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#functionalnutrition

Why Are Processed Foods Bad For You?

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Andrea Nakayama, Functional Medicine Nutritionist and my Functional Nutrition teacher, likes to say that the four most important factors in our diet are quality, quantity, diversity, and timing.

Focusing on quality for a moment, think of it as real food vs. the ultra processed food that is a staple of the American diet.

It’s not just that there’s a big difference in quality when you compare processed foods with organic foods, animal products raised on pasture or in the wild, and whole foods — even so-called “healthy” processed options, i.e., sugar-free, gluten-free, low-fat, or organic, don’t stack up to real food.

But why are processed foods so bad for your health?

Listening to an interview with microbiome expert Tim Spector the other day, I learned why processed foods are so detrimental. It’s because of how they affect our gut microbes.

Our gut is home to trillions of microbes, known as the gut microbiota. The exact number of microbes can vary depending on a variety of factors, including diet, lifestyle, and genetics, but it is estimated that there are around 100 trillion microbial cells in the human gut.

The gut microbiota plays a critical role in our health, with functions ranging from aiding in digestion and nutrient absorption to modulating the immune system and protecting against pathogens. Some specific roles of the gut microbiota include:

  1. Digestion: The gut microbiota helps break down complex carbohydrates, fiber, and other components of our diet that our own enzymes cannot digest.
  2. Nutrient production: Certain gut microbes produce vitamins and other nutrients that our bodies need, such as vitamin K, biotin, and folate.
  3. Immune modulation: The gut microbiota helps regulate the immune system, preventing it from overreacting to harmless substances and triggering inflammation.
  4. Barrier function: The gut microbiota helps maintain the integrity of the intestinal lining, preventing harmful substances from passing into the bloodstream.
  5. Pathogen defense: The gut microbiota helps protect against pathogenic bacteria and other harmful microorganisms by competing for resources and producing antimicrobial substances.

Since the gut microbiome plays such a crucial role in human health, what’s bad for our bugs is bad for us! Disruptions to its composition or function have been linked to a range of diseases, including obesity, inflammatory bowel disease, and even neurological conditions like depression and anxiety.

Which brings us back to food quality. It turns out that processed foods are detrimental in multiple ways:

    • They are absorbed more quickly, so our brain doesn’t register fullness as quickly and we tend to overeat them.
    • The refining process triggers bigger spikes in blood sugar (think increased body fat, energy crashes, and diabetes).
    • There is little fiber remaining in these products, which means they don’t nourish our microbes with their favorite food.
    • There are many chemicals added for taste and texture. Things such as glues, emulsifiers, and gums are unnatural and tend to stick the microbes together.
    • Our microbes don’t know what to do with artificial sweeteners, which are derived from paraffin and the petroleum industry. Our microbes in turn produce weird substances trying to break these things down. They are not inert or harmless!

In the interview, Mr. Spector concluded that quality is the most important factor when it comes to food.

So eat real food, avoid the processed stuff, and you’ll be well on your way to a younger-feeling, healthier you.

Pumpkin Oat Pancakes

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Photo by Dan Torres

1 c. pumpkin puree
2 T. ground flaxseeds mixed in 6 T. filtered water
1/2 c. plant based milk
1 t. vanilla extract
1 T. pure maple syrup
1 T. apple cider vinegar
1 T. coconut or olive oil
1 1/2 c. gluten free oat flour
1 t. baking powder
1/2 t. baking soda
1 t. Celtic salt
1/2 t. each cinnamon and ground ginger
1/4 t. each nutmeg and cloves or allspice
1 serving plant protein powder (optional)
In a food processor, grind old fashioned gluten-free oats to make flour. Combine all dry ingredients in a medium bowl or in food processor.
Combine wet ingredients (pumpkin through oil) in a large bowl.
Fold dry mixture into wet mixture and mix well.
Heat skillet over medium heat. When hot, spray with avocado oil spray and spoon about a third cup batter per pancake into pan.
Cook several minutes or until golden brown on bottom and edges are dry. Flip and brown other side.
Remove to a warm plate. Makes 8-9
Serve with blueberries, nut butter, and maple syrup. Or banana slices and toasted pecans. Or sautéed spiced apple slices.

Agelessness: It’s a Matter of Trust

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The definition of “aging” from the medical dictionary is sort of grim. It says it’s “[t]he gradual deterioration of a mature organism resulting from time-dependent, irreversible changes in structure that are intrinsic to the particular species, and eventually lead to decreased ability to cope with the stresses of the environment, thereby increasing the probability of death.”

Really!? Is there any hope for those of us who want to stay energetic, fit, and attractive as the birthdays pile up?

I’m here to say that I believe you can feel great, full of youthful energy, and confident in your appearance for the rest of your life. And that it’s not a matter of having great genes. 

Science tells us that genes can do only so much. They can be involved in cases of extreme longevity, but they are only somewhat involved in the typical aging process. That means…

How you take care of yourself is what makes the most difference.

And it’s not just about how you eat, sleep, and exercise. There’s a very important component that I want to point out—and this is a theme that runs through all of my offerings. We are spirit beings having a human, material existence. There is a consciousness, a Universal Intelligence, at work in every cell of your body. 

Your physical vessel is a beautiful temple of the Divine, an absolute sacred space. It deserves to be treated with the utmost love, respect, and care. In the words of Wayne Dyer, “If you don’t take care of your body, you don’t have anyplace else to live.”

It was Albert Einstein who said, “The most important decision we make is whether we believe we live in a friendly or hostile universe.” What if you trusted that the Source of energy, the Intelligence that made and sustains your body, is friendly? 

If you believe that the Universe is friendly, then whatever shows up in your experience is asking for your attention and will ultimately benefit you.

What if you believe that your body wants you to be a vibrant, sexy goddess with the energy to make an impact on whatever you touch? That your body is a vessel for the ultimate expansion of human consciousness? And that caring for it is a sacred responsibility?

If it doesn’t feel that way for you right now, I invite you to consider that learning to trust the Intelligence of the body holds the keys to health, vibrancy, and beauty.

Trust (dictionary.com)

n. reliance on the integrity, strength, ability, surety, etc. of a person or thing; confidence; confident expectation of something; hope.

When it comes to your body—or your mind or thoughts or emotions—you might have found your confidence slipping, especially if you’re gong through menopause or even beyond it. Is there a way to develop enough trust to be able to rely on your physical vessel, to have an expectation that you really can age very, very well?

Here’s a helpful framework I have found to cultivate more trust. I call it—well—T.R.U.S.T., which stands for…

        • Tune In
        • Release It
        • Upgrade
        • Slow Down
        • Transform

So how does it work?

Let’s look at the first step, which is Tune In. What do I mean by that? 

Tuning in is a way to honor yourself and your body’s intelligence and gain valuable insight. It’s presence. It’s awareness. It’s learning to listen.

It’s about being conscious of the sensations occurring in your physical body and being willing to feel them. This knowledge will help you make informed decisions about what you eat, how you exercise, how you handle your emotions, how you interact in relationships, and what you choose to do when you have a health challenge. 

How to tune in?

You can start by doing a simple body scan, noticing what’s there without analyzing or judging. Where in your body is something feeling out of whack? What about locating positive sensations like love, appreciation, or kindness, and taking some time to simply be with the energies that are present?

Do you have a meditation practice? It doesn’t have to take a lot of time in a day, but a regular meditation practice can be life-changing. I once heard Eckhart Tolle say that meditation is simply becoming aware of the inner energy field of the body. It’s a simple way to touch the sacred every day.

Another very accessible meditation style is known as HeartMath. It’s basically about breathing into the heart space and activating a positive, renewing feeling to bring about coherence in the system. There is a free course available at https://experience.heartmath.com. 

Some people prefer to use journaling to access their inner being. Journaling is very beneficial for the mind and spirit. There are many different ways to incorporate this practice into everyday life, but one of the most accessible is called stream of consciousness writing. This is where you just start writing and let it flow for a set amount of time. It’s a great way to uncover useful insights.

Many people have found that prayer is particularly supportive in getting in touch with their values, their reason for being, and their vision for their future. Prayer is a way to be in direct spiritual communion with Source energy.

And the last one I’ll mention—this one is a favorite—is bodywork. Biodynamic cranial therapy is particularly useful for tuning in to what is going on inside of you. All traumas, big and small, lodge in the tissues of your body and affect the natural rhythms of the body. The human body strives for health, and the presence of a good therapist brings presence and safety that helps your body’s intelligence emerge to balance those natural rhythms.

In the next post, I’ll explore what I mean by the “R” step: Release It. For now, remember…

By tuning into your body’s messages, you can begin to trust in your body and its Intelligence. That can help you make healthy living a habit, and that will make the ageless future you want to create a reality for you.

And I can help you with this! To book a free 30-minute consultation click here.

How I Resist the Power of Junk Food in the Throes of COVID-19

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Most of us are social-distancing and staying home, myself included. Yet I find myself mildly amused – and quite concerned actually – by all the memes and social media comments alluding to the fact that lots of folks are taking this as an excuse to load up on junk food.

I’ll admit that at times when the Nibble Monster arrives, I will succumb to some gluten-free crackers dipped in hummus or spread with almond butter. And because they are a packaged food – engineered to tickle the tastebuds and encourage gorging – I will eat a few too many of them.

What about you? Do you have trouble resisting the Cheetos or the chips? The ice cream or the Oreos? You might be someone who believes you deserve to treat yourself to those temptations because they’re somehow comforting. But you know deep down that those types of foods or beverages will ultimately tear your body down.

You’ve likely heard it said, “We are what we eat.” Accepting the truth of what that French philosopher, Brillat Savarin, once said, you realize it’s very important to pay attention to what you choose to put into your mouth. What you eat becomes the cells that make up your body!

How do you set yourself up for success, though, when the walls are closing in and your tummy seems to be rumbling?

First of all, you must decide on some guidelines – a framework – and decide to follow it. Quality food is essential to a healthy body.

Educate yourself about healthy alternatives to your favorite snack foods, and stock your pantry and fridge with whole, fresh foods. These include proteins, fats, and fiber-rich carbohydrates like vegetables, fruits, and whole grains.

Know what your trigger foods are, and don’t buy them in the first place and/or remove them from your environment.

Get excited about preparing your own meals and snacks. Research recipes online and block out some time in your day or week to put them together so that they’re available when the Nibble Monster bites.

A short break of physical activity such as walking or doing a few yoga poses can also interrupt a food craving. Physical effort helps your body metabolize stress hormones like cortisol and convinces your system that you’re safe.

The best solution I know of to not have cravings in the first place? Eat enough high-quality food at regular mealtimes. Know what foods work for your body to keep your blood sugar stable. Drink plenty of water and herb tea in between meals. And if you still find yourself searching for a snack, make sure it includes some healthy fat, fiber, and protein.

Here’s a recipe I made recently that fills that bill nicely…. 

Crunchy, Spicy Chickpeas

  • 3 15-oz. cans organic chickpeas (or 4 ½ cups cooked chickpeas)
  • 3 tablespoons olive oil
  • 1 ½ teaspoons good quality salt
  • 1 ½ teaspoons chili powder
  • 1 ½ teaspoons smoked paprika
  • 1 ½ teaspoons ground cumin
  • 1 ½ teaspoons garlic granules

Preheat oven to 400º. Drain and rinse chickpeas and dry thoroughly on paper towels.

Spread chickpeas on a parchment-lined baking sheet and bake them for 10-15 minutes to dry then out even further and make them crisper once they’re seasoned. Remove from oven.

In a separate bowl, mix all of the spices into the oil and mix well. Add the chickpeas and make sure they are all coated.

Spread them back out on the prepared baking sheet and roast for another 30-40 minutes or until crunchy. Keep an eye on them so they don’t burn. Cool completely and store in an airtight container.

Happy snacking!