PROBIOTICS AND PROTEIN ISSUE | MARCH/APRIL 2021
FREE
WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN
8 SIGNS THAT YOU NEED
PROBIOTICS, PRONTO! A SCIENTIFIC BREAKTHROUGH:
STRAINS OF PROBIOTICS THAT REDUCE COVID-19 SEVERITY
#STRONGWOMANSPOTLIGHT
DR. CHRISTINE BISHARA PIONEER OF THE GUT-COVID CONNECTION REVEALS HER GO-TO WELLNESS PRACTICE
How Much Protein Do You REALLY Need?
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Top 10 Hacks to Get Your Gut p44 Moving
How To Be The Kind of Woman You Admire p18
Superfood Spotlight on Soy
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LEARN HOW TO NOURISH YOURSELF FROM THE INSIDE OUT
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WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN
Editor in Chief Belinda McCall Certified Holistic Nutritionist and Founder of WomanBeeWell.com For Advertising Inquiries admin@womanbeewell.com use subject line: I WANT TO ADVERTISE WITH WOMANBEEWELL For Guest Post Inquiries admin@womanbeewell.com use subject line: I WANT TO PITCH AN ARTICLE FOR WOMANBEEWELL MAG www.womanbeewell.com
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MEET OUR CONTRIBUTORS Dr. Christine Bishara, M.D. Board Certified, Wellness Expert Founder of FromWithinMedical.com Erica Ziel, Our Movement Specialist Pre and Post-Natal Exercise Specialist Founder of EricaZiel.com Jessica Hendry-Laird Certified Yoga Instructor and Founder of HoneyBeeSweat.com
FIND BRANDS YOU'LL LOVE Sakara .......................................... pg. 3, 11, 33, 34 Hint ............................................... pg. 5 EricaZiel.com ............................ pg. 9, 43, 47 Lil Bucks ....................................... pg. 15 Sun & Swell Foods ................... pg. 16 Rasa ............................................... pg. 56, 64 MindBodyGreen ....................... pg. 17, 23, 25 Health Ade ..................................pg. 26 CarrotsToCarrots.com ......... pg. 36 Martha & Marley Spoon ........ pg. 37 Thrive Market ........................... pg. 42 Droplet ......................................... pg. 48 Tea Drops .................................... pg. 65
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A Note from Our Gutsy Editor March is National Nutrition Month® So... How Much Protein Do You REALLY Need? Great Sources of Plant Protein MINDSET: Realize Your Full Potential with Reflection 8 Signs Your Gut May Need Some Help Featured Article: Probiotics for Gut Health and Mental Health Prebiotics to Feed the Good Bacteria Strains of Probiotics Reduce COVID-19 Symptom Severity 10 Hacks to Get Your Gut Moving with Erica Ziel Strong Woman Spotlight: Dr. Christine Bishara, MD Founder of From Within Medical April is National Soy Foods Month Superfood Spotlight & Recipes Just Enjoy the Benefits of Soy
note from the editor
a note from our gutsy editor Lots of exciting and eye-opening information awaits you in the Probiotic and Protein Issue of WomanBeeWell Magazine! Our main focus is on probiotics (aka- gut bacteria, gut flora, good bacteria) for three big reasons: 1. Gut health is directly linked to mental health. Seriously, DIRECTLY by an important nerve. 2. Gut health is directly linked to immune system health. As Hippocrates said, "All disease begins in the gut." 3. We're featuring a groundbreaking study by Dr. Christine Bishara, MD (who also happens to be our Strong Woman Spotlight for this issue) that links certain strains of probiotics to decreased severity of COVID-19 symptoms. This is a HUGE DEAL ladies! Of course we tell you how you can get all these probiotics to boost your health too.
March is National Nutrition Month and we are highlighting protein, plant proteins in particular. We're setting the record straight on how much protein you actually need daily. ®
April is National Soy Foods Month and soy happens to be an excellent plant protein. We feature some delicious soy-centric recipes. Finally, I'm thrilled to welcome our first guest contributor, Jessica Hendry-Laird of HoneyBeeSweat.com, as she talks about the power of reflection to realize your true potential. Enjoy!
Belinda Belinda McCall of WomanBeeWell
FOUNDER AND EDITOR-IN-CHIEF 8
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this month is...
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SO... HOW MUCH PROTEIN DO YOU
REALLY NEED? By Belinda McCall
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Tell anyone that you are plant-based, pescatarian, vegetarian, or vegan, and get ready to answer the question:
How do get enough protein?! With many popular diets including Atkins, Paleo, and Keto that heavily focus on protein intake, it's no wonder everyone is wondering where us plant-lovers get our protein from. Let's get two things clear right now: 1. Animal protein isn't the only protein in the world. 2. We are so far from being protein deficient that it's ridiculous! NOMADIC
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PROTEIN IS ESSENTIAL... BUT HOW MUCH REALLY? We can all agree that protein plays a major role in the body. Not only does it enable you to build muscle, but it's also used to make organs, skin, hormones, and even all-important neurotransmitters that make it possible for your body to function and move. You need protein for their amino acids. Your body makes some of the needed amino acids to function, but not all of them. The ones we don't make are called "essential amino acids". Most animal proteins, including fish, dairy, and eggs, provide all essential amino acids and are called "complete proteins" for this reason. There are also complete plant-proteins! We focus on 90%+ plant-based nutrition for optimal wellness, so it's important to know these sources. (listed on the next page!)
The DRI (Dietary Reference Intake) 0.36 grams of protein per pound of body weight. For example, if I weigh 140lbs, then I generally need around 50 grams of protein daily. The DRI is a general recommendation. It is important to pay attention to how you actually feel on a daily basis. You may need more or less protein depending on your level of daily activity. Just like I don't enjoy calorie counting, I don't enjoy counting the grams of protein I consume to make sure I hit a recommended target. I just pay attention to how I feel and adjust accordingly to keep myself feeling great!
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GREAT SOURCES OF PLANT PROTEIN *Edamame (Soybeans) *Tofu
17 grams per cup 10 grams per 1/2 cup
*Soy Milk
8 grams per cup
*Tempeh
31 grams per cup
Lentils
18 grams per cup
Seitan
17 grams per 2.5 oz.
Chickpeas Black Beans (and Other) Green Peas *Spirulina Nutritional Yeast Spelt (cooked) *Buckwheat (cooked)
15 grams per cup 8+ grams per 1/2 cup 8 grams per cup 4 grams per tablespoon 9 grams per 2 tablespoons 11 grams per cup 6 grams per cup
*Hempseed
9.5 grams per 3 tbsp.
*Amaranth
7 grams for 1/4 cup
*Quinoa
8 grams per cup
Oatmeal (cooked)
6 grams per cup
*Chia Seeds Wild Rice Nut Butters
4.7 grams per 1 ounce 24 grams per 1 cup 7-8 grams per 2 tablespoons *indicates a Complete Protein
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mindset
Realize Your Full Potential with Reflection BY JESSICA HENDRY-LAIRD
Have you ever seen another woman walking by and felt a little wish deep in your gut like, She is radiating confidence and looks so fierce! I wish I could walk around like that too. (queue looong sigh) Has that ever happened to you? Has it caused you to stop whatever you’re doing and do a double-take? If you answered yes, then you’ve experienced the beginning of a powerful reflection! Read on. I promise that these words will completely change the way you see others and, more importantly, yourself. 18
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What the Heck is Reflection Anyway?
What if I told you that the beauty and glow you see in other women actually exists inside of you too? What you see in these women is a reflection of your own true potential. That’s right! Read it again. This will change your life. Noticing your reflection through others is a calling to your own power. It is a light of reassurance that you have the power to harness your true potential and make some real magic happen! The universe mirrors exactly you at any given moment in time.
The concept of reflection is simple. What you see in others, may it be good or not so good, is a reflection of yourself or where you are in your life at that very moment. It may even be where you stand in a certain situation that you are currently navigating. Reflection is also known as “mirroring”. The universe mirrors exactly you at any given moment in time. If you take notice, it can help you to see where you are, where you want to go, and all the potential that lies within you.
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Reflect and Recognize Your Inner Power
Reflection is a mindfulness tool that can help you see yourself in a different light. It has the power to elevate you with a gentle reminder that all you need is already within you.
You just have to listen to your gut feelings, know, embody, and harness your true potential. Step into your light! Reflection prompts you to recognize the powerhouse of a feminine soul that dwells within you. It asks you to acknowledge her, appreciate her, and let her shine! Once you start using the power of reflection, you experience the revelation that you, in fact, can do anything with her leading the way.
Don't Dismiss an Opportunity to Reflect
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Opportunities for these reflection revelations can happen in the midst of ever-flowing thoughts and throughout your busy day. They are like little cues from the universe saying, Hey! I see you there, you are amazing, and you are doing great!
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When that woman walking by catches your eye, don’t just dismiss it. This is an opportunity! Reflection asks you to pause and elaborate on the thought. Ask yourself: What am I seeing in her that is being called out in me?
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If something comes to mind, great! If not, don’t force it. It will eventually come to you. With practice, you will begin to notice these opportunities more frequently. Then all of a sudden, you will begin to recognize your potential, harness it, and step into your power. You will radiate that same beauty and confidence that you saw in someone else.
Start Reflecting Now!
A great way to practice reflection right now is to look at someone around you. What do you love about them? What are their strengths? Know that these are yours too. Think of someone that you look up to. Why do you admire them? What attracts you to them? Know that you possess these qualities too. These are the qualities of your true potential waiting to be tapped into. WOMANBEEWELL
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Allow this to be a practice. Be mindful of what comes up, without judgment. Truly just acknowledge it. Allow yourself to get used to the fact that everything you need is already within you and that you are in the learning stages of tapping into this resource. Follow your intuition and trust your gut instinct. Soon enough, you will be basking in the glow of your own realized potential and radiating confidence as you walk down the street. You may even notice another woman doing a double-take as you walk by because you will be reflecting her true potential right back to her. Author: Jessica Hendry-Laird Editor: Belinda McCall
Jessica is a Wellness Leader, Barre Instructor, RYT 500, and the Founder of Honey Bee Sweat Virtual Barre & Wellness Studio. She specializes in helping creative women bridge the gap between business and wellness so they can achieve more balance and success. Sign up for her free ebook "Wellness that Works" and learn more on her website: https://www.honeybeesweat.com/ 22
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I admire Shannon because she’s battled her own demons— overcoming depression, drug addiction, and an eating disorder—and has emerged with an enthusiasm for life, a belief in herself, and a passion for helping others identify and pursue what they truly want. — Lori Deshene
MEET THE INSTRUCTOR Shannon Kaiser is a bestselling author of three books: Find Your Happy, Find Your Happy Daily Mantras, and Adventures for Your Soul. She's a well-known happiness expert and appears regularly on AM Northwest and Huff Post Live. Named among the “Top 100 Women to Watch in Wellness” by mindbodygreen for her award-winning self-help blog, Play With The World, Shannon has helped thousands of people all across the world connect to their true self and unapologetically live their authentic purpose.
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8 SIGNS YOUR GUT MAY NEED SOME HELP by Belinda McCall
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DIGESTIVE ISSUES Symptoms like bloating, diarrhea, and constipation can all mean that your gut is having a hard time processing food and moving it along your digestive tract. SKIN PROBLEMS An inflamed gut may leak out certain proteins that can irritate skin and cause issues like eczema. VAGINAL INFECTIONS Your gut and vagina also have an axis of communication. A healthy gut can promote a healthy vagina. LOW IMMUNITY Gut health is linked to immune health. An unhealthy gut can lead to chronic inflammation and improper immune system function.
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Sources: https://yourdaye.com/vitals/womens-health/link-between-your-bowels-and-vaginal-microbiome https://www.healthline.com/health/gut-health#signs-and-symptoms https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448089/
MOODY AND ANXIOUS Your gut is connected to your brain via the vagus nerve and produces serotonin, which is linked to mood. If your gut isn't happy, it's likely that you aren't either. WEIGHT CHANGES Your gut plays a role in balancing blood sugar and absorbing nutrients. If either is affected, you may have changes in weight. CHRONIC FATIGUE This can be linked to low serotonin levels affecting sleep, as well as poor absorption of nutrients. FOOD INTOLERANCE You may have difficulty digesting certain foods and experience the symptoms listed in #1. If you have any of these symptoms, go to page 27!
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featured article
GUT HEALTH + MENTAL HEALTH
PROBIOTICS BY BELINDA MCCALL
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PROBIOTICS
For Gut Health & Mental Health Let’s get right to it… do you poop everyday? How about twice a day? Until about 5 years ago, my answers to both of those questions were “no”. Nobody told me that I was supposed to “go” everyday, up to three times a day. The last time a doc asked me how often I had a bowel movement was when I was a kid. And even then, my answer was “I usually go every other day”. Years later when my doc asked me and I gave her the same answer, she said, “So how long have you experienced constipation?” My jaw dropped and I said, “Wait… WHAT? I’m constipated?! I’ve been going like this for as long as I can remember!” She made it clear that I needed to get my gut back in order. Now there’s growing evidence that your gut health can even have a direct effect on your immune system and mental health too! All important reasons to keep reading and to get moving! 28
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Probiotics Don't Just Make Your Gut Happy
What Can They Do For Your Gut Health?
The health of your gut can have an extreme impact on your overall digestive health and yes, your mental health. Connections between the gut and the rest of the body are being studied now more than ever.
The topic of poo can be a bit taboo, but if you’ve ever experienced any of these unpleasant conditions, you know first-hand how it can impact your mood and quality of life.
Let’s take a look at what probiotics are, how they impact your overall health and mental health in particular. We’ll also take a look at which foods naturally contain probiotics.
What Are Probiotics? Lactobacillus acidophilus and Bifidobacterium bifidum are just two of the over 500 species of bacteria that can benefit your gut.
Prevent or Reduce Diarrhea Having such a sudden and inconvenient issue like diarrhea can not only put a damper on your day, but also cause embarrassment and stress. If you’re dealing with chronic bouts of diarrhea, it can really have a negative effect on your quality of life. Probiotics have the power to get you relief. Studies have shown that probiotics can reduce the duration of symptoms by one day.
To put it simply, probiotics are bacteria that have a positive effect on the body. You’ll often hear them called gut flora, intestinal flora, or good bacteria but to be honest, they’re better than good, they are powerful, beneficial, and amazing! Everyone has a particular gut constitution unique to them, but it is evident that probiotics play a serious role in overall health and wellness.
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Stop Constipation So you may be wondering how probiotics can stop the runs AND get you moving… counter-intuitive, right? Maybe not! Constipation and diarrhea can stem from a variety of factors. For example, hydration issues coupled with the overpopulation of non-beneficial bacteria in your gut can cause either one of these unpleasant symptoms.
The key here is to get your system back in balance with beneficial bacteria from probiotics.
Reduce the Symptoms of IBS Positive results have been discovered in connection with probiotics and Irritable Bowel Syndrome (IBS). Many studies have resulted in participants with IBS experiencing a significant decrease in abdominal pain/discomfort. They also had improvement in symptoms of bloating, the passage of gas, less straining to go, and better bowel emptying. Read more about the study here. 30
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The Beautiful GutBrain Connection I’ve never met a person suffering from diarrhea, constipation, or other intestinal issues to be particularly happy, but it’s so much more than just being cranky about these symptoms. There is a real connection between your gut and your brain. Let me introduce you to the vagus nerve.
If you keep your gut happy, your vagus nerve is happy. And if your vagus nerve is happy, then SO ARE YOU!
What Happens In Vagus... Actually, the vagus nerve is just one of the connections between your GI tract and brain, but it’s a big one! It is the main part of the parasympathetic nervous system, the one you don’t purposefully control. This means it affects things like your immune response, digestion, and heart rate. Now here’s where it gets really interesting. The vagus nerve is not a one-way street, it is bi-directional. So it can give signals and receive them too. Studies have shown that stimulating your vagus nerve in the gut with good bacteria can have a beneficial effect on mood and anxiety. It can help reduce the risk and levels of depression and post-traumatic stress disorder. Increased activity of the vagus nerve can also have a beneficial effect on other mood and anxiety disorders. And why is that? Because it’s all connected! If you keep your gut happy, your vagus nerve is happy. And if your vagus nerve is happy, then so are you! WOMANBEEWELL
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Get Me Those Probiotics, Pronto! With its increasing popularity over the past few years, many probiotic supplements are now on the market. It is important to take a look at the contents of each one because there are different strains of beneficial bacteria that may be in each particular supplement. Tips from Dr. Christine Bishara of From Within Medical: Regarding probiotics, my recommendation, first and foremost is a prebiotic in the form of plant-based foods. (see pg. 35). The fiber from plantbased foods helps your good gut bacteria grow and thrive. Regarding supplementing with an actual probiotic, you want to make sure it contains the two most beneficial strains: lactobacillus and of course Bifidobacterium, which is what we studied to be protective against COVID-19 since it regulates the immune pathways that COVID is affecting.
Natural Sources of Probiotics Probiotics don’t have to come from a supplement. They exist naturally in food. Here are common foods that contain beneficial probiotics. • Yogurt: Stoneyfield Organic is a fave • Kefir: we love Lifeway Kefir • Kombucha: Health-Ade is our jam • Kimchi: Mother-In-Laws Kimchi rocks • Sauerkraut: we're crazy for Wildbrine
Read More About Dr. Christine Bishara's Groundbreaking Study: Probiotics Reduce the Severity of COVID-19 Symptoms
• Miso: Try Hikari Organic Miso
So get your prebiotics, probiotics, and GET GUT-HAPPY ALREADY!
Live Probiotic Blend - 10 billion bacterial cells, including L. Acidophilus, B. Bifidum, B. Lactis and B. Longum Yacon Root - Gut-nourishing plant fiber. Research has found that bifidobacteria and lactobacilli— both components of our probiotic blend—particularly thrive on yacon root! Raw Dark Cacao - Potent source of antioxidants to fight free radical damage, inflammation and signs of aging Coconut Sugar - A clean, natural sweetener that’s low on the glycemic index, so it won’t cause unhealthy blood sugar spikes
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PREBIOTICS
FEED THE GOOD BACTERIA Probiotics are bacteria, so they need food to survive and multiply. They depend on nourishment gleaned from food that is not digested in the stomach and small intestine. Those indigestible foods are prebiotics; foods that serve as energy sources for good bacteria. Examples of prebiotics are: Onions Bananas Asparagus
Oats Apples Wheat Bran
Sunchoke Radishes Cabbage
Chicory Root Leeks Dandelion Greens
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dinner ready under 15 minutes
GROUNDBREAKING Strains of Probiotics Reduce COVID-19 Symptom Severity Highlight by Belinda McCall Research provided by Dr. Christine Bishara, MD
When COVID-19 officially became a global pandemic, everyone started hoarding toilet paper, antibacterial wipes, and hand sanitizer for good reason. While that was happening, Dr. Christine Bishara, the featured woman in our “Strong Woman Spotlight” for this month, was performing groundbreaking research. She set out to discover why younger populations (under age 10) were being less affected by the virus while populations that are over the age of 65, have diabetes, insulin resistance, or are obese (body mass index, or BMI, of over 30) were experiencing severe life-threatening symptoms. 38
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HIPPOCRATES
"ALL DISEASE BEGINS IN THE GUT." Gut health is linked to immune health. An unhealthy gut can lead to chronic inflammation and improper immune system function.
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PROBIOTIC STUDY
SUMMARY OF THE FINDINGS
Dr. Bishara recently published the full results of her research in the American Journal of Translational Medicine. Here is a summary of her findings:
The groups at greatest risk for severe symptoms had conditions that are linked to chronic inflammation. There is growing evidence that inflammation is regulated by your immune system, which is affected by gut health and the good bacteria that are in your gut. 40
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Children under the age of 10 have significantly greater concentrations of the beneficial Bifidobacterium than adults. Bifidobacterium contributes to a healthy immune system.
Taking a probiotic supplement with Bifidobacterium can help improve certain medical conditions linked to chronic inflammation, as well as reduce and prevent severe symptoms of COVID-19.
Source: https://fromwithinmedical.com/wp-content/uploads/2020/09/gut-covid-article-PDF.pdf
2021
LOOKING TO THE PAST FOR A HEALTHY FUTURE It’s amazing how medicine is starting to take a look back at old wisdom to discover the connections between our gut health, mental health, and immune system reactions. Hippocrates and Dr. Bishara share life-saving wisdom with the world. While you may not be stocking up on toilet paper anymore, you most certainly want to get a probiotic that contains Bifidobacterium, pronto! Check out our top 3 probiotic picks that contain Bifidobacterium. Click on any of these images to get your immune-boosting, mood-supporting, and life-saving probiotics!
Garden of Life Dr. Formulated Probiotics: Once Daily Women’s (available at ThriveMarket)
Wellmade by ThriveMarket: Women’s Daily Probiotic
*This content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health care provider with any questions you have regarding your health, medical
MindBodyGreen Probiotic+
conditions, and supplements. WOMANBEEWELL
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TOP 10 HACKS TO GET YOUR GUT MOVING Gut function is so important for the overall health of your body. There is a big correlation between your gut function and your brain function. If you have a sluggish gut, try introducing some of these healthy tips to your gut and see how it feels. Remember to always listen to your body, what is it telling you?
-Erica Ziel
Erica Ziel has a holistic approach to physical health, particularly core health. She knows that it’s not just about abs, you’ve got to go deeper than that!
"health starts in the gut" In this episode of her Core Connections Podcast, Erica gets right to the point with her Top 10 Ways to get your gut moving. Read on for Erica's top tips!
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HYDRATE YOURSELF
If you are dehydrated, your gut isn't hydrated enough to keep things moving.
DRINK YOUR GREENS
Incorporate green juices into your daily routine for a boost in nutritious hydration.
EAT THOSE VEGGIES
There are amazing benefits when you eat veggies for overall body nourishment.
FIBER ATTENTION
Start paying attention to what fibrous foods, like broccoli, are doing to your body.
EAT HEALTHY FATS
Fat is better than fiber when it comes to smooth gut movement. WOMANBEEWELL
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EAT PREBIOTICS
Prebiotics feed good bacteria in your gut. From root veggies, apples, and more.
GET PROBIOTICS
Through yogurt or kefir, sauerkraut, kimchi, kombucha, miso and other fermented foods.
MOVE YOUR BODY
The more sedentary you are, the more likely it is that you will be constipated.
REDUCE STRESS
Stress can cause your gut to either flow looser or become more constipated.
INTERMITTENT FASTING
It is essential to let your gut take a break to minimize stress.
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DR. CHRISTINE BISHARA, M.D.
Optimal health is achieved when you are empowered with the knowledge and tools for success.
Strong Woman
strong woman spotlight
DOCTOR CHRISTINE BISHARA
PIONEER OF THE GUT-COVID CONNECTION interview by Belinda McCall
Dr. Christine Bishara is the founder of From Within Medical, a medical wellness practice that places emphasis on the mind-body and gut-brain axis to prevent and manage disease. She caught my attention when she published her study on which probiotics can help decrease the severity of COVID-19 symptoms. I caught up with Dr. Bishara to find out more about how and why she helps women achieve optimum health. 50
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Dr. Bishara giving one of her patients an IV immune boost with Glutathione- the most powerful antioxidant our body makes.
The anti-oxidant scanner Dr. Bishara uses in her office to check for antioxidant levels which are crucial in fighting off disease-causing free radicals.
We chose to highlight Dr. Bishara in this issue for her pioneering work regarding the gut-COVID connection and also her ongoing work to empower women to achieve their unique wellness goals. Of course, she also has an inspirational story to share! BELINDA: SO LET'S JUMP RIGHT INTO THIS... HOW DO YOU SUPPORT WOMEN'S WELLNESS ?
DR. BISHARA: Women are givers and always put others first, sometimes neglecting their own health. My passion is to help women prioritize their health through prevention and wellness and in particular, gut-brain health, as I believe it is the key to feeling your best AND looking your best. B: CAN YOU TELL ME MORE ABOUT HOW YOU WORK WITH WOMEN TO OPTIMIZE THEIR GUT-BRAIN HEALTH?
DR. BISHARA: Sure! My wellness and weight loss evaluations are multidimensional and highly customized for each person.
I focus on overall nutritional status while looking for any deficiencies that might affect gut health and increase the risk of developing chronic conditions. My exams are unique for each person. Many times they take over an hour to complete because I utilize my 20+ years of practicing internal medicine while incorporating my integrative training to understand my patients' health status. I give natural supplements and recommend lifestyle changes that decrease the risk of developing chronic illness while optimizing the gut-brain axis. I also perform a detailed gut-brain assessment to tap into factors that may be affecting our overall health. This includes gut and mental health, as well as cognitive function. WOMANBEEWELL
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DR. CHRISTINE BISHARA, MD
It's a powerful thing when women draw strength from one another.
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B: WHY IS IT IMPORTANT FOR YOU TO SUPPORT WOMEN ON THEIR WELLNESS PATHS?
DR. BISHARA: It's a powerful thing when women draw strength from one another. How many times have you had a female friend uplift and encourage you? I know I've experienced it many times. While we are all on different paths and at different points in our lives, supporting one another is the most empowering thing we can do for each other.
"... as an overweight teen, I lost 70 pounds. It was then that I knew I wanted to be a doctor..."
B: WHEN DID YOU DISCOVER THAT YOU WANTED TO BE A DOCTOR? WHAT EVENTS IN YOUR OWN LIFE INSPIRED YOU TO CREATE YOUR PRACTICE , FROM WITHIN MEDICAL?
DR. BISHARA: Ever since I was a teenager, health, especially nutritional health was always something I was passionate about. This was solidified when as an overweight teen, I lost 70 pounds.
We are each unique and so are our nutritional needs. Now more than ever, there is evidence pointing to the gut-brain axis playing a much bigger role in overall health than we have ever realized.
It was then that I knew I wanted to be a doctor after seeing the difference it made in me physically, but more importantly, psychologically. Wellness and weight loss are not just about diet but encompass many factors that are often not adequately addressed.
My recently published a research study on the role of the gut and COVID that highlights this important link not only between our gut and immune system, but our gut and mental well-being. WOMANBEEWELL
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B: WE ALL FACE CHALLENGES THROUGHOUT LIFE. WHAT WERE THE CHALLENGES OR SETBACKS YOU FACED WHEN STARTING OUT? HOW DID YOU OVERCOME THEM?
When I first started my practice, I was expecting instant success, but that rarely happens. Success never follows a linear path. There are many forks in the road and a lot of moving parts, so be prepared for the ups and downs. Keep this mindset and you will emerge triumphantly.
"Had I listened to my critics, I would not be where I am today." There will always be someone who is critical of you or the work you're doing. Most of the time what they have to say is 99% opinion. Without the experience or expertise to back it up, it’s just talk designed to make you second guess yourself. There is a difference between constructive advice and criticism. It's important to differentiate the two. Had I listened to my critics, I would not be where I am today. B: You are so right! The road to success is never straight and it never looks the way you expect. Thank you for sharing that wisdom with us. B: WHAT IS ONE PART OF YOUR OWN WELLNESS ROUTINE THAT YOU WOULD RECOMMEND OTHER WOMEN TO TRY?
DR. BISHARA: Definitely without a doubtIntermittent fasting! It is a great way to give your gut time to rest so it can focus on other functions besides digesting food. Learn more from Dr. Bishara on intermittent fasting here 54
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DR. BISHARA LEAVES YOU WITH THIS:
"You are different and unique. There is no one else like you with the same gifts, talents, or perspective. Use that to propel you forward, knowing no one else can do what you can do." WOMANBEEWELL
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GET BOOSTED
this month is...
Learn more about the health NATIONAL SOY benefits this superfood offers and delicious (not boring at all!) FOODS MONTH ways to enjoy it!
superfood spotlight
SUPERFOOD SOY
Soy foods have come such a long way in the past few years! Not only is it a complete plant protein that gives you all the essential amino acids, but it is a multi-meal dynamo!
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2021
Just Enjoy the Benefits of Soy BY BELINDA MCCALL
If you haven't been a long-time friend of soy, now is a great time to get acquainted! Below are a few of the benefits you may encounter by adding soy to your meals:
Reduced risk of heart disease Lowered blood pressure Reduced risk of breast cancer Improvement in cholesterol levels Blood sugar regulation Improvement in bone health Fertility improvement Reduction of menopausal symptoms With all the potential benefits, why wouldn't you want to include soy in your daily intake? I know that there has been discussion of other symptoms like increased cancer risk and interference with thyroid function, but neither of these have been scientifically proven to be true. As with any other food that you consume, soy is best consumed in moderation with a variety of other colorful and delicious plant-based foods. Sources: https://www.healthline.com/nutrition/is-soy-bad-for-you https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6141627/ 59
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2021
superfood recipes
SOY-CENTRIC RECIPES DELICIOUS WAYS TO GET THIS SUPERFOOD INTO YOUR BELLY
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SUSHI-STYLE GREENS WITH CRISPY TOFU
Get a double-dose of superfood soy with this green sushi-style salad that features crispy tofu and steamed bright edamame. Chopsticks are optional! Recipe Serves: 4 | Prep Time: 20 Minutes | Cook Time: 10 Minutes Ingredients:
Instructions:
•1 cup (250g) sushi rice
1. Boil the rice according to the instructions on the
•1 tbsp. rice vinegar
package. Stir in the rice vinegar and allow to cool to
•2 cups (375g) natural tofu
room temperature.
•1 tbsp. sesame oil
2. In the meantime, drain the tofu. Cover a bowl with a
•1 inch (3 cm) ginger, grated
clean tea towel and crumble the tofu above it. Press
•2 tbsp. soy sauce
out as much moisture as possible squeezing the tea
•4 baby cucumbers, sliced
towel.
•few slices nori •5/8 cup (125g) seaweed salad •1 ¼ cup (200g) edamame beans
3. Heat the sesame oil in a wok and stir-fry the tofu for 5 minutes on medium heat. 4. Next, add in the ginger and soy sauce. Stir-fry for 5-7 minutes. Season with salt and salt.
DID YOU TOTALLY NAIL THIS RECIPE?! share a photo of yourself enjoying any recipe from this issue and use hashtag #iamwomanbeewell tag us @WomanBeeWell to be featured in our story feed!
5. Meanwhile, cut the cucumber into slices and cut the nori into pieces. 6. To serve, divide the rice between bowls and then the tofu, cucumber, nori, seaweed salad, and soybeans. Serve with extra soy sauce.
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SATAY TEMPEH SKEWERS WITH PURPLE CABBAGE SLAW
This is a delicious plant-based twist on one of my favorite Thai appetizers. Enjoy! Recipe Serves: 4 | Prep: Overnight | Cook Time: 20 Minutes Ingredients
Instructions:
•14 oz. (400g) natural tempeh
1. Cut the tempeh into 32 even cubes.
For the Marinade:
2. Mix all the marinade ingredients in a bowl.
•¼ cup (45g) crunchy peanut butter
Add the tempeh to the marinade and stir until
•3 tbsp. coconut milk (more if required)
all cubes are covered. Cover the dish or place
•1 tbsp. sesame oil
in an airtight container and store in the fridge
•1 tbsp. lime juice
overnight (or a least 1-2 hours).
•1 tbsp. tamari (or soy sauce)
3. Preheat the oven to 350F (180C).
•1 tbsp. honey
4. Thread the marinated tempeh on skewers (4
•1 tsp. chili paste
cubes on each), then place on a baking sheet
•1 tsp. ginger, grated
and bake for 20-25 mins checking to prevent
For the Slaw:
burning. Save the rest of the marinade for
•300g red cabbage, shredded
serving.
•1 tbsp. Sesame oil
5. Mix all the slaw ingredients and season with
•1 tsp. honey
salt and pepper, then mix well and set aside.
•1 tbsp. lime juice
6. Once tempeh is ready, serve 2 skewers per
•2 tsp. ginger, grated
person with a drizzle of the leftover sauce,
•sesame seeds, to serve
alongside the Asian slaw. Sprinkle with sesame seeds to serve.
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2021
TEMPEH BOLOGNESE
Time to spice up that penne pasta! This tempeh bolognese gives you all the flavor of a traditional bolognese, but with the added health benefits of soy. Enjoy!
Recipe Serves: 4 | Prep Time: 10 Minutes | Cook Time: 45 Minutes Ingredients:
Instructions:
•8 oz. penne, uncooked
1. Cook pasta according to instructions on the packaging.
•1 tbsp. olive oil
2. Heat olive oil over medium-high heat in a large pan.
•3 cloves garlic, minced
Add garlic and onion and sauté until fragrant, for about
•1 medium onion, chopped
3-4 minutes. Add in bell pepper and crumbled tempeh
•1 red bell pepper, chopped
and sauté for another 5 minutes.
•7 oz. (200g) tempeh, crumbled
3. Reduce heat to medium-low and add chopped
•14 oz. (400g) can chopped tomatoes
tomatoes, tomato puree, vinegar and mixed herbs –
•2 tbsp. tomato puree
season with salt and pepper. Bring to boil and let it
•1 tbsp. apple vinegar
simmer for 5-6 minutes or until heated through.
•1 tsp. mixed Italian herbs •fresh basil, for serving
4. To serve, divide pasta and Bolognese between plates and garnish with basil.
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SHOP NOW
WELLNESS IS NOT SIMPLY THE ABSENCE OF SICKNESS
WWW.WOMANBEEWELL.COM
WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN. We hope you've enjoyed this issue of WomanBeeWell Magazine! Don't forget to follow us on our socials. Our goal is to support and help each woman discover her unique wellness through nutrition, mindset, and movement.
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