Day 12 – Since we don’t live in a bubble…Tips for dining out, busy days, & travel

Happy Friday!

Though it’s best to have stability in the schedule during this cleanse, our lives certainly don't have to stop. It’s likely we’ll have busy days, travel plans, dinner dates out, gatherings, etc. Especially on the weekends! Since we want to learn how to work these habits into every day life so we can continue as we find how happy our bodies can be, these are some tips to stay on track while living life. You can also keep these in mind when you go on that vacation that was recommended the other day...

• Take nuts with you wherever you go. I like to bring pistachios, watermelon seeds, almonds, and/or cashews. Nuts are high in protein and though they are high in fat, it’s unsaturated (heart-healthy), helping you feel fuller longer. Plus you eat less when you finally get to your meal. (Note: Still a good idea to notice the portions on nuts or nut butters- if you are eating more than 2 TB nut butter plus nuts, you may have trouble releasing weight.)

“Women in a Harvard School of Public Health study who ate five or more 1 ounce servings of nuts per week actually saw a 30 percent reduction of risk for type 2 diabetes compared with those who did not eat nuts regularly.  Besides protein, nuts also deliver healthy doses of magnesium, fiber, and zinc.” – 21 Day Quantum Wellness Cleanse

• When you know you’ll be gone awhile, bring some fresh fruit along. Apples are high in vitamins C and A, calcium, and dietary fiber. Granny Smiths are the best because they are the lowest in sugar content. If you forget your fruit, you are usually never far from a grocery store. Pop in for some (preferably organic) fruit.

• The Hoppin' John Salad from day three also travels well.  Add some crushed walnuts after reading all the info above on nuts. 

• It is possible to find vegan, gluten-free energy bars that are low in sugar, though I usually tend to steer clear of these. If you like them, though, they are great in a pinch. Even better, bring your Warrior Bars along.

• When eating breakfast out, oatmeal or fresh fruit are great choices. With oatmeal, make sure you request that it be made with water instead of milk or cream.

• When eating dinner or lunch out, you can ask for something made with every vegetable available in the kitchen. I'm generally pleasantly surprised- usually I get something like a delicious salad with avocado, zucchini, bell pepper, cucumber, tomato, and carrot and everyone at the table was jealous. It never hurts to ask. You can also typically order a baked potato drizzled with olive oil and/or a large salad on the side.

• If attending a dinner party, let the host/hostess know that you are adhering to a cleanse. Explain that you are thrilled to be in their company, but would it be okay if you bring something to share that fits your diet? This avoids misunderstandings and embarrassment once you are there. People sometimes raise their eyebrows when you pass on dessert, but are typically understanding. I find that when I attend family gatherings, at least one person is on some kind of diet. It might even spark some interesting conversation!

 And don’t forget – if you’re in a dire situation and you slip up on the cleanse rules, forgive yourself and start again with the next meal. Your body is already starting to process digestion more quickly. If you absolutely must cheat, it's most important to avoid animal products, if at all possible.

Since we’re in this together, I’d like to share my favorite salad in the whole world with you.  It takes a while to chop up all of the veggies, but it is so very worth it!  The flavors are unique and dance in the mouth.  Enjoy!

Bobby Flay's Chinese Salad with Red Chile Peanut Dressing
Serves 4

¼ cup rice wine vinegar
1 tablespoon chopped fresh ginger (or more)
2 teaspoons chipotle pepper puree or powder (use less or regular chili powder if you don’t like spicy)
1 tablespoon soy sauce
1 tablespoon honey
2 teaspoons toasted sesame oil
½ cup canola oil
Salt and freshly ground pepper
½ head Napa cabbage, shredded
½ head romaine lettuce, shredded
2 carrots, shredded (or julienned)
¼ pound snow peas, julienned
1 yellow bell pepper, julienned
¼ cup coarsely chopped fresh cilantro leaves
¼ cup thinly sliced green onion
½ cup chopped roasted peanuts
¼ cup chopped fresh mint leaves
Chili oil, optional
Grilled lime halves, for garnish

*I also add ½ cucumber, julienned.

1. Whisk together the vinegar, peanut butter, ginger, chipotle pepper, soy sauce, honey, sesame oil, and canola oil in a medium bowl.  Season with salt and pepper, to taste.

2. Combine cabbage lettuce, carrots, yellow pepper, snow peas, cilantro, and green onion in a very large bowl.

3. Add the dressing and toss to combine. (I usually take some out before dressing to save for lunch the next day.)

4. Transfer to a serving platter and top with chopped peanuts and mint.  Drizzle with chili oil, if desired.  Garnish with grilled lime halves.

- Bobby Flay, Food Network

*This recipe originally calls for shredded rotisserie chicken (2 cups.)  If you are not a vegetarian, but are checking out the recipes, that’s great! Eating even three more vegetarian or vegan meals each week than you currently do helps to cut down on the environmental devastation caused by livestock. It also saves you money! Tofu and beans are 30 to 40 percent cheaper than beef and chicken.

Today’s Meditation:

“I am flexible.”

“As I repeat the words, I feel myself being able to roll with whatever comes my way.  I may have to make do with some quick fixes for food when I am pressed for time.  But there are new foods I am growing to love, and new friends who share my values and interests.”

Day 7- Chill Out

“Yes, you have to live your life with all its regular demands, but you also have to give yourself the time and space to heal.” The 21 Day Quantum Wellness Cleanse tells us, "Do what you have to do to keep your life running, but make a point to take some time to rest during the cleanse.”

Your body is extremely busy getting rid of toxins and resetting your digestive system, so go easy on yourself. You could need a little more rest than usual.

According to Wellness Cleanse (as well as Ayurvedic practices), your body does most of its healing, detoxifying, metabolism burning, and re-balancing work while you sleep. Aim for 7-8 hours each night.

• Sleep refreshes the nervous system.
  

• HGH (human growth hormone) is produced during deep sleep. Not only is HGH critical for restoration and maintenance of bones, tissue, and muscles, but it also helps us build muscle and burn fat. You must sleep deeply to get the full benefit.
  

• Sleeping regularly and deeply regulates hormones like adrenaline and corticosteroids, relaxing us. Testosterone and fertility hormones are secreted while we sleep, as well (upping sex drive).
  

And here’s a fun fact you can take to the beach: “An annual vacation has been shown to cut the risk of heart attack in men by 30 percent and in women who take two vacations a year by 50 percent.” Vacations reverse burnout, which is real and very bad for your body. Any questions? Now book that trip you've been daydreaming about!

"Homework":
Kathy writes, “Go to bed early with a good book, and sleep in as much as you can during these twenty-one days.”

Meditation:
“Take a few minutes to sit in the sunshine (or the snow)- or in a beautiful spot out in nature- and soak in the beauty.  Look around and see how life thrives without our pushing it to do so.  The trees grow and flowers bloom; day turns to night, the seasons change, and the complex ecology thrives on its own.  Notice how life as a cycle of pushing forward and resting, of action followed by stillness.”

Your body is processing to let go of the old, healing and rejuvenating.

Today, focus on saying to yourself, “I trust the intelligence of my body.” 

While you are resting today, let your food cook itself in the crock pot!

Comfort Food - Sweet Potato, Lentil, and Chickpea Curry
Since this is cooked in the slow cooker, the ingredients get gooey, but retain the nutrients.  Delicious!
If you don’t have a slow cooker, you may make it like a stew and simmer for at least an hour or two.

1 cup dried, split chickpeas
1 cup red or brown lentils
3 cups water (or more depending on what package says for chickpeas and lentils)
2 teaspoons pure chile powder
1 teaspoon turmeric
1 sweet potato, peeled and diced
1 can diced tomatoes
½ cup coconut milk
Salt to taste
¼ cup cilantro (optional)
1 jalapeno chile, seeded and diced small (optional)
diced green onions

1. Put chickpeas, lentils, water, turmeric, chile powder, sweet potato, and diced tomatoes in slow cooker.  Cover and cook on low for 6 to 8 hours, or until chickpeas and lentils are tender.

2. Remove the cover and gently stir in coconut milk.  Add salt to taste and also sample to see if you should add more turmeric & chili powder.  Cook for another ½ hour to an hour.

3. Serve and top each serving with one tablespoon of cilantro, green onions, and a bit of chopped jalapeno.

*Note- I needed less water than the recipe called for. If you are home and can keep an eye on it, I would use less and add if needed.

Day 8 – Since we don’t live in a bubble…Tips for dining out, busy days, & travel

Though it’s best to have stability in your schedule during this cleanse, it’s likely you’ll have busy days, travel plans, dinner parties, board meetings (that’s a wink to my friend in Cincinnati.)  So when you go on that vacation that was recommended yesterday...

 

Some advice:

• Take nuts with you wherever you go.  I like to bring pistachios, almonds, and/or peanuts.  Nuts are high in protein and though they are high in fat, it’s unsaturated (heart-healthy), helping you feel fuller longer.  Plus you eat less when you finally get to your meal. 

“Women in a Harvard School of Public Health study who ate five or more 1 ounce servings of nuts per week actually saw a 30 percent reduction of risk for type 2 diabetes compared with those who did not eat nuts regularly.  Besides protein, nuts also deliver healthy doses of magnesium, fiber, and zinc.” – Kathy

• When you know you’ll be gone awhile, bring some fresh fruit along.  Apples are high in vitamins C and A, calcium, and dietary fiber.  Granny Smiths are the best because they are the lowest in sugar content.  If you forget your fruit, you are usually never far from a grocery store.  Pop in for some (preferably organic) fruit.

• The Hoppin' John Salad from day three also travels well.  Add some crushed walnuts after reading all the info above on nuts.

• It is possible to find vegan, gluten-free energy bars that are low in sugar, though I usually tend to steer clear of these.  It just doesn’t feel like food to me.  If you like them, though, they are great in a pinch.

• When eating breakfast out, oatmeal or fresh fruit are great choices.  With oatmeal, make sure you request that it be made with water instead of milk or cream.

• When eating dinner or lunch out, Kathy recommends asking for something made with every vegetable available in the kitchen.  I did this once and was pleasantly surprised to be served a delicious salad with avocado, zucchini, bell pepper, cucumber, tomato, and carrot.  Had I picked one of the boring items listed on the menu, I would have been disappointed.  It never hurts to ask.  You can also typically order a baked potato drizzled with olive oil and/or a large salad on the side.

• If attending a dinner party, let the host/hostess know that you are adhering to a cleanse.  Explain that you are thrilled to be in their company, but would it be okay if you bring something to share that fits your diet?  This avoids misunderstandings and embarrassment once you are there.  People sometimes raise their eyebrows when you pass on dessert, but are typically understanding.  I find that when I attend family gatherings, at least one person is on some kind of diet.  It might even spark some interesting conversation!

And don’t forget – if you’re in a dire situation and you slip up on the cleanse rules, forgive yourself and start again with the next meal.  Your body is already starting to process digestion more quickly.  If you absolutely must cheat, it's most important to avoid animal products, if at all possible.

Since we’re in this together, I’d like to share my favorite salad in the whole world with you.  It takes a while to chop up all of the veggies, but it is so very worth it!  The flavors are unique and dance in your mouth.  Enjoy!

In case you didn't know, “julienned” means sliced in long, thin pieces (I was going to say, "see the yellow pepper in the picture below," but I sliced it rather thick...Still tasted awesome.)

 

Bobby Flay's Chinese Salad with Red Chile Peanut Dressing

Serves 4

¼ cup rice wine vinegar

1 tablespoon chopped fresh ginger (or more)

2 teaspoons chipotle pepper puree or powder (use less or regular chili powder if you don’t like spicy)

1 tablespoon soy sauce

1 tablespoon honey

2 teaspoons toasted sesame oil

½ cup canola oil

Salt and freshly ground pepper

½ head Napa cabbage, shredded

½ head romaine lettuce, shredded

2 carrots, shredded (or julienned)

¼ pound snow peas, julienned

1 yellow bell pepper, julienned

¼ cup coarsely chopped fresh cilantro leaves

¼ cup thinly sliced green onion

½ cup chopped roasted peanuts

¼ cup chopped fresh mint leaves

Chili oil, optional

Grilled lime halves, for garnish

*I have never used the chili oil or lime halves.  I also added ½ cucumber, julienned.

1. Whisk together the vinegar, peanut butter, ginger, chipotle pepper, soy sauce, honey, sesame oil, and canola oil in a medium bowl.  Season with salt and pepper, to taste.

2. Combine cabbage lettuce, carrots, yellow pepper, snow peas, cilantro, and green onion in a very large bowl. 

3. Add the dressing and toss to combine.

4. Transfer to a serving platter and top with chopped peanuts and mint.  Drizzle with chili oil, if desired.  Garnish with grilled lime halves.

- Bobby Flay, Food Network

*This recipe originally calls for shredded rotisserie chicken (2 cups.)  If you are not a vegetarian, but are checking out the recipes, that’s great!  Eating even three more vegetarian or vegan meals each week than you currently do helps to cut down on the environmental devastation caused by livestock.  It also saves you money!  Tofu and beans are 30 to 40 percent cheaper than beef and chicken.

Today’s Meditation:

“I am flexible.”

“As I repeat the words, I feel myself being able to roll with whatever comes my way.  I may have to make do with some quick fixes for food when I am pressed for time.  But there are new foods I am growing to love, and new friends who share my values and interests.”