WHAT ARE THE MEAL PLAN AND SUPPLEMENTS REQUIRED TO RESET AND REBALANCE YOUR BODY?

A meal plan and supplements aimed at resetting and rebalancing the body generally focus on nutrient-dense foods, supporting gut health, reducing inflammation, and restoring energy levels. This approach is sometimes referred to as a "detox" or "cleanse" (without extreme diets or deprivation) and emphasizes balanced nutrition to support bodily functions.

Sample Meal Plan for Resetting and Rebalancing the Body

Here’s a general framework for a meal plan that can help reset the body:

Morning Routine

• Warm Water with Lemon: Hydrates and supports digestion.
• Optional: Herbal Tea or Green Tea: For an antioxidant boost and gentle caffeine.

Breakfast

• Smoothie with Leafy Greens: Spinach or kale, a source of healthy fats (like avocado or chia seeds), protein powder or Greek yogurt, and a handful of berries (rich in antioxidants).
• Alternative: Oatmeal with ground flaxseeds, chia seeds, and fresh berries for fiber and nutrient density.

Lunch

• Salad with Diverse Vegetables: Include leafy greens, colourful veggies (like bell peppers, carrots, beets), and a protein source (like grilled chicken, chickpeas, or quinoa).
• Healthy Fats: Add a source of healthy fats, like olive oil or avocado.
• Optional: Small portion of a complex carb, like sweet potatoes or quinoa, for sustained energy.

Afternoon Snack

• Probiotic-Rich Food: A serving of kefir, Greek yogurt, or a small portion of sauerkraut or kimchi.
• Alternative: Handful of nuts and seeds for healthy fats and fibre.

Dinner

• Lean Protein with Steamed or Roasted Vegetables: Salmon, turkey, or tofu paired with non-starchy vegetables (broccoli, zucchini, asparagus).
• Healthy Carbohydrate: Small portion of brown rice, quinoa, or sweet potato for fibre and nutrients.
• Broth-Based Soup Option: Bone broth soup with vegetables can be soothing and rich in nutrients that support gut health.

Evening Wind-Down

• Herbal Tea: Chamomile or peppermint tea to aid digestion and relaxation.

Supplements for Resetting and Rebalancing

Consult a healthcare provider before starting supplements, especially if you have specific health conditions. Common supplements to support a balanced reset include:

1. Probiotics:
• Support gut microbiome balance and aid digestion.
• Look for multi-strain probiotics or those with Lactobacillus and Bifidobacterium strains.
2. Prebiotics:
• Prebiotics like FOS or inulin feed beneficial gut bacteria, enhancing probiotic effects.
3. Omega-3 Fatty Acids:
• Fish oil or algae oil supplements are anti-inflammatory and support heart, brain, and joint health.
4. Magnesium:
• Helps relax muscles, supports sleep, and aids digestion.
• Consider magnesium glycinate or citrate for improved absorption and digestive benefits.
5. Vitamin D:
• Essential for immune function, mood, and bone health, especially if sun exposure is limited.
6. Adaptogens (Optional):
• Ashwagandha, rhodiola, or holy basil can help the body adapt to stress and support overall balance.
7. L-Glutamine:
• Supports gut lining health, especially beneficial if gut healing is a focus.
8. Digestive Enzymes (Optional):
• Can be useful if digestive issues are present, helping the body break down food more effectively.

Tips to Maximize the Reset and Rebalance Process

1. Hydrate: Drink plenty of water throughout the day to help with digestion, toxin elimination, and energy.
2. Limit Processed Foods, Sugar, and Alcohol: These can increase inflammation and disrupt gut health.
3. Exercise: Regular movement, such as walking, yoga, or stretching, supports circulation, digestion, and mood.
4. Sleep: Aim for 7-8 hours per night to allow the body to repair and restore.

This approach, when followed consistently, can help support a gentle, sustainable reset that encourages improved digestion, reduced inflammation, and better overall health.