The microbiome configuration for each one of us is unique, and it’s all about striking a harmonious balance and beneficial ratios of microbes that determine the health of the gut microbiome, and the immune system.We each have 3-4 pounds of bacteria in our gut that serve to support the digestion of food, synthesize B vitamins and Vitamin K, inhibit non-beneficial bacteria, stimulate and modulate the immune system, maintain mucosal barrier integrity and metabolize toxins of all kinds. A healthy microbiome does an amazing job of detoxification; an unhealthy one, well, not so much.

Among the most nutritious are carrots, orange peppers, sweet potatoes, and winter squashes, including pumpkin
 
These vegetables, exemplified by their vibrant color, are good sources of vitamin C, folic acid and other B vitamins, potassium, fiber, vitamin A, and carotenoids. Due to their fiber content, these vegetables are quite satiating. And the vitamin A is important for healthy skin, nails, and hair.
 

Globally, it is clear that microplastics in salt is a major concern to human health. As noted in the previous newsletter, microplastics are tiny particles of plastic debris that leach chemicals into the water and pose serious health risks to birds, marine life, and humans. Choosing a salt is becoming increasingly challenging.

Microplastics are tiny plastic fragments smaller than 5 millimeters long. Some of these particles are so small that you can’t even see them with the naked eye. Humans are exposed to plastic particles through inhalation, ingestion and skin contact. The presence and buildup of microplastics is a danger to environmental balance, watery environments, lasting and safety of food, and likely human health. Microplastics have been found in the human gastrointestinal tract, lungs, blood and even in the placenta. Microplastic shapes can interfere with digestive and respiratory systems, and the chemical additives they release can disrupt the endocrine and reproductive systems.

The days are longer, temperatures are higher, and sweat is a daily occurrence. Yes, summer is here! As we head into the summer season, hydration is an important factor in overall health and includes more than just drinking water. Sweat is not the only instigator of dehydration, other conditions such as diarrhea & vomiting or medications such as blood pressure, diuretics, and diabetes medications can all lead to dehydration as well. Electrolytes are crucial in maintaining proper hydration throughout the body. Let’s look at what electrolytes are, why we need them, and how to include them in our daily/weekly routines!

Protein is needed for muscular growth, cellular repair, and manufacturing of hormones, enzymes, & antibodies. Amino acids, the building blocks of proteins, cannot be stored in the body so a daily supply is needed. Without adequate dietary protein, the body must break down its own muscle to meet protein needs. Include protein with every meal. Consuming adequate protein is vital for a strong immune system. Higher protein may also help maintain a healthy metabolism and an optimal body composition.

We all get them. They’re the intense urge to find and eat chocolate (or chips, cookies, ice cream) even though we aren’t necessarily hungry. When we get a craving, no other food will suffice. Food cravings can emerge when we least expect it. And, they often make themselves known at the wrong times, like when we truly need a glass of water, an apple, sleep, or less stress.

Fasting & Immune Health
Fasting boosts the function of neutrophils, the most abundant white blood cells, in the body. As the gut microbiome houses 70% or so of our immune system, practices that optimize our digestion also enhance our immune function. IF has a positive impact on the gut microbiome favoring the growth of beneficial microbes over harmful ones. FMD is strongly associated with immunological regeneration. FMD supports lymphocyte circulation, improves immunological factors, enhances antitumor immunity, and reduces autoimmunity. Fasting may increase the number of red blood cells, hemoglobin levels, and promote T-lymphocyte precursors to enhance immunity.

Intermittent Fasting 
Intermittent fasting (IF) is defined as a variety of eating patterns where no or few calories are consumed for periods of time that can span 12 hours to several days, on a recurring basis, and can result in a number of different physiological responses.

I just can’t get enough of these! Microgreens, AKA “vegetable confetti’, are simply the young seedlings of various plants. They’re harvested to eat within 7-21 days of seedlings emerging whereas sprouts usually take less than a week to mature.

Magnesium is a mineral that is present in all cells of the body. It acts as a cofactor that is involved in over 300 enzymatic processes. That’s right, over 300 enzymes require magnesium to perform biological reactions essential to tissue and organ function.

Lemon Coconut Chia Bites
Energy bites tend to be a hit in our family, so with an abundance of fresh lemons (thanks to a dear friend), I sought an energy bite variation. Light and refreshing, but satiating with healthful fats, protein, and fiber. A special treat to find in the refrigerator (or freezer) for a dollop of yum.

To start, what are nightshade vegetables? Nightshade vegetables belong to the Solanaceae family and while there are over 2000 members, the most common include the following:
 
Common Nightshades:

• Tomatoes

• White potatoes – this includes potato starch and yes, French fries

• Peppers – all types, including bell peppers of all colors and hot chili peppers like jalapenos, habanero, and cayenne

• Eggplant

• Tomatillo

• Goji berries

• Paprika

• Ashwagandha

The HPA Axis in Action: Stress Hormones

Stress hormones are integral to our survival and adaptive capabilities, and they are critical in how our body responds to challenging situations. This intricate system ensures that we can navigate and overcome environmental stressors. At the forefront of this regulatory mechanism is the HPA axis, the vital communication system that coordinates a precise cascade of hormonal signals to regulate our body's reactions. The HPA axis serves as a vital communication system. This stress response system orchestrates a complex interplay of hormones to keep the body alert when faced with stress. By releasing specific hormones, this system readies the body for prolonged challenges, ensuring a swift and coordinated response. While stress hormones are essential for a well-functioning stress response, an imbalance or excess can adversely affect our health and well-being. The delicate equilibrium required for optimal performance can be disrupted, leading to potential harm. Understanding how these hormones affect our health is crucial for maintaining a balanced and adaptive stress response.

Stress is a natural and unavoidable part of life, manifesting in various forms, be it psychological challenges or environmental pressures such as the ongoing fear of job loss or looming assignment deadlines. Its impact can be positive and negative, influencing our physical and mental well-being. Numerous factors, including work, relationships, health, life events, and personal struggles, contribute to stress. While stress can serve as a motivator, helping us cope with challenges and overcome obstacles, it can also threaten our health when it becomes chronic or overwhelming.

Mmmmm, delicious tastes & flavors! But what if your food doesn’t taste that great?
 
The taste buds peppered on your tongue deliver messages to your brain that help detect salty, sour, sweet, and bitter sensations. The flavor of food is not something we actually sense, but is created in our brain based on what we taste with our mouth and smell with our nose. How we experience flavors goes far beyond our taste buds, and involves aroma, memory, childhood exposure, texture, temperature, and even pain. Our sense of smell is estimated to be 10,000 times more sensitive than our sense of taste. Hence, if you have a cold, you may find that the food doesn’t taste as good either.
 

I think it’s safe to say that we all seek optimal cognitive function. Who isn’t game to think clearly, have a great memory, focus whenever you wish, make decisions easily, and more? Fuel yourself appropriately and you may certainly find that your cognitive function improves.

Wild Rice Salad with Roasted Pecans

A rich source of antioxidants and other protective plant compounds, whole grains may reduce the risk of chronic diseases, including heart disease, high blood pressure, obesity, and diabetes. The brown and wild rice add B vitamins, magnesium, fiber, and even some protein. High in vitamin E and healthful fats, nuts also provide fiber, protein, and other nutrients. Pecans are a good source of thiamin, zinc, and gamma-tocopherol (one form of vitamin E). Mighty antioxidants, berries (including cranberries) help protect against cell damage that both accelerates aging and increases disease susceptibility. They have anticancer, anti-inflammatory, antiulcerative, and antiviral properties. This salad is loaded with health and always a hit with family and friends!

Holiday celebrations are often a time to enjoy great food, the company of friends and family, and gift giving. The possibilities of gifts are endless. I thought I would provide a few ideas of gifts that you could make from your kitchen as well as purchased healthful food-related items.

It’s the time of year noted to give thanks and celebrate great food. And yes, it’s true. Odds are, we’ll gain weight over the holidays. Most studies suggest that we may gain anywhere from 1-3 pounds to 8 pounds between Thanksgiving and New Year’s Day. Regardless of the amount, it’s not uncommon to feel bloated and overtired during the holiday season. Eating tends to take on a new dimension during the holiday season. In addition to our typical meals, we manage to fit in seasonal treats, party foods, and possibly more alcohol. So, let’s strategize to avoid that unwanted weight gain and/or bloated, puffy, feel.