Certified Integrative Health Coach - Louisville KY
Day 2 – Eating Clean
“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” – BKS Iyengar
I call my morning time ME time, I take 10 minutes for some meditation and exercise. Time to sit in silence and time to do some stretching. This simple priority usually sets the tone for my day, rather than jumping in the shower in a hurry to get to the mornings next objective calling on me.
Plan for some exercise: Since it’s insanely cold right now, I would opt for some good indoor movement. Google 15 minute chair exercise and you will be surprised how using a chair can give you a good workout right in your kitchen. Shoot for a minimum of 30 minutes of physical activity. Increased heart rate and a good sweat is your goal.
Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days.
Water – the goal on water is half your body weight in ounces, this will keep you adequately hydrated. If you drink caffeine, replace it with twice as much water to replenish yourself.
Coffee and Tea – Did you know coffee beans are one of the most heavily sprayed produce? I opted for organic years ago and will never go back. You can buy inexpensive organic coffee at almost any local grocery store.
Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening.
Avocado Toast: Slices or smash avocado on a piece of toast, sprinkle with pink salt and red pepper flakes.
Veggies, GF crackers and hummus with a side of apples and melons.
Dinner: Lettuce Wraps
1. Using a food processor, combine all sauce ingredients. Process, leaving a little bit of texture from the nuts, if desired. Refrigerate until ready to use.
2. Prepare wraps: In a heavy-bottom pot on medium-low, heat 1 tbsp olive oil. Stir in onions, and cook for 15 minutes, stirring occasionally, until deeply caramelized and browned. Stir in vinegar to partially deglaze pan, then add remaining 1 tbsp olive oil and mushrooms. Add salt and black pepper and mix well. Sauté for 5 minutes longer, stirring often. Remove from heat.
3. Spread a generous 1 tbsp sauce on the bottom of each lettuce leaf. Top with ¼ cup quinoa along with 2 slices portobello and some caramelized onions. Drizzle with another generous 1 tbsp sauce and sprinkle with parsley. Repeat with remaining wraps. Can be served warm or cold. (Make Ahead: sauce can be made up to 3 days ahead of time.)
Hi, I'm Teresa. I am a Certified Integrative Health Coach who focuses on autoimmune diseases and building your immune system.