48-Hour Rejuvenation: The At-Home Spa Getaway
Day 2: Weekend ScheduleMorning
Let yourself sleep in! Sleep is critical for our immune function and our psychological well-being, says Dr. Teitelbaum. "The average night sleep has dropped from nine hours a night to six and a half over the course of 100 years." So by all means, take nine hours if you feel like it!
Pick your pleasure. Take 20 minutes to focus on the activity you like best: breathing or stretching. Practice several sun salutation yoga stretches or deep, relaxed breathing.
Breakfast. Eat mindfully -- since it's Saturday, you can take more time for breakfast and focus on meditative eating. The goal is to slow down and be more aware of your food, appreciating all of its benefits.
Ericson's recommendation: a vegetable omelet (one whole egg plus one egg white) with half a cup of sliced tomatoes, onions, and kale. Onions have important anti-inflammatory properties, while kale offers a concentrated source of calcium and antioxidants. Both are great for lowering stress levels. Pair the omelet with a slice of dry whole wheat toast and a medium-size orange.
Focus on breathing. As you go through your weekend to-do list, focus on inhaling deeper and exhaling longer, expanding your rib cage and standing up straight. This way you'll let the oxygen completely fill your lungs and circulate better through your system.
Snack smart. Take a break for whole-grain crackers and hummus (1/3 cup), which offers protein, fiber, and folate, a key ingredient for heart health.
Mini massage. For a quick pick-me-up, take your thumb and forefinger and massage the outer part of your ears. "This will stimulate all the acupuncture points," says Dr. Teitelbaum, "and give you a quick energy boost."
Lunch smartly. Ericson recommends grilled salmon salad with organic leafy greens (2 cups), organic strawberries (1 cup), and almonds (1 ounce). Squeeze lemon over it and add extra virgin olive oil. The almonds and olive oil are rich with de-stressing nutrients and contain the good fats that keep you fuller longer.
Get out and have fun. If you've been planning on going somewhere today -- running errands at the post office, for instance, or meeting a friend for coffee -- try to get there without the use of a car or public transportation. Walking, biking, jogging, or rollerblading will all get your blood flowing and get you to your final destination.
Bring your snack. Feeling an energy dip? Try dried unsweetened apricots (6) with low-fat cottage cheese (1/2 cup). The combo of carbs and protein will help fill you up while keeping blood sugar and energy levels stable.
Afternoon nap. Rest is one of the most important ingredients for rejuvenation. Transport yourself to the spa with a few simple tricks: Dab some lavender oil on a slightly wet towel and toss it in the dryer for 10 minutes on high heat. When you're ready to nap, place a pillow under your knees and another at your lower back, then drape yourself in the warm towel. Add cucumber slices over your eyes, and you'll be ready to let all your worries drift away.Dinnertime
Go Mexican. Get your protein for minimal calories with this easy dinner: Black beans (1/2 cup), brown rice (1/2 cup), fresh salsa, and guacamole (2 tablespoons). You may think you're missing something, but this is actually a well-balanced meal rich in antioxidants, fiber, healthy fat, and two ingredients that are lacking in most women's diets: iron and magnesium.
Dessert! Even at Canyon Ranch, desserts are part of the plan, like a colorful scoop of sorbet -- it's light, hydrating, and easy.
Get off the couch. Look for a dance class or head to an upbeat live music concert that gets your feet moving. Dancing is not only a great social activity, but it also helps build your stamina, bump your heart rate up, and get your endorphins going.
"You simply can't keep yourself from dancing when there is live music," says Pierce-Murray.
Tea time. Make yourself some chamomile tea and bring your inspiring book to bed with you, along with two more cucumber slices for your eyes.
Sleep in. You've earned yourself a deep calm and a good night's sleep, with no alarm clock setting. So let your thoughts float away and the sleep wash over you. Says Pierce-Murray: "The deeper you can relax and let go, the deeper the healing."Continuing the Calm
When the two days are up, check in with yourself psychologically --- how do you feel, and what were the benefits of your plan? What worked for you and what didn't? Which of the exercises and changes can you keep incorporating into your daily life? "If you're staying with bad habits, ask yourself what you're getting out of it," says Kesten. "Decide to make changes, then envision what it will look like to continue making them."
Most importantly, home in on the activities and meals you enjoyed most over the two days and recruit your favorite buddies to join you for more of them. "Joseph Campbell had it right when he said 'follow your bliss,'" says Dr. Teitelbaum. "Do what feels good so you stick with it. Use your will power to get out there and show up, and once you're there, just have fun!"
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