Your 28-Day Total Health Plan - Day 8

Day 8: Call Out the Stress Busters!

Say no to multitasking (for today at least). Focusing on just one to-do list item at a time helps control your stress and boosts your productivity. To stave off distractions, shut off your cell phone and (if possible) disconnect from the Internet while you're plugging away at a particular task.

Look over your stress log and make a note of any patterns or repeated offenders. To stop those stressors from setting off tension and anger, pick a phrase to repeat whenever you're faced with your top triggers.

Choose something to say that has a special meaning to you, but don't include any negative words. You could say “Peace,” or “Shalom” and repeat it silently with each exhale. Or something like “Everyday, in every way, things are getting better,” which is more plain-language but still soothing.

When you wake up in the morning, do the alternate nostril breathing exercise that Angeline taught you all. Sit comfortably, with your eyes half-open in a soft gaze, exhale for a count of 4 and then inhale for a count of 2. Elongating the exhale can be incredibly calming.

Today's Recipe
Another exclusive healthylicious recipe from my good friend Alicia: Mackerel on a Bed of Mashed Sweet Potato.

INGREDIENTS (serves 4)

4 Fillet of fresh Mackerel

4 pieces of sweet boiled potato

2 teaspoon of melted butter

2 tablespoon of quick melted cheese (shredded)

1 teaspoon of coco sugar

1 tablespoon of olive oil

1 lemon

2 teaspoon light soy sauce

Rock salt to taste

DIRECTIONS

Mash boiled sweet potato while it’s hot , then put in the melted butter,  coco sugar (optional) & quick melted cheese and mix it well.  Lay the mixture in a baking dish and set aside.

Marinate the mackerel with squeezed lemon juice, 2 teaspoons of soy sauce and a pinch of salt over the fish for about 10 minutes. 

Grease frying pan with 1 teaspoon of olive oil and fry lightly for 1 minute on both sides and set aside.

Lay your slightly cooked mackerel on top of the mashed sweet potato in the baking dish. Bake for 5 minutes then serve.

Today's Exercise

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

Today, go once through the Core Series, and begin your transition from walking to running: Try to walk for ten minutes and jog for five, or start out in any interval that's comfortable for you.