Where’s Your Protein?
Here’s the 101 when adding more plants to your rotation. No need to worry about adequate protein if you have incorporated more plant-based options into your routine. Whether or not you’re getting enough protein is a valid question, and one I am frequently asked as more become aware of how plant diversity plays a necessary role in the overall health of the gut microbiome. Soluble and insoluble fiber from whole foods is essential for feeding our microbes. During the digestive process, existing gut bacteria noshes on the fiber and create byproducts like short-chain fatty acids, which are crucial in facilitating the health benefits of the microbiota with better immune health and lower inflammation. The great news is that many whole plant foods contain the essential amino acids protein provides to aid growth, healing, and recovery. (1) Therefore, consuming more plants is a win for health, offering an array of perks. Protein is made up of chains of molecules called amino acids. There are 20 amino acids found in nature that the body uses to build protein. From the list of 20, 9 are essential, meaning since the body cannot produce them independently, we must get them from our diet. Whole food plant sources contain all nine essential amino acids our bodies cannot make on their own, but some do not offer them all-in-one shot like animal sources, so plant diversity is always encouraged. With variety, sufficient amounts can be met, plus you reap the rewards of polyphenols, omega 3’s, vitamins, antioxidants, and the healing power associated with more plant rotation. Rest assured, with diversity, you will likely meet those macro requirements throughout the course of the day. In addition, those gut microbes will be doing a happy dance when you feed your beneficial bacteria and enhance immune health while knocking out oxidative stress and inflammatory responses. Plant-based sources of higher protein quantities: Tofu/tempeh/ Seitan/edamame (complete protein)* Whole grains: quinoa & wild rice (complete protein), amaranth, oats millet, teff (complete protein), wheat, kamut & spelt Spirulina Nutritional yeast (complete protein) Black beans, kidney beans, chickpeas, peas Lentils Buckwheat (complete protein) Mung beans, sprouts, lima beans, adzuki Nuts (sparingly) Pistachios (complete protein) Nut milks Seeds (pumpkin, sunflower (complete protein), white watermelon seeds (complete protein), sesame) Flaxseeds, chia, hemp seeds (all complete protein), basil seeds (not complete, but exceptionally high in protein) Legume pasta Fruits and vegetables: artichokes, corn, broccoli, asparagus, brussel sprouts * Complete protein (all nine essential amino acid sources): For example, beans are not considered one of the independent sources of complete protein, but they can easily become complete when paired with whole grain rice. Rice can be a complete protein when combined with legumes (such as chickpeas) or lentils. As you embrace the benefits of more plant-based options, take confidence in the fact that eating a whole-food, plant-based rotation of beans, lentils, whole grains, and produce will surely support your protein goals. With variety, sufficient amounts can be met, plus you reap the rewards of polyphenols, omega 3’s, vitamins, antioxidants, and the healing power associated with more plant rotation. Rest assured, with diversity, you will likely meet those macro requirements throughout the day. In addition, those gut microbes will be doing a happy dance when you feed your beneficial bacteria and enhance immune health while knocking out oxidative stress and inflammatory responses. (1) https://www.wri.org/research/shifting-diets-sustainable-food-future
Chew, Chew, Chew
Why Chewing Your Food is So Important Contrary to popular belief, digestion starts in the mouth. The simple act of thoroughly chewing your food is a significant part of optimal digestion. We could most likely eliminate many of the digestive issues we face daily if we gave this function more effort and consideration. Depending on our foods texture and consistency, one should aim for about 20-30 chews per bite before swallowing. It may appear unnecessary and somewhat of a burden but if you are aware of the benefits chewing provides, you may rethink this vital function. Consciously chewing will aid in the digestion of your food. You knew I was going to state the obvious right off the bat, so now that fact is out of the way, let’s explore more of the perks and rewards associated with the action of properly chewing our food. You are preventing digestive issues from exacerbating even further. Indigestion, bacterial overgrowth, and bloating come from your stomach having to work hard to break down food into nutrients. Absorbing nutrients efficiently ensures more energy, growth, and healing. That feeling of fullness and satiation comes from your brain getting the proper signals from your stomach. Therefore, overeating is averted, and we support mindful eating practices. The art of chewing more effectively will increase the release of crucial digestive enzymes from saliva and in turn, one extracts more nutrients from their food. With increased saliva, swallowing easier does not aggravate the esophagus. There are many disadvantages associated with not chewing food effectively. Becoming more mindful will put you at a substantially lower risk of gastrointestinal discomfort and deflect the possibility of chronic illnesses and autoimmune disease. Why put yourself in that danger zone? Chew up and appreciate your food and its benefits. The sheer enjoyment of food should be celebrated with more intention. Your health is your responsibility, and every organ depends on a deeper awareness. Chew your food slowly and reconnect with the joy of eating.
Connecting Body, Mind And Spirit
Interpreting What This Means for You We have all heard the phrase “body, mind, and spirit,” but how does the wordage translate and pertain to your everyday? Whether you are in a state of chronic stress or constant bliss, your body, mind, and spirit are affected. Since most of us are NOT in the latter form of perpetual bliss, let’s ponder the following questions. Are you out of balance or working in synergy with the universe and equipped to handle whatever life throws at you? Are you a stress eater? Are migraines or headaches a typical part of your day? Do you roll any upsetting situation into a ball and figuratively swallow the pain/anger? Supporting the connection of a thriving body, mind, and spirit takes effort, so let’s explore. Mental health receives so much attention in the media, but how can we address our mental well-being a little more efficiently? Finding purpose or grasping how to decipher “the meaning of life” can quickly become a crisis of the mind. Perhaps enhanced calm will bring clarity so that direction and contentment become more apparent. Will every little thing fall into place with the development of spirit? And if our body is cared for appropriately, will the trifecta of efforts bring about a state of ‘blanketed comfort,’ where we feel a sense of peace, fulfillment, and balance in all aspects of our lives? When I’m stressed, my stomach is immediately upset. When that happens, I must take the time to acknowledge the imbalance and stop, doing what is necessary to alleviate the pain that manifests. Not finding a healthy way to cope will eventually show up negatively in facets of your overall wellness. Before negative situations take their toll, remember you are more than just your thoughts. Our bodies, emotions, and spirituality need tuning, maintenance, and nourishment. In turn, what proceeds is a human feeling whole, happy, and focused. How can I address what has happened? Can I take comfort in the fact that “this shall pass?” Can I put a stressful situation into perspective and attempt to calm my reactions? Let’s take faith in the fact that once the clouds move, the sunshine peaks through.Complementing your traditional self-care (exercise, hydration & nourishment) with various untraditional sources you are not familiar with but curious about (meditation, yoga, journaling) can do wonders for serenity. Many clients give me examples of what brings them calm. These are the tools that they use to initiate positive order. One has tried meditation several times but swears by her tennis game to soothe her spirit, and she’s 75! Another meditates religiously first thing in the morning. I have another client who stands by her home workout for 20-30 minutes daily to clear her head, yet that would never happen for me. I enjoy getting up early and driving to my small Pilates fusion classes, where these women are my support, community, and a satisfying workout. We also have a lot of laughs, bright and early. Laughter is one of the best ways to deliver that figurative medicine into your being. Other sources of diversion from the daily grind could include the following: The joy of a pet Decluttering Hosting a friend’s event or initiating a night out Spa escape, even if it’s a manicure; treat yourself! During Covid, I would set up a home spa experience and get creative. Anything is possible with a bit of imagination. Finding value and a favorable outcome to support body, mind, and spirit is a personal journey but necessary, meaningful, and the essence of balance. Find the symmetry most advantageous for you, connecting whole, happy, and focused.
Feed Your Brain
Brain Food, and Supportive Measures to Keep Your Mind Healthy With optimal brain health, necessary cognitive functions such as basic daily activities can become most favorable to you and, perhaps, those around you. To maintain balance physically and emotionally, let’s look at the essential footing of one’s daily food supply on and off the plate. Either way, nourishment is the fabric of our brains, impacting how we look, feel, the inner workings of sustenance and its effect on comprehension, memory, and emotions. Several critical cognitive core skills include collecting, storing, processing, and retrieving information, while our memory’s function is to store and retrieve data. A mental workout can get those creative juices flowing and could be the awakening your brain needs to flourish. Feeding your brain with knowledge puts its vast capabilities into action in addition to mastering or brushing up on something that brings you joy. Information improves mental awareness, reduces stress, and often relaxes the mind. Reading, crosswords Continuing education Challenging games like cards, scrabble, or a puzzle A thought-provoking documentary Learn a new language Meditation A new project or hobby. Even a new garden can mentally challenge the brain and inspire stimulus within. On the other hand, let’s not neglect physical exercise and the impact a consistent regimen can have on an able, fit, and limber body. With physical movement, whatever that may look like for you, exercise increases blood flow and oxygenates the brain. So, get out there and ride a bike, walk the dog, practice yoga, or sign up for some tennis lessons. Most of these suggestions offer both physical and social benefits. Furthermore, nourishing your brain with healthful food that does not cause inflammation will also affect performance. Remember, the connectivity between what nourishes your body and how your brain functions should be stable and sturdy. Eating poor quality, overly processed, and refined foods open the door to various health issues. Superfoods (berries, spinach, broccoli, sweet potatoes, quinoa, goji berries, avocados, ginger, beets, and beans) Antioxidant-rich foods (leafy greens, artichokes, cabbage, pumpkin, asparagus, squash, apples, cherries, plums, beans, and radish Omega 3’s (chia, walnuts, flaxseed, seaweed, brussel sprouts, spinach, guava, and berries) B’s for brain health (leafy greens, seeds, legumes, edamame, green peas, romaine lettuce, turnip, and bananas Whole grains Natural sources of lecithin. Lecithin is not only brain food but assists in breaking down cholesterol. Industrial-made soy lecithin is not the same. It is highly processed and made from cheap sources of soy (94% in the US), genetically modified often sprayed with glyphosate. Next time you pick up a protein bar, check your ingredients label for soy lecithin and pass. Look for: (organic, sprouted soybeans or tofu, wheat germ, sunflower seeds, and peanuts) Also, mentioning lingering stress relief always has an upside. We live in a society that tends to be attracted to chronic stress. Sources can be anything from a relationship, career, money, or family. Stress will drain one’s emotional resources and damage their brains and bodies. If you have anxiety that lasts for weeks or months, this could indicate chronic stress that will impact your overall health. Swallowing and not addressing emotions like anger, sadness, or loneliness will manifest in a not-so-positive way in your body. Seek professional help if you feel these feelings are negatively influencing your spirit. Ways to oust and release negative emotions that impact mental clarity include simple breathing exercises, a warm bath, laughing, massage, relaxing, and a great night’s sleep. Studies show that social media tends to cause more harm than good, so limit that time online and consider picking up the phone and calling an old friend for dinner, stimulating conversation, and an excellent meal. Win, win, win. Lastly, stay hydrated! Dehydration equates with memory loss. Well-hydrated bodies provide more energy, better clarity, and better functionality to the brain. Drink up! I am also elated to share another award presented to me this week from the National Indie Excellence Awards. Gut Driven won first place in the diet and nutrition category for 2023. Cheers!
Lifestyle Medicine
Lifestyle Medicine My foundation was fragile at one time, and my immune system was a mess, so I had to rebuild for myself, my present situation, and my future. With Gut Driven, you can recognize red flags and find support, empathy, and inspiration. Change starts with modifications, awareness, and commitment. The Mayo Clinic estimates that nearly 70% of Americans take prescription drugs. Dr. Greger, Lifestyle medicine doctor and author of Eat Not to Die, wrote that after ten years on the road trying to ‘train the trainers’ and turn the mindset of doctors to encourage more lifestyle medicine practices, his attempts were fruitless. He surmised that empowering the individual would be more effective. He speculated that by educating his audience on safe and simple lifestyle modifications, the average Joe could be a testament to the medical community. The true power of healthy living would be specific proof of well-being before pain management and long- term drugs are introduced. Dr. Greger’s words are one example of the inspiration that led me to author Gut Driven. I don’t have all the answers. You do, but I can support your decision to turn things around. I am not selling a magic elixir, and I certainly cannot transform your life, but I can help you shift gears. I will empower you with hope, my story, and practical advice and inspire you to make some substantial changes that, over time, will give you a renewed sense of optimism where your health is concerned. Nutrition is crucial. The food we consume can become a critical driver of poor health, inflammation, and chronic gut issues. Food is crucial but how do we further support our goals? Remove ultra-processed foods Introduce plant-based diversity Devote more time to self-care, balance, and a solid foundation One day at a time. Focus efforts on a more holistic approach that does not require restrictions but more of a renewed mindset. Your intentions and dedication will pay you back handsomely with optimal health, a robust immune system, energy, and long-term progress.
Healthy Aging
Healthy Aging What Factors Influence & Support Physical and Mental Health Some aspects of one’s physiology, such as genetics, are not in our control. However, circumstances within our reach could be exercise, preventative care, diet, and emotional health. Are these manageable intentions feasible when the target is healthy aging? Whatever age is gracing you now, it’s never too early or too late to support the benefits and independence associated with optimal health. Typically, we take our blessings and quality of life for granted until faced with adversity. Currently, is your health an asset or a liability? The decision to embrace your best health comes with goals, steps, action, and consistency. Sustaining that decision to back your best intentions comes with dedication and a healthy mindset. Behaviors and attitudes are shaped in a brighter light when pieces come together in a healthful way that spotlights balance, awareness, and education. Knowing what works best for you requires trial and error, but these steps actively bring you down a road where you can bounce back and decrease exposure to chronic pain, health risks, and disabilities. Get moving and become more active if that is a goal. Start small with a daily walk, yoga, or a bike ride. These activities do not require a gym membership and hold multiple benefits for any individual. Conversely, joining a club or gym could benefit those looking to engage in social activities with like-mind individuals. Making one new friend holds many perks, such as support, a sense of belonging, increased confidence, and a renewed purpose. Making favorable food choices outshines a highly processed convenience selection any day of the week. Electing to cook more at home also has many perks supporting physical and mental health. With many dietary theories, catching up in a trend is less rewarding than lifestyle modifications geared to your wants and needs. Bear in mind that maintenance is not only about weight. Fresh fruits, vegetables, lean proteins, whole grains, and healthy fats positively impact well-being and reinforce a healthy digestive system and hormonal harmony. Do not overrate the benefits of a good night’s sleep; consistent nighttime habits are imperative for immune health, alertness, and cognitive functions. Consistency with rest would involve a regular sleep schedule for quality Z’s. We all like to let off some steam here and there, but if tobacco use, alcohol, or recreational drugs are a regular daily part of your life, consider the premature aging aspects, inflammation, and dependency concerns these activities present on a long-term basis. Finding alternative ways to lower stress and boost emotional stability depends on a mindset craving renewed change. Self-care and overseeing attention to your mental health is a loving and brilliant way to support robust health. Regular interaction and social connections improve mood and relieve stress from loneliness and isolation. Physical activity, hobbies, journaling, social participation, and meditation are just a few ways to enhance serotonin and decrease cortisol in the body. Something as simple as tuning out from the news 24/7 can do wonders to improve mood. However, if signs of sadness and depression seem out of your control, it is critical to get evaluated by a healthcare professional. Feeding your overall spirit, mind, and body as healthy aging is a decision and practical commitment to your long-term wellness. Stay positive, live intentionally, and reduce your risk of chronic illness and cognitive decline by actively engaging your best health and happiness and living life to its full potential.
Progress, Not Perfection
Progress, Not Perfection No One is Without Flaws Too often, we are overly critical of ourselves and what we could have done differently. We dismiss our strengths and spend time condemning them instead of appreciating progress in any facet of our lives. If you always try to live up to a preconceived notion of perfection, you could hinder growth with unrealistic standards. Reevaluate and accept that your flaws are not the end of the world. Sometimes we must pivot to find what works best for our situations. Any achievements you make are progress. If you put in work to make headway in any area of your life, that is momentum, of which you should be proud. Let’s use exercise as an example. We know that movement has many benefits, yet sitting in front of the TV week after week and thinking about it is not a breakthrough. When you put your sneakers on after work and talk a walk around the block, you have taken a leap to increase vitality. Running a straight five miles your first time out might not be realistic for a newcomer and could be discouraging the next day when your body is overly sore and in shock. Baby steps are essential, and don’t compare yourself to others. The effort is underrated. Feeling fearful of change is natural, but taking one step at a time is the key to overcoming it. Focusing on what you’ve accomplished and reflecting on these efforts brings about satisfaction and growth, no matter how small the steps you took to get there. Find beauty in your imperfections, and the flaws of others. Make peace with yourself and the world around us. Flawed beauty is an attraction to what is imperfect. Embrace it and remember that your imperfections tell a story, show strength, wisdom, and resilience – undeniably beautiful.
Is Matcha For You?
Is Matcha For You? How About a Mushroom/Matcha Blend? It’s a double superfood powerhouse, so let’s explore why and consider if this combination could be for you. The following were questions I posed several weeks ago when I decided to give coffee a break. I have always enjoyed a cup of coffee (years ago, more than one) in the morning, and I did eliminate the beverage when I went through my 3-week Reset some time ago. I reintroduced but cut back considerably deciding that one a day was perfect for me. It’s more a ritual I look forward to and the boost of caffeine is the daily jump-start we all need, right? Preferably without the jitters, and lately I’ve been feeling a little too anxious and unsettled so while reading about the benefits of matcha and being immersed in a podcast about the medicinal benefits of mushrooms, I decided to give into the curiosity. Could one experience a noticeable mood-boost from ditching the java and transitioning to matcha/mushroom blend? Could this potent blend of antioxidants provide a long list of health benefits, sans the jitters? Could this tasty new blend deliver abundant healing properties that blow a good old cup of joe out of the water? I’m excited that the answer is YES, yes, and yes! The 101 on matcha/mushroom blends is as follows: Matcha is a fine powder made from green tea leaves. The dark green tea contains high levels of chlorophyll, caffeine and L-theanine. Since matcha is a much more concentrated form as opposed to green tea leaves, its antioxidant content is much higher. Of course, the caffeine content is higher, but you experience the boost of energy without the jitters often associated with coffee. The lack of jitters comes from the L-theanine. The combination of the caffeine (energy) and L-theanine (calm) work together to improve cognitive function and boost brain power. Flavonoids in matcha reduce inflammation, promote healthy gums, and limit the growth of bacteria in your mouth. Matcha is also touted for immune health, glowing skin, longevity, heart health and improved digestion. The basics on the healing benefits of mushroom blends goes on and on: Mushrooms contain potent antioxidants with copious benefits such as enriching liver health, sleep, enhanced memory, focus and concentration. These blends protect gut health and promote healthy digestion in addition to fighting inflammation and boosting immunity. Below are two brands (Click Link) I have tried and happily I look forward to the new earthy blend as I walk buy the coffee pot in the morning. Dark blends of coffee are still sitting in my pantry, but honestly when I look at the abundant healing values associated with this elixir, I’m more than happy to keep it in my rotation. Eco Taste Cherie Also included are two fun recipes I’m sharing using my Matcha/Mushroom Latte Matcha Mushroom Latte ½ cup water ½ cup plant-based milk 1 teaspoon matcha powder or matcha/mushroom blend 1 teaspoon maple syrup (optional) Warm: Combine water and milk and heat till hot. Pour over matcha powder and maple syrup and serve. If you have a milk froth, use this to create a café-style latte and save some serious $ Cold: Make your latte and serve over ice! Matcha Mushroom Latte Oatmeal 1 serving matcha/mushroom latte (above) 1/3 cup of oatmeal Make your latte (above), add to saucepan and when it starts to boil, add oatmeal (cook according to directions) You may want to add a little more (or less milk) depending on your preferred creaminess/thickness. Serve with fresh blueberries or fruit of choice.
Be the Change You Desire
Be the Change You Desire Lifestyle improvements go much deeper than dropping couple of pounds Gut health is a trendy subject. The marketing and explosion of gut-support-related products are positively overwhelming. Since digestive health is in fashion, we must be cautious. What works for someone else may not work for you. A personalized approach to well-being may save you from a lifetime of misinformation, a medicine cabinet of elixirs, supplements that could backfire, or popular diet trends that leave you frustrated and doubtful. From a marketing standpoint, profiting from this relevant topic appears to be “what’s en vogue.” Be careful of who you trust for your health regimen. Our resilient gut microbiome is fundamental to the harmony and balance of cognitive and physical functions. It needs your help, though, as you are the master of your domain. Awareness of bothersome internal issues, such as chronic symptoms, is often treated with meds. Could long-term medication be avoided with lifestyle interventions? For example, heartburn protocol is either over-the-counter aids or prescribed medicine. Continual (over three months) use of either can cause a severe depletion of vital stomach acid. In addition, acid blockers create a more alkaline environment in the stomach, where a more acidic habitat is needed to properly break down food into nutrients our cells need to thrive. When food is not processed correctly, the risk of malnourishment increases. One increases the risk of disorders such as Leaky Gut, an imbalance of good-to-bad bacteria, and autoimmune-related disease. Ironically, you are still band-aiding symptoms that diet and lifestyle adjustments could have addressed. Taking a stance on your health and becoming your best advocate must take priority. If you change nothing, nothing will change.
The 101 on More Healthy Meals at Home
The 101 on More Healthy Meals at Home Great idea, right? Now, let’s discuss expectations and realistic outcomes. If you intend to create more meals at home, apply practical meal planning and prep strategies. You have come to the right place! I am here to help demystify the process. Easier and more accessible come with planning around the staples in your home, reducing food waste, what inspires you, stepping outside your comfort zone on occasion, and ultimately diversifying your go-to and favorite nourishment. Where do we start? Let’s start with your favorite meals and recipes you’d like to try. Keep your favorite recipes and anything new you want to try in a folder on your computer or phone. Whatever works best for you produces the best outcome. Optimal planning and preparation come with a game plan. When we outline the strategy, we can gain a better grip on the execution. A new habit takes time to expedite, so don’t become discouraged if it doesn’t happen overnight. In my chef career, cooking in a new environment took time and patience. Having the most efficient inventory and keeping track of pantry staples, including what was fresh or frozen, was a must. Eventually, I was so prepared there was seldom a time when a meal couldn’t be whipped up in a pinch. What’s in your pantry? Taking inventory, cleaning out, and restocking creates a manageable atmosphere. Remember that feeling when you clean out your closet! After the initial work, the struggle of mealtime, which most fear, is made more accessible. Plan a weekly menu. Remember, trial and error are crucial here. Planning a menu for the week has perks, like readiness at the top of the list, eliminating food waste, and a game plan you can follow. Let your menu guide you, and you will likely follow that intention. In most instances, this method will work out beautifully; sometimes, it won’t. Don’t get discouraged on those occasions; remember, this is a favored process, and perfection is out the window. Buy fresh produce (and seasonal when available) and use staples in a meal planning rotation that benefits the consumer by using ingredients efficiently. For example, one night of veggie enchiladas (pg. 267) and another meal, quesadillas (pg. 252), using refried beans from your pantry will reduce waste. I like to also use refried beans for a Mexican stuffed sweet potato skin (pg.262). I can also use leftover, chopped, steamed veggies or vegetables from the freezer to add nutrients to the base of refried beans. Any leftovers (of your base) can also be frozen for another menu. You can find these recipes in Gut Driven with more tips and tricks for healthful productive meal prep and planning (pg. 61). Progress over perfection supports sustainability with overall health and making positive change. Cook once, eat twice. Make a meal that you can turn into leftovers for lunch the next day. Many recipes in my book encourage batch cooking and utilizing leftovers. Plan your menu based on your favorite and new recipes to try, but also base the menu around staples in your pantry. Budget tips? Great question and we should all be mindful of overspending, as grocery items have skyrocketed recently. I encourage bulk shopping when available, especially with staple items like rice, quinoa, nuts, seeds, and flour. Big box stores are great places to find things like this. Some are even becoming great places to find organic produce and convenient items like Siete chickpea tortillas in bulk. Plus, freezing what you don’t need that week helps prevent waste and become more prepared for the future. Use your imagination – Don’t toss leftovers. Turn them into lunch with a salad the next day, a soup or Buddha bowl-type dish. Search recipes and key in your leftover ingredients. When buying perishables, purchase what you need for the week. Don’t shop when you are hungry. Enjoy the process, find what works best for you, and practice your prep routine. You will find your groove in no time. What are my staples? In my pantry: white beans (dips, a quick pasta dish or soup), red lentils (soups and curries), rice & quinoa (soups, bowls, veggie meatballs or stir-fry) vegetable broth (soups, mashed potatoes) Frozen: peas, peas and carrots, riced vegetables, fruits for smoothies and nice creams. Go to every day fresh: Greens and lots of herbs for smoothies, salads or sides, potatoes for baked fries, mashed potatoes, or soups—fresh fruit. What are your pantry favorites and a tip you would like to share?