Your 28-Day Total Health Plan - Day 9

Day 9: Take Time to De-Stress

Spend a few minutes or an hour on an activity that engages and de-stresses you (Chinese calligraphy, reading, cooking - not playing games online shopping or watching Korean drama!). You might even try out a new way to tame your tension.

Make sure you allow yourself time for a good breakfast at home today, wake up 15 minutes earlier if you have to. If you are with your family, make sure you put away your mobile phones and talk to each other, or simply enjoy each other’s company and the breakfast in front of you.

Be aware of what you are taking for your meals today. Make sure you have a quarter of your plate filled with whole grains (such as barley, buckwheat, quinoa, brown rice or steel-cut oats) or whole-grain varieties of bread, tortillas or pasta. Unlike the refined grains found in white rice and white bread, whole grains are packed with heart-healthy fiber, vitamins, and minerals.

Take five to six smaller meals a day. But don't skip meals or let hunger run you off the rails. 

And don't forget to share pictures of your meals on your Personal chat group and take your measurements as well!

Today's Recipe
This Creamy Kale Salad from Martha Stewart gets its decadent texture from avocado and walnut or olive oil, instead of dairy-based dressings.

INGREDIENTS

1 ripe avocado, halved, seed removed

2 tablespoons white wine vinegar

2 teaspoons Dijon mustard

3 tablespoons walnut oil or extra-virgin olive oil

Rock salt and freshly ground black pepper

1/2 bunch kale (8 oz.), stemmed and coarsely chopped

1 small red beet, peeled and thinly sliced

1 sweet, crisp apple, cored and cut into thin wedges

1/2 cup toasted walnuts, chopped

DIRECTIONS

Combine avocado, vinegar, mustard, and oil in a food processor. Pulse until smooth. (It will be thick.) Season with salt and pepper.

Combine kale, beets, apple, and walnuts in a large bowl. Toss with avocado dressing. Season with salt and pepper. Serve immediately.

Today’s Exercise

Focus on core and arm strength this week, while increasing your cardio.

 
For an Arm Toning exercise, try the Pilates swimming move: Lie on your belly with arms and legs extended out straight. Lift the left arm and right leg off the floor as high as you can without bending the elbows and knees. Then switch to the alternate arm and leg. Alternate quickly for 30 seconds each set.

Walk for 15 minutes and jog for 5. Speed isn't important - just keep your feet moving.