Apr 10 2022

Just how are food additives affecting our gut

Published by under Allergies,Dietary Guidelines

How are food additives affecting our gut?

Over time, common additives are changing the landscape of our microbiome.1*

Food additives have been around for a while. Pick up any processed food item in the grocery store and you will see a list of ingredients added to preserve freshness, provide color, thicken and add texture. Many of these ingredients are not natural ingredients but others are chemically derived. Over time, the consumption of some of these “added ingredients” is affecting our microbiomes and our health in general.

Salt is a good example and may be among one of the first preservatives added to foods like fish and meat to make them last longer. Today, it is highly overused in processed foods as a flavor enhancer, delivering a whopping amount of sodium that is one of the leading causes of high blood pressure for many.2*

Food additives and the streamlining of food production really took off during the Industrial Revolution. The canning of foods, which allowed products to be shipped, gave way to the less personal interface when buying food. Purchasing foods from the farmer, baker, or butcher was replaced by grocery stores, where people no longer saw the actual food production. These new practices resulted in food lasting longer and being able to travel further.  Our food began to change even more as chemists got creative and different additives proved to meet the needs of food manufacturers.1*

The idea of adding artificial ingredients to foods appears many times in history. When food was scarce, ingredients were added to stretch what little was there, or in an attempt to make food look better. Colonial America had regulations requiring inspection of flour and pork barrels. Massachusetts became the first state to ban adulteration of food with many states following in the 1700s. But these laws did not require food labeling.  Doctor Harvey Wiley of the Bureau of Chemistry shared America’s sentiment when he wrote the following poem:2*

Oh, maybe this bread contains alum and chalk

Or sawdust chopped up very fine,

Or gypsum in powder which they talk,

Terra alba is just out of the mine.

And our faith in the butter is apt to be weak,

For we haven’t a good place to pin it

Annatto’s so yellow and beef fat so sleek,

Oh, I wish I could know what is in it?2*

Bread contained chalk, foods were preserved with borax, and formaldehyde was used to prevent the meat from rotting. The industrialization of food changed the way we ate as companies chose profits over people in an attempt to have the best-looking food at the cheapest prices. People believed that their food came unadulterated and directly from farms and sadly it wasn’t true.2*

Abraham Lincoln created the Department of Agriculture and the Bureau of Chemistry in 1862, which would later become the Food and Drug Administration.  Dr. Harvey Wiley, a chemist was offered the position of Chief Chemist at the Department of Agriculture and created the ‘Poison Squad’ in which questionable food additives were tested on young healthy men, delivered in three square meals a day. Things like borax were fed to them in an attempt to verify the safety of preservatives and additives. From this Poison Squad, Dr. Wiley was able to say that borax, formaldehyde, salicylic acid, sulfuric acid, boric acid, benzoic acid, benzoates, and sulfates were unsafe. He delivered his opinion that “…Americans were shortening their lives by consuming the food additives used…”2*

The Pure Food and Drug Act of 1906 brought the return of  ‘real food’, though many of the things Dr. Wiley deemed unsafe are in still in use and debated today…things such as bleached flour. So to say we have come a long way might seem shocking, but considering what used to be put in foods, maybe not.2*

Today, the list has just gotten longer. These compounds are used in order to improve the texture, palatability, and shelf life of many foods we find in the grocery store. While great effort is put into assuring the safety of these ingredients, the analysis of these substances relies mainly on how toxic they are on organs such as the liver and kidneys, and less attention is given to the effects these compounds have on cells of the immune system and the metabolic changes they create in the gut, which is connected to many metabolic diseases and obesity, which  have a “…strong immune-mediated component…”. 3*

Among these food additives is Xanthan Gum, and a new study reveals the long-term effects it has had on the human gut microbiota. This additive, which was developed in the 1960s in California, was approved by the US Food Safety Authority in 1968 as safe for use in food. Today it is used all over the industrialized world as a thickener or stabilizer in many foods such as ice cream, chocolate milk, baked goods and desserts, dressings, and various sauces.. It is also used as the substitute for gluten in gluten-free foods and can be found sold separately as a dietary supplement for keto and low carb diets. It is generated by fermenting sugar using the bacterium Xanthomonas campestris. The production process creates a jelly-like liquid that is dried and turned into powder. 1*

When xanthan gum was introduced initially to the food supply, it was believed to go straight through the body without affecting the person eating it. Because it has a different chemical structure than other carbohydrates such as starch from plant food which we easily digest, we are now starting to see the long-term effects of eating this additive in that it is affecting the microbiota in the gut of people who consume it. 1*

The study, which was published in Nature Microbiology by scientists at the Norwegian University of Life Sciences (NMBU) in collaboration with the University of Michigan and other international partners, shows that “human gut bacteria have adapted to this additive since it was introduced in the modern diet only fifty years ago.1*

According to NMBU researcher Sabina Leanti La Rosa, “…These additives were introduced in the 1960s when we did not have the means to appreciate the major influence the gut microbiota has on our health and nutrition. With the advancement in microbiome science, we now see the effects that we did not see in the beginning…”.1*

Professor Phil Pose, who leads the Microbial Ecology and Meta-Omics group at HMBU, where the researchers conducted this study work adds “…The gut bacteria we have investigated show genetic changes and a rapid adaptation to enable them to digest this particular additive…”1*

The study revealed that the ability to digest xanthan gum is common in the microbiota in the industrialized world and is dependent on one single bacterium’s activity.1*

This bacterium known as Ruminococcaceae was found among the gut microbiota of many people in industrialized countries. “…In some samples, another type of microbe was also found that interacted with the xanthan gum, this one in the species Bacteroides intestinalis. This bacterium could hijack and further break down small pieces of xanthan gum created during the digestion of the larger xanthan molecules by the Ruminococcaceae bacterium. The Bacteroides bacterium was equipped with the now special enzymes that allowed it to eat these small xanthan gum fragments…”1*

This study is important because it shows how when we consume food additives they can influence the gut, by creating “…a potential xanthan gum driven food chain involving two types of gut bacteria…”. The researchers applied a multi-disciplinary approach to create a blueprint for understanding metabolism within the gut. They hope to apply this to any complex gut ecosystem.1*

Our bodies are amazing at adapting to various conditions, but when it doesn’t recognize something, it reacts by trying to get rid of it,  through digestive issues, inflammation, or other metabolic changes. The best way to know what you are eating is to purchase whole foods that you can identify such as vegetables, fruits, meats, and legumes. Consider your source when buying bread, cheeses, and other processed items. If the label contains many names you don’t recognize, chances are these are additives and preservatives put in that food to maintain freshness, add color and make the product more appealing. It is very difficult in today’s world to avoid additives. But being aware of what you are consuming is the first important step. Remember, food producers, are in it for the money. You have to be the one that is in it for yourself!*

Healthiest wishes,

Kelli

www.bodybiotics.com

 

Resources:   

  1. https://medicalxpress.com/news/2022-04-widely-food-additive-affects-human.html
  2. https://fillyourplate.org/blog/a-history-of-food-additives/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5672138/
  4. https://www.nature.com/articles/s41564-022-01093-0

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Mar 13 2022

Where have you “bean” all my life?

Published by under Dietary Guidelines

Where have you “bean” all my life?

Beans and legumes are plentiful, good for you and so much less expensive than meat.*

You don’t have to look far to see the rising cost of everything. Step into the grocery store and sticker shock is everywhere, especially meat prices and red meat in particular. I have some good news for you! One of the healthiest things you can eat for your microbiome is also one of the cheapest things you can buy. And that is beans and legumes! (For definition sake, all beans are legumes, but not all legumes are beans). They really are the perfect food. They offer an excellent source of protein, minerals, vitamins, and complex carbohydrates. They are practically sodium-free, very low in fat, and very high in fiber, making them filling and a great source of prebiotics.(1,2)*  

Even the beans with the lowest fiber content have more fiber than most other foods. One cup of high-fiber beans, such as black beans or pinto beans delivers a whopping 16 grams of fiber. The fiber found in beans is primarily soluble fiber, which helps lower cholesterol making beans an excellent heart-healthy alternative to meat. Including beans and legumes in your diet confers such health benefits as helping reduce cholesterol, lower blood sugar levels and promoting and increasing healthy gut bacteria because fiber is a prebiotic on which healthy bacteria feed. Eating plenty of beans in your diet along with lots of fresh produce, in combination with taking Body Biotics™ Bio-Identical SBO Probiotics Consortia™, will help ensure your gut stays healthy and your immune system strong. It can also promote weight loss if that is your goal.1*

“…The American Diabetes Association, American Heart Association, and American Cancer Society recommend legumes and beans as one of the most important food groups for disease prevention and optimal health…” When you look at the healthiest regions of the world, legumes and beans are a staple in the diet. Whether it is in the Mediterranean or Japan, you will find beans and legumes as a regular part of the menu. (2,3)*

Let’s look at just a few beans and legumes and their health benefits!  

Chickpeas

Multiple scientific studies have shown that chickpeas, also known as garbanzo beans, can help with weight loss, reduce risk factors for heart disease, and possibly even the risk of cancer, especially when they are substituted for red meat in the diet. In Campodimele, Italy, a hilltop village south of Rome, there are “…so many centenarians that it’s known in Europe as the “Village of Longevity.” Daily, its citizens enjoy a diet full of beans like lentils, chickpeas, and white beans…” (1,3)*

When compared to other high-carb foods, chickpeas are highly beneficial at reducing blood sugar and increasing insulin sensitivity. Consuming chickpeas may also improve cholesterol levels.  “…A number of studies have shown that chickpeas can reduce both total cholesterol and “bad” low-density-lipoprotein (LDL) cholesterol, which are risk factors for heart disease …” Other studies have demonstrated how chickpeas may also reduce levels of unfriendly bacteria in the intestines while helping improve bowel function.1*

Just one cup of chickpeas contains 12.5 grams of fiber, 14.5 grams of protein, and the recommended dietary intake of the following: 71%  folate (vitamin B9), 84% Manganese, 29% Copper, and 26%  Iron. 1*

Soybeans

 “…The people of Okinawa, Japan, who have the highest percentage of centenarians on earth, eat a diet rich in soybean-based products…”3*

Soybeans come in different forms. It can be consumed whole after cooking, known as edamame. It can be eaten in processed form such as soy milk and tofu, and after fermentation such as in soy sauce and miso paste.  In Japan, where life expectancy is the highest in the world, soybeans are a staple in the diet. “…The higher life expectancy of Japanese people is mainly due to fewer deaths from ischemic heart disease and cancers, particularly breast and prostate cancer. This low mortality is mainly attributable to a low rate of obesity, low consumption of red meat, and high consumption of fish and plant foods such as soybeans and tea…”3*

Soybeans also contain high levels of antioxidants called isoflavones. These isoflavones are phytoestrogens that can mimic the effect of estrogen in the body, which can be beneficial for women going through menopause.  “…A large study of 403 postmenopausal women found that taking soy isoflavones for two years, in addition to calcium and vitamin D, significantly reduced the loss of bone density that occurs during menopause…” Soybeans and the antioxidants they contain may also help reduce heart disease risk factors such as blood pressure and blood cholesterol. (1,3)*

In one cup of cooked soybeans, you will find 10.3 grams of fiber, 28.6 grams of protein and the recommended dietary intake of the following: 71% Manganese, 49% Iron, 42%  phosphorus, 41% Vitamin K, 29%  riboflavin, and 23% folate.1*

Black Beans

Like other beans, black beans are a great source of fiber, protein, and folate. They are a staple food in Central and South America and are often served with rice, to create a complete protein.1* .

One cup of cooked black beans contains approximately: 15 grams of fiber, 15.2 grams of protein and the recommended daily intake of the following: 64% folate (Vitamin B9), 38% manganese, 28% Thiamine (Vitamin B1), 20% Iron.1*

Black beans, like all legumes and beans, have a lower glycemic index compared to many other high carb foods, which may also help reduce the spike in blood sugar that occurs after eating a meal, which may help reduce the risk of diabetes and weight gain.1*

Lentils

A great source of vegetarian protein, lentils can be added to soups and stews, made into patties for a delicious vegetarian burger, and have a number of great health benefits! (1,2)*

In one cup of cooked lentils you’ll find: 15.6 grams of fiber, 17.9 grams of protein, and the RDI of the following: 90% folate (vitamin B9), 49% manganese, 29% copper, 22% thiamine (Vitamin B1).1*

Similar to chickpeas, lentils can help reduce blood sugar compared to other foods. A study of more than 3,000 people found that those who had the highest intake of lentils, as well as other legumes, had the lowest rates of diabetes. These benefits are likely due to the positive effect lentils and other legumes have on the gut such as promoting friendly bacteria growth and slowing the rate that the stomach empties which helps with digestion and prevents spikes in blood sugar.  1*

“…Lentil sprouts may also help heart health by reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol…”1*

Peas

Peas are a great source of fiber and protein. You can find pea protein in a lot of plant-based food items and protein drinks, which we covered in our blog about protein supplements, dated February 11, 2022. Pea protein continues to pop up as a great protein alternative including in dog food. In a study of 23 overweight people with elevated cholesterol levels, eating 1.8 ounces of pea flour per day for 28 days, compared to eating wheat flour, significantly reduced insulin resistance and belly fat. Other studies have shown consuming pea flour and pea fiber helps reduce the increase in insulin and blood sugar after a meal, reducing blood triglycerides and increasing feelings of fullness. 1*

One cup of cooked peas contain: 8.8 grams of fiber, 8.2 grams of protein, and the recommended daily intake of the following: 24%  folate, 22% Manganese, 48%  Vitamin K, 30% Vitamin B1.1*

There are lots of beans and legumes beyond what we covered here today for you to add to your daily menu. Recipes are bountiful online so if you haven’t been adding plenty of beans and legumes to your diet, start today!  Not only are they healthier than animal protein, but they are so much more cost-effective! And most importantly they are so good for promoting friendly bacteria growth in the gut. Additionally, growing legumes and beans are better for the environment than animal products, which is the main contributor to methane gas being released into the atmosphere. There’s never ‘bean’ a better time to add legumes and beans to your diet. (1,4)*

Healthiest wishes,

Kelli

www.bodybiotics.com

 

Resources:

  1. https://www.healthline.com/nutrition/healthiest-beans-legumes#TOC_TITLE_HDR_11
  2. https://www.medicinenet.com/what_are_legumes_vs_beans/article.htm
  3. https://observatoireprevention.org/en/2021/03/09/why-do-the-japanese-have-the-highest-life-expectancy-in-the-world/
  4. https://www.iea.org/reports/methane-tracker-2020

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Feb 13 2022

Is your favorite protein drink causing you digestive issues? 

Published by under Dietary Guidelines,Superfoods

Is your favorite protein drink causing you digestive issues?  

Sometimes the thing we think is so good for us is causing us harm…whey protein could be one of these if you are lactose intolerant.

I have a friend who has been having terrible irritable bowel lately. We got to talking and while her doctor has been prescribing medications and ran a slew of tests to rule out colon and stomach cancer, she shared with me that for the past year she has been drinking whey protein shakes every morning purchased from her local grocery store.*

A friend of mine’s grown daughter developed cystic acne after never having acne before. The one thing in her life that had changed was her consuming whey protein powder in shakes several times a day. When she stopped, the acne cleared. Coincidence? This got me thinking.*

Protein drinks have become very popular of late, as we covered in our last blog. But many protein shakes have whey protein as their main ingredient. It can be hard to digest for some people and can cause both digestive issues and acne according to research. The last blog we covered protein shakes in general but today let’s hone in on whey in particular.* (1,2)* 

What is Whey protein?

Whey protein refers to a group of 8 proteins found in milk. These proteins include Beta-lactoglobulin,  Alpha-lactalbumin, Glycomacropeptide, Immunoglobulins, Bovine serum albumin, Lactoferrin, Lactoperoxidase, and Lysozyme. 1*

Whey comes as a result during the cheese-making process. Enzymes are added to milk, which curdles the milk, separating the liquid whey from the milk’s solid curds. The curds contain most of the milk’s fat and are the main ingredient in cheese. When these solid curds are removed, the watery substance that remains is the whey protein which contains varying amounts of lactose and fat. Whey protein powder is made by pasteurizing the whey to kill bacteria and then drying. 1*

Whey protein then goes through another process to make one of three types of whey protein:

Concentrate: found in many protein drinks, bars, and nutritional products, as well as infant formula. They vary widely in their protein, fat, and lactose content. 1*

Hydrolysate: This form of whey protein is the easiest to digest due to its long protein chains called peptides that are pre-broken down into shorter ones. Also known as hydrolyzed whey protein, hydrolysate can be found in specialized infant formulas as well as medical supplements for nutritional deficiencies. 1*

Isolate: high in protein and low in fat or lactose, isolate may be found in protein supplements, bars, and drinks. This may be a suitable choice for the lactose intolerant.1*

The benefit of consuming whey protein for those who can tolerate lactose is that it is a complete protein that contains all nine essential amino acids. Essential amino acids are important for many functions in the body from building muscle to immune cell development. While the body generates many amino acids on its own, it does not make essential amino acids. We get these from the diet.  Consuming whey protein is one way to achieve that. 1*

While these are the “positives” of whey protein, there are the downsides as well.2*  

Digestive issues as a result of lactose intolerance

According to the US National Library of Medicine, about 65 percent of the global population is genetically lactose intolerant.  These numbers are actually higher in people of East Asian, West African, Arab, Jewish, Greek, and Italian descent.3*

As we enter adulthood, we have a reduced ability to digest lactose. So essentially, the majority of the world’s adult population has difficulty digesting it. It can lead to irritable bowels, diarrhea, cramps, or bloating. If you experience this, you may consider cutting out dairy for a bit to see if lactose intolerance is the reason for your condition. If so, cut out lactose and switch to plant-based milk.3*

Can lead to acne breakout

Another downside to whey protein is its effect on the skin. The link between diet and acne has long been studied. Several new studies, according to the Academy of Dermatology, suggest dairy intake can worsen and trigger acne as a result of the stress it puts on the digestive system and also the excess hormones found in dairy that are added to the diet. Consuming whey protein, thinking it is a “health shake” can throw people a curveball, if their skin starts breaking out for “no reason”.3*

The impact on the environment

At least 18 percent of the world’s carbon footprint is a result of the animal agriculture industry. Dairy is one of the most popular foods that come from this industry, and that includes whey protein.3*

New research has also shown that 30% of biodiversity loss can be directly linked to livestock production, according to new research. Choosing plant-based proteins can help reduce the negative impact the dairy industry, which includes products like whey protein, is having on our planet.3*

Cancer link due to hormones in dairy

“…According to Dartmouth Medical School, evidence suggests that dairy sourced hormones may be the source of androgenic and mitogenic progestins, which drive prostate and breast cancer…” Those who have a genetic disposition to hormone-driven cancers should be aware of this and explore whether this is a driver for you or not. 3*

Cost and marketing

Protein powders, bars, and shakes are not inexpensive. And, they are marketed to make us think they are “healthy”. So beware of falling victim to marketing and advertising and throwing your money away.*

What are the alternatives?

Unless you are recovering from an illness or surgery or there is another medically driven health reason that you might need protein supplements, you don’t need to add this to your diet. Extreme athletes should explore their options before choosing a protein supplement. Ask questions, do your research before choosing a supplement and consuming it in high quantities. Read ingredient lists. Talk to a nutritionist. You can get the complete proteins you need through a normal healthy diet that includes eggs, fish, poultry, and meat. If you are not a meat-eater, you can get your essential amino acids and complete proteins by eating the right combination of plant-based proteins. Nuts and legumes combined with eating a variety of incomplete proteins will make up complete proteins in your diet. Combinations include nuts or seeds with whole grains, such as almond butter on whole-grain toast, and whole grains with beans.(1,4)*

.When in doubt, go back to a whole foods diet, full of organic proteins, vegetables, and fruits. Remember to focus on the core of your health which is the gut. Put foods in your body that support good gut health, not processed foods with artificial ingredients. Support the microbiome with a daily regimen of Body Biotics™ Bio-identical SBO Probiotics Consortia™ to maintain healthy digestions and a strong immune system.

Healthiest wishes,

Kelli

www.bodybiotics.com

Resources:

  1. https://health.clevelandclinic.org/is-whey-protein-good-for-you/
  2. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
  3. https://plantbasednews.org/lifestyle/5-reasons-why-whey-protein-is-bad-for-your-health-and-the-planet/
  4. https://www.piedmont.org/living-better/what-is-a-complete-protein

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Jan 23 2022

Are Protein Shakes really a Good Solution to Meal Replacement

Published by under General

Are protein shakes really a good solution to meal replacement?

They range in ingredients and types of protein….but are they really that good for you?

Protein shakes and powders are everywhere. They are touted of late as a “health food” and for a fast meal replacement for adding protein to your diet. Originally designed for athletes, they have become a common item on grocery store shelves, at and at Costco, or any of the big box stores. There is a plethora of protein shakes on the market…ranging in quality, ingredients, and amounts of protein.*  

Let’s look at the pros and cons of protein shakes and at one ingredient specifically, that is known to cause digestive issues and other health problems which you should be aware of.

Do we really need protein drinks?

Adults need 0.4 grams of protein per day for every pound of body weight. Older adults need 0.6 grams. If you weigh 150 pounds, that’s 60 grams for an average adult and 90 grams for that older adult of the same weight. Protein is what helps our body heal, keeps us strong, and helps avoid falls. According to Ph.D. Nancy Rodriguez, Professor of nutritional sciences at the University of Connecticut, “Protein is especially important in older men and women to avoid muscle loss and to maintain existing muscle mass, which we lose as we age.1*

So what does that look like? To give you an idea, a chicken breast has 43 grams of protein (approximately one cup chopped). There are 6 grams of protein in a single egg and 15 grams in a cup of black beans. An 8 oz glass of soy milk has 7 grams of protein and there is 23 grams of protein in a 4 oz piece of salmon. 2*

Back in school, we learned about complete and incomplete proteins. Just as a reminder, protein is comprised of 20 amino acids, 11 of which are produced by the human body. A food that contains all nine of these amino acids is called a “complete protein.” So while getting protein is important in your diet, it is equally important to make sure you are getting the right proteins. Animal proteins such as fish, eggs, meat, poultry, and dairy are complete proteins. You can also find complete proteins that are plant-based in such foods as Soybeans, quinoa, hemp seed, buckwheat, and blue-green algae.3*

“…If you’re a vegetarian or vegan, or if you limit the number of animal products you consume, you can combine incomplete, plant-based proteins to meet your body’s needs. Combinations include:

-Nuts or seeds with whole grains (peanut butter on whole-wheat toast)

-Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas)

-Beans with nuts or seeds (salad with chickpeas and sunflower seeds)…”3*

It has become popular for people on the go or anyone wanting a quick meal replacement to reach for a “protein shake” as a meal replacement. While most people can get plenty of protein through their regular diet, protein drinks come in handy for those not getting enough nourishment through their daily diet, due to illness or post-surgery for example. 1*

There are different kinds of protein found in the supplements and drinks on the market. They range from animal proteins such as whey (from dairy) and egg white to plant-based proteins such as pea, rice, hemp, quinoa, and chia proteins. And as we know, anything that sounds too good to be true usually is so we must address the downsides to protein drinks and powders. Let’s check it out.

Toxins in a protein shake?

“…Earlier this year, a nonprofit group called the Clean Label Project released a report about toxins in protein powders. Researchers screened 134 products for 130 types of toxins and found that many protein powders contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions. Some toxins were present in significant quantities. For example, one protein powder contained 25 times the allowed limit of BPA…” (4,5)*

The Clean Label Project points to the manufacturing process or the existence of toxins in soil that are absorbed by plants that are used in protein powders for the reason they contain so many contaminants.  Plants like hemp, if not grown in organic soil, really pull the toxins out of the soil. (4,5)*

If you go to their website, Clean Label Project, you can see which protein powders had elevated levels of toxins and which didn’t in their test. (4, 5)*

Too much of a good thing

Depending on the protein drink, you may be getting more protein than your body can process. For anyone with kidney damage, too much protein can lead to a buildup of waste in the blood. Keep in mind, close to 40 percent of those aged 65 and over have chronic kidney disease with about 90 percent don’t know they have it, according to the Centers for Disease Control and Prevention. With protein powders and drinks having a high concentration of nutrients, this can cause health issues. 1*

Hidden Sweeteners

Most protein drinks and powders have a lot more added sugars than you would think. This leads to gaining weight and making it harder to manage blood sugar levels if you are diabetic. Some contain more sugar than a scoop of ice cream. Others are sweetened with artificial sweeteners which present their own set of issues for the metabolic system. Look for such ingredients as sucralose, stevia, or other sugar alcohols such as erythritol.1*

Let’s weigh in on whey

Many of the supplements on the market contain whey, which is one of the most popular proteins used in these products. But whey does not agree with a lot of people, and while you may think you are doing the right thing drinking a protein shake, you may be wreaking havoc on your gut and your entire system. I originally set out on this topic due to a couple people I know having harsh side effects after indulging in whey protein powders. (1,6)*

Next time, we are going to examine whey protein a little closer, one of the main ingredients in protein shakes.

Healthiest wishes,

Kelli

www.bodybiotics.com

Resources:

  1. https://www.consumerreports.org/nutrition-healthy-eating/the-truth-about-protein-drinks-a4199144682/
  2. https://www.healthline.com/nutrition/healthiest-beans-legumes#TOC_TITLE_HDR_3
  3. https://www.piedmont.org/living-better/what-is-a-complete-protein
  4. https://health.clevelandclinic.org/is-whey-protein-good-for-you/
  5. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
  6. cleanlabelproject.org
  7. https://plantbasednews.org/lifestyle/5-reasons-why-whey-protein-is-bad-for-your-health-and-the-planet/

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Jan 09 2022

Make a resolution to stick to your New Year’s resolution

Published by under Personal Care

Make a resolution to stick to your New Year’s resolution

Dive into some tips and tricks to ensure your goal for the New Year is attainable and a success. *

I love the start of a New Year. It’s the opportunity to recognize the things we want to change in our lives and feel like we can actually do something about it. It’s our desire to find a solution to something not right in our world. It’s our opportunity to resolve to change ourselves for the better, to leave the past in the past, and look forward. 1*

The symbolism of the New Year is important to many. It is a time of cleansing, saying good bye to old habits, and resolving ourselves to embrace new and better ones. It is easy to wish and want to be better but actually doing it is another thing. Why is it so easy to fall back into old habits, even when we were so resolute at the start of a new year? Not to be negative, but did you know that 60 percent of people abandon their resolutions within six months and 25 percent of people abandon them within just 7 days? Not us! (1,2)*

Here are some tips and tricks we’ve dug up to help you stick to your New Year’s resolutions.

Make your goals attainable

According to Career Coach Susan Peppercorn, “…The number one reason people don’t keep their New Year’s resolutions, is because they’re too big or vague…” She adds…”…The next step after deciding on a resolution is to break it up into small, realistic objectives that will help you meet that larger goal…” 3*

If you want to lose weight, make it realistic. Instead of saying I want to lose 100 lbs, tell yourself I want to lose 5 or 10. Once you attain that goal, go for the next 10. Want to learn piano? Learn the keys first then move on to scales and then the next thing rather than expecting you can play Bohemian Rhapsody right out of the gate. Give yourself some grace when setting goals for yourself rather than setting yourself up for failure.*

Have a plan

How are you going to reach your goal? It’s wonderful to say I want to learn to fly a plane. But how are you going to make that happen? I want to get healthier. How? What is your plan? Write it down, do some research, meet with a professional coach or take classes to figure out how you will make it happen.*

Write it down

Things get done a lot more often when we decide to write them down. It’s like a mini contract with ourselves. According to a study on goal-setting with nearly 270 participants, Psychology professor Dr. Gail Matthews, at the Dominican University in California found that people are 42 percent more likely to achieve their goals when they write them down. 4*

Be organized

If you get up in the morning and immediately start reacting, rather than having an organized routine or plan in mind, you will get a lot less done as opposed to being methodically on track. Think ahead, plan your day the night before, have your clothes out, including workout clothes so you don’t have to take time out of your morning to find your shoes or your keys. Plan your meals for the day beforehand to ensure you are eating healthy rather than thinking I’m hungry and being left with few, possibly only unhealthy options. You can be a lot more successful when you are organized in your mind and in your living space.*

Focus

Focus is something that gets taken away from us when we get on the computer or other electronic device and we get distracted by social media, emails, ads, or posts about celebrities or the latest movie coming out. Our attention has become so splintered of late due to the myriad attention grabbers in our world. It takes a concerted effort to minimize these because they creep into our world without us even realizing it. As soon as you turn on the TV, peek at Instagram or start scrolling the news on your phone, you are letting outside influences in and it can turn into a real-time and energy sucker. Focus, focus, focus on your own self, your own tasks, and your own family.  And focus on your goals and resolutions before giving your attention to outside sources.*

Learn to say not now

Sticking to a resolution that involves dieting, abstaining from alcohol, or not spending money can be difficult when you have a busy social calendar. But sometimes in order to stick to your resolution, you need to say no, or “not now”. You might have to switch up your social calendar and meet a friend for a walk or coffee or at an exercise class versus meeting for happy hour or a rich and expensive dinner.*

Learn new skills

There is an expression you can’t teach an old dog new tricks but that is just not true. With determination and an open mind, you can learn anything you want. But it is easy to get lazy and revert to what you know and what is easy. If you really want to learn something new or develop different habits, there is nothing stopping you…but yourself. Just make it a habit. Aristotle is credited for saying, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”5*

Focus on your health

Regardless of what your new year’s resolutions are, always focus on your health. When you make a resolution to be better, it should be assumed that always means taking care of your health first and foremost, because when you have good health, you really do have it all. Resolving the conflict between the good and bad bacteria in your gut should be automatically at the top of your resolution list because if your gut isn’t healthy folks, nothing is really going to be right in your life. So make sure that your routine includes taking your Body Biotics Bio-Identical SBO Probiotics Consortia every day with a big glass of water and you are already off to a great start. It is one of the most important things you can do to help keep your immune system strong.6*

Ok, 2022….let’s go! May we all strive to be our best and let’s stick to our New Year’s Resolutions!

Healthiest wishes,

Kelli

www.bodybiotics.com

 

Resources:

  1. https://www.merriam-webster.com/dictionary/resolution
  2. https://www.inc.com/peter-economy/this-is-way-you-need-to-write-down-your-goals-for-faster-success.html
  3. https://www.cnbc.com/2021/12/31/how-to-crush-your-goals-in-the-new-year-according-to-career-coaches-.html
  4. https://www.inc.com/peter-economy/this-is-way-you-need-to-write-down-your-goals-for-faster-success.htmlhttps://buffer.com/resources/daily-success-routine/
  5. https://buffer.com/resources/daily-success-routine/
  6. https://www.nm.org/healthbeat/healthy-tips/7-reasons-to-listen-to-your-gut

 

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Dec 26 2021

How well do You know your Cooking Oils?

Published by under Cooking Pils

Do you know your cooking oils?

Kitchen oils are plentiful and knowing how and when to use them can be confusing… here are a few tips.1*  

When you scan the cooking oil shelf in the grocery store, there are many varieties. Do you have a favorite? Cooking oils are not all used the same way. Some are best at different temperatures, have different shelf lives, and have different nutritional values. Although they all have many similarities, there are major differences among the most popular kitchen oils such as flavor and their smoke point. Using the right oil can make all the difference in your recipes and using the wrong one can result in a kitchen failure. Let’s look at the different oils and how they are best used. 1*

Vegetable Oil

Let’s start with the most common and the one that is the worst for you. That is vegetable oil. Because it has the word vegetable in it it’s easy to mistake this oil as healthy. But don’t be fooled. Many are highly processed and are simply refined extractions of various seeds. Due to its questionable ingredients, it typically causes an imbalance in the recommended ratio between omega-3s and omega-6s. This makes it an inflammatory food that can lead to cancers and many other health-related issues. So skip the vegetable oil and instead, choose from some of the healthier options below.(1,2)*

Olive Oil and Extra Virgin Olive Oil

All olive oil comes from the fruit of the olive plant, but what accounts for the difference is how the oil is extracted and processed.

Olive oil and extra-virgin olive oil taste different and do not react the same way to heat. Regular Olive oil, often called “Pure Olive Oil” or “Light Olive Oil”,  is usually light in color, has a neutral flavor, and is less costly than extra virgin olive oil. It is typically a blend of cold-pressed olive oil and olive oil that has been refined either chemically or with heat to remove any natural impurities. It is also able to handle a higher temperature than extra-virgin olive oil.1*

Extra virgin olive oil has been cold-pressed from the fruit, meaning it has not been exposed to chemicals or heat treated. This higher-quality oil is more flavorful and has a darker color. The flavor ranges from herbal and fruity to bitter and peppery, depending on the olives harvested. This oil has a lower smoke point since it is unrefined, so use extra caution when cooking with extra virgin olive oil. It is best drizzled on foods, used in salad dressings, or used for dipping. There is true art to creating delicious extra virgin olive oil and some can be quite expensive. 1*

Avocado Oil

Avocado oil is very versatile and full of taste and has a very high smoke point. Unlike many oils that are pressed from seeds, avocado oil is made from the actual avocado. This heart-healthy oil has anti-inflammatory properties. It can help prevent heart disease, arterial damage, and blood pressure.1*

 Coconut Oil

Not only can coconut oil be used on your skin and even in your hair but you can also use it in cooking. The fats found in coconut oil convert more easily to energy than other fat, help boost your metabolism, curb your appetite, and aid in weight loss.

 Coconut oil has a moderate heat roasting level, so it is great for sautéing and roasting. It can be used in baking instead of butter or other oils. Because it solidifies at 74 degrees, it does not work well in salad dressings or marinades. 1*

Canola Oil

Canola is a good option for everyday cooking, from eggs to chicken. Canola oil can endure relatively high levels of heat and has a neutral flavor that won’t overpower a dish. From a health perspective, it has a near-even ratio of omega-6 to omega-3 fats. This dietary ratio has been shown to help battle cancer, arthritis, and asthma. It also contains the essential omega-3 fatty acid called alpha-linolenic which may play a role in weight maintenance.1*

Grape seed Oil

Grapeseed oil has a simple, neutral taste that doesn’t overpower other ingredients and has a high smoke point so can be used for all types of cooking. While it is a great source of essential fatty acids and vitamin C, it should be consumed in moderation because it also contains a high amount of omega-6s. Omega-6s can increase inflammation and cause weight gain. Note, that grape seed oil is also found in beauty products, so make sure you are buying food-grade when purchasing.1*

Pumpkin Seed Oil

Pumpkin seed oil is a power-packed food rich in vitamin A, K, E, as well as both omega-3 and omega-6 fatty acids. It has a rich green color and nutty flavor that makes it the perfect addition to a dish.

Pumpkin seed oil is good for light sautéing or low-heat baking since it may lose some nutritional value when heated. It’s great for getting creative by using salad dressing, dips, or a marinade base.1*

Walnut Oil

Walnuts are full of nutritional benefits such as high amounts of omega-3 fatty acids and a significant source of iron, calcium, magnesium, and zinc. It has a rich and nutty flavor so it is great for drizzling over pasta and used in salad dressings. At high temperatures, it gets slightly bitter so it is best uncooked. Diets rich in walnuts and walnut oil have been shown to help the body respond better to stress and keep diastolic blood pressure levels down.1*

Sunflower Seed Oil

The sunflower seed oil has a high smoke point so it is great for searing meats, fish, and sautéing vegetables. It is shown to improve heart health, help fight cancer, lower bad cholesterol, and boost energy. 1*

Peanut Oil

Peanut oil has a high smoke point and has a bold and nutty, slightly sweet taste. It is commonly used in Asian dishes, and great in stir-fries and for sautéing veggies. It is high in calories yet low in saturated fats. Its mostly monounsaturated fatty acid content helps lower bad cholesterol and increase good cholesterol. It’s high in omega-6 and can mess up the omega 3:6 ratio, which can cause health problems. Go easy on this oil and stick with the unrefined, cold-pressed versions as opposed to the commercial peanut oils which are generally found in grocery stores and fast-food restaurants. These are refined, bleached, and deodorized. While the unrefined cold-pressed versions are more expensive, it is well worth the benefits to your health. 1*

Sesame oil

This oil has a very distinct nutty taste. It is loaded with antioxidants which help slow down cell growth and replication, lower blood pressure, blood sugar, and improve skin. Sesame oil provides 17% of the recommended daily value of vitamin K which provides bone support and prevents blood clotting.

With a high smoke point of 410 degrees, it is suitable for most cooking purposes. Cold-pressed sesame oil tastes great in vinaigrettes, dressings, and marinades while toasted sesame oil brings great flavor to dishes like stir-fries and dips.1*

Hemp Seed Oil

Hemp seed oil or Hemp oil is not recommended for cooking as it loses not only its flavor but also nutrients when it reaches a high temperature. Instead, add it to your smoothies, hummus, dressing, and sauces. It also has properties that help heal skin, reduce cholesterol, and control metabolism. You can also find Hemp oil in many natural body care products.1*

Flaxseed Oil

The upside of flaxseed oil is ingesting it daily has a positive effect on the digestive system and can be a natural way to treat constipation. It has also been linked to helping reduce high cholesterol and heart disease. The downside is that the taste is so-so. It has a funky smell and taste when overdone so it’s best in small amounts. Also, it doesn’t tolerate heat, so use uncooked.  

Ghee

Ghee is a form of clarified butter that has gained popularity of late for those on dairy-free diets. The milk protein has been removed so most people who are dairy-intolerant can consume it. It’s a great source of fat-soluble vitamins with a more intense nutty flavor than butter.

Ghee can be used similarly to butter. It has high smoke points, so can be used in cooking, greasing a pan, buttering toast and it can be left a room temperature because it doesn’t contain dairy.1*

 When using oils, follow these guidelines:

Oils that can be used at high heat:

Canola oil, sunflower oil, sesame oil, peanut oil, grape seed oil, ghee, avocado oil

For moderate heat: Coconut oil

Low heat: pumpkin seed oil, Extra Virgin Olive Oil

Without heat: Flaxseed oil, hemp oil

With or without heat: Sesame oil, pumpkin seed oil, avocado oil

 

Enjoy your oils but because of the high-calorie content, use in moderation!

Healthiest wishes,

Kelli

 

Resources:

  1. https://www.eatthis.com/cooking-oils/
  2. https://maxliving.com/healthy-articles/gut-health-and-hormonal-imbalances

 

 

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Dec 25 2021

‘Twas the day after Christmas and all through the house,

Published by under General

‘Twas the day after Christmas and all through the house,

Not a creature was stirring, not even a mouse,

Not even a mother or sister or brother

Because they were tired from this and the other

Last-minute shopping and staying up late

Parties and toasting and putting on weight

While stress levels rose and patience was thin

Love and joy of the season quickly set in

Now that its done, comes a sigh of relief

The holidays are over, even though brief

May 2022 bring you joy and good health

Renewal, inspiration and the best kind of wealth

We hold up our glass and to YOU we cheer

Wishing you joy and a Fantastic new year!

 

Happy Holidays from all of us at Body Biotics. We appreciate each and every one of you!

While It has been a rough couple of years and lives have changed immensely one thing remains consistent and that is our appreciation for our very loyal customer base.

We look forward to going into 2022 with you with a sense of renewal, hope and a desire for positivity and great health.  May you carry the joy of the holidays with you into the New Year!

Happy 2022

Kelli

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Dec 12 2021

Stress and Sugar can Sabotage your Holidays

How stress, sugar, and an unhealthy microbiome can sabotage the holidays.

With some planning and skilled execution, you can have a healthy and stress-free holiday!

There are two things you can count on this time of year…a heaping load of stress and a heaping serving of sugar. The holidays are really good at winding us up and filling our tummies with all kinds of sweet desserts and treats. Stress and sugar team up at the holidays to give our microbiome a one-two punch. Well with a little preparedness we can get through the holidays feeling both mentally and physically great.

Let’s look at how both stress and sugar affect the gut and how the two team up to cause damage if we aren’t careful.

Stress

Everyone gets stressed. When you feel anxious and stressed, your brain floods your nervous system with hormones and chemicals designed to help you respond to a threat. Adrenaline and cortisol are two examples.

While adrenaline and cortisol help us in the event of an urgent, demanding, or high-pressure situation, long-term exposure to these hormones caused by stress can wreak havoc on your gut…and your overall health. If we are in a constant state of stress, due to work, family, relationships, food deficiencies, or other life circumstances, the body never gets the signal to return to a state of normalcy. This results in a weakened immune system, leaving us more vulnerable to viral infections and frequent illness. It can also contribute to weight gain and start a cycle that is tough to break. During our last blog, we talked about how human beings tend to focus on the negative instead of the positive. When we focus on the negative it can evolve into anxiety, feelings of doom, and hopelessness. Long-term anxiety and panic attacks can cause the brain to release stress hormones on a regular basis. This in turn can increase the frequency of symptoms such as headaches, dizziness, and depression. We’ve all been suffering through a pandemic, so this year we are particularly susceptible.1*

In addition to the release of these hormones, stress also brings about changes in our gastric secretion. It slows down the movement of food through the digestive tract and leads to intestinal permeability and inflammation. Particles, such as bacteria and undigested food can move more easily into the bloodstream, which can cause damaging and chronic inflammation. This results in leaky gut, and can lead to autoimmune diseases as a result1*

Sugar

It is tough this time of year because there is lots of sugar everywhere! From Christmas cookies to fudge to cakes, everyone loves to create sugary treats to eat and give to friends.

Sugar is damaging to the microbiome because it feeds the unhealthy bacteria that are present there. When we overindulge, and our bacteria get out of whack, that runs down our immune system and causes us to crave more sugar. Holiday stress can cause us to crave comfort food and this often comes in the form of sugar. But this temporary pacification can leave us feeling worse, as it causes our unfriendly bacteria to thrive. Remember, about 90 percent of our serotonin is created in the gut, and this sends signals to our brain. If our gut is unhealthy, we don’t produce as much serotonin, which can leave us feeling depressed and anxious. Then if we turn to sugar when feeling that way, it starts a hard-to-break cycle that is not good for the gut or the brain.1*

Stress and Sugar

There is another reason we reach for sugar when we are stressed. According to researchers at UC Davis, sugar has been shown to slow the secretion of stress-induced cortisol and suppress the hypothalamic-pituitary-adrenal axis in your brain which controls your response to stress, minimizing feelings of anxiety and tension…in the short term. It does make us feel better. But this euphoria or sugar high is short-lived and followed by a low as the gut and liver work to process the sugar. This temporary relief could be what makes us turn to sugar in times of stress or worry, besides its sweet taste.

Other research suggests that sugary treats have no positive effect on mood, but just the opposite. A 2017 study found that consuming a high sugar diet can increase one’s chances of mood disorders in men and recurrent mood disorders in both sexes.1*

Another study done in 2019 found consuming saturated fats and added sugars regularly was associated with higher feelings of anxiety in adults over age 60 and multiple studies have found a link between diets high in sugar and depression.1*

Having a stressful day or week is not going to have long-term negative effects on your gut just as eating a piece of cake or a hot fudge sundae on occasion won’t either. But it is the long-term stress that induces changes in our guts, by affecting our gastric secretions, the movement of our digestive tract, intestinal permeability, and chronic inflammation. And it is also the culmination of years of eating inflammatory foods such as sugary and processed nutrient-poor foods that take a toll on our bodies, leading to many modern chronic diseases. 2*

So…what can you do now?

Think ahead! Plan your menus and have home-cooked healthy foods available in your refrigerator to eat every day. Incorporate anti-inflammatory fresh whole foods into your daily diet. Of course, if you can get organic, even better. Don’t forget your daily regimen of Body Biotics™ Bio-Identical SBO Probiotics Consortia™. If you have a holiday party where you know your food choices will be limited, eat a healthy meal at home before you go, so you aren’t tempted to pig out when you get there. Limit your alcohol intake. (We talked about the effects of too much alcohol on the gut in an earlier blog).2*

Get your Christmas planning and shopping list going early to avoid stressful last-minute situations that leave you frazzled. Avoid family situations that make you unhappy or sad. Get outside and walk and get plenty of sleep.

All these things will help to boost your immune system, increase energy, help you sleep better, and balance your hormones. Think about giving your body all the healthiest things it needs to keep it operating at its best. By eating right and taking care of yourself, it is a lot easier to handle stressful situations when they arise. When you are hungover, down on yourself for eating too much sugar, or tired, it makes you irritable and stressed, and outside stressors can seem larger than they are.2*

Practice mindfulness techniques such as meditation, yoga, or walking outside to balance your nervous system. Each of those techniques involves deep breathing, which triggers the parasympathetic nervous system, oxygenates your blood, and activates digestion.2*

Give yourself a break and know you don’t have to do it all. Say no to those things that stress you out. Focus on the good in the world, not the bad. Look at the positive, not the negative as we covered last time.

Have a very happy holiday and know we are wishing you the very best. Stay healthy!

Healthiest wishes,

Kelli

www.bodybiotics.com

Resources:

  1. https://www.healthline.com/health/mental-health/how-sugar-harms-mental-health#eat-this
  2. https://sagewellnessctr.org/2020/11/all-disease-begins-in-the-gut-hippocrates/?gclid=CjwKCAiAs92MBhAXEiwAXTi257Hsyx5zG1BN3ATo5_I8p_G5HG-g-jTcU71YoIkoFYbcYrXTId8C1xoCWDYQAvD_BwE

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Nov 28 2021

Be aware of alcohol and its effects on the gut

Be aware of alcohol and its effects on the gut.

As the holidays are approaching, safeguard your microbiome by not overindulging.

It’s fall! The weather is getting colder, family gatherings are being planned and holiday party invites are going out. For many, this socializing means social drinking, and unfortunately, too much alcohol can take a toll on the microbiome. If over-imbibing can be an issue due to too many social engagements or added holiday stress, consider a few factors in order to keep your body healthy and your immune system at its best.*

What does consuming alcohol do to your gut?

When we drink alcohol, just as when we eat food, its pathway is through the mouth, into the stomach, and then the intestines. Therefore, it is these areas of the body that are greatly impacted when we overindulge. When you drink too much alcohol, your body might react by experiencing digestive issues, such as diarrhea, stomach aches, and inflammation of the GI tract.

The GI tract is designed to be naturally permeable so that nutrients and minerals can pass through the intestinal lining and into the bloodstream but it also acts as a protective barrier to keep toxins out of your blood. When we drink too much alcohol, it can damage the cells that line the intestinal walls, thus weakening that delicate barrier. This condition, known as leaky gut syndrome allows toxins, bacteria, and even food particles to exit the GI tract and enter the bloodstream. A leaky gut can increase inflammation and has been linked to multiple health conditions, such as diabetes, arthritis, allergies, and even mental health problems. 1*

In addition to increased gut permeability, heavy drinking can throw your gut microbiome off balance, resulting in an overgrowth of bad bacteria. A healthy gut is comprised of billions of bacteria, approximately 80% good and 20% bad. When we drink too much alcohol, it can shift this equilibrium towards the bad, tipping the scales to create a cycle that can be hard to break as the bad bacteria multiply, creating cravings for more unhealthy foods that feed these unfriendly critters. An imbalanced gut may lead to:

  • constipation, diarrhea, and bloating
  • fatigue and low energy
  • weight fluctuations
  • food intolerances and food allergies
  • problematic skin conditions
  • mood swings1*

Many times cocktails include sugary mixers and the combination of sugar and alcohol does a double whammy on your gut. As the alcohol damages the gut lining and the sugar feeds the unhealthy bacteria, we are creating a dangerous environment for bacterial overgrowth..2*

Now, not all alcohol is bad and moderation is important. In our blog covering the benefits of antioxidants, we discussed polyphenols, which are micronutrients that act as antioxidants and can be found in red wine. In small amounts — a glass per day — can help increase the good bacteria and actually help to reduce inflammation. Keep in mind, you can find polyphenols in many types of fruit…not just red wine. 3*

If you are struggling with gastrointestinal issues whether it be an overabundance of bad bacteria, inflammation, or leaky gut, cutting back or eliminating alcohol from your diet while you heal may be part of the solution along with improving diet, increasing your probiotic intake, and focusing on good sleep and daily exercise. If you over imbibe, it’s always good to take extra Body Biotics™ Bio-Identical Probiotics Consortia™ for a few days to help reinforce your friendly bacteria and boost your immune system.1*

It’s important to note that there is a difference between overindulging on occasion and having a true alcohol problem. According to the Addiction Center, the definition of heavy drinking is “…consuming 8 drinks or more per week for women and 15 or more for men…”. This excessive, chronic drinking can lead to dangerous health issues such as ulcers, bleeding ulcers, and liver damage. The liver acts as a filter for the blood and it is also where we manufacture proteins, enzymes, and hormones the body uses to ward off infections. It also converts vitamins, nutrients, and medicines into substances our bodies can use. When we drink, the liver “…processes over 90% of consumed alcohol. The rest exits the body via urine, sweat, and breathing…” In cases of chronic alcohol abuse, the liver can’t keep up resulting in destruction to liver cells, which can lead to cirrhosis of the liver, alcoholic hepatitis, and liver cancer.4*

 

**Please note: if you feel you have a problem with controlling your alcohol intake, professional intervention may be necessary along with regular support groups. Alcoholism is a disease that should be taken seriously because it can damage lives…your own and those you love.4*

So, as the holiday season approaches, keep things in check. Have fun, but do it safely for your health and those around you. Consider a “mocktail” instead of the real thing, and never drink and drive. What you do now, will determine how healthy you start the New Year. Let’s start it in good health, good standing, and in good moods, with a healthy gut and a strong immune system!*

Healthiest wishes,

Kelli

www.bodybiotics.com

Resources:

  1. https://riahealth.com/2021/03/09/alcohol-and-gut-health/
  2. https://www.myguthealthtoday.com/sugary-alcoholic-drinks-bad-hangovers/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2903024/
  4. https://www.addictioncenter.com/alcohol/liver/

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Nov 14 2021

Act today, enjoy tomorrow

Published by under Immune System

Act today, enjoy tomorrow.

What actions are you taking today to maintain good health and prevent illness and trouble in the future?

A good friend of mine often tells me, “I need to get home and take care of my money maker!” I always chuckle, but her intention to get home, go to bed early and take care of herself always fills me with joy. She knows, if we don’t take care of ourselves physically and spiritually, we can’t take care of others and we can’t be our best selves at our jobs, whether it is working at home, from home, or in an office somewhere. In fact, if we don’t take care of ourselves on a daily basis, there are a lot of things we can’t do well and won’t be able to do in the future.*

We all have heard the famous quote by Benjamin Franklin, “…An ounce of prevention is worth a pound of cure…”. He said this in regards to fires threatening Philadelphia in 1736. Preventing a fire is a lot easier than extinguishing one once it starts. Over the years, this phrase has been applied to so many situations, including health. Disease and illness are kind of like a fire. It is a lot better to prevent it from happening than trying to come back from it once it has started.1*

There are so many easy ways to protect ourselves today to prevent trouble in the future! Being proactive in our daily lives can really pay off in the long run.

Let’s start with taking care of our guts. At the core of good health is a healthy gut. When the microbiome gets out of balance, whether it be too much unfriendly bacteria brought on by antibiotic use, poor diet, or an overload of stress, it can throw our whole system out of whack. In extreme cases of Candida overgrowth, it can really take some time and serious diet and lifestyle change to come back from that. The simple and easy steps of taking Body Biotics Bio-identical SBO Probiotics Consortia regularly and getting plenty of fiber and fresh fruits and vegetables in your diet can protect and fortify your gut. If we do the opposite, eat junk food, overindulge in alcohol regularly, are over-stressed, we can find ourselves at a precipice that is hard to get back from. Don’t let yourself get to that place. Take a proactive approach to good gut health daily.*.

Regular wellness checks are another way you can protect yourself. Procedures like dental cleanings, mammograms, annual physicals…all these things help to protect you from serious illness by catching things early. Getting regular colonoscopies? Don’t put this stuff off. If you catch colon cancer early, it is very treatable. If you let it go, it is not. This applies to many other forms of cancer as well. It is scary to get checked out sometimes, but ignoring it doesn’t do you any good.*

How about diet and exercise? Are you preventing yourself from becoming obese by following a healthy diet and exercising daily? We know this prevents diabetes and heart disease and mental decline as well. It is tough to make yourself do it, but a morning walk for thirty minutes or longer does wonders for your long-term health. Lightweight training prevents your muscles from atrophy. Every day commit at least 30 minutes to get your heart pumping.*

Your mental health is so important! Taking time for yourself to just breathe and think and daydream is essential for a healthy brain and peace of mind. Exercising helps with this as well. Laughing, spending time with people you enjoy, reading a book for pure entertainment, or playing with your pet. All these things keep your mind happy and healthy.*

Don’t forget to protect your skin! It is the only skin you have and it is also your biggest organ. Don’t damage it by spending too much time in the sun without the proper protective clothing or sunscreen. Skin cancer is also preventable by avoiding too many UV rays. Take care of your skin not only to prevent skin cancer but also to prevent premature wrinkles and aging.

Protect your relationships and think before your speak. It seems lately folks are just blurting out their opinions left and right (literally) without thinking about how it might make someone else feel or how it might be hurtful to their friends, family, and neighbors. There has always been the manner code of don’t discuss certain things in mixed company and there is a reason for that. Certain topics are so heated that it surely ends in arguments. Check your words and opinions before they come out of your mouth. Once said, you can’t take them back. Preventing an argument is a lot easier than making up one.*

How are you preventing yourself from catching the new delta variant of the coronavirus?  Whether you are vaccinated, social distancing, or masking up, it is better to not get it than end up possibly hospitalized and trying to fight your way back from a ventilator.*

Simple choices in life can really make a difference. Each day we are faced with them and make choices that can affect us for the rest of our lives. Wearing a bike helmet, putting on a seat belt, taking an Uber after a night of cocktails, locking your car doors at night…all of these things can help us avoid serious consequences that are so easily preventable. And when it comes to your health, it can make the difference between a long and healthy life versus a life of prescriptions, aches and pains, and suffering. Choose wisely! I know you will.*

Take care of your money maker…that is you!

Healthiest wishes,

Kelli

 

www.bodybiotics.com

 

 

Resources:

https://www.cam.ac.uk/research/news/ounce-of-prevention-pound-of-cure

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