Thanks to Denise for this week's question:   "I'm looking to incorporate more plant-based meals into my diet. What are your favorite recipes?" I love this question! I'm sharing three recipes: an Indian dish that I adore, a simple sauce, and my typical breakfast. My Favorite Plant-based Dinner My Gobi Matar - wish you could smell this! Lately, I have been crushing on my version of   Nisha Vora's Aloo Gobi . I swap out the potatoes for peas to add protein and fiber (so, technically it's Gobi Matar). The cauliflower roasts in the oven while I make the masala in a large pot. When the cauliflower is ready, I dump it in the pot, give it a quick stir and voilá --dinner is served. If there are leftovers (big IF) it's even more delish the next day. The symphony of aromatics that makes this dish truly sing may require a trip to an Asian market as ingredients such as cumin seeds, asafoetida, fenugreek and amchur aren't readily available in most grocery stores. But if you are feeling adventurous it's totally worth it IMHO! My Favorite Plant-based Sauce Tahini pasta sauce I am also loving this quick and easy   pasta sauce recipe   made with tahini. Tahini is a great source of heart-healthy fats, antioxidants, and micronutrients including vitamins B and E, selenium, iron, calcium and folate. Side note: Yes, I eat pasta! As a health coach, I believe we don't have to give up foods we love as long as we are intentional about our consumption. I limit pasta to one or two meals a month. Be selective in choosing your noodles, too. If the first ingredient on the package label is "wheat flour" then the pasta is primarily white flour--a low fiber, highly-processed substance that can spike your blood sugar unless you   begin the meal   with a high-fiber appetizer like a salad. Pasta made with whole wheat or legume flour is a better option especially for anyone with gluten sensitivity or a metabolic disorder such as diabetes. My Favorite Plant-based Breakfast Rolled oats, chia and flax seeds with fresh strawberries and plant-based yogurt My first meal of the day begins with a concoction of rolled oats, chia seeds, and flax seeds soaked in plant-based milk. Then I add fruit, nuts or seeds, and plant-based yogurt for a hearty, well-rounded bowl of wholesome goodness. If you are looking lose weight, lower your cholesterol, boost your immune system, regulate your digestion this is the breakfast for you. I've made a few improvements since I made this   video   last year. Now, I grind the flaxseeds using a milling blade that I bought for my Nutribullet. Also, I am making my own plant-based milk using my Almond Cow machine to avoid the gums and oils in store-bought varieties. What's your favorite plant-based recipe? Drop it in the comments. Welcome to our newest Circle members--Jennifer, Kirsten, Yvonne, Mo, Catie, Rebecca, Christine, Denise, Carrie, Brittany, Ellen, Cherie, Patrick, Lany, Mary, Bernice, Natalie, and Leslie. Thanks for joining us! Never miss a post by becoming a member of my inner Circle.

Summer is almost upon us. The season of farmer's markets and roadside stands brimming with fresh fruits and vegetables. I am reminiscing about summers on my grandmother's farm. We picked produce in the (relative) coolness of early morning and spent the day canning green beans or freezing strawberries and kernels of corn in an old farm house without air conditioning. Although I complained about the sweaty work, nothing compares to the flavor of fresh-picked produce straight from the garden. What are your favorite memories of summers gone by? Speaking of memories, it saddens me when I hear people shrug off their poor memory as "bad genes" or the inevitable consequence of aging. Nothing could be further from the truth! Our brain health is not determined solely by our DNA or the number of candles on our birthday cake. Our brain is fundamental to everything we do yet few people know how to care for their brains and preserve treasured memories. Brain Health Masterclass We want to protect our precious memories. That's why I am inviting you to join me in the free Brain Breakthroughs Masterclass  with world-renowned neurologists Drs. Dean and Ayesha Sherzai. Ayesha and Dean’s story is as inspiring as it is important. They left behind high-paying roles in the pharmaceutical industry to pursue a deeper truth about brain health. Now, as directors of the Alzheimer’s Prevention Program at Loma Linda University Medical Center, they’re leading the way with research showing that most dementia cases can be prevented. These breakthroughs are natural, powerful, and quick — and what’s more, these tips could slash your risk of Alzheimer’s disease by up to 90%, even if you have a family history. ​Click here​  to register for this FREE Brain Breakthroughs Masterclass  and receive a complimentary ebook to get the most out of this 90-minute event. It's Illuminating Join me at the Illuminate Richmond Festival from 10 am to 5 pm  on Sunday, June 1 , 2025 at the Richmond Short Pump Marriott. At 3 pm  I'll be teaching practical techniques from my upcoming book to strengthen your self-healing capability. What's on your mind? Do you have a health question? Perhaps about some new miracle food you read about online? Let me know and I'll tackle it in a future newsletter.

Do you tend to eat the same foods week after week? If so, believe me--I get it! With all the decisions we have to make every day, it is easy to go full-on auto-pilot mode in the grocery store.  But, consuming a diversity of foods maximizes our vitality. Choosing foods in a variety of rainbow colors makes it easier. Eating more plants is one of the simplest ways to support your overall health. Fruits, vegetables, nuts, seeds, legumes, and whole grains are packed with essential nutrients that nourish the body and help prevent disease. But what makes plants so powerful? Let’s break it down: Fiber Fiber is a type of carbohydrate that our bodies can’t digest, but it plays a crucial role in gut health. It promotes regular digestion, helps lower cholesterol, and supports stable blood sugar levels. A fiber-rich diet is linked to a reduced risk of heart disease, diabetes, and obesity. Antioxidants & Oxidative Stress Antioxidants are compounds that protect our cells from damage caused by oxidative stress. Oxidative stress occurs when harmful molecules called free radicals accumulate in the body, leading to inflammation and chronic disease. By neutralizing free radicals, antioxidants—found in colorful fruits and vegetables—help slow aging and reduce the risk of illnesses like cancer and heart disease. Phytonutrients & Phytochemicals Phytonutrients (also called phytochemicals) are natural compounds found in plants that support health. These include flavonoids, carotenoids, and polyphenols, which have been shown to enhance immune function, reduce inflammation, and protect against chronic disease. Anti-Microbial & Anti-Inflammatory Benefits Many plant compounds have anti-microbial properties, meaning they can help fight harmful bacteria, viruses, and fungi. Additionally, plants contain anti-inflammatory compounds that help reduce chronic inflammation—a key factor in conditions like arthritis, heart disease, and autoimmune disorders. Spices: Small but Mighty Nutritional Powerhouses Spices derived from plants, such as turmeric, ginger, cinnamon, and garlic, offer similar health benefits. Many contain powerful antioxidants and anti-inflammatory properties that support digestion, boost immunity, and protect against disease. For example, curcumin in turmeric is known for its potent anti-inflammatory effects, while garlic has natural anti-microbial properties that can help fight infections. Adding a variety of spices to your meals not only enhances flavor but also provides an extra nutritional boost. Eat the Rainbow Eating a variety of plant-based foods is key to getting a wide range of nutrients. Each plant color contains a unique combination of vitamins, minerals, and phytonutrients that support different aspects of health.  Experts recommend consuming at least 30 different plant foods per week , including fruits, vegetables, nuts, seeds, legumes, herbs, spices and whole grains. This is easier than you might think!  A breakfast of rolled oats with chia seeds, flax seeds, cinnamon, pecans, coconut and berries adds up to seven types of plants in a bowl.  Serve my version of Gobi Matar for dinner to add 13 more plants: cauliflower, onions, garlic, ginger, tomatoes, peas, beans, lemon juice, cumin, turmeric, garam masala, coriander and asafoetida (aka hing). My Gobi Matar also includes cinnamon (which I am not counting since we had cinnamon for breakfast) and garam masala (which is a mixture of several spices). So, that’s a grand total of 20 plants in one day—not bad! This diversity promotes a healthy gut microbiome, strengthens the immune system, and enhances overall well-being. By incorporating more plant-based foods into your diet—including a colorful variety and healing spices—you’re fueling your body with nature’s best medicine.  Start small—add an extra serving of vegetables to your meals,  sprinkle microgreens  on your entree or swap processed snacks for unsalted nuts and fresh fruit. Step up by experimenting with plant-based combinations such as  Buddha bowls  before graduating to complex flavors of spice-laden dishes like gobi mater.  Try eating 30 plants a week and leave me a comment letting me know how you feel!

If you’ve ever felt confused by contradictory nutrition advice, you’re not alone. The recommendation to drink red wine with dinner has morphed into the proclamation that even an occasional drink elevates our risk for cancer, diabetes, liver disease and cognitive decline. A stern warning that soy causes breast cancer has been replaced by praise from the American Cancer Society of soy as a healthy low-fat, high-fiber alternative to meat. Why Studies Contradict Each Other Scientific experiments begin with a hypothesis. Next, researchers design a study to test the hypothesis. Often their methods rely on precise measurements. They employ strategies to account for variables that could skew the results. Finally, the data is analyzed to determine whether there is a statistically signifiant indication that that the hypothesis is true. Data Collection Issues The importance of precise measurements is one reason that nutrition is a tricky subject to study. Since few people are eager to volunteer to live in a laboratory, most studies either experiment on animals or rely on self-reported data, where participants are asked to remember what they ate over days, weeks, or even years. This approach is notoriously unreliable, as memory can be faulty and dosage (amount consumed) varies from person to person. Do you remember what you ate last Thursday? How about the Thursday before? To compensate for faulty memories, researchers will test their hypotheses on animals confined to a lab. While it is easier to control the diets of mice in a cage, the results may not necessarily apply to people. A significant limitation of the initial soy study is that mice metabolize soy differently than humans. In addition, the mice were fed unusually high amounts. Even a tofu lover like me, doesn’t eat it every day. Nonetheless, headlines like “Soy May Raise Breast Cancer Risk” spread quickly, creating a persistent but misleading narrative. Further research has shown that moderate soy consumption is not only safe but may even offer protective benefits against certain cancers and heart disease, directly contradicting the early alarmist findings. Yet, even these studies are limited by variables such as the form of soy consumed—tofu, soy milk, edamame, tempeh or soy supplements—and where it was grown. Infinite Variables Consider for a moment—what would you measure if you wanted to test the health impacts of a particular food? Perhaps the gender, age, weight and health history of the participants? What variables might you want to account for? What about their activity level or exposure to environmental toxins? Since stress can impact digestion, what might you want to know about their emotional health? As we covered in the last blog post, insufficient sleep can interfere with the glymphatic system. If your study considers the neurological effects of the target food, the quality of subjects’ sleep might be relevant. The more variables collected, the more difficult it may be to ensure that the test subjects are similar enough to draw meaningful conclusions from the data. Furthermore, some variables are extremely difficult to factor in. Individual responses to foods vary widely, influenced by gut microbiomes, genetics, and even undiagnosed food allergies. Beyond the Headlines Making sense of contradictory claims requires decoding the data beyond the headlines. If possible, review the study cited (this is not always feasible as some research articles reside behind a pay wall). If the study is available, consider the following: Sample Size: How many people participated? For example “N=200” indicates 200 participants. A conclusion based on 24 people is less reliable than a study of 24,000 people. Duration: How long were the participants observed? Especially where diet is concerned, short-term effects may not reflect long-term outcomes as many serious health issues arise after decades of poor nutrition. There’s a difference between chowing down on french fries every day for a month and every day for a decade. Study Type: How was the study structured? A randomized controlled trial (RCT) is considered the gold standard in research. A RCT randomly assigns participants to different groups (such as an intervention and a control group) to isolate the effect of a particular variable, reducing bias. Blind and Double-Blind Studies: In a blind study , participants do not know whether they are receiving the treatment or a placebo, helping reduce psychological bias. In a double-blind study , neither the participants nor the researchers know who is receiving the treatment and who is in the control group, minimizing both participant and researcher biases. Peer Review: Was the study published in a reputable, peer-reviewed journal? Peer reviews ensure that researchers followed appropriate protocols and reached a reasonable conclusion based on the data collected. While publication is a vital marker of quality, it is not uncommon to encounter a study that was later withdrawn or substantially re-written after wider scrutiny. Meta-Analysis: In a meta-analysis, or review, researchers compare results across multiple similar studies to identify overall trends and reduce the impact of outliers. For example, subsequent studies analyzing the relationship between soy and cancer in humans concluded that moderate soy consumption may actually reduce breast cancer risk. Funding Sources: Who paid for the research? Financial interests can sometimes influence outcomes. Ask yourself who stands to benefit (or lose) if the public shuns (or embraces) a particular product. Special Interest Influence: Are there special interest groups involved? Just as tobacco manufacturers once suppressed research linking smoking to cancer and heart disease, some food industry groups have been known to highlight benefits while ignoring or downplaying potential harms. For example, on their website the Florida Citrus Growers cite a 4-week study of 24 men funded by the European Fruit Juice Association touting the immunity-boosting benefits of nutrients in orange juice. However, the website doesn’t mention that a whole orange delivers the same nutritional benefits plus fiber, which moderates blood sugar levels—a crucial concern for people with metabolic issues such as diabetes. Juice is a lucrative product for citrus producers since there is on average three oranges in a glass of OJ. The Pitch : Be especially wary of the sales pitch disguised as nutrition information. Often these posts begin by sharing ground-breaking revelations about a particular substance before pivoting to a specially formulated powder or pill. Dietary supplements are not regulated by the Food and Drug Administration (FDA). It is not uncommon for independent third-party testing to reveal that the contents differ from the ingredients listed on the label. Digging into the research can be a bit like Alice’s tumble down the rabbit hole. Unless you are a nutrition wonk like me, it may not be an appealing use of your time and energy—and that’s ok. Instead you may want to season your consumption of sensational nutritional claims with a liberal sprinkling of skepticism.

Every Monday a large noisy truck passes through my neighborhood hauling away each household’s detritus of modern daily living: empty cartons, food wrappers, unread junk mail and cat fur vacuumed from the rugs, under the furniture, behind the doors (well, everywhere really). Trash collection is a luxury I tend to take for granted as long as the truck shows up on schedule. Our body also depends on waste disposal systems to avoid buildup of metabolic by-products, excess fluids and toxic substances. The lymphatic system, which is composed of the lymph nodes, lymphatic vessels, the spleen, and the thymus, works around the clock transporting waste from the cells in our body to the bloodstream where it is filtered out by the kidneys. The brain’s cleaning crew works the night shift. During sleep, the glymphatic system ramps up as cerebrospinal fluid (CSF) flows through channels in the brain, flushing away metabolic waste. Efficient glymphatic function is essential for neurological health and memory consolidation. Accumulated waste products in the brain have been linked to mood disorders, impaired cognitive performance and increased risk of stroke and neurodegenerative diseases. Along its route, CSF collects harmful by-products like beta-amyloid, a sticky protein fragment that naturally forms in the brain when larger proteins are broken down. If it's not cleared efficiently, beta-amyloid can clump together to form plaques between brain cells. Scientists believe that plaque build up disrupts communication between neurons and triggers inflammation, leading to Alzheimer’s disease. The Link Between Sleep and Brain Health Crucially, sleep quality directly impacts glymphatic efficiency. Studies show that poor or insufficient sleep impairs the system’s ability to clear waste, allowing toxic substances to build up. Chronic sleep deprivation is increasingly recognized as a major risk factor for cognitive decline and dementia. But how do you know if you’re getting enough restorative sleep? Common signs include waking feeling refreshed, maintaining consistent energy levels throughout the day, and rarely needing excessive caffeine to stay awake. Adults typically need 7–9 hours of sleep per night, with good proportions of deep (slow-wave) and REM sleep. To optimize glymphatic performance and restorative sleep: Stick to a consistent sleep schedule, even on weekends. Create a cool, dark, quiet bedroom environment. Wear a sleep mask and earplugs. Avoid caffeine, alcohol, and heavy meals close to bedtime. Avoid checking email or headlines before bed. Engage in regular physical activity, but not too late in the evening. Incorporate relaxation techniques  like meditation, deep breathing or a ho-hum book to wind down at bedtime. Prioritizing high-quality sleep is one of the most powerful strategies to protect your brain’s health—and to support your incredible glymphatic system working the night shift. Sources: Iliff, J. J., et al. (2012). A paravascular pathway facilitates CSF flow through the brain parenchyma and the clearance of interstitial solutes, including amyloid β.  Science Translational Medicine , 4(147), 147ra111. Selkoe, D. J., & Hardy, J. (2016). The amyloid hypothesis of Alzheimer's disease at 25 years. EMBO Molecular Medicine, 8(6), 595-608. Xie, L., et al. (2013). Sleep drives metabolite clearance from the adult brain.  Science , 342(6156), 373-377. Rasmussen, M. K., Mestre, H., & Nedergaard, M. (2018). The glymphatic pathway in neurological disorders.  The Lancet Neurology , 17(11), 1016-1024. Fultz, N. E., et al. (2019). Coupled electrophysiological, hemodynamic, and cerebrospinal fluid oscillations in human sleep.  Science , 366(6465), 628-631. Nedergaard, M., & Goldman, S. A. (2020). Glymphatic failure as a final common pathway to dementia. Science, 370(6512), 50-56. Stimulate Your Lymphatic System Since the lymphatic system lacks a pump it relies on muscular contractions associated with physical activity to keep everything flowing smoothly.   This short routine   will stimulate lymphatic flow.   Fall Asleep Fast This deep sleep guided meditation   by Jason Stephenson is one of many free bedtime tracks available online.

How do you define healthiness? Perhaps you envision a person who is free from disease. That’s a great starting point but let’s go a step further. What if this person has aerobic stamina and physical strength. Would they be the picture of health? How about if they are short-tempered and hypercritical? How would you rate their health now? According to the World Health Organization (WHO),” Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. " Models of Health In 1972, Dr. John Travis developed the Illness-Wellness Continuum  to illustrate that there is more to health than just not being sick. He wanted to inspire his patients to see wellness as an active ongoing process. A few years later in 1976, Dr. Bill Hettler, co-founder of the National Wellness Institute, created a model called the Six Dimensions of Wellness  that defined wellness across six aspects: physical, emotional, intellectual, social, spiritual, and occupational. The Six Dimensions of Wellness The concept of holistic health continued to evolve. In 2000, psychologists Jane E. Myers, Thomas J. Sweeney, and J. Melvin Witmer introduced the Wheel of Wellness . By subjectively scoring satisfaction across various aspects of their life, individuals could identify gaps that presented opportunities for improvement. The Eight Dimensions of Health  followed in 2006. Developed by Dr. Peggy Swarbrick, this model was adopted by the Substance Abuse and Mental Health Services Administration (SAMHSA) as well as many universities and corporate settings. She added two dimensions: Environmental and Financial. By overlapping the dimensions, Dr. Swarbrick illustrated that improvement in one area may facilitate simultaneous improvements in other dimensions. Enduring Popularity of Wellness Models Multi-dimensional wellness frameworks remain popular due to the holistic approach, allowing individuals to visualize and assess multiple aspects of their lives simultaneously. By identifying areas of imbalance, individuals can prioritize personal development goals. Advantages of wellness models include: Comprehensive Assessment : Encourages evaluation of various life domains, promoting a holistic approach to well-being. Personalized Insight : Helps individuals identify specific areas needing attention, facilitating targeted self-improvement. Visual Representation : The wheel format provides an intuitive and accessible means of understanding one's wellness status. But, life is more dynamic and complex than a model. Some of the drawbacks of wellness models are: Oversimplification: The model may not fully capture the nuanced interactions between different aspects of health. Subjectivity: Self-assessment can be influenced by personal biases, mood, or a lack of self-awareness, potentially leading to inaccurate conclusions. Lack of Personalization: The model may not fully address unique individual circumstances, cultural differences, or specific health conditions that affect well-being. Static Representation: These assessments provide a snapshot in time, but wellness is ever-changing. A single assessment may not account for fluctuations in different areas of life over time. ​ Have these models influenced your definition of healthiness? How would you rate your current state of health? The Intend Well Wheel My experience has shown me that all healing is self-healing. Modern medical is a marvel but successful treatment relies on our personal healing capacity. If the healing were inherent in the treatment, aspirin would cure every pain, antibiotics would defeat every infection and chemotherapy would eradicate every tumor. Medical professionals could offer money back guarantees. As Dr. Travis indicated decades ago, wellness is a continuous process. My upcoming book, Eight Intentions for Self-Healing: A Practical Guide to Reclaiming Your Personal Power maps out simple activities to strengthen your self-healing abilities. I’ve adapted the wellness wheel framework to the concepts in the book. Click HERE get your FREE copy of The Intend Well Wheel. I’d love to hear your feedback! Resources The Wheel of Wellness Counseling for Wellness: A Holistic Model for Treatment Planning A wellness approach National Wellness Organization Wellness in Eight Dimensions

Microgreens come in a wide variety of colors and flavors Have you tried microgreens? These young versions of vegetables, grains, and herbs offer a quick and easy way to boost the nutritional content of any meal. Harvested early—typically between 7 to 21 days after germination—microgreens pack the same nutritional punch as their mature counterparts, but in a more convenient and tasty form. Common varieties include kale, broccoli, cabbage, arugula, bok choy, kohlrabi, mustard greens, oats, barley, basil, and cumin. With their vibrant colors, intense flavors, tender textures, and nutrient density, microgreens have surged in popularity and are now widely available at major grocery stores and big-box retailers. Health Benefits Despite their small size, microgreens are a nutrient powerhouse packed with vitamins, minerals, and bioactive compounds. Some of the key nutrients include: Vitamins : Microgreens are rich in vitamins like C, E, K, B9, and beta-carotene (a precursor to vitamin A). These play crucial roles in immune function, antioxidant protection, and DNA synthesis. Minerals : Microgreens offer essential minerals such as potassium, calcium, and magnesium, which are vital for heart function, bone health, and muscle contraction. Antioxidants : Packed with carotenoids and phenolic acids, microgreens are powerful antioxidants, helping to neutralize harmful free radicals in the body. Phytochemicals : Compounds like flavonoids and glucosinolates in microgreens may help reduce inflammation and lower cancer risk. Fiber : Microgreens are a great source of fiber, a prebiotic that supports a healthy gut microbiome. Sadly, the standard Western diet is low in fiber—research shows that 90-97% of Americans don’t meet the recommended daily intake of 28-34 grams. Additional nutritional benefits are depicted in this diagram from Microgreens—A Comprehensive Review of Bioactive Molecules and Health Benefits in the January 2023 issue of the peer-reviewed journal  Molecules . Environmental Impact Microgreens are typically grown in greenhouses, which have a smaller carbon footprint compared to field-grown crops that require more land, water, and pesticides. This method also helps reduce the environmental damage caused by traditional farming practices. As noted in the journal Plants, traditional agriculture contributes to various environmental challenges, including greenhouse gas emissions, soil depletion, reduced crop yields, and damage to ecosystems. It’s important to note that microgreens have a lower bacterial risk compared to sprouts, which are also immature plants. Microgreens are grown in well-lit, ventilated environments that are less conducive to the growth of harmful bacteria, mold, and fungi. Additionally, the roots of commercially available microgreens are removed, further minimizing bacterial concerns. Incorporating Microgreens into Your Diet Adding microgreens to your meals is an easy and tasty way to boost your nutrition. As with most packaged lettuce, microgreens are often sold pre-washed—just be sure to check the label. Tender enough to be eaten raw, they can be sprinkled over dishes before serving, and their compact package size makes them easy to consume before their expiration date. Here are a few simple ideas: Salads : Toss a handful of microgreens into your salad for an extra burst of flavor and nutrition. Sandwiches & Wraps : Add microgreens to sandwiches or wraps for a crunchy, fresh twist. Smoothies : Blend them into your smoothies for a nutrient boost without affecting the flavor. Garnishes : Use microgreens to garnish soups, stews, or main dishes—adding both color and health benefits. Stir-Fries : Toss microgreens into stir-fries at the end of cooking to preserve their delicate texture and nutrients. With these simple additions, you can enjoy the many health benefits of microgreens while enhancing the taste and appearance of your meals. References Microgreens Production: Exploiting Environmental and Cultural Factors for Enhanced Agronomical Benefits Microgreens—A Comprehensive Review of Bioactive Molecules and Health Benefits Microgreen: A tiny plant with superfood potential Prospects of microgreens as budding living functional food: Breeding and biofortification through OMICS and other approaches for nutritional security Microgreens crown a dish of pasta with onions, cabbage and mushrooms in hemp seed pesto sauce

Angel Lopez via Unsplash Four years ago, my sweet yoga instructor departed this life after battling depression for decades. So I am personally intrigued by research indicting that the health of our gut microbiome can influence our mental health, including conditions like depression. This discovery has spurred the creation of a field of study know as nutritional psychiatry . Our gut is home to trillions of microorganisms—bacteria, viruses, fungi, and other microbes—that form what’s known as the gut microbiome. These microbes play a critical role in digesting food, producing essential nutrients, and regulating immune function. But their influence extends beyond the digestive system and into the brain, creating what is often referred to as the “gut-brain axis.” The gut-brain axis is a complex communication network that links the central nervous system to the gut. It allows signals to travel between the gut and the brain via the vagus nerve, hormonal pathways, and our immune system. These interactions affect our mood, behavior, and even cognitive function. People with depression often have dysbiosis with a lower diversity of beneficial bacteria (probiotics) and an overgrowth of harmful pathogens in their gut. Depression is often treated with selective serotonin reuptake inhibitors (SSRI), a class of drugs designed to make serotonin (a feel-good hormone) more accessible to the brain. But where does serotonin come from? Interestingly, as much as 95% of the serotonin in our system is produced by our gut. Anna Pelzer via Unsplash So, what can we do to improve both our gut and mental health? The key lies in nourishing the gut with a balanced, nutrient-rich diet. According to a 2023 article in the journal Pharmaceuticals , “Plant protein, unsaturated fats, and fiber encourage a healthy gut flora compared to excessive animal protein intake, saturated fats, and simple or artificial carbohydrates.” Fermented foods (such as yogurt, kefir, and kimchi) that contain live beneficial bacteria are an important first step. To keep healthful bacteria alive and flourishing, we want to feed them a wide variety of fiber-rich fruits and vegetables. Aim to eat 30 different types of plants a week. Remember that seasonings such as cinnamon, garlic, ginger and parsley count toward your total. Avoid sugar, which promotes the growth of proteobacteria associated with inflammation. Before you reach for a bottle of probiotics, it is important to note that only a subset of the trillions of microorganisms in our gut can survive the manufacturing process. Over-the-counter supplements typically offer a combination of only seven: Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus. Plus, as researchers have noted, taking a nutrient in isolation may not have the same beneficial effect as consuming whole foods. Wix Media Beyond diet, another way to nurture the gut microbiome is through exposure to the natural world. Research suggests that spending time outdoors in environments rich in diverse microbes, such as soil and fresh air, can positively influence the gut flora. Contact with soil, plants, and nature can introduce beneficial microbes that help maintain a balanced microbiome and support immune function. This is why gardening, hiking, or even walking barefoot on natural surfaces can have a beneficial impact on both gut and mental health. The gut-brain connection works both ways. Chronic stress, anxiety, and other mental health struggles can negatively affect gut health by disrupting the gut’s microbiome, potentially leading to digestive issues like irritable bowel syndrome (IBS) and further exacerbating mental health problems. So, spending time outdoors engaging with nature, also supports our microbiome by reducing stress. The growing evidence of the gut-brain connection highlights the importance of caring for our digestive health to support overall well-being. By adopting a gut-friendly lifestyle, including mindful nutrition and outdoor exposure, we may not only improve our digestion but also help to better manage mental health concerns like depression. Resources Gut Microbiota in Anxiety and Depression: Unveiling the Relationships and Management Options Nutritional psychiatry: Towards improving mental health by what you eat Probiotics Fact Sheet for Health Professionals

Stock image from Unsplash Nothing raises our anxiety level quite as much as uncertainty. We are biologically wired to go into fight-or-flight mode when we feel threatened. But, this stress response is intended for short-term use. Either we succeed in fighting or flighting and resume normal activities…or we don’t.  Uncertainty is a battle with an invisible foe. We feel particularly vulnerable because we cannot evaluate our fighting or flighting options. We don’t know how to protect ourselves. Our internal alarm bells keep ringing and we don’t know how to switch them off. The Gamut Point Technique When we are swimming in a sea of uncertainty, we need a life raft to cling to. Here’s a simple technique you can use to counteract the stress response.  Begin by taking a few deep breaths, slowly filling your lungs to capacity and gradually releasing all the air.  Locate the gamut point by placing the tip of your index finger on the back of the other hand between the base of the ring and pinky fingers.  Slide your index finger along the back of your hand until you detect the point where the bones of those two finger meet in a “V” shape. Gently press, rub or tap the gamut point with one or two fingers. Continue until calm spreads throughout your body. It doesn’t matter which hand you hold. You can switch hands at anytime. This technique is so subtle that no one knows what you are doing it. Why it Works The primo-vascular system (PVS) a thread-like network of vessels that wind through our body. In addition to other healthful substances, primo-vessels carry electrical signals and life-sustaining stem cells. At various points, the primo-vessels widen into bundles called primo-nodes. BHC marks a primo-node on a primo-vessel (BHD) Using tracer dyes, computed tomography (CT) scans and dissection, researchers discovered that the PVS follows the routes of the meridians as documented by practitioners of Traditional Chinese Medicine (TCM) thousands of years ago. The primo-nodes correlate with the acupoints where the needles are inserted during an acupuncture session. Model showing locations of acupoints on the face The gamut point is acupoint number 3 on the Triple Warmer (TW) meridian. According to TCM, the TW meridian is associated with the fight-or-flight response. Holding, massaging or stimulating this acupoint silences the alarm bells. Try the Gamut Point Technique whenever you feel overwhelmed or to relax before bedtime.  Leave a comment to let me know  about your experience. If you find tapping on the Gamut point helpful, you may be interested in a 7-minute guided tapping session that "touches" on all the meridians (see what I did there?). Update on the Book Work is progressing on my book about self-healing. As you may recall, my book proposal was awarded second runner-up in a Hay House Publishing contest in May. Although the proposal includes some sample text, it is primarily a market analysis covering topics such as the target audience and comparable titles. In October I completed first draft of the complete manuscript and hired KN Literary Arts to conduct a developmental edit. This high-level structural review inspired meaningful improvements. My editor and I are currently working through line edits. The next step will to engage with the publisher. The book could available in stores and online as early as this summer. I’ll keep you posted. Join the Daily Intenders Club An intentional life is filled with intentional days. Join my FREE Daily Intenders Club and receive an intention for the day delivered to your inbox every morning. ​ ​

The Nutritional Benefits of Hemp Seeds Hemp ( Cannabis sativa L ) is a versatile, environmentally-friendly plant. In addition to a food source, hemp is used to make rope, paper, paint, clothing and building materials. Although hemp and marijuana are both in Cannabis family, hemp contains a significantly lower amount of tetrahydrocannabinol (THC)—the substance that gives marijuana its conscious-altering effects. While it won't get you high, the benefits of this nutritional powerhouse are mind-blowing. Hemp seeds are typically sold with the tough outer shell removed. Packages may be labeled “hulled hemp seeds” or “hemp seed hearts.” They are readily available in grocery stores and online. Look for hemp seed hearts or hulled hemp seeds Nutritional Benefits Increasingly, concerned consumers are turning to plant-based sources of protein because they have a smaller environmental impact and are significantly lower in saturated fat. The most popular sources of plant-based protein are soy and wheat; however, some people are allergic to these foods. Hemp seeds lack allergenic issues and are even safe for people with celiac disease—an autoimmune disorder linked to the gluten in wheat. Hemp seeds are a great source of plant-based protein with nearly double the protein power of chia or flaxseeds. Weighing in at 10 grams per 3 tablespoon serving, the protein content is comparable to a serving of peanut butter—but with one-third the amount of saturated fat. In addition, hemp seeds provide all 9 essential amino acids. While our body can manufacture some types of protein, we rely on a balanced diet to provide the essential amino acids. Hemp seeds, like all plant-based sources of protein, have the added benefit of fiber. According to  Harvard Health , most Americans consume a fraction of the suggested amount. Fiber helps improve digestion, nourish our gut microbiome, reduce cholesterol and avoid blood glucose spikes. What initially attracted me to hemp seeds is their omega-3 content, which is another essential nutrient that we must get from our diet. According to the  National Institutes of Health , omega-3’s may improve cardiovascular health, blood triglycerides, cognitive functioning, eye issues and rheumatoid arthritis. Hemp seeds are a rich source of vitamins E, D, A and B vitamins, as well as potassium, magnesium, and zinc. Plant compounds found in hemp seeds are known to reduce inflammation and act as antioxidants. Chocolate hemp seed energy balls How to Enjoy Hemp Seeds With a subtle nutty flavor, hemp seeds add nutrition at any meal. For breakfast, sprinkle them atop pancakes, plant-based yogurt, avocado toast or a bowl of oatmeal. Lately, I have been adding hemp seeds to my  chia seed pudding . Later in the day, use them to add texture to salads, buddha bowls or roasted veggies. Blend them into  salad dressing  or sauces. Hemp seeds are the star in this  cheesy spread  recipe. They make a great addition to baked goods such as  cookies , cakes, crackers and bread. These chocolatey no-bake  energy balls  whip up fast in the food processor. Cheesy hemp seed spread Hemp seed milk  is easy to make at home; simply combine the seeds and water in a high-speed blender. I have found that adding a few tablespoons of hemp seed hearts enhances the creaminess of smoothies. Try this creamy  Vegan Protein Mocha Latte . Hemp seed milk The nutritional content of hemp seeds varies depending on where they were grown and how they were processed so compare the labels on different brands. If you are taking blood thinners or prescriptions to treat irregular heart beat, consult your doctor before adding hemp seeds to your diet. Consuming hemp seeds while taking diuretics may reduce potassium levels. Finally, as with any plant-based diet go slowly until your body adjusts to the added fiber. References Hemp Seeds (Cannabis sativa L.) as a Valuable Source of Natural Ingredients for Functional Foods—A Review All About Hemp Seeds — A Nutritionally Dense Superfood Daily Intention Videos Start your day with a  short video  to set an intention for your day. Join my FREE Daily Intenders Club at  IntendWell.US  An intentional life is filled with intentional days. New Certification Program This week I met my fellow students in the 2025 class of the  Plant-Based Coaching Certification  (PBCC) program sponsored by Food Revolution Network. Although I have been a Health Coach certified by the American Council on Exercise (ACE) for nearly 30 years and vegan for over 10 years, I am eager to expand my knowledge of the plant-based lifestyle. Many of my cohorts converted to a plant-based diet following a health scare. The transition transformed their health so much that they (like me) are passionate about helping others improve their wellness through informed dietary choices. Even if you aren't ready to stop eating meat or dairy completely, small steps can make a big difference. As always, I am open to your questions or suggestions for future newsletters.  Drop me an email  or leave a comment below.

One of my friends posted on FB recently that he had given up dairy products due to lactose intolerance. People’s reactions were mixed. Some shared their own digestive woes with dairy. A few expressed concern about the health impacts of a dairy-free diet. In this issue I want to explore those reactions from the perspective of healthy, sustainable eating. What is Lactose Intolerance? Lactose is a simple sugar found in the milk of mammals. Baby mammals produce an enzyme called lactase that enables them to digest their mother’s milk. Once weaned, however, babies stop producing lactase because they no longer need it. In the absence of lactase, dairy consumption can cause gas, abdominal pain and bloating. Approximately 70% of the world’s population is lactose intolerant. In Asia, Africa and regions of Central and South America people rarely consume dairy. Not only are humans the only mammal that consumes milk past infant hood, we are the only ones that regularly consume the milk of another animal. Even adult cows don’t drink dairy milk. It seems to me that lactose intolerance is nature functioning as designed. One has to question whether nature intended for humans to rely on the milk of another mammal (which most of us have difficulty digesting) for optimal health. So why is dairy consumption prevalent in Western culture? According to Britannica, lactase persistence—the ability to produce lactase in adulthood—is a genetic mutation  found primarily in people of Northern European descent. Researchers theorize that people who could tolerate milk survived famines in cold climates, passing along their genetic anomaly to their offspring. My Scot-Irish heritage may be the reason that I could eat dairy products pain-free. Over a decade ago, however, I intentionally eliminated dairy from my diet for several reasons. Why I Don’t Consume Dairy Anymore Bone Health Osteoporosis runs in my family so it may surprise you that I stopped consuming dairy to protect my bones. Although I grew up believing that dairy was essential for bone health, several studies cast doubt on these claims. Perhaps the most compelling evidence is a review published in " Osteoporosis International .” By evaluating 72 studies in 63 countries conducted over a 50-year period, researchers correlated prevalence of hip fractures with high dairy consumption. In other words, people living in countries that consume little to no dairy have the strongest bones. You may be wondering, “Don’t we need calcium for bone health?” Yes, calcium is a very important nutrient, not just for our teeth and bones but also for the health of our nerves, muscles and heart. The National Institutes of Health (NIH) recommends 1,000 - 1,200 milligrams of calcium a day for adults, although the guidelines are lower in other countries. The World Health Organization recommends 500 milligrams. But many plant-based options are higher in calcium (plus lower in saturated fat) than dairy milk. This chart compares Whole Foods 365 brand dairy milk to unsweetened Silk brand non-dairy milks and Ripple, which is made with pea protein. Nutritional content varies by brand so check the labels. Avoid flavored milks with added sugar. What we cannot deduce from the nutritional label, however, is the level of antibiotics and hormones in the milk (more on this later). Other sources of calcium include leafy green vegetables, seeds, nuts, lentils, tofu and beans. A cup of black beans has 320 grams of calcium, which is equivalent to a cup of whole milk. The Environmental Impact of Milk According to the BBC , over the course of a year a daily glass of milk generates as much greenhouse gas emissions as driving a car 585 miles and consumes the same amount of water as taking a 15-minute shower every day. The land usage requirement  for dairy production—which includes raising crops to feed cattle—is 10x higher than for plant-based milk products. Credit: Our World in Data Happy Cows? Many cows spent their entire lives in an indoor pen so they are readily accessible at milking time. Dairy cows are constantly lactating, which takes a heavy toll on their health. They live for about five years compared to a typical cow lifespan of 20 years or more according to the organization Compassion in World Farming. Dairy cows are artificially inseminated every year. They are milked year-round except for the last few weeks of each pregnancy. Once the calf is born, it is taken away and milking resumes. After 3 or 4 back-to-back pregnancies, their health is depleted and they are slaughtered for meat. In the U.S., dairy cattle are treated with recombinant bovine growth hormone (rBGH) to promote artificially high levels of milk production. Between 1991 and 2006, hormones increased the annual yield by nearly 5,000 pounds of milk per animal according to the Food and Drug Administration  (FDA). The use of rBGH is banned in Canada and the UK due to adverse effects on cows and safety concerns for consumers. Cows treated with rBGH are more susceptible to lameness and reproductive issues. They also receive higher doses of antibiotics since rBGH increases the risk of udder infections by 25%. When milk arrives at a processing plant it is combined with milk from other farms. So, as mentioned earlier, we can't tell from the nutrition label whether the milk contains hormones and / or antibiotics. While many dairy farmers care about the welfare of their animals, for others cows are just a commodity. Cancer? The jury is out on a possible link between dairy and cancer. Dairy may be implicated in breast, ovarian, endometrial, prostate and liver cancer but—just as with studies regarding the health impacts of alcohol and nicotine consumption—the research is inconclusive. Still the Harvard T.H. Chan School of Public Health  recommends limiting dairy products to 2 servings a day or less. Personally, I wonder if the diversity inherent in agriculture products contributes to the confusion. When it comes to dairy in particular, much of the final product depends on the cow's diet, its age, how much exercise it receives, the medications that are administered and its overall stress level. So, it would be impossible for researchers to ensure that all participants in a study consume identical milk. Your Turn What is your relationship to cow’s milk and other dairy products? If you have comments or questions, I invite you to leave a comment below . Watch my video on The Calcium Paradox  if you want to dive deeper into the science behind the health risks associated with dairy. Are You Ready for an Intentional 2025? Begin each day with a short intention setting video  delivered straight to your inbox. An intentional life is filled with intentional days. Join my FREE Daily Intenders Club .

Before marriage and kids, I had the free time to work out at the gym after work. The other regulars and I dreaded January, as the parking lot, locker room, and aerobics classes were packed with newbies, but we knew the crowds would thin by February. Sales of gym memberships soar in January because excitement about the New Year is mistaken as readiness for change. It takes just a few clicks of the mouse to buy a gym membership, but changing into workout clothes, driving to the gym, exercising, and showering can be a two-hour commitment. Because the newbies’ weren't ready to to use  their new gym membership, the crowd was back to normal size in four weeks. Evaluating Our Readiness As a Behavior Change Specialist, I understand that sometimes we set health improvement goals before we are ready to make the necessary changes. We might know intellectually that our health is suboptimal, however, we lack the emotional commitment required to overcome challenges. Perhaps our doctor warned us to stop smoking or our spouse nags us to lose weight but subconsciously we are more comfortable keeping things as they are. Perhaps we are afraid of failure or don’t believe that we are worthy of achieving our goals. The difference between those who succeed and those who don’t is their readiness for change. Evaluating our mental and emotional readiness increases the probability of success anytime we undertake a major change. As you set resolutions for the New Year, consider the following: Do you know your whys ? Just knowing that something is good for us may not be enough to sustain us when inevitable setbacks occur. Health goals that someone else goaded us into setting falter in the headwinds of our biological resistance to change. Strong, clear internal motivation empowers us to stay the course when we feel like giving up. Why do you want to improve your health? How powerful is your commitment? Do you know your why nots ? Positive life changes may bring undesirable repercussions. For example, a gamer who decides to spend less time online may miss socializing virtually with their gamer friends. Abstaining from alcohol may mean foregoing happy-hour get-togethers with colleagues after work. A smoker may worry about gaining weight if she gives up cigarettes. What will you have to sacrifice to fulfill your goals? Are you prepared to accept the consequences? Do your whys outweigh your why nots? Who can support or hinder you? Our pursuit of personal improvement will impact the people around us in both positive and negative ways. For example, my neighbor’s marriage ended when she conquered her chronic obesity. Who are your cheerleaders and how can you solicit their support? Who might try to sabotage your efforts? How can you mitigate their resistance? Finally, look inside. We are all susceptible to imposter syndrome, which can lead to self-sabotage. Do you believe that you are worthy of achieving your goals? Accomplishing health improvements may change how other people see you, as well as how you see yourself. Are you prepared to embrace your new identity? What is your superpower? We all have strengths. Sometimes, we overlook our superpowers because they come so naturally to us that we just assume they’re easy for everyone. What personality traits have helped you be successful in the past? How can you leverage those strengths on your self-improvement journey?  What is your kryptonite? Reflect back on past resolutions that did not yield the desired results. What got in your way? How can you prevent that from happening in the future? Change can be scary. Even if the grass is greener on the other side, staying in an undesirable—yet familiar—situation can be preferable to hoisting oneself over the fence into unfamiliar territory. I understand how it feels because I, too, have stood at the crossroads of craving a change while—at the same time—fearing that my dream might come true. I attribute my success to clear intentions, willingness to make sacrifices, playing to my strengths and soliciting support from others. Whatever your journey, a little preparation can make all the difference in our experience. Are you ready? An Intentional 2025 Join my FREE Daily Intenders Club to receive ​a short intention-setting video​  every morning. An intentional life begins with intentional days.