7-Day Autumn Reboot
Pan-seared trout. Salad: parsley, onion, tomato, avocado, lemon. Warm roasted tomatoes with toasted sesame seeds..
This resonant Autumn Reboot is a gentle 7-day rhythm designed to realign the body, restore inner listening, and nourish your unique frequency. While these meals are drawn from my own seasonal ingredients, you’re invited to adapt and listen to what your body asks for. Use the structure as a compass, not a rulebook. What resonates, explore. What doesn’t, release.
⚠️ As always, any dietary changes, fasting, or cleansing is deeply individual. If you have any health conditions, take medications, or have sensitivities, it's important to consult the medical or other health professional who is guiding you, and most importantly, tune into your own intuition before making changes.
*** Recipes for some of the dishes offered at end of 7-Day plan.
Notes:
* Drink warm water with salt/minerals between meals.
* Let at least one meal per day be silent.
* Use kitchen as temple: sing, spiral, breathe while you prepare.
Food Blessing Practice (1 minute). This is a harmonic, field-based blessing, not directed toward an external deity or belief structure. It is a communion between body, earth, and essence.
1. Pause and Place Hands Over the Meal or Beverage
* If in public, a subtle hovering of the hand or internal focus is enough.
* Feel the space between your hands and the plate/bowl/cup.
* You are not giving the food your energy—you are listening to its tone.
2. Whisper or Think These Words:
“You carry the memory of sun and soil,
the rhythm of rain and the stillness of root.
I welcome your resonance into mine.
May what is no longer needed be released with ease.
May what is in harmonic accord remain.
May the earth receive all excess with grace.
And may this meal become a tone I carry with love.”
3. Close with a Breath
* Inhale gently through the nose.
* Exhale softly through the mouth, as if whispering warmth into the food.
* Then receive.
Day 1: EARTH | Grounding & Root Restoration
Color Frequency: Deep Red + Rooted Green
Focus: Mineral balance, digestive warmth, and foundation.
Morning:
* Warm ***millet porridge (or other hot cereal grain you prefer... teff, oat, etc.) with coconut milk, grated apple or pear, cinnamon, pinch of salt, optional drizzle of ghee or coconut oil.
* Digestive breath: 6-3-9 breath (Inhale 6, hold 3, exhale 9), hum on exhale, repeat 9x.
Midday:
* Borscht: beetroot, beet greens, onion, herbs. Simmer with a touch of ghee or olive oil. Serve warm.
* Side of parsley tabbouleh with lemon and olive oil.
* Pumpkin seeds lightly toasted.
Evening:
* Herbal tea (like nettle + dandelion + fennel if available).
* Restorative movement: barefoot walk or gentle floor-based spiraling.
Day 2: WATER | Cleansing & Fluid Coherence
Color Frequency: Aquamarine + Soft White
Focus: Cellular hydration, emotional field loosening.
Morning:
* Pear slices with coconut flakes and crushed macadamia.
* Warm water with lemon and a pinch of mineral salt.
Midday:
* ***Zucchini + avocado blended soup (served warm or cool) with sunflower seeds.
* Side: Pistachios + a few slices dried mango for enzymes.
Evening:
* Tea’d Greens or water with spirulina if desired.
* Abdominal circular massage with coconut oil (spiraling clockwise).
Day 3: FIRE | Metabolic Spark & Will Alignment
Color Frequency: Orange + Gold 🍂
Focus: Mitochondrial energy and emotional clarity. Morning::
* Your fruit/veg/protein shake of choice (with added minerals and collagen) + ***cacao + spirulina (either as tablets with, or powder dissolved in, water).
* 5-minute solar gaze (eyes closed, facing morning sun)
Midday:
* Pan-seared trout with ghee (or butter / oil of choice) and herbs.
* Salad: parsley, onion, tomato, avocado, lemon (variations depending on preference and what’s at hand)
* Toasted sesame seeds + warm roasted tomatoes on side.
Evening:
* Herbal tea with a pinch of turmeric or ginger.
* Digestive sound code: “Aaah-Huhm-Mmm” 3x per chakra.
Day 4: AIR | Mental Clarity & Breath Integration
Color Frequency: Pale Blue + Silver
Focus: Nervous system balance, upper field clearing. Morning:
* Fresh applesauce with cinnamon + chopped pecans.
* Warm water with dried mint infusion.
Midday:
* ***Tempeh lightly pan-fried with sesame seeds and coconut oil.
* Salad of grated beets, zucchini ribbons, and avocado.
Evening:
* Inhale through left nostril, exhale through right. Repeat 9x.
* Walk outside under sky or stars.
Day 5: ETHER | Oversoul Embodiment & Field Integration
Color Frequency: Violet + Crystal White
Focus: Spirit-body synchronization.
Morning:
* **Millet with cacao, a pinch of salt, and dried mango.
* Tea’d Greens.
Midday:
* Bowl of ***tomato soup with spirals of avocado and sesame.
* Sprinkled pistachio and crushed sunflower seeds.
Evening:
* Bone broth if available, or vegetable / herb broths.
* Sit in silence, 7 minutes, palms open to sky.
Day 6: SOLAR RETURN | Nourishment of Joy
Color Frequency: Bright Yellow + Rose Gold
Focus: Pleasure, joy, solar plexus opening.
Morning:
* Protein shake or fruit / veg smoothie of your choice + joyful music.
* Write one joy memory from childhood.
Midday:
* Parsley tabbouleh with extra lemon.
* Zucchini, carrot, and beet steamed salad.
* Toast with ghee and honey (optional).
Evening:
* Laugh. Move. Dance.
* Tea + ***cacao with mushroom powder.
Day 7: RECALIBRATION | Integration & Spiral Completion
Color Frequency: Indigo + Emerald
Focus: Reflection, inner attunement.
Morning:
* Light fruit (pear or apple) + coconut + seeds.
* Drink spirulina water.
Midday:
* Borscht variation, bone broth or vegetable broth.
* Slow chewing, eyes closed.
Evening:
* Apple or applesauce with a sprinkle of cinnamon
* Gentle stretching, gratitude breath.
You are the harvest of all you've tended this week.
The spiral brings you back, not to the same place, but to the deeper octave of your own resonance.
Book a session with me to receive support for your body as you progress through this reboot. Distance sessions are available to anyone who is not able to come see me in person as well… rest assured these are equally as effective and powerful.
🍂 Closing Blessing: “I bless what has fed me. I bless what I now feed.”
***Recipes
Zucchini & Avocado blended soup… Delicious!
Roast or steam sliced zucchini with drizzled olive oil, sea salt, herbs of choice, pepper. Blend well in a blender and heat again to desired temperature, remove from heat. Blend avocado with a little of the soup and stir into the zucchini soup. I lightly roast nuts and seeds with a little sea salt: sunflower seeds, pumpkin seeds, sesame seeds, pistachios. And sprinkle them generously on top of the soup - way better than crackers. This was incredibly delicious and nourishing. Enjoy 😋**
Cacao drink. You can purchase cacao paste through Real Raw Foods (locally up on the Naramata bench - order for pick up or delivery). Melt the cacao in a small pot of water over medium to low heat. (Start small if you are unfamiliar with making or drinking it in this way.) You can add in small amounts of various powdered mushrooms such as Reishi, Cordyceps, Lions Mane, Turkey Tail, etc. as well as powdered Ashwaganda. These are adaptogens and can be supportive for various things. You can add in your choice of milk if you prefer it a little creamier. Add in maple syrup to taste. Sea salt is an option, as well as cinnamon, cardamom, ginger powders … or for a little ‘heat’, some chill powder.
Millet … gluten free hot cereal, prep and cooking. This will hold you through the day! Prep: Rinse whole millet under water, drain excess water. Toast it in a large pan (no oil needed) over medium heat, shimming and stirring the grains to avoid burning. They smell toasted and start popping when done. Cool and grind into a powder in a coffee grinder or blender. NOTE: You can make several serving amounts of this ahead, so all that’s needed in the morning is the 5 minutes to make the hot cereal. Millet Hot Cereal / Porridge: Stir 3 Tablespoons of the millet meal above in 1.5 cups of water or milk of your choice (or a combination of preferred milk and water), along with a couple chopped dates, or Maple Syrup to taste and 1/8 teaspoon of sea salt. Heat over medium-low heat, whisking often to keep it from clumping. Simmer for 5 minutes. Cacao, cinnamon, vanilla can be added if you wish.
Tomato Soup … SOOO DELICIOUS
Halve your tomatoes and lay face up on parchment paper on a baking sheet - drizzle with olive oil, and sprinkle sea salt, pepper, herbs if you wish. And your garlic cloves as well if using. Roast them altogether in the oven until softened. In a separate pan, toast the pistachios, sesame and sunflower seeds in the oven - sprinkle with a little sea salt if preferred. In a pan on the stove, slice the onions and caramelize them with a little oil of your choice, stirring occasionally until the onions have caramelized. Onions and garlic are optional. Ghee or butter are also optional for creamier soup. Blend all ingredients well in a blender and return to a pot on the stove top and heat … add more spices if you wish. Serve it in bowls and add the chopped avocado and toasted nuts and seeds.
Tempeh. You can break it up in smaller pieces and pan fry as noted with coconut oil, sesame seeds, sea salt and pepper - it is quite delicious on top of the salad. I used a lettuce, tomato, avocado, sprouts, radish, sweet peppers, etc salad rather than the grated beets and zucchini ribbons.
Roasted Tomato Basil Soup, with avocado and toasted nuts and seeds.