an act or instance of making a change in order to establish a new beginning:
By “reboot” I mean a process that restores your energy and health through well-balanced nutrition. Rather than the deprivation of a quick detox, a reboot uses the powerful antioxidants and phytochemicals in nutrient-rich foods to support your entire body — cells, organs, immune system and mind. That sustains you for life, not just a few days.
Have you ever considered doing a similar thing for your body?
Rather than just cleaning up your eating for a few hungry days as per most detoxes, a system reboot is nutritionally designed to get your eating habits on track, so that your whole body — your organs, your skin, your brain, your heart, your immune system, and your mind — are all feeling renewed. Here’s the idea: You fill your body full of nutrient-dense foods, rich in antioxidants, phytochemicals, vitamins and minerals. All of these nutrients help restore your entire body’s systems for optimal function. You feel better physically because you are consuming fulfilling, satisfying healthy food, not just junk. And you feel better psychologically because you know you’re taking care of yourself with good and balanced nutrition and that is a prolonged detoxifying effect.
Long lasting lifestyle
Practicing cleansing breathwork
Sustainable exercise regime
Drinking good quality water.
7 steps system reboot
At Bali Lifestyle and Fitness we aim to help people reboot their systems with our retreats. Over the course of a week or so we introduce them to a whole new way of living incorporating all these positive changes and more. It’s a really beautiful experience for our clients and in a retreat situation, they have the help and support needed to enable them to make multiple big changes simultaneously. You can, of course, initiate a system reboot at home but we do recommend you take the changes slowly and make them one at a time so they can be incorporated into your daily life on a lasting basis. Here are the 7 steps we suggest you follow for an awesome system reboot:
#1 Take Stock
Take a 48 hour period and just observe your current habits. What time do you sleep, for how long and how well? When do you eat and what do you eat? How do you feel after eating? You want to exercise, know you ought to exercise, but do you actually do it? How much water do you drink? How much alcohol and coffee do you drink? Do you meditate and for how long? Observe your body; do you have aches and pains in certain areas? Do you feel stiff and sore, do you get headaches, itchy eyes? How do you feel when you wake up in the morning? What is your mood like? Do you get irritated easily? Do you laugh often? It is very helpful to journal your observations over this period.
#2 Start slow & De-stress
You need to catch up on your sleep and think about your breathing. Lack of sleep increases production of ghrelin, the hormone that creates the sensation of hunger. If you don’t sleep enough (at least six hours!) you will feel hungrier — and you’ll be less able to resist that hunger because you’re fatigued. Your stress starts to feed on itself, and to make you over-feed yourself. Sleep is key to breaking that cycle.
Even if you’re well rested, you can reduce stress further through conscious breathing. Take a couple of minutes during the day, maybe at lunchtime and again during an afternoon break, to breathe in deeply and slowly for a count of seven, and then out for a count of eight. Do this a few times in a row until you feel like you can let go of your stress. Committing to this practice plus a good night’s sleep every night will help your body restore itself more than any detox ever could.
#4 Drink plenty of water
Water is the most underutilized tool when it comes to your health. From clearing your skin and helping with headaches to giving you an endless supply of energy, simply drinking enough H2O each day can save you a lot of money on skincare products, pain relievers, and vitamins. On average, women should be drinking at least 2 litres of water per day & men at least 3 litres.
#5 Make Smoothies
Often people feel overwhelmed by the challenge of incorporating into their daily life eating all the fruits and vegetables I recommend. You can imagine what they say, because you might be thinking it yourself: “Oh my goodness, I have to eat all these vegetables? I don’t have time! I can’t cook!” Here’s what I say: We know eating whole fruits and vegetables is best. However, a good and simple way to start incorporating fruits and vegetables is by making healthy smoothies. A healthy smoothie isn’t some sugary drink full of just fruits with added sugars. It instead brings together a colorful variety of fruits and plenty vegetables. A rule of thumb for the fruit is to keep the proportions balanced by limiting them from 1 cup to 1 1/2 cup per serving. You also balance the fruits and vegetables by adding some healthy fats rich in monounsaturated and omega-3, which are known to be anti-inflammatory, such as avocado, chia seeds and flaxseeds, among others. To make it a complete meal, I love to add protein powder. I do recommend that when making your smoothies you vary the colors, so you can benefit from an array of phytochemicals. Phytochemicals are the substances in fruits and vegetables that give them their color, and can protect the human body from disease as well . While there is science behind phytochemicals, there is no single scientific way to make a smoothie. Still, that’s the pleasure of it — as long as you try to balance in the ingredients in the way I suggest, there is lots of room for creativity!
#6 Eat antioxidant and anti-inflammatory foods
Free radicals are a real problem. A free radical is an unstable molecule that latches onto healthy cells making them unstable as well, creating a chain reaction. Their No. 1 characteristic is their ability to contact our DNA and mutate the strains. As we know, mutated genes can lead to cancer or other chronic diseases, and the chronic inflammation caused by these free radicals is almost as bad. The antioxidants in anti-inflammatory fruits, vegetables, herbs, whole grains, and fats can help reduce the number and effect of free radicals by neutralizing free floating free radical throughout the body. Therefore, include these foods in your daily meals.
#7 Get cooking
If there’s one incredible thing you could do for your health it’s to cook your own meals. You can’t really get control of your nutrition and your health until you know exactly what you’re putting in your body — and restaurants and packaged foods are all about hiding that information from you. If you are preparing your own food you are in control of your own nutrition. Remember that cooking isn’t just about dinner; prepare and pack your lunches as well. Once you get in the habit you won’t believe you ever did it any other way (Bonus: You’ll save money, too!).
All these changes at once can be overwhelming so I recommend you take a week or so allow each change to become part of your life, to start to see & feel the benefit from it and to teach yourself new habits.
It’s sometimes really helpful to have other family members and/or friends participating in the reboot with you so that you can support and encourage each other.
And you can always contact us at Bali Lifestyle and Fitness for some free private coaching support! Just email firstname.lastname@example.org for more information on how to book your session over skype, messenger or whatsapp.
Have a beautiful day!