Dairy-Free, High-Protein, Copycat Perfect Bars- Pumpkin Chocolate Chip!
September 6, 2020
Healthy, No-Bake, Casein-Free, Gluten-Free, High-Protein CopyCat “Perfect” Bars. Fall for Pumpkin Chocolate Chip!
Healthy, No-Bake, Casein-Free, Gluten-Free, High-Protein CopyCat “Perfect” Bars. Fall for Pumpkin Chocolate Chip!
Healthy at-home Pumpkin Cream Cold Brew using Oat Milk and REAL Pumpkin.
I enjoy a rich cup of black coffee, especially at a local Denver or Richmond roaster. However, I’ve gotten into the habit of adding a spot of cream when I make my first morning cup at home. There’s something so divine: a gentle swirl to soften it up and add a touch of flavor. True, organic, grass-fed, heavy cream is a treat, and a little goes a long way. When I went dairy-free, finding a replacement for my heavy cream was tough. The store-bought creamers tend to be laden with additives (even the organic ones). Sugar, gums, preservatives, emulsifiers…all things I wasn’t willing to add to my daily diet. Finally, I settled on coconut milk as my base creamer. It adds the same depth and fullness as dairy. To mimic that hint-of-flavor and sweetness that a store-bought creamer has, I came up with this recipe. I make a full batch at the beginning of the week, and then add a spot to each cup. Want to make your life EVEN simpler? I sometimes freeze this into ice cubes. Then, I pop out an ice cube and add a single serving right into my mug. (Note: it will cool down your coffee juuuust enough. But, if you’re into piping hot coffee, melt the creamer cube in the microwave just before pouring coffee) This would also pair well with a fragrant black tea! (…looking at you, Watson…) The vanilla and saffron is decadent! However, there are a lot of options. This recipe also works very well with just vanilla. Or vanilla and cinnamon. For sweetness, try adding a tablespoon of maple syrup or honey or a few drops of liquid stevia. The ingredients of this Canned Organic Coconut Milk are great. I get my coconut milk from Thrive Market. Click Here to save on your first order!
Small Intestinal Bacterial Overgrowth (SIBO) is commonly defined as an increased number of bacteria and/or abnormal type of bacteria in the small intestine (Kwiatkowski, et al., 2017). SIBO plays a role in malabsorption and nutritional deficiencies, altering the body’s homeostatic state (Zeigler & Cole, 2007). The build-up of displaced bacteria can cause an increase in intestinal permeability leading to general malabsorption and alterations of certain water-soluble B vitamins including biotin, folate and B12 (Bures et. al., 2010). Overconsumption of vitamin B12 by the dysbiotic anaerobic flora, can cause deficiency and lead to conditions such as megaloblastic anemia or polyneuropathy (Sachdev & Pimentel, 2013). Bacterial overgrowth leads to deconjugation of bile salts which appears to irritate the mucosal lining of the intestine and cause malabsorption of fatty acids (Wanitschke & Ammon, 1978). Metabolic absorption of nutrients by dependent organs and bodily systems may be affected, due to altered health of the small intestine. A recent study found that Non-alcoholic fatty liver disease, which affects 16-30% of the general population, was significantly higher in patients with SIBO compared to patients without SIBO (Fialho et al., 2016). Dysbiosis of the gut bacteria has also been linked to other autoimmune diseases such as rheumatoid arthritis, type 1 diabetes and asthma (Tremlett et al., 2016). The symptoms of SIBO can have a significant impact on quality of life. The condition can be economically burdensome as patients are likely to spend substantial sums of money on physician visits and medications seeking relief from their symptoms (Yakoob et al., 2011). Socially, patients may suffer from gastrointestinal (GI)-specific anxiety (GSA) characterized by being fearful of GI symptoms, such as abdominal pain or discomfort, gas, and altered bowel habits. The unpredictability of their condition can lead to self-seclusion and avoidance of public and social gatherings (Lackner et al., 2014). As evidenced by the research presented above, SIBO affects the gastrointestinal and supporting systems in a variety of ways, placing a heavy burden on individuals affected. Curious about the contribution of STRESS to SIBO (and other digestive dysfunctions)? Check out this article by Chris Kresser. Visceral Manipulation is a therapeutic approach to managing gut symptoms from SIBO. If you are in Denver, consider an appointment with Physical Therapist, Dr. Missy Albrecht who specializes in this bodywork. See more from Dr. Missy @stay_invincible References: Bures J, Cyrany J, Kopacova M, et al. Small intestinal bacterial overgrowth syndrome. World Journal Of Gastroenterology [serial online]. June 28, 2010;16(24):2978-2990. Retrieved from https://uws.idm.oclc.org/login?url=http://search.ebscohost.com.uws.idm.oclc.org/login.aspx?direct=true&db=mdc&AN=20572300&site=ehost-live Fialho, A., Fialho, A., Thota, P., McCullough, A. J., & Shen, B. (2016). Small intestinal bacterial overgrowth is associated with non-alcoholic fatty liver disease. Journal of Gastrointestinal and Liver Diseases: JGLD, 25(2), 159-165. 10.15403/jgld.2014.1121.252.iwg Retrieved from https://uws.idm.oclc.org/login?url=http://search.ebscohost.com.uws.idm.oclc.org/login.aspx?direct=true&db=mdc&AN=27308646&site=eds-live Kwiatkowski, Laura, Rice, Elizabeth, Landland, Jeffrey (2017). Integrative Treatment of Chronic Abdominal Bloating and Pain Associated with Overgrowth of Small Intestinal Bacteria: A Case Report. Alternative Therapies, 109(4), 56-61. Retrieved April 26, 2018, from http://content.ebscohost.com/ContentServer.asp?T=P&P=AN&K=125093181&S=R&D=awh&EbscoContent=dGJyMNLe80SeqLQ4v%2BbwOLCmr1CeprdSs6q4Sq%2BWxWXS&ContentCustomer=dGJyMPGvrkiyq7NNuePfgeyx43zx Lackner, J. M., Gudleski, G. D., Ma, C., Dewanwala, A., & Naliboff, B. (2014). Fear of GI symptoms has an important impact on quality of life in patients with moderate-to-severe IBS. The American Journal Of Gastroenterology, 109(11), 1815-1823. doi:10.1038/ajg.2014.241.Retrieved from https://uws.idm.oclc.org/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=mdc&AN=25223577&site=eds-live Sachdev, A. H., & Pimentel, M. (2013). Gastrointestinal bacterial overgrowth: Pathogenesis and clinical significance. Therapeutic Advances in Chronic Disease, 4(5), 223-231. 10.1177/2040622313496126 Retrieved from https://uws.idm.oclc.org/login?url=http://search.ebscohost.com.uws.idm.oclc.org/login.aspx?direct=true&db=mdc&AN=23997926&site=ehost-live Tremlett, H., Fadrosh, D. W., Faruqi, A. A., Hart, J., Roalstad, S., Graves, J., . . . Waubant, E. (2016). Associations between the gut microbiota and host immune markers in pediatric multiple sclerosis and controls. BMC Neurology, 16(1), 182. Retrieved from https://uws.idm.oclc.org/login?url=http://search.ebscohost.com.uws.idm.oclc.org/login.aspx?direct=true&db=mdc&AN=27652609&site=eds-live Wanitschke, R., & Ammon, H. V. (1978). Effects of dihydroxy bile acids and hydroxy fatty acids on the absorption of oleic acid in the human jejunum. The Journal of Clinical Investigation, 61(1), 178-186. 10.1172/JCI108916 Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/3386 Yakoob, J., Abbas, Z., Khan, R., Hamid, S., Awan, S., & Jafri, W. (2011). Small intestinal bacterial overgrowth and lactose intolerance contribute to irritable bowel syndrome symptomatology in Pakistan. Saudi Journal Of Gastroenterology: Official Journal Of The Saudi Gastroenterology Association, 17(6), 371-375. doi:10.4103/1319-3767.87176. Retrieved from https://uws.idm.oclc.org/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=mdc&AN=22064333&site=eds-live Ziegler, T. R., & Cole, C. R. (2007). Small bowel bacterial overgrowth in adults: A potential contributor to intestinal failure. Current Gastroenterology Reports, 9(6), 463-467. Retrieved from https://uws.idm.oclc.org/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=mdc&AN=18377796&site=ehost-live
My Number One Hike in Colorado Hiking has been a great passion of mine since I was young. I can remember tagging along with my Dad in the Blue Ridge Mountains, recreating memories at the Peaks of Otter and Humpback Rocks. Hiking got a lot less fun when I was “too heavy” to be carried up the mountain on his shoulders anymore. Luckily, I learned to love the experience of being outdoors and achieving a feat of tackling a peak or reaching a lookout. Colorado really reignited the wonder of hiking for me. There is just so much to see and experience- and the Rocky Mountain vistas just never get old. I feel so at peace on a trail. I am free to think and be myself (often I’m by myself), it has become my moving meditation. I get to kick-off this series with my favorite hike in Colorado. For real. My top place. Grizzly Lake is special to me. It is found in the Chalk Creek Valley where I spent my college summers on a ranch. I would most often hike up to Grizzly when my family was visiting, and have spent hours sitting on the rocks watching my brothers and dad fly fish. I sat down to consider it and I realized I’ve been on this trail every summer (at least once) for the past 10 years. Often, it is at the beginning or end of a season and I’ve reflected on the changes in myself. I learn something every time I am here- whether its a problem I’m stewing in my mind, getting to know someone new, or teaching a friend about why Colorado truly has my heart. Grizzly Lake is truly stunning- but this hike is my favorite because deep down I’m just a sentimental sap who embraces connection. SO, About the hike. This is a totally do-able hike! It starts off just above the ghost town of Saint Elmo. {A post-hike pitstop in this old mining town is worth it. Grab an ice cream while you peruse the “antiques” and collectibles in the yard, then cross the street to feed the wild chipmunks right out of your hand! It is fun for young kids and grown-ups alike.} The trail starts along a gnarly jeep trail. *Tested* and proven to be truly formidable… just ask my brothers. Walking is a much more reliable way to actually reach the lake. You’ll take a side jaunt to the left and see an old dumpster with “Grizzly” spray painted on it. That’s it, that’s the only trail marker you’ll find. Follow the path about a quarter mile and you’ll come upon Ghost House. This is a historic 1800s home, take notice of the tin can roof. Continue up the valley for another half of a mile. This section is where the most elevation gain occurs. DO NOT BE DISCOURAGED. You’ll be out of breath, but just know that it’ll ease up. Look out upon Aspen forest to the left and peek at the shoulder of Mount Antero. You may hear jeep and ATV noise from the 4X4 road in the valley below. The two trails will intersect on the way to the lake. As promised, the trail eases for a quarter mile or more winding through Aspens on a simple single track. There is rockfall debris to the right. As the trees thin, you’ll come out to the Jeep Road. Take notice of this turn off and remember it on the way back down! Turn right and follow the rocky Jeep road further up into the valley. Continue to climb steadily past a few mining cabins, as the valley begins to open up ahead of you. Turn around and see great vistas of Mount Princeton and the Collegiate peaks. Grizzly Lake is about two miles up the Jeep Road from the trail turn off. You’ll cross a large rockfall area and dip back into the trees for the final approach. Climb up a small hill and the lake opens out before you. There are many game trails through the willows that will bring you down to the lake for fishing and pondering. I love to take a minute and take it in right at the top of the knoll. I think about the changes I’ve been through since the last time I was at that spot, whether its been a couple weeks or a year. I am thankful to live in Colorado and reach a place like this just by driving a few hours and walking on up. THIS is why I choose to live how I do– I need this reminder when the homesickness hits. Grizzly Lake sits at an elevation of about 11, 200 feet. It is right at treeline. Bring your binoculars and look out for Elk, Mountain Goats, and Big horned sheep. Remember that the weather is unpredictable up in the high country. It will be sunny and beautiful when you start, and you may find yourself hiking down in a thunderstorm. Always be prepared with the right gear. There is no cell service on this hike {bless}- so keep that in mind if you choose to go at it solo. The hike will take about 1.5-2 hours up and about an hour down. Plan to spend a bit of time up top, so a 3-4 hour round trip excursion. The total distance is around 6 miles (3 miles each way). The drive through the Chalk Creek Valley is incredible. I recommend coming in the fall and experiencing the “High-Color” of changing Aspens. I will keep returning to Grizzly, and keep changing with the seasons. I love having this spot with so much meaning. You are truly a special friend if I take you up here! Wanna hike with me? Come visit and I’ll show you how wonderful this valley is. What are your favorite hikes in Colorado? Have you ever been up to Grizzly Lake?
Caffeine is often found in analgesics because it lowers gastric pH, increases antinociceptive effects, drug absorption and gastric motility, and improves mood and reaction time (Lipton et al., 2017). It works to mitigate pain by activating the pain-suppressing noradenosine pathway and acting as a nonselective antagonist of adenosine A1, A2A and A2B receptors which speeds nerve cell communication and results in vasoconstriction (Lipton et al. 2017, Chen et al., 2018). Caffeine is an adenosine receptor antagonist and blocks the detection of pain by blocking adenosine receptors and inhibiting phosphodiesterases (Mantegazza et al., 1984). Caffeine absorbs rapidly and has a half-life of 3–6 hours. This can cause consumers to become dependent on its stimulating effects. Overconsumption of caffeinated soda in adolescents has been associated with caffeine-induced headache. Adolescents consuming 200mg caffeine daily presented with daily headaches until soda intake was gradually discontinued over a two-week period (Hering-Hanit, R. & Gadoth, N., 2003). According to Juliano, et al. (2012), the mechanism of caffeine-withdrawal headache is believed to be an “increased functional sensitivity to endogenous adenosine via the upregulation of adenosine receptors.” In this study, participants consuming >100mg caffeine per day reported significantly higher incidence of headaches during caffeine abstinence (Juliano, L., et al., 2012). Caffeine consumption has also been linked to side effects such as hypoglycemia and difficulty sleeping. In one study, caffeine triggered a decrease in middle cerebral artery velocity, and increased epinephrine. Participants reported feeling hypoglycemic marked by trembling, weakness, facial flushing and palpitations. Norepinephrine, growth hormone, and cortisol also increased as a result of caffeine intake (Kerr et al., 1993). Another study found that caffeine ingestion near bedtime affected individuals’ sleep regarding later bedtime, sleep duration, and fragmentation (Clark & Landolt, 2017). Not all side effects of caffeine are negative. Caffeine has been associated with improved mental performance on cognitive tasks and decreased cognitive decline with aging. It has also been shown that caffeine consumption in mid-life may reduce Alzheimer’s disease by up to 65% (Arendash & Cao, 2010). References: Arendash, G. W., & Cao, C. (2010). Caffeine and coffee as therapeutics against Alzheimer’s disease. Journal of Alzheimer’s Disease: JAD, 20 Suppl 1S117-S126. doi:10.3233/JAD-2010-091249. Retrieved from https://uws.idm.oclc.org/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=mdc&AN=20182037&site=eds-live Chen, X., Chen, Z., Dong, Z., Liu, M. & Yu, S. (2018). Morphometric changes over the whole brain in caffeine-containing combination-analgesic-overuse headache. Molecular Pain; 14: 174. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5992799/ Clark, & Landolt. (2017). Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep Medicine Reviews, 31(C), 70-78. https://doi.org/10.1016/j.smrv.2016.01.006 Retrieved from https://www-ncbi-nlm-nih-gov.uws.idm.oclc.org/pubmed/26899133 Hering-Hanit, R., & Gadoth, N. (2003). Caffeine-induced headache in children and adolescents. Cephalalgia: An International Journal of Headache, 23(5), 332-335. Retrieved from https://uws.idm.oclc.org/login?url=http://search.ebscohost.com.uws.idm.oclc.org/login.aspx?direct=true&db=mdc&AN=12780761&site=eds-live Juliano, L. M., Huntley, E. D., Harrell, P. T., & Westerman, A. T. (2012). Development of the caffeine withdrawal symptom questionnaire: Caffeine withdrawal symptoms cluster into 7 factors. Drug and Alcohol Dependence, 124, 229-234. 10.1016/j.drugalcdep.2012.01.009 Retrieved from https://uws.idm.oclc.org/login?url=http://search.ebscohost.com.uws.idm.oclc.org/login.aspx?direct=true&db=edselp&AN=S0376871612000269&site=eds-live Kerr, D., Sherwin, R. S., Pavalkis, F., Fayad, P. B., Sikorski, L., Rife, F., . . . During, M. J. (1993). Effect of caffeine on the recognition of and responses to hypoglycemia in humans. Annals of Internal Medicine, 119(8), 799-804. Retrieved from https://uws.idm.oclc.org/login?url=http://search.ebscohost.com.uws.idm.oclc.org/login.aspx?direct=true&db=mdc&AN=8379601&site=eds-live Lipton, R., Diener, H., Robbins, M., Garas, S. & Patel, K. (2017). Caffeine in the management of patients with headache. The Journal of Headache and Pain 18(1): 107. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655397/ Mantegazza, P., Tammiso, R., Zambotti, F., Zecca, L. & Zonta, N. (1984). Purine involvement in morphine antinociception. Br. J. Pharmac; 83: 883-888. Retrieved from https://bpspubs.onlinelibrary.wiley.com/doi/epdf/10.1111/j.1476-5381.1984.tb16527.x
Since a young age, I have played team sports. The competition, community, and teamwork mindset has become an internal part of who I am. From youth t-ball to college field hockey, I have always had my team to motivate, inspire, and support me. After graduating and moving to Colorado, I turned to hiking and skiing and biking to fulfill my physical activity—but I felt a little out of place without the accountability of daily practices and the excitement of upcoming games. I lost my drive, and with it, my fitness. I no longer felt like an ATHLETE. In January 2017, I got over my fears (of the stereotypes, the injuries, the price) and enrolled in Intro to CrossFit at Project Move. I committed myself for one month to try it out….and I haven’t looked back since. From day one, I felt that sense of belonging that I had been missing. Not just belonging in a social sense, but the kind of belonging that you feel deep within; the set your soul on fire type of contentment. I was “drinking the kool-aid” and wanted to shout it out! CrossFit has given me so much more than power shoulders and superior VO2 Max. It has shown me what a true community is. I have learned how to be more accepting of all people, how to minimize my judgements and really get to know people. There’s no bonding experience quite like a 5am WOD: covered in sweat, sprawled out feeling like you might die, and getting a fistbump from a badass 57 year old with a smile on his face having just gone through the same thing. I’ve gained lifelong friends by letting go of my attitude and “forging elite fitness” among some of the most unlikely of humans. As much as I thrive on competition—I have to admit my favorite part of Project Move isn’t that it stokes my competitive fire, it’s the extraordinary community I’ve found myself welcomed into. Over the past year and a half I have improved greatly both mentally and physically. I’ve had months of pushing myself and months of scaling back. I have shown up crying, I have shown up laughing. I’ve been welcomed and supported through it all. I’ve learned a balance of intensity and effort: and learned how to train for longevity—I want to do this when I’m old! If you’ve thought about joining CrossFit I want to tell you to DO IT. Stop being afraid of “not being good enough” or being judged. NO ONE CARES if you scale every single workout for a year. Or two years. Here are my top reasons why I love CrossFit at Project Move: 1. I’m never bored. I love the CrossFit style workouts because they vary in intensity, duration, and skill from day-to-day. It’s not all meathead heavy lifting and its certainly not the boring cardio machine grind. The WOD (“workout of the day”) is programmed to work well from one day to the next, so I don’t get burnt out going 5-6 times per week. 2. I see measurable results. Results that go way beyond the scale. Lifting PRs, Performance measures, and greater ease of LIVING LIFE. I love knowing I am in shape to do ANYTHING I want to do, I never have to consider my fitness holding me back. 3. I’ve learned proper form and technique. CrossFit is a traditionally small group setting, so I’ve gotten very specialized training in complex movements. I am thankful for our skilled coaches who have spent a LOT of hours (and probably a bit of frustration) teaching me how to safely lift heavy weights. CrossFit has a stigma of injury, but it comes down to proper preparation, and personal responsibility. Injuries happen when the ego is too great. 4. I’m challenged and I’m empowered. I’ve accomplished things I didn’t think I would, I feel incredibly strong and confident in who I am beyond the limits of the gym. 5. I found a community like NO OTHER. Yes, CrossFit is expensive. Yes, CrossFit is polarizing. Yes, CrossFit is difficult. IT IS ALL WORTH IT. I’m so thankful for my health, my friendships, the built-in support, and the lifestyle I’ve adopted. xx, Kate
My Day Exploring RVA with Mom, Dad & Kelsey Going home to visit is always a special occasion. I’ve lived in Colorado for 5 years now, so any time I get to visit home is enjoyable. Richmond has changed A LOT since I was around, so this was a perfect day to really explore the neighborhoods of the river city. We had a Saturday with no plans, and since we LOVE COFFEE, I mean are OBSESSED with coffee…of course! A coffee tour of Richmond! We started the day with a roastery. I love bringing coffee back from every place I visit, so this was how our plan began. My Mom introduced me to Roastology in Chesterfield. I found a great organic, washed coffee from Peru that I’m looking forward to brewing up on my own. Knowing we had a full day of tasting ahead, I chose to skip out on a cup of joe but Mom, Kelsey and Dad enjoyed a fresh drip. The next stop was one of my favorite coffee shops in Richmond. I’ve only ever been to the Addison Street Cafe, but my older brother Josh convinced us to check out Lamplighter Roasting‘s location in the Scott’s Addition neighborhood. I was so impressed and inspired by this area. I love the modern-industrial style and revamped old buildings. Josh stopped in to say “hello” and we had (spoiler alert) the best drink of the day: Summer Lavender Latte. I seriously need to find a cafe that does lavender this well in Denver After leaving Lamplighter, we happened upon a RVA Bike Share rental station. What a find! Spontaneously we decided to hop on bikes and pedal to the next spot on the tour. Maybe the caffeine was getting to us… We left the hip Scott’s Addition neighborhood and did some sightseeing along Monument Avenue. After a few miles up and down admiring Richmond’s adorable historic homes (Thank goodness Richmond drivers are bike aware!), we found ourselves outside of Black Hand Coffee in the Museum District. I ordered a refreshing ginger kombucha by Blue Ridge Bucha. Daddy D was onto his third latte of the day. Champ! This coffee shop was small, but a great find. Their menu was limited and to the point–they do espresso well, no frills. Next, I went on a trip down memory lane. We cruised back across Broad Street and headed straight toward my high school. Since we were being extra active bicycling around town, we needed the extra “energy” from donuts. Alas, Sugar Shack Donuts earned a stop on the coffee tour. Luckily, this spot wasn’t here when I went to high school…because I could’ve easily made it a habit. We picked out our treats and took a break in the shade to devour. We tried a “Dirt” Donut: oreo with gummy worms, a Butterfinger dusted donut, and a Salted Caramel glazed donut. We certainly had sticky fingers on the handlebars after this stop! The day was heating up, so after our sugar excess we started our return ride to the car in Scott’s Addition. We passed an awesome new park by the Redskin’s Training Facility, an adorable Gelato Shop (..to be revisited..) and several great breweries/tap rooms. [Perhaps next visit will be a RVA Tap Room Tour!] We stopped by to check on Josh at the gym, but we had just missed him. After checking our bikes back in, we hopped in the car and headed across the Manchester bridge. We needed to burn off a bit more energy, so we accessed the Flood Wall Trail from south of the James and had incredible views of the city. Mom spotted several bald eagles perched in dead limbs along the river. It was HOT! I am not used to the Southern heat and humidity, Colorado has me spoiled. We only lasted a few miles up on the flood wall and then returned where we came from for lunch (a healthy lunch, without caffeine, I might add) at Plant Zero Cafe. I’ve been here before when visiting and am always happily satisfied with a simple meal. It was all we could do to keep our eyes open on the drive home. A pre-dinner afternoon nap was certainly in our future. The morning of adventure was soul-filling in a way that only being home with my family can do. I’m looking forward to more days of exploring the city, always drinking more coffee, and laughing at ALL the dad jokes. Oh! From stop one to the end, Daddy D mastered the group selfie- and we are so proud: What are your favorite coffee shops in Richmond? Any to add to the list for next time?
Restore Digestive Balance with Mindful Practice For many people, how we eat can be just as important as what we eat. If we are stressed out, in a hurry, or eating too much at the wrong time our “gut brain” gets overwhelmed. This second brain activates signals that cause weight gain, impair digestion and interrupt absorption. These are a few simple habits that can improve the gut-brain connection and restore digestive balance: 1. Eat slowly, Eat mindfully. This is a tough one! Try to eat distraction free- no phone, no TV, no computer. It takes a few minutes for the brain to get the ‘message’ that the stomach is satisfied. 2. Find pleasure in meals. Enjoy the company you are with, create mealtime rituals, and be thankful for the nourishment. 3. Chew your food. Try to chew each mouthful 25 to 50 times. Increased mastication and saliva releases epithelial growth factor, which aids in healing and repair of digestive lining. 4. Choose beautiful, attractive foods. Attempt to appeal to all the senses with nutritious food. 5. Mix it up! Enjoy a variety of fruits, vegetables, protein-rich foods, healthy oils and fats. 6. Breathe. Take a few deep breaths before eating to tap into the parasympathetic “gut brain” 7. Get a Water Filter. Eliminate sources of toxins in as many ways as possible, and municipal water is a big one. Try a reverse osmosis, water purifier, or portable carbon filter. 8. Wash your food. Thoroughly wash all fruits and vegetables and peel any that are not going to be cooked- especially those members of the dirty dozen! 9. Wash your hands. ALWAYS before handing food, but also after handing raw fish, meat, or poultry.