New Year, New You: Week 4

We are at Week 4! It feels like it flew by. I am so happy that I have been sticking to every bit of this detox. I am hoping you have been too! Even after this I have decided I will personally plan out my weekly schedule of activites and meals. It has really made me more conscious and given me the self-care time that I need. I truly have enjoyed this. I think I will post some of the recipes that were my favorite indivudally following this.

So here goes….

Sunday, January 22, 2017:

“Thank you for learning no t to fear lightening that may cause a disturbance in your life. Your failures, mistakes, lessons, and turbulance have made your journey that much brighter and worthwhole.” 

  • Breakfast
    • Green Protein Detox Smoothie
      • Ingredients
        • 1/2 cup unsweetened almond milk 
        • 1 tablespoon almond butter
        • 1 banana
        • 2 cups mixed greens (kale, spinach, chard) 
      • 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
    • Pesto Lasagna 
      • Ingredients 
        • 1 package (16 ounces) uncooked lasagna noodles
        • 3 tablespoons olive oil
        • 1 1/2 cups chopped onions
        • 3 cloves garlic, finely chopped
        • 3 packages (10 ounces each) frozen chipped spinach, thawed and squeezed dry
        • 3 cups (24 ounces) ricotta cheese
        • 1 1/2 cup pesto sauce
        • 3/4 cup grated Parmesan cheese
        • 1/2 cup pine nuts, toasted
        • 4 cups shredded mozzarella cheese
        • salt and pepper
      • Instructions
        1. Preheat oven to 350°F. Spray 13X9-inch casserole or lasagna pan with nonstick cooking spray. Partially cook lasagna noodles according to package directions.
        2. Heat oil in large skillet over medium-high heat; cook and stir onions and garlic until translucent. Add spinach; cook and stir about 5 minutes. Season with salt and pepper. Transfer to large bowl. 
        3. Add ricotta cheese, pesto, Parmesan cheese and pine nuts to spinach mixture; mix well. 
        4. Layer 4 lasagna noodles, slightly overlapping, in prepared casserole. Top with one third of ricotta mixture and one third of mozzarella cheese. Repeat layers twice.
        5. Bake about 35 minutes or until hot and bubbly. Enjoy!

Monday, January 23, 2017:

You are capable of creating your life. You are allowed to bring your dreams to fruition. You are in charge of your happiness. Stay lifted in your purpose and true to your life walk.” 

  • TempleRecon Morning Exercise:
    • 60 jumping jacks
    • 60 burpees
  • Breakfast
    • Kale Strawberry Banana Detox Smoothie
      • Ingredients
        • 1 banana
        • 1 cup yogurt (plain)
        • 1 cup strawberries (fresh or frozen)
        • 1 cup Kale chopped
        • 1 cup 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
    • Deep Bayou Chowder 
      • Ingredients
        • 1 tbs olive oil
        • 1 1/2 cup chopped onions 
        • 1 large green bell pepper, chopped
        • 1 large carrot, chopped
        • 8 ounces red potatoes, diced
        • 1 cup corn
        • 1 cup water
        • 1/2 teaspoon dried thyme 
        • 2 cups milk 
        • 2 tbs chopped fresh parsley
        • 1 1/s tsp seafood seasoning
        • 3/4 tsp salt
      • Instructions
        1. Heat oil in Dutch overn over medium-high heat. Add onions, bell pepper and carrot; cook and stir 4 minutes or until onions are translucent.
        2. Add potatoes, corn, water and thyme; bring to a boil over high heat. Reduce heat; cover and simmer 15 minutes or until potatoes are tender. Stir in milk, parsley, seasoning and salt. Cook 5 minutes more. Enjoy!

Tuesday, January 24, 2017

“You are a queen, so even when they push you, don’t take your crown off.”

  • TempleRecon Morning Exercise:
    • 100 reverse crunches
    • 30 inch worms
  • Breakfast
    • Green Protein Detox Smoothie
      • Ingredients
        • 1/2 cup unsweetened almond milk 
        • 1 tablespoon almond butter
        • 1 banana
        • 2 cups mixed greens (kale, spinach, chard) 
      • 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
    • Mu Shu Vegetables
      • Ingredients
        • 3 tbs soy sauce
        • 1 1/2 tbs minced fresh ginger
        • 2 tbs dry sherry
        • 2 tsp cornstarch
        • 3 cloves garlic, minced 
        • 1 1/2 tsp sesame oil 
        • 1 tbs peanut oil 
        • 3 leeks, cut into 2-inch pieces 
        • 3 carrots, julienned 
        • 1 cup thinly sliced fresh shiitake mushrooms
        • 1 small head napa or savoy cabbage, shredded (about 4 cups)
        • 2 cups mung bean sprouts, rinsed and drained
        • 8 ounces firm tofu, drained and cut into 2 1/2 x 1/4 inc strips
        • 12 flour tortillas, warmed
        • 3/4 cup finely chopped honey roasted peanuts
        • Peanut Sauce
          • 3 tbs sugar
          • 3 tbs water
          • 3 tbs dry sherry
          • 3 tbs soy sauce
          • 2 tsp white wine vinegar
          • 1/3 cup creamy peanut butter
      • Instructions
        1. Prepare Peanut Sauce-Combine all ingredients except peanut butter in a small saucepan. Bring to a boil over medium-high heat, stirring occasionally. Boil 1 minute or until sugar melts. Stir in peanut butter until smooth; cool to room temperature. Set aside.
        2. Mix soy sauce, ginger, sherry, cornstarch, garlic, and sesame oil in small bowl until smooth; set aside.
        3. Heat peanut oil in wok over medium hight heat. Add leeks, carrots and mushroom; stir fry 2 minutes. Add cabbage; stir fry 3 minutes or just until tender. Add bean sprouts and tofu; stir fry for 1 minute until hot. Stir in soy sauce mixture. Cook and stir 1 minutes or until sauce is thickened.
        4. Spread each tortilla with about 1 tsp peanut sauce. Spoon 1/2 cup vegetable mixture onto botom half of each tortilla; sprinkle with 1 tbs peanuts. 
        5. Fold bottom edge of tortilla over filling; fold in edges. Roll up to completely  enclose filling. Serve with remaining Peanut sauce. Enjoy!

Wednesday, January 25, 2017

“Give yourself permission: to let go, to celebrate yourself, to move on, to claim your happiness, to honor your feelings..because you are in charge of owning your happiness.” 

  • TempleRecon Morning Exercise:
    • 100 elastic arm curls
    • 100 push ups
  • Breakfast
    • Kale Strawberry Banana Detox Smoothie
      • Ingredients
        • 1 banana
        • 1 cup yogurt (plain)
        • 1 cup strawberries (fresh or frozen)
        • 1 cup Kale chopped
        • 1 cup 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
    • Quinoa and Roasted Corn 
      • Ingredients 
        • 1 cup uncooked quinoa 
        • 2 cups water 
        • 1/2 tsp salt2 cups frozen corn 
        • 1/4 cup plus tbs vegetable oil, divided
        • 1 cup chopped green onions, divided
        • 1 tsp coarse salt 
        • 1 cup quartered grape tomatoes or chopped plum tomatoes, drained
        • 1 cup canned black beans, rinse and drained
        • 1/4 tsp grated lime peel
        • juice of 1 lime (about 2 tbs)
        • 1/4 tsp sugar
        • 1/4 tsp ground cumin
        • 1/4 tsp black pepper
      • Instructions 
        1. Place quinoa in fine-mesh strainer; rinse well under cold running water. Transfer to medium saucepan; add water and 1/2 teaspoon salt. Bring to a boil over high heat. Reduce heat; cover and simmer 15-18 minutes or until water is absorbed and quinoa is tender. Transfer quinoa to a large bowl. 
        2. Meanwhile, heat 1/4 cup oil in large skillet over medium heat. Add corn; cook 10 to 12 minutes or until tender and light brown, stirring occasionally. Stir in 2/3 cup green onions and coasre salt; cook and stir 2 minutes, Add corn to quinoa. Gently stir in tomatoes and beans.
        3. Combine lime peer, lime juice, sugar, cumin, and pepper in small bowl. Whisk in remaining 1 tbs oil until blended. Pour over qunioa mixture; toss lightly to coat. Sprinkle with remaining 1/3 cup green onions. Serve warm or chilled. Enjoy!

Thursday, January 26, 2017

“Being giving is not synonymous with suffering. You are not required to surrender your joy. Do not allow anyone to steal your peace. It belongs to you, and no one should be able to run away with it.” 

  • TempleRecon Morning Exercise:
    • 5o squats
    • 50 jump squats
    • 5o mountain climbers
  • Breakfast
    • Green Protein Detox Smoothie
      • Ingredients
        • 1/2 cup unsweetened almond milk 
        • 1 tablespoon almond butter
        • 1 banana
        • 2 cups mixed greens (kale, spinach, chard) 
      • 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
    • Easy Skillet Ravioli 
      •  Ingredients
        • 1 package frozen cheese ravioli
        • 2 1/4 cups water
        • ½ tsp salt
        • 1 jar Prego Chunky Garden Pasta Sauce
        • ¼ cup evaporated milk
      • Instructions
        • In 12-inch non stick skillet, bring ravioli, water, and salt to a boil over high heat. Continue boiling, stirring gently to separate ravioli, 5 minutes.
        • Stir in Pasta Sauce, Cook, covered, over medium heat, stirring occasionally, 10 minutes or until ravioli are tender. Stir in milk and heat through. Garnish if desired with Parmesan cheese. Enjoy!

Friday, January 27, 2017 

“Love your neighbor, even the ones who do not show you the same courtesy. You can’t expect to receive love if you’re selective and not willing to give it. The goodness you put into the world will be reflected back to you-even if it’s not from whom you expect or desire.” 

  • TempleRecon Morning Exercise:
    • 60 bicycles
    • 60 reverse crunches
    • 60 seated leg lifts each
  • Breakfast
    • Kale Strawberry Banana Detox Smoothie
      • Ingredients
        • 1 banana
        • 1 cup yogurt (plain)
        • 1 cup strawberries (fresh or frozen)
        • 1 cup Kale chopped
        • 1 cup 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
    • Vegetarian Asian Noodles with Peanut Sauce 
      • Ingredients
        • 4 ounces uncooked whole wheat spaghetti
        • 1 tbs vegetable oil
        • 2 cups snow peas, cut into bite size pieces
        • 1 cup shredded carrots 
        • 1/4 cup hot water
        • 1/4 cup peanut butter
        • 1/4 cup chopped green onions
        • 2 to 4 tbs hot chili sauce with garlic
        • 1 tbs soy sauce
        • 1/4 cup dry roasted peanuts
      • Instructions
        1. Cook noodles according to package directions. Drain; keep warm. 
        2. Heat oil in large skillet over medium-high heat. Add snow peas and carrots; stir-fry 2 minutes. Remove from heat.
        3. Add water, peanut butter, green onions, chili sauce and soy sauce to skillet; mix well. Stir in noodles; toss well to coat. Sprinkle with peanuts. Serve warm or at room temperature. Enjoy!

Saturday, January 28, 2017

“There are moments when settling for mistreatment dictates how we may feel about ourselves. Letting go and being alone can support evolving independently while building healthy boundaries. Learn to love yourself first. Once that happens there will be no question about what’s for you and what’s not.” 

  • Guided Meditation
  • Breakfast
    • Green Protein Detox Smoothie
      • Ingredients
        • 1/2 cup unsweetened almond milk 
        • 1 tablespoon almond butter
        • 1 banana
        • 2 cups mixed greens (kale, spinach, chard) 
      • Instructions
        • Toss all ingredients in blender, add ice, blend, and enjoy!
  • Lunch
    • Small fruit bowl or light salad of your choice.
  • Dinner
    • Polenta-Style Corn Casserole 
      • Ingredients 
        • 2 cups vegetable broth
        • 1/2 cup cornmeal 
        • 1 cup frozen corn
        • 1 can diced green chiles, drained
        • 1/4 cup diced red bell pepper 
        • 1/2 tsp salt
        • 1/4 tsp black pepper
        • 1 cup shredded Cheddar Cheese
      • Instructions 
        1. Pour broth into slow cooker. Whisk in cornmeal. Add corn, chiles, bell pepper, salt, and black pepper. Cover; cook on low 4 to 5 hours or on High 2 to 3 hours.
        2. Stir in cheese. Cook, uncovered, 15 to 30 minutes or until cheese melts. Divide in ramekins or spread in pie plate, cover and refridgerate. Serve at room temperature. 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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