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Vanquishing “TMAO” with our Plant-Based Lifestyle
This is not a survey of all human nutrition. In the context of a discussion related to TMAO I will give you useful information and important rational for eating PRIMARILY plants (vegetables legumes, fruits, and intact whole grain)… and avoiding bottled oil.
The nutrient packed plant- foods I discuss harness the healing power of plants to prevent, and often reverse, common chronic health conditions utilizing plants-as-medicine. Dr John
Let’s begin with a question. Why does Dr John- at 74- not require prescription medications for chronic disease which also require regular doctor visits or therapy? TMAO is a huge clue.
“Dr John, I can’t even pronounce the name! Why is TMAO important”
TMAO :It’s a lot about your Heart- Oh, and about Diabetes, Inflammatory Bowel Disease,…and Cancer too!
Your heart is remarkable. It has been beating since you were 5 ½ weeks into fetal life. It never stops until you take your last breath. Your heart pumps 6000 to 7,500 liters of blood daily delivering oxygen, glucose [your primary energy source], and electrolytes. Your hearts relentless action bathes all of your body’s 30 trillion cells in a sea of H2O, hormones, immune cells, micronutrients, and trace minerals without which your cells cannot live!
Covid or no Covid Heart Diseases and Cancer along with Diabetes are the most serious health crisis facing the American Public. Why is there no “state of emergency” declared about these diseases.
But…There is Hope 😊
Salt-Oil- Sugar Diet (SOS)
vs…….”Vegetables”
There is hope:
The startling truth is that 70% of all Heart, Diabetic, and even many Cancer Deaths are preventable; 75% of Heart Disease and Diabetes are even reversable… by simple changes in what we choose to eat. Let me repeat that to you. “More than 70% of all Heart, Diabetic, Hypertension and even many Cancer Deaths are preventable!”... many reversable by simply changing the way you eat.
So why discuss TMAO?
The complete story with TMAO? (Trimethylamine N- oxide)
TMAO is a chemical measured in your blood. When blood TMAO is elevated your chance of heart disease increases up to 4 times! TMAO effects cholesterol metabolism increasing the formation of arterial plaque blockage. Plaque buildup leads to more than
heart attack. It leads to stroke, kidney disease, ED, and potentiates diabetes as well. TMAO is also inflammatory and is associated with Irritable Bowel Disease and Small Intestine Bacterial Overgrowth. TMAO significantly increases your chances of
colon, breast, and prostate cancer.
IBD=> Irritable Bowel Disease/SIBO=>Small Intestine Bacterial Overgrowth
So, where does TMAO come from; and how do I get rid of it!!?
You make TMA in your bowel [Slide upper L] from Choline and Carnitine found primarily in meat, cheese poultry, fish, and eggs. However, TMAO production is dependent on “bad” bacteria in the Microbiome of your bowel [Slide mid upper]. These bad bacteria have names like Bilophila Wadsworthia and Alistipes Putredins. Bad bacteria grow in the presence of these animal foods. The “bad” bacteria then convert choline and carnitine into TMA- and then to TMAO in the Liver (Slide R). These ‘bad bacteria’, which make TMAO, are found primarily in people who eat meat, chicken, cheese, and fish.
Eating the exceptionally low plant- fiber American diet (Slide upper) of meat, poultry, cheese, and eggs fill the Microbiome with the “bad bacteria” which manufacture TMAO. TMAO increases your risks for Heart disease, Diabetes, Kidney Disease, and Colon and Breast Cancer.
Plant- based eaters (Slide lower), who naturally consume a lot of living fiber, (in Broccoli, Legumes, Intact Whole Grain and Fruits) are feeding different bacteria (like Prevotella and Prousnitzii species). These “Good Bacteria” thrive and multiply in your gut microbiome when exposed to high concentrations of living plant fiber.
These good bacteria do not produce TMAO , but instead produce
SCFAs like Butyrate. SCFAs have healing and anti-inflammatory properties
decreasing your risk of heart disease, cancer and diabetes. They support your immune system. [SCFAs= Short Chain Fatty Acids]
“So, What Can I Do?”
There is a solution… to our most serious epidemic of chronic diseases (including:
CVD (Heart Attack and Stroke], Diabetes, Cancer [Prostate, Colon, Breast], and Irritable Bowel Disease)
The Solution:
A dramatic decrease [veritably excluding] animal products (meat, cheese, eggs, fish) in favor of abundant quantities of Plant- Based foods [greens, beans, whole grains, fruit, nuts, and seeds] containing living plant fiber is paramount.
“What food is included in a Plant-Based Lifestyle Dr John?”
“What are the Advantages of a Plant- Based Diet?”
So, what does a Plant Based Diet look like at Dr John’s?
Take this evolutionary journey with us and transform to a health engendering and healing whole foods plant-based lifestyle. You will have more energy. You will need less medication. You may need to buy new clothes. It takes about 6 to 8 weeks to transform your health trajectory. “You can do this…”
Dr John
Plant Fiber in Health and Disease
Plant Fiber in Health and Disease
Dr. John
“I love burgers and pizza! I eat vegetables occasionally; but I get all the health producing nutrients I need on my high protein- low carb diet.” Really?
Why is Fiber so Important?
A Plant- Centered lifestyle delivers the macronutrients [protein. Fats (oils), and carbohydrates our bodies need. The little acknowledged center of our nutritional universe however is the fiber contained in our plants [ broccoli, peaches, brown rice, and kidney beans]. Fiber is so important that health cannot be achieved without it. Fiber should be considered the fourth and most important of all macronutrients.
There is no fiber in any animal products like meat, cheese, and eggs.
The dense fiber matrix of living vegetation is where plant nutrition resides. These include Vitamins (A, K, C, E, D, and the Bs), Minerals (Fe, K, Na, Ca, Mn, Zn, I, B, Zn), and an entire Organic Chemistry Department of Phytochemicals! These wonderous plant chemicals (aka phytochemistry and micronutrients) number in the thousands, of which only a few dozens have been fully elucidated. Curcumin in Turmeric, Sulforaphane in Broccoli, and Lycopene in Tomatoes are just a few examples.
These plant compounds found cradled in the fiber of whole fruits, vegetables and spices act as antioxidants decreasing cellular inflammation caused by oxidative stress which produces free radical compounds. This inflammation, left unchecked, leads to depleted immune response, and an increased likelihood of Diabetes, Heart Disease, and many Cancers. We need these antioxidants to prevent, and even treat chronic disease! This is why cruciferous vegetables [like broccoli and red cabbage], beans (legumes), nightshades (tomatoes and eggplant), nuts, fruit and intact grains are all on Dr. John’s Daily Do list 😊.
“So…Fiber delivers a bunch of nutrients to me. Can I take a couple of supplements instead, and bypass this whole plant thing?”
The fiber in plants does not act only as a passive vehicle delivering us critical nutrition. Fiber plays an active role in immune and anti-inflammatory processes which serve to heal our bodies.
We do not digest fiber, however our Gut bacteria [aka “Microbiome”] ferment fiber producing a host of anti-inflammatory short chain fatty acids (SCFAs)- like Butyrate- which decrease inflammation in the bowel and also modulate our immune system systemically. Plant fiber encourages the abundant growth of “good” anti-inflammatory bacteria in the bowel -Example…Faecalibacterium prausnitzii, Eubacterium rectale and several bifidobacterial species. - and suppresses the propagation of disease causing bacteria- like Bacteroides, invasive e- coli, and clostridium.
The contemporary American diet, primarily consisting of cheese, meat, and refined sugar, is severely deficient in plant fiber [see notes below and footnote ^]. The Predominant American diet (PAD) encourages the growth of the pro-inflammatory bacteria; and PAD discourages the propagation of good gut bacteria causing dysbiosis in our microbiome. This consequence of the contemporary diet an eruption of preexisting conditions (chronic diseases) in North America- think Heart Disease, Diabetes, Hypertension, colon and breast Cancer.
People with severe Covid- 19 appear to have less good and more of the bad bacteria in their gut.
Research Article:
In this week’s research article from the BMJ (linked below)), a team of led by Yun Kit Yeoh [Dept. of Microbiology at the University of Hong Kong] studied Gut bacteria in patients with Covid- 19.
They discovered that patients manifesting mild, moderate and severe Covid- 19 disease had a continuum of decreased good and increase pro- inflammatory bacteria in their gut. There was also an association between increasing bad gut microbiota and the concentrations of plasma inflammatory cytokines [blood borne inflammation] known to be associated with severe disease and death from Covid-19.
“Ok, I am a typical American. I eat some vegetables; but, how much of this fiber do I need?"
According to The American Heart Association, total daily intake of fiber should average 25 to 30 grams from food [that’s Plants] not from lifeless supplements. The typical North American eats between 10 and 13 grams of fiber daily. ☹️
The average Plant- Centered eater gets in 40 or more grams of plant fiber every day! 😊
Brenda Davis- author of Becoming Vegan and Kick Diabetes- states that it is estimated that our Paleolithic ancestors consumed 75 to 140 grams of fiber every day! That’s eating a lot of plants.
Plant Fiber consumption is related to disease susceptibility.
Dr. John is fond of saying that “The magic is in the greens.”
A Plant- Centered diet, emphasizing a high volume of greens, legumes [beans], fruit, and whole intact grains [like farro, kamut, barly, and quinoa] supply our bodies with all of the macronutrients [protein, carbohydrates, and fats] and micronutrients we need- noted above. However, there’s more! Plants contain a hidden treasure of anti-inflammatory agents and antioxidants which protect us from, and even help us heal from chronic diseases.
Fiber from plants is an integral component of the plant power delivered by an exclusively Plant- Based lifestyle.
Dr John
Article Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7804842/
^ Only 9% of Americans ingest the minimum suggested vegetable intake set by the NIH Food and Nutrition Board ☹️
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The open invitation to you stands. Join us on the broad highway to health, energy, and optimal weight.
Dr John
Dr. John’s Nutrition Health
951-551-8991
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Sign up for a 6- week introductory transformation.
You will be amazed at what you can be. You just need resolve and a little guidance.
Dr John
Vitamin C in Food and in Supplements Dr. John
Vitamin C in Food and in Supplements Dr. John
New Years 2021
Vitamin C [aka Ascorbic Acid], like Sulforaphane, Quercetin, and Curcumin, are all examples of naturally occurring antioxidants found abundantly in fruits and vegetables. Vitamin C, along with these and other micronutrients found in fiber rich natural foods, stifle the physiological fires of metabolic oxidative stress. Most animals, with the exception of primates, make their own ascorbic acid. As primates we must be supplied Vitamin C in the food that we eat.
Vitamin C has multiple functions. It facilitates collagen deposition in connective tissues; it facilitates quick and efficient wound healing; and, it prevents once common oral scurvy. Vitamin C increases Iron absorption in our Gut; and it may also have a role in the prevention of Heart Disease. Vitamin C appears to lower the risk of high blood pressure and stroke; and Vitamin C is being studied as an adjuvant therapy for some cancers. We need this.
For the person entertaining a plant centered and animal free nutritional path there are many sources of misinformation about this diet. We often field questions concerning good sources of important dietary nutrients including Calcium, Protein, and Vitamin C on a plant- based diet, and in the possible need for supplements to get enough of them.
For a person entertaining a plant- centered and animal- free nutritional path there are many sources of misinformation about this diet. We often field questions concerning good sources of important dietary nutrients including Calcium, Protein, and Vitamin C on a plant- based diet. Many people believe that they need to supplement in order to obtain sufficient quantities of macro and micronutrients.
“Can a vegan get enough vitamin C in their diet?” Yes!
“Do I need to take a Vitamin C supplement if I daily consume a rainbow of plant-based fruit and vegetables?” No😊!
Dr. John has attached the link to an NIH bulletin (National Institute of Health bulletin) which details research detailing our bodies need for for Vitamin C, and where it may be easily obtained on our life affirming and healing plant- based nutritional program.
Dr John
Did you know that Green Pepper and Broccoli contain Vitamin C? Did you think that orange juice [or other citrus] was the only way to get Vitamin C?
You are not alone!
*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements... The DV for vitamin C on the new Nutrition Facts and Supplement Facts labels and used for the values in Table 2 is 90 mg for adults and children age 4 years and older [14].
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Dr. John
John Kaplan, MD
Dr. John’s Nutrition Health
drjohnsnutritionhealth.com
051-551-8991
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Anticipation and hope fill us with a new sense of purpose. This is the time to free ourselves of unnecessary encumbrances and unproductive habits. A life engendering and health promoting Plant- Based Lifestyle is possible for you.
Dr John
Dr. John advocates an exclusively Plant- Based Lifestyle including a high volume of Greens (Broccoli, Kale), Legumes (Beans), and Fruit, Intact Whole Grains (Farro, Quinoa, Sorghum, Brown Rice). The Diet is accompanied by daily activity (exercise), community involvement, and family. Come, grasp the possible…
John Kaplan, MD
Dr. John’s Nutrition Health
DrJohnsNutritionHealth.com
951-551-8991
Friends,
The picture you see is today's Plant-Based Lunch! It is made up almost entirely
of food from refrigerator leftovers.
On the Plate: Kale and Vine Ripened Tomatoes from our garden, Angel Fire Salad Dressing
(no added oil) and Salsa; Baked Beans; and Caribbean Coconut Banana Curry.
Plant Based- Food is anything but boring!
Dr John
You will find these and other recipes by password entry into the Client Center Portal on the website.
Sign up today! Take a 6- week journey with Dr John. During your introductory program you will transition to a more healthful and leaner Plant- Based Lifestyle!
Saturday Lunch with friends:
1] Jamaican Jerk Burritos with Pineapple Salsa;
2] Pickled Cucumbers;
3] Large Salad with Spicy Chipotle Ranch Dressing
- all Plant-Based and no-oil-added recipes in client portal-
Portable Lunch Salad
This recipe is by Dr. John's daughter Jessica
(Jessica Chalk, RN BSN, CIC, MBA).
This is her brilliant way of pre- preparing salad for work.
She pre-makes a few of these at home and places them in the fridge in her office.
Preparation:
1) Place home- made Balsamic Vinaigrette (or other no- oil added dressing) at the bottom of a large Mason Jar.
2) Put in the Garbanzo Beans and Kidney Beans as the next layer.
3) Fill the jar to the top with your favorite Greens.
Notes: The beans keep the dressing from soaking the lettuce prior to pouring the salad onto a large plate at work! Please add more veggies (tomato, avocado slices, snap peas, raw carrot), a Whole Wheat tortilla, and fruit to complete a large and filling mid-day snack!
Start your day with a fabulous Green Smoothie!
Dr. John shows you how to prevent, and even reverse many of the chronic diseases caused by the Standard American Diet (SAD). These include: T2 Diabetes, Heart Disease, Hypertension (Blood Pressure), High Cholesterol, and Alzheimer's Dementia. Our lo- fat Plant- Based Nutritional Program will heal your body and restore you to optimal health at your ideal body weight.
QUICK LINKS
Dr. John's Nutrition Health
Cell: 951-551-8991
Fax: 951-678-0220
drjohnsaddress@yahoo.com
22291 Baxter Rd.
Wildomar, CA, 92595
