Healthy habits
Inspiring 21 day change of season food guide to reset your body in the Equinoxes
Making a commitment to do a season reset is a gift to yourself.
It is an opportunity to change unwanted habits.
You get to leave behind or modify your relationship with things like:
- caffeine
- sugar
- alcohol
- gluten
- cigarettes
This is your moment to establish new habits like taking up drinking sufficient water each day, eating nutritious food that nourishes your cells and having a good night’s sleep.
Time to get your glow back!
Habits, good and bad, influence how we relate to our bodies and how we think.
To consciously observe and alter these habits is a challenge, but one that can change your life forever.
This is a chance for you to learn how to live in balance with food, understand why resetting your body in the Equinoxes is the best time and feel how your choice of lifestyle is affecting your health.
Let’s get started on how to reset your body in 21 days!
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9 rewards you will gain for restoring the balance include:
- Encouraging and maintaining an ideal weight for your body.
- Reviving your beauty.
- Having a clearer mind and better concentration.
- Clear and rejuvenated skin.
- Enjoying a better functioning body.
- Increased energy.
- Improved digestion.
- Improved immunity.
- Change in habits and addictions to sugar, salt, alcohol, junk foods, nicotine etc.
Health concerns to consider before you plan your reset
Medications or diseases - if you are on regular medication or have any disease in your body we recommend that you speak to your doctor before embarking on any reset, detox or cleanse.
Why a change of season reset?
Each year when the seasons change from Spring to Summer or Autumn to Winter there’s obvious changes to the nature around us, but do you realise that these changes are also influencing your body?
Our bodies physically adapt to the seasons like nature. We are attuned to these fluctuations.
Spring is a time when your energy is expanding.
Just like the trees and plants in our gardens as they start sprouting new leaves and blossoms in Spring we need to now fertilise them weekly. It’s time to nourish.
In Autumn your energy contracts as the body prepares to protect the organs for the colder weather ahead. It’s time to conserve.
So it is that we should also eat the food that is abundant in these seasons.
Eating seasonally is best for your health as you are consuming food that is fresh and naturally ripened. It’s at its nutritional peak containing higher levels of vitamins, minerals and antioxidants.
They are the foods the body needs to heal, repair, nourish and store energy.
TIP :
When you eat seasonally and locally you are not just caring for your body but also the planet. Growing food outside their natural season uses vast amounts of water and fossil fuels, as well as the environmental emmisions from transportation.
Why you should reset your lifestyle habits
So many people come to us confused about how they can reset their eating and day to day food habits.
There is an awful lot of noise on the internet and in the media and this confuses people as to what they should do for their bodies.
We are constantly bombarded with fast ways to lose weight with celebrities and publishers endorsing lists of quick fix diets and programs.
The simple fact is that most of our lifestyles contain preservatives and toxins due to what we consider is the convenience and ‘way’ of modern life.
Take a moment to think about the processed foods and refined sugars, alcohol, caffeine, tobacco, prescription or recreational drugs and artificial food additives that might be in your lifestyle.
These all have an accumulative effect on your health.
Our bodies are programmed to operate on a cellular level to eliminate these toxins and unwanted substances via the main organs of detoxification: the liver, kidneys, bowels, skin and lungs.
We eliminate toxins through respiration, bowel elimination, urination and perspiration.
But when our bodies are unable to sufficiently eliminate these toxic chemicals, we store them in our body fat, skin, hair, and our gastrointestinal and lymphatic systems.
The way the body maintains its capacity to heal is through nutrition.
As simple as it may sound, when we eat sufficient quantities of nutritious fresh foods, our body works efficiently to continuously repair and heal itself and we reap the amazing health benefits.
The perfect reason to do a reset!
20 important reasons or symptoms why you might want to reset your body
If you are still not convinced here are some of the issues you might be living with that can be helped, changed or even eliminated with a reset:
- Fatigue and low energy levels.
- Drink alcohol every day.
- Indigestion, bloating and acid reflux.
- Being overweight or unhappy with your current weight.
- Cravings, especially sugar.
- Frequent headaches or migraines.
- Bad breath or body odour.
- Allergies and skin conditions.
- Food intolerances.
- Short tempered, mood swings or depression.
- Bad diet.
- Poor sleep patterns.
- Giving up smoking cigarettes.
- Poor bowel movements or constipation.
- Recurring yeast infections or foot fungus
- Nausea.
- High cholesterol.
- PMS.
- Drink caffeine and processed caffeinated drinks regularly.
- Arthritic aches and pains.
"Feeling sorry for yourself, and your present condition, is not only a waste of energy but the worst habit you could possibly have."
Dale Carnegie
How does a reset work?
Fundamental elements to this 21 day reset:
1. First, decide why you want to do this reset!
- What do you want to achieve?
- Once you have thought about it, write it down!
- Make your goals realistic.
- Believe you can do it.
- Get started on this plan today!
Remember, you can’t achieve a goal if you don’t understand what it is?
2. Prepare to do your reset!
- Set a date – clear your schedule
To succeed in a reset you need to make a plan. Setting a date and being prepared is the first step.
You need to dedicate this time to yourself so clear your schedule, mark it on your calendar or in your diary.
Ask your friends and family that you need their support during these weeks.
- Find an ally
Or even better, ask your friends and family to do the reset with you!
It always helps to reset with a friend or partner.
Having someone to share the process and sacrifice with is a great support and makes the journey so much easier and much more fun.
- Clean out the cupboards
It is very difficult to reset when you have foods that you should not be eating in the fridge and the cupboards.
If you have the opportunity to clear them out of the house, do it. It is better not to have the temptation.
3. Keep a journal
We all too easily forget our experiences, including the emotions and trials that go along with them, once events have passed. Keeping a journal of what you eat and drink each day, how much water you consume, the way you feel and how your body reacts as you go through each stage of this reset is an amazing tool for you to use. It gives you an opportunity to reflect on the process of the reset, and monitor how much your body and mind change over the time.
4. Foods not allowed on your reset:
- MEAT
Red meat, chicken, turkey, other poultry and any meat products like sausages, burgers and paté
- DAIRY
Milk, cheese, eggs (this reset allows you to eat egg whites and goat’s milk yoghurt), cream, butter and margarine
- WHEAT AND GLUTEN
Bread, croissants, breakfast cereal, cakes, biscuits, pies, pastries, wheat pasta, white or refined rice
- ALL CRISPS AND SAVORY SNACKS
Including salted nuts
- SUGAR
Chocolate, sweets, jam and sugar
- P R O C E S S E D F O O D S
All ready meals, ready-made sauces and takeaways
- NO CAFFEINE
Coffee and tea including green tea
- DRESSINGS
All sauces, pickles, ready – made salad dressing, mayonnaise
- SALT
Except for sea salt or vegetable salt
- DRINKS
Fizzy drinks including diet versions
5. Habits not allowed on your reset:
NO ALCOHOL
N O C I G A R E T T E S O R CIGARS
N O R E C R E A T I O N A L DRUGS
6. Supplements - Probiotics for your microbiome
Probiotics are live microbial organisms that are naturally present in the digestive tract and vagina.
They are considered beneficial and are sometimes referred to as ‘friendly’ bacteria.
The ways they are thought to promote health include suppressing the growth of potentially harmful bacteria, improving immune function, enhancing the protective barrier of the digestive tract, and helping to produce vitamin K.
As we are going to reset your body, including your gut, it’s important that we support your microbiome with probiotics.
7. How to choose the best probiotics for you
There’s a lot of products to choose from so it’s important for you to take a moment to find the best supplement for your body.
- Make sure that they are safe for you. If you have serious health or immune conditions speak to your doctor for their recommendation.
- Go for quality. These products are not checked for quality so it’s important that you go for a brand recommended by your local homeopathic pharmacist, natruopath or health specialist.
- Choose the right types. Also speak to them about the the of bacteria your body needs. There are 3 main types of probiotics and each have a specific benefits to your gut.
- Count the Colony Forming Units (CFUs). Tells you what how many bacteria, or viable cells, are in each dose and depending on what you want to treat the count will vary. Most probiotic supplements contain 1 to 10 billion CFU per dose.
- Check the dose.
- Understand how to store it. Heat dried formulas need to be stored in the fridge and generally freeze dried can tolerate room temperature. Check the requirements.
- Make sure of the ingredients. If you are allergic to dairy or soy make sure they are not in the supplement.
- Check the expiry date.
- Give it a month. We are all different and have our own microbiome. Not all probiotics may be right for your gut so give your course a month and if you are not feeling any benefits consider changing.
IMPORTANT: There are diseases or conditions that can cause you to gain weight or others that are associated with difficulties in gaining weight.
If you have any of these issues it is important that you understand that this reset should not do you any harm but you should speak to your doctor or specialist before you start and adapt the program where necessary.
8. Understanding calories to achieve your goals
Basal Metabolic Rate
We all have a miniumum amount of calories that your body burn to sustain our basic life function.
It’s the amount of energy you would expend if in a rested state in a temperate environment.
If you understand what this amount of calories are for your body you can use this as a basis for the amount of calories you need to eat + exercise + daily activity to gain, maintain or lose weight while you are on your reset.
Take a moment to check your basal metabolic rate with the link to the calculor below and adjust the menus to suit your needs.
We start the 21 day reset with a 3 Day Raw Food Cleanse!
Why? Because it allows your liver and other major organs to ‘rest’ from the intense process of digestion, and give the body a chance to repair tissue and cells and rid the body of toxins and waste.To make this process efficient we must feed the body a good supply of raw nutritious food!
9. 3 Day Raw Food Cleanse
This menu is based on 1500 calories.
If you are wanting to lose weight and your BMR is around 1500 calories by sticking to this menu you will see the results!
Alternatively, if you are wanting to maintain your weight or gain weight you will need to increase the amount of calories to ensure that the energy that your body requires is sufficient.
For example:
| Activity Level | Calorie |
| Sedentary: little or no exercise | 1,926 |
| Exercise 1-3 times/week | 2,207 |
| Exercise 4-5 times/week | 2,351 |
| Daily exercise or intense exercise 3-4 times/week | 2,488 |
| Intense exercise 6-7 times/week | 2,769 |
| Very intense exercise daily, or physical job | 3,050 |
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
What is raw food?
Let’s define what raw food is. The principal behind the ‘whole and raw’ food movement is that the plant foods we eat should not be cooked above 45 oC or 115 oF. This allows the live enzymes that are contained in the food to assist our body in processing the food. Raw food is like a tonic for our body!
MENU DAY 1 | 1500 calories | 21 Day Reset Planner
BREAKFAST
Green smoothie (2-3 cups) (2 persons)
1 cup organic apple juice
1 cup spinach (packed)
3 sticks celery
1 medium apple
1⁄2 cup water
Calories in total dish: 260
MORNING TEA (1 person)
1 small carrot
21 hazelnuts
Calories: 199
LUNCH
Avocado salad (2 persons)
2 cups shredded lettuce
1 medium avocado
3 sticks celery chopped
1⁄2 fennel bulb
1/2 cup alfalfa
1 tablespoon chopped chives
1 tablespoon olive oil
1⁄ 2lemon (juice)
Sprinkle with 1 tablespoon of sunflower seeds and 1 tablespoon of pine nuts
Calories in total dish: 500
AFTERNOON TEA
1 glass apple juice
23 almonds
1 medjool date
Calories: 350
DINNER
Miso soup (1 person)
1 tablespoon miso
10 spinach leaves
4 mushrooms thinly sliced
2 cups water
2 tablespoon chopped coriander
Calories: 82
Cabbage salad (red cabbage coleslaw) (2 persons)
1 small zucchini grated
1 medium carrot grated
2 cups red cabbage grated
1 tablespoon chopped coriander
1 tablespoon olive oil
1 tablespoon red wine vinegar (Herbamare and black pepper to taste) Calories: 131
Dressed avocado halves (1 person)
1⁄2 medium avocado
1 tablespoon chopped chives
1 teaspoon olive oil
1 cherry tomato diced
Calories: 183
DESSERT (1 person)
1 cup strawberries halved
1 cup goat’s milk yoghurt
1 tablespoon honey
Calories: 258
Daily water intake: 8 glasses
MENU DAY 2 | 1500 calories | 21 Day Reset Planner
BREAKFAST
Green smoothie (2-3 cups) (2 persons)
1 cup organic apple juice
1 cup spinach (packed)
3 sticks celery
1 medium apple
1⁄2 cup water
Calories: 216
MORNING TEA (1 person) 1 small banana
1 tablespoon honey
21 hazelnuts
Calories: 332
LUNCH
Lettuce Wraps
2 small carrots (grated)
1 small cucumber finely sliced
4 mushrooms – champignons sliced ⁄ avocado
2 large iceberg lettuce leaves
⁄ teaspoon balsamic vinegar
1 tablespoon chives
12 olives
Calories: 273
AFTERNOON TEA (1 person)
1 glass apple juice
23 almonds
Calories: 284
DINNER
Vegetable pasta (2 persons)
2 small zucchini sliced with a vegetable spiralizer
Sauce:
4 cherry tomatoes
1 medium tomato chopped
10 olives
1⁄4 clove garlic
1 teaspoon olive oil
2 cups spinach
1 tablespoon chives
2 tablespoon chopped red capsicum
Calories: 137
Fennel salad (1 person)
1 fennel bulb
1 teaspoon olive oil
Calories: 52
Rucula and pear salad (2 persons)
3 cups arugula lettuce
2 small green pears
1 tablespoon olive oil
1⁄2 teaspoon balsamic vinegar
Calories: 292
DESSERT (2 persons)
1 cup raspberries
1 cup strawberries halved
1 cup goat’s milk yoghurt
1⁄2 tablespoon honey
Calories: 290
Daily water intake: 8 glasses
MENU DAY 3 | 1500 calories | 21 Day Reset Planner
BREAKFAST
Green smoothie (2-3 cups) (2 persons)
1 cup spinach (packed)
3 sticks celery
1 medium apple
1⁄2 cup water
Calories: 216
MORNING TEA
1 fennel bulb
23 almonds
Calories: 204
LUNCH
Salad (1 person)
2 cups lettuce
1⁄2 small carrot (sliced)
10 olives
1 small cucumber
1⁄2 small tomato
1 tablespoon olive oil
1⁄2 tablespoon balsamic vinegar ⁄ avocado
Calories: 259
AFTERNOON TEA
1 small banana
1 tablespoon honey
21 hazelnuts
Calories: 288
DINNER
Miso soup (1 person)
1 tablespoon miso
10 leaves spinach
4 mushrooms thinly sliced 2 cups water
2 tbsp chopped coriander
Calories: 102
Tomato salad (1 person)
1 medium tomato
1 medium avocado
1 slice red onion
1 small cucumber (no skin)
8 basil leaves shredded
1 tablespoon olive oil
1⁄2 tsp balsamic vinegar
Calories: 369
DESSERT
1 cup strawberries halved
1⁄2 tablespoon honey
Calories: 76
Daily water intake: 8 glasses
WHEN YOU FEEL LIKE QUITTING ASK YOURSELF WHY YOU STARTED.
10. Maintenance menus
Days 4 - 10 | 21 Day Reset Planner
KEY:
- Blue recipes in The Detox Journey ebook
- Get the full 14 Day Detox and over 30 recipes for just 9,90€.
- Green recipes below!
NOTES:
- This is a guide for you to follow during your maintenance weeks with suggested meals.
- You can use any of the options at your discretion.
- Repeat, mix and substitute to suit your day or lifestyle.
- We recommend to achieve results that you try to exercise 6 days a week.
Try our Barre Pilates and fitness classes on our YouTube channel!
11. Bonus Recipes | 21 Day Reset Planner
Morning ginger shot recipe
Spicy fish cakes recipe
Roasted root vegetable soup
Butternut pumpkin soup recipe
Roasted cauliflower steaks with capers recipe
Beetroot and quinoa burger recipe
If you're brave enough to start, you're strong enough to finish!
Gary Ryan Blair
