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!

Processed Foods - Convenience at a Cost

By Coach Maria - Salus Nutritionist & Food Expert

The grocery store aisles are inundated with processed foods.

We have been convinced that processed foods are the answer to our busy lives.

Colorful boxes and packages, clever advertisements and marketing that lure us into thinking the processed foods are actually healthy!

There's only one truth to processed foods - they are convenient.  And the manufacturers know all too well that in the hustle and bustle of our daily lives, convenience reigns supreme!

The companies that produce this convenience are running a business, their bottom line is the almighty dollar, not your current or future state of health - trust me on this.

There's nothing more convenient than dumping contents out of a box and turning it into a meal by either microwaving, boiling or baking it without taking time for food prep.
But what is the price we pay for this seemingly gift of convenience?

• Processed Foods Are Linked to Obesity

Processed foods always contain additives.  Most commonly seen are high fructose corn syrup, sugar and MSG - all linked to weight gain and obesity.  If you are consuming processed foods on a regular basis, you can imagine the impact these additives have on your waistline.

• Processed Foods Are Addictive

Sugars, high fructose corn syrup, processed carbs all have an impact on brain chemistry.  They can artificially stimulate dopamine - the brain's pleasure center - which plays a role in addiction.

• Processed Foods Can Lead to Depression, Mood Swings, Memory Issues

Ingredients used in processed foods are on the lowest link in the chain of quality ingredients.  They do nothing for your nutritional requirements.  The oils used are highly refined and stripped of essential fatty acids necessary for optimal mental health.

• Processed Foods Contain Misleading Food Labels

Having labels such as "sugar free", "natural flavorings" or "approved spices" leads consumers to believe that it is a healthy product or, at the very least, contains healthy ingredients.  On the contrary, a product that says sugar free, contains a sweetener like agave (i.e. acts the same as high fructose corn syrup) or an artificial sweetener (which has compelling negative impact on our health).  MSG additive hides behind the label natural flavorings and approved spices - anytime you see these included in the ingredients list, it's most certain that it is MSG.

• Process Foods Have a Long Shelf Life - Doesn't Provide Long Human Life

In order for these processed foods to last on the shelf, manufacturers spend time, money and research to add whatever chemicals, additives or preservatives that will keep the flavor of the product.  That translates into some nasty ingredients that are produced in a lab - not anything you will see in nature. Over time, those ingredients will - most assuredly - impact your health in disastrous ways.

What To Do?

It's not easy to remove all processed foods from your daily diet, but by taking gradual steps to eliminate them and replacing them with real whole foods, you will be providing your body and mind with optimal fuel that will have a positive impact on your health now and in the future.




Sources:
Natural Society
American Journal of Clinical Nutrition
NCBI

Salad On a Stick

By Coach Maria - Salus Nutritionist & Food Expert

One of the easiest and most delicious appetizers you can make.

Mini mozzarella cheese balls. Juicy and sweet cherry tomatoes. Tender basil leaves.  All skewered together and drizzled with tangy-sweet balsamic vinegar.

Each bite of these layered bundles is loaded with a fresh-and-bold flavor that will keep you reaching for another.

Ingredients

Mini mozzarella cheese balls*
Cherry tomatoes, halved
Fresh basil leaves (cut in half if large)
Balsamic vinegar*
Toothpicks

Thread a tomato, basil leaf, mozzarella ball onto a toothpick.
Drizzle with balsamic.
Eat.

*Tony Caputo's Deli has quality products - check them out for quality ingredients!

Consumer Reports: Healthy Food Choices for College Bound Students

By Coach Maria - Salus Nutritionist & Food Expert

Recently, I came across an article from Consumer Reports regarding healthy food choices for college students.

I was really interested in reading this because; I love to read anything regarding our health and nutrition, and I've relied on Consumer Reports for some insightful reporting on consumer purchases in the past.

 After reading this article, however, I was left a bit speechless (until, that is, I sat down to write this post!)

Perhaps Consumer Reports should stick with reporting on appliances, cars and household products that do not involve the health of our youth.

 The article brings up a good point when discussing the limited options in terms of being able to cook when living in a dorm, but that's the only sensible thing mentioned.

Their idea of "healthy" food choices?

• Frozen waffles
• Cereal
• Snack Bars
• Yogurt
• Frozen Pizza
• Frozen Entrees
• Beef Jerky

I wasn't sure whether to cringe or laugh about those choices!  In reality, I was disappointed.

Let's briefly touch on some of their recommended choices.

Frozen Waffles:

If Consumer Reports thinks palm kernel oil, sugar, bleached flour and other preservatives reconstituted and shaped into a convenient little frozen disk will contribute to the health of anyone, perhaps they would like to explain what their view of unhealthy is.

Anyone that eats a frozen waffle is certain to drench it in maple syrup because, let's be honest, those frozen disks that are toasted/heated, end up tasting like cardboard if left out for more than 3 minutes. And a college student with an appetite is not going to eat just one - there is enough sugar in 3 of those little frozen disks equivalent to 2 sodas and enough sodium to cover over half of your daily allowance!

Cereals & Snack Bars:

"High fiber cereals have come a long way..." 
Yes, they have come a long way in terms of devaluing.  Besides the fact that those enriched vitamins and minerals that need to be added to the cereal are not biologically active, let's not forget about the equal number (or more!) of additives, preservatives, dyes, artificial ingredients and sugars, sugars, sugars!  The same applies to many of the commercial snack bars.

Frozen Pizza & Frozen Entrees:

Um.....if you don't know why THOSE wouldn't be healthy choices, nothing I'm going to say here is going to change that.
All I'm going to say is this:  read the ingredients.  Enough said.

Beef Jerky:

There are certainly worse things than commercial beef jerky, but it is a highly processed meat and it contains enough preservatives, fillers and sugar to do some metabolic damage.

Consumer Reports didn't even hint at the possibility of having the convenience of bagged carrots or pre-washed veggies.  Not even a mention of fruit!  All which are not only convenient sources of vitamins, minerals and fiber, but fit in a dorm fridge or can even sit on a counter!  No mention of fresh protein either.  A roasted rotisserie chicken is packed with protein - convenient, cheap and can be stored in a Ziploc for leftovers.  So are canned fish products!  The deli section at a local grocery store is full of lean cuts of meat (you can even ask for gluten free!) that can be easily stored in a dorm refrigerator.  They even sell hard boiled eggs, if the college dorm does not have a kitchen or does not allow hot plates.
Yogurt can be a healthy choice if you choose a yogurt that is not ruined by all the added sugar - sometimes, adding your own bits of fruit to a greek yogurt is all that's needed!

 You can decide to follow the ridiculous Consumer Reports recommendations if health and inevitable weight gain are of no importance to you.  But I think you are smarter than that.