Introduction: Welcome to your first Gut Love Tip—weekly lessons aimed at giving you easy and practical gut loving habits to adopt into your every day routine.
This week, we’re talking all about Getting Prepped for your Kickstart because we all know failing to prepare is preparing to fail!
Specifically, we are going to talk about what foods to eat and what foods to take a break from for the next 28 days…then I’ll share a few grocery shopping tips— without breaking the bank.
Slide #2: What to Eat?!
Ok, first so what to eat?!
Your 28 Day Gut Kickstart is all about wiping the slate clean in your gut to establish the most anti-inflammatory state you can—without going crazy—like restricting yourself to just 5 to 10 foods or cutting out carbs!
Basically: Eat real food—IN ABUNDANCE.
Include foods your body was meant to thrive upon:
If it didn’t grow in the land, swim in the sea or roam the earth, it’s not real food.
These are the simple foods your body was made to crave and digest (before Cookies & Cream Halo Top ice cream)…and are most often found on the outside edge of the grocery store or at the Farmer’s Market…
Slide #3: 80/20
All with 80/20 balance of course—basically NO perfection…it’s something you’ll hear me talk A LOT about the next 28 days!…80% of the time eat real food. …20% of the time let life happen—on your birthday, eat the cake…one day choose the salad, the next a burger…and when in Rome, try the pasta!
In fact, I actually encourage you to include 1-2 non perfect foods daily into your diet—such as your morning cup of coffee…a piece of dark chocolate…some Skinny Pop popcorn if that’s your things…going out to dinner one night with a friend…1 to 2 imperfect things–as long as your gut is not super upset from it.
Vitamin P – Pleasure – is a vital component to the gut healing equation…
The total purpose of the Kickstart is to find what foods simply make your gut feel really good—and by your gut, I also mean your energy levels…your skin…your hormones….without feeling like you are in jail!
Practice 80/20 Balance
The milkshake study is a perfect example of this!
In the study, people were divided into 2 groups—the “healthy milkshake” group and the “indulgent milkshake” group.
The healthy milkshake group was told they were drinking low-calorie Sensi-shake —with zero fat, zero sugar and only 140 calories.
The indulgent milkshake group was told they were drinking a sugary, fat rich milkshake with 620 calories.
In truth, BOTH shakes were they exact same shake—300 calories each.
So what do you think happened?
People who believed they were drinking the 600-calorie indulgent shake were more satisfied— their hunger-hormone levels dropped three times more than the low calorie shake people…and they also metabolized and digested their food better.
Basically, if you’re not enjoying your food, then the next 28 days are going to feel like jail!
The 28 Day Gut Kickstart is actually TOTALLY sustainable!
In fact, even though I am NOT on a diet at the moment at all, my daily meals are very much aligned exactly with what you’ll be eating too because I have found my sweet spot—my 80/20 balance for what makes my gut feel really good.
My daily meals look something like this:
For breakfast—a gut love shake—I do a paleo chocolate protein powder with coconut milk, a piece of fruit, nutbutter, cacao nibs, some sort of veggie like frozen cauliflower or greens. Simple.
For lunch—it’s always a bowl or lettuce wrap—I have been crushing on chicken thighs lately topped with an amazing cilantro lime dressing or balsamic vinegar…baby bok choy or rainbow chard…roasted carrots or beets…summer squash…lots of yummy sea salt…
For dinner—the one meal I typically cook in a day—turkey burgers, salmon, cod, occasional ground bison—some sort of meat…cooked and cooled sweet potatoes, roasted beets and carrots, or Kabocha winter squash…sautéed kale or green beans or asparagus in some ghee…and top it with avocado ALWAYS.
Ultimately, as you can see, I get all food groups in and I get lots of energy—and balance on your plate is essential—proteins, fats and carbs!
Like a plant that needs water, sunshine AND rich soil to survive and thrive, you need all 3 basic macronutrients—plus water— to thrive too.
For example—sure, you can get carbs from chicken breast as your body coverts protein into glucose, but is it ideal? Nope.
Of course, you can consume some fat—like 0.5 grams—in an apple, but is it a preferred source of fat? Nope.
And no need to count calories regularly but I do know that I can eat more than some guys I meet with as patients regularly—when you eat gut loving foods, your metabolism fires up!
For more specifics on what proteins, fats and carbs to choose from, check out your Kickstart Nutrition Blueprint Guide!
As for what “not” to eat…I really hate the words “bad foods”—food does NOT have morals —it’s not good or bad, and if you eat a piece of pizza or a bowl of oatmeal, it does NOT make YOU a bad person!
If it happens, just roll with it—hope you enjoy it—and move on!
So now that we’ve set the record straight…the KEY experiment during your 28 Day Gut Kickstart is to pump tons of gut-loving anti-inflammatory nutrients into your gut biome so you can better determine how you feel…
Slide #2: How Do You Feel?
For example, is the reason you feel bloated because you drink diet Coke with Splenda in it every single day? Or is it because you really are bloated?
Are you constipated because you’re barely eating 1200 calories per day—not eating enough—or is it because you’re actually constipated due to something like leaky gut?
Do your best to give yourself the opportunity to let your gut be your true guide…
Slide #3: Foods to Avoid
As for foods to avoid for the next 28 days…
You probably already know the usual suspects:
Aside from these guys, however, there are a handful of other foods you’ll find listed in your Blueprint to press “pause” on. I call these “Not Right Now” or “20% Foods”—just occasional if at all— and they include the top 5 most allergenic and moldy foods:
Why not these?!
Remember, these are not FOREVER…
Because, the good news is when your gut is back to better health then you can try these foods again and see how your body reacts.
Again, check out your Kickstart Blueprint for all the deets, including recommendations if you you follow a plant-based diet.
Slide #2: Top 6 Hacks (to make healthy eating sustainable)