Does Plant-Based Mean Vegan?

🌱 What does a ‘plant-based’ diet really mean?

I just saw this headline: “Evidence Suggests Plant-Based Diets Reduce Cancer Risk.”

But it turns out that plant-based means different things to different people (and to different researchers 🧐).

One recent study found that the healthy gut microbes in vegans also appeared in omnivores who ate more plant foods—meaning that eating more fruits and veggies makes a difference even without eliminating meat 🥩🥦

Plant-based diets can mean:

✨ vegan

✨ vegetarian

✨ omnivore

The most extensively researched plant-based diet is the Mediterranean Diet, which includes 🫒healthy fats like olive oil and nuts, 🐟moderate amounts of lean proteins like fish or poultry, 🥗and at least ⅔ of the plate coming from fruits, veggies, and plant foods.

So, why do plant-based diets reduce the risk of cancer?

It could be any of these things:

✔️ a healthier microbiome

✔️ lower inflammation and oxidative stress

✔️ better blood sugar regulation

✔️ fewer processed foods

The point is that ⭐️ food quality matters and you don’t need to be vegan to get the health-promoting benefits of a plant-based diet.

Are you tired of complicated and confusing nutrition information?

The truth is that the same basic principles will never change:

Our bodies crave whole and nutrient-dense foods.

This is the foundation we start from with all our patients, tailoring personalized plans based on each individual’s unique needs.

If you’re ready to finally understand what your body needs to feel good, head over to our website to schedule your first visit! 🌱

Immune Smoothies (Recipe Inside!)

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I’m loving these immune smoothies. 🥤

Just toss the following ingredients into a blender and you’ve got a beverage that will make your immune cells happy 💃

🥬 1 cup Leafy Greens

Spinach and kale are packed with antioxidants and beta carotene (the plant world’s precursor to vitamin A)—plus fiber and very few calories.

🥭 1 cup Frozen Fruits

Even during the winter months, you can get frozen pineapples, mangoes, or berries for a boost of vitamin C.

🥣1 cup Greek Yogurt or Kefir

Fermented foods are teeming with probiotics to support the gut microbiome and immunity. These foods also add protein to the mix.

🥄 2 Tbsp Seeds

Hemp seeds, chia seeds, sesame seeds, and ground flax seeds provide essential omega-3 fats.

🥛Water or Almond Milk

Top it off with as much liquid as you need to get a sippable smoothie.

One of my favorite combos is to use spinach, mangoes, yogurt, chia seeds, and almond milk. If I’m feeling fancy, I add a splash of vanilla and cinnamon.

Let me know what you think!

Superfoods for Fall 🍂

Fall Superfoods to Stock in Your Kitchen ⬇️

Fall is the time to cozy up with some comfort foods AND start supporting your immune function while you’re at it…

…and what better way than with superfoods? 

🎃 Pumpkins & Squash

Pumpkins are not just for carving! They’re packed with beta-carotene, vitamin C, and fiber. This is also the season for all varieties of squash, like butternut and acorn squash too. 

🍏 Apples & Pears

Also a good source of vitamin C and fiber, these fruits have a lower glycemic index that sweeter fruits, like bananas or grapes.  

🥬 Kale & Greens

Fall is a great time to harvest kale and other dark green leafy vegetables that are rich in vitamin K, vitamin C, and beta-carotene.  

🥣 Turmeric & Ginger

If you’re feeling a chill in the air, warm up with these antioxidant-rich spices. Perfect for soups, stir-fries, and even lattes! 

Are any of these your fall faves? 

My Favorite Antioxidants for Mitochondria 🧬

⬇️ WHY WE NEED ANTIOXIDANTS ⬇️

Antioxidants protect our cells from toxins and free radical damage, but they are especially important for protecting our MITOCHONDRIA.

(for those in the back row—check out my recent posts about mitochondrial function 😉)

The thing is that mitochondrial DNA is less protected than nuclear DNA inside cells, so it is even more susceptible to damage from toxins.

Here are some of my favorite antioxidants to protect mitochondrial function:

▪️ Resveratrol

▪️ CoQ10 (CoQ10)

▪️ Acetyl-l-Carnitine

▪️ Alpha-Lipoic Acid (ALA)

It also helps to eat lots of fruits & veggies 🥦🫐🍅🥑🍋

When you’re ready to stop grabbing random supplements from the shelf of the health food store and instead get a personalized plan from a professional, message me for how to get started or visit our website to schedule your first appointment. 🙌

4 Easy Ways to Eat More Fruits & Veg

Raise your hand if you feel the activities are ramping up since getting back to school and work this fall?

It’s easy to use “busy” as an excuse to eat on the run or to make less healthy choices, but it doesn’t have to be that way.

Here are some tips to make sure you (and your loved ones) can be munching on fruits & veggies no matter your schedule.

1️⃣ Wash & Chop in Advance

Take a small block of time on Sunday (or each evening) to wash and chop veggies like peppers, carrots, and celery to store in the fridge. This makes it just as easy to grab those as it is to grab a snack from the pantry!

2️⃣ Set Fruit Front & Center

Place fruits that stay out on the counter, like apples, oranges, and bananas, in a bowl that stays front and center. That way when you or any of the kids pass through, they’ll be easy to grab.

3️⃣ Carry a Cooler Bag

Keep a small lunch box or cooler bag at the ready so you can throw in some chopped fruits and veggies to carry along on your errands, carpools, or park dates. This works when out and about by yourself or with kids.

4️⃣ Pack Lunch

Eating out for lunch often means fewer fruits and veggies. Packing your lunch is one of the surest ways to eat more produce through the middle part of your day. Plus, you’ll save time and money.

So much of habit formation has less to do with what’s going on in your brain and more to do with the environmental cues around you.

The reason these ideas ☝️work is because they leverage the power of your environment to make it just as easy to eat fruits and vegetables as it is to eat packaged or processed food.

Are you in?

Comment with your favorite fruit or veggie emoji! 🍓🥦🍉🥕