Probiotics May Reduce The Risk of Common Cold

Daily consumption of a fermented milk drink with Lactobacillus casei strain Shirota could help the risk of upper respiratory tract infections (URTIs).

In Summary - What you need to know:

» A small study involving stressed office workers found that a daily probiotic drink containing milk fermented with the L. casei strain Shirota significantly reduced the risk of upper respiratory tract infections and the common cold.
» The probiotic drink seemed to help ward off colds by acting on both the immune system and the stress hormones – and say the researchers, the two are linked, which is why stress can make one more susceptible to colds.
» The researchers suggest that probiotics should be considered a useful approach to maintaining respiratory health.

Further Details of the Study:

The study reports that, after 12 weeks, the incidence of the URTIs in the probiotic group was more than half the rate observed in the control group.

Writing in the current issue of the European Journal of Nutrition the scientists noted that probiotic consumption was associated with improvements in both immunological parameters and stress markers in the healthy middle-aged office workers who took part in the study.

Improving Health, Saving Money

“The present study demonstrated the efficacy of probiotics in typical desk workers,” they wrote. “In general, such employees work under pressure and stress every day, which might be a risk factor for lowered immune defenses. Daily consumption of certain probiotics at higher doses may prevent disturbances in immune function resulting from stressful events in daily life.”
The cost savings could be significant,.with data from the US Centers for Disease Control and Prevention indicating that 22 million school days and 20 million workdays in adults are lost annually due to the common cold in the USA alone. In addition, the economic impact of colds in the US is estimated to be about $40 billion every year.

Keeping The Airways Clear

The Japanese researchers recruited 96 male office workers aged between 30 and 49 to participate in their randomised controlled trial. During winter, the men were randomly assigned to receive fermented milk with probiotics (L. casei strain Shirota at a daily dose of 100 billion viable cells) or a control milk for 12 weeks.

Results showed that the incidence of URTIs during the 12-week intervention period was 22% in the probiotic group, compared to 53% in the control group. In addition, the incidence of the common cold in the probiotic group was 18% versus 45% in the control group.

Men in the probiotic group also had a significantly higher URTI-free rate than men in the control group, said the Yakult scientists.

“The cumulative number of URTI episodes and cumulative days with URTI symptoms per person was lower in the [probiotic] group, and the duration per episode was shorter,” added the Scientists from the Yakult Central Institute

Mediating Immunity and Stress

The probiotics may work by modulating the immune system as well as a potential effect on the stress marker cortisol. The data indicated that, after six weeks of control milk consumption, the activity of NK cells decrease, while salivary levels of cortisol increased, but these changes did not occur in the probiotic group.
“NK cells play a very important role in the prevention of viral infections, including URTIs,” explained the scientists.
“Future studies should focus on nervous system-related actions of probiotics as well as their direct immune modulatory activities to obtain a better understanding of the precise mechanisms of preventing viral infections via probiotics,” they wrote.

Previous studies have shown that the same probiotic drink (known as Yakult) given to medical students during the run-up to nationwide medical school examinations, reduced stomach upsets due to stress among the students.

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How Exercise Is An Anti-Inflammatory

It’s well known that regular physical activity has health benefits, including weight control, strengthening the heart, bones and muscles and reducing the risk of certain diseases. Now, according to new research we can add inflammation control to the list.

The findings, by Scientists at University of California San Diego School of Medicine, have encouraging implications for chronic diseases like arthritis, fibromyalgia and for more pervasive conditions, such as obesity.

In the study, published in Brain, Behavior and Immunity, 47 participants walked on a treadmill at an intensity level that was adjusted based on their fitness level.

Blood was collected before and immediately after the 20 minute exercise challenge. Results showed that a short session of moderate exercise can stimulate the immune system, producing an anti-inflammatory cellular response.

“Our study found one session of about 20 minutes of moderate treadmill exercise resulted in a 5% decrease in the number of stimulated immune cells producing TNF,” said senior author Suzi Hong, PhD, in the Department of Psychiatry and the Department of Family Medicine and Public Health at UC San Diego School of Medicine.

What’s happening?

Inflammation is a vital part of the body’s immune response. It is the body’s attempt to heal itself after an injury; defend itself against foreign invaders, such as viruses and bacteria; and repair damaged tissue. However, chronic inflammation can lead to serious health issues associated with diabetes, celiac disease, obesity and other conditions.
The brain and sympathetic nervous system – a pathway that serves to accelerate heart rate and raise blood pressure, among other things – are activated during exercise to enable the body to carry out work.
Hormones, such as epinephrine and norepinephrine, are released into the blood stream and trigger adrenergic receptors, which immune cells possess.
This activation process during exercise produces immunological responses, which include the production of many cytokines, or proteins, one of which is TNF (tumour necrosis factor) – a key regulator of local and systemic inflammation that also helps boost immune responses.
“Knowing what sets regulatory mechanisms of inflammatory proteins in motion may contribute to developing new therapies for the overwhelming number of individuals with chronic inflammatory conditions, including nearly 25 million Americans who suffer from autoimmune diseases.”

A step forward

“Our study shows a workout session doesn’t actually have to be intense to have anti-inflammatory effects. Twenty minutes to half-an-hour of moderate exercise, including fast walking, appears to be sufficient,” said Hong.

“Feeling like a workout needs to be at a peak exertion level for a long duration can intimidate those who suffer from chronic inflammatory diseases and could greatly benefit from physical activity.”

“Each time we exercise, we are truly doing something good for our body on many levels, including at the immune cell level,” said Hong “…knowing that exercise can act as an anti-inflammatory is an exciting step forward in possibilities,” said Hong.

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Tired of the Ups and Downs of Yo-Yo Dieting?

'Coaching' sessions seemed to help keep the weight from coming back, study found.

MONDAY, Feb. 20, 2017 (HealthDay News) -- Anyone who has been on a diet knows the real challenge comes later, when you've got to fight tooth and nail to keep from regaining the lost weight.

Now, a new trial finds that regular "diet coaching" may help keep the weight off.

People were more likely to maintain successful weight loss if they took part in a series of post-diet coaching sessions conducted mostly by phone, said study author Corrine Voils. She is scientific director of the Wisconsin Surgical Outcomes Research Program at the University of Wisconsin.
Dieters who received coaching had only regained about a pound and half, on average, a year after their initial weight loss, Voils said. Successful dieters who received no follow-up coaching regained about 5 pounds.

Typically, most people tend to regain weight at a rate of about 2 to 4 pounds a year, the study authors said in background notes.

"The program did slow the rate of regain over that period," Voils said.

Previous research has shown that people who are taught specific behavioral skills can better maintain weight loss, Voils said.

For this study, Voils and her colleagues combined several of those skills and regularly reinforced them with successful dieters during a 42-week period.

The participants were 222 patients at VA clinics in North Carolina who lost an average of 16 pounds as part of a structured weight-loss program.

Following their weight loss, these folks were randomly assigned to receive regular coaching from dietitians or were left to their own devices.

The coaching included a few group visits at first, but quickly transitioned into regular phone calls, Voils said.

"We started out with biweekly contacts, and then decreased to monthly and then to every two months," she said.

The coaching hit on four major themes for weight-loss maintenance, Voils said.

The first involved weighing oneself regularly to identify any sudden weight gain. Patients were told to react if they noticed that they'd put back on 3 pounds.

"Once you regain 3 pounds, this means that you're on a trajectory to regain weight. You need to go back to your weight-loss effort," Voils said. "It's easier to recuperate from a small slip than it is from a 20-pound slip."

Participants also were encouraged to:

• Plan for situations where they might slip into old eating habits, such as holidays, travel, parties or church buffets.
• Ask a friend or family member to help them maintain healthy habits that would keep weight off.
• Make a list of the personal benefits from weight loss they'd experienced, as a way to keep them motivated.

Many weight-loss programs feature one or more of these strategies, but they are rarely combined and usually are emphasized during the initial weight-loss period, not as a part of long-term maintenance, Voils said.

After 42 weeks, patients were left alone for 14 weeks and then weighed again to see whether they'd experienced any weight gain.

Voils said the program was low-cost -- about $276 per participant for 56 weeks -- which makes it a fairly inexpensive way to help people stay healthy and fit following a weight-loss program.
"There could be a distinct phase after initial weight loss where this could benefit," Voils said. "There's accountability by somebody calling you regularly."

Dr. Donald Hensrud, editor of "The Mayo Clinic Diet," said the study "demonstrates that some follow-up in this period through telephone calls could be beneficial."

Hensrud also directs the Mayo Clinic Healthy Living Program, a wellness program that offers six months to a year of follow-up from coaches.

"We haven't done a research study like this, but we designed it [the program] for similar reasons," Hensrud said. "We think that staying in touch with people during this so-called maintenance phase is important. People respond to it."

Voils couldn't say whether people who've lost weight would require such coaching for the rest of their lives, to prevent regaining those pounds.

"I would love to do that next study to figure that out," she said.

The study was funded by the U.S. Department of Veterans Affairs, and the results were published Feb. 21 in the Annals of Internal Medicine.

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Proven Tummy Slimming Secrets for Women

Women everywhere are wondering how they can have tighter, leaner and meaner abs.

Whether you’ve had babies, or just want to shed some of that winter weight; there are many exercises out there that provide you with the all over good looks you want, and the flat belly secrets to getting you on track to bikini wearing days ahead. Here are some of the best-kept tummy slimming secrets on the market for women everywhere that want to learn more.

You cannot expect to have a flatter stomach just by not eating anything anymore. Just like you cannot expect a flat stomach by doing thousands of crunches every night. You have to have a healthy balance or rhythm between eating healthy and exercising so you can have a balance that works with one another. Of course, knowing what to eat and knowing what exercises to do is another story.

Posture Means a Lot More Than You Think

Having great posture gives the illusion that you’re taller and slimmer than you are. It can also help you work on those abs in no time. With the help of these exercises and practising working on your posture, you’re able to have a stronger, leaner six pack in no time. Always sit and stand up straight and start seeing the results soon!

Remove Stress in Your Life

Stress can cause unnecessary bloating and digestive issues, as well as a wide assortment of other problems along the way. If you can beat the stress that is in your life, you can overcome other obstacles and ensure that you get on the right eating and exercise plan. When you have a brighter outlook on life, you can achieve more, even that flat belly.

Go With Oatmeal

Oatmeal has a lot of fibre in it that helps to beat bloating. Whether you have abs or not, having less bloat can help you better work on the muscles, so the abs can actually show. Not just oatmeal has fibre, though, there are a number of other foods rich in fibre, including supplements that provide the ideal amount that you may need each day to combat the effects of bloating that come about, and is a common problem for women.


Hydrate Every Day

One of the essential slimming secrets is drinking water throughout the day helps the body detox, get rid of toxins and hydrate fully. Wonderful things can be done when enough water is in the system. Drinking a glass or two of water in the morning after you wake up can help you feel refreshed, while also helping flush anything out of the body. You will see slimming results and also your skin will look more radiant and healthier.

Having a slimmer, toner body, in general, is a goal that everyone has. It is up to you, though, to get out there and get it. You need to see the results that you want, and you have to be the one to achieve them. When you learn proven tummy slimming secrets and you put your mind to it and do the right moves, reduce the amount of stress in your life, and have the right vitamins and minerals on a daily basis; you can have a slimmer belly and be ready for bathing suit season that is coming up!

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Alphabetic Guide to SUPERFOODS - Chia Seeds

Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol. 


HDL is the "good" cholesterol that protects against heart attack and stroke.  Chia seeds are also rich in antioxidants, and they provide fibre, iron, and calcium.

Health Benefits of Chia Seed
The chia seed is very healthy, and it is quickly becoming a very popular health food. What makes this seed such a healthy addition to the daily diet? Could the Chia Seed by healthier than the Flax Seed? With the popularity of Flax Seed Oil, and the sales of all Flax products soaring in health food stores, the flax market has some new competition. Look out flax! There is a new seed in town . . . Chia seed.

Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.

Plant-based foods have been shown to support a healthy complexion, increased energy, and overall lower weight.

Chia and the Power of Fibre
The Food and Nutrition Board of the National Institute of Medicine suggest that men under the age of 50 years should consume 38 grams of fibre per day and women under the age of 50 years should consume 25 grams per day.
For adults over 50 years of age, the recommendation for men is 30 grams per day, and for women, it is 21 grams per day. Most people consume less than half of that recommendation.
The easiest way to increase fibre intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fibre, almost half the daily recommendation for a woman over 50 years.


Weight Loss
Foods that are high in fibre help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fibre diet have been shown to help with weight loss.
Aside from chia seeds' fibre content, their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss.
However, evidence is scant. A review, published in the Journal of Obesity, concludes that "there is limited data to suggest the use of chia seeds for weight loss."
Another study, published in Nutrition Research, concludes that, in overweight adults, chia seeds have "no influence on body mass or composition, or various disease risk factor.

Treating Diverticulosis
High-fibre diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.
Eating a healthful, fibre-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon.
The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fibre diet.

Cardiovascular Disease and Cholesterol
Increased fibre intake has been shown to lower blood pressure and cholesterol levels.
A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fibre intake reduced LDL, or "bad" cholesterol, as well as total cholesterol.
Recent studies have shown that dietary fibre may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Diabetes
High-fibre diets are associated with a lower risk of developing diabetes. Eating high-fibre meals helps to keep blood sugar stable.
Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fibre for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

Digestion and Detox
A diet with adequate fibre prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.

Omega-3s to Fight Heart Disease
Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death.
Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.
The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.

How to Incorporate More Chia Seeds Into Your Diet

Chia seeds are relatively easy to find in any major grocery store. They are black in color and they have a mild, nutty flavor.
Raw, they can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.
In vegan baking, they can replace eggs. To use them as an egg substitute in baking, try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes. A gel will form that can be used instead of eggs in baking.


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Antioxidants - An Overview (featuring a Q&A with a Nutritionist)

What are antioxidants?

Antioxidants protect the body from damage caused by harmful molecules called free radicals. Many experts believe this damage is a factor in the development of blood vessel disease (atherosclerosis), cancer, and other conditions.

You are exposed to free radicals:

• Through by-products of normal processes that take place in your body (such as the burning of sugars for energy and the release of digestive enzymes to break down food).
• When the body breaks down certain medicines.
• Through pollutants.

Antioxidants include some vitamins (such as vitamins C and E), some minerals (such as selenium), and flavonoids, which are found in plants. The best sources of antioxidants are fruits and vegetables. You can find flavonoids in fruits, red wine, and teas. You can also buy antioxidant supplements. It is best to obtain antioxidants from a healthy diet.

What are antioxidants used for?

Antioxidants may play a role in the management or prevention of some medical conditions, such as some cancers, macular degeneration, Alzheimer's disease, and some arthritis-related conditions.

Are antioxidants safe?

Until more studies are done, it is best to get your antioxidants from a diet rich in fruits and vegetables rather than from supplements. Taking supplements in high doses can be harmful. No single antioxidant alone can protect the body. Most people should eat 7 to 10 servings of fruits and vegetables each day.

The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements in the same way it regulates medicines. A dietary supplement can be sold with limited or no research on how well it works.

Always tell your doctor if you are using a dietary supplement or if you are thinking about combining a dietary supplement with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on a dietary supplement. This is especially important for women who are pregnant or breastfeeding.

All About Antioxidants: Ask the Nutritionist

WebMD Chief Medical Editor, Michael Smith, MD, answers your questions about antioxidants and nutrition.

Question:

What are free radicals? What kind of damage can they do to your body?

Answer:

"Free radicals" are unstable atoms, or molecules, in your body. They are missing important components that would make them more stable. So they rob other cells of those components to meet their needs. This causes injury to previously healthy cells. Over time, this damage can lead to diseases such as cancer, heart disease, or Alzheimer’s disease.
Your body produces free radicals through its normal processes. Your body also contains antioxidant molecules, which deactivate harmful free radicals. But things like cigarette smoking, pollution, and excessive alcohol consumption can create so many free radicals that your body has a hard time defusing them on its own.

Question:

In terms of antioxidants, what makes something a "super food"?

Answer:

The term "super food" is not an official designation. It's commonly used to describe foods that may help prevent or even treat certain medical conditions. Any food that is packed with healthy nutrients can be considered a super food. Examples include blueberries with healthy antioxidants, salmon that contains omega-3 fatty acids, beans that provide you fiber, and milk as one of the best sources of calcium.

Question:

I am a 30-year-old woman. Right now, I take 400mg daily of vitamin E for my skin. Is this dosage too high for a woman my age?

Answer:

The upper limit for vitamin E in an adult is 1000 mg a day. This means more than that could increase the chance of side effects. You’re well under that amount.

Question:

Could taking a 750 mg tablet of L-Carnitine every day have any negative effects on my health?

Answer:

Medical studies on L-Carnitine have used doses higher than that on their subjects, so you should be just fine. However, side effects are always possible. These include nausea, vomiting, stomach cramps, heartburn, and diarrhea.

Question:

What is the best type of calcium supplement for women to take?

Answer:

There are two main types of calcium in supplements. Both work just fine. You may hear that calcium carbonate has more “elemental calcium” than calcium citrate. But all you need to pay attention to is the amount of calcium on the supplement's label.
You should take calcium carbonate with food. You can take calcium citrate with or without food. If you have constipation from calcium supplements, opting for calcium citrate may help, as it’s less likely to cause stomach problems.
Don’t take more than 500 mg of calcium at one time because your body can’t effectively absorb more than that. For example, if your doctor told you to take 1000 mg a day, take 500 mg in the morning and 500 mg at night.

Question:

Is there a correlation between taking multivitamins and experiencing an improvement in your sense of smell and taste?

Answer:

Multivitamins have many nutritional benefits. But there is no medical evidence to suggest that taking them can help improve your sense of smell or taste.

Question:

What are OPC antioxidants? How are they beneficial to my health?

Answer:

OPCs, short for "oligomeric proanthocyanidins", are in the flavonoid class. Flavonoids are antioxidants found naturally in plants. They help make blueberries blue, cherries red, and blackberries black.
Some studies show that OPCs can help keep your heart healthy. If you see a black food, it’s likely to be a good source of OPCs; black sesame seeds, black beans, black rice, or black quinoa for example. (Not all black foods have OPCs, like black pasta that gets its color from squid ink.) Grape seed extract, often sold in supplement form, is also rich in OPCs.

Question:

Can genistein supplements really help relieve my hot flashes and other menopause symptoms?

Answer:

Possibly. Some research suggests that genistein may help relieve hot flashes and other menopause symptoms, such as mood changes and anxiety. Other studies found no benefit. Genistein can interact with certain medicines, so check with your doctor or pharmacist before trying it.

Question:

Is it necessary to focus on consuming antioxidants when my body already makes them? If so, why?

Answer:

Absolutely! Antioxidants help neutralize free radicals in your body that can damage your cells and lead to disease. Your body creates its own antioxidants. But most people are exposed to elements in the environment that increase free radical production. This is why maintaining a diet rich in antioxidants is beneficial. Plus, foods that are rich in antioxidants -- fruits and vegetables -- have many other health benefits.

Question:

I'm a 52-year-old man. How much red wine should I drink a day to benefit from the antioxidants it contains?

Answer:

I don't recommend drinking red wine for the purpose of getting antioxidants. There are other ways to pack your diet with antioxidants, like with fruit and vegetables. However, red wine can be part of your antioxidant plan. As a man, you should limit your wine intake to no more than two 5 oz. glasses a day. Drinking more than that could offset any health benefits and actually increase your risk for certain diseases.
Red wine has been linked to a lower risk of heart disease and some cancers. It is rich in an antioxidant called resveratrol, which is also found in red grapes, grape juice, peanuts, and mulberries.

Question:

What's the best way to cook vegetables so that they retain the healthy vitamins I need?

Answer:

Steaming your vegetables is the best way to preserve the nutrients in them. Limiting the amount of time you cook them also helps. This is true for boiling as well, since more nutrients can leach out into the water. It's nice to know that with soups and stews, this doesn’t matter. You’ll consume the nutrients in whatever broth or liquid you've cook those veggies in.

Question:

Are gummy vitamins as healthy as other kinds of vitamins?

Answer:

Gummy vitamins are just as nutritious as regular vitamins. The amount of vitamins and minerals listed on the label is more important than the form they actually come in.
Even though gummy vitamins may be tasty, don't take more than recommended. You can take too many vitamins. Also, gummy vitamins often stick to your teeth. So if your gummies are not sugar free, this could cause tooth decay and enamel erosion.

Question:

I am 32 years old and going through menopause. I also have osteoporosis. What kinds of vitamins should I be taking?

Answer:

Make sure you’re getting plenty of calcium and vitamin D. These nutrients are critical for maintaining strong bones, especially since you’re apparently going through menopause at a young age.
Aim for 1000 mg of calcium a day. The best sources are dairy, such as low-fat or fat-free milk and yogurt. Soy milk and almond milk are also great sources. If you don't think you’re getting enough calcium, add a calcium supplement to your daily routine.
Vitamin D can be tough to get from your diet, but it is critical for calcium absorption. You need 600 IUs of vitamin D a day. The best sources are fatty fish, such as salmon and tuna. Milk and orange juice are often fortified with vitamin D. If you don’t think you’re getting enough, include a supplement. You can often find calcium and vitamin D combined in one supplement.

Question:

I accidentally doubled up on my multivitamin and prenatal vitamins. Now I'm not feeling well. Should I be concerned?

Answer:

Taking too many vitamins at once can sometimes cause an upset stomach. But doubling up on your vitamins for just one day won’t be a problem. Your body will quickly get rid of the excess. Some vitamins can build up in the body, but that won't happen from taking double the amount on just one occasion.

Question:

Should I jump into a strictly vegan diet from the typical American diet, or should I transition gradually? Will my body know how to adapt immediately?

Answer:

Your body will adjust. There are no risks with becoming vegan overnight.
It can be tougher to get certain nutrients when you are vegan, such as protein, iron, and calcium. Also, make sure to get plenty of vitamin B12, since that generally comes from animal products. Some soy-based beverages, breakfast cereals, and veggie “meats” are often fortified with B12.

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Mindful Eating

The day is flying by. You’re running from meeting to meeting and need to refuel. Perhaps you choose your meal poorly -- and regret it later. But have you ever scarfed down a perfectly delicious meal without appreciating it? Mindful eating -- chewing slowly and savoring the smell, taste and sensation of food -- helps us achieve wellbeing and "brings to the surface the rich abundance of life available to us in every moment," writes Lilian Cheung, director of health promotion and communication at the Harvard School of Public Health and coauthor (with Thich Nhat Hanh) of Savor: Mindful Eating, Mindful Life.

Everyone has reasons for not eating mindfully, though. Reasons like:

But... I only have 15 minutes to eat. "When we eat mindfully and with awareness, we choose foods that we not only like, but those that are also good for our health and wellbeing," says Cheung. In other words, savoring your food is well worth the few extra minutes -- and you can do it no matter how much time you have.

But... I’m starving! Hunger pangs can be relentless. For that reason, Cheung advises that people center themselves with a few deep breaths before eating. "Eat slowly," she says, "so that you really enjoy it and get the food connection." (Eating slowly will help you eat less, too: It takes 20 minutes for your brain to realize you're full.)

But... when I'm craving something, I can't control myself. Ah, the mindless potato-chip binge... "We're beginning to learn more from neuroscience that eating the 'wrong' foods -- i.e., foods that are high in sugars and fats -- may overpower the pleasure centers in the brain, causing us to eat more and more despite the fact that we're full," says Cheung. Mindful eating helps us consider the impact of our food choices before we make them.

But... I can't unplug when I eat, because of work. "Mindful eating encourages us to eat with other people, instead of eating alone with the TV and our smartphones," says Cheung. Doing that allows us to be fully present with one another and gives us a better sense of one another’s state of being. When it comes to colleagues, a shared meal may take us further than a fast email reply.

But... mealtimes are chaotic in my house. "By being fully immersed in the present moment, eating slowly, and engaging all our senses, we get more pleasure from the sight, form, texture, sound, and aroma, as well as the taste of the food that we're eating," notes Cheung. Be the oasis of calm at your table. Model mindful eating for your children. Just because everyone else is scarfing their food down doesn’t mean you have to.

But... I like to eat dinner in front of the TV. It’s impossible to fully immerse oneself in a dining experience when you're watching TV. Sitting at the table, however, can set the stage for a mindful meal -- so make your dining space a supportive one, says Cheung. Attractive placemats and a single flower on the table can subtly transform the environment. "Every human society is known to value eating together as socially and emotionally important," says Rachel Marie Stone, author of Eat with Joy: Redeeming God’s Gift of Food. "When we eat together with others, we acknowledge our bodily needs and also establish some sort of community -- communion! -- with them."
Adds Cheung, "Eating mindfully not only nourishes both our bodies and our minds, it also helps us to feel grateful and compassionate."

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By Christine A. Scheller

Inspiring Stories: Life Lessons with Mo Farah

Mo Farah, British distance running champion, discussed the highs of double-gold medal success, the importance of family and his love of a good cheeseburger in the July 2013 issue of Healthy. 

What’s your favourite expression?

It has to be ‘go hard or go home’. That was certainly relevant when I was at the Olympics, and that mentality would have been true for 99 per cent of the competitors. Either give it absolutely everything you have in the tank, or get the hell out of there!

What’s your health mantra?
It’s not as brutal as some athletes – it’s ‘eat normally, but healthily’. People get hung up on diet, but an athlete will always be able to burn off whatever is necessary. Even on an amateur level, staying in shape is as much about exercising as it is eating, so it’s all about finding that balance.

What makes you happy?
My family. When they’re happy, I’m happy. There is nothing else I care about, not even medals. And being healthy is a big thing as well. You cannot put a price on that feeling you get when you have just had a good run or a decent workout. Similarly, when you ignore the chocolate and eat fruit instead. Being happy is about being healthy and ensuring that those around you are content. I think we’re pretty simple creatures like that.

Mo Farah: "If you work hard, you get rewarded"

What is your first memory?
That would be playing football when I was three. As a lad, I always wanted to grow up to play for Arsenal. Failed!

Who do you most admire and why?
Paula Radcliffe has been the biggest inspiration for me. It’s really surprising how many athletes also share an admiration for her and what she achieved. Also, she has offered me some fantastic words of advice and encouragement along the way. I’ve banked everything she’s said.

What is the character trait you like the best in yourself?
I really believe in honesty, fairness and friendship. You should offer that to other people anyway, but when it comes to you first you must always pay it back any way you can. The Olympic village [in London 2012] was incredible for meeting people who, like you, had dedicated so much to achieving their goals, and there was such a mutual respect for one another, even though many of us were rivals. It was really special and so memorable.

And in others?
Patience, I guess. I’m always in a hurry, so it’d be nice to take the more relaxed view that a lot of other people have. I’m still working on that one.

What’s the most important lesson life has taught you?
If you work hard, you get rewarded. That’s what I will teach my children. I think that’s the vital life lesson that we should all try to live by. If you don’t want to put the effort in, then fine, but you can’t then complain if you don’t feel you’re getting the most out of life.

For the full interview, see source: healthy-magazine.co.uk
By Francesca Specter

Best Lower Abs Workout | Natalie Jill

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Inspiring Stories: Natalie Jill - The Hottest Fitness Trainer and Her Story

Who Is Natalie?

Natalie Jill is a licensed master sports nutritionist, functional fitness trainer, popular online personality and most recently became a USA Today bestselling author. She has helped millions of people worldwide get in shape with her health programs and in the process created an online business that has generated over seven figures in revenue.

Natalie Jill has an autoimmune disease called celiac. She has been through hardships and has courageously dealt with adversity and has overcome and accomplished all her goals through self-accountability.

Her motto is “Excuses or Solutions YOU decide” - this is how she has lived her life and empowered others to.

Several years ago, she lost her house, her retirement, her marriage ended and she gained a lot of weight. She turned it all around, got her life back and became an inspiration to others. Watch Natalie’s story below…

Watch my blog for some of the Best Weight Loss Workouts from Natalie Jill over the next week.

Recipe Alert: Amazing Sweet Potato Brownies

I LOVE both brownies and sweet potatoes... so, in my opinion, this recipe from Deliciously Ella is simply heavenly....it really is 😇💖👌😇

SERVES: 10  /  PREP: 20 Mins  /  COOKING: 50 Mins /  TOTAL: 70 Mins
DIFFICULTY: MEDIUM

My original recipe for sweet potato brownies has been so popular over the last few years, so many of you absolutely love them and make them all the time, but I’ve been feeling for a while that there was a way to make them so much better. I wanted something gooier, richer, more chocolaty and all round more indulgent and these are the result of that. I promise you’d never know there was any veg in here at all!







FOR THE BROWNIES:

500g of sweet potatoes (about 2 medium)
12 medjool dates
6 tablespoons of pure maple syrup
100g of ground almonds
2 tablespoons of melted coconut oil
a pinch of salt
100g of ground oats
6 tablespoons of raw cacao powder

FOR THE ICING:
2 tablespoons of coconut oil
2 tablespoons of almond butter
1 tablespoon of maple syrup
2 tablespoons of cacao powder


METHOD:
Start by pre-heating the oven to 180C (fan), then peel the sweet potatoes. Cut them into chunks and place into a steamer for about twenty minutes, until they become really soft.

Once they are perfectly soft and beginning to fall apart remove them and add them to a food processor with the pitted dates.

Put the remaining ingredients into a bowl, before mixing in the sweet potato date combination. Stir well.

Place into a lined baking dish and cook for about forty-five to fifty minutes, until you can pierce the brownie with a fork and bring it out dry. Remove the tray and allow it to cool for about ten minutes – this is really important as it needs this time to stick together!

While the brownies are cooking make the icing by simply melting all the ingredients together and stirring well, then place in the freezer for 15 minutes and then the fridge for 15 to firm up a bit.

Remove the brownies from the tray and leave to cool completely before icing otherwise your icing will melt! Spread the icing on top, cut into squares, dig in and enjoy!

Recipe and Images: Source

Exactly When You Should Eat Each Meal If You're Trying To Lose Weight

Consider this the ultimate science-backed meal schedule.

At this point, you know that eating healthy, balanced meals and snacks all day, every day is clutch for losing weight. But if your eating schedule is kind of screwy, dropping pounds can still be a struggle. And that's frustrating AF.

A recent study from Harvard University suggests that, no matter how healthy you eat, if your mealtimes don’t jive with your circadian rhythms your blood sugar levels can jump 18 percent higher than normal—which can ramp up levels of the fat-storing hormone insulin. No bueno.

So when should you eat each meal and snack if you're trying to lose weight? We combed through the research to give you a meal-by-meal rundown of how to pencil in your eats.

Here's your plan of attack.

While the research on whether eating breakfast spurs weight loss is mixed, data from the National Weight Control Registry makes a pretty strong case for the first meal of the day. According to the database, nearly 80 percent of people who have successfully lost 30 pounds or more and kept it off reported eating breakfast every single day like clockwork.

In terms of timing the all-important morning meal, a 2015 Obesity study found that consuming a high-protein breakfast between 6:00 a.m. and 9:45 a.m. was linked to a reduced the risk of body fat gain and less hunger throughout the day, compared to those who waited to eat until after 10 a.m.

“I always suggest eating a healthy breakfast within one hour upon waking,” says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics. After all, the longer you put off your morning meal, the longer you go without the hunger-squashing effects of protein, fat, and fiber. (Start working towards your weight loss goals with Women's Health's Look Better Naked DVD.)

Plus, since you wake up in the morning in a fasted state, topping off your glycogen stores with healthy carbs like unsweetened oatmeal will energize you, says White. That way, you'll be more active during the first half of the day, he says.

While a morning snack is certainly not mandatory, especially if your breakfast is really heavy or you don't eat until 9:45 a.m., it’s important to remember that your body takes between two and four hours to digest and absorb the food you eat, White says. After that, you’re fasting.

Sticking to that window of time between breakfast and your snack will help you keep your energy levels topped off and prevent a dip in your blood sugar, he says. And that will keep your from going HAM at lunch. If you're looking for healthy snack options, research presented at the 2013 Institute of Food Technologists annual meeting found that dieters who ate a handful of almonds for a mid-morning snack wound up eating fewer calories over the course of the day.

Still, it’s important to only eat a mid-morning snack when you’re legit hungry, says registered dietitian Betsy Opyt. Otherwise, you could wind up overdoing your calorie intake.

A 2016 study in The American Journal of Clinical Nutrition followed roughly 1,300 dieters over the course of 28 weeks and found that people who ate earlier lunches had more success dropping pounds. While this was only the case in people with a specific genotype (and most of us aren’t getting tested for it), the finding’s in line with a previous study, published in the International Journal of Obesity. In that study, dieters lost about 25 percent less weight if they ate the bulk of their calories after 3 p.m.

Like your mid-morning snack, an afternoon snack two to four hours after lunch keeps your blood sugar levels stable and prevents overeating at dinnertime, says White.
Also, in one University of Illinois at Chicago study of overweight women, those who snacked in the afternoon tended to eat significantly more fruits and vegetables throughout the course of the day compared to non-afternoon snackers. And that bodes well for your weight-loss efforts, as 2015 research out of Harvard Medical School shows that increased fruits and veggie intake is tightly linked with healthier weights.

In one Brigham Young University study, researchers asked 29 men to cut themselves off from the kitchen at 7 p.m. for two weeks and then eat whenever they wanted to for another two weeks. The study authors found that the guys ended up eating 244 fewer calories each day when they stopped eating after the cutoff. White says these results are probably caused by the fact that people often snack after dinner, not because the guys ate dinner any earlier.

Another recent study found that when people who usually ate a third of their calories between 6 p.m. and midnight switched to a schedule where they stopped eating between 7 p.m. and 9 a.m., they lost weight and slept better. Again, it's not so much the time they ate dinner that mattered as much as eliminating post-dinner snacking. (So if you have to eat at 8 p.m., don't freak, just make sure you're not still making trips to the fridge after.)

The bottom line: This timeline might help make your weight-loss journey easier, but if you don't hit these deadlines every day, you're not doomed. "The most important thing is that you are eating a healthy diet rich in fruits, vegetables, and other whole, nutrient-rich foods—and that you're listening to your hunger cues," White says. "You should be eating when you are hungry, but not ravenous, and you should be stopping when you are satisfied, but not completely full or still hungry."


Article & Images Source

Weight Loss Goals. What Should You Aim For?

Realistic Weight Loss Goals

If you’ve come to the decision that you want to lose some weight, the next step is determining how much weight you should lose. Because so many people begin diets and lose hope quickly, you’ll want to make sure your diet and goals are realistic. Every person is different, and while weighing 100 pounds might be ideal for your friend, it is probably not ideal for you. You don’t want to lose too much weight, you should simply want to be at your ideal weight and aim for realistic weight loss goals.

What Is Your Healthy Weight?

In order to determine your ideal weight, using the Body Mass Index is a good way to start. This looks at a person’s weight in relation to their height. No matter your height, if you’re under 18.5, then you’re underweight. So no one should be aiming for a BMI under 18.5. A healthy weight is known between 18.5-24.9, so any of these is safe for a goal. The taller you are, the higher your BMI can be. But if your BMI is between 25-29.9, you’re considered overweight. If it is 30 or more, then you’re obese. Charts determining your ideal BMI in regards to your weight are available online and in health stores or gyms.

Similarly, you’ll want to make sure you are aiming for a BMI that is realistic to your age. You may have had 18.5 BMI when you were 18, but if you’re 40 and looking to have that again, you might be out of luck. Our metabolisms change as we get older, so you’ll want to always take that into account when realizing weight loss goals. Don’t aim for an 18.5 because that’s what you were when you were a teen. Aim for a BMI that is realistic to your age, and will result in you feeling fit, healthy and slim, rather than stick thin.

Simple Recipe Alert: Mixed Seed Houmous

So simple, yet delicious and healthy!

This is a lovely dip that is great with all manner of vegetable crudités, or makes a filling snack when spread on multigrain toast.

Serves - 2-3

Ingredients: 

300g (10½oz) mixed seeds
4 tbsp extra virgin olive oil
Juice of ½ lemon
1 clove garlic, finely chopped
Pinch sea salt

Method: 

1. Place the seeds, oil, lemon juice, garlic and salt in a food processor and blitz to a smooth dip.

2. If the mixture seems too thick, add small amounts of water as necessary. Taste and add more salt if needed.

ENJOY AT WILL!

Recipe source
Photograph by Issy Croker.

Think Yourself Slim

Attitude means the difference between diet success and failure. Our 8-step plan will keep you on track.   👊😃💪👏

1. Define Your Motivation   

Weight loss is a three-part process: Exercising and cutting calories are vital, but your mental outlook can mean the difference between success and failure.

"Self-defeating thoughts are often the most overlooked factors when a dieter gets off track," says Jeffrey Wilbert, PhD, author of Fattitudes: Beat Self-Defeat and Win Your War with Weight (St. Martin's Press, 2000). "You feel disappointed when a quick fix turns out to be anything but, or weak if you succumb to an intense craving for ice cream." Without the resolve to overcome such thoughts, sticking with any major lifestyle change can be difficult, if not impossible.

The key is to adopt the right attitude before you start your plan. "If you're really serious about slimming down, you need to think long-term. That's why it helps to ready yourself emotionally to take on the challenge," says Daniel C. Stettner, PhD, a behavioral-medicine specialist at Northpointe Health Center in Berkley, Michigan. These eight strategies will help strengthen your mind-set.

You probably have lots of reasons for wanting to lose weight. Not all, however, may be good ones. "If your decision develops primarily out of pressure from someone else, your conviction to succeed could diminish over time," says Stettner. "To ensure success, you need to develop the will to improve your life, not someone else's vision of it."

Start by listing all the reasons you can think of for slimming down. Highlight any that include other people. Rewrite the list, omitting the highlighted items. Next, inspect each one for phrases like "have to" or "must." Such words imply obligation, not desire; eventually, they'll also invite the instinct to rebel. (Test the theory: Stand in front of a piece of chocolate cake and tell yourself over and over that you must refuse it. You'll instantly want to dig in.) Translate each "have to" into a "want to." If your reasons lose their relevance, pare down the list again, until you find two or three of the most compelling motivations.

2. Choose an Attainable Goal  😶

"Studies show that most dieters expect to lose as much as four times what they really can in a six-month period," says Stettner.

Think smaller: Count on losing just 10 percent of your weight within six months, and focus on keeping it off for more than a year. But be careful about relying solely on figures. "A number on the scale isn't a goal; it's a measurement of success," says Bonnie Goodman, a psychotherapist based in Fort Lauderdale, Florida, who specializes in behavioral therapy. Instead, focus on behaviors you wish to change: to reduce your daily fat intake to below 35 percent, or to cut out your afternoon soda or vending-machine snack. Also, consider setting non-weight-related goals, such as entering a 5K race. The pounds you'll automatically lose in the process will seem like a bonus.

3. Design Your Own Plan  😎

Rather than trying every new diet fad, create your own plan that will fit your lifestyle. You need to cut out only 150 calories a day to lose 15 pounds in a year, so start small.

"Little changes to your current eating style, like downsizing portions or preparing foods differently, can add up to big results," says Stettner.

Think about the foods you can — and can't — live without, then try to work your diet around them. Love chocolate? Have a small piece every day. If you're a born snacker, divide your daily calories into six or seven mini meals so you always feel like you're having a nibble. Whatever you do, don't give up your favorite foods. You'll inevitably feel deprived, which will only make your cravings stronger — and your willpower weaker.


4. Visualize the New You  😏💗

A mental dress rehearsal prepares you to recognize and accept success. "Close your eyes, breathe deeply, and picture yourself healthier and slimmer," suggests Goodman. How do you walk? With your head held high. How do you dress? More boldly. How do you feel? More confident, energized, and proud of your achievements.


5. Get Your Priorities Straight  

Start by making "commitment appointments." First thing in the morning, set your goal for the day, whether it's to spend an hour at the gym or to cook a healthy meal. Before the beginning of every month, decide which days you'll work out and what you'll do. Shop for healthy foods once a week, always on the same day if possible.

Stettner also recommends planning ahead for any obstacles you might encounter, such as a visit from the in-laws or a weekend getaway. If your mother-in-law stresses you out (and leaves you raiding the fridge after everyone's gone to bed), schedule private time during her visit to unwind. Going away? Book a hotel with a fitness center, or plan an active outing. Keep an exercise record and a food diary (noting not just what you eat, but when and why), and schedule a time to make entries.


6. Uncover Emotional Obstacles 

Sadness and anger are two of the most common reasons women overeat, but food won't quell either one. Your diary can provide valuable insights into what may be causing you to binge occasionally. Once you start evaluating your eating triggers, you'll be able to develop more effective strategies to deal with the underlying emotions. Keep in mind, too, that the very act of committing to a diet plan can bring its own challenges.

"Fear of change is a particularly formidable enemy," says Wilbert. "Altering your lifestyle involves taking a risk, and that can dredge up insecurity."

As your body changes, so will the way others perceive you, which can be unnerving. The best way to combat any type of fear is to face it head-on. Keep reminding yourself that every change you make brings you one step closer to becoming a bolder, more confident woman.


7. Celebrate Every Achievement  🙌

"Rewards reinforce positive behavior, but only if they're meaningful," says Goodman. "When you reach a milestone in your weight-loss or exercise routine, treat yourself to something that celebrates the particular goal you achieved and helps further your progress."

Logging an extra mile a week on the treadmill? Invest in a pair of top-of-the-line running shoes. If you've dropped a dress size, buy an outfit that highlights your new figure.


8. Forgive Yourself

"If you make an unhealthy diet choice, admit that you're fallible, but don't drown in a sea of judgmental thoughts," says Wilbert.

Berating yourself won't foster the courage you need to dust off those cookie crumbs and move on. A momentary slip won't register on the scale. An egregious misstep, like a no-holds-barred vacation binge, may delay your weight loss slightly, but it isn't likely to undo every bit of progress you've made. Think about what else you did on vacation, then focus on the positive. For instance, lounging by the pool relieved stress, while sampling the buffets exposed you to new flavors you can incorporate into your own low-cal cooking. Turning negative thoughts into encouraging ones will propel you to keep at it until you finally reach your goal weight.

Article Source

HOW TO LOSE 10 POUNDS IN 3 DAYS - The Military Diet, Does It Really Work?

The Military Diet, Does It Really Work?  

Anyone out there tried this?  Love to hear from you if so.

Let's see how this works....

Gut Health, Part 3: How To Nourish Your Gut

For background info, please refer to Gut Health, Part 1: Why we should focus on the health of our gut this January and NOT our weight, and Gut Health, Part 2: Probiotics and Prebiotics. The suggestions below are not intended to replace any medical or nutritional opinion.

To nourish our guts, we first need to remove any potentially inflammatory factors (this could be some foods), improve digestion, heal any gut permeability (often called leaky gut), optimise absorption of nutrients, and balance the gastrointestinal microbiota.   Simple….


…or not! I do always encourage that you work with a qualified professional if you have specific gut health issues. It can be complex and rather overwhelming to figure it all out by yourself. Here, I have laid out 3 steps of practical information to help you get started and I suggest that you take it slowly, choosing one thing at a time to incorporate. Get comfortable with the concept, integrate it into your daily life and make it a new habit. Allow it to become effortless. Only then move on to the next one. There is always greater benefit from making a few changes that last a lifetime, than making all of them at once.

Gut Health

Step 1: Remove factors that may be damaging your gut health.

If you have a specific food allergy or intolerance, this may need to be eliminated for a while, to allow your gut the time to heal. It’s best to speak to a Registered Nutritionist or Nutritional Therapist to advise you on this if necessary (head over to my FAQs page for info). Please be wary of any online company that supposedly offers at-home tests to find if you have any allergies or intolerances – these are not proven to be effective, and may result in you restricting your diet unnecessarily.
Cut down or eliminate as much heavily processed and/or junk food as possible from your diet, especially processed meats and high-sugar foods. What’s bad for your whole body health is inevitably bad for your gut health too.
Reduce Omega-6 fatty acid intake. Although these are technically essential (we need to eat a small amount to stay healthy), the average Western diet contains far too much. They are found mainly in vegetable oils – so ditch any sunflower, soybean or other ‘vegetable’ oils you may have in the kitchen, along with margarines, and minimise your consumption of fried foods. Embrace olive oil instead.
Stress is a big factor in overall gut health. Our brain and our gastrointestinal tract are connected – even our microbiota can influence or be influenced by our digestive system. Although we all feel stress, and a bit of it can actually be beneficial to us, too much is definitely unhelpful. Consider ways that you could target excessive stress in your life.
Be mindful of antibiotics. Of course, antibiotics can be life-saving and essential medications, so I am certainly not suggesting going against medical advice here. But if you do have the choice, or your doctor is even advising against antibiotics (patient.info/health/why-wasnt-i-prescribed-antibiotics), I would err on the side of caution, and avoid taking them unnecessarily wherever possible. Not only will this help cut down antibiotic resistance (an international concern – nhs.uk/video/Pages/what-is-antibiotic-resistance), but antibiotics can also have a dramatic effect on the gut microbiota, and restoration of this important ecosystem varies a lot between people (Dethlefsen and Relman, 2010).

Also, try to be mindful about how and when you take over the counter non-steroidal anti-inflammatory drugs (NSAIDS), such as Ibuprofen. This is because they may increase the permeability of the gut wall (and are also linked to the development of stomach ulcers and irritation if not taken carefully). This also happens when taking NSAIDS before exercise (which is often why they are taken in the first place) (Bjarnason et al., 1986) (Lambert et al., 2007). For more information on painkillers in general, take a look at this article: patient.info/health/painkillers. NB: if you have been prescribed NSAIDS (especially Aspirin) you should always continue to take them as your doctor recommends.

Step 2: Replace factors that may be lacking or limited

Start with the basics. Your digestion needs time to work properly (so sit down to eat, and try to give yourself at least 10 minutes). Chew your food well and give your digestion a break between meals (I suggest at least 5 hours). These simple factors can do an awful lot of good without changing a single thing in your diet.
Replace your cooking and dressing oils with olive oil, coconut oil or butter. Other healthy fats, such as avocados and nuts & seeds, are also very gut friendly.
If you are not eating wild, oily fish regularly, you may want to consider adding a high quality Omega-3 fish oil supplement into your daily routine.
A fibre-rich diet is associated with an increased diversity of the gut microbiota (and, in general, the greater the diversity the better), as well as helping to reduce constipation and other bowel-related problems. It can even help to reduce the risk of heart disease and stroke (Wald, 2013) (Gobson and Shepher, 2010) (De Filippo et al., 2010). Plus, fibre is super filling and very low in available calories, so great for those who are watching their weight. Aim for at least 18g/day, which you can get from lots of fresh vegetables, beans and pulses, and unrefined, whole-grain carbohdyrates (oats, millet, quinoa, amaranth etc.)
Try to get plenty of relaxation and good quality sleep. Easier said than done, I know, but this is so important for gut health nonetheless.
Drink plenty of fluids. Your body maintains a finely tuned fluid balance by absorbing more water from your gut if you are getting a little dehydrated. This hardens the contents of your bowels, and is a common cause of slow gut transit time and constipation. Good hydration enables good elimination! For gut health, it is suggested that you aim for around 30-25ml fluids per kg of body weight per day (although this will vary according to the temperature and amount of exercise you are doing too). Good old water is the best way to do this.


Step 3: Repair any damage and help to protect your gut for the future

Consider adding in lots of what I call ‘Intestinal fuels’ to your diet. These are specific foods or supplements that can directly help to repair and protect our gut.

- Regular consumption of turmeric, or its active component, curcumin (White and Judkins, 2011). Take a look at my turmeric socca, smoothie, soup and salad dressing recipes for some ideas.

- Probiotic foods: organic fermented dairy products such as bio live plain yoghurt, sour cream, aged cheese or kefir (if you tolerate casein protein and lactose). Alternatively, kimchi, kombucha, miso, natto, sauerkraut and tempeh are fermented too. Do make sure that these contain ‘active, live cultures though’ – if they have been pasteurized or heat-treated after fermentation then they will no longer have significant probiotic function.

- Prebiotic foods: these include things like asparagus, under-ripe banana, aubergine, endive, garlic and onions, Jerusalem artichokes (check out this Eat in Season), leeks, pulses (such as beans, peas and lentils) and chicory. Unrefined and ideally organic wholegrains can also have some prebiotic function. See Part 2: Probtiotics and Prebiotics for more information on both of these.

- Plant polyphenols. These are important naturally occurring compounds that are found in a range of plants, fruits and vegetables and have all sorts of beneficial effects for both your gut and your body as a whole (Puupponen-Pimia et al., 2002).

Great sources include:
1. Citrus fruits (whole fruits though, not just the juice!). Why not try my Kale and Orange Saladon page 94-95 of Cook. Nourish. Glow. for a great polyphenol boost?
2. Dark green leafy vegetables (spinach, chard, cabbage, kale etc)
3. Green tea
4. Red and purple berries (I often recommend a portion a day for gut health, ideally organic if possible – frozen ones are fine too!)
5. Nuts and seeds, especially linseeds (also known as flax seeds), are gut friendly, although do soak them for a few hours or overnight before eating them for maximum nutrient absorption. Again, I would suggest trying to have a moderate portion every day (assuming you tolerate them well and have no allergies)
6. Cacao – yep, that means chocolate! Either go for raw cacao or organic cocoa powder, or look out for organic chocolate with a cocoa content of >85%. Check out my Eat in Season post about Chocolate for more information.

- Glutamine, an amino acid (the building blocks of protein), has also linked to gut health (particularly well researched in the critically unwell) (De-Souza and Greene, 2005). The good news for the rest of us is that it is found in lots of dietary sources: beef, pork, poultry (especially turkey), raw spinach & parsley, almonds, cabbage and organic milk and yoghurts. So as long as you are getting a varied diet, you should also be getting enough glutamine.


I do hope you’ve found this gut health series informative and helpful. Most importantly, I hope that you feel incentivised to really focus on the health of your gut. Please refer back to the other two articles: Part 1: Why we should focus on the health of our gut this January and NOT our weight & Part 2: Probiotics and Prebiotics in gut health.

Article & Images source, by Amelia Freer

Hidden Allergy Hotspots In The Home

Potted Plants

Do you have indoor allergies? Beware. Triggers such as mould, dust and pet dander lurk around every corner, often in unexpected places.
Take a good look at your houseplants. Mould spores, like the ones shown in this slide, can grow in the pots and spread to the floor. To minimise this, remove dead leaves, use saucers and avoid over-watering.



Pets
Pet allergies are common, but Fido's fur is not to blame. The real problem is proteins found in urine, saliva, and pet dander - dead skin flakes that become airborne and settle on carpets, furniture and bedding.  Keeping your pet out of bedrooms helps.
You should also clean and vacuum often, and wash your hands after playing with your pet.

Carpets and Mats
Carpeting or mats can liven up a room in ways you didn't intend.
As they accumulate dust, they become a feeding ground for microscopic dust mites. Body parts and faeces from dust mites are notorious indoor allergy triggers.
To reduce this problem, use a vacuum with a HEPA filter, or consider removing the carpeting altogether.

Books
Your food for thought may also be food for pests. Book dust harbours mites, mould spores and tiny creatures called booklice.  If you find that handling your books triggers your allergies, try vacuuming their surfaces regularly or storing the books in a closed container.

Furniture Upholstery



Upholstered furniture provides a cosy refuge for dust mites. Vacuum fabric-covered furniture to reduce dust build-up.
Furniture that has been stored in a damp area, such as a basement, may also contain mould spores, like the ones in this slide. Use a dehumidifier in damp rooms to reduce moisture.
People with indoor allergies may opt for leather, vinyl or other smooth surfaces rather than heavily upholstered furniture.

Bedding

Spending eight hours in bed each night leaves behind plenty of dead skin cells to attract dust mites.

One way to help keep these pests out of your bed is to put allergen-proof casings on the mattress, bed base and pillows.

Wash your sheets every week. Avoid throws, pillows or duvets that can't be washed. Vacuum the mattress, duvet and pillows too.

Soft Toys

If your child has a dust mite allergy then cuddly friends could be making things worse.

You don't have to ban stuffed animals. Instead, look for those that are machine washable and wash them in hot water once a week. Dry them thoroughly.

If your child has a favourite that can't be washed, place it in a bag in the freezer for 24 hours once a week instead.

Bathrooms

We've all seen mildew growing on shower tiles. That's the work of mould spores, which like to settle where it’s warm and wet.

Black mould, often grows in hidden areas as well, contaminating the space behind walls or under the floor.

The best defence is to keep your bathrooms clean and dry. Fix leaky taps and other sources of water. Use air vent fans when showering. Clean surfaces regularly.

Kitchen

The kitchen is a favourite room for mould. If your fridge has a drip tray, pull it out and scrub it regularly. Standing water is a mould magnet.

Old, mouldy food in the fridge can also trigger allergies. 

Article and Images: Source