Tuesday, August 26, 2014

Self Mag Drop 10 + 7 Day | Detox

With the holidays coming up I've been looking for a good detox. So I went right to SELF MAG and saw their new detox and signed right up! I love these things!! I know they are quick fixes that suck when you try to bring it long term but for any special party or event it's my holy grail. So I did all of the dirty work and posted everything you need below. Bookmark it so when you need it - it's here!! XO, Erica


Consider this your reset button. Follow our clean-eating plan and slower-paced workout to reenergize your routine.
MOVE YOUR BODY
Take your workouts down a notch—just for seven days. This plan puts your body in active-recovery mode with a strategic program created by celebrity trainer Larysa DiDio: nontaxing cardio plus yoga poses paired with athletic stretches. "You'll flush out toxins and rejuvenate your body, so when you turn up the intensity again, you're primed to sculpt, burn and recover faster," she explains. Sweat (a little). Do 30 to 60 minutes of light cardio three days this week before your toning moves. Tone up. Every day, complete each of the four moves, shifting smoothly from part A to B and back again. Then repeat.
GO VEGETARIAN
Delicious to eat and filled with protein, our recipes are balanced and satisfying. You'll want to make them long after detox week. Start with a smoothie. Each 350-calorie breakfast shake has antioxidant-rich fruit, vegetables and extras, such as cacao and green tea. Eat clean. Lunch (450 calories) and dinner (500 calories) pack fiber-rich whole grains, healthy fats and protein into each meal. Since the plan cuts out added sugar and alcohol, you'll avoid bloat, and your skin will look clearer. Enjoy indulgences. Have two 150-calorie snacks a day, whenever you need a bite. These keep your metabolism revved and ensure you never feel deprived.
QUIET YOUR MIND
Stress can knot your muscles, increase fat and sugar cravings, and spike the hormone cortisol, all of which can lead to belly fat. To change your body, you have to change your mind, too. Meditate daily. An Eating Behaviors review of studies found that women who meditate eat more mindfully, which may help with weight loss. Take 10 minutes per day to sit with eyes closed; focus on breathing. Each exhale (through your nose) should last twice as long as the inhale, DiDio says.Sleep enough. Catching seven to eight hours of sleep per night will help keep your waistline trim. Women who slept an average of six hours or less gained more than 2 inches over six years, an Obesity study reports.


DAY 1    DAY 2      DAY 3      DAY 4
DAY 5      DAY 6      DAY 7



>> YOGA MOVES <<



RECIPES:


SHOPPING LIST:
Produce
Apple, green (1)
Arugula (3 cups)
Avocado (2)
Bananas (5)
Basil (1 bunch)
Broccoli florets (1 small head)
Cabbage, purple (1 head)
Carrots (1 large bag)
Cauliflower (1 head)
Celery (1 heart)
Cilantro (1 bunch)
Cucumber (1 medium)
Edamame (1 3/4 cups cooked, shelled)
Eggplant (1 medium)
Garlic (2 bulbs)
Ginger, fresh (1 piece)
Kale (1 large bunch)
Lemons (2)
Lime (1)
Mango (1)
Medjool date (1)
Mushroom, portobello (1 large)
Mushrooms, cremini (1 cup)
Mushrooms, white (16 oz)
Onion, red (1 large)
Onion, yellow (1)
Orange (1)
Parsley (1 bunch)
Pear (1)
Peppers, red bell (2)
Peppers, yellow bell (2)
Pomegranate seeds (2 tbsp arils or 1 fruit)
Potatoes, red (3-4 small)
Scallions (1 bunch)
Tomato (1 large)
Tomatoes, cherry (1/3 cup)
Zucchini (2)

Meat/Dairy
Almond milk, unsweetened
Cheese, cheddar, shredded (1/4 cup)
Cheese, feta, crumbled (1/4 cup plus 2 tbsp)
Cheese, goat, crumbled (1/2 cup plus 2 tbsp)
Cheese, Havarti (1-oz slice)
Cheese, mozzarella, shredded (3 tbsp)
Cheese, Parmesan, grated (1/3 cup)
Eggs (7)
Milk, lowfat
Orange juice
Soymilk
Tofu, extra firm (1 block)
Tofu, silken (1/3 cup)
Yogurt, Greek, 2-percent-fat (2 1/4 cups)

Bakery
Bread, 6-inch pita, whole wheat (1)
Bread, whole wheat (2 slices)
Bread, whole-wheat hamburger bun (1)
Tortillas, corn (3)
Refrigerator/Freezer
Beets, cooked (1/4 cup)
Blueberries, frozen (1 cup)
Pineapple chunks, frozen (1 cup)
Pizza dough, whole wheat (16 oz)
Strawberries, frozen (1 1/4 cups)
Veggie burger, Amy's Bistro (1)

Grocery
Almond butter
Brown rice
Buckwheat noodles
Cacao nibs
Canned black beans (1 can)
Canned chickpeas (1 cup)
Canned diced tomatoes (1/4 cup)
Canned tomato sauce, no salt added (1/2 cup)
Canned vegetarian refried pinto beans (1 can)
Chia seeds
Chili powder
Chipotle powder
Chopped pistachios (2 tbsp)
Cinnamon
Cocoa powder
Coconut flakes, unsweetened
Corn chips
Cumin
Dried basil
Dried oregano
Dried thyme
Espresso powder
Flour, whole wheat
Garlic powder
Green tea
Hemp seeds
Kalamata olives
Mayo
Miso paste, white
Mustard
Olive oil
Olives, black, sliced
Panko breadcrumbs, whole wheat
Pepper
Peanut butter
Penne, whole grain
Quinoa
Rice vinegar
Roasted red peppers
Salsa
Salt
Salt, kosher
Sesame oil, toasted
Sesame seeds
Soy sauce, reduced-sodium
Sriracha
Tahini
Tamari, low sodium
Turmeric, ground
Vanilla extract
Vegetable oil cooking spray
Vinegar, balsamic
Vinegar, red wine
Wasa crispbread
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