new true gut health - reboot guidelines 1.1.19 · detoxification can also help to remove plaque...

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True Gut Health - Reboot Guidelines.

The overall health of your body is directly correlated to the health of your gut and the balance of bacteria in your gut. This is the key to feeling great, having a healthy immune system, to longevity, and to maintaining an ideal weight!

The True Gut Health reboot is designed to be:

• Simple – it does not require a lot of calculations, counting, or measuring. • Easy – the guidelines are straightforward, with suggestions that are easy to incorporate into a daily routine. • Safe – with food and nutritional guidelines that are appropriate for all. • Effective – this plan yields significant and noticeable health improvements in a short period of time (30 days or less). • Educational – following this plan will help you to discover a new definition of "healthy" foods, to learn to recognize which foods make you feel

good when you eat them. And it’s also an opportunity to re-evaluate the typical “Standard American diet”. • Affordable – there are no subscription or program fees, supplement recommendations are included.

The 4 Steps of this program are to:

1. REPAIR. By reducing the load of inflammatory foods, the body and the digestive system are able to heal and repair. 2. REMOVE. A Cleanse removes plaque buildup, toxins, and unfavorable microorganisms so that the digestive system can function efficiently. 3. REPLENISH. Giving the body proper and sufficient nutrition enables it to rebuild and correct gut flora. 4. RESTORE. Re-aligning and restoring the balance between appetite and true caloric needs will support proper weight management.

There are a tremendous number of ideas these days about what constitutes ‘good' nutrition. And there are just as many paths and choices to follow. Options include Paleo, Ketogenic, Raw, Vegan, Vegetarian, Gluten-free, Grain-free, and on and on it goes. There are so many choices that it's hard to know where to start and what to do! This reboot is my recommendation for a simple, easy, safe, effective and affordable way to get started on a journey of discovering better health. It is a way to get started on a program without getting information overload and being overwhelmed by needing to read lots of books or spend hours watching videos or having to ‘break the bank’ buying fancy ingredients, pre-made meals, or expensive yet questionable supplements. About me: I have a bachelor’s degree in Biology and have been working in the Health, Wellness, and Nutrition Industry for more than 15 years. Through my own health journey, I have come to understand that changing your nutrition – that by simply changing what you eat and how you nourish your body – can be the biggest and best change you can possibly make to improve your overall health. Because I’m not a Medical Dr., I don't prescribe or diagnosis. But I am well-versed on nutrition and wellness strategies and can make recommendations and share suggestions about things that have changed my life dramatically for the better… which are all things that I trust will do the same for you!

Wishing you all the best in health and happiness! Peg Desrochers

Disclaimer: This is a compilation of nutritional ideas and information from various sources that I have incorporated into my life over the past years. It is not designed to be a medical program or to claim to heal or cure any particular set of symptoms or disease.

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#1. REPAIR. The first step is to reduce Inflammation and heal the digestive system.

TRUE GUT HEALTH REBOOT – BASIC FOOD GUIDELINES: * Limit STARCHES to 1-2 total servings/day. (Limit gluten-free grains, legumes, and starchy vegetables). * Limit FRUITS to 1-2 total servings/day. (Eat only low glycemic fruits). * Avoid DAIRY and dairy products. (Cow’s milk products are inflammatory and should be avoided while healing your gut.) * Avoid all processed SUGARS and other forms of sweeteners – this is critical to success! ** SEE DETAILED FOOD GUIDELINES ON PAGES 10-12.

It’s really pretty simple… by changing the foods you eat, you can lower inflammation in your body. To do this it’s important to follow these general guidelines. AVOID CONSUMING:

• Sugar • Alcohol • Caffeine • Processed Foods (particularly Wheat & pasteurized Dairy) • Genetically modified foods (Corn, Soy, Canola)

ENJOY EATING: • Fresh fruits & vegetables. • Choose Organic foods as much as possible. • Fibers from fresh, raw nuts and seeds. • Wild fish and grass-fed meats. • Good fats from Coconuts & Avocados, and other plant-based sources.

ENGAGE IN PRACTICES: • Take the time to enjoy your meals, chew your food well. • Drink plenty of water (8 glasses/day is recommended). • Exercise daily and get outside! • Practice gratitude and being present at the moment.

TrueGutHealth30-dayreboot!

https://trueguthealth.com

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In the Foreword to Dr. Tom O’Bryan’s book The Autoimmune Fix, Dr. Mark Hyman makes a compelling opening statement:

“Today we know that the foods most of us were taught to enjoy our entire lives, and many of us still eat every day, are actually making us sick. These foods include wheat products as well as sugar, dairy, and commercially processed fats. Once you can understand this fact, you’re going to change your relationship with the foods you are eating, and you’re going to feel better. The traditional medical community is partly to blame for the health problems millions of us are facing. When we suggested that the answer to fighting obesity was a low-fat diet, we told our patients to eat whole grain pasta and bread and margarine. Yet over the years, we found, in fact, that our advice was wrong because the exact opposite happened. Low-fat eating wasn't a cure for the obesity epidemic; it was the primary cause. I call the result "diabesity". Now we know that eating foods high in the right fats makes you thin. Sugar makes you fat. And flour products, which the body converts into sugar, are one of the biggest triggers of the diabesity epidemic. The way in which we grind flour and the way in which our crops are grown produce wheat with a much higher starch content compared to what our ancestors ate. The average whole wheat bread has more sugar content than sugar. If you have two slices of whole wheat bread you are going to raise your blood sugar more than if you ate a candy bar… Not only does this increase in blood sugar leads to obesity, but it also creates the silent killer - inflammation, which is at the root cause of most chronic illnesses doctors treat every day."

You may be wondering what can possibly be left to eat that I will enjoy? …

Surprisingly, there are many foods still on the list that will be satisfying and filling, and that will make you feel great when you eat them!

The challenge is that we must change our relationship with food, particularly with some of the things that have become part of our daily habits. It only takes a few days to make these adjustments… And then it becomes much easier to have a new, healthier, and more joyful

view of cooking and eating, and the foods we crave will also change.

It’s a game of momentum: the better you feel, the easier the changes become!

https://trueguthealth.comTrueGutHealth30-dayreboot!

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Recommended Detox Tea – Zija’s Premium Tea is a pleasant-tasting blend of traditional eastern and western herbs that in combination aid in digestive cleansing and act as a natural and gentle laxative, fat metabolizer, diuretic, and appetite suppressor. This tea is the perfect way to calm and cleanse your body; it assists the body in getting rid of toxins and impurities that build up over time, along with burning up cellular debris and unwanted fat. Ingredients include: Senna leaf, Orange peel, and Buckthorn Frang Bark to support digestive health; Peppermint, Althea root, and Uva Ursi Leaf are ingredients that cleanse and help with elimination while promoting a general feeling of fullness; Chamomile Flower helps calm and relax the body in preparation for restful sleep.

Detox Essential oil – Ameo Trim & Tone blend. A carefully crafted combination of oils that aid in digestion, encourage detoxification, help to increase metabolism, aid in removing extra water and fat, and also help to control cravings so you can make healthier food choices throughout the day. This blend includes oils: Orange, Lemon, Tangerine, Black Peppercorn, Spearmint, Grapefruit, and Peppermint. Add several drops to any of your Moringa drinks. Or put a drop or two on the tea bag before you pour boiling water over it, this makes each cup of premium or daily tea more delicious and an even healthier choice! AMEO essential oils are certified as “Clinical” grade oils. Unlike many other oil brands that are only rated to “Pure”, “Therapeutic”, or “Superior” grades. Ameo Clinical grade essential oils are manufactured in a pharmaceutical grade facility and meet a much higher standard of purity than other labels, making them not only safe for internal use but also much more effective when used topically & aromatically.

#2. REMOVE. The second step is to DETOXIFY and CLEANSE.


USING PREMIUM TEA: For most people it’s recommended to begin by brewing one Premium tea bag with 4 cups of boiling water and steeping for 20–30 minutes. Drink one cup of this tea each night for 4 nights in one week. (Extra brewed Tea can be stored in a glass jar in the refrigerator overnight and reheated when needed.) After using this quarter-strength tea, try using half-strength tea for a couple of nights during the next week by brewing one tea bag with 2 cups of water. After this, you can graduate to using 1 cup of water with 1 tea bag, steeping this for 10 – 20 minutes. Recommended use of the Premium tea: consume 1 to 3 times a week, it is best if consumed just before bed. Further thoughts: Drinking Premium tea 1-3 x's/week is preferred. But everyone has his/her own version of "what's best". For some, just one strong cup of tea once a week is best. For others 3 diluted cups of tea each week is better. This tea is designed to get your liver (your main filtering organ) and your kidneys back up and running efficiently again, as well as to help to clean out your intestinal tract. It's the perfect re-boot of your filtering and digestive system!! Because the needs of a reboot are different for everyone, it's very important to listen to your body and find your own re-set point. The main concern and reason for suggesting a slow start are to avoid cramping or any other mild forms of discomfort. Otherwise, the Premium tea is safe to use and an excellent way to flush out your kidneys, liver, and colon. ThisisthebestDetoxteaIhaveeverused!

The detoxification process removes waste and toxic substances from the body; primarily, it is the liver and kidneys that handle this cleansing. Detoxification can also help to remove plaque from the intestinal walls, allowing the body to better absorb the nutrition it is receiving. Removing waste, toxins, and plaque are critical steps, not only to good health but also in maintaining an ideal weight.


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According to Dr. Joshua Plant, Harvard medical Ph.D. in Biomedical Sciences: “The average person consumes more calories now than during any other time in history, and yet we are still living in a time of nutritional famine. This dietary void is largely due to the harsh processing and manufacturing of food, which damages vital nutrients.” Because of the way that Zija’s Proprietary mix is formulated, processed, and packaged it delivers maximum nutrition by combining not just Moringa leaves, but also the very nutritious seeds and fruit. This is a complete form of supplementation because it is derived from a raw and an enzymatically alive source, which includes several parts of the plant and sets it apart from all other Moringa products on the market. Zija has 4 great product choices to help you get maximum Moringa nutrition as a way to get the best possible nutrition and supplementation. Good nutrition is critical! It will help your body heal and it will allow your body

to function more effectively and more efficiently!

MORINGA OLEIFERA Scientists agree that Moringa oleifera is the most nutrient dense botanical ever found - with over 93 verifiable cell-ready nutrients including 46 antioxidants, 36 anti-inflammatories, vitamins, minerals, omega oils, and 18 amino acids (vital proteins), including 9 that are rarely found intact within our present food chain. The National Institutes of Health named Moringa the “Botanical of the Year” in 2008. (ResearchMoringa.com) “Taken gram for gram, Moringa leaves outshine most conventional health foods in terms of nutrient density. Moringa is now being hailed as a Superfood. For example, 100 grams of dry Moringa leaf contains 9x the protein of yogurt, 17x the calcium of milk 15x, the potassium of bananas, 10x the Vitamin A of carrots, as well as 12x the Vitamin C of oranges." (Dr. Mercola’s article, “The Many Uses of the Mighty Moringa tree”.)


#3. REPLENISH. The third step is to give your body proper NOURISHMENT so that it can heal. Moringa oleifera is an excellent choice for this nutritional supplementation!


Moringa oleifera is a plant native to the Himalayas and is known by over 100 names in many different languages; it has been referenced in ancient writings dating back to 150 BC. Moringa is a fast-growing, drought-resistant tree that is widely cultivated in tropical and subtropical areas where many parts of the plant are considered edible: young seed pods called “drumsticks” and the leaves are used in cooking; mature seed pods can be roasted and eaten like nuts; while the seed oil, seed cake, and roots are also utilized for their nutritional value. Moringa is also used in many countries for water purification as well as being used in traditional medicines. (Wikipedia)

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#3 Core Moringa “PLANT PROTEIN SHAKE”- Zija's remarkable proprietary formulation uses protein from Moringa, Rice, and Pea sources to provide 20 grams of 100% derived plant protein. Moringa protein far exceeds the minimum requirements of all nine essential amino acids, making it a "complete protein", according to the Institute of Medicine's Food and Nutrition board. This protein shake is available in Chocolate and Vanilla flavors. It is a Vegan product that is also free of Gluten and Soy. This product includes Core Moringa Protein Blend of Pea protein, Rice protein, Moringa Leaf protein, Xylitol, Natural favors, Sunflower Lecithin, Medium Chain Triglycerides, Stevia, Sodium Chloride, and Dutch cocoa (in the Chocolate version).

#2 “SMART MIX” – Contains the amazing Moringa blend of Supermix and is combined with prebiotic ingredients to support healthy gut flora. Having proper gut flora is critical for strengthening our immune systems, digesting foods more efficiently, as well as increasing nutrient absorption, maintaining a healthy weight, and having increased energy levels. In addition to a foundation of Zija’s proprietary Moringa oleifera, Smart mix includes: Chicory Root Extract (a prebiotic fiber that supports the beneficial gut bacteria and provides a feeling of fullness while helping to maintain blood sugar levels) and FoTi Root extract (used for thousands of years in Chinese medicine to increase vitality and mood).

#1 “SUPERMIX” – This is Zija’s core Moringa product: 100% pure Moringa oleifera created by using leaf powder, seeds, and fruit, along with natural flavorings. This proprietary blend of 100% Moringa oleifera (Leaf Powder, Seed cake, Fruit powder) with Natural Tropical and Mango flavors added. This is a raw and enzymatically “alive” source of Moringa.

Great choices for Moringa Nutrition:



#4 Core Moringa “TRIOTIC” – Contains 3 robust bacterium strains (also known as "Probiotics") that offer friendly bacteria to support the digestive system and help us to better absorb nutrients. The bacteria supplied by this product have "super adhesion properties", which helps them to survive the harsh conditions that exist in our digestive tract. This allows the various strains to reach the upper and lower intestines, offering gastrointestinal support... from "start to finish". Core Moringa Triotic Proprietary blend contains 2.1 billion CFU: Bifidobacterium animalis ssp., Lactobacillus acidophilus, Lactobacillus rhamnosus.

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Zija’s Daily Tea - Combines Moringa oleifera along with beneficial ingredients to promote a feeling of fullness and align appetite with caloric needs. According to Dr. Plant, the average person consumes approximately 300-500 more calories daily than we did 30 years ago. This equates to roughly 2 extra pounds of weight gain per month if the calories are not burned through physical activity. Zija’s Daily tea will help the body to feel satiated, block fat absorption and ensure that fat is used during the day. It also aids in digestion, acts as a cellular de-stressor, and helps the body to carry out metabolic functions more efficiently. This tea includes Garcinia Cambogia Extract, Bitter Melon Extract, Ginger Root, Orange peel, Astralagus Root, Bilberry Leaf, Stevia Leaf, and Moringa oleifera.

#4. RESTORE. The fourth step is to aid digestion and re-align appetite with caloric needs. Healthy and effective digestion is necessary in order to support proper weight management!

XM burn capsules – Work to temporarily increase metabolism, suppress the appetite and help you make smarter food choices to lose unwanted pounds and maintain a healthier weight. Because of the sedentary lifestyle that many of us live, our metabolism is low. This means our body decides to store a higher percentage of consumed calories as fat rather than burning them. Even when an individual may be eating very few calories, those calories are prone to be stored rather than burned, resulting in increased weight and increased body fat percentage. XM burn has been shown to increase metabolism on a temporary basis and is best when coupled with exercise to achieve a more effective and permanent increased metabolism. Natural Isomers provide metabolic benefits in a way that is a scientific breakthrough that has allowed XM burn to become a new market leader in weight management. Ingredients: Proprietary blend (N- Acetyl Cysteine, Green Tea Extract, Moringine HCL, Hordenine HCL), Natural Caffeine, Ginseng, Vitamin B3, Vitamin B12, Yohimbine, Dedroblum, Gelatin capsule. Take1-2capsules,preferablybeforeexercise,onanemptystomach.

XM3 Extreme Moringa Caps – Another option to aid in proper weight management, these capsules have a blend of beneficial herbs and extracts to provide a powerful combination of appetite suppression, energy, and focus throughout the day. Ingredients: Green Tea (98%), DMHA, Natural Caffeine, KinetiQ, Caffeine Citrate, Korean Ginseng, Niacin, Moringine, Evodiamine, TriMethylGlycine, FloGard, Rice Flour, BioPerene, Gelatin Capsule. Take 1 capsule, preferably before exercise, on an empty stomach. Do not consume more than 2 capsules per day.

TrueGutHealth30-dayreboot! https://trueguthealth.com

Daily Tea use and instructions: For best results consume 1 cup of tea 1-2 hours before lunch /and or dinner on an empty stomach.

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“XM + ENERGY MIX” – This product combines the Zija’s powerful proprietary Moringa oleifera nutrition along with natural energy and performance ingredients to elevate your mood, boost your energy level, and suppress your appetite without the common harmful neurostimulants or artificial ingredients, flavors, preservatives, stabilizers, or sweeteners of other "energy drinks". In addition to the Moringa foundation, XM+ delivers energy through natural botanicals: Desert tea (which removes pollutants from our lungs and airway, so you can breathe easier), Green Tea Extract & Ginseng (both of which have been shown to limit mental ‘fog" and increase intellectual acuity), and Natural Caffeine (found in many plants, leaves and beans and fruits). It is a safe stimulant that delivers continuous, healthy energy.

Ameo Peppermint Essential oil – A powerful, distinct essential oil that immediately ignites the senses. The benefits of Peppermint oil have been studied extensively. It is used aromatically, topically and internally to relieve stress, freshen breath, and aid in digestive health.

• Add Peppermint oil to a diffuser to freshen the air and help curb your appetite. • Rub 1-2 drops of oil into palms and inhale or dilute to 50% and massage directly on the

abdomen, to promote normal digestive and intestine function. • Add 2-3 drops Peppermint oil to Daily Tea, Premium Tea, or any other Zija drink to add

taste and concentration. • Put a few drops on an Ameo veggie cap to take as a natural dietary supplement and to

freshen breath. (Zija International)

Ameo Tangerine Essential oil –

More than just a simple essential oil, Tangerine oil has a wide array of health benefits:

• Calming effect — It works as a relaxing agent by soothing agitated nerves. It also reduces tension as well as emotional imbalances. It also works as a sedative by relieving anxiety, depression, and nervousness. And it promotes healthy sleep.

• Blood purifier — The depurative property (the purifying and detoxifying effects) of this oil help purify the blood by aiding in the excretion of toxic compounds such as uric acid, excessive salt, and pollutants. Toxins are released from the body through sweat, urination, and excretion.

• Controls spasms — It has a strong antispasmodic property and acts as a relaxant to relieve the muscles and nerves from spasm.

• Weight loss — When applied topically as a massage oil, it helps fight against cellulite. This oil contains a flavonoid, Nobiletin, which helps to speed up your metabolism when used as a tonic. Additionally, Tangerine oil helps with the circulation and balance of digestive juices in the stomach.

(https://articles.mercola.com/herbal-oils/tangerine-oil.aspx)

Other helpful supplements:

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Why do I recommend Zija’s nutritional products? • Zija provides Pharmaceutical grade production and processing of all products. • Ameo brand, produced by Zija Intl., offers the purest oils available and the only “Clinical” standard essential oils in the marketplace. • And, Zija Intl. performs extensive research and product design to bring the best possible health and nutritional solutions to the market.• Moringa oleifera products with the most complete nutrient profile available – only through Zija International.

Or 2. ORDER your “True Gut Health – SUCCESS KIT”. Designed to focus on repairing gut health: https://tinyurl.com/trueguthealthsuccesskit

The Success Pack contains a collection of Zija products to best support and improve your gut health: • 28 Vanilla Plant Protein mix – 100% plant-based nutritional supplement with complete and bio-available protein. • 30 Combo Tea (10 Premium/ 20 Daily Tea) – For detox and cleansing; provides a complete detox for your liver, kidneys, and digestive system. • 30 Smart Mix (Moringa blend with added Prebiotic fiber) - To help improve nutrition and support beneficial gut flora. • 30 packets Core Moringa Triotic – A probiotic supplement for G.I. and Immune Support. • I bottle Trim and Tone Essential oil blend – For additional detoxification and cleansing support.

Discounted Pack price = $302.15 + tax & S/H

Regularly = $384 retail + tax & S/H = A SAVINGS of $81.85!

Discounted price = $278.75 + state tax (this includes 1 free year Zija wholesale membership & free shipping on this order) Regularly = $448.38 retail + state tax = a SAVINGS of $110!



1. ORDER your “True Gut Health – BASIC 30 PACK”. Designed to focus on weight loss: https://tinyurl.com/trueguthealthbasic30

The Starter Pack contains a collection of Zija products to help you get started with weight loss while also improving your gut health: • 10 Premium Tea pouches – For detoxification and cleansing; providing a complete detox to reboot your liver, kidney, and digestive function. • 60 Core Moringa XM burn capsules – To help boost your metabolism and also suppress your appetite. • 30 Core Moringa Super Mix packets – To help improve nutrition with key vitamins, minerals, proteins, antioxidants & phytonutrients. • I bottle Trim and Tone Essential oil blend – For added detoxification and cleansing support. • 20 Core Moringa Daily Tea pouches - To help you align your caloric needs with your appetite by suppressing cravings. • A 4-day sample pack (to share or for travel). Includes 8 XM burn caps, 4 Supermix packets, 4 Ameo Trim & Tone sachets, and 2 Daily Tea & 2

Premium Tea bags.

This pack available only upon enrollment. Discounted price = $199.95 + tax (Includes 1 free year Zija customer membership (value $20) plus free shipping (value $13.50+) on this order only.

Regularly = $316.50 retail + tax = A SAVINGS of $117.50!

#5. GETTING STARTED!

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ANEXAMPLEOFADAILYMENU(Rearrange,asyoulike!)

Morning:StartyourdaywithMoringa:SmartMix,SuperMix,orZija’sPlantProteinShake.IfusingZija’sPlantProteinShake-

• Addproteinpowdertocoldwater,AlmondorCoconutmilk,withafewicecubes,yourfavoriteessentialoils,andshake.• Orcombineproteinpowderwith1cupofsugar-freenutmilk.Addvegetables:kale,spinach,cucumber,cilantro,parsley,brusselssprouts,radish,etc.

Addfruits:kiwi,strawberries,raspberries,orblueberries,halfbanana,mangoorafewfreshcranberries.Blendwithafewicecubes.Breakfast:Enjoyahighprotein,highfat,andlowcarbbreakfast.Forexample,Eggsscrambledwithvegetables.Ortryacompletelydifferentkindofbreakfastsuchassomeleftoverproteinlikebakedchickenwithsautéedvegetables,avocado,andagreensalad.Mid-morningSnack:Tryhavingafewmixednuts,orcarrotsandcelerywithsomealmondbutter,orasmallpieceofprotein(leftoverchicken,beef,etc.)dependinguponwhatyouhadforbreakfast.Lunch:Anexampleisgroundbeefsautéedincoconutoilwithonions,garlic,dicedcarrot,withchoppedzucchini,withshavedBrusselssprouts.Servethiswithasmallquantityofrice-basedcrackersandhummus. Ortryasaladofmixedgreens,bellpeppers,tomato,avocado,freshherbs,aservingofprotein(sausage,grilledchicken,salmon,etc.),dressedwithfreshlysqueezedlemonjuice,oliveoil,andseasalt.MidAfternoon:

• YoucouldhaveadifferentMoringadrinkatthistime:SmartMix,SuperMix,oraProteinshakedependingonwhatyouhadearlierintheday.• Oryoucouldhaveasnacksimilartothemorningchoices:ahandfulofnuts,somecelerywithalmondbutter,somecutupvegetablessuchascucumber,

bellpeppers,radisheswithhummus,asmallpieceoffruit,etc.Dinner:Anexamplecouldbegrilledsalmon,steamedbroccoli,cookedquinoa,andasmallsaladwithavocado,tomato,walnuts,andalemonjuiceandoliveoildressing.PM.Afterdinner/beforebed:1cupofPremiumTea.Use1x-3xweek,oraspreferred.(Seedirectionsfoundonpage4.)

1) JOIN FB group: “True Gut Health Inner Circle”: https://www.facebook.com/groups/trueguthealthinnercircle/

Enjoy the camaraderie and support of being a part of a group during your TGH reboot and beyond!

2) LIKE & FOLLOW PAGE: “True Gut Health” on FB: https://www.facebook.com/trueguthealth. Enjoy tips, recipes, educational articles, & more!

3) VISIT trueguthealth.com for more information: https://www.trueguthealth.com/.

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ADDITIONAL SUPPORT:



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True Gut Health’s - FOOD GUIDELINES

EAT AS MUCH AS YOU LIKE EAT IN SMALL QUANTITIES (1-2 servings total per/day)

AVOID COMPLETELY

Grains: There are no grains that you should eat in unlimited quantities.

Grains: Amaranth, Buckwheat, Corn (Organic & Non-GMO) Millet, Oats (Gluten-free) Quinoa Rice, Sorghum, Tapioca, and Teff

Grains: All varieties of Wheat and wheat-based products (bread, crackers, bagels, baked goods). Barley, Bulgar, Durum, Farro, Kamut, Semolina, Spelt, and Rye

Vegetables (non-starchy): Artichokes Asparagus AVOCADO (although a fruit, use this as a vegetable) Bamboo Shoots Bok Choy Broccoli/ Broccoli Rabe Brussels Sprouts Cabbage Cauliflower Celery Cucumber Eggplant Fennel Garlic (contains great prebiotic fibers!) Greens (alfalfa, arugula, beet, collard, chard, dandelion, kale, spinach) Hearts of palm Kohlrabi Leeks (contains great prebiotic fibers!) Lettuces of all kinds Olives (technically a fruit, but use as a vegetable) Onions (scallions, red & yellow onions, shallots.) Peppers (all varieties of bell peppers and hot peppers) Summer Squash and Zucchini

Vegetables (Starchy): Beets Carrots Jicama Parsnip English Peas, Snap & Snow Peas Plantain Potato – White, Russet, Red Pumpkin Rutabaga TOMATO (consider this a fruit) Turnip Sweet varieties of Onions (like Vidalia) Sweet Potato and Yams

Vegetables: There are no vegetables that you need to avoid completely.


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EAT AS MUCH AS YOU LIKE EAT IN SMALL QUANTITIES (1-2 servings per/day)

AVOID COMPLETELY

Low-glycemic Fruits (fresh or frozen): Berries (and Low Glycemic Fruits) – Blackberries, Blueberries, Cranberries, Raspberries, Currents, and Red Currents, Goji berries, Strawberries. Coconut (unsweetened) Lemon Lime

Other Fruits (fresh or frozen): Apple Apricot Banana Cantaloupe and other Melons Fig Grapefruit Kiwi Kumquat Mango Nectarine and Peaches Papaya Passion Fruit Plum Pomegranate Pineapple TOMATO (although a vegetable, use this as a fruit)

Fruits (dried, fresh, frozen): All dried fruits All prepared Fruit Juices

Animal Protein: Anchovies Sardines Bone Broth Gelatin Collagen

Animal Protein: Beef, Pork, Lamb and Chicken, Turkey, Duck (Organic & Grass-fed, if possible) Fish (Wild Caught, if possible) Seafood – Shrimp, Lobster, Oysters, Uncured Meats Wild Game, such as Pheasant, Rabbit, and Venison Eggs (Free-range & Organic, if possible)

Animal Protein: Avoid all Processed meats and Cold cuts cured with Nitrates and Nitrites.

Dairy: Plant-based Milk (plain & unsweetened): Almond, Coconut, Cashew, Rice, Pea, and Flax. Full-fat and low-fat canned Coconut Milk Butter (Grass-fed source, if possible).

Dairy: Fermented Milk Kefir (from cow's milk) Goat and Sheep’s milk And Goat and Sheep’s milk cheeses Eggs (Free-range & Organic, if possible)

Dairy: Avoid all dairy products from cows including Milk, Cheese, Yogurt, Cottage Cheese and Ice cream.

Legumes: Tempeh (although a soybean product, it is fermented and the probiotic benefits are great!) Chickpeas (although this is a starchy legume, the prebiotic fibers are very helpful!)

Legumes: Peas, Black, Pinto, Navy & Green Beans, Lentils

Legumes: Soy and Soybean products (including Soy milk and Tofu). All Peanuts, including all Peanut Butter.

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EAT AS MUCH AS YOU LIKE EAT IN SMALL QUANTITIES (1-2 servings per/day)

AVOID COMPLETELY

Nuts & Seeds: Raw Almonds & Cashews, Pecans, Walnuts, Brazil nuts. Seeds including Sesame/ Tahini, Hemp, Chia, Flax, Sunflower, and Pumpkin Seeds. Nut butter – such as Cashew and Almond butter.

Nuts & Seeds: Roasted & Salted nuts: Almonds & Cashews. Pistachios and Macadamia nuts (these are more difficult to digest than some other nut varieties).

Nuts & Seeds: Peanut Butter (Peanuts are legumes and do not have the nutritional benefits of nuts. They are also a ground crop, which has high pesticide usage.)

Fats & Oils: Organic Coconut and Olive oils Cold-pressed oils such as Avocado, Flaxseed, Sesame, Safflower, Pumpkin, Sunflower, Almond & Walnut.

Fats & Oils: Conventional Mayonnaise and conventional Mustards.

Fats & Oils: Avoid all highly processed oils – Canola, Soybean, Peanut, and Grape seed oil. All hydrogenated oil products - including Margarine & Shortening.

Fermented Foods: This is a category that includes probiotic rich and alkalizing foods – Fresh Lemon juice, Apple Cider Vinegar (Braggs brand is best), Fermented Sauerkraut, Kimchi, and other fermented vegetables.

Fermented Foods: Balsamic Vinegar and many varieties of commercial pickles may contain sugar.

Fermented Foods: None

Sweeteners: Good choices are – Stevia (granulated or liquid drops) and Lankanto (this is made from Monk fruit and like Stevia, it does not influence blood sugar levels).

Sweeteners: Small amounts of natural sweeteners - Maple syrup, Molasses, and Honey are ok.

Sweeteners: Avoid all processed sugars – White sugar, Brown sugar, and Corn Syrup products (particularly High Fructose Corn Syrup). Avoid all Synthetic sugars – Aspartame, Neotame, Saccharin, and Sucralose. Avoid all Sugar Alcohols – Xylitol, Sorbitol, and Mannitol.

Beverages: Filtered water, Mineral water, and Spring water. Herbal teas are great.

Beverages: Black Coffee (Caffeinated and Decaf), in limited quantities. It's BEST to avoid alcohol altogether. But if that's not an option, use only clear liquors – vodka, gin, etc. Or drink wine, in limited quantities.

Beverages: Avoid all Sodas, Sweetened Seltzers, and Fruit Juices, as well as Coffee creamers (dairy and non-dairy). Avoid brown Liquors & all Beer! Avoid mixers (most have sugars added)!

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MENU IDEAS.

AFEWMEALSUGGESTIONS:

• LentilSoupmadewithcelery,onion,garlic,tomato,kale,potatoes,andcumin.

• CurriedButternutsquashsoupmadewithfull-fatcoconutmilk,sautéedshallots,andcurrypowder.

• RoastedChicken,brownrice,steamedsummersquash/orsummersquashsautéedwithleek,onion,garlic,andmushroom.Servewithadinnersaladwith

afreshlemonjuiceandoliveoildressing.

• GroundBeeforChickensautéedwithblackbeans,onions,garlic,chilipowder,andcumin.Servewithguacamole,ricecrackers,andasidesalad.

• Spinachsaladwithleftoverprotein,shreddedcabbage,shavedfennelbulb,avocado,pomegranate,andsliveredalmonds.Dresswithlemon&oliveoil.

• Lettucewrapswithgroundporkthathasbeensautéedwithonion,garlic,celery,carrot,ginger,turmeric,apple,cilantro,choppedbasil&mint.

• GrilledChicken,servedwithzucchininoodlesthataretossedwithsautéedgarlic,oliveoil,andfreshbasil,servewithsteamedbroccoliandasidesalad.

• Tuna&Whitebeansaladservedwithsundriedtomatoes,artichokes,heartsofpalm,kalamataolives,andalemon,parsley,andoliveoilvinaigrette.

• RainbowSalad:mixedgreens,coolcookedlentils,cookedquinoa,shreddedredcabbage,gratedrawbeet,choppedbellpepper,gratedcarrot,slicedcucumber,toastedcashews,dressedwithanapplecidervinegar,lemonjuice,andtahinidressing.

• Zucchini&BlackbeanburgerstoppedwithaSiracha/redpepperaioliservedonabedofgreenswithhummusandricecrackers.

• CauliflowerTabbouleh(cauliflower,oliveoil,parsley,mint,greenonion,tomato,salt&pepper)servedwithgroundlambpatties.

• GroundBison&Sweetpotatomeatballs,servedwithsteamedkale,roastedcarrots,cauliflower,andbroccoli.

https://trueguthealth.comTrueGutHealth30-dayreboot!

new true gut health - reboot guidelines 1.1.19 · detoxification can also help to remove plaque...

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