"My journey of showing people
how to eat better (and enjoy it) ​
has helped me to understand that spotlighting what drives others
to produce great products…
​sharing their insights and talents…
​is a gift to self." ~ Laura Pensiero

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Interview with Laura

ARCHIVED COLUMNS:
July 2021
"MENTORING: One of Life's Greatest Gifts"
December ​2020
"Healthy Holidays: It's All About the Side Dishes"
October 2020
"Living Like a Farmer"
August 2020
"When All Seems Lost...Laugh Until it Hurts"
May 2020:​
"Nature Can't Stay in Place"
​February 2020:
"Ode to Chocolate"
December 2019:
"Happy Healthy Holidays"
​May 2019:
"Pull the Trigger:
Your Health is What Matters Most"

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Trust Your Gut
October 2023

Note: Find Laura's healthy recipes at the end of this article.

I’m a believer in trusting your gut, and now the research seems to be squarely behind me. The relationship between human gut health and overall health (mental and physical) has been demonstrated to be intrinsically connected.
 
The human gut, or gastrointestinal (GI) system, is comprised of a series of organs from the mouth to the anus. For these purposes we will refer to the intestinal systems (small and large) as the gut. It is in this microbiome that millions of diverse bacteria work collectively to form a symbiotic environment. 

As a 20-year-plus restaurateur, my analogies often flow in line – teamwork is dreamwork, and there is no “I” in restaurant. Instead, it is the synergy between many parts, traits and skills. The human gut is no different. A balance of diverse bacteria makes up the environment that keeps us energized, disease-free, and in positive spirits. These environments are as unique as we are. Like DNA, every person has a distinctive intestinal microbiome, one that is formed within the first three years of life. We can alter our gut stability or ratio of diverse bacteria throughout our lives depending on our lifestyle or diet.​

​So, what are the potential outcomes of caring for these most special organs?

Dining at Gigi Trattoria
​Easy Entertaining with Gigi

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The following list explains how certain healthy bacteria can affect both physical and mental health:
​

• Gut health is one factor that affects inflammation. Inflammation is a contributing cause of many diseases, such as CVD, inflammatory bowel disease, metabolic syndrome, diabetes, cancer, hypertension, stroke, some autoimmune diseases, and dementia. An imbalance in the gut microbiome can decrease your ability to absorb nutrients and negatively affect digestive health. Improving gut health will reduce inflammation.
• Healthy bacteria help your body digest food and absorb nutrients.
• Healthy bacteria aid in conversion/formation of vitamins.
• Healthy bacteria limit overgrowth of “bad” bacteria which can make you sick.
• Healthy bacteria support the cells that line your gut forming a barrier from bad bacteria entering your blood.
• Healthy bacteria breakdown and absorb medicines.
• Food and Mood: Influence the production of chemical substances that message the brain to produce dopamine and serotonin. A diet rich in nutrient foods can limit mood swings, help you focus, and can help with symptoms of anxiety and depression.

Signs of Poor Gut Health

• Autoimmune problems, such as thyroid issues, multiple sclerosis, rheumatoid arthritis, and type 1 diabetes
• Digestive issues, such as irritable bowel syndrome, constipation, diarrhea, heartburn, gas, or bloating
• Intolerance to some foods
• Unintentional weight gain or loss
• Sleep issues
• Migraines
• Skin rashes and allergies (Acne, eczema, and psoriasis may be related to gut issues.)
• Intense food cravings, especially sugar
• Unexplained fatigue or sluggishness

Click above image for Gigi Fall/Winter Entertaining Menu

Tips for a Healthy Gut:
 
Eat Whole Foods in their Natural Form & Limit Processed Food. Processed foods include man-made forms of sugar, starches, fats (e.g., hydrogenated fats), flavor enhancers, and additives. These ingredients can cause inflammation, interfere with gut flora, and contribute to disease, while whole foods help cultivate a healthy microbiome.
 
Limit Alcohol Consumption. Alcohol consumption disrupts both the digestion of sugars and the balance of bacteria in the gut, often killing off “good” bacteria. This imbalance can lead to increased permeability of the gut (leaky gut).
 
Exercise at Least 3 Hours Per Week. Studies suggest that exercise leads to a more diverse and healthier microbiome. It also increases a short chain fatty acid (butyrate) that is produced from fiber in the diet but cannot be broken down without specific healthy bacteria. Butyrate is one of the key fuels that the cells lining the colon need to grow, divide, and stay healthy.
 
Get Enough Sleep (7 to 8 hours of quality sleep per night). There is a positive correlation between a healthy gut and sleep – a healthy gut is both dependent on good sleep and a result of adequate sleep. A study by the NIH demonstrated improved quality of sleep after six weeks of probiotic supplementation. This built on a previous study that evidenced a strong correlation between sleep quality and mood. Probiotics might have positively influenced mood not only by influencing emotional processes (e.g., serotonin and dopamine), but also other strongly related considerations, such as sleep quality.

Add Probiotics to Your Diet. You can take these in supplement form and/or from natural sources like yogurt, kefir, kombucha, and kimchi.
 
Reduce Stress. Stress and depression can increase the permeability of the gut (leaky gut). Seek ways to manage daily stress.
 
Enjoy a Mediterranean Diet. Not only is this diet flavorful, but an eating plan also limited in meat and rich in fruits, vegetables, legumes, healthy fats, spices and omega-3 rich seafood decreases inflammation and promotes healthy gut flora.
 
Take Care of Whole You. It’s all interrelated. Diet, exercise, sleep, lifestyle, and a healthy gut are circularly connected. ​

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Laura says...I prepared an herb baked polenta as a gluten-free side dish for Sanctuary's Executive Editor Myrna Haskell. It is the perfect side dish for gluten sensitive guests and works well with most holiday fare. Myrna’s rave reviews led me towards consideration of a vegetarian, gluten-free entrée for Gigi Trattoria.

​The vegetable topping below is healthy and delicious, but the baked polenta can be topped with just about any seasonal sautéed vegetables. I prefer stone ground white cornmeal (often referred to as grits), but yellow regular grind can also be used. Not all meals labeled “stone-ground” are made from whole grains. To find out, check the label for a phrase like “stone-ground WHOLE corn.”

Baked Herb White Polenta with Seasonal Vegetable Sauté

INGREDIENTS: Makes 4 to 6 servings

Vegetable topping:

• 4 tablespoons extra-virgin olive oil
• 2 shallots, thinly sliced
• 3 garlic cloves, thinly sliced
• 12 ounces cremini mushrooms thinly sliced
• 8 ounces green beans, thinly sliced on the bias
• 1 qt baby spinach leaves
• 2 bunches broccolini, sliced on bias
• Salt, pepper, and fresh parsley to season

Herb Polenta:

• 3 tablespoons butter
• 3 garlic cloves, minced
• 6 ½ cups milk (can substitute chicken or vegetable stock)
• 1 ½ teaspoons salt
• ½ teaspoon black pepper
• ¼ teaspoon ground cayenne pepper
• 1 tablespoon chopped fresh thyme leaves
• 1 ½ cups stone ground white cornmeal
• ½ cup grated Grana Padano
• 1/3 cup breadcrumbs (unseasoned, regular, or gluten-free) mixed with ¼ cup grated Grana Padano​​

Photo Courtesy: Laura Pensiero

INSTRUCTIONS:

1. Prepare the vegetable topping: Sauté the shallots and garlic in the olive oil until soft and fragrant – do not brown. Add the mushrooms and cook, tossing, until they release their water and soften, about 5 minutes. Add the green beans and broccolini and cook another minute. Add the spinach, season with salt, pepper, and parsley and cook until the water from the spinach evaporates. Set aside.
2. For Polenta: Spray a medium baking dish (about 3 quarts) with vegetable oil.  
3. Put the butter in a medium saucepan and place over medium heat. When the butter is melted, add the garlic and cook, stirring, until softened, 1 to 2 minutes. Add the milk, salt, pepper, cayenne pepper, and thyme leaves, and cayenne, and bring to a low boil. Slowly whisk in the cornmeal and adjust the heat so that the polenta is simmering and gently bubbling. Cook, stirring often with a wooden spoon, until thickened, about 15 minutes. Stir in the Grana Padano, and then adjust seasoning with salt and pepper if necessary. Pour the polenta in the baking dish and smooth the surface. Place a piece of plastic wrap directly on the polenta and let cool to room temperature. Refrigerate overnight.
4. Preheat the oven to 350°. Bring the polenta to room temperature. Top the polenta with the bread crumb/grana Padano mix and bake in the upper third of the oven for about 35 to 45 minutes, or until the cheese is melted and golden brown and the polenta is hot throughout.

For service: Top polenta with the bread crumb/Grana Padano mixture. Bake until Golden, about 10 minutes. Heat the vegetables in a saute pan, and top polenta.

​Laura says...Getting the day started with a good dose of probiotics, two fruit and vegetable servings, and more than a third of your calcium goals for the plus 26 grams of protein is a setup for success! The type of protein is important – whey protein has been shown to help with glycemic control and may help improve your cholesterol ratio (HDL good to LDL bad). To kill two proverbial birds with one stone, look for a whey protein powder with probiotics. See smoothie recipe below.

Blueberry Spinach Smoothie

INGREDIENTS: Makes 1 serving
​

• ½ cup frozen chopped spinach (or 1 cup fresh)
• ½ cup unflavored almond
• ½ cup blueberries
• ½ cup probiotic yogurt (vanilla, plain, banana…)
• 1 scoop WHEY protein powder
• 2 to 3 ice cubes

INSTRUCTIONS:
​
Blend spinach and milk until smooth. Add the yogurt, blueberries, whey protein, and ice and blend again.

Notes:

• Swap other berries for the blueberries.
• Swap the almond milk with the plant milk of your choice, or even water.
• Think about adding a different frozen vegetable to your smoothie – riced cauliflower will blend well and won’t meddle with the other flavors.

Video Courtesy: Laura Pensiero

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ADDITIONAL RESOURCES:

Does Parkinson's Disease Begin in the Gut? (Yale School of Medicine)
Effects of Probiotics on Cognitive Reactivity, Mood, and Sleep Quality (National Library of Medicine)

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Laura Pensiero is Sanctuary's nutrition columnist and the founder, chef/owner and creative force behind Gigi Hudson Valley (Gigi Trattoria and Gigi Catering). She is the author of Hudson Valley Mediterranean and co-author of The Strang Cancer Prevention Center Cookbook. Find out more about Laura by reading her interview with Sanctuary HERE.