Modern life can put a lot of stress on your body. Fortunately, there are ways to reverse some of the damage you might have done and rejuvenate your body. Follow this plan to overhaul your body in only 10 days.
Step 1: Eliminate Processed Foods
Overhauling your body means getting a fresh start on the food you eat. One of the best ways to do this is to get on the Total 10 Rapid Weight-Loss Plan. This will introduce you to the fresh, healthy foods you need to lose weight and start anew. Cut out processed foods and packaged foods whenever possible, especially those with refined sugars.
Step 2: Choose Organic
Certified organic foods can be gentler on the environment and kinder to the animals involved. When buying animal products, try to buy those that came from animals that are more “wild.” For example, buy eggs from chickens that are free-range or meat that came from grass-fed cattle. Farmer’s markets are a great place to find these products while supporting local agriculture.
Step 3: Pick Mostly Plant Protein
The source of your proteins is key for overhauling your body. Aim to try and get most of your protein from plant sources rather than animal sources. Unlike animal protein, plant protein tends to be high in fiber, which helps to make you feel fuller after you’ve eaten them. Go with lentils or soy products like tempeh or edamame. Try to steer clear of dairy with the exception of Greek yogurt, which is higher in protein and a good source of healthy bacteria. Free-range omega-3-rich eggs and low-mercury fish are also great sources of protein.
Step 4: Start Your Morning With a Smoothie
Most people don’t get enough fruits and vegetables in their diet. One great way to start the day on top of your fruit and vegetable servings is with a fruit and vegetable smoothie that includes a wide variety of colors from kale and blueberries to carrots and cherries. Add some chia and flax seeds to add some omega-3s and a plant-based protein powder to increase your fullness factor while boosting your daily protein and fiber.
Step 5: Hydrate Your Body
Staying well hydrated is key to keeping your body functioning properly while also boosting your energy, which can lag if you become dehydrated. Men need about three liters of water per day (13 cups), whereas women need less at about two liters (nine cups). Your needs will vary based on how much exercise you do, whether or not you’re sick and how hot it is. Check your urine color and try to keep it the color of lemonade. If it gets too dark, you need more fluids.
Step 6: Use Microgreens
Microgreens are an in-between phase of growth between sprouts and the baby form of a vegetable. The greens are harvested when the plant is only one to three inches tall. These greens often have a stronger flavor than their adult versions and can have higher levels of vitamins and nutrients than adult plants. Some examples of plants grown as microgreens are red cabbage, cilantro and daikon radishes. Eat them with your salad, as a garnish or added to a smoothie.
Step 7: Add Some Burdock Root
This root vegetable looks like a parsnip and can be cooked like a regular vegetable in a variety of dishes or ground and put into a smoothie. Burdock root is high in dietary fiber, B vitamins and a variety of minerals. One study of men and women between 50 and 70 also suggests that dried burdock root tea may help lower inflammation in those with osteoarthritis of the knee. While it may not be in your local store, it can be found in many specialty and Asian grocery stores.
Step 8: Drink Dandelion Root Tea
Having a cup of hot dandelion root tea 30 minutes before you have your evening meal can benefit your body’s functioning. Older studies in animals have indicated that dandelion extract may help bile release, which may assist with digestion. Animal studies have also found that some of the compounds in dandelion have antioxidant properties, which may help protect the liver from certain kinds of damage.
Step 9: Do a 10-Minute Meditation
When stress levels are high, a breathing meditation can help to soothe your nerves. Fortunately for those pressed for time, you can do this breathing meditation while you walk. The breathing pattern is four small breaths in and four small breaths out. Match each breath to a step so that eight steps equal eight breaths, which make up an entire cycle. If you do this for 10 minutes, you’ll feel your stress melt away.