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Spring Tune Up
Published on May 14, 2017
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Spring Tune Up
Week 1
Basics - how the program will run
Goals - please share if you haven't
Spring foods
- what to eat
-what to include
- this is what you should focus on this week
quick about pantry organization
snack options
breakfast
and then open up to questions.
Goals - please share if you haven't
Spring foods
- what to eat
-what to include
- this is what you should focus on this week
quick about pantry organization
snack options
breakfast
and then open up to questions.
Photo by northern green pixie
Menu Plans
released Saturdays for Weeks 2 & 3
This week we are focusing on cutting back on processed foods, sugar, caffeine and sodas, some dairy and gluten if you wish.
You will focus on spring foods and the super glow foods (will get to), adding them into your diet as frequently as possible.
Menu plans - week 2 & 3 will contain grocery lists, recipes and 7 days of breakfast, lunch, dinner, desserts and snacks.
You will focus on spring foods and the super glow foods (will get to), adding them into your diet as frequently as possible.
Menu plans - week 2 & 3 will contain grocery lists, recipes and 7 days of breakfast, lunch, dinner, desserts and snacks.
Photo by jules:stonesoup
Setting up your pantry
clean out, stock up, organize
Set up your pantry for success!
In your workbook is a pantry guide. You can also listen to Organizing Your Kitchen Webinar from Gayle Gruenberg and I.
https://youtu.be/-v6TOlBUDNQ
In your workbook is a pantry guide. You can also listen to Organizing Your Kitchen Webinar from Gayle Gruenberg and I.
https://youtu.be/-v6TOlBUDNQ
Photo by Chiot's Run
Check this out
in your workbook
Set your goals
and share them!
Today, we focused on goal setting - be sure to set your goals and intentions for this week
Everyone take a moment after this call to SHARE your Goals on facebook, introduce yourself.
Share your goals now.
Everyone take a moment after this call to SHARE your Goals on facebook, introduce yourself.
Share your goals now.
Photo by JohnONolan
Tune In
signs, symptoms, cravings
Will stress this concept throughout the program. But the emphasis is this first week.
Tune in to your body, because if you are not aware of the problem you cannot find the answer.
If you don't know what is causing the cravings, you cannot overcome them.
If you don't know what your body is saying, you cannot tell it differently.
Take time to listen.
Tune in to your body, because if you are not aware of the problem you cannot find the answer.
If you don't know what is causing the cravings, you cannot overcome them.
If you don't know what your body is saying, you cannot tell it differently.
Take time to listen.
crowding out
with delicious food!
Will stress this concept throughout the program.
Right now, don't focus on getting everything exactly right.
Focus on adding in the good!
Right now, don't focus on getting everything exactly right.
Focus on adding in the good!
Photo by Jaafar Alnasser Photography
Snack options
We will go over snack options and you will get a list. For now, think fruit, veggies, hummus, whole grain crackers, nuts, seeds, etc.
Photo by kayepants
Breakfast
How can you elevate it?
In the future, I will share with you some of my favorite breakfasts. Until then, think one word: ELEVATE using the spring foods and superglow foods
Oatmeal: add blueberries & strawberries, ground flax, coconut oil
Smoothie - use greens and berries
Eggs - add spinach and kale
Even pancakes - add in a mashed banana and chia seeds, top with berries & ground flax
Oatmeal: add blueberries & strawberries, ground flax, coconut oil
Smoothie - use greens and berries
Eggs - add spinach and kale
Even pancakes - add in a mashed banana and chia seeds, top with berries & ground flax
Photo by geishaboy500
Don't forget to hydrate
what you pull out and break down needs to go somewhere
Water, herbal teas, make water fun! I will send more information that in the future. You can also look ahead in your workbook for information, although I recommend going day by day for the activities.
Photo by djking
Untitled Slide
Spring Foods
Cleansing, purifying, detoxing, fat burning, renewing
Spring is liver season.
Time for cleansing, renewal and detoxing.
The best time to lose weight and increase energy!
Time for cleansing, renewal and detoxing.
The best time to lose weight and increase energy!
Photo by Muffet
spring guidelines
- Lightly cooked, steamed
- Add in more raw
- Juices, smoothies, soups
- Cleansing herbal teas
- Exercise - get moving!
- Prayer, meditation, reflection
- Garden, be in nature
Photo by Robert Gourley
spring Grocery List
- Radishes
- Sprouts
- Arugula
- Asparagus & Peas
- Onions, garlic, chives
- Apricots
- Cherries & Strawberries
- Spinach
- Herbs! Cilantro, parsley, rosemary
Pungent flavors. Break down fat, detox the body.
Radishes; break down fat, aid in digestion
Sprouts - encourage new growth, full of LIFE, living capacity
Arugula: sharp, peppery, digestive aid, high anti-cancer properties
Peas: Medicinal for liver and spleen, high in vitamin a, calcium and potassium
Onions, alliums: powerful pathogen cleansers, anti-inflammatory, anti-cancer, cleans out the junk and gunk
Apricots lubricate the lungs and are good for dry cough, constipation & asthma
Cherries: increases energy, removes excess body acids, and blood stagnation, good remedy for gout, numbness in extremities. High in pesticides if not organic, so soak in vinegar and clean well.
Strawberries: breaks down excess toxins in liver, antiviral, removes tartar from teeth
Radishes; break down fat, aid in digestion
Sprouts - encourage new growth, full of LIFE, living capacity
Arugula: sharp, peppery, digestive aid, high anti-cancer properties
Peas: Medicinal for liver and spleen, high in vitamin a, calcium and potassium
Onions, alliums: powerful pathogen cleansers, anti-inflammatory, anti-cancer, cleans out the junk and gunk
Apricots lubricate the lungs and are good for dry cough, constipation & asthma
Cherries: increases energy, removes excess body acids, and blood stagnation, good remedy for gout, numbness in extremities. High in pesticides if not organic, so soak in vinegar and clean well.
Strawberries: breaks down excess toxins in liver, antiviral, removes tartar from teeth
Photo by coniferconifer
spring herbs
- Parsley, Cilantro
- Dandelion
- Lemon Balm
- Licorice
Tonify, detox, strengthen, nutrient packed. pulls out heavy metals, digestive aids, liver strengtheners, anti-viral
Make pesto, buy pesto, add to salads, drink teas - dandelion and lemon balm
On Day 4 sharing some of my favorites
Make pesto, buy pesto, add to salads, drink teas - dandelion and lemon balm
On Day 4 sharing some of my favorites
Photo by quinn.anya
Untitled Slide
How to add these in:
Salads,
Sandwiches
Snacks
Desserts
Kale: sprinkle with lemon juice, then massage the kale gently to break down the fibers
Wild Blueberries: Buy frozen at WF, TJ, Costco. Defrost some overnight to add to oatmeal, cereal, or just to snack. Make a quick sorbet with frozen blueberries and banana. Add to smoothies.
Avocado: Spread on bread, eat whole with lemon juice and sea salt
Spinach: salads, steam, cook, soups. Don't eat daily, and don't eat if you have trouble with oxalates - meaning KI or GB stones.
*If you have hypothyroidism, the general consensus is to eat your greens cooked or steamed.
Salads,
Sandwiches
Snacks
Desserts
Kale: sprinkle with lemon juice, then massage the kale gently to break down the fibers
Wild Blueberries: Buy frozen at WF, TJ, Costco. Defrost some overnight to add to oatmeal, cereal, or just to snack. Make a quick sorbet with frozen blueberries and banana. Add to smoothies.
Avocado: Spread on bread, eat whole with lemon juice and sea salt
Spinach: salads, steam, cook, soups. Don't eat daily, and don't eat if you have trouble with oxalates - meaning KI or GB stones.
*If you have hypothyroidism, the general consensus is to eat your greens cooked or steamed.
