RECOVER -Day 7
PHASE ONE
Welcome to day 7! Wow, today you’ll be done with your first week. How are you feeling? Today will be a good day to reflect on all the work you’ve done and process feelings, thoughts about your likes and dislikes, and give yourself a moment to feel and integrate. Your manual includes tools for integration and processing, or you can journal about where you are today.
Do you feel different? Do you feel less bloated or more energetic? Do you feel less energetic or grumpy? What foods do you dislike, and what foods have surprised you? Do you feel hungry and what types of cravings do you have? Have you noticed the time of day for specific cravings?
Next week will give you a new insight about the types of foods that process better together and you’ll feel that first hand. Sometimes we rush into conclusions, just give yourself sometime to adjust and see how your palate changes.
Mindfulness and Nutrition
CONSCIOUS EATING
Conscious eating is the foundation of the Reset’s eating protocol. It means just that: being aware of your relationship to food, your body, and the habits and patterns you’ve formed around eating.
Over the next 14 days, you’ll certainly find opportunities (they may even find you) to notice these habits and patterns, and to release the ones that no longer serve you. But you can also take some immediate steps.
The first step? Take a moment before you eat. Some people pray or offer thanks for their food. Others reflect on how fortunate they are even to have food. Think about what you want your nourishment to do for you and enter into a conscious agreement with the food/fuel, and instruct the body to use it for what is most needed.
If you don’t have your own personal pre-meal ritual, now’s a good time to invent one that works for you.
Here are some other simple tips for more conscious eating:
Try to make eating a pleasant experience. Stress disrupts digestion and nutrient assimilation. Even though it might be a challenge, you must try to find a sense of calm when eating. If you notice that the TV, computer, or ever-present cellphone regularly causes us stress or distraction when eating, then power them down while you fuel up. The world will continue to turn even though you’ve chosen to unplug for a bit, and the brief rest from your routine will send you back into the game stronger and more refreshed.
Take three or four slow, deep breaths to center yourself before starting your meal. You can even go so far as to tell yourself, “I’m about to eat. I gratefully allow myself this moment.”
Remember, digestion begins in your mouth. Eat slowly, and chew your food thoroughly. Try putting your utensils down while you’re chewing; this helpful trick will keep you present with the food that’s currently in your mouth, rather than jumping ahead to the next serving waiting on your fork.
Pay attention to your body while you’re eating. Notice the movement of your muscles, limbs, jaw, teeth, lips, and tongue. Be present. Get to know the entire habit of eating, instead of only the quick routine of taste, chew, swallow, repeat.
This is conscious eating. This is a stress reducer and a super way to help your body (in fact, your entire being) assimilate your food, realign with your own personal energy, and move toward optimum health and well-being.
EMOTIONS
We’ve all heard the term “emotional eater.” This is something very real. (Stressed out? Grab a bag of chips. Sad, depressed, lonely? Bring on the chocolate.) But it’s just one aspect of the body/emotion equation that may affect you during your Reset. Here are three common effects you may experience during your Reset:
Eating
Most of us are surprised when we discover that our eating is often based more on our feelings than on our actual appetites. The Ayurveda Reset is a great opportunity to recognize your emotional eating patterns, identify what triggers them, and begin to release the cycle.
Granted, you may be eating fewer calories than you’re used to, and you may experience some genuine hunger. But if you feel those pangs, take a moment to ask yourself if you’re really craving food, or perhaps something else—such as comfort, approval, or fulfillment. Let yourself acknowledge this realization, knowing you can do so without having to give in. And commend yourself for your growing awareness.
Processing old emotions
It’s not unusual during the Reset to find yourself experiencing feelings, memories, or sensations from past relationships or earlier periods of your life. Somehow, clearing the blockages from within your body has a way of freeing up your emotions too.
Addressing these long-submerged emotions may give you new energy to take action.
You could find yourself suddenly tackling a project you’ve been putting off, or finally getting in touch with someone you’ve been meaning to call—because your body is now telling you it’s time to handle it.
These feelings present another kind of opportunity: a chance to consciously embrace the positive recollections they evoke, and to fully release the unpleasant ones. If it helps you, state your intention to release these old thoughts and sensations to yourself, or even out loud.
Letting go
As we’ve already discussed, our bodies actually store emotions, translating them into physical reactions. We experience many of these emotional impacts nearly every day. After a while, they tend to accumulate and settle into the body—whether deep within the muscles, where they can cause tension, or in our organs, where they can create imbalances, disturbances, and even blockages.
The reset supplementation and eating plan not only helps your body cleanse, but also acts as a catalyst for physical and emotional release. You may notice your body opening up, moving out of a stressed, bound up survival mode into a mode of balance, ease, and flow. Specifically, you could find that your digestion is improving, you’re losing excess weight, and you have greater energy and possibly more flexibility.
Whether you observe these or other emotional shifts during your reset, don’t overanalyze them. If you need to cry, cry. If you feel euphoric, enjoy your euphoria. You’ll have plenty of time to reflect. Be strong, but also be gentle with yourself. The main thing is to know that cleaning out your body can bring both physical and emotional transitions, just as clearing out your house can. Allow these changes. They’re a vital part of your Reset.
Here’s an affirmation you may wish to repeat to yourself (silently or aloud) whenever you feel the outside pressures start to creep in:
I, write your name here , am doing the Ayurveda Reset for me. And in doing so, I know that my renewed health and greater well-being will benefit all those around me.
Menu Day Seven
Breakfast
Oatmeal and Flaxseeds &
½ cup plain organic yogurt sweetened with 1 tsp. pure maple syrup.
Note: Faster metabolism? have an additional ½ cup yogurt OR an additional ½ cup prepared oatmeal OR 2 additional tbsp. flaxseeds.
Vegan Breakfast Option: Fresh fruit plate with whatever is seasonal and fresh in your area (for example: 1 cup mixed berries, 1 kiwifruit, ½ cup sliced peaches, 1/3 cup cubed honeydew melon) and ½ cup shredded young coconut meat. Note: Men may increase shredded young coconut meat by 1/3 cup.
Lunch
Zucchini-Cashew Soup
Microgreen Salad
1/3 cup Toasted Pumpkin Seeds
1 serving dressing from recipe guide
Dinner
Baked Tempeh
½ cup steamed broccoli;
½ cup cooked Brown Rice
Note: Faster metabolism? have an additional ½ serving of prepared Brown Rice.
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
Oatmeal with Flaxseeds (Makes 1 serving)
1 cup water
1 inch Himalayan salt
1/2 cup old-fashioned rolled oats
1 Tbsp . flaxseeds
Bring water and salt to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. Place oatmeal in small bowl and top with flaxseeds.
Zucchini-Cashew Soup (Makes 1 serving)
1 oz . raw cashews (17 cashews)
1 1/2 cups water, divided use
1 1/2 medium zucchini, cut into chunks
Himalayan salt (or Bragg Liquid Aminos to taste; optional)
Herbal seasoning blend (or fresh herbs, like basil or dill) (to taste; optional)
Soak cashews in ½ cup water for 1 hour. While cashews are soaking, bring remaining 1 cup water to a boil in a small saucepan over medium heat. Add zucchini; cook for 4 to 5 minutes. Drain. Set aside. Place cashews (with water), zucchini, salt (if desired), and seasoning blend (if desired) in a blender or food processor, in 2 or more batches if necessary; cover with lid and kitchen towel. Blend until smooth. Heat soup, if desired, in a medium saucepan over medium heat; cook, stirring frequently, for 4 to 5 minutes, or until hot. Do not boil. Soup can also be served cold.
Brown Rice (Makes 6 servings, 1/ 2 cup each)
1 cup brown rice
2 cups water
Combine rice and water in medium saucepan over high heat. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 50 minutes. Keep covered the entire time or rice will not cook evenly. Remove pan from heat and let rice sit, covered, for 10 minutes. Do not remove lid. Fluff with a fork; serve.
Toasted Pumpkin Seeds (Makes 8 servings, 1/ 4 cup each)
2 cups raw green pumpkin seeds (without shells)
Preheat oven to 400° F. Arrange pumpkin seeds in a single layer on a baking sheet. Bake for 5 to 10 minutes, stirring every 5 minutes, until very aromatic and slightly browned, being careful not to burn. Let cool before handling. Store in airtight container.
Baked Tempeh (Makes 1 serving)
2 tbsp . apple cider vinegar
2 tbsp. Bragg Liquid Aminos
11/2 tsp. sesame oil
11/2 tsp. pure maple syrup
1/2 clove garlic, chopped
4 oz. tempeh, cut into 1/ 2-inch strips
Combine vinegar, Bragg Liquid Aminos, oil, maple syrup, and garlic in a small bowl; mix well. Place tempeh in a shallow dish; pour marinade over tempeh. Marinate for 1 hour in refrigerator, turning once to get marinade on both sides. Preheat oven to 350° F. Bake for 10 to 15 minutes on each side.
Microgreen Salad (Makes 1 serving)
In most produce sections, you can find bulk or bagged mixed baby greens, which may include lettuces, baby kale, mizuna, radicchio, etc. These are perfect.
Dress salad using one (or all) of the dressing recipes in the salad dressing section
3 cups baby salad greens
1/4 medium carrot, shredded
1/2 medium cucumber, chopped
1/2 medium red bell pepper, sliced
1/4 cup sprouts (like radish, alfalfa, or broccoli)
1/2 medium tomato, chopped
1/4 cup chopped jicama
1 tbsp. fresh chopped cilantro (optional)
Combine greens, carrot, cucumber, bell pepper, sprouts, tomato, jicama, and cilantro (if desired) in a large bowl; toss gently to blend.
