Your Guide to RESET and REBALANCE

 

 

 

 

We  all have those experiences where we feel like we have slipped up on healthful habits. I too, have those times where I just want to reboot and reset from the inside out. I sometimes like to reset during the changing of the seasons, when everything in nature is going through its own transition. Or maybe we reset after a holiday and/or vacation. Whatever the reason - be kind and show yourself some compassion.

 

Why reset? The idea of a reset is a complete body reboot from processed foods and stress. It focuses on supporting your body’s natural detoxification system (i.e. digestion, elimination, breathing, and mindset). It also encourages sleep, light exercise and stress management. A reset does not have to be radical or challenging - it’s all about nourishing your body with foods that are easy to digest and help beat the bloat naturally.  Below are some digestion tips that will help you feel your best and kick start your healthful habits.  

 

 

 

Digestion Tips

 

01

Start your morning drinking warm water with lemon or 1-2 tbsp of apple cider vinegar (organic).  This helps with the digestion/elimination cycle.

 

02

Give yourself time to allow for complete elimination. You can even use a stool/bench to prop your feet while sitting on the toilet. This position helps support our intestines and is great for those that suffer from constipation and bloating.

 

03

Try drinking teas. If you need coffee keep it to ½ cup -1 cup. (Trust me, being a mom of two boys, even I need my coffee sometimes.) Peppermint and ginger tea are great digestive aids.  

 

04

Be kind to your inner garden and feed it whole foods rich in probiotics (i.e. kimchi, kefir, yogurt, and/or miso) , anti-inflammatory foods (i.e. omega-3 fish oils, flax). Digestive enzymes may help with “heavier” meals.

 

05

Rule out food intolerances! Food intolerances and/or allergies are one of the main reasons we suffer from constipation or diarrhea and general digestion issues. Make an appointment with your physician or contact me so we can sort it out.

 

06

Hydrate! I frequently tell clients, when food moves through our GI tract it pulls fluid with it. If we don’t have enough hydration you will build a dam in your gut. Very uncomfortable!

 

07

Move the body - it is amazing how light exercise can “move things along”.

 

Below is a snapshot of what a reset should look like. Once again this is a gentle way of rebalancing your body and feeding it with whole, unprocessed foods.

 

 

The Reboot

 

To start: drink 2-3 cups of lemon water upon waking. Green or peppermint tea are excellent for digestion. You can also try my turmeric tea.

 

Probiotics (optional and preferably on an empty stomach)

 

Practice meditation or 30 minutes of light exercise.

 

BREAKFAST

 

Healthy Babe Smoothie Bowl (I recommend this to my pregnant moms - it has a great amount of folic acid and omega-3’s)

 

If still hungry, follow with a bowl of oatmeal with your choice of almond or nut/seed milk.

 

MID-MORNING

 

You choice of

  • Wheatgrass shot on an empty stomach

  • Lemon water

  • Herbal tea

 

LUNCH

 

Love Your Heart Bowl - For a vegan option you may omit salmon and add more lentils. 

 

OR

 

Avocado Toast

Two slices of mashed avocado on sprouted bread or your choice of gluten free bread. Drizzle avocado with honey or lime juice. Side of raw or lightly steamed veggies.

 

MID-AFTERNOON

 

½ cup your choice of nut milk blended with cinnamon and a dash of vanilla extract. Or throw in a dash of turmeric with honey.

 

DINNER

 

Nourishing Bowl

Sweet potato roasted with a dash of cinnamon and drizzle of coconut oil, ¼ cup of kimchi, green veggie (your choice), and your choice of protein (animal or plant).

 

OR

 

Garden vegetable omelet (made with 3 egg whites and 1 egg) with fresh tomatoes, spinach, and mushrooms. Serve with a side of fruit.

If vegan, try a lentil stir fry over black rice. Stir fry lentils with coconut oil and tamari sauce.

 

 

This menu can be adjusted to fit your needs. Be mindful of hunger, your body type and exercise level.  If you need more customized meal planning and further discussion based on your digestion needs, I am here to help you sort through these challenges. Please contact me for 1:1 counseling.



Enjoy the reboot and reset. Please follow along with #silverspoonsnutrition or let us know how you reset on our FB page. Cheers!

 

 

 

 

 

 

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Healthy Sustainable Life

Margot Witteveen, MS, RDN, LD

 

Registered Dietitian Nutritionist

Integrative and Functional Nutrition + Content Creator

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 Margot Witteveen | Atlanta, GA | margot@silverspoonsnutrition.co