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Intestinal health is much more than just daily regularity. Your body’s ability to absorb nutrients depends on the health of your intestinal environment. If the intestines are overwhelmed with bad bacteria, your intestinal health can become compromised. The body needs to have a healthy balance of good bacteria to function at its best. Eating the right foods and avoiding stress are key to maintaining this balance, and for most people in good health, the balance of good to bad bacteria remains fairly constant. But with everyday stresses, lowered resistance, and occasional environmental challenges, bad bacteria can put the body into imbalance.
Probiotics are especially helpful in alleviating occasional diarrhea, as well as the gas, bloating and discomfort that come along with it. The “good” bacteria in probiotics can help to displace the “bad” bacteria that cause diarrhea, and they can also help to restore the normal ratio of good to bad bacteria in the body. Probiotics also produce substances that help prevent the growth of harmful bacteria, and have been shown in clinical trials and real-life situations to shorten the duration of episodes of occasional diarrhea.
Visit our wellstore store to see which probiotic product may be helpful to you as there are several strains. For example, if you are traveling out of the country and prone to traveler’s diarrhea or taking antibiotics, then Proboulardi would be the best choice. If you have IBS, Crohn’s, colitis, or constipation, then Ultra Flora DF or Ultra Flora IB (extra strength) is for you.
Keep your kitchen cool and your body fueled with antioxidants. Serve with warm, crusty bread or baked tortilla chips for a light meal that tastes like a garden in your bowl.
Serves 8
Ingredients
2 stalks celery
1 large cucumber
1 brown onion
1 red pepper
1 yellow pepper
1 large carrot
12 large plum tomatoes
3 cups low sodium tomato juice or strained pureed tomatoes
2 TBS. red wine vinegar
2 TBS. extra virgin olive oil
salt and freshly ground black pepper, to taste
1 medium avocado
Preparation
1. Wash and dry all vegetables.
2. Dice vegetables into small-medium sized cubes and put into a large bowl.
3. Add 2 ½ cups tomato juice, red wine vinegar, olive oil, salt and pepper.
4. Refrigerate over night to let the flavors mingle.
5. Place half of the mixture into a food processor or blender and puree to desired consistency. If too thick, add more tomato juice.
6. Put a ladle of pureed soup into a bowl and top with a ladle of the diced, chunky mixture.
7. Top the gazpacho with thinly sliced or diced avocado.
8. Serve with warm, crusty bread or baked tortilla chips.
Nutrition Facts
Calories 120
Fat 6 gm
Protein 3 gm
Carbohydrates 17 gm
Fiber 4 gm
Soluble fiber, which is found in oats, barley, beans, apples, oranges and other fruits and vegetables, may help prevent heart disease by lowering LDL, or “bad” cholesterol levels. Set a goal to eat 20 to 35 grams of fiber every day (read labels).
The best way to do this is to consume a wide variety of whole grains, nuts, seeds, beans, fruits and vegetables.
Include more fiber in your eating plan by:
- adding vegetables to sauces, stews and casseroles
- adding oats to meatloaf, soup, breads and cookies
- starting your day with a bowl of high fiber cereal (at least 5 gm dietary fiber per serving) and sprinkling it with slivered almonds and berries or sliced apples
- topping salads with fresh fruit and unsalted sunflower seeds
Help prevent heart disease by eating fiber regularly. Start with a goal of 5 servings of fruits and vegetables each day, along with whole grains and beans. Remember, as you increase your fiber you need to increase your water intake.
From start to finish, in 30 minutes you will have delicious, nutritious muffins that will disappear as you take them out of the oven. Muffins are great when you are on the run. They can be a satisfying snack or when enjoyed with a glass of low fat milk they become a balanced, energy-producing breakfast.
Makes 12 muffins
Ingredients
1 ½ cups wheat bran
1 cup nonfat milk
½ cup unsweetened applesauce
1 egg
2/3 cup brown sugar
½ tsp vanilla extract
½ cup all-purpose flour
½ cup whole wheat flour
1 tsp baking soda
1 tsp baking powder
½ tsp salt
½ cup chopped walnuts
1 cup blueberries
Preparation
- Preheat oven to 375 degrees F. Grease muffin cups or use paper muffin liners.
- Mix together wheat bran and milk, let stand for 10 minutes.In a large bowl, mix together applesauce, egg, brown sugar, and vanilla.
- Beat in bran mixture. Stir together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries and walnuts. Scoop into muffin cups.
- Bake in preheated oven for 15-20 minutes, or until tops spring back when lightly tapped.
Nutrition Facts
Calories 156
Fat 4.3 gm
Sodium 224 mg
Fiber 4.6 gm
Protein 4.5 gm
