Category: Immune Health

30 Plant Foods to Transform Your Health

By Brianna Manginelli, MS, CNS, LDN, DSS – Fusion Certified Functional Health Nutritionist & Health Coach

It is no secret that the microorganisms living in our gut play a crucial role in our overall health, influencing everything from our digestion and immune system to our mood and brain function. In fact, there are between 10 and 100 times MORE microbes than human cells in our body, and approximately 70% of our immune system lies within our digestive tract.

Research shows that “diet has the most powerful influence on gut microbial communities in healthy human subjects.” The majority of the Standard American Diet (SAD) is of limited or no benefit to the microbiota in the lower gut.

Since most of the SAD diet consists of refined carbohydrates, it is readily absorbed in the upper part of the GI tract, leaving minimal amounts of minerals, vitamins and other necessary nutrients available for our microbiome.

Constipation is an issue many people struggle with on a daily basis. Part of our treatment approach is to prescribe personalized dietary modifications including a decreased intake of refined carbohydrates and the addition of 30 plant foods weekly. We have noticed that this has changed patients’ microbiome in a beneficial way.

Click Here for Your 30 Plant Food Weekly Tracker

As an example, my patient had been having difficulty with constipation. Her microbiome began to shift after prescribing a decrease in refined carbohydrates and adding 30 plant foods weekly.

The increase in fiber (from the plant food consumption), various phytonutrients feeding the beneficial species residing in her gut and structured water obtained from these plant foods began to “wake up” her digestive system to function the way it was designed.

Keep in mind that increased fiber and plant food consumption is not appropriate for everyone, depending on where they are in their healing journey. Always consult with a health and nutrition specialist for customized treatment if you are experiencing digestive dysfunction.

Below, I’ll explain how and why to incorporate 30+ plant foods into your weekly routine to significantly improve the diversity and health of your microbiome.

Gut and Immune Health

Eating 30 or more plant foods per week provides a variety of phytochemicals, polyphenols and other bioactive compounds that can inhibit the growth of pathogenic bacteria while promoting beneficial bacteria growth, provide anti-inflammatory benefits, improve gut-barrier function, and aid in the production of beneficial metabolites such as butyrate, acetate and propionate to name a few.

Mental Health

In addition to improved digestive and immune health, a healthy microbiome has been linked to improved mental health outcomes, including:

1. Reduced symptoms of depression and anxiety: A study published in the journal Psychosomatic Medicine found that patients with depression had improved symptoms after receiving a fecal microbiota transplant (FMT) (2).

Research published in the journal Neurogastroenterology and Motility found that individuals with irritable bowel syndrome (IBS) experienced reduced anxiety symptoms after receiving FMT (3).

2. Improved cognitive function: A study published in the journal Neurology found that older adults with higher levels of certain gut bacteria had improved cognitive function and reduced risk of dementia (4).

3. Increased production of neurotransmitters: The gut microbiome produces neurotransmitters such as serotonin and dopamine, which are essential for mood regulation.

Five Tips to Build 30+ Plant-Based Foods into Your Diet:

Vegan tacos with baked chickpeas, avocado, sauce and vegetables.

1. Start your day with a savory/plant-rich breakfast: Incorporate leafy greens, cruciferous vegetables, fruits, nuts and seeds into your breakfast routine.

2. Eat various colorful vegetables: Aim for at least 5 servings of different colored vegetables each day. EAT A RAINBOW!

3. SPICE IT UP! Fresh herbs and spices count toward your 30. The more variety of herbs and flavors, the better!

4. Incorporate legumes into your meals, if you tolerate them. Legumes are rich in prebiotic fiber and can be added to soups, salads, and stir-fries.

5. Emphasize eating WHOLE FOODS and plant-rich dishes, which can account for 6+ plant foods in one meal. Think salads topped with legumes/fruits/nuts/seeds, vegetable medley soups with fresh herbs and spices, creative smoothies and stir-fry with fresh herbs and seeds.

The Best Plant Foods to Improve Your Microbiome

Prebiotic-rich foods: Asparagus, bananas and plantains, onions, garlic

Fermented foods: Sauerkraut, kimchi, miso, olives, pickles

Fiber-rich foods: leafy greens, berries, legumes, nuts/seeds

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts, cabbage

Polyphenol-rich foods: dark chocolate, green tea, berries, pomegranate, cranberry

Omega-3 fatty acid-rich foods: flax and chia seeds

Herbs and spices: ginger, turmeric, cilantro, parsley, cumin, fennel, oregano, thyme, rosemary, dill & more!

Recipe: Try my favorite Brussels Sprouts salad

Click Here for Your 30 Plant Food Weekly Tracker

Using Plant-Based Foods as Medicine for your Gut

As a functional medicine nutritionist, I am passionate about the incredible impact that a diverse, plant-based diet can have on our gut health, immune function and mental well-being. By incorporating 30 or more plant foods into your weekly routine, you nourish your body with essential nutrients and foster a thriving and balanced microbiome.

This simple yet powerful dietary shift can improve digestion, immunity, and even cognitive function. I invite you to take the first step on this transformative journey today. Don’t forget to download your 30 Plant Food Weekly Tracker to start your journey to improved health and wellness TODAY!

About Functional Nutritionist & Certified Health Coach Brianna Manginelli

Brianna is a certified functional nutritionist at Fusion Integrative & Functional Medicine in Marlboro, NJ. She specializes in working with people managing medical conditions or seeking to optimize their health using whole foods, nutraceuticals and other integrative modalities. To learn more or speak with Brianna, call 732-631-4410 or email her directly at brianna@fusionifm.com.

This article is for informational purposes only and should not be used in place of an individualized healthcare visit.

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**Supporting Research Articles:**

1. **Suez et al. (2014)**: “Microbiome analysis reveals large interindividual variation in the gut microbiota of healthy individuals.” Nature Reviews Gastroenterology & Hepatology.

2. **Collins et al. (2013)**: “Fecal microbiota transplantation for recurrent Clostridium difficile infection.” Psychosomatic Medicine.

3. **Bergmann et al. (2018)**: “Fiber-rich diets are associated with improved gut health.” Journal of Agricultural and Food Chemistry.

4. **Cryan et al. (2019)**: “The gut-brain axis: The role of gut bacteria in neurodegenerative diseases.” Journal of Neurology.

5. **Kong et al. (2019)**: “Dietary fiber intake and risk of depression.” Journal of Affective Disorders.

Thrive in a Toxic World: Your Guide to Reducing Environmental Toxin Exposure

Fusion IFM certified Health Coach Cortney Goodstadt provides real-world guidance to minimize daily toxin exposure.

By Cortney Goodstadt, DPT, AFMHC

Take a moment and think about our food supply, the products you use to clean your home, the products and cosmetics you place on your skin, and the general environment and air that you breathe in your home and office.

If you’re like me, you might feel a little disgusted now. Furthermore, you may be struggling with health issues due to toxin exposure and not even realize the symptoms. It is essential to understand the specific toxins we commonly encounter and how to remedy the exposure to live longer, healthier and happier lives.

Humans create many environmental toxins, but others occur naturally in the environment–

Examples:

Man-Made Toxins                   Naturally Occurring Toxins

Phthalates                                             Mercury

BPA                                                        Formaldehyde

Pesticides                                              Cadmium

                                                               Lead

                                                               Radon

                                                               Benzene

                                                               Arsenic

These toxins have four distinct entry methods into the body:

  • Skin
  • Inhalation
  • Digestion
  • Injection

Once encountered, the body has various ways of handling or metabolizing the objectionable toxin. This reaction often varies, depending on how long you have been exposed to the noxious substance.

Brief or mild environmental toxin exposure

Being exposed to toxins for a short period of time can have somewhat negative, yet in the scheme of life, mild consequences. These may include:

  • Abdominal pain
  • Cough and sneezing
  • Diarrhea
  • Excessive fatigue
  • Headaches
  • Nausea and vomiting
  • Skin irritation
  • Throat and nose irritation

Long-term toxic environment exposure

Long-term exposure to toxins is incredibly unhealthy. Many short-term effects of exposure begin to take hold and can present as complex and more serious physical conditions. As exposure continues, the damage it causes can result in chronic disease and have permanent physical effects.

Toxins can affect the body by disrupting the endocrine system and can become carcinogenic. Those toxins that disrupt the endocrine system interfere with the body’s ability to produce hormones and participate in cell signaling. This can negatively affect the reproductive, immune, and neurological systems.

Additionally, it may alter a person’s behavior and personality. In children, it can cause issues with development. Possible effects may include (but are not limited to) obesity, aggressive behavior, hormone-dependent cancers such as breast and prostate, infertility, early-onset puberty, low sperm and testosterone, increased risk of diabetes, thyroid dysfunction, lung cancer, Parkinson’s disease and other neurological disorders.

READ: “Five Reasons You Need a Functional Health Coach”

Actionable steps for environmental toxin protection

As a mom and health coach, I am shocked by this information and want to educate others on making simple yet actionable lifestyle changes to affect your health and save our planet. Here are some things that you can do to make a difference.

Here are simple and achievable action items to reduce everyday toxins and protect yourself and your loved ones:

1. Reduce exposure as much as possible to decrease your risk of adverse health effects.

2. Remove toxins from your home and your skin:

  • Use green cleaning products (be aware that some products that market themselves as “toxic-free” or “clean” are not! Read the labels.)
  • Replace candles and air fresheners with essential oils.
  • Add plants to your home to create cleaner air.
  • Use natural skincare and makeup.
  • Replace non-stick cookware.
  • Avoid using the microwave whenever possible.
  • Reduce the use of plastics.
  • Leave footwear outside or by the entrance to your home.
  • Use a dehumidifier to reduce mildew or mold.
  • Consider an air purifier.
  • Filter and remineralize drinking water.

3. Remove toxins from your diet:

  • Reduce refined seed and vegetable oils.
  • Eliminate foods stored in plastic as they may disrupt hormone function.
  • Eliminate foods with trans fats.
  • Eat organic foods whenever possible.
  • Avoid buying and consuming sugar-laden foods and beverages.
  • Eat certified organic and grass-fed meats and wild-caught fish.
  • Eliminate processed foods.

READ: “Harness the Healing Powers of Grounding”

Reducing environmental toxins: Committing to living safer and disease-free

While it is difficult and nearly impossible to live a full, toxic-free lifestyle — as the air we breathe is full of pollutants —choose to make small changes to minimize toxins you can control in daily life.

Unfortunately, in traditional health and wellness, environmental toxins are an overlooked piece of the wellness puzzle, but our Fusion IFM team is dedicated to helping our patients live as toxin-free as possible in today’s world.

Allow me to help lead the way as you build a healthier future for you and your family.

Let’s get started!

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To learn more about improving and protecting your lifelong health, schedule a Free Discovery Session with Cortney or one of our certified functional medicine health coaches. Learn more about the conditions we treat here: https://fusionifm.com/services/.

This article is for informational purposes only and should not be used in place of an individualized healthcare visit.

5 Reasons Why You Need a Functional Medicine Health Coach

By Cortney Goodstadt, DPT, AFMHC

If you’ve been on a journey to reclaim your health, you’ve likely encountered various approaches and professionals. From conventional doctors to alternative practitioners, the options can be overwhelming. Working with a Functional Medicine Health Coach can offer a unique and comprehensive list of integrative health benefits. Below, I’ve outlined five essential reasons why health coaching, particularly with someone specially trained in functional medicine, could be the missing piece in your holistic health puzzle.

1. Personalized Guidance Tailored to You

Imagine having a knowledgeable ally by your side, guiding you through the intricate maze of health optimization. With a health coach, specifically one trained in functional medicine, you gain 1:1 personalized health optimization guidance and recommendations tailored to your bio-individual body’s needs. This personalized approach ensures that you receive targeted guidance, maximizing the effectiveness of your health journey.

2. Cost-Effective Prevention

In today’s healthcare landscape, prevention is not just preferable, it’s often more cost-effective than treating illness once it arises. By addressing the root causes and underlying factors at play for symptoms or disease, you can avoid costly medical interventions in the future.

3. Enhanced Quality of Life

For people grappling with chronic conditions, like gut health issues or autoimmune disorders, improving quality of life is paramount. Functional Medicine Health Coaches possess a deep understanding of the interconnectedness of the body, allowing them to address all facets of your health history. By piecing together the intricate puzzle of your health, we empower you to make targeted lifestyle changes that positively impact your well-being for the short- and long-term.

4. Sustainable Results

Unlike quick-fix band-aid solutions that provide temporary relief, a health coach equips you with the knowledge and tools for lasting change to protect your health against future disease risks. By elucidating the “why” behind your health struggles and crafting a sustainable plan, we empower you to take ownership and control of your health journey, rather than leaving it in the hands of traditional medicine.

5. Holistic Well-Being Optimization

Finally, a Functional Medicine Health Coach goes beyond symptom management to strengthen overall well-being. We promote vitality and resilience by focusing on controllable lifestyle factors that support healing rather than merely masking symptoms. With increased energy, reduced inflammation, and enhanced vitality, you’ll experience a newfound appreciation for the gift of good health. From personalized guidance to sustainable results, our goal is to provide you with the ammunition to defend your health for life! 

Why We Could All Use a Health Coach (Jane Brody – NYT)

Call 732-631-4410 or email info@fusionifm.com to schedule a free discovery session with certified health coach Cortney Goodstadt.

This article is for informational purposes only and should not be used in place of an individualized healthcare visit.

Health Benefits of Grounding

By Brianna Manginelli, MS, CNS, LDN, DSS

Connect with the Earth to Harness Its Proven Healing Power!

Grounding, or earthing is the practice of connecting with the Earth’s electrical energy by placing your feet directly on the ground outdoors (barefoot), sitting or lying on the ground, and [with modern technology] accessing the benefits through indoor grounding devices.

Today, we are exposed to unnatural amounts of EMF/radiation which can disrupt cell health and function by increasing the production of free radicals. These can damage cells and DNA, as well as alter the permeability of cell membranes.

The Earth’s surface has a negative electrical potential. Making direct contact with the Earth through your bare feet or body can help you absorb electrical energy to mitigate some of the negative exposures. Furthermore, the time spent inside and the barrier produced between our body and the Earth by wearing shoes leaves us more deficient in this natural source of healing energy than our ancestors.

Backed by Research

Recent research suggests that connecting with the Earth’s surface electrons may have positive effects on inflammation, immune response, wound healing, and the prevention and treatment of chronic inflammatory and autoimmune diseases (Oschman et al., 2015). It has also been associated with decreased RBC aggregation, thereby reducing blood viscosity, which is a major factor in cardiovascular disease (Chevalier et al., 2012).

Additionally, it may enhance muscle recovery after intense exercise. One study found that grounding after moderate eccentric contractions reduced muscle damage (Brown et al., 2015).

Other benefits include the potential for improved sleep, reduced pain, and reduced stress levels. A pilot study on grounding during sleep showed changes in cortisol levels and subjective reporting of sleep quality, pain, and stress. Reduced night-time levels of cortisol and resynchronization of cortisol hormone secretion in alignment with the natural 24-hour circadian rhythm profile were observed (Ghaly & Teplitz, 2004).

Although more research is needed to fully understand the long-term effects of grounding, these findings highlight its potential as a simple, FREE, and non-invasive way to promote overall health and well-being.

Now go out and connect with the Earth!

If you want to learn more, here is an additional education suggestion: https://www.earthingmovie.com/

This article is for informational purposes only and should not be used in place of an individualized healthcare visit.

https://www.earthingmovie.com

Resiliency and Recovery During the Pandemic

An informative video where Dr. Miller covers both food, lifestyle and supplement options for supporting ones immune system.

Here is a breakdown of when certain topics are covered:

2min    How fear is detrimental to our health leading to decreased immune function, decreased ability to detoxify and more to promote repair

5min    Resiliency –Risk factors that worsen our outcome with corona virus: diabetes, heart disease, low Vitamin D, low Secretory IgA, vaping/smoking

7min    Why does diabetes & high blood pressure increase your risk?

8min    What is inflammation?

9min    What is a cytokine and cytokine storm? It is not the corona virus that results in death

10:30   Post covid syndrome/Long haul: Healing the damage that was done to feel better 

11:45   The course of the virus, when you’re most infectious, 98-99% of people have a mild clinical case

13min  Testing options and possible limitations. Antigen vs. PCR vs. Antibody testing

15:45   Understanding branches of the immune system and how they react to foreign invaders. Once you make an antibody do you have it forever? 

17:45   Active immunity vs. passive immunity

19min  Mucosal Immunity: What probiotics, vitamins and minerals help improve the immunity in the gut. 

21min  Imbalanced gut leading to increased inflammation and impaired immune function. 

22min  Importance of medical mushrooms, astragulus, elderberry. When you want to avoid taking elderberry.

23min  Additional supplements to consider such as quercetin, EGCG found in green tea, NAC and resveratrol  esp with recovery and function in the lungs. 

24min  How obesity can play a role in worsening corona virus. Leptin resistance and oxidative stress

27min  Diabetes and COVID

29min  Genetic variations that make you more/less at risk for the corona virus

30min  Vaccine overview: Does it stop transmission?

35min  Could you have immunity to corona virus without showing antibodies?

37min  Dietary changes to prevent severity of disease

38min  Sleep: Why sleep is critical, tryptophan steal and neurotransmitter overview

40min  How to improve sleep and the downside to using sleep aids

42min  Exercise and how it applies to post covid recovery

43min  Ways to activate your parasympathetic nervous system 

45min  Post covid/Long haul syndrome

47min  Oxidative stress, liposomal glutathione and detoxification

47:30min  Supplement summary – when to stop calcium, methylation and helping lung tissue recover

51:45   Why is Vitamin D so important-preventing viral replication

53:45   Zinc & Copper ratios

56min  Optimizing Melatonin to quiet inflammation

57min  Additional supplements to consider

Tips for a Strong Immune System

We know the news over the last few months has been quite frightening and the stats can be scary and overwhelming. Although there have been reports that those dying from Covid have no co-morbidities, further investigation is finding our lifestyle and nutrition choices are contributing factors. Most commonly, lower vitamin D levels, eating a SAD diet (standard American diet) of processed or packaged foods and/or a sedentary lifestyle contribute to weakening our immune defenses.

We want to remind all of our patients that you have more control over your health than we are led to believe.  Our choices influence our genetic activation (genes are NOT our fate) and inform our immune system on the status of our world. Nutrition can seem confusing and contradictory but the fact remains that our health comes down to the choices we make, especially in the areas of food, toxins, sleep and stress.  

Are we under physical or emotional stress? Is our diet nutrient dense or nutrient poor?  Do we skip meals or are we “running on Dunkin'”? What is our toxic load (heavy metals, pesticides, plastic water bottles, personal hygiene products?) Do we take time to get out in nature and breathe deeply or are we “going and doing and going and doing?”

The best prevention from cold and flu season is a strong and robust immune system.  Below are our top tips for a strong immune system this season.

FOOD

Avoid packaged and processed foods and focus on a eating a rainbow at each meal. Smoothies are your friend here! Aim for 3 colors minimum per meal

Load up on liver loving, detoxifying veggies like broccoli, cauliflower, brussel sprouts and cabbage. Aim to have 1/2 your plate to contain 50-70% plant based veggies of all colors

Limit alcohol consumption. Boo hoo! Yes it’s true, alcohol is a toxin no matter which way you slice it! 

Probiotic rich foods like kefir (Califia farms makes a great dairy free yogurt), kimchi, pickled veggies, in addition to a good quality probiotic of mixed strains and at least 20 billion CFU’s

STRESS MANAGEMENT & SLEEP

High stress = high cortisol release (sympathetic dominant state) = high inflammation = down-regulated immune system.  The body heals, rests and digests ONLY when in a parasympathetic state and it is estimated that digestive secretions are decreased up to 50% when we are under stress. 

Take time to breathe. click here for one of our favorite breathing techniques that can be done anywhere, even in the bathroom at work! 😆

Walking in nature – notice what is beautiful around you. Even this winter aim to bundle up and get outside it does wonders for your mood!

SLEEP – shift your bedtime slightly earlier and aim for a minimum of 8 hours of rich deep sleep/night and try to stick to the same time each evening. Limiting screen time and blue light exposure around bedtime is essential for a strong immune system.

SUPPLEMENTATION

There are many supplement companies that make high quality products, and many who do not. This is especially true for certain products, such as glutathione, curcumin, and probiotics. For more information please visit https://us.fullscript.com/welcome/drjessicamiller

**At minimum, we recommend that you take:

Vitamin D: 2000-5000iu daily (unless you have kidney issues)

Vitamin C: 1-3g daily

If you get sick:

Curcumin 500-1000mg daily

Vitamin D- increase to 50,000iu twice daily for 3 days (not for those w/ compromised kidney function)

Zinc Picolinate or zinc lozenges 25-50mg

Quercetin 500mg 3x/day

If there are lung issues or shortness of breath:

N-Acetylcysteine (NAC): 600 – 900 mg twice/day

Vitamin A: up to 10,000 – 25,000 IU/day (not safe for pregnancy)

**Please note that these recommendations are NOT medical advice.  Most are not safe for pregnant women, and if you are taking medication or have any serious health condition, please make an appointment with your doctor to customized a regimen for your unique circumstances