Research on the gut microbiome found that people who ate 30 or more different plant foods a week had a more diverse gut than people who ate 10 or fewer. It sounds like a lot, but it adds up fast. Herbs, spices, nuts, seeds, beans and whole grains all count. A handful of mixed seeds on your oatmeal can be 3 or 4 plants by itself. Try counting this week. How many do you get to?

Next Tuesday, Oct 27 at 1 PM ET, I'm teaching a live workshop: Less Bloating, More Energy: Foods for a Happy Gut. We'll cover which foods help your gut, how to add more fiber without feeling uncomfortable, and simple swaps you can start the same day. Bring your questions, there's Q&A at the end. It's inside the Plant-Powered Kitchen Club. $37 one time, lifetime access, and you get the replay plus every past workshop. https://www.skool.com/nadia/about

I'm so excited to share that I'm speaking at The Missing Pieces of Perimenopause, a free online summit running Mon Oct 26 to Fri Oct 30. My talk is on Day 4 (Thu Oct 29): Why You're Snapping at Everyone: The Blood Sugar Piece of Perimenopause Mood. If you find yourself snapping at the people you love by 4 PM, or hitting a wall right after lunch, your plate may be part of the reason. I'll show you one simple way to build your plate so your energy and mood stay steadier all afternoon. Each session opens at 8 AM ET on its day and is free for 24 hours. Register free here: https://missingpiecessummit.com/?s=nadiaquraishi If you're in this season, or know someone who is, come join us!

Hi all! I thought this would be a good place to ask. Thanks for the suggestion @Gaby Yassinskiy. I just got off a call to host a 4 session corporate in-person wellness lunch and learn series. I need to send over a proposal, but I don't know what the going rate these days is. They are a mid-size company, and there would be about 15-25 in person, 25 virtual, and it will get sent out to their whole company. I don't want to undersell myself, but also don't want to go too high either and price myself out. If anyone has any advice, please feel free to comment or DM me! Thank you!

This is one of my favorite tips from our protein AMA last week. Blend a can of white beans (cannellini) into your pasta sauce or soup. It makes the sauce extra creamy, and every half cup adds about 8 grams of protein plus a good amount of fiber. Nobody at the table will know they're in there. Try it this week and tell me how it goes! I share tips like this every week in the Plant-Powered Kitchen Club: https://www.skool.com/nadia/about