WELCOME TO YOUR RESET

Sometimes the body doesn’t need more. It needs simplicity.

Less rushing. Less mindless consumption. Less disconnect from what we’re eating and how we’re living.

And more nourishment. More water. More plants. More rest. More movement. More intention.

Root Reset is seven days of returning to whole foods, intentional habits, and greater awareness of what your body needs.

This isn’t about starving yourself, chasing perfection, or forcing your body through an extreme cleanse.

It’s about creating space to nourish, reset and reconnect.

Welcome back to your roots.

BEFORE YOU BEGIN

Prepare Your Body & Space With Intention

Give yourself 1–3 days to prepare.

Before Day One:

☐ Read through your guide
☐ Choose your seven days
☐ Grocery shop
☐ Wash/prep produce
☐ Prepare a few simple staples
☐ Begin increasing water intake
☐ Reduce heavily processed foods
☐ Decide when you’ll prepare your Root Reset Tea
☐ Set your intention

SETTING YOUR INTENTION

During these seven days, I want to give myself more...

I’m ready to step away from...

I want to reconnect with...

RESET YOUR ENVIRONMENT

Your environment holds what you live around every day.

Just as you become more intentional about what you put into your body, become intentional about what you allow to remain in your space.

Clear the clutter. Open the windows. Let fresh air and sunlight in. Sweep and clean your floors. Refresh your bedding. Wipe down forgotten spaces. Remove things you no longer use, need, or connect with.

Bring life back into your space with plants, fresh flowers, natural scents, music, or simply more room to breathe.

Space clearing can be physical and personal. As you clean, consider what you're ready to release and how you want your home to feel when you're finished.

You don't have to cleanse your entire home in one day. Choose one room, one corner, or even one drawer and begin there.

Clear what feels stagnant. Make room for what you want to grow.

What Are You Consuming?

Food isn't the only thing we take in.

Consumption goes far beyond the plate.

We consume:

conversations • music • social media • television • news • environments • other people's energy • our own thoughts

& more

Be intentional about what you feed your body, mind, and spirit during this reset and beyond.

This doesn't require disappearing from the world.

Simply notice.

What drains you?
What influences the way you think, feel, and move through life?
What deserves less access to you?

Breathe

Your breath is one of the simplest ways to return to the present moment.

Throughout your day, notice when your breathing becomes shallow, rushed, or tense. Create small moments to slow down and reconnect.

TRY THIS

Inhale through your nose for 4 counts.
Exhale slowly for 6 counts.
Repeat for 5–10 breaths, without forcing.

Practice when you wake, before a meal, during stressful moments, while outside, or as you prepare for rest.

Pause. Breathe. Return to your body.

Move Your Body

Movement keeps us connected to our bodies. It doesn't have to be intense or complicated to count.

Aim for about 30 minutes of intentional movement each day, adjusting for your body and ability. Walk, dance, practice yoga, strength train, bike, or simply get outside and move.

DON'T FORGET TO STRETCH

Take 5–10 minutes daily to stretch and create space in your body, especially after waking, after sitting for long periods, or before bed.

And remember, movement doesn't only happen during a workout. Take the stairs. Walk while you talk. Get up from your desk. Garden. Clean. Play.

Move often. Stretch daily. Listen to your body.

REST

Rest is nourishment, too.

Your body needs moments where it isn't constantly doing, producing, responding, or consuming. Make space to slow down before you reach exhaustion.

Create a rhythm that supports deeper rest: dim the lights, put your phone away, reduce stimulation, stretch, take a warm bath or shower, breathe deeply, journal, or simply sit in quiet.

Aim for 7–9 hours of sleep each night, while honoring that individual needs vary.

And remember, rest isn't only sleep. A quiet morning, an afternoon pause, time in nature, or a few minutes of stillness all count.

Slow down. Restore. Give your body space to simply be.

HYDRATION IS KEY

Aim for roughly 80–120 oz of total water daily, adjusting for your body, activity level, climate, and individual needs. Hydration also comes from the foods you eat.

Choose natural spring water when available.

ADD LIFE TO YOUR WATER

Coconut water is a great source of hydration.

Infuse with fresh lemon, lime, cucumber, mint, berries, orange, or ginger.

EAT YOUR WATER, TOO

Reach for water-rich foods like watermelon, cucumber, citrus, berries, grapes, melons, pineapple, and leafy greens.

Return To Whole

Return to foods that are simple, recognizable, and close to the earth.

Build your meals around fresh fruits, vegetables, leafy greens, roots, whole grains, beans, lentils, nuts, seeds, herbs, and spices.

The goal isn't to eat less, it's to nourish more.

Fill your plate with colorful, whole plant foods and eat enough to feel satisfied.

DURING YOUR RESET, ELIMINATE:

Meat + Seafood + Dairy + Eggs + Fast Food + Fried Foods + Highly Processed + Packaged Foods + Refined Sugar + Sugary Drinks + Alcohol + Artificial Sweeteners, Colors + Flavors

Keep oils, heavy sauces, and highly refined foods minimal.

Choose simple ingredients and prepare your meals as close to their whole form as possible.

If you consume caffeine regularly, consider gradually reducing it rather than stopping suddenly.

RETURN TO:

Whole Foods • Plants • Color • Simplicity • Nourishment

This isn't about deprivation. It's an opportunity to simplify, become more aware of what you're consuming, and rediscover how good simple nourishment can feel.

Less processed. More whole. Back to the roots.

Grocery List

You don't need everything on this list.

Choose foods you actually enjoy and build simple meals around them.

VEGETABLES

Spinach
Collard Greens

Kale
Broccoli
Cabbage
Bell peppers
Cucumber
Mushrooms
Zucchini
Avocado

FRUIT

*Seeded Fruits Are Best

Bananas
Apples
Oranges
Berries
Grapes
Pineapple
Mango
Melon
Lemons/limes
Dates

Cucumber

Avocado

Tomatoes

Sundried Tomatoes

GRAINS

Quinoa

Lentils

NUTS + SEEDS

Chia seeds
Ground flaxseed
Hemp seeds
Pumpkin seeds
Walnuts or almonds
Natural nut butte

FLAVOR

Fresh ginger
Garlic
Turmeric
Cilantro
Parsley
Basil
Lemon
Lime
Simple herbs and spices

Raw Cheezecake

A creamy, naturally sweet raw dessert made from simple whole plant ingredients. Fresh strawberries bring a bright, fruity sweetness while the seed or nut-based filling creates a rich and satisfying texture. Keep it strawberry or use whatever fruit speaks to you.

Berry Rooted Smoothie

A creamy, fruit-forward blend rooted in antioxidant-rich berries, nourishing seeds, and naturally sweet whole fruits. Berry Rooted is designed to leave you feeling satisfied and nourished while keeping your reset simple, vibrant, and plant-centered.

I AM Nourished Juice

Description
A vibrant, mineral-rich green juice made with crisp greens, hydrating cucumber and celery, tart citrus, and warming ginger. This refreshing blend is a simple way to flood the body with whole-plant nourishment while supporting hydration and your daily reset.

Pumpkin Seed "Meat"

A hearty, savory plant-based “meat” made from overnight-soaked pumpkin seeds. Naturally rich in plant-based protein, magnesium, zinc, iron, healthy fats, and fiber, this nourishing seed-based alternative adds satisfying texture and substance to wraps, salads, bowls, and other plant-centered meals.

Avocado Cilantro Lime Dressing

A fresh, creamy whole-food dressing made with ripe avocado, fresh cilantro, and bright lime. Rich and satisfying while still feeling light and fresh, it’s perfect for salads, bowls, collard wraps, vegetables, and your Pumpkin Seed Meat.

Raw Collard Wrap

One of my personal favorites and a community favorite from our Broad Street location, this collard green wrap is fresh, satisfying, and full of flavor. It’s a meal that feels light on the digestion while still being nourishing and filling, and most importantly, it’s delicious. A beautiful reminder that eating fresh, whole plant foods doesn’t mean sacrificing flavor or satisfaction.

Loaded Sweet Potato

A warm, grounding option for the days when your body is calling for something cooked and comforting. This loaded sweet potato is nourishing, satisfying, and easy to customize while keeping whole plant foods at the center of the meal.

RECIPES

Click Item For Full Recipe

深き地下に、文明を支えるロジックの根を張る。__これは、超長期的な文明計画を視覚化したものです。何層にも重なる地層は、人類が積み重ねてきた歴史と知識の階層を示しています。___e.

YOUR ROOT TEA

Your Root Tea is part of your daily ritual throughout the seven days.

Allow making your tea to become an intentional moment rather than another thing to rush through.

Boil your water.

Steep your herbs.

Sit.

Sip slowly.

Read.

Journal.

Step outside.

Or simply do nothing.

Your tea can become a reminder throughout the reset to slow down and return to the present moment.

Our Root Tea

A Free-Flow Approach to Nourishment

I feel called to keep the food portion of this reset more free-flowing, while still giving you a framework to follow.

The point isn't to tell you exactly what to eat every day. It's to begin listening to your body again, your hunger, energy, digestion, and what you truly need.

Throughout these seven days, you'll nourish yourself with whole plant foods, intention, and awareness. You'll have recipes, meal ideas, and a simple eating rhythm to guide you, but you have the freedom to choose what feels right for your body

Some days you may want something fresh and raw. Other days you may need something warm and grounding. Listen.

Use this framework as your guide, not a set of rules.

Whole foods. Intention. Awareness. And room to flow.

Your Daily Nourishment Framework

This is your rhythm, not a rigid schedule. Adjust when needed and continue listening to your body.

Rising – 12 PM | Hydrate + Nourish Lightly

Begin your day light and fresh.

Start With A Cup Of Your ROOT TEA

Sip slowly and intentionally claiming your day

AM Options:

Spring water
Warm spring water with fresh lime and an optional pinch of cayenne
Fresh berries or fruit
Fresh green juice

If choosing fruit, I personally prefer berries in the morning. Green juice is also one of my favorite ways to begin nourishing the body.

12 PM – 6 PM | Main Eating Window

This is where the majority of your nourishment will take place

12-1 PM | First Meal If hungy

Choose something fresh and nourishing.

Examples:

Smoothie
Large salad
Collard wraps
Grain bowl
Another fresh/raw meal from the guide

Mid-Afternoon | Check In

Don't eat just to eat—pause and listen to your body. If you're genuinely hungry, nourish yourself.

Choose:

Fresh fruit
Smoothie
Raw vegetables
Pumpkin Seeds
Raw Cheesecake

If you're not hungry, simply hydrate

Listen first. Nourish as needed.

Around 4–6 PM | Final Meal

Choose a satisfying raw or cooked whole-food meal.

Examples:

Loaded Sweet Potato
Collard Green Wraps
Nourish bowl
Large salad with Pumpkin Seed Meat
Raw meal
Cooked vegetables with a whole-food plant-based base

Try to finish your final meal by 6 PM when possible. If you have a later day, extending your window until around 7 PM is completely okay.

After Your Eating Window

Allow your digestive system some space for the evening.

Continue with:

Spring water
Unsweetened herbal tea

You don't have to follow this perfectly

You may need more food one day and less another. You may want something raw one evening and something warm and grounding the next.

The framework gives you direction. Your body gives you the details.

7 Days Of Returning To Self

Throughout These 7 Days

Create more space for yourself by intentionally reducing outside noise.

Spend less time on your phone and social media.
Don't reach for your phone first thing in the morning.
Create phone-free periods throughout your day.
Read more: choose books or writings that nourish your mind and spirit.
Spend intentional time sitting with yourself without needing to do anything.
Sit outside, take walks, and spend more time in nature.
Journal and reflect more often.
Allow yourself to experience silence without immediately filling it.
Be mindful of what you're watching, listening to, and consuming.
Make space for prayer, meditation, breathwork, or whatever helps you connect inward.
Rest without feeling like every quiet moment needs to become productive.

You don't have to fill every open space.

Read. Sit. Breathe. Observe. Be with yourself.

Part of returning to yourself is becoming comfortable enough with your own presence to hear what's there.

DAY 1 — RELEASE

Begin your reset by creating space.

Take some quiet time today to acknowledge what you've been carrying that you're ready to put down.

This could be an old habit, expectation, fear, relationship dynamic, limiting belief, physical clutter, or simply something that has been taking up too much of your energy.

Write it down. Sit with it. Then choose what you're ready to release.

You can tear the paper, safely burn it, or simply close your journal with the intention that you don't have to continue carrying everything you've carried before.

Journal: What am I ready to release to create more space in my life?

Affirmation: I release what no longer needs to come with me.

DAY 2 — MEET YOURSELF

Today, spend intentional time getting reacquainted with yourself.

Not who you are to your family. Not your work. Not your responsibilities. Not who other people expect you to be.

Just you.

Spend some time alone today without needing to accomplish anything. Sit outside, take yourself somewhere peaceful, make your Root Tea, or simply sit in your own space.

Begin writing with the words:

“Right now, I am…”

Let whatever comes next come naturally.

Journal: What feels most true to who I am in this season?

Affirmation: I make space to know myself deeply.

DAY 3 — FEEL

We can become so used to moving through life that we don't actually give ourselves time to feel what we're experiencing.

Today, don't immediately distract yourself when something uncomfortable comes up.

Pause.

Notice the emotion. Notice where you feel it in your body. Breathe with it. You don't have to analyze it, judge it, or immediately make it disappear.

Give yourself permission to simply acknowledge what's there.

Journal: What have I been feeling that I haven't given myself space to acknowledge?

Affirmation: I allow myself to feel without judgment.

Day 4 — POUR INTO YOURSELF

Today is about giving some of your energy back to you.

Do something that makes you feel cared for—not because you've earned it or because everything else is finished, but simply because you're worthy of receiving care from yourself.

Buy yourself flowers. Prepare your food beautifully. Take a long bath or shower. Oil your body slowly. Dress in something that makes you feel good. Take yourself somewhere peaceful. Rest without guilt.

Whatever you choose, be fully present for it.

Journal: What does deeply caring for myself look like in this season?

Affirmation: I pour love, care, and intention back into myself.

Day 5 — CREATE

Today, reconnect with your creativity.

Create something without asking whether it's useful, profitable, productive, or good enough.

Paint. Write. Cook something new. Dance. Garden. Make something with your hands. Take photographs. Rearrange your space. Play music.

Follow whatever sparks curiosity.

Creativity doesn't always need an outcome. Sometimes creating simply reminds us that we're alive.

Journal: What makes me feel creative, playful, or alive?

Affirmation: I give myself permission to create freely.

Day 6 — ENVISION

You've spent several days creating more space. Now allow yourself to imagine what you want to fill that space with.

Find somewhere quiet and envision the life you're moving toward.

Don't only think about what you want to have.

Think about how you want to feel.

How do your mornings feel? How do you care for yourself? What kind of energy surrounds you? What are you making more room for? What are you no longer available for?

Write it out, visualize it, or create a small vision page.

Journal: What do I genuinely want my life to feel like?

Affirmation: I give myself permission to envision beyond where I am now.

Day 7 — CHOOSE

Today, reflect on the week you've just experienced.

Read through anything you've written. Think about what you noticed when you spent less time consuming and more time being with yourself.

What felt good? What felt difficult? What surprised you? What do you want to keep?

You don't need to leave this reset with an entirely new life or a long list of promises.

Choose a few things that you want to carry with you.

Maybe it's slower mornings. Less social media. More whole foods. Reading again. Spending time outside. Listening to your body. Protecting your energy. Creating more.

Let the reset end without abandoning what it reminded you of.

Journal: What am I choosing to carry forward from these seven days?

Affirmation: I move forward with greater intention, awareness, and connection to myself.

This Is Your Return, Not the End

You made it through seven intentional days, but the Root Reset was never about living perfectly for one week. It was about creating enough space to notice.

Notice how your body feels when you nourish it differently. Notice what brings you peace, what drains you, what you reach for out of habit, and what you actually need.

As you move forward, you don't have to carry every practice with you. Keep what supported you. Maybe that's more whole plant foods, Root Tea in the morning, less time on your phone, more time outside, movement, reading, creating, resting, or simply checking in with yourself more often.

Move back into your normal rhythm with intention. As you reintroduce foods and routines, pay attention to how they make you feel. You may realize there are things you want more of, things you want less of, and things you no longer need at all.

And remember, you don't have to wait until you feel disconnected to return.

Return to your breath. Return to the earth. Return to nourishment. Return to stillness. Return to yourself.

Closing Reflection

What did these seven days teach me about what truly nourishes me?

Carry that answer with you.

Welcome back to your root.