The Honest Truth About Vaccines

“Vaccines” are medicines we take when we’re healthy to prevent us from getting sick later. Nobody loves getting their shots. But vaccines protect you, your family, and your community. Vaccines have helped us control many serious diseases. Right now, scientists are racing to develop a safe, effective vaccine to make us immune to COVID-19. However, some people claim that a COVID vaccine might not be safe, or even that it might be some sort of trick to control us. Others say vaccines are more dangerous than doctors admit. What is the truth? Are vaccines safe or risky? Or might the truth be something in between? Let’s find out! In this free issue of Junior Skeptic we cover:

• Centuries of Sorrow
• Smallpox Scourge
• Inoculating America
• Cows to the Rescue!
• Birth of the Anti-Vaccination Movement
• Vaccine Victories — and Risks Along the Way
• Contaminated Vaccines
• Hitchhiking Viruses
• Deadly Mistakes
• Side Effects
• Anti-Vaccine Myths
• Rumors and Panic
• Measles, Mercury, and Autism
• Conspiracy Theories and COVID-19

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Foods That Support Immunity & A Happy Belly, According to Science

 by Michele Promaulayko for the “Eat This, Not That” E-zine

Your digestive system is more than a body part that nags you when you're hungry and scolds you when you overfeed it (or feed it the wrongs things). Located in your large intestine, your gut is actually home to a complex system known as the "micro-biome." The gut micro-biome contains trillions of microorganisms, including good bacteria, that influence many biological functions such as digestion, brain health, and immune system regulation.

In fact, as much as 70 percent of immune function is thought to originate in your gut, which is why it's critical to care for the microbiome so it can help support your immunity.

A few important things to know: Though there is research to support that eating foods and taking supplements that support a healthy microbiome can offer protection from viral respiratory infections, their impact on COVID-19 hasn't been studied specifically. That said, health experts such as Frank Lipman, MD, Chief Medical Officer of THE WELL, maintain that at the very least, having a strong immune system can help mitigate the systems of most infections and help you recover more quickly.

The foods you eat strengthen your microbiome in three different ways: by feeding the good bacteria in the gut (prebiotics), bringing your existing beneficial bacteria some reinforcements (probiotics), or by healing and strengthening the mucosal lining, which new research shows can ward off inflammation.

As for what to avoid, enemy number one to your gut is sugar, which starves your beneficial bacteria in favor of feeding the bad guys.  

As Justin and Erica Sonnenburg write in their book, The Good Gut, "overwhelming evidence is building for a connection between better health and a complex microbiota." Start to nourish your gut microbiome and support your immune response in the process by adding the following foods to your grocery list. And for more tips on how to boost your immunity, read what Dr. Fauci suggests and be sure to get adequate amounts of these crucial vitamins and nutrients.

1). Yogurt & Kefir: When buying dairy products, such as yogurt, cultured butter, and kefir, a fermented milk drink, look for those that are unsweetened and labeled as containing "live and active cultures" to make sure they have the beneficial probiotics necessary to make a difference.

2). Sauerkraut & Kimchi: Vegetable-based fermented foods, such as pickles, sauerkraut, and the spicy Korean-cuisine staple, kimchi, not only pack abundant flavor, they can be a boon to your microbiome. Quality can vary, so opt for brands such as Cleveland Kitchen and Hawthorne Valley, which uses locally-sourced produce and a wild fermentation process to persevere beneficial enzymes in their products.

3). Miso & Natto: As a study published in The BMJ noted, natto (made from soybeans fermented with Bacillus subtilis) and miso (soybeans fermented with Aspergillus oryzae) are common in Japanese cuisine and have been studied not only for their potential gut-friendly properties but also for their ability to extend life expectancy.

4). Garlic & Onions: Prebiotic fiber from plants feed the good bacteria in your gut. Apart from garlic and onions, seek out prebiotic foods like leeks, asparagus, chicory root (sometimes used as an un-caffeinated replacement for coffee), and Jerusalem artichokes. Read this to better understand the difference between prebiotics and probiotics.

5). Bone Broth & Collagen Powder: Foods that contain collagen, such as bone broth made from beef, chicken, or turkey, can help heal your gut when sipped like a tea or used as a base for soups. Says Sharon Brown, CN, clinical nutritionist and founder of frozen bone broth company Bonafide Provisions: "The high levels of collagen in properly-made bone broth help repair the mucosal lining of the gut, which aids digestion, soothes the intestines, and reduces inflammation."
According to a 2011 study, glutamine, an amino acid in collagen, can help preserve gut barrier function. For more ways to soothe your gut, check out these 20 Foods That Relieve Your Gut Problems, Say Dietitians.

Extraterrestrial: The First Sign of Intelligent Life Beyond Earth

According to the Harvard astronomer Avi Loeb, we have proof of alien existence, and more sightings are coming soon. In late 2017, scientists at a Hawaiian observatory glimpsed an object soaring through our inner solar system, moving so quickly that it could only have come from another star. Loeb argued that it was not an asteroid; it was moving too fast along a strange orbit and left no trail of gas or debris in its wake. There was only one conceivable explanation: the object was a piece of advanced technology created by an ancient alien civilization. This was a shocking claim, and many were vehemently opposed to Avi’s view. In his new book, and in this conversation, Loeb outlines his controversial theory and its profound implications for science, religion, and the future of our species and our planet. Also highlighted, and perhaps at the heart of his message, is Loeb’s plea for open and eager scientific inquiry into this field of study, and his calls for deeper faith in science and the breaking down of barriers between the scientific community and the non-scientific community.

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The Best “Mind Hacks” For Fat Loss

by Tom Venuto 

I've always had mixed feelings about the word "hack" when used in the context of fitness and fat loss. Mainly that's because a hack is usually defined as a simple and easy trick, shortcut or novelty to improve productivity and get better results.  

Novelties are new and attention-getting, but short lived. Shortcuts are usually dead ends and you waste time retracing your steps back to the main route. No one wants to see another "1 weird trick to burn belly fat" ad again because we know those kinds of tricks are synonymous with gimmicks.

While getting fit and lean is usually not easy, every so often, you come across a tactic that fits the definition of hack. It's a thing you can do that really is both simple and easy and really does work. When I see them, and I know they're legit, I like to share them with my readers. 

Here's an example: 1). Track your calories and macros in a food journal (usually electronically). This one is often avoided because people perceive it as hard, not as a hack. The truth is, it couldn't be easier. I don't always keep a food journal, but when I have, it takes me about one minute to enter using software.  Call it two minutes for a complex meal or a recipe with a longer list of ingredients.

With just 5 or 6 minutes a day total for simple food tracking on the fly, and I can create a daily meal plan in advance and balance the macros with precision from scratch in as little as ten minutes. 

What do you get for this type of effort? In a famous 30-month study with almost 1700 participants, (the Weight Loss Management Trial), the people who kept food records lost twice as much fat as those who didn't. Double the fat loss with a few minutes of time invested a day (and scientifically proven). If that's not a legit "hack" I don't know what is. 

Another reliable hack is weighing yourself frequently (weekly and even daily) which research strongly associates with better fat loss. This one gets shunned or dismissed sometimes too because (along with food tracking), it has gotten some bad press.
The truth is, it's mainly only people with eating disorders and body image dysmorphia who have issues with tracking numbers like body weight and macros. For everyone else, these are simple ways to create accountability and awareness and increase fat loss with minimal effort.

There are many other types of "hacks" we could talk about. Perhaps some of the best are those which don't involve a focus on numbers such as body weight or calories and macros, like this one: 2). Eat slowly. In research, eating slowly consistently leads to lower calorie intake which in turn leads to greater weight loss. It's simple, it's easy, and it's productive.

Or this one: 3). When you eat, only eat--don't eat while distracted by a phone, TV or newspaper. Studies also show that eating distracted leads to greater calorie intake. Even if you don't eat more during the distracted meal, you'll tend to eat more later because of a strange mental quirk: since you weren't paying attention, your brain doesn't "remember" how much you ate in the last meal, so given the opportunity, you eat more at the next one to compensate. 

If "hacks" like these two get overlooked, it's not because of bad press. Maybe it's because they appear TOO easy and simple to work. People just shrug, brush them off, and look for something newer and sexier.

That's a shame, because this type of "hack" is getting increasing amounts of positive attention. Eating slowly and undistracted are "hacks" (maybe "habits" or "skills" are better words) that fall under the umbrella of a larger practice known as mindful eating. 

For the highest chances of fat loss success, it's important to use a multi-faceted approach that includes mindset training.
My formula has always been:
1. Nutrition, 2. Weight training, 3. Cardio Training, 4. Mental Training.

Other experts (both researchers and coaches) agree about how effective mental training is. Mindfulness has gotten a ton of good press for good reason: not only does research support it, but also it's a set of skills that can work for almost everyone, including people with disordered eating issues, because mindfulness doesn't require macro tracking or calorie counting. 

The How of Happiness: Exercise vs Zoloft

from “The Optimizer” ezine

Today we're moving from Ancient Wisdom to Modern Science with the help of Sonja Lyubomirsky and her world-leading wellness lab + "HIGHLY HIGHLY HIGHLY" recommended book The How of Happiness.

I'm still blown away every time I read the conclusion of the now-famous Exercise vs. Zoloft study. We've talked about how exercise is like taking a little bit of Ritalin and a little bit of Prozac, but somehow we've gotten this far into our series without talking about the fact that exercise is as effective as Zoloft in reducing depression.

Get this: in The How of Happiness, Sonja Lyubomirksy walks us through the experiment.

Bring clinically depressed individuals into a lab. Split them into 3 groups. The 1st group is assigned to 4 months of aerobic exercise, the 2nd group gets an antidepressant medication (in this case Zoloft), and the 3rd group gets both.
The exercise group does 3 sessions of 45 minutes of exercise per week of cycling or walking/jogging at a moderate to high intensity. Fast-forward 4 months.

As Sonja says: "Remarkably, by the end of the 4-month intervention period, all 3 groups had their depressions lift and reported fewer dysfunctional attitudes along with increased happiness and self-esteem. Aerobic exercise was just as effective at treating depression as was Zoloft, or as a combination of exercise and Zoloft. Yet exercise is a lot less expensive, usually with no side effects apart from soreness.
   Perhaps even more remarkably, 6 months later, participants who had recovered from their depressions were less likely to relapse if they had been in the exercise group (6 months ago!) than if they had been in the medication group."

She continues by saying: "No one in our society needs to be told that exercise is good for us. Whether you are overweight or have a chronic illness or are a slim couch potato, you've probably heard or read this dictum countless times throughout your life. But has anyone told you— indeed, guaranteed you—that regular physical activity will make you happier? I swear by it."

Any time one of the leading, conservative scientists in the field guarantees (!) ANYTHING I sit up straight and pay attention and, in this case, I put on my shoes and hit the trail. 🤓 So, how's your exercise looking these days?

What's your favorite form of exercise? Today is a good day to have fun rocking it?

Grow A Fabulous Indoor Herb Garden With These 10 Plants

from The Optimist Daily e-zine

During the colder winter months, growing herbs indoors can be more productive and save you a trip out to the chilly garden when you need ingredients. These 10 herbs grow especially well indoors and will offer some delicious flavor to your hearty winter recipes. 

   1). Mint. This herb grows so well, some people even call it a weed. It grows well indoors in a wide, shallow pot with indirect light. Keep the soil moist, but not overly wet, for best results. 

   2). Rosemary. This herb can grow to be giant outdoors, but indoors, it can be grown in a large pot with good drainage. This plant likes warmth, so it will do well in a cozy home with access to direct sunlight. 

   3). Basil. An indoor herb classic, basil loves lots of direct sunlight and moist soil.

   4). Parsley. Just sprinkle some parsley seeds in shallow soil, place them in direct sunlight, and you’ll have parsley in no time. Parsley doesn’t mind being crowded in with other plants, so it’s an easy addition to any pot. 

   5). Oregano. If you’re short on counter space, this small pot-loving plant is a great choice. It likes direct sunlight and is drought-resistant, so it doesn’t require a lot of water. 

   6). Thyme. This plant hates soggy roots, so be sure not to overwater and pick a soil combination of sand, potting soil, peat moss, and perlite. Trimming your thyme regularly will keep it healthy and leafy. 

   7). Lemon balm. A relative of mint, this plant does well in a terracotta pot with sandy soil. If it starts to bloom, called bolting, it’s time for a new plant as this will reduce the potency of the leaves. 

   8). Chives. This versatile herb loves light fluctuations, so it’s easy to grow in winter and makes a great addition to anything from breakfast scrambles to baked potatoes.

 
   9). Dill. If your wintertime activities also involve pickling, dill is a no-brainer. It thrives in shallow pots and will be ready to harvest six to eight weeks after planting. 

   10). Sage. This herb is a staple for so many savory winter recipes. Grow it in sandy soil and harvest leaves by trimming them off the plant at their base. 
Spring and summer are the classic growing season, but the resilience of herbs makes them great for year-round cultivating. Indoor herb planting makes a great winter project and all your new fresh ingredients will inspire you in the kitchen.