Diet Friendly Fast Food

The holidays, its nice ... But it is tiring. And we can also worry about their effects on the balance.

Certainly not with an excess week that it may take weight permanently ...

But that does not stop to look for the light in the festive menus!

Then for New Year, what do I eat?

What are omega-3 long chain?

They are EPA (eicosapentaenoic acid, polyunsaturated fatty acid to 20 carbons) and DHA (docosahexaenoic acid, polyunsaturated fatty acid to 22 carbons). These are the active forms of omega-3 in the body. They play a great many processes and have a beneficial effect on inflammation, platelet aggregation, triglycerides circulating in the blood, the brain, retina, etc. They are therefore of paramount importance ... but modern western diets supply shortly.




Omega-3 EPA and DHA plant Versus

Found in some plants (eg walnuts and walnut oil, canola, flaxseed) of alpha-linolenic acid, an omega-3 fatty acid containing 18 carbons. It is the leading authority of the omega-3 series. It is tempting to believe that eating these plants, our need for omega-3 would be covered and the organization may work best ... but it is not. In fact, the active form in the body are EPA and DHA. Certainly, the liver can synthesize them from the plant precursor (alpha-linolenic acid, C18: 3 ω3) but with an extremely low yield of the order of a few percent. We rely on direct input into EPA and DHA for the proper functioning of the body.

Where do we find naturally EPA and DHA?

They are found in fatty fish such as salmon, mackerel, sardines, herring, anchovies, smoked trout, but also in the cod liver in small amounts in seaweed, in offal and the eggs (especially from hens fed flaxseed).

So: eat fish every day?

It would be a good idea if the seas and lakes are not polluted. Unfortunately we find many environmental pollutants in fish products, such as dioxins, PCBs and heavy metals. ANSES has also issued new recommendations for fish consumption  She currently recommends fish 2 times per week 1 time with oily fish. The recommended dietary intake of EPA and DHA are currently 250mg per day, each, on average.

Taking dietary supplements of EPA and DHA?

Dietary supplements containing fish oil can also be a major source of pollutants, since the pollutants are lipophilic (they set in bold). It is therefore important to choose its products. There are quality labels and safety assessment.

Label EPAX

It ensures decontamination of dioxins, heavy metals and PCBs by a low temperature treatment (omega-3 are sensitive to heat) for 12 weeks. It is then absolutely necessary to choose a product with the label EPAX, not to expose themselves again to these pollutants.

Silver Label Quality

Omega-3s are particularly sensitive to oxidation (rancidity). Quality Silver label ensures product stability against oxidation (presence of plant extracts antioxidants). A product without this label could be rancid, so toxic (aggressive peroxides).

Note: EPAX Quality and Silver are not registered but quality labels (and safety). A manufacturer buys food supplements in fish oils for making capsules. It can therefore choose between different grades of oils. Some use small fish oils (eg anchovies, sardines), which ensures a lesser amount of methyl mercury, but not necessarily in other pollutants! For example sardine is less contaminated by mercury, but contains more dioxin than tuna (which contains more mercury it). [3] We must therefore require EPAX label. There are labels EPAX and Silver Quality in laboratory products Nutrixéal, LPEV and pileje, for example.

EPA or DHA?

EPA is generally used instead to cardiovascular sphere. It is the precursor of prostaglandin E3 (PGE3), anti-inflammatory molecule. It can be used for any inflammatory problem by adjusting production PGE3.

EPA is also omega-3 choice for emotional balance. A dose of 1000 mg / day is almost as effective as Prozac (antidepressant). Moreover, the EPA potentiates the effects of this type of antidepressant (inhibitor of the reuptake of serotonin).

DHA, meanwhile, is generally used for cognitive sphere (brain: memory, attention disorders, etc.) and the retina (the importance of DHA to the macula in the treatment of AMD). However it can also be used in cases of inflammation because DHA is the precursor protectins and resolvins (molecules involved in the resolution of inflammation).

Ethyl esters, phospholipids or triglycerides?

These are the three forms of omega-3 long chain marketed as dietary supplements. They are not equal. One study compared these three forms and was used to assess the bioavailability of each [4], verifying the presence of EPA and DHA in the membrane of cells (red in particular). The omega-3 form of phospholipids have better bioavailability than as triglycerides; ethyl-ester form arriving last.

Where to find omega-3 in the form of phospholipids?

Supplements of EPA and DHA are mostly based on fish oil. Here we find the form "triglyceride". This is due to the form of storage lipids in nature (in plants and animals). Those based on phospholipids may be of different origins:

- Based on egg yolks (DHA2 Dplantes)

- From fish heads (Ergyphosphoryl Nutergia)

- On Krill Oil or Euphausia superba end of zooplankton (Phosphokrill Nutrixéal, Oemine krill)

- To fish eggs (eg DHA Omegartic caviar Nutrixéal)

Krill Oil (NKO quality) and DHA caviar have the advantage of naturally contain astaxanthin, a carotenoid with powerful antioxidant action.

Supplements based phospholipies are generally more expensive than those based on triglycerides but may be more effective.

Destabilizing Gut Biofilms by Simple Remedies

The intercommunication between the gut flora biofilms, the cells of the immune system juxtaposed with the intestinal endothelium and cryptic bacteria/tissue biofilms produces stable chronic inflammatory disease. Disrupting the gut biofilms may permit a resumption of effective immunity and remission.

Disrupting Biofilms to Treat ASDs

Cristian Stremiz brought to my attention the work of Dr. Anju Usman on the treatment of autism spectrum diseases by attacking inflammatory gut biofilms.

A Panacea

This approach, based on the use of common food components, to attack the gut biofilm matrix of acid polysaccharides, cations and proteins, should be generalizable to most inflammatory diseases. The interventions also provide facile explanations for the utility of numerous traditional cures such as vinegar, fiber, glucosamine, pectin, whey, proteases and probiotics.

Cures Act via Gut Flora Biofilms

There are numerous anecdotal reports of traditional, simple remedies working for essentially all diseases. Tantalizingly, many of these diseases are also occasionally successfully treated with antibiotics. The common thread seems to be the involvement of inflammatory gut flora and perhaps cryptic bacteria residing in the tissues displaying symptoms. Glucosamine works sometimes for arthritis, but little of the glucosamine that is eaten reaches the blood stream and the aching joints that seem to become less inflamed. Vinegar, pectin, and fiber have also been attributed with curative powers, yet none is likely to impact inflamed joints directly. Impacting gut biofilms is much easier to explain.

Biofilms of Bacteria Attached to Acidic Polysaccharides and Divalent Cations

Acidic polysaccharides are produced by bacteria and divalent cations cross-link the polysaccharides into a matrix. The bacteria have agglutinins to attach to the matrix. Gut pathogens produce agglutinins that they use to attach to the heparan sulfate (HS), the predominant acid polysaccharide of the intestinal epithelium. Mast cells of the intestines normally release heparin, which is a mixture of HS fragments, to stick to the agglutinins and block attachment to the HS of the epithelium. Numerous bacterial species form complex communities on the polysaccharide matrix and prevent access by antibiotics. Biofilms require 100X the antibiotic concentrations and a cocktail of different antibiotics to eradicate the bacteria.

Biofilms Disrupted by Competing Acid Polysaccharide Fragments and Cation Chelators

The Achille’s heal of biofilms is the ionic interaction between the acidic polysaccharide and divalent cations. This interaction can be attacked by both small fragments of similar acid oligosaccharides, by organic acids that can solubilize the cations, e.g. acidic acid in vinegar, or by chelators, such as EDTA. All of these treatments can remove the calcium, magnesium and iron that is essential to the matrix. Small molecules, such as glucosamine, chondroitin sulfate fragments, heparin, and pectin, can disrupt biofilms. Molecules that bind to heparin or nucleic acids, e.g. berberine, quinine (tonic), methylene blue, should also be effective in disrupting biofilms. [Note that the similarity between amyloid production and biofilms, means that treatments should overlap.] Lactoferrin is effective, since it both binds iron and binds to acidic polysaccharides via its heparin-binding domains.

Proteases Cleave Agglutinins

Stomach proteases, e.g. pepsin, specifically cleave proteins to release heparin-binding, acidic polysaccharide-binding domains that inhibit biofilm production in the stomach. Subsequently, the basic, antimicrobial peptides and agglutinins are cleaved by proteases, e.g. trypsin, that hydrolyze the binding domains. Eating proteases, such as nattokinase present in fermented soybeans, dissolves intestinal biofilms by attacking the agglutinins. The pathogenic E. coli and avian H5N1 also have these agglutinins. It is, therefore, wise to avoid establishing gut biofilms that can immobilize pathogens.

Probiotics Protect Against Biofilms

Resident gut bacteria that produce organic acids, e.g. lactic acid or acetic acid, provide protection against biofilm formation. Examples are the bacteria present in common forms of fermentation and food preservation, e.g. Lactobacillus sp., and the bacterium present in exclusively breastfed babies, Bifidobacter sp. Formula fed babies rapidly develop inflammatory biofilms, which explains their high rates of intestinal and respiratory diseases, as well as increased rates of inflammatory diseases.

Biofilm Inflammation Results in Inflammatory Bowel Disease, etc.

Gut biofilms support system-wide chronic inflammation that leads to allergies, autoimmune diseases, degenerative diseases and probably cancers. This attach on the gut also produces a leaky gut that supplies the bacteria that a moved by macrophages of the gut to all parts of the body. This may be how Chlamydia pneumoniae colonizes sites of inflammation throughout the body.

Attacking Gut Biofilms Is the First Step in the Treatment of All Inflammatory Diseases

Many inflammtory diseases, e.g. chronic lyme disease, rosacea, may be refractory to treatment with antibiotics, because of the reservoir of bacteria in gut biofilms. Attacks on gut biofilms with relatively non-intrusive treatments, such as vinegar, EDTA, lactoferrin and proteases, may lower the total resident pathogen load and make subsequent antibiotic treatment more effective.

Make this easy recipe for Roasted Tomatoes and Shrimp while you can still get fresh garden tomatoes!

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A spicy slow cooker soup, with Hatch Green Chile Enchilada Sauce adding some heat.

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This Easy Brussels Sprouts Gratin with Swiss and Parmesan is a bit of a splurge, but it's perfect for Thanksgiving!

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Extra-large shrimp, simply sauteed with garlic and lemon.

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Easy-to-make and delicious Grilled Chicken and Veggie Kabobs with Garlic and Basil

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If you have any fresh basil left, make pesto and then make this Chicken Stuffed with Pesto and Cheese!

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Kalyn's favorite Phase One Recipes from February 2014 were Baked Eggs in Canadian Bacon Cups, Roasted Cabbage with Lime and Sriracha, Baked Chicken Strips with Mustard, Almond, and Parmesan, and Easy Taco Soup.

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For green olive lovers, these deviled eggs are about as good as it gets!

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