Fiber Food Quotes

Fang: “Let them blow up the world, and global-warm it, and pollute it. You and me and the others will be holed up somewhere, safe. We’ll come back out when they’re all gone, done playing their games of world domination." Max: “That’s a great plan. Of course, by then we won’t be able to go outside because we’ll get fried by the lack of the ozone layer. We’ll be living at the bottom of the food chain because everything with flavor will be full of mercury or radiation or something! And there won’t be any TV or cable because all the people will be dead! So our only entertainment will be Gazzy singing the constipation song! And there won’t be amusement parks and museums and zoos and libraries and cute shoes! We’ll be like cavemen, trying to weave clothes out of plant fibers. We’ll have nothing! Nothing! All because you and the kids want to kick back in a La-Z-Boy during the most important time in history!” Fang: “So maybe we should sign you up for a weaving class. Get a jump start on all those plant fibers.” Max: "I HATE YOU!!!" Fang: "NO YOU DOOOOOON'T!!" Voice: "You two are crazy about each other.

It is mainly the soluble fiber in the common natural foods that  lower cholesterol

Excess cholesterol in the blood can lead to excess cholesterol in the brain, which may then help trigger the clumping of amyloid seen in Alzheimer’s brains. Under an electron microscope, we can see the clustering of amyloid fibers on and around tiny crystals of cholesterol.

The phytochemicals, antioxidants, and fiber- all of the healthful components of plant foods- originate in plants, not animals. If they are present, it is because the animal ate plants. And why should we go through an animal to get the benefits of the plants themselves? To consume unnecessary, unseemly, and unhealthy substances, such as saturated fat, animal protein, lactose, and dietary cholesterol, is to negate the benefits of the fiber, phytonutrients, vitamins, minerals, and antioxidants that are prevalent and inherent in plants.

There is evidence that you can improve your microbiota even in old age by adopting a Mediterranean-type diet and eating more fiber.

The heart should have fed upon the truth, as insects on a leaf, till it be tinged with the color, and show its food in every ... minutest fiber.

The weight of our guts is estimated at about 60 percent of what is expected for a primate of our size: the human digestive system as a whole is much smaller than would be predicted on the basis of size relations in primates. Our small mouths, teeth, and guts fit well with the softness, high caloric density, low fiber content, and high digestibility of cooked food.

Thanks to this availability of suitable wild mammals and plants, early peoples of the Fertile Crescent could quickly assemble a potent and balanced biological package for intensive food production. That package comprised three cereals, as the main carbohydrate sources; four pulses, with 20—25 percent protein, and four domestic animals, as the main protein sources, supplemented by the generous protein content of wheat; and flax as a source of fiber and oil (termed linseed oil: flax seeds are about 40 percent oil). Eventually, thousands of years after the beginnings of animal domestication and food production, the animals also began to be used for milk, wool, plowing, and transport. Thus, the crops and animals of the Fertile Crescent's first farmers came to meet humanity's basic economic needs: carbohydrate, protein, fat, clothing, traction, and transport.

The most dangerous myth is the demagoguery that business can be made to pay a larger share, thus relieving the individual. Politicians preaching this are either deliberately dishonest, or economically illiterate, and either one should scare us. Business doesn't pay taxes, and who better than business to make this message known? Only people pay taxes, and people pay as consumers every tax that is assessed against a business. Begin with the food and fiber raised in the farm, to the ore drilled in a mine, to the oil and gas from out of the ground, whatever it may be -- through the processing, through the manufacturing, on out to the retailer's license. If the tax cannot be included in the price of the product, no one along that line can stay in business.

A solitary ant, afield, cannot be considered to have much of anything on his mind; indeed, with only a few neurons strung together by fibers, he can’t be imagined to have a mind at all, much less a thought. He is more like a ganglion on legs. Four ants together, or ten, encircling a dead moth on a path, begin to look more like an idea. They fumble and shove, gradually moving the food toward the Hill, but as though by blind chance. It is only when you watch the dense mass of thousands of ants, crowded together around the Hill, blackening the ground, that you begin to see the whole beast, and now you observe it thinking, planning, calculating. It is an intelligence, a kind of live computer, with crawling bits for its wits.

I’ve been eating potatoes for weeks. Theoretically, with my three-quarter ration plan, I should still be eating food packs. But three-quarter ration is hard to maintain, so now I’m eating potatoes. I have enough to last till launch, so I won’t starve. But I’m pretty damn sick of potatoes. Also, they have a lot of fiber, so…let’s just say it’s good I’m the only guy on this planet.

If the things we eat have been processed—manipulated, broken apart, adulterated, with most of the fiber (and nutrients) thrown away—then we end up consuming something that’s food, technically speaking, but lacks many of the health benefits that eating is supposed to bring us. We get calories—which we need to survive, of course—but little else. None of the nutrition. As Dr. Fuhrman puts it, we end up mechanically full but nutritionally starved. If we do that often enough, we will absolutely harm ourselves at the cellular level. Over time, that may bring about some chronic condition.

What is clear is that diets naturally high in fiber and low in animal-based foods can prevent colorectal cancer.

Provided you drink enough water daily, fiber eases constipation by making your stool softer and bulkier. High-fiber foods include beans, bran cereals, whole grains, fresh fruits, and vegetables. In many instances, constipation arises from the modern couch-potato lifestyle lacking in regular exercise. Physical inactivity can definitely lead to lazy and sluggish bowels.

What You Need to Cut from Your Diet: 1.   Vegetable oil 2.   Added sugar and honey (to tea, coffee, etc.) 3.   Soda 4.   Juice, except fresh squeezed. (Why not just eat the fruit? It’s got more fiber and more antioxidants!) 5.   Energy bars and “health” bars 6.   Boxed cereals 7.   Fried fast foods 8.   Powdered “proteins,” and powdered milk 9.   Salad dressings made with any kind of vegetable oil, including canola 10. Low-fat products, including milk, cheese, salad dressings, cookies, and other baked goods 11. Snacks and desserts—if you want to lose weight

a healthy diet consists of vegetables, fruit, fish, high-fiber grains, nuts, eggs, and quality vegetable oil. These are elements of both the Nordic and Mediterranean diets, known to add healthy years to your life.

As you will see, all successful diets share three precepts: low sugar, high fiber (which means high micronutrients), and fat and carbohydrate consumed together in the presence of an offsetting amount of fiber. Anything after that is window dressing.

Bowel transit time, as it is known in the trade, is a very personal thing and varies widely between individuals, and in fact within individuals depending on how active they are on a given day and what and how much they have been eating. Men and women evince a surprising amount of difference in this regard. For a man, the average journey time from mouth to anus is fifty-five hours. For a woman, typically, it is more like seventy-two. Food lingers inside a woman for nearly a full day longer, with what consequences, if any, we do not know. Roughly speaking, however, each meal you eat spends about four to six hours in the stomach, a further six to eight hours in the small intestine, where all that is nutritious (or fattening) is stripped away and dispatched to the rest of the body to be used or, alas, stored, and up to three days in the colon, which is essentially a large fermentation tank where billions and billions of bacteria pick over whatever the rest of the intestines couldn’t manage—fiber mostly. That’s why you are constantly told to eat more fiber: because it keeps your gut microbes happy and at the same time, for reasons not well understood, reduces the risk of heart disease, diabetes, bowel cancer, and indeed death of all types.

There are also stretch receptors in the stomach to signal satiety by detecting the volume of food eaten, not the weight of the food. If you are not filled up with nutrients and fiber, the brain will send out signals telling you to eat more food, or overeat.

the single most pro-inflammatory food component is saturated fat. The single most anti-inflammatory food component? Fiber.3899 Since saturated fat is found mostly in meat, dairy, and junk food, whereas fiber is abundant in whole grains, beans, vegetables, and fruit,

For centuries oatsΔ were used as animal food. When evidence-based science researched oats and found that they help reduce cholesterol in humans and that they contained complex carbohydrates, protein, minerals, vitamins, and soluble and insoluble fiber, their use became popular.

Anyone that insults my country, my intelligence, my feminist ideals, all women in general, and a favorite childhood food, and refers to both himself and me in the third person in one sentence automatically gets an honorary spot on my Hate With Every Fiber of My Being For All Time list.

BORN TO RUN In his book Racing the Antelope: What Animals Can Teach Us about Running and Life, biologist Bernd Heinrich describes the human species as an endurance predator. The genes that govern our bodies today evolved hundreds of thousands of years ago, when we were in constant motion, either foraging for food or chasing antelope for hours and days across the plains. Heinrich describes how, even though antelope are among the fastest mammals, our ancestors were able to hunt them down by driving them to exhaustion—keeping on their tails until they had no energy left to escape. Antelope are sprinters, but their metabolism doesn’t allow them to go and go and go. Ours does. And we have a fairly balanced distribution of fast-twitch and slow-twitch muscle fibers, so even after ranging miles over the landscape we retain the metabolic capacity to sprint in short bursts to make the kill.

Berries and beans R: Rainbow colors of fruits and vegetables A: Antioxidants I: Include lean proteins and plant-based proteins N: Nuts (almonds, walnuts, Brazil nuts, and cashews) F: Fiber-rich foods, fish, and fermented foods O: Oils O: Omega-3-rich foods D: Dairy (yogurt and kefir, certain cheeses)

Beans contain both insoluble and soluble fiber and are very high in resistant starch. While the benefits of fiber are well-known, resistant starch is proving to be another highly desirable dietary component. Although it is technically a starch, it acts more like fiber during digestion. Typically, starches found in carbohydrate-rich foods are broken down into glucose during digestion, and the body uses that glucose as energy. Much like fiber, resistant starch “resists” digestion and passes through the small intestine without being digested. Because of this, some researchers classify resistant starch as a third type of fiber.

I never leave home without my cayenne pepper. I either stash a bottle of the liquid extract in my pocket book or I stick it in the shopping cart I pull around with me all over Manhattan. When it comes to staying right side up in this world, a black woman needs at least three things. The first is a quiet spot of her own, a place away from the nonsense. The second is a stash of money, like the cash my mother kept hidden in the slit of her mattress. The last is several drops of cayenne pepper, always at the ready. Sprinkle that on your food before you eat it and it’ll kill any lurking bacteria. The powder does the trick as well, but I prefer the liquid because it hits the bloodstream quickly. Particularly when eating out, I won’t touch a morsel to my lips ‘til it’s speckled with with cayenne. That’s just one way I take care of my temple, aside from preparing my daily greens, certain other habits have carried me toward the century mark. First thing I do every morning is drink four glasses of water. People think this water business is a joke. But I’m here to tell you that it’s not. I’ve known two elderly people who died of dehydration, one of whom fell from his bed in the middle of the night and couldn’t stand up because he was so parched. Following my water, I drink 8 ounces of fresh celery blended in my Vita-mix. The juice cleanses the system and reduces inflammation. My biggest meal is my first one: oatmeal. I soak my oats overnight so that when I get up all I have to do is turn on the burner. Sometimes I enjoy them with warm almond milk, other times I add grated almonds and berries, put the mixture in my tumbler and shake it until it’s so smooth I can drink it. In any form, oats do the heart good. Throughout the day I eat sweet potatoes, which are filled with fiber, beets sprinkled with a little olive oil, and vegetables of every variety. I also still enjoy plenty of salad, though I stopped adding so many carrots – too much sugar. But I will do celery, cucumbers, seaweed grass and other greens. God’s fresh bounty doesn’t need a lot of dressing up, which is why I generally eat my salad plain. From time to time I do drizzle it with garlic oil. I love the taste. I also love lychee nuts. I put them in the freezer so that when I bite into them cold juice comes flooding out. As terrific as they are, I buy them only once in awhile. I recently bit into an especially sweet one, and then I stuck it right back in the freezer. “Not today, Suzie,” I said to myself, “full of glucose!” I try never to eat late, and certainly not after nine p.m. Our organs need a chance to rest. And before bed, of course, I have a final glass of water. I don’t mess around with my hydration.

Do it very gradually, a little bit more every day. That way, you’re less likely to experience intestinal distress. In other words, if your current diet is heavy on no-fiber foods such as meat, fish, poultry, eggs, milk, and cheese, and low-fiber foods such as white bread and white rice, don’t load up on bran cereal (35 grams dietary fiber per 3.5-ounce serving) or dried figs (9.3 grams per serving) all at once. Start by adding a serving of cornflakes (2.0 grams dietary fiber) at breakfast, maybe an apple (2.8 grams) at lunch, a pear (2.6 grams) at mid-afternoon, and a half cup of baked beans (7.7 grams) at dinner. Four simple additions, and already you’re up to 15 grams dietary fiber.

The next healthiest but suboptimal starch comes from broken grains, also known as flours. Whole wheat bread, for example, is denser and more caloric than wheat berries in their original form, but whole wheat flour itself is not inherently fatty or unhealthy. If you’re trying to lose weight, staying away from broken grains is probably a good idea because broken grains are more concentrated in calories and generally don’t have as much fiber as whole grains, so they’re absorbed quickly in the system. The worst starch comes in refined foods and is combined with fats and sugars in products like muffins and cake. These starchy foods will put weight on you fast, but it’s largely because of the added fats and sugars.

As far as the body is concerned, white flour is not much different from sugar. Unless supplemented, it offers none of the good things (fiber, B vitamins, healthy fats) in whole grains—it’s little more than a shot of glucose. Large spikes of glucose are inflammatory and wreak havoc on our insulin metabolism. Eat whole grains and minimize your consumption of white flour.

Beans SIDEKICKS: All beans are included in this SuperFood category, though we’ll discuss the most popular and readily available beans such as pinto, navy, Great Northern, lima, garbanzo (chickpeas), lentils, green beans, sugar snap peas, and green peas TRY TO EAT: at least four ½-cup servings per week Beans contain: Low-fat protein Fiber B vitamins Iron Folate Potassium Magnesium Phytonutrients

The deeper I delved into the confused and confusing thicket of nutritional science, sorting through the long-running fats versus carbs wars, the fiber skirmishes and the raging dietary supplement debates, the simpler the picture gradually became. I learned that in fact science knows a lot less about nutrition than you would expect--that in fact nutrition science is, to put it charitably, a very young science.

The importance of eating enough prebiotic fiber is one of the reasons you hear the bad advice to eat plenty of grains, legumes, and beans. These foods do contain prebiotic fiber, which does great things for your metabolism. Unfortunately, as I highlighted in The Bulletproof Diet, they also contain plant defense compounds called lectins, which damage your gut lining and cause inflammation and autoimmune conditions.

He watched her small hand hike up her skirt, saw her reach under to cup her sex. Once her fingers were covered in slick, she met his eyes, smearing her hand down his neck, directly over the spot where he stank of his beloved. Gathering more of her wetness, Claire soaked the patch of his shirt until she could only smell herself. It was not good enough. Unable to comprehend anything beyond black rage, Claire clawed the fabric and ripped Shepherd’s shirt to threads. Her nose went back to his exposed chest and she let out the most threatening growl an Omega could make. If he was hushing her, or reprimanding, touching, or in shock, Claire was absolutely oblivious. Every fiber of her being demanded she stake claim, that she scratch her marks all over his body, that she leave a sign all other females would see. She left him bloody. Breathing hard, she reared up until eye level with the man. “Now you will fuck me, hard, in every way that pleases me. And when it is done, you will get me food, because I’m fucking hungry!” He was on her with such force the breath was knocked from her body. Shepherd did exactly as his mate demanded, pounding into her with a fury that set her howling amidst their shredded clothing. In Shepherd’s experience, there had never been a coupling like it.

nonalcoholic fatty liver disease has become the most common chronic liver disease in the world, increasing from 25 percent of the global population in 1990 to close to 40 percent by 2019. NAFLD is full-blown metabolic dysfunction in kids and adults, representing liver cells filling with fat, which worsens insulin resistance. Key contributors are processed foods, refined sugars, refined grains, sweet beverages, high-fructose corn syrup, fast food, low fiber and phytochemical intake, habitual eating close to bedtime, sedentary behavior, and oxidative stress. Liver transplants have gone up close to 50 percent in the past fifteen years, and while alcohol and hepatitis C used to be the leading causes, now NAFLD is taking the lead in women as the cause of liver failure and is a top cause for men. Fatty liver disease is now the most common cause of liver transplant in young adults in the United States. We are failing our children.

Aida swung by with cookbooks, dietary stipulations, menus. To nouvelle and classique French fare we added Neolithic recipes free of dairy, medieval Italian recipes heavy on squash and almonds, early agrarian recipes so crammed with husky, fibrous grains that they would, in Aida's words, Make you shit till you see god. Modern additions included a vegan diet beloved of the world's best cricket player, astronaut supplements for bone density, foods charcoal-infused and nitrate-free.

Image intensifiers, which ultimately became “night vision” Fiber optics Supertenacity fibers Lasers Molecular alignment metallic alloys Integrated circuits and microminiaturization of logic boards HARP (High Altitude Research Project) Project Horizon (moon base) Portable atomic generators (ion propulsion drive) Irradiated food “Third brain” guidance systems (EBE headbands) Particle beams (“Star Wars” antimissile energy weapons) Electromagnetic propulsion systems Depleted uranium projectiles

You were right. Food is communal. Mom once told me that it was no accident that Jesus's first miracle was at a wedding. It was a sign that he was the Master of the Feast---and all celebrations involve a feast. Some of the best, most thankful moments of our lives involve food----almost all, really." I tapped Emma, resting on Jane's lap. "You see it in Austen. She only mentions food as a means to bring characters together, reveal aspects of their nature and their moral fiber. Hemingway does the same, though he skews more towards the drinks. Nevertheless, it's never about the food----it's about what the food becomes, in the hands of the giver and the recipient.

Refined carbohydrates are the starches and sugars obtained from plants by mechanically stripping off their outer layers, which contain most of the plant’s vitamins, minerals, protein and fiber. This “food” (regular sugar, white flour, etc.) has very little nutritional value. Foods such as pastas made from refined flour, sugary cereals, white bread, candies and sugar-laden soft drinks should be avoided as much as possible. But do eat whole, complex carbohydrate-containing foods such as unprocessed fresh fruits and vegetables, and whole grain products like brown rice and oatmeal. These unprocessed carbohydrates, especially from fruits and vegetables, are exceptionally health-promoting.

And just as agriculture has displaced species-dense communities with its monocrops, its diet has displaced the nutrient-dense foods that humans need, replacing them with mononutrients of sugar and starch. This displacement led immediately to a drop in human stature as agriculture spread - the evidence couldn’t be clearer. The reasons are just as clear. Meat contains protein, minerals, and fats, fats that we need to metabolize those proteins and minerals. In contrast, grains are basically carbohydrates: what protein they do contain is low quality - lacking essential amino acids - and comes wrapped in indigestible fiber. Grains are essentially sugar with enough opioids to make them addictive.

Bring on the veggies In 1980, the first Guidelines directed consumers to “Eat foods with adequate starch and fiber.” By 1990, that had become “Choose a diet with plenty of vegetables, fruits, and grain products.” Today, the new, direct directive is to make half of your plate vegetables and fruits. Maybe the whole plate: The Guidelines say right out, no mincing words here, those vegetarian-style diets are associated with a variety of health benefits including lower weight, a lower risk of heart disease, and — best of all — a longer life. Finally, two new charts, Appendix 8 and Appendix 9, detail (respectively) “Lacto-ova Adaptations of USDA Food Patterns” (meal planning for vegetarians who eat dairy products)

You need a little bit of fat—even the saturated kind—to maintain normal anabolic hormone levels. When you eat pure carbs and no fat, this can also aggravate blood sugar problems in those who are susceptible, develop into metabolic syndrome, and eventually lead to type 2 diabetes and cardiovascular disease. Eating healthy fat (and fiber) slows digestion, which helps control blood sugar and insulin more effectively. This makes fats especially important for people who are carb intolerant. Most surprising to many, eating nothing but nonfat, high-carb meals can sabotage your fat-loss goals by increasing hunger. After eating carbs without fiber or fat, your blood sugar peaks and quickly crashes, leaving you with that shaky, empty I-have-to-eat-now-or-I’m-going-to-pass-out feeling. It’s more than an emotional craving for a specific food; it’s physical hunger and it’s hard to resist. Cutting out all fat is not the answer. You need to eat fat.

God said, 'Let there be light.' Here's a paraphrase: Let there be electromagnetic radiation with varying wavelengths traveling at 186,282 miles per second. Let there be radiowaves, microwaves, and X-rays. Let there be photosynthesis and fiber optics. Let there be LASIK surgery, satellite communication, and suntans. Oh, and let there be rainbows after rainstorms. 'Let there be light.' These are God's first recorded words. This is God's first recorded miracle. Light is the source of vision; without it we can't see a thing. Light is the key to technology; it's how we can talk to someone halfway around the world without so much as a second's delay because light can circle the globe seven and a half times a second. Light is the first link in the food chain; no photosynthesis equals no food. Light is the basis of health; the absence of light causes everything from vitamin D deficiency to depression. Light is the origin of energy; in Einstein's equation E = MC squared, energy (E) is defined as mass (M) times the speed of light (C) squared. The speed of light is the constant. And light is the measuring stick for space-time; a meter is defined as the distance traveled by light in a vacuum during a time interval of 1/299,792,458 of a second. Light is the alpha and omega of everything, and that includes you.

Broadly speaking, components of processed foods and animal products, such as saturated fat, trans fat, and cholesterol, were found to be pro-inflammatory, while constituents of whole plant foods, such as fiber and phytonutrients, were strongly anti-inflammatory.938 No surprise, then, that the Standard American Diet rates as pro-inflammatory and has the elevated disease rates to show for it. Higher Dietary Inflammatory Index scores are linked to a higher risk of cardiovascular disease939 and lower kidney,940 lung,941 and liver function.942 Those eating diets rated as more inflammatory also experienced faster cellular aging.943,944 In the elderly, pro-inflammatory diets are associated with impaired memory945 and increased frailty.946 Inflammatory diets are also associated with worse mental health, including higher rates of depression, anxiety, and impaired well-being.947 Additionally, eating more pro-inflammatory foods has been tied to higher prostate cancer risk in men948,949,950 and higher risks of breast cancer,951,952 endometrial cancer,953 ovarian cancer,954 and miscarriages in women. Higher Dietary Inflammatory Index scores are also associated with more risk of esophageal,955 stomach,956 liver,957 pancreatic,958 colorectal,959 kidney,960 and bladder961 cancers, as well as non-Hodgkin lymphoma.962 Overall, eating a more inflammatory diet was associated with 75 percent increased odds of having cancer and 67 percent increased risk of dying from cancer.963 Not surprisingly, those eating more anti-inflammatory diets appear to live longer lives.964,965,966,967 But how does the Dietary Inflammatory Index impact body weight? Obesity and Inflammation:

Autoimmune Disease—the “Leak” in Your Gut Autoimmune diseases are a disaster and there are no good medicines available (steroids work, but the treatment is worse than the disease). They’ve been around for centuries, but there’s been a clear uptick in the last fifty years. Why? Two hypotheses have been proffered to explain it: the barrier hypothesis (our skin or lungs are letting in antigens) and the hygiene hypothesis (we don’t eat dirt and are too hygienic). But in fact, in the gut, they’re the same thing; because the gut is the dirtiest place in the world—one hundred trillion bacteria to have to fend off at all times—you don’t need an intestine, you need a fortress. We’ve known for a while that leaky gut is akin to chinks in the walls of that fortress. Antigens, like enemy soldiers, escape through those chinks into the bloodstream, where T cells and antibodies react against them. But in a case of mistaken identity, these immune cells then accidentally identify parts of your body as foreign invaders and generate an immune response to kill them off, a process termed molecular mimicry. Then there are two new twists. First, it appears that one autoimmune disease, called ankylosing spondylitis, produces antibodies to a gut bacterium called Klebsiella pneumoniae. Conversely, a different autoimmune disease called rheumatoid arthritis produces antibodies to a second gut bacterium called Proteus mirabilis. Now, this might not seem that earth-shattering, but recent work has shown that the refined carbohydrates in processed food feed those two bacteria in particular, and that carbohydrate restriction improves both of these diseases. Indeed, a low-sugar, high-fiber Mediterranean diet has been shown to be efficacious at prevention and treatment of rheumatoid arthritis. Furthermore, introduction of fiber to the diet appears to improve asthma (frequently an autoimmune disease), likely by improving gut function and reducing inflammation.

Well then, first would be the abalone and sea urchin- the bounty of the sea! Ah, I see! This foam on top is kombu seaweed broth that's been whipped into a mousse!" "Mm! I can taste the delicate umami flavors seeping into my tongue!" "The fish meat was aged for a day wrapped in kombu. The seaweed pulls just enough of the moisture out of the meat, allowing it to keep longer, a perfect technique for a bento that needs to last. Hm! Next looks to be bonito. ...!" What rich, powerful umami!" Aha! This is the result of several umami components melding together. The glutamic acid in the kombu from the previous piece is mixing together in my mouth with the inosinic acid in the bonito! "And, like, I cold aged this bonito across two days. Aging fish and meats boosts their umami components, y'know. In other words, the true effect of this bento comes together in your mouth... as you eat it in order from one end to the other." "Next is a row... that looks to be made entirely from vegetables. But none of them use a single scrap of seaweed. The wrappers around each one are different vegetables sliced paper-thin!" "Right! This bento totally doesn't go for any heavy foods." "Next comes the sushi row that practically cries out that it's a main dish... raw cold-aged beef sushi!" Th-there it is again! The powerful punch of umami flavor as two components mix together in my mouth! "Hm? Wait a minute. I understand the inosinic acid comes from the beef... but where is the glutamic acid?" "From the tomatoes." "Tomatoes? But I don't see any..." "They're in there. See, I first put them in a centrifuge. That broke them down into their component parts- the coloring, the fiber, and the jus. I then filtered the jus to purify it even further. Then I put just a few drops on each piece of veggie sushi." "WHAT THE HECK?!" "She took an ingredient and broke it down so far it wasn't even recognizable anymore? Can she even do that?" Appliances like the centrifuge and cryogenic grinder are tools that were first developed to be used in medicine, not cooking. Even among pro chefs, only a handful are skilled enough to make regular use of such complex machines! Who would have thought a high school student was capable of mastering them to this degree! "And last but not least we have this one. It's sea bream with some sort of pink jelly... ... resting on top of a Chinese spoon." That pink jelly was a pearl of condensed soup stock! Once it popped inside my mouth... ... it mixed together with the sea bream sushi until it tasted like- "Sea bream chazuke!

And, even more important for our purposes, these facts are sturdy enough that we can build a sensible diet upon them. Here they are: FACT 1. Populations that eat a so-called Western diet—generally defined as a diet consisting of lots of processed foods and meat, lots of added fat and sugar, lots of refined grains, lots of everything except vegetables, fruits, and whole grains—invariably suffer from high rates of the so-called Western diseases: obesity, type 2 diabetes, cardiovascular disease, and cancer. Virtually all of the obesity and type 2 diabetes, 80 percent of the cardiovascular disease, and more than a third of all cancers can be linked to this diet. Four of the top ten killers in America are chronic diseases linked to this diet. The arguments in nutritional science are not about this well-established link; rather, they are all about identifying the culprit nutrient in the Western diet that might be responsible for chronic diseases. Is it the saturated fat or the refined carbohydrates or the lack of fiber or the transfats or omega-6 fatty acids—or what? The point is that, as eaters (if not as scientists), we know all we need to know to act: This diet, for whatever reason, is the problem. FACT 2. Populations eating a remarkably wide range of traditional diets generally don’t suffer from these chronic diseases. These diets run the gamut from ones very high in fat (the Inuit in Greenland subsist largely on seal blubber) to ones high in carbohydrate (Central American Indians subsist largely on maize and beans) to ones very high in protein (Masai tribesmen in Africa subsist chiefly on cattle blood, meat, and milk), to cite three rather extreme examples. But much the same holds true for more mixed traditional diets. What this suggests is that there is no single ideal human diet but that the human omnivore is exquisitely adapted to a wide range of different foods and a variety of different diets. Except, that is, for one: the relatively new (in evolutionary terms) Western diet that most of us now are eating. What an extraordinary achievement for a civilization: to have developed the one diet that reliably makes its people sick! (While it is true that we generally live longer than people used to, or than people in some traditional cultures do, most of our added years owe to gains in infant mortality and child health, not diet.) There is actually a third, very hopeful fact that flows from these two: People who get off the Western diet see dramatic improvements in their health. We have good research to suggest that the effects of the Western diet can be rolled back, and relatively quickly.

Thirty-Nine Ways to Lower Your Cortisol 1 Meditate. 2 Do yoga. 3 Stretch. 4 Practice tai chi. 5 Take a Pilates class. 6 Go for a labyrinth walk. 7 Get a massage. 8 Garden (lightly). 9 Dance to soothing, positive music. 10 Take up a hobby that is quiet and rewarding. 11 Color for pleasure. 12 Spend five minutes focusing on your breathing. 13 Follow a consistent sleep schedule. 14 Listen to relaxing music. 15 Spend time laughing and having fun with someone. (No food or drink involved.) 16 Interact with a pet. (It also lowers their cortisol level.) 17 Learn to recognize stressful thinking and begin to: Train yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension to recognize stress when it begins. Focus on being aware of your mental and physical states, so that you can become an objective observer of your stressful thoughts instead of a victim of them. Recognize stressful thoughts so that you can formulate a conscious and deliberate reaction to them. A study of forty-three women in a mindfulness-based program showed that the ability to describe and articulate stress was linked to a lower cortisol response.28 18 Develop faith and participate in prayer. 19 Perform acts of kindness. 20 Forgive someone. Even (or especially?) yourself. 21 Practice mindfulness, especially when you eat. 22 Drink black and green tea. 23 Eat probiotic and prebiotic foods. Probiotics are friendly, symbiotic bacteria in foods such as yogurt, sauerkraut, and kimchi. Prebiotics, such as soluble fiber, provide food for these bacteria. (Be sure they are sugar-free!) 24 Take fish or krill oil. 25 Make a gratitude list. 26 Take magnesium. 27 Try ashwagandha, an Asian herbal supplement used in traditional medicine to treat anxiety and help people adapt to stress. 28 Get bright sunlight or exposure to a lightbox within an hour of waking up (great for fighting seasonal affective disorder as well). 29 Avoid blue light at night by wearing orange or amber glasses if using electronics after dark. (Some sunglasses work.) Use lamps with orange bulbs (such as salt lamps) in each room, instead of turning on bright overhead lights, after dark. 30 Maintain healthy relationships. 31 Let go of guilt. 32 Drink water! Stay hydrated! Dehydration increases cortisol. 33 Try emotional freedom technique, a tapping strategy meant to reduce stress and activate the parasympathetic nervous system (our rest-and-digest system). 34 Have an acupuncture treatment. 35 Go forest bathing (shinrin-yoku): visit a forest and breathe its air. 36 Listen to binaural beats. 37 Use a grounding mat, or go out into the garden barefoot. 38 Sit in a rocking chair; the soothing motion is similar to the movement in utero. 39 To make your cortisol fluctuate (which is what you want it to do), end your shower or bath with a minute (or three) under cold water.

This rich pork flavor, which lands on the tongue with a thump... It's Chinese Dongpo Pork! He seasoned pork belly with a blend of spices and let it marinate thoroughly... ... before finely dicing it and mixing it into the fried rice!" "What? Dongpo Pork prepared this fast?! No way! He didn't have nearly enough time to simmer the pork belly!" "Heh heh. Actually, there's a little trick to that. I simmered it in sparkling water instead of tap water. The carbon dioxide that gives sparkling water its carbonation helps break down the fibers in meat. Using this, you can tenderize a piece of meat in less than half the normal time!" "That isn't the only protein in this dish. I can taste the seafood from an Acqua Pazza too!" "And these green beans... it's the Indian dish Poriyal! Diced green beans and shredded coconut fried in oil with chilies and mustard seeds... it has a wonderfully spicy kick!" "He also used the distinctly French Mirepoix to gently accentuate the sweetness of the vegetables. So many different delicious flavors... ... all clashing and sparking in my mouth! But the biggest key to this dish, and the core of its amazing deliciousness... ... is the rice!" "Hmph. Well, of course it is. The dish is fried rice. If the rice isn't the centerpiece, it isn't a..." "I see. His dish is fried rice while simultaneously being something other than fried rice. A rice lightly fried in butter before being steamed in some variety of soup stock... In other words, it's actually closer to that famous staple from Turkish cuisine- a Pilaf! In fact, it's believed the word "pilaf" actually comes from the Turkish word pilav. To think he built the foundation of his dish on pilaf of all things!" "Heh heh heh! Yep, that's right! Man, I've learned so much since I started going to Totsuki." "Mm, I see! When you finished the dish, you didn't fry it in oil! That's why it still tastes so light, despite the large volume and variety of additional ingredients. I could easily tuck away this entire plate! Still... I'm surprised at how distinct each grain of rice is. If it was in fact steamed in stock, you'd think it'd be mushier." "Ooh, you've got a discerning tongue, sir! See, when I steamed the rice... ... I did it in a Donabe ceramic pot instead of a rice cooker!" Ah! No wonder! A Donabe warms slowly, but once it's hot, it can hold high temperatures for a long time! It heats the rice evenly, holding a steady temperature throughout the steaming process to steam off all excess water. To think he'd apply a technique for sticky rice to a pilaf instead! With Turkish pilaf as his cornerstone... ... he added super-savory Dongpo pork, a Chinese dish... ... whitefish and clams from an Italian Acqua Pazza... ... spicy Indian green bean and red chili Poriyal... ... and for the French component, Mirepoix and Oeuf Mayonnaise as a topping! *Ouef is the French word for "egg."* By combining those five dishes into one, he has created an extremely unique take on fried rice! " "Hold it! Wait one dang minute! After listening to your entire spiel... ... it sounds to me like all he did was mix a bunch of dishes together and call it a day! There's no way that mishmash of a dish could meet the lofty standards of the BLUE! It can't nearly be gourmet enough!" "Oh, but it is. For one, he steamed the pilaf in the broth from the Acqua Pazza... ... creating a solid foundation that ties together the savory elements of all the disparate ingredients! The spiciness of the Poriyal could have destabilized the entire flavor structure... ... but by balancing it out with the mellow body of butter and soy sauce, he turned the Poriyal's sharp bite into a pleasing tingle!

We’ve made health too complicated with our extensive lists of foods to avoid, complex percentages of fats-to-protein-to-carb ratios, elimination diets, calorie counting, even weighing our food—and despite all these rules, we’re not getting any better. It just doesn’t need to be this complicated. Diversity of plants. That’s it. That’s all you have to remember. Done. No more annoying food lists. If you follow this one rule, it will lead you to better health. And it will always be the truth no matter what happens: No matter what changes on this planet or in our lifestyles, this core tenet of better health will stay the same.

Insoluble fiber doesn’t dissolve in water and bangs against the walls of the intestines, causing damage that must be repaired. Research shows this process stimulates cellular regeneration and helps maintain intestinal health and function.3 Good sources of insoluble fiber include whole-grain foods like brown rice, barley, and wheat bran; beans; certain vegetables like peas, green beans, and cauliflower; and the skins of some fruits like plums, grapes, kiwis, and tomatoes.

Instant Chai With this mix, you can have a cup of chai in minutes. MAKES 12 SERVINGS PREPARATION TIME: 20 MINUTES 1 cup unsweetened instant tea 1 cup nonfat dry milk powder ½ cup xylitol 1 teaspoon vanilla 1 teaspoon ground ginger 1 teaspoon ground cinnamon ½ teaspoon ground cloves ½ teaspoon ground cardamom Combine all ingredients in a food processor or blender and process until you have a fine powder. Store in an airtight container. To serve, stir 2 heaping tablespoons into a cup of hot water. PER SERVING: 41 calories; trace fat (1.3% calories from fat); 2 g protein; 11 g carbohydrate; trace dietary fiber; 1 mg cholesterol; 31 mg sodium. Note Chai is an ancient spiced tea-milk beverage from India. Thai

A Wife of Noble Character 10[*]Who can find a virtuous and capable wife?        She is more precious than rubies. 11 Her husband can trust her,        and she will greatly enrich his life. 12 She brings him good, not harm,        all the days of her life. 13 She finds wool and flax        and busily spins it. 14 She is like a merchant’s ship,        bringing her food from afar. 15 She gets up before dawn to prepare breakfast for her household        and plan the day’s work for her servant girls. 16 She goes to inspect a field and buys it;        with her earnings she plants a vineyard. 17 She is energetic and strong,        a hard worker. 18 She makes sure her dealings are profitable;        her lamp burns late into the night. 19 Her hands are busy spinning thread,        her fingers twisting fiber. 20 She extends a helping hand to the poor        and opens her arms to the needy. 21 She has no fear of winter for her household,        for everyone has warm[*] clothes. 22 She makes her own bedspreads.        She dresses in fine linen and purple gowns. 23 Her husband is well known at the city gates,        where he sits with the other civic leaders. 24 She makes belted linen garments        and sashes to sell to the merchants. 25 She is clothed with strength and dignity,        and she laughs without fear of the future. 26 When she speaks, her words are wise,        and she gives instructions with kindness. 27 She carefully watches everything in her household        and suffers nothing from laziness. 28 Her children stand and bless her.        Her husband praises her: 29 “There are many virtuous and capable women in the world,        but you surpass them all!” 30 Charm is deceptive, and beauty does not last;        but a woman who fears the LORD will be greatly praised. 31 Reward her for all she has done.        Let her deeds publicly declare her praise. Ecclesiastes 1   2   3   4   5   6   7   8   9   10   11   12

[I]t is interesting to note how sharply our prevailing attitudes distinguish between our honoring the “art” of selective breeding and our deep suspicion and disapproval of the “technology” of gene-splicing. Let’s hear it for art, but not for technology, we say, forgetting that the words share a common ancestor, techné, the Greek word for art, skill, or craft in any work. We retreat in horror from genetically engineered tomatoes, and turn up our noses at “artificial” fibers in our clothing, while extolling such “organic” and “natural” products as whole grain flour or cotton and wool, forgetting that grains and cotton plants and sheep are themselves products of human technology, of skillful hybridization and rearing techniques. He who would clothe himself in fibers unimproved by technology and live on food from nondomesticated sources is going to be cold and hungry indeed.

Eat fermented foods regularly to introduce probiotics into your diet, such as yogurt, kefir, sauerkraut, kimchi, kombucha, and naturally-fermented “pickled” vegetables. Ensure fermented vegetables are raw or unpasteurized (and from a reputable source); cooked or pasteurized products no longer contain live cultures. ●      Eat foods rich in prebiotic fiber, which serves as food for the probiotics in your gut, such as vegetables (especially locally-grown cruciferous vegetables like cabbage, kale, and Brussels sprouts), fruit (especially berries and slightly under-ripe bananas), nuts, seeds (especially chia seeds), and legumes.[240] ●      Include bone broth and slow-cooked meat in your diet regularly. The gelatin these foods contain helps maintain a healthy gut lining and thus improves your resilience to foodborne pathogens.

Protein, fiber, carbohydrates. And caffeine. All the essential food groups, except nicotine,

French toast, maple syrup, coffee. Protein, fiber, carbohydrates. And caffeine. All the essential food groups, except nicotine,

One emergent principle might be that deleterious elements should be concentrated. Concentrating people in cities is good. Concentrating energy waste products like nuclear spent fuel in casks is an improvement over distributing the greenhouse gases from spent coal and oil in the atmosphere. Concentrating our sources of food and fiber into high-yield agriculture, tree plantations, and mariculture frees up more wildland and wild ocean to carry out their expert Gaian tasks.

We’re talking about cellulose plant fiber, especially the parts of raw vegetables and fruits that your body can’t easily digest. This stuff—also known as prebiotics—is gold for your microbiome. It’s the material that serves as food for good gut bacteria. It’s pretty simple to get plenty of prebiotics: Eat the parts of vegetables you normally toss out: the end of carrots, the stump of the lettuce head, the stemmed tips of green beans. This is cellulose fiber (aka insoluble fiber). It gets down to the large intestine undigested, where the good bacteria is waiting to feast.

As I’ve discussed, prebiotics are the food components that feed and nourish the good bacteria in the gut, like fiber and resistant starch.

To help slow this aging pathway, on a daily basis, consider: reducing dietary and endogenous exposure to inflammatory AGEs (see the Glycation chapter) reducing senescent cell SASP inflammation (see the Cellular Senescence chapter) boosting autophagy to help clear out inflammatory cellular debris (see the Autophagy chapter) applying an emollient skin lotion avoiding pro-inflammatory food components, such as saturated fat, endotoxins, Neu5Gc, and sodium, by minimizing intake of meat, dairy, tropical oils, and salt (one lousy breakfast could double your C-reactive protein levels within four hours before it’s even lunch time1333) eating foods shown to be anti-inflammatory, such as legumes, berries, greens, sodium-free tomato juice or tomato paste, oats, flaxseeds, turmeric, ginger, garlic, cinnamon, cocoa powder, dill, green and chamomile teas, and other fiber-, anthocyanin-, and salicylic acid–rich foods mTOR

Not even 3 percent of Americans meet the recommended minimum daily intake of fiber, meaning Americans are not eating enough whole plant foods, the only place fiber is found in abundance.

The microbiomes of those eating fiber-depleted processed foods, such as soda and refined grain products, clustered with those eating more animal foods.7515 So a junk-food vegan may not be doing their good bugs many favors.

We know that fiber is only found in plants by definition,7522 with typically little found in processed foods and none at all in any animal foods. Since fruits and vegetables are mostly water, the fiber-rich superstars of the plant kingdom are the whole grains and legumes.7523 A cup of fruit may only have about 3 g of dietary fiber and a cup of vegetables 5 g, but a cup of beans or a cup of intact whole grains, like barley groats, may have 15 g.

Unlike whole foods, like brown rice or whole-grain barley, fiber supplements don’t seem to work to improve the richness of the microbiome.

Because their diet was so packed with whole plant foods, rural Africans were among the only known populations ever recorded eating more than 100 g of fiber a day, which is the amount that is considered normal for our species.

FACT 1. Populations that eat a so-called Western diet—generally defined as a diet consisting of lots of processed foods and meat, lots of added fat and sugar, lots of refined grains, lots of everything except vegetables, fruits, and whole grains—invariably suffer from high rates of the so-called Western diseases: obesity, type 2 diabetes, cardiovascular disease, and cancer. Virtually all of the obesity and type 2 diabetes, 80 percent of the cardiovascular disease, and more than a third of all cancers can be linked to this diet. Four of the top ten killers in America are chronic diseases linked to this diet. The arguments in nutritional science are not about this well-established link; rather, they are all about identifying the culprit nutrient in the Western diet that might be responsible for chronic diseases. Is it the saturated fat or the refined carbohydrates or the lack of fiber or the transfats or omega-6 fatty acids—or what?

The end product of all that evolution is that we are big-brained, moderately fat bipeds who reproduce relatively rapidly but take a long time to mature. We are also adapted to be physically active endurance athletes who regularly walk and run long distances and who frequently climb, dig, and carry things. We evolved to eat a diverse diet that includes fruits, tubers, wild game, seeds, nuts, and other foods that tend to be low in sugar, simple carbohydrates, and salt but high in protein, complex carbohydrates, fiber, and vitamins. Humans are also marvelously adapted to make and use tools, to communicate effectively, to cooperate intensively, to innovate, and to use culture to cope with a wide range of challenges. These extraordinary cultural capacities enabled Homo sapiens to spread rapidly across the planet and then, paradoxically, cease being hunter-gatherers.

Herman Pontzer, an evolutionary anthropologist at Duke, studies health among hunter-gatherer societies whose lifestyles are similar to those of our ancestors. He found that they generally exhibit excellent health in spite of following a wide range of diets. It doesn't matter if they get 80% of their calories from carbohydrates, or from animal fat, or from nuts and berries - almost all eat more fiber than the average American, but that is about the only difference. (This takes the wind out of the paleo diet.) Interestingly, they don't shun sugar, consuming it in the form of honey. Notably they don't have access to processed foods of or deep-fried foods.

the Mayo Clinic explains, “Studies show that a lifelong diet rich in soy foods reduces the risk of breast cancer in women . . . Soy contains protein, isoflavones and fiber, all of which provide health benefits.”17 Even women who have breast cancer can benefit from eating more soy. After following tens of thousands of breast cancer patients, a study in the journal Cancer found that women with breast cancer who ate the most soy lived significantly longer.18 That’s great news for soul-food lovers; some of the best southern-inspired plant-based recipes feature delicious soy foods like tofu and edamame.

Then there are two new twists. First, it appears that one autoimmune disease, called ankylosing spondylitis, produces antibodies to a gut bacterium called Klebsiella pneumoniae. Conversely, a different autoimmune disease called rheumatoid arthritis produces antibodies to a second gut bacterium called Proteus mirabilis. Now, this might not seem that earth-shattering, but recent work has shown that the refined carbohydrates in processed food feed those two bacteria in particular, and that carbohydrate restriction improves both of these diseases. Indeed, a low-sugar, high-fiber Mediterranean diet has been shown to be efficacious at prevention and treatment of rheumatoid arthritis. Furthermore, introduction of fiber to the diet appears to improve asthma (frequently an autoimmune disease), likely by improving gut function and reducing inflammation.

On the other end of the spectrum are high-glycemic carbs, possessing a high dose of sugar, likely refined sugar at that, and little to no fiber. These foods, sometimes labeled “bad” carbs, trigger spikes in blood sugar levels, making it hard for your body’s insulin to metabolize so much quick sugar at once. Over time, this exhausts your pancreas, causing insulin resistance. Insulin resistance inflames your body and its systems, posing a risk factor for metabolic disorders, diabetes, and heart disease. It can also harm estrogen production, the last thing anyone needs. Great examples of high-glycemic carbs aren’t just the obvious ones like packaged treats, sugary cookies, commercial pastries, and candies.

To help boost this anti-aging pathway, on a daily basis, consider: following the recommendations in the Inflammation and Oxidation chapters eating a high-fiber diet centered around whole plant foods choosing to drink tea or coffee over soda or milk eating cruciferous vegetables supplementing with 800 to 2,000 IU of vitamin D3 a day if your vitamin D blood level is under 20 ng/mL (50 nmol/L)

Lessons from Continuous Glucose Monitoring In the years that I have used CGM, I have gleaned the following insights—some of which may seem obvious, but the power of confirmation cannot be ignored: Not all carbs are created equal. The more refined the carb (think dinner roll, potato chips), the faster and higher the glucose spike. Less processed carbohydrates and those with more fiber, on the other hand, blunt the glucose impact. I try to eat more than fifty grams of fiber per day. Rice and oatmeal are surprisingly glycemic (meaning they cause a sharp rise in glucose levels), despite not being particularly refined; more surprising is that brown rice is only slightly less glycemic than long-grain white rice. Fructose does not get measured by CGM, but because fructose is almost always consumed in combination with glucose, fructose-heavy foods will still likely cause blood-glucose spikes. Timing, duration, and intensity of exercise matter a lot. In general, aerobic exercise seems most efficacious at removing glucose from circulation, while high-intensity exercise and strength training tend to increase glucose transiently, because the liver is sending more glucose into the circulation to fuel the muscles. Don’t be alarmed by glucose spikes when you are exercising. A good versus bad night of sleep makes a world of difference in terms of glucose control. All things equal, it appears that sleeping just five to six hours (versus eight hours) accounts for about a 10 to 20 mg/dL (that’s a lot!) jump in peak glucose response, and about 5 to 10 mg/dL in overall levels. Stress, presumably, via cortisol and other stress hormones, has a surprising impact on blood glucose, even while one is fasting or restricting carbohydrates. It’s difficult to quantify, but the effect is most visible during sleep or periods long after meals. Nonstarchy veggies such as spinach or broccoli have virtually no impact on blood sugar. Have at them. Foods high in protein and fat (e.g., eggs, beef short ribs) have virtually no effect on blood sugar (assuming the short ribs are not coated in sweet sauce), but large amounts of lean protein (e.g., chicken breast) will elevate glucose slightly. Protein shakes, especially if low in fat, have a more pronounced effect (particularly if they contain sugar, obviously). Stacking the above insights—in both directions, positive or negative—is very powerful. So if you’re stressed out, sleeping poorly, and unable to make time to exercise, be as careful as possible with what you eat. Perhaps the most important insight of them all? Simply tracking my glucose has a positive impact on my eating behavior. I’ve come to appreciate the fact that CGM creates its own Hawthorne effect, a phenomenon where study subjects change their behavior because they are being observed. It makes me think twice when I see the bag of chocolate-covered raisins in the pantry, or anything else that might raise my blood glucose levels.

The following are all foods you should feel welcome to eat freely (unless, of course, you know they bother your stomach): Alliums (Onions, Leeks, Garlic, Scallions): This category of foods, in particular, is an excellent source of prebiotics and can be extremely nourishing to our bugs. If you thought certain foods were lacking in flavor, try sautéing what you think of as that “boring” vegetable or tofu with any member of this family and witness the makeover. Good-quality olive oil, sesame oil, or coconut oil can all help with the transformation of taste. *Beans, Legumes, and Pulses: This family of foods is one of the easiest ways to get a high amount of fiber in a small amount of food. You know how beans make some folks a little gassy? That’s a by-product of our bacterial buddies chowing down on that chili you just consumed for dinner. Don’t get stuck in a bean rut. Seek out your bean aisle or peruse the bulk bin at your local grocery store and see if you can try for three different types of beans each week. Great northern, anyone? Brightly Colored Fruits and Vegetables: Not only do these gems provide fiber, but they are also filled with polyphenols that increase diversity in the gut and offer anti-inflammatory compounds that are essential for disease prevention and healing. Please note that white and brown are colors in this category—hello, cauliflower, daikon radish, and mushrooms! Good fungi are particularly anti-inflammatory, rich in beta-glucans, and a good source of the immune-supportive vitamin D. Remember that variety is key here. Just because broccoli gets a special place in the world of superfoods doesn’t mean that you should eat only broccoli. Branch out: How about trying bok choy, napa cabbage, or an orange pepper? Include a spectrum of color on your plate and make sure that some of these vegetables are periodically eaten raw or lightly steamed, which may have greater benefits to your microbiome. Herbs and Spices: Not only incredibly rich in those anti-inflammatory polyphenols, this category of foods also has natural digestive-aid properties that can help improve the digestibility of certain foods like beans. They can also stimulate the production of bile, an essential part of our body’s mode of breaking down fat. Plus, they add pizzazz to any meal. Nuts, Seeds, and Their Respective Butters: This family of foods provides fiber, and it is also a good source of healthy and anti-inflammatory fats that help keep the digestive tract balanced and nourished. It’s time to step out of that almond rut and seek out new nutty experiences. Walnuts have been shown to confer excellent benefits on the microbiome because of their high omega-3 and polyphenol content. And if you haven’t tasted a buttery hemp seed, also rich in omega-3s and fantastic atop oatmeal, here’s your opportunity. Starchy Vegetables: These hearty vegetables are a great source of fiber and beneficial plant chemicals. When slightly cooled, they are also a source of something called resistant starch, which feeds the bacteria and enables them to create those fantabulous short-chain fatty acids. These include foods like potatoes, winter squash, and root vegetables like parsnips, beets, and rutabaga. When was the last time you munched on rutabaga? This might be your chance! Teas: This can be green, white, or black tea, all of which contain healthy anti-inflammatory compounds that are beneficial for our microbes and overall gut health. It can also be herbal tea, which is an easy way to add overall health-supportive nutrients to our diet without a lot of additional burden on our digestive system. Unprocessed Whole Grains: These are wonderful complex carbohydrates (meaning fiber-filled), which both nourish those gut bugs and have numerous vitamins and minerals that support our health. Branch out and try some new ones like millet, buckwheat, and amaranth. FOODS TO EAT IN MODERATION

If there is one type of food that I would eliminate from everyone's diet if I could, it would be fructose-sweetened drinks, including both sodas and fruit juices, which deliver too much fructose, too quickly, to a gut and liver that much prefer to process fructose slowly. Just eat fruit and let nature provide the right amount of fiber and water.

On the other hand, intact fiber—found in Real Food—has many benefits, and not just short-chain fatty acids (SCFAs). In the processed food industry, the germ of the grain (the nucleic acids, flavonoids, polyphenols) is removed along with the fiber because they can go rancid (see Chapter 19). Protecting the liver means maintaining the fiber and keeping the germ intact as well. Two simple precepts—protect the liver, feed the gut. Real Food (low-sugar, high-fiber) does both. Processed food (high-sugar, low-fiber) does neither. Processed food is the primary suspect in our current health and healthcare debacle, because it doesn’t improve our eight subcellular pathologies, our three nutrient-sensing enzymes, and our two physiologic precepts.

The exhortation in Galatians 5:1 to “Stand fast therefore in the liberty wherewith Christ hath made us free, and be not entangled again with the yoke of bondage” concerns liberty of conscience, and not merely liberty to eat non-kosher foods or wear clothing woven from mixed fibers. Jesus did not shed his blood just to make it acceptable for a Christian to eat shrimp and bacon—to be freed from laws that we have labeled ceremonial. Paul is writing about true liberty of conscience that enables Christians to come boldly to the throne of grace—a privilege an Old Covenant believer did not have as long as the veil stood in place. It is a liberty that we must protect against all infringements.

This body was shaped by the need to find food, build shelter, and weave fiber into baskets and clothing. It didn’t evolve for keyboards, electric lights, or whizzing automobiles.

For optimum health and menopausal benefits, you should be aiming for at least 25 grams of fiber from plant foods every day.

Why I buy organic whenever possible By definition, if a food is certified organic it is not genetically modified and was not sprayed by glyphosate. I don’t think this is the only reason to buy organic produce, however. I view it as an investment in my health, our family’s health, and the health of our planet. The chemicals being used in modern agriculture aren’t affecting only us; they’re affecting the health of our soil. If you don’t have healthy soil, you can’t have nutritious food. Human health starts in the dirt. We need to protect this precious commodity. When you spend your money, you are placing your vote in a way. You are empowering an industry. I, for one, choose to empower our organic farmers and regenerative agriculture. They are healers just as our doctors are. Only with them can we enrich our soil, increase biodiversity, and heal ecosystems large (our planet) and small (your gut). Let’s rally behind them and give them the support they deserve.

For example, two commonly used emulsifiers—carboxymethylcellulose and polysorbate 80—reduce microbial diversity, induce inflammation, and promote obesity and colitis in mice. Titanium dioxide (TiO) nanoparticles, found in more than nine hundred food products, worsen intestinal inflammation. Additives such as these were snuck into our diet through the “Generally Recognized As Safe” loophole. They were GRASed into our diet. Yes, GRAS needs to be used as a verb because that’s the only way to adequately describe the careless acceptance of chemicals into our food supply by our regulatory agencies.

Got Milk? For the record, you shouldn’t. I am not advocating for training your gut to handle lactose. We learned about the effect of animal protein and saturated fat on the gut in Chapter 2—less SCFA-producing bacteria, more inflammatory bacteria, increased TMAO production, increased intestinal permeability, and increases in bacterial endotoxin. As we’ve done in the past, when we examine the whole food rather than a sum of its parts, we find that dairy products have been associated with prostate cancer and Parkinson’s disease. Also the link to bone health turns out to be a myth—a prospective study of ninety-six thousand people over twenty-two years showed that milk consumption during teenage years did not protect against hip fracture later in life. In fact, men who drank more milk as a teenager actually had increased risk of hip fracture in the study. In a study of women in Sweden, high milk intake was associated with increased risk of bone fracture, heart disease, cancer, and premature death. One of the first things I do with my patients who have gas, bloating, or diarrhea is to eliminate dairy. You would not believe how many of them are cured just by doing this. Sorry, but milk doesn’t do a body good. The irony is that lactose, which has been vilified through the years as evil, is probably the most redeeming thing about dairy because lactose is actually a prebiotic and can have a beneficial effect on the gut microbiota.

A closer look at inflammatory foods in the gut Studies keep showing that the complex carbohydrates you’ll find in whole fruits, veggies, legumes, and whole grains are anything but inflammatory. They’re actually anti-inflammatory. But we rely on our gut microbiome to process them, and if there’s damage to the gut then it’s also impaired in carbohydrate processing, which leads to digestive distress. That’s not inflammation, that’s just sloppy processing. It doesn’t hurt you beyond the acute symptoms. But what does hurt you is the effect that you see from animal product consumption—less SCFA-producing good bacteria, more inflammatory bacteria, increased intestinal permeability, release of bacterial endotoxin, creation of carcinogenic secondary bile salts/polycyclic aromatic hydrocarbons/N-nitroso compounds/heterocyclic aromatic amines, and vascular disease-fueling TMAO. Yes, it is easier for our body to digest and process meat. We don’t rely on our microbiome as much for that. So you may not feel any discomfort, but keep in mind what’s happening inside you. Silent but deadly.

How to be gluten-free and still nurture your gut So what’s a sensible approach to gluten consumption? Well if you absolutely need to be gluten-free, then I would recommend paying special attention to your whole-grain intake. Since wheat is the dominant form of whole grain in the United States, you need to make sure that you’re adequately supporting your gut microbiome. Thankfully, there are some delicious gluten-free whole grains available for you to routinely consume: quinoa, buckwheat, millet, sorghum, oats, and brown rice. Get them into your belly! On the flip side, if gluten is a part of your diet, which it should be for most of you, I’m not encouraging you to go eat more processed foods. Most gluten-containing foods are processed foods. What I encourage you to eat is more unprocessed or minimally processed wheat, barley, and rye. Look for whole-grain products, like whole-grain bread and pasta when they are called for. But remember not to overdo it. Moderation is just fine.

So is that all there is to the food dose? Just counting the carbs and applying the I:C ratio? Unfortunately, no. As described in Chapter 4, fiber should be deducted from the total carb counts, and dietary protein can also contribute to a rise in the blood sugar level—particularly when there is little to no carbohydrate in a meal. When this occurs, some of the protein from your food will be converted to glucose. When having meals with very little carbohydrate, assume that 50 percent of the protein will be converted to glucose, and dose for this amount as if it were carbohydrate

So is that all there is to the food dose? Just counting the carbs and applying the I:C ratio? Unfortunately, no. As described in Chapter 4, fiber should be deducted from the total carb counts, and dietary protein can also contribute to a rise in the blood sugar level—particularly when there is little to no carbohydrate in a meal. When this occurs, some of the protein from your food will be converted to glucose. When having meals with very little carbohydrate, assume that 50 percent of the protein will be converted to glucose, and dose for this amount as if it were carbohydrate.

What about fermented dairy? Why no love for kefir, yogurt, and other fermented dairy products? Let’s look more closely at these foods. As we know, fermentation transforms our food and in many cases makes it easier to digest. This is particularly true with dairy products, where fermentation will remove most lactose. In fact, most hard cheeses, kefir, and yogurt are generally well tolerated by lactose-intolerant individuals. There are also some studies suggesting that kefir, yogurt, and other fermented dairy products may have health benefits. However, these studies were largely fraught with methodological limitations or were overtly paid for by the dairy industry. So what are we supposed to make of corporate-sponsored research that is essentially a form of marketing and only being published because it makes the food look good and the conclusions are carefully guarded to protect the product? From my perspective, why take any risk when you can find delicious fermented nondairy yogurt and kefir? In particular, I love a coconut milk kefir that’s available in Canada. No matter what you choose, make sure to pay attention to the sugar content, which is one of the big issues with all commercial products of this sort. Also, it should be noted that water kefir has absolutely nothing to do with milk and is much more similar to kombucha.

The thing about processed foods is that you’re starting with something that’s healthy in its natural state, and you are modifying it. As you progressively change that food, it becomes less and less nutritionally valuable. At some point, the food that started healthy becomes poison. If you go back one hundred years, this simply wasn’t a part of our diet. Take a moment to think about that: the sheer volume of man-made chemicals we’re putting into our bodies, and the unrealistic expectation that our microbiota will be able to process and eliminate them without any damage. It’s a shock that we don’t drop dead from this stuff and a total testament to the adaptability of our microbiome, even if this is likely contributing to mass bacterial extinction. It comes as no surprise that every 10 percent increase in consumption of ultra-processed foods is associated with more than a 10 percent increased risk of developing cancer and a 14 percent risk of early death. So what happens when you hit American levels of consumption—50 or 60 percent? I don’t think that every food additive is harmful in the long term, but we don’t know and likely will never know. There’s only one foolproof way to protect yourself from the potential poisons in our diet—get rid of them!

The main evolutionary explanation for the obesity epidemic is obvious; the mechanism that regulate body weight are poorly suited for our modern environments. Taking your body into a modern grocery store is like taking your computed into the summer sun. The environment is outside the range that the control mechanisms can cope with. Our environment is so different from the one we evolved in that it’s remarkable that anyone eats normally. Our hunter-gatherer ancestors walked miles each day gathering food and hunting game, eager to satisfy hunger with whatever they could find. The food they found was mainly high-fiber fruits and vegetables and lean fish and meat. That was only a few thousand years ago, less for many populations.

Saad Jalal Toronto Canada - The Science of Healthy Eating Healthy eating is not just a trend; it's a science that holds the key to a longer, more vibrant life. The choices we make when it comes to food have a profound impact on our overall well-being, from our physical health to our mental clarity. Understanding the science behind healthy eating empowers us to make informed choices and lead healthier lives. At its core, healthy eating is about nourishing our bodies with the right balance of nutrients. This means consuming a variety of foods rich in vitamins, minerals, fiber, proteins, and healthy fats. The science shows that such a diet can: Saad Jalal Promote Physical Health: Nutrient-dense foods provide essential vitamins and minerals that support bodily functions. They can help prevent chronic diseases like heart disease, diabetes, and certain cancers. Boost Mental Health: A well-balanced diet can positively impact mood and cognitive function. Nutrients like omega-3 fatty acids and antioxidants found in certain foods have been linked to improved mental well-being. Sustain Energy: Healthy eating provides a steady supply of energy throughout the day, avoiding energy crashes and fatigue. Saad Jalal Toronto Canada said Complex carbohydrates, lean proteins, and healthy fats are key players in this process. Support Digestive Health: Foods rich in fiber promote healthy digestion and regular bowel movements. They maintain gut health and contribute to a strong immune system. Maintain Healthy Weight: Portion control and balanced nutrition are fundamental to weight management. Eating mindfully and recognizing hunger cues can help control calorie intake. The science of healthy eating is an evolving field, continually revealing new insights into the connection between diet and well-being. By staying informed and making conscientious choices, we can harness this knowledge to lead healthier, happier lives. So, let's embrace the science of healthy eating and make every meal a step towards a brighter, healthier future.

Dr Saurabh Patel-Best Piles Doctor in Ahmedabad Piles are the swollen and enlarged viens that form inside and outside of the anus and rectum. This can make person uncomfortable and cause lot’s of pain and also cause rectum bleeding. They are common and affect people of all the age. Piles can be of different sizes. If you have any problem related to the piles then you can consult the doctor Dr. Saurabh Patel who is the Best Piles Doctor in Ahmedabad. Causes of Piles: People who are at risk of getting piles: 1. Who are more overweight/obese. 2. Pregnant Women 3. People don’t eat fiber rich diet. 4. Have chronic constipation or diarrhea. 5. People lift objects which are very heavy. 6. Strain while having bowel movements. Symptoms of Piles: 1) When you poo there is right red blood. 2) An itchy anus. 3) You still feel like going to the Poo after going to the toilet. 4) When you wipe the bottom portion then there is mucus in your underwear or toilet paper. 5) Pain and Lumps around your anus. Prevention: 1) Eat fiber rich food and keep yourself hydrated to make it easier for the stool to pass. 2) Avoid Straining when you pass the stool. 3) You should avoid lifting the heavy objects as it can cause the risk of developing the piles. 4) You should maintain the proper weight. 5) You should exercise regularly which can help you to keep yourself active and helps you to reduce the risk of developing the piles. Piles Diagnosis: First the doctor will examine you and ask the symptoms if you have of Piles. They insert the fingers with gloves into the anus to feel the rectum and if there is any lumps present there. The Physician may also recommend patient to get the blood test done if you are suffering from anaemia. Piles Treatment: At Home: 1) Eat fiber rich foods like fruit, vegetables, and grains. 2) Drink more water and don’t strain the bowl movement. 3) Apply ice packs which can help to ease the pain and the swelling. Surgical Treatment: If you have larger piles or if the treatment have not helped then then you have to go for the surgery. Your doctor will: 1) Inject chemicals into the piles which will shrink it. 2) Use a laser to seal off the vessels that provide blood to the hemorrhoid. 3) Place a tiny rubber band around it to block its blood supply. 4) Use a staple to cut off its blood flow.

Fiber has three superpowers: First, it reduces the action of alpha-amylase, the enzyme that breaks starch down into glucose molecules. Second, it slows down gastric emptying: when fiber is present, food trickles from sink to pipe more slowly. Finally, it creates a viscous mesh in the small intestine; this mesh makes it harder for glucose to make it through to the bloodstream. Through these mechanisms, fiber slows down the breakdown and absorption of any glucose that lands in the sink after it; the result is that fiber flattens our glucose curves.

But a study of the Hadza, for example, found that they eat more than 600 foods, 70 percent of them unprocessed, fiber-filled plants.

nutrition information on a food label, subtract the fiber grams from the total carbohydrate. For example, a high-fiber cereal that contains 8 g of fiber and 31 g of total carbohydrate should be counted as 23 g of carb (31 minus 8).

Should you be eating soy? There’s been some debate about soy due to the perception of its carrying estrogen, but I want you to understand that phytoestrogens aren’t estrogen, nor do they act like human estrogen. Instead, phytoestrogens are isoflavones, one of the unique phytochemicals in soy beans. There are actually three soy isoflavones: genistein, daidzein, and glycitein. They have a number of health benefits, including: lowering cholesterol, strengthening bones, treating menopausal symptoms, lowering risk of coronary heart disease, and reducing risk of prostate/colon/breast/ovarian cancers. Want even more good news about soy? There are certain gut bacteria that can convert soy isoflavones into an even more beneficial compound called equol. This is like a supercharged isoflavone, giving you even more cardiovascular, bone, and menopausal health benefits. Unfortunately, you need to have the bacteria in order to do this. Equol can be produced by 50 to 60 percent of Asian people but just 30 percent of Westerners. For what it’s worth, diets high in carbohydrates (really meaning fiber) and low in saturated fat are associated with equol production, while antibiotics appear to hinder it. I recommend consuming only non-GMO and organic soy in its whole-foods forms: edamame, tofu, miso, tempeh, tamari, and unsweetened soy milk. Model your soy consumption after the way they do it in Asia. For some delicious ways to consume soy, check out the recipes in Chapter 10.

For example, 1,000 calories of protein create 700 “calories in,” and 1,000 calories of fiber are around 500 net calories, whereas 1,000 calories of carbs or fats will be much closer to 1,000. These differences can create a huge calorie deficit over time. Because protein and fiber have the highest TEF, and high-protein foods and fiber tend to be satiating, most diets are high in protein and fiber.

Dietary Changes to Improve the 2:16 Ratio There are great foods that can help improve the conversion of estrogen into good metabolites and away from the bad ones. These foods include insoluble dietary fibers, such as lignin found in green beans, peas, carrots, seeds, and Brazil nuts. The reason that dietary fiber, especially lignin, is so beneficial is that it can bind harmful estrogens in the digestive tract, so they can be excreted in the feces instead of being reabsorbed. Dietary fiber also improves the composition of intestinal bacteria so that harmful estrogen metabolites can be excreted from the body. It also decreases the conversion of testosterone into estrogens, maintaining a healthy testosterone level. Sugar and simple carbohydrates cause unfriendly flora to grow in the gastrointestinal tract and disrupt estrogen metabolism. These foods also raise blood sugar and insulin levels, resulting in adverse influences in sex hormone balance. Too many simple carbohydrates have been associated with postmenopausal breast cancer risk among overweight women and women with a large waist

They are complex carbohydrates; fiber is the indigestible part of plant foods. Most grains are similar, being made up of endosperm, the outer layer, a source of soluble fiber, B vitamins, carbohydrates, and protein; bran, the largest part of the grain but not by weight, a source of B vitamins, trace minerals, and insoluble fiber; and germ, the sprouting section of the seed.Δ

Ready-to-eat cereal may contain a mixture of wheat, rice, or corn (or all of these). Dry cereals may contain a sweetening agent, salt, flavorings, coloring agents, antioxidants, preservatives, and additional fiber. Most cereals are fortified with vitamins and minerals; some meet 100 percent of the minimum daily requirement. Dry cereal may be shredded, flaked, puffed, or granular. Dry cereal may also have nuts, fruits, marshmallows, or other foods added. A specification could read as follows: Individual boxes, fortified low-fat bran flakes with added sweet raisins, with 100 percent daily value of 11 various vitamins and minerals.Δ

See my website, ffactor.com, for specific suitable cracker brands and other Miracle Carb-approved foods.