WHAT IS THE GUT CLEANSE CHALLENGE?

 

This 3-day challenge is a way for you to spend a few days refocusing on your body and taking care of your gut microbiome. So whether your goals are gut health, starting a healthier diet, reducing bloating, or recommitting to self care, anyone and everyone can benefit from this challenge!

 

WHY PARTICIPATE?

 

Short cleanses and detoxes have been used for centuries to help people get a jump start on health, reset from a splurge, or just spend a few days getting reacquainted with your body. And since the gut microbiome impacts so many areas of our health, it’s important to take care of it!

 

HOW IT WORKS

 

We’ll have 4 total days of the Gut Cleanse Challenge (including prep day), and you’ll find information, education, and recipes for each day in this blog post! In terms of the actual challenge, we’ve created a bingo card filled with gut microbiome care habits, and your goal is to complete AT LEAST 5 squares in a row, column or diagonal each day – but the more squares you complete, the better! So, what are you waiting for?! 

 

LET’S GET STARTED!

 

 

PREP DAY

 

Welcome to Prep Day, where you’ll get ready to embark on your 3-day journey to a healthier, happier gut! Day 1 starts tomorrow, so there are 2 steps that you should complete before the challenge begins. 

 

STEP 1 

Take our Gut Health Quiz to assess the current status of your gut health.

 

STEP 2 

Time to hit the grocery store! Screenshot our shopping list and be sure to grab all of the ingredients you need before Day 1. 

 

 

Follow along on our Instagram for more interactive gut health content throughout the challenge, and find it any time under the Gut Cleanse Challenge story highlight!

 

 

DAY 1

Be sure to screenshot the blank bingo card, and aim to fill out AT LEAST 5 squares in a row, column, or diagonal today – the more squares, the better!

 

SMOOTHIE OF THE DAY: TROPICAL GREENS

Ingredients:

• 1 scoop Daily Nutri-Greens
• 1 cup spinach
• ½ cup pineapple chunks
• ½ cup coconut milk
• ½ cup water (adjust based on preference)
• Ice cubes (optional)

BLEND & ENJOY! 

 

FROM KIMCHI TO KOMBUCHA

RULE THE GUT HEALTH GAME WITH FERMENTATION

 

Revered for their remarkable health benefits and unique flavors, fermented foods have been celebrated across cultures for centuries – and in addition to being delicious, they’re also essential for maintaining a happy gut and overall well-being. 

• Balance the gut flora 
• Strengthen the immune system 
• Reduce bloating 
• Help stay sharp and focused
• Promote production of serotonin 

 

GUT HEALTH RECIPE: HOW TO FERMENT VEGGIES 

 

Ingredients:

• 1 head of cabbage (green or purple), thinly sliced or shredded
• 1-2 carrots, julienned or thinly sliced
• 1-2 tablespoons of sea salt or pickling salt
• Optional: garlic cloves, ginger, chili flakes, or other spices for flavor

 

Instructions:

1. Place veggies in a clean glass jar. Sprinkle the salt over the vegetables – start with 1-2 tablespoons for every 2 pounds of vegetables. Massage salt into the veggies for a few minutes until the begin to get juicy – this helps to create the brine that is needed for fermentation! 
2. If using any additional spices or flavorings, add them to the jar with the vegetables and mix well.
3. Ensure the veggies are fully submerged in their juices, and cover the jar with a clean cloth.
4. Place the jar in a cool, dark place away from direct sunlight and let it ferment for about 1-2 weeks, depending on your taste preference. 
5. Once the vegetables reach your desired level of fermentation, cover the jar with a tight-fitting lid, and store it in the refrigerator to slow down the fermentation process. The fermented vegetables will continue to develop flavor over time.
6. Enjoy your homemade fermented vegetables as a tasty and probiotic-rich addition to salads, sandwiches, or as a side dish with any meal!

PRO TIP: Try switching up the veggies you use based on your preferences! 

 

Congrats on beginning your gut health journey – we’ll see you tomorrow for Day 2! 

 

 

DAY 2

Be sure to screenshot the blank bingo card, and aim to fill out AT LEAST 5 squares in a row, column, or diagonal today – the more squares, the better!

 

SMOOTHIE OF THE DAY: BERRY BLAST

Ingredients:

• 1 scoop Daily Nutri-Greens
• 1 cup frozen berries
• ½ cup almond milk
• ½ cup water (adjust based on preference)
• Ice cubes (optional)

BLEND & ENJOY! 

 

FLEX, STRETCH, RELAX

MINDFUL MOVEMENT FOR A HEALTHY GUT 

 

Maintaining gut health goes beyond just what you eat—it’s also about how you move. Gentle movement can play a crucial role in supporting digestion, reducing stress, and promoting overall well-being, and incorporating these exercises into your daily routine can help keep your gut happy and functioning at its best!

 

Walking: Take a stroll around your neighborhood or local park to get your body moving and stimulate digestion.

Gentle Stretching: Incorporating gentle stretches targeting the entire body can help support gut health by reducing stress.

Yoga: Gentle yoga poses, such as cat-cow, seated twists, and forward bends, can massage the abdominal organs, improve circulation, and alleviate digestive discomfort.

Pilates: Pilates exercises strengthen the core muscles, which can improve posture, support digestion, and alleviate symptoms of bloating and discomfort.

 

GUT HEALTH RECIPE: TURKEY AND SPINACH STUFFED BELL PEPPERS WITH QUIONA

 

Ingredients:

• 4 large bell peppers (any color), halved and seeds removed
• 1 lb ground turkey
• 1 cup cooked quinoa
• 2 cups fresh spinach, chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon olive oil
• 1 teaspoon dried Italian seasoning (or a mix of dried herbs like basil, oregano, and thyme)
• Salt and pepper to taste
• Optional: 1/2 cup shredded mozzarella cheese (or dairy-free alternative)

 

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet over medium heat, add olive oil. Sauté onion and garlic until softened, about 3-4 minutes.
3. Add the ground turkey to the skillet and cook until browned. Once the turkey is cooked through, add the chopped spinach to the skillet and cook until wilted.
4. Stir in the cooked quinoa and dried Italian seasoning. Season with salt and pepper to taste.
5. Place the halved bell peppers in a baking dish, cut side up, and spoon the turkey and spinach mixture evenly into each bell pepper half.
6. Cover the baking dish with aluminum foil and bake in the preheated oven for 25-30 minutes, or until the peppers are tender.

 

Congrats on completing Day 2 of the Gut Cleanse Challenge – we’ll see you tomorrow for Day 3! 

 

 

DAY 3

Be sure to screenshot the blank bingo card, and aim to fill out AT LEAST 5 squares in a row, column, or diagonal today – the more squares, the better!

 

SMOOTHIE OF THE DAY: PEACH ALMOND DREAM

 

Ingredients:

• 1 scoop Daily Nutri-Greens
• 1 cup peaches, sliced
• ¼ cup raw almonds or tbsp of almond butter
• ½ cup almond milk
• ½ cup water (adjust based on preference)
• Ice cubes (optional)

BLEND & ENJOY! 

 

FIBER FIX

7 WAYS TO BOOST YOUR DAILY INTAKE

 

Fiber is an essential nutrient that plays a crucial role in maintaining digestive health, regulating blood sugar levels, and supporting heart health – but despite its numerous benefits, many women fall short of meeting their daily fiber needs. Fortunately, incorporating more fiber into your diet doesn’t have to be complicated. 

 

Start Your Day with High-Fiber Breakfast Foods: Opt for whole grain cereals, oatmeal, or whole grain toast topped with nut butter and sliced fruit.

Load Up on Fruits and Vegetables: Aim to fill half of your plate with colorful fruits and vegetables at each meal (and drink your Daily Nutri-Greens!)

Snack on Fiber-Rich Foods: Keep healthy snacks on hand, such as raw vegetables with hummus, nuts, and fresh fruit.

Choose Whole Grains: Swap refined grains for whole grains like brown rice, quinoa, barley, bulgur, whole wheat pasta, and whole grain bread.

Experiment with High-Fiber Recipes: Get creative in the kitchen and try making dishes like vegetable stir-fries, quinoa salads, or bean-based chili.

Read Food Labels: Check food labels when shopping and choose products that are labeled as “high in fiber” or “whole grain” to ensure you’re selecting fiber-rich options.

Drink Plenty of Water: Increase your water intake when consuming more fiber to help prevent constipation and promote healthy digestion. Aim to drink at least 8-10 glasses of water per day.

 

GUT HEALTH RECIPE : FIBER POWER FLAXSEED & OATMEAL COOKIES 

 

Ingredients:

• 1 cup rolled oats
• 1/2 cup almond flour
• 1/4 cup ground flaxseed
• 1/4 cup pumpkin seeds, chopped
• 1/4 cup raisins or dried cranberries
• 1/4 cup honey or maple syrup
• 1/4 cup coconut oil, melted
• 1 egg
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon baking soda
• Pinch of salt

 

Instructions:

1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a large mixing bowl, combine rolled oats, almond flour, ground flaxseed, chopped pumpkin seeds, raisins or dried cranberries, ground cinnamon, baking soda, and salt.
3. In a separate bowl, whisk together honey or maple syrup, melted coconut oil, egg, and vanilla extract until smooth.
4. Pour the wet ingredients into the dry ingredients and mix until well combined.
5. Use a tablespoon to scoop out portions of dough and roll them into balls. Place the balls onto the prepared baking sheet and flatten them slightly.
6. Bake for 10-12 minutes, or until the cookies are golden brown around the edges.
7. Remove from the oven and let the cookies cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.

 

 

CONGRATULATIONS!

You’ve completed the Gut Cleanse Challenge!

 

We hope your gut, mind, and body enjoyed this 3-day gut cleanse challenge, and that you learned some things along the way! This cleanse can be done whenever you need a reset, so be sure to stock up on Daily Nutri-Greens and Daily Women’s Microbiome Defense to make the most of it, and be sure to let us know how you did (while staying on the path to wellness) by scheduling a FREE session with one of our Certified Wellness Coaches! 

 

We’ll see you at the next EQ Challenge!