The Good Gut Guide A 30-DAY. By Kimberly A GUIDE TO HELPING YOU THRIVE, NOT JUST SURVIVE!
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1 The Good Gut Guide A GUIDE TO HELPING YOU THRIVE, NOT JUST SURVIVE! A 30-DAY FOOD JOURNAL + WELLNESS WORKBOOK TO HELP YOU BETTER MANAGE YOUR CHRONIC SYMPTOMS By Kimberly prettydeliciouslife@gmail.com
2 Welcome! Whether you' ve already been di agnosed wit h a gut health dis-ease or you're just getting started + looki ng t o pi npoint problem areas, use this 30 day journal and workbook as a stepping st one towards identi fyi ng your symptoms and start taki ng charge of your gut health! Good Gut Guide Tips for Use: 1. Record each of your meals along with how you feel 30 minutes before eating hours after. This will eventually help you to zero in on certain foods that could be triggering symptoms. 2. Use the notes section to record any additional feelings, symptoms, or your mood that day. It may also be helpful to keep track of any exercise, self-care, or meditations done to continue to monitor your overall state of being. 3. Communicate your findings to your doctor to come up with the best next steps for thriving, not just surviving! Disclaimer: I am not a doctor and this material is in no way intended to be used as treatment or in place of medical treatment. Please consult with your doctor before starting any programs, protocols, or using essential oils internally. This material is intended to be a mindful guide used in combination with treatment you are seeking from a medical professional.
3 Day 1 Daily Affirmation: A healthy outside starts on the inside. - Robert Urich
4 Day 2 Daily Affirmation: Always trust your gut. It knows what your head hasn't figured out yet. - Unknown
5 Day 3 Daily Affirmation: Let food by thy medicine + medicine be thy food. - Hippocrates
6 Day 4 Daily Affirmation: Where attention goes, energy flows. - James Redfield
7 Day 5 Daily Affirmation: Mindful eating is a way to become reacquainted with the guidance of our internal nutritionist. - Jan Chozen Bays
8 Day 6 Daily Affirmation: Your food, like your money, should be working for you! - Dr. Rita Deattrea Beckford M.D.
9 Day 7 Daily Affirmation: Eating well is a form of self respect. - Anonymous
10 Day 8 Daily Affirmation: My mind + my body are in perfect balance. I am a harmonious being. - Louise Hay
11 Day 9 Daily Affirmation: The reason I don't eat junk food is because if I don't look after my body, I'll have no place to live! - Jason Vale
12 Day 10 Daily Affirmation: I really regret eating healthy today. - Said no one ever!
13 Day 11 Daily Affirmation: The quieter you become, the more you can hear. - Ram Dass
14 Day 12 Daily Affirmation: You gotta nourish to flourish. - Unknown
15 Day 13 Daily Affirmation: The secret to change is to focus all of your energy not on fighting the old, but on building the new. - Socrates
16 Day 14 Daily Affirmation: I am whole, perfect, strong, powerful, loving, harmonious, and happy. - Charles Haanel
17 Day 15 Daily Affirmation: If you want to find happiness, find gratitude. - Steve Maraboli
18 Day 16 Daily Affirmation: The struggle ends when gratitude begins. - Neale Donald Walsh
19 Day 17 Daily Affirmation: it is very rare, or almost impossible, that an event can be negative from all points of view. - The Dalai Lama
20 Day 18 Daily Affirmation: Associate yourself with people of good quality, for it is better to be alone than in bad company. - Booker T. Washington
21 Day 19 Daily Affirmation: One cannot love well, think well, sleep well if one has not dined well. - Virginia Woolf
22 Day 20 Daily Affirmation: Eating better got easier when I turned "I can't have that" into "I don't want that". - Unknown
23 Day 21 Daily Affirmation: Listen to your body. It's smarter than you. - Anonymous
24 Day 22 Daily Affirmation: Mindfulness is a way of befriending ourselves and our experience. - Jon Kabat-Zinn
25 Day 23 Daily Affirmation: There are flowers everywhere, for those who bother to look. - Henri Matisse
26 Day 24 Daily Affirmation: True self-care is not salt baths and chocolate cake, it is making the choice to build a life you don't need to regularly escape from. - Brianna Wiest
27 Day 25 Daily Affirmation: Today I am presented with new and wonderful opportunities. I flow with what is happening in the moment. - Louise Hay
28 Day 26 Daily Affirmation: Don't let your mind bully your body. - June Tomaso Wood
29 Day 27 Daily Affirmation: Gratitude is riches. Complaint is poverty. - Doris Day
30 Day 28 Daily Affirmation: Go within every day and find the inner strength so that the world will not blow your candle out. - Katherine Dunham
31 Day 29 Daily Affirmation: There is more to life than simply increasing its speed. - Mahatma Ghandi
32 Day 30 Daily Affirmation: The mind is everything. What you think, you become. - Buddah
33 Essential Oils for Gut Health Digest Zen - A blend of Anise Seed, Peppermint, Ginger, Caraway Seed, Coriander, Tarragon, + Fennel. Add 1-2 drops to tea, water, or under the tongue for indigestion and heartburn support. Oregano - Frequently used in the treatment of SIBO, adding Oregano essential oil into the mix can provide extra support. Powerful antioxidant and antimicrobial. Take 1-2 drops internally in a veggie capsule. Clove - Like Oregano, Clove is a powerful antioxidant + anti-microbial frequently used to help support with Candida overgrowth. Take 1-2 drops internally in a veggie capsule. Peppermint - Effective for supporting heartburn, indigestion, upset stomach. Add to tea, water, or 1 drop under the tongue. Can also be applied topically to the abdomen when experiencing discomfort due to constipation. Ginger - Frequently used to support nausea, indigestion, + severe upset stomach. Can also be used in an abdominal massage to help constipation. Add 1-2 drops to tea or a veggie capsule. For more information visit mydoterra.com/kimberlycauti or prettydeliciouslife@gmail.com
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