Naturologie

02/11/2026

Although protein often receives more focus, fiber is equally vital for overall health. Fiber promotes healthy digestion, supports gut microbiome balance, and helps control blood sugar and cholesterol levels. Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, not only contribute to these health benefits but also help you feel fuller and more satisfied.

Follow these easy tips to add more fiber to your diet!

𝗚𝗼 𝗦𝗹𝗼𝘄 - Drastic changes in fiber intake may cause digestive problems. Your gut microbiome needs time to adjust.

𝗦𝘁𝗮𝗿𝘁 𝘄𝗶𝘁𝗵 𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 - Choose whole-grain bread, cereals, or oatmeal. Add berries or a banana to your morning meal for an extra fiber boost.

𝗦𝗻𝗮𝗰𝗸 𝗦𝗺𝗮𝗿𝘁 - Snack on fruits like apples, pears, or oranges. Try raw vegetables such as carrots, celery, or bell peppers with hummus. Opt for nuts & seeds.

𝗔𝗱𝗱 𝗕𝗲𝗮𝗻𝘀 & 𝗟𝗲𝗴𝘂𝗺𝗲𝘀 - Include beans, lentils, and chickpeas in soups, salads, and stews. Try making a bean-based dip like black bean or chickpea hummus.

𝗖𝗵𝗼𝗼𝘀𝗲 𝗪𝗵𝗼𝗹𝗲 𝗚𝗿𝗮𝗶𝗻𝘀 - Switch from white bread to whole-grain or sprouted bread and flours. Use brown rice, quinoa, or whole-wheat pasta instead of their refined counterparts.

𝗘𝗮𝘁 𝗠𝗼𝗿𝗲 𝗩𝗲𝗴𝗲𝘁𝗮𝗯𝗹𝗲𝘀 - Incorporate a variety of vegetables into your meals, aiming to fill half your plate with them. Try adding vegetables to soups, stews, and casseroles.

𝗔𝗱𝗱 𝗡𝘂𝘁𝘀 & 𝗦𝗲𝗲𝗱𝘀 – High in fiber, these make quick and easy snacks as well as excellent toppings for salads and main dishes.

𝗥𝗲𝗮𝗱 𝗟𝗮𝗯𝗲𝗹𝘀 - Look for products that list whole grains as the first ingredient and have higher fiber content.

Finally, make sure to stay well-hydrated when adding fiber to your diet – fiber works best when paired with enough water.

02/07/2026

02/03/2026

SIBO, or Small Intestinal Bacterial Overgrowth, is a condition characterized by an excessive growth of bacteria in the small intestine. This overgrowth can interfere with the proper absorption of nutrients from food and often leads to symptoms such as bloating, gas, burping, diarrhea, constipation, heartburn, and abdominal pain.

Under normal circumstances, bacteria from the colon stay confined to the large intestine. However, in SIBO, these bacteria migrate into the small intestine and multiply, disrupting digestive processes.

Research shows that SIBO is linked to various health issues, including irritable bowel syndrome (IBS), celiac disease, Crohn's disease, as well as conditions like fatigue and fibromyalgia. Understanding these connections helps diagnose and manage the condition effectively.

01/31/2026

Fruits and vegetables are rich sources of phytonutrients, along with whole grains, legumes, herbs, spices, nuts, seeds, and teas.

Phytonutrients in food come in all different colors – green, yellow-orange, red, blue-purple, and white. Aiming for one or two of each color per day is a healthy goal.

01/28/2026

Practicing gratitude can shift our mindset and improve our overall outlook on life. Research shows that regularly expressing gratitude provides significant health and mental benefits, including:

✔ stronger immune systems
✔ lower blood pressure
✔ better quality sleep
✔ more positive emotions
✔ less stress
✔ healthier relationships
✔ enhanced empathy
✔ more mindfulness
✔ improved overall well-being

When we practice gratitude, we intentionally choose to focus on the positive parts of our lives and the world around us. It doesn't mean we pretend negative things don’t exist. Instead, practicing gratitude shifts our attention to the good, which improves our lives and the lives of others.

01/24/2026

These parmesan kale chips make a great snack or the perfect accompaniment to your favorite soup or salad. And these are a breeze to make, to boot! Bon Appétit!
This recipe has been adapted from stephanieain.com.

PARMESAN KALE CRISPS

1 bunch kale
2 c. parmesan cheese, finely shredded
1/2 t. garlic powder
1/8 t. cayenne pepper, or to taste

Preheat oven to 400 degrees. Line a baking sheet with parchment paper.

Wash and dry kale and trim off stems. Place kale leaves in a food processor and pulse to finely chop. Measure chopped kale by lightly pressing into a measuring cup and then put in a medium-sized bowl.

Finely shred and measure the parmesan cheese and add to mixing bowl. (Fresh, finely grated parmesan cheese works best. The pre-shredded parmesan cheese sold in stores is generally too coarse and doesn’t melt as well.)

Add garlic powder, salt, and cayenne pepper to the bowl and mix until well blended.

Using a tablespoon, spoon mixture into small piles onto parchment-lined baking sheet. Bake for about 8 minutes, or until lightly browned. These crisp up more upon cooling.

01/21/2026

01/17/2026

Phytonutrients are colorful, natural plant compounds that serve functions within the plant itself, such as protecting against pests and environmental stressors and providing color, distinctive tastes, and scents.

In the human body, phytonutrients stimulate enzymes that help eliminate toxins, strengthen the immune system, improve cardiovascular health, promote healthy estrogen metabolism, and trigger cancer cell death.

Fruits and vegetables are rich sources of phytonutrients, along with whole grains, legumes, herbs, spices, nuts, seeds, and teas. Phytonutrients in food come in all different colors—green, yellow-orange, red, blue-purple, and white.

Aiming for one to two servings of each color daily is a healthy goal. Starting with color is the first basic step in developing a healthy eating pattern. It is the foundation of all functional medicine food plans, as plants serve as good medicine for preventing and treating chronic disease.

01/14/2026

The thyroid gland is a butterfly-shaped organ located at the front of the neck that produces hormones regulating metabolism. Thyroid hormones stimulate our cells to generate energy.

A comprehensive approach to evaluating and treating thyroid conditions involves a thorough blood test that examines all thyroid hormones and thyroid antibodies to assess potential immune attack and damage to the thyroid gland.

A low-functioning thyroid (called hypothyroidism) can be hard to diagnose and treat because symptoms are often vague, develop slowly over time, and may be mistaken for other conditions.

If you have been diagnosed with a thyroid disorder or suspect that you have a thyroid problem, it is important to work with a physician well-versed in the different options for evaluation and treatment.

01/03/2026

It’s easier to prepare healthy and nutritious meals and snacks when your kitchen is stocked with wholesome options. When stocking your kitchen, choose what’s in season, opt for organic when possible, use healthy fats like olive oil or avocado oil, and ensure there’s plenty of produce and simple proteins ready to eat.

12/31/2025

Although fats have been historically vilified, they are a vital part of a healthy diet, whether derived from animal or plant sources. To optimize health benefits, experts advise replacing saturated fats with unsaturated fats whenever possible.

Health benefits associated with unsaturated fats include improved blood lipid levels, reduced inflammation, and support for the brain, heart, and nervous system.

𝗨𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁𝘀 consist of 𝗺𝗼𝗻𝗼𝘂𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 and 𝗽𝗼𝗹𝘆𝘂𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 fats.

𝗠𝗼𝗻𝗼𝘂𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 fats can be found in plant-based oils (olive, avocado, canola, peanut), avocados, peanut butter, nuts (almonds, hazelnuts, pecans, cashews), and seeds (sesame, pumpkin, sunflower).

𝗣𝗼𝗹𝘆𝘂𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 fats include 𝗼𝗺𝗲𝗴𝗮-𝟯 𝗳𝗮𝘁𝘁𝘆 𝗮𝗰𝗶𝗱𝘀 and 𝗼𝗺𝗲𝗴𝗮-𝟲 𝗳𝗮𝘁𝘁𝘆 𝗮𝗰𝗶𝗱𝘀. These fats are “essential”, meaning that you must get this type of fat from the food that you eat.

𝗢𝗺𝗲𝗴𝗮-𝟯 𝗳𝗮𝘁𝘁𝘆 𝗮𝗰𝗶𝗱𝘀 are found in oily fish (salmon, sardines, anchovies), plant-based oils (canola, soybean, walnut, and flaxseed), seeds (chia, h**p, and flax), and walnuts. Omega-3s help prevent cardiovascular disease, largely by reducing inflammation. Omega-3s also benefit brain, eye, joint, and mental health.

𝗢𝗺𝗲𝗴𝗮-𝟲 𝗳𝗮𝘁𝘁𝘆 𝗮𝗰𝗶𝗱𝘀 are found in plant-based oils (corn, cottonseed, peanut, soybean, and sunflower), tofu, peanut butter, eggs, nuts (walnuts, almonds, cashews), and seeds (sunflower, pumpkin). Omega-6s can improve blood lipids and the body’s insulin sensitivity.