circuit change

You have to make the call you’re afraid to make.

You have to get up earlier than you want to get up.

You have to give more than you get in return right away.

You have to care more about others than they care about you.

You have to fight when you are already injured, bloody, and sore.

You have to feel unsure and insecure when playing it safe seems smarter.

You have to lead when no one else is following you yet.

You have to invest in yourself even though no one else is.

You have to look like a fool while you’re looking for answers you don’t have.

You have to grind out the details when it’s easier to shrug them off.

You have to deliver results when making excuses is an option.

You have to search for your own explanations even when you’re told to accept the “facts.”

You have to make mistakes and look like an idiot.

You have to try and fail and try again.

You have to run faster even though you’re out of breath.

You have to be kind to people who have been cruel to you.

You have to meet deadlines that are unreasonable and deliver results that are unparalleled.

You have to be accountable for your actions even when things go wrong.

Morning Intentions

morning thoughts, feelings & intuitions:

I am grateful for:

health goal for today:

inspired action: I will…

fun, relaxation, & adventure for today:

___________________________________________________________________

Evening Reflections

o   morning intentions

o   water w/lemon   

o   fresh air                             

o   prayer/meditation

o   conscious breathing        

o   laughter

o   home cooked food (  x)    

o   physical activity                          

o   visualized my future

o   mindful eating           

o   meaningful connections     

o   quality sleep

  High Quality Nourishment

Hydration/Water (how much?):______________________________________________

Vegetables & Greens:_____________________________________________________

Fruits:__________________________________________________________________

Whole Grains:____________________________________________________________

Healthy Fats:_____________________________________________________________

Movement/Exercise: _______________________________________________________

  How I felt today

Mood:  ______________________________          Digestion:__________________________

Energy:______________________________          Cravings: __________________________

  Today I appreciate myself for:

  Choices that did not serve me or support me:

{GREEN SMOOTHIES}

You will need a blender, an open/positive mind, and mason jars (highly recommended)

Smoothie Making Tips

1. Prep night before. If time is an issue or you're often rushed in the morning make the night before. Although you will get the most nutrients from smoothies/juice shortly after making, it's better to make the night before than not have one at all. Being organized will help reduce stress and make this challenge a breeze. Smoothies will keep for up to 24 hours in the fridge. Store in mason jar, air tight.

2. Keep frozen fruit on hand. While fresh, seasonal, organic fruit is best, it's not always possible. Take advantage when it is and have some frozen options so you don't get stuck without necessary ingredients.

3. Rotate your greens. Different leafy greens contain different nutrients and you want to take advantage of that. Also all leafy greens contain alkaloids which in large amounts can be poisonous. However in small quantities they help strengthen our immune system. By rotating our greens we avoid building up alkaloids in our system. If you have kale Monday, try spinach Tuesday and parsley Wednesday. If you have the same green two days in a row it's not a big deal just try avoid having the same greens every day.

4. Basic 60/40 formula. If you are new to green smoothies go for 60% fruit and 40% greens. As you drink more green smoothies you'll start to notice you need less fruit.

5. Blend greens and water (base) together first. This will help blend up the greens much better, adding fruit after for optimal taste.

MIX & MATCH GUIDE TO CREATE YOUR VERY OWN SHAKES:

>Base Ingredients:

coconut water filtered water nut/seed milks brewed herbal teas (warm, cold or room temp)

>Fruits (frozen or fresh- add ice if using fresh)

mango peaches strawberry pears banana cucumber avocado lemon papaya lime blueberries

raspberries apple

*to avoid throwing out rotten fruit, cut ripe fruits like banana, mango, papaya, avocado into slices, store in zip lock bag, (lay out flat or you will have big frozen fruit chunks) and store in freezer. Use when you’re ready to make a smoothie.*

>Greens

kale collard greens spinach arugula parsley

>Sweeteners

basil mint bok choy micro greens

swiss chard dandelions watercress sprouts

beet/carrot/radish TOPS

fruits (most fruit will add sweetness, especially berries & dates) stevia agave

>Superfoods

maca sea salt spirulina acai powder chlorella raw cacao goji berries flax, chia, hemp seeds

>Healthy Fats & Proteins

raw nuts/nut butters (cashews, almonds, walnuts) non dairy milk (almond, hemp, rice, coconut) coconut (shredded, oil) avocado

>Extras

cinnamon carob nutmeg vanilla (powder or extract) ginger (fresh or powder)

flax oil plant-based protein powder (Vega, Sun Warrior, Nourish, Peaceful Planet, Living Harvest)

SMOOTHIE RECIPES:

Here is just a few examples to get you started... I’m confident you can whip up some delicious creations all on your own, have fun experimenting!

Tropical Green

1 cup coconut water Small handful of ice Large handful of spinach 2 bananas

2 clementine Vanilla (VEGA) protein powder Chia seeds

Blue Blizzard

1 cup almond milk 1⁄2 cup frozen blueberries 1-2 handfuls of kale 1 large scoop of almond butter Small handful of frozen banana or one fresh (optional) Vanilla (VEGA) protein powder

Mango Ginger Bliss

1 cup almond milk 1⁄2 cup of ice 1 mango 1⁄2 knob ginger, grated Large handful cashews Large handful of swiss chard or parsley

Mint Chocolate- Post Workout Treat

1 cup coconut water (or filtered water) 1⁄2 cup of ice 1 avocado Large handful spinach (kale or collard greens) 1 tsp of spirulina (or superfood of choice)

1⁄2 tsp of cacao powder 1-2 scoops of chocolate protein powder (Sun Warrior)

{GREEN JUICES}

Getting started... scout out local juice shops that are conveniently located by your home, on your way to/from work or in the Circuit of Change area : ) (refer to the guide in my email)

If you are new to juicing try to incorporate 1-2 “green” juices per week. After a few weeks increase to 3- 4 per week and eventually go for one a day! (same goes with green smoothies)

Union Square/Chelsea Area- the “juice shack” outside Coffee Shop, Pressed Juicery, Organic Avenue, Bread & Butter Deli, Juice Press, Terri, Blossom Du Jour, Starbucks

**Look for fresh, organic, cold pressed, and unpasteurized; however fresh juice is better than no juice. Looking to start juicing at home?

Recommended “starter” juicer (buy on Amazon) (between $59-199) Breville Juice Fountain or Multi Speed Jack Lalanne Power Juicer Cuisinart Juice Extractor

Hamilton Beach

JUICE RECIPES:

Sweet & Simple

1 Cucumber 1 lemon 2 handfuls of basil Wash cucumber and remove skin if not organic. Cut off lemon rind. Juice both and drink immediately. If you don’t have a juicer simply cut slices of cucumber and lemon and add to filtered chilled water.

Summer Sensation

1⁄2 cup watermelon (seeded and cubed) 4-5 stalks of kale 1 cucumber 1 lime

few sprigs of mint Juice watermelon and cucumber. Cut and squeeze lime into juice. Stir and drink immediately. Can also add a spring of mint and ice to make extra refreshing. And just increase amount of everything to make a pitcher and enjoy with friends!

Green Go- To

1/2 cucumber 1/2 bunch of Kale 4 celery stalks 1 lemon one small knob (about 1⁄2 inch or less) of ginger root granny smith apple Wash all the produce. Cut off bottom of the celery and core the apple. Juice the cucumber, kale, celery, ginger and apple. Cut lemon in half and squeeze into juice. Stir and drink immediately.

Skin Cleanser

If you can only make time for ONE new healthy ritual for the next 30 Days that will improve your health, let it be this..... Start the day out with a mug of warm water and the juice of half a lemon. It's so simple and the benefits are just too good to ignore.  Warm water with lemon: 1. Boosts your immune system  Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure. 2. Balances pH Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they're alkaline (the citric acid does not create acidity in the body once metabolized). As you wellness warriors know, an alkaline body is really the key to good health. 3. Helps with weight loss Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster. And, my experience is that when I start the day off right, it's easier to make the best choices for myself the rest of the day. 4. Aids digestion The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. 5. Acts as a gentle, natural diuretic Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy. 6. Clears skin The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. 7. Hydrates the lymph system This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can't perform all of it's proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don't want to mess with a deep state of dehydration! Drink up! Stay Hydrated! and Rock this 30 day challenge! : )

    grains... couscous, old fashioned rolled oats, kamut, brown rice pasta, wild/brown/basmati rice, quinoa, buckwheat 

  beans/legumes... lentils, chickpeas, black beans, navy beans (make sure canned beans are bpa free)

  nuts/seeds (raw, unsalted)... almonds, walnuts, cashews, pine nuts, sunflower, pumpkin, chia, hemp, flax

  dried fruit... cherrie, cranberry, raisins

  oils/vinegars/sweetners...cold pressed olive oil, grapeseed oil, unrefined safflower or seasame oil, red wine vinegar, balsamic vinegar, raw apple cider vinegar, almond/cashew butter, natural organic peanut butter, agave, pure maple syrup