DrinkGreen4Life’s 7 Day Detox Challenge for Beginner’s! DAY SIX!

DrinkGreen Spring Clean

Day 6

You made it to Day 6!!  If you have not already its ok to jump and scream for joy!!   In the beginning of this journey you did not imagine a week with no meat, no bread, nothing white, daily green smoothies and daily exercise, BUT you did it!!  You are in the last 24 hours of the challenge and you survived!  Prepare your mind to focus on ways to continue eating healthy and a daily exercise routine!  If no one has told you let DrinkGreen say:  WE ARE SO PROUD OF YOU ALL!!

Below you will find:

Daily Tip

Daily DrinkGreen Smoothie

Dinner Suggestion

Exercise Tip

Reminder

 

  • Daily Tip 

We have repeatedly stressed the importance of focusing on changing your life over dieting and losing weight. It is more effective and less stressful to focus on your health instead of dieting. By focusing on making sure you are the healthiest you can be…..losing weight will be an added bonus. Diets last for a short period of time…. Your health is FOREVER.

Here are some ways to focus on health over weight…

Making health your primary focus can ultimately aid your efforts to achieve permanentweight loss. A sole emphasis on weight loss can sometimes lead to extreme or temporary diet plans. A focus on health that involves gaining knowledge of nutrition, establishing a daily workout regimen and getting adequate rest on a regular basis can help you establish important life habits that will naturally result in your ideal weight.

Increase Your Knowledge of Nutrition

Adequate nutrition is a prime requirement for a healthy body. Making health a priority means ensuring that you meet the daily requirements for the nutrients that your body needs to metabolize your food, repair cells, eliminate toxins and provide sufficient energy. Eating a well-balanced diet consisting of proteins, carbohydrates and healthy fats is essential.

An important element of increasing your nutrition knowledge is reading ingredient labels. In an effort to limit unhealthy oils and fats, and foods high in sugar or unwanted chemicals, be sure to read the labels on packaged foods. Whenever possible, it’s best to eat whole foods. A diet rich in whole grains, fruits, vegetables, fish, nuts, seeds and healthy oils is often recommended for delivering necessary nutrients and helping you to achieve permanentweight loss.

Establish a Regular Workout Regimen

Exercise is an important component of achieving long-term weight loss goals. A daily workout regimen is important for increased circulation, muscle development and good heart health. Focusing on the health aspects of daily exercise is important for warding off a long list of diseases that result from a sedentary lifestyle. A daily fitness regimen has the potential to leave you feeling stronger, leaner and more flexible.

When designing a daily exercise regimen, be sure to choose activities that energize and reinvigorate you. This will increase your desire to exercise daily. It’s also much healthier for your sense of well-being when you spend your time engaged in activities that are fun and not a chore. With a daily commitment to exercise, you will experience a decrease in health issues and an increased metabolism that naturally leads to permanent weight loss.

Reducing Stress through Adequate Rest

Rest and relaxation are also important factors in making health a priority. With the demands of a fast-paced society, rest often takes a backseat to other life activities. However, rest and relaxation are important for keeping you free of disease and reducing the stress levels that sometimes lead to overeating and giving little thought to food choices. When you sleep the recommended seven to eight hours each night, your body retains a healthy hormonal balance. Sleep deprivation leads to hormonal shifts that increase your desire to eat and decrease your ability to feel full. A good night’s rest will make you more resilient to daily stresses, allowing you to make healthy food choices and to keep your commitment to workingout. When you make health a priority in your life, your ideal weight will be a natural byproduct, limiting your need to go on diets.

Source: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/making-health-not-weight-loss-your-ultimate-goal.html#b

  • Daily DrinkGreen Smoothie

Citrus Green Smoothie, makes 2 or more servings, 121.6 calories per serving, calorie credit to MyFitnessPal.com

  1. Spinach – Raw, 1.5 cup
  2. Orange – Medium 2/3
  3. Red or Green – Grapes, 10 grapes
  4. Fruit – Grapefruit – Medium Ruby Red
  5. Green Tea
  6. Honey , 1 tbsp
  7. Chia Seed, 1 tbsp

Vitamin A 78.2%, Vitamin C 70.2%, Calcium 21.9%, Iron 6.6%, total fat 2.4g, Sodium 21.8mg, Potassium 281.2mg, total carbs, 26.1g, Dietary fiber 6.2g, Sugars 18.1g, Protein 3.4g

  • Dinner Suggestion

Sauteed Green Beans & brown rice 

  1. 3 tablespoons black bean sauce
  2. 3 tablespoons soy sauce
  3. 2 cloves garlic, minced
  4. 1 ½ tablespoons rice wine vinegar
  5. 1 inch ginger root, minced
  6. 1 shallot, sliced
  7. 1 tablespoon honey or brown sugar
  8. sesame oil
  9. plenty of green beans
  10. Red Pepper flakes (optional)
  11. 1-2 Cups of brown rice
  • Exercise Tip

Yes we all have busy schedules! Simply try to take at least 20/30 minutes a day for yourself and MOVE YOUR BODY….EXERCISE! You don’t always have to do a full workout at one time, you can break up the time! You can do 15 minutes in the morning and another 15 minutes at night if that is what works best for you. It does not matter the time of day the goal is to JUST DO IT!!  Keep your mind and body focused on the goal!!  A HEALTHIER YOU!

  1. basic crunches: sets of 10 repeat
  2. 5 times basic squats: sets of 8 repeat 4 times
  3. back leg lifts: sets of 8 repeat 4 times
  4. jumping jacks: sets of 8 repeat 4 times

Repeat!

You can also do several sets of the exercises shown in the picture from the BlackGirlsWorkOutToo DVD above.

  •  Reminder

Stay away from Whites food! 

White foods should be avoided completely under the premise that most of these foods contain simple carbohydrates, which increase insulin production and trigger cravings for more carbohydrates.

Foods to steer clear of on this diet include white rice, white flour, sugar, and potatoes, salt and milk.

Here is a link detailing why you should stay away from white foods…not only for weight loss…but for your health.

Source: http://www.everydiet.org/diet/no-white-foods-diet

 

Be encouraged that you are not alone but an IMPORTANT part of OUR Common Unity (Community). We are not encouraging diets or focusing on losing weight….. We are DETERMINED to CHANGE our lives. This is very important to sustaining a healthier life and the time is now. You have been using this past 7 days to begin telling yourself something different! To start making different and better food choices….slowly… as we all know changing your life is a process. This is a NO GUILT PROCESS… take your time…BUT DO IT. Know that you are IN the ongoing process and BE PROUD that you have reached THIS point. Your lifestyle change journey does NOT end with this challenge! You are changing your life… One day at a time! EVERYDAY!

 

The Ladies of DrinkGreen4Life,

~Ife & Renee~ 

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DrinkGreen4Life’s 7 Day Detox Challenge for Beginner’s! DAY THREE!

DrinkGreen SpringClean

Welcome to DAY 3

Day 3 Challengers!  By now you should really be patting yourself on the back! You should all be feeling a lighter in some areas already! We know we do! You should be getting very acquainted with leafy greens during this week.  Whether in your green smoothies or a nice green salad!  There are so many ways to be creative and experiment. Kale, romaine lettuce, arugula, spinach and other leafy green vegetables are both rich in fiber, low in calories and taste great in Green Smoothies! Remember you are NOT on a diet you are changing your lifestyle…. Remind yourself of this as much as possible!

Lets get started on DAY 3!

Below you will find:

Day 3 Tip

Green Smoothie Recipe 

Dinner Suggestion

Exercise tip

Reminders

encouragement 

  • Day 3 Tip

SALADS!!! 

Salad helps: Feel free to load your salad up with as many veggies as possible add flavor to your salad by adding some of your favorites fruits. Salads can be VERY filling and enjoyable, be creative! Most salads full or color will help keep your meal exciting even without the meat.

4 Healthy Reasons to Eat a Salad Today & Everyday

Making one simple change to your diet – adding a salad almost every day – can pay off with plenty of health benefits.

1. Eat Salads for the Fiber

It’s hard to believe that something we can’t even digest can be so good for us! Eating a high-fiber diet can help lower cholesterol levels and prevent constipation.

Not only that, says Barbara Rolls, PhD, author of The Volumetrics Eating Plan, eating more fiber can help you feel fuller, eat less, and ultimately lose weight.

2. Eat Salads for the Health Benefits of Fruits and Vegetables

Many experts agree that Americans need to eat more fruits and vegetables (especially dark green and orange vegetables) and legumes — all popular salad ingredients. David Jacobs, PhD, professor of Public Health at the University of Minnesota, says in an email interview that there is plenty of evidence that nutrient-rich plant foods contribute to overall health.

If you frequently eat green salads, you’ll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.

For years, researchers have noted a link between eating lots of fruits and vegetables and lower risks of many diseases, particularly cancer. A recent study from the National Cancer Institute suggests that people whose diets are rich in fruits and vegetables may have a lower risk of developing cancers of the head and neck — even those who smoke and drink heavily. Foods found to be particularly protective include beans and peas, string beans, peppers, tomatoes, carrots, apples, nectarines, peaches, plums, pears, and strawberries.

3. Eat Salads to Cut Calories and Increase Satisfaction

If losing weight is your goal, you may want to start your meals with a green salad. Studies have shown that eating a low-calorie first course, like a green salad of 150 calories or less, enhances satiety (feelings of fullness) and reduces the total number of calories eaten during the meal.

Rolls, lead researcher of the study, suggests that “bigger is better” as long as the salad is bigger in volume, not in calories – which means more veggies and less dressing and other fatty add-ons.

“We saw reductions in consumed calories when people ate salads that were 1 1/2 cups and 3 cups in volume but around 100 total calories,” she says. The 3-cup, 100-calorie salad reduced the total calories consumed at the meal by about 55.

4. Eat Salads to Get Smart Fats

Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables appears to help your body absorb protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables.

A recent study from Ohio State University measured how well phytochemicals were absorbed by the body after people ate a salad of lettuce, carrot, and spinach, with or without 2 1/2 tablespoons of avocado. The avocado-eaters absorbed eight times more alpha-carotene and more than 13 times more beta-carotene (both of which are thought to help protect against cancer and heart disease) than the group eating salads without avocado.

If you dress your salad with a little olive oil, there may even be some additional years in it for you. Italian research on people aged 60 and older has suggested that a diet that includes plenty of olive oil and raw vegetables is linked to reduced mortality.

Source: http://www.webmd.com/food-recipes/features/4-healthy-reasons-eat-salad-today

 

  • Daily DrinkGreen Smoothie Recipe

Peach/Mango Green Smoothie, 137.1 calories per serving, *calorie credit to MyFitnessPal

  1. 2 cups of spinach
  2. 1 medium peach
  3. 1 small mango
  4. 1/4 banana
  5. ground flaxseed
  6. 2 cups green tea
  7. 1 tbsp honey

*makes 2 or more 8oz servings*

Vitamin A 59.5%, Vitamin C 21.5%, Calcium 3.6%, Iron 5.3%, Total Fat 3.2g, Sodium, 26.3mg, Potassium 514.4mg, Total Carbs 25.8g, Deitary Fiber 4.8g, Sugars 21.6g, Protein 3.4g

 

  • Dinner Suggestion:

Stir fry vegetables sauteed in olive oil, lemon juice and garlic with veggie burger over brown rice

  1. Fresh Green Beans
  2. Broccoli
  3. Asparagus
  4. Spinach
  5. green peppers
  6. onions
  7. garlic
  8. tomatoes
  9. scallions
  10. veggie burger
  11. 1-2cups Brown Rice

 

  • Daily Exercise Tip:  

Take the time to plan your workout for the day even it is only for a minimum of 20 minutes.  If you have your blackgirlsworkouttoo dvd  get ready to  burn those calories off!  For our challengers that do not have the dvd here is a few  basic and general exercise tips that may help. Remember…You must exercise and maintain a healthy eating routine in order to see progress.  Make sure you have some water handy as you want to keep your body hydrated as much as possible.  

side Leg lifts   sets of 8 repeat 2 times

Jogging In Place  1-2 minutes rest 20 seconds then repeat

Squats sets of 10 repeat 4 times

Basic Crunches  sets of 10 repeat 5 times

Jumping Jacks sets of  8 repeat 2 times

REPEAT!!

  • Reminder 

Make sure your green smoothies have more vegetables to fruit ratio. Eat 5 small meals dont let your body go into starvation mode. Dont focus on losing weight.. FOCUS ON YOUR HEALTH, the weight loss will be an added bonus to a healthier you! MOST importantly WATER, WATER, WATER! Drink all the water you can!

Be encouraged that you are not alone but an IMPORTANT part of OUR Common Unity (Community). We are not encouraging diets or focusing on losing weight….. We are DETERMINED to CHANGE our lives. This is very important to sustaining a healthier life and the time is now. Use this 7 days to begin telling yourself something different! To start making different and better food choices….slowly… as we all know changing your life is a process. This is a NO GUILT PROCESS… take your time…BUT DO IT. Know that you are STILL IN the ongoing process and BE PROUD that you have reached THIS point. One day at a time.

*Remember to use the hashtag #DGSpringClean with all your challenge posts!*

The Ladies of DrinkGreen4Life

~Ife & Renee~

#DGSpringClean

please visit us on Facebook http://facebook.com/DrinkGreen4Life

 

 

 

 

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