How Is Your Gut Like Compost?

 The other day, I had an AH HA moment. I was sitting in a lecture about composting. The gentleman speaking is an avid composter and vermaculturist. He said something the struck my right between the eyes. 

From Cornell "There are over 10,000 different types of bacteria in compost. The good kinds. Bacteria are the smallest living organisms and the most numerous in compost; they make up 80 to 90% of the billions of microorganisms typically found in a gram of compost. Bacteria are responsible for most of the decomposition and heat generation in compost. They are the most nutritionally diverse group of compost organisms, using a broad range of enzymes to chemically break down a variety of organic materials."

As you add organic matter to your compost pile, different bacteria react at different times and at different temperatures to break down the organic matter and make high quality soil for the garden. Thousands of other microorganisms aid in that process. 

There is more. Actinomycetes, Fungi, Protozoa. Rotifiers......

For a good, healthy garden to grow, it needs good healthy soil. Thus the compost. What you "feed" your compost and how well the bacteria break that down determines the quality of the soil you plant into. That in turn determines the health of your plants. Simple, no?


Ok, the AH HA moment. 

I have been reading recent studies about how the good bacteria in your gut is essential for good health. What you feed your gut, plus how you treat the bacteria in the gut, determines how healthy the gut is, then in turn how healthy your body is. It even goes so far as to determine your mental health. Wow!

Dig this: Gut Biology Health Bacteria Future Medicine

"Microbiologists have made some startling advances in revealing our innermost secrets. It turns out that there is a complex ecosystem deep within us that is home to a fantastic diversity of life – of which very little belongs to our species."

I've always known about the good bacteria in our systems to help digestion and such, but what I didn't know is there live 100 trillion organisms, comprising 90% of the cells of our bodies. micro It is referred to as the microbiome - that is all the bacteria, parasites, protazoans,  fungi, archaea and eukaryotes that inhabit the human body, inside and out. But most of them are in our gut. How we digest food, absorb nutrients, removed bodily wastes are all dependent on good microorganisms in our bodies. 

Just like compost, our systems need these good "bugs" to function. What we eat, drink, the medications we take, all have an impact on a healthy gut. Many depend on medications to help them through a temporary, or permanant medical condition. Ingesting these medications tend to kill off many of the good micro organisms in our gut. Especdially drugs like antibiotics. Antibiotics are designed to kill bacteria. They don't defferentiate. WHen good bacteria is killed off, our gut responds poorly. 


From the article: 

HOW BACTERIA CAN AFFECT YOUR HEALTH ∞

Gastritis and peptic ulcers

It was commonly believed that too much stress was the primary cause of chronic gastritis and peptic ulcers. Then, in 1984, Australian physician Barry Marshall drank a petri dish of Helicobacter pylori taken from a patient with gastritis, and eight days later developed massive inflammation of the gut – he later shared a Nobel prize for his trouble.

Found in the stomach of an estimated 50% of people, most of the time H. pylori is commensal, living on us without any negative side effects. The remedy, however, is not as straightforward as simply eradicating the bacterium, as some experiments have revealed a link between low levels of H. pylori in children and an increased risk of asthma.

Tooth decay

An early coloniser of teeth, Streptococcus mutans is one of 25 species of oral streptococci to live in the oral cavity.

Normally they cause few problems, turning sucrose into a "glue" to cohere to teeth, helping to form dental plaques. However, if S. mutans is given other types of sugar – glucose, fructose or lactose, for example – in addition to the plaques, it also starts producing lactic acid.

While dental plaques comprise hundreds of species of bacteria, it is this combination of lactic acid and plaque caused by S. mutans that is a primary cause of tooth decay.

Type 2 diabetes

It is already known that type 2 diabetes can be caused by a number of genetic and environmental components, but recent research has shed some light on a possible microbial element. It was found that patients with type 2 diabetes had lower rates of butyrate-producing bacteria, an important food for cells lining the colon.

It was also found that there was a clear relationship between people with type 2 diabetes and the specific species of bacteria found in their gut. This association is so great that the analysis of gut microbiomes can be used as a diagnostic test for type 2 diabetes.

Mental health

It has been known for some time that microbes can influence our mental health, the rabies virus being the prime example. As the vagus nerve runs between the gut and the brain, it is becoming more accepted that the relationship between the two areas is bi-directional.

Gut bacteria produce hundreds of neurotransmitters, which are used by the body to regulate learning, memory and mood. In addition, gut bacteria are also known to produce up to 95% of the body's supply of serotonin, which is a contributor to feelings of wellbeing and happiness. The evidence suggests that an increased understanding of gut microbiota may produce novel treatments for anxiety and depression.

Cancer

While chronic infection of H. pylori has been known to increase the risk of stomach cancer by four to six times, it is now becoming clearer that other bacteria may have a role to play in increasing or decreasing a person's susceptibility to other forms of cancer. A study of 70,000 individuals showed that patients with periodontitis – inflamed and bleeding gums due to poor oral hygiene – had double the risk of cancers of the oral cavity and digestive tract. The risk of cancer rose with increasing severity of periodontitis and was specifically associated with the oral bacterium Porphyromonas gingivalis.


So, how do these two fit together?

Let's just say, compost is like our gut. What we put into it to feed our garden is just as important as what we put into our guts to feed our bodies. In order for good compost to be created, it needs the good microorganisms....especially good bacteria. When we just let our leaves and grass clippings stand alone, they will eventually break down, but will not give us nutrient rich compost unless we allow the good "bugs" to prosper. By adding good, organic, pesticide kitchen scraps, herbicide free alfalpha, and grass clipping from lawns that were not over fertilized, we can avoid the damage done to compost bugs to let them digest all those wonder ful ingredients into fine, healthy soil.  

Bottom line: if you eat well:  healthy, clean foods....add some fermented foods like Kombucha, Kraut, yogurt to help boast those friends in our bodies, just like compost for the garden supports healthy plants, that "organic: matter you ingest will break down and provide our bodies with a healthy support. 

Ah HA

Let's Lower Kate's LDL

Ok, Ladies and Gents, here's the thing.

I just got my blood work done. It seems I am in exceptional health, everything is good, BUT my cholesterol levels.  It is 276 total, and 178 of that is the baaadddd cholesterol. LDL.   I'm am not pleased.

I must say here that in all my recent research, studies are finding that your cholesterol levels really don't mean much at all when it comes to heart disease. There are many other factors more dangerous that we should worry about. Here are two links with some good information on the subject of cholesterol and your health.   Mark's Daily Apple   Cholesterol Mortality Chart

But, for me it is important. It means I am NOT EATING RIGHT and NOT GETTING THE PROPER EXERCISE. 

For the past few months, during the holidays especially, I did not eat what I know is to be healthy. Lots of rice, grains, sugars, alcohol...And my daily walks did not start until the end of the year. Count Down to Health - Walking

The last time my cholesterol level was so high is when I had just started Paleo/low Carb.  In 8 months it dropped from 169 LDL TO 116.  I remember the look on my doctors face. But that was 3 years ago. Time flies when you are in love, get lazy and go to Dairy Queen. 

Speaking of said doctor, he is of the belief I need to go on lipids. Drug Her! I think not, Scott.  I don't want drugs. I know that if the rest of me is healthy, my risk of a heart attack or stroke is pretty slim. 

I have done this before, I can do it again.  Since Jan 1st, I have been eating more Primally...dairy and fruit included. That really isn't enough time to show signs of improvement as far as my blood test goes. 

So here is the challenge. And if you want to do it with me, great. I am going to lower my LDL level significantly before my next appointment in March. I want to see my doctors face contort.

How am I going to do it? Simple. LOW CARB. I am cutting the dairy, lowering my fruit intake and increasing meat and veggies. Oh, and very limited alcohol.  My liver needs to work it's best to make me healthy.  

This is a scientific experiment, so to speak. I know where I am and I know where I want to be.  

Also, I have been walking 15-30 minutes a day, but I also want to start lifting weights again.

So, who is in this with me?

Sleep...Are You Getting Enough?

Sleep. This was one of our habit changers before January 1st. How are you doing with it? Me? Not so good.

Let's start with some important facts.

Recently a study went viral about how women need more sleep than men. I don't know why this is news, because we women knew that all along. But at least we now have some scientific backup to wave at our significant others. This is the link. Copy in triplicate.  Duke University Scientific Study

Another study shows how sleep deprivation can kill you. I'm not so sure many people know this. Just look at what we do to our bodies everyday, with that idea that we can "catch up" on the weekend. Well, this study says there is no way to catch up. Here is the link to this article. Sleep deprivation

So we are really looking at something serious. If you don't sleep well, you are not going to be healthy. In a previous post I offered some suggestions on how to get a better night sleep. I do all those things myself, but sometimes life happens and sleep doesn't.

We have this dog. I'll call him Tony. Well, that is his name....but sometimes we call him other not so nice names. He is a little Shipperke. Small, but with in superiority complex. He weighs maybe 40 pounds, soaking wet. For some reason, he thinks that whoever is in the bed at any particular time...may it be me or my husband, needs to be protected. I guess that is an alright thing, at times. Ok, did I mention he sleeps in our bed, too?

We have another dog. I'll call her Cookie. Yes, that's her name. She is a Doberman mix of some sort. She weighs 80 pounds. She is kinda skittish and for some reason likes to wander around the house at night. We haven't figured out why. I can hear her nails clicking on the floor at all hours. She has lived in this house for 5 years. That's important.

The problem arises when Cookie wonders into our bedroom. She is just wandering around. She has a pad in the room that she may or may not lie down on. Well, Tony goes ballistic!!! He snarls, lashes out and shows his teeth at her... to defend us. After 5 years you would think he would know Cookie is harmless. You would think.....he snarls at Hubby when he comes into kiss my goodbye in the morning....but that's another story....

Well, the barking and snarling DOES NOT make for a good night sleep.

Now, this doesn't happen every night. Sometimes Tony just doesn't care. But these past few nights, it has happened several times. Last night it happened 4 times! Hubby has to get up at 4 am to get to work. And I am not a happy camper.

Needless to say, we aren't sleeping very well.

My point in all this....Sleep deprivation is not good. I am a woman; I need my sleep. I'm tired...Just plain tired. I have little gumption to do anything and have to force my way through the day.

Hubby and I are going to find a way to solve the Tony problem, but until then...What will I do?

NAP.

It's Recipe Day

I feel it's time for a wonderful Paleo Recipe. Don't you? I want to share something that I make most often and Hubby loves.

My daughter went to a Thanksgiving Party and instead of having the usual Thanksgiving fare, they had a Mediterranean Theme. One of the dishes they cooked was called Mantia. It's an Albania dish that actually is used as a stuffing for Dumplings, but, for Paleo sake, we are foregoing the dumplings, and substituting rice noodles. There are several different ways to make this dish, but here is what I do.

This is one of those simple dishes and you will end up making all the time.

What you need:

2 lbs Ground Beef or Ground Lamb. (I prefer Lamb)
Olive Oil
3-4 stalks of Celery
1 Onion
2 tsp Garlic salt
1 tsp Pepper
2 tsp Dried Parsley
2 tsp Dried Mint
1 tsp Allspice
1 package Rice Noodles of your choice  (I prefer shells or rice macaroni)
2 Tbl Greek Yogurt
One Whole Tomato, chopped
One Whole Cucumber, chopped

Cut a whole onion and 3-4 stalks of celery into fine pieces and cooked them in olive oil until they turn clear. Set them aside. Brown the meat completely. Once the meat has browned, add back in the onion and celery. Let them simmer together for a few minutes at a low heat. Add the garlic salt, pepper, parsley, mint and allspice. Let this simmer a few more minutes to get all those tastes blended together.

While the meat is browning, boil the rice noodles as per the directions on the package.

When the meat is cooked, pour over the noodles as you would spaghetti sauce. Then top it all off with the Greek yogurt, chopped tomatoes and chopped cucumbers.

Voila!

It is healthy, filling and will warm you up.

Enjoy!

January in the Garden Part 2

Let's say you don't have a space for a garden. You live in an apartment and don't have dirt.

I have a few ideas for you. There are so many options.

When I lived in an apartment, I found that the city I lived in has a community Garden. For $20 a year...yes, that's right, I had a plot that was 16 ft X 16 ft. I still have a plot there. I started with just digging rows 16 ft long and planting whatever was in season. It was pretty successful. I then went to the Raised Bed method and was even more successful.

Many communities have them and they are a good way to meet like minded people, make new friends and share gardening tips.

Another option, if your apartment has some sun on the balcony, is to use several planter boxes. You can grow so much in container gardens....anything from herbs to tomatoes. They can be the wooden box planters or the plastic hanging baskets, or the ones you attach to your balcony railing. Get some good organic garden compost and plant away. I suggest checking out online how to do each veggie in that they all need a little different care. You can even plant potatoes in containers. I have mine planted in wire baskets out in the garden. They seem to produce more that way.

Check out those upside down planters. They work well, too

If you have limited space, you can get herb planters with grow lights for in your kitchen, living room...where ever. There are kits you can buy, or make your own.

If you do plant on a balcony or in your kitchen, you have a larger selection to start with in January. Grow lettuce and spinach, chard and kale on your porch. Plant from seed and they will spring up in no time. They like cold weather. You can put some onions into a larger planter. As they grow tall, thin them out and eat the scallions. They are easy and grow fast.

Inside, plant a tomato in your upside down planter. You will have fruit to eat by March. Herbs plants are available in many nurseries now. Get the ones you will use, like basil, oregano, thyme and chives. There are thousands of ideas for small space planting. This is one of my favorites.

The best food is the food you grow yourself. There isn't a greater thrill than eating that home grown tomato right off the vine.

SO go for it!

January in the Garden

Guess what? It's that time of year, at least here in Texas, to get your garden ready. Believe it or not, there are several things you can plant right now. One of our health goals is to eat fresh veggies. You really can grow your own.

But first, you must get your soil ready. If you are new to this, find an area in your yard that has full sun most of the day. If you are in an apartment, I'll give you some ideas tomorrow.  

If your ground has never been dug, you have a couple of options. You can start digging and turn that dirt over a couple of times. On day one, dig down about a shovel's depth and turn the dirt over once. Pull out weeds and grass, but don't over do it. Water it fully to break up clods.  Wait a few days, then turn it all again. This time all those weeds and grass will be easier to pull out.  A couple of good  4X4 sq. foot areas is perfect for a small garden. 

The second idea, which is what I do, is to build raised beds. I have cheap scrap lumber screwed together into 4x4 foot squares. I used 2x6 inch boards. They were placed right on the ground. I dug about 12 inches down and turned the original dirt before I placed the boards, but you don't have to.  You can lay cardboard down straight on the ground to prevent weeds from growing up. 

Then I poured a few bags of compost into each square. I bought mine this last spring, but do have a compost and a worm bed going for this year. I think each raised bed took 3 bags. You can find good, cheap organic compost at a local Big Box Store. 

Since I grew crops in this compost last year, I need to add a few more bags and some fertilizer. You want a good, high nitrogen fertilizer, like a 8-2-4.  The 8 is the percentage of nitrogen, the 2 is the phosphorous level and 4 is Potassium.  Find a good, organic, granulated mix, or liquid Medina. Stir that into your soil. You are set for the spring.  

Now it's time to plant something. I recommend planting what you like and what you will eat. I've planted stuff before because it is on the recommended planting guides and didn't eat the stuff. 

Every good Agricultural Extension office will have a list of what to plant in your area. Those of you way up north, where it is now -15* can just stay in by the fire. Down here in the south, it's time to plant radishes, asparagus, carrots, leeks, leaf lettuce, onion plants, parsnips, garden peas, shallots, and spinach. And that's just in January. 

If you only have a small plot, like I do, I recommend leaf lettuce, onions, spinach and carrots.  These won't take up too much space and will be ready to harvest come tomato and pepper time.

Growing your own food is so fulfilling. Not only do you get good healthy produce, you get exercise and fresh air. Get your kids involved. I bet they will think what they helped contribute to will be worth eating.

Happy Gardening. 

An Exercise Alternative

How are your walks coming? Have you gone beyond the 15 minutes? 

I've been faithful to walk at least 15 minutes a day. We take the dogs and goat....yes we have a goat, down the hill and back up.  It takes about 20 minutes. But I'm finding that isn't enough for me. My plans to walk to the Farmers Market have been nixed by the weather these past few weekends. So, what to do?

This morning it's 25*.  I will bundle up and hit the streets, brrrr, but not for long.  I could go to the gym....but I don't have a gym membership. Really, nothing beats a good walk and I want to go longer. If you have a treadmill, you are golden.  

BUT.....If you don't, I have an alternative. A standing desk. It's the latest trend.

I have one. It's a crude wooden thing my husband had built for something else. It's the perfect height for my computer and I plan to start using it again.

We, as mammals, were designed to stand, run, walk, chase bison, squat, but not sit in a chair ALL DAY. At the office we sit at a desk, at home we sit at the table, in front of the TV. We don't move. That is what the walking is for, but the benefits of a standing desk are amazing.

We burn more calories while standing. Studies show up to 20% more. We are less likely to get blood clots, our metabolism increases. Our cardiovascular system improves. Our work productivity increases. I  know. There are articles out there by 'experts' that dis the idea, claiming varicose veins, bad posture....standing 10 hours a day. Well, I don't stand 10 hours a day. I do sit down...maybe too much. It has been proven to help your body.

An article in the New York Times spells it out for you.

I know many folks that are getting those Tread Mill desks. But, in a pinch: There are all sorts of options for work and home. Seriously! You can find them cheap at many Office Supply stores. Amazon and IKEA. Or build your own. Here are some I found.

This does not mean you can give up your daily walk. As the weather gets better, I plan on hiking more and will eventually increase my daily walks to 30 minutes.

But the Standing Desk is an added health booster. I hope you try it.