A new year... a new gut!

This New Years, make a resolution to clean out your colon and start the year on a detoxing, prebiotic/probiotic-enriched, high-fiber, low-carb, low-glycemic index, microbiome-diversifying, poop-perfecting, cancer-preventing, low-FODMAP, acid-reflux lowering, metabolic disease-improving, weight loss-promoting cleanse. And the best part is- it’s natural. I’m not recommending you go out and buy expensive bottles of pills and powders because most of the time- you don’t absorb most of it anyway! Who knows, maybe you’ll feel so good, you’ll decide to continue it all year!

Wishing you a happy, health 2019 and your gut a diverse microbiome & strong epithelial lining with tight junctions !

2019 Gut Health Cleanse

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IMPORTANT: Discuss this protocol with your doctor before starting as it recommends laxatives and unpasteurized food. 

Principles

1.    Commit to follow this cleanse for 2 weeks.

3.    Commit to daily exercise (brisk walking, biking, yoga- anything that will make you sweat) & evening mindful meditation (5 minutes)

4.    Commit to a minimum of 2 liters of water a day 

Day 1: Waste elimination

  • This is where your doctor comes in. Discuss with your physician the safest way to purge your colon of its contents and start the new year empty, with a clean slate.

Day 1-14:

  • Intermittent fasting, an variation of the 16:8 protocol

    • Plan for 8 hours of eating a day depending on your schedule

    • Example schedule (eating 12pm-8pm with one breakfast smoothie)

      • 7am: Black coffee with teaspoon Benefiber

      • 8am: Breakfast smoothie (see below)

      •  12pm: Lunch

      • 3pm: Snack

      • 8pm: Dinner

  •  Breakfast smoothie

    • 1 teaspoon finely grated fresh turmeric

    •  1 teaspoon finely grated fresh ginger

    •  1 banana

    •  1 handful wild or regular blueberries

    • 1 teaspoon of almond or peanut butter 

    • Organic almond, oat or soy milk to achieve desired consistency

  •  Foods

    •  All fruits, vegetables, nuts, seeds, legumes/beans, unprocessed grains, plant-based foods with rare fish or poultry

    • Organic, wild, hormone-free, free-range produce

    • Raw, steamed, sautéed, baked

    • No processed food, dairy, red meat, sugar, alcohol, smoking, charring/grilling

  •  Drinks: Only unsweetened green & black teas, coffee, non-dairy milks (almond milk, oat milk, soy milk)

  • Prebiotic: All fiber-containing foods, Benefiber supplementation

  • Probiotic: Tempeh, kombucha, miso, raw (unpasterurized) apple cider vinegar, kimchi, sauerkraut, plant-based yogurt (ex. Kite Hill)

Example menu

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Lunch

- Large salad with nuts, seeds, and tempeh with apple cider vinegar and extra-virgin olive oil dressing

- Whole-wheat, spelt, or quinoa pasta with sautéed vegetables

- Veggie burger with air-baked sweet potato fries

- Avocado toast with sauerkraut

- Lentil soup

- Hummus & veggies in sprouted wrap

- Almond yogurt with raw granola, nuts and fresh berries

- Overnight oats with banana, coconut flakes, and raw cacao powder

 

Dinner

- Chili with beans

- Quinoa with sautéed vegetables

- Baked cod with roasted brussel sprouts and baked potato

- Miso soup with buckwheat noodles, tofu and broccoli 

- Salmon with string beans and almonds

- Organic chicken tacos with kimchee

 

Snack

- Raw nuts and seeds

- Sprouted crackers, kale chips

- Veggies and hummus 

- Any fruits and vegetables

- Kombucha