From transforming your health to benefiting the environment, more people are exploring this sustainable and nutritious lifestyle. Plant-based diets are transforming the way we think about food. While switching to a plant-based diet may seem overwhelming, it doesn’t have to be.
Whether you choose to eliminate animal products completely or take a gradual approach, transitioning to plant-based eating is about finding what works best for you. Remember, healthy eating is not one-size-fits-all, the key is setting realistic and sustainable nutrition goals that suit your lifestyle.
Health Benefits
Plant-based diets are more than just a trend, it’s a lifestyle that offers numerous health benefits. By focusing on whole, nutrient-dense foods like fruits, vegetables, legumes, and grains, this approach can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Additionally, plant-based diets are rich in fiber, vitamins, and antioxidants, promoting better digestion, sustained energy, and overall well-being.
Improve Brain Health with The Power of Plants
Plant-based foods such as avocados, beets, dark chocolate, olive oil, and coffee are rich in nutrients that support brain health. Many of these foods contain antioxidants that cross the blood-brain barrier, protecting brain cells from free radicals and reducing the risk of cognitive decline. The nutrition choices you make today can significantly impact your brain health later in life.
Easily Meet Fiber Needs
Fiber is the cornerstone of a plant-based diet. A high-fiber diet helps reduce the risk of heart disease, improves cholesterol levels, and aids digestion. By increasing your intake of whole plant-based foods, you’ll boost your fiber intake and support overall health.
Improve Gut Health
Plants are a natural source of prebiotics—non-digestible fibers that feed probiotics and help maintain a balanced gut microbiome. Foods such as onions, garlic, seaweed, flaxseeds, apples, oats, and bananas offer both prebiotics and probiotics, which work together to improve digestion and boost overall health.
Get Powerful Phytochemicals From Plants
Phytochemicals are natural compounds in plants that stimulate the immune system, reduce inflammation, and help prevent DNA damage. Foods like red peppers, sweet potatoes, kale, and tomatoes are loaded with these powerful nutrients. Research suggests that eating more plant foods can reduce cancer risk by as much as 40%.
Support Heart Health
A whole-food plant-based diet keeps saturated fat intake low, helping to lower cholesterol and reduce the risk of heart disease—the leading cause of death among women in the U.S. Studies show plant-based diets can lower cholesterol as effectively as statin medications, without the side effects. This approach also reduces the risk of diabetes, liver disease, and other chronic conditions.
Balancing Nutrients
Balancing nutrients is essential for maintaining optimal health, especially on a plant-based diet. It’s important to ensure you’re getting a variety of key nutrients, such as protein, vitamins, and minerals, to support bodily functions.
For example, plant-based sources of protein like beans, lentils, tofu, and quinoa can meet your daily needs, while leafy greens, fortified plant milks, and nuts provide calcium and vitamin D. Iron-rich foods like lentils and spinach, when paired with vitamin C sources like citrus, enhance absorption.
By planning meals with a variety of whole foods, you can easily meet your nutrient needs and promote overall well-being.
Protein
Meeting daily protein needs is possible with proper planning. Excellent sources include beans, lentils, soy products (like tofu and tempeh), nuts, seeds, and whole grains.
Vitamin B12
While naturally found in animal products, B12 is available in fortified plant-based foods like cereals, nutritional yeast, and plant-based milks. A supplement may be needed.
Vitamin D
Vitamin D supports calcium absorption, immunity, and inflammation control. You can get it through sunlight and fortified plant-based foods like almond or soy milk.
Calcium
Calcium isn’t just found in dairy. Collard greens, kale, broccoli, tofu, tahini, and almonds are excellent plant-based sources.
Iron
Iron, essential for blood production, is found in leafy greens, lentils, chickpeas, and oatmeal. Pair iron-rich foods with a source of vitamin C, like lemon juice, to boost absorption.
Practical Tips For Success
Treat Animal Protein as a Side Dish Shift the focus of your meals to plants, using animal products sparingly, if at all.
Stock Your Kitchen with Plant Foods Keep plant-based staples like beans, grains, and frozen vegetables on hand for quick, easy meals.
Veganize Your Favorite Dishes Transform your go-to recipes by swapping meat for tofu, beans, or lentils. Use nutritional yeast in place of cheese.
Meal Plan and Prep Prepare plant-based meals ahead of time. Roast vegetables, make a batch of hummus, or prep greens to make meals easier throughout the week.
Start with One Plant-Based Meal Per Day Ease into the transition by making one meal each day plant-based. Try a smoothie for breakfast, a vegetable wrap for lunch, or bean chili for dinner.
Layer Plants into Existing Dishes Add vegetables to soups, sauces, or sandwiches. Wilted greens, blended veggies, or extra toppings can easily boost your plant intake.
Need Personalized Guidance?
If you’re unsure where to start or feel overwhelmed by the options, schedule a consultation to get personalized guidance tailored to your health needs and goals. Visit Core Nutrition Health & Wellness to view our services and try some of our favorite plant-based recipes to get started with plant-based eating today.
Black beans and rice is a staple in Caribbean cuisine, offering a satisfying combination of flavors and nutrition. This dish is not only delicious but also economical, low in fat, and packed with fiber, protein, and antioxidants. Whether you’re cooking for your family or meal-prepping for the week, this recipe is a versatile choice that nourishes your body and delights your taste buds.
Why Black Beans and Rice is a Healthy Choice
High in Fiber: Black beans are an excellent source of fiber, which promotes healthy digestion and keeps you feeling full.
Rich in Protein: Combined with rice, black beans create a complete plant-based protein, providing all essential amino acids.
Packed with Antioxidants: Black beans are loaded with phytonutrients that help combat inflammation and oxidative stress.
How to Prepare Black Beans
Dried Beans vs. Canned Beans While dried beans tend to be more flavorful, canned beans are a great alternative when you’re short on time. If you opt for dried beans, follow these steps for optimal preparation:
Rinse Thoroughly: Wash the beans under cold water to remove any dirt or debris.
For this recipe, we’re using canned black beans for convenience. Just rinse and drain them to reduce excess sodium and improve flavor.
Tips for Perfect Cuban Black Beans and Rice
Add Spices: Enhance flavor with traditional seasonings like cumin, garlic, and oregano.
Incorporate Vegetables: Sauté onions, bell peppers, and tomatoes for added nutrients and texture.
Cook with Broth: Use vegetable or chicken broth instead of water for richer flavor.
Garnish Smartly: Top with fresh cilantro, lime wedges, or a drizzle of olive oil for a fresh finish.
Health Benefits of Soaking Beans
Soaking dried black beans helps break down compounds that can cause bloating and discomfort. It also makes their nutrients more bioavailable, giving you maximum health benefits. If you’re short on time and using canned beans, simply rinse them well to reduce sodium content while still enjoying their health perks.
Make It Your Own
This Cuban black beans and rice recipe is versatile! Pair it with roasted vegetables, serve it as a side dish, or use it as a base for burrito bowls. Whether you’re following a plant-based diet or just looking for a nutrient-dense meal, this dish fits easily into any menu.
Cuban Black Beans & Rice Recipe
Julie Pace, RDN
Cuban Black Beans & Rice is a simple and delicious side dish or meal that's packed with plant protein, fiber, and flavorful spices like garlic, cumin, and oregano.
Leaky gut, medically known as increased intestinal permeability, occurs when the lining of the small intestine is damaged. This allows undigested food particles, toxins, and bacteria to pass through the intestinal wall into the bloodstream, triggering inflammation and an immune response.
While leaky gut is not yet universally recognized as a formal medical diagnosis, emerging research links it to conditions such as autoimmune disorders, chronic fatigue, and skin issues like eczema.
Common Symptoms of Leaky Gut
The symptoms of leaky gut can vary but often include:
Chronic diarrhea, constipation, or bloating
Food sensitivities or intolerances
Fatigue or brain fog
Skin issues such as acne, eczema, or rashes
Joint pain or inflammation
Frequent headaches
Weakened immune system or frequent infections
If you’re experiencing these symptoms, addressing gut health may help alleviate them.
What Causes Leaky Gut?
Several factors can contribute to a compromised gut lining:
Poor Diet: Diets high in processed foods, sugar, and unhealthy fats can damage the gut lining over time.
Chronic Stress: Persistent stress impacts gut barrier function and overall gut health.
Alcohol Overuse: Excessive alcohol consumption weakens the intestinal barrier.
Medications: Long-term use of NSAIDs, antibiotics, and antacids may negatively affect gut integrity.
Gut Dysbiosis: An imbalance of gut bacteria can contribute to leaky gut.
How to Fix Leaky Gut
While healing a leaky gut requires a multifaceted approach, the following steps can help restore gut health:
Transition to a Gut-Healing Diet:
Focus on anti-inflammatory foods such as leafy greens, berries, and fatty fish.
Incorporate bone broth, which contains collagen and amino acids to support the gut lining.
Avoid processed foods, sugar, and artificial additives that irritate the gut.
Repair with Nutrients:
Supplements like L-glutamine, zinc, and omega-3 fatty acids are known to support gut repair.
Probiotics and prebiotics can help balance the gut microbiome.
Important Note: Before incorporating supplements into your routine, it’s vital to consult with a licensed healthcare professional. They can provide accurate dosing, recommend high-quality supplements, and help you avoid potential drug-nutrient interactions.
Manage Stress:
Engage in stress-reducing activities such as yoga, meditation, or deep breathing exercises.
Limit Harmful Substances:
Reduce alcohol consumption and discuss medication alternatives with your healthcare provider if needed.
Seek Professional Guidance:
A registered dietitian can create a personalized plan tailored to your specific gut health needs.
How Our Gut Health Dietitians Can Help
Healing leaky gut can be complex, and every individual’s needs are different. At Core Nutrition Health and Wellness , we provide medical nutrition therapy with gut health dietitians who specialize in improving digestive health through nutrition ,lifestyle interventions, and effective supplement protocols.
We work with you to:
Identify and eliminate triggers for leaky gut symptoms.
Develop a gut-healing meal plan tailored to your needs.
Provide ongoing support and guidance to ensure lasting results.
Start Improving Your Gut Health Today
If you’re struggling with symptoms of leaky gut, don’t wait to take action. Improving gut health is key to enhancing your overall health and well-being. Contact us today to at Core Nutrition Health and Wellness to schedule a consultation with one of our gut health dietitians. Let us help you heal your gut and reclaim your health through integrative and functional medical nutrition therapy.
Inflammation is your body’s natural defense mechanism that’s a complex biological response that protects you from infections, injuries, and harmful invaders. For instance, when you scrape your knee, catch a cold, or twist your ankle, your body triggers inflammation to start the healing process. While inflammation is essential for healing, it can become harmful when it persists or occurs without a clear cause. Understanding how chronic inflammation works and what triggers it is the first step to improving your health well-being. By making simple changes to your nutrition and lifestyle, you can reduce chronic inflammation, support your body’s healing processes, and lower your risk of chronic diseases.
Types of Inflammation: Acute vs. Chronic
Acute Inflammation
Acute inflammation is short-term and localized. It’s your body’s immediate response to injury or infection, activating white blood cells to repair damage and eliminate harmful pathogens. Symptoms often resolve within days or even hours.
While mild cases may only require rest or cold compresses, severe symptoms like fever or persistent pain may require medical attention.
Chronic Inflammation
Chronic inflammation is a slow-burning, systemic condition. Unlike acute inflammation, it isn’t confined to one area and can persist for months or years, often without noticeable symptoms. Over time, chronic inflammation is linked to many serious health conditions, including:
Chronic inflammation can result from infections that don’t resolve, unhealthy lifestyle habits, exposure to toxins, or excess body weight.
Simple Nutrition and Lifestyle Changes to Reduce Chronic Inflammation
Reducing inflammation can significantly lower the risk of chronic diseases. While medications like corticosteroids and immunosuppressants are often prescribed, simple lifestyle changes can offer powerful, sustainable benefits.
Eat an Anti-Inflammatory Diet
A whole food, plant-based diet is key to reducing inflammation. Focus on:
Fruits and Vegetables: Colorful produce like berries, cherries, spinach, kale, and avocados is rich in antioxidants.
Whole Grains: Opt for brown rice, oats, and bran for high fiber.
Healthy Fats: Include omega-3 sources like salmon, walnuts, and flaxseeds.
Legumes and Nuts: Beans, lentils, and almonds offer nutrient-dense options.
Spices and Teas: Turmeric and green tea are known for their anti-inflammatory properties.
Avoid inflammatory foods, such as:
Processed meats (bacon, hot dogs)
Fried and sugary foods (sodas, candy)
Refined carbs (white bread, pastries)
Reduce Chronic Inflammation With Physical Activity
Regular exercise is a powerful way to reduce chronic inflammation. It enhances immune function by promoting anti-inflammatory cytokines and reducing key inflammatory markers like CRP and IL-6. Exercise also decreases oxidative stress by boosting the body’s antioxidant defenses, and helps regulate body weight, which lowers inflammation linked to excess fat.
Additionally, physical activity improves metabolic health, gut health, and joint function, further reducing inflammation. By improving circulation and reducing stress, exercise offers a comprehensive approach to managing chronic inflammation and supporting overall health.
Prioritize Quality Sleep
Poor sleep is linked to inflammation and heart disease. Strive for 7–9 hours of sleep each night. Tips for better sleep include:
Maintaining a consistent sleep schedule
Avoiding caffeine and screens before bedtime
Consuming two kiwifruit can increase serotonin production to promote better sleep
Manage Stress
Practice Mindfulness-Based Stress Reduction (MBSR)
Mindfulness-based techniques, such as meditation and breathing exercises, have been shown to reduce markers of inflammation, including C-reactive protein (CRP). MBSR involves focusing on the present moment, which helps calm the mind and decrease stress responses.
How to Get Started: Set aside 10–15 minutes daily for mindfulness meditation. Apps like Headspace and Calm can guide beginners.
A 2020 study published in Brain, Behavior, and Immunity found that mindfulness meditation reduced stress-induced inflammation.
Quit Smoking and Limit Alcohol
Smoking is a major contributor to chronic inflammation, as it introduces harmful chemicals into the body that trigger immune responses and oxidative stress. This ongoing inflammation is linked to various health issues, including cardiovascular disease, respiratory conditions, and increased risk of cancer.
Alcohol consumption, particularly in excess, can trigger systemic inflammation by disrupting immune function and altering gut microbiota. This inflammatory response contributes to the development of chronic conditions such as leaky gut, heart disease, liver damage, and autoimmune disorders
Both smoking and alcohol contribute to systemic inflammation in different ways, and when combined, they can have a profound and damaging effect on the body. Reducing or eliminating smoking and alcohol intake can significantly decrease inflammation, improving overall health and reducing the risk of chronic disease.
Build Social Connections
Social isolation and loneliness may seem similar, but research shows that social isolation has a stronger and more consistent association with increased inflammation. Unlike loneliness, which reflects subjective feelings, social isolation refers to the objective lack of social contact and interaction, which can contribute to chronic stress and inflammation over time.
Interestingly, the effects of social isolation on inflammation are often more evident later in life. For example, individuals who experienced social isolation during childhood may not notice its inflammatory consequences until mid-adulthood. This highlights the long-term impact of isolation on health.
One particularly reliable marker of chronic inflammation, known as suPAR (soluble urokinase plasminogen activator receptor), provides evidence of this relationship. Studies suggest that social isolation leads to a higher inflammatory burden, making social connection a critical aspect of managing stress and inflammation.
By fostering meaningful relationships, engaging in community activities, or simply maintaining regular contact with friends and family, you can significantly reduce stress and protect your long-term health.
Regular Health & Dental Check-Ups
Work with your healthcare provider to monitor inflammation markers like C-reactive protein (CRP) and address any underlying issues. Regular dental check-ups are also vital as gum disease (gingivitis) can indicate systemic inflammation.
Keep In Mind
Chronic inflammation is a root cause of many health problems, but you can reduce its effects through:
A colorful, nutrient-rich diet
Regular exercise
Quality sleep
Stress management
Avoiding harmful substances
Small, gradual changes in your diet and lifestyle can make a big difference. Start by adding one anti-inflammatory food to your daily meals or incorporating a new healthy habit into your routine.
Ready to reduce inflammation and improve your health? At Core Nutrition Health and Wellness, our expert dietitians offers personalized nutrition counseling and anti-inflammatory meal plans tailored to your unique needs. Contact us today or schedule an appointment to start your journey towards better health.
When it comes to improving your health through nutrition, the variety of titles and roles can be confusing. Two commonly misunderstood terms are “functional nutritionist” and a “registered dietitian” who specializes in functional nutrition. While both aim to support health through personalized dietary guidance, they differ significantly in their training, expertise, and scope of practice. Understanding these differences can help you choose the right professional for your needs.
What Is Functional Nutrition?
Functional nutrition focuses on a holistic, food-as-medicine approach to health. It emphasizes identifying and addressing the root causes of health issues, rather than merely managing symptoms. This personalized strategy considers bio-individuality, meaning that no two nutrition plans are exactly alike.
Core Principles of Functional Nutrition:
Treats food as medicine to support overall well-being.
Aims to uncover the root causes of health conditions.
Considers lifestyle, environment, and diet in creating personalized plans.
Not All Nutritionists Are Dietitians, However, All Dietitians Are Nutritionists
Before diving deeper, it’s important to clarify a common misconception: not all nutritionists are dietitians, but all registered dietitians are nutritionists.The term “nutritionist” is often unregulated in many states, meaning anyone can use the title without formal qualifications.
In contrast, registered dietitians (RDNs) must complete rigorous education, clinical training, licensure, and certification processes. This distinction ensures that RDNs are held to the highest professional standards.
What Is a Functional Nutritionist?
A functional nutritionist typically adopts the principles of functional nutrition to guide clients toward better health. However, the title “functional nutritionist” is not a regulated term in most places. This means that qualifications and expertise can vary widely.
Training and Credentials
May hold certifications or degrees from programs focused on holistic nutrition or alternative medicine.
Training is not standardized, so the level of expertise can differ significantly.
In many cases, they are not required to complete formal clinical training or licensure.
Scope of Practice
Functional nutritionists primarily focus on wellness and general dietary advice. They may offer support for conditions like digestive issues, fatigue, or weight management but might not be equipped to address complex medical conditions or provide medical nutrition therapy (MNT).
Limitations
Without standardized credentials or licensure, functional nutritionists may lack the necessary training to safely navigate cases involving chronic diseases, medication interactions, or specialized dietary needs.
What Is a Registered Dietitian Who Specializes in Functional Nutrition
A registered dietitian nutritionist (RDN) is a licensed healthcare professional with extensive training in nutrition science and clinical practice. When specializing in functional nutrition, Registered dietitians combine evidence-based approaches with holistic principles to provide comprehensive care.
Training and Credentials
To become a Registered Dietitian Nutritionist (RDN), individuals must:
Complete a bachelor’s or master’s degree in nutrition or dietetics from an accredited institution.
Undergo a supervised dietetic internship with at least 1,200 hours of clinical training.
Pass a national credentialing exam administered by the Commission on Dietetic Registration (CDR).
Maintain licensure through continuing education.
RDNs specializing in functional nutrition go a step further by integrating holistic practices while adhering to the rigorous standards of evidence-based care.
Scope of Practice
Provide medical nutrition therapy (MNT) for managing medical conditions such as diabetes, obesity, kidney disease, eating disorders, and gastrointestinal disorders.
Create personalized nutrition plans that address root causes of health concerns.
Safely manage complex cases, including those involving medication interactions or food allergies.
Collaborate with healthcare teams such as medical doctors, pharmacists, social workers, and licensed therapist to ensure comprehensive, integrative care.
Key Differences Between Functional Nutritionists vs. Registered Dietitian Nutritionists
Aspect
Functional Nutritionist
Registered Dietitian Specializing in Functional Nutrition
Training & Credentials
Varies widely; may lack formal licensure.
Requires accredited education, clinical training, and licensure.
Scope of Practice
General wellness advice; limited in addressing medical conditions.
Comprehensive care, including medical nutrition therapy.
Regulation
Not a regulated title in most areas.
Profession is strictly regulated.
Focus
Holistic but not always evidence-based.
Holistic and evidence-based, ensuring safety.
Key Advantages of Choosing a Dietitian:
Evidence-Based Practices: RDNs adhere to scientifically validated approaches to ensure safety and effectiveness.
Regulated Care: As licensed professionals, they follow strict ethical guidelines.
Collaborative Approach: Registered Dietitians often work closely with other healthcare providers, offering comprehensive and integrative care.
Accept Health Insurance– As licensed healthcare professionals, we can accept insurance and bill for our nutrition counseling services.
Why Does Choosing A Functional Nutritionist or Dietitian Matter?
When seeking nutritional guidance, it’s essential to consider the complexity of your needs. For general wellness advice or basic dietary changes, a functional nutritionist may suffice. However, if you are managing a chronic condition, require medical nutrition therapy, or need a scientifically-backed approach, an RD specializing in functional nutrition is the safer and more reliable choice.
The Importance of Regulation
Unregulated advice from a non-licensed provider can sometimes lead to harm, especially in cases of:
Medication interactions
Undiagnosed medical conditions
Use of unverified supplements
Registered dietitians bring a regulated, evidence-based approach to functional nutrition, ensuring that your care is safe, effective, and tailored to your health goals.
Choosing a Registered Dietitian vs. a Nutritionist in Mississippi
In Mississippi, the term “nutritionist” is not regulated, which means anyone can use this title without having formal education or licensure. On the other hand, “registered dietitian” (RD) is a protected title that requires specific qualifications, training, and state licensure.
Registered Dietitian (RD): To become a Registered Dietitian, individuals must complete a degree in nutrition or dietetics from an accredited institution, complete a supervised internship with at least 1,200 clinical hours, and pass a national exam.
RDs are licensed by the state and are held to strict ethical and professional standards. In Mississippi, Registered Dietitians are regulated by the Mississippi State Department of Health.
Nutritionist: Unlike Registered Dietitians, the title “nutritionist” is not regulated in Mississippi. This means that individuals can use the term regardless of their formal education or qualifications.
While some nutritionists may have certifications or relevant training, the lack of regulation means their credentials and expertise can vary significantly.
Keep In Mind
While both functional nutritionists and registered dietitians who specialize in functional nutrition aim to improve health through personalized dietary strategies, their training and qualifications set them apart.
Functional nutritionists may offer holistic guidance, but their expertise and scope of practice can vary. On the other hand, registered dietitians specializing in functional nutrition provide the best of both worlds: holistic principles grounded in evidence-based science.
When seeking nutritional guidance, consider consulting a registered dietitian to ensure you receive safe, effective, and evidence-based advice tailored to your health needs.
At Core Nutrition Health and Wellness, our registered dietitians are licensed healthcare professionals who can provide comprehensive nutritional care and accept most health plans making access to expert nutrition care affordable.
Schedule an appointment with our dietitians to ensure that your care is safe, effective, tailored to your unique health needs, and guided by licensed healthcare professionals who are also known as the food and nutrition experts.
