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)

How to Add Winter Produce to Your Diet (and Why You Should)

When people think of produce, they usually think of spring and fall. But winter is prime-time for many delicious fruits and vegetables. What’s more, incorporating winter produce into your diet is a great way to boost your immune system during flu season and give you hearty meals to look forward to when it’s cold out. Ahead, my favorite foods to eat in winter. Brussels Sprouts These babies are high in fiber, which keeps you full, and antioxidants like vitamin C, which can boost your immune system in the winter months. They’re also loaded with folate and potassium, great for your metabolism. Recipe to try: Roasted Brussels Sprouts (Photo: Shutterstock) Kale Yep, your favorite leafy green is in season from December through February. Loaded with vitamins A, K, C, and B6, this anti-inflammatory superfood is the perfect addition to any salad, smoothie, or side dish. Recipe to try: Spiced Kale Chips (Photo: Shutterstock) Citrus One orange has all the vitamin C you need in a day, and citrus fruits are low in calories but big on flavor. In season November through January, citrus fruits have more cooking potential than you might think, as shown by the recipe below. Recipe to try: Broiled Grapefruit with Cinnamon (Photo: Shutterstock) Winter Squash Squash isn’t just a fall food, which is great news for when you’re craving some healthy, comforting dishes. Winter squash has a serious heartiness factor that will make you feel warm and cozy on those cold winter evenings (and afternoons…and mornings…). Recipe to try: Stuffed Acorn Squash Bowl (Photo: Shutterstock) Pomegranates They make you think of Christmas for a reason: Pomegranates are in-season through January and pack a serious dose of disease-fighting antioxidants. Add them to pancakes in the recipe below for a fun, flavorful twist on the classic breakfast staple. Recipe to try: Pumpkin Flaxseed Pancakes with Pomegranate Maple Syrup (Photo: Shutterstock)

11 Hearty Winter Salads to Warm Up Your Winter

 By April Dupee Cold winter weather begs for warm foods like soups, casseroles, and…salads? Sure, comfort food and salads don’t typically go hand-in-hand, but these hearty warm salad recipes will change your mind. Here, you’ll find salads packed with roasted veggies, filling grains, and delicious winter flavors that are guaranteed to satisfy. These recipes are just as soul-soothing as your favorite comfort foods but loaded with the nutrients you need to stay healthy all winter long. RELATED: 7 Delicious, Easy Grain Salads That Are Filled With Vegetables So, whether you want to swap out your cold greens or give your winter diet a nutritious boost, you’ll want to warm up to these hearty salad recipes ASAP. Fresh Mozzarella Farro Salad Tomato and mozzarella salad get a hearty winter upgrade thanks to farro. This ancient grain—packed with fiber, vitamins, and minerals—is cooked in phytonutrient-rich vegetable stock to create a flavorful and filling base. Top with fresh tomatoes, mozzarella, onion, and basil for a simple and delicious winter salad. Warm Balsamic Kale Salad How to create the ultimate healthy comfort food: add mushrooms. This powerhouse food brings a savory, satisfying umami flavor, plus tons of nutrients like vitamin D, folate, and selenium, a nutrient important for immune and thyroid health. Pinch of Yum’s balsamic kale salad is tossed with sautéed mushrooms, sweet bell peppers, and Asiago cheese for a nourishing and flavorful winter meal.  Warm Brussels Sprout and Kale Salad with Tofu Nutritious salad meets cozy winter flavors in this tasty recipe from Heartbeet Kitchen. Everybody’s favorite cruciferous veggie brings gut-friendly fiber, while tofu soaked in a delicious maple glaze brings in the protein. Don’t forget the rosemary for an extra dose of antioxidants and flavor. Warm Quinoa Salad Brighten up your winter with this fresh and filling salad from Nutrition Stripped. Quinoa and sautéed kale provide a warm and nutrient-dense base that will keep you feeling full for hours. Add lemon and pomegranates for a burst of tart flavor and immunity-boosting vitamin C. RELATED: The Cruciferous Vegetable Benefits You Should Tap Into ASAP Asparagus Farro Salad Hearty and earthy farro offers a protein-packed base perfect for a warm winter salad. Add mushrooms and crunchy asparagus for an easy, filling winter dish that’s loaded with fiber and vitamin K (great for bone health). Warm Chicken Salad Your go-to chicken salad gets a winter makeover in this Food52 recipe, in which warm and crispy roasted chicken and potatoes complement crunchy lettuce and fresh chives. Try this easy recipe when you want a hearty quick meal. Red Curry Miso Roasted Veggie Bowl Spicy warm sauce, sweet veggies, and fresh greens—this Love and Lemon salad has it all. Roasted veggies like squash, potatoes, and eggplant are tossed with swiss chard, an often-overlooked green that’s just as nutritious as kale. Rich in vitamins A, K, and C, plus minerals like iron and magnesium, this hearty green is one you’ll want to start adding to your diet. Warm Roasted Winter Salad Bowl Take comfort food classics like gold potatoes and green beans up a notch in this fiber-rich salad bowl from Oh She Glows. Toss these hearty veggies with quinoa, green onions, kale, and creamy avocado for a healthy cozy meal. Turkey Taco Salad Need an excuse to eat more tacos? This turkey taco salad filled with lean protein can help you with that. Simply pile turkey (seasoned with warming and inflammation-fighting spices like cinnamon, cumin, and chili powder) onto crunchy romaine for an easy weeknight meal. Taco Tuesday never tasted so good. Warm Roasted Butternut Squash Salad Sometimes simple is best. Just toss roasted butternut squash—which has vitamins A and C and magnesium—with toasted pecans and spinach for the easiest warm winter salad ever, courtesy of Minimalist Baker. Quick and Easy Roasted Veggie Salad Try this one from The Kitchn when you want a hearty weeknight meal with minimal effort. Just chop and roast mushrooms, sweet potatoes, and shallots in the oven and toss with baby kale. Crunchy pumpkin seeds, with iron and zinc, add an extra level of satisfaction. (Photos: Shutterstock & Nutritious Life)