7 - DAY PROBIOTIC STOMACH RESET

Our body carries more microorganisms (the biome) than own human cells. Therefore, the human microbiome has enormous impact on our body functions and is a key determining factor for our physical and mental well-being!

Our gut function is strongly linked to the central nervous system and hormonal balance. By producing neurotransmitters, it is a major influencing factor of our emotions and our mental health.

Wrong diets, environmental influences, stressful lifestyles, harmful microbes, overuse of medication such as antibiotics and gluten can be major causes for unbalanced microbiomes in our gut. With the right adjustments in diet, exercise and supplementation your microbiome can positively change within a few days.

  • This Program Will Make Sure To
  • Disclaimer
  • Provide a dietary plan to foster a reset of the microbiome in your gut.
  • Manage the reset-experience with daily reminders for your routine.
  • Provide supplementation to foster positive gut cultures.

This program has been created from personal research and does not substitute medical advice! Please consult your medical health assistant for further advice if you have prevalent preconditions! Please do not follow this program if you are pregnant.

GETTING YOU STARTED

  • Considerations Before Your Start
  • The Benefits Of A Healthy Gut
  • The Healthy Gut Test
  • Reading List
  • This 7-day program is designed to be repeated multiple times. In order to achieve long-lasting results, a series of resets over 2-4 weeks is advisable.
  • Taking appropriate probiotic supplements is a key element of this program. DALUMA´s Biotic 20/5 Billion is your best choice uniquely combining 20 cultures.
  • We suggest to carry on with core principles of this program for a longer period of time in order to see extended results.
  • Supports the immune system.
  • Lowers the risk of chronic diseases, such as diabetes, heart disease, mental health and mood conditions.
  • Helps process and absorb nutrients.
  • Positive effects on mental condition.
  • Helps with and facilitates weight loss.

If you want to find out more about the condition of your gut and its density of biotic cultures, run laboratory analysis with DALUMA’s MICROBIOME & HEALTHY GUT Test Package!

YOUR WAY TO GET THERE

  • Basic Guidelines
  • Positive Nutrition
  • Things To Avoid
  • Sleep is crucial during this program. Be cautious to allow your body to take the rest it needs and, if possible, let it wake up and sleep according to its natural rhythm.
  • Incorporate some sort of exercise into your daily routine. Whether this is a 30-minute walk or a short gym session. It will reduce your stress levels, which, in turn, will support your gut reset.
  • Take in positive biotic cultures from fermented foods. Examples are Kombucha, Kefir, Yoghurt, Kimchi, Pickles, Raw Cheese, Sauerkraut or Miso.
  • Bone Broth contains many important nutrients that boost your digestion and help with inflammation.
  • Supplement Omega 3, which your body cannot produce itself. It positively contributes to the gut microbiota as it produces short-chain fatty acids, which are anti-inflammatory.
  • Focus on organic food. A wholegrain, sugar-free diet with lots of fiber from vegetables to support the growth of positive cultures.
  • Try to eat as much raw-food as possible and don’t peel fruits and veggies to increase the intake of natural microorganisms.
  • Honey (Manuka is the best) has a positive impact on your biome and should be your sweetener of choice.
  • Soak and sprout your grains, seeds, beans, and legumes.
  • Supplement probiotics to cultivate positive cultures. The potency of supplements is determined by the number of organisms per pill as well as the spectrum of cultures covered. DALUMA’s Biotic 20/ 5 Billion was especially designed to cover all 20 important cultures lined out by Dr. Josh Axe´s probiotic bible “Eat Dirt”.
  • Take as little medication as possible.
  • Any processed food, sweets and artificial sweeteners
  • Starchy fruits and vegetables, such as bananas, potatoes, corn, peas etc.
  • Peanuts and soy
  • Dried fruit and sweet fruit juices
  • Sweetened dairy products
  • Strictly off limits: Alcohol, Cigarettes, Coffee, and Gluten

YOUR RESET PLAN

YOUR SAMPLE WEEK OF FOODS

YOUR SAMPLE WEEK OF TRAINING

HOME RECIPES

  • Nicoise Inspired Salmon
  • Deconstructed Falafel (2 Portions)
  • Low-Sugar Smoothie
  • Bircher Muesli
  • Bone Broth (4 Portions)
  • Miso Soup (2 Portions)

150g Salmon
150g Green Beans
1 Egg
4 Olives
5 Cherry Tomatoes
1 tbsp. Greek Yogurt
1 tsp. Lemon Juice
1tsp. Apple Cider Vinegar
Pinch of Pepper

Method

  1. Heat the oven to 180C.
  2. Put the salmon fillets in an ovenproof dish. Cover with aluminum foil. Roast for 10-15 mins until just opaque and easily flaked with a fork.
  3. Boil water and cook green beans for approximately 6 minutes.
  4. Boil water and gently lower the eggs and cook for 5 minutes and 30 seconds- then rinse under cold water and peel off the shell.
  5. Roughly cut olives and cut cherry tomatoes in half.
  6. Make the dressing by mixing vinegar, lemon juice, half the olives and yogurt together.
  7. Mix the green beans with dressing mixture and pile on the plate.
  8. Break cooked salmon pieces on top of the beans, cut egg into quarters and arrange on the plate with cherry tomatoes and sprinkle the remaining olives on top and sprinkle pepper to finish.

TIPS:

* Cook more salmon so you can eat this with vegetables or add to your eggs for breakfast.

1 can of chickpeas

30g of mixed herbs (parsley, mint and coriander)

100g Peas

1 clove of garlic

½ tsp. Cumin

½ tsp. Ground Coriander

¼ tsp. Cardamom

10 Cherry Tomatoes

½ Cucumber

Lemon

Mixed Greens

2 tbsp. Tahini

Pomegranate Seeds

 

Method

  1. Preheat the oven to 200C.
  2. Mix all ingredients chickpeas, herbs, peas garlic and seasoning into a food processor.
  3. Lightly oil your frying pan and turn on medium heat.
  4. Make 2 patties and put into the frying pan- once golden in colour flip over.
  5. Transfer patties to a baking tray and put into the oven for 30 minutes or until golden.
  6. Cut cherry tomatoes in half and chop the cucumber.
  7. In mixing bowl add cut tomatoes, cucumber, mixed greens and mix with tahini.
  8. Transfer to a serving plate and add the falafel to the top and garnish with pomegranate seeds.

TIPS

* Add a dollop of yogurt to add some additional probiotics to this dish.

*Include more prebiotic foods asparagus, banana, pak choi, oats, onion, garlic and add probiotic foods such as sauerkraut, yogurt, kefir, kimchi, tempeh.

½ cup unsweetened almond milk

1/2 cup frozen blueberries

2 handful spinach

1 serving DALUMA Pure Green Protein

 

Method

Put all ingredients into a blender and blend until smooth.

 

50g Oats
1 tsp. Chia Seeds
½ tsp. of cinnamon
1 Apple (Grated)
1 tbsp. Pumpkin Seeds
50g Plain Yogurt
½ tbsp. Raisins

Method

  1. Mix all ingredients together in a bowl.
    2. Cover the bowl and refrigerate for 2 hours before eating.

TIPS

* You can use coconut yogurt if you cannot have dairy.
* You can use gluten free oats if you have gluten intolerance.
* This can be kept in the fridge for 3 days.
* Try with 20g of DALUMA protein added to the mixture - Add a tablespoon of water for easy mixing.

1 full chicken
1 onion
1 carrot
2 celery stalks
2 zucchini
2 tbsp apple cider vinegar
1 cm piece of ginger
1tsp turmeric
2 tbsp coconut oil

Method

  1. Chop carrots and celery and slice zucchini and finally dice ginger.
    2. Place all the ingredients in a large soup pot and just cover with water and bring to a boil.
    3. Once boiling, reduce the heat to a simmer and cover with a lid.
    4. Cook for 3 hours and add more water if needed.
    5. Remove the chicken and this can be used for other meals.

TIPS:
*This can keep in the fridge for 3-4 day or can be frozen for 1 month.

950 ml Vegetable Broth
10g of Dried Wakame or 1 Sheet Nori (cut into pieces)
50g White Miso Paste
30g Pak Choi (chopped)
50 g Green Onion (chopped)
60 g Firm Tofu

Method

  1. Warm the vegetable broth on low-medium heat and bring to simmer.
    2. Add wakame and simmer for 5 minutes.
    3. Add miso into a small bowl, add a little hot water and whisk until smooth.
    4. Add pak choi, green onion, and tofu to the pot and cook for 5 minutes. Then remove from heat, add miso mixture, and stir to combine.
    5. Taste and add more miso if you wish.