BodyAndSoulNourishment
  • Home
  • Nutritional Counseling
    • Flower Essences
    • Herbal Medicine
    • Homeopathy
  • Corporate Programs
  • Yoga
    • Yoga Classes
  • Classes & Events
  • Tower Garden
  • Resources & Recipes
    • Recipes
  • About Elaine
  • Contact
  • Blog

A healthy Gut - What does that mean?

2/17/2021

 
What does a healthy GUT really mean?  

Your gut bacteria is imperative for your health! This is also called your microbiome.
This human microbiome of bacteria is very complex and scientists are learning more everyday about the importance of these microbes that live in our bodies!  And there are  actually over 100 trillion of them, considered good and bad, that live inside your digestive system.  

Research is showing the importance of a healthy microbiome is the KEY that unlocks a healthy, long life!   WHAT?
These studies show decreased risk of diabetes and insulin resistance, and positive effects on cardiovascular disease, immune health, inflammation,  high cholesterol, some cancers, gut issues, chronic fatigue syndrome and so much more!  

Intrigued?  I hope so!


Let's take a look at this....The human gut, also called the gut brain or second brain, is amazing.  It actually has its own nervous system, with an intricate network of 100 million neurons that are imbedded in your gut wall.  The brain can have a powerful influence on your gut bacteria as studies have even shown that even mild stress of any kind can tip the microbial balance in the gut and make you more vulnerable to infectious disease and can trigger a cascade of reactions that feed back to the central nervous system.

New research is showing that some of those mental disorders such as anxiety and depression appear to involve abnormal gut microbiota as well.  It's no wonder that quite a few people are experiencing this anxiety and depression these days since as I mentioned above, any amount of stress can tip that balance in the microbiome!

​The gut bacteria do this by producing hundreds of neurochemicals that the brain can then use to regulate regular processes physically as well as mentally, such as learning, mood and memory.  It's amazing that your gut bacteria can manufacture 95% of your body's feel good serotonin, which can positively affect your mood as well!  

These gut bacteria help you with your metabolism and digestion.  They also help extract and make vitamins and other nutrients from the food you do ingest.  They build and maintain your gut wall which can then protect your body from outside invaders, as well as program your amazing immune system, as it's been said that 80% of your immune system is in your gut! 
So makes sense we need some good balanced bacteria working for us in the gut!  

Prebiotics are things that feed the good bacteria in our gut, such as from fiber from plant foods, then combined with what we know as probiotics, which are living bacteria that benefit us, then they produce something called postbiotics or also called short chain fatty acids (SCFAS) and that's  where quite a bit of magic happens. 
So....what do we do to get all that working harmoniously and what do we need?


Let me share more with you...
The largest microbiome study to date called the American Gut Project was a research project designed to determine how many types of bacteria live in our bodies and just how our diet and lifestyle can really affect those little microbes.  
Of course, they found that a very diverse plant based diet can make for a bacterially diverse gut (microbiome) that helps produce a more resilient microbial community so your overall health can be better protected.  
They found that those who consumed more than 30 different types of plants each week had a much more diverse microbiome than those who consumed only 10 or fewer types of plants weekly.

It seems our microbial diversity has decreased through reduce food variety, eating highly processed foods, moving to cities where there isn't any dirt to us to play in, and overuse of antibiotics.  Thus the decrease in microbial activity has significantly weakened our immune systems, led to more cardiovascular disease due to higher intake of animal products and a lower intake of plants (higher concentrations of a molecule called TMAO, or trimethylamine N-oxide), led to increased insulin resistance and diabetes, obesity, high cholesterol, inflammation and so many more associated health challenges that many experience.  

So the richness or total number of bacterial species in your gut microbiome, and diversity meaning the amount of individual bacteria from each of the bacterial species present in your gut microbiome, really mean you have a more capable and resilient community of bacteria to assist you in staying healthy!

It's all the different fibers that comes with all those plants that create the magic!
So, I hear you!  Do you get gassy, bloated and uncomfortable when eating things like beans, broccoli, raw veggies and other plant foods?
Well, that's the good news actually!  Start low and slow with plant foods but don't give up!  Why?!  The reason you are even having these symptoms means that your gut possibly has been damaged and the bacteria in it are missing the enzymes necessary to process those carbohydrates and fiber contained in them!
The gut is like a muscle and you can heal it!  Adding more fiber rich foods will help with the capacity to digest them over time because those enzymes will increase over time.  
I also have a supplement that is made of short chain fatty acids to speed up the process and this might help you feel better pretty quickly and get that microbiome back on track with healthier bacteria!  
I also suggest increasing your plant foods, and maybe even supplementing with a food concentrate to increase the variety and amount daily!  I've been taking the Juice Plus whole food concentrate for over 21 years and I get nutrients from 30+ plant foods daily just in those capsules, as well as consuming many of them from my vertical tower gardens, a CSA box of fruits/veggies and other plants grown in our own backyard.  You can do this as well so let me know if I can assist you!  

Your microbiome can really change in about three days, and once more diverse and healthy, it can assist in making alot of your own nutrients, as well as help with the natural detoxification process and system you have in your body as well. 
If you have what we call intestinal permeability or leaky gut, those short chain fatty acids will help assist in healing and also preventing this health challenge as well! 
If you seem to react to different foods and the list of reactive foods keeps getting longer, this is also a healing solution for your health as well!  
And don't forget about movement and exercise - That also assists in forming a healthier gut!  

So overall, eating a diversity of plants = getting a variety of different types of fiber into the diet = increased growth of healthy bacteria species = a healthy microbiome = increased production of short chain fatty acids = Better overall health!

Challenge yourself to eat 30 different plant foods in 7 days!
Let me assist you in making it happen!  
I'll be starting a challenge such as this with plant based meal prep/batch cooking class and a support group through Facebook and more! 
Come join me to learn more and let's make it happen! 
Elaine Bryan  760-845-9459  bodyandsoulnourishment@gmail.com
​





Those amazing health protectors, Crucifers!

8/14/2020

 
You've all most likely eaten cabbage in some form over your years as it is found everywhere, but did you know it's been around for over about 6,000 years?  In the history of food and in ancient and medieval traditions, cabbage has been there.  And for good reason - Whether you like the taste of cabbages and its cousins, the way you prepare them makes all the difference in taste!  Why are they called crucifers or cruciferous vegetables?  They have cross shaped flowers the plant produces in order to reproduce.  And what vegetables qualify as crucifers?  Direct descendants of wild cabbage, the main species are broccoli, cauliflower, Brussels Sprouts, kale...and now turnips, mustard sprouts, arugula and radishes as well. Humans domesticated cabbage about 4,000 years ago and they then produced their culinary preferences for their region, mostly in Europe and the Mediterranean.

Now studies have been showing that cruciferous vegetables are among the main sources of anti cancer properties that can be experienced by eating fruits and vegetables.  It has been found that eating these amazing veggies regularly have been linked with a lower risk of several cancers including bladder, breast, lung, gastrointestinal, and prostate. Whether in reducing the risk of cancer and providing protection, they also are observed in reducing chances of any recurrence as well.  These veggies also have the most significant amount of phytochemical compounds that have anti-cancer effects.  Their glucosinolates, (plant chemicals)release two classes of compounds called isothiocyanates and indoles.  These both have very anticancer activities and the process of chewing the veggies crushes the plant cells and mixes up the various compartments in the cells that are normally separated from each other.  The glucosinolates that were stored in one compartment of broccoli cells are then exposed to an enzyme called myrosinase.  The main isothiocyanate, glucorphanin, suddently finds itself in the presence of myrosinase and immediately turns into sulforaphane, a powerful anti- cancer molecule.  What an amazing veggie, and effect that can happen just by chewing the vegetables!  

One thing to remember, though, is that these compounds are very soluble in water, so cooking crucifers in large amount of water for just 10 minutes cuts the quantity of glucosinolates in half so you might want to avoid that cooking process.  The activity is also sensitive to heat, so prolonged cooking also reduces the effect of the enzyme.  So the message here is to get the most positive effects is to cook those crucifers as little as possible, and in a minimum amount of water.  Steaming or stir frying them is a good option.  Avoid frozen cruciferous veggies as the blanching process reduces the enzyme activity.  OR, there is another option I share below!

Another method besides eating these veggies raw to preserve these beneficial chemicals, is to chop your broccoli, kale, Brussels sprouts, collard and cauliflower first and then wait 40 minutes, and you can then cook them!  The sulforaphane is already made and the enzyme has done its job in that time.  Another option, is to sprinkle some mustard powder on your broccoli even after its heat processed as this significantly increases the formation of sulforaphane according to researchers from the University of Reading.  And it doesn't take much to make a difference!  Try adding just 1/4 teaspoon to a couple servings of broccoli and that will be enough!  You could also add daikon radish, horseradish or wasabi - all cruciferous veggies packed with the enzyme and that would work as well!  They found that even a quarter teaspoon of Daikon radish for seven cups of broccoli did the trick!  AND adding a small amount of fresh greens to your cooked greens will work as well as the fresh greens have the enzyme myrosinase that can go to work on the cooked greens!  Talk about amazing!  
The sulforaphane activity is important as it seems to act directly on cancer cells and cause their death by triggering the apoptosis (cell suicide) process and speeds up the body's elimination of toxic substances as well.  There are also other plant chemicals that are beneficial for the body including the indole-3-carbinols that are also cancer preventative and show an impact on estrogen metabolism.  Just SO many reasons to load up on those cruciferous veggies EVERY DAY!  If you would like some yummy recipes and ideas on how to prepare them, just let me know!  Join into my plant based meal prep/cooking classes that are now online to learn more as well!  Enjoy!  

What's the deal with a plant based eating style, anyway?  What's in it for ME?

1/16/2020

 

There are so many different eating styles out there right now.  So how to you know which one is best for YOU?  Well, it depends on what your objectives and your motivation are for eating a certain way, of course.  Could it be that you are interested in losing some pounds?  Reducing and or eliminating a health issue or challenge?  Prevention of illness and disease?  Maybe just because you want more energy and clarity?  Or because someone you know is raving about a certain way of eating.  Whatever it is for you, getting a clear vision of what you are working towards, and what you will be successful at integrating into YOUR life is what will keep you motivated and set yourself up for success for a lifestyle change in your eating style.  That's what we should be working towards anyway, right?  Here is some important info on why....
​
No, don't tell me you are still working on dieting?!  Those have been proven to start and then end, usually with results you weren't looking for....Changes in your blood markers such as stress on your kidneys or liver, feeling deprived and eating what you have been depriving yourself of with wild abandon, yo-yo weight fluctuations and more.  Whatever you do, it has to be sustainable, make you feel energetic and motivated, easy to integrate into your life depending on your schedule as well as work with your family situation and dynamics.  And wouldn't it be best if it also was an eating style that actually protected your health at the same time?  Win-Win!  
We can deep dive into some of the popular "diets" and eating styles of 2019 but this article is about inspiring you and hopefully educating you about why there is a huge RISE in the interest of whole food plant based diets.  This will be a huge trend for 2020, and probably (hopefully) beyond that as well.  Ok, I'm not saying you have to be totally vegetarian, or even Vegan.
Phew....Can you relax and take a deep breath?  
What I AM saying is to stop here, take a look at the reasons WHY to incorporate more of those amazing plant foods into your daily diet (lifestyle) and learn some reasons why this might be a good thing for you.  We can all say we are more opt to do something consistently if we have in our minds the reasons why to make it happen, and find an easy way to integrate that into our busy lives as well, right?
What if I told you adding more of those plant foods could assist you in prevention and management of diabetes and insulin resistance (any type of sugar balancing actually), prevention of heart disease, reducing blood pressure, prevention of cancer, reduced risk of overall death?  Would that be enough for you?  Maybe, maybe not....Depends again on your overall motivation, actually....
How about if you knew that regular ingestion of red meat, eggs, poultry and even fish can change the composition of your gut bacteria.  Your gut bacteria processes foods that contain choline and  turns them into something called TMA (Trimethylamine) and the liver converts that to something called TMAO, which is nasty stuff according to some, and studies have shown that elevated levels of TMAO directly contributes to the narrowing of artery walls through plague build up - Not such a good thing to have happen!  TMI?
Here is a link to learn more about the growing research.  https://www.health.harvard.edu/staying-healthy/red-meat-tmao-and-your-heart

The therapeutic potential of many plants does date back to ancient times as well.  Research has shown in recent years that a large number of plants that are part of our daily diets (Only if we choose them to be!), are exceptional sources of those molecules that have the ability to interfere with some of the processes at work in cancer development as well.  This means that those plant foods you ingest have the potential to interrupt the essential stage of the development of disease, like a switch -  once its turned off, they can prevent disease from developing.  
Plus, some of the amazing benefits of a plant based diet are also lowering cholesterol, blood pressure, increasing energy levels, decreases stress on the body, improves mood and mental clarity, and it's also more environmentally friendly....What's not to like?!  More on that later.....
​
Ready to give it a try?  At least start by cutting back on red meat, eggs, poultry....
Find ways to add more veggies, and fruits - even herbs, into your meals!  Add maybe two more servings (one full cup) of each per day and start there!  Need recipes and inspiration?  Just reach out - Maybe join my upcoming Whole Food plant based immersion program - And it's online!  Let's do this!  


​

Do you Adapt well to Stressors in your life?

11/16/2018

 

​Stress adaptation?  How do we do that?
​
What kind of stress do you experience?  It could be mental/emotional stress, or physical stress?  The word stress has been used as a way to describe a process of adaptation to the circumstances in which we live and how we are successful at adjusting to those conditions that are always changing created by the world around us.  The problem lies in that fact that there are ALWAYS things happening in our lives, and in the world that can cause a reaction of stress and anxiety in the body.  Our life skills at adapting to those stressors are usually not sufficient and we suffer adverse effects to the tune of 75-90% of all visits to physicians being related to that stress response.  You could experience headaches, heart disease, immune deficiencies, anxiety disorders, digestive disorders, sugar imbalances, dizziness and much more!  I've been there and my guess is that most of you have as well!  We even cause our own stress due to faulty perceptions!  If you can control internal conversations so that the disjointed dialogue that you experience during stress and transform it into communication that becomes coherent and more in balance, you can basically tap into your own innate healing power that resides inside YOU!  Your heart has been demonstrated to have a magnetic field that is much more powerful than the brain and can influence your own brain waves as well as those individuals several feet away from you!  And your heart is the seat of your emotion rather than the brain!  Want to know more about how to work with your emotions to start working on harnessing that stress in your life?  

The statistics on mounting stress and its detrimental effect on your body, mind, emotions and health are currently shouting at us!  A Harvard study showed that people who live in a high state of anxiety are four and a half times more likely to suffer sudden cardiac death than nonanxious people and that people who are unable to effectively manage their stress have at least a 40% higher death rate than their non stressed counterparts!  Obviously, we need to look at some options for ourselves  to deal with our fast paced, stressed lifestyles!  And we would do well to work on them now instead of later - Do you agree?  
It's astounding to know that in 2002, people in the US bought nearly $17.2 BILLION worth of antidepressents and antianxiety drugs, while also spending $1.1 BILLION in the same year on just two of the major prescription sleeping pills, and over the counter brands, and seven of the top ten best selling drugs are for stress related ailments.  And the ages of people experiencing negative effects of stress are getting younger and younger as well.  What gives?
Faster communciations, constant streams of information at home, school, work.  Remember what I said about your emotions and your heart and how this magnetic field can influence those around you?  What about others broadcasting their stress through there own reactions, energies and words - Everyone, including yourself, can feel it and be influenced by it all as well.  And the stress can be somewhat addicting as well!  We have all become accustomed to the stimulation of stress and the ongoing tension, stress, worry  - So much so that they seem to be normal these days!  Stayed tuned for the next blog article about solutions!  Breathe and give me a call to chat more about some easy solutions for YOU TODAY! I've been there too and its a constant awareness to work on that balance! 
​ Namaste....Elaine  760-845-9459  elaine@bodyandsoulnourishment.com

Why all the talk about fermented foods lately?

4/22/2016

 
Picture
Why all the talk about fermented foods lately?
We all know that fruits and vegetables are good for us!  We've been hearing that for years and now we hear the motto, Fruits and Veggies - More Matters!   
That is so true!  Those amazing plant foods have thousands of plant chemicals called phytochemicals or phytonutrients that protect your body from damage!  ​

Read More

Blood sugar Balancing

11/13/2014

 

Blood sugar Balancing!!
 
Such an important subject!!
Picture
This is the time of year when we increase our intake of those sweets and snacks as we move into the holidays.  
We have an epidemic of blood sugar balancing issues in America for various reasons, and mostly due to our diets including excess sugars consumed in so many of our foods, and hidden in places you wouldn't expect (Watch the documentary "Fed up!").

Read More

How Healthy Is Your Company?

10/21/2013

 
Picture
Imagine a healthy, happy work force that feels management cares! Sick days are rare; personality conflicts and workers compensation claims rarer still. Your workplace vibrates with happy, healthy, appreciated employees and your business grows due to their positive impact.


Read More

Lets Imagine You Have a Really Nice Car…

10/21/2013

 
Picture
You drive it everywhere.  In fact, you can’t imagine how you would get through your day without it – work, errands, picking up the kids, getting to the grocery store, etc…

As you are driving your car, time slips by and you never get around to changing the oil, wiper blades or other maintenance like you should.  Since money doesn’t grow on trees, you are economical about the gas you buy, finding the lowest price – after all, in our area we have some of the highest prices in the nation.


Read More

Localvore, or Locavore – What?!

10/21/2013

 
Picture
Just what is this so called locavore  or localvore movement and what does that mean to me?!

Actually, this word was word of the year in 2007 in the Oxford American Dictionary!  It was created by Jessica Prentice of the San Francisco Bay area at the time of the World Environment Day in 2005.


Read More
    Picture

    Authors

    Elaine Bryan

    Picture

    Archives

    February 2021
    August 2020
    January 2020
    November 2018
    April 2016
    November 2014
    October 2013

    Categories

    All
    Nutrition

    Stay Connected!
    Picture
    Picture
    Picture
    Picture
    Other ways to get more fruits and veggies, without the sugars, is with the whole food concentrate, Juice Plus+!  I have taken those capsules and chewables, and recommended them for over 17 years now!  We have over 35 published studies in peer reviewed medical journals on the benefits of taking these concentrates!  Our products have a FOOD label, and science to back up the health benefits!  Check out my website at 
    Juice Plus info and website - Buy here! ​

    Grow and eat your own fresh veggies on an easy to grow vertical tower garden!  If you want more info about them, check out my website at
    Tower Garden website!

    RSS Feed

Home  I  Nutritional Counseling  I  Corporate Programs  I  Yoga  I  Classes & Events  I  Resources & Recipes  I  About Elaine  I  Contact
Elaine Bryan is a Registered Yoga Teacher and nutrition counselor/health coach who offers nutritional counseling, workshops, and classes for individuals and businesses throughout San Diego County including Carlsbad, Encinitas, Oceanside, San Marcos, and Vista.  Elaine also teaches group yoga classes and offers private yoga sessions.
Stay Connected!
Picture
Picture
Picture
Picture
Copyright 2014 - 2016 Body & Soul Nourishment, All rights reserved.
Privacy Policy,  Site Map