Launch Day 1

Intention | Set Yourself Up for Success

Today is about creating an environment, internally and externally, that supports the future you. Clear anything that no longer serves your health.

Releasing Old Patterns

Start with nutrition.  Begin today with the morning checklist (below). Try to eat within a few hours of waking. This morning, I recommended either an egg cup with veggies or an egg scramble. Feel free to choose another nutritious option, just remember to Avoid: alcohol, ultra-processed food, sugar, dairy, or gluten.

This week and next, begin to think about what foods support your health. You may decide to remove items from your pantry such as ultra-processed foods like chips, pretzels, crackers, cookies, and candy.  Also, check expiration dates on packaged food, spices and supplements to see if anything needs to be discarded.

Then shift your focus to the nervous system. Take a deep breath in and let it.  With every breath out, release anything that is not mentally serving you.  Stress and repetitive negative thinking can interfere with healing by keeping the nervous system stuck in a sympathetic state.

Try this reset breath to support the parasympathetic nervous system:
Inhale for 4 seconds • Hold for 7 seconds • Exhale for 8 seconds
Repeat 5 rounds, letting the exhale be slow and steady.

Morning Checklist

  • Lemon water (warm if possible) squeeze ½-1 lemon into 8 ounces of water  *coffee after water is ok

  • Licorice tea (avoid if high blood pressure; stop by 2 PM)

  • Protein and veggie breakfast (eggs cup or scramble, spinach, scallions, mushrooms)

  • Movement: 20–45 minutes (walk, strength, or mobility)

  • Hydration: Herbal Tea, lemon water, Celtic Sea Salt, Green Tea

  • LUNCH: keep it simple, Detox salads, soups, leftover dinner

Evening Checklist

  • Dinner: Sheet pan dinner, vegetables (keep it simple)

  • Let go of anything that does not serve you.  Breathe out the old thoughts and breathe in space for new growth. Breathe in for 4, hold for 7, breathe out for 8.  Repeat 5 times or for 5 min.

  • Journal Entry: What are some thoughts or patterns that you’d like to release?

Sheet Pan Lemon Herb Chicken with Brussels Sprouts and Sweet Potatoes

Serves: 3–4 | Prep: 10 min | Cook: 20–25 min | Oven: 425°F

Ingredients

  • 1.5 lb boneless, skinless chicken breasts

  • 1 lb Brussels sprouts, trimmed + halved

  • 2 tbsp olive oil

  • Juice of 1 lemon (plus wedges to serve)

  • Salt, pepper

  • Fresh herbs to finish (parsley, dill, or thyme)

Directions

  1. Preheat oven to 425°F.

  2. Toss chicken with olive oil + lemon juice, salt, pepper. Let sit 10 minutes while prepping Brussels.

  3. Toss Brussels sprouts on a sheet pan with a drizzle of olive oil, salt, and pepper.

  4. Place chicken on the same pan. Roast 20–25 minutes, until chicken reaches 170°F.

  5. Finish with extra lemon and a handful of fresh herbs.

More recipes are on the Launch Your Health Guide (and attached below), breakfast ideas are available on my website, and a sample menu is also attached.


 12Day Reset: Anti-inflammatory Inspired Menu


I look forward to seeing you all today at 12:00 on ZOOM or in-person at mandira.  

Remember, this program is about progress not perfection.