Have you heard of a Plant-Based Diet?

A plant-based diet focuses on eating more foods from plants at every meal. This could be fruits, veggies, legumes, whole grains, beans, nuts, and/or seeds. It does not mean you need to become a vegetarian or vegan! You can still be plant-based and continue to eat meat, poultry, fish, and dairy too.

What are some of the benefits of a plant-based diet?

• Sticking to a plant-based diet can reduce high blood pressure, lower cholesterol levels and the risk of developing heart disease.
• Plant-based diets can reduce carbon emissions and waste products that often end up in the ocean. Skipping one serving of beef a week for a year can theoretically reduce your carbon footprint as much as driving 348 fewer miles in a car!

How can you incorporate a plant-based diet into your own life?

• Start slow. Make changes slowly. It’s hard to stick to new eating habits if you change them all at once.
• Try a Meatless Monday challenge. Every Monday (or any day you prefer) try to not eat meat and instead focus on eating plant-based foods.  Or some people do “vegetarian until dinner”.
• Do it with a friend. It’s more fun when you try something new with someone else and share the experience.
• Be a prepper. As with most meal plans, its less stressful if you shop and prep some meals and snacks before you begin.
• Welcome plant proteins. Worried about staying full? There are many ways to get protein from plants. Some include:
  • Tofu/Tempeh stir fry with veggies
  • Seitan as a meat substitute in meat-based dishes
  • Beans/Legumes mixed with salad
  • Poached egg over Quinoa
  • Nutritional Yeast instead of cheese sprinkled on top of pasta or popcorn
  • Edamame as a snack or mixed in a salad
  • “Mock Meats” like Beyond Burger – this is a processed food so it has sodium (salt) added, but is still lower in saturated fat and is better for the environment than beef.
  • Raw Nuts
  • …for more ideas check out attached Vegetarian Handout and https://www.bluezones.com/recipes/

Your brain is an organ, just like your heart! There are some things you can do to keep it working at its best. Learn more about brain health tips and specific foods that can help keep you and your brain healthy.

• Exercise regularly. Exercising several times a week for 30 minutes may help increase blood flow and slow the effects of aging on your brain.
• Get 8 hours of good sleep. Sleep allows for your brain to rest and consolidate memories.
• Stay mentally active. Activities like puzzles, word games, reading, drawing, and painting help stimulate your brain.
• Try new things. This helps you form new connections in your brain.
• Eat a variety of foods that boost brain health.

• Leafy greens like kale, spinach, and broccoli are rich in nutrients like Vitamin K, folate, and beta carotene that can help slow cognitive decline.
• Fatty fish like tuna or salmon have omega-3, which research suggests may help prevent Alzheimer’s.
• Berries have been linked to improved memory. Blueberries have antioxidants, which may reduce brain aging.
• Eggs are rich in B vitamins which could slow cognitive decline.
• Foods high in protein such as meat, tofu, or nut butters give your brain energy throughout the day.

(makes 10)

Ingredients:
1/2 cup peanut butter
1/4 cup honey
1 teaspoon vanilla
1/2 cup protein powder
1/3 cup flax seed meal
1/2 cup rolled oats
1/2 teaspoon cinnamon
1 tablespoon chia seeds
1 tablespoon chocolate chips

• In a food processor, add peanut butter, honey, vanilla, protein powder, flax seed meal, oats, cinnamon, and chia seeds. Pulse until well combined.
• Add in the chocolate chips and pulse a few more times.
• Using either an ice cream scoop or your hands, roll the mixture into ten equally sized balls.
• Place in an airtight container.
• The energy bites will last in the fridge for a week and in the freezer for 2 months

Have you heard the word “umami” before? You’ve probably used “sweet”, “bitter”, “sour”, and “salty” to talk about flavor. Umami is another way to describe and taste food!

• Umami typically refers to foods that are savory or meaty.
• It is one of the five tastes along with sweet, salty, sour, and bitter.
• The term is Japanese and roughly translates to “pleasant, savory taste.”
• When someone tastes umami, what they usually are tasting is glutamate, a type of protein found in many vegetables, meat, seafoods, and cheeses.
• Slow cooking methods like roasting and simmering enhance natural umami flavors – this is why slow-cooked stews and homemade tomato sauce are so flavorful and comforting.
• Umami foods are good for our health because they can replace salty foods without missing out on flavor and they help keep us full longer.

• Seaweed is packed with nutrient and antioxidants
• Soy-based foods like soy sauce, miso, soybeans, and tofu are linked to lower blood cholesterol.
• Kimchi has probiotics which can help with digestions
• Tomatoes have vitamins C and K, potassium, folate, and antioxidants.
• Mushrooms have B vitamins which are linked to improved immunity (protection against disease)
• Green Tea can help reduce risk of type 2 diabetes
• Seafoods and meats are both high in protein.

• 1/2 cup soy sauce
• 1/4 cup brown sugar
• 1 tablespoon cornstarch
• 1 tablespoon minced ginger
• 1 tablespoon minced garlic
• 1/4 teaspoon red pepper flakes
• 3 boneless chicken breasts (veg. substitute: firm tofu)
• 2 tablespoon neutral oil
• 1 chopped green bell pepper
• 1 head of broccoli in florets
• 1/2 lb. sliced mushrooms
• 1 cup chopped carrots
• 1 red onion sliced
• Sesame oil to taste
• Sliced scallions

• Combine soy sauce, brown sugar, cornstarch, garlic, ginger, & red pepper. Add cubed chicken & marinade for 15 minutes.
• Heat 1 tablespoon of oil in large skillet over medium heat. Sauté all veggies until tender, about 5 mins. Remove from skillet. Cover to keep warm.
• Remove chicken from marinade. Save the liquid. Heat another tablespoon of oil over medium-high heat. Cook chicken until slightly pink, 2 minutes per side.
• Return veggies and add the saved marinade to the skillet. Bring to a boil. Stir until the chicken is cooked and the veggies are tender, about 7 minutes.
• Top with a small amount of sesame oil and scallions. Serve plain or over rice.

Do you know how your body tells you it is stressed?

Stress shows up in your body when your brain finds a threat to your safety. Threats can be physical, like seeing a bear in the woods. Threats can also be mental and emotional, like a sick loved one or work changes. No matter the stressor, your body’s response remains the same.

Symptoms of stress:

• Forgetfulness. Stress and anxiety take up your brain’s energy. It can affect your attention and ability to retrieve memories. If you’re feeling foggy or having trouble focusing, it may be because of stress.
• Tense Muscles. Our bodies deal with stress by going into fight-or-flight mode. We release hormones that prepare our muscles to respond to a threat causing muscle tension.
• Gut Problems. Your gut and nervous system are so closely connected that it is sometimes called your “second brain.” Chronic (long-term) stress can cause painful GI issues.
• Sickness. Constant stress causes increased heart rate and blood pressure which puts a strain on the body. This can have long-lasting effects on your overall health and immune system over time.

Now that we have cooler (and darker) fall days rolling in, we wanted to talk about keeping up your endorphins! Endorphins are our body’s all natural “feel good” hormones. They help us feel good and lower our stress. They also act as a natural painkiller by reducing pain and increasing pleasure. This gives us a feeling of well-being. Endorphins have many other benefits too, such as:

• Boosting our self-esteem and immune systems
• Controlling weight
• Reducing anxiety
• Helping our skin’s appearance

• Exercising. The so called “runner’s high” is a reference to endorphin levels. Regular exercise also helps reduce feelings of anxiety and depression.
• Practicing mindfulness by being present during everyday tasks.
• Helping others makes you feel good and turns on the pleasure center of your brain.
• Getting a massage or acupuncture helps with circulation/blood flow, leading to an endorphin increase
• Drinking red wine or eating dark chocolate (in small amounts of course). Chemicals in these foods called flavonoids are linked to endorphin release.
• Eating spicy foods. Capsaicin, which gives spicy food its heat, tricks the body into thinking it’s in pain. This causes endorphins to release (who knew!)
• Laughter which makes you feel good all over.
• Smelling essential oils. Certain smells can trigger a happy memory.
• Creating something, like a drawing or baking to work your brain in a new way.
• Dancing and listening to music.