Cheers! You’re in the final stretch to feeling stronger, more confident and beautiful!
Be Proud of your Commitment
Though the challenge is ending this week, your commitment is not! You are at the critical point of forming a habit with your routine. Consider what you’ve been able to accomplish during these past few weeks, and how your body and mind feel. Did you stay in thigh-work without breaking, and perhaps even work a little lower? Did you complete that final pushup, and maybe discover that you really can do a few more on the balls of your feet than you thought? Did you get a better night’s sleep? Marvel in your results, and carry them forward.
It’s Time to Restore
Hydration is the remedy for after a good workout to restore the body’s natural electrolytes.
• Avoid: Salt and foods that contain preservatives and flavor enhancers, such as monosodium glutamate, table salt, nitrates and sulfites.
• Why: These foods are natural diuretics. Fluids move fluids, so drink lots of water and juice and eat foods that have high water content.
• Try: Coconut water, cucumber juice, watermelon juice, kombu kelp, lettuce, zucchini, pineapple and asparagus.
Feeling too Hydrated?
• Make a Cucumber Flush Juice. This juice, which is a natural diuretic, is perfect for those days when you feel like your body is holding a little extra water (see the below for the recipe).
Inflammation is the body’s natural response to injury and irritants.
• Avoid: Foods common to the American diet, like gluten, refined sugar, caffeine, processed meats and dairy.
• Why: Most Americans eat a diet full of inflammatory foods which can lead to obesity, diabetes, stroke, and heart disease.
• Try: Eating foods in their natural state (fresh veggies, fruits, seeds, grass-fed meats, organic poultry, herbs) all naturally have anti-inflammatory properties.
• Make a Chai-Spice Shake. Loaded with anti-inflammatory properties, this creamy shake boasts the fragrance of garam masala and the natural sweetness of dates. (see the below for the recipe).
Natural Pain Reliever
• Avoid: Foods that promote inflammation like white sugar, white flour, alcohol. caffeine, processed foods, soda, and foods with artificial flavorings and sweeteners.
• Why: Numerous studies have shown curcumin’s anti-inflammatory effects to be comparable to the potent drugs hydrocortisone and phenylbutazone, as well as over-the-counter anti-inflammatory agents such as Motrin.
• Try: Ginger’s cousin Turmericcontains the pigment curcumin, which has even more benefits for the body. Curcumin is a completely natural pain reliever, and thus eliminates pain without toxic side effects such as ulcer formation and intestinal bleeding that are possible when taking leading pain-relieving drugs. Incorporate turmeric (juice, pills, powder), Sour cherry juice, Calcium lactate, Traumeel and Arnica supplements into your diet.
• Make Turmeric Ginger Lemonade. Turmeric has long been used to reduce pain and to support digestion and liver health. To keep this powerful anti-inflammatory lemonade a low-glycemic treat, use stevia to sweeten it. (see the below for the recipe)
Recipes from Urban Remedy
Recipes are created by Urban Remedy Founder, Neka Pasqaule. These recipes are featured in her book, “Urban Remedy, The 4-Day Cleanse Retreat Book” available at UrbanRemedy.com.
Cucumber Flush Juice
1 ½ cucumbers
1 daikon radish
2 Granny Smith apple
1-inch knob fresh ginger
Cut the vegetables and apples as needed into pieces that will fit into the chute of your extraction juicer. Then, following the manufacturer’s instructions, juice all of the ingredients in the order given. Pour into a tall glass.
Makes 1 serving
Chai Spice Shake
1 ½ cups (12 fl oz/375 ml) cashew milk
½ cup (2 oz/60 g) unsweetened shredded dried coconut
4 Medjool dates, pitted and coarsely chopped
½ teaspoons garam masala
3 tablespoons raw protein power (we recommend Sunwarrior brand)
In a blender, combine all of the ingredients and blend on high speed for 45 seconds. The smoothie should be smooth and thick. Pour into a tall glass.
Turmeric Ginger Lemonade
2 lemons, peeled
1-inch (2.5-cm) knob fresh turmeric
1-inch (2.5-cm) knob fresh ginger
1 1/2 cups (12 fl oz/375 ml) filtered water
Liquid stevia to taste
If necessary, cut the lemon into pieces that will fit into the chute of your extraction juicer. Following the manufacturer’s instructions, juice the lemons, turmeric, and ginger in that order. Flush the juicer with the water to extract any additional juice from the turmeric and ginger. Pour the juice into a tall glass and stir in the stevia.
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