4 week lifestyle challenge
This initial two weeks may be simple, boring and repetitive for us, but to our Mitochondria and Microbiome it is pure gold.
FOR THE REMAINING 2 WEEKS WE WILL ENJOY BRAND NEW DELICIOUS AND NUTRICIUOS RECIPES WITH THE GOAL TO NURTURE OUR IMMUNE SYSTEM AND TO REPLENISHED OUR BODY WITH THE 40 ESSENTIAL MICRONUTRIENTS.
The evolution of life and the struggles for human survival gave our ancestors an amazing instrument that has been passed down to you. That instrument is your body and it is as sacred as water, earth and fire. Be kind to your body, open your heart, feel the vibrations of your body and never stop singing and dancing. Don't let the music inside you die while your heart is still beating.
Who is going to do the healing during these 4 weeks?
There is an undeniable universal energy that runs through us in and out at all times. This energy is the same energy that makes your hair grow, the same energy that circulates your oxygen, blood and micronutrients to each of your organs, this is the same energy that makes sure you keep on breathing even while you are asleep or unconscious. This is the same energy that organizes the rods and cones within your retina so that you can see the beautiful colors of life. This is the same energy that also controls your digestion, cleanses your Lymphatic and Glymphatic systems while you dream. This same energy makes rain to fall, flowers grow, and even control the thoughts in your head. Let this energy work on you.
Before moving on to a sustainable lifestyle plan, we must first restore our microbiome, replenish all 40 essential micronutrients, rebuild our immune system, and optimize mitochondrial function.
Show this protocol to your doctor and get their approval before embarking on it, especially if you have ANY medical problems, take any type of medication for blood sugar and for blood pressure, or are over the age of 70. You MUST talk to your doctor about fasting. Medications to lower your blood sugar and blood may need to adjusted by your doctor. If you have any allergies to any of the recommended foods, you MUST avoid them.
FOR THE FIRST 2 WEEKS WE FOCUS IN REBUILDING OUR MITOCHONDRIA AND MICROBIOME
First week is prep week. (supermarket, cutting and storing food) This prep week is important because it will become part of your lifestyle routine. You may start as soon as you are ready.
When our body is not using its energy for digesting food, our body is using the energy for fixing cellular damage.
Eating and fasting schedule: Every day eat for 9 hour only and fast for 15 hours. (starting tomorrow)
One of the secrets to success is to be religious about practicing a 9-hour eating window. The time your personal eating window begins is up to you. The ideal is to eat all of your meals at any point within a 9 hours window and then you will have a beautifully effective 15 hours of fasting every day!
Eat to satisfaction but not fullness. Healthy snacks are allowed as long as it is inside the 9 hour eating
window. (raspberries - blueberries - some nuts)
First week: Sunday to Sunday:
Sunday dinner: One bowl of raspberries with two spoons of plain yogurt and one spoon off fiber (garden of life raw fiber)
Start your day with a big smile and a though of gratitude. Think of one thing you are grateful for this morning, follow up with a warm glass of water and a 3 minutes box breathing practice.
Breakfast: Monday to Sunday: Two soft boiled eggs, one avocado - one pink color energy smoothie.
Lunch: Monday to Sunday: A good portion of grilled or cooked Salmon or any sea food you like add a couple spoons of delicious Chris's green sauce on top of fish. Add a big bowl of one of your favorite vegetables. Steamed veggies for 3 to 4 minutes add salt, black pepper. Other herbs are also welcome here. What if I don't eat fish? You may choose chicken of pork. What if I am vegetarian? you may have lentils, mushrooms or beans.
Dinner: Monday to Sunday You may alternate between our awesome microbiome booster dish and our amazing mitochondria booster dish.
Second Week: Monday to Monday:
Start your day with a big smile and a though of gratitude. Think of 2 things you are grateful for this morning, follow up with a warm glass of water and a 5 minutes box breathing practice.
Breakfast: from Monday to Sunday: Two soft boiled eggs - A big bowl mix with half blueberries and half raspberries add one tablespoon of bee pollen, one spoon of raw bee honey, two spoons of plain yogurt and juice of one lemon. Mix and enjoy!
Lunch: Monday to Sunday: A bowl with our famous lentil and Mushroom low inflammation soup and a bowl with our delicious mitochondria's booster salad.
Dinner: Monday to Sunday: Seafood or grilled chicken with a big bowl of just one type of your favorite vegetable. Olives or sparagos are great here.
Minimum of one hour daily walk, Squats; start with 5 squats every hour for 6 hours. If 5 squats are easy then do 10 squats every hour for 8 hours. Box breathing: 5 minutes of box breathing two times at day, around noontime and before bed.
Important: if at any point, and for any reason you get off track, be kind to your self. DON'T make hard judgement on yourself. Don't worry too much. Getting off track it is completing normal. Please let me and the group know and get back on track.. Letting somebody know is optional but it has healing benefits and it will make you stronger. Our BostonHealthiest's Wellness Hub is a judgment-free zone
PINK ENERGY SMOOTHIE
1 red bell pepper
3 celery sticks
1⁄2 dragon fruit
Juice of 2–3 lemons
1 Shiitake mushroom
3 red radishes
2 tablespoons raw honey
5 mint leaves
Ice cubes and/or water to achieve desired consistency.
Fill blender with ingredients add ice. Blend on high. Enjoy!
Chris's signature green delicious sauce
1 large bunch cilantro, fresh mint and fresh basil in ratio of 2:1:1 (if you don’t have all the greens, it can be done with just the cilantro in a pinch). The recipe is very forgiving!
1/3 sweet onion
1 jalapeño with seeds, if you like spicy
Couple shakes sesame oil, hot sesame if you like
1⁄2–1 teaspoon tahini paste or almond butter
Couple shakes soy sauce
Juice of 3 limes (or 1–2 lemons)
Blend all ingredients together on the highest setting until smooth. Ready to serve. Put left over in a jar in fridge for later.
A mix of well-balanced raw vegetables design to rebuild your mitochondria, lower blood
sugar, lower insulin levels , lower triglycerides and overall inflammation. You may add one
egg to this meal, if desired.
1 cup broccoli
1 cup chopped carrots
1 cup red bell peppers
1⁄4 cup walnuts
1 cup cauliflower
1⁄4 cup parsley
1⁄4 cup cilantro
1⁄4 cup raisins or less
Handful chopped green onions
1 boiled egg
olive oil, optional
1. Without the egg, place the other ingredients in a food processor an chop to an
appealing consistency. Or chop the ingredients by hand.
2. Place all the chopped veggies in a big bowl and mix. You may add extra virgin olive oil
3. Salt pepper, a dash of curry powder and a dash of olive oil can be yummy additions.
4. Add a boiled egg or over easy egg to serve on top.
5. Bon appetit! Remember to exclude ingredients that you may have allergies to.
1 Medium red beet: (precook until soft about 20 minutes)
1 medium yellow beet: (precook until soft about 20 minutes)
Half sweet onion
2 cups of fresh spinach
Half cup cilantro
1 whole avocado
half cup broccoli sprouts (don't put in food processor)
1 soft boil egg. (add on top of dish)
Juice of 1 lemon
sea salt and black pepper to taste
dash of olive oil
1. Without the egg and sproutts, place the other ingredients in a food processor an chop to anappealing consistency. Or chop the ingredients by hand.
2. Place all the chopped veggies in a big bowl and mix. You may add extra virgin olive oil for taste
.3. Salt pepper, a dash of olive oil are yummy additions.
4. Add a boiled egg or over easy egg to serve on top.
5. Bon appetite! Remember to exclude ingredients that you may have allergies to.
3 tbsp olive oil
2 cups dry lentils
(soak lentils in water for 30 minutes before cooking and drain off the water.)
3 ½ cups mushrooms, sliced
(cremini or shiitake or use different types of mushrooms)
10 cups bone broth.
4 carrots, peeled and diced
4 stalks celery, diced
1 large onion, diced
6 cloves garlic, minced
2 cups chopped tomatoes
1 ½ tsp Salt (himalayan or sea salt)
½ tsp Black pepper
2 tbsp Balsamic vinegar (optional)
Add lots of Parsley and cilantro before serving
Heat oil in a heavy large saucepan over medium heat. Add onions, celery, carrots, garlic, thyme, salt and pepper. Let the vegetables cook until they soften and begin to brown, stirring occasionally—about 20 minutes. Add the stock and diced tomatoes with any juice from the tomatos and bring to a boil. When it comes to a rolling boil, add the lentils and mushrooms. Reduce heat to medium–low, covered and simmer until the lentils are tender, about 30 minutes. Garnish with another drizzle of olive oil, black pepper and a drizzle of balsamic vinegar (if desired).
SEE YOU GUYS AT OUR NEXT ZOOM MEETING THIS COMING WEDNESDAY MAY 4 AT 6PM
ONE SMOOTHIE A DAY WILL KEEP DISEASE AWAY. (optional smoothie)
1 cup fresh aloe vera
1 red beet large size
Juice of 2 fresh lemons
½ inch of fresh ginger root. (Add more ginger if you like.)
2 shiitake mushrooms
A pinch of cinnamon on top of smoothie (cinnamon is optional)
• Take the aloe vera leaves and cut the 2 ends and then cut each leaf into 3 equal sized pieces. Place the aloe vera pieces standing-up vertically so that the bottom end sits in 2–3 inches of water for about 12 hours. Rinse the aloe vera. (Prepare enough for the whole three day power cleanse.)
• Cut off the skin and extract the gel. Use one cup of aloe vera gel for one smoothie and refrigerate the remainder. You can freeze it if you like in small portions or an ice-cube tray.
• Cut the beet (raw, washed -no need to peel), ginger and banana cut to size appropriate for your blender.
• Combine with lemon, aloe, add ice and water and enjoy