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Bestselling author, The Carb Sensitivity Program and The Hormone Diet, Dr. Natasha Turner,  provides tips on how to have a healthy holiday day.

www.clearmedicine.com
@drnatasha

Sometimes making a change begins with just one action, one step, and one day. If you are not yet on the road to health, you can begin with this sample of a healthy day to get you moving. You can tweak the hours if you need to, just use this as a guide. Remember the old adage that definitely rings true when it comes to nutrition, "if you fail to plan, you plan to fail."

6:30 – 7:00 am: Drink two cups of warm water with lemon each morning. This simple habit increases the flow of digestive juices, helps to cleanse the body and resets our pH balance, making us less acidic, which helps reduce the risk of disease. If you have sugar or carbohydrate cravings, add 1 tsp.of glutamine powder into the water.

7:00 – 7:30 am: Do 30 minutes of cardiovascular exercise on an empty stomach. This will reduce elevated morning cortisol levels and burn extra body fat.

7:30 - 7:45 am: Enjoy a smoothie each morning during the work week for breakfast. In a blender, combine protein powder, two tbsp of ground flaxseed, plain organic yogurt and lecithin with some berries and water. For eight power smoothie ingredients, read this. Drink it on your way to work if you need to. Meet your basic supplement needs effortlessly by taking Clear Essentials Morning and Evening formulas.



During your day:
Have a snack that contains protein at mid-morning and mid-afternoon each day. Pack two snacks and a lunch for the office each day.

Great snacks include an apple with some almonds, a boiled egg, tomatoes with balsamic dressing and a piece of feta cheese, hummus with veggie sticks, 4% allegro cheese or a piece of string cheese.

Keep a 1.5 L bottle for water on your desk and fill it each morning, keeping in mind that you should finish it by the end of the day. Fill a thermos or a nice tea pot with hot water, put in three or four green tea bags and let it steep. Drink the tea throughout the day in addition to your water. Be sure to steep your green tea to allow the active ingredients to reach full potency.

6:00 – 8:00 pm: Eat your hormonally-balanced dinner before 8 pm to avoid weight gain, earlier is better. Remember that two-thirds of your plate at mealtimes should be occupied by carbohydrates: one-third salad and one-third veggies. The other third should be your protein. Your fats may fall on top of your carbohydrate selections (as an olive oil or salad dressing, for instance) or be consumed within your protein selections.

I recommend including a starchy carbohydrate like brown rice, sweet potato or squash (about ½ a cup or the size of your fist) with your evening meal, rather than your lunch or breakfast. Avoiding starches at breakfast will aid appetite and craving control during the day while enjoying them in the evening will to improve your sleep. This simple habit will also help to maintain consistent energy throughout the day, but still some of you may prefer having your starch at lunch.

9:30 – 10:00 pm: Spend some time alone, even if it is just 15 minutes, to breathe deeply, meditate, ponder, review your goals or write in a journal to wind down before bed and collect your thoughts. Designate this time as YOUR time daily.

10:30 – 11:00 pm: Aim to get to bed before 10 or 11 pm in a darkened room for optimal recovery, and to maximize the release of melatonin and growth hormone. Most sleep experts agree that 7-8 hours a night is optimal.

However, some people may require more or less sleep than others. If you wake without an alarm and feel refreshed when you get up, you're likely getting the right amount of sleep for you.

Repeat the very next day and you will be well on your way to optimal (and hormonally balanced) health.

Recipes:

Lovely Lentil Soup



Serves 4


Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 sweet potato, peeled and diced
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • 1-inch piece fresh ginger root, peeled and minced
  • 1 tablespoon curry powder
  • 1 teaspoon cinnamon
  • 1 teaspoon sea salt
  • 1 cup dry red lentils
  • 4 cups vegetable stock
  • 2 tablespoons tomato paste

Directions:

  1. Heat the olive oil in a large saucepan over medium heat. Add the sweet potato, onion, garlic and ginger and cook until vegetables are softened.
  2. Stir in the curry powder, cinnamon and sea salt and cook for a few more minutes.
  3. Add the lentils, vegetable stock and tomato paste and mix well. Bring to a gentle boil, reduce heat and then simmer covered for 30 minutes or until lentils are cooked. Remove from the heat and serve.

Nutrition Information (per serving):
Calories 325 | Carbohydrates 44.5 g | Protein 16 g | Fat 9 g | Fibre 7.5 g

Roasted Chicken with Garlic and Herb-baked Sweet Potato Fries



(Serves 4)


Roasted Chicken:
Ingredients:

  • 1 roasting chicken, about 4–5 pounds
  • Juice of 1/2 lemon
  • Salt and pepper to taste
  • 1 small onion, quartered
  • 1/4 teaspoon dried rosemary
  • 1/2 teaspoon dried thyme
  • 2–3 tablespoons roughly chopped fresh parsley
  • 1 tablespoon melted butter

Directions:

Preheat the oven to 350°F. Rub the inside of the chicken with lemon juice; sprinkle with salt and pepper. Place the onion quarters, rosemary, thyme and parsley in the chicken cavity. Place the chicken in a shallow roasting pan and roast for about 20 minutes per pound. Baste with the melted butter halfway through baking. The internal temperature should
register about 165°F on a meat thermometer inserted into the meaty part of the thigh.
Serve the chicken (about 4 to 5 ounces per person) with the fries and a side salad of mixed greens.

Sweet Potato Fries:
Ingredients:

  • Non-stick Olive Oil Spray
  • 1 1/2 pound sweet potatoes, peeled, cut into 1/2-inch batons
  • 1–2 tablespoons extra-virgin olive oil
  • Salt and pepper to taste
  • Herbamare Spicy Aromatic Sea Salt to taste (optional)
  • 2 tablespoons chopped fresh Italian parsley
  • 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
  • 1 garlic clove, minced

Calories 369 | Protein 30 g | Fat 14 g | Carbohydrates 33 g | Fibre 5 g

Smootie:



Protein smoothie: blended with  1 scoop DREAM + almond milk or water + ice cubes + ½ cup frozen blueberries/strawberries + 2 to 3 tbsp Hemp Hearts + 1 tsp cinnamon + 1 to 2 scoops clear fiber or solufiber.
Blend solid ingredients then add whey protein after.

Bedroom Essentials:

  • Great mattress
  • Sleep mask, all natural organic bedding
  • Light blanket
  • Low light alarm clock or gentle-rousing alarm clock
  • Air purifier
  • Blackout curtains
  • Lavender oils and other desired calming oils
  • Bath salts for pre-bed bath soak
  • Melatonin




Furniture provied by Ikea: 

 
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LIVESTRONG® LS9.9IC Exercise Bike, $1999.99

  • The LiveSTRONG® LS9.9Ic commercial grade indoor cycle for the home. The LS Air Flight saddle and adjustable seat and handlebars allow the user to get into the ideal position to limit the stress and strain on the body
  • Resistance is created by the cantilevered brake system, creating friction by increasing pressure on the brake pads
  • A Kevlar® multi-ribbon v-belt creates a very quiet, smooth and powerful drive system
  • The extra heavy 40 lbs (18 kg) fly wheel creates substantal inertia, translating into a very smooth comfortable workout that mimics outdoor bike riding
  • The LiveSTRONG® Air Flight saddle is highly adjustable (up, down, forward, back and pitch) allowing you to find a comfortable workout position
  • The racing style handlebars adjust up and down allowing you to find a comfortable workout position. Integrated grip pulse allows you to track your heart rate throughout your workout. Its dual-sided aluminum pedal and cage with toe clips and straps give your feet a secure position as you ride

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