The protocol is pretty straightforward, and sensible. It allows for customization depending on your personal goals. These are the things that I am incorporating:
- Healthy plant-based foods (plus small portions of lean, high-quality animal protein), pure water, a blender and my Juice Plus+ (capsules and drink mix for smoothies)
- My iPhone Pedometer App for walking, and my Mom & Baby Yoga DVD
- As much sleep as possible (8 hours recommended, but with a 2-month-old baby I'm shooting for 5-6)
- Weekly massage (I gave myself a package to help me recover from my pregnancy :) Will likes it too - he dozes off listening to the soothing music).
For exercise, I'm walking 3 miles a day with Will, my exercise partner. To save time, I've built in my grocery shopping. Today, we did our first grocery-workout and it went great. Will let me use the lower part of his stroller for groceries, so we didn't need a shopping cart. I can't do a huge shop since the stroller only holds so much, but since we're going to shop-walk every day it works great, plus I'll always have super-fresh produce!
When we were walking this morning, it reminded me of my childhood when we would visit our family in Scotland, and I'd walk up the road to the shops each morning with my Granny. We'd get fresh cucumbers and lemons to go with the salmon Uncle Charles was fishing out of the River Tweed for us. We'd get clotted cream and local strawberry preserves to go with Gran's scones, which we would devour at tea time. And then we'd go to the bakery to get bread for the tomatoes we'd picked and make the best tomato sandwiches I've ever had.
The pleasant memories reminded me that healthy eating is really just about getting back to basics: fresh, whole foods vs. processed, modified, fortified, preserved foods. If we just avoided the latter, we probably wouldn't even need a 30 Day Challenge, or have muffin tops (except on our homemade muffins).
But anyway, I digress. Will and I have been walking a lot lately, and I've been using my iPhone Pedometer App to map out our routes. My neighborhood has lots of hills, so I'm actually getting some good cardio. I play my first tennis match on Wednesday after being "benched" by my OB for the last 11 months, so I'll be rusty but hopefully not out of breath.
At the store I got a bunch of pre-washed kale, pre-cut pineapple and watermelon, bananas, grapes, and free-range chicken breasts. Here's my menu for today (all foods are organic if possible):
Combine until smooth in a blender:
1 small banana
6 chunks (approx. 1 inch square) canteloupe
3 big handfuls of Kale
1 scoop Juice Plus+ Complete Drink Mix, Vanilla
2 teaspoons Brewer's Yeast
1 cup unsweetened protein-fortified almond milk (plus more as
needed for best consistency)
Rice Bowl For Lunch
Combine in a bowl:
1 cup cooked long grain brown rice
2 oz. deli turkey breast (no nitrates), chopped
handful of walnut halves, coarsely chopped
handful of spinach (allowed to wilt in warm rice)
oil and vinegar (approx. 2 teaspoons ea.)
sea salt and lemon pepper to taste (or seasonings of your choice)
Pecan Chicken For Dinner
I like to make dinner for myself and my husband on weekday evenings, so during the Challenge he'll be eating super healthy every night. Hopefully at some point I'll convince him to do the Challenge with me!
Boiled baby potatoes with dill and thyme
Stay tuned for these recipes, I will post them soon.