RECOVER - Day 4
PHASE ONE
There is a wise saying in yoga "Range is of the Ego, Form is of the Soul"
When we're aligned with nature’s rhythms, we just feel more balanced. Simple things like getting to bed early, making time for meditation and yoga, and eating your largest meal at noon—(i.e. your big ass salad) when both the sun and your digestive fire are at their peak—can help you feel more energized and alert. The Ayurvedic dinacharya (daily routine) helps you stay on track.
Every decision made throughout the day impacts the way that we look and feel: the foods we eat, lifestyle choices we make, even the subtle thoughts we think. When it comes to making decisions to support our health it can often feel overwhelming. It takes awareness, discipline, and dedication to establish healthy habits that actually stick and that is why beginning an Ayurvedic journey and self-care routine can be the best thing you'll ever do for yourself.
COFFEE HACK
You may be experiencing headaches from caffeine withdrawal. Be patient with the transition! It may take up to 5 days to normalize and feel “normal”. Light exercise first thing in the morning can help you get a boost of dopamine and energy that you need to carry on with your day. Because you’re detoxing, avoid NEW strenuous exercise. However, if you are already used to an exercise routine, you may continue with it, just stay vigilant and adjust exertion based on how you’re feeling.
Dandy Coffee Recipe:
1 tbsp Dandy Blend
1 tsp ceylon cinnamon
.5 tsp Frontier Co-op Tumeric Twist Sweet Blend
1 tsp organic cacao
Use these same ratios in your vanilla shake for a chai smoothie and a pickup in the afternoon
Dandelion leaf is rich in potassium, calcium, iron, magnesium, and vitamin A and C. The whole plant has a bitter taste, cold action, and is balancing to both pitta and Kapha dosha. The leaves have an affinity to the urinary system and help to eliminate excess water, metabolic wastes, and to treat infections of the kidneys and bladder. Both the root and leaves can be used to clear excess heat and toxins from the liver and blood. As a cooling digestive stimulate, it helps to improve digestion, especially of fats and can help to promote healthy cholesterol.
Menu Day Four
Breakfast
Fresh fruit. (see day 3)
Use whatever fruit is seasonal and fresh in your area (for example: 1 cup mixed berries, 1 kiwifruit, ½ cup sliced peaches, ½ cup cubed honeydew melon) sweetened with½ tsp. pure maple syrup or a pinch of stevia.
Note: Faster metabolism? add 2–3 Tbsp. slivered almonds & may increase shredded young coconut meat by 1/3 cup.
Lunch
Nori Rolls with Tempeh and Veggies (see day 3)
and Lentil-Lime Salad.
Dinner
Stir-Fried Veggies
Japanese Cucumber Salad (see day 3)
¾ cup cooked Quinoa (see day 1)
1 serving Nori Gomasio (see day 3)
Note: Faster metabolism? have an additional ¼ cup prepared Quinoa.
Food Prep Tip You’ll need a second serving of Stir-Fried Veggies for dinner tomorrow, so you can double the recipe tonight to save time. To speed up your morning, prepare your Farina tonight. Add toppings only when you’re ready to eat.
SNACK IDEAS
Green apple + 15 raw almonds ½ cup
Cooked Quinoa + 1/ 3 medium avocado
1 to 2 cups raw veggies (carrots, broccoli, cauliflower, pea pods, bell peppers, etc.) + ¼ cup hummus OR ¾ cup organic plain yogurt
1 medium green apple + 1 tbsp. organic almond butter 1 hard-boiled egg + 6 to 10 whole-grain crackers (100 calories total for crackers)
1 cup raspberries + ¾ cup plain organic yogurt sprinkled with cinnamon
1 cup shelled organic edamame 3 celery stalks + 2 tbsp. organic almond butter
Recipes
Stir-Fried Veggies (Makes 1 serving)
1 1/2 tsp. extra-virgin coconut oil
1 tsp. sesame oil
1/2 med carrot, cut into thin diagonal slices
1/4 cup broccoli florets
1/4 medium red bell pepper, sliced
1/4 medium zucchini, cut lengthwise, sliced
1 1/2 tsp. Bragg Liquid Aminos
Heat coconut and sesame oils in large skillet or wok over medium-high. Add carrot; cook, stirring constantly, for 1 to 2 min. Add broccoli; cook, stirring frequently, for 4 to 5 min. Add bell pepper and zucchini. Cook 2 to 3 min or until tender-crisp. Turn off heat. Add Bragg Liquid Aminos. Mix well.
