Protective Diet Class #327

Binge Eating and The Butyrate Bath

Learn about the Butyrate Bath and its role in regulating satiety as we take a picnic to Snow Canyon, Utah. Thanks to beneficial gut microbes, we can feel perfectly nourished and comfortable after eating. We can reduce food volume without feelings of restriction.

Announcements

• Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
• Shop www.protectivediet.com/bulk, an independent source for low-cost, high-quality PD staples in bulk.
• Take advantage of current savings on Protective Diet Plant-Based Broth Mix.

Vocabulary

Action Steps to Address Binge Eating from the Inside Out

• Understand the Link Between Your Appetite and Your Microbes

• Honor Your Microbes with Every Meal

Starve Unhealthy Microbes

• Complete the 30-Day Detox to keep off-plan foods out, while populating healthy microbes with a full-time Protective Diet.
• A “cheat day” is really a “cheat-yourself-out-of-good-health-day” because bad microbes are populated, causing constant cravings for junk. We keep off-plan foods out of the diet 100%, not to torture ourselves, but to make healthy living easy.
• Unhealthy foods will not appeal to you if you have a healthy microbiome.

Begin Your Meal with a Microbe Soother

• In winter—use the Beauty Broth Hot Pot to manipulate your microbes’ appetite and stay naturally slim.
• In summer—use the Chia Chugger Satiation Sipper. It contains resistant starch and a variety of polyphenols to feed protective microbes, which then flood your body with an anti-inflammatory Butyrate Bath. Commercially-made kombucha has sugar and alcohol levels that wipe out healthy microbes despite being fermented. Kombucha is not protective.
• Follow the recipe guidance to brew protective beverages ahead of time and use a funnel, repurposed tamari or vinegar bottles, and a 1-quart Pyrex measuring cup to assemble Chia Chugger Satiation Sippers as needed.
• Sip about 15 minutes before your meal instead of eating “chef’s treats.” It will curb the appetite by feeding healthy gut microbes with satisfying polyphenols and resistant starch, eliminating the desire for multiple servings of food.

End Your Meal with a Comforting Ritual

• Make portioned desserts and enjoy as a comforting ritual to close out the day. Try a Yo Chi Jar.

Know Your Triggers

• Self-Awareness is integral to curbing binge eating. Take mental notes on your eating patterns and make adjustments.
• Address your feelings every day. Feel them instead of shoving something in to cover them up. Don’t use food to cope, soothe, or reward. Have compassion for yourself first. Don’t mask your own needs, so you can meet the demands of others.
• “When I overeat, I feel so uncomfortable. Then I reach for more food to comfort myself from the discomfort of overeating.”
• Healthy microbes cannot do their job properly if the food is packed in too tightly, robbing you of the Butyrate Bath.
• If possible, eat in a soothing, microbe-friendly environment away from the stresses of daily life so you can be mindful.

Cooking Tips

• Headspace—air space left at the top a jar when canning, assembling bottled beverages, and fermenting.
• Compost—add spent flowers from brewed beverages to compost. They nurture the soil microbes with protective polyphenols.
• Buy Chia Seeds in Bulk—store them in the back pantry. Keep some in a repurposed tamari bottle for convenient use.
• Ferment in Gallon-Sized Jars—use a wide-mouthed jar lid as a ferment weight to keep the veggies below the brine.

EASY SUMMER PICNIC MENU IDEA: Raw Noodle ProBowl with Better Than Teriyaki Sauce

• Pre-blend 1 cup sauce—the perfect amount to top one pound of Pressure Cooked Pasta.
• Chop 4 cups raw veg (Julie Marie used honey mangoes, chives, yellow bell pepper, baby dandelion, baby bok choy).
• Buy organic when you can and keep skins on to increase fiber content—do NOT eat mango skin if you have an allergy to it.
• Mix raw veg and sauce with hot pasta. The hot pasta will help the veg wilt down.
• Toss in some ferments like 7-Day Sauerkraut and Probiotic Pickled Onions.
• If transporting your meal to a microbe-rich, outdoor location, use the Instant Pot Slow Cooker Lid.
• Kick off your shoes and touch the ground with bare feet to populate Nature’s healthy microbes while you eat their favorite food.

Encouragement

• Do not overwhelm yourself or your family with too much veg at first. Just add a decent amount until healthy microbes are populated. Then they will be excited about eating a variety of plant fiber in abundance. We get into this healthy eating movement with ease by populating healthy microbes. The Microbiome Population Project research is included at the bottom of recipes to assist you.

“Throughout Protective Diet Education I have given you tools to manage your feelings, to comfort you, and to replace old destructive habits with healthy new rituals.”

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