WHAT IS NON-ALCOHOLIC FATTY LIVER DISEASE?

Non-alcoholic fatty liver disease (NAFLD) is a condition characterized by the accumulation of excess fat in the liver of people who drink little to no alcohol. It is becoming increasingly common in many parts of the world, especially in Western countries, and is closely associated with obesity, type 2 diabetes, and other disorders that are part of the metabolic syndrome, including hypertension and hyperlipidemia (high levels of fat in the blood). It is estimated that 20% of adults in the US have NAFLD. 

NAFLD ranges in severity from simple fatty liver (steatosis), which is generally benign, to non-alcoholic steatohepatitis (NASH), a more serious form of the disease. NASH is characterized by liver inflammation and may progress to more severe liver damage, such as fibrosis (scarring of the liver), cirrhosis (advanced liver scarring that impairs liver function), and even liver cancer.

WHAT CAUSES NAFLD?

The exact cause of NAFLD is not fully understood, but it is believed to result from a combination of genetic, environmental, and lifestyle factors. Some of the key lifestyle risk factors include:

1. Obesity: Excess body fat, especially around the abdomen, is strongly associated with NAFLD. Obesity can increase the accumulation of fat in the liver, contributing to inflammation and liver damage.

2. Poor Diet: A diet high in saturated fats, trans fats, refined carbohydrates, and sugars can contribute to the development of NAFLD. Such diets can promote liver fat storage and worsen insulin resistance.

3. Physical Inactivity: A sedentary lifestyle can exacerbate the risk factors for NAFLD, such as obesity and insulin resistance. Regular physical activity helps in managing weight, reducing liver fat, and improving insulin sensitivity.

4. Insulin Resistance and Type 2 Diabetes: These conditions are closely linked with NAFLD. Insulin resistance, where the body's cells don't respond effectively to insulin, can lead to an increased accumulation of fat in the liver.

5. Metabolic Syndrome: This is a cluster of conditions including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels, which together increase the risk of heart disease, stroke, and NAFLD.

6. Excessive Caloric Intake: Consuming more calories than the body can use can lead to excess fat storage in the liver. Monitoring and managing caloric intake can help prevent and manage NAFLD.

7. Rapid Weight Loss or Extreme Diets: While weight management is crucial for preventing NAFLD, rapid weight loss or following extreme diets can stress the liver, potentially exacerbating liver issues.

HOW IS NAFLD DIAGNOSED? 

NAFLD is often diagnosed after noting abnormal liver function on blood tests, followed by some type of imaging study, such as a liver ultrasound.  However, since NAFLD often presents with no symptoms, especially in its early stages, it can go undiagnosed for years. When symptoms do occur, they may include fatigue, weakness, and discomfort in the upper right abdomen.

HOW IS NAFLD TREATED? 

Management and treatment of NAFLD typically focus on addressing the underlying risk factors, such as obesity and insulin resistance. Lifestyle changes, including a low fat, high fiber plant-predominant diet, weight loss, and increased physical activity, are the most recommended approaches. In more advanced cases, medications or surgery may be necessary, especially for those with NASH or cirrhosis.3 

SUMMARY

Given its growing prevalence and potential to progress to more serious liver disease, NAFLD is a significant public health concern, highlighting the importance of early detection and proactive management. Lifestyle modifications can help prevent NAFLD and is the first line of treatment recommended for managing NAFLD, underscoring their importance in maintaining liver health and overall well-being.

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The Best Ballpark Nachos

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WHAT IS COLLAGEN?

Collagen is a protein that plays a crucial role in the structure of various tissues in the body, including skin, bones, tendons, ligaments, and cartilage. It's the most abundant protein in mammals, making up a significant portion of our body's protein content. Collagen provides strength, elasticity, and structure. For instance, in the skin, it helps with elasticity and firmness, while in bones, it works alongside calcium to provide strength and flexibility. There are several types of collagen, each serving different roles in the body. Type I collagen, for example, is the most prevalent and is considered the strongest type, found in skin, tendons, bones, and other structures. Type II collagen mainly benefits cartilage, and Type III supports the structure of muscles, organs, and arteries.

HOW IS COLLAGEN MADE IN THE BODY?

Like any protein, collagen is made up of amino acids, which are the building blocks of proteins. The main amino acids found in collagen include:

1. Glycine: The most abundant amino acid in collagen, glycine makes up about one-third of collagen's composition. It plays a critical role in the formation of collagen's triple helix structure and is essential for the proper function of various biological processes.

2. Proline: This amino acid is crucial for collagen's stability, helping to maintain its triple helix structure. Proline can be converted into hydroxyproline, which is another important component of collagen.

3. Hydroxyproline: Derived from proline through a post-translational modification process, hydroxyproline is vital for stabilizing collagen's triple helix structure. It's almost exclusively found in collagen and contributes to its unique physical properties.

4. Alanine: Although not as abundant as glycine, proline, and hydroxyproline, alanine is still a significant component of collagen, contributing to its structure and function.

These amino acids work together to form the triple helix structure of collagen, which gives it the strength and elasticity necessary for its role in supporting tissues throughout the body. The high content of glycine, proline, and hydroxyproline distinguishes collagen from other proteins and is key to its ability to form strong fibers and networks that support the structural integrity of skin, bones, tendons, and other connective tissues.

The synthesis of collagen in the body also requires several important co-factors—nutrients that play a crucial role in the enzymatic processes that enable the production and proper formation of collagen. These co-factors include:

1. Vitamin C: Essential for the hydroxylation of proline and lysine residues in collagen molecules, a process critical for collagen's stability and strength. Vitamin C acts as a co-factor for the enzymes prolyl hydroxylase and lysyl hydroxylase, which are involved in collagen synthesis. Without adequate vitamin C, collagen production is impaired, leading to weakened connective tissue and, in severe cases, scurvy.

2. Copper: Plays a role in the enzymatic process that links individual collagen molecules into a strong, stable network. Copper is a co-factor for the enzyme lysyl oxidase, which is involved in the cross-linking of collagen and elastin fibers, contributing to the strength and elasticity of connective tissues.

3. Zinc: Essential for the activity of the enzyme collagenase, which is involved in the remodeling of collagen during repair and growth processes. Zinc also plays a role in DNA synthesis, cell division, and protein synthesis, all of which are important for the healthy production and maintenance of collagen.

4. Manganese: Acts as a co-factor for the enzyme prolidase, which is important for the recycling of proline for collagen synthesis. Manganese is also involved in the formation of lysyl oxidase, an enzyme necessary for the cross-linking of collagen fibers.

5. Silicon: Although its role is less direct, silicon has been found to contribute to the formation of collagen and the strengthening of connective tissue. It is believed to be involved in the synthesis and/or stabilization of collagen.

6. Sulfur: Found in amino acids such as methionine and cysteine, sulfur is important for the formation of collagen's disulfide bonds, which contribute to the stability and rigidity of the collagen structure.

A diet rich in these amino acids, vitamins and minerals can support the body's ability to produce and maintain healthy collagen levels, which is essential for the strength and elasticity of various tissues, including skin, bones, and connective tissues. 

SHOULD I TAKE A COLLAGEN SUPPLEMENT? 

The body naturally produces collagen, but this production decreases with age, leading to common aging signs such as wrinkles, weakening muscles, and joint problems due to the thinning of cartilage. Other factors like smoking excessive sun exposure, and poor nutrition can also diminish collagen levels in the body.

Due to its vital role in maintaining the structure and health of skin, bones, and joints, collagen supplements have become popular. These supplements, derived from sources like bovine, porcine, or marine animals, or synthesized in a lab, are believed to help improve skin elasticity, reduce wrinkles, and support joint and bone health. However, at this time, there isn't enough proof that taking collagen pills or consuming collagen drinks will make a difference in your skin, hair, or nails. 

So, if you don’t take a collagen supplement how can you help your body make collagen? Plant-based diets can provide the essential amino acids and co-factors necessary for collagen synthesis through a variety of foods. Although plants do not produce collagen themselves, they supply the nutrients needed for the body to produce its own collagen. Here are some plant-based foods rich in the amino acids and co-factors important for collagen production:

Amino Acids:

1. Soy products (tofu, tempeh, soybeans): High in glycine, proline, and lysine.

2. Legumes (beans, lentils, chickpeas): Good sources of lysine and proline.

3. Seeds (pumpkin, chia, sunflower seeds): Contain lysine and proline.

4. Nuts (cashews, peanuts, almonds): Provide arginine, which can be converted to proline in the body.

 Co-Factors:

1. Vitamin C:
   - Fruits: Citrus fruits (oranges, lemons), strawberries, kiwi, guava, and blackcurrants.

   - Vegetables: Bell peppers, broccoli, Brussels sprouts, and leafy greens.

2. Copper:

   - Nuts and Seeds: Sesame seeds, cashews, and sunflower seeds.

   - Legumes: Lentils and chickpeas.

   - Whole grains: Quinoa and whole wheat.

3. Zinc:

    - Legumes: Chickpeas, lentils, and beans.

    - Nuts and Seeds: Pumpkin seeds, cashews, and hemp seeds.

    - Whole Grains: Wheat germ, quinoa, and oats.

4. Manganese:

   - Whole grains: Brown rice, oatmeal, and whole wheat.

   - Nuts and Seeds: Pine nuts, pecans, and almonds.

   - Legumes: Black beans and chickpeas.

5. Silicon:

   - Whole grains: Oats, barley, and whole wheat.

   - Vegetables: Cucumbers, bell peppers, and leafy greens.

6. Sulfur:

   - Alliums: Garlic, onions, and leeks.

   - Cruciferous vegetables: Kale, broccoli, cauliflower, and cabbage.

Incorporating a diverse range of these plant-based foods into your diet can help ensure you're getting the necessary building blocks and co-factors for collagen production. In addition, these are the same high fiber, nutrient dense foods that can help prevent, treat, and even reverse many chronic diseases such as diabetes, heart disease, obesity, and some cancers.

SUMMARY

Collagen is a fundamental protein in the human body, serving as a key structural component of connective tissues such as skin, bones, tendons, ligaments, and cartilage. Its unique properties provide strength, elasticity, and resilience to these tissues, supporting their function and integrity. 

Overexposure to the sun, smoking, and an unhealthy diet can damage collagen, contributing to its breakdown. This damage, along with the natural decrease in collagen production as we age, can lead to wrinkles and issues with joints and bones, emphasizing the crucial role of collagen in preserving youth, strength, and well-being.

There isn't enough proof that taking collagen pills or consuming collagen drinks will make a difference in your skin, hair, or nails, but consuming a plant-based diet filled with nutrients that enhance collagen production can counteract these adverse effects and help maintain overall health and wellness.

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Quinoa chickpea & avocado salad

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The Doc and Chef took their show on the road to a very special audience - the men and women who serve our country. The US Air Force held their first Lifestyle and Performance Summit at the Defense Health Headquarters in Falls Church, VA in February and they invited Jim and Caryn to present on the importance of adding more plants to their plates. By demonstrating her Nutrient Dense Rainbow Salad (AKA, Anti-cancer Salad created for this Doc & Chef episode), Caryn built the recipe as Jim pointed out the main nutrients in each ingredient. It was very well received and every last sample was gobbled up!

What a cool experience!!

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WHAT IS TURMERIC?

Turmeric is a bright yellow spice that has been used for thousands of years as both a culinary ingredient and a medicinal herb. It comes from the root of the Curcuma longa plant, which is native to Southeast Asia, particularly India, where it has been cultivated for millennia.

This spice is a key component of many Asian cuisines, especially in Indian, Thai, and Persian dishes, where it imparts a warm, bitter taste and a vibrant color to foods. The cultivation of turmeric requires specific climatic conditions, including a considerable amount of rainfall and temperatures typically between 20°C and 30°C. The plants are harvested annually for their rhizomes, which can be used fresh or boiled and dried, then ground into the familiar powder form.

Today, while India remains the largest producer, consumer, and exporter of turmeric, the spice is also grown in other parts of Asia, Central America, and Africa.

WHAT ARE THE HEALTH BENEFITS OF TURMERIC?

Beyond its culinary uses, turmeric has been traditionally used in Ayurvedic and Chinese medicine to treat a variety of conditions, such as pain, inflammation, and digestive issues. Turmeric's active ingredient is curcumin, which is credited with many of the spice's health benefits, offering a natural remedy for managing inflammation and oxidative stress, conditions underlying many chronic diseases. Here are some of the key health benefits associated with turmeric:

1. Anti-inflammatory Effects: Chronic inflammation is thought to play a significant role in many chronic conditions. Curcumin can suppress many molecules known to play major roles in inflammation, potentially helping to prevent or manage conditions like heart disease, Alzheimer's disease, and various degenerative conditions.

2. Antioxidant Capacity: Curcumin is a powerful antioxidant that can neutralize free radicals due to its chemical structure. It also boosts the activity of the body's own antioxidant enzymes, thereby protecting cells from damage.

3. Improves Brain Function: Curcumin can increase levels of brain-derived neurotrophic factor (BDNF), a type of growth hormone that functions in the brain. Higher levels of BDNF may be effective in delaying or reversing brain diseases and age-related decreases in brain function.

4. Lowers Risk of Heart Disease: Turmeric may improve the function of the endothelium, which is the lining of the blood vessels. Endothelial dysfunction is a major driver of heart disease, involving an inability of the endothelium to regulate blood pressure, blood clotting, and various other factors.

5. Can Help Prevent Cancer: Some studies suggest that curcumin has effects on cancer development, growth, and spread at the molecular level. Research has shown that it can contribute to the death of cancerous cells and reduce angiogenesis (growth of new blood vessels in tumors) and metastasis (spread of cancer).

6. Aids in Arthritis Treatment: Given its potent anti-inflammatory properties, curcumin is beneficial in managing conditions that involve inflammation, such as arthritis. Several studies suggest that it can help alleviate symptoms of arthritis, sometimes even performing better than anti-inflammatory drugs.

7. Benefits Against Depression: Some research indicates that curcumin can boost the brain neurotransmitters serotonin and dopamine, which may help improve mood and alleviate depression symptoms.

8. Anti-aging and Longevity: Due to its potential to prevent heart disease, cancer, Alzheimer’s disease, and to reduce inflammation and oxidative damage, curcumin could contribute to longevity.

9. Skin Health: Turmeric has been used for centuries not only as a dietary spice but also in skincare due to its potent anti-inflammatory, antimicrobial, and antioxidant properties. It has been shown to be beneficial for skin conditions such as psoriasis, eczema, and acne and protect the skin from free radical damage, which is responsible for signs of aging, such as wrinkles and pigmentation. To incorporate turmeric into skincare, it can be used in various forms, such as powders, pastes, or infused into skincare products like creams, serums, and masks.

10. Gut Health: Turmeric, particularly its active compound curcumin, has shown potential benefits for gut health due to its anti-inflammatory, antimicrobial, and antioxidant properties. This is particularly beneficial for conditions such as irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis, where inflammation is a key concern. Additionally, turmeric enhances bile production, which can help improve the digestion of dietary fats, contributing to overall digestive health. Moreover, turmeric may aid in the balance of the gut microbiome, the complex community of microorganisms in the digestive tract, which is vital for digestion, vitamin production, and even mental health.
    

It's important to note that while turmeric and curcumin offer potential health benefits, the bioavailability of curcumin is relatively low, which means it's not easily absorbed by the body. Consuming black pepper with turmeric can enhance curcumin absorption by up to 2000%, thanks to piperine, a natural substance in black pepper, making it more effective. 

Additionally, some of the research demonstrating the health benefits of curcumin used high dose supplements. Although generally considered safe, high doses might not be suitable for everyone and could lead to some side effects or interfere with certain medications. As with any supplement or major dietary change, it's important to consult with a healthcare provider before beginning turmeric supplementation, especially for individuals with existing health conditions or those taking medication, to avoid potential adverse effects.

SUMMARY

Turmeric, renowned for its vibrant yellow hue and integral role in culinary traditions, is celebrated for its myriad health benefits, primarily attributed to curcumin, its active compound. It offers potent anti-inflammatory and antioxidant properties, which contribute to its efficacy in reducing the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s. Curcumin's ability to alleviate symptoms of arthritis and depression, enhance brain function, and improve skin health further underscores turmeric's versatile therapeutic potential. Additionally, turmeric supports gut health by soothing the gastrointestinal tract, balancing the gut microbiome, and facilitating healthy digestion. 

Again, it's important to consult with a healthcare provider before beginning turmeric supplementation, especially for individuals with existing health conditions or those taking medication, to avoid potential adverse effects.

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Roasted Turmeric Cauliflower with Tahini Drizzle

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🥦 It's that time of the year again, and I couldn't be more excited to share something truly special with you. If you've been following me for a while, you know I'm all about embracing a healthy, vibrant lifestyle. And there's one event I look forward to every year that encapsulates everything I stand for - The Vegan Health Bundle.

This isn't just any collection of resources; it's a carefully curated collection that I'm both proud to contribute to and ecstatic to promote. Why? Because it's the only bundle I participate in annually, thanks to the unparalleled expertise and passion of its contributors. From top-notch physicians and health care professionals to renowned chefs and trainers, this bundle is a goldmine of knowledge and inspiration.

What's Inside the Vegan Health Bundle?

Imagine having over 150 expertly crafted contributions at your fingertips, including exclusive coupons for vegan products, all for just $49. Yes, you heard that right! With a total value of over $8000, the Vegan/ plant-based Health Bundle offers an astounding 99.3% discount. This means you're getting each item for less than 40 cents - an offer too good to pass up.

But what makes this bundle stand out? It's vegan and oil-free, focusing on health and whole foods.. It's packed with new cookbooks, memberships, courses, and more. And let's not forget the exclusive, mew this year: our collector's edition group recipe ebook with over 60 spring-themed recipes you won't find anywhere else. This is a beautiful book!

Why This Bundle?

I choose to be part of this bundle because it aligns with everything I believe in - promoting a healthy, sustainable lifestyle. The Vegan Health Bundle is available from March 1 to March 10, making it a limited-time offer that you won't want to miss. Each year, the content is fresh, ensuring you're getting the latest and greatest in vegan health and wellness.

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Highlights You Can't Miss

• Exclusive Content: From video courses to live classes and interviews, dive deep into topics like gut health, infection protection, and the philosophy of plant-powered living.

• Culinary Exploration: Elevate your cooking with classes and techniques from some of the best plant-based chefs. I have been using this bundle for over a month now and have learned some very valuable tips!

• Lifestyle Overhaul: Beyond nutrition, this bundle offers insights into building muscle during menopause, understanding lab work, and more. There is even career advice and courses if you choose to move into a new career in plant-based wellness!

• Advocacy and Action: Empower yourself with content that goes beyond the kitchen, including vegan advocacy and actionable steps for a healthier planet.

Why Now?

The sense of urgency is real - this bundle is a once-a-year opportunity that disappears on March 10. But it's not just about the ticking clock; it's about the chance to transform your life. Whether you're looking to expand your culinary skills, deepen your understanding of health, or simply find new inspiration, the Vegan Health Bundle is your ticket to a brighter, healthier future.

My Personal Touch

I only align myself with what I truly believe in, and this bundle represents the pinnacle of health, knowledge, and community. It's an opportunity for us to grow together, learn from the best in the field, and make choices that not only benefit our health but the planet as well.

So, let's embark on this journey together. The Vegan Health Bundle isn't just a purchase; it's an investment in a healthier, happier you. And remember, it's only available for a limited time. Let's make this year our healthiest year yet!

There you have it, a heartfelt invitation to join me in exploring the Vegan Health Bundle. I say this with passion because I believe in the power of this bundle to transform lives. Let's embrace this opportunity and make a lasting impact on our health and the world around us.

WHAT ARE DIETARY OXALATES? 

Dietary oxalates, or oxalic acid, are naturally occurring compounds found in many plants and vegetables. They play a role in the defense mechanism of plants and participate in various metabolic processes.

ARE THERE ADVERSE HEALTH CONSEQUENCES FROM CONSUMING OXALATES?

Consuming high levels of oxalates can lead to several adverse health consequences, particularly for individuals with certain underlying conditions or susceptibilities. Here are some of the potential health issues associated with high oxalate consumption:

1. Kidney Stones: The most well-known issue associated with high dietary oxalate is the formation of kidney stones, particularly calcium oxalate stones. Oxalates can bind with calcium in the urine to form crystals, which can develop into stones. People who are prone to kidney stones are often advised to limit oxalate-rich foods.

2. Reduced Mineral Absorption: Oxalates can bind to minerals, especially calcium and magnesium, in the gastrointestinal tract. This binding can reduce the absorption of these minerals, potentially leading to deficiencies if high-oxalate foods are consumed in large amounts regularly.

3. Vulvodynia: There is some evidence suggesting a potential link between high oxalate consumption and vulvodynia, a chronic pain condition affecting the vulvar area in women. However, the evidence is not conclusive, and more research is needed in this area.

SHOULD I LIMIT MY OXALATE CONSUMPTION? 

It's important to note that for most people, consuming foods with oxalates does not cause problems, and these foods are an important part of a healthy diet. Only certain individuals may need to be cautious about oxalate intake. These include:

1. People with a History of Kidney Stones: Especially those who have formed calcium oxalate stones, the most common type of kidney stones. These individuals may be advised to limit oxalate intake to reduce the risk of stone recurrence.1

2. People with Certain Gastrointestinal Disorders: Conditions like inflammatory bowel disease (IBD), Crohn's disease, or a history of intestinal surgery can affect how the body handles oxalates and might necessitate a low-oxalate diet.

3. Individuals with Absorption Disorders: Certain disorders that affect nutrient absorption, such as celiac disease, might lead to increased absorption of oxalates.

If you do need to limit oxalate consumption, it is generally recommended that oxalate consumption should not exceed 50 mg a day. 

WHAT FOODS ARE HIGH IN OXLATES?

Foods that are high in oxalates include a variety of vegetables, fruits, nuts, seeds, grains, and legumes. It's important to note that the oxalate content can vary significantly among different foods and even within the same food depending on factors like soil quality and preparation methods. Here are some common high-oxalate foods:

It's important to remember that these foods also provide essential nutrients and have various health benefits. For most people, they can be a part of a healthy diet. 

HOW CAN YOU REDUCE THE OXALATE CONCENTRATION IN FOOD?

1. Reducing the oxalate content in foods, especially in vegetables, can be achieved through various cooking and preparation methods. Here are some effective strategies:

2. Boiling: Boiling is one of the most effective methods to reduce oxalate levels in foods. Oxalates are water soluble, so when you boil foods that contain them, a significant portion of the oxalates leaches into the water. It's important to discard this water after boiling and not use it for cooking other foods.

3. Steaming: While not as effective as boiling, steaming can also reduce oxalate content, though to a lesser extent. The advantage of steaming is that it may better preserve other nutrients compared to boiling.

4. Soaking: Soaking vegetables, grains, and legumes before cooking can help reduce oxalate levels. Soaking nuts and seeds, and then discarding the soak water, can also be beneficial.

5. Pairing with Calcium Rich Foods: Consuming calcium rich foods alongside high oxalate foods can help. Calcium binds with oxalates in the intestines, reducing the amount that is absorbed into the bloodstream and can contribute to kidney stone formation.

6. Fermentation: Fermenting high oxalate foods can reduce their oxalate content. Fermentation involves the action of bacteria or yeast which can break down oxalates.

7. Rinsing Canned Foods: For canned foods like beans, thoroughly rinsing them under running water can help reduce their oxalate content.

Remember, these methods might not completely eliminate oxalates and can also affect other nutrients in the food. For people who need to strictly control oxalate intake, such as those with a history of oxalate kidney stones, it's important to consult a healthcare provider or a dietitian for personalized advice. 

SUMMARY

Most people don’t need to worry about dietary oxalates. But if you do need to limit your oxalate intake because of an underlying medical condition like oxalate kidney stones, you can do so by choosing foods with a lower oxalate concertation and being sure to boil, steam, soak or ferment foods that are higher in oxalates. 

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SPINACH DAL RECIPE

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Our membership is built like a streaming service - you get a full library of plant-based cooking classes to watch whenever you want. PLUS, you gain access to upcoming interactive virtual cooking classes and a monthly accountability group call.

As a member you get:

• Complete library of all past virtual classes - stream them whenever you’d like!

• Free access to upcoming virtual classes

• Library of easy and quick recipes: 100 and growing

• Access to private Facebook group

• Monthly accountability check-in and support group Zoom call with Caryn

• Quarterly “Ask the Doc” call with Dr. Jim Loomis, our Medical Director

• A community of support

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WHAT ARE ANTINUTRIENTS?

Antinutrients are compounds found in foods, particularly in plant-based foods, that can interfere with the absorption of nutrients and digestion. While the term might sound negative, these compounds aren't necessarily harmful and can even have health benefits in some contexts. These compounds include:

• Lectins, which are a type of protein found in many plants, especially in seeds, legumes (like beans, lentils, and peanuts), and whole grains. They serve various functions in plants, acting as a natural defense mechanism. In the human diet, they are known for their unique ability to bind to carbohydrates, specifically to the sugars that make up the cell walls of many plants and animals.

• Phytates, also known as phytic acid, which are a natural compound found primarily in the seeds of plants. This includes whole grains, nuts, legumes, and some tubers and roots. Phytates bind to minerals and store them to support seedling growth until the plant can produce its own through photosynthesis. Also, like lectins, phytates contribute to the defense mechanism of plants against pests and pathogens.

WHAT ARE THE HEALTH CONCERNS AROUND ANTINUTRIENTS?

The health concerns regarding lectins and phytates primarily revolve around their ability to reduce nutrient absorption and potentially cause digestive issues, especially when foods containing high amounts are consumed improperly prepared. Here's a closer look at each:

•  Lectins

• Nutrient Absorption: Lectins can bind to the intestinal lining and disrupt the absorption of nutrients, particularly carbohydrates. They can bind with other nutrients as well, making them less available to the body.

• Gastrointestinal Distress: Lectins in raw or undercooked legumes can resist digestive enzymes, leading to gastrointestinal issues like bloating, gas, and diarrhea.

• Leaky Gut Syndrome: Some research suggests that lectins might contribute to leaky gut syndrome by binding to the intestinal lining, causing damage and increasing intestinal permeability, which might lead to an immune response and inflammation.

• Immune Response and Inflammation: Because they can bind to cells in the gut, lectins may trigger an immune response, leading to inflammation and allergic reactions in some individuals.

• Phytates (Phytic Acid)

• Mineral Deficiencies: Phytates can bind to dietary minerals such as iron, zinc, magnesium, and calcium, forming insoluble complexes that the body can't absorb. This can be particularly concerning in regions where diets are heavily reliant on phytic acid-rich foods like grains and legumes as primary mineral sources.

• Impact on Protein and Starch Digestibility: Phytic acid can also inhibit enzymes that are necessary for the breakdown of proteins and starches in the stomach, which can reduce the digestibility of these nutrients.

• Bone Health: Long-term consumption of diets high in phytates can lead to mineral deficiencies affecting bone health, potentially contributing to conditions like osteoporosis, especially if the diet is low in these minerals to begin with.

While phytates and lectins may have these potential adverse health effects, soaking, sprouting, fermenting, and cooking can reduce the levels of these compounds in foods while preserving or even enhancing their beneficial effects. 

ARE THERE HEALTH BENEFITS FROM CONSUMING LECTINS AND PHYTATES?

Phytates and lectins, often discussed in the context of their antinutrient effects, also have health benefits that are important to recognize. When consumed as part of a balanced diet, these compounds can contribute positively to health.

Health Benefits of Phytates (Phytic Acid)

• Antioxidant Properties: Phytates have antioxidant properties that help protect against oxidative stress and cell damage. This can contribute to reduced risk of chronic diseases such as cancer.

• Cancer Prevention: Some studies suggest that phytates may help in preventing the growth of cancer cells. They are believed to enhance immune function and may have a role in cell differentiation and slowing down the proliferation of cancer cells.

• Lowering Cholesterol: Phytic acid can bind to lipids and have a cholesterol-lowering effect, which can be beneficial for cardiovascular health.

• Prevention of Kidney Stones: By binding to minerals like calcium, phytates can help reduce the formation of certain types of kidney stones, particularly those composed of calcium.

• Regulation of Blood Sugar: There is some evidence to suggest that phytates can help in regulating blood sugar levels, which could be beneficial for individuals with diabetes or at risk of developing diabetes.

Health Benefits of Lectins

• Cellular Communication: Lectins play a role in cell-cell interaction, signaling, and immune response. They can bind to specific carbohydrate molecules on the surface of cells, facilitating communication and transport processes.

• Immune Function: Lectins are known to have a role in recognizing and binding to foreign pathogens, thus aiding in the immune response. Some lectins can bind to harmful bacteria or viruses, potentially preventing them from attaching to or entering human cells.

• Inducing Autophagy: Certain lectins have been found to induce autophagy, a process where cells clean out damaged components. This can be beneficial for cellular health and longevity.

• Growth and Repair: In plants, lectins are involved in growth and repair, and when consumed in moderate amounts, they can promote beneficial gut bacteria and have a prebiotic effect.

SUMMARY

In summary, while lectins and phytates can pose health concerns, especially when foods containing them are consumed raw or in large amounts, the risks are generally manageable through proper food preparation and a balanced diet. For most individuals, the nutritional benefits of foods containing these antinutrients far outweigh the potential negative effects. However, individuals with specific health conditions or dietary restrictions may need to pay closer attention to these compounds and consult healthcare professionals regarding their diet.

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Black bean bbq steak burger RECIPE!

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Caryn collaborates with advanced sommelier Wanda Cole-Nicholson on Fox 2 to show you how you can healthfully plant your plate and pair it well in 2024!

Giesen Zero Dealcolized Rose, New Zealand

• For those celebrating a completely dry January

• Wine made and alcohol is removed

• Average 6 oz glass is just under 30 calories

• Tasting notes of raspberry, pink strawberries and edible flowers

• Food pairing-rice paper veggie roll with spicy peanut sauce

• Veggies can be prepared ahead of time and used for other dishes

• Veggie roll is quick, filling, and delicious

Limestone Hill Chardonnay, Robertson Valley, South Africa

• For those having a damp January

• Dry white wine has the least amount of calories

• Notes of grapefruit and nuts

• Bright acidity and soft, rounder palate

• Food pairing-hummus

• Textural dish; chardonnay is a textural wine

• nuanced elegance ending with a delicate ripeness

• Who doesn’t love hummus? Especially this one.

• Snacks or hors d'oeuvres

• Filling, healthy, and delicious

• https://broadbent.com/our-producers/de-wetshof-estate/
  

Auctioneer Cabernet Sauvignon, Napa Valley, CA

• Dry, red wines can classify for damp January

• Lower alcohol-13.5% opposed to the typical 14.5-15%

• For those who love a big, bold, hearty wine

• Tannin, acidity, oak all lend complexity to the wine

• Food pairing-BBQ jackfruit sandwiches

• Easy to batch and use for other dishes-salads, tacos, etc.

• Savory nature of the dish stands up to a bigger, bolder wine

• https://broadbent.com/wp-content/uploads/2023/02/2019-Auctioneer-fact-sheet.pdf

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🍷 LEARN MORE ABOUT WINE IN THE NEW YEAR!

Email Wanda at Wanda@vinbev.net about group classes and tastings. Or, visit her website.

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To learn more, please visit us here.

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WHY IS CALCIUM IMPORTANT? 

Calcium plays several crucial roles in the body, making it an essential mineral for overall health.

Here are some of the key functions of calcium:

1. Bone Health: Calcium is vital for the development, growth, and maintenance of strong bones and teeth. About 99% of the body's calcium is stored in bones and teeth, where it provides structural support.

2. Muscle Function: Calcium is essential for muscle contractions, including the beating of the heart. It enables the muscles to contract by facilitating the binding of proteins within muscle cells.

3. Nerve Transmission: Calcium is necessary for the transmission of nerve impulses throughout the nervous system. It plays a role in the release of neurotransmitters, which are chemicals that transmit signals from one neuron to another.

4. Blood Clotting: Calcium is a key component in the process of blood clotting. It helps in the conversion of prothrombin to thrombin, an essential step in blood clot formation.

5. Vascular and Heart Function: Calcium is important for maintaining normal blood pressure and heart function. It helps in the relaxation and contraction of blood vessels, which is essential for normal blood pressure regulation.

6. Hormonal Secretion and Enzyme Function: Calcium assists in the secretion of various hormones and the functioning of enzymes throughout the body. These hormones and enzymes play a role in various bodily functions, from digestion to energy metabolism.

7. Cellular Function: Calcium plays a role in various cellular functions such as cell division, cell signaling, and maintaining the stability of cell membranes.

Adequate calcium intake is essential for maintaining these functions.

HOW MUCH CALCIUM DO WE NEED?

The amount of calcium an individual needs varies depending on age, gender, and life stage. The Recommended Dietary Allowances (RDAs) for calcium, as outlined by the National Institutes of Health (NIH), provide general guidelines:

• Infants:

• 0-6 months: 200 milligrams (mg) per day

• 7-12 months: 260 mg per day

• Children:

• 1-3 years: 700 mg per day

• 4-8 years: 1,000 mg per day

• 9-18 years: 1,300 mg per day

• Adults:

• 19-50 years: 1,000 mg per day for both men and women

• Men 51-70 years: 1,000 mg per day

• Women 51-70 years: 1,200 mg per day

• 71 years and older: 1,200 mg per day for both men and women

• Pregnant and Lactating Women:

• 18 years and younger: 1,300 mg per day

• 19 years and older: 1,000 mg per day

It's important to note that excessive calcium intake can lead to adverse health effects, such as kidney stones and can interfere with the absorption of other minerals like iron and zinc. Therefore, while ensuring adequate calcium intake is important, it's also crucial not to exceed the upper intake levels. For most adults, the upper intake level is set at 2,000 to 2,500 mg per day.

WHAT FOODS ARE HIGH IN CALCIUM?

Dietary sources of calcium are varied and can cater to different dietary preferences and restrictions. Here are some common sources:

1. Dairy Products: This is the most well-known group. It includes milk, cheese, yogurt, and kefir. Dairy products are among the richest sources of calcium.

2. Leafy Green Vegetables: Certain vegetables, especially dark, leafy greens like collard greens, turnip greens, kale, and bok choy, have significant calcium content. Spinach also contains calcium, but it's less available for absorption due to its high oxalate content.

3. Fortified Foods: Many foods are fortified with calcium, including plant-based milk alternatives (such as almond, soy, and rice milk), some cereals, orange juice, and tofu made with calcium sulfate.

4. Nuts and Seeds: Almonds, sesame seeds, chia seeds, and tahini (sesame seed paste) contain calcium.

5. Legumes: Beans, particularly white beans, chickpeas, and black-eyed peas, have notable amounts of calcium. Lentils also contain some calcium.

6. Dried Fruits: Some dried fruits like figs and apricots contain calcium.

7. Certain Grains: Amaranth and quinoa are grains that provide some calcium.

ARE THERE HEALTH RISKS ASSOCIATED WITH DAIRY CONSUMPTION?

Although dairy products contain essential nutrients like calcium, vitamin D, protein, and potassium, there can be health risks or concerns associated with dairy consumption.

Here are a few of the potential issues:

1. Lactose Intolerance: This is a common condition where the body lacks enough of the enzyme lactase, which is needed to digest lactose, the sugar found in milk. Consuming dairy products can lead to symptoms like bloating, gas, and diarrhea in lactose-intolerant individuals.

2. Allergy to Milk Proteins: Some people, especially children, can have an allergic reaction to the proteins in cow's milk. Symptoms can range from mild (such as hives or a rash) to severe (such as anaphylaxis).

3. High Saturated Fat Content: Full-fat dairy products contain high levels of saturated fats, which can contribute to increased levels of LDL cholesterol and a heightened risk of heart disease when consumed in excess.

4. Hormones and Antibiotics: Concerns are sometimes raised about the presence of hormones and antibiotics in milk. These concerns largely relate to farming practices and regulations vary by country.

5. Acne and Skin Conditions: Some studies suggest a link between consuming dairy products and acne development, although the evidence is not conclusive and more research is needed.

6. Ovarian and Prostate Cancer: Some research suggests a potential link between high dairy consumption and an increased risk of certain cancers like ovarian and prostate cancer. However, these findings are not definitive, and more research is needed to understand these relationships.

7. Bone Health Concerns: While dairy is a good source of calcium, there's ongoing debate about its effects on bone health. Some studies suggest that very high milk intake may not necessarily prevent osteoporotic fractures and might be linked to certain negative health outcomes, but these findings are not conclusive.

ARE THERE HEALTH RISKS ASSOCIATED WITH TAKING CALCIUM SUPPLEMENTS?

There are potential risks associated with taking calcium supplements, especially when taken in high doses or without medical supervision. Here are some of the key concerns:

1. Kidney Stones: High levels of calcium, particularly from supplements, can increase the risk of developing kidney stones, especially in individuals with a history of kidney stones.

2. Hypercalcemia: This is a condition characterized by abnormally high levels of calcium in the blood. It can cause various symptoms such as nausea, vomiting, confusion, and in severe cases, it can be life-threatening.

3. Cardiovascular Disease: Some studies have suggested that excessive calcium intake from supplements might be associated with an increased risk of heart disease. However, the evidence is mixed and more research is needed in this area.

4. Interference with Absorption of Other Minerals: High levels of calcium can interfere with the body's ability to absorb other minerals, such as iron, zinc, and magnesium.

5. Digestive Symptoms: Some people may experience gastrointestinal side effects like constipation, bloating, and gas when taking calcium supplements.

6. Interactions with Medications: Calcium supplements can interact with various medications, including bisphosphonates (used to treat osteoporosis), antibiotics in the fluoroquinolone and tetracycline families, blood pressure medications, and certain diuretics.

7. Exceeding the Upper Intake Level: It's important not to exceed the upper safe limits of calcium intake (usually 2,000-2,500 mg per day for adults, depending on age and sex) as it can lead to negative health outcomes.

For most people, dietary sources of calcium are sufficient and preferable to supplements. Supplements should be considered when dietary intake is insufficient. However, they should be used judiciously and ideally under the guidance of a healthcare provider. It's also important to balance calcium intake with adequate vitamin D, as vitamin D is necessary for the body to absorb and utilize calcium effectively.

SUMMARY

Calcium  plays a crucial role in building and maintaining strong bones and teeth, thereby reducing the risk of osteoporosis, especially in older adults and postmenopausal women. Calcium also supports muscle function, nerve signaling, and heart health. However, excessive intake of calcium, particularly from supplements, can pose risks. It may lead to hypercalcemia, a condition characterized by elevated calcium levels in the blood, which can cause kidney stones, constipation, and impaired absorption of other minerals. In rare cases, extremely high calcium intake can lead to kidney failure and cardiovascular issues. Ideally, you should get your dietary calcium mainly through plants to avoid the adverse health consequences associated with dairy consumption.

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TOFU SCRAMBLE RECIPE!

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Who doesn’t like a short cut?

If you know one thing about me, it’s that I love my fiber! FIBER IS SEXY and I encourage your to get 40 grams a day in! Many people look at me with big googly eyes when they hear me say this for the first time, others are mortified because it’s all they can do to get in the 15 or so that most Americans do.

Ah, the work around - a fiber supplement!

Fiber supplements are often used as a convenient way to increase dietary fiber intake, especially for those who struggle to consume enough fiber through their diet. However, getting fiber from whole foods is generally considered more beneficial for several reasons:

Whole foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, also contain a wide array of other essential nutrients like vitamins, minerals, antioxidants, and phytochemicals, making them incredibly nutrient dense. Fiber supplements usually lack this broad spectrum of nutrients.

There are different types of dietary fiber, such as soluble and insoluble fiber, each with its own health benefits. Whole foods typically provide a variety of fiber types, whereas supplements might contain only one type.

The fiber in whole foods is naturally balanced with other components like sugars, starches, and water, which can aid in digestion and absorption. This balance might be missing in fiber supplements.

Many studies have shown that diets high in fiber-rich foods are associated with lower risks of several diseases, including heart disease, diabetes, and certain types of cancer. Many of these diseases are caused by chronic inflammation and whole plant foods are just that — anti-inflammatory. While fiber supplements can help with bowel regularity and may provide some of the same benefits, they might not be as effective in offering the full range of health advantages.

Whole foods with fiber contribute to the health of the gut microbiome more effectively than fiber supplements. The variety of fibers in whole foods supports a diverse range of beneficial gut bacteria.

High-fiber foods tend to be more filling and lower in calories compared to processed foods, which can help with weight management. Fiber supplements might not have the same effect on satiety. Seriously, it’s the original diet food!

That said, fiber supplements can still be beneficial, especially for individuals who have specific dietary restrictions, have difficulty consuming enough fiber through their diet, or need to address certain digestive issues. They can help improve bowel regularity and may provide some of the health benefits associated with fiber intake. However, it's generally recommended to aim for getting most of your fiber from whole foods for overall nutritional balance and health.

As always, it's a good idea to consult with a healthcare provider or a dietitian before making significant changes to your diet or beginning any supplement regimen.

If you’re ready to begin feeling the benefits from adding more fiber to your plate, including boosting your health and losing weight, check this out.

Use this easy formula to help you get to your targeted 40 (and beyond!).

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Our membership is built like a streaming service - you get a full library of plant-based cooking classes to watch whenever you want. PLUS, you gain access to upcoming interactive virtual cooking classes and a monthly accountability group call.

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NUTRITION’S FAVORITE TEAM IS CLOSING THE GAP BETWEEN UNDERSTANDING THE science behind the HEALTH BENEFITS OF FOOD AND HOW TO APPLY THAT TO YOUR PLATE.

You can catch all the episodes here. We invite you to like and subscribe so that you don’t miss an episode

Vegan Eggnog Recipe

Ingredients:

• 2 cups almond milk (or any plant-based milk of your choice)

• 1/3 cup raw cashews, soaked for 4 hours and drained

• 1/3 cup maple syrup or agave nectar

• 1/2 cup coconut milk (full-fat for creaminess)

• 1/4 cup water

• 1 teaspoon vanilla extract

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon ground nutmeg, plus more for garnish

• 1/8 teaspoon ground cloves (optional)

• Pinch of salt

• Rum or bourbon (optional, for an alcoholic version)

Instructions:

Begin by soaking the cashews in water for at least 4 hours. This will soften them and ensure a smooth texture. Drain and rinse them before use. In a blender, combine the soaked and drained cashews milk, coconut milk, maple syrup, water, vanilla extract, cinnamon, nutmeg, cloves (if using), and a pinch of salt. Blend on high until the mixture is completely smooth and creamy.

Transfer the blended mixture to a pitcher and refrigerate for at least an hour. This allows the flavors to meld together and the eggnog to thicken slightly. Once chilled, give the eggnog a good stir or shake. Pour into glasses, and if desired, add a splash of rum or bourbon for a spirited version ;) . Garnish with a sprinkle of freshly ground nutmeg and a cinnamon stick.

🥦 Do you know about our STREAMING PLUS membership? 

Our membership is built like a streaming service - you get a full library of plant-based cooking classes to watch whenever you want. PLUS, you gain access to upcoming interactive virtual cooking classes and a monthly accountability group call.

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NUTRITION’S FAVORITE TEAM IS CLOSING THE GAP BETWEEN UNDERSTANDING THE science behind the HEALTH BENEFITS OF FOOD AND HOW TO APPLY THAT TO YOUR PLATE.

You can catch all the episodes here. We invite you to like and subscribe so that you don’t miss an episode

Nutrition’s favorite heath team is now closing the gap between understanding the science behind the health benefits of food and how to apply that to your plate on three new platforms!! This is so exciting! They have been picked up by AH! TV Network out of St. Louis and are streaming three times a week. AH! TV Streams to Roku, Fire TV, and Apple TV.

They are also on YouTube and you can always show your support by liking and following their channel!

The holiday season is a time of joy, family, and, let's face it, a lot of food. For those of us committed to a plant-strong diet, this time of year can pose unique challenges. But fear not! With a little planning and some savvy strategies, you can navigate the holiday season while staying true to your plant-based lifestyle. Here are five key tips to help you maintain your plant-strong diet during the holidays.

1. Prepare with Snacks & Water The holiday rush means long days of shopping and errands. To avoid the temptation of convenient, less healthy options, always carry plant-based snacks and water. Nuts, fruit, or even a small container of hummus and veggies can be a lifesaver. Staying hydrated and keeping your energy up with nutritious snacks will help you make better food choices. Don’t forget the cooler for your car! Here are more resources if you’re traveling or simply zipping around town.

2. Share Food Everyone Recognizes When attending or hosting holiday gatherings, bring a dish that's both plant-based and familiar to everyone. Think stuffed mushrooms, cowboy caviar, or a hearty bean chili. This spinach artichoke dip is always a winner! These universally loved dishes can be a hit with all guests, not just those following a plant-based diet. It's a subtle way to introduce plant-strong eating without alienating those unfamiliar with it.

3. Eat Before One of the oldest tricks in the book, but it works. Eating a healthy plant-based meal before heading to a holiday event can reduce your chances of indulging in non-plant-based foods. It's easier to resist temptation when you're not battling hunger.

4. Tell People You Like the Way It Makes You Feel When discussing your diet with curious friends and family, focus on the positive effects it has on your well-being. Explain how being plant-strong makes you feel more energetic, healthier, or more aligned with your ethical values. This personal testimony can be more effective than preaching about diet choices.

5. Point People Toward Movies for More Information Sometimes, a good documentary can articulate the benefits of a plant-based diet better than we can. Recommend films like "The Game Changers" to those interested in learning more. These films can provide a comprehensive and engaging overview of the benefits

Staying plant-strong during the holidays doesn't have to be a struggle. With these tips, you can navigate the festive season with ease and maybe even inspire others to consider a more plant-based lifestyle. Remember, the holidays are about celebration and joy, so enjoy your food, share with others, and celebrate the season in your own healthy, happy way.

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NUTRITION’S FAVORITE TEAM IS CLOSING THE GAP BETWEEN UNDERSTANDING THE science behind the HEALTH BENEFITS OF FOOD AND HOW TO APPLY THAT TO YOUR PLATE.

You can catch all the episodes here. We invite you to like and subscribe so that you don’t miss an episode!

Alzheimer's disease is a relatively common neurodegenerative disorder, especially among older adults. In 2020, about 50 million people had dementia, and most of them had Alzheimer's disease. Projections show this number increasing significantly in the coming decades due to the aging population.

WHAT CAUSES ALZHEIMER’S DISEASE?

Doctors and scientists don't understand the exact cause of Alzheimer's disease. It likely results from a combination of genetic, environmental, and lifestyle factors. Research on Alzheimer's disease is ongoing. Scientists continue to uncover more about its underlying causes of the disease.

Key factors that contribute to the development of Alzheimer's disease:

1. Amyloid Plaques: One of the hallmarks of Alzheimer's disease is the accumulation of abnormal protein deposits in the brain. Beta-amyloid plaques, the deposits, disrupt communication among brain cells. This causes inflammation and leads to cell death.

2. Tau Tangles: Another characteristic feature of Alzheimer's disease is the presence of abnormal tau protein tangles within brain cells. These tangles can disrupt the structure and function of neurons, contributing to cognitive decline.

3. Genetics: While most cases of Alzheimer's disease are not directly inherited, certain genetic factors can increase the risk of developing the condition. Mutations in specific genes, such as the APP, PSEN1, and PSEN2 genes, have been linked to familial or early-onset Alzheimer's disease. APOE4 is another gene variant that increases the risk of late-onset Alzheimer's disease.

4. Age: Age is the most significant risk factor for Alzheimer's disease. The risk of developing the disease increases significantly as people get older.

5. Cardiovascular Health: More and more evidence suggests that cardiovascular health is linked to Alzheimer's disease risk. Having conditions such as high blood pressure, high cholesterol, diabetes, and obesity might make the risk higher.

6. Lifestyle Factors: Certain lifestyle choices can impact the risk of Alzheimer's disease. These include physical inactivity, smoking, poor diet, and limited social engagement.

7. Head Trauma: A history of head injuries, especially repeated concussions or severe traumatic brain injuries, may be associated with an increased risk of Alzheimer's disease.

8. Inflammation and Immune System: Chronic inflammation and immune system dysfunction have been implicated in Alzheimer's disease. Some scientists think that long-term inflammation in the brain might cause the disease to worsen.

Research has found a link between the gut microbiome and Alzheimer's disease. Researchers do not fully understand this relationship.

Gut-Brain Connection and Alzheimer's Disease:

1. Gut-Brain Axis: The gut and the brain are connected through a bidirectional communication system known as the gut-brain axis. This communication occurs through various pathways, including the immune system, the nervous system, and the production of neurotransmitters and other signaling molecules.

2. Inflammation: An imbalance in the gut microbiome, known as dysbiosis, can lead to chronic inflammation in the gut. This inflammation may contribute to systemic inflammation and neuroinflammation.

3. Microbiome Composition: Some studies have observed differences in the composition of the gut microbiome in individuals with Alzheimer's disease compared to those without the disease. These differences include alterations in the abundance and diversity of specific microbial species.

4. Microbiome Metabolites: The gut microbiome produces various metabolites, including short-chain fatty acids (SCFAs) and other compounds. These metabolites can have a systemic impact on the body, including the brain. SCFAs, in particular, may have neuroprotective effects.

5. Amyloid Plaque Formation: Emerging research suggests that gut bacteria may influence the formation of beta-amyloid plaques in the brain, a hallmark of Alzheimer's disease. Some gut bacteria can produce substances that affect the aggregation of beta-amyloid.

6. Blood-Brain Barrier: Disruptions in the gut microbiome may contribute to increased permeability of the blood-brain barrier, potentially allowing harmful substances to enter the brain.

7. Neurotransmitters: Gut bacteria can produce neurotransmitters and other molecules that influence mood and behavior. Alterations in these pathways may affect cognitive function and emotional well-being.

While these findings are intriguing, the relationship between the gut microbiome and Alzheimer's disease is complex and not fully understood. The field of microbiome research is still evolving. More studies could establish causative links and better understand the mechanisms involved. The same dietary interventions that improve Alzheimer's symptoms can help maintain a healthy gut microbiome. 

Alzheimer's disease is a complex condition with multifactorial causes, and the interplay of these factors is not fully understood. Research into the causes and risk factors of Alzheimer's disease is ongoing. At this time, there is no cure for the condition. Detecting and treating the disease's symptoms early can enhance the lives of those affected and their families.

WHAT ARE THE SYMPTOMS OF ALZHEIMER’S DISEASE?

Alzheimer's disease is a progressive neurological disorder that primarily affects cognitive function, memory, and behavior. The symptoms of Alzheimer's disease typically worsen over time. Common symptoms and signs of Alzheimer's disease include:

1. Memory Loss: One of the earliest and most noticeable symptoms is difficulty remembering recent events, names of people, and important dates. Individuals with Alzheimer's may frequently forget information they once knew well.

2. Difficulty with Problem-Solving: People with Alzheimer's may have trouble solving simple problems or making plans. They may find it challenging to follow a familiar recipe or manage their finances.

3. Confusion about Time or Place: Individuals with Alzheimer's may become disoriented and lose track of dates, seasons, or locations. They may forget where they are or how they got there.

4. Difficulty with Language: People with Alzheimer's may struggle to find the right words to express themselves or may have trouble following or joining in on conversations. They may repeat themselves or struggle with vocabulary.

5. Poor Judgment: Individuals with Alzheimer's may make poor decisions, such as giving away money to telemarketers or neglecting personal hygiene and safety.

6. Misplacing Objects: It's common for people with Alzheimer's to put items in unusual places and then have difficulty finding them. They may accuse others of stealing their belongings.

7. Mood and Personality Changes: Alzheimer's can lead to mood swings, depression, anxiety, irritability, and even aggression. Personality changes may include withdrawal from social activities and a loss of interest in previously enjoyed hobbies.

8. Loss of Initiative: People with Alzheimer's may become increasingly passive and uninterested in initiating activities. They may require more prompting and assistance to engage in everyday tasks.

9. Difficulty with Visual and Spatial Perception: Alzheimer's can affect an individual's ability to perceive and navigate the world around them. They may have trouble judging distances, identifying objects, and distinguishing colors and contrasts.

10. Problems with Self-Care: As the disease progresses, individuals with Alzheimer's may have difficulty with basic self-care tasks, such as bathing, dressing, and grooming.

11. Wandering: Some individuals with Alzheimer's may wander and become lost, even in familiar places, which can pose safety risks.

12. Sleep Disturbances: Changes in sleep patterns, such as nighttime restlessness and daytime sleepiness, are common in Alzheimer's disease.

The progression of Alzheimer's disease varies from person to person. At first, symptoms may be mild and not noticed, but as the disease progresses, they become stronger and disrupt daily life. If you or someone you care about is having trouble with memory or thinking, it's important to see a healthcare expert. They can evaluate and diagnose the problem. Getting help early on can make life better for people with Alzheimer's disease.

HOW IS ALZHEIMER'S DISEASE DIAGNOSED?

The diagnosis of Alzheimer's disease typically involves a comprehensive evaluation by a healthcare professional, such as a neurologist or geriatrician. It can be a complex process that includes several steps to rule out other potential causes of cognitive decline and to confirm the presence of Alzheimer's disease.

Key steps in the diagnosis of Alzheimer's disease:

1. Medical History and Clinical Assessment: The healthcare provider will start by taking a detailed medical history, including information about the individual's symptoms, their onset, and their progression. They will also inquire about any family history of Alzheimer's disease or other cognitive disorders.

2. Physical Examination: A physical examination will be performed to assess overall health and to rule out any medical conditions or medications that might be contributing to cognitive impairment.

3. Cognitive Testing: Cognitive tests and assessments are used to evaluate memory, thinking, and problem-solving skills. The Mini-Mental State Examination (MMSE) and the Montreal Cognitive Assessment (MoCA) are examples of commonly used cognitive screening tools.

4. Neuropsychological Testing: In some cases, more extensive neuropsychological testing may be conducted to assess various cognitive functions in detail. This can help distinguish Alzheimer's disease from other types of dementia.

5. Laboratory Tests: Blood tests may be ordered to rule out reversible causes of cognitive impairment, such as vitamin deficiencies, thyroid disorders, or infections.

6. Brain Imaging: Imaging studies such as magnetic resonance imaging (MRI) or positron emission tomography (PET) scans may be used to detect changes in the brain. These imaging techniques can help identify brain abnormalities associated with Alzheimer's disease, such as atrophy (shrinkage) of specific brain regions or the presence of beta-amyloid plaques and tau tangles.

7. Cerebrospinal Fluid Analysis: In some cases, a lumbar puncture (spinal tap) may be performed to analyze cerebrospinal fluid for the presence of biomarkers associated with Alzheimer's disease, such as elevated levels of beta-amyloid and tau proteins.

8. Genetic Testing: Genetic testing may be considered, especially in cases of early-onset Alzheimer's disease or when there is a strong family history of the condition. Genetic testing can identify specific gene mutations associated with Alzheimer's disease.

9. Clinical Criteria: The healthcare provider will assess the individual's symptoms and test results against established clinical criteria, such as those outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) or the National Institute on Aging-Alzheimer's Association (NIA-AA) diagnostic guidelines.

Alzheimer's disease can only be definitively diagnosed through post-mortem examination of brain tissue, where the presence of beta-amyloid plaques and tau tangles can be confirmed. However, the combination of clinical evaluation, cognitive testing, and various diagnostic tools can provide a high degree of certainty in diagnosing Alzheimer's disease during a person's lifetime.

Early diagnosis is crucial as it allows for timely intervention and the initiation of appropriate treatments and support services to help manage the condition and improve the individual's quality of life.

CAN ALZHEIMER'S DISEASE BE PREVENTED?

Here are some strategies that may help reduce the risk of Alzheimer's disease:

1. Regular Physical Activity: Engaging in regular physical exercise, such as aerobic activities (e.g., walking, swimming, jogging), reduces the risk of cognitive decline and Alzheimer's disease. Exercise can improve blood flow to the brain and support brain health.

2. Mental Stimulation: Staying mentally active through activities like reading, puzzles, learning new skills, and social interactions may help protect cognitive function and reduce the risk of cognitive decline.

3. Quality Sleep: Prioritizing good sleep hygiene and getting sufficient restorative sleep is important for brain health. Sleep plays a role in clearing toxins from the brain.

4. Heart-Healthy Lifestyle: Managing cardiovascular risk factors, such as high blood pressure, high cholesterol, and diabetes, may help reduce the risk of Alzheimer's disease. A healthy heart often correlates with a healthy brain.

5. Social Engagement: Maintaining an active social life and staying connected with friends and family may support cognitive health. Social interaction and engagement can stimulate the brain.

6. Stress Management: Chronic stress can have negative effects on brain health. Learning stress management techniques, such as meditation, yoga, or relaxation exercises, may be beneficial.

7. Avoiding Smoking and Excessive Alcohol: Smoking and excessive alcohol consumption have been associated with a higher risk of cognitive decline and Alzheimer's disease. Quitting smoking and drinking alcohol in moderation are advisable.

8. Brain Health Supplements: Some studies have investigated the potential benefits of certain supplements, such as omega-3 fatty acids, vitamin D, and antioxidants, in supporting brain health. However, the evidence is mixed, and it's essential to consult with a healthcare professional before starting any supplements. 

   Regarding omega-3 supplements, many people use fish oil, but many fish oil supplements are contaminated with environmental pollutants. To minimize exposure to these pollutants, an algae-based omega 3 supplement is a better choice.

9. Cognitive Training Programs: Engaging in structured cognitive training programs designed to improve memory and cognitive skills may help maintain cognitive function as individuals age.

While these strategies may reduce the risk of Alzheimer's disease, there are no guarantees, and the effectiveness of prevention efforts can vary from person to person. Scientists are continuously studying new ways to prevent and treat Alzheimer's. Stay updated on their findings.

WHAT ABOUT DIET?

The MIND diet aims to reduce dementia and the decline in brain health that often occurs as people get older. This diet combines parts of two popular diets: the Mediterranean diet and the DASH diet. “MIND” stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.”

Here are some foods with potential brain health benefits:

Berries: Blueberries, strawberries, and other berries are high in antioxidants, including flavonoids and anthocyanins, which may help protect brain cells from oxidative damage.

• Leafy Greens: Dark leafy greens such as spinach, kale, and Swiss chard are rich in folate, vitamin K, and other essential nutrients that may contribute to cognitive health.

• Nuts: Nuts, especially walnuts, almonds, and hazelnuts, provide healthy fats, antioxidants, and vitamin E, which may have neuroprotective effects.

• Turmeric: Curcumin, a compound found in turmeric, has anti-inflammatory and antioxidant properties and has been studied for its potential role in brain health.

• Coffee: Moderate coffee consumption has been associated with a lower risk of cognitive decline and may have neuroprotective effects due to its caffeine and antioxidant content.

• Tea: Green tea, in particular, contains compounds called catechins that may have antioxidant and anti-inflammatory properties.

• Whole Grains: Foods like whole-grain bread, brown rice, quinoa, and oats provide complex carbohydrates and fiber that provide a steady source of energy to the brain.

• Beans and Legumes: Beans, lentils, and chickpeas are good sources of folate, iron, magnesium, and other nutrients that support brain health.

• Avocado: Avocados are rich in healthy fats, vitamin E, and other nutrients that may benefit brain function.

• Olive Oil: Extra virgin olive oil is a source of monounsaturated fats and antioxidants that may have a positive impact on brain health.

• Dark Chocolate: Dark chocolate with a high cocoa content contains flavonoids and antioxidants that may have cognitive benefits.

• Spices: Other spices like cinnamon, sage, and oregano are being studied for their potential role in cognitive health.

You also need to be sure you have an adequate source of B12 in your diet, which is very important for brain health. Older adults, vegetarians, vegans and people who have conditions that affect their ability to absorb vitamin B-12 from foods, should supplement with at least 500 mcg of B12 a day.  

CAN ALZHEIMER'S DISEASE BE TREATED?

Alzheimer's disease gets worse over time. Treatment helps with thinking, behavior, and daily activities. Treatment approaches may include:

Medications: Several medications are approved by regulatory agencies (such as the U.S. Food and Drug Administration) for the treatment of Alzheimer's disease. These medications can help manage symptoms and slow the progression of the disease in some cases. Commonly prescribed medications include:

• Cholinesterase Inhibitors: Donepezil (Aricept), rivastigmine (Exelon), and galantamine (Razadyne) are examples of cholinesterase inhibitors. They work by increasing the levels of acetylcholine, a neurotransmitter that is reduced in Alzheimer's disease, to improve memory and cognitive function.

• NMDA Receptor Antagonist: Memantine (Namenda) is an NMDA receptor antagonist that helps regulate glutamate activity in the brain, which can improve cognitive function and behavior.

• Psychiatric Medications: In some cases, individuals with Alzheimer's disease may experience mood and behavioral symptoms, such as depression, anxiety, or agitation. Psychiatric medications may be prescribed to manage these symptoms

• Behavioral and Cognitive Interventions: Non-pharmacological interventions are an essential part of Alzheimer's care. These interventions may include cognitive stimulation therapy, reminiscence therapy, and behavior management techniques to address challenging behaviors and improve the individual's overall well-being.

• Occupational Therapy and Rehabilitation: Occupational therapists can help individuals with Alzheimer's disease maintain their independence in daily activities for as long as possible. They can also suggest home modifications and assistive devices to enhance safety and functionality.

• Supportive Care: Providing a supportive and structured environment is crucial for individuals with Alzheimer's disease. This includes maintaining routines, ensuring safety in the home, and providing emotional support and companionship.

• Caregiver Support: Alzheimer's disease places significant demands on caregivers. Caregivers can get support and education to understand the disease, manage caregiving, and access respite care.

• Clinical Trials: Research into potential Alzheimer's treatments is ongoing, and individuals with Alzheimer's may consider participating in clinical trials to test experimental therapies and contribute to scientific knowledge about the disease.

But it's important to know that none of these treatments can cure Alzheimer's disease. They help slow its progression. This is why prevention is fundamentally important. 

SUMMARY

Alzheimer’s disease is a common, progressive neurodegenerative disease that typically affects older adults and causes cognitive decline and memory loss. There are many risk factors for Alzheimer’s, but the majority are lifestyle related. To prevent Alzheimer's, it's important to exercise, keep your mind active, socialize, sleep well, avoid smoking and excessive drinking, and eat a healthy diet with fruits, vegetables, whole grains, nuts, and healthy fats.

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Chocolate Chia Pudding!

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I have been writing recipes since I started STL Veg Girl back in 2011. For those of you who know me, you know that I say writing them feels like a punishment; after a session of playing a dash of this and a pinch of that and then translating that into exact words to get the same outcome of flavors and textures each time can be nothing less than maddening. Buuuut- it’s part of the job and I’m always glad that I give it 100%.

For you, I hope it pays off right away, for me it pays off later when I need a recipe for a client or class asap!

Enter the holidays.

Let’s get to it: There are my TOP 5 Thanksgiving Recipes!

5. Three Sisters Stew

"...legend these three plants when planted together thrive in the same way three sisters can be found to be inseparable. The Native Americans chose to plant corn, beans and squash in the same mounds, which created a sustainable system that provided for soil health and fertility. The connection of these three plants gives us a look back to how things were done when the America’s were first being inhabited and agriculture was in view as far as the eye could see."

4. Chocolate Pumpkin Pie Truffles

Forget the pie, take these Chocolate Pumpkin Pie Truffles to your Thanksgiving celebration! Little balls of pumpkin, vanilla and candied walnuts wrapped up in dark chocolate. More please!

3. This year’s winning Sweet Potato Casserole!

Just as it sounds! Holy moly, you’ll love this one! No leftover for sure!!

2. Roasted Brussels with Cashew Cream and Coconut Bacon

Wait, whaaaat?!

Oh, yes. It’s one of my all time favorites. A true (new) classic. Strap in, baby, this will really WOW your guests!

1. Plant-based Turk*y Roast

   This roast goes the distance. There is also a BONUS gravy recipe here too! Here’s a tip - make one more than you think you’ll need (why not, you have everything out anyway) and freeze it for later. This makes great sammiches!

I hope these give you as much as they have given me and my family and friends over the years. I wish you a happy thanksgiving full of laughter and love. Fill those plates with plants and be well. 💚

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👨🏼‍⚕️ 👩‍🍳 For a greater understanding between the science of nutrition and how to apply that to your plate, The Doc and Chef with Dr. Jim Loomis and yours truly, is something you’ll love. I invite you to like and subscribe.

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Nightshade vegetables belong to the Solanaceae family of plants and are known for containing certain chemical compounds called alkaloids, some of which can be toxic. There are several nightshade plants that are considered highly toxic and should not be consumed. Here is a list of some toxic nightshade plants:

1. Deadly Nightshade (Atropa belladonna): Also known as belladonna, this plant contains the alkaloids atropine and scopolamine, which can be extremely toxic and even lethal if ingested. It is not a vegetable and should never be consumed.

2. Jimsonweed (Datura stramonium): Jimsonweed contains tropane alkaloids, including scopolamine and hyoscyamine, which can cause hallucinations and severe toxicity if ingested. It is highly toxic and should be avoided.

3. Mandrake (Mandragora officinarum): Mandrake contains alkaloids such as atropine and scopolamine and has a long history of being associated with toxic effects. It should not be consumed.

4. Henbane (Hyoscyamus niger): Henbane contains hyoscyamine and other toxic alkaloids and is considered a poisonous plant.

5. Bittersweet Nightshade (Solanum dulcamara): This plant contains solanine and other glycoalkaloids and is considered mildly toxic. Ingesting large amounts can lead to symptoms such as nausea, vomiting, and diarrhea.

6. Black Nightshade (Solanum nigrum): Black nightshade contains solanine and other glycoalkaloids. While it is considered less toxic than some other nightshades, consuming large amounts can still lead to digestive discomfort and other symptoms.

7. Horsenettle (Solanum carolinense): Horsenettle contains toxic alkaloids and should be considered potentially harmful if ingested.

It's important to emphasize that the toxic nightshade plants listed above should not be consumed. Always exercise caution when foraging for wild plants, as some toxic nightshades may resemble edible ones.[1]

However, many nightshade vegetables are safe to eat. Here is a list of common nightshade vegetables:[2]

1. Tomatoes (Solanum lycopersicum)

2. Potatoes (Solanum tuberosum) - Note that potato greens (leaves and stems) can contain higher levels the alkaloid solanine and should be avoided.

3. Bell peppers (Capsicum annuum)

4. Chili peppers (Capsicum species) - Includes varieties like jalapeños, habaneros, and cayenne peppers. Chili peppers contain varying amounts of capsaicin, the compound responsible for their spicy heat. While capsaicin can cause a burning sensation and may exacerbate symptoms like heartburn or gastrointestinal discomfort in some individuals, it is not typically associated with systemic inflammation.

5. Eggplants (Solanum melongena) - Also known as aubergines in some regions.

6. Tomatillos (Physalis philadelphica) - Used in Mexican cuisine, often green and encased in a papery husk.

7. Paprika (Capsicum annuum) - A spice made from dried and ground bell peppers or chili peppers.

8. Pimentos (Capsicum annuum) - Often used as a stuffing for olives.

9. Goji berries (Lycium barbarum) - Sometimes considered a nightshade, though it's more closely related to tomatoes and potatoes.

There are many health benefits from eating nightshades when consumed in moderation as part of a balanced diet. Here are some potential health benefits associated with eating nightshades:

1. Nutrient Density: Nightshades are rich in essential nutrients. For example, tomatoes are a good source of vitamin C, potassium, and the antioxidant lycopene and bell peppers are high in vitamin C.[3]

2. Antioxidants: Some nightshades, like tomatoes and peppers, are rich in antioxidants. Lycopene, found in tomatoes, is a well-known antioxidant that may help protect against oxidative damage and reduce the risk of certain chronic diseases.[4]

3. Fiber: Many nightshade vegetables, such as potatoes and eggplants, are good sources of dietary fiber. Fiber is essential for digestive health and can help regulate blood sugar levels and promote feelings of fullness[5].

4. Heart Health: Consuming foods like tomatoes and peppers, which are low in saturated fats and high in antioxidants, fiber, and potassium, may contribute to heart health by helping to lower blood pressure and reduce the risk of cardiovascular diseases.[6]

5. Weight Management: Nightshade vegetables can be a nutritious addition to a weight management plan due to their low calorie content and high fiber, which can help control appetite and promote a feeling of fullness.[7]

6. Eye Health: Sweet potatoes and bell peppers, both nightshades, are good sources of nutrients like vitamin A and beta-carotene, which are important for eye health and may reduce the risk of certain eye disorders.[8]

It's important to note that while nightshades can offer health benefits, some people may be sensitive to solanine and other compounds in nightshades, and they may experience inflammation or worsened symptoms of inflammatory conditions, such as inflammatory bowel disease certain types of arthritis, after consuming nightshade-containing foods.[9] Cooking nightshades does reduce or eliminate the harmful alkaloids. If you suspect that nightshades are contributing to inflammation, consider eliminating them temporarily and monitoring your symptoms. Consulting with a healthcare professional or a registered dietitian can also provide personalized guidance on dietary choices and potential food sensitivities.

In summary, while there are some highly toxic nightshades that should be avoided, but there are many nightshade vegetables that provide health benefits, and most people can consume them without issue. However, there are some people with conditions such as inflammatory bowel disease and certain types of arthritis who do notice increased inflammation after consuming nightshades. For those patients, an elimination diet is often helpful in determining if nightshades are the actual cause.

[1] https://www.fs.usda.gov/wildflowers/ethnobotany/Mind_and_Spirit/solanaceae.shtml

[2] https://www.healthline.com/health/most-nutritious-nightshade-plants

[3] https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients

[4] Eur J Clin Nutr. 2007 Mar;61(3):295-303.

[5] . J Nutr. 2008 Mar;138(3):439-42.

[6] Mol Nutr Food Res. 2012 Feb;56(2):296-303.

[7] Nutr Rev. 2009 Apr;67(4):188-205

[8] Antioxidants (Basel). 2020 Oct 26;9(11):1046. 

[9] Dig Dis Sci. 2023 Jul;68(7):2853-2860

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The BEST Baba Ghanouj!

🥦 Do you know about our STREAMING PLUS membership? 

Our membership is built like a streaming service - you get a full library of plant-based cooking classes to watch whenever you want. PLUS, you gain access to upcoming interactive virtual cooking classes and a monthly accountability group call.

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• A community of support

To learn more, please visit us here.

Coronary artery disease (CAD) is a common type of heart disease that occurs when the blood vessels supplying the heart muscle (coronary arteries) become narrowed or blocked and is the leading cause of death in the United States. About 695,000 people in the United States died from heart disease in 2021. That’s one person every 33 seconds and represents 1 in every 5 deaths.[1]

RISK FACTORS FOR HEART DISEASE

Several risk factors can increase the likelihood of developing coronary artery disease. These risk factors can be categorized into modifiable and non-modifiable factors:[2]

Non-Modifiable Risk Factors:

1. Age: The risk of CAD increases with age, particularly for men over 45 and women over 55.

2. Gender: Men are generally at a higher risk of CAD than premenopausal women. However, after menopause, women's risk catches up to that of men.

3. Family History: A family history of CAD can increase your risk, especially if a close relative (parent or sibling) had CAD at a young age (before 55 for men and before 65 for women).

Modifiable Risk Factors:

1. High Blood Pressure (Hypertension): Uncontrolled high blood pressure can damage the arteries and increase the risk of CAD.

2. Smoking: Tobacco smoke contains chemicals that can damage the blood vessels and decrease the oxygen supply to the heart.

3. Metabolic Syndrome: This cluster of conditions, including high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol levels, is caused by insulin resistance and increases the risk of CAD.

4. Diabetes: People with diabetes have a higher risk of CAD due to elevated blood sugar levels that can damage blood vessels.

5. Obesity: Excess body fat, especially abdominal obesity, can lead to conditions like insulin resistance and contribute to CAD risk.

6. Physical Inactivity: A sedentary lifestyle can lead to obesity and other risk factors for CAD. Regular physical activity helps maintain cardiovascular health.

7. Stress: Chronic stress and poor stress management can contribute to CAD risk, as stress may lead to unhealthy coping behaviors (such as overeating or smoking).

8. Sleep Apnea: This sleep disorder is associated with an increased risk of CAD due to interrupted breathing during sleep

9. Unhealthy Diet: A diet high in saturated and trans fats, cholesterol, salt, and added sugars can raise the risk of CAD. Conversely, a diet rich in fruits, vegetables, and whole grains can reduce the risk.

10. High Cholesterol Levels: High levels of LDL (low-density lipoprotein) cholesterol, often referred to as "bad" cholesterol, are one of the major contributors to plaque buildup in the arteries.

It's important to note that having one or more risk factors doesn't guarantee that you will develop CAD, but it does increase your risk. Reducing modifiable risk factors through lifestyle changes and, if necessary, medical treatment can significantly lower your risk of coronary artery disease. Regular check-ups and consultations with a healthcare provider are crucial for managing these risk factors and maintaining heart health.

CHOLESTEROL

Cholesterol is a waxy, fat-like substance made by your liver and is essential for good health. Cholesterol is a type of lipid (fat) that is found in your blood and is an essential component of cell membranes throughout your body. It plays several important roles in maintaining overall health. Cholesterol is produced by the liver, and it is also obtained through the foods you eat.[3]

Cholesterol is essential for the following functions in the body:[4]

1.     Cell Membranes: Cholesterol is a structural component of cell membranes, helping to maintain their integrity and fluidity.

2.     Hormone Production: Cholesterol is a precursor for the synthesis of several hormones, including sex hormones (estrogen, progesterone, testosterone) and hormones that regulate metabolism (cortisol).

3.     Vitamin D Production: Cholesterol is converted into vitamin D when the skin is exposed to sunlight. Vitamin D is important for bone health, among other functions.

4.     Bile Acid Production: Cholesterol is used to produce bile acids in the liver, which are essential for the digestion and absorption of dietary fats.

While cholesterol is essential for various bodily functions, it's important to maintain a balance of healthy cholesterol levels. Elevated LDL cholesterol levels can increase the risk of heart disease, while higher levels of HDL cholesterol are associated with a lower risk.

MEASURING CHOLESTEROL IN THE BLOOD

It's essential to monitor your cholesterol levels regularly, especially if you have risk factors for heart disease. Cholesterol levels are typically measured in milligrams per deciliter (mg/dL) of blood. Normal cholesterol levels can vary slightly depending on the guidelines used by different health organizations, but here are generally accepted reference ranges for adults in the United States:[5]

1. Total Cholesterol:

   - Desirable: Less than 200 mg/dL

   - Borderline High: 200-239 mg/dL

   - High: 240 mg/dL and above

2. LDL Cholesterol (Low-Density Lipoprotein, often referred to as "bad" cholesterol):

   - Optimal: Less than 100 mg/dL

   - Near Optimal: 100-129 mg/dL

   - Borderline High: 130-159 mg/dL

   - High: 160-189 mg/dL

   - Very High: 190 mg/dL and above

3. HDL Cholesterol (High-Density Lipoprotein, often referred to as "good" cholesterol):

   - Higher levels are better.

   - For men: Ideally, it should be 40 mg/dL or higher.

   - For women: Ideally, it should be 50 mg/dL or higher.

4. Triglycerides:

   - Desirable: Less than 150 mg/dL

   - Borderline High: 150-199 mg/dL

   - High: 200-499 mg/dL

   - Very High: 500 mg/dL and above

It's important to note that these are general guidelines, and individual recommendations may vary based on a person's overall health, risk factors for heart disease, and other factors. Your healthcare provider will consider your specific situation when interpreting your cholesterol levels and determining the most appropriate treatment or lifestyle recommendations.

CAUSES OF HIGH CHOLESTEROL

Elevated LDL (low-density lipoprotein) cholesterol levels in the blood can be caused by a combination of genetic, lifestyle, and dietary factors. LDL cholesterol is often referred to as "bad" cholesterol because high levels of LDL can contribute to the buildup of plaque in the arteries, increasing the risk of coronary artery disease (CAD) and other cardiovascular problems. Here are some common causes of elevated LDL cholesterol:5

1. Diabetes: People with diabetes, especially type 2 diabetes, are at an increased risk of having elevated LDL cholesterol levels. High blood sugar levels can affect lipid metabolism.

2. Obesity: Being overweight or obese is often associated with elevated LDL cholesterol levels. Excess body fat, especially abdominal obesity, can lead to changes in lipid metabolism and higher LDL cholesterol.

3. Lack of Physical Activity: A sedentary lifestyle can contribute to higher LDL cholesterol levels. Regular physical activity can help lower LDL cholesterol and raise HDL (high-density lipoprotein) cholesterol, often referred to as "good" cholesterol.

4. Genetics: In some cases, elevated LDL cholesterol levels can be genetically determined. Familial hypercholesterolemia is a genetic condition that leads to very high LDL cholesterol levels from birth and significantly increases the risk of heart disease.

5. Liver Function: The liver plays a central role in the production and regulation of cholesterol in the body. Certain conditions that affect liver function can lead to elevated LDL cholesterol levels.

6. Dietary Choices: The foods you eat can have a significant impact on your LDL cholesterol levels. Consuming a diet high in saturated and trans fats (to learn more about trans fats, please see the blog post from our “Fat” episode), as well as dietary cholesterol, can lead to elevated LDL cholesterol. Foods such as meat, full-fat dairy products, fried foods, and commercially baked goods are examples of items that can increase LDL cholesterol.

WHAT ARE SATURATED FATS?

Saturated fats are a type of dietary fat that consists of saturated fatty acids. They are typically solid at room temperature and are often found in animal-based products and some tropical oils. Saturated fats have been associated with an increased risk of heart disease when consumed in excess, which is why dietary recommendations often advise limiting their intake. Here's more information about saturated fats:[6]

1. Chemical Structure: Saturated fats have no double bonds between the carbon atoms in their fatty acid chains. This means that each carbon atom in the chain is "saturated" with hydrogen atoms. This saturated structure gives these fats their solid form at room temperature.

2. Sources: Saturated fats are commonly found in the following foods:

   - Animal Products: Fatty cuts of meat, poultry with skin, whole milk, butter, cheese, and other dairy products.

   - Processed Foods: Many processed and fried foods, such as fast food items, baked goods, and certain snacks, contain saturated fats due to the use of oils and fats in food preparation.

   - Tropical Oils: Coconut oil and palm oil are high in saturated fats. They are often used in cooking and in the food industry.

WHAT ABOUT DIETARY CHOLESTEROL

The relationship between dietary cholesterol and heart disease has been the subject of extensive research and debate over the years. Here's a summary of the current understanding:[7]

1. Dietary Cholesterol and Blood Cholesterol Levels: Dietary cholesterol, which is found in animal-based foods like eggs, meat, and dairy products, can modestly raise blood cholesterol levels, specifically LDL (low-density lipoprotein) cholesterol, often referred to as "bad" cholesterol, in some people. However, the increase in blood cholesterol levels due to dietary cholesterol is relatively small compared to the impact of saturated and trans fats in the diet.

2. Individual Variability: People vary in their response to dietary cholesterol. Some individuals are "hyper-responders," meaning that their blood cholesterol levels may increase more significantly when they consume dietary cholesterol, while others are "hypo-responders" and experience minimal changes. It has been estimated that 15–25% of the population are hyper-responders to dietary cholesterol, which does increase their risk fro heart disease.

3. Overall Dietary Pattern Matters More: Current dietary guidelines and research suggest that it's the overall dietary pattern and the types of fats consumed (particularly saturated and trans fats) that have a more significant impact on heart disease risk than dietary cholesterol alone. A diet high in saturated fats, rather than dietary cholesterol, is associated with higher LDL cholesterol levels and an increased risk of heart disease.

4. Updates in Guidelines: In recent years, guidelines from organizations like the American Heart Association and the Dietary Guidelines for Americans have shifted their focus away from specific cholesterol intake recommendations. Instead, they emphasize reducing saturated fat intake and adopting a heart-healthy diet pattern, such as the Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diets, which are rich in fruits, vegetables, whole grains, and healthy fats.

In summary, the relationship between dietary cholesterol and heart disease is complex. While dietary cholesterol can influence blood cholesterol levels, its impact varies among individuals. Current dietary guidelines emphasize the importance of overall dietary patterns and the reduction of saturated and trans fats as primary strategies for reducing the risk of heart disease. However, it is still a good idea to limit your intake of dietary cholesterol, especially if you are at increased risk for heart disease.

LOWERING HEART DISEASE RISK

Here are several strategies that can help lower LDL cholesterol:[8]

1. Dietary Changes:

   - Reduce Saturated Fat Intake: Limit the consumption of foods high in saturated fats, such as fatty meats, full-fat dairy products, and fried foods.

   - Choose Healthy Fats: Replace saturated fats with heart-healthy fats, such as monounsaturated fats (found in olive oil, avocados, and nuts) and polyunsaturated fats (found in fatty fish like salmon, walnuts, and flaxseeds).

   - Increase Soluble Fiber: Foods rich in soluble fiber, like oats, beans, lentils, fruits, and vegetables, can help lower LDL cholesterol levels.

   - Limit Dietary Cholesterol: While dietary cholesterol has less impact on blood cholesterol levels than saturated fat, it's still a good idea to limit high-cholesterol foods like organ meats and egg yolks.

2. Maintain a Healthy Weight: Losing excess weight, particularly abdominal fat, can lead to improvements in cholesterol levels.

3. Regular Physical Activity: Engaging in regular physical activity can raise HDL (high-density lipoprotein) cholesterol (the "good" cholesterol) and lower LDL cholesterol. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

4. Quit Smoking: Smoking damages blood vessels and lowers HDL cholesterol. Quitting smoking can lead to improvements in overall cardiovascular health.

5. Limit Alcohol Intake: If you drink alcohol, do so in moderation. Excessive alcohol consumption can raise triglycerides and lead to high blood pressure.

6. Medication: In some cases, healthcare providers may prescribe cholesterol-lowering medications, such as statins or other drugs, to help lower LDL cholesterol levels. These medications may be recommended if lifestyle changes alone are insufficient or if you have very high LDL cholesterol or other risk factors for heart disease.

7. Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, like flax seeds, chia seeds, hemp seeds, walnuts or taking an algae-based omega-3 supplement, may have a modest effect on lowering LDL cholesterol. However, it's essential to discuss supplementation with your healthcare provider.

SUMMARY

Lifestyle modifications, including dietary changes, increased physical activity, and weight management, can often help lower LDL cholesterol levels. In some cases, healthcare providers may recommend cholesterol-lowering medications to manage high LDL cholesterol levels, particularly when lifestyle changes alone are insufficient. But remember that managing cholesterol levels is just one aspect of heart health. Comprehensive cardiovascular risk reduction also includes controlling blood pressure, managing diabetes, and adopting a heart-healthy lifestyle. Always consult with a healthcare provider for personalized advice on managing your cholesterol and overall cardiovascular health.

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[-1] https://www.cdc.gov/heartdisease/facts.htm

[2] J Diabetes Res. 2018 Dec 11;2018:2341230.

[3] https://www.cdc.gov/cholesterol/about.htm

[4] Nutrients. 2019 Jul 18;11(7):1645.

[5] Circulation. 2019 Jun 18;139(25):e1082-e1143

[6] J Am Coll Cardiol. 2020 Aug 18;76(7):844-857.

[7] Circulation. 2020 Jan 21;141(3):e39-e53. 

[8] J Am Coll Cardiol. 2017 Oct 3;70(14):1785-1822.

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JUST NOT EGGS RECIPE!

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• A community of support

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Diabetes has reached epidemic proportions. More than 37 million US adults have diabetes, and 1 in 5 of them don’t know they have it. Diabetes is the eighth leading cause of death and the leading cause of kidney failure, lower-limb amputations, and adult blindness in the United States. In the last 20 years, the number of adults diagnosed with diabetes has more than doubled.[1]

There are several types of diabetes, but the two most common are:

1. Type 1 Diabetes: This is an autoimmune condition where your immune system mistakenly attacks and destroys the insulin-producing beta cells in your pancreas. As a result, your body cannot produce insulin. Type 1 diabetes usually develops in childhood or young adulthood and requires lifelong insulin therapy.

2. Type 2 Diabetes: This type is characterized by insulin resistance, where your body's cells don't respond effectively to insulin. Initially, the pancreas tries to compensate by producing more insulin, but over time, it may not keep up with the increased demand. Type 2 diabetes is often associated with lifestyle factors such as obesity, a sedentary lifestyle, and genetics. It is more common in adults, although it can also occur in children and adolescents. More than 90% of patients with diabetes have type 2 diabetes.

The main symptoms of diabetes include increased thirst, frequent urination, unexplained weight loss, fatigue, and blurred vision. If left untreated or poorly managed, diabetes can lead to serious complications, including heart disease, stroke, kidney disease, nerve damage, eye problems, and problems with the feet and skin. If you suspect you have diabetes or are at risk, it's crucial to consult with a healthcare professional for proper evaluation, diagnosis, and management. Early diagnosis and appropriate management are essential for controlling blood sugar levels and preventing or minimizing complications associated with diabetes.

Diabetes is defined by specific criteria related to blood glucose (sugar) levels. These criteria are established by various medical organizations, including the American Diabetes Association (ADA) and the World Health Organization (WHO). The primary measures used to diagnose and classify diabetes are[2]:

1. Fasting Blood Glucose (FBG): This test measures your blood sugar level after an overnight fast (usually at least 8 hours). The diagnostic criteria for diabetes based on FBG levels are as follows:

   - Normal: FBG below 100 milligrams per deciliter (mg/dL)

   - Prediabetes (impaired fasting glucose): FBG between 100 and 125 mg/dL

   - Diabetes: FBG of 126 mg/dL or higher

2. Oral Glucose Tolerance Test (OGTT): In this test, a person fasts overnight and then drinks a sugary solution. Blood sugar levels are measured at fasting and at specific intervals afterward. The diagnostic criteria for diabetes based on OGTT are as follows:

   - Normal: 2-hour post-OGTT blood sugar below 140 mg/dL

   - Prediabetes: 2-hour post-OGTT blood sugar between 140 and 199 mg/dL

   - Diabetes: 2-hour post-OGTT blood sugar of 200 mg/dL or higher

3. Hemoglobin A1c (HbA1c) Test: This test measures the average blood glucose level over the past 2-3 months. The diagnostic criteria for diabetes based on HbA1c levels are as follows:

   - Normal: HbA1c below 5.7%

   - Prediabetes: HbA1c between 5.7% and 6.4%

   - Diabetes: HbA1c of 6.5% or higher

Prediabetes is an indication that a patient is developing insulin resistance.  1 in 3 adults in the US have prediabetes.  Prediabetics have an increased risk for many of the complications of type 2 diabetes. Left untreated, almost 40% will develop type 2 diabetes within 4 years.[3]  

So, what causes insulin resistance and type 2 diabetes?

Despite what many people perceive, the root cause is not sugar, it is the accumulation of fat in the muscle cells that makes those cells resistant to insulin. When we consume sugars (carbohydrates), we need insulin to “unlock” a door in our muscle cells to let in the carbohydrates so we can store them in the form of glycogen to use as energy. However, when we overconsume fat, some of that fat gets deposited in our muscle cells where it is not supposed to be. This fat in our muscle cells, called intramyocellular lipid clogs up the lock from the insulin, so insulin can no longer do its job, so the sugar levels in our blood start to rise and our pancreas starts to have to work extra hard to make more insulin. Over time, the pancreas can’t keep up and you develop type 2 diabetes.  There are other risk factors, such as genetics and physical inactivity, but at its core, insulin resistance is a food-borne illness. [4]

Treatment approaches for type 2 diabetes may include:[5]

1. Lifestyle Modifications:

   - Healthy Diet: Adopting a low-fat, high fiber diet that focuses on whole grains, legumes, fruits, vegetables, can help control blood sugar levels and can even reverse type 2 diabetes.

   - Regular Physical Activity: Engaging in regular physical activity, such as aerobic exercises (e.g., walking, jogging, swimming) and strength training, can improve insulin sensitivity and help control blood sugar. Aim for at least 150 minutes of moderate-intensity exercise per week.

   - Weight Management: Losing excess weight, if overweight or obese, can significantly improve insulin sensitivity. Even a modest weight loss of 5-10% of body weight can have a positive impact on blood sugar control.

2. Oral Medications:

   - There are several classes of oral medications (antidiabetic drugs) available to help lower blood sugar levels in people with type 2 diabetes. These medications work in various ways, such as increasing insulin sensitivity, reducing glucose production in the liver, and improving the release of insulin from the pancreas.

   - Common oral medications for type 2 diabetes include metformin, sulfonylureas, thiazolidinediones, DPP-4 inhibitors, SGLT-2 inhibitors, and GLP-1 receptor agonists.

   - The choice of medication(s) depends on individual factors, including blood sugar levels, side effects, and other health considerations. Healthcare providers will determine the most appropriate treatment plan.

3. Insulin Therapy:

   - In some cases, when blood sugar levels cannot be adequately controlled with oral medications or other therapies, insulin therapy may be necessary. Insulin can be delivered through injections or insulin pumps.

   - Insulin therapy aims to mimic the body's natural insulin production and may be used alone or in combination with other medications.

   - Routine checkups with healthcare providers are crucial for monitoring diabetes management, assessing overall health, and identifying any complications or changes in treatment needs.

It's essential for individuals with diabetes to work closely with healthcare providers to develop a personalized management plan and to take steps to prevent complications through healthy living practices. Diabetes management is a lifelong commitment, and successful management can help reduce the risk of complications and improve quality of life.

[1] https://www.cdc.gov/diabetes/basics/diabetes.html

[2] https://diabetes.org/diabetes/a1c/diagnosis

[3] Perm J. 2014 Summer;18(3):88-93

[4] Biophys Rep. 2015;1:90-98.

[5] BMJ Med. 2023 Sep 4;2(1):e000372

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Curried Chickpeas and Cauliflower with Arugula

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Colorectal cancer (CRC) is the second most common cause of cancer death in the United States. In 2023, approximately 153,020 individuals will be diagnosed with CRC and 52,550 will die from the disease.[1] Although CRC rates have been declining in older adults, they have been on the rise in patients younger than age 50.[2] This led the U.S. Preventative Services Task Force to change its recommendations in May 2021 for colon cancer screenings to begin at age 45.[3]

Colon cancer, like many types of cancer, is a complex disease with multiple factors contributing to its development. The exact cause of colon cancer is not always clear, but several risk factors have been identified that increase the likelihood of developing this disease. Here are some of the key factors and causes associated with colon cancer:[4]

1. Age: The risk of colon cancer increases with age. Most cases are diagnosed in individuals over the age of 50.

2. Family History: A family history of colon cancer or colorectal polyps (noncancerous growths in the colon or rectum) can increase the risk of developing the disease. This suggests a genetic predisposition to colon cancer.

3. Inherited Genetic Mutations: Certain inherited genetic mutations, such as those found in Lynch syndrome or familial adenomatous polyposis (FAP), greatly increase the risk of colon cancer. Individuals with these gene mutations have a significantly higher likelihood of developing the disease at a young age.

4. Personal History: Individuals who have previously had colorectal cancer or certain types of polyps are at an increased risk of developing colon cancer.

5. Diet: A diet high in red and processed meats and low in fiber may contribute to an increased risk of colon cancer. Conversely, diets rich in fruits, vegetables, and whole grains have been associated with a lower risk.

6. Lifestyle Factors: Several lifestyle factors can increase the risk of colon cancer, including smoking, excessive alcohol consumption, and physical inactivity.

7. Inflammatory Bowel Diseases (IBD): Chronic inflammatory conditions of the colon, such as Crohn's disease and ulcerative colitis, are associated with an increased risk of colon cancer, particularly if the inflammation is long-standing and widespread.

8. Obesity: Being overweight or obese is a risk factor for colon cancer, particularly in men.

9. Type 2 Diabetes: Some studies suggest a link between type 2 diabetes and an increased risk of colon cancer.

10. Certain Medications: Long-term use of certain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), may be associated with a reduced risk of colon cancer in some individuals.

11. Radiation Exposure: In rare cases, exposure to high levels of radiation, such as radiation therapy for previous cancers, may increase the risk of colon cancer.

Although there are many risk factors for developing CRC, lifestyle, especially diet, plays a very important role. Here are some foods and dietary factors that have been associated with an increased risk of colon cancer:[5]

1. Red and Processed Meats:

Red meat: Consumption of red meats such as beef, pork, and lamb, especially when cooked at high temperatures (grilled, fried, or broiled), has been associated with a higher risk of colon cancer.

Processed meats: Processed meats like bacon, sausage, hot dogs, and deli meats often contain preservatives and additives and are linked to an increased risk of colon cancer. These meats may also be high in saturated fats and salt.

2. High-Fat Diets: Diets high in saturated fats, especially from animal sources, have been associated with an increased risk of colon cancer.

3. Low-Fiber Diets: Diets that are low in dietary fiber, particularly from fruits, vegetables, and whole grains, may contribute to a higher risk of colon cancer.

4. Low Calcium Intake: Inadequate intake of calcium, which is found in certain leafy greens, has been associated with an increased risk of colon cancer.

5. Excessive Alcohol Consumption: Heavy alcohol consumption has been linked to an elevated risk of colon cancer. Limiting alcohol intake is advisable for overall health.

6. Sugar-Sweetened Beverages and Sugary Snacks: High consumption of sugary drinks and snacks may contribute to an increased risk of colon cancer, as they are associated with obesity and insulin resistance.

7. Low Vitamin D Levels: Low levels of vitamin D, which can result from insufficient sun exposure or inadequate dietary intake, have been linked to a higher risk of colon cancer.

8. High Salt Intake: Diets high in salt, often found in processed and salty foods, may increase the risk of colon cancer.

A healthy diet and lifestyle choices can play a significant role in reducing the risk of colon cancer. Here are some foods and dietary factors that have been associated with a lower risk of colon cancer:[6]

1. Fruits and Vegetables: Eating a variety of fruits and vegetables, particularly those high in fiber and antioxidants, can help reduce colon cancer risk. Examples include broccoli, kale, spinach, carrots, berries, and citrus fruits.

2. Whole Grains: Foods rich in whole grains like whole wheat, oats, brown rice, quinoa, and wholegrain cereals are high in fiber and may lower the risk of colon cancer.

3. Legumes: Beans, lentils, and peas are excellent sources of fiber and plant-based protein. They are associated with a lower risk of colon cancer.

6. Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, are good sources of healthy fats, fiber, and antioxidants.

7. Garlic and Onions: These Allium vegetables contain compounds that may have anticancer properties and may be associated with a reduced risk of colon cancer.

8. Turmeric:  Curcumin, a component of turmeric, has shown potential anticancer effects and may help protect against colon cancer.

9. Green Tea:  Green tea contains polyphenols, including epigallocatechin gallate (EGCG), which have been studied for their potential protective effects against colon cancer.

10. Berries: Berries like strawberries, blueberries, and raspberries are rich in antioxidants and fiber and may have a protective effect against colon cancer.

11. Probiotics: Fermented foods containing probiotics support a healthy gut microbiome, which can play a role in colon health.

Many of these foods are high in fiber, and as previously noted, low fiber intake is associated with an increased risk of developing CRC. In fact, for every ten grams of fiber added to your diet, your risk of suffering from colon cancer is lowered by around 10%! [7]The recommended daily intake of fiber is 30-40 grams per day. This well above the average fiber intake among Americans, which is around 16 grams per day for males and 13 grams per day for females.[8] Increasing fiber intake can have other health benefits, including reducing the risk of certain diseases such as heart disease, high blood pressure, type 2 diabetes, and can aid in weight management.[9]

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So, what is fiber? Fiber is a type of carbohydrate found in plant-based foods that cannot be digested or absorbed by the human body. Instead of being broken down and absorbed like other nutrients, fiber passes through the digestive system relatively intact.[10]  Dietary fiber can act as prebiotics. Prebiotics are non-digestible fibers that serve as a food source for beneficial bacteria in the gut, promoting their growth and activity. These beneficial bacteria, often referred to as probiotics, play a crucial role in maintaining a healthy gut microbiota.[11]

There are two main types of dietary fiber:

1. Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in the digestive tract. Soluble fiber can help regulate blood sugar levels and lower cholesterol levels. Good sources of soluble fiber include oats, barley, legumes (beans, lentils), fruits (such as apples, oranges, and berries), and some vegetables (such as carrots and Brussels sprouts).

2. Insoluble Fiber: Insoluble fiber does not dissolve in water and adds bulk to the stool, helping to prevent constipation and promote regular bowel movements. It can help maintain a healthy digestive system. Good sources of insoluble fiber include whole grains (such as wheat, brown rice, and quinoa), wheat bran, nuts, seeds, and many vegetables (such as broccoli, cauliflower, and celery).

Both soluble and insoluble fiber are important for overall health, and a well-balanced diet should include a variety of foods that provide both types of fiber. It is recommended to gradually increase fiber intake to allow the digestive system to adjust and to drink plenty of water throughout the day to support proper digestion and prevent discomfort.

In summary, following a high fiber, low-fat plant-forward and eliminating red and processed meats can significantly reduce the risk of developing CRC.  Individuals concerned about their risk of colon cancer should consult with a healthcare professional for personalized guidance and recommendations, especially if they have a family history of the disease or other risk factors. Regular screenings and early detection through colonoscopy and other screening methods are crucial for colon cancer prevention and early intervention.

[1] CA Cancer J Clin. 2023 May-Jun;73(3):233-254.

[2] American Society of Clinical Oncology Educational Book 40 (April 21, 2020) e75-e88

[3] https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/colorectal-cancer-screening

[4] https://www.cancer.org/cancer/types/colon-rectal-cancer/causes-risks-prevention/risk-factors.html

[5] J Gastrointest Oncol. 2022 Aug;13(4):2020-2032

[6] J Cancer Prev. 2022 Dec 31;27(4):208-220

[7] BMJ. 2011 Nov 10;343:d6617

[8] Nutr Rev. 2020 Aug 1;78(Suppl 1):29-36

[9] Nutrients. 2020 Oct 21;12(10):3209

[10] Nat Rev Gastroenterol Hepatol. 2021 Feb;18(2):101-116

[11] Gut Microbes. 2017 Mar 4;8(2):172-184

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learn how you can easily increase the amount of fiber you eat every day with the fiber formula

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RECIPE

Chickpea Chicken Salad

• 1 14 oz can chickpeas, drained and rinsed

• 1 stalk of celery, diced

• 1/4 cup walnuts, chopped small

• 1/4 cup tahini

• 1 tablespoon dijon mustard (regular is also ok)

• 1/4 small red onion, diced

• 1 large dill pickle diced (or 2 tablespoons dill relish)

• Heavy pinch of fresh ground pepper

• pinch of salt

Directions

Mash the chickpeas with a potato masher, leaving some in tact. Fold in the rest of the ingredients and mix well with your hands.
Chill and allow flavors to develop.

For a tuna salad twist, tear up a sheet of nori and mix in well.

Make a sammie: Tomato, onion, greens and whole grain crusty bread to prepare. Yum!!

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What the Heck is Buttermilk?

Buttermilk: it's not butter-flavored milk, okay? It's actually a little tart, kind of tangy, and super useful for both sweet and savory recipes. Originally, it was the leftover liquid after churning butter, but nowadays, it's basically souped-up milk with extra acidity. That acidity it helps things rise and makes your baked goods tender.

How Do I make it?

All you need is a cup plant-based milk and a tablespoon of something sour, like lemon juice or apple cider vinegar. Mix Let sit for about 10 minutes – allow it to curdle and you’ve got vegan buttermilk! Tip: use a higher protein milk like soy, pea or oat for great curdling.

What About the Vinegar?

Apple cider vinegar's your go-to for baking - versatile and flawless. White vinegar and lemon can be a solid second choice. Just steer clear of strong divas like balsamic or red wine vinegar; they're too overpowering.

Storage Tips and Freezer Hacks

Made too much? No worries! Slap it in a jar and stash it in the fridge for 3-4 days. You can freeze this stuff, too! Just remember, liquids expand when frozen, don't overfill your containers.

Troubleshooting 101

If it’s not curdling, don't panic! Let it sit out for a bit at room temperature, and if needed, add a smidge more acid.

Where Can I Use This?

From pancakes to cornbread and even some next-level vegan cakes, this stuff's a game-changer. Seriously, try it in your next recipe that calls for buttermilk and prepare to be amazed.

How Long WILL IT LAST?

In the freezer? Up to 3 months. In the fridge? About 3-4 days.

TYPES OF PLANT-BASED MILKS TO USE (OR NOT!)

• Soy Milk: It's like the granddaddy of plant-based milks. Thick, full-bodied, and ready to mingle with lemon juice like they're on a blind date. Just don't invite it to a tofu party; we don't want soy overload!

• Almond Milk: If soy milk is the granddaddy, almond milk is the cool aunt. Mild and nutty, but can be a little thin. It's like that aunt who tells you she's 'watching her figure' as she sneaks another cookie.

• Oat Milk: Imagine that oats and milk had a baby, and that baby was super creamy but had a stage where it could get a little—dare I say—slimy. Still, very hip and trendy, like the millennial of plant milks!

• Rice Milk: The watercolor painting of plant-based milks—light and subtle but kind of thin. Great for those who are allergic to everything under the sun but not the best for that thick, buttermilk tang.

• Coconut Milk: It's super rich but can make your muffins taste like a piña colada. Depending on your viewpoint, that's either a problem or a weekend.

Applesauce Replacing Oil?!

Ah, applesauce, the "I-can't-believe-it's-not-oil" of baking! 🍏

• Pros: Low in fat and calories and packed with fiber

• Cons: It can make your cake taste like it had an apple-flavored daydream. Cute, but maybe not what you were going for. And texture-wise, it's the friend who promises to help you move but then just brings a single cardboard box—somewhat helpful but doesn't quite pull its weight like oil does.

• Guidelines: A 1:1 swap with oil generally works. I would not advise adding more as your batter will be too thin.

BLUEBERRY WALNUT MUFFINS - YUM!!

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