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12 Delicious Gut Friendly Recipes V2.1
12 Delicious Gut Friendly Recipes V2.1
Creator of the Healthy Body Restoration System. My mission is to help change our
current health model by empowering men and women to understand how they can heal
their body. We are leading health transformation and life optimization for women, men,
and children across the globe.
I struggled with severe debilitating anxiety, depression, and memory loss in my mid 30’s.
If there’s one thing I learned in my journey to freeing myself from depression and
anxiety, and getting my memory back it’s that it’s most terrifying when we don’t know
what’s causing the problems and how to fix it and when we are told by our doctors that
the only solution is a lifetime of medications. Even more terrifying was watching my life
crumble piece by piece. I lost 3 successful sports medicine clinics and even my home
due to my illness. I had no idea back then that my gut was playing a huge role in my
anxiety, depression and memory loss! In fact, I had no idea that my gut had anything to
do with my brain, my hormones, or my immune system. I had no idea and apparently
none of the doctors I saw had any idea either.
After over 3 years of searching for answers and failed attempts to find solutions to heal
myself. And after hanging on to only a thread of hope through my faith, many tears, and
agony of battling with anxiety and depression every day, I slowly found the many root
causes of what had made me ill and how to fix them. One by one I discovered and
eliminated the root causes and healed myself. I became an expert in chronic illnesses
and brain chemistry imbalances, healing gut issues, epigenetics, and holistic medicine.
Through my journey I have helped thousands of men, women, and children uncover
the root causes of their symptoms and regain their health and vitality and joy for life.
I share this with you as a message of hope and inspiration so that you can empower
yourself to step up and heal yourself from virtually any chronic health issue that has
been holding you back from having the life you want to live. You hold limitless potential
to upgrade and transform your life.
PART 1
Symptoms you may have leaky gut
PART 2
The Four R’s of healing your gut
PART 3
Favorite herbs and supplements to heal leaky gut
PART 4
A Detox/Gut Healing Food guide shopping list
PART 5
Some of Our favorite Gut Healing recipes
Headache/migraine Neuropathy
Lupus
Alzheimer’s disease
Rheumatoid Arthritis
With the symptoms varying so greatly it’s no wonder why so many of us have no clue they
may benefit from gut repair. It can be difficult to pinpoint one single cause of leaky gut or
other chronic health issues but as we mentioned in our ' ' Ebook we
now know that foods, environmental toxins, heavy metals, medications, and stress can all
contribute to serious gut issues which can spiral into other chronic health issues.
The 4R Approach is sure to help you and your gut heal. We have seen dramatic reversal of chronic and
inflammatory illnesses in a very short period of time by utilizing the 4 R approach.
1 Remove the bad . The goal here is to eliminate toxins and other things that negatively affect
the environment of the GI tract such as infections, gut irritants like alcohol, caffeine or nicotine,
Inflammatory foods including gluten, dairy, corn, soy, eggs and sugar(which can lead to
food sensitivities).
The goal here is to eliminate toxins and other things that negatively affect the environment of the
GI tract such as infections, gut irritants like alcohol, caffeine or nicotine, Inflammatory foods
including gluten, dairy, corn, soy, eggs and sugar(which can lead to food sensitivities).
2 Replace the good. Add back into your diet the essential ingredients for proper digestion and
absorption. Many times we can become nutrient depleted by diet, drugs (such as antacid
medications) diseases or aging. Digestive enzymes, hydrochloric acid and bile acids that are
required for proper digestion and can be supplemented with your gut repair regimen.
3 Reinoculate with beneficial bacteria to re-establish a healthy gut ecosystem. This may be
easily done by taking a probiotic supplement that contains beneficial bacteria.
4 Repair by providing the nutrients necessary to help the gut heal itself. One of my favorites
supplements is L-glutamine, which is an amino acid that helps to rebuild the lining of the gut. Other
important nutrients include zinc, vitamin D, omega 3 fish oils, vitamin A, C, E as well as herbs such
as marshmallow root, slippery elm, aloe vera, and butyrate.
The following guide is what we use with our clients to provide your body with nutrient rich foods that assist
in healing your gut, while maintaining a well-balanced diet. You will be focusing on eating a variety of nutri-
tious foods and avoiding processed foods and common triggers.
Each meal should be a combination of fruits/vegetables, healthy fats and protein. Each day, you should eat:
Water is essential for the gut to detox and heal. As we detoxify, the body needs to be able to flush out
toxins. Three ways the body rids itself of toxins is through urination, feces, and sweating. Drinking 64-100oz
of water daily will ensure that your body can properly flush out the toxins that are being
released. When you are dehydrated your body will ‘recycle’ and grab water from your feces in your colon,
which will in turn dry out your feces and make you constipated. Not only that but when your body pulls water
from your colon because you aren’t drinking enough, your body becomes toxic --this water is toxic! So make
sure you create a new habit of drinking a minimum of 64oz of water daily!
While Water is essential to detoxification it can also add toxins to the body if we don’t drink the right water. We
need to make sure that we drink pure and filtered water. As we are trying to get your body away from being
acidic, it is important to avoid acidic water and chose alkaline water. Ideally water would be stored in a glass
bottle, but if glass bottle options are not available make sure to buy water bottles with BPA free plastic.
Avoid:
Tap water Distilled Water
Spring water Water in plastic bottles with BPA
Celery Juice
Contains mineral salts and healing properties for the gut to re-establish its own production of HCL and
lay the foundation to create a healthy gut ecosystem. Start with 4-8 oz/day. You can add
o apple cucumber, lime for flavoring if needed - when you are juicing the celery.
Drink celery juice on an empty stomach first thing in the morning, during the day or 2 hours after your
last meal.
Vegetables
You can eat unlimited amounts of vegetables but need 5-7 servings
minimum per day (1 serving = 1/2 cup).
Avoid:
Corn and white potatoes Bell peppers
Often times when people have leaky gut they also are having trouble digesting certain foods like meats.
When this happens the meats can putrify in your gut allowing for more overgrowth of the bad bacteria
and also causing other issues. But if you chose to eat meat the following guidelines can be followed to
help ensure you are eating a ‘cleaner’ version of animal proteins. You can also consider adding a good
diegestive enzyme to help break down the animal proteins.
Avoid:
High mercury fish (tuna, swordfish)
Fish that is farmed
Atlantic salmon
Tilapia - almost all tilapia is farmed
Canned meats
Meats that contain nitrates and sulfates (bacon, deli meat, sausage)
Vegetables
Proteins
Fats
Avocado Flaxseed oil
Miscellaneous
Lunch Salad with greens, fruit, and fish (if you desire an animal protein).
1. Cut Brussels sprouts in half and cut butternut squash into 1/2” cubes.
2. Toss in olive oil, salt and garlic powder.
3. Roast Brussels sprouts and butternut squash in oven at 400 degrees for 25
minutes.
4. While the Brussels sprouts and squash are cooking, saute onion and ground
turkey (use olive oil, salt and garlic powder) *You can use organic vegetable
broth to add to the pan if the onions and turkey start to burn in the pan.
5. Saute Brussels sprouts, squash, onion and turkey in pan together.
6. Garnish with avocado, if desired
1 large head radicchio (about 12 oz.), coarsely chopped (I used red cabbage
1/3 cup fish broth
Salt and freshly ground black pepper
6 (5 to 6-ounce) whitefish fillets
Almond flour, for dredging
Lemon vinaigrette, recipe follows
1 Heat 2 tablespoons of coconut oil in a heavy large skillet over medium heat.
2 Add the onions and saute until tender, about 2 minutes.
3 Add the red cabbage and saute until wilted, about 5 minutes.
4 Add the supergreens like kale, spinach, chard, or your favorite greens and broth,
and cook until the leaves are tender, stirring often, about 5 minutes, depending on
which greens you use.
5 Season the red cabbage mixture, to taste, with salt and pepper.
6 Meanwhile, heat 3 tablespoons of avocado oil in a 14-inch (or 2 smaller) nonstick
frying pan over medium-high heat.
7 Sprinkle the fillets with salt and pepper.
8 Dredge the fillets in flour to coat completely. Shake of the excess flour and fry 3
fillets in each pan until they are golden brown and just cooked through, about 3
minutes per side.
9 Spoon the radicchio mixture over the center of the plates. Top with the fillets.
Drizzle the vinaigrette over and serve immediately.
1 Blend the lemon juice, parsley, garlic, lemon zest, salt, and pepper in a blender.
2 With the machine running, gradually blend in the oil.
3 Season the vinaigrette, to taste, with more salt and pepper.
1. Over high heat, brown the turkey in a large skillet breaking it into smaller
pieces as it cooks, about 5 minutes.
2. When no longer pink, add 1 tsp salt and the dry seasoning and mix well.
3. Add the onion, pepper, water and cover.
4. Simmer on low for about 15 minutes.
5. Remove the cover and add the cauliflower, add 1/4 teaspoon salt and cook
until tender, about 8 minutes.
6. Transfer to a plate and serve with avocado, lettuce, guacamole and lime.
To make marinade
¼ cup olive oil ½ tsp oregano
½ cup lemon juice ¼-½ tsp red pepper flakes
¼ tsp salt 1 pack organic free range boneless
¼ tsp pepper skinless chicken breast
1. Preheat your oven to 425 degrees. Line a large baking sheet with
parchment paper
2. Add the cauliflower florets to a large bowl and drizzle with the oil. Sprinkle the
turmeric, sea salt, chili powder, black pepper, and ginger over top and toss so
everything is well coated. Transfer to the prepared baking sheet and roast in
the oven for 40 minutes, turning halfway. At the halfway mark (after 20 minutes)
add the lemon slices to the baking sheet.
3. Serve the turmeric cauliflower with the roasted lemons squeezed over top and
a little cilantro.
Lemon Dressing:
1 ½ cups olive oil 1 tsp salt
2/3 cups lemon juice 1 clove of garlic, minced
For dressing:
½ cup olive oil
½-¾ cup lemon juice (depending on desired taste)
3-5 tbsp of red wine vinegar
2 tsp minced garlic
¼ tsp salt
½ tsp pepper
¾ tsp oregano
½ tsp red pepper flakes *alter measurements to achieve desired taste
1. Mix dressing in bowl, and set aside.
2. Chop romaine, onion, olives and avocado and put in large mixing bowl.
3. Toss in dressing and let sit for 1-3 hours prior to eating.
1. Cut the cauliflower into chunks, place in a food processor and pulse for
10 seconds until the cauliflower is broken into small pieces. Alternatively you
can chop it by hand.
2. Place the coconut oil into a large skillet on medium high heat. add in the
cauliflower and sprinkle with salt. Cook for 6 to 7 minutes until the cauliflower
begins to turn golden in colour.
3. Add in the almond milk and garlic and let the cauliflower cook for approximately
10 minutes until there is no liquid in the bottom of the pan, it should all be
absorbed into the cauliflower.
4. Transfer the mixture to a food processor or blender and puree until
completely smooth.
5. Serve warm.
1. In skillet, cook the onion in 2 tbsp of coconut oil for 6 minutes on medium
heat, stirring occasionally.
2. Lower heat and stir in garlic and rosemary and last tablespoon of oil.
3. Turn heat back up to medium and stir in lemon zest, lemon juice and raw
cauliflower rice.
4. Cook for 8 minutes covered, stirring occasionally.