Gut Healthy

  March 2025 Newsletter - Spring Sale and National Nutrition Month

  Ultra-Processed People by Chris van Tulleken – A Fascinating and Informative Deep Dive into Modern Food Chris van Tulleken’s Ultra-Processed People is a gripping exposé on the modern food industry, unraveling the science and consequences of ultra-processed foods (UPFs) in a way that is both accessible and deeply compelling. With a mix of personal experimentation, scientific research, and historical context, van Tulleken breaks down how UPFs have infiltrated our diets, driving not only poor health outcomes but also reshaping our very relationship with food. He expertly explains how these foods are engineered for overconsumption, designed to be addictive, and often marketed under the guise of convenience or health. What makes this book especially powerful is how it connects food choices to broader societal and economic systems. Van Tulleken highlights how food corporations manipulate ingredients, policies, and public perception, prioritizing profits over public health. He also de...

  February 2025 Newsletter - 11 Simple Habits for a Healthier Mind & Body

  James Nestor’s Breath is a fascinating deep dive into something we all do—but rarely think about. Blending science, history, and personal experimentation, Nestor uncovers how modern habits have led to dysfunctional breathing and, in turn, a host of health issues. One of the book’s strengths is its engaging storytelling. Nestor’s journey, from exploring ancient breathing techniques to undergoing self-experiments that highlight the power of nasal breathing, makes complex science feel accessible and compelling. The research he presents—on everything from the dangers of mouth breathing to the benefits of slow, rhythmic breathing—challenges conventional wisdom and offers practical takeaways for improving overall health. For those interested in holistic health, Breath is a game-changer. It sheds light on how something as simple as the way we inhale and exhale can influence sleep, digestion, mental clarity, and even longevity. Having read Breath twice now, I can say it’s one of those...

  January 2025 Newsletter - Happy New Year!

Dr. Michael Greger, renowned physician, nutritionist, and founder of NutritionFacts.org, has gifted us with two transformative books: How Not to Die (2015) and its recent counterpart, How Not to Age (2023). Both books are rich with evidence-based insights, practical tips, and the empowering message that we can take charge of our health through informed lifestyle choices. While they share some core principles, their focus, tone, and scope differ in meaningful ways. Here is a comparative review to help you determine if and how these books could fit into your wellness journey. Focus and Central Premise How Not to Die : This book centers on preventing and reversing chronic diseases, such as heart disease, diabetes, cancer, and more. Dr. Greger explores how dietary and lifestyle changes can address the leading causes of premature death. Each chapter focuses on a specific disease, offering a deep dive into its causes and the role of nutrition in prevention and management. How Not to Age : ...

Gut Healthy's December 2024 Newsletter - Happy Holidays!

If you’ve ever wondered how sleep impacts every facet of your life, Why We Sleep by Matthew Walker is a must-read. Walker, a renowned neuroscientist, explores the fascinating science behind sleep and its profound effects on our health, productivity, and longevity. From improving memory to boosting the immune system, this book convincingly demonstrates why prioritizing sleep is essential for overall well-being. I found it to be an eye-opening and highly accessible read—perfect for anyone looking to understand and optimize this vital yet often neglected part of life. Whether you’re a health professional or simply someone aiming for a better night’s rest, this book will change how you think about sleep. If listening to podcasts in more your thing, be sure to check out the six-part Huberman Lab series featuring Matthew Walker. Both are highly recommended!

Reading a nutrition label can feel overwhelming, but it’s key for making choices that help manage blood sugar, support gut health, and keep you feeling your best. Here’s a quick guide on what to look for: 1️⃣ Serving Size: This is your foundation. All values on the label apply to the listed serving size. If you double the portion, you’re doubling everything—calories, fibre, sodium, etc. 2️⃣ Fibre: Fibre feeds the good bacteria in your gut and helps regulate blood sugar. Look for: “ Very high source of fibre ”: 6g or more per serving. “ High source of fibre ”: 4g or more per serving. 3️⃣ Sugars & Added Sugars: Excess sugar can cause blood sugar spikes and upset gut balance. Aim for: “ Low in sugar ”: 5g or less of total sugar per serving (includes natural and added sugars). “ No added sugars ”: The food contains no added sugars-based ingredients or ingredients containing sugars-based ingredients.  4️⃣ Ingredients List: Shorter is better! Opt for foods with simple, whole-food ...

  November - Movember 2024 Newsletter

Did you know that Vitamin D isn’t just a vitamin? It acts like a hormone in the body and is essential for many health processes. What is Vitamin D? A fat-soluble vitamin that our bodies produce when exposed to sunlight. It’s essential for bone health, immune support, muscle function, brain cell activity, and more. It helps our bodies absorb calcium and phosphorus, keeping our bones strong and reducing the risk of osteoporosis. Why is it Important? Adequate levels are linked to improved immune function, mood balance, and even reduced inflammation. It’s also shown to play a role in reducing the risk of some chronic diseases and autoimmune conditions. Factors That Can Reduce Vitamin D Production include: Limited Sun Exposure: Living in northern climates or spending a lot of time indoors. Time of Year: In Canada, the sun isn’t strong enough from October to April to produce sufficient vitamin D. Age: As we age, our skin becomes less efficient at synthesizing vitamin D. Skin Tone: People ...

Atomic Habits by James Clear is an insightful and practical guide to understanding and improving our daily habits. Clear’s approach combines research from psychology and behavioural science to offer a clear, actionable framework for creating positive, lasting changes in our lives. The book introduces the concept of "atomic habits"—tiny adjustments in behaviour that lead to remarkable, long-term results. Clear argues that focusing on small, 1% improvements can compound into transformative outcomes. He uses the metaphor of “compound interest” to explain how these minor habits can have a significant impact over time. This perspective is both refreshing and empowering, making the process of habit change feel manageable and within reach. Clear breaks down his system into four laws of behaviour change: Make it obvious, make it attractive, make it easy, and make it satisfying. These four principles serve as a roadmap, guiding readers through each step of habit formation or disrupti...

  Movember is here, a month dedicated to raising awareness about men’s health, from mental well-being to physical fitness. One powerful way to support health as a man ages is through nutrition. Small changes in what we eat can make a huge difference in reducing the risk of chronic diseases like heart disease, diabetes, and even some cancers. Here are a few nutrition tips to fuel health this Movember: Fuel Up on Fibre 🌾 High-fibre foods like oats, beans, and vegetables are great for digestion and heart health. Fibre-rich foods also help maintain steady blood sugar levels, which is key for preventing diabetes and supporting gut health. Prioritize Lean Protein Especially Plant Protein 🥩 Protein helps maintain muscle mass as we age. Opt for lean sources like legumes, tofu, poultry, or fish. Fish rich in omega-3s, like salmon, is especially beneficial for heart health. Focus on Healthy Fats 🥑 Incorporate healthy fats from sources like olive oil, avocado, nuts and seeds. These fats ...

  Welcome to Gut Healthy's inaugural newsletter! October 2024

  🌱 What Are GMOs? GMOs, or Genetically Modified Organisms, are living organisms whose DNA has been artificially altered in a lab. This is done to make them more resistant to pests, diseases, or environmental conditions. They might sound like something from a science fiction movie, but GMOs are in many of the foods we eat today. 🧬 Why Should You Care? 🌍 Environmental Impact GMOs harm our planet. They often lead to an increase in herbicide use, which pollutes water, degrades soil, and destroys natural habitats. 🍽️ Uncertainty About Health This increased use of herbicides has been linked to certain illnesses like cancer and Parkinson’s disease. 👩‍🌾 Not a precise science Making a GMO plant is not a precise science. Scientists cannot be sure that the gene is going to do what they are expecting. 🔍 Lack of Transparency In Canada, many GMO products aren’t labeled, so you may not know if you’re eating them. 🚫 How to Avoid GMOs Buy Organic: Organic foods are free of synthetic pestic...

  I realize this one is a bit different as the base is made with kidney beans.  The recipe came about because I had a cup of beans which needed to be used up and I also felt like something sweet not savoury.  Over the past few months, I've been tweaking things and this is the final result.  It's surprisingly good! Double Chocolate Cookies Makes 24 cookies Ingredients 1 cup kidney beans 1 cup dates (softened in hot water for 10 minutes if hard) 1 large banana 3 tbsp ground flax seeds 3 tbsp hemp hearts 1/3 cup cacao (or cocoa) 1/2 quinoa flour  1/3 cup chocolate chips (or sub chopped nuts, goji berries, cacao nibs, etc.) Instructions Preheat oven to 350 degrees and line a baking sheet with parchment paper or a silicone baking mat. Using a food processor, combine the kidney beans and dates together and blend until fairly uniform, scraping down the sides as needed. Add the banana and process until smooth. Next, add in the flax seeds and hemp hearts, blend well. Pu...

  Made a big pot of bean chili mostly following this recipe on  @seriouseats My modifications were: I water sautéed the onions instead of using oil, switched the soy sauce for tamari and used miso instead of the marmite.

Okay, I'll admit that my food styling needs some work but don't be fooled.  This is an amazing dish that comes together in less than half an hour.  I have served it to many guests and repeatedly get requests for the recipe . 

  Tigernuts are tasty little tubers (not actually nuts) that pack a powerful punch when it comes to nutrition. I've had a bag of whole tigernuts in my pantry waiting to be used. In the past, I have purchased commercially made tigernut butter but of late, I've been unable to find it so I decided to try making it myself. The picture above is the end result....I wasn't successful in making butter, but I did make some excellent tigernut power balls! Tigernuts are extremely hard and I decided to soak them for 24 hours. Then I tried to make butter using my food processor, my Vitamex and my mini food processor. None of these could break these tigernuts down into butter. I tried adding coconut oil to see if that would help things along. It didn't do much. After many minutes, the blender did manage to get them a little chopped up, it was slow going though and I was losing my patience. I put part of the mix into my ultra powerful mini food processor and that got things ...