SUMMARY:Recent studies challenge dogma and find that healthy breast tissue is NOT sterile after-all. The breast seems to have its own microbiome of bacteria and such seems protective; dysbiosis (REDUCED richness and/or certain species) was associated with breast cancer. Furthermore, healthy breast tissue had bacteria Sphingomonas yanoikuyae (Proteobacteria), which is better known to degrade pollutants in the environment. In the cancer samples, there was little to none of S. yanoikuyae; this bacteria is able to use estradiols including 17-β estradiol, which are believed to be associated with breast cancer. The authors could not determine causality due to lack of S. yanoikuyae. Learn in this post microbiome implications for breast cancer, free online breast cancer risk assessment tools, ongoing studies personalizing cancer risk for mammogram frequency to reduce false positives, and look over a decent listing for cutting your risk for breast cancer in the first place from Prevention. Included specifically on that list is carotenoid loads which I preach about, including the need to consume carotenoids with the correct healthy fat so as to absorb them. LOWFAT DOES NOT ABSORB THOSE CAROTENOIDS.
SUMMARY: Here is a heads up on an upcoming Costco EVOO and Berries Organic Feb Sale! And of course.. there’s other things listed but those caught my eye as they are staples in my kitchen and should be in yours too. The EVOO isn’t adulterated and the berries…. learn here why you want to eat some daily for your heart, brain, and anti-cancer!
Specifics: My local Costco has a “Save on Organic at your local Costco” deal going on Feb 1-21, 2016. Check if yours does… The kitchen staples I’ll be stocking up on are:
Kirkland Organic Extra Virgin Olive Oil. One word: Unadulterated with other oils that are associated with diabetes and metabolic syndrome. Ok… lied; that was a dozen words. Sale is $1.50 off, limit 2.
Sunrise Growers Organic Antioxidant Berry Blend (strawberries, blueberries, raspberries, cranberries — See product information here.Sale is $2.20 off, no limit.
Costco EVOO and Berries
Kirkland Organic Extra Virgin Olive Oil. This Kirkland Organic EVOO isn’t adulterated by rancid industrial seed oils. See UC Davis pdf. That is a big deal. Those oils that adulterate tons of other olive oils are usually those that are associated with diabetes and metabolic syndrome. Use unadulterated EVOO to make salad dressings so you can absorb the micronutrients in those salads. NOTE: Lowfat salad dressings won’t absorb those micronutrients. See the posts here, MEET THE FATS & BEST SALAD DRESSING OIL, PART1 and here, SOYBEAN OIL, CORN OIL, DIABETES, AND METABOLIC SYNDROMEfor specifics and great dressing recipes.
Summary: Time to share social health studies! Pleasurable, mind blowing, social connection is such a key part of the puzzle to long term health and wellness; do NOT overlook this social health pillar as it is the easiest to tweak, it’s benefits (decreased risk of cardiovascular, mammary tumor incidence and growth, high blood pressure, inflammation… — see the studies below) are cumulative, and implementing such is so incredibly mind blowing, joyful, and rewarding. And, not to be missed… in case you aren’t reaping the physiological benefits of a happy marriage, while there are associations of greater incidence of cardiovascular disease in both men and women in unhappy marriages, the benefits of staying in an unhappy marriage go disproportionately to men, not women, who have further increased cardiovascular ramifications.
Studies find socializing isn’t just good for the soul, it’s critical for your health and wellness. And it doesn’t need to be extreme activities. Last weekend, with a swipe of a “W’sup” text screen, a favorite couple downed a few extra drinks to delay their dinner among anxious dinners eyeing up their table to await our arrival an hour later. The energy generated from that chance camaraderie… all felt it well into the next day waking refreshed… two cross country skied, one ran 5 miles, and the last spun and weight lifted.
If you’re not upping your energy quotients by this simple social equation, you’re missing out on a whole lot of energy and health bonus points that clean diet and low toxin nutrient dense food living alone won’t provide.
While the studies are detailed below, it’s important to lay ground work for some key findings.
This 2016 study, is the first study to definitely link social relationships with “concrete measures of physical well-being such as abdominal obesity, inflammation, and high blood pressure, all of which can lead to long-term health problems, including heart disease, stroke and cancer.Researchers found that the actual size of a person’s social network, and building broad social relationships and social skills for interacting with others, was as important as diet and exercise duringadolescence and late adulthood. Ranking relationship importance on par with diet and exercise means it is crazy important for our youth and aged! Makes me sincerely appreciate all those kido after school and weekend activities.
What about middle ages? Your social network size is not as important; the quality matters more. It’s what those connections provide in terms of social support or strain. How much loyal support and solidarity a close friend provided during both good times and bad times was important in this life phase.
Upcoming studies: The microbiome and relationships!
For almost 60 years, the Wisconsin Longitudinal Study(WLS), aka the “Happy Days Study,” has closely followed the life course of roughly a third (N=10,317) of Wisconsin high school graduates from the class of 1957. WLS is one of the most consistent, comprehensive and expansive studies of aging and health in America and has evolved to become one of the longest-running social science studies ever undertaken. WLS provides valuable information about the group’s ongoing education, employment, health medical and life histories including diseases, health-related behaviors, cognitive status, and psychological and physical well-being, family life, and aging status. The data can be mined by researchersand covers nearly every aspect of the participants’ lives from early life socioeconomic background, schooling, family and work to health, social participation, civic engagement, well-being, and cognition, and even includes detailed geographical data showing where subjects have lived over the course of their lives. This data is obtained from completion of highly detailed surveys (1957, 1964, 1975, 1993, 2004, and 2011).
Check out the most recent May 2014 Wisconsin Longitudinal Study ParticipantReport, especially pages 28 and 29 which details “Difficulty performing five common daily activities” which included: dressing, walking across a room, bathing or showering, eating, or getting in or out of bed. Seems US is near the bottom on the list with over 16% having difficulty with one or more of these activities!?! Switzerland, Netherlands, Denmark, Greece, Sweden, Czechia, Austria, Slovenia, Germany, Italy, France, Ireland, Spain, Hungary, Belgium and Israel all fare better.
A practical example implementing positive tribe into your seasonal lovin lifetime activities amid media head bobbing: drop the buds
It’s WINTER in my part of this world and that means… SKI…. I’m going there, but wherever you are reading this post, substitute your season and the seasonal activity you’re lovin and move it tribal including your family and friends.
Summary: Seres Therapeuticsbegan its Phase 1b placebo controlled clinical trial on Dec 14, 2015, for SER-287, which is the first drug aimed at the microbiome for a non-infectious, chronic condition, ulcerative colitis (UC). This is the first IBD microbiome drug that actually targets the constituents of the microbiome. This approach treats chronic disease without suppressing the body’s immune response. Instead, specific strains of bacteria are introduced that re-balance the billions of different types of bacteria that are in the digestive tract, which then increases immunity and manages the disease. Instead of being immunosuppressive, this treatment targets the root cause of UC which is gut dysbiosis, increasing immunity. SER-287 clinical trial is currently recruiting participants if you are interested; contact information is below.
Note: The immune system outsmarts anti-TNF meds a lot of times — 30 to 80% of the time for IBD. Isn’t that a crazy broad failure range? This post speaks to some of the whys of that failure. And… realize a lot more diseases use these immunosuppressive meds beyond IBD.
I wrote about the immunosuppressant and biologic microbiomes not looking ‘healthy’ in this post, and in fact had the opportunity to have that very question answered and confirmed by Johns Hopkins GI expert Dr. Gerard Mullin, MD at the Evolution of Health Functional Forum, called Microbiome Maximized Medicine, held in NY on October 5, 2015. The YouTube of that dialogue can be linked to on this post.
These disease microbiome drugs are not immunosuppressive, rather their mechanism of action is to enhance and increase immunity.
Incidentally, healing diets also introduces microorganisms and food substrate matter into the gut that cause mucosal healing with increased immunity to manage chronic disease
I wrote about the microorganisms we ingest at: AVG NUMBERS AND KINDS OF MICROORGANISMS CONSUMED IN A DAY. Interestingly, the USDA dietary pattern had the highest total microorganisms for the day, due to yogurt and cottage cheese consumption, whereas the AMERICAN and VEGAN dietary patterns had 3 orders of magnitude fewer total microorganisms primarily due to heating probiotic type food such as cheese (which kills microorganisms) or the diet lacks consumption of probiotic type foods. I am certain the FODMAP type foods omitted or ingested also impact microbiome richness since these food substrates are food for bacteria which if provided, will accordingly bloom bacteria. See here for a FODMAP post.Healing diets contain unheated live fermented foods and tolerable FODMAPS and have been shown to increase microbiome diversity and immunity in compromised guts. See this post for IBD: 50 IBD SCD REMISSION PATIENTS: RUSH PAPER.
“Bugs as drugs” idea for disease treatment
Startups are harnessing the trillions of bacteria inside us to eradicate chronic disease such as diabetes, obesity, arthritis, MS, autism, depression, and more. This “bugs as drugs” idea for disease treatment packages live strains of bacteria originating from a healthy donor’s microbiome to be used as therapy.
This all began as a fecal microbial transplant (FMT) which is currently approved for antibiotic resistant CDiff infection and has over 90 percent cure. A startup that provides FMT substrate matter originated out of a not-for-profit from MIT and is called OpenBiome. Mark Smith is OpenBiome’s founder who considers that the oral application wouldn’t just reduce the discomfort of the FMT transplant, but that “swallowing a capsule of someone else’s healthy digested material — [that’s where the live strains of bacteria are coming from] or eventually swallowing strains cultivated in a lab,—could become a maintenance therapy for sufferers of a variety of gastrointestinal disorders, and for that, “We’re in the testing and evaluation phase.”Side bar: Anecdotal evidence from my follow of numerous DIY groups does lean towards needing repeat FMT for some diseases. Diet impact post-FMT microbiome is not well understood (nor is it understood pre-FMT for the donor) which could impact acceptance of the transplanted microbiome sooner.
The short of it is, they are picking diseases with known causation being gut dysbiosis; there is a difference with correlation and causation. “If you’re going to leverage the microbiome for drug discovery, it’s not the correlations that matter. It’s the causal relationships. How are the bacteria interacting with the host in a way that’s driving our biology? Did patients with bowel or intestinal diseases—colitis, for instance—have different gut bacteria profiles because they were ill? Or were they ill because they had different gut bacteria profiles? For example, children with autism often have significant gastrointestinal problems. Yet is that a reason for their autism, or is it just a related fact?” -WHAT’S LURKING IN YOUR MICROBIOME? POSSIBLY, A CURE FOR DISEASE
The diseases in the right quadrant represent those with known causation as microbiome dysbiosis. Left quadrant diseases have been associated with gut dysbiosis. DiLaura, of Second Genome, explains, “So our efforts, right now… aims to create a drug for IBD. Difficult as that sounds, it is a modest goal compared to the company’s second order of business: create a drug for metabolic diseases like type 2 diabetes. The first drug, if effective, could affect hundreds of thousands of people; the second, millions”. -WHAT’S LURKING IN YOUR MICROBIOME? POSSIBLY, A CURE FOR DISEASE
SER-287 is the second Seres drugjoining alternative capsule treatment for FMT but this time for UC. SER-287 is a microbial cocktail capsule containing “a complex and diverse bacterial spore ecology.
I am concluding the specific microbial composition of SER-287 is sourced from healthy donors as is SER-109; the trial is looking at engraftmentof SER-287 bacteria into the intestinal microbial community. Ordinarily, commercial probiotic bacteria such as in yogurt, does not engraft into the microbiome. These bacteria are transient and repeated consumption is required to maintain and sustain benefit. Benefit often ceases about 3 days post consumption.
Clinical Trial details for SER-287, the first IBD microbiome drug that targets the microbiome
The link to the study is: A Study to Evaluate the Safety, Tolerability and Microbiome Dynamics of SER-287 in Subjects With Ulcerative Colitis. About 55 patients are expected to enroll; the trial is currently recruiting participants. The drug used, SER-287, treats UC without suppressing the body’s immune response. Instead, SER-287 delivers specific strains of bacteria to re-balance the billions of different types of bacteria that are in the digestive tract, which then manages the disease. This treatment is not immunosuppressive; instead it targets the root cause of UC which is gut dysbiosis.
The current standard of care for UC treatment uses drugs that suppress the immune system to reduce inflammation in the colon and rectum which makes patients susceptible not only to infectious diseases, but to cancers that would otherwise be killed off by the immune system.
Primary Outcome Measures of the Clinical Trial:
Safety and tolerability of SER-287 vs. placebo in adult subjects by analysis of AE’s, lab values, vital sign, physical exam findings, medical history, and ECG.
Examination of baseline composition of the intestinal microbiome to the composition. Changes in the composition of the microbiome will be characterized by rDNA 16S V4 genomic data sets. Changes will be assessed by total number of unique bacteria and microbial composition.
Engraftment of SER-287 bacteria into the intestinal microbial community. Microbiome will be characterized by rDNA 16S v4 Genomic Data Sets. Engraftment will be assessed as the outgrowth of bacteria that compromise the SER-287 spore ecology in the subjects GI tract post treatment.
United States, Florida. Advanced Gastroenterology Ctr, Port Orange, Florida, United States, 32127. Contact: AMMAR HEMAIDEN, MD 386-763-4920
United States, Maryland. Capital Digestive Care, LLC – Metropolitan Gastroenterology Group (MGG), Chevy Chase, Maryland, United States, 20815. Contact: ROBERT HARDI, MD 240-737-0085.
United States, Massachusetts. Community Clinical Research Network, Marlborough, Massachusetts, United States, 01752. Contact: JOHN CURRAN, MD 508-320-9248
As to why they are targeting UC and not a larger population affected condition such as Type 2 Diabetes or Metabolic Syndrome: Pomerantz, CEO of Seres explained, “As someone who’s worked on eight infectious disease drugs, I know that you want to walk into flying. You don’t want to fly into flying.” Seres intends to target metabolic diseases in addition to inflammatory and infectious ones, but other recent microbiome startups are looking even further, at fields like autism or others. Pomerantz maintains that while such diseases may be in the realm of those which can be treated by rebalancing the microbiome, “we don’t think that was smart” to start with them.
Summary: Most everyone wonders what are the ingredients that make up healing diet holiday recipesand that create nutrient dense, anti-inflammatory, low toxin great tasting traditional food that even folks not on any dietary restrictions will enjoy. Seems impossible, but it is absolutelypossible. I do it all of the time; guests are amazed and hosts welcome such! For predinner delights, check out these appetizers! Otherwise, lets dive into our soup, tenderloin and sauce recipes, as well as many AIP blogger all time holiday favorites! Happy Holidays!
I’m sharing four of my family’s and guests favorite holiday recipes (and my Pinterest Holiday board shares more) for ourButternut Squash Soup opener and incredible Whole Beef Tenderloinrecipe which literally melts in your mouth and is great topped with Alton Brown’s Horseradish Cream Sauce or our fav Mushroom Sauce. The Horseradish Cream Sauce uses SCD 24 hour dripped yogurt (or Greek yogurt), and it is also a great salad dressing! We’ve tested lots of recipes but these stand the test of time and remain our holiday tradition first course and main entree. It is interesting that long before I even knew what a healing diet truly was, the soup, tenderoin, and mushroom sauce recipes are coincidentally also autoimmune-protocol (AIP) compliant as well as PALEO, SCD, AND GAPS compliant. The Horseradish Cream Sauce is PALEO, SCD, AND GAPS compliant, but not AIP compliant due to the dairy. AIP is explained further below, but suffice it to say AIP is perhaps the most challenging of the healing diets due to the vast amount of foods eliminated, albeit this is temporary. I bet some of your own family favorites are AIP compliant!
I’m also sharing an incredible roundup of AIP blogger all time favorite and most popular holiday recipes. Check out the AIP ingredients listed below for several of those recipes for clues as to what are less gut irritating recipe ingredients and to learn more about this healing diet.
My Butternut Squash Soup Recipe has evolved over the years and is a combination of the best of many recipes including Epicurous. Usually for the holidays we serve this plain; you can add ingredients (lentils or berries) for a complete meal after the holiday blitz. For easy “How-to” instructions for making calcium rich nutrient dense bone broth for use in recipes see therecipe in this post. Another insider tip: This soup stays frozen for all day travel replacing ice packs nicely and moving through TSA without incident!
Whole Beef Tenderloin (AIP, PALEO, SCD, GAPS) — at every Christmas meal for as long as I can recall:
Source: biomeonboardawareness.ccom
MANY MORE AIP Healing diet holiday recipes
Actually, there are a wealth of AIP compliant recipes online from amazing bloggers. This download, “Holidays on the Autoimmune Protocol, a recipe guide by the AIP blogging community”gathers together over 80 AIP compliant holiday recipes by the top AIP bloggers. The free pdf link is here. The document is interactive meaning you’ll need to click on the links to go to the recipe page on the original author’s website.
AIP is arguably one of the strictest of the healing diet protocols. AIP is used to induce remission in autoimmune diseases eliminating most all gut irritants. An AIP compliant recipe eliminates grains, beans, dairy, eggs, nuts, seeds (this includes spices such as nutmeg, fennel, coriander, cumin, dill, and poppy and sesame seed — cautious use is recommended for pepper, vanilla bean, cardamom, juniper, and allspice), and nightshades (these are potatoes, tomatoes, peppers, and spices such as cayenne, chili powder, chili pepper flakes, curry, paprika and red pepper)! Don’t panic here… AIP is successfully used by many and although it is not a forever diet, you are never meant to return to the Standard American Diet. Following gut healing AIP, you reintroduce foods; most can successfully reintroduce nuts, seeds, dairy, eggs, rice, buckwheat, and quinoa (properly prepared in most cases).
SUMMARY: This… Thanksgiving morning! Homemade Chocolate Hazelnut Spread. Actually, don’t save this for only one day; we certainly don’t! Easily make this in bulk and freeze.
Ingredients and Processing I Prefer to Use
The nut ingredients in this recipe make these bars an advanced food for those on healing diets such as SCD, UMass IBD-AID, GAPS, or PALEO. For this very reason, I recommend using these instructions to properly prepare nut and seed ingredientswhenever possible to make such more easily digestible. But if you don’t do this step, no worries since the notes section of the recipe provides alternate instructions for toasting those nuts! The recipe is not SCD/GAPS legal due to the cocoa, but it is in accordance with The PRODUCE Study (a modified version of SCD), the UMass version of SCD which is called IBD-AID, PALEO and also FODMAP friendly if maple syrup is substituted for the dates; details are broken out below the recipe for those interested.
Summary: I subscribe to the Julia Child philosophy of
“I’d rather eat an occasional little piece of the real thing than a giant bowl of the imitation!”
November… two Scorpios living under the same roof, celebrate lit candles on this So Simple Chocolate Birthday Cake. FODMAP friendly, and within limits of UMass modified SCD named IBD-AID. This coconut flour and maple syrup based seven ingredient cake was actually preferred in its taste trial test compared to the traditional iced cookie cake. That is reason enough to not relegate this dessert to a once a year show, rather keep it in your families rotation. We certainly do.
It’s size? Small? Yes, see… it is so nutrient dense and satiating that a little goes a far way.
So Simple Birthday Chocolate Cake and healing diets
Only seven ingredients to evaluate. The verdict: legal for UMass version of SCD and FODMAPs, but not legal for SCD/GAPS:
The deal breaker for SCD/GAPS is the cacao. SCD/GAPS would just substitute honey for maple syrup.
But the UMass version of SCD, called IBD-AID, would permit the ingredients of this cake providing sugar-free dairy-free chocolate shavings are substituted for the dark chocolate chips.
FODMAPs would permit this recipe (recognizing small sizes are consumed) providing:
The sweetener used is maple syrup (honey is not permitted due to excess fructose) and
Summary: I’ve wondered literally for years now, ever since I first learned of the microbiome, do microbiomes on drugs look healthy? I call it the “drugged microbiome,” and I (foolishly perhaps) expect the drugged microbiome to look like a “healthy microbiome” since this is where 80 to 85% of our immune status resides. We already know that ~60 drugs are known to be affected by the microbiomethough researchers suspect the real number is much higher. My question turns this on it’s head and asks,
You can investigate your particular medication microbiome impact bygoggling your disease’s name, microbiome, and diet. Pay attention to PubMed and journal results. Tease apart the study cohort to learn the reference microbiome. If the microbiome diversity is increased using diet, the drug likely is not nudging the microbiome to health. Use the same logic as the meds examined herein.
Spoiler alert: It seems immunosuppressant and biologic microbiomes are not ‘healthy looking’ as altering such with diet increases it’s diversity, nudging it towards more healthy, and can even result in reduction and/or elimination of the meds.The PPI microbiome is not healthy, and it is wrought with devastating health risks. Many use PPIs without indication based evidence includingnearly half of nursing home patients.
Clearly, modern medicine is not tracking modern science
I don’t want pharma hate mail but it’s time all drug users question and know what the drug is doing to their microbiome. If the host’s microbiome remains in dysbiosis, that is strong evidence (putting on my attorney and mechanical engineer hat) that the drug is acting on only symptom suppression and not restoring microbiome health and immune status. Immunity is still compromised opening doors for disease relapse or pulling the trigger for other chronic disease(s). Sooner or later, that inflammation is going to get you.
Ironically, symptom resolution instead of microbiome health may be what Pharma wants
Pharma now appreciates that their product feeds the microbiome playing a huge role in drug metabolism, activation and reactivation. This papernotes that specific enzyme targets in the microbiotacan be potently and selectively disrupted to achieve clinical outcomes… components of the microbiome should be considered “druggable targets.”
Themicrobiota secrete a diverse array of enzymes (primarily for carbohydrate and protein fermentation) giving them substantial metabolic potential which can have major implications for drug stability. At least thirty drugs which are, or have been, available commercially, were subsequently shown to be substrates for these bacterial enzymes, and with increasing numbers of new and existing drugs having the potential for contact with the distal gut (through modified release systems or poor solubility/permeability), many more are expected to be discovered. The major concern with bacterial drug degradation is the behaviour of the metabolite; is it more or less active than the parent compound, or has toxicity resulted? For example, there were eighteen deaths in 1993 due to a drug interaction in which a toxic drug metabolite was produced by bacterial fermentation.
Summary: This post nails the need for increased variety of vegetables for chronic disease prevention and management and addresses quantities. It includes a delicious, phytonutrient rich, and quick recipe for eating the beets, cabbage, red colors; this subcategory of vegetables can be a hard sale to your family but you’ll learn in this post why you want to include such. It is especially timely given the fall seasonal foods now available and your requests for more vegetable recipes.
This recipe is PALEO, SCD, GAPS, AIP, and NIGHTSHADE friendly fare, but notFODMAP friendly unless within your unique re-intro tolerance limits. Cabbage, beets and onions are fructans, one food compound eliminated on FODMAP unless you’ve reintroduced these vegetables and you know your tolerance quantities. Keep in mind that FODMAP loads are cumulative, and this recipe contains three fructan foods which bumps up it’s fructan total load. One family’s tip for integrating cabbage back into their low FODMAP lifestyle is detailed immediately below the recipe, and perhaps this preparation technique can work for you too.
I am glad to see the word is getting out on the importance of increasing carotenoids,
RA. Lupus, IBD, psoriasis, and neurological such as Parkinson’s and early memory loss/dementia, depression, anxiety, event PTSD (fighter pilots with narcolepsy), traumatic brain injury, as well as diabetes and obesity (to normalize blood sugars), and heart disease atherosclerosis which is now being looked at as possible autoimmune since it is a gut and inflammation issue.
Interestingly, the diet has been shown to statistically significantly increase micronutrient status from baseline to 12 months (see below slide.) Not surprising really when you realize vegetable wise, these folks (men and tall women) are consuming 9 cups of vegetables a day, 3 cups from each of three categories: greens, colorful, and sulfur rich. Smaller frames target 6 cups/day. There are other diet requirements as well.
Source: biomeonboardawareness.com
It is the gist of this diet, vegetable wise, that I want to focus as I do believe this is one part you need to get for chronic disease prevention and management. In general, when you eat whole foods you get much more than the vitamins; you get thousands of compounds that science has yet to discover and which aren’t present in supplements.All work synergistically together to give the cells in your body what they need.
Phytonutrients are one category of compounds found in food.
Fruits, vegetables, grains, legumes, nuts and teas are rich sources of phytonutrients.Phytonutrients help slow down the aging process, enhances immunity, and serves as antioxidants. Many subgroups comprise phytonutrients. Different phytonutrients offer different benefits and work synergistically with each other. One orange contains over 170different phytonutrients.
It is important to eat a variety of phytonutrients and to eat vegetable phytonutrients with a healthy fat for absorption.One strategy is to rotate diet. So for green phytonutrients, one day add in some kale, the next lettuce, the next spinach, and then beet greens or chard. You can use endless frozen varieties of greens in soups, smoothies, or even added to your eggs, with ease.Eating wide diverse foods gives more health-promoting phytonutrient benefits. Here’s what you can do with frozen phytonutrients:
Yellow, orange, and red pigment in fruits and vegetables and
Dark, green, leafy vegetables. Surprised? These are not the common yellow color since chlorophyll, the green pigment, masks the rich carotenoid, beta carotene, which greens contain.
Flavonoids (polyphenols, isoflavens, and phytoestrogens) Over 9000 flavonoids have been identified.Flavonoids are reddish pigments, found in red grape skins and citrus fruits. Polyphenols are found in green tea and berries. Isoflavones are found in peanuts, lentils, soy, and other legumes. Other phytonutrients include inositol phosphates (phytates),lignans found in flaxseed (phytoestrogens), isothiocyanates and indoles (indoles are found in cruciferous vegetables), phenols and cyclic compounds, saponins, sulfides, and thiols, and therpenes. Some of these are actually anti-nutrients and/or gut irritants. For example, some chronic kidney disease diets focus on reduced oxalate foods):
Slide source Maelán Fontes PhD — Food and Western Disease Beyond Nutrients: Antinutrients, https://www.youtube.com/watch?v=pb3CFXcqEcI
This recipe targets all three phytonutrient categories used for theWAHLs Protocolhealing diet
which consists of:greens, colorful, and sulfur rich foods; Details of each of these categories can be found below the recipe.Dr. Wahl explains that these categories can be thought of as:
providing your cells what they needandtaking away that which interferes with their proper function.
SUMMARY: Women (eating the Mediterranean diet) consuming certain healthy fats were less likely to have a breast cancer diagnosis while other fats increased the likelihood of a breast cancer diagnosis. Seventeen women on the low-fat diet developed breast cancer, compared with 10 on the Mediterranean diet with nuts and eight on the Mediterranean diet with olive oil.
In particular, women consuming a Mediterranean diet supplemented with extra virgin olive oil (EVOO) were less likely to be diagnosed with breast cancer. The women in the extra virgin olive oil-heavy Mediterranean diet group got 22% of their total calories from the oil, on average. However, the researchers wrote that getting at least 15% of total calories in the form of extra virgin olive oil “seems to be instrumental for obtaining this significant protection.” If you use EVOO, please make sure you use unadulterated EVOO… scroll down to the lightbulb here for those details.
Though there was also a reduced likelihood of a breast cancer diagnosis consuming a Mediterranean diet supplemented with mixed nuts, it was not reduced as much as those consuming EVOO. This group consumed extra servings of walnuts, hazelnuts and almonds. A statistical analysis showed that the differences between the low-fat and nut-rich diets could have been due to chance. This is significant since:
Most important: there was an increased likelihood of a breast cancer diagnosis when consuming a regular low-fat diet.
This is just one more reason to get your arms around what is a healthy fat is and to not eat low or no fat.
One caveat to note:USA Today (9/15, Szabo) reports, however, just “35 women of 4,200 women in the study developed breast cancer, said Barnett Kramer, director of cancer prevention at the National Cancer Institute, who wasn’t involved with the new study.” Thus, the “drop in breast cancer risk came from just a handful of breast cancers.” Personally, I don’t particularly care about this issue since a trend reduction is a trend reduction. I don’t need to see 100 cancers or more to buy into the finding learned for 35 cancers, especially when it involves a variable so easy to accommodate in our everyday lifestyles (choose unadulterated EVOO.)
If you’re not upping your energy quotients by this simple social equation, you’re missing out on a whole lot of energy and health bonus points that clean diet and low toxin nutrient dense food living alone won’t provide.
You can investigate your particular medication microbiome impact by goggling your disease’s name, microbiome, and diet. Pay attention to PubMed and journal results. Tease apart the study cohort to learn the reference microbiome. If the microbiome diversity is increased using diet, the drug likely is not nudging the microbiome to health. Use the same logic as the meds examined herein.
providing your cells what they need and taking away that which interferes with their proper function. 
