I’m bringing it back to my holistic nutritionist days and doing a 10-day reset. I thought I would share what I am doing with you in case you are feeling a similar desire. I do these whenever I feel like my body needs/wants it or when I simply just feel “meh,” mentally or physically. It has actually been a couple of years since I’ve done anything like this, so I’m really looking forward to it. Spring is the perfect time for a reset and some healthy habit-building!
10-Day Spring Reset
We are staying around town for Spring Break (we planned our trip for April outside of the crowd time) so I’m going to be starting this tomorrow. But really, you can start it whenever! This might seem like a lot, but for 10 days, I promise it isn’t too tough to do! You’ve got this : )
The goal here is to feel more VIBRANT. Which is why I believe it is so important to do a nutrition + wellbeing approach. Nutrition is a huge part of the equation, but it isn’t everything.
For me, my personal goal is to help my body be strong, to feel a sense of calm and clear-headedness, and to feel all around more vibrant!
NUTRITION
1. Focus on REAL, nutrient-dense, whole foods (think less packaging)
2. Take a break from alcohol – you can do this!
3. Go refined sugar-free (coconut sugar, maple, and honey are all ok)
4. Get in your protein- specifically 20 grams in the morning and 15-20 grams per main meals the rest of the day
5. 4 meals a day (6am breakfast, 11am lunch, 2pm snack, 6pm dinner)
6. Stop eating 2 hours before bed
7. Go gluten-free- think rice, potatoes, quinoa, buckwheat, etc.
8. Gentle dairy only (ideally goats milk or sheeps milk yogurt and cheese)
9. Drink at minimum, half of your body weight in water (I personally aim for 90 ounces)
10. Increase fruit intake (ideally berries)- get a good dose of antioxidants!
WELLBEING
1. 30 minutes or more steady-state cardio 4x per week (bonus if you can go a long walk outside)
2. Low-impact workouts daily- Ideally yoga or pilates (think of this like nourishment for your body, let’s slow it down). I am personally going to be following Melissa Wood Health’s Quickstart calendar. It is daily pilates (very short).
3. 5 minutes of mindfulness/meditation per day (ideally in the AM, but get it in whenever you can). I’m using the ALO moved app, but I also love the Calm app.
4. Aim for a 9:30pm bedtime.
5. Keep your phone in the bathroom. Avoid scrolling 30 minutes before bed and first thing in the morning. I’m buying a clock so I don’t have to use my phone.
6. Start each morning by writing down 3-5 things you are grateful for in a journal.
7. Grab a sticky note, and on your bathroom mirror or fridge, write down what you hope to accomplish that day that would help you feel VIBRANT. Maybe it is a hike, tackling a to-do list, scheduling that doctor’s appointment, lunch with a friend, deep clean on the house, getting a facial, taking a bath, or trying a pilates or yoga class in person.
8. Limit social media to 1 hour per day (I really want to avoid mindless scrolling). If you want to get wild, take a full social media break!
9. Read + learn daily – I’m picking a business book to read and then will challenge my mind with Babble and work on learning French.
SAMPLE MEAL PLAN DAY ONE:
Breakfast:
Smoothie (frozen banana, blueberries, chia seeds, almond milk, greens powder, and Kelley Leveque vanilla protein) + Double shot latte with steamed oat milk, a little maple syrup, and cinnamon
Lunch:
Downshiftology chicken salad over lettuce or with celery and cracks (I love Marys Gone Crackers)
Snack:
2 hard-boiled eggs, sliced cucumbers, and hummus
Dinner:
Grilled chicken or steak, 1/2 baked sweet potato with goats milk butter, and a veggie side (I love asparagus and sauteed spinach)
Dessert:
Hu Kitchen or Evolved Chocolate square + Ginger or CALM tea
SAMPLE MEAL PLAN DAY TWO:
Breakfast:
Avocado + Turkey Bacon Toast- Seeded gluten-free bread, slice avocado and turkey bacon topped with lemon pepper and rainbow sprouts + Matcha Collagen Latte with raw honey
Lunch:
Leftovers from the night before
Snack:
Sliced apple with peanut or almond butter
Dinner:
Quick Shrimp Stir Fry- I get two frozen stir fry bags from Whole Foods, add in shrimp and make a quick sauce using green curry paste, coconut milk, honey, ginger, garlic, and salt (you can also buy store-bought, just be aware of the ingredients and sugar). Serve over brown rice.
OR SBK Living Grain Free Enchiladas– yum!
Mocktail:
Topo chico over ice with 1/2 squeezed lime, 1/2 an orange squeezed. You can even do a Tajin rim : )
Dessert:
Frozen green grapes + Ginger or CALM tea
Send me a DM if you are going to do this! I’d love to hear about it.
Cheers to feeling more vibrant!
xx Lindsay
