NEWSLETTER APRIL 2025

Hello, Subscriber First Name,

It’s really happening... snow is beginning to melt, the grass is turning green, buds are emerging and the daffodils are starting to bloom. Isn’t Spring grand! In this April issue we are kicking off a series focusing on the digestive system. A complex, intricately run system that involves many organs working together to break down nutrients from the foods and beverages we consume into parts small enough for our body to absorb for energy, growth, immunity and cell repair. We’ll begin with a tour through the digestive system then, in subsequent articles, we’ll explore some of the processes in more detail, some common digestive problems and how our brains and gut communicate with each other.

Great news! If you’ve missed previous issues of the newsletters, you can find them on my website, picassohealthandnutrition.com under “Newsletter.”

I would love to hear your thoughts about the content of the newsletter, questions you may have, or ways we might work together. You can reach me at therese@picassohealthandnutrition.com

Here’s to your best health.

Therese

News & Updates

Many things affect our insulin sensitivity: hormone shifts, stress, exercise, foods and more. Join us starting May 6 as we wear a continuous glucose monitor (CGM) to take a personalized approach to learning how our lifestyle affects our blood sugar.

Optimize Your Health Using a Continuous Glucose Monitor

• Learn how to use a CGM as a preventive tool to improve metabolic health

• Discover how your diet and lifestyle impact your blood glucose

• Learn how to interpret your data to help make informed lifestyle choices & reach your desired outcome

Program Details

Program: Four, one hour sessions plus one 30 minute one-on-one session

Date: Tuesdays, May 6, 13, 20 & 27 at 5:30 pm

Cost: $150 plus the cost of two sensors lasting a total of 28-30 days ($99)

Intended for those with a family history of diabetes or anyone who may be curious how a continuous glucose monitor may help you gain insights into your personalized glucose response to food, stress, exercise, and other lifestyle habits

FEATURED ARTICLE

Digestion 101

Ever wonder what really happens after you take a bite of food? Digestion is a fascinating, complex process that keeps us energized, nourished, and feeling our best. In this issue, we're breaking it down—step by step.

What Is Digestion?

Digestion is the process by which your body breaks down food into smaller components so nutrients can be absorbed and used for energy, growth, and repair. It’s a team effort involving multiple organs, enzymes, and chemical messengers.

The Journey of Food: Step by Step

Brain

Imagine walking into your home and smelling your favorite dish being prepared. Before anything is placed in your mouth the sight and smell of food prepares your body for this delicious meal by triggering saliva, digestive enzymes and hormones. This first step is readying your body for digestion.

Mouth

Chewing mechanically breaks down and liquifies food. Our salivary glands produce saliva which softens food. It also contains enzymes like amylase, which breaks down carbohydrates, proteases for breaking down proteins and lipase that start breaking down fats later, when the food hits the stomach..

Esophagus

The esophagus is the tube between the mouth and the stomach. Swallowed food travels down the esophagus via muscular contractions called peristalsis to reach the stomach. At the bottom of the esophagus is the esophageal sphincter. It acts as a door to keep the stomach acid from backing up. It opens when swallowing triggers a wave of peristalsis.

Stomach

The stomach is sometimes known as the body’s blender. It churns food and mixes it with gastric acid and enzymes like pepsin to break down proteins. The result? A thick liquid called chyme. Hydrochloric acid (HCl) is produced by cells in the stomach lining called parietal cells. The HCl kills microbes in the food and protects us from food poisoning and bacterial infections. HCl is a very strong acid, and without a thick mucus that coats the stomach, it may burn through the stomach lining.

Small Intestine

The small intestine is long and coiled. If this hose-like organ is spread flat, it would stretch about 20 feet. This is the main site of nutrient absorption. Enzymes from the pancreas and bile from the liver help digest fats, proteins, and carbs. The integrity of the intestinal wall is very important. It acts like a sort of gatekeeper, letting nutrients pass through the wall into the bloodstream, while, at the same time, blocking unwanted substances like bacterial products, chemicals or large food particles from being absorbed. The small intestine has three parts: the duodenum, the jejunum, and the ileum. Each nutrient is absorbed in specific parts of the small intestine. The Ileum is connected to the colon (the large intestine).

Pancreas

The pancreas functions to aid in digestion by secreting an alkaline fluid which neutralizes the acidity of the gastric juices, keeping the high acid in the stomach. The pancreas also manufactures digestive enzymes like elastase and lipase which breaks down protein and fats. The pancreas produces hormones like insulin and glucagon which regulate blood sugar levels.

Liver

The liver is very complex and performs over 500 functions. It’s critically involved to most of our metabolic processes. It filters toxins from our foods and other sources. It also manufactures bile. It stores many nutrients and regulates hormones, including cholesterol.

Gallbladder

The gallbladder sits just below the liver. The gallbladder’s function is to concentrate and store bile, which is produced by the liver. Bile emulsifies the fats that are consumed. This makes it easier for lipase, an enzyme which breaks down fats, to do its job.

Large Intestine (Colon)

Whatever isn't absorbed moves to the large intestine. Water is reabsorbed, and your gut bacteria ferment fiber and produce beneficial compounds like short-chain fatty acids. Here is where you’ll find the lion’s share of the microbiome. The large intestine has three parts: the ascending colon, the transverse colon and the descending colon. Stool begins to form in the transverse colon. It travels to the descending colon and to the rectum, then anus, where stool or feces is eliminated from the body.

Final Thoughts

Your digestive system does more than just process food—it fuels every cell in your body. In subsequent newsletter articles we will discuss common digestive related problems, tips to supporting healthy digestion and take a deeper dive into aspects of our digestive system.

Article References

Digestive Wellness, Strengthen the Immune System and Prevent Disease Through Healthy Digestion by Elizabeth Lipski, PhD, CNS, FACN, IFMCP

FEATURED RECIPE

This recipe is from America’s Test Kitchen’s Bowls cookbook. Initially, I was drawn to it because I had most of the ingredients. The ones I didn’t have I would use again. The chickpeas gives it a nice fiber boost. I also liked how quick and easy it was to prepare and it made my ‘three plant colors per meal’ cut. I agree with Bowls when they describe the Pantry Chickpea Bowl as a ‘well-balanced, stress-free, and, most important, delicious meal for any night of the week.’ If you don’t have pistachios, feel free to toast any chopped nuts you have in the pantry and use any greens you have on hand. Also, if there are no eggs in the house, leftover fish or chicken could also do in a pinch.

Pantry Chickpea Bowl

Ingredients

Serves 2

1/4 cup plain yogurt

3/4 teaspoon grated lemon zest plus 1/2 teaspoon juice

1 Tablespoon extra-virgin olive oil

2 garlic cloves, sliced thin

9 ounces (9 cups) baby spinach

1 (15-ounce) can chickpeas (garbanzo beans), rinsed

2 Tablespoons oil-packed sun-dried tomatoes, rinsed, patted dry, and sliced thin

1/4 teaspoon black pepper

2 Tablespoons chopped toasted pistachios

2 Fried eggs

Instructions

Combine yogurt and lemon zest and juice in a bowl; set aside until ready to serve.

Heat oil in a 12-inch skillet over medium heat until shimmering. Add garlic and cook, stirring constantly, until light golden and beginning to sizzle, about 2 minutes. Add spinach, one handful at a time, and cook until wilted, about 1 minute. Stir in chickpeas, tomatoes, and pepper and cook until tomatoes are softened, 1 to 2 minutes; season with salt and pepper to taste.

Divide among individual serving bowls then top with fried eggs. Drizzle with yogurt sauce and sprinkle with pistachios, and serve.

Nutrition information per serving: 390 calories, 22 grams of fat, 740 grams of sodium, 31 grams of carbs, 11 grams of fiber, 2 grams of sugar, 20 grams of protein

Thank you for receiving my newsletter!

Do you know of others who may appreciate monthly nutrition and wellness information in their inbox? Share your comments and questions, and lead potential new folks here. I look forward to hearing from you.

Watch for my next newsletter in May.

Thanks again, and take care,

Therese

picassohealthandnutrition.com