All tagged Fiber

Is the Impossible Burger Healthy?

Is the Impossible Burger Healthy?

Chelsea Gloeckner

“I can’t believe this isn’t meat!”

I was more than a year into my vegetarian lifestyle when I first experienced the Impossible Burger.

The sizzle, the mouth-feel, the flavor, the look of a real, reddish, meaty burger…

It shocked me that this veggie patty wasn’t a full-on red meat burger.

I even felt like I was cheating on my vegetarianism when I ate the Impossible Burger!

Should I really be enjoying this burger…THIS much?!

Probably not 😉

But there’s one question I’m constantly asked:

Is the Impossible Burger healthy?

The quick answer:

Absolutely not.

But why? Aren’t I eating plants!?

Yes, true.

The Impossible Burger is completely vegan. 

It uses much less land and water to create the Impossible Burger than a meat patty does.

It’s more sustainable and environmentally friendly.

No animals are harmed in its making.

It’s halal and kosher certified.

And for us vegetarians and vegans, we’re able to partake in the experience of grabbing burgers and beers with our friends.

But in terms of nutritional benefits?  Are there any?

Well no, there’s not a lot.

The Impossible Burger packs a whopping 16% of your daily value of sodium!

Pair that with those deliciously salty truffle fries, cheese, and a white bun, and you’ll be feeling puffy all day.

There’s also no fiber in sight.

Traditional veggie burgers made with beans, rice, chickpeas, mushrooms, and other veggies are loaded with gut-healthy fiber.

But not the Impossible Burger. 

The lack of fiber is the price you pay for a burger that actually tastes like a burger.

And back to those deliciously salty fries, cheese, a white bun, and grabbing beers with friends…

All those foods are not nutritionally dense- I know, not shocking.

But does that mean you should avoid the Impossible Burger?

Absolutely not!

How boring life would be if we only ate “nutritionally dense” food.

I certainly don’t want to eat healthy food all the time (and spoiler alert, I don’t!).

But the more informed you are, the more empowered and confident you are in yourself when choosing what you’ll eat next.

Savor your food, have fun grabbing burgers and beers with friends, enjoy the innovation of a vegan burger that tastes like a red meat burger!

But maybe don’t eat it several times per week 😉

The One Food to Help You Be Happier

The One Food to Help You Be Happier

Chelsea Gloeckner

You know the expression, “Happy Wife, Happy Life?”

Well, I’m proposing an updated version of that:

Happy Gut, Happy Life!

You’re right, it doesn’t quite have the same ring to it…

But it does happen to be more accurate.

That’s because the happiness hormone, serotonin, is mostly made in our gut.

In fact, it’s a whopping 90% of serotonin that is made in our gut!

Serotonin is the “feel good” happy hormone that affects our:

  • Mood

  • Sleep

  • Appetite

  • Digestion

And if we’re low on serotonin, we:

  • Feel low

  • Have trouble sleeping

  • Feel anxious

  • Have cravings for sweet and starchy food

And chronically, low serotonin can increase the risk of:

  • IBS

  • Heart disease

  • Osteoporosis

So how do we make sure our bodies are producing enough serotonin?

Well, it all starts in the gut.

The microbes in our colon determine whether our cells make enough serotonin.

If we have a healthy and diverse group of microbes, then our cells can make serotonin.

And how do we make sure we have a healthy and diverse group of microbes?

We feed the good bugs in our gut!

And what do the good microbes eat?

FIBER!

Now, fiber comes in many shapes and sizes (soluble, insoluble, resistant) but there’s one type I want you to focus on:

PREBIOTICS!

Prebiotics are the specific fiber-rich, fermentable foods that feed the good microbes in our gut. 

Here’s your must-have list of prebiotics to add to your meals:

  • Bananas

  • Onions

  • Garlic

  • Artichokes

  • Soybeans

  • Oatmeal

  • Flax

  • Barley

  • Greens

  • Berries

When the microbes eat these foods, they grow and multiply and thrive.

And why is this all important?

Remember, Happy Gut, Happy Life!

When we feed the good microbes, they repay us by helping cells make serotonin.

And that serotonin, in turn, helps us live happier lives.

Need a few prebiotic-rich recipes to put in your meal rotation?

Try one of these to get you started:

>>Zero-Added Sugar Zucchini Muffins

>>Vegan Raspberry Muffins

>>Swiss Bircher Muesli

>>Rosemary White Bean Cauliflower Soup

>>Sweet Potato, Red Onion, and Spiced Chickpea Salad

 Your Action Step: Choose one prebiotic from that list that you will add to one of your meals this week!

Mind-Altering Microbiota + 5 Ways to Promote a Healthy Gut and Mood

Mind-Altering Microbiota + 5 Ways to Promote a Healthy Gut and Mood

Chelsea Gloeckner

Have you heard that you have two brains?

Yes, there’s the one in your head…

But what about the one in your gut?  The one known as your “second brain?”

There’s 100 million neurons running through your gut; that’s more neurons than in your spinal cord!

It’s no wonder that when you get nervous before a big presentation, your stomach churns, or when you have an exciting event, you get butterflies in your stomach.

The two brains (the one in your head and the one in your gut) are intimately connected.

Which means that those signals work in the opposite direction.

If your gut is unhealthy, you might experience more stress, anxiety, and depression.

When the GI system is irritated, the neurotransmitters and hormones that regulate our mood become “irritated” and out of balance, too.

Meaning an out-of-balance gut can trigger mood changes.

Those tiny microbiota are literally mind-altering.

An out-of-balance gut can occur for several reasons:

·        Poor diet (low fiber, high meat intake, processed foods, lack of variety)

·        Antibiotics

·        Proton pump inhibitors

·        Antacids

·        Stress

·        Environmental toxins

·        Food allergies

“A healthy mind breeds a healthy body, and visa versa.” - Zig Ziglar

Well, a healthy gut breeds a healthy mind and visa versa, too 😉

To reduce feelings of stress, anxiety, and depression, you have to prioritize your diet and lifestyle.

Here’s 5 tips to get you started in healing and promoting gut health:

·        Focus on fiber (hello, whole grains, fruits, and veggies!)

·        Don’t get stuck in a rut! Choose a variety of foods (whole grains, beans, lentils, various fruits/veggies)

·        Consume probiotics as part of a healthy diet (yogurt, kombucha, miso, sauerkraut, kimchi)

·        If you do eat meat, treat it like a condiment instead of the main event

·        Swap in fresh food in place of processed snacks and meals

And if you want some specific recipes to get you started to eating for gut health and mental health, I’ve got you covered!

Chewy Trail Mix Bars>>

Anti-Inflammatory Pasta Salad>>

Easiest Vegan Chili>>

Red Lentil Stew>>

10 Minute Healthy Stir Fry>>

Which one will you try first?

How to Choose a Healthier Breakfast Cereal | + My Top 3 Tips and Recs | + VIDEO |

How to Choose a Healthier Breakfast Cereal | + My Top 3 Tips and Recs | + VIDEO |

Chelsea Gloeckner

Have you ever walked down the cereal aisle and felt completely overwhelmed by all the options?

You stroll down the aisle and see a “Mom’s Best Raisin Bran” cereal box. 

You know, the one made from recycled paper, depicting wildlife, and informing you that their cereal is made with “whole grain oats” and “no high fructose corn syrup.” 

Simple and honest ingredients, they say.

That cereal looks and sounds really healthy, you think. 

Pleased with your decision, you put the cereal in your basket, and continue grocery shopping.

How frustrated would you be if you found out that the cereal you chose has 6 grams MORE added sugar than a serving of Lucky Charms?

Pretty darn frustrated.

You’d probably feel deceived, too. 

After all, you had the best intentions to eat healthier and serve your children a healthy breakfast!

You thought you were making a thoughtful choice…

To outsmart the marketers, here are my top 3 tips for choosing a healthier cold cereal:

1.      Read the ingredient list

The ingredient list will reveal a lot about the nutritional quality of the cereal. 

Is sugar, brown rice syrup, maltose, fructose, sucrose, maple syrup, corn syrup, honey, or invert sugar listed? 

Are there flavors and preservatives, like phosphates, listed? 

The more sugar and the more processed the ingredients, the better off you are finding an alternative.

Too much added sugar (more than 25 grams per day) can increase stress, anxiety, energy crashes, and weight gain. 

No thank you!

2.      Read the nutrition label

Pay attention to serving size.  Many cereal labels may look reasonably healthy, until you realize that those 200 calories and 7 grams of sugar are only for 1/3 cup serving! 

Most of us eat more than 1/3 cup of cereal, so choose one that packs a nutritional punch for each serving.

Limit added sugars and choose a high-fiber (4 grams or more per serving) for better heart health, mood, and weigh management.

3.      Choose less processed items

The less processed, the better.  Processed cereals have more sugar, sodium, and preservatives than is good for us. 

So, what cold cereals should you choose?

Ones that are high in fiber, high in protein, low in sugar, low in salt, and minimally processed.

My top cereal picks that check those boxes:

>>Ezekial 4:9 Sprouted Whole Grain Cereal, Golden Flax

·        This cereal has 8 grams of protein, no added sugar, and 6 grams of fiber per serving

·        All the ingredients are organic (wheat, barley, flax seeds, millet, lentils, soybeans, spelt, and sea salt)

>>Alpen No Added Sugar Muesli

·        This cereal has 6 grams of protein, no added sugar, and 5 grams of fiber per serving

·        The raisins provide both sweetness, fiber, and iron 

>>Kashi Go Lean Crunch Cereal

·        This cereal has 9 grams of protein and 8 grams of fiber (wow!) to keep you full until lunch

·        This cereal does have 13 grams of sugar for those who do have a sweet tooth, but the fiber will help manage your blood sugar better

·        TIP: This is a great transitional cereal if you’re used to sweet cereals! Mix this with a no added sugar cereal to balance the sugars