The foods we eat play a crucial role in maintaining cognitive health and preventing neurodegenerative diseases. Our brains require a steady supply of nutrients to function optimally. Indeed, it’s estimated half of our Calorie intake is utalized by our brains! Give that some thought the next time you’re tempted to fill up on junk! You’ll see why what we eat can significantly impact our cognitive abilities, mood, and overall brain health. In this article, we’ll explore the connection between nutrition and brain health. We’ll focus on omega-3 fatty acids, inflammation, blood sugar regulation, and the impact of certain foods on clear thinking.

Omega-3 Fatty Acids: Essential for Brain Health

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for maintaining brain health. They are primarily found in nuts, seeds, and some fish like salmon, mackerel, and sardines. Omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are vital for brain function and development.

Benefits of Omega-3 Fatty Acids

1. Supporting Cognitive Function: Omega-3s are integral to maintaining the structure and function of brain cell membranes. They play a critical role in cognitive processes, including memory, learning, and problem-solving.
2. Reducing Inflammation: Omega-3 fatty acids have anti-inflammatory properties that help reduce brain inflammation linked to cognitive decline and neurodegenerative diseases like Alzheimer’s.
3. Enhancing Neuroplasticity: Omega-3s support neuroplasticity, the brain’s ability to reorganize and form new connections, essential for learning and memory retention.

Balancing Omega-3 and Omega-6 Fatty Acids

While omega-3s are beneficial for brain health, an excessive intake of omega-6 fatty acids, found in many processed foods and vegetable oils, can lead to inflammation. The typical Western diet is often high in omega-6s and low in omega-3s. This creates an imbalance that can contribute to cognitive decline and inflammation-related diseases.

A study published in Frontiers in Aging Neuroscience highlights the importance of balancing omega-3 and omega-6 fatty acids for brain health.  Suggestions are that a diet rich in omega-3s can support cognitive function and reduce the risk of dementia.

Also note that there is a need for caution regarding where you get your Omega-3. Most sources of fish, (even those from wild sources in Alaska and Noway) are contaminated with mercury.*

Blood Sugar Regulation and Cognitive Health

Maintaining stable blood sugar levels is essential for brain health. The brain relies on a steady supply of glucose for energy. Fluctuations in blood sugar can negatively impact cognitive function, mood, and memory.

Impact of High Blood Sugar on the Brain

1. Cognitive Decline: Chronic high blood sugar levels, often associated with diabetes, can damage blood vessels in the brain. This can lead to cognitive decline and an increased risk of dementia.
2. Inflammation and Oxidative Stress: Elevated blood sugar can cause inflammation and oxidative stress. That can damage brain cells and contribute to neurodegenerative diseases.
3. Insulin Resistance: Insulin resistance, a hallmark of type 2 diabetes, has been linked to cognitive impairment and an increased risk of Alzheimer’s disease.

Dietary Strategies for Blood Sugar Control

1. Choose Low-Glycemic Foods: Foods with a low glycemic index, such as whole grains, legumes, and non-starchy vegetables, release glucose slowly into the bloodstream. this helps maintain stable blood sugar levels.
2. Eat less fat: Too much saturated fat in our diets results in fat clogging up the metabolism in our cells as well as clogging our arteries. Studies dating back to the 1930’s show that low-fat high-fiber diets can reverse insulin resistance in just days. 
3. Avoid junk & baked goods: Those french fries and that bun promote insulin resistance as much as cake and ice cream in the big picture. 

A study in the Journal of Alzheimer’s Disease emphasizes the importance of blood sugar regulation for cognitive health. It suggests that dietary interventions targeting blood sugar control may reduce the risk of neurodegenerative diseases.

Inflammation, Dementia, and the Role of Nutrition

Inflammation is a natural response to injury or infection. However, chronic inflammation can harm the brain and is associated with cognitive decline and dementia. Diet plays a significant role in modulating inflammation. Some foods promote inflammation in the brain; while others reduce it.

Foods That Reduce Inflammation

1. Fruits and Vegetables: Rich in antioxidants and phytonutrients, fruits and vegetables help combat oxidative stress and reduce inflammation in the brain.
2. Healthy Fats: Foods rich in omega-3 fatty acids, such as fish, nuts, and seeds, have anti-inflammatory properties that protect brain health.
3. Whole Grains: Whole grains contain fiber and antioxidants that support brain health and reduce inflammation.
4. Spices and Herbs: Turmeric, ginger, and garlic have anti-inflammatory compounds that support brain health and cognitive function.

The Impact of Inflammatory Foods

1. Processed Foods: High in unhealthy fats and sugars, processed foods promote inflammation and negatively impact brain health.
2. Excessive Omega-6 Fatty Acids: An imbalance of omega-6 to omega-3 fatty acids can lead to inflammation, emphasizing the need to consume omega-6-rich foods in moderation.
3. Refined Carbohydrates: Foods like white bread, pastries, and sugary snacks can cause blood sugar spikes and contribute to inflammation.
4. Cholesterol & Saturated Fats: Cholesterol clogging the arteries of the brain plays a key role in the formation of amyloid plaques in the brain. Limiting your intake of animal products, including dairy and eggs is a prudent choice.

A study published in The Lancet Neurology highlights the connection between inflammation and cognitive decline. It emphasizes the importance of an anti-inflammatory diet for maintaining brain health and reducing the risk of dementia.

Tau Tangles, Beta-Amyloid Plaques, and Diet

Tau tangles and beta-amyloid plaques are hallmark features of Alzheimer’s disease. Their accumulation in the brain is associated with cognitive decline. The exact relationship between these proteins and diet is still being studied. Hpwever, emerging evidence suggests that nutrition plays a role in modulating their effects.

The Role of Diet in Tau and Beta-Amyloid Accumulation

1. Plant-Strong Diet:  A diet rich in fruits, vegetables, whole grains, beans, nuts and seeds has been linked to a reduced risk of Alzheimer’s disease and may help prevent the accumulation of tau tangles and beta-amyloid plaques. Some meat; mainly fish (and lesser amounts of beef and chicken) can be added to the diet.
2. Antioxidant-Rich Foods: Foods high in antioxidants, such as berries, dark chocolate, and green tea, may protect against oxidative stress and reduce the accumulation of harmful proteins in the brain.
3. Polyphenols: Compounds found in foods like grapes, red wine, and olive oil have been shown to have neuroprotective effects and may help reduce tau and beta-amyloid levels.
4. Caloric Restriction: Some research suggests that caloric restriction and intermittent fasting may support brain health and reduce the risk of neurodegenerative diseases by enhancing autophagy, a process that clears damaged proteins from the brain.

A review in Frontiers in Aging Neuroscience explores the relationship between diet and Alzheimer’s disease, highlighting the potential role of nutrition in preventing tau tangles and beta-amyloid accumulation.

Dietary Recommendations for Optimal Brain Health

To support cognitive function and protect against neurodegenerative diseases, consider incorporating the following dietary strategies into your daily routine:

1. Focus on Omega-3s: Include sources of omega-3 fatty acids, such as fish, flaxseeds, and walnuts, to support brain health and reduce inflammation.
2. Balance Omega-3 and Omega-6: Aim for a balanced intake of omega-3 and omega-6 fatty acids to prevent inflammation and promote cognitive well-being.
3. Maintain Stable Blood Sugar Levels: Choose low-glycemic foods, increase fiber intake, and limit added sugars to support blood sugar regulation and cognitive health.
4. Adopt an Anti-Inflammatory Diet: Emphasize fruits, vegetables, whole grains, healthy fats, and spices to reduce inflammation and protect brain health.
5. Incorporate Antioxidant-Rich Foods: Include foods high in antioxidants, such as berries, dark chocolate, and green tea, to combat oxidative stress and support cognitive function.

Nutrition plays a vital role in maintaining brain health and preventing cognitive decline. By understanding the impact of omega-3 fatty acids, blood sugar regulation, inflammation, and dietary choices on cognitive well-being, we can make informed decisions to support our brains throughout life. Embracing a nutrient-rich, balanced diet can help protect against neurodegenerative diseases and promote a vibrant, healthy brain.

*For a vegan source of algae-derived Omega-3 click here:

The post Nutrition and Brain Health appeared first on Dr Leslie K. Empowered Wellness.

What Are Blue Zones?

Blue Zones are regions identified by researchers where people live significantly longer and healthier lives compared to the global average. The five well-documented Blue Zones are:

1. Okinawa, Japan
2. Sardinia, Italy
3. Nicoya Peninsula, Costa Rica
4. Ikaria, Greece
5. Loma Linda, California, USA

These regions are home to some of the world’s longest-living individuals, and their dietary habits play a crucial role in their health and longevity.

Common Dietary Practices in Blue Zones

Despite geographical and cultural differences, the diets in Blue Zones share several key characteristics that contribute to their residents’ remarkable health and longevity:

1. Plant-Based Focus

Blue Zone diets are predominantly plant-based. The majority of their calories come from vegetables, fruits, whole grains, and legumes. This emphasis on plant-based foods provides essential nutrients, fiber, and antioxidants that support overall health and reduce the risk of chronic diseases.

2. Minimal Animal Protein

While not strictly vegan, Blue Zone diets include very little animal protein. Typically, animal products make up less than 10% of their diet. When animal protein is consumed, it often comes from fish or lean meats and is eaten in small portions.

3. Legumes as a Staple

Legumes, such as beans, lentils, and chickpeas, are a dietary staple in all Blue Zones. They are an excellent source of plant-based protein, fiber, and essential nutrients like iron and folate.

4. Whole Grains and Nuts

Whole grains, such as brown rice, oats, and whole wheat, are regularly consumed. Nuts and seeds also play a significant role, providing healthy fats, protein, and a variety of vitamins and minerals.

5. Fresh and Locally Sourced Foods

Blue Zone residents tend to eat fresh, locally sourced, and seasonal foods. This practice ensures the highest nutritional value and reduces the intake of processed and packaged foods, which are often high in unhealthy fats, sugars, and sodium.

Specific Blue Zone Diets

Let’s take a closer look at the dietary practices in a few specific Blue Zones:

Okinawa, Japan

• Diet Composition: Rich in sweet potatoes, soy-based foods (like tofu and miso), green leafy vegetables, and a variety of other vegetables and fruits.
• Animal Protein: Minimal, often from fish and occasionally pork, typically in small quantities. Little or no dairy products are consumed.
• Unique Practices: Okinawans follow the principle of “Hara Hachi Bu,” which means eating until you are 80% full, promoting calorie restriction and avoiding overeating. This practice typically results in Okinawans eating about 600 Calories less per day than those in other cultures.
  

Sardinia, Italy

• Diet Composition: Focus on whole grains (like barley), beans, vegetables, fruits, and olive oil.
• Animal Protein: Mostly from sheep’s milk products (like pecorino cheese) and occasional meat (in far smaller quantities than traditional Italian or American food.)
• Unique Practices: Regular consumption of wine, particularly red wine rich in antioxidants, and a tradition of eating sourdough bread.

Note that there’s been much written lately on whether or not wine and oil are really healthy or if the diet is so healthy otherwise that it compensates. This is an idea I may tackle in a later article; something I address more thoroughly in my programs.

Nicoya Peninsula, Costa Rica

• Diet Composition: Rich in beans, corn, squash, and tropical fruits.
• Animal Protein: Small amounts, usually from fish and lean meats.
• Unique Practices: High intake of calcium-rich foods and water with a high mineral content, contributing to bone health and longevity.

The Health Benefits of Blue Zone Diets

The dietary habits of Blue Zone populations contribute to numerous health benefits, including:

• Reduced Risk of Chronic Diseases: The plant-based, nutrient-rich diets lower the risk of heart disease, diabetes, and certain cancers.
• Enhanced Longevity: Balanced, low-calorie diets with minimal animal protein are associated with longer lifespans.
• Better Mental Health: Nutrient-dense foods support brain health and reduce the risk of cognitive decline and dementia.

Personally, over the past 10+ years, I’ve incorporated Hara Hachi Bu into my diet and lifestyle. It’s allowed me to maintain my weight more easily in my 60s than it was in my 30s or 40s. I’ve found I get up from the table feeling satisfied but never overly full. I’ve also discovered great strength in consciously not going back for more food when my mind says ‘yes’ but my body says ‘no.’

Incorporating Blue Zone dietary practices into your own life can lead to better health and longevity. Remember you can start by merely substituting beans or other plant protein sources just one meal a week. Focus on minimizing animal protein and prioritizing whole, fresh, locally sourced foods. By doing so, you can enjoy the benefits of a healthier and more vibrant life.

In closing today, it’s worth mentioning that diet is only a part of why Blue Zone cultures are the world’s longest-living people. Their lifestyle also involves active living, family and community ties, and much more, including their appreciation of their elderly citizens and their contribution to society. But it is also worth noting that recent evidence has noted that many of these cultures are losing their edge on longevity as the younger generations adopt a more Westernized diet.

Check out some recipes on my recipe page for ideas.

Current Blog Series

This article is the second in a series of five blog posts exploring dietary choices and their impact on health. Each post can stand alone but will build upon the previous discussions:

1. I’m NOT a Vegan: What Does That Mean?
2. Exploring Blue Zones: Diet Secrets of the Longest-Living People
3. The Truth About Animal Products: Nutrition vs. Health Risks
4. Advanced Glycation End Products (AGEs): What You Need to Know
5. Building a Balanced Diet: Practical Tips for Everyday Eating

Stay tuned for the next installment, where we’ll delve deeper into the dietary secrets of the Blue Zones and learn how to incorporate their practices into our lives.

The post Exploring Blue Zones: Diet Secrets of the Longest-Living People appeared first on Dr Leslie K. Empowered Wellness.

In today’s world, dietary labels like “vegan,” “vegetarian,” and “pescatarian” are increasingly common. There’s also “keto,” “paleo,” and more. However, rather than focusing on what we exclude from our diets, let’s look at what we are eating; not what we’re eliminating. Can we explore the idea that the totality of what we eat regularly matters more for our health and longevity; not just the things we’ve eliminated? 

Beyond Dietary Labels

The label “vegan” denotes abstaining from all animal products, but it doesn’t inherently imply a healthy diet. Consider this: What if I had Fruit Loops for breakfast, a double order of MacDonald’s French Fries and a Coke for lunch, and pizza with vegan cheese for dinner? That’s totally ‘vegan’ and even if I added a salad to that lunch, it’d still represent a pretty unhealthy day, I think you’d agree. 

Do you remember the 80’s Wendy’s commercial that admonished “Where’s the beef?” As I was writing this, I thought, “Where’s the vegetable?” Yes, technically, the potato and pizza sauce are made of vegetables (as would be the added salad), but you get the point.

The Importance of Overall Diet

Health is not determined solely by what we avoid, but by the quality and, more importantly, the variety of the foods we consume daily. This concept is evident in the dietary habits of the healthiest and longest-living populations, such as those in the Blue Zones.

Lessons from Blue Zone Diets

Blue Zones are regions where people live significantly longer and healthier lives. If you’ve been around my work much, you know I write and speak about them regularly. The Okinawans, Sardinians in Italy, and other Blue Zone populations share common dietary practices that contribute to their longevity. Notably, these diets are not strictly vegan. Instead, they emphasize:

• Plant-Based Foods: A significant portion of their diet comes from vegetables, fruits, legumes, and whole grains.
• Minimal Animal Protein: Animal products typically make up less than 10% of their diet.
• Nutrient-Dense Foods: They consume foods rich in vitamins, minerals, and antioxidants. Hint: vegetables that have a variety of colors.

The Role of Animal Products

While animal protein is limited in Blue Zone diets, it’s not entirely absent. What matters is the proportion and the type of animal products consumed. The Okinawans, for example, might make a dish using 10-12 ounces of fish or seafood in a meal that would feed 6-8 people. That would be rounded out with squash or sweet potatoes, greens, and more. 

Conversely, certain animal products like dairy, eggs, and chicken can be particularly unhealthy due to the presence of Advanced Glycation End products (AGEs). AGEs are compounds formed when proteins or fats combine with sugar in the bloodstream. They can contribute to chronic diseases, inflammation, and aging.
And, of course, there are many additional unhealthy things in animal food too. (more on that another time)

Understanding Advanced Glycation End Products (AGEs)

AGEs are harmful compounds that form when food is cooked at high temperatures, such as grilling or frying. Dairy, eggs, and chicken are particularly high in AGEs, which can lead to oxidative stress and inflammation in the body. Over time, this can increase the risk of chronic diseases like diabetes, cardiovascular disease, and even cancer.

The key takeaway is that the overall quality and diversity of your diet are more important than adhering to specific dietary labels. By focusing on nutrient-dense, plant-based foods and minimizing the intake of animal products high in AGEs, we can achieve better health outcomes.

Upcoming Blog Series

This article is the first in a series of five blog posts exploring dietary choices and their impact on health. Each post can stand alone but will build upon the previous discussions:

1. I’m NOT a Vegan: What Does That Mean?
2. Exploring Blue Zones: Diet Secrets of the Longest-Living People
3. The Truth About Animal Products: Nutrition vs. Health Risks
4. Advanced Glycation End Products (AGEs): What You Need to Know
5. Building a Balanced Diet: Practical Tips for Everyday Eating

Stay tuned for the next installment, where we’ll delve deeper into the dietary secrets of the Blue Zones and learn how to incorporate their practices into our lives.

The post “I’m NOT a Vegan!”  What Does That Mean About My Diet? appeared first on Dr Leslie K. Empowered Wellness.

Dr. Ornish was the first to show that diet and lifestyle change can reverse heart disease. Caldwell Essylton and others have now replicated that.

Dr. Ornish was the first to show that early-stage prostate cancer could also be slowed through similar diet and lifestyle changes.

And Ornish showed that the same diet and lifestyle changes can affect telomeres, the ends of your DNA that unravel as you age.

But, here’s the kicker, as indicated by the article’s name, reversing early-stage Alzheimer’s requires “intensive” lifestyle change.

In fact, the bottom line could be interpreted as “the stricter the change, the better the result.”

The basics were a low-fat, whole-food, plant-based diet, low in refined carbohydrates and sweeteners with selected supplements added. The study also included moderate exercise, stress management techniques & support groups. These basic changes resulted in a moderate change in just 20 weeks.

20 weeks to do what no drug can!

And here’s the important news for you and your loved ones who are trying to avoid this devastating disease:

We know, without a doubt that it takes less effort to avoid a disease than it does to reverse it.

Put another way, you don’t have to make the “intensive” change Ornish’s test group did, but you DO have to do SOMETHING!

And the more you do, the higher your likelihood of preventing this disease. We know it’s universally the most dreaded issue in aging.

With that in mind, I’m considering creating a low-cost program to get you started. Likely, 4-6 sessions (over as many weeks). It would be complete with several simple tasty recipes. Likely, I’d add a cooking demo (in-person or online), and material on the other recommended changes too.

Interested? email me:

The post Significant Improvement in Early Stage Alzheimers’?! appeared first on Dr Leslie K. Empowered Wellness.

The Gut-Brain Axis: Your Second Brain

First up, let’s talk about the gut-brain axis. You likely know that term describes the two-way communication between your gut and brain. In fact, your gut is sometimes called the “second brain” because it produces many of the same neurotransmitters, like serotonin and dopamine, that your brain does. In fact, about 90% of serotonin, the “feel-good” hormone, is made in your gut! 

Hormones, Appetite, and Mood

So, how do plant foods come into play? Well, they’re packed with fiber, which feeds the good bacteria in your gut. These bacteria help produce short-chain fatty acids that have been shown to improve brain function and mood. Many of these compounds are also highly anti-inflammatory, giving them a dual role in your overall health. So, eat a large variety of fruits, veggies, legumes, and whole grains. It can lead to a more diverse and healthier gut microbiome; great news for your brain.

• Serotonin: As mentioned, this hormone is mostly produced in the gut. Foods rich in tryptophan, an amino acid found in foods like tofu, nuts, and seeds, can boost serotonin levels.
• Dopamine: This hormone is associated with pleasure and reward. Bananas, almonds, and avocados. It can help boost dopamine production.
  (A side note here: you need consistent dopamine production, not the “Dopamine rush” associated with scrolling on social media.) 
• Leptin and Ghrelin: These hormones regulate appetite and satiety. High-fiber foods like lentils and beans can help keep these hormones balanced, making you feel full and satisfied.

Plant Foods for Mental Well-being

Certain plant foods are particularly good at lowering anxiety and stress levels while increasing happiness and satisfaction with life. Here are some of the all-stars:

• Leafy Greens: Spinach, kale, and Swiss chard are high in magnesium, which can help reduce anxiety and improve mood.
• Berries: Blueberries and strawberries are rich in antioxidants and have been shown to improve brain function and reduce symptoms of depression.
• Nuts and Seeds: Walnuts and flaxseeds are high in omega-3 fatty acids, which are known to boost brain health and reduce symptoms of depression and anxiety.
• Legumes: Chickpeas and lentils are packed with fiber and protein, helping to stabilize blood sugar levels and mood.

Foods to Avoid for Better Moods

Just as there are foods that can boost your mood, there are also those that can bring you down. Highly processed foods, refined sugars, and trans fats are the worst culprits here. They can cause inflammation and disrupt the balance of good bacteria in your gut, leading to mood swings and higher anxiety levels.

• Trans Fats: Found in many fried and processed foods, these fats can negatively impact brain health and increase the risk of depression.
• Saturated Fats: While not as harmful to mood as trans fats, saturated fat intake from animal products can negatively affect your mood and mental health. (They also adversely affect many other body functions.) 

Healthy Fats for Mental Health

On the flip side, healthy fats are essential for brain health:

• Omega-3 Fatty Acids: Found in flaxseeds, chia seeds, and walnuts, these fats are crucial for brain function and can help reduce depression and anxiety.
• Monounsaturated Fats: Avocados and olives are great sources of these fats, which support overall brain health and mood regulation.

A Delicious Plant-Based Recipe to Boost Your Mood

Ready to get cooking? Here’s a delicious, mood-boosting plant-based recipe that’s packed with protein and free from added oils. It’s perfect for a healthy dinner that’s as good for your mind as it is for your body.

Quinoa and Chickpea Power Bowl

Ingredients:

• 1 cup quinoa, rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 avocado, sliced
• 1 cup baby spinach
• 2 tbsp sunflower seeds
• Juice of 1 lemon
• 2 tbsp tahini
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package instructions. Set aside to cool.
2. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, avocado, and baby spinach.
3. In a small bowl, whisk together the lemon juice, tahini, garlic, salt, and pepper to make the dressing.
4. Add the cooked quinoa to the large bowl with the veggies and chickpeas. Drizzle the dressing over the top and toss to combine.
5. Sprinkle with sunflower seeds before serving.

This power bowl packs over 20 grams of plant-based protein, plenty of fiber, and a mix of vitamins and minerals that will have you feeling fantastic. 

So, there you have it! Eating a plant-based diet isn’t just good for your body; it’s fantastic for your mind, too. Why not give it a try and see how much better you feel?
Start with this Quinoa and Chickpea Power Bowl. Then explore other plant-based recipes that can help boost your mood and mental well-being on my web page here.

And you can always complete this meal with some dairy-free dark chocolate for dessert! It also boosts dopamine levels!

Now go out and live your best life! 

#PlantBased #MentalHealth #HealthyEating #GutHealth #MoodBoost

The post The Mind-Gut Connection: How Plant-Based Eating Boosts Mental Health appeared first on Dr Leslie K. Empowered Wellness.

I’ve spent most of my life justifying my chocolate addiction. 

And figuring out healthier ways to prepare it along with what I need to do to counteract the calories, fat, and their effect on my body.

I’ve been quite pleased with all the information about antioxidants and other valuable nutrients found in chocolate over the past decade or so. 

Still, everything we add to it, most notably sweeteners and substances that make it creamy and smooth, comes with a price.

So this recipe uses raw cashews that have been soaked and blended for a smooth and creamy flavor and feel; a great whole food substitute for unhealthy dairy. 

And it uses maple syrup for sweetness. 

For the whole food purist, you could try substituting soaked and blended dates for the maple syrup. But when I found this recipe (thank you, Chatgpt!), I knew I’d like the maple syrup flavor better than any whole-food substitute.  
That’s the New England Native coming out in me!

So, for your holiday extravagance, try this out!

Next week I’ll be back with announcements about upcoming programs, most of which will be live in Santa Maria, CA. 

Here’s wishing you a Joyous Season & a Happy New Year!

Cashew Cream Chocolate Mousse with Raspberry Coulis

For the Chocolate Mousse:

• 2 cups raw cashews, soaked for at least 4 hours or overnight
• 1/2 cup cocoa powder
• 1/2 cup melted dairy-free chocolate chips
• 1/2 cup maple syrup (adjust to taste)
• 1 teaspoon vanilla extract
• A pinch of salt
• 1/4 cup plant-based milk (such as almond or soy, if needed)

For the Raspberry Coulis:

• 1 cup fresh or frozen raspberries
• 2 tablespoons maple syrup
• 1 tablespoon water

For Garnish:

• Fresh raspberries
• Chopped nuts (optional)

Instructions:

1. Prepare the Chocolate Mousse:

• Drain and rinse the soaked cashews.
• In a high-speed blender, combine the cashews, cocoa powder, melted chocolate chips, maple syrup, vanilla extract, and a pinch of salt.
• Blend until smooth and creamy. If the mixture is too thick, add plant-based milk gradually until you achieve a silky consistency.

2. Make the Raspberry Coulis:

• In a small saucepan, combine raspberries, maple syrup, and water.
• Bring the mixture to a simmer over medium heat, stirring occasionally.
• Once the raspberries break down and the mixture thickens slightly, remove it from heat.
• Allow the coulis to cool, then strain it to remove seeds.

3. Assemble the Dessert:

• Spoon the chocolate mousse into individual serving glasses or bowls.
• Drizzle raspberry coulis over the top of each serving.

4. Chill:

• Place the dessert in the refrigerator to set for at least 2 hours.

5. Garnish and Serve:

• Before serving, garnish with fresh raspberries and, if desired, chopped nuts for added texture.

6. Enjoy:

Indulge in the velvety smoothness of the Cashew Cream Chocolate Mousse with Raspberry Coulis. The rich chocolate flavor paired with the sweet and slightly tart raspberry coulis creates a sophisticated, plant-based dessert that is both satisfying and elegant.

Optional Enhancements:

• Sprinkle a pinch of sea salt over the top for a salted chocolate contrast.
• Garnish with edible flowers for a touch of natural beauty.

This delightful dessert not only showcases the luxurious creaminess of cashews but also provides a burst of fruity freshness with the raspberry coulis, creating a plant-based indulgence that’s perfect for the holidays or whenever you crave a decadent treat.

Lastly, I want to acknowledge my gratitude to everyone who reads & shares my work.

You are the reason I do what I do. I hope I’ve inspired you just a little and made you smile or chuckle just a little too over the past year or years.
Watch for announcements about my upcoming, newly created programs, the book I’m starting on and more next year.

The post Making Room for a Little Extravagance & A Recipe appeared first on Dr Leslie K. Empowered Wellness.

However,  I can’t help but notice that there’s still much missing in the discussion.
This article exemplifies it. It details a writer’s frustration and shame as she has a meltdown followed by a hot flash when put on the spot in public.  Then there’s her answer, which, typical for our society is a medication.

I’m hearing that a lot.

Here’s how horrendous it all is; the hot flashes, the night sweats, that brain that refuses to process a succinct thought, and more. It’s affecting women’s lives and well-being.
The attention is timely and valid.  The solution, in our society, is obvious: a magic pill (or a variation thereof.)

Not everybody wants to take medication   Not everybody can take medication. Still missing from the discussion is what can you do besides take medication or just suffer?

Oh, yes people will talk about breathing and acceptance. I can’t help but wonder what good that does when you’re standing in the front of a room with sweat dripping down your body. At that point, you can barely remember your name, let alone what you’re there to talk about. I’ve been there.

Fortunately, there are answers beyond medication that work. Because, like it or not, medication, by its very nature ALWAYS leaves you open to adverse effects (those effects may be more or less likely but they always exist.).

Natural approaches, (the ones that involve diet and lifestyle, that is,) seldom do. But they are more likely to need dialing in.  and so they become much like the numbers in a combination lock; a very precise solution to a very individual problem.

But the answers, when you find them, help make your life healthier. What a refreshing concept. A solution that can help make you healthier; not subject you to more issues.

Diet and lifestyle changes allow your body to heal itself.  Thus the change often addresses several symptoms and can help you live a healthier life.

Well, all that sounds great, you say but what do I do and how do I get started? The answers are somewhat individualized. But, there is an overarching theme.

Eat more real whole plant food. Get more movement. Live more in alignment with your body’s rhythms and the way God & nature intended. Decrease stress.

Now, eliminate some offending foods (let’s start with processed foods). And add some therapeutic foods (like broccoli and soy). That’s a good start and may begin to make a real difference.

Want more info beyond the generalities? Let’s talk.

The post Menopause: Getting Time in the Lime Light appeared first on Dr Leslie K. Empowered Wellness.

Great opportunity for me to expound on this way of eating and tell a client success story.

Simply stated, the components of this diet; less animal foods, more plant foods, and little or no dairy feed the good bacteria in your gut Microbiome.

Those bacteria are responsible for making dopamine, serotonin, and GABA. They all positively affect our moods. And keep our heads clear.

And when you eat more of these foods, you’ll have more of these bacteria and they’ll crowd out others.

The others are responsible for increasing inflammation, and often our cravings for fatty, salty, and sweet foods.

Feed the inflammatory bugs and that, as you might imagine, can get into a vicious cycle.

But what are whole food starches and are there more reasons to eat them?

Whole food starches are among the healthiest foods on the planet.

Most are fairly nutrient-dense.

But here’s the key, they’re Calorie-dilute.

That means you can eat lots of them and not be concerned about gaining weight as you fill your tummy. (An entire pound of potatoes has only 330 Calories! By way of comparison: that’s about the same calories as 4oz. of french fries; 1/4 the amount of potatoes. )

One result is that my clients can stop calorie and carb counting and still lose weight.

My client, Lorna is a great example. Lorna walks with crutches after surviving polio as a child. That makes exercise difficult for her. It also tends to make her less active than others. She spent her lifetime counting calories to maintain weight and going hungry to lose it.

After about 3 months of this approach to eating, Lorna has been able to lose almost 10 pounds. More importantly, she started to realize that she didn’t really need to count calories anymore. She felt satiated with the amount of food she was eating and was still losing weight. (Her name & story are being used with her permission.)

You see, an extra advantage to this way of eating is that thylakoids get all the way down to the colon before they are digested. (Thylakoids are good chemicals in unbroken cell walls, unique to plant foods.) So, they use more calories being digested AND their arrival undigested, in our colon signals to increase production of leptin. That decreases your appetite. (Thylakoids are broken down by grinding grains & overcooking vegetables.)

And here’s the REAL advantage: this means we eat less for as much as 12 or more hours after they arrive in our colon. So, eat oatmeal for breakfast and you’ll likely find yourself still wanting SOME, but less lunch. And eating far less at dinner and not snacking that evening.

So exactly what are whole food starches?

Beans of all types, whole (unpulverized) grains, and seeds like quinoa, brown rice, millet, barley, corn, sweet potatoes, and winter squash to name a few.

The one important thing to mention is minimizing the addition of fats that could quickly counteract the calorie saving. It can also feed the pro-inflammatory bugs.

You can use salsa, marina sauce, or a variety of other nutrient-dense & low calories toppings. Or try mixing your starches with other veggies, or balsamic vinegar. Creamy sauce made with a small amount of nuts, nutritional yeast, and herbs is another alternative.

The possibilities are endless.

Want the recipe for my quick creamy cashew sauce? Email me.

In my next blog, I’ll talk about the connection to more energy.

The post Improve Your Moods, Energy & Clarity with Your Fork. (part 1) appeared first on Dr Leslie K. Empowered Wellness.

I’m wondering, how are you doing?

I mean how are you REALLY doing?

Are you taking the steps that mean your health will be better next year than it is today?

Unfortunately, in this country, people often wait till a crisis happens to change. 

Crises that are often indicated ahead of time by our diet, our lifestyle and the medications we take if we are honest enough to look at it.

So, today I want to talk about someone who decided NOT to wait for a crisis.

Lorna W. is a client that’s unlike most for many reasons.

She had polio as a young child and it left her partially paralyzed. She walks with crutches. This means she can’t exercise very much, making it that much harder to maintain her weight. (And, at the same time, she is starting to exercise a little more. That’s what true commitment will do.)

So, additional weight for her is not about looks. It’s about mobility and longevity.

Together, we tweaked Lorna’s diet enough that she lost the few pounds she wanted to.

But it was more than that.

Lorna’s new plan brought about a change she had never seen before. You see, Lorna always had a sweet tooth. To make matters worse, her husband would often bring home tasty temptations she knew she was better off without.  Previously, she would eat them.

And Lorna had another issue too. . .Her husband does a lot of the cooking. And he is a traditional American eater who cooks what he likes.

When she took on this new commitment, it was about weight and mobility at first. Then we dug deeper and discerned it was more than that. It was about being well and relatively pain-free. It was about the self-assurance that the changes she was making now would keep her in sound body & mind; able to do the things she wants for the foreseeable future. At her age, that means a lot.

This newfound commitment to wellness gave her the edge she needed to start saying “no” to all the things that were not investing in her wellness.

The sweets. . .”No thanks.”

The meat on the plate. “I’ll take ⅓ to ½ of that. And none of the creamy sauce.
No, I don’t want the white bread.
No butter on my baked potato, Thank You. But a little salsa would be good.”

She started adding simply prepared veggies, salads, and healthy starches like beans and squash.

Then, several weeks into our working together she said this during one of our sessions: 

“. . . I feel empowered to make (food) choices that serve me. I really don’t want to eat the things that aren’t good for me (anymore).”

Then, moving forward through the holiday season she posted on my Vibrant Health Over 40 Facebook Page: (click the link to join the free group)

“I’m excited. I happily got through the holidays. I made lots of good and better choices and didn’t feel like I was missing out.
This is BIG for me. I’ve always struggled with sugar.
Holiday goodies just made it worse.

This year was different. I’ve been using the whole food, plant-based approach to wellness with Dr. Leslie’s guidance for 4 months and found I wasn’t even interested in most of goodies and when I was, I ate VERY moderately.”

So, all this is to say that change doesn’t necessarily need to be radical . . . IF. . .

If you do it before the crisis hits.

If it’s time for you to make that commitment, maybe I can help.

I have a few openings in my schedule for no-cost consultations to help you discern your goals & how to move forward.

The post Waiting for a Crisis Before You Change? appeared first on Dr Leslie K. Empowered Wellness.

“Given the current trajectory of your health and your habits, what do you think your life will be like in 30 years if you don’t change anything?”

It was not uncommon for a 50 year old to look me square in the eye and say, “I don’t want to live that long, Doc.”

My response: “Do you get the choice?”

“Unless you’re going to ‘off yourself,’ you will live however long you live. You may be able to have an idea of your genetic tendency but that’s about it. The difference you can make with your habits is how much you will suffer in the last 10 years of life.”

“You need only look at medical stats and the older folks you know to understand this.”

Here’s the thing:

Most of us live our lives on autopilot.

Not only do we not think about the future, we live as though we think we can get a ‘do-over’ when things start to go sour. Intellectually, we know that’s not true but it doesn’t change our behavior.

Then, when things start to go awry, it’s often too late to reverse the damage.

My goal as a health coach is to help you to be able to do the things you love till the day you die. And of course, defying the odds!

With that in mind, here are my 5 not-so-secret secrets for defying the odds:

1. Eat mostly plants. It’s not necessary to be vegan but the healthiest cultures in the world (like the Okinawans, 7th Day Adventists and other Blue Zone cultures) eat diets that are about 90% plant-based whole food: fruit, vegetables, legumes and some grains. Statistically, 7th Day Adventists represent the largest group of independently living Centenarians. Doesn’t it just make inherent sense to do what others have done that works?
2. If it comes in a prepared package, for the most part, leave it on the shelf. Sure, there are times when we need convenience. I’m not saying don’t ever buy anything in a package. But DO be more discerning. Look at the ingredients. Do you know what they all are? There’s a tremendous difference between a frozen dinner made mostly with whole food and one that has an ingredient list that takes up the entire side of the package. I often refer to these as “food-like substance.” You know the difference between chemicals and food. Eat FOOD!
3. Rebuild your gut. We now know that our gut bacteria (AKA our microbiome) makes about 80% of our hormones. But it can’t make the right things when it’s been damaged. Have you eaten animal food almost daily, eaten processed foods regularly, been on antibiotics and more like most Americans? Then your gut needs help. More help than just eating some fermented foods. This is easy when you know how. Let’s talk today.
4. Get some exercise. Let’s remember: the human body has over 600 muscles. It was made for movement. There are estimates that our hunter-gatherer cave dwelling ancestors moved up to 20 hours per day & used as much as 5000 calories daily just gathering & hunting for survival! THIS is the life your body was designed to lead. The more active you are, the better it works. PERIOD. FULL STOP.
5. Pay attention to your mental-emotional well-being. Put the distracting electronics down & communicate with real people. Spend time in nature. Stop listening to the mass media mellow-drama. I’m not advocating that you live in a cave; only that you turn the dinge off long enough to remember what is really important to you; your friends & family and your primary relationships. Ask yourself if watching another 30 minutes of pre-digested news is helping anyone? Take that time & spend it doing something meaningful for yourself or others.

So there you have it.

A few simple things you can begin today to increase the odds that you can live a healthier life & defying the odds.

Need more or more specific help? Let’s set up a time to talk.

The post Aging & Longevity: Defying the Odds appeared first on Dr Leslie K. Empowered Wellness.