Category Archives for "Nutrition"

Building a Healthy Microbiome

We are so excited to bring our Start Smart series to the Nacogdoches Public Library! This will be a fun event to explore the “good bugs” and “bad bugs” with kids.   Gut health and the microbiome are complicated things to understand but we will be reading a fun children’s book, doing bug crafts, making healthy “good bug” snacks and having lots of fun!   Everyone is welcome!!

We will see you Wednesday, October 24th in the kids section of the Nacogdoches Public Library at 10:30 AM!

Kefir 101

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You may have heard about kefir and even seen it in the supermarket, but what is this food and how can it benefit you? You may be surprised to find how beneficial this fermented food is.

Kefir is similar to yogurt in that it’s a fermented dairy product. However, it does have some differences that cause it to stand out from yogurt. First, kefir is actually a drink and has a much thinner consistency than yogurt. Kefir also contains three times as much healthy bacteria as yogurt.

It’s made using a kefir starter that contains both bacteria and yeast. This combination helps the milk to ferment producing this delicious drink. It has a mild flavor and is slightly sweet and tangy at the same time.

Kefir can strengthen your teeth and bones because of its high calcium content. The fermentation process also makes it easier for your body to absorb the calcium in it. Kefir also contains a chemical called tryptophan which helps you to be more relaxed and helps to get a better night’s sleep.

Kefir is a high protein drink which can help you to add protein without adding a lot of fat or extra calories. Kefir is also a great source of vitamin B and phosphorous.

When you eat kefir you’re working to support healthy digestion. You’ll find that it can keep your bowels running smoothly and can keep you from feeling symptoms of lactose intolerance often related to dairy products.

You can purchase kefir produced commercially or you can make it at home using kefir grains or a kefir starter.  It only takes as long as 48 hours to make kefir once you get started. Some people also make kefir using water instead of dairy if they’re very sensitive to dairy or allergic to it.

When buying kefir, make sure that you get the plain product. Many kefir products have added sugars, flavorings, and other chemicals that reduce its healthy effect. If you don’t like the flavor of plain kefir, try adding it to a fruit smoothie.

You can also sweeten it yourself using natural sweeteners such as honey or maple syrup.  If you want to add flavor, adding vanilla or another type of natural extract can also be delicious without putting unnecessary chemicals in your body. Kefir is a delicious and nutritious fermented food to add to your diet.

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Digestive Enzymes and Gut Health

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Your body is designed to digest the food you eat; it creates hydrochloric acid along with various enzymes for just that purpose. So why might you consider taking them as a supplement?

Well if you seem to get gas no matter you eat, or you often suffer from heartburn or indigestion, or if constipation is an issue for you, it probably means that there is something not quite right with your enzyme production. In order to be able to absorb nutrients, your food has to be broken down microscopic particles. Anything that’s not totally broken down starts composting somewhere in your intestinal tract, leading to any number of problems.

But before you start taking pills, let’s look at how the digestive process works, or at least, how it’s supposed to.

Digestion actually starts before you ever pick up your fork. Ever notice that smelling something delicious can make your stomach growl? That’s your body realizing that food is on the way, and starting to pump out digestive juices to get ready for it.

And as woo woo as it may sound, it’s important to look at your food and appreciate it before you begin eating. Gratitude for the cook, the farmer, the grocery store, for the Creator, feeling thankful allows your digestion to work better.

Next, chew your food thoroughly. Yes, just like your Grandma probably told you when you were little. This obviously mechanical step also stimulates the production of saliva, which contains the first round of digestive enzymes.

Your stomach produces acid that begins breaking down proteins. This acid also signals your gall bladder to release bile, which begins breaking down fats into fatty acids your body can use.

After this mixture churns for awhile, your pancreas takes over. It neutralizes the stomach acid and releases enzymes that further break down the food.

If all has gone well, by the time it gets to your small intestine, macronutrients have been broken down into micronutrients, which can be absorbed into your bloodstream.

If not, well, that’s how you get those symptoms we talked about earlier.

All of the different digestive actions are necessary for the whole thing to work. Remove or inhibit one piece, and the rest of the process suffers.

There are a few diseases that affect enzyme production, but one of the biggest causes of enzyme deficiency is Leaky Gut Syndrome (LGS). This is ironic, because enzyme therapy is also crucial to heal leaky gut.

Depending on your situation, your healthcare practitioner may suggest the use of hydrochloric acid therapy, or other enzyme combinations. Proper use of supplemental enzymes can help to heal your body’s ability to once again create the enzymes it needs.

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But Whole Grains Are Supposed To Be Good For You

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For years, we’ve been taught that eating whole grain foods – from bread to pasta – is what’s best for building good health. And whole grain truly is better than the refined version of foods: more vitamins are retained, a lot more of the beneficial fiber is available. And many would say there is more flavor, as well.

But recently, it seems as though wheat has gone totally out of style. Everywhere you look, you see gluten free this or that.

And not just the gluten free aisle at the grocery store… Many restaurants now feature a no gluten section in their menus. Gluten free birthday parties for the kids, and gluten free snacks for soccer practice.

So what happened? How did we get from whole wheat to no wheat, and how did it happen so quickly?

Likely this move began a number of years back when it was discovered that there seems to be a connection between a child’s ADHD and their diet. And one of the villainous foods turned out to be wheat.

Typically this was a bit rough on both kids and parents, because it was so unusual not to be able to eat bread, or cake, or even that childhood staple, spaghetti. Having to eat differently can really set a kid apart, which is usually the last thing children want to happen. But gradually, this no- wheat requirement became better known, and much less a stigma. But knowledge spread slowly.

And then there was Paleo.

Ridiculed at first, eating like a caveman was touted as the perfect way to lose weight. You could eat red meat. And bacon. Don’t forget the bacon!

The business of weight loss is huge. More than 60 billion dollars spent in the U.S. in 2014 alone. That much money can make for some powerful momentum.

And the Paleo way of eating for weight loss really does work for most people. Especially when vegetables take up at least as much room on the plate as does that coveted meat.

Probably the biggest reason for its ability to help people take off those extra pounds is that sugar and most grains aren’t allowed on the diet.

Humans have likely been eating wheat in many forms for about 10,000 years, and will probably continue to do so. But I’ll wager that having the choice of eating wheat free won’t be going away any time soon.

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Tips for Making Kombucha Tea

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Kombucha tea has been around for about 2,000 years now. Chinese people refer to it as “the Immortal Health Elixir” because of the many health benefits it offers. Kombucha is made from sweetened tea; only it is fermented by a colony of bacteria and yeast.

The flavor of this tea is somewhat interesting. You’d be able to taste the original sweet tea flavor but the acidic, vinegar-like flavor definitely kicks in. It is available at most health food stores but if you are interested in making kombucha tea at home, read the tips below:

1. Some people prefer using low-grade teas as they end up tasting better than more expensive teas. Do not use teas containing oils (E.g. bergamot oils in Earl Grey) because they can harm your bacterial host: the kombucha fungi. The kombucha culture is a symbiotic culture of bacteria and yeast (SCOBY). Some of the best teas to use are echinacea, green, black, oolong, red, white and herbal tea.

2. If you are sensitive to caffeine, you can use decaffeinated tea. You can also try this trick: let your regular tea to steep in the cup of hot water for 60 seconds then discard the water. Use the teabags to make your kombucha tea. About 80{2576162dc87fac637fb05d96ed224a3a1f9916e34036ef411848967d76917bf7} to 90{2576162dc87fac637fb05d96ed224a3a1f9916e34036ef411848967d76917bf7} of the caffeine will be released by doing this method.

3. DO NOT wash your hands with an antibacterial soap before making kombucha tea. Doing so can destroy the good bacteria produced by the culture. Just wash your hands with hot water or use plain vinegar to wash your hands and the material you’ll be using. You may want to use non-latex gloves when touching the culture directly.

4. For kombucha tea, refined white sugar works great but you can also use organic evaporated cane juice. Raw sugars are not recommended because they are difficult for the SCOBY to digest. Do not use raw honey either; its anti-microbial properties can kill the culture.

5. Use a big mason jar or any wide-mouthed glass jar as your brewing container. Most people like using sun tea container. Stay away from plastic containers because they can leach into the kombucha. Metals are not good either because they can corrode or damage the SCOBY.

6. You don’t need to sterilize the jar. Just wash the container with dish soap, hot water and a little white vinegar or ACV. Don’t use bleach to clean your jars.

7. When adding culture to the tea, put the jar somewhere warm and dark. The temperature should be between 70F and 86F. Colder temperatures will make the culture grow slowly.
Kombucha tea is healthy for everyone in the family. Yes, even the kids can drink it! You can flavor the tea by adding strawberries, lemons, peaches, apple or pineapple. Wait for at least 12 to 24 hours for the flavors to come together before serving. Enjoy!

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6 Fermentation Myths Busted

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Fermented foods can help to improve your health and wellness. But there’s a lot of misinformation about these probiotic foods. Read on to learn the truth behind some of the myths and misconceptions.

Myth #1: Bacteria are bad for you

While it’s true that some bacteria are bad for your body and can cause illness, the majority of bacteria found in foods is beneficial for you. The fermentation process works to culture the good bacteria so that you get their benefits.

Probiotic fermented foods can improve your immune system, digestion, and reduce your risk of many diseases.

Myth #2: You must have a starter to ferment all foods

There are some fermented products such as sourdough bread or kombucha that do require a starter. But for fermenting vegetables you don’t need anything special to get started.

Myth #3: Fermented foods are spoiled or rotten

Fermented foods are foods broken down by bacteria and yeast. However, they’re not so broken down that they’re rotten and unhealthy. Typically when you ferment a food you add salt which stops the process before it goes too far.

Myth #4: There’s only one way to ferment a specific food

Many people worry about getting the fermenting process just right. But there’s more than one way to ferment just about any food. You may have learned how to do it one way from a friend only to find a relative does it differently. In the end, there can be more than one method that works.

Myth #5: Fermentation is just a food fad

Fermentation may seem popular these days and can be trendy. but it’s not a fad. This is a process that?s actually been used for thousands of years by people all over the world. It’s been used to create drinks, breads, dairy foods, and to preserve vegetables.

As we’re learning more and more about nutrition and food as medicine, fermentation has experienced popularity as a health choice.

And if you think about it, there are plenty of fermented foods that have been on the shelves in every supermarket for many years. This includes pickles, yogurt, kefir, sauerkraut, and sourdough bread. The idea of fermentation is nothing new.

Myth #6: I can just take supplements instead of eating fermented foods

It’s true that you can purchase probiotic supplements that will help your body. But the best way to add probiotics or any other nutrient to your body is through food. Naturally occurring fermentation produces cultures of bacteria that your body can use more readily.

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Probiotics Are Pro-Health

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You’ve probably been prescribed antibiotics throughout your life to fight infections. And you’ve definitely seen antibacterial soaps and detergents. That must mean all bacteria are bad, right?

The truth is that many bacteria are actually very good for the body. Antibiotics don’t just kill off bacteria that cause illness, they also get rid of the bacteria we need for good immunity and digestion. And as a result of killing off all the bacteria, we can actually experience a different set of diseases.

It’s critical that you have plenty of healthy bacteria in your body. One of the best ways to introduce these healthy bacteria is through probiotic foods. These are also called cultured foods or fermented foods.

Fermented foods are those that have been exposed to bacteria.  The bacteria are allowed to eat the sugars from the foods and grow. In turn, it helps to break down the nutrients in the food and make them easier to digest. At the same time eating these foods gives you a healthy dose of probiotics bacteria and enzymes.

While you can purchase probiotic supplements from just about any pharmacy or health food store, your body can use them much more readily when they come from sources of food.Probiotics can reduce your risk of yeast infections, cancer, arthritis, diabetes, obesity, colds, flu, chronic fatigue syndrome, and even heart disease.  It?s imperative that you find ways to add them to your

Probiotics can reduce your risk of yeast infections, cancer, arthritis, diabetes, obesity, colds, flu, chronic fatigue syndrome, and even heart disease. It’s imperative that you find ways to add them to your diet, and it’s a lot easier than you might think.

Foods that contain probiotics include yogurt, pickles, sauerkraut, and kefir. These are products you’ve probably seen in your grocery store and even consumed on your own.  You can also find probiotics in foods that are a little more obscure such as kimchi, miso, and kombucha. These are foods that are enjoyed around the world but are less commonly known in the west.

However, as the health benefits of probiotics become more evident these foods have been afforded a place of honor.  If you take a trip to your local health foods store you’ll no doubt see many of them available on the shelves.

In addition to purchasing them commercially, you can also make many of them at home.  However, you?ll need starters to help get the cultures developing. Eating probiotic foods is a great step toward improving your wellness and reducing your risk of disease.

So there you have it! There are some bacteria that can cause damage to you, many bacteria are necessary for you to enjoy good health.

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About Organic Foods

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The Honest-to-Goodness Truth About Organic Foods

Organic foods are becoming more and more popular these days as people are increasingly becoming more health-conscious. After all, what could be safer and more natural than organic foods? Researchers say that organic foods are more healthful because they are free from chemical pesticides. However, there are some who argue that organic foods are just like any other types of foods and that eating them won’t make any difference at all. So what’s the real score?

Why Organic Foods are Good

Organic foods offer benefits that nobody can refute. Farmers who grow organic fruits and vegetables steer clear of harsh and possibly toxic chemicals. Instead, they find other ways to control weeds, insects, and diseases. They use natural fertilizers rather than synthetic chemical fertilizers.

As for organic meats, there’s a whole lot of difference there, too. For instance, it is common for farmers who raise livestock for food to inject these animals with hormones, antibiotics, and other types of medication to make them grow faster and larger. This is a no-no for organic farmers. Instead, they feed their animals organic foods, allow them to roam freely, and take measures to prevent their livestock from getting sick. Overall, organic farming is better for the animals, the environment, and you.

The Trouble with Organic Foods

Just like anything, organic foods have their disadvantages. Price is the first thing that would come to mind. Organic foods are more expensive because the costs to produce them are high. The consumer bears the production costs. If you are living on a tight budget, you may want to pass up buying organic produce.

Organic foods are not easy to find. While many grocery stores now carry organic foods, quite a number of them, especially those located in smaller cities, have very limited choices. You may have to look for a specialty store to buy what you want.

Other Things to Consider When Buying Organic Foods

You must keep in mind that not all organic foods are created equal. The USDA follows certain guidelines when certifying organic foods. Interestingly, when you buy food that is labeled “organic,” it doesn’t necessarily mean that all of the ingredients in the product are organic. For USDA to certify a food product as organic, at least 95 percent of the ingredients should be organic. Products that are 70 percent organic are not labeled with the USDA seal. Instead, they are marked “made with organic ingredients.”

When you’re at the grocery store trying to decide whether to go organic or not, remember a few things. Studies have not conclusively shown that organic foods are more nutritious than other types of foods. The USDA certifies organic food products but does not say that they are safer or more nutritious. Also, organic foods may look different from their non-organic counterparts. That’s because no wax or preservatives have been used to improve their appearance and prolong their shelf lives. They spoil faster, too.

While the USDA doesn’t vouch for the safety and the nutritional benefits of organic foods, it is quite obvious that the risk of ingesting harmful chemicals from fertilizers and pesticides is virtually zero with organic food products. When it comes to safety, money should be your secondary concern. Then it wouldn’t be difficult to decide whether you should go organic or not.

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Healthy Breakfast Ideas Your Kids Will Love

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Kids are picky eaters; there’s no getting around it. While it’s so tempting to go for an easy fix and just give them a bowl of Fruity Pebbles every morning, you have to realize that this is not healthy for your child. Cereals are highly processed and they are almost 100{2576162dc87fac637fb05d96ed224a3a1f9916e34036ef411848967d76917bf7} refined carbohydrates. Cooking breakfast for your kids doesn’t have to be a production number each time. In fact, you can whip up a healthy meal in as little as 10 minutes!

Check out these healthy breakfast ideas below that your kids will go crazy about:

Ham and Egg Panini

Ingredients

Cooked ham (you can use any kind of ham like turkey, prosciutto, smoked or farmer’s ham), 1 large egg, salt and pepper, 2 slices of wheat or multigrain bread and a slice of low-fat cheddar or Swiss cheese.

Directions

1. beat the egg in a small ball and add a dash of salt and pepper

2. put a few drops of olive oil into your nonstick skillet, pour in the egg and scramble until fluffy.

3. transfer the cooked egg to the sliced bread then top it with ham and cheese

4. put the other slice of bread on top and then grill it in a Panini press for 2 to 6 minutes depending how brown you want the bread to be. If you don’t have a Panini press, you can just grill the sandwich on your skillet.

Homemade Granola Bars

Ingredients

1 1/2 cups rolled oats, 1 cup dates, 1/4 cup honey, 1/4 cup almond or sunflower seed butter,  1 cup chopped roasted almonds (unsalted) and 1/2 cup of dried cranberries.

Directions

1. put the dates in your food processor and process until it forms a dough-like consistency

2.pour the honey and almond or sunflower seed butter into a small saucepan and warm over low heat until well-combined.

3. combine the oats, almonds, dates and cranberries in a bowl and then pour in the honey and nut butter mixture

4. mix everything together and press the mixture into a 8×8 baking dish lined with parchment paper

5. cover the pan with a plastic wrap and allow everything to set in the fridge for 20 minutes before chopping the bars.

*This is a great make-ahead recipe that the kids can eat as a snack.

Breakfast Parfait

Ingredients

3/4 cup low-fat plain yogurt, 1 cup blueberries or any fruit that your kid likes and 2 teaspoons wheat germ.

Directions

place yogurt in an ice cream/dessert dish and top it with fruits and wheat germ. That’s it! It couldn’t be easier than that.

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7 Health Benefits of Yogurt

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If you love the flavor of yogurt, you’ll be happy to know that it also provides many health benefits for your body. Yogurt is a fermented food that’s made by combining milk with healthy bacteria.

Better Immunity  

One of the greatest benefits of eating yogurt is an improved immune system. If you struggle with catching coughs and colds you’ll find that adding yogurt to your daily routine allows you to have better health.

Calcium Absorption

If you eat dairy products in order to increase your calcium intake, eating yogurt will actually allow your body to absorb more of the calcium. That’s because it provides you with the enzymes you need to digest it.  You can actually absorb more calcium by eating yogurt than you can by drinking milk.

Fewer Yeast Infections

The healthy bacteria in yogurt help to fight excess yeast in your body. This can reduce the number of yeast infections you experience. For women who are prone to vaginal infection eating yogurt daily can get relief.

Digestive Regularity

Eating yogurt provides your body with healthy bacteria that work to keep digestion regular. It can help you to have fewer problems with both constipation and diarrhea.

Food Allergies

Some research suggests that by eating more yogurt with bacteria you can reduce your risk of problems from food allergies. You can both prevent problems and possibly treat food allergies with this approach.

Asthma Prevention

There is evidence that consuming the healthy bacteria found in yogurt will help your lung tissue stay healthier. Specifically, it can stimulate the production of interleukin cells which decreases your risk of asthma inflammation.

Reducing Inflammation  

Many of the diseases people experience are related to inflammation including diabetes, Crohn’s disease, cancer, and chronic fatigue syndrome.

Yogurt’s probiotic bacteria can help to reduce inflammation in the body and reduce your risk of these illnesses or reduce their effects. Weight gain is also related to inflammation and by eating yogurt you can support weight loss efforts in a natural way.

There are many different types of yogurt. Some are dairy while others are nondairy. You may also notice that there’s a difference between regular yogurt and Greek yogurt. In the end, all of these yogurts have the same benefits as long as they contain healthy, live bacteria cultures.

Greek yogurt is simply dairy yogurt that has been strained. If you have problems digesting dairy you can consider coconut milk yogurt or soy yogurt.  In addition, it’s also best to look for organic products that are free from toxins.

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