Great Lake Wellness 25% OFF and Science Updates

I haven’t posted in a minute but wanted to make sure you knew about Great Lakes Wellness 25% OFF (SITEWIDE AND with FREE SHIPPING) going on now through January 21, 2024. Please be sure to use my affiliate link (which costs you nothing more) to shop for your Great Lakes Wellness 25% OFF SITEWISE AND FREE SHIPPING! My affiliate link helps to fund this and my Instagram site patty.carter where you get free info on microbiome, health, microbiome supportive recipes, and more.

The Great Lakes Wellness 25% OFF deal is a HUGE discount and it doesn’t happen often!

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Halupki (Unstuffed Cabbage Rolls) PALEO, SCD, UMass IBD-AID

Halupki (Unstuffed Cabbage Rolls) PALEO, SCD, UMass IBD-AID is a family favorite comfort food recipe. Interestingly, it is also one of the recipes I provided last year to our Ukrainian nutrition support effort. We were providing recipes in war torn regions having limited ingredients that resembled traditional foods and which would help with digestion. In the Ukraine, nutritionists/dieticians must be MDs thus all were no longer available to the public as they were involved with the war effort. I mention that and note the contrast to U.S. MDs, who have negligble nutrition education.

This recipe has been in my mother’s family forever. Her roots were nearby with a birth certificate reading Austria-Hungary, though she always mentioned Czechoslovakia.

My mother would place a whole head of cabbage for a few minutes in simmering water to soften its outer leaves. Those were used to roll up the meat mixture. This recipe greatly modifies this tedious step and uses an oven, crockpot, OR Instant pot for baking. It is so dang simple to make and it is loaded with incredible nutrition including the spice load, antioxidant rich vegetables used, and lean protein.

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Vegan diet is not preferred for older adults!?!

Stop! A vegan diet is not preferred for older adults!?! YES, I preach about eating more vegetables for microbiome support. But it’s time to dive deeper and clarify that older adults need to consume an adequate amount of high-quality dietary protein in order to prevent age-related muscle loss. Up to 40% develop this! Surprisingly, the amount of protein NOW recommended for older people is GREATER than the current RDA! The way to make sure you’re getting enough protein is probably NOT by eating a vegan diet –>

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FREE EXPERT BRAIN HEALTH LECTURE SERIES

I’m excited to be back sharing this FREE 2021 expert brain health lecture series. You already know that much of my work is focused in this space. Well, this series is an incredible opportunity for you to advance your understanding of the brain and its marvelous ability to change and adapt. You’ll listen AT NO COST  to four of the world’s leading brain health experts and pioneers, each TUESDAY evening in February (8:00-9:00 PM EST). Guys, these fab four are key insighters!
The lecture series is called “The Brain: An Owner’s Guide”.

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BONE BROTH Recipe AND Collagen HYDROLYSATE SCIENCE

SUMMARY: Bone Broth is a traditional food that has been on dinner tables for ages, and yet it has nearly disappeared from the American table. I spent years researching what’s in Bone Broth, and why I should make it for my family. After all, it seemed to be loaded with hidden dangers like the potential for lead leaching into the Bone Broth from the slow cooker vessel and the animal bones themselves, histamine reactions due to its long cook, and even contrary to what other bloggers write, the TRUTH is that the evidence finds there’s NOT a huge mineral load in Bone Broth. After reading loads of studies, I decided to post this BRIEF FREE summary of what I found because the evidence proved to me that there are many components in Bone Broth that makes it worthwhile to make. I now do so as do leading functional medicine doctors like Cleveland Clinic Health Essentials, Dr. Mark Hyman, and Dr. Kara Fitzgerald. You can also read here how bone broth is being used during fast just prior to cancer immunotherapy to improve outcomes for insulin resistant related type cancers (breast, colorectal cancer, endometrial cancer, pancreatic cancer, glioblastoma multiforme).

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COVID19 Projections, Tracking

Summary: This post is a repository of COVID19 Projections I am following as I try to make sense of COVID19 prevalence, transmissibility, and the high risk groups for severe illness. It shares expert discussion concerning the UK, and if they’ve actually entered into “herd immunity” phase which means the spread of COVID19 should decrease there because so many have been infected. To confirm this, the UK is beginning this week with serum antibody testing to better learn if they’ve in fact entered into “herd immunity”. I am no expert, but these projections are forefront and heavily influence my thoughts. This post also introduces you to the UK Covidradar tracking app soon to be accessible in the U.S. by the end of this week according lead researcher Tim Spector. With this app, you self-report daily (even if you’re well) to help inform healthcare system and policy makers where the virus is spreading supporting COVID Projections. Last, this post begins the conversation of seasonality of COVID19 and what you can do in your home and workplace to lower risk of respiratory infection (spoiler alert –> relative humidity matters). Follow along and comment with related information you find insightful. I’ll update this post or add comments of related important information as well. All the links below have been opened for public access, but if you can’t direct access the articles, msg me for hardcopy. Stay Home and Stay Well guys! XOXO

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Luke’s Healthy Poptart PALEO, SCD (and its versions PRODUCE, UMass IBD-AID)

SUMMARY: This recipe, Luke’s Healthy Poptart, is particularly healthy because it uses blueberries, nuts, flaxseed, and Ceylon cinnamon.  We’re talking brain health, microbiome supportive fiber, phytochemicals, and blood sugar regulating spices! The recipe is so satiating that nugget sizes are the serving size! This recipe came about because Luke was reminiscing and belly aching about not having the snack bag which included Poptarts, that we use to pack for the long 11 hour trip to the beach.  It was easy to redo that food into a whole clean food, bursting with gut microbiome supportive ingredients and minus those that evidence shows can cause harm.  Enjoy this recipe with redic delic pleasure! Happy New Year, Happy New Decade!

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Gut Microbiome Manipulation. (Autism Focus as 2YR FMT follow-up just publd)

Summary: Do yourself a favor and look over this post about gut microbiome manipulation even if your interest in microbiome is not autism or Fecal Microbiota Transplant (FMT) because the microbiome can be manipulated many ways, FMT being only one way. DIET has a major impact on microbiome, and I’m surprised that there are only three clinical trials looking at diet and autism out of the 445 clinical trials looking at diet and microbiome (as of May 28, 2019). More surprising, there’s nearly300 clinical trailsnow going on that look at FMT impact to the microbiome for many of the diseases you guys have, like: IBS, T2D, MS, IBD, melanoma, cancer, depression, anxiety, obesity, metabolic syndrome, liver NAFLD, Alzheimer’s, Parkinson’s, Psoriatic Arthritis, food allergies, recurrent UTIs, Sarcoidosis, antibiotic resistance, Chronic Fatigue Syndrome, epilepsy, Sjogren’s, HIV, malnutrition…. Manipulation of the microbiome is being looked at because the microbiome is known to be altered in inflammatory ways for most all diseases, and it’s health determines your health. For autism for example, [Saghazadeh et al 2019] reported an increase in pro-inflammatory cytokines called IFN-γ, IL-1β, IL-6, and TNF-α. That’s the immune system gone rogue. Here’s the laundry list of pro-inflammatory cytokines that were found to have no significant alteration: IL-1α, IL-2, IL-2R, IL-3, IL-7, IL-8, IL-12, IL-12p40, IL-12p70, IL-15, IL-17, IL-18, IL-23, TBF-β, and TNFRI/II! Your disease will have some mix of pro-inflammatory cytokines going on and manipulating the microbiome can decrease demands on the immune system to send out these enforcers and positively affect disease state. I hope researchers include impact to cytokines in subsequent evaluation for microbiome studies. This post reports on [Kang et al 2019] which is a TWO year follow-up study of [Kang et al 2017], which was a small pilot trial that used an 8 week FMT intervention for 18 children with Autism Spectrum Disorder (ASD). They evaluated FMT impact to GI symptoms, behavior, and the gut microbiome. The conclusion of the 2019 follow-up study was that GI and behavior symptoms continued to increase or improve, and microbial diversity continued to increase and looked more similar to their donors based on 16S ribosomal RNA (rRNA) microbiome sequencing, FOLLOWING the original Microbiota Transfer Therapy (MTT) intervention. Participants still had an average of a 58% reduction in GI symptoms and a 45% decrease in ASD symptoms compared to baseline. In addition, the parents of most participants reported a slow but steady improvement in core ASD symptoms during treatment and over the next two years., and that’s why the 2 year follow-up study was done. The study suggests that the recipients didn’t retain completely the donated microbiome, but rather retained some features of it such as increased overall diversity, and increase in some important microbes such as  Bifidobacteria,  Prevotella, and Desulfovibrio while finding a NEW state. The authors note that these encouraging observations demonstrate that “intensive MTT intervention is a promising therapy for treating children with ASD who have GI problems.” They recommended future research include double-blind, placebo-controlled randomized trials with a larger cohort. Read on to learn the power of microbiome manipulation, no matter what method(s) you employ! \O/

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Weight and Avocados (Replace Refined Carbs with Half or Whole Avocado)

Summary: Few studies look at the role of nutrient combinations (particularly fat and fiber) to enhance satiety. With avocados the rage now, many wonder about the impact on their waist from eating avocados because they are high in fat. What most don’t realize though is that avocados are inherently rich in fiber and that fiber/fat combo should remind you of another functional food (i.e., nuts) which have loads of documented health benefits! Spoiler alert: If you haven’t begun yet to add avocados to your meal, read on. This newly published study found that those replacing refined carbohydrates with fat and fiber (from avocado), as part of a meal, felt significantly less hungry and more satisfied after 6 hours, compared with those who ate a low-fat, high-carbohydrate meal. Spoiler alert: They also found that this group had a healthy metabolic hormonal response, and that combo can help mitigate overweight and obesity! In other words, isocaloric dietary manipulation with a whole avocado promotes favorable metabolic responses in addition to enhancing satiety and reducing motivation to eat. This study was a randomized three-arm crossover clinical trial, [Zhu et al 2019], and it published in the journal Nutrients. The researchers looked at how meals that SUBSTITUTE a half or whole fresh avocado for refined carbohydrates affects hunger and meal satisfaction both subjectively and physiologically over 6 hours, in overweight and obese adults. Many of us are eating low-fat, high-carbohydrate meals so from a practical standpoint, the population studied represents a typical cohort of middle-aged people at risk for cardio-metabolic disease—a point when realistic dietary changes can make a significant impact on reversing the disease risk trajectory. The cohort, N=31, was relatively healthy overweight or obese volunteers having elevated fasting insulin concentrations with insulin resistance [27]. Listen up –> The important physiological implications learned from the study was that the addition of avocado limited insulin and blood glucose excursions, and this correlated with an intestinal hormone called PYY which is an important messenger associated with the physiological response. What that means is that this study provides more evidence that adding healthy fats and fibers into a regular daily diet can modulate blood sugar and insulin spikes and that can reduce the risk of diabetes and cardiovascular disease. Britt Burton-Freeman, Ph.D., the senior study author and director of the Center for Nutrition Research at Illinois Tech said, “The responses on the different satiety variables was surprising and helps us understand [or] think about how the fat and fiber may work to enhance satiety, even later, in the post-meal period.” End-game thought: E- A -T AVOCADOS in place of the refined carbs!

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