30-Day Healthy Gut Challenge Philosophy

Transcription

1 Quickstart Guide

2 30-Day Healthy Gut Challenge Philosophy The Philosophy of the Challenge is simple. 1. Avoid 2. Feed 3. Supplement First, we avoid foods that are known to cause trouble for people suffering from Gut Health Issues. Second, we feed our bodies with foods known to contribute to gut health! Third, we use supplements to kickstart or boost the results of our 30- Day Healthy Gut Challenge. If you follow this simple philosophy, you will have success! Now, let s learn how to use this guide.

3 How To Use This Guide In this guide you have: Foods to Avoid & Foods to Eat to Feed Your Gut Supplements Your Personal Smart Goal Day 1 Tasks Example Meals Printable Weekly Success Planner Pages If you complete the Challenge, you will have success! Let s get started!

4 The First Pillar: Avoid You re going to avoid eating foods that are known to cause issues for people suffering from Gut Health issues. The foods you re going to avoid are: Wheat & anything with Gluten Dairy (cheese, sour cream, milk) Soda & Sugary drinks (no, you can t have diet soda either!) Sugar (candy bars, yogurt, health bars, cookies, ice cream, etc) Artificial sweeteners (these are REALLY bad for people with gut health issues) Processed food like chips, candy, crackers etc. If it comes in a package, don t eat it. Healthy drinks like juices, milk, gatorade, sugar-free drinks etc Oatmeal, cereal, crackers etc Creamer for your coffee like half & half, or flavored creamers. Also, avoid the sugar loaded drinks from Starbucks, meaning if it s not black coffee, don t drink it! Any foods you know give you trouble. Example: I can t really eat tomatoes or tomato-based sauces. By avoiding these foods, you are giving your body s immune system a chance to recover. These foods are known to cause trouble for people suffering with gut health issues.

5 The Second Pillar: Feed Now that we know what foods to avoid, we can move on to feeding our guts with the proper food. The foods you re going to eat are: Healthy Fats like grass-fed butter, coconut oil and olive oil High quality protein like Eggs, Beef, Chicken and Pork Greens - Salad greens, spinach, kale, collard greens, fresh herbs Veggies - Squash, bell peppers, onions, garlic, carrots, potatoes Fruit - Fresh fruit is wonderful! Blueberries, apples, bananas Supplements (listed later in this guide) Healthy Desserts like dark chocolate, homemade ice cream Healthy Drinks like Kombucha and Smoothies The list may look small, and you may be dreading eating these Health Foods. BUT I can assure you that if you spend some time cooking and prepping your meals, they will be delicious and leave you feeling satisfied! *QUICK TIP: By shopping on the outside edges of a grocery store, you basically avoid all of the unhealthy processed food. So, don t go down the isles unless you have a good reason :-)

6 The Third Pillar: Supplement It s not required to take supplements during your 30-Day Healthy Gut Challenge, but it can really improve your results. There are supplements that have been proven to have a positive effect on your gut health. Because many supplements don t contain what the seller says they contain, we created our own line of supplements for 30-Day Healthy Gut Challenge participants. Again, you aren t required to take these supplements. But, if you d like to improve your health more quickly, we feel supplements are a great way to help you do that. Here are the supplements we reccomend: 1. Collagen Peptides 2. Krill Oil (similar to fish oil, but better) 3. Probiotics 4. Turmeric 5. Vitamin D3 6. Prebiotics (the food good Probiotic bacteria need to eat and thrive!) 7. Greens Powder (great way to get your daily greens!) Now that you ve learned what to supplement your body with, let s move on to creating your Personal Smart Goal!

7 Personal Smart Goal Before we experience success, we need to define what that looks like. That s where your Personal Smart Goal comes in. Your Personal Smart Goal should define what success looks like once you complete the 30-Day Healthy Gut Challenge. For Example, this is my Personal Smart Goal: In 30 Days I Will: 1. Use the bathroom regularly and have healthy bowel movements 2. Have clearer skin, no more rashes on my fingers 3. Increase my energy! In the section below, write down your Personal Smart Goal and share it inside our Private Facebook Group if you want to. In 30 Days I Will:

8 Day 1 Tasks You will dramatically increase your chances of success with the 30-Day Healthy Gut Challenge if you remove the foods from your home that do not fit with the challenge. Here are your tasks for Day 1: Print out this Quickstart Guide Throw out or donate all processed food that does not fit within the challenge guidelines. Complete your Personal Smart Goal Join the 30-Day Healthy Gut Challenge Private Facebook Group Consider the optional 30-Day Meal Plan, which will really increase your results from the Challenge!

9 Example Meal Plan for One Day Breakfast: 3 to 4 Egg Omelet with diced onion, bacon and mushrooms, cooked in grass-fed butter Lunch: Chicken Bacon Salad Baby Greens salad mix topped with grilled chicken breast, bacon and your favorite veggies. Homemade ranch dressing from our 30-Day Meal Plan. Dinner: Meatza - A Pizza where the crust is made of meat! Topped with pizza sauce, pepperoni, onions, mushrooms, green onions and cheese. We also have this meal in our 30-Day Meal Plan. Snack: Almond Butter and Chocolate Smoothie with BIOMI Collagen Protein. Combine coconut milk, almond butter, dark chocolate, banana, blueberries and 1/2 cup of ice in a blender. Add 2 scoops of Collagen & blend!

10 Meal Prepping What is Meal Prepping? Meal Prepping is simply making your meals, or parts of meals in advance. For example, my wife and I prep most of our meals on Sunday because we have the time and want to have our meals ready for the week. This saves time and dramatically increases your ability to successfully complete the 30-Day Healthy Gut Challenge! What types of things can you Meal Prep? You can prepare almost anything in advance, but this is what we typically prep: Soups Greens to put in your smoothies Cut up veggies like carrots, celery and bell pepper for snacks Protein (Bacon, Eggs, Chicken, Steak, Ground Beef etc can all be cooked ahead of time) Dressings and marinades Be sure to mark on your Weekly Success Sheet which day you ll be Meal Prepping. For more information on Meal Prepping and 30-Days of Meals, Grocery Shopping Lists and more, please check out or 30-Day Meal Plan.

11 How to Use Your Weekly Success Sheets These printable weekly success sheets are a tool you can use to keep you on track. Too often we focus only on the things we want to get done, but forget the important step of acknowledging that we have done them, or tracking our progress over time. Every one of us has days where we feel like we aren t making progress that s why it s important to have actual proof that we can go back and see just how much we have done, and how far we ve come. Here s how it works. Fill in the boxes accordingly: Step 1: Plan out your week: First, put a Triangle on the day you plan to Meal Prep, go grocery shopping and otherwise get organized for your week in food. Step 2: Track your week: Keep track of your daily meals by filling in the designated boxes. You can either write down what you ate, or simply put a Check in the box when you had a Healthy Gut Meal. Exercise! Go on a leisurely walk, join your favorite workout class, have a dance party! Mark the days you ve exercised with a circle. This is optional, but your results will dramatically improve if you just go on a walk for 30 minutes each day.

12 Step 3: The Daily Rating (DR): On a 1-3 scale, rate each day based on how you feel that you did. It s based on the number of Healthy Gut Meals you ate, how you feel and what (if any) supplements you used to help your body. Here is a suggestion of how to use the numbers: 3 - I did an awesome job today! Things like: I had 3 Healthy Gut meals, said nice things to myself, remembered to be grateful, did my best! I also supplemented my body to improve my results and took a walk! 2 - I did a good job today! I did my best, but only had 1 or 2 Healthy Gut Meals. Life happens, tomorrow will be a better day! 1 - I could have done better, but only had 1 or fewer Healthy Gut Meals. We can t control every day. We can t control every situation. We can only do the best we can do each day, and keep going! One is not the lowest number, it is the first number because it reminds us that we can always start anew! At the end of the week, add up your total and aim to meet or beat that rating the next week!

13 Daily Grade Total for Week: Weekly Success Sheet Week Of: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Meal 1: Meal 2: Meal 3: Snack: Daily Grade: 3 - Avoided foods I should t be eating, had 3 Gut Friendly Meals and supplemented my body. 2 - Had only 1 meal w/ food I should have avoided, 2 Gut Friendly Meals and supplemented my body. 1 - Had 1 or fewer Gut Friendly meals, ate foods I should be avoiding and did or did not take BIOMI supplements. TRACK: - Healthy Gut Meal - Meal Prep Day - Exercise

14 Daily Grade Total for Week: Weekly Success Sheet Week Of: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Meal 1: Meal 2: Meal 3: Snack: Daily Grade: 3 - Avoided foods I should t be eating, had 3 Gut Friendly Meals and supplemented my body. 2 - Had only 1 meal w/ food I should have avoided, 2 Gut Friendly Meals and supplemented my body. 1 - Had 1 or fewer Gut Friendly meals, ate foods I should be avoiding and did or did not take BIOMI supplements. TRACK: - Healthy Gut Meal - Meal Prep Day - Exercise

15 Daily Grade Total for Week: Weekly Success Sheet Week Of: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Meal 1: Meal 2: Meal 3: Snack: Daily Grade: 3 - Avoided foods I should t be eating, had 3 Gut Friendly Meals and supplemented my body. 2 - Had only 1 meal w/ food I should have avoided, 2 Gut Friendly Meals and supplemented my body. 1 - Had 1 or fewer Gut Friendly meals, ate foods I should be avoiding and did or did not take BIOMI supplements. TRACK: - Healthy Gut Meal - Meal Prep Day - Exercise

16 Daily Grade Total for Week: Weekly Success Sheet Week Of: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Daily Grade: Meal 1: Meal 2: Meal 3: Snack: Daily Grade: 3 - Avoided foods I should t be eating, had 3 Gut Friendly Meals and supplemented my body. 2 - Had only 1 meal w/ food I should have avoided, 2 Gut Friendly Meals and supplemented my body. 1 - Had 1 or fewer Gut Friendly meals, ate foods I should be avoiding and did or did not take BIOMI supplements. TRACK: - Healthy Gut Meal - Meal Prep Day - Exercise

17 WHEN WE ARE NO LONGER ABLE TO CHANGE A SITUATION, WE ARE CHALLENGED TO CHANGE OURSELVES. ~ VIKTOR E FRANKL