For decades, doctors and researchers thought that anxiety and depression contributed to irritable bowel syndrome (IBS), constipation, diarrhea, bloating, and many other stomach problems. However, it turns out it may be the other way around. Researchers have found evidence that irritation in the gastrointestinal system sends signals to the central nervous system (CNS) that triggers mood changes. Our brain and gut produce neurotransmitters, but the most common neurotransmitters produced in the gut are serotonin and gamma-aminobutyric acid (GABA). Serotonin makes us happy and helps control our body clock, while GABA helps control feelings of fear and anxiety.

So, what can you do to keep your brain and gut happy and healthy? The key to a healthy gut is probiotics and prebiotics. Probiotics are live strains of beneficial bacteria that help fill your gut with healthy microorganisms. In some cases, probiotics have been shown to improve symptoms of depression, stress, and anxiety. In order to keep a healthy gut flora, you have to feed it the good gut bacteria. This is where prebiotics come into play. Prebiotics are fibers that are not digestible by humans but are fermented by your gut bacteria. Most people take probiotics and prebiotics in supplement form; however, there are numerous food sources that provide probiotics and prebiotics.

The most important food groups to look for when improving your gut flora are omega-3 fats, fermented foods, high-fiber foods, polyphenol-rich foods, and tryptophan-rich foods. Omega-3 fats are commonly found in fatty fish such as salmon and sardines. Fermented foods include sauerkraut, kimchi, kefir, and kombucha. High-fiber foods include whole grains, nuts, seeds, fruits, and vegetables, which may also contain prebiotic fiber. Polyphenol-rich foods include cocoa, green tea, olive oil, and coffee. Tryptophan-rich foods include turkey, eggs, and cheese. Try incorporating some of these probiotic and prebiotic-rich foods into your diet, and I’m sure both of your brains will thank you.

Sources:

John Hopkins Medicine, The Brain-Gut Connection. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection 

Robertson, R. (2018, June 27). The Gut-Brain Connection: How it Works and The Role of Nutrition. Retrieved from https://www.healthline.com/nutrition/gut-brain-connection

Scientists have spent countless hours studying ways in which our bodies achieve optimal nutrient absorption. They’ve come up with some interesting methods to increase bioavailability. What is Bioavailability? In this case, it’s the degree to which food can be absorbed by the body. A number of studies have found that there are specific food pairings that can assist in the absorption of many different nutrients. Here are just a few!

Iron and Vitamin C

It is well known in the nutrition community that vitamin C assists in the absorption of iron by blocking dietary compounds that may hinder proper absorption. So when you’re enjoying a steak and you’re looking to get as much of the iron as possible, pair it with an Asian salad that has oranges in it. Or you can simply eat an orange, bell pepper, lemon juice, or strawberries with your meal.

Roast Your Veggies

Did you know that many vegetables require light cooking in order to help prepare the nutrient molecules for easier breakdown and absorption by the body? Foods such as spinach, tomatoes, carrots, and sweet potatoes are best sautéed, roasted, or steamed before consumption if you’d like to maximize nutrient absorption.

Pair with a Fat

When eating foods that contain fat-soluble vitamins such as vitamin A, E, D, and K (foods like carrots, leafy green veggies, legumes) – pair them with a dietary fat such as olive oil, coconut oil, or butter. (In moderation of course!) This can greatly increase the ability for nutrient absorption by the body. An example would be having a salad with an olive oil based dressing.

Don’t Avoid Frozen Fruits and Veggies

People often think that if something is frozen then it’s not as healthy. This is a common misconception. More often than not, frozen fruits and vegetables are picked at the peak of freshness and flash frozen. This means that although frozen, you’ll still be getting them at their optimal ripeness, which means they’ll be full of vitamins and nutrients.

Vitamin D and Calcium

Foods such as kale that contain a portion of calcium are more bioavailable when paired with an item that has vitamin D, such as salmon. This pairing will greatly enhance your body’s ability to soak up the calcium you’re trying to get out of your greens while adding vitamin D to the mix also!

This toasty treat may sound trendy, but it’s a trend that has some major heart healthy benefits! Not only does this breakfast or snack option add healthy fat and fiber to help you to feel full for longer, it can be a versatile way to add a variety of veggies to your meal. When choosing a toast option, make sure it’s whole grain. Whole grain breads contain more fiber than white bread and will be processed in the body more slowly, resulting in a more stabilized blood sugar level.

Avocados are getting their time to shine lately and it’s for a good reason. Avocados are loaded with fiber, vitamin c, vitamin B-6, potassium, and magnesium. They are high in monounsaturated fats, which are heart healthy and contribute to your overall HDL cholesterol. Not all cholesterol is bad for you, in fact, the good cholesterol helps produce and maintain hormone function. HDL cholesterol is good cholesterol because it helps remove the bad cholesterol that can clog your arteries and lead to cardiovascular disease. So think of these fruits, (yep they’re considered a fruit,) a disease-fighting ally! One of the greatest things about avocado toast is there’s a million different ways to make it. So we’ll let you in on the basics and you can go crazy with different combos.

5 Steps to Your Favorite Avocado Toast

• Pick your toast and toast it.
• Drizzle a little olive oil on the toast, no butter needed.
• Cut your avocado and use a butter knife to spread a heap onto your toast.
• Add any toppings of your choice: cherry tomatoes, chia seeds, smoked salmon, dill, basil, cilantro, egg, fruit, cheese, nuts and the list goes on and on!!!
• Eat!

Go ahead, be a little trendy and enjoy some avocado toast! Your heart will thank you!

Over the years, smoothie trends have waxed and waned, but they’ve never truly left us. It could be their vast health benefits or maybe they’re just fun to make. Either way, they’re here to stay. If you could use some smoothie inspiration in your life or maybe just a change in your diet routine, we’ve got just the thing for you! Smoothies galore! Smoothies can be a quick and simple way to incorporate more daily vitamins into your diet. They can even provide a meal replacement with the right ingredients. We’ll share with you, some nutritious favorites to add to your smoothie repertoire.

The Banana Almond Flax

This smoothie is a fantastic breakfast replacement if you’re in a hurry but still want optimal sustenance and satiety. It has potassium, magnesium, vitamin E, omega-3 fatty acids and plenty of fiber to help maintain a stable blood sugar level. Blend and enjoy immediately! Add water or additional almond milk to achieve your desired thickness.

1 ripened banana (frozen or fresh)
2/3 cup almond milk or milk of choice
¼ cup almonds
1 Tbsp flax seed (ground)
1 Tbsp Honey
2 Tbsp rolled oats
Ice cubes (optional)

The Super Berry Blitz

Everyone loves berries, so this is an oldie but goody. It’s loaded with antioxidants, vitamin C, K, B6, potassium, fiber, phosphorus, selenium and zinc. Blend and enjoy!

–    1/3 cup strawberries (frozen or fresh)

1/3 cup blueberries (frozen or fresh)
½ banana
2 Tbsp rolled oats
1 Tbsp cashews
1 cup almond milk, water, or milk of choice
3 ice cubes

The Glycemic Friendly Green Smoothie

Calling all avocado lovers! This one may not be on the sweeter side but it has a creamy delicious flavor all its own! It has plenty of potassium, fiber heart healthy monounsaturated fatty acids, niacin, zinc, vitamins A, C, E, K, calcium, folic acid and some iron. This low-glycemic smoothie has less sweet fruits but is packed with healthy fats and yummy greens.

½ of a medium peeled cucumber
½ of an avocado
1 cup spinach or leafy green of your choice
1 Tbsp almond butter
1 Tbsp Hemp or Chia seeds
1 small piece of peeled ginger root
½ teaspoon ground cinnamon
2/3 cup water or milk of choice
4 ice cubes

Feel free to mix and match your favorite items. Get creative by adding protein powder, powdered greens, or any other nutrient rich additives. If you’re looking for a lighter and thinner smoothie use water or coconut water, and if you like it thick then you can use nut milks or cow’s milk. If you use frozen items you can omit ice cubes but if you’re using all fresh items, ice cubes are recommended. Always remember that when it comes to smoothies, the possibilities are endless! Cheers!

We’ve all heard that breakfast is the most important meal of our day, but how beneficial can it be if we don’t incorporate nutritious ingredients? Breakfast is often a sweet or carbohydrate-rich meal consisting of pastries, shakes, yogurt parfaits, or cereals. Although these can be yummy, they oftentimes can’t offer the nutrition content that’s needed to support your energy until lunchtime. Expanding your options by incorporating nutrient valuable, energy-sustaining items can be easier than you think. Oats, for instance, are a great alternative to sugary cereals. Eggs can be a protein-rich breakfast favorite and there’s a variety of ways to prepare them. Veggies can also be easily added to any dish. Eggs with veggies are even better and they’re a match made in heaven. Who knew breakfast could provide a much-needed opportunity to boost your metabolism and fit in that daily serving of goodness? In order to make the most out of your breakfast, here are a few tips to jumpstart your morning.

1. DICE YOUR FAVORITE VEGGIES AND FREEZE THEM

When you prep veggies and store them in the freezer, it makes it so easy to add them to scrambled eggs throughout the week. You can slice bell peppers, mushrooms, tomato, or chop broccoli and cauliflower, throw them in the freezer bag and consider yourself prepped.

2. ADD GREENS AND OATS TO YOUR BREAKFAST SMOOTHIE

When time is limited, we all love a good fruit smoothie! There’s no harm in adding a cup of spinach or kale to increase the vitamins. The flavor will remain fruit forward but you’ll gain valuable nutrients. Additionally, 2 tablespoons of rolled oats will provide fiber to help maintain glucose levels. What do you have to lose?

3. CHANGE YOUR MIND ABOUT “EGG SALAD”

We don’t mean the traditional mayonnaise-based sandwich kind. Picture more of a salad built around your morning eggs kind. This can include scrambled eggs in a bowl with your favorite greens and light dressing, or a delicious salad with a fried egg on top utilizing the yolk as your dressing. Trust us, it’s delicious!

4. SWAP HASH BROWNS FOR BAKED SWEET POTATOES

This is a simple swap. Try not to restrict your ideas about sweet potato to thanksgiving’s candied yams. Savory style breakfast sweet potatoes are a great way to get a good source of Vitamin A in the form of beta-carotene. They also have vitamin C and B vitamins. Simply dice them into cubes, toss in olive oil, sprinkle with your favorite seasoning and throw them on a baking sheet to cook at 375•F for 25-30 minutes. Enjoy!

5. LEARN TO MAKE A QUICHE, IT’S EASIER THAN YOU THINK

This is a savory concoction can be served hot or cold and can last for several days in the fridge. Grab a premade pie crust from your grocer’s freezer section; whip up some eggs, dice up some veggies, add a pinch of your favorite cheese, chop some spinach, throw it in the oven and you’ll have a satiating balanced breakfast to look forward to!

Finding interesting ways to change your breakfast routine can have some major benefits to your health and wellbeing. So give those pastries a break and try something new! It may take a few extra minutes but we can assure you, it’ll be worth it!