Nourish • Hydrate • Move • Rest

ADVENTURE IN WELL BEING
Colon Hydrotherapy • Santa Rosa, CA
www.adventureinwellbeing.com 707-545-2423

A simple 7-day reset to bring more color, fiber, hydration, movement, and mindful nourishment into your routine.

No extremes. No deprivation. Just small choices, that adds up.

DAY 1 — ADD COLOR

Fill your plate with at least 3 different colors from fruits and vegetables.

Try: roasted squash + leafy greens + pomegranate seeds.

☐ I added 3+ colors today

DAY 2 — HYDRATE

Make water a priority today.

Keep a quart jar of water with you. One when getting up, one before lunch, one before dinner.

Bonus: Enjoy a warm cup of herbal tea.

☐ I stayed well hydrated today

DAY 3 — FIBER UP

Add a fiber-rich food to each meal.

Try:
Oats • berries • beans • lentils • chia • flax • vegetables • whole grains

☐ Breakfast
☐ Lunch
☐ Dinner

Increase fiber gradually and pair it with adequate fluids.

DAY 4 — WHOLE FRUIT

Choose whole fruit today instead of reaching first for highly processed sweets.

Fall favorites:
Apples • pears • berries • pomegranate • citrus

Try adding fruit to breakfast or enjoying it as an afternoon snack.

☐ I enjoyed 2+ servings of whole fruit

DAY 5 — NOURISH

Prepare one simple, nourishing meal using whole foods.

FALL BOWL IDEA:

Greens + roasted squash + beans or lentils + colorful vegetables + seeds

Keep it simple. Make it satisfying.

☐ I made one nourishing meal today

DAY 6 — MOVE & BREATHE

Give your body some gentle movement.

Take a 20–30 minute walk, stretch, garden, dance, Tai Chi, trampoline, swim or simply get outside

Then take 5 slow, deep breaths.

☐ I moved my body today
☐ I took time to breathe

DAY 7 — RESET & REFLECT

Slow down and check in with yourself.

Ask:

What foods make me feel nourished?
Am I drinking enough water?
How can I add more fiber and color?
What healthy habit do I want to carry forward?

Choose 3 habits from this challenge to continue next week.

☐ __________________________

☐ __________________________

☐ __________________________

KEEP GOING

Your digestive wellness doesn’t need to be complicated.

COLOR • FIBER • WATER • MOVEMENT • REST

One meal. One glass of water. One walk. One day at a time.

ARE YOU READY FOR SOME EXTRA SUPPORT?

If colon hydrotherapy is appropriate for you, it can be incorporated into a broader wellness routine.

BOOK NOW

www.adventureinwellbeing.com
Colon Hydrotherapy, Santa Rosa, CA
707-545-2423

Get Back on Track.
Nourish Your Body.
Feel Your Best.

Colon hydrotherapy is not appropriate for everyone. Consult an appropriate healthcare professional regarding your individual health circumstances before this gut reset.