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MEMBER CARE: Day 1 - Be Present
Today, focus on mindfulness. Be present in each moment and savor the journey to a healthier you.
Previous Article: Day 0 - Prep For Success
Next Article: Day 2 - Embrace Change
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Remember to prioritize Water & Rest each day! 64 oz of water and 8 hours of rest are the standard.
Sample Menu
NOTE: Don't Skip Meals & You Can Substitute Anything from the Grocery List
Breakfast:
Omnivore: 1 orange, 2 boiled or scrambled eggs with olive oil or PAM, 16 oz water.
Vegan/Vegetarian: 1 orange, tofu scramble with spinach and bell peppers, 16 oz water.
Mid-AM Snack: Raw green vegetables dipped in Italian dressing, boneless skinless chicken breast or grilled tofu (3.5 oz and Males 5.0 oz), 16 oz water.
Lunch: Large salad with dressing, cooked shrimp or tempeh (unlimited), 16 oz water.
Mid-PM Snack: Cucumbers and tuna steak or lentil salad, 16 oz water.
Dinner:
Omnivore: 1/2 grapefruit, unlimited lean protein, unlimited green vegetables, 16 oz water.
Vegan/Vegetarian: 1/2 grapefruit, baked tofu, unlimited green vegetables, 16 oz water.
Evening Snack (Optional): Raw green veggies dipped in Italian dressing.
Tips:
Message: Focus on mindfulness today. Be in the moment.
Move: Take a 30-minute walk during the day or a beginner yoga session at night (optional).
Journal Prompt: How does my body and mind feel today?
Work-Life Balance Tip: Set a timer for regular breaks throughout the day. During these breaks, step away from screens and be fully present.
Resource: Headspace: How to be Mindful at Work
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Get Started: Grocery List
What To Expect: The 7-Day Reset
Day 4: Gratitude and Reflection
My Wellness Testimony
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Disclaimers
I am sharing, and inviting you to follow me on my personal wellness journey in hopes that it will inspire those who are wanting to kickstart their wellness journey. None of what I share represents my employer's thoughts, views, or ideas. This is just me being a sister's keeper and sharing personal strategies that I learned from my wellness doctor. Always consult with your healthcare provider before starting any new diet or exercise program, especially if you have any underlying health conditions or concerns. This was designed for my general wellness. This is not a substitute for medical advice or treatment.