Why Sourdough Bread Is Secretly Healthy

Ask Keri: Is sourdough bread good for you? Keri Says: Though it’s comparable to a regular slice of white bread in the amount of calories, carbs and fiber, sourdough is lower in sugar and higher in protein, which gives it a leg up. Traditional white bread is usually made with sugar, canola oil, and dried, preserved yeast to leaven the dough. Sourdough bread, on the other hand, is typically made with no sweeteners or oils. Instead of using baker’s yeast, it relies on a starter, which is a combination of water and flour that ultimately populates with wild yeast. These live yeast cultures are a natural leaven that cause the sourdough bread to rise and give it its well-known tangy flavor. Not only does using live instead of dried yeast change the flavor, but it also means that sourdough bread stays fresh much longer than factory-baked bread and doesn’t require any extra preservatives to ward off mold. But it gets better. The Hidden Benefits of Sourdough Bread Similar to other fermented foods such as sauerkraut, kefir and pickles, sourdough bread is fermented by using lactobacillus cultures, which are gut-healthy probiotics. The cultures don’t survive the baking process (bummer!), but lactic acid is created (bonus!), and that does the body a whole lot of good. Lactic acid helps decrease the levels of phytic acid in sourdough bread. (Phytic acid interferes with the absorption of certain nutrients, which is a bad thing). This in turn, helps other nutrients become more readily available, and easier to digest and absorb. Teamwork makes the dream work. But there’s more. Not only does sourdough work to keep your gut healthy, but it’s also good for your heart and helps to ward off cancer. You read that right. In studies of older adults living in the southern Mediterranean, those who regularly ate whole-grain sourdough bread had a lower risk of developing heart disease, diabetes and cancer. Talk about a triple whammy of health benefits! However, before you run to the bakery, remember, sourdough bread is well … bread. I’m guessing you didn’t need me to tell you that. As I like to remind all of my clients, too much of (almost) anything is never a good thing. If you’re gonna eat a slice of bread with your next meal, consider making the switch from your sugary, preservative-laden, packaged version to tangy, crunchy on the outside, soft and chewy on the inside sourdough. Just remember: Not all sourdoughs are created equal. What makes the biggest difference in the nutritional value of sourdough bread is its starter. That’s why it’s probably a good idea to opt for buying sourdough at your local bakery versus the pre-packaged varieties at the grocery store. And if you want to be absolutely sure that your sourdough bread is yummy and healthy, make your own. All it takes is some flour, water and a little bit of patience. Sourdough Starter Recipe Ingredients To create the starter: 1/2 cup whole wheat flour 1/4 cup warm water To feed the starter each day (Days 3-7): 1/2 cup unbleached all-purpose flour or bread flour 1/4 cup warm water Day 1: You begin by combining the whole wheat flour and water in a large mason jar. Mix with a fork until smooth. Cover with plastic or a lid, and let it rest at room temp for 24 hours. Day 2: Check in on your starter for any visible bubbles (this means it’s starting to ferment!). If no bubbles are visible, that’s OK. Let it rest another 24 hours at room temperature. Day 3: Bubbles or no bubbles, it’s time to feed the starter. Begin by removing about half of your starter from the jar with a spoon. The texture will be very stretchy at this point. Add the feeder flour and water, and mix with a fork again until smooth. It should now be the consistency of thick pancake batter. Add water if needed to thin it out. Cover and let rest for another day. Day 4, 5 and 6: Feed on! Repeat the same process as on Day 3. Remove half the starter and add new flour and water. You should see bubbles forming on the surface. Pro tips: If a smelly brown liquid, called a hooch, starts to form on your starter on Days 3-7, simply scoop it off and discard. Your starter should be bubbling and rising regularly now. Keep an eye on it daily. Once it has doubled in volume, with bubbles on its surface and throughout the culture, it’s ready to use. (Image: Shutterstock)

Fermentation Demystified: Chatting with Author, Expert and Revivalist Sandor Katz

He’s been called “one of the unlikely rock stars of the American food scene” by The New York Times and dubbed “the Johnny Appleseed of fermentation” by fellow bestselling author and cook Michael Pollan. For his part, Sandor Katz considers himself a “fermentation revivalist,” a humble but accurate framing. Over the course of two decades of publishing and teaching, he’s traveled the world, continually learning more about the ways different people transform food by harnessing their local cultures. (And by cultures, we mean microorganisms, not arts and society.) Katz then distills that knowledge into more books and more hands-on workshops, sharing fermentation information and skills with a low-key enthusiastic charm. The results of his years of travel have accumulated into a delectable new book, “Fermentation Journeys” (Chelsea Green Publishing, $35). Part cookbook, part travel memoir, part food history, Journeys includes recipes for everything from home-brewed sake to Colombian hot chocolate to Nigerian spinach stew. He recently spoke to Nutritious Life about his book, his travels and the art of fermentation. (Image: Chelsea Green Publishing) RELATED: Superfood Alert: Why We Love Sauerkraut and Why You Should Too Chatting With Sandor Katz AKA Sandorkraut Nutritious Life: Tell me about the dawning of your fermentation practice. You grew up in New York City. When you moved to rural Tennessee at age 30, that’s when you began gardening, which led to fermenting, yes? Sandor Katz: In my mid-20s in New York, I followed a macrobiotic diet, and that’s when I realized there were digestive and health benefits to these foods. But it was moving to Tennessee and having a garden that gave me reason to investigate how to do it myself. How did that lead to your becoming an expert who travels the world? Well, it was a very slow and circuitous process. [chuckles] At first, it was basically just a personal obsession that I shared with friends. I started to get a reputation; friends started calling me “Sandorkraut” because I was always showing up to events with sauerkraut or other things I was making. Eventually, I got invited to teach a sauerkraut-making workshop at a food skill-share event in 1998. (You can watch a handy how-to video of Katz making sauerkraut on YouTube.) That was very illuminating, really, because I learned that many people project generalized anxiety about bacteria onto the idea of fermentation. Trying to answer people’s questions forced me to do some research and actually understand the mystified process, so I could explain to people what makes it so safe. It turned out: I love teaching about fermentation. That ultimately spurred you to write your recipes down into a ’zine and ultimately your first book. In a way my Wild Fermentation book tour across the country from 2003 never ended. It transitioned into a life as an itinerant fermentation educator. Teaching and traveling were key to me learning more. When I traveled abroad, I’d be introduced to new foods and beverages. Meeting people from every part of the world, I’d learn a lot of things I didn’t know. I’d hear about what people’s grandparents used to do. Really, my education has been enhanced a thousandfold by talking to so many people about fermentation. In your book, you tell a neat story about traveling in Africa just out of college, and how you discovered palm wine, made from the sap of palm trees. How did that experience inform your approach to fermentation years later? After I got into fermentation, I started looking at books about home beer- and wine-making. The literature was very technical. It generally involves using chemicals to sterilize everything, and all this specialized equipment. All of it was interesting—and a bit intimidating. It forced me to remember these things we’d tried in Africa: palm wine, millet beer, date wine, often in remote villages. I just wondered: Where are they getting their [sterilizing chemicals] and their carboys and airlocks? It made me realize there were older, simpler fermentation methods than the ones featured in the books from the late 20th century. There was a disconnect: I don’t think the people making that wine at home had these chemical tablets and these special yeast strains. What were the lower-tech, more traditional methods? The fact that I had that experience in my youth made me ask questions I wouldn’t have known to ask otherwise. Fermentation: A Strategy for Food Safety (Image: Sandor Katz) “Fermentation is all about manipulating environments to simultaneously encourage the growth of certain organisms, and simultaneously discourage the growth of other organisms.” You opened a talk I attended years ago by saying, “Fermentation happens.” In other words: It’s all around us. Can the process ever be bad? When food goes moldy, is that bad fermentation? Sure, you could say that. Fermentation can definitely go bad. If you ferment cucumbers into pickles, sometimes they’ll just turn soft, like baby mush. Certainly undesirable molds can grow on things. Fermentations need to be monitored, and if you start to develop a bit of aerobic surface growth, it needs to be removed. It’s important to note: Fermentation is a strategy for [food] safety. Yes, it can go “bad,” but usually the things that go wrong are just about texture and flavor, not really about safety. There’s just no documented case histories of food poisoning or illness from fermented vegetables. For people trying to ferment at home, what are some tips to notice if the process failed, or if the food is off? Generally, I would recommend fermenting vegetables as a place to start. Part of the reason is: It’s pretty straightforward and simple; you don’t need any starter cultures; everything you need is on the vegetables. But also, fermented vegetables are as safe as food gets. Which isn’t to say that nothing can go wrong, but there’s no danger to it. The things that can go wrong will be abundantly visible and not dangerous. Fermentation is all about manipulating environments to simultaneously encourage the growth of certain organisms, and simultaneously discourage the

Superfood Alert: Why We Love Sauerkraut and Why You Should Too

Should sauerkraut be your new go-to superfood? With all of its gut health and immune-boosting benefits, we definitely think this should become a fridge staple for everyone. What Exactly is Sauerkraut? Sauerkraut is not as mysterious as it may seem. It’s simply fermented cabbage. Fermented food has been a big part of many cultures’ cuisines for centuries, although probably less so for the average American. Similar to canning, fermentation is a process that helps to preserve foods. When foods are fermented, bacteria or yeast are introduced to break sugars down into simpler molecules such as alcohols and acids. This process can be as simple as placing vegetables in water with salt, or a starter culture is used. Breaking down the food does two things: it releases flavor and introduces tons of good microorganisms which can contribute to maintaining a balanced, healthy gut. When many of us think of sauerkraut, our minds immediately think of hot dog toppings, side dishes and condiments. However, sauerkraut is extremely versatile and can be used in all types of meals and recipes—not just as an add-on. RELATED: The Best Fermented Foods and How to Add Them to Your Diet What Are the Health Benefits of Sauerkraut Building immunity, focusing on mental health, healing your gut, and protecting your microbiome are some of the most important ways to achieve overall health and wellness. Believe it or not, sauerkraut—which is full of gut-friendly bacteria—can help support you in all of these areas. 1. Improve your digestion Because sauerkraut is a fermented food, it’s loaded with probiotics from good bacteria which help fight off bad bacteria and bring your microbiome back into balance. Good bacteria = good digestion. Fermented foods are like a secret weapon for diversifying your microbiome, which is exactly what we want for optimal digestion. The probiotics help break down your food, minimize bloating and gas, and help trigger regular bowel movements. Studies show that a daily dose of sauerkraut can even reduce symptoms of IBS. 2. Boost immunity and reduce inflammation Probiotics help support a healthy immune system because our bodies need a diverse microbiome to fight off damaging inflammation. Sauerkraut is full of immune-boosting probiotics and nutrients, especially vitamin C and iron. Additionally, the majority of the immune system is located in the gut! When you think of it that way, you can see why balancing your microbiome becomes extremely important. 3. Heal your gut We often read about healing our guts, but why do we need to heal our guts? Well, recent research suggests that the bacteria in the guts of Americans is changing. This may be happening because of the lack of microbiome diversity. This lack of diversity is due largely to three factors. The first is the rise of processed foods in the Standard American Diet. The second is the heavy use of antibiotics, which kill off the beneficial organisms in the gut along with the bad ones, according to Dr. David S. Ludwig, MD, Ph.D., of Harvard Medical School. The third reason is improved hygiene, which cuts down on the microbes we all get exposed to. These three factors work to create an imbalance between the good and bad bacteria in your gut, which leads to health problems. This unhealthy mix can weaken the walls of the intestines, which then start to leak their contents into your bloodstream. This condition is called leaky gut syndrome, or the more technical term: increased intestinal permeability. A leaky gut has been associated with a host of health problems, says Dr. Ludwig, ranging from asthma and eczema to schizophrenia and Alzheimer’s disease. Fermented foods, such as sauerkraut, can bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines to keep them from leaking. 4. Increase your nutrient intake Cabbage is a nutrient-dense vegetable that becomes even more so when fermented. Plus, the nutrients are easier to absorb thanks to all the probiotics. Historically, sauerkraut was used as a source of nutrients when fresh food was harder to come by in the winter months. It’s full of lactic acid and tyramines, and plenty of vitamins and minerals including vitamins A, B, C, and K, iron, folate, riboflavin, thiamine, potassium, and calcium. It’s also a great source of dietary fiber, which can help aid in weight management by making you feel fuller, longer. Sauerkraut even has antioxidant and anticarcinogenic (or cancer-fighting) compounds. I mean, what doesn’t this amazing superfood do? 5. Improve brain health and mood At Nutritious Life, we talk a lot about the gut-brain connection. The gut is even considered a second brain because it has its own nervous system, the Enteric Nervous System (ENS), a network of more than 100 million nere cells lining your gastrointestinal tract. The main job of the ENS is, of course, digestion, but it’s also in constant communication with the brain. The majority of serotonin in our body is actually produced in the gut, which is one of the reasons why good bacteria are so important. Good bacteria are also linked to lower levels of stress and anxiety, so if there’s an imbalance, this can definitely affect our mood. Downsides of Sauerkraut With sauerkraut and other fermented foods, it’s important not to overdo it, and to listen to your gut—literally! Some people have strong intolerances to sauerkraut, and eating too much of it may cause some stomach pain and indigestion as a result of raffinose, a water-soluble carb found in cabbage, which our human small intestine isn’t able to digest. The great thing about sauerkraut is that you don’t need much to receive the benefits. About 1-2 tablespoons a day will do the trick. Also, if you’re watching your salt consumption, you may want to limit your sauerkraut consumption, as the fermentation process increases the sodium content of sauerkraut vs. fresh or cooked cabbage. It also has a very distinct flavor and texture; it’s typically a bit crispy, tangy, and salty, although sometimes it can even taste a bit

Gut Love: 3 Facts About Prebiotics Your Tummy Will Adore

  If you’re a regular reader of ours, you know how important it is to give your gut some love. Often, we talk about supporting good digestive health by incorporating probiotics into your daily regimen. But just as important as probiotics are prebiotics. In fact, the two work in synergy to keep your gut happy and healthy. New survey data, reveals that nearly 60% of Americans are more familiar with probiotics than with prebiotics, and about a third of Americans confused the two altogether. To clear up the confusion, we’re going to share some facts about the importance of both probiotics and prebiotics—and how they can help you to help your gut. Fact 1: Prebiotics are the food for probiotics. There are trillions of bacteria swimming around in your large intestine, and not all of them are good for you. The good bacteria, you probably have heard by now, are called probiotics. They help you to digest food and stimulate the growth of even more beneficial bacteria in the gut, which helps keep your immune system strong and balanced. Prebiotics are a specific type of fiber that play a supporting but vital role in feeding those probiotics. Prebiotics are not bacteria, but rather nondigestible compounds which serve as food sources for the healthy bacteria in your gut delivering benefits to your microbiome. They travel down to your lower digestive tract and become a food source for the healthy bacteria in your gut. During digestion, prebiotic foods are fermented in the gut to produce compounds like short chain fatty acids (SCFAs) that provide critical energy to the cells of the intestines. SCFAs are also associated with inhibiting the growth of colon cancer cells and supporting healthy blood sugar and cholesterol levels. Fact 2: Most Americans don’t get enough fiber in their diets, so adding a supplement to your daily routine can be a good alternative. It’s always best to try to get your nutrients through the food you eat. But, according to one study, only 5% of Americans consume the recommended daily amount of fiber. That’s a pretty sad statistic, which is why we sometimes suggest a fiber supplement to many people who aren’t getting 21 to 38 grams of fiber in their diet each day, in addition to upping their intake of high-fiber foods. Even better than supplementing with fiber is supplementing with a product that includes fiber with prebiotic benefits—which helps nourish the growth of the good bacteria that naturally exist in your gut while fighting off harmful bacteria. A fiber powder can be super easy to add into your daily wellness routine. You can stir it into a smoothie or just add to water in the morning or sprinkle it into a recipe. It’s that simple. Fact 3: Stress can wreak havoc on your gut health, but prebiotics can help. How can prebiotics possibly help reduce stress, you ask? Well, it comes down to the mind-gut connection, which is the relationship between our digestive system and brain. The connection between the two is super tight and communication between them can impact everything from emotions and moods to decision-making and behavior. According to a recent study conducted by the University of Surrey, young women who took a prebiotic supplement once a day experienced reduced anxiety, better gut health and improved mental well-being. In our current world, managing stress and anxiety couldn’t be more important.

5 Tips To Keep Your Microbiome Healthy This Holiday Season

The weather is getting colder and that brings on more than just magical snowfalls and turtleneck sweaters. The flu season can really put a damper on our lives and your gut plays a huge role here. Your gut is critically tied to your overall wellness. The gut is essential for a strong immune system, helps regulate hormones, and eliminates toxins from the body. “The lining of your intestinal wall is an important barrier that prevents things that aren’t supposed to get into your bloodstream from getting through,” explains our own Keri Glassman, RD. “There are billions of bacteria, viruses and fungi in your gut. You’re hosting colonies and armies of microscopic bugs which we collectively call microbes that are essential to your immune system, heart, lungs, skin, and gut. When things get “leaky,” that can cause inflammation.”  So, to ensure that our microbiome stays healthy this holiday season, we chatted with Dr. Azza Gadir, PhD,  an immunologist, microbiome expert, and Director of R&D at Seed Health. Her published research was focused on the immunological mechanisms that underlie the role of the gut microbiome in conferring protection to diseases early in life. So, when you want to know about gut health, you call her (and we did!). Here’s Dr. Gadir’s top five ways to keep our gut healthy this winter: Make the Most Room for Vegetables  Gut bacteria primarily subsist on plant-based fiber found in beans, nuts, whole grains, fruits, and vegetables. That’s right—fiber isn’t just for pooping. For gut microbial diversity, try eating cruciferous vegetables like broccoli, cabbage, and cauliflower which contain compounds that your gut bacteria can metabolize into beneficial nutrients. Cook Something  While we know that diet plays a big role in shaping the gut microbiome, new research indicates that cooking methods not only alters the digestibility of plant foods (starch), but can also impact the gut microbiome. Added bonus, some scientists have suggested that cooking and baking could help you feel better (emotionally).  Keep To Your Routines or Create New Ones  Your body has a 24-hour clock, also known as circadian rhythms. But did you know that your microbiome exhibits diurnal variations? The disruption of circadian rhythms through irregular sleeping patterns, light exposure at night, and irregular feeding times have been suggested to impact the gut microbiome. This mysterious relationship between the rhythmicity of our microbes and our circadian clocks is still being explored, but it’s suggested that consistency in sleep-wake cycles could promote the homeostasis of this synchronous relationship.  Layer Up and Go Outside  We now know the natural environment plays a pivotal role in shaping our health from a young age—the more exposure we get, the richer and more resilient our own microbiome tends to be. Turns out, the environment has a microbiome too, and it is much less diverse than the great outdoors. So, try to get outside this holiday season. Take a Daily Probiotic  Beyond diet and lifestyle adjustments, probiotics (and prebiotics) are complementary tools you can use to help the microbes that exist to help you. Probiotic + prebiotic formulas (like OmniBiotic) have been clinically and scientifically studied to provide benefits for gastrointestinal function, skin health, heart health, gut immune function, gut barrier integrity, and micronutrient synthesis. It’s an easy daily ritual that has long-lasting benefits. “When choosing a probiotic, it is recommended to discuss with an RD or MD as your specific needs will require a specific strain of probiotic,” adds Glassman.   (photocredit: Shutterstock)

What is Kefir?

WHAT IS KEFIR? Kefir is made by fermenting milk (goat’s or cow’s) with kefir grains—these are not what you traditionally think of as grains—these grains are composed of bacteria and yeasts. Kefir is similar to yogurt, but uses different bacterial cultures. It has a creamy texture with a slightly sour taste. I recommend it to almost everyone as a way to consume fermented food. The healthy bacteria in kefir is famous for improving digestion, maintaining bone health, strengthening immunity and has even been shown to protect against certain cancers.  This tart, creamy drink has more (and a greater variety of) friendly probiotics than regular yogurt. You may be wary, but it really isn’t as creepy as it sounds. Here’s why you should start adding kefir to your diet. WHAT ARE THE HEALTH BENEFITS? Healthy Heart: Research has found that kefir has kefiran, a polysaccharide linked to lowering blood pressure and cholesterol.  Weight Loss: Kefir is a great source of protein (about 9 grams; more than an egg!) which helps us build muscle and satiates us longer aiding in weight management. It’s also loaded with B vitamins which plays a big role in metabolism and energy.  Digestive Support: Not to be too graphic, but kefir is a champ at, ahem, keeping one regular. That friendly bacteria can reduce flatulence, promote motility of the bowels and may offer relief to an upset tummy. According to the National Institute of Health, probiotics boost your digestive health by colonizing your gut with beneficial microorganisms that drive off other harmful bacteria. Kefir has over 35 different strains of beneficial bacteria and yeasts that actually colonize in the GI tract (yogurt can’t do this); so the benefits are long lasting well after you’ve finished your kefir smoothie. Rather than relying on an antidiarrheal or stool softener in your travel repertoire, try kefir. It just may work. Strong Bones: Kefir is a great source of calcium and vitamin K, both of which are important for the development of strong healthy bones and reducing the risk of osteoporosis.   Boost Immunity: Research shows that eating probiotic-rich foods can elevate immunity by strengthening the intestinal lining (keeping that bad bacteria from getting into our bloodstream).  Protect Against Cancer: Probiotics such as kefir have a great potential for cancer prevention and treatment. A recent study found that some of the bioactive compounds of kefir, such as polysaccharides and peptides, have great potential for slowing down the growth of tumor cells in colorectal cancer, malignant T lymphocytes, breast cancer and lung carcinoma.  Another in vitro study showed that kefir could reduce breast cancer cells by 56 percent, as opposed to yogurt which reduced the number of cells by 14 percent. Lactose Intolerant Option: If you’re one of the 30 to 50 million Americans struggling with lactose intolerance, kefir may be a good option for you. The fermentation process removes most of the lactose from the milk, making it tolerable and digestible to most lactose-sensitive people.  HOW TO HAVE IT It’s super easy to pick up single-serving containers or family size bottles at most supermarkets (right next to the yogurt). Adding kefir to your diet doesn’t need to take much effort.  You can use it instead of your usual yogurt or milk when blending a gut healthy smoothie. Try it in overnight oats, drizzle on egg dishes at breakfast, or try this avocado kefir dressing as a healthy alternative to Caesar dressing. To avoid added sugar, buy plain rather than flavored, and jazz it up at home if you want by adding a small spoonful of honey, cocoa powder, vanilla extract, or cinnamon.  In addition to traditional kefir, you can also find kefir water and kefir soda. While kefir water has yet to be the rage, I think it’s a dark horse waiting for its moment in the spotlight. If you’re feeling adventurous, try kefir soda which is a delicious anti-soda bubbly alternative. MAKE IT YOURSELF Making kefir is also simple to do at home. Take a cup of milk and add a teaspoon of kefir culture called “grain” to a glass jar. Cover and let it hang out on the counter for 24 hours. These grains are the equivalent to the scoby used to make kombucha. The healthy bacteria and yeast in the kefir grains will ferment the milk while transforming it into kefir. Strain the liquid, and it’s good to go.  And, you can reuse the grains, too! If you want to make more, just add the kefir grains back in a new cup of milk. Like a scoby, the grains will grow and multiply; you can discard them (or share with friends!). If you want to take a break, just put them in a cup of milk in the fridge.  Purchase kefir grains at whole food stores or online at Cultures For Health.  (photo credit: Shutterstock)

How Gut Health Impacts Blood Sugar

Created in partnership with Pendulum How we keep our digestive system in tip-top shape, and improve our overall health, is one of the hottest topics in wellness. There are countless studies and articles about the importance of taking care of our tummies and the impact it has on our overall health. Our gut influences everything from heart disease to arthritis to cancer. Now, research has found that gut health—or lack thereof—may be linked to type 2 diabetes.  The Centers for Disease Control and Prevention (CDC) found that 1 in 10 people have diabetes, with about 90 percent having type 2 diabetes. Someone who has type 2 diabetes can’t process blood sugar effectively because they’re not responding to insulin or their bodies aren’t producing enough. And this means that people living with type 2 diabetes are at greater risk for heart disease, nerve damage, kidney issues, eye damage, hearing impairment, sleep apnea, and Alzheimer’s disease.  WHAT THE HECK IS BLOOD SUGAR ANYWAY? Now, we’re about to get our science on, so stick with us here. We promise you’ll thank us.  After we eat a meal, our bodies get busy breaking down food to be used as energy or to be stored as fat. After the food is broken down we are left with glucose, the simplest form of sugar. A hormone called insulin gets released from our pancreas and starts traveling through our bloodstream looking for the glucose to bring into our cells.   Picture this: imagine all the sugar in our blood has a little padlock attached to it, and the only way to get the sugar in our cells for energy is to unlock it. Insulin is the only key we have for this padlock. People with type 2 diabetes produce little to no insulin, or over time, they become resistant to the insulin they are producing. The key no longer fits in the lock. Therefore, their cells are starving for energy and screaming “feed us, feed us!”   In an attempt to quiet them down, the pancreas keeps pumping out more and more insulin, but it’s just not fitting in the padlock. When this happens, there is no way to get the sugar out of the blood and into the cells for energy. This causes high blood sugar levels, which is the trademark symptom of diabetes.   HOW OUR GUT MICROBIOME WORKS—AND WHY IT’S IMPORTANT Now that we’ve gone over blood sugar, let’s dig into the gut microbiome. Whether you’ve heard it called microbiome or flora, the bacteria in the gut play a role in everything from weight management to cognitive functioning and immunity to digestion.  In your gut, there are billions of bacteria, viruses and fungi. Billions. You’re hosting colonies and armies of microscopic bugs which we collectively call microbes. This is what’s known as your microbiome. These microbes are essential to your immune system, heart, lungs, skin, and gut.  The foods you eat help to diversify the microbes in your GI tract. This is GOOD. You want lots of different bacteria, viruses, and fungi to have a nice rainbow of microbes that will help to keep you healthy and in fine tune. Research is looking at how diverse and rich your microbiome is as it relates to several areas: Weight Management: There is really good research out there, even twin studies that find that the more diverse and active the gut microbiome, the better, when it comes to weight management. Microbe imbalance is linked to overweight and obesity intimately.  Digestive Disorders: Science is linking digestive disorders like IBS and leaky gut to microbiome imbalance. Introduction of a higher fiber diet and more diversity in foods as well as probiotic rich foods (like kefir and sauerkraut) can help to manage symptoms and prevent flare ups.  Heart Health: There’s evidence showing that probiotics (from food and supplementation) may be beneficial to your heart by lowering total and LDL cholesterol. Blood Sugar: A rich microbiome may help regulate blood sugar and prevent spikes and crashes.  A NEW APPROACH TO MANAGE DIABETES While diet and exercise are pivotal to the management of type 2 diabetes, there is a new cutting-edge microbiome company, called Pendulum, that is dedicated to making people healthier through microbiome-targeted solutions. The company’s flagship product, Pendulum Glucose Control, is the first and only medical probiotic that is clinically shown to lower A1C and blood sugar spikes.*  Many with type 2 diabetes have lost beneficial bacterial strains that help digest dietary fiber and produce butyrate, a short-chain fatty acid which plays a key role in the body’s natural ability to signal insulin production, stabilize blood glucose and provide anti-inflammatory properties. That is how digestive health, insulin and diabetes are all connected. Pendulum has found a way to combine targeted probiotic strains of beneficial bacteria and prebiotics to restore the body’s natural ability to metabolize fiber and manage glucose levels.* New discoveries in microbiome research indicate that the lost or reduced ability to metabolize fiber and manage blood glucose can be restored by replenishing strains in the gut microbiome. Through DNA sequencing, Pendulum has identified unique, targeted strains of beneficial bacteria that help restore disrupted gut function in people with type 2 diabetes. This medical probiotic can help to metabolize fiber and produce butyrate, and as an added bonus, it can help restore the gut lining.  BOTTOM LINE Our gut is extremely important in terms of our overall health. While healthy eating and physical activity (and your doctor’s guidance) is paramount to managing type 2 diabetes, this new medical probiotic could be an additional resource for those with type 2 diabetes to help lower A1C* and manage blood sugar spikes through your gut. What’s even better is that by using the Nutritious Life code, NL33, you can get 30% off your first bottle of Pendulum Glucose Control!   *A nutrition study demonstrated a significant reduction in A1C and blood sugar spikes in people with type 2 diabetes. The study was randomized, double-blinded, placebo-controlled, and across multiple sites in the U.S. **Consult

Should You Take Supplements for Gut Health?

And, if so, which ones?

Should You Exercise With a Cold?

You’ve been kicking booty at the gym and are finally in the habit of daily exercise when ka-BOOM, you wake up with a sore throat and a stuffy nose.   You feel deflated because you were finally starting to see the results of your hard work. You sit on the edge of your bed, holding a box of tissues, thinking to yourself, “Should I exercise with a cold?” The docs will tell you that if your symptoms are above the neck like a sore throat and a stuffy nose, it’s okay to workout. If your symptoms are below the neck, like a fever, a cough, body aches or worse, the docs want you to stay home and chill. As a Pilates Instructor who has had plenty of clients show up for class with a cold, I have some added advice.   When you have a cold, it’s a sign that your body is trying to cleanse itself. It’s looking for rest and rehab vs. the rigors of your usual workout. Does that mean that you need to sit at home?  No way.   My favorite ways to exercise with a cold: Go outside for a heart-pumping walk or easy jog. Do an online yoga class in your living room. Bounce on your trampoline in the backyard. Take your bike out for a spin. Keep up your usual healthy eating habits and add more fluids to help flush the congestion from your nose. These low-intensity workouts will allow you to exercise with a cold while you body’s trying to recover. Do you notice what else these types of workouts have in common? They involve NOT going to the gym, the indoor cycling studio or the barre class. That’s right! While rehabbing your body, you’re keeping your germs to yourself. And because not everyone has good manners like you do, here are my top ways to avoid catching a cold in the first place: Carry antibacterial wipes and wipe down the spin bike or other equipment before using it. I used to think that I looked crazy, but when my friends started to ask me for a wipe, I knew I was smart. Drink tons of water and add some fresh, vitamin C-containing lemon slices to it now and then. Take a probiotic daily. Get 7-8 hours of sleep.  Make it a priority. Meditate daily to quell your stress level. Workout regularly!  When you exercise, your circulation and blood flow is increased.  This means that your immune system is also circulating and working at its peak.    If you still feel like you’re dragging, and the above suggestions don’t feel right, it’s OK to give your body a few days off from all workouts. A short break won’t unravel all of your efforts. You should feel empowered that you listened to your body and return to your usual plan with positive energy both mentally and physically when the time is right. About Cassie: Cassie Piasecki, NLC is a Pilates Method Alliance, Certified Pilates Teacher, personal trainer, and Nutritious Life Certified Nutritionist based in Newport Beach, California. With over 24 years of experience, Cassie has taught fitness to over 10,000 people! She now connects with clients both in the studio and online via her website. Her favorite quote comes from Joseph Pilates, “Physical fitness is the first requisite of happiness.”

Can Food Journaling Really Help You Lose Weight?

Q: Can food journaling really help me lose weight? I despise it and never seem to stick with it. A: You know I hate to be the bearer of bad news. Of any kind. But, this bad news (for all of you despisers out there) isn’t too bad. You may even turn into food journaling lovers by the end of this blog. Food journaling can be your weight loss secret weapon for a whole lotta reasons, and it’s been around since, well, forever, for good reason: it works. So just like you may not love flossing routinely, you do it because it’s good for you and you want a pretty smile too. Need more specific reasons than that to break out a new food diary? Here ya go. 3 Reasons Why Food Journaling Can Help You Lose Weight Accountability.Whether it’s a drill sergeant friend, your nutritionist or simply your sturdy Ticonderoga pencil keeping tabs on what goes in your mouth, accountability works. Food journaling is definitely one way to be accountable either to yourself or to whoever is reading them. One study showed that keeping a food journal doubled a person’s weight loss. It found that the best predictors of weight loss were 1) how frequently food diaries were kept and 2) how many support sessions the participants attended. Those who kept daily food records lost twice as much weight as those who kept no records at all. Another study showed that the more food journals people kept, the more weight people lost. So basically those that maintained focus, diligence, and consistency with journaling were rewarded with fitting into smaller pants. Also, if you’re working with a dietitian or health coach, you’ll get a lot more out of that partnership if you’re sharing all your food deets. The good, the bad and the in between. Putting it all out there will help your nutrition guru help you. Food journaling can be kinda like getting a new gym membership and a fresh pair of kicks…you’re all excited to use them for the first few weeks, but when the novelty wears off, often so does your motivation and consistency. You gotta find a way to get comfy in your new kicks, even after they’re not new anymore, and realize that the more they get broken in, the better you might look in your LuLus. Honesty. Always a good thing, right? Food journaling keeps you honest – even if it’s just with yourself. When I ask clients about a typical a day of eating, I often get this for an answer: “I eat really well, not sure why I’m not losing. I eat a couple eggs for breakfast with a slice of whole grain toast, a kale salad, usually a few nuts for a snack and pretty balanced dinner of some kind of protein and usually a little rice or potato and a salad.” When I have them write down every detail, and I mean every detail, it goes something like this: “Two eggs prepared with butter and a drop of cheese. Slice of toast and two bites of my son’s waffle. Kale salad with dressing and parmesan cheese (I usually skip the cheese though), croutons and chicken. Three handfuls of nuts, diet soda and three bites of my daughters chocolate chip cookie (it was her friend’s birthday)…” You get where this is going. It’s easy to think you eat super clean but until you really hammer it out on paper, you often unintentionally don’t even realize just how much (or in some cases how little) you’re eating. Honesty and food journaling is always the best policy. Besides, your waistline is terrible at keeping secrets. Growth.Growth in all areas of life is always good idea. When it comes to weight loss, health, and food journaling, food journaling can be a wise sage that guides us in a new right direction. Food journaling allows us to reflect and analyze. What worked? What didn’t work? And, finally, how can I improve what I’m eating or the behaviors and habits I’m exhausting? There will come a day when you’ve nailed your diet and you don’t have to spend time food journaling anymore. That’s the ultimate goal, right? But there also may come a day when you need to go back to basics and clean things up again, and food journaling is the first thing you should turn to. It’ll be like riding a bicycle. It’ll feel familiar and easy even if it’s been a long time, and you’ll quickly remember how great it feels to have that wind in your hair…in a smaller pair of shorts.