"You may feel bouts of low energy this week, so go easy," says fitness expert Ellen Barrett, creator of the DVD "Fusion Flow." "The twists and bends in this series massage the low back and kidneys, enhancing the detox.
Today, get your blood flowing with the Yoga Release routine, and walk for at least 10 minutes straight.
If there's a coworker you can't stand, don't let your temper get the best of you. Rather than lashing out whenever your colleague's behavior interrupts or otherwise upsets your day, try taking a deep breath and repeating a simple mantra, such as "Everybody's doing the best she can."
For the rest of the week, keep your journal on hand and make a quick note each time something or someone stresses you out. Notice when your muscles tighten, your heartbeat speeds up, or your breath quickens, and try to identify the source of your stress response
Now that you're hitting the sack 30 minutes earlier, start cultivating a bedtime routine that will set you up for sounder slumber. Use that half hour to unwind with a book, a bath, simple stretching, or any activity that helps you mellow out.
Opt Out of Office Gossip Joining in a water-cooler gab session can get you fired up in the moment -- but may leave you feeling lousy later on, says Kate Hanley, author of "The Anywhere, Anytime Chill Guide."
"If people are trying to lure you into dishing the dirt, quickly touch your hand to your heart and ask yourself if this is something you really want to spend your time on," she suggests. "In most cases, the answers is probably 'no.'" So when the buzz starts, bow out, disengage, or at the very least, keep your opinions quiet.
Dissolve Tension with BreathingStarting today, make a habit of taking five deep breaths each time you feel yourself tensing up or losing your cool. "As you inhale, imagine the air filling you up like a glass of water, filling in all the spaces in your torso," suggests Hanley. Upon exhaling, visualize yourself physically letting go of your stress, anger, and anxiety. Repeat as often as needed.
You're wrapping up your first week of the Action Plan, but first you have to make it through the weekend. Today, assess your energy level, mood, and overall health since you started cleansing. Do you feel energized or sleepy? Fired up or frustrated?
"Food sensitivities can lead to lots of different problems -- like brain fog, anxiety, insomnia, digestive issues, and congestion -- so make a note if any of those symptoms seem to have improved," advises naturopathic physician Brooke Kalanick. And above all, don't judge whatever it is you do feel. Realize that a big change like this one can affect mind and body across the board.
Ease Your Commute On your drive (or ride) to work, turn on some soothing music -- or just sit in silence. When you come to a stop, use that moment of stillness to take a few slow, deep breaths. If you travel by public transportation, act as a "human tape recorder" by tuning into all the sounds around you, suggests mind-body expert Kate Hanley. "Because we tend to home in on just one sound, reversing the way we listen can give our brains a break and leave us more refreshed," she explains.
Catch Yourself ComplainingAnd stop! Ask yourself what's really causing your rant -- do you feel stuck? Resentful? The idea isn't to bury your feelings, but to get at the heart of what's bothering you most, and keep yourself from perpetuating a story rather than a solution to change whatever it is that's bothering you.
For a healthy reward, visit a spa or massage school for a detox-promoting rubdown (such as shiatsu, lymphatic, or Swedish massage). "Saunas are also excellent for clearing out toxins," notes naturopath Brooke Kalanick.
Weed Out Your Schedule"Overbooking yourself is a major stressor," says mind-body expert Kate Hanley, founder of msmindbody.com. Review your schedule for the next week, and eliminate one commitment that you no longer find essential or fulfilling.
Many household cleaners are loaded with synthetic chemicals shown to pollute indoor air and harm your health. But you don't need to purchase all new products to detox your home -- just whip up your own cleaners using vinegar and water (great for cleaning surfaces, especially glass), and baking soda for scrubbing sinks, stoves, and tubs.
