7 Ways to Naturally Lose Weight

7 ways to Naturally Lose Weight

You want to lose weight but are not sure where to start? Here are 7 ways to help you lose weight naturally.

1. Sleep for 8 hours: Many studies have shown that an erratic sleeping pattern can disturb the physiology of your body. When you do not get enough sleep it may lead to cravings and an unnecessary consumption of calories. Also, lack of sleep can cause imbalance in your hormonal levels and can slow down your metabolism. Therefore, sleep for a minimum 8 hours a night to avoid cravings and empty calories.

2. Stay hydrated: Consuming enough water keeps you hydrated and helps your internal organs function properly. When fully hydrated your body eliminates waste more effectively, which can make the digestive system more efficient and can help you in losing weight. Recommended amount of water is 10-12 glasses per day.

3. Green Tea: Green tea is a good source of antioxidants. Polyphenols present in green tea have anti-inflammatory and anti-carcinogenic effects. Unsweetened brewed green tea is a zero calorie beverage and contains much less caffeine than tea/coffee. It is also known to have different health benefits such as preventing stress, chronic fatigue, treating skin conditions and improving arthritis by reducing inflammation.

4. Increase Protein intake: Protein takes longer to get digested and therefore keeps you full for longer. However, increasing protein intake does not mean that you have to reduce your carbohydrate intake. Your body needs carbohydrates to produce energy and protein to build muscles; therefore, it is required to keep a balance between protein and carbohydrates. Good sources of protein include eggs, milk, yoghurt, cheese, beans, fish, soy and lean cuts of chicken and beef. But to balance their protein content include vegetables, multigrain bread or chapattis in your meals in combination.

5. Avoid Sodium: Sodium is a mineral which maintains the electrolyte balance of your body. But excessively consuming foods high in sodium leads to water retention in the body, thus increasing your weight on the scale. Limiting the amount of sodium in your diet can help your body to expel the retained water. Major source of sodium in diet is table salt which is 40% sodium and 60% chloride. Other sources of sodium include packaged potato chips, pickled food, cured meat, salami, and various fermented sauces like soya sauce.

6. Avoid Simple Carbohydrates: Simple carbohydrates are simple sugars which easily get digested in the body. Therefore, you may start feeling hungry soon. This can lead to over eating. Processed and refined foods are high in simple carbohydrates. These foods include white bread, potato chips, etc.

7. Regular Exercise: Regular exercise helps in burning fat from your body. Make it a routine to exercise for a minimum of 30 minutes a day. It will also help you in maintaining your hormone levels, avoiding sugar cravings and keeping yourself fit. Incorporate these tips in your daily routine to lose weight naturally.

 Source: http://www.fitho.in/7-ways-to-naturally-lose-weight/

Best Ways To Prevent And Treat High Cholesterol

Best Ways To Prevent And Treat High Cholesterol

 

What Is Cholesterol?

Cholesterol is a substance that is much like wax in appearance and texture and it is located in all the cells of the human body.

Good cholesterol is needed for the body to function properly and the body makes all the required cholesterol that it needs. It is used for making hormones, substances that help you digest food properly and for Vitamin D.

Cholesterol can also be found in many fatty foods and therefore some people suffer from a high risk condition known as high cholesterol.

Anatomy Of Cholesterol

·         LDL stands for low-density lipoprotein and is the “bad” type that causes heart disease.

·         HDL stands for high-density lipoprotein and is the “good” type.

Too much LDL cholesterol in the blood can be quite serious and can lead to cardiovascular disease. One of the problems is that high blood cholesterol does not cause any symptoms by itself, which is why a lot of people are unaware of their condition. In order to detect high cholesterol a blood test is required that can be ordered by your doctor or nurse practitioner.

High Cholesterol Facts

According to the Centers For Disease Control:

·         Those who have high cholesterol are 2 times more at risk for heart disease, which, is the leading cause of death in the United States.     

·         71 million American adults, which, equates to 33.5% of the population have a high LDL count.   

·         Only 1 out of every 3 adults with high cholesterol manage to get it under control.   

·         Less than 50% of those with high LDL counts seek treatment or incorporate the necessary lifestyle changes required to lower their levels.

Best Ways to Prevent High Cholesterol

There are a lot of things that each person can do to lower and prevent high cholesterol. This article will review some of these methods, and what diet and lifestyle changes are necessary to prevent high cholesterol to begin with.

·         If you are an obese or overweight person then losing excess weight is a great way to prevent and lower high blood cholesterol.  Losing anywhere from 5-7% of your bodyweight is enough to see significant change for the better. The best way to lose weight is to focus on foods that are low in calories, such as, fruits and vegetables and also by increasing physical activity.

·         Another way to prevent high cholesterol is to drink a little bit of red wine when having dinner. Wine helps to increase the levels of HDL cholesterol (the good type) and this in turn helps to lower LDL cholesterol (the bad type). When HDL cholesterol travels in the blood stream then it picks up LDL cholesterol and carries it to your liver where it is excreted from the body.

·         Start eating oatmeal for breakfast. According to the Mayo Clinic, the high amount of soluble fiber in oatmeal reduces the amount of cholesterol the body is able to absorb. It is recommended that one consume 25-35 grams of soluble fiber daily to have a positive effect.

·         If your goal is to prevent or stop high blood cholesterol (LDL) then saturated fat is not your friend, and so it consumption must be kept to a minimum. Many animal products, such as, red meat, cheese and whole milk are the main sources of saturated fats. It is recommended that saturated fats account for only 7% of your daily calorie intake.

So, if you eat red meat regularly then you need to replace it with soy protein products, lean proteins, like chicken and turkey or broiled or baked fish. If you have been diagnosed with high cholesterol then seek the advice of your physician as to your consumption of saturated fat products.

·         Men who regularly drink green tea have a lower level of blood cholesterol than men who do not, according to the University Of Maryland Medical Center. It has been found that polyphenols in green tea might have the ability to block cholesterol from forming. It is best to enjoy green tea in pure form, without added sugar or artificial flavoring. Brew it at home and enjoy with mint leaves, lemon and lime juice.

·         Regular exercise is another great way to prevent this high risk condition. Aerobics, jogging and walking are all effective workouts to increase the levels of good cholesterol and therefore reduce the bad. 30 minutes a day is enough to have a positive effect. If you are out of shape then you can begin with three 10 minute sessions daily and work your way up to a full 30 minutes.

Conclusion

The National Cholesterol Education Program recommends adults get a blood test for cholesterol through their doctor each and every five years. This is the only way to know whether you are affected or not and in this case knowledge is half the battle.

If you are diagnosed, then it is really important that you follow your doctor’s orders and the methods provided above to get it under control. Lowering your cholesterol can reduce your risk of having a heart attack that can lead to premature death, and the need for bypass surgery or angioplasty.

The above are some of the best ways to avoid a completely preventable condition and to ensure a healthy and long future. Also, the good news is that it is never too late to make a change and there are many ways to lower cholesterol levels. Certain lifestyle changes are all that is needed to see a positive change and often very quickly. 

(c) Jeff Davy 2014

Apple Flax Muffin Recipe

Apple Flax Muffin Recipe

Flaxseed is a great whole grain that provides a lot of nutritional benefits, including high levels of potassium, magnesium, healthy fat, Omega 3 Fatty Acids and the all-important fiber. It can be used over cereal, yogurt, in smoothies and protein shakes and is also available in organic oil form that is perfect for vegans and vegetarians.

Flaxseed has been shown to help encourage cardiovascular health, and due to its anti-inflammatory and antioxidant properties it can protect skin tissue. Another great perk of using this whole grain is it helps to prevent cancer because it contains high levels of Omega 3-fatty acids.

Here is a wonderful apple flax muffin recipe that is both delicious and nutritious. A great option for healthy kid snacks, and of course, a healthy solution for sweet tooths in people of all ages.

Apple Flax Muffins

Ingredients:

•             1 and 1/4 cup of flax seed meal (make sure it is fresh)

•             1/2 teaspoon of salt

•             Artificial sweetener equal to 3/4 cup sugar

•             4 large eggs, beaten

•             1/4 cup oil (canola, coconut or vegetable are good options)

•             1/2 cup liquid, either water or flavored syrup

•             1 tablespoon vanilla

•             1 small or medium apple that is chopped into small pieces

•             2 teaspoons of baking powder

•             1 tablespoon of cinnamon powder (freshly ground works great)

•             1 tablespoon of nutmeg (freshly ground works great)

•             Optional: 1/2 cup chopped pecans or walnuts

Instructions

1.            Preheat your oven to 350 Fahrenheit.

2.            Grease a 12 tin muffin pan or use muffin tins.

3.            Mix all the dry ingredients.

4.            Fold in the rest of the ingredients. Do not over mix as this can result in tough muffins.

5.            Let your batter stand for 10 minutes, and pour into muffin pan.

6.            Bake for about 18 minutes, or until the muffins start to move away from the tin’s sides.

(c) Jeff Davy 2014

Flaxseed, The Tiny Seed That Is A Nutritional Powerhouse

Flaxseed: The Tiny Seed That Is A Nutritional Powerhouse

Flaxseed, also referred to as linseed, is truly a nutritional powerhouse that can benefit you in a lot of different ways. Despite its small size, this powerful plant food is packed with essential vitamins, antioxidants and nutrients that help prevent diabetes, stroke, cancer and heart disease.

What’s more, consuming these seeds can boost metabolism, and help with weight loss due to its very high fiber content.

History Of Flaxseeds

Flaxseeds have been used by human beings since ancient times. As most historians have suggested, these seeds were cultivated in 3,000 BC by the Babylonians.

They were also used by ancient civilizations as food and medicine to treat a wide variety of conditions and disorders despite the fact that back in those there weren’t any explanations to back up its effectiveness.

As a matter of fact, ancient civilizations believed that these seeds were so strong that even the great Charlemagne passed a law that required all his subjects to consume them.

While today we don’t have tyrannical leaders who can order us to eat them (thankfully), science does exist to explain their health benefits, and the medical community has research to support what King Charlemagne had assumed.

Flaxseeds In Modern Times

The demand for flaxseed continues to grow each year as a result of the numerous health benefits offered by this tiny nutritional powerhouse. From oatmeal to frozen waffles and crackers, and oil, the flaxseed is found in many types of foods and has a variety of uses in recipes and healthy cooking.

According to the Flax Council, over 200 new products made from flaxseeds were launched in 2010 in Canada and the United States alone.

The Health Benefits Of Consuming Flaxseed

The beneficial and therapeutic properties of flaxseed have yet to be completely understood by scientists and medical experts. A lot of them have claimed that they lack concrete evidence to support the seed’s health benefits. Still, there has been an influx of research studies suggesting that linseed is indeed the wonder food and a nutritional powerhouse that many have thought it to be, especially when it comes to supporting heart health.

Most plant foods have some phytonutrients called lignans, which are, fiber-related polyphenols that act like phytoestrogens, and provide valuable antioxidant and fiber mimicking benefits. Recent research has ranked flaxseeds as the #1 source of lignans.

In fact, flaxseeds have 7 times more lignans than the runner ups, which are, sunflower seeds, 475 times as many as cashews and a whopping 3,200 times as many as peanuts.

How Flaxseeds Serve The Human Body

·         Cancer prevention - Consuming flaxseeds can help prevent breast, colon and prostate cancers, according to medical experts. Basically, it helps prevent the development of cancerous cells because linseeds contain high levels of Omega-3 fatty acids that disrupt the malignant cells from sticking to healthy body cells. Furthermore, flaxseeds have lignans with antiangiogenic properties, which, impede tumors from creating additional blood vessels. 

·         Reduces the risks of cardiovascular diseases. Consuming plants with omega-3 fatty acids can aid your cardiovascular health through a variety of mechanisms, including regulating the heartbeat and preventing inflammatory actions. Also, recent studies have confirmed that eating flaxseeds can lower blood pressure. These health perks may be caused by both the amino acid groups, as well as, the omega-3 fatty acids found in these seeds. 

·         Skin tissue protection. Researchers from University of Pennsylvania Perelman School of Medicine revealed that a healthy diet that includes linseeds can protect the skin tissue from getting impaired by radiation. These researchers have concluded that dietary linseeds, already known for their anti-inflammatory and antioxidant properties, can work both as a protector and a mitigator to counter radiation pneumonopathy. 

·         Aids in the prevention of diabetes. Preliminary research has also suggested that daily consumption of flaxseed’s lignans may modestly improve blood sugar levels. In addition, daily flaxseed intake encourages glycemic control in females with pre-diabetes, as well as, in obese men. 

·         Flaxseed is a whole grain. Whole grains provide whole nutrition from the grain without stripping any vital nutrients away as is the case with processed grains. Flaxseeds have a very high amount of fiber, which, has numerous health benefits. It facilitates digestive health. Softens stool and maintains bowel health. It also lowers cholesterol, controls blood sugars and is essential for healthy weight management.

Flaxseed Nutrition Facts

Amount per 50 grams (about 10 tablespoons)

·         Calories: 534

·         Total Fat: 42 grams ( 8 grams of monounsaturated fat, 29 grams of polyunsaturated fat, and 3.7 grams of saturated fat)

·         Cholesterol: 0 grams

·         Sodium: 30 milligrams 

·         Potassium: 813 milligrams

·         Total Carbohydrates: 29 grams ( 1.6 grams of sugar and 27 grams of dietary fiber)

·         Vitamin A: 0%

·         Vitamin C: 1%

·         Calcium: 25%

·         Iron: 31%

·         Vitamin D: 0%

·         Vitamin B-6:25 %

·         Vitamin B-12: 0 %

·         Magnesium: 98%

Flaxseeds are considered very low on the Glycemic Index and so are ideal for those worried about or diagnosed with diabetes.

How To Eat And Use These Seeds

·         It is best that you buy these seeds as a whole, and grind them fresh to add to various recipes and meals.

·         Sprinkle them onto cold or hot cereal.

·         Add the ground seeds to homemade bread, cookie and muffin recipes.

·         Add ground linseeds to pump up your breakfast shake’s nutritional volume.

·         Sprinkle on steamed vegetables, to give them a nuttier flavor and an added boost of fiber, potassium and magnesium.

·         Flaxseed supplements can be purchased and are used for cardiovascular health and other benefits.

·         Organic dietary flaxseed oil can also be purchased for use in meals, and recipes. This is a good alternative for vegetarians and vegans to get their daily intake of Omega-3 Fatty Acids. It can be used in salad dressing, sauces, with yogurt, in protein shakes and smoothies. It also works great as an alternative to butter on potatoes, toast and other starches.

Storage

The best place to store these seeds is in the freezer. Basically, the freezer extends shelf life for up to a year and retains nutritional properties.

A Final Word

With its numerous health benefits, it is no surprise many consider flaxseed as a nutritional powerhouse and a super food. But, always take note that there is no instant solution or magic pill to improving your overall health. What really matters most is making consistent healthy dietary choices.  

(c) Jeff Davy 2014

A 7 Minute Workout That Will Really Work

Shape Up in 7 Minutes

Snappy strengthening moves

From Health magazine

Get more bang for your workout burst with these one-minute power moves from Equinox NYC instructor Omar Sandoval's hot new Titan Method class.

Choose a move for the arms and shoulders, a move for the abs and back, and a move for the legs and butt and do all three exercises at a fast clip (hello, cardio!) before taking a 30-second rest; then whip through them again.

For the full Titan class effect, do any five moves back-to-back, rest 30 seconds, and repeat. For best results, slip this speed session in every other day.

Arms & shoulders: Squat and press

Stand with feet shoulder-width apart and a pair of 8- to 10-lb dumbbells between feet. Push hips back to lower into a squat (keep knees behind toes); grasp a dumbbell with each hand.

Engage core, push through feet, and rise to standing, bending elbows to bring weights near shoulders. Press weights overhead; lower weights back to shoulders, then back to floor. Repeat for 60 seconds.

Arms & shoulders: Clean and press windmill

 

Stand with feet shoulder-width and an 8- to 10-lb dumbbell between them. Push hips back to lower into squat (knees behind toes); grasp dumbbell with left hand. Push through feet and rise to standing, bringing dumbbell toward left shoulder; push it overhead.

Bend at waist to right, allowing right foot to turn out; right hand is on inside of right leg. Continue to bend sideways, sliding right hand down to foot, keeping left hand overhead. Reverse movement to return to squat; continue for 60 seconds.

Abs & back: Dumbbell plank

Get into the "up" part of push-up position with feet wider than shoulder-width, hands each gripping a dumbbell directly below shoulders. Your body should be in a straight, diagonal line from head to heels (as shown). Hold for 60 seconds.

Abs & back: Plank with side snatch

Come to plank position with body straight, feet wider than shoulder-width, hands gripping 8- to 10-lb dumbbells.

Engage core muscles; in a single movement (keeping arms straight), twist at the waist (allowing toes to pivot) and lift dumbbell in left hand out to left and up overhead Return to plank position; continue for 60 seconds, then switch sides and repeat.

Legs & butt: Shuffle dumbbell swing

Stand with feet wide, an 8- to 10-lb dumbbell between feet. Squat down (knees behind toes) and shuffle to left, then back to center; grab dumbbell with both hands. Straighten knees while turning legs and body to right, swinging weight up and straight out to right as if swinging a baseball bat.

Return to squat position and repeat on opposite side; continue alternating for 60 seconds.

Legs & butt: Superhero jump

Get into "up" part of push-up position; step left foot forward into lunge position, leaving right hand on floor and lifting left hand out and back. Push into both feet and jump up onto left foot, raising right knee and touching left hand to it. Return to lunge, then push-up position.

Continue for 60 seconds, then switch sides and repeat.

Source: http://www.health.com/health/gallery/0,,20535402,00.html

How olive oil reverses heart disease threat

How olive oil reverses heart disease threat: Eating Mediterranean diet found to reduce obesity and blood glucose levels that can lead to the condition

• Study of people who ate fresh fruit, vegetables and fish with added olive oil
• A low-fat diet did not have same positive effect on health, researchers say
• Quarter of world's population suffers from obesity and high blood pressure 

By Rosie Taylor

Eating a Mediterranean diet rich in olive oil could help reverse symptoms which can lead to heart disease, research has revealed.

A study found people who followed a diet of fruit, vegetables, fish and wholegrains, with either added olive oil or nuts, reduced their obesity and blood glucose levels – both symptoms of metabolic syndrome. Following a low-fat diet did not have the same effect.

Metabolic syndrome affects a quarter of the world's adult population and is a combination of high blood pressure, diabetes and obesity which puts patients at higher risk of heart disease and strokes.

Spanish researchers studied nearly 5,800 men and women aged 55 to 80 who were at risk of heart disease for nearly five years (file photo)

Spanish researchers studied nearly 5,800 men and women aged 55 to 80 who were at risk of heart disease for nearly five years.

The participants were divided into three groups: one ate a Mediterranean diet supplemented with extra virgin olive oil, the second ate a Mediterranean diet with added nuts and a third group ate a low-fat diet.

The researchers found both groups who followed the Mediterranean diets decreased their obesity and blood sugar levels over the study period.

Remarkably, while 64 per cent of participants had metabolic syndrome at the start of the study, more than a quarter no longer had symptoms of the condition after following the diet.

Lead author Dr Jordi Salas-Salvado, of Universitat Rovira i Virgili and Hospital Universitari de Sant Joan de Reus, said: 'Because there were no between-group differences in weight loss or energy expenditure, the change is likely attributable to the difference in dietary patterns.'

The study suggested the olive oil-rich diet was the healthiest, as it appeared to prevent people from accumulating fat around their waists, which is often a precursor to diabetes.

Researchers found 64 per cent  had metabolic syndrome -- a combination of high blood pressure, diabetes and obesity --  but more than a quarter of participants no longer had symptoms after following the diet (file photo)

Those who ate olive oil were less likely to store fat in this way – often described as an 'apple-shaped' body type – than those on a low-fat diet, even if they weighed the same.

It is thought the anti-inflammatory and antioxidant properties of olive oil, nuts and the fruit and vegetables of the Mediterranean diet could help the body metabolise glucose and be a factor in lowering the risk of Type 2 diabetes.

But the research, published in the Canadian Medical Association Journal, also contradicted some previous studies by finding the diet failed to stop the onset of metabolic syndrome.

The study stated: 'Mediterranean diets supplemented with olive oil or nuts were not associated with a reduced incidence of metabolic syndrome compared with a low-fat diet; however, both diets were associated with a significant rate of reversion of metabolic syndrome.'

Read more: http://www.dailymail.co.uk/health/article-2793325/how-olive-oil-reverses-heart-disease-threat-eating-mediterranean-diet-reduce-obesity-blood-glucose-levels-lead-condition.html#ixzz3GEC5jaVj
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Frozen Poo Pills to Beta Hospital Superbug. Ugg!

Are pills containing frozen POO the key to beating hospital superbug? Stool samples from healthy donors 'restores balance of gut bacteria'

• Introducing 'normal' gut bacteria from healthy donors' excrement helps 'rebalance' a C. difficile patient's system curing their diarrhoea
• Doctors at Massachusetts General Hospital in Boston cured 18 of 20 patients who took part in their study
• C. difficile can be life-threatening, especially in the elderly
• In healthy people the bacteria lies harmlessly in the gut 
• Feared infection caused when antibiotics upset the balance of the gut allowing C. difficile to multiply causing severe diarrhoea 
• Researchers warn people must not attempt 'home brew' capsules  

By Lizzie Parry for MailOnline

A deadly hospital superbug could be treated using capsules of frozen faeces from healthy people, a new study has found.

The gut infection Clostridium difficule (C. difficile) can be life-threatening, especially in the elderly.

But scientists in the US found introducing 'normal' gut bacteria from a healthy donor's excrement, rebalanced a C. difficile patient's system, curing their illness.

They successfully cured 18 of 20 patients who took part in the study at Massachusetts General Hospital in Boston of their diarrohea, improving their condition.

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A new study has found capsules of frozen facecal matter from healthy donors can cure C. difficile patients of their severe diarrhoea. Doctors in the US cured 18 of the 20 patients taking part in their research. (File picture)

In healthy people the bacteria C. difficile lies harmlessly in the gut.

But the feared infection is caused when antibiotics upset the balance of the intestines.

While natural bacteria that protect against infection are decimated by the drugs, C. difficile multiply.  

The result is severe diarrhoea, which can cause fatal complications, including swelling of the bowel from a build-up of gas.

The new research builds on a UK study published in 2012 where 'stool transplants' were used to restore the balance of the gut in mice suffering C. difficile.

But the methods used were invasive and presented problems for human patients.

The researchers developed a method whereby they could freeze healthy stool samples, enclosing them in capsules for patients to swallow.

They gave 20 patients 30 of the capsules, which contained gut bacteria from four healthy donors.

The aim was to replace the illness-causing bacteria with non-harmful strains.

The findings showed 14 of the 20 patients' diarrhoea was cured over an eight-week period.

Of the six who showed no signs of getting better, they were retreated and four were subsequently cured. 

All the patients had suffered at least three bouts of mild to moderate C. difficile and failed to get better after being given standard antibiotics.

Some had suffered two episodes of severe infection requiring hospital treatment.

The patients ranged in age from 11 to 89. All the study participants were given two capsules on two consecutive days, and doctors followed them up six months later to see if their symptoms had resolved.

Those taking part also reported an improvement in their overall health. Asked to rate their condition on a scale of one to 10, patients reported an improvement from an average of five before treatment, to eight after taking the capsules. 

The results have been hailed significant, due to C. difficile's resistant nature to antibiotics.

But researchers warned 'larger studies are needed to confirm these results and to evaluate long-term safety and effectiveness'. 

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In healthy people C. difficile bacteria lies harmlessly in the gut. But some antibiotics can disrupt the balance of bacteria in the gut, decimating healthy bacteria that prevents infection, while allowing C. difficile, pictured under the microscope, to multiply, causing severe diarrhoea and potentially life-threatening complications 

Dr Ilan Youngster from Boston Children's Hospital, who was also involved in the report, warned against people trying to create their own 'home brew' capsules.

He told the BBC: 'The use of capsules simplifies the procedure immensely, potentially making it accessible to a greater population.

'But while we are striving to make this treatment more accessible to patients it is important to remind people of the potential dangers of attempting 'home brew' faecal microbiota transplant using faecal material from family members or friends.

'This procedure should only be performed under strict medical supervision with material from thoroughly screened donors.'

Hospitals across the UK face monthly targets for both C. difficile rates as well as those of methicillin-resistant Staphylococcus aureus (MRSA).

A spike in cases of the so-called 'hospital superbugs' forced the NHS to introduce the new infection-control measures in 2007.

Since then the number of cases have fallen rapidly. NHS figures show there were 14, 687 reported cases of C. difficile in England from April 2012 to March 2013, compared with 52,988 in 2007. 

The study is published the Journal of the American Medical Association. 

Source: Read more: http://www.dailymail.co.uk/health/article-2792108/are-pills-containing-frozen-faeces-key-beating-hospital-superbug-stool-samples-healthy-donors-restores-balance-gut-bacteria.html#ixzz3G8W6WWxl