Hi and welcome to the FIRST day of the 7 day health challenge!

Congratulations for being here. I'm really excited to start off this week with you and work toward our goals together.

In the introductory PDF I go over all the important aspects of health. We know health isn't just one area, its multiple!

That's why I have my five pillars of health, and it was the inspiration for this 7 day challenge to help us all create these health forming habits together.

Meditation

Here is the link to your first meditation! It's only 5 minutes so it's easy to incorporate at any time of the day: before work, lunch break, at night before bed. Any time works!

Some tips:

1. Find a comfortable position, either seated or lying down. Choose a room that is somewhat quiet and without distraction.
2. Focus on your breath. In and out. If your mind wanders, that is OK. The goal of meditation isn't to not have thoughts. The goal is to be able to return back to the breath.
3. When you have a thought, it's important to not follow the thought down the rabbit hole. Observe that you are having the thought but bring your mind back to your breath.
4. Over time, this becomes easier and easier. Don't be upset for not being perfect, the beauty in meditation is the imperfectness of it all and forgiving ourselves for it.

Other:

Enjoy all the delicious plant foods. Remember, you can swap meals around or add in vegetables you may otherwise prefer! The goal is to eat as mostly plant based as possible, with adhering to the example plate in the introductory PDF.

• 50% non starchy vegetables
• 25% protein
• 25% starch + fat source

Get in some movement while you can. And yes, yoga + walking count! Anything that gets your body moving.

Sleep! Make time for it. Utilize some fo the tips in the PDF to allow for more restful sleep.

Finally, enjoy learning about these toxin free switched you can start implementing daily. Every little bit counts, so there is no need to rush right int. Small, incremental changes add up over time.

Health & happiness,

Stephanie