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
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 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 –
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
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|
Fodmap means – “fermentable oligo-, di-, and monosaccharides and polyols”
NIH – 1 – 2
Central Clinical School, Monash University
If you’re part of the Anthem 80 million people who had their personal information stolen, you may want to do a Credit Freeze. Steve Gibson talked about this in his Security Now Podcast #495.
Here is a good article on “Freezing Your Credit.”
You have to do this with the three individual agencies and it does cost some money.
Here’s another good article from Consumers Union – part of Consumer Reports.
Article #2 from Consumers Union
In Missouri – it seems like the best $15 anyone could invest.
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.
My wife and I just signed up for TSA pre and I thought I’d share some notes on the experience.
- You signup online at http://www.tsa.gov/tsa-precheck
- Make sure you do the Pre-Enroll process – it will save you time when you go to Lambert airport. For some reason, I couldn’t do this initially. I made the appointment and then had to go back in do the pre-enroll. My wife however had no problem.
- Also make an appointment – just in case. It turns out that we didn’t need it as there was literally no one there when we arrived.
- In the St. Louis airport, it’s on the main floor close to the metro station – they have good signage.
- The cost is $85 – non-refundable. It’s good for 5 years.
- You will need to use a credit card – no cash or checks accepted.
- You also need to bring a passport or birth certificate.
- The only problem with the whole process is that it was hard for them to get a good scan of my fingerprints. Wash your hands well before you arrive. My wife had the same problem.
- It will take up to 21 days for them to approve you.
- You don’t get a card, only a number.
- When you get your number, go to all the airlines you use and change your profile to include the Known Traveler Number.
NOTE – while I got my number withing three weeks, my wife took two months to get her number because they had trouble getting good finger prints from her.
TIP – make sure your TSA name and your airline information match. If you use a middle name with TSA, make sure that your airline reservations have that middle name also.
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
- JAHA – one avocado a day
I have some regular chores that I check-off at the beginning of the year.
- Throw away old clothes. Look for clothes which haven’t been worn all year and give them to a charity. I take this tip from Oprah who suggested turning all your hangers to face the back at the beginning of the year. If they haven’t been turned around by the end of the year, then you know you haven’t worn them all year.
- Backup your computer. Hopefully, you do this on a regular basis, but just in case you haven’t, now is a good time.
- Copy your wallet. Take out everything from your wallet and scan it and make a physical copy just in case you lose a credit card or your whole wallet. Also copy your passport if you haven’t already.
- Adjust your budget. At the beginning of each year I look at my budget and see what items need to be adjusted. There’s a good chance your cable bill and phone bill have gone up. What are ways you can reduce your bills?
- Go though your emergency supplies. See what needs to be added/updated/thrown-out.
- Goals for the coming year? Think about new goals for the year and what you need to do to reach them.
If you have any other beginning of the year tips, please share them.
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.
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:
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.
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.
– 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.
– Trainer is Yohnnie Shambourger
– Exercise Class she teaches –
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.
In our life we have so many electronic distractions – smart phones, tablets, laptops, music, radio, etc. that it’s increasingly tough to stay on task and accomplish our goals.
I found this video which is a good example of what not to do.
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.
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.”
It will be up to you to see if you want to try this new oil.
Found this video on how to protect your garage door from being open with a coat hangar.
While there are many people to follow who give health recommendations, Dr. Permutter is one who seems to make sense to me. I’m using this page to keep track of his recommendations.
Note – here are some changes, my wife has noted using this program
- MUCH better sleeping at night.
- Better digestion
- Lower blood sugar
- Small weight loss
- Energy levels are low – I’m hoping this goes away with time
Here are my notes.
- Better energy levels during the day – fewer ups and downs.
- Better thinking/mind activities – my brain seems to be clearer and full of ideas.
- Lower blood sugar levels.
- Lost about 5 pounds
- Digestion – does not seem to help.
DHA: 1,000mg/day.(this is equal to four of the fish oil tablets I am taking.) Link-1,
Resveratrol: 100mg twice daily.
Turmeric: 350 mg twice daily.
Probiotics: 10 billion active cultures from at least ten different strains, including lactobaccilus acidophilus and bifidobacterium.
Coconut Oil: 1-2 tablespoons of an organic variety daily.
Alpha-lipoic Acid: 600 mg/day.
Vitamin D: start with 5,000 units of Vitamin D3 daily, get tested after three months, and adjust accordingly.
- Alzheimers disease and prevention.
- Avocados – good to eat.
- Vegetables to eat – above ground are best.
- Eggs are good choice, but suggests free range chicken eggs are best.
- Aerobic Exercise good for brain health and memory.
- Protein – 80 grams per day. Grass fed beef is best.
- Certain fats are good – butter, olive oil, coconut oil.
Set aside a few hours on Saturday or Sunday and use that time to cook all your meals and snacks for the week. Grill seven chicken breasts, hard-boil 12 eggs, sauté a few servings of vegetables.
- Beef – grass fed
- Hummus + veg’s for dip
My wife recently asked me for some special Xmas stamps which we had bought. She said there was no rush, and I didn’t need to do it that moment, but I knew what to do.
Rather than put off this simple task, I went upstairs and got the stamps – it took 70 seconds.
I’m not sure where I learned this productivity tip, but here it is.
If you can do a chore or task in two minutes – go ahead and do it.
Don’t put it on a ToDo List or sticky note or hope that you’ll remember to do it later on.
Do It Now!
In Toastmasters, we send out email reminders to people for our meetings. People are supposed to respond to the email and indicate if they are coming or who their replacement is. It takes only a couple of minutes or less to respond to the email, but many people don’t respond at all. The sender then has to send a second email or even make a phone call. It’s a bit aggravating that people don’t take the two minutes to respond to an email.
This simple tip should not only make you more productive and keep your ToDo list to a minimum, but it will also keep your associates happy.
Benefits of Cherry and Cranberry – no sugar.
Cherries – http://jn.nutrition.org/content/143/3/340.abstract?sid=a85e5704-597b-41f6-8102-76d5da7afa18
Cherry juice – http://jn.nutrition.org/content/139/10/1896.abstract?sid=a85e5704-597b-41f6-8102-76d5da7afa18
IBS notes – April 20, 2015
- Dr C said if you do a survey of people over 40 – 40% will have IBS
- Probiotic- Align, Florastor or VSL #3
- Follow Standford Low-FODMAP diet
- Miralax – take once a day
- Benefiber – once a day.
- Dicyclomine 20g – antisadmodic – take two per day.
- Fiber – eat more.
Adding Hummus plus Other Fiber to My Meals Every Day – Feb. 18
Adding two to four ounces of prepared hummus every day.
Should add to fiber in my diet.2 ounces = 3 grams fiber.
Adding fiber might help in weight control.
+ 1/2 cup of Blueberries = 2 grams fiber
+ 1 ounce – 22 almonds = 3 grams fiber (note – walnuts – 14 halves = 2 grams fiber.)
Carbonated Water for Constipation – Feb. 17, 2015
- I’m trying Seltzer water + cherry juice (no sugar) after noon.
- RESULTS – it bloats me up – I’m stopping this.
CoQ10 for Gum Disease and Statin Use.
My gums and teeth do seem to be better – Feb. 17, 2015
Bananas for Your Tummy
- Marks Daily Apple – seems to show a lot of benefits to eating bananas.
- Low Glycemic
Dec. 5, 2014 – Testing out no milk, cream, cheese etc. Trying almond milk as a creamer.
Pine Nuts for Late Night Snack – Nov. 24, 2014
Trying out a couple small handfuls of pine nuts around 8 or 9 pm – They are supposed to reduce hunger. They unfortunately are very expensive. They do seem to help.
Going Back to Sugar
- Latest article on diet soda and sweetners– Nov. 2014
There’s been a number of articles on the effects of using artificial sweetener. Some sites say that there are no problems, while some of the new research seems to indicate that it might lead to an increase in type 2 diabetes. Here’s one link.
There’s even some evidence that artificial sweeteners may contribute to weight gain. Weird!
Oct. 1, 2014 – Weight 184 – I’m going to stop using artificial sweeteners and see what happens. I’m going back to using sugar in my coffee, although I’m trying to use as little as I can.
Nov. 1st 2014 – gained 5 pounds – now I’m trying a Stevia product from Costco. It has some dextrose, but can’t be much since it still has zero calories.
Nov. 15 – going back to Sucralose – still gaining weight.
Melatonin to Reduce Gerd
August 1, 2014 – I’m trying 3 mg of Melatonin to see how it affects my GERD. I read it might takes a few months. I’m going to give it a try.NOTE – as of December – I’ve gone to 6 mg/night
– NO EFFECT. I quit taking melatonin.
Nov. 8th – no results – I’m going to increase the Melatonin to 6 mg.
Probiotics for IBS
EST – Dec 14 – taking two probiotics every day – 1 Trunature and 1 – Natures-Bounty
January 2nd – Seems to be helping
Feb. 15 – doesn’t seem to help.
MOM – Jan 4th
January 5th – started new ALIGN probiotic – one per day.
Sixty Minutes did an interesting show on what factors help to live to 90+
Here are some of their results
Exercise 45 minutes a day total – doesn’t have to be intense and can be a little bit at a time.
Activities – 1 hr with social activities increased longevity
Vitamins did not help.
Moderate alcohol is good – 2 drinks a day. Any kind of alcohol is good.
Coffee – 1 to 3 cups per day is good.
Maintain or gain weight. Being obese is not good though. It’s not good to be skinny when we’re old.