Fill out the Pre-Program Symptoms Questionnaire to get an overview of your health and establish a baseline.
Begin your morning with an 8 ounce glass of warm water with half a lemon squeezed in, while throughout your day aiming to drink half your bodyweight in ounces of water.
Start reducing the amount of gluten you consume by removing it from one meal per day, as well as snacks.
Session #2
High Energy Foods: foods that give you energy vs. taking energy away Reducing digestive distress
3-5 easy High Energy Food recipes to try (optional)
Experiential Exercise: Chewing
Reducing Digestive Distress
List of Action Steps
Step #2:
Introduce digestive enzymes 10-15 minutes before a meal, and add in select herbal teas and a probiotic to support your digestive system.
Remove foods that contribute to IBS, acid reflux, or heart burn like coffee, alcohol, vinegar, tomato sauce.
Begin adding in healthy dairy alternatives and reducing your overall dairy consumption.
Session #3
Honoring Hunger and Fullness
Honoring Hunger and Fullness Action Steps
List of Action Steps
Step #3:
Take a moment to breathe, express gratitude, and slow down before each meal.
Remove any dairy or gluten that is still present in your diet.
Eat 4-5 servings of moderate to thoroughly cooked vegetables each day. Remove cruciferous vegetables and legumes depending on the severity of your gut challenges.
Session #4
Review Original Goals
Revisit MOFA Anchors
Experiential Exercise: Mental Rehearsal
Pre-Framing Self-Sabotage
List of Action Steps
Step #4:
Choose clean food sources and expand the variety of colors you are getting in your everyday diet to support your gut biome.
Sip a warm cup of bone broth first thing in the morning, as a mid-day snack, or a soothing evening drink.
Reduce potential gut irritants and toxin exposure in your kitchen by up-leveling your cookware and food storage containers.
