HEATHY ON-THE-GO
HEALTHY ON-THE-GO
A question I am often asked is, “What are some healthy on-the-go options that require little to no prep, and also provide me with FOCUS, ENERGY, BALANCED MOOD, PHYSICAL STAMINA, AND…NICE SKIN?!”
Given that the average person makes 221 food decisions per day according to a study conducted by Cornell University, this is a legit stressor for many people.
The list of healthy snack & small meals options that I put together above all support and benefit your microbiome and reduce inflammation.
As a Culinary Archaeologist, I have spent my career studying the food (& wine) practices of ancient, indigenous and traditional cultures around the world, and all of them ate1.5 to 2 cups of dietary fiber (aka plant foods like fruits, vegetables, legumes - you get the picture!) each day.
Today, the average American only eats 2 to 3 tablespoons of these foods. Your body needs this fiber (aka prebiotics) to feed the probiotics in your gut flora.
Something that traditional cultures also ate were fermented foods (kimchi, pickled vegetables, kombucha, kefir, plain unsweetened yogurt, miso). Again, because of modern conveniences like refrigeration and processed/packaged foods, most people in this country do not eat fermented foods. Why are they important to gut health? Because they have probiotics, which play a key role in the health of our digestive system and in reducing inflammation.
And we wonder why there is so much food-related chronic illness in this country…if you want to go deeper into the science of the microbiome, I’d suggest reading this article in Cell.
LISA’S TIPS
DIVERSITY is GOOD FOR EVERYONE: aim for meals and snacks made up of real plant-based and fermented foods to keep your microbiome happy.
SMALL CHANGES HAVE BIG IMPACT: Changes don’t have to be all or nothing. Swapping just one snack or beverage this week for something that’s “BETTER-FOR-YOU” can create momentum and get the ball rolling.
GET READY FOR GAS: If your body is not used to a lot of fiber you may experience more gas; don’t be discouraged, your body needs time to adjust to all these wonderful nutrients, so add it gradually.
CASE STUDY OF BERRIES & WALNUTS
Let’s take a look at a bowl of berries & walnuts, and how they might benefit your well- being. Studies show they improve both memory and focus in children and adult participants. The secret? Red, blue and purple berries have what are called Anthocyanins, powerful antioxidants which can cross the blood-brain barrier to protect brain cells from inflammation, aging, and diseases like cancer.
Walnuts, too, are excellent for brain health and mood with their rich source of omega-3s, the highest among all the tree nuts. Think of their shape - they look like a brain!
HAPPY WEEKEND!