoa will appears somewhat translucent.) Transfer quinoa to a large bowl; gently stir in vegetables. Enjoy!

Tuesday, January, 10, 2017

“Learn to move in silence. There will  be many instances where saying nothing will speak the loudest.” 

  • TempleRecon Morning Exercise:
    • 30 inch worms
    • 90 reverse curls
  • Breakfast
    • Avocado Banana Smoothie
      • Ingredients
        • 1 banana
        • 1 avocado
        • 2 cups of almond milk
        • 1 tsp vanilla extract
        • 3 tbs of honey or agave nectar
        • Ice Cubs
      • Instructions
        1. Toss all ingredients in blender, add ice, blend, and enjoy!
  • Lunch
    • Small fruit bowl or light salad of your choice.
  • Break
    • Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations.

  • Dinner
    • Lentil Rice Curry
      • Ingredients
        • 2 tbs olive oil
        • 1 cup sliced green onions
        • 3 gloves, minced
        • 2 tbs minced freshed ginger
        • 2 tsp curry powder
        • 1/2 teaspoon ground cumin
        • 1/2 tsp ground turmeric
        • 3 cups water
        • 1 can (about 14 ounces) stewed tomatoes, undrained
        • 1/2 tsp salt
        • 1 cup dried red lentils, rinse and sorted
        • 1 large head cauliflower (1 1/4 pounds), cut into florets
        • 1 tbs lemon juice
        • 1 1/2 cups uncooked basmati rice
      • Instructions
        1. Heat oil in large saucepan over medium heat. Add green onions, garlic, ginger, curry powder, cumin, and turmeric; cook and stir 5 minutes. Add water, tomatoes and salt; bring to a boil over high heat.
        2. Add lentils to saucepan. Reduce heat to low. Cover; simmer 34-45 minutes or until lentils are tender. Add cauliflower and lemon juice. Cover; simmer 8-10 minutes or until cauliflower is tender.
        3. Meanwhile, prepare rice according to package directoions.
        4. Spoon lentil mixture over rice. Enjoy!

Wednesday, January 11, 2017

“Know your boundaries and respect your limits. Sometimes the answer to others has to be NO. If you keep overextending yourself, you will have nothing left to give when the time is right.” 

  • TempleRecon Morning Exercise:
    • 3, 1 minutes planks elbows/hands
    • 3, 1 minutes tight front arm circles
    • 30 toe touches
  • Breakfast
    • Super Green Smoothie
      • Ingredients
        • 1 1/2 medium apple roughly chopped
        • 5 1/3 inch sliced cucumber
        • Juice of half a lemon
        • 1 heaping tablespoon roughly chopped fresh ginger
        • 1 large handful baby kale
        • 1 tbs chia seeds (optional)
        • water
      • Instructions
        1. Toss all ingredients in blender, add ice, blend, and enjoy!
  • Lunch
    • Small fruit bowl or light salad of your choice.
  • Break
    • Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to relax and reduce muscle tension. For example, you may imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.

  • Dinner
    • Mediterranean Torta
      • Ingredients 
        • 5 Flour tortillas (8 inches)
        • 1 package (10 ounces) frozen creamed spinach, thawed
        • 1 cup crumbled feta cheese
        • 1 jar (12 ounces) roasted red peppers, drained and chopped
        • 1 large tomato, chopped
        • 1 1/3 cup French’s French Fried Onions, divided
        • 3 tbs chopped pitted kalamata or ripe black olives
        • 1/2 cup (2 ounce) shredded mozzarella cheese
      • Instructions 
        1. Preheat oven to 350°F. Coat 8 or 9 inch spingform pan with vegetable cooking spray. Place 1 tortiall in bottom of pan. Spread tortilla with 3 tbs spinach. Top with about 2 tbs each feta cheese, roasted red peppers, tomato, french fried onions, and 2 tbs olives.
        2. Repeat to make 3 more layers. Place remaining tortilla on top; coat with vegetable cooking spray. Bake 25 minutes or until heated through.
        3. Sprinkle with mozzarella cheese and remaining onions; bake 5 minutes or until onions are golden. Cut into wedges to serve. Enjoy!

Thursday, January 12, 2017

“Thank yourself for evolving. Praise yourself for being resilient. Lover yourself through the trying times. Congratulate yourself for how far you’ve come. Keep sowing seeds of peace and continue to journey faithfully in your truth.” 

  • TempleRecon Morning Exercise:
    • 50 wide pushups
    • 50 plank shoulder taps ( alternate each hand )
    • 50 elastic band pulls ( straight out in front of chest )
  • Breakfast
    • Avocado Banana Smoothie
      • Ingredients
        • 1 banana
        • 1 avocado
        • 2 cups of almond milk
        • 1 tsp vanilla extract
        • 3 tbs of honey or agave nectar
        • Ice Cubs
      • Instructions
        1. Toss all ingredients in blender, add ice, blend, and enjoy!
  • Lunch
    • Small fruit bowl or light salad of your choice.
  • Break
    • Read a few pages in a book you have finished yet.
  • Dinner
    • Roasted Peppers Stuffed with Yellow Squash and Rice
      • Ingredients
        • 1/2 cup uncooked long grain brown rice
        • 5 large green, yellow, or red bell peppers
        • 2 tsp olive oil
        • 2 medium yellow squash (1 pound), chopped
        • 1 small onion, diced
        • 2 cloves garlic, minced
        • 1 large tomato, chopped
        • 1/2 cup tomato sauce
        • 1/2 cup grated Parmesan cheese
        • 3 tbs chopped fresh parsely or basil
        • 1/2 tsp salt
        • 1/8 tsp pepper
      • Instructions
        1. Cook rice according to package directions.
        2. Preheat oven to 400°F. Bring large saucepan of water to a boil. Slice off tops of 4 bell peppers; scrape out centers to remove seeds and membranes. Place bell peppers in boiling water; cook 4 minutes to soften slightly. Remove with slotted spoon; set aside.
        3. Chop remaining bell pepper. Heat oil in large nonstick skillet over medium high heat. Add chopped bell pepper, squash and onion; cook and stir 5 minutes or until softened. Add garlic; cook and stir 1 minute. Add cooked rice, tomato and tomato sauce; cook until heated through. Stir in Parmesan cheese, parsley, salt and black pepper.
        4. Coat 13×9 inch baking dish with nonstick cooking spray. Fill each bell pepper with about 1/2 cup rice mixture. Arrange in prepared baking dish. Bake 25 to 30 minutes or until bell peppers are heated through. Enjoy!

Friday, January 13, 2017

“They don’t have to believe you now. You’ll show them. Don’t say a word.” 

  • TempleRecon Morning Exercise:
    • 50 back lunges ( 25 each leg )
    • 50 seated leg raises each
  • Breakfast
    • Super Green Smoothie
      • Ingredients
        • 1 1/2 medium apple roughly chopped
        • 5 1/3 inch sliced cucumber
        • Juice of half a lemon
        • 1 heaping tablespoon roughly chopped fresh ginger
        • 1 large handful baby kale
        • 1 tbs chia seeds (optional)
        • water
      • Instructions
        1. Toss all ingredients in blender, add ice, blend, and enjoy!
  • Lunch
    • Small fruit bowl or light salad of your choice.
  • Break
    • Call a friend. Share goals. Plan a meet up that includes some positive vibing.
  • Dinner.
    • Pesto Lasagna Rolls 
      • Ingredients
        • 2 cups fresh basil leaves
        • 2 cloves garlic
        • 3/4 cup Sargento Artisan Blends Shredded Parmesan Cheese, divided
        • 3/4 cup olive oil
        • 2 cups (15 ounces) Sargento Whole Milk Ricotta Cheese
        • 1 cup (4 ounces) Sargento Shredded Reduced Fat Mozzarella Cheese
        • 1 egg, beaten
        • 1 cup diced zucchini
        • 16 lasagna noodles, cooked, drained and cooled
      • Instructions
        1. PREPARE pesto sauce in covered blender or food processor by processing basil with garlic until chopped. Add 1/2 cup Parmesan cheee; porcess until well mixed. With machine running, slowly add oil and continue processing until smooth. Set aside. In medium bowl, combine Ricotta and mozzarella cheeses, remaining 1/4 cup Parmesan cheese and egg; blend well. Fold in zucchini.
        2. SPREAD 2 heaping tablespoons cheese mixture on each lasagna noodle. Roll up each nood individually and stand vertically in greased 11×7 inch baking dish. Pour pesto sauce over lasagna rolls; cover and bake at 350°F 40 minutes or untol bubbly and heated through. Enjoy!

Saturday, January 14, 2017

“It’s important that we start to respect one another because when we do love will follow.” 

  • Breakfast
    • Avocado Banana Smoothie
      • Ingredients
        • 1 banana
        • 1 avocado
        • 2 cups of almond milk
        • 1 tsp vanilla extract
        • 3 tbs of honey or agave nectar
        • Ice Cubs
      • Instructions
        1. Toss all ingredients in blender, add ice, blend, and enjoy!
  • Lunch
    • Small fruit bowl or light salad of your choice.
  • Dinner
    • Sesame Ginger-Glazed Tofu with Rice 
      • Ingredients 
        • 1 package (14 ounces) extra firm tofu
        • 1 cup sesame ginger stir-fry sauce, divided
        • 1 uncooked cup long grain rice
        • 4 medium carrots, chopped (about 1 cup)
        • 4 ounces snow peas, halved (about 1 cup)
      • Instructions 
        1. Slice tofu in half horizontally. Cut each half into 2 triangles. Place tofu triangles on cutting board between layers of paper towels. Place another cutting board and weight on top to press moisture out of tofuc. Let stand 15 minutes.
        2. Spread 1/2 cup stir fry sauce over bottom of baking dish. Place tofu in sauce; marinate at room temperature 30 minutes, turning after 15 minutes.
        3. Meanwhile, cook rice according to package directions. Keep warm.
        4. Spray indoor grill pan with nonstick cooking spray; heat over medium-high heat. Grill tofu 6 to 8 minutes or until lightly browned, turning after 4 minutes.
        5. Meanwhile, pour remaining 1/2 cup stir-fry sauce into large nonstick skillet; heat over medium-high heat. Add carrots and snow peas; cook and stir 4 to 6 minutes or until crisp-tender. Add rice; stir to combine.
        6. Divide rice mixture among 4 plates; top each with tofu triangle. Enjoy!

Tips:

  • Drink water throughout the day. See previous post about Infused water !!!  
  • Dont make this hard for you! Shop for all of your groceries online and have someone else shop for you. I created an account and have taken advantage of the Walmart grocery pick-up. You can sit on your desktop or the app and input exactly what you need from the ingredients list. You pay and then select time to pick it up. This takes away the stress of having to search for ingredients. I suggest only purchasing from Sunday- Wednesday and then Thursday- Saturday to avoid fresh produce from becoming rotten. 
  • Choose an exercise that works for you. I am trying out the TempleRecon 4 week workout, but if you have reasons why you are unable to do this type of intense workouts then go at your own pace whether it means a treadmill or long walks.
  • Work smarter, not harder. Prep! See previous post Prepping to Save Time & Money. I will be chopping, slicing, dividing, labeling, and bagging or jarring up mostly all of the ingredients this upcoming weekend so each day I can come home and just toss, mix, combine, etc.
  • Meditate each night before bed. Relax, Release, and pat yourself on the back. Here are a few links for free guided meditations:
  • Contact me if you have questions at write2tangee@gmail.com.

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