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ANTI-INFLAMMATORYCLEAN EATINGGUT-NOURISHINGCOMPLETEGUIDE TOGUT HEALTHwith meal planHello Health &Happiness

DisclaimerWelcomeIntroduction to Gut HealthUnderstanding the Gut MicrobiomeSigns of Poor Gut HealthThe Gut-Brain ConnectionFactors Affecting Gut HealthHealing the GutGut-Friendly FoodsLifestyle RecommendationsMeal Plan BreakdownMeal PlanHow to Build a Nutritious Smoothie + IdeasThank youTable ofC O N T E N T S0304050608101214161820213437

DisclaimerPage 3hellohealthandhappiness.comThe information contained in this ebook is for educational and informationalpurposes only and is not intended as medical advice. It is not intended todiagnose, treat, cure, or prevent any disease, nor should it be used as a substitutefor professional medical advice, diagnosis, or treatment. Always seek the advice ofyour physician or another qualified healthcare provider with any questions youmay have regarding a medical condition.The nutritional information provided in this ebook is based on current scientificunderstanding and is subject to change as new research becomes available. Theauthors and publisher make no representation or warranties concerning theaccuracy or completeness of the ebook's contents and specifically disclaim anyimplied warranties of merchantability or fitness for any particular purpose.The authors and publisher shall have no liability or responsibility to any person orentity with respect to any loss or damage caused or alleged to be caused directlyor indirectly by the information contained in this ebook. Any reliance you place onsuch information is therefore strictly at your own risk.The opinions expressed in this ebook are those of the authors and do notnecessarily reflect the views of the publisher. The publisher does not endorse anyspecific product or service mentioned in this ebook.All trademarks, service marks, trade names, logos, and graphics used in this ebookare the property of their respective owners.

Welcome!This meal plan has been thoughtfully crafted to nourish and rejuvenate yourgut. Whether you've been dealing with digestive discomfort, inflammation, orsimply want to optimize your gut health, these meals are designed to bedelicious, easy to prepare, and, most importantly, packed with gut-lovingnutrients.I hope you find this meal plan not only beneficial for your gut health but also asource of enjoyment. Embrace the healing power of food, and remember thatyour health is a journey, not a destination. By making these positive changes toyour diet, you're taking a significant step toward a happier and healthier you.Here's to a thriving gut, improved digestion, and a brighter future filled withvitality!Let's get started on this journey to better gut health.SusanPage 4hellohealthandhappiness.com

Maintaining a healthy gut is essential for overall well-being, as itsignificantly influences various aspects of our health, including digestion,immune system function, and even mental well-being. The human gut, often referred to as the gastrointestinal (GI) tract, is acomplex and intricate system consisting of a series of organs responsiblefor the digestion and absorption of nutrients from the food we consume.However, its significance extends far beyond mere digestion. In thisintroduction, we will delve into the importance of gut health, highlightingits profound impact on our overall well-being.The digestive system plays a pivotal role in breaking down food intoessential nutrients that our body needs to function optimally. A healthy gutensures efficient digestion and absorption of these nutrients, allowing ourbodies to extract the maximum benefit from the food we consume.Conversely, an imbalanced gut can lead to various digestive issues, such asbloating, constipation, diarrhea, and nutrient deficiencies. Therefore,maintaining a healthy gut is crucial for promoting proper digestion andensuring optimal nutrient absorption.Beyond digestion, the gut also acts as a vital hub for our immune system.The gut houses a diverse community of microorganisms known as the gutmicrobiota, consisting of bacteria, viruses, fungi, and other microorganisms.The microbiota plays a crucial role in training and modulating our immunesystem, enhancing its ability to defend against harmful pathogens. By prioritizing gut health through a balanced diet, regular physical activity,stress management, and probiotic supplementation when necessary, wecan nurture a thriving gut ecosystem that positively influences our entirebody and mind.Introduction toG UT H E A L T HPage 5hellohealthandhappiness.com

The gut microbiome is a captivating and complex ecosystem of bacteriaand microorganisms in the digestive system. This intricate community,consisting of trillions of diverse organisms such as bacteria, viruses, fungi,and archaea, is crucial in maintaining optimal health.Research conducted in recent years has unveiled the remarkable influenceof the gut microbiome on human well-being. It is no longer viewed simplyas a digestive aid but as a key player in various physiological processes.One of the primary functions of the gut microbiome is to assist in thebreakdown of food and the extraction of nutrients. The microorganisms inthe gut produce enzymes that break down complex carbohydrates,proteins, and fats that our bodies cannot digest on their own. Thissymbiotic relationship between the gut microbiome and digestive systemensures efficient nutrient absorption.Furthermore, the gut microbiome plays a pivotal role in regulatingimmune function. It acts as a defense mechanism, warding off harmfulpathogens and promoting a healthy balance of immune responses. Themicroorganisms in the gut stimulate the development of immune cellsand help maintain the integrity of the gut barrier, which prevents the entryof harmful substances into the bloodstream.Page 6UnderstaingTHE GUT MICROBIOMEhellohealthandhappiness.com

Page 7Metabolism is another aspect profoundly influencedby the gut microbiome. Studies have shown that thecomposition of the gut microbiome can impactmetabolic processes such as energy extraction, fatstorage, and insulin sensitivity. An imbalance in thegut microbiome has been linked to metabolicdisorders like obesity and type 2 diabetes.Moreover, the gut microbiome is involved in thesynthesis of essential vitamins andneurotransmitters. Certain bacteria in the gutproduce vitamins, including vitamin K and certain Bvitamins, which are essential for various bodilyfunctions. Additionally, the gut microbiomeproduces neurotransmitters such as serotonin,which plays a crucial role in regulating mood andmental health.Factors such as diet, lifestyle choices, antibioticusage, stress, and environmental exposures cansignificantly influence the composition and diversityof the gut microbiome. A diet rich in fiber and diverseplant-based foods promotes the growth of beneficialbacteria. In contrast, a diet high in processed foodsand saturated fats can lead to an imbalance in thegut microbiome.To promote a healthy gut microbiome, it isimportant to adopt habits that support its diversityand balance. Consuming a variety of whole foods,including fruits, vegetables, whole grains, andfermented foods, can provide the necessarynutrients and beneficial bacteria for a thriving gutecosystem. Regular physical activity, stressmanagement techniques, and avoiding unnecessaryantibiotic usage can also contribute to maintaining ahealthy gut microbiome.hellohealthandhappiness.com

Recognizing the signs and symptoms of poor gut health is crucial in helpingindividuals understand the importance of maintaining a healthy gutmicrobiome. The gut, often referred to as the "second brain," plays a vital rolein overall well-being, and its dysfunction can manifest in various waysthroughout the body. Page 8Signs ofPOOR GUT HEALTHBloatingFeeling bloated or experiencing abdominal distension is a prevalentsymptom of an unhealthy gut. It occurs when gas accumulates in thedigestive system, leading to discomfort and a visibly swollen abdomen.Bloating can be caused by imbalances in the gut microbiome, impaireddigestion, or food intolerances.GasExcessive gas production, accompanied by flatulence or belching, is oftenlinked to an imbalanced gut. The gut microbiome plays a significant role infermenting carbohydrates that are not adequately digested, resulting in theproduction of gases like hydrogen, methane, and carbon dioxide.ConstipationDifficulty passing stool or infrequentbowel movements may indicate poorgut health. When the digestive systemlacks sufficient beneficial bacteria orencounters an imbalance, it can lead tosluggish bowel movements andconstipation. Insufficient fiber intake,dehydration, and sedentary lifestylehabits can also contribute to thissymptom.hellohealthandhappiness.com

DiarrheaConversely, persistent diarrhea can also be a sign of an unhealthy gut.Imbalances in the gut microbiome can disrupt the absorption of water andnutrients, leading to loose or watery stools. Infections, food intolerances, orexcessive consumption of certain substances may trigger diarrhea.Food SensitivitiesThe gut plays a crucial role in processing and tolerating various foods.However, an unhealthy gut can develop sensitivities or intolerances tocertain food groups. Symptoms may include bloating, gas, abdominal pain,diarrhea, or skin issues shortly after consuming specific foods. Identifyingand eliminating trigger foods can be instrumental in improving gut health.Skin IssuesThe gut-skin axis highlights the intricate connection between gut health andskin conditions. Poor gut health can contribute to skin issues such as acne,eczema, or rosacea. Inflammation and imbalances in the gut microbiomecan trigger systemic inflammation and affect the skin's appearance andhealth.It is important to note that these symptoms may be caused by variousfactors. However, understanding the potential link between these symptomsand gut health allows individuals to take a proactive approach in addressingtheir gut-related concerns.Page 9hellohealthandhappiness.com

The intricate and fascinating relationship between the gut and the brain,known as the gut-brain connection, is an area of growing scientific interest.Extensive research has shed light on the bidirectional communication andinfluence between these two vital organs, elucidating how our gut healthprofoundly impacts our mood, stress levels, and cognitive function.The gut, consisting of the gastrointestinal tract, is often called the "secondbrain" due to its remarkable complexity. Within its walls resides an intricatenetwork of neurons, neurotransmitters, and a vast ecosystem of trillions ofmicroorganisms collectively known as the gut microbiota. This dynamicsystem not only plays a crucial role in digestion and nutrient absorption butalso engages in constant communication with the brain through variouspathways, including the nervous, immune, and endocrine systems.One of the primary ways the gut influences our well-being is through itsimpact on mood and emotions. The gut houses an impressive 90% of thebody's serotonin, a neurotransmitter closely associated with happiness andwell-being. Serotonin produced in the gut can travel through thebloodstream to the brain, influencing neural pathways related to moodregulation. Therefore, an imbalance or disruption in the gut microbiota canlead to altered serotonin levels, potentially contributing to mood disorderssuch as depression and anxiety.Furthermore, the gut-brain connection plays a crucial role in modulatingstress levels. The gut microbiota produces and responds to stresshormones, such as cortisol, and communicates with the brain regionsresponsible for the stress response. An unhealthy gut can disrupt thisdelicate balance, leading to an overactive stress response and increasedsusceptibility to stress-related disorders. The Gut-BrainCONNECTIONPage 10hellohealthandhappiness.com

Cognitive function, including processes such as learning, memory, anddecision-making, is also profoundly influenced by the gut-brainconnection. The gut microbiota produces a myriad of neuroactivecompounds, including neurotransmitters, metabolites, and short-chainfatty acids, which can directly affect brain function. Emerging researchsuggests that an imbalance in the gut microbiota, often referred to asdysbiosis, may be linked to cognitive disorders such as Alzheimer's diseaseand Parkinson's disease. By positively modulating the gut microbiotathrough interventions like prebiotics or probiotics, researchers aim toharness the potential to improve cognitive health and preventneurodegenerative conditions.Understanding and nurturing the gut-brain connection is crucial forpromoting overall well-being. Lifestyle factors such as diet, exercise, andsleep have a profound impact on gut health and subsequently influencebrain function. A diet rich in fiber, fruits, vegetables, and fermented foodscan promote diverse and healthy gut microbiota, fostering optimalcommunication with the brain. Regular physical activity and adequatesleep also contribute to a balanced gut-brain axis.The bidirectional relationship between the gut and the brain reveals aprofound interplay that significantly impacts our mood, stress levels, andcognitive function. The gut microbiota, neurotransmitters, and complexpathways of communication between these two systems collectively shapeour overall well-being.Page 11hellohealthandhappiness.com

Maintaining a healthy gut is essential for overall well-being, as it affects notonly digestion but also immune function, mood regulation, and more.However, several factors can disrupt the delicate balance of the gutmicrobiota, leading to gastrointestinal issues and various health problems.Let's explore some of the key culprits that can adversely impact gut health.StressThe gut-brain axis is highly sensitive to stress, and psychological factors cansignificantly impact gut health. Stress activates the release of stresshormones, such as cortisol, which can disrupt the balance of gut bacteria,increase gut permeability (leaky gut), and contribute to inflammation.Additionally, stress can alter gut motility, leading to symptoms like diarrheaor constipation.Poor DietThe food we consume plays a crucial role in shaping the composition anddiversity of the gut microbiota. A diet high in processed foods, refined sugars, unhealthy fats, and low in fiber can promote the growth of harmful bacteria while diminishing beneficial ones. This imbalance, known as dysbiosis, can lead to inflammation, digestive disorders like irritable bowel syndrome(IBS), and a weakened immune system.FactorsAFFECTING GUT HEALTHPage 12hellohealthandhappiness.com

Lack of SleepSleep deprivation or poor sleep quality can negatively affect gut health.Disruptions in the sleep-wake cycle can impair the balance of gut bacteriaand increase the production of inflammatory markers. Additionally, sleepdisturbances have been linked to conditions like gastroesophageal refluxdisease (GERD) and inflammatory bowel disease (IBD).AntibioticsWhile antibiotics are essential for fighting bacterial infections, they can alsohave unintended consequences on gut health. Antibiotics not only targetharmful bacteria but can also disrupt the beneficial bacteria in the gut. Thisdisturbance can lead to an overgrowth of opportunistic pathogens, such asClostridium difficile (C. difficile), causing antibiotic-associated diarrhea andother digestive complications. It is important to use antibiotics judiciouslyand consider probiotic supplementation during and after antibiotictreatment to help restore the gut microbiota.Environmental ToxinsExposure to environmental toxins, such as pesticides, heavy metals, andpollutants, can have detrimental effects on gut health. These toxins candisrupt the balance of the gut microbiota, impair gut barrier function, andpromote inflammation. Additionally, certain chemicals, such as non-steroidal anti-inflammatory drugs (NSAIDs) and artificial sweeteners, havebeen associated with gut dysbiosis and increased risk of gastrointestinaldisorders.Chronic InflammationChronic systemic inflammation, often associated with conditions likeobesity, diabetes, and autoimmune diseases, can impact gut health.Inflammation in the body can alter the gut environment, leading to animbalance in the gut microbiota and compromised gut barrier function.This can further perpetuate inflammation and contribute to thedevelopment of chronic gastrointestinal disorders.Page 13hellohealthandhappiness.com

Incorporate a Balanced DietA balanced and nourishing diet forms the foundation of guthealth. Focus on consuming whole, unprocessed foods richin fiber, such as fruits, vegetables, legumes, and wholegrains. These provide prebiotic fibers that serve as fuel forbeneficial gut bacteria. Additionally, include fermentedfoods like yogurt, sauerkraut, kefir, and kimchi, which arerich in probiotics that introduce beneficial bacteria into thegut. Minimize or avoid processed foods, refined sugars,artificial additives, and unhealthy fats, as they can promoteinflammation and disrupt the gut microbiota.Restoring gut health is a multi-faceted approach that involves adoptingpractical strategies and making lifestyle modifications. By implementingthese strategies, you can nurture your gut microbiota, promote optimaldigestion, and support overall well-being. Let's explore some effective ways to heal the gut and regain digestiveharmony!HealingTHE GUTPage 14Manage StressChronic stress can take a toll on gut health. Implementstress management techniques like mindfulnessmeditation, deep breathing exercises, yoga, or engaging inhobbies and activities that promote relaxation. Regularphysical exercise is also beneficial for reducing stress levelsand improving gut function.hellohealthandhappiness.com

Avoid Gut IrritantsIdentify and minimize exposure to substances that canirritate the gut and exacerbate symptoms. Commonirritants include alcohol, caffeine, spicy foods, processedfoods, artificial sweeteners, and certain medications likeNSAIDs. Pay attention to how your body reacts to specificfoods and make adjustments accordingly.Prioritize SleepGetting sufficient high-quality sleep is crucial for gut health.Establish a consistent sleep routine, aiming for 7-9 hours ofsleep per night. Create a sleep-friendly environment bykeeping the bedroom dark, quiet, and cool. Limit exposureto electronic devices before bedtime, as the blue lightemitted can interfere with sleep quality.Page 15Stay HydratedDrinking an adequate amount of water is essential foroptimal digestion and gut health. Aim to drink at least eightglasses of water per day or more if you are physically activeor live in a hot climate. Proper hydration helps maintainregular bowel movements and prevents constipation.Consider Probiotics and PrebioticsProbiotics are beneficial bacteria that can help restore gutbalance. Consider incorporating probiotic-rich foods orhigh-quality supplements into your routine. Prebiotics, onthe other hand, are fibers that nourish the beneficialbacteria in the gut. They can be found in foods like onions,garlic, asparagus, bananas, and oats. Including prebiotic-rich foods in your diet can support the growth of beneficialgut bacteria.hellohealthandhappiness.com

When it comes to nurturing your gut health, incorporating gut-friendlyfoods into your diet is paramount. These foods provide essential nutrients,fiber, prebiotics, and probiotics that promote a diverse and balanced gutmicrobiota. Let's explore different categories of gut-nourishing foods andsome examples within each category.Gut-FriendlyFOODSPage 16Berries (raspberries,blueberries, strawberries)ApplesPearsAvocadosOrangesBroccoliBrussels sproutsCarrotsSpinachKaleFiber-rich Veggies and FruitsYogurt (look for varieties withlive and active cultures)Kefir (fermented milk drink)Sauerkraut (fermentedcabbage)KimchiMiso (fermented soybeanpaste)Tempeh (fermented soybean)KombuchaPicklesFermented FoodsGarlicOnionsLeeksAsparagusBananasJerusalem artichokesChicory rootOatsBarleyFlaxseedsPrebiotic-rich FoodsYogurt (with live and activecultures)KefirCottage cheese (with livecultures)Soft cheese (eg. Gouda)ButtermilkSourdough bread (made witha natural fermentationprocess)Probiotic-Rich Foodshellohealthandhappiness.com

QuinoaBrown riceOatsBarleyBuckwheatWhole wheat bread (lookfor 100% whole grain)Whole-grainsAvocadoOlive oil (extra virgin)Coconut oilFlaxseed oilChia seedsFatty fish (salmon,mackerel, andsardines)Healthy FatsAlmondsWalnutsFlaxseedsChia seedsPumpkin seedsSunflower seedsNuts and SeedsChicken bone brothBeef bone brothBone BrothRemember, incorporating a varietyof these gut-friendly foods intoyour diet is key to providing a widerange of nutrients and beneficialcompounds for your gutmicrobiota. It's also important tolisten to your body and makeadjustments based on individualpreferences and tolerances.Page 17CardamomGingerTurmericCuminFennelGarlicClovesCinnamonSpices and Herbshellohealthandhappiness.com

Mindfulness Meditation: Set aside a few minutes each day topractice mindfulness meditation. Focus on your breath, observeyour thoughts without judgment, and cultivate a sense of present-moment awareness. This practice can help reduce stress levels andpromote relaxation, positively impacting your gut health.Deep Breathing Exercises: Engage in deep breathing exerciseswhenever you feel stressed or anxious. Breathe in slowly throughyour nose, allowing your belly to rise, and then exhale slowlythrough your mouth. This technique activates the relaxationresponse, helping to alleviate stress and its negative impact on thegut.Yoga and Stretching: Incorporate yoga or gentle stretching into yourroutine. These practices not only promote physical flexibility but alsoprovide an opportunity to focus on the mind-body connection,relieve tension, and reduce stress levels.In addition to incorporating gut-friendly foods into your diet, certainlifestyle practices can significantly contribute to a healthy gut. Byimplementing stress management techniques, establishing an exerciseroutine, and practicing good sleep hygiene, you can create a supportiveenvironment for your gut microbiota and overall digestive well-being.Stress Management Techniques:LifestyleRECOMMENDATIONSPage 18hellohealthandhappiness.com

Aerobic Exercise: Engage in regular aerobic exercise, such as briskwalking, jogging, cycling, or swimming. Aim for at least 150 minutesof moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. Exercise stimulates gut motility, reducesinflammation, and promotes overall gut health.Strength Training: Include strength training exercises in yourroutine, using resistance bands, weights, or bodyweight exercises.Strength training helps maintain muscle mass, which is importantfor overall health, including gut function.Outdoor Activities: Whenever possible, opt for outdoor activities.Spending time in nature and getting sunlight exposure canpositively influence gut health by promoting vitamin D synthesisand reducing stress levels.Consistent Sleep Schedule: Establish a consistent sleep schedule bygoing to bed and waking up at the same time every day, even onweekends. This helps regulate your body's internal clock andpromotes quality sleep.Create a Sleep-Friendly Environment: Make your bedroomconducive to sleep by keeping it cool, dark, and quiet. Removeelectronic devices or use blue-light-blocking filters to minimizeexposure to stimulating light before bed.Wind-Down Routine: Develop a relaxing wind-down routine beforebedtime. Engage in calming activities like reading a book, taking awarm bath, or practicing gentle stretches. Avoid stimulatingactivities and electronics that can interfere with sleep quality.Limit Stimulants: Minimize or avoid caffeine, nicotine, and alcoholclose to bedtime, as they can disrupt sleep patterns and negativelyimpact gut health.Exercise Routine:Sleep Hygiene Practices:Page 19hellohealthandhappiness.com

Meal PlanBREAKDOWNPage 20CALORIESThe meal plan's structure is setto 1500 daily calories.BREAKFASTEach breakfast recipe is set toaround 400 calories.LUNCHEach lunch recipe is set toaround 400 calories.DINNEREach dinner recipe is set toaround 400 calories.SNACKEach snack recipe is set toaround 300 calories.1,500CAL400CAL400CAL400CAL300hellohealthandhappiness.com

Berry ChiaPuddingSuper Green SmoothieBerry ChiaPuddingVegan BreakfastBowlGut Healing GoldenOatsTurmeric SpicedChickpeas andSpinach BowlTurmeric SpicedChickpeas andSpinach BowlChicken and RiceStuffed PeppersChicken and RiceStuffed PeppersKale Quinoa andAvocado BowlShrimp andAvocado SaladKale Quinoa andAvocado BowlPumpkin TurmericSpiced SoupSalmon CouscousSaladNutritious Grapefruit &Couscous SaladNutritious Grapefruit &Couscous SaladThuSunTueMonWedFriSatBreakfast Lunch Snack DinnerApple and 2 tablespoons of natural almond butter1 medium cucumber and 1 ½ oz kalamata olivesGut Healing GoldenOatsMeal PlanPage 21Quinoa Porridgewith Pesto and EggPumpkin TurmericSpiced SoupSalmon CouscousSaladPumpkin TurmericSpiced SoupApple and 2 tablespoons of natural almond butter½ cup plain hummus and 3 celery stalks½ cup plain hummus and 3 celery stalksApple and 2 tablespoons of natural almond butter1 medium cucumber and 1 ½ oz kalamata oliveshellohealthandhappiness.com

Preparation Time: 10 minTotal Time: 8 hrs 10 minServings: 2BER RY CH IA PUD DI NGIngredientsInstructionsPuree 1 ¼ cups fruit and milk in ablender or food processor untilsmooth. Scrape into a mediumbowl; mix in chia, syrup, andvanilla. Cover and refrigerate for atleast 8 hours and up to 3 days.Divide the pudding between 2bowls, layering each serving with¼ cup of the remaining fruit, ¼cup yogurt, walnuts, and granola.1.2.Calories: 390Carbohydrates: 41gProtein: 14gFats: 20gPage 22NoteTo make ahead: Refrigerate pudding(Step 1) for up to 3 days.Reserve 1 serving for the next day'sbreakfast1 ¾ cups (295g) blackberries,raspberries and/or diced mango(fresh or frozen), divided1 cup (240ml) unsweetenedalmond milk or milk of choice¼ cup (40g) chia seeds1 tablespoon pure maple syrup1 teaspoon vanilla extract½ cup (115g) whole-milk plainGreek yogurt2 tablespoons walnuts, halved¼ cup (30g) granola (no addedsugar)Nutritional Values (per serving)hellohealthandhappiness.com

Preparation Time: 5 minTotal Time: 5 minServings: 1SUP E R G REEN S M O OTHIEIngredientsInstructionsAdd all the ingredients to ablender or high-power foodprocessor and blend for about 1minute or until smooth. Pour the smoothie mixture intoa glass or serving bowl andenjoy!1.2.Nutritional ValuesCalories: 370Carbohydrates: 38gProtein: 18gFats: 18gPage 23NoteThis smoothie is a nutritious andrefreshing blend of fruits, greens, andprotein-rich ingredients. It combines thefreshness of spinach leaves with thenatural sweetness of blueberries andbanana. 1 cup (30g) fresh spinach leaves½ cup (90g) frozen blueberries½ medium-sized ripe banana½ cup (120ml) unsweetenedalmond milk¼ cup (60g) plain Greek yogurt2 tablespoons hemp seeds1 tablespoon chia seeds1 teaspoon honey or maple syrup(optional, for added sweetness)hellohealthandhappiness.com

Preparation Time: 15 minTotal Time: 15 minServings: 1VE GAN BR EAK FA ST BO WLIngredientsInstructionsMix the cooked quinoa, choppedcucumber, tomato, and bellpepper in a bowl.Add the sliced avocado andfresh cilantro to the bowl.Mix the olive oil, lime juice,cumin, smoked paprika, salt, andpepper in a small bowl.Pour the lime and spice mixtureover the quinoa and vegetablemixture and stir well.Enjoy your delicious and healthyvegan detox breakfast bowl!1.2.3.4.5.Nutritional ValuesCalories: 391Carbohydrates: 38gProtein: 10gFats: 16gPage 24NoteA vegan breakfast bowl with quinoa,chickpeas, and avocado is a healthy andfilling breakfast that's packed withnutrients and flavor. The dish is perfectfor those looking for a plant-based,protein-packed meal that's easy to makeand can help kickstart a healthy lifestyle.½ cup (85g) cooked quinoa½ cup (15g) spinach½ cup (60g) chopped tomato½ cup (85g) canned chickpeas½ avocado, sliced2 tablespoons chopped freshcilantro1 teaspoon extra-virgin olive oil½ lime, juiced½ teaspoon ground cumin¼ teaspoon smoked paprika¼ teaspoon pink Himalayan salt¼ teaspoon freshly ground blackpepperhellohealthandhappiness.com

Preparation Time: 5 minTotal Time: 10 minServings: 1GU T H EA LIN G GOL DENOA TSIngredientsInstructionsIn a small saucepan, combinethe rolled oats, almond milk,chia seeds, turmeric, cinnamon,ginger, and vanilla extract.Place the saucepan overmedium heat and bring themixture to a gentle boil, stirringoccasionally.Reduce the heat to low andsimmer for about 5 minutes oruntil the oats have softened andabsorbed most of the liquid. Stiroccasionally to prevent sticking.Remove the saucepan from heatand let the oats rest for 1-2 mins.Transfer the oats to a servingbowl.Add your favorite toppings, suchas fresh berries, sliced bananas,chopped nuts, or shreddedcoconut.Serve warm, and enjoy!1.2.3.4.5.6.7.Nutritional ValuesCalories: 400Carbohydrates: 54gProtein: 11gFats: 12gPage 25½ cup rolled oats1 cup unsweetened almond milk(or any milk of your choice)1 tablespoon chia seeds½ teaspoon ground turmeric1/½ teaspoon ground cinnamon¼ teaspoon ground ginger¼ teaspoon vanilla extractToppings of your choice, such asfresh berries, sliced bananas,chopped nuts, or shreddedcoconut (optional)hellohealthandhappiness.com

Preparation Time: 5 minTotal Time: 5 minServings: 1QUI N O A PORRI D G E WITHPES T O A ND EG GIngredientsInstructionsIn a small saucepan, heat thealmond milk over medium heatuntil warm. Add the cookedquinoa and stir well. Allow it tosimmer for 5-7 minutes until themixture thickens slightly.Remove from heat.In a food processor or blender,combine the kale leaves, pinenuts, and olive oil. Blend untilsmooth and well combined. Ifneeded, add a splash of water toadjust the consistency. Set aside.Peel and slice the boiled egg.To assemble, spoon the quinoaporridge into a bowl. Drizzle agenerous amount of kale pestoon top. Sprinkle with additionalpine nuts if desired. Serve with the sliced boiled eggon the side.1.2.3.4.5.Nutritional ValuesCalories: 400Carbohydrates: 40gProtein: 17gFats: 19gPage 26½ cup (90g) cooked quinoa1 cup (240ml) unsweetenedalmond milk1 cup (20) kale, stems removed1 tablespoon pine nuts1 tablespoon olive oil1 boiled eggNoteIf you feel like experimenting, you can usebasil or spinach instead of kale.hellohealthandhappiness.com

Preparation Time: 25 minTotal Time: 30 minServings: 2KA LE QU INO A ANDAV OCA DO BO WLIngredientsInstructionsRinse quinoa and place in amedium saucepan with water.Bring to a boil, then reduce heatto low and cover. Cook for 15-20minutes until water is absorbedand the quinoa is tender—fluffwith a fork and set aside to cool.Combine kale, avocado, carrot,cilantro, and almonds in a largemixing bowl.Whisk together lemon juice, oliveoil, salt, and pepper in a smallbowl to make a dressing.Add the cooled quinoa to themixing bowl and pour thedressing over the top. Tosseverything together until wellcombined.Divide the mixture into two bowlsand enjoy immediately.1.2.3.4.5.Calories: 403Carbohydrates: 40gProtein: 11gFats: 25gPage 27NoteReserve 1 serving for the next day's lunch.½ cup uncooked quinoa1 cup water1 small bunch of kale, stemmedand chopped1 avocado, diced1 small carrot, shredded¼ cup chopped fresh cilantro¼ cup chopped raw almondsJuice of ½ lemon2 teaspoons extra-virgin olive oilSalt and pepper, to tasteNutritional Values (per serving)hellohealthandhappiness.com

Preparation Time: 20 minTotal Time: 30 minServings: 2CHI C K E N AN D RICESTU F F E D PE P P ERSIngredients2 large bell peppers (any color),halved lengthwise and seededcooking spray⅓ cup (75g) oil-packed sun-driedtomatoes, chopped, plus 1tablespoon oil from the jar½ cup (60g) chopped onion2 cloves garlic, minced¼ teaspoon salt¼ teaspoon crushed red pepper1 cup (140g) chopped cookedchicken 1 cup (195g) cooked brown rice¼ cup (60ml) heavy cream¼ cup (20g) grated Parmesancheese3 tablespoons chopped fresh parsleyInstructionsPreheat the oven to 400°F (200°C).Place bell pepper halves on a large,rimmed baking sheet and lightlycoat them with cooking spray. Bakeuntil mostly softened, about 15minutes.Meanwhile, heat sun-dried tomatooil in a large skillet over mediumheat. Add sun-dried tomatoes andonion; cook, stirring, until softened,about 3 minutes. Add garlic, salt, andcrushed red pepper; cook, stirring,for 1 minute. Add chicken, rice, andcream; cook, stirring, for 1 minute.Remove from heat and stir inParmesan and parsley.Divide the chicken filling among thepepper halves (they will be heaping).Bake until the peppers are soft, andthe filling is hot about 10 minutes.1.2.3.4.Calories: 400Carbohydrates: 36gProtein: 21gFats: 20gPage 28NoteReserve 1 serving for the next day's lunch.Nutritional Values (per serving)hellohealthandhappiness.com

Preparation Time: 10 minTotal Time: 15 minServings: 1SHR I M P AND A VOCA D O SAL A DIngredients4oz (110g) large peeled, deveinedcooked shrimp, coarsely chopped½ small ripe avocado, cubed¼ cup thinly sliced radishes¼ cup thinly sliced scallions1 tablespoon extra-virgin olive oil1 tablespoon fresh lime juice¼ teaspoon grated fresh ginger¼ teaspoon granulated sugar¼ teaspoon salt¼ teaspoon crushed red pepper1 cup mixed greens or choppedromaine lettuceChopped fresh cilantro for garnishInstructionsGently stir shrimp, avocados,radishes, and scallions together in amedium bowl. Whisk oil, lime juice, ginger, sugar,salt, and crushed red pepper in asmall bowl. Pour the dressing overthe shrimp mixture; gently stir tocoat well. Transfer to a serving bowl or plateand garnish with cilantro, if desired.1.2.3.Nutritional ValuesCalories: 398Carbohydrates: 20gProtein: 30gFats: 25gPage 29NoteFill a glass or plastic container nearlyfull with water. With the flesh sidedown, place the avocado in thecontainer, cover it, and place it in thefridge. This will keep the avocadofrom turning brown.hellohealthandhappiness.com

Preparation Time: 15 minTotal Time: 20 minServings: 2TUR M E R IC S P I CED C H ICKP E A SAND S P INAC H BOWLIngredients1 tablespoon olive oil½ onion, diced2 cloves garlic, minced1 ½ can (22 oz) chickpeas, drainedand rinsed1 teaspoon ground cumin1 teaspoon smoked paprika¼ teaspoon turmeric powder¼ teaspoon salt4 cups fresh spinach leaves, washedand dried¼ cup low-sodium vegetable brothInstructionsHeat the olive oil in a large skilletover medium heat. Add the onion,garlic, and sauté until the onion istranslucent about 3-4 minutes.Add the chickpeas, cumin, smokedpaprika, turmeric, and salt to theskillet. Stir well to coat the chickpeaswith the spices, and sauté foranother 2-3 minutes.Add the spinach to the skillet, alongwith the vegetable broth. Stir well tocombine, and continue to sauté untilthe spinach is wilted and the brothhas been absorbed about 3-4minutes.Remove the skillet from the heat,and divide the chickpea and spinachmixture between two bowls.1.2.3.4.Calories: 390Carbohydrates: 52gProtein: 16gFats: 13gPage 30NoteReserve 1 serving for the next day's lunch.Nutritional Values (per serving)hellohealthandhappiness.com

Preparation Time: 20 minTotal Time: 25 minServings: 2NUT R I T IOUS G RAPE F R UIT &COU S C O US S A L ADIngredients¼ cup (45g) couscous, uncooked ½ avocado, pitted and cubed ¼ grapefruit, peeled andsegmented ¼ cup (70g) canned cannellinibeans, drained and rinsed 1 oz (30g) feta cheese, crumbled 1 teaspoon fresh mint, chopped 1 teaspoon fresh cilantro, chopped 1 tablespoon lemon juice 1 tablespoon grapefruit juice 1 teaspoon olive oil pinch of salt & pepperFor the dressingInstructionsCook couscous according topackage instructions.Make the dressing by placing all thedressing ingredients in a bowl andwhisking until well combined. Setaside until needed. Place the beans, couscous, avocados,grapefruit, feta, mint, and cilantrointo a large bowl. Pour over the saladdressing and toss gently. Servechilled or at room temperature.1.2.3.Nutritional Values (per serving)Calories: 408Carbohydrates: 50gProtein: 14gFats: 19gPage 31NoteFill a glass or plastic container nearlyfull with water. With the flesh sidedown, place the avocado in thecontainer, cover it, and place it in thefridge. This will keep the avocadofrom turning brown.Reserve 1 serving for the next day'sdinnerhellohealthandhappiness.com

Preparation Time: 25 minTotal Time: 35 minServings: 3PUM P K I N TU R M ERIC SPI C E D SOU PIngredients2 tablespoons olive oil1 onion, chopped2 garlic cloves, minced2 tsp turmeric powder½ teaspoon cumin powder½ teaspoon cinnamon powder½ teaspoon nutmeg powder½ teaspoon black pepper3 cups unsweetened pumpkin puree3 cups low-sodium vegetable broth1 cup unsweetened coconut milk¼ teaspoon Himalayan salt¼ teaspoon freshly ground blackpepperFresh parsley or basil for garnish1 tablespoon raw pumpkin seedsInstructionsHeat the olive oil in a large pot overmedium heat. Add the onion andgarlic and cook until the onion is softand translucent.Add the turmeric, cumin, cinnamon,nutmeg, and black pepper and stirto combine. Cook for about 1 minute,until fragrant.Add the pumpkin puree andvegetable broth and bring to a boil.Reduce heat and simmer for 15-20minutes.Add the coconut milk and stir tocombine. Simmer for another 5minutes.Use an immersion blender to blendthe soup until smooth. Alternatively,carefully transfer the soup to ablender and blend until smooth.Season with salt.Serve hot, garnished with freshparsley or basil and pumpkin seeds.1.2.3.4.5.6.7.Nutritional Values (per serving)Calories: 390Carbohydrates: 36gProtein: 5gFats: 25gPage 32NoteReserve 2 servings for the next day'sdinners.hellohealthandhappiness.com

Preparation Time: 15 minTotal Time: 25 minServings: 2SAL M O N COUSC O U S SALA DIngredients2 x 4oz (110g) salmon fillets1 tablespoon olive oildash of salt & pepper1 teaspoon ground cumin1 teaspoon ground turmeric2 limes, 1 halved & 1 zested & juiced½ cup (85g) couscous2 tablespoons water1 cucumber, diced2 tablespoons parsley, chopped1 tablespoon mint leaves, chopped1 cup (20g) arugula2 green onions, slicedHeat the oven to 400°F (200°C). Line abaking sheet with baking paper. Placethe salmon fillets skin-side-down on thebaking sheet. Drizzle with olive oil,season with salt, pepper, ½ teaspoon ofcumin, and ½ teaspoon of turmeric.Place the halved lime, cut side up, nextto the salmon.Place the baking sheet and roast thesalmon for 18-20 minutes until cooked. In the meantime, cook the couscousaccording to the instructions on thepackaging.Prepare the dressing by combining thewater, lime zest, and juice, and whiskuntil smooth. Add the remaining ½teaspoon of cumin, the cucumber, andmost of the parsley and mint. Mix well.Add the cooked couscous and arugulato the dressing and toss to combine.Remove the skin from the cookedsalmon and flake it with a fork. Add the salmon to the couscous, andmix gently. To serve, squeeze theroasted lime over the salad; garnish withgreen onions, parsley, and mint.1.2.3.4.5.6.InstructionsPage 33Calories: 405Carbohydrates: 37gProtein: 29gFats: 17gNoteReserve 1 servings for the next day'sdinnerNutritional Values (per serving)hellohealthandhappiness.com

A NUTRITIOUS SMO O T H I EHow to Build Page 34Consider adding ingredients known for their gut-healing properties, such as ginger, turmeric, and aloevera. These ingredients have anti-inflammatoryproperties and can soothe the digestive system.When making a gut-healing and nourishing smoothie,there are several tips you can follow to ensure you'reusing ingredients that are beneficial for your guthealth. Here are some suggestions:Choose a non-dairy baseOpt for almond milk, coconut milk, oat milk, or hempmilk instead of dairy milk. These alternatives are easieron the digestive system and can be soothing for thegut.Include gut-friendly fruitsBerries such as blueberries, raspberries, andstrawberries are rich in antioxidants and fiber, whichcan support a healthy gut. Bananas are also a greataddition as they are gentle on the stomach andprovide natural sweetness.Add leafy greensSpinach, kale, and other leafy greens are packed withvitamins, minerals, and fiber. They can help promote ahealthy gut environment and support digestion.Incorporate gut-healing ingredientshellohealthandhappiness.com

Use a quality protein sourceIf you're including protein in your smoothie, choose high-quality options likecollagen powder or plant-based protein powder. These can be easier to digestcompared to some animal-based proteins.Include healthy fatsAdd a source of healthy fats like avocado, chia seeds, or flaxseeds. These fatsprovide nourishment, help regulate digestion, and can be beneficial for guthealth.Consider probiotic-rich foodsYou can include fermented foods like kefir or yogurt (if tolerated) in yoursmoothie. They contain beneficial bacteria that can support a healthy gutmicrobiome.Limit added sugarsOpt for natural sweetness from fruits instead of adding refined sugars. Excesssugar can disrupt the balance of gut bacteria and contribute to digestive issues.Chew your smoothieWhile it may seem odd, try to "chew" your smoothie by swishing it around inyour mouth before swallowing. Chewing initiates the release of digestiveenzymes, which can aid in digestion.Experiment and listen to your bodyEveryone's gut is unique, so pay attention to how your body responds todifferent ingredients. If certain foods don't agree with you, adjust your smoothierecipe accordingly.Page 35hellohealthandhappiness.com

S MOOTHIE IDEASAlmond milk: 150mlKiwi: 100gSpinach: 30gTurmeric powder: 2gChia seeds: 5gAlmond milk: 120mlRaspberry: 100gDairy-free Yogurt: 60gHemp seeds: 10gVanilla Extract: 5mlCalories: 250Protein: 28gFat: 6gCarbs: 25gCalories: 270Protein: 30gFat: 11gCarbs: 17gAlmond milk: 200mlBanana: 100gPeanut Butter: 10gRolled oats: 20gDry Cocoa Powder: 10gCalories: 430Protein: 31gFat: 13gCarbs: 46gDelicious and NutritiousPage 36Turmeric Spiced Kiwi SmoothieRaspberry VanillaSmoothieBanana PeanutButter Smoothiehellohealthandhappiness.com