5/9/2017
Welcome to
KELLY’S DIET
FOR DIGESTIVE
HEALTH
KELLY’S CHOICE MISSION
• A Nutritional Company founded in 2012 by Kelly Springer
• Specializing in Workplace Wellness, Workplace Weight Loss,
Sports Nutrition, School Nutrition and Private Practice
• Kelly’s Choice is a network of professionals supporting the goals of
healthy eating, better nutrition, and overall wellness.
We are real people who promote eating real food
FAST FACTS
There are over 100 trillion bacterial cells in
your gut.
Digestive issues are some of the most
difficult to diagnose because many of the
same symptoms occur in different
gastrointestinal disorders. IBS, Crohn’s, and
food intolerance all have similar indicators.
90 percent of your serotonin, or “happiness
neurotransmitter” is produced in your gut,
not in the brain.
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WHY DIGESTION?
According to a new survey, 74 percent of Americans are living with
digestive symptoms like diarrhea, gas, bloating and abdominal pain.
Beneficial gut bacteria help manufacture vitamins (B12, K, B6, B5, B3,
folate and biotin), enhance absorption of minerals, fight off pathogens,
digest food, and metabolize drugs. They even influence total body
metabolism!
DIGESTIVE HEALTH
When it comes to overall wellness, maintaining your digestive health is
just as important as maintaining your heart health and brain health.
Your gut is the tropical rainforest of your body, at least in terms of
bacterial diversity!
 The constitution of you biome is directly influenced by what
you eat and drink.
OVERVIEW: HOW DIGESTION WORKS

Chewing  Small Intestine

Breakdown of molecules

Enter bloodstream

Waste products  Large Intestine
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FIBER
FIBER IS ESSENTIAL FOR:

Regulating your Gastrointestinal (GI) tract and enhancing
proper bowel function

Preventing and treating constipation, hemorrhoids, and IBS

It's important to eat foods containing both soluble fiber, such as oat
bran and beans, and insoluble fiber, such as whole-wheat products

Weight loss!
.
FIBERLICIOUS FOODS
Foods especially high in fiber include:
➢ Whole grains
➢ Chia and Flax Seeds
➢ Dark green leafy vegetables
➢ Beans
➢ Cauliflower
➢ Asparagus
Good news! Brewed coffee has
recently been shown to contain fiber
(that explains a few things).
LIMIT FOODS HIGH IN FAT AND SUGAR
In general, fatty foods tend to slow down
the digestive process, making you more
prone to constipation.
 Consume healthy fats like extravirgin olive oil, nuts, seeds and
avocados.
Harmful bacteria in our gut also feed off of
the sugars we digest.
 Consume complex
carbohydrates from sources like
fruits and whole grains.
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SUCRALOSE/ASPARTAME
ARTIFICIAL SWEETENERS WRECK HAVOC ON YOUR GUT
MICROBIOME!
 They are closely linked with weight gain in study participants.
 They spike insulin levels, but are not metabolized like sugar.
 Rates of IBS went up 12-fold in China when artificial sweeteners were legalized.
 Good news! Gut bacteria generally returns to normal levels about two weeks
after cutting off aspartame.
PREBIOTICS AND PROBIOTICS


PROBIOTICS
Probiotics are foods with live
bacteria.
These are foods that have been
pre-digested by the fermentation
process, making them easier to
absorb.


PREBIOTICS
Specialized plant fiber that
beneficially nourishes the good
bacteria already in the large bowel
or colon.
Part of why fiber is so important for
your gut!
PROBIOTIC AND PREBIOTIC FOODS
PROBIOTOCS
Kefir
Sauerkraut
Coconut Kefir
Natto
Yogurt
Kombucha
Kvass
Kimchi
Miso
Tempeh
Pickles
PREBIOTICS
Asparagus
Bananas
Onions
Garlic
Cabbage
Beans
Legumes
Bran
Artichokes
Leeks
Root Vegetables
Apples
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INCORPORATING PROBIOTICS
MANY PROBIOTIC-FILLED FOODS HAVE VERY STRONG FLAVORS
DUE TO THE LIVE CULTURES (E.G. KIMCHI, YOGURT, PICKLES, ETC.)
 Throw tempeh into your stir-fry!
 Serve a dollop of sauerkraut with your favorite salad, soup, or eggs.
 Try making miso soup!
 Kimchi fried rice packs a gut-healthy serving of probiotics
 Buy a bottle of kombucha at your local grocery– and drink straight!
MISCELLANEOUS
PROBIOTIC SUPPLEMENTS are an unregulated industry, and many
companies sell biotic supplements without any empirical evidence of
gut support.
 JUST THRIVE is the probiotic Kelly’s Choice approves of! It is
proven to heal the gut and help many GI issues.
Remember to eat mindfully!
 Overeating can cause digestive symptoms such as heartburn
and upset stomach.
Develop a routine!
 Eating on a schedule helps regulate your digestive system.
STAY HYDRATED
 Water in your digestive system helps dissolve fats and soluble fiber,
allowing these substances to pass through more easily.
 Your healthy gut bacteria need water to thrive and move around!
 Fermented drinks such as Kvass and Kombucha are a great form of
hydration.
 Try adding lemon or cucumber slices to water for a refreshing twist.
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SKIP THE BAD HABITS
Avoid *excessive* liquor, coffee and cigarettes, as they
can interfere with the functioning of your digestive system
and lead to problems like stomach ulcers and heartburn.
EXERCISE REGULARLY
Regular exercise helps keep foods moving through your digestive
system, reducing constipation.
Exercise can help you maintain a healthy weight, which is good for your
digestive health.
Make it a point to work regular exercise into your weekly schedule.
MANAGE STRESS
Too much stress or anxiety can cause your digestive system to
malfunction.
Find stress-reducing activities that you enjoy and practice them on a
regular basis.
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SUMMARY
 Your gut is an entire universe, and it directly impacts
your overall health.
 Make sure you are meeting fiber requirements.
 Avoid artificial sweeteners.
 Fermented foods are a great addition to a gut-friendly
diet.
 Picking up good habits like exercise and meditation and
good for balancing your metabolism and digestive system.
TAKE HOME CHALLENGE
 Work on getting enough water and fiber throughout the day.
 Try kefir, kombucha or kimchi for probiotics.
 If you regularly drink diet sodas or artificially-sweetened drinks,
try cutting them out this week.
CHALLENGE!!
WHAT KELLY’S CHOICE OFFERS
Monthly Workplace Wellness Nutrition Education
Workplace Weight-Loss for 18 Weeks
MyPlate Healthy Cooking Demos
Dietitian for a Day
Sports Nutrition
Private Practice
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NOW AVAILABLE!!!
KELLY’S CHOICE ONLINE NUTRITION EDUCATION
KELLY’S CHOICE NUTRITION COMPANY HAS PARTNERED WITH HEALTHIE
AN ONLINE LEARNING SITE /APP. HEALTHIE INCLUDES A HIPAA CERTIFIED
SITE TO HOST OUR VIDEOS AND EMPLOYEE HEALTH DOCUMENTS
MONTHLY WORKPLACE WELLNESS VIDEOS (12)
WEEKLY WORKPLACE WEIGHT-LOSS VIDEOS (12)
WEEKLY MORSELS (52)
VIRTUAL RD COUNSELNG
QUESTIONS?
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