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Selfish Wellness Program 2024- with a Longevity focus!

The 21-day SELFISH Wellness Longevity Program

Discover your power!

‘Put your oxygen mask on first’
‘You can’t fill from an empty cup’
You’ve likely heard these motivating phrases previously- did you act on them? If you did, it meant you were being selfish. Congratulate yourself!
.
Being SELFISH is a good thing!  It’s about the importance of being self-intuitive, self-sufficient and self happy through self-care lifestyle practices. Bottom line? It means you take care yourself first, leaving you strong enough, resilient enough, and with enough energy for all the rest.
.
Being SELFISH isn’t just about treating yourself with dark chocolate, locking the door to take a bubble bath, or binge-watching 12 hours of your favorite new show…. (note: we don’t condone doing these from time to time, especially if that’s what brings you JOY!)
.
But you also have a choice to create a life you DON’T NEED TO ESCAPE FROM.
.

Enter the SELFISH Wellness program.

This program is focused on discovering your inner power to help you find balance, stop saying should’ve/would’ve/could’ve and to feel more than you’ve felt since … ??
We do this through nutrient-dense food, thought-provoking exercises, mouthwatering recipes, solutions for dealing with those who aren’t on your path, a private Facebook group with weekly interactive live kick-off calls and check-ins, recipe demos, mini-meditations, simple & soothing stretch workouts, fun self-care challenges and more!
.
Plus, one of the greatest benefits comes from the power of the community participating in the program alongside you.
.

Self-care isn’t one size fits all. And healthy isn’t a size.

.

Each of us is working through our own challenges. We’re all different with where we are on our path. So there’s flexibility in this program to control how lightly or deeply you engage.  It’s stress-free and we’ll be there every step of the way.

.
It’s estimated that it takes a minimum of 21 days to form a new habit. Be SELFISH and prioritize yourself to commit to the SELFISH 21-day Wellness Program with us for a stronger immune system, a more powerful digestive system, cleaner skin, deeper sleep, eliminate cravings, lower toxic load, reduce weight and gain tools to manage your self-care your way.
.
I’ve done the Selfish Wellness Program with Monique for the past three years and I still look forward to it every year. It’s an amazing reset for my body and mind, especially after the holidays.
E. 

How we move and breathe affects how we feel, how we sleep, and even on our nervous system! We’ll work especially with the vagus nerve through meditations and movement.

NEW THIS YEAR: A special focus on longevity!
January 5th – 25th
We officially start on Friday, January 5th and run through Thursday, January 25th.
Kick-off call: Wednesday, January 3rd @ 7pm CT
Do this from anywhere! Fully virtual!
.
After registering via Papal (or reach out for additional payment options) you’ll receive an email with further details including pertinent dates to mark on your calendar.
.
What’s all included?
  • a guidebook with thought-provoking prompts and exercises
  • a recipe book full of easy mouthwatering recipes
  • shopping lists
  • NEW longevity focus
  • Saturday morning journaling sessions
  • solutions for eating out
  • ideas for dealing with those who aren’t ‘eating your food’
  • a separate kickoff call
  • weekly interactive live check-ins
  • live recipe demos
  • mini-meditations
  • weekly deep gravity stretch sessions
  • simple & soothing workouts
  • fun self-care challenges
  • daily support
  • tools you can use for a lifetime
  • a private Facebook group
Have you been putting off your dreams? Suppressing them? Unsure how to reach them? This program is focused on discovering your power as you find balance and confidence, feel more alive, pain-free, happier and with boundless energy.
We are so excited to have you join us!
Payment can be made via
  • PayPal:  https://www.paypal.com/paypalme/MoniqueCostello/347.00
  • Zelle:  to [email protected]

A 7-day Whole Foods Autumn Reset

A 7-day Whole Foods Autumn Reset

Refresh your body before the holidays hit!

A new season is here!  The weather is shifting. The light is changing. The holidays are looming.

It’s a great time for a reset.

A simple 7-day pan so you can end 2023 feeling fresh and new.

Seven days of a step-by-step plan with delicious and healthy recipes, designed to hit the reset button.

Detox. Cleanse. Clean out. Purge.  These words can be very scary.

But it doesn’t have to be.

That’s why I created this simple Seven-day Whole Foods Autumn Reset.  No scary green juices here. Just warm, nourishing foods – foods that require you to chew!

Included:

  • 7-day Guide
  • 2 live sessions on optimizing autumn health (will be recorded)
  • 7 days of live morning meditations (will be recorded)
  • Menu
  • Organized Shopping List
  • Deeply nourishing recipes
  • Healthy eating and lifestyle recommendations
  • Daily support from me.
  • Ongoing accountability!
  • Options to go deeper if you’re ready.
  • Gluten, dairy, soy and processed sugar-free

Does this feel familiar?

You feel stuck or stalled in your current routine around eating, movement or self-care

Your digestion is a little off: bloating, cravings, bowel movements are too often or not often enough

Energy levels are up and down

Just feeling like you’ve lost your glow?

 

Fall can be a time of scattered, anxious energy. The summer memories are fading and the stress of navigating the holidays is looming … it’s not hard to imagine why sleep might be tenuous.

A change in season is a great time to simplify your perspective. Give your digestive system a break, give your emotional self a soft landing place and clear any accumulated toxins from the body and mind.

WHOLE FOODS

This is not a fast — it’s a program to re-set your digestion with simple, nourishing whole food.

Even if you think you’re too busy, rest assured — this isn’t a life takeover. It is about slowing down, preparing good food, and finding a few moments of pause. When you create these intentions in your life, you will set yourself up for the coming months by fortifying your system on all levels.

I’m going to walk you through the whole thing, we’re going to do it together. I’ll be there for you every step of the way.

 

Register today- we start on Tuesday, October 10! or contact [email protected] for additional payment options

 

The premise of this Whole Foods Autumn Reset is steeped in Ayurvedic principles.

A fall pause allows us to harness our energy, hit reset on our food intake and on our digestion system, and it keeps us healthy and energized.

Part of the eating program is focused on Monomeals with Kitchari and Congee. They are just like they sound, a meal comprised of one (or in this case just a couple of) ingredients. Monomeals are not a “fad”, “diet” or anything you do long-term. This is just an easy way to give your body a BREAK from trying to sort out all the different enzymes needed to break down protein, carbs, fat, as well as those mysterious additives and fillers permitted in our food system.

  • BONUS: upon registration, you’ll begin receiving tips one week prior to our kick off date to help you get prepared to get the most out of the program. It’s like getting an entire week free.

Reset your body for less than $10 a day.

Register via Paypal  or contact [email protected] for additional payment options

**YOU CAN START WHEN THE TIME IS RIGHT FOR YOU!**

Officially the group is starting on  October 10th. But if that timing doesn’t work for you, or if you aren’t ready for whatever reason – no problem. Once you register you’ll be sent the guidebook and added to the Facebook group where you can start at your leisure.

Selfish Wellness Program

The 21-day SELFISH Wellness Program

‘Put your oxygen mask on first’
‘You can’t fill from an empty cup’
You’ve likely heard these motivating phrases previously- did you act on them? If you did, it meant you were being selfish. Congratulate yourself!
.
Being SELFISH is a good thing!  It’s about the importance of being self intuitive, self sufficient and self happy through self care lifestyle practices. Bottom line? It means you take care you first, leaving you strong enough, resilient enough and with enough energy  for all the rest.
.
Being SELFISH isn’t just about treating yourself with dark chocolate, locking the door to take a bubble bath or binge watching 12 hours of your favorite new show…. (note: we don’t condone doing these from time to time, especially if that’s what brings you JOY!)
.
But you also have a choice to create a life you DON’T NEED TO ESCAPE FROM.
.

Enter the SELFISH Wellness program.

This program is focused on discovering your inner power to help you find balance, stop saying should’ve/would’ve/could’ve and to feel more than you’ve felt since … ??
We do this through nutrient-dense food,  thought provoking exercises, mouthwatering recipes, solutions for dealing with those who aren’t on your path, private facebook group with weekly interactive live kick off calls and check-ins, recipe demos, mini-meditations, simple & soothing stretch workouts, fun self-care challenges and more!
.
Plus, one of the greatest benefits comes from the power of the community participating in the program alongside you.
.

Self-care isn’t one size fits all. And healthy isn’t a size.

.

Each of us are working through our own challenges. We’re all different with where we are on our path. So there’s flexibility in this program to control how lightly or deeply you engage.  It’s stress free and we’ll be there every step of the way.

.
It’s estimated that it takes a minimum of 21 days to form a new habit. Be SELFISH and prioritize yourself to commit to the SELFISH 21-day Wellness Program with us for a stronger immune system, a more powerful digestive system, cleaner skin, deeper sleep, eliminate cravings, lower toxic load, reduce weight and gain tools to manage your selfcare your way.
.
The Sedona retreat exceeded my expectations on every level.  Monique and Jennifer are experts in their fields and they gently, lovingly and enthusiastically led us for 5 days.  Our time was laid-back but purposeful – each day nurturing us with yoga, hiking, relaxation and dining on the most spectacula plant-based meals.  Monique is so welcoming in the kitchen, there can be an element of culinary education if you want it.  The combination of twice daily yoga, experiencing beautiful Sedona, and eating the healthiest of food truly had a restorative effect on my body…and it was these wise and wonderful teachers who had a transformative effect on my heart and soul.
Peggya  2022 retreat participant

Exciting special collaborations!

Taking care of ourselves isn’t just about food. How we move and breath has an effect on how we feel, how we sleep, and even on our nervous system! I’m thrilled to announce these collaborations:

MINI MEDITATIONS designed specifically for this program Jennifer Goodman.
SOOTHING TAI CHI SESSIONS focused on honoring your body through meditative movement with Jason Sherman
January 8th – 28th
We kick off on Sunday, January 8th and run through Saturday the 28th.
Do this from anywhere! Fully virtual!
.
After registering via Papal (or reach out for additional payment options) you’ll receive an email with further details including pertinent dates to mark on your calendar.
.
What’s all included?
  • a guidebook with thought-provoking exercises
  • a recipe book full of easy mouthwatering recipes
  • shopping lists
  • solutions for eating out
  • ideas for dealing with those who aren’t ‘eating your food’
  • a separate kick off call
  • weekly interactive live check-ins
  • live recipe demos
  • mini-meditations
  • simple & soothing workouts
  • fun self-care challenges
  • daily support
  • tools you can use for a lifetime
  • a private Facebook group
Have you been putting off your dreams? Suppressing them? Unsure how to reach them? This program is focused on discovering your power as you find balance and confidence, feel more alive, pain-free, happier and with boundless energy.
We are so excited to have you join us!
Payment can be made via
  • PayPal:  https://www.paypal.com/paypalme/MoniqueCostello/347.00
  • Zelle:  to [email protected]

Selfish Wellness Program 2022

The 21-day SELFISH Wellness Program

‘Put your oxygen mask on first’
‘You can’t fill from an empty cup’
You’ve likely heard these motivating phrases previously- did you act on them? If you did, it meant you were being selfish. Congratulate yourself!
.
Being SELFISH is a good thing!  It’s about the importance of being self intuitive, self sufficient and self happy through self care lifestyle practices. Bottom line? It means you take care you first, leaving you strong enough, resilient enough and with enough energy  for all the rest.
.
Being SELFISH isn’t just about treating yourself with dark chocolate, locking the door to take a bubble bath or binge watching 12 hours of your favorite new show…. (note: we don’t condone doing these from time to time, especially if that’s what brings you JOY!)
.
But you also have a choice to create a life you DON’T NEED TO ESCAPE FROM.
.

Enter the SELFISH Wellness program.

This program is focused on discovering your inner power to help you find balance, stop saying should’ve/would’ve/could’ve and to feel more than you’ve felt since … ??
We do this through nutrient-dense food,  thought provoking exercises, mouthwatering recipes, solutions for dealing with those who aren’t on your path, private facebook group with weekly interactive live kick off calls and check-ins, recipe demos, mini-meditations, simple & soothing stretch workouts, fun self-care challenges and more!
.
Plus, one of the greatest benefits comes from the power of the community participating in the program alongside you.
.

Self-care isn’t one size fits all. And healthy isn’t a size.

.

Each of us are working through our own challenges. We’re all different with where we are on our path. So there’s flexibility in this program to control how lightly or deeply you engage.  It’s stress free and we’ll be there every step of the way.

.
It’s estimated that it takes a minimum of 21 days to form a new habit. Be SELFISH and prioritize yourself to commit to the SELFISH 21-day Wellness Program with us for a stronger immune system, a more powerful digestive system, cleaner skin, deeper sleep, eliminate cravings, lower toxic load, reduce weight and gain tools to manage your selfcare your way.
.

Exciting special collaborations!

Taking care of ourselves isn’t just about food. How we move and breath has an effect on how we feel, how we sleep, and even on our nervous system! I’m thrilled to announce these collaborations:

MINI MEDITATIONS designed specifically for this program: TBD
SOOTHING STRETCH SESSIONS focused on the fascia and honoring your body through movement with Stacey Stone
January 9th – 29th
We kick off on Sunday, January 9th and run through Saturday the 29th.
Do this from anywhere! Fully virtual!
.
After registering via Papal (or reach out for additional payment options) you’ll receive an email with further details including pertinent dates to mark on your calendar.
.
What’s all included?
  • a guidebook with thought-provoking exercises
  • a recipe book full of easy mouthwatering recipes
  • shopping lists
  • solutions for eating out
  • ideas for dealing with those who aren’t ‘eating your food’
  • a separate kick off call
  • weekly interactive live check-ins
  • live recipe demos
  • mini-meditations with Nia Washington
  • simple & soothing stretch workouts
  • fun self-care challenges
  • daily support
  • tools you can use for a lifetime
  • a private Facebook group
Have you been putting off your dreams? Suppressing them? Unsure how to reach them? This program is focused on discovering your power as you find balance and confidence, feel more alive, pain-free, happier and with boundless energy.
We are so excited to have you join us!
Payment can be made via
  • PayPal:  https://www.paypal.com/paypalme/MoniqueCostello/347.00
  • Zelle:  to [email protected]

7-day Spring Fling

Spring forward like a nutritional warrior with me.

Start your Spring Fling today. 
Register via payment here. (or reach out for other payment options.)

 

What is the 7-day Spring Fling?

The 7-day Spring Fling is seven days of nutrient dense foods to boost our immunity, release winter drag and combat sugar consumption.

Out of all the things we ingest, sugar is the one that can do the most damage. Aside from diabetes, heart issues, tooth decay, saggy skin and decreased brain function, energy and immunity, studies have even shown that cancer likes to feed off the sugar in our bodies.

What foods will I eat?

Glorious, nutritious, delicious Monique food! Seriously, we aren’t depriving ourselves here. It’s all about whole, natural food. Let’s eat! #beinghealthyisfinallydelicious

Is there a guide?

Absolutely. You’ll receive a guidebook, recipes and a base shopping list. Plus access to a private Facebook page (not required) with extra daily motivation. Monique will be with you every step of the way.

What happens when I stop eating sugar?

Removing any substance from your body could cause a few feelings in the first couple of days. We are all very individual, so it’s touch to calculate how you might feel. Think of it this way, headaches or a little crankiness could be signs that you were enjoy sugar too much and it’s great knowledge to build on.

Save your spot now.  Register via payment here. (or reach out for other payment options.)

The sooner you sign up, the sooner you start receiving tips to reduce sugar prior to start of the 7-day Spring Fling.

Do I have to give up coffee?

Not if you don’t want to. But if you decide to drink coffee, I’m going to share a few tricks to help slow the absorption of the caffeine.

Is this a detox?

No, certainly not in the traditional sense. Instead, we are focused on eating whole foods for one week. That’s it. Super simple.

 

Start your Spring Fling today!  Register via payment here. (or reach out for other payment options.)

The 21-day SELFISH Wellness Program

The 21-day SELFISH Wellness Program

‘Put your oxygen mask on first’
‘You can’t fill from an empty cup’
You’ve likely heard these motivating phrases previously- did you act on them? If you did, it meant you were being selfish. Congratulate yourself!
.
Being SELFISH is a good thing!  It’s about the importance of being self intuitive, self sufficient and self happy through self care lifestyle practices. Bottom line? It means you take care you first, leaving you strong enough, resilient enough and with enough energy  for all the rest.
.
Being SELFISH isn’t just about treating yourself with dark chocolate, locking the door to take a bubble bath or binge watching 12 hours of your favorite new show…. (note: we don’t condone doing these from time to time, especially if that’s what brings you JOY!)
.
But you also have a choice to create a life you DON’T NEED TO ESCAPE FROM.
.

Enter the SELFISH Wellness program.

This program is focused on discovering your inner power to help you find balance, stop saying should’ve/would’ve/could’ve and to feel more than you’ve felt since … ??
We do this through nutrient-dense food,  thought provoking exercises, mouthwatering recipes, solutions for dealing with those who aren’t on your path, private facebook group with weekly interactive live kick off calls and check-ins, recipe demos, mini-meditations, simple & soothing stretch workouts, fun self-care challenges and more!
.
Plus, one of the greatest benefits comes from the power of the community participating in the program alongside you.
.

Self-care isn’t one size fits all. And healthy isn’t a size.

.

Each of us are working through our own challenges. We’re all different with where we are on our path. So there’s flexibility in this program to control how lightly or deeply you engage.  It’s stress free and we’ll be there every step of the way.

.
It’s estimated that it takes a minimum of 21 days to form a new habit. Be SELFISH and prioritize yourself to commit to the SELFISH 21-day Wellness Program with us for a stronger immune system, a more powerful digestive system, cleaner skin, deeper sleep, eliminate cravings, lower toxic load, reduce weight and gain tools to manage your selfcare your way.
.

Exciting special collaborations!

Taking care of ourselves isn’t just about food. How we move and breath has an effect on how we feel, how we sleep, and even on our nervous system! I’m thrilled to announce these collaborations:

MINI MEDITATIONS designed specifically for this program:
Nia Washington, NIASHANI Wellness,  joins us to lead the mini meditations. Nia wraps her heart and soul into her meditations while pulling from her experience as a music producer, a massage therapist, and health coach which result in tranquilizing and soulful moments of calm.
SOOTHING STRETCH SESSIONS focused on the fascia and honoring your body through movement:
Stacey Stone, Stone Bodyworks Fitness, will lead a weekly sessions to help us find strength and resilience in our body.

I’m Stacey Stone.  I am a Movement Specialist that wears many hats; personal trainer, yoga instructor, ELDOA instructor, health coach, and body wizard. I am a teacher of movement and of breath.  I believe that by honoring the way in which the body was designed to move and breath- and applying these principles to our daily lives, we have the power to greatly improve the quality of our life.

I specialize in helping people move better- even in the presence of aches, pains, and old injuries. I am truly passionate about sharing my knowledge of movement practices that promote mobility, strength, and ease of movement as we age. In doing so, I hope to empower people to make movement a priority in their lives.

.
January 10th – 30th
We kick off on Sunday, January 10th and run through Saturday the 30th.
Do this from anywhere! Fully virtual!
.
After registering through Eventbrite, you’ll receive an email with further details including pertinent dates to mark on your calendar.
.
What’s all included?
  • a guidebook with thought-provoking exercises
  • a recipe book full of easy mouthwatering recipes
  • shopping lists
  • solutions for eating out
  • ideas for dealing with those who aren’t ‘eating your food’
  • a separate kick off call
  • weekly interactive live check-ins
  • live recipe demos
  • mini-meditations with Nia Washington
  • simple & soothing stretch workouts
  • fun self-care challenges
  • daily support
  • tools you can use for a lifetime
  • a private Facebook group
Have you been putting off your dreams? Suppressing them? Unsure how to reach them? This program is focused on discovering your power as you find balance and confidence, feel more alive, pain-free, happier and with boundless energy.

5 Day Weekday Wellness Reset

I started out pretty strong at the beginning of the lock down. I reaffirmed my morning ritual, focused on a daily workout and ate my typical ‘pretty clean’ diet.

But over the past few months I’ve noticed my energy dropping. Pants getting a little snug. My sleep being a little more disrupted. Handfuls of snacks making their way into my mouth. Lot’s of late night tv watching. And quite an increase of imbibing.

It’s ok. There is a global pandemic going on. But, with the warmer weather beginning to peak from behind the curtains, I’m ready to get feel better. Cleaner. Lighter and more refreshed.

How about you?

That’s why I created this 5-Day Weekday Wellness Reset. Monday through Friday only. You’re free to just be on the weekend. Only 5 days at a stretch. Totally doable.

Aside from food, over the course of the 10 days (total) we’ll focus on:

  • Proper hydration
  • Stress reduction
  • Nourishing nutrition
  • Sleep hygiene
  • Daily movements (elimination and exercise!)

Sounds like a lot, but breath deep. I’m going to walk you through the whole thing, we’re going to do it together. I’ll be there for you every step of the way.

This isn’t a detox, or a cleanse or a diet. Just way to get back to basics and help your body hit the reset button.

Included:

  • The recipe book and guide.
  • Meal suggestions.
  • Daily support from me.
  • A daily mindfulness exercise.
  • Ongoing accountability!
  • Options to go deeper if you’re ready.

You get to decide how intensely you want to follow along. Maybe you skip a day. Or maybe you add a few days. However you decide to do it, I’ll still be there for you.

It’s time to lift the veil and prepare to come out of lock down. Together, we’ll make this as stress-free as possible.

Make payment (below) or contact Monique to get registered: ([email protected])

https://www.paypal.me/MoniqueCostello/49.00

 

How to tell if you need a detox

Our bodies are sending us signals all the time, the thing is that most of us haven’t been taught to listen.

If you’re feeling sluggish, tired or just off – it might be time to listen to your body and give it a little help. Yes, our bodies are made to detox, it’s a base function of the liver. But our bodies are overwrought with more than they’ve ever been before – from processed foods, inflammatory oils, preservatives, antibiotic-laden meats, chemicals, alcohol, sugar, caffeine, stress, pollution …. see what I mean?

So what are some of the signs that a detox could serve you well? Symptoms completely range from person to person, but here’s a few common signs that you might want to listen to:

  1. How you feel: do you feel sluggish, lethargic, tired? Is your brain foggy?
  2. Your digestion is ‘off’: gas, bloating, burping are NOT normal occurrences (even though we’ve become to think they are!) Are you eliminating 1-3 times per day? More or less could be a sign things are not working as designed.
  3. You have cravings: experiencing cravings for sugar, refined carbohydrates, fast food, caffeine, alcohol or sugary drinks are not only challenging but tied to weight gain, insulin sensitivity and blood sugar spikes.
  4. You can’t sleep: without deep sleep, your body misses out on precious repair time. One or two nights can be overcome, but the real trouble accumulates when sleeplessness becomes chronic.

Encourage healing. Think about a detox not as an intense diet but rather an opportunity to help the the body heal, to release and rest from the heavy burden it’s under. Through that process you’ll see a reduction in cravings, an increase in energy, improved mood and sleep among many other things.

Detoxing doesn’t just mean starvation and icky green juices. There are delicious, easy ways to help your body reset and it doesn’t have to be done in a small window of time. It’s also not for everyone either; depending on health of your current body it can actually re-circulate more toxins than release them.
****

This is the reason why I created a 14-day Wellness Program. If you’re ready to go deeper than you have before, this might be the program for you. Think of this as a whole-body program. Aside from food, over the course of the 14 days we’ll focus on:

  • Proper hydration
  • Stress reduction
  • Breathing
  • Mono-meals
  • Proper nutrition
  • Sleep
  • Daily movements (elimination and exercise!)
  • And we’ll even takes steps to Reduce our toxic exposure

Reach out if you’d like more information or to discuss if this Wellness Program is right for you. If you’re ready, register today and let’s get tips coming your way today.

sugar hangover? try this ’24-HOUR-BEAT-SUGAR’ day


Tired? Irritable? Acne? Cramps? Mood swings?

Let’s be honest- how many times did you sneak candy from the Halloween stash over the weekend? No judgement here, it totally happens! Plus, sugar isn’t just in candy. It hides in every processed food, in salad dressings, in jarred sauces, frozen meals and it’s definitely in alcoholic beverages.

But if you’re struggling with a sugar hangover, it’s time to take a 1-day break to help reset your blood sugar. Try my easy plan below to help you recover and get your system back online.

24-HOUR-BEAT-SUGAR PLAN

DO:
-> Eat fat, protein & veggies at every meal.⁠
-> Up your fat intake – it keeps the body lubricated and will help to keep you satiated.
-> Drink water – at least half body weight in ounces (150lbs = 75oz).⁠
-> Eat enough so you don’t snack in-between meals.

AVOID:
-> Sugar, grains and all processed food.

Upon wakening:
Glass of room temperature water with 1/2 lemon squeezed in
Breakfast: Eggs & Greens
Scramble/saute eggs and Swiss chard (or spinach) with ghee or coconut oil + a big bowl of fresh arugula tossed with extra virgin olive oil and fresh squeezed lemon.
Lunch: Baked Salmon & Kale
While salmon is roasting, massage the kale with 1 avocado and a drizzle of olive oil until the leaves looked ‘cooked’.
Dinner: Chicken & Veggies
Roast a chicken thigh, broccoli, cauliflower and zucchini. Sprinkle veggies with flaky sea salt and nutritional yeast.

BONUS POINTS:

  • Sip milk thistle or nettle tea between meals.
  • Eat 2 bites of fermented foods at the start of every meal.
  • Move your body. Movement helps your lymphatic system move metabolic waste.⁠
  • Sweat! Sauna, steam room, or exercise. Your skin is one way you detox, so leverage it.

Detox Workshop: Friend or Foe?

Detoxing can be an helpful healing tool in combination with any yoga practice, but before starving yourself on that popular new juice plan it’s important to find out the truth about detoxing.

 

In this seminar we’ll discuss the basics of detoxification and why detoxing can supercharge your body and slim your waistline. But we’ll also discuss the downside of detoxing and why it can be bad for the body and a waste of money.

Register at Moksha Yoga: https://www.mokshayoga.com/event-details/415277/2019-01-05/monique-costello-detoxing-friend-or-foe.html

 

Roasted & Spiced Cauliflower Soup

Is there anything cauliflower can’t do? I love the versatility of vegetable, but also don’t want to forget about the classics- like soup. Like this Roasted Cauliflower Soup.

This is a super easy recipe that is mostly hands off thanks to roasting the cauliflower with all the spices. Just pop it in the blender and it’s good to go. No onions or garlic either so it’s a great option for anyone following a FODMAP diet- but you could add them and roast with the cauliflower if you wanted to.

 

Happy Eats,

Monique

 

Roasted & Spiced Cauliflower Soup

1 head of cauliflower (roughly 5-6 cups )

1 tbls olive oil

1 tsp ground cumin

1 tsp ground coriander

1 tsp pink Himalayan or sea salt

1/2 tsp ground ginger

1/2 tsp ground turmeric

1/4 tsp ground cinnamon

1/8 tsp pepper

Juice of 1 orange

 

Preheat the oven to 400 degrees and line a baking pan with parchment paper.

Break the cauliflower into smaller florets and toss with the olive oil and all the seasonings. Roast in the oven for about 30 minutes or until desired texture is reached.

Cool slightly and place in a blender along with the orange. Add a smidge of water as needed to blend.

NOTES: I really like this soup to have texture, so blend on a low speed to keep this more chunky and hearty. Blend on high if you want it more smooth.

the one thing you can do to improve your health now

If you could do one thing to improve your health now, would you?

Do you find yourself constantly thinking about the same health goals over and over again. Have you made the same health resolution every year?  Do you secretly lay awake at night telling yourself ‘tomorrow is going to be different”?

If you’ve ever heard me speak you know that I don’t believe in diets. Just the mention of the word ‘diet’ makes most people scrunch their nose, roll their eyes or completely tense right up. Diets have an end date to the them, an end date that marks the beginning of eating exactly like (or even worse) than before you started the diet in the first place. And that just starts the whole yo-yo cycle.

When it comes to health changes, slow and steady wins the race. Making small, achievable & sustainable modifications. I’ll tell you a little secret- those changes aren’t all about food. Food is a big, big part of health but it’s not everything.

Achieving great health means balancing a number of pillars, including learning to manage stress, getting good sleep, positive thinking and a sense of purpose and belonging among others.

But it doesn’t mean you have to try to achieve this all in one day.

That’s why I created the 21 Day Refresh. Honesty, I won’t lie. I really struggled with whether this should be only 5 or 10 days. It’s certainly more approachable for everyone, including me! But it truly didn’t take us 5 days to get into the shape we are now, so it’s a bit of odd logic to think we can fix it all in just 5 days…isn’t it?

I chose 21 days because

  • it takes roughly 3 weeks (21 days) to form a new habit
  • this isn’t a diet
  • you will just keep feeling better
  • there is no better time than January to start fresh and commit to you
  • 21 days = confidence!

Yes, I have run a number of detoxes in the past and likely will run them in the future too. But not everyone is ready for a detox – physically or mentally. Plus smoothies and broths just might not be your thing.

So this time I’m removing the craziness of detoxing and getting back to basics with whole foods. Along with that, we are incorporating simple lifestyle tools which allow your body to transition to a healthier life at an easy and comfortable pace.

What if you could begin to experience the benefits of a cleanse without detoxing?

  • Achieve weight loss?
  • Reset eating schedules?
  • Reduce inflammation?
  • Increase energy?
  • Find more peace in your day?
  • Decrease joint pain?
  • See the glass as half full?
  • Clear up your skin?
  • Sleep a little better?
  • Lift brain fog?
  • Experience a reduction in anxiety and depression?

I’d love to have you join me on this 21 day adventure. Make the commitment to just try it just for five days. Then try adding a few more days and then a few more days after that.

So what is the one thing you can do to improve your health right now? Make the commitment to join us for the the 21 Day Refresh.

All you have to do is show up.

The only question you have to ask yourself is: How do I want to feel?

P.S. – I saved the best part for last! If you’re in the Chicagoland area and need an extra hand cooking- I’ve got you covered with a meal delivery service to get you through the 21 days. Just sign up and then let me know you are interested in this delicious, home cooked add on!