The main thing is that we must use it, or we will lose it
If there was a magic pill for health, it would probably be BEANS!
The "Use It or Lose It" Guide
1. Protein Isn’t a Magic Pill
The Myth: Many believe just eating more protein (or drinking shakes) builds muscle.
The Reality: Without exercise, extra protein does nothing for muscle mass. In fact, animal protein is "acid-forming," which can actually cause the body to pull minerals from muscle and bone to neutralize that acid.
The Fix: Focus on plant proteins (beans, lentils, seeds) which are "alkaline-forming" and help protect muscle tissue as we age.
2. Resistance is Mandatory
The Goal: Strength training is the only proven way to reverse sarcopenia. Even 90-year-olds have been shown to double their strength in just 8 weeks of lifting.
The "Hanging Challenge": Activities like hanging from a bar or using resistance bands engage "functional" muscles that help prevent falls and keep us independent.
Consistency: Just 10–15 minutes of resistance work a day is more effective than one long session once a week.
3. The "Anti-Inflammatory" Advantage
The Science: Chronic inflammation acts like "rust" on our muscles, breaking them down faster.
The Daily Dozen Connection: Foods high in antioxidants (like the berries and greens on your checklist) lower systemic inflammation.
The Power of Berries: Specific phytonutrients in berries have been shown to improve muscle signaling and recovery, making your workouts more effective.
You can't eat your way out of muscle loss, but you can eat to support the work you do in the gym. Think of exercise as the 'builder' and plant-based nutrition as the 'high-quality bricks.' You need both to keep the house standing!
If you’ve been looking for a sign to jump in (or jump back
in), this is it. We aren't looking for perfection today—we’re looking for momentum.
Wellness is a practice of "automation." When we
make the good stuff easy, the results follow. Here is your Day 1 Goal:
1. The Power Plate 🥗
Include just one serving of each of these today:
Berries:
handful (blueberries, blackberries, whatever you love!).
Beans:
½ c black beans, tofu, chickpeas, edamame, etc.
Greens:
1 cup of raw greens, which you may cook! Pro-tip: Just tuck them right
under or on top of your main course!
2. Mindful Gratitude ✨
Besides nutrition, our mental connection is also powerful.
Write down three things you are grateful for today. It can be as simple
as:
Your
favorite morning mug.
A song
that makes you want to dance.
A
delicious meal.
3. Move for 10 ⏱️
Set a timer for just 10 minutes and move! March in
place while watching TV, stretch, or do some light calisthenics.
🌟
Bonus Points: Head outside! The fresh air adds a whole different layer
of health to your activity.
👇 Your Turn!
Once you’ve checked these off, leave a comment below
letting me know you did it! Once you’ve completed Day 1 (or even a few days
in a row), I’ll reply to your comment with a "Day 2" post to
help you keep building your healthy life. Let’s do this!
🎓 Quick Announcements!
For those who want to dive deeper, I have three classes
coming up:
Monday
night (March 16th) at 6:30–7:30 PM: I'll be sharing more on these
habits and overall health in “Let Food Be Thy Medicine: Unleash the Power
of Your Plate”.
Wednesday
morning (April 1st) 9:00 AM: "Power Your Day with Green
Drink" at Health 360.
Wednesday
(April 15th) 6:30–7:30 PM:NEW CLASS: "Sports Nutrition: Fuel for Success"
at Health 360.
All classes are $15. Message me if you want to snag a
spot! Truly, no RSVP is necessary, but if you tell me you are coming, my heart
will be happy that you are joining us until the moment class starts!
Also, there is another Plant Based Potluck coming up on March 23rd. I will also be presenting "Let Food Be Thy Medicine: Unleash the Power of Your Plate" prior to the meal (5:30-6:30 PM). This event is free, but RSVP is required.
Ever
wondered if plant-based eating is actually... tasty? (Spoiler: It’s
incredible.) Whether you’re a long-time vegan or just
"plant-curious," we’d love for you to pull up a chair!
Mayfield
Community Center is hosting a Plant-Based Potluck this evening, and even
though it’s short notice, there’s always room for one more. If you are more of a planner, we will be having another potluck in exactly one month! March 23rd, 6:30PM, so I am early on announcing that one :)
The
Details
When: Tonight, February 23rd, at 6:30 PM (AND March 23rd, at 6:30 PM)
Where: Mayfield Aquatic and Community
Center (6080 Marsol Road)
What: bring a tasty dish, enjoy lots of
different foods!
RSVP: Please call 440-442-2627
anytime today so we can save you a spot!
Why
Plant-Based?
If
you've been curious about this way of eating, this is the perfect, low-stakes
way to explore. It’s not just about salads! We’re talking:
Creamy
Cashew Pastas that
rival any dairy dish.
Hearty
Grain Bowls packed
with roasted veggies and zesty tahini.
Decadent
Avocado Chocolate Mousse
(yes, it’s a thing, and yes, it’s delicious).
Vibrant
Summer Rolls with
spicy peanut dipping sauce.
Come
for the food, stay for the conversation, and leave with a few new recipes. We
can’t wait to see you there!
The
"Bring" Factor:
Since it's a potluck, guests should bring a dish, ideally SOS-free (sugar – oil
– salt).
Fresh
fruit, such as sliced melon, is always a great and appreciated option.
Here
are some 3-Ingredient ideas!
·Hummus
& Veggie Platter:
Hummus, baby carrots, and cucumber.
·Caprese
Skewers: Cherry
tomatoes, fresh basil, and balsamic glaze.
·Quick
Black Bean Salad: Canned
black beans, corn salsa, and fresh lime.
If you
are more of a planner, there will be another Plant Based Potluck on March 23rd! Same details as above. I hope to see you tonight or next month!
Plant
Based Cooking with the Esselstyns
Learn
the basics of plant-based eating with Ann Crile Esselstyn and her daughter Jane
Esselstyn, as they share practical tips and inspiration from the Esselstyn
Family Foundation. Equal parts learning and fun, Ann and Jane create an
exciting class experience by preparing multiple plant-based recipes that
participants get to taste.
May 11th,
5:30pm (class is free, but you must rsvp, same number, listed above)
Oh my Gosh! While I'm at it, Ann and Jane have many wonderful activities coming up! Plus a great book, and many resources! Please visit their beautiful website. We are so blessed that they are in our area, though they do events all over the country! It was an awesome finale to my trip to Pheonix to run into Jane at the airport! She was so sweet to remember me among the gazillion people she's met on her plant-based mission! She remembered my Laraballs :)
Almost every time I tell someone I eat a plant-based (or vegan or vegetarian!) diet, I get asked the exact same question: "How do you get
your protein? Do you get enough?"
As an active athlete who has run thousands of miles (in November
I took 128,893 steps in ONE day!) and lifts weights a couple of days a week, I
can confidently tell you: absolutely. Not only do I have enough fuel to sustain
my workouts, but I have boundless energy, avoid illness, and feel genuine joy.
I go to bed satisfied each night and wake up excited for the new day—in fact,
my passion for nutrition gets me out of bed bright and early every single
morning!
So, let's talk about protein and how it directly ties into
longevity and anti-aging.
This Cactus Formation called the "Michelin Man' is 150 years old!
Did you know there are 11 known mechanisms of aging? Therefore, is we slow down these 11 pathways, we slow down aging! Research shows that limiting your protein intake to the
Recommended Dietary Allowance (RDA)—which is 0.8g per kilogram of body
weight—is incredibly powerful. Even more importantly, sourcing that protein
primarily from plants is your best bet. In fact, limiting protein is
the ONLY lifestyle facter that has been shown to activate all eleven of these
anti-aging pathways!
At a Glance: limiting protein intake to 0.8g/kg body
weight:
Last night, my husband and I had a lovely dinner with some
old friends. During our visit, they joked about how they don't eat very much. I
wish I had thought to tell them right then that reduced calorie intake is
actually a proven mechanism of longevity! It has been heavily documented in
animal studies and shows promise in humans. Eating nutrient-dense,
plant-based foods naturally helps you manage your calorie intake without
feeling deprived.
Dr. Greger’s Anti-Aging 8
To take your health a step further, I highly recommend
looking into Dr. Michael Greger's "Anti-Aging 8"—a specific list of
eight foods and lifestyle habits designed to boost your longevity and keep your
body thriving as you age.
1.Nuts: Beneficial for heart and brain health.
2.Leafy Greens: Support vascular and cognitive
protection.
3.Berries: Help combat inflammation and support
cellular repair.
4.Spermidine: Found in tempeh, mushrooms, and
wheat germ; it aids in cellular repair.
5.Quercetin: Present in onions, apples, and kale; it helps clear senescent cells. These are old cells that aren’t dead, but do us
no good, also called “zombie cells” that promote aging.
7.Intermittent Caloric Restriction: Supports NAD+
levels for cellular energy and DNA repair.
8.Gut Health: Promotes the use of prebiotics (fiber!)
and postbiotics (products of your microbiome) for digestive health.
Your body is designed to heal and thrive when given the
right tools. If you are interested in diving deeper into your own health,
optimizing your protein, or exploring anti-aging nutrition, I would love to
help.
Damien, the farmer who was planting herbs at the JW Marriott Garden, explained that the hotel restaurant uses some veggies they grow here, and all the herbs they use to flavor their cooking, as well as gorgeous, edible flower garnishes.
Ready to feel your best? Contact me today to schedule
a virtual or in-person nutrition and wellness consultation!
Live in Mayfield area? Consider coming one of my upcoming classes!
🎉 Happy Birthday to me! 🎂
I was awake bright and early in Phoenix (thanks to the
2-hour time difference from Cleveland and just pure excitement for the day!)
and instead of tossing and turning in bed, I wanted to share my birthday wish
with all of you.
My absolute passion in life is empowering people to heal themselves and reach their peak wellness. My worldview says our actions are helping God heal us! But no matter what your worldview, I share evidence-based recommendations. It's all about the science!
When thinking about what I want for my birthday, I
realized the best gift would be connecting with and helping more of you!
🎁 My Birthday Request:
If you have a quick moment today, I would be so honored if
you chose to do one (or more!) of the following:
ALL of these MECHANISMS can be DISRUPTED by LIMITING PROTEIN intake to 0.8g/kg body weight. This turns out to be around 45g and 55g for the average woman and man, respectively. See the image below to give you an idea of grams of protein per serving of various plant protein sources.
1. DNA Damage & Repair · Aging begins with accumulated DNA damage.
Top Foods: berries, greens, herbs/spices.
2. Telomere Shortening · Telomeres protect chromosomes but shorten with age.
Top Foods/Lifestyle: plant-rich diet, stress reduction, exercise.
HOW NOT TO AGE research on aging revolves heavily around mTOR (mechanistic Target of Rapamycin), which he often describes as the "aging engine" or the "growth controller" of our cells.
Here is the breakdown of how protein and the slowing of the biological clock go together:
1. The "mTOR" Connection
mTOR is an enzyme that senses the presence of nutrients—specifically protein.
When mTOR is high: The body is in "growth mode" (building muscle, but also potentially speeding up aging and cancer cell proliferation).
When mTOR is low: The body enters "maintenance/repair mode" (autophagy), where it cleans out cellular "junk" and repairs DNA.
The Aging Link: By keeping protein intake moderate (hitting the RDA but not exceeding it), you keep mTOR from staying in high gear, which is a primary mechanism for slowing down the aging process.
2. Animal vs. Plant Protein
This is a huge part of the anti-aging protein message. Animal proteins (meat, dairy, eggs) have a higher concentration of branched-chain amino acids (BCAAs) like leucine.
Leucine is the primary "on switch" for mTOR.
Plant proteins are naturally lower in these specific amino acids, meaning they don't "redline" the aging engine the way animal proteins do.
3. IGF-1 (Insulin-like Growth Factor 1)
Research shows that animal protein consumption increases levels of IGF-1, a growth hormone.
While IGF-1 is great when you’re a growing child, having high levels as an adult is like "putting your foot on the gas pedal" of aging.
It has been linked to increased risk of cancer and a shorter lifespan. Switching to plant-based protein sources helps naturally lower IGF-1 levels to a safer, more "anti-aging" range.
4. Methionine Restriction
Methionine is an amino acid found in high levels in animal products (especially chicken and fish).
Research across many species shows that restricting methionine can significantly extend lifespan.
Since it is difficult to "restrict" an essential amino acid while eating meat, a plant-based diet is the most practical way to achieve methionine restriction naturally.
5. Kidney Health and Longevity
Aging is often accelerated by the decline of organ function. Animal protein causes "hyperfiltration" (the kidneys have to work much harder to process the nitrogen waste), whereas plant protein does not cause this stress. Keeping your kidneys "young" is vital for overall longevity.
