Your intestines are home to more than 38 trillion bacteria, known as your gut microbiome. While some of these bacteria are associated with diseases, others are critical for the health of your immune system, heart, weight, and more. Surprisingly, every microbiome is unique: it starts with your DNA and develops alongside you. Your microbiome can be significantly influenced by diet and other environmental factors and comprises 300 to 500 different bacteria species.
Your gut microbiome is sometimes known as a "supporting organ" within your body since it has so many useful functions. The bacteria in our microbiomes helps our bodies digest our food, regulate our immune system, protect against disease-causing bacteria, and produce essential vitamins. Some studies claim that having a wide variety of healthy bacteria in your gut can even help improve symptoms of depression and combat obesity.
You often won't notice if your gut is healthy—what you think of as "normal" digestive functioning means those bacteria are doing their job! Healthy guts mean bowel movements one or two times a day. They should be trouble-free and unaccompanied by any pain or discomfort.
If your gut's unhappy, though, there are a few signs to watch out for.
Stomach troubles
If you frequently experience gas, bloating, diarrhea, or constipation, you may have irritable bowel syndrome (IBS). IBS can develop when there are imbalances in the gut bacteria.
Fatigue or sleep problems
An unhealthy gut can harm your circadian rhythm, disrupting your sleep and leaving you tired throughout the day. Research has shown that people with chronic fatigue syndrome have unusual levels of certain types of gut bacteria.
Sugar cravings
When you eat too much sugar, it can encourage the growth of "bad" bacteria in your gut while decreasing the "good" bacteria. This imbalance can cause sugar cravings, which further damage your gut and increase inflammation throughout your body.
Unintended weight changes
If your weight changes when your diet or exercise has not, your gut microbiome may be at fault. Bacteria imbalances can impair your body's ability to absorb healthy nutrients and regulate your blood sugar.
Skin irritation
Skin conditions may be linked to an unhealthy gut. Inflammation in the gut can cause proteins to leak into the body, irritating the skin and causing conditions like eczema.
Your gut microbiome's makeup is partially due to genetics, but it can be influenced by external factors as well. If you're feeling a little off and suspect your gut bacteria may be at fault, here are a few things you can try to improve your gut health.
Reduce your stress
Chronic stress is hard on your whole body, and your gut is no exception. Try meditation or exercise to help calm your body and reduce your stress.
Get enough sleep
Make sure you're making time for sleep: prioritize getting at least 7 or 8 hours of uninterrupted sleep per night. When your body isn't well-rested, it can affect your gut health, which can, in turn, affect your sleep!
Chew slowly
When you chew thoroughly and slowly, your body can fully digest and absorb healthy nutrients. Slower chewing can also help reduce digestive issues.
Stay hydrated
Drinking plenty of water helps keep your gut bacteria healthy and balanced. Dehydration doesn't just affect your focus and mood—it can also affect your intestinal lining.
Change your diet
Limit the amount of processed, high-sugar, and high-fat foods you consume, and instead prioritize plant-based foods and lean protein. Diets high in fiber can help you improve your gut health.
Consider supplementation
Prebiotic and probiotic supplements may help improve your gut health. Prebiotics feed your gut's beneficial bacteria, while probiotics are good bacteria themselves. Try TRANSCEND's Advanced Probiotic or Digestive Matrix to help support digestive tract function and nutrient absorption.
As always, before you start on any substantial changes to your health regimen, talk to your doctor first!
]]>Incorporating leafy greens into your diet doesn't mean your food has to taste bland and boring. Arugula is rich in nutrients and adds a touch of spice to mixed greens.
In a large salad bowl, combine the romaine, arugula, cucumber, tomatoes, and bell pepper. In a food processor, whirl the olive oil, lemon zest, lemon juice, mint, and garlic. Pour the olive oil mixture over the salad and top with olives and cheese.
Fresh ginger provides the optimum flavor because the oils are released when the dish is being made. Mushroom add texture to the ground turkey and lend their own meatiness to these patties. These can be served over shirataki noodles or spinach greens for a low-carb delicacy.
In a large bowl, combine the turkey, onion, mushroom, ginger, garlic, and soy sauce. With clean heads, gently mix until thoroughly combined. Form into 6 patties.
Heat a nonstick grill pan over medium-high heat. Cook patties for 5 minutes on each side, or until a thermometer inserted in the center of each patty registers 165°F.
These playful skewers make a refreshing and visually appealing side dish for summer parties. This is a healthy sweet treat to bring that will surprise and delight.
The holidays are approaching! For many of us, that means the days are blurring into a whirl of constant activity. Whether you're trying to meet your last deadlines before a holiday break, fighting the crowds to get your shopping done, heading off to a different gathering every weekend, or all of the above, one thing's certain: December is a busy time.
When your calendar is this packed, and it seems like you're being offered a different sweet at every turn, it can be tempting to let your healthy diet slip for the month. You don't have to abandon hope, though! With just a little bit of planning, you can prep meals in advance to prepare for the busy times.
Try these easy, seasonal, and delicious recipes from TRANSCEND and stave off the urge to settle for a cookie instead of a meal.
Cheers to a happy, healthy holiday season!
Oven-Steamed Chicken and Leeks
Steaming food in packets shortens the cooking time, keeps the ingredients moist and flavorful, and helps maintain the nutrient content of the food. It's convenient to make these packets ahead of time to pop in the oven for an easy, healthy dinner.
Preheat the oven to 400°F.
Slice the chicken breast in half lengthwise to make 4 equal portions. Place one piece of chicken in the center of a 1-foot length of aluminum foil. Top with 1 teaspoon of the mustard and one-quarter of the leeks and carrots. Sprinkle with thyme and pepper. Purse the foil into a packet and crimp the edges to seal. Repeat with the remaining ingredients.
Arrange the packets on a baking sheet and bake for 12 minutes, or until a thermometer inserted in the thickest portion registers 165°F.
Cauliflower with Indian Spices
Turmeric and other fragrant Indian spices add kick to cauliflower -- a healthy low-calorie cruciferous vegetable. Curcumin, an important component of turmeric, is a potent anti-inflammatory that combats cancer, Alzheimer's, and other conditions.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the pepper, ginger, cumin, and coriander. Cook for 15 to 30 seconds, stirring constantly, until fragrant. Add the turmeric, salt, potatoes, and cauliflower. Toss to coat. Add the water, cover, and reduce the heat to a simmer.
Let the vegetable mixture simmer for 15 to 20 minutes until the cauliflower and potatoes are tender. (Add a little more water if the pan begins to dry out.)
Uncover and increase the heat to medium-high. Add the peas and the remaining 1 tablespoon of oil. Cook for 5 minutes or until the remaining liquid is gone and the vegetables are slightly browned.
Kale is loaded with vitamin K, which helps protect the body from cancer. If you are on blood thinners, it is important to try to maintain a stable vitamin K intake because changes in consumption affect the results of your dosage. Tangy lemon brightens the earthiness of the kale and naturally helps minimize the browning (oxidation) of the leaves.
Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and cook for 1 minute or until fragrant.
Add the kale and cook, stirring constantly, for 2 minutes, tossing as it wilts. Stir in the lemon juice.
Add the water and cover. Cook for 2 to 3 minutes until softened. Do not overcook (the kale should remain dark green).
Happy Holidays!
We hope your holiday season is healthy, merry, and bright. We'll see you in the New Year!
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For those of us trying to make responsible dietary choices, holidays that center around food can often prove challenging. Thankfully, finding healthy alternatives for traditional dishes is as easy as following these three TRANSCEND recipes that double as a Thanksgiving dinner.
As the weather cools, there’s nothing like a nice bowl of soup to warm you up. This Autumnal Squash Soup is the perfect way to start the meal off. With just a few ingredients and simple steps, you’ll be enjoying this soup in no time.
Ingredients (8 Servings)
Instructions
Combine the olive oil and 1 1/2 tablespoons of broth in a large pot over medium heat. Add the onion and leeks and cook for 5 minutes or until onion is translucent. Add the squash, potato, carrots, apple, and remaining vegetable broth. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the vegetables are soft, about 20 minutes.
Puree the soup in a blender or food processor, working in batches as necessary, or use an immersion blender to puree the soup right in the pot (be careful to avoid splatters). Return soup to the pot and stir in wine, if using, and soy milk. Add the nutmeg and season to taste with stevia, salt, and pepper. Simmer gently for at least 5 minutes, and up to 2 hours for best flavor.
Brussels sprouts are both tasty and good for you, and the best part is that they can be cooked in several different styles. These once-controversial cruciferous vegetables have gained popularity in recent years, becoming a staple on autumn menus everywhere. Cook this side dish up for as many people as you’d like and enjoy it next to the main dish.
Ingredients (4 Servings)
Instructions
Heat the oil in a large nonstick pan over medium-high heat. Add the garlic and cook for 1 minute or until fragrant. Add the Brussels sprouts and cook for 2 to 3 minutes until they begin to soften. Add the squash and cook for 2 to 3 minutes longer or until it begins to soften. Add the tomato and cook for 1 to 2 minutes or until the Brussels sprouts and squash are tender and the tomato is slightly softened.
This Provençal-style chicken is so delicious, you won’t miss turkey at all. Healthy, filling, and rich in flavor, this dish will be a hit among everyone at the table. Adjust the portions for as many people you’re serving and enjoy!
Ingredients (4 Servings)
Instructions
Pound the chicken breasts to 1/2 inch thickness between two pieces of waxed paper.
Heat the oil in a large skillet over medium-high heat. Add the garlic and cook for 1 minute or until fragrant. Add the chicken and sear for 1 minute on each side. Add the tomatoes, mushrooms, parsley, thyme, and wine and cook for 10 minutes longer or until chicken is cooked through.
Happy Thanksgiving!
This Thanksgiving, say goodbye to the yearly post-indulgence food coma, and hello to feeling better than ever. Whether you’re cooking for five or twenty, each recipe can be modified to add or reduce the portion size. Cheers to living well forever!
]]>What are Food Allergies?
It’s estimated that in 2019, over 26 million American adults have a food allergy. Food allergies are caused when the immune system mistakes harmless foods for disease-causing microorganisms. When this happens, the immune system shifts into a higher gear to battle the perceived threat, producing antibodies that can inflame your skin, sinuses, airways or digestive system.
There’s a difference, however, between an allergy and intolerance, and while both can be quite uncomfortable, only one is life-threatening.
Allergy Vs. Intolerance
A recent study showed that while 19% of adults surveyed believed they had an allergy, only 10.8% of those same adults actually did. In this, as in many cases, perceived allergies are more likely to be food intolerances.
Lactose or gluten intolerances are relatively common, but they're different from lactose allergies or celiac disease. If someone is lactose intolerant, they lack the lactase enzyme, which would allow them to break down the sugar in milk.
Many people believe that food allergies stem from the digestive system, but this is a common misconception. Instead, these allergies are a result of the immune system producing fewer molecules capable of correctly identifying harmless proteins like dairy or other popular triggers like peanuts or shellfish.
Popular Trigger Foods:
Although people who are lactose intolerant can drink a milkshake, they will likely feel ill afterwards and may experience stomach pain and symptoms like diarrhea or constipation. Someone who is allergic to milk, on the other hand, would suffer much more severe side effects from the same milkshake, such as throat closure or chest pain.
The side effects of both food allergies and intolerances can be extremely uncomfortable. Food intolerances can be managed, though, by avoiding trigger foods and reaching for foods that will support your gut health. The probiotics in fermented foods like yogurt, kefir, kimchi, and kombucha can improve the composition of your digestive system.
Allergies and the Western Lifestyle
In recent years, there’s been compelling evidence that children raised on farms develop far fewer allergies than those raised in cities. The prevailing theory suggests that children–and adults–who live in urban are rarely exposed to the same immune-system allergy triggers, or antigens, as those who live in rural areas.
This theory is supported in another study showing that only 7% of Amish children in Indiana have allergies, compared to 36% of American children overall. These studies appear to show that without early exposure to certain germs, immune systems can't adequately prepare to fight them.
The same allergy disparity between rural and urban residents is found when comparing people in the Western world to other countries around the globe. According to a study published in the National Center for Biotechnology Information (NCBI), British children show ten times the number of peanut allergies when compared to Israeli children. The study argues that this difference is likely due to Israeli children's comparatively early exposure to peanuts. There is a limited period when we are children during which the body is receptive to unfamiliar foods and won't have a negative reaction to them. It's important to capitalize on this period to avoid developing allergies.
Listen to Your Body
No matter how you approach allergies, it’s essential to rule out life-threatening ones by taking an allergy test. If you suffer from food intolerances, consult your doctor to determine whether it’s feasible to revert the intolerance by rebuilding your gut bacteria. In the meantime, listen to your body and eliminate trigger foods from your diet to start living a more comfortable and healthy life.
]]>Most of these tests are “functional” tests—they evaluate how well your digestive system is functioning—but they fall into the realm of “alternative” or “complementary” medicine as almost no conventional physicians utilize them. Conventional testing emphasizes direct observation of the intestinal tract, such as through an endoscope (upper gastrointestinal tract) or colonoscope (lower gastrointestinal tract), or by way of imaging studies such as ultrasounds, computed tomography, or barium x-rays.
Test kits for the tests below can be obtained through complementary healthcare practitioners. These tests are not taught in medical school, so interpretation is best done with the assistance of a nutritionally oriented healthcare practitioner such as a naturopath, chiropractor, or alternative and complementary medicine physician.
A breath test for methane can determine whether you are lactose intolerant. If so, you can avoid dairy products or take lactase supplements, which will break down lactose and will reduce symptoms when taken whenever dairy products are consumed. This test is available from a complementary doctor, and all you have to do to perform this test is exhale into a balloon. The gas in the balloon is then examined in the laboratory for the presence of methane, a gas that is not normally found in the colon but is formed by the bacteria in your bowel by fermentation of undigested lactose.
The intestinal permeability test can help you determine whether you have leaky gut syndrome. In this test, patients are given small amounts of two sugars, lactulose and mannitol, to drink, and a urine sample is collected some hours later. Normally, very little lactulose is absorbed by a healthy small intestine, so very little should appear in the urine. Mannitol, on the other hand, is very readily absorbed. A relatively high level of lactulose compared to mannitol indicates that the lactulose entered the bloodstream because the patient has leaky gut syndrome.
Hair mineral analysis provides two types of information. It can tell you about the levels of various toxic metals in your body and also indicate levels of essential minerals needed for optimal health. The analysis provides you with semi-quantitative data about essential minerals, such as calcium, magnesium, strontium, chromium, vanadium, manganese, selenium, zinc, and others. To perform this test, a few snips of hair, totaling about 1 gram, are collected from the back of the head and sent to the laboratory for analysis.
If a person has low levels of many essential minerals, the cause is often hypochlorhydria, or low stomach acid. To absorb beneficial minerals such as calcium, magnesium, chromium, and zinc from the food you eat, it is necessary to have adequate amounts of stomach acid. The hydrochloric acid in your stomach helps to ionize minerals to facilitate their absorption. Many people, particularly as they age, develop hypochlorhydria. Paradoxically, a common symptom of decreased stomach acid is heartburn—just the opposite of what you’d expect—and individuals typically treat their heartburn symptoms with antacids, which decreases stomach acid even further. This can lead to mineral malabsorption and is reflected in low levels of minerals in the hair analysis and can lead to symptoms such as chronic fatigue or frequent infections. If you perform a hair mineral test and find that many of your minerals are low, supplementation with betaine hydrochloride (an inexpensive form of hydrochloric acid) can help reverse the underlying hypochlorhydria and facilitate mineral absorption. (Caution: Betaine hydrochloride should never be taken if you have a history of peptic ulcer disease or are taking aspirin or NSAIDS [nonsteroidal anti-inflammatory drugs].)
We’ll be the first to admit that collecting and preparing specimens for the comprehensive stool analysis (CSA) isn’t particularly pleasant, and it isn’t helped by the fact that the laboratory wants you to collect your stool specimen in a soft cardboard container that looks like it was intended to hold a small order of French fries. But, it’s amazing how much information you can get by analyzing your stool. A typical CSA report provides information about all aspects of the digestive tract from the mouth to the colon. The report discusses four specific aspects of digestive tract function: digestion, absorption, metabolic markers, and colonic bacteria.
The digestion part of the CSA test looks at what happens from the time the food enters your mouth until the start of your small intestine. Maldigestion may be the result of improper chewing, inadequate amounts of amylase in your saliva, or hypochlorhydria. It includes a measurement of chymotrypsin as well as the number of undigested meat and vegetable fibers in the stool. Chymotrypsin is an enzyme excreted by the pancreas that helps to digest protein. An abnormally low amount of chymotrypsin in the stool suggests inadequate pancreatic function and the possible need for pancreatic digestive supplementation. A high level of this enzyme is associated with rapid transit time of food throughout the digestive tract, perhaps as a result of food allergies. Undigested vegetable and meat fibers in the stool suggest improper breakdown of food due to inadequate chewing or lack of stomach acid.
The absorption part of the CSA test measures how well your digested food is absorbed through the walls of the small intestine. Total fecal fat, cholesterol, long-chain fatty acids, and triglycerides are among the tests done. These tests provide information about the adequacy of the liver and gallbladder at making bile acids to help emulsify fat, the pancreas at producing lipase for fat breakdown, and the integrity of the walls of the small intestine for absorption. Liver, gallbladder, pancreatic, and small intestine dysfunction can all be diagnosed through this analysis.
Metabolic markers included in the CSA include several tests of large-bowel or colon health. The tests include beta-glucuronidase, n-butyrate, beneficial short-chain fatty acid distribution, and more. Beta-glucuronidase is an enzyme produced by some of the bacteria living in the colon, and elevated levels are associated with increased risk of colon cancer. N-butyrate is the main nutrient needed by the cells of the colon and help keep these cells healthy. Beneficial short-chain fatty acids are produced by the fermentation of non-absorbed dietary fibers. They help to keep pathogens out of the bowel and also help produce as much as 30 percent of the energy used by the body.
Patient data from Terry’s clinic suggest that the overwhelming majority of people do not have adequate amounts of normal colonic bacteria. As a result, they often develop intestinal dysbiosis, the overgrowth in the colon of abnormal organisms such as alpha hemolytic streptococcus, Klebsiella, or yeast. Treatment of dysbiosis includes restoration of normal bacteria through the use of a probiotic supplement, as well as an herbal product designed to kill the abnormal organisms. Performing a CSA can provide vital and lifesaving information.
]]>Choosing the right foods can have a profound impact on your health and longevity. But no matter how good that food is, it will do you little good if it isn’t digested properly—and proper digestion is hardly the norm.
A study published back in 1993 in the journal Digestive Diseases and Sciences estimated that 70 percent of American adults suffered from some form of gastrointestinal distress resulting from poor digestion. More recently, the Consumer Healthcare Products Association estimated that total U.S. sales of over-the-counter gastrointestinal medications in 2006 were well over $2 billion—and that doesn’t include the billions spent on prescription medications taken by those who found no relief from over-the-counter products.
Some of those digestive ailments, such as lactose intolerance (the inability to digest milk sugar), result from genetic defects. Many problems, however, simply result from excess stress placed on the digestive system by a poor diet. In some cases, specific supplements or medications may help to correct a malfunctioning system, but in all cases, eating the right foods is essential to restoring and maintaining gastrointestinal health.
Many tests can be done to assess your digestive system function. Most can be performed at home with kits supplied by a healthcare provider because they don’t require blood sampling.
If you are troubled by digestive symptoms, there are several digestive function tests that can provide a wealth of information about how well your body is performing its functions of digestion, absorption, and utilization of the food you eat.
Colon cancer is the second leading cause of cancer deaths in the United States, but is also highly preventable through recommended screenings.
The two main pillars that Ray and Terry discuss in their books for achieving and maintaining optimal health are prevention and early detection. These two factors are particularly important when it comes to colorectal cancer, the second leading cause of cancer deaths in the United States. In 2017, 135,000 Americans were diagnosed with colon cancer and it was the cause of 50,000 deaths.
Ray and Terry strongly encourage everyone to follow colon cancer screening guidelines to help eradicate this deadly disease, which is easily diagnosed and treatable when detected early.