Why and How to Begin the New Year Making Better Food Choices for Your Gut

Leah Isaacs, January 2023

A new year fills us with motivation to be our healthiest!

But it’s often unclear where to begin, work is so busy after time off and we are bombarded with diets, detoxes, and cleanses ...

My best advice?

Start with MAKING BETTER FOOD CHOICES for your GUT.

Because, if you struggle with any of the following:

✔︎ Bloating, Abdominal Pain, Gas

✔︎ Regularly getting sick

✔︎ Weight gain

✔︎ Acne, Psoriasis or Eczema

✔︎ Fatigue or low energy

✔︎ Joint or muscle pain

✔︎ Mood swings or Sadness

✔︎ Sleep Disruption

Chances are your gut health- the transit way starting in the brain & ending in the colon- needs attention!

GOOD NEWS! It doesn’t require a massive overhaul of your diet or the elimination of all foods you love...

Just an understanding of what foods support YOU.

A few small changes can go a long way so here are 6 tips to get started:

➾ BREATHE- We can’t fix the gut until we settle our minds. Take 3 deep breaths, chew thoroughly, & savor each bite with mindfulness.

➾ PROTEIN, PROTEIN, PROTEIN- with each meal and snack; eggs, chicken, fish/seafood, meat, nuts, lentils, beans

➾ REDUCE SWEETENERS & HIGHLY PROCESSED FOODS- replace with fiber rich real whole foods like fruits, vegetables, beans, lentils, nuts & seeds

➾ INCREASE HEALTHY FATS- avocados, walnuts, salmon, sardines, olive oil, avocado oil, ghee, nut butters

➾ Remove potential trigger foods- Most commonly gluten, dairy, soy and eggs. If you suspect one may be the culprit, remove completely for 2-3 weeks. It’s not goodbye forever. Once the gut is soothed, reintroduction is possible.

➾ PRIORITIZE DAILY MOVEMENT- walks, runs, cycling, strength training, yoga, pilates- any activity you love to do.

Uncomplicated, sustainable habits that feel good, boost health & bring joy… without the unpleasant side effects🙌!

Need meal ideas? See below for a few of my favorites!

✵ Herby Baked Chicken-

https://www.root2rise-nutrition.com/herby-baked-chicken

Leftovers for salads, grain bowls, soups!

✵ Roasted Fingerling/Sweet Potatoes & Broccolini- roast at 425 for 20-25 mins (olive, kosher salt, cracked pepper)

✵ Air Fryer Salmon-

https://therecipecritic.com/wprm_print/recipe/120278

BOTTOM LINE-Gut health is far too important to both your physical and mental health to ignore it. Take action today- feel free to email me if you want to dig into this deeper with 1:1 counseling.