SUMMARY: Don’t miss this FREE Pittsburgh Microbiome Awareness Seminar on cutting edge research! Finally… Pittsburgh is beginning to plan integration of the healing diet tenets of Specific Carbohydrate Diet (SCD) into clinic for an autoimmune! UPDATE: There has been such a great response to this seminar that we have revised the date to Thursday, May 26, 7:00 -8:30 PM, in order to accommodate a larger than originally anticipated audience. The address remains the same: Treesdale Community Center, One Treesdale Commons Drive, Gibsonia, PA 15044. RSVP Today!! #biomeonboardawareness #microbiome #guthealth #tadafit
Food as Medicine? Free Monash U online course!
Summary: Can we really use food as medicine? This is the question Professor Helen Truby and her team at the Department of Nutrition and Dietetics, Monash University seek to answer in a new 3 week, FREE online course offered by the department.
The course? Food as Medicine, and I’m attending!
When? 3 week course begins Monday, May 2, 2016.
I hope you take advantage of this opportunity and register here for the FREE Monash U online Food as Medicine course as well!
Equally important… share the opportunity please!
I am hoping we’ll learn:
I am also hoping that the material will be consistent with the summary of the interesting patterns emerging from the American Gut data presented from Dr. Rob Knight’s talk, Saturday, October 18, 2014, as documented in this post, as well as The American Gut website, and the Preliminary Characterization of the American Gut Population PDF. Food-wise, the repeat seems to be:
What to do if taking ANTIBIOTICS, MICROBIOME
Summary: Antibiotics carpet bomb the microbiome. Here’s important things to do if you must take an antibiotic as noted in this article by Dr. Robynne Chutkan, MD and gastroenterologist, see bio below. I’ve adapted the list to include the How-To-Do details. Realize that the gist of the steps below you should ALWAYS be doing, not just during times you take antibiotics. But be particularly diligent and persistent following these steps if you must take an antibiotic in order to try to counteract the antibiotics, microbiome, nuke! For even more guidance on what to do before and after taking antibiotics, Dr. Mark Hyman’s recommendations from his article, Here’s the Downside of Antibiotics Your Doctor Might Not Tell You, has been added. Last, the studies looking at antibiotics and Culturelle, VSL #3, and Saccharomyces boulardii or Florastor(®), as well as their precautions, are included.
Cabbage Radish Slaw, SCD/GAPS/UMassIBD-AID/PALEO
SUMMARY: Cabbage Radish Slaw uses a pre-shredded cabbage — kale — carrot — radish — etc mix from your grocers (or DIY) and coats all with an EASY to prepare vinaigrette dressing. The beauty of this recipe is it makes readily available, for easy frequent consumption, many differing vegetables that are not ordinarily consumed often a total breeze. Consuming increased variety of vegetables (target 30 a week!) is the cornerstone of how diet can increase both the diversity and richness of the microbiome, both ecological parameters that promote optimal conditions for the microbiome. This translates to the host (that would be you) benefits with both increased immune status and health. In addition, the vinaigrette also uses the healthy fat, extra virgin olive oil (EVOO) to ensure absorption of fat-soluble vitamins and carotenoids. Because there are so many newcomers, under the recipe find Microbiome → disease → Crib Notes For Dummies, and a summary of the interesting patterns emerging from the American Gut data.
Microbiome, Emulsifiers, IBD & Metabolic Syndrome
SUMMARY: Don’t be duped into believing diet has nothing to do with your disease, or in preventing disease. When the researchers themselves rethink and change up their own diet to eliminate the ubiquitous food additive emulsifiers because their research is finding serious adverse impact on the gut lining, I want everyone to rethink their emulsifier intake too, for your gut’s health. Meet here, Dr. Andrew Gewirtz and learn about his important work on Microbiome, Emulsifiers, and their association with IBD and Metabolic Syndrome (defined by NIH as having three or more of these factors or you take drugs to control them: High triglyceride level, reduced high-density lipoprotein (HDL) cholesterol, increased blood pressure, elevated fasting blood sugar, & large waist circumference. How concerned should you be about chowing down emulsifiers? Their connection to gut inflammation and microbiome skew at the mucosal level caused Dr. Gewirtz to eliminate such from his and his family’s diet. One tenet of the healing diets — eliminate processed foods — results in the elimination of emulsifiers. Perhaps it is time to reconsider your emulsifier intake too.
Learn from the athletes why reduce, eliminate gluten
Summary: This post details why you may want to reduce, eliminate gluten. In summary, learn that 20% of your calories now comes from wheat (that contains gluten), learn FIVE reasons why you may want to reduce it’s intake, and why so many athletes (41% in a 910 cohort survey) eat gluten-free 50 to 100% of the time (reduced fatigue and GI distress, improved performance and nutrients — OFTEN FRUITS AND VEGETABLES ARE INCREASED WHEN GLUTEN IS DECREASED, lower toxin loads,…). Where is gluten? In wheat, barley, rye, bulgur, couscous, farina, graham flour, kamut matzo, semolina, spelt, triticale & oats (not certified gluten-free) not to mention that gluten is renamed and hidden often in processed foods.
How & Why Properly prepare SOAK Quinoa
SUMMARY: Quinoa is a whole grain substitute that is gluten-free though it actually is a seed, commonly termed pseudograin. Most simply rinse, drain, then toss quinoa into a pot and simmer for 12 minutes calling that cooked. Though cooked, it may not be very digestible, and this method may be downright harmful to your gut. So how do you properly prepare soak quinoa? Learn here that quinoa is super easy to properly prepare although it does require, as a minimum to reduce anti-nutrients, a 12 to 24 hour acid soak prior to cooking. I’d do the quinoa soak purely for the culinary taste improvement truth be known as it removes bitterness from quinoa’s anti-nutrients in addition to making it easier on your gut! For more science, see below the recipe for quinoa’s: Impact to the microbiome, nutrient (including protein) punch, anti-nutrients and impact on those due to quinoa processing, and label de-coding for a Kind bar containing quinoa!
Heartburn drugs, dementia, Alzheimer’s risk for all? T2D, is it the canary in the coal mine!?!
“Fire in the gut is fire in the brain — Dementia, Alzheimer’s. SUMMARY: A recent study found risk of dementia in PPI users aged 75 and over. Previous studies had found that Histamine H2 antagonists (H2RAs) also have adverse cognitive impact in the elderly but the mechanism differed… it was due to anticholinergic effects; I wrote about that here. Can the heartburn drugs, dementia, Alzheimer’s risk associations be extended to younger ages?
What may be possible mechanisms? This post lists the PubMed studies finding that heartburn drugs put fire in the gut; they
- Skew microbiome — PPIs microbiome skew is so severe it increases the risk of CDiff and HALF of users have small intestinal bowel overgrowth, aka SIBO. Regarding the H2RA impact on the microbiome, there is only a paucity of data though studies are now ongoing. However, given that it too is an acid reducer, microbiome impact is likely similar to PPI. And
- Both PPIs and H2RAs mug nutrients, especially B12 which is associated with cognition.
Both of these mechanisms are not age dependent. “Fire in the gut is fire in the brain”.
With dementia known to be associated with B12 deficiency, and if dementia is shown to be associated with microbiome skew in humans, (this mouse study also suggests such) are heartburn drugs (that skew microbiome and deplete B12), dementia, Alzheimer’s a risk for all ages? Can impaired cognition for Type 2 Diabetes (T2D) irrespective of age, many of whom also take acid reducers, be the canary in the coal mine suggesting YES? Read on; it may be time to re-think grandma, your dad, yourself, and your child on heartburn drugs.
Last, this post shows another mechanism for dementia for all ages — high blood sugar with or without diagnosed diabetes. Diet guidance (with links) that lowers blood sugar for all is provided.
Realize however, dementia and Alzheimer’s risks are multi-factorial. It is certainly worth reducing their risk by focusing on risk factor associations.
Some confounding factors for cognition risk includes exercise and here, cardiovascular, gut microbiome impact (mouse study) and diet this post details optimal microbiome diet learned thus far from American Gut though not specifically addressing brain health, or possibly even overgrowth of oral anaerobes in the brain. The later is challenging the entrenched dogma that organs are supposed to be sterile. For example, bacterial findings in the placenta and amniotic fluid is thought to likely be a natural part of in utero development with the hypothesis that exposure to harmless bacteria “trains” the developing immune system — however, bad things may happen to this taxa and overgrowth is one thought. For another example see the breast microbiome — cancer post). Actually, the greatest known risk factor for Alzheimer’s is the aging brain; it certainly makes sense to knock down all the risk factors that one can.
If gut microbiome is found to be associated with dementia, reducing/eliminating the acid reducer factor which is contributing to skewed microbiome, with physician guidance, knocks down a big contributor to microbiome skew. Check out Dr. Mark Hyman’s post here to begin to self educate yourself on reducing heartburn drugs.
We now know that acid reducers are associated with cognition impairment in the elderly.
The study: Association of Proton Pump Inhibitors With Risk of Dementia A Pharmacoepidemiological Claims Data Analysis, published Feb, 2016 in JAMA, reports on increased risk for dementia for PPIs in older patients. See also the associated MedScape article, Proton Pump Inhibitors Linked to Dementia. In the study, Regular PPI use was defined as at least 1 prescription per quarter for: omeprazole, pantoprazole, lansoprazole, esomeprazole, rabeprazole.
Results A total of 73 679 participants 75 years of age or older and free of dementia at baseline were analyzed. The patients receiving regular PPI medication (n = 2950; mean [SD] age, 83.8 [5.4] years; 77.9% female) had a significantly increased risk of incident dementia compared with the patients not receiving PPI medication (n = 70 729; mean [SD] age, 83.0 [5.6] years; 73.6% female) (hazard ratio, 1.44 [95% CI, 1.36-1.52]; < .001). The association was slightly more pronounced in men than women (HR 1.52 versus HR 1.42), though both were statistically significant
Ferment Consumer Profile Opportunity for American Gut Studies
Summary: Just sharing a fun educational event, that literally could change your health, wellness, and vitality, occurring this Sunday, February 28, 2016, in Pittsburgh should you be nearby. The FREE event is Pittsburgh’s Fermentation Festival; I’ll be attending and profiling ferment consumers and vendors for consideration in upcoming American Gut fermenting microbiome studies! Stop by and fill out the questionnaire!
Be a part of this unique FREE Ferment Consumer Profile Opportunity for American Gut fermenting microbiome studies and help further the understanding of the “How” and “Why” ferments modulate our immune system! For an added bonus… attend 5 workshops and learn how to ferment while you are at the festival. The workshops are led by an incredible battery of knowledge! I’ll be sharing how to make lactose-free grassfed yogurt that is part of the healing diet protocols (PALEO (some camps), SCD, GAPS, UMass IBD-AID). Learn why fermented and traditional foods is part of WHAT EATING REAL WHOLE FOODS LOOKS LIKE. For a start, read below for Cleveland Clinic’s 5 reasons why you should be consuming ferments.
Attend these 5 Workshops and Learn from:
Trevett, Legume Bistro: Applications for Fermented Vegetables: Ways to Incorporate Fermentation into your Daily Cooking. 10:30am- 11:45am
Jennetta, Prescription Foods: The Health Benefits of Fermented Foods 12pm- 1:15pm
Naomi, Red Star Kombucha: Kombucha 1:30pm- 2:45pm
Greg, The Pickled Chef: Kim Chi 3pm- 4:15pm
Mike, A Few Bad Apples: Hard Cider 4:30pm- 5:30pm
DIY fermenting is EASY and delicious! Or… check out the vendors that do it for you (see below for those attending)! Stop by, learn what fermentation is all about, or just say, “Hello!” You can read more about Pittsburgh’s Fermentation Festival here, here, and here. The Facebook Page is here.
FESTIVAL DETAILS & Ferment Consumer Profile Opportunity for American Gut Studies
Pittsburgh’s Fermentation Festival is a free family-friendly event Sunday, February 28, 2016 from 10am- 5pm. A $10 contribution will give access to five workshops where you can learn from masters all about fermenting. Workshop registration begins at 9 am or preregister online here), For the flat $10 fee you can choose to attend as many workshops as you wish with the workshops running throughout the day.
Biome Onboard Awareness, LLC will be profiling FOR FREE ferment consumers and vendors for consideration in upcoming American Gut fermenting microbiome studies. Stop by and fill out the questionnaire!
Local businesses that will be sampling and selling fermented products include:
- Sauerkrauts from Prescription Foods and Laurel Vista,
- Kimchi from Clarion River Organics, The Pickled Chef and Ferment Pittsburgh,
- Kombucha from the Coop and Red Star,
- Cider from Stanton Heights-based community group Bad Apples, and
- Wild yeast brews from Hop Farm Brewing Company.
- Plus, Family Farm Creameries will be releasing a brand-new kefir ice cream for the event.
Why should you consume ferments?
Below, Cleveland Clinic explains 5 Reasons You Should Add More Fermented Foods to Your Diet… Don’t worry… This doesn’t mean you have to eat lacto-fermented pickles for breakfast, lunch and dinner for gut health! The byproducts of fermentation (and thus the benefits) vary depending on the type of food that is being fermented — whether it’s cabbage or cheese.
1.
You can’t digest your food alone. Good bacteria help break down what your body can’t. This fermenting and metabolizing results in other substances that are beneficial.
Mini Loaf Pancakes: SCD/GAPS/UMass IBD-AID
Summary: Serve these Mini Loaf Pancakes to your Valentine on Valentine’s Day, or anytime actually! These pancakes use almond flour, SCD lactose free yogurt or coconut milk, eggs and honey. When in a pinch for yogurt, I’ve even used thawed frozen SCD banana yogurt, and it worked great! What I most like about this recipe is that you can bake these in bulk, even doubling the recipe. They freeze well and make scrambling for breakfast a no brainer. These pancakes are also great travel and on the run food.
Special ingredients I use:
Actually, there is nothing “odd” ingredient wise in this recipe!
It is SCD/GAPS/UMass IBD-AID legal, full of wholesome whole food ingredients such as this SCD lactose-free yogurt (Update: coconut milk can be substituted) and this Honeyville blanched almond flour, which you are already familiar with if you follow the healing diet tenets for PALEO, SCD, GAPS, or Mediterranean.
Regarding coconut milk; it is difficult to find such without added gums and other additives. Trader Joe’s does carry an organic coconut milk that seems SCD legal; the ingredients are: organic coconut milk (filtered water, organic coconut extracts 48%) but they have refused to give out information on the product or provide a letter indicating no other hidden ingredients; be cautious for reactions if you use it. Wellbee’s sales Organic Natural Value coconut milk which has a letter on file at the BTVC yahoo health blog thus it is SCD legal. Last, coconut milk is easy to make. I use this recipe but I use a whip stick instead of a blender and just use the back of a spoon to push on the pulp to further drain the milk through the fine sieve.