Bacteria and the "food fight" in your gut

A new study discussed in this recent post on Scientific American looks at the role of gut bacteria, such as Firmicutes, may plan in the zebrafish in “managing” calories. Before you ask "Firmicutes in zebrafish?," consider:

Studies with people and mice have also shown that high-calorie diets stimulate the growth of Firmicutes in the gut, hinting that this particular group of bacteria may respond to its host’s diet in similar ways across many different species. What remains unclear is whether Firmicutes helps animals absorb more calories from their food in a mutually beneficial partnership or if the relationship is more complex—and sometimes less than benevolent.

So, what role might these Firmicutes play in the “food fight” in your gut?

Are Firmicutes graciously helping us extract more calories from our food, taking only a modest cut for themselves? Are they selfishly increasing their own numbers when the eating is good, forcing our cells to sweat to get the most out of our food? Are they in fact making digestion too easy, liberating so many calories from our food that we absorb far more than we need? Perhaps there is truth in all these scenarios.

Link

The Food Fight in Your Gut: Why Bacteria Will Change the Way You Think about Calories

Video: "Food is Information"

In this YouTube video, Dhru Purohit, CEO of The Clean Program, cardiologist Dr. Alejandro Junger, and wellness coach John Rosania talk about a Big Idea: Food is Information. Here are a few excerpts:

Dr. Junger

When you put food into your mouth and is digested and absorbed into you body, it is broken down in little pieces and these pieces will go and join receptors in the cell that will tell the nucleus, the DNA, many things about your environment … the food will tell the cells if it is summer or winter, if there are certain minerals lacking which would mean that those fields are not appropriate for them to live in permanently, and many other things and also it will give you information of certain things that are threats to the body, for example carcinogens and things like that. So with that information, the cell will start activating and deactivating genes in order to adapt and survive….

Where does the body get the information to turn on certain genes .. or to turn off certain genes? … mostly from the nutrients.

Dhru Purohit

Most  doctors … will tell you a calorie is a calorie. … What we are saying is that calories are not necessarily just equal. Food has deeper information…

… your food is telling you body how to express itself, its telling your genes how to express itself, it is telling your gut what kind of environment to create inside of the body.

Dr. Junger

(Referring to plaque buildup in the cardiac arteries) The lifestyle we are carrying today, is a continuous insult, so the people that are getting continuous irritation in the artery, continue to get irritation, continue to get irritation …

(The solution) … “a big part of it, is what you eat and what you don’t.

John Rosania

Toxic tagalongs are … all those preservatives, conservatives, chemicals that are used to … keep processed foods stable ….

Why food is information interests me and why I think it is useful  … it makes me more excited about recognizing that food is the base ... the main foundation. (to health)

Paleo Loaf-less MEAT LOAF (A no grains meat loaf!)

By Suzanne

I was drawn to the October 2012 Cook's Illustrated article by Celeste Rogers entitled "Meatier Meatloaf" as it sounded like a Paleo lover's dream come true. Rogers (2012) states "Meatloaf packed with bland starchy fillers hardly deserves its name" (p. 6). I agree; however, after eagerly reading the ingredient list I found myself disappointed to see the following ingredients included: soy sauce, white sandwich bread- although only 1/2 slice, dijon mustard, and a ketchup glaze with brown sugar. I decided not to be deterred from preparing an essential American comfort food for my family modified to meet a Paleo diet.

After studying the recipe I turned to two cookbooks in my library frequently referred to for advice when cooking and baking; The Catalan Country Kitchen (1993), by Miramar Torres and Mastering the Art of French Cooking (1961) by Child, Bertholle, and Beck. Surprisingly, Child et al. has a recipe for a meat loaf prepared with ground veal. Child's recipe uses onion, mushroom, and tomato paste- for me essentially an endorsement of the Cook's Illustrated recipe "Meatier Meatloaf" using the same ingredients as a base. I decided to re-work the Cook's Illustrated recipe using the influence of Child combined with Paleo ingredients and serve it to my family for approval.

The recipe underwent multiple revisions and incited serious emotional dialogue between family members alike as I undertook the recreation of this loaf-less MEAT LOAF. Rogers' (2012) article notes the history of meat loaf dates back to Roman times; however, it became a greater aspect of American cooking during the 1930s Great Depression when combining meat with grains allowed cooks to feed more with less.

Ingredient list:

2 tbsp. extra virgin olive oil
1 sweet onion (organic) chopped
8 ounces mushrooms- sliced- your choice of type
1/4 cup vegetable broth
3 tsp. tomato paste
2 cloves garlic minced
2 eggs
1/4 cup walnuts coarsely chopped
1 tsp. French organic thyme
1 tsp. herbs de Provence
1 pound grass feed hamburger meat
1 pound ground lamb
Celtic salt to preference
1/2 tsp. freshly ground pepper
bacon strips to cover loaf

Instructions:

Sautée onions in olive oil on low heat until transparent, approximately 10 minutes. Add mushrooms and 1/4 cup broth and continue cooking on low heat until the broth is absorbed. Add tomato paste and stir until the mix is coated with tomato. Remove from heat and allow to cool.

In a small bowl, combine garlic, thyme, eggs, walnuts, and herbs de Provence. Mix well and set aside, allowing the mixture to rest for 10 minutes. In a separate large bowl, place the meat and add salt and pepper. Combine all ingredients with meat in large bowl and mix well with hands. Shape meat loaf on a prepared pan (it will feel moist and mushy) and cover with bacon slices. Bake in 350 degree preheated oven for 60-75 minutes. The recipe yields 6 adult servings. YUM.

THE WEIGHT OF THE NATION, Part One: Consequences of Obesity

By Suzanne

According to Donald Lloyd-Jones MD, Chair of Preventive Medicine, Northwestern University Feinberg School of Medicine, ideal cardiovascular health is characterized by meeting each of the following criteria:

• Optimal levels of total cholesterol
• Normal blood pressure
• Not having diabetes
• Having a lean BMI
• Not smoking
• Participating in recommended levels of physical activity
• Pursuing a healthy diet

How do you measure up?  Surprisingly, less than 1% of the United States population currently meet these criteria. A key reason: overweight and obesity affect 69% of the U.S. population. The initial one hour segment of the WEIGHT OF THE NATION focuses upon the health consequences of overweight and obesity. Together, they are creating a tsunami of chronic disease costing an additional $150 Billion in health care costs.  

See PART I here.

Related Post

THE WEIGHT OF THE NATION

Success Story: “30 days of caveman”

After reading multiple sources on the science and justification for this diet, I decided to try it for 30 days.  I had my physician order some blood work for later comparison, cleaned out my cabinets, and got to it.

The results forever changed how I would think of food.  What I had originally thought was a diet of moderation and general health was in fact quite the opposite.

According to my pre-diet blood profile, I was quickly approaching necessary medical intervention.  My total cholesterol and LDL levels were far too high.  HDL levels were quite low as well.

After 30 days of eating only approved foods, every blood value I had tested had improved.  The test ran values on 15 various markers and every single test came back healthier.

Fitness & Function

Drive 1,000 miles per month for $30

The average EV user drives 1,050 miles per month and spends around $30 dollars in charging costs, saves around $75 per month in fuel costs and sheds 360 pounds of CO2 emissions compared to "regular" drivers. Want to know the top three electric vehicle-ready cities in North America? Portland, Dallas, and Nashville.

AutoblogGreen

SUSTAINABLE LANDSCAPES: THE EDIBLE CITY

Geothermal energy in Iceland

As noted the post Terra: The Formation of Iceland & its First Parliament, Iceland was created by an uplifting of the ocean floor at the Mid-Atlantic Ridge (the fissure separating the North American and Eurasian tectonic plates) and by the mantel “hot spot” lying underneath the island. Deep down, Iceland contains a roiling cauldron that reaches the surface in thermal pools, mud pits, and volcanoes.

Iceland’s geothermal energy has been tapped since the country's origins and its use continues to grow. While hydropower remains an important source of renewable energy, according to the Iceland Energy Authority:

In 2009, roughly 84% of primary energy use in Iceland came from indigenous renewable resources. There of 66% was from geothermal.

The remaining 16% of Iceland’s energy comes from imported oil.

Almost 50% of the harvested geothermal energy is used for space heating of homes and buildings. Natural hot water is piped from wells taped into the Earth such as the one above we visited near Reykjavik. The pipe carrying hot water is surrounded by insulation contained within the visible larger pipe. Small sliders underneath the pipe's joints allow it to move slightly during weather extremes and changes in ground movement.

Icelander’s heat their swimming pools with geothermal energy with 90% of approximately 170 recreational swimming centers heated this way. Other uses include warm water for fish farming (primarily salmon, arctic char, and trout) and heat for greenhouses.

According to the IEA, geothermal energy is also used in snow melting and deicing of parking lots and sidewalks:

In downtown Reykjavik, a snow-melting system has been installed under the sidewalks and streets over an area of 50,000 m². About two thirds of the energy is from return water from space heating systems.

The use of geothermal energy in Iceland continues to grow while the use of other resources is decreasing: “The share of oil for heating continues to decrease and is at present at about 1%.”

The quote from Living Earth - Outline of the Geology of Iceland included in my previous post on Iceland is worth repeating:

Only in certain locations are there hot spots underneath the oceans where magma production is sufficient to allow islands to form, among the most significant being Iceland, the Galapagos islands and the Hawaiian islands.

Iceland is using its natural endowments to thrive. 

Ocean dead zones & fertilizer (Mostly for those non-organic foods)

Image: NASA Earth Observatory

The size and number of marine dead zones—areas where the deep water is so low in dissolved oxygen that sea creatures can’t survive—have grown explosively in the past half-century. Red circles on this map show the location and size of many of our planet’s dead zones. Black dots show where dead zones have been observed, but their size is unknown.

It’s no coincidence that dead zones occur downriver of places where human population density is high (darkest brown). Some of the fertilizer we apply to crops is washed into streams and rivers. Fertilizer-laden runoff triggers explosive planktonic algae growth in coastal areas. 

NASA Earth Observatory

Revision: "Mostly" added to title 9/7/2012

Success Story: Becoming a family

I never thought I would be writing or sharing a success story. Not because I didn’t’ think there would be success, but because I am really not the sharing type. But what happened to me and my wife is important, and I want you to know. I have been telling anyone who will listen:

Mark's Daily Apple

Simple Paleo: Chinois Chicken Salad

By Suzanne

Dinning out is often challenging to persons adhering to Paleolithic nutrition.  I was delighted to order a Chinois Chicken Salad (pictured above) at a local burger joint, Lil H Burger in Denver, Colorado.  If you have an opportunity to visit this restaurant simply request the wontons be held from your salad and order the dressing on the side.  The salad was so tasty I omitted the dressing completely. 

Following is my attempt to recreate this gem at home beginning with the grilled boneless chicken breast. 

The chicken breast is the centerpiece of this simple salad and careful selection and preparation of the meat is essential to serving a delicious meal.  Cook's Illustrated reports that the typical American consumes approximately 84 pounds of chicken per year and the majority of sales in stores are for boneless chicken breasts.  In taste-tests Cook's Illustrated (2012) recommends the Bell & Evan's air chilled boneless, skinless chicken breasts for overall quality, taste, and texture.  I purchased the local Whole Foods organic skinless chicken breasts with an animal welfare rating of 2.  When purchasing prepackaged chicken breasts check the ingredient list and be aware that "injected" or "enhanced" chicken breasts may dilute the taste of the chicken with sodium, broth, and water. 

The breasts for this salad are lightly salted and peppered prior to cooking.  I use a Panini pan to grill chicken breasts; however, the chicken breasts may also be gently sautéed in olive oil in a conventional pan or prepared on the grill with internal temperature of the breasts reaching 160 degrees.  I encourage you to use your favored method of preparation.  After cooking allow the breasts to rest 10 minutes after cooking and prior to serving on the salad.  

Salad-serves 4 

1 5 ounce container organic baby romaine greens, rinsed

1 cup organic green cabbage- shredded coarsely

2 organic granny smith apples thinly sliced (16 slices per apple)

1/4 cup dried cranberries

1 tsp. sesame seeds (optional)

4 grilled chicken breasts sliced with a diagonal cut (this technique is called “fanning”)

Mustard vinaigrette

1/4 cup extra virgin olive oil

1 tsp. Dijon mustard

1 tbsp. balsamic vinegar

1 turn of celtic sea salt from salt mill (large pinch)

1 tsp. organic french thyme (dried)

Combine ingredients for vinaigrette in mini food processor and mix for 15 seconds.  Allow to rest at room temperature for 30 minutes prior to serving.  I served this dressing on the side to allow for individual choice and preference regarding the amount of dressing per salad.  The remaining dressing may be refrigerated for up to one week.

In a large mixing bowl combine romaine and shredded cabbage mixing gently, refrigerate prior to serving.  Slice apples approximately 10 minutes prior to assembling the salad to prevent browning of fruit.  Set cranberries and sesame seeds to the side en mise. 

Prepare four plates.  Distribute salad greens evenly on plates into four servings.  Sprinkle cranberries and sesame seeds (optional) evenly over salad.  Apply apple slices in circular pattern.  Complete the salad with individual sliced chicken breasts placed on the greens.  Serve and Enjoy with mustard vinaigrette served on the side.

Substitutions

I received positive comments from my family about this salad- most especially the chicken breast reaffirming my philosophy that product quality is crucial to successful cooking.  One possible substitution is kiwi and walnuts for the apples and sesame seeds.  The basic recipe is a simple palette for your special touch. Enjoy!

PaleoMD success story

I have a new patient that has always struggled with hypertriglyceridemia. When I first saw him, his fasting triglyceries were 315 (recommended is < 150) on 40 mg of Lipitor! We stopped the Lipitor and did an NMR (advanced lipoprotein analysis) and his tryglyceries were 710 and his LDL were all the more dangerous small, dense variety. This patient was not overweight and was fairly active, playing tennis 3-4 days a week. We discussed "Wheat Belly" and the Paleo lifestyle and the expected changes in his lipid profile: decreased Trig, increased HDL, and a change to large, fluffy LDL. Saw the patient back for health coach every two weeks, and after three months repeated his NMR lipid profile. Amazingly, his triglyceries were now 130!

PaleoMD