The Gut Health Newsletter

Author

Brendon Mayner
October 13, 2023

Bite-Sized Studies

Burger or Broccoli? Your DNA might be the real decision-maker. New research from Northwestern University suggests there's a genetic component to sticking with a vegetarian diet.

Gut Check on Junk Food Cravings: Researchers at the University of Leipzig Medical Center are dishing out a revelation: prebiotics in foods like chicory root might be dialing down our brain's "gimme that!" response to high-calorie treats. Brain and gut, teaming up to curb those cravings!

A DNA Deep Dive into Dietary Oils: Not all genes metabolize Omega-3 and Omega-6 the same way! UVA's latest research shines a light on the unique genetic pathways in Hispanic and African-American populations. Personalized nutrition, here we come!

Midnight Meals & Night Shifts: Working through the night? It might be jet lagging your appetite hormones and driving those late-night cravings, Bristol researchers suggest.

Video

The Big Idea: The Gut-Brain Connection: More Than Just a Gut Feeling

What's the scoop?
Your gut health isn't just about avoiding stomach issues. It plays a pivotal role in your overall well-being, influencing everything from your immune system to your mental health.

The Deep Dive:

  • The Gut's Role: Beyond digestion, the gut houses trillions of microorganisms, known as the gut microbiome. This includes bacteria, fungi, and viruses that help break down food and produce essential nutrients.

  • Gut-Brain Connection: The gut is often dubbed the "second brain." There's a direct line of communication between the two, known as the gut-brain axis. This connection influences our mood, behavior, and overall mental health.

  • Physical Health: About 70% of our immune cells reside in our gut. A healthy gut can boost our immune system, reducing the risk of various diseases.

Dietary Tips for a Healthy Gut:

  • Add: Aim for 30 different plants per week, prioritize variety, consume 30 grams of fiber daily, consider probiotics, and eat two portions of oily fish weekly.

  • Avoid: Limit red meat, processed foods, artificial sugars, fad diets, and don't solely rely on calorie counting.

The Misinformation Age: With the rise of social media, there's a plethora of misleading information about gut health. It's essential to rely on evidence-based sources and avoid quick fixes or miracle cures.

Bottom Line: Prioritizing gut health can lead to a healthier, happier life. It's not just about what you eat, but how diverse your diet is. So, the next time you feel butterflies in your stomach, remember, it's not just a feeling; it's your gut talking.

Recipes you’ll love!

Pulehu Steak Tip Skewers with Maui Onion Finadene Sauce Recipe

In this grilled steak skewer recipe from Hawaiian chef Sheldon Simeon, a punchy basting sauce of sake, soy sauce, brown sugar, sherry vinegar, garlic, ginger, and scallions flavors the beef. Get the recipe from Food & Wine.

www.foodandwine.com/recipes/pulehu-steak-tip-skewers-maui-onion-finadene-sauce

Chicken Enchilada Soup

This Chicken Enchilada Soup can be made on the Stove Top or the Crock Pot and is easy to make with chicken breast, thighs, or leftover chicken! It's creamy, it's cheesy, and it's made with

thecozycook.com/chicken-enchilada-soup

One-Pot Shrimp with Tomatoes & Feta

Shrimp cooks quickly in this healthy, one-pot dish, while tomatoes and basil add color and freshness. Serve over pasta or whole grains for a filling meal.

www.eatingwell.com/recipe/7918573/one-pot-shrimp-with-tomatoes-feta

Salmon with Curried Yogurt & Cucumber Salad

Three ingredients you probably already have on hand--curry powder, yogurt and lemon juice--meld into a mouthwatering sauce that transforms simple grilled salmon. This healthy and easy dinner recipe comes together in just 20 minutes.

www.eatingwell.com/recipe/274116/salmon-with-curried-yogurt-cucumber-salad

Creamy White Chili with Cream Cheese

This white chicken chili recipe features quick-cooking chicken thighs and canned white beans. Cream cheese adds tangs in this white chili.

www.eatingwell.com/recipe/269831/creamy-white-chili-with-cream-cheese

Kimchi Stew with Chicken and Tofu

This warming chicken and kimchi soup also has tofu, anchovies, and ginger making it filling and a great way to fight the common cold.

www.marthastewart.com/313024/kimchi-stew-with-chicken-and-tofu

Your Weekly Meal Plan!

Day 1:

Breakfast: Protein-Packed French Toast. Dip whole grain bread in a mixture of whisked eggs, protein powder, and almond milk. Pan-fry until golden. Serve with mixed berries (blueberries, raspberries, strawberries) and a drizzle of maple syrup.

Lunch: Tempeh Salad Bowl. Grill tempeh slices marinated in a soy-ginger dressing. Mix with baby spinach, roasted sweet potatoes, and cherry tomatoes. Dress with tahini and lemon juice. Garnish with sunflower seeds.

Dinner: Seared Tuna Steak. Pan-sear a tuna steak seasoned with garlic, lemon zest, and black pepper. Serve with sautéed green beans and quinoa mixed with diced bell peppers.

Day 2:

Breakfast: Power Omelette. Whisk together eggs, diced ham, spinach, and cherry tomatoes. Cook until set. Serve with a slice of whole grain toast and avocado slices.

Lunch: Chicken & Black Bean Salad. Mix together grilled chicken strips, black beans, corn, diced red onions, and bell peppers. Dress with olive oil, lime juice, and cilantro.

Dinner: Garlic Shrimp & Zucchini Noodles. Sauté shrimp in garlic and olive oil. Toss with spiralized zucchini, cherry tomatoes, and a sprinkle of Parmesan cheese.

Day 3:

Breakfast: Peanut Butter Protein Smoothie. Blend together Greek yogurt, peanut butter, a banana, protein powder, and almond milk.

Lunch: Beef & Broccoli Stir-Fry. Sauté thin slices of beef with broccoli florets in a soy and garlic sauce. Serve over brown rice.

Dinner: Turkey Meatballs & Spaghetti Squash. Bake turkey meatballs seasoned with Italian herbs. Serve over roasted spaghetti squash and tomato sauce.

Day 4:

Breakfast: Quinoa & Berry Porridge. Cook quinoa in almond milk until soft. Mix with blueberries, strawberries, and a scoop of protein powder. Top with slivered almonds.

Lunch: Salmon & Avocado Wrap. Fill a whole grain tortilla with grilled salmon flakes, avocado slices, lettuce, and a yogurt-dill dressing.

Dinner: Grilled Chicken & Asparagus. Grill chicken breasts seasoned with lemon and herbs. Serve with grilled asparagus and a side of wild rice.

Day 5:

Breakfast: Protein Pancakes. Make pancakes using protein powder, eggs, and oats. Serve with honey and fresh orange slices.

Lunch: Lentil & Spinach Soup. Cook lentils with spinach, tomatoes, and onions in a vegetable broth. Garnish with feta cheese.

Dinner: Pork Tenderloin & Roasted Vegetables. Roast pork tenderloin marinated in rosemary and garlic. Serve with roasted Brussels sprouts and carrots.

Day 6:

Breakfast: Egg & Vegetable Muffins. Mix together eggs, diced bell peppers, mushrooms, and zucchini. Bake in muffin tins. Serve with salsa.

Lunch: Tuna & Chickpea Salad. Mix together flaked tuna, chickpeas, red onions, cucumber, and parsley. Dress with olive oil and lemon juice.

Dinner: Steak & Sweet Potato Fries. Grill steak seasoned with black pepper and thyme. Serve with baked sweet potato fries and steamed broccoli.

Day 7:

Breakfast: Chia & Protein Pudding. Soak chia seeds in almond milk and protein powder overnight. Top with mango slices and coconut flakes.

Lunch: Grilled Vegetable & Hummus Plate. Grill zucchini, bell peppers, and eggplant. Serve with a generous scoop of hummus and whole grain pita bread.

Dinner: Lamb & Mint Yogurt. Grill lamb chops seasoned with cumin and coriander. Serve with a mint yogurt sauce and sautéed green beans.

Navigating health and wellness, our choices, from the foods we eat to the supplements we take, shape our well-being. Remember, knowledge empowers better decisions. Until next time, cheers to a healthier, informed you.

🌟 Share the Love 🌟
Know someone who'd benefit from our insights? Click 'Forward' in your email or use the social buttons at the top to share.

📝 We Want Your Feedback 📝
Got thoughts or suggestions? Reply to this email—your feedback makes us better.

📲 Stay Connected 📲
For the latest tips and recipes, follow us on social media. Click the icons below to get started.