More Plants for the Planet!

Everyone has their reasons for going plant-based. I grew up eating mostly plant-based, eating some dairy here and there. Making the transition to fully plant-based and flexing sometimes depends on what's going on in my life (pregnancy, postpartum, training etc) has been easier for me than others.

Lately, going vegan has become a more popular lifestyle choice since there are so many mainstream alternatives to dairy and meat. Plant-based diets have a lot of health benefits, and save a lot of animal lives. Additionally, the focus on how consuming meat and dairy products affects the planet has also been a big factor for a lot of people.

In honor of #earth day, I wanted to talk about the specific benefits to the planet of opting for a diet of mostly plants.

Reduced greenhouse gas emissions

One of the biggest benefits of going vegan is the reduction of greenhouse gas emissions. The livestock industry is a major contributor to greenhouse gas emissions, accounting for about 14.5% of global greenhouse gas emissions. In fact, the livestock industry produces more greenhouse gases than all transportation combined. Methane, which is produced by cows and other livestock, is a potent greenhouse gas that is 25 times more effective at trapping heat in the atmosphere than carbon dioxide.

Saved water

Another benefit of going vegan is the reduction in water usage. Animal agriculture is a very water-intensive industry, with some estimates suggesting that it takes up to 2,500 gallons of water to produce just one pound of beef. In contrast, it only takes about 25 gallons of water to produce one pound of wheat. By switching to a vegan diet, you can help to conserve water resources and reduce your impact on the planet.

Preserved land

Animal agriculture also contributes to deforestation and the destruction of natural habitats. The clearing of land for animal grazing and feed production has led to the loss of forests and other ecosystems, which has negative impacts on biodiversity and climate. By going vegan, you can help to preserve these vital ecosystems and protect the planet's natural resources.

Protection of biodiversity

The production of animal-based foods often leads to the destruction of natural habitats and the loss of biodiversity. By adopting a plant-based diet, we can help protect the diversity of life on our planet. Plant-based agriculture can be more sustainable and actually promote biodiversity by using crop rotation and other methods to promote soil health.

Reduced water pollution

Livestock waste can pollute water sources, leading to the proliferation of harmful algae and bacteria. By consuming fewer animal products, we can reduce the amount of animal waste that ends up in our waterways.

What about you?

• One person who goes vegan can save approximately 219,000 gallons of water a year!

• If you ate one less burger a week, it would be the equivalent of taking your car off the road for 320 miles.

• If you switched from using dairy milk to an alternative beverage, the level of greenhouse gases emitted would be 2/3 lower, or more!

• A vegan diet requires about 75% less land than a diet that includes meta, dairy and eggs.

In addition to these environmental benefits, a diet that prioritizes more whole foods in the form of plants also has positive impacts on personal health and animal welfare. Vegan diets are often rich in fiber, vitamins, and minerals, and have been linked to lower rates of chronic diseases such as heart disease, diabetes, and some cancers. Vegan diets also eliminate the need for animal cruelty and exploitation, which is an ethical consideration for many people.

Let's not be tricked into thinking that our own choices can't make a difference. Choosing to eat more plants and less meat and dairy products, even one day a week is a powerful way to make a positive impact on the planet and your health. Give mother earth some love today, and every day by choosing more plants.

How Sugar is Affecting Your Brain & Gut

Sugar is delicious- I get it. I absolutely have a sweet tooth, and I will never tell you that a piece of fruit is going to satisfy you the same way ice cream will, but these days sugar gets added to all sorts of foods, even not traditionally sweet ones, and we're consuming way more of it than ever, often without knowing it.

Like anything, sugar is totally fine in moderation, so have that birthday cake, enjoy those girl scout cookies and share that pint of ice cream when the craving hits. The problem with sugar is that when consumed in excess, it can start to have negative effects on both your biome and mental health.

How Sugar Affects Gut Health

One of the primary ways sugar affects gut health is by promoting the growth of harmful bacteria in the gut. I want to be clear, normally, with a balanced diet, and moderate intake of sugar, this is not a problem. However, when consumed in excess, or when the body is otherwise under stress, harmful bacteria feed on sugar and can quickly multiply, leading to an overgrowth of unhelpful microorganisms in the gut.

An overgrowth of that bacteria in the gut can lead to some not-so-fun things including:

• Increased inflammation: An overgrowth of harmful bacteria can lead to increased inflammation in the gut. Chronic inflammation has been linked to a range of health problems, including heart disease, cancer, and diabetes.

• Digestive problems: An overgrowth of harmful bacteria in the gut can lead to digestive problems, including bloating, gas, and diarrhea.

• Weakened immune system: The gut plays a crucial role in supporting a healthy immune system. An overgrowth of harmful bacteria in the gut can weaken the immune system and make it more difficult for the body to fight off infections and illnesses.

The mind and your biome are connected via the gut-brain axis, a bidirectional communication system where signals travel in both directions through a complex network of neurons, hormones, and immune system molecules. Basically, they talk to eachother. Ever been stressed or worried and had your stomach get 'butterflies' or some nervous indigestion? Then you've experienced this in action. The health and function of our gut can have a significant impact on our mental health, and vice versa.

Research has shown that imbalances in the gut microbiome can lead to a range of mental health disorders, such as anxiety and depression, while stress and other emotional states can also affect gut health. An increase in sugar consumption will affect the brain indirectly via this axis, and also directly which I'll explain a bit further.

The Link Between Sugar and Mental Health

When we consume sugar, especially when not in the presence of fat and protein, it can cause a rapid increase in blood sugar levels. This rapid spike in blood sugar can lead to feelings of euphoria and increased energy, commonly referred to as a "sugar high." However, this feeling is often short-lived, and the subsequent crash in blood sugar levels can lead to negative effects on our mental health, not to mention feeling sluggish and just, crappy.

Here are some of the ways that too much sugar can impact mental health:

1. Depression and Anxiety: Studies have found that a high-sugar diet may increase the risk of developing depression and anxiety. One study found that men who consumed a diet high in sugar were more likely to develop anxiety than those who consumed less sugar.

2. Cognitive Function: Sugar has also been found to impact cognitive function. One study found that consuming a high-sugar diet was linked to impaired memory and reduced attention span.

3. Addiction: Sugar can also trigger the reward center of our brain, leading to a potential addiction to sugar. This can lead to cravings and overconsumption of sugar, continuing to perpetuate this cycle.

Again, I want to stress that an otherwise healthy person without any gut or mental health issues, who enjoys sweets from time to time, is going to be completely fine. There is room for balance and chocolate in any diet. I'm talking about a diet in which most of the foods are heavily processed, both food and beverages contain a lot of added sugars and additionally, there are a lot of sugar-laden foods consumed.

So, what can you do to limit added sugars?

1. Read Food Labels: Food labels can be an excellent tool for identifying sources of added sugar in your diet. Manufacturers are now required to list 'added' sugar under sugar. Look for products that are low in added sugar or sugar-free.

2. Choose Whole Foods: This is an obvious one, but whole foods, such as fruits, vegetables, and whole grains, are naturally low in added sugar and high in nutrients. Also, research has shown that the sugar in fruits and vegetables is packed with fiber which can help slow down the absorption of sugar in the bloodstream.

3. Avoid Overly Processed Foods: Processed foods, such as candy, baked goods, and processed snacks, are often high in added sugar. Replace these foods with healthier options, such as fresh fruit, nuts, or seeds.

4. Use Natural Sweeteners: Natural sweeteners, such as honey, maple syrup, or stevia, can be used in moderation as a healthier alternative to processed sugar.

5. Practice Mindful Eating: Mindful eating involves paying attention to the sensations and emotions associated with eating. This can help you become more aware of your sugar intake and make healthier choices.

Reducing added sugar intake can have a positive impact on your total well-being, especially gut & mental health. By making small changes to your diet, you can reduce your sugar intake without losing your mind and start to notice you crave it a lot less. You can even re-train your palate and will begin to notice how sweet things like fruit and even some vegetables like tomatoes can be.

Remember, living your life the nourished way is all about balance and finding what supports you, and your wellness. By scaling back some of the added sugars we consume regularly, you'll also find more joy in those special moments and treats. If you're interested in a reset- check out my 21-day no-added sugar plant-based program here! Cheers!

4 Reasons You Need More than 1,200 Calories

I saw a post this week on the "Eating Well" website that claimed to be about gut health. While it did include lots of nourishing food options, it was extremely restrictive, coming in at around 1200 calories per day. 1200 calories is the average amount of calories most toddlers need to grow and thrive. NOT the amount for a grown woman.

I have had clients come to me who wanted to lose weight and somehow got fixated on this number and started following it. What happened? They initially lost weight, but very quickly plateaued, felt like crap, had no energy, experienced brain fog, and were dragging through their workouts.

Most women's resting metabolic rate, meaning what they need to just exist, breathe, and for their organs to work is at least 1600 calories. That doesn't even include daily activities or calories burned during exercise. The effects of this kind of caloric restriction can be very detrimental in the short and long term and very counterproductive if your goal is weight loss or weight maintenance.

Here's why:

It's stressing your body the F out

This kind of caloric restriction on an ongoing basis causes a stress response, which leads the body to be in fight or flight mode and release cortisol. Elevated cortisol levels for long periods of time negatively impact the body by reducing bone density, impairing cognitive function, and decreasing immunity.

Additionally, extreme caloric restriction can cause hormonal imbalances in women, leading to irregular periods or even the cessation of menstruation. The body slows down its metabolic rate as a survival mechanism, making it more difficult to lose weight in the long run and meaning anytime you start to eat more calories, you gain weight. No one is going to maintain this kind of calorie restriction long term, but often get defeated when they rebound and begin to eat more and see the scale go up as the body recalibrates.

It's making you weak

If you are a woman and lifting weights (and you should be! You ARE lifting weights right??) this is not enough to support your strength goals and promote muscle repair. If you're doing cardio, you're just creating an even bigger deficit your body can't handle.

Consuming only 1200 calories a day is going to leave you feeling fatigued and depleted, making it difficult to perform your best during exercise. In addition, such low-calorie intake can mean your body has to break down muscle for energy, which can be counterproductive to exercise goals.

Girl, if you want those #gains, you have to eat more.

It's not doing your gut any favors

Yeah, of course, we're going to talk about gut health. If you follow me, this blog, or any of my programs, you know that gut health is SO important to everything.

When you don't eat enough calories, it can lead to reduced nutrient absorption, which can cause changes in the composition of the gut microbiome, leading to a decrease in beneficial bacteria and an increase in harmful bacteria. This can lead to digestive issues such as bloating, constipation, and diarrhea. Moreover, extreme calorie restriction can also weaken the intestinal lining and increase intestinal permeability, leading to inflammation and an increased risk of chronic diseases. Not ideal.

It's bumming you out

This kind of obsession with calorie counting and restriction can have a significant impact on mental health, particularly in the long term, not to mention it's not fun. When the body is deprived of adequate calories, it can lead to feelings of fatigue, irritability, and anxiety. These symptoms may worsen over time as the body becomes more malnourished, leading to a lack of energy, difficulty concentrating, and even depression. It can also cause changes in brain chemistry, like a decrease in the production of neurotransmitters like dopamine and serotonin, which can lead to mood disorders.

Yeah, no thanks.

So, what should you do instead?

Most women attempting weight loss are not eating enough, or consistently fueling for their goals. We need to shift our focus away from restriction and towards thriving, radiant health. You are so much more than a number. Your strength and worth are not based on the scale.

Check out my guiding principles on my instagram here. and focus on eating more whole foods, drinking more water, sleeping more, moving your body gently, reducing stress, and prioritizing fat and protein.

Your body deserves to feel strong, energized, and healthy to keep up with your family, do your job, crush your workouts, and be happy! Get in touch if you're ready to make a plan that works for you!