Summer seems to be blazing on as usual in California despite the onset of Autumn throughout the world. The tireless heat & bright sunshine seems to almost convince us that winter isn’t coming this year. But it will, of course. Daylight savings time actually ends on November 2nd this year. That means we have 7 weeks left to get outside & enjoy the lighted evenings. Hikes. Bike rides. Beach sunsets. Once time changes most of us will trade these outdoor activities in for cozy nights at home, cuddled under grandma’s afghan, sipping hot licorice-mint tea & reading Outlander sequels (no, just me?). The point is seize the day – literally. Get outside & cherish this beautiful time of year.
As the season changes, I like to embrace the transition with a bit of a cleanse. A fresh start. This comes at the perfect time as I have just returned from a vacation filled with over-indulgences (like eating every piece of Scottish caramel shortbread I laid eyes on) & I could use an immune booster as I am recovering from a nasty cold. With a couple supportive team mates (my brave husband & competitive office mate), tomorrow – Monday 9/15 – launches our 21 day primal challenge.
I love Mark’s Daily Apple & his 21 day challenge – this will be the third or fourth time I have completed it. However, the goal is to get back to the basics:
- Eat whole foods (with lots of raw veggies!)
- Get active throughout the daily routine.
- Practice mindfulness.
- Sleep well.
- Play in the sunshine as much as possible!
1. Eat Whole Foods – Menu for the next three weeks:
Breakfast: Chia bowls (variations of this one from Oh She Glows) OR coconut oil fried eggs (eaten over sauteed vegetables with salsa & avocado)
Lunch: Salads, salads, salads! I love red cabbage & carrot salads lately. Lot of tiny chopped veggies with olive oil & balsamic. Roast chicken on top. More avocado.
Dinner: Lamb, fish, beef, chicken. Either baked, barbecued, pan fried, slow-cooked, shredded, or as burgers eaten on portobellas. On top of (or next to) lots of veggies.
Snacks: Mixed nuts. Fruit (berries are best as low-glycemic).Teas. Kombucha. Beef jerky. *After the first few days of missing the carbs, this high fat (the good kind!) & protein diet keeps me full easily & I rarely get hungry between meals.
AVOID: grains, legumes, sugar, processed foods, packaged items, dairy & alcohol
2. Get active throughout the daily routine.
Take the stairs. Park farther away from the office. Commute by bicycle 1-3 times per week. Utilize a stand-up work station for a least 5 hours & take 3 walking breaks during the workday. Walk to the grocery store – or anywhere within a mile of home. Try this 90 days of action workout plan & see how many friends, family & co-workers you can get to join in!
3. Practice mindfulness.
Begin & end the day with yoga – even just a couple poses. Practice headstand daily (today is day #144 of my #headstand365 challenge). Meditate twice a day. Slow down. Stop & think (ie: be less reactive, pull over to look at cell phone, etc…).
4. Sleep well.
Aim for 8 hours of sleep per night. Drop lavender essential oil on pillow case to calm the body & mind. Use blackout curtains. Natural alarm clock (slowly brightens like the sunrise). Keep cell phones outside of bedroom at night.
5. Play in the sunshine as much as possible!
Get outdoors first thing in the morning (water plants, take a walk) & after work (hike with friends, walk on the beach). Plan group activities, games, picnics & beach days on the weekend. Spend as much time in good company & in the great outdoors as possible! Oh, & go barefoot. Ahhhh – toes in the damp grass – what a feeling!