What are Probiotic Foods and Do They Really Benefit Us

 Probiotic Foods and the Gut 

You can get the many benefits to fermentation from your diet by eating delicious foods such as yogurt, cultured vegetables, kefir, and miso. As you eat these fermented foods, you’re introducing friendly bacteria, commonly called probiotics into the digestive system of your body.

What they do in foods, they do in your gut – they easily repel the pathogenic bacteria, but not just that, they also help in breaking down nutrients for your body to absorb easily. 

Back to the original question though - What Probiotic foods really are and are these foods beneficial?

The conclusion has always be clear for me and countless studies. Probiotic foods CAN prove to be very beneficial to your body.

These foods are natural and traditional, providing you with the enzymes that your body needs to function properly.

So here are some great probiotic foods, their benefits, that are great for your gut.

1.    Kombucha-This is made by simply fermenting sweetened tea with yeast and blend of bacteria. After the fermentation process, the result is a carbonated drink that has probiotics, enzymes, acids and vitamins. This probiotic food can lessen joint pain, improved immune support and digestion as well as increased energy. This is also a perfect alternative to juice drinks and soda. (just be careful to select one that doesn’t have lots of numbers in the ingredients list).

2.    Kimchi-It is considered as a staple food in Korea. It is pickled cabbage with a small amount of spice. Just like the fermentation of Kombucha, the health properties of kimchi are almost the same.

3.    Miso-It is a Japanese seasoning that is made from fermented barley, rice or soybeans. This probiotic food is considered as the main ingredient in cooking miso soup. The best thing about this probiotic food is that it offers many health benefits. It can regulate your digestive system and at the same time lowers the risk of cancer and heart disease. 

4.    Yogurt-This is considered as the most popular probiotic food. It is a fermented dairy product with lactic acid and milk. This creamy and smooth treat is loaded with beneficial bacteria. It is highly recommended for those people who are suffering from yeast infection and for those who are taking antibiotics.

5.    Kefir-It is a fermented dairy product that is also known as heavy hitter. It is a drinkable yogurt with tart flavor. It is fully packed of essential nutrients such as magnesium, folate, calcium, vitamin B12 and probiotics.

6.    Tempeh-It is made from soybeans which has a cake-like evenness when it is bound together with a fungus. It is a well-known meat substitute for vegan people. It is packed with minerals, vitamins and proteins.

7.    Sourdough Bread- It is made from a starter that contains lactobacillus and yeast. Since the ingredients are carefully fermented, the level of healthy bacteria increase and your digestive tract enjoys its benefits. 

8.    Sauerkraut -Is finely cut raw cabbage that has been fermented by various lactic acid bacteria. It has a long shelf life and a distinctive sour flavour, both of which result from the lactic acid formed when the bacteria ferment the sugars in the cabbage leaves. It is a high source of Vitamin C & K, calcium, magnesium, fibre, iron and is low in calories.  It is a known probiotic which aids digestion

Though some people are still doubtful whether probiotic foods are good for their health, I have seen with many clients the benefits of a balanced microbiome (good & bad bacteria) has made on weight loss, bloating, gas, bowel movements, brain function, energy and many more.  

When our gut is in a healthier state, your body can then work through all the processes it needs too. 

So if you haven’t tried any probiotic foods before maybe now it time.

If your not sure about how to get started or you’d like to discuss your health further, book an appointment or a your complimentary 30 minute call so that we get your gut feeling good again. 

 

Best Snacks for Burnout and Adrenal Fatigue

The struggle is real people. The struggle of burnout and exhaustion and Adrenal fatigue is so real.  It’s so easy to slip into the burnout without really noticing until your body is screaming at you.

This is a condition where the adrenal glands, pituitary glands, and hypothalamus are functioning below their optimal levels. Usually resulting from emotional and chronic stress, this condition is more common than you think and can affect anyone.  

Symptoms varying from low levels of energy – insert exhaustion, increased weight, weak immune system, and inability to properly handle stressful scenarios, as well as cravings for sugary and salty foods. 

Those experiencing this burnout and adrenal fatigue also feel very weak; find it hard to concentrate on things and can even battle to string a sentence together; and become forgetful, easily confused, depressed, and stressed. They also have trouble sleeping at night, so they rely mostly on naps during the day.  

The good news is - yes there is good news, there are ways to overcome this condition and support your health. Eating healthy and well-balanced meals at least every 90 minutes to 2 hours can help you effectively recover your health. 

This amasing technique really works since frequent smaller meals keep blood sugar steady all throughout the day.  As long as glucose levels are not dropping, your adrenal glands don’t have to interfere. This gives your adrenal glands some rest, allowing you more energy to focus on restoring and healing yourself. 

 
burnout snacks.jpg
 

Snacks can do wonders for your burnout and can give you amasing results. Your meal should ideally contain a balance of sodium, potassium, and natural sugar from fruit. 

The perfect combination of plant-based snacks that promote ultimate adrenal health include the following: 

  • Celery, dates, and apple

  • Spinach, avocado, orange

  • Kale, lemon juice, and sweet potato

  • Lime juice, avocado, and cucumber

  • Romaine lettuce, dates, and banana

  • Celery, dried apricots, and coconut water

  • Banana, spinach, coconut water

  • Nuts, berries, and pear

  • Celery, figs, nuts and mango

  • Celery/carrot, hummus or tahini dip

  • Butter lettuce, coriander, and oranges

  • Tangerines, green leaf lettuce, and raspberries

These are just a few of the many healthy snack combinations for adrenal support that you can try and incorporate into your eating plan. 

Ok, I hear what you’re saying - I just want a piece of cake/chocolate/chips every now and again. And I say…..go for it - every now and again!

Treating Burnout and Fatigue with Healthy Snacks 

Eating plant-based snacks such as vegetables, low-glycemic fruits, and leafy greens as well as drinking lots of water, can help you overcome adrenal fatigue. 

Adding green, leafy foods like romaine lettuce, kale, and spinach plays a vital role in promoting an ideal balance both physically and emotionally. If you add more greens into your snacks, cravings for salty and sugary foods will be less. 

You will actually see lots of different things suggested for adrenal health, and the success of these depends on your commitment tom get results, your doctor and your wellness specialist.

To start though, you need to get rid of processed foods and sugars, alcohol, and caffeine.  Sugar is known to disrupt the insulin function of the body, resulting in problems with blood sugar that can affect your adrenals and kidneys. 

Stick to the healthiest snacks for burnout and adrenal fatigue and you’ll feel better and your health will recover more naturally. 

If any of this sounds like you or you’d like to discuss your health further, you can download my 3 ways to naturally get rid of Adrenal Fatigue booklet, book an appointment or your complimentary 30 minute call so that we get you feeling more of you again. 

9 Ways to have More Energy for the Modern and Busy Woman

 How much do you look forward to a Nana nap, every afternoon?  You’ve made it to 3pm, but your mind and body are screaming at you – No More!  I can’t do it! I just need to sit and maybe have a little sleep!

There is still so much to do, you can’t remember when you ate last because you’ve been caring for everyone else, but you’re not even hungry anyway, you’ve gone past it.  

Thank goodness, there’s some easy and affordable ways to shake off exhaustion and naturally increase your energy levels.  

So, skip those extra cups of coffee and try these 9 easy ways to boost your energy levels.

1.     Eating healthy – no brainer, I know, but making sure you have a balanced, varied diet will reduce weight, increased immunity and raise energy levels as your body will receive all the relevant vitamins and minerals it needs to stay healthy.  

Complex Carbs-or fibre as I like to call it.  Wholes grains, leafy and some starchy vegetables, oats, quinoa and brown rice.

Proteins– fish, chicken, legumes, nuts, eggs etc

Good Fats–know the difference between good and bad. Fat is not the enemy; we need it for production of Vitamins D and K as well as brain tissue and energy.  Avoid the synthetic products like canola, sunflower and vegetable oils, rice bran and margarine.

Vegetable and fruits- eat a rainbow.

2.     Get enough sleep -. to little can impact your mood, food choices, relationships as well as energy.  

Set up a routine: Go to bed and rise at the same time every day. Switch off technology an hour before bed. Meditate or read to slow down. Sleep in a cool, dark bedroom.

3.     Magnesium - increase your intake, especially if you’re having trouble relaxing and sleeping at night.  Magnesium is responsible for over 300 biochemical processes in the body, including the breakdown of glucose into energy.  Our RDI of magnesium is 300-400 milligrams per day and stress can deplete magnesium.  Add these foods to increase your levels:

Almonds, cashews, hazelnuts, pepitas, sunflower seeds. 
Whole grains, coconut, brown rice.
Avocado, prunes, green beans, cheese, apricots, parsley.
Fish, prawns, kelp.

4.     Avoid – you guessed it.  We need to avoid a few things that suck the energy out of us. So here they are:

Limit Caffeine and alcohol
Smoking
Sugar /processed foods
Soft drinks

5.     Stress – reduce it - Uh huh, right!!  I know we can’t get rid of daily stress but can manage how we deal with it, so it doesn’t rule our lives:

Go out for a walk.

Sleep well.

Take deep breaths– all the way to the belly.  

Smile– more often and laugh.  It will make you feel happy and reduce stress. 

Music– calm, loud, upbeat of slow. Find what works for you.

Heat– put some heat pads on your neck or shoulders to relax them or if you have time, take a nice warm shower or bath.

Massage– book one now.  You deserve it. You need it.  See if you can swap with a friend and look after each-other’s kids while you do this. You’ll be so thankful.

Grateful– being and feeling positive will reduce your stress.  It doesn’t have to be big things, sometimes just being grateful for the sun is enough.  

6.     Exercise – most people who exercise, benefit in more ways than staying fit.   The habit of exercising keeps your body and mind fit as well as boosting your energy levels.  Find what you love – walking, running, yoga, Qigong, swimming, cycling, hiking etc.

7.     Meditation – has such a positive effect on your attitude and quiets the mind.  It allows you to be in the moment and not feel anxious about the past or future.  

8.     Smoothie – add one of these to your day.  The extra nutrients that you pack into smoothie can boost your energy levels.  Make sure you include in each one:

Protein – oats, spinach, hemp, pumpkin seeds, nut butters, avocado, protein powder.

Fibre – psyllium husks, flax seeds, chia seeds, avocado.

Fruit – what-ever you feel like.

Something green – Spinach, basil, coriander, parsley, avocado, cucumber.

Healthy fats – coconut oil, avocado, almonds, nut butter, cocoa butter.

Liquid – water, ice, coconut water, milk of your choice.

Something special – Maca powder, hemp, goji berries, bee pollen, coconut oil.  

9.     Stay Hydrated – the earliest signs of dehydration is feeling exhausted and a lack of energy.  Make sure you’re drinking enough water.  I know you’ve heard this before but dehydration is still very common. At least 2 litres per day. If you can’t remember this one set an alarm in your phone – every two hours. 

These tips can help boost your energy levels and keep you happy and healthy. Incorporating these habits into your day can bring about consistent changes for good and stop the nana nap – unless you really just WANT one.

If you’re not sure about how to get your energy back or you’d like to discuss your health further, book your appointment or your complimentary 30 minute discovery call so that we get you feeling more of your old self again. If you feel your stress or exhaustion effecting the way you live, then have a book into my Adrenal Rescue Program to get you back