How to recover from the weekend and get your week off to a healthy start

The Monday Reset: How to recover from the weekend and get your week off to a healthy start

I’ve just gotten back from a quick trip to New York, where we had a blast!  New York is such a great city for foodies, and we took full advantage of it with some awesome meals.  

But . . . all that rich delicious food (and wine and craft cocktails) is catching up with me, and my body is telling me it needs a break!

Even when we’re not away on a trip like this, I usually do some indulging over the weekends.  By eating super clean during the week, it gives me the space to have some treats on the weekend.  

But sometimes this indulging can leave me feeling a little sluggish and bloated.  And this is why I started a little ritual I do on most Mondays called the “Monday Reset.”  

If you find yourself sometimes feeling a little worse for the wear on Monday mornings, or have trouble getting back on track with your healthy habits, read on!

 

What’s a Monday Reset?

The Monday Reset is a day of clean, light eating designed to give your overworked digestive system a break, get the sugar out of your system, and help your body get back in balance.  It’ll help you feel better, lose the bloat, and set yourself up for a healthy week.

 

How does it work?

The guidelines for the Monday Reset are:

  1. Start your morning with hot lemon water
  2. Hydrate starting first thing in the morning and throughout the day
  3. No processed sugar and no alcohol
  4. Avoid foods that are hard to digest (meat, dairy, wheat)
  5. Eat at least one big serving of leafy greens (spinach, kale, Swiss chard, collards, etc.)
  6. Have some raw foods with your meals (the enzymes from raw foods help your digestive system do its job)
  7. Incorporate probiotic-rich foods in your diet.  Probiotics help your digestive system function properly and are great for helping get rid of belly bloat, but they get depleted when we eat sugary and processed foods.  Kimchi and miso soup are a couple of my favorite probiotic sources.  You can also take a probiotic supplement (I use this one).
  8. Make your meals small and light, and try to avoid snacking (even healthy snacks).  You want your digestive system to have time to do its work and get some rest in between your meals.
  9. Finish your last meal at least 3 hours before bedtime.
  10. Go to bed early and get at least 7 hours of sleep (preferably more)

 

 

 

Here’s an example of what a typical Monday Reset looks like for me:

 

Morning:

  • Start the day with a glass of hot lemon water
  • Exercise
  • Cup of hot green tea (I’m not gonna lie, sometimes I have a cup of coffee first, because Mondays are hard enough without trying to do it without coffee.  But I don’t add cream and for the Monday reset I’ll use stevia to sweeten it instead of my usual maple syrup)
  • Breakfast:  green smoothie (with lots of greens, no added sweeteners, and light on the fruit)
  • More green tea
  • 24 ounce bottle of water between breakfast and lunch

 

Lunch:  Hummus & Veggies

  • More green tea
  • 24-ounce bottle of water between lunch and dinner

 

Dinner:  Chopped Asian Salad and Miso soup (finish dinner 3 hours before bedtime)

  • Another glass of hot lemon water and a cup of chamomile tea before bedtime

Go to bed early!

 

So that’s an example of a Monday Reset.  Not so bad, right?  

Want the recipes?  Enter your email below and I’ll send you a printable guide with all the recipes above + instructions — you’ll be ready to go on Monday morning!

 

To stay on track with your fitness goals, don’t let the indulgences of the weekend carry over into the new week.  Have a plan in place to get your week off to a healthy start, and set the tone for the week with this Monday Reset.  I’d love to hear how it goes for you . . . leave a comment below! 

 

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