7 POINTERS FOR BEATING DIGESTIVE DISTRESS
3 TIPS FOR CHOOSING THE BEST SOURCE OF OMEGA-3
Issue 9 I October 2017
A 6-PART GUIDETO USING
5 GREAT WAYS
TO GET MORE
10 TIPS TO
ISSUE 9 I OCT2017
10 SURPRISING FACTS
7 POINTERS FOR
5 GREAT WAYS TO GET
4 TIPS TO HELP YOU
5 TIPS TO FIND
7 TIPS YOU MUST SEE ON
ISSUE 9 I OCT2017
3 TIPS FOR CHOOSING
THE BEST SOURCE OF
13 EASY WAYS TO ADD
FIBER TO YOUR DIET
8 HEALTHY FERMENTED
A 6-PART GUIDE TO
5 TIPS FOR ACHIEVING A
10 TIPS TO PREVENT
5 WAYS TO GET THE
PROBIOTICS YOU NEED
8 PROBIOTIC FOODS
YOU SHOULD CONSIDER
LETTER FROM THE EDITOR
Head of Creatives
Lead Graphic Designer
Rogelio Castino, Jr.
Quality Assurance Editor
Welcome to the ninth issue of Gut
Health Problems! Fall is finally here
and with it comes the changing
of the leaves, lots of beer for
Octoberfest, and autumn themed
dishes everywhere. With our tips and
guides, you can avoid gut distress
during this time with ease.
In the last issue, we took you thorugh
an overview of the vast benefits of
probiotics, a checklist of foods rich
in zinc, an intro to determining if you
have fiber deficiency, and more. You
learned about common GMO foods,
good levels of prebiotics, and good
digestive health. In this issue, get
ready to tackle achieving a natural
detox, superfood smoothies, healthy
fermented foods, and more.
For advertising concerns
please contact KJ Ross at
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cannot be copied or reproduced in any
form without the written permission of
the publishers. Gut Health Problems’
editors and publishers shall not be held
liable for any unsolicited materials. All
prices and specifications published in
this magazine are subject to change by
manufacturers, agency and retailers.
With Thanksgiving just around the
corner, the time is nigh to put your
gut in position to handle whatever
you throw at it. Digestive discomfort,
leaky gut, frequent gas, and more are
all things that can be remedied with
a few lifestyle changes. At Gut Health
Problems, we’re here to help. Thanks
for reading, and do remember to
have a look at our next issue!
Gut Health Problems Magazine
October 2017 7
10 SURPRISING FACTS
Cranberries, aside from being enjoyed as sweets, are loaded with nutrients
that helps fight diseases. Learn more about your bunch of cranberries here.
one of the handful
fruits native to
There’s no doubt
that tiny, crimson cranberries
make a delicious sauce to
serve with turkey. But here are
10 reasons why you should
enjoy these nutrient-packed
THEY’RE RICH IN
They may be little, but
cranberries pack a big
nutritional punch. A
specific type of polyphenol
in cranberries, called
with the ability of specific
strains of bacteria to cause
infections, including urinary
tract infections (UTIs).
Research has also shown that
they may have heart health
and anti-cancer benefits. One
cup of fresh berries or 1/2 cup
Energy level drop is likely felt during after-lunch hours; more so, after a meal. Read more on how to boost
your energy and prevent after-lunch weariness.
CLICK HERE TO LEARN MORE
of dried cranberries equals a fruit serving.
They’re also a good source of vitamin C,
fiber and antioxidants.
THEY PREVENT URINARY
Cranberries are known for their ability
to help maintain a healthy urinary tract.
UTIs are typically treated with antibiotics,
but as concerns over antibiotic resistance
mount, more attention has been given
to preventative measures, like cranberry
intake. More than 70 studies have shown
that cranberries may help reduce UTIs,
especially in women experiencing recurring
infections, making them a great alternative
to antibiotic treatment.
VERY LOW IN SUGAR
Cranberries are unlike most other popular
berries that are naturally higher in sugar.
They will make you pucker up because they
just have 4 grams (1 teaspoon) of natural
sugars per cup. That’s why cranberry juice,
dried cranberries, and other cranberry
products require some type of sweetener
to make them palatable.
THEY’RE HEART SMART
Cranberries have the same heartsmart
flavonoids that are commonly found
in red wine and grapes. These bioactive
natural plant compounds help reduce
risk for cardiovascular disease by helping
reduce inflammation and inhibiting lowdensity
lipoprotein oxidation and boosting
the good high-density lipoprotein.
Cranberries also help relax blood vessels
to improve blood pressure.
THEY CAN BRIGHTEN YOUR SMILE
Studies consistently reveal that the
proanthocyanidins in cranberries can
inhibit the growth of harmful bacteria.
These bacteria may cause plaque, cavities
October 2017 9
and gum disease. Based on these studies, several brands of cranberry-infused toothpaste
and mouthwash are readily available to improve your oral health.
THEY MAY HELP FIGHT
Stomach ulcers are linked to Helicobacter pylori (H. pylori) infections, and studies show
that cranberries can inhibit the growth of H. pylori. A randomized controlled trial of 189
adults with H. pylori ulcers revealed that those who drank two servings of cranberry juice
daily were more likely to test negative for H. pylori, compared to those who drank a placebo
beverage. What’s more, if cranberries can help reduce bacterial infections, this could help
manage the global issue of antibiotic resistance.
THEY’RE AUTHENTICALLY NORTH AMERICAN
Cranberries, along with blueberries and Concord grapes, are one of three cultivated
fruits that are native to North America. Native Americans used the cranberries for food and
medicine, as well as a dye for clothes and blankets, as early as 1550. Some cranberry vines
in Massachusetts are more than 150 years old. In addition to Massachusetts, the fruit is
also grown in several other states, including Wisconsin and New Jersey, as well as in parts
THEY’RE MORE THAN
JUST A SAUCE THING
Dried cranberries are available yearround,
and they can pump up the flavor of
everything, from breakfast foods to baked
goods. Add them to hot or cold cereal,
pancakes, yogurt, on top of salads, in side
dishes, salsa, and baked goods. Two of the
most favorite dried cranberry side dishes
include the cranberry-couscous salad and
the farro, cranberry, and goat cheese salad.
THEY DON’T GROW IN
OR UNDER WATER
It’s a common misconception that
cranberries are grown in water. In fact,
the fruit is grown on trailing vines in sandy
bogs or marshes. Water is used during a socalled
“wet” harvest because each berry has
an air pocket so they float and can be easily
collected. Cranberries are also harvested
using a “dry” method with mechanical
pickers that comb the berries off the vines.
THEY’RE ALSO KNOWN AS ATOQUA AND IBIMI
Native American tribes had different names for cranberries. To Easter Indians,
they were “Sassamanesh.” Cape Cod Pequots and South Jersey Leni-Lenape tribes called
them “Ibimi” or bitter berry. And the Algonquins of Wisconsin dubbed the crimsoncolored
fruit “Atoqua.” The Pilgrims called the fruit “crane berry” because of the flower’s
resemblance to the head and bill of a crane.
October 2017 11
4 TIPS TO HELP YOU
Nutrients are essential elements that will make your body function better.
Here are tips to guide you in obtaining natural nutrients your body needs.
Everyone needs vitamins and
minerals, and it is encouraged
that you absorb nutrients
through foods rather than
The reason is that foods will give you
full trace elements and nutrients by a
complex mechanism, thus helping your
body consume them better. For example,
strawberries, except for vitamin C, also
contain potassium, manganese and folate
bronze, magnesium, niacin, zinc and vitamin
C; those nutrients working together will
bring more benefits than taking separated
support drugs. It would also be more
interesting if you directly eat fresh foods,
however, will they help you absorb enough
nutrients and vitamins per day? If you are
still worried about this matter, review the
4 types of natural nutrients below.
CALCIUM FOR STRONG BONES
Ninety-nine percent of calcium in the body
is stored in bones and teeth. Calcium plays
a major role in preventing osteoporosis and
supports effectively for the communication
of the nervous system, muscle contraction,
hormone, and enzyme regulation. Dairy
products are usually composed of high-
October 2017 15
Calcium is what keeps your bones healthy. With the wide variety of calcium sources available, here are
a few quick grabs for loading up your calcium intake.
CLICK HERE TO LEARN MORE
calcium content, but you need to note that there are other products which can make you
gain perfect RDA (Recommended Daily Allowance) indicator.
VITAMIN C FOR CELL CHAIN SYNTHESIS
Vitamin C helps you beat the damage process from the root of cells and DNA,
accelerate the synthesis of cell chain, and heal wounds. Also, Vitamin C can increase the
HDL cholesterol (a kind of cholesterol which is good for health), support bone growth,
and help the body absorb iron. It is recommended that you to eat both foods which
are rich in vitamin C and iron to maximize the benefits of the 2 nutrients. Citrus fruits
like oranges and grapefruits are full of vitamins. Aside from those, vegetables like kale,
broccoli and other fruits like peach or apricot also helps you to absorb 75 milligrams of
vitamin C each day.
IRON FOR HEMOGLOBIN PRODUCTION
Iron is an important compound which forms hemoglobin - a kind of protein in blood
cells that help produce energy. If the body has too little of iron, it could get weak, pale, and
tired easily. Premenopausal women need to pay special attention to the RDA indicator
of iron in the body because iron decreases during menopause. You can choose a dish of
beef liver to provide iron, but it’s a fortune that there are many other cheaper foods that
you can try like vegetables, beans, and other parts of beef. After the menopause, women
will need less iron than other stages - just 8 milligrams or 44% of RDA indicator for iron.
October 2017 17
OMEGA-3 FOR BRAIN HEALTH
Omega brings many magical benefits for your heart by not only decreasing
blood pressure but also preventing from arteriosclerosis. It helps you get stronger
skin and sharper memory. Aside from that, it also helps you get a positive mind; this
is why depressed patients are advised to eat many foods which are rich in omega-3.
Fish is considered food rich in omega-3 content, but it also composed of quicksilver,
which worries us when we use fish as main source of omega.
FDA recommends that women who are or are about to become pregnant shouldn’t eat
more than 12 ounces of fish having lowest quicksilver content per week. However, you
can absorb enough omega-3 with 1.1 grams per day by fruits and vegetables.
7 POINTERS FOR BEATING
From ditching junk food to boosting your fiber intake, there are ways to avoid
digestive problems. Here are the top pointers you should consider trying.
Digestive distress is
never fun. When
your system isn’t
happy with you,
it can really drag
down what may have otherwise
been a great day. These
pointers will show you how you
can minimize digestive issues.
Making sure you’re getting
enough nutrients shouldn’t be
overlooked during the holidays.
You still need adequate servings
of fruits and vegetables every
day for your body to use as fuel.
A great way to get the pop you
need is with a morning green
shake. Shakes are an easy way
to consume a ton of nutrition
first thing in the morning. It
starts your bodily functions off
on the right foot. There are tons
of possible combinations for
shakes. Find a blend you love
and be consistent.
Looking for new ways to get your hands on some probiotics? Look no further than 5 delicious options.
CLICK HERE TO LEARN MORE
DITCH THE JUNK WHEN YOU CAN
If you have a slew of holiday
gatherings on your calendar, do what you
can to eliminate the junk before and after.
Avoid fast foods or pre-made foods and
opt for fresh choices to offset the influx of
fatty, sugary foods.
PLAN FOR HIGHLY
You’re going to have access to Aunt
Cindy’s “special punch” or your co-worker’s
homemade fudge so plan accordingly. Foods
high in unhealthy fat, sugar, and alcohol
are naturally inflammatory. Scientists have
proven through countless studies that
excess inflammation aggravates digestive
distress more than anything else. Pack
your body with real nutrition (before the
junk) and hydrate with water between
servings of alcohol. The morning after a
night of overindulgence, give your body
time to recover with light, natural foods.
BOOST YOUR FIBER INTAKE
Many recipes popular during the
holidays feature an unusual amount of
dairy, meats, unhealthy fats, and sugar that
make it harder for your gut to do its job.
These foods take a lot longer to process.
The result is a system that’s bogged down
in heavy foods that aren’t going anywhere
(if you get my meaning). Staying regular
during the holidays is something most
don’t think about until the digestive
distress is impossible to ignore. A morning
shake with a bit of broccoli, spinach, flax
seed, and coconut oil is one way to ensure
you’re getting the fiber your body needs to
function. Another is to boost your intake of
probiotic foods such as live-culture yogurt,
pickled foods, and leafy greens.
October 2017 23
DON’T FORGET TO HYDRATE
I highly recommend a glass of room temperature lemon water in the morning and
at least 60 ounces of water daily (infused if you hate water). A friend of mine replaces
some of her “water requirement” with two cups of green tea (hot or iced, sweetened with
honey or maple sugar) daily. Green tea and coffee in moderation have incredible health
benefits for the human body. You don’t have to be miserable trying to choke down plain
water. The key is to hydrate without high-sugar coffees, energy drinks, or carbonated
beverages in the mix. Water is critical but infusing it with berries or citrus makes it far
SLOW DOWN DURING MEALS
Every meal should be a marathon (not
a sprint) to help avoid digestive distress such
as cramping and gas. Take your time and
chew your food thoroughly to make it easier
for your stomach fluids to process what you
eat. Avoid drinking too much during meals
because it dilutes the natural acids that break
down food. Not only is slowing down good
for digestion, it also gives your body time to
send signals of “fullness” to your brain. That
means less risk of leaving the table with a
“food baby” that makes you miserable.
GIVE YOUR GUT THE
NECESSARY TOOLS TO
FIGHT DIGESTIVE DISTRESS
Raw veggies provide powerful fiber,
fatty fish and healthy oils (like olive and
coconut oil), supply you with important
omega-3 fatty acids; probiotic foods boost
good gut bacteria, and a tiny pinch of sea
salt aids in nutrient absorption. Having a
good mix of various food types is always
a good idea to provide the necessary
fuel to keep your bodily functions
5 TIPS TO FIND
Tea with GMO content may cause undesirable effects on your immune system.
Read on to learn some helpful tips in spotting high quality, GMO-free teas.
If you’re a tea lover, and your
body reacts and you’re not sure
why, remember you’re not crazy.
Most likely, there’s something
in the tea that triggers your
immune system. Here’s a simple guide to
your choices and help you avoid getting a
dose of GMO, and stick to your Paleo lifestyle.
ALWAYS READ THE INGREDIENTS
If you see barley malt, chicory root,
maltodextrin, soy, or “natural flavors” listed,
steer clear. Also avoid any tea that has
added stevia. Some people celebrate this
sweetener, but it feeds bad bacteria way
worse than other natural sugars; simple,
organic, and pure honey works best.
Detoxifying is an effective way in removing toxins from your body. Read on and learn more on how to
achieve natural detox for a more healthier you.
CLICK HERE TO LEARN MORE
HERBAL IS USUALLY SAFER
Choosing peppermint or chamomile
are usually safe bets since the ingredients
tend to be limited to just the herb. The
mixed herbal products are more likely to
add fillers and artificial flavoring. You may
want to double check the labels on those.
CHOOSE GREAT TASTING,
HIGHER QUALITY TEAS
The trendier, more creative, or fancier
the tea tries to be, they more often use
some kind of filler or sweetener. It is
better to buy a gluten-free tea like Red
Rose, then add your own spices for more
flavoring. If you make your own flavored
tea at home, you can avoid cheap fillers
like barley, corn, or sugar. Please note,
higher quality tea doesn’t always mean
more expensive. It’s all about how
it’s processed and the quality of the
October 2017 29
When you buy organic, you will avoid harmful pesticides and chemicals. Buying
organic doesn’t mean the ingredients used aren’t genetically modified in some way;
however, if you read Wheat Belly, you’ll learn today’s grains are all genetically modified
which is why so many immune systems are rebelling. Labels that state gluten-free, organic
and GMO-free are ideal. Fair-trade adds an additional feel-good perk.
KNOW YOUR BRANDS, AND KEEP THEM ON-HAND
The safest, purest tea brands right now are Traditional Medicinals, Rishi and Numi.
You can bring tea bags with you when you travel, go to restaurants, and people’s homes.
Avoid the following teas because of pesticides, chemicals and/or GMO’s: Lipton, Celestial
Seasonings, Tazo, Twinings, Mighty Leaf, Trader Joe’s, Tetley, and Republic of Tea. Even
if soy, corn, or grains aren’t listed in the ingredients, many tea bags are made from GMO
corn and sometimes gluten is in the glue that holds the bags together.
October 2017 31
5 GREAT WAYS
TO GET MORE CALCIUM
Calcium is what keeps your bones healthy. With the wide variety of calcium
sources available, here a are few quick grabs for loading up your calcium intake.
Bone up on your calcium knowledge and ensure your bones stay healthy with
these tips and tricks. The dairy industry would like us to believe that milk
builds strong bones, so they spend hundreds of millions of dollars a year
on advertising milk and cheese. A 12-year Harvard study of 78,000 women
demonstrated that those who drank the most milk broke more bones than
women who rarely drank milk. Evidence from around the world shows that in countries
where dairy intake is highest, osteoporosis is most prevalent. Where dairy is seldom
consumed, bones remain strong into old age.
October 2017 35
Nutrients are essential elements that will make your body function better. Here are tips to guide you in obtaining
natural nutrients your body needs.
CLICK HERE TO LEARN MORE
HOW MUCH IS ENOUGH CALCIUM?
While people certainly don’t need
milk, calcium is needed to keep the
bones healthy. The good news is that a
plethora of vegetarian foods including
beans and greens, dried fruit, nuts and
seeds, and fortified juice and soymilk-all
provide ample calcium. The World Health
Organization recommends we consume
1000 milligrams of calcium every day,
while the recommended daily allowance
in North America and developed countries
where people eat a high-protein, high-salt
diet is 1000 to 1300 milligrams a day.
One cup of cooked collards has 385 mg of
calcium, 1 cup of fortified orange juice has
350 mg, and 10 medium dried figs contains
269 mg of calcium. One-half cup of tofu has
258 mg of calcium, 1 cup of cooked white
beans contains 161 mg, and 1 cup of cooked
mustard greens contains up to 150 mg of
calcium. Other calcium-rich foods are navy
beans (1 cup cooked): 128 mg, kale (1 cup
cooked): 94 mg, chickpeas (1 cup cooked):
80 mg, and raisins (2/3 cups): 80 mg. Now
that you’re armed with knowledge about
the bone-boosting calcium in your favorite
menu items, try these quick and easy ways
to create scrumptious snacks and meals
using plant-based, calcium-rich foods:
OR NUT MILK
Soy milk and nut milk are good alternatives
to dairy milk. Pour some calcium-enriched
soymilk or nut milk on breakfast cereal.
You may sprinkle some raisins on top for
GRAB SOME HEALTHY
Add kale, collard greens, or mustard greens
to salads. Chop up a few dried figs and toss
them in to add calcium-packed sweetness.
Vegetables in salads are also good sources of insoluble fiber, which keeps your digestive
SWITCH TO KALE OR COLLARD
A sandwich is one of the easiest foods to whip up when you’re in a rush. You can
add anything you want to your sandwich. However, try to use kale or collard greens on
sandwiches instead of the usual lettuce.
ADD SILKEN TOFU TO SMOOTHIE
Fruit smoothies can provide you with essential vitamins and minerals that your
body needs. The amount of vitamins you’ll get depends on the fruits and vegetables you
choose for the smoothie. Add a few tablespoons of silken tofu to a fruit smoothie to
boost your calcium intake.
LOAD UP ON BEANS
Beans are high in calcium. Try to include beans in your recipes to get more calcium. You
may add beans to salads, mash them on toast, or cook with some veggie dogs.
October 2017 37
Energy level drop is likely felt during after-lunch hours; more so, after a meal.
Read more on how to boost your energy and prevent after-lunch weariness.
Ever catch yourself stifling a
yawn after lunch? Blame your
body’s circadian rhythm, which
controls when you sleep and
wake up. There’s a natural lull
in the rhythm that occurs around lunchtime
and makes people prone to sleepiness.
What’s more, digesting that chicken
sandwich can add to the drowsiness. Blood
sugar levels rise as you start processing
your meal, but as those levels gradually
fall (about an hour after you eat) so do
your energy levels. Here’s how to minimize
post-lunch fatigue and power through
GET SOME EXERCISE ON
YOUR LUNCH HOUR
Physical activity improves blood flow,
providing oxygen and nutrients to muscle
tissue and naturally increasing energy. It is
recommended that you do some exercise
before afternoon drowsiness kicks in. You
can stretch, take the stairs instead of the
elevator, or walk around your building;
simply getting away from your desk can reenergize
you. Not taking a break during lunch
can increase fatigue and unproductivity.
Even better, take your exercise break by
walking to a nearby park. A study showed
October 2017 41
Cranberries, aside from being enjoyed as sweets, are loaded with nutrients that helps fight diseases.
Learn more about your bunch of cranberries here.
CLICK HERE TO LEARN MORE
that being in a park-like environment
helped participants perform better on
memory and attention tests; they did not
perform better when they walked down a
busy street. Nature engages involuntary
attention, where you can notice an object
without thinking about it intensely. This
lets the brain recover from direct attention,
which requires active focus needed to
work on a project or monitor car traffic
when crossing the street. This is why you
feel more revitalized after sitting in a park
than strolling around downtown.
LET ANIMALS BOOST
A study from the University of Missouri College
of Veterinary Medicine showed that interacting
with animals increases the hormone oxytocin,
which inhibits stress hormones and makes
people more calm and focused. Thinking
about your pet triggers these same effects.
Keep a picture of your pet on your desk and
let thoughts of after-work cuddles motivate
you through afternoon slumps. Or hit up the
Internet and watch videos of cats to increase
your energy and positive emotions.
TIME YOUR COFFEE BREAKS RIGHT
Coffee is a go-to energy booster, but don’t wait too long after lunch to drink it.
Many people may think the caffeine is okay as long as you have it before dinnertime,
but even mid-afternoon caffeine could linger in your body and affect your ability to fall
asleep at night. This creates a vicious cycle that could leave you feeling tired the next
afternoon. It takes most people three to seven hours to get rid of half the caffeine they
consume; your ideal last cup should be around 2 PM.
CHEW ON THIS
A study found that students who
chewed gum right before, but not during,
a test performed better than those who
did not chew gum especially on portions
that tested memory and recall. Don’t
overdo it, though. Researchers found that
chewing for longer than 15 to 20 minutes
can actually decrease mental stimulation.
BEFRIEND THE WATER COOLER
A Journal of Nutrition study found
that being dehydrated can cause fatigue,
low mood, and difficulty concentrating.
You’re already dehydrated after going
through the night without drinking, so start
your day with a big glass of water and keep
sipping liquids throughout the day. Though
no hard evidence backs up the “8 by 8” rule
(drink eight 8-ounce glasses of water each
day), it’s a good general guideline to follow.
TUNE INTO YOUR FAVORITE TUNES
Listening to music while you work can
increase productivity. In a study conducted,
56 participants listened to music at work
for three weeks. When they did not listen to
music, their quality of work was lowest, and
they took longer to complete tasks. However,
some supervisors may see headphones as
a distraction, so double check with your
company’s music policy before hitting play.
October 2017 43
SLOW DOWN ON FAST FOOD
The refined grains in processed foods
like a white-bread sandwich or bun can get
digested quickly and accelerates the blood
sugar spike and dip that contributes to
an energy slump. You may feel more alert
initially, but a quick drop in blood sugar will
leave you sluggish. The most energizing
meals include both protein (lean meat,
fish, and eggs) and complex carbohydrates
(whole grains and legumes). Leafy greens
like kale and spinach provide iron, which
may help decrease fatigue.
TRY TO THINK SMALL
In terms of your lunch size, that is.
An oversized meal slows down digestion
and gives you that uncomfortable, bloated
feeling. Use smaller containers when
you bring lunch from home; filling them
up can trick your mind into thinking
you’re eating more than you actually are.
If you dine out, have your waiter box up half
of your meal before he brings it to the table.
If your meal comes with a side of chips or
fries, ask if you can substitute it for veggies
or fruits or not get one at all. Wait 20 minutes
before grabbing a second helping; that’s
how long it takes for your brain to signal to
your stomach that you are full.
DON’T SKIP LUNCH
You may default to delaying lunch
when you’re swamped. But you should never
go more than four or five hours without
eating. If your meals are more spread out,
try to have some snack that combines
protein with complex carbohydrates. Think
hummus and vegetables, whole-wheat
toast with peanut butter, or Greek yogurt
KEEP A SOUND SLEEP SCHEDULE
People need an average of seven
to eight hours of sleep per night to function
properly, but 40 percent of Americans
shortchange their slumber. That lack of
sleep can make your circadian rhythm’s
afternoon dip feel even stronger. You may
be tired during the day and feel it even
more intensely in the early afternoon.
7 TIPS YOU MUST SEE
Superfood smoothies are not only great for weight loss but also easy to make.
Learn more with these helpful tips on how to create your next super smoothie!
What do you think
about when you
qualities of extreme health,
great for weight loss, low
fat, and easy to make. While
those things are all true, there
are some details you should
keep in mind when making
superfood smoothies. Below
are tips on what to do, and
avoid, in order to get the most
of these delicious, nutritious,
and filling drinks.
When you buy a bunch of
bananas, peel all of them and
cut them into 1/2 inch slices. Put
them into an airtight container
and freeze. Frozen bananas
puree wonderfully and make your
smoothies creamier. They also
allow you to use less of a banana
and more fruits or vegetables
Calcium is what keeps your bones healthy. With the wide variety of calcium sources available, here are a few
quick grabs for loading up your calcium intake.
CLICK HERE TO LEARN MORE
with less sugar content. Frozen bananas would
work great in our Fountain of Youth Smoothie.
USE NATURAL FLAVOR ENHANCERS
Sprinkle cinnamon or cayenne into
your superfood smoothies for added flavor.
You can also use the zest from citrus fruits like
oranges, lemons and limes for an added kick.
Ginger is a great added flavor, too, like in this
Pomegranate Banana Ginger Blast smoothie.
USE WATER TO THIN
OUT YOUR SMOOTHIE
If your smoothie isn’t pureeing enough for
you to drink it, add water instead of fruit
juices. Fruit juices are often high in sugar.
Almond milk and soy milk are also an
alternative to thin out a smoothie without
adding too many additional calories.
USE VEGETABLES IN
Kale, spinach, fresh herbs, and broccoli are
great green items to add to your smoothie
without comprising flavor. You can also
boil red beets and carrot for a heartier
flavor. Using vegetables in your smoothie
not only gives out incredible flavor but
bonus nutrients as well.
AVOID BUYING CHEAP YOGURT
The flavors and prices of the yogurt
in the dairy aisle might seem intriguing,
but leave them on the shelf. Opt for nonfat
Greek yogurt if you want to use yogurt
in your smoothie. Greek yogurt provides
up to twice the protein content of regular
yogurt for the same amount of calories,
making it more satisfying.
October 2017 49
AVOID BUYING SMOOTHIES WHILE EATING OUT
Unless you absolutely have to. Not all smoothies are created equal! When you
order out you don’t know exactly what products are being put into your smoothie. Try to
keep it as natural as possible while ordering, and avoid the add-ons like peanut butter
and protein powder unless you know exactly how much they are using.
AVOID GOING OVERBOARD
Try to keep the variety to a minimum when making one smoothie. This is to
maximize the nutritional benefits of those particular fruits and vegetables. Similarly,
fruit is healthy, but it’s also very high in sugar. Watch your intake by only making your
smoothie 50% fruit and compensate by adding vegetables. Try the four Mean Green
Juices to incorporate more leafy greens.
3 TIPS FOR CHOOSING
THE BEST SOURCE
Omega-3 is the useful fatty acids that are primarily found in certain fish oils.
Read more for helpful tips on getting these omega-3s from its best sources.
Are you suffering from heart
illnesses? Have blood circulation
problems resulted in high blood
pressure? A lot of people do!
These health problems are
affecting both the young and the old due
to different factors. Stress at work, lifestyle,
genetics, as well as the normal process
of aging may cause someone to suffer
heart and other cardiovascular diseases.
The most important question is, “How to
prevent yourself from being a victim of these
serious, almost fatal, diseases? The answer
lies in omega-3 fatty acids. These fatty acids
are not only essential nutrients for the human
body to function, but also helps manage and
prevent heart diseases and enhance blood
circulations. Below are some tips that will help
you make the most from the main source of
omega-3, fish oil! Read on.
Here’s a helpful guide on how probiotic intake aids digestion and alleviates pregnancy discomfort, and
other probiotic must-know for expecting moms.
CLICK HERE TO READ MORE.
ENSURE YOUR FISH OIL HAS ALL OMEGA-3S
Humans have been eating cold water, oily fish rich in omega-3s for thousands of
years. Because of this, our bodies have developed a dependency on the whole family of
omega-3 fatty acids - not just one or two. Isolating EPA and DHA for use in supplements
is a relatively new concept. And just because science can isolate these two omega-3s
DOESN’T mean the other six aren’t nutritionally important.
October 2017 55
BUY ONLY PURE, CLEAN, AND
You may have read about contaminants
in omega-3 fish. Should you be concerned
about these toxins getting into your fish oil
supplements? The answer is yes and no.
Some pollutants like mercury are water
soluble; mercury might therefore be in the
fish you eat, but it would be left behind
with proper fish oil extraction. This means
a well-made omega-3 fish oil capsule
would be mercury free (but keep in mind,
not all fish oil products are well made!).
However, other toxins, including PCB’s
(polychlorinated biphenyl) and PBDE’s
(polybrominated diphenyl ether) have
been found in fish oil supplements. Toxins
build up in the liver, guts, and heads of the
fish. That’s why you want to be absolutely
sure your omega-3 fish oil supplement is
well-formulated using only the flesh of
wild fish from pure clean waters. So, make
certain the company says (in print) that it
uses only clean flesh.
GET NATURALLY PURE AND
Many companies sell “pharmaceutical grade
fish oil.” But, that’s just hype. The truth is
the U.S.P. (United States Pharmacopeia)
has no official “pharmaceutical” standards
for fish oil. Most commercial companies
claiming to have “pharmaceutical grade
fish oils” take whatever junk fish that
comes up in the net and highly process it
to remove as many toxins as possible to
produce a product that’s basically just one
step away from cat food or fish fertilizer.
You can’t fool Mother Nature; your fish oil
supplement can never be better than the
omega-3 sources it came from. In recent
studies, one third of the fish oil products
tested didn’t even contain the amounts of
the omega 3 fatty acids EPA and DHA listed
on their labels. And, out of 44 different
brands (all claiming to be pure), many were
found to contain appreciable quantities
of PCB’s, pesticides and other toxins. And
no matter how much it’s promoted as a
benefit, molecular distillation (not to be
confused with “molecular differentiation”)
or any kind of detoxification process
damages the fish oil - krill oil - molecules.
It also oxidizes the oil and changes the
natural EPA and DHA ratio, weakening the
nutritional value of the oil.
October 2017 57
13 EASY WAYS TO
ADD FIBER TO
Fiber in your daily diet is a very important element in achieving a healthy
lifestyle. This article will help you on how to increase your fiber intake.
Eating a high fiber
diet is an important
step to achieving a
Guidelines for Americans
recommends that the average
woman should eat 25 grams
of fiber, and the average
man should eat 35 grams.
If you are looking to lower
your cholesterol, consider
eating extra soluble fiber
above and beyond the daily
try to get your daily fiber
through the consumption of
natural foods. While fiber
supplements are convenient,
they may not be as beneficial
to the body when compared
to their natural counterparts.
Thankfully, it’s easy to get
your daily fiber amount with
delicious foods. Here are 13
great ways to add fiber to
October 2017 61
PMS: the agonizing reality about the menstrual cycle that most women have to suffer every month. Read on
and learn how to free yourself from PMS torture.
CLICK HERE TO LEARN MORE
SOLUBLE AND INSOLUBLE FIBER
There are two types of dietary fiber:
soluble and insoluble fiber. Soluble fiber
can be disolved in water and acts by slowing
down digestion thus helping you feel full
for longer; it also reduces bad cholesterol.
Insoluble fiber cannot be disolved and
remains intact through the digestive
process. It has a laxative effect and can
help relieve constipation. Both types of
fiber are equally important in your diet.
When adding fiber to your diet, start slowly.
Eating more fiber than you are used to can
lead to bloating, gas, and cramping. These
unpleasant side effects go away with
EAT “WHOLE” FOODS
Buying bread can be a challenge
when you’re looking for high fiber. Multigrain
varieties sound healthy, but they
can be over processed and lacking fiber.
Instead, search for breads with “whole
grain” or “whole wheat” on the label. They
will be less refined and higher in fiber and
other vitamins. If in doubt, check the labels
to find the best variety for you.
High fiber cereals can be tasteless
and a chore to eat. Remedy this by
mixing your favorite cereal with the high
fiber variety. Experiment with different
mixtures to find your ideal breakfast cereal
concoction. Starting your day by eating a
high fiber meal will keep you full longer
and energized. Some brands of high fiber
cereal taste amazing, too.
START WITH OATMEAL
Not all oatmeal is made equal. If
you’re looking to add fiber to your diet, try
steel cut oats. These oats have been shelled
and coarsely chopped, unlike rolled oats
which have been steamed and rolled out
flat. By keeping the oats as unprocessed as possible, steel cut oats have an amazingly
high fiber content. One 100-gram serving can give you 10 grams of fiber!
SWITCH FROM WHITE TO BROWN
One easy switch you can make to add fiber in your diet is to choose brown rice over
white. Brown rice takes longer to cook because of its high fiber content. The result is a
chewier, nuttier version of the classic white rice. Enjoy it as a side dish or where ever you
would use regular rice; a nice high fiber dessert is to make rice pudding with brown rice.
Your family won’t notice the difference!
EAT A FRUIT, IN MORE
WAYS THAN ONE
If you enjoy a glass of orange juice in the
morning, try eating an orange instead.
Oranges contain both soluble and
insoluble fiber that you can miss out on
if you’re just drinking the juice. Eating the
whole fruit has other benefits. There is no
added sugar, it is lower in calories, and it
will fill you up. If you still want to stick with
the juice, try varieties that add in pulp.
You can also try substituting candy with
dried fruit. Dried fruit have all the fiber
content you expect from their regular
forms. Look for varieties that have no
added sugar to keep your calories down.
Dried strawberries are delicious and have
the texture of gummy candy. Your kids will
be pleasantly surprised at how tasty these
healthy treats can be.
TRY SOME GRANOLA
If you’re a yogurt fan, try topping it
with granola or cereal; yogurt is a delicious
and healthy food but it is lacking in fiber.
Sprinkle on homemade granola or high
fiber cereal for a textural marval. You can
also add in dried fruit and nuts for a healthy
breakfast. To make your own granola, bake
oat flakes with a little butter, a little flour,
and some sugar. Use granola sparingly,
some store bought varieties have a great
fiber content and are very convenient.
October 2017 63
RELISH BEANS AND LEGUMES
Beans contain a ton of fiber, but they are often overlooked. Try and add
more beans in your diet by sneaking them in your salads. This adds a great texture
and flavor, and you’ll be reaping the benefits of their fiber. Dried beans can be
cooked and eaten throughout the week for an affordable and healthy option.
Chickpeas which are high in fiber and protein, can be an amazing hummus dip. It can
play double duty by being a sandwich spread and great snack for any time of the day.
1/2 cup of hummus can contain over 7 grams of fiber! You don’t have to buy hummus in
the store; it’s super easy to make at home. Dried chickpeas are a more affordable option
VEGGIE-LOAD YOUR SNACK TIME
An easy way to get fiber in your diet is by snacking on raw vegetables.
This childhood favorite snack is still delicious for adults. Cut up your favorite
vegetables like peppers, celery, and broccoli. Baby carrots make a great last
minute snack. Enjoy them with low calorie dip like blue cheese or ranch.
You can also enjoy your sandwiches with more than just meat and bread. Treat your
kitchen like a sandwich shop by adding lettuce, tomato, sprouts, and more to your
lunches. These vegetable add ons give more flavor and can add a ton of fiber. It can also
save you calories if you leave off cheese and high calorie spreads. Combine this with the
hummus topping and you have one amazing lunch.
ENJOY SOME POPCORN
Air popped popcorn is an amazing
healthy snack. Every cup of popcorn
contains 1.2 grams of fiber, so a whole
bowl quickly adds up. Microwave popcorn
can be high in calories and additives, so try
popping it yourself. Air poppers are a fun
gadget that keeps the snack free from high
calorie oils. Movie theater popcorn can be
high in both calories and salt, so make it
yourself for the healthiest option.
EAT THE SKIN
If you enjoy boiled or baked potatoes,
you could be missing out on some amazing
fiber. Many people peel their potatoes before
they are boiled, and skip eating the skin when
baked. This thin skin is packed with a ton of
fiber and vitamins. It’s the healthiest part of
a potato! Be sure to wash and scrub the skin
before cooking so that any remaining dirt is
washed free before you chow down.
MAKE WHOLE FRUIT SMOOTHIES
Smoothies are a great breakfast
when you’re on the go. Add in fruit for a
delicious and healthy flavor; berries are
a great option because of their high fiber
content in the seeds. Resist straining the
seeds out because they’re so good for you!
Some high strength blenders can even
pulverize the seeds so they’re completely
mixed in. Frozen fruit can give a great
frosted texture to your smoothie.
ADD IN FLAXSEEDS
Ground or whole flaxseeds are an
amazing addition to baking. They have a
great crunch, which makes them ideal for
breads and crackers. You can even sneak
ground flaxseed into cookies and other
pastries. Flaxseed has both soluble and
insoluble fiber. These tiny seeds are also
packed with omega-3 fatty acids, making
them a smart choice for any diet.
October 2017 65
10 TIPS TO PREVENT
PMS: The agonizing reality about the menstrual cycle that most women have to
suffer every month. Read on and learn how to free yourself from PMS torture.
Are you one of the 35 million
women in the US suffering from
PMS? Are you also unwilling
to turn to prescription or
because you don’t like the side-effects or
the idea of taking drugs for your monthly
scourge? Good news: You can effectively
treat PMS with simple changes in your diet,
herbal supplements and exercise.
TAKE A MULTIVITAMIN
Balanced nutrition is essential for
your health. It is one way of reducing the
severity of PMS symptoms. According to
Fielder, who is also a columnist for Remedy
magazine, studies show that women who
take a good multivitamin have fewer
symptoms of PMS than women who don’t.
UP YOUR CALCIUM
AND VITAMIN D
Dr Thys-Jacobs, who created the PMS
supplement Premcal, says, “If women
don’t ingest enough dietary calcium and
vitamin D, the hormones that regulate
October 2017 69
Fiber in your daily diet is a very important element in achieving a healthy lifestyle. This article will help
you on how to increase your fiber intake.
CLICK HERE TO READ MORE.
calcium react negatively with estrogen and
progesterone and trigger PMS symptoms.”
The PMS specialist says the typical American
woman isn’t getting enough calcium or
vitamin D through dietary means and that
a supplement is a good way to ensure
adequate intake. Fielder adds, “Calcium
and magnesium, which is a smooth muscle
relaxant, can help reduce cramps.
BE SURE TO GET ENOUGH
B6 AND FOLIC ACID
Birth control pills can cause deficiencies in
B6 and folic acid, which can cause depression
and fatigue during PMS and menstruation.
Vitamin B6 is responsible for red blood
cell metabolism (a deficiency can lead to
anemia), blood sugar levels, and function of
the immune and nervous symptoms. A good
multivitamin will keep your B6 and folic acid
intake covered as can dietary consumption
of whole grains, beans, lean meats, bananas
and baked potatoes. A deficiency in folic acid
can also cause lethargy or, at worst, anemia.
Up your intake of fortified whole grain
cereals and leafy greens, such as spinach.
IRON IS IMPORTANT
Because of the loss of blood during
menstruation, women can get tired and
even anemic if their iron intake is too low.
To keep your energy up all month long, be
sure to get enough iron in your diet — and
don’t overdo it with supplements because
too much iron can lead to constipation and
toxicity. If you’re exhausted, talk to your
doctor about testing you for anemia.
FILL UP ON FLAX
According to Fielder, ground
flaxseed is high in lignans, which help
bind up free estrogen. It is also high in
fiber, which will help relieve constipation
and move hormones out of the body. Flax
also contains phytoestrogens that can
help reduce PMS symptoms because they
bind to estrogen receptor sites, blocking
GO GAMMA LINOLEIC ACID
Found in borage oil, black currant oil,
and evening primrose oil, gamma linoleic
acid increases a substance in the body
called prostaglandin E-1. Prostaglandin
E-1 help reduce inflammation and relieve
breast tenderness, cramps, and headaches.
Fielder says taking vitamins C and B6, as well
as magnesium and zinc, will help the body
use gamma linoleic acid more effectively.
HERBAL REMEDIES FOR PMS
Fielder recommends chaste tree
berry, a favorite of the ancient Greeks, to
help balance hormones and reduce PMS
symptoms. She says chaste tree is often
taken together with black cohosh, an herb
used by Native Americans for menstrual
cramps and menopause. Herbal remedy
licorice (Glycyrrhiza glabra) is another
phytoestrogen that can ease breast
October 2017 71
tenderness and bloating. Fielder warns, however, do not take licorice if you have blood
pressure, diabetes, or kidney, heart or liver disease. Dong quai, a popular herb in China,
is an herb also used for treating PMS and other symptoms of hormone fluctuations.
TRY A CUP OF TEA
Agatha M Thrash, MD, co-founder
of Uchee Pines Lifestyle Center in Seale,
Alabama, recommends red raspberry,
chamomile, catnip, and partridge berry
teas for PMS. Fielder recommends
valerian for its relaxing properties. He also
recommends dandelion leaf tea because it
acts as a diuretic (do not drink if you are
taking prescription diuretics).
RELAX AND RECHARGE
To battle the fatigue that often comes with
PMS, put a few drops of lavender, rosemary,
or lemon balm in a diffuser and breathe deep.
You can also try lemon balm to reduce stress.
Rosemary can also help clear your head.
EASE PMS WITH EXERCISE
Though exercise may be the last
thing you want to do when you’re in the
throes of PMS, it is actually quite effective
in helping reduce PMS symptoms. Aerobic
or cardio exercise reduces stress, boosts
circulation, releases endorphins, and has
been shown to reduce the uncomfortable
symptoms of PMS, in addition to the many
other health benefits it delivers. If you have
any questions about taking supplements
or herbal remedies, talk to your doctor or
a naturopathic specialist.
Fermented foods or foods with live good bacteria helps a lot in your digestive
system. Get to know what are these various fermented foods in this article.
The living process
means that the microbes
digesting those carbohydrates
remain part of the food.
When you see a food labeled
“Live Cultures” or “Probiotic”
this means there are still live
bacteria present in the food.
This also often means that the
food will continue to ferment,
albeit usually at a much
slower rate, as most of the
will have been spent.
The bacteria, suspended in
their feeding frenzy, are a big
part of what make fermented
foods healthy. The bacteria
that turn milk into yogurt are
of the same variety that are
already within our digestive
system, turning fiber into
vitamins, energy, and enzymes
that our body can’t produce on
its own - and the lactic acid that
There are tons of probiotic enriched foods out there. Read on to find the products nutritionists think may or
may not be worth adding to your daily diet.
CLICK HERE TO LEARN MORE
protects our digestive system from being
hijacked by “bad” bacteria. These living
foods provide our bodies with both the raw
materials, known as prebiotics, that will feed
the “good” gut bacteria we already have,
but will also replenish our digestive system
with a new supply of live digestive bacteria.
So if your digestion is a bit “off”, you are
coming off of a regimen of antibiotics,
or just want to improve your health, try
adding these “fermentation for health
foods” to your diet. A caution: many of
these preparations have high amounts of
sodium. Like any prepared food, be sure to
know how much salt you are consuming.
Kimchi is a traditional Korean dish that
is made from vegetables including cabbage,
plus spices and seasoning, that is lacto
fermented. Dating back to the 7th century,
this dish is lauded for its cardiovascular
and digestive health benefits, largely due to
its high fiber content, high vitamin A and C
content, and beneficial lactobacilli bacteria.
A less spicy, German version of
fermented cabbage, sauerkraut also
contains high levels of vitamin C and A, but
also contains vitamin K (not potassium, but
group of fat-soluble vitamins essential for
blood coagulation and calcium utilization.)
Sauerkraut is also high in dietary fiber, B
vitamins, and is a good source of minerals
like magnesium, calcium, iron, manganese,
and copper. You can also try lacto
fermented carrots and ginger!
This fermented soy product is most
often consumed as a broth, but you can buy
the actual paste which can be used for salad
dressings, marinades, and rubs. Be sure it is
made from non-GMO and organic soy. Miso is
October 2017 77
highly alkalizing, which helps strengthen the
immune system and combat viral infections.
Along with the beneficial bacteria, miso is
a good source of vitamin B12, vitamin B2,
vitamin E, vitamin K, tryptophan, choline,
dietary fiber, linoleic acid, and lecithin. Linoleic
acid, an essential fatty acid has been shown
to help skin stay soft and free of pigments.
Kombucha is a fermented beverage
made from slightly sweetened tea. The sugartea
solution is fermented by a symbiotic colony
of bacteria and yeast called a “SCOBY”. After
the tea and sugar mix ferment, kombucha
becomes carbonated and contains vinegar,
B-vitamins, enzymes, the probiotic bacteria
strains, antioxidants, and a high concentration
of acid - namely: acetic, gluconic, and lactic.
Gluconic acids have shown some promise in
preventing cancerous growth.
Kefir is originally from the northern
Caucasian region. It is made from cow,
goat, or sheep’s milk and fermented. Like
kombucha, a SCOBY is used to quickly ferment
the milk into a tart, thin yogurt-like drink.
Kefir has high levels of vitamin B12, calcium,
magnesium, vitamin K2, biotin, folate, and
probiotics. For those who are mildly lactose
intolerant, the yeast and bacteria involved in
the fermentation process produce lactase,
an enzyme that breaks down most of the
lactose in to lactic acid (hence the tartness)
during the culturing process.
Natto is a traditional Japanese food made from soybeans fermented with the
bacteria Bacillus subtilis var. natto. It is often consumed for breakfast, served with
soy sauce, karashi mustard, and onion. An acquired taste, Natto may not be your first
choice. It has the trifecta of a powerful smell, strong flavor, and slimy texture. But it is
also packed with vitamin K, including K2 which is only produced through fermentation.
Natto is a great source of Vitamin C, magnesium, copper, iron, and manganese. It is also a
dense source of protein, and unlike miso, it is low in sodium. Try, if you dare.
Dating back to 4-5,000 BC, pickling is one of the oldest food preservation methods.
Select organic, naturally fermented (sour) pickles. These must be refrigerated. The
minerals found in pickles include: iron, magnesium, phosphorous, potassium, and
sodium. Pickles also contain vitamin C, thiamin, riboflavin, niacin, vitamin B-6, folate,
vitamin B-12, vitamin A, vitamin E, vitamin D, and vitamin K.
The primary cultures (probiotics) used to make yogurt are Lactobacillus bulgaricus
and Streptococcus thermophilus. Many yogurt makers also add probiotic strains such
as Lactobacillus acidophilus, Lactobacillus casei and Bifidus. All of these strains are
beneficial for digestion and overall gut health. Yogurt is high in calcium and vitamin B12
and is a good source of minerals including phosphorus, zinc, and potassium. It is also a
dense source of protein, especially Greek versions.
October 2017 79
5 WAYS TO GET THE
PROBIOTICS YOU NEED
Looking for new ways to get your hands on some probiotics? Look no further
than 5 delicious options.
Getting the probiotics you
need isn’t too difficult if you
know where to look. Whether
you’re more keen on using
supplements or trying new,
probiotic-rich dishes, each path is a worthy
option. This article will explore those
options more in depth.
This one may appear to be obvious,
but it truly is the fastest and easiest way
to get your daily dose. When starting
out, look for a supplement that contains
around 10 billion active lactobacillus,
and bifidobacterium. Once you’re
used to taking them, you can ramp it
October 2017 83
From ditching junk food to boosting your fiber intake, there are ways to avoid digestive problems.
Here are the top pointers you should consider trying.
up to the one with 50 billion active bacteria, which you’d take daily. The refrigerated
versions of probiotics are better than the shelf versions, which can lose potency
CLICK HERE TO READ MORE.
Your grandma was one smart cookie. Raw, unpasteurized sauerkraut is packed with
fermented, probiotic goodness. Some people grow up in a Ukrainian family and shudder
at the sight of kraut as a kid, but now literally cannot get enough. Traditional store-bought
versions may contain too many additives, but you can make it yourself, or many health food
stores carry the raw versions (if you don’t have a Baba to make it for you). Add a 1/2 cup to
your salad, or toss into a wrap for some extra crunch.
One of our FAVORITE ways to get our
probiotics is to drink it! Buy this amazing
coconut water probiotic by Inner Eco
at Whole Foods, which is effervescent
and bubbly. All you need to do is add
a tablespoon to your water to get a
So maybe those Danon commercials
were right. But don’t bother with most
brands you see on TV - they can be skyhigh
in sugar content, so beware! Stick to
the natural, organic stuff. And if you aren’t
a big dairy person like us, you can always
go the coconut yogurt route (again, beware
of sugar content!).
October 2017 85
Kefir and kombucha are both probiotic drinks, typically made from fermented dairy
(kefir) or fermented teas (kombucha). There are countless varieties, but the majority of
them contain beneficial bacterial strains that aid in digestion. Same as the yogurt, you
have to be very careful with the sugar content of these beverages. But in a pinch, you can
grab a bottle of kefir or kombucha for a probiotic-packed bevvie.
A 6-PART GUIDE TO USING
Here’s a helpful guide on how probiotic intake helps digestion and alleviates
discomfort during pregnancy, and other probiotic must-know for expecting moms.
What are probiotics?
P r o b i o t i c s
the majority of
which are bacteria followed
by yeast. They are similar
to the naturally occurring
microorganisms found in the
intestines, or gut, of every
person. Three of the most
commonly used probiotics
are often nicknamed the
“friendly bacteria.” Probiotics
are helpful in supporting
your digestive health.
Are probiotics safe? Probiotics
are probably safe during
because there is a variety
of probiotics and limited
research, probiotics cannot
be declared safe completely.
In the limited research on
Omega-3 is the useful fatty acids that are primarily found in certain fish oils. Read more for helpful tips on
getting these omega-3s from its best sources.
CLICK HERE TO LEARN MORE
probiotic use during pregnancy, there
have been no associations with probiotic
use and miscarriages or malformations of
any kind. Furthermore, a meta-analysis by
Canadian researchers found no association
with probiotic use and the incidence
of Caesarean section, birth weight, or
HOW DO PROBIOTICS WORK
The precise way probiotics work is still
up for debate. Researchers are still
investigating their exact mechanism.
However, the initial thinking is that in the
same way bad bacteria attack the body,
good bacteria attack destructive invaders.
One assumption is they help reduce bad
bacteria in your body, which can lower
the potential of certain infections or
other health concerns. They can reduce
constipation, which can be a big issue
during pregnancy. Because of its beneficial
effects on the digestive system, it may even
help reduce morning sickness.
WHAT ARE THE BENEFITS
Probiotics, whether from foods or
supplements, help your digestive system
work more efficiently. As noted above,
probiotics are assumed to lessen the
presence of bad bacteria. Helping your
intestines move food along and reducing
bad bacteria help reduce the likelihood
of experiencing health complications.
Other possible advantages may include
treating diarrhea, improved brain function,
and lower blood pressure. They may be found
to treat IBS ((irritable bowel syndrome) and
protect against bacterial infections. They may
also positively affect psoriasis and chronic
fatigue syndrome, and decrease allergies.
October 2017 91
WHAT IS THE BEST WAY
TO USE PROBIOTICS?
Different products have different directions,
so be sure to follow the instructions on the
bottle carefully. If the directions do not give
a specific time to take the probiotic, then it
is best to take your probiotic in the morning,
either right before or right after your
breakfast. The reason to take a probiotic
with a healthy meal is that the food feeds
the probiotic, and it helps to get it safely to
the intestine where it does most of its work.
Take for example, One-a-Day Prenatal
Multivitamin w/ Organic Fruits and Veggies
+ Probiotics & Enzymes from InstaNatural’s.
This prenatal multivitamin is designed so
that you only have to take one tablet per
day. Even better, you can take it on an empty
stomach without it causing any stomach
distress. It contains everything it needs to
survive on its way to your intestine.
HOW COMMON IS
With constipation and diarrhea being
two frequently experienced common
discomforts during pregnancy, the use of
probiotics during pregnancy is common.
The Canadian Journal of Obstetrics and
Gynecology Canada found 45 to 93% of
midwives had prescribed some form of
natural health products to expecting
mothers. According to the National Library
of Medicine (NLM) and the National
Institute of Health (NIH), probiotics are
probably safe because current data
indicates probiotic supplements are rarely
absorbed. The likelihood of contracting
bacteremia from taking Lactobacillus
probiotics is less than 1 per 1 million, and
the likelihood of acquiring fungemia from
Saccharomyces boulardii is approximately
1 per 5.6 million individuals taking
WHERE CAN YOU GET PROBIOTICS?
Probiotics are most commonly consumed in live-cultured yogurt or through
supplements. The most commonly used food source for acquiring probiotics naturally is
yogurt. Live yogurt and live yogurt drinks are two viable options. Expecting mothers will
be excited to learn that probiotics can often be found in high-quality dark chocolates.
An example of a probiotic supplement is Mother’s Select Probiotics. This probiotic
supplement is intended for pregnant women. It helps replace the good bacteria your
body needs, especially since many are lost due to the stresses of pregnancy.
HOW TO CHOOSE A
PROBIOTIC FOR USE?
The first step when choosing a probiotic
for use during pregnancy is to check with
your physician to make sure that it is right
for you. After that, you will want to look
for a quality product from a reputable
company. There are some specific elements
to look for when choosing a probiotic.
For example, the recommendation is to find
a probiotic with 10 to 20 billion CFU (Colony
Forming Units). Additionally, you want to find
a probiotic supplement that has a variety of
bacteria strains rather than just one or two.
Since each strain has a different quality,
having a variety will help ensure that you get
the best of all of them. You may also wish
to find a probiotic that contains prebiotics.
Prebiotics are the “food” for probiotics and
help them colonize and grow as intended.
Pregnancy is an exciting time for any
woman; there are many changes and
choices to consider, but it is imperative
that the expectant mother takes the
time to care for her body and the one
growing inside. If the mom has a poor
diet high in processed foods, little fruits
and vegetables, drinks coffee and/
or carbonated beverages, has taken
antibiotics, has high stress levels and is
taking a low-quality prenatal vitamin,
the immunity of the baby changes and
will be affected for life. Taking a highcultured
probiotic is a step in the right
direction to support the immunity of both
mom and baby. Supplements, including
probiotics, may be one way to safeguard
a woman’s health. When looking for the
best probiotics for pregnancy, there are
many points to consider and these are the
October 2017 93
5 TIPS FOR ACHIEVING
A NATURAL DETOX
Detoxifying is an effective way in removing toxins from your body. Read on and
learn more on how to achieve natural detox for a more healthier you.
Have you been following along
with the 21-day Healthy Detox
Challenge? If so, adding these
5 simple tips into your new
cleansing routine will help
reinvigorate your detox, lift your energy,
and finish 2017 off with your health goals
in sight. Infuse the detoxing drink and food
duos with these top 5 ways to achieve a
GO FOR ORGANIC FRUIT
Hopefully you’re already enjoying plenty
of fruits and vegetables in your diet; if not,
make this your #1 goal for 2017. Of all the
diet advice out there, this one provides the
biggest bang for your detox buck. Along
with antioxidants that help combat free
radical damage (like wrinkles and chronic
disease), these foods can help with weight
October 2017 97
Tea with GMO content may cause undesirable effects on your immune system. Read on to learn some
helpful tips in spotting high quality, GMO-free teas.
CLICK HERE TO READ MORE.
loss/management and make you feel
great. Fruits and vegetables are also great
sources of polyphenols, vitamins and wateressential
nutrients for detoxing. When
possible, choose organic over conventional
for reduced exposure to environmental
pollutants in support of the natural detox.
It’s also beneficial to remove unwanted toxins
that arise from the chemicals in processed
foods and pesticidal agriculture. To cleanse
from the inside out, try green algae in the
form of chlorella found in HUM’s Daily
Cleanse. Adding these detoxifying nutrients
to your diet can result in clearer, healthier
looking skin. Roughly 20% of produce grown
on farms is rejected by grocery stores
due solely to appearance: being too big,
too small, sunburned, discolored or wind
damaged according to California-based
startup Imperfect Produce. So give your
wallet and your conscience an extra detox
as well by seeking out the imperfections in
BREATHE FOR DETOXIFICATION
Not only can deep breathing reduce anxiety and blood pressure, it’s an essential
component to detoxing. Deep breathing increases oxygen levels, which can help supercharge
your lymphatic system and help with energy levels. Take a few moments throughout
the day to focus on deep belly breathing.
CUT DOWN ON SUGAR
Reducing sugar intake is one of
the best ways to enhance overall health.
Reducing sugar intake will benefit your
skin and your waistline- high glycemic
diets are one of the main culprits in acne
production. Cut down on sugar even
natural versions like honey, maple syrup
and molasses- for a beautiful glow. For a
natural lift without the sugary snacks or
caffeinated drinks, try HUM’s Raw Beauty
superfood powder. With Kale, Spirulina,
Chlorella, Blueberries, Moringa, Matcha,
Ginseng and many more superfoods, this
mint chocolate chip infusion provides a
refreshingly sweet treat and energy boost,
without the loads of processed sugar that
flood your system.
October 2017 99
EXERCISE FOR RELEASING TOXINS
Releasing toxins through sweat is one of the best things you can do for your body!
Exercise promotes the detoxification process by giving all systems a boost; increased
circulation to your heart, nutrient delivery to your muscles, and the release of toxins
through the pores of your skin. Whatever your preferred method of sweating is, enjoy it
at least a few times a week for maximum benefit.
We tend to think of detoxing from the inside out, but exfoliating your skin is a great
way to release dead skin and refresh circulation. Try skin brushing or oil massaging! Try
Turmeric Tea for a natural detox. Turmeric Tea is a simple paste of fresh grated turmeric
root and honey, steeped in hot water. Keep any extra paste in the fridge to enjoy within
a few days.
8 PROBIOTIC FOODS
YOU SHOULD CONSIDER
There are tons of probiotic enriched foods out there. Read on to find the products
nutritionists think may or may not be worth adding to your daily diet.
Sick of your daily yogurt?
You aren’t alone.
Thankfully, there are
other delicious ways
to fit gut-healthy
probiotics into your diet. If you aren’t
eating yogurt, chances are you aren’t
consuming any probiotics - the good
bacteria that plays an essential role
in everything from mood to weight
maintenance. And when your good
gut bugs become depleted, the bad
belly bacteria can take over, causing
inflammation and weight gain - even if
your diet and exercise routine remains
totally unchanged. Scary, right?
The Food and Drug Administration
(FDA) does not currently regulate
probiotic foods or dietary ingredients.
Despite this, there are loads of
likely to be available in your local
supermarket. There may even be a
bit too many! Read on to check out
the products nutritionists think may
or may not be worth adding to your
Fermented foods or foods with live good bacteria helps a lot in your digestive system. Get to know what are
these various fermented foods in this article.
CLICK HERE TO LEARN MORE
LIFEWAY VEGGIE KEFIR
Generally speaking, kefir is an excellent
source of probiotics and bone-strengthening
calcium. And Lifeways Veggie Kefir, which
serves up a full serving of veggies in each
container, is no exception. The product
contains 12 different probiotic strains and
a high dosage, too - more than 10 billion.
Bonus: Since kefir has fewer milk sugars than
regular milk, many people who do not tolerate
milk well can sip kefir without an issue.
This product is a good source of probiotics
to improve gut health. In regards to weight
management, always try to remember:
Calories in drinks count! (Each one has 110
calories and 15 grams of sugar.) You still
need to stay mindful of how much you are
consuming daily. Use the kefir as a high
protein snack or part of a meal.
PROBIOTIC MELT ORGANIC
This blend of coconut, sunflower, and
flaxseed oils is spiked with a patented
probiotic called GanedenBC30. The makers
of the product claim that the bacteria
survives 10 times better in the gut than
yogurt cultures, and, in turn can bolster
immunity and digestive health more
effectively. GanedenBC30 contains the
probiotic strain, Bacillus coagulans GBI-
30, 6086. This strain is different than the
standard probiotic strain, Lactobacillus,
which is more commonly found in
probiotic products. Some research has
suggested GanedenBC30 might increase
immune system functions and decrease
harmful gut bacteria. However, there
is currently not enough research to
guarantee specific benefits claims.
October 2017 105
Fermented foods like sauerkraut and green olives are likely more potent sources of
probiotics than a man-made buttery spread spiked with gut bugs. But if you’re interested
in getting extra probiotics in, you’ve got the green light. Don’t depend on it as your sole
source since there’s no way to know how many of the probiotics are actually making it
into your system. That said, it is a source of a less common probiotic and consuming
various strains can only benefit gut health.
BIGELOW LEMON GINGER HERB
PLUS PROBIOTICS TEA
All kinds of tea are great, but what about
a tea that’s been packed with probiotics?
The effectiveness of probiotic tea is still
up for debate. It’s really hard to say how
much of the bacteria is still in the tea bag
once it makes it into your kitchen - and it’s
even harder to determine how much can
actually make it down into your stomach.
Give it a try if you’re curious; there’s not much
to lose. To preserve the most probiotics as
possible, let the water cool a bit before adding
the tea bag to your cup. This will ensure more
of the bacteria survive. Watch steep times
and follow the box instructions exactly. The
instructions present the brand’s ideal. Following
suit means you’ll have the best chance of the
nutrient making it into your system.
LINWOODS GROUND FLAXSEED
WITH PROBIOTICS & VITAMIN D
This is yet another product packed
with GanedenBC30 - and Linwoods is
charging an arm and a leg for it. While
a typical bag of flax will cost you about
$0.42 an ounce, their probiotic variety
goes for about $1.25 an ounce, which
is more than three times as much!
Be cautious of cost when considering
which probiotic foods to buy. If food
makers are charging more for the product
because of the added bacteria, it may be a
good indicator that it’s more a marketing
ploy than a product with many additional
benefits. Nutritionists suggest you stick
to regular ground flax (it makes a great
addition to oatmeal, smoothies, and cold
cereals) and get your probiotics elsewhere.
KEVITA SPARKLING PROBIOTIC
KeVita blends their proprietary probiotic
culture blend with flavor enhancers like
fruit extracts and coconut water to create
their flavorful and refreshing beverages.
Chugging an entire bottle will cost you
anywhere from 10 to 90 calories and 2 to
10 grams of sugar. (They rely on stevia
to keep the counts on the conservative
side.) Yeah, it’s better than something like
a can of soda, but we’re not sure it’s worth
it unless you genuinely enjoy the taste.
If you want to give KeVita a try, it certainly
won’t hurt you, but it may not really help to
improve your intestinal flora, either. Unlike
other foods and drinks that contain both proand
prebiotics (the food that helps probiotics
thrive), there’s no way to tell how much of the
bacteria will still be viable by the time it makes
it to your kitchen and into your tummy.
GOOD CULTURE ORGANIC
To be clear: Not all cottage cheeses contain
probiotics. But Good Culture’s tubs are
packed with live and active cultures, and
they come in a variety of sweet and savory
flavors like tomato, olive, and blueberry
acai chia. Though dairy products are
packed with slow digesting protein and
have been shown to enhance probiotic
absorption, that doesn’t make this product
a clear cut winner or loser. Cottage cheese
is generally high in sodium - and this line
is no different - so people with elevated
blood pressure may want to skip it.
People who bloat easily and those with
lactose intolerance should also pass on it.
This is definitely healthy enough to be a
great snack. But don’t make it your go-to
source of probiotics unless the rest of your
diet is relatively low in salt.
October 2017 107
ENJOY LIFE FOODS BAKING MIXES
We love that Enjoy Life’s baking mixes are free of scary stuff like hydrogenated oil and
caramel coloring. Caramel coloring is a potentially cancer-causing chemical that makes
cola brown. But Enjoy Life shouldn’t be your go-to source of probiotics. Sure, they contain
the bacteria bacillus coagulans, but the little buggers have very poor resistance to heat.
Probiotics are usually destroyed when cooked at high temperatures, so you’re likely not
reaping many of their healthy gut benefits. If you want brownies or muffins with a clean
ingredient profile, go ahead and grab a box. But when it comes to weight loss and gut
health, they likely won’t help.
In theory, when you eat a piece of dark
chocolate, microbes in your gut ferment
the antioxidants and fiber in the cocoa into
anti-inflammatory compounds that stop
belly bloat. But unfortunately, it’s not a
surefire way to fill your gut with beneficial
bacteria. Each person’s gut has a different
composition of bacterial flora, so everyone
will benefit differently depending on how
much cocoa is broken down by these
microbes. Packed with three different
strains of probiotics, adding Attune’s
Probiotic Dark Chocolate to your candy
drawer can help you get more healthy gut
benefits from your sweet tooth indulgence.
Studies show that chocolate is
indeed a suitable way to deliver
probiotics to your belly, so go ahead and eat this sweet treat if you’re intrigued.
But before you shell out the extra cash, just know that a regular dark chocolate
bar may be just as beneficial; the verdict is still out. Whatever you decide, though,
watch your portion size - chocolate is still considered to be a caloric dessert.
Are you getting enough probiotic-rich foods in your diet? Chances are you’re
probably not. Probiotics are good bacteria that primarily line your gut and
are responsible for nutrient absorption and supporting your immune system.
Probiotics are essential for your digestive health. If you don’t have enough probiotics, the
side effects can include: digestive disorders, skin issues, candida, autoimmune disease
and frequent colds and flus. But there are hundreds of other health benefits of consuming
probiotic-rich foods you’re probably not aware of. When it comes to shopping for probiotic
products, it’s important that you do your research before reaching for your wallet.
October 2017 109
The October edition of
Gut Health Problems
will be available this fall.
• BENEFITS OF COD LIVER OIL
• USES OF PEPPERMINT
• NATURAL REMEDIES
• SIGNS THAT YOUR BODY ISN’T
GETTING ENOUGH PROTEIN
• BENEFITS OF POSTBIOTICS
• THINGS YOU SHOULD KNOW
ABOUT STOMACH FLU
• DEBUNKED MYTHS ABOUT GLUTEN
AND CELIAC DISEASE