Good Gut - The Ultimate Diet to Maintain Good Health
LeanBelly 3X is intended for use by healthy adults over 18 years old. Do not take this product if you are pregnant or nursing. Consult your physician before use if you are taking any prescription or over-the-counter medications or are being treated for any medical condition. Discontinue use and consult your physician if you experience any adverse reaction to this product.
What's the connection between gut health and weight loss? As a Holistic Trainer & Nutritionist Shawn shares his knowledge, improve your good gut bacteria now!
This document provides an overview of a plant-based recipe cookbook. It includes an introduction that discusses the benefits of a plant-based diet for fitness goals. It then provides tips for making the switch to a plant-based diet, highlighting various health benefits such as weight loss, increased energy levels, and reduced inflammation. The document also discusses protein, carbohydrate, and fat recommendations for a plant-based diet. Finally, it debunks some common myths about getting sufficient protein and calcium from a plant-based diet.
The meat and dairy industries have marketed their products to convince most of the
country that there’s no way to get the protein, calcium, and nutrition you need without
the animal products they sell. Don’t fall for their marketing tactics.
A Plant-based diet is rapiadliy becoming the fastest growing trends in fitness. So when
people say you need to eat to have meat, dairy and other animal products to build muscle,
gain strength or compete in a bodybuilding contest, they are so wrong!
Want to Cook Ridiculously Tasty Vegan Recipes From Scratch But Have No Idea Where To Start?
The Plant-Based Cookbook includes over 100 mouth-watering recipes for everyone to enjoy!
There’s JUST ONE REASON you might be struggling as a Vegan and it has everything to do with your ability to make delicious high protein food, FAST
With this stunningly simple cookbook I’ll show you how to cook savory, mouth-watering meals in minutes for some of the busiest Vegan eaters in the world.
This document provides tips and guidance for transitioning to a plant-based diet. It begins with defining what a plant-based lifestyle is, noting that it focuses on eating fruits, vegetables, and other plant foods. It then discusses who might benefit from a plant-based diet, such as those seeking to manage weight, diabetes, heart health, or blood pressure. The document provides 10 steps for transitioning to plant-based eating, including getting inspired by success stories, writing out favorite recipe ideas, saving money by reducing meat consumption, cooking more at home, trying new meatless recipes, and reducing meat intake gradually over time.
20kg weight loss in 1 month diet plan
The BEST diet plan is here. Lose weight with our nicely laid out and easy-to-follow diet plan, with recipes and instructions.
Lose 20kgs in 1 month with this diet plan. Includes a full shopping list, recipes and step-by-step instructions that will show you how to lose 20kgs in a month.
A simple 1 month diet plan to help you lose 20kg. It's easy, healthy and 100% guaranteed - so why not try it?
To Restore Your Gut Bacteria and Health rememder the saying of Messenger of Allah Muhammad pbuh ; "No man fills a container worse than his stomach. A few morsels that keep his back upright are sufficient for him. If he has to, then he should keep one-third for food, one-third for drink and one-third for his breathing.“ [At-Tirmidhi] . Also remember the saying of Hippocrates 460 BC - 370 BC : "Let thy food be thy medicine and thy medicine be thy food". And this saying by Moses Maimonides, the great 12th century physician : "No illness which can be treated by diet should be treated by any other means”.
What's the connection between gut health and weight loss? As a Holistic Trainer & Nutritionist Shawn shares his knowledge, improve your good gut bacteria now!
This document provides an overview of a plant-based recipe cookbook. It includes an introduction that discusses the benefits of a plant-based diet for fitness goals. It then provides tips for making the switch to a plant-based diet, highlighting various health benefits such as weight loss, increased energy levels, and reduced inflammation. The document also discusses protein, carbohydrate, and fat recommendations for a plant-based diet. Finally, it debunks some common myths about getting sufficient protein and calcium from a plant-based diet.
The meat and dairy industries have marketed their products to convince most of the
country that there’s no way to get the protein, calcium, and nutrition you need without
the animal products they sell. Don’t fall for their marketing tactics.
A Plant-based diet is rapiadliy becoming the fastest growing trends in fitness. So when
people say you need to eat to have meat, dairy and other animal products to build muscle,
gain strength or compete in a bodybuilding contest, they are so wrong!
Want to Cook Ridiculously Tasty Vegan Recipes From Scratch But Have No Idea Where To Start?
The Plant-Based Cookbook includes over 100 mouth-watering recipes for everyone to enjoy!
There’s JUST ONE REASON you might be struggling as a Vegan and it has everything to do with your ability to make delicious high protein food, FAST
With this stunningly simple cookbook I’ll show you how to cook savory, mouth-watering meals in minutes for some of the busiest Vegan eaters in the world.
This document provides tips and guidance for transitioning to a plant-based diet. It begins with defining what a plant-based lifestyle is, noting that it focuses on eating fruits, vegetables, and other plant foods. It then discusses who might benefit from a plant-based diet, such as those seeking to manage weight, diabetes, heart health, or blood pressure. The document provides 10 steps for transitioning to plant-based eating, including getting inspired by success stories, writing out favorite recipe ideas, saving money by reducing meat consumption, cooking more at home, trying new meatless recipes, and reducing meat intake gradually over time.
20kg weight loss in 1 month diet plan
The BEST diet plan is here. Lose weight with our nicely laid out and easy-to-follow diet plan, with recipes and instructions.
Lose 20kgs in 1 month with this diet plan. Includes a full shopping list, recipes and step-by-step instructions that will show you how to lose 20kgs in a month.
A simple 1 month diet plan to help you lose 20kg. It's easy, healthy and 100% guaranteed - so why not try it?
To Restore Your Gut Bacteria and Health rememder the saying of Messenger of Allah Muhammad pbuh ; "No man fills a container worse than his stomach. A few morsels that keep his back upright are sufficient for him. If he has to, then he should keep one-third for food, one-third for drink and one-third for his breathing.“ [At-Tirmidhi] . Also remember the saying of Hippocrates 460 BC - 370 BC : "Let thy food be thy medicine and thy medicine be thy food". And this saying by Moses Maimonides, the great 12th century physician : "No illness which can be treated by diet should be treated by any other means”.
Smart Diet Formula - Diet Plan, Lose Weight fast. Meal plans and weight-loss coaching from Jessica Johnson. If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan. This plan is not recommended if you have a history of eating disorders like anorexia. It Is Possible to Lose 10 Pounds in a Week
Tips to lose weight at home without exercisePurveshDesai
Tips to lose weight at home without exercise
The best way of weight loss is to include food in your diet. You can't lose weight without eating or there will be no food to burn. But, you know that it is not easy to make snacks and healthy foods every day. So,
Losing weight is not just about eating less. It's also about being more active, which is why these tips to lose weight at home without exercise will help you keep your focus on diet and exercise.
Lose weight without going to the gym. Learn how to eat healthy foods and start an exercise program at home.
Changing the way you use diet supplements or using regularly anything that improves your quality of life is very useful and doesn't have to be expensive. Know about countries that pays you to stay healthy ? Yes , it does. Chang healthy food habits and try out what works for u to remain healthy. Nature changes and so are you . In time you know your own basic guideline to remain healthy because doctors doesn't know it all after all ... .
1. Skipping meals does not help with weight loss and can actually slow metabolism. It is better to eat smaller, more frequent meals throughout the day.
2. Consuming fatty foods in moderation does not necessarily make you fat. Overall calorie intake is more important. Fatty foods can be part of a healthy diet.
3. Carbohydrates alone do not make you fat. Consuming more calories than burned leads to weight gain, regardless of macros. Highly processed carbs and sugars should be limited but complex carbs and those from fruits/veggies can be part of a healthy diet. Moderation is key.
Gut Brain Axiom that you should know.pptxRuchi reddy
The document discusses the importance of gut health and the gut-brain connection. It notes that a healthy gut contains trillions of beneficial bacteria that aid in digestion, immunity, and brain function. An unhealthy gut, known as dysbiosis, can result from factors like antibiotics, stress, poor diet, and more and may lead to issues like depression, illness, and weight gain. Maintaining a healthy gut requires supporting the beneficial bacteria through foods, probiotics, prebiotics, and limiting stress, antibiotics, and other disruptors.
## BONUS! Time To Bust The 10 Myths About Fat Loss and Start Shedding Those Pounds Away For REAL...
## ***Limited Time Only: Grab This FREE Gift Now!***
This Book (VALUE $47) Is Yours FREE!
A happy gut does not only helps in improving your immune system but also has a positive effect on your mood swings and brain. C.A.R.E. of your gut is important - Cleanse, Activate, Restore and Enhance. So what is your gut telling you? Cause, in the end, your gut feeling is always right. True. Here is everything you need to know about a healthy gut...
You will discover food quantities and weight loss, a balanced diet in weight loss, the blood type principle of weight loss, the science of weight loss, the magic bullet of protein and benefits of right food to health.
You’ve been eating the wrong way, stuffing yourself with junk food, processed foods, meats, and antibiotics for years and years. All that time, your colon has been working overtime, getting backed up and causing damage to your gastrointestinal tract.
Build Your Health and Body by Eating Right, Not Less! You will discover the topics about healthy eating habits tips, food quantities and weight loss, a balanced diet in weight loss, the blood type principle of weight loss, the science of weight loss, the magic bullet of protein, meal timing, calorie counting is dead and benefits of a right food to health.
The raw food diet was established as an alternative means to a healthier, more active lifestyle. While research on the diet is limited, certain raw foods are known to be more nutrient-rich than their cooked counterparts. However, most health experts do not recommend the raw food diet as a long-term commitment due to risks of nutritional deficiencies and other health issues. While the diet may help with short-term goals like weight loss or illness recovery, sustaining it long-term is very difficult and not supported by medical authorities.
The super easy keto diet for beginners low carb, high-fat,10 ingredient or le...Mukesh Bhagat
Losing body fat can be a challenging task, often requiring hard work, patience, and dedication.
Although many fad diets and fat-burning supplements promise quick results, modifying your diet, lifestyle, and exercise routine is the most effective way to reach and maintain a healthy weight.
Plus, you can take several simple steps to promote long-lasting, sustainable fat loss while improving your overall health.
The Super Easy Keto Diet For Beginners.Mukesh Bhagat
Tried every fad diet, supplement and health tip, only to lose both money and sanity? Tired of fitness lies and quick fixes and want a solution that actually works? Then, this book is for you!
The human body is like an engine and in order to run smoothly it has
to be fuelled, and the choice of “fuel” would then dictate the way the
engine performances. Get all the info you need about healthy
nutrition here.
This particular slides consist of- what is hypotension,what are it's causes and it's effect on body, risk factors, symptoms,complications, diagnosis and role of physiotherapy in it.
This slide is very helpful for physiotherapy students and also for other medical and healthcare students.
Here is the summary of hypotension:
Hypotension, or low blood pressure, is when the pressure of blood circulating in the body is lower than normal or expected. It's only a problem if it negatively impacts the body and causes symptoms. Normal blood pressure is usually between 90/60 mmHg and 120/80 mmHg, but pressures below 90/60 are generally considered hypotensive.
Michigan HealthTech Market Map 2024. Includes 7 categories: Policy Makers, Academic Innovation Centers, Digital Health Providers, Healthcare Providers, Payers / Insurance, Device Companies, Life Science Companies, Innovation Accelerators. Developed by the Michigan-Israel Business Accelerator
Empowering ACOs: Leveraging Quality Management Tools for MIPS and BeyondHealth Catalyst
Join us as we delve into the crucial realm of quality reporting for MSSP (Medicare Shared Savings Program) Accountable Care Organizations (ACOs).
In this session, we will explore how a robust quality management solution can empower your organization to meet regulatory requirements and improve processes for MIPS reporting and internal quality programs. Learn how our MeasureAble application enables compliance and fosters continuous improvement.
LGBTQ+ Adults: Unique Opportunities and Inclusive Approaches to CareVITASAuthor
This webinar helps clinicians understand the unique healthcare needs of the LGBTQ+ community, primarily in relation to end-of-life care. Topics include social and cultural background and challenges, healthcare disparities, advanced care planning, and strategies for reaching the community and improving quality of care.
More Related Content
Similar to Good Gut - The Ultimate Diet to Maintain Good Health.pdf
Smart Diet Formula - Diet Plan, Lose Weight fast. Meal plans and weight-loss coaching from Jessica Johnson. If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan. This plan is not recommended if you have a history of eating disorders like anorexia. It Is Possible to Lose 10 Pounds in a Week
Tips to lose weight at home without exercisePurveshDesai
Tips to lose weight at home without exercise
The best way of weight loss is to include food in your diet. You can't lose weight without eating or there will be no food to burn. But, you know that it is not easy to make snacks and healthy foods every day. So,
Losing weight is not just about eating less. It's also about being more active, which is why these tips to lose weight at home without exercise will help you keep your focus on diet and exercise.
Lose weight without going to the gym. Learn how to eat healthy foods and start an exercise program at home.
Changing the way you use diet supplements or using regularly anything that improves your quality of life is very useful and doesn't have to be expensive. Know about countries that pays you to stay healthy ? Yes , it does. Chang healthy food habits and try out what works for u to remain healthy. Nature changes and so are you . In time you know your own basic guideline to remain healthy because doctors doesn't know it all after all ... .
1. Skipping meals does not help with weight loss and can actually slow metabolism. It is better to eat smaller, more frequent meals throughout the day.
2. Consuming fatty foods in moderation does not necessarily make you fat. Overall calorie intake is more important. Fatty foods can be part of a healthy diet.
3. Carbohydrates alone do not make you fat. Consuming more calories than burned leads to weight gain, regardless of macros. Highly processed carbs and sugars should be limited but complex carbs and those from fruits/veggies can be part of a healthy diet. Moderation is key.
Gut Brain Axiom that you should know.pptxRuchi reddy
The document discusses the importance of gut health and the gut-brain connection. It notes that a healthy gut contains trillions of beneficial bacteria that aid in digestion, immunity, and brain function. An unhealthy gut, known as dysbiosis, can result from factors like antibiotics, stress, poor diet, and more and may lead to issues like depression, illness, and weight gain. Maintaining a healthy gut requires supporting the beneficial bacteria through foods, probiotics, prebiotics, and limiting stress, antibiotics, and other disruptors.
## BONUS! Time To Bust The 10 Myths About Fat Loss and Start Shedding Those Pounds Away For REAL...
## ***Limited Time Only: Grab This FREE Gift Now!***
This Book (VALUE $47) Is Yours FREE!
A happy gut does not only helps in improving your immune system but also has a positive effect on your mood swings and brain. C.A.R.E. of your gut is important - Cleanse, Activate, Restore and Enhance. So what is your gut telling you? Cause, in the end, your gut feeling is always right. True. Here is everything you need to know about a healthy gut...
You will discover food quantities and weight loss, a balanced diet in weight loss, the blood type principle of weight loss, the science of weight loss, the magic bullet of protein and benefits of right food to health.
You’ve been eating the wrong way, stuffing yourself with junk food, processed foods, meats, and antibiotics for years and years. All that time, your colon has been working overtime, getting backed up and causing damage to your gastrointestinal tract.
Build Your Health and Body by Eating Right, Not Less! You will discover the topics about healthy eating habits tips, food quantities and weight loss, a balanced diet in weight loss, the blood type principle of weight loss, the science of weight loss, the magic bullet of protein, meal timing, calorie counting is dead and benefits of a right food to health.
The raw food diet was established as an alternative means to a healthier, more active lifestyle. While research on the diet is limited, certain raw foods are known to be more nutrient-rich than their cooked counterparts. However, most health experts do not recommend the raw food diet as a long-term commitment due to risks of nutritional deficiencies and other health issues. While the diet may help with short-term goals like weight loss or illness recovery, sustaining it long-term is very difficult and not supported by medical authorities.
The super easy keto diet for beginners low carb, high-fat,10 ingredient or le...Mukesh Bhagat
Losing body fat can be a challenging task, often requiring hard work, patience, and dedication.
Although many fad diets and fat-burning supplements promise quick results, modifying your diet, lifestyle, and exercise routine is the most effective way to reach and maintain a healthy weight.
Plus, you can take several simple steps to promote long-lasting, sustainable fat loss while improving your overall health.
The Super Easy Keto Diet For Beginners.Mukesh Bhagat
Tried every fad diet, supplement and health tip, only to lose both money and sanity? Tired of fitness lies and quick fixes and want a solution that actually works? Then, this book is for you!
The human body is like an engine and in order to run smoothly it has
to be fuelled, and the choice of “fuel” would then dictate the way the
engine performances. Get all the info you need about healthy
nutrition here.
Similar to Good Gut - The Ultimate Diet to Maintain Good Health.pdf (16)
This particular slides consist of- what is hypotension,what are it's causes and it's effect on body, risk factors, symptoms,complications, diagnosis and role of physiotherapy in it.
This slide is very helpful for physiotherapy students and also for other medical and healthcare students.
Here is the summary of hypotension:
Hypotension, or low blood pressure, is when the pressure of blood circulating in the body is lower than normal or expected. It's only a problem if it negatively impacts the body and causes symptoms. Normal blood pressure is usually between 90/60 mmHg and 120/80 mmHg, but pressures below 90/60 are generally considered hypotensive.
Michigan HealthTech Market Map 2024. Includes 7 categories: Policy Makers, Academic Innovation Centers, Digital Health Providers, Healthcare Providers, Payers / Insurance, Device Companies, Life Science Companies, Innovation Accelerators. Developed by the Michigan-Israel Business Accelerator
Empowering ACOs: Leveraging Quality Management Tools for MIPS and BeyondHealth Catalyst
Join us as we delve into the crucial realm of quality reporting for MSSP (Medicare Shared Savings Program) Accountable Care Organizations (ACOs).
In this session, we will explore how a robust quality management solution can empower your organization to meet regulatory requirements and improve processes for MIPS reporting and internal quality programs. Learn how our MeasureAble application enables compliance and fosters continuous improvement.
LGBTQ+ Adults: Unique Opportunities and Inclusive Approaches to CareVITASAuthor
This webinar helps clinicians understand the unique healthcare needs of the LGBTQ+ community, primarily in relation to end-of-life care. Topics include social and cultural background and challenges, healthcare disparities, advanced care planning, and strategies for reaching the community and improving quality of care.
Chandrima Spa Ajman is one of the leading Massage Center in Ajman, which is open 24 hours exclusively for men. Being one of the most affordable Spa in Ajman, we offer Body to Body massage, Kerala Massage, Malayali Massage, Indian Massage, Pakistani Massage Russian massage, Thai massage, Swedish massage, Hot Stone Massage, Deep Tissue Massage, and many more. Indulge in the ultimate massage experience and book your appointment today. We are confident that you will leave our Massage spa feeling refreshed, rejuvenated, and ready to take on the world.
Visit : https://massagespaajman.com/
Call : 052 987 1315
Under Pressure : Kenneth Kruk's StrategyKenneth Kruk
Kenneth Kruk's story of transforming challenges into opportunities by leading successful medical record transitions and bridging scientific knowledge gaps during COVID-19.
Hypertension and it's role of physiotherapy in it.Vishal kr Thakur
This particular slides consist of- what is hypertension,what are it's causes and it's effect on body, risk factors, symptoms,complications, diagnosis and role of physiotherapy in it.
This slide is very helpful for physiotherapy students and also for other medical and healthcare students.
Here is summary of hypertension -
Hypertension, also known as high blood pressure, is a serious medical condition that occurs when blood pressure in the body's arteries is consistently too high. Blood pressure is the force of blood pushing against the walls of blood vessels as the heart pumps it. Hypertension can increase the risk of heart disease, brain disease, kidney disease, and premature death.
Can coffee help me lose weight? Yes, 25,422 users in the USA use it for that ...nirahealhty
The South Beach Coffee Java Diet is a variation of the popular South Beach Diet, which was developed by cardiologist Dr. Arthur Agatston. The original South Beach Diet focuses on consuming lean proteins, healthy fats, and low-glycemic index carbohydrates. The South Beach Coffee Java Diet adds the element of coffee, specifically caffeine, to enhance weight loss and improve energy levels.
Stem Cell Solutions: Dr. David Greene's Path to Non-Surgical Cardiac CareDr. David Greene Arizona
Explore the groundbreaking work of Dr. David Greene, a pioneer in regenerative medicine, who is revolutionizing the field of cardiology through stem cell therapy in Arizona. This ppt delves into how Dr. Greene's innovative approach is providing non-surgical, effective treatments for heart disease, using the body's own cells to repair heart damage and improve patient outcomes. Learn about the science behind stem cell therapy, its benefits over traditional cardiac surgeries, and the promising future it holds for modern medicine. Join us as we uncover how Dr. Greene's commitment to stem cell research and therapy is setting new standards in healthcare and offering new hope to cardiac patients.
8. Introduction
I do not know about you, but it happens to me that, although I exercise a lot and
try to have a healthy and balanced diet, I seem to be unable to get rid of the flab
around my belly. My stomach seems to be bloated most of the time and I seem
to be unable to remove fully my abdominal fat. My husband usually jokes that
this is a good thing because I cannot get drowned since I have a lifebelt around
my waist, while my sister says that, whenever she looks at my stomach, it
reminds her of a bagel and she gets hungry. Even though these are funny
comments and you are certainly laughing right now, this persistent flab is indeed
frustrating, especially given that I am trying to lead a healthy life.
Yet, recently I have realized that perhaps the reason for my belly fat is not the
great intake of carbohydrates, proteins and fats, but the collective bacteria inside
my gut, or the so-called microbiota. This is actually a combination of the non-
pathogenic microbes that generally live in harmony with our bodies, but, just
like in life, there are bad and good bacteria in our gastrointestinal tract. This is
why we should try to enhance and increase the number of our good gut bacteria,
while suppressing and reducing the number of the bad bacteria that affect our
immunity system and thus lead to diseases and slow down our metabolism and
thus lead to obesity.
So, it appears that by eating sweets and pastries on a daily basis (even though in
a limited amount, but I do love pastries), the carbohydrates and the yeast in them
have made my unhealthy gut bacteria thrive, thus causing my stomach to bloat
and preventing its flattening, despite doing abs four times a week.
If you are suffering from the same problem as I do or if you are having even
more serious intestinal problems and if you wish to improve primarily the health
of your gut and your health in general and reduce the risk mostly of intestinal
diseases, this book will be ideal for you as it will reveal to you the secrets of
11. Chapter 1 – Why Is It Important To Have a Good
Gut?
Your gastrointestinal tract, or simply your gut, is actually a hollow tube that goes
from your mouth, throughout your whole body and all the way to your anus. It is
used for food consumption, digestion and waste processing and is therefore one
of the vital organs in our body. We have learned all this in biology classes, but
there is much more to our gut than this.
Actually, I was quite amazed to learn that we have about 100 trillion bacteria
living in our gut, which means that we have 10 times more bacterial cells than
human cells in our entire body. These bacteria live in symbiosis and unity with
our body, because, through the process of evolution, they have become
integrated into our organism. The collection of microorganisms that inhabit our
bodies and that generally do not cause diseases, unless imbalanced, are called
microbiota or microbiome. The gut microbiota is actually regarded as a separate
and "long-forgotten" organ as it has been discovered to control our immune
system, to regulate our metabolism and to keep our digestive system in order. In
other words, this means that a good gut helps you not to contract diseases very
often and helps you maintain your ideal weight. Our gut bacteria are therefore
not merely passive inhabitants of our digestive organs, but they work on turning
food remnants into energy, synthesizing vitamins, destroying harmful bacteria
and enabling the gut to function properly.
However, as anything else in life, the microbiota, too, has its good and bad side,
that is, it comprises good and bad bacteria that live in harmony with each other
and with your gut. Still, if the bad bacteria prevail due to an unhealthy diet,
chronic stress, excessive use of antibiotics and other medications and sedentary
and inactive lifestyle, this balance will be disrupted, so the gut bacteria will be
unable to successfully protect you from diseases, but will instead cause
autoimmune diseases, such as diabetes, obesity, multiple sclerosis, Hashimoto's
12. disease, muscular dystrophy, arthritis and even cancer.
Our microbiota is determined by a number of factors, such as genetics, age, type
of birth, and our living environment, but most importantly by our diet. This is
why people say that your health comes from your mouth, that is, from the food
that you eat. Our diet determines which gut bacteria will dominate, whether our
immune system will be strong enough to fend off different kinds of diseases, and
whether our guts will function properly to process waste effectively and thus
eliminate our flab. Some foods, such as olives, olive oil, sunflower oil, dark
chocolate, nuts, seeds and avocado, have been confirmed to burn your abdominal
fat much more easily as they improve your digestive system, so you should tend
to include them in your everyday diet. Excess weight especially in your
midsection leads to stomach discomfort and increased pressure on the stomach,
which eventually leads to heartburn. Furthermore, greater weight increases the
risk of heart problems, diabetes and even cancer and thus increases the chances
of premature death.
Medical studies have shown that it is the dominance of the unhealthy bacteria
that actually makes us crave bad and unhealthy foods, thus causing obesity and a
number of other health problems that accompany it. Different species of bacteria
thrive on specific food, so our gut is shaped up according to the food that we eat.
Namely, our diet determines whether the good bacteria will gain mastery over
the bad bacteria in our gastrointestinal tract. This is why unhealthy bacteria in
our gut make us crave unhealthy food, like chocolate, cakes, all kinds of pastries
(as in my case) and other fatty food as they send out chemical messages to our
brain that affect both our appetite and our mood. So, if bad bacteria prevail in
your gastrointestinal system you are more likely to feel exhausted, moody and
depressed.
Medical research have also confirmed that diet rich in protein and fat helps the
pathogenic Bacteroides bacteria grow, while a diet rich in carbohydrates results
in a higher number of Prevotella bacteria, which primarily causes respiratory
infections. It all boils down to this: if you feed your healthy gut bacteria well,
your digestive system will function much better and it will stop your cravings for
fattening food, but will instead help you lose your belly fat much more easily
13. and will help you improve your overall health.
When it comes to women, the flab problem is more prominent because of the
female anatomy, too. Namely, the female digestive organs are squeezed
alongside the reproductive organs in a smaller abdomen, so any excess of gas or
food is more apparent on a female belly. The female digestive system is also
more burdened because of the hormonal shifts during menstruation, pregnancy
and menopause, which is why a healthy gut may be even more important for
women.
Yet, regardless of your genetics, gender, exposure to stress and way of life, all of
which determine your gut flora, you can maintain and restore your healthy
microbiota by eating food that is good for your gastrointestinal system and
abandoning some unhealthy practices, which will be considered in detail in the
next chapter.
15. 1. Take probiotics and prebiotics
Probiotics are a species of good bacteria just like the ones that you already have
in your gastrointestinal tract. This is why their consumption aids digestion and
increases the number of good gut bacteria.
Prebiotics, on the other hand, are fiber compounds that pass through the upper
part of your gut undigested and stimulate the growth of the good gut
microorganisms. Both the probiotics and the prebiotics are found in food and
are a powerful combination for a functional and healthy gastrointestinal system.
Probiotics are mostly found in fermented foods of all kinds and in cultured dairy
or non-dairy products. Here is a detailed list of foods that contain the largest
quantity of probiotics that you should try to include in your daily menu: 1.
Fermented foods
Fermented foods are known to strengthen the intestinal cells, reduce the risk of
allergies and large intestine cancer and to improve the immune system. As they
are rich in probiotics, you should try to increase your everyday consumption of
either purchased or homemade fermented foods. You can choose from among
the wide array of fermented vegetables, such as sauerkraut, kimchi, pickled
carrots, pickled cauliflower, pickled peppers, pickled cucumber, pickled olives
and the like; fermented beans, such as green beans, lentils, chickpea;
fermented soybeans, such as miso, tempeh and natto; fermented beverages,
such as kefir and kombucha and fermented condiments, such as apple cider
vinegar, white or red wine vinegar and soy sauce.
2. Cultured dairy and non-dairy products The culture products contain active
and live cultures that help your good gut bacteria maintain the balance, keep
your digestive system functional and thus boost your metabolism, which will
help you lose weight. Cultured products are: yogurt, buttermilk, kefir, and
cheese, as well as yogurts and kefirs made from non0dairy products, such as
17. 6. Legumes
Legumes are known to produce SCFA or short-chain fatty acids and are rich in
fiber, protein and Vitamins B that improve the absorption of nutrients and
strengthen the gut tissue. Legumes are also confirmed to improve weight loss as
they make you feel satiated.
7. Onions
8. Garlic
7. Mushrooms
Mushrooms have been found to alter the gut microbiota as they help the growth
of the "friendly" bacteria, while reducing the number of unhealthy and
pathogenic bacteria.
8. Whole grains
All whole grains, such as whole wheat, oats, barley, rye and brown rice are full
of fiber, so, once they reach your stomach, they act as prebiotics, stimulating the
growth of good gut bacteria that help digestion.
9. Asparagus
10. Kiwi
Kiwi is known for its ability to feed the good gut bacteria because of the fiber
that it contains, which is used as prebiotic food for the probiotic bacteria in the
gastrointestinal tract. The "fed" probiotic bacteria in turn fight the pathogenic
bacteria and convert the fiber into acids that the gut bacteria use together with
their human host.
11. Polenta
18. Polenta is rich in fiber that goes straight to your large intestine and ferments
there into a variety of good gut bacteria.
12. Chicory
Last, but not least, chicory is well known for its ability to eliminate intestinal
parasites thanks to its volatile oils, which is why it is one of the top prebiotics
that you should include in your diet as much as possible.
20. 3. Eat antioxidant food
Foods rich in antioxidants are known to have a positive effect on the healthy
bacteria because they reduce the number of gut pathogens, while leaving the
good bacteria unharmed. All fruits and vegetables are known to have antioxidant
properties. They are also rich in Vitamins C and E, folic acid and carotene, all of
which are substances that help prevent stomach cancer. This is why it goes
without saying that you should include fresh fruits and vegetables in your
everyday diet for a good gut and a strong immune system. You should also drink
a lot of cranberry and raspberry juice as these berries have been confirmed to
contain substances that prevent the growth of pathogenic gut bacteria and thus
protect you from intestinal diseases.
33. For the salad:
1/4 cup of rice vinegar
1 teaspoon of olive oil
1/2 teaspoon of brown sugar 1 tablespoon of peanut butter 1/4 teaspoon of
mustard
1 clove of garlic
3 cups of salad greens
3 cups of watercress
Instructions: 1. Put a colander into a bowl that is at least 1/3 larger than the
colander. Line the colander with few layers of cheesecloth that will extend over
the sides. Then put the yogurt in the colander and cover it will clean foil.
Refrigerate for 12 hours for the yogurt cheese to be formed in the colander.
2. To make the crab cakes, mix the yogurt cheese and all the other crab cakes
ingredients through the crackers. Add the crab meat and stir well. Shape 12
equally-sized patties.
3. Heat one teaspoon of the olive oil over medium heat and fry the patties in it,
about three minutes on both sides.
4. To make the salad, combine the ingredients through the garlic. Put the salad
greens and the watercress in a bowl. Drizzle them with the vinaigrette. Serve by
arranging first the salad and then the crab cakes on top.
34. Cucumber-Yogurt Salmon
Ingredients: 1/2 cup of yogurt
1/4 cup of chopped and peeled cucumber 2 tablespoons of chopped fresh
coriander 1/2 teaspoon of freshly squeezed lime juice a pinch of salt
2 teaspoons of olive oil 4 skinned salmon fillets 1/2 teaspoon of salt
1/4 teaspoon of pepper
Instructions: 1. Mix the first five ingredients and then chill them.
2. Heat oil in a pen over medium heat. Sprinkle the salmon fillets with 1/2
teaspoon of salt and the pepper. Put the fillets in the pan and fry them for a few
minutes on each side. Serve the fillets with the cucumber-and-yogurt dressing
and with steamed rice.
36. 1/2 cup of chopped tomato
1/2 teaspoon of salt
2 cans of rinsed and drained chickpeas 1 cup of plain yogurt
1/2 cup of chopped fresh coriander Instructions: 1. Heat oil in a pan over
medium heat. Combine the first four ingredients, through the cinnamon sticks,
and cook them for about 40 seconds.
2. Add the onion and cook for a couple of minutes.
3. Add the ginger and the garlic and after 30 seconds or so add the garam
masala.
4. Pour the water, the tomato, the salt and the chickpeas and bring to a simmer.
Cook for about 5 minutes.
5. Remove the curry from the heat and take away the cinnamon sticks and the
bay leaves.
6. Add the yogurt and the coriander.
42. Conclusion
After reading this book, you will realize how important our gastrointestinal
system is for our whole body and our overall health.
First of all, it controls our immune system and thus protects us from various
infections and diseases, particularly autoimmune diseases. Second, it sees to the
proper functioning of our digestive system, thus speeding up our metabolism and
resulting in us losing weight or maintaining our ideal weight.
This is why you should take good care of it by consuming the foods that have
been listed in this book as beneficial and ideal for a good gut, while avoiding
unhealthy dishes and abandoning some bad practices that disrupt the balance of
bacteria in your gut.
Just bear in mind that the bad bacteria make you crave bad and unhealthy food,
while the good bacteria thrive on healthy food. This is why you should stick to
the healthy food rich in probiotics and prebiotics, as well as to the food that is
rich in active cultures.
The final chapter of this book has therefore given you recipes for delicious meals
that are also good for your gastrointestinal system as they are a combination of a
number of the listed good gut foods ingredients that you can use to both
diversify your everyday menu and to keep your gut healthy.
If you follow these recommendations, your gut will be extremely grateful and it
will thank you by preserving your health, helping you lose weight and eventually
add years to your life.