You’ve heard the saying: “What happens in Vegas, stays in Vegas.”  Well, there’s a part of your body, the vagus (pronounced just like “Vegas”) nerve, whose functions do not stay within the limited lane of a random nerve in your body.

What’s the vagus nerve ?

The vagus (or vagal) nerve is the 10th of 12 paired cranial nerves and is the longest nerve in the human body.  Its name is rooted in the Latin word “vagus,” which means “wandering.” Quite appropriate, because the vagus nerve wanders throughout your body, traversing an area from your brain stem right down into the organs in your abdomen.  It forms more than 75 percent of the nerve tissue in your parasympathetic nervous system (PNS), which is responsible for helping you enter the “rest and digest” mode, rather than stay in “fight or flight” mode when you face a stressful event.  The vagus nerve transports signals from your brain to your heart or intestines, for example, to initiate that calming response.

What happens when the vagus nerve works well?

The vagus nerve is a key player in how various systems in your body operate, whether it’s your digestion, your heart rate, your blood pressure, your stress response, or your breathing.

When in peak form, your vagus nerve serves as an air traffic controller in your body, helping your brain to inform your body how to regulate such functions as taste, speech, mood, mucus and saliva production, urination, and immune response. 

When health practitioners refer to “healthy vagal tone,” they’re saying that your vagus nerve is helping you be emotionally resilient, your connections with others are strong, and your physical health is optimal.  So, maintaining the health and proper functioning of the vagus nerve is vital for peak physical and mental health and wellness.

What happens when the vagus nerve is out of sync?

Vagus nerve dysfunction can result from nerve damage, inflammation, and chronic stress. Conditions such as diabetes, autoimmune disorders, and cardiovascular disease can also negatively impact the vagus nerve, but don’t discount lifestyle factors such as poor diet, lack of exercise, and chronic sleep deprivation as causes of vagus nerve dysfunction.

Here are some potential signs that your vagus nerve is out of whack:

• unexplained weight loss,
• loss of appetite and feeling full after eating very little,
• abdominal pain and bloating,
• hoarseness and difficulty swallowing, and
• dizziness and nausea. 

These symptoms might, however, indicate other illnesses, so it’s important to follow up with your doctor to clarify their root cause.

What can you do to improve vagus nerve function?

Depending on what is triggering vagus nerve malfunction, doctors might recommend antidepressants, physical therapy, or even surgery. 

Of course, there are more natural methods to bring the vagus nerve back into order, such as meditation, breath work, and acupuncture. They help support the body as it heals naturally, all the while creating balance and energy in the body.

Even more effective are techniques like gargling, humming, singing, and even being exposed to cold. 

However, let’s not underestimate the role of a healthy, whole-foods-based diet; moderate exercise; and sufficient rest and relaxation in resetting the vagus nerve and restoring good mood. 

There’s evidence of a strong link between a healthy gut microbiome and a healthy vagus nerve, so consuming prebiotics and probiotics to boost the gut–and, by extension, the vagus nerve–is a wise move. In addition, cutting back on gluten consumption can lessen gluten sensitivity, reduce inflammation in both the body and brain, strengthen the gut biome, and increase vagal tone.

A vagal nerve exercise

Here’s my favorite exercise to reset my vagus nerve. It’s simple and effective, and the results are immediate.

1. Lie on your back.
2. Interweave the fingers of both hands and place them behind your head.
3. Without turning your head, look as far to the right as you can.
4. Keep looking to the right without turning your head until you spontaneously yawn, sigh, or swallow.
5. Return to the neutral state with your head and eyes facing straight ahead.
6. Repeat the exercise, this time looking towards the left without turning the head.

Inflammation. Some call it the fire raging within that sparks a range of illnesses and diseases. Inflammation is part of the body’s natural defense system and is its first response to protect you from trauma and stress. Good inflammation brings healing, but negative, chronic inflammation harms and weakens the body, stoking a fire that feeds weight gain and disease.

It may well be that the three legs of the health-and-wellness stool in your life (sleep, exercise, and nutrition) are wobbly. Their weakness might be why you’re ablaze with inflammation. Let’s look closer at why you might be experiencing “the fire within.”

Your gut is leaky

The relationship between leaky gut, formally known as intestinal permeability, and inflammation is a type of “which came first, the chicken or the egg.” When toxins and undigested food particles seep through the intestinal wall and into the blood stream, inflammation can occur. But inflammation itself can lead to a leaky gut. Stress, toxins, gastrointestinal problems, and unwise food choices are usually the culprits when it comes to that inflammatory response.

You’re too sweet for your own good

Too many of us are experiencing the sugar blues. As author William Dufty describes it, “sugar blues” consists of “multiple physical and mental miseries caused by human consumption of refined sucrose, commonly called sugar.”  Sugar is probably the greatest offender when it comes to toxins that we ingest. The sugar struggle is real, and it invariably turns into inflammation and disease. Eliminating sugar is probably the most effective way to reduce chronic inflammation in your body.

You need to do an elimination diet

An elimination diet is the cheapest and most efficient way to determine which foods you’re most sensitive to and which might be creating inflammation and serious harm. By eliminating some foods for a few weeks, observing how you feel, and then reintroducing the eliminated foods, one at a time, you can determine which foods don’t work in your favor. That way, you cut off inflammation from those sources.

Your sleep is out of whack

Memo to all who are skimping on sleep and skating by on less than the required seven to nine hours: this is an open invitation to inflammation. You’re creating oxidative stress, an atmosphere in which free radicals and antioxidants get out of balance and your cells and tissues suffer sometimes irreparable damage. If this damage continues over the long term, it can lead to chronic illnesses such as heart disease, cancer, and diabetes. It’s vital that you give your body sufficient sleep to replenish, re-energize, and repair.

You’re suffering from a toxic overload

Toxicity can come from consuming genetically modified organisms (GMOs), drinking unfiltered water, using plastic containers to store and heat food, and cleaning your home with strong chemical products. But it goes beyond that to the types of personal care products you put on your skin and hair and in your mouth. Even consider how much alcohol you consume, the types of over-the-counter (OTC) drugs you use frequently, and even the number of times you’ve taken antibiotics. There’s a tender balance of bacteria in your gut that can go awry when the items mentioned above are in heavy rotation. It’s a recipe for inflammation to be stoked and to run amok in your body.

Your stress level is off the charts

Stress is omnipresent and seemingly inevitable. However, your response to the stressors you face can keep inflammation in check or send it into overdrive. How can you combat stress effectively? Stress management hacks, meditation, deep breathing, yoga–many of which fall under the rubric of soft wellness practices–can make or break the stronghold of stress-induced inflammation. The key is to slowly incorporate practices that help to quiet your mind and bring your emotions into a less frazzled state.

You aren’t exercising efficiently

Many of us are under the impression that a longer, more intense workout is the way to go.  You absolutely do need to exercise regularly, but excessive workouts aren’t helping you keep inflammation in check.  Chronic inflammation can result from too much exercise.  We need balance, and sometimes we need help to work out how to create that balance, especially as we age. High-intensity interval training (HIIT) might be a good physical activity choice.  And losing excess weight does help reduce inflammation because fat cells secrete a hormone that can contribute to inflammation.  

So, now you’re aware of why that “internal fire” of inflammation might be lit within you. Read here about some of the dietary choices that can help quench that fire and bring back balance to your body.

Now that we’re in winter, our immune system is far more vulnerable to colds and, now, to the “tripledemic”: the flu, Covid-19 and its variants, and respiratory syncytial virus (RSV). Our immune system needs to be resilient to not only resist these respiratory conditions but also to bounce back when they do hit us.

The immune system defends the body against infections and allergies, springing into action to rout foreign substances like viruses and bacteria and releasing proteins to destroy these perceived enemies. A resilient immune system protects and/or builds back up our bodies in the face of infection and inflammation.

What can you do to ensure that your immune resilience is high? Here are eight simple steps that will put you in great immune shape.

Get enough Vitamin D

Vitamin D is essential for building the immune system. Unfortunately, many people are deficient in this crucial hormone/vitamin and are paying a high price, health-wise. The best source is the sun, so getting 10-15 minutes of sun exposure daily on the hands, face, and arms is key. Eggs, fatty fish, cheese, and avocados are great food sources of Vitamin D, but you can also take supplemental Vitamin D.

Sleep yourself well

Nearly every major body system, including the immune, becomes messed up when we don’t sleep enough. While we’re in la-la land, our bodies create cytokines, proteins that fight inflammation and sickness. A lack of sleep prevents that “fight” from occurring and sets us up for a weakened immune response. Aim for seven to nine hours of quality sleep nightly, and adjust your sleep hygiene habits to ensure that you get the required zzzs.

Strengthen your gut

More than two-thirds of your immune system resides in your gut. The last thing you want is for the gut wall to become leaky and leach food and toxins into the bloodstream. That is a recipe for immune breakdown. Avoid compromised gut health by eating unprocessed, fresh, and organic food, grown as close to home as possible. Include prebiotics (garlic, onions, asparagus, bananas) and probiotics (fermented foods like kimchi, sauerkraut, Greek yogurt, and kefir).

Kick sugar to the curb

The average American consumes about 150 pounds of sugar and sweeteners each year. Yikes! Our immune system suffers as a result, especially as we age. Sugar combines with specific proteins to create deposits in the bloodstream that end up settling on your organs and damaging cell membranes. Sugar also tamps down white blood cells in your immune system for a long time after you finish eating. So, be intentional about consuming less sugar (and honey, and agave, and maple syrup). Processed foods and desserts are another haven for sugar, so go for more naturally sweet foods like fruit and sweet vegetables.

Stress less

What’s stress got to do with immune resiliency?  A whole lot! Stress encompasses work troubles, strained relationships, and health struggles, but also hidden stressors like toxins in household products. When stress hormones such as adrenaline and cortisol are elevated, they weaken immune function, quickly. Chronic stress wreaks havoc on your body and can lead to adrenal fatigue and chronic low-grade inflammation.  Get to the root of your stress and begin to make small, incremental changes to lessen that stress load.

Bulk up on antioxidants

Your parents rightly encouraged you to eat your fruits and veggies. Produce items contain antioxidants that chase free radicals and inflammation out of your body and keep your immune system resilient. So, what do you need to focus on? Foods rich in flavonoids like vitamins A, C, and E. That encompasses just about all the fruits (berries, pineapple, apples, guava, kiwi, bell peppers, avocado) and veggies (sweet potatoes, squash, zucchini, broccoli, cauliflower, carrots) you could possibly enjoy.

Get moving

We know that exercise is great for our health, but what specifically does it do? Well, it builds immune resilience, helps us keep stress and depression at bay, improves blood circulation, gives us better sleep, and helps reduce our risk of developing chronic diseases. We don’t have to be tied to exercise routines that we dread. Rather, focus on getting in enough movement, especially as we age. That might look like a gentler workout to lessen the likelihood of injury. But most of all, do exercise that you really enjoy and that you find easy to commit to.

Adopt good hygiene practices

We’ve heard the advice ad nauseum, especially in the last three years: wash your hands frequently and thoroughly; avoid touching your face unnecessarily; use hand sanitizer or wipes; drink more water than you normally do; limit how often you’re in crowded areas. But consider these steps as well:

• Wipe down heavily used areas such as countertops, door knobs, and light switches more frequently;
• Clean your devices with sanitizing or disinfecting wipes;
• Maintain a decent distance between you and others in public spaces.

What have you been doing to maintain a resilient immune system?

One of my favorite aspects of the holiday season is the abundance of delicious, healthy seasonal foods, spices, and scents. In truth, many of the herbs and spices we rely on to bring out those seasonal flavors that we love have excellent health benefits and therapeutic capabilities. They’re also very versatile, so you can add them to nearly any dish you prepare. I encourage you to stock up on some of the season’s favorites and regularly add them to your recipes. Or, better yet, grow some of them so that you have your own supply!

Here are some of my favorite herbs and spices to cook with during the holidays and beyond. They’re guaranteed to give you a boost of comfort and joy, health and happiness.

Cinnamon

Let’s start with the obvious spice that makes the season so flavorful: cinnamon. It’s the secret
to delightful baked goods, but it’s also a superstar when it comes to improving digestion, lowering blood sugar, and decreasing inflammation. Sprinkle it in your coffee this season, shake it on baked sweet potatoes, and give your holiday dishes and drinks a hint of sweetness naturally by using cinnamon.

Nutmeg

Anti-inflammatory, antibacterial, and anti-depression, nutmeg is another spice to keep on heavy rotation this season. I know you’ve enjoyed it as an ingredient in your baked goods, but it’s also great for savory foods like roasted root veggies. Just a pinch is all you need; you don’t want to it with nutmeg. If you can’t sleep from all the excitement of the holidays, try warm almond milk with a sprinkle of ground
nutmeg on top for a relaxing nightcap. For added relaxation benefits, toss in some turmeric to your nightcap .

Ginger

Soothing, warm, and aromatic, ginger brings out the best in food. It helps tame inflammation,
boosts circulation, and is wonderful if you have any digestive troubles. If you’re looking to make a hearty main dish, adding fresh ginger creates more depth in flavor and smells super fragrant while it’s cooking. And, should you unintentionally consume food during the holidays than you intended, steep a few slices of fresh ginger in hot water. You’ll enjoy a tummy-taming tea that will aid in digestion.

Peppermint

Peppermint is another power-packed digestive aid we can enjoy during the holiday season and year-round. Peppermint improves digestion, relieves heartburn, and is excellent for relieving stress and headaches.

Pick up a box of organic peppermint tea next time you visit the grocery store, and make this
your holiday season wind-down ritual. Or, better yet, grow your own varieties of peppermint: there are almost 600 different types all over the world to choose from. Cozy up in bed at the end of the day with your warm cup of peppermint tea, enjoy a chapter or two of a good book, and drift off to sleep.

Rosemary

Rosemary boasts a powerful punch of antioxidants that helps to keep your immune system strong throughout the cold and flu months. It is anti-fungal, antibacterial, and antiviral: definitely a three-in-one punch against upper respiratory conditions. Your dishes will smell more succulent with fresh rosemary, which is an excellent addition to just about any recipe: soups, stews, veggies… you name it. My favorite use for it is in chicken dishes. Absolutely delicious!

Cloves

Cloves add a distinctive flavor that works beautifully in roasted dishes, baked goods, or homemade cider. They’re antioxidant-packed, antimicrobial, and can help regulate blood sugar when added to your meals.
Cloves have a unique aroma and taste, which some may find overpowering, but the smell surely evokes memories of holidays, whether used in ham or even in sorrel. Cloves pair well with cinnamon and nutmeg, so toss a few in your pot of gluten-free oatmeal for a delicious, warming, holiday-scented breakfast.

How did I become prediabetic?

Imagine my shock when some routine bloodwork revealed some not-too-routine results regarding my blood sugar levels: I was prediabetic and, by extension, insulin resistant. My pancreas wasn’t making enough insulin, and my cells had become resistant to insulin and weren’t permitting sufficient sugar to enter them. As a result, instead of fueling my cells, sugar was building up in my bloodstream.

With prediabetes, your blood sugar isn’t normal, but it’s not yet in the diabetes range. A prediabetic rating is determined using the HbA1C test, which measures how much glucose is attached to the hemoglobin in your blood. A normal reading, expressed as a percentage of the amount of sugar in your blood, is under 5.7%. For a prediabetic, A1C ranges between 5.7% and 6.4 %, so the goal would be to get back under 5.7% and into the normal range. Any results above 6.4% are considered diabetic.

If things continued this way, I could move from being one of the 84 million persons (1 in every 3 adults) in the USA diagnosed with prediabetes, to being among the more than 37 million with full-blown diabetes. Even more concerning was the fact that even at this prediabetic stage, long-term problems with my heart, blood vessels, and kidneys could already be surfacing.

I had no clue until those blood tests were done. How could this be?

Factors that increase the risk of prediabetes

I didn’t fit the stereotype for a prediabetic:

• I wasn’t overweight;
• I wasn’t excessively thirsty or urinating more frequently;
• I wasn’t physically inactive;
• I didn’t have darkened skin, for example, on my neck, armpits or groin;
• I didn’t have a muffin top; and
• I didn’t have symptoms of metabolic syndrome like low HDL (high-density lipoprotein); high triglycerides; a large waist; PCOS (polycystic ovarian syndrome); heart disease; and high blood pressure.

But some of the warning flags did fit me:

• I was an insomniac, and that can increase insulin resistance;
• I was experiencing fatigue and brain fog;
• I am Black, and certain ethnic groups, including those who identify as Black or African-American, are more prone to developing insulin resistance;
• I was over the age of 45; and
• I had several family members who were either diabetic or prediabetic.

Getting out of the prediabetes zone

I am no fan of prescription medication, so taking drugs like Metformin or Pioglitazone weren’t high priorities. I did know that I didn’t want prediabetes to progress to full-blown diabetes, so I chose to make lifestyle and dietary changes to reverse the prediabetic trend.

Diet adjustments

I switched to a moderately low-carb, whole-foods diet, focusing on low-glycemic produce. The glycemic index (GI) helps us identify carbohydrates that won’t cause our blood sugar levels to skyrocket, so I cut back heavily on higher-carb grains, breads, fruits, and veggies.  As a result, I sharply restricted or eliminated potatoes, carrots, and beets, as well as high-sugar fruits like bananas, apples, grapes, and pineapple. In addition, I upped my water intake and incorporated apple cider vinegar (ACV) in water, and I avoided products with added sugars.

What did I eat, then?  I consumed as much alkaline food as possible. My diet comprised: 

• Grains like quinoa and brown rice;

• Small and infrequent portions of gluten-free bread;

• Green and cruciferous vegetables (broccoli, Brussels sprouts, spinach, squash, bell peppers, zucchini, bok choy, Swiss chard);

• Lean cuts of chicken and turkey;

• Nuts and seeds, including walnuts, pistachios, almonds, and cashews;

• Berries and cherries; and

• Fish, especially salmon, sardines, and flounder.

I also started focusing on net carbs.  Total carbs comprise all the carbs in a food or meal, but net carbs are the ones that the body can efficiently digest and convert into glucose.

Tools, hacks, and resources

• I consistently used a blood glucose monitor to keep track of my blood sugar levels before and after meals. I also kept a wellness journal with information on my meals, moods, gastrointestinal state, sleep, and blood sugar fluctuations.
• I got serious about how I responded to stress, as it can elevate A1C levels. I engaged in more stress-busting activities and limited my exposure to stress-inducing people and situations.
• I made exercise a priority, especially strength training. I also incorporated light activity right after eating a meal, like a 5-10 minute walk or doing chores in the house instead of remaining seated. You use up insulin more efficiently when you’re physically active, and then glucose is processed better.
• I combined protein, fat, and fiber in each meal, as far as possible, to help stabilize my blood sugar.
• I ate every 4 hours so that I wasn’t overtaxing my digestive system with too-frequent meals, but I also didn’t allow excessive amounts of time between meals. That way, I avoided creating a roller coaster for my blood sugar.
• I scrutinized food labels to ferret out hidden sugars and starches. Both the nutritional information and the ingredients list need to be checked out.
• I relied on online and hard copies of resources, such as Blood Sugar 101 by Jenny Ruhl, The Hormone Reset Diet by Dr. Sara Gottfried, and The Diet Doctor, which has a fantastic selection of low-carb and keto-friendly recipes.
• I took hintonia latiflora, a clinically studied herb that has been proven to reduce A1C levels and balance blood sugar levels.

I was able to get my A1C level down to 5.6% in June! My goal is to get it down to 5.0% over the next 12 months.

Photo by Food Photographer phototastyfood.ru on Unsplash

What’s soda doing to you?

Would you say that sodas have been part of your life forever?  Any habit can be challenging to give up, but but a soda habit is especially hard to kick, given its addictive nature.

Most of us know that a sugary drink like soda isn’t the ideal beverage. However, research shows that getting sugar in liquid form is much more damaging to the body–and the mind–than getting it from solid food.

That rush of sugar, consistently consumed, can lead to all sorts of inflammation, as well as insulin resistance, diabetes, belly and visceral fat, weight gain, fatty liver, increased risk of heart disease, cancer, dental problems, gout, and dementia.

Soda’s far-reaching health-related effects

Imagine that 15% of the calories we take in come from sweetened beverages! Sixty percent of children and 50% of the U.S. population drink soda once a day, according to a study published in the journal Obesity in 2017. And one can of soda a day increases a kid’s chance of obesity by 60%.

For us women who try to do the right thing by drinking diet sodas, we actually end up drinking twice as much as people who drink regular sugar-sweetened sodas.  Artificial sweeteners are more addictive than regular sugar and tend to make us gain weight easier.

The gallery of sugary rogues

The American Heart Association (AHA) has highlighted the dangers of over-consuming these and many other high-sugar foods:

• Regular soft drinks,
• sweetened tea and coffee,
• cakes,
• cookies,
• pies,
• candy,
• ice cream, and
• other sweet desserts.

Of these items, regular soft drinks contribute the highest percentage (33%) of total added sugar in the diets of Americans.   

Consider these two culprits: 

• One serving of Coca Cola, which is about 12 ounces, contains 39 grams of sugar.  For women, the maximum daily intake of added sugars should be around 24 grams.
• One serving of Crystal Pepsi contains a whopping 69 grams of sugar.

So, what are your options?

I know what the soda struggle is like.  I was a Coca Cola addict, and it took me a good while to wean myself from it and to choose healthier alternatives. So, if giving up soda has been on your mind, I recommend a slow and steady approach.  If you’re worried about caffeine withdrawal headaches, for example, baby steps will get you to your destination easier than going cold turkey.

The key is to integrate tasty replacements for your soda habit.  Here are a few alternatives to consider as you make that switch.

Fruit-infused water

If you crave something sweet, add fresh fruit to your water. You’ll stay hydrated, and it will taste sweet and refreshing. Plus, you get bonus vitamins from the fruit. Some of my favorite infused water recipes include berries and lime, strawberry and basil, watermelon and lime, and orange.

You can also try Hint fruit-flavored water, which has no artificial sweeteners and comes in still, sparkling, and caffeinated versions.

Or you can try Vitamin C water with powdered Vitamin C; lemon water; and water spiked with apple cider vinegar, stevia, and baking soda.

Flavored sparkling water

La Croix sparkling water, or one of the many other available brands, can be lifesavers when you’re craving a fizzy soda. It may take some time to get used to them as you switch from soda, but find a flavor you enjoy and stick with it until you develop a taste for it.  Once you do, you’ll wonder how you drank those sugary, syrupy sodas!

Black coffee

Coffee is best in moderation and without adding anything to it, but you can work your way to that point if you’re not there yet. Coffee is an excellent pinch-hitter to avoid caffeine withdrawals from soda, so sip on a cup a day to keep the headaches at bay.  After a week or two, you could decrease your consumption to 1/2 a cup of coffee and work your way down to no caffeine.

Unsweetened iced tea

There’s nothing like iced tea on a hot day. If you’re from the south, though, you may be looking at me sideways when I mention drinking it unsweetened. Unsweetened tea has fewer sugar additives than soda, so add a tiny bit of stevia to sweeten it up without going into sugar overload.

Herbal tea

Herbal teas, served hot or cold, can really perk up your taste buds while providing great health benefits. Green tea, chamomile, chai, and peppermint taste great and will keep you from consuming excess sugar.

I promise you’ll feel so much better once you start eliminating soda. Try some of these alternatives and you’ll wonder what took you so long to ditch the soda habit!

Photo by CDC on Unsplash

Have you noticed the recent increased focus on gut health in the media? There’s more talk about the gut microbiome, fermented foods, prebiotics, probiotics, and the food sensitivities that can make our gastrointestinal tract struggle.  I’m happy that there’s more emphasis on gut health; after all, the gut is known as the “second brain” and is lined with more than 100 million nerve cells.  It practically IS a brain unto itself!

But what happens when the gut goes rogue and starts to terrorize the rest of the body?  It might be that leaky gut is the culprit. And a growing number of people are dealing with leaky gut syndrome and the gamut of symptoms that indicate its presence.

What is leaky gut?

Imagine that your intestinal wall is a tightly woven mesh, somewhat permeable, but sufficiently tight to keep food particles, microbes, and bacteria within the gut.  When that mesh loosens due to inflammation, irritation, or internal damage, the intestinal wall becomes leaky.  Many unwelcome actors, such as toxins and undigested bits of food, then pass through the mesh and into the bloodstream.  The immune system flags these invaders as enemies (rightly so!) and starts to attack them, creating a domino effect of increased symptoms and compromising many body systems.

What are the causes?

The causes of leaky gut are varied, but several factors have consistently been identified as contributors to the condition:

1.  The protein zonulin.  When zonulin passes through the intestines, the connective tissue in the intestinal wall loosens somewhat so that larger particles can go through.  The presence of gluten tends to press zonulin into service, leading to damage within the bloodstream and beyond.
2. Unhealthy food choices. In addition to gluten, studies show that dairy, unhealthy fats, processed foods, and excessive carbohydrate intake can lead to leaky gut.
3. A predisposition to the condition due to other gastrointestinal problems.  Candida overgrowth, small intestinal bacterial overgrowth (SIBO), irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) are often precursors to leaky gut syndrome.
4. Exposure to environmental and other toxins. Pesticides, BPA (Bisphenol-A, found in many plastic products), heavy metals like mercury, and even some medications like NSAIDS (non-steroidal anti-inflammatory drugs) can introduce toxins into the body and trigger leaky gut.
5. Stress. The brain and the gut have a very tight relationship, and so when we’re under prolonged, unrelenting stress, it can affect the gut lining.

What are the symptoms?

Just as it is with the causes of leaky gut, the symptoms run the gamut from mood-related disorders to painful and often chronic physical manifestations.  No one symptom dominates, so it’s important to check with your doctor if you experience any of these conditions:

1. Digestive troubles, including bloating, cramping, nausea, diarrhea and/or constipation.
2. Autoimmune disorders, including lupus, Hashimoto’s, and rheumatoid arthritis.
3. Mood imbalances leading to anxiety and depression.
4. Allergies and asthma.
5. Skin conditions, including psoriasis, eczema, rosacea, rashes, and acne.
6. Chronic fatigue, fibromyalgia, joint pain, and brain fog.
7. Food allergies, intolerances, and sensitivities.

What are the remedies?

Conventional and functional medicine practitioners diverge on how best to bring leaky gut under control.  Conventional practitioners often don’t believe that there’s any specific medication that can alleviate leaky gut; they are more likely to suggest lifestyle changes.  They also aren’t convinced that there is any accurate way to test for leaky gut.

However, functional medicine practitioners routinely recommend a protocol known as the “Five Rs”:

Remove.  Cut out any potential problem-causers, such as foods that could harm your gastrointestinal tract. At the top of this list is inflammatory food, especially junky, sugary food and processed food, but also any food that contains gluten.  Dairy, eggs, and grains are also possible irritants to the gut.  But make sure to add to the “remove” category toxins, harmful medications and, as far as possible, stress.

Replace.  Bring in healthy, nutritious, whole foods that will help your digestion. Dark leafy greens, probiotics, and digestive enzymes are a great place to start, as are fiber-rich foods.

Re-inoculate. Your gut thrives on beneficial bacteria to maintain a healthy balance. Add prebiotics and probiotics, including fermented foods, to support and enrich the gut microbiome for optimum health.

Repair.  Once the gut is rebalanced, start giving it the nutrients it needs to fully recover.  A variety of colors of produce, as well as vitamins and minerals, will speed up the repair process.  Include L-glutamine, which supports gut and immune health and restores your gut wall lining. Vitamin D and omega 3 fatty acids are also useful.

Rebalance. Attempt to bring all aspects of your life into equilibrium: sleep, exercise, nutrition, relationships, stress.  All are intertwined and play a part in optimum wellness.

In addition, consider these steps:

1. ELISA. The Enzyme-Linked Immuno-Sorbent Assay is among the more effective tests for leaky gut. It focuses on how much zonulin is in the blood.
2. Water. We don’t drink enough water! Lack of water can be a trigger for GI problems, including leaky gut.
3. Elimination diet.  By removing specific foods from your diet for a limited time, you can determine whether you have a food sensitivity that is driving your leaky gut.  The strange symptoms that you’re experiencing might be tied to gluten, for example, or to too much sugar, dairy, or even citrus.

Following these suggestions should help heal leaky gut and decrease or eliminate the digestive, autoimmune, and food sensitivity symptoms that accompany it.

On those chilly fall and winter days, a hearty bowl of soup or stew is the perfect meal to cozy up with in front of a roaring fireplace.  What’s even better is that you can make just about any type of soup in a crockpot–with minimal effort!  Toss the ingredients in before you leave for work, cook on low throughout the day, and you’ll come home to the most fantastic aroma filling your home and a delicious dinner waiting for you. Honestly, what’s better than that? 

We all have soup staples that we prepare on repeat, plus a few family recipes that were passed down to us.  In this blog post, I’m sharing a few healthy and delicious crockpot soup recipes that get me through the cooler months.  But if I’m honest, I have to admit that I am all about crockpot soup recipes all through the year!

Sweet potato chili

Ingredients

• 1 white onion, thinly sliced
• 2 cups veggie broth (add more if desired)
• 1 (6 oz) can tomato paste
• 2-3 cloves garlic minced
• 1 (15 oz) can fire roasted diced tomatoes
• 2 stalks celery, thinly diced
• 4 cups sweet potatoes, peeled and cubed
• 2 (15 oz) cans chickpeas, drained and rinsed
• 1 1/2 tbsp chili powder
• 1/2 tsp paprika
• 1/2 tsp freshly cracked black pepper
• 2 tsp cumin
• 1/3 tsp cayenne pepper

Optional garnish: cilantro, diced green onions, avocado

Directions: Combine all ingredients into crockpot. Cook on low for 5-6 hours, or until sweet potatoes are tender and cooked through.

Butternut squash soup

Ingredients

• 1 white onion, diced
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 6 cups veggie broth
• 1 tsp freshly cracked black pepper
• 8 cups butternut squash, cubed
• 3/4 cup unsweetened almond milk 

Garnish:  freshly chopped chives

Directions

Combine all ingredients, except almond milk, in the crockpot, and cover ingredients with veggie broth.  Cook on low for 6 hours, or until butternut squash cubes are tender and cooked through.  Stir in almond milk. Use an immersion blender to blend ingredients in crockpot.  Garnish with chives and serve.

Lentil soup

Ingredients

• 1 tsp olive oil
• 6-7 cups veggie broth
• 3 cloves garlic, minced
• 3 carrots, chopped
• 1 medium yellow onion, diced
• 3 celery stalks, chopped
• 2 cups baby spinach
• 1 sweet potato, peeled and diced
• 1 can fire roasted tomatoes, diced
• 2 cups lentils, rinsed
• 1 tsp black pepper
• 2 teaspoons fresh oregano

Directions

Combine all ingredients in a crockpot; cook on low for 5-6 hours, or until potatoes are tender and lentils are cooked.  Add more broth if necessary.

Veggie wild rice soup

Ingredients

• 2 cloves garlic, minced
• 1 large white onion, diced
• 1 cup chopped kale
• 6 cups veggie broth
• 1 cup carrots, diced
• 1 cup celery, diced
• 1/2 cup mushrooms, diced
• 1 Yukon potato, skinned and cubed
• 1 cup wild rice, dry
• 1 tsp dried thyme
• 1 bay leaf
• 1 tsp freshly cracked black pepper

Directions

Combine all ingredients in the crockpot. Cook on low for 5-6 hours, or until potatoes are tender and rice is cooked.  Add more broth if necessary.

Eggplant stew

Ingredients

• 1 tsp olive oil
• 3 cloves garlic, minced
• 1 red pepper, diced
• 2 carrots, sliced
• 1 yellow onion, diced
• 2-3 eggplants, cubed
• 6-8 basil leaves
• 1 tsp fresh black pepper
• 4-5 cups veggie broth

Directions

Combine all ingredients into crockpot; cook on low for 5-6 hours, or until veggies are tender.  Add more broth if necessary.

Chickpea noodle soup

Ingredients

• 1 tbsp olive oil
• 4 cloves garlic, minced
• 2 white onions, chopped
• 4 celery stalks, sliced
• 4 carrots, sliced
• 1/2 cup mushrooms, chopped
• 1 cup chickpeas, drained
• 7 cups veggie broth
• 1 tsp black pepper
• 6 sprigs fresh thyme
• 6-8oz pasta of choice

Directions

Combine all ingredients in the crockpot; cook on low for 5-6 hours, or until veggies are tender.  Add more broth if necessary.

What are some of your favorite fall crockpot recipes?

Pumpkin season–autumn–has arrived! Are you one of those persons who go crazy during pumpkin season?  Does the onset of fall cause you to search out anything and everything pumpkin-related?

As you purchase your decorative pumpkins for carving up to put on your porch for Halloween, grab a variety of smaller pumpkins to prepare in your kitchen for consumption. Not only are they tasty; pumpkins have incredible health perks that you should definitely take advantage of. 

Powerful potassium

The high levels of potassium in pumpkin will put you—and your blood pressure in particular—in good stead. Eating potassium-rich foods like pumpkin helps lower your risk of getting a stroke. It also helps you avoid loss of muscle mass and defends the mineral density of your bones.

Bounty of beta-carotene

Pumpkin is one of the biggest and best sources of beta-carotene in the plant-based food world. Beta-carotene is a powerful antioxidant that gives some foods (like many pumpkins) their bright orange color. It converts to vitamin A when ingested and does wonders for your body. As an added bonus, it can help you look and feel younger!

Helps regulate blood sugar

Pumpkins are brimming with plant compounds that have been shown to have an incredible effect on glucose absorption. This benefit makes it an excellent choice for those who are prone to experience adverse blood sugar issues.

Immunity booster

Both the seeds and pulp of the pumpkin contain vitamin C. Add that to all the beta-carotene, and it’s a powerful immunity booster which helps create white blood cells to fight off infections and illnesses.

Fabulous fiber

Most of us don’t get enough fiber from our diet, but pumpkin can help us remedy that fiber deficit.  Eating enough fiber slows the rate at which your body absorbs sugar into the bloodstream. It also keeps your digestive system functioning smoothly, which in turn will help you stay regular and feel well.

Healthy ways to eat pumpkin

Treating yourself to pumpkin pie or a pumpkin spice latte (as scrumptious as they may taste) isn’t the best way to harness the powers of pumpkin for your health. Also, if you’re going to buy canned pumpkin, make sure that pumpkin is the only ingredient: nothing more, nothing less.

You can use pureed pumpkin in muffins and other baked goods instead of butter or oil for a more healthy treat. You can even make smoothies with pumpkin! Simply mixing it with nondairy yogurt and sprinkling cinnamon on top will give you a decadent and guilt-free treat.

Pumpkin can also be used in soups, stews, or curries. And please don’t forget the pumpkin seeds! Scoop them out, rinse them off, and allow them to dry. Then bake them with your favorite seasonings on top for a delicious snack you can take with you anywhere.

There are plenty of pumpkin recipes online (I’m a Pinterest fan, so that’s where I find most of my favorite recipes), so you’re sure to find one–or several–that you’ll love. Just avoid adding sugar and processed ingredients to it so you can truly enjoy its incredible benefits.

Two pumpkin recipes for the road

Crispy pumpkin chips

• Sugar pumpkin
• Olive oil
• Cinnamon
• Sea salt

Place parchment paper on a baking sheet. Cut the pumpkin open and thinly slice it, using a mandoline, if you have one.  Line up pumpkin slices on baking sheet, spray with olive or coconut oil, and cook at 250 degrees for approximately 20-25 minutes, or until chips appear crispy and done.  Sprinkle with cinnamon and sea salt.

Roasted pumpkin seeds

• 2 cups pumpkin seeds
• 3 tsps olive oil
• Cayenne pepper
• Garlic powder
• Onion powder

Clean seeds.  Toss with olive oil and spices, adding as many spices as you prefer. Spread seeds in a single layer on a baking sheet with no overlapping.  Bake at 325 degrees for 30-45 minutes.  Stir occasionally to ensure that the seeds bake evenly.

How do you incorporate pumpkin into your diet?

A refreshing smoothie is, for many health-conscious people, a sure-fire way to get your day started on a nutritionally sound footing. Whether you’re a green smoothie fan or love the sweetness of a fruity smoothie, you can be assured of a hearty dose of vitamins and minerals in your first meal of the day. And in the super hot days of summer, smoothies provide an added benefit: the cooling effect of an ice-cold beverage. 

But another great reason to love smoothies is that you can use them as a very versatile meal replacement.  If you make your smoothie ahead of time, you’ll have breakfast ready in under 2 minutes, in most cases. You can even have your smoothie as an afternoon snack.  The options are limitless, and as a big smoothie fan, I’m delighted to share with you some of my very favorite smoothie options.  Enjoy, but first, some tips:

Focus on greens

One way to ensure that your smoothies are nutrient-rich is to use more greens than fruit.  For example, aim for 2 cups of leafy greens and 1 cup or less of fruit.  The fruit overpowers the taste of the greens, so the smoothie will still taste sweet, and you avoid a fruit overload.  Make sure you rotate the greens you use in your smoothies to get as many nutrients as possible.  Your green choices include spinach, kale, collards, Swiss chard, beet greens, and dandelion greens.

Time-saving smoothie prep tips

Place your smoothie ingredients in mason jars, but don’t add any liquids (yet) that you might want to add in order to blend your smoothie.  

You can create five different smoothies in those mason jars and leave them in your refrigerator for the week.  In the mornings, all you’ll need to do is add liquid and blend until smooth.  

Here they are: five yummy smoothie recipes!

Blueberry banana

1.5 cups spinach

1 cup coconut milk

1 cup blueberries

Half of a banana

1 Tbsp chia seeds

Add all ingredients in blender.  Blend until smooth.

Vanilla peach

1.5 cups spinach

1 cup coconut milk

1 cup peach slices

1 scoop organic vanilla protein powder

1 Tbsp flax seeds

Add all ingredients in blender.  Blend until smooth.

Strawberry mango mint

1.5 cups kale

1 cup cashew milk

1 cup strawberries

Half of a mango

1 Tbsp coconut flakes

1/2 tsp fresh mint leaves

Add all ingredients in blender.  Blend until smooth.

Raspberry pineapple

1.5 cups romaine lettuce

1 cup coconut milk

1 cup raspberries

1/2 cup pineapple chunks

1 Tbsp hemp seeds

Add all ingredients in blender.  Blend until smooth.

Pineapple kiwi

1.5 cups romaine lettuce

1 cup almond milk

1 cup pineapple chunks

1 kiwi, diced

1 Tbsp flax seeds

Add all ingredients in blender.  Blend until smooth.

What are some of your go-to ingredients for your smoothies?