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What To Eat To Heal Leaky Gut, From Dr Steven Gundry



Dr. Steven Gundry has written several bestsellers including The Plant Paradox, The Longevity Paradox, and The Energy Paradox of myriad symptoms like Leaky Gut Syndrome that no matter how many salads and green smoothies they make, just won’t go away.

Dr. Gundry will patiently but persistently (and clearly) explain to anyone who listens that they believe that not all plant-based foods are beneficial for everyone and if you have an autoimmune disease or adverse reaction to food instead of turning around Going back to a plant-based approach, it’s better to stay away from compounds like lectins, which can be aggravating. His point: knowing which whole foods to eat and which to avoid can help you eat plant-based and feel great. It is actually the key to longevity, weight loss, and overall health.

To live longer, feel better, lose weight, and enjoy clear, glowing skin, and the energy and smooth movements of an athlete, all you need to do is eat more foods that suit you and stay away from those that do Cause inflammation. says Dr. Gundry. Like everyone else you speak to these days, he’s upbeat about mushrooms and not a fan of foods that contain lectins, which is a full range of menu items from pasta and cereals to tomatoes, eggplants, and other nightshades and legumes . which may leave you with what’s called leaky gut, but is essentially an allergic reaction to lectins which, once dissolved, could allow you to add some of these foods back in with little or no reaction, making you feel great .

Dr. Gundry has worked on a plant-based basis for over 20 years and has power research to back up its claims, and has done its own research on lectins, leaky gut, and the stories of patients losing weight and lowering their markers for serious illness. while living lectin-free.

In an exclusive interview, he spoke to The Beet about his “tough love” attitude: “Eat plants, but not all plants”, which clearly works for him and others who follow his strict anti-lectin approach. Here he shares his views on what to eat for a long life and a long healthy life until the day of death.

Dr. Gundry’s Secrets to Living Plant-Based and Getting the Health You Crave

Lucy Danziger: Not everyone can tolerate certain types of vegetables, such as tomatoes. What advice do you have to people who want to eat healthy and plant-based but not all foods agree?

Dr. Steven Gundry: Believe it or not, plants don’t want us to eat them. They were not brought to earth for us to eat and they want to live. They want their seeds and babies to live. Their only defense system is compounds – like lectins – so they try to stop an animal or predator from eating them.

We have a defense mechanism against these vegetable proteins, including the acid in our stomach, our gut microbiome, but as I speak, our gut microbiome has been decimated by antibiotics sprayed on all of our vegetables and so we are pretty much defenseless to these plant toxins.

If you have a so-called “Leaky Gut”, [which is defined as an unhealthy gut lining that develops cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it and cause inflammation]then you need to change your diet. The way to solve a leaky gut is to get rid of what bothers you.

Once we cure this, the immune system can be retrained to forget that it is being disturbed by these compounds. That being said, for the past 22 years, I’ve asked patients to remove bothersome foods from their diets – foods they thought were really good for them. If they remove these foods, we can show them that their leaky gut will go away and their autoimmune disease will be fixed.

In Western society, we have doomed ourselves to be sensitive to these plant toxins. In my celiac patients, their celiac disease resolved when we took other foods containing lectin away from them.

Lucy Danziger: So this is fascinating. It’s not just gluten! Do you think everyone should stay away from lectins or just those who are sensitive?

Dr. Steven Gundry: I can tell you that all diseases start in the gut, a leaky gut. If you have a disease process that includes diabetes, arthritis, mental health, depression, acne, anxiety, etc., we will find that you have a leaky gut. When you get rid of these plant problems, you will repair yourself and everything will go back to normal. I had a meeting at Harvard a few years ago about the effects on lectins and brain function and memory loss. One of the professors challenged me and said, ‘Well, I believe everything in moderation’ and I said, ‘This is great if you want to have a moderate amount of diabetes, a moderate amount of arthritis, or a moderate amount of arterial disease, then i agree with you but why would i want this?

Lucy Danziger: Most people just wake up to the idea that food is medicine. Where do we start? Should we start adding more plant-based foods or taking away animal-based products? What’s your best advice for someone looking to eat healthier food to help boost their immune system?

Dr. Steven Gundry: Rule number one that I write in all of my books is that what I tell you not to eat is more important than what I tell you.

Jack Lalanne always said, “If it tastes good, spit it out.” He was right. Another mistake we make, and this one goes back to our great grandparents, is that when you eat whole foods, you are eating them whole! Only then are they healthy. If you string wheat together and turn it into a “whole grain bread”, it is no longer whole grain. It is bread.

Our ancestors ate whole foods, so if you eat foods whole, you are eating them whole.

The same goes for fruit: if you eat a grapefruit whole, it’s much better for you than a glass of grapefruit juice, which is a glass of fructose as a main course.

We’re starting to learn a lot more than fructose, in whatever form. In the past it was only available to us in the fruit season, which was mostly in late summer and early autumn [when we are active with the harvest]. But now we have 365 endless summers that are endless sugar because of the high-fructose corn syrup, and that’s not what we were made for.

Lucy Danziger: We have constant opportunities to eat, but we rarely get the opportunity to burn what we eat. Our bodies are made to move, not to eat all day!

Dr. Steven Gundry: Agreed.

Lucy Danziger: Let’s talk about mushrooms. I love mushrooms. What’s your opinion on them?

Dr. Steven Gundry: Mushrooms are a great source of polysaccharides, which are long chain sugars that our gut microbiome love to eat.

Certain mushrooms have one of the most amazing brain-stimulating mitochondria-enhancing compounds. The more mushrooms you eat, the more nutrients you will get. People who eat two cups of mushrooms a week (that’s not even that much) have a 90 percent reduction in dementia compared to those who don’t eat two cups of mushrooms a week, according to a recent study. If we had a drug that promised you a 90 percent reduction in Alzheimer’s disease, I would tell you that everyone would pay for it. But if you could buy mushrooms for three dollars in the store, why not?

Lucy Danziger: Tell me about sorghum. Why is this good to eat?

Dr. Steven Gundry: Sorghum produces a high quality, protein-rich grain. It is an ancient grain that uses the least amount of water of all grains. In the US we used it as fodder. It’s a cash harvest. In the Middle East and Africa, it’s their grain.

Sorghum is one of the ways we can influence climate change and the amount of water we need to grow food. Let’s use our knowledge of climate change and grow crops that are good for us and save the planet.

Lucy Danziger: How did you learn about the relationship between human health, the environment and animals? Most doctors don’t think so or learn about nutrition in medical school.

Dr. Steven Gundry: As a student at Yale, I majored in human pollution biology and was writing a thesis on health. Then my life was changed over 20 years ago by a gentleman who had reversed a massive artery disease – and he told me what he was eating – and that’s exactly what I wrote about in my PhD. So I put myself on the diet I wrote about in my PhD, and then I put thousands of patients on that program. Certain illnesses, like heart disease, shouldn’t be there. People who eat like us don’t get these diseases.

Lucy Danziger: Aging and the way we age is entirely up to us. I believe that this type of medicine and the way you practice it is life changing. But how do you tell patients who come to you and say, “Help me now?” that they have to change their diet?

Dr. Steven Gundry: We can give a crystal ball to pretty much anyone to see what will happen. Fortunately, you can control your beliefs, which is really exciting and drastic.

Neither of us want to grow old because we see what happens when we reach that age. But it is an opportunity to intervene and control what your destiny will be. Ninety-two percent of the things that will happen to you are controlled by you, and 8 percent is determined by your genes.

We can overcome the way these genes are expressed. We now know how to influence our microbiome and give it what the bacteria in our intestines want to eat, they want a home and if you give the microbiome what it needs, they in turn will take care of you. which is their home.

The really exciting thing about animal and human research is that the bacteria in our intestines have the greatest impact on our lifespan than anything else. We should be eating for our microbiome, not our tongue. It’s temporary and the gut has long-term effects.

Don’t sit around waiting for your genes to create conditions that don’t have to come at all.

Lucy Danziger: Do I have to take vitamin D or can I get it from my diet?

Dr. Steven Gundry: Getting enough vitamin D from food and the sun is almost impossible. When I first meet my patients, most of them are vitamin D deficient even though they live in Southern California. The higher your vitamin D levels, the longer you live.

There are studies showing that people with higher vitamin D levels are safer from COVID. We rarely see vitamin D toxicity. It could exist, but we don’t see it. When we are faced with a deadly virus and we have a natural substance to ingest, why shouldn’t we?

Lucy Danziger: One last piece of advice?

Dr. Steven Gundry: The more we cannot eat within reason, the better our health will be in the long run. The amazing effects of intermittent fasting or time restricted eating is that it prevents diabetes, strengthens your immune system, and protects you from certain diseases.

Recipes with Whole Wheat Pasta

Guiding the way to thrive



Jan Juc naturopath Rebecca Winkler has always found joy in the practice of cooking nourishing meals for others.

That pastime spilled over into developing recipes and it was during lockdown that her culinary passion led her to become a qualified plant-based chef and a raw dessert chef.

Now the mum-of-two has expertly thrown all of her skills into the mix to achieve a long-held goal of producing a book.

Released as an eBook, with a print version to hopefully follow, 14 Day Whole Food Feast is a comprehensive two-week meal plan designed to nourish the body and delight the tastebuds.

Within its pages are recipes for whole food snacks, lunch and dinner meals, lunchbox ideas, and time-saving tips.

14 Day Whole Food Feast by Rebecca Winkler is available now as an eBook.

“My motivation was both personal and professional,” Rebecca says.

“On a professional note, I found so many patients were having difficulty finding family-friendly, whole food recipes to help them navigate various dietary needs.

“The recipes are easy to follow, a shopping list is provided and time frames are taken into account so slower cooked meals or more time-consuming recipes are saved for weekends.”

Rebecca says the eBook can function purely as a recipe resource or be followed meticulously for a 14-day reset.

“Food prep guidance is given at the start of each week in order to get ahead and be organized as possible.

The eBook includes lunch, dinner and snack ideas, as well as shopping lists and naturopathic advice.

“Dinners are often incorporated into leftovers for lunch the next day and naturopathic guidance is provided around ways to maximize your time by incorporating regular exercise and practicing self-care.”

The idea for the book began to brew in 2019 during a solo trip Rebecca took with colleagues which gave her the space to establish a clear vision for the content she wanted to share.

“I began developing and refining recipe, enlisting a beautiful photographer and graphics team to allow my dream to be realised.

“The long-term plan is to release a number of other eBooks and, eventually, print a hard copy, real-life book to be loved and to splash your chocolate and bolognaise sauce on. The kind of recipe book that you find yourself grabbing time and time again.”

The eBook is filled with nutritious recipes and much more.

So, what are some of Rebecca’s personal favorites featured in her carefully curated eBook?

“Ooh, that’s like trying to choose a favorite child,” she laughs.

“I know it might seem boring, but the slow-cooked bolognaise with hand-made gluten-free fettucine is an absolute favourite.
“We make it weekly in my house and every time my kids exclaim ‘this is the best bolognaise ever’.”

The slow cooked beef pie, kafir lime chicken balls and whole food cranberry bliss balls are also hard to pass up, she says.

Rebecca avoids listing ideal ingredients for people to incorporate into their diet, instead saying the most beneficial ingredients are those that make you feel at your best.

“Not everyone tolerates grains, some don’t tolerate fruit, others have difficulty digesting meat and protein.

“My advice is to listen and take note of how your body feels when you eat.

“Are you bloated, do you have pain in your gut, loose stools, headaches or fatigue?

Rebecca is a qualified naturopath, as well as being a plant-based chef and raw dessert chef.

“I am more inclined to advise people to source good quality ingredients, grow what they can, and cook from scratch as much as time and money allows.

“Eat three meals a day and snack only if you are hungry, growing, pregnant or exercising.

“Try to consume 30-35ml of water per kg of body weight. Add plenty of vegetables, fresh herbs, variety and colour.

“Our gut flora thrives on variety, so mix up your veggies, fruits, grain, legumes and proteins. Eat the rainbow.”

To get the most out of the eBook, the author suggests reading it from cover-to-cover and choosing a 14-day period where you are at home and have minimal social engagements.

Rebecca is passionate about naturopathy which she describes as a holistic, comprehensive view of the body in its entirety and “a wonderful adjunct to Western Medicine for patients as it ensures medical due diligence is exercised, adequate diagnostic testing where appropriate and an individualized approach to restoring health”.

Rebecca’s advice is to “eat the rainbow” when it comes to healthy food choices.

She says many of her clients are seeking ways to regain optimal health following extended periods of lockdown during the pandemic.

“There is no doubt that most of us found ourselves allowing more in alcohol and comfort foods over lockdown, which is nothing to feel ashamed about.

“In such a difficult, confining and overwhelming time, we sought comfort where ever it may lie for us.

“This is not a failure, it was merely a way for so many to cope. I never judge anyone’s choices, I merely try to support, understand and listen.

“Often we already know what we need to do to rebuild or move forward, simply sharing and being heard without shame or judgment is therapeutic.

“I cannot describe to you the genuine joy that seeing people thrive provides.”

14 Day Whole Food Feast retails for $19.95 and on the Rebecca Winkler website. Discover more and contact Rebecca via her Facebook page, Instagram @rebeccawinklernaturopath or email [email protected]

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Recipes with Whole Wheat Pasta

Get to know farro and other superfood whole grains



By Casey Barber, CNN

Quinoa has reached a level of superfood status not seen since the great kale takeover of the aughts. Equally embraced and mocked in pop culture, it’s become the symbol of the grain bowl generation. It’s not the only whole grain that’s worth bringing to the table, however.

The world of whole grains is wide, and if quinoa and brown rice have been the only grains on your plate, it’s time to expand your palate. Here’s an introduction to whole grains, along with tips for cooking and enjoying them.

What’s a whole grain?

The term “whole grains” encompasses all grains and seeds that are, well, whole. They retain all their edible parts: the fiber-rich outer bran layer; the carbohydrate-rich endosperm center, which makes up the bulk of the grain itself; and the inner core, or germ, which is packed with vitamins, protein and healthy fats.

On the other hand, refined grains such as white rice and all-purpose flour have been milled to remove the bran and germ, stripping away much of the fiber, protein and vitamins, and leaving only the starchy endosperm.

“A lot of people don’t realize that whole grains contain several grams of protein in addition to vitamins and antioxidants,” said Nikita Kapur, a registered dietitian nutritionist in New York City. With every serving of whole grains, “you get a ton of minerals, B vitamins and fiber, which is especially important for good health.”

So-called “ancient grains” fall under the umbrella of whole grains, though the phrase is more of a marketing term than a marker of a more nutritious option. Ancient grains refer to whole grains like millet, amaranth, kamut and, yes, quinoa that have been the staple foods of cultures for several hundred years. They are not hybridized or selectively bred varieties of grains, like most modern wheat, rice and corn.

And though quinoa has gotten all the press as a whole grain superfood, there’s good reason to try others. Trying a variety of whole grains isn’t just a way to mix up your same-old side dish routine. It’s also a chance to get a wider portfolio of minerals and more into your diet.

“Suffice to say, we need to have a more diverse plant-based diet” to get the full complement of recommended nutrients in our meals, Kapur said, “and we can’t get it from the same 10 or 20 foods.

“One grain might have more manganese, another more zinc or magnesium, and another more protein,” she added. “Try one as a pasta, one as a porridge — you do you, as long as there’s a variety.”

Familiar foods like oats, corn, brown and other colors of rice, as well as wild rice (which is an aquatic grass), are all considered whole grains, but there are many others you’ll want to add to your regular repertoire.

Some whole grains to get to know

amaranth is a tiny gluten-free grain that can be simmered until soft for a creamy polenta-like dish, but it also makes a deliciously crunchy addition to homemade energy bars or yogurt bowls when it’s been toasted. To toast amaranth seeds, cook over medium heat in a dry pan, shaking frequently until they begin to pop like minuscule popcorn kernels.

Buckwheat is gluten-free and botanically related to rhubarb, but these polygonal seeds (also called groats) don’t taste anything like fruit. You might already be familiar with buckwheat flour, used in pancakes and soba noodles, or Eastern European kasha, which is simply toasted buckwheat.

Faro is the overarching Italian name for three forms of ancient wheat: farro piccolo, or einkorn; farro medio, or emmer; and farro grande, or spelled. The farro you typically find at the store is the emmer variety, and it’s a rustic, pumped-up wheat berry that’s ideal as a grain bowl base. Or make an Italian-inspired creamy Parmesan farro risotto.

Freekeh is a wheat variety that’s harvested when unripe, then roasted for a surprisingly smoky, nutty flavor and chewy texture. Freekeh’s taste is distinctive enough that it steals the spotlight in your meals, so use it in ways that highlight its flavor. It’s fantastic in a vegetarian burrito bowl paired with spicy salsa, or in a warming chicken stew.

kamut is actually the trademarked brand name for an ancient type of wheat called Khorasan, which features large grains, a mild taste and tender texture. It’s a good, neutral substitute for brown rice in a pilaf or as a side dish. Or try this high-protein grain in a salad with bold flavors like arugula, blood orange and walnut.

millet is a gluten-free seed with a cooked texture similar to couscous. Teff is a small variety of millet that’s most frequently used as the flour base for Ethiopian injera flatbread. Try raw millet mixed into batters and doughs for a bit of crunch, like in this millet skillet cornbread recipe, or use either teff or millet cooked in a breakfast porridge.

How to cook any whole grain

While cooking times vary for each grain, there’s one way to cook any whole grain, whether it’s a tiny seed or a large, chewy kernel: Boil the grains like pasta.

Bring a large pot of water to a boil and add a handful of kosher salt. Add the grains and cook, tasting as you go, until tender. Small grains like amaranth and quinoa can cook fully in five to 15 minutes, while larger grains like farro and wild rice can take anywhere from 30 minutes to one hour — so keep an eye on your pot and check it frequently.

Drain well in a mesh strainer (to catch all those small grains) and either use immediately or allow to cool slightly, then refrigerate for later meals. Cooked whole grains can also be portioned, frozen and stored in airtight bags for up to six months.

If you want to cook your whole grains in an Instant Pot or other multicooker, this chart offers grain-to-water ratios for many of the grains mentioned here.

The CNN Wire
™ & © 2021 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

Casey Barber is a food writer, illustrator and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats”; and editor of the website Good. foods Stories.

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Recipes with Whole Wheat Pasta

Travel: A quaint county seat with Mayberry charm | Lifestyles – Travel



I finally ventured out for my first road trip of 2022 earlier this month. It’s been way too long since I took a little trip and it was long overdue. My last little getaway was in Chicago the week of Christmas. The day I returned I wasn’t feeling very well and an at-home test confirmed that I had COVID — again.

The first time was in November 2020 and it was a severe case that landed me in the hospital with pneumonia and difficulty breathing and then many months of recovery. Luckily this time around it just lasted a couple of weeks. At the same time I was pushing through COVID we were in the process of moving. And my Dad, who had tested positive for COVID not long before me, passed away. So, it’s been a heck of a start to 2022. A getaway was much needed.

It was a brief 24 hours in the Indianapolis area, but as always I packed a bit in and had a lot of good food. On our way down we stopped off in Rensselaer for lunch at Fenwick Farms Brewing Co. and took a little walk to check out the murals that are part of the Ren Art Walk. That evening I attended a media opening of the newly reopened Dinosphere exhibit at the Children’s Museum of Indianapolis.

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It’s a place I adore and still enjoy visiting even though my kids are teenagers and young adults now. I love being greeted by the huge Bumblebee character on the way in from what is probably my favorite action move, “The Transformers.” The largest children’s museum in the world has so much to see and I’ve loved having the chance to explore it both with and without my kids.

After the event it was a quick overnight at Staybridge Suites in Plainfield, and in the morning we headed to Danville. Danville is the county seat of Hendricks County. I adore county seats with downtown squares and this is one of my favorites. On an earlier visit there we were in town for the Mayberry in the Midwest festival, which had lots of activities related to the classic TV show “The Andy Griffith Show” that was set in the fictional town of Mayberry.

Danville definitely has that charming, inviting, friendly small town vibe that feels like it could be a sitcom setting. We ate at the Mayberry Cafe where old episodes play on television screens and the menu is full of down-home, made-with-love comfort foods, with a specialty being “Aunt Bee’s Famous Fried Chicken.” I tried it and it was very tasty. The whole place made me smile like Opie after a fishing outing with his dad.

This time our dining destination was The Bread Basket. I had tried their desserts at a few events, but it was my first time dining in. It’s located in a house that was built for the president of Central Normal College in 1914 and is cute and cozy. It’s a breakfast and lunch spot, so plan to go early and be prepared for a wait during peak times (but it’s well worth it).

My Dilly Turkey Sandwich on fresh wheat nut bread with an Orchard Salad was delicious. I loved that they had a combo option where you could pick a half sandwich and half salad or cup of soup. But the desserts are the real star here. I stared at that dessert case for several minutes — and I wasn’t the only one.

I was seated next to it, and watched intently each time they removed a pie or cake from the case to cut a slice. I tried the Hummingbird Cake, which was a perfect treat without being too rich, and then noticed another that was so unique I had to get a slice to take home — the Blackberry Wine Chocolate Cake. If you go there and are overwhelmed with choices, go with this. You won’t regret it.

After lunch, we made our way over to the Hendricks County Historical Museum & Old County Jail, which is just off the square. For someone like me who loves history, this was a wonderful stop to incorporate into our day. It was built in 1866 and used as a jail all the way up until 1974. You can go into the old jail cells (two on the female side and four on the male side) and tour the sheriff’s home.

An exhibit has information and artifacts from when Central Normal College existed (later Canterbury College). There’s also a temporary chronological exhibit about music and musicians, featuring many Hoosier hitmakers.

After the visit, I took a breezy little walk around the square, where I was reminded that there is a nostalgic old movie theater. The historic Danville Royal Theater dates back to the early 1900s and shows current movies for just $5 a ticket.

It was then getting close to dinner time, so we decided to eat before we headed back home. A place in the nearby town of North Salem had been recommend to me and I am so glad we took time to visit. I chatted for a few minutes with Damiano Perillo, owner of Perillo’s Pizzeria. He’s a native of Palermo, the capital of Sicily. The food is authentic and almost all of it is made fresh daily, including their garlic rolls, marinara and alfredo sauces. The New York-style pizzas are perfection.

They even have a nearby garden where they grow many of the fresh vegetables and herbs used in their dishes. They have gluten free pastas, too, and the lady at the next table had some and was raving about it. We also tried the homemade Sicilian cannoli and the limoncello flute, and trust me when I say to definitely not skip dessert.

There was one last food stop. Although we had just eaten, I realized we’d be driving right by Rusted Silo Southern BBQ & Brewhouse in Lizton and just couldn’t pass it up. I made my husband pull in and pick up some food to go. We got the brisket and their house made pimento cheese, chorizo ​​and kielbasa and took it home. I was introduced to it last fall and there is a reason they have been voted Best BBQ in the Indy area four years in a row. I loved hearing about how this eatery located next to a railroad literally stops trains in their tracks to get food from this award-winning BBQ joint.

All three of these places — The Bread Basket, Perillo’s Pizzeria and Rusted Silo are ones that you should absolutely include in your itinerary if you happen to be in the Indianapolis area.

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