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By Mark Smith January 13, 2025
Hello again: The next series of newsletter is a follow up to the last one dated 1.6.25 and continues the theme that Food is Medicine…i.e., you are/become what you eat. Here is a link to a short video on ultra-processed things to eat, which should not be called food as it harms more than it nourishes. My ongoing wish for you is that you make the commitment to consuming nourishment…whole food plant-based minimally processed (home cooking), plastic free, organic when possible…and become your own physician and master some level of home cooking. By taking the interest in learning how to create delicious and diverse meals, you invest in your future that offers you a greater return for your efforts/time/money than any other possible investment other than sincere prayer and/or meditation. A relatively simple way to understand this is to note what is contained in unprocessed wholefoods that is not in ultra-processed stuff. Let us start with a class of phytonutrients called polyphenols. “Inflammation occurs by activation of the immune system in response to infection, injury, or irritation. In recent decades, the role that inflammation plays across wide spectra of human diseases and disease processes has received considerable attention. At the same time, there is mounting evidence that polyphenols can prevent, mitigate, or contribute to the prevention and/or treatment of many conditions and diseases associated with chronic or systematic inflammation.” https://www.academia.edu/14659803/Polyphenols_and_inflammation Bottom Line: Since you already know that inflammation will cause, perpetuate, and/or aggravate all known human illnesses, then it only makes sense to consume and anti-inflammatory food pattern…in other words, do not feed the fire (pain, fatigue, aging, malfunction, disease). The only place you get polyphenols is from a minimally processed whole-foods dietary pattern. To make it easier to get started or to refine or upgrade your food pattern, aim for a 90/10 balance. This means to allow only 10% or less of all of your food intake to have some processed qualities. This is a do-able goal and one that is reasonable from both a scientific viewpoint and a real world ability. This is truly the best type of health insurance you can get.
By Mark Smith January 6, 2025
This blog is a bit different as it is more of an essay, because it is my sincere wish for each of you that you fully embrace a healthy lifestyle for 2025 and beyond. Health is built on many components, and if you were to choose just one to get started, it would be to seriously upgrade your food choices, which specifically means a whole food, unprocessed or minimally processed (home cooking), plant-based food plan. Why? As you have heard me say, over and over, that inflammation will cause, perpetuate, and/or aggravate ALL chronic conditions and diseases plus it makes us susceptible to acute illness such as infections (flu, mono, Covid, etc.). As noted in the Journal of the American Medical Association (1), the Standard American Diet (SAD) is the leading cause of death and disability in our country and many others. It used to be that the leading causes of death were Communicable Diseases, i.e., infections. Today, the leading causes of death are Non-Communicable Diseases (NCD’s) such as heart disease, cancer, high blood pressure, stroke, diabetes, dementia…these chronic degenerative diseases are responsible for over 70% of all deaths worldwide. (2) Additionally, while we are living longer, we are living sicker. This means that our healthspan is about 10 to 15 years shorter than our lifespan…this is a deplorable condition that I have seen so many suffer through with progressive disability, suffering, and an early and unpleasant death spiral. At this moment, about 40% of us have multiple chronic health conditions while nearly 60% are burdened with at least one chronic health diagnosis…and this situation has only been forecasted to worsen significantly. (3,4) The tragedy is that this situation is largely preventable. You already know that food is the leading cause of death and disability…so what foods are they talking about? The researchers are talking about the Standard American Diet, also known as SAD…which is unfortunately a very fitting abbreviation. The SAD is notable for a high consumption of processed and ultra-processed foods, added sugars, saturated fats, refined carbohydrates, processed meats, red meat, additives, colorings, flavor enhancers, sugary drinks, higher pesticide and chemical burdens, and refined grains…and lacking in clean sources of vegetables, fruits, whole grains, nuts, seeds, legumes, and leaner protein sources. (5) The SAD diet is notable for high energy density and low nutrient density...a recipe for illness. All cellular processed require nutrition, not just calories. No single food has all of the nutrients, vitamins, minerals, phytonutrients, fiber, protein, fat, and carbohydrates that we need to thrive and remain robust and resilient. Consuming a diet that results in insufficiency, deficiency, or an excess of nutrients will eventually lead to some type of illness, disease, or condition as well as predispose you to becoming chronically inflamed, ill, or just sick. The SAD diet has been linked to many chronic diseases primarily because it leads to uncontrolled, chronic, background inflammation that drives health degeneration. Current research states that on average both children and adults consume 60% of their daily caloric intake from ultra-processed foods and only 10% of us meet the daily requirements for recommended fruit and vegetable intake (5, 6, 7) and 73% of our food supply is ultra-processed. Additionally, many studies have revealed that this type of ‘food’ is directly linked to many diseases and conditions and has been categorized as a high inflammatory potential diet. (8) An inflammatory dietary pattern will cause, perpetuate, and/or aggravate all of the leading causes of death and disability…or as some research puts it, “The chronic inflammatory state significantly contributes to the development and progression of many noncommunicable disease processes, including cancer, cardiovascular disease, and neurocognitive decline.” (13) On the flip side, a diet that consists of minimally processed, whole food, plant-based sources of nutrient dense, low inflammatory potential, and calorically appropriate foods is associated with fewer diseases, better health, less disability and an overall higher quality of life. It even helps when you are already not feeling well. (9,10,11,12,13,14) In my practice and clinical experience, without an optimal food plan, no amount of adjustments, vitamins, herbs, exercise, or stress reduction will work nearly as well as they should, if at all. Additionally, you should know that if you would like to experience healthy aging, an anti-inflammatory food upgrade is essential…and this includes both physically and cognitively. By now, I hope you are at least curious about consuming an anti-inflammatory, unprocessed, clean, whole food plant-based dietary lifestyle. This is not a sprint…we are all in it for the long haul and slow and steady (consistency) wins the race. Invest in yourself by taking classes in how to create your optimal food plan. I have recently taken several courses and gotten a lot out of them and upgraded our foods even more. (15,16,17,18,19) Undoubtably there are more classes out there…let me know what you find! Remember, you can start slowly and gradually work your way into this upgrade/shift. For example, in week one, you can start with 2 or 3 plant based lunches and next week add a breakfast, and so on. You can reduce your animal foods gradually at a pace you can be comfortable with. Just start…go plant-based and see what happens…you have nothing to lose (except some unwanted pounds and inflammation) and everything to gain. Part of being a good steward and tending your Temple is realizing that food is an essential part of our worship. We would never put diesel into our gas tank, nor should we put ultra-processed ‘food like things’ into our Temple. So, this is my New Years wish for you and yours: freedom from disability, illness, and disease, a massive recovery if you need it, and the feeling of vibrant health always. Thank you for your time and attention…all the best for 2025!  References: 1. https://jamanetwork.com/journals/jama/fullarticle/2678018 (see Figure 2) 2. https://pmc.ncbi.nlm.nih.gov/articles/PMC10830426/ 3. https://chronicdisease.org/wp-content/uploads/2022/04/FS_ChronicDiseaseCommentary2022FINAL.pdf 4. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.1082183/full 5. https://www.medicalnewstoday.com/articles/western-diet 6. https://foodtank.com/news/2022/11/database-indicates-u-s-food-supply-is-73-percent-ultra-processed/ 7. https://www.medicalnewstoday.com/articles/overall-diet-quality-may-be-more-important-than-how-much-ultra-processed-foods-you-eat#Why-ultra-processed-foods-are-unhealthy 8. https://www.medicalnewstoday.com/articles/overall-diet-quality-may-be-more-important-than-how-much-ultra-processed-foods-you-eat#How-to-have-a-more-healthy-diet 9. https://health.unl.edu/health-benefits-anti-inflammatory-diet-10-foods-eat-and-6-avoid/ 10. https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet 11. https://www.henryford.com/blog/2020/07/health-benefits-antiinflammatory-diet 12. https://www.health.harvard.edu/staying-healthy/quick-start-guide-to-an-antiinflammation-diet 13. https://www.ncbi.nlm.nih.gov/books/NBK597377/ 14. https://pmc.ncbi.nlm.nih.gov/articles/PMC8389628/ 15. https://simplyplantbasedkitchen.com/ 16. https://thriving.foodrevolution.org/join/?frn_source=blog&frn_medium=link&frn_campaign=ppt&frn_content=menu 17. https://hellonutritarian.com/nutritarian-power-prep-program/ 18. https://cookingcourse.forksoverknives.com/ 19. https://www.drfuhrman.com/blog/210/beginners-guide
By Mark Smith December 30, 2024
Hello everyone: First off, all of us hear wish you a wonderful and healthy New Year’s celebration. And secondly, we wish you and yours a healthy 2025…and if you follow my blogs then you know that inflammation will cause, aggravate, and/or perpetuate all illness or disease. Additionally, you know that according to the literature, the leading risk factor for death and disability is food driven inflammation. Given the fact that at least 60% of the average person’s diet is derived from ultra-processed foods (UPF’s), and that these so called food like things drive inflammation it then becomes easy to see that just eliminating UPF’s is the single most powerful move you can make to securing a future free from illness as well as to speed your recovery from any condition. You may also be aware, that this conversation is a bit more nuanced than previously thought, so some clarity can be helpful as is provided by this short article: “UPFs are generally packaged foods that contain ingredients to extend shelf life and improve taste and palatability. It's important because 60%-70% of the US diet, if not more, is made up of UPFs. So, the relationship between UPFs and CVD (cardiovascular disease…the leading cause of death) and other health outcomes is actually very important. Often, UPFs will include additives, such as preservatives, flavor enhancers, colorants, emulsifiers, and sweeteners, and they tend to have an excess amount of calories, added sugars, added salt, sodium, and saturated fat. The packaging can be high in bisphenols, which have also been linked to some health outcomes. In comparing the highest quintile vs the lowest quintile [of total UPF intake], we saw that some of the UPFs were associated with significant elevations in risk for CVD (over 20%). These included sugar-sweetened beverages and processed meats. But some UPFs were linked with a lower risk for CVD. These included breakfast cereals, yogurt, some dairy desserts, and whole grains.”  Overall, it seemed that UPFs are actually quite diverse in their association with health. It's not one size fits all. They're not all created equal, and some of these differences matter. Although overall we would recommend that our diets be focused on whole foods, primarily plant based, lots of fruits and vegetables, whole grains, fish, and other whole foods, it seems from this report and the meta-analysis that certain types of UPFs can be incorporated into a healthy diet and don't need to be avoided entirely.” https://www.medscape.com/viewarticle/ultraprocessed-foods-and-cvd-myths-vs-facts-2024a1000iqn?ecd=wnl_dne1_241018_MSCPEDIT_etid6917809&uac=428598BV&impID=6917809 Bottom Line: It becomes clear that the overall dietary pattern needs to be from unprocessed or minimally processed (baked, fermented, etc.) whole foods and to avoid added sugars, processed meats, additives, preservatives, plastics, and other chemicals or processing steps. For example, sugary and flavored yogurts may largely lose their health benefits when compared to unsweetened brands. Whole pure and minimally processed grains (e.g. natural granola without added sugars, sweeteners, oils, etc.) can be a component of a healthy plant-based food plan, especially if they are organic and pesticide free. However, if you have blood sugar issues, it is not something you should eat every day. It is most important to focus at least 90% of our food from a plant-based plate that is home cooked, whole food, unprocessed, as organic as possible and not fried or overly heated. If now and then we have something less than optimal, it should not create such a nutritional stress or debt to significantly matter. On the other hand, if you are struggling with ANY type of chronic condition, the first thing that is needed is to shift your food plan to a 100% clean plate: organic, unprocessed, whole foods that are mostly vegetables, nuts, seeds, fruits, beans, and whole natural grains (you may benefit from avoiding gluten and dairy as well as reduce meat consumption at least 50%). Once you have improved and stabilized your health, then you can think about a ‘cheat’ every so often. There are so many resources on this it is hard to know where to begin, and from my experience I can give you a small list of authors that is a great place to start creating a healthy and anti-inflammatory lifestyle: · Eat For Life: Joel Fuhrman, MD who originated the Nutritarian philosophy · Food Revolution Network: they have several excellent cookbooks, classes, and other resources. · Forks Over Knives: magazines, classes, cookbooks · The Longevity Diet: Valter Longo, PhD · What to Eat, When: Michael Roizen, MD…when is as important as what we eat!! It is important to know that you can use these informational sources as a foundation of knowledge that you can tweak to your tastes and needs. I will frequently “Smitherize” most recipes but still keep them whole, unprocessed, plant-based and as natural as possible. For example, a really good sounding recipe may have an ingredient that you do not particularly like, so find a substitute for that: as a vegetarian I will often substitute tofu or tempe or beans or nuts in place of chicken or fish or meat. If you simply go online and search for anti-inflammatory plant-based recipes, you can find some great resources like the Minimalist Baker or Downshiftology (they also have great cookbooks). WARNING: It is possible to eat a junk plant-based food pattern, such as mac and cheese, buns, cupcakes, chips, pancakes, breads, fake meats of all kinds (highly processed) and more…so be careful…lean on the vegetables, learn many ways to prepare them and reap the rewards of eating the way our Mother Earth has provided for us from the beginning. Think about how this Creation has been fashioned and what was provided to us for our nourishment and re-align with that way of life. Food is so foundational to every aspect of our health that I have never seen a patient fully recover from any chronic health condition without a balanced plant-based whole food approach…no matter how many supplements that are consumed. Food first, please!!! Take these ideas, think about them, make them your own in your own way, and enjoy a spectacular New Year as you watch your health transformation. For more information, here is the link to the research upon which the above link was based: https://www.thelancet.com/journals/lanam/article/PIIS2667-193X(24)00186-8/fulltext
By Mark Smith December 23, 2024
Hello and Merry Christmas to you: During this Holy Day season, probably one of the best gifts you could possibly receive is the gift of health. As we all want to do our best to tend our Temple, it is critical to know what to feed it and why so that we can obtain optimal health and be of good service. As you may have read from my previous blogs, you will know that inflammation will cause, perpetuate, and/or aggravate every known human ailment, including aging. You also know that food is the leading risk factor for death and disability in our country, and that food is called the Standard American Diet (S.A.D.) or the Western Diet. To avoid the pitfalls of poor food, you need to know and appreciate these facts: “The emerging role of chronic inflammation in the major degenerative diseases of modern society has stimulated research into the influence of nutrition and dietary patterns on inflammatory indices…A traditional Mediterranean dietary pattern, which typically has a high ratio of monounsaturated (MUFA) to saturated (SFA) fats and ω-3 to ω-6 polyunsaturated fatty acid (PUFAs) and supplies an abundance of fruits, vegetables, legumes, and grains, has shown anti-inflammatory effects when compared with typical North American and Northern European dietary patterns in most observational and interventional studies and may become the diet of choice for diminishing chronic inflammation in clinical practice.” https://www.researchgate.net/publication/49665445_Diet_and_Inflammation Bottom Line: Recent research has shown that the vegan version of the Mediterranean diet is even better, but both plans are much better than the current dietary patterns that over 60% of U.S. citizens follow. “For instance, a study in 62 adults with overweight found that participants who followed a low fat vegan diet for 16 weeks lost an average of 13.2 pounds (6 kg), whereas participants who followed the Mediterranean diet maintained their weight" https://www.healthline.com/nutrition/mediterranean-diet-vs-vegan-2 Consider gifting your Temple with an upgraded food plan that is nutrient-dense and health-building so that you can celebrate with gratitude this precious gift of life. We all wish you a very Merry Christmas, the Happiest of Holy Days, and a healthy New Year.
By Mark Smith December 16, 2024
Hello everyone: As we approach this special time of year, it is important to reflect on how much we respect ourselves when it comes to our health and related food choices. Yet knowing what to eat has become tremendously challenging because of the way that the overall media portrays the available science. In other words, the media favors their sponsors so that the messages that we receive are confusing, biased, and all over the place. What is important to know is that the background science is not confused about what constitutes a healthy diet, and over the previous two decades the research that has emerged keeps coming to the same conclusions. You might have read my previous blogs where I repeatedly state that inflammation will cause, perpetuate and aggravate every known human illness, including aging. Here is an article that shows from at least 2015, science has known what the best dietary patterns are, and they are lower in inflammatory potential. “Low-grade chronic inflammation is an underlying pathophysiological mechanism linking risk factors and/or metabolic disorders to increased risk of chronic degenerative disease. A meat-based pattern, as the Western type diet, is positively linked to higher levels of some important biomarkers of inflammation, such as C-reactive protein (CRP), interleukin-6 and fibrinogen. Conversely, a Mediterranean-like eating behavior is associated with lower degree of these biomarkers thus suggesting an anti-inflammatory action of its main food components.” https://www.academia.edu/19608755/Mediterranean_Diet_and_sub_clinical_chronic_inflammation_the_MOLI_SANI_Study?email_work_card=view-paper Bottom Line: There is also increasing evidence from newer studies that look into not only going plant-based but into the quality of the food choices. You can go plant-based and lower animal products and still consume ‘junk’ such as refined flour cookies, French fries, chips, candy bars, soda, processed breakfast cereals, and even vegan things like faux chicken nuggets, meat replacements, etc. The more the food has been processed, the worse it is for your health and wellbeing. As you might surmise, higher quality foods offer distinct and superior advantages when it comes to health. By higher quality it means that the food is whole food, unprocessed or minimally processed (cooked at home and not fried!), organic whenever possible, fiber rich, and are consumed largely in their natural form. Here is a modern version or definition of plant-based: A plant-based diet consists almost entirely of whole, unprocessed vegetables, fruit, beans, legumes, grains and nuts, with little or no meat, dairy or fish. People usually seek out a plant-based diet for reasons of health, animal welfare concerns, as well as environmental concerns. One of the best authors on this subject is Joel Fuhrman, MD who has written many books on this subject based on both clinical experience and research. Check out his ‘nutritarian’ approach in his 2020 book entitled “Eat for Life”. I cannot think of a good reason not to respect yourself and feed your Temple high quality fuel…investing now will pay dividends later with a longer healthspan and lifespan where you get to enjoy life to the fullest…plus, it is never too late to start feeling better.
By Mark Smith December 9, 2024
Hello again everyone: Thanks for taking your time to stay informed on how to be maximally healthy. Here is some good news: • Time-restricted eating (TRE) is a type of fasting that involves eating within a certain time window. • Researchers recently found that time-restricted eating (TRE), combined with standard nutritional counseling, can help improve glucose control and weight loss among adults with metabolic syndrome. • Compared to people who followed standard dietary guidance alone, people who engaged in TRE experienced greater reductions in fat mass and hemoglobin A1C (HbA1c) levels. • These data suggests that TRE is an effective and practical lifestyle intervention with positive impacts on glycemic control and cardiometabolic health. https://www.medicalnewstoday.com/articles/time-restricted-eating-linked-greater-blood-sugar-control-fat-loss?slot_pos=article_2&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2024-10-01&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd Bottom Line: Personally, I use this type of eating plan to effectively keep my weight and blood sugar numbers in the optimal ranges, and I strongly recommend early time restricted feeding…start with a breakfast of some type, then lunch so that you get 80% of your total calories before 2 pm, and then a light dinner as early as possible so that you have 12 to 14 hours without any calories. This is critically important for your long-term health because it aligns with your natural circadian rhythms. When we live a lifestyle that is out of harmony with our inborn biological clocks, we create an internal environment that is not only inflammatory but will seriously degrade many aspects of our health including our immune system, hormonal regulation, blood sugar balance, weight, brain function, digestive function, our microbiome health, our aging trajectory, the development of chronic illness and more. The two strongest ways to restore healthy circadian rhythms are when we eat and when we sleep. Sticking to the eTRF is the best way to get back into and align with our natural rhythms for optimal health. Studies like the one above have revealed that following eTRF improved health an weight even without an optimal dietary pattern. What do you think might have happened if they ran this test for a longer time frame and then used an unprocessed, whole foods, organic food plan?
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