Think Twice! Our Gut Is Our Second Brain

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By Jessica Baker RN, BSN, E-RYT 500, YTRX

 

Have you ever gone with your “gut instinct?” Did you know this decision was based out of your second brain? Hidden throughout the digestive system this second brain is expanding medicine’s understanding of the link between digestion, health, emotions and even the way we think!

What is the digestive system?

Our digestive system is made up of the digestive tract, also referred to as the gut, and 3 accessory solid organs. The digestive tract is a series of hollow organs joined in a long, twisting tube from the mouth to the anus. These hollow organs include the mouth, esophagus, stomach, small intestine, large intestine and the anus. The solid accessory organs are the liver, pancreas, and gallbladder. Simply, this series of hollow and solid organs allows the body to get the nutrients and energy it needs from the foods we eat.

 

East Vs West

For thousands of years eastern medicine, traditional Chinese medicine and Ayurvedic medicine, have taught that the gut is the foundation of health. Their teachings prove how our gut can directly affect both our mind and body. Within the last several years, western medicine concepts have begun to explore this relationship more in-depth; citing the understanding of the links between digestion, mood, health and the way we think.

 

Trust Your Gut – Enteric Nervous System

We often hear people say “trust your gut” when faced with decisions in which we express doubt. Trusting your gut is a reliable way for when you feel as if you are at the crossroads of a decision. And without a doubt, science can prove this! The enteric nervous system (ENS), this brain in our gut, is an enormous number of neurons found within the gastrointestinal tract. These neurons are responsible for controlling the many functions of our GI tract. It is said, the ENS has more neurons than in the entire spinal cord! What’s amazing about the ENS system is that it works independently of our central nervous system, the system found in our brain and spinal cord. This network of neurons uses the same chemicals and cells of the brain to help us digest and alert us to when something is amiss. The ENS can gather information about the conditions inside your GI tract, process the information and generate a response without sending it back to your brain. This is the magic and science of our gut instinct!

 

The Vagus Nerve and Our Gut Microbiome

Vagus is the Latin word for wandering. The longest of the cranial nerves, the vagus nerve runs from your brain to your large intestine. Unlike some of our cranial nerves, this nerve has both sensory and motor functions. The superpowers of the vagus nerve serve as a bridge linking our gut microbiome to our brain. Our gut microbiome is made of trillions of microscopic organisms including bacteria, fungi, viruses and parasites. These microbiotas are found in the stomach and small intestine, with the greatest number found in the large intestine. You really can’t get through a day without seeing an article or social media post about our gut microbiome. And honestly, the gut microbiome should be a leading headline! Our gut microbiome is not a one size fits all; It is unique to each and every one of us! When our microbiome is healthy and thriving, we thrive too. But if our microbiome is polluted with pests, it has the ability to upset our whole-body system. While Western medicine has always known the importance of the microbiome, they are learning more about how it directly affects our health and well-being.

 

Support Your Gut Health

Supporting our digestive health is just not about eating the right foods but also paying attention to our daily habits and routines. As you have learned by now, it’s all connected!

 

Here are 10 ways to support a healthy gut.

 

Fiber — Most women do not get enough fiber in a day. It is recommended to consume at least 25g of fiber through whole foods. Good sources of fiber are found in avocados, legumes, whole grains, crunchy green vegetables, bananas/berries/apples and nuts/seeds.

 

Fermented Foods — Fermented foods are beneficial as they have been known to be antioxidant, anti-microbial and anti-inflammatory. These foods include yogurt, sauerkraut, miso, apple cider vinegar and sourdough bread.

Omega 3 Fatty Acids — These fatty acids curb inflammation in the blood vessels and the rest of the body. Omega 3 fatty acids can be found in: fatty fish (salmon/tuna), flax/chia seeds, walnuts and eggs.

 

Prebiotics & Probiotics — Prebiotic (fibers) help feed and strengthen probiotic bacteria. Probiotics help replenish the good bacteria that naturally occur in a healthy intestine. All prebiotics are dietary fiber! Probiotics can be found in all fermented foods! (Examples listed above in the complimentary category) Pre/Probiotics are also the most popular supplement and are readily available just about everywhere.

 

Limit Added Sugars — Excessive sugar consumption increases the growth rate of bad bacteria disrupting the microbiome balance. Limit foods with added sugar (not including natural sugars as found in fruits/vegetables) to about 24g a day.

 

Stay Hydrated — Staying properly hydrated is important for supporting digestion and maintaining proper bowel function. Before taking that first sip of caffeine in the AM, drink a glass of water to start your rehydration cycle. Set a goal to drink at least 8 -10 glasses of water throughout the day.

 

Sleep — Does poor sleep cause an imbalanced gut microbiome or does an imbalanced gut microbiome disrupt sleep? We are still trying to figure this out. Keep consistent sleep patterns. Engage in calming activities before bed to signal to your body that is time to start winding down. Aim for 7-9 hours of sleep every night.

 

Breathing — Abdominal breathing, also called diaphragmatic breathing, is a type of breathing for which our stomach expands on the inhale and contracts on the exhale. Activating the diaphragm creates a gentle massage action for our GI organs. (Lie flat or in a reclined resting position. Place 1 hand on your abdomen. Inhale slowly and deeply through your nose into your abdomen allowing it to rise. Exhale through your mouth, allowing your abdomen to contract. Repeat this breath series 5-7 times.)

 

Exercise/Movement — Movement improves circulation. When our gut has “good flow” it becomes stronger and better able to maintain the right balance of healthy bacteria. We have slowly become a society of immobility largely due to the advancements of technology. So, let’s get moving! Walking, biking, and yoga are just a few of the exercises shown to improve overall gut health. Make movement a priority in your everyday!

 

Meditation & Stress Reduction — Meditation has been found to reduce levels of epinephrine, norepinephrine, and cortisol, all biological markers of stress. Take a 5-minute break! Find a quiet space to sit or lie down. Close your eyes and repeat silently “May this be of benefit to me.” While gently inhaling and exhaling repeat this affirmation repeatedly. Visualize receiving positive energy from the earth and your surroundings.

 

In Summary

Our daily lifestyle habits and the foods we choose to put into our bodies become vital to our physical and emotional well-being. Science has shown us that not only does our GI tract have the ability to gather information but to also process it. So, the next time your gut is talking to you…take some time to listen. It’s much smarter than you may have once thought!

 

References:

(12/2017) NIH (NIDDK) Your digestive system and how it works.

(09/2023) Cleveland Clinic. Body Systems & Organs. The Gut-Brain Connection.

(08/2023) Cleveland Clinic. Body Systems & Organs. Gut Microbiome.

 

If you liked this post check out this one about redefining anxiety!

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Learn more about Living Beauty’s programs and services here!

10 Ways to Bring Healthy Summer Habits into Fall

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10 Ways to Bring Healthy Summer Habits Into Fall 
By Keira Kotler, CEO & Founder of Everviolet 

Keira Kotler is the Founder and CEO of Everviolet,  a beautiful lingerie and loungewear collection
nurturing changes in a woman’s body following treatment for breast cancer and other meaningful life events. Everviolet is a generous supporter of The Foundation for Living Beauty! Keep reading to discover Keira’s tips on how to have a healthy and happy transition into the fall season. You can learn more about Everviolet and shop the collection by visiting www.everviolet.com.

 

In the summertime, it’s easy to fill our diets with fresh produce from the farmers’ markets and fit in our daily workout, thanks to the longer days. But once autumn rolls around and temperatures begin to drop, a lot of these healthy habits can often fall by the wayside. So, as vacations come to an end, children head back to school and summer fun comes to a halt, we’re taking this opportunity to prioritize our health – to feel our best and give ourselves the energy we need in the new season. Here are some good warm-weather habits to stick with this fall.

 

 

1. Eat Fresh Fruits & Veggies. 

Eating well keeps our immune system strong. As we head into flu and cold season (and likely, another Covid season), it’s time to continue to focus on eating fresh fruits and vegetables. Foods high in vitamin C like organic citrus, berries, green veggies and peppers are best, in addition to vitamin D from farm fresh eggs and wild-caught fatty fishes. Also, beta-carotene found in carrots, sweet potatoes and squash (lucky for us, they’re all coming into season!) is a must.

2. Stay Active (Indoors & Outdoors). 

Just because our bods will soon be covered under warmer clothes, it doesn’t mean regular workout routines should go out the door. Daily exercise does wonders for the body. From enhancing quality of sleep to building immunity, burning calories to clearing the mind, fitness is key to quality of life. In the wake of fall, consider swapping out swimming for cycling or walking, and if weather is an issue, replace outdoor workouts with trips to an indoor gym or studio. Moving our workouts to morning hours also jumpstart our metabolism and help us stay in top physical and metal shape. Don’t forget to vary up exercises to maximize muscle mass, burn more calories and flush stress and toxins from our system.  

3. Morning Routines Matter. 

Fall often brings busier days and the need for more structure than summer, which means it’s the perfect time to overhaul our morning routines. Journaling first upon waking or taking supplements with a healthy breakfast are great ways to start the day off right. Other options are to meditate, initiate a gratitude practice or do a few stretches with the sunrise. Whatever rituals we choose, it’s about prioritizing self-care and giving to ourselves before we turn our focus outward and set about our day.   

4. Staycations. 

As summer comes to an end, typically, so do our travel plans. But who says we can’t explore into fall? Planning a quick getaway just a few hours away – whether it be by car or train – can offer just the fresh break we need and keep life feeling adventurous. As can staying home and engaging in local activities we often don’t make time to do. Enjoy the foliage, camp in warm climates, travel to a great museum or wildlife park. Not to mention, with summer travel being pricey and often crowded, fall excursions can help preserve our resources for even more travel. 

5. Drink Water. 

During the warmer months, we know to drink as much water as possible in order to stay hydrated. But it’s just as important to drink water in all seasons. Fresh water purifies the body, helps keep pounds off and serves as an overall daily detox. And while it can be tempting to opt for flavored beverages, it’s healthier and much kinder to our waistline to pass on the liquid sugar. So, invest in a new water bottle, fill it up and commit to drinking its contents twice per day. Pro tip! As temps get colder outside, consume water with no ice and a squeeze of fresh lemon It’s cleansing, hydrating and tastes delicious.  

6. Wear Sunscreen.

Don’t skip this essential skincare step – sunscreen. It’s easy to remember our summer routine when we see bright sunshine and feel the heat. But even though the sun might not feel as strong in fall and winter, UV rays are here year-round (and now stronger than ever). Even when it’s cloudy, it’s important to protect our skin to avoid skin cancer, sunburns, wrinkling and sunspots. For best results, opt for a sunscreen that’s a combined daily moisturizer and keep sunglasses and a hat at the ready, so they’re always there when we need them.   

7. Spend Time in Nature. 

There’s no better time of year than fall to be outside. With temperatures cool enough not to overheat but warm enough not to make us shiver, it’s an ideal season to walk, hike or go forest bathing. Taking in small doses of sunlight each day helps support our circadian rhythm, promoting restful sleep, and keeps our Vitamin D levels healthy. Known to reduce cortisol (stress hormone) levels, promote good bone health and build immunity, healthy doses of vitamin day are also a great way to prevent seasonal cold and flu. Just be sure to dress in layers for those last-minute temperature swings! 

8. Slow Down. 

The summer season is often associated with being able to slow down. Breaks from work and vacations are scheduled, kids are out of school and long days make for more social and outdoor time. But in every season, it’s critical to find time to pause. Offering a respite from routine, slowing down enables us to connect more deeply with our emotional, mental and physical patterns, ultimately promoting more self-awareness and appreciation for our surroundings. Consider carving out an hour a week to simply stop. Still the mind, take in the sounds and see what sparks arise. 

9. Prioritize Sleep. 

We all know sleep is good for our health, but as we head into the hectic schedules of fall and then, the holidays, it’s truly essential that we get enough zzz’s. In order to get a good night’s sleep, avoid using any sort of technology one hour prior to bedtime, skip caffeine after noon and sip on soothing, herbal tea to relax before bed.  If news or entertainment can be triggering, opt for a book or magazine instead of Netflix. Rituals like epson salt baths, self-pampering and slipping into cozy loungewear also promote a restful mood. 

10. Schedule Dr.’s Appointments. 

Summer ends, fall begins and before we know it, the holidays are upon us. Make sure to schedule routine screenings like mammograms and colonoscopies before insurance plans reset and the year is out. Aside from keeping up with regular medical check-ins, clinical trials have shown that screening can save lives. We’re fortunate to have imaging and surgical practices to help catch cancers early, so open the calendar and book appointments for optimal health. 

“Live each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influences of each.” — Henry David Thoreau 

How to Start Your Own Fruit and Vegetable Garden

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How to Start Your Own Fruit and Vegetable Garden

By Dan Hanley

 

Dan is a Living Beauty supporter who shared with us how he grows his own fruit and vegetable garden! The Foundation for Living Beauty is passionate about providing education on the benefits of implementing a plant-based diet and growing your own fruits and vegetables can be a great way to help incorporate them into your diet more. Keep reading to learn how Dan grows his own garden!

 

We are in year two of our backyard garden and this post has ideas for you to begin growing your own food.

It’s something we had put off for a few years, and it felt so good to have started it. The main reason I started growing our own food was to be able to have fresh veggies for us. And in California we can do that all year long!

Before you begin, find out what growing zone you’re in. This will be helpful as you decide what, and when, to grow. Simply Google “what growing zone am I in?”.

I started the process by digging up a small part of our backyard and spending about a month cultivating the soil and adding peat and garden soil. After the dirt seemed good, we built a couple of boxes, then added some more good dirt.

If you do not have a yard, don’t let that stop you from growing fresh veggies and/or herbs. We’ll have another post on this, and for now you can start with a couple of pots and good dirt. You’ll also need a sunny area, whether inside or out.

Then this weekend we planted some seedlings along with seeds. It’s all very exciting.

So far, we have planted tomatoes, kale, dinosaur kale, broccoli, spinach, red peppers, bok choy and basil. I’m happy to report that in the last month we have harvested Swiss chard, kale, tomatoes, zucchini, bok choy and potatoes! It’s super exciting for me and our garden is getting close to having produced more food (if we had bought it) than what we put into it financially to get it going.

Our garden checks many boxes that are personal to us, including having healthy food at our fingertips and being part of the food justice movement by growing our own food.

It’s an ongoing process. Just this week I planted more tomatoes and some cucumbers. It’s also a process where I am constantly learning. Our first planting of bok choy rocked, the second one not so much. What I learned is that bok choy does better when it is cooler, not so well in day-long heat.

A few weeks ago I planted melon and zucchini, and fortunately, all of it has taken as is growing.

What are you growing?

a knife shown cutting into a sweet potato on a cutting board

Healthy and Delicious Fall Foods

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Healthy and Delicious Fall Foods

By Elaine Bryan, Body and Soul Nourishment

Fall Gently into the Autumn season with healthy nourishing foods!

Eating seasonally with foods that are grown in your area and available, helps keep us all attuned to the Earth and the beautiful cycles of nature. These foods that can be grown in our own garden, or from a local farmer (CSA) delivery or farmers market, help us potentially in consuming fresher plant foods, with less chemicals or need to store and ship those foods. We can connect to nature and be more in tune with our body cycles during the seasons this way.

As summer starts to wind down, the days are becoming shorter and nights tend to be a little cooler. In Chinese medicine, they call the summer the yang season which is now moving towards the dryer Yin season. This is known to be a time for hydrating, cleansing from the yang season, and taking time to nurture our bodies and minds from the active summer activities. In Ayurveda, a 5000-year-old healing practice, this fall season is more dry, and airy, known as the Vata season and tends to be more balanced with a grounding, more moist type of eating style. In these Traditional systems of medicine such as Chinese and Ayurveda practices, this autumn season is a time for slowing down from the summer and letting go of anything that is not needed as we move into the winter season. This is a time of harvesting, and we are provided with mostly an abundance of nourishing foods.

This could mean moving from the cooling raw food dishes and foods from the summer like ice cream, summer cocktails, BBQ foods….to more cleansing, warmer, possibly cooked and nutrient-dense foods.

During these months, we tend to crave those warmer, dense foods that are full of complex carbohydrates such as soups, heartier grains, root vegetables such as sweet potatoes and roasted vegetables as we tend to move away from those raw fruits and vegetables a bit overall. OR sometimes those raw vegetables can be warmed up some by placing some roasted veggies or grains along with the raw vegetables to warm them up for the digestive system as well.

We don’t have to give anything up and can still emphasize those whole foods during the autumn months with foods like squashes, acorn, delicata, butternut, pumpkin, grounding veggies like Brussels sprouts, cabbages, and those awesome autumn fruits like apples and pears.

Some ideas to concentrate on as you transition to this beautiful autumn season:

  1. Grab for those root veggies as we start shifting over our focus to grounding foods with those complex carbohydrates during cooler They can be roasted or steamed and you can add them to any soup, stew or in a macro bowl with some hearty grains and a good sauce. It’s best to gravitate to these complex carbohydrates instead of the simple ones like white types of bread, cereals, pastas…There are many options for fresh veggies in season with all their phytochemicals, antioxidants, vitamins and minerals, which are great during this season (and always!)
  2. This is a time for slowing down and letting go – This will help the body “cleanse” from some of the heavy sugary foods from the summer and move into those foods that support the natural detoxification process with the nutrients in apples, pears, beets, cruciferous veggies like broccoli, cauliflower, onions, garlic, leeks, radishes including daikon, and carrots to name a They have tons of fiber that support our digestive health and produce those “post biotics” that reduce inflammation, minerals like magnesium and potassium and those antioxidants to help fight illness and disease. These foods not only help reduce that oxidative stress and inflammation, but can also help with seasonal allergies, asthma and in general, cold and viruses as well!
  3. Consume more healthy fats to combat dry and itchy skin during this Our skin could use more natural moisture from using healthy fats and oils such as coconut oil, extra virgin olive oil, avocado oil as well as raw nuts and seeds, chia seeds, hemp seeds, flaxseeds, and avocados….All those plant foods you consume during this season are loaded with Vitamin C such as berries, citrus fruits, leafy greens including collard greens, swiss chard….which also helps to support the skin. And drink your water!
  4. All those warming spices! Start by adding some fresh ginger, turmeric, garlic, cumin and cumin seeds, cayenne powder, red chili flakes, cinnamon, cloves…to your We use quite a few of those awesome spices in a lot of our traditional autumn/winter dishes, so enjoy as they also help reduce inflammation, improve your digestion, can help curb appetite and just your overall health! And they make our food taste so yummy! Enjoy!

Sweet Potato Oat Pizza Crust

2 Sweet potatoes, Cooked whatever way you want to cook them! Pierce the skin first and cook!

2 cups oat flour (Sprouts…)

Any spices you want – Maybe a teaspoon basil, oregano, garlic salt, ½ teaspoon sea salt…

  1. Heat oven to 400 degrees
  2. In a bowl, scrape the inside out of the cooked sweet potatoes, add the oat flour and spices. Mix together – I use my hands to knead it all together just like dough!
  3. Split dough in two and put on parchment paper covered baking sheet. Roll or press out into two different pizza crusts. I put a piece of parchment paper over the dough and use a rolling pin to roll it into a flat circle.
  4. Bake in oven for about 15 mins. Take out and add toppings and vegan cheese or whatever you want to add on, then put back in oven to reheat and melt “cheese” Enjoy!        You can save them and reheat for leftovers.

Learn more about Body and Soul Nourishment by visiting www.bodyandsoulnourishment.com!

a woman in black looking at a large planter of green leaves

The Benefits of a Plant-Based Diet/Butternut Squash Soup

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The Benefits of a Plant-Based Diet/Butternut Squash Soup
By Elaine Bryan

While there are many different styles of eating these days, as there has always been, research continues to validate the many health benefits of eating more plant-based.  And quite a few of us don’t even realize that the foods we eat often have more of an impact on our health than anything else in our lives.  Even over physical activity, managing stress, adequate sleep, social connectedness – because food also impacts all of those areas as well!  And each bite we eat moves us more towards health or disease – It’s all our choice.

What does plant-based even mean?  Dr. Colin Campbell, author of the book “The China Study” emphasizes this: “Nutrition must be wholistic: looking at countless nutrients and mechanisms that control many diseases”.  Over years of experience and research, it has been found that plant foods contain nutrients in the healthiest ratio (except B12 and D) for the human body.  Instead of focusing on individual nutrients, a whole food plant-based diet emphasizes the symphony of nutrient composition that has been proven to be optimal for human health.

For this reason, it has been said that a whole food plant-based dietary lifestyle then maximizes the intake of whole, plant foods and minimizes the intake of processed and animal-derived foods.  The diet lifestyle is centered around vegetables, fruits, whole grains, beans, (legumes), herbs, spices, and nuts and seeds.

The benefits have been shown to be many and include a meta-analysis study done in 2017 at Imperial College in London.  This study looked at populations worldwide and included up to 2 million people and diseases such as heart disease, cancer, stroke, and more.  It analyzed over 95 studies on fruit and vegetable intake and found the greatest benefit came from eating the equivalent of about 10 portions daily.  In the research, which was published in the International Journal of Epidemiology, the team estimated approximately 7.8 million premature deaths could be potentially prevented every YEAR if people ate 10 portions of fruit and vegetables a day!

This is significant information to know!

It makes sense because the plant-based benefits include many such as reducing chronic inflammation, decrease in cancer risk and slowing the progression of certain cancers, cardiovascular benefits, improvement in immune function, improvement in diabetes and blood sugar management, increase in energy, sleep, mood and mental clarity and much more.

It has been shown that anti-cancer molecules in certain plant foods can be used to create an environment that is hostile to tumors.  This daily intake of these incredible plant foods can then assist in creating the defense mechanisms and environment that can be more protective in the body overall.

One of the plant foods that is beneficial and widely available during the fall/winter and holiday season is squash.  One of the favorites is butternut squash and it can be used to make a warming, satisfying soup or even roasted and stuffed with kale, mushrooms including immune-boosting shitake mushrooms, garlic and onions, some nuts, and quinoa.  All with their own protective, beneficial plant molecules.

Butternut squash itself contains a substance called beta-cryptoxanthin that has been repeatedly found to lower the risk of lung cancer. By eating foods such as butternut squash, it has been estimated that the risk of lung cancer can decrease between 15-40%.  It has also been shown that taking supplements of these plant chemicals or phytochemicals (nutrients) that are in astounding numbers in these plant foods does not have the same effect as eating the plant in whole food and may even increase health risks.  Beta-cryptoxanthin can also be found in tangerines, persimmons, and spices such as cayenne pepper, paprika, and chili powder.

The butternut squash also has protective lutein and zeaxanthin that is found in yellow fruits and vegetables and can protect your eyes, and the beta carotene in these plants such as squash are beneficial for heart health as well as supporting the immune system. See below for a Curried Butternut Squash Soup that will help keep you warm and nourished this season!

Beta carotene has also been shown to promote communication between cells, which has been shown to quell the growth of cancer cells, according to a 2020 article in the journal Food Science and Nutrition.

Making these plant foods in a large variety of different colors every day into your diet lifestyle a huge win!

For more information about Elaine Bryan, and for even more yummy and nutritious recipes and tips, visit http://www.bodyandsoulnourishment.com/.


Curried Butternut Squash soup

2-3 Tbsp coconut oil or veggie broth, or Avocado oil spray

¾ cup onions or chopped leeks

1 teaspoon minced garlic

½-1 tsp curry powder

3 cups of vegetable broth

2-3 cups of filtered water

1 can of full fat coconut milk

1 medium-sized butternut squash (peeled and diced into 1-2 inch pieces)

1 teaspoon dried thyme

Sea salt and ground pepper to taste

2 Tablespoons nutritional yeast (optional)

 

Heat the oil, vegetable broth or use avocado spray in a saucepan and add the chopped onion/leeks, garlic and the curry powder (if desired).

Saute a few minutes until onion and garlic are fragrant.

Add in the cubed butternut squash, the vegetable broth and the filtered water to get to the consistency desired.

Note:  You can roast the butternut squash first if desired and then add to the soup and cook less time as the squash will already be cooked.

Cover and simmer until the squash is softened which will be about 20-25 minutes.

If you like the soup somewhat chunky, you can use a masher to mash the ingredients up, or use an immersion blender to blend, or transfer carefully to a high speed blender to blend together until smooth.

Transfer back to pot and add the thyme, salt and pepper, and optional nutritional yeast.  Remove from the heat and add the coconut milk.  Stir and serve!

 

Foods that Prevent Cancer

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“The Key to Starving Cancer: High Fiber & A Healthy Gut”
A Blog Post by Elissa Goodman

Have you heard the idea that we can “starve” our cancer cells? I am not only talking about limiting the harmful foods that fuel their growth. Sure, for most people who have cancer, it is imperative to significantly limit certain foods, like sugar, processed foods and low-quality animal protein, that encourage cancer cells to grow even more. We know that a poor diet is a key factor in increasing your cancer risk. But it goes even further than food being used as cancer fuel. There is a magical aspect of our bodies that actually works to starve cancer from the inside out: the potent cancer-fighting cells that live in our gastrointestinal tract.

If you have taken a basic biology or anatomy class, you have likely heard about the cells that work to strengthen and support the immune system. Like me, your high school years may be a bit behind you, but does the term “Helper T Cell” ring a bell to you? T Cells are the most critical cancer-fighting immune cells in the human body – and research shows that a whopping seventy percent (!!!) of them reside alongside the lining of the GI tract. This is hugely significant because it means that they can be affected by whatever they interact with – the foods we eat and the medications we take. On top of keeping the immune cells in the gut healthy, it is important to keep the rest of the microbiome in the intestinal tract functioning optimally as well because it all relies on each other.

Over the years, the research has seemed to show that, in general, the more variation in intestinal microflora (also known us gut bacteria) someone has, the better their T Cells will stand up to some forms of cancer and the better their immunotherapy response will be. What scientists and doctors are now finding is that it is not just one kind of bacteria in a probiotic that they can prescribe to cancer patients to help with immunotherapy. In fact, recent data has shown that in some cases prescribing a probiotic prior to treatment made the treatment less effective – sometimes by a significant degree. However, what health professionals are discovering is that there is something else they can “prescribe” to increase the likelihood of effective immunotherapy treatment: fiber.

Yes, a high-fiber diet has been shown to increase the chances of successful immunotherapy treatment by fivefold! This is because the good bacteria in the gastrointestinal tract feed off of fiber. So, while it is important to have a healthy microbiome within the gut, it is also very important to be feeding it the correct nutrients. Unfortunately, the data is still limited on what, exactly, the best nutrients are for an optimal gut microbiome for cancer patients. One of the main roadblocks on modern research is the fact that pharmaceutical companies are willing to invest in trials that revolve around immunotherapy drugs, but not on nutrition. That is because there is a lot of money in the medication industry, but it is much harder to patent a certain type of eating pattern than a drug. One thing is clear: a healthy gut positively impacts immunotherapy. There are some steps that you can take today to ensure that your gut microbiome is as healthy as possible – especially if you or a loved one has been diagnosed with cancer.

 

 

Reduce toxic trigger foods in your diet such as gluten, dairy, sugar, GMO corn & soy, hydrogenated fats, high-fructose corn syrup, artificial sweeteners, processed foods and anything you might be allergic or have a sensitivity to: a food allergy can cause an immune system reaction that affects numerous organs and can be life-threatening. Consider taking a daily probiotic to regenerate healthy bacteria in your gut and improve your immune system (unless you are about to begin immunotherapy treatment in which case, speak with your doctor about whether probiotic supplementation is a good idea for you). My favorite brands for probiotics are Seed, Renew Life and Dr. Ohhira’s. You can also add fermented foods into your diet because they have live probiotic cultures that work to increase the health of your gut and immune system. Some of my favorite fermented foods include coconut kefir, coconut yogurt kefir, sauerkraut, kimchi, kombucha, tempeh, and unpasteurized miso.

You can also supplement daily with L-glutamine, which supports digestion by helping to maintain the mucosal lining of the intestinal tract, which, in turn, supports immune function. Also, it is used throughout the body for tissue repair and immune support. Pure Encapsulations has a fantastic L-Glutamine supplement. I also recommend regularly drinking gut-healing bone broth or adding collagen powder to your nutrient routine. Bone broth contains gelatin- one of the most important nutrients for healing and sealing the gut. It essentially spackles holes in the gut lining, preventing food and bacteria from leaking. My favorite collagen powder is Further Food. You can also take a digestive enzyme because they help to breakdown food better and extract more nutrients. Enzymedica Digest Gold ATPro is wonderful for this. Finally, and most important, add fiber to your diet! Not only does a high-fiber diet fuel the good bacteria in the gut, as I mentioned earlier, it also reduces levels of disease-causing bacteria. We need a minimum of 25 – 35 grams of fiber per day and many people are not consuming anywhere close to that. Some of my favorite sources of fiber are chia seeds, berries, avocados, various legumes and flax seeds.

As always, please speak with a doctor before beginning a new supplement. Happy gut healing!

This post was originally published on Elissa Goodman’s website at – https://elissagoodman.com/health/cancer-fighting-gut-cells/ and The Foundation for Living Beauty was given permission by Elissa to republish on our blog.

To learn more about Elissa Goodman, please visit, https://elissagoodman.com/

The recommendations above are based on the author’s research and findings and do not guarantee the prevention of cancer.

If you enjoyed reading this blog check out this one about cancer-causing foods!

If you would like to support The Foundation for Living Beauty and help provide vital wellness and support services free if charge to women with cancer you can become a monthly donor!

Learn more about Living Beauty here!

Cancer Causing Foods

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The Case for Effective Anti-Cancer Lifestyle Therapies
A Blog Post by Elaine Bryan, Body and Soul Nourishment for The Foundation for Living Beauty

 It has become more apparent than ever after extensive research on cancer by modern medicine for at least the last 40 years, that cancer rates are still increasing.  We are also finding a rise in premature deaths from related causes due to compromised body systems due to the inherent stress on the individual.  They are finding that some cancers are treated with a good amount of success but complimenting therapies with integrative lifestyle therapies is imperative to support the whole person in both prevention as well as during treatment of cancer.

Scientists now believe that the aspects of lifestyle related to our diets and weight are responsible for 1/3 of all cancers, a percentage as high as the cause from tobacco.  Genetics plays a smaller role in these diagnoses, while malnutrition from an inadequate diet (or situation of not absorbing your nutrients correctly) contributes to the majority of the risk of developing cancer.  Our view of eating has been based on an act of merely refueling, a quick and easy way to supply the body with energy essential for our survival centered around calorie consumption.  While fruits and vegetables which are low in calories, tend to play a limited role where diets full of an abundance of sugar and fat take precedence in most American diets.  Other areas contributing to the risk of cancer include our detoxification system of toxic chemical exposures, our stress management and even our sunlight exposure.  If our immune and detoxification systems are supported correctly, we will have a stronger defense system when exposed to these toxic chemicals in the environment as cancer cells rely on a certain environment that is favorable to their growth.  Working with inhibiting the creation of that pro-carcinogenic environment is essential to stop cancer from developing and supporting the system at all stages of cancer as well.

Researchers are finding compelling and expanding data showing that radiation and various chemicals in our environment are linked to cases of breast cancer, as well as many other cancers. These environmental toxins include exposure in a person’s life including our personal care products, household products, our food, water and sources of radiation as well.  Thus, reducing and eliminating pesticides, herbicides, hormones in foods and chemicals that leach from packaging materials into foods can assist in decreasing our overall toxic load.  To find the current 2019 list of the cleanest, and the dirtiest fruits and vegetables from the Environmental Working Group, visit www.ewg.org.

In his book, “The China Study,” Dr. Colin Campbell states that food wins contaminants every time, meaning “the positive impact of anticancer molecules win out over the negative effect of carcinogens.” So if you change your diet, you change your risk and possible outcome!

Research is finding that a low-fat plant-based diet is key and they have also concluded that people who ate the most fruits and vegetables have half the cancer rates as those who ate the least!

 

 

Some of the problematic foods in our western diet include:

  • Dietary fats – Diets high in dietary fats are linked to high levels of sex hormones, carcinogens, and mutagens. The compounds live in fat and don’t metabolize out of fat easily, so obtaining cancer-promoting compounds through these high fats, fried and processed foods with fats can be damaging.  Omega-6 fats that are highly processed are soybean oils, sunflower oil, corn oil, and cottonseed oil.  Not all fat is damaging; as the Omega-3 fats help reduce inflammation and are found in wild fish, grass-finished animals (in moderation), free-roaming, cage-free chickens and eggs, seaweed-like kelp, raw walnuts, pumpkins seeds, hemp and chia seeds.
  • High sugar, processed foods – Cancer cells are primary sugar feeders and uptake glucose at 10-12 times the rate of healthy cells and they also suppress the immune system.
  • Foods with animal origin are showing a strong connection in certain cases of an increased risk of cancer.

The top foods that have been found to be protective for all cancers include the alliaceous family which includes garlic, leeks, and scallions.

Immediately following is the cruciferous family which includes broccoli, cauliflower, brussel sprouts, cabbage, kale, arugula, bok choy, collards, watercress, and radishes.  These vegetables have a profound ability to shield cells from several processes that can transform healthy cells into malignant tumors.  The phytochemicals in those veggies are somewhat fragile so chewing and how you prepare them is important to protect some of these protective chemicals.

Some of the other many protective plants that have been found include wild blueberries, organic apples, blackberries, raspberries, red beans, artichoke hearts and many more.

Spices and herbs such as turmeric, garlic, ginger, chili peppers, mint, marjoram, thyme, basil, oregano and rosemary all have amazing food phytochemicals that add flavor to our foods at the same time protect our cells.

Other protective constituents have been discovered in plants such as green tea, pomegranates, many varieties of mushrooms and dark chocolate.

All of these foods have important fiber that assists the body in removing toxins and waste as well.  Gluten-free grains including quinoa, millet, amaranth as well as nuts, seeds and flaxseeds, chia and hemp seeds are all very beneficial.

Everyone is different and thus should be checked by your practitioner for any food sensitivities, intolerances or nutrient deficiencies to obtain the best results with nutritional therapies!

To learn more about Elaine Bryan, visit www.bodyandsoulnourishment.com.

The recommendations above are based on the author’s research and findings and do not guarantee the prevention of cancer.

If you liked this post check out this one about foods that prevent cancer!

If you would like to support The Foundation for Living Beauty and help provide vital wellness and support services free if charge to women with cancer you can become a monthly donor!

Learn more about Living Beauty here!

a cup of tea with a heart shaped item inside of it surrounded by tea leaves

Share Love with Teamotions

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“Teach a woman how to put her heart first and she will change the world.”

— Rachel and Crystal Tenpenny, co-founders of Teamotions

 

This World Cancer Day, Rachel and Crystal Tenpenny of Teamotions sat down with us to share their story and their company’s philosophies on comforting and empowering women through tea. Keep reading for a glimpse into their story, and to learn how they are generously supporting The Foundation for Living Beauty through an exclusive tea bundle. 

Can you share a little bit about your company’s story/journey?

Long before Crystal and I started Teamotions, we were sisters. In 2008, my baby daughters died a few weeks after they were born. In the months following, Crystal and I spent as much time together as we could navigating this unexpected and heartbreaking tragedy. I sought help, scoured the internet, attended grief groups, and read books, but at the end of the day, it just wasn’t enough. We were both feeling the frustration of needing more but not knowing what more was.

I always had a cup of tea in my hand no matter where I was or what I was doing. One morning, I was having a particularly hard time, so Crystal wedged herself next to me in the big brown armchair I often sat in and said, “I wish there was something I could put in your tea to make you feel better.” At that moment we both looked at each other and knew we had to create a tea that could make people feel better!

Without hesitation, we began our research. We read books, made phone calls, consulted with doctors, naturopaths, and herbalists. We attended expos to learn as much as we could about the tea industry, wellness, emotional health and healing, and, of course, launching a business. We quickly discovered that a product like ours didn’t exist. There were teas for tummy aches and sore throats, for sleep and energy, but no teas for emotional needs.
And that is when Teamotions was born. It took us a year and a half to formulate our blends, making sure every ingredient was purposeful, every blend was beautiful, and every sip was therapeutic and delicious. Teamotions line of teas is the first (and only) line of teas specifically for emotional well-being and healing.

Teamotions teas are the foundation I built my healing on. I still drink them, and so does Crystal, every day in fact. They have helped both of us take better care of our hearts in every season of our lives. We hope our story inspires you to use Teamotions teas to take better care of your heart too and cultivate emotional well-being with every sip.
How can tea help heal spiritually and physically during a cancer journey?

Cancer is a difficult journey for so many reasons. Every cancer journey is different and so many factors are simply not in control of the cancer patient. It can leave patients feeling helpless, frustrated, and overwhelmed. Facing cancer treatment can be more tolerable emotionally when patients empower themselves to be proactive with activities and choices they can control instead of only focusing on what they cannot control. Choosing a tea ritual carves out a time every single day to actually do something that comforts the body and soul, carves out time to check-in emotionally, and nourishes the body with the adaptogen herbs Teamotions includes in every signature blend. Every cup of Teamotions tea is an outward expression of an inward commitment to essential self-care through every stage of a cancer journey and beyond.

What were some of the special aspects of the Healing Tea Ritual?

Cultivating a Healing Tea Ritual with Teamotions teas offers two important benefits. The first benefit is the physiological effect of the adaptogen herbs – safe and effective herbs that restore balance, increase inner strength, and improve your body’s resistance to stress on a physical level. The second benefit is the effect habitual teatime has on brain neurology. A tea ritual helps your brain shift from Beta waves to Alpha waves. Beta waves help you make decisions needed for survival and short term needs but Alpha waves make it possible for you to comprehend more philosophical concepts like hope, dreams, goals, purpose, and intention. It is these kinds of concepts that help us persevere in the midst of hard seasons and motivate us to transcend merely surviving. Each cup of Teamotions tea becomes a powerful tool for healing.

How did you see Living Beauties heal/reflect/grow during the Ritual? What were their reactions?

Living Beauties were soothed, inspired, and grounded by Teamotions Tea Ritual. It was their time to check in with themselves, honor their unselfish need for self-care, and recognize the importance of ritual emotionally and physically.

What teas would you recommend in particular to help with inflammation?

For inflammation, I’d recommend Have Hope. It’s a caffeine free peppermint tea with St. John’s Wort, holy basil, and oat straw. The oat straw in this blend especially helps with inflammation because it is high in minerals. Minerals help restore PH balance in the body and correct PH fights inflammation in the body.
What teas would you recommend for emotional / spiritual calm?

For inner peace, I’d recommend Seek Peace, a coconut rooibos chai with liver support herbs dandelion root and milk thistle. The purpose of this tea is to help release pent up and stuffed down emotions by supporting the liver and improving circulation in the body to move stagnant feeling out and emotional peace in.

 

Shop the Teamotions Living Beauty bundle, and 35% of sales will be donated to The Foundation for Living Beauty.

pizza topped with dill and mushrooms

Meet The Pizza Plant

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We are so grateful and excited to join forces with The Pizza Plant! The Pasadena restaurant’s plant-based comfort food is healthy, vegan and delicious. Led by founder Marvin V Acuna, The Pizza Plant has generously offered to support The Foundation for Living Beauty on an ongoing basis. When you place your online order at www.thepizzaplant.com, please enter Goddess in the promo code box. Living Beauty will receive 10% of proceeds from all orders who use this code – including catering orders!

Before (or after) you grab a slice, continue reading to learn how The Pizza Plant decided to support Living Beauties, and why they believe in the power of plant-based living.

LB: What can people expect diet/lifestyle wise from The Pizza Plant?

MA: Our human need for community and connection is as fundamental as our need for food. Food is in fact the bridge to community and connection as well as being the centerpiece of most of the major milestones in our lives.

Food connects people from all walks of life. Over a meal, people can experience and share a wide range of emotions. They can celebrate together, express love for each other, and convey heartbreak and disappointment; they can form and foster business and personal relationships;
and so much more.

Arguably the most popular food in the world, and therefore undeniably one of the leading foods that bring people together, is pizza.

THE PIZZA PLANT with its 100% organic, whole-food, nutrient-dense, made-with-love, craveable, plant-based pizza, is committed to building community and to making the world a better place.
LB: What are the benefits of plant-based eating?

MA: I’d happily put you in contact with one of the foremost experts in the world on this subject as she would be more qualified to respond. However, to quote the father of medicine, Hippocrates, “Let food be thy medicine, and medicine be thy food.” Plants are our medicine.

That stated, our company motto, we believe says it all. Better Planet. Better Health. Better Community.

LB: How were you drawn to The Foundation for Living Beauty?

MA: One of the most cherished people in my life was afflicted by a very rare, unpredictable, and incurable disease. Yet, due to the unwavering support of our friends and family she has gone from her deathbed to a world stage inspiring others to overcome chronic illnesses and/or life challenges.

We were fortunate to have unlimited resources to focus on her healing. Other individuals are not as lucky. The fact that this organization steps in and provides the necessary healing tools, positive resources and a safe haven for women afflicted with such a devastating diagnosis spoke to the values of my company. Upon meeting Nancy Davidson and Michael Rahimzadeh, it was apparent to me that our company had to find a creative way to lend our support.

LB: Why is helping the community so central to your business?

MA: My parents did not live a fanciful life. They were never confused by anyone who met them as the subjects of a John Singer Sargent portrait. They did not drive the most luxurious cars, they did not wear the hippest fashion, they did not dine at the trendiest restaurants, they did not travel the world in private jets, and they did not have an instagram account with millions of followers who enthusiastically liked and shared their posts, showcasing themselves flanked by the beautiful and famous.

No, they were not fazed nor trapped by those shiny objects that often distract us from the true meaning of our lives.

Instead, my parents drove a simple car, they wore simple clothes, they preferred mom-and-pop restaurants, their most extravagant trip was the treacherous, many-thousand-mile trek they made by foot at night crossing the borders of Guatemala, Mexico, and finally, the U.S.

Yet, my parents walked this earth armed with the secret to happiness and riches.

Give to your neighbors.