In the wise words of Wale, “modify your energy so your bank and your skin glow,” and that’s been my plan for a while now. Often times, I get questions about how I maintain such high energy with a packed schedule. I can honestly credit it to both my diet, fitness and the new rest regimen that I’m really forcing myself to observe. In the past, I’ve noticed that weekends after horrible eating and a little wine sippin’, I’d pay for it with a decline in productivity and energy levels. In addition to wanting to better understand food’s impact on my body and regulate my Polycystic Ovary Syndrome (we can talk about this more later), I also wanted to be intentional about my gut health as that is literally the center of everything for me and my personal health journey. Learn more about the importance of Gut Health in this Time magazine article.
Like many families, digestive issues run through my family’s bloodline. So, while at home two months ago, I decided to dig deep into my Google search bag for a “gut reset/cleanse” diet. What I found online was a ton of super expensive and unrealistic 5-hour meal prep ideas…Ain’t nobody got time for that! So, I created the below three-day reset based on my research, books and talks with my medical professionals.
Disclaimer: Look, y’all know that I am NOT a doctor nor a nutritionist…just a health-conscious daughter and sister who created a three-day plan that works for me and my family. After the three days, my skin is clearer, I feel lighter (physically and mentally), I have less bloat, and I rest easier and sleep deeper.
And, I want to get this out on “paper,” because my sister (who too is NOT a doctor) and I were getting tons of questions about it. Please also note that this is just a “reset” and there are far more steps to take to maintain optimal gut health that a doctor and nutritionist can help you ideitify. So, that whole “talk with your doctor before trying this” thing, yes, please do allllll of that!
HERE YOU GO: Cleanse Menu
Feel free to do this for more than 3 days, but I found that a solid 3 days worked wonders for me! I’ve also included a detailed list of the health benefits below the menu.
1 GALLON OF WATER A DAY: This is a must, no way around it!
On an Empty Stomach: Renew Life Total Body Reset 3-Day Cleanse Capsules (can also find on Amazon and at Kroger)
- 1 cup hot water
- 1 tbsp Apple Cider Vinegar
- 1 tbsp lemon juice
- 1/4 tsp turmeric
- Gluten-fee overnight oats (made with Kiefer) here’s a recipe, but skip the berries
- Muesli (made with Kiefer)
- Toppings for both:
- 1 tbsp flax seed
- 1 tbsp chia seeds
- 1 Banana
- One bottle of Kombucha
- 1 serving of raw nuts (almond or walnuts)
- 1 medium-size orange or grapefruit
- Celery + 2 tbsp of almond butter
Well with Kell’s “Sumn Sumn Soup”
- 1 bunch of fresh kale
- 1/2 bag of collard greens
- 1, 1 lb bag of whole carrots (cut up)
- 1 head Broccoli
- 1 yellow onion
- Fresh garlic (or you can use the jar) — add to taste
- 1 Carton Shiitake Mushrooms
- Topped with one serving Kimchi or Sauerkraut
Let me tell you how easy this recipe is…Literally bring your stock to a boil first. Then, add your onions, broccoli and carrots to soften first. Add your shrooms second and leafy greens last. Let it cook down and add a little salt to taste. I recommend adding a LITTLE salt to each bowl you eat versus the entire batch. This will make about six servings (I froze the other half)
- Avocado mash on roasted sweet potato:
I add a little of the “Everything Blend” from Trader Joe’s, and when I tell you it’s sooo yummy and filling.
- One serving of wild Salmon
- Roasted Asparagus
- 3/4 cup to 1 1/2 cups of Quinoa
- Ginger Tea with fresh mint
- Probiotic, I’ve used Culturelle® for a few years and really like it
- Night cleanse pills
- Processed sugars
- Processed or packaged food (chips…sorry)
- Fried food
- high-fructose corn syrup
- Trans fats
- Canned foods
- fruit juice
- Canola oil
- Carbonated drinks (non-Kombucha)
FYI: apples, pears and mango are all high in fructose.
Ya’ll better get into this research that I did, because I love ya and want you to be happy and healthy!
- Morning Drink: Apple Cider Vinegar improves gut health, fights inflammation, and balances blood-sugar levels, all of which can boost your immunity. Plus, ACV naturally balances pH in the body and helps to remove toxins. Add it to another superfood ingredient (hello, turmeric) and you’ve got one powerhouse healthy potion.
- Kombucha & Kimchi: Fermented foods are a great source of probiotics because they contain live bacteria. -UMass Medical More benefits.
- Whole Grains (breakfast): Optimal colon function requires at least 25 grams of fiber daily. Compared to refined carbohydrates, like white bread and pasta, whole grains provide lots of fiber, as well as added nutrients, such as omega-3 fatty acids. -Johns Hopkins Medicine
- Banana: Due to their high levels of potassium and magnesium, bananas help reduce inflammation and promote harmony between gut microbes. -The Physicians Committee for Responsible Medicine
- Leafy Greens: Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria/ideal gut microbiome. -Johns Hopkins Medicine
- Broccoli: The sulfur-containing metabolites found in broccoli (and other cruciferous vegetables like kale, cauliflower, and cabbage) reduce inflammation in your gut and the risk of bladder, breast, colon, liver, lung, and stomach cancer. -Bustle
- Wild Salmon: The omega-3 fatty acids found in wild salmon can heal an inflamed gut and prevent future inflammation, according to dietician Nikki Ostrower, who was quoted by Eat This, Not That.
- Asparagus: It’s a prebiotic food, meaning it feeds the helpful bacteria that live in your gut. These good bacteria are responsible for everything from signaling your immune system and keeping digestion in check to producing vital B vitamins. -Healthy Women
- Sweet Potato: Sweet potatoes are well know for their health benefits: they are rich in the anti oxidant beta carotene (which converts to Vitamin A in the body), essential for great hair, skin, nail and bone health, packed full of Vitamin B6 (a great energy booster), and full of vitamin C, a must at this time of year as our immune systems lower due to cold temperatures and decreased daylight. -Jennifer Hanway
- Avocado: Avocado is a superfood packed with fiber and essential nutrients, such as potassium, which helps promote healthy digestive function. It’s also a low-fructose food, so it’s less likely to cause gas. -Johns Hopkins Medicine