KRYS LOJEK, NUTRITIONIST
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Welcome to REVIVE Week 2

This is all about bone broths, slow cooked meats and well cooked vegetables and a little stewed fruit.  The variety is limited, but the job here is to heal. Providing lots of nourishment for the gut lining to repair and to decrease the load on the liver.  Important to remember to have vegetables with every meal. Cruciferous veg such as broccoli, cauliflower, leeks, onions are great for helping the liver to detox, leafy greens are abundant in vitamin B’s, A,C and K which we need for repair and beautiful skin.  All the other colourful vegetables are high in antioxidants that we need everyday to neutralise free radicals from the sun, chemicals, living, stress etc. Eat as many colourful and seasonal vegetables as you can for health.

Optional Bone Broth Fast:
Why broths are so good for you...
You probably remember your grandmother preparing a soup using bones from the butcher and having them simmer away for days on the stove top.   It was a cherished part of my childhood, coming home to a hearty vegetable and beef broth in winter.
Nicknamed the “Jewish Penicillin” Bone Broths have been used for centuries as a healing brew.  They are healing and soothing to the digestive tract as well as being an immediate source of energy to the cells of the intestinal wall.
Bone broth, whether made from chicken, lamb, beef or fish bones is full of nutrients such as calcium, magnesium, phosphorus, sulphur and other trace minerals as well as collagen, gelatin and amino acids.  Bone broth soothes the lining of the digestive tract, reduces inflammation as well as being rich in chondroitin sulphates and glucosamine, especially good for those with joint inflammation.
Bone broths are available from organic markets, health food stores and organic butchers, or consider  making broths at home.

A sustaining bone broth fast can kick start your metabolism and nourish your gut lining.  Try it. Aim for up to 1-2 days.
Include Bone Broth, Ginger tea, Dandelion tea or chai, herbal infusions, fruit jellies

​Meal and snack ideas

On waking:
​Water and Lemon
Water and apple cider vinegar
Breakfast Ideas:
Stewed apples with cinnamon and flaxseed meal and coconut yoghurt
Broth with vegetables and spinach 
Sautéed mushroom and spinach with avocado 
Turmeric Bone Broth 
Blended Green Juices
Lunch and Dinner Ideas
Chunky slow roasted vegetable soup in bone broth with slow cooked lamb

Vary the protein alternatives
Slow cooked chicken with vegetables in broth
Cauliflower soup with shredded meat
Carrot and Pumpkin soup with shredded chicken
Broccoli and cauliflower rice with shredded meats
Stir fried zucchini spirals with garlic, onion and mushrooms with steamed poached fish
Cauliflower mash with slow cooked beef with steamed greens
Poached salmon, with cauliflower mash and steamed beans
Snack Ideas
Turmeric latte
Grated ginger steeped in hot water
Dandelion chai with coconut milk
Coconut and berry jellies
Immune Boosting Tea
½ Avocado with apple cider vinegar and seasoning
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Disclaimer: All material is provided for your information.  It is not intended to replace consultation with a trusted health professional.  No action should be taken based solely on the contents of this article. Although I am a trained and registered nutritionist and love researching I do not have access to your personal medical history so all advice contained here is general, please contact your chosen health professional for more individual and specific advice.
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Email: kryslojeknutrition@gmail.com
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