2 Day Weekend Reset. NourishYourselfForLife.com

Transcription

1 2 Day Weekend Reset NourishYourselfForLife.com

2 1 PRIMARY FOODS vs SECONDARY FOODS Nutrition is a secondary source of energy. Primary foods, or nonfood sources of nourishment, are what really fuel us. As children, we all lived on primary food. Lovers thrive on the pure bliss and peace they are experiencing, while passionate entrepreneurs are fueled by their work. The excitement and rapture of daily life can feed us more completely than any food. Imagine children playing outside with friends. At dinnertime their mother calls to them, Time to come in and eat! No mommy, I m not hungry yet, they respond. At the table, the mother dutifully ensures that the children leave no morsel behind. The children reluctantly force down the minimum requirement, eager to get back outside and play. At the end of the day they return, exhausted and satisfied. They quickly fall asleep without thinking about food at all. Can you remember being deeply in love? Everything is light and warm, colors are vivid, and life is full of joy. You re high off your lover s presence, sustained and exhilarated by the blissful connection. You float on air, and food becomes secondary. Think back to a time when you were involved in an exciting work project. You believed in what you were doing whole-heartedly and felt confident and stimulated. Time stopped, and the outside world was muted food was an afterthought. Now recall a time you were depressed or experiencing low self-esteem you were starving for primary food. No matter how much you ate, you never felt satisfied. The need for love, power, or mere acknowledgement drove the desire for excess food. The more primary food we give ourselves, the less we depend on secondary food. On the contrary, the more we fill ourselves with secondary food, the less space we leave for primary food our true source of nourishment. ~Integrative Nutrition

3 2 Welcome to your 2 Day Weekend Reset. You are about to nourish yourself at the primary level as well as the cellular level. If you can t do it for 2 full days, 1 day will work even a half day will work. You need to put your own oxygen mask on 1 st. Use this Mini-Reset to do just that. You are worth it. You deserve it. You need it. Your family will benefit from it. Check out my radio show HERE for more insight, step by step instructions and to hear about my own 2 Day Weekend Reset Experience. YOUR DAILY DRINKS MORNING ELIXIR ~ Every Morning To make, mix: 1 cup warm or room temperature water Juice from ½ to 1 lemon 1 tablespoon Bragg s raw apple cider vinegar 1 teaspoon raw honey OR a couple drops of stevia (optional) Dash sea salt Dash cayenne pepper Stimulates digestion, releases toxins from the liver, jumpstarts your digestive enzymes, and is loaded with vitamin C. NOTE: If you feel nauseous or experience tightness in the chest after drinking the morning lemon elixir, please omit the Bragg s raw apple cider vinegar. This reaction can occur from the body s releasing of bacteria and toxins during detox. Continue to drink the lemon elixir, omitting the Bragg s (or use only ½ teaspoon) for at least three days, and then reintroduce it. If the reactions continue upon reintroduction, continue to drink only the lemon water. HYDRATING CRANBERRY FLUSH ~ Everyday (Mid-morning or Mid-Afternoon) Splash of pure cranberry juice-not from concentrate. (I prefer Lakewood s brand, or Trader Joes if available to you) 2-3 ounces coconut water or coconut water kefir 3-6 ounces filtered water 1-2 lime wedges Great for flushing the lymphatic system, cleansing unwanted bacteria, detoxing, and weight loss.

4 3 Primary Food Menu Options These are just suggestions. If you have other ideas, feel free. Here is a list to give you some ideas of ways that you can fill your Primary Food Meal Plan. Think: Unlimited and Free Choice Meditation Yoga Qigong Walk/run in nature Swim Biking Coffee or tea with a friend Girls night out Read fiction or a magazine Take a nap Have sex Get a mani-pedi Get a massage Try Oil Pulling Experiment with Dry Brushing Hot Bath with Essential Oils and/or Apple Cider Vinegar and Epsom salts Write a note to someone you haven t seen in a while Reach out to a family member Clean out a drawer or closet Secondary Food Menu Options Recipes and options are located in the day by day schedule. NOTE: Some recipes require prep or to be made the night before, so plan, plan, plan and set yourself up for success. Think: Fresh Clean & Balanced

5 4 Shopping List: Set yourself up for success! Package of mixed greens 1 bunch of kale 1 pound of brussle sprouts 3-4 stalks of celery 1 small red onion 1 large cuke or 2 small 1 Radish bunch 4-6 Carrots 3 Avocado s Fresh garlic Fresh parsley (for bone broth and smoothies) 3-4 green apples Mixed berries (I use fresh organic blueberries, raspberries and strawberries) 1 Banana 6-8 Medjool Dates 5 Lemons 2 Limes Chia seeds Bragg s Apple Cider Vinegar Raw Honey Coconut Oil Extra Virgin Olive Oil Cinnamon Vanilla Nut butter (Almond, or even sunflower seed butter is good too) Nut milk (Almond, coconut or even cashew) Unsweetened Coconut 2 Cups Seeds (sunflower, pumpkin) Raw Cacao Powder (or organic baking cocoa) Nettle Leaf or Dandelion Root Tea Coconut Water Organic OJ Pure not from concentrate Cranberry Juice (I buy mine at Whole Foods or Trader Joes. Cherry or pomegranate works too.) Natural, organic roasting chicken ½ pound of line caught or responsibly farmed salmon Epsom Salts and or essential oils (for a foot soak or bath)

6 5 DAY 1 Upon Rising: Secondary Food: 1 st Thing~ Drink your Morning Elixir Primary Food: Minutes of Quiet Time Breakfast: Nourish Yourself Breakfast Bowl My #1 Breakfast Staple: Chia Pudding (used in the Breakfast Bowl) oz glass jar 3-5 tablespoons chia seeds 6-8 oz of nut milk (unsweetened almond, coconut ~vanilla is good too) ASSEMBLE THE NIGHT BEFORE. This jar will last 2-3 days. Remember: Cook Once ~ Eat Once The night before you want the pudding for breakfast; mix dairy free milk and chia seeds in the glass jar. Give it a good stir and then shake well. Continue to shake every few minutes while it sets on the counter while you help the kids with spelling words or wipe down the counters-usually 5-10 minutes. Put in the fridge it sit overnight. The amounts will vary based on what size jar you are using and how thick you like it. I make mine on the thick side and then add more milk to thin it out while reheating in the stove if I made a porridge. Make it however you like. Never tried chia before? I hear ya. I was skeptical too, but I have learned to love it and it makes me feel sooo good. To Make the Breakfast Bowl Reheat ½ cup of chia pudding with some added nut milk to thin out if necessary. Add fresh berries, nuts, seeds, and unsweetened shredded coconut. Truly ENJOY it: Chew each bite times. Slow down your eating. Slow down your life. Savor every bit.

7 6 Mid-morning Primary Foods: 30 mins of Primary Foods ~ Free Choice from the Primary Foods Menu. Mid-morning Secondary Foods: Hydrate with water and lemon, tea or cranberry flush Lunch: Green Smoothie. This recipe makes a double batch. Feel free to use your own smoothie recipe. You can also add any of your favorite super foods as well.

8 7 Afternoon Primary Foods: Free choice from your Primary Foods Menu Afternoon Secondary Foods: Vanilla Protein Balls makes 8-10 balls ½ cup pumpkin seeds, soaked 2-3 tablespoons nut butter 2 tablespoons coconut oil 4-6 Medjool Dates, soaked 1 teaspoon Vanilla Extract ⅓ cup protein powder ⅛ cup water (if needed) ¼ cup raw cacao ¼ cup unsweetened coconut SOAK THE INGREDIENTS: Soak dates in warm water for 15 minutes and drain. COMBINE THE INGREDIENTS. Place pumpkin seeds and dates in the blender or food processor and blend until well combined. Add water slowly as needed. Place mixture into a bowl and add protein powder, vanilla extract. MAKE THE PROTEIN BALLS. Once ingredients are mixed well, roll into even balls. Roll thru coconut. Serve or store in refrigerator. Dinner: Lemon Roasted Brussels Sprouts with Roasted Chicken serves 2 1 pound of Brussels sprouts 1 tablespoon butter or olive oil 1 tablespoon coconut oil 1 teaspoon lemon zest 1/2 lemon, juiced 1 teaspoon raw honey Salt and pepper Cut off the bottom ends of the Brussels sprouts and discard, cut remaining parts in half. Heat sauté pan, add butter/oil, then place sprouts in pan to sauté. Cook until golden brown. Add salt, pepper, and honey and continue to cook until soft. Remove from heat and toss with lemon juice and zest-enjoy.

9 8 Nourishing Bone Broth 1 chicken carcass (free range, organic, if possible-usually left over from rotisserie chicken night ) 16 cups cold filtered water 2 Tablespoons apple cider vinegar 1 Tablespoon Himalayan Pink Salt (sea salt works too) 1 large onion, roughly chopped 2 carrots, roughly chopped (parsnips work too) 3 celery sticks with leaves, 2-3 kale leaves (de-stemmed) 5 cloves garlic, roughly chopped 1 bunch parsley Place all ingredients into a soup pot and bring to a boil, remove film that rises to the top, reduce heat and simmer for 2-3 hrs. Transfer to a crock pot and cook on and off for hours. The longer you cook the stock, the richer and more flavorful it will be. Strain the broth thru cheese cloth back into the large pot. Transfer to mason jars for storage or ice cube trays for freezing. Let stand at room temp until fat separates; then refrigerate. Once fat hardens you can skim it from the top and reheat for broths and soups. If you are freezing in glass jars, leave room at the top. Use in soups or just drink plain. So good for your gut health and just makes you feel good on these chilly spring days.

10 9 Evening Primary Foods: Suggestion: Gratitude Journal or Free Choice From Primary Foods Menu Evening Secondary Foods: Chocolate Avocado Pudding- serves 2 1 ripe avocado 1/4 cup dairy free milk 4 tablespoon raw cacao powder ½ teaspoon vanilla 1-2 tablespoon raw honey or stevia to taste Dash cinnamon (optional) Sprinkle of unsweetened coconut to garnish (Optional) Using a food processor or high power blender, combine all ingredients until smooth. Put in refrigerator until it is cold and then enjoy! Notes, Thoughts, Ideas:

11 10 DAY 2 Upon Rising: Secondary Food: Drink your Morning Elixir Primary Food: Minutes of Quiet Time Breakfast: Green Smoothie Mid-morning Primary Foods: minutes of Primary Foods ~ FREE Choice from the Primary Foods Menu. Mid-morning Secondary Foods: Hydrate with water and lemon or tea Lunch: Simple Spring Reset Salad with Chicken serves 2 2 cups arugula or greens of your choice (dandelion, watercress and endive are great for spring detoxing) ½ cup red onions, sliced thin 1 cucumber, chopped ½ cup carrot, chopped ¼ cup radish, sliced thin 1 avocado, cubed Juice from one lemon Sea salt and pepper to taste ¼ cup of sunflower seeds Chop vegetables and mix in a large bowl. Top salad with avocado and sunflower seeds. Drizzle with lemon juice and sprinkle with sea salt, pepper.

12 11 Afternoon Primary Foods: Free Choice from your Primary Foods Menu Afternoon Secondary Foods: Protein bites OR ½ a green apple with almond or sunflower seed butter and 1-2 dates Dinner: Lemon Roasted Brussels Sprouts with Grilled Salmon Use leftover Brussle Sprouts and grill a nice piece of line cut or responsibly (Whole Foods) farm raised salmon. Use in soups or just drink plain. So good for your gut health and just makes you feel good on these chilly spring days. Evening Primary Foods: Suggestion: Hot bath with essential oils or Free Choice From Primary Foods Menu Evening Secondary Foods: Baked Apple serves 2 2 apples, sliced thin 1 tablespoon cinnamon 1 teaspoon nutmeg 1 tablespoon raw honey 1-2 teaspoons shredded coconut Heat oven to 350 degrees. Slice apples into thin slices and place in a baking dish or pie dish. Sprinkle with cinnamon and nutmeg. Mix so that all apples are coated. Place a small amount of water in the dish (about ¼ in). Bake apples uncovered for 30 minutes or until apples are soft and break apart easily. Remove from oven, top with honey and shredded coconut and serve. Don t forget your gratitude journal at bedtime. This simple practice can make so much difference in your ability to nourish yourself. If you take nothing else away from this 2 Day Reset, I hope it s this.

13 12 Congratulations! You did it! Looking for more nourishment? Ready to take it to the next level? Visit NourishYourselfForLife.com for more information on my Nourish Yourself Spring Reset and my Lakeside Weekend Retreat. Thank you for allowing me to nourish you. I look forward to nourishing you again soon! Heidi :)