The Whole-Body Guide to Gut Health: Heal Your Gut Through Diet, Exercise, and Stress Reduction

Description

Help get your gut back on track with this simple, whole-body plan Your gut encompasses your digestive organs and all their resident microbes—and its health affects all the other systems in your body. Experience the physical and mental benefits of a healthy gut biome with this research-based guide. Find out how to care for your body, alleviate digestive distress, and soothe a wide variety of ailments, from heartburn and irritable bowel syndrome to depression and anxiety. Learn the five principles of good gut health, explore the science of probiotics, and refer to at-a-glance lists of foods to enjoy, limit, or avoid. Go deeper with practical advice for exercise, stress reduction, and mindfulness practices to help boost your overall mood, energy, and even your memory. A holistic 2-week plan—Kick-start your gut health routine with a customizable 2-week plan that incorporates healthy eating, exercise, meditation, and more. Tasty, gut-healthy recipes—Treat your gut right with 50 feel-good options like the Lemon-Ginger Smoothie, Wild Salmon and Fennel Scramble, Fermented Fried Rice with Vegetables, and more. Simple symptom tracking—Use a handy template to track your symptoms, identify possible triggers, and chart your progress as you make changes. Help restore balance in your gut with The Whole-Body Guide to Gut Health. TITLE PAGE COPYRIGHT DEDICATION INTRODUCTION PART ONE: GET TO KNOW YOUR GUT CHAPTER 1: Your Gut, Explained CHAPTER 2: Gut Check PART TWO: THE HOLISTIC PATH TO BETTER GUT HEALTH CHAPTER 3: Nutrition CHAPTER 4: Exercise and Physical Health CHAPTER 5: Mental Health CHAPTER 6: Putting It All Together PART THREE: GUT-HEALING RECIPES CHAPTER 7 : Breakfast and Smoothies Vibrant Green Smoothie Lemon-Ginger Smoothie Chocolate-Spinach Smoothie Sunrise Lemon-Chia Pudding Blueberry-Coconut Yogurt Bowl Sunflower-Ginger Cereal Olive Oil Breakfast Buns Cinnamon Pancakes Lemon-Blueberry Muffins Eggs and Asparagus Salmon and Fennel Scramble Sweet Potato and Poblano Hash Breakfast Bake Broccoli-Cheddar Frittata CHAPTER 8: Soups, Salads, and Sides Beet and Mint Salad Pickled Carrots and Onions Fresh Greens and Salmon Salad Sauerkraut and Bell Pepper Salad Crunchy Curry Celery Salad Yogurt Berry Salad Berry Compote Sweet Potato Fries Stuffed Mushrooms Curry Cauliflower Pickles Lemon, Parmesan, and Kale Salad Roasted Almond and Maple-Broccoli Salad Basil, Tomato, and Cucumber Quinoa Salad Sautéed Brussels Sprouts and Herbs Carrot, Ginger, and Fennel Soup Hot and Sour Mushroom Vegetable Soup Chicken Noodle Soup Ginger and Coriander Vegetable Beef Soup CHAPTER 9: Main Dishes Mediterranean Salmon Salmon Burrito Bowls Ginger Shrimp Stir-Fry Cod with Sauerkraut Shrimp Enchiladas Vegetable Alfredo Basil Chicken Wraps with Homemade Flaxseed Tortillas Olive-Lemon Chicken Coconut Chicken Indian-Style Sprouted Lentil Curry Beef and Vegetable Stew Green Curry Beef and Vegetables Fermented Fried Rice with Vegetables Spiced Turkey Meatballs Eggplant and Mushroom Pizzas Roasted Vegetables and Sausage Reuben-Inspired Meat Loaf Shepherd’s Pie MEASUREMENT CONVERSIONS RESOURCES REFERENCES ACKNOWLEDGMENTS ABOUT THE AUTHOR