Join me as we go through a one day diet and activity journal that you can follow to support your gut health. In addition, we will discuss lifestyle choices that can make your gut happy and healthy! You don't want to miss this, trust me. It could be the start of a whole new life -- one where bloating, acid reflux, constipation, leaky gut, or whatever digestive issue you were dealing with is a distant memory.
FOCUS: This diet journal will include whole, non-GMO, nutrient dense, organic, fresh vegetables and fruit, healthful fats, grass-fed animal proteins, and wild fish. Depending on digestive issues, not all foods listed below will be tolerated so listen to your body and alter depending on what works for you.
7:00 AM: (10 mins)
Drink 16 oz of room temperature lemon water (helps flush the digestive system and re-hydrate the body)
Take 2 probiotics, vitamin E, C, B, zinc, and L-glutamine supplements
Do 2-5 minutes of breathing exercises of your choice or meditate
8:00 AM: (30 mins)
BREAKFAST:
(Smoothie) 2 tbs pea protein powder, 8 oz nut milk, 1/2 cup frozen blueberries, 1 tsp green powder, 1 tbs pumpkin seeds, 2 tbs ground flaxseeds, 1 cup kale, 1/2 tsp cinnamon
10:00 AM: (30 mins)
SNACK:
1 cup plain yogurt, 1 tbs tahini, 1 tbs coconut flakes, 1 tbsp ground walnuts, 1/2 tsp cardamom
1 cup green tea
11:30 AM: (5 min)
12 oz of water
Take 2 digestive enzymes
12:00 PM: (30 - 45 mins with a friend or coworker -- NOT at desk!)
LUNCH:
2 cups of mixed greens, 4 oz grilled chicken, 1/2 cup quinoa, 1/2 tsp cumin powder, 1/4 avocado, 1 tbs apple cider vinegar, 1 tsp olive oil
Take a 10 minute walk outside
3:00 PM: (10 mins)
SNACK:
1 cup bone or vegetable broth
5:00 PM: (60 mins)
1 hour yoga (can be beneficial in reducing bloating, cramping and gas. Yoga increases blood flow to your digestive tract and encourages intestinal action so that digestion becomes more efficient)
20 oz of water
6:30 PM: (5 mins)
12 oz sparkling water
2 digestive enzymes
7:00 PM: (60 mins with significant other, friend, family, roommate -- NOT in front of TV)
DINNER:
3–4 oz slow baked (250° F) garlic wild-caught salmon, 1 cup steamed asparagus, 1/2 cup baked yam, 1 tsp butter, 2 tbs sauerkraut
12 oz room temperature water (helps break down food, aids constipation, and improves your blood circulation)
8:30 PM: (10 mins)
1 cup calming herbal tea with 2 scoops collagen powder
Take magnesium supplement or epsom salt bath
10:00 PM: (5 mins)
Do 2-5 minutes of breathing exercises of your choice or meditate
Please customize the above based on your dietary needs and preferences but try to include each of these at least once per day:
Green powders: spirulina, blue green algae, chlorella, 1–2 tsp per serving
Flaxseeds, 1 tbs per serving daily in smoothies, ground on salads or vegetables, or in low-temperature baking
Fermented foods: 1 tsp miso, raw apple cider vinegar, 1–2 Tbs sauerkraut, 1 cup kefir, beet kvass — high in enzymes, friendly bacteria, enhanced nutrient content that can help heal the gut
Fiber: ground seeds or powder — helps with elimination (it is best to start with 5 g per day and increase to 25–30 g per day)
Spices or dried herbs: 1/4 tsp basil, dill, thyme, parsley, fennel, ginger, cumin, curry powder, and caraway — anti-inflammatory
1 cup vegetable juice — anti-inflammatory and healing to the gut
Foods to Avoid:
Sugar
Gluten
Alcohol
Hydrogenated and refined oils
Excessive amounts of caffeine
White flour products
Processed foods
Soft drinks
Tobacco
NSAIDS
Additional Lifestyle Tips:
Keep a detailed food and activity journal like the one above for 3 - 7 days - tracking your food, how long you take to eat it and describing how you feel before and after you eat will allow you to not only be more cautious with what you are putting in your body but will also allow you to become more aware of how it is affecting you
Eat slowly and chew thoroughly - chewing your food (up to 20x) before swallowing aids in the digestion process
Heat up the food! Raw foods are the hardest to digest, cooking kale, veggies, etc. are easier on the stomach
Allow enough time for meals, sitting and quieting down to taste food
Avoid distractions while eating such as driving, reading, TV, and talking on the phone
Get regular exercise at least 30 mins daily
Supplements:
Healthy bacteria (probiotics), such as Lactobacillus acidophilus and Bifidobacterium infantis, can help restore proper gut ecology and function
Vitamin C + Vitamin E, and the carotenoids provide antioxidant support, which is necessary for overall cell health
Zinc and vitamin B5 support healing mechanisms of the gut
L-glutamine is a major source of nourishment for the rapid replication of healthy cells that line the small intestine. L-glutamine may also protect against damage from NSAIDs
Magnesium is vital for the proper functioning of hundreds of enzymes - it helps with bloating, relaxes the muscles of the digestive tract, neutralizes the stomach acid to make you more regular, and relaxes the body, promoting a good nights sleep
Digestive Enzymes will help break down food to make it more easily digested.
Collagen peptides supports the production of stomach acid and contains the healing gut-supporting amino acids glutamine and glycine
*Note that depending on your gut health, snacks should be avoided and in some cases you will want to space out your meals even more by practicing intermittent fasting.
Before each 30 minute free consultation, clients will fill out a 3 day diet and activity journal for us to review. Make sure to download your own copy of the Wholistic Life Diet and Activity Journal here! You can then sign up for a 30 minute consultation for us to go over your journal and talk about next steps!
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