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Minimalist 5-Ingredient 5-Minute Green Smoothie


1 and 1/2 cups water


1c frozen berries


3c greens, any kind


1 apple (or other non-melon fruit)


1 small avocado


Layer the ingredients, starting with the water, in a blender.  I use an Oster Pro 1200 Blender to get away from plastic containers (it’s made of glass).  It also has a smoothie function, which you can leave running while cleaning up.  Perfect for when you only have five minutes but need to eat!

The Best Diet For Your Microbiome

Diet is emerging as one of the leading influences on the health of our microbiome.  We can manipulate the balance of our microbes by paying attention to what we eat (from TED-Ed).

Gut Microbiome: Another Reason to Exercise

In 2014, researchers comparing the National rugby team of Ireland and sedentary men reported in the journal Gut that being physically fit was associated with a greater diversity of gut bugs.  But correlation vs causation was debated, as with many microbiome studies.


Newer research conducted in rodents has found that exercise, regardless of diet type, improved the makeup of the gut microbiome and raised the levels of butyrate, a short-chain fatty acid that nourishes the intestinal barrier and helps protect against colon cancer.  Rob Knight, director of the Center for Microbiome Innovation at U.C. San Diego, told Vogue, “That people who move more have a more diverse microbiome is something that we noticed at my lab several years ago, but we couldn’t prove causality…these studies are incredibly exciting”


The newest research conducted by the same authors of the 2014 study showed that athletes had increases in beneficial fecal metabolites like short-chain fatty acids.  “Our earlier work, also published in ‘Gut’, had shown that the microbiome of the athletes differed in composition from that of non-athletes, but now we have found that functional behaviour of the microbiome separates the athletes and controls to an even greater degree,” said Professor Fergus Shanahan, one of the study’s lead authors.



The Best Medicine Doctors Don’t Tell You About


Food choices are the most important cause of poor health in the United States.  But food-as-medicine is still fringe medicine, a practice more likely to be found at a few specialized clinics rather than in the halls of academic medical institutions.


Prevent And Treat Heartburn

Lifestyle choices, including the food you eat, can help prevent or treat acid reflux.  Some quick tips:

  • Manage stress
  • Get good sleep
  • Maintain a healthy weight
  • Avoid smoking
  • Avoid or limit spicy, fried or fatty foods, chocolate, onions, garlic, citrus fruits and juices, tomato-based foods like pizza, caffeine, alcohol
  • Eat whole foods high in fiber.  They can protect against acid reflux and esophageal cancer
  • Eat small meals and avoid overeating
  • Don’t lie down after a meal and don’t eat too close to bedtime
  • If you have heartburn at night or while trying to sleep, elevate the head of your bed

Read the full Brit & Co article here



Foods That Can Cause Diarrhea

gummybearsIn general, most cases of acute diarrhea are infectious and more likely viral than bacterial.  As diarrhea persists, noninfectious causes become more common.  Inflammatory bowel disease, irritable bowel syndrome and malabsorption syndromes can all cause diarrhea.  Food can also be responsible for gastrointestinal symptoms.  Common foods that cause diarrhea include sugar substitutes, coffee, alcohol, dairy, wheat, FODMAPs, spicy food and fast food.  Read the full Prevention article here.