Crumbs 02: Eat More Plants
Welcome to the second edition of Crumbs! Up today: Protein for gut health, plant diversity, and a reminder to take your time.
This is the last newsletter that I’ll also puslish as a bog post, so if you like what you see, be sure to subscribe in the form below. (And thanks so much to all who have subscribed already, y’all warm my heart!)
✨ New blog posts
Meatballs with Brava Sauce. Link.
Plant diversity. Researchers from the American Gut Project found that eating a diverse amount of plant-based foods (veggies, fruits, and grains) affected people’s gut microbiome — that is, the the bacteria that live in our gut. People who ate a more diverse amount of plants also had more diversity in their microbiome, which is associated with better overall health! One easy way I add more diversity is through nuts and seeds. I have a ready-made mixture of pumpkin, sunflower, and flax seeds that I put on everything from cereal to salads to even pasta! The extra crunchy is satisfying to my taste buds, and the extra plants are satisfying to my gut. Link (study abstract).
What is Orthorexia — what you need to know. I’d never heard of this term until a year or two ago, but have since seen it coming up more and more. Orthorexia was first coined in the mid 90s, and is defined as an obsession with only eating “healthy” or “clean” foods in order to achieve “ideal” health. This has similar consequences as other eating disorders, such as malnutrition or unhealthy weight loss. While often described as an eating disorder, orthorexia is actually not formally recognized by the American Psychiatric Association because there hasn’t been enough research to determine whether it’s a stand alone eating disorder. (However, just because it isn’t formally recognized doesn’t mean it’s not a real set of problems — the articles I’ve linked have resources if you or someone you know needs them.) Link, more explanation.
Protein supplements and gut health. In a recent study, researchers tested the gut bacteria of participants — half of which had been consuming a high protein supplement. They found that the people who had been taking the protein supplement had an increase in a type of bacteria that’s been associated with obesity, and a decrease in several health-promoting bacteria. Now, this was just ONE study with only 24 people, so these findings are by no means set in stone. But this gets back to the first link I posted — more and more evidence is proving that the best thing you can do for your body is to eat a diverse amount of whole foods like veggies, fruits, grains, and animals (if that’s your jam)! Link.
? I’m listening to
Fix Your Gut, Dr. Michael Ruscio. I’ve seen Dr. Ruscio’s book, Healthy Gut, Healthy You recommended by various people around the internet, but wasn’t sure if he was “legit” or not (for lack of a better term — I’m not about to spend money on a book that’s more hype than fact). So this podcast was an easy (and free!) way to see what Dr. Ruscio was all about. And let’s just say I’m sold (and you can probably expect to see his book in this newsletter very soon). The fact that he and the founder of the Whole30 were talking about FODMAPs ON THE SHOW warmed my heart so much ?(yes, this is still Melissa Urban’s podcast, and yes I’m still obsessed with it). There’s even a Whole30 low FODMAP shopping list! I am shook in the best of ways. Link.
? Fun stuff
Be a human and take your time. Just a great reminder. Link.
Is there a wellness trend that seems to be everywhere that you’re not sure is the real deal? Have a burning question about gut or hormone health? Let me know what you want to see here and I’ll include it in a future newsletter!
? Stay messy, y’all!
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