Routine Reset Week 2

Week 2

GETTING MORE FIBER/MORE ALKALINITY AND LESS ACIDITY

EAT MORE VEGGIES

CUT BACK ON ALCOHOL, SODA, ENERGY DRINKS AND COFFEE

Hopefully you are starting to feel better from shifting to more whole/real food, adding protein and water. It is hard for our gastrointestinal tract (gut) to process artificial ingredients. One of the ways to support our gut is to have more FIBER.

So as we enter Week 2, try to focus on adding more veggies! Fiber helps to push food through our GI tract so you have more regular bowel movements. It is recommended that you have 1/2 a plate of veggies with each meal, 1/4 plate lean protein, then ⅛ plate healthy fat and ⅛ plate complex carbohydrates. See attached flyers for a visual and a list of ideas to fulfill this goal.

Another way to support gut health is to cut back on alcohol and caffeine. Both are acidic and can interfere with digestive health. Plus both can come with added sugar that we don’t need. I have alot of ideas for replacements to your daily coffee or nightly wine, some are listed on the attached flyers. Sometimes these habits are just a ritual that can be replaced with something that is more beneficial but has even better results. For instance, many of us are deficient in B vitamins. Our bodies need these nutrients to feel energy. You won’t have a crash from vitamins or minerals, they fuel your body from within for an even source of vitality.

We are here to support you. That first week is usually the hardest so congrats for making it through

Week 2: Mental Health Wellness

*Negative Self Talk

Negative self talk is that inner dialogue that criticizes your sense of value. It’s a voice that tells you that you're not enough. Left unchecked, these thoughts can shape how you see yourself. The key here is awareness and gentle redirection. Here's how:

*Notice the pattern- Awareness is the first step toward change

*Pause and breathe - When you catch a harsh thought, stop and take a few short breaths to reset your nervous system.

*Challenge the thought- Ask yourself “Is this true? Is there another way to see this?”

*Reframe with compassion- Replace the criticism with supportive language, as if speaking to a dear friend.

*Name your inner critic- Giving it a name helps create distance and reminds you it’s not your true self.

*Use an affirmation or mantra- “I’m doing my best”, or “I’m striving to be kinder to myself”.

*Practice gratitude - Focus on what's working well can shift energy away from self criticism.

*Cultivate mindfulness - Regular meditation or grounding practices help you observe thoughts without identifying with them

*Seek connection- Talk with a therapist or good friend who reflects back your strengths.

*Celebrate small wins- Acknowledge even small steps forward, it builds positive momentum.

Positive Replacement Thoughts Worksheet

Worksheet

Taking back control of our thoughts allows us to change how we feel, so that we can improve our mood. Becoming more aware of our self-critical or negative thoughts is the first step in building that self-awareness.

This worksheet is designed to help you identify the positive in events and people, then make a habit out of doing so.

Instructions

Write any Automatic Negative Thoughts that you can think of in the left column.

Next, consider each in turn and see if you can challenge it with a Positive Replacement Thought in the right-hand column

Automatic Negative Thought

Positive Replacement Thought