Day 9, Tuesday: Tame Your Tension
Take Time to De-Stress
Spend a few minutes or an hour on an activity that engages and de-stresses you (knitting, reading -- not online shopping or watching reality shows). You might even try out a new way to tame your tension.
"It's great to identify a few different practices that calm you and make you feel grounded," says Kate Hanley, author of "The Anywhere, Anytime Chill Guide." "Go with whatever appeals to you, whether it's Chinese calligraphy or just cooking with mindfulness."
Make Over Your Morning
Take the rush out of your morning by shaving 10 minutes off your get-ready routine. "Give up one or two things you don't really need to do before you leave for work, like that last-minute email check or eyebrow pluck," says Hanley. By heading out a few minutes ahead of schedule, you've already got a positive, stress-free start to your day.
Continue shaping your new meal plan by filling a quarter of your plate with whole grains (such as barley, buckwheat, quinoa, kamut, or steel-cut oats) or whole-grain varieties of rice, bread, and pasta. Unlike the refined grains found in white rice and white bread, whole grains are packed with heart-healthy fiber, vitamins, and minerals.
Get Healthy Grain Recipes
Throughout the Action Plan, our experts and advisers will be live in our community to answer reader questions about health, fitness, stress relief, and nutrition. Stay tuned for more details on today's discussion topic.
Stick with the five to six smaller meals a day from last week, or switch to a more traditional eating schedule -- your choice. But don't skip meals or let hunger run you off the rails. Your menu choices for Week 2 are a bit broader as you reintroduce certain foods throughout the week.
Today's Recipe
This Creamy Kale Salad gets its decadent texture from avocado and walnut or olive oil, instead of dairy-based dressings.
Get the Creamy Kale Salad Recipe
Focus on core and arm strength this week, while increasing your cardio. "Try to hold the poses a little longer each day for greater stability and strength," says fitness pro Ellen Barrett.
Today, go once through the Arm Toners, and continue your transition from walking to running: Walk for 15 minutes and jog for 5. Speed isn't important -- just keep your feet moving.
Get the Arm Toners
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