Your 28-Day Total Health Plan - Day 4

Day 4, Fri 1 Nov: Cultivate a Routine

Now that you're sleeping 30 minutes earlier, start cultivating a bedtime routine that will set you up for sounder slumber. Use that half hour to unwind with a book, a bath, listening to music, simple stretching, or any activity that helps you mellow out.

Starting today, make a habit of taking five deep breaths each time you feel yourself tensing up or losing your cool. Remember the alternate nostril breathing exercises we taught you at the camp?  As you inhale, imagine the air filling you up like a glass of water, filling in all the spaces in your torso. As you exhale, visualize yourself physically letting go of your stress, anger, and anxiety. Repeat as often as needed.

When you get home from work, try to keep your surroundings as quiet as possible. Home is where we relax and recharge. If it's constantly buzzing with noise - whether the TV is on or the kids screaming or dishwashers running – our brains are going to be overstimulated. For more soothing sounds, turn on some  mellow music.

Today’s Recipe

Try this delicious almond and chicken soup with sweet potato, collards, and ginger.

INGREDIENTS

4 cups chicken stock

1/2 yellow onion, diced

1 minced garlic clove

1 large sweet potato, peeled and diced (2 cups)

8 ounces boneless, skinless chicken breast, cut into 1-inch pieces

1/2 cup smooth almond butter

1 cup collard leaves, coarsely chopped

2 tablespoons minced fresh ginger

Coarse salt and freshly ground black pepper

1 lime, cut into wedges

DIRECTIONS

Combine the stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for 20 minutes.

In a small bowl, whisk together the almond butter and 1/2 cup of the soup mixture into a thick paste. Add the collard leaves and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter paste. Season with salt and pepper.

Ladle the soup into bowls, and squeeze with lime wedge.

Today’s Exercise

Add five more minutes to your daily walk - for 20 minutes total today - and do some Back Strengthening exercises.