Yogurt fruit dessert

This is the real deal, no-added sugar dessert! The sugar comes from the fruit only; however, along with this natural sugar comes the fruit fiber. Therefore, after you enjoy this cool dessert, your blood sugar will not spike. Here it is:

Yogurt fruit dessert
Ingredients:
2 bananas, mashed
1 1/2 cups of plain yogurt (low fat is best)
2-3 Tbsp chia seeds
2-3 nectarines, peaches and/or plums (or any other fruit of choice such as quince, pear, apple)
1-2 Tbsp of your favorite cognac or rum (skip, if serving to children)
Optional: raisins, nuts, coconut, cinnamon, or natural unsweetened cocoa powder

Directions:
First, prepare the fruit mixture. Thinly cut the fruit of choice (peaches, nectarines, and plums work best). Steep the fruit and raisins in ½ cup of water under cover to desired softness. This will take very little time (a couple of minutes, but it depends on the type of fruit). Add 1-2 Tbsp rum (skip, if serving to children), mix gently. Cool the fruit prior to serving the dessert.

For the yogurt mixture, mash the bananas with a fork, add the yogurt and chia seeds. Leave in the refrigerator overnight. Before serving, you could freeze the yogurt mixture for one or more hours. Serve with the fruit mixture on top. Decorate with nuts, coconut or cocoa powder.

Priobiotics, Intestinal Integrity, and Health

More evidence for the importance of the proper intestinal bacteria, and possible utility of probiotics. Abstract:

Intestinal barrier integrity is a prerequisite for homeostasis of mucosal function, which is balanced to maximise absorptive capacity, while maintaining efficient defensive reactions against chemical and microbial challenges. Evidence is mounting that disruption of epithelial barrier integrity is one of the major aetiological factors associated with several gastrointestinal diseases, including infection by pathogens, obesity and diabetes, necrotising enterocolitis, irritable bowel syndrome and inflammatory bowel disease. The notion that specific probiotic bacterial strains can affect barrier integrity fuelled research in which in vitro cell lines, animal models and clinical trials are used to assess whether probiotics can revert the diseased state back to homeostasis and health. This review catalogues and categorises the lines of evidence available in literature for the role of probiotics in epithelial integrity and, consequently, their beneficial effect for the reduction of gastrointestinal disease symptoms.

Note that disruption of the integrity of the intestinal epithelium (in layman’s terms: lining of the gut) is associated with a wide variety of important diseases, and that probiotics can enhance that integrity and reduce symptoms of gastrointestinal disease. The paper discusses various mechanisms whereby “good bacteria” help fight against “bad bacteria” and in so doing reduce inflammation and help maintain the proper structure of the intestines, hence helping reduce disease. The good bacteria occupy space and use nutrients that otherwise could be exploited by the bad bacteria, the good bacteria can secrete molecules that are toxic to the bad bacteria, and the good bacteria can help stimulate immune responses that target the bad bacteria. One home measure that I and people in my immediate family do is to make sure we eat yogurt with active cultures when we are on antibiotics, and after the antibiotic course is finished, to make sure the proper intestinal bacteria are being replenished as they are being killed, as a side effect, by the antibiotics. The aim is to inhibit colonization of the guy by the bad bacteria, especially once the antibiotic course is finished, by making sure that enough of the “good guys” are present. Of course, consult with your physician before doing this yourself and be aware that some antibiotics should not be taken with dairy products (and of course, be aware if you are lactose intolerant – although many intolerant individuals can tolerate yogurt, or have a dairy allergy). We usually eat yogurt anyway, so doing so in this case is nothing unusual.

From food to mood, and from mood to food

Well, from mood to food – we already know all about it. Emotional eating is not the way to go, and there is good advice on how to overcome the habit.

To me, it is more interesting how food can improve mood (from food to mood). True to my preaching that we should curate information, here is a brief advice on how some types of depression could be alleviated by diet. Severe depression seems to be linked to brain inflammation, according to a study published in JAMA Psychiatry. Inflammation, however, could be treated with diet, instead of medications, as discussed in the video “Anti-inflammatory diet for depression” by Dr. Michael Greger.

According to the video, depression is best addressed by reducing and even eliminating meat from our diet, since endotoxins in the meat induce immediate inflammatory response in our bodies. Switching to a plant-based diet is encouraged. A bit different recommendations are given in this article on seasonal depression. However, these different resources of information do agree that depression treatment would benefit from the abundance of plant-derived meals: the ones that include dark leafy greens (spinach, kale, collard greens, and chard), peas, beans, mushrooms, fruit, sweet potatoes, and sauerkraut (and other fermented foods). 

The last mentioned category of fermented foods brings another current discovery: depression might be affected by the bacteria colonizing our bodies, especially the bacteria in the gut. Therefore, eating plain yogurt with live cultures might also counteract depression (not exactly plant-based diet!). Here is a recipe on how to make your own yogurt if you decide to support the healthy bacteria in your intestines.

Breakfast Protein: Egg Whites

New studies show that eating whole eggs, in moderation, may not be bad for the health of most people, and can actually have benefits. The yolk is enriched in vitamins and has protein, and I do occasionally eat whole eggs.

However, in order to get some breakfast protein without the fat and cholesterol of the yolk, I eat egg whites a couple of days per week. I buy the small cartons of pasteurized egg whites. Once opened, these cartons should be used within a week. These egg whites can be microwaved, and I like to prepare mine in advance. I put ½-2/3 of one small carton into a microwave-safe bowl, and cover with plastic wrap. Microwave on high one to one-and-a-half minutes (1:00-1:30), stir with a spoon, repeat, stir again with a clean spoon, repeat as required so the whole bit is completely cooked, without liquid even at the bottom of the bowl. Depending upon how much I cook at one time, it takes between 2:30-3:30 minutes. The cooking time, of course, also depends on the power of the microwave and the dimensions and shape of the bowl.

Cooked egg whites can last several days in the fridge. I also freeze batches. True, they may be a bit rubbery once thawed out (and I thaw them in the microwave on top of a paper towel on a microwave-safe dish; the paper towel is to soak up any excess water from the freeze-thaw), but they are edible and the difference in taste and texture to non-frozen is slight.

One meal idea is to warm the cooked egg whites and melt a slice of non-fat cheese on top. Then put the egg white-cheese mixture inside of a toasted 100% whole wheat bagel with a bit of Smart Balance and some red pepper hot flakes (or other seasoning). This is an excellent high-protein, law-fat, high fiber breakfast with added calcium.

One note: egg whites are enriched in avidin, which binds biotin. Frequent consumption of raw egg whites can cause a serious biotin deficiency. Cooking inactivates most of the avidin in egg whites, but not completely; therefore, consumption of a large amount of egg whites on a frequent basis may cause a biotin deficiency. Actually, egg yolks are an excellent source of biotin, another reason why whole eggs in moderation can be a good choice.

Plain non-fat Greek yogurt is another way of obtaining breakfast protein. Those who are lactose intolerant can often eat moderate amounts of yogurt, especially yogurt with live cultures that help break down lactose.