Nutrition Corner Maintenance Balance, Awareness and Education


Dysbiosis is an imbalance of our body’s mi- crobiome ( the gut), thought to contribute to a wide range of adverse health conditions. Reset 90/10™ is a program designed to jumpstart positive lifestyle changes in three weeks. Awareness of calming foods, self-care, and the mindfulness of environmental stressors is the path.


Education on the gut-brain connection and how it regulates precious hormones such as cortisol, serotonin, dopamine, and melatonin is crucial knowledge at any age. An adverse gut-brain chemical reaction is possible anxiety, depression, sleepless nights, and dementia. The regulation of mood and cognitive function interconnects with a healthy gut. With dedication and an open mind to healthful changes, these adjustments will ultimately nourish and heal the body. Fats: Consumed fats are stored in the gallbladder but must pass through the liver first. If you burp after taking something like a fish oil supplement, your body could be sending you the signal that it cannot break down fats properly. Protein: The breakdown of essential amino acids from proteins happens in the stomach. If you do not have adequate stomach acid or are band-aiding acid reflux with meds, you make your stomach more alkaline. This environment has to be highly acidic to break down foods and kill harmful bacteria. Learn how to support both physical and environmental stressors that may cause low vital acid. Carbs: Carbohydrates break down in the pancreas. When we do not have adequate digestive enzymes and sufficient hormone release of insulin, the small intestine cannot completely process the nutrients as energy for the body. Your organs are responsible for breaking down the foods we consume into manageable forms of nutrients, vitamins, minerals, and waste. The nutrients from carbs, protein, and fats must be broken up and transported across the small intestine and into the bloodstream as energy.


If your body lacks digestive enzymes, those molecules (from food) that provide energy, growth, and repair are compromised. Without proper enzymes, food goes undigested. Reflux, gas, bloating, and leaky gut open the door to chronic illness, hormonal and brain imbalances, and autoimmune disorders.


Foods containing natural enzymes include papaya, kiwi, pineapple, mango, honey, ginger, bananas, avocado, kefir, sauerkraut, kimchi, and miso.


Steer clear of artificial sweeteners (aspartic acid, sucralose, mannitol, xylitol, aspartame), preservatives (citric acid, sodium sorbet, nitrites, cellulose, sodium benzoate), and processed foods (white sugar, flours, food dyes, BHT in breakfast cereals, microwave-ready meals, soda). Why does the United States allow these poisons in our food yet Europe has banned most I named? Become a label reader, please. Think about what survival mode looks like for you and cultivate a peaceful environment where stress does not affect and alter your microbiome and immune responses. How much multi-tasking is too much? Chronic stress, excessive exercise, and chronic anxiety are examples of how your immune system becomes burdened. Balance, awareness, and education. “If you change nothing, nothing will change.”


1. https://www.healthline.com/health/how-strong-is-stomach-acid https://www.nhs.uk/live-well/eat-well/what-are-processed-foods/


Dysbiosis


RESET 90/10™


Collard Green Vegetable Wrap w/ orange tahini-herb sauce


Using collard greens in place of tortilla wraps is a home run in the superfoods category. High levels of Vitamin K help your body absorb calcium and could in turn strengthen the structure of your bones. There is also a decent amount of protein, folate and iron. To better digest the greens in RESET we blanch the greens. This is great for meal prep as well. Once you blanch the greens, store them for future use for the rest of the week. Makes 2-3 wraps


6-8 collard greens (typically that is what comes in a bunch at the supermarket) 1 large sweet potato (roasted, peeled and sliced)


1 red pepper roasted (peel charred skin and slice pepper into strips - a paper towel works well to remove skin) A handful of sprouted greens (alfalfa, pea shoots, arugula) 1 sliced avocado 1/4 Cup of quinoa Orange-Tahini Herb Sauce: 2 Tablespoons of tahini


1/4 Cup of fresh squeezed orange juice 1/4 teaspoon of orange zest


1 teaspoon pesto of choice (I used a vegan basil pesto. A tarragon pesto would bring this over the moon with flavor) Salt and pepper to taste Blanch your collard greens: Wash the greens and cut off the thick stem at the base of each leaf. Use a small knife to trim the thick spine down the middle of the leaf. I tend to cut it out if its too thick and I will layer the halves to form the wrap. You are basically forming a circle with the halves and can overlap a little to prevent holes.


Bring 1 cup of salted water to boil. Add one leaf at a time and gently move around with a wooden spoon. The leaves will blanch in about 45 seconds. Remove and submerge in a bowl of ice water for 10 seconds. Lay out the leaves separately and let air dry for a couple of minutes. You can also bloat excess water with a paper towel. Store anything you don’t use for later in the week. Assemble the wrap:


Once you have your blanched leaves laid out and in the formation of a circle, fill each leaf with equal amount of the ingredients. I start with the tahini sauce unless you prefer to use it as a dipping sauce on the side.


Make sure your ingredients are towards the bottom of the circle of leaves. Fold over the covers and roll up like a burrito. Slice in half and serve!


Green Goddess Vinaigrette • 1 anchovy fillets (or sub 2 teaspoons Worcestershire sauce) • 1/4 cup of good olive oil • 1/4 C water


• 1/2 C. parsley leaves • 1/3 C. basil leaves • 1/4 C. tarragon leaves • 3 Tablespoons of minced chives(or half a peeled & chopped shallot) • 2 Tablespoons of lemon juice • salt and pepper to taste


Blend everything. It should resemble a nice vinaigrette.


Integrative Culinary Health Coach/Chef, Ellen Postolowski Please visit gottagetgut.com for


more information! InnerRealmMagazine.com • 845‐359‐6902 • 29


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48