A Healthy Reset for Everyday People

Glass bottle of spinach juice on wooden table, closeup

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Written by Sue Ward, Director of Nutrition at Sanoviv Institute

If you are ready to improve your health, boost energy, shed excess body weight, and improve your appearance, then consider a brief “reset.” This reset plan is about removing potentially harmful substances from our bodies while nourishing ourselves with healthy foods and lifestyle practices.

Here is a simple 7-day reset that can help put you on the path to better health. It includes a simple meal plan — a shake, a salad, and a soup each day; a shake for breakfast, salad for lunch, and soup for dinner. This is an easy-to-follow plan that can be modified to suit individual needs, using the following suggestions.

  • Strive to eat all whole foods. Consider adding some liver supportive foods to your morning smoothie or salad such as avocado, dandelion greens, lemons and limes, apples, garlic, artichoke, cabbage, mushrooms (include shiitake and reishi), and mung beans.
  • High fiber foods such as ground flaxseeds, hemp seeds, nuts, fresh berries, coconut, and beans, may be easily added to a shake, salad, or soup.
  • Make your daily salad colorful with vegetables such as leafy greens, cucumber, carrot, shredded raw beets, tomatoes, red cabbage, and orange or yellow peppers. Add chicken, salmon, shrimp, or beans for protein and use olive oil and lemon rather than prepared salad dressings.
  • Soups ideally should be homemade if possible, but if you must choose a prepared soup, look for those lower in sodium.
  • Eliminate processed food products that include additives, preservatives, sugar, and artificial sweeteners. This includes eliminating alcohol, caffeine, soda, fast food, and prepared snack foods.
  • Eliminate potentially allergenic foods such as wheat, dairy, corn, and soy.
  • Make water your beverage of choice and drink it from a glass or stainless steel water bottle (avoid plastic). Infuse water with a few slices of cucumber, pineapple, watermelon, fresh berries, or herbs for added flavor. Drink water throughout the day, especially if you feel hungry prior to mealtime.
  • Get at least 15 minutes of low to moderate exercise daily. Sweating helps to eliminate toxins, however, avoid strenuous exercise during the 7-day reset.
  • Minimize exposure to chemical-based household cleaners and personal care products and replace with non-toxic alternatives when possible.
  • Nutritional supplementation, such as a liver support formula that includes milk thistle, may help support the body’s built-in cleansing and filtering systems.

Last, clean living is more than just diet and exercise. You may want to consider a “news fast” along with focusing on a positive attitude. Take time to do some deep breathing each day and smile a lot. This brief reset can help put you on the path to better health.

Sample One-Day Menu

Breakfast Shake: 1 cup of water, ½ cup blueberries, ¼ avocado or banana, handful of dark green lettuce or spinach, 2 tablespoons of ground flaxseeds, and cinnamon. Add plant, hemp, or pure whey protein concentrate (about 15-20 grams).

Lunch Salad: Dark romaine lettuce, cucumber slices, cherry tomatoes, red cabbage, carrots, shredded chicken breast, sunflower seeds, olives or avocado slices, olive oil, and freshly squeezed lemon.

Dinner Soup: Creamy Asparagus Soup (makes 4 servings)

Ingredients:

1 lb. asparagus (wash and trim woody ends), cut into one-inch pieces

2 sweet onions, finely chopped

1 tablespoon extra virgin olive oil

3 cups of vegetable or bone broth

2 teaspoons minced garlic

1 teaspoon fresh minced ginger

1 ½ cups unsweetened coconut milk (or almond milk)

Unrefined sea salt and black pepper to taste

Preparation:

  1. Simmer onions, garlic, ginger, and a pinch of salt in olive oil for three minutes or until onions are soft.
  2. Add broth and bring to a boil.
  3. Add asparagus, reduce heat, and simmer for 25-30 minutes.
  4. Remove from heat and put in a blender with the coconut milk. Puree until smooth.

Sue Ward, MS, CNS, is a nutritionist and health educator at Sanoviv Medical Institute and a USANA consultant. Located in beautiful Rosarito Beach, Mexico, Sanoviv is a fully licensed hospital that offers a unique blend of conventional, alternative, and integrative programs to help maintain good health and treat a wide range of diseases.