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“Do ya’ think I’m sexy?” “Do you really need me?” (Part 2)

Debbie Zimmerman • Dec 13, 2022

Do Ya' Think I'm Sexy, Do You Really Love Me? (Part 2)

Cart Full of Vegetables

In the last PhytoFit, LLC blog, “Do Ya’ Think I’m Sexy, Do You Really Need Me?” we discussed our best friend…fiber! Although many or you may have laughed and thought I had finally stepped over the edge, I explained why ALL of us should write a love song about FIBER!

 

Some of you may ask, “Why is fiber so important?” Going back in history, dating back to ca. 460 BC – ca. 370 BC, Hippocrates, the father of modern medicine, believed, “All disease begins in the gut.” As we learn more and more about our gut microbiome, we know that fiber feeds our gut microbes, improves the healthy gut bacteria, and literally provides an almost systemic effect on the whole body.


A study published in the journal Nutrient outlined the health benefits of fiber, which include:

 

  •  Protecting colonic gastrointestinal health (e.g., constipation, irritable bowel syndrome, inflammatory bowel diseases, and diverticular disease)
  • Defending against colorectal and lung cancers
  • Enhancing psychological well-being and lowering the risk of depression
  • Reducing risk of seborrheic dermatitis
  •  Promoting long-term weight management
  • Reducing risk of cardiovascular disease, type 2 diabetes and metabolic syndrome
  • Improving odds of successful aging
  • Reducing the severity of asthma and chronic obstructive pulmonary disease
  • Contributing to higher bone mineral density in children and adults
  • Helping to attenuate autism spectrum disorder severity

 

 

With all of these health-promoting benefits, it's hard to believe that 95% of Americans fall short of their dietary fiber requirements. Yes, only 5 out of every 100 people get enough daily fiber! In his book, The Fiber Fueled Cookbook, Dr. Will Bulsiewicz states, “…32% of our calories come from animal foods; 57% come from process plant foods; and only 11% from whole grains, beans, fruits, vegetables, and nuts. Among that 11%, the number one item is potatoes from French fries and chips.” Consequently, many people may believe that potatoes from French fries and chips are a good source of fiber.

 

So, just how much fiber is enough? On average, most Americans consume 10 to 15 grams of fiber every day. There are rural populations that consume significantly more fiber resulting in remarkable health. In one of his more recent videos, Dr. Michael Greger states, “…in populations where many of our deadliest diseases are practically unknown, such as rural China and rural Africa, they’re eating huge amounts of whole plant foods, up to a 100 grams of fiber a day or more….” In his book, “How Not to Die,” Greger states, “Humans evolved eating large amounts of fiber, likely in excess of 100 grams daily.” 

 

The Physicians Committee for Responsible Medicine recommends a minimum of 40 grams of fiber every day. Increasing fiber intake by only 7 grams a day may be associated with a 7 percent risk reduction for a stroke. (How Not to Die) This is as easy as a bowl of oatmeal with berries or just one serving of beans.

 

Increasing fiber by an additional 7 grams a day will result in a 9% lower risk for cardiovascular disease. That’s just like some rice and beans or a few servings of fruits and vegetables.

 

Adding 6 grams of fiber a day reduces breast cancer risks by 62% compared to women who consumed 4 grams or less. This could be achieved with a snack of 1 medium apple with a 1 ounce (1/4 of a cup) serving or walnuts.

 

How do we go from 10 grams to 40 grams a day to improve our health? First, realize you should start slowly. Gradually increasing your current fiber intake by 5 grams a day is a great start. Maintain that level every day for a week. The following week add an additional 5 grams, which is 10 grams more than your starting point. Each subsequent week add 5 grams until you reach your goal of 40+ grams of fiber per day. This will help you reach your fiber goal without the gastrointestinal gas or bloat.

 

In Dr. Greger’s book, How Not to Die, he recommends the Daily Dozen.

 

 

Dr. Greger's Daily Dozen: (recommended number of servings per day)

 

1.  Beans: 3/day

2.  Berries: 1/day

3.  Fruit: 3/day

4.  Cruciferous vegetable: 1/day

5.  Green leafy vegetables: 2/day

6.  Other vegetables: 2/3day

7.  Flaxseeds: 1 tablespoon/day

8.  Nuts/seeds: 1 ounce/day

9.  Spices: 1/day

10. Whole grains: 3/day

11. Water: 6/day

12. Exercise: 45 minutes/day

 

 

Here is an example of what the Daily Dozen would look like using the free app from MyFitnessPal. (There are other apps to track daily food consumption, macronutrients and fiber.) Note that a total 61 grams was consumed on this day.

Recipe Blog Posts

Healthy Smokey Tomato Cheez Ball

Smokey Tomato "Cheez" Ball

By Debbie Zimmerman • 28 Nov, 2023
This Smokey Tomato “Cheez” Ball is quite versatile when added to a holiday board. It can be coated in parsley or chives for the green festive look or a mixture of nuts. Add an assortment of whole-grain crackers of toast points and you have a delicious appetizer. I have used these leftovers on a baked potato with luscious, yummy results. Bring this to your next pot-luck and see how fast it disappears. (By the way, you don’t have to tell them that it isn’t cheese!)
Black Bean Meatballs Recipe

Black Bean “Meatballs”

By Debbie Zimmerman • 28 Nov, 2023
The holidays are upon us and so are the social obligations. If you are worried about the holiday buffet table, why not offer to bring an appetizer? These Black Bean “Meatballs” make a perfect addition without the guilt! Add your favorite dipping sauce, i.e., spicey mustard, barbeque sauce or ketchup. These also freeze well, so make a double batch and freeze half. These will compliment those Sunday football games…just defrost and reheat.
LOV Loaf Recipe

The Lentils, Oats & Veggies (LOV) Loaf

By Debbie Zimmerman • 16 Nov, 2023
Growing up, meatloaf was a weekly staple for our family of 9. Surrounded by mashed potatoes, fresh greens, biscuits and gravy. If we were lucky to have leftovers, a meatloaf sandwich was always appreciated the next day. Well, lots has changed since that time, but the ease and simplicity of such a loaf is always attractive. The L.O.V. Loaf brings back many memories, but none of the saturated fat or cholesterol. Certainly, there is no harm to the animals and I LOV the leftover sandwiches!
Pumpking Bisqu Recipe

Pumpkin Bisque

By Debbie ZImmerman • 16 Nov, 2023
This Pumpkin Bisque recipe is very versatile. I have used it as an appetizer at a ladies’ luncheon and I’ve had it for a main course with hot sour-dough bread. It is slightly sweet yet has savory undertones. I like to top it with a dallop of Cashew Cream or Tofu Sour Cream, both add a delightful taste and enhance the creaminess of this dish.
Pumpkin Oatmeal Raisin Cookies Recipe

Pumpkin Oatmeal Raisin Cookies

By Jada McWilliams • 25 Oct, 2023
I have learned a great deal through my plant-based journey. First, I try hard not to rely on processed foods and when I do, I make sure the added ingredients are limited. This way I know I’m not getting the chemicals and dyes that are added to many processed and ultra-processed foods. In this recipe as well as the one before, I use a can of pumpkin puree; its only ingredient is “pumpkin” or “organic pumpkin.” I have a sweet tooth and sometimes I have to give into the craving. These Pumpkin Oatmeal Raisin Cookies are nice way to satisfy the desire for something sweet without the guilt. Of course, they are packed with beta carotene, which we need on a daily basis to fight off those free radicals, but it also has great fiber and natural sweetness. (See how easy it is to justify a cookie!) Enjoy!
Pumpkin Pie Smoothie Recipe

Pumpkin Pie Breakfast Smoothie

By Debbie Zimmerman • 25 Oct, 2023
I truly love fall when the large variety of pumpkins start popping up in grocery stores and vegetable stands. I usually buy a couple of dozen pumpkins of various sizes, use them for a fall centerpiece and then enjoy preparing an assortment of meals including sweet and savory. This Pumpkin Pie Breakfast Smoothie provides the right amount of energy to keep you focused throughout the morning. Did you know that pumpkin is packed with beta carotene, which is great for our eyes and skin? One cup contains 245% of your Reference Daily Intake (RDI) of Vitamin A and only 49 calories. Although most believe pumpkins are a vegetable, they are actually in the fruit family because they contain seeds. Stay tuned for additional pumpkin recipes (and more trivia) over the next few weeks leading up to Thanksgiving.
Eggplant Meatballs Recipe

Eggplant Meatballs

By Debbie Zimmerman • 26 Sep, 2023
My cousin recently shared a recipe found in Dr. Joel Fuhrman’s book, Eat to Live. After preparing the recipe as directed, I made a few changes, added a few ingredients and removed a few as well. In the end, these Eggplant Meatballs are delicious. I doubled the batch and froze half for another day. My husband enjoys them plain and I dip in tomato sauce. I would recommend not soaking them in the sauce, just having it on the side. Topped with nutty parm, you have an excellent meal!
Sweet & Sour Veggies with Tempeh Recipe

Sweet & Sour Veggies with Tempeh

By Debbie ZImmerman • 19 Sep, 2023
A recent visit to a Thai restaurant inspired this recipe with tender yet crispy vegetables. In place or a rich peanut sauce, I lightened up this recipe using pineapple juice combined with an all-natural almond butter. Of course, this could also be swopped-out with peanut butter. I served this with purple barley and enjoyed an excellent meal!
Quinoa Salad Recipe

Quinoa Salad

By Debbie Zimmerman • 02 Aug, 2023
Summer in Florida can be quite hot and the thought of cooking something in the oven seems almost unbearable. I enjoy simple summer salads that can be prepare over the weekend and enjoyed several days throughout the week either for lunch or dinner. This Quinoa Salad is quick and packed with flavor. Wanting another salad idea, toss in some baby spinach before tossing and add a lime vinaigrette. Or, switch out the quinoa for cauliflower rice. Cool, simple and easy…the right ingredients for summer!
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Other Blogs

Things that a Coach can Provide

Finding the Right Health Coach

By Debbie Zimmerman • 26 Sep, 2023
An increasing number of people are understanding the important role a healthy lifestyle plays in the quality and quantity of life. Whether you have tried numerous times to reach your desired health improvement goals (without sustainable success) or are looking for a fresh, new perspective on achieving a healthier and more vibrant YOU, a Health Coach can help you reach and maintain your goals.
A Healthy and Beautiful Meal

Survival Skills for a Plant-Based Holiday

By Debbie Zimmerman • 17 Dec, 2022
It’s hard for me to even say it, but the week of Thanksgiving is upon us. Through my lifestyle and health coaching, I’ve heard many concerns about “staying on track” during the holidays as family and friends may coerce you to “Enjoy yourself,” “Throw caution to the wind,” or more challenging, “Why eat this way?” We hear this almost every day, so the holidays should be no exception. However, it may be on these traditionally festive days, when even more elaborate foods beckon that we feel temptation even greater. Let’s review several Survival Skills (SS) that will leave us feeling victorious! It is easy to “stay on track” when we have a strategy in mind. Start now and plan your holiday meals; the more specific you are, the more successful you will be. My newly released, FREE eBook, “Phyto-Phabulous” Holiday Magic—Favorite Plant-Based Recipes, provides great ideas to guarantee your success. First, think about your family and friends. They know that their traditional foods are good, but we know that they aren
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What Doesn't Kill Us, Makes Us Stronger...Well, Maybe!

By Debbie Zimmerman • 13 Dec, 2022
What Doesn’t Kill Us, Makes Us Stronger…Well, Maybe! When it comes to being stressed, we all have stories to share. One story that we can all weigh in on began in March, 2020, as the Covid-19 pandemic reared its ugly head. This novel, highly contagious virus impacted everyone in some way with lock downs, mask mandates, social isolation, financial/economical concerns, food supply issues, health care (physical and mental), school closings, and the list goes on. Mixed into this global unrest was/is a heavy load of emotional fear— fear of catching this raging virus; fear of the unknown; fear of what we can’t control; and, the ultimate fear of death. Stress was and still is, quite pervasive! In the next few issues of the PhytoFit newsletter, we are going to take a deeper-dive into stress and how we can manage it. You may recall from previous newsletter discussion, Lifestyle medicine is the use of evidenced-based, lifestyle therapeutic approaches, such as a predominantly whole food, plant-based diet...
Woman Sleeping on the Bed

Nourish Your Body with Restorative Sleep

By Debbie Zimmerman • 13 Dec, 2022
Have you ever had a sleepless night? You may vividly recall an agonizing evening of tossing, turning and checking the clock every five minutes. I admit when I was in my teens and twenties, sleep was not my top priority. These days are much different; sleep, like oxygen, is a necessity. This past year with COVID-19 looming, many of my friends and coaching buddies (clients) have found sleep elusive. Between the pandemic, social unrest and feelings of uncertainty, many have counted sheep more than sawing ZZZZs. In their book, “The Alzheimer’s Solution,” Drs. Dean & Ayesha Sherzai discuss the power of sleep to restore the body and the mind. As neurologists, they examine brain-derived neurotrophic factors (BDNF) that can repair the brain at night. At the same time, cells and neurons are able to regenerate during sleep. But that is not all. In the Sherzais’ studies, they reveal how the brain can “…clear-out toxins during deep sleep, including those toxins that lead to amyloid buildup.” They also explain that les
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Socialization: The Foundation for Health & Happiness

By Debbie Zimmerman • 13 Dec, 2022
In the 1968 film, Funny Girl, Barbara Streisand made popular the song, “People.” The opening lyrics are timeless and as appropriate now as when originally recorded. “People, people who need people, are the luckiest people in the world.” As we take a deeper dive into the importance of lifestyle medicine, we learn that strong socialization is the foundation for happiness, health and longevity. Lifestyle Medicine is the use of evidence-based lifestyle therapeutic intervention—including a whole-food, plant-predominant eating pattern, regular physical activity, restorative sleep, stress management, avoidance of risky substances, and positive social connection—as a primary modality, to prevent, treat, and often reverse chronic disease.
Healthy Living Equipments

Lifestyle Medicine VS Diet-de-jour

By Debbie Zimmerman • 13 Dec, 2022
Have you read the US News “Best Diets 2021” report? If you haven’t heard of this annual publication, let me fill you in. Each year, US News pulls together a panel of nutrition experts from prestigious universities and research centers to analyze the composition of “diets” and validate their dietary attributes and claims. This year, experts were from Harvard, Emory, Tuft, Johns Hopkins, Joslin Diabetes Clinic and more. The panel consisted of physicians, nurses, dietitians and nutritionists. Renown plant-based authorities such as Dr. Michael Greger and Dr. David Katz were included in the annual review for this publication. As a society, most people look at diets as a temporary deprivation or restriction of key nutrients/ingredients to reach weight-loss and/or health goals. These short-term dietary changes are usually time-bound, for example, a two-month diet before a special occasion or vacation. However, most people grow tired of the restrictions, fall prey to peer pressures, and recognize that the “diet” wa
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The Golden Rule of Plant Diversity

By Debbie Zimmerman • 13 Dec, 2022
January is traditionally a time for reflection and a time to think about a fresh, new year. The process typically involves looking back over the prior year at things we did well (or not), thinking about new possibilities/opportunities for the coming year, and committing to some behavioral changes to make those possibilities a reality. Many of us take the time to complete a list of New Year’s resolutions and “improving health” is usually high on the list with ideas of weight loss, exercise and healthier eating. Everyone has their own perspective of what that means, what it might look like for them, and have some ideas about how to improve their health. Even scientific researchers approach it in various ways.
Red Gift Shaped like a Heart

A Healthy Heart So You May Thrive

By Debbie Zimmerman • 13 Dec, 2022
February can be a very expensive month! For celebrating football fans, Super Bowl represents spending of $17.2 billion (2020). Saint Valentine’s Day tallies $27.4 billion in cards, chocolates, dining, balloons and bouquets. Then there is the American Heart Month, where the Centers for Disease Control and Prevention (CDC), the American Heart Association and other public health officials recognize the nation’s most deadly and devastating disease—heart disease. Not only does heart disease cost $363 billion, it also claims the lives of 659,000 Americans each year. By the way, that is 1,805 people dying every day or the equivalent of having six (6) jumbo jets falling from the sky—one every four hours! Not only is that a tremendous burden on the health care system, think of the physical and emotional costs. The CDC estimates that 48% of Americans have some form of heart disease, which includes high blood pressure, heart attacks, strokes and congestive heart failure. The good news is that there are lifestyle chang
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Avoiding the Ultra Processed Food Trap, (Part 2) “FREE—Free At Last”

By Debbie Zimmerman • 13 Dec, 2022
As you may recall from last month’s blog, Avoiding the Ultra-Processed Food Trap, Part 1 we discussed the concept of processed food. We shared both the United States Department of Agriculture (USDA), and the Academy of Nutrition and Dietetics explanations of processed foods. We reviewed findings from recent research studies on the health effects of consuming ultra-processed foods. We even provided a fascinating video on BBC that showed a UK doctor’s journey on eating 80% ultra-processed food for 30 days. We talked about processed, fast food, also referred to as “Frankenfood.” Today, we will take a deeper-dive into the subject matter to further understand the difference between minimally processed and heavily/ultra-processed foods. Recommendations on how to gradually wean yourself away from processed ingredients (including “Frankenfood”) will be discussed.
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