When it comes to food, it's best to eat closest to its whole form. In the recently aired Food Revolution segment on foods that fight cancer, Ocean Robbins interviewed Dr. Patrick Quillin. Dr. Quillian is an internationally recognized expert in the area of nutrition and cancer. He's authored seventeen books and sold millions of copies including Healing Nutrients and Beating Cancer with Nutrition. The interview with Dr. Quillin was fascinating and one of the things that stood out for me was when they discussed the whole being greater than the sum of its parts. That resonated with me! As a participant and a promoter of a whole food plant based diet, his words spoke to me on a deep level.
Whole foods are packaged with the perfect combination of fiber, anti-oxidants and phytonutrients. When humans began altering food away from it's whole form is when disease began to show up in these societies. Millers milled whole grain into white flour and the shelf life increased. What also increased was the incidence of obesity, heart disease, diabetes, colon problems and more. Mother Nature had the chaff and the germ in the wheat for a reason…it's our human ego that thought we could make it better. Needless to say, we did not achieve this.
Modifying whole foods has led to a significant decrease in our overall physical and mental health. We know that heart disease, obesity and auto-immune diseases are triggered by less healthful food choices but the state of our mental health in the USA has deteriorated significantly over the last few decades. Anxiety is more prevalent than ever. Depression-related disorders have increased over the last several years. We read about trauma, childhood abuse or neglect, social isolation and racism as being contributors to the deterioration of our mental health but I feel that we are missing an important contributor…our food. Convenience foods began in the 70s and 80s and have grown to be more the norm than the exception. Many people have not eaten a whole fruit or vegetable in years…with the exception of those found in a can or a freezer bag with other additives.
A Harvard study demonstrated that middle-aged people who ate the most junk food had a faster rate of cognitive decline. Sugar and processed foods can lead to inflammation not only in our bodies but in our brains. It is truly poisoning us slowly and no one is talking about it. Eating a diet of nutrient-rich whole foods sets us up for fewer mood issues and improved ability to focus. When we remove parts of whole foods, we miss out on all the compounds that lead to healing and our best health.
Something to consider as you review your daily intake…how many whole foods…fruits, vegetables, whole grains, beans and legumes and nuts and seeds are you consuming? What about fast foods and processed, packaged foods? What are you feeding your little ones out of time constraints and convenience? Is this the best thing for your family? How might you begin to incorporate more whole foods into your routine?
Food for thought :)
The Gut-Brain Connection - The Vagus Nerve
You may have heard that our gut is our ‘second brain’. We are learning more and more about the gut-brain connection and what it means for health and well-being. There is a connection between the brain and our organs and it's via our 10th cranial nerve…the vagus nerve. It is responsible for regulating emotional and physiological well-being. It is the longest nerve and we actually have two! There is one on each side of body that weave through our torso and neck. The word, ‘vagus' means wandering and that's just what it does. This nerve communicates both sensory and motor information from several systems and many organs…a big one being the gut.
This connection becomes very important when we are considering both our physical and mental health. Ninety percent of vagus nerve fibers are responsible for inflammation, satiety (hunger), satiation (fullness) and energy metabolism. Gastric capacity and secretion of gastric acid and digestive enzymes comprise the remaining 10%. Activity of this nerve is influenced by nutritive components, relaxation techniques and vagus nerve stimulation. Singing, humming, chanting and gargling can activate the muscles in the back of the throat to stimulate the vagus nerve. Stimulation of the vagus nerve can treat depression, regulate emotions, reduce blood pressure and reduce inflammation. Migraine and cluster headaches may see improvements, as well.
Poor vagal functioning can lead to significant health implications. Excessive stress, disease, certain medications, inflammation and infections disrupt vagus nerve function. Symptoms of low vagal tone can present as nausea, vomiting, diarrhea, constipation, gastroparesis, reflux, anxiety, weight gain, abdominal pain, memory loss, fatigue and more.
Fortunately, there are interventions we can learn and do at home to improve our vagal tone and reduce inflammation in our bodies.
Deep breathing exercises or meditation (or both!). One of the techniques I teach my clients is 4-7-8 Breathing. Place the tip of your tongue behind your upper teeth and breath in to the count of 4, hold it for the count of 7 and exhale slowly to the count of 8. Repeat up to 4 times (not more) to send signals to your brain to relax. And many studies show the benefits of meditation…even if it's just for a few minutes!
Jump in a cold shower (or tub). A one-minute blast of cold-water activates the vagus nerve and can shift tone to a better level.
Yoga! Engaging in regular moderate exercise increases gastric motility and can improve digestion through stimulating the vagus nerve.
Eat whole foods like spinach, seeds, nuts, and bananas. These foods are high in tryptophan that can help control inflammation and improve communication from the gut to the brain. High fiber foods like fruits, vegetables, whole grain, beans and legumes also promote a healthy colon. Fermented foods or a probiotic may be useful, too.
Eliminate sugar in your diet. Excessive sugar causes inflammation and can disrupt healthy communication through the vagus nerve. Sugar, although it tastes like more…is a significant culprit in the development of disease.
Eliminate animal protein. Trimethylamine N-oxide (TMAO) is associated with inflammation, cardiovascular disease and overall reduction in lifespan and is only found in those who consume meat and eggs.
Sing your favorite songs! Belt out those songs on the radio when you're driving or at home. Singing has a biologically soothing effect…as does humming and chanting (clearly Monks are on to something…). Hum to your baby as you rock her…you will relax and so will she :)
The Elephant in the Room
When asked, most people say they eat healthfully. Obesity rates, however, tell a different story. In the U.S., 70% of us are overweight or obese. Additionally, the incidence of obesity in the U.S. has increased by 70% over the last 30 years for adults and by 85% over the same time period for children. We are not on a great path. Our children are looking at more disease and shorter lifespan. And the general public seems unaware…
The food environment has changed significantly in the last 30-50 years. We've gone from cooking real food at home to eating fast food or convenience foods so we can continue with our busy schedules. We've gone from eating our vegetables like our moms tried so hard to get us to do to eating what some call Frankenfood. We are now eating more ultra-processed foods. These are industrially manufactured, ready-to-eat or heat, include additives, and are largely devoid of whole foods. Studies by researchers at NYU School of Global Public Health have found that higher consumption of ultra-processed foods is associated with obesity and heart disease. Ultra-processed food consumption grew from 53.5% of calories in the beginning of the period studied (2001-2002) to 57% at the end (2017-2018). The intake of ready-to-eat or heat meals, like frozen dinners, increased the most, while the intake of some sugary foods and drinks declined. In contrast, the consumption of whole foods decreased from 32.7% to 27.4% of calories, mostly due to people eating less meat and dairy. That's not a bad thing…except these are being replaced with equally unhealthy options.
Recent research from Northeastern University’s Network Science Institute indicates that 73% of the United States food supply is ultra-processed. Today, an estimated 133 million Americans – nearly half the population – suffer from at least one chronic illness, such as hypertension, heart disease and arthritis. That figure is 15 million higher than just ten years ago, and by 2030, this number is expected to reach 170 million. The correlation between consumption of ultra-processed foods and chronic illness cannot be ignored. If we continue to eat this way, our families will shrink much faster than families before us.
It's time for a serious sit-down with our families to discuss how we can reduce our reliance on ultra-processed and fast foods. When families have open conversations about their food choices, we can begin to shift to foods that serve us in a way that prevents illness and promotes well-being. We do not have to become a statistic…We have more power than we know when it comes to our health destiny. We do not have to die early. We can continue to be active and vibrant as we age. Our food choices matter. So thinking about your food choices over the last week…what can you add in for better health and what can you reduce or eliminate? Be honest. It's time we starting recognizing the elephant in the room and realize that if we continue down this road, chronic illness and early demise will follow. It's a sad truth but from someone who has experienced loss of loved ones way too soon, I cannot stand by and watch people suffer without the knowledge that they can have a different outcome. We all CAN have better health. Let me know how I can support you. I am passionate about the value of our food choices! Choose wisely.
Some experts estimate that loneliness can decrease your life expectancy by as much as 15 years. That’s similar to the effects of obesity and smoking 15 cigarettes daily!
Scientific American, 2019
Recipe of the Week
Sunflower Hummus Wraps
Prep Time: 20 minutes Total Time: 20 minutes Servings: 2
Author: Christin McKamey
These Sunflower Hummus Wraps are simple and small, but big on flavor. This is a great go-to lunch, or can be turned into a quick dinner by adding a soup or salad on the side.
Ingredients
▢ 2 tablespoons roasted sunflower seeds
▢ 2 small spinach tortillas - or gluten free tortillas
▢ 2 tablespoons favorite hummus - oil-free hummus is best
▢ 4 baby carrots - sliced into quarters OR 1/4 cup shredded carrots
▢ 2 tablespoon sliced roasted red peppers - from can, drained
Place 2 tortillas directly on oven rack and heat for 1 minute. When finished, place tortillas on cutting board.
Spread 1 tablespoon hummus down the center of each tortilla. Over the hummus, add 1 tablespoon sunflower seeds. Add carrots, roasted red peppers, spinach leaves, sprouts, basil and radishes down the center of the tortilla. Squeeze with lemon and sprinkle salt and pepper on top.
Starting with the edge of the tortilla, roll over the veggies tightly until contained. Cut down the center and secure with toothpicks. Serve with salad or pita chips and leftover hummus. Enjoy!
Notes
*If using raw sunflower seeds (not roasted), Spread the seeds on a baking sheet and bake 8-10 minutes at 300 degrees, or until just browned. Remove from oven to cool.
Recipe adapted from veggiechick.com
What To Eat When
A Strategic Plan to Improve Your Health & Life Through Food
Interesting info using studies in nutritional science and medicine.
Catch my Health Tip Tuesday video on Facebook on Tuesdays to hear my book review!
My Favorite Quotes
Everything in the world began with a yes.
--Clarice Lipspector
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.
