DAY 28: Focus On The Positive

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1 DAY 28: Focus On The Positive Challenge You are just having a rotten day. And you really want a donut. You ve made so many positive strides, but getting out of this funk just seems like a lot of work today. Solution Always look on the bright side! I know that s really not what you want to hear right now, but it s sort of all we ve got. We can t avoid problems, negative thoughts or experiences, we can only learn from them, and keep our chins up. Besides smart planning, hard work and persistence a good attitude is what makes a winner. You ve done great so far only 2 more days to go keep your smile on and your chin up! Journal Instead of dwelling on the negative in today s journal, take a day off, and go do something fun! Or if you just need to be left alone, do something relaxing. Watch a sad movie, if you re one of those people who benefits from a good cry. Just take care of yourself! Stress How were your stress levels today? Negativity is very heavily related to stress. In fact, one could say they are brother and sister. Focus on the positive, and meditate for as long as you can today. Sleep How much sleep did you get last night? Make sure to stock up on some extra sleep tonight, to let that negativity fade away. 220

2 Try This Instead of watching television, give back by donating some extra clothes you have, or volunteer at a place that could really use the help. Watch your negativity vanish! Did You Know? According to scientific research, roughly 40 percent of our happiness is within our control. Further Reading: Support: Why The People In Our Lives Matter Having a strong support network to help you get through life s hard times, and celebrate life s victories, is important to your mental and physical well-being. With a good support system, you can accomplish your goals and achieve your dreams, or come out of a hardship stronger and happier than you ever thought possible. Thought For The Day Find a place inside where there s joy, and the joy will burn out the pain. -Joseph Campbell 221

3 DAY 28: FOOD BREAKFAST Early Morning Energy Shake Ingredients (serves 1) 2 scoops protein powder (optional) 2 tbsp coconut oil ½ cup coffee (brewed) 1 oz. dark chocolate 2 cups spinach 1 cup ice cubes 1/2 cup blueberries Directions 1. Add all ingredients into blender, and blend until smooth. 2. If shake is too thick, slowly add water until desired thickness is achieved, and enjoy! 222

4 DAY 28: FOOD LUNCH Super Spring Salad Ingredients (serves 1) ½ head of lettuce Big handful of kale 2 cups spinach Small handful: walnuts, radishes, and plum tomatoes 2 oranges 6 to 8 dates 2 tbsp extra virgin olive oil 8 oz. ham, cooked Directions 1. Add roughly chopped lettuce and kale to the plate. Place the spinach on top of the greens. 2. Slice the radishes and half the tomatoes, and place on top of the greens. 3. Peel the orange and place the segments on the salad. Sprinkle the walnuts on top. 4. To make the dressing, add the dates to a blender, along with the juice of one orange. Blend until the two ingredients are combined to resemble a dressing. 5. Pour the dressing over the salad, top with the ham, and enjoy! 223

5 DAY 28: FOOD DINNER Herbed Balsamic And Lemon Chicken Ingredients (serves 5) 4 lbs. bone-in chicken breasts and/or legs 1/2 cup each extra virgin olive oil and balsamic vinegar 1/4 cup of lemon juice (or orange juice) 1/4 cup of Dijon (the grainier the better) 4 finely chopped garlic cloves 2 tsp herbes de Provence 1 tsp each: sea salt and freshly ground black pepper Zest of one lemon (or orange) 5 baked potatoes Directions 1. Preheat your oven to 375 degrees. Get out a whisk, and a nice deep bowl. Pour the vinegar, juice and mustard into your bowl, whisking as you go. 2. Continue whisking the mixture and very slowly, add the oil, allowing the mixture to emulsify. 3. Using a clenched fist onto the flat part of a large chef s knife, smack the skin from the garlic cloves. Once peeled, squish them with the knife again and mince. Toss them into the bowl. 4. Add your salt, pepper, and herbes de Provence. Pour the mixture over the chicken and let it marinate for at least two hours (and up to 24 hours.) 5. Roast the chicken uncovered for 45 minutes. When the chicken is done, remove it to a serving platter to rest. Serve with a side of baked potatoes! Note: Be sure to pay attention to portion sizes and serving recommendations. Some recipes included in this program make multiple servings. There s also no need to finish a full serving if you re no longer hungry. If your body is telling you it s full - listen to it! 224

6 DAY 28: EXERCISE Walk Skill Level: Beginner, Intermediate & Advanced It s been a while since we last did a walk! This will be an easy day for you, so enjoy! If you feel you can, walk for an hour today. If not, you may stop after 30 minutes. Remember to focus on all the progress you ve made thus far you re almost at the finish line! Workout 1. Stretch for 5 minutes (arms, legs, neck, and shoulders). 2. Walk for 60 minutes. If you feel too tired to continue, stop after 30 minutes. The real key is to get out there (or on the treadmill!) 3. Cool down by walking for 5 minutes. 225