Gut Health Problems - October 2017

authoritativecontentllc

In the ninth issue of Gut Health Problems, get ready to tackle achieving a natural detox, superfood smoothies, healthy fermented foods, and more. 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.

7 POINTERS FOR BEATING DIGESTIVE DISTRESS

3 TIPS FOR CHOOSING THE BEST SOURCE OF OMEGA-3

Issue 9 I October 2017

8 HEALTHY

FERMENTED

FOODS

A 6-PART GUIDETO USING

PROBIOTICS

DURING

PREGNANCY

10 AFTER-LUNCH

ENERGY TIPS

5 GREAT WAYS

TO GET MORE

CALCIUM

10 TIPS TO

PREVENT PMS

NATURALLY


CONTENTS

ISSUE 9 I OCT2017

08

10 SURPRISING FACTS

ABOUT CRANBERRIES

22

7 POINTERS FOR

BEATING DIGESTIVE

DISTRESS

35

5 GREAT WAYS TO GET

MORE CALCIUM

41

10 AFTER-LUNCH

ENERGY TIPS

15

4 TIPS TO HELP YOU

ABSORB NUTRIENTS

28

5 TIPS TO FIND

PALEO-FRIENDLY AND

GMO-FREE TEA

48

7 TIPS YOU MUST SEE ON

SUPERFOOD SMOOTHIES


ISSUE 9 I OCT2017

54

3 TIPS FOR CHOOSING

THE BEST SOURCE OF

OMEGA-3

61

13 EASY WAYS TO ADD

FIBER TO YOUR DIET

76

8 HEALTHY FERMENTED

FOODS

90

A 6-PART GUIDE TO

USING PROBIOTICS

DURING PREGNANCY

97

5 TIPS FOR ACHIEVING A

NATURAL DETOX

69

10 TIPS TO PREVENT

PMS NATURALLY

83

5 WAYS TO GET THE

PROBIOTICS YOU NEED

104

8 PROBIOTIC FOODS

YOU SHOULD CONSIDER


LETTER FROM THE EDITOR

Issue 9

OCTOBER 2017

Editor

Susan Barnes

Writer

Michael Hall

Head of Creatives

Nyvia Ross

Lead Graphic Designer

Michael Juanson

Graphic Designer

Rogelio Castino, Jr.

Quality Assurance Editor

Nicole Ross

Junior Editor

Keeneth Ross

Digital Property

Managers

Maharlika Matutinao

Layla Anaya

Digital Property

Assistants

Krystine Sitjar

Warren Nietes

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.

Online Presence:

www.guthealthproblems.com/

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For advertising concerns

please contact KJ Ross at

kjross@authoritativecontentllc.com

Gut Health Problems Magazine content

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!

Susan Barnes

SUSAN BARNES

Editor

Gut Health Problems Magazine

October 2017 7


10 SURPRISING FACTS

ABOUT CRANBERRIES

by

Susan Barnes

Follow Us:

Cranberries, aside from being enjoyed as sweets, are loaded with nutrients

that helps fight diseases. Learn more about your bunch of cranberries here.

Cranberries are

one of the handful

fruits native to

North America.

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

berries year-round.

1

THEY’RE RICH IN

NUTRIENTS

They may be little, but

cranberries pack a big

nutritional punch. A

specific type of polyphenol

in cranberries, called

proanthocyanidins, interfere

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

8

October 2017


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.

2

THEY PREVENT URINARY

TRACT INFECTIONS

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.

3

THEY’RE NATURALLY

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.

4

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.

5

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.

6

THEY MAY HELP FIGHT

STOMACH ULCERS

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.

7

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

of Canada.

10

October 2017


8

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.

9

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

ABSORB NUTRIENTS

by

Michael Hall

Follow Us:

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

complementary medicines.

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.

1

CALCIUM FOR STRONG BONES

AND TEETH

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.

2

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.

16

October 2017


3

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


4

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.

18

October 2017


7 POINTERS FOR BEATING

DIGESTIVE DISTRESS

by

Susan Barnes

Follow Us:

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.

1

DON’T FORGET

THE PRODUCE

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.

22

October 2017


Looking for new ways to get your hands on some probiotics? Look no further than 5 delicious options.



CLICK HERE TO LEARN MORE

2

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.

3

PLAN FOR HIGHLY

INFLAMMATORY FOODS

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.

4

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


5

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

more powerful.

6

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.

7

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

going strong.

24

October 2017


5 TIPS TO FIND

PALEO-FRIENDLY AND

GMO-FREE TEA

by

Michael Hall

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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.

1

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.

28

October 2017


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

2

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.

3

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

tea leaves.

October 2017 29


4

BUY ORGANIC

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.

30

October 2017


5

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

by

Susan Barnes

Follow Us:

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.

CALCIUM-RICH FOODS

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:

1

CALCIUM-ENRICHED SOY

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

added texture.

2

GRAB SOME HEALTHY

GREEN SALAD

Add kale, collard greens, or mustard greens

to salads. Chop up a few dried figs and toss

them in to add calcium-packed sweetness.

36

October 2017


Vegetables in salads are also good sources of insoluble fiber, which keeps your digestive

tract healthy.

3

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.

4

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.

5

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


10 AFTER-LUNCH

ENERGY TIPS

by

Michael Hall

Follow Us:

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

the afternoon.

1

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.

2

LET ANIMALS BOOST

YOUR ENERGY

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.

42

October 2017


3

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.

4

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.

5

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.

6

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


7

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.

8

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.

9

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

and fruit.

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.

44

October 2017


7 TIPS YOU MUST SEE

ON SUPERFOOD

SMOOTHIES

by

Susan Barnes

Follow Us:

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

hear “superfood

smoothie”? Most

people associate

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.

1

FREEZE YOUR

BANANAS

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

48

October 2017


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.

2

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.

3

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.

4

USE VEGETABLES IN

YOUR SMOOTHIE

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.

5

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


6

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.

7

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.

50

October 2017


3 TIPS FOR CHOOSING

THE BEST SOURCE

OF OMEGA-3

by

Michael Hall

Follow Us:

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.

54

October 2017


Here’s a helpful guide on how probiotic intake aids digestion and alleviates pregnancy discomfort, and

other probiotic must-know for expecting moms.


1

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


2

BUY ONLY PURE, CLEAN, AND

POTENT OMEGA-3

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.

56

October 2017


3

GET NATURALLY PURE AND

BALANCED OMEGA-3

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

YOUR DIET

by

Susan Barnes

Follow Us:

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

healthy lifestyle.

The Dietary

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

recommendations. Always

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

your diet.

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

1

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

regular consumption.

2

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.

3

MIX CEREALS

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.

4

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

62

October 2017


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!

5

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!

6

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.

7

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


8

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

than canned.

9

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.

64

October 2017


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 NATURALLY

by

Michael Hall

Follow Us:

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

over-the-counter medications

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.

1

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.

2

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.

3

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.

70

October 2017


4

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.

5

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

stronger estrogens.

6

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.

7

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.

8

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).

9

RELAX AND RECHARGE

WITH AROMATHERAPY

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.

72

October 2017


8 HEALTHY

FERMENTED FOODS

by

Susan Barnes

Follow Us:

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.

Fermentation is

a continuous

living process.

The living process

of fermentation

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

fermentable carbohydrates

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

76

October 2017


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.

1 KIMCHI

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.

2 SAUERKRAUT

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!

3 MISO

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.

4 KOMBUCHA

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.

5 KEFIR

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.

6 NATTO

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.

78

October 2017


7 PICKLES

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.

8 YOGURT

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

by

Michael Hall

Follow Us:

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.

1 SUPPLEMENTS

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

pretty quick.

2

CLICK HERE TO READ MORE.

RAW SAUERKRAUT

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.

84

October 2017


3

FRESH COCONUT

WATER PROBIOTIC

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

probiotic kick.

4

ORGANIC YOGURT

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


5 KEFIR/KOMBUCHA

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.

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October 2017


A 6-PART GUIDE TO USING

PROBIOTICS DURING

PREGNANCY

by

Susan Barnes

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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

are

living

microorganisms,

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

include Lactobacillus,

Bifidobacterium,

and

Saccharomyces.

They

are often nicknamed the

“friendly bacteria.” Probiotics

are helpful in supporting

your digestive health.

Are probiotics safe? Probiotics

are probably safe during

pregnancy.

However,

because there is a variety

of probiotics and limited

research, probiotics cannot

be declared safe completely.

In the limited research on

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October 2017


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

gestational age.

1

HOW DO PROBIOTICS WORK

DURING PREGNANCY?

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.

2

WHAT ARE THE BENEFITS

OF PROBIOTICS?

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


3

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.

4

HOW COMMON IS

PROBIOTIC USE?

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

the probiotic.

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October 2017


5

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.

6

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

most important.

October 2017 93


5 TIPS FOR ACHIEVING

A NATURAL DETOX

by

Michael Hall

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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

natural detox.

1

GO FOR ORGANIC FRUIT

AND VEGETABLES

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

your produce.

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October 2017


2

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.

3

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


4

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.

5

SKIN BRUSHING

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.

100

October 2017


8 PROBIOTIC FOODS

YOU SHOULD CONSIDER

by

Susan Barnes

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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

probiotic-infused superfoods

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

daily diet.

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October 2017


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

1

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.

2

PROBIOTIC MELT ORGANIC

BUTTERY SPREAD

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.

3

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.

4

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.

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October 2017


5

KEVITA SPARKLING PROBIOTIC

DRINKS

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.

6

GOOD CULTURE ORGANIC

COTTAGE CHEESE

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


7

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.

8

ATTUNE PROBIOTIC

DARK CHOCOLATE

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

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October 2017


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


TUNE IN

FOR OUR

NEXT

ISSUE!

The October edition of

Gut Health Problems

will be available this fall.

• BENEFITS OF COD LIVER OIL

• USES OF PEPPERMINT

• NATURAL REMEDIES

FOR CONSTIPATION

• 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

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