Online Wellness Challenge: Day 13

Transition Towards Lasting Health

Congratulations you completed the cleanse!  Now it’s time to consciously transition what you’ve gained into effective strategies for maintaining Whole Life Health.

1. Pay attention!  Check in with your original S.M.A.R.T. goals from Day 1.  Are you still moving toward them or have you already surpassed them days ago?  Taking inventory of where you are helps you better transition to where you want to be.  If your goals need revising in order to increase your success, take the time to update them now.  Maybe you were not as realistic as you could have been.  Perhaps you aimed too low, and need to expand your efforts.   You may be right on track but you won’t know unless you look, so revisit your work from Day 1.  If any other problems or solutions arise, write them down too, even if they seem unrealistic or not priorities right now, they may be seeds for future changes.

2. Try this general concept for making some delicious healthy transitional veggie side dish to go with a whole grain:

Chop two or three vegetables (zucchini, dark leafy greens, green beans, asparagus, carrots or others)
Mince some fresh spices such as ginger, turmeric, and/or garlic (in moderation)
Add 1 Tablespoon of ghee or unrefined coconut oil to a large frying pan.
Add spice seeds such as cumin, coriander, fennel, and/or mustard

Turn on medium/medium low heat and saute until they are just starting to become fragrant or until they pop which ever happens first.
Add fresh spices from above and saute stir to coat in oil or ghee
Add heartiest vegetable(s) and saute until softening, but not limp
Add a little water to prevent burning and to speed up the cooking process.
Add  powdered spices such as cardamom (go light since it’s strong), coriander, mineral salt (again go light), or oregano.
Add the leafy vegetables and saute until tender

3. Get back on the fitness track with the moderately challenging exercise of your choice for at least 40 minutes today.  Focus on your breath, and embrace the sweat as a powerful form of detox and stress management.

4. Now that you spent 5 days eating only home-cooked food, notice how you feel when you eat out.  Choose wisely, and see what you can transition in your schedule to make more time to cook for yourself.  Remember that transitioning out of the cleanse is the most important part, so be gentle with yourself, and use these tips if you are experiencing “unhealthy” cravings.

What to do if you have a Craving?

Try the following steps in this order and wait at least three minutes between each of them to see how you feel before skipping to the next step.  You may just find that the feeling has passed!

  1. Breathe deeply.
  2. Put it in perspective: Notice that a craving is only a thought and that you have a choice (even though it may not feel like it) whether or not to focus on it, and whether or not to act on it.
  3. Write about your feelings. Often times, we have an urge for food to distract ourselves from feeling something we want to avoid (sadness, anger, fear)
  4. Remember your goals and intention for this challengeRepeat them over and over to yourself like a mantra.
  5. Drink a glass of water.  Many cravings are mistaken cries for hydration from the body.
  6. Have a cup of herbal (caffeine-free) tea or coconut water
  7.  Move your body: shake, dance, walk, jump, whatever feels right to you.
  8. Contact someone you trust to share how you are feeling, and dissuade you from your self-sabotaging urges.
  9.  Have a healthy snack such as a piece of fruit, a crunchy vegetable (carrot, cucumber, celery), or a healthy meal instead. 
5.   Check in with me and share any aspects of your transition that you feel inspired or timid about sharing.