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Home How-To No Sugar, No Starch Diet: Getting Started

This diet is found in the Appendix of the book Why We Get Fat by Gary Taubes and is an
example of a low carbohydrate diet. Gary got it from Dr. Eric Westmans Lifestyle Medicine
Clinic at Duke University Medical Center. It came originally from Dr. Robert Atkins diet plans. A
much more complete plan can be found in Westman, et al, New Atkins for a New You.
No Sugar, No Starch Diet: Getting Started
This diet is focused on providing your body with the nutrition it needs, while eliminating foods that
your body does not require, namely, nutritionally empty carbohydrates. For most effective weight
loss, you will need to keep the total number of carbohydrate grams to fewer than 20 grams per day.
Your diet is to be made up exclusively of foods and beverages from this handout. If the food is
packaged, check the label and make sure that the carbohydrate count is 1 to 2 grams or less for meat
and dairy products, 5 grams or less for vegetables. All food may be cooked in a microwave oven,
baked, boiled, stir-fried, sauted, roasted, fried (with no flour, breading, or cornmeal), or grilled.
WHEN YOU ARE HUNGRY,
EAT YOUR CHOICE OF THE FOLLOWING FOODS:
Meat: Beef (including hamburger and steak), pork, ham (unglazed), bacon, lamb, veal, or other
meats. For processed meats (sausage, pepperoni, hot dogs), check the label carbohydrate count
should be about 1 gram per serving (and be organic if able and nitrate free).
Poultry: Chicken, turkey, duck, or other fowl.
Fish and Shellfish: Any fish, including tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, and
lobster
(no farmed seafood, there are to many toxins in them). Eggs: Whole eggs are permitted without
restrictions.
You do not have to avoid the fat that comes with the above foods.
You do not have to limit quantities deliberately, but you should stop eating when you feel full.

FOODS THAT MUST BE EATEN EVERY DAY:

Salad Greens: 2 cups a day. Includes arugula, bok choy, cabbage (all varieties), chard, chives,
endive, greens (all varieties, including beet, collards, mustard, and turnip), kale, lettuce (all varieties),
parsley, spinach, radicchio, radishes, scallions, and watercress. (If it is a leaf, you may eat it.)
Vegetables: 1 cup (measured uncooked) a day. Includes artichokes, asparagus, broccoli, Brussels
sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks,
mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts (bean and alfalfa) sugar snap
peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.
Bouillon: 2 cups dailyas needed for sodium replenishment. Clear broth (consomm) is strongly
recommended, unless you are on a sodium-restricted diet for hypertension or heart failure.
FOODS ALLOWED IN LIMITED QUANTITIES:

Cheese: up to 4 ounces a day. Includes hard, aged cheeses such as Swiss and Cheddar, as well as
Brie, Camembert blue, mozzarella, Gruyere, cream cheese, goat cheeses. Avoid processed cheeses,
such as Velveeta. Check the label; carbohydrate count should be less than 1 gram per serving.
Cream: up to 4 tablespoonfuls a day. Includes heavy, light, or sour cream (not half and
half). Mayonnaise: up to 4 tablespoons a day. Dukes and Hellmanns are low-carb. Check the labels
of other
brands.

Olives (Black or Green): up to 6 a day. Avocado: up to 1/2 of a fruit a day.

Lemon/Lime Juice: up to 4 teaspoonfuls a day.
Soy Sauces: up to 4 tablespoons a day. Kikkoman is a low carb brand. Check the labels of other
brands.
Pickles, Dill or Sugar-Free: up to 2 a servings a day. Mt. Olive makes sugar-free pickles. Check the
labels for carbohydrates and serving size.
Snacks: Pork rinds/skins; pepperoni slices; ham, beef, turkey, and other meat roll-ups; deviled eggs.
THE PRIMARY RESTRICTION: CARBOHYDRATES
On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten.
The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables listed.
Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey, maple
syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts,
fruit juice, and fruit.
Starches are complex carbohydrates. Avoid these kinds of foods: grains (even whole grains), rice,
cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and starchy vegetables such as
slow-cooked beans (pinto, lima, black beans), carrots,
parsnips, corn, peas, potatoes, French fries, potato chips.
FATS AND OILS
All fats and oils, even butter, are allowed. Olive oil and peanut oil are especially healthy oils and are
encouraged in cooking. Avoid margarine and other hydrogenated oils that contain trans fats.

For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with lemon juice and
spices as needed. Blue-cheese, ranch, Caesar, and Italian are also acceptable if the label says 1 to 2
grams of carbohydrate per serving or less. Avoid lite dressings, because these commonly have
more carbohydrate. Chopped eggs, bacon, and/or grated cheese may also be included in salads.

Fats, in general, are important to include, because they taste good and make you feel full. You are
therefore permitted the fat or skin that is served with the meat or poultry that you eat, as long as there
is no breading on the skin. Do not attempt to follow a low-fat diet!

SWEETENERS AND DESSERTS

If you feel the need to eat or drink something sweet, you should select the most sensible alternative
sweetener(s) available. Available alternative sweeteners are: Splenda (sucralose), Nutra-sweet
(aspartame), Truvia (stevia/erythritol blend), and Sweet N Low (saccharin). Avoid food with sugar
alcohols (such as sorbitol and maltitol) for now, because they occasionally cause stomach upset,
although they may be permitted in limited quantities in the future. (Would recommend you stay away
from all artificial sweeteners if able or use Stevia, Dr. Craig)

BEVERAGES
Drink as much as you would like of the allowed beverages, do not force fluids beyond your capacity.
The best beverage is water. Essence-flavored seltzers (zero carbs) and bottled spring and mineral
waters are also good choices.

Caffeinated beverages: Some patients find that their caffeine intake interferes with their weight loss
and blood sugar control. With this in mind, you may have up to 3 cups of coffee (black, or with
artificial sweetener and/or cream), tea (unsweetened or artificially sweetened), or caffeinated diet
soda per day.
ALCOHOL
At first, avoid alcohol consumption on this diet. At a later point in time, as weight loss and dietary
patterns become well established, alcohol in moderate quantities, if low in carbohydrates, may be
added back into the diet.

QUANTITIES
Eat when you are hungry; stop when you are full. The diet works best on a demand feeding
basisthat is, eat whenever you are hungry; try not to eat more than what will satisfy you. Learn to
listen to your body. A low-carbohydrate diet has a natural appetite-reduction effect to ease you into
the consumption of smaller and smaller quantities comfortably. Therefore, do not eat everything on
your plate just because its there. On the other hand, dont go hungry! You are not counting calories.
Enjoy losing weight comfortably, without hunger or cravings.
It is recommended that you start your day with a nutritious low-carbohydrate meal. Note that many
medications and nutritional supplements need to be taken with food at each meal, or three times per
day.
IMPORTANT TIPS AND REMINDERS
The following items are NOT on the diet: sugar, bread, cereal, flour-containing items, fruits, juices,
honey, whole or skimmed water, milk, yogurt, canned soups, dairy substitutes, ketchup, sweet
condiments and relishes.
Avoid these common mistakes: Beware of fat-free or lite diet products, and foods containing
hidden sugars and starches (such as coleslaw or sugar-free cookies and cakes). Check the labels of
liquid medications, cough syrups, cough drops, and or other over-the-counter medications that may
contain sugar. Avoid products that are labeled Great for Low-Carb Diets!

LOW-CARB MENU PLANNING

What does a low-carbohydrate menu look like? You can plan your daily menu by using the following
as a guide:

Breakfast
Meat or other protein source (usually eggs)

Fat source This may already be in your protein; for example, bacon and eggs have fat in them. But
if your protein source is lean, add some fat in the form of butter, cream (in coffee) or cheese. Low-
carbohydrate vegetable (if desired)This can be in omelet or a breakfast quiche.
Lunch
Meat or other protein source
Fat source If your protein is lean, add some fat, in the form of butter, salad dressing, cheese,
cream, or avocado.
1 to 1 12 cups of salad greens or cooked greens
12 to 1 cup of vegetables

Snack
Low-carbohydrate snack that has protein and/or fat.

Dinner
Meat or other protein source
Fat sourceIf your protein is lean, add some fat in the butter, salad dressing, cheese, cream, or
avocado. 1 to 112 cups of salad greens or cooked greens
12 to 1 cup of vegetables

A sample day may look like this:

Breakfast
Bacon or sausage Eggs

Lunch
Grilled chicken on top of salad greens and other vegetables, with bacon, chopped eggs, and salad
dressing

Snack
Pepperoni slices and a cheese stick

Dinner
Burger patty or steak
Green salad with other acceptable vegetables and salad dressing Green beans with butter

READING A LOW-CARB LABEL

Start by checking the nutrition facts.

Look at serving size, total carbohydrate, and fiber.

Use total carbohydrate content only.
You may subtract fiber from total carbohydrate to get the effective or net carb count. For
example, if there are 7 grams of carbohydrate and 3 grams of fiber, the difference
yields 4 grams of effective carbohydrates. That means the effective carbohydrate count is 4 grams per
serving.
No need to worryat this pointabout calories or fat.
Effective carbohydrate count of vegetables should be 5 grams or less.

Effective carbohydrate count of meat or condiments should be 1 gram or less.

Also check the ingredient list. Avoid foods that have any form of sugar or starch listed in the first 5
ingredients.

Sugar by any other name is still sugar!

All of these are forms of sugar: sucrose, dextrose, fructose, maltose, lactose, glucose, honey, agave
syrup, high-fructose corn syrup, maple syrup, brown-rice syrup, molasses, evaporated cane juice,
cane juice, fruit- juice concentrate, corn sweetener.

https://mimbeim.com/naturopathy/recipes

Low Starch Eating Plan

Maintaining or losing weight is a concern for many people.
Quick fix diets dont work. Studies have found that over
95% of dieters who lose weight, will regain the lost
kilograms plus extra within one year.
Clearly, we need a life-long way of eating that maintains our desired body weight
without feeling deprived.

The Beaming with Health Low Starch Eating Plan we recommend helps many of our
patients lose excess kilos while maintaining good health. This is a long term eating
program rather than a quick fix diet, although positive changes may occur within days.
Most people feel more energy, notice better concentration and improved general
health.

Why it works
Starchy foods generally have a high glycaemic index (GI). High glycaemic index (GI)
foods cause a rapid increase in blood sugar levels, which in turn causes an increase in
the amount of insulin. High amounts of insulin in the bloodstream increase fat storage.
Not good!

For this reason it is best to reduce starchy foods including; potatoes, pasta, bread,
biscuits and rice. Sorry!! But most fruits, vegetables, fish, meat, nuts and seeds are fine. It
is very hard to live life entirely starch free, so try to stick to one meal with starch per day.

Other Interesting Bits

Evolution
Our body (and digestive tract) has remained essentially unchanged for hundreds of
thousands of years, yet the food we eat has changed substantially. Grains (including rice,
rye, wheat, barley and corn) have only been cultivated for the last ten thousand years -
the beginning of agriculture and civilisation - long after our digestive systems were up
and running. In the modern diet, there is an overemphasis on grains such as wheat,
appearing in bread, pasta, biscuits and most breakfast cereals. This is not to suggest we
go back to prehistoric times and eat cockroaches and dinosaur dung, but a return to the
kind of foods our bodies were evolved to thrive on; Leaves, seeds, nuts, fruits, meat,
eggs, vegetables, fish, the occasional flower and insects.

Recent history

Over 30 years ago the western world was swept up in Pritikin fever. Nathan Pritikin
wowed the experts with evidence that fat was a major cause of heart disease, the then
No. 1 killer of Americans. Pritikin recommended a diet severely restricted in all kinds of
fat. Chips and chops were out, boiled potatoes and pasta were in.

Lots of people lost weight and lots of people avoided heart disease. However, the news
wasnt all good. By focusing on processed carbohydrate foods (at the expense of good
fat and protein), this ultimately causes a shift in the way the body deals with glucose.
Encouraging weight gain and even a tendency towards diabetes, a disease that is now
epidemic.

Are there any side effects?

Most people feel fantastic eating this way. However, by removing breads, pasta and
cereals, inadvertently we are also removing a certain amount of fibre, which may result
in constipation. So, its important to ensure that you drink plenty of water (1.5-2l daily)
and eat plenty of fruit and vegetables, nuts and seeds to increase fibre. If this is still not
enough, supplement with 1 tablespoon of psyllium husks daily.

This eating plan is easy, you only need to stick to a few simple rules.

Avoid added sugar absolutely (in processed or packaged foods, sugar should be
no more than 5g per 100g of product)
Eat only two small servings of starchy food a day, preferably not at the evening
meal
Eat no more than 3 pieces of fruit daily and, although not starchy, avoid the
sweeter melons, grapes and dried fruits
 Eat protein with every meal. The rule of thumb is that for each main meal, the
portion of protein should be about the size of your open palm, and for snacks,
about the size of half your palm.
Milk (cow, soy, almond) half a cup daily maximum to be added to tea or coffee

Unrestricted Foods
All fruit except bananas, melons, grapes, dried fruit
All vegetables except: peas, potatoes, corn, parsnip, pumpkin.
All protein foods: meat, chicken, fish, eggs, nuts, seeds, cheese, legumes, tofu
Protein powders: pea protein, soy protein, rice protein, whey protein
Fats and oils: walnut oil, sesame oil, cold pressed olive oil, macadamia oil,
flaxseed oil, coconut oil
All spices and herbs, soy sauce

Starch Foods
Two small serves of starchy food per day (preferably not at the evening meal)

Grains - One serving of starch equivalents

Bread - one slice

Rice - 3/4 cup cooked
Pasta - 3/4 cup cooked
Oats - 3/4 cup cooked
Quinoa - 3/4 cup cooked
Crackers - (eg Vita-Weat, rice cakes) two pieces

Fruit - One serving of starch equivalents

Banana - one average

Vegetables

Potatoes - 3 chat, one medium

Meal Suggestions
Eat at least 3 meals a day. Breakfast is non negotiable. If you feel hungry in between
meals, eat a snack. This is not a diet-diet! Its a healthy way of eating which will help you
obtain and keep your ideal body weight.
Breakfast

Scrambled, poached, boiled or baked eggs on a bed of spinach, and/or

mushrooms, and/or tomato, and/or fetta or chevre cheese
Smoothie (soy milk/ cows milk/ orange juice/ yoghurt and or other fruit. Try
adding an egg and LSA**)
Combination of chopped almonds, walnuts, cashews together with sunflower
seeds, sesame seeds, linseeds and pumpkin seeds. (add or subtract any nuts or
seeds you particularly like or dislike), mixed with a spoonful of milk or yoghurt
A cup of ricotta mixed with fruit eg apricots, kiwi fruit, berries

If you wish to have starch at this meal (e.g. toast, porridge, baked beans, banana)

**LSA is a mixture of ground linseeds, sunflower seeds and almonds. You can buy this
blend ready-made from health food shop or supermarkets

Lunch/Dinner

Meat or chicken casserole and vegetables

Fish, meat, or chicken and salad
Meat, chicken or tofu and vegetable soup
Stir-fry vegetables with meat, chicken, fish or tofu
Fish (canned or fresh) and salad (e.g. canned tuna with grated beetroot and
carrot)

If you wish to have starch at this meal (e.g. bread, rice, pasta)

Snacks

Meat, chicken or tofu and vegetable soup

Almonds, walnuts, etc.
Small can of tuna with lettuce or salad
Small can of baked beans
Fruit and cheese

If you wish to have starch at this meal (e.g. crackers, baked beans, bread, banana)

Ankylosing Spondylitis: There is hope

November 20, 2016 stopautoimmunity 5 Comments

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Ankylosing Spondylitis is a chronic inflammatory condition that affects one out of hundred citizens of the
western world. Its characterized by inflammation and fusion of the spine starting with the sacroiliac
joints and finishing in the cervical vertebras. Other big joints such as hips, shoulders, elbows and knees
are usually affected. The HLA-b27 gene is no longer important for the diagnosis because of the increase
in the number of sufferers that dont have it and still experience the symptoms of the same disease. AS
can manifest itself as inflammation of the uvea (uveitis) and its strongly related to Crohn disease.
Current treatment depends of the disease activity, varying between NSAIDS, DMARDS and biologic
treatment, this last one being a huge step forward in the treatment, slowing the progress of the disease
and improving notoriously patients quality of life. Still, almost 40% of the patients dont react to
antiTNF therapy and cant reach remission. Those that are able to achieve this, have to cope with serious
side effects that come with these drugs. Some of the most feared adverse reactions to biologic drugs are
the increased risk of cancer and development of another autoimmune diseases (there are case reports
of patients developing multiple sclerosis, lupus and psoriasis after the first injections). Therefore, even
knowing that the quality of life of the average AS patient is better nowadays than it was 20 years ago,
we shouldnt be satisfied because patients depend on the dispensation of expensive drugs, chronic
pharmacologic therapy, life threatening side effects and, even worse, a lot of them are still suffering day
after day.

39293tn

Sacroilitis, hallmark of AS. Source: EMedicine

AS is the disease that raises the most interest in the bowel-joints connection. Between 5 and 10% of the
patients with AS develop IBD. Moreover, almost 60% of them have subclinical intestinal lesions that can
be seen on a colonoscopy. An increased intestinal permeability has been reported in AS and several
easily treatable intestinal infections such as giardiasis can develop a reactive arthritis that mimics AS.
One of the most used drugs in AS is Sulfasalazine, an intestinal antiinflammatory used also in the
treatment of IBD. Even today, researchers still dont know why Sulfasalazine reduces joint disease. The
only fact is that it reduces intestinal permeability and has small antibacterial effect, attributed to
Sulfapyridine.

ankylosing_spondylitis

Evolution of AS. Source: Arthritis world association

Due to this clear relationship with the bowel, some doctors have tried to modify the diet of their AS
patients in order to alter the progress of the disease. Seignalet treated 122 AS patients with his ancestral
diet, with a 90% success rate. Lutz had a similar success with a ketogenic diet (less than 72g of
carbohydrates per day). Nowadays, many patients are successful with a paleo diet. Theres something in
common in all these diets: drastic reduction of carbohydrates through elimination of grains and
processed food. Heres where we must talk about the most famous dietetic treatment of this disease:
the Low Starch diet, developed by Alan Ebringer and followed mostly in the anglo saxon culture. In this
diet patients had to remove or reduce the ingestion of rice, potatoes or bread and increase the
consumption of fish, meat and vegetables.

Some patients went totally no starch and had even better results. Ebringer tried to explain his theory by
pointing to one specific bacteria as the culprit of the disease process: Klebsiella pneumoniae. Kp is
usually present in the human bowel and, in Ebringers opinion, would cross the intestinal epithelium
and, due to the fact that its genome is similar to the HLA-B27 gene, would cause a immune reponse
through its interaction with the mentioned gene. This theory is called molecular mimicry.

immunology12-g008

Molecular mimicry between HLA B27 gene and nitrase reductase peptide of Kp. Source: Symbiosis

The only proofs that Ebringer showed to confirm his theory were:

1) A poorly designed study that tried to show a relationship between Klebsiellas antibodies in faeces
and AS disease activity. The studies trying to reproduce this result failed one after another.

2) The fact that Kp uses starch as its nutrient. The consumption of starchy foods such as rice or potatoes
would therefore increase Kp in the bowel and disease activity. Every researcher specialized in this knows
that not only Kp, but the vast majority of bacterial strains in the human bowel need starch (soluble fiber)
as food. Eliminating starch from your diet will modify your ENTIRE gut flora, not just Kp.

Both proofs were discredited and arent taken into account when studying the relationship between gut
flora and AS disease activity. Molecular mimicry falls by its own weight: HLA b27 patients still develop
AS. Patients without Kp antibodies still develop AS. Ebringer hasnt got an answer for any of these cases.
Kp is definitely not the only culprit of the inflammatory process in AS. There are probably several
bacterias that interfere in the process, which is still unknown and most probably multifactorial. Bacterial
and food proteins cross the intestinal barrier starting an immune reponse. Ebringers hypothesis wasnt
correct but that doesnt mean that his treatment isnt useful. The no starch diet is nowadays the best
non-drug treatment for AS. Despite this, many patients dont improve enough by simply eliminating
starch from their diet so more measures are needed.

AS treatment should be directed to restoring the intestinal barrier, modifying the microbiota and
management of symptoms.

Our treatment for AS:

Restore the intestinal barrier:

Boswellia gum resin or low dose Sulfasalazine

L-Glutamine

Intermitent fasting

Clostridium Butyricum+prebiotic (psyllium seed)

Modify the microbiota:

LCHF diet eliminating starches. Max 100g carbohydrates per day.

Consumption of probiotic foods such as kefir and sauerkraut

Fecal transplant when the disease is in remission

Management of symptoms:
Curcumin and Boswellia gum resin

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Omega 3 (fish+supplements)

NSAIDS alleviate symptoms short term but arent recommended for chronic treatment

Cryotherapy

Physical Therapy in warm swimming pool

A food allergy IGG test could be added in order to adjust better the diet. The effects of a dietetic change
are usually noted after 4-12 weeks. In future articles well talk deeply about the LCHF diet. It should be
noted that AS is a disease that responds well to dietary measures, therefore we recommend the
patients to be well informed about their treatment options.

Sources:
11/11/2015 zdrav ivot

Prebiotici u hrani za zdravu crevnu floru

Koliko su vani prebiotici u hrani

Veina ljudi unosi dovoljno probiotika, ili bar znaju da bi trebalo to da ine, ali ono to ne znaju jeste to
da su njihovom organizmu neophodni i prebiotici u hrani, koja se svakodnevno konzumira. Re je o
nesvarljivim dijetalnim vlaknima koja pokreu rast bakterija i pozitivno deluju na celokupnu crevnu floru.
Ne treba ih meati s probioticima dobrim bakterijama, bez kojih na organizam ne bi mogao normalno
funkcionisati.

Pojednostavljeno reeno prebiotici su hrana za bifidobakterije i laktobacile, koji pokreu metabolike

procese u organizmu i uspeno suzbijaju patogene mikroorganizme.

ta je inulin i zato nam je potreban?

Najpoznatiji prebiotik jeste inulin, kog ima u belom i crnom luku, praziluku, parglama i artiokama.
Meutim, zbog njihovog znaaja za zdravlje, esto se dodaju nekim gotovim proizvodima, poput itnih
pahuljica, keksa, hleba, namaza, pia i jogurta.

Poznato je da prebiotici u hrani poboljavaju crevnu floru, spreavaju razvoj kancera, osnauju imunitet i
podstiu bre mravljenje. Takode, ublaavaju simptome ulceroznog kolitisa, Kronove bolesti, iritabilnog
kolona i neugodne celijakije.

Prebiotici se ne razlazu niti apsorbuju u crevima, a najpoznatije vrste jesu inulin, oligosaharidi i
arabinogalaktani. Neke od namirnica koje sadre prebiotike jesu: crni i beli luk, praziluk, rotkvice,
argarepa, kokos i kokosovo brano, laneno i chia seme, paradajz, banane, cikorija, maslaak, artioka,
pargla i slatki krompir.
Ukoliko na dnevnom meniju imate esto neke od ovih namirnica, uiniete mnogo za vau probavu i
zdravlje vaeg celokupnog sistema za varenje.

najbolji prebiotici u hrani za dobro zdravlje

Inulin i oligosaharidi jesu kratkolanani polisaharidi, to jest lanci ugljenih hidrata koji deluju u razliitim
delovima debelog creva doprinosei tako zdravlju. A porastom i odravanjem populacije dobrih bakterija
potiskuju se patogeni mikroorganizmi, koji uzrokuju razliite i nimalo prijatne zdravstvene tegobe.

Jaaju imunitet i umiruju rad creva

Jedan od najvanijih benefita koji se pripisuju prebioticima jeste jaanje imunog sistema. Bebe imaju
koristi od njih dok su jo u majinom stomaku, a smatra se i da smanjuju rizik od ekcema, ubrzavaju rast i
metabolizam, te poveavaju toleranciju na mleko i mlene proizvode.

Upravo zbog toga se dodaju gotovim proizvodima, naroito za ishranu najmlaih. Iscrpna istraivanja
pokazuju da prebiotici u hrani podstiu stvaranje T-elija, vanih za odbrambeni sistem organizma.
Naime, hranei dobre bakterije, jaaju imunitet sistema za varenje, ali i celokupnog organizma.

Patogeni mikroorganizmi lake se provlae kroz propustljiva creva, a potom kolonizuju druge organe u
telu. Stoga je od kljunog znaaja sanirati upalu creva i obezbediti dovoljno hrane za razvoj korisnih
bakterija. Istraivanja su pokazala da prebiotici u hrani uspeno ublaavaju simptome zapaljenja debelog
creva.

Izmeu ostalog, ovo stanje obuhvata izostanak imunolokog odgovora na bakterijsku kulturu u crevima.
To vai i za obolele od Kronove bolesti, celijakije i ulceroznog kolitisa, koji imaju smanjen broj dobrih
bakterija u sistemu za varenje, stoje najee posledica uzimanja antibiotika.
Pokazalo se da prebiotici u hrani znatno ublaavaju simptome ulceroznog kolitisa, poput bola u stomaku,
dijareje i krvave stolice. Pored toga, poveavaju apsorpciju nutrijenata kao to je kalcijum, te podstiu
pranjenje creva.

Probiotici i prebiotici ine moan duo

elei da spoje dva dobra proizvoda i ponude ih kupcima zajedno u paketu, farmaceutske kompanije
kreirale su tkz. sinbiotike meavinu probiotika i prebiotika sa irokim spektrom blagotvornog dejstva.

Ova lako probavljiva hrana poboljae mikrofloru probavnih organa i spreiti irenje patogenih bakterija.
Simbiotici jaaju imunosistem, sniavaju nivo loeg holesterola u krvi, spreavaju rak debelog creva,
obnavljaju sluznicu u crevima nakon terapije antibioticima i pomau u leenju urogenitalnih infekcija.

Biljna vlakna tite od kancera i najteih bolesti

Neka istraivanja ak sugeriu da prebiotici u hrani imaju slinu ulogu kao i antioksidansi, jer neutraliu

kancerogene materije. Naime, oni hrane bakterije to proizvode kljune kratko lanane masne kiseline
(butirat, acetat, propionska kiselina i valerat), koje jaaju sluzokou creva.

Proizvodnja kratkolananih masnih kiselina spreava kancer, jer se pritom smanjuje pH vrednost u
crevima. Dve najpoznatije dobre bakterije u ljudskom organizmu jesu bifidobakterija i laktobacil, a obe
proizvode mlenu kiselinu koja titi debelo crevo smanjujui pH vrednost.

Nia pH vrednost u debelom crevu znai manji rizik od raka, jer se inhibiraju prokancerozni enzimi.
Bakterije takode proizvode i butirat, koji se povezuje s apoptozom (samoubistvom) kanceroznih elija,
kao i s poveanjem antioksidansa glutationa u crevima.
Reguliu nivo glukoze

Istraivai su otkrili i to da ukoliko se prebiotici u hrani redovno uzimaju, moge smanjiti apetit i rizik od
dijabetesa tipa 2, budui da doprinosi odravanju nivoa glukoze u krvi.

U jednoj studiji ispitivano je dejstvo prebiotika i probiotika na vie od 6.500 ljudi. Osobe koje su pile
jogurt ne samo to su smanjile insulinsku rezistenciju i eer u krvi ve su imale i znatno nii nivo
triglicerida i krvni pritisak.

Iako je potrebno jo dokaza o tome, istraivai smatraju da poveanje butirata inhibira proizvodnju
holesterola u jetri.

Najbolji recepti za zdravu crevnu floru

Poto ste saznali koliko su nam probiotici i prebiotici u hrani vani za zdravu crevnu floru, red je doao i
na par odlinih recepata. Ovom prilikom pripremili smo vam 3 izvanredna, pa da krenemo:

Lagana krem orba

Sastojci:

2 manja praziluka iseena na kolutove

2 srednje glavice crnog luka iseenog na kockice

2 velika krompira oljutena i iseena na kockice

3 ena sitno iseckanog belog luka

4 olje bujona od povra

2 kaiice sveih listia rumarina

1 kaika maslinovog ulja, so i biber, po ukusu

Kako se priprema krem orba:

Zagrejte maslinovo ulje na srednjoj temperaturi, pa mu dodajte praziluk i crni luk. Posolite i dinstajte pet
minuta, a potom dodajte beli luk i dinstajte jo minut.Ubacite krompir i bujon od povra, poklopite,
snizite temperaturu i kuvajte 20 minuta. Ostavite da se malo prohladi pa izmiksajte s listiima rumarina.
orbu ponovo sipajte u erpu, zagrejte do kljuanja pa sklonite sa poreta. Sluite toplo.

Fenomenalna salata od praziluka

Potrebni sastojci:

4 srednje cvekle

4 manja praziluka iseena na komade

1 vezica sitno iseckanog peruna

Za preliv:

1 olja sitno iseckanih oraha

2 ena sitno iseckanog belog luka

1/4 kaiice tucane ljute paprike

1/4 olje jabukovog sireta

2 kaiice balzamiko sireta

1 kaiica susamovog ulja

3 kaike maslinovog ulja

so i biber po ukusu

Kako se pravi salata od praziluka:

Pomeajte sve sastojke za dresing i ostavite to po strani. Kuvajte cveklu sve dok ne omeka, a zatim je
ocedite. ostavite da se ohladi, oljutite i isecite na kockice. Kuvajte praziluk u slanoj vodi desetak minuta,
a potom ga procedite. isperite pod mlazom hladne vode. isecite na komadie i sipajte u iniju za salatu
zajedno s

cveklom. Prelijte dresingom, lagano promeajte i pospite seckanim perunom.

Salata od rotkvica i crvenog luka

Prebiotici u hrani su izuzetno vani za celokupni imuni sistem, stoga smo vam pripremili jo jedan odlian
recept.

Sastojci:

2 veze rotkvica

200 g mladog spanaa

1 vea argarepa

1/2 glavice zelene salate

glavica crvenog luka

8 eri paradajza

parmezan

3 kaike maslinovog ulja

2 kaike limunovog soka

so i biber, po ukusu
Za preliv:

2 decilitra kisele pavlake

supena kaika maslinovog ulja

kaika limunovog soka

veza peruna

so i biber, po ukusu

Priprema recepta:

Povre najpre operite, zatim oistite i sitnije iseckajte. Listove zelene salate iscepkajte i stavite u posudu
za salatu. Tome dodajte listie mladog spanaa i ostalo povre. Posolite, pobiberite, dodajte dve kaike
maslinovog ulja i limunov sok, pa sve dobro promeajte. Posebno pomeajte kiselu pavlaku s limunovim
sokom i maslinovim uljem, posolite, pobiberite i dodajte seckani perun. Prelijte salatu i pospite je
narendanim parmezanom.

Nadamo se sa ste saznali koliko su prebiotici u hrani vani za celokupno zdravlje i da vam se predloeni
recepti sviaju

Preuzeto sa stranice: http://dijetamesecevemene.com/zdrav-zivot/prebiotici-u-hrani/

 I prefer chicken feet for the arthritis and beef knuckle soup for detox and leaky gut. The
broth is cooked on a pressure cooker for 48 hours and pretty much after freezing and
taking the fat layer out its nearly an all protein drink and a much safer way to detox than
juicing. for the chicken feet I only use chicken feet,lots of fresh garlic and green
onion. This sounds weird and I can't explain why but the soup seems to be extremely
potent if you don't put carrots and celery. it still helps with it but I noticed like instant
body relief without the adds of vegetables. So I jus stopped using those things and yea
it doesn't taste better without it.

i guess three weeks of constant collagen and glucosamine must have been enough to
seal it for now. One of the reason I know its the diet is because the more soup or better
soup I made the faster my condition was going away. Today at noon I tested a
chocolate cookie, chocolate cup cake,dairy cake with filling, fried crab in canola oil, and
white break amd the usual rice and side dishes. It's been 8 hours so far and no side
effects or any flare ups. Well have to see how iam tomorrow but I feel good at the
moment.

Tomorrow will be sushi with vinager.

You know I thought a lot about what CA Lynn said and the more I think about it the
more it makes sense. It was more than just a diet, the diet was I think the single most
important thing but I think the way I went about handling my diet helped tons. At the
end of the day Iam cured for the time being. We'll see if it comes back.

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How to Make Bone Broth

There are a few important basics to consider when making good stock. You can make bone broth with
animal components alone, but in his chicken soup study, Dr. Rennard found that the combination of
animal products and vegetables seemed to have synergistic effects, working together to be more
beneficial than either alone.

Cup of Fresh BrothFallon says that its important to use body parts that arent commonly found in the
meat department of your grocery store, things like chicken feet and neck.

You also want to buy animal products that you know are pasture-fed and free of antibiotics and
hormones in order to truly unlock all the bone broth benefits.
Fallon describes the essentials as bones, fat, meat, vegetables and water. If youre making beef broth or
lamb broth, you should brown the meat before putting it into a stock pot. Fish and poultry are fine to
put in a pot without browning first. Add a bit of apple cider vinegar to your pot to help draw the
minerals from the bones.

Cooking Suggestions

Place bones into a large stock pot and cover with water.

Add two tablespoons of apple cider vinegar to water prior to cooking. This helps to pull out important
nutrients from the bones.

Fill stock pot with filtered water. Leave plenty of room for water to boil.

Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Remove scum as it
arises.

Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A
low and slow cook time is necessary in order to fully extract the nutrients in and around the bone.

You can also add in vegetables, such as onions, garlic, carrots and celery, for added nutrient value.

After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth
beneath. Discard this layer only when you are about to eat the broth.

Check out my recipes on how to make Chicken Bone Broth and Beef Bone Broth.

Chicken Bone Broth Recipe

TOTAL TIME: 48 HOURS
SERVES: VARIES

INGREDIENTS:

4 pounds chicken necks/feet/wings

3 carrots, chopped
3 celery stalks, chopped
 2 medium onions, peel on, sliced in half lengthwise and quartered
4 garlic cloves, peel on and smashed
1 teaspoon Himalayan salt
1 teaspoon whole peppercorns
3 tablespoon ACV
2 bay leaves
3 sprigs fresh thyme
5-6 sprigs parsley
1 teaspoon oregano
18-20 cups cold water

DIRECTIONS:

1. Place all ingredients in a 10 quart capacity crock-pot.

2. Add in water.
3. Simmer for 24-48 hours, skimming fat occasionally.
4. Remove from heat and allow to cool slightly. Discard solids and
strain remainder in a bowl through a colander. Let stock cool to
room temperature, cover and chill.
5. Use within a week or freeze up to 3 months.

Beef Bone Broth Recipe

TOTAL TIME: 48 HOURS
SERVES: VARIES

INGREDIENTS:

4 pounds beef bones with marrow

4 carrots, chopped
4 celery stalks, chopped
2 medium onions, peel on, sliced in half lengthwise and quartered
4 garlic cloves, peel on and smashed
1 teaspoon kosher salt
1 teaspoon whole peppercorns
2 bay leaves
3 sprigs fresh thyme
5-6 sprigs parsley
cup ACV
18-20 cups cold water

DIRECTIONS:
 1. Place all ingredients in a 10 quart capacity crock-pot.
2. Add in water.
3. Bring to a boil over high heat; reduce and simmer gently,
skimming the fat that rises to the surface occasionally.
4. Simmer for 24-48 hours.
5. Remove from heat and allow to cool slightly.
6. Discard solids and strain remainder in a bowl through a colander.
Let stock cool to room temperature, cover and chill.
7. Use within a week or freeze up to 3 months.

48 HOUR CHICKEN BONE

BROTH
By Community Chickens on October 11, 2012Visit Community's Website.
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by Jennifer Sartell

Last weekend I made bone broth for the first time. I had roasted a chicken earlier in the week, and
after the chicken dinner had been eaten, and leftover sandwiches been made, I was left with the
carcass, bones and grizzle. Secretly, this is what I was after.
 Ive been doing a lot of reading lately about lacto-fermented foods, paleo diets, and the benefits of
bone broths. While Im not one for diets, I can appreciate the merit behind this time honored
tradition of eating simple foods which include marrow in the form of broth.

Unlike regular chicken broth, which is often made from boiling the chicken carcass raw with garlic,
celery, onions or other seasoning, bone broth is made by boiling the carcass until the bones crumble
and the healthy marrow is exposed. It becomes a rich golden brown and has a deeper, more
concentrated flavor than regular chicken stock.

Not only is bone broth delicious, but its also really healthy. Bone marrow provides lots of nutrients
and minerals that might be hard to find in other foods. This type of broth is very good for the
digestive system, for the joints, and immune system. So with the arrival of fall, and cold and flu
season just around the corner, its a great, soothing and healthy treat!

I made my bone broth by compiling a combination of different recipes, but its the method that is
importantafter that, you can add or subtract ingredients to make it your own.

I made mine in the crock pot because it has to simmer for so long. While bone broth is easy to make,
it does take a long time. I simmered mine for 48 hours! Some people say that you dont have to
simmer for that long, but the point is for the bones to crumble and thats what I was after.

You will need:

A prepared whole chicken, with most of the meat removed

water
a crock-pot (you can also simmer it on the stove top, low setting)
whole garlic bulb
1-2 medium onions
2 Tbsp apple cider vinegar
1-2 tbsp olive oil
sea salt and fresh cracked pepper to taste
fine mesh strainer

Set the heat setting on the crock pot to low.

Drizzle a bit of olive oil in the bottom of the pot.

Place the chicken carcass in the crock pot.

Rough chop the garlic and onions, (you dont even have to remove the skins if you dont want to)
and add them along with the vinegar, salt and pepper.

Add water till the chicken and vegetables are covered about 3/4 of the way.

Now let it simmer for 48 hours. I noticed that I had to add more water about every 6-8 hours, and stir
it a bit. I would just fill the water to the original height in the pot. (Somewhere along the process I
felt like an old witch fussing over my pot of root vegetables and bones. Stirring and tasting my brew
along the way.)

While its simmering, your house will smell wonderful, and everyone who comes over will ask,
what are you cooking? And then they will look in the pot and never come to your house for dinner
again. Ha! Or theyll feel sorry for you and bring you a chicken with meat on it. Either waybone
broth is good.
Okfast forward 48 hours. Your broth should be a rich brown shade, almost like coffee. The
vegetables should be soft and mushy and the bones should crumble easily. Use a fine mesh strainer to
strain off the bones, and veggie bits, and you are left with a hearty chicken bone broth. You can drink
it by the cup, or use it to make a delicious soup. I plan on filling a halved acorn squash with the
broth, roasting them in the oven and topping with a bit of shaved Parmesan cheese.

There are many variations to bone broth recipes. You could add celery, carrots, herbs, kale or
anything you like. I would just be weary of adding vegetables too early in the cooking process as
some foods can get bitter if simmered too long. I originally added celery, but took it out after about
three hours of cooking because I could smell it very strongly.

Have you ever made bone broth? What is your technique? Feel free to share it with the community
by leaving a comment below, on the Community Chickens Facebook page, or join us at Iron Oak
Farm.