20 WOMAN’S WORLD 10/17/16

These fake-a-bypass menus work immediately!

CHOOSE ONE DAILYOPTION 1 Chocolate Bean S moothie: In blender,

blitz 1/2 frozen banana, 1/4 cup black beans, 1 tsp. nutmeg, 1 cup unsweetened almond milk, 1/3 cup plant-based chocolate protein powder and water or ice to taste

OPTION 2 Peanut Butter-Lentil Bar (recipe below)

The more prebiotics you get from your food, the

slimmer and healthier you’re likely to be—no strict diet required. That said, a plant-based diet with limited animal ingredients and processed oil

tends to get the most wow-worthy results. And this little plan—inspired by no-fuss, prebiotic-loaded recipes and guidelines in Zero Belly Smoothies—makes it easy to test the power of prebiotics

for yourself. While using this plan, be sure to drink plenty of water. Add other ultra-low-cal extras (spices, vinegar, herbs) in moderation. As always, get a doctor’s okay to try any new plan.

OPTION 1 V eggie burger on

a whole-grain bun with guacamole

Easy Jerusalem a rtichoke chips: Peel artichoke, slice and salt. Set aside 30 minutes then squeeze out moisture. Toss with a little olive oil; bake at 350°F for 30 min-utes, � ipping once

S teamed or roasted broccoli

OPTION 2 B aked salmon with

lemon and herbsB rown rice pilaf or

baked sweet potatoS ide salad with chick-

peas and prebiotic-rich veggies

OPTION 3 T ofu or shrimp marinated in tamari and rice wine vinegar; stir-fry in a little sesame oil or vegetable broth

Steamed broccoliB rown rice, optional

chopped cashews

OPTION 1 Chicory Root Beer S moothie: In blender,

blitz 1/2 cup chicory, 1/2 cup spinach, 1/4 apple with peel, 1/2 frozen banana, 1 tsp. chia seeds, 1 cup water, 1 scoop plant-based protein powder, touch of honey and water to taste; before drinking, add a splash of seltzer for � zz

Breakfast CHOOSE ONE DAILY

Snack CHOOSE ONE DAILY

Make your own menus!Experts agree that the more fiber-rich plant foods you eat, the more prebiotics you take in and the better off you’ll be. There’s no wrong way to go about it. One popular approach for big, fast results: Making minimally processed plant foods the star of every meal, with both added oil and animal ingredients (which are types of foods that can help fattening bacteria thrive) used sparingly or not at all. For recipe ideas, check sites like ForksOverKnives.com and PlantPoweredKitchen.com.

Dinner

● Slow-Cooker Bean S oup! To slow cooker,

add 2 chopped leeks; 1 cup chopped bell pep-per; 2 chopped carrots; 2-3 tsp. minced garlic; 4 (15-oz.) cans black beans, rinsed and drained; 4 cups lower-sodium stock; 1 bay leaf; 3 tsp. chili pow-der; salt and pepper to taste; cook on low 6-8 hours; serve with desired garnishes

OPTION 1 P rebiotic Salad:

Top a large bowl of greens (espe-cially dandelion greens, chicory leaves and baby spinach) with prebiotic-rich veggies such as shredded carrot, cubed jicama, cubed avocado. For dress-ing: Whisk together 2 Tbs. lemon juice, 2 Tbs. hummus, 1/2 tsp.

minced garlic and a pinch of dried herbs

OPTION 2 L arge bowl home-made or canned lower-sodium black bean soup (recipe below) garnished with optional topping such

as chopped onion, chopped tomato, cubed avocado, and/or crushed corn chips

Lunch CHOOSE ONE DAILY

L ately, diet experts can’t stop talking about “skinny bac-teria.” Why? Thanks to new technology, scientists now know that both naturally slim

folks and gastric-bypass recipients develop special strains of bacteria in their digestive tracts—single-cell organisms that rev metabolism, send fat-stor-age hormones plummeting “and help us absorb signifi -cantly fewer calories from food,” reveals Microbiome Diet author Raphael Kell-man, M.D. “The impact is dramatic.” Preliminary Harvard research hints that simply transplanting skinny bacteria from gas-tric-bypass recipients into

obese test subjects can trigger massive weight loss without surgery; and now a new Massachusetts General Hospi-tal study is underway to see if pills made from skinny bacteria will make obese volunteers lean. As we await the results, Dr. Kellman and other experts promise we can get big, surgery-free benefi ts just by boosting skinny bacteria already in our systems. So far, women are losing 100, 150, even 200 pounds!

What skinnybacteria loveSince caveman times, bacteria have been in our digestive tracts helping break down our food—and siphoning off fuel for themselves in the process. Interesting fact: If bacteria can’t fi nd the right fuel in our guts, they can’t multiply. “Bacteria only have lifespans of about 20 minutes, so strains quickly fl ourish or die depending on what you eat. In 24 hours, you can make a radical change,” explains Dr. Kellman, noting that smart meal picks boost skinny bacteria and also starve “fattening bacteria” linked to weight gain and health problems.

So what do skinny bacteria love most? “Prebiotics,” says Dr. Kellman. Prebiot-ics are various forms of plant fi ber; top sources include leafy greens, garlic,

onion, jicama, bananas and coconut. (More tasty options, right.) One study found that a diet full of meat, fat and low-fi ber carbs causes fattening bacteria to surge, while a prebiot-ic-heavy diet (featuring fi ber-rich plant foods like granola and veg-gie stew), causes skinny bacteria to surge as fattening bacteria dwindles. So expect signs your bacteria are improving to appear quickly . . .

What to expectSkinny bacteria have been shown to re-duce internal infl ammation that slows thyroid function; as this pressure is re-lieved, “your metabolism will hum, and you’ll naturally turn more calories into energy,” Dr. Kellman says. You should also notice new cravings. Turns out, bac-teria fl ip switches in our DNA, making us crave the food they need to survive. So fattening bacteria make us yearn for junk, and skinny bacteria “make us crave prebiotic-rich plant foods.” Amazing!

“Make minimally processed plant-based foods your sta-

ple, and you get enough prebiotics to give your-

self a real edge,” insists The China Study So-lution author Thomas Campbell, M.D. Pre-biotics work so well, “you can even eat

unlimited plant-based fare and still lose weight

rapidly!” Another benefi t: “Skinny bacteria improve

digestion so you lose the bloat-ing and look skinnier immedi-

ately,” says David Zinczenko, author of The Zero Belly Diet. Bloat-prone pa-tients of Washington, D.C.-area prebiotic expert Robynne Chutkan, M.D., report shrinking by up to two sizes in two days!

Real-world success!After Barbara Case, 47, signed up for a class taught by Dr. Campbell, she ditched fatty takeout for prebiotic-rich stir-fries, baked corn chips and salsa and sweet potato fries. “Now I honestly crave only healthy food!” says the New York mom, who dropped 66 pounds in one year—without limiting portions! Meanwhile, volunteers testing prebiotic-spiked drinks and meal ideas featured in Zero Belly Smoothies lost up to 11 pounds in 14 days. Adds Zinczenko: “Many of them told me it’s the fastest they’ve ever lost weight!”

Eat this to nourish the gut bacteria that are

L ately, diet experts can’t stop onion, jicama, bananas and coconut.

Load your plate with the right foods and your “skinny bacteria” will thrive—helping you eliminate cravings, rev your thyroid and metabolism, store less fat and reach your happy weight in a hurry!

Eat this to nourish the gut bacteria that are to nourish the gut bacteria that are to nourish the gut bacteria that arethis to nourish the gut bacteria that arethis

Load your plate with the right foods and your “skinny bacteria” will thrive—helping you eliminate Load your plate with the right foods and your “skinny bacteria” will thrive—helping you eliminate Load your plate with the right foods and your “skinny bacteria” will thrive—helping you eliminate

As slimming as gastric bypass!

tal study is underway to see if pills made from skinny bacteria will make obese volunteers lean. As we await the

our systems. So far, women are losing 100, 150, even 200 pounds!

What skinny

“Make minimally processed plant-based foods your sta-

ple, and you get enough prebiotics to give your-

self a real edge,” insists The China Study So-lutionCampbell, M.D. Pre-biotics work so well, “you can even eat

unlimited plant-based fare and still lose weight

rapidly!” Another benefi t: “Skinny bacteria improve

digestion so you lose the bloat-ing and look skinnier

ately,” says David Zinczenko, author

What about probiotics?

Probiotics are beneficial bacteria

found in sources like fermented

food and supplements. They can help

reinforce good bacteria already in

your system. “But without prebiotics

to feed on, probiotics die within 20

minutes,” warns Dr. Kellman. Plus,

probiotics are delicate and may

die no matter what you do—

making prebiotics the

better bet!

surgery; and now junk, and skinny bacteria “make us crave prebiotic-rich plant foods.” Amazing!

What

surgery; and now a new Massachusetts General Hospi-

surgery; and now a new Massachusetts General Hospi-

junk, and skinny bacteria “make us crave prebiotic-rich plant foods.” Amazing!

What

Sarah’s best tip: ● Try seasonal salad toppers! Sarah loves jazzing up prebiotic-rich salad with “cranberries, pecans and oil-free carrot-ginger dressing!”

Sarah lost 128 lbs!A high-fat diet left Sarah Goodenough feeling lethargic,

bloated and just plain miserable. After a diagnosis of liver disease, a friend suggested she order The China Study Solution by Dr. Campbell, and she soon started a plant-based diet packed with prebiotics. “My first purchase included oats, kale, beans, chia seeds, spinach, flax and bananas,” recalls the New York mom, 29. “Within days, I felt healthier, happier and more energetic. It was amazing!” In her first week, she lost 11 pounds and 24 in the first month. “I’m proof that when you feed your skinny bacteria the right foods, amazing things happen!”

Sarah lost 128 lbs!A high-fat diet left Sarah Goodenough feeling lethargic,

IT WORKS!

Best prebiotic sourcesFiber from any plant food is a form of prebiotics, but some nourish skinny

bacteria better than others. Top picks:

Smoothie recipes reprinted with permission from Zero Belly Smoothies © 2016 by David Zinczenko, Ballantine Books. Photos by Je� Harris. Soup recipe reprinted with permission from Ali Ebright, GimmeSomeOven.com. Bar recipe reprinted from The Well-Fed Microbiome Cookbook by Kristina Campbell. With permission of the publisher, Rockridge Press.

Before

After

surge as fattening bacteria dwindles. So expect signs your bacteria are

Skinny bacteria have been shown to re-duce internal infl ammation that slows thyroid function; as this pressure is re-

● Apples Fact! Apples boast two types of � ber—pectin and inulin—that skinny bacteria go crazy for.

● Asparagus ● Avocado

● Bananas ● Beans and lentils

● Berries● Chicory and leafy greens● Coconut and cocoa

Fact! A recent study found that as skinny bacteria break down components of

chocolate, they release compounds that lower levels

of fat-storage hormones.● Cruciferous veggies including broccoli, cauli� ower, cabbage and Brussels sprouts● Garlic, onions and leeks

Fact! All great sources of prebiotic inulin � ber, they’re loaded with potent fat-� ghting antioxidants, too!● Jicama ● Jerusalem artichoke

● Nuts & seeds● Oatmeal ● Root veggies including sweet potatoes, beets, carrots

.) One study .) One study found that a diet full of meat, fat and low-fi ber carbs causes fattening bacteria to surge, while a prebiot-ic-heavy diet (featuring fi ber-rich plant foods like granola and veg-gie stew), causes skinny bacteria to surge as fattening bacteria dwindles.

prebiotics, but some nourish skinny bacteria better than others. Top picks:

plant foods like granola and veg-gie stew), causes skinny bacteria to surge as fattening bacteria dwindles.

● Fact! of � ber—pectin and inulin—that of � ber—pectin and inulin—that skinny bacteria go crazy for.

● A

thyroid function; as this pressure is re-lieved, “your metabolism will hum, and you’ll naturally turn more calories into energy,” Dr. Kellman says. You should also notice new cravings. Turns out, bac-teria fl ip switches in our DNA, making us crave the food they need to survive.

Skinny bacteria have been shown to re-duce internal infl ammation that slows thyroid function; as this pressure is re-

● Berries● Chicory and leafy Chicory and leafy ● Coconut and cocoa

Fact! as skinny bacteria break down components of

chocolate, they release compounds that lower levels

of fat-storage hormones.

rapidly!” Another benefi t: “Skinny bacteria improve

beets, carrot

● Slow-Cooker Bean S oup!

add cup chopped bell pep-per; 2 chopped carrots; 2-3 tsp. minced garlic; 4 (15-oz.) cans black beans, rinsed and drained; 4 cups lower-sodium stock; 1 bay leaf; 3 tsp. chili pow-der; saltto taste; cook on low 6-8 hours; serve with desired garnishes

2 Tbs. lemon juice, 2 Tbs. hummus, 1/2 tsp.

lower-sodium black bean soup (recipe belowoptional topping such

as chopped onion, chopped tomato, cubed avocado, and/or crushed corn chips

“Skinny bacteria improve digestion so you lose the bloat-

immedi-,” says David Zinczenko, author

Bloat-prone pa-tients of Washington, D.C.-area prebiotic expert Robynne Chutkan, M.D., report shrinking by up to two sizes in two days!

After Barbara Case, 47, signed up for a After Barbara Case, 47, signed up for a class taught by Dr. Campbell, she ditched fatty takeout for prebiotic-rich stir-fries, baked corn chips and salsa and sweet potato fries. “Now I honestly crave only healthy food!” says the New York mom, who dropped 66 pounds in one year—without limiting portions! Meanwhile, volunteers testing prebiotic-spiked

Zero lost up to 11 pounds

in 14 days. Adds Zinczenko: “Many of them told me it’s the fastest they’ve ever

● S oup!

Tbs. hummus, 1/2 tsp. bean soup (recipe belowoptional topping such

as chopped onion, chopped tomato, cubed avocado, and/or crushed corn chips

“Skinny bacteria improve digestion so you lose the bloat-

immedi-,” says David Zinczenko, author ,” says David Zinczenko, author

Bloat-prone pa-tients of Washington, D.C.-area prebiotic expert Robynne Chutkan, M.D., report shrinking by up to two sizes in two days!

After Barbara Case, 47, signed up for a After Barbara Case, 47, signed up for a class taught by Dr. Campbell, she ditched fatty takeout for prebiotic-rich stir-fries, baked corn chips and salsa and sweet potato fries. “Now I honestly crave only healthy food!” says the New York mom, who dropped 66 pounds in one year—without limiting portions! Meanwhile, volunteers testing prebiotic-spiked

Zero lost up to 11 pounds

in 14 days. Adds Zinczenko: “Many of them told me it’s the fastest they’ve ever

Yummy, healthy snack bars! Everyone can bene� t from a healthy gut. Here’s a � ber-rich bar from

The Well-Fed Microbiome Cookbook that even the kids will love!

Peanut Butter-Lentil Bars ❏ Cooking spray❏ 1/2 cup dried red

lentils, well rinsed

❏ 1 cup spelt or gluten-free

● Preheat oven to 350°F.

Spray 9"x9" baking pan

with nonstick cooking

spray and set aside.

● In a large saucepan over

medium heat, combine

lentils and 1 cup water;

cook about 15 minutes,

stirring often until the liquid

is absorbed. Remove from

heat; let cool for 10 minutes.

● In blender, combine

cooked lentils, � our, peanut

butter, syrup, egg, vanilla,

baking powder, baking

soda, sea salt and 1/4 cup

water. Blend on medium

until smooth.

● Using a spatula, scrap

mixture into the pan. Sprin-

kle carob chips over the top.

● Bake for 20-25 minutes.

Remove from oven and

let cool in pan. Cut into

squares. Store in an airtight

container for up to 5 days.

Makes 6-10 servings.

skinny bacteria go crazy for.

eans and lentils

all-purpose � our ❏ 1/2 cup natural

peanut butter❏ 1/2 cup pure

maple syrup❏ 1 egg❏ 1 Tbs. pure

vanilla extract ❏ 1 tsp. baking

powder❏ 1/2 tsp. baking

soda❏ 1/2 tsp. sea salt❏ 1/4 cup carob chips

Photos: Acme Food Arts/Getty Images; Salima Senyavskaya/Getty Images; Westend61/Getty Images; Shutterstock; Dreamstime; DreamPictures/Getty Images; Creativ Studio Heinemann/Getty Images; Burazin/Getty Images; Jo� Lee/Getty Images; Eisenhut and Mayer Wien/Getty Images; David Marsden/Getty Images; Tressa Angotti/Ikonik Pix; courtesy of subject.

OPTION 2 R aw veggies

with guacamole

OPTION 3 B aked

corn chips with salsa

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