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Gut Health - What's all the fuss?



GUT HEALTH CHECK LIST - SIMPLIFIED

You've probably been hearing a lot about gut health recently and it can be quite overwhelming when you hear things like; fermented food, gut bacteria, prebiotics, probiotics, gut microbiome, polyphenols....

But one of the easiest ways to get you started in looking after your gut is to follow the rule of eating 30 plant foods a week. Simple. So let's do that!



When I first read this I thought, no way, I can't do that. But it's actually much easier than it first seems.

If you enjoy a challenge it's a great way to mix it up every day and diversify what you eat.

WHAT CONSTITUTES A PLANT FOOD

Basically anything that is natural and grows...

HERE'S MY DAILY LIST TO HELP YOU

I've numbered the plant based ones so you can see. I actually have managed 32 in an average day, but I have been following this way of eating for some time now

What I've noticed since eating with this in mind is that i eat more; more of the good stuff. It has also helped me to stop eating the same foods. So if I've had hummus at lunch made with chickpeas then at dinner i'll make sure to use a different type of bean.

Make your list and see how you fair and how you can make changes to your eating habits.

BREAKFAST

porridge with

sunflower seeds 1

pumpkin seeds 2

chia seeds 3

flaxseeds 4

honey

soya milk

SNACK

Mix of nuts

walnut 5

cashew 6

almond 7

homemade kefir made with soya milk

AFTER CLASS SNACK

Smoothie

spinach 8

banana 9

blueberries 10

blackberries 11

almond milk

LUNCH

mackerel

eggs

homemade hummus (has garlic and chickpeas in it) 12, 13

red pepper 14

feta cheese

beetroot 15

grapes 16

strawberries 17

blueberries 18

raspberries 19

Greek yogurt

AFTERNOON SNACK

2 x tangerines 20

DINNER

vegetable curry and rice

onion 21

garlic

chilli 22

herbs and spices (you can count these too. I've not this time)

aduki beans 23

pumpkin 24

yellow pepper 25

courgette 26

broccoli 27

spinach (already counted earlier in the day)

brown rice

DRINKS

homemade orange/apple and ginger juice

oranges 28

apples 29

ginger 30

coffee (it counts!!) 31

TREATS

dark chocolate (it counts!!) 32



So what are you waiting for? Make your list for an average day and see how you fair. If you find that you are doing well, but you eat the same foods every day, then use this as a way to make a change. Let me know what your daily count is next time i see you :)



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