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Mindful eating is described in a number of different ways, including when you pay attention while eating, chew thoroughly, or listen to the needs of your body but most important to mindful eating- the practice of mindfulness. I find The Center for Mindful Eating’s (TCME) principles most complete when it comes to understanding what eating mindfully actually is (and is not):

• Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom
• Using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body
• Acknowledging responses to food (likes, dislikes, or neutral) without judgment
• Becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating

It is important to understand that mindful eating is inclusive of all people, regardless of body shape or size, and is not a weight-loss technique.

Respecting Your Own Inner Wisdom

There are many differing opinions out there about “the best” way to eat to be healthy. Beyond the basics of having access to nourishing food, clean water, and safe shelter, our individual needs differ considerably.

Consider how the environment plays a role in what your body may need. Did you have more sun exposure? Perhaps you’ll desire foods higher in antioxidants. Were you active outside in the heat? Maybe you will feel more hungry and desire foods that have a watery or salty taste. Continue to think through all of the ways in which your cultural, religious, or ethical choices, geographic location, food access, health conditions, lifestyle, and so forth are all factors that can influence your unique food choices.

The truth is, our bodies are innately wise, but we have often been conditioned not to trust this inner knowing by experiences such as:

• Being encouraged to eat beyond fullness (clean your plate)
• Eating based on time of day, regardless of hunger or fullness (i.e., breakfast is at 8 am, lunch at noon, and dinner at 5 pm)
• Family and/or societal conditioning
• Parents’ or guardians’ relationship with their bodies and food.
• Experiencing weight and/or size stigma
• Following diet trends, chronic dieting, and food restrictions
• Believing “healthy” food is inherently lacking taste and not enjoyable.
• Believing that experts know better

Hyper-Palatability and Cravings

“Hyper-palatable” foods are usually processed foods that are sweet (naturally or artificially) or salty, and/or contain high amounts of fat that, with repeated exposure, lead to cravings and can disrupt normal signals, causing the cravings to continue beyond the point of fullness. These foods are often experienced as comforting because they can cause the release of hormones that reduce stress.

It is also important to consider additional factors that can lead to cravings, such as self-imposed food restrictions, the gut microbiome, and nutritional deficiencies.

In functional medicine, it is recommended to “clear the muddy water” before it is possible to see the root cause. With mindful eating, the same is likely true. In the beginning, eating mindfully can feel really confusing, and it can be unclear what the sensations you experience actually mean (especially with highly processed foods). However, with continued practice, patience, learning, and kindness towards yourself, and knowing that this is a process, eating with mindfulness can change your relationship with food, your body, and your cravings, and the feedback from your body becomes more clear.

Working with your healthcare team and a trained mindful eating practitioner, especially if you have in the past or currently are experiencing disordered eating, is essential.

Do for Yourself

In 1939, pediatrician Clara Davis shared her data from fifteen children in an orphanage who were allowed to “do for themselves” without any suggestions from adults as to what they should be eating. She provided thirty-three different natural and unrefined food options for them to choose from and she observed that each of the fifteen children selected completely different food combinations each day and each of the children grew into what she described as “uniformly, well-nourished, healthy children.”

The takeaway from this experiment is that we are born with the innate wisdom to adjust our diet according to what our bodies need to avoid deficiency when given a variety of unrefined whole food options to choose from. We’re born with the ability, then, to have a healthy relationship with food.

The Good and the Bad

Food is often described as “bad” or “good,” but there is a trap when categorizing foods in this way. It is easy to infer, then, that the person consuming the food is either good or bad because of the food they choose, which is simply untrue and can lead to feelings of judgment, shame, and guilt.

When incorporating the principles of mindfulness into eating, it is important to let go of categorizing food in this way, instead viewing food with an appreciation for its nourishing qualities and consideration for what your unique body needs.

Often when speaking about mindful eating, I am asked some version of this question: “So this means I could eat ice cream all day if that is what my body told me it wanted?” The answer is yes; however, when practicing mindful eating, you would likely find at some point that you were full or the ice cream was no longer satisfying, or you were no longer feeling well and your body would be giving you signals to stop.

The same is true for any food. If I ate apples all day, at some point I would be full or they would no longer be enjoyable, or I would no longer feel well. Part of eating mindfully is eating in a way that supports your health and makes you feel good. Being fully present for each eating experience without judgment not only makes eating more enjoyable but also helps you to gather feedback for future eating experiences.

If your body tells you what you need is ice cream, then eat it, fully present, savoring the ice cream and appreciating it without guilt until you have satisfied your desire to eat ice cream. I also like to encourage consideration of what else could be coming up with cravings: could your body need love, rest, stress reduction, movement, hydration, or to deal with difficult emotions? Maybe, maybe not, but it’s worth acknowledging that sometimes our cravings are about more than food.

Pleasure and Nutrition

TCME’s position statement on healthy eating includes this sentence:

“The blend of pleasure and nutrition is important for consistency in eating healthfully as well as to optimize digestion, absorption, and metabolism of nutrients.”

Pleasurable foods and health-promoting foods can be one and the same. Every Saturday at our farm market, we see the excitement firsthand that freshly harvested flavorful vegetables bring to our customers and we get to enjoy the photos on social media of the beautiful meals they create.

Health-promoting foods are those that are consistent with individual preferences while providing nutrients that support health. This does not need to be complicated or overly time-consuming. Sometimes the most simple foods are the most pleasurable. Think of a freshly picked sun-warmed tomato or berries eaten while picking. When food is consumed with feelings of shame, guilt, or stress, it will not be optimally utilized by the body—and the reverse is also true: when food is consumed with feelings of pleasure, appreciation, and love, it can be deeply nourishing.

Eating for pleasure as well as for health is a great way to slow down and savor the eating experience while improving digestion. One of my favorite ways to do this is, prior to eating, I think to myself, “What would make this experience just 10% better?” Often it is something simple like making the temperature of the room more comfortable, turning off the tv, turning on music, or making sure I have the seasonings I would like to help the food in front of me taste its best. I then take a few breaths, taking time to feel gratitude for the food, the people who prepared it, and the people who grew it. Next, I make a point to notice the color, texture, and smell of what I am about to eat. At this point, I usually notice my mouth watering and feel ready to begin eating.

Oftentimes pleasure is associated with “bad” (i.e., “sinful” chocolate cake, so good it’s bad), but the true definition of pleasure is a “feeling of happy satisfaction and enjoyment.”

Satisfaction and enjoyment are key to a pleasurable eating experience and to eating mindfully.

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You don’t need to be a professional chef to make colorful, delicious, and creative ferments at home. It only takes a few simple tools and time. If you haven’t tried fermentation before, I hope you’ll consider trying my “cheater technique” below.

“As someone who loves making pantry staples at home, I’ve experimented with fermentation for years—with plenty of failures. My daughter came home from school recently telling us how she was taught, “you are not learning if you do not make mistakes,” and I couldn’t agree more.” Dr. Amy Sapola

After much trial and error, I’m having pretty reliable success with a gluten-free buckwheat sourdough starter, yogurt, kombucha, fruit vinegar—and, of course, vegetables! Vegetable fermentation is my go-to when I’m looking to utilize vegetables in a new or different way that adds flavor and preserves them.

There are endless ways to prepare fermented vegetables, including making them into dressings, sauces, salsas, relishes, dips, and so much more. The beauty of fermentation is that it’s quick and easy and the flavor combinations are limitless. It does not require standing near a hot stove in the summer, and can be done with simple mason jars to make relatively small amounts rather than gallons of each ferment.

How to Countertop Ferment 

Fermentation can sound intimidating but, after much trial and error, I have a very simple lacto-fermentation technique to share that creates deliciously fermented vegetables right before your eyes!

Essential countertop fermentation tools:

• Wide mouth mason jar with metal ring
• Silicone waterless airlock lid
• Glass fermentation weights
• Celtic sea salt (1-3 tablespoons per quart/32 oz)
• Filtered water (without chlorine)
• Knife, mandoline slicer, or food processor for cutting, shredding, or slicing vegetables into the desired size/shape.

Optional tools:

• Vegetable tamper and muddler (or a wooden spoon)

I also recently purchased this set up and have been loving it: Ball Fermentation Kit

What is Lacto-Fermentation?

The term “lacto-fermentation” may make you think about “lactose” or fermentation of dairy (yogurt, kefir, etc.); however, lacto-fermentation actually refers to using the Lactobacillus species of bacteria. Lactobacillus bacteria can use sugars naturally found in vegetables to create lactic acid, which prevents the growth of other harmful bacteria by creating an acidic environment, making this type of preservation one of the safest there is.

Why Ferment Vegetables? 

Besides being one of the easiest preservation techniques and a delicious way to enjoy vegetables, fermented vegetables retain more nutrients than those that are canned or frozen.

As a regenerative farm, we take care not only of our land but of the Earth. An additional benefit of fermentation: it requires no additional energy input (i.e., running the freezer or stove), which is especially great during warm summer months and can be a great way to minimize food waste by helping vegetables last longer.

How to Ferment Vegetables

I jokingly call this my “cheater” technique because it’s so easy that I feel like I’m cheating. Although this technique is not really mine at all and is a well-established way to ferment vegetables, it has been the most consistently successful way I’ve fermented over the years. After you have used the cheater technique once, you can then use brine from your last batch of fermented vegetables to get your next batch off to a great start.

• Clean all of your equipment thoroughly with hot soapy water.
• Clean your vegetables to remove any visible soil (only water; we do not want to remove the natural Lactobacilli on the surface of the vegetable).
• Cut/shred/chop to size.
• If the vegetable has a lot of moisture (like cabbage), add one to three tablespoons of salt (per 32 oz/quart jar) to your vegetables and give them a good massage so they begin releasing their juices. If the vegetable does not naturally contain much water, create a brine by adding one to three tablespoons of salt to 32 ounces of water (for a 32 oz/quart size jar). You will not use all of the water because the vegetables take up space, but I’d rather have too much than run short—which I may have done a time or two.
• Pack your vegetables into the jar. If using shredded vegetables, consider using a vegetable muddler/tamper to remove as much air as you can from the jar and encourage the vegetable to release its natural juices.
• If using a salt brine, pour in the salt brine so that it fills the jar about halfway.
• Add ¼ cup of brine from a freshly store-bought neutral-flavored ferment (like basic sauerkraut).
  • For future ferments, just use a little of the brine from your previous batch.
• Add glass weights to the jar, then bring the level of the brine up so that it completely covers the vegetables, making sure to leave about two inches of headspace between the glass weight and the airlock.
• Secure the silicone airlock onto the jar using the metal ring.
• Place the jar in a cool (60-70 degree) dark area to begin the fermentation process (this may not be your countertop, despite the name “countertop fermentation” but make sure it is someplace you will see it daily). If it is on your countertop, just cover it with a tea towel to minimize light exposure.
• Fermentation, depending on the vegetable, may take days to multiple weeks. After a week or two, I recommend tasting every three to five days until you reach the desired flavor (typically ready in two to six weeks).

Health Benefits from Fermenting Vegetables

“We must remember that the concept of pasteurization is relatively new to our species. It is not the natural state of organic matter on our planet to be free of life.” -Chef Tristan Acevedo 

Our bodies are essentially scaffolding for the microbes that live on and in us, which outnumber our own cells. Vegetables naturally contain prebiotic fibers that feed healthy gut bacteria, but fermented vegetables provide the extra superpower, when eaten uncooked, of bringing along beneficial Lactobacilli to benefit the microbial balance in the gut.

Probiotics taken as a supplement may only contain a few species of bacteria; fermented foods, though, may contain many naturally occurring beneficial bacteria, including Lactobacillus plantarum, Lb. brevis, Lb. rhamnosus, Lb. acidophilus, Leuconostoc mesenteroides, Lc. citreum, Lc. fallax, Lc. kimchi, Pediococcus pentosaceus, P. acidilactici, Weissella confusa, and W. cibaria. This is a beautiful example of food as medicine. If looking for a probiotic benefit for general health and wellness, it is much less expensive and delicious to enjoy fermented foods; even just a forkful a day provides plenty of beneficial organisms.

Vegetables are inherently nutritious and, amazingly, fermentation can elevate the benefits of vegetables even more. Fermentation decreases sugar content and, potentially, anti-nutrients while increasing protein, peptides, amino acids, and vitamins (Bs and K).

The Lactobacilli bacteria involved in fermentation also make enzymes that humans cannot (such as cellulases and pectinases) that work on components of the vegetable to make them more easily digestible.

Depending on the bacteria involved and conditions of fermentation, antioxidant compounds (also known as phytochemicals) in the vegetables may be increased. Fermentation may make these compounds more available to the body for absorption. A great example of this is glucosinolates in cabbage; studies have shown increased levels of these beneficial compounds (often associated with improved detoxification, cancer prevention, and hormone balance) in individuals who consumed fermented cabbage.

It is well established that, as a nation, we do not consume enough vegetables—even though we know there are serious health benefits from doing so. Sadly, low fruit and vegetable consumption is one of the top ten risk factors for mortality.

Besides providing benefits to digestive health, fermented foods may provide additional benefits such as improved immune health, cancer prevention, lower cholesterol, lower blood pressure, and lower blood sugar.

Fermented vegetables are a double bonus when it comes to health: all the benefits of vegetables + all of the benefits from fermentation!

The post The Easiest Way to Ferment Vegetables at Home appeared first on Amy Sapola.

Plus, food allergies, intolerances, and sensitivities are on the rise and can be difficult to identify when the symptoms are not always immediate or severe. They can nevertheless negatively impact health—so here’s a look at the different types of reactions.

Allergy Definition

An allergy is a “damaging immune response by the body to a substance, especially pollen, fur, a particular food, or dust, to which it has become hypersensitive.” (Oxford Dictionary) Allergies are an immune reaction to a food that begins immediately after it is eaten and may involve mild to severe food allergy symptoms such as runny nose, hives, vomiting, wheezing, or difficulty breathing.

The top eight allergens include milk, soy, eggs, wheat, peanuts, tree nuts, fish, and shellfish. Interestingly, sesame allergies are also on the rise (declared a major allergen in 2021) with an estimated 1 million allergic persons in the US.

About 32 million Americans have food allergies, which is roughly 10.8% of US adults and 7.6% of US children.

Balancing Act With the Immune System

Our immune systems protect our bodies from outside “invaders” but, sometimes, the immune system can identify something like food as dangerous and “overreact” in an attempt to offer protection.

There are four types of hypersensitivity reactions that can be helpful to understand.

Type 1: A hypersensitivity (IgE) reaction is almost immediate and occurs when the body is exposed to an allergen and releases histamine and other chemicals that cause swelling and inflammation (e.g., food allergies, allergic asthma, skin allergies, allergic rhinitis, environmental allergies, and animal/insect allergies).

Type 2: A cytotoxic (IgM, IgG) reaction occurs when antigens bind with antibodies on the surface of a cell, leading to cell death (e.g., autoimmune reactions like Graves Disease and certain medication reactions).

Type 3: An immunocomplex (IgG) reaction occurs when antigens bind with antibodies, and then settle onto the surface of blood vessels, tissues, joints, or organs; when the body responds to their presence, it causes tissue damage (e.g., lupus or rheumatoid arthritis).

Type 4: This reaction involves white blood cells (instead of antibodies) and is unique because it takes longer for the body to react. Symptoms appear at least 24 hours or more (often 48-72 hours) after exposure (e.g., poison ivy or contact dermatitis).

Intolerance and Sensitivity

Organizations such as the American Academy of Allergy, Asthma, and Immunology group food intolerances and sensitivities together in their definition, saying food intolerance or food sensitivity “occurs when a person has difficulty digesting a particular food. This can lead to symptoms such as intestinal gas, abdominal pain, or diarrhea.”

It is helpful to further distinguish the difference between intolerance and sensitivity. The Institute for Functional Medicine defines food intolerance as a reaction to components of food (histamine, lactose, and so forth) that a person’s body is unable to break down due to lack of an enzyme or other nutrient. This can lead to symptoms such as flushing, inflammation, or cold/flu-like symptoms. This is different from an allergy and sensitivity because it is not due to how the immune system is responding.

Food sensitivities may be more confusing to identify as they may occur hours to days after eating a food to which one is sensitive. These sensitivities are often caused by an imbalance in the digestive system that in turn affects the immune system. Common foods related to sensitivities include dairy (cow’s milk), soy, eggs, gluten, tree nuts, and other ingredients such as gums and thickeners.

The list of symptoms for sensitivities is much more extensive, including but not limited to migraines, headaches, dizziness, trouble sleeping, mood swings, depression, anxiety, weight changes, dark circles under the eyes, asthma, irregular heartbeat, bloating, wheezing, runny nose, sinus problems, ear infections, food cravings, joint or muscle pain, indigestion, nausea, vomiting, bladder control issues, fatigue, hyperactivity, hives, rashes, dry skin, excessive sweating, and acne.

Why is Reducing Chronic Inflammation Important?

Continued exposure to foods that are causing an allergy, intolerance, or sensitivity can cause chronic inflammation, which is known to contribute to chronic conditions such as heart disease, diabetes, cancer, Alzheimer’s disease, and many others.

Complete elimination of foods that do not cause a severe reaction (i.e., anaphylaxis) along with careful reintroduction is considered the “gold standard” for identifying non-severe allergies, sensitivities, and intolerances (and is less costly than food allergy testing).

Please note that elimination plans are never appropriate if you have a severe allergy. We always recommend working closely with a skilled practitioner to safely and accurately identify food allergies.

Often it is recommended to start with the top eight allergens along with alcohol and caffeine— avoiding them for three to four weeks (while focusing on whole unprocessed foods that do not contain preservatives, gums, thickeners, colors, and so forth). Then carefully reintroduce each category that you’ve eliminated, one at a time, each over three to five days. Carefully note any symptoms that occur (even if they are subtle like runny nose, brain fog, fatigue, or something similar).

Starting with all of the top allergens at once can be overwhelming, so it may be easier to start with foods that are “suspect.” These are the foods that you’ve already noticed cause some type of reaction (such as dairy products causing gas or bloating).

For most people, at the end of the three-week elimination period, they will notice that inflammation in their body has been greatly reduced and they are feeling more energetic, in tune with their body, and able to more clearly identify any symptoms that may occur.

The goal is to be able to enjoy as much variety and diversity of whole foods as possible. If a food is identified as causing symptoms in the body, then continued avoidance of that food is advised while you work with your practitioner to optimize digestion, heal the gut, and balance the immune system.

Applying Mindful Eating to Tune Into the Body

Taking time to breathe, feeling grateful, being present, and sitting down to eat can not only improve digestion and satisfaction but can also help you to tune into how your body is feeling before and after eating. Often we are distracted by business, tolerating symptoms because we have become used to them, or intentionally not listening to the signals our body is sending us. That doesn’t mean that our body stops communicating but, instead, the signals (or symptoms) get louder and louder and, eventually, are unable to be ignored (in the case of many diseases).

Here’s more about mindful eating:

• Mindful Eating and a Healthy Relationship With Food
• Healthy Eating Habits: How to Restart Them
• Healthy Eating: Why Don’t Insurers Encourage This?

How Do Farming Practices Relate to Food Allergy, Intolerance, and Sensitivity?

Sesame is an example of a rising food allergen that may cause you to pause and ask why more people are developing allergies. On the surface, the most common answer is that more people are consuming sesame and, thus, more people are becoming allergic to it (think tahini and burger buns, and sesame oil is the sixth most common seed oil).

Sesame is a resilient plant, tolerating poor soil and dry growing conditions but, unfortunately, is often intercropped with GMO cotton that is heavily sprayed with herbicides and pesticides. One common pesticide used is metolachlor. The EPA says that “human health effects from metolachlor at low environmental doses or at biomonitored levels from low environmental exposures are unknown (U.S. EPA, 1995).”

The Hazardous Substance Fact Sheet on metolachlor does point out that repeated exposures may cause an allergic reaction, which raises this question: is it the sesame or how the sesame is being grown? We don’t have the answer yet as it requires more research, but it’s worth investigating as food allergies continue to rise.

Another more commonly discussed allergen is wheat with a skyrocketing number of people unable to tolerate gluten. Changes in plant breeding and agricultural practices, such as the application of glyphosate to help dry wheat prior to harvest, have likely contributed to this growing intolerance.

So, it’s important to not only consider the impacts of the direct ingestion of fungicides, pesticides, and herbicides on human health (and the health of the microbes in our gut) but also the effects they have on the health of the soil, the plant, and the planet.

Histamine Intolerance

Histidine is an essential amino acid for plant growth and development and is essential for our bodies to make protein. Histidine is converted in the stomach, mast cells (immune system), and in certain regions of the brain to histamine. Histamine is also produced by certain bacteria, yeasts, and molds that may increase the likelihood of histamine intolerance if those specific strains overpopulate the digestive tract.

Histamine plays many important roles in the body. It stimulates stomach acid secretion, plays a role in inflammation and dilation of blood vessels (swelling), affects muscle contractions in the intestines and lungs, affects wakefulness, and affects heart rate.

Tomatoes are one of many vegetables that naturally contain histamine with the substance involved in making two of the volatile flavor molecules in tomatoes. Others with histamine include spinach, eggplant, and fermented foods—with plenty of others having varying levels of histamine as well. The ripeness of vegetables like tomatoes influences the histamine content (i.e., a green tomato contains less histamine than a red tomato).

Wine is another source of histamine (if your face flushes when you drink, this is histamine). If trying to minimize histamine, consider avoiding wine or switching to white wine as it contains approximately half the amount of histamine as red.

For most people, if your body is clearing histamine quickly and efficiently enough (meaning that you have plenty of the enzyme diamine oxidase (DAO) in the digestive tract), then eating foods that contain histamine will not cause a reaction. However, due to a number of potential causes, if DAO is low, histamine will not be broken down properly and may cause symptoms such as gas, bloating, nausea, diarrhea, vomiting, runny nose, sneezing, changes in blood pressure, abnormal heart rate, headache, migraine, dizziness, hives, redness, itching, and menstrual pain and cramping.

Working with your healthcare practitioner to develop a plan that includes choosing lower histamine foods and working to increase how quickly your body clears histamine may be beneficial steps toward addressing histamine intolerance.

Speaking Up and Including Anti-inflammatory Foods

Healing from food allergies, sensitivities, and intolerances can take time and plenty of trial and error. Eating out and going to parties and other gatherings can be incredibly difficult with food allergies, sensitivities, and intolerances, and can take a significant social and emotional toll. Know that you are not alone and it is okay to speak up about your dietary needs.

Including a diverse mix of whole foods rich in nutrients helps to nourish the body and provides plenty of colorful phytochemicals that reduce inflammation. Focusing on the abundance and diversity that is available to you (versus what you are avoiding) is a mindset shift that you may find helpful.

References:

American Gastroenterological Association. Food allergies and intolerances: food allergy vs. food intolerance. https://aga-cms-

assets.s3.amazonaws.com/201821420832—All_FAI_2017.pdf.

American Academy of Allergy, Asthma & Immunology. Food intolerance versus a food allergy. https://www.aaaai.org/conditions-

and-treatments/library/allergy-library/food-intolerance.

Biogenic Amines Formation, Toxicity, Regulation in Food: https://pubs.rsc.org/en/content/chapterhtml/2019/bk9781788014366-00001?isbn=978-1-78801-436-6

Histamine Intolerance Originates in the Gut: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8069563/

Histamine Intolerance—The More We Know the Less We Know. A Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308327/

Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8143338/

Metolachlor Hazardous Substance Fact Sheet: https://nj.gov/health/eoh/rtkweb/documents/fs/3374.pdf

Real Food Encyclopedia Sesame: https://foodprint.org/real-food/sesame/

U.S. Food and Drug Administration. Food allergies. https://www.fda.gov/food/food-labeling-nutrition/food-allergies.

Vojdani A, Vojdani C. Immune reactivities against gums. Altern Ther Health Med. 2015;21 Suppl 1:64-72. PMID: 25599187.

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What Does Living Healthier Mean to You? 

There is beauty in simplicity and, although “healthy living” may appear to require endless free time, being wealthy, or constantly following the latest trends, I would like to offer another option.

What if living healthier is more about connection than consumption?  

Recently I heard Dr. Zach Bush say that his new one-word answer to the question of “What is regenerative?” is connection. This struck me as I began to consider the intention of regenerative agriculture. This made me realize that regenerative agriculture is a reconnection with the soil and, as we reconnect with the soil, we also reconnect with plants (our food). By reconnecting with our food (and where it comes from), we reconnect with what it feels like to be nourished—also reconnecting with the seasons, nature, and so much more.

A chain reaction is started by the simple act of connection that can create a massive shift in what it means to “be” healthy. It allows us to think of healthy living as a state of “being” connected rather than of buying or doing more.

What Causes Dis-ease? 

Disease is defined as “a disorder of structure or function in a human, animal, or plant, especially one that has a known cause and a distinctive group of symptoms, signs, or anatomical changes.” (Oxford Dictionary)

We are continuing to learn about the effects of growing plants using herbicides, fungicides, and pesticides—which help to fend off disease and predators at the cost of disrupting the microbiome of the soil. Unfortunately, this disruption makes minerals and other nutrients in the soil less available to the plant (and affects our own microbiome); weakens the plants’ natural defenses (so it produces fewer phytonutrients); and of course, has many potential environmental and human health impacts.

A small imperfection in a plant, such as an insect bite out of a leaf of lettuce, may be hardly noticeable. Yet, it causes an increase in the phytonutrients that the plant produces, and the plant thereby builds resilience.

Although a diagnosis of disease can feel like one that came out of nowhere, often the disease process is years in the making. Think of how many diseases begin with dis-ease (a lack of a feeling of ease) in the mind and/or body, perhaps in the form of low-grade chronic inflammation (physical or emotional) that is sometimes ignored, pushed through, or forgotten about due to busy lives.

Then there’s resilience.

“Resilience is the process and outcome of successfully adapting to difficult or challenging experiences, especially through mental, emotional, and behavioral flexibility.” (American Psychological Association).

Building Resilience for Living Healthier

These six key areas serve as the foundation.

1. Sleep and Relaxation: Ensuring that you are getting seven to eight restful hours of sleep each night is important for disease prevention and allows your body time to repair and regenerate.
2. Exercise and Enjoyable Movement: Finding ways to move regularly throughout the day in ways that feels good to your body increases blood flow, relieves stress, and helps improve mood.
3. Detoxification:
   1. It is impossible to avoid all toxins; however, making simple swaps can make a big difference, so avoid:
      1. heating food in plastic
      2. cookware coated with Teflon
      3. skincare products that contain xenoestrogens
      4. herbicides or pesticides
   2. Detoxification does not require a juice cleanse. Your body is working to eliminate toxins each and every second. Focus on supporting liver health, daily bowel movements, breathing, sweating, and drinking plenty of clean filtered water each day to support healthy detoxification.
4. Nourishment: Natural compounds that give plants their taste, color, and smell (making them beautiful and delicious) are called phytonutrients, and these may reduce inflammation and help tp prevent cell damage. Consider including as much color and diversity of whole foods in your daily diet as possible.
5. Stress Management: Notice this does not say to avoid stress because it’s impossible to completely avoid. Instead, develop ways to process and manage stress. Consider creative outlets like drawing, painting, gardening, or journaling, or practicing gratitude, meditation, or prayer.
6. Relationships: We’re experiencing an epidemic of loneliness, and mental health and physical health are closely tied. Make a point to connect with others who you enjoy being around and share interests with, and provide support regularly. Sharing a meal is a great way to connect.

Healthy Living and Vegetables

If you search “health benefits of vegetables” on PubMed, 2,952 results come back. Needless to say, it is well established that vegetables are inherently healthy and should be included as part of a healthy lifestyle for disease prevention.

So, do not stress about the “best” vegetable to be eating for your health. If your body is craving a certain vegetable, there is likely a reason. Eating only one “superfood” is not nearly as beneficial as the plethora of nutrients you receive from eating a diverse array of whole colorful foods.

Superfoods literally surround us on a farm, and they do not have to be exotic. The definition of a superfood is a nutrient-rich food considered to be especially beneficial for health and well-being, which can easily be seen in fresh vegetables, herbs, and microgreens!

The recommended amount of vegetables is variable, based on whom you ask and if you are trying to prevent or treat a condition. At least four cups a day, though, is a great starting point. You’ll see seasonal variability, of course, with more vegetables in the spring, summer, and fall, and maybe a few less over the winter.

The post The Importance of Connection for Wellbeing appeared first on Amy Sapola.

Understanding the Basics of Blood Sugar

It is estimated that 88 percent of the U.S. population has some degree of metabolic dysfunction—which ultimately results in elevated levels of chronic disease. Understanding the basics of metabolism and blood sugar balance is a great place to start to improve metabolic health.

Blood sugar or blood glucose is literally the amount of glucose that is found in the blood at any given time (and this is constantly changing depending on meals, activity, stress, sleep, microbiome, and so forth). Glucose can come from many sources, including our food (galactose, fructose, lactose, sucrose, or starch, which all are ultimately broken down to glucose), during fasting from stored glucose (called glycogen, primarily found in the liver and muscles), or through breaking down protein or fat (gluconeogenesis).

When we ingest carbohydrates, they are broken down into sugars and starches that are then further broken down to glucose, which is carried in the blood to the body’s cells where it is again broken down further and used for energy (also known as ATP). When there is excess glucose in the blood, to avoid damaging the cells, the hormone insulin (produced by the pancreas) comes to the rescue to store glucose.

There are long-term consequences if the amount of glucose in the blood remains elevated such as:

• Damage to blood vessels (cardiovascular disease and retinopathy)
• Nerve damage (neuropathy)
• Kidney damage
• And more (inflammation, oxidative stress, glycation, and so forth)

Cardiometabolic Health (Blood Sugar + Heart Health)

Often, when speaking of our heart health and cholesterol levels, it is assumed that cholesterol all comes from dietary fat intake. However, carbohydrates play a role in cholesterol production, too!

When storing excess glucose short-term, glycogen is produced (mostly in the liver and muscle tissue); however, longer-term storage is in the form of triglycerides in adipose tissue. In addition to moderating carbohydrate consumption, the elimination of alcohol consumption has been shown to reduce triglyceride levels by up to 80 percent. Elevated triglyceride levels can raise the risk of cardiovascular disease independent of cholesterol levels.

Excess saturated fat in the diet may also impair the function of insulin receptors on cells, which ultimately leads to higher blood sugar levels.

Balance Stress to Balance Blood Sugar

As mentioned above, stress can have a significant impact on blood glucose levels. When under stress, cortisol (as well as other hormones) become elevated. These hormones are normal and healthy if a bear is chasing you and then it stops and you can recover; but, unfortunately in our modern world, we are encountering different forms of stress throughout the day without taking the time to recover, resulting in chronic elevations of stress hormones.

Chronically elevated cortisol:

• Diverts blood from the digestive tract (poor digestion)
• Increases blood glucose to provide muscle cells with more energy and decreases insulin production to prevent glucose from being stored
• Causes the body to live in an insulin-resistant state
• Increases food cravings because high blood glucose + low insulin = cells are starved of energy
  • Because the glucose that is there can’t get in, hunger signals are sent to the brain, which is often associated with increased food cravings during periods of chronic stress.
• Reduces inflammation but, in doing so chronically, can cause immune suppression (more colds, more food allergies, increased GI issues because GI and immune systems are closely linked)
• Increases blood pressure (increased risk of heart disease)
• Disrupts the sleep/wake cycle (poor sleep may contribute to less healthy food choices, less resilience to stress, less daily movement, increased blood pressure, and heart disease)

A Mindful Moment Before Eating to Balance Blood Sugar

With continued research on blood sugar responses to food, it is becoming more apparent that each of us has an individual and unique response to the foods we eat (for many of the reasons listed above). This is where mindful eating can come in: taking time before eating, to shift out of the “fight or flight” sympathetic state (where cortisol is high), and instead take a few slow deep breaths (I like to breathe in for five seconds, out for five seconds, and repeat three to ten times).

Feel your feet on the floor, take a moment to look at your plate, notice the colors and scents, and feel grateful for the meal you are about to consume. Just taking a moment to pause will change your digestion as well as your blood sugar response. Make sure that, while eating, the mindfulness continues. Put down the phone, step away from the computer, and turn off the TV. No heated conversations. Instead, just focus on the present moment and enjoy the food that you are consuming.

After eating if you are able, take a gentle walk outdoors for ten to fifteen minutes to further help improve your blood sugar response (your body utilizes fifty times more glucose from the blood when moving vs. sitting still), improve digestion, and reduce stress.

Movement Matters

Not only is at least 150 minutes of moderate aerobic movement (60-70 percent of MHR (200 – your age)) per week important for balancing blood sugar, but it is also important to move your lymph to help support cardiovascular health. The body removes excess cholesterol from the body’s tissues by transporting it through the lymphatic system back to the liver for excretion in the bile into the intestines—some of which will be reabsorbed and some of which will be eliminated in the stool (more on healthy bowel movements in the next section!).

One of my favorite ways to move the lymph (and improve balance and coordination) is by using a rebounder. You may also consider dry brushing, regular enjoyable movement, and lymphatic drainage massage.

In addition to moving the lymphatic system, regular moderate movement helps to increase the number and function of the mitochondria in your cells. Mitochondria utilize stored glucose and fat to provide energy (ATP) for your cells. The mitochondria’s ability to switch between using glucose and fat for energy is metabolic flexibility and increases as the number and quality of mitochondria increase. Regular movement also helps to increase mitophagy (getting rid of old or malfunctioning mitochondria), which is important because the suboptimal function of mitochondria has been associated with insulin resistance.

Strength training (approximately three times a week) is also beneficial for cardiometabolic health as muscle is one of the primary ways that glucose is utilized from the blood. Strength training can help lower blood glucose levels and lower insulin resistance.

Fiber first

Fiber is not sexy, but it should be. It’s one of the most important parts of our diet for metabolic health—and vegetables are my absolute favorite source of fiber!

Although fiber is technically counted as a carbohydrate (see a nutrition label), it can’t be broken down and absorbed like other carbohydrates, so it can help slow down the absorption of glucose (from sugars and starches) and reduce the overall blood sugar spike associated with a meal. This is sometimes why you may hear discussion about “net carbs”  (total carbohydrates – fiber = net carbs).

There are two main types of fiber:

• Soluble fiber:
  • Dissolves in water and forms a gel-like substance in your stomach, which slows down digestion. Soluble fiber helps to control blood glucose and cholesterol, which may help prevent or manage diabetes.
  • Vegetable sources: Brussels sprouts, sweet potatoes, turnips, carrots, and broccoli
• Insoluble fiber:
  • Does not dissolve in water and typically remains whole as it passes through the digestive tract. Insoluble fiber supports insulin sensitivity and regular bowel movements.
  • Fruit and vegetable sources: cauliflower, green peas, leafy greens, apples (with the peel), and blackberries

The glycemic index is a scale from 0 (low) to 100 (high, pure glucose) that helps to gauge how much a food is likely to impact blood sugar. Foods that contain more fiber in their natural form are likely to be lower on the glycemic index. The glycemic index does not tell us the whole story though; that’s why it’s also important to consider glycemic load.

The glycemic load = ((glycemic index) x (grams of carbohydrates per serving)) / 100.

The glycemic load is:

• High = ≥20
• Intermediate: 11-19
• Low with GL≤10

It is interesting to note that how a food (such as a sweet potato) is prepared also has an effect on how it affects blood sugar (boiling a sweet potato and eating it with the skin has the lowest glycemic impact).

Sugar Cravings and Crashes

Ultra-processed foods are often designed to trick our brains and create cravings, and they contain up to 90 percent of the added sugar we consume from food. Plus, large fluctuations in blood sugar can create cravings. The larger the blood sugar spike following a meal, the more significant the drop following the spike. This drop then triggers the body to think it again needs glucose, which results in greater hunger following this experience.

Avoiding large fluctuations in blood sugar is key to reducing sugar cravings. If craving sweetness, consider foods that in their whole form are naturally sweet instead of reaching for artificial sweeteners. Naturally sweet vegetables like sweet potatoes, carrots, parsnips, and fennel are packaged by Mother Nature along with fiber (plus vitamins, minerals, and phytonutrients) to help avoid the blood sugar rollercoaster that can lead to cravings and crashes.

Balance (Macros)

On average we eat ten times more sugar today than we did one hundred years ago.

There are endless dietary recommendations out there and, as we learn more about nutrition, it becomes evident that personalized recommendations are necessary because everyone has a unique set of factors that influence how their body responds to specific foods. (If you doubt this, try wearing a continuous glucose monitoring (CGM) device along with a friend or family member; it’s incredible how you can eat the same thing and have a different response).

Generally speaking, creating balanced vegetable-forward meals is helpful for maintaining blood sugar balance and avoiding blood sugar spikes (ideally seeing less than a 30 mg/dL rise in blood sugar with each meal).

Here are a few of my favorite tips:

• Focus on whole, unprocessed foods (ie., fruits, vegetables, legumes, nuts, and seeds).
• Pair carbohydrates with fat and/or protein (think sweet potato with nut butter and pumpkin seeds).
• Whole foods containing fats (ie., olives, avocado, nuts, seeds, coconut) have minimal impact on blood sugar and make great snacks.
• Eat your vegetables! Check out our selection of low-carbohydrate vegetables that are also a rich source of vitamins, minerals, and phytonutrients.
• Enjoy your salad first with vinegar and high polyphenol cold pressed extra virgin olive oil dressing (extra bonus: add mustard and crushed garlic) to provide fiber and receive the benefits of greens for digestion and vinegar and olive oil for an improved glycemic response.
• If not having a salad, consider drinking an eight ounce glass of filtered water with one tbsp of organic raw unfiltered apple cider vinegar prior to your meal (I like to add a dash of cinnamon to this!).
• It matters how food is grown. This is true for meat (consider if the animal is eating a diverse natural diet) as well as vegetables (without synthetic inputs in healthy soil). J.I. Rodale said it best: healthy soil = healthy plants = healthy people!

I’d love to hear from. you! What are your favorite ways to balance blood sugar?

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When using the term “deeply nourishing,” it brings to mind Ayurveda and the concept of the dhatus. In Ayurveda, it is believed that nourishment occurs over approximately thirty to thirty-five days with seven layers of the body, the dhatus, that are nourished in order (lymph, blood, muscle, adipose, bone, nervous, reproductive).

This means that the food you consumed in the last month is currently affecting the growth, development, and function of your body. Note how the nervous system and reproductive tissue are the deepest tissue layers and last to receive nourishment; so, if nourishment is inadequate, they are the first to suffer.

This is where the current concept of nutrient density comes into play, and here’s a nutrient density definition: This is a term used to describe foods that are high in nutrients—including vitamins, minerals, complex carbohydrates, lean protein, and healthy fats—and are comparatively low in calories.

Generally speaking, foods that are closer to nature, in their whole form or minimally processed, are more nutrient dense. Less nutrient dense foods often fall into the category of ultra processed foods such as breakfast cereals, processed meat and meat substitutes, processed cheese, soft drinks, chips, candy, and so forth.

Vegetables are an essential part of a healthy diet, and they can also play a role in improving reproductive health. In fact, there is a growing body of evidence that suggests that eating vegetables can improve fertility. For example, a study of over 2,000 women found that those who ate the most vegetables were more likely to ovulate regularly and have a higher chance of getting pregnant. Studies have also shown that women who eat more vegetables are less likely to experience infertility, have a lower risk of miscarriage, and have healthier pregnancies.

Eating plenty of vegetables can also help to reduce the risk of pregnancy complications. For example, a study of over 10,000 women found that those who ate the most vegetables had a lower risk of gestational diabetes. Vegetables are a good source of fiber and are generally lower in carbohydrates, which can help to regulate blood sugar levels. Fiber can also help to prevent constipation, which is a common concern during pregnancy.

Plus, fruits and vegetables are a good source of essential nutrients that are important for reproductive health in both men and women. That’s right! Reproductive health is not just an issue that women need to be concerned about; the nutritional status of the father also matters.

These nutrients include:

Folate: Folate is a B vitamin that is essential for cell growth and development. It is especially important for pregnant women as it can help to prevent birth defects of the brain and spinal cord.

Folate is just as important for men as it is involved with healthy sperm production and embryo formation. Folate is critical to glutathione (AKA the master antioxidant) formation, which helps reduce damage to the DNA contained in sperm.

Sources: Dark green leafy vegetables, broccoli, spinach, asparagus, Brussels sprouts

Tip: There is often controversy about whether it is better to obtain Vitamin B9 as folate (the natural form from food) or as folic acid (used in food fortification and many supplements) based on genetic variants (such as MTHFR). Available research shows a protective benefit when using prenatal folic acid supplements for mothers with and without MTHFR variants.

The take home message: The Centers for Disease Control and Prevention (CDC) recommends that all women of reproductive age get 400 micrograms (mcg) of folic acid each day in addition to consuming food with folate from a varied diet to help prevent neural tube defects.

Iron: Iron is a mineral that is essential for red blood cell production. It is important for women who are pregnant or breastfeeding as they need more iron to support their increased blood volume, and their iron stores are also supplying the fetus and infant.

Sources: Spinach, sweet potatoes, peas, broccoli, string beans, beet greens, dandelion greens, collards

Tip: Vegetable sources of iron are best paired with an acid like citrus or vinegar to increase iron absorption.

Vitamin C: Vitamin C is an antioxidant that helps to protect cells from damage, and this is important for both men and women’s reproductive health. It is also important for the absorption of iron.

Sources: Citrus, strawberries, tomatoes, orange/red/yellow bell peppers, broccoli

Tip: Eat foods rich in Vitamin C raw. Cooking quickly decreases the amount of Vitamin C in fruits and vegetables.

Zinc: Zinc is a mineral that is important for immune function, wound healing, and cell growth. It is also important for production of testosterone and sperm production.

Sources: Spinach, radish sprouts, edamame, broccoli, kale, garlic, and mushrooms

Tip: If you consume meat, zinc absorption is substantially higher in the presence of protein from animal sources than plant-based protein. So, if you add animal protein to vegetable forward meals, it significantly increases the amount of zinc you can absorb.

Omega-3 fatty acids: Omega-3 fatty acids are essential fatty acids that are important for brain and heart health. They are also thought to be beneficial for fertility and fetal development.

Source: Wild caught S.M.A.S.H. fish (low mercury/high omega 3)—meaning sardines, mackerel, anchovies, salmon and herring—along with walnuts, chia seeds, and purslane (yes, the garden “weed”)

Tip: Check out the EWG’s seafood calculator to find out how much seafood is safe to consume based on age, gender, weight, pregnancy status, and heart disease.

How Fruits and Vegetables Improve Reproductive Health

In addition to the essential nutrients discussed above, there are a number of ways that fruits and vegetables can improve reproductive health.

For example, they:

• Help to regulate hormones. Optimizing hormone balance can improve fertility. Vegetables that are high in fiber and those that contain sulforaphane (such as kale, collards, broccoli, broccoli sprouts, radish, watercress, and so forth) can help to support balanced estrogen levels (and the elimination of potentially harmful estrogen metabolites).
• Reduce inflammation and oxidative stress. Inflammation and oxidative stress are factors in many health conditions, including infertility. Eating a wide variety of colorful vegetables provides a wide array of phytonutrients that can help to reduce inflammation and oxidative stress, which can improve the quality of sperm and eggs and ultimately fertility.

How Many Vegetables Should You Eat?

The CDC recommends that adults eat two cups of vegetables per day, and we know that only one in ten Americans eat enough vegetables. If you are trying to improve your reproductive health, you may want to aim for even more vegetables by slowly making your way up to six to nine cups of colorful seasonal vegetables each day.

Even making small changes can make a big difference.

For example, you could start by adding one or two servings of vegetables to each meal or swapping out an ultra processed afternoon snack with vegetable crudités with olives and organic hummus or a high polyphenol extra virgin olive oil vinaigrette. It is never too soon to start making diet and lifestyle choices that will set you up for a healthy pregnancy later on.

Here are some additional tips for the kitchen to improve fertility:

• Eat a variety of vegetables from all different colors. Each color of vegetable contains different vitamins, minerals, and phytonutrients that are important for fertility.
• Cook vegetables with healthy fats, such as olive oil or avocado oil, at an appropriate temperature. This will help to increase the absorption of nutrients, fat soluble vitamins, and some phytonutrients.
• Avoid overcooking vegetables as this may reduce certain nutrients and the potential health benefits.
• Try adding one to two servings of vegetables to all of your meals: breakfast, lunch, and dinner.
• Snack on vegetables throughout the day. They are a great source of fiber, which can be very helpful during pregnancy as well to prevent constipation.
• Drink plenty of water. Water is essential for overall health and well-being as well as a natural form of detoxification, and it is also important for fertility.
• Avoid smoking and alcohol consumption. These behaviors can damage sperm and eggs, and they can also increase the risk of miscarriage. Here is our guide for making non-alcoholic beverages with juices and herbs.
• Move, joyfully. Regular enjoyable movement (walking, hiking, yoga, gardening, etc.) can help to improve circulation as well as overall physical and mental well-being, and it can also help to improve fertility.

There are many different types of vegetables that are beneficial for reproductive health.

Some of my favorites are:

Leafy greens: Leafy greens are a good source of folate, iron, and vitamin C. My favorites are mustard greens, spinach, arugula, and dandelion greens.

Cruciferous vegetables: Cruciferous vegetables are a good source of vitamins C and E as well as fiber. Consider including broccoli, cauliflower, and Brussels sprouts in your meals.

Bok choy: Bok choy is a good source of folate, iron, and vitamin C.

Avocado: Avocados are a good source of healthy fats, which are important for fertility.

Sweet potatoes: Sweet potatoes are a good source of beta-carotene, which is converted to vitamin A in the body. Vitamin A is important for reproductive health.

Tomatoes: Tomatoes are a good source of lycopene, which is an antioxidant that has been linked with improved fertility.

Tips for Increasing Your Vegetable Intake

If you are not currently eating at least two cups of vegetables a day or you wish to incorporate more (upwards of six to nine cups), there are a few things you can do to increase your intake: Add vegetables to your meals at every opportunity. For example, you can add spinach to your omelet, broccoli to your stir-fry, or tomatoes to your salad. Snack on vegetables throughout the day. Carrot sticks, celery sticks, and cucumber slices are all healthy and refreshing snacks. Make vegetable soup or chili. This is a great way to get a lot of vegetables in one meal. Add microgreens for flavor and nutritional value.

Conclusion

Vegetables are an important part of a nourishing lifestyle, and they can also play a role in improving reproductive health. If you are trying to improve your fertility, make sure to include plenty of colorful seasonal vegetables each day. It’s never too early to start!

References: Hoek J, Steegers-Theunissen RPM, Willemsen SP, Schoenmakers S. Paternal Folate Status and Sperm Quality, Pregnancy Outcomes, and Epigenetics: A Systematic Review and Meta-Analysis. Mol Nutr Food Res. 2020 May;64(9):e1900696. doi: 10.1002/mnfr.201900696. Epub 2020 Feb 20. PMID: 32032459; PMCID: PMC7317557. Prasad S, Tiwari M, Pandey AN, Shrivastav TG, Chaube SK. Impact of stress on oocyte quality and reproductive outcome. J Biomed Sci. 2016 Mar 29;23:36. doi: 10.1186/s12929-016-0253-4. PMID: 27026099; PMCID: PMC4812655. Abu-Ouf NM, Jan MM. The impact of maternal iron deficiency and iron deficiency anemia on child’s health. Saudi Med J. 2015 Feb;36(2):146-9. doi: 10.15537/smj.2015.2.10289. PMID: 25719576; PMCID: PMC4375689. Folate. Fact Sheet for Health Professionals. NIH. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

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What are Lectins? 

Lectins are proteins that bind to carbohydrates, and they are produced by almost all forms of life, including plants, animals, and humans. Human lectins have a number of different roles in the body, including regulation of our microbiome (i.e., the microbes that live on and inside of our bodies).

Lectins have a variety of functions in plants, including protecting them from insects, bacteria, and fungi, which means they are a phytonutrient.

Lectin Foods List: Vegetables, Beans, and Legumes: 

• beans* (all, including sprouts)
• chickpeas*
• lentils* (all)
• peas
• soy (including tofu)
• sugar snap peas
• edamame
• green beans
• tomatoes
• and more

*Lectin levels can be reduced by pressure cooking and/or soaking (we’ll talk about this more below).

Lectins are also found in processed plant-based ingredients such as soy protein and pea protein, which you may find in a number of protein powder supplements, protein bars, and snacks.

Lectins are typically found on the outside of the plant—for example, on a seed coat. Once ingested, they can also bind to cells in the human body, which can have both positive and negative effects.

Lectins can cause food poisoning (in the case of raw red or white kidney beans) with severe gastrointestinal symptoms from a phytonutrient known as phytohemagglutinin. In fact, the Centers for Disease Control and Prevention (CDC) reports that about 20 percent of reported food poisoning cases are actually caused by consuming foods with lectins (from improperly prepared foods).

One of the key points to understand is that most lectins are inactivated when cooked properly. 

Individuals most affected by lectins are people with autoimmune conditions and IBS. About 30-40 percent of people with autoimmune conditions are lectin intolerant, meaning that their immune system has made antibodies to lectins and reacts when they are consumed, potentially increasing inflammation as well as other symptoms.

Another key point is that not everyone is sensitive to lectins. Therefore, if you are preparing legumes properly (see below) and eating a variety of lectin-containing fruits and vegetables, there may be benefits to consuming foods that contain reasonable amounts of lectins as they contain many nutrients beyond the lectins themselves.

Pros of Consuming Foods With Lectins

• Lectins may help to improve gut health. A study published in the journal Gut Microbes found that lectins from legumes could increase the number of beneficial bacteria in the gut. Another mechanism by which lectins improve gut health is its ability to stimulate digestive function. It does this by producing cholecystokinin, which promotes bile secretion to break down nutrients so that they can be absorbed more easily.
• Consuming foods with lectins are associated with many health benefits (consider the “Blue Zones” dietary patterns that often contain lectins). For example, people who regularly eat beans have a lower risk of high blood pressure, cardiovascular disease, and certain cancers.
• Lectins are one group of phytonutrients, but each vegetable has hundreds to thousands of phytonutrients. One example of additional phytonutrients in a fruit that contains lectins is tomatoes. People who eat tomatoes benefit from the UV protective effects of lycopene and have a lower risk of heart attack and stroke.

Cons of Consuming Foods With Lectins

• Lectins may cause digestive issues for certain people. Issues may include bloating, gas, diarrhea, and nausea. The reason for this is that lectins may not be completely digested (partially because they are stable in acidic environments), which allows them to get past the stomach and bind to and damage the cells lining the digestive tract. This can negatively impact the permeability of the intestinal membrane and interfere with absorption of nutrients.
• Lectins interfere with the absorption of minerals. Lectins bind with calcium, iron, phosphorus, and zinc, decreasing their absorption in the intestinal tract. With that being said, it is important to remember that lectins only have a finite ability to bind minerals (I’ve heard it described that they “pull minerals out of the body,” which is not likely). When consuming foods that contain lectins, the lectins may bind with minerals primarily in the intestinal tract. Therefore, pairing foods with lectins with mineral rich foods may help decrease the risk of potential mineral deficiency caused by lectin binding.
• Some lectins can be toxic in large quantities. This is especially true of lectins from raw beans, legumes, and grains. Cooking these foods can help to reduce the levels of harmful lectins.

Who May Want to Avoid Lectins? 

• Individuals with some autoimmune diseases:
  • One study indicated that the symptoms of individuals with multiple sclerosis improved after going on a low-lectin diet (this, however, was not a randomized control trial, so more research must confirm this preliminary finding).
  • Not all individuals with autoimmune disease are sensitive to lectins; it is highly individualized.
  • Lectins cause agglutination of proteins, which may be most troublesome for those with arthritis-related autoimmune disease (such as rheumatoid arthritis).
• Individuals with irritable bowel syndrome (IBS) may experience increased sensitivity to lectins.
• Individuals with small intestinal bacterial overgrowth (SIBO):
  • Oftentimes, individuals with SIBO have a hard time eating high-lectin foods, but it is likely due to the high fiber content of lectin-containing foods.
  • These individuals may report negative inflammatory effects after eating lectins such as digestive discomfort, joint pain, and brain fog even when cooked properly because of the fermentation that occurs with the carbohydrates and fiber in the foods with lectins.

Overall, the evidence on the health effects of lectins is mixed. Many lectin-containing foods have well researched health benefits while others may be harmful (specifically in the case of uncooked legumes and grains).

Here are some tips for reducing the risk of adverse effects from foods with lectins:

1. Soak beans and legumes overnight (at least six hours):
   1.  Soaking beans and legumes overnight can help to reduce the levels of harmful lectins in these foods. After soaking, make sure to discard the water, rinse the beans or legumes, and refill with fresh water prior to cooking.
2. Cook foods high in lectins thoroughly:
   1. Cook at temperatures of at least 212 degrees Fahrenheit for ten to thirty minutes (or until properly cooked; most legumes take much longer than this to be cooked to a desirable texture).
   2. Specifically consider using a pressure cooker to reduce lectins for beans, tomatoes, and potatoes.
3. Eating sprouted forms of lectin foods, such as sprouted grains, may reduce lectin content by approximately 60 percent.
4. Certain foods like peanuts contain lectins that are more stable when heated and not easily destroyed so may be best avoided in large quantities if sensitive to lectins.
5. Ferment foods:
   1.  Fermenting vegetables (such as soy), fruits, and even legumes allows beneficial microbes to  break down and reduce some of the lectins.
6. Peeling and deseeding high-lectin foods:
   1. Removing the skins and seeds from fruits and vegetables such as squash, cucumber, eggplant, and tomatoes can reduce the lectins. Peel the skin off your high-lectin fruits and veggies, and remove as many of the seeds as possible in addition to cooking them.

By following these tips, you can enjoy the health benefits of including as much diversity into the diet as possible.

References:

Cohen, L.J., Han, S.M., Lau, P. et al. Unraveling function and diversity of bacterial lectins in the human microbiome. Nat Commun 13, 3101 (2022). https://doi.org/10.1038/s41467-022-29949-3

Adamcová A, Laursen KH, Ballin NZ. Lectin Activity in Commonly Consumed Plant-Based Foods: Calling for Method Harmonization and Risk Assessment. Foods. 2021 Nov 13;10(11):2796. doi: 10.3390/foods10112796. PMID: 34829077; PMCID: PMC8618113.

Lectins: The Nutrition Source. Harvard University. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/#:~:text=It%20is%20possible%20that%20one,lectins%20and%20other%20anti%2Dnutrients.

Wu, L., Bao, Jk. Anti-tumor and anti-viral activities of Galanthus nivalis agglutinin (GNA)-related lectins. Glycoconj J 30, 269–279 (2013). https://doi.org/10.1007/s10719-012-9440-z

Pusztai A, Grant G. Assessment of lectin inactivation by heat and digestion. Methods Mol Med. 1998;9:505-14. doi: 10.1385/0-89603-396-1:505. PMID: 21374488.

Ryva B, Zhang K, Asthana A, Wong D, Vicioso Y, Parameswaran R. Wheat Germ Agglutinin as a Potential Therapeutic Agent for Leukemia. Front Oncol. 2019 Feb 21;9:100. doi: 10.3389/fonc.2019.00100. PMID: 30847305; PMCID: PMC6393371.

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This month I’m talking with my friend and colleague Sarah Stinson about how she uses an integrative approach to work with clients who have eating disorders.

Sarah has worked in the field of mental health and eating disorders for 28 years. She received her Master’s in Community Counseling from St. Cloud State University in 1991. She became a Certified Massage Therapist in 1999, a Certified Healing Touch Practitioner in 2010, and a Certified Healing Touch Instructor in 2012. In 2018 she completed a 2 year Interprofessional Integrative Health and Medicine Fellowship through the Academy of Integrative Health and Medicine. Sarah has worked at Mayo Clinic Health System-Red Wing since 1999. Currently she is the Integrative Medicine and Health Coordinator and an Eating Disorders Therapist. She has spoken internationally on various topics related to body image, eating disorders, stress management, Healing Touch and integrative health and medicine. Her passion is to support others in their healing journey and inspire them to see their true beauty and unique place in this world.

Listen On Your Favorite Podcast Listening Platform or Click Here.

Resources:

NEDA      nationaleatingdisorders.org

Academy for Eating Disorders    aedweb.org

The Body Positive   thebodypositive.org

The Center for Mindful Eating https://www.thecenterformindfuleating.org/

Intuitive Eating https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

Dr. Amy Sapola helps women prepare for perimenopause by providing online education and resources. 

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“When the stress response is triggered by a threat to our self-concept, we are likely to turn on ourselves in an unholy trinity of reactions. We fight ourselves (self-criticism), we flee from others (isolation), or we freeze (rumination). These three reactions are precisely the opposite of the three components of self compassion, 1. self kindness, 2. common humanity, 3. mindfulness. ” ⁠
⁠
(Above) From the work of Kristin Neff and Christopher Germer. “The Mindful Self-Compassion Workbook.” ⁠
⁠
One of the first steps is to become aware, observe, without judgement. ⁠
⁠
Consider taking a self compassion break when a difficult situation arises, it could go something like this: ⁠
⁠
Think to yourself, “this is stressful” (mindfulness), “I am not alone” (common humanity), “May I be kind to myself” (self-kindness). ⁠

It’s easy to fall into repetitive behaviors that do not serve us. In yoga the term “samskara” resonates with me because “samskaras are individual impressions, ideas, or actions; taken together, our samskaras make up our conditioning. Repeating samskaras reinforces them, creating a groove that is difficult to resist (Yoga Journal).” We can create positive patterns or negative patterns in our thoughts and actions. The above compassion break is about beginning to change these patterns from negative to positive in a way that is supportive and nourishing.

Dr. Amy Sapola helps women prepare for perimenopause by providing online education and resources. 

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