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Feeling Top Notch with Zero Restrictions Attached

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Danielle from @weworewhat reached out to me about a swim shoot she has coming up and tips to feel top notch. So this naturally inspired me to share my approach on how to jump start feeling your best with zero restriction attached. I would recommend to try this on as an experiment with yourself, and with applying food combining principles to your daily life; but most importantly introducing this into your life so that you can stay consistent with your practice which will make the most impactful shift of all. #Consistencyiskey in experiencing results with anything.

First and foremost, this is not a recipe for torturing yourself to get “skinny.” Those are not words that are even in my vocabulary. And I would highly recommend taking it out of yours. Get rid of these toxic words that only have a negative impact on you.

I am not a doctor. I am not a dietician. I am simply sharing something that works very well for me when I am not feeling my best and want to get back to a place of feeling in complete alignment with myself. Please note the last thing you’ll be doing is counting calories, weighing yourself, or using a measuring tape. Matter of fact- throw all of that shit out the window. It will just mess with your head and get in the way of the process moving through you instead of trying to force something that’s not natural.

Here’s the sample plan I made for Danielle and my go-to recommendations that personally always make me feel pretty damn good.

Mindful Eating/Living

Warm Water with Lemon + Probiotics:

  • Having the warm water with lemon jump starts digestion and also helps me feel less anxious.

Coffee: Oat Milk Latte

  • I’m a huge coffee drinker. (I like this oat milk and this sweetener).
  • Or use any non-dairy milk you love.

Breakfast: Detoxifying Smoothie

  • 1 1/2 cups Water 
  • 1/2 cup coconut water if you have
  • 1 frozen or ripe banana +ice
  • 1 cup berries of your choice (I love blueberries, raspberries, and strawberries)
  • 1/2 inch peeled ginger
  • 1 celery stalk
  • 1 handful romaine lettuce
  • 1/2 cup spinach
  • Juice of 1/2 lemon
  • Juice of 1/2 lime
  • 1 tbsp. mint (optional if you have)
  • 1/2 peeled cucumber
  • 1 date (don’t be afraid of an f-ing date and a frozen banana! The reason I recommend adding these foods in regularly is because it will cut back on you searching to add in sweets after every meal).

This serves about 4, but I drink 2 servings (2 large glasses). You can save the rest in the fridge for the next day or freeze for another day.

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It only felt right to share these photos with this post. Wearing Danielle Bernstein for Macy’s.

Lunch: Salad + Avocado Toast

Medium to large raw salad:

  • Assortment of greens. (I love romaine, arugula, chopped kale).
  • Cucumber
  • Tomato
  • Red onion (extra detoxifying)
  • Sauerkraut
  • Carrots
  • 1/2 avocado
  • 1 tbsp. olives, chopped (for all my salty lovers like me, this keeps me from shoving a bag of chips down my throat after a meal because it satisfies that salty craving)
  • 1/2 cup chickpeas or black beans (preferably cooked and soaked because it’s less bloating, but let’s be real–a can will do)
  • My Simple Salad dressing

In addition to this salad, I would also have a slice of avocado toast: (or add beans that you love to your salad; 1/2 cup chickpeas or black beans; preferably cooked and soaked because it’s less bloating, but let’s be real–a can will do)

Dinner:

For the plant based:

For those who prefer animal products:

  • Start with a small side salad–it could literally be cucumber, romaine, tomatoes with simple salad dressing
  • Have raw before cooked (click here to learn more about food combining; esp. for people who eat meat, I think it’s a really great read).
  • Cooked veg options–sautéed broccoli, mushrooms, and/or kale in a little vegetable broth and avocado oil
  • Fish or grilled chicken (wild fish or organic chicken if you can)

Snacking:

I truly believe that when you eat until you’re fully satisfied, you’re less likely to feel the need to search for snacks because you’re full. If you’re hungry between lunch and dinner, I recommend these 2 options: a green juice or sliced cucumbers, peppers, carrots with an organic hummus or just on their own with squeezed lemon on top.

Bed Time Tea:

I would suggest drinking a detoxifying tea an hour before bed so you’re not up all night peeing. My favorite caffeine free tea is Sakara Life’s Detox Tea (use code XOMELISSAW). I also love dandelion tea but would alternate this every other night.

Things to note:

I would recommend avoiding alcohol at all costs until you feel really good again until having a drink again here or there.

I would limit caffeine to once a day if you can. If you do feel the need for another caffenated beverage, I would have watered down homemade black or green tea.

If you’re feeling bloated, I recommend Arrae’s Debloat supplement. I only take 1 and as needed. *** I do not take this everyday and do not recommend to; it’s only when you’re feeling bloated and when needed. But following food combining principles will definitely reduce your bloating.***

Meditations:

I would recommend to do a 10-15 minute meditation in the morning because it sets the tone for your day and you’ll feel much more at ease when challenges arise.

Top 3 that I recommend:

Movement:

Day 1: 11 Min Dance Warmup + 40 Min Full Body Yoga Pilates Using Your Own Body Weight

Day 2: 17 Min Full Body Using Your Own Body Weight + 16 Min. Ultimate Express Counter Series

Day 3: 23 Min. Full Body Power Flow using 1 lb. Weight + 12 Min. Arms with 1 lb. Weights

Day 4: 11 Min. Dance Warm-Up + 12 Min. Standing Series with Chair or Wall

Day 5: 54 Min. Full Body w/ Band and 1 lb. Weights

Day 6: 27 Min Inner/Outer Thigh + 12 Min. Arms with 1 lb. weights

Day 7: 28 Min. Full Body with Dance Warm-Up + 19 Min. Planking Full Body using 1 lb.Weights

I’m sharing an amplified workout schedule for the person whose really looking to step up their workout game. Most importantly, listen to your body. If it’s too much doing 2 flows a day, do what feels good for you. And trust me, there’s a method to my madness of using your own body weight and alternating with props.

And last but not least, I recommend drying brushing and using the lymphatic drainage paddle at least once a day. For a deeper dive on this click here. I dry brush before the shower and do lymphatic drainage after the shower with oil. (My favorite paddle is this one).

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