12.28.16

there’s no shame in indulging over the holidays and letting life be lived! However, if – like many of us – the post-holiday whirl has you feeling out of balance there are a few simple tools you can use to get back in a good groove. Holistic nutritionist, Kristin Dahl, is sharing this one-day wellness recovery guide, based on her 21 day program, for both mind and body – basically a self-loving, body-nourishing command+Z to get us back on track as smoothly as possible…

It’s that time of year when we begin to become conscious of our overindulgences and reflect on intentions we set a year ago at this time. Planning a cleanse and kicking your wellness into high gear is easy, but how can we create sustainable wellness that will last all year long?

Taking a day to “reset” our body allows us to tune into the areas of our that life need support. This simple act of tuning-in creates a stronger mind-body connection that often inspires the implementation of more wellness-centered practices into our everyday life.

The following guide is the perfect jumpstart to your wellness regime, and it’s something to come back to whenever you’re feeling like you need to reclaim balance and reboot your routine.

MORNING

*The morning is a very important time to set the tone for how you want your day to go. Create a daily routine that supports you and your lifestyle; make adjustments whenever you need.

Tech Break: Allow yourself an hour to ease into the day and ground yourself before offering all of your energy to your phone. Give your life space away from technology so that you have more of yourself to offer and, in turn, more to offer to the world. I find it’s helpful to shutdown several hours before bed and take full days or weekends away from technology!

Upon Waking: Drink warm lemon water. Mix 8 ounces of warm water with ½ a lemon squeezed in + 8 more ounces of room temperature water. Not only will this help to hydrate your body but lemons are also loaded with vitamin C, which is needed to alkalize the body, rebuild tissues and cleanse internal organs. Focusing on hydration first also stimulates the bowels and supports digestion throughout the day. For proper hydration, shoot for half your body weight in ounces daily. If you can bear it, skip the morning joe and substitute green or tulsi tea – or stick to just one cup of coffee with a tablespoon of MCT oil. Sipping on nettle, burdock or dandelion tea helps support elimination and liver detoxification. Ginger tea with lemon is another great option!

Meditate: Set yourself up for success and quiet your mind with a ten-minute meditation upon waking. If you’re not sure how to begin or your mind is as rapid fire as mine, try guided meditations. Beginning your day this way helps to connect the mind and body and reduces anxiety, stress and overwhelm throughout the day. Most people report benefits from meditating as little as three minutes. Do this anytime you have a few extra minutes and especially when you are faced with challenges. The pause creates a space for less reaction and more grace when faced with stress or adversity.

Eat: Have breakfast within 30 minutes of waking, unless you head straight out to exercise. This will help to regulate your blood sugar throughout the day. Start the day with a combination of healthy fats and protein to give your body sustainable energy throughout the day. One of my favorite on-the-go breakfasts is a blueberry smoothie with almond milk, 2 scoops of protein powder and MCT oil. It’s quick, easy and delicious.

* Remember that digestion begins in the mouth: chew, chew, chew! Taking deep breaths before, during and after meals and putting your fork down every few bites helps to keep you present. This way you will avoid overeating and stay connected to how much your body really needs.

Move: If possible, head straight out to workout after your meditation (this makes for zero excuses to fit in exercise!). Otherwise, have breakfast and get moving. Moving your body early in the day ensures that you will never miss a workout. This also gets your blood flowing, skin glowing and provides your body with extra energy to face a multitude of tasks throughout the day.

*Drink away from meals: It’s best to drink water 15 minutes before you eat and 30 minutes to one hour after you eat. Drinking during meals dilutes digestive enzymes and hydrochloric acid, slowing down the digestive process. Drinking away from meals helps to reduce excess gas and bloating.

MID-MORNING

Enjoy a large glass of water and a handful of raw unsalted almonds. Almonds will help curb any cravings with a small dose of protein.

MIDDAY

Eat: Avoid the afternoon slump by eating a medium sized lunch. Load up on a variety of colors, especially dark leafy greens and some protein and healthy fats to keep you energized and keep your metabolism fueled. A soup and salad combo is the perfect option, topped with some type of plant or animal protein.

Move: Go for a light 10-20 minute walk outside after lunch.

MID-AFTERNOON

Snack: If you’re hungry, slice some vegetables, like carrots or celery, and dip in some hummus.

Sip: Drink a large glass of water!

Meditate: Break for five minutes to mediate or practice some deep breathing. This will help keep you centered, connected to your body and mindful about your choices.

EVENING

Eat: Keep it simple while focusing on whole-food, plant-based ingredients. Create a complete protein meal by combining lentils and grains for dinner or have a variety of leafy green veggies topped with animal or plant proteins. Add a variety of herbs to enhance nutrition and mineral content.

*Aim to eat 2-3 hours before bedtime. That way, you’ll stay in alignment with the natural rhythm of your body. Late evening is for resting and digesting.

Move: Go for a light 10-20 minute walk 30 minutes post-meal. This will help to support the digestive process.

Wind down: Create a bedtime routine for yourself – nothing stimulating at least one hour before bed. Turn off all screens, read, listen to a book on tape, meditate, stretch and practice deep breathing.

Bathe: Pre-bath, spend 5-10 minutes massaging yourself from head to toe with oils. Then hop into a detox bath. Fill your bathtub with hot water, add in 2 cups of Epsom salt and a few drops of essential oils. During the colder months, I love hopping in a spicy mustard bath! This will help to promote sweating, stimulate the lymph system and move toxins out of your body. Lavender is the perfect essential oil to calm the mind and prepare the body for restorative sleep.

Sip: Have a cup of chamomile tea, which soothes and relaxes the central nervous system. Peppermint tea and fennel tea also help to relieve excess gas and bloating.

Create a gratitude practice: End your day by writing down or sharing at least five things you are grateful for. Expressing gratitude helps remind us of the incredible abundance and opportunity available to us in our lives. Creating a gratitude journal or jar to reflect on when times get tough can be a beautiful and supportive way to reconnect to what matters most.

Sleep: The body regenerates itself at night. Shoot for eight hours: 10 p.m. – 6 a.m. or 11 p.m. – 7 a.m. is best!! We get the most beneficial hormonal secretions and recovery by sleeping between the hours of 10 p.m. to 2 a.m. Getting on a regular schedule will help regulate your circadian rhythms. This will give your adrenals a chance to regenerate and offer you lasting energy throughout the day. When we don’t get enough sleep, it stresses our hormones and creates imbalance in the body. It also increases the hunger hormone, ghrelin, and causes cravings for carbohydrates and sugar.

* Sleep is the secret ingredient for feeling and looking your very best every day!

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. 
All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program.


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