Day 11

Day 11
MOVING THE BODY

You are more than half way done after today!!  How are you feeling? 
 
Yesterday, I informed you of a cleansing technique that really helps the body eliminate ‘build up’ in the intestines.  This involved doing some yoga poses (asanas).  How did it feel to move and stretch your body in this way? Moving your body is so very important as it creates strength, flexibility and stamina.
 
It is a good idea to try to exercise your body at least 4 days a week.  If you are not used to moving your body, then start off slow doing a little every other day. Be kind to yourself. Try just taking a brisk walk around the block, hike in nature, dancing, jogging, riding a bike. Playing sports like tennis is great too. Taking yourself to a yoga class or even finding one online. Even cleaning your house can be moving your body!
 
Exercise is good and very important in order for your body to thrive.  When you exercise it makes you feel good and it is so beneficial for your emotional well-being. Things like anxiety and depression are also alleviated when you exercise. The body produces ‘happy’ neurochemicals that make you feel good and at peace.
 
Upon waking up, try just doing some simple stretches to get the body waking up with your mind.  This will help bring more flexibility to the spine. It is often said that a healthy spine is the key to vitality and youth.  You will notice that you will feel better than you did before!
 
Yoga Sequence ~ Sun Salutation (Surya Namaskara) – See the graphic on the next page
This is a great way to wake up in the morning and start your day!

  • To perform the sequence, start standing straight up, with your hands together at your heart. 
  • Inhale and lift your arms overhead to the sky
  • Exhale while lowering the arms down and slowly down as far as you can. 
  • Then inhale, arch your torso into a slight backbend with the fingertips or palms pressed to the floor or blocks
  • Exhale while bringing your left foot back into a lunge. 
  • Inhale forward into a Plank position.
  • Exhale and hold for e few seconds
  • Inhale as you push up with your arms and arch your torso
  • Exhale as you raise your hips, keeping your hands on the ground
  • Step the left foot forward on an inhalation into Lunge. 
  • Swing the right leg forward, holding your ankles as long as you can
  • Then lift your torso and reach your arms overhead on an inhalation
  • Finally, lower your arms on an exhalation and return to your starting point,
  • Hands together at your heart.
  • Do this at least 3 times but more if you feel like you can keep going. 10-12 rounds is the goal to work towards
Meal Ideas:      
  
Breakfast: Gluten-free. Sugar-free, Vegan Granola with Rice Milk or Almond, Hemp, Oat, etc and Apples or Berries
Lunch: Broccoli and Quinoa Salad
Dinner: Portabello Mushroom Grilled or Fried on a bed of lettuce
 
Recipes:

Broccoli and Quinoa Salad Recipe
 Ingredients:

  • 3 cups of Broccoli florets, Steamed for 3 minutes
  • 1/4 cup sunflower seeds
  • 1/4 cup red onions
  • 1 cup quinoa, cooked

 
   Dressing:

  • 1/4 cup oil or egg-free mayonaise such as Veganaise
  • 1 Tbsp. Apple Cider vinegar
  • 1 Tbsp. Gluten-free mustard
  • a pinch of salt
  • squeeze of lemon

 
  Directions:

  1. Combine all ingredients in a bowl
  2. Make dressing in a separate bowl. 
  3. Pour dressing over broccoli mixture.
  4. Garnish with Cilanto or Parsley
  5. Add salt and pepper to taste.

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