Calm Gut Week (September Edition)

Calm Gut Week: A 7 Day September Reset for Adults Over 60 (Plant Forward, Flexitarian)

September is my reset month. I want simple meals, happy digestion, and steady energy that carries me through work and life. Calm Gut Week is a gentle plan you can do alongside Hike Strong September. It uses easy foods, light prep, and smart hydration that make sense for AZ heat. No extremes. Just real food and routines that help us flex our plant power and thrive beyond 60.

What “Calm Gut” means

Calm Gut Week is about comfort, not restriction.

• Gentle fiber from fruit, greens, squash, oats, rice, and lentils.
• Steady protein at each meal so energy stays even.
• Simple flavors with spices that support digestion.
• No hard rules. No cleanses. No all or nothing.

What it is not: a fast, a detox, or a list of don’ts. We are choosing foods that feel kind to the gut and easy to live with.

The five rules for the week

1. Pair carbs with protein or healthy fat. Fruit with yogurt or nuts. Rice with beans, tofu, eggs, or fish if you include them.
2. Go easy on onions, garlic, and raw brassicas if they bother you. Cook them well or skip them this week.
3. Sip electrolytes in the heat. Choose still drinks over bubbly to reduce air in the belly.
4. Keep coffee low acid. Use my canned coconut “creamer” for a smoother cup.
5. Eat slowly and add a short evening stretch. Calm body, calm gut.

The 7 day meal map

Mix and match. Keep portions comfortable. Add herbs, lemon, olive oil, or avocado to taste.

Breakfast ideas

• Chia flax pudding with berries.
• Coconut yogurt with berries and a spoon of hemp or pumpkin seeds.
• Soft oats with peanut butter and cinnamon.
• Egg and avocado wrap if you include eggs.

Lunch ideas

• Lentil quinoa bowl with zucchini and herbs.
• Rice with tofu scramble or egg scramble and wilted greens.
• Mellow miso veggie soup with rice on the side.

Dinner ideas

• Baked salmon or white fish with potatoes and wilted greens if you include fish.
• Jackfruit “pulled” bowls with rice and sautéed peppers and zucchini.
• Bean free veggie chili over rice or quinoa.

Snack ideas

• Banana and walnuts.
• Rice cakes with hummus or avocado.
• Pear slices with almond butter.
• A small cup of coconut yogurt if you need something gentle at night.

Tip: use September produce. Grapes, pears, apples, and squash are in season and feel soothing when cooked lightly.

Hydration and electrolytes that fit desert life

I keep a simple mix in the fridge.

• Water.
• A tiny pinch of salt.
• A squeeze of lemon or lime.
• Optional one half to one teaspoon of date syrup for taste and quick carbs.

Sip through the day and during walks or hikes. If you prefer cold brew, try the low acid creamer below.

Low acid coffee creamer with canned coconut

Blend two cans of coconut milk with one half to one cup of water until it pours like a creamer. Add a small pinch of salt and a dash of vanilla. Shake before you use it. Keep it chilled. It makes coffee feel smooth and kind.

Gentle spices that love your gut

• Ginger: grate into tea, miso soup, and stir fries.
• Fennel: toast the seeds and sprinkle on rice or sip as tea.
• Cinnamon: add to oats, chia pudding, and baked apples.
• Turmeric: stir into lentils or a warm “golden” milk at night with coconut milk and a little honey or date syrup.

Use small amounts at first. Notice what feels best.

Simple prep in 60 minutes

• Cook a pot of rice or quinoa.
• Roast a tray of zucchini and squash until soft and sweet.
• Make two to four chia cups for grab and go breakfasts.
• Prep one protein for the week: tofu, eggs, or a simple fish bake if you include fish.
• Slice fruit and pack a few snack boxes for work.

Symptom tracker and wins

Each night, make a quick note.

• Bloat: none, mild, moderate, strong.
• Heartburn: none, mild, moderate, strong.
• Energy: one to five.
• Sleep: one to five.
• Steps or hike minutes: write the number.

You are watching for small wins. Less bloat. Calmer evenings. Better sleep. More steady energy at work.

Minimalist supplement notes

Food first. Keep it personal and simple.

• Vitamin B12 for mostly plant based eaters.
• Vitamin D3 based on your levels and sun exposure.
• Magnesium in the evening.
• Optional creatine monohydrate for strength and muscle support.
  Check with your clinician if you take medication or have health conditions.

Why this pairs with Hike Strong

This week is calm and flexible. Short weekday walks, two treadmills, and an easy hike every one to two weeks work beautifully with these meals. The hydration and electrolytes fit AZ heat. You will feel ready to move without feeling weighed down.

A gentle note

I am sharing what works for me as a healthy, natural, vibrant woman in my sixties. This is educational content, not medical advice.

Ready to try Calm Gut Week

Download my Calm Gut Week plan and tracker.

Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any changes to your diet, supplements, or lifestyle—especially if you have existing conditions or take medication.

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