21 Change of Routine Challenge- Checklist

As our 21 day Change of Routine Challenge comes to a close, here are a few questions to ask yourself to see what areas you still need to work on.

Are you eating a colorful and healthy breakfast as well as drinking at least 2 liters of water a day?

Are you eating a big lunch and smaller dinner and starting your day off with a warm cup of lemon water instead of coffee?

Are you doing your morning stretches and spending at least five minutes in meditation in the morning and at night (I found the “Headspace” app to be super helpful)?

Are you drinking your “golden milk” at night and eating vegan for at least one meal?

Are you turning off all electronics before bed and tidying up your place before you head out for the day?

Are you saying a positive affirmation every morning and having some “me time”?

Are you eating at least 90% whole foods and 10% or less processed foods and making sure snacks are whole foods?

Are you knocking off even the hard stuff on your to do list and doing one act of random kindness a day?

Are you limiting your social media and getting 8 hours of sleep?

Did you write down your goals and put them in a place where you can see them everyday?



21 Day Change of Routine Challenge

We all have our daily routines… some healthy, some not, here at Intelligent Gourmet we strongly believe that small healthy changes can make you feel, look, do and be BETTER!  So we put together this 21 day challenge to help motivate you to make small changes in your life each day that will lead you to a healthy daily routine!  Each day builds on the next, so at day 21 you will be doing all these things every day!

*Tips and Tricks- Post your daily task on social media.  It will make you feel more accountable!  Don’t forgot to tag us in your posts @intelligentgourmet! *

Day 1.  Eat a healthy and colorful breakfast.

Day 2. Drink at least 2 litters of water (That’s only four normal sized water bottles)

Day 3. Eat a BIG Lunch and smaller dinner .

Day 4.  Don’t drink your coffee first thing, instead go for a warm cup of lemon water.

Day 5. Go for a morning walk or do some morning stretches.

Day 6. Drink Golden Milk before bed  (1 cup Coconut Milk, 1 tbsp coconut oil, 1 tsp turmeric, 1 tsp ginger,  pinch of pepper, and honey).

Day 7.  Eat at least one vegan meal (Stop by Intelligent Gourmet and check out all our vegan meals, who said vegan has to be boring?)

Day 8. Spend 5 minutes in meditation first thing in the morning.

Day 9. Spend 5 minutes in meditation last thing before bed.

Day 10. Turn off electronics an hour before bed (and put another room besides the bedroom if possible).

Day 11. Tidy up your place before leaving for the day.

Day 12.  Write an affirmation and place it on your mirror (start repeating affirmation every morning while getting ready for the day)

Day 13. Eat 90% whole foods today and 10% or less of processed foods.

Day 14.  Enjoy some “me time” (read a book, take a bath, paint, do yoga, do something that makes you happy).

Day 15.  All snacks should either be veggies, fruits, or nuts.

Day 16. Do a random act of kindness today.

Day 17.  Knock that one thing off your to do list you have been avoiding.

Day 18. Get 8 hours of sleep.

Day 19.  Limit social media (You don’t need to check it every hour, I promise).

Day 20. Write down all your goals for yourself this year.

Day 21. Print this list and do your best to do each of these things every day!


The Daily Routine- Drinks

School is starting up and everyone is affected.  Whether you are a parent, student, or commuter (who is bound to notice the increase in traffic) when school starts back up it is important to start a daily ritual to keep yourself on track.  Here are the two drinks I suggest to add to your daily routine that will help your body keep up with the change of schedule.


Morning Alkaline Drink- This will wake you up and it helps bring your body’s pH level to alkaline which is proven to prevent cancer from forming in the body.  The drink is simple to put together.  Its just warm water, lemon juice, and apple cider vinegar. Try it instead of your cup of coffee first thing and feel the difference.  If you still need your coffee try a cold brew cup of jo instead because it isn’t as acidic.

Recipe: Warm water (you can dilute it as much as you want), 1 tbsp Apple Cider Vinegar, Juice of 1 Lemon, 1-2 tbsp honey *optional, and  1/8 tsp cayenne pepper *optional


Evening Golden Milk-  Golden Milk is a combination of coconut milk, coconut oil, turmeric, ginger, honey, and a pinch of pepper.  This drink burns fat while you sleep, reduces inflammation, and is a great drink for detox. Drinking this an hour before bed will prevent bloating or upset stomachs in the mornings which will make sure you are ready to take on the day ahead.  Plus the warm milk will make you nice and sleepy allowing you to fall asleep easily.

Recipe:  1-2 cups coconut milk, 1 tbsp coconut oil, 1 tsp turmeric, 1 tsp ginger, 1/4 tsp pepper, 1-2 tbsp honey for taste. Combine contents and heat until blended.