My gut health challenge!
my gut health challenge!
Are you following along with me for the first seven days of my six week gut reset? YAY!! I’m so happy to have you along!
Why am I calling this a challenge? Well, because it is! Even though I eat pretty clean it still will be a challenge for me! No processed foods at all. That means no ketchup, none of my favorite breakfast sausages, no dried fruit, no chocolate, no dairy! Whew!
A little peek into what I am doing. The first 3 days I will be incorporating a lot of bone broth! I will replace breakfast and lunch with it. I want to give my digestion a break, a time to heal and repair. For dinner the first 3 days, I plan to have some simple baked organic chicken, lightly steamed (or roasted) veggies and a fermented food, such as sauerkraut. If at any time, I start to feel like my body is not responding well, I will incorporate more food. Listen to your body! If you are used to consuming sugar, caffeine, and processed foods, your body will definitely have some symptoms of detoxing. Some common symptoms would be headaches, excessive tiredness, running nose, moodiness, anxiety, and cravings. Crazy right? Everyone’s body is different, pay attention to how you are feeling, if you need more food, eat more food.
After the initial three days, I will go back to eating three meals a day. All my meals will be centered around organic vegetables, organic meats, and healthy fats. Aim to fill your plate at least 75% full of vegetables, add in your protein, top your vegetables with a drizzle of olive oil, or avocado oil. Fats are necessary to help your body absorb the nutrients from the veggies! Some other great fats that I love to include in my meals are olives and avocados!
In addition to the grass fed pasture raised meats and eggs, organic fresh or frozen vegetables, fruits, and healthy fats, add in nuts, seeds, and sweet potatoes! I will also be focused on adding in lots of fermented foods as well. Fermented foods have tons of good probiotics and are essential for rebuilding the healthy bacteria in your gut! When purchasing your fermented foods, like sauerkraut, ensure they are labeled “raw”. Some great options for fermented foods are sauerkraut, kimchi, kombucha, and raw pickles are my favorite!
How is all this sounding so far? It’s doable and easier than you think! Preparation, planning and mindset are so important! Plan out your meals for the week. Bake or grill off a weeks worth of meat BEFORE you start, and load up your fridge with veggies!
One thing I always tell my clients, try not to focus on the things you can’t eat, but focus on what you can have! Our mindset and our thoughts have the power to make this easier or harder for us! Focus on your results, and imagine the end result! I also encourage you to journal during this process. It can have great therapeutic benefits, and it can help to strengthen your mindset as you go through this process.
What I won’t be eating!! The part you’re dying to know! Since I already told you what I was going to be eating, I think you already know what I’m not eating!! Here is the official list of “what not to eat”! No grains, beans, legumes (including peanuts), corn, soy, dairy, sugar, alcohol, coffee, alcohol, fruit juices, and no processed foods! Did you just freak out a little?? The only part I’m still wrapping my head around is….no coffee!!! So, I’ll be switching over to matcha mornings! (see that positive twist! ha ha!) All these things I just mentioned are common gut irritants, and most of them are in the top list of allergens! During this healing process, we need to be diligent on removing all foods from our diet that are common allergens, and irritants. We need to begin to heal the gut and focus on recolonizing the “good” gut bacteria.
Bone broth has been in the news a lot lately, and has been deemed a super food! Bone broth is full of collagen, gelatin, amino acids and trace minerals. It’s soothing to the gut, and helps promote healing. After my initial first 3 days, I will continue to drink bone broth daily to help repair my stomach lining. You can buy bone broth, not to be confused with regular broth, or make your own.
Why am I doing this gut healing protocol? Great question! Last December I had major surgery. Your body is bombarded with pharmaceutical drugs during and after the surgery. I was on painkillers for a few weeks and I also ended up being on antibiotics numerous times. Antibiotics wipe out all bacteria, good and bad, which creates an imbalance with your gut microbiome. Add in painkillers, which are also damaging to the gut and your liver. Soon after I was done recovering from my surgery I noticed I was bloated all the time! My digestion started to feel sluggish, and I was also belching a lot. I’m all healed from my surgery and I’m ready to repair my gut!
In addition to bloating, and belching, here’s a list of some other signs that your gut needs some healing. IBS, heartburn, acid reflux, GERD, elimination issues, fatigue, food sensitivities, allergies, headaches, brain fog, skin rashes, sugar cravings, arthritis, joint pain, anxiety, and depression, can all be signs of a damaged gut. Years ago, I healed my gut, and found healing from my diagnosis of Fibromyalgia and Chronic Fatigue Syndrome. My son is currently on a strict gut healing protocol for his depression and anxiety. He is 6 months into the protocol, and has made great strides! In the not so distant past he had panic attacks almost daily, and now, almost none! In addition, he has lost 50 pounds, without even exercising! What a great perk!
Okay friends, that’s a lot for one day! I’ll send out some more information for you soon! If you want to join along, awesome! If all this seems like to much, start small. Gradually cut out the sugar, processed foods, and then, when you feel like you’re ready, cut out more stuff! Even just by cutting out sugar and the processed foods, you will start to feel better!