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.
HERE’S WHAT YOU NEED TO KNOW:
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!!!!!
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 here & here.
- To read about time management, click here & here.
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 here & here.
- 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.