The Microbiome and Its Influence on The Body.

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Gut health is a hot topic right now and for good reasons! Feeding our gut microbiome is crucial for optimal health.

The gut microbiome influences all aspects of human function: immune responses, detoxification processes, neurotransmitter and hormone production, nutrient absorption, libido, mood, memory and even the clarity of our thoughts. The microbiome has a direct impact on metabolism because it affects how the liver and muscles store and use energy. It also influences the insulin sensitivity of cells to regulate blood sugar levels, appetite and weight gain.

Diet can improve the well-being of the microbiome. You can eat prebiotics, which feed the present gut bacteria, and probiotics, which contain live microbes. Choosing both options can keep your microbiome diverse and well fed.

Prebiotics include raw garlic, raw red onion, leeks, bananas, peas and dandelion greens.

Probiotics include naturally fermented cabbage, kimchi, tempeh, miso and apple cider vinegar. They add diversity because each strain of bacteria has different metabolic and immunological functions.

Choosing a primarily plant-based diet with a conscious effort to feed your microbiome is the most effective way to strengthen your body’s anti-inflammatory defense. (Check out our previous post on inflammation in the body and how to prevent it!)

Many of the foods we eat, especially vegetables, can help us deal with the double-edged sword of inflammation.

Anti-Inflammation, Prevent Chronic Disease and Live a Healthy Life

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Anti-inflammatory diets are all the buzz around the wellness scene, but an anti-inflammatory approach to eating is much more than just a new fad diet. With inflammation being at the root of nearly every single disease seen today, it’s our job to do everything we can to stop any underlying inflammation. Lowering your total inflammatory load is one of the best things you can do to promote better health. 

So, what is inflammation in the body? Inflammation is a vital part of the immune system’s response to injury and infection. It is the body’s way of signaling the immune system to heal and repair damaged tissue, as well as defend itself against foreign invaders, such as viruses and bacteria. Chronic inflammation has been linked to certain diseases such as heart disease or stroke, and may also lead to autoimmune disorders, such as rheumatoid arthritis and lupus. A healthy diet and lifestyle can help keep inflammation under control. 

Not sure if you have inflammation in the body? Here are the top 5 signs that you might have chronic inflammation.

#1 Chronic Fatigue
If you find yourself at work and the caffeine rush never kicks in, it may be time to look at the root cause and if chronic inflammation is playing a role. Fatigue is closely associated with inflammatory conditions like arthritis, chronic pain and even depression, which have all recently been linked to inflammation. 

#2 Digestive Distress
Does upset stomach, indigestion, nausea or constipation all sound too familiar? Chronic inflammation may be the culprit. With some inflammatory digestive conditions like, inflammatory bowel disease, colitis and gastritis, these have all been associated with serious inflammation occurring in your GI tract. 

#3 Weight Gain
If you feel like you have been putting in the extra work but not shedding those last few pesky pounds, inflammation might be hindering your hard work. How does this affect weight loss? Consuming inflammatory foods like, sugar or fried fast food feeds inflammation to go haywire. Chronic inflammation can lead to weight gain and worse, chronic disease. Not only unhealthy foods can cause inflammation. Some healthy foods can trigger an immune response and a firestorm of inflammation in your body. It is important to uncover any foods that your body is sensitive to. 

#4 Chronic Pain
Chronic pain is a big sign of an underlying chronic inflammation. Any sign of chronic pain is a reason to practice daily self-care, enjoy more anti-inflammatory foods and cut out the inflammatory mainstream nonsense. 

#5 Poor Immune Health
If you find yourself constantly getting sickness that goes around chronic inflammation may be to blame again. When your body is in an inflammatory state, your immune system suffers. 

With lower inflammation, comes improved health. If you have any sign of chronic inflammation, there is no better time than now to get your body in check. Try reducing stress, focus on healthy food choices, cut out damaged fats (like trans and hydrogenated fats), and always reducing your sugar intake! Start your anti-inflammatory health journey today. Your health is counting on it! 

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Intermittent Fasting 101

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Intermittent fasting is the buzzword in a lot of health and wellness circles. So, what is it? Is it safe, and can you benefit from it? Intermittent fasting is an eating pattern in which you alternate between periods of eating and periods of fasti­ng for a pre-determined period of time. There are several ways to do this, but all methods split the day or week into segments and specify whether to eat or fast during the designated timeframe. Intermittent fasting is not a diet, it is a way of eating that schedules times when eating is allowed and times when fasting is practiced. 

Below are some of the most common methods used.

16/8 Method:
Fast for 16 hours, eat during the remaining 8.

14/10 Method:
Fast for 14 hours, eat during the remaining 10. 

Eat-Stop-Eat Method:
Fast for 24 hours on 2 non-consecutive days a week. 

5:2 Method:
Limit calories to 500 on 2 non- consecutive days a week. 

Any foods are allowed during set timeframe. Always prioritize fruits, vegetables, protein and healthy fats. Unlike most diets, with intermitted fasting there are no foods that are off limits, even carbohydrates or fats. Abstain from snacking outside the timeframes you set. 

Advocates of this approach claim it helps them lose weight and improve their overall health.

 It is important to always talk with your doctor so you can understand the health risks and determine if fasting will have benefits for you. This diet strategy typically reduces the overall calorie intake, and people may lose weight but at a cost of insufficient nutrient intake. Understanding the impact that dietary changes can have on your body is especially important for people with chronic illnesses or those with a history of heart disease. Again, we recommend talking with your doctor and researching options to determine if this approach is right for you! 

Mushroom and Spinach Frittata

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This healthy, kosher, low carb, low sodium, low sugar and gluten free frittata is great for dinner, breakfast, or lunch! To save time we suggest using bagged, presliced mushrooms and baby spinach for this delicious recipe. 

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 10-ounce bag presliced mushrooms
  • Salt and freshly ground pepper
  • 1 to 2 garlic cloves (to taste), minced
  • 1 6-ounce bag baby spinach, rinsed
  • 8 eggs
  • ¼ cup grated Parmesan (optional)
  • 2 tablespoons low-fat milk

Directions

  1. Heat 1 tablespoon of the olive oil over medium-high heat in a heavy 10 or 12-inch nonstick skillet and add the mushrooms. Cook, stirring or tossing often, until they begin to sweat and soften, 3 to 5 minutes. Add salt, pepper and the garlic, and stir together until the garlic is fragrant, 30 seconds to a minute. Add the spinach, a handful at a time and stir until wilted. Turn up the heat and let any excess liquid evaporate from the pan, then remove from the heat. Taste and adjust seasoning.
  2. Beat the eggs in a large bowl (you can do this while the mushrooms are cooking). Stir in salt and pepper to taste, the milk, and the mushroom and spinach mixture. Add the Parmesan if desired.
  3. Heat the remaining olive oil over medium-high heat in the skillet until it feels hot when you hold your hand about 1 inch above it. Drop a bit of egg into the pan and if it sizzles and cooks at once, the pan is ready. Pour in the egg mixture, scraping all of it in with a rubber spatula. Swirl the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking. Once a few layers of egg have cooked turn the heat down to low, cover (use a pizza pan if you don’t have a lid that will fit your skillet), and cook 10 minutes, shaking the pan gently every once in a while. From time to time remove the lid and loosen the bottom of the omelet with a spatula, tilting the pan, so that the bottom doesn’t burn. It will however turn golden. The eggs should be just about set though there will be a layer on the top that is not.
  4. Meanwhile, heat the broiler. Uncover the pan and place under the broiler, not too close to the heat, for 1 to 2 minutes, until the top sets, watching very carefully to make sure the top doesn’t burn (at most, it should brown very slightly and puff under the broiler). Remove from the heat, shake the pan to make sure the frittata isn’t sticking and allow it to cool for at least 5 minutes and for up to 15. It can be a little runny in the middle if you like it that way. Loosen the edges with a spatula. Carefully slide from the pan onto a large round platter. Cut into wedges. Serve hot, warm, room temperature, or cold.
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Superfood Mug Cake: Breakfast Perfection

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We know that mornings can be difficult, but that’s no excuse for bypassing breakfast. It’s incredibly important to nourish your body with clean, healthy fuel when you wake up in order to rev up your metabolism and give your body the energy it needs to tackle your day!

This Mug Cake recipe, courtesy of Wholly Eva, is packed with nutrients that are ridiculously easy to make, yet is so delicious that you’ll feel like your having dessert for breakfast. You can even mix up the ingredients the night before, when you know your morning is going to be extra-busy. In the morning simply stir it up and pop it into the microwave for a light, fluffy but totally filling breakfast!

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Ingredients:
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  • 1 egg
  • 2 Tb Coconut Flour
  • 3 Tb Almond Milk (any milk is fine)
  • 1 tsp Green Dream (optional but recommended!)
  • 2 tsp cacao (or Cacao Magic), regular cocoa)
  • Sweetener (I use 10 drops of liquid stevia + 1½ tsp Coconut Sugar)
  • 1 tsp baking powder
  • 1 small pinch of salt
  • Philosophie Superfoods Coconut Butter

Directions:
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  1. Add the ingredients listed above in order in a large mug.
  2. Mix thoroughly.
  3. Microwave 2 mins.
  4. Spread generously with coconut butter and enjoy!

Vision Contributor:

Sophie Jaffe is a certified Raw Food Nutritionist and Raw Food Chef. She’s a member of the Yoga Alliance as an advanced teacher, is certified by the National Academy of Sports Medicine as a personal trainer and is a mother of two.

Sophie’s personalized detox cleanses and Superfood products have helped many. Delicious recipes and her supportive hands on approach make transformation simple and accessible. Learn more at: http://www.thephilosophie.com.

Chili with Quinoa and Chocolate
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Chicken and Quinoa Chili with Chocolate

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Chili in the summer? Why not! And the idea of using quinoa to make it a little heartier & higher in fiber is an added bonus. We used bell peppers in the chili for added color, flavor and vitamins. One surprising ingredient added was chocolate powder, a raw vegan cacao Superfood powder. Nutritionist Sophie has an amazing raw Superfood protein powder line called Philosophie, and one of the blends is called Cacao Magic. This blend has 8 organic ingredients in it and raw cacao powder & cacao nibs are the main ingredients. Adding this chocolate powder helped make the sauce a little richer as well as adding more nutrients to the chili.

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Ingredients:
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  • 2-3 Large Chicken Breasts
  • 1 Can 15oz Red Kidney Beans (washed and drained)
  • 1 Can (15oz) Cannellini Beans (washed and drained)
  • 2 Cups Cooked Quinoa, red or white
  • 1 Can (8oz) Organic Tomato Sauce
  • 1 Onion (chopped)
  • 4-5 Garlic Cloves (minced)
  • 1 Cup Red and Orange Peppers (chopped)
  • 2 Tbsp Honey
  • 2 Tbsp Olive Oil
  • 1 Lemon (juiced)
  • Lemon Pepper
  • 2 Tbsp Philosophie Cacao Magic

Directions:
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  1. Cook quinoa by following instructions on package. Use low sodium chicken broth at a ratio of 2 cups of broth to one cup of quinoa. It typically takes about 12 minutes to cook through.
  2. Broil your chicken in the oven, adding lemon pepper or your favorite spice.
  3. Once the chicken is cooked, shred it with a fork and set aside.
  4. In a big pan, add olive oil over medium heat and cook the onions, garlic and peppers for about 2 minutes.
  5. Next add the lemon and honey, mix and lower heat.
  6. Then add the beans, quinoa, chicken and tomato sauce. Add more lemon pepper or sea salt if you wish. Mix well.
  7. Lastly, add the cacao magic powder and a couple dashes of cayenne and stir it all together.
  8. Transfer the mixture to a bake proof dish and bake for about 30 minutes until all of the water dries and everything looks crispy. While it is cooking in the oven, mix/toss mixture a couple of times.
  9. Optional: Feel free to add sliced avocado or a cheese of your choice if you wish.

Vision Contributor:

Sophie Jaffe is a certified Raw Food Nutritionist and Raw Food Chef. She’s a member of the Yoga Alliance as an advanced teacher, is certified by the National Academy of Sports Medicine as a personal trainer and is a mother of two.

Sophie’s personalized detox cleanses and Superfood products have helped many. Delicious recipes and her supportive hands on approach make transformation simple and accessible. Learn more at: http://www.thephilosophie.com.

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SPAGHETTI SQUASH BASIL PESTO LASAGNA

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These days people are trying so hard to stay away from gluten and starch based carbs. People have become so creative in coming up with recipes for pastas made from quinoa, carrots and zucchini.  Spaghetti squash is a great options at 40 calories a cup, plus added fiber, vitamins and minerals. Be sure to strain your cooked squash noodles as best as you can, otherwise the dish will come out a little watery.

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Ingredients:
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  • 1 spaghetti squash, halved and cooked
  • 1 cup tomato sauce
  • 1/2 cup walnut basil pesto (recipe below)
  • 1 lb. whole milk sliced mozzarella, sliced into 1/4″ rounds
  • 2 tbsp. extra virgin olive oil
  • sea salt and pepper to taste
Basil Walnut Pesto (optional):
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  • 2 cups of fresh organic basil
  • 1/4 cup raw walnuts
  • 1/2 cup extra virgin olive oil
  • 3 cloves of garlic
  • 1/4 tsp of sea salt
  • Blend all the ingredients together in a food processor or high powered blender and set off to the side.

Directions:
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  1. Cut uncooked spaghetti squash in half, place halves face down in a baking pan filled with 1/2 inch of water and cook on 400F for 45 minutes.
  2. While the squash is cooking, if you want to make your own tomato sauce use homemade tomato sauce recipe or use marinara sauce in a jar.
  3. This recipe adds sautéed ground turkey into tomato sauce, this is an option if you want to add more protein to your meal.
  4. Prepare your batch of basil walnut pesto.
  5. Slice mozzarella into 1/4″ pieces.
  6. When the squash is done, take it out of the oven and leave the oven on at 400 F.
  7. Let the squash cool for 5 minutes.
  8. Scrape out all the squash and place it in a strainer, gently pressing it to release some of the liquid.
  9. In a casserole dish, lay the squash at the bottom.
  10. Add the tomato sauce.
  11. Add the basil pesto. Spread evenly throughout the dish.
  12. Top with sliced mozzarella. Use enough slices to cover the entire dish.
  13. Place dish in the center of the oven. Cook for 20-25 minutes or until the sauce is bubbling and the cheese is golden brown.
  14. Sprinkle with sea salt and black pepper.
  15. Let it sit for 5 minutes before serving.

Happy and Healthy 4th of July Tips

Happy and Healthy Fourth of July Tips

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As always, holidays should be a time to enjoy friends and family while doing fun activities. It is okay to indulge, but unnecessary to go crazy. Here are few pointers that can help you to have a happy and healthy Fourth of July:

FRUIT SALADS

Fruit salads are a good replacement for the heavier desserts at parties, plus strawberries and blueberries are part of the color theme!

VEGGIE PLATTERS

A great substitute for chips & less bloating for your body if you will be hanging out all day in swim gear.

THE GRILL

the grill is your friend because you don’t need to add any oil to cook a piece of chicken or burger on it.

DRINKING WATER

If you will be enjoying any alcoholic beverages, perhaps substitute a glass of water every other drink for optimal hydration. Also, being dehydrated makes you crave more salty foods than your body really needs.

FORGIVE YOURSELF

4th of July is a day to relax and enjoy, but living a healthy lifestyle is about learning how to accommodate for situations that are out of your control. You may be in situations where there may not be food that fit your eating habits, so get creative and make it work for you. If you eat a hamburger with a white bun instead of whole grains… and a maybe few chips…and possibly a piece of that 4th of July cake that your friend brought to the party. It’s okay, it’s only one day and you will live. Just be sure to get back on track the next day. You don’t want to let one slip-up cause a crazy binge and ruin your entire week.

Superfood Chocolate Oatmeal Cookies
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Healthy Superfood Chocolate Oatmeal Cookies

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Enjoy these delicious chocolate oatmeal cookies without the guilt and feel amazing knowing you are putting Superfoods into your body! This recipe was adapted from a regular cookie recipe, but was revamped with much healthier substitutes like coconut oil (a healthy fat) instead of butter. These cookies are vegan, gluten-free, dairy-free, low in sugar and high in antioxidants.

Gather: 

  • 1/2 cup coconut oil
  • 1/3 cup Philosophie Cacao Magic
  • 3/4 cup sugar, agave or honey (or a few drops of stevia)
  • ½ cup almond milk
  • 2 cups uncooked gluten-free oatmeal
  • ½ cup almond butter
  • 1 tsp. vanilla
  • ½ tsp. salt
  • optional: pumpkin
  • optional: 1 tbsp Philosophie Green Dream

Directions:

  1. Melt the coconut oil in a heavy saucepan.  Remove from heat.
  2. Stir in the sugar and cocoa.  Add the almond milk.  Bring to a boil.  Let boil for 2 minutes.
  3. Remove from heat and blend in the remaining ingredients.  (You may need to add extra oats if consistency is too thin).
  4. Drop by spoonfuls on wax paper.  Cookies will harden as they cool.

TIP: As an extra nutritional boost, Green Dream could be added as well. Enjoy!

Vision Contributor:

Sophie Jaffe is a certified Raw Food Nutritionist and Raw Food Chef. She’s a member of the Yoga Alliance as an advanced teacher, is certified by the National Academy of Sports Medicine as a personal trainer and is a mother of two.

Sophie’s personalized detox cleanses and Superfood products have helped many. Delicious recipes and her supportive hands on approach make transformation simple and accessible. Learn more at: http://www.thephilosophie.com.

Vision Fitness & Wellness Recipes | Berry Bliss Granola Bar Recipe
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Berry Bliss Superfood Granola Bars

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Try these truly amazing homemade granola bars with Philosophie Superfood Berry Bliss added. They taste like you’re eating candy, but very healthy candy :). They are an easy to carry a snack and Superfood boost all in one!

Berry Bliss includes amazing, highly nutritious ingredients (camu-camu – the highest antioxidant fruit in the world, acai, goji, pomegranate, mangosteen and sprouted brown rice protein). It’s a snack that will give you the long lasting energy and vitality to continue through your day!

Gather:

  • 1 cup packed dates, pitted (deglet nour or medjool)
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil
  • 1/2 cup roasted unsalted almonds, loosely chopped
  • 1/2 cup walnuts, loosely chopped
  • 1 1/2 cups rolled oats (gluten free for GF eaters)
  • 1/2 t salt
  • 1-2 T Berry Bliss Superfood powder
  • 1/2 cup dried cranberries
  • optional additions: chocolate chips, other dried fruit, banana chips, vanilla, etc.

Directions:

  1. Process dates in a food processor until small bits remain (about 1 minute). It should form a “dough” like consistency.
  2. Optional step: Toast your oats in a 350 degree oven for 15-ish minutes or until slightly golden brown. Otherwise, leave them raw.
  3. Place oats, almonds, walnuts, dates, cranberries, salt and Berry Bliss in a bowl & set aside.
  4. Warm maple syrup and coconut oil in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
  5. Once thoroughly mixed, transfer to an 8×8 dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars.)
  6. Press down until uniformly flattened. Cover with parchment or plastic wrap, and let set in fridge or freezer for 15-20 minutes to harden.
  7. Remove bars from pan and chop into 10 even bars. Store in an airtight container for up to a few days.

Enjoy!

Vision Contributor:

Sophie Jaffe is a certified Raw Food Nutritionist and Raw Food Chef. She’s a member of the Yoga Alliance as an advanced teacher, is certified by the National Academy of Sports Medicine as a personal trainer and is a mother of two.

Sophie’s personalized detox cleanses and Superfood products have helped many. Delicious recipes and her supportive hands on approach make transformation simple and accessible. Learn more at: http://www.thephilosophie.com.