Are you feeling overwhelmed about what to eat every day to stay healthy, nourished, and energized? Exercise is SO important, but it’s only part of the equation because as I always say “you can’t exercise your way out of unhealthy eating”. A healthy diet is essential for glowing skin, weight loss, and a nourished mind, body and soul. So if you are looking to step up your kitchen game and implement a healthy eating schedule and menu into your 2021 regime, I have a meal guide for you! Just keep scrolling for a few of my favorite tricks and tools for creating a schedule and menu filled with colorful, nourishing foods that help me feel strong and satiated.
So, let’s start with WHAT to eat. Of course, to keep your body happy and healthy and free of toxins, I recommend eating the best foods you can find (and afford), ideally organic, and locally, ethically sourced and harvested. All of my favorite recipes are filled with what I liked to call Fascia Foods -- check out my Fascia Foods blog to learn all about them. These are foods that give you a GLOW from the inside out by nourishing your skin, your gut, and your fascia. Some of my favorites are citrus and peppers, which have a high vitamin C content; beans, greens and chia seeds, which are high fiber and beneficial for gut health; bone broth, which contains amino acids and collagen; and even certain herbs and minerals, which boost metabolism and decrease inflammation. ALL of these foods boost the body’s ability to create collagen, which is essential for beautiful skin, and healthy fascia and tissues. You can check out the Ideal Day Meal Guides in my Aligned Life Studio for some of my favorite ways to combine these fascia-boosting foods into delicious recipes.
The HOW of eating is vital for keeping your body healthy and energized, and especially for keeping portion sizes and cravings in check, too. And by “how,” I mean eating mindfully. Try to eat slowly, and appreciate each bite -- I usually think about the good each bite of my food is doing for my body, which keeps me from devouring my food and allows me to listen to my body more carefully. When you take each bite mindfully, you are in tune with your body, and it’s easier to maintain portion size because you will be immediately aware when you are full. This way, you will appreciate your food more, AND you won’t accidentally overeat. Amazing, right?
Now for the WHEN, which is so important for giving your body the time it needs to digest, and keeping your body nourished and energized so it can support you all day long. The morning is such an important time because it sets the tone for the entire day, so I like to follow a philosophy of a nutritious, satisfying breakfast, and a lighter dinner, with delicious snacks throughout the day to keep my body nourished and thriving. This philosophy aligns with intermittent fasting, which I highly recommend if you are looking to reboot your metabolism. Intermittent fasting is actually a very simple practice -- simply finish your dinner by 7pm, don’t consume anything besides herbal tea or water before you go to sleep, and don’t eat again until 9am. This gives your body 14 hours to reset, reboot, and heal, and it gives your digestive system a much-needed break, which allows other healing systems in your body time to work their magic. Of course, this schedule is flexible, and you can adjust these time windows to fit your personal schedule, but I recommend you respect the 14 hour fast, especially if weight loss is your goal.
During the week, I try to wake up early, usually around 6:30am, and start my day with an intention or affirmation. Next, I head to the kitchen for a little morning hydration -- a large glass of warm or room temperature water with freshly squeezed lemon juice. My morning lemon water is an essential part of my daily routine -- it’s not only delicious and refreshing, but the lemon water improves digestion, cleanses the liver, alkalizes the body, flushes out toxins, AND gives you a vitamin C boost. Sounds like a pretty great way to start off the day, right? I like to follow my lemon water with coffee, then get my body moving with a workout, or movement medicine, and then finally break my fast with a hearty, nutritious breakfast. As always, listen to your body -- if you tend to get light-headed before a workout, maybe eat 3-5 almonds right before you start moving to give your body a little boost of energy. Follow your scrumptious breakfast with an energy-boosting and nourishing lunch, snack, and dinner, and start your fast again!
So, are ready to schedule out your meal plan and give intermittent fasting a try? I thought so. Take a look at my Ideal Nourish Schedule below for a little scheduling guidance.
IDEAL 14/10 NOURISH SCHEDULE
(14 hours to fast/10 hours to eat)
7:00am wake up
7:30am lemon water
8:00am movement medicine
9:00ambreak the fast
7:30pm broth or herbal tea*
10:30pm magnesium before bed*
*as long as broth, tea and magnesium is under 50 calories, you are still “officially” fasting
This schedule should give your metabolism the boost it needs to kickstart your 2021 and if you want recipes to go with this - you can find them as an Aligned Life Studio member.
Remember, if you have any health conditions, hormone imbalances or blood sugar issues, intermittent fasting may not be a healthy choice for you. As always, please consult your doctor or nutritionist before trying this plan. And, if you are looking for new ways to break a sweat before you break your fast in the morning, check out my Aligned Life Studio, which is FULL of toning and cardio sequences on the mat, rebounder, and foam roller. You can give the Studio a try with a FREE 7-day trial! Or, check out my blog all about the amazing benefits of the walking workout, for a simple, easy and meditative cardio and sculpting workout.
Plus if you are interested in exploring more of my Fascia Foods, the next TSY Community Challenge launches in May. This includes my "Fascia Foods" Meal Plan and Recipe Guide packed with tasty, nutritious and easy recipes to guide you through the 10 week program. I've developed this plan so that it's a balanced, tasty, and a sustainable way to eat to help you achieve your health, vitality and weight loss goals.
Here’s to a happy, healthy year! Lo xx