Dietary Reset: Back to the Basics

Dietary Reset 1

Dietary Reset: Back to the Basics

Happy 2021!

January is always the time when people want to get their health back on track after a few weeks of well-deserved holiday indulgence. I am commonly asked what is the best “detox” or best “diet” to reset the body after the holidays. While there are many promoted programs and diet plans, what I explain to my patients is that rather than completing a multi-week program (which can be helpful for some people!), let’s start back with the basics and implement the foundational aspects of nutrition that will support optimal health well beyond the January expiry date.

Stress Management

  • Stress can impact our digestive function, decreasing the ability to breakdown and absorb nutrients
  • Stress can also impact our desire to eat and may lead to undereating or overeating
  • Implement stress reduction strategies that work best for you. This could include journaling, breathing exercises, exercise, spending time in nature, etc.

Eating Habits

  • Allow yourself to be present at each meal. Limit screen time or unnecessary distractions
  • Express gratitude towards each meal
  • Chew slowly allowing for your body to properly break down the food
  • Try not to drink lots of liquids during or right after a meal
  • Try not to eat large meals before bedtime

Key Meal Components

  • High Quality protein: Beans, legumes, nuts, seeds, wild fish, and organic meat
  • Healthy Fats: Cold pressed olive oil, nuts, seeds, avocado, and wild salmon
  • Vegetables & Fruits: Dark leafy greens, brightly coloured fruits and veg
  • Complex Carbohydrates: Yams, squash, quinoa, brown rice, beans, and legumes
  • Fibre: Flax seeds, fruits, vegetables, whole grains, nuts & seeds, beans, and legumes
  • Probiotic-Rich Foods: Tempeh, miso, sauerkraut, kimchi, kombucha

Limit Processed Foods

  • Opt for foods in their whole form. Processed foods are stripped of most of their health benefits and often contain many unnecessary additives
  • Avoid processed sugars such a white sugar, brown sugar, powdered sugar, and corn syrup
  • Limit Alcohol


  • Ensure adequate daily hydration in the form of water or herbal tea
  • Increase hydration with increased physical activity
  • Limit coffee and other caffeinated beverages

Although these recommendations are a general guideline, every person’s dietary needs are unique. We can work together to create dietary plan that is attainable and sustainable for you.

This post is intended for educational purposes only. Please speak to your licensed health care provider before implementing any health recommendations or treatments.

Dr. Samantha Bowen

Welcome! I’m Dr. Sam Bowen, a licensed naturopathic doctor offering virtual and in-person naturopathic care to residents of British Columbia. From a young age, I have always aspired to work in the field of health and medicine. Growing up on Salt Spring Island, BC, I developed a strong curiosity to better understand the various factors that influence our health. I truly believed that the path to optimal health was more complex than just treating our presenting symptoms.

  • College of Naturopathic Physicians of British Columbia (CNPBC)

  • British Columbia Naturopathic Association (BCNA)

  • Canadian Association of Naturopathic Doctors (CAND)

  • Acupuncture – CNPBC certified

  • Intravenous Therapies – CNPBC certified

  • Prescriptive Authority in BC – CNPBC certified

  • Naturopathic Advanced Life Support – OHM Medical

  • B.Sc. Honours in Health Promotion – Dalhousie University

  • Doctor of Naturopathic Medicine – Boucher Institute of Naturopathic Medicine

  • Holistic Nutrition Certificate Program – Pacific Rim College

1008 Homer St, Unit #318,
Vancouver, BC, V6B 2X1