MONDAY DETOX

How was your weekend?  Did you stick to your nutrition goals or did you indulge? 

 If you're having a "Saint Monday" and want to pull the blankets over your head, here's a strategy to help you detox your body and get on with your day, get back on track with your diet (any kind of diet: you eat, therefore you diet!) and feel great.

 1) Before getting up: stretch in bed, bend your knees and roll them side to side 10 times, then bicycle in the air 30 turns. 

 2) Now, get up, have a few sips of water, run in place for 30 seconds pumping your arms, and take a shower, do your hair & makeup (or shave), put your clothes on and go.

 Keep your food intake light for the day.  If you indulged during the weekend, no problem to lower your calories to 600 for the day to balance out.  Choose non-fat yogurt (calcium and probiotics), vegetables with lots of fiber to eliminate that cholesterol, and from the cabbage and leek family to help your liver clean up.  Stay light on protein to give your kidneys a rest, and chose water, tea, yerba matè and low-sodium broths as your hydration source.

 **** Monday night football snack alert!!! If you must snack-and-dip, chose raw veggies with low-fat hummus, apple slices, or a few cherries with Roselle (hibiscus) tea ****

 Monday Morning Detox -

6 oz plain NF yogurts, 6 cherries, 2c green tea -

165 cal, 11g pro, 25g carb, 350mg calcium

Monday Detox Lunch:

2c spinach leaves, 2 egg whites, 1 small apple, 1c green tea.

150 cal, 12g pro, 25g carb, 150 mg calcium

Monday Night Detox:

1c Leek Soup, whole grain toast, 6oz NF yogurt, 1c green tea.

250 cal, 16g pro, 50g net carbs

Click for leek-veloute recipe

Total for the day: 600 calories, 105g carbs, 40g protein, 12g fiber, 1000 mg calcium, & 100% of DRI for Vit. C, Vit A, Folate, B12 & riboflavin - Only 600mg sodium