7 - DAY PROBIOTIC STOMACH RESET

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.

• 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!

• BOOK: Eat Dirt by Dr. Josh Axe
• The relationship between our gut bacteria and mental health
• The best and worst foods for a healthy gut
• A sample 3 days for your gut reset
• Nutrition Tips

Together with Kombucha Brewer Walker from Bouche, we show you what makes good Kombucha and why there how large quality differences can be explained.

Jochen Schropp and Paul Seelhorst from Fairment explain what’s good for your gut. Learn how to ferment at home and support the good bacteria in your gut.

• 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

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.