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Hi Everyone!

Today, it's officially fall, although we've been enjoying some fabulous weather for days now. Spend lots of time outside and take full advantage of it. Being in nature is a great way to be exposed to healthy bacteria. Read Dr. Allen's article below for other ways to make our crucial gut bacteria thrive


For those newsletter subscribers who are new to plant-based eating, here is some basic info:
Enjoy the newsletter and have a fantastic weekend!

Warm regards,

Stans Slaats
 
Plant-Based Nutrition Specialist
Dr. Allen Wellness & Medical Center
sslaats@doctorallenwellness.com
702-754-4900

Upcoming Events

 
Plant-Based Eaters Meeting
 
September 27, 6 to 7 PM

Join this fun meeting where we share experiences on plant-based eating, even if you are just curious!


For more information or to let us know you're joining us, please call 702-754-4900.

For additional upcoming events, please check our website.

Five Things You Can Do to Improve Your Gut Bacteria
by Dr. Evan Allen
 
The bacteria that live in our guts contain most of the genetic diversity in our body. They make essential nutrients like vitamins and essential amino acids for us. They also seem to have effects that go far beyond the gut. They are implicated in multiple sclerosis and type 2 diabetes, among many other chronic diseases.

Yet with all the articles and coverage, we sometimes wonder, “What can I do to help get my gut bacteria in line?”
I’m here to help. Here are five things you can do right away to help promote a healthy, stable gut bacteria population.
  1. Eat resistant starches. Resistant starch is a term for a starch that will not be digested and metabolized by the small intestines, but will reach the large intestine and act as food for the gut microbiome. Resistant starches are PRE-biotics in that they help the healthy bacteria that feed on them to prosper and thrive. How do you get them? Cook regular starchy foods, cool them down, reheat them and eat them. That simple.
  2. Avoid unnecessary antibiotic pills. Antibiotic pills can be life-saving and are useful for many significant infections, but please don’t ask your doctor for antibiotics to treat mild or even moderate symptoms that are otherwise typical. The antibiotics probably won’t make much of a difference, and it takes at least a year to restore a normal gut bacteria population after the antibiotics.
  3. Avoid antibiotics (including triclosan & chlorhexidine) in mouthwash, toothpaste, soaps and other household products. If it kills 99% of bacteria, it’s indiscriminate about which ones it kills. This means that you are reducing the diversity and resilience of your microbes because of a mid-20th century germ phobia. Please move into the 21st century, or back to the 19th, either will help your microbes.
  4. Eat leafy green vegetables in high amounts. To eat large amounts of leafy greens, you almost always need to cook them. When you buy fresh spinach, blanch it, sauté it and put it on a plate, the amount of shrinkage can be shocking. It means the amount of actual leaves you are eating in an un-cooked green salad is pretty trivial. Cook the greens to get a higher total consumption of greens … or you can just eat leaves all day long like gorillas do; that will work. It was even studied in a diet trial once with interesting results.
  5. Eat beans! Yes, they are good for your heart, but the more you eat, the more you feed your gut bacteria. The gut bacteria use the soluble fiber in the beans to create short chain fatty acids, which help reduce the pH of the stool. Very beneficial for colon cancer prevention. Beans are the single food most associated with longevity.
For more good information on how to have a healthy gut microbe population from a different perspective, you can read a book by a gastroenterologist who has studied this at length, Dr. Robynne Chutkan, called The Microbiome Solution.
 
Beans Are Never Boring!

There are literally thousands of different kinds out there and they have very different flavors. They are also one of the most nutritious and economical foods you can find! A pound of dry beans makes roughly six cups of cooked beans.

Locally, check out the bulk bins at Whole Foods (especially the Town Square location) and WinCo. Both have a great selection.

Online, Rancho Gordo is known for its heirloom beans, although they are more expensive. They work with US growers , but also with small farms in Mexico (for really rare beans) through the Rancho Gordo-Xoxoc Project.

Purcell Mountain Farms works directly with farmers and has 115 different types of beans, both organic or conventional, as well as 9 kinds of lentils.

Bring home some beans you have never tried. You may just find some new favorites!

 

BBQ Beans & Greens
 
This delicious recipe from StraightUpFood.com is a winner for your gut bacteria and checks two of the boxes in Dr. Allen's article. The magic ingredient is pineapple, which makes it "wicked good". It tastes even better after a night in the fridge.
 
Copyright © 2017 Doctor Allen Wellness & Medical Center, All rights reserved.


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