Hypertension, commonly known as high blood pressure, is a medical condition where the force of blood against the walls of the arteries is consistently too high. Almost half of Americans over the age of 20 have high blood pressure, and poorly controlled high blood pressure (hypertension) can have serious and far-reaching effects on various aspects of health[1]. 

Blood pressure is measured in millimeters of mercury (mm Hg) and is expressed as two numbers: systolic pressure over diastolic pressure. The systolic pressure represents the force of blood against the arteries when the heart contracts (beats), and the diastolic pressure represents the force of blood against the arteries when the heart is resting between beats.

Hypertension is typically defined as follows:

1. Normal Blood Pressure: Systolic pressure less than 120 mm Hg and diastolic pressure less than 80 mm Hg.

2. Elevated Blood Pressure: Systolic pressure between 120-129 mm Hg and diastolic pressure less than 80 mm Hg. Elevated blood pressure indicates a higher risk of developing hypertension in the future.

3. Hypertension Stage 1: Systolic pressure between 130-139 mm Hg or diastolic pressure between 80-89 mm Hg.

4. Hypertension Stage 2: Systolic pressure 140 mm Hg or higher, or diastolic pressure 90 mm Hg or higher.

If either the systolic or diastolic blood pressure falls into different stages, the higher stage is used to categorize the overall blood pressure level. It's important to note that a diagnosis of hypertension is typically based on the average of two or more blood pressure readings taken on different occasions.

Hypertension is often referred to as the "silent killer" because it usually doesn't cause noticeable symptoms in its early stages, but over time, it can significantly increase the risk of various health complications. Here are some of the potential health effects of poorly controlled high blood pressure[2]:

1. Cardiovascular Disease: Hypertension is a major risk factor for cardiovascular diseases, including heart attack (myocardial infarction), heart failure, and stroke. Elevated blood pressure puts strain on the arteries, causing them to narrow and become less flexible, which can lead to blockages and reduced blood flow to the heart and brain.

2. Stroke: High blood pressure increases the risk of stroke by damaging blood vessels in the brain and promoting the formation of blood clots.

3. Heart Failure: Over time, the increased workload on the heart due to hypertension can lead to a weakened heart muscle and heart failure, where the heart's pumping ability is compromised.

4. Kidney Damage: The kidneys play a role in regulating blood pressure. Chronic hypertension can damage the blood vessels in the kidneys, leading to reduced kidney function and an increased risk of kidney disease.

5. Vision Problems: Hypertension can damage blood vessels in the eyes, leading to vision impairment or even blindness in severe cases.

6. Aneurysms: High blood pressure can weaken the walls of blood vessels, increasing the risk of aneurysms, which are bulges in the vessel walls that can rupture and cause life-threatening bleeding.

7. Peripheral Artery Disease (PAD): Hypertension can contribute to the narrowing of arteries in the legs and arms, leading to reduced blood flow and increased risk of infection, ulcers, and tissue damage.

8. Cognitive Decline: Chronic high blood pressure has been associated with an increased risk of cognitive decline and dementia later in life.

9. Sexual Dysfunction: Hypertension can contribute to erectile dysfunction in men and reduced sexual desire in both men and women.

10. Metabolic Syndrome: Hypertension is often a component of metabolic syndrome, a cluster of conditions that include abdominal obesity, high blood sugar, and abnormal cholesterol levels. These conditions collectively increase the risk of heart disease, stroke, and type 2 diabetes.

There are several lifestyle factors that can contribute to the development of hypertension. Making positive changes in these areas can help prevent or manage hypertension. Here are some key lifestyle risk factors:[3]

1. Diet High in Sodium: Consuming too much salt (sodium) in the diet can lead to fluid retention and increased blood pressure. Processed foods, fast food, and restaurant meals often contain high amounts of sodium.

2. Low Potassium Intake: A diet low in potassium-rich foods can disrupt the balance between sodium and potassium, which is important for blood pressure regulation.

3. Unhealthy Diet: Diets high in saturated fats, trans fats, cholesterol, and refined sugars contribute to obesity, high cholesterol, and insulin resistance, all of which can raise blood pressure.

4. Excess Body Weight: Being overweight or obese increases the risk of hypertension. Excess body fat can lead to insulin resistance and changes in blood vessel function.

5. Physical Inactivity: Lack of regular physical activity can contribute to weight gain and overall poor cardiovascular health, increasing the risk of hypertension.

6. Excessive Alcohol Consumption: Drinking alcohol excessively can raise blood pressure and contribute to other heart-related issues. Moderation is key; for most adults, this means up to one drink per day for women and up to two drinks per day for men.

7. Smoking: Smoking damages blood vessels and contributes to the development of atherosclerosis (narrowing and hardening of arteries), which can raise blood pressure.

8. Stress: Chronic stress and an unhealthy response to stress can lead to higher blood pressure. Stress hormones can narrow blood vessels and increase heart rate.

9. Lack of Sleep: Poor sleep quality and insufficient sleep can affect hormone regulation, leading to higher blood pressure. Sleep apnea, a sleep disorder, is also associated with hypertension.

10. Caffeine Consumption: While moderate caffeine consumption is generally safe for most people, excessive caffeine intake from energy drinks, sodas, or strong coffee can temporarily raise blood pressure.

11. Chronic Kidney Disease: Conditions that affect kidney function can lead to higher blood pressure. The kidneys play a crucial role in regulating blood pressure.

12. Age: The risk of hypertension increases with age. This is often related to changes in blood vessels and other physiological factors.

And when it comes to potassium and sodium, research suggests that ratio of potassium to sodium in your diet is more important in attaining and maintaining a normal blood pressure than just sodium by itself.  It is felt the optimal dietary ratio is between 2 -3 to 1, which means you should try and consume 3000-4500 mg of potassium to 1500 mg (or less) of sodium.[4]

If you have high blood pressure, it's crucial to work closely with a healthcare professional to develop a personalized plan to control it and reduce the risk of associated health complications.

In addition to helping regulate blood pressure, potassium plays a vital role in maintaining other bodily functions and promoting overall health. Here are some other reasons why potassium is important for our health[5]:

1. Reducing Stroke Risk: Consuming potassium-rich foods has been associated with a reduced risk of stroke. This is likely due to its role in maintaining proper blood pressure and cardiovascular health.

2. Muscle Function: Potassium is essential for normal muscle contraction, including the contractions of the heart. It helps maintain proper heart rhythm and supports the proper functioning of skeletal muscles.

3. Nerve Function: Potassium is involved in transmitting electrical signals in the nervous system. It helps ensure proper nerve impulse transmission, which is important for various processes including muscle movement and sensory perception.

4. Fluid Balance: Potassium helps regulate fluid balance in and around cells. It works in conjunction with sodium to maintain the right balance of fluids and electrolytes in the body, which is crucial for proper cell function and maintaining healthy blood pressure levels.

5. Bone Health: Some studies suggest that a diet high in potassium-rich foods might help preserve bone mineral density, reducing the risk of osteoporosis.

6. Kidney Function: Potassium is necessary for maintaining healthy kidney function. The kidneys play a crucial role in regulating potassium levels in the body, helping to eliminate excess potassium through urine.

7. Acid-Base Balance: Potassium helps maintain the body's acid-base balance, which is important for overall pH regulation and metabolic processes.

8. Digestive Health: Adequate potassium intake can promote proper digestion and help prevent constipation by supporting smooth muscle contractions in the digestive tract.

9. Blood Sugar Control: Some research suggests that a higher intake of potassium might improve insulin sensitivity, potentially contributing to better blood sugar control.

Foods that are high in potassium include:

●      Beet greens

●      Swiss chard

●      Beans, lentils

●      White potatoes

●      Sweet potatoes

●      Winter squash (acorn, butternut)

●      Spinach

●      Broccoli

●      Avocado

●      Bananas

●      Cantaloupe

●      Oranges, orange juice

●      Coconut water

●      Tomatoes

●      Dried fruits (raisins, apricots)

And although potassium is very important for our health, if you have chronic kidney disease, you do need to be careful with consuming too much potassium, and you should discuss any significant dietary changes with your healthcare provider.

In summary, it is important to manage high blood pressure effectively through lifestyle changes, medication if necessary, and regular medical check-ups. Lifestyle changes include maintaining a healthy weight, adopting a balanced diet low in sodium and high in potassium-rich foods, engaging in regular physical activity, managing stress, limiting alcohol intake, and avoiding tobacco products. Research suggests that the ratio of potassium to sodium in your diet is more important in attaining and maintaining a normal blood pressure than just sodium by itself.  However, if you have chronic kidney disease, you may need to be careful with how much potassium you consume and you should discuss any significant dietary changes with your healthcare provider.

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

[2] Hypertension. 2020 Jun;75(6):1334-1357

[3] Nat Rev Cardiol 18, 251–275 (2021)

[4] Adv Nutr. 2014 Nov 14;5(6):712-41

[5] Adv Nutr. 2013 May 1;4(3):368S-77S

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RECIPE

Creamy White Beans and Greens Soup

• 1 white onion, chopped small

• 3 carrots, diced

• 1 bunch of bok choy, remove the clean white stalk ends from the greens and dice, save greens for later

• 1 large shallot, diced

• 1 large Yukon or Russet potato, peeled and diced

• 1 1/2 cups of frozen or canned artichokes, chopped

• 2 14 ounce cans (3 cups) cooked white beans (cannellini or white navy)

• 2 tablespoons of your favorite Italian blend seasoning (preferably sodium free because this is 2TBS)

• 2 teaspoons dried dill

• 4 cups of vegetable broth

• Pinch red pepper flakes (optional)

• freshly ground black pepper to taste

• 1 8oz bag of baby spinach

• lemon

Directions

To a pre-heated large stock pot or Dutch oven, add the onion, carrots and bok choy stalks. Bring your heat down to medium/high and continually stir the vegetables. Have a small cup of water or broth off to the side to deglaze if you experience some browning on the surface of the pot. This add a lot of flavor to your soup!

After about 4-5 minutes, add the shallot and continue to stir for another 2 minutes.

Add the potato, artichokes, white beans, and herbs. Coat the beans and vegetables well with the herbs and then add the broth.

Cover and bring to a boil and then down to a simmer. Cook for 20 minutes.

Using an immersion blender, blend half of the soup so that it is both creamy and chunky - yum! Alternatively, scoop the soup out and transfer to a blender.

Add in the spinach and allow it to wilt, it should take just a few minutes.

Taste and season as needed. Scoop into a bowl and squeeze a little fresh lemon juice on top. Stir and enjoy!

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WHAT IS GLUTEN?

Gluten is a type of protein found in wheat, barley, rye, and their derivatives. It plays a crucial role in giving dough its elasticity and helps it rise during the baking process and is responsible for the chewy texture of bread and other baked goods.

Gluten is composed of two main proteins, gliadin and glutenin, which form a network when mixed with water. This network provides structure to dough and traps carbon dioxide produced by yeast or other leavening agents, causing the dough to rise.[1]

WHAT IS CELIAC DISEASE?

While most people can consume gluten without any issues, some individuals have a condition called celiac disease, which is an autoimmune disorder triggered by the ingestion of gluten. Celiac disease affects about 1% of the general population in the United States. In individuals with celiac disease, the ingestion of gluten leads to an immune response that damages the lining of the small intestine, specifically the tiny finger-like projections called villi. These villi are responsible for absorbing nutrients from food. The immune reaction in celiac disease can cause a range of symptoms and complications, including:

1)     Digestive symptoms: These can include abdominal pain, bloating, diarrhea, constipation, and nausea.

2)     Nutritional deficiencies: Damage to the villi can lead to poor nutrient absorption, which can result in deficiencies of important vitamins and minerals, such as iron, calcium, vitamin D, and B vitamins.

3)     Skin issues: Some individuals with celiac disease may experience skin problems like dermatitis herpetiformis, which is an itchy, blistering rash.

4)     Fatigue and weakness: Malabsorption of nutrients can lead to general fatigue and weakness.

5)     Weight loss: Due to nutrient malabsorption and gastrointestinal symptoms, weight loss can be a common occurrence.

6)     Joint pain: Some individuals may experience joint pain and discomfort.

7)     Neurological symptoms: In rare cases, celiac disease can lead to neurological symptoms like headaches, numbness, tingling, and balance problems.

Like many other autoimmune conditions, the exact cause of celiac disease remains unclear, but there is strong evidence of a genetic component. There is also evidence that gut microbiome is involved in the development of celiac disease by mediating interactions between gluten/environmental factors and the immune system. [2]

Celiac disease is typically diagnosed through blood tests that measure certain antibodies related to gluten intolerance, followed by confirmation through a small intestine biopsy.[3]

The only effective treatment for celiac disease is a strict gluten-free diet. By avoiding gluten-containing foods, individuals with celiac disease can prevent further damage to the small intestine and alleviate symptoms.[4]

If you suspect you have celiac disease or are experiencing symptoms, it's crucial to seek medical advice for proper evaluation and management.

 WHAT IS GLUTEN SENSITIVITY?

Gluten sensitivity, also referred to as non-celiac gluten sensitivity (NCGS), is a condition in which individuals experience symptoms similar to those of celiac disease after consuming gluten-containing foods. According to self-reported data, the prevalence rate of NCGS ranges between 0.5% and 13% in the general population.

Unlike celiac disease, gluten sensitivity does not cause the same immune response and damage to the small intestine. The exact cause of gluten sensitivity is not fully understood, however there is emerging research suggesting that the gut microbiota (the community of microorganisms in the digestive tract) may play a role in gluten sensitivity. Changes in the gut microbiota composition and function could potentially contribute to the development of symptoms in sensitive individuals.[5]

ARE THERE BENFEITS/DANGERS OF GOING GLUTEN FREE IF YOU DON’T HAVE CELIAC DISEASE OR NCGS?

Almost 30% of the US population follow a gluten-free diet, despite not having celiac disease or NCGS.[6] The global gluten-free products market size was estimated at 6.7 billion dollars in 2022 and is expected reach 14 billion dollars by the end of 2032.[7] The perception that gluten-free diets are healthier is a influenced by a combination of factors, including marketing, misinformation, personal beliefs, and anecdotal experiences. Here are some reasons why people might think gluten-free diets are healthier, even though this belief is not necessarily supported by scientific evidence:[8]

1. Media and Marketing Influence: Media coverage and marketing campaigns often focus on the idea that gluten-free diets are healthier, leading to a perception that eliminating gluten is synonymous with improved health. Food companies may promote gluten-free products as healthier options, even if they are not inherently more nutritious.

2. Weight Loss and Wellness Claims: Some people associate gluten-free diets with weight loss and overall wellness. Media and social influencers may promote gluten-free eating as a way to lose weight, reduce bloating, and increase energy levels, even though these claims are not universally supported by scientific research.

3. Celebrity Endorsements: The endorsement of gluten-free diets by celebrities and public figures can contribute to the perception that such diets are beneficial for health and well-being, despite the lack of scientific consensus.

4. Misunderstanding Gluten: There can be confusion and misunderstanding about what gluten actually is and how it affects health. Some individuals may associate gluten with negative health outcomes without fully understanding the context of gluten-related disorders.

5. Anecdotal Evidence: Personal stories and testimonials from individuals who claim to have experienced health improvements after adopting a gluten-free diet can influence others to believe in its benefits, even though such anecdotes may not be representative or scientifically validated.

6. Natural and Whole Foods Perception: People might associate gluten-free diets with a focus on natural and whole foods, assuming that eliminating gluten means avoiding processed foods and consuming more fruits, vegetables, and lean proteins.

7. Misinterpretation of Research: Some scientific studies might be misinterpreted or sensationalized in the media, leading to misunderstandings about the health effects of gluten. For example, studies that examine the potential benefits of certain components of whole grains might be mistakenly taken as evidence against gluten itself.

There is no good evidence that being on a gluten-free diet in the absence of celiac disease or NCGS provides clear health benefits.[9] And there can be potential dangers or risks associated with being on a gluten-free diet if you don't have celiac disease or another medical reason to avoid gluten. Here are some potential risks of unnecessarily adopting a gluten-free diet:[10]

1. Nutritional Deficiencies: Many gluten-containing foods are important sources of essential nutrients such as fiber, B vitamins, iron, zinc, and magnesium. By eliminating these foods, you may inadvertently reduce your intake of these nutrients, which can lead to deficiencies and related health problems.

2. Imbalanced Diet: Restricting gluten without proper guidance can lead to an imbalanced diet. For example, people might replace gluten-containing foods with less nutritious gluten-free alternatives that are often higher in sugar, fat, and calories.

3. Cost: Gluten-free products can be more expensive than their gluten-containing counterparts. Adopting a gluten-free diet without medical necessity can lead to increased grocery expenses.

4. Social and Lifestyle Impact: Following a strict gluten-free diet can be socially isolating and challenging in situations like dining out, traveling, and attending social gatherings. This can affect your overall quality of life.

5. Psychological Impact: Unnecessarily restricting your diet can lead to stress, anxiety, and feelings of deprivation, especially if you are cutting out a wide range of foods without a clear medical reason.

6. Gastrointestinal Changes: In some cases, abruptly switching to a gluten-free diet can lead to changes in gut bacteria and digestion, potentially causing discomfort or digestive issues.

7. Potential Weight Gain: Contrary to popular belief, gluten-free diets are not inherently low-calorie or weight-loss diets. In fact, some gluten-free products are higher in calories and fat than their gluten-containing counterparts.

It's important to make dietary choices based on sound scientific evidence and individual health needs. If you suspect you have celiac disease, non-celiac gluten sensitivity, or other health concerns related to diet, it's advisable to consult a healthcare professional, such as a gastroenterologist or registered dietitian, before making any significant dietary changes. They can help you determine the appropriate course of action and ensure that your nutritional needs are met.

WHAT IF I DO HAVE CELIAC DISEASE OR NCGS?

The cornerstone of celiac disease management is eliminating all sources of gluten from your diet. This includes avoiding wheat, barley, rye, and their derivatives, which are commonly found in bread, pasta, cereals, baked goods, sauces, and processed foods. Adopting a gluten-free diet helps prevent the immune reaction and damage to the small intestine that occurs in celiac disease and help alleviate the symptoms associated with NCGS.[11]

The good news is there are alternatives, such as various flours, so that people who need to be on a gluten-free can enjoy foods, like baked goods, that might normally contain gluten. These flours include:

1. Rice Flour: Made from ground rice, this flour has a mild flavor and is commonly used in baking and cooking.

2. Almond Flour: Made from finely ground blanched almonds, almond flour is nutrient-rich and adds a subtle nutty flavor to baked goods.

3. Coconut Flour: This flour is made from dried and ground coconut meat. It's high in fiber and adds a distinct coconut flavor to recipes.

4. Buckwheat Flour: Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It's ground from the seeds of the buckwheat plant and has a rich, earthy taste.

5. Corn Flour: Ground from dried corn kernels, corn flour is commonly used in baking and is also a key ingredient in corn tortillas.

6. Chickpea Flour (Gram Flour): Ground from chickpeas (garbanzo beans), this flour is commonly used in Middle Eastern and Indian cuisine for dishes like socca or pakoras.

7. Quinoa Flour: Made from ground quinoa seeds, this flour is nutrient-dense and has a slightly earthy taste.

8. Sorghum Flour: Ground from sorghum grain, this flour has a mild flavor and can be used in a variety of recipes.

9. Tapioca Flour/Starch: Tapioca flour is derived from the cassava root and is often used as a thickening agent in gluten-free recipes.

10. Potato Flour/Starch: Potato flour is made from dried and ground potatoes and can be used in baking and cooking.

It's important to note that different gluten-free flours have varying textures, flavors, and properties, which can affect the outcome of your recipes. Often, a blend of different gluten-free flours is used to mimic the properties of wheat flour in baking and cooking. Additionally, xanthan gum or guar gum may be added to gluten-free recipes to improve texture and binding.

CONCLUSION

Most people who are on gluten free diet don’t need to be. There is little evidence that following a gluten free diet without a medical need to do so provides any health benefits and actually can adversely affect their health and is more costly.

Fortunately, for people who do need to follow-a gluten-free diet for health reasons, there are many gluten-free products available today, including a wide variety of gluten free flours, so they can enjoy foods like baked goods!

[1] Gastroenterol Hepatol (N Y). 2018 Feb;14(2):82-91.

[2] Front Immunol. 2020 May 15;11:957.

[3] Gastroenterology. 2015 May;148(6):1175-86

[4] J Gastrointest Pathophysiol. 2017 May 15;8(2):27-38. d

[5] F1000Res. 2018 Oct 11;7:F1000 Faculty Rev-1631.

[6] Appetite. 2021 Jan 1;156:104958.

[7] https://www.futuremarketinsights.com/reports/gluten-free-food-market

[8] Appetite. 2021 Jan 1;156:104958.

[9] Gastroenterol Hepatol (N Y). 2018 Feb;14(2):82-91

[10] Gastroenterol Hepatol (N Y). 2018 Feb;14(2):82-91

[11] Gastroenterology. 2015 May;148(6):1175-86

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RECIPE

The Most Amazing Crackers Ever!

• 2 cups of gluten-free whole rolled oats

• 1 cup chickpea flour

• 1/4 cup sesame seeds

• 3 tablespoons nutritional yeast

• 3 tablespoons of your favorite salt-free seasoning blend (I used Trader Joe's 21 Seasoning Salute)

• 2 1/2 tablespoons ground flax seed

• 1 tablespoon hulled hemp seeds

• Salt/pepper to taste

• 1/3 cup sunflower seeds (garnish) (optional)

• 1/3 cup sprouted pumpkin seeds (garnish) (optional)

• 2 cups of water

Directions

Preheat oven to 350-degrees

Line a large baking sheet (12x18) with parchment paper or a non-stick silicone mat

To a food processor, add the oats, chickpea flour, sesame seeds, nutritional yeast, seasoning, flax, hemp and salt/pepper.

If your machine has a slow setting, use that while slowly drizzling in water. You may not use it all. You're looking for a very thick mixture where there is a lot of texture. You do not want a runny and pureed mix. I usually have about 2-3 tablespoons of water left over.

Transfer the mixture to the baking sheet and using a silicone spatula, spread out the mixture as evenly as you can, keeping the mixture not more than 1/4" thick. Take your time ;)

Bake for 15 minutes and remove the pan, score the mixture in any way you'd like. Triangles, squares, cookie cutter animals - whatever!

Next, take your garnish and sprinkle evenly. Gently press into the mixture. Bake for another 45 minutes.**

Remove from oven and allow to cool. Store in a sealed container in the freezer. I hope you love these as much as I do!!

** If you find the middle of the mixture is very soft, place back in the oven for another 5 minutes. Continue to bake at 5 minute increments until the middle is cooked. Somewhat soft is ok, it will firm up. If the perimeter of the mixture is becoming dark brown, do not continue to cook.

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Fat plays a crucial role in our health and is an essential nutrient that the body needs for various physiological functions. These include:[1]

 1. Energy Source:  Fat is a concentrated source of energy, providing the body with 9 calories per gram. It serves as a stored form of energy, allowing the body to use it as needed between meals or during periods of increased energy demands.

 2. Nutrient Absorption:  Fat is essential for the absorption of fat-soluble vitamins (A, D, E, and K). These vitamins require fat to be properly absorbed and utilized by the body.

 3. Cell Structure and Function:  Fats are critical components of cell membranes, helping to maintain cell structure and integrity. They also play a role in cell signaling and communication.

 4. Hormone Production:  Certain hormones, such as sex hormones (estrogen and testosterone) and some hormones produced by the adrenal glands, are derived from cholesterol, which is a type of fat.

 5. Brain Health:  The brain is composed of about 60% fat, and adequate fat intake is essential for brain development and function. Certain fats, such as omega-3 fatty acids, are particularly important for brain health and cognitive function.

 6. Nervous System Support:  Myelin, a fatty substance, forms a protective sheath around nerve fibers, aiding in the transmission of nerve impulses and supporting proper nervous system function.

 7. Immune Function:  Some fats, particularly omega-3 fatty acids, play a role in modulating the immune system and promoting a healthy immune response.

 8. Skin and Hair Health:  Healthy fats contribute to maintaining the integrity of the skin and hair, helping to keep them moisturized and vibrant.

 9. Protection of Organs:  Fat acts as a cushioning and protective layer around organs, helping to protect them from physical impact.

 10. Satiety and Flavor:  Fats contribute to the feeling of fullness and satiety after a meal, making it easier to regulate appetite. They also add flavor and texture to foods, enhancing the overall eating experience.

However, it is important to differentiate between healthy fats and unhealthy fats. Dietary fats can be broadly categorized into different types based on their chemical structure. The main types of dietary fats are as follows:[2]

1.  Saturated Fats:  Saturated fats are solid at room temperature and are typically found in animal-based products such as fatty cuts of meat, butter, cheese, and other full-fat dairy products. They are also present in certain plant-based oils, including coconut oil, and palm oil.

2.  Trans Fats:  Trans fats are a type of unsaturated fat with a specific chemical configuration (trans configuration) that is usually artificially produced through a process called hydrogenation. Trans fats can be found in some processed and fried foods, commercially baked goods, and certain margarines. Consuming high amounts of trans fats is associated with increased risk of heart disease and other health issues, so it's best to limit their intake as much as possible. In light of these health concerns, many countries and health organizations have taken steps to limit or ban the use of artificial trans fats in foods. In the United States, the Food and Drug Administration (FDA) has issued regulations to eliminate the use of partially hydrogenated oils, the primary source of artificial trans fats, in processed foods.

3.  Monounsaturated Fats:  Monounsaturated fats are liquid at room temperature but may solidify in the refrigerator. They are found in foods such as olive oil, avocado, nuts (like almonds, peanuts, and cashews), and seeds (such as pumpkin and sesame seeds).

4.  Polyunsaturated Fats:  Polyunsaturated fats are also liquid at room temperature and in the refrigerator. They are found in certain plant-based oils, including soybean oil, corn oil, sunflower oil, and safflower oil. Omega-3 and Omega-6 fatty acids are two essential types of polyunsaturated fats that the body cannot produce on its own and must be obtained from the diet. Foods rich in Omega-3s include walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae. Even green leafy vegetables and beans contain small amounts.

It is the saturated and trans fats which are most associated with adverse health outcomes.  Here are some of the potential health consequences of a diet high in unhealthy fats:[3]

1.  Weight Gain and Obesity:  High-fat diets tend to be calorie-dense, and consuming more calories than the body needs can lead to weight gain and obesity. Diets high in unhealthy fats, especially trans fats and saturated fats, have been associated with increased body fat and a higher risk of obesity.

2.  Cardiovascular Disease:  High intake of saturated and trans fats has been linked to an increased risk of heart disease and stroke. These fats can raise levels of LDL cholesterol (the "bad" cholesterol) in the blood and lead to the formation of plaque in the arteries, narrowing and clogging them.

3.  Type 2 Diabetes:  A diet high in unhealthy fats impair insulin sensitivity and increase the risk of developing type 2 diabetes.

4.  High Blood Pressure:  Diets rich in unhealthy fats may contribute to hypertension (high blood pressure), which is a risk factor for heart disease and stroke.

6.  Liver Disease:  Excessive fat intake, particularly unhealthy fats, can contribute to the development of non-alcoholic fatty liver disease (NAFLD).

7.  Inflammation:  Diets high in unhealthy fats may promote inflammation in the body, which can contribute to various chronic diseases.

8.  Cancer Risk:  Some research suggests that diets high in unhealthy fats may be associated with an increased risk of certain types of cancer, such as breast and colon cancer.

So how much fat should we consume? According to the Dietary Guidelines for Americans 2020-2025, the recommended daily fat intake for adults is around 20% to 35% of total daily calories. This means that, for a typical 2,000-calorie diet, the recommended fat intake would be approximately 44 to 78 grams of fat per day. In addition, the American Heart Association (AHA), and the World Health Organization (WHO recommended limiting saturated fat intake to no more that 5-10% of calories.[4] However, there is evidence that a very low-fat diet, which allows for 10%-15% of calories from fat may have additional health benefits.[5]

The main sources of saturated fat in the Standard American Diet (SAD) included the following:[6]

1.  Processed Foods:  Many processed and packaged foods contain added fats, often in the form of partially hydrogenated oils, trans fats, and vegetable oils.

2.  Fast Food:  Fast food items like burgers, fries, and fried chicken are typically high in unhealthy fats due to the frying process and the use of low-quality oils.

3.  Red and Processed Meats:  Fatty cuts of beef, pork, and processed meats like bacon and sausages are common sources of saturated fats in the American diet.

4.  Dairy Products:  Whole milk, cheese, butter, and other dairy products contain saturated fats.

5.  Bakery Products:  Pastries, cakes, cookies, and other baked goods often contain large amounts of added fats, such as butter and shortening.

6.  Snack Foods:  Snacks like chips, crackers, and popcorn often contain added fats for flavor and texture.

7.  Salad Dressings and Sauces:  Many store-bought salad dressings and sauces contain high amounts of unhealthy fats.

8.  Fried Foods:  Various fried foods like French fries, fried chicken, and tempura are prevalent in the American diet.

In addition to limiting saturated fat intake, it is especially important to avoid consuming trans-fats.[7] As mentioned previously, trans fats can be found in some processed and fried foods, commercially baked goods, and certain margarines. When oils are heated to high temperatures repeatedly, they can undergo partial hydrogenation, leading to the formation of trans-fats. The tempter that this occurs is called the smoke point. The temperature that this occurs is called the smoke point. An oil's smoke point is the temperature at which it starts to produce visible smoke when heated. When an oil reaches its smoke point, it begins to break down, releasing volatile compounds and producing visible smoke. The smoke point of an oil is an essential factor to consider when cooking, as heating an oil beyond its smoke point can lead to the development of unpleasant flavors and harmful compounds. Different oils have varying smoke points. Here are the approximate smoke points of some commonly used cooking oils:

1.  Refined Olive Oil:  375°F (190°C)

2.  Canola Oil:  400°F (204°C)

4.  Corn Oil:  450°F (232°C)

5.  Sunflower Oil:  450°F (232°C) - Note: High-oleic sunflower oil has a slightly higher smoke point at around 450°F (232°C).

6.  Soybean Oil:  450°F (232°C)

7.  Peanut Oil:  450°F (232°C)

11.  Coconut Oil (Refined):  450°F (232°C) - Note: Unrefined coconut oil, also known as virgin coconut oil, has a lower smoke point at around 350°F (177°C).

12.  Avocado Oil:  520°F (271°C)

It's you chose to use oil in your cooking, be sure to use an oil with a smoke point appropriate for the cooking method you plan to use. For high-heat cooking like frying, opt for oils with higher smoke points, while for low-heat cooking or raw applications, oils with lower smoke points may be more suitable.

In addition to trans-fats, frying, grilling, or roasting foods at high temperatures (especially meat) can lead to the formation of potentially cancer-causing compounds. These include:[8]

1.  Acrylamide:  This chemical forms when certain starchy foods, such as potatoes and grains, are cooked at high temperatures, typically during frying. Acrylamide is classified as a probable human carcinogen by the International Agency for Research on Cancer (IARC).

2.  Polycyclic aromatic hydrocarbons (PAHs):  PAHs are a group of compounds that can be formed when meat, poultry, or fish is cooked at high temperatures, such as during grilling or deep-frying. Some PAHs are known to be carcinogenic.

3.  Heterocyclic amines (HCAs):  HCAs are formed when meat and fish are cooked at high temperatures, particularly when they come into direct contact with an open flame or a hot cooking surface. HCAs are also classified as probable human carcinogens by the IARC.

4.  Advanced Glycation End Products (AGEs):  These compounds are formed when sugars and proteins react at high temperatures, such as during frying. AGEs have been associated with oxidative stress and inflammation, and they may contribute to various chronic diseases, including cancer.

In summary, our bodies need some fat to be healthy. However, the average person consumes too much fat, especially unhealthy fats. Here are some ways to decrease dietary fat in your diet:

1.     Select plant-based proteins, instead of meat and dairy. These are generally lower in fat and offer additional health benefits.

2.     Choose cooking methods that require less or no added fat, such air frying, baking, boiling, steaming, or poaching, instead of frying or deep-frying.

3.     Minimize your intake of processed and fast foods, like fried foods, chips, cookies, pastries, and processed snacks.

4.     Be mindful of cooking oil, and if you chose to use oil in your cooking, be sure to use an oil with a smoke point appropriate for the cooking method you plan to use.

5.     Pay attention to food labels and nutritional information and look for products with lower fat content and avoid those with high levels of saturated and trans fats.

6.     Increase fruits and vegetables, which are naturally low in fat and high in nutrients. They can help you feel fuller and satisfied without relying on high-fat foods.

7.     Be cautious with sauces and dressings. Many condiments, sauces, and dressings are high in fat and calories. Use them sparingly or choose low-fat or light versions.

[1] https://www.eufic.org/en/whats-in-food/article/facts-on-fats-dietary-fats-and-health

[2] Nutr J. 2017 Aug 30;16(1):53

[3] BMJ. 2015 Aug 11;351:h3978.

[4] https://www.dietaryguidelines.gov/

[5] Circulation. 2017 Jul 18;136(3):e1-e23.

[6] Am J Clin Nutr. 2012 Aug;96(2):397-404

[7] Curr Atheroscler Rep. 2014 Aug;16(8):433

[8] Lancet Oncol. 2002 Jun;3(6):325.

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RECIPE

Totally Addictive Air Fried French Fries

1 russet potato, cut to “fry shape”

¼ teaspoon cumin

¼ teaspoon smoked paprika

Pinch of salt / pepper

DIRECTIONS

Place cut potatoes in a bowl of water and allow them to soak at least one hour. They can be soaked for up to 24 hours, but make sure you place the bowl in the refrigerator.

Place the potatoes from the water and place on a clean kitchen towel. Lightly pat them and transfer them to a clean bowl. Add seasonings and gently toss with your hands. Put potatoes in the air-fryer, trying to keep them in a single layer. Fry for 20 minutes at 400-degrees, shaking them at the halfway point. Devour.

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Tropical fruits grow in regions where the weather his hot and humid in regions we call the Tropic of Cancer and Tropic of Capricorn. Asia, Africa, Central and South Americas, and the Caribbean produce some of the most delicious tropical fruits in the world. Tropical fruits are known for their delicious taste and vibrant colors, but they also offer several health benefits. Here are some common health benefits associated with consuming tropical fruits:

🥭 Rich in essential vitamins and minerals: Tropical fruits like mangoes, papayas, and pineapples are packed with vitamins and minerals, including vitamin C, vitamin A, potassium, and folate. These nutrients are vital for supporting immune function, promoting healthy skin, and maintaining overall well-being.

🍈 High in dietary fiber: Many tropical fruits are excellent sources of dietary fiber, such as guava and passion fruit. Fiber aids digestion, helps regulate blood sugar levels, promotes satiety, and supports a healthy weight.

🥭 Antioxidant properties: Tropical fruits are often rich in antioxidants, which help protect the body against free radicals that can cause cellular damage. Antioxidants found in fruits like mangoes, papayas, and dragon fruits are associated with reduced risk of chronic diseases, including heart disease and certain types of cancer.

🥝 Hydration: Tropical fruits such as watermelon, coconut, and kiwi have high water content, which helps keep the body hydrated. Proper hydration is essential for maintaining overall health and supporting bodily functions. It won’t take the place of you getting your daily dose of aqua, but it does count! 👍🏼

🍌 Source of phytochemicals: Tropical fruits contain various phytochemicals, including flavonoids and carotenoids, which have been linked to numerous health benefits. These compounds have antioxidant and anti-inflammatory properties, support cardiovascular health, and may reduce the risk of certain diseases.

🍍 Digestive health: Many tropical fruits, such as papayas and pineapples, contain enzymes like papain and bromelain, respectively, which aid digestion by breaking down proteins. These enzymes can help alleviate digestive issues and improve nutrient absorption.

🍊 Boosted immune system: Tropical fruits like citrus fruits (e.g., oranges, lemons) and guava are rich in vitamin C, which is crucial for a healthy immune system. Consuming these fruits can help strengthen your body's defense against illnesses and infections.

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These are my current favorites and their health benefits. Check out this recipe!

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🥭 Mangoes:

• Improved digestion: Mangoes are rich in dietary fiber, which aids in digestion, prevents constipation, and promotes a healthy digestive system.

• Eye health: Mangoes contain vitamin A and other antioxidants that support eye health, help prevent night blindness, and protect against age-related macular degeneration.

• Skin health: The high vitamin C content in mangoes promotes collagen production, which contributes to healthy skin. Mangoes also contain antioxidants that help protect the skin from damage caused by free radicals.

• Healthy heart: Mangoes are a good source of potassium and fiber, which support heart health by maintaining healthy blood pressure levels and reducing the risk of heart disease.

🍌 Bananas:

• Energy boost: Bananas are rich in carbohydrates, natural sugars (such as fructose and glucose), and fiber, making them a great source of energy for physical activity and general well-being.

• Potassium and heart health: Bananas are high-ish in potassium (check out beets and beet greens for the highest!) , an essential mineral that helps regulate blood pressure, support heart function, and reduce the risk of stroke.

• Improved digestion: The fiber content in bananas promotes healthy digestion, prevents constipation, and supports the growth of beneficial gut bacteria.

• Mood regulation: Bananas contain tryptophan, an amino acid that the body converts into serotonin, a neurotransmitter that helps regulate mood and promotes a sense of well-being.

🥝 Kiwis:

• Immune support: Kiwis are packed with vitamin C, which plays a crucial role in boosting the immune system and protecting against common illnesses.

• Digestive health: Kiwis are a good source of dietary fiber and contain enzymes (such as actinidin) that aid digestion and promote a healthy gut.

• Antioxidant power: Kiwis are rich in antioxidants, such as vitamin C and vitamin E, which help protect against oxidative stress, reduce inflammation, and support overall health.

• Eye health: The high levels of lutein and zeaxanthin in kiwis contribute to maintaining good vision and eye health.

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Every time I stroll through the produce department and look at all the dynamic colors of the fruit, it’s like a soft punch of dopamine has hit. It’s not just me there is a reason for this!

Evolutionary programming: Humans have evolved to associate brightly colored fruits with ripeness, nutritional value, and a potential source of sustenance. Our ancestors relied on fruits as an important part of their diet, so the sight of ripe, colorful fruits triggers positive emotions and a sense of abundance and nourishment.

🥰 Pleasure response: The brain's reward system is activated when we encounter visually appealing objects, including fruits. The vibrant colors, enticing shapes, and natural aesthetics of fruits can stimulate the release of dopamine, a neurotransmitter associated with pleasure and reward. This response can create a positive emotional state and a sense of enjoyment.

⭐️ Health and well-being associations: Fruits are widely recognized as a symbol of health, vitality, and wholesome nutrition. Knowing that fruits are packed with essential vitamins, minerals, fiber, and antioxidants, which are beneficial for our overall well-being, can create a positive psychological association. The visual representation of fruits can remind us of our commitment to a healthy lifestyle, promoting positive emotions.

🌺 Natural beauty and freshness: Fruits are often associated with freshness, natural beauty, and a connection to nature. The vibrant colors, intricate patterns, and refreshing appearance of fruits can elicit a sense of beauty and serenity. The sight of fruits can evoke images of sunny orchards, tropical paradises, or peaceful gardens, which can contribute to a sense of happiness and tranquility.

Did you know that Tri-color vision, also known as trichromacy, is the ability of humans to perceive and distinguish colors using three types of color receptors in the eyes called cones? These cones are sensitive to different wavelengths of light, allowing us to see a wide spectrum of colors.

The ability to see a variety of colors, including those found in fruits, can contribute to feelings of happiness due to several reasons:

🌈 Aesthetic appeal: Tri-color vision enables us to appreciate the full spectrum of colors, from the vibrant reds, yellows, and oranges of tropical fruits to the rich greens, purples, and blues of berries and other fruits. The ability to perceive and enjoy the diverse and beautiful array of colors found in fruits can enhance visual pleasure and contribute to feelings of happiness.

😁 Sensory stimulation: Colors have the power to stimulate our senses and elicit emotional responses. When we see colorful fruits, the visual stimulation provided by the vibrant hues can trigger positive emotions, excitement, and a sense of joy. The harmonious combination of colors in fruits can be visually pleasing and contribute to an overall positive experience.

Whatever fruit it is that you like, or want to try, give it a whirl! All the beautiful colors indicate different nutrients, so please try to eat the rainbow!🍎🍑🍋🥑🫐

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Constipation is the most common gastrointestinal complaint in the United States and is common among all ages and populations. About 16 out of 100 adults have symptoms of constipation. About 33 out of 100 adults ages 60 and older have symptoms of constipation.[1] It is defined as:

·       fewer than three bowel movements a week

·       stools that are hard, dry, or lumpy

·       stools that are difficult or painful to pass

·       a feeling that not all stool has passed

Constipation can be caused by various factors, including:[2]

1. Inadequate fiber intake: A diet low in fiber can contribute to constipation. Fiber adds bulk to the stool, making it easier to pass through the digestive system.

2. Lack of physical activity: Leading a sedentary lifestyle or not getting enough exercise can slow down the natural contractions of the intestines, resulting in constipation.

3. Dehydration: Insufficient fluid intake can lead to hardened stool and difficulty in passing it. It is important to drink an adequate amount of water and stay hydrated.

4. Medications: Certain medications, such as opioids, antacids containing calcium or aluminum, antidepressants, and some blood pressure medications, can cause constipation as a side effect.

5. Medical conditions: Several medical conditions can contribute to constipation. These include irritable bowel syndrome (IBS), thyroid disorders, diabetes, multiple sclerosis, Parkinson's disease, and structural abnormalities in the digestive system.

6. Changes in routine: Traveling, changes in daily routine, or disruptions in regular eating habits can affect the normal bowel patterns and lead to constipation.

7. Ignoring the urge to have a bowel movement: Suppressing the urge to have a bowel movement can lead to constipation over time. Ignoring or postponing the urge can cause the stool to become harder and more difficult to pass.

8. Emotional and psychological factors: Stress, anxiety, and depression can affect the functioning of the digestive system and contribute to constipation.

It's important to note that the causes of constipation can vary from person to person, and in some cases, multiple factors may be involved. If you experience chronic or severe constipation or a change in your bowel habits, it is recommended to consult a healthcare professional for proper evaluation and treatment.

Chronic constipation can have several potential health consequences and complications. These may include[3]:

1. Hemorrhoids: Straining during bowel movements can lead to the development of hemorrhoids, which are swollen and inflamed blood vessels in the rectal area. Hemorrhoids can cause pain, itching, and bleeding.  About half of all people will have hemorrhoids by age 50. Other risk factors include pregnancy, and obesity.[4]

2. Anal fissures: Hard, dry stools can cause small tears in the lining of the anus, known as anal fissures. These fissures can be painful and may cause bleeding during bowel movements.

3. Fecal impaction: If constipation is severe and left untreated, a large, hardened mass of stool known as fecal impaction can occur. Fecal impaction is difficult to pass and may require medical intervention to remove it.

4. Rectal prolapse: Chronic straining during bowel movements can weaken the muscles and tissues in the rectum, leading to rectal prolapse. This condition involves the rectum protruding from the anus.

5. Diverticulosis: Constipation can increase the risk of developing diverticulosis, a condition where small pouches form in the lining of the colon. These pouches can become inflamed or infected, resulting in diverticulitis. Diverticulosis occurs in about 10% in those younger than 40 years, but increases significantly with age, affecting up to 50 to 70% in those older than 80 years. The lifetime risk of diverticulitis in a person with diverticulosis was reported to range from 10% to 25%.[5]

6. Bowel obstruction: In rare cases, chronic constipation can lead to a complete blockage of the bowel, known as a bowel obstruction. This condition requires immediate medical attention and can cause severe abdominal pain, vomiting, and the inability to pass stool or gas.

7. Impaired quality of life: Chronic constipation can significantly impact a person's quality of life, causing discomfort, pain, and frustration. It can interfere with daily activities, work productivity, and social functioning.

The treatment of constipation depends on the underlying cause and severity of the condition. In many cases, constipation can be managed effectively through lifestyle changes and over-the-counter remedies. Here are some common treatment approaches[6]:

1. Dietary modifications:

   - Increase fiber intake: Consuming more high-fiber foods, such as fruits, vegetables, whole grains, and legumes, can help add bulk to the stool and promote regular bowel movements.

   - Stay hydrated: Drinking an adequate amount of water and fluids throughout the day can soften the stool and facilitate easier passage.

   - Limit processed foods: Processed foods, low-fiber snacks, and foods high in fats can contribute to constipation. It's beneficial to reduce their consumption.

2. Regular exercise:

   - Engaging in regular physical activity can stimulate bowel movements and promote overall digestive health. Aim for at least 30 minutes of exercise most days of the week.

3. Establishing a regular bathroom routine:

   - Create a habit of visiting the bathroom at the same time every day, preferably after meals, to take advantage of the body's natural reflexes.

4. Over-the-counter remedies:

   - Fiber supplements: If increasing dietary fiber is not sufficient, fiber supplements like psyllium husk or methylcellulose can be taken to add bulk to the stool.

   - Osmotic laxatives: These help soften the stool and increase water content in the intestines, making it easier to pass. Examples include polyethylene glycol (PEG) or lactulose.

   - Stool softeners: These medications help moisten the stool and make it easier to pass. Docusate sodium is a commonly used stool softener.

5. Prescription medications:

   - If lifestyle modifications and over-the-counter remedies are ineffective, a healthcare professional may prescribe medications to stimulate bowel movements.

However, long-term and excessive use of laxatives can have potential dangers and risks. Some of the possible consequences include[7]:

1. Dependency and decreased natural bowel function: Regular and prolonged use of laxatives can lead to dependency, where the body becomes reliant on the laxatives to have bowel movements. Over time, the natural reflexes and muscle contractions in the intestines may become weakened, making it difficult for the body to have normal bowel movements without the assistance of laxatives.

2. Electrolyte imbalances: Certain types of laxatives, such as stimulant laxatives, can cause electrolyte imbalances in the body. Electrolytes like potassium, sodium, and magnesium are essential for maintaining proper bodily functions. Prolonged laxative use can disrupt the balance of these electrolytes, leading to conditions such as dehydration, muscle weakness, irregular heartbeat, and in severe cases, cardiac arrhythmias.

3. Dehydration and fluid imbalances: Some laxatives work by drawing water into the intestines, which can result in increased fluid loss through bowel movements. This can lead to dehydration if adequate fluid intake is not maintained. Chronic dehydration can affect various bodily functions and lead to complications such as dizziness, fatigue, and kidney problems.

4. Irritable bowel syndrome (IBS): Long-term laxative use can contribute to the development or worsening of irritable bowel syndrome, a chronic condition characterized by abdominal pain, bloating, and altered bowel habits.

5. Damage to the colon: Overuse of certain types of laxatives, particularly stimulant laxatives, can potentially cause damage to the colon. This can include inflammation of the colon lining, known as colitis, or damage to the nerves and muscles of the colon, leading to a condition called "lazy colon" or colonic inertia.

It's important to consult with a healthcare professional, especially for chronic or severe constipation. They can assess your specific situation, determine the underlying cause, and recommend the most appropriate treatment plan. Additionally, they can evaluate if there are any underlying medical conditions contributing to constipation that require further investigation or specialized treatment.

As mentioned previously, one of the most important ways to be sure you have regular bowel movements is to be sure you are consuming enough fiber. The average fiber intake among Americans aged 1 year and older was around 16 grams per day for males and 13 grams per day for females.[8] These values are considerably lower than the recommended daily intake, which is closer to 30-40 grams per day. Increasing fiber intake can other health benefits, including reducing the risk of certain diseases such as  heart disease, type 2 diabetes, and some types of cancer and aiding in weight management.[9]

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's worth noting that different foods contain varying amounts of fiber, so consuming a diverse range of plant-based foods is essential to obtain an adequate intake of both soluble and insoluble 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, while there are several underlying medical problems that can contribute to chronic constipation, most are lifestyle related.  So, if you want to keep it regular, be sure you stay active, drink plenty of water, and most important, eat your fiber!

[1] Gastroenterology. 2013;144(1):211–217.

[2] Medicine (Baltimore). 2018 May;97(20):e10631

[3] Neurogastroenterol Motil. 2021 Jun;33(6):e14050

[4] Curr Gastroenterol Rep. 2017 Jul;19(7):30.

[5]J Gastrointestin Liver Dis. 2019 Dec 19;28(suppl. 4):7-10

[6] Nutrients. 2021 Sep 26;13(10):3386

[7] Drugs. 2010 Aug 20;70(12):1487-503

[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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RECIPE

Smoky Black Bean and Salsa Soup

1 14 oz can of black beans, rinsed and drained

• 1 cup of chunky salsa of your choosing

• 2/3 cup of vegetable broth (or water)

• 1 teaspoons smoky paprika

• 1/2 teaspoon cumin powder

Optional garnishes:

• avocado

• sour cream

• crap-free tortilla chips

• lime wedges

• cilantro

makes 2 servings

Directions

To a blender, add the black beans, salsa, vegetable broth (or water), and spices. Run blender for just a few seconds as you want everything mixed well, but not smooth. We are aiming for a chunky soup!

Transfer this to a large sauce pan and warm over medium heat.

Pour into two bowls and serve with optional garnishes.

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The average added sugar intake for Americans is almost 60 pounds per person per year, which equals about 17 teaspoons per day.[1] These added sugars supply almost 20% of daily calories,, way above the recommend  less than 10% recommended by the 2020–2025 Dietary Guidelines for Americans.[2] This added sugar comes from many sources, including:[3]

Sugary beverages: Soft drinks, energy drinks, fruit juices, sports drinks, sweetened teas, and flavored coffees often contain high amounts of added sugars.

Sweets and desserts: Candy, chocolate, cookies, cakes, pastries, ice cream, and other sugary treats are major sources of added sugar.

Breakfast cereals: Many breakfast cereals, especially those marketed to children, contain significant amounts of added sugar.

Processed foods: Packaged snacks, including granola bars, snack cakes, flavored yogurt, flavored oatmeal, and some types of bread, often have added sugars.

Sauces and condiments: Ketchup, barbecue sauce, salad dressings, and sweetened marinades can contain added sugar.

Canned and processed fruits: Fruits packed in syrup or sweetened fruit juices can have added sugars.

Flavored milk and yogurt: Some flavored milk and yogurt products have added sugars for taste enhancement.

Baked goods: Pastries, bread, muffins, and other baked goods can contain added sugars.

Ready-to-eat meals: Many pre-packaged meals, including frozen dinners, can have added sugars in their sauces, dressings, or seasonings.

Snack foods: Snack chips, pretzels, and even some savory snacks can have added sugars.

And to make matters worse, food companies use different forms of sugars, which can create a lot of confusion. These include:

Excess sugar intake can have several adverse health consequences. Here are some of the potential effects of consuming too much sugar:[4]

Weight gain and obesity: High sugar intake can contribute to weight gain and obesity. Sugary foods and beverages are often high in calories but low in nutritional value, leading to an imbalance in energy intake.

Increased risk of chronic diseases: Excessive sugar consumption has been linked to an increased risk of chronic conditions such as type 2 diabetes, heart disease, and certain types of cancer. A diet high in added sugars can lead to insulin resistance, inflammation, and dyslipidemia, which are risk factors for these diseases.

Tooth decay: Sugar is a major contributor to tooth decay and cavities. Bacteria in the mouth feed on sugars and produce acids that can erode tooth enamel, leading to dental problems.

Unhealthy blood sugar levels: Consuming large amounts of sugar can cause blood sugar levels to spike, leading to a rapid increase in insulin production. Over time, this can contribute to insulin resistance and the development of type 2 diabetes.

Increased risk of cardiovascular disease: Diets high in added sugars have been associated with an increased risk of heart disease. Excessive sugar intake can raise blood pressure, triglyceride levels, and LDL cholesterol, all of which are risk factors for cardiovascular problems.

Nutritional deficiencies: Foods high in added sugars often lack essential nutrients and can displace more nutritious foods from the diet. This can lead to deficiencies in vitamins, minerals, and other important nutrients.

Negative impact on mental health: Some studies have suggested a link between high sugar intake and an increased risk of mental health issues such as depression and anxiety. However, further research is needed to establish a clear causal relationship.

As consumers have become more aware of the dangers of excess sugar consumption, they often turn to foods that contain artificial sweeteners, because they perceive they are healthier.[5] These include:

Aspartame: Aspartame is one of the most widely used artificial sweeteners and is commonly found in diet sodas, sugar-free gum, and other low-calorie or sugar-free products.

Sucralose: Sucralose is derived from sugar but undergoes a chemical modification to make it non-caloric. It is commonly marketed under the brand name Splenda and is used in a variety of products such as beverages, baked goods, and dairy products.

Saccharin: Saccharin has been used as an artificial sweetener for many years. It is often found in tabletop sweeteners and various low-calorie or sugar-free products.

Acesulfame potassium (Ace-K): Acesulfame potassium is a calorie-free sweetener commonly used in combination with other sweeteners to enhance sweetness. It can be found in a range of products, including beverages, desserts, and baked goods.

Neotame: Neotame is a relatively newer artificial sweetener that is chemically similar to aspartame but is much sweeter. It is used in various food and beverage products.

Another class of artificial sweeteners are sugar alcohols. These include:

However, research suggests that these artificial sweeteners also carry significant health risks. These include:

            Appetite dysregulation, leading to weight gain and worsening blood sugar control.[6]

            Increased risk for heart disease and stroke.[7]

Increased risk for cancer.[8]

Altered gut bacteria.[9]

GI distress, such as bloating and diarrhea, especially with the sugar alcohols.[10]

It is important to note that the sugar that occurs naturally in fruit (not fruit juice!) does not carry the same health risks as added sugar and in fact, regular fruit consumption has been associated with many health benefits[11]. This is because whole fruits have fiber, which slows the absorption of sugar, so our bodies don’t need to produce nearly as much insulin. Therefore, most fruits have a low glycemic index or glycemic load, which is a measure of how certain foods affect blood sugar. [12]

In summary, stay away from all the hidden sugar found in many beverages and processed foods. If you need a sweetener, next time try using dates/date paste, applesauce, molasses, or maple syrup. Your body will thank you!

[1] https://www.cdc.gov/nutrition/data-statistics/added-sugars.html

[2] https://www.dietaryguidelines.gov/

[3] Front Nutr. 2021 Jun 17;8:687643

[4] Nutrients. 2016 Nov 4;8(11):697

[5] Am J Clin Nutr. 2012 Sep;96(3):640-6

[6] Nutrients. 2022 Mar 16;14(6):1261.

[7] Stroke. 2019 Mar;50(3):555-562.

[8] PLoS Med. 2022 Mar 24;19(3):e1003950

[9] Nutrients. 2022 Apr 18;14(8):1682

[10] Adv Nutr. 2017 Jul 14;8(4):587-596.

[11] Nutrients. 2018 Nov 28;10(12):1833

[12] https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load

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RECIPE

Chocolate Chip Oat Cookies

• 1 overripe banana

• 1/3 cup unsweetened applesauce

• 1/2 cup date paste

• 2 teaspoons vanilla powder (extract can also be used)

• 3/4 cup oat flour

• 1/2 teaspoon baking soda

• heavy pinch of salt

• 3/4 teaspoon cinnamon

• 2 cups whole rolled oats (old fashioned oats)

• 1/2 cup chopped walnuts

• 1/3 cup dairy-free dark chocolate chips

DIRECTIONS

Make the date paste:

Soak dates in hot water for 15 minutes. 

Remove pits and add them to a blender. 

Slowly start running the blender and increase speed. Drizzle in water to desired thickness. You can make a paste or a syrup. The thicker the mixture, the more concentrated the sweetness.  

Measure out ½ cup for the recipe and store the rest in the fridge if you think you’ll use it up within three days, otherwise, store in a sealed container in the freezer. 

Make the cookies:

Preheat oven to 350

Line a baking sheet with parchment paper.

In a mixing bowl, mash the banana with a fork, potato masher, your hands, whatever.

Add the applesauce, date paste and vanilla. Mix very well.

Add the flour, baking soda, salt and cinnamon. Continue to mix.

Add the oats, walnuts and chocolate chips and fold everything together until moistened through.

Using a spoon, scoop a well-rounded amount of dough onto the baking sheet. Flatten slightly. Conversely, dollop that shit on to the baking sheet and enjoy the texture. 

Bake until lightly browned, about 12-14 minutes. Cookies will firm up as they cool down.

Makes 14-16 cookies.

Originally adapted from Isa Chandra Moskowitz

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Join Hightower Wealth Advisors | St. Louis Partner Barbara C. Archer as she hosts insightful discussions on living healthier, longer and more fulfilling lives with guests from a variety of fields and backgrounds. This week she spoke with Caryn Dugan, the founder of the Center for Plant-based Living and her medical director, Dr. Jim Loomis. They talked wellness and their new YouTube series, The Doc and Chef!

 Salt, also known as sodium chloride, is made up of 40% sodium and 60% chloride and is commonly used to flavor food is about. It is also a food preservative and is used as a binder and stabilizer and is the major source of sodium in the human diet. The human body requires a small amount of sodium to contract and relax muscles, conduct nerve impulses, and maintain the proper balance of water and minerals.[1] We only need about 500 mg of sodium a day to perform these vital function. The US dietary Guidelines for Americans recommends adults limit sodium intake to less than 2,300 mg per day—that's equal to about 1 teaspoon of table salt.[2] However, the average American gets 3,500 milligrams of sodium, so a tremendous amount of sodium.[3]

The major source of sodium in the Western diet is processed and restaurant food, which accounts for over 70% of total sodium intake.[4] There are many adverse health consequences associated with the over consumption of sodium, including increased risk for high blood pressure, heart disease, stroke, and osteoporosis.[5] It has also been shown that reducing sodium intake lowers the risk for these chronic diseases. For example, reducing sodium intake to 1500 mg a day lowered blood pressure by 4 to 8 points and led to a 21% to 41% reduction in clinical cardiovascular diseases and stroke.[6]

In summary, although we need some salt to maintain proper bodily functions, most of us consume way too much salt, which a can have an adverse effect on our health. Limiting your total salt intake to no more than 1 teaspoon as day can significantly lower the risk for heart disease and stroke, so put down that salt shaker, read those labels (a rough rule of thumb is that the sodium content in packaged food shouldn’t excess the number of calories), and ask our server at the restaurant to go easy on the salt! And remember, there are many ways to flavor your food without salt, including fresh and dried herbs and spices, lemon or lime juice, and flavored vinegars.

[1] J Am Coll Cardiol. 2015 Mar 17;65(10):1042-50

[2] https://www.dietaryguidelines.gov/

[3] JAMA. 2018 Mar 27;319(12):1209-1220

[4] Circulation. 2017;135(19):1775–83

[5] https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/

[6] Acta Pharmacol Sin. 2013 Jan;34(1):8-9.

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Erectile dysfunction (ED) is a common issue for men as they age. By the time a man is age 50, he has a 50% chance of having ED. For every decade of life after that, the risk goes up by about 10%. By the time a man is 70, there's a 70% chance he's got ED. [1]

So, what causes ED?

For a man to attain and maintain an erection, there's several things that must happen. There needs to be proper nerve function, adequate blood supply, an adequate amount of testosterone and they need to be in the right emotional state. So, anything that disrupts this process can cause ED. These include:[2]

Cardiovascular diseases: Conditions like atherosclerosis (hardening and narrowing of the arteries), high blood pressure, and heart disease can restrict blood flow to the penis, making it difficult to achieve or maintain an erection.

Diabetes: High blood sugar levels can damage blood vessels and nerves, leading to ED.

Hormonal imbalances: Low testosterone levels, a hormone essential for sexual function, can contribute to erectile dysfunction.

Neurological conditions: Conditions such as multiple sclerosis, Parkinson's disease, and spinal cord injuries can interfere with the nerve signals involved in achieving an erection.

Obesity: Being overweight or obese can increase the risk of ED by affecting hormone levels, blood flow, and overall cardiovascular health.

Certain medications: Some medications, including antidepressants, antihistamines, and blood pressure drugs, may have ED as a side effect.

Substance abuse: Excessive use of alcohol, tobacco, or illicit drugs can contribute to erectile problems.

Stress and anxiety: Mental health issues, work-related stress, performance anxiety, or relationship problems can interfere with sexual performance.

Depression: This condition can reduce libido and affect sexual function.

Relationship issues: Poor communication, unresolved conflicts, or lack of emotional intimacy can contribute to ED.

Psychological trauma: Past traumatic experiences or sexual abuse can impact sexual functioning.

Treatment Options

There are many treatments for erectile dysfunction, including medications, penis pumps and surgery.[3] But it turns out leading a healthy lifestyle can also play a fundamentally important role in preventing and treating ED. Many of the chronic conditions that contribute to ED, such as diabetes, high blood pressure and obesity can also be prevented, treated, and sometimes reversed with a healthy lifestyle.  

One reason lifestyle plays such an important role is the effect on the vascular endothelium.  The vascular endothelium is a single cell layer that lines the inside of our blood vessels. Endothelial cells release substances that control vascular relaxation and contraction. They also control enzymes that control blood clotting, immune function, and platelet (a colorless substance in the blood) adhesion.[4] And it is the ability of the blood vessels to dilate and contract appropriately that allows a man to have an erection.  There are many things that can disrupt endothelial dysfunction, including an unhealthy diet, high blood pressure, diabetes, smoking, a sedentary lifestyle and atherosclerosis, or blockage in the arteries.[5]

Connection to Heart Disease

In fact, many experts now consider ED a “canary” in the coal mine for heart disease. This is a situation where size does matter. The coronary arteries that carry blood to our heart are about three to four times bigger than the artery that carries blood to the penis. If you start to get some blockage in your heart artery, say 50%, that's not enough to really cause symptoms. However, if you get that same amount of blockage in a much smaller artery, it can cause symptoms, such as ED when that blockage is in the penile artery.  So, ED has been shown to be a predictor of future heart disease. Men with ED are twice as likely to experience heart attacks, cardiac arrests, sudden cardiac death and fatal or non-fatal strokes.[6]

How do we improve endothelial function? Stopping smoking, increasing physical activity, losing weight, eliminating high-fat foods, and improving blood sugar and blood pressure control have all been shown to improve endothelial function. There are certain foods that have been shown to help mainly because they are high in nitric oxide. Nitric oxide is produced by endothelial cells and is critical regulator of its function. When you develop endothelial dysfunction, there is a reduced capacity for nitric oxide production and decreased nitric oxide sensitivity.[7] These foods include green leafy vegetables, particularly arugula, pomegranates, watermelon, dark chocolate, and rhubarb. One of the most potent triggers of nitric oxide is beets. And because improved endothelium function helps increase blood flow in general, research suggests that athletes who consume beets get about a 10% improvement in their endurance performance![8]

The key to being able to rise to the occasion and perform your best is to lead a healthy lifestyle and be sure to eat those beets!

 Resources

[1] Arch Intern Med. 2006;166(2):213-219

[2] Am Fam Physician. 2016 Nov 15;94(10):820-827

[3] https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction/treatment

[4] Arterioscler Thromb Vasc Biol. 2017 Sep;37(9):e108-e114.

[5] Pharmacol Rev. 2021 Jul;73(3):924-967

[6] Circulation, 01 Jul 2018, 138(5):540-542

[7] Crit Care Clin. 2020 Apr;36(2):307-321

[8] Nutrients. 2017 Jan 6;9(1):43

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RECIPE

Roasted Jerk Beets

• 3 large red beets, peeled and cut to large bite-sized pieces.

Jerk Seasoning

• 2 tablespoons sugar

• 1 tablespoon onion powder

• 1 tablespoon garlic powder

• 1 tablespoon ground allspice

• 1 teaspoon cayenne

• 1 teaspoon ground black pepper

• 1 tablespoon dried thyme

• 1 teaspoon salt

• 1 teaspoon ground ginger

• 1 teaspoon dried parsley

• 1/2 teaspoon ground cinnamon

• 1/2 teaspoon ground nutmeg

• ½ teaspoon ground clove

• 1/4 teaspoon ground cumin

Liquid

• Juice of one lemon

• ½ cup red wine vinegar

Garnish

• 4 scallions, slivered

Directions

In a container with a tight-fitting lid, shake together the jerk seasoning ingredients and set aside.

Preheat your oven to 375 and line a baking sheet or dish with parchment paper.

Combine the liquid ingredients in a bowl and toss the beets to coat. Drain away the liquid and toss with 2 tablespoons of jerk seasoning. Scatter the beets on to the parchment and tent a piece of aluminum foil over them so the beets can steam.

Roast for 35-40 minutes or until fork-ready.

Garnish with scallions.

Enjoy as-is or add to salads, pasta, pizza, whatever!

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Close to 2 million people in the United States were diagnosed with cancer last year.[1] And we know that over half of cancer deaths are preventable.[2] Diet now contributes more to cancer risk than smoking![3] So knowing what foods increase your risk of getting cancer and which ones are cancer fighting foods is very important in helping you lead a long, cancer-free life.[4]

Foods That Increase Cancer Risk

Foods that have been linked to a higher rate of cancer include processed and red meat,[5]  partly related to the heme iron in red meat and the nitrates in the cured meats. [6]

We know that dairy products have been linked to certain kinds of cancer, especially prostate cancer.[7] Dairy contains insulin growth factor I, or IGF-1 and elevated levels of IGF-1 have been associated with an increased risk for cancer.[8]

The way you prepare your foods can also increase the risk for cancer. Fried foods create chemicals like acrylamide, which has been shown to be a carcinogen. Carcinogens are compounds that increase your risk for cancer.[9] Grilling or roasting meat at high temperatures forms other kinds of carcinogens such heterocyclic amines (HAs) and polycyclic aromatic hydrocarbons (PAHs). [10]

We know that excess sugar intake from highly sugared, ultra-processed foods or sweetened beverages increases your risk for cancer, through several mechanisms.[11] Excess sugar intake is associated with obesity, which can cause chronic inflammation and is associated with increased cancer risk and excess insulin which is also associated with increased risk.[12]

 Unfortunately, these high fat, highly processed food make up most of the calories in the standard Western diet.[13]

Cancer Fighting Foods

On the other hand, there are many foods that have been shown to lower the risk of cancer. Many work because they have anti-inflammatory properties and we know that chronic inflammation is at the core on many chronic diseases, including cancer.[14] In general, the more color foods have, the more anti-inflammatory they are , so that’s why it is so important to “eat the rainbow”! Remember “ROY G BIV”? Well, that stands for red, orange, yellow, green, blue, indigo, and violet! Here are some examples of foods across the spectrum of the rainbow.

Eating the Rainbow

Red: Tomatoes have a compound called lycopene which is a very potent antioxidant, and  has been shown to decrease both the risk of prostate cancer, but also breast cancer.[15]

Orange: Carrots are high in beta carotene, another very potent antioxidant associated with a lower risk of colon cancer. And Bugs Bunny's favorite food. Yeah!

Yellow: Yellow bell peppers are probably one of the best sources of vitamin C (you can choose any color bell pepper), another very potent antioxidant. [16]

Green: Kale is a cruciferous vegetable. Cruciferous vegetables have a family of compounds called glucosinolates which are associated with a lower risk of cancer.[17]

Green: Edamame is soybeans and regular soy consumption has been shown to lower the risk of breast cancer, and if you've had breast cancer it lowers the risk of recurrence. It can also lower the risk of prostate cancer in men.[18]

Green: Broccoli, which is another cruciferous vegetable. Broccoli has a compound called sulforaphane, which has been shown to help lower the risk of cancer.[19]

Blue: Blueberries are probably one of the most powerful anti-cancer foods out there.[20] It's also been shown to help prevent things like Alzheimer's disease. The cancer fighting properties come the pigments in the skin that make it blue.

Indigo: Red cabbage is another cruciferous vegetable.

Violet: Red onion is in a family called the allium vegetables. Other vegetables in this family include garlic, leeks, and green onion. They are very high in compounds like allicin and quercetin, which have been shown to  antibacterial, anti-inflammatory and anti-cancer properties.[21]

And just because foods don't have a lot of bright colors doesn’t mean it they aren't cancer fighting foods. For example, cauliflower is another cruciferous vegetable with anti-cancer properties[22].

Less Colorful Options

Quinoa, a pseudo-grain, is high in fiber, which can help prevent colon cancer and may also have direct anti-cancer properties. [23]  

Black beans, are also high in fiber and contain anti-inflammatory compounds derived from the pigments in the skin.[24]

There are also many herbs and spices that have been shown to have anti-cancer properties. The one that has been studied the most is turmeric. Turmeric contains curcumin, which has been shown to have marked anti-inflammatory, anti-cancer properties. [25]

The bottom line is that if you want to minimize your risk of getting cancer, the key is a healthy lifestyle, which is includes maintaining a heathy weight, regular physical activity, limiting or eliminating alcohol, don’t smoke and probably most important eating the rainbow!

Resources

[1] CA Cancer J Clin. 2022 Jan;72(1):7-33.

[2] https://www.nature.com/articles/d41586-022-02355-x

[3] Pharm Res. 2008 Sep;25(9):2097-116.

[4] https://www.hsph.harvard.edu/nutritionsource/cancer/preventing-cancer/

[5] Eur J Epidemiol. 2021 Sep;36(9):937-951

[6] Eur J Cancer Prev. 2012 Mar;21(2):134-8

[7] The American Journal of Clinical Nutrition, Volume 116, Issue 2, August 2022, Pages 314–324

[8] Eur J Nutr. 2020 Jun;59(4):1413-1420.

[9] https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/acrylamide-fact-sheet

[10] Control Expo Risk Assess. 2008 Jan;25(1):2-24.

[11] Am J Clin Nutr. 2020 Nov 11;112(5):1267-1279.

[12] Exp Diabetes Res. 2012;2012:789174

[13] Mo Med. 2020 Nov-Dec;117(6):536-538

[14] PLoS One. 2019 Apr 12;14(4):e0214551

[15] Nutrients. 2022 Dec 3;14(23):5152.

[16] Antioxidants (Basel). 2021 Nov 26;10(12):1894.

[17] Rocz Panstw Zakl Hig. 2012;63(4):389-95.

[18] Front Nutr. 2022 Mar 4;9:847421.

[19] J Oral Maxillofac Pathol. 2020 May-Aug;24(2):405

[20] Anticancer Agents Med Chem. 2013 Oct;13(8):1142-8

[21] Front. Nutr., 23 March 2022, Volume 8 - 2021

[22] https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet

[23] Molecules. 2022 Apr 11;27(8):2453

[24] Chem Cent J. 2017 Jun 20;11(1):56.

[25] Int J Mol Sci. 2019 Feb 27;20(5):1033

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RECIPE

Anti-cancer Bowl

• 2 cups broccoli, chopped

• 2 cups cauliflower, chopped

• 2 large tomatoes, chopped

• 1 bunch leafy greens, chopped

• 1 cup shelled edamame

• 1 cup red cabbage, chopped

• 1 red onion, chopped small

• 2 carrots, chopped

• 1 bell pepper (any color), chopped

• 2 cups cooked quinoa

• 2 cups cooked black beans

Essentially what you’re doing is creating a cancer fighting salad bar in your fridge. You might not add all of these ingredients into your bowl, simply pick the ones you like! 

Here’s a great dressing you’ll swoon over:

• ½  cup tahini

• 6 dates, pitted and soaked in hot water for 15 minutes

• 1/2 “ ginger root, minced

• ½  teaspoon dried turmeric

• juice of ½ lemon

• freshly ground black pepper tt

• 1-2 cloves of garlic

• water

Add all ingredients to a blender and drizzle in water to desired consistency. 

Will keep for 5 days in a sealed container in the fridge. 

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Join over 80 of The world’s top medical doctors, naturopathic doctors, nutritionists, scientists, dietitians, researchers, and authors, who will share with you the unbiased, accurate, scientifically proven truth about health, nutrition, the food system, the medical system, and the environment. 85 individual presentations, 32 panels, and your live questions for the last half hour of all of them.

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FOR MORE INFORMATION ABOUT THE DOC AND CHEF YOUTUBE SERIES

IS EATING SOY HEALTHY?

Soy is one of the most controversial topics in nutrition. Many people are concerned that soy consumption will lead to “man boobs” (the medical term is “gynecomastia”) in men or breast cancer in women.

It has been shown that over-exposure to estrogen can increase a woman’s risk for breast cancer.[1] And because soy products contain plant-derived estrogen-like substances, called “phytoestrogens” many people believe that women should avoid soy. But in fact, soy has many health benefits.

With regards to breast cancer, regular soy consumption, especially when started earlier in life, decreases the risk of breast cancer by 30%.[2] In fact, if you look at population data, the parts of the world where soy consumption is highest, such as Japan and some areas in China, have the lowest rates of breast cancer.[3] Unfortunately, when women from these areas immigrate to the United States, which has one of the highest rates of breast cancer in the world, their risk for breast cancer markedly increases.[4] This increased risk is felt to be related to Westernization of their diet. In women who have had breast cancer, regular soy consumption has been shown to lower the risk of recurrence.[5]

How do phytoestrogens lower the risk of breast cancer?

Phytoestrogens weakly bind to the estrogen receptor in breast tissue, preventing regular estrogen from binding and overstimulating breast tissue growth.[6]

However, it may make a difference in what type of soy is consumed. There is some evidence that highly processed forms of soy, like soy protein isolate or textured vegetable protein, may increase the risk of breast cancer.[7] So, the idea is to eat soy foods as “close to the ground” as they were grown. These include whole bean foods, such as edamame and tempeh, as well as minimally processed foods like soy milk, tofu, soy sauce and miso.

Soy also has many other health benefits; it can help lower blood pressure, lower cholesterol, decrease the risk for heart disease, help control blood sugars and promote bone health.[8] It has even been shown to reduce the risk of prostate cancer in men![9]

Does eating soy give you man boobs?

So back to man boobs…what really causes them? There are a lot of things that can cause men to develop enlarged breast, including certain medications and endocrine diseases.[10] But one of the most common causes today is obesity. The adipose tissue that stores fat also contains an enzyme called aromatase. Aromatase can covert testosterone in men to estrogen, and because estrogen promotes breast tissue growth, increase estrogen levels can lead to enlarged breasts (the lower testosterone levels also can contribute to erectile dysfunction).[11]  This is also one reason obesity is a risk factor for breast cancer in women.[12] Women also make some testosterone (just not as much as men). This can be converted to estrogen by aromatase, and higher levels of estrogen increase the risk for breast cancer.

So, is eating soy healthy? The bottom line is that soy is good for you. Ideally you should have 2-4 servings a day to maximize the health benefits, so enjoy some tofu today!

Looking for more soy info? Check us out on the local news talking about soy!

Resources

[1] Breast Cancer Res. 2003;5(5):239-47

[2] Br J Cancer 98, 9–14 (2008)

[3] Breast Care (Basel). 2015 Dec;10(6):372-8

[4] British Journal of Nutrition, 115(10), 1769-1779

[5] CMAJ. 2010 Nov 23;182(17):1857-62

[6] World J Clin Oncol. 2014 Oct 10;5(4):705-12

[7] https://foodforbreastcancer.com/foods/soy-protein-isolate

[8] Nutrients. 2016 Nov 24;8(12):754

[9] The American Journal of Clinical Nutrition, Volume 89, Issue 4, April 2009, Pages 1155–1163

[10] https://www.ncbi.nlm.nih.gov/books/NBK279105/

[11] Endocr Relat Cancer. 1999 Jun;6(2):315-24

[12] CA Cancer J Clin. 2017 Sep;67(5):378-397

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RECIPE

Air Fried Tofu

1 block  of extra-firm tofu, frozen overnight and then gradually defrosted in the fridge for 24 hours *

Marinade

• 1/4 cup coconut aminos (tamari, Braggs, or low sodium soy sauce, are good subs)

• 1 tablespoon maple syrup

• 3 clove garlic, minced

• 2-3 teaspoons sriracha (optional)

Easy Peanut Sauce

• 3 tablespoons of natural, creamy peanut butter (tahini or sunflower seed butter for nut-free)

• Juice of 1/2 lime

• Zest of about 1/3 of a lime

• 2 garlic cloves, minced

• 1/2 " fresh ginger root, minced

• 1 tablespoon coconut aminos (tamari, Braggs, or low sodium soy sauce, are good subs)

•  1 tablespoon maple syrup

• 1/4-1/3 cup water

Directions for Sauce

Add all the ingredients, except the water, to a small bowl and begin to whisk well. Slowly drizzle in water as needed. Taste and adjust for flavor.

Can be used immediately or chilled for later.

Can be stored in the fridge in a sealed container for 5-7 days.

Makes nearly 1 cup   

Directions                        

Freezing and then defrosting tofu (regular, not silken) helps the tofu soak up more marinade.

"We’ve often wondered why some tofu in Chinese restaurants has a distinctive spongy texture that allows it to soak up more of the sauce in a dish. This texture is produced by freezing the tofu solid before thawing and cooking it—a method that was originally used in China (and Japan) to preserve tofu during the winter months. Tofu is about 86 percent water; as it freezes, the ice crystals expand, pushing apart the protein network. When thawed, the water drains away, leaving the tofu with a spongy consistency that is highly absorbent."

-CooksIllustrated.com

When your tofu has thawed, you'll want to squeeze as much water out as you can - I use a tofu press and gradually increase pressure for about 30 minutes. Stand the tofu press up in the sink and allow the water to pour out gradually.

Next, add the marinade ingredients to a sealable reusable bag (Ziploc) and mix. Cut the tofu into cubes and add to the bag. Pull out as much air as you can and seal. Gently massage with your hands, making sure all cubes are covered. Place in fridge for several hours.

Add tofu to a preheated air fryer at 425. Fry for 10 minutes, flip and 10 minutes more.

Drizzle with peanut sauce. Add brown rice, steamed veggies for a meal that really rocks.

*We didn’t talk about freezing the tofu in the video. This recipe illustrates how to do that, although it is not necessary.

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Congratulations to all who spent countless hours on this very important (and ground breaking!) information - especially our Medical Director, Jim Loomis, MD

“It is the position of the American College of Lifestyle Medicine (ACLM) that remission of type 2 diabetes should be a clinical goal and may be achieved with a whole-food, plant-based dietary pattern coupled with moderate exercise (20). Remission can be defined as attainment of an A1C <6.5% for at least 3 months with no surgery, devices, or active pharmacologic therapy for the specific purpose of lowering blood glucose (21)”

— Clin Diabetes 2023;41(2):163–176

HOW TO GET ENOUGH PROTEIN ON A PLANT BASED DIET

One of the most common nutritional misperceptions is that if you follow a plant-based diet, you can’t get enough protein. But guess what, plants have protein! Few nutrients are as important as protein. Not getting enough of it will affect your health and body composition.

WHAT IS PROTEIN, AND WHY IS IT IMPORTANT?

Proteins are the main building blocks of our bodies. They’re used to make bones, muscles, organs, tendons, and skin, as well as enzymes, hormones, and transport molecules. Because our bodies are constantly wearing down and using up things like enzymes and hormones, we must ingest protein to survive. That’s how you build muscle after going to the gym.[1]

HOW MUCH PROTEIN DO WE NEED?

Most official nutritional organizations recommend that the average person needs 0.36 grams of protein per pound (0.8 grams per kg) of body weight a day.

This is 60 grams / day for a 165-pound person or 65 grams / day for a 180-pound person:

If you are athletic, you need more protein. For example, an endurance athlete may need about 0.55 to 0.65 grams of protein per pound (1.2 to 1.4 grams per kg) of body weight a day and a strength trained athlete may need up to may need 0.65 to 0.90 grams of protein per pound (1.4 to 2.0 grams per kg) of body weight a day.[2]

WHAT HAPPENS IF WE GET TO MUCH PROTEIN?

Despite our obsession with not getting enough protein, the average person in the US consumes TWICE as much protein as they need![3]

Unlike extra carbohydrates and fats, which we can store for future use, we can not store extra protein. Any extra protein we consume is converted to nitrogen, which is then excreted by the kidneys. So, the overconsumption of protein is associated with an increased risk for kidney disease.[4]

Also, because protein stimulates growth hormones, excess protein consumption is associated with an increased risk of cancer. In fact one study showed that for people aged 50 to 65, a high-protein diet increased the risk of cancer fourfold, comparable to the risk associated with smoking! 

That same study showed that middle-age people who ate foods rich in animal proteins were 75 percent more likely to die of any cause than those who ate a low-protein diet. Interestingly, the link between high protein intake went away when the participates consumed mainly plant-based proteins. This is probably because they don’t stimulate growth factors the same way that animal derived proteins do.[5]

WHAT HAPPENS IF YOU DON’T GET ENOUGH PROTEIN?

People can become protein deficient but this is typically due to an overall calorie deficiency.  Its severest form, called kwashiorkor, is most commonly seen in developing countries and characterized by swelling in the legs, loss of muscle mass and an enlarged abdomen.[6] Although uncommon in the Western world, there are some populations that may be at risk, including people who follow extreme diets, patients with prolonged chronic illness or institutionalized elderly patients.

SUMMARY

Plants have protein. You can get all the protein you need from eating pants, as long as you are consuming enough calories, even if you are an athlete. Most Americans consume too much protein, mostly from animal sources, which can increase the risk for kidney disease and cancer. Severe protein deficiency is rare in developed countries. 

Check out this post for more information on how to meet your nutritional needs on a plant based diet.

SOURCES

[1] https://www.healthline.com/nutrition/functions-of-protein

[2] J Acad Nutr Diet 2016;116:501-528.

[3] Nutrients. 2015 Aug 21;7(8):7058-69.

[4] J Am Soc Nephrol. 2020 Aug;31(8):1667-1679

[5] Cell Metab. 2014 Mar 4;19(3):407-17

[6] https://www.ncbi.nlm.nih.gov/books/NBK507876/

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RECIPE

Lentil Soup with Spinach

• 1 yellow onion, chopped small

• 1 rib of celery, cut lengthwise and then cut to 1/2" pieces

• 2 carrots, peeled and cut to 1/2" pieces

• 3 cloves of garlic, minced

• 1 1/2 teaspoon ground cumin

• 1 teaspoon coriander

• freshly ground black pepper to taste

• pinch of salt, optional

• 2 red potatoes (do not peel), cut to 1/2"-3/4" chunks

• 1 cup brown lentils

• 4 cups vegetable broth

• 5 ounces baby spinach

• 1 large lemon, squeezed

Directions

To a preheated large soup pot / dutch oven, add the onion, celery and onion.

Begin stirring and continue to do so until you add the broth.

Pull the heat down to medium-high and continue to cook the vegetables until the onions become translucent (about 5-6 minutes).

Next, add the garlic and continue to stir. When the garlic becomes fragrant (about 1 minute of cooking), add the cumin, coriander, salt and pepper. Coat the vegetables well with the spices. Add the potatoes, continue to coat by stirring. Add the lentils and the broth. 

Cover pot. Bring the soup to a boil and then down to a simmer. Cook for 25-30 minutes.

Test lentils for doneness. You want them soft and easy to eat - al dente beans will be hard to digest.

Turn off the heat and add all of the spinach, it will wilt quickly.

Squeeze the lemon just before serving. Enjoy!!

Serves 4

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🥦 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.

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

To learn more, please visit us here.

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TOPIC: PROTEIN

RECIPE: LENTIL SOUP

1 yellow onion, chopped small
1 rib of celery, cut lengthwise and then cut to 1/2" pieces
2 carrots, peeled and cut to 1/2" pieces
3 cloves of garlic, minced
1 1/2 teaspoon ground cumin
1 teaspoon coriander
freshly ground black pepper to taste
pinch of salt, optional
2 red potatoes (do not peel), cut to 1/2"-3/4" chunks
1 cup brown lentils
4 cups vegetable broth
5 ounces baby spinach
1 large lemon, squeezed

Directions
To a preheated large soup pot / dutch oven, add the onion, celery and onion.
Begin stirring and continue to do so for about 3 minutes.
Pull the heat down to medium-high and continue to cook the vegetables until the onions become translucent (about 5-6 minutes).
Next, add the garlic and continue to stir. When the garlic becomes fragrant (about 1 minute of cooking), add the cumin, coriander, salt and pepper. Coat the vegetables well with the spices. Add the potatoes, continue to coat by stirring. Add the lentils and the broth. Cover pot. Bring the soup to a boil and then down to a simmer. Cook for 25-30 minutes.
Test lentils for doneness. You want them soft and easy to eat - al dente beans will be hard to digest.
Turn off the heat and add all of the spinach; it will wilt quickly.
Squeeze the lemon just before serving. Enjoy!!
Serves 4

TOPIC: FIBER

RECIPE: CHICKPEA CHICK'N SALAD

1 14 oz can chickpeas, drained and rinsed
1 stalk of celery, diced
1/4 cup walnuts, chopped small
1/4 cup tahini paste
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 intact. Fold in the rest of the
ingredients and mix well with your hands.
Chill and allow flavors to develop.
Tomato, onion, greens and whole grain crusty bread to prepare. Yum!!

TOPIC: SOY

RECIPE: MARINATED AIR FRIED TOFU

1 block of extra-firm tofu, frozen overnight and then gradually defrosted in the
fridge for 24 hours

Marinade
1/4 cup coconut aminos (tamari, Braggs, or low sodium soy sauce, are good subs)
1 tablespoon maple syrup
3 clove garlic, minced, optional
2-3 teaspoons sriracha (optional)

Easy Peanut Sauce
3 tablespoons of natural, creamy peanut butter (tahini or sunflower seed butter
for nut-free)
Juice of 1/2 lime
Zest of about 1/3 of a lime
2 garlic cloves, minced
1/2 " fresh ginger root, minced
1 tablespoon coconut aminos (tamari, Braggs, or low sodium soy sauce, are good subs)
1 tablespoon maple syrup
1/4-1/3 cup water

Directions for Sauce
Add all the ingredients, except the water, to a small bowl and begin to whisk well.
Slowly drizzle in water as needed. Taste and adjust for flavor.
Can be used immediately or chilled for later.
Can be stored in the fridge in a sealed container for 5-7 days.
Makes nearly 1 cup

Directions for Tofu
Freezing and then defrosting tofu (regular, not silken) helps the tofu soak up more marinade.
When your tofu has thawed, you'll want to squeeze as much water out as you can - I use a tofu press and gradually increase pressure for about 30 minutes. Stand the tofu press up in the sink and allow the water to pour out gradually.
Next, add the marinade ingredients to a sealable reusable bag (Ziploc) and mix. Cut the tofu into cubes and add to the bag. Pull out as much air as you can and seal.
Gently massage with your hands, making sure all cubes are covered. Place in fridge for several hours.
Add tofu to a preheated air fryer at 425. Fry for 10 minutes, flip and 10 minutes more.
Drizzle with peanut sauce. Add brown rice, steamed veggies for a meal that really rocks.

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BECOME A MEMBER!

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

Sometimes we, in the wellness community, become so ingrained in our careers, we tend to forget how we got where we are, and how to help others begin their journey. I’m calling myself out here, so we’re going to drill way down to the beginning.

You’ve got kids pulling you in every direction. You’re caring for you parents. You’ve got a spouse who rolls their eyes every time you mention a new diet/lifestyle for the family, and your friends- well, they too, have their own ideas.

However, we can all agree that more plants on plates is probably a good idea. I think we’ve all seen the solid research though a simple Google search and thanks to the American College of Lifestyle Medicine leading the charge in solidifying Lifestyle Medicine as a boarded specialty (that’s right, healthcare providers must take their boards to become a LM provider, just like any other specialty, like, endocrinology, oncology, internal medicine, etc.) the hunt is on even more to find a practitioner who can help round out attention to our wellness by addressing all six pillars of lifestyle medicine.

As an aside, if you are looking for a certified lifestyle provider, you can contact our medical director, Dr. Jim Loomis at the Barnard Medical Clinic. This is not an effort for you to “fire” your existing provider, having a local doc is imperative for acute care. A telehealth or in-person appointment with a LM specialist will address and help you better understand how to prevent and in many cases, reverse chronic issues, such as diabetes (insulin resistance), heart disease, elevated cholesterol, hypertension, obesity, etc., by instilling LM pillars into your lifestyle.

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Image from: https://lifestylemedicine.org/

I am a firm believer in the power of Lifestyle Medicine and I focus on nutrition and the importance of a plant-strong diet. Because of the surge of interest in this topic, there has been a rush of information coming through social media channels, TV, print, podcasts, and on and on. It seems that we cannot go a day without seeing something as “plant-based”. Shoot, even Tide Detergent has a commercial that touts they are plant-based! I digress.

Once we found out (for instance) that insulin sensitivity could be increased and this could very likely lead to a reversal of type II diabetes - the floodgates opened! Not to forget all the aforementioned (and more!) COMMON chronic illnesses that can be prevented / reversed; here’s a lot happening in Lifestyle Medicine, particularly in the nutrition pillar.

In 2008 I lost my dad to cancer. Exactly 10 weeks later, I too, was diagnosed with the Big C and it rocked my world. Eventually I launched STL Veg Girl and my mission was, and still is, A Plant on Every Plate. This was very much pre-Lifestyle Medicine, and certainly the idea of plants preventing/curing many chronic ailments as a mostly a mainstream practice was not a thing. In short, I was a weirdo.

I dug and dug around, reading all I could about the power of plants. Reading the science as new studies surfaced — soon people started taking note. They wanted to know what that science looks like on their plate. People began to understand they have more power over their health than they ever thought and they were hungry for the information.

Years of teaching classes, creating programs, holding summits and now even building the nation’s first fully plant-based nutrition and culinary education center, has been nothing short of both painstaking and equally fulfilling. And - although I have built a vast library of resources/recipes to help with my plant on every plate mission, I find there is so much noise out there, and people are generally just too busy to make the transition, no matter how important it is in their lives. With this latest uptick of people also understanding the science and wanting to take control of their health, it’s time to add just a few ways to jump on and begin. I’m making it so simple that we are tip-toeing into the tip-toe. Super-duper beginner, honey!

Here are 5 ways to make a super slow and barely noticeable ways to add more plants to your plate.

1. Add a handful (3, 4, 5!) of baby spinach to your next soup, chili or stew! Because spinach has so much water in it, it will cook down to nearly nothing! Get your greens and not even know it! Here’s a great recipe!. I’d love for you to graduate to using shredded kale or chard. But, baby steps.

2. Who doesn’t love pasta? Two tips for you here: buy your favorite pasta and before you pour it all over your noodles, dump the sauce into a blender and add a handful of spinach at a time. Taste after each blend, making sure you cannot detect the flavor and the color remains in it’s original hue. If you, and whoever is sharing a meal with you can handle seeing a few extra greens, coarsely chop up fresh or frozen broccoli and add it to the pasta water for the final 2 minutes of cooking. Raw cruciferous vegetables might create some bloating in someone who is not accustomed to eating them on a regular basis. This slight cooking softens them just a little for easier digestion, but not enough so the nutrients are cooked out. Here’s some information on cutting those little florets for maximum nutrition.

   Oh, you have white sauce, or you’re making mac ’n’ cheese?? I’ve got you. Steam some cauliflower. Add your alfredo or cheese sauce to a blender and add the cauliflower in small batches. Taste as you go. Additionally, add chopped cauli to the pasta water and drain with the noodles. Sure, broccoli is also good here, but if we are aiming for mainly undetectable veggies, let’s keep with the same color palate.

3. Amp up your AM with super oatmeal! Whether you are an overnight oats fan, you’d rather run out the door with 5-minute quick oats, or you slowly stir your old fashioned oats or steel cut oats for 20 minutes, they all offer you a canvas to plant that bowl! If you’re a dairy dreamer and you HAVE to add cows milk, but really are trying to moo-less, go halfsies. 1/2 cow and 1/2 plant milk (you choose, I find oat is thick if that’s something you’d like). Remember— slooooow. Next, add in either fresh (yes!) or dried (watch the added sugars/oils) fruit. Dark berries are preferable, but please add fruit. Like nuts? I’d suggest chopping almonds and pecans. The color melts right in and everyone loves the texture. Want to really amp that bowl? Purchase a bag of ground flaxseed and sprinkle a teaspoon in your morning meal. A real boost of fiber and omega-3 fatty acid will kickstart your day and you will not even know it’s in there. Scout’s honor.

4. Mashed potatoes? Yes please! I feel you! Next time you go to the store to buy taters to mash, buy an equal amount of cauliflower. Cut your potatoes to a large chop so they cook faster. Chop your cauliflower very small so that it, too, cooks quickly. Begin to cook your potatoes, add equal parts of cauliflower to the cooking water when the potatoes are nearly done. Cook until the cauliflower is fork ready (it will not take as much time as the potatoes). Drain, mash, and (plant-based) milk and what ever magic you do to make your mashed potatoes into something people can not get enough of. If it’s not fully plant-based, no worries. Seriously tip-toeing here.

5. Snack time! I love a great trail mix (thank you Trader Joe’s!), but man, oh, man those calories can add up in an instant. To get a more satisfying bang for my nutritional buck, and still fit into my jeans, I add plain popcorn to my mix. The extra fiber quickly fills me up and I can step away from the trail a little sooner.

I hope these ideas will help you add a more diverse amount of plants to your plates. I understand that starting with one plant-based meal a week can be tough for some, especially when you are unsure what you are doing! I was there, I totally get it. Ask me sometime about my story on how I navigated this - in short, I: was morning the loss of my dad, was healing from surgery after my cancer surgery, was living in the midst of a full home renovation with no kitchen (and no walls anywhere), held down a full time corporate job, was confused, mad, and frustrated about my health/family/life, but wanted to make a change. The stakes were fully against me and I know at times it feels like they are against you, too. You can push though. You can.

Begin with what you know and swap out one or two ingredients at at time. That’s all I did in the short list above. Small steps to a big change. It doesn’t happen in one day. You deserve grace, take it.

If you would like another resource on beginning slowly, here is one bit of advice I offer to everyone. It seems to really resonate with many. Keep it in your back pocket.

🥦 If you’d like continued support and might find cooking with me from the comfort of you own kitchen fun and really, really educational, I hope you’ll check out our STREAMING PLUS Membership. It’s a streaming membership + live and interactive classes with a support call each month.

You’ve got this.

Good friend of the shop, producer of the coming soon, The Doc and Chef YouTube Series, and host of the uber successful PCRM The Exam Room Podcast, Chuck Carroll did a pop up podcast at the Center for Plant-based Living earlier this month. He will be taking the podcast to Los Angeles and New York soon (get your tickets!), and we felt honored that he started his trek here in the shop!

Chuck started off the night with an interview with Medical Director, Dr. Jim Loomis. He then chatted with Dr. Todd Lindley, who has been a patron of the shop since it opened. Dr. Lindley has lost 100+ pounds, and no longer has diabetes or prostate cancer. The event wrapped up with a sit down with CPBL founder/owner, Caryn Dugan, who we promise has a lot more fun than pictured!

Jim and Caryn prepared a meal for the accompanying dinner party guests and we are very grateful to Clementine’s Ice Creamery for gifting us with their dangerously delicious vegan ice creams and to Karviva Beverages for their incredible non-alcoholic UnWined Malbec and Rose’. WOW!!

Kirkwood City Lifestyle Magazine is kicking off the new year by sharing some of our plant-based recipes to jump start your efforts to add more plants to your plate!

Many thanks to Renee Moore for helping us share the good word about plants!

This was a ton of fun!

Forks Over Knives approached me to be the face of their 2023 Forks Meal Planner ReSet Campaign.
It was an honor to walk members through the platform, meal prep and cook their amazing recipes, and come back to answer their questions.

Thank you FOK!!

You’re doing it wrong.

At some point we were all doing it wrong.

A new year with not so new goals. You want to lose XX weight (hey, Spring Break is right around the corner!), you want to get off your high BP meds now, you want to increase your insulin sensitivity, you want to fix your gut health immediately. I get it. Ok, so do it - but don’t do it without one step, and this is creating a foundation to BUILD ON and you do this by instilling simple and attainable micro-goals along the way.

These micro-goals are really just check boxes along your journey to your main goal. They should be very attainable and easy to achieve. Meeting these small goals, one by one, builds confidence and knowledge to move forward and check off the next box.

That’s how you will lose the weight, get off you meds, etc.

This is the formula I use when coaching people to do just that.

We are focusing on FIBER this month to help you reach that goal. FIBER: in the form of whole and mostly unprocessed plant foods and not added powders or supplements.

In this new year, or whenever you find yourself reading it, our end goal is to be eating at least 40 grams of fiber every day. Straight out of the gate that can sound scary and if you are not used to seeing mostly plants on your plate, well, it is scary.

Do not count calories. Do not count fat grams. Do not count carbohydrate grams.

The FIBER FORMULA is the key to better health and we are doing this inside of one month. We will plan it out week by week (it’s so simple!) and by the end of the month, you will be at 40 and feeling great!

What is fiber?

My simple definition of fiber is, plant roughage. That’s it, two words: plant roughage. As you might suspect, fiber is only found in plants, you won’t find a gram in any animal foods.

“Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested.”

— Harvard University

-Kaiser Permanente

What’s so great about fiber and why is it the magical nutrient needed for great health and weight loss?

For starters, fiber is a micro nutrient that weighs in a ZERO CALORIES and when it meets up with water in your stomach it expands. From here, your stomach stretch receptors (yes, a real thing) send a signal to your brain to say, stop eating! So, you’re full on less calories. Yay you!

Fiber is the foundation for true gut healing which leads to better health from your cardiovascular health to brain health to hormonal health. 70-80% of the immune system in the gut, which is made up of only one cell thick. Trying to separate these cells from the gut microbes is impossible as they work together, just like the rest of our symphonic body does. By correcting and enhancing the microbes in our gut, we create a strong immune system.

RESOURCES

To learn more about how fiber will help you, we recommend this book. It’s truly fascinating!

Here is why we don’t recommend you sprinkling fiber supplements on to your food for a fiber boost.

Here is a library of great fiber information videos. You’ll learn so much!!

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We are starting this FIBER FORMULA journey January 3 on Fox 2 on the STUDIO STL tv show. Every Tuesday we will bring a new fiber rich recipe that will add another 10 grams of fiber to your week. Watch for us on the show and on our social media channels and we hope you’ll follow along. Dr. Jim Loomis (of The Game Changers and our Medical Director) will be available to answer questions and help along the way!

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Week 1: 10 GRAMS OF FIBER A DAY

Breakfast: Avocado Toast

Look for a whole grain bread. I found one that boasts 5 grams of fiber per slice!

A whole medium avocado holds 7 grams of fiber and if you add any veggies, you’re already past you goal!

I told you this would be easy!

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WEEK 2: 20 GRAMS OF FIBER A DAY

Lunch: Carrot Hummus Stuffed Pita with Pickled Vegetables

Three really great things fiber will help you with:

1. lose weight

   When fiber in plants mixes with liquid in your stomach, it expands. The stretch receptors on the side of your stomach then send signals to your brain to indicate you are full. Because it’s only plants that have fiber, and plants carry a lower caloric load than most overly processed foods or animal based foods, you have just filled up on low calorie, nutrient-dense foods and not empty calories.

2. Usher out the toxins

   It is not only fiber’s job to lower cholesterol, but it also rids the body of other things that the body has no more use for, like medications, excess hormones. Fiber not only helps you become regular, but also helps create hormonal balance, by ridding the body of too many hormones.

3. Gut health and strengthening your immune system

   It bears repeating: Fiber is the foundation for true gut healing which leads to better health from your cardiovascular health to brain health to hormonal health. 70-80% of the immune system in the gut, which is made up of only one cell thick. Trying to separate these cells from the gut microbes is impossible as they work together, just like the rest of our symphonic body does. By correcting and enhancing the microbes in our gut, we create a strong immune system.

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WEEK 3: 30 GRAMS OF FIBER A DAY

Dinner: Lentil Soup with Spinach

In this third week of the Fiber Formula Initiative, it’s super easy to add another 10 grams if you’re making this delicious and easy lentil soup!

This week we are also focusing on weight loss and maintenance! There is no better person to talk about this than PCRM’s Exam Room Podcast host, Chuck Carroll!

WEEK 4: 40 GRAMS OF FIBER A DAY

Snack / Dessert: Cookies!!

You did it!! You’re here! You’ve reached 40 grams of fiber a day; have a cookie (or two!)! Originally dubbed as Breakfast Cookies, these cookies have been modified over the years and are oil-free, gluten-free, and just plain ol’ delish! Even Santa loves them! They pack a punch of 10 grams of fiber for two and are you really going to stop there? Eat them for breakfast, your afternoon snack, dessert, etc etc.

Go YOU!

Now that you’re there, let’s maintain that win! Our membership will help you stay the course, offer support and even Dr. Loomis will be available to you!

🥦 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.

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

To learn more, please visit us here.