Day 29. In the mood for a little Asian food? It doesn't have to be unhealthy. With numerous fruits and vegetables, it can be one of the healthiest menus to choose from.
The month of January is all about refresh & restart. For the last several weeks your taste buds have enjoyed sweets, cookies, pies and rich holiday foods that have probably left your belly feeling less than jolly. Join us for the month of January as we follow the 30-day Refresh & Restart Plan with nutritious smoothies, salads and dinner menus that are anything but dull. We have also teamed up with one of Shape Magazine's Hottest Trainers Kathy Glabicky of Tread Tabata® fame, to give you some daily moves all month long. (For a full workout check out formal wedding guest dresses https://www.treadtabata.com ) Oh, and did we mention the healthy yummy occasional treats?
Not only have we included a daily routine to keep you free of toxins, nourished, toned, hydrated, balanced and well rested we also will be providing you with information why these factors are so important.
So put away your holiday decorations and pull out your willpower and your sneakers for a fun & healthy month that will tantalize your taste buds and tighten your tush! You deserve it.
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DAILY ROUTINE:
-Morning stretch (*see tips)
-Cleanse & prep using non-toxic safe products (*see tips)
http://www.beautycounter.com/juliechicos
-8 oz glass of lemon water
-Matcha tea (superfood nutrient) or black organic coffee
-Breakfast Smoothie (add probiotic & juice plus *see tips)
-Mid-morning Healthy Snack (*see tips)
-Lunch-Salad
-Mid-afternoon Healthy Snack
-Dinner
-Exercise (*see tips)
-Detox soak/meditate (*see tips)
-7-8 hours of sleep
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DAY 29 Menu:
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BREAKFAST:
KUMQUAT MANGO SMOOTHIE
Ingredients:
30 small kumquats
1 mango, peeled and chopped
6 ounces plain vanilla yogurt
¾ cup unsweetened almond milk
5-6 ice cubes
1 tablespoon honey
¼ teaspoon vanilla
½ teaspoon ground cinnamon
¼ teaspoon nutmeg
Directions:
Cut the kumquats in half and remove any seeds.
Add all the ingredients in a blender and purée until smooth.
Garnish with another sprinkling of cinnamon, if desired. (Sarah Menanix-Slightly adapted from Relishing It)
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LUNCH-
ASIAN FORBIDDEN-RICE SALAD WITH MANGO AND JICAMA
Salad ingredients:
½ cup raw cashews
2 cups filtered water
½ tsp. sea salt
1 cup black rice
2 fresh mangos, diced
1 small jicama, peeled and diced
1 red bell pepper, diced
¼ cup chopped fresh cilantro
¼ cup chopped fresh mint
1 lime, cut into wedges
Dressing ingredients:
3 tbs. brown rice vinegar
1½ tbs. toasted sesame oil
1½ tbs. pure maple syrup
1 tbs. reduced-sodium tamari or coconut aminos
Directions:
Preheat oven to 350 degrees F. Spread cashews on a sheet pan and place in the oven until toasted, approximately six to eight minutes. Remove from oven and transfer to a plate to cool.
Combine water, salt, and rice in medium saucepan. Bring to a boil, and then lower heat to low and simmer for 35 to 40 minutes until all liquid has been absorbed. Fluff the rice with a fork, and then spread it evenly on a parchment-lined sheet pan and allow to cool.
Combine dressing ingredients together in a small bowl. Set aside.
When rice has cooled to the touch, transfer it to a large bowl and combine with mango, jicama, bell pepper, cilantro, and mint. Add dressing to taste and toss until well coated.
Garnish with toasted cashews and serve with lime wedges. (Experience Life)
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DINNER-
ASIAN SCALLOPS AND SIMPLE RICE
Ingredients:
10 big Scallops
4 Tablespoon of Coconut aminos
2 Tablespoon of Worcestershire sauce
2 garlic cloves, minced
1 Tablespoon of freshly grated ginger
1 Tablespoon of sesame oil
Directions:
Put your scallops in a small bowl and add all of the other ingredients to it. Mix well, cover and leave in the fridge to marinate for at least an hour.
Put a heavy bottom pan on your stove top and put the heat on high. wait until the pan is hot and put the scallops on the heat for about 2 to 3 minutes (enough time for it to get a nice golden brown crust).
Turn the scallops and cook for 2 to minutes again.
Put the scallops on a plate.
Heat up the leftover marinade for about a minute or so and drizzle on the scallops.
Enjoy!
For the Rice-
Ingredients:
3 cups chicken stock
1 1/2 cups jasmine rice
1 tablespoon soy sauce
1 tablespoon sesame oil
2 green onions very thinly sliced
Optional: 1/2 cup frozen peas
Directions:
Combine the rice and the chicken stock in a large saucepan or skillet, cover with a lid and bring to a boil. Reduce the heat to low and simmer for 18 minutes. At the end of the cooking time, stir the rice and check the rice for tenderness. If the liquid has been absorbed, drizzle with the soy sauce and sesame oil and toss well to coat. Add frozen peas, if desired, and stir to combine. The heat of the rice will cook them in just a minute or two. Add the green onions, stir and keep covered until ready to serve.
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OCCASIONAL HEALTHY TREAT-
SPICY CARAMELIZED ASIAN PEARS
Ingredients:
3 ripe but firm pears (about 1½ pounds), cut into ¼-inch slices
1 tablespoon lemon juice
2 tablespoons organic unsalted butter
3 tablespoons coconut sugar
½ teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
Pinch of sea salt
Directions:
Toss pears with lemon juice in a medium bowl. Melt butter in a large deep skillet or Dutch oven over medium heat; stir in the pears. Reduce heat to medium-low, cover and cook, stirring once halfway through, for 10 minutes.
Meanwhile combine sugar, cinnamon, ginger, cloves and salt in a small bowl. After 10 minutes, stir the sugar mixture into the pears. Increase the heat to medium and cook, stirring often, until the pears are tender and glazed, 4 to 6 minutes, depending on the type and firmness of the pears. Serve warm.
(Remember to always buy organic and local when possible)
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KATHY G'S PERSONAL PLAN
20 seconds on 10 seconds off for 4 minutes. That is a Tabata- work as hard as you can for those 20 seconds so you can raise those heart rates and keep burning calories long after you are finished. Rest for 10 seconds.
Remember- you can do anything for 20 secs. For full tabata workouts, check out my website
www.treadtabata.com
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Day 29 -
Star jumps -20 seconds
Rest -10 seconds
Half burpee to a sitting squat -20 seconds
Rest -10 seconds
Crisscross squats -20 seconds
Rest -10 seconds
Low plank jacks -20 seconds
Repeat!
Tread Tabata: https://vimeo.com/128926484
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WELLNESS TIPS:
*use safe non-toxic products on your self and around your home.
Check out https://www.ewg.org for a list of safe products and https://www.beautycounter.com/ …/step-by-step-skin-care-rou…/ for personal care.
*drink 6-8 ounces of clean water daily
*exercise at least 30-60 minutes a day (HIIT Training, yoga, pilates, spin, etc. Get moving & stretch!) and for stretches do your own or try one of these:
https://www.realsimple.com/ …/stretchin…/stretching-exercises
https://www.self.com/gallery/essential-stretches-slideshow
*snack on apples, celery, carrots, cucumbers, and other crunchy veggies as many times as you need to the day. Also can include high-protein snacks; unsweetened peanut butter, hard-boiled eggs, and raw or unsalted nuts and seeds (only a handful & no more than twice a day)
*try to restrict alcohol -if you can't completely refrain stick to 1-2 glasses of organic red wine a week.
*incorporate healthy food swaps from December's Live Healthy-Be Beautiful healthy food swap & detox challenge
*no electronic devices 1 hour before bed
*detox bath suggestions-
https://wellnessmama.com/8331/detox-bath-recipes/
https://draxe.com/detox-bath-recipes/
Highly recommended supplements: (can be added to your morning smoothie or taken alone)
Probiotic capsules/powder, Kefir or Kombucha- to replenish the healthy bacteria in the gut for immunity, digestion, detox, and to balance the acidity from high-sugar fruits and sweeteners.
Juice Plus-superfood supplements. The recommended dose is 2 capsules each of the orchard or vineyard, 2 garden blend and 2 Omega. ( http://bakerson.juiceplus.com/us/en )
*The health, wellness and beauty information on Live Healthy-Be Beautiful is intended only as informational material and not to be taken as individual medical advice. Always contact your doctor before starting any new health or exercise plan.
