Wow, can you believe we are now about to begin Week 3 of the 31 day detox. How has your 14 days been? I have enjoyed this so much. All of the meals have been delicious. I’ve been noting my favorites so I can incorporate in my weekly meals following the detox. I am feeling like there is no reason to go backwards and even eat seafood again; at least that is how I feel right now, lol. This is your Week 3 guide that will cover the meals and practices from Janaury 15, 2017 to January 21, 2017.

So here goes….

Sunday, January 15, 2017:

• Words From A Wanderer by Alex Elle. Self Affirming Note to Self to start your day:

“Assumptions will ruin your beautiful mind. Be aware of what you’re entertaining evem in thought.”

• Guided Meditation
  • 7 Best Youtube Guided Meditations

• Breakfast
  • Blackberry Basil and Chia
    • Ingredients
      • 1 frozen banana
      • 3/4 cups of water
      • 1/4 cup basil leaves
      • 2/3 cups fresh blackberries 
      • 1/2 cup of ice 
      • 2 medjool dates (pitted)
      • 1 tbs chia seeds 
    • Instructions
      • 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
  • Stuffed Yellow Squash with Artichokes 
    • Ingredients 
      • 2 delicata squash, cut in half lengthwise
      • 1 tbs olive oil
      • 3/4 cup finely chopped onion 
      • 3/4 tsp dried oregano
      • 1 1/2 cups cooked rice
      • 1 jar (12 ounces) marinated artichoke hearts, drained and coarsly chopped
      • 3/4 cup canned bavy beans, rinsed and drained
      • 1/3 cup mayonnaise 
      • 1/4 cup chopped fresh parsley
      • 1/4 cup grated parmesan seasoned with garlic and herbs
      • 1/2 tsp salt
      • 1 tsp dried oregano
      • salt and black pepper
      • 1 cup shredded mozzarella cheese
    • Instructions
      1. Preheat oven to 350°F. Remove and discard seeds from each squash half. Remove flesh, leaving 1/4 inch-thick shells;chop coarsely. Set aside shells.
      2. Heat oil in large skillet over medium-high heat. Add chopped squash, onion and oregano; cook and stir 4 minutes or until onion is translucent. Remove from heat. Stir in rice, artichoke hearts, beans, mayonnaise, parsley, Parmesan cheese, and salt. 
      3. Divide mixtures evenly among squash sheels. Place on baking sheet. Bake 20 to 30 minutes or until squash is tender. Sprinkle with mozzarella cheese. Bake 3 minutes or until cheese melts. Enjoy! 

Monday, January 16, 2017:

• Words From A Wanderer by Alex Elle. Self Affirming Note to Self to start your day:

“Listen, learn, love, and live. You owe yourself knowledge and peace of mind.”

• TempleRecon Morning Exercise:
  • 50 elastic band curls
  • 30 jump squats
  • 50 pushups

• Breakfast
  • Avocado Smoothie
    • Ingredients
      • 1 avocado 
      • 1/2 cup spinach or kale
      • 2 cups chilled almond milk 
      • 2 tbs agave nectar, honey, or any natural sweetener
      • ice
    • Instructions
      • 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
  • Bell Pepper and Ricotta Calzones
    • Ingredients 
      • 2 tsp olive oil
      • 1 medium red bell pepper, diced
      • 1 medium green bell pepper, diced
      • 1 small onion
      • 1/2 tsp italian seasoning
      • 1/8 tsp black pepper
      • 1 clove garlic, minced
      • 1 1/4 cups marinara sauce, divided 
      • 1/4 cup ricotta cheese 
      • 1/4 mozzarella cheese 
      • 1 package refridgerated pizza crust
    • Instructions
      1. Preheat oven to 375°F. Coat large baking pan with nonstick cooking spray.
      2. Heat oil in medium nonstick skillet over medium heat. Add bell peppers, onion, Italian seasoning and black pepper. Cook and stir 8 minutes or until vegetables are tender. Add garlic; cook and stir 1 minute. Stir in 1/2 cup marinara sauce; cook about 2 minutes or until slightly thickened. Let cool. 
      3. Mix ricotta cheese with mozzarella cheese in small bowl. Unroll dough and cut into 6 (4×4 inch) squares. Pat each square inot 5X5 inch square. Spoon 1/3 cup vegetable mixture onto center of each square; top with cheese mixture. Fold dough over filling to form triangle; fold and pinch edges together to seal. Transfer calzones to prepared baking pan. 
      4. Bake 15 to 18 minutes or until lightly browned. Cool 5 minutes. Serve with remaining marinara sauce.

Tuesday, January, 17, 2017

• Words From A Wanderer by Alex Elle. Self Affirming Note to Self to start your day:

“People treat you how you allow them to. If you want different results, stop settling with the same people and for the same things. If you wish to see a change in your existence, be the change. Life isn’t as complicated as we make it, and love isn’t as hard as we claim it is. If you want something, work for it. Be honest in your actions and give the world the great reasons to love you. Smile at yourself every once in a while just because. Continue being great, generous, and grand.”

• TempleRecon Morning Exercise:
  • 50 mountain climbers
  • 100 elastic band arm curls
  • 25 plank ( on hands ) knee crunches each

• Breakfast
  • Blackberry Basil and Chia
    • Ingredients
      • 1 frozen banana
      • 3/4 cups of water
      • 1/4 cup basil leaves
      • 2/3 cups fresh blackberries 
      • 1/2 cup of ice 
      • 2 medjool dates (pitted)
      • 1 tbs chia seeds 
    • Instructions
      • 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
  • Bulgar Pilaf with Tomato and Zucchini 
    • Ingredients
      • 1 cup uncooked bulgar wheat
      • 1 tbs olive oil 
      • 3 gloves, minced
      • 3/4 cup chopped onion
      • 2 cloves garlic, minced 
      • 8 ounce zucchini, thinly sliced
      • 1 can (about 14 ounces) whole tomatoes, drained and coarsley chopped 
      • 1 cup vegetable broth
      • 1 tsp dried basil 
      • 1/8 tsp black pepper 
    • Instructions
      1. Rinse bulgar under cold water. Drain well; set aside. 
      2. Heat oil in large saucepan over medium heat. Add onion and garlic; cook and stire 3 minutes or until onion is tender. Stir in zucchini and tomatoes; reduce heat to medium low. Cook, covered, 15 minutes or until zucchini is almost tender, stirring occasionally.
      3. Stir bulgar, broth, basil, and pepper into vegetable mixture. Bring to a boil over high heat. Cover, remove from heat. Let stand 10 minutes or until liquid is absorbed. Stir gently before serving. Enjoy! 

Wednesday, January 18, 2017

• Words From A Wanderer by Alex Elle. Self Affirming Note to Self to start your day:

“You have been doubted, hated, talked about, made fun of, hurt, lied to, lied on, broken and at your wits end. Through it all, you are still standing. Your courage to keep going speaks volumes. Respect the struggle and the pain you’ve endured. You are mote than a conqueror. Nothing can keep you down, and no one can steal you joy. Continue to stand tall and love yourself first.”

• TempleRecon Morning Exercise:
  • 50 toe touches
  • 50 reverse crunches
  • 1 minute plank

• Breakfast
  • Avocado Smoothie
    • Ingredients
      • 1 avocado 
      • 1/2 cup spinach or kale
      • 2 cups chilled almond milk 
      • 2 tbs agave nectar, honey, or any natural sweetener
      • ice
    • Instructions
      • 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
  • Chickpea Vegetable Curry
    • Ingredients 
      • 2 tsp vegetable oil 
      • 4 cups cut fresh vegetables, such as bell peppers, broccoli, celery, carrots, zucchini, and red onion 
      • 3 cloves garlic, minced 
      • 2 cups vegetable broth, divided 
      • 1 1/2 tsp curry powder
      • 1/4 tsp ground red pepper
      • 1 can chickpeas, undrained
      • 1/3 cup golden raisins
      • 1/4 to 1/2 tsp salt
      • 3/4 cup uncooked whole wheat couscous
      • 1/4 chopped fresh cilantro
      • 1/4 cup sliced almonds, toasted
    • Instructions 
      1. Heat oil in large saucepan  over medium heat. Add vegetables; cool 5 minutes, stirring occasionally. Add garlic; cook 1 minute. Stir in 1 cup broth, curry powder and red pepper. Bring to a boil. Reduce heat. Cover; simmer 6 minutes. Stir in chickpeas, raisins, and salt. Cover; simmer 2-3 minutes or until vegetables are tender. 
      2. Meanwhile, bring remaining 1 cup broth to a boil in small saucepan over medium high heat. Stir in couscous. Cover; remove from heat. Let stand 5 minutes. Fluff with fork. Stir cilantro and almonds into curry. Serve over Coucous. Enjoy! 

Thursday, January 19, 2017

• Words From A Wanderer by Alex Elle. Self Affirming Note to Self to start your day:

“If your going to talk about it, be about it. It’s important that we learn, teach and allow our mind, body, and spirit to work together with one another. Follow through. Be who you say you are.”

• TempleRecon Morning Exercise:
  • 100 pushups
  • 100 squats
• Breakfast
  • Blackberry Basil and Chia
    • Ingredients
      • 1 frozen banana
      • 3/4 cups of water
      • 1/4 cup basil leaves
      • 2/3 cups fresh blackberries 
      • 1/2 cup of ice 
      • 2 medjool dates (pitted)
      • 1 tbs chia seeds 
    • Instructions
      • 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
  • Whole Wheat Veggie Pizza 
    •  Ingredients
      • Mama Mary’s Original Wheat Pizza Crusts – 2 CT
      • 1 tbs olive oil
      • 1/2 cup tomato sauce or pizza sauce
      • 1 cup thinly sliced zucchini
      • 1/3 cup chopped green onions
      • 1 large roasted red pepper, cut lengthwise into thin strips or 3/4 cup sliced bottled roasted red peppers
      • 1 cup thinly sliced mushrooms
      • 1 cup shredded mozzarella cheese
      • 1/4 tsp red pepper flakes
      • 1 1/2 tsp dried basil 
    • Instructions
      1. Preheat oven according to pizza crust package instructions.
      2. Brush pizza crust with olive oil. Combine red pepper flakes and basil in small bowl; spread evenly over crust. Top with mushrooms, roasted pepper, zucchini, green onions and mozzarella; sprinkle with red pepper flakes. Bake 15-20 minutes or until crust is crisp and cheese is melted. Enjoy! 

Friday, January 20, 2017

• Words From A Wanderer by Alex Elle. Self Affirming Note to Self to start your day: 

“Sometimes we have to love when all odds are against us. Have a discerning heart, open mind, and forgiving spirit. The beautiful thing about growth is the ability to see our changes. Embrace your seasons and watch them evolve in ways you couldn’t imagine.” 

• TempleRecon Morning Exercise:
  • 30 v ups
  • 30 inch worms

• Breakfast
  • Avocado Smoothie
    • Ingredients
      • 1 avocado 
      • 1/2 cup spinach or kale
      • 2 cups chilled almond milk 
      • 2 tbs agave nectar, honey, or any natural sweetener
      • ice
    • Instructions
      • 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
  • Tomatoes with a Spinach Stuffing 
    • Ingredients
      • 1 1/2 tbs olive oil 
      • 8 ounces fresh spinach
      • 4 large tomatoes, about 8 ounces each 
      • 1 cup pine nuts
      • 4 ounces Italian-style premium cheese, such as Parmiagiano-Reggiano
      • Salt and pepper 
    • Instructions
      1. Preheat the oven to 425°F. Lightly oil a baking sheet. Remove the stems from the spinach. 
      2. Heat the rest of the oil in a saucepan, add the spinach, cover, and cook for 2 minutes. Uncover, stir, and leave to cook for 1 minute. Drain off the liquid, transfer the spinach to a bowl, and set aside.
      3. Rinse and dry the tomatoes; slice off and reserve tops. Discard the pith, seeds, and juice from the center of each.
      4. Lightly toast the pine nuts, then add them to the spinach. Peel the garlic and crush it in, then grate over the cheese, season to taste with salt and black pepper, and mix.
      5. Press the spinach mixture into the tomatoes, piling it up, then replace the tops, balancing them on the stuffing. Bake on the top shelve of the overn for 12-15 minutes. Serve hot and Enjoy!

Saturday, January 21, 2017

• Words From A Wanderer by Alex Elle. Self Affirming Note to Self to start your day:

“When you live in love and ligth, you will not go unseen. Ignite the world with every flame of your being.”

• 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.
• Breakfast
  • Blackberry Basil and Chia
    • Ingredients
      • 1 frozen banana
      • 3/4 cups of water
      • 1/4 cup basil leaves
      • 2/3 cups fresh blackberries 
      • 1/2 cup of ice 
      • 2 medjool dates (pitted)
      • 1 tbs chia seeds 
    • Instructions
      • Toss all ingredients in blender, add ice, blend, and enjoy!
• Lunch
  • Small fruit bowl or light salad of your choice.
• Dinner
  • Spiced Carrot and Chickpea Fritters 
    • Ingredients 
      • 12 ounces carrots
      • 1 clove garlic
      • 1 large bunch of fresh cilantro
      • 1 can chickpeas 
      • 1 1/2 tsp ground cumin
      • 1 1/2 tsp ground coriander
      • 1 large egg
      • 2 tbs all purpose flour
      • oil for frying
    • Instructions 
      1. Coarsley grate carrots and set them aside.
      2. Peel and roughly chop the garlic. Chop enough cilantro to make 6 tablespoons.
      3. Drain and rince the chickpeas and put them into a food processor or blender with the garlic, cilantro, cumin, and coriander. Process to rough paste. Add the carrot, egg, and flour and process briefly until evently mixed but slightly chunky.
      4. Heat the oil in a frying pan and divide the mixture into eigth fritters. Fry in batches for 2-3 minutes on each side, until golden. Drain on paper towels. Serve in buns with salad. If necessary, you can make the fritters in advance and fry them later. 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:
  • Guided Meditations | The Chopra Center
  • Free Guided Meditations
  • Tara Brach Guided Meditations
• Contact me if you have questions at write2tangee@gmail.com.