All Disease Begins in the Gut ~ Hippocrates

By Coach Maria - Salus Nutritionist & Food Expert

Digestive health is a topic that seems to be popping up more frequently in the health & nutrition communities - finally!

Truth is, our digestive health is significant to our hormonal health, which is crucial to our immune health, which ties into our mental health......are you catching on to the interplay?

Let's look at some interesting facts that you may or may not know about:

• 90% of cells are gut bacteria and flora.
• 70% of your immune system lies in your gut.
• Your gut is referred to your "second brain" - controlling the complex task of digestion without the aide of the cranial brain.
• There are 100 trillion bacteria - about 3 pounds worth - lining the intestinal tract and their main function is to aggressively fight off outside intruders.

Are you starting to see how compelling it is to make gut health your priority?

The research over the past two decades, has shown that there is a link between an unhealthy gut and diseases like obesity, rheumatoid arthritis, diabetes, depression, autism spectrum disorder, chronic fatigue syndrome.

The most obvious thing to do, would be to avoid things that destroy the good bacteria (gut flora) and damage the intestinal barrier in the gut.

Why?

#1

• Gut flora promotes healthy GI function
• Gut flora provides incredible protection fro infection
• Gut flora balances our metabolism
• Gut flora encompasses 75% of our immune system

If our gut flora is compromised, you can see how it can have detrimental effects on our health.


#2

When the intestinal barrier is compromised:

• Intestinal lining becomes more porous
• Allows undigested food proteins into the bloodstream
• Defense mechanism no longer functions efficiently
• Absorption of nutrients is severely compromised (i.e., nutrients you think you are eating are not being absorbed)

Some of the biggest contributors to unhealthy gut flora and compromised intestinal barrier?

• Diet high in refined carbohydrates, sugars and processed foods
• Chronic stress
• Frequent exposure to dietary toxins like wheat and industrial seed oils (corn, canola, cottonseed, safflower, soybean...)
• Antibiotics, NSAIDs

So what can we do to make certain our guts remain healthy or, if our gut health is already compromised, how to restore gut health?

As much as possible, avoid:

• Cereal grains (most especially refined flours) - damage gut lining, binds essential nutrients, making them unavailable to the body.
• Industrial seed oils - pro-inflammatory, increases omega-6 which is associated with an increase in inflammatory diseases.
• Sugar (most especially high fructose corn syrup) - causes GI dysfunction, can interfere with protein absorption.
• Processed soy (soy milk, soy flour, soy protein) - reduces absorption of nutrients in the body, disrupts endocrine function, can cause thyroid problems in women.

As much as possible, include:

• Lots of fermentable fibers (starches like sweet potato, yam, yucca...)
• Fermented foods (kefir, yogurt, sauerkraut...)
• High quality, multi-species probiotic
• Stress management mechanisms

Carrot Cake Muffins - Gluten-Free!

By Coach Maria - Salus Nutritionist & Food Expert

The cold weather signals the beginning of fall, which means a different style of cooking and the beginning of more baking!

Baking treats from time to time doesn't have to mean you load up on the sugars and refined flours and throw your healthy eating habits out the window.

Baking, for me, means still using quality ingredients that will promote good health while still tasting delicious - yes, it's possible!

I like this recipe because it can be part of a quick breakfast on the go, or a smart snack at the office while avoiding the all-too-common doughnuts and sugar-treats that are brought in.

The coconut flavor and sweetness are very subtle and builds upon the other flavors quite nicely.

If you do not like walnuts, you could substitute with any other nut or even omit the nuts entirely, but I think they added a great texture to the muffin.

Ingredients
makes 6 muffins

2 c blanched almond flour
1/2 c unsweetened & finely shredded coconut
1 tsp baking soda
1/2 tsp sea salt
1/2 tsp nutmeg
1/2 tsp cinnamon
1/4 c raw, unfiltered honey (or pure maple syrup)
1/4 c olive oil
2 large pastured eggs
1 tsp vanilla extract
1 c shredded carrot
1/4 c walnuts, roughly chopped (optional, but recommended)
1/4 c golden raisins (optional, but recommended)



Preheat oven to 350˚F. Line a muffin tin with paper or silicone liners.

In a large bowl, whisk together the almond flour, baking soda, salt, nutmeg and cinnamon. Add in the shredded coconut, stir to combine.

In a separate bowl, combine the maple syrup (or honey), vanilla, oil and eggs and whisk until well combined.

Add the dry mixture to the wet, stirring until combined. Carefully fold in the carrots, walnuts and raisins.

Spoon the batter into the muffin tin, filling each cup to the top if you want a nice muffin dome. Bake for approximately 25 minutes or until the tops are golden brown and a toothpick inserted into the center comes out clean.

Cool the muffin pan on a wire rack for five minutes. Gently pop the muffins out to continue cooling on the rack (don’t cool them longer than 5 minutes in the hot pan they’ll definitely get soggy).

You can store these muffins, covered tightly in the fridge. 

I like to triple this recipe and freeze a bunch to have on hand - just defrost and reheat in microwave for a warm and satisfying snack.

Key Lime Smoothie

By Coach Maria - Salus Nutritionist & Food Expert


There are times, especially after a grueling workout, when a meal is too much and real food just isn't appealing.

Your body craves something, however, and it deserves - needs - some nourishment.

That's when a nutrient rich smoothie can do the trick.

This one is simple, yet so delicious, one might even feel guilty!

But don't....the smoothie is gluten-free, egg-free and dairy-free.

Ingredients
serves 2

1 c coconut milk
1 c ice
1/2 avocado
1 kiwi
zest and juice of 2 limes
handful of baby spinach (totally optional, but why not?)
raw honey to taste

In a food processor, blender or vitamix, blend all ingredients until smooth.

Drink.

Smile.

Salmon & Shrimp

By Coach Maria - Salus Nutritionist & Food Expert

I have a confession to make - I've never watched the Food Network.  Everyone that has watched the show, describes it as food porn.  And they are all  shocked when they hear that I have never seen one single episode.
By the look on their faces, I'm sure they are thinking something along the line - what is wrong with you?!  Aren't you into food?!

So.....I decided to see what the fuss was all about.  No, I didn't watch a show, but I did take a peek at their website and perused their articles and recipes - lots of good stuff! 

This recipe is an adaptation of another recipe I came across on their website. 

With a few little tweaks, this meal came out so tasty, even my picky eater said it was good - whoa!

Ingredients
serves 2

8oz. salmon fillets
1 lb jumbo shrimp, peeled & butterflied
3 tblsp kerrygold butter, softened
1/4 c + 3 tblsp EVOO
2 tblsp fresh parsley
1/4 c sun dried tomato halves
1 tblsp dried oregano
sea salt and pepper to taste

Preheat oven to 375F
Season salmon and shrimp with 3 tblsp EVOO, salt, pepper and dried oregano
Arrange on shallow pan lined with parchment paper and bake for 15-20 minutes (the shrimp will cook faster - check them after 10 minutes)

Make sun dried tomato butter:
Combine butter, 1/4 c EVOO, sun dried tomatoes and parsley in food processor and pulse until everything is incorporated
Season with salt and pepper if desired
Once salmon and shrimp are done, top with sun dried tomato butter

This meal goes well with a small side salad!