Welcome To Week One
In week one, we are looking at some of the basics of a healthy gut and what it needs, as well as beginning our exercise program and mindfulness courses. As the weeks continue, we will be building upon the blocks that you have learnt the previous week. In addition, recipes will be provided each week so that by the end of the four weeks you will have a bank of delicious meals to try, starting with a full meal programme for this week.
Instagram Live: Good Gut Good Health
Join us for a livestream with CORU registered dietitian, Sarah Keogh, and Oonagh O’Hagan, Managing Director of Meaghers Pharmacy Group, for a discussion on how best to set yourself up for Good Gut Health in 2025.
Watch it on demand
Watch Sarah and Oonagh discussing Gut Health and Coeliac Disease
Hosted on Instagram
How Happy is Your Gut?
Sarah Keogh RD
January 2025
No one needs to tell people with coeliac disease about gut problems – from bloating and constipation to cramps and a everything in between, people with coeliac disease know all about it. Cutting out gluten solves (most) coeliac gut problems, but there is more to a healthy gut than just going gluten-free…
Did you know that a healthy gut is now linked to better mood, lower risk of several types of cancer, a healthy immune system, as well as being important when it comes to balancing weight? And although fibre is essential, it is not the beginning and the end of a good gut. There are lots of other things you can do to keep your gut healthy, happy and working for you.
In an ideal world a healthy gut goes to the loo once or twice a day, with little effort and what comes out is nice and formed. Sorry for the detail, but it’s always good to know what you are aiming for…constant changes, bloating and pain are not normal and do need some help.
Check in with your doctor or dietitian if you are struggling.
What can you do to make your gut happy?
Eat more fibre…
Although fibre is not the only thing your gut needs, it is pretty important. Studies show that most people eat less fibre once they start on a gluten free diet, often going from a large amount of intestinal hurry to a full intestinal stop. We see lots of people in the Coeliac Clinic with constipation after starting a gluten free diet. Lots of high fibre foods do contain gluten – breakfast cereals, brown bread, and so on. So where can you find gluten-free fibre? Fruit and vegetables are always a great place to start for fibre. You can also add gluten-free fibre with nuts and seeds, as well as beans and lentils. Fibre supplements can also be useful but do ask your dietitian before you start.
Eat different kinds of fibre…
Your gut is full of bacteria that are important for your overall health. These bacteria rely on the fibre you eat for food and no fibre means unhappy bacteria. But it is not just the amount of fibre – it’s the type.
Different bacteria like different kinds of fibre so it’s best if you can eat lots of different high fibre foods. Try to mix it up with your fruit and vegetables – eating different colours and different types. Try different seeds and nuts – sesame seeds, chia seeds, almonds, hazelnuts etc. This helps give all of your gut bacteria a chance to get their favourite food.
Eat Fermented Foods…
Fermented foods have substances in them that have been shown to support a healthy gut. Think of gluten-free sourdough or yeast bread, yoghurt, kefir, cheese, kombucha and sauerkraut. People eating these have more variety in their gut bacteria and an overall healthy gut.
Get Moving…
Did you know that your gut needs you to exercise too? Nothing makes a gut sluggish like staying still. This is one of the reasons people in hospital often struggle with constipation. Exercise helps to get blood moving though your gut, making it work better overall. Exercise also decreases stress – and let’s face it, stress can do all kinds of things to your gut. You don’t need to join a gym or spend a fortune on classes (although these will all help), a simple walk works wonders. Do aim to get some activity 4-5 days a week for at least 20 minutes.
Drink Some Water…
Or herbal tea, or anything that will help hydrate you. You need 1.5 to 2 litres of fluid everyday – that’s about 3 to 4 pints. Alcohol will dehydrate you, so it doesn’t count. Aim to get some plain water and then top up with some herbal teas throughout the day. Peppermint tea is great for a healthy gut and ginger and lemon in hot water is a lovely pick-me-up if you need it.
Chill…
There is nothing like stress for causing bloating, constipation and even diarrhoea in some people. You can’t take all the stress out of your life, but you can acknowledge that it’s there and see if you can do anything to help your gut feel better. As mentioned above, exercise is brilliant when it comes to relieving stress, but it’s worth thinking about anything else that you find calms, relaxes, or switches you off. It is different for different people – a bath, meeting friends, watching a comedy on TV, asking for help, yoga, joining a choir…find your thing and see what works for you.
Check out the rest of our articles over the next few weeks – we go into much more detail about how you can help your gut feel great.
Recipes
For Week One of this years course, we are providing a full week of recipes in a complete meal plan. These recieps all focus on high fibre, gut healthy ingredients – without giving up on flavour or variety.
Stuck for inspiration? Check out our recipe bank. This is not a menu plan but a collection of ideas that you can try as you go. We will add some new recipes each week along with more tips and a focus on a different aspect of nutrition from immunity to heart health.
The ingredients for all recipes can be found at our Recipe Partner for this year’s Minding Me, Gluten Free course, Dunnes Stores. You can shop their gluten free range at this link.
2025 Recipes Sponsored by:
Week One Physiotherapy - Balance
Join our physiotherapist Cathy for Balance exercises. Improving balance increases coordination and strength, making it easier to perform your daily tasks. Focusing on your balance can also help you to focus and clear your mind.
The information provided in these videos is intended for general guidance and educational purposes only. Always seek the advice of your own general practitioner, chartered physiotherapist, or other qualified health provider with any questions you may have regarding your medical condition or treatment.
As the creator of these videos, I am not liable for any injury or damage that may occur as a result of following the exercises or techniques demonstrated. Consult with your healthcare provider before starting any new exercise program, especially if you have any pre-existing health conditions or injuries.
These videos are not a replacement for individualised assessment and treatment provided by your own chartered physiotherapist or healthcare professional. By participating in these exercises, you agree to do so at your own risk.
Pilates Week 1
Exercise
Join Suzanne Clarke on your exercise plan as we cover everything from cardio and flexibility training to strength and overall fitness. Included in your programme are 3 video workout sessions per week where Suzanne takes you through movements and correct form as well as additional training days that include walking and core exercises.
In the couch to 5km you will begin your run walk program. Remember to allow time to warm up and cool down. Ideally 10 minutes either side of the given session (10 minute walk to warm up and 10 minute walk to Cooldown down).
Some of you will only do the exercise sessions and that is perfectly ok. If this is your choice, then I would advise that you still try to get in 10,000 steps per day on the cardio days.
You can, if you choose, pick one of the warm up sessions from your exercise days as the warm up before your cardio day. As mentioned above, a 10 minute slow walk works well for a Cooldown after your run/walk and will give plenty of time for those elevated heart rates to return to normal.
Remember to drink plenty of water after your cardio session to replenish the water lost through sweat on your run/walk session.
On your exercise session days, there are 2 levels of warmup session available to you. Level 1 and Level 2. Have a browse through the videos and pick the one that best suits your level.
If you feel you need a longer warmup you can always do Level 1 followed by Level 2 if your ability allows.
In week 1 – sessions 1 and 2 - there are 3 exercises per session. Each exercise is performed 12 times (12 reps). When you have finished the 12 reps, move straight onto the next exercise.
When you have finished the 3 exercises, take 30 seconds rest before you start your next set.
Complete 3 sets to finish.
Be guided by your abilities. If you need extra rest, you can add in extra rest between each exercise.
Make sure to have a bottle of water on hand and have a water break as needed and at the very least between each set.
All the exercises will be explained as you go through the videos so don’t be concerned if you don’t recognise the name of the exercise detailed in the days session.
The third session of the week will be at a much slower pace where we concentrate on core, mobility and stretching.
These sessions will be different every week and again all movements are fully explained during the video.
Feel free to put on your own music and once you are familiar with the session you can always mute the sound and just follow the movements.
Every week the exercises will progress to more advanced levels and the number of exercises will increase by 1 each week.
By week 6, the exercise sessions will have 8 exercises.
Enjoy your first week and the very best of luck with your health and fitness journey.
If you have any underlying health conditions (for example, osteopenia, osteoporosis, high blood pressure, diabetes to name but a few) or injuries please make sure to speak to your doctor or health professional before you start the program.
Feel free to contact me on suzanneclarkept@gmail.com with any questions or queries.
Week One Workout Plan
An Introduction To Mindfulness
- What is it?
- How can I be more present?
Thank you to our 2025 Sponsor: Symprove
