Friday - Week 1
Good morning, lovely ~ and happy Friday!
How are you feeling on this fifth day? At this stage you might feel like the first-day-of-school butterflies have quieted. You likely have taken some things out of your food repertoire, included more plant based foods and upped your hydration.
As we approach the weekend we are going to take things a little deeper, but I do want to stress that "Going deeper" actually looks different for every single one of you, depending on your starting point. It's super important to keep your individual needs and lifestyle in mind.
But first, let’s look at that internal weather report? This will help to assess what going deeper looks like for you. Take a few deep breaths and stretch and release your shoulders.
Have the high winds subsided a little? Did the tornado take a detour? Once you have a good gauge of where you're at, can you try out some of those easily accessible tips and tricks to nudge the barometer closer to where you want it to be?
For example ~ Are you moving enough? (Are you moving after meals?) Are you hydrating sufficiently? Have you tried the time-limit option for addictive phone apps? Does your phone have a new place to rest and charge outside of your bedroom?
These small things, collectively and over time, have the potential to make you feel a lot better in subtle but real ways.
Our first shared weekend is winking at us from the near horizon, which might be a good time to bring some springy attention to your home. I recommend you take a wander around your home, looking for anything that might be causing mild (but constant) stress, even unwittingly. Sometimes we get so used to broken objects, or dusty shelves, or piles of things… that we stop seeing them with our eyes ~ but our brains still clock these things.
Today, just take an inventory:
Are there “piles” of things that you have been meaning to work on?
Do you have items of clothing that really don't feel like you (or that don't fit, or are in need of repairing, or washing)?
Is there a shelf that could really use dusting?
Could your fridge need a clean out?
Is there a project you have been meaning to fix for months/years?
Could your couch use a spring make over (fresh pillow covers, a clean/seasonal throw)?
What about the bedside table, does it need some TLC?
Are there some windows that haven’t been cracked open since the fall?
Are there dust bunnies under your bed?
And then take some immediate tiny action steps:
Clear one surface
Open as many windows as you can (do this with a ritualistic air)
Put a springy touch to your bed and/or couch
Clean your bath/kitchen sink/fridge with baking soda and white vinegar.
Sweep and mop under your bed (add a little shimmy to your step as you do)
Buy fresh flowers, get a new plant
Hang some fresh herbs above your entrance way
Move around your space casting beautiful magical joyous “spells” and infuse your home with music and laughter and beautiful aromas.
Over the weekend you might want to get deeper into spring cleansing, but this is a great place to begin. Little gestures like this can really be so inspiring to keep going, and can also help us to stay on track with good food choices.
Also, on this fifth day, a little recap. I would love you to look through this list and ask yourself:
What is already second nature to me?
What seems way out of reach?
And what CAN I do now? What changes are possible for me to make?
We are all different and have different needs and capacities and lifestyles and schedules. This is an exercise in both being realistic AND seeing where you might stretch a little.
Food
Break your fast with protein, fiber, fermented foods and good fat (how you break your fast really determines how the rest of your eating goes that day)
Lots of plant based diversity, a wide variety of spices, healthy protein diversity, berries, seeds, nuts, legumes, mushrooms, greens, greens, greens (incl bitter greens and cruciferous veg), pseudo grains…
Mindful meal times ~ deep breath, notice the nuances, breathe (let it cool enough), chew well, enjoy silence or pleasant company, eat outside whenever possible, say mmm! (Sneak away from the office for lunch breaks)
Simple, one pot cooking and make enough to include left overs (or a portion to freeze) especially for days when you won’t have much time to cook
(No ultra processed foods, no liquid sugar, no “diet” sugar. No phones/news at meal time, no negative conversation. No guilt, no shame... using crowding out methods to make all of these NO things possible)
Coffee/tea/chocolate
Be very honest about your relationship with these. They can indeed be a healthy and beneficial “medicine” when we include them in our lives mindfully (one cup/one square; organic; high cacao % and not consumed on-the-run, not used to mask tiredness…) ~ and for coffee potentially jazzed up with ingredients to make it even more of a health beverage. (To my own coffee I add full fat coconut milk from a can and the following powders: mushroom blend, cacao, creatine or collagen, rose, ginger, cinnamon, hibiscus and maca. Then I put that all in the blender.)
Hydration
Sip room temp or warm water all day long, especially during the first ten hours of being awake
Starting your day:
Tongue scraping & gargling (before anything… get all the gunk out before you drink anything). Then hydrate, stretch, squat, empty your bowels, gaze at the sky, fold back your sheets to air your bed out (you can make it soon), wiggle/dance/move, journal, play some music, smile and tell yourself what a fabulous little love dove you are! Pick out clothes to wear that make you feel playful.
Moving:
Mini movement snacks throughout the day, walking, dancing, movement that makes YOU happy. Remember that your body is designed to move in a myriad of magnificent ways ~ every time you do so with joy, is a celebration of that. Picture yourself at your strongest, most flexible, most sassy, most playful self…. and dance into that. It doesn’t matter what that looks like, or even if you are moving in your chair for now… it matters what it feels like, and how it will make you feel.
Evening rituals:
Close the kitchen right after dinner (brush & floss teeth), go for a walk (do some squats, have a dance), do the dishes so they aren’t there taunting you in the morning, tidy up (plump up the couch pillows, sweep, put things away), make a list for the morning.
Now, let’s do a little dance to celebrate the one, the only, the most amazing, most fabulous.... YOU!
I am really excited about the weekend ahead.
You might want to try this delicious South Indian Monkfish & Lentil Curry recipe
Here’s a short article about internal weather report
Please listen to this 15 minute podcast talking about the importance of a 12+ hour overnight fast
Love love love love
Sacha xxx
© Copyright 2006-2026 Sacha Jones Holistic Living
All content contained within Sacha Jones Holistic Living Cleanse & Nourish is copyrighted and is the sole property of Sacha Jones and Sacha Jones Holistic Living and may not be copied or borrowed without consent of the owner.
Sacha Jones, she/her
+ Holistic Integrative Nutrition Wellness Coach
+ Lifecycle Celebrant & Wedding Officiant
+ Reiki I and II
+ Universal Brotherhood Minister Director
* * * * * * * * *
+ potter, gardener, yogi, knitter, reader, letter-writer, maker
+ dancer, wanderer, day-dreamer, star-gazer, rainbow chaser
+ cat-mama to Midnight, partner/wife to Mike, auntie, sister, daughter, friend
+ multipotentialite. polymath, multipassionate, neuro-diverse
follow me on my new(ish) holistic instagram right here!
and also here, for ceremonies!
