Happy Healthy Fit

Thanks for the delicious power tips, Physicians Committee for Responsible Medicine!

We include these as daily players in our athlete power prep meals!

The biggest power play is take a delicious recipe and make it even more amazing by subbing in whole plant foods that look and taste amazing AND boost gut health, reduce inflammation and increase kindness vibes all around!

Make the BEST vegan Crunchwrap supreme (Taco Bell copycat) - with vegan queso, plant-based taco meat, dairy-free sour cream, crispy tostada shell, tomato, and lettuce in a crispy pan-fried tortilla shell for whenever the cravings strike!

Action first!

Stop WAITING To Feel READY - Your Mood Is A Product Of Your ACTIONS | Rich Roll Podcast New solo riff on the podcast this week.

(By Lower Keys Medical Center)

Gut Feelings: How Stress Impacts Digestion

The phrase “gut instinct” was popularized in the 1970s to describe making a decision based on feeling rather than logic. However, there isn’t as much distance between those instincts and the brain as we might have originally thought.

In fact, some researchers refer to the gut as the body’s “second brain” because it contains a complex nervous system with over 100 million neurons that control digestion, strengthen our immune systems and impact our emotions.

In turn, emotions like anxiety, depression and stress also can affect your stomach through what’s called the “gut-brain axis.” They can disrupt the digestive system, leading to problems such as bloating, cramping, diarrhea and nausea.

And if you already have a gastrointestinal disorder like gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), stress can cause your symptoms to flare up.

Fortunately, we don’t have to be stuck in a vicious cycle. We can keep our stomachs healthier by:

Eating gut-friendly foods such as whole grains, fruits and vegetables to promote the growth of beneficial gut bacteria.

Additionally, consider adding fermented [probiotic] foods like [Forager Project] yogurt, sauerkraut and kimchi to meals to maintain a balanced microbiome. [Also consuming prebiotic foods like steel-cut oats, cabbage, onions, garlic and artichokes help get probiotics in the perfect spot in your digestive tract.]

Exercising for at least 30 minutes five times per week.

Studies show that even low-intensity workouts can reduce the time it takes for food to move through the digestive tract. Working out also boosts your mood by reducing cortisol while releasing endorphins (feel-good hormones).

Having more fun. 46% of Americans say they use hobbies to reduce stress, and in 2023, the American Psychiatric Association reported that adults who engage in more creative activities have better mental health.

Limiting irritants like caffeine and alcohol, as both can cause inflammation and increase stress.

[Alcohol destroys good bacteria in your gut which affects physical and mental health.] Women should consume no more than one alcoholic drink per day, while men should keep it to two or less.

The FDA also recommends no more than four cups of brewed [organic, mold-free] coffee per day.

Practicing mindfulness.

Activities like meditation and yoga can both calm your mind and stimulate the vagus nerve—the pathway between your gut and your brain. This will help you get into "rest and digest" mode rather than feeling stressed.

Prioritizing sleep.

Getting seven to nine hours of rest helps your digestive system repair itself and keep your mood balanced, but lack of sleep increases cortisol and reduces good bacteria in the gut.

You might [very likely] find that these six small changes will make you, and your gut, happier.

🌟🙌💖

Send a message to learn more

Well this tracks...

So I've traveled all over the US for work and have observed that many people over the age of 30 start experiencing hairloss of some degree.

And an estimated 42% or more of Americans are Vitamin D3 deficient.

And one of the main symptoms of Vitamin D3 deficiency is hairloss.

"Low levels of Vitamin D can disrupt the hair follicle cycle, leading to excessive shedding, hair thinning, or conditions like alopecia (which, incidentally, means hair loss.)

WHILE IT [HAIR LOSS] IS A COMMON SYMPTOM, IT IS TYPICALLY LINKED TO CHRONIC LOW LEVELS RATHER THAN ACUTE DEFICIENCY."

!!!

For me, personally, if any part of what's going on with or in my body isn't OPTIMAL, I consider that needing improvement. If that resonates with you, maybe it's something to check out!

Happy Thursday, everyone!

Lower Keys Medical Center
Ditching Ultra-Processed Food
[with a few added suggestions!]

It’s been a long day, maybe even a long week, and the thought of chopping vegetables or cooking an entrée sounds utterly exhausting. In times like these, it can be tempting to munch on chips or throw a frozen pizza in the oven. However, just because it’s convenient and tasty doesn’t mean it’s good for you.

Sweet or salty packaged snacks, ice cream, sodas, canned soup, cold cuts, juice and even cereal are ultra-processed foods. That means, instead of containing everyday ingredients you might find in your kitchen, these items are filled with chemicals and additives, such as fats, starches, oils, artificial colors and sweeteners like high-fructose corn syrup.

Ultra-processed foods (UPFs) are so bad for you that a 2024 study linked them to more than 30 health issues, including increased risks of cancer, type 2 diabetes, obesity, heart disease, stroke, depression, sleep disturbances and digestive problems. People with diets high in UPFs also have a 40% higher risk of all-cause mortality, according to a report in Clinical Nutrition.

Despite these dangers, UPFs account for nearly 60% of adults’ and 70% of children’s diets.

So, what can we do to start cutting these foods out of our lives?

Start checking labels. UPF food labels often contain words like high-fructose corn syrup, maltose, dextrose, aspartame, sucralose and saccharin—which are all additives that sweeten these foods. Other common ingredients in UPFs are hydrogenated oils, MSG (monosodium glutamate), artificial food colors like Red 40 and Yellow 5, sodium nitrates, lecithin and maltodextrin.

**If you don’t know what an ingredient is or how to pronounce it, chances are it’s an additive you don’t want.**

Make healthy swaps!

Some examples include buying plain yogurt and adding your own fruit and nut toppings rather than “fruit at the bottom” options that often contain artificial sweeteners [and an insane amount of added sugar!]

You can also trade:
- sparkling water for sodas
- fruits and vegetables for chips
- roasted chicken breast for deli meat
- homemade broths for canned soups.

Even tossing the “butter-flavored” microwave popcorn out and making air-popped or stovetop popcorn can make a big difference.

PREP SNACKS IN ADVANCE. By slicing fruits, vegetables and block cheese (not wrapped cheese singles) in advance, you can create convenient grab-and-go snack packs for busy days.

Pair that with raw nuts, like almonds, walnuts or pecans, and it will be much easier to resist UPF options like chips or fruit snacks.

Not only will these changes make you healthier, but also they could help you lose weight. [For those not looking to lose weight, make sure to meet your dietary needs according to your exercise and other metrics, as well keeping up with resistance training to maintain or build muscle also depending on your goals.]

In one eight-week trial, people who reduced their UPF intake by nearly 50% reduced their intake by 612 calories a day. They also ate 37% less sodium, 50% less sugar and lost an average of 7.7 pounds.

And isn’t a healthier body worth ditching UPFs for?

Eat whole food (not processed junk)
Mostly plants (fiber!)
Not too much

- Food Rules by Michael Pollan

Michael Pollan On Cooking At Home 👩🍳 #reels #shorts #MichaelPollan #cooking #food #fastfood #health This is an excerpt from Michael Pollan's speech at RSA called How Cooking Can Change Your Life. He shares some fantastic wisdom on the benefits of home cooking, and how our migration away from it in the last 60 years has changed the way America's agriculture is structured. His explanation of McDonal...

I just took my recertification exam as a Precision Nutrition Level 1 coach and it was fun to refresh!

Came across this handy guide which honestly we should all be using as our five-star base planning tool for all meals.

Add meat and dairy in bits to your liking if you prefer, but please make sure you've got the colorful, fiber-filled base on point so you truly are fueling yourself like a champion!

‘What should I eat?!’ How to choose the best vegetarian and plant-based foods for your body. [Infographic] Use this visual food list to create a delicious menu that fits your goals, preferences, and lifestyle.