Weekends arefor self-care. We always mean to take it easy and get extra rest, but newmust-try menusand Sunday brunch mimosas can easily distract us from living our well-est. Make yourself a priority withthis A – Zguidefor the ultimate weekend of recovery, rest and wellness for maximum glow!
This self-care guide comes from holistic health coach, Summer Sanders who found her way into the wellness world after realizing thatlate nights and espresso-powered days muted her sense well being. She rebooted her life and career with self-carein mind, founding a superfood-powered cafe in Sedona, Arizona and is helping others reclaimtheir glow one step at a time.
We love Summer’s outlook, attitude and accessible plan for the perfect wellness weekend…
I think we’re all in search of that effortless shimmer, the healthy rosy glow that makeupjust can’t fake. It’sactually one of the healthiest things to be after… real full-bodyradiance. I like to cultivate an inner and outer glow, a soul shine, so to speak. Asparkle in the eye that is genuine and truly healthy. I’m sharing my favorite tips andrituals for getting that healthy head-to-toe glow that is rooted in connection to self andhealthy routines. Even if if you just add one of these tips to your week, you’ll see a lift inyour inner and outer shine. These tips are for a real mind, body and spirit radiance.
wellness Menu FOR THE WEEKENd:
Try a plant-based diet for the weekend. Eating mainly plants will give your body a much-needed breakfrom digesting heavy foods that bring down the glow such as meat, dairy and processedfoods. Slow digestion will often show up in your skin. Whenever your digestion issluggish your body will find a way to rid itself of toxins, and through the skin is a commonway you’ll see this detox. What does it look like? Zits, grey patches, dry patches andlittle rough pimples. Give your body the help it needs to expel toxins, your gut andskin will thank you.
Lemon + Smoothies: Try starting your day with some warm lemon water, a big green smoothie loaded withcoconut water, kale, spinach, banana, berries and pineapple.
Salad For Lunch:Indulge in a big healthy salad loaded with chopped veggies, avocado, seeds,nuts and maybe some apple! Blend up lemon juice, olive oil, honey and salt as a simpledressing.
Super Snacks: A handful of cashews or almonds with goji berries or unsweetened driedcranberries.
Drink up:Stay hydrated! Drink plenty of water and green juice!
Dinner Bowl: Cook up some quinoa or buckwheat groats, steam up some broccoli andsweet potato top with a huge scoop of protein-rich hemp seeds. For a delicious dressingtry: 2 tablespoons tahini, 1 tablespoon lemon juice, 1 small clove garlic, 1 teaspoon NamaShoyu or favorite natural soy sauce, 1 teaspoon honey. Blend and pour on top of veggiesand quinoa.
Almond Butter Ice Cream:dessert can be some frozen berries blended with coconut milk, almond butter, honeyand a pinch of salt! A vegan ice-cream that will make this plant-based thing so easy.
FRIDAY: The Deep Sleep Detox
Getting a good, solid uninterrupted night of sleep is so important when it comes toyour health, brain-power and skin. My husband has sleep disorders and here’s the advice that actuallychanged thequality of sleep for both of us.
Rules for Deep Sleep:
-The bedroom is for sleeping and sex only.
-Keep it sacred. No reading, no TV, no work. This helps reprogram your brain for getting into thesleep mode.
-Sleep cold; 65 degrees Fahrenheit is ideal.
-No caffeine after 2:00 p.m.
-Don’t exercise within 5 hours of bedtime.
-Dim the lights when the sun goes down.
-Wear blue blockers when working on the computer or cell phone at night.
-Wake up and give the sun some love before anything else! Look at the sky, be barefoot on theground, connect with nature, even if it’s just for a few minutes
SATURDAY: Energize Without CAFFEINE
Let go of the coffee and replace that morningroutine with a 10-minute meditation. This will have a lasting effect on your health, glow-factor and spirit. Coffee dehydrates your entire system, spikes your cortisol (stresshormone) and can cause a craving for sweet, fat and overly salty foods. It also totallystresses your adrenals. For a healthy and energizing morning routine that will engage yourspirit and get you glowing from the inside out, try this simple breath-work meditation.
Breathe Deep |8-10 minutes:
Breathe in through the nose, then out through the nose with no pause.Visualize a water wheel – the water is pulled up and flows out.The in breath should be a bit forced while the out breath is relaxed and natural.Don’t stop breathing.This is a quick breath one two in and one two out.Visualize light taking over your whole being, radiant energy coming in and filling yourentire body.Let this be your energy source…
And if you still need a little caffeine, opt for green tea orYerba mate. These options are easier on the system.
SUNDAY: Sweat It Out
Using an infrared sauna, dry sauna or a steam room, spend 15-30 minutesletting your body sweat out all the impurities. You’ll see a major improvement in yourskin. For an added glow, use a dry brush prior to entering the sauna. This will activateyour lymphatic system and remove dead skin cells.
SUSTAIN THE GLOW
Keep it going! Don’t stop just because the week is starting back up! Enjoy your your latte withco-workers, enjoy your croissant on your lunch break, enjoy your glass of wine after a longMonday… but make sure to use these self-care tips weekly to keep your body, mind and sweet spirit happyand connected.
Remember itcomes from within. The most radiant people have a type of glow that you can’t getfrom a bottle, from a juice fast or from a superfood. It comes from anintense knowing of one’s self, a total acceptance of who you are. It’s people who are not stuck in judgement mode that have that totally sexy soul shine. Let’s light it up!
