16 QUICK & EASY THINGS TO DO TO HEAL YOUR GUT & KEEP IT HAPPY. Checklist. Heal your Gut. 16 Quick & Easy Things To Do to Heal Your Gut & Keep it Happy

Transcription

1 Checklist Heal your Gut c 16 Quick & Easy Things To Do to Heal Your Gut & Keep it Happy 1

2 Heal Your Gut Checklist t c n i t s n i t u g y M tells me... Let s talk about the gut! It s becoming a hot topic in the health & wellness world. But why? I bit off more than I can che w Here are a few tell-tale signs e m s e k a It m my sick to... ts omach that your gut is in need of some tender loving care from you. On the surface these may not seem like they need urgent attention, but if left uncared for over a period of time, they can lead to larger complications. Your gut is an area to always pay attention to, and take For a moment, just think about how So why do we all-too-often ignore this active steps to providing connected we are to our digestion. Our miraculous part of our bodies? extra nutrients and care. language in our life even reflects how Well sometimes we simply don t know we feel about digestion. what we don t know, and also it can be BLOATING difficult to know where to start along FOOD SENSITIVITIES Have you ever caught yourself saying the healing journey. That s why we THYROID CONDITIONS It s our second brain - it has an incredible any of these phrases created this checklist for you on how FATIGUE intelligence that we don t always pay My gut instinct tells me to heal your gut & keep it happy. This JOINT PAIN attention to. It works around the clock It makes me sick to my stomach checklist provides over 16 things to do HEADACHES for us, day in, day out. I bit off more than I can chew to help heal your gut and keep it happy SKIN ISSUES I gotta digest that a little bit over time. It s a guideline to help you DIGESTIVE PROBLEMS identify quick and easy ways to take LEAKY GUT It s truly a remarkable system that we 2. Do You Need to Give Your Gut Some TLC? often overlook in our life as a place to We are SO connected to our digestion simple steps to healing your gut, and WEIGHT CHANGES find answers, create healing, and true from the food we eat, to the way we how to look after it in the long term and FOOD CRAVINGS life-long transformation. digest life. keep it supported. TLC: Tender Loving Care 3

3 STEP 1 Remove the Irritants We all are unique in the types of foods that irritate our gut, and we all have unique food intolerances. However there are some common foods that many people find that they cannot tolerate. While some of these items don t have an immediate strong negative impact, they definitely can disguise themselves in how they show up in our lives and affect us. Common Irritants That Cause Gut Issues For Many People: Wheat & Gluten Conventional Meat Alcohol & Caffeine Refined Sugars Conventional Dairy Conventional Eggs STEP 2 Replace with Healing Foods Fermented & Probiotic Foods: Fermented vegetables Coconut Kefir Organic Yogurt Miso Kimchi Pickles (lacto-fermented) Fiber Rich Vegetables Spinach Collard Greens & Swiss Chard Cooked Kale Lentils Beetroot Bone Broth Made from Organic & Grass-Fed Animal Bones Coconut Products: Coconut Oil Coconut Kefir Raw Coconut Meat Cruciferous Vegetables: Broccoli Cauliflower Brussels Sprouts Cabbage (preferably cooked) Cultured Dairy: Kefir Organic Cheeses Grass-Fed Organic Butter *Note: If you are in a place that you have access to raw or unpasteurized dairy, this can be helpful as it still has living gut-friendly bacteria 4. 5

4 **Note: These can be helpful in aiding in gut repair. However we strongly advise to check with your health practitioner first. These are general supplement suggestions which are known for their positive impact on the gut, however you need to confirm they do not have any negative interactions with your current medications or supplements. Herbs and Supplements ** STEP 3 Repair with Supplements Vitamin B; B1, B3, B6, B12 These vitamins help your body form red blood cells and absorb and use the nutrients and energy from the food that you eat. Without these helpful vitamins, we can t properly use the food we consume. system. Just consume it several hours away from taking any other medications or supplements, as it can otherwise interfere with absorption. Slippery Elm Powder Just as the name suggests, this powder Supplements to aid in healing and restoring the gut. Super Greens Adding in a daily super green drink can do wonders for your health and support gut health. Many super greens are created Magnesium Some people find that magnesium can help to relax stomach cramping. Just be careful, as the correct dosage is key here! Too much can cause loose will help to make the passage of stools slippery and comfortable. It s a great curative for constipation! Just start with a small amount and work your way up to the recommended dose slowly. Probiotics/Digestive Enzymes with spirulina, algae, wheatgrass, kelp bowel movements and interfere with the Many of us are lacking in healthy bacteria and other nutrient dense ingredients. absorption of other major minerals. Start Zinc and enzymes in the gut which are crucial These dark green ingredients are full slowly and try not to use as a long-term Many people with digestive issues (and for proper digestion of food. Ideally you of antioxidants to help fight free radical supplement. in particular, fructose malabsorption) get these probiotics and enzymes from damage, protein to help repair any often experience inefficient zinc the food you eat, but when healing the damage to your gut, and are alkalizing Psyllium Husk absorption. Consider taking a round of gut, it is often helpful to give the digestive to reduce inflammation. Start with 1 glass Psyllium husk helps to bulk and soften food zinc supplementation to give your body system a little boost. a day, and you ll likely feel a difference. waste as it passes through your digestive a top up. 6. 7

5 STEP 4 Create New Gut-Healthy Habits Cut back on Alcohol & Caffeine Although these things can be big feel goods in our lives, they are directly working against our gut health. Caffeine is a stimulant which can irritate the nerves in our gut and trigger the release of stress hormones. This impacts the transition of food through our bowels and can interfere with absorption of nutrients. On the opposite end of the spectrum, alcohol is a depressant and is metabolized very quickly into acetaldehyde - a toxic chemical which the liver has to clear from our system. Many types of alcohol are also high in sugar, which feeds bad bacteria in our gut and can cause other complications like candida or leaky gut. We aren t saying you have to get rid of it all, but be conscious of your consumption, and the more you can move away from these two things, the happier your gut will be. De-stress This can be a tough one for many people, because it s a lot easier said than done. Just remove stress! But think about how you react to the happenings of life. You can choose whether to take it on as something really stressful or see it as something that happens. Your internal reaction to these life events impacts your digestion. Your digestion not only digests your food, it also digests your life. So the more your gut has to digest life and its stress & overwhelm (and the hormones that are released due to these feelings), the harder it has to work to digest food. This often leaves the gut with fewer resources to call on to digest your food as they are being used to absorb the stress hormones that are being released. Commit To Daily Movement We aren t saying you have to go to the gym for an hour, but simple movement, breath work, and increased heart rate will aid in your digestion. A simple 10 minutes of movement a day will help oxygenate your cells and digestive organs, allowing the body to heal and rejuvenate. Doing deep breathing exercises is another great way to stimulate the body and bring in added oxygen. Keep an eye on things Yes, we mean to have a look at how things are going in the poop department. The gut will tell you whether it s happy or needs more TLC by the texture, color and amount it s excreting. If you see abnormalities, like really loose stools, or really hard stools, or you aren t excreting much in a day, then it s time to go back to Step 1 and 2 of this checklist. We d also suggest to get it checked out by a health professional if problems persists. Chew your food Your teeth are an important step of the beginning of the digestive cycle. When you chew your food slowly and consciously, you allow for important digestive enzymes to be released from your mouth and mixed with your food. You also break down your food into smaller pieces of food, making it much easier for the next step of the cycle to assimilate and digest even further. Drink more water Many people are not properly hydrated. Water helps digestion to keep things moving. Drink a minimum of 2 litres of water a day. It s also highly suggested to drink a glass of water first thing when you wake up (warm lemon water is a bonus). This helps to lubricate the digestive system which has been working through the night on different digestive processes, and sends a message to it saying, Time to wake up and get ready for more food. This message often sends the next signal to get rid of yesterday s waste. Thus often people have to do a #2 first thing in the morning. This is a really good thing, and drinking water first thing will help it get moving. 8. 9

6 And for your ease, we ve shortened the checklist into a single page PDF which is the last page of this book. Print this out, and post it somewhere that you can be reminded of good healthy habits to continue to incorporate into your life. This way you truly can continue to take baby steps. Check things You just completed Heal Your Gut 101. Well done. Congrats! This checklist is very comprehensive. Don t be overwhelmed with all the suggestions and knowledge. Health & healing is a journey not a destination - so take one step at a time. And if you need to take baby steps, then start there. Even if you started with just one of these items on this checklist, you d be helping your gut, and most importantly, helping yourself. off as you start to incorporate them into your life! And if you found this checklist helpful, then be sure to check out FMTV. It is our custom built platform which hosts hundreds of resources to help you in your wellness journey. You ll find other resources like this checklist, full length feature documentaries, hundreds of video recipe tutorials, exclusive interviews, and much more. There are films and interviews which are perfect for helping you to discover more about digestion, healing and the importance of the food we eat and habits we create. Simply click on the banner below, and you ll be taken to a page where you can watch a video to learn more about FMTV, as well as a special opportunity for you to try the entire platform for 30 days, for just $1. So go check it out! Watch Your Health Transform

7 The Netflix of Health & Wellness. Wish you were free from gut-related issues? You can be! You ve just learned about some simple steps you can take to improve your gut health, and the next step is to expand your knowledge so you can truly understand what has been causing all the gut irritation and irritability. We ve got the perfect companion to help you get there This is where you can watch your health transform. With hundreds of documentaries, recipe tutorials, yoga classes, expert interviews and so much more you can sit back, relax and take your health to the next level. And for a limited time, you can enjoy 30 days of FMTV for just $1. LEARN MORE ABOUT FMTV 13

8 1. Cut Down On Eating Foods That Don t Serve You Refined sugars, wheat & gluten, alcohol & caffeine, and conventional meats, dairy and eggs 2. Embrace Fermented & Probiotic Foods Fermented veggies, coconut kefir, organic yogurt, miso, kimchi and pickles (lacto-fermented) 3. Go Loco for Coco! Coconut oil, coconut kefir, raw coconut meat HEAL YOUR GUT CHECKLIST 16 Quick & Easy Things To Do To Heal Your Gut & Keep It Happy Print this out, and keep this somewhere that you can be reminded of gut-healthy habits to continue to incorporate into your life. Check things off as you start to make them a habit. 4. Add More Fiber-Rich Vegetables to Your Diet Especially dark leafy vegetables (spinach, collard, swiss chard, kale), lentils and beetroot 5. Eat More Cruciferous Vegetables Broccoli, cauliflower, Brussels sprouts and cabbage (preferably cooked). 6. Add Cultured Dairy (if you re not allergic to dairy) Kefir, organic cheeses and grass-fed organic butter 7. Become a Bone Broth Lover (only if you consume animal products) Make sure to source from organic and grass-fed humanely treated animals. 8. Take Probiotics and/or Digestive Enzymes Select a supplement brand that you trust and love 9. Drink Daily Super Greens Add a superfood greens drink into your daily drinking habit. 10. Take a Few Herbs and Supplements if You Need Them Vitamin B; B1, B3, B6, B12, Magnesium, Slippery Elm Powder, Psyllium Husk and Zinc. 11. Commit To Daily Movement & Exercise Just 10 minutes of movement is all you need to help your body heal and rejuvenate. 12. Chew your Food Take smaller bites and chew your food slowly and consciously. 13. De-stress Take 10 minutes out of every day to just zen out, whether its meditation, yoga or gardening. 14. Drink More Water Keep those fluids up! You should be drinking roughly 2 litre of water a day. 15. Keep an Eye on Things Although it may not be pretty, keep an eye on what your poop is telling you. 16. Cut Back on Alcohol & Caffeine If you haven t ticked it off yet from step 1, now is the time to reduce your coffee and vinos!

9 16.