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Wall Street Journal Best Seller Dr. M's Seven-X Plan for Digestive Health
Hippocrates said, "All illness begins in gut" and nutrition is critical. So pledge to at least some of of the ten commandments below as part of your New Year’s resolution.
Is It Leaky Gut or Leaky Gut Syndrome?
1. Reduce calorie intake in case of healthy, well-nourished persons. Fasting for even a day per month improves biochemical markers of health. Calorie restriction is one of the few things that can extend life.
• Protein is an essential component of diet; however excess protein intake is harmful. Most Americans eat more proteins than the body needs. Among the dietary components involved in calorie restriction, reduction in protein intake is the one that provides most benefit for longevity.
2. Eat nutrient dense foods at the expense of calorie dense foods. The latter only provides empty calories and facilitates inflammation in the body. Examples of calorie dense foods include cookies and candies. Baked banana chips may be better than the fried potato chips. Eat oat meal for cereal at breakfast rather than the ones loaded with sugar.
3. Inflammation is a big culprit underlying many diseases including autoimmune diseases, heart disease and aging etc. Vegetarian foods are less aggravating to the gut than meat products. In case of non-vegetarians, prefer organic meats in order to escape the antibiotics present in meat fed to meat animals.
Fish is better than ham and beef but all fish are not the same. Prefer fish with low mercury content. Wild fish is healthier than the farmed fish.
4. Whole grains are superior to refined one. In case of gluten-free subjects, quinoa and buckwheat are excellent alternatives.
5. Avoid the sugar trap as much as possible. Use healthy alternatives like stevia and honey. I use stevia at home and honey when I having tea outside.
6. Go easy on butter, and cheese. Say no to Trans fats. Minimize saturated fats. Fats derived from plant sources are healthier than the animal sources. Rich sources of unsaturated fats include corn, olive and safflower oil.
7. Each 2-3 cups of fruit and 3 cups of vegetables each and every day. Mix and match different colored vegetables. Emphasize vegetables like garlic, onions, leek, tomatoes etc.
8. Eat antioxidant rich foods to kick oxidative stress involved in diverse disease including heart, diabetes, neuro-behavioral dysfunction, aging and cancer. Examples include fruits (Acai, apple especially red apple, Red grape, prune, orange, berries especially wild blueberry and cranberry, plum, peaches, watermelon, Kiwi fruit); vegetables (garlic, broccoli, tomatoes, artichokes, spinach); beans and legumes (kidney beans, pinto beans, black beans); nuts and seeds(istachios, pecans, walnuts, flaxseed); herbs and spices (cinnamon, sage, turmeric, cloves, chilli pepper, mustard, basil, parsley).
9. Be picky on snacks
• Eat healthy snacks like nuts, green apples etc. You can now get these at fast food joints also.
• All yogurts are not the same. All things being equal, eat yogurt with multiple strains of probiotic bacteria. Buy plain yogurt instead of the ones with fruit and add your own fruit prior to eating. Frozen yogurt may not provide all the benefits of probiotic bacteria.
10. Drink at least 8-10 glasses of water unless restricted by your physician. Minimize carbonated beverages.
11. Adopt healthy cooking techniques. Use turmeric as a spice whenever possible. This is perhaps the healthiest of all. Baking foods is much better than frying or smoking.
Above all, exercise and talk to you physician and dietician to tailor a healthy program for you. This is an investment that you cannot go wrong with.
Wall Street Journal Best Seller Dr. M's Seven-X Plan for Digestive Health
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