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!
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.”
In one of the more startling developments in food science, 12,000 doctors in the United States are petitioning for warning labels on cheese. “Dairy cheese contains reproductive hormones that may increase breast cancer mortality risk,” they warned.
What, is cheddar the new cigarette? No. Casein and estrogen are not nicotine and nobody’s about to blotch Brie with a label saying “Eating this kills.”
It is not suggested that eating cheese causes breast cancer. It isn’t even categorically proven that eating cheese really is associated with higher breast cancer rates, or that eating cheese causes higher mortality rates among women who already developed breast cancer. There are a lot of studies but the methodology is hardly uniform or even necessarily reliable, and there are innumerable parameters, including some that may be overriding. Like smoking, or living in nuclear waste. Those are parameters that tend to outweigh other parameters.
But the associations found so far are compelling enough for the doctors to choose to speak up.
A woman’s risk of developing breast cancer is 12.8 percent, or one in eight, in the United States. For men, it’s 0.13 percent, or just over one in a hundred.
The rate of invasive breast cancer incidence is lower, the Health Ministry told Haaretz — in Israel, it’s is 92.2 per 100,000 among Jews, and 69.8 among Arabs (compared to 124 per 100,000 in America — all figures for 2016). The older the person, the higher the probability: in Israel, almost 80 percent of breast cancer patients are aged over 50, and around 5,000 breast cancer patients are detected each year.
Certain individuals are at higher risk because of genetic factors, lifestyle factors or factors that nobody knows about yet — including, it seems, a predilection for high-fat fromage.
Among the evidence: A 2017 study funded by the National Cancer Institute that identified a 53 percent increase in the probability of breast cancer development among women who ate “the most American, cheddar, and cream cheeses.”
Another study found that among women with breast cancer, eating cheese is associated with a higher mortality risk. In a nearly 12-year follow-up, women eating one or more servings of high-fat dairy products a day (which could mean whole milk) had 49 percent higher breast cancer mortality.
“High-fat dairy products, such as cheese, are associated with an increased risk for breast cancer,” concludes the PCRM.
Proving associations between food and morbidity is extremely difficult because of the overwhelming number of parameters involved. Take cheese. What is cheese, anyway? “Dairy foods are complex mixtures which include nutrients and non-nutrient substances that could potentially influence cancer etiology, including breast cancer,” explains a separate paper published in Current Developments in Nutrition.
Let’s assume we can figure out what cheese is. If eating cheese really is associated with breast cancer, what component or components are responsible? We don’t know. If the culprit is the fat component, is there a safe level of fat in cheese? We don’t know. Does the risk outweigh the nutritional benefits of cheese to the lactose tolerant? What if the data is skewed by people lying about their cheese habit, or smoking, or diet in general, or their exposure to other carcinogens?
The culprit in cheese, if there is one, may be estrogenic hormones, though science never did understand exactly why a higher lifetime exposure to estrogen may be associated with breast cancer risk (which, again, does not mean the estrogen causes breast cancer).
Should we be eating cheese at all? Mammals wean their young, who after that turning point do not eat dairy and tend to lose their ability to produce lactase (the enzyme that digests milk and its products). But some studies do indicate that general dairy consumption — including, but not confined to high-fat — is good for us. Certainly it can be an advantage for vegetarians, if they can digest it.
In humans, the perpetuation of infantilism in the form of dairy consumption seems to have developed well after the domestication of the goat, sheep and cow some 11,000 years ago. The earliest-ever direct evidence of milk consumption was in, of all places, Britain — nowhere near where the animals were first husbanded, though whether the Neolithic farmers 6,000 years ago could actually digest the stuff or were stoic about the results of eating it is not clear.
Last year, archaeologists identified the earliest-known hard cheese, in an ancient Egyptian tomb dated to around 1615 B.C.E. It had been made of a mix of milks from sheep, goat and African buffalo.
Breast cancer, like all cancers, is enigmatic, and if there are risks they’re worth knowing about. Alcohol consumption is also associated with higher cancer risk, for instance, and yet again science isn’t sure why. Particulate smog is as well.
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So, exercise has the ability to strengthen your gut and enhance SCFA release, which is great news. But does it work both ways? Do microbes play any role in exercise performance?
A recent study would suggest that, yes, indeed they do.
Nature Medicine published the study, noting that researchers identified a specific bacterial strain called Veillonella atypica that was dramatically increased in marathon runners post-marathon. What’s cool is that this particular bacteria has the ability to break down lactic acid, which is the acid that builds up in muscles during endurance exercise. Makes sense, right?
When the scientists transferred this particular bacteria into mice, they found that the recipients had improved treadmill run time performance. Yes, they performed better athletically based purely on the presence of this microbe.
Sure, it’s an exciting finding in the world of marathon running, but what I’m most excited about is to see what we find when we study different sports. Is there a special microbe that enhances the start/stop movements in basketball or that promotes muscle recovery after a vigorous workout? My guess is the answer will be yes—but only time will tell.
Now, here’s the truth: Exercise is a good idea, regardless of whether it alters your microbiome. But that said, it’s nice to know that physical fitness also promotes gut fitness because strong guts translate into better health.
By Jesus Diaz at gizmodo.com
Confirmed: Dark chocolate is good for your heart. Really good. What’s better, scientists have discovered that people who eat 70 grams of chocolate every day increase their vascular health dramatically by “restoring flexibility to arteries and preventing white cells from sticking to the walls of blood vessels.”
The research published in the March 2014 issue of The FASEB Journal—one of the most respected publications in experimental biology—was conducted on 44 middle-aged overweight men over two periods of four weeks.
Previous investigations said that regular dark chocolate may not be that good for you because manufacturers remove flanavol from it, which is too bitter for most people. But according to Doctor Diederik Esser—one of the paper’s authors—”increasing flavanol content has no added beneficial effect on vascular health.” Adding chemical shit, however, will have an effect on your health, so please don’t stuff your faces with industrial crap chocolate sold by the likes of Hershey’s and Cadbury.
There are a lot of raw chocolate bars available, my favorite is LuLu’s
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