Gut Health Problems - October 2017

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 


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/ 

Facebook 

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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 


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 


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. 


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- 


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. 

 


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 


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. 


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 


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 


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

 

 


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. 


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 


5 TIPS TO FIND 

PALEO-FRIENDLY AND 

GMO-FREE TEA 

by 

Michael Hall 

Follow Us: 

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 


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. 

 


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. 


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 


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. 


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. 


Nutrients are essential elements that will make your body function better. Here are tips to guide you in obtaining 

natural nutrients your body needs. 

 


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 


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. 



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 


Cranberries, aside from being enjoyed as sweets, are loaded with nutrients that helps fight diseases. 

Learn more about your bunch of cranberries here. 

 


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 


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. 


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 


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 


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. 

 


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. 


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 


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 


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. 


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 


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. 


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. 


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. 

 


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 


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. 


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 


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. 


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 


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. 

 


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 


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 


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 


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 


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. 

 


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 


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 


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. 


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 


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 


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 


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!). 


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. 

86 


A 6-PART GUIDE TO USING 

PROBIOTICS DURING 

PREGNANCY 

by 

Susan Barnes 

Follow Us: 

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 

90 


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. 

 


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. 


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. 

92 


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. 


5 TIPS FOR ACHIEVING 

A NATURAL DETOX 

by 

Michael Hall 

Follow Us: 

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 


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. 

 


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. 

98 


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. 


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 


8 PROBIOTIC FOODS 

YOU SHOULD CONSIDER 

by 

Susan Barnes 

Follow Us: 

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. 

104 


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. 

 


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. 


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. 

106 


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. 


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 

108 


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. 


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 

Follow Us:

Gut Health Problems - October 2017

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