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Breakfast Ideas

Blueberry & Kale Smoothie

Blueberry & Kale Smoothie

Blueberry & Kale Smoothie

1/2 cup chopped kale (ribs removed)

1/2 cup frozen blueberries

1/4 avocado

1 tsp almond butter

3/4 cup apple cider or kefir

5 ice cubes

2 tablespoons of protein power

Pace all ingredients in blender and process until smooth!

Blueberry, Banana, Avocado

Blueberry & Kale Smoothie

Blueberry & Kale Smoothie

 1/2 cup Vanilla Almond Milk

1 cup fresh spinach

1 medium ripe banana — peeled

1/2 ripe avocado — peeled and pitted

2 cups frozen blueberries

1 tablespoon ground flaxseed meal

1 tablespoon almond butter

1/4 teaspoon cinnamon

 Pace all ingredients in blender and process until smooth! 


RX Bars

Blueberry & Kale Smoothie

RX Bars

Our favorite selections:

Chocolate Sea Salt

Blueberry

Peanut Butter

Coconut Chocolate


Intermittent Fasting

A really great short video and guide to intermittent fasting.  We encourage all our members to participate in some sort of fasting protocol to see the greatest results.

Hydration is Key

Water Drinking Schedule

My typical schedule for drinking water is given below. Your schedule may differ depending on your daily commitments.


6:00a - 1st Glass

Drink your first glass of water after you wake up to hydrate your body after a long night’s rest. Take your breakfast at least half an hour after the first glass. If you're following a fasting schedule this will vary.


9:00a – 2nd Glass

It’s approximately 1 hour after your breakfast; have a glass of water and start your work day.  Coffee is an acceptable drink but it does not replace water for your daily total.


11:30a – 3rd Glass

Have a glass of water 30 minutes before your GÜDgut.life lunch.


1:30p – 4th Glass

Drink a glass of water an hour after lunch to allow the nutrients from the food to be better absorbed by your body.


3:00p – 5th Glass

During your afternoon break, have a non-sweetened drink to freshen your mind.  I suggest green tea, lemon water or coconut water.


5:00p – 6th Glass

This glass of water will keep you satiated and prevent overeating during dinner.


7:00p – 7th Glass

Have a glass of water an hour after dinner and go for an evening walk to decompress the day.


9:00p – 8th Glass

Drink your last glass of water an hour before bedtime to aid in the cell renewal process during your sleep.


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2540 South 1st Street • Springfield, IL 62704 • 872-216-6121

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