راهنمای احمق‌ها: کتاب آشپزی پالئویی مدیترانه‌ای

Leaky Gut Syndrome is often poorly understood, yet indeed is a real syndrome and may be the cause of several diseases such as depression, asthma, IBS, Crohn's, and chronic fatigue. Leaky gut diets, such as the GAPS diet and the Specific Carbohydrate diet, have been used to alleviate this syndrome, but neither diet has attained the scientific backup or recognition until now. By following a healthy gut nutritional diet, you enable the gut lining to slowly heal itself by removing the foods and harmful bacterial that cause stomach inflammation and trigger this intestinal barrier opening, allowing the body to heal and possible reverse or prevent certain diseases. Idiot's Guide: Healthy Gut Diet covers: - What your gut is and how it works, what happens when the gut's microflora become unstable, and how instability wrecks havoc on your body and autoimmune system. -Causes and contributors that do damage to intestinal lining. -How gut microflora are linked to mental health issues and disease (eating disorders, anxiety, autism, ADHD, depression, bipolar disorder, etc.) and physical health (IBS, IRD, asthma, acne, etc.). -The diet's fundamental basics, including a comparison to the Specific Carbohydrate Diet, the GAPS Diet, and the Paleo Diet, and the diet's stages of healing. -How to start healing the gut through removing foods, in addition to better food choices and supplement inclusion. -The diet's program with meal plans and recipes (bone broths and meat stocks, fermented foods, soups, yogurt). -Preparing your home with the diet's essentials (such as food, cooking, and fermenting supplies), detoxifying the body by minimizing the home's toxins, and living the lifestyle. -The pitfalls you might experience and how to fix them, in addition to dealing with food intolerances and allergies, along with what to do when the diet isn't working. Contents iii Part 1: Getting to Know Your Gut 1 1 Gut Basics 3 What Is Your Gut’s Job? 4 Food Digestion 4 Nutrient Absorption 5 Waste Disposal 6 Immunity 7 The Parts of Your Gut 7 Your GI Tract 8 Your Mouth, Tongue, and Salivary Glands 8 Your Pharynx and Esophagus 9 Your Stomach 9 Your Small Intestine 9 Your Large Intestine and Rectum 10 How Your Gut Works with Your Brain 10 Digestion Begins in Your Head 11 Your Vagus Nerve 11 Your Enteric Nervous System 12 2 What’s Normal Versus Abnormal 15 How to Tell If Your Gut Is Healthy 16 Typical Digestion 16 Bowel Movements 17 When Is Your Gut Unhealthy? 17 Abnormal Digestion 18 Mental-Health Issues 21 Vitamin Deficiencies 21 Antibiotic Use 24 Food Sensitivities and Allergies 25 Skin Issues and Disorders 26 Autoimmune Disorders and Diseases 27 3 Microflora and the Autoimmune Balancing Act 29 Microflora: The Ecosystem in Your Gut 30 What Is Microflora? 30 What Do Microbiota Do? 31 Where Do We Get Our Microbiota? 31 The Microbiome and Your Brain 32 The Vagus Nerve and Bacteria Imbalance 32 Leaky Gut, Leaky Brain: A Vicious Cycle 33 How We Damage Our Tiny Ecosystems 33 “Tight Junctions” and Your Intestinal Health 35 What Are Tight Junctions? 35 Tight Junctions and Your Microbiota 36 Immunity Begins in the Gut 36 Microbes: The Protectors Against Pathogens 37 Keeping the Intestinal Barrier Intact 37 Achieving Gut Homeostasis 38 Healthy Bacteria Crowd Out Pathogens 39 Gut Homeostasis Keeps Candida in Check 39 Gut Homeostasis and Liver Function 40 Regulating Intake of Common Triggers 40 4 Getting a Diagnosis 43 When to Seek Help 44 Disruption of Daily Life and Health 44 Unhealthy Gut Symptoms 45 Assembling Your Medical Team 46 Your Primary Care Physician 47 Choosing a Gastroenterologist 48 Nutritionists and Dietitians 49 Integrative Medicine 50 Personal Trainers 52 Testing 53 Basic Physical 53 Detecting Vitamin and Mineral Deficiencies 54 The IgG, IgE, IgM, and IgA Panels 55 SIBO Testing 56 Extreme Cases: Fecal Transplants 56 Part 2: Understanding Leaky Gut Syndrome 59 5 Gut Hyperpermeability and the Medical Consensus 61 What Is Leaky Gut Syndrome? 62 The Role of Zonulin and Gut Permeability 62 Dr Fasano’s Research 63 Acceptance in the Medical Community 64 The Role of Epigenetics 66 Epigenetics: The Study of Changes in Gene Expression 67 Methylation: The Genetic Switch Flipper 68 The Flexibility of Microbiota Genomes 69 Integrative Medicine 70 Integrative Medicine and Diagnostics 70 Integrative Medicine and the Body and Mind Prescriptions 71 6 Problems with the Typical Diet 75 How the Typical Diet Affects the Body 76 The Wrong Kind of Calories 76 The Dangers of High Energy Intake and Low Energy Output 78 Lack of Fiber and the Lower GI Tract 78 Sodium: A Balancing Act 79 Inflammation, Immune Responses, and Allergens: Major Food Triggers 81 Gluten 82 Grains 83 Legumes 84 Dairy 85 Sugar 86 A Closer Look at Processed Food 88 Refined Sugar 88 Trans Fats 89 Acrylamides and GMOs 90 So What Can I Eat? 90 7 How Your Gut Impacts Your Health 93 Physical Health 94 Digestion Dysfunction and Disease 94 Energy and Weight Issues 96 Autoimmune Disorders and Diseases 97 Skin Issues and Disorders 98 Inflammatory Responses and Allergies 99 Respiratory Diseases 101 Eating Disorders 101 Mental Health 102 Gut-Brain Axis and Emotional Health 103 Microbiota and Extreme Mental Illness 104 Learning Disorders and Brain Function 106 8 Gut Aggravators 109 Medications 110 Painkillers 110 Corticosteroids and NSAIDs 111 Antacids, Acid-Reducers, and Proton Pump Inhibitors 114 Antidepressants 116 Antibiotics 116 Caffeine 118 Alcohol 119 How Excessive Alcohol Consumption Affects the Digestive System 119 How Alcohol Abuse Disrupts Gut Symbiosis 120 Intestinal Parasites 120 Stress 121 Gut Microbes and the Nervous System 122 How Stress Affects the Gut (and Vice Versa) 122 Part 3: Repairing the Leaks 125 9 Healthy Gut Diet Basics 127 How the Diet Works 128 Eliminate Triggers That Damage the Gut 129 Eat Microbiota-Enhancing Foods 130 Detoxing and Calming Your Body 130 Methylation, Glutathione, and the Detox Process 131 Cleanses and “Neutral” Foods to Start Detox 132 Cayenne Lemonade Cleansing Juice 134 Refreshing Apple Ginger Cleanse 135 Stress Management 136 Meditation 136 Sleep 137 Relaxation 137 Exercise 138 Identifying Problem Foods 138 The IgG, IgE, IgM, and IgA Panels 139 Keep a Food Diary 139 10 Other Diet Plans 143 The Specific Carbohydrate Diet (SCD) 144 Dr Sydney Haas’s Main Principles of SCD 144 Healing the Gut with the Right Carbs 146 The GAPS Diet 147 Dr Natasha Campbell-McBride and the Expansion of the SCD 147 The Link Between Diet and Learning Disabilities 148 Foods to Avoid 148 Best Foods to Eat 149 The Paleo Diet 150 Dr Loren Cordain and the Paleo Premise 150 The Paleo Hunter-Gatherer Guidelines 151 The Body Ecology Diet 152 Donna Gates, MEd, ABAAHP, and the BE Premise 152 BE Dietary Guidelines 153 The Low-FODMAP Diet 154 Implement a Low-FODMAP Diet 154 Wean Off of Low FODMAPs 155 The Anti-Inflammatory Diet 156 Premise and Major Proponent, Integrative Medicine Pioneer Dr Andrew Weil 156 Anti-Inflammatory Diet Guidelines 156 The Vegan and “Nutritarian” Approaches 158 Veganism for a Healthy Gut? 158 The Nutritarian Diet 159 11 Your Healthy Gut Diet Plan 161 A Consensus for a Healthy Gut Diet 162 Toxic Trigger Foods to Eliminate 162 Casein and Lactose 163 Gluten 163 Refined Sugars and Carbs, Trans Fats, and Table Salt 164 Eat Well to Restore Your Body 165 Fruits, Vegetables, Grains, and Proteins 165 The Importance of Fermented Foods 166 The History and Power of Bone Broths 166 Customizing to Your Dietary Needs 167 Essential Herbs and Supplements 168 Fatty Acids 169 Digestive Enzymes 169 Vitamins and Minerals You Need 170 The Power of Probiotics 171 Good Bacteria and Microbiota 171 Choose the Right Probiotic Supplement 172 12 Getting Ready for a Healthy Gut 175 Preparing Your Kitchen 176 Let Go of Triggers 176 Kitchen Tools 177 Essential Staples 178 Grocery Shopping Strategies 179 Make a Budget 180 Shop the Perimeter 181 Choose Local and Organic 181 Minimizing Home Toxins 183 Indoor Air Quality 183 Reduce Heavy Metal Exposure 184 Look for Healthier Cleaning Products or Make Your Own 184 Window and Glass Cleaner 185 Disinfectant 185 Oven Cleaner 186 Garbage Disposal Cleaner 186 Borax Recipes 187 Clean Up Your Personal Products 187 Deodorant 188 Foods as Beauty Products 190 Facial Cleanser 191 Pesticide Alternative 192 Part 4: Living the Healthy Gut Diet 193 13 Lifestyle for Success 195 Meal Planning 196 Weekly Meal Plans 196 Make It Ahead 197 Batch Cooking 198 Eating Away from Home 199 Order Smart 200 Pack a Meal to Go 200 Other People’s Homes 201 Holidays 202 The Importance of Exercise 203 Getting Sleep and Reducing Stress 203 Synch Your Gut’s Sleep Clock 204 Practice Mindfulness 205 Overcoming Diet Challenges 206 Overcome the Psychology of Limitation 206 Accentuate the Positive 207 How to Handle the Critics 208 14 Cooking Foundational Foods 211 Gut-Soothing Broths 212 Fermented Foods 212 Gut-Healing Bone Broth 213 Vegetable Broth 214 Miso Soup 215 Kefir 216 Fermented Vegetables 217 Kimchi 218 Homemade Yogurt 219 15 Healthy Gut Recipes 221 Sunday Brunch Bowl with Truffled Polenta 222 Sausage and Green Chile Frittata 223 Grilled Garlic Scapes 223 Moroccan Quinoa Salad 224 Grilled Pattypan Pizzas 225 Easy Weeknight Turkey Burgers 226 Avocado, Sun-Dried Tomato, and Goat Cheese Burgers 227 Summer Sunshine Bowls 228 Curried Sweet Potatoes, Chickpeas, and Spinach with Coconut Rice 229 Turnip, Leek, and Cauliflower Bisque 230 Chicken Piccata 231 Homemade Granola Bars 232 Red, White, and Blue Chia Seed Pudding 232 Raw Lavender and Honey “Cheesecake” 233 Dietitian-Approved Eggnog 234 Part 5: Finding a Healthy Gut Balance 235 16 Giving the Diet Time 237 What to Expect 238 The Symptoms of Detoxification 238 Digestion Discomfort: What’s Normal? 240 When the Diet Isn’t Working 241 Prolonged Negative Symptoms 242 Seeking Professional Help and Guidance 244 Long-Term Results 244 17 Transitioning 247 Is the Healthy Gut Diet Forever? 248 When (and Why) to Transition 248 Reintroduce Triggers and Conduct a Sensitivity Test 249 The Importance of Moderation 250 Tracking Your Progress 250 Keep a Food Diary 251 Track Your Symptoms 251 Persistent Food Intolerance and Allergies 252 When to Seek Comprehensive Medical Intervention 253 If You’re in It for the Long Haul 255 18 Dealing with a Relapse 257 Reinjuring the Intestinal Lining 258 When “Cheat Days” Last Too Long 258 Get Back on the Wagon 258 Make Adjustments Based on Evidence 259 Avoiding Temptation 260 Make Changes Gradually 261 Comfort Food Replacements 261 Finding Support 262 Online Forums and Groups 262 The Buddy System 263 Staying Persistent and Consistent 263 Taste Bud Transformation 264 The Satisfaction of Long-Term Goals 264 A Glossary 267 B Resources 277 C Record-Keeping and Helpful Lists 283 Index 293 Your symptoms are real, and there is health solution. This guide covers everything you need to know to understand your gut health and heal your budy.Leaky Gut Syndrome is often poorly understood, but it IS a real syndrome. It may be the cause of several diseases you or a loved one suffers from, such as depression, asthma, IBS, Crohn's, and chronic fatigue. Thankfully, that's not the end of the story. Leaky gut diets, such as the GAPS Diet and the Specific Carbohydrate diet, have real success in healing your gut and curing your symptoms.Allow your body to heal and reverse or prevent certain diseases by following a healthy gut nutritional diet. The right diet helps the gut lining to slowly heal itself by removing the foods and harmful bacterial that trigger inflammation. Idiot's Guide®: Healthy Gut Diet covers:- How to start healing the gut through removing certain foods, eating the right foods, and strategically using supplements.- Meal plans and recipes to get your started.- How gut microflora are linked to mental health issues and disease (eating disorders, anxiety, autism, ADHD, depression, bipolar disorder, etc.) and physical health (IBS, IRD, asthma, acne, etc.).- How your gut works, what happens when the gut's microflora become unstable, and how instability wreaks havoc on your body and autoimmune system. - Causes and contributors that do damage to intestinal lining. - The diet's fundamentals, including a comparison to the Specific Carbohydrate Diet, the GAPS Diet, and the Paleo Diet, and the diet's stages of healing.- How to revitalize your lifestyle with food, cooking, fermenting, and detoxifying practices. - The pitfalls you might experience and how to fix them, in addition to dealing with food intolerances and allergies, along with what to do when the diet isn't working. The Paleo Diet is an incredibly popular diet, but it's also expensive, difficult to follow, and controversial due to the high consumption of red meat, pork, and animal fats that the diet demands. Idiot's Guides: Mediterranean Paleo Cookbook combines the benefits of the Paleo Diet with the medically-proven health benefits of the Mediterranean Diet to give Paleo followers a new way to reap the benefits of two of the most popular diets on the planet. Anyone who is interested in taking a healthier approach to Paleo (traditional Paleo followers, vegan, or vegetarian-leaning eaters who need or want to eat meat for health reasons, and anyone with grain or inflammation issues) will be interested in this book. With over 100 fantastic, uber-healthy recipes, you will learn how to cook the Mediterranean Paleo way from an experienced Paleo chef who has developed recipes for several of the most popular Paleo sites on the Internet. "Your diet impacts your overall well-being as well as the inner workings of your digestive system, or your gut. By focusing on nutritious, nourishing foods, you restore good gut bacteria, heal the lining of your gut, strengthen your immunity, and ward off some diseases. This helpful guide offers a plan for repairing leaky gut syndrome and ensuring your optimal health. In it, you get: A primer on your digestive system and how a poor diet affects your gut. Tips for identifying and eliminating damaging foods and choosing healthy alternatives, Advice on boosting good gut bacteria and safely detoxing your digestive system. Helpful hints for gut-friendly food shopping, meal planning, and dining out. 20 tasty recipes designed to soothe and heal your gut."--Page [4] of cover If you're seeking to alleviate Leaky Gut Syndrome--or if you follow a GAPS, Specific Carbohydrate Diet, Paleo, or gluten-free diet--you will find delicious relief within the pages of Healthy Gut Cookbook. With 120 recipes--and up to 30 variations--for bone broths, fermented foods, soups, yogurt, meat and fish dishes, appetizers, and desserts, you can heal yourself without having to compromise on flavor