Category Archives: Health
Soil and Gut Connections
This is a hypothesis as to how the mechanisms in the soil and gut are similar and what I can learn from each.
As a gardener for over 30 years, I have seen the shift from gardeners taming their dirt and garden with the use of tillers, fertilizers, mono-culture, insecticides, fungicides and herbicides. The philosophy used to be, “I have to manage the dirt to get a good crop. ”
There is a shift today to a more natural way of gardening. If you go into a forest or natural area, no people are needed to manage the land. Mother Nature is in charge and seems to do a fine job without any need for human intervention. She creates her own nutrients from the soil, fungi, bacteria and other living creatures. One tsp of soil contains 100 million to 1 billion bacteria. The soil contains an army ready and willing to work for you and bring the plants the nutrients it needs.
As a result, there are a number of proponents of No Till, Cover Crops, Plant Diversity and No artificial fertilizers. Gabe Brown, Ray Archuleta, Charles Dowding, Scott Woodbury and Dave Brandt are all experts in this area with lots of YouTube videos.
The gut of every human seems similar to this soil model. It contains millions of bacteria and the particular type of microbiome is complex and somewhat different from person to person.
Just as you could feed your soil with fertilizers, you could also feed your gut with tilled up refined foods and then add in vitamins to try and stay healthy.
Another option is to only feed your gut with a whole food plant based diet and let your microbiome extract the needed nutrients for your body. That’s what I’m going to try and do. I’m hoping that my body will tell me what I need to eat and I can get all the nutrients I need by eating a diverse WFPB diet.
While I have taken many vitamin and supplement pills in the past, I am cutting back to just two – B12 and Vitamin D3.
Time will tell.
WFPB – Whole Foods Plant Based
Movies to Watch
- The Games Changers – Netflix
- What the Health – Netflix
- Forks Over Knives – YouTube.
- Seaspiracy – Netflix
St. Louis Restaurants
- BBQ – Smokee Mo’s – closed Mon. I had Nachos and BLT – I was not impressed. I won’t go back.
- Bombay Food Junkies – https://www.bombayfoodjunkies.com/ – 12955 Olive Blvd, St. Louis, MO 63141- Mainly fried food, but tasty. Check out the four sauces.
- CC’s Vegan Spot, 4993 Loughborough Ave., St. Louis, 314-899-9400, ccsveganspot.com
- Crazy Bowls and Wraps 10758 Sunset Hills Plaza, St. Louis, MO 63127 – not too crazy about this spot.
- DDMau – Webster Groves – they have some tasty options. https://ddmaustl.com/
- Favazzas – the Hill – good Vegan pasta palmadero plus Sicilian salad.
- Fiddlehead Fern – near Mobot
- Fridas – Caryn likes this place. Clayton
- Greek Kitchen – Kirkwood – arrive by 5pm – get reservation, Dancers on Sat. night Falafel is good.
- Love n Light Cuisine – https://www.facebook.com/LOVENLIGHTCUISINE/ cafe doesn’t seem to be open.
- Lulus
- PF Changs 1295 Chesterfield Pkwy E, Chesterfield, MO 63017
- Pizza Head – https://www.pizzahead.com – I don’t see any GF crust. Lots of vegan options. South Grand
- Plant Craft kitchen – 3860 S. Lindbergh Blvd – https://www.plantcraftkitchen.com/ over by Vantage Credit Union. Order online and pickup – no inside eating.
- Seedz Cafe – https://www.facebook.com/SeedzCafe/ – near Forest Park
- Seoul Taco – many locations – coming to Crestwood Schnucks – has tofu options.
- Small Batch – https://www.smallbatchstl.com/ ….3001 LOCUST STREETST. LOUIS, MO, 63103
- Sweet Art – https://sweetartstl.com/eats bakery – sweets
- Terror Tacos – https://www.terrortacos.com/ Grand
- Tree House 3177 South Grand Blvd.63118
Resources
- Physicians Committee – YouTube
- https://www.stayingalivewfpb.com/resourses
- Twitter – @chuckcarrollwlc – part of the Physicians Committee
Smoothie
Cinammon, frozen berries, banana, dates-2, ground flax, ginger, frozen kale, soy milk,
Dinners
- Baked Potato with toppings
- Chili on top of rice
- Hamburger and fries
Why WFPB
- B – alzheimers
- C – stroke
- C – early dementia
- D – t, r, b,r
- D – dementia, strokes, bypass, colon cancer
- M – Diabetes
- P – Rheumatoid arthritis
Protein Notes
- 1 gram protein/kg/day.
- I would need a minimum of 75 grams protein/day. 1 kg = 2.2 pounds.
- Protein Database
- Tofu – 4 oz – 12 g
- Beans/Hummus- 1/2 cp – 8 to 10 g
- Peanuts – 1/4 cp – 9 g
- Pnut butter 2 T – 7 g
- Soy Milk – 8oz – 7 g
- Peas – 4 g
- Bread – 1 slice – 3 g
- Rice – 1/2 cup – 2 g
TVP – Soy Based Product which makes a ground beef type of base for spaghetti, tacos etc.
Below is the recipe that Gerry used.
Product Tests
Mat Fraser – Crossfit Champion
I ran across Mat Fraser in a YouTube video and was impressed with his level of fitness for a relatively small man. At 5’7″ he’s my size, so right away I relate to him and hope I can learn a bit from him.
Here are some notes from the video below.
- He doesn’t follow any one type of diet.
- He doesn’t eat out much.
- He eats food from the outside of the grocery – meats, vegs, fruit,
Usually nothing from a package. - He eats white rice with almost every meal.
- “You can’t out train a bad diet.”
- He doesn’t take multi-vitamins
- He takes whey protein, Extend BCAA (Branched Chain Amino Acids), and CBD,
- CBD in morning – Beam Clarity and at night Beam Dream
- C4 pre-workout – has caffeine and beta-alanine
- Lots of sleep. Turn off all electronics. Sleepy time tea.
- I have also seen him use Ice Water baths – questionable?
- Interesting he did not mention any anti-inflammatory drugs.
Air Filter and Box Fan
Here’s an option for the people affected by the smoke in California. I use this on a regular basis. I use a very good air filter and tape it to a box fan. I used the Filtrete Healthy Living Elite Allergen Reduction Filter, MPR 2200. These cost about $15 on Amazon.
As you can see from the picture, this simple setup is doing an excellent job at filtering our the small particles in the air.
While you could use this in your furnace, I’ve found that it reduces the air flow quite a bit. I ended up putting one of these filter fans upstairs and one downstairs.
PH Tester and Tests
I recently bought a Xpertomatic PH tester to test some of the drinks I consume. I followed the directions on the instructions to calibrate it first.
For those of you unfamiliar with PH, it’s a test of acidity. On a scale of 0 to 14, seven is considered Neutral. Zero is very acidic and 14 would be very base or alkaline. The scale changes by a factor of ten for each number. Six is ten times more acidic than seven and five would be one hundred times more acidic than seven.
Here are my results.
- Beer – Schlafly Pale Ale – 5.36
- Coffee Costco – 4.6
- Coffee with cream – 5.2
- Coffee – Folgers – Med. Dark – 5.17
- Coffee – Folgers – Classic Medium Roast – Costco – 4.72
- Coffee Puroast – 5.75
- Coffee – Trader Joe’s cold brew – 5.24
- Tea from tap water – 6.9
- Water distilled – Essentials ShopnSave – 6.0
- Water distilled Blue Mountain – 6.78
- Water tap – 9.04. , 9.68
- Water – tap – filtered – 6.5
- Water bottled – 6.35
- Fruit compote – 3.8
- Kefir – 3.8
Lactobacillus gasseri for Weight Loss
RESULTS – gained two pounds.
I tried the probiotic below for a month and gained two pounds. Don’t waste your time if you want to lose weight.
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While this is not definitive, I’m going to try Lactobacillus gasseri for thirty days and see what happens. Below are the links which seem to indicate this bacteria might help in weight maintenance.
Note – I gained two pounds in the last year taking some probiotics which were recommended.
Jan 8, 2016 – started taking two pills per day – 3 billion CFU per pill.
Weight at start is 183.
- http://authoritynutrition.com/probiotics-and-weight-loss/
- http://www.ncbi.nlm.nih.gov/pubmed/17977471
- http://www.ncbi.nlm.nih.gov/pubmed/18684338/
- http://www.ncbi.nlm.nih.gov/pubmed/20216555
- http://www.ncbi.nlm.nih.gov/pubmed/25884980
- http://www.ncbi.nlm.nih.gov/pubmed/23917447
- http://www.ncbi.nlm.nih.gov/pubmed/23614897
- http://www.sciencedirect.com/science/article/pii/S0958694611000410
The video below talks about the role of bacteria in weight control.
Nutrition Rating for Foods
I’ve recently come across a concept called Yale University’s Overall Nutritional Quality Index (ONQI) . It apparently has also been monetized into the NuVal.com website. The idea is that foods are rated on a scale of 1 to 100, with one hundred being the best and one being the worst. The idea is that consumers want to get the most nutrition in the least amount of calories. NuVal won’t post their list for some reason, but they do give ratings on Facebook. I’ve put together a list of both the ONQI from Wikipedia and the NuVal information that is posted on Facebook. Mostly they both agree, but in some cases they are different.
Here is their list.
Broccoli 100
Blueberries 100
Strawberries 100
Greek yogurt non fat 100
Okra 100
Orange 100
Green beans 100
Sweet Potato 100
Spinach 100
Kale 100
Celery 100
Cherries 100
Pineapple 99
Radish 99
Summer squash 98
Watermelon 98
Apple 96
Green cabbage 96
Tomato 96
Clementine 94
Watermelon 94
Mango 93
Red onions 93
Fresh figs 91
Grapes 91
Banana 91
Milk (skimmed) 91
Avocado 89
Oatmeal 88
Raisins 88
Atlantic salmon fillet 87
Walnuts 84
Almonds 84
Atlantic halibut fillet 82
Catfish fillet 82
Cod fillet 82
Tilapia fillet 82
Oysters 81
Swordfish steak 81
Prawns 75
Shrimp 75
Clams 71
Pecans 69
Monkfish fillet 64
Peanuts 60
Milk (whole) 52
Scallops 51
Turbot fillet 51
Pasta 50
Turkey breast (skinless) 48 – NuVal gives it a 73
Tinned peas 49
Prunes 45
Chicken breast (boneless) 39 NuVal gives this a 57
Orange juice 39
Lobster 36
Pork tenderloin 35
Flank steak (Beef) 34
Turkey breast 31
Veal chop 31
Veal leg cutlet 31
Beef tenderloin 30
Chicken drumstick 30
Pork chop (boneless centre cut) 28
Chicken wings 28
Lamb chops (loin) 28
Leg of lamb 28
Ham (whole) 27
Raisins 26
Cheese 25
Green olives 24
Bagel 23
Peanut butter 23
Condensed cream of broccoli soup 21
Salted, dry-roasted peanuts 21
Fried egg 18
Swiss cheese 17
Diet fizzy drinks 15
Non-streaky bacon 13
Pretzel sticks 11
Dark chocolate 10
White bread 9
Salami 7
Hot dog 5
Cheese puffs 4
Milk chocolate 3
Apple pie 2
Crackers 2
Fizzy drinks 1
Popsicle 1
Esther Gokhale Back Posture Method
Since I’m always looking for ways to minimize my back pain, I ran across this woman and her approach to better posture.
Here is her book available on Amazon or your local library.
I took a few notes from one of the programs she did.
- If you are sitting, get up and move ever fifteen minutes. She suggests rolling your shoulders in a circular motion.
- She says that your back and hips should be in a “J ” shape. Buttocks out – not tucked in.
- Don’t arch your back
- You want your knees angled down.
- She suggests having a wedge in your chair so that you are angled down.
Videos are below
Air Filter and Box Fan
Since the mold, pollen and air seems to be so bad this year, I was theorizing that if I used a very good air filter and attached it to a box fan, my air quality would get better. I used the Filtrete Healthy Living Elite Allergen Reduction Filter, MPR 2200. These cost about $15 on Amazon.
As you can see from the picture, this simple setup is doing an excellent job at filtering our the small particles in the air.
While you could use this in your furnace, I’ve found that it reduces the air flow quite a bit. I ended up putting one of these filter fans upstairs and one downstairs.
It’s interesting that my wife’s allergy symptoms have abated since using this filter setup.
Does Chlorinated Water Kill Your Microbiome?
I was reading the latest book from Dr. David Perlmutter, Grain Maker, where he makes the statement, “Chemicals, such as chlorine, that are added to many sources of water, to kill bad bacteria will also kill good bacteria, probiotic bacteria.”
Since I’ve been drinking chlorinated water my entire life, as most Americans have, I was disturbed by this statement so I thought I’d do some research.
First off, Dr. Perlmutter doesn’t offer any scientific research for this statement. I wish he had sited some sources.
On the other hand, it does seem to make some sense. I’ve learned from practical experience that putting gold fish in a bowl filled with tap water will kill them fairly quickly. My logic is, if it will kill a gold fish, wouldn’t tap water also kill bacteria in your gut?
In 1998, the magazine, Scientific American, asked the question, “How does chlorine added to drinking water kill bacteria and other harmful organisms? Why doesn’t it harm us?” Their answer back then was, “Food in our stomachs and the materials normally present in the intestinal tract quickly neutralize the chlorine. So chlorine concentrations along cell membranes in the gastrointestinal tract are probably too low to cause injury.”
I did find some interesting research as to how tap water affects garden plants and lawn. Their main conclusion was, “Researchers have found that chlorinated drinking water may kill a number of microorganisms in soil or a compost pile. However, their reproduction rate is so rapid that populations rebound in a short time.”
In the St. Louis area, they add ammonia to the chlorine to keep it more stable – they call this chloramination.
The EPA has lots of informaion on chloramines. It has been used for decades in some communities. Here is the link. Chloramines in Drinking Water.
Josh Harkinson did an article for Mother Jones which includes this quote, “Chlorination has done tremendous good, so the default is to continue as is,” Martin Blaser, the director of the Human Microbiome Project, told me, “but whether or not there are subtler effects needs to be studied.”
A friend of mine in the field told me, “Specifically about chloramine, it seems that many water districts have switched from chlorine to chloramine because (1) it has a longer-lasting disinfection effect which keeps down bacterial growth in holding tanks and pipes, and (2) it has fewer toxic disinfection byproducts than chlorine. Chloramine is considered safe (at <4 mg/L) by the EPA. I doubt that chloramine would kill off bacteria in your body and/or probiotics at the low levels present in drinking water – it can be broken down (metabolized) by your saliva and leave your body in your urine. But I haven’t seen any specific scientific studies on this.”
Thanks to J for pointing me to the SFWater.org site which has a lot of information on chloramines.
http://www.sfwater.org/index.aspx?page=430
http://www.sfwater.org/index.aspx?page=357
http://www.sfwater.org/Modules/ShowDocument.aspx?documentID=6920
http://www.sfwater.org/modules/showdocument.aspx?documentid=4130
To summarize the SFWater.org information – Water with chloramines is safe to drink.
If you still decide to remove the chloramines, then for an investment of $23 plus the filter cost, a Brita pitcher filter is an easy way to remove the chloramines..
Here are some other resources.
- https://commonfund.nih.gov/hmp/index
- Pass the Microbes Please – very interesting story.
- Science Magazine – microbiome and obesity
- Mother Jones Story
- Martin Blaser – Youtube video
Microbiome Notes
It seems like one of the new frontiers in human biology is the role of the 100 trillion microbial cells that we all have in and on us. Microbes outnumber our human cells ten to one. How do they affect us and our biology?
Below is a good basic video which explains the concepts.
More Links and Resources
- NPR
- NPR 2
- Book – The Microbiome Diet
- Human Food Project
- NYTimes – Michael Pollan
More Videos
Dr. Mercola recommends:
- NO sugar or artificial sweetner
- Stay away from commercial yogurt and kefir.
- Un-pasteurized Sauerkraut, olives, pickles,
- Don’t drink chlorinated water !
- Don’t use anti-bacterial soap.
- Buy organic food.
- Take probiotics – Take them on an empty stomach – 20 minutes before a meal – don’t get enteric coated pills –
I don’t know if the below video has any validity, but it should be an interesting theory.
Low FODMAP Diet
Low FODMAPS – Started – Feb. 23, 2015
Oil – Olive oil or butter
Fruits – banana, blueberry, cantaloupe, grape, orange, strawberry.
Vegetables – Bell Pepper – Carrot – Chives – Cucumber – Green Beans – Kale – Lettuce – Olives – Potato – Radish – Spinach – Squash – Tomato – Zucchini
Cheese – Brie, Camembert, Cheddar, Feta. Mozzarella, Parmesan, Swiss, Hard Cheeses
Yogurt – Greek or lactose free
Milk – half and half, almond milk, Sherbert, whipping cream.
Grains – Arrowroot, Gluten Free Oats, Gluten Free Pasta, Polenta, Psyllium, Quinoa, Rice, popcorn
Protein – Chicken, Beef, Eggs, Fish, Lamb, Pork
Alcohol – Beer, Gin, Vodka, Whisky, Wine
Nuts/Seeds – use in limited quantities – Pecans, Pine Nuts, Pumpkin Seeds, Sesame Seeds, Walnuts.
Snacks – mozzarella cheese stick – rice cakes with peanut butter – banana almonds/nuts, lactose-free yogurt – Udi’s white bread BLT –
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Moderate Fodmaps – below – use limited amounts
3 cherries – ¼ avocado, ¼ cup artichoke hearts, 3 asparagus spears, ½ cup broccoli, ½ cup brussels sprouts, ¼ cup butternut pumpkin, 1 cup cabbage (savoy), 1 celery stick, ½ cup green peas, 10 pods snow peas, ½ corn cob, ½ cup sweet potato, 10 almonds
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Most sources also encourage a low lactose diet.
Sue Shepherd in her book Low-Fodmap Diet gives these figures below. She also says that most people can have up to 4 grams of lactose at one sitting.
| Hard Cheese 1 oz | .1 |
| Butter 1 Tab | .1 |
| Cream 1 Tab | .4 |
| Cream Cheese 1 Tab | 1 |
| Cake small slice | 1 |
| Ice Cream 2 scoops | 4 |
| Low fat yogurt 6 oz | 6 |
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Fodmap means – “fermentable oligo-, di-, and monosaccharides and polyols”
NIH – 1 – 2
Role of FODMAPs in Patients With Irritable Bowel Syndrome: A Review.
http://livinghappywithibs.com/2013/05/24/my-favorite-low-fodmap-items/
http://www.jwatch.org/na33303/2014/01/28/are-dietary-fodmaps-cause-irritable-bowel-syndrome
Central Clinical School, Monash University
Kinesio Tape for Back Problems
I’ve tried almost everything in the book for back pain and so I thought I’d give Kinesio Tape a try. I have a meeting that I go to every week and I have to sit for almost two hours. It’s tough on my back, so I’m going to try the tape. There seem to be different ways to apply the tape and where to apply it. I’m starting with the video below.
Video #1 – tried this procedure and it did not help over a two hour meeting.
Video #2
Video #3
More Links
Avocado Benefits
There are a number of doctors and programs which suggest adding avocados to you diet. Here are some reports of their benefits. The avocados which are pre-processed and available any time are a nice alternative when your avocados are not quite ripe. The latest reports suggest that avocados help lower bad cholesterol and help in weight management.
- Helps to lower bad cholesterol. – MNT
- Helps in weight reduction – MNT
- WebMD
- Med-NTU-EDU
- JAHA – one avocado a day
Are Plastic Containers Safe for the Microwave?
The answer is a firm Maybe.
According to both Harvard, WebMD and the FDA you MUST only use plastic containers that have a “Microwave Safe” label on them. These containers have been tested and approved by the FDA.
Just be careful about what you buy and you should be safe.
Here are more links on the subject.
Probiotics – Report by Washing Univ and Barnes-Jewish Hospital
I was looking recently at the “Innovate” magazine put out by the above and came across an interesting article about probiotics. (The latest issue – Fall 2014 – is not yet online.) Since I usually eat yogurt and/or take a probiotics pill, the report caught my eye. The article in question was written by Gaia Remerowski.
A report on which probiotics work the best is available at:
http://www.cghjournal.org/article/S1542-3565(12)00369-2/fulltext#tblfn3
One probiotic that is given a grade of “B” is Align. I’ve found that it is available on Amazon and Walmart and probably many drug stores. It also has a money-back guarantee – so keep the receipt. I’m going to give it a try and see if it helps me.
It also interesting that certain microbes seem to help or hurt obesity, but diet also played an important role. Here’s the link to the article and the video is below.
Ernestine Shepherd – 78 Year Old Body Builder
I found Ernestine Shepherd recently online and found her very inspiring – we all need a little inspiration every day or so. Here is a video which shows her philosophy and regime. There is no way I could do what she does, but I have tried to improve.
Ernestine’s Regime
– Wakes up at 2:30 am
– Eats 10- egg whites scrambled, 16 oz of water and a small handful of walnuts.
– Sings a motivational song.
– Usually does a 10 mile run.
– Go to the gym and works out for 1 hr 45 min and later leads a 1 hour fitness class.
– She drinks four bottles of liquid egg whites a day.(looks to be about a quart each.)
– “Age is Nothing, but a Number.”
– Her Creed – which she repeats every day.
Note – this is a takeoff of the Optimist Creed
I promise myself to be strong, that nothing can disturb my peace of mind.
To talk health, happiness and prosperity to every person I meet.
To make all my friends feel that there is something worthwhile in them.
To look at the sunny side of everything and make my optimism come true.
To think only the best, to work only for the best and to expect only the best.
To be just as enthusiast about the success of others as I am about my own
To forget the mistakes of the past. and to press on to the greater achievements of the future.
And this I try to do every day, to wear a cheerful expression at all times.
And to give a smile to every living creature that I meet.
To give so much time to improving myself that I don’t have time to criticize others.
To be too large to worry, to noble to anger, to strong for fear
And to happy to permit the presence of trouble.
To think well of myself, and to proclaim this fact to the world.
Not in loud words, but in great deeds.
To live in the faith, that the whole world is on my side,
So long as I am true to the best that is in me.
– Her Mantra which she lives by –
Determined, Dedicated, Disciplined, to be fit.
– Started exercising at the age of 56.
– Facebook
https://www.facebook.com/pages/Ernestine-Shepherd-Worlds-Oldest-Female-Body-Builder/116632508372892
– Trainer is Yohnnie Shambourger
– A typical day
http://thorsby.com/determined-dedicated-disciplined-to-be-fit-ernestine-shepherd-worlds-oldest-female-bodybuilder/
– Exercise Class she teaches –
http://www.energyfitnessbaltimore.com/groupfitness.html
How to Get Up After a Fall
I’ve had a number of acquaintances have the problem of not getting up after a fall. I’m providing this information for their use.
Another good video
How to help someone up.
Arsenic in Rice
Consumer Reports has a disturbing report on Arsenic in Rice – especially for kids, this could be a real problem. They are starting to make a Quinoa pasta, which may be a good alternative.
Here’s the report below.
Consumer Reports – Arsenic – November 2014
Coconut Oil
There seems to be a fair amount of good press for coconut oil, so here is some information below
Dr. David Perlmutter recommends 1 to 2 Tab.day.
Dr. Oz also likes coconut oil.
WEBMD is not as enthusiastic and says this,”The evidence that coconut oil is super-healthful is not convincing and these claims appear to be more testimonials than clinical evidence.”
Dr. Mercola
It will be up to you to see if you want to try this new oil.
Tom Terrific 