Yoga, Nutrition: Recent Canadian, US Activities

Bob Crowther (67) notes experiences at home, abroad during the past 40 days on this tenth anniversary of the passing of his friend, J. R. Whittaker.

 Yoga  Sessions 
In
Fredericton, New Brunswick

Twice a day customized home yoga practices were modified for each of the three mornings, one evening sessions during my brief visit to Canada - successfully engaging in whole body mobility using props including a  strap, three yoga blocks. 

 Upavistha  Konasana
(Wide Angle Seated Forward Bend)

With
 Patty & Lynn (May 24, 2013)
In Local Webster Gym
Mobility Demonstrated In Photo
A 
Consequence
 Of Frequent Practice Over Years  

I had not experienced assisted mobility from Patty in this Upavistha variation since December 11, 2107 - unexpectedly our last morning one-on-one partner session with the unfortunate circumstances leading to the closing of The Yoga Loft I shared in a previous post. 

It was encouraging to know after five months of solo daily yoga practices at home I easily enjoyed a deep range of motions in this once challenging asana.

My host in Fredericton, Lesley Fleming, applied pressure on my lower back to have abs, chest, shoulders and chin easily contact the floor.

Lesley also enhanced my Tortoise (Kurmasana) pose: I further lowered my torso, face contacting the rug while keeping my hands clasped behind my back, soles of feet together without any discomfort while experiencing controlled breathing.

Also 

Enjoyed Walking In Fredericton
 On Local Streets, Odell Park Trails

 With
 Roger Smith

Acknowledging Recommendation
By
Ken
For The Merrell Moab 2 Shoes
 Hiked
 On Wachusett Mountain Trails
(Princeton, MA)
Enjoyed Many Sights & Sounds
On, Near Summit
Including An Orange Salamander

New To Me

 Alternative Food Preparations

All meals in Fredericton were different from my usual home preparations in Auburn, Massachusetts yet much appreciated.

It was fun talking and watching Lesley function in her large, well stocked pantry and expansive, roomy kitchen designed for meal preparation and social events.

Lesley is an accomplished and knowledgeable cook with many decades of experience preparing a diversity of foods - having the required and appropriate other appliances for specific applications.

Along with an impressive selection of cookbooks, Lesley has maintained binders containing recipes, meals enjoyed recently and from the distant past.

The sights, sounds and smells in the kitchen all contributed to my continuing education about possible food options available to me in the future.

Overall, Lesley was inspiring.

My Morning Activities, Meals

Glug-Glug Sounds From Ceramic
Containing Filtered Water

Each morning after my yoga activities I enjoyed heating cups of water obtained from the attractive pitcher in the microwave and sampling from a mixture of nuts, seeds, gogi berries and organic raisins I had brought with me to share with my friends.

Lesley introduced me to Dorset Cereals Muslei and KEFIR: food selections I had not consumed in the past. 

Muslei Mix
From
Dorsett Cereals
In
Poundbury, England

Packing Box

Enjoyed A Small Portion

Combining
Cranberries, Cherries, Almonds
Raisins, Sultanas
Sunflower Seeds
Toasted Cereals

And

 KEFIR*
Containing
[Probiotic Bacteria, Yeast Cultures]
Plus
Berry Fruit Mix, Bit Maple Syrup
With
Hot Coffee

*KEFIR From Cow
Good Nutrient Source
 Including
 Vitamins B12 & B1, Vitamin K
Amino Acid Tryptophan
Phosphorous, Calcium, Magnesium

Google KEFIR To Learn How It Is Made
I Am Reading French KEFIR Nutrition Labeling 

Afternoon Soups

Lesley had begun lunch preparation before my anticipated arrival in Fredericton: making a soup from a puree that included heated cauliflower and onion and enhanced by having a slice of toasted Red Fife Wheat* Bread with butter - both excellent but admittedly not what I usually ate.

We both enjoyed this soup and bread for lunch again the following day.

Another lunch included two small slices of white chicken along with cold cranberries and some small tomatoes (shown in bowl next to the Glug-Glug pitcher) plus buttered slices of the Red Fife Wheat bread.

* I read this Red Fife Wheat bread Lesley made was from a wheat variety (Triticum aestivium) that Dave Fife, family first grew in the 1840's in Peterborough, Ontario (see The Canadian Encyclopedia)

Introduction To KOMBUCHA

Given my interest in microbes and our microbiome in a previous blog, I took advantage of the opportunity to drink this probiotic. 

KOMBUCHA
A
Fermented Tea
Organic & Raw
[GINGERADE]
Photo Taken In My Condo Kitchen

Containing
Culture
Of
Yeast
(Saccharomyces boulardii)
&
Bacteria 
(Bacillus coagulans GB1-30, 6086)
With
Organic Black & Green Teas
Organic Kiwi Juice
Ginger Juice

Evening Meals

Enjoying meals requiring significant preparation time including cooking was a different experience for me - most of the morning and afternoon meals I prepare at home are eaten raw, at times having some components (teaspoons of soaked legumes, beans) heated briefly in a microwave.

Lesley provided us delicious meals on each of the three nights during my visit - I enjoyed modest portions of:

> A small chicken leg, four asparagus stalks, two small slices of white meat with some chilled cranberries as we talked in the kitchen

> A bowl of soup containing pieces of scallops, black tiger shrimp and halibut in a tomato sauce and some mixed nuts, seeds in the kitchen with friends

> A Braised Chicken With Fennel And Endive recipe (see pages 312-313 for details) selected by Lesley from Mark Hyman's book, FOOD WHAT THE HECK SHOULD I EAT
    

I enjoyed a small chicken drumstick, four pieces of cooked rainbow carrots, some endive with several pieces of cheese, a small desert and coffee plus some KOMBACHU with good company and conversations in several locations.

Lesley sent me the image below of this preparation enjoyed with friends days after my return to Auburn.

Roger Smith Book Recommendations

I had the pleasure of talking with Roger about shared interests on Nutrition, Food Selections and appreciated receiving his two suggestions on these topics.

Both books were ordered from the Booklovers Gourmet in Webster, MA by the owner, Deb Horan. 

Shanahan & Shanahan

[2009]

Also

Nina Teicholz
Investigative Journalist
The Big Fat Surprise
Why  Butter, Meat & Cheese Belong In a Healthy Diet

I have been reading Deep Nutrition and will comment on the content, perspectives of the authors of both books in future blog posts.

Nutrition In Auburn, Massachusetts

The diversity, quantity of foods I ate in Fredericton had little impact on my weight: the scale value was similar to my usual narrow daily weight variations experienced during the previous ten days.

I was able to find some versions of KEFIR and KOMBACHU in local stores but not the Dorset Cereal Museli brand.

Placing an Amazon online order for Dorset Cereals achieved my desire  to obtain this product- it was not stocked in any of seven local, distant food stores I visited.

Dorset Cereals Brand

Enjoyed A Different Museli Combination
 Oat, Wheat & Barley Flakes
Raisins, Sultanas
Toasted & Malted Wheat Flakes
Sunflower Seeds, Dates
 Brazil Nut, Hazelnuts

Plus

Goat Milk
KEFIR

Microbe Cultures
Include
Bacteria Genera
(Streptococcus, Bifidobacterium, Lactobacillus)
&
Fungus 
(Yeast)

Consuming more probiotics has been one of my short, long term objectives - an activity that likely will become a common, regular practice.

ENHANCING
My Microbiome During May
With
A
Nutritious Morning Meal
 [145 grams]

Combining
Museli
KEFIR
Organic Rapsberries
Organic Bluberries
&
Also
Adding
Goji Berries
And
Chia, Sesame, Sunflower Seeds & Pepitas

And


A

Light, Nutrient Rich 
Afternoon Meal

[106 grams]

From
Trader Joe's
Black Tiger Shrimp 
Broccoli Florets
Organic Raspberries (Frozen)

Local Sources Of Nutrition

From
Arcade Snacks
[Auburn, MA]

Recently Available 
In Smaller Quantities

 Enjoying
Soy Nut Halves
Goji Berries
Hemp Seeds
&
Variety Of Nuts, Seeds Eaten Daily

From

Trader Joe's

Included

Among My Recent Purchases

 Asparagus
And

Herb Salad Mix
GreensMixture
Trimmed Leeks, Broccoli Florets
Organic Raspberries
Also

Broccoli, Cauliflower Florets
Organic Red Onions
Wild Pink Salmon (Low Sodium)

From

Whole Foods

Enjoyed

Bread, Oil, Butter

Have Eaten

Organic Amaranth & Quinoa-Bread
Including
Whole Kernal Rye
(Mestemacher)
With 

Extra Virgin Avocado Oil
(Primal Kitchen)

Or 

Raw Walnut Butter + Cashews
(Artisana)

With

Morning, Evening Meals

During an unanticipated conversation at Trader Joe's, the book shown below was recommended and recently purchased.

Suggested COOKBOOK 
By
 Kate O"Donnell

The
 Everyday Ayurveda
Cookbook

[Ayur = life, Veda = science or knowledge]*
*Defined 
by
 Deepak Chopra, MD In Article: What Is Ayurevda?

Based
On 
Ancient Indian Mind-Body Health Practices

Will Comment On Book Contents In A Future Post

In Memoriam

Dr. J. R. Whittaker
[1934 - 2008]

JRW* In Fall, 1997

I continue have good memories enjoying countless conversations with Dick during many years in the United States and in Canada - alone with him and in the company of others.

As I noted ten years ago in Fredericton, our long association was special and valued: Dick has been in my thoughts daily during this past decade and his absence remains a void as I write these words.

Dick's past generosity has continued to impact my current lifestyle choices: making daily yoga and nutrition selections priorities, contributing to the positive health outcomes I now experience and enjoy.

Writing, publishing about various aspects of Dick's life including his scientific interests, contributions remains an objective, goal likely to be realized - in different forums, formats - in the future.

For treating me like gold and continuing to make me smile, enriching each of my days, I remain grateful. 

*This photo was sent to me after I returned to the United States during August, 1997

And

Tim Dilworth
[1939 - 2017]

Tim & Carole
(Fall, 1997)

Tim Dilworth was a professional colleague in the Biology Department of the University of New Brunswick and valued friend of Dick Whittaker.

Tim and Carole were among other individuals enriching Dick's life in Fredericton during their lengthy association.

Tim's recent passing on December 15, 2017 had me recalling many positive interactions and experiences with him, Carole and their extended family since our initial interactions in 1993 to the time of, following JRW's demise in 2008.

As his son-in-law was quoted: "The world is better for having had him in it: We are better for having known him". I fully concur with these words, expressed sentiments.

Tim and Carole were generous to provide JRW a resting place in 2008; during my recent visit to Fredericton earlier this month I saw the DILWORTH headstone for the first time and thank Roger Smith for facilitating this sought activity.

A Final Acknowledgment, Thanks

Lesley

I thoroughly enjoyed the opportunity to stay at the home of Lesley Fleming while in Fredericton.

It was fun to talk on a wide range of topics, past and present, and about individuals that have impacted our lives in significant, positive ways.

Her generosity and hospitality led to many memorable experiences with her and others - after a long absence, it was a pleasure sharing their time, company and welcomed conversations.

Roger

Your excellent company and enjoyable conversations - at times extending back decades - were welcomed and a treat.

Meeting you, Lesley and mutual friends we share was special: as I told you, our dinner gatherings were a reminder of the many morning conversations we enjoyed with coffee in your office, elsewhere during my brief tenure at UNB over two decades ago.

Appreciated receiving your exquisite exhibition photograph - this and other of your professional images I see, enjoy daily in my condo highlight your considerable talents and add to my quality of life.

Do share your thoughts, reactions to these comments, images

#BobCrowther #Nutrition #Yoga  

Yoga & Nutrition Impact Key Health Data, Status

Bob Crowther (67) highlights positive outcomes from a 12 month effort to reduce possible risk factors, expands his food selections and introduces a book suggesting an important connection exists among our microbiota, immune system and the foods we eat. 

Year Long Successful Effort Lowered Weight
To 
122.8 Pounds
Using
Yoga & Nutrition 

Similar

To

Weight 50 Years Ago

Currently
Enjoying Lean Body
Improving Whole Body Mobility
Good Balance, Strength, Flexibility
Stable Blood Pressure
Without
 Any Medications, Vitamins Or Supplements
&
 After Fasting (15+ Hour)
Maintaining Healthy Assay Values 
Including
Lower Blood Glucose 
 Normal Electrolyte Levels
(Sodium, Potassium & Chloride)
Good Liver, Kidney, Prostate Functions
&
Acceptable Lipid Panel Values
(Total Cholesterol, Triglycerides, HDL, LDL)*

*These values were slightly elevated from last year and reflected my nutrition focus, deliberately consuming foods containing more fats. 

Also Requested 
 Evaluation Of Potential Celiac Autoantibodies
(All Tests Were Negative) 

2018 was my third year having blood and urine samples analysed as part of an annual physical evaluation with Dr. Jarrod Faucher, my Geriatric Specialist and primary care physician.

These laboratory assays evaluate generally accepted physiological and metabolic indicators of cell, tissue and organ functions involving blood, liver, kidney, prostate and immune systems. 

I weighed 122.8 pounds during the morning of April 9th, the day I met  Dr. Faucher. 

During the 12 month interval since our last one-on-one meeting on April 3, 2017, I successfully enhanced my overall health status by significantly, safely lowering my weight from 136.0 pounds .  

The assay data confirmed I was successful in using both carbohydrate (glucose) and fat metabolism (ketosis) as energy sources in a safe, healthy manner.

These collective positive lab results demonstrated my lifestyle focus and still evolving approaches to both yoga and nutrition contributed to short and long terms health benefits.

Still Improving My Yoga Mobility 

Exemplified

 By

Tortoise Pose

(Kurmasana)

[Eric LeCuyer Photo From 2013]

 Significant Progress Experienced
This Challenging Asana Now Easily Accessible
As A Consequence
Of
Twice a Day Home Yoga Sessions
Since January 1, 2018

Able To Enter Asana At 5:00 AM With Facility
More Easily Accomplished At 6PM
With
Greater Torso Elongation, Flatter Back
And
 Soles Of Feet In Contact, Face On Mat
Deep Hand Clasp
Ability To Cross Feet
&
Controlled Breathing

This dramatically improved whole body mobility with Kurmasana extends to all my asanas during morning and evening sessions.

It now takes less than ten minutes to prepare for both daily yoga practices.

Moving my spine backwards is being achieved now with greater facility, with less resistance as a consequence of the 5am, 6pm sessions I created and further modified during March - significantly better than during my morning meetings with Patty Tremblay two and three times/week for five+ years for our one-on-one partner sessions.

However, the enhanced whole body mobility I am experiencing, enjoying at this time this age has been impacted, limited by a connective tissue disorder that has gradually emerged during the past several years.

Compromised Right Hand Mobility

Dupuytren's Contracture

Abnormal Connective Tissue Disease

Daily Stretching, Yoga Activities
Effective To Date
To Counter
Elevated, Dense Connective Tissue Regions
(Right Palm, From Pinky Towards Middle Finger)
&
 The Contractile Nature Of This Condition

Plank and 8 Angles Pose Possible

 With Advanced Palm Preparation

Have Not Attempted Handstand in Over Six Months

Future Focus

> To increase my heart rate in a controlled manner, I began to walk two days ago. This will likely become a frequent year long activity and complement my twice a day yoga practice.  

[My short and long term objectives are to lower my heart rate from current levels.]

> To learn more about Alopecia areata: a circular pattern of hair loss I am experiencing, became aware of around the Fall of 2017.
[Questions include what has led to this diagnosis? Is is possible to take actions to reverse this assumed autoimmune activity? Can this be explained by a nutritional deficiency?]

Positive Outcomes

From

Increasing Diversity Of Food Selections

&

Daily Home Prepared Meals

During my April 3, 2017, annual session with Dr. Faucher I mentioned a decision, intent to significantly modify daily eating practices:

•  motivated to reduce my weight to adolescent levels
•  possibly to further reduce known health risk factors

I began to prepare my own small meals at home - purchasing high quality selections from various food categories and initially mostly plant-based: vegetables, fruits, nuts and seeds with limited dairy, meat.

Avoiding the consumption of processed foods with elevated, addictive levels of salt, sugar and fats was a priority and accomplished without difficulty throughout the year. 

I was following Micheal Pollan's advice in his book, Food Rules An Eaters Manual:

• Eat Real Food - Mostly Plants - In Small Amounts
• Paying attention to my microbiota also was a priority

An initial goal of reaching 125.0 pounds was achieved on July 28, 2017 and further lowered to 124.0 & 123.0 during August without any negative effects [see my earlier yoga blogs].

My weight did fluctuate narrowly as I experimented with different foods, quantities consumed during each day but at no time during the 12 months did I reach, exceed 130.0 pounds.

It was during February, March and April of 2018, after adding new sources of protein, carbohydrates and fats including seafoods that I was able to eat more each day and to experience my lowest weight to date: 122.6 pounds.

Two of these modified meals I have enjoyed this April are shown below:

Morning Meal

Meat, Vegetables, Grains, Fruit, Seeds

Small Serving
Of

Organic Chicken Pieces

Organic Asparagus, Spinach

Broccoli Florets & Organic Broccoli Sprouts
Raw, Fermented Sauerkraut

Organic Pomergranite Seeds
Organic Goji Berries
Medjool Date 
Mix of Chia, Sesame, Sunflower Seeds, Pepitas
Seven Grain Mix
[Sprouted Buckwheat, Sprouted Millet, Chia, Golden Flax and Shelled Hemp Seeds, Red Quinoa, Amaranth]
&
Nine Herbs, Spices
Thyme Leaves, Parsley, Basil, Ground Tumeric, Rosemary, Ginger, Ground Cinnamon, Rubbed Sage, Oregano
With
Extra Virgin Olive Oil 
(California Olive Ranch)

Afternoon Meal

Seafood, Vegetables, Grains, Nuts, Seeds

Mixture 

Of

Wild Salmon, Wild Sardine

Avocado , Orgamic Asparagus 

Organic Broccoli Sprouts

Organic Edamame
Organic Coconut Slices
Pomorgranate Seeds 
Mix of Chia, Sesame, Sunflower Seeds
 And
 Pepitas, Goji Berries
One Fig (Unsulfured)
7 Grain, Seed Mix Cited For Morning Meal
& 
Same Extra Virgin Olive Oil

These and other meals included natural prebiotic and probiotic value to my gut microbiota. 

I have continued to purchase more items from Trader Joe's and The Living Earth I mentioned in my last post. 

A recent Saturday afternoon meal included small portions of salmon, sardine, kale, avocado, leek, red onion, kimchi, olives, goji berries blueberries, pickle, chia & sunflower seeds, 9 herbs & spices, extra virgin olive oil.


These ingredients and others have become a regular part of my still expanding food selections and reflect my awareness, the importance of maintaining a diverse microflora. 

In my December 5, 2013 yoga blog I mentioned a Michael Pollan article describing observations from several scientific investigations about the gut microbes including bacteria reported to influence our health. 

My last post this past month on March 28th introduced Mark Hyman's new book: "FOOD: What The Heck Do I Eat?".

Hyman only briefly mentioned the microbe associated with our bodies and did not focus on specific data, details from the extensive amount of published research on the microbiome. 

The comments below highlight topics noted in an excellent introduction about our microbiota (= bacteria, fungi,  viruses & the less well known Archaea) in the 2015 book by the British author Alanna Collen.

I thank Deb Horan, owner of the Booklovers Gourmet in Webster, MA, for bringing this publication to my attention recently.

Alanna Collen, PhD

Evolutionary Biologist

Science Writer

Numbers Cited By Author (p. 8)
Human Genome
Approximately 21,000 genes
vs.
100 Trillion Microbes 
[Non-Self]
Approximately 4000 species
Microbiome
4.4 million Genes

Some Book Features

• 325 pages with a Prologue, Introduction and Eight Chapters, a Coda and Epilogue along with References, Illustrations and an useful Index
• The author begins this book describing how her health was compromised by a tick infection while doing bat research in the tropics and describes the sequence of events leading to her recovery 
• Collen writes about some basic biology: gut anatomy, physiology, biochemistry and cell biology including the caecum and appendix regions of the large intestine ... see illustrations The Human Gut (p. 22) and Gut Lining (p.80)
• Names of bacteria (Genus, Species) appear along with terminology of lab techniques and experimental approaches using normal, "germ-free" and "knockout" mice) - all are clearly presented and accessible to the non-specialist ... see illustration on p. 195
• While results of controlled experiments with mice are instructive and provide insights, they do not necessarily apply to humans

The author presents a brief historical overview about the evolution of our understanding of microbes as a source of infectious disease.

We are told of the four major developments that significantly decreased infectious disease mortality from the late 19th Century, into the 1940's & 1950's:

• Vaccinations to Smallpox, Polio, many other childhood illnesses 
• Hygienic Medical Practices in Hospitals to decrease deaths in childbirth
• Public Water Sanitation to combat Cholera, other pathogens  
• Antibiotics to bacterial infections starting with Penecillin

Cohen identifies various medical conditions that have emerged since the mid-1900's into this 21st century including:

• Allergies to dust, pollens, pet hairs, foods (including milk, eggs, nuts, glutens, others)
• Autoimmune diseases including Type 1 Diabetes, Multiple Sclerosis,
• Digestive disorders such as Irritable Bowel Syndrome, Celiac Disease
• Mental Health issues including Autistic Children, Attention Deficit Disorder
• Obesity and its link to Type 2 Diabetes, Heart Disease, Some Cancers

She asks the what, where, who, when and why questions that might lead to an explanation accounting for these contemporary health issues. 

The author makes a  connection with our 21st illnesses and examines the relationship between our gut, an overactive immune system and the foods we consume.

She effectively communicates several interesting stories of results selected from the large and expanding international research community activities.

The
 Human Microbiome Project

Extensive Initial Focus

Of

  Examining Microbiota 

Evaluation Of 18 Different Habitats On Human Body

Identification Of Species

Using 

Molecular Biology Techniques

[Gene Sequencing, Analysis of the 16S rRNA gene]

Possible Topics Of Interest Are Identified Below

Considerable Interest

In

Microbes

Of Healthy Individuals, Those in Poor Health 

Quote (p. 72) from Chapter 2 (All Diseases Begin In The Gut): 

• "In a lean person, gaining a bit of weight leads to extra leptin * production, and a decrease in appetite. But in an obese person, though plenty of leptin is being produced, the brain can't detect it and so they never feel full"

[* leptin is a hormone, part of our endocrine system, produced by fat cells; in obese people, there are high levels of leptin but the brain is resistant, not able to respond as in lean individuals]

The author writes about the potential of microbes influencing behavior in Mind Control (Chapter 3). Comments linking gut microbes to the brain functions including Autism, other named conditions are interesting.
[ Also see pp. 103-104 sections on tryptophan, on the vagus nerve]

Antibiotic use and abuse are one of the subjects discussed in Chapter 5 (Germ Warfare). 

Collen notes the unintended consequences of antibiotic use leading to the rise of antibiotic resistance by bacteria such as MRSA (methicillin- resistant Staphylococcus aureus).

The author explains how antibiotics can and often do disrupt the good bacteria while treating pathogens responsible for infections.

Some notable observations from Chapter 6 (You Are What They Eat) include: 

• Species of microbes found in guts of populations in African village and urban Florence, Italy reflect respective diets and are totally different 
• Fiber intake was found to be different in two groups: three times more fiber eaten by African children 

• "A plant-rich diet, it seems, makes for a 'lean' set of gut microbes." (p. 191)

• Gut microbes produce compounds (short-chain fatty acids) -acetate, propionate, butyrate -  in the large intestine, these are known to interact with receptors on immune cells and make them less responsive - decreasing inflammation

The reader becomes informed how most newborns acquire their microbes in Chapter 7 (From The Very First Breath) - from passing through the birth canal and by exposure to a mothers milk.

Among other topics, Collen highlights the importance of oligosaccharides in breast milk (small group of sugars) "to establish the right species of microbes in the baby gut"; these bacteria, in turn, produce small-chain fatty acids and, among other roles, bind to the immune cells.

In Chapter 8 (Microbial Restoration) Cohen presents:

• The results of Fecal Microbiota Transplantation: positive outcomes from the transfer of microbes from healthy individual to another person with a compromised gut; read about OpenBiome, a stool bank
• Information on the 'FATLOSE' study: the transfer of microbiota from a 'lean' individual into obese patients - see increase in butyrate, helping gut from becoming leaky and contributing to mucus production, decreasing inflammation 
• Comments on Prebiotics (food for bacteria found in fiber), Probiotics are discussed
• See discussion on Robogut, 'Microbiota Ecosystem Theraputics'

Collen again expresses her concern about childbirth, early feeding in the Coda and reminds the reader of the significance of a vaginal birth versus a Caesarean section, of being breast fed or not given our knowledge about microbes in newborns: how this occurs, the establishment and evolution of species diversity during the first years of life.

The author writes in the Epilogue:

• p. 275, 276 " As an adult, the food you eat and the medications you take determine the microbes you have. ".... food is medicine."

•  (p. 282) "... its worth remembering that this is a scientific field in its infancy. Exactly what roles specific microbial genes, species and communities play in our health and happiness will take time to establish, we don't yet have the knowledge to diagnose health problems on the basis of the microbiome.

This is a book that will continue to serve as a useful reference, guide as I learn more about our our microbes, microbiome.

Looking forward to receiving your reaction to my comments, images.

#BobCrowther #Nutrition #Yoga