Easy Mixed Berry Jam, Gut Health, and More...
This is the easiest stovetop jam that's way healthier and tastier than anything at the store, plus news on gut health, productivity, and more...
Happy Almost Spring!
The Spring Equinox is on March 19, 2024, at 8:06 PM PDT up here in the northern hemisphere, so it’s officially time to break out the garden supplies and enjoy the sunshine.
This week is all about getting enough protein, eating good food, gut health, understanding productivity in a new way, prepping for fresh spring foods, and more.
Here’s this week’s Friday 5 👇
1. Eating on Repeat
Mixed-Berry Jam Yogurt Bowls.
This is my current favorite high-protein, high-fiber, low-sugar breakfast. I use cost-effective mixed frozen berries and Greek yogurt to assemble this delicious restaurant-style yogurt bowl. It’s wonderful!
You can watch the short video here, and here’s the method:
10-Minute Mixed-Berry Protein Yogurt Bowl Recipe:
Step 1: Make the homemade mixed-berry jam
Combine:
2 cups mixed frozen berries
1 tablespoon chia seeds
1 tablespoon water
Simmer 5-7 minutes. Mash with a spoon as it cooks.
Step 2: Assemble
Add to a bowl:
1 cup full-fat (plain, unsweetened) Greek Yogurt (~20g protein)
Top with 1/2 cup of the mixed berry jam
2 Tablespoons healthy seed mix (chia, flax, hemp: ~5 g protein)
Drizzle of minimally processed honey
Optional: Stir protein powder into the yogurt if you want to up the protein.
Store the leftover jam for more servings in the fridge, covered, for up to 4 days. It’s good on just about everything ;)
2. Focusing On
Did you know that the gut produces a significant portion of serotonin, a key neurotransmitter involved in mood regulation?
I’ve been extra focused on gut health and how our gut health affects so many aspects of our overall well-being.
Here are some of the factors that affect your gut health:
Dietary Choices: High intake of processed foods, sugars, and a diet that's low in fiber can negatively impact the gut microbiota balance.
Antibiotic Use: Excessive or unnecessary use of antibiotics can disrupt the gut microbiome by killing beneficial bacteria.
Stress: Chronic stress can alter gut bacteria and impact the integrity of the gut lining.
Sleep Quality: Poor or insufficient sleep can affect the composition and diversity of the gut microbiome.
Alcohol Consumption: Excessive alcohol intake can damage the gut lining and alter the microbiome.
Physical Inactivity: Lack of exercise can lead to a less diverse gut microbiota.
Hydration: Inadequate water intake can affect the gut’s mucosal lining and bowel habits. (Lemon water is great for boosting your hydration if you need it.)
Environmental Exposures: Exposure to pollutants and chemicals can impact gut health.
Gut Infections: Pathogenic bacteria, viruses, or parasites can disrupt gut balance and health.
Medications: Certain medications, beyond antibiotics, can affect gut flora balance, such as NSAIDs (e.g., ibuprofen, Aleve) and proton pump inhibitors.
These disruptions can lead to increased intestinal permeability (leaky gut), inflammation, and changes in the composition of the gut microbiome, all of which can have downstream effects on mental health.
3. Listening To
This podcast is about improving focus and productivity.
This podcast is fascinating on many levels. One specific point that really spoke to me was the fact that we really can’t “hack” our way to productivity and that downtime (what some might call “boredom”) is essential not only for learning but for making the best use of time.
It is available on Youtube and any podcast app.
4. Reading
Indulging in fiction stories is one of my favorite ways to destress at the end of the day. Here are a few good fiction books I’ve enjoyed recently:
5. Loving
This tutorial for how to harvest basil. I learned this trick a few years ago, and it works! I grow a ton of basil every year for pesto recipes and highly recommend it.
If you’re looking for more spring recipe ideas, you can find those here.
Happy Springtime!
Elizabeth