OUTLINE for HEAL YOUR LEAKY GUT DIET AND MEAL PLAN: A 4-Week Detox Program to Improve Digestive Health by David Brownstein, M.D. and Jodie Gould INTRODUCTION
Dr. Brownstein will reintroduce himself to readers and explain why the Leaky Gut Diet and Meal Plan will help heal their gut conditions. He will lay out the promise of the book, including how the food choices, recipes and lifestyle tips in the book will help them feel better, have more energy, and (a bonus) make them leaner. Readers don't have to deprive themselves or go hungry in order to get healthy! He will also explain how the LGD Diet and Meal Plan will include info on nutritional and hormonal factors that are important to maintaining gut health.
CHAPTER 1: What is Leaky Gut Syndrome?
In this chapter, Dr. B will give an overview of LGS, the symptoms, conditions it creates, and gut facts, including the gut-brain connection, microbiome, and other factors that affect our gut). It will include new data/studies on gut issues that have come out since the first book was released in 2016. (e.g. A recent study published in the journal Nature Metabolism, found that as people get older, the composition of the complex community of microbes, known as the gut microbiome, tends to change. The greater the change, the better it is for your health and longevity.)
CHAPTER 2: The Leaky Gut Diet and Meal Plan
This chapter will take readers through the TK-steps of the Leaky Gut Diet/Meal Plan, a 6-week program that starts with getting rid of the Gut Guzzlers-- foods and ingredients that are making them sick. Dr. B will explain how introducing Good Gut foods, ingredients, and nutrients into their diet will help them heal and get healthier. The easy-to-follow steps in the diet and meal plan include:
Step 1: Eliminate Gut Guzzlers. The diet starts with removing all refined foods/ingredients that deplete vital nutrients from your body. The list of Gut Guzzlers includes refined sugar, carbohydrates, flour, hydrogenated oils, and salt.
Step 2: Safe Substitutes. Replace with Good Gut foods, including natural sweeteners (agave nectar, raw honey, molasas); Celtic sea salt, nutritious nuts for chips (e.g., almonds, Brazil nuts); whole-grain breads instead of white bread (sourdough, sprouted); and steel cut oatmeal for sugary cereals.
Step 3: Stop the Pop/Lose the Lactose. An essential step in the LGD is avoiding soda, juice, and milk. Dr. B will explain why.
Step 4: Hydrate. One of the key (and free) elements of the Leaky Gut Diet is drinking more water. This step show readers how to calculate their daily water intake.
Step 5: Correct Hormonal Imbalances. If these recommended dietary changes are not showing an improvement, check with a doctor for hormonal imbalances, such as low thyroid, estrogen, testosterone, or cortisol levels to see if one of these is at the root of your gut issues. A hormonal treatment plan will help speed up your recovery process (along with following the diet plan).
Step 6: Vitamins and supplements (The Pros of Pro- and Prebiotics)
Step 7: Eat Slow Meals. The benefits of a whole food, plant-based diets filled with fresh fruits and vegetables versus highly processed, fast food.
Step 8: Move. This step can be done from day one. The book will include motivational tips for exercise haters to make movement a regular part of their lives.
CHAPTER 3: Organizing Your Pantry and Kitchen
Any good meal plan begins with stocking the pantry. This chapter will help readers organize their kitchen cabinets by food groups that include the ingredients they will need to make the delicious, gut-healing recipes in the book. (e.g., poultry, pish, ped meat, produce, oils, nuts, spices, etc). It will also include a shopping list for food staples and fresh foods to buy daily/weekly, and what should be organic only.
CHAPTER 4: Get Motivated (Go with Your Gut!)
Motivational tips for starting and staying on the diet/plan. Also, what to do if readers fall off the wagon.
CHAPTER 5: Recipes for Breakfast, Lunch, Dinner, Snacks & Beverages
FEATURES/TIPS/CHARTS/SIDEBARS
The Brain-Gut Connection. Dr. Brownstein will explain why readers who have gone with their gut or felt butterflies in your stomach when nervous, are likely getting signals from their second brain. Hidden in the walls of the digestive system, this brain gut connection is revolutionizing medicine's understanding of the links between digestion, mood, health and even the way you think.
Food Diary/Symptom Tracker. The book can include pages in the back for recording meals and snacks, along with a Symptom Tracker for spotting red flags (allergic reactions) as well as health improvements. Studies show that keeping a food journal helps people become more aware of their choices and can encourage them to be more mindful of not only what they are eating, but also help identify certain triggers of unhealthy eating.
Is Yogurt Really Healthy? Depends. The Truth About Flavored Yogurt (e.g., sugar, corn syrup additives, over processing.)
Read the Label. How to decipher the nutrition info for calories, nutrients, additives, etc) Should include advertising buzzwords like natural and healthy. Also, the truth about sell-by dates.
Exercise Tips. This should be for all levels, from exercise haters, to weekend warriors and fitness fanatics.
Eating Out. A guide to ordering when going to restaurants. (Cheat Sheets with Do's and Don'ts that readers can rip out of the book and take with them.) Major tip: Ask the server how your dish is made.
Beverages. Tips for kicking the juice and soda habit. Eat whole fruits instead. (More sugar in apple juice than in cola.)
Size Matters. Tips on portion size. (e.g., palm of hand, use smaller plates, avoid all-you-can buffets.)
Chew on This. Tips on taking small bites, eating slowly and the importance of fully chewing, avoid distractions like phones and TV while eating.
The Diet Combo Platter. Dr. Brownstein will weigh in on the most popular diets such as Paleo, Keto, Meditarranean and intermittent fasting, and what parts (if any) can be incorporated into the LGD.
Suppliers of Specialty Foods. Information on suppliers of specialty foods.
Glycemic Index Chart
The Skinny on Fats. Unsaturated vs saturated. Trans fats.
Healthy and Unhealthy Cooking Oils. (Olive vs. Vegetable)
Tips for Celiac Sufferers (Gluten-Free recommendations)
