7 Tips for Surviving the Gut Repair Program
By Tara Brock, CHC and Aaron Gallegos, MSN, AGACNP-BC, FMCAC
- Set your expectations: Just know that it’s normal to feel worse before you feel better. You may experience some slight discomfort the first few days as your body is eliminating toxins. Be gentle with yourself. Set aside extra time during the next several weeks for Epsom salt baths, self-care, and journaling. Be prepared for emotions to come up as you no longer soothe yourself with food. Know that you’re not alone, and we’re here to support you. Reach out for one-on-one coaching if you need support or help managing detox symptoms.
- Clean out your pantry: Remove foods on the restricted list from your pantry, refrigerator, and freezer. If you cannot completely remove them due to other family members, place them to a higher shelf or put them in one section of your fridge. If you need to keep off-limit snacks for your kids, consider temporarily moving them to a cabinet where they are easily accessible to your kids, but put away where you won’t see them and be tempted.
- Schedule a day to meal plan each week: Set yourself up for success by planning out meals and snacks each week and going to the grocery store. You can cook in bulk too, here’s how – one day a week you can cook enough protein for lunch and dinner for that week. Easily store protein portions in your freezer or refrigerator. Wash veggies, cut them into convenient salad-size bits, and store in sealed glass containers all in one location in your refrigerator so you can throw it together with the grilled protein for a quick salad. Just make sure to plan ahead and get more groceries at least one to two days before you run out of food.
- Give yourself backup plans for quick meals at home: Cook roast or chicken in your crockpot and freeze the leftovers in glass jars. Quickly thaw them by setting the jar in warm water. Put the meat along with plenty of fresh veggies and seasonings in a skillet for a one pot meal. Keep a bag of frozen stir-fry veggies (Asian stir-fry is easy and yummy) in case you run out of fresh veggies at home.
- Organic and grass-fed: protein and produce is always preferred but do your best.
- Don’t isolate yourself: Eating an AIP diet doesn’t have to put a damper on your social life. With a little planning, you can still eat out. Bring a bottle of your own salad dressing with you. Bring a tiny jar of coconut oil to put on a baked sweet potato. Do your friends want sushi? Ask the waiter to hold the rice and put your sashimi on a bed of greens only and bring your coconut aminos along for seasoning. Get creative: most restaurants can cook meat on the grill with no seasoning except salt and pepper and offer steamed vegetables as a side; just be sure to specify no butter and that you need it to be dairy and gluten free.
- Coach Tip: Always keep an Epic Bar in your bag. There is nothing worse than getting stuck somewhere with nothing to eat. When you are hungry, you are more likely to make poor food choices. Epic bars give you a quick, easy serving of protein, and can tie you over in a pinch.
Want to heal your gut? Learn more here.
Join our team of Functional Medicine practitioners for this one-of-a-kind gut repair program!
In this course, you’ll get:
– A 13-page Gut Repair Guide that includes the protocol with foods to enjoy, supplements, recipes and SO much more!
-Tips on how to be successful throughout the program.
-5 video lessons (an hour total).
-One-on-one coaching is available through the coaching program if you’d like to sign up. You’ll be able to purchase coaching once you enroll in the course.
We are SO looking forward to supporting you on your journey!
Tara Brock is a certified holistic health and wellness coach. About 10 years ago, she was diagnosed with Hashimoto’s disease, and after several months of being “medicated” and still feeling terrible, she found a functional doctor who took her off gluten and used nutrition to help her heal. Her journey to health has been long and difficult, and as a result, she has a passion to help others navigate their own health and wellness. In 2016, after 20 years of teaching high school English, she left that career to become a Certified Health and Wellness Coach. Six years ago, she married Dr. Brandon Brock. One of his biggest challenges is helping his patients make lasting changes in their habits and diet and following up with them. They found that by working together, they can provide people with the support they need to make lasting changes and provide the best care possible. Tara and Dr. Brock stay busy with their 4 children–two are in high school, and two in college.
Aaron Gallegos is a board-certified Adult-Gerontology Acute Care Nurse Practitioner. He obtained his Master of Science in Nursing degree with Honors at the University of Texas at El Paso. His long-standing medical career of over 30 years began as a US NAVY Hospital Corpsman, where he cared for service members and their families. His devotion to service and love of learning compelled him to earn his Bachelor of Science in Nursing degree at the University of Texas at El Paso. His diverse nursing experience, as an ER nurse for over a decade, a Cath Lab nurse, a flight nurse for a fixed-wing air ambulance, and his multiple international medical trips to Ghana and Haiti. Learn more about Aaron here.