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Author Charity Sembrero Categories Diet, Uncategorized Posted on 0 Comments

Top ten myths about a pescatarian diet 

Eating a pescatarian diet has become increasingly popular as people seek out more sustainable and healthier options. However, there are many myths surrounding the pescatarian diet. 

In this list, we will explore the top ten myths about the pescatarian diet and provide evidence-based resources to refute them. We will discuss topics such as protein sources, vegetables, iron, omega-3 fatty acids, calcium, and more.

Myth #1. Pescatarians don’t get enough protein.

Some people believe that pescatarians don’t get enough protein because they are unfamiliar with the sources of protein that are available to pescatarians, such as fish, eggs, and dairy, as well as plant-based sources such as legumes, nuts, and seeds. Moreover, some people may mistakenly believe that seafood is not a significant source of protein.

FACT: Pescatarians get their protein from fish, eggs, and dairy, as well as from plant-based sources such as legumes, nuts, and seeds.

Myth #2. Pescatarians don’t eat enough vegetables.

This is not true. Going pescatarian means avoiding eating any type of meat that isn’t seafood but does not necessarily mean not eating fruits and vegetables at all. In fact, pescatarians are defined as vegetarians who also consume fish and seafood products.

FACT: Pescatarians can get their recommended daily intake of vegetables from a variety of sources, including fresh vegetables, legumes, and grains.

Myth #3. Pescatarians don’t get enough iron.

According to the National Institutes of Health, dark leafy greens, tofu, tempeh, legumes, nuts, and seeds, as well as some fortified breakfast cereals, are all good sources of dietary iron for pescatarians. Furthermore, the American Heart Association states that fatty fish such as salmon and tuna are particularly high in iron.

FACT: Pescatarians can get their iron from fish, legumes, and grains.

Myth #4. Pescatarians can’t make a balanced diet.

Pescatarians can make a balanced diet which includes fish, eggs, dairy, legumes, nuts, seeds, fruits, vegetables, and whole grains. Moreover, pescatarians get enough vitamins and minerals from their diet by eating a variety of nutrient-rich foods.

FACT: Pescatarians can make a balanced diet by eating a variety of foods from all food groups.

Myth #5. Pescatarians don’t get enough omega-3 fatty acids

This is a myth because plant-based sources of omega-3 fatty acids include flaxseed, chia seeds, walnuts, and edamame which pescatarians can eat. Some fortified plant-based milks and juices also contain omega-3 fatty acids.

FACT: Pescatarians can get their omega-3 fatty acids from fatty fish such as salmon, tuna, and mackerel.

Myth #6. Pescatarians can’t get enough calcium.

Some fish, such as sardines and salmon, contain calcium. Pescatarians can also get calcium from certain legumes, nuts, and seeds.

FACT: Pescatarians can get their calcium from dairy, fortified plant-based milk, and dark leafy greens.

Myth #7. Pescatarians can’t eat out.

This is a myth because pescatarians can find many restaurants that serve dishes that fit their diet, from sushi to seafood. Also, many restaurants offer vegetarian and vegan options that can be adapted for pescatarians. More and more restaurants are increasing their selection of plant-based dishes, making it easier for pescatarians to dine out.

FACT: Pescatarians can find many restaurants that serve dishes that fit their diet, from sushi to seafood.

Myth # 8. Pescatarians don’t get enough B12.

On the contrary, pescatarians do get enough B12. It can be found from fortified plant-based milks and nutritional yeast, for instance. Did you know that some fish, such as salmon, tuna, and mackerel, also contain B12? Lastly, some fortified breakfast cereals and nutritional yeast also contain B12.

FACT: Pescatarians can get their B12 from fortified plant-based milks and nutritional yeast.

Myth #9. Pescatarians can’t eat sushi.

This is not true. Pescatarians can enjoy sushi. The only thing pescatarians don’t eat on sushi are those with mayonnaise, cream cheese, and other animal products. Otherwise, sushi is OK. Many sushi restaurants offer vegetarian and vegan options that can be adapted for pescatarians.

FACT: Pescatarians can enjoy sushi, as long as it does not contain other animal products such as cream cheese or mayonnaise.

Myth #10. Pescatarians can’t eat fish.

As it has been numerous times above, pescatarians actually do eat fish. What this means is that the fish has been caught in a manner that preserves the population and is not detrimental to the environment. A sustainably sourced fish is typically better for the health of the consumer, as it is not contaminated with pollutants or other toxins. Plus, supporting sustainable fishing practices helps to ensure that future generations will have access to fish.

FACT: Pescatarians are allowed to eat fish, as long as it is sustainably sourced.

References:

https://health.clevelandclinic.org/pescatarian-diet/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7525113/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8003004/ / https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids 

https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/ 

https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/ 

https://www.eatright.org/health/wellness/vegetarian-and-plant-based/food-sources-of-5-important-nutrients-for-vegetarians 

https://newsinhealth.nih.gov/2012/07/digging-vegetarian-diet 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/ 

https://www.health.com/nutrition/pescatarian-diet#:~:text=The%20Healthfulness%20of%20a%20Pescatarian%20Diet&text=Yes%2C%20wild%20salmon%20and%20sushi,%2C%20heart%2C%20and%20muscle%20health. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398609/ 

Author Charity Sembrero Categories Resesarch Summary Posted on 0 Comments

Research Paper: Shanghai Aging Study and Shanghai Memory Study

Altered Gut Microbiota and Its Clinical Relevance in Mild Cognitive Impairment and Alzheimer’s Disease: Shanghai Aging Study and Shanghai Memory Study

Authors: Zheng Zhu, Xiaoxi Ma, Jie Wu, Zhenxu Xiao, Wanqing Wu, Saineng Ding, Li Zheng, Xiaoniu Liang, Jianfeng Luo, Ding Ding, Qianhua Zhao

Full Research Paper: https://pubmed.ncbi.nlm.nih.gov/36235612/ 

Research Paper Summary: 

The research paper “Altered Gut Microbiota and Its Clinical Relevance in Mild Cognitive Impairment and Alzheimer’s Disease: Shanghai Aging Study and Shanghai Memory Study” investigates the relationship between gut microbiota and cognitive impairment, including mild cognitive impairment (MCI) and Alzheimer’s disease (AD). The study analyzed fecal samples from 128 participants, including healthy individuals, those with MCI, and those with AD, and found that the gut microbiota composition of individuals with cognitive impairment was significantly different from that of healthy individuals. Specifically, the study found that individuals with cognitive impairment had lower levels of beneficial bacteria, such as Bifidobacterium, and higher levels of harmful bacteria, such as Escherichia coli.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9570603/figure/nutrients-14-03959-f001/
The overall structure of the gut microbiota based on the analysis of microbial diversity among NC, MCI, and AD. (A) Venn diagram showing the overlap of the OTUs found in the gut microbiota among NC, MCI, and AD. (B) The gut microbial compositions at the phylum levels among NC, MCI, and AD. NC, cognitively normal controls; MCI, mild cognitive impairment; AD, Alzheimer’s disease; OTUs, operational taxonomic units.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9570603/figure/nutrients-14-03959-f002/
Beta diversity analysis in NC, MCI, and AD. (A–C) The beta diversity of NC, MCI, and AD by bray–Curtis (A), unweighted unifrac (B), and weighted unifrac (C) analyses. (D) Non-metric multidimensional scaling (NMDS) analysis of the gut microbial in NC, MCI, and AD. (E) Principal component analysis (PCA) among the three groups. (F) Principal co-ordinates analysis (PCoA) among the three groups. NC, cognitively normal controls; MCI, mild cognitive impairment; AD, Alzheimer’s disease; Nmds, non-metric multidimensional scaling; PCA, principal component analysis; PCoA, principal co-ordinates analysis.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9570603/figure/nutrients-14-03959-f003/
Bacterial taxa with different abundances among NC, MCI, and AD. (A) The differences of the LDA scores, histogram for bacterial genera between NC and MCI. (B) The differences of the LDA scores, histogram for bacterial genera between NC and AD. (C) The differences of the LDA scores, histogram for bacterial genera between MCI and AD. (D) Venn diagram of the genera showing the differences among the three groups. NC, cognitively normal controls; MCI, mild cognitive impairment; AD, Alzheimer’s disease; LDA, linear discriminant analysis.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9570603/figure/nutrients-14-03959-f004/
Correlations between the five specific taxa and clinical characteristics. The correlation coefficients (Corr) are displayed. Red or blue signified positive or negative correlation, respectively. MMSE, Mini-mental State Examination; MoCA, Montreal Cognitive Assessment; ADL, Activities of Daily Living; CDR, Clinical Dementia Rating; The composite Z scores were computed for specific cognitive domains including memory, attention, visuospatial ability, language, and executive function. * p < 0.05, ** p < 0.01, *** p < 0.001, **** p < 0.0001.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9570603/figure/nutrients-14-03959-f005/
The abundance of the five specific taxa among different clinical subgroups. (A) Comparison of the abundance of five taxa Erysipelatoclostridiaceae, Erysipelotrichales, Saccharimonadales, Patescibacteria, and Saccharimonadia in NC, MCI, and AD. (B) Comparison of the abundance of five taxa Erysipelatoclostridiaceae, Erysipelotrichales, Saccharimonadales, Patescibacteria, and Saccharimonadia in CDR 0, 0.5, 1, 2, and 3 subgroups; (C) Comparison of the abundance of five taxa Erysipelatoclostridiaceae, Erysipelotrichales, Saccharimonadales, Patescibacteria, and Saccharimonadia in APOE 4 positive (APOE+) or negative (APOE−) subgroups. NC, cognitively normal controls; MCI, mild cognitive impairment; AD, Alzheimer’s disease; CDR, Clinical Dementia Rating; APOE, apolipoprotein E; OTUs, operational taxonomic units. * p < 0.05, ** p < 0.01, *** p < 0.001, **** p < 0.0001.

The study also found a correlation between gut microbiota composition and cognitive performance, with individuals with MCI and AD showing poorer cognitive performance and lower levels of beneficial bacteria. These findings suggest that the gut microbiota may play a role in the development and progression of cognitive impairment, and that maintaining a healthy gut microbiota may have clinical implications for preventing or treating cognitive decline.

Overall, the study highlights the potential importance of the gut-brain axis in cognitive health, and suggests that future research should explore the mechanisms underlying this relationship and the potential for interventions to improve gut microbiota composition in individuals with cognitive impairment.

Author Charity Sembrero Categories Expert Column Posted on 0 Comments

Alchohol’s effect on the brain – Andrew Huberman

In a podcast episode on “The Huberman Lab“, Andrew Huberman explores the effects of alcohol on the brain. He begins by discussing the ways in which alcohol consumption can impair brain function, including reduced cognitive abilities and impaired decision-making.

Huberman goes on to explain that alcohol affects various parts of the brain, including the prefrontal cortex, which is responsible for executive functions such as decision-making, and the hippocampus, which is involved in memory and learning. He notes that alcohol can interfere with the communication between neurons in these regions, leading to a range of cognitive and behavioral effects.

Moreover, Huberman points out that alcohol consumption can also have long-term effects on the brain, including an increased risk of developing neurological disorders such as dementia and Alzheimer’s disease. He explains that chronic alcohol use can damage neurons and disrupt brain function over time, leading to cognitive decline and other neurological problems.

However, Huberman notes that moderate alcohol consumption may not have the same negative effects on the brain as heavy or chronic use. He explains that moderate drinking may have some health benefits, including a reduced risk of heart disease and stroke. Nevertheless, he emphasizes the importance of moderation and responsible drinking, as excessive alcohol consumption can have serious negative effects on both short-term and long-term brain function.

Overall, Huberman’s podcast provides a comprehensive overview of the effects of alcohol on the brain. It serves as a reminder of the importance of responsible drinking and the potential risks associated with excessive or chronic alcohol use.

Author Diane Santos Categories Book Summary, Uncategorized, Weekly Blog Posts Posted on 0 Comments

Gut Health Series Part 1: Introduction

Your gut health serves as the center of your health. Gut health is linked to nearly every autoimmune disease, as well as most neurodegenerative disease. It also impacts mood, focus, sleep, recovery, as well as daily aches and pains of your body.

We are here to educate you on gut health, as well as how to get your gut health under control.

 

Gut Health Overview

Recent research has sparked a surge of interest in the world of gut health, revealing that our gut microbes play a vital role in our overall well-being. Studies have shown that the gut microbiome does much more than aid digestion; it also influences our metabolism, immune system, and even mental health. 

With groundbreaking findings pointing to the importance of gut health, it’s time to take a closer look at how our overall health and wellness is impacted by the tiny organisms that call our gut home. This is our first blog of a 3-part series on gut health.

Our gut described

Our gut – the long tube in our body that starts from the mouth, stomach, and bowel – is home to trillions of tiny microbes called bacteria. Some of those bacteria are good and some of those bacteria are bad. This system is collectively known as the gut microbiome and these bacteria play an important role in keeping us healthy by aiding our bodies in food digestion, water and vitamin absorption, producing vitamins and other essential compounds, and regulating our immune system.

There are two main types of bactiera:

Add continents on the two types of bacteria Firmocytes and bactofphies 

Sometimes, the balance of these gut bacteria can be disrupted, leading to a condition called gut dysbiosis, or leaky gut.  This means that there are too many harmful bacteria in the gut, which can cause health problems like constipation, diarrhea, or bloating. In more severe cases, gut dysbiosis can lead to irritable bowel syndrome or inflammatory bowel disease. But for purposes of our solution, the leaky gut causes chronic inflammation in your body, leading to the early stages of many diseases. 

There are a number of ways to help get your gut health under control, and we firmly believe that food is medicine. 

One of the key aspects of gut health research is on the study of probiotics – the live microorganisms that can improve gut health Probiotics have a number of beneficial effects on the gut microbiome such as reducing inflammation, improving digestion, and supporting the growth of beneficial gut bacteria. 

The other area of gut health research is on the study of prebiotics – these are indigestible food ingredients that promote the growth of beneficial gut bacteria. Prebiotics can help improve gut health by increasing the abundance of beneficial gut microbes, reducing inflammation, and improving overall gut function.

In later discussions, we will go into the different types of prebiotics and probiotics, and it is important to know that not all of them are created equal, and not all of them are equally beneficial specifically for you. 

Finally, gut health research highlights the importance of reducing exposure to harmful toxins including antibiotics, pesticides, and preservatives. Moreover, medical professionals suggest avoiding certain foods that can be harmful to the gut, such as processed and refined foods, as well as sugar and gluten. Just like the discussion of probiotics and prebiotics, not all foods that are healthy for you may be healthy for your neighbor or loved one. We believe in a personalized approach to gut health, and we will show you how to access that in later discussions. 

In conclusion, gut health research is a rapidly growing area providing new insights into the complex relationship between the gut microbiome our bodies and the inflammatory response that it may have on us. By understanding the impact of gut health and promoting a healthy gut microbiome through dietary and lifestyle changes, it may be possible to improve overall health and reduce the risk of many chronic diseases.

Our next blog post in this three part series will be on Gut health and Inflammation. Stay tuned in a few short days for another great article.

References:

  1. “What’s causing your IBS” – an article from Harvard Health Publishing that explains the relationship between diet and the gut microbiome causing IBS: https://www.health.harvard.edu/healthbeat/whats-causing-your-ibs 
  2. “The Gut Microbiome and Its Role in Obesity” – a review article from the Journal of Clinical Gastroenterology and Hepatology that discusses the relationship between gut health and obesity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5082693/ 
Author Charity Sembrero Categories Weekly Blog Posts Posted on 0 Comments

Your Health Transformation with AliRx: Introduction (Part 1 of 3)

“Let food be thy medicine and medicine by thy food” – Hippocrates

Introduction to AliRx

AliRx (previously the Cognitive Health and Wellness Institute) was created with one goal in mind – to transform your health by reducing your body’s inflammation thus allowing your body to work for itself, not against itself. We believe that food is medicine, and our approach is here to arm you with the right foods to ignite a transformative health process within you.  

The foundation of our program for you is based on scientific evidence that your gut health can lead to the prevention and possible reversal of symptoms related to nearly every autoimmune disease and neurodegenerative disease. Although it’s important to catch it earlier, or better yet, stop it from ever happening, it is never too late. 

It is important that as we start, we provide a simple explanation of what gut health means. Simply put, gut health is measured by the types of bacteria that live within your digestive system. A healthy gut, just like a healthy body, works like a well oiled machine. But if your gut health is not well, it can lead to a lot of issues, far beyond what most have ever known. The great thing about focusing on gut health is, it can be the answer to many of your unknown health issues, or areas of discomfort and concern that you may have had. 

With that in mind, did you know that gut health is linked to nearly every single autoimmune disease diagnosed, and is also linked to a large majority of neurodegenerative diseases such as Alzheimers and Parkinsons? 

Now that we have discussed the premise for our transformative program, we will now go into the process for you. Our premise is,  healing your gut will heal your body, and even your brain. 

Even if you don’t have a formal diagnosis, the AliRx plan is intended to help you prevent down-the-road issues or health concerns from ever happening. However, equally as important, this program will help you function at a higher level, by transforming your health. 

To describe our program, it is important to first describe the system that is at work when it comes to pain and discomfort that is often caused by inflammation. Inflammation starts in your gut. The simplest way to describe inflammation is, it is your body’s natural response to attack unnatural responses in your body.

For example, when you skin your knee, that pain that you feel throbbing is your body’s inflammatory response to that skinned knee. It is calling healing agents to the injury, thus speeding up the healing process. This process is painful but natural. However, chronic systemic inflammation is not healthy, and can lead to your body’s inability to fight off other diseases, such as this listed above. 

How does inflammation happen, and what effect does it have on our body and our brain?

The inflammatory process explained

  1. Your gut microbiome consists of millions of types of bacteria, some good and some bad.
  2. When your gut microbiome bacteria is off balance, it causes bad bacteria to permeate your gut lining, often called leaky gut syndrome.
  3. As this bacteria enters your body, your body signals healing agents to fight off the bad bacteria. These healing agents are the inflammation in your body. Acute inflammation is your body’s way of fighting off things in your body that could cause harm. However, a perpetual leaky gut will cause your body to be chronically or continuously inflamed, which eventually causes your body to work against itself. 
  4. When your body is working against itself, things happen systemically that will lead to a higher likelihood of the onset of certain diseases. Some of these diseases are behind the protective mechanism of your brain (the blood brain barrier)  and some of them are before it. Those that are before it are likely the cause of autoimmune diseases and those that are behind it, and in the brain are likely the cause of neurodegenerative disease such as mild cognitive impairment or Alzheimer’s disease. 
  5. When your body’s chronic inflammatory properties slowly beat against your blood brain barrier, over time, the barrier is permeated, causing inflammation in your brain.
  6. Over time, this inflammation in your brain can cause protein build up, or even plaque. This plaque serves as the beginning stages of mild cognitive impairment, which is the precursor to Alzheimers’ disease. 
  7. Even if the permeation of the brain barrier does not take place, this inflammation will wreak havoc on your body, leading to the cause of chronic pain, as well as almost every autoimmune disease.

Now that we have explained how this inflammatory process can cause a number of issues in your body, we will now focus on the AliRx philosophy, and then the solution. 

Check out our next blog this week for a detailed explanation about how we will help you transform your health.

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