Your 28-Day Total Health Plan - Day 18

Day 18: Make Smart Swaps

For long-term healthy changes, deprivation will not work. The smarter option is to make smart swaps. That applies to all areas of lifestyle change, be it exercise or eating or handling stress.

So, for example, instead of depriving yourself of all sweet desserts, learn to make desserts and snacks with healthier options like using coco sugar and spices like cinnamon and nutmeg powder. If you dread going to the gym or it’s simply too much hassle, try getting a Resistance Band which you can use anytime anywhere for some really effective strength training exercises. The key is to do something you enjoy and can easily find time for.

Same goes for your eating habits: Swap white rice for brown or red or black rice, your roti prata for a multi-grain chia seed wrap, semolina pasta for whole-grain, and white sugar for coco sugar, or stevia.

Munch on baked almonds or walnuts instead of packaged salty snacks, make your own baked sweet potato fries instead of potato chips. And try baked fruit (like apples or pears sprinkled with cinnamon) in place of baked goods.

Today’s Recipe

For today, try this easy-to-prepare Salmon & Egg Wrap. It’s also great as a party food – just lay all the ingredients on a platter so your guests can prepare their own wrap.

INGREDIENTS
12 slices smoked salmon
3 hard-coiled eggs, shelled and sliced
100g baby spinach
6 multigrain wraps
For the mustard mayo:
100g light mayonnaise
3 tablespoons Dijon mustard
1/2 small red onion, very finely sliced

DIRECTIONS
1. Mix the mayonnaise and mustard, divide into 2 bowls, then stir the onion into one bowl.
2. Spread a layer of onion mayonnaise over each wrap, add 2 slices of smoked salmon, some sliced hard-boiled egg and a generous helping of spinach to each. Roll up tightly and cut each wrap diagonally into 2 pieces before serving with extra mustard mayo for drizzling.

Today’s Exercise
Mix up the Upper Body and Lower Body moves you have learnt over the past 2 days. Then walk for 5 minutes and run for 10 minutes. Repeat for a total of 2 run/walk intervals.

Your 28-Day Total Health Plan - Day 17

Day 17: The Fats of Life

As I have emphasized time and again, the number one cause of many chronic diseases like cardiovascular problems, pulmonary, neurological issues, rheumatology, even some cancers, is inflammation, brought about by our own immune system. As such, omega-3 fatty acids, great for cooling inflammation, are essential for a healthy heart and may protect against cancer, diabetes, and Alzheimer's disease. For optimal omega-3 intake, eat at least three weekly servings of oily fish (such as salmon, mackerel, herring, and sardines). 

Adding ground flaxseed to salads, smoothies, and yogurt can also up your omega-3 intake by delivering eicosapentaenoic acid (an omega-3 shown to enhance heart health as well as defend against depression).

Today’s Recipe

I love salmon – not only for its health benefits but great taste too. Here’s a Fast Salmon with Ginger Glazed recipe by Chef John which I found on allrecipes.com. Or if you are feeling really lazy, just steam your fillet with some miso paste, which I often do!

INGREDIENTS

4 pieces salmon fillets

Salt to taste

1/3 cup cold water

¼ cup seasoned rice vinegar

2 tablespoon coco sugar 

1 tablespoon chili paste

1 tablespoon finely grated fresh ginger

4 cloves garlic, minced

1 teaspoon soy sauce

¼ cup chopped fresh basil

DIRECTIONS

1.     Preheat grill for medium heat and lightly oil the grate.  (You can also use the air fryer.)

2.     Season salmon fillets with salt and place on preheated grill for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

3.     Combine water, rice vinegar, sugar, chili paste, ginger, garlic and soy sauce in a small saucepan over medium heat. Bring mixture to boil, reduce heat to medium and simmer until barely thickened.

4.     Sprinkle basil on top of the salmon; spoon glaze over basil and serve.

Today's Exercise

Give your lower body a rest today and focus on the Upper Body. Start in plank position. Lower yourself, then push back up, bringing your right knee toward the left shoulder. Repeat, switching legs. Do 8 to 12 reps. In addition, walk for 5 minutes and then run for 10. Repeat for a total of two run/walk intervals.

Your 28-Day Total Health Plan - Day 16

Day 16: Wake up Happy

Yesterday morning, I work up bright and early, reached work half an hour earlier, feeling really good and refreshed.

Before you roll out of bed today, make a mental list of five things that make you feel grateful. For me, the first thing I feel grateful for is that I have the opportunity to impact people each and every day! Just shifting your attention in that direction can make a big difference in your day.

Before the morning rush, do one delicious thing that feels good - stretch, walk, make some herbal tea, sip and savour it as you enjoy the morning - and let this moment set the tone for your day.

Today's Meal Plan

Getting your fill of antioxidants will help fight off a host of major diseases. In addition to eating a variety of vibrantly colored fruits and veggies, make sure your daily diet includes two cups of dark leafy greens (such as spinach) and one cup of fresh or frozen berries. For me, I make sure I have my glass of PowerCocktail in the morning as that gives me a minimum of five vegetables – spinach, cabbage, broccoli, green pepper, tomato and carrot, with the nutrients, fibre and  enzymes all intact, plus all the essential B vitamins.

Today's Exercise

Try some Lower-Body moves today. Start in squat position and hold for 2 counts. Straighten legs, rising onto balls of feet and reaching for the ceiling. Press shoulders away from ears; squeeze abs and butt, holding body in one long line. Do 20 reps.

Then, walk for three minutes and run for seven minutes. Repeat for a total of two run/walk intervals. 

Sore from yesterday? Take today easy - not off. Staying consistent for four straight weeks will help you form a lasting exercise habit that will stick with you all year.

Your 28-Day Total Health Plan - Day 15

Day 15: Add Some Spice!

Now that you have reached the halfway milestone of your 28-Day plan, it’s time to spice things up. Aim to add some spice or herb to every meal this week; not only do spices and herbs help to delight your tongue, each of them also has its unique medicinal properties.

Cinnamon, for example helps remove blood clots and prevents diarrhea; turmeric is a great source of the master antioxidant glutathione and helps prevent cancer. Ginger, too, has recently been found to be anti-cancer. Coriander is anti-inflammatory while licorice helps promote good lung health. Thyme stimulates the immune system, while lemongrass improves digestion. Fenugreek helps detox and reduce cholesterol. I can go on and on.

In your life, be it marriage, family or work, add some spice too by trying something you have never done before e.g. go skydiving with your partner, take your family to the Night Safari or ask someone you never talk to at work, to go for lunch with you.

Today’s Recipe

Try a simple breakfast today – banana on toast. Slice a banana on a slice of wholegrain bread, sprinkle some cinnamon powder on top and pop it into the oven toaster for 5 minutes. For a healthy snack at night, cut a piece of sweet potato into strips (I prefer the purple variety), sprinkle some cinnamon and rock salt on top. Toss the fries in olive oil and pop into the oven for 5 minutes.

Today’s Exercise

This is the week to take things up a notch and intensify your workouts.  Today, concentrate on Upper Body Moves. Begin in plank position. Lower yourself, then push back up, bringing right knee toward left shoulder. Repeat, switching legs. Do 8 to 12 reps.  

Then, walk for five minutes and run (not jog!) for five minutes. Repeat for a total of two run/walk intervals. And if you're sore after today, take tomorrow easy - not off

Your 28-Day Total Health Plan - Day 13

Day 13: Do Some Zen Cleaning

Congratulations, you are halfway through your 28-Day Total Health Plan. I hope you have continued to be mindful of what you eat (despite the many temptations over the weekend!). If you have not been vigilant, don’t beat yourself up. It’s never too late.

As I told you, it’s all in the mind – my focus is not to deprive you of good food, but rather introduce you to more healthylicious options. Whoever put the idea in your head that healthy food is not tasty? There are plenty of healthylicious options to tickle your taste buds, you just need to be adventurous enough to experiment.

Today is a good day to do some zen cleaning – make a household chore meditative by giving it your undivided attention. Focus on the physical sensations you experience while doing it, and give your mind restorative rest.

Today’s Meal Plan

If you feel you have been overindulging for the past few days, you may want to take today off again with the Detox Juice diet for the first half of the day and finish off with a good dinner with your family.

Today’s Exercise

Double up again today with both the Core Series and the Arm Toners. For cardio, warm up again with a five-minute walk, but this time try to jog for 20 continuous minutes.

After you've completed your detox and all of your workouts for the week, note how you feel now compared with two weeks ago. Swap stories and questions with the friends you have made at the Detox Camp, or simply share your comments here.