Nourishing Your Gut

The gateway to your health is your gut. The digestive tract starts in the mouth and ends at the anus. Many people suffer from digestive upset somewhere along the tract, whether it's acid reflux, indigestion, constipation, diarrhea, or stomach cramps.

Your healthy gut is important because it:

• promotes immunity
• prevents gastrointestinal infections
• reduces inflammation
• regulates body weight
• synthesizes nutrients such as vitamin K, B12 and short-chain fatty acids
• protects the integrity of your gut lining

Ninety-five percent of serotonin is manufactured in your digestive system. Where there is imbalances in your gut, you may experience the following:

• IBS
• GERD
• Celiac disease
• Food sensitivities
• Food allergies
• Colitis or ulcerative colitis
• Some cancers
• Inability to lose weight
• Heart disease
• Neurological disorders like anxiety and depression
• Skin problems

Why does the gut get out of balance and toxicity creep in?

• Diet high in sugar
• Diet high in processed foods
• Diet low in minerals
• Toxicity in the foods you eat
• Years of taking antibiotics and birth control
• Eating foods that inflame the body

By strengthening your gut, adding good bacteria, denying and eliminating the problem foods, and supporting the immune system, you can reduce inflammation and the symptoms associated with it.

American Heart Month

It’s hard to miss all the heart-themed gifts and goodies that are popping up everywhere. As a health coach, I no longer see the symbol only as representing Valentine’s Day; I see it as an important reminder to take care of our health and wellness. That’s because February is American Heart Month, with a mission to increase awareness and actions that prevent and reduce heart disease. It’s a rapidly growing health issue; according to the American Heart Association and the Centers for Disease Control (CDC), cardiovascular disease is the leading cause of death in the U.S., claiming more lives each year than all forms of cancer and respiratory disease combined. Today, more than 90 million American adults are living with some form of heart disease.

However, I am inspired by the clients I work with who are taking steps to improve their health, nutrition and weight. Even small changes in your daily fitness and food choices can minimize your risk of heart issues. And because you may be more tempted to eat sweets this month, I’ve included my favorite “good, better best” tips for kicking your sugar cravings, since consuming too much added sugar can significantly increase our risk of cardiovascular disease, according to a study published in JAMA: Internal Medicine. I’ve also included two delicious heart-healthy recipes for you to enjoy and share!

Wishing you a happy, healthy and full heart this month,

Be Sweet to Yourself: Use “Good, Better and Best” Food Choices! A heart healthy diet is low in refined sugar and sweeteners, low in sodium, low in trans fats, and high in “good, better and best” choices, including nutrient-dense vegetables, nuts, seeds, healthy fats, and whole grains.

Let’s start with sugar (since you will be seeing “the big red heart” a LOT this month!) The latest research continues to show that sugar causes inflammation; suppresses the immune system; is a leading contributor to obesity and adult-onset diabetes; and increases our risk of cardiovascular disease. Sodium is another heart concern; consuming too much salt can increase our risk of high blood pressure and heart disease.

Ready to fight back? I recommend, whenever possible, flavoring foods with “good, better and best” alternatives to sugar and salt. Try a few of these food flavoring tweaks in your own meals!

• When recipes call for sugar, try chopped dates, raw honey, coconut sugar, or maple syrup.
• Instead of salt, try chopped onions, garlic, Braggs liquid aminos, kelp granules, and nutritional yeast.
• Ditch the salt shaker for “better” choices, including herbs and spices. There are dozens to select -- from Italian flavorings such as rosemary, thyme and basil; ground spices such as cayenne and chili powder; or simple additions that pack a lot of flavor, such as cumin and lemon pepper.
• Multiply the benefits of choosing spices over salt by using natural anti-inflammatories such as fresh ginger or ground turmeric.
• To flavor fish, vegetables and salads, try citrus -- lemon, lime and orange are great complements to fresh foods. Use a tablespoon or two of citrus juice, or for a more intense flavor, try a teaspoon of finely grated citrus zest.
• Replace soda, sport drinks and energy drinks with flavored water. Use citrus juice or try muddled blueberries, raspberries, pineapple, or watermelon! You’ll have a sweet and healthy alternative.
• Other heart healthy tips for your daily diet include adding more fiber to your diet with whole grains, fruits and leafy greens; and including healthy fats in each meal, such as nuts, flax and chia seeds, olive oil, and avocado.

If that’s not what you’re currently doing, all of those changes might sound a little overwhelming. I encourage you to make one little change at a time if that’s more doable for you. Small steps lead to big changes. If you need support making healthy changes, I’m here to help you make “good, better and best” alternatives! One conversation could change your life! Let’s talk! www.chefcarolyn.com

This Month's Healthy Recipes

Herb Hummus
Ingredients:
• 1 can Garbanzo Beans
• 1 TBSP sesame seeds, ground
• 1/3 cup Tahini
• 3 TBSP chopped garlic
• Juice of one lemon (or more for consistency)
• 1 tsp ground cumin
• 1 tsp ground turmeric
• 1 tsp ground red pepper or cayenne pepper (optional – this makes the hummus spicier)
• Sea salt and pepper to taste

Directions:
Puree all ingredients in food until smooth and creamy. Serve with a rainbow of fresh veggies: carrots, celery, squash, zucchini, string beans, red and yellow peppers, cucumber, broccoli, cauliflower, cherry tomatoes, etc.

A Fan Favorite: Coconut-Walnut Chocolate Truffles
Ingredients:
• 2 cups organic pitted Medjool dates – soaked in warm water for 2- 3 hours
• 2- 3 TBSP raw cacao powder, additional for coating
• 1/4 cup cacao nibs
• ¼ cup goji berries
• 1 TBSP coconut oil
• 1 TBSP natural (no sugar) coconut flakes
• 2 TBSP chopped raw walnuts (soak for 1 to 3 hours)
• 1 tsp vanilla extract
• Sea salt to taste

Directions:
Soak pitted dates in warm water for 2 - 3 hours, until soft. Blend all ingredients in a high-speed blender or food processor until you have a very smooth, uniform consistency. Use your spatula to scrape the dough down until it's well combined as you blend. Scoop out mixture one teaspoon at a time, roll into small balls and place on parchment-lined baking sheet. Mixture will be very sticky; wet or lightly coat hands with coconut oil to make it easier to manage. Roll balls into additional cacao powder. Place truffles in the refrigerator for at least one hour to firm.

Papaya

Did you know that papayas can protect against heart disease due to its antioxidants? Papaya also promotes digestive health, immune support, and has anti-inflammatory effects, fights cancer risk, and so much more.

Broccoli

Did you know that of all the vegetables in the brassica family, broccoli has shown the highest levels of protection against prostate cancer? 

Broccoli comes in different varieties, but the darker the color, the more beneficial nutrients it contains. You can also eat the leaves of broccoli as well as the stalks. They contain as much goodness and taste great, too!

Broccoli...

• rich in a variety of nutrients that protect against types of cancer.
• contains chemicals that help lower bad cholesterol and protect against heart disease.
• lutein and zeaxanthin help prevent macular degeneration.
• helps to eradicate the H. pylori bacteria (germs can enter your body and live in your digestive tract; if you have a peptic ulcer, your doctor will probably test you for H. pylori infection, and it can be treated with antibiotics) high calcium content helps to build and protect bones.
• excellent source of the antioxidants vitamin C and selenium.

Look for broccoli heads rich with color and avoid any broccoli with pale, yellow on brown patches on the florets.  

Abdominal Fat & Weight Loss

A big motivation for losing weight should be for health reasons. You don’t have to be a health coach or a doctor to figure out that we are living in an overweight and obese nation. People are suffering in epic proportions from diseases that our ancestors 100 years ago never had or even heard of. Convenience isn't always good when it comes to food.

Are you aware of the effects that carrying excess weight can have on the body? This includes your joints, lower back, and your internal organs.
Did you know that excess abdominal fat is the most dangerous type of fat to have? This is because this is most active of them all. The fat is packed around your intestines, your liver and heart, and interferes with the way those organs work. Abdominal fat secretes chemicals and hormones that inhibit proper function of those vital organs. It is also an indicator of Type II diabetes and heart disease.

For women if your waist is more than 35 inches at the belly button; and for men if is more than 40 inches, you are within the high risk category of heart disease, diabetes, high blood pressure and stroke. It is time to lose weight.

Excess fat in the body causes the arteries in your heart to become clogged which raises your blood pressure to force the blood to your organs. Having just an extra 30 excess pounds forces your heart to work twice as hard to do the same job it did when you were just 30 pounds lighter. Begin to eat healthier, exercise, and you will release the weight.