Nourish Your Microbiome!
Week 4 is here! Everyone has hopefully been making some significant changes in their eating patterns. By now the 9 cups of water per day are apart of your routine, and vegetables are taking up ½ of your plate or more at your meals. You have come a long way and you should be proud of that!! Taking those steps alone will make a huge impact on your health and overall wellbeing. However, now that baseline eating patterns have been met, I am going to start highlighting ways to spruce up your healthy plates for more specific benefits. Therefore, now we are going to move into nourishing your GUT!
Getting to know you MICROBIOME and GUT FLORA:
- Plain unsweetened cultured dairy (yogurt or kefir)
- Fermented veggies (kimchi, sauerkraut, etc)
- Sunchoke (Jerusalem artichoke)
- Enjoy 1 cup of beans/legumes per day.
- Lentils, beans, chickpeas, edamame, split pea, etc.
- Enjoy nuts and seeds for their added fiber; especially flax and chia.
- Choose whole grains instead of refined white grains for added fiber and nutrients.
- Avocados are a great source of fiber and healthy fats.
Weekly Recipe Inspiration:
SuperGreen Chia Pudding
Making this chia pudding is a great way to kickstart your day and nourish your "friendly" bacteria. With plain greek yogurt, chia seeds, banana, and berries, this pudding has all the prebiotics, probiotics, and other goodies inside to keep your belly happy. And yes, with a couple handfuls of spinach, there is a serving of vegetables inside. I love to make a batch, put it in two mason jars, and have it ready to go for the early morning work days. Then all you have to do in the morning is add the granola and fresh berries.
Makes 2 servings
1 medium banana
1 cup plain organic Greek yogurt (I used 2%)
1/2 cup unsweetened almond milk (or any unsweetened milk)
2 handfuls baby spinach
2 tablespoons maple syrup
Pinch of sea salt
5 tablespoons chia seeds
1/4 cup of your favorite granola
Fresh berries ( I used raspberries)
Place the banana, yogurt, almond milk, baby spinach, maple syrup, and sea salt into a blender. Blend on high until smooth. Pour the mixture into a glass bowl and stir in the chia seeds. Cover the bowl and place into the refrigerator. Let the mixture sit for at least 3 hours or overnight.
Spoon the mixture evenly into two mason jars, or serving glasses, and top with your favorite granola and fresh berries. Enjoy!
Optional: If you like your pudding a little less thick, just add in a bit more almond milk. You can also drizzle some coconut cream over the berries for added flavor.
Variation: I am guessing a steamed and peeled beet would taste delicious as well in place of the spinach.
- Stock up on wild caught salmon or sardines, fresh or canned.
- Stock up on flaxseeds. Purchase them whole if you have a coffee grinder at home you can use, or purchase pre-ground, and store in the refrigerator.
- Purchase quality unrefined extra virgin olive oil, unrefined coconut oil, flaxseed oil, and/or organic unsalted butter.
- Throw out any oils that you have at home that are pale yellow in color, do not have a smell nor taste, and are in a clear plastic bottle.
4. Moreno-Indias I, Cardona F, Tinahones FJ, Queipo-Ortuno MI. Impact of the gut microbiota on the development of obesity and type 2 diabetes mellitus. Frontiers in Microbiology. 2014;5(190):1-10.