Ingredients:
3 apples
1 tsp cinnamon
1-2 tsp coconut sugar (optional)
1 Tbsp crushed nuts or seeds
Directions:
Hi everyone, hope you are all doing well during these unprescedented and trying times! In the midst of the Coronavirus right now, having a strong and healthy immune system is more important than ever!
There are steps you can take to make yourself healthier, and I’ve got a great series that focuses on a super important part of your immune health: your gut!
There has been a LOT of buzz about “gut health” lately … and for a very good reason.
Your gut health doesn’t affect just your digestion (although that’s super important) … but also your heart, your brain, your immune system, and even your mood.
And with a global pandemic happening, it seems like a good time to focus even more on our overall wellness!
You have about 100 trillion (!!!) microbes living in your gut right now. And there are about 1,000 different species of known gut bacteria.
(Fun Fact #1: if you were to weigh all the bacteria in your gut, they would weigh over 4 lbs (2 kg))!
Some of these bacteria are your personal army of helpers, digesting your food, making energy, and keeping your immune system strong.
And others are not-so-good, linked with digestive upset, inflammation, obesity, and even conditions like cardiovascular disease, diabetes, and asthma.
As you can imagine, you want to make sure your gut stays in balance, with more of the good guys than the bad guys!
YOU have the power to do just that with your food and lifestyle choices!
But now for fun fact #2 … your individual gut microbiome is like your fingerprint.
No one else’s is exactly the same.
All of us share about one-third of the same microbiota makeup – but two-thirds of your microbiota “fingerprint” are unique to YOU!
Even though we all have our own unique gut microbiome, the basic guidelines for keeping it in balance work for nearly everyone!
I’m going to be sharing a LOT more info about all of this in the coming weeks, but here’s a quick gut health checklist to get you started:
It’s amazing how everything works together, isn’t it?
Speaking of working together … you can still schedule a phone/online consult!
Now more than ever it’s a good time to DIG IN and stay focused on our health!
Foodie Challenge: Try This Old-New Superfood: Peas
It’s time to rethink our love-hate relationship with peas!
We love them because they add a lot of variety to our diets and contain a long list of nutrients, and sometimes we avoid them because we think they contain too many starchy carbs.
But, peas are one of the most nutrient-dense foods you’ll find … and when it comes to eating healthy, nutrient-dense is where it is at!
They’re high in fiber, a good source of plant protein, and they can help keep your blood sugar steady because of their low glycemic index!
The unique combo of nutrients in peas can help maintain heart, eye, brain and bone health while protecting against cancer, diabetes and blood disorders.
Our challenge this week is to eat a couple servings of peas, in whatever form makes you happy.
Get a load of this list of nutrients in a half-cup, for just 62 calories:
Fiber: 4 grams
Protein: 4 grams
Carbs: 11 grams
Vitamin A: 34% of the RDI
Vitamin K: 24% of the RDI
Vitamin C: 13% of the RDI
Thiamine: 15% of the RDI
Folate: 12% of the RDI
Manganese: 11% of the RDI
Iron: 7% of the RDI
Phosphorus: 6% of the RDI
You can eat peas raw, steamed, crispy and dried, and you can even drink protein-packed pea milk, which is now available in many grocery stores near nut milks. It’s a lot creamier than nut milks and doesn’t taste one bit like peas.
Are you in for this challenge? Let us know!
REFERENCE: https://www.todaysdietitian.com/newarchives/0516p66.shtml
This week we’re going to focus on making sure you have enough BULK in your diet! That’s right, we’re going to make sure we get enough fiber EVERY SINGLE DAY!
There are so many great reasons to eat enough fiber, but first, let’s go over the kinds of fiber.
First, there’s soluble fiber, which dissolves in water. It forms a gel-like material that helps lower your blood cholesterol and glucose levels. It’s found legumes, oats, citrus fruits, psyllium, barley, and apples.
Next, there’s insoluble fiber, which is the kind that keeps your internal plumbing humming by helping to boost your digestive system. You can find this kind of fiber in whole wheat flour, bran, beans, nuts, vegetables like cauliflower, green beans, and potatoes.
How much do you need every day? According to the Institute of Medicine, women need 25 grams of fiber daily while men need 38 grams. Most of us only get around 15 grams.
(Want to know how much fiber is in foods? Check out this Fiber-o-meter from WebMD: https://www.webmd.com/diet/healthtool-fiber-meter)
Now, if you don’t eat much fiber, be careful to slowly increase the amount you get each day, so you can avoid getting gassy and feeling uncomfortable.
Also, it’s really important to make sure you drink enough water when you boost your fiber intake, because fiber absorbs water from your system.
Here are some great reasons you’ll want to make sure you get enough fiber in your diet:
● Keeps your bowels moving regularly.
● Reduces your risk of hemorrhoids and diverticular disease.
● Lowers your cholesterol.
● Controls your blood sugar levels.
● Keeps you feeling full, so you are apt to eat less.
● Provides “food” for the healthy bacteria living in your gut, promoting a healthy immune system.
Are you in for the FIBER challenge?? Let’s shoot for 25 grams (women) and 38 grams (for men) each day this week! Leave a note in the comments if you’re participating!
“I was determined to know beans.”— Henry David Thoreau, The Bean-Field
How about you? How well do you know beans?
Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.
Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories.
Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.
What To Do With Beans
Many people avoid beans because they just don’t know what to do with them. Are you one of them? Keep reading:
If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.
Yours in good health,
Heather
Health Coach & AFAA Certified Personal Trainer
FitEffex@gmail.com
(508) 523-6143
