Eat to Heal
A 3-Day Gentle Reset
Whole-Food • Plant-Based • Nourishing
🌿 Welcome
This 3-day reset is not about dieting, restriction, or perfection.
It’s about removing what irritates the body and adding what heals — using real, whole, plant foods.
Inspired by evidence-based nutrition principles (including the Daily Dozen), this reset gently supports:
• digestion
• energy
• inflammation
• hormones
• overall wellbeing
For the next 3 days, your only job is to nourish yourself kindly.
🌱 The Daily Dozen — Gentle Version
You don’t need to hit everything perfectly.
Focus on inclusion, not rules.
Try to include most of these daily:
🥬 Greens
Leafy greens: spinach, rocket, kale, lettuce
🥦 Other Vegetables
Any colour, any form
🍓 Fruits
Especially berries, apples, citrus
🌱 Legumes
Lentils, chickpeas, beans, hummus
🌾 Whole Grains
Oats, quinoa, brown rice, millet
🥜 Nuts & Seeds
Flax, chia, walnuts, pumpkin seeds
🌿 Herbs & Spices
Turmeric, garlic, ginger, herbs
💧 Hydration
Water + herbal teas throughout the day
No counting. No tracking. Just nourishment.
🌼 Foods to Gently Pause (3 Days Only)
This is not forever — just a reset.
Try to pause:
• animal products
• ultra-processed foods
• refined sugar
• white flour products
• added oils (keep fats whole instead)
Notice how your body responds when digestion gets a break.
🍽 How to Build Your Plate
Use this simple guide at each meal:
• ½ plate vegetables
• ¼ plate whole grains or starchy veg
• ¼ plate legumes
• add greens wherever possible
• sprinkle seeds or nuts
• season with herbs & spices
Eat until satisfied.
Stop before discomfort.
🌿 Your 3-Day Reset Focus
Day 1 — Reduce Inflammation
Hydration, vegetables, simple meals
Day 2 — Support Digestion
Fibre, legumes, gentle cooking
Day 3 — Nourish & Restore
Colour, variety, satisfaction
You may feel lighter, calmer, and less bloated.
🥣 Sample Day of Eating (Example)
Morning
Warm water or herbal tea
Oats with berries, flax & cinnamon
Lunch
Big nourishing bowl:
greens + legumes + whole grains + veg + herbs
Snack
Fruit + a handful of nuts or seeds
Dinner
Cooked vegetables + legumes + whole grains + warming spices
🧘♀️ 5-Minute Morning Digestive Ritual
-
Warm water
-
Slow nasal breathing (1–2 minutes)
-
Gentle spinal movement
-
Intention: “Today I nourish my body.”
Digestion begins in the nervous system.
✨ What You May Notice
• less bloating
• better digestion
• steadier energy
• reduced cravings
• clearer mind
• feeling lighter in your body
This is your body responding to real food.
🌸 Important Reminders
• you don’t need to be perfect
• eat enough
• chew slowly
• rest matters
• healing happens when the body feels safe
🌿 Ready to Go Deeper?
This 3-day reset is just the beginning.
The 7-Day Heal Your Body Course is where we go deeper — with daily structure, deeper healing, and sustainable habits that last.
If this reset felt good…
imagine 7 days.
Eat to Heal.
— Olia Voronkova
Awaken the Goddess Within