Tag: beneficial

Fasting

Years ago, we caught a pledge week show on PBS about fasting. It was really interesting and surprising — not eating is healthy? Quite a paradigm shift from our day-to-day habits and culture.

My husband bought the book related to that program, read up, and eventually did a 3-day fast. He really liked how it made him feel better, sharpening his mind and jump-starting weight loss.

Fasting came back to mind when I got diagnosed. My husband and my best friend were immediately suggesting it, too.

Between my first meeting with my cancer hematologist and my second meeting, I greatly changed my diet and also did 3 fasts: one after the holidays, one for a colonoscopy, and one when my husband had his colonoscopy.

Looking at my bloodwork from those 2 appointments, there WAS a decrease in my markers. Plus, I felt better and had more energy.

Here is a great introduction to the power of fasting with Dr. Pradip Jamnadas.

This book is amazing as well. Both are long but worth it.

Since then, I’ve learned a ton about fasting, intermittent fasting, meal timing, nutrition, and metabolic health. And it’s exciting to see fasting being talked about by some very cutting-edge researchers and physicians.

Fridge Oats

So I’m not eating Cheerios anymore, or really anything from the cereal aisle (if we’re being truthful, it’s more of a candy aisle).

But I still like oats! If you can find an organic source, here’s a tasty and quick breakfast recipe — and it is loaded with fiber, aka post-biotics.

These Woodstock Oats are great. Yuka gives them an excellent rating, 100 out of 100.

So I fill up a little jar about 50% full of the oats, then add a heaping spoonful (each) of milled flax seeds, hemp seeds, and chia seeds. These are all organic, purchased at either Trader Joe’s or Aldi.

Add a couple sprinkles of cinnamon if you like, then stir everything up. Add the milk of your choice and stir again.

If you want to add honey or maple syrup, add it after you stir, and don’t stir any more because it will get sticky and your spoon will get coated. Just put it on top.

Pop on the lid and put it in the fridge. Let it soak overnight or at least for a few hours.

When you’re ready to eat, add some chopped apples, raspberries, or blueberries. You’ll probably also want to add a little more milk as the oats really soak it up!

Pro tip: Check your teeth after eating, because these seeds get stuck everywhere, and you may look a little crazy 🤪 after eating!

Bon Appétit!

Sulforaphane

Isn’t it beautiful? Look at those Fibonacci swirls! 🤩

Sulforaphane is a phytonutrient compound found in cruciferous vegetables. Regular consumption is connected with an overall lower risk of cancer, and many studies show that it fights active cancer, too.

Here’s a quick list of cruciferous veggies:

  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Bok choy
  • Kale
  • Radish
  • Romanesco broccoli, pictured above
  • Watercress
  • Wasabi

The food that has the most sulforaphane is actually the broccoli SPROUT, which are  delicious in a salad. The sprouts can have 10 to 100 times the amount of sulforaphane than the mature vegetable.

I’ve definitely upped my intake this year, and I’m regularly eating sprouts & microgreens now.

Here are some interesting videos if you want to learn more. Dr. Eric Berg below points out that it has been studied a lot, more than 35 times.

In the video below, Dr. Moss shares that this research is very controversial, because most  chemotherapy drugs do not kill cancer stem cells, but this common, inexpensive vegetable DOES.

Learn more about these veggies: https://www.gardeningknowhow.com/edible/vegetables/vgen/cruciferous-vegetables.htm

Fiber & Post-Biotics

Ok, we all know fiber is supposed to be good for us, but what is it really, and what does it do that’s so beneficial?

What It Is

First off, fiber is a material from plants that WE can’t fully digest, but our microbiome buddies CAN. They love it. It feeds them and makes them feel good, which in turn makes US feel good.

Fiber is actually a form of carbohydrate, but it doesn’t convert to glucose in our bloodstream like other carbs.

Our microbiome buddies actually ferment the fiber to break it down. Then they send out beneficial by-products (called post-biotic short chain fatty acids) into our bloodstream, which do great stuff such as:

● Reduce inflammation

● Regulate metabolism

● Regulate mitochondria

● Improve insulin & glucose levels

● Regulate hunger & appetite

● Protect and repair the lining of the gut, which allows the gut to better protect itself from toxins.

Where to Get It

Ok, I want it! I’m convinced! How do I get it?

I’ve learned a lot from Dr. Casey Means, through watching her interviews on YouTube, reading her book Good Energy, and taking her online class called “Eating For Good Energy and Healthy Metabolism.”

She recommends doubling the paltry USDA guideline of 25 to 30 grams per day. To be healthy, shoot for 50 to 60 grams of fiber daily.

Here are the sources she recommends:

  • Chia seeds
  • Basil seeds
  • Flax seeds
  • Beans, lupini in particular
  • Nuts, tiger nuts and pistachios in particular
  • Artichokes
  • Avocados
  • Raspberries

Here are a few others:

  • Organic oats (please don’t eat the non-organic oats as they are drenched in glyphosate)
  • Broccoli
  • Beets
  • Carrots
  • Kale and other leafy dark greens

To Sum it Up

So, when you eat fermented foods (probiotics) you are actually bringing in new, good bacteria. New microbiome buddies.

When you eat fiber, you are feeding your microbiome buddies, and they ferment that fiber inside you to create post-biotics.

Interesting Fact

Dr. Means also points out that our microbiome creates our neurotransmitters. Did you know that schizophrenia and depression can be diagnosed by analyzing a person’s microbiome? Huh!