The Ideal Diet for Optimal Health and Disease Prevention

 

This past week I’ve been listening to interviews with some of the world’s most respected food and nutrition experts as part of the Food Revolution Summit.

 

I’ve been taking lots of notes and want to share what some of the experts had to say about the ideal diet for health, longevity, energy and vitality.

 

All the experts agreed, based on overwhelming evidence from numerous sound research studies, that a diet high in animal protein (ie meat, dairy, eggs) and refined carbs (ie white bread, white rice, white sugar) has been shown to promote disease.

 

So what diet do these experts follow and recommend for optimal health?

 

→ A whole foods, non-GMO (organic when possible) plant-based (or, plant-strong) diet.

 

• Incorporating fermented foods to help replenish good gut bacteria. And it’s recommended to consume a wide array of fermented foods such as kimchi, kombucha, sauerkraut, yogurt, and kefir (which can be from dairy or plant sources).

 

 

• Eating a wide variety of whole plant foods. When you do this you don’t need to worry about protein. If you’re eating a variety of whole foods and enough calories to maintain your weight, you’ll get plenty of protein. Where do you think big animals such as elephants and cows get their protein from?? → plants!

 

 

One of the experts cited a study conducted by the Harvard School of Public Health, which found that people who ate a diet rich in vegetables, fruits, seeds, legumes, and other plant foods, as part of a healthy lifestyle, lived an average of 12-14 years longer than those who didn’t.

Below are a few other key takeaways from just a few of the experts interviewed.

 

Neal Barnard, MD:

When asked: “What’s the best diet for brain health and to prevent brain degenerative diseases such as alzheimer’s and retain cognitive function?”

He answered:

• Eat for color (eat a variety of colorful plant foods)
• Eat vitamin E rich foods (such as nuts and seeds) — e.g. He says almonds or walnuts are great, but don’t eat them whole to avoid overeating; instead, take an ounce (palm of your hand), crumble or shop them, and put them on a salad.
• Avoid junk foods and high saturated foods

 

• Eat organic soy. (Women who consume the most soy products, like tofu or soy milk, are about 30% less likely to develop breast cancer than women who avoid soy.)
• Don’t take supplements containing iron or copper unless your doctor prescribes them.
• Exercise
• Go to bed by 10pm to give your brain a rest, your brain has to heal, just like the rest of your body and going to sleep allows your brain to do that.

 

When asked: “What’s the best diet to stay looking good (to have good skin complexion and overall vitality)?”

He answered: Eat a whole foods plant-strong diet

 

People not only feel better but they also look better when they switch to a whole foods plant based diet. They will be trimmer, but skin will also look more radiant and youthful.

 

Dr. Barnard also talked about how fiber is so critical. We need to be more concerned about whether we’re getting enough fiber, rather than just focused on protein. And where do you get fiber from? –> from a whole foods plant-strong diet. Animal products contain zero fiber.

 

Dr. Joel Fuhrman, MD:

 

Dr. Fuhrman stressed how important it is to eat more greens. Research shows that greens have the strongest protection against premature death and against all major chronic diseases. To enjoy an abundance of greens, Dr. Fuhrman suggests eating a big salad every day, with nuts or seeds which help you absorb more of the anticancer phytochemicals.

 

He cited one study which found that one serving a day of nuts and seeds decreased all-cause mortality by about 30% and cardiovascular mortality by 40%.

 

Dr. Kristi Funk, MD (breast cancer expert):

 

As part of a whole foods plant-based diet, Dr. Funk recommends to eat soy regularly to reduce our risk of breast cancer.

 

She shared that since 2009, studies have confirmed that soy is safe and beneficial to consume. Just one and a half servings a week will decrease breast cancer risk by about 60%.

 

Just be sure to choose organic soy to avoid GMOs and consume more of fermented soy products like tempeh, miso, tamari, and natto over processed soy foods. However, soy milk and tofu are still beneficial but should not be your main source of soy, and you should avoid the highly processed soy products like soy “meats.”

 

Did you know that cinnamon ranks #1 out of 26 of the most popular herbs and spices in the world in terms of its protective antioxidant levels? (1) And it also has anti-bacterial, anti-fungal, anti-diabetic, and many more potential benefits beyond its use in flavoring food.

 

As I recently learned about the process for harvesting cinnamon while in Sri Lanka, which is the place “true” Ceylon cinnamon originates from, I wanted to write a post to specifically showcase cinnamon and talk more about its benefits and the ways that I like to use it. If you want to see how cinnamon is harvested check out my video on YouTube here.

 

The benefits of cinnamon

 

If you’re like most, you probably use spices mostly for food flavoring. However, spices have also been used in folk medicines for thousands of years and have many powerful, evidence-based medicinal benefits.

 

So, I suggest you start to think of your spice cupboard as your medicine cabinet and look for more ways to incorporate different spices (and herbs) into your cooking — on top of receiving added health benefits, I’m sure you’ll also discover some amazing new flavors.

 

Side Note: Be open to trying new spices even if you think you don’t like the taste. We can actually retrain our tastes by simply exposing our taste buds to new flavors enough times. This is how I learned to love so many spices, herbs and veggies that I previously hated (such as cumin, cilantro, and olives, just to name a few!).

 

Cinnamon is one of the most versatile spices to use in cooking because it’s great in both sweet and savory dishes. It is also one of the most medicinal spices. So, I want to share a list of it amazing benefits + some of my favorite ways to  use cinnamon, with the hopes of inspiring you to start consuming cinnamon daily.

 

According to Healthline and Dr. Axe (and cited research studies), here’s some of the top evidence-based health benefits of cinnamon:

• Helps fight bacterial and fungal infections, as well as bad breath & tooth decay. Cinnamon is very high in a compound called cinnamaldehyde which is is thought to be responsible for many of it’s powerful medical properties, and has antifungal and antibacterial properties which can help to not only eliminate/prevent bad breath but can also help fight tooth decay and possibly reduce infections.

• High in antioxidants, which protect your body from oxidative damage caused by free radicals, thus helping to prevent many chronic diseases and slow the aging process. “In a study that compared the antioxidant activity of 26 spices, cinnamon wound up as the clear winner, even outranking “superfoods” like garlic and oregano (2).”

• Has anti-inflammatory properties, which is ideal for most people as chronic inflammation is quite prevalent these days and one of the main contributors to many chronic disease. Reducing inflammation to ideal levels can also to boost immunity in general, and give you more vibrant energy and mental clarity.

• Protects the heart, by improving key risk factors for heart disease including cholesterol, triglycerides, and blood pressure.

• Increases sensitivity to insulin, which is a key hormone regulating metabolism and energy use

• Helps to lower and stabilize blood sugar levels & prevent Type 2 diabetes (at a dose of just .5 to 2 teaspoons per day). “Numerous human studies have confirmed the anti-diabetic effects of cinnamon, showing that it can lower fasting blood sugar levels by 10–29% (3, 4, 5).” Because cinnamon also increases sensitivity to insulin, it is considered one of the best foods for pre-diabetics and diabetics (Dr. Axe). “Cinnamon for diabetes can help block the activity of several digestive enzymes to slow the absorption of sugar in the bloodstream after a high-carb meal. (6)”

• Preserves brain function and helps defend against neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.

• May lower risk of cancer, esp. in the colon

• Sweetens up recipes without sugar. Adding cinnamon to tea, coffee, baked goods and oatmeal can help you reduce your sugar intake and thus help with weight loss, diabetes, low energy, and overall health.

 

 

What’s the best kind to use?

 

There are two main types of cinnamon:

• Cassia cinnamon — this is the most common variety
• Ceylon cinnamon — this is “true” cinnamon, and what I personally use

 

According to Healthline, it’s better to use the “true” Ceylon cinnamon.

 

Both types have health benefits, but if you’re using a lot of cinnamon, it’s better to use Ceylon because in large doses the Cassia type may be harmful. The Cassia type contains significant amounts of a compound called coumarin, which is believed to lead to liver toxicity and damage in large doses. The Ceylon variety only contains trace amounts of coumarin.

 

It’s recommended to limit Cassia cinnamon consumption to 1 tsp per day, and Ceylon to 2 and ½ teaspoons per day. (Healthline)

 

How I use it + some recipe suggestions:

 

I add cinnamon to just about anything I make for breakfast (except for eggs, avocado toast and sauteed greens) — it adds natural sweetness so I don’t need to add as much sugar. Here’s some of my go-to breakfast & beverage recipes using cinnamon:

• Oatmeal and quinoa porridge → I either add cinnamon and pure vanilla extract, or mix equal parts cinnamon and ginger powder, with ½ part cardamom powder. Then I add some chopped dates, dried berries, or sliced banana for extra sweetness. I’m currently loving this oatmeal recipe from @maddielymburner (I just use regular oats instead of instant when I’m having it for a regular breakfast and not pre-workout meal). You can find the recipe in the description of this YouTube video.
• Chia pudding → Try ¼ cup chia + 1 cup coconut or nut milk + ¼ tsp vanilla extract and ¼ to ½ tsp cinnamon. You can also add a pinch of cardamom and clove powder for a chai flavor. Then I like to sprinkle some coconut sugar on top before eating.
• Gluten-free pancakes → I add ½ tsp of cinnamon to this gluten-free coconut flour pancake recipe. You also sometimes make gluten-free pancakes with oats or buckwheat (I make my own flour by simply pulsing the oats or buckwheat groats in my Vitamix, or food processor).
• Almond butter → I love to mix cinnamon and a little vanilla into almond butter and have it with a banana or apple slices for breakfast some days or as a snack (you could do the same with peanut butter). I also love filling dates with a little cinnamon almond butter for a quick delicious snack.  Check out this tutorial from @cookieandkate on how to make your own almond butter.
• Green smoothies & protein shakes → see my go-to green smoothie recipe.
• Chai, Cinnamon tea, or Mexican hot chocolate → I love to make chai (often sans the tea), by adding a few pieces of cinnamon bark, fresh ginger, a clove or two, and a few cardamom pods to a pot of water and simmering for about 10 minutes. Alternatively, as they do in Sri Lanka, you can simply make cinnamon “tea” by adding cinnamon powder to hot water then straining. Or try making a Mexican hot chocolate which includes cinnamon and cayenne.
• My morning collagen and spice elixir → Recipe below.

 

Cinnamon can also be used in many savory recipes, for example:

• Sprinkled on roasted veggies. I especially LOVE cinnamon sprinkled on a baked sweet potato or roasted kabocha squash. One of my favorite recipes from the Everyday Ayurveda Cookbook is the yam bomb which is simply a roasted yam or sweet potato topped with whipped tahini (½ cup tahini, 2 tbsp olive oil, juice of ½ lemon, ½ tsp salt) and a dusting of sweet spice mix (2 parts cinnamon and ginger, 1 part cardamom and a pinch of nutmeg).
• Cooked with meat or rice. Adding cinnamon bark and cardamom pods with white basmati rice while cooking adds a very nice aroma and taste. Also, if you’re a meat-lover there are many meat recipes using cinnamon as well. Try this cinnamon chicken biryani recipe.

 

My morning collagen and spice elixir:

 

Because cinnamon, turmeric, ginger and saffron are some of the healthiest spices I like to add them all together in one drink that I have in the morning to start my day, along with a few other healthy ingredients including lemon, raw honey and collagen powder. I add some coconut oil and black pepper to enhance the body’s absorption of the turmeric.

 

Here’s my recipe (I don’t always measure exactly, so these are just estimates — adjust to your taste):

 

• ½ a lemon, juiced
• A knob of fresh ginger, juiced (I simply grate it with a microplane and then squeeze the pulp in my hand over a bowl — alternatively you can use ginger powder)
• ½ tsp raw honey
• ¼ tsp cinnamon powder
• ¼ tsp turmeric powder
• ½ tsp coconut oil
• few grinds of black pepper (best to use freshly ground pepper)
• few saffron threads
• scoop of collagen protein powder

 

And for days that I want to save time, or just keep things simple, I make this version (and then take a turmeric/curcumin pill) — I suggest you try this recipe first because it’s tastier as well:

 

• ½ a lemon, juiced
• A large knob of fresh ginger, juiced
• A few dashes of cinnamon powder
• A ½ tsp of raw honey
• A scoop of collagen protein powder

1. Drink lots of fresh coconut water, esp. from king coconuts

Sri Lanka is the only country with king coconuts, which are orange in color, and said to have even more good-for-you nutrients than regular green coconuts. Plus, the water from king coconuts is a bit sweeter and tastier. Drinking coconut water is an excellent way to stay well hydrated while in hot climates, because it’s high in potassium and contains just enough sodium to maintain electrolyte balance, and gives you a natural energy boost. Plus, it’s a good source of vitamin C and magnesium as well.

 

If you want to enjoy coconut water in a country where coconut trees don’t grow, don’t be fooled by many of the bottled coconut water sold nowadays which as not much different than drinking sugar water. While bottled coconut water has become quite popular, the taste doesn’t compare to the real deal (unless its raw, which most aren’t) and after high heat pasteurization you’re losing a lot of the benefits — its been shown that heat also destroys some of the vitamins, minerals, and phytonutrients, and also denatures enzymes. Therefore, drinking a lot of bottled coconut water might just be adding extra liquid calories to your diet that aren’t necessary. You might find a whole young coconut in an Asian grocery store but if it’s not that fresh the taste might also not be as good.

 

My recommendation is to save your money and enjoy lots of fresh coconut water while traveling in tropical places, such as Sri Lanka.

 

However, if you’re exercising a lot, and want a drink to help replace electrolytes and keep you well hydrated (or want a healthier alternative to soda but plain water just won’t do) it’s better to drink bottled coconut water (even if pasteurized) rather than nasty chemical-filled sports drinks such as Gatorade and Powerade.

 

If shopping for packaged coconut water, opt for raw if you can, but at least make sure it doesn’t contain any added sugar (as most Asian brands do).

 

Read here for more about the science-based benefits of coconut water. And read here for more about how to buy the healthiest coconut water, and avoid the worst — including a list of top picks for packaged coconut water (FYI, Vita Coco is not on the list). Or want to learn more about electrolytes and symptoms of electrolyte imbalance? Read here. (Note: these links are from other blogs that I used as references for my post)

2. Enjoy lots of coconut based veggie curries

 

 

Yes, I’m getting onto a theme here — coconuts! Really, I was amazing by the multitude of ways coconuts are used. While I thought Sri Lankan food would be quite similar to Indian cuisine, I actually found it more similar to SE Asian cuisine with their heavy use of coconut milk. The veggie curry at more restaurants I tried was delicious, especially Upali’s in Colombo. When traveling you don’t want to forget about eating lots of veggies, so veggie curry is a great way to enjoy a variety of different local vegetables.

 

And coconuts have so many health benefits, from supporting the immune system and digestion to helping protect against kidney disease and bladder infections to supporting thyroid function. While many still have concern about the high saturated fat content, the research available actually shows that overall cholesterol and triglyceride levels actually improve with coconut intake, and in cases where “bad” LDL cholesterol increases, “good” HDL typically increases as well (Healthline).

 

Coconut oil also is said to provide the perfect source of energy because the medium-chain fatty acids found in coconut oil only have to go through a three-step process to be turned into fuel vs. other fats that have to go through a 26-step process (according to the brochure from Oxygen Cosmetics Coconut Collectives that I picked up at the wonderful boutique hotel & spa we stayed at in Mount Lavinia (Coza Ceylon). Among its many benefits, several substances in raw coconut may boost immune function and help your body fight disease, as the specific fats found in coconut meat are antibacterial, antiviral and antiprotozoal.

3. Take a cooking class and learn how to make your own coconut milk and curries

 

 

In Unawatuna, where we stayed in the South, there were so many options for cooking lessons. While I was disappointed with the structure of the cooking class compared to the ones I did in Thailand and Cambodia — which let you actually have your own cooking space vs. preparing all the dishes as one group — it is still an activity that I recommend if you enjoy cooking or want to learn how to make healthy curries.

 

We also learned how to make homemade coconut milk, and I bought my own coconut grinder to bring back to Iraq as I have yet to find a good quality canned coconut milk here. You simply add 2 cups of water to the grated coconut from 2 coconuts and massage with your hand then strain out the pulp. They call that coconut cream. Then repeat with 2 more cups of water and you’ll get a thin coconut milk. You can actually do the same with dried coconut flakes, but you’ll want to add hot water and let them soak first then blend before straining through cheesecloth.

 

What makes the curries so healthy is not only the use of lots of vegetables and coconut milk, but all the herbs and spices. Herbs and spices are not only great for enhancing flavor, but they can help stimulate the immune system and help prevent cancer. You should start to think of your spice rack as your medicine cabinet.

 

After learning about the different spices to add to your Sri Lankan curries, ask where the nearest market is to buy your own to take home. I actually picked up a homemade garam masala and curry blend from a nearby fruit vendor.

4. Stock up on all your coconut pantry essentials for a fraction of the price

 

 

I was surprised to find all the same coconut pantry items, such as coconut aminos, coconut sugar, coconut flour, coconut honey, and coconut vinegar (in addition to king coconut oil of course) sold in a number of shops, but for a fraction of the price they are sold in the U.S.

 

I picked up some coconut aminos, which is a great soy- and gluten-free alternative to soy sauce. I already had some coconut flour and coconut sugar, otherwise I would have bought that as well. Coconut flour is great for gluten-free baking, and coconut sugar is a better alternative to white sugar as it has a lower fructose content and lower glycemic index. However, sugar is still sugar so coconut sugar should be used sparingly as well — while its healthier than refined white sugar, it’s still worse than no sugar at all.

5. Visit an ayurvedic herb & spice garden

 

 

We had a lovely and very informative tour of an ayurvedic herbal garden in Unawatuna called Raju Herbal and Spice Garden. Our tour guide was Siri, who spoke excellent English and gave great explanations about the different medicinal uses/benefits of the herbs and spices in the garden. Afterwards we were taken into their “pharmacy” where Siri explained the different natural remedies and products we could purchase. I bought a couple items for gifts, so I’ll share a follow-up post after the recipients of my gifts report back on their effectiveness.

 

However, even if you don’t want to purchase anything, the tour guide share a lot of helpful information that can be applied to improve one’s health without needing to purchase any of their products. For example, he advised to add natural vanilla to tea for a natural sweetness, as an alternative to sugar. He also suggested to blend the gel from one aloe vera leaf with water and drink this mixture once a month to cleanse your body. I already knew that aloe vera was a powerful cleanser for the body but wasn’t aware that consuming it just once a month was enough to have a significant benefit so I’ll now be giving it a try.

Read more about the benefits of drinking aloe vera juice here (from Healthline).

6. When ordering at a restaurant, ask for red rice & no papadam

 

 

Red rice is popular in Sri Lanka, is a better option over white rice as its a whole grain form of rice and have a higher fiber and protein content, as well as antioxidants. Red rice is an even better option than brown rice.

 

Traditionally rice and curry in Sri Lanka is served with a papadum — which is a piece of deep fried flatbread (with a chip like texture). It’s quite tasty so I recommend trying it once, but then asking servers not to bring it with your meal if you’re trying to eat healthy during your trip, because it’s much easier not to eat it if it’s not in front of you — which is why the best way to avoid eating junk food is to keep it out of your house, or at least out of eye sight (such as tucked away in the back of the cupboard, with healthier options in front, and fruit on the counter).

 

Click here to learn more about the different varieties of rice and which are healthiest (Healthline). Black rice is actually my new favorite!

7. Take a surf lesson, a yoga class, go on a village cycling tour, or volunteer for a day at an elephant orphanage

 

 

There are so many activities that will get your body moving, rather than just sitting on the beach. And you’ll have lots of fun as well! We stayed in the south of Sri Lanka in Unawatuna and went to Weligama beach one day for a surf lesson which was great face — it’s a great beach for beginners to learn surfing and you’ll find loads of options for surf lessons lining the beach. We went with the first one we saw, just in front of the “Nice Cream” food truck and were really pleased with our instructure (and paid only about 2500 rupees each for a 2-hour lesson, which is about $14 USD).

 

I also tried a yoga class at “Yoga with Asiri” in Unawatuna and would recommend taking a class there, but there are also lots of options anywhere you stay.

 

While we didn’t go on a village cycling tour, it looked like a fun way to see the rural areas. If you’re staying in Galle, this is one company to check out: http://www.idlebikes.com/

 

And finally, I wish I had known about this elephant volunteer opportunity before my last day (when I saw it advertised at the Saturday market in Galle, and spoke to a member of the NGO). In an effort to discourage elephant riding and tying chains to elephants, the Millennium Elephant Foundation, located in Kegalle, Sri Lanka, offers a 1 day/1 night volunteer program that allows you to get up closer and personal with their 10 rescue elephants (bathing them, going for a walk with them, and cleaning up their beds). For more information: www.millenniumelephantfoundation.com

8. Enjoy a variety of tropical fruits

 

 

Many people (esp. those trying to lose weight) have become fearful of eating lots of fruits due to their high fructose content. However, there is a big difference between consuming pure fructose, and consuming fructose in combination with fiber and loads of nutrients (as you’ll get when you consume whole fruits). As long as you’re consuming fresh fruit in its whole form (not fruit juice, stripped of its fiber), then the sugar from the fruit will enter your small intestines more slowly.

Fruit is rich in nutrients and an important part of a healthy diet. But each fruit contains a unique profile of nutrients so you should include a variety of different fruits in your diet. Also, it’s just fun trying new fruits! I have traveled to MANY countries and I STILL encounter new fruits I’ve never seen or tried before — such as Sri Lanka. My favorites that I enjoyed while in Sri Lanka are listed below. Some of these you won’t find served on a fruit platter at a restaurant or with your hotel breakfast so you’ll need to buy them directly from a local fruit vendor (and you can ask them to cut for you as well if needed — we did this with a pineapple one night to take with us for breakfast on our early morning car ride the next day).

Fruits you must try (if you find them — luckily March was an ideal time for all of these):

• Mangosteen — This fruit is completely different from mango (inside it looks like a bulb of garlic — it is eaten much like a clementine).
• Mango — Try different varieties — I had one variety that was bright orange inside and not as sweet and delicious at the usual yellow ones you’ll find — so if you’re new to mango, try it many times until you get a nice ripe and sweet one that you’ll be sure to enjoy). Check out this video I made showing a super neat treat for easily peeling a mango using a cup.
• Papaya — It’s especially great for your skin; and as with mango try it a few times to be sure you’ve tried one that’s nice a ripe as I used to think I didn’t like papaya until I tried a really good one.
• Durian — Yes, the “smelly fruit” that many people say they don’t like — but I love it! Definitely try it! You likely won’t find it served in a restaurant because of the strong smell that many find offensive (which I actually don’t) — so you’ll need to buy it from a local fruit vendor and ask them to cut it open for you. It has a very unique tasty & a creamy texture.
• Jackfruit — This is a huge fruit so you’ll often find vendors selling pieces of it rather than the whole thing. I also had some delicious vegan “jackfruit al pastor” tacos at the Hideout Cafe in Unawatuna that I recommend for a healthy meal or snack.
• Rambutan — This was my favorite fruit from my previous backpack travels in SE Asia, so it was the f was pleased to find it in season during my visit to Sri Lanka.
• Soursop — this was my first time trying soursop and I was surprised by its very unique texture (a little spongy) and taste, but found it delicious!
• Passion Fruit

According to Heathline: “Myths claiming there’s a best or worst time to eat fruit are unfounded and untrue…Regardless of the time of day, eating fruit is a sweet, delicious and weight loss friendly way to get plenty of healthy nutrients for your body.” For Type 2 diabetics, “eating fruit with another food can make a difference…Pairing fruit with another food or meal that’s high in protein, fat or fiber may cause the sugar from fruit to enter the small intestine more slowly (1)”, resulting in a smaller blood sugar spike, compared to eating fruit alone.

I enjoyed having fruit with my local Sri Lankan breakfast (most hotels will offer a western/continental breakfast option or the local option — I highly encourage you to try the local breakfast at least once, esp. If they are serving hoppers, which were my favorite! I even came home with a hoppers pan).

One health tip for enjoying fruit with your breakfast is to eat the fruit first. The hotel I stayed at in Unawatuna would bring the main meal first followed by the fruit platter, but I asked on all the following mornings to have the fruit plate first so I would fill up more on that and not overeat the string hoppers and coconut roti (as the serving size was so much).

9. Enjoy lots of massages with king coconut oil

 

Sri Lanka has many spas and ayurvedic centers in the tourist areas which offer massages and ayurvedic treatments for a very cheap price. For example, a 60-minute full body massage is between $12-30 USD. Just check on trip advisor to choose a good place.

 

Massages are more than a just a feel-good indulgence to pamper oneself, but actually are a powerful tool to improve one’s health, even if you are seeking pain relief. Massages are a great way to relieve stress (ie reduce cortisol levels), which in turn boosts your immune system and reduces illness. Read more about the benefits of regular massage here.

 

King coconut oil is excellent for your face and body for both moisturizing and helping to prevent or reduce wrinkles, sagging skin, age spots, and rosacea. It’s also said to help promote thicker hair growth.

 

If you can’t make it to Sri Lanka, you can purchase some king coconut oil on Amazon here.

10. Join a wellness retreat or detox program

 

Unfortunately this wasn’t something I had time for, but I wanted to add this to the list as a suggestion given the many wellness resorts and spas in Sri Lanka offering ayurvedic detox rituals, healing yoga, meditation, and luxurious pampering. Click here for a list of the best wellness retreats in Sri Lanka, by theculturetrip.com.

I just finished watching the premier screening of “INTERCONNECTED: The Power to Heal from Within,” a 9-part documentary series that explores the role of our microbiome. And I want to share with you the top recommendations from the experts to cultivate a healthy microbiome, without spending a lot of money on expensive probiotic supplements.

“The microbiomeis the next frontier in medicine. Understanding it and optimizing it is goingto be critical to solving so many of our healthcare issues.” – Mark Hyman, MD,Cleveland Clinic Center for Functional Medicine (1)

“Protecting yourmicrobiome – and restoring its balance if it is disrupted – is one of the mostimportant things you can do to sustain health.” – Frank Lipman, MD (2)

First, what is the microbiome?

The microbiome consists of trillions of microorganisms (aka microbiota), including thousands of different species, mostly found in the small and large intestines. These include bacteria, fungi, parasites, and viruses. In a healthy person, these ‘bugs’ coexist peacefully. The microbiome is now even being labeled a supporting organ because it plays so many key roles in our body. (3)

Why is a healthy microbiome so important?

 “The microbiome is the next frontier in medicine…You can transplant fecal matter from a thin person to a fat person and reserve their diabetes. You can take fecal matter from a normal kid and put it into an autistic kid and their behavior changes.” – Dr. Mark Hyman (1)

“The microbiome has the power to impact almost every area of your health, including your immunity, stress response, sleep, mood and behavior, metabolism, weight, and so on.” – Dr. Frank Lipman (2)

Friendly bacteria help:

• Produce essential vitamins and nutrients,
• Digest our food,
• Orchestrate our immune system,
• Control our metabolism,
• Sustain the gastrointestinal tract and promote healthy digestion,
• Regulate our appetite,
• Impact our mood,
• Make natural antibiotics,
• And more. (4)

“It’s no wonder with everything that our gut bacteria do, that they’re connected to chronic disease. In fact, there’s not one chronic disease that you can think of [e.g. diabetes, heart disease, cancer, fibromyalgia, rheumatoid arthritis, obesity, autoimmune, alzheimer’s, etc.] that has not been associated with a disruption of our microbiome at some level.” – Dr. Helen Messier (4)

We’ve got more bacterial cells than human cells in our body. And our microbial genes outnumber our human genes by more than 150:1. (4)

70% of our immune system resides in our gut.

Over 90% of your body’s serotonin – aka, your “happy” neurotransmitter – is made by your gut microbiome. (5) This is why a change in the microbiome can significantly affect your mood and behavior, your cognitive performance, your mental health, and your pain tolerance. (6,7)

of our nervous system also resides in our gut. Therefore, our gut is a complex source of health, immunity, and curing-ability.

In the documentary, Interconnected, Dr. Mark Hyman cited one research study showed that Polish women have very low rates of breast cancer, and they eat 30 pounds of sauerkraut in a year. And when the same women move to American they have the same rates of breast cancer as everyone else because they don’t eat their sauerkraut. (1)

Unfortunately, few people reach adulthood with their microbiome in great shape, due to things like drugs and antibiotics, junk food, GMOs, and conventionally or factory-farmed meats. (2)

What’s the best way to cultivate a healthy microbiome?

First, you want to avoid anti-biotics use as much as possible, unless absolutely needed. If a doctor prescribes them, ask: is it really necessary? The CDC estimates that a third of all antibiotic use is unnecessary. And based on the statistics in Sweden, microbiome expert Dr. Martin Blaser (Director of the Human Microbiome Program, NYU) thinks it’s even two thirds.

If you do need to use antibiotics, be sure to take lots of probiotics and prebiotics afterwards (following the dietary advice below, because simply taking a probiotic pill afterwards won’t cut it).

“You can’t hack the microbiome. Simply taking a probiotic after taking an antibiotic won’t reverse the damage easily. It’s like you just drained all the water out of the tub and then put back in one cup of water to start of fill it back up.” – Robynne Chutkan, MD (Author, The Microbiome Solution)

Second, you want to think of your microbiome as an inner garden that needs tending to in order to flourish. You just need to feed it the right stuff. Which is probiotics (more of the “good guys”), and prebiotics (fiber). And diversity is also important for both probiotic and prebiotic consumption.

And you want to stop feeding your microbiome the wrong stuff, i.e. refined sugars, flours, and oils. And processed foods. There are a lot of antibacterial substances in processed foods that are having a negative effect on the microbiome.

3 Tips to Nurture Your Microbiome Daily

To cultivate a healthy microbiome through your diet, do the following things daily:

1. Eat probiotic-rich foods (i.e. fermented food), every single day. And focus on variety.

Fermented foods are the whole food version of the probiotics you may be familiar with (that have become a popular supplement). Well, making homemade sauerkraut is WAY cheaper than stocking up on high quality probiotics, and eating a variety of fermented foods is also more effective

Have a forkful, or two, of fermented vegetables daily. And rotate each day between different varieties, This can include fermented beets, sauerkraut, sauerkraut with carrots, kimchi, etc.When vegetables ferment they produce hundreds and hundreds of different families of bacteria that are good for you. Every vegetable when fermented produces different families of bacteria.It’s the diversity of the microbiome that’s going to make the difference so you want a diversity of inoculation from fermented vegetables.

Kombucha, kefir, and organic whole yogurt are also good sources of probiotics. But don’t rely only on these. Be sure to also consume fermented veggies.

You want to have different types of fermented vegetables inyour refrigerator and alternate every day which one you consume so that you’reinoculating your microbiome with different strains of bacteria. According toTom O’Bryan, inoculating with the goodguys every single day is the primary thing that you can do to ensure a long andhealthy microbiome. It’s the diversity of the microbiome that makes you healthier,and for example, more able to protect the lining of your gut and preventautoimmune diseases which have become far too common these days. Each

2. Consume lots of, and a variety of, fruits and vegetables, and other plant foods. 

Prebiotics refers to specific types of dietary fibers that feed the friendly bacteria in your gut. These include inulin, pectin, and resistant starch.

While there are prebiotic supplements available, you can easily get enough of these fibers through your diet – the best source being fruits and vegetables (with their skins). The highest amounts are found in garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed (1). However, in general, vegetables, fruits, whole grains and beans are all good sources of prebiotic fiber. So just focus on eating a plant-rich diet (i.e. eat more veggies!) and also eat a variety of different plant foods (i.e. the hugest variety of fruits, vegetables and other plants that you can). And buy locally as much as possible.

Gut expert Tom O’Bryan recommends: “when you go shopping, always buy a few different root vegetables: rutabaga, parsnips, sweet potatoes, carrots, etc. – and have at least one root vegetable each day + have at least 2 other prebiotic foods so you’re feeding the good bacteria.”

Here’s a list of 19 probiotic-rich foods, which includes some common foods such as oats, flaxseeds, and apples, in addition to those mentioned above.

Prebiotics fiber can also come from cooking and cooling rice or potatoes to form resistant starch. And once you’ve cooled the rice or potatoes and the resistant starch has formed, you can re-heat them and still get the benefit of the resistant starch.

3. Have a few spoons of apple sauce daily (with the skins included)

However, one caveat is that if you currently have severe gut/digestive issues, then you may want to try avoiding high FODMAP foods until you heal your gut.

One suggestion from Tom O’Bryan is to make stewed apples (aka apple sauce) and have a couple tablespoons twice a day.

Stewed Apple Recipe:

• Wash, core and slice your apples (leaving the skin on), organic if possible (if not organic, wash extra well because conventional apples contain a lot of pesticides)
• Put the apples in a pot and fill with water to 1/3the height of the apples
• Add some cinnamon (and a little nutmeg if you like)
• Add some raisins if you want (I’m not a big fan of raisins so I leave them out)
• Turn the heat on to high and boil until you see a shine on the skin of the apples (which tells you the pectin has been released and they are done) – about 5 minutes at a boil for a pot with 4 slices apples.

Why stewed apples?

The pectin in the skin of apples (a type of fiber), specifically increases a substance in our gut called intestinal alkaline phosphatase (IAP). IAP protects your body – it prevents toxic bacteria (Lipopolysaccharides, LPS) from getting into the bloodstream and helps to escort that toxic bacteria out of your body. Otherwise, LPS can cause inflammation and damaging effects on the brain and body.

IAP also stimulates the genes to heal intestinal permeability and stimulates the good bacteria to colonize and rebuild. This is why an apple a day really can keep the doctor away.

Bottom Line:

Simply, Eat. More. Vegetables. Eat different colored vegetables. And eat both fresh and fermented vegetables.

Do these 3 things daily, or as often as possible, to cultivate a healthier microbiome and optimize your health:

1. Eat a forkful of fermented veggies every day. Stock up on a few different varieties (or make your own) to maximize the diversity of probiotics you’ll be consuming.
2. Eat lots of, and a variety of, fruits and vegetables to get sufficient dietary fiber (the prebiotics) to feed your health gut bacteria.
3. Eat a few spoonfuls of stewed apples/apple sauce, with the apple skins, each day, to help flush toxic gut bacteria out of your body.

And remember… Learning information is only transformative if you apply it in your life.

References:

1. Interview with Dr. Mark Hyman. Interconnected: The Power to Heal from Within.  https://www.interconnectedseries.com/
2. Frank Lipman, MD. How to Be Well: The 6 Keys to a Happy and Healthy Life. 2018.
3. https://www.hsph.harvard.edu/nutritionsource/microbiome/#what-is-microbiome
4. The Power of Precision Wellness – Dr. Helen Messier, CMO of Viome, https://www.youtube.com/watch?v=NpoRPvP_Rd4&t=125s&refcode=thedr&
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393509/ 
6. https://www.ncbi.nlm.nih.gov/pubmed/24997043 
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886662/