The Ultimate Guide to Probiotics for Staying Healthy

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Probiotics are the “good” bugs your digestive system needs to thrive. Are you getting enough to counterbalance all your bad bacteria?

Read on to discover the how probiotics work, why you should include these “good bacteria” in your diet, and the best sources of probiotics that can keep your microbiome healthy.

What Are Probiotics?

Probiotics are the “good bacteria” that live in our gut. They play a role in keeping our entire system balanced and happy while also keeping bad bacteria under control. As a whole, this system of bacteria we house is called a “microbiome”.

Traditionally, humans had a balanced microbiome and plenty of good bacteria due to being exposed to soil and eating plenty of fermented foods.

Now, however, our environment has become so clean due to the use of chemicals that we don’t come into contact with as many probiotics as we used to.

Not getting enough probiotics can have several negative health consequences, with the first and foremost being digestive issues.

However, by increasing the amount of probiotics in your body, you’ll also notice a whole host of benefits. Research exploded on this topic, causing science as a whole to question whether a squeaky-clean society is really the most beneficial for human health.

Probiotics have remarkable benefits, from boosting weight loss to improving your mental health.

Benefits of Probiotics

The benefits of probiotics are remarkable. They benefit nearly every system of your body, working in a holistic way to balance and improve many areas – from your gut health to your mood.

1. Boosts Gut Health

Restoring the good bacteria levels in your gut can reduce bloating, ease constipation, and even help with a number of more serious digestive disorders.

Research shows that certain strains of probiotics can improve mild ulcerative colitis symptoms as well as irritable bowel syndrome symptoms. One study even found that supplementing with the probiotic E. coli Nissle was as effective as prescription drugs in maintaining remission in people with ulcerative colitis. This could be due to reduced inflammation and irritation from having less bad bacteria in the gut.

In addition, probiotics can also help fix and even prevent diarrhea.

2. Aids in Weight Loss

Interestingly, probiotics may be your next best friend when it comes to losing weight.

It turns out that some strands of probiotics help prevent the absorption of fat in your intestines, encouraging it to be eliminated instead of stored.

Research also shows that probiotics help increase satiety, burn more calories, and stop weight gain due to an increase in beneficial hormones like butyrate.

One study even showed that women who took the Lactobacillus rhamnosus probiotic strain for three months lost 50 percent more weight than women who didn’t take a probiotic.

3. Improves Mental Health

Who knew that something as simple as bacteria could have such a profound effect on your mental health and mood?

Research discovered that your gut and brain are directly linked, and as such have found that supplementing with certain probiotics improves mental conditions like anxiety, depression, autism, obsessive-compulsive disorder and memory.

One study showed that in as little as eight weeks, participants supplementing with probiotics experienced decreased depression levels, with a bonus of decreased inflammation levels.

4. Reduces Cholesterol

Probiotics also have the ability to reduce LDL cholesterol (the “bad” kind), which is good news for your heart health. They do this by breaking down fat and bile in the gut so that it’s unable to be absorbed into your bloodstream as cholesterol.

Several studies show that consuming probiotic yogurt for two to eight weeks reduced total cholesterol by 4 percent and LDL cholesterol by 5 percent.

5. Clears Skin Conditions

Many people report improvement in their skin tone and texture after introducing more probiotic foods into their diets. Research confirms that probiotics can indeed have an effect on skin conditions, with one study showing it improves eczema. Other studies indicate probiotics are beneficial in managing acne and dermatitis.

6. Heightens Immunity

Your immune system naturally produces killer T cells and antibodies as a frontline defense against any foreign “invader” like an infectious disease or bacteria. Probiotics lend a hand in this process, promoting the production of T cells and antibodies.

One study shows that children taking certain strains of probiotics reduced the severity and length of their respiratory infections by 17 percent.

Best Sources of Probiotics and How to Take Them

There are several ways to add more probiotics into your diet. We recommend getting in a little of each daily for best results.

1. Fermented Foods

Foods like sauerkraut, kimchi, and yogurt ferment at room temperature in a controlled, clean environment in order to grow good bacteria. Once these bacteria flourish, fermented foods (like sauerkraut and kimchi) can be stored for months in your refrigerator – just make sure to keep it in a sealed jar with its pickling liquid.

Some of the best Paleo-friendly probiotic foods are:

• Sauerkraut (and other pickled veggies)
• Kimchi
• Coconut yogurt
• Kombucha
• Non-dairy kefir and kefir water

Try adding one type of fermented food to your daily diet. Enjoy some coconut yogurt for breakfast, a couple spoonfuls of sauerkraut atop a sausage, or some kimchi in a salad for a hearty dose of probiotics.

2. Supplements

You can also take probiotics in pill, capsule, or even powder form. This is recommended to get an extra dose of good bacteria, especially if you’ve been having gut or other issues.

Typically, you want to stick with probiotics that are refrigerated because most are sensitive to light and heat. This will ensure they are still alive when you’re taking them.

Be sure to look for a supplement that contains a variety of strains – at least five or more – and that the number of colony-forming units (CFUs) is 1 billion or higher.

3. Getting Outdoors

Our soils contain abundant amounts of beneficial microbes and probiotics. Before the advent of shoes, concrete, and cleaning products, contact with the dirt and the earth was a daily part of life. This ensured interaction with probiotics on your skin, some of which would also be inhaled and indirectly consumed just from being on your hands.

You can mimic this daily or weekly by walking barefoot on the grass, gardening, or playing with your pet in the yard. In fact, just playing with your pet boosts your probiotic exposure, as research shows having a pet in your home raises the level of beneficial microbe species indoors.

Remember Your Prebiotics

Prebiotics are another important thing to consider when we talk about probiotics.

In essence, prebiotics are a type of fiber that act as food for the probiotics in your gut. For this reason, you should also include several of these alongside your probiotic consumption to nourish and encourage the growth of your good bacteria.

Prebiotic foods include:

• Jerusalem artichokes (sunchokes)
• Chicory root
• Dandelion greens
• Garlic
• Onions
• Asparagus
• Bananas
• Apples
• Plantains
• Flaxseed
• Seaweed

Probiotic Recipes

Ready to add some good microbes to your life? Check out the recipe round-up below for some of our most delicious probiotic dishes:

• Easy Gut-Healing Kimchi Recipe
• Coconut Yogurt Bites
• Easy, Healthy Sauerkraut Recipe
• Kombucha Recipe
• Lacto-Fermented Ginger Carrots
• Mango Coconut Lassi

Prebiotic Recipes

• Tigernut Flour Short Bread Cookies
• Easy Asparagus Soup
•  Pumpkin and Turmeric Soup
• Avocado Sauce

Watch this video for the guide to probiotics – Probiotics Benefits + Myths | Improve Gut Health | Doctor Mike

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The Ultimate Guide to Body Fat Percentage for Staying Healthy

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

A certain minimum of body fat is required for good health. Here’s how to calculate your optimal body fat percentage according to your level of fitness!

Body fat percentage (BFP) is the percentage of fat in your body compared to lean mass (muscle, bone, organs, water, and other non-fat components). A certain minimum of body fat is required for proper bodily functions and life; women require more than men for good health. Generally, the body fat percentage of a person is an indicator of his or her level of fitness.

You might have a couple questions when it comes to your body fat percentage, like:

What’s a reasonable body fat percentage to have?

How do I figure out my own body fat percentage?

Essential Body Fat

As mentioned, there is a minimum amount of body fat percentage required for health. This is called “essential fat” and anyone who drops below this level risks his or her health. Essential fat levels for a man are between two and five percent; for a woman, it’s between 10 and 13 percent. Women who drop below around 15 percent risk fertility problems, which can lead to a whole host of other problems later in life.

Body Fat Put into Perspective

If you’re interested in knowing what those amounts of fat look like, all you have to do is look at photos of professional bodybuilders in competition shape. A very lean male athlete in top condition (“athlete level) could sit around 10 percent, while a female with similar appearance would probably be between 14 and 20 percent. A man at 30 percent looks much heavier than a woman at 30 percent body fat.

As an aside, in case you’re thinking “man, those bodybuilders sure are lean!” it’s true. They are…and they certainly don’t sit at that level year-round, because it would be extremely unhealthy, unsafe, and unrealistic. For the rest of the year, these competitors sit at a higher body fat percentage (likely in the “athlete” range) and so their organs all work properly.

Ideal BFP

So, really, what does that mean in real life? Basically, if you’re not a bodybuilder or a high-level athlete, you’re going to be in the “obese” to “fitness” range, which is anywhere from 26 percent down to between 14 to 17 percent for men or 32 percent down to between 21 and 24 percent for women. Somewhere in the middle of these numbers is the “acceptable” range, which is where it’s most likely your doctor would like you to sit.

If you want to look really defined, with visible abs, you’ll probably have to sit in the “athlete” level of BFP. Anyone else who wants to be fairly lean but doesn’t require ultra-definition will probably sit in the “fitness” level, which is 14 to 17 percent for men, and between 21 and 24 percent for women.

Looks Can Be Deceiving

Just because you’ve got low body fat percentage doesn’t mean you’ll look like an athlete, though. A really skinny, non-muscular person with low body fat certainly isn’t going to look the same as someone with the same body fat but with more muscle tone. Body fat percentage is only part of the equation.

How to Determine BFP

To be honest, body fat percentage isn’t that easy to accurately judge. Most people are way off in their estimates, and most methods used are highly inaccurate.

Watch this video about body fat percentage – How to Measure Body Fat (IN HOME METHOD

There are seven commonly used methods, each with their own fallacies and varying rates of cost:

Body Fat Calipers

You can get a set of calipers for under $10 but these aren’t as easy to use as some people think. If three different people took your body fat measurements using the same caliper set, you’re likely to get three different numbers. So how does it work? It’s pretty simple: you pull fat away from your muscles at different parts of your body, and measure what’s there. Then you compare the results with a chart. The caliper method tends to underestimate BFP.

Use Your Eyeballs

If you’ve seen enough people at different percentages, you can often make a decent estimate. This is also highly subjective, of course, but it’s free.

Water Displacement

This is probably one of the most accurate methods (usually to within one and three percent) but it’s expensive and isn’t the easiest method to use.

Measurement Method

There are a couple different measurements you can use to determine your BFP. The US Navy has an online calculator where you input certain measurements and it tells you an approximate BFP. It’s not horribly accurate but it will allow you to track changes over time.

Biometrical Impedance Analysis

Otherwise known as a body fat scale, you can buy one of these at any fitness store. It’s a regular digital scale but you stand on it with your bare feet and it sends an electrical current through your body and tells you your body fat percentage. These are highly inaccurate and really aren’t worth your money.

Bod Pod

This is a mostly accurate method and uses air displacement to figure out your density, body mass, and volume. It can be pricey, though, running you around $75 a pop.

DEXA Scan

This is the most accurate method but it requires the use of dual x-rays. If you’re not keen on exposing your body to 10-minute worth of radiation each time, then you probably want to avoid DEXA scans. If you’re fine with the assumed risks, then a DEXA scan will set you back between $100 and $250.

So Which Method Should You Use?

For the money and level of accuracy involved, the Bod Pod method is probably your best bet. If you don’t want to shell out the cash, then a decent pair of calipers should work as long as you take the time to learn how to use them properly. In combination with that, you should take photos of yourself at regular intervals and learn to judge BFP by eye.

One thing to note: always test yourself at the same time every day, under the same circumstances.

Author Bio:

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Complete Guide to Fat – Does Eating Fat Make You Fat?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

For a long time, we were told that eating fat makes us fat. Here’s why fat isn’t really the villain we thought it was – and why we need it for our health.

Recent research debunks claims that fat leads to heart disease and obesity, but it’s hard to rewrite years of programming. People can easily still find themselves trapped in the “fat is bad” mindset, even though the different forms of fat are necessary for health at a cellular level.

Sometimes we fear what we don’t understand, so let’s explore the different types of fat and how they’re beneficial for health.

Why We Need Fat

Fat intake alone does not actually cause heart disease or lead to obesity. However, it’s important to know that eating fat can impact your overall wellness, depending on the type you eat.

Your heart needs fat to be healthy. Diets that contain higher levels of fat actually lead to weight loss, more muscle, and fewer long-term chronic problems.

Fats, or lipids, fall into two general categories: liquid at room temperature (unsaturated) or solid at room temperature (saturated). Lipids are fatty acid chains made from carbon, oxygen, and hydrogen.

The body contains nearly 90 trillion cells, and each is maintained by fatty acids. Without enough fat, your body is structurally weak. When your cells are weak, the core of your being will be weak too. This is how chronic disease and breakdowns occur in the body.

We also rely on dietary fat to perform a number of other vital processes like:

• Helping the body absorb fat-soluble vitamins (vitamins A, D, E, and K)
• Building and regulating hormones (reproductive, thyroid, appetite, stress, etc.)
• Insulating nerve fibers and sending messages (i.e. all the activity that the brain does)

Fats do a lot more within the body, but these are the primary reasons why we need enough fat in our diets.

The Different Types of Fat

Healthy fats are broken down into three major types: monounsaturated, polyunsaturated, and saturated. All fats are composed of hydrogen, carbon, and oxygen molecules on a cellular level, with the term “saturation” referring to how saturated the molecules are with hydrogen. Fats are connected by carbon-hydrogen bonds, or double bonds.

Monounsaturated fats have one double bond whereas polyunsaturated fats have several. Saturated fats are fully saturated with hydrogen and contain no double bonds. While this might not matter to most people, these subtle differences are what gives certain fats their healthy qualities and others their damaging ones.

Trans fats are extremely unhealthy by-products of chemical production. These unnatural fats are altered with hydrogen to make them shelf-stable.

Saturated fats are shelf-stable on their own and are far less prone to oxidation, or damage from exposure to light, heat, or air. On the other hand, unsaturated fats can turn rancid from too much exposure to the above. When fats become oxidized, they lose their health benefits and can instead contribute to inflammation and free radicals in the body, which leads to oxidative stress in cells and tissues.

Monounsaturated Fats

Monounsaturated fatty acids, or MUFAs, have one double bond.

Olive oil and other monounsaturated fats are liquid at room temperature. Light, heat and air can easily damage or oxidize them. Store these fats in a cool, dark place to help protect them.

Foods rich in monounsaturated fats include:

• Macadamia nuts, almonds, and hazelnuts
• Avocados
• Extra virgin olive oil

Food sources that contain MUFAs in less concentrated amounts include:

• Beef, chicken, duck, and pork
• Grass-fed butter
• Herring
• Eggs
• Poppy seeds
• Coconut oil

Polyunsaturated Fats

Polyunsaturated fats, or PUFAs, have multiple double bonds and are also prone to oxidation and damage from heat, light, and air.

Omega-3 and omega-6 fatty acids are two types of PUFAs. The body can’t make them on its own.

Generally, omega-3’s are generally considered “good” and omega-6’s “bad.” However, their ratio in the body is what truly matters. Omega-6 fatty acids often outnumber omega-3s, leading to inflammation.

Omega-3 fats fight inflammation within the body, boost brain function, balance autoimmunity, fight depression, and protect heart health.

Find omega-3s in foods like:

• Salmon
• Sardines
• Cod
• Grass-fed beef
• Eggs
• Algae
• Walnuts
• Chia seeds

Omega-6 fatty acids need to balanced by omega-3s. When in the right ratio, omega-6’s can actually improve cognition and boost immunity.

Find omega-6 fatty acids in these foods:

• Nuts
• Seeds
• Grains
• Meats
• Vegetables

Opt for a Paleo diet well-rooted in meats and vegetables for a more balanced fatty acid ratio. The American diet relies too heavily on grains and highly processed fats, like vegetable oils.

Saturated Fats

Saturated fats have received the bulk of fat-fear and fat-shaming in the medical industry for the last 20 years. However, research shows that saturated fats are not the enemy, and, in fact, they’re the most stable of the three types of fat. This makes them better for cooking as they don’t oxidize in response to higher heat.

Saturated fatty acids are also easy to digest and quickly put to use in the body for energy.

Most saturated fat food sources are also rich in the fat-soluble vitamins that we need for health, like vitamins A and E. 

The best sources of saturated fats include:

• Virgin coconut oil
• Grass-fed butter, ghee, and lard
• Fatty cuts of grass-fed beef, pork, and lamb
• Chicken skin

But What About Trans Fats?

Trans fats are not natural. Your body won’t even recognize these artificially hydrogenated fats as a real food. Eating trans fats can lead to inflammation, digestive issues, heart disease, cancer, and diabetes.  

In essence, trans fats are toxic. Avoid them at all costs!

Watch these 2 videos below for the complete guide to fat –

Fats – Types Of Fats – What Is Saturated Fat – What Is Unsaturated Fat – Omega 3’s And Omega 6″s

Best Healthy Fat Sources- (You May Be Surprised…)

Bottom Line

Fatty acids are essential for health, ranging from an alert brain to reduced inflammation to proper immunity, and even cellular structure. Low-fat diets are problematic, and fatty acid balance is necessary for the best health supporting effects.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Revealing here are 10 Healthy Coconut Milk Dessert Recipes

 

As more and more people opt out of dairy, either for health reasons or because they’re choosing to avoid all animal products, coconut milk, which is made by combining solid coconut flesh with water, has earned a reputation as an excellent recipe substitute for milk, half and half, and cream.

But it’s not just the flavor and consistency that makes coconut milk such a hit; it’s also got some excellent research-backed health benefits, like reducing inflammation, boosting immunity, fighting viruses and bacteria, and more.

That’s because coconut milk is a good source of a number of nutrients, so whether you’re using it in a savory dish like curry or soup or including it in a dessert like lemon custard, chocolate coconut milk mousse, or coconut truffles, you’re getting vitamin C, folate, iron, potassium, copper, selenium, manganese, magnesium, and phosphorus

Read on to find out how to use coconut milk in 10 healthier dessert recipes.

1. Coffee and Coconut Milk Popsicles

A simple blend of full-fat coconut milk, instant coffee, vanilla, and dates (for sweetness!) make for a perfect, creamy, warm-weather treat. Serve them up in a fun popsicle mold or use small paper cups.

2. Easy Keto Lemon Custard

Whether you follow a keto diet or not, this citrusy custard recipe is worth a try. Simply combine coconut milk, lemon zest, eggs, and the granulated sweetener of your choice, pour the mixture into individual ramekins, and bake in a water bath for 45 to 50 minutes. Cool and then chill the custards completely before serving.

3. Simple No-Bake Chocolate Coconut Bars

With just five ingredients, these paleo, gluten-free, vegan, and refined sugar-free bars are super simple to make. All you need is unsweetened coconut, coconut oil, coconut cream, maple syrup, vegan chocolate chips, a square pan, and a freeze.

Pro tip: You can use full-fat coconut milk instead of a can of pure coconut cream.

Just place your can of coconut milk in the fridge overnight (be careful not to shake the can). The next morning, open the can and scoop the solid layer off the top; this is

the coconut cream.

4. Vegan Chocolate Coconut Milk Mousse

While mousse feels like one of those fancy dishes reserved for dinner parties or sophisticated restaurants, it’s actually incredibly easy to make at home. Rather than rely on the conventional heavy cream, this recipe swaps in coconut milk and combines it with cocoa powder, maple syrup, and vanilla.

5. Divine Coconut Milk Pudding

Here’s one for anyone who feels nostalgic about the pudding cups of elementary school. The combination of coconut milk, coconut sugar, eggs, vanilla, and butter make for a slightly elevated version of classic vanilla pudding.

6. Coconut Milk Strawberry-Banana Pops

A refreshing mix of coconut milk, fresh fruit, and maple syrup make these pops the perfect healthy summer treat. Coconut milk produces a creamy fudgesicle-like texture without a ton of extra sugar or dairy.

7. Raspberry Ripple Coconut Ice Cream

The addition of raw cashews to this coconut milk-based ice cream gives this dairy-free delight the perfect nutty, naturally sweet flavor. Plus, the raspberry swirl pairs perfectly with coconut and cashew. Try adding mini chocolate chips if you want a more decadent version.

8. Vegan and Gluten-Free Coconut Cream Pie

This 10-ingredient pie includes coconut in five different forms—coconut milk (of course), coconut sugar, coconut oil, coconut cream, and shredded coconut. From the oat-almond crust to the pudding filling and the whipped coconut cream topping, this entire recipe is naturally sweetened.

9. Homemade “Dole Whip”

If you’ve ever tried the classic Disney Park treat, you’ll understand why this healthier homemade version made our list! The combination of frozen pineapple, coconut milk, and frozen banana give this dairy-free (and added sugar free) dessert that classic soft serve feel without any added gums or starches.

10. Vegan Coconut Truffles

Full-fat canned coconut milk or canned coconut cream make these vegan truffles super rich and tasty. In addition to the coconut milk, all you need to whip these up is bittersweet chocolate and coconut powder. From there, the additions and toppings are up to you—add ¼ teaspoon of mint extract to the base, roll the truffles in roasted coconut, or dip them in melted white chocolate to customize the flavors to your liking.

One more word to the wise before you start cooking: Shake those cans of coconut milk before opening to blend the thick coconut cream with the thinner watery milk for a more consistent, pourable texture.

Written by Kate Morin

This post is from NorthWestPharmacy.com

Source: Health Perch

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