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Eating For Longevity: Health Boosting Staples of The Italian Diet

Now I know what you’re thinking, what about that pizza and pasta? Isn’t it loaded with lectins sure, but pizza and pasta aren’t the only things Italians eat? That’s like assuming all weed is cheeseburgers. The truth is, the Italian diet is actually made up of some of the healthiest things on the planet and today I want to walk you through just a few of those olives and olive oil.

You know how much I love olive oil. I’ve done a whole article on it. After all, it’s great for your heart, health, your brain, your immune system and even your weight. Now the Italians make some of the best olive oils on the planet and eat plenty of it too. Whenever I’m in Italy, I love the chance to sample the local olive oils, the range and flavors from the grassy and spicy buttery is amazing. How about wild caught seafood? Italy’s got water on three sides.

So it’s no surprise that seafood is a mainstay of the Italian diet and wild caught seafood, including fish shellfish, shrimp. Lobster mussels and even squid and octopus are incredible for your health and don’t forget anchovies and sardines thanks to their lean protein and, most importantly, their high omega-3 content. Shrimp even have an added bonus if you eat the shells, you’re consuming one of nature’s lectin blockers and don’t worry, the shells are completely edible.

They just add a little bit of texture to the mix. Now, how about leafy greens, it seems like there’s always a plate of dark polyphenol, rich leafy greens on the table in Italy, sometimes they’re raw drizzled in balsamic, vinegar and olive oil, sometimes they’re braised for hours and all oil and garlic until they’re, practically falling apart and Anyway, they make them they’re too delicious to resist, and since they play such a key role in your health and keeping those gut bugs happy, why resist at all? Now how about red wine? Let me be clear: I am not telling you to go crazy and drink.

A bottle of red wine every night and if you’re not a drinker, please don’t start on my account, but a small florida. Six ounce glass at night is actually pretty good for your health, thanks in part to a polyphenol called resveratrol and resveratrol is linked to a huge number of health benefits. It’s got anti-inflammatory properties, antiviral properties and it’s even connected to heart and brain health, so feel free to pour yourself a toast to good health.

But remember a four to six ounce is not a big pour. It looks something like this. The easy way to remember is that there’s six ounces, four of them in every bottle, so for six ounce servings we’ll make a bottle of wine. That’s not much! How about garlic and onions? When I read Italian recipes, they almost always seem to start with garlic, onions or a mixture of the both cooked in olive oil and that’s fantastic both when it comes to flavor and when it comes to your health.

You see. Garlic and onions are chock-full of polyphenols and they’re pretty high in sulfur too, and sulfur helps build strong muscles, keep your veins and arteries healthy and even help your skin look great now, along with these five staple ingredients, the Italian diet is also rich and a few Other foods that are incredible for your health nuts, especially hazelnuts, walnuts, pistachios and pine nuts fresh herbs like basil, parsley and oregano pasture-raised eggs, actual pasture-raised eggs, the italian eggs have almost reddish yolks they’re, so rich, also important to note the foods that are missing from the Typical Italian diet, or that are often eaten an extreme moderation, I’m talking about things like meat, especially highly processed foods, meat.

That’s not pasture raised tons of dairy or any dairy with the casein a1 protein. You know. All in all, the Italian diet is a good prescription for health and a great way to make sure you’re eating delicious meals that satisfy you and your gut bugs I’m dr. Stephen Gundry, and I’m always looking out for you. Thanks for reading click, the circular blog icon to subscribe and make sure you don’t miss a single article, click on the left to read another great article and don’t forget to visit my website for more of my best tips, because I’m dr.

Gundry and I’m always looking Out for you,


 

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Kale: Superfood or super bad for you? | Dr. Gundry Clips

Sucking you think kale is unhealthy for us to eat, but it might be a bit of an overstatement. But I like you, I really care about the microbiome and I spent 15 years of my life on antibiotics for chronic sinus infections. So I had a truly rack to gut that is now recovered and along the way I got to be friends and I’m an investor.

An advisor in a company called biome that quantifies gut bacteria at a very detailed level, and their data set from tens of thousands of people shows that roughly a third of people don’t have bacteria that can breakdown oxalic, acid or oxalates. So what happens? Is this compound? That’s very high in kale. Oh, it goes into the blood. It meets, free, calcium there, an extra calcium. As you know, ages, you pretty quickly.

You should not have extra calcium floating around your blood, but you probably do and when it hits the calcium, it forms micro crystals that then stick in your joints and cause pain. It’s associated with brain inflammation, potentially with autism and the worst condition of all that it’s associated with is called vulvodynia, which is extremely a painful vulva in women to the point they can’t even wear underwear.

I mean it look, really bad pain and it’s caused by these micro crystals. So if you’re sitting there eating one of these, you know raw kale salads once or twice a day. It’s also associated with kidney stones that come from not uric acid, but oxalic acid. The producer on the movie that I filmed about toxic mold called moldy movie it by the way it’s free, moldy movie com. This is kind of my giving back because mold jacked up my hull so much like here’s.

What it’s doing and the producer was eating. Two kale salads a day. She gets kidney stones in the middle of the of the movie like. Well, that’s what happens so. I actually recommend on the bulletproof plug if you’re going to eat, kale forgotton, say cook it. It’s okay to cook it dump the water, we’re mostly the oxalic acid, is maybe add some baking soda or some calcium to precipitate the crystals, but rock hail my sheep.

I have a small farm, my sheep will spit out Rock ale. It’s really not good food. Well, I’ve actually seen a couple of women who have come to me for hypothyroidism and they basically were having a kale smoothie in the morning and kale salad for lunch and a kale salad for dinner, and it was actually suppressing their thyroid function. They didn’t have Hashimoto’s thyroiditis, they thought they have, but we took their what we didn’t take it away from them, but we dramatically limited their kale and it solved the problem yeah.

If you have some kale once a week and you don’t wake up with joint pain. Great you know enjoy it, I would say: eat the Dino kale, that’s stuff, that isn’t all lacy. The lacy kale is particularly high in these compounds and there’s something else really scary about kale there’s a toxic metal called thallium. It’s called the poisoners poison. It disrupts potassium in ourselves, kale even organic kale bioaccumulates that stuff, like nothing else.

When we put, we took lead out of our gasoline, we put thallium in the gasoline instead, which is a thousand times more toxic than lead, which itself any amount of lead in. Your body increases your risk of cardiovascular disease dramatically. So now we’re eating a food that has oxalic acid and high thallium levels, which disrupts cellular metabolism and we’re thinking we’re making ourselves healthy.

So look if you love kale eat some kale, but you can also eat some french fries they’re, probably equivalent


 

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Dr. Gundry’s Plant Paradox on the Go

But how can you make it work when you’re out and about you know? It may surprise you to hear it’s not that hard, but it does take some smart planning and careful preparation. So today we’re going to get into the plant paradox on the go, but first I want to know. Is there anything you’d like to learn more about? If, yes, please do me a favor and let me know in the comments below I’m making this blog for you after all, so I want to make sure your health questions get answered.

In fact, this article is actually inspired by one of our viewers who wrote in wondering how to help her husband stay healthy on the road. He travels a lot for work and it’s something that’s been on my mind, a lot, because I’ve got a few really big trips coming up myself and, in my opinion, traveling is just better if you’re feeling your best, whether you’re on the road for work or for Pleasure so let’s get right to it.

First of all, I understand if you’re on the road a lot eating in restaurants, every night is a drag so Wow I’ll briefly talk about restaurant strategy. At the end of this article today, I want to focus on snacks, lunches and other meals. You can pack at home and eat on the go first snacks. Now, if you’ve been with me for a while, you know that one of my favorite snacks on the planet is nuts they’re high in protein and healthy fat, and they keep you full for a long time.

But they can get boring, especially if you’re on the road. For a while, so I like to mix them up a little by tossing them in herbs and spices, try, garlic and rosemary at freaka and salt, or even a bit of cinnamon and vanilla, stevia for a sweet tasting treat. But I understand that can get boring on its own. We all need options. So if you have a refrigerator access on your trip or at least a well insulated lunch bag, consider making a batch of guacamole and bringing some celery jicama sticks or Belgian endive dipping.

You can also stock your fridge with healthy cheeses like buffalo mozzarella. You know, Costco sells them in individual vacuum pack servings. It’s really super convenient now or try some celery and jicama with almond butter. Instead, another great snack option if you’re browsing the grocery store shells are those little seaweed chips, basically just dehydrated seaweed with salt and seasonings, but read the label to make sure there aren’t any sneaky ingredients in with your healthy seaweed.

Now, if you’re on the road a lot, I think it’s handy to get a big plastic container and fill it up with shelf-stable pre-portion snacks like seaweed chips, nuts, the single serving packets of almond butter, bittersweet, chocolate or even jicama or coconut chips. That way, if you’re on the road for hours at a time – and you feel a little craving coming on, you know you’re taken care of and remember if you aren’t prepared those long trips are a great time to play around with intermittent fasting.

It’s great for your health, it’s way better than stopping at a gas station for a bite and as long as you’re staying well, hydrated you’ll probably get used to it fairly quickly and start feeling great fast. If not, there’s always lunch. Now it’s easy enough to find a plant paradox’ friendly meal at most restaurants and, like I said I’ll talk about dining out at the end of this article. But if you want to pack a lunch on the go, there are a few things you can do to make sure your lunch is delicious and not a soggy mess at lunch time.

First, you know that plastic container, you’re filling with snacks, throw in some sea salt. Some pepper, good quality, olive oil and balsamic vinegar. That way, you can stop anywhere for salad, greens and you’ll, be able to dress your salad and top it with some nuts for extra crunch, always handy right now, when it comes to packing a sameday lunch, your possibilities are pretty darn limitless, though, unless you’ve got access To high-quality, lectin free bread, traditional sandwiches are off the table.

If you want something hot and don’t have access to a stove or microwave, I suggest heating up something like a stew or a soup until it’s piping hot, then transferring it into into a thermos and sealing it tight, it’ll cool a little. But if you really heat your food up at the beginning of the day, it should stay until lunchtime and if you have access to a microwave but not a fridge, consider packing frozen soups and stews and glass jars they’ll start to thaw throughout the day, then just Unscrew the jars and warm them up now, if you’re more of a salad person, I suggest either packing your salad undressed and using that oil and vinegar I mentioned earlier or if you don’t, have access to a fridge during the day, and you want the convenience of A pre dressed salad, ditch the delicate greens and make your meal with hearty ingredients like broccoli, slaw, kale, chopped radishes and shaved asparagus.

Not only will it make your cell a little more delicious and exciting, because it’s not your average lettuce you’ll avoid that end of the day. Soggy green thing too, but if you are someone who craves leafy greens, make your salad upside down, put your dressing in the bottom of the container, followed by the heavy ingredients like animal protein. Avocado and chopped veggies then put the greens at the very top when you’re ready to eat just invert, the container onto a plate and you’ve got an instantly dress, salad and not a soggy green insight bonus if you’ve got refrigerator access and are packing multiple meals.

At a time, you can make a lot of salads this way at once. I find that a actually keeping 5-6 days in their fridge just like this, that’s not bad or you could also just make a meal of snacks. Some nice goat cheese, a little prosciutto plenty of leafy greens, maybe a figure to think of it as a plant paradox’ cheese board. Now, if you’re staying in a hotel first thing you should do, is ask for a refrigerator.

Most hotels have them, though they may charge a small deposit, but that way you can keep things like salads and sparkling water cool for when you’re hungry, and you can stash coconut yogurt, hard-boiled, eggs and pre chopped veggies inside when you want an easy breakfast or a Snack and also if your room comes with a hot water heater by a pack of miso paste, you’ve got everything you need to make miso soup, which is fantastic any time of the day.

They actually eat it for breakfast in Japan, but when you do need to go out and eat first and foremost check out the nice long article I made about doing the plant paradox at restaurants. It’s right here on this blog, but also remember these simple tips, one when in doubt just get a salad with oil and vinegar. Most restaurants will have some version of even fast food places and diners just make sure to pick off the croutons and tomatoes and go ahead.

Pay extra for that avocado. Your health is worth it check out the appetizers. I’ve been seeing lots of Buffalo cauliflower sautéed Brussels sprouts and fennel salads on menus, most of which are perfectly compliant skip the meat make your dinner vegetarian salads, roast veggies, even a nice baked sweet potato with a little Parmesan or all delicious options and they’re great for You too, plus, when you skip the meat, you can rest assured you’re, not getting all the lectins that come from grain and corn-fed animals, so you’re keeping your body safe, like I said life’s too short, to stay at home, but traveling for work or for fun should Not be a reason to let your healthy habits slide.

In fact, I think you’ll agree when you feel your best. Those trips are even more enjoyable because I’m doctor Gundry and I’m always looking out for you – warrior

Pumpkin Seeds are a great addition to your Keto snack list!

 

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Is D-Ribose a Healthy Sugar

I want to try it because it’s supposed to help fibromyalgia, so d-ribose is a sugar, but it’s a very unique sugar. For years, I’ve used d-ribose in my patients with very bad congestive heart failure as a formula part of a formula to keep them off my heart transplant list, because d-ribose can be used by your mitochondria and by your muscles to generate energy.

A lot easier than simple glucose, it seems to have a direct ability to be used by mitochondria, the little energy organelles in your cells to produce energy, and so I’m a huge fan of d-ribose. It does have a bit of sweetness, so you can use it as a sugar but trying to use it as your sugar you’re going to have to use a lot of it to get the sweetness you want, but as an energy product as a way of increasing Your mitochondria it’s great now: why might it help fibromyalgia? Because fibromyalgia in part is a mitochondrial problem.

Your mitochondria don’t produce energy efficiently in your nerves, and so d-ribose is a great way to increase the interpret energy production in your mitochondria. So absolutely it’s a great great product. What is the best source of DHA for vegetarians? Now I’ve talked about this a lot in the past, but it bears repeating since the question comes up over and over over again, as you know, I was a professor at Loma, Linda University for many many years and it’s a vegetarian and vegan institution.

So I have a quite a large practice in vegans and vegetarians. Now DHA is one of the two long-chain three fats, the other one is EPA. Now, normally we can take short chain. Omega-3 fats like are in flaxseed, for instance, and we should have a system of enzymes that can couple one short chain: omega-3 fat with another and then another and then another, and you get eventually a very long chain of omega-3 fats, which are DHA and EPA.

Now our brain uses DHA about half of the fat in our brain is DHA and, interestingly enough, the hippocampus, the memory areas of our brain are full normally of DHA and there’s very good evidence that the more DHA you have the bigger your memory, centers are, and Quite frankly, the bigger your brain is. Unfortunately, our enzyme system in humans is lousy for taking short chain omega-3 fats and making DHA we’re not a fish.

The fish has an incredibly efficient system of taking short chain, omega-3 fats and making them long chains. That’s why fish oil is full of DHA and EPA, and not so much of the other little short chains and I’ve studied DHA levels in probably thousands of vegans now and they’re, profoundly deficient in DHA, even though either taking flax, oil capsules and they’re taking flax meal. That’s because they don’t convert it, so the good news is.

We now have a number of companies that make algae based DHA, there’s even now, some that have algae based, DHA and EPA, and so now there’s no excuse for a vegan to be deprived of the proper amount of DHA. And having said that, you want to try to yep about a thousand milligrams of DHA per day into your diet, a lot of the vegan DHA s or 500 milligrams. So two of them will do it. But whenever you buy the package, read the back look for serving size, sometimes they’ll try to fool you and they’ll say to serving sizes too, and then you look down below and you see 500 milligrams say.

Oh, you know that’s great. I there’s 500 milligrams. Well, you’d have to take four of those to get a thousand milligrams, so thousand milligrams of algae-based DHA. The problem is solved. Okay number three are pumpkins safe to eat. If I pressure-cook them, the answer is absolutely in fact, as you probably know, in general, the lectins in squashes are in the peel and the seeds, so the flesh itself doesn’t have many lectins I’ll.

Give you an example. I was in Europe two weeks ago and at every breakfast, in France and in Italy there were peeled and deseeded cucumbers, which is part of the squash family. Nowhere did, I ever see a cucumber with peels and seeds intact, because these people are smart enough because they’re taking away the lectin can containing components of that so in general, they’re pretty safe. If you peel and de-seed them, but there’s one proviso, if you’re trying to lose weight or if you’re, a diabetic or if you have metabolic syndrome or insulin resistance or pre-diabetes, the squash family in general have a lot of sugar in them.

So it’s not a free food, even if you do the right things, so it ought to be something. That’s more of a special treat, maybe on the weekends may be combined with things that that sugar content is going to be blunted like a FAT. So but yes, pressure-cooking is perfectly safe for squashes, but just be careful if you’re a diabetic or pre-diabetic. It’s not one of your best foods.


A new kind of pumpkin seed snack! Roasted by two men.