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! 🌱

Let's Talk About Fiber!

Why is it that some people are more susceptible to infections or “food poisoning” than others?

A new study says it comes down to the gut microbiome—and how much fiber we eat!

This study is especially fascinating because it flips some old beliefs on their head.

Here’s what’s new:

1️⃣ Eating more fiber is probably more effective than taking probiotics.

Researchers found that the key to protecting against harmful bacteria like E.coli is eating more fiber to feed good bacteria. This boosts the production of short-chain fatty acids (SCFAs), which create a healthier gut environment.

2️⃣ Trying to “starve out” harmful bacteria may be an outdated approach.

It used to be thought that good bacteria could crowd out harmful bugs by competing for nutrients. But this study found that’s not the case. The real solution is promoting SCFAs, which make the gut less hospitable to harmful microbes.

It’s tempting to think a pill (even a probiotic) is always the answer, but most of the time, it comes back to the basics.

Eating fiber-rich foods creates a healthy gut that is less susceptible to infections.

Want some simple ways to boost your fiber intake?

🥦 Add veggies to every meal.

🍓 Snack on fruits like berries.

🍞 Choose whole grains over refined ones.

What’s your favorite high-fiber food? Let us know in the comments 😋

Surprising Benefit from Elderberry!

🔥 Looking for natural boosts for your metabolism?

We usually think about elderberry 🫐 for immune support during the cold and flu season, but a new study shows it may also benefit metabolic health.

After drinking 12 ounces of elderberry juice daily for a week, participants experienced:

1️⃣ Improved gut health

Elderberry juice increased beneficial gut bacteria and decreased harmful ones. A healthy gut microbiome is closely linked to better metabolic health.

2️⃣ Better blood sugar control:

Participants had a 24% decrease in blood glucose levels and a 9% decrease in insulin levels, showing improved sugar metabolism.

3️⃣ Enhanced fat burning:

Elderberry juice improved the body’s ability to oxidize fat, especially after carb-heavy meals and during exercise.

What makes elderberries so great?

Anthocyanins ✨

Anthocyanins are phytonutrients (plant compounds) with powerful antioxidant and health-promoting properties, and elderberries contain them in much higher concentrations than most other berries.

It’s all about nutrient density.

As with all supplements, it’s essential to consult a practitioner who can evaluate your unique situation. Even natural options like elderberry juice may not be right for everyone.

👉🏽 Looking for tailored support for metabolic health?

We specialize in personalized care, helping you understand what works for your unique body and goals.

Get started with your personalized health plan by scheduling your first visit today! 💜

Boost Nutrient Density of Any Meal FAST!

3 quick ways to make any meal or snack more nutrient-dense ⬇️

These superfoods give your body the vitamins, minerals, and antioxidants it needs to boost energy, immune function, and overall health

Plus, they are easy to keep on hand to sprinkle, spread, or stir into just about anything:

✨ Pesto

Pesto is packed with antioxidants, vitamin K, and healthy fats. You can buy premade basil pesto or get creative with your own (ever tried it with cilantro or hemp hearts? 😋). Drop a dollop on your eggs, sandwich, or rice bowl.

✨ Chia Seeds

Chia seeds are loaded with omega-3s. Mix them into yogurt, oatmeal, or a smoothie: Bonus: combine with coconut milk and refrigerate overnight for an easy chia pudding!

✨ Cinnamon

Cinnamon contains antioxidants and may support healthy blood sugar. Sprinkle over toast with nut butter or over roasted veggies.

✨ Seaweed

Seaweed is an easy way to sneak in some extra minerals—especially iodine. Toss crispy seaweed snacks on salads or just enjoy it as a snack.

✨ Tahini

Made from sesame seeds, tahini is rich in calcium and healthy fats.Drizzle it over roasted veggies, use it as a spread for toast, or mix it into salad dressings.

When you fuel yourself with boosted nutrition, you are giving yourself an unfair advantage 🙌🏽

What’s your favorite superfood? Share your go-to in the comments👇

🫚💛 Golden Milk Recipe 💛🫚

It’s National Nutrition Month, and I’m going deep into the benefits of whole-food nutrition and phytonutrients.

One of the most overlooked health foods? SPICES.

Spices are highly concentrated in antioxidants and phytonutrients that support everything from a healthy inflammatory response to immune function, energy, and mood.

Golden milk is a delicious way to warm up while getting the unique benefits of these healing spices.

It’s simple to make and easy to customize:

1️⃣ Warm 1 cup of milk (or your favorite milk alternative) in a saucepan over low heat.

2️⃣ Stir in 1 teaspoon of honey, maple syrup, or your preferred sweetener (optional) and 1 teaspoon of vanilla extract.

3️⃣ Add your choice of warming spices: cinnamon (½ tsp), ginger (¼ tsp), turmeric (¼ tsp), and/or cayenne pepper (dash).

4️⃣ Whisk everything together until smooth and steamy, then pour into your favorite mug.

You’ll get a concentrated dose of phytonutrients from spices that support healthy circulation and quell inflammation.

Have you tried golden milk before?

Let me know your favorite add-ins or variations in the comments ⤵️

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