This is Lifestyle Medicine week and today’s post is about nutrition. If food is medicine, then what kind of food should we eat? Nutrient dense food rich in fiber and micronutrients. What foods contain fiber? Plants, plants, plants. Fiber is found only in plants and studies are showing us that fiber plays an enormous role in our health. Not only does it help with satiety and keeping us regular, it plays a vital role in our gut health. You know those probiotic pills? Well fiber has been found to play a role in creating conditions for a healthy gut flora. The role of a healthy gut microbiome is being studied extensively in cardiovascular disease, obesity, type 2 diabetes, inflammatory bowel disease, COPD and asthma. According to NHANES data, mean fiber intake is about 16.1 grams. How much should we be getting? I would say closer to 50 grams a day. This is possible by incorporating fruits, vegetables, beans and whole grains into every meal. Try adding a handful of cooked beans to a salad with some nuts and seeds to up the fiber content. You can also get fiber in salad dressings by making your own. The cashews, nutritional yeast and hemp seeds in the dressing below are all great sources of fiber as well as other nutrients.
With the weather getting hotter, and health more important than ever, incorporating a large salad is an easy way to get fiber and nutrients in your diet. Hope this dressing makes it tastier!
This is a variation from bakerita.com’s vegan cesar dressing. It is one of my favorites. It is creamy, rich, and can double as a dip as well!
The original recipe has oil and salt in the ingredients. I usually leave these out of most recipes, if not all. In this recipe the brine from the capers, the capers themselves plus the lemon juice give enough bite that I don’t miss the salt. The cashews provide the richness and fats, therefore I leave the oil out. If you would like to follow the original recipe check out https://www.bakerita.com/vegan-caesar-dressing-dairy-free-paleo-whole30/.
Board Certified in Internal Medicine and Lifestyle Medicine
Dr. Kishore is very passionate about Lifestyle medicine and wellness of her patients, she goes the extra mile to fit into the shoes of her patient and help view their challenges and find a resolution towards total wellness.
Through my year long interaction, she has been working with me to change my diet, exercise, sleep, stress management and weight reduction. Thanks to her guidance, eating healthy has now become second nature to me! I also feel that talking to her about my stresses and learning to deal with them while not ignoring my health and wellness has been a big take away for me.
I love her holistic approach and leading by example!! I’m very grateful for her support and encouragement!!
Dr.Kishore is very passionate and very caring. My fertility specialist recommended her, and also suggested me to lose weight to get pregnant again with healthy baby. I was so nervous and stressed. Because a year back I had abortion around 23 weeks because of abnormal growth of baby. It was devastating! I somehow managed to maintain the same weight a year but I wondered how can I get down my weight – being obese, with thyroid & pcos and migraine issues.
Dr.Kishore came to my life with a positive outlook on life and food. She helped me to understand my food issues, along with making life style changes, handling stress properly.
Working with Dr.Kishore is like having a best friend, a doctor, a weight loss coach – all in one together. Working with her not only helped me to lose weight but gave me the confidence that I can keep my weight off. She helped me make healthy choices in life, which is high priority and we tend to ignore it. I’m very glad that I chose to go with Lifestyle medicine with Dr.Kishore.