The Monday Reboot
Not every weekend requires recovery, but we love using Mondays as an opportunity to reboot and re-set regardless. Why? Because starting your week with healthy habits and great nutrition can make all the difference, and having a routine you can fall back on makes it that much easier. Enter this one-day, deprivation-free routine. It takes the guesswork out of what and when to eat, keeps you energised and focused, and helps you build a great foundation for the week ahead.
START YOUR DAY WITH 1L OF WATER.
To ensure you’re replenishing your electrolytes to truly hydrate, add Cellular Hydration or as a backup, the juice of ½ lemon and a pinch of sea salt. Once you finish the water, you can move onto your caffeinated beverage of choice!
DO A COLD FACIAL PLUNGE.
Not all of us are committed enough to create a full body ice bath at home, but a cold face plunge is easy to do, incredibly refreshing practice your complexion will thank you for. It can reduce inflammation, swelling, and over time, improve the appearance of the skin. More importantly, it can be used as a tool to help reduce feelings of anxiety and improve energy; like with full body cold plunges, a facial plunge can slow the heart rate, stimulate the vagus nerve and initiate peripheral vasoconstriction.
EAT A PROTEIN HEAVY BREAKFAST.
Set your blood sugar off on the right foot by eating a savoury, protein heavy breakfast. If you’re plant based, go for tofu scramble (recipe below) with ½ avocado, fresh tomato, greens, olive oil and seeds. If you eat eggs, go for 3 scrambled eggs with the same sides.
SUPPORT YOUR METABOLISM.
If you’re a Metabolic Fix user, you’ll know how beneficial this supplement can be to help improve energy, reduce sweet cravings, and control appetite. If you’ve never tried Metabolic Fix but struggle with cravings, erratic appetite, or constant hunger, give it a go.
4 HOURS AFTER BREAKFAST, EAT OUR LIVER BOOST SALAD FOR LUNCH.
One of our favourites, the Liver Boost Salad is easy to prep in advance and ticks all of the boxes – fibre, phytonutrients, polyphenols, plant diversity, protein and fat. If you feel you need a snack between your breakfast and lunch, it’s a good sign that you need to increase the nutritional content of your breakfast. If your breakfast is sub 300kcal and less than 10g of protein, make this an area of focus. Recipe below, and as always, feel free to improvise.
DRINK THIS TONIC IN THE AFTERNOON.
After lunch, skip the second coffee and go for 1.5L of water with the juice of 1 lemon and a pinch of cayenne pepper. Cayenne is a circulatory stimulant, appetite suppressant, anti-inflammatory and digestive carminative, so it is a great tool to help you stay energised, focused and clear in the afternoon.
TRY THIS SOUP FOR DINNER.
If you’ve had a heavy weekend, there’s nothing like a warm, nourishing soup to help you balance out the next day, and our Creamy Tomato Soup from the 28-Day Reset will hit the spot. If you’re used to eating heavily or late in the evening, you’ll fall in love with this practice. Eating a light dinner can also help you sleep better, improves next-day bowel clearance and is better for digestion. If, however, you’ve done a big workout, or feel that you need more, go for a side of lean protein and crudité/hummus.
END YOUR DAY WITH THIS YIN POSE.
If you’re a fan of lymphatic drainage, you’ve probably already tried legs up the wall pose (known as Viparita Karani in yoga). If you haven’t tried it yet, it’s another hack you’ll soon be loving. One of our favourite health hacks from last week’s journal article, elevating your legs at the end of the day is one of the simplest and most effective ways to stimulate lymphatic drainage, reduce blood pressure and get out of the stress response before bed.
Scroll down for the recipes.
SCRAMBLED TOFU RECIPE
- 250g extra firm tofu
- 1 tbsp coconut oil
- 2 cloves garlic, minced 1 tsp sea salt
- 2 tbsp nutritional yeast ¼ tsp cumin
- ¼ tsp turmeric
- Black pepper to taste
1. Drain the tofu and pat dry with a clean cloth or paper towel. Heat the coconut oil in a pan over medium-high heat and add the garlic. Cook for 2-3 minutes, stirring frequently.
2. Crumble the tofu into small, bite-sized chunks, add to the pan and, using a spatula, combine everything together until the mixture starts to resemble a traditional egg ‘scramble’. Add the rest of the ingredients and cook for another 5-7 minutes, stirring occasionally.
3. Taste and adjust seasoning if you wish.
LIVER BOOST SALAD
- ½ cup cooked chickpeas, we love the jarred ones as they’re softer and easier to digest
- 1 small beetroot, grated
- ½ red apple, grated
- ½ carrot, grated
- 1 stalk celery, sliced
- 2 tbsp your choice of chopped nuts, we love pistachios or walnuts
- Baby gem or other lettuce for a base; serving size up to you
- Optional other toppings: we love olives, spring onions, sprouts, artichoke, sauerkraut, or any vegetable you fancy
- Protein of choice: add 1 chicken breast, cooked salmon, tuna, sardines, or tofu/egg (whichever you didn’t have at breakfast)
- Dressing: 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 2 tbsp extra virgin olive oil, a squeeze of lemon, ½ tsp maple syrup (optional), a pinch of cayenne pepper (start VERY slowly, it’s strong!), 1/8 tsp cumin. Mix everything together and stir until combined.
Assemble everything and toss with dressing. Optional (but recommended) - add a generous drizzle of runny tahini once dressed. If you don’t have runny tahini, you can mix 1 tbsp of harder tahini with a bit of water and olive oil. It will be on the mild side, but still delicious.
CREAMY TOMATO SOUP
- 2.5 lbs of good quality, sweet tomatoes
- 4 cloves garlic
- 1 yellow onion
- 2 tbsp extra virgin olive oil or coconut oil
- 4 cups vegan, msg-free vegetable broth or water
- 1 tsp apple cider vinegar
- A sprinkle of herbs of your choice (we use rosemary and bay leaves)
- 1⁄2 cup fresh basil or parsley, chopped
- 1 cup cashews, soaked overnight or for at least 3 hours
- 1 tsp sea salt
- Fresh black pepper
1. Cook onion, garlic, and tomato on low heat for about 15 minutes with 2 tbsp of olive or coconut oil, apple cider vinegar and salt.
2. Add the stock to the pot with the tomatoes and simmer for about 30 minutes. You can add any herb or seasoning that you like - we love using bay leaves and a few sprigs of rosemary, but make sure you remove them before you transfer to the blender.
3. Rinse the cashews and blend with a little stock and some water, just enough to make into a cream. Using either an immersion or upright blender, blend everything together until smooth. Season to your liking and serve with fresh chopped herbs.
This article is for educational purposes only and the implementation of the theories and practices discussed is at the sole discretion of the individual. All information given is not a substitute for medical advice, diagnosis, or treatment. If you have any concerns about your health, you should speak with your physician