Banana Flax Muffins

These muffins are vegan, gluten-free and delicious. My kids go wild for them and I love them because they’re full of fiber and low on the glycemic index.

BANANA FLAX MUFFINS

You will need:

• 3 tablespoons ground flax combined with 3 TBSP warm water, set aside

• 2 tablespoons maple syrup

• 3 ripe bananas, mashed

• 1/2 cup applesauce (unsweetened)

• 1/3 cup olive oil

• 1 tablespoon vanilla extract

• 1. 1/2 cups oat flour

• 1/2 cup millet flour

• 1 teaspoon each: baking soda and baking powder

• 1/2 teaspoon each: cinnamon and salt

• 1/4 teaspoon nutmeg

Preheat oven to 350 degrees. Oil muffin tins with olive oil.

Combine flax and water, set aside.

Mash bananas

Add .applesauce, oil, vanilla, maple syrup, and flax mixture.

In a separate bowl, combine dry ingredients: flours, baking powder and soda, salt and cinnamon. Mix well.

Add wet mixture to dry mixture. Stir until combined.

Scoop batter into muffin tins.

Bake for 15 minutes.

Enjoy!

Paella

I always enjoyed this dish when traveling through Spain with my family. It’s a wonderful meal because it all cooks on one skillet and provides an excellent balance of protein, carbohydrates, fat, and fiber.

Enjoy!

PAELLA

You will need:

1/4 cup olive oil

1 yellow onion, diced

1 red bell pepper, diced

4 cloves garlic, pressed or minced

2 teaspoons paprika

1 teaspoon turmeric

1/4 teaspoon cinnamon

1 teaspoon each: salt and black pepper

2 cups brown rice

4 cups chicken or vegetable broth

1/4 cup lemon juice

1 cup artichoke hearts

1 cup tomatoes, chopped

1 cup frozen peas

2 cups chopped chorizo sausage OR 2 cups tempeh

Fresh chopped parsley and lemon wedges to serve

Heat the olive oil in a large skillet. Add onion, red bell pepper, and garlic, and sauté for about 5 minutes. Add spices and mix well to combine.

Add the rice, lemon juice and broth. Bring to a boil, reduce to simmer, and cook, covered, for 30 minutes.

Meanwhile, sauté the chorizo OR tempeh in olive oil until crispy and cooked through.

Test the rice. If it needs more time, add 1/2 cup more broth, cover, and cook another 5 minutes. Once rice is soft, add peas, artichoke hearts, tempeh / chorizo. Stir well and serve hot!

Garnish each bowl with fresh parsley and a lemon wedge.

Beef Stroganoff

I sued to love eating this dish as a child. I have adapted it to be dairy-free. You can substitute pinto or kidney beans for the beef if you prefer a vegan dish.

BEEF STROGANOFF

You will need:

• 1/4 cup olive oil

• 1/4 cup red wine

• 1 pound grass-fed stew beef

• 1 yellow onion, sliced

• Sea salt and black pepper to taste

• 1/2 teaspoon thyme

• 1 cup crimini mushrooms, sliced

• 3 cloves garlic minced

• 2 cups beef broth

• 1 cup oat milk

• 1/4 cup arrowroot flour

• 1 tablespoon mustard

• Minced parsley for garnish

Pour oil into a stock pot, add onions and garlic, and saute for 5 minutes on low heat.

Add the beef, wine, salt, pepper and thyme and turn up the heat to high. Saute 5 minutes more, stirring constantly with a metal spatula.

Add mushrooms and sauté 5 minutes more. Reduce heat to low.

Whisk together arrowroot, broth and oat milk in a bowl. Pour the mixture into the pot and stir well to combine. Simmer for about 15 minutes, stirring occasionally.

Garnish with parsley and enjoy with rice, noodles, or roasted root vegetables.

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Southwest Style Lentils

This flavorful lentil dish a quick and delicious meal that you can mix and match. Pair it with rice, use it as a pasta sauce, or enjoy it with corn tortillas.

MEXICAN STYLE LENTILS

You will need:

• 1 cup split red lentils

• 2 tablespoons coconut oil

• 1 shallot, chopped

• 2 carrots, chopped

• 1/2 cup tomato sauce

• 3 cloves garlic, minced

• 1/2 teaspoon salt

• 2 teaspoons each: cumin, oregano, paprika

• 1 teaspoon chile flakes

• 1/2 cup chicken or vegetable broth

• Avocado

• Cilantro

  To cook the lentils, bring 3 cups of water to a boil. Add the lentils and simmer for 20 minutes, or until they are very soft. Rinse, drain and set aside.

  Heat a saucepan over low heat. Add coconut oil, shallot and garlic and saute for 3 to 4 minutes.

  Add cooked lentils and all the other ingredients.

  Cover and simmer on low for 15 minutes, stirring occasionally.

  Remove from heat and blend with blender or immersion blender. Have them chunky or fully blended. You can choose!

  To reheat these, you can fry them in a little more coconut oil to get a refried bean flavor.

Baked Falafel

We love eating this crunchy, nourishing falafel with parsley pesto and farinata pizza. Enjoy! This Middle Eastern staple is high in soluble fiber, plant protein, and flavor.

FALAFEL

You will need:

• ¼ cup olive oil

• 1 cup canned chickpeas, rinsed and drained

• ½ cup roughly chopped red onion

• ½ cup packed fresh parsley

• ½ cup packed fresh cilantro

• 4 cloves garlic, quartered

• 1 teaspoon salt

• ½ teaspoon black pepper

• ½ teaspoon cumin

• ¼ teaspoon cinnamon

Preheat oven to 375 degrees F.

Pour 2 tablespoons of the olive oil into a large, rimmed baking sheet and turn until the pan is evenly coated.

In a food processor, combine the drained chickpeas, onion, parsley, cilantro, garlic, salt, pepper, cumin, cinnamon, and 2 tablespoons of olive oil. Process until smooth, about 1 minute.

Using your hands, scoop out about 2 tablespoons of the mixture at a time. Shape the falafel into small patties, about 2 inches wide and ½ inch thick. Place each falafel on your oiled pan.

Bake for 25 to 30 minutes, carefully flipping the falafels halfway through baking, until the falafels are deeply golden on both sides. These falafels keep well in the refrigerator for up to 4 days, or in the freezer for 3 months.

Vegan Burgers

My kids are obsessed with chickpeas and I keep finding new ways to incorporate them into food.

QUINOA CHICKPEA BURGERS

You will need:

• 1 cup cooked quinoa

• 1 cup diced red potatoes

• One 15 ounce can of chickpeas

• 1 tablespoon olive oil

• a pinch of salt

• 1/2 teaspoon each: turmeric, cumin, coriander and paprika

• 2 cloves garlic, minced

• 1/2 teaspoon salt

• 1/2 cup chopped fresh cilantro (optional)

Preheat oven to 375 degrees.

Cook quinoa if you have not done so already.

Place diced potatoes in a pot with water and salt. Boil until fork tender. Drain, rinse, and return them to the pot. Mash them with the back of a fork.

Then, add everything EXCEPT quinoa and potatoes to a food processor and blend well.

Add quinoa and pulse to incorporate.

Add potatoes and mash everything together with the back of a fork.

Oil a baking sheet with sunflower or avocado oil.

Using a cup measure, scoop out burgers onto the greased baking sheet and flatten them into patties with the back of the measuring cup.

Bake them for 15 minutes.

Enjoy with salad, a bun, roasted sweet potatoes, or all of the above!

The Best Waffles

I love these waffles because I can make a double batch, freeze them, and reheat them in the oven or toaster oven when I need a quick breakfast. Paired with bacon, chicken sausage or nut butter, they are heaven!

GRAIN FREE WAFFLES

You will need:

• 1 cup unsweetened applesauce

• 1/4 cup flaxseed meal

• 2 tablespoons maple syrup

• 2 cups almond or pecan flour

• 1/2 cup arrowroot flour

• 1/2 cup tapioca flour

• 1/4 cup coconut flour

• A pinch of sea salt

• 1/2 teaspoon cinnamon

• 1 tablespoon baking powder

Mix all ingredients together in the order listed.

Let the batter sit for 10 minutes before adding it to the waffle iron. Use about a cup of batter for each waffle.

Enjoy with your favorite toppings or cool, freeze, and thaw / reheat at a 325 degree oven for 10 minutes.

Farinata Pizza

I grew up making this recipe, which made its way to Italy from North Africa. It’s nutritious, filling and a wonderful base for being creative in the kitchen!

FARINATA PIZZA

You will need:

• 1 cup garbanzo bean flour

• 1/2 teaspoon sea salt

• 1 tsp baking powder

• 1/2 tsp garlic powder

• 1 cup warm water

• 2 tablespoons olive oil

• 2 teaspoons dried oregano

• 1 teaspoon dried thyme

• 1/4 cup pesto (vegan or with parmesan

• 1 cup chopped artichoke hearts

• 2 cloves garlic, crushed

• fresh greens (spinach, arugula, radicchio)

In a mixing bowl, add all ingredients except pesto, artichokes, garlic and greens.

Mix well and set aside for 30 minutes.

Preheat oven to 425 degrees.

Grease a large stainless steel or cast iron skillet with olive oil.

Pour batter into it and bake for 15 minutes.

Remove from the oven, add toppings, and return to the oven for 1 or 2 minutes more.

Let cool for 5 minutes before slicing and serving.

Experiment with other toppings! My family likes tomato sauce, cashew ricotta and arugula.

Asparagus Pea Soup

This is one of my favorite spring dishes. I hope you will enjoy it, too! Asparagus and peas are wonderful prebiotic foods that help nourish our beneficial gut flora. These slightly bitter yet sweet foods also help the liver to gently detoxify and prepare for seasonal transition.

ASPARAGUS PEA SOUP

You will need:

• 1/4 cup olive oil

• 1 large bundle of fresh asparagus, chopped into thirds

• 2 cups fresh or frozen

• 3 cloves garlic, minced

• 1 red onion, diced

• 1 teaspoon each: salt and black pepper

• 1/2 teaspoon coriander powder

• 1/4 teaspoon nutmeg

• 1 cup unsweetened plant milk (I like hemp)

• 2 cups chicken or vegetable broth

• 1 tablespoon lemon juice

Heat a soup pot with the olive oil medium heat. Add red onion and garlic. Reduce heat to medium low and saute for 2-3 minutes.

Add asparagus, peas, spices, milk and broth. Bring to a boil, then reduce to simmer for 15 minutes. Add lemon juice and turn off the burner.

Transfer soup to blender or blend directly in the pot with an immersion blender. You can either leave it chunky or blend it until it’s smooth.

Enjoy!

Moussaka

Moussaka is one of my favorite dishes.

The Arabic people introduced moussaka to the world when they introduced the eggplant. A 13th-century Arabic cookbook known as the Baghdad Cookery Book details a recipe for moushakhan, which is likely the original version of moussaka. Today, moussaka is a common dish in Lebanon and the Arab world, a version that consists of eggplants, olive oil, garlic, onions and tomatoes.

Try this moussaka and see what you think! It’s plant based and freezes well.

VEGAN MOUSSAKA

For the sauce:

• 1 cup raw cashews

• 2 tablespoons lemon juice

• 2 tablespoons olive oil

• 1/2 teaspoon salt

• 3/4 cup water

• 1/8 tsp nutmeg

• 1/2 teaspoon coriander

For the filling:

• 4 cups roasted eggplant

• 1 tablespoon olive oil

• 1 yellow onion, chopped

• 3 cloves garlic, minced

• 2 cups cooked brown lentils

• 2 cups crushed tomatoes

• 1/2 teaspoon each: salt and pepper

• 1 teaspoon oregano

• 1/2 teaspoon paprika

• 1/4 teaspoon allspice

Heat oven to 400 degrees.. Slice off the very top of the head of garlic and set on a piece of foil. Drizzle the top with oil and wrap it up. Roast if for about 40 minutes.

Once garlic is roasted, place all the sauce ingredients in a food processor and blend until creamy and smooth. Set aside.

Turn up oven heat to 425 degrees.

To prepare the eggplant, slice it into 1/4 inch thick slices. Sprinkle both sides of each slice with salt and set aside on a plate for 15 minutes. Then, rinse the eggplant, brush both sides of each slice with olive oil, place them on a baking sheet, sprinkle them with salt and roast them at 425 degrees for 20 minutes. Set aside.

For the filling, heat oil in a skillet and add onions. Sauté for about 5 minutes, until translucent.

Add garlic and sauté for a few minutes more, stirring occasionally. Reduce heat as needed if browning too quickly.

Add lentils and crushed tomatoes. Season with salt, pepper, and spices. Simmer uncovered for 15 minutes.

To assemble the moussaka, use an 8x8 inch glass baking dish. Add 1/3 of the eggplant slices, then top with 1/2 of the lentil mixture and spread into an even layer. Then add another 1/3 of the eggplant. Then add the remaining lentil mixture, and top with the remaining 1/3 of the eggplant. Pour the sauce over everything and smooth into an even layer.

Bake at 400 degrees for 20 minutes.

Enjoy!

Probiotic Bowls

This simple, whole-foods based meal is a great way to re-set after eating a variety of “high intensity” foods that are not idea for us (gluten, dairy, sugar, corn, peanuts, processed food).

These ingredients are also supportive of seasonal transitions.

CULTURED WHOLE FOOD BOWLS

You will need:

• 4 large carrots, chopped

• 1 tablespoon olive oil

• 1 teaspoon ground coriander

• 1 teaspoon kosher salt, divided

• 1 cup quinoa

• ¾ cup brown lentils **

• 2¾ cups water

• 2 cups arugula

• 2 avocados, peeled, pitted, and thinly sliced

• 1 cup sauerkraut

• 1 cup plain Greek yogurt, plant-based or animal-based

• Tahini, for drizzling

** Substitute cooked chicken if you are avoiding legumes.

Preheat the oven to 400 degrees.

Add the carrots to a baking sheet. Drizzle with the oil and sprinkle with the coriander and ½ teaspoon of the salt. Toss to coat and spread in a single layer. Roast until tender, flipping once halfway through, about 20 minutes total.

Meanwhile, combine the quinoa, lentils (fi using), water, and the remaining ½ teaspoon of salt in a medium saucepan. Bring to a boil, then cover, reduce the heat to low, and simmer until tender, about 15 minutes. Remove from the heat, stir the mixture and then cover and let steam for 5 minutes.

To serve, divide the quinoa and lentils among four bowls. Top with the roasted carrots, arugula, avocado, kraut, and yogurt, and then finish with a drizzle of tahini.

Cauliflower, Quinoa and Greens

This nourishing recipe is a great way to move into spring eating. It’s light yet fulfilling and nourishing.

CAULIFLOWER, QUINOA, AND GREENS

Roasted cauliflower:

• 1 head cauliflower, cut into bite-sized florets

• 2 tablespoons melted coconut oil or olive oil

• 1 teaspoon each: turmeric, nutmeg and coriander

• Sea salt

Quinoa with greens:

• 2 teaspoons melted coconut oil or olive oil

• 1 medium yellow onion, chopped

• 1 inch fresh ginger root

• 1 teaspoon each: turmeric, cinnamon, cardamom

• 2 cups water

• 1 cup quinoa

• 1 teaspoon sea salt

• 1 tablespoon apple cider vinegar

• 4 cups kale

Roast the cauliflower: Preheat oven to 425. Toss the cauliflower florets with coconut oil, cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.

Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat.

Add the onion and ginger and cook about 5 minutes. Add spices and stir. Add water, quinoa and raisins.

Bring the mixture to a boil, then cover and reduce heat to a simmer.

Chop kale and add it to the pot. Cook for 15 minutes, then remove the pot from heat.

Fluff the quinoa with a fork. Stir in the salt and vinegar. Divide the quinoa into bowls.

Top with roasted cauliflower.

Home Made Harissa

Harissa is a hot chili paste indigenous to Tunisia, North Africa. It is traditionally added to stews to add flavor and complexity.

Chili peppers came to Tunisia from Central America by way of Spain, and harissa was born. This condiment varies from region to region, with the simplest versions consisting of just chili peppers, garlic, salt and olive oil. Cumin, lemon juice, coriander, onions and tomato may be added into some varieties.

Harissa sauce is also a common ingredient in Middle Eastern

Chili peppers belong to the capsicum family and are rich capsaicin, which lowers inflammation, promotes cardio0vascular health, pumps the lymphatic system, and boosts immunity.

Try this recipe and share the results with loved ones! It makes a great addition to a ground turkey and root vegetable stew as well as a delicious marinade for chickpeas, tempeh and beef.

HOME MADE HARISSA

You will need:

• 3 pounds dried red chili peppers

• 1/2 pound coarse salt

• 2 cups olive oil

• 1/2 pound garlic

• 1/3 cup coriander seeds

• 1/4 cup caraway seeds

• 1/3 cup chili powder

Stem and de-seed the dried peppers. They could be spicy! You may want to wear gloves. Put on sunglasses or glasses if they’re making your eyes water.

Boil 6 cups water in a stock pot. Turn off the heat and add the seeded peppers. Soak them for 30 minutes.

Drain the peppers in a colander and press them while they are in the colander to get rid of their water.

Place the peppers between two dish cloths and press well to dry them.

Place the peppers and garlic in a food processor and blend to a coarse meal.

Add the salt and olive oil and blend again.

Add the remaining spices and blend into a paste.

Scoop the harissa into sterilized glass jars. Fill about 3/4 of the way full.

Pour a bit of olive oil on top to preserve it and close each jar tightly.

Store it in the fridge for up to 3 months.

The Best Ever Coffee Cake

This is one of my most favorite brunch dishes. It is beloved by kids and adults alike and it is loaded with high quality ingredients that do'n’t cause a sugar crash.

Enjoy!

MY FAVORITE COFFEE CAKE

For the topping:

• 1/4 cup coconut sugar

• 1/4 cup almond flour

• 1/4 cup chopped walnuts OR pecans

• 1/4 cup coconut oil

For the cake:

• 1/2 cup unsweetened applesauce

• 1 egg, beaten

• 1 cup almond or hemp milk

• 1 tablespoon apple cider vinegar

• 1/3 cup coconut sugar

• 1 teaspoon vanilla extract

• 1 cup almond flour

• 1 cup tapioca starch

• 1/2 cup arrowroot flour

• 1/4 cup coconut flour

• 1 teaspoon each: baking soda and baking powder

• a pinch of sea salt

• 1/2 teaspoon cinnamon

• 1/4 teaspoon each: cardamom, ginger and nutmeg

For the swirl:

• 1/4 cup coconut sugar

• 1 teaspoon cinnamon

• 1/4 teaspoon allspice

• 1/2 teaspoon vanilla extract

Preheat oven to 350 degrees and grease a 9×13 baking dish with olive or sunflower oil. For a taller cake, use a cake pan or a 9x9 baking dish.

Mix together the crumble topping ingredients in a medium bowl and set aside.

Mix together the swirl ingredients in a small bowl and set aside.

Mix together all of the cake ingredients in the order listed. Pour half the batter into the baking dish, add the swirl layer, and then pour the other half over it.

Top evenly with crumble topping.

Bake for 35 minutes.

Let cool completely in the pan before serving. It’s delicious topped with coconut yogurt or strained (Greek-style) almond yogurt

Store cake covered at room temperature for 2-3 days.

Creamy, Dairy-Free Sauces

WALNUT PATE’

Choose 2 large yellow onions.

Chop off top and bottom, peel skin and slice each one in half width-wise.

Place two halves flat on cutting board and slice each one into thin crescent moons. Follow the ridges of the onion when chopping.

Heat 2 Tablespoons olive oil in a skillet that has a matching lid.

When oil is hot, add onions, stir briefly with spatula, and turn burner down to medium-low.

If you have leftover red or white wine, add a couple splashes. If not, just add a splash of apple cider vinegar. Then, cover the skillet.

Simmer for 10 minutes, stirring occasionally.

Add thyme, salt and black pepper. Simmer for 15 more minutes, until onion starts to brown.

Add water if onion is sticking to the bottom of the skillet.

While onions are cooking, place ½ cup walnut halves/pieces in a skillet.

Toast on medium heat, tossing often with a spatula, for about 3 minutes or until walnuts are lightly browned.

Once onions and walnuts are cooked, place them in a food processor and add 3 Tablespoons olive oil.

Blend at highest speed for 2 minutes. Taste for salt.

Keeps in fridge for 5 days.

Enjoy with biscuits, on toast or as a dip for carrot and celery sticks. This makes a lovely appetizer with nut and seed crackers or thinly sliced sweet potato bread.

HARD BOILED EGG SAUCE

Place a dozen eggs in a stock pot. Cover with water, bring to a boil, and boil for 5 minutes.

Remove from heat, drain hot water, and rinse with cold water until they are cool enough to handle.

Peel eggs and place in a blender.

Add to blender:

¼ cup olive oil

½  teaspoon salt

½ Tablespoon lemon juice

1 teaspoon each: powdered cumin and coriander

½ bunch fresh parsley, roughly de-stemmed

Blend at highest speed for 2 minutes.

Keeps in fridge for 4 days.

Eat with rice and pesto, over steamed asparagus or broccoli, or use as garnish for simple soups.

My Favorite Enchiladas

After living in New Mexico off and on for 3 years, I have a profound love of enchiladas. These are dairy-free and truly taste delicious. Feel free to top with grass-fed grated cheddar before baking for that cheesy feel if you gut can tolerate it.

FOR THE ENCHILADAS

• 1 pound pastured ground beef OR 3 cups cooked pinto beans

• 3 tablespoons olive oil

• 1/2 teaspoon each: cumin and coriander

• 1/4 teaspoon oregano

• salt and pepper to taste

• 1 onion, diced

• 1 red pepper, diced

• 1 avocado, diced

• 1/4 cup fresh cilantro, chopped

• 8 tortillas (corn or almond)

FOR THE ENCHILADA SAUCE

• 3 tablespoons olive oil

• 1 onion, diced

• 4 cloves garlic, minced

• 2 cups tomato sauce

• 2 cups chicken broth

• 1 tablespoon chili powder (or more if you like it spicy)

• 1 teaspoon paprika

• 1/2 teaspoon each: coriander, cumin and oregano

• Salt to taste

To make the enchilada sauce, heat olive oil in a saucepan over medium heat.

Sauté the onion and garlic for 5 minutes. Add in the remaining ingredients except the salt and bring to a boil. Reduce the heat and simmer for 15-20 minutes, until the sauce has thickened. Season to taste with salt. If desired, use an immersion blender to puree the onion and garlic into the sauce.

Meanwhile, olive oil in a large skillet over medium heat. Add the onion and pepper and sauté for 5 minutes. Stir in the ground beef or beans and season with cumin, coriander, oregano, salt and pepper.

Cook until the meat / beans are browned then set aside.

Preheat the oven to 350 degrees.

Coat the bottom of a 9x13-inch baking dish with a thin layer of the enchilada sauce.

Dip each tortilla in enchilada sauce before you fill it.

Place a dipped tortilla in the baking dish and fill it with 3 tablespoons of the meat mixture. Roll it over.

Keep putting tortillas in the baking dish, filling them, and rolling them up side by side.

Once they are all filled, cover them with the remaining sauce and bake for 15 minutes.

Serve immediately topped with avocado and cilantro.

Why Start a Journaling Practice?

A great daily ritual to begin is journaling. If you have not done so already, I highly encourage you to start.

The word ritual comes from the Latin rituo, which means, to repeat, to do something over and over again.

It does not have to be complicated or profound. It's an opportunity to reflect on your day and do some deep breathing in the process.

Writing down whatever arises in the moment is a daily practice that can be extremely supportive as we go through the course. You may find that you want to carry this practice into your life after the course is complete.

CHOOSE A TIME THAT FEELS EASY TO PAUSE AND REFLECT.

I started this practice by waking up 15 minutes earlier each morning to sit in silence, breathe, and then write in my journal.

What time of day would work best for you? Experiment with writing in your journal first thing in the morning, after lunch, or before bed. You will soon determine which time works best for you. Once you pick a time, stick with it. Consistency is the key to wellness.

If you like, you can read this article about the benefits of journaling.

WHAT WILL YOU JOURNAL ABOUT?

I like to keep a food log, reflect on my cravings, think about what I can do today to balance them. I make a list of things for which I am grateful.

You can also paint or draw in your journal. The field of possibility is open!

Even though you might find yourself repeating some of the things you write each day, what we focus on expands.

The more we repeat what we are up to, what we appreciate, and whom we want to become, the sooner our visions become reality.

Here's a personal story about the power of journaling.

Stress and Gut Health

Stress is a physical expression of our “fight or flight” sympathetic nervous system’s survival mechanism. A threatening situation will trigger a stress response, which prepares us to confront or flee a possible danger. This helps for immediate danger, but unfortunately the stress response is also triggered by tense situations where physical action is not an option, such as unreasonable boss, heavy traffic, or financial problems.

There are two types of stress.

ACUTE STRESS

Acute stress prepares us for fight or flight, and is generally short-term.

Acute stress is a short-term response by the body’s sympathetic nervous system. How long acute stress lasts may vary—the response can last for a few minutes or a few weeks. During an acute stress response, the adrenal glands, located on top of each kidney release over seventeen different hormones. Physical responses: blood sugar levels rise; blood vessels constrict; pulse quickens; blood pressure rises; digestion stops.

CHRONIC STRESS

Chronic stress is long term and is the main cause of stress-related health problems.

Chronic stress occurs when continuous acute stress responses keep the body on alert, thus continuously, negatively affecting health. The ongoing stress response causes the hypothalamus and pituitary gland in the brain to release stress hormones, which in turn stimulate the adrenal gland to produce and release cortisol. Cortisol is one of the hormones associated with waking and sleeping. Levels of cortisol naturally fluctuate during the day. Cortisol levels are highest in the morning and lowest at night. Higher levels of cortisol in the morning help us wake up. When chronic stress stimulates cortisol production, the daily cycle of cortisol levels is disrupted. High levels of cortisol may occur at night, resulting in insomnia, headaches, anxiety and depression.

Practicing stress management techniques can help minimize the effects of stress on your health. One of the best ways to de-stress is to breathe!

You can use meal times as an opportunity to practice deep breathing. Not only does this practice help us to digest better, but it also takes us out of chronic stress mode.

You can also eat foods that reduce stress, such as: corn, oats, walnuts, dark chocolate (80% or more), fermented foods, organic chicken or beef liver, and dark, leafy greens (kale, collards, chard).Every food that we eat has an important role in our body's function as well as in our stress modulation.

Fermented foods are especially supportive in mitigating the effects of chronic stress because they feed the beneficial gut bacteria. These bacteria secrete the hormones we need to feel rested and relaxed.

What's the Best Probiotic Strain for Me?

As we discover that everyone has an enteric (gut) type, it is becoming increasingly important to shift away from broad-spectrum probiotics because these may contain strains that aren’t welcome in our particular gut environment.

Not only that, but specific strains can support particular health goals.

This is by no means a comprehensive list, but it outlines a few of the beneficial probiotic strains that can help you in your wellness journey.

SPECIFIC PROBIOTIC STRAINS AND ACTIONS

Saccharomyces boulardii helps the gut to ward off pathogenic bacteria and is antibiotic resistant, thus a good strain to use if you are needing to take antibiotics.

Lactobacillus helveticus boosts mood and helps the nervous system adapt to stress.

Lactobacillus rhamnosus is a profound blood sugar balancer and helps reduce the body’s tendency towards insulin resistance. It can be supportive to type 2 diabetics and Parkinson’s Disease patients.

Lactobacillus reuteri supports the body’s innate capacity to grow its own healthy colonies of beneficial gut flora and thus promotes a healthy immune response as well.

Lactobacillus plantarum is abundant in lacto-fermented vegetables like sauerkraut and kimchi. It lines the intestinal wall and keeps pathogens and undigested food from leaking into the blood stream.

Streptococcus salivarius is excellent for preventing upper respiratory infections and can be supportive during cold and flu season. It colonizes everyone’s mouth, regardless of enteric type.

Bifidobacterium longum supports healthy fat metabolism and has been shown to help balance cholesterol.

Bifidobacterium bifidum and lactobacillus paracasei are excellent supports for liver and skin health.

Bifidobacterium lactis is excellent for weight management and blood glucose balance.

REFERENCES

To learn more, you can reference these studies.

Actions of probiotics

Beneficial qualities of probiotics

Health benefits of probiotics