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!
SUMMARY. It took over a decade, but today I finally can scratch off my recipe bucket list, making Lois Lang’s Luscious Breadfrom the BTVC book. This bread is as very near to conventional wheat breads as it gets. It can be sliced and used for sandwiches, and of course here, we make it into redic delic EASY SCD French Toast. I freeze this bread in slices, separated with unbleached parchment paper. It makes for quick breakfasts AND fabulous travel food! Enjoy French Toast alone, with a shake of cinnamon, or a slug of honey. Maple syrup is also perfect if eating PRODUCE version of SCD, (now in study at 12 facilities across the U.S.) or PALEO. This recipe is GLUTEN-FREE, GRAIN-FREE, SCD, UMass IBD-AID, PRODUCE, and it is permitted in PALEO CAMPS that allow lactose-free aged cheeses. There is nothing not to luv about this recipe. Give it a try and let me know what ingredient additions you make using the basic Lois Lang Bread recipe!
Summary: This is the third of five family favorite VEGETABLE redic delic recipesI’m posting –> Guacamole Avocado Mash, PALEO, SCD GAPS! The other two recipes posted atSCD PALEO Cucumber Salad andSCD PALEO Cauliflower Mock Potato Salad! These salads meet all healing diet tenets be it: Mediterranean Diet, Whole Foods, SCD, GAPS, PALEO, AIP… I’m posting these recipes because so many stumble over how to make vegetables taste fabulous! I was there too ⇒ These recipes evolved over a decade of trialing what our friends and kidos loved vegetable-wise! Increasing consumption of many different colorful vegs is vitally important to your health ⇒ The American Gut Data finds that a target of 30 different vegetables each week increases microbiome diversity, and that is thought to be correlated to improved health because most all chronic diseases have reduced microbiome diversity! The beauty of all of these recipes are that theytop leafy greens deliciously which further increases vegetable diversity, and this Guacamole Avocado Mash ALSO is a great topper on salmon or chicken! ♥ Four take-aways from this recipe include use of fermented apple cider vinegar for probiotics, use of garlic and onion for prebiotics (or FODMAPs) to feed the microbiome (and hacks to those if intolerant), and the benefits of avocado which includes its fiber and high monounsaturated fat content for heart and brain health!Here’s myInstagramrecipe card:
SUMMARY: Candy corn is a vegetable! And its all about the candy, right!?!With parents AND schools increasingly saying NO, instead, serve up these 6 Healthy Halloween Trays with Avocado Ranch Dressing Dip⇒ your kidos (and adults) will ♥ them! You also do your gut, brain, and heart good because all those colorful eat—the—rainbow vegs boost the beasties in your gut that bloom the health promoting short chain fatty acids! And nothing makes better great big green eyeballs than the Avocado Ranch Dressing Dip on these 6 Healthy Halloween Trays ⇒ That recipe is redic delic (a staple in healing fridges), and it’s really healthy (unlike that crap Ranch dressing you buy at your market) since my recipe uses avocados, a brain and heart healthy monounsaturated fat!So instead of candy, processed foods and chips, serve these veg tray gems (anytime of the year really) to draw your children to chomp more microbiome supporting, less toxin loaded, foods. Be sure to use EWG Dirty Dozen lists for guidelines on buying organic! And wash them with a 15 minute soak in water having a small handful of baking soda for 15 min followed by a rub and rinse! Wishing you a night full of frights and a bag full of delights that is buffered by these vegs! In the spirit, “Shadows of a thousand years rise again unseen. Voices whisper in the trees, ‘Tonight is Halloween!'”—Dexter Kozen. If you’re thinking ahead to Christmas, here is my Roundup of Healthy Holiday Trays! Happiest of Holiday all ⇒ PLEASE share, especially with teachers ♥ SUPPORT BRAINS FROM ALL ANGLES!
Summary: This is the second of five family fav vegetable redic delic recipes I’m posting –> SCD PALEO Cucumber Salad. The first posted at SCD PALEO Cauliflower Mock Potato Salad! These salads meet all healing diet tenets be it: Mediterranean Diet, Whole Foods, SCD, GAPS, PALEO, AIP… You can add whatever vegetables you want to help meet the target of 30 different vegetables each week to increase microbiome diversity! These salads are also great topped on leafy greens!♥The BIG thing to learn in this post is that cucumbers are high on theEWG Dirty Dozenpesticide residue list (they are listed fifteen) so buy them organic if possible. Regarding the green peel, I recommend you peel cucumbers unless you can confirm there is NO coating, even if the cucumber is organic. I don’t want your gut seeing coatings! To avoid coatings, try growing cucumbers in your garden ⇒ they grow insane in ours! Or source from a farmer you trust! Of course this recipe usesunadulterated EVOO ⇒ those are listed on this UC Davis PDF report. Costco Kirkland Organic or California Ranch are listed as unadulterated on this report. Unadulterated EVOO is a heart AND brain healthy monounsaturated fat. This oil is a predominant ingredient on the Mediterranean Diet and MIND diet! The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines Mediterranean, DASH, AND aging brain literature. Learn a bit more about it here! ♥ It’s the first time I’m posting about it, butcontact meto learn How-Tos, Workshops, or for CME! XO
SUMMARY: This post shares the first of five of our SCD PALEO fav veg recipes,SCD PALEO CAULIFLOWER MOCK POTATO SALAD⇒ so redic delic, we even make it at the beach! They eat it so fast, I cannot keep it stocked in the fridge (and my clan knows it is cauliflower they are eating!!!) I want you to eat cruciferous vegs because they help with detox. That is not snake oil salesmanship ⇒ theDana Farber Cancer Institute_Phytonutrient Rich Foods Add Color to Your Plate chart, explains: ” cruciferous vegetables are packed with dietary benefits and contain detoxifying enzymes. Aim for 1-2 servings of these vegetables every day.”Read more on that below. I also want you to eat 30 different vegs each week as that was found best for the microbiome from the American Gut data. An update on that data just published [McDonald et al 2018], and it still says to eat your 30! I am however noting a word of caution for crucifer consumption because crucifers can be problematic for those iodine deficient or with thyroid concerns, BUT cooking crucifers reduces goitrogen levels. That needs weighed against their health benefits, and all that is discussed below. The other mega health whammy of this recipe is that the fats usually used in these sorts of salads is changed up to be HEALTHY!!! This recipe uses mayo (Primal Kitchens) that replaces unhealthy industrial seed based oils with heart healthy monounsaturated fat (avocado oil) but you can make your own mayo, sub SCD yogurt, or if not strict SCD, use a quality plain Greek yogurt). To make it even easier to make this recipe when vacationing, prior to departure ⇒ Combine in a small bottle the base dressing ingredients: Dijon mustard, honey, EVOO, dill, and mayo if not already bringing that down! Put the bottle into your cooler. This makes it so easy to then make this salad because the rest of the salad ingredients you likely are already buying down at the beach! Happy summer!!!
SUMMARY: GREAT NEWS: My Instagram @patty.carteris posting some of my gut flora supporting microbiome recipes!I will still continue to post recipes on this website (and other posts with direct links to the science) ⇔ I’m adding Instagram because it is a great work around for the Pinterest failure to post the entire description on images posted (at this time, they truncate descriptions when you view them)!Of course, continue contacting me direct for those Pinterestrecipes, all of which focus on the healing diet tenets from SCD, PALEO, Mediterranean Diet, and others! The second reason for adding Instagram is that I will postpractical insights for integrating microbiome support into your lifestyle effortlessly and seamlessly⇒ like today’s Instagram post showed my Whole Foods Market food haul, and itlinked to the newly published May, 2018 American Gut new findings♥♥♥ The bottom line, for my Instagram…it is best if you follow me to get the full recipe and practical integration insights, (but you don’t need to) –> just link here @patty.carter! The balance of this website post shares what posted in my Instagram today which included my Whole Foods Market food haul, and the link to thenewly published May, 2018 American Gut new findings (which continues to confirm that 30 different vegetables consumed each week is best for microbiome diversity and health) ♥♥♥
Summary: I don’t write a lot about toxin loads but should. They affect all of us and this study by UC Davis[Vogt et al, 2008]found that for children, the cumulative toxin load in all 364 children evaluated for 11 food based toxins in 44 foods, exceeded cancer benchmark levels for arsenic, dieldrin, DDE (a DDT metabolite), and dioxins, AND 10% exceeded mercury levels! In addition, for preschool aged children 2-4 years, OVER 95% exceeded cancer benchmark levels for acrylamide and they fared worse than the 5—7 yr age group. Acrylamide is a cooking byproduct found in processed foods like potato, tortilla chip and processed grains). So… while I don’t write often about toxins, going into the holiday season when we likely are eating even more of the foods contributing to the toxin burden, I wanted to remind all of the reality of these loads particularly in our children. So here is a Roundup of Healthy Holiday Trays ALL kids will luv! Try them since ALL 364 kids exceeded cancer benchmark levels of toxins in this UC Davis study! Instead of the processed foods and chips, these gems (anytime of the year really) will draw your children to less toxin loaded foods. Be sure to use EWG Dirty Dozen lists! I also like the UC Davis researcher recommendations to reduce these toxin loads: Vary diet to help protect us from accumulating too much of any one toxin since different toxins are applied to different fruit and vegetables. Acrylamides are relatively easy to remove from the diet. They form in chips and processed grains. Also reduce consumption of animal meat and fats, which may contain high levels of pesticide DDE and other persistent organic pollutants, and switch to organic milk. Eat smaller fish, lower on the food chain, which generally have lower mercury levels. Good SMASH fish are: Salmon, mackerel, anchovy, sardine, and herring.
Healthy Holiday Trays
Instead of the foods contributing to high cumulative cancer toxin loads in our children (like processed foods, processed grains, and chips and grains) try a tray or two of these gems and see how your children are drawn to less toxin loaded foods.
Be sure to use EWG Dirty Dozen lists (also below)!
Consider using lactose-free cheeses, such as those used in the SCD diet:
The Cumulative Food Toxin Load UC Davis study (currently the EPA looks only at individual toxin risk):
The study,Cancer and non-cancer health effects from food contaminant exposures for children and adults in California: a risk assessmentalso discussed in this article,Kids may risk cancer from toxins in food looked at cumulative toxin load in children for 11 food based toxins in 44 foods and found that all of the 364 children exceeded cancer benchmark levels for arsenic, dieldrin, DDE (a DDT metabolite), and dioxins. Over 95% of preschool aged children 2-4 years exceeded levels for acrylamide (a cooking byproduct found in processed foods like potato, tortilla chip and processed grains) and 10% exceeded mercury levels. The preschool age group also had significantly higher estimated intakes of 6 of 11 compounds compared to school-age children age 5-7. Even relatively low exposures can greatly increase the risk of cancer or neurological impairment. Pesticide exposure was particularly high in tomatoes, peaches, apples, peppers, grapes, lettuce, broccoli, strawberries, spinach, dairy, pears, green beans, and celery. The results of this study demonstrate a need to prevent exposure to multiple toxins in young children to lower their cancer risk. The 11 toxin compounds looked at were: metals, arsenic, lead, and mercury; pesticides chlorpyrifos, permethrin, and endosulfan; persistent organic pollutants dioxin, DDT, dieldrin, and chlordane; and the food processing byproduct acrylamide. The cohort was 207 preschool-age children (2–4 years), 157 school-age children (5–7 years), parents of young children (n=446), and older adults (n=149). young children.
To mitigate the toxins load, the researchers recommend:
Vary diet to help protect us from accumulating too much of any one toxin since different toxins are applied to different fruit and vegetables.
Also reduce consumption of animal meat and fats, which may contain high levels of pesticide DDE and other persistent organic pollutants, and switch to organic milk. Despite the DDT ban 40 years ago, the study showed significant persistence and risk of legacy DDE exposure. While mercury is most often found in fish, accumulation varies greatly by species. Smaller fish, lower on the food chain, generally have lower mercury levels.
In addition, acrylamides are relatively easy to remove from the diet. They form in chips and processed grains.
SUMMARY: This post explains the disease epigenetics process because most think your genes are your destiny. That is actually not true. You are more than the genes you inherit from your parents! Genes predispose you to the disease (~66% of “you” is determined by your genetics), but the remaining 33% is influenced byepigenetic changes to the genes, and that is one mechanism through which disease is triggered, [Mellor, 2015 University of Oxford Podcasts].That is why they study DNA identical twins having discordance for the same disease — they find epigenetic differences [Insights from Identical Twins] [NovaScienceNow, Epigenetics] While it is often unknown if epigenetic differences are a cause or a consequence of disease, many studies are providing evidence suggesting a potential role for epigenetic alterations in the pathophysiology (e.g. Type 2 Diabetes, asthma, brain disorders and neurodegeneration, Alzheimer’s, autism, Lupus, Chronic Fatigue Syndrome, colon and other cancers, Parkinson’s, ALS…).The bottom line: Even though you might be “predisposed” to disease (e.g. you have a genetic pre-disposition tendency to Alzheimer’s, anxiety, arthritis, autoimmune disorders, cardiovascular disease, depression, diabetes, hypertension, metabolic syndrome, obesity, and cancer — any disease with epigenetic involvement which seems to be all of them) you can STOP and REVERSE the epigenetic changes that trigger disease by modifying factors that affect epigenetics such as nutrition, stress, toxicity, exercise and drugs.[Mellor, 2015 University of Oxford Podcasts] [NIH, NICHD] [Moosav et al 2016] [Szarc vel Szic et al 2015] [Wopereis et al 2014] [Hartzell et al 2012] [University of Utah, Nutrition & Epigenetics] One whopping impact of these factors is to pierce the disease epigenetic process by altering the microbiome. The microbiome is what makes identical twins, not identical! And it’s the microbiome consequent metabolites (which is where over 70% of our immunity resides) that can changeepigenetic mechanisms (like methylation and histone modification — NOTE: I won’t be “teaching” these mechanisms, I will however explain enough that you can EASILY understand the concept)which have onward effects including triggering or reversing disease in those predisposed. What this means is that you actually have a say in if you turn on or off genes with consequent trigger (or reversal) of disease.The recognition that environment, not genetics, is the primary driver of health and disease carries a strong message of personal empowerment and responsibility. Thus, included is a special section — EPIGENETIC EXPERT SUGGESTIONS FOR EATING FOR YOUR EPIGENOME!BAM — they sound a lot like those therapeutic diets I teach and blog about! Don’t be duped. A lot of disease is preventable — [WHO] says over 80% of all heart disease, stroke and type 2 diabetes AND over 40% of cancer! From the grim stats below, if you don’t already have disease you likely will and sooner than you expect! A balanced lifestyle that includes a healthy diet, exercise, & avoiding exposure to contaminants, may in the long run create a healthy epigenome. [TedED, What is Epgenetics? -Carlos Guerrero Bosagna.]Time to empower yourself to use epigenetics modifications to keep or move yourself off diseasespan!
♥ “Epigenetic modification of disease-related genes can contribute to diagnosis (biomarker) as well as disease prevention or progression.”
The Grim Disease Incidence Stats: If you don’t have chronic disease now, you likely will, & sooner than you may expect.
More than half the population has one chronic disease (it is autoimmune for 20% of those, mostly women) AND almost a third of the population has multiple chronic diseases.
67% of the working age 18 to 64 years have multiple chronic disease — 18% if aged 18 to 44 years, 49% if aged 45 to 64 years!
Even the young are not spared. 27% of 0 to 17 yr olds have one or more chronic disease!
The last slide shows what those diseases are by age!
AND IT IS ALL LARGELY PREVENTABLE!
WHO says,“The major causes of chronic diseases are known, and if these [known] risk factors were eliminated, at least 80% of all heart disease, stroke and type 2 diabetes AND over 40% of cancer would be prevented.
Learn the Disease Epigenetics Process the EASY way: Entertaining videos!
First, the difference between a genetic vs an epigenetic change is that the epigenetic change does NOT actuallychange the sequence:
Epigenetics and its Implications for Public Health, Genetic vs Epigenetic Change, http://www.oregon.gov/oha/PH/HEALTHYPEOPLEFAMILIES/DATAREPORTS/Documents/Epigenetics.pdf
TO BEST UNDERSTAND WHAT EPIGENETICS IS, LOOK OVER THOSE LAST TWO SLIDES BELOW FOR THE MOST BRILLIANT VISUAL DEMONSTRATION I’VE SEEN YET! NOTICE HOW THE PUNCTUATION VARIANCE DRAMATICALLY CHANGES UP THE DIALOGUE CONTEXT. SO TOO WITH EPIGENETICS. THOUGH EPIGENETICS DOES NOT “CHANGE UP” THE DNA, AN EPIGENETIC CHANGE READS THE INFORMATION DIFFERENTLY AND EXPRESSES GENES ACCORDINGLY. The epigenetic change makes genes unwind (aka turn on and be readable), or tighten up (aka turning them off and making them unreadable). THAT CAN BE BENEFICIAL OR DETRIMENTAL TO HEALTH AND DISEASE STATUS.
Note ⇒ Don’t get hung up on understanding the specific methylation mechanism. Key scientist concerns are that there not be too much focus on specific epigenetic mechanisms since epigenetics is cutting edge science (finding we do have more control over our genes then previously thought), there is a lot unknown, and the mechanisms now known may become outdated as the science progresses. [Marriott Portland State University, Powerpoint].
Pearl: Just learn the concept — That environmental factors influence epigenetics with consequent gene expression that makes the gene readable, or not. I ♥ this video from the University of Utah Genetic Science Learning Center, “The Epigenome at a Glance” video. It is interactive and allows you to wind and unwind genes as theirhistones and chemical tags epigenetically react to environmental signals from diet, toxins (air, water, food, topicals), stress, sleep, etc! The process whereby environmental factors influence gene expression is called “epigenetics.”
Source: biomeonboardawareness.com, Epigenetics
If you sequence the genomes of a pair of identical twins every decade for fifty years, you get the same sequence over and over. But if you sequence the epigenomes of a pair of twins you find substantial differences: the pattern of epigenetic marks on the genomes of their various cells, virtually identical at the start of the experiment, diverges over time… It is a testament to the unsettling beauty of the genome that it can make the real world stick… Chance events—injuries, infections…, impinge on one twin and not on the other. Genes are turned on and off in response to these events, as epigenetic marks are gradually layered above genes, etching the genome with its own scars. [Mukherjee, 2016 New Yorker Magazine]
One of the main processes switching genes on and off is an epigenetic process known as DNA methylation. By controlling which genes are on or off in any given cell, we are able to grow kidneys, heart, skin, etc. and control how these cells behave and what they look like. How Does Genetics Explain Non-identical identical twins?
“Methylation is [one] common and widely used mechanism for epigenetic modifications in cells.In methylation, methyl groups (CH3) stick to DNA and usually suppress gene expression. Histones are the proteins DNA is wrapped tightly around. Histone modifications [are another mechanism that] usually involve attachment of an acetyl group (CH3CO.) Acetylation helps tightly coiled DNA unwind a bit, making genes easier to get to and turn on.” [Moosav et al 2016]
Environmental exposuresalter the expression of genes by tightly wrapping them making them unreadable (aka the gene is turned OFF), or relaxing genes so that the gene is easily accessible for attachment to chemical tags on the histone (aka gene is turned ON),thereby altering the mRNA and protein production.Proteins perform important functions for the cells. To function correctly, each cell depends on thousands of proteins to do their jobs in the right places at the right times. Epigenetics does not change the DNA, it reads the DNA differently and alters protein production which alters cell behavior and function. [Wopereis et al 2014]
I ♥ this analogy: The methyl groups hang off the DNA string like Christmas ornaments, and specific proteins add and remove the ornaments, in effect “decorating” the genome. The most heavily methylated parts of the genome tend to be dampened in their activity. [Mukherjee, 2016 New Yorker Magazine]
The cell epigenome is dynamic and can be affected by genetic and environmental factors. Furthermore, epigenetic modifications can be REVERSIBLE, which makes the genome flexible to respond to environment changes such as nutrition, stress, toxicity, exercise, and drugs[17]. [Moosav et al 2016]
Epigenetic changes can be transmitted to your children. It is our past, present, and future on disease risk — aka ‘developmental origin of health and disease’ (DOHaD)…Individuals with metabolic syndrome, obesity, type 2 diabetes, and cardiovascular disease may show a LIFETIME imbalance between energy intake and expenditure due to incorrect epigenetic programming during their EARLY developmentas a result of placental insufficiency, inadequate maternal nutrition, metabolic disturbances, or neonatal medication.[Szarc vel Szic et al 2015]
Epigenetics What Makes You You? https://podcasts.ox.ac.uk/epigenetics-what-makes-you-you
Food as Epigenetic Medicine: The next challenge is to determine which adverse epigenomic disease marks are reversible by specific diets, lifestyle changes, or drugs.
But you don’t need to wait for the researchers. What do you have to lose? Just try the tenets of Therapeutic Diets because…
MANY diseases have altered epigenetic methylation including (not exhaustive listing):
Different cancers, autoimmune disorders, neurological disorders including Fragile X syndrome, Huntington, Alzheimer, and Parkinsondiseases and schizophrenia. [Moosav et al 2016]
Asthma. Over two dozen genes regulate the antibody IgE which provokes allergic reactions… the epigenetic mechanism of low methylation occurring at 36 places in 34 genes. This mechanism, low methylation. meant the genes didn’t get turned off so there was overproduction of IgE antibodies that trigger asthma attacks. [Liang et al 2015].
Brain Disorders and Neurodegeneration.A high fiber diet in the gut can alter gene expression in the brain to prevent neurodegeneration and promote regeneration…This paper integrates evidence from the disparate fields of gastroenterology and neuroscience tohypothesize that gut bacteria ferment fiber to produce butyrate, a short-chain fatty acid (SCFA), that can alter gene expression in the brain to improve brain health. See below, Fig. 2. The proposed mechanisms for the neuroprotective effects of butyrate and the diseases [Alzheimer’s, Parkinson’s, Huntington’s, Mitochondrial Encephalopathy, Adrenoleuko-dystrophy, metabolic disorders, insulin resistance in brain, stroke, autism, psychological disorders] which may benefit from butyrate treatment or a high fiber diet. We can no longer overlook the importance of the gut-brain axis and nutrition in disease pathogenesis and treatment. [Bourass et al, 2016].
Chronic Fatigue Syndrome. 1,192 CpG sites were identified as differentially methylated between CFS patients and healthy control subjects, corresponding to 826 genes.[Wilfred C. de Vega et al 2014]. Parkinson’s [Miranda-Morales et al 2017]. ALS.This study found widespread changes in methylation patterns in ALS-affected co-twins, consistent with an epigenetic contribution to disease.[Young et al 2017]. Colon and other Cancers. Butyrate can modify histones which in turn can regulate the expression of miRNAs in colon and other cancers. [Bishop et al 2017]. As cells become malignant, or cancerous, epigenetic modifications can deactivate tumour suppressor genes, which prevent excessive cell proliferation [Esteller, 2007].
DIET can Modulate Epigenetics by changing the Microbiome to Increase Production of Butyrate:
It is estimated that 90% of the cells in the human body are of microbial origin, and the vast majority of these microbiota are comprised of 15,000–36,000 species of commensal and symbiotic bacteria that reside within the lumen of the gut.[Frank et all 2007] [Stillling et al 2014].
The microbiota produce metabolites which include short-chain fatty acids (the most common are propionate, acetate and butyrate — butyrate is an important source of energy for colonic epithelial cells, may enhance epithelial barrier integrity, modulate the GI immune response, produce neurotransmitters (serotonin, dopamine, and GABA),alter epigenetic markers, and produce bioactive food components and energy metabolites. Some microbe-derived metabolites enter the circulation and can cross the blood-brain barrier. =&1=&Butyrate biological functions include its ability to serve as a histone deacetylase (HDAC) inhibitor [epigenetic mechanism], an energy metabolite to produce ATP and a G protein-coupled receptor (GPCR) activator.[Frank et all 2007]
♥ Certain Microbiota can produce butyrate: 2 major groups of butyrate-producing bacteria are Faecalibacterium prausnitzii and Eubacterium rectale/Roseburia spp. [Bishop et al 2017]
♥ In addition to microbiota production of butyrate, diet can influence the production of butyrate (see pic below for relative proportions of SCFAs for various carbs).
“Much attention is currently focused on the modulation of hyper/hypomethylation of key inflammatory genes by dietary factors as an effective approach to chronic inflammatory disease management and general health benefits. In this respect, ‘Let food be your epigenetic medicine’ could represent a novel interpretation of what Hippocrates said twenty-five centuries ago.” [Szarc vel Szic et al 2015]
Summary: These TWO Salmon Cake SCD PALEO Gluten free recipes are game changers! These gems are way better then traditional restaurant versions AND they eliminate all those filler ingredients like breadcrumbs, mayonnaise, and Worcestershire; see below for why I never use those ingredients! When you open my fridge you’ll often find these salmon cakes for quick grab, but they are totally EASY, eloquent, and redic delic as anappetizer or entree for guests and at holiday celebrations. One recipe uses coconut flour (for AIP) and eggs as binder, the other uses butternut squash and an egg, and they hold their shape beautifully! They are PALEO, SCD, GAPs, and UMass IBD-AID legal. They are FODMAP and AIP legal with the garlic and onion HACK and other modificationsdetailed below. Truth be told, we often snack these at the end of the night, with a glass of red wine (a great anti-inflammatory — see here), candle light, and a drizzle of real fermented SCD Delicious Homemade Dijon Mustard — find the recipe posted here, or it is on my Pinterest Condiment Board. This is the lifestyle pillar I talk about so often! Hitting your body with safety signals from as many different directions as possible truly FEELS and tastes great!
These two Gluten free Salmon Cake SCD PALEO recipes → I wouldn’t think of not having these for Christmas celebrations, and incredibly special for Good Friday meatless meal with repeat Easter Day!
So eloquent and redic delic as an appetizer, snack quick grab from the fridge, or as entree for family and guests at holiday celebrations. Great tradition on meatless Good Friday! They are especially wonderful at the end of the night, with a glass of red wine (truly [an anti-inflammatory see here),|https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2777480/] and candle light. Hitting your body with many safety signals FEELS and TASTES so great! The best: this recipe is way better than traditional restaurant versions which have filler ingredients like breadcrumbs, mayonnaise, and Worcestershire. Using coconut flour and eggs as binder, they hold their shape beautifully! Enjoy!
Here’s the Almond Flour Salmon Cake, Gluten-free, PALEO, SCD recipe that is always in our fridge!
Ingredients
• 1-6 oz can Wild Planet, Wild Pink Salmon
• 1 cup pureed butternut squash (canned from Whole Foods works great)
• 1 pastured egg
• 3 tsp parsley
• 1/4 cup diced red onions
• 1 tsp dillweed
• 1/2 tsp Tabasco sauce
• 1/2 tsp paprika
• 1/2 cup almond flour
• 1/2 tsp sea salt
• 1/4 tsp pepper
Method
1. Preheat convection oven to 400F (use 425F for conventional oven).
2. Using a fine sieve, drain the canned salmon.
3. Combine all ingredients in a medium bowl. Mix well.
4. Line a cookie sheet with unbleached parchment paper. Oiling the paper under each patty with avocado oil helps to release them after baking, but I typically skip this step.
5. Using a large cookie springform press or ice cream scoop, form patties. Use the bottom of the scoop (or a glass) to press them flat, about 1 inch thick.
6. Bake for 15 to 20 minutes. You want to be able to peel them off the parchment paper but not burn on their topside. They will however have a crust like texture on their topside. Flip and bake 10 minutes more. Enjoy!
These are especially great with Dijon mustard. The incredible EASY fermented Dijon Mustard recipe I make in bulk (SCD and PALEO) is posted here and on my Pinterest Condiment Board! But Annie’s Organic Dijon Mustard and Trader Joe’s Deli Style Mustard are also SCD according to the PRODUCE NIMBAL website study materials!
Coconut Flour Salmon Cakes Gluten free SCD PALEO and the Healing Diets:
PALEO, SCD, GAPs, and UMass IBD-AID: legal as-is. Enjoy!
The Grim Disease Incidence Stats: If you don’t have chronic disease now, you likely will, & sooner than you may expect.