MODULE 1C |
Inflammation and Disease
Disease Begins in our Microbiome
It was found that poor nutrition and stress can actually unmask the potential effects of a damaged composition of the microbiome and may lead to symptoms including a decline in overall well-being that is characterized by seemingly unrelated clinical conditions that may appear out of nowhere, leaving health care providers scratching their head and start wondering what's going on with the patient.
Microbial disruptors can be everywhere. They can be in the water we drink, the food we eat, the dairy products we use, and even the medications we regularly take. The clinical manifestations and symptomatology of a disrupted microbiome are known to be varied and may show up in individuals of all ages and stages. Studies showed that asthma, allergies, eczema, thyroiditis, diabetes, arthritis, or any of the many disorders might be indicative of a disrupted microbiome as the same root cause. It isn't the only reason people develop these conditions, but a disrupted microbiome is often a major contributor that interacts with the genetic and environmental factors resulting in a perfect storm or disease. This is the reason why it is more important than ever to understand the complex and critical role bacteria play in our health outcomes.
It was found that poor nutrition and stress can actually unmask the potential effects of a damaged composition of the microbiome and may lead to symptoms including a decline in overall well-being that is characterized by seemingly unrelated clinical conditions that may appear out of nowhere, leaving health care providers scratching their head and start wondering what's going on with the patient.
Microbial disruptors can be everywhere. They can be in the water we drink, the food we eat, the dairy products we use, and even the medications we regularly take. The clinical manifestations and symptomatology of a disrupted microbiome are known to be varied and may show up in individuals of all ages and stages. Studies showed that asthma, allergies, eczema, thyroiditis, diabetes, arthritis, or any of the many disorders might be indicative of a disrupted microbiome as the same root cause. It isn't the only reason people develop these conditions, but a disrupted microbiome is often a major contributor that interacts with the genetic and environmental factors resulting in a perfect storm or disease. This is the reason why it is more important than ever to understand the complex and critical role bacteria play in our health outcomes.
You're Only as healthy as Your Gut Bacteria
You may notice how some people around never get sick when everyone else has the flu? You may logically say that they were most likely exposed to the same virus, but simply because they have a healthier community of microbiome populated with more essential microbes, they are eventually able to crowd out the invading pathogens and relatively stay healthy. Studies showed that antibiotics could actually make a person more susceptible to infection because they can potentially deplete essential bacterial species that can simply fight off invading viruses and dangerous bacteria.
Research showed that microbial health is one of the important factors that determines who survives potentially deadly invading viruses. The very young age group, whose microbiome is still developing, and the very old population, who have relatively fewer microbial species and less diversity, tend to be the most vulnerable group. The overzealous prescription of antibiotics also puts an individual at risk by stripping out the good microbes along with the bad during the course of treatment. Other variables may also play a role, like coexisting medical problems and nourishment, but these factors are also related to the condition of an individual's microbiome. So having enough population of good bacteria looms large as a way to effectively protect individuals from acute as well as chronic illnesses.
Research showed that microbial health is one of the important factors that determines who survives potentially deadly invading viruses. The very young age group, whose microbiome is still developing, and the very old population, who have relatively fewer microbial species and less diversity, tend to be the most vulnerable group. The overzealous prescription of antibiotics also puts an individual at risk by stripping out the good microbes along with the bad during the course of treatment. Other variables may also play a role, like coexisting medical problems and nourishment, but these factors are also related to the condition of an individual's microbiome. So having enough population of good bacteria looms large as a way to effectively protect individuals from acute as well as chronic illnesses.
Relevance of vegan gut microbiota on human and diseases
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OBESITY AND DIABETES
When fat is stored just below the surface of the skin, it's called subcutaneous fat. When it's found deep within the body, in and around vital organs, it's called visceral fat. Generally, people with an apple shape (more fat in their abdomen) have more visceral fat, and those who are pear-shaped (more fat in the extremities, such as hips and thighs) have more subcutaneous fat. |
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However, even among individuals who are apple-shaped, there are significant differences in the distribution of visceral versus subcutaneous fat. People with soft bellies tend to have more subcutaneous fat, while those with big, hard bellies have more visceral fat. While all types of excess fat can adversely affect health, visceral fat is by far the most concerning. This is because it's much more biologically active than subcutaneous fat, pumping out an inflammatory set of hormones called cytokines and free fatty acids that disrupt normal metabolism. This, in turn, increases insulin resistance and the risk of heart disease, hypertension, and some types of cancers.
Setting Up Your Kitchen
SETTING UP THE PANTRY, REFRIGERATOR AND FREEZER
This this unit will help you learn about the items, components and ingredients of a plant-based kitchen. You will develop strategies for setting up your pantry, refrigerator and freezer. You will also learn important tips for shopping that will keep you on the plant-based path.
One of the first steps in embarking to whole food, plant-based home cooking is to set up the kitchen which largely includes the pantry, freezer and refrigerator. This step doesn't happen overnight and it's an individual process that can be intimidating to start transition from the customarily processed and packaged food cooking to fresh, whole foods. But as you start cooking with more plant-based goods, you will eventually reduce purchasing and relying on packaged, highly processed foods. Healthy behavior change is a process and it's an individual progress. You might go headfirst, while others may slowly move step by step. Whichever approach you are at, beginning to make the change is critical for future success and could be easier than you might think.
This this unit will help you learn about the items, components and ingredients of a plant-based kitchen. You will develop strategies for setting up your pantry, refrigerator and freezer. You will also learn important tips for shopping that will keep you on the plant-based path.
One of the first steps in embarking to whole food, plant-based home cooking is to set up the kitchen which largely includes the pantry, freezer and refrigerator. This step doesn't happen overnight and it's an individual process that can be intimidating to start transition from the customarily processed and packaged food cooking to fresh, whole foods. But as you start cooking with more plant-based goods, you will eventually reduce purchasing and relying on packaged, highly processed foods. Healthy behavior change is a process and it's an individual progress. You might go headfirst, while others may slowly move step by step. Whichever approach you are at, beginning to make the change is critical for future success and could be easier than you might think.
HEALTHY SHOPPING TIPS
Create a list before getting inside the grocery store and stick to it as much as you can. Remember that stores are carefully planned and purposely designed to put shoppers off track and encourage you to buy more items that you do not intend to purchase. This is why it's necessary to take time to be familiar with your store layout, make a note on your prepared list, and try to stick to it. In most cases, fresh foods are placed on the perimeter of the store, while processed and packaged foods are stocked in the interior aisles.
Another very important tip you should never miss is to never shop when you're hungry. Cravings can always lead to what we commonly call "impulse shopping" or "over-buying."
Create a list before getting inside the grocery store and stick to it as much as you can. Remember that stores are carefully planned and purposely designed to put shoppers off track and encourage you to buy more items that you do not intend to purchase. This is why it's necessary to take time to be familiar with your store layout, make a note on your prepared list, and try to stick to it. In most cases, fresh foods are placed on the perimeter of the store, while processed and packaged foods are stocked in the interior aisles.
Another very important tip you should never miss is to never shop when you're hungry. Cravings can always lead to what we commonly call "impulse shopping" or "over-buying."
Choose the produce that will give you the best quality at reasonable cost..
- Avoid produce that is bruised or damaged. If you need to buy fresh-cut items, make sure it is well chilled and refrigerated.
- Choose ripe fruits and vegetables over unripe.
- Buy whole spices and grind them yourself for optimum freshness and flavor.
- Choose fresh herbs whenever possible for superior flavor building within recipes.
- Organic produce is ideal, but may not be always practical. Take time to review discussed evidences in the video clips
One important purpose of setting/resetting your kitchen is to create a space for food that is free of clutter and functional in its use of space and choice of ingredients that should contain foods that will improve cooking and health. Having a kitchen cluttered with unnecessary ingredients will make movement more difficult to stay organized and maintain focus to achieve your goal.
Items purchased should be mostly whole, plant-based foods. When packaged foods are necessary, we highly encourage to carefully read the labels to make informed decisions. Setting-up the kitchen may be a bit tedious and overwhelming, but taking it to step by step, will eventually lead to a kitchen that can run efficiently and has easier access to the things you need
Items purchased should be mostly whole, plant-based foods. When packaged foods are necessary, we highly encourage to carefully read the labels to make informed decisions. Setting-up the kitchen may be a bit tedious and overwhelming, but taking it to step by step, will eventually lead to a kitchen that can run efficiently and has easier access to the things you need
REFRIGERATOR AND FREEZER |
Fresh Fruits |
Fresh Vegetables |
Essential Items Condiments and staple ingredients |
Fresh fruits Frozen fruits Dried fruits Fresh fruits pastes Fruit spreads |
Dark greens Salad lettuces and mixes Seasonal fresh vegetables Tubers and starchy vegetables Fresh herbs Fresh spices |
Non-dairy milks Whole grain breads and wraps Vegetable stock Frozen grains and beans |
Grains and Beans |
*Canned & Jarred |
Condiments |
Seasonings |
Snacks |
Whole grains Whole-grain flour Whole-grain-cereals Whole-grain pastas Varieties of beans Dried beans Sprouted beans *Canned beans |
*Tomato products Miso *Beans Mushrooms Corn |
*Vinegars *Hot sauces *Nut and seed butters *Tamari *Soy sauce *Salsas |
Quality sea salt Finishing salts Dried herbs, spices Spice mixes Nutritional yeast Granulated and liquid sweeteners |
Dried fruits Raw nuts and seeds *Whole-grain crackers Fruit bars |
*Make sure that items don't have added oils, and is low in sodium when applicable.
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THE PANTRY
As you advance in this course, you will see that there is number of items that will be useful to prepare or purchase in preparation for the task in this module. As you determine specific recipes that you will be making for each module, it is necessary to also review the suggested shopping list as a useful tool to help make sure you get all the ingredients you need. You may likely already have a number of items in your pantry that are recommended in this course. You will be able to access the shopping list template as you advance in this course. The purpose of categorizing the items is to give you a broad checklist of all the general ingredients used in a culinary medicine kitchen. In most modules, you will be given a choice of recipes to make, so get in the habit of planning your meals based on your course recipe activities, and take your completed list with you to the store each week. |
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Some modules in this course are more cooking intensive than others. Ensure you carefully review each lesson before deciding on the ingredients you will need for the task.
Mise en Place
Having the basic necessities in the kitchen will make it easier for you to practice techniques, perform tasks and finally complete this course. For the most part, the tools and equipment needed for a plant-based cuisine are just the same as those found in any well-equipped kitchen. To effectively cook healthful, plant-based meals, the kitchen must be prepared for the routine activity to be sustainable. Your equipment doesn't need to be brand new or expensive, and you may already have many of the needed items.
Finding and preparing the right kitchen tools can be overwhelming in the beginning, especially if you are really new to being hands-on in the kitchen. But you just have to simply figure out what tools are truly essential for your cooking needs, which realistically is a very simple selection that can be found in most home kitchens. Each tool has its functional purpose in your kitchen. So acquiring tools in each of these functional areas will make you comfortable and efficient as you work on your tasks.
Finding and preparing the right kitchen tools can be overwhelming in the beginning, especially if you are really new to being hands-on in the kitchen. But you just have to simply figure out what tools are truly essential for your cooking needs, which realistically is a very simple selection that can be found in most home kitchens. Each tool has its functional purpose in your kitchen. So acquiring tools in each of these functional areas will make you comfortable and efficient as you work on your tasks.
WHAT IS MISE EN PLACE?
Mise en place is the all-important step of setting up all your equipment and ingredients before you start preparation. For the ingredients, you'll want small and medium-size bowls to hold herbs and spices, and diced vegetables, as well as liquids. For storage, glass containers with tight-fitting lids are popular. Plastic containers are common, too. Clear containers allow you to easily see the contents.
Over time, you will collect and develop a cache of tools and equipment for your kitchen that will allow you to cook with ease throughout the week. For now, though, some very basic tools will help you get started, such as:
Over time, you will collect and develop a cache of tools and equipment for your kitchen that will allow you to cook with ease throughout the week. For now, though, some very basic tools will help you get started, such as:
- small bowls for any kind of material - this will be for your prepared ingredients
- Small pinch bowls for your spices and seasonings
- measuring cups and spoons
- storage containers (freezer bag, mason jars, or even ziplock bags, etc.)
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Mise en place is a French culinary term used in cooking schools that means "setting in place." It described the act of gathering and preparing all of your ingredients before you start cooking so you will be organized during the cooking process. Although mise en place refers to the physical setup of the cooking process, it also touches on your mental readiness to get the job done. A cook with the right mindset has a focus on the tasks at hand while adhering to food safety best practices and kitchen efficiency.
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Serving & Plating
We eat with our eyes first. So when you begin to dive deeper into your plant-based culinary craft, you will discover that presentation is the cornerstone of a successful meal. Having a variety of plate ware and serving dishes of various shapes and sizes that suit your style will help put your plant-based menus over the top.
We eat with our eyes first. So when you begin to dive deeper into your plant-based culinary craft, you will discover that presentation is the cornerstone of a successful meal. Having a variety of plate ware and serving dishes of various shapes and sizes that suit your style will help put your plant-based menus over the top.
Note: For all the recipe photo activities that you submit in this course, please be sure to plate on white plates and bowls. This really helps your instructors see the final outcome of your dishes rather than being distracted by colorful patterns on your service-ware. If you're constrained by cash or space, use your best judgment when searching for kitchen tools. Pick items that can serve multiple functions. For example, do you really need that specialty banana slicer, or could you just use a knife? A good rule of thumb when it comes to kitchen tools and equipment is less-is-more. It is more important to focus on practicing your skills than acquiring gadgets.
Video Review
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The Microbiome: The Inside Story
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Reversing Diabetes
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Task 1
In this activity you will have the opportunity to organize your kitchen, which will help you prepare for cooking throughout this course. We are not grading you on how plant-based your space is. We understand that you, your family or roommates may choose to eat other foods, but we will be looking for an indication of the effort you put into organizing your space.
Take two photographs showing four separate spaces in your kitchen that have been cleaned out and organized- your refrigerator being one, and a dry-goods pantry or cupboard the other. Remember that the images need to be clear and well-lit.
These images should reflect a kitchen where some new effort was made to organize, reduce or remove processed and animal-based foods (to the extent it makes sense in your home), an otherwise show a good set-up to support plant-based cooking. If you are not 100% embracing the lifestyle, please attempt to demonstrate that you have made significant change - it's not enough to show a few new ingredients. Be detailed in your description so your instructor can fully understand the adjustments you made in preparation to cook for this course.
Each student resets their kitchen at their own pace. It's a journey, not a race. Be sure to accompany each photo with a short title and then a description of what you did to reset the space in each case.
Take two photographs showing four separate spaces in your kitchen that have been cleaned out and organized- your refrigerator being one, and a dry-goods pantry or cupboard the other. Remember that the images need to be clear and well-lit.
These images should reflect a kitchen where some new effort was made to organize, reduce or remove processed and animal-based foods (to the extent it makes sense in your home), an otherwise show a good set-up to support plant-based cooking. If you are not 100% embracing the lifestyle, please attempt to demonstrate that you have made significant change - it's not enough to show a few new ingredients. Be detailed in your description so your instructor can fully understand the adjustments you made in preparation to cook for this course.
Each student resets their kitchen at their own pace. It's a journey, not a race. Be sure to accompany each photo with a short title and then a description of what you did to reset the space in each case.
Reflection
The transgression of physical law is the transgression of God's law. Our creator is Jesus Christ. He is the author of our being. He has created the human structure. He is the author of physical laws, as He is the author of the moral law. And the human being who is careless and reckless of the habits and practices that concern his physical life and health, sins against God.
A continual transgression of nature's laws is a continual transgression of the law of God. The present weight of suffering and anguish which we see everywhere, the present deformity, decrepitude, disease, and imbecility now flooding the world, make it, in comparison to what it might be and what God designed it should be, a lazar house; and the present generation are feeble in mental, moral, and physical power. All this misery accumulated from generation to generation because fallen man will break the law of God. Sins of the greatest magnitude are committed through the indulgence of perverted appetite.
Counsels on Diet and Foods 43.4
A continual transgression of nature's laws is a continual transgression of the law of God. The present weight of suffering and anguish which we see everywhere, the present deformity, decrepitude, disease, and imbecility now flooding the world, make it, in comparison to what it might be and what God designed it should be, a lazar house; and the present generation are feeble in mental, moral, and physical power. All this misery accumulated from generation to generation because fallen man will break the law of God. Sins of the greatest magnitude are committed through the indulgence of perverted appetite.
Counsels on Diet and Foods 43.4