I hear this a lot “I don’t know how you cook every day.  If I could plan like you do, I’d have an easier time of staying on track.”

So here we go!

I wasn’t always like this.  I think it came out of being super cheap, and super lazy.  I have two small kids, a job, 2 hours a day commute, and a love of running (which takes so much time). Like most of you, I really don’t have a lot of spare time.  I’m out of the house by 430 each morning, and back home with both kids around 5pm. Then I have to make dinner, eat, wash the kids, put them to bed and find my own bed by (hopefully) 830.  I’m constantly exhausted.  So I plan and prep my meals to save time and money.  As a family of 4, we spend $700 on food a month.  I need to stick to that because there is not a lot of room to spare in the budget.  Sound familiar?

10 years ago, I learned to cook.  Rachael Ray held my hand the whole time.  Simple easy recipes, not too many ingredients, and under 30 minutes to prepare.  I was spoiled by easy and cheap meals from the beginning.  The meals I make today follow the same principles, though the ingredients have changed slightly.  Like I said in Cost of Health, I’m not spending any more a month on groceries, than I was before we cut the unhealthy foods out.

If you are thinking about starting to meal plan and prep, here are some simple tips to get you started:

Tip 1:  Buy a freezer if you can.  It doesn’t have to be new or expensive.  I found mine on Craig’s List for $50, and it’s older than I am.  It’s a Montgomery Ward!  Costco has new one for under $200.  You will make this money back so many times over.  If you don’t have space for a freezer, you can still use the space in a standard fridge/freezer combo to just keep a few meals on hand.

Tip 2: Make a plan and a list, every time.  ONCE a week I go grocery shopping.  If my family decides they NEED something mid-week, it goes on the list for next week. Sorry, not sorry. I don’t have time to run an errand twice.  Also, every time you step into that a grocery store, you are going to buy something you don’t need.  Minimize trips, and you will save money.

Tip 3:  Buy in bulk, cook in bulk.  When things that you always buy are on sale, buy more than you need and freeze it.  I don’t make a month’s worth of meals every weekend.  I used to, and it is doable, but I recommend starting smaller.  Now, I just double and triple recipes as I make them, maybe once or twice a week.  I just freeze the meals in gallon Ziploc bags (laying them down flat so I can stack them like books later).  Each bag is enough for the 4 of us for dinner.  Making pot of chili?  It is not any harder to put in twice of everything.  Grilling a chicken for Saturday BBQ?  Grill two, either at the same time, or do the second one while you are enjoying the first.  Thanksgiving turkey?  Get a bigger one that you need and freeze the rest of the cooked meat for soups and casseroles, and then use the bones to make a turkey broth.

Tip 4: Please tell me you have a crock pot.  Put it to good use!  A super lazy way to cook 5 lbs of chicken breast meat at once?  Grab one of those big packs of chicken breast, like 4-6 lbs.  Throw all the meat in the crockpot.  Don’t even bother to trim the fat, it will just melt off as it cooks.  Add in ½ cup water, 1 tsp each of pepper, salt, and garlic powder.  Let that baby sit on low for 8-12 hours.  So easy!  Then you can bag it and freeze it in 1lb or lunch-size portions, to throw over veggies or in a casserole.  (You can also bake that same “pallet” of chicken, in the oven for 425 for about 45 minutes, and then cube it.)  You can do the same thing with a pot roast.

Tip 5:  Make all (or most) of your food at home.  For a family of 4, when we go to a restaurant for one meal, it is going to cost us over $100.  With 2 small kids, we decided it really just not worth it for us to go out. That amount is almost what I spend on groceries for the week, and it’s for only one meal!  Not to mention, if you are on a healthy track, eating out is probably not a good idea, since it’s hard to know what is really in the food you are ordering.  (This is not to say that we never go out.  We do a few times a year for birthdays and anniversaries.)

Tip 6.  As you are planning your meals for the week, try to use similar ingredients, or ones that you can prep together.  Chop all your onions for every recipe for the week at once.  Batch cook and chop chicken all at once, to use in meals throughout the week.  Mini tip: when I cook a lot of meat at once, I don’t flavor it too much so I can use it in several different recipes, I usually just use salt and pepper.  I let the meat get its flavor from the recipe it’s going to end up in.

Tip 7:  Pick a time to prep and cook as much as you can at once. Make a pot of coffee, put a movie on for the kids, and get to work.  This can be pretty overwhelming, so go easy the first few times.  Start with an hour or two on a weekend. (If there is interest I can put together meal prep plans, with ingredient lists and how-to’s.  Let me know!) But to give you an idea, in an hour I can:

• Prep 4 casseroles at once, and have them wait in line for the oven
• Hand Tobias 2 whole chickens and have him grill both at once
• Make a gallon of bone broth from those 2 grilled and cleaned chickens (and let it sit on the stove for hours)
• Put something in the crock pot for later in the week

How I make a plan:

Here is the meal plan/shopping list I use list:

• The food that is on there, are the things I get every week.
• I usually have 2 big salad dinner days, and one soup day (I try to work in bone broth at least one a week to keep our guts happy and healthy).  There will at least be 1 day for leftovers from all the other meals, and 1 day for a previously made meal out of the freezer, so that leaves me with 2 just dinners, and the weekly lunches to figure out.
• For the other 2 dinners that I make for the week, I will try to pick at least one thing I can double batch and freeze. I may also double batch whatever soup I make that week, and freeze that as well.
• For the weekday lunches, I make one casserole a week, and divide it up into 5 servings and freeze them.  We have one drawer in the freezer where I throw all the individual lunches, and there is quite a variety in there now.  I try to keep the individual meals similar in size and calories/macros so it’s easy to plan dinners to work well with them.

The beauty of all of this, is you will eventually have a well-stocked freezer with healthy meals at the ready, so you can take a week off of cooking if you like. (I’ve done this… and it’s AMAZING!)

 

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Scientists are ramping up their focus to further understand the intimate relationship between humans and microorganisms.  For 100+ million years, we’ve evolved to house a specialized community of microbiota that thrives in the human gut.  Did you know that (in terms of human DNA), we are all approximately 99.9% identical!  It’s the remarkable genetic diversity of our guts that make us 80-90% unique.  How?  Because, we as humans stem from merely 22 thousand or so genes, whereas our microbiome alone contributes a reported 3.3 million. [1]  In terms of our genetic fingerprint, we are more bug than body.  Makes you stop and think…are they “our bacteria,” or are we “their human?”

We did say it’s a relationship, however, and this IS a two-way street.  We need them to survive as much as they need us, and even though we might be outnumbered, we’re not powerless when it comes to governing our biomates.  When we wrote earlier about the importance of a robust microbiome, we hinted at a few key things that you’re probably doing to upset this sensitive balance – eating inflammatory, processed or unhealthy foods, drinking sugary or chemical-laden sodas, exposure to environmental toxins, enduring stressful relationships or careers, not sleeping well, et cetera.  All these things change the host environment so as to favor “bad” bacteria.  Researchers have found that almost all of us board pathogens (microorganisms known to cause illnesses) along side our probiotic partners (the “good bacteria” that fight off the bad bacteria). [2]  So, why don’t we all get sick?  Ever hear of the phrase, “Happy wife = Happy life”?  Same applies here, except in order to be healthy, the bugs have to be healthy.  Healthy individuals have simply dialed in that delicate balance – meaning, they’ve created an environment favorable to the good guys.  Favor the good guys, be healthy – Favor the bad bugs, get sick.  It’s really that simple.

So, what can you do?

Just eat good food!

What you eat on a daily basis has a remarkable impact on tipping the scales of {g}ustice.  See what I did there?  Exposure to beneficial strains of bacteria and tailoring the environment to allow them to thrive is key.  In general, eating real whole food is going to be your best bet, but here are some more specific examples of what to populate your plate with:

• Fresh vegetables (especially dark, leafy greens like broccoli, kale and spinach; but also onions, cauliflower and asparagus)
• Whole fruit (especially berries, but also mangoes)
• Herbs and spices (like turmeric, garlic and ginger)
• Fermented foods rich in probiotics (yogurt, kombucha, kefir, kimchi, and cultured veggies like sauerkrawt and pickles)
• Healthy fats (coconut oil, omega-3 fish oil, fatty protiens from fish and beef, seeds, nuts and butter)
• Fiber rich foods (avocados, berries, coconut, figs, artichokes, peas, lima beans, humus, okra, brussel sprouts, flaxseeds, and chia seeds)
• Extras = bone broth, cocoa and apple cider vinegar

It’s important to note, that in order to get the most out of the foods above, especially for probiotic and prebiotic reasons, you should be sourcing all your foods from organic, non-GMO, hormone free, antibiotic free, grass fed, free range, wild-caught and other natural origins.  Otherwise, you’re guaranteed to get food that’s been washed, sprayed, fed, and/or injected with toxic chemicals designed to kill all the friendly flora.  The point here, is to populate your system with beneficial bacteria that overwhelm all the bad ones.  In a vacuum, the bad ones will take over and wreak havoc on your system.  Antibiotics used in farming fish and meats (including dairy), have been proven to enable antimicrobial resistant bacteria (aka, “superbugs”) which may find their way from the farm to your food.  And, there is clear evidence that this act of “farm-acy” has had adverse health consequences in humans. [3]  Moreover, there is evidence to indicate that upsetting the microbiome of animals negatively impacts their ability to utilize their food, just like it does in humans.  [4]

Making your own fermented veggies or homemade yogurt is a great way to ensure you get the cleanest cultures for good gut health.  And it’s the simplest thing to do!  Literally, you cut of some veggies, put them in a mason jar with some salt, fill with filtered water, and wait.  Stay tuned for articles on how to make homemade sauerkraut and other Heading Healthy fermented favorites!

Fiber is really important, folks!  It helps shift the balance of bacteria – increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive problems.  Be sure to avoid fiber supplements and foods advertising “added fiber,” as these can be detrimental to your health. [5]  The prebiotics (a specific type of fiber found in many of the aforementioned foods) provide a nutrient-rich source of “fuel” for all the beneficial bacteria that live in your gut; and can be easily sourced from raw veggies like dandelion greens, leeks, garlic, onions, asparagus and even under-ripe bananas. [6]

Try to consume your fruits raw, and (until you’re used to them) your leafy green vegetables steamed.  Avoid “nuking” your meals in the microwave and searing your veggies and meats over high heat.  The goal is to get the sensitive strains safely into our system, not annihilate them.  Cooking them has a tendency to break down all the compounds conducive to a healthy gut.

BONUS!  Want one last thing to eat?

Dirt.

You heard me.  Dirt.

In his book, “Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5 Surprising Steps to Cure It“, Dr. Josh Axe expounds,

“We can’t reverse time, of course, and we’re lucky to be living in an era of such incredible progress. But all of that progress comes with a price, and we must be mindful not to get rid of the benefits along with the problems. We can add facets of that earlier, simpler lifestyle back in to our days, and in doing so we will benefit not only physically, but also emotionally and spiritually and help heal our ailing guts in the process. And it starts with eating dirt.”

Taking a “simpler” approach to life and nutrition may be the best way to look at it.  Sometimes, the science can get pretty confusing and I’m sure most of the facts from this article didn’t fully sink in.  Just remember to eat good food, and you’ll be all set.

 

 

 

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3426293/

[2] https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body

[3] https://consumersunion.org/news/the-overuse-of-antibiotics-in-food-animals-threatens-public-health-2/

[4] https://www.pbs.org/wgbh/pages/frontline/shows/meat/safe/overview.html?pagewanted=all

[5] https://draxe.com/high-fiber-foods/

[6] https://draxe.com/prebiotics/

 

 

Featured Photo by Kyle Ellefson on Unsplash

 

What IS the “microbiome,” anyway?

According to Merriam-Webster, the microbiome is a community of microorganisms (e.g. bacteria, fungi and viruses), including the collective genetic material of all those microorganisms, that inhabit a particular environment (especially the collection of microorganisms living in or on the human body).  Basically, think of your body as host to a thriving microbial ecosystem – not unlike our planet and us.

What they lack in size, they make up for in number.  You are host to around 100 trillion bacteria – outnumbering your human cells by 10:1, outnumbering your human genes by 360:1, and accounting for 1-3% of your body weight.  [1]  Moreover, you’re also host to around one quadrillion viruses – outnumbering bacteria by 10:1! [2]  According to the Human Microbiome Project (HMP), a United States National Institutes of Health research initiative to improve understanding of the microbial flora involved in human health and disease, researchers now calculate that more than 10,000 species occupy our bodies.

Sounds pretty icky doesn’t it – thinking about all those critters crawling around on your skin and up your nose, or setting up shop inside your stomach?  Well, don’t start showering in Purell just yet.  You need those bacteria!  Without them, your body would fail to break down the food you eat into the nutrients you can absorb; and, you’d become deficient in vital compounds like vitamins and anti-inflammatories that you simply lack the ability to produce on our own.  Did you know that 3/4 of Vitamin K production comes from the action of gut bacteria and only 1/4 comes from the food you eat? [3]  Gut bacteria also helps your body make Vitamin B and helps you absorb the B vitamins that come from food. [4]  It’s estimated that 90% of the body’s serotonin (a mood stabilizing neurotransmitter which reduces depression, regulates anxiety and helps with digestion, sleeping and eating [5]) is made in the digestive tract, and much of that is dependent on healthy strains of flora. [6]  The microbiome is even now being considered a separate organ with distinct metabolic and immune activity. [7]  It’s so important, in fact, that the gut microbiome has been shown to communicate with the cells of its host to switch genes on and off. [8]  There’s really nothing you can do about your genes, but how those genes are expressed…well, that’s a different story.  As it turns out, keeping the “good guys” in and on your body happy, may mean the difference between being healthy and getting a disease or becoming obese.

Consider fighting disease, fighting CANCER with microorganisms instead of medications!  A recent study published in The American Journal of Pathology found that, by simply introducing a specific strain of bacteria into the gut, they were able to reduce the number and size of colon tumors in mice.  The bacteria actually altered the gene expression of the mouse – suppressing the pro-inflammatory, cancer-associated cytokines and colorectal abnormal growths. [9]  Researchers have known about the association between our gut and our health for years.  Some have even said that up to 90 percent of all diseases can be traced in some way back to the gut and health of the microbiome. [10]  Another report reinforces, “The gut microbiota that resides in the gastrointestinal tract provides essential health benefits to its host, particularly by regulating immune homeostasis,” and further explains that, “it has recently become obvious that alterations of these gut microbial communities can cause immune dysregulation, leading to autoimmune disorders.” [11]

The following health conditions and chronic diseases have been linked to the microbial diversity of your gut. [12]

• Mental health, behavior and mood control
• Obesity and metabolic function
• Chrohn’s disease and similar bowel dysfunction
• Autoimmune diseases (e.g. Rheumatoid arthritis, Graves’ disease, Type 1 diabetes, Hashimoto’s Thyroiditis, Celiac disease, et cetera)
• Inflammatory conditions (e.g. Type 2 diabetes, asthma, ulcers, ulcerative colitis, et cetera)
• Autism
• Neurological diseases (e.g. Alzheimer’s, Parkinson’s, migraines, et cetera)
• Food allergies

Since intrapersonal microbial diversity affects your health, remember that YOU have the control over that microbiota.  Simply by changing the environment and the exposure to certain bacteria, you can manipulate your genetic expression and control your health!  Although the microbial colonization of your body initiated at birth, it is ever changing and dynamic.  One study showed that as infants were exposed to new foods (e.g. breast milk, rice cereal, formula, table foods, et cetera), their genetic diversity increased significantly and linearly with time. [13]

As you can see, your survival starts at the microscopic level, and a lot of things can have a negative impact on your gut health – eating inflammatory, processed or unhealthy foods, drinking sugary or chemical-laden sodas, exposure to environmental toxins, enduring stressful relationships or careers, not sleeping well, et cetera.  Heading Healthy means focusing on building a robust and diverse microbial ecosystem.  This means (above all else) consuming a healthy diet rich in nutritious foods that promote a healthy gut.  Taking care of yourself means taking care of those “little guys” in your digestive track.  Although small, they may be the most important factor for good health.  Optimizing your microbiota has a direct correlation to optimizing your ability to absorb and metabolize nutrients, your genetic expression, and ultimately fight disease!

In upcoming articles, we’ll explore which foods are the most supportive to the microbial environment and which foods you should avoid.  We’ll also take a look at how the gut is linked to mental health and how medications (more specifically, antibiotics) have a disastrous effect on your gut health (which means a detrimental effect on your overall health).  Be sure to subscribe to our newsletter so you’re up to date on with latest information!

 

 

[1] https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body

[2], [12] https://articles.mercola.com/sites/articles/archive/2015/07/13/importance-gut-microbiome.aspx

[3] https://www.ncbi.nlm.nih.gov/pubmed/16080660

[4] https://blog.bulletproof.com/can-borrowing-younger-gut-microbes-reverse-aging/#ref-1

[5] https://www.healthline.com/health/mental-health/serotonin

[6] http://www.caltech.edu/news/microbes-help-produce-serotonin-gut-46495

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191858/

[8] https://www.sciencedaily.com/releases/2016/11/161123124256.htm

[9] https://www.sciencedirect.com/journal/the-american-journal-of-pathology/vol/187/issue/10

[10] https://draxe.com/microbiome/

[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/

[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3426293/

 

 

Featured Photo by Анастасия on Unsplash