The Xtend Barre X Nutritious Life Spring Reset: Eat a Probiotic Food Daily
From yogurt to kraut, why it’s important to include fermented foods in your diet and how to do it.
The 6 Best Supplements You Need to Know About
I’m very clear with my stance on supplementation: I believe even the best supplements should do just that—supplement the diet. If you regularly visit my site or know anything about me, you know I believe in whole foods that are as least processed or refined as possible and that we should all be getting most of our nutrients from foods like fruits, vegetables, whole grains, lean protein, and healthy fats. Ideally, we would all eat the perfect amounts and balance of just the right foods to obtain optimal nutrition. I do think it’s realistic for some of us to meet most of our needs very well through food alone. But, most of us don’t live in perfect eating worlds. Our food supply, busy lifestyles, and simply our choices make it difficult for us to meet our needs. This is why I say that there’s a time and place for supplementing the diet. If your lifestyle, palate, time, energy, or priorities make it hard for you to get all the nutrition you need in through foods, supplementation may be appropriate. Here are 6 of the best supplements to consider taking OMEGA-3 I am a big-time lover of healthy fats, especially, omega-3s. Research has shown that omega-3 fatty acids are beneficial for heart health, important for immune functioning, brain health and the inflammatory response. Scientists are also studying the effects of omega-3 supplementation on mood because these wonderful fatty acids are the building blocks of the brain. There is also evidence that omega-3 fatty acids can fight depression, improve sleep, and boost libido—woot woot! Salmon, walnuts, dark leafy greens, and fatty fish are rich natural sources of omega-3s and we all should be incorporating these foods into our diet, unless of course you have an allergy. But if you want to try a supplement to take your omega-3 intake a step further, choose a pharmaceutical grade fish oil with both EPA and DHA. These are two fatty acids that work together to keep us healthy. Research has found that the ratio of these particular fatty acids in most Americans’ diets is imbalanced. This is why we specifically recommend omega-3 supplementation with EPA and DHA. PROBIOTIC It seems the gut is all the rage lately. New research is looking at the gut microbiome and weight management—we’re learning how important it is to have a GI tract brimming with microbes to maintain a healthy weight. Your gut has over 400 types of probiotic bacteria (good guy bugs in your belly) which help promote good digestion and help fight bad bacteria found in your intestines. Probiotics may also help with infections of the digestive tract, enhance immune function, and control inflammatory bowel disease. Most people use probiotics to prevent diarrhea, gas, and cramping caused by medications or antibiotics, and if traveling sometimes throws off your regular bowel habits, it’s a good idea to take one while on the road. A daily probiotic may also be a great tool for anyone who does not eat probiotic-rich foods such as yogurt, sauerkraut and kefir. A supplement can help make sure you are getting enough probiotics to maintain a healthy digestive tract. When choosing a probiotic supplement, avoid those that make blanket claims and choose one that lists the complicated names of the cultures, such as Lactobacillus acidophilus. You also want to make sure the label says the cultures are living (many brands do not have live cultures, which does you no good). When you’re shopping for a probiotic supplement, there are different strains of bacteria that manage different conditions and you’ll also notice that dosing and recommended use varies among the brands, so take them according to the package directions. VITAMIN D3 Hot vitamin of the moment, vitamin D is blazing trails in the research world and gaining tons of media attention these days. Vitamin D is a fat soluble vitamin and is famously known as the vitamin we can make from a little bit of sun exposure. It’s a complicated vitamin because you hear about two forms: vitamin D2 is the form of vitamin D you get from eating fortified foods, and vitamin D3 is the kind we synthesize in our skin from sun or UV exposure. Since the body makes this form of vitamin D, it is actually considered a hormone and not a vitamin. Vitamin D is responsible for regulating calcium and phosphorus in the body and lately we are learning more about the role of this amazing vitamin in our bodies such as being linked to insulin regulation, immunity, and even weight. Both D2 and D3 can be converted to the active form in the blood, called 25-hydroxyvitamin D3. Not everyone gets the sun exposure they need to make enough of this vitamin, especially during winter months and at higher latitudes, so I recommend getting it in through foods such as eggs and sardines, and fortified foods such as dairy. If you’re concerned about your vitamin D status you may want to have it checked the next time you go to your MD. MULTIVITAMIN A multi is pretty self-explanatory and the golden child of supplementing as “insurance.” A multivitamin is there to give your (hopefully) whole-foods based diet a boost and/or back up reserves. I don’t want you taking a multi as a way to skimp on consuming your fruits and veggies, but I do want you taking one as a second line of defense. Unfortunately, four out of five people don’t get the recommended daily allowance of vitamins and minerals through food alone. I prefer a multivitamin that contains the nutrients we need but is not overloaded with more than we can even use. I also like a multivitamin that is vegan-friendly and uses veggie capsules that do not contain magnesium stearate. PROTEIN POWDER Protein powders, like supplements in general, are highly polarizing! You have your whey peeps and you have your vegan protein powder peeps. You have your soy peeps and you have your soy-free peeps. Here is my feeling: Keep
3 Health Supplements You Should Consider
Have you been wondering what health supplements you should be taking? You see them everywhere. Big bottles, small bottles. Shiny bags, glittery promises, prices on each end of a long spectrum. How do you pick health supplements that are right for your needs? Well, to begin, you want to meet your nutrition needs by eating real foods that come from the earth. I’m talking about unprocessed, whole foods. They’re the kind that we don’t change much from the farm to the table. But, life is busy! You have your job, household, kids, projects… even for the most healthful eaters, it’s hard work to get all the essential vitamins and nutrients you need daily. But, there’s help. Supplements may help you achieve your nutritional needs without all of the pots and pans. Today I’m sharing 3 health supplements that may work for you. They all get my seal of approval to include in your diet as “insurance”, alongside all of the good choices you attach to the end of your fork. 3 Health Supplements You Should Consider: Omega-3s — the Heart and Brain Fixer You hear a lot about omega-3 fatty acids and heart disease, but heart disease concerns or not, we all need to get them in – no matter your age. Over the last ten years many Americans have turned to fish oil to meet their needs. Everyone in my family takes omega-3s daily! Research has shown that omega-3 fatty acids are beneficial for your heart’s health as they help to manage symptoms of hypertension and are useful in lowering cholesterol. Some studies suggest they slow plaque buildup in the heart and may even reduce the risk of heart attack and stroke. Omega-3s have also been linked to brain health and weight loss. Salmon and walnuts are two of the richest natural sources of omega-3s. But, they may not be a choice if you have a fish or nut allergy. The American Heart Association suggests that you dig into 3.5 oz fatty fish twice a week, and supplementation with heart disease should be customized to the condition and under a the care of your doc. Ubiquinol – the Anti-aging Antioxidant As we age, our body progressively produces less CoQ10 and struggles to convert it into ubiquinol, which is the usable form of CoQ10. This leaves us with less than ideal levels of this energy-producing nutrient that naturally helps your system rock and roll. Research has shown that ubiquinol circulating in your bod improves the health of your ticker and can alleviate many of the side effects associated with statin medications that you may take to lower your cholesterol. Ubiquinol is found in foods you may already eat like peanuts, spinach, lean meats, and sardines. However, you would need to consume 50 cups of spinach or 120 cans of sardines to reach the recommended 100 mg of ubiquinol each day! Ubiquinol not only works as an antioxidant but is crucial in the body’s energy production. It is the very fuel that makes your heart beat. To learn more, visit https://ubiquinol.org. Probiotics – the Bacteria that’s Good for You Your gut has over 400 types of probiotic bacteria (good guy bugs in your belly) that help fight bad bacteria found in your intestines. They also promote good digestion, which we all need! Many people use probiotics to prevent diarrhea, gas, and cramping caused by medications or antibiotics. It may not make sense to you to take an antibiotic and a probiotic at the same time — wouldn’t it seem they’d cancel each other out? Not the case. Antibiotics kill good bacteria along with the bad bacteria, so supplementing with a probiotic puts those happy microorganisms back in action in your tummy. Probiotics may also help with infections of the digestive tract, enhance immune function, and control inflammatory bowel disease. Probiotics and brain health and weight loss are also being researched. You’ll find these friendly bugs naturally in most fermented dairy foods like yogurt and kefir. Don’t be tricked by labeling: live active cultures may not be probiotics, so read the label carefully! A supplement can help make sure you are getting enough probiotics to maintain a healthy digestive tract. As with all health supplements, remember not to be fooled by the fancy packaging at the store or pharmacy. You want a standardized supplement that comes from a reputable company.
Should You Take Probiotics?
Ask Keri: Should I be taking probiotics? Keri Says: I get this question. A lot. I’ve realized that most people asking, however, don’t even know what probiotics are. So, before I answer whether you should or shouldn’t be taking one, here is the 411 on what they are. What are probiotics? Probiotics are defined by the World Health Organization (WHO) as “live microorganisms, which, when consumed in adequate amounts, confer a health benefit on the host.” Because of these benefits, probiotics are often referred to as “good” or “friendly” bacteria. In case, you’re still confused, you are the host. What is the intestinal microbiota, and how does it affect digestive health? A complex ecosystem of bacteria, known as the “intestinal microbiota,” develops after birth and lives in the intestinal tract. Yes, we all have a whole ecosystem of bacteria in our guts. The intestinal microbiota contains both “good” and “bad” bacteria. When the balance is tipped toward “bad” bacteria, which can be due to lack of sleep, stress, or various other causes, it may affect digestive health and overall well-being. Consuming certain probiotics can help this whole gut situation by providing a regular source of “friendly” bacteria to the intestinal tract, improving how it functions. Are all probiotics the same? No. There are many strains of beneficial cultures that have probiotic potential. But the benefits associated with probiotics are strain-specific (and these benefits must be established through adequate studies.) Also, the range of benefits can vary according to the amount consumed. Live cultures are microbes used to ferment foods. Not all live and active cultures are probiotics (meaning they don’t all have studies supporting specific benefits.) Therefore a product that contains live and active cultures does not necessarily qualify as a probiotic. What are some of the benefits of probiotics? The benefits that are known today include helping to regulate the digestive system, helping to support the immune system, and helping to maintain your overall health. There is a lot of research going on in the area of probiotics connected to weight and brain health, too. What does the “Live Active Cultures” seal mean? The “Live Active Cultures” seal was established by the National Yogurt Association to help consumers distinguish between yogurts that contain a minimum level of live and active cultures and those that do not. It’s important to note that not all live and active cultures are probiotics. In addition to consuming probiotics, what can the average person do to maintain good digestive health? The World Gastroenterology Organization (WGO) recommends the following tips for maintaining good digestive health: Incorporate fermented dairy products into your diet (I say aim for one a day!) Include foods rich in fiber Drink plenty of fluids Reduce intake of fried, fattening foods Eat small, frequent meals Don’t rush eating Exercise regularly and abstain from smoking Maintain a healthy body weight Consume fish 3-5 times per week Select lean meats So, should I take a probiotic supplement? I recommend that most people include a serving of fermented food each day (kimchi, kefir, sauerkraut) and take a probiotic as insurance for good gut health (in addition to doing your best to adhere to the above tips.) If you have specific concerns (immunity, constipation, diarrhea etc.), make sure to take a probiotic with a specific strain that has been proven to aid that condition.
Are Your Healthy Habits Being Blocked By Digestion?
By Ashley Koff, RD You are what you eat, well, not quite… On your path to a nutritious life you’ve been learning about all the great foods you can and should eat. Keri and her team are amazing at coming up with fun and delicious ways to get these foods into you for a healthier, happier you (and family). Are you eating your kale and quinoa, drinking your water with lemon, and using coconut oil on your bod and in the pan? These things are amazing for you IF they get where they need to go in the body. And that, my friends, is where so many of us have problems these days. Last week, as us RD gals caught up, I shared “I know they say ‘you are what you eat’ but I say ‘ you are what you digest and absorb’” to which Keri said “love it! Will you guest blog for me and explain why.” So here I go: Did you know our digestive lining is meant to be like mesh (think panty hose) but many of us have the start of a run or worse, have runs that aren’t just letting some skin show through – they are actually letting the nutrients we want in our digestive tract to “leak” out along with stuff we should be eliminating too – this is creating a hot mess of intolerances, skin irritation, bloating, and suboptimal nutrient absorption. But if I eat right and exercise, why would this be happening? Stress – even the good ‘I did a triathlon’ or ‘I birthed a baby’ stress – is often the culprit, along with medications we took when we needed (antibiotics, steroids, birth control) and those unfortunately coming in by way of our adulterated food and water (we know today to choose antibiotic-free meats and dairy but most of us have been consuming it for far longer than not). UGH! So what can I do and does it mean I have to buy a whole new digestive tract? LOL! No. But we do need to start today to add to all the smart Nutritious Life steps, the step called – repair work – as in ‘How to heal and promote a healthy digestive tract’. This begins with an assessment – ideally monthly – to see how things are or are not moving, and how they are or are not smelling. If there’s something going on all the time, you would do best to talk to an RD or MD who knows about digestive issues ASAP. But for all of us who just feel we need and want to optimize our digestion to get all the benefits that go along with it (better energy, healthy immune system, healthy skin, and better body composition results – think bye bye belly fat) when combined with optimal nutrition, fitness, and sleep, we can consider adding the nutrients that work together for optimal digestion. Symbiotics combine nutrients such as Lactoferrin, Immunoglobulins, and Proline-Rich Polypeptides – which are big words for nutrients the body uses to promote a robust intestinal lining and healthy intestinal flora – net, net, think of it as beyond the nail polish you would use to stop a run, it’s the goods that deliver a whole new pair of pantyhose without you having to go to the trouble of getting a new pair! So consider that while we love an organic kale juice and water with lemon, part of a Nutritious Life is making sure your body gets the great nutrition you are bringing into it.
