An Australian nutritionist has revealed the diet and exercise routine to follow for the ultimate two-week body reset.
Jessica Sepel, founder of JS Health, outlined the coherent list of ‘nutrition guidelines’ on her website which cuts out alcohol and encourages people to eat vitamin-rich foods for the entire two weeks.
‘This challenge is designed to help you reboot your system for better energy, deeper sleep, stress relief and to nourish your relationship with food,’ Jessica wrote on her website.
So what do you need to do for better sleep and energy in just one fortnight?
Jessica Sepel (pictured), outlined the coherent list of ‘nutrition guidelines’ on her website which cuts out alcohol and encourages vitamin-rich foods to be consumed
Meal plan energy-rich food
During the two-week reset challenge, it’s important to plan healthy meals to eat throughout the week and incorporate energy-rich foods into your diet.
The ‘guidelines’ state fresh leafy greens should be incorporated into every meal to boost fibre – such as baby spinach, cucumber, broccoli and peas.
White fish and salmon should also be eaten between two to three times per week to increase vitamin B and D levels.
Other guidelines to follow include eating fruit, organic chicken, eggs, root vegetables, herbs and spices and herbs and spices.
‘This challenge is designed to help you reboot your system for better energy, deeper sleep, stress relief and to nourish your relationship with food,’ she wrote on her blog
During the two-week reset challenge, it’s important to plan healthy meals to eat throughout the week and incorporate energy-rich foods into your diet
FOODS TO EAT MORE OF DURING THE RESET:
- Greens – at every meal
- Gluten-free grains – brown rice, gluten-free oats, quinoa and buckwheat
- White fish and salmon – 2-3 times per week
- Organic chicken and eggs
- Legumes – e.g. beans, lentils and chickpeas
- Fruits – berries, lemon, green apples, grapefruit, papaya
- Root vegetables – potato, sweet potato, pumpkin, beetroot, parsnip
- Nut milks
- Oils – extra virgin olive oil
- All herbs and spices
- Wholesome condiments – lemon juice, Dijon mustard, tahini, tamari
Source: JS Health
Consume less caffeine, sugar and no alcohol
During the fortnight challenge, alcohol should not be consumed and caffeine should be limited to only one cup per day before 11am.
While this may seem like a challenge in itself, the physical perks are highly beneficial for overall health and well-being.
As a coffee substitute, Jessica drinks spiced turmeric latte or dandelion root tea, as both are tasty and flavoursome.
Refined sugar, artificial sweeteners, soft drinks and soda should also be reduced.
Alcohol should not be consumed and caffeine should be limited to only one cup per day during the fortnight reset (stock image)
FOOD AND DRINK TO REDUCE:
Caffeine – limit to one cup of coffee per day before 11am
Alcohol – for the duration of challenge
Refined sugar and artificial sweeteners
Red meat – aim for organic and grass-fed
Soda and soft drinks
Gluten and dairy – if sensitive
Source: JS Health
Hydrate your body
As the human body consists of nearly 60 per cent water, it is essential to maintain health and well-being by drinking at least two litres of water each day.
Jessica also recommends drinking up to 2.5L of water per day as well as drinking herbal teas and coconut water if possible.
Sydney general practitioner Dr Dasha Fielder previously told FEMAIL drinking water will help hydrate the kidneys, improve digestion and gut health, rejuvenate the skin and avoid feeling fatigued.
‘We lose a lot of water by drinking caffeinated drinks, such as teas and coffees, and overnight while sleeping – so we need to replenish this throughout the day,’ she said.
On top of eating well, it’s recommended to exercise at least once a day, but those up for another challenge can workout twice per day (stock image)
Exercise every day
On top of eating well, it’s recommended to exercise at least once a day, but those up for another challenge can work out twice per day.
Jessica said to aim to do at least 20 minutes of ‘focused exercise’ daily to reap the body and mind benefits – such as Pilates.
Depending on your preferred type of training, cardio or weights can be incorporated into each workout to push the body in different ways – as cardio will help burn fat, while weights help gain muscle.
This post was first published on DailyMail.