The protein craze has made a comeback—with almost evangelical fervor.  With all the hype, you may start to wonder if you’re getting enough. “After all,” you think, “what’s the harm in grabbing a few bags of protein popcorn...just to be on the safe side?” Before we get there, let’s back up and make sure we’re on the same page—starting with the basics. What is protein? Protein is one of three macronutrients our bodies need to function well. (The other two are carbohydrates and fat.) At the chemical level, proteins are chains of amino acids that your body digests and rebuilds into whatever it needs for growth and repair. Amino acids are the building blocks of muscle, tissue, bones, organs, and blood. Protein also helps your body make antibodies to fight viruses and enzymes that keep chemical reactions running smoothly. How much protein do I need? Recommended protein intake varies by age, gender, and activity level. In the U.S., the official recommendation is 0.8 grams of protein per kilogram of body weight  (about 0.36 grams per pound). For example, a 50-year-old woman who weighs 140 pounds would need around 51 grams of protein a day. Kids, people who are pregnant or nursing, those over 40, and anyone who’s very active need more protein. To calculate your own needs, check out the Dietary Reference Intakes calculator . Some experts argue that the U.S. guidelines are too low. Popular voices like Andrew Huberman and Peter Attia recommend closer to 1.2–2.2 grams per kilogram—or about 1 gram per pound--of body weight. Keep in mind, though, that both of these men train intensely, which means their protein needs are higher than average. If your goal is a stronger, leaner body, simply eating more protein won’t do it—muscle growth requires resistance training. Let’s be real: unless you’re logging every meal, calculating your protein intake isn’t very practical. Luckily, there’s a simpler way to eat a balanced diet (more on that soon). Is extra protein safe? Maybe. It depends on both how much  protein you eat and where it comes from. Something’s gotta give Eating more protein means one of two things: either you eat less of something else, or you eat more calories overall. Food Swaps : Some people feel better when they boost their protein intake, but that’s often because they’re swapping out ultra-processed foods. If, instead, protein crowds out fruits, vegetables, and whole grains on your plate, you’ll miss out on fiber, vitamin C, and antioxidants found only in plants. Taken to the extreme, a very high protein  diet can strain the kidneys—a concern for people who have kidney issues. Eating More : And if you simply pile extra protein on top of your typical diet, those extra calories can easily become body fat. Our bodies' survival slogan is, "waste not, want not." So, when we consume more macronutrients than we need, our body stores the excess for times when food is scarce (which, for most of us never comes.) Choosing quality protein sources Food companies are now stuffing protein into everything—sodas, cinnamon rolls, even potato chips. The labels may shout “high protein!”  but inside those flashy packages is still an ultra-processed product best avoided. Tossing in a scoop of whey powder or a dollop of beef tallow doesn’t magically make junk food healthy. It’s also a myth that protein only comes from animal products. While meat, dairy, and eggs are protein-rich, they come with baggage. According to Harvard Health , a high intake of red and processed meats is clearly linked to heart disease, cancer, diabetes, and early death. Dairy has been tied to heart disease, certain cancers, digestive issues, and even type 1 diabetes. And despite what many of us were taught, there’s no solid scientific evidence that dairy strengthens bones. Plant-based proteins, on the other hand, are naturally low in saturated fat and the only  source of dietary fiber. Fiber is crucial for a healthy gut microbiome, which affects digestion, mood, skin, metabolism, and more. Source: https://fdc.nal.usda.gov/food-search So, what should you eat? Nutrition trends can be fun and spark fresh interest in health. But the truth is, the fundamentals haven’t changed: your body thrives on balance. Instead of tracking grams of macros, try this simple method from the Harvard T.H. Chan School of Public Health. At every meal, aim for the following ratios on your plate: ¼ plate protein ¼ plate whole grains ½ plate fruits and vegetables Source: https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/ All whole foods naturally contain a mix of macronutrients. There’s protein in lettuce and carbs in cheese. So, rather than obsessing over numbers, aim for variety, balance, and minimally processed foods. That’s the real recipe for long-term health. Looking for guidance on how to start? Here's some meal ideas to try: Kale and quinoa salad Buddha bowls Easy lentil burritos Overnight oats with chia seeds (I've introduced some enhancements since I made this video. Now, I grind my flax seeds and use homemade milk made in my Almond Cow.)

In this video , I teach you my number one technique to reclaim your inner Zen, which only takes two minutes a day. And, I give you some ideas for integrating it into your daily routine. I also share that I struggled with chronic anxiety for decades--but I didn’t realize it. Headaches, jaw pain, indigestion, and poor sleep were my NORMAL. It wasn’t until I started feeling better that I realized just how awfu l I had been feeling all those years. Chronic anxiety takes a serious toll on our health. The most prevalent chronic conditions--heart disease, neurological diseases, metabolic disorders, autoimmune conditions, and even cancer--have been linked to insidious, long-term stress. That’s why I'm passionate about sharing the tools that helped me reclaim my inner zen. I want you to wake up every morning feeling as healthy and strong as I do now. But, as a Behavior Change Specialist, I understand that making time for healthy habits can be hard--even when we know how important they are. Often, just knowing what to do isn’t enough. Partnering with a coach can jump start your transformation to a more peaceful and—ultimately—healthier you. So, I am doing something I have never done before. I’m offering a 28-day group coaching program to help you reclaim your inner zen. I’m not going to sugarcoat it — you still have to do the work. But you'll be sharing the experience with a cohort of like-minded individuals, and I’ll offering personalized support. If you are ready to your revitalize your vibrancy, click the link below to get started. Just don’t wait as spaces are limited to ensure a fulfilling, personalized experience for all. Doors close Tuesday, August 26, 2025 .

Inflammation is a natural part of the body’s self-healing process. When you get a cut or an infection, your immune system responds with acute inflammation—a short-term, healthy reaction that helps the body repair itself. But when the inflammation persists for months—or even years—it ignites an invisible fire that quietly destroys your body from within. In 2014, the Rand Corporation estimated that sixty percent of Americans  had at least one condition resulting from long-term inflammation. Symptoms of chronic inflammation include body pain, persistent fatigue, insomnia, mood disorders such as depression and anxiety, and gastrointestinal complications like constipation, diarrhea, and acid reflux. According to Harvard Health , long-term inflammation has been linked to multiple stress-related conditions : Heart disease Cancer Mood disorders including depression and anxiety Neurological diseases such as Alzheimer's and Parkinson’s Inflammatory bowel diseases like Crohn’s disease and ulcerative colitis Metabolic conditions such as diabetes and obesity Autoimmune conditions including lupus, rheumatoid arthritis, and multiple sclerosis How Stress Adds Fuel to the Flames So, what makes a healthy immune response turn deadly? The answer may depend on our stress level. Scientists have uncovered a link between inflammation, chronic stress, and the vagus nerve. Vagus  is Latin for wandering, and this aptly-named cranial nerve meanders through the torso facilitating two-way communication between the brain and the heart, lungs, and organs of the digestive system.  Neuroanatomy, Cranial Nerve 10 (Vagus Nerve). Brian J. Kenny; Bruno Bordoni. Among other duties, the vagus nerve controls the switch between the “fight or flight” (sympathetic) and the “rest and digest” (parasympathetic) responses of the autonomic nervous system. It also plays a role in modulating the immune system response; activating and deactivating acute inflammation as needed for self-repair.  Chronic stress disrupts communication signals along the vagus nerve. When the vagus nerve isn’t signaling properly, your nervous system can remain stuck in the “fight or flight” mode. As a result, the immune system response fails to switch off, fanning the flames of inflammation long after the initial injury has healed.  How to Extinguish the Fire Conventional allopathic treatments rely on drugs to reduce inflammation, and operations to remove damaged tissues. But, there are also approaches that avoid the risks of surgery and the side effects associated with medications. Research  has shown that stimulating the vagus nerve with a weak electrical current reactivates the “rest and digest” response, thereby suppressing chronic inflammation . Wearable vagus nerve stimulation (VNS) devices are widely available. Most either wrap around your neck or attach to your ear. Non-invasive vagus nerve stimulation in anti-inflammatory therapy: mechanistic insights and future perspectives. Frontiers in Neuroscience , 12 November 2024 In 1997, the Food and Drug Administration (FDA) approved an implantable VNS device to treat drug-resistant epilepsy. More approvals followed including for treatment-resistant depression (2005), obesity (2015), cluster headaches (2017), and post-stroke motor rehabilitation (2021). Just last week, the FDA approved an implantable VNS device for treating rheumatoid arthritis . There are also natural ways to enliven the vagus nerve such as deep breathing exercises, meditation, laughter, listening to uplifting music, humming, massage, and gentle touch. Cold water exposure is another method, yet it recommended only for people without heart issues. At the end of every shower, I find it invigorating to twist the knob to the coldest temperature setting. (It takes getting used to.) Studies have shown that grounding (aka Earthing) through uninsulated contact with the Earth— or a grounding mat —can reduce inflammation in both the brain and body. The beauty of grounding is that it is as simple as a taking a barefoot stroll in the grass or napping on a blanket beneath a tree. These infrared images are from a case study published in the Journal of Inflammation Research . Despite medical treatment and physical therapy, the 33-year old subject had had difficulty walking since an injury that occurred when she was 15 years old. The white arrows in the top row of images indicate where she was experiencing pain. The reduction of white-hot areas in the bottom row images—taken after 30 minutes of grounding with an electrode patch—indicate a lessening of inflammation. After six months of grounding, the subject was able to participate in a half marathon.  The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research , 24 Mar. 2015 In addition to grounding outdoors, there are mats and electrodes that connect to the grounding wire in your home. When I am home, I sleep on a grounding mat every night. While these natural methods have been used for centuries, some VNS manufactures denounce their effectiveness pointing to a lack of scientific data. It is worth keeping in mind, however, that funding is more forthcoming for researching a marketable product than a technique--like deep breathing or grounding--that one can practice for free.  Eat to Beat Chronic Inflammation Incorporating anti-inflammatory foods into your diet is another proven way to reduce chronic inflammation. The gut and brain are in constant two-way communication via the vagus nerve. Inflammation tied to imbalances in your gut microbiome (aka dysbiosis) have been implicated in mental health concerns such as depression and dementia.  Ultra processed and sugary foods have been shown to stoke the flames of inflammation . Most everything you purchase outside the produce section of the grocery store is processed to some extent. You can recognize ultra processed foods by the lack of fiber, high level of sodium, and unfamiliar chemicals on the ingredient list. If you can’t reproduce a food in your home kitchen, it is probably ultra processed. Instead, choose high-fiber foods rich in flavonoids and antioxidants. Examples include: Leafy greens such as kale, spinach, and broccoli Celery Carrots Parsley Whole grains such as quinoa, farro, and oatmeal Fruits such as strawberries, blueberries, and oranges (choose whole fruits instead of sugary juices, which lack fiber and can spike your blood sugar) Beans, lentils, edamame, tofu, tempeh and other legume-based foods Fermented foods such as yogurt, kimchi, sauerkraut and kombucha (avoid kombucha high in added sugar) Flax and hemp seeds Coffee and tea (in moderation and without added sugar) Turmeric, ginger, cardamon, and garlic Modifying your diet requires intentional effort. I add ground flax seeds, fresh fruit and nondairy yogurt to my morning oatmeal , and make smoothies with frozen blueberries, kale, silken tofu, and hemp seeds. Try adding steamed broccoli or thinly-chopped celery to your favorite dishes. Carrots with hummus makes an easy, no-cook side dish. Tofu is an inexpensive, low-fat protein alternative to meat. My husband adores this easy tempeh bacon  recipe.  The link between dairy and inflammation is murky. While some studies determined that dairy products are anti-inflammatory, others reached the opposite conclusion. One reason for the discrepancy may be that the milk components differ by breed; for example, the milk from some cows contains A1-beta-casein , a protein variant that affects digestion. Also, dairy cows in the U.S. are given recombinant bovine growth hormone (rBGH)—a substance that is banned in Canada, the E.U., and other countries—to increase milk production. If you suffer with symptoms of inflammation, you may want to follow the Arthritis Foundation 's recommendation to eliminate dairy to see for yourself whether your symptoms improve.  Intentional Fire-Fighting  Whatever methods you choose, remember this: consistency is key . Take action to regulate your vagus nerve. Integrate stress-busting activities into your daily routine. Enjoy a barefoot stroll. Incorporate anti-inflammatory foods into your diet. Experiment with eliminating dairy products for a month. Committing to simple, regular steps to lower inflammation can lead to better health, restorative sleep, more energy, and reduce your risk for long-term diseases. Never miss a post by joining my FREE Intention Circle. Would you like to achieve inner peace, better sleep, weight loss, and reduced anxiety? The power of intention can help you thrive in all areas of your life, including body, mind, and spirit. The Intention Circle is my FREE newsletter where I answer readers' health and wellness questions.

The Tapping event of the year runs from   3:00 PM Eastern on Friday, July 18 to 3:00 PM on Saturday, July 19 . Whether you tap regularly to soothe your frazzled nerves or you are new to this remarkable technique,   Register Here   to be part of this free annual event. For the fourth year in a row, Gene Monterastelli, host of   Tapping Q and A,   will be broadcasting   live on YouTube for 24 hours straight . Joining Gene will be luminaries in the field such as researchers Peta Stapleton, David Feinstein, and Dawson Church. Not only will you learn how tapping is helping people heal trauma, overcome limiting beliefs, and recover from addiction, you get to tap along with the experts live! You will also get to meet Gunilla Hamne and Ulf Sandstrom, co-founders of the Peaceful Heart Network. PHN brings free emotional first aid to refugees, migrants, prisoners, and survivors of natural disasters. To date, they have supported over 300,000 people in over 30 countries including Rwanda, Uganda, Ukraine and the U.S. Best of all, recordings of all the sessions will be available at no charge after the event. So, although Gene is staying awake for 24 hours, you don't have to! Inner Peace by Carolyn Pitts Intend for Peace Thanks to everyone who attended the Intend for Peace session on Sunday, June 29. Following a simple grounding and centering exercise, we focused for ten minutes on the following intention. Our intention is for an end to hostilities in the Middle East, particularly Iran, Israel, and the State of Palestine. Our collective energy was palpable! You are invited to the next Intend for Peace session on   Sunday, July 13 at 7:00 PM Eastern . Click   HERE   to register.

What Barley Seeds Taught Us About Intention It started with seeds. Not just any seeds—barley seeds. One hundred and forty of them, to be exact. In a lab at the University of Arizona, a scientist carefully divided the seeds into four equal groups labeled A, B, C, and D. A photo of each group was then sent to an audience of 600 volunteers—located 850 miles away in Australia. On the opposite side of the Pacific Ocean, the gathering selected one group of seeds at random. Lynne McTaggart, the event organizer, stepped up to the microphone. With an image of the chosen seed group projected on the screen behind her, she led a ten-minute intention session. The audience silently focused on this statement:   “My intention is for all the seeds in the target group to sprout at least three centimeters by the fourth day of growing.” After the session, researchers at the lab planted all four groups—without knowing which seeds had been the focus of intention. Five days later, the seedlings were unearthed and measured. The experiment was repeated six times with different audiences in different locations. Each time, the seeds that received intention grew significantly more than the other groups. The results were statistically significant, making random chance an unlikely explanation. From Seedlings to St. Louis Inspired by the results, McTaggart launched a series of peace intention experiments. In one such experiment, volunteers focused on reducing violent crime in the Fairground neighborhood of St. Louis, Missouri—one of the most dangerous areas in the United States. Dr. Jessica Utts, a respected statistician from the University of California, was brought in to analyze the data. In   this short video clip , she shares what happened next. McTaggart began teaching workshops on the power of intention. As described in her book,   The Power of Eight , she organized workshop participants into small groups—about eight people each—who would spend ten minutes focusing healing intention on one member. The results were extraordinary. Not only did the recipients report physical and emotional healing, but the intention senders also experienced benefits—such as relief from chronic pain and the mending of severed relationships. Today there are innumerable Power of Eight intention groups around the world. I joined a group in 2022 and we are still going strong. You’re Invited to Intend for Peace As violence escalates around the world-particularly in Africa and the Middle East-I feel called to convene a FREE Peace Intention group based on McTaggart's Power of Eight model. Everyone is welcome to join. We will meet live over Zoom on Sunday evening for thirty minutes. Participation is free and no prior experience is necessary. We will begin with a simple grounding and centering exercise before holding intention for ten minutes.   REGISTER   by noon Eastern time on Sunday, June 29 and I’ll add you to the invitation list. I'd love to have you register even if you cannot attend on Sunday as I may offer more sessions in the future. Tribute to John Robbins In April I shared the inspiring story of John Robbins who inspired millions to choose a healthy and sustainable lifestyle. John left this physical world earlier this month. This   tribute video   summarizes his legacy. Pre-Order Now My book is now available from several major retailers and Indie bookstores. I'm offering sweet bonus gifts for early birds.   Visit my website   for details.

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