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Smokey Tomato "Cheez" Ball

Tue, 28 Nov 2023 20:10:00 GMT

Smokey Tomato "Cheez" Ball

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”

Tue, 28 Nov 2023 20:04:00 GMT

Black Bean "Meatballs"

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.

The Lentils, Oats & Veggies (LOV) Loaf

Thu, 16 Nov 2023 14:52:00 GMT

The Lentils, Oats & Veggies (LOV) Loaf

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Pumpkin Bisque

Thu, 16 Nov 2023 14:47:00 GMT

Pumpkin Bisque

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

Wed, 25 Oct 2023 23:28:00 GMT

Pumpkin Oatmeal Raisin Cookies

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 Breakfast Smoothie

Wed, 25 Oct 2023 23:24:00 GMT

Pumpkin Pie Breakfast Smoothie

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

Tue, 26 Sep 2023 18:11:00 GMT

Eggplant Meatballs

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!

Finding the Right Health Coach

Tue, 26 Sep 2023 18:03:00 GMT

Finding the Right Health Coach

What is a Health Coach? How do I find a good one?

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.

Health coaching is a critical component of lifestyle medicine. Like a sports trainer who helps you get active, builds your stamina and enhances your skills, health coaches help you become engaged in your health and wellness. The focus is on helping you make long-term lifestyle changes.

WHAT is a Health Coach?

Health coaches help clients with a variety of different health/wellness issues but have a different scope of practice than other nutrition and wellness experts, such as dietitians or nutritionist s . Health Coaches do not diagnose, treat, prescribe, interpret medical results, write food plans, nor recommend supplements. Health Coaches typically address key areas of wellness including, but not limited to, Nutrition, Stress, Activity, Time Management, Sleep, etc. Often, one key area may overlap with others.

Health coaches have the tools, skills, knowledge, expertise, and experience to help clients build new habits and make lasting changes. Using a client centered approach, Health Coaches act as partners and facilitators by supporting clients in taking action, assisting with the creation and implementation of an action plan, and providing the support necessary for success. The clients' ideas, interests, and experiences are the key to successful implementation resulting in goal attainment.

HOW do I find a good Health Coach?

Health Coaches come from diverse backgrounds, have various levels of training, expertise, experience and may specialize in areas such as weight loss, stress management, etc. The following is list of the important qualities to consider when choosing the Health Coach that is right for you.

1. Experienced & Credentialed

Before selecting a coach, check out their training, expertise, and experience. A certified health coach will hold credentials from reputable, accredited, professional organizations and/or associations. Here is a helpful link: Wellness/Health Coach Certification

Debbie Zimmerman is a nationally certified Wellness/Health Coach with 35+ years of Corporate Wellness Leadership and Health Coaching experience. In the corporate arena, her Wellness Teams were recognized on both state and national levels for their successful and innovative approaches to prevention and disease management. She also holds national certifications in fitness/personal training. She is quite familiar with all disease states, has successfully coached individuals and groups on a wide array of health issues and remains active in her professional/continuing education through Harvard Medical School, eCornell University, Stanford University, American College of Lifestyle Medicine and more.

2. Good role model

Look for a coach who is a good role model, “walks the talk,” and possesses a long and successful track record with emphasis on “self-care.” A good health coach understands the power of “lifestyle as medicine" and the significance of each of its components, ranging from behavioral psychology to actually planning/ preparing healthy meals. A good role model has experienced the day-to-day challenges that are present as you begin your health improvement journey.

Debbie has “walked the talk” over the course of her lifetime and makes healthy lifestyle choices on a daily basis. From a fitness instructor and personal trainer; lifestyle medicine coach; nutrition and culinary medicine instructor to a Food for Life instructor, Debbie epitomizes the lifestyle she promotes.

3. Inspires & Motivates Others

A good health coach uses their passion, speaks truth from the heart, and motivates others to live their best lives. This is especially helpful if a client begins to doubt the process. Coaches play an essential role in helping clients move through challenges and barriers that often prevent them from making and maintaining the changes they desire. It is crucial to have a coach who walks along beside you (literally and figuratively) on your way to success. Your health coach can be an incredible source of support for positive change.

Debbie inspires her clients and others by providing the most current research findings and helps them reach their own conclusions regarding the overwhelming amount of information on health, wellness, and nutrition topics. Her passion for inspiring and motivating others spills over into the community as she serves in various health/wellness roles as a leader, a volunteer, and someone who “gives back” to promote a healthy community.

4. Goal Oriented

Does the health coach you are considering help you plan, create, and implement your health improvement goals? S.M.A.R.T. (Specific, Measurable, Action-Oriented, Realistic and Time-bound) goals are critical for success. Through careful planning, practical weekly targeted objectives with regularly scheduled accountability, clients can achieve and sustain their health improvement goals.

Working with hundreds (even thousands) of clients over the years, Debbie has seen great success. Reducing blood pressure, controlling and reversing diabetes, managing heart disease are a few of the success stories. In addition, she has coached clients through weight losses of over 150 pounds and has helped “couch potatoes” transition to gym rats.

5. Leadership

Choose a health coach who doesn’t force you to live their lifestyle. Think of your coach as someone who empowers you to prioritize your unique personal health goals and who can facilitate the change process on your journey to goal attainment. Each step of your journey requires leadership as you navigate the stages of change. A good health coach supports you when you struggle, has a tool box of useful strategies that have helped others just like you, helps you focus on your goals/objectives, provides accountability and continuously opens the door for possibilities.

Debbie provides corporate wellness leadership to small and large businesses striving to improve employee health/wellness. She leads a local volunteer wellness organization to provide wellness education to the community, local churches, and partners with colleges and universities to provide internships and practical wellness experiences to students and staff.

If you’re looking for a Lifestyle and Health Coach, contact PhytoFit, LLC . Founder, Debbie Zimmerman, continues her dedication to teaching people how the power of a healthy lifestyle and whole-food, plant-based nutrition can lead to optimal health and wellbeing. There are compelling evidence-based, peer-reviewed scientific studies backing a whole food, plant-strong diet for halting and even reversing many chronic diseases. PhytoFit, LLC , can help you become the “best version of yourself!”

Sweet & Sour Veggies with Tempeh

Tue, 19 Sep 2023 18:03:00 GMT

Sweet & Sour Veggies with Tempeh

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

Wed, 02 Aug 2023 18:11:00 GMT

Quinoa Salad

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!The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Blueberry Crisp

Wed, 02 Aug 2023 18:09:00 GMT

Blueberry Crisp

We are quite familiar with blueberries, those purple/blue round berries that are so abundant throughout the summer. Anthocyanins provide colors such as red, blue and purple to fruits and vegetables. According to nutrition experts, anthocyanins are powerful antioxidants and are believed to help prevent or treat health conditions connected to inflammation and oxidative stress. I used these delicious and nutritious blueberries in a dessert crisp, which got great praise from my taste-testers. Give it a try and see what you think!

Balsamic Glazed Collards with Tart Cherries

Wed, 05 Jul 2023 13:24:00 GMT

Balsamic-Glazed Collards with Tart Cherries

Growing up in the south, “greens” were part of our weekly meals, if not daily. I especially enjoyed collard greens for their mild taste. Like kale, broccoli and many others, collard greens are in the cruciferous family and are a great source of many vitamins, minerals and antioxidants. All are naturally low in fat and provide a good amount of fiber. Although collards can be quite versatile, I only remember one way of cooking these large green leaves—with either ham or bacon, maybe both! Well, those days are gone! Here is my “go to” collard recipe that is sure to please a discerning palate!

Mexican Lentil Bowl & Cauliflower Mexican Rice

Wed, 19 Apr 2023 13:13:00 GMT

Mexican Taco Bowl with Cauliflower Mexican Rice

Mexican Lentil Bowl & Cauliflower Mexican Rice Serves: 6 Ingredients: 1 medium onion diced 4 gloves of garlic minced 1 cup dry brown lentils, rinsed 2 cups vegetable broth 1 tablespoon Taco Seasoning* 1 lime sliced Cauliflower Mexican Rice** 12 corn taco shells Instructions: In a covered 2-quart sauce pan, sweat the onion on low heat for 8-10 minutes. Add minced garlic and taco seasoning, stir constantly being careful not to burn the garlic. Add the brown lentils and vegetable broth; cook for 45 minute or until tender. In the meantime, prepare the Cauliflower Mexican Rice as directed. To assemble bowl: Spoon a layer of Cauliflower Mexican Rice in the bottom of your bowl. Add a layer of brown lentil mixture. Squeeze lime juice on each taco and add optional toppings. To assemble tacos: Warm taco shells. Spoon a layer of Cauliflower Mexican Rice on the bottom of each taco shell. Add a layer of brown lentil mixture. Squeeze lime juice on each taco and add optional toppings. Optional Toppings Warm tortillas strips Pico de Gallo Cilantro or lettuce Red cabbage Sliced avocado or guacamole Fresh lime *Taco Seasoning: 2 tablespoons paprika 2 tablespoons chili powder 1 tablespoon smoked paprika 1 tablespoon ground cumin 1 tablespoon onion powder 1 tablespoon garlic powder 1 tablespoon oregano leaves 1 teaspoon corn starch Instructions: Mix all ingredients together and store in an air-tight container. **Cauliflower Mexican Rice Ingredients: 1 medium onion diced 1 tbsp cumin 1-1/2 tablespoons taco seasoning (or more to taste) 2 bell peppers (red, green or yellow) diced 2 cans Rotel No Salt Added tomatoes and green chilies 15 oz can black beans drained & rinsed 15 oz can yellow corn drained 1 large head cauliflower, riced 1 cup salsa (optional) 1 green onion chopped both green & white parts (optional) Instructions: Preheat skillet over medium-high heat until several drops of water sprinkled in pan skitter and dissipate (approximately 5-7 minutes) Add onion and sauté until translucent—approximately 3 minutes Add cumin and other spices; combine Add bell peppers and green chilies to skillet, cover and cook for approximately 5 minutes Add black beans, corn, cauliflower rice and Rotel. Combine all ingredients, cover and cook 5 minutes Top with optional toppings*** and serve. ***Optional Toppings for the Tacos Warm tortillas strips Pico de Gallo Cilantro or lettuce Red cabbage Sliced avocado or guacamole Fresh lime

Triple Berry Recovery Bowl/Smoothie

Wed, 12 Apr 2023 14:06:00 GMT

Triple Berry Recovery Bowl/Smoothie

Triple Berry Recovery Bowl/Smoothie Serves 2 INGREDIENTS: Smoothie: 2 cups soy milk (or other plant-based milk) 8 ounces silken tofu drained 3” turmeric root 1/2 avocado, peeled 1 carrot 1 stalk celery 2 cups wild triple berries (blueberries, blackberries and raspberries) frozen 1/2 cup pineapple frozen Toppings: 1 tablespoon chia seeds 1 tablespoon hemp hearts 1 tablespoon chopped walnuts Blueberries Raspberries Instructions: 1. Pour soymilk into the large jar of a high-speed blender. 2. Add all smoothie ingredients to the jar and blend until smooth, about 60 seconds. 3. Pour into bowls and decorate with toppings.

Creole Okra & Lentil Stew on Purple Rice Pilaf

Wed, 05 Apr 2023 12:12:00 GMT

Creole Okra & Lentil Stew with Purple Rice Pilaf

Creole Okra & Lentil Stew Serves 6

Ingredients: 1 cup red lentils 2 cups low sodium veggie broth 1 large onion, chopped 2 stalks celery, chopped 4 cups chopped okra 1 cup tomatoes, chopped 1 large red bell pepper, chopped 4-6 pods of garlic 1 15 ounce can tomato sauce 1/2 teaspoon chili powder 1/2 teaspoon smoked paprika 1/4 teaspoon dried thyme 1 teaspoon onion powder 1 teaspoon garlic powder 1/4 teaspoon Rosemary 1 teaspoon dried sage 1 teaspoon Italian seasoning

Instructions: 1. Rinse lentils. In a 1-quart sauce pan, cook the lentils for 40 minutes in vegetable broth. 2. In the meantime, in a 4-quart skillet, sweat the onion and celery on low heat till tender, about 8-10 minutes. 3. Increase heat to medium high and add okra, tomatoes, and red bell pepper. Allow to cook 8-10 minutes until the okra is tender. 4. Add garlic, tomato sauce and other dry seasonings. 5. Reduce the heat and allow to simmer 20 minutes. 6. Serve over Purple Rice Pilaf

Purple Rice Pilaf Serves: 6

Ingredients: 1 cup purple rice (or other whole-grain rice) 3 cups low sodium veggie broth, divided 1 cup diced onions 1 cup diced carrots 1/2 cup whole wheat orzo 1 teaspoon Mrs. DASH Black pepper

Instructions: 1. Rinse purple rice. In a 1-quart sauce pan with lid, cook the purple rice in 2 cups of veggie broth. 2. In a 3-quart skillet, sauté onions and carrots for 5 minutes. 3. Add orzo, 1 cup of veggie broth, Mrs. DASH and black pepper. 4. Sauté until the veggie broth is absorbed and the orzo tender. 5. Once the purple rice is fully cooked, combine orzo mixture with rice

Cheesy Lentil Cottage Pie

Wed, 29 Mar 2023 12:35:00 GMT

Cheesy Lentil Cottage Pie

“Cheesy" Lentil Cottage Pie

Serves 8

INGREDIENTS

1 cup brown lentils, rinsed

5 cups vegetable broth, divided

6 cups chopped golden potatoes

1/4 cup nutritional yeast

3/4 cup plant-based milk

1/4- 1/3 cup chopped garlic, divided

4 carrots, sliced

4 stalks celery, chopped

2 cups English peas

1 large onion chopped

2 cups mushrooms, sliced

1/4 cup tomato paste

1/4 cup whole wheat flour) or 3 tablespoons of cornstarch)

1/4 cup chopped parsley

1 tablespoon dried thyme

1 tablespoon Mrs. DASH Garlic & Herbs salt-free seasoning

1/4 cup balsamic vinegar

1 teaspoon freshly grated nutmeg

INSTRUCTIONS

1. Rinse the lentils; boil as directed in 2 cups of vegetable broth until tender.

2. In the meantime, boil potatoes in water until tender. Once cooked, drain the water and place in a bowl. Add nutritional yeast, 2 tablespoons of garlic and half of plant-based milk. Using a potato masher, mash the potatoes until smooth adding more milk as needed.

3. In a large skillet, sweat the onions and carrots 8-10 minutes. Add celery, peas and mushrooms; bring to a simmer. Add garlic and cook an additional minute.

4. Stir 2 cups of vegetable broth and in the remaining ingredients. Cook until the vegetables are tender and mixture is thickened, about 8-10 minutes.

5. Remove from the heat and fold-in cooked lentils.

6. Pour vegetable mixture in a 9" x 13" baking dish.

7. Spoon the mashed potato mixture evenly on the top of the vegetables.

8. Bake at 350F for 20 minutes or until the well heated. Broil the last 5 minutes to brown the top.

9. Enjoy! (This makes great leftovers too!)

Almond Butter Chocolate Chip Cookies (vegan)

Fri, 03 Feb 2023 20:37:00 GMT

Almond Butter Chocolate Chip Cookies (vegan)

Makes: 12

Ingredients:

3/4 cup of natural almond butter

1-1/2 cups date sugar

2 tablespoons ground flax seeds

1/2 cup warm water

2 tsp vanilla extract

1 cup whole wheat flour

1 cup oat flour (or ground oats)

1 tsp baking soda

12 oz plant-based chocolate chips (vegan)

Instructions:

1. Preheat the oven to 350˚F.

2. Place ground flax seeds and water in a bowl; put to the side for 10 minutes. (This is a flax egg.)

3. Mix natural almond butter and date sugar in large bowl. Add flax eggs and vanilla; blend thoroughly.

4. In a separate bowl, combine wheat and oat flour along with baking soda. Blend well.

5. Gradually blend the flour mixture with the almond butter mixture until well combined.

6. Add vegan chocolate chips. Mix well

7. Using a 1/4 cup ice cream server, scoop out cookie dough onto a parchment-line cookie sheet.

8. Bake for 15-18 minutes until lightly brown.

9. Enjoy!

Survival Skills for a Plant-Based Holiday

Sat, 17 Dec 2022 12:12:00 GMT

SURVIVAL SKILLS FOR A PLANT-BASED HOLIDAY

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’t so good for them. Those holiday treats are loaded with fat, sugar, salt, and cholesterol—you know, the bad stuff. Not only do they leave you feeling bloated, sluggish and tired, they also harbor unwanted weight gain and a ton of guilt that may last for weeks. Why not show your family and friends how “Phyto-Phabulous” plant-based foods can be and still be classified as deliciously healthy?

SS #1 Plan to WOW your guests with delicious, healthy plant-based dishes! Last year I hosted my family for Christmas and I prepared several plant-based entrees to compliment the traditional holiday menu. We have a large family and everyone brings their specialty dish. By the time I served my plate, most of my Phyto-Phabulous plant-based, guilt-free delicacies were almost gone. Yep, platters were virtually empty! Guests were pleasantly surprised, but they loved those Phyto-Fit recipes! So, my friends, Yes, “Phyto-Phabulous” Holiday Magic has many recipes that will WOW your guests; several can be prepared the day before and baked prior to serving. It’s a win-win for you and your guests. Planning your plant-based menu options is the key to success.

SS #2 Modify your family favorite recipes. Think of your family favorites and how those specialty dishes can be modified to make them plant-pure. For example, sweet potato casserole takes center stage on many holiday tables. Laden with eggs, heavy cream, butter, sugar, and marshmallows or nuts, this traditional favorite takes a fabulous super-food and turns it into a cardiac event waiting-to-happen. At the end of this newsletter, I include my list of PhytoFit Healthy Substitutions. Review the recommendations and compare them to your family’s favorite recipes to make plant-pure modifications. For example, that sweet potato casserole can remain a plant-based super star with a few healthy substitutions. Use flax eggs in place of regular eggs. (Take one tablespoons of ground flaxseed meal and add three tablespoons of water. Mix and allow to gel for five minutes. That is the equivalent of one egg.) Substitute soy milk in place of cream; forego the butter and/or oil completely; add chopped dates or maple syrup if you want to sweeten your potatoes; and, mix a crunchy whole-grain cereal with a few tablespoons of pure maple syrup as a topping. Bake as normal and save 300-400 calories per serving! Imagine if you did that for every item on your holiday table. Recipes in “Phyto-Phabulous” Holiday Magic are designed just like that. You can enjoy the deliciousness of Mother Nature without the guilt! If you need help modifying your recipes, contact me. I’m always up for a good challenge. ( debbie@phyto-fit.life )

SS #3 Focus on making everything nutrient-dense, not calorie-dense. Plan to serve beautiful plant-based recipes that are filling and rich in fiber, such as the Maple Balsamic Brussel Sprouts found on page 6 of “Phyto-Phabulous” Holiday Magic. If you can’t find maple balsamic vinegar, any flavored balsamic will work. This will become a family favorite for sure. Also, the Garlic Mashed Cauliflower on page 8 makes a great substitution for garlic mashed potatoes. The recipe uses only one potato to add creaminess to make a large bowl of mashed cauliflower. There is no fat and no guilt! Serve with Mushroom, Veggie & Herb Gravy (recipe below) and once again, you have saved many calories!

SS #4, Start your day with a great breakfast for champions! In her book, Diabetes Essentials, registered dietitian, Brenda Davis, MS, RD/LDN, explains how enjoying legumes at breakfast can help stabilize blood sugar. In my “Phyto-Phabulous” Holiday Magic, try the Pumpkin, Lentils and Oats Hearty Breakfast. It combines fresh or canned pumpkin with golden or red lentils, steel cut oats or groats, apples, dates, walnuts and delightful spices. This porridge is filled with a balance of healthy carbohydrates, proteins and fats. Starting your day with a satisfying, high-fiber breakfast can help control your eating throughout the day. By the way, I like to make this recipe in advance as it takes about an hour to prepare. You can make enough for several days and refrigerate an ample amount for the big day. Simply reheat before serving. It is quite filling so give it a try!

SS #5, Eat a large piece of fruit 30-45 minutes prior to your big meal. In his book, How Not to Diet, and his Weight Loss video ( https://nutritionfacts.org/video/evidence-based-weight-loss-live-presentation/ ) Dr. Michael Greger discusses preloading your meal with water-rich salads or fruit. In studies conducted at Penn State, those who ate a 100-calorie salad prior to a meal reduced their overall food intake by 200 calories, saving them 100 calories in total. (By the way, there were no heavy salad dressings or cheese toppings on these salads, which would have added 200-300 calories.) However, those who had a large apple prior to the big meal, reduced their overall calorie intake by 300 calories. Their total calorie savings was about 200 calories. Dr. Greger explains that vegetables are about 90% water and fruit is about 80% water. Combined with natural fiber, vegetables and fruits can help fill you up so you don’t go overboard on the main meal.

SS #6 Prepare healthy, guilt-free and delicious dessert(s). I hope by now you have already downloaded your FREE copy of “Phyto-Phabulous” Holiday Magic. If so, you know that I did not forego desserts. From Guiltless Pumpkin Parfait, to Carrot Cake Hummus and Chocolate Brownie Delight, there are several options to make your sweet tooth dance. Skip the processed sugar and find natural alternatives. All of my dessert recipes are sweetened naturally with either Medjool dates or pure maple syrup. Did you know that dates are an excellent source of potassium? We all know how important potassium is for blood pressure control, right? Dates are naturally sweet and add a delicious amount of fiber to your day. Dates are perfect for a whole-food, plant-based lifestyle, just don’t overdo it!

We have covered a lot of Survival Skills so far. From Planning to “Wow” your guests with plant-based options, starting your day with a hearty breakfast, preloading your meal by eating a salad or large fruit, modifying your family’s favorite recipes with healthy substitutions, focusing on nutrient density over calorie density and preparing desserts without processed sugars, all of these are sure to keep you on track. But is that all there is to surviving holiday pressures with the family?

SS #7 Respond to those pesky questions about your plant-based lifestyle. “Where do you get your protein?” Be prepared to share that there is protein in almost every food source, yet some foods have more than others. In our whole food, plant-based world, our main protein sources include beans, lentils and legumes; tofu and tempeh; nuts and seeds; grains such as oats, barley and quinoa; and, some vegetables such as broccoli. The great news is that plant-derived protein is rich in fiber, phytochemicals, antioxidants and other healthful components. When you consume a wide variety of plant-based nutrients, you can be assured of getting all of the essential amino acids our bodies need to flourish. Almost all of the recipes I share in “Phyto-Phabulous” Holiday Magic have a good source of plant-based protein and you will have no problem answering this infamous question!

The second question is, “Why eat this way?” There are many reasons we may choose a whole food, plant-based vegan lifestyle. The most important motivation is for health purposes. A plant-pure lifestyle provides energy, vitality and true feelings of contentment. You actually have a brighter outlook on life. And paraphrasing a statement from Dr. Doug Lisle, “This lifestyle is working for me right now.” No one can criticize your plant-based lifestyle when it works! You are looking great and it shows!

What Doesn't Kill Us, Makes Us Stronger...Well, Maybe!

Tue, 13 Dec 2022 21:19:00 GMT

What Does'nt Kill Us, Makes Us Stronger...Well, Maybe!

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, regular physical activity, adequate sleep, stress management, avoidance of risky substance use and other non-drug modalities to treat, oftentimes, reverse and prevent lifestyle-related chronic diseases that are all too prevalent in society. As one of the Six Pillars of Lifestyle Medicine, stress management is a critical component of disease prevention, treatment and reversal.

According to the American College of Lifestyle Medicine (ACLM), “…stress can lead to improved health and productivity, or it can lead to anxiety, depression, obesity, immune dysfunction and more. Recognizing negative stress responses, identifying coping mechanisms and reduction techniques leads to improved wellbeing.”

The Good, Bad and Ugly:

Eustress, or good stress, can lead to improved health and productivity. For example, when we stress our muscles during exercise, either aerobic, flexibility or strength training, we know that we are improving our health through a stronger cardiovascular system and musculature.

We also know that when it’s the day-before-vacation, we are intrinsically motivated to complete all the work that has piled-up on our desks. Our productivity goes up three-fold and our ability to accomplish major work is magnified.

In both scenarios, we are pushing ourselves to attain our goals. We have the energy, motivation and focus to get the job done. You probably can think of other events that provided “good stress” in your life. Remember, eustress is exciting, motivating and short-term.

The Bad…

Unlike eustress, long-term stress has a negative health effect. You have heard of the “fight or flight response,” which is the body’s reaction to pressures and stressors. In prehistoric times, a sabra-toothed tiger chasing us in the jungle would surely trigger the “fight or flight response.” Today it may be unrealistic job expectations, on-going health challenges and/or a novel corona viruse that can cause major disruptions to our daily living.

According to the ACLM Lifestyle Medicine Handbook, “The body does not recognize the different sources of the stress response (i.e., pandemic fallout vs. a lion in the wild), it merely responds to the autonomic processes by releasing stress hormones, regardless of the physical situation.” For example, adrenaline, which is the “fight or flight” hormone, increases both heart rate and breathing rate. It sends glucose to the muscles to facilitate combat and constricts blood vessels to push the blood to the muscles for immediate action.

The Ugly…

Just like Covid-19, some stressors can remain with us for extended periods of time and our bodies must adapt to higher stress levels. Outwardly, we may become irritable, frustrated, unable to concentrate and find it difficult to relax or sleep. Physiologically, as we experience increased levels of cortisol, higher blood pressure and elevated heart rates for extended periods of time, our bodies adapt to these higher demands—but often at a cost.

If not managed properly, on-going or chronic stress can negatively impact our health in many ways. Long-term stress causes physical, emotional and mental exhaustion to the point your body just can’t keep fighting. Physiological conditions such as high blood pressure, anxiety, heart disease, diabetes, and a weakened immune system can manifest. Unfortunately, these conditions are not easy to reverse; it is important that we learn to control our reactions through stress management.

To be continued: Not to cause undue stress, the next PhytoFit newsletter will address coping mechanisms and creative ways to manage stress. Stay tuned, take a deep breath, and remember the only thing we truly can control is our reaction to stress.

Nourish Your Body with Restorative Sleep

Tue, 13 Dec 2022 21:02:00 GMT

Nourish Your Body With Restorative Sleep

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 less than adequate sleep, “…can negatively affect both the brain’s structure and function.”

It is hard to challenge the virtues of a good night’s rest after a night of sleepless tossing and turning. However, not everyone knows the many health benefits associated with “restorative sleep,” as the Sherzais explain. From enhanced immunity, sharper cognition, improved mood, to weight management and overall quality health, sleep provides a wide variety of physical advantages that will truly optimize our total wellbeing.

What can we do to improve our sleep? You may recall from the 01/01/2021 Phytofit newsletter, I recommended we develop Healthy Habits. These habits form our lifestyle and become part of our daily ritual. Check-out these recommended Healthy Habits (HH) we can develop to optimize our sleep, defog the brain and live more productive lives:

HH #1, Exercise: Exercise is truly the Fountain of Youth and if we want our brains and our bodies to feel young and vibrant, we must participate in regular physical activity. Exercise has been shown to improve sleep at night, but caution is recommended. Exercising 2-3 hours before bedtime can create too much adrenaline to fall asleep quickly. For the best sleep, try exercising earlier in the day.

HH #2, Enjoy the Sun: Sunlight or bright light during the day helps to reset our circadian rhythm—our eternal clock that tells us when to sleep and when to wake-up. Spending as little as 10 minutes in daylight exposure is all we need, and this may be a perfect time to take a little walk as well.

HH #3, Turn off Technology: Using smart phones and computers at night exposes us to blue lights, thus confusing our bodies to believing it is daytime. Experts recommend turning technology off at least one hour prior to sleep to allow the brain to properly prepare for slumber.

HH #4, Increase Melatonin: According to Dr. Michael Greger, www.Nutritionfacts.org , “Melatonin is a hormone secreted at night to help regulate the circadian rhythms.” Lucky for all of us, there are many plant-based sources of melatonin from which we can choose. Check-out this list of tasty melatonin-packed treats:

Fruits: kiwi, tart cherries and tomatoes;
Nuts: almonds and walnuts;
Seeds: mustard and fenugreek; and,
Berries: raspberries and goji

Please note that the amount of melatonin found in each category increases as the list progresses, with raspberries and goji berries being superior. It is best to eat these foods at least one hour before bedtime to sleep tight!

I hope these four healthy habits will result in better sleep. Improved immunity, sharper cognition, better weight management and overall quality-of-life…these are something to sleep on!

Socialization: The Foundation for Health & Happiness

Tue, 13 Dec 2022 20:10:00 GMT

Socialization: The Foundation for Health & Happiness

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.

According to the American College of Lifestyle Medicine (ACLM), having a strong social connection is the single most important predictor of human happiness and a long life. As one of the ACLM’s six foundational pillars, it is believed that, “People need people who will care about them as individuals…count on them when they are faced with challenges and provide emotional support as needed.” Can you recall prior to the Covid-19 shutdown when you gathered with friends and families? Remember the laughter, stories, jokes and comradery resulting in “belly laughs till you cried alligator tears?” If you are like me, you truly miss those fun-filled get together.

On the other hand, how often have you called a friend just to vent? When your frustrations were so intense that you just needed to scream? Your network of trusted friends helped you work through these trying situations. The listening ear of a good friend is sometimes all that is necessary. According to the Mayo Clinic, “A strong social support network can be critical to help you through the stress of tough times, whether you’ve had a bad day at work or a year filled with loss or chronic illness.”

Dan Buettner, the National Geographic’s journalist who discovered the “Blue Zones,” has written books about how lifestyle and social support have added at least seven years to life expectancy in these geographic regions. Blue Zone populations produce the largest number of centenarians–individuals living well past 100 years of age. Not only do these populations live longer, they also enjoy a higher quality-of-life. They continue to be productive, have a sense of purpose, enjoy daily activity, and are socially connected. As a result, they are able to live independently in their own homes, are not dependent on pills or supplements, and have the world’s lowest rates of dementia throughout their twilight years.

Lack of social support can lead to isolation, loneliness, and depression, all of which are associated with an increased risk for coronary heart disease (CHD) and stroke according to a 2016 meta-analysis published in the journal, Heart. Specifically, “…poor social relationships were associated with a 29% increase in risk of CHD and a 32% increase in risk of stroke.” Other studies have shown that social relationships affect mental health, health behavior, physical health and mortality. Strong social support systems can help to maintain a healthy body mass index, control blood sugars, improve cancer survival, decrease depressive symptoms, and mitigate posttraumatic stress disorders.

How do we develop and maintain social connectedness and engagement? How can we develop a sense of purpose and prevent loneliness?

Forming social connections and relationships are the key according to ACLM. Some recommendations include:

Volunteer: Helping others to improve their health and happiness affords you the opportunity to meet others and increase your self-confidence
Connect with a community resource center to find local options
Find online or community groups who share your interests. https://www.meetup.com / or Facebook groups are great places to start
Join a religious or spiritual group
Help at a local animal shelter or adopt a pet to connect with other animal lovers
Go to local sporting events, music performances, lectures or art displays
Help organize community events by joining a steering committee or board
Attend community celebrations like parades or walks
Take a course at your local library or community college
Ask your employer for ways to increase social connections at work

Look for social opportunities to improve other areas of your health such as participating in activity groups (running or biking clubs or community gardening), joining a gym for group fitness and “boot camps,” or enrolling in healthy cooking classes (see upcoming classes below or visit https://phyto-fit.life/events ).

There are many ways to develop and strengthen our social relationships that will fundamentally and positively impact our health, happiness and longevity. Connecting in person has become easier with less-restrictive Covid regulations, online opportunities such as Zoom, and even social media magnets such as Facebook or Instagram. I would love to stay connected and be a part of your social support system; please follow me on https://www.facebook.com/phytofitllc or https://www.instagram.com/phytofitllc/ .

Lifestyle Medicine VS Diet-de-jour

Tue, 13 Dec 2022 19:38:00 GMT

Lifestyle Medicine VS Diet de Jour

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” was unsuccessful in goal attainment. The weight that was lost is usually regained and oftentimes, even more pounds are added. As the weight they worked so hard to lose returns, frustration, discouragement, and disappointment drive many people to try yet “another diet” that will work to achieve success. Consequently, “yo-yo” dieting patterns frequently emerge due to unrealistic demands and expectations. It is a vicious and discouraging cycle that has existed for decades, and the weight-loss approaches, disinformation, misinformation, and confusion in the food and health industries are becoming more harmful to good health than ever before.

In a culture that accepts the diet-de-jour as normal, we are experiencing even more disease and disability than previously seen. Currently in the United States, the average life expectancy is 77.9 years according to the American College of Lifestyle Medicine (ACLM). “As a rule, 66.2 of those years tend to be healthy, unimpaired ones. In other words, most people will face 11.7 years of an impaired, unhealthy life,” according to the, ACLM Lifestyle Medicine Handbook, published in 2019. “In that regard, lifestyle medicine can not only help to increase the number of healthy years, it can also help decrease the number of impaired years of life that a person is likely to experience.”

Lifestyle medicine is “The use of evidence-based lifestyle therapeutic approaches, such as a predominately whole food, plant-based diet, regular physical activity, adequate sleep, stress management, avoidance of risky substance use, and other non-drug modalities to treat, oftentimes, reverse and prevent the lifestyle-related, chronic disease that’s all too prevalent.”

Although lifestyle medicine may appear or sound new to many people, the scientific evidence supporting its benefits is extensive. Consider just a few key findings from various peer-reviewed studies:

80% of chronic diseases could be prevented by lifestyle practices including: never smoking, maintaining a body mass index lower than 30, being physically active more than 3.5 hours per week, and adhering to a healthy diet consisting of high intake of fruits, vegetables, whole-grain bread, and low meat consumption. (Archives of Internal Medicine 2009)
Health behaviors including physical inactivity, poor diet, smoking and alcohol use resulted in an estimated chronological age of 12 years older. (Archives of Internal Medicine 2010)
79% of myocardial infarctions could be prevented through healthy lifestyle choices including a healthy diet, moderate alcohol consumption (10-30 g/day), no smoking, being physically active (walking/biking >40 min/day), and exercising >1 hour/week) and having no abdominal adiposity (waist circumference <38 inches) (Journal of the American College of Cardiology 2014)

Can you envision a life full of energy, vitality and exuberance for your entire life? Can you imagine a life without pain or chronic conditions? For those who may have already fallen prey to illness, there is hope! Countless evidenced-based research studies have demonstrated the power of lifestyle medicine to halt and even reverse our most common diseases such as coronary heart disease, type 2 diabetes and some cancers. A genetic predisposition for illness does not have to define you. This may sound like “pie in the sky,” but it can happen when you stop thinking short-term results or “Diet-de-jour” and begin thinking about a “Lifestyle Medicine” journey towards better health!” As a Lifestyle Medicine Coach, Debbie Zimmerman can help you with your journey to optimal health and wellbeing. Your journey begins with a phone call to Debbie at (863) 660-8588 .

The Golden Rule of Plant Diversity

Tue, 13 Dec 2022 18:59:00 GMT

The Golden Rule of Plant Diversity

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.

If you search the National Library of Medicine , you will find about 350K studies on “ food and health .” Studies focus on “ nutrition and longevity ,” “ malnutrition and obesity ,” and “ nutrition in lifelong health and disease .” While reviewing studies in each of these areas of research, one relatively new category begins to shine. Specifically, how is our overall health impacted by the gut microbiome? If the microbiome impacts health so much, how do we develop a healthy microbiome?

In his book, “ Fiber Fueled ,” renowned gastroenterologist and researcher, Dr. Will Bulsiewicz (Dr. B), states, “The greatest determinant of your health during your lifetime is the food that you choose to eat. As it turns out, your diet is also the greatest determinant of the health of your microbiome.” He explains further, “…you could nourish your body with life-giving food and reap the rewards of better health. Or, you can punish your body with poisons disguised as food that actually take health away with every bite.”

Based on Dr. B’s extensive research, he says that our gut microbes will do the “River Dance” at every meal when fed properly. During the River Dance, chemicals such as serotonin and dopamine are produced and play a powerful role in mood by increasing chemicals that produce happiness and pleasure, which are also important in “good health.”

Dr. B uses the acronym, F-GOALS, as a simple way to remember foods that create great health.

F: Fruit & Fermented Foods: Whole fruit is the first step to good health and should be eaten with the skin when possible. Although many people avoid fruit due to its high sugar content, Dr. B says it’s not the same. “The sugar in fruit is by no means the same as processed sugar. It’s packed with everything else in the fruit, including vitamins and minerals, phytochemicals and fiber. Dr. B emphasizes that eating fresh fruit is not the same as juicing as the latter removes most of the fiber and concentrates the sugar. Dr. B encourages apples, oranges and berries, which are packed with antioxidants and anthocyanins.

Fermented foods, such as sauerkraut, miso, tempeh, plant-based yogurt, kvass, kimchi, natto and even sourdough bread, provide prebiotics, probiotics and postbiotics as well as plant-based diversity to our diet. Described as “…super-powered plant foods that have amazing healthy abilities for your gut,” Dr. B recommends adding small servings of fermented foods to our daily routine.

G: Greens & Grains: The list of “greens” is extensive and adds to plant-based diversity. From collards, kale, arugula, spinach, Romaine, Bok choy, watercress, Swiss chard, broccoli raab to mustard greens, sorrel, escarole, and kohlrabi, the list is almost endless. What is also never-ending are the vast amounts of nutrients such as vitamins, mineral, phytochemicals, and fiber packed in these greens. These include protein, vitamins A, K, C, minerals such as zinc and magnesium to name a few.

Whole grains are a great source of prebiotic fiber and are rich in plant-based diversity. According to Dr. B, eating whole grains has been linked to “…reduced risk of coronary heart disease, cardiovascular disease and total cancer as well as a lower likelihood of death from all causes, respiratory diseases, infectious diseases, diabetes, and all non-cardiovascular, non-cancer causes.”

O: Omega-3 Super Seeds: We all know how important omega 3 fatty acids are to our bodies; they are essential fats (ES) as our bodies are unable to produce them. Flax, chia and hemp seeds are packed with omega-3 alpha-linolenic acid (ALA). These three super-seeds provide a generous amount of soluble prebiotic fiber with chia being the best choice of fiber in the world. Although hemp seeds don’t contain quite as much omega-3 ALA, it makes up that difference with a healthy portion of complete protein, meaning they contain all of the essential amino acids. According to Dr. B, “Hemp seeds are a one-stop shop for both essential fats and amino acids.”

A: Aromatics (onions & garlic): You may know that both onions and garlic are in the allium family and have potent anticancer activity. The allium vegetables also include leeks, shallots, chives and scallions to name a view. The list of vitamins and nutrients are extensive, including vitamins B- 1-2-3-6, C, E, K, folate, iron, magnesium, phosphorus, sodium and zinc. When you chop or cut onions and garlic, allow them to “rest” for 10 minutes, which will activate allicin. According to Dr. B, “…this compound has antibacterial, antifungal, antiparasitic and even antiviral properties.” He also mentions alliums are a great source of prebiotic fiber.

L: Legumes: Besides being the “…healthiest food on the planet,” according to Dr. B, legumes are “…the foundation of a healthy gut microbiota.” Packed with prebiotic fiber, phytochemicals and plant-based proteins, legumes are also anti-inflammatory. Other health benefits derived from eating legumes includes weight loss, lower blood pressure and cholesterol, and better control of blood glucose. According to Dr. B, “…your risk for having a heart attack or developing colon cancer just got chopped in half,” when regularly consuming legumes.

S: Sulforaphane (broccoli sprouts and other cruciferous veggies): We all know the importance of eating broccoli… right? Broccoli’s popularity as a “ cruciferous vegetable ” is undeniable. Yet, there are a number of other vegetables which contain the super chemical, sulforaphane , including kale, arugula, cabbage, cauliflower and Brussels sprouts. The health benefits of cruciferous veggies are notable including, anti-cancer, anti-inflammation, heart-healthy, blood sugar stabilizer, fat burner and hormone balancer to name just a few!

One more important recommendation from Dr. B for creating optimal health is plant-based diversity. Of the 400 thousand varieties of plants on the earth, 350 thousand are edible. However, he estimates that we consume about 200 species in total. He calls the diversity the Golden Rule. “When you maximize plant-diversity, you make a choice that grants you better health—you choose food that nourishes and sustains your optimal health rather than the foods that zap your energy.”

As we search for ways to achieve optimal health in 2022, let’s start by following the Golden Rule of Plant Diversity and expanding the foods we eat. If we only consume 200 species of plants each year, let’s try 300 this year! That would be about two new plants each week, which seems doable. Will you join me and take the Golden Rule of Plant Diversity challenge by adding two new plants to your plate every week? Who knows, we could all be doing the “River Dance!”

A Healthy Heart So You May Thrive

Tue, 13 Dec 2022 18:44:00 GMT

A Healthy Heart So You May Thrive

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 changes we can make to reduce our risks of heart disease. I hope after reading this blog YOU will feel empowered to make changes in your diet and lifestyle to prevent becoming a heart disease statistic. Just follow these five simple steps and you’ll be on your way to a heart-healthy lifestyle:

Heart Healthy (HH) Step #1: Adopt a whole food, plant-based lifestyle. According to the Journal of the American Heart Association , “Diets higher in plant foods and lower in animal foods were associated with a lower risk of cardiovascular morbidity and mortality in a general population.” Dr. Michael Greger, www.nutritionfacts.org , agrees. However, after years of exhaustive digging through nutrition research at the National Library of Medicine, Dr. Greger has the scientific evidence proving that some plant foods are healthier than others. In his book, How Not to Die , Dr. Greger explains the research and demonstrates why some plant foods are considered healthier than others. To provide guidance and to coach us along our journey to optimal health, Dr. Greger developed the “ Daily Dozen .” In his list, you will find the healthiest foods that he says, “…may prevent, treat and even reverse the progression of many of our deadliest diseases, including the number one killer, heart disease.”

HH Step #2: Manage Your Stress : In their book, “ UnDoIt ,” Dr. Dean Ornish and his wife, Ann Ornish, demonstrate how simple lifestyle changes can reverse most chronic diseases. They identify four lifestyle practices that lead to optimal health including “Move More, Eat Well, Stress Less, and Love More.” Dr. Ornish isn’t a novice at reversing diseases as his research in the mid to late 1980s culminated in his book, Dean Ornish’s Program for Reversing Heart Disease…Without Drugs or Surgery . His recommendations for reversing heart disease also include following a plant-based, low-fat (less than 10% fat) diet, daily exercise (30 minutes a day) and stress management.

In my blog, Take A Deep Breath…and Relax , you will find information on other ways of managing stress through deep breathing, visualization and meditation.

HH Step #3: Adopt a Pet: Can a pet really help to prevent or recover from heart disease? In his book, The Holistic Heart Book , cardiologist, Dr. Joel K. Kahn states, “People are better able to complete a stressful task if they have a pet with them; they find their pets more emotionally soothing than friends or family.” Dr. Kahn further explains, “…pets also seem to have an amazing impact on stress, cholesterol levels and blood pressure.”

Dr. Erika Friedman’s study, Animal companions and one-year survival of patients after discharge…from a coronary care unit , found that one year after being released from the coronary care unit, 94% of the patients who were pet owners were still alive, as compared to 71% of the patients without pets.

In the blog post, 102 Scientific Benefits of Owning a Dog , veterinarian, Dr. Libby Guise, shows how being a pet owner can help us overcome loneliness, ease anxiety, become more relaxed and reduce stress by increasing hormones such as dopamine and serotonin. In addition, she cites a 2002 study demonstrating that dog owners have better heart health! If you would like more information on being a dog or pet owner, visit: https://fluentwoof.com /

HH Step #4: Move More: We have all heard of the many benefits of an active lifestyle. According to the CDC , “Everyone can experience health benefits from physical activity.” The good news is that it doesn’t take that much exercise to reach the recommended 150 minutes of moderate intensity movement each week. This may not only reduce your blood pressure and cholesterol; it will also reduce your overall risk of heart disease.

In his book, Open Heart , Akil Taher, MD, shares his journey from long hours at his medical practice to his heart attack at age 56. Dr. Taher introduced daily exercise into his lifestyle immediately following open heart surgery. He went from couch potato to daily walks. Through persistence, determination and courage, he began to run 5K and 10K races; then he progressed to marathons. Now, more than 15 years later at the age of 71, Dr. Taher has not slowed down. He recently completed another marathon during the 2021 holidays. He says, “Exercise can decrease your blood pressure, increase your good cholesterol and increase your endorphins to make you feel better. In the long run it decreases your heart rate so that more oxygen can be pulled out of the blood without overworking the heart.”

Dr. Taher believes it is not enough to survive a heart attack, he says, we need to thrive. He wrote, “Let your mind take your body to places you never thought you would be able to…. It will help uplift you to accomplish amazing feats that are beyond your wildest dreams.”

HH Step #5: Don’t worry, be happy: Through his extensive travels for National Geographic, Dan Buettner identifies the five “happiest regions” on the globe and how this translated into longer, healthier living. In his book, Thrive, Finding Happiness the Blue Zones Way , Buettner identifies six areas that are important for overall happiness including:

Self: “When it comes to happiness, does your inner self include a capacity for gratitude, openness to give and receive love and an appreciation of the arts?”
Home: “Is your home set up to nudge you into behaviors that favor happiness and away from behaviors that generate discontent?”
Workplace: “Have you selected an engaging job that lets you exercise your talents without consuming you? Does your workplace environment facilitate meaningful work?”
Social Life: “Do your friends influence you to eat right, be active, laugh, and otherwise to reach your potential? Or, do they load you down with negative feelings?”
Financial Life: “What are the savings and spending strategies you have adopted? Do you have too much easy credit or spending cash? Is it easier for you to save or to spend?”
Community: “Does your government create an environment that helps you to feel good about your life and to live out your values.”

Although American Heart Month is only celebrated in February, we must all be making daily, weekly and monthly efforts to combat heart disease. We need to do everything possible to prevent, arrest, reverse (if applicable), and remove this disease from our lives. Although there are only five steps listed above, all of them take persistence, determination and courage to overcome our #1 killer—heart disease!

Avoiding the Ultra Processed Food Trap, (Part 2) “FREE—Free At Last”

Tue, 13 Dec 2022 17:27:00 GMT

Avoiding Ultra-Processed Foods: Part 2 "Free At Last"

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.

In his book, Fast Food Genocide, New York Times bestselling author, Joel Fuhrman, writes, “Processed, fake and fast foods have become the primary source of calories in this country…. The food industry has evolved to effectively feed the majority of our citizens with mass-marketed, factory-produced foods that do not have the biological and chemical properties of natural produce. The result is the destruction of human potential, along with an explosion of chronic illness, human suffering and the premature death of millions.”

Dr. Michael Gregor refers to his traffic light system to help recognize healthy food groups. Food in the green group means “Go—eat and enjoy!” The yellow group means “Approach with caution,” and the red group means, “Stop—you want to rethink the choice!”

We hear about the blame placed on the healthcare industry for the rise in chronic diseases, but rarely do we hear about why these diseases are increasing. Who is at fault? Who is to blame: the health care industry, food industry, or ourselves for not taking the time to research the food we eat? The food industry claims that ultra-processed food is necessary in modern society due to the lack of time for prep food. As Dr. Michael Gregor states in his Ultra Processed Junk Foods Put to the Test, “People who think healthy food is inconvenient, have never met an apple.”

It can be hard to go cold turkey from those convenient, processed foods that you eat every day, but let’s look at a few ideas to make your journey easier:

1. Start your day right: What you eat for breakfast sets the tone for the day. Why not start with a clean, plant-based breakfast? Try this quick, simple overnight oats recipe that can be prepared over the weekend for no-stress weekday mornings.

2. Cook at home: Not a fan of cooking? Attempt just a simple recipe, and if you like a particular recipe you can always batch cook. Get a whole food, plant-based cookbook or visit the PhytoFit recipe page for some quick and easy recipes. When you start cooking at home, you will automatically eat out less. You save money and get a healthy double win.

3. Plan your grocery trips: First, develop a weekly meal plan so you know what you will prepare for breakfast, lunch, and dinner the upcoming week. Determine what items you have already and what you will need to buy. Second, before going grocery shopping, sit down and make a grocery list. When you get to the grocery store, follow that grocery list to avoid spontaneous, impulsive buying. Third, avoid ultra-processed foods by sticking to the perimeters of the store where ultra-processed foods are stored. The key is to avoid ultra-processed foods. Finally, challenge yourself and come back with less than five ultra-processed foods .

4. Stay hydrated: Not a fan of drinking water? Add some fresh fruits and herbs to your water. Invest in a motivational water bottle with messages such as, “You can do it” or “You are almost there!”

5. Choose whole foods: This includes eating any fresh fruits, vegetables, beans or legumes and whole grains. If you are on a budget, you can always choose frozen fruits and vegetables.

6. Snack clean: Swap out those store-bought cookies for homemade whole food, plant-based cookies. Swap out the Betty Crocker brownie mix for a delicious homemade peanut butter brownie. Try these Chocolate Peanut Butter Brownie Bites .

7. Start slowly: One recipe, one meal, one day at a time. Going cold turkey might cause you to binge eat later, but you will have a better chance of sticking to the healthy alternatives if you start slowly. Be proud of that one swap you made. Be proud of your wise decision for your good health and your family's.

Once you start choosing more “whole food, plant-based” foods for your lifestyle, you will soon realize that your food options are endless. Remember, the only way to avoid the ultra-processed food trap is to replace them with plant-based whole foods. Replacing those ultra-processed foods with wholesome, nutritious food choices will set you on a path to better health, productivity, happiness, and well-being. You too, will be “FREE—Free at Last.”

The blog was submitted by Minu Bradley, RN, who is studying to become an advanced registered nurse practitioner. Minu’s public health practicum was with PhytoFit, LLC learning the benefits of a whole food, plant-based diet on the prevention and reversal of common conditions/diseases.

Avoiding the Ultra-Processed Food Trap (Part 1)

Tue, 13 Dec 2022 17:10:00 GMT

Avoiding the Ultra-Processed Food Trap (Part 1)

Have you heard about processed foods? Everywhere we look, there is some talk show, video, podcast, book, etc. demonizing processed food as a way to regain your health. We are left to wonder, “What is considered ‘processed food’ and what should we be eating?”

When one thinks of processed food, you may think of French fries, hamburgers, pizza, chips and fast food, but we don’t realize that most of our daily grocery list is filled with processed foods. According to the United States Department of Agriculture (USDA), processed food is defined as “…any raw agricultural commodity that has been subject to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state. This may include the addition of other ingredients to the food, such as preservatives, flavors, nutrients and other food additives or substances approved for use in food products, such as salt, sugars and fats.”

Are you now wondering if that “fruit bowl” you bought from the local store a few days ago is processed? The answer is YES. According to the Academy of Nutrition and Dietetics , processed food falls on a spectrum from minimally processed, to heavily processed as follows:

Foods such as sliced fruits and vegetables, bagged salads, leafy greens and roasted nuts are all examples of minimally processed foods.
Canned foods such as beans, tuna, fruits and vegetables, as well as frozen fruits and vegetables.
Jarred pasta sauces, yogurt and salad dressing have added oils, sweeteners and preservatives, which makes them a processed food as well.
Examples of heavily processed foods include crackers, deli meats and granola.
The most heavily processed foods examples include pre-packaged and/or frozen meals.

We live in a fast-paced world, and we have everything at our convenience. Prepped, washed, sliced, cooked, mixed, chopped—you name it, your grocery store will have it. Everything is made ready to eat and the attractive packaging assures us that we are eating healthy. The label says that the granola bar you are eating is gluten-free, dairy-free, vegan, low sodium, plant-based and low sugar. These marketing strategies are designed to convince you that the granola bar you selected is healthy.

Today's lifestyles also make it extremely hard to eliminate all processed foods from our diet. As mentioned earlier, that fruit bowl you picked up at the grocery store is still considered minimally processed. By now you see the dilemma we face as we strive to reduce the processed food intake in our diet.

So…what can we do? Gaining knowledge to recognize minimally processed vs. ultra-processed food is a first step in making better food choices. A few minimally processed food items may not significantly impact our health, but consuming a diet containing ultra-processed food can be detrimental to our health, especially over time.

Numerous studies address the negative impact of ultra-processed food to our health. According to The Centers for Disease Control and Prevention (CDC), the United States obesity rate is 41.9 % . In one of his videos, Dr. Michael Gregor mentions that the food industry is to be blamed for the obesity epidemic. He says that the technological advances in the 1970s in food packaging and preparation helped corporations mass-produce and distribute ready-to-eat meals. A 2019 study conducted by the National Institute of Health showed that consuming heavily processed food led to overeating and weight gain. Another study conducted by the British Medical Journa l showed the consumption of ultra-processed food is linked to higher overall cancer risk. A fascinating video on BBC shows a UK doctor’s journey on eating 80% ultra-processed food for 30 days. Post journey showed an increase in his hunger hormone (ghrelin), a decrease in his fullness hormone (leptin), a six-kilogram (more than 13 pounds) weight gain, an increase in the Body Mass Index, and a three-kilogram (~7 pounds) fat gain. All these body changes happened in a matter of 30 days eating an ultra-processed diet.

According to a study published in Nutrients , ”…the concept of ultra-processed foods (UPF), is a descriptor of unhealthy diets…associated with at least one adverse health outcome. Among adults, these included overweight, obesity and cardio-metabolic risks; cancer, type-2 diabetes and cardiovascular diseases; irritable bowel syndrome, depression and frailty conditions; and all-cause mortality. Among children and adolescents, these included cardio-metabolic risks and asthma.”

The NOVA food classification system categorizes minimally processed foods as those that are altered by crushing, grinding, drying, powdering, pasteurizing, freezing, fractioning , roasting, boiling, filtering, vacuum packaging, and also removing inedible parts. Examples include frozen vegetables and fruits, dried fruits without added ingredients, plain yogurt with no additives, herbs, spices, grains, legumes, and anything you buy in a package or container with no additives.

Ultra-processed food is created using sophisticated equipment and technology. Foods in this category make chemical changes to the fractionated whole food, combine modified and unmodified parts, and use additives throughout the process. Examples include ready-to-eat products, carbonated drinks, packaged snacks, instant noodles, candy bars, ice creams, pizzas, energy drinks, cereals, cake mixes, and the list goes on and on. If the product has any flavor enhancers, emulsifiers, coloring agents, artificial sweeteners, or any items from the NOVA ultra-processed list , you know it is not the healthiest food choice. If the ingredient listed on the product is not in your kitchen or you can’t pronounce them, you bet it is heavily processed.

The information on processed foods can be overwhelming and a lot to digest in one read. Stay tuned to the next PhytoFit, LLC blog when we discuss recommendations for avoiding processed foods, especially ultra-processed.

For extra credit, follow the YouTube series: The Food that Built America: https://www.youtube.com/show/SCEwJw7MCG6vCgtY1kdZp9sA?season=1&sbp=CgEx

The blog was submitted by Minu Bradley, RN, an advanced registered nurse practitioner student at Walden University. Minu’s public health practicum was with PhytoFit, LLC learning the benefits of a whole food, plant-based lifestyle on the prevention and reversal of common conditions/diseases.

Are You Being Pecked to Death By Ducks? You Are Not Alone

Tue, 13 Dec 2022 16:45:00 GMT

Are You Being Pecked to Death By Ducks? You Are Not Alone

“It’s like being pecked to death by ducks!” This is how Manny, one of my old wellness colleagues from New Jersey, would describe the constant torment of sometimes small, but stressful events that hit us from all angles. I’ve parroted the phrase many times in my day, especially now!

Everyone is too familiar with the stressors of Covid 19. Over the last two years, we all have experienced social distancing, nationwide shut downs, a healthcare crisis and annoying, individual protective equipment (masks). We have lived through toilet paper shortages, online education and Zoom meetings, to name just a few.

Now, 25 months later, just as things are possibly “calming down from Covid,” we are feeling the pain at the pump as gas prices soar; experiencing price hikes and “shrinkflation” on goods and services; and seeing unprecedented inflation in our economy. Global unrest with war in Ukraine, cyber threats and political division are realities. These are certainly stressful times.

You are not alone. Since 2007, the American Psychological Association (APA) has commissioned an annual, nationwide survey as part of its Mind/Body Health campaign. The survey is designed to examine the state of stress across the country by measuring the attitudes and perceptions among the general public. The report identifies the leading sources of stress, common behaviors used to manage stress, and the pervasive impact of stress on our lives. The results of the Stress in America 2022 survey have confirmed that virtually all aspects of our lives have been inextricably changed by Covid 19 and its aftermath.

Since April is National Stress Awareness Month it seems like an excellent time to begin, or revisit lifestyle habits to manage our stress. What may be most worrisome is the feeling that we have little or no control over these stressful situations; however, we do have control over our reactions to these stressors.

Practicing daily stress management techniques and strategies can prevent and/or help us better manage physical or emotional stress-related fallout. Here are 10 easy steps to reduce your reaction to stress:

Take a Deep Breath: The goal of deep breathing is relaxation. To begin, sit in a relaxed position with your eyes closed. Inhale through your nose and fill your abdomen with air. Hold that position for several seconds and slowly exhale. Practice 10-15 minutes each day. Whenever possible, practice your deep breathing, for example, when you prepare your morning coffee or wash dishes. The more you practice the more proficient you will become at avoiding and managing stressful situations. Try this City of Hope deep breathing exercise .
Mindful Meditation: Begin your meditative practice in a comfortable position, seated with your legs uncrossed and your eyes closed. Take a deep breath in (see previous deep breathing recommendations) and slowly exhale. When you exhale, say the word “one” (or another short mantra such as “uhm”) silently to yourself. Repeat this process for at least 10 minutes. If you find your mind wondering, go back to the word “one” and try to refocus your attention on your breathing. Try this guided meditation for stress release .
Bend and Stretch: Yoga , Pilates and Tia Chi are excellent ways to practice deep breathing, meditation and physical relaxation while building strength, balance and flexibility. According to the National Institutes of Health , scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.
Go to Your Happy Place: Visualization, also known as “going to your happy place,” helps you to imagine a scene, place or situation that you regard as safe, restful and happy. Begin in a comfortable position; breath in gently through your nose with your eyes closed. Picture in your mind a place you enjoy, such as the beach, mountains, or waterfalls. Practice your deep breathing technique and slowly visualize the surroundings. Use all of your senses and be mindful of your body releasing its tension. Try this relaxing visualization .
Take a No-News Holiday: Take a break from television, social media and other news sources—just get away. It is great to be informed, but the constant notifications of social challenges or updates of financial gloom don’t make the foundation of a good mental health plan. Limit your news time to once a day or every other day.
Workout with friends: Finding like-minded people who enjoy the physical challenges in the gym is an excellent way to get into shape and release stress as well. From an energizing Zumba class to a demanding boot camp or a grueling spinning class, finding ways to “kick-butt and take names” is great for mental and physical health. Try this high-energy workout music for your home gym.
Take a Break: Just like we need a break from television and social media, we probably can use a break from work as well. If you haven’t had a vacation in the last two years, plan a trip. From a weekend at the beach or a visit to a local park to enjoy Mother Nature at her finest, stepping into nature helps you appreciate and enjoy life’s little pleasures.
Practice Gratitude: If you have never journaled, now is a great time to begin. Get a notebook and each night write down three things that went well in your day. These can be simple things such as (1) I have a good job; (2) I get paid quite well; and, (3) I have a wonderful family who loves me. Each day try to think of more and more reasons why you are thankful. Visit: 101 Daily Gratitude Prompts .
Early to Bed: Try getting 7-8 hours of sleep every night. In their book, Body On Fire , Monica Aggarwal, MD, and Jyothi Rao, MD, explain how lack of sleep leads to poor health. When the circadian rhythm or biological clock is disrupted, the body’s hormones become imbalanced. For example, cortisol, the stress hormone, is our “wake-up” hormone and is naturally peaked in the morning in rhythm with the sunrise. This hormone should wane throughout the day under normal circumstances. “When we don’t sleep, these stress hormones remain at a higher level. Higher levels of stress hormones (chronic distress) over time can lead to inflammation and poor health. Read: Healthy Sleep Habits
Read a Good Book: Getting lost in a great novel is an excellent way to manage stress. When you pour yourself into the life of fictional characters, you forget about your own concerns and live vicariously in the life of the hero, heroine or possibly the villain! Download a book on tape and take a long walking journey down your favorite path. You can begin to unleash all stored-up anxiety and feel the pressures released from your mind and body.

The next time you are feeling as though you are Being Pecked to Death by Ducks, remember that you are not alone! Your daily stress management practices will serve you well.

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

Tue, 13 Dec 2022 16:33:00 GMT

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

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.

“Do ya’ think I’m sexy?” “Do you really need me?” (Part 1)

Tue, 13 Dec 2022 16:22:00 GMT

Do Ya' Think I'm Sexy, Do You Really Love Me? (Part 1)

In Rod Stewart’s hit song, “Do Ya Think I’m Sexy,” he sings, “If you think I’m sexy…. And you really need me, come on baby tell me so.” I realize that this is a quasi-love song but, in my world, it could be written about one of our best friends… fiber !

“FIBER?” I hear you laughing and maybe even thinking I have finally stepped over the edge! Hear me out and you will see why all of us should write a love song about FIBER!

So, what is this love affair with fiber all about? Fiber is naturally occurring carbohydrates found in whole fruits, vegetables, whole grains, beans/legumes, nuts and seeds. You will not find fiber in any animal products. Synthetic or processed fiber is often added to products, e.g., yogurt with added fiber. As you may recall from one of my previous blogs, we have discussed the differences, benefits, and caveats of processed vs. unprocessed foods . Fiber is no exception.

Is naturally occurring fiber, such as the fiber found in whole plant foods, better than processed fiber, such as Metamucil? In his 3-minute video, Prunes vs. Metamucil vs. Vegan Diet , Dr. Michael Greger explains the benefits or more specifically, “outcome” of eating prunes and other naturally occurring fruits and vegetables. Before we get to “which is better,” let’s learn a little more about fiber.

There are two forms of fiber, soluble and insoluble. Both of which are abundant in the plant world and are essential to our overall health.

According to Mayo Clinic , soluble fiber dissolves in water to form a gel-like material. It is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium . Some have called soluble fiber “nature’s broom” as it keeps things moving smoothly through our system and removes unwanted cholesterol from our arteries, which may help to reduce the risk of heart disease .

When most people think of fiber, they probably think about constipation , after all, nearly 60 million Americans suffer from chronic constipation. This is where insoluble fiber becomes your best friend. Insoluble fiber improves the digestive system, increases stool bulk as well as frequency, and can benefit those who struggle with constipation or irregular stools. This type of fiber is found in whole wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes.

What is the best type of fiber to consume? A simple answer, the one that you will eat! The recommended daily dose of fiber is 28 to 38 grams a day based on a 2,000 calorie a day diet. Unfortunately, we fall “exceedingly” short of this goal with only 5% of Americans reaching their recommended daily fiber intake. Put another way, 95% of Americans fall short of their dietary fiber requirements!

So, is “naturally occurring” fiber better than synthetic fiber? The proof is in the toilet! A four-year study of digestive regularity published by The National Health and Examination Study (N-HANES) states, “Vegetarian diets high in fiber-rich, plant-foods have been associated with a higher frequency of bowel movements and softer stools. Thus, vegetarians appear to suffer less frequently from constipation and other bowel disorders.” Dr. Greger’s video of Prunes vs. Metamucil vs. Vegan Diet concurs. Those eating dried plums (a less offensive reference to prunes) faired far better in frequency than that of Metamucil or other psyllium products. However, those following a whole, plant-based diet had more than five times more bowel movements in a week than those consuming Metamucil.

In his book, The Fiber Fueled Cookbook , Will Bulsiewicz, MD, MSCI outlines food consumption of most Americans. Dr. Bulsiewicz quotes the U.S. Department of Agriculture and 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.”

A recent study published in the journal, Nutrient , showed that Americans aren’t eating adequate amounts of whole plant foods. The study states, “The beneficial health effects of consuming healthy dietary patterns rich in dietary fiber from whole plant foods include: improving gut health; lowering elevated LDL-cholesterol; reducing the risk of excessive weight gain and obesity; decreasing cardiovascular disease (CVD), coronary heart disease (CHD) and mortality risks; reducing risks of several cancers, stroke and type 2 diabetes; and, (drum roll) improving the odds for successful aging.”

Wait a minute…if you are thinking that all those health benefits sound good, you are correct. Bravo!! But what about “ …improving the odds for successful aging?” Isn’t aging more about the gene pool that we have inherited from our parents? Successful aging is defined as multidimensional, encompassing the avoidance of disease and disability, the maintenance of high physical and cognitive function, and sustained engagement in social and productive activities. Indeed, heredity plays an important role in aging, but a healthy lifestyle can significantly impact the expression of those inherited genes. Plant based fiber is a major player in a healthy lifestyle and taking a closer look at your daily intake of fiber is a great place to start.

I believe FIBER is pretty darn empowering, exciting, and let’s face it, sexy! So…. “ Do ya’ think I’m sexy?” “Do you really need me? ” YES, and YES—by all means!

Stay tuned. The next PhytoFit, LLC blog will continue this discussion on fiber. We will explore ways you can increase your daily fiber intake, discuss some high fiber foods, and offer some suggestions for incorporating fiber into your healthy lifestyle that will lead you not just good health - but great health! In the meantime, enjoy your delicious, whole-food fruits, vegetables, whole grains, beans/legumes, nuts and seeds! After all, it’s sexy!

Celebrate Mom

Fri, 09 Dec 2022 15:44:00 GMT

I began thinking of Mother’s Day and what special meal I will prepare to honor my Mom. The meals Mom once prepared for our large family were a challenge to say the least. Planning and preparing three-meals a day for a family of nine with four active, growing boys and three girls would be a daunting task for most. My Mom had to plan BIG, make enough food to feed a small army and serve everyone while it was still hot–no small feat! I am proud to say that Mom managed all of these tasks awesomely as she knew her way around the kitchen and our food was great. In our kitchen, we had a large, round table that seated 12 comfortably. In the center was a sizeable lazy susan turntable that would spin almost endlessly during meals. I’m not sure where the term, “lazy susan” originated. Certainly, ours was not lazy; it was a speed demon! Bowls of vegetables and platters of meat were served at mealtime and would literally fly around our dinner table faster than race cars at the Daytona 500. When the food stopped in front

Good Health - A Lifetime Choice!

Fri, 09 Dec 2022 15:40:00 GMT

Good Health - A Lifetime Choice!

For more than 30 years, I have insisted, “Good Health is a Lifetime Choice… Choose Wisely!” Every day we make hundreds of choices that ultimately impact our health. When the “opportunity clock” wakes you (this is Zig Ziglar’s positive psychology, most believe it is an “alarm” clock), do you press snooze or do you jump out of the bed, into your exercise clothes and take off for the gym? Do you choose a healthy breakfast such as a bowl of hot oatmeal with raisins and walnuts? Or do you opt for the “two egg & muffin sandwiches for just $2” under the golden arches? (Spoiler alert, there is nothing healthy about “two for $2” at any fast-food drive-thru!) Then there is Starbucks where you have your choice of 50 different coffee options, from decaf to full lead, cappuccino or Frappuccino? What about caramel drizzle, chocolate drizzle or just plain whipped cream? Choices…we have so many choices and those are all before we begin our workday!

When you look back over the years, do you see how your daily choices have had a profound impact on your health? There is strong evidence to support that consuming a highly processed, high-fat standard American diet (SAD) activates the disease process early in life. Health issues may not be apparent, but they can manifest in the near future.

It reminds me of the man who jumped off the Empire State Building. On the way down, someone yelled to him, “How’s it going?” He smiled and exclaimed, “So far, so good!”

Don’t believe this is just for the older population. In the article, “What to Eat for Better Sex. Dr. Caldwell Esselstyn on How to Eat Now” published in www.TheBeet.com , Dr. Caldwell B. Esselstyn, Jr. explains, “We know that when we do autopsies of GIs who died in Korea—the average age of 20 years old. About 80 percent of them see gross heart disease and you could see it with the naked eye. That study was repeated among young women and men who died of accidents and suicides, more recently, and when they look at coronary arteries, it’s in all these people. It’s ubiquitous. When you go to high school, you get a diploma but you don’t learn to eat. If you are over the age of 17, you already have heart disease. You can decide whether you want to eat this way, but basically, if you don’t cut out animal fat, you have a choice: You can have a heart attack or a stroke. Or both.”

When asked about your health, do you say, “So far, so good?” Looking at national statistics, it’s hard to believe that there are many who can honestly answer, “So far, so good?” Information on the average American adult includes:

· 1 death every 37 seconds is due to heart disease

· 30.4% do not engage in leisure time physical activity

· 42.4% are obese ; 9.2% are severely obese

· 40% have a cholesterol value >200 mg/dL; 12% >240 mg/dL

· 81.6 million adults have prediabetes; 29.1 million have diabetes

So far so good? These stats are not the outcome of one poor meal choice or a missed aerobics class. These are the results of a culture that endorses “have it your way!” We embrace a fast-paced lifestyle, opting for highly processed fast-foods that are packed with sugar, fat and salt.

How can we make better choices that will improve our health and vitality in the future? According to the, NIH News in Health (National Institutes of Health) there are simple steps that when repeated often enough lead to healthy habits:

· Plan. Identify unhealthy patterns and triggers. Set realistic goals. Write down steps to help you achieve them.

· Change your surroundings. Find ways to make healthier choices easy choices. Remove temptations. Work for changes in your community, like safe places to walk.

· Ask for support. Find friends, family, co-workers, neighbors, or groups for support or ask people to join you.

· Fill your time with healthy activities. Try exercise, a favorite hobby, or spending time with family and friends.

· Track your progress. Record how things are going to help you stay focused and catch slip-ups.

· Imagine the future. Think about future benefits to stay on track.

· Reward yourself. Give yourself a healthy reward when you’ve achieved a small goal or milestone, like a massage or personal time.

· Be patient. Improvement takes time, and setbacks happen. Focus on progress, not perfection

Stephen Covey said, “I am what I am today because of the choices I made yesterday.” Let’s put aside the mistakes from yesterday. Start today and strive for a healthier tomorrow. Establish a plan, find the support and imagine a healthier you. Good health is a lifetime choice…choose wisely!

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Do you need a lifestyle and health coach?

· Have you tried making changes in the past, only to fall back on old habits?

· Have you experienced an event or illness that threatens your life?

· Do you want to regain the quality-of-life lost from chronic disease?

· Do you want to prevent a disease that runs in your family?

· Do you need to lose weight…and keep it off for good?

As a certified Lifestyle and Health Coach, I understand the science behind behavioral change and possess the knowledge, experience, and expertise to help you attain and maintain your healthy lifestyle goals. I can help you make those healthy lifestyle choices on your journey to optimal health and vitality. Contact me for a FREE coaching session: debbie@phyto-fit.life or (863) 660-8588 .

Is It Time for a Lifestyle Change?

Fri, 09 Dec 2022 15:33:00 GMT

Is It Time for a Lifestyle Change?

Sandy struggled with an extra 50 pounds most of her life. It wasn’t until she was diagnosed with type 2 diabetes and high blood pressure that she realized she needed some help. She knew that her past efforts with diets and exercise programs were short term and had led her to where she was today, facing serious life-altering diseases. Sandy decided it was time for the help of a health coach and perhaps, a personal trainer.

Tom received a prestigious college football scholarship and was proud to play offensive tackle for the LSU Tigers. For years he ate to maintain those extra pounds needed for his position. Once he left college sports and secured a management position in the corporate world, he found little time for regular physical activity. Within 10 years, he had gained more than 150 additional pounds. Diagnosed with metabolic syndrome, high cholesterol and diabetes, he also faced two knee replacement surgeries. Due to his excess weight, his doctor required that he lose at least 100 pounds prior to knee surgery. Tom realized he need a lifestyle and health coach.

Both Sandy and Tom turned to Debbie Zimmerman, an experienced, knowledgeable, and highly skilled health/lifestyle coach with credentials in personal training and lifestyle/health coaching. Working with Debbie twice a week, Sandy was able to lose 85 pounds, reduce her hemoglobin A1c from over 10 to 5.3 and get off all of her medications. At first, she was limited to walking short distances. Everyday she challenged herself to do a little more. Coaching sessions consisted of longer and longer walks with her coach to discuss weekly goals and to address any nutritional/physical concerns. Due to a shoulder injury, Sandy had avoided resistance training, but soon transitioned safely to hand weights within a few months as her self-confidence increased. Once she experienced a weight-loss plateau that lasted over two weeks. Daunted by her (seemingly) lack of success, Debbie reassured her to “stay the course.” On week three, Sandy experienced a 10-pound loss and was thrilled with her transformation.

Tom started his program using a Fitbit and tracking his steps from less than 1,000 a day to over 10,000 a day. On weekends, he would reach 30,000 steps per day. Tom lost 100 pounds in the first nine months and an additional 65 pounds over the following year. Like Sandy, Tom’s coaching sessions began with short walks while discussing challenges he experienced at work and at home. Although he was experiencing great success, his wife was still preparing unhealthy meals. Tom learned that he was responsible for his health and began making meals for the family. Soon his wife began dropping pounds and showing more support for Tom’s efforts. Due to his tremendous weight-loss success, Tom was able to postpone surgery on his knees.

Today, Sandy and Tom have maintained their weight loss and active lifestyles.

Does this sound familiar?

· Do you need to lose weight…and keep it off for good?

· Do you need a balanced, sustainable fitness program (cardiovascular, strength and flexibility)?

· Have you tried making changes in the past, only to fall back into old habits?

· Have you experienced an event or illness that threatens your life?

· Do you want to regain the quality-of-life lost from chronic disease?

· Do you want to prevent a disease that runs in your family?

· Do you want to know how to prepare healthy meals that will prevent or reverse the major illnesses caused by the standard American diet (heart disease, high blood pressure, diabetes, and many others)

· Do you want to be more physically fit, but don’t know how/where to begin?
If you answered ‘yes’ to any of the questions above, a health/lifestyle coach and personal trainer is right for you. A coaching relationship is different than sharing with family or friends. Your commitment to yourself and your coach increases your potential for completing your goals and reaching your health expectations. With a health & lifestyle coach, you are 70% more likely to reach and maintain your goals.

As your coach, I can help you work through the various diet/exercise trends, the confusing and mixed media messaging, and increase your knowledge of evidenced-based information and practice. I understand behavioral change and how success empowers clients in building confidence and engagement in the process of lifestyle change. From personal training to whole food, plant-based coaching, I can help YOU attain and maintain your optimal health and vitality.

Below is a recent testimonial from Hope Powell.

In December of 2020 I got some of the worst news in my life. My cholesterol was through the roof, my blood pressure was higher than it had ever been, my weight was out of control and my numbers for inflammation (HS-CRP) were so high the doctor ordered another set of blood tests to see what was wrong. That was when I knew I was in grave danger health wise.

I had been listening to Debbie Zimmerman talk about the effects of eating a Whole Food, Plant Based diet for quite some time, but I didn’t want to give up meat. She convinced me to try it and go at my pace to see what I wanted to do. I signed up for her coaching with my daughter who was “on the fence.”

Within a month of changing my eating habits, I was no longer in constant pain. I was, quite honestly, shocked. My knees and shoulders had been hurting me for years. I really thought I was going to have to have some surgery to stop the pain.

My daughter, who is a self-professed carnivore, has been suffering from daily headaches and migraines for 17 years. She has finally had some days with no pain at all.

Both of us were losing weight with no additional effort. Debbie proposed we come to her house for “Boot Camp.” As a retired soldier I am aware of what goes on in boot camp and just kept laughing her off. Finally, I ran out of excuses not to go and went.

Debbie had a plan and she was relentless. We had a large breakfast every morning of oatmeal (or another grain) with berries, flax seed, and herbs. Then we would lift weights (3 or 4 pounders, not 100) and get in some walking. She never went past what I could handle. (She also ignored my whining.) We would have a nutritious lunch of grains, bean burgers, various veggies and some fruit. We would spend time in the afternoon shopping and reading labels. I knew how to read labels but I wasn’t reading enough information to make the wisest choices. We often prepared meals together so I could learn how to use my new SaladMaster cookware. Supper was more grains, veggies and fruit. In the evening we had dessert—yes, a real dessert made from fruits and plants! I was always full and knew my food was prepared without fat of any kind. Everything I ate was delicious.

By the end of my week-long “Boot Camp,” I had lost five pounds, this was in addition to the 11 pounds I had lost over the previous three months. I was able to walk five miles with minimal whining. The weight loss made me happy, but the most amazing part was the lack of pain. No matter how strenuous the exercise we did, I never felt pain the next day. I am over the moon about my experience with Debbie, and look forward to continuing my journey with her by my side. Actually, I’m thinking of going to Advanced Camp this summer!

Hope Powell

Murphy, NC

April 2021

If you want to explore lifestyle and health coaching, now is the time to book a FREE consultation via e-mail ( debbie@phyto-fit.life ), text ( (863) 660-8588 ) or directly on my Facebook page ( https://www.facebook.com/phytofitllc ).

Let’s achieve your goals together!!

Are Sleep (and Silence) Really "Golden?"

Fri, 09 Dec 2022 15:27:00 GMT

Are Sleep (and Silence) Really "Golden?"

“Early to bed, early to rise, makes one healthy, wealthy and wise.” We’ve all heard it before, and the importance of sleep cannot be downplayed or overlooked when it comes to good health. We feel great after a good night’s rest and probably know all too well, the consequences of a night of sleepless tossing and turning. This PhytoFit, LLC newsletter underscores the importance of 7-9 hours of uninterrupted sleep for health benefits and the health risks associated with less-than-optimal slumber. We will also look at some recommendations to help you improve your sleep.

Understanding why “adequate sleep” is important for good health is the first step to improving your sleep. You may recall from previous newsletters the six pillars of lifestyle medicine. Adequate sleep is a critical component of disease prevention, treatment, and reversal.

Lifestyle medicine is the use of evidenced-based lifestyle therapeutic approaches, such as a predominantly whole food, plant-based diet, regular physical activity, adequate sleep, stress management, avoidance of risky substance use and other non-drug modalities to treat, oftentimes, reverse and prevent the lifestyle-related chronic disease that’s all too prevalent in society.

Just how important is sleep? According to the American College of Lifestyle Medicine, Lifestyle Medicine Handbook, the effects of sleep deprivation can be long-term and quite significant. “Not only does it drain a person’s mental abilities, it also places their physical health at substantial risk, as well as dramatically lowers their quality of life. For example, research indicates that sleeping less than six to eight hours a night increases the risk of early death by approximately 12 percent.”

The National Sleep Foundation agrees and outlines appropriate sleep durations as follows:

· Age

· Hours per day

· Newborns

· 14 to 17 hours

· Infants

· 12 to 15 hours

· Toddlers

· 11 to 14 hours

· Preschoolers

· 10 to 13 hours

· School-aged children

· 9 to 11 hours

· Teenagers

· 8 to 10 hours

· Young adults and adults

· 7 to 9 hours

· Older adults

· 7 to 8 hours

Just like oxygen, water and food; our bodies need sleep to repair, recover and rebuild. When a person gets less than optimal sleep (less than 7-8 hours each night), negative health consequences may occur.

The “ Women and Sleep ” publication by the Society for Women’s Health Research states, “…short sleep duration and circadian disruptions are linked to our modern society’s major health problems such as obesity, cardiovascular disease, metabolic disorders, diabetes, stroke, cancer, mental illness and dementia. The evidence is clear that poor sleep and circadian health can have deleterious effects on both mental and physical health.”

In their book, Body On Fire , Monica Aggarwal, MD, and Jyothi Rao, MD, explain how lack of sleep leads to inflammation and poor health. “Circadian rhythms are the biological, physical, and behavioral changes that occur with a 24-hour sleep/wake cycle. This circadian rhythm is set to environmental cues, such as the rising and setting of the sun.” When the circadian rhythm or biological clock is disrupted, the body’s hormones become imbalanced. For example, cortisol, the stress hormone, is our “wake-up” hormone and is naturally peak in the morning in rhythm with the sunrise. This hormone should wane throughout the day under normal circumstances. “When we don’t sleep, these stress hormones remain at a higher level. Higher levels of stress hormones (chronic distress) over time can lead to inflammation.” (For more on circadian rhythm, visit: https://www.sleepfoundation.org/circadian-rhythm .)

Dr. Neal Barnard discusses the importance of sleep on the brain in his book, Power Foods for the Brain . “As you doze-off to sleep and your brain no longer has to pay attention to your conscious life, it can file away the experiences of the day, reset your emotional balance, shore-up your pain control, and generally tidy up,” he writes. Dr. Barnard explains, “Sleep is when memories are consolidated, like files being neatly stored in a filing cabinet. If your sleep is disturbed, your memory ‘files’ remain in a jumble and you’ll have trouble coming up with names and words you need.”

As we continue to learn more about the critical role that sleep plays in our health and wellbeing, here are some recommendations for improving your sleep from the National Institutes of Health:

Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends or when you are traveling.
Avoid napping in the late afternoon or evening. A short nap (15 to 30 minutes) early in the afternoon can be refreshing, but longer naps may keep you awake at night.
Develop a bedtime routine. Take time to relax before bedtime each night. Read a light book, listen to soothing music, or soak in a warm bath.
Try not to watch television or use your computer, cell phone, or tablet in the bedroom. The light from these devices may make it difficult for you to fall asleep. Alarming or unsettling shows or movies, like horror movies, may keep you awake.
Keep your bedroom at a comfortable temperature. Temperature fluctuations can hinder sleep. Do not make it too hot or too cold, and keep it as quiet as possible.
Use low lighting in the evenings and as you prepare for bed.
Exercise at regular times each day, but not within 3 hours of your bedtime.
Avoid eating large meals close to bedtime—they can keep you awake.
Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and chocolate) can keep you awake.
Remember— alcoho l won’t help you sleep. Even small amounts make it harder to stay asleep.

Sleep has always been very important to me. As I continue my personal journey in pursuit of optimal health and wellbeing, improving my sleep habits is paramount. Perhaps Thomas Dekker said it best, “Sleep is the golden chain that binds health and our bodies together.” Let’s see if we can build stronger chains and a stronger foundation of health by learning and practicing better sleep hygiene. If you have any recommendations for me or our readers, please be sure to share via email: debbie@phyto-fit.life .

Give Your Valentine "Food Of The Gods!"

Fri, 09 Dec 2022 15:15:00 GMT

Give Your Valentine "Food of the Gods!"

Valentine’s Day is upon us! Everywhere you go, you see fabulous displays of heart-shaped candy boxes to treat your favorite Valentine. It is estimated that 58 million pounds of chocolate will be sold just this week leading up to Valentine’s Day. That represents estimated sales of over $345 million!

As a self-proclaimed chocoholic, I have often questioned how this seemingly-sinful indulgence can fit into my whole food, plant-based lifestyle without remorse? I combed the world-wide-web, searched dozens of sites to glean all of the health benefits found in chocolate. The good news is that there are several reasons to cautiously engage! But first, a few trivial facts.

Chocolate is made from the seeds of the tropical Theobroma cacao tree, which literally translates to “food of the gods” (Theo meaning “god” and broma meaning food.) Information on chocolate dates back to 1000 BC. The cacao bean was once worshiped by the Mayan Indians for is medicinal purposes such as curing dysentery (gastrointestinal disorders). It was also known for its psychoactive and stimulating effects. Chocolate was reported to have restorative properties, much like the “fountain of youth.” The Emperor Montezuma reportedly drank 50 goblets a day of this bitter liqueur and Casanova took this “food of the gods” before bedtime as a subtle aphrodisiac.

Knowing modern science has progressed significantly over the last two to three thousand years, can we find some truths in these health claims? Let’s identify some of the naturally occurring phytonutrients found in the cacao bean that make it so amazing.

Chocolate is a plant-based food, derived from cocoa beans, found within the pod-like fruits of the cacao tree. Cocoa beans are processed, crushed, roasted and turned into a chocolate powder or solids that contains flavanols. One such flavanol is quercetin, a powerful antioxidant with antiviral, anti-inflammatory and anticarcinogenic activity. Quercetin has been shown to be protective against free radical damage associated with oxidative stress.

Cocoa beans are a rich source of polyphenols, which are also antioxidants that help keep us healthy and protect against various diseases. Polyphenols are found in other plant sources such as blueberries, lemons, green tea, garlic and broccoli to name a few.

Research studies have been conducted to test the theory that flavanols and polyphenols found in cocoa and dark chocolate are beneficial to the heart. One study focused on the effects of phytonutrients in reducing low density lipoprotein (LDL) oxidation. The results published in http://www.pubmed.com were affirmative,” Cocoa and dark chocolate may favorably affect cardiovascular disease risk….by reducing LDL oxidation….”

Now that we know LDL can be positively impacted by consuming dark chocolate or cocoa, can it also impact endothelial function? The endothelium is a layer of cells lining the blood vessels whose job it is to regulate the tone of blood vessels and blood flow via nitric oxide production.

The objective of one study was to investigate “the effects of flavonoid-rich dark chocolate on endothelial function, measures of oxidative stress, blood lipids, and blood pressure in healthy adult subjects.” The results were mixed for those of us who were hoping for a “YES!” The study concluded, “…flavonoid-rich dark chocolate improved endothelial function…in healthy adults.” But, “NO changes in oxidative stress measure, lipid profiles…were seen.” That is still good news as improved endothelial function increases heart function and blood flow through-out the body.

Rejoice all of my chocolate-loving friends! Yes, there are health benefits in our dark chocolate. Unfortunately, for those who love milk, semi-sweet or white chocolate, the story is bitter sweet. These treats contain fewer essential phytonutrients and are packed with saturated fat, sugar, milk and other ingredients that diminish their health benefits.

We aren’t sure if cocoa was the substance that gave Montezuma his revenge. Nor do we know if it was the priceless aphrodisiac that made Casanova so famous. However, it could also be the indulgence that potentially negates all of our healthy lifestyle practices. Eat cautiously!

Get Ready For Super Bowl 55

Fri, 09 Dec 2022 15:10:00 GMT

Get Ready for Super Bowl 55

“Can a predominantly plant-based diet make a difference in your biological age? You be the judge.”

Be Prepared for Super Bowl 55

The excitement surrounding Super Bowl 55 intensifies! For the first time in history, a competing team will play the big game on home turf. Just in case you haven’t been privy to the news…it’s our Tampa Bay Buccaneers hosting the Kansas City Chiefs in the big game. Go Bucs!

The Bucs haven’t scored a playoff opportunity since 2007—several years after their Cinderella appearance at Super Bowl XXXVII in 2003, where they won! Is it our new coach who is making a tremendous difference, our new quarterback or just peaking at the right time? Maybe a combination of things!

When the Bucs win Super Bowl 55 this week (we are optimistic), Coach Bruce Arians will be the oldest head coach (68) to win a Super Bowl. Tom Brady will raise the bar once again as the oldest quarterback in history to win a Super Bowl at the age of 43. (By the way, that title already holds Brady’s name from his Super Bowl 53 win at the age of 41.) There are many “record-breaking” opportunities in this upcoming week as the two teams meet head to head. I’m certainly not a football statistician nor am I an arm-chair quarterback, but I do want to point out an influencing factor that makes this game so exciting to me. Tom Brady enjoys a predominantly plant-based lifestyle!

In the documentary, The Game Changer, many professional athletes touted the benefits of a plant-based nutrition plan. Their claims were numerous, from being able to train harder with shorter recovery time to having a competitive edge over their opponents. What is it in a plant-based diet that makes so many athletes excel? Let’s discuss a few advantages of a plant-based lifestyle:

Improved sense of well-being. Although well-being is an elusive term, those enjoying a whole food, plant-based lifestyle have “…less obesity, high blood pressure, hyperlipidemia (elevated total and LDL cholesterol), heart disease, diabetes, dementia and many cancers, including colon and breast,” according to D. Enette Larson-Myer, PhD, RDN, and Matt Ruscigno, MPH, RDN, in their book Plant-Based Sports Nutrition. They explained, “Vegetarian, or plant-based diets appear to be more advantageous over omnivorous, or meat-containing, diets for promoting health and longevity….”

Reduced inflammation: We all know that inflammation is an immune response that helps our bodies heal or repair. No matter if you are a weekend warrior or an NFL quarterback, there are always risks for cuts, sprains, overuse, contact injuries and lots of pain. Consuming an anti-inflammatory diet can make a big difference in the healing process according to Larson-Myer and Ruscigno. Their recommendations include:
Lowering the ratio of omega 6 to omega 3 fatty acids. Maintaining adequate vitamin D by either spending time in the sun or with supplementation.

Consuming a diet rich in fruits, vegetables, fresh herbs and spices.

Drinking tea instead of coffee as tea contains antioxidants and polyphenols that may contribute to the anti-inflammatory process.

Selecting whole grain carbohydrates—those with the bran, germ and endosperm—and avoiding their refined counterparts such as all-purpose flour or white rice.

Avoiding excess alcohol consumption as it can lead to inflammatory markers in the blood.

Enhanced strength and endurance. A comparison of Yale athletes showed that those who abstained from meat had “…far greater endurance compared to those accustomed to the ordinary American diet….,” according to Dr. Michael Greger in a video on his website at NutritionFacts.org. Dr. Greger outlines three different comparisons in the study—one focused on muscular strength, one on endurance and the last on recovery. At the end of the study, the Yale professor concludes that he, “…has shown definitely the inferiority in strength and endurance tests of meat eaters compared to those who do not eat meat.”

Breaking Traditions

Fri, 09 Dec 2022 14:42:00 GMT

Breaking Traditions

As the New Year unfolds, I encourage you to rethink “resolutions” for yourself. After all, the majority of Americans aren’t too successful when fulfilling their promises of change. As Albert Einstein so eloquently stated, “Insanity is doing the same thing over and over and expecting different results.” A study published in the Journal of Clinical Psychology reports 29% have fallen away from their New Year’s resolutions in the first two weeks; 36% after one month; and, a whopping 54% within six months. This year I recommend adopting “healthy habits” that can lead you to positive lifestyle changes. Once we have adopted lifestyle changes, success will follow. Remember too, that healthy habits don’t happen overnight. Actually, it may take up to three months for an activity to become a habit.

According to Forbes Magazine, the top-five New Year’s Resolutions for 2020 included four which are related to personal health, including: Eat Healthier; Be More Active; Lose Weight; and, Improve Mental Wellbeing. You may recall in my December newsletter, Lighten Up Your Holiday, I discussed in detail the importance of exercise and I encouraged you to strive for at least 30 minutes of physical activity each day. Years ago, I designated mornings as “my time.” The reasoning is simple, I have more control over my morning hours! My routine will vary and include aerobic activities, such as walking or elliptical work, strength training and stretching. This morning routine is a healthy habit that I encourage you to adopt.

To make it easy, here are a few healthy habits (HH) to help facilitate your morning exercise practice:

· HH 1: Prepare the night before. Fill a water bottle to take with you to the gym. Squeeze a fresh lemon or lime in your water so that you can get a daily-dose of vitamin C while exercising. Place the water bottle in the refrigerator so it will be ready for when you walk out the door.

· HH 2: Make a pre-workout meal if necessary. Based on how much time you plan to spend exercising, you may want something light to eat. This can be as simple as a banana or apple on the way out the door. Caution: if you make this more than a snack, you may have trouble while exercising such as cramps or nausea.

· HH 3: Gather your workout gear the night before. I line-up my shoes and clothing in the bathroom each night so I can get dressed quickly and quietly in the morning. This eliminates any hassle and I can be ready to walk out of the house within 10 minutes of waking. However, if you are one who exercises after work, put your exercise gear in the car the night before. Going home can present distractions and procrastination can occur.

· HH 4: Set your alarm clock. If you are used to sleeping in, an alarm clock may be necessary to kick-start your morning. If you are one who enjoys pressing the “snooze” button, you may want to reposition your alarm clock so you actually have to get out of bed to turn it off.

These four simple healthy habits will get you out the door each and every morning if you practice them daily. Notice that I only gave you four HH to avoid overwhelming you. Many times, we have great intentions, jump in full-force, and then fail because it is too much to sustain. Or, we may have several resolutions that require a lot of planning and organization to actually make them work…and we fail. These simple healthy habits are a great step to physical activity. Now, let’s put them in action.

Chocolate Holiday Nice Cream

Wed, 07 Dec 2022 15:20:00 GMT

Chocolate Holiday Nice Cream

Source: www.PhytoFit.com Serves 4 Ingredients: 4 bananas, peeled, sliced and frozen 2 tablespoons natural almond butter 3 tablespoons Hershey’s Special Cocoa powder 3-4 sliced dates 1/2 teaspoon vanilla extract Dairy free chocolate chips for topping (optional) Chopped walnuts (optional) Instructions: 1. Add half of the frozen bananas and the next four ingredients to a high-speed blender or food processor. Begin processing, scraping down sides along the way. Gradually add the remaining bananas and blend till smooth. 2. Note, the more you blend, the softer (and soupier) the nice cream becomes. Do not over blend. Serve immediately for “soft serve.” This can be refrozen in individual 1/2-cup containers for a quick dessert.

Carrot & Chickpea Soup

Wed, 07 Dec 2022 14:39:00 GMT

Serves 6 Prep & Cooking Time: 60 minutes

Ingredients

1 onion, chopped 6 carrots, sliced 1 tablespoon chopped garlic 4 cups low-sodium vegetable broth 1 can low-sodium garbanzo beans (drained & rinsed) 4-5 dates chopped 1 teaspoon Mrs. DASH or other salt-free seasoning 2 tablespoons ginger paste Chives or roasted pumpkin seeds as topping

Instructions

1. In a 3-quart sauce pan over medium heat, sweat onions until translucent. Add sliced carrots and garlic; sauté for approximately 5 minutes.

2. Add broth, beans, dates, Mrs. DASH and ginger paste. Cover and bring to a boil over medium-high heat. Decrease the heat to low and simmer for 25 minutes, or until the carrots are soft.

3. Carefully transfer the soup to a blender and process until smooth.

4. Serve hot, garnished with chives or roasted pumpkin seeds.

Yummy Chocolate Bran Banana Bread

Tue, 06 Dec 2022 19:50:00 GMT

Yummy Chocolate Bran Banana Bread

Reports on chocolate date back several centuries. There are varying claims regarding its medicinal purposes, such as it having anti-inflammatory properties and its ability to reduce blood pressure. Chocolate comes from the cacao pod, which is grown on the Theobroma cacao tree. Translated, the Greek word, Theobroma, means “Food of the gods.” The Mayan and Aztek Indians believed it was a “Gift from the gods.” Nevertheless, it has been known as an aphrodisiac, but those claims have yet to be confirmed. It has been shared that Casanova and Montezuma both believed in its stimulating powers, and drank copious amounts of the then-liquid brew. Today, the global chocolate market exceeds $1 billion, and Valentines Day is one of its busiest seasons. (Maybe Casanova was on to something!)

Recipe by Debbie Zimmerman

Yummy Chocolate Bran Banana Bread

Ingredients:

2 cups All Bran Buds Cereal

3 tablespoons ground chia seeds

2 cups King Arthur Organic Whole Wheat Flour

¾ cup cocoa

1 tablespoon baking powder

1 teaspoon baking soda

4 medjool dates

2 cups almond milk

4 large ripe bananas

1/2 cup organic maple syrup

1 tablespoon vanilla extract

Instructions:

1. Preheat oven to 350 F. Prepare 2 glass loaf pans or a 9” x 13” casserole dish with a little oil. Line the bottom and sides with parchment paper for easy.

2. In high-speed blender jar, crush All Bran Bud Cereal, leaving a quarter of the Buds whole. Pour into mixing bowl and add chia seeds. Sift together whole wheat flour, cocoa, baking powder and baking soda. Sift into bran mixture.

3. In the blender jar, add almond milk and dates. Process until dates are almost dissolved. Add bananas, maple syrup and vanilla extract. Blend well.

4. Pour banana milk mixture into flour; using mixer, blend well. The batter should be thick. If necessary, add more milk. Pour batter into prepared pans. Bake approximately 45 minutes or until done; do not overbake. Remove from oven and allow to cool. Lift the bread using the ends of the parchment paper

Yellow Lentil Soup with Sweet Potatoes & Gingered Carrots

Tue, 06 Dec 2022 19:47:00 GMT

Yellow Lentil Soup with Sweet Potatoes & Gingered Carrots

Ingredients: 1-1/2 cups dry yellow lentils (washed) 6 cups vegetable broth 1 medium sweet potato cubed 1 medium red onion chopped 3 medium carrots sliced 1 teaspoon cumin 1 teaspoon turmeric 1 teaspoon curry 1 teaspoon chili powder 2 tablespoons fresh parsley chopped 4 tablespoons fresh ginger, peeled and chopped (divided) 1/2 tablespoon of extra virgin olive oil 1 medium carrot julienned 1 medium red onion julienned 1-2 tablespoon(s) pure maple syrup

Instructions: 1. Wash and drain yellow lentils. Pour into a soup pot and add vegetable broth. Place on medium high heat and add sweet potatoes, carrots and tomatoes. 2. In the meantime, sweat onions on medium low heat for 6-8 minutes until translucent. Add chopped garlic and 2 tablespoons ginger and sauté for 2-3 minutes stirring so that the garlic does not burn. Add tomato paste and seasonings. Stir ingredients together adding water to form a paste. 3. Once the onion mixture has cooked about 10 minutes, add this to the pot of boiling lentils. Cook until lentils and sweet potatoes are tender about 40 minutes total. 4. In a skillet, heat the extra virgin olive oil. Add julienned onions and stir-fry 5 minutes. Then add the julienned carrots and chopped ginger. Stir-fry an additional 3 minutes; add the maple syrup. Caramelize the veggies for a couple of minutes. 5. To plate, pour the lentil soup into a bowl and top with caramelized carrots. Serve with pita bread or naan.

Super Bowl LV Burger

Tue, 06 Dec 2022 19:42:00 GMT

Super Bowl LV Burger

Inspired by Blue Zone Kitchen Cookbook

Serves 4

Ingredients:

1 cup cooked sweet potato peeled & mashed

1 cup black beans drained & mashed

1-1/2 – 2 cups rolled oats

4 ounces baby portabella mushrooms, chopped

1 small red onion, chopped

1 tablespoon balsamic vinegar

1/2 teaspoon salt

2 teaspoons onion powder

1 teaspoon garlic powder

1 teaspoon ground cumin

1 teaspoon smoked paprika

1/2 teaspoon black pepper

1/2 teaspoon chipotle powder, optional

4 whole wheat burger buns

Instructions:

● Preheat oven to 350°

● In a skillet on low heat, sauté chopped onions and mushrooms until they begin to sweat. Once sweating, increase the heat to medium temperature and cook until both are very dry. Add vinegar to the skillet to deglaze; allow moisture to evaporate.

● In the meantime, coarsely grind oatmeal in blender or food processor; set aside.

● In a food processor, combine the sweet potato, black beans, onion/ mushroom mixture, salt, and spices; incorporate the ground oats.

● Let mixture rest for 5 minutes to absorb extra moisture. Form the mixture into 4 patties.

● Bake at 350° for 30 minutes flipping burgers after 20 minutes.

Rainbow Salad with Farro

Tue, 06 Dec 2022 19:38:00 GMT

Rainbow Salad with Farro

Serves: 4-6
Ingredients:

1 cups farro,

uncooked 2 cups low sodium vegetable broth 1 cup water

1 quart baby spinach or kale 2 cups shelled edamame or English peas

1/2 cup diced red bell pepper

1/2 cup dice d orange pepper

1/4 cup chopped red onion 1/2 cup white raisins

1/4 cup lime juice

4 tablespoons balsamic vinegar

1 cup fresh or frozen pineapple, diced Fresh spinach or kale (optional)

Instructions:
In a 3-quart saucepan, combine the farro*, vegetable broth and water, bring to a boil. Reduce heat to low, cover and simmer for 45-50 minutes or until tender. Rinse and drain farro; allow to cool. Transfer farro to a mixing bowl and stir in remaining ingredients. Chill 1-2 hours before serving. Serve on a bed of spinach or baby kale.

*To quicken the cooking process, soak farro overnight covered in water just as you would dry beans.

Rainbow Smoothie

Tue, 06 Dec 2022 19:33:00 GMT

Rainbow Smoothie

Makes 2 servings

Ingredients:

12 ounces almond milk (or other plant-based milk)

2 cups baby spinach, kale or arugula

1 cup frozen mango

1 cup frozen raspberries (may substitute blueberries or cherries)

1 apple deseeded with skin

4 ounces silken tofu

4 tablespoons ground flaxseed meal

Optional: “Extras”

1/4 teaspoon turmeric with a pinch of black pepper

1/4 teaspoon ginger

1 tablespoon cocoa

1-2 teaspoons nut butter or PB Powder

Instructions:

Place all ingredients in the blender jar in the order listed. Blend on high for approximately 1 minute. Time may vary based on the type of blender you are using. Divide into two servings and enjoy.

PhytoFit Salad

Tue, 06 Dec 2022 19:29:00 GMT

PhytoFit Salad

Serves: 6

Preparation Time: 20 minutes

Ingredients:

For the Slaw:

2 cups shredded raw green cabbage

2 cups shredded raw purple cabbage

1 cup shredded apples

1 cup shredded pear

1 cup shredded raw beets

1 cup shredded raw carrots

1/2 cup raisins, craisins or dried cherries

Zest of one lemon Juice of one lemon

Instructions:

Shred and combine all slaw ingredients in a large bowl. Add zest and lemon juice to protect apples and pears.

3-2-1 Salad dressing:

3 tablespoons of favorite balsamic vinegar

2 tablespoons of Dijon mustard

1 tablespoon of pure maple syrup

Instructions: Mix salad dressing ingredients in a bowl on dressing jar. I used a reusable plastic “ketchup” bottle and shake vigorously. Dressing will stay in the refrigerator for 7- 10 days (if it lasts that long!).

Whole Grain Blueberry Pancakes

Tue, 06 Dec 2022 19:25:00 GMT

Whole Grain Blueberry Pancakes

Makes 10 4” pancakes

Ingredients:

1 cup whole wheat flour

3/4 cup rolled oats

1/4 cup course-grind cornmeal

1/4 cup ground walnuts

1/4 cup flaxseed meal

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 cup unsweetened applesauce

2 cups unsweetened plant-based milk

2 tablespoons of vinegar

1 cup blueberries, fresh or frozen

Instructions:

1. In a medium bowl, stir together the whole wheat flour, oats, cornmeal, walnuts, salt, baking powder, and baking soda. In a separate bowl, mix plant-based milk with vinegar. Allow to set for a minute. Add applesauce to milk mixture, stir together. Pour milk mixture into dry ingredients; mix well.

2. Heat a skillet over medium heat; add a light coat of cooking spray. Pour about 1/3 cup of batter per pancake onto the skillet. Cook until bubbles begin to form in the center, then flip and cook until browned on the other side.

Warm Blueberry Syrup

1 cup of frozen blueberries

1 tablespoon pure maple syrup

1 cup of water

1 teaspoon corn starch

In a small sauce pan, add blueberries, maple syrup and water; allow to boil 2-3 minutes. Meanwhile, dissolve the corn starch in 1 tablespoon of cold water. Add to boiling blueberries. Allow to simmer 2 minutes.

Garlic & Herb "Cheese" Spread

Tue, 06 Dec 2022 19:21:00 GMT

Garlic & Herb "Cheese" Spread

Ingredients: 1 12.3 ounce package extra firm silken tofu 1/2 cup garbanzo beans (rinsed and drained) 2 1/2 tablespoons fresh lemon juice 2 tablespoons nutritional yeast 1/4 cup of vegetable broth or as needed 1/4 teaspoon garlic powder 1/2 tablespoon finely chopped fresh parsley 1/2 tablespoon finely chopped fresh thyme 1/2 tablespoon finely chopped basil 1 shallot, minced

Instructions: Place the tofu, beans, lemon juice, nutritional yeast and garlic powder in a food processor and process until smooth adding small amounts of vegetable broth to reach proper consistency. Once smooth, add herbs and minced shallot and “pulse” until well incorporated.

DebZ's Cheesy Veggie Boat

Tue, 06 Dec 2022 19:16:00 GMT

DebZ's Cheezy Veggie Boat

Serves 6

Ingredients:

3-4 small spaghetti or delicata squash, seeds & membrane removed

1 sweet onion chopped

1/2-pound shiitake mushrooms chopped

1/4 cup low sodium vegetable broth

2-3 cloves of garlic

1/4 cup fresh, chopped parsley

3 carrots chopped

1 jar low-fat marinara Sauce

1 pound broccoli fleurettes

Nutty Parm:

1/2 cup nutritional yeast

1/2 cup walnuts

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1 teaspoon Italian seasoning

Instructions:

Boats: Prepare squash by slicing in half lengthwise, removing the seeds and its membrane. In a shallow roasting pan with 1/2 inch of water, place squash flesh side down in water. Cook in 350-degree oven for 45-60 minutes or until tender. Remove from oven. Carefully remove from the water and allow to cool enough to handle.

Sauce: Sauté onions and mushrooms in vegetable broth until tender. Add garlic, parsley, marinara sauce and broccoli. Cook on medium heat until broccoli is tender. Remove from heat.

Once the squash has cooked and cooled, place each squash on a cookie sheet lined with parchment paper. If you are using spaghetti squash, take a for a rake down the length of the squash and shred the flesh so it looks like spaghetti. (Leave the spaghetti in the cavity. Fill each cavity with broccoli/vegetable sauce and top with nutty parm. Bake in the oven for 30 minutes.

Nutty Parm: Place all ingredients in a blender and turn on high until coarsely ground. This texture should resemble parmesan cheese.

Chocolate Pumpkin Muffins

Tue, 06 Dec 2022 19:11:00 GMT

Chocolate Pumpkin Muffins

Servings: 12 muffins

INGREDIENTS: 1/2 cup unsweetened cocoa powder 2 cups whole wheat flour 1-1/4 teaspoons Pumpkin Pie Spice* (see below) 1 teaspoon baking soda 1/2 teaspoon salt 2 tablespoons ground flax meal 1/2 cup plant-based milk (soy, almond, oat, etc.) 1/4 cup unsweetened applesauce 1-1/2 cups cooked or canned pumpkin puree (not canned pumpkin pie) 3/4 cup chopped dates 1/3 cup organic maple syrup 1 teaspoon pure vanilla extract 1/4 cup non-dairy dark chocolate chips (optional)

INSTRUCTIONS: Preheat the oven to 350°F. Line muffin pan with parchment paper. • Sift together flour, cocoa powder, cinnamon, nutmeg, ginger, cloves, baking soda, and salt in a large mixing bowl. After sifting, add your ground flaxseeds to dry ingredients. • In a blender, puree plant-based milk, pumpkin, applesauce, chopped dates, maple syrup, and vanilla. • Fold the pureed pumpkin mixture in with the dry chocolate flour mixture. • Spoon the batter into prepared muffin cups. • Bake for 20-25 minutes. Stick a toothpick into the center of the muffin to check for doneness. • Remove the muffins from the oven. Let it cool for 10 minutes and remove from the pan. Enjoy

Serving size: 1 muffin

Nutrition: Calories: 146; Carbs: 31g; Fat: 1; Protein: 4g; Sodium: 115mg; Sugar: 8g; Fiber: 5g

Cherry Pomegranate Nice Cream

Tue, 06 Dec 2022 19:06:00 GMT

Cherry Pomegranate Nice Cream

Serves: 4

Ingredients:

1/4-1/2 cup pomegranate juice

2 cup frozen sweet cherries

2 frozen bananas

3 tablespoons pure maple syrup

1 teaspoon pure vanilla bean powder or alcohol-free vanilla extract

2 tablespoons ground flax seeds

Instructions:

Blend all ingredients in a high-powered blender until well incorporated. Be careful not to over process. Add additional pomegranate juice if necessary.

Cheesy Broccoli & Mushroom Casserole

Tue, 06 Dec 2022 19:02:00 GMT

Cheesy Broccoli & Mushroom Casserole

Serves: 6

Preparation Time: 30 minutes

Ingredients: 2 pounds of broccoli florets 12 ounces mushrooms, sliced 1 large onion, thinly sliced

Sauce: 5 ounces extra firm silken tofu 1-1/4 cup unsweetened soy or almond milk, or more if needed to adjust consistency 1/2 cup nutritional yeast 6 large garlic pods 1 teaspoon onion powder 1 teaspoon garlic powder 1/4 teaspoon black pepper, or to taste 1/4 teaspoon cayenne pepper 1/4 teaspoon smoked paprika

Topping: 1/4 cup whole grain bread crumbs Nutty Parm ( optional)

Instructions: Preheat oven to 350 F.

Beans: Blanch broccoli in boiling water for 2-3 minutes. Drain and set aside.

In a large skillet, sauté in water onions till tender; add mushrooms and cook until they have lost most of their liquid. Add broccoli to onion/mushroom mixture. Fold mixture into a 9” x 9” baking dish.

Sauce: Add sauce ingredients to a blender; blend until smooth. Pour sauce over broccoli mixture. Top with bread crumbs. (Optional) Nutty Parm *

Bake uncovered at 350 degrees until bubbly, about 40 minutes.

Nutty Parm 1/2 cup walnuts 1/2 cup nutritional yeast 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon Mrs. DASH garlic & herbs ¼ teaspoon chili powder Pinch of salt (optional)

Blend all ingredients in a high-speed blender or food processor. Mix or pulse until finely ground. Can be safely stored in the refrigerator for up to one month.

Chocolate Nice Cream

Tue, 06 Dec 2022 18:52:00 GMT

Chocolate Nice Cream

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Carrot Cake Overnight Oats

Tue, 06 Dec 2022 16:00:00 GMT

Carrot Cake Overnight

Mornings are usually a rush and having a grab-and-go breakfast is a great way to reduce any possible stress if running late. Overnight oats can be prepared on Sundays and will hold all week until you are ready to enjoy. I like making enough for several days so that I don’t have to think much in the morning. This recipe is dedicated to my father, Jerry Kent, who always “celebrated” a special occasion with a carrot cake!

Carrot Cake Overnight Oats

By Debbie Zimmerman

Servings: 1

Ingredients:

1/2 cup old fashion oats

1/4 cup grated fresh carrots cooked

2 tablespoons raisins

2 tablespoons crushed canned pineapple

1/4 teaspoon cinnamon

1 tablespoon chia seeds ground

1 teaspoon ground walnuts (optional)

3/4 cup of plant-based milk (soy, almond or cashew)

Instructions:

In a pint-sized jar with a lid, begin to layer ingredients in the order listed adding your plant-based milk last. Seal with a lid and place in the refrigerator until ready to each. Before eating, stir all the ingredients until well mixed. You can enjoy these overnight oats without cooking or can pour into a bowl and heat for two minutes. Can hold in the refrigerator 5 days.

Socialization: The Foundation for Health and Happiness

Sat, 03 Dec 2022 18:57:00 GMT

Socialization: The Foundation for Health and Happiness

How do we develop and maintain social connectedness and engagement? How can we develop a sense of purpose and prevent loneliness? Forming social connections and relationships are the key according to ACLM. Some recommendations include:

Volunteer: Helping others to improve their health and happiness affords you the opportunity to meet others and increase your self-confidence
Connect with a community resource center to find local options
Find online or community groups who share your interests. https://www.meetup.com/ or Facebook groups are great places to start
Join a religious or spiritual group
Help at a local animal shelter or adopt a pet to connect with other animal lovers
Go to local sporting events, music performances, lectures or art displays
Help organize community events by joining a steering committee or board
Attend community celebrations like parades or walks
Take a course at your local library or community college
Ask your employer for ways to increase social connections at work