Protective Diet Class #354

Cream of Beauty Broth Slim Down Support Challenge

This class has dual purpose. Warm up with a simple satiating meal combination that incorporates bright winter mood-boosting produce. And, if you are on your way to optimal health, but your family is not on board yet, this class will help you ease them in.

Announcements

• Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
• Shop http://www.protectivediet.com/azure, the organic farm that delivers near you, for low-cost, high-quality PD staples.
• Comment below our “One Meal a Day” videos on YouTube. Let us know what you want to see us plate up as an example.

Vocabulary

Satiation

GLP-1

Microbiome

Plant Fiber

Resistant Starch

Butyrate

Warm Up, Feel Satisfied, Slim Down

Eating for Comfort and Satisfaction in Winter Winter produce can be so comforting and flavorful. Root vegetables, citrus, pomegranate, and dark leafy greens deliver bright, aroma-therapeutic, mood-boosting protection exactly when we need it. At the same time, the winter chill, time indoors, and low light can stir up an insatiable winter appetite. The solution = plant fiber and resistant starch. By eating plant fiber, you foster a thriving microbiome that directs you toward nourishing foods. The struggle to stay on plan turns to ease. You feel energetic and satisfied without the need for junk. Resistant starch feeds lower-level gut bacteria that ferment and digest it, producing short-chained fatty acids like butyrate as a byproduct. Butyrate delivers anti-inflammatory benefits to body and brain, and triggers the satiation hormone, GLP-1, which signals to your brain that you are full and satisfied.

Cream of Beauty Broth Hot Pot tips Remove the Instant Pot insert before adding ingredients or serving from it to keep the rim clean and prevent spills on the heating element.Use organic vinegar in a glass bottle to avoid hormone disruption.Use organic, non-irradiated spices for microbial benefits. Buy in bulk.Chop an extra onion and set it aside for another recipe later.For a pleasurable chopping experience, keep your knife sharp and use bamboo or soft wood cutting boards.The Suzy 2 garlic press is sturdy enough to press frozen cloves with ease. No need to buy preservative laden prepared minced garlic.Frozen organic broccoli is a beautiful winter cruciferous option.

Winter Menu   Better-Than-Kombucha Cream of Beauty Broth Hotpot Starter The Winter Mix: Seasonal Affective Salad Sauerkraut Toast on Breadmaker Bread Banana Cream Pie in the Graham Crust

The Winter Mix: Seasonal Affective Salad tips Orange zest adds vitamin C, and iron absorption to your salad greens.When mixing anything with delicate greens, it’s important to slice everything thin and delicate so nothing weighs down the greens.Soak sweet potato slices and carrot curls in cold water for added crunch.Leave peels on sweet potato for added fiber that boosts gut health.Winter squash doesn’t make you feel cold, unlike summer vegetables (like cucumbers) that are often grown hydroponically in winter.Pomegranate arils deliver anthocyanin protection and rich color.Rosemary Crispies add resistant starch and antioxidants.Crispy White Beans add resistant starch and protein.

The Oral Microbiome and Nitric Oxide Nitric oxide relaxes blood vessels, improving blood flow. Healthy bacteria in your mouth are essential for producing it. Chewing (not blending) leafy greens releases compounds that feed these oral microbes, helping them produce nitric oxide. Commercial mouthwash kills helpful bacteria, reducing nitric oxide production and impairing blood flow. This disruption in the oral microbiome is linked to cardiac disease. Chew your greens and use Betterment Mouthwash.

Ease Your Family into a Protective Diet Family members who do not understand the positive effects of a low-fat, whole food, plant-based diet may be reluctant to participate. So, ease them in:   Find protective replacements for familiar family favorites.Gradually introduce more fiber When we eat plant fiber (fruits, vegetables, and whole grains) and resistant starch, our microbes produce short-chain fatty acids, like butyrate. Butyrate production triggers the hormone GLP-1, which slows digestion and increases satiation on a plant-based diet. Enjoy a veggie starter year-round The goal is to build volume with plant fiber and trigger GLP-1 production before eating starch.   Summer—start with a dinner salad Winter—start with a veggie hot pot Let family help with meal prep They are more likely to eat it if they are involved in the preparation. Get into a meal prep rhythm: Make ahead: yogurt, condiments, desserts, brewed beveragesPrepare a Protective BeveragePrepare broth ingredientsChop veggie additionsSet broth to cookPrepare a starchFinal assembly, plate & serve	Reframe “Mommy’s Diet” Perception A Protective Diet offers benefits for the whole family. Weight loss is just one of the beneficial side effects of populating a protective microbiome. Other benefits include disease prevention, and better blood flow for superior athletic performance and cognitive function at every age and stage of life.	Join the 2-Month Challenge If you have a raging winter appetite, join us for The Cream of Beauty Broth Hot Pot Challenge. For two months, we are starting our main meal with a Beauty Broth Hot Pot, a Cream of Beauty Broth Hot Pot, or a Winter Mix: Seasonal Affective Salad to lift our spirits, keep our summer glow, and feel satiated.
	Weight Loss Average When you practice a Protective Diet 100%, you will enjoy a weight loss average of 10lbs/month. Weight comes off in chunks, so the monthly rate may fluctuate. If you have 50 lbs to lose, you will reach your goal in 5 months with an average loss of 10 lbs/month.	Satiation Stay on plan 100% to keep junk food-loving microbes dormant.Increase plant-fiber and resistant starch to activate satiation hormone GLP-1 with fewer calories.Avoid chemicals and plastics–they disrupt satiation hormones.
	Keep it Exciting! The key to consistency is excitement. When we get into the PD Groove, this starts to feel really easy. We need routine, but we also crave novelty. Refresh your practice with: Protective Beverages. Flower Water can be brewed hot or cold. Better-Than-Kombucha nourishes microbes and slows the insulin response.Do Not fear salt. Cardiac patients are given salt water by IV in hospitals. Salt is not a problem. It boosts flavor.Sprouts and Ferments add layers of flavor-intensive plant fiber.Capsaicin in hot peppers adds spicy excitement!	Getting Started Recipes If you are just getting started, starch is the key to satiation. Starch it up! As your gut populates with healthy microbes, you will start craving more and more vegetables and fruits. When ready, advance to the 50/50 Plate Practice.   50/50 Starch and Salad Meals: –Instant Pot Kids Spaghetti/Salad –Instant Mac and Cheeze/Salad –Mashed Potatoes/Salad –Buffalo Potato Wedges/Salad   50/50 One Pot Meals: –Sunset Rice Bowl –Chili Salad Bowl

“This isn’t hard, this is satisfying, this is warming. Let’s do a challenge that gives us all a really good comforting feeling this cold winter and produces some slim-down results.”

Recommended Recipes	Recommended Classes
Quickie Cream of Veggie Soup	#351 Promote GLP-1 The Satiation Hormone for Sustainable Weight Loss
Pickled Mustard Seeds	#347 30-Day Detox: The Microbiome Population Project
Cream of Chicken Soup	#064 Secure Your Own Mask First
7-Day Sauerkraut	#355 Whole Wheat Berry Bread & Excess Skin Elimination
Probiotic Pickled Onions	#320 Beauty Broth Hot Pot Slim-down Support Challenge

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Class Description:

This class has dual purpose. Warm up with a simple satiating meal combination that incorporates bright winter mood-boosting produce. And, if you are on your way to optimal health, but your family is not on board yet, this class will help you ease them in.

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/lesson-354-cream-of-beauty-broth-slim-down-support-challenge/