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NTG Reset: A Gentle Cleanse

Updated: Sep 13, 2018


Green Vanilla Thrilla Smoothie

Sometimes our bodies need a gentle reset. I’m really not a fan of juice cleanses or super restrictive programs. I’ve created this reset to work with my digestion, nourish my cells, increase my energy levels and work with my body not against it. No starvation here!

The reset is broken down into three parts. For some people, the first part works just fine and they don’t feel the need to complete the next two. I’ve been traveling a ton the past month and my body is feeling it. Fatigue is in full force, my sleeping patterns are all over the map and I’m just feeling off (moody, anxious, etc.).I plan on completing all seven days to help give my body what it needs.

Guidelines: 

  • Coffee is okay on the reset just no more than one cup per day. Try and avoid alcohol!

  • Added sugars and processed foods should be completely avoided.

  • Gluten and dairy should also be completely avoided. 75% of the population is dairy intolerant. If there’s no way you can give up your cheese, opt for sheeps goat cheese – easier on your digestive system.

  • Water is a key player throughout the reset. Aim to drink between 90-110 ounces depending on how active you are.

  • Sleep may be the most important here. Aim for 7-8 hours of sleep a day. Maybe that means skipping your 5:30 am workout and doing a quick 30 minute workout at home or going for a walk. Lack of sleep causes a whole host of issues.

  • Sweets. If you need something sweet at the end of the night that’s okay. Try this freezer fudge instead on prepackaged items.

  • The best way to hit your goals in make sure your meals include quality protein, fat and veggies while watching your glucose (carbohydrates). The only real portion size that matters for macros is starchy carbohydrate, you want to fuel without having high blood sugar and reactive hypoglycemia/low blood sugar. Your operates on two fuels: ketones and glucose.

Phase I: Days 1-3

The first three days are really focused on giving your digestion a break and hydrating your cells. That’s it. Massive overhauls never work for me, so I start small. Aim to in a 12-hour window or less.

Morning: Smoothie

  1. Drink 16- 24 ounces of water before anything else. If you have it, add lemon!

  2. MOVE! If you prefer to workout at night, I encourage you to try to workout first thing in the AM. Now this isn’t a deal breaker, but I love a fasted workout to help bring glucose levels down . This also yields better results for HGH and testosterone to help you tone up faster. You don’t need to eat before your workout- your muscles are already full with the glycogen! Fasted workout also increase the length of time insulin is absent in your body.

  3. Post workout SMOOTHIE (recipes below)! It’s a liquid meal, which will allow your body to continue to cleanse from the night before. It will balance your blood sugar and is easier for your body to digest! The right amount of fat, greens and protein will get you from one meal to the next with stable blood sugar levels avoiding the roller coaster feeling causing your to feel (hormonally) hungry and leaving you full of insulin. If you have bloating issues, try one of the fruit free smoothie recipes.

  4. Post smoothie, aim to get 1 -1.5 liters of water before lunch. For many this can be a challenge, so setting a reminder on your phone to drink water can be super helpful.

Afternoon: Meal

  1. Lunch time! Keep things fresh! Lunch is a real, non-blended, meal and should consist of 75% non starchy veggies, 2 tbsp. of fat and 25-30 g/ 4 to 6 ounces of protein. Your veggies are fiber remember!

  2. Your call for your meal here (examples provided below), but it’s important to avoid high omega 6 oils such as safflower, sunflower, corn, cottonseed and soybean oil. Watch for these industrial seed oils in your salad dressings and dips as they can alter the delicate balance of omegas resulting in inflammation. Read labels!

  3. When creating your lunch, make sure there is quality protein (organic, grass-fed, wild, pasture raised, etc.) and fats and seasonal veggies. Proteins are the building blocks of life, quality fats are needed to construct high-quality cell walls and veggies provide minerals, fiber, vitamins, antioxidants and phytonutrients.

Dinner: Smoothie

  1. Smoothie time! Why another smoothie? Again, liquid meals are easy on your digestive system – the food is already broken down, so your body doesn’t need to work extra hard.

  2. Try have your smoothie before 6pm if possible.

  3. If you’re feeling super motivated, try a pre or post dinner walk (15- 20 mins)

Phase I: Days 4-5

Morning: Smoothie

  1. Repeat morning routine above!

Afternoon: Meal

  1. Repeat afternoon routine above!

Dinner: Stew

  1. A big bone or veggie broth stew with an all greens salad. Again the stew will give your digestion a break and allow nutrients, vitamins and minerals to be more easily absorbed. Stews are also nutrient dense and warming on your digestion. The green salad is a nice source of phytonutrients and fiber! Recipes below.

  2. Try and before 6pm and a pre/post dinner walk!

Phase I: Days 6-7

Morning: Smoothie

  1. Repeat morning routine above!

Afternoon: Meal

  1. Repeat afternoon routine above!

Dinner: Meal with carbs

  1. Here’s where will start re-introduce one serving of slow carbs like sweet potatoes, sported brown rice or yams coupled with non starchy veggies, protein and fat.

  2. I prefer to have my carbs at dinner as this allows my body to be without extra insulin for most of the day. The carbs I enjoy at dinner will be burned off during sleep and stored as glycogen in muscles, which will be used up during my fasted AM workout.

Recipes 

Smoothies:

Create your own!


Lunch ideas:

Stew ideas:

Dinner recipes with healthy carbs


#Cleanse #HealthyandHappy

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This content is for informational purposes only. This website does not provide medical advice, diagnosis, or treatment, which are best addressed by your physician/medical practitioner.