Free 14 Day Spring Reboot (Paleo, Low-FODMAP, Keto)

Free 14 Day Spring Reboot (Paleo, Low-FODMAP, Keto)

My 14-day Spring Reboot program is allergy friendly, gluten-free and ideal for anyone looking to boost their immune system and begin to restore gut health.

 

The reboot is exactly that – a short term reboot to give your digestion a rest and boost your energy levels. It is not designed to be followed for a long period of time – I suggest 2 weeks but you could extend it to 28 days by repeating the two week meal plan.

 

My goal with this reboot and with all of my plans is simply to get you eating more REAL FOOD, to help you develop healthy habits, provide inspiration and to make eating a healthy diet easy for you, and therefore something that naturally becomes a part of your lifestyle.

 

If you don’t feel that you can stick to the plan 100%, know that any small changes you make in the right direction will lead to positive outcomes. It’s OK to not do everything at once!

 

What’s included?

 

  • Spring Reboot Guide which includes a Prep Guide to help you in the kitchen
  • Recipe Guide with seasonal, grain-free delicious recipes
  • Suggested Meals and Shopping Lists for the 14 days
  • Personal Food & Symptom Diary

 

The foods included in the Spring Reboot Plan have been carefully chosen due to their low-FODMAP content as well as being anti-inflammatory and nutrient-dense.

 

This 14-day plan is low in refined carbohydrate, grain-free, gluten-free, dairy-free and refined sugar-free and is suitable for anyone following an elimination diet.

 

Click here to sign up

 

All the recipes have been designed to be simple and quick to prepare. This eBook also includes a prep guide to help you get organized in the kitchen. Each day there are a couple of prep tasks each morning and evening to help you stay on track with the suggested meals. These prep tasks take around 10-15 minutes.

 

Why Fish instead of Meat?

 

I have designed this plan to be anti-inflammatory and fish contains the highest amounts of the anti-inflammatory omega-3 fats. These fatty acids are crucial for your body and brain to function optimally.

 

Fish is also high in many nutrients that most people aren’t getting enough of. This includes high-quality protein, vitamin D, iodine and various vitamins and minerals. The 14 day reboot is meat-free but you can substitute fish for meat and most of the recipes have variations given.

 

How Much to Eat

 

There is no calorie counting involved with this plan, and you can eat unlimited quantities of the foods on the ‘yes’ list. Please eat until you are full – you should not be feeling hungry while following the reboot.

 

If you are still hungry after finishing a meal, please refer to the ‘yes’ list and have something else to eat!

 

Have a look through the suggested meals and plan for when you might need more food – for example if you know that smoothies don’t fill you up for breakfast then you could plan to have a couple of poached/boiled/fried or scrambled eggs and some avocado too.

 

Fat is your friend while following this plan!

 

Add plenty of olive oil and/or coconut oil to all meals; you can also add a tablespoon of coconut oil to your herbal tea, or make a bulletproof coffee (see notes below). Add avocado oil mayonnaise as a condiment to your salads and meals. Fat bombs are a great snack to tide you over if you get hungry between meals, as are olives, hard boiled eggs and tiger nuts.

 

Caffeine

 

I suggest sticking to one cup of caffeinated coffee or tea each day. Consume your caffeine before 12 noon. After this time stick to decaffeinated versions or herbal teas.

 

Alcohol

 

The reboot does not include alcohol. However, if you do want a drink the best choices would be organic red or white wine, or a gin or vodka mixed with sparkling water and fresh lemon or lime.

 

The ‘Yes’ List Of Foods To Include – You Can Consume All Of These Foods In Unlimited Quantities

SALADS

  • Rocket
  • Watercress
  • Pea shoots
  • Baby spinach
  • Lettuce
  • Endive
  • Cucumber
  • Radishes
  • Celery
  • Tomato
  • Beansprouts
  • Olives
  • Cornichons
  • Fresh root ginger
  • Fresh chives
  • Fresh parsley
  • Fresh basil
  • Fresh mint
  • Fresh coriander
  • *Avocado – limit to one per day

 

VEGETABLES

  • Carrots
  • Swede
  • Celeriac
  • Spring greens
  • Spinach
  • Kale
  • Cavolo Nero
  • Chard
  • Green beans
  • Pak Choi
  • Courgette
  • Aubergine
  • Red/Green/Yellow Peppers
  • *Sweet potato – limit to one per day

 

FRUIT

  • Banana
  • Blueberries
  • Strawberries
  • Lemons
  • Limes
  • Oranges
  • Grapes
  • Kiwi Fruit
  • Melon
  • Papaya
  • Pineapple
  • Rhubarb

 

EGGS, MEAT, FISH

  • Eggs
  • All types of fish
  • All types of shellfish
  • All types of fresh meat (avoid processed meat)

 

OTHER ITEMS

  • Coconut milk
  • Coconut yogurt
  • Coconut kefir
  • Coconut flakes
  • Coconut flour
  • Coconut oil
  • Coconut butter
  • Tiger nuts
  • Tiger nut flour
  • Cocoa powder
  • Raw honey
  • Extra virgin olive oil
  • Avocado oil
  • Garlic infused olive oil
  • Mustard powder
  • Mustard
  • Raw apple cider vinegar
  • Home made mayo/avocado oil mayo
  • All spices

 

DRINKS

  • Water – still and sparkling
  • Herbal tea
  • Bone broth
  • Kombucha
  • Coconut kefir
  • Decaffeinated coffee
  • Decaffeinated tea

 

SAVOURY SNACKS

  • Boiled Eggs
  • Carrot, cucumber and celery batons
  • Olives
  • Flax crackers
  • Kale chips (in recipes)

 

SWEET SNACKS

  • Berries – blueberries, strawberries or raspberries
  • Melon
  • Pineapple
  • Coconut flakes
  • Tiger nuts
  • Coconut yogurt
  • 100% dark chocolate
  • Frozen grapes (in recipes)
  • Chia pudding with coconut or tiger nut milk, vanilla extract & orange zest (in recipes)
  • Fat bombs (in recipes)

 

Ideas For Side Dishes To Accompany Meals

 

Green salad: mix rocket, watercress and pea shoots together and dress generously with a dressing made from equal parts extra virgin olive oil and freshly squeezed lemon juice, salt and pepper.

 

Carrot couscous: blitz 1-2 carrots in a food processor until they resemble the texture of couscous. Add lots of chopped fresh herbs and dress generously with a dressing made from extra virgin olive oil, raw apple cider vinegar, salt, pepper and a teaspoon of mustard.

 

Cucumber & Radish Salad: finely slice ½ a cucumber and 10 radishes, mix together and dress generously with either of the above suggested dressings.

 

Tomato & Olive Salad: slice up some tomatoes and mix with chopped, pitted olives, fresh basil and dress generously with garlic infused or regular extra virgin olive oil, salt and pepper.

 

Wilted Greens: finely shred any mixture of kale, spring greens, Cavolo Nero (black kale), spinach or chard and add to a pan. Wilt the greens in boiling water, drain and then dress generously with garlic infused or regular extra virgin olive oil, lemon juice, salt and pepper.

 

Roasted Spiced Carrots: place whole carrots on a baking sheet and drizzle with olive oil, the juice of an orange, and some ground cumin. Bake at 180C for 30-40 minutes until tender. Slice down the middle before serving.

 

Carrot & Swede Mash: Dice 2-3 carrots and a whole swede and add to boiling water. Boil until tender – around 15-20 minutes and then drain. Add olive oil, salt and pepper and mash.

 

Celeriac Chips: Peel a celeriac and cut into even sized chip shapes. Lay the chips on a baking tray and drizzle with olive oil. Squeeze over the juice of half a lemon. Bake at 180C for 30-40 minutes until tender.

 

Sweet Potato Mash or Sweet Potato Chips: follow the above method for mash or chips.

 

Bulletproof Coffee

 

The original recipe for bulletproof coffee called for adding coconut oil and grass-fed butter to your coffee. Since the reboot excludes dairy, I recommend Pure C8 MCT Creamer from Ketosource. It mixes easily and acts like a true creamer, and means you don’t need a blender and you won’t have oily coffee! It contains just 4 ingredients: Pure C8 MCT Oil, Water, Acacia Fibre, Sorbic Acid Preservative.

 

Each 1 tablespoon serving contains 8g of fat in the form of C8 MCTs and 1.5g of fibre so it’s great to add to a decaffeinated tea or coffee when you need a boost of energy.

 

Brand Recommendations

 

Here are some of my favourite brands and products you can include while following the reboot:

 

Mayonnaise

Hunter & Gather Avocado Oil Mayonnaise (avocado oil, pasteurized British free-range egg yolk, filtered apple cider vinegar, Himalayan Salt)

Flax Crackers

Raw Health Organic Flax Pumpkin Crackers (brown flax seeds, pumpkin seeds, onions, ground caraway seeds, unrefined sea salt)

 

100% Dark Chocolate

Food Thoughts Melts 100% Cacao (Cacao Mass 100% Cacao). These have a very intense taste, so may not be to everyone’s liking! You may have to build up to enjoying 100% dark chocolate.

 

Coconut Yogurt

CoYo Organic Coconut Milk Yogurt or Rebel Kitchen Organic Coconut Yogurt (Young Coconut Meat, Coconut Water, Coconut Cream, Coconut Butter, Live Vegan Cultures)

 

Additive-Free, Tinned Coconut Milk, and Cream

Biona Organic Coconut Milk, and Biona Organic Coconut Cream (Coconut, Water)

 

Coconut Butter

Biona Organic Coconut Butter Bliss (Whole Coconut)

Tiger Nuts

Organic Peeled Tigernuts

Tiger Nut Milk

Rude Health Unsweetened Tiger Nut Drink (Spring Water, Organic Rice, Organic Tiger Nuts, Sea Salt)

 

Raw Apple Cider Vinegar

Raw Health Organic Apple Cider Vinegar (Apple Vinegar, unpasteurized)

 

Where to Shop

 

The online supermarket Ocado (ocado.com) sell everything on the shopping list except for tiger nuts and tiger nut flour, and the Ketosource Pure C8 MCT Creamer. Amazon sell many of the items. The tiger nuts and MCT Creamer are optional items.

 

Click here to sign up

 

Disclaimer: All information provided is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing. I am a nutritional educator and do not dispense medical advice nor prescribe treatment. While nutritional support can be an important complement to your medical care, a nutritional therapy program is not a substitute for the diagnosis, treatment, or care of a disease, illness, or injury by a medical provider. Nutritional evaluations and lifestyle assessments are not intended for the diagnoses of disease. 

 

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All information provided within this blog post is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this blog post. The information provided in this blog post is believed to be accurate based on the best judgment of the author. However, you as the reader must be responsible for consulting with your own GP or other health professional on matters raised within. chloearchard.com will not accept responsibility for the actions or consequential results of any action taken by any reader.

 

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