Did you know that there are 10 times more bacteria cells in our bodies than there are human cells, many of which are found in our intestines? Each individual has a unique make up of gut bacteria that is determined based on genetics, diet, antibiotics exposure, type of delivery at birth and age. One of those most important factors of which we can control is our diet.

The bacteria in our intestinal tract influence our health in several ways. These bacteria are essential for our wellbeing- without them or with a bacterial imbalance, our health could negatively be affected. Researchers are finding that these gut bacteria could be just as important as diet and exercise in preventing obesity and type 2 diabetes. In fact, researchers have found that obesity and type 2 diabetes are associated with a less diverse bacteria in the intestines. Therefore, a thriving and diverse bacterial make up in our intestines is extremely important to achieve optimal health.

A healthy gut with a diversity of bacterial species is associated with better nutritional status, fewer chronic diseases and better overall health.

So how can we achieve this? The good news is that we can change our gut microbiome to be healthier and more diverse based on what we eat in just 24 hours!

One of the ways to improve your gut microbiome is to increase your consumption of fiber. Along with helping out your gut, fiber can aid in weight maintenance, improve cholesterol levels and reduce inflammation, fiber can also help improve your gut microbiome. It is recommended that women consume 25 grams/day and men consume 38 grams/day and is found in high amounts in whole grains, fruits & vegetables and legumes.

Dietary ways to improve gut bacteria:

↑ Plant-based starches
↑ Dietary fiber
↑ Yogurt intake
&
↓ Fat and animal protein intake

 

 

 

 

 

 

 

 

 
 
 
 
 
Sources for this post and more information:
National Institute for Health
Today’s Dietitian
American Diabetes Association
Physicians Committee for Responsible Medicine

Plant based diets have shown to be effective in reversing type 2 diabetes, cardiovascular disease and controlling weight, some of Americas leading health concerns. The Power Plate was developed by the Physicians Committee for Responsible Medicine to provide guidelines for following a fiber-filled, plant based diet to reduce disease prevalence.

The Power Plate emphasizes filling your plate with a variety of foods from the following food groups: fruits, legumes, grains, and vegetables.

Many people believe that nutrients such as protein, calcium, iron, vitamin D and vitamin B12 can only be consumed through eating animals and animal products. However, many plant based options have adequate amounts of the previously mentioned nutrients and when following the Power Plate an individual can consume adequate amounts of all of the common nutrients of concern.

The Power Plate emphasizes the consumption of the following foods:

Fruits

• Citrus fruits
• Melons
• Strawberries
• Bananas
• Berries
• Choose whole fruit over fruit juices

*whole fruit contains more fiber

Legumes

• Beans (baked and refried)
• Peas
• Lentils
• Chickpeas
• Soymilk
• Tempeh
• Tofu

Vegetables

• All vegetables
• Broccoli
• Spinach
• Sweet potatoes
• Kale
• Lettuce
• Carrots
• Cucumbers
• Canned tomatoes

Whole grains

• Bread
• Rice
• Pasta
• Hot or cold cereal
• Corn
• Millet
• Barley
• Bulgur
• Buckwheat groats
• Tortillas

August is National Breastfeeding Awareness Month! The purpose of this month is to improve the nation’s health by protecting, promoting and supporting breastfeeding. Breast milk is truly nature’s gift to Mothers and babies. It is uniquely created by a Mother’s body to meet the exact nutrient needs of the baby. While formula companies have made improvements, breast milk remains the nutritionally superior choice for nourishing your baby and contains many health benefits for Mom and baby.

Benefits to baby:

• Easier to digest
• Contains all the nutrients, calories, and fluids your baby needs to be healthy
• Contains growth factors to ensure the best development for your baby
• Contains substances that will reduce the risk of:
  • Eat infections
  • Diarrhea
  • Pneumonia, wheezing, and bronchiolitis
  • Bacterial and viral infections
  • Necrotizing enterocolitis
• May protect against:
  • Obesity
  • Sudden infant death syndrome
  • Asthma
  • Eczema
  • Colitis
  • Some cancer

Benefits to Mom:

• Returns Mother’s uterus to pre-baby size
• Burns calories
• Reduces risk of ovarian & breast cancer
• Reduces risk of osteoporosis

Maintaining a Mother’s milk supply can be tricky at times. Frequent breast feeding, exercise, adequate calories and fluids can all help you maintain an adequate supply. For those still looking for help with their supply, many women have reported that consuming flaxseed and raw oats have helped. Below is a nutritious cookie recipe incorporating both of these lactation-supporting ingredients.

 

www.cdph.ca.gov – HowDoesFormulaCompareToBreastmilk.pdf

Cinnamon Apple and Pecan Lactation Cookies
Recipe from wholelifestylenutrition.com

Ingredients

2 cups whole wheat pastry flour
1 tsp baking soda
1 tsp baking powder
¾ tsp ground sea salt
1 ½ tsp cinnamon
¾ cups ground flax seed
1 cup grass-fed butter, softened
½ cup honey
½ cup unsweetened organic apple sauce
¾ cup raw turbinado (or cane) sugar
2 eggs
2 tsp pure vanilla extract
3 cups oats (not quick oats)
1 cup finely-chopped pecans
1 ½ cup organic raisins

Instructions

In a small bowl mix together the first 6 ingredients.
In a large bowl cream together the butter, honey, apple sauce, and sugar.
Beat the eggs and vanilla into the wet ingredients.
Pour the dry ingredients into the wet ingredients and mix together just until incorporated.
Next mix in the oats, pecans, and raisins. Mix just until incorporated
Roll dough into balls and place onto non-stick baking sheet, flatten balls slightly with hand. Bake for 12-14 minutes at 350 degrees or until they just begin to brown.

**Store in the fridge (ground flax spoils quickly at room temperature), or in the freezer to eat later!

Sources
American Academy of Pediatrics
The Journal of Pediatric and Neonatal Individualized Medicine- Human milk benefits and breastfeeding
California Department of Health & WIC
NSW Health