Deets For The KITK “Go With Your Gut” Challenge

Deets For The KITK “Go With Your Gut” Challenge

The KITK “Go With Your Gut” Challenge is HERE!

Prevention is key when it comes to maintaining a healthy digestive system, strong immunity, adrenal health & nervous system stability.

By merely living in today’s society, we’re all exposed to circumstances beyond our control, i.e. environmental toxins, stressors & free radicals in the air, that affect our organs, insides & overall health more than we think or know!

Our daily habits are entirely in our control & many of them kill the healthy bacteria in our gastrointestinal tracts; the worst part, is we don’t know it until we feel it!

Gut health isn’t only about what we put into our body; it’s also about the thoughts we feed our mind with & the way we care for & nourish our soul. This is why this challenge is not only about what you eat but also about how you nourish your mind, manage your day to day stress & make time for yourself & your needs.


The 2-week challenge starts Monday, October 29 & is designed to encourage you to incorporate daily habits conducive to healing your gut from the inside out & remove certain things that may contribute to the depletion of good bacteria, inflammatory conditions, acne, hormonal imbalance, weight gain, general digestive discomfort & most importantly, keeping you from living your best, healthiest & happiest life!

It’s not meant to be restrictive or force you into an “all-or-nothing” approach. You can choose to incorporate NONE, 1, 2, 5, 10 or all the guidelines based on what fits best with your life & monitor your progress.

It’s also up to you how long you do it for, but remember, it takes about 3 weeks to really break a habit. I’ll be more than happy if you stick to just 1-2 habits & adopt them as part of your daily routine.

GOT QUESTIONS/CONCERNS? Comment below & always remember I’m just a DM, e-mail or phone call away!

If you’re lacking inspiration for recipes & snack ideas or simply want to read more about gut health & how to care for your body & mind from a more holistic point of view, my blog blog is a great resource to get you started!

Let’s support each other on this journey! Tag #KITKgutchallenge on your pics/stories & mention the rule you’re following so we can motivate one another! Let’s GO WITH OUR GUTS!!!!!

To read about my overall tips for gut health, click here & here.

Now, without further ado, let’s get into the guidelines!

Avoid processed & packaged foods, hydrogenated oils, deli meats, processed soy, trans fat & fried food, artificial/chemical sweeteners, sugar polyalcohols, refined sugar/flour/grains, GMOs & gluten (unless you already tried cutting it & felt no difference).

  • To know more about how to read a food label, click here.
  • If you’re interested in my tips for cutting refined sugar, here’s some more info & click here for my favourite healthy sweetener alternatives. 
  • If you feel confused or lost about what carbs you should go for & which ones you should limit, click here & here.
  • For more about oils & the ones I use in my kitchen, click here & click here & here for more about what fats you should be including in your diet.
  • To read more about my take on soy, click here.

Eat more healthy, fresh, real & whole foods as close as possible to their original source. Aim for a diversity of colour on your plate; eat the rainbow. Incorporate more plant-based protein, even if it’s just 2-3 meals a week.

  • For some inspiration & information my favourite sources of plant-based protein, click here.
  • To read more about my journey towards a plant-based diet, click here, here, here & here.
  • To read more about how being plant-based doesn’t mean you don’t get enough protein, click here.
  • To read more about how to add more veggies to your life, click here.

Eat more anti-inflammatory foods (green leafy veggies, omega-3 rich foods, such as avocado, hemp/flax/chia seeds, berries, cherries, oranges, pineapple, papaya, turmeric, ginger, cayenne, ceylon cinnamon, dark chocolate, bone broth), more fibre, probiotic-rich/fermented foods (kimchi, sauerkraut, kombucha, tempeh, miso, fermented veggies) & prebiotics (apples, oats, psyllium, onion, garlic, yacon, asparagus, dandelion, leeks, tigernuts, artichoke). 

PRO TIP: Cook cruciferous veggies to make them easier to digest. To understand why, click here.

  • To read more about fibre, click here.
  • To read more about prebiotics, click here.
  • To read more about a podcast I listened to that was eye-opening regarding gut health, click here.

Drink lukewarm lemon water with sea salt 1st thing every AM on an empty stomach to restore pH & electrolyte balance, activate your digestive system, boost energy & provide vitamin C & add raw organic apple cider vinegar to daily recipes or every night before bed.

  • To read more about what I drink every AM here.
  • To know more about the benefits of lemon water, click here here.
  • To read more about how I take my apple cider vinegar, click here here (benefits here).

Limit grains & conventional dairy. If it means doing 1-2 days without them to compare to how you feel on the days you eat them, that’s already a start. If you consume dairy, try grass-fed or goat milk products for a healthier omega 3:6 ratio & go for sprouted grains over refined/whole grains for better digestion & nutrient absorption.

  • To read more about how I cut dairy, click here.

Make lists to help with time management, stay productive & thereby, reduce daily stress  at work/school; stress puts an immense strain on the digestive tract & adrenal glands.

  • To read more about adrenal fatigue, click here.

  • To read about the gut-mind connection, click herehere.
  • To read about time management, click herehere.

Limit alcohol to 1x/week (or ideally, cut it entirely) & don’t go haywire if you do drink. If you’re a heavy coffee drinker, reduce to 1x/day & replace with matcha or a coffee substitute (i.e. dandelion root blend by DandyBlend, golden milk lattes, homemade hot chocolate).

P.S. Search the blog for some matcha latte inspo!

Take care of your mental health; if that means therapy, adaptogens, CBD oil, prescribed medication, alone-time, yoga, meditation, daily walks, baths or journaling, then do it. The gut-mind connection is real & an unstable mind wreaks havoc on the digestive system, depletes energy levels & leads to chronic fatigue, brain fog & mood swings.

  • To read more about my tips for anxiety, click here.
  • To read more about my journey with CBD oil, click here.

Drink at least 8x 8oz. glasses of water per day & add more water if & when you workout & if you are adding more fibre to your diet to prevent bloating or digestive distress. PRO TIP: Keep a full water bottle on you at all times to never forget to drink!

  • To read more about the importance of hydration, click here.

Move your body for at least 30 minutes a day. It doesn’t have to be rigorous; it just has to be some sort of movement, even a yoga class or walk, to promote healthy blood flow & circulation, release endorphins, stimulate digestion & boost mood.

  • To read more about the benefits of exercise, click here.
  • To read more about the benefits of releasing endorphins, click here.
  • To read more about how exercise can benefit your gut, click herehere.
  • To read more about how exercise can benefit your skin, click here.

Get at least 7 hours of sleep per night & don’t take electronics to bed with you if you have a tendency to scroll for hours before falling asleep.

Take a daily probiotic supplement. I recommend Nova Probiotics or Genestra & any other supplements recommended by your doctor/nutritionist/naturopath to help with diagnosed conditions or chronic symptoms, such as IBS, ulcerative colitis, Crohn’s, hormonal imbalance, leaky gut/candida, autoimmune diseases, anxiety, depression, bloating, diarrhea/constipation, cystic acne, eczema, psoriasis, dermatitis, OCD, ADHD, acid reflux, diabetes, heart disease etc.

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