Back-To-Back Events? Here's A One Day Reset To Get You Back On Track.
Planning in healthful moments to counteract a heavy social schedule can be a lifesaver when it comes to energy, gut, and metabolism.
When it comes to cleansing, the sweet spot is 5-7 days, but that doesn’t mean that a day of focused effort won’t be beneficial. Studies have shown that the microbiome is surprisingly responsive to changes in diet.
Within hours, we can experience changes in immune activation, inflammation, gut motility, and an improvement in post-biotic production – the chemical messengers that influence appetite, energy, mood and more. Within 3-4 days, we can see a change in the microbial populations and species diversity in the gut. This doesn’t mean within a few days we can erase a year of indulgence, but what it does mean is that factoring in some consistency when it comes to your health can make a significant difference. It’s also a good argument for dropping the oh-so-common (and damaging) ‘this week is ruined; I’ll start again Monday’ mindset.
We’re giving you two options to reset quickly. The first is a one-day plan to follow that is ideal after a short weekend indulgence. The second is our recently released 3-day OMAD programme, which would suit a lengthier period of indulgence, for example, if you’ve had back-to-back weddings, parties or weekends away. The OMAD is a time of time-restricted eating that focuses on a 23-hour fasting window and a 1-hour feeding window, which works out to one meal a day. We’ve created a 3-day protocol to follow to make sure the body (and cravings) adapt with ease.
THE ONE-DAY RESET
Upon rising: 500 ml water with the juice of ½ lemon and a pinch of cayenne or Artah Energy Fix.
9 -10 am: Chilled Super Green Soup*
1 - 2pm: Protein + cooked vegetables
Mid-afternoon: 1L of water with Cellular Hydration (optional)
6 - 7 pm: Chilled Super Green Soup and a bowl of mixed berries for dessert (optional). We use raspberries, blueberries + blackberries.
Super Green Soup
4 stalks celery
1 clove of garlic
1 bunch asparagus
½ cup peas
1 bunch parsley
A few tbsp olive oil
Approx. 1L vegetable stock or water.
- Slice the celery, onion, carrot, and garlic, and simmer in olive oil until soft - about 10 minutes. Add asparagus, peas, vegetable stock and parsley and simmer for another few minutes, until the asparagus is cooked, and season generously with sea salt and black pepper.
- Remove from heat and let cool. Transfer to a blender with ½ avocado and the juice of ½ lemon. Blend and taste, adjusting lemon and seasoning to your liking (add more water if you prefer a lighter consistency) and then transfer to the fridge to chill.
- Top with 1 tbsp of mixed seeds or sunflower seeds and enjoy.
*This should be prepped the day before. You can also enjoy this hot if you prefer.
Protein and Cooked Vegetables
- Choose a palm-sized portion of either salmon, organic chicken or organic turkey breast.
- Steam or poach your protein and serve with 3 cups of lightly boiled, water-fried, or steamed vegetables. We like to mix spinach, green beans, and bell peppers with 1 tbsp olive oil and mixed herbs.
NB: If you’ve been feeling bloated, aim to avoid cabbage, cauliflower and broccoli.
THE THREE-DAY CLEANSE
This simple but effective plan is a great form of regularly scheduled maintenance to use weekly between weekends away. The purpose of an OMAD is to create a 24-hour period of fasting but the programme we’ve laid out is 3 days, with the OMAD taking place on day 2. This is not only more effective than jumping right into a 24-hour fast, but it also makes the process more comfortable and results in a better adaptation by the body.
We’ve modified the strict OMAD protocol to make it more amenable to modern life by incorporating broths, green juices, and energy tonics. We’ve also included two levels, which vary slightly in their approach. If you’ve already built a fasting tolerance and are comfortable with time-restricted eating, go for level 2. If you’re new to fasting or time-restricted eating, go for level 1.