Gut-Healing Meal Plan

Valkyrie's Power Blends can be consumed as part of your normal diet, but it can also be used as a powerful tool for a cleanse, detox or if you're trying to heal your gut. 

A cleanse or detox fast serves two purposes:

  1. Giving your gut a rest. Breaking down food takes a lot of energy, and most of us don't chew our food as well as we should. Most of us eat too close to bedtime and make our digestive systems work when it's supposed to be sleeping (like us). Drinking fresh organic fruit and vegetable juices (ideally blended) and not eating solid food allows your digestive system to rest. Blended fiber is easy on the gut. The body uses the extra energy to repair tissues where your body needs it. This is why people who do a 3-day fast and detox feel amazing, their bodies have done some healing. 
  2. Flush it out. The water and juice you do ingest nourish your system with highly absorbable nutrients, and help flush out the toxins that are released from your muscle and fatty tissues. 

Fat-Soluble Toxins

Fat soluble toxins are often overlooked. People commonly get flu-like symptoms during a detox, and yes, it's because your body is releasing toxins... but, there are better ways to help flush ALL those toxins out and minimize those effects. 

Your body releases toxins from both your muscles and fat stores. Juices and water do a great job of flushing out water soluble toxins. BUT, including gelatinous foods like greens fiber, chia seed, aloe vera juice, flax meal and psyllium will help carry out fat soluble toxins. These foods turn into a gel-like substance in the digestive system, bind to fat-soluble toxins and carrying them out of the body. 

Aloe vera juice is not my first choice, but if you like it, you do you! 

There is a great book called the Fat Flush Diet that first introduced me to this concept of fat soluble toxins. It's also where I got the Elixir of Life drink below. Fiber is a cornerstone of the Fat Flush Diet and my gut-healing meal plan. 

RECIPES

Elixir of Life 

  • 1 tbls of unsweetened cranberry juice
  • 1 tsp of ground flax seeds or psyllium
  • 8 ounces of water

Great in the morning. Stir and drink it. You don't want to sip this, it will get gummy if you don't drink it within a few minutes. 

Sipping Bone Broth

There are a few different ways to get this done effectively. If you have the time, making your own bone broth is a great way to control the cost and flavor. If you can handle a bit of prep, it cooks itself in a crockpot. Brown the bones, cover with water, you don't even need to add vegetables if you don't want to. 

Sometimes I don't have the time or storage space to make a ton of bone broth. My bone broth protein powder is a great substitute and has all the benefits of fresh bone broth. 

It has glucosamine, chondroitin, gelatin, and collagen, all things your digestive tract and connective tissues need to repair themselves. I like mixing a scoop, 20 grams of protein, with a bit of miso or curry paste, and season to taste. Sip and enjoy. 

Bone Broth Hot Chocolate 

My favorite way to enjoy bone broth in the winter time is making a cup of hot cocoa I can feel amazing about. There are a few different ways to make this depending on your preferences and need to stay low-sugar. 

  • 1.5 cup warmed nut milk of choice, diluted with water to the consistency you want (I love Nutpods unsweetened coconut almond creamer)
  • 1 tbls cocoa of choice
  • 1 scoop of bone broth protein powder
  • sweetener of choice - keep it low sugar. Allulose is a nice paleo sugar alternative, honey and maple syrup are yummy too. 
  • splash of vanilla
  • up to 1/4 tsp of cinnamon
  • optional pinch of nutmeg

Blend or whisk and love your life. 

Chia Blueberry Smoothie

I love this smoothie because it's blended, so it's still easily digestible, while also filling. Did you know that chia seeds and hemp hearts are both complete plant-based proteins? Hemp hearts have the perfect omega 3-6-9 fatty acid profile for human health. It's the perfect vegan protein combo for smoothies. 

  • 1 cup frozen wild blueberries
  • 2 tbls organic chia seeds
  • 2 tbls organic hemp hearts
  • 1-2 tsp vanilla (sugar free)
  • 1 1/4 cup water

A Nutribullet is great for this single serving smoothie. Pulse to get it going and blend on high for 2-3 min. Add ingredients in their order to prevent the chia from clumping or sticking to the side. Add a little ice to keep it cold while blending if needed.  

THE GUT-HEALING MEAL PLAN

Adapt as needed. As is, this is a great meal plan for a cleanse or short-term digestive reset. However, if you do nothing but add these to your daily meals it will still do wonders for your digestive system. 

Breakfast

Take a high quality probiotic (like Seed) or a swig of Organic Apple Cider Vinegar

Hot lemon water 

Elixir of Life

1 shot of Vitality or Immunity Shots with ginger and turmeric

8 ounces Valkyrie's Greens

Sipping bone broth

Lunch

Chia Hemp Heart Blueberry Smoothie

8-16 ounces Valkyrie's Greens

 Dinner

Sipping broth

16 ounces Valkyrie's Greens

TIPS FOR HEALING YOUR GUT

  1. This diet is intended for 2-3 days at a time.
  2. After following this meal plan, continue to drink blended greens and bone broth every day in addition to your regular meals.
  3. If you want, skip the cleanse and simply add the bone broth, chia smoothie, and blended greens to your diet. 
  4. If the amount of fiber causes digestive distress, start small and build up your daily fiber intake. 

TIPS FOR A SUCCESSFUL CLEANSE

  1. Plan to drink an entire 32 ounce pouch of Valkyrie's Greens Blend each day you are cleansing. Check out my 3-Day Cleanse Meal Kit. 
  2. Plan on drinking an additional 80-100 ounces of water. 
  3. Following this meal plan for 2-3 days would be an ideal cleanse or detox that is optimized for eliminating ALL toxins and does not deprive your body of nutrients.
  4. You could also adapt this to intermittent fasting, adding a larger meal somewhere in the middle of the day. 

Still have questions? Shoot us an email! support@thejoyfulvalkyrie.com

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