October Newsletter

Fall is officially here. This week the weather shifted from triple digit heat to foggy mornings in Sonoma County. I find myself watching the leaves fall from the trees in my garden, cooking more soup, slowing down with evening walks and going to bed earlier. As the seasons change, I like to get back to the basics when it comes to my health and wellness. And step one is always gut health.?

The gut and immune system are intricately connected - it is estimated that 70% of your immune system is located in your gut. One of the ways the gut influences immunity is through the gut-associated lymphoid tissue (GALT). This is a special part of your immune system that constantly monitors what’s happening in your digestive tract. It helps distinguish between harmful pathogens and supportive elements, like food to be digested. This is why a healthy gut is key to a strong, resilient immune system.?

Think of your gut as a garden (garden queen over here). It requires balance, with beneficial species thriving and no “weeds” taking over. Here are some easy ways to nurture it:

1. Feed Your Gut With Prebiotics: Focus on fiber rich foods like garlic, onion, whole grains, apple, asparagus & bananas. Check out the Stewed Apple Pectin Recipe below which is a simple and delicious way to nourish your microbiome. Food is medicine.
2. Weed out unwanted species by reducing sugar, alcohol and processed foods. Junk food can promote the growth of less beneficial microbes, disrupting the balance of your microbiome.
3. Add in Fermented Foods: These are natural probiotics that help replenish your gut’s healthy bacteria. Fermented foods like sauerkraut, kimchi, miso, and yogurt are great options.

Start small, stay consistent.

In good (gut) health,

Lauren

[Seasonal Produce Guide] October

October produce is showing off this month.

I love the shifting of the seasons as it brings in a new batch of nutrient dense, affordable and delicious fruit and vegetables to begin to incorporate into your daily life. Be sure to screenshot this graphic for your next grocery store visit.

Choosing in season produce has numerous health benefits and supports your local community, environment and economy.

[Go Play in the Dirt Podcast] Balancing Your Microbiome

Your microbiome is one of the most complex ecosystems on earth.

It plays a huge role not only in digestion but also in immune health. A balanced microbiome helps your immune system function at its best by protecting you from harmful invaders and supporting overall wellness.

In this episode, we chat about simple ways to balance the microbiome and explore how this balance strengthens your immune system. Listen Here.

[Recipe] Stewed Apples: The Gut-Friendly Recipe To Nourish Your Microbiome

Stewed apples are not only a delicious and comforting dish, but they also pack a punch when it comes to supporting your gut health. Cooking apples helps release apple pectin—a powerful prebiotic that can do wonders for your microbiome. ?

This simple recipe is a go to in my household in the fall, when apples are in season. It is a great example of using food as medicine to support your gut microbiome. Nourishing, affordable and delicious - recipe here.