How did you do with the first five weeks of 100 Days of Crazy Healthy?
For the sixth week of our health challenge, we will continue with our commitments, and add a new breakfast option. Going forward, alternate between smoothies and quinoa with fruit or veggies for breakfast. This will give you more variety in your diet, and help make breakfast a little more interesting, as you continue to increase your daily nutrient intake.
Prepare a large batch of quinoa that you can keep stored in the fridge or freezer on the weekends. I recommend doubling the recipe on the box, and freezing, to save time. You lose some nutrients with freezing, but it does make it easier to stay on track. You may use water to prepare your quinoa, or, as an alternative, try using organic apple juice (preferably not from concentrate).
Also, please note that I was off in my estimates for core work–the exercise actually take 5 minutes, not 3. But keep doing them–they are some of the most rewarding work you will do during this health challenge!
Daily Habits For Week 6
1. Upon waking, scrape your tongue from front to back with a spoon, or tongue scraper. This will remove the ama (toxins) that have built up in your mouth over night. Rinse your mouth with water, being careful to not swallow any of the water, and brush your teeth afterward. Read more about the powerful practice of tongue scraping here.
2. Drink 12 oz. of warm, filtered water, before consuming food. You may add lemon or lime to the water if you would like.
3. Practice 5 B series Sun Salutations (photo below), moving intentionally on each inhale and exhale, as shown in the photo from Week 1. Don’t rush, and don’t think about anything besides the breath and the pose. This will feel difficult, if you are new to yoga, but reject this idea in favor of doing the work. For those who have practiced yoga before, doing 5 Sun Salutations every day may feel boring–do it anyway and trust the process. Play the music you love, or use my playlists on Spotify. Make it a moving meditation. Changes will happen on such a deep level in your body, that you won’t even be aware that you are being transformed. It’s a beautiful thing! It is preferable to practice in the morning before showering, but this may be done at night, if necessary. Do whatever it takes, to complete this task every day! Don’t allow yourself to crawl into bed at night, until it is done. It takes me exactly one minute to complete a B Series Sun Salutation, using full inhales and exhales, and it should be the same for you, so this is a 5 minute exercise.
4. Practice 5 minutes of core work every day, comprised of 100 bicycles, 20 toe touches and 6 plank exercises. The bicycles may be broken up into 5 sets of 2 or 2 sets of 50–doesn’t matter as long as you do 100 each day. The same is true for toe touches and planks…break it up if you can’t do them all at once. This may be done after sun salutations, or any other time during the day. No matter what, don’t go to bed at night, until you have completed this work.
To perform bicycles, lie on your back, and bring your right elbow to meet your left knee. Move intentionally, and on the breath, exhaling as the elbow reaches toward the knee, inhaling as you release the crunch. Count every time you reach the right knee to left elbow. Do not let the knee come forward of the hip.
To perform toe touches, lie on your back, with legs straight. Stretch arms overhead, and then lift feet and hands to meet each other, keeping arms and legs straight. Move slowly and intentionally, and take breaks as you need them. Always exhale as you crunch and inhale as you release.
To perform planques, begin in Down Dog, then bring knee-to-nose, knee-to-elbow, and knee to opposite elbow. Shift your hips forward to bring shoulders over wrists. Hold each for 20 breaths (or two sets of ten breaths each), and make sure you do them on both sides of your body.
4. Drink a Crazy Healthy Smoothie for breakfast each morning. Crazy Healthy Smoothies are balanced meals, prepared with awareness and intention to fuel the body. We include pure fruit juice, sweet and sour whole fruit, greens, healthy fat, and protein, for an energizing start to our day. It helps to think about smoothies from an ayurvedic perspective: how many flavors can we fit into one meal? Mixing sweet and sour fruits with bitter veggies, pungent nut butters, and spicy herbs (think ginger and cayenne) can help us start the day off feeling energizing and ready to tackle the world. Learn how to make Crazy Healthy Smoothies here.
5. Eat raw or roasted veggies with a healthy fat for your afternoon snack. Some examples would be celery with almond or peanut butter (organic if possible), bell pepper strips with hummus and organic olive oil, asparagus roasted with grape seed oil and sea salt, spring mix with avocado, lemon and sea salt, or roasted sweet potatoes with grape seed oil and sea salt.
6. Eat a vegetarian soup or salad for lunch. Prepare it (or order it) with the intention of maximizing your nutrient intake. Consider Dr. Fuhrman’s Nutritarian Food Pyramid (below) when making your choices.
7. Practice Pigeon Pose, for one full minute on each side. Remember, the more you move your front foot forward, the deeper the stretch. Find your edge, and breathe into it. The back leg should be straight back behind you, and the hips are level.
8. After practiing pigeon on both sides, practice Cobbler’s Pose for one full minute. Keep your back flat, and reach the heart forward, for maximum effect. You may use your elbows to press into your thighs, to deepen the stretch.
9. On Sundays, prepare a double batch of quinoa on the weekend, and freeze for the week. Alternate between smoothies and quinoa for breakfast, and use quinoa as your veggie snack once or twice during the week. For breakfast, add a little grape seed oil, cinnamon, apples, walnuts, raisins, and sea salt as a base recipe. Then, as you become more familiar with quinoa for breakfast, start switching things up! Try cherries and walnuts, pears and apples, blueberries and bananas, and any other combinations that sound good to you. If you are feeling adventurous, try Garam Masala (Indian spice, available online or at Whole Foods) with golden raisins and walnuts–it’s my absolute favorite! A little spice goes a long way, so start with 1/2 tsp. cinnamon or Garam Masala, and add more as you see fit. Remember also that you don’t really need to sweeten these dishes, since they already contain fruit, but you may add a splash of maple syrup or honey if you think it will help you enjoy it more. For snack, add black beans, tomatoes, corn, and cilantro, plus a little honey, cayenne, and sea salt. The more you balance sweet, salty, bitter, pungent, sour, and spicy tastes, the more you will enjoy quinoa as a complement to your diet!
10. Find daily inspiration on my Facebook page. I will share quotes, and ancient wisdom to support the habits we are creating.
You can do this! It may seem too difficult to some, and too simple to others, but either way, trust the struggle. Don’t think, just do. I’m here to help, so please don’t hesitate to email your questions.