The 4-Week Plan at a Glance
Week 4: Thinking Outside the Box
It’s time to get started! I’ve made the following plan super simple in several ways. So while it might look like a lot of information, this plan is going to save you loads of time while delivering amazing results. You’ll wake up your mind with daily mindful exercises to keep you focused so you don’t waste energy feeding negative feelings. You’re going to eat delicious home-cooked meals, but because of how I’ve designed the Mind Your Body meals, you’ll actually be saving time in the kitchen. Plus, you’ll get a daily workout in fifteen minutes that will work every muscle from every angle.
Before you get started, there are just a few housekeeping items we need to handle.
Believing in yourself is the first step, but nailing down your intention in writing and having a plan of action will give substance and stickiness to your goals. In one University of Pennsylvania study, women who had a clear vision of how their weight loss success would happen, the commitment it would take, and the focus and motivation they’d need lost twenty-six pounds more than women who just proclaimed that they would lose weight without thinking it through. The difference happens when you blend your positive mindset with a realistic action plan—which is what we’re doing right now. I have found that success is most often gained from going after specific positive desires and taking specific, sensible steps to achieve these goals. Personally, I want to feel stimulated. So that drives me to change my course of action and try new things, which in turn causes me to increase my deserve levels in all ten categories from fitness to family and friends to goals.
Grab your notebook and a pen, and have a seat. Relax your body by taking a few slow, deep breaths. Now, think of something someone else is doing right now that sounds thrilling to you, and write it down. For example, maybe you have a friend who is training for a triathlon or climbing Mount Kilimanjaro.
Next I want you to write down three specific feelings that you wished you felt more of on a regular basis—for example, passionate, carefree, and worthy.
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Once you’ve finished this exercise, it’s time to write down specific goals. This is about setting yourself up to succeed, so make sure your goals are realistic and specific (for example, I want to lose twenty pounds, or I want to be able to do fifty push-ups).
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Write down your deserve levels.
Before you begin, copy your deserve levels below from these pages. You’ll repeatedly track your changes and progress on these deserve levels as you move through the next twenty-eight days.
Categories | Deserve level ratings | What number would you realistically like your deserve level to be? |
1. Fitness | ||
2. Nutrition | ||
3. Family and friends | ||
4. Nest | ||
5. Spiritual condition | ||
6. Work | ||
7. Attitude | ||
8. Finances | ||
9. Hobbies and interests | ||
10. Dreams | ||
Your total score (a perfect score is 10 x 10 = 100) | ||
Now let’s start to bridge the gap in these numbers!
Remember that the Mind Your Body plan is centered on incorporating a Whole-istic approach that includes your mindset, moves, and meals to create the most positive environment for unstoppable success. The more fully you implement the tools, rules, and exercises, the more you’ll absorb the 10 Core Concepts for Optimal Success.
In the mindset sections, you’ll find an affirmation for each day. In addition, turn to the page prescribed for that day in chapter 9, you’ll find an extended list of exercises that relate to that day. It’s great to start with the affirmation in this chapter, but if you truly want to see the results that come from living by the Core Concepts for Optimal Success, it’s important to incorporate the mindful exercises in chapter 9.
In the moves sections are workouts in a specific order for that particular day, with links to detailed instructions and pictures. The moves are organized day by day to work different body parts in a specific sequence; for a well-balanced body, do them in order. Keep these things in mind:
Listen to your body. Only do exercises that feel comfortable. If any move bothers your knees, back, hips, or any other body part, stop immediately.
Balancing. If you have trouble balancing in any of the exercises, keep a sturdy chair nearby.
Footwear. I like working out barefoot, and most of the workouts are designed to be done shoeless, but it is best to mix it up by wearing shoes from time to time so that you work your muscles differently.
Kneeling. If you find any of the kneeling positions uncomfortable, use a folded towel to support your knees.
In the meals sections for each day, you will see the recipe name and a number or numbers in parentheses. The number in parentheses indicates which serving you are eating of the recipe you prepared.
For example, let’s take a look at what’s for dinner for day 2: Ginger Lentil Soup (2 of 2) and Simple Kale Salad (1 of 3). This tells you that you are eating your second serving of the soup (you had the first serving of soup for lunch on day 1), and your first serving of the salad. You’ll pack up portions 2 and 3 of the salad and store them in your refrigerator for later meals. You’re going to be having kale salad as part of dinner for day 3 and as part of lunch on day 5.
What About Beverages?
Besides the power drinks, make water your favorite beverage for the next twenty-eight days, and hopefully for the rest of your life. As far as the rest . . .
Coffee
I’m not a coffee drinker. I love the smell but not the taste. That said, if you love your java, stick to one cup a day in the morning, as research shows it provides lots of antioxidants and is safe in moderation.
Tea
Feel free to drink green or black tea in the morning. Tea has been shown to be full of antioxidants, may protect against some cancers, lowers stress, improves cholesterol levels, and slightly increases metabolism.
Alcohol
I like to have a cold beer every week or so, but this program is designed to be fully alcohol-free for the next four weeks, so raise a glass with sparkling water.
Any time you see a recipe listed that has more than one serving and no other directions, you’ll store the leftovers in the refrigerator.
Mind Your Body is designed for one person. If you are cooking for a family, feel free to double recipes where it makes sense. You may end up with a bit extra for leftovers, but many recipes are freezer friendly, and extra portions can be saved for future lunches.
You’ll find easily printed weekly shopping lists here, here, here, and here. Make a point to review your shopping list a night or two before beginning the new week to see what items you need and what you already have. You’ll buy the most before starting your first week. I’ve designed the 4-week plan to be superior in nutrient quality but extremely budget friendly.
On days 7, 12, 22, and 28, I’ve designed dinner to be shared with a friend or family member. Not only will these dinners be an opportunity to increase your family and friends deserve level and nurture your social skills but you’ll share a delicious meal and an enlightened way of life with your loved one. Plus, you’ll make your friends happy, because you’ll be sending them home with leftovers!
I’ve included four delectable desserts.
Coconut Truffles
Gooey Chocolate Power Brownies
Peanut Butter Avocado Cookies
Vegan Chocolate Mousse
Pick the treat you’ll enjoy the most and prepare it for your first friends night on day 7. The remaining dessert can be stored in the refrigerator or freezer to be spread out over the three remaining weeks.
There are two muffin recipes. Each makes twelve muffins. Please choose the recipe you think you’ll enjoy most and bake it at the beginning of week 1. Put two muffins in the refrigerator, and bag and freeze the remaining ten. Each week, take two muffins from the freezer and have them as a bonus snack on an afternoon or evening when you feel extra hungry. At the end of the first four weeks, you’ll have four muffins left for two more weeks.
In the menus, you may find a dish that won’t work for you because of dietary restrictions, allergies, or personal reasons. If so, return to the list and choose a different option. Be sure to adjust your shopping list accordingly.
Soup: Vitamin A Soup (8 servings)
Salad: Quinoa Sweet Potato Salad (6 servings)
Entrée: Curried Spinach and Sweet Potato Freekeh (5 servings)
Sides: Spinach and Navy Beans (4 servings)
To change your body, it is crucial to be a realist and know where you stand. Weigh yourself first thing in the morning and write your daily weight in your journal. This will help you track your progress. A realistic goal is 1 to 2 pounds per week. Start now by numbering a page from 1 to 28, and write your goal weight next to day 28.
Day | Weight |
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(Goal Weight) | |
This week is about change and making an investment in yourself, who you want to be, and what you put out into the universe.
Note: The number of servings per recipe is shown in parentheses.
“I move forward in life with confidence and sincerity, wanting only to do good. I love exactly who I am today. I am strong and capable.”
Do the day 1 mindset exercises.
Breakfast: Spinach and Mushroom Omelet (1 serving)
Snack: Watermelon Juice (1 serving)
Lunch: Tomato, Avocado, and Hearts of Palm Salad (1 of 2); Ginger Lentil Soup (1 of 2)
Snack: Handful of almonds
Dinner: Seared Salmon Steaks (1 of 2); Garlic Spinach (1 of 2)
Quick tip: To make almonds more digestible and help you get maximum nutrients from them, place them in a glass of water in the fridge and let sit for one hour before consuming.
“I handle everything I encounter with clarity and patience. I let go easily.”
Do the day 2 mindset exercises.
Breakfast: Coconut Muesli (1 of 8)
Snack: Watermelon Juice
Lunch: Seared Salmon Steaks (2 of 2); Tomato, Avocado, and Hearts of Palm Salad (2 of 2)
Snack: Handful of pistachios
Dinner: Ginger Lentil Soup (2 of 2); Simple Kale Salad (1 of 3)
A goal is a dream with a deadline.
—NAPOLEON HILL
“My thoughts and actions are my own. I create them, and I can uncreate them.”
Do the day 3 mindset exercises.
Breakfast: Apple Pumpkin Salad (1 of 6)
Snack: 1 celery stick with 1 spoonful of almond butter or natural peanut butter
Lunch: Roasted Beet with Freekeh (1 of 4); Garlic Spinach (2 of 2)
Snack: Watermelon Juice
Dinner: Beef and Okra Stir-Fry (1 of 2); Simple Kale Salad (2 of 3)
A true friend is the one who knows all about you and still loves you.
“I am full of generosity. I know that everyone is doing the best they can, and I have an abundance of love to give. Smiling comes to me easily.”
Do the day 4 mindset exercises.
Breakfast: Collards Scramble (1)
Snack: Apple Pumpkin Salad (2 of 6)
Lunch: Beef and Okra Stir-Fry (2 of 2)
Snack: Artichoke and Spinach Hummus (1 of 6), with two baby carrots and one stalk of celery
Dinner: Roasted Beet with Freekeh (2 of 4); Lemon Asparagus (1 of 2)
Quick tip: Smile when it is raining or you are having a rough day. Close your eyes and think how much worse things could be and how grateful you are for your life. If we all put our problems on the table, I am sure you would choose yours over those of someone else.
“I love myself, and I will always be here for me. I feel comfort and ease. I create my new reality.”
Do the day 5 mindset exercises.
Breakfast: Coconut Muesli (2 of 8)
Snack: 1 cup cottage cheese with 1 teaspoon cinnamon and 1 teaspoon sunflower seeds
Lunch: Roasted Beet with Freekeh (3 of 4); Simple Kale Salad (3 of 3)
Snack: Apple Pumpkin Salad (3 of 6)
Dinner: Ginger Shrimp (1 of 4), and Lemon Asparagus (2 of 2)
Practice is good, but perfect practice is better.
—UNKNOWN
“I drift off with ease into a deep restful slumber. My dreams take me on beautiful, joyful journeys. I wake feeling well rested and energized.”
Do the day 6 mindset exercises.
Breakfast: Apple Pumpkin Salad (4 of 6)
Snack: Edamame, ½ cup
Lunch: Ginger Shrimp (2 of 4); Parsnip Soup (1 of 4)
Snack: 1 banana
Dinner: Roasted Beet with Freekeh (4 of 4); Ginger Shrimp (3 of 4)
Quick tip: Get seven to nine hours of sleep a night. If you don’t get the proper sleep, you don’t get the proper recovery, and then you can’t do the next workout.
“My mind works perfectly; whenever I need an idea or inspiration, I simply relax, and it comes to me effortlessly.”
Do the day 7 mindset exercises.
Breakfast: Spinach and Mushroom Omelet (1)
Snack: Apple Pumpkin Salad (5 of 6)
Lunch: Ginger Shrimp (4 of 4); Parsnip Soup (2 of 4)
Snack: Edamame (half cup)
Dinner: Pork Tenderloin (1–4 of 8); Roasted Turmeric Cauliflower (1–2 of 4); Rosemary Brussels Sprouts (1–2 of 4)
Friends night! This meal is meant to be shared with a friend. You and your company will enjoy two portions of pork, two portions of cauliflower, and two portions of Brussels sprouts. You will give your friend two portions of pork to take home. This leaves you with four servings of pork and two servings each of the vegetables, which will be used in upcoming meals.
Congratulations! You’ve finished your first week of Mind Your Body living. Before going on to the next seven days, take a moment to write in your original deserve level results below, and then go back and retake the test to see how you are doing after your first week. Add your updated scores to the right in the second column, “Week 1 Deserve Level Ratings.”
Categories | Original Deserve Level Ratings | Week 1 Deserve Level Ratings |
1. Fitness | ||
2. Nutrition | ||
3. Family and friends | ||
4. Nest | ||
5. Spiritual condition | ||
6. Work | ||
7. Attitude | ||
8. Finances | ||
9. Hobbies and interests | ||
10. Dreams | ||
Plan ahead for day 15. You will be directed to schedule a massage; book it now.
To move full speed in the direction of your goals, you must first let go of everything that is weighing you down—and that’s what this week is all about.
I don’t believe in luck. Luck equals leaving things to chance and to the outside world. I believe in being harbingers of our fate, taking action, and creating our own path and destiny in life. Your life is yours to create—don’t let others do it for you.
—CELESTINE CHUA
“I am my own remarkable person. People are drawn to me from every direction. I am building the life I want.”
Do the day 8 mindset exercises.
Breakfast: Coconut Muesli (3 of 8)
Snack: Handful of soaked almonds
Lunch: Pork Tenderloin (5 of 8); Roasted Turmeric Cauliflower (3 of 4)
Snack: Apple Pumpkin Salad (6 of 6)
Dinner (Veggie Night): Parsnip Soup (3 of 4); Rosemary Brussels Sprouts (3 of 4); Squash Mash (1 of 2)
“I appreciate all that I am and all that I see and do. I am grateful for all the universe offers me.”
Do the day 9 mindset exercises.
Breakfast: Seitan Sausage Sandwich (1)
Snack: Orange Lime drink
Lunch: Parsnip Soup (4 of 4); Pork Tenderloin (6 of 8); Rosemary Brussels Sprouts (4 of 4)
Snack: Five macadamias
Dinner: Mom’s Salmon Croquettes (2 of 10 patties; freeze additional patties in four small bags of two patties each); Roasted Turmeric Cauliflower (4 of 4)
“My thoughts flow easily; I express and share my ideas with confidence and grace.”
Do the day 10 mindset exercises.
Breakfast: Poached Eggs and Kale (1 of 2)
Snack: Ginger Mango drink
Lunch: Mom’s Salmon Croquettes (3 and 4 of 10 patties); Squash Mash (2 of 2)
Snack: Green Tea Juice
Dinner: Pork Tenderloin (7 of 8), with Bok Choy Salad (1 of 4)
We all have ability. The difference is how we use it.
—STEVIE WONDER
“I have an abundance of time. I am able to do everything I want whenever I want to do it.”
Do the day 11 mindset exercises.
Breakfast: Poached Eggs and Kale (2 of 2)
Snack: Handful of walnuts
Lunch: Pork Tenderloin (8 of 8); Arugula Salad (1 of 2)
Snack: Plum Punch
Dinner: Bok Choy Salad (2 of 4); Creole Lima Beans (1 of 8); Lemon Zucchini Soup (1 of 4)
“Money continually flows to me from every direction. I have an abundance of riches to do exactly what I want whenever I want to do it.”
Do the day 12 mindset exercises.
Breakfast: Coconut Muesli (4 of 8)
Snack: 1 cup cottage cheese with two slices of tomato and a dash of paprika
Lunch: Arugula Salad (2 of 2); Creole Lima Beans (2 of 8); Lemon Zucchini Soup (2 of 4)
Snack: Four figs
Dinner: Bok Choy Salad (3 and 4 of 4); Poached Halibut (1 and 2 of 4); Indian Sweet Potatoes (1–4 of 8; freeze leftovers); Creole Lima Beans (3–6 of 8)
Friends night! Share with a friend or loved one, then send your friend home with two servings each of sweet potatoes and lima beans.
Quick tip: Plan ahead to hydrate. It takes twenty minutes for 8 ounces of water to hydrate your body, according to a University of North Carolina study.
“I accept myself and am good enough just the way I am today. I forgive myself and let go of any harm to others or myself.”
Do the day 13 mindset exercises.
Breakfast: Collards Scramble (1)
Snack: Date Shake
Lunch: Creole Lima Beans (7 of 8); Poached Halibut (3 of 4); Indian Sweet Potatoes (5 of 8)
Snack: 1 Greek yogurt with cinnamon and almonds
Dinner: Poached Halibut (4 of 4); Lemon Zucchini Soup (3 of 4); Quinoa Salad (1 of 4)
“I handle whatever comes in my direction with simplicity and ease.”
Do the day 14 mindset exercises.
Breakfast: Seitan Sausage Sandwich (1)
Snack: Avocado Milk Shake
Lunch: Indian Sweet Potatoes (6 of 8); Lemon Zucchini Soup (4 of 4); Quinoa Salad (2 of 4)
Snack: Four figs
Dinner: Creole Lima Beans (8 of 8); Chicken Farro Salad (1 of 2)
Life is 10 percent what happens to you and 90 percent how you respond to it.
—LOU HOLTZ
Great job! You are two weeks into transforming your life. Make sure to take time to reward yourself for all your hard work. Get a massage, go see a play, or spend some time with some special friends on day 15, since that is your day to skip working out. Take a moment for self-reflection. How do you feel about your effort? Your progress? What areas can you pump up a notch, and where do you think you can put in a little more effort? Are there places you can walk rather than drive? Can you go for a hike with a friend instead of talking on the phone? This is about you and your goals. As Arnold H. Glasgow said, “In life, as in football, you won’t go far unless you know where the goalposts are.”
Categories | Original Deserve Level Ratings | Week 1 Result | Week 2 Result |
1. Fitness | |||
2. Nutrition | |||
3. Family and friends | |||
4. Nest | |||
5. Spiritual condition | |||
6. Work | |||
7. Attitude | |||
8. Finances | |||
9. Hobbies and interests | |||
10. Dreams | |||
How much time do you spend thinking about the past or future—worrying about what could, should, or might happen tomorrow? This week focuses on keeping you living in the here and now.
Be mindful of the present moment, because the past is over and the future doesn’t exist. The only moment is now.
—UNKNOWN
“I eat and drink only nutritious foods and beverages that replenish my body and leave me feeling energized and restored.”
Do the day 15 mindset exercises.
Massage. Today is your day to treat yourself if you have faithfully stuck to the Mind Your Body moves. Do something nice for your body. Ideally it would be best to get a whole body or foot massage. Sometimes we don’t realize how much our body needs it until we feel the therapist working to soothe our muscles.
Breakfast: Oatmeal Shake (1)
Snack: 1 cup cottage cheese with 1 teaspoon chia seeds, two cherry tomatoes, and four slices of cucumber (salt and pepper to taste)
Lunch: Chicken Farro Salad (2 of 2); Quinoa Salad (3 of 4); Squash Casserole (1 of 6; freeze half the recipe)
Snack: Baba Ganoush (1 of 4), with two baby carrots and one stalk of celery
Dinner: Squash Casserole (2 of 6); Turkey Burgers with Spinach and Feta (1 of 6; freeze three of the burgers)
“I have control over how I feel and act. When I trust myself and monitor my impulses, I am able to help myself and others.”
Do the day 16 mindset exercises.
Breakfast: Coconut Muesli (5 of 8)
Snack: One hard-boiled egg
Lunch: Squash Casserole (3 of 6); Turkey Burgers with Spinach and Feta (2 of 6)
Snack: Baba Ganoush (2 of 4) on two slices of jicama
Dinner: My Sister Paige’s Gazpacho (1 of 4); Quinoa Salad (4 of 4)
“A sense of balance, serenity, and strength comes from looking my best. I give myself the time to be healthy and vibrant. Each and every one of my cells glows with illuminating energy. People always say how attractive I am.”
Do the day 17 mindset exercises.
Breakfast: Banana Almond Shake
Snack: Four pieces of endive and half an avocado
Lunch: My Sister Paige’s Gazpacho (2 of 4); Asparagus Barley “Risotto” (1 of 4)
Snack: Half a grapefruit
Dinner: Turkey Burgers with Spinach and Feta (3 of 6); My Sister Paige’s Gazpacho (3 of 4)
“I come from a place of love, honesty, and kindness. I say what I mean and I mean what I say. People respect me because I am trustworthy, tolerant, and loving.”
Do the day 18 mindset exercises.
Breakfast: Spinach and Mushroom Omelet (1)
Snack: ½ cup blueberries and ½ cup grapes
Lunch: Mom’s Salmon Croquettes (5 and 6 of 10 patties); Asparagus Barley “Risotto” (2 of 4)
Snack: Five macadamias
Dinner: My Sister Paige’s Gazpacho (4 of 4); Edamame Salad (1 of 4)
“I take in all the rich aromas around me. Wherever I go, I stop and smell; it is a window into my present moment. My sense of smell draws me to healthy nutritious foods that nourish my body.”
Do the day 19 mindset exercises.
Breakfast: Seitan Sausage Sandwich (1)
Snack: ½ cup Brazil nuts
Lunch: Edamame Salad (2 of 4); Asparagus Barley “Risotto” (3 of 4)
Snack: Pineapple Punch
Dinner: Chicken Stir-Fry (1 of 2)
“I am creative. I am unique. I have a job that I love doing, and I get paid great money for doing it.”
Do the day 20 mindset exercises.
Breakfast: Coconut Muesli (6 of 8) with ½ cup almond or flax milk (6 of 8)
Snack: Green Dream
Lunch: Chicken Stir-Fry (2 of 2); Asparagus Barley “Risotto” (4 of 4)
Snack: ½ cup blueberries and ½ cup grapes
Dinner: Edamame Salad (3 of 4); Turmeric Chicken Soup (1 of 6; refrigerate two portions and freeze remaining three)
“I enjoy being in the presence of others. We are all unique human beings, and we each have our own purpose. I surround myself and appreciate all my loving relationships.”
Do the day 21 mindset exercises.
Breakfast: Collards Scramble (1)
Snack: Avocado Milk Shake
Lunch: Edamame Salad (4 of 4); Sweet Potato Chips (1 of 2)
Snack: Half a grapefruit
Dinner: Turmeric Chicken Soup (2 of 6)
Quick tip: Share your goals with your friends and loved ones. It will help you remain accountable.
Well done! Tomorrow marks your twenty-second day on the Mind Your Body 4-week plan. For three weeks, you’ve practiced new thinking, moving, and eating strategies. You feel more energized from deep in your core. What are some of your best accomplishments? What compliments have you heard? How was this last week different from the first? How has your thinking changed? Take some time to reflect on your progress. Update your deserve level ratings to the right and see how you are doing.
Categories | Original Deserve Level Ratings | Week 2 Result | Week 3 Result |
1. Fitness | |||
2. Nutrition | |||
3. Family and friends | |||
4. Nest | |||
5. Spiritual condition | |||
6. Work | |||
7. Attitude | |||
8. Finances | |||
9. Hobbies and interests | |||
10. Dreams | |||
To get different results, you have to change your actions. Doing the same thing and expecting a different outcome is a common definition of insanity. This week is about thinking bigger and better, breaking out of your comfort zone to reach greater heights.
Logic will get you from A to B. Imagination will take you everywhere.
—ALBERT EINSTEIN
“Today I honor myself by sticking to my goals. I will eat nutritiously so I have optimal energy to be of maximum service to others and myself. I will look at life from new angles.”
Do the day 22 mindset exercises.
Breakfast: Prune Shake
Snack: Hard-boiled egg
Lunch: Turmeric Chicken Soup (3 of 6); Sweet Potato Chips (2 of 2); Avocado and Kale Salad (1 of 4)
Snack: ¼ cup dried cranberries
Dinner: Mom’s Salmon Croquettes (7–10 of 10 patties); Avocado and Kale Salad (2–3 of 4); Garlic Eggplant Mash (1–2 of 8)
Friends night! Share with a friend and then freeze half of the Garlic Eggplant Mash, unless your friend wants to take it home.
“I joyously release and easily give away any excess in my life. I encourage the flow of life. New things come to me with ease.”
Do the day 23 mindset exercises.
Breakfast: Coconut Muesli (7 of 8)
Snack: A quarter honeydew
Lunch: Garlic Eggplant Mash (3 of 8); Black Bean Soup (1 of 4; freeze half the recipe)
Snack: One pear
Dinner: Shrimp and Spinach Salad (1 of 2)
Don’t confuse motion and progress. A rocking horse keeps moving but doesn’t make progress.
“Tonight I go to sleep with a clear mind; I know I’ll receive answers to all my questions when I wake. I dream with clarity and peace of mind.”
Do the day 24 mindset exercises.
Breakfast: Collards Scramble (1)
Snack: A quarter honeydew
Lunch: Shrimp and Spinach Salad (2 of 2); Black Bean Soup (2 of 4)
Snack: Electrolyte Punch
Dinner: Garlic Eggplant Mash (4 of 8); Avocado and Kale Salad (4 of 4)
If you have hit a plateau in your workouts, mix it up by going for a swim to jump-start you.
“I appreciate my source of income. I am open to new opportunities. Each and every day, I express more and more of my talents and abilities. I chase my bliss.”
Do the day 25 mindset exercises.
Breakfast: Pomegranate Punch
Snack: Hard-boiled egg
Lunch: Sweet Turkey Loaf (1 of 6; freeze half the recipe); Mom’s Zucchini Soup (1 of 6)
Snack: A quarter honeydew
Dinner: Halibut and Artichokes (1 of 2),; Broccoli and Black-Eyed Pea Salad (1 of 6),
All children are artists. The problem is how to remain an artist once he grows up.
—PABLO PICASSO
“I make active choices that are in line with my creative self. I know that I am in the process of changing into the butterfly I’m meant to be. I am a risk taker.”
Do the day 26 mindset exercises.
Breakfast: Spinach and Mushroom Omelet (1)
Snack: A quarter honeydew
Lunch: Halibut and Artichokes (2 of 2); Collard Greens (1 of 2),Mom’s Zucchini Soup (2 of 6)
Snack: Artichoke and Spinach Hummus (2 of 6) with two carrots and one stalk of celery
Dinner: Sweet Turkey Loaf (2 of 6); Almond Slaw (1 of 4), Broccoli and Black-Eyed Pea Salad (2 of 6)
Man’s mind, once stretched by a new idea, never regains its original dimensions.
—OLIVER WENDELL HOLMES
“My body is made perfect. I have the power to correct what is wrong. I am profoundly magnetic to the abundance the universe has to offer. I shift into a place of possibility.”
Do the day 27 mindset exercises.
Breakfast: Coconut Muesli (8 of 8) with ½ cup almond or flax milk
Snack: Orange Zing (1)
Lunch: Sweet Turkey Loaf (3 of 6); Collard Greens (2 of 2); Broccoli and Black-Eyed Pea Salad (3 of 6)
Snack: Mom’s Zucchini Soup (3 of 6)
Dinner: Eggplant Chili (1 of 6), Walnut Salad (1 of 4; your fridge will now have items to keep you eating healthy)
Quick tip: Think abundance. There is a wealth of all that is good in the universe, and it is available for you to take when you are ready.
“A craving is a thought. I am not my thoughts. I don’t have to react or respond to my thoughts. I have the power to choose how I will react and behave. My cravings are not me.”
Do the day 28 mindset exercises.
Breakfast: Zucchini Omelet (1)
Snack: Green Power
Lunch: Mom’s Zucchini Soup (4 of 6); Broccoli and Black-Eyed Pea Salad (4 of 6)
Snack: 1 cup fresh berries
Dinner: Eggplant Chili (2–5 of 6); Artichoke Amaranth Salad (1–4 of 4)
Friends night—time to celebrate! Have your single-portion servings for dinner and fill your fridge for the next day or let your friends take the rest home.
Don’t allow food cravings to manipulate you into eating what you know you shouldn’t; you are in control of your cravings.
To truly understand how far you’ve come in a relatively short time, take a moment to review your progress over the last four weeks by revisiting the test “Are You Who You Want to Be?” You may find that your choices have changed, and I want you to embrace your new self by taking a few minutes to reflect. This is about taking control of your focus and your condition. After you finish circling the words, pull out your notebook and answer the following questions:
1. Have you chosen different words?
2. Are you closer to being who you want to be? How does that make you feel?
3. What three actions can you take to bring you even closer to your desired self?
Congratulations! It’s time to celebrate. You’ve completed four weeks of total body- and mind-transforming techniques, strategies, and exercises. You have laid down new neural pathways and created new habits to make healthy living automatic. This is a success that must be celebrated. Keep treating yourself with a 10 on the deserve levels of respect, love, and self-worth. I’ve left you with items in your fridge and freezer to make it easy to continue on the path of eating quality nutrient-dense foods for the upcoming week. The following chapter will help you bring your journey to the next phase.