After looking at 11,000 people’s gut microbes and their corresponding eating questionnaires, the team of researchers learned an invaluable lesson about gut health. “It turned out that people who had the healthiest guts, which is generally the most diverse guts, were the people eating more than 30 different types of plant in a week,” says Dr. Spector.
When your gut isn’t happy about what you ate for breakfast, lunch, or dinner, it makes its feelings known. There’s an overwhelming amount of information out there about what to do—and what to avoid—to care for your digestive tract. But Tim Spector, MD, professor of genetic epidemiology at Kings College London and author of The Diet Myth: The Real Science Behind What We Eat, knows how to improve gut health naturally with a small but mighty tweak to your diet.
On a recent episode of the Deliciously Ella podcast, Dr. Spector points to a study a 2018 study published by the American Society for Microbiology. After looking at 11,000 people’s gut microbes and their corresponding eating questionnaires, the team of researchers learned an invaluable lesson about gut health. “It turned out that people who had the healthiest guts, which is generally the most diverse guts, were the people eating more than 30 different types of plant in a week,” says Dr. Spector.
At first blush, a triple-digit quantity of plants sounds like a lot, but Dr. Spector explains that it’s easier than you think. “People forget what a plant is. A plant can be a nut, a seed, a grain. It can be an herb, a spice. So it’s actually not that hard as long as you don’t have the same thing every day. That diversity was much more important than if you were vegan or vegetarian or meat-eater,” he says. So if you eat nut butter and whole grain toast for breakfast, followed by a salad at lunch, and some cauliflower pizza for dinner, you’ve checked off nearly a dozen of your vegetables in less than 24 hours.
The lesson here? If you’re new to the world of digestive health, focus on the diversity of the foods you eat. Your gut microbes will flourish and you’ll get to try every plant the supermarket has to offer.
Most vegetarians do not eat enough fruits and veggies and eat too much bread, grains and processed foods.
I cooked and taught vegetarian nutrition for almost 30 years before organic meat became readily available to us. Although I healed on the vegetarian diet I developed other issues because of its inadequacies. So this stage of my life I eat wheat and dairy free, lots of fruits and vegetables and I mainly depend on protein with seafood and eggs.
I had found in teaching and coaching nutrition all these years that very few people meet their nutrient needs. So course when that happens the body stores what it takes in and it makes it harder to lose weight. So only when you meet every nutrient needs can you reach Optimum Nutrition and health.
The way I offered coaching is to analyze the clients food diary for 4 to 5 days and then show them in analysis of their nutrition for each of those days. That way you can see what you’re missing and what you are getting out of the way you’re eating.
There is so much controversy and belief system wrapped around the way we eat whoever really and truly it’s not that complicated. The right healthy fats, the correct amount of protein for growth and repair, and lots of fruits and vegetables. That’s it ,that’s all we should eat everyday.
When you can see it in black and white and have someone coach you as to how to shop, how to meet your nutrient needs, how to still have a life and eat healthy, that’s when you can really start to make changes and reach a very high degree of Health. My client see major changes in just a few weeks and it is amazing to see how different people feeling look in just a month.
I Googled what a vegetarian should eat daily to meet their nutrient needs; This menu below was very typical of what I found. I have also seen MANY vegetarian clients daily food diaries along the way.
- Breakfast: Oatmeal with fruit and flaxseeds
- Lunch: Grilled veggie and hummus wrap with sweet potato fries
- Dinner: Tofu banh mi sandwich with pickled slaw
Here’s the nutrient breakdown;
The highlighted part is showing the deficiencies, long term this will do harm to your health.
Hands on Coaching can help you come very close to meeting the lack of some vitamins and minerals. In this example the saturated fats are dangerously low, this affects the immune system, brain function, our ability to digest food. The mono and poly-unsaturated fats are way too high, leading to clogged arteries and sticky blood lipids.
the B Vitamins, especially B12 is way too low. This is one of the reason that many Vegetarians are tired and lack energy. Including Tofu in your diet is dangerous and is associated with brain fog, damage to the endocrine system and many types of cancer.
Notice how FEW fruits and vegetables there are in this days menu! You cannot maintain this type of nutrition long term with harming the body.
I work with clients by analyzing their daily food intake and helping them optimize their nutrition.
After reading the article I realized their advice was awful. So I took the first day’s meal plan and used my Nutrition Program to analyze the calories and nutrition.
Here’s their menu for the day-
Breakfast- Pumpkin oatmeal, 2 tablespoons no-sugar-added peanut butter
Lunch- – Mexican stuffed peppers
Dinner- Easy fried rice with egg
Snack- Banana peanut butter ice cream
Notice there are a LOT of empty carbs and very little veggies, and no fruit?
The breakdown; 3875 calories! Yikes!
19% fat- ok
68% carbs- way too high as most of the calories come from dairy and rice (empty calories)
Protein- 13% – too low
Only 45% of needed B12 was achieved.
Other nutrients were met but only by taking in more than twice needed calorie!
These doctors have voiced how important clean skin care is, but the recommendations they make (about thoer own skincare lines) are WAY OFF BASE! Many of these products include toxic ingredients such as butylene glycol, Sodium Hyaluronate, Glycerin, etc. Even products labeled natural or even organic contains these 3 ingredients which wreak havoc on the skin. Every skincare product they recommend (which they sell) are devoid of toxic ingredients. The last one list doesn’t give an igredient list on their pages that sell the product!
Scan almost any clean beauty retailer’s “About” page — Detox Market, Credo, Follain, Beautycounter — and you’ll notice two keywords: health and safety. That’s because the movement’s overarching mission is to eliminate chemicals ,known to be toxic to the human body from personal care products, including suspected cancer-causing agents (formaldehyde releasers, parabens) and hormone disruptors (phthalates, pesticides). While that’s no doubt a win for overall wellness, it does leave one critical question unanswered: Is clean beauty better for your skin? These seven dermatologists, cosmetic chemists, and renowned aestheticians think so.
“From my unique vantage point as a facialist for the past 25 years, having treated over 25,000 faces, I have seen how the proliferation of harsh ingredients — including dimethicone, fragrance, colorants, and sulfates — compromise the skin’s lipid barrier, thereby sensitizing the skin,” Angela Caglia, a celebrity aesthetician who works with Barbra Streisand and Minnie Driver, tells The Zoe Report. The integrity of the skin barrier is also a sticking point for cosmetic scientist Dr. Shuting Hu, Ph.D., who works with clean beauty brand Acaderma. “I personally believe in using clean ingredients as it is the very best way to prevent skin irritation and skin barrier damages, both of which are better for skin health,” Dr. Hu tells TZR. “Not only is it my belief, it is also scientifically proven.”
There’s a catch, though: Terms like “clean,” “natural,” “green,” and “non-toxic” aren’t regulated by the FDA — so, in theory, any brand can market any ingredient as clean (although the threat of callout culture tends to keep companies in line). “We really need a good working definition for ‘clean’ and ‘non-toxic,’” Marie Veronique Nadeau, a chemist and founder of her namesake skincare line, tells The Zoe Report. She personally considers an ingredient clean when it has “a track record for safety and efficacy” via scientific studies — and that goes for both naturals and synthetics. “It just makes more sense to use ingredients that are safe in your own opinion,” she says.
Ahead, seven skincare experts explain why they believe clean beauty is the healthiest choice for your skin — and reveal the natural and non-toxic products they swear by.
Dr. Nava Greenfield, Board-Certified Dermatologist
You need to be just as careful about what you put on your skin as what you eat and drink,” Dr. Nava Greenfield, M.D., a board-certified dermatologist, tells TZR. “Numerous studies have confirmed that products used topically on the skin penetrate into the bloodstream and affect your body.” She suggests cross-checking your products with the Environmental Working Group’s toxicity database to pinpoint any potentially harmful ingredients.
Marie Veronique Nadeau, Chemist & Brand Founder
“Absolutely, ‘clean’ and ‘non-toxic’ ingredients are better for the health of the skin,” Nadeau says. When it comes to formulating her own products, Nadeau adds a third descriptor to the list: active. “It’s not enough that it won’t harm you — people also need to be asking, ‘Is it active? Is it going to be doing something for my skin?’”
To this end, she recommends incorporating clean versions of vitamin C and vitamin B3 — aka, niacinamide — into your routine. “You need vitamin C to build collagen, and it also does any number of other cool things like limit hyperpigmentation and provide UV protection,” Nadeau says. “Vitamin B3 protects mitochondrial DNA from free radical damage. This is about as close as we’re going to get to slowing the aging process in the skin, so it’s a must-have for anyone interested in keeping skin healthy and youthful-looking.”
Britta Plug, Aesthetician & Brand Founder
“I avoid processed food and chemicals — I feel my best that way — and I apply the same reasoning to my skincare,” Britta Plug, a holistic aesthetician and co-founder of Wildling, tells The Zoe Report. According to Plug (and science), harsh chemicals can negatively impact the skin’s microbiome and disrupt its inherent functions. “Natural products are much more likely to support the skin’s innate intelligence, and support all of its functions, flora, and barrier system,” she says.
Her go-to products, naturally, come from her own line. “I’m obsessed with the sweet fern in our Empress Tonic,” Plug says. “It’s amazing for kickstarting detoxification by stimulating lymphatic flow, and it’s also great for skin irritations.” After spritzing with the Tonic, she reaches for Wildling’s Empress Oil. “The balm of gilead in the oil is pure magic for stimulating circulation and reducing fine lines and breakouts,” the aesthetician explains. “It also smells like a dreamy forest.”
Dr. Shuting Hu, Cosmetic Scientist
Dr. Hu is passionate about clean skincare — but emphasizes that clean doesn’t always mean natural. “Plenty of natural ingredients are irritating, and not all natural materials are made equally,” she says. “Some high quality synthesized ingredients are also clean, like vitamin C.”
In her work with Acaderma, Dr. Hu defines “clean” as any ingredient that minimizes irritation to the skin while maintaining efficacy. Her favorite? “Seh-Haw EXTM,” a brand-exclusive form of African kinkeliba extract that moisturizes dehydrated skin and boosts the barrier. “We spent two years optimizing the extraction and purification process of Seh-Haw EXTM to make sure no organic solvents were used in the whole process, and that there were no causes of pollution to the environment,” she says.
Angela Caglia, Celebrity Aesthetician & Brand Founder
“Through a process of trial and error in my treatment room, I’ve discovered which ingredients work and which ingredients make skin more susceptible to external aging factors,” Caglia says. (Considering her clients include age-defying celebs like Helena Christensen, I totally trust her.)
“One ingredient, in particular, that I’ve discovered helps with maintaining homeostasis is the organically-grown Limnanthes alba flower, indigenous to the Pacific Northwest, from which meadowfoam seed oil is derived through a unique cold pressing process,” she shares. “The reason why I love it is that it’s similar in molecular structure to our own sebum, which means it’s able to deeply penetrate the skin’s surface to deliver high levels of essential fatty acids and antioxidants where they’re needed most.” It can be found throughout the aesthetician’s namesake skincare line.
Athena Hewett, Aesthetician & Brand Founder
“Like much of the population, I have sensitive skin,” Athena Hewett, an aesthetician and founder of skincare brand Monastery, tells The Zoe Report. When she discovered that even hypoallergenic ingredients were irritating her skin, she decided to launch her own company — where she’s redefined “non-toxic” as “100 percent natural.”
“Take propylene glycol, for example — this chemical is used to make polyester, is considered non-toxic, and is found in nearly all of the skincare products out today,” she says. “I am highly allergic to this ingredient as are many of my clients, but most of them have no idea that this is what has been wrong with their skin. When someone lays on my table and I notice dermatitis, I can almost guarantee that they are putting propylene glycol on their skin in some form or another. Sadly, this ingredient is just one of many.” Hewett now looks to naturals for safe — and sensitivity-friendly — skincare solutions. “I love watching what raspberry seed oil does to the skin,” she says. “It makes up our Gold Oil, and it immediately soothes and reduces redness.”
Sarah Akram, Aesthetician
“I am a believer in integrative skincare, meaning just like what you put inside of your body, what you put on its surface can make a big difference in how you look and feel,” Sarah Akram, a Washington D.C.-based aesthetician and the founder of her namesake skincare boutique, tells TZR. “Just like you’d drink a cold pressed juice for optimum nutrient intake, you should take a similar approach to your skincare routine and overall skin health.”
She suggests looking for products packed with pure, natural ingredients (i.e., not “naturally-derived” — which is basically a synonym for “synthetic”). The facialists’ top pick? The Antioxidant Defence Creme by Environ. “This moisturizer is loaded with antioxidants like vitamin C and E to strengthen skin cells and fight free radicals,” Akram says. “Antioxidants are so important in the fight against premature aging, they actually work with your SPF to protect and correct the effects of harmful UV rays.” And, of course, they’re abundant in nature.
On the Menu for delivery Week after next. I love shortbread cookies!
- 1/4 cup butter, softened
- 1/4 teaspoon vanilla extract
- 1/2 cup sweet rice flour
- 1/4 cup confectioners’ sugar
- 1 to 2 tablespoons baking cocoa
1. In a small bowl, cream butter until light and fluffy. Beat in vanilla. Combine the flour, sugar and cocoa; add to creamed mixture. Beat until dough holds together, about 3 minutes.
2. Pat into a 9×4-in. rectangle. Cut into 2×1-1/2-in. strips. Place 1 in. apart on ungreased baking sheets. Prick with a fork.
3. Bake at 300° for 20-25 minutes or until set. Cool for 5 minutes before removing from pan to a wire rack to cool completely.
Cambridge’s artificial leaf uses two perovskite light absorbers and a cobalt catalyst to convert sunlight, water and carbon dioxide into syngas
by Virgil Andrei
The humble leaf is an incredible little machine, converting sunlight and carbon dioxide into energy for a plant. Artificial versions could be useful renewable energy sources, or even used to produce fuels. Now, researchers from the University of Cambridge have developed an artificial leaf that can produce synthetic gas (or syngas) without releasing carbon dioxide.
Syngas is made from hydrogen and carbon monoxide, sometimes with a bit of carbon dioxide thrown in. While it can technically be burned to generate electricity or for gas lighting and heating, it more often acts as an intermediate step in manufacturing products, including plastics, fertilizers, and fuels like diesel. Unfortunately, producing it can release carbon dioxide into the atmosphere.
“You may not have heard of syngas itself but every day, you consume products that were created using it,” says Erwin Reisner, senior author of the study. “Being able to produce it sustainably would be a critical step in closing the global carbon cycle and establishing a sustainable chemical and fuel industry.”
To help with that, the Cambridge team developed a new artificial leaf prototype that can produce syngas through photosynthesis. The new device contains two light absorbers made of perovskite, and a cobalt catalyst. When these are placed in water, one side produces oxygen, while the other reduces carbon dioxide and water into carbon monoxide and hydrogen. Those latter two gases can then be combined into syngas.
The team showed that the technology can still work even in relatively low light, like that on cloudy or rainy days. The perovskite was chosen because it’s good at absorbing light and creating a voltage, which is why it’s showing up in solar panels so much lately. Meanwhile the cobalt in the catalyst is lower cost and more efficient at creating carbon monoxide than other materials.
That said, the conversion efficiencies are still quite low – the new design currently produces hydrogen at an efficiency of 0.06 percent and carbon monoxide at 0.02 percent.
The new device joins a range of artificial leaf designs that are being developed to create a range of useful products, like electricity, drugs, fertilizers, and hydrogen fuel. Ultimately, the team hopes to be able to skip the middleman syngas stage.
“What we’d like to do next, instead of first making syngas and then converting it into liquid fuel, is to make the liquid fuel in one step from carbon dioxide and water,” says Reisner. “There is a major demand for liquid fuels to power heavy transport, shipping and aviation sustainably.”
The research was published in the journal Nature Materials.
Source: University of Cambridge
If you eat out often, eat fast foods, eat purchased baked goods, if you eat anything with partially hydrogenated oils, canned frosting, margarines you are eating trans fats. I have worked in many high end restaurants and I can tell you that most restaurants do not use real butter, they use an oil blend, because of the cost. And those are vegetable oils that mostly contain soy, canola and other vegetable oils. Many products, such as popcorn or pizza still contain trans fat.
People with higher levels of trans fats in their blood may be 50% to 75% more likely to develop Alzheimer’s disease or dementia from any cause, according to a new study published Wednesday in the journal Neurology.
“This study demonstrates that there are negative ‘brain/cognitive’ outcomes, in addition to the known cardiovascular outcomes, that are related to a diet that has (a) high content of trans fats,” said neurologist Dr. Neelum T. Aggarwal, who was not involved in the study. Aggarwal, a member of the American Academy of Neurology, is co-leader of the Rush Alzheimer’s Disease Center in Chicago.
Over 1,600 Japanese men and women without dementia were followed over a 10-year period. A blood test for trans fat levels was done at the start of the study and their diets were analyzed.
Researchers then adjusted for other factors that could affect the risk of dementia, such as high blood pressure, diabetes and smoking. They found that people with the two highest levels of trans fats were 52% and 74% more likely to develop dementia than those with the lowest levels.
“The study used blood marker levels of trans fats, rather than more traditionally used dietary questionnaires, which increases the scientific validity of the results,” said neurologist Dr. Richard Isaacson, director of the Alzheimer’s Prevention Clinic at Weill Cornell Medicine in New York.
“This study is important as it builds upon prior evidence that dietary intake of trans fats can increase risk of Alzheimer’s dementia,” said Isaacson, who was also not involved in the study.
Trans fats can occur naturally in small amounts in certain meat and dairy foods, but by far the greatest exposure comes from the man-made version.
Also called trans fatty acids, artificial trans fats are created by an industrialized process that adds hydrogen to liquid vegetable oils to make them more solid (think of semi-soft margarine and shortening).
The food industry loves trans fats because they are cheap to produce, last a long time and give foods a great taste and texture.
Besides fried foods, trans fats are found in coffee creamer, cakes, pie crusts, frozen pizza, cookies, crackers, biscuits and dozens of other processed foods.
In the Japanese study, researchers found sweet pastries were the strongest contributor to higher trans fats levels. Margarine was next, followed by candies, caramels, croissants, non-dairy creamers, ice cream and rice crackers.
After extensive research revealed the connection between trans fats and the increase of bad cholesterol (LDL), combined with a reduction of good cholesterol (HDL), the US Food and Drug Administration banned trans fats in 2015.
Companies were given three years to stop using them; then the FDA began granting extensions to various parts of the industry. The latest extension runs out January 1.
But even if every manufacturer complies by the first of the year, that doesn’t mean trans fats are gone from the grocery shelves. According to the FDA, if one serving of the food contains less than 0.5 grams, companies can label the food as “0 grams” of trans fats.
Even in small doses, artificial trans fats will still be around to contribute to cardiovascular disease, diabetes and other conditions, such as dementia.
“In the United States, the small amounts still allowed in foods can really add up if people eat multiple servings of these foods, and trans fats are still allowed in many other countries,” said study author Dr. Toshiharu Ninomiya, a professor at Kyushu University in Fukuoka, Japan, in a statement.
“People at risk still need to pay careful attention to nutrition labels,” Isaacson said. “When it comes to nutrition labels, the fewer ingredients, the better! Focus on natural whole food, and minimize or avoid those that are highly processed.”
Aggarwal added: “This message must be delivered in countries where the ban of trans fats has not been enacted or difficult to enforce.”