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The Health Up Newsletter
Created Weekly by Teri Yunus 
Health Up With Teri Health & Wellness Coaching

September 15, 2022 | issue 106

What's Inside This Week:
  1. Healthy Swaps
  2. Respectful Ways to Offer Advice
  3. It Takes Guts!
  4. Did You Know?
  5. Recipe of the Week
  6. Book of the Week
  7. Resource Tip of the Week
  8. My Favorite Quotes
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Healthy Swaps
As you already know, the healthiest foods on the planet are those grown on or in the planet. Whole plant foods that is not overly processed…nothing bad has been added…nothing good has been removed. There are, however, some swaps that can make your food even more healthy. Check these out.
  1. Cashew cream over sour cream. Nuts are a more calorie dense food, it's true. AND they are really good for you when not eaten in excess. A great way to liven up your plate is to add some cashew cream to your food. It is SO GOOD! Message me and I will share the recipe I use (and love).
  2. Swapping store bought veggie broth for homemade is a big win. It is easy to do and can be made in advance and frozen for later use. You can make your own broth by saving your veggie scraps or use fresh for the tastiest (and most nutritious). Onion, garlic, carrots, celery, tomatoes, mushroom, parsley make for a great broth when boiled down in filtered water for a couple hours on low heat. Add some miso, a couple bay leaves and some black pepper to take it to the next level.
  3. Speaking of miso…use it instead of salt for a major win. Miso has anti-carcinogenic properties that cancel the risk of the sodium within. Salt, on the other hand, can lead to stomach cancer and high blood pressure. The effects from the soy protein in miso counteracts elevations in blood pressure, as well.
  4. Dates over sugar. Date sugar is a fabulous swap for white sugar, It's just as sweet and it is made with whole dates that are dried and pulverized. You can make your own date paste or date syrup for all kinds of recipes and eliminate sugar entirely.
  5. Dr. Greger's Nutty Parm instead of parmesan cheese. His Nutty Parm recipe can be found in his How Not to Die Cookbook (or you can ask me and I will share it). It's delicious and can be used on pasta, salads…well, on anything!
These are just a sampling of swaps that can be made to ‘health up’ your diet.  The best advice I can offer is to choose whole plant foods as much as possible and to eliminate or greatly reduce animal foods in your diet. Plants are high in fiber and animal foods are high in cholesterol and saturated fat. You get to decide what goes into your body. Choose well. 
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It Takes Guts!
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A healthy gut is important for overall health. A balanced microbiome reduces your risk for developing serious illnesses like heart disease, diabetes, and colon cancer (just to name a few). Our microbiome consists of good and not-so-good microbes (bacteria). Creating a healthy gut allows the friendly bacteria to thrive and this contributes to better overall health. How do you do that, you may be asking…here's a few tips to create a healthy gut for you and your family! Better poops are coming your way!
Plant-based sources of probiotics include: kombucha, sauerkraut, kimchi, miso, tempeh, tofu, and unfiltered and unpastuurized apple cidar vinegar. These foods are fermented and our good gut bacteria love them! Not only are probiotic foods good for our gut but foods considered prebiotic are excellent, as well. These include leeks, asparagus, onions, garlic, chickpeas, lentils, red kidney beans, bananas, apples, watermelon, grapefruit, oats, barley, almonds, pistachios, and flaxseeds! There's a whole lot of goodness in that list. These prebiotic foods are high in fiber and cannot fully digest in our gut so they ferment in our guts and feed our good bacteria. The bacteria then creates a short chain fatty acid called butyrate. This is important in keeping our gut bacteria in balance. Butyrate helps our bodies know which are the good and which are the bad bacteria so we can keep the good stuff (which promotes better immunity) and discard the bad stuff. Eating enough fiber is key for good gut health. 
Bottom line….eat more plants. That's where the fiber is. Fruits, vegetables, whole grains, mushrooms, nuts, seeds and beans and legumes are all high in fiber and feed our gut what it needs for good health. Check your food intake for today…getting enough fiber? If not, go grab an apple and make your gut happy. 
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REQUEST YOUR FREE HEALTH STRATEGY SESSION

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You are about 1cm taller in the morning than in the evening.
 

Recipe of the Week
Mexican Quinoa
Serves 2
 
1 cup uncooked quinoa (or brown rice)
1 cup frozen corn
1 cup fresh salsa
Cilantro (optional)
 
Cook quinoa or rice as directed on package. Add corn during the last 5 minutes of cooking.

If your salsa is super chunky, puree half in the blender (optional). Combine warm quinoa with salsa, stirring to mix well. Fold in cilantro if using. 
 
Make a meal out of this dish by adding black beans, avocado, red onion and hot sauce (if you're saucy). 
 
Super easy. Super fast. Super tasty. 
Adapted from Lindsey Nixon's recipe in Your Body in Balance

Book of the week
The Starch Solution
Dr. John McDougall, along with his wife, Mary, show us how a starch-rich diet can not only help you lose weight but can prevent and sometimes cure common diseases. Afraid of starchy vegetables? Read on…
Listen to my Health Tip Tuesday video on Facebook on Tuesdays around 10:30am to hear my book review!

www.thehappyherbivore.com
Lindsey Nixon, author, blogger, and podcaster shares recipes, blueprints and more on this awesome website. 

 
“All I’m trying to do is wipe out heart disease, diabetes, hypertension, and obesity.”
 
— Nathan Pritikin

Important Disclaimer
The content in this newsletter is intended for educational/informational purposes only. It is not intended to replace the advice of your health care professional. 
hen Basics tea
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