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Vitamin D2 and D3: New Study Results Emphasize the Comparison

Vitamin D2 and D3: New Study Results Emphasize the Comparison

Your Guide to Making Superfood Mocktails

<p>When the weather warms up, so do those after-work drinks, happy hours and cocktail party invites.</p>
<p>While there’s no harm in imbibing once in a while, you want to make the best choices for your health, and that means limiting alcohol or avoiding it all together for a period of time. And that’s OK! You can still partake in social gatherings with a mocktail. Unfortunately, most mocktail recipes are calorie-dense and filled with empty calories from sugary juices and syrups. That’s why today, I’m sharing my tips for creating healthy and refreshing mocktails! The secret to preparing these flavorful libations is to use whole, fresh ingredients. Think plenty of fruit, fresh herbs, seltzer. Honestly, you don’t need a lot of ingredients to make a festive, Instagram-worthy drink! Just be sure to avoid simple syrups, drink mixes, fruit juices and concentrates. In case you missed it, I addressed the <a href="https://nutritionstripped.com/side-effects-of-alcohol/" rel="noopener" target="_blank">effects of alcohol</a> on your body.</p>
<h3><strong>Healthy Mocktail Drink Bases</strong></h3>
<h4>Kombucha</h4>
<p>Kombucha is a fermented tea drink that has excellent probiotic benefits. You brew tea and then add sugar and SCOBY (symbiotic culture of bacteria and yeast). The SCOBY eats the sugar, which turns the tea into a fermented beverage. What’s great about kombucha is that it’s vegan-friendly and dairy-free, and it also tends to be low in calories. But some brands of kombucha tend to be high in sugar and have very small amounts of alcohol (usually under one percent). It’s also unpasteurized, so pregnant women should avoid it.</p>
<h4>Green juice or any other cold-pressed juice</h4>
<p><a href="https://nutritionstripped.com/juicing-101/" rel="noopener" target="_blank">Juices</a> make a great base for mocktails because they’re full of flavor from the fruits, veggies, and herbs you add into it. They’re also packed with vitamins, antioxidants, phytonutrients, and minerals. Plus, they’re easier to digest because they don’t have fiber. Try my <a href="https://nutritionstripped.com/carrot-apple-blended-juice/" rel="noopener" target="_blank">Carrot Apple Blended Juice</a> or the <a href="https://nutritionstripped.com/stripped-green-juice/" rel="noopener" target="_blank">Stripped Green Juice</a>.</p>
<h4>Seltzer or sparkling water</h4>
<p>We’re big fans of La Croix seltzer at team NS! They make a great base for mocktails because they’re bubbly, fizzy and have a hint of flavor. You can dress it up with flavors you love, like lemon, lime, berries, ginger, etc. Most seltzer waters have zero calories or have very few calories and don’t contain any sugar. And best of all, other people in the room don’t know you have a non-alcoholic drink, so you’re partaking in the festivities minus the dehydration and hangover that often comes with drinking alcohol.</p>
<h4>Iced tea</h4>
<p>As I’ve said before, I absolutely love <a href="https://nutritionstripped.com/tea-101/" rel="noopener" target="_blank">tea</a> because it has a calming effect and it’s more refreshing than coffee. Tea is also packed with health-boosting antioxidants, catechins, and polyphenols that help prevent chronic disease, cancer, bone loss. The list goes on! They also have a complex flavor profile, ranging from sweet to earthy to grassy to nutty to floral. Simply brew tea in a kettle and allow it to steep for at least 12 hours to fully get its flavors and nutrients. Try my <a href="https://nutritionstripped.com/love-your-liver-iced-tea/" rel="noopener" target="_blank">Love Your Liver Iced Tea recipe</a>, which features peppermint tea and ginger.</p>
<h3>Superfood Mocktail Garnishes</h3>
<p>– Berries<br />
– Ginger<br />
– Cherries<br />
– Pomegranate<br />
– Watermelon<br />
– Citrus fruits: Lime, lemon, grapefruit, oranges, and kiwi<br />
– Fresh herbs and flowers: Mint, lavender, rose, rosemary, sage, and basil<br />
– Chia seeds<br />
– Rhubarb</p>
<h3>4 Superfood Mocktails and Spritzers to Make at Home</h3>
<h4><strong>1. Sangria</strong></h4>
<p>You’ll never miss the wine in sangria when you have all the other delicious components. My fun non-alcoholic take on the Spanish drink involves using iced black tea and freshly squeezed orange and pomegranate juice. Muddle oranges and apples at the bottom of each glass or a pitcher and pour the tea and juice mixture into it. Then, I like to add thin lemon and lime slices and some seltzer or sparkling water over it. The result is a  refreshing drink that’s perfect for enjoying a meal al fresco or lounging outside.The muddling the fruits enhance their sweetness, so you don’t need to add much sweetener. But if you want to add a little something, check out my guide to preparing your own <a href="https://nutritionstripped.com/how-to-make-stevia-extract/" rel="noopener" target="_blank">Stevia extract</a> or include a touch of honey.</p>
<p><a href="https://nutritionstripped.com/wp-content/uploads/2017/04/healthy-avocado-margarita-nutrition-stripped-recipes-naturally-sweetened.jpg"><img alt="The Best Avocado Margarita | Nutrition Stripped" class="alignnone size-medium wp-image-36982" height="300" sizes="(max-width: 200px) 100vw, 200px" src="https://nutritionstripped.com/wp-content/uploads/2017/04/healthy-avocado-margarita-nutrition-stripped-recipes-naturally-sweetened-200x300.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2017/04/healthy-avocado-margarita-nutrition-stripped-recipes-naturally-sweetened-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2017/04/healthy-avocado-margarita-nutrition-stripped-recipes-naturally-sweetened-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2017/04/healthy-avocado-margarita-nutrition-stripped-recipes-naturally-sweetened-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2017/04/healthy-avocado-margarita-nutrition-stripped-recipes-naturally-sweetened-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2017/04/healthy-avocado-margarita-nutrition-stripped-recipes-naturally-sweetened-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2017/04/healthy-avocado-margarita-nutrition-stripped-recipes-naturally-sweetened.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2017/04/healthy-avocado-margarita-nutrition-stripped-recipes-naturally-sweetened-200x300@2x.jpg 400w" width="200" /></a></p>
<h4><strong>2. Avocado Margarita</strong></h4>
<p>My <a href="https://nutritionstripped.com/best-avocado-margarita/" rel="noopener" target="_blank">Avocado Margarita</a> is one of my all-time favorite summer drinks! The great news is that you can enjoy this cocktail completely alcohol-free.What makes this drink a superfood mocktail is — you guessed it — avocados. Avocados are rich in heart-healthy fats and fiber, so this beverage will fill you right up. Simply add an avocado with lime juice, sea salt, and a touch of honey and orange juice in a blender and blend until the mixture is smooth and liquefied. Garnish with fresh lime zest, sea salt around the rim, and a watermelon radish slice, and you’ve got yourself one festive drink that will woo your dinner guests to the table.</p>
<p><a href="https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1.jpg"><img alt="Guys Gift Guide | Nutrition Stripped" class="alignnone size-medium wp-image-43218" height="200" sizes="(max-width: 300px) 100vw, 300px" src="https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-300x200.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-300x200@2x.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-768x512@2x.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-1024x683@2x.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-431x287@2x.jpg 862w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-762x508@2x.jpg 1524w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-606x404@2x.jpg 1212w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-307x205@2x.jpg 614w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-1346x896@2x.jpg 2692w, https://nutritionstripped.com/wp-content/uploads/2017/12/watermelon-gin-twist-healthy-cocktail-nutrition-stripped1-168x112@2x.jpg 336w" width="300" /></a></p>
<h4><strong>3. Watermelon Mint Twist</strong></h4>
<p>Watermelon is incredibly hydrating — it’s actually got more water content than most fruits. It’s also a great source of electrolytes and has essential nutrients, vitamins, and antioxidants. Plus, watermelon takes well to a variety of herbs and is naturally sweet so you don’t need to add any sweeteners to enhance its flavor. I’m partial, but I think my <a href="https://nutritionstripped.com/healthy-cocktail-watermelon-mint-twist/" rel="noopener" target="_blank">Watermelon Mint Twist</a> is one of the best cocktail recipes out there — and mocktail when you omit the vodka! In this recipe, I use watermelon juice and frozen watermelon juice ice cubes for more flavor and presentation. The lemon juice and fresh mint tame the sweetness of the watermelon with a hint of bitterness and tart flavor.</p>
<p><a href="https://nutritionstripped.com/wp-content/uploads/2017/06/nutrition-stripped-simple-strawberry-lemonade-fresca-recipe.jpg"><img alt="" class="alignnone size-medium wp-image-38924" height="300" sizes="(max-width: 200px) 100vw, 200px" src="https://nutritionstripped.com/wp-content/uploads/2017/06/nutrition-stripped-simple-strawberry-lemonade-fresca-recipe-200x300.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2017/06/nutrition-stripped-simple-strawberry-lemonade-fresca-recipe-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2017/06/nutrition-stripped-simple-strawberry-lemonade-fresca-recipe-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2017/06/nutrition-stripped-simple-strawberry-lemonade-fresca-recipe-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2017/06/nutrition-stripped-simple-strawberry-lemonade-fresca-recipe-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2017/06/nutrition-stripped-simple-strawberry-lemonade-fresca-recipe-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2017/06/nutrition-stripped-simple-strawberry-lemonade-fresca-recipe.jpg 1000w, https://nutritionstripped.com/wp-content/uploads/2017/06/nutrition-stripped-simple-strawberry-lemonade-fresca-recipe-200x300@2x.jpg 400w" width="200" /></a></p>
<h4><strong>4. Two-Minute Strawberry Lemonade Chia Fresca</strong></h4>
<p>Want to change up the way you enjoy your H20? Chia Fresca is what you’ve been looking for. Chia Fresca is another great way to stay hydrated with extra benefits. <a href="https://nutritionstripped.com/spotlight-on-chia-seeds/" rel="noopener" target="_blank">Chia seeds</a> are an excellent source of brain- and heart-boosting omega-3 fatty acids and fiber. Not to mention, these tiny powerhouses are hydrophilic, meaning they love water and soak up any liquid they’re in. What’s more is that they swell into a gel-like consistency when they come in contact with water to promote gut health and stabilized blood sugars. What’s not to love? <a href="https://nutritionstripped.com/spotlight-on-chia-seeds/" rel="noopener" target="_blank">My Two-Minute Strawberry Lemonade Chia Fresca recipe</a> calls for chia seeds (obviously) and filtered water, but to turn it into a fun mocktail, you can substitute water with seltzer. I also add one packet of this <a href="https://www.truelemon.com/product/true-strawberry-lemonade/" rel="noopener" target="_blank">True Strawberry Lemonade Mix</a>, which is absolutely free of artificial sweeteners or flavors and preservatives. It’s made with real fruit and has just one gram of sugar.</p>
<h3>Let’s Hear It!</h3>
<p>What are some of your favorite mocktail recipes? What flavors do you like to mix and match? Share your summer mocktail recipes with the NS community below and post them on Instagram with #nutritionstripped. For more mocktail and drink recipes, check out the <a href="https://www.amazon.com/Nutrition-Stripped-Whole-Food-Recipes-Deliciously/dp/0062419927/ref=as_li_ss_tl?s=books&ie=UTF8&qid=1515059191&sr=1-1&keywords=nutrition+stripped+cookbook&linkCode=sl1&tag=nutritstripp-20&linkId=9a634186f949f814e40bdeb59d7a5811" rel="noopener" target="_blank">Nutrition Stripped Cookbook.</a> It’s got a great selection of recipes you can enjoy year-round and in the summer — since that’s just around the corner!</p>
<p>xx McKel</p>
<p>The post <a href="https://nutritionstripped.com/your-guide-healthy-mocktails/" rel="nofollow">Your Guide to Making Superfood Mocktails</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped</a>.</p>
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Your Guide to Making Superfood Mocktails

When the weather warms up, so do those after-work drinks, happy hours and cocktail party invites. While there’s no harm in imbibing once in...

How Massage Therapy Can Help With Mood and Sleep Issues

<div style="width: 610px" class="wp-caption aligncenter"><img alt="Cosmetology continuing education" class="fr-fil fr-dib" height="400" src="https://www.mediashower.com/img/073C1A00-388A-11E8-A66C-9B728BB7F35C/bigstock-Beautiful-woman-enjoying-a-fac-12190778_600x.jpg" style="width: 600px" width="600" />
<p class="wp-caption-text">Sleep patterns that have become disrupted can be improved by regular massage.</p>
</div>
<p>Getting enough sleep at night is vital for an individual to be able to function correctly during the day, particularly at work. Lack of sleep can cause drowsiness, affect the ability to concentrate, and leave someone in a less than happy mood.</p>
<p>When the inability to sleep goes on for a long period, it can cause physical as well as emotional issues. Cosmetology continuing education courses can help you to refresh the massage techniques that will help your clients.</p>
<p><strong>What the Experts Say About Massage</strong></p>
<p>The <a href="https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167">Mayo Clinic</a> concludes that massage is beneficial for a number of different situations and medical conditions, including insomnia. Stress is a major factor in both emotional upset and insomnia. However, for many, it is a daily challenge to manage both work and family, leaving precious little time to relax. This lack of downtime leads to stress-related illness and lack of quality sleep. Massage, with its emphasis on providing relaxation, can address these serious concerns.</p>
<p><strong>Insomnia</strong></p>
<p>Everyone has had a few restless nights. That’s normal. But, if your clients find that they have difficulty falling or staying asleep night after night for at least six months, this is probably insomnia.</p>
<p>The lack of restful sleep can lead to mood swings that often end up leaving sufferers feeling rattled. This makes anyone less than enjoyable to work or live with. It also increases the risk of<span style="font-size: 1em;background-color: initial"> developing chronic diseases such as heart disease and diabetes. Lack of sleep has also been found to lead to overeating on a regular basis.</span></p>
<div style="width: 610px" class="wp-caption aligncenter"><img alt="Cosmetology continuing education" class="fr-fil fr-dib" height="399" src="https://www.mediashower.com/img/073C1A00-388A-11E8-A66C-9B728BB7F35C/bigstock-Woman-Relaxing-In-The-Beauty-S-5533932_600x.jpg" style="width: 600px" width="600" />
<p class="wp-caption-text">Massage elevates mood and reduces stress.</p>
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<p><strong>Emotions Are Affected Too</strong></p>
<p>When stress becomes a reality, the body reduces the amount of serotonin and endorphins that are released. Endorphins are neurotransmitters that carry electrical signals within the brain.</p>
<p>With<span style="font-size: 1em;background-color: initial"> a massage, the number of endorphins released within the brain increases. This reduces pain and elevates mood. In fact, the release of endorphins on a regular basis has been found to </span><a href="https://www.webmd.com/depression/guide/exercise-depression#1" style="font-size: 1em">reduce depression</a><span style="font-size: 1em;background-color: initial">. Since endorphins reduce pain, they also have a beneficial effect on sleep.</span></p>
<p>Serotonin is another chemical in the body that elevates mood. It has been called the <a href="https://www.medicalnewstoday.com/kc/serotonin-facts-232248">“happy chemical”</a> because a sufficient amount of serotonin helps to elevate mood and reduce pain. It also assists in having better sleep cycles.</p>
<p>Serotonin is used by the body to form melatonin. Together, serotonin and melatonin allow a person to enter into deep sleep, the most restful sleep possible.</p>
<p><strong>Massage Therapy</strong></p>
<p>Massage therapy is helpful in increasing not just serotonin but endorphins as well. It has been proven that 30 minutes of massage twice a week is capable of providing positive relief from both depression and insomnia. Most people report feeling and sleeping better after just one session.</p>
<p>Providing massage therapy is a wonderful way to help your clients look and feel better. New ways to maximize the benefits of massage therapy help therapists bring the latest innovations to their sessions. One way to find out about what can be done to enhance massage therapy is to take an online course in massage therapy as part of your cosmetology continuing education.</p>
<div style="width: 610px" class="wp-caption aligncenter"><img alt="Cosmetology continuing education" class="fr-fil fr-dib" height="421" src="https://www.mediashower.com/img/073C1A00-388A-11E8-A66C-9B728BB7F35C/bigstock-Young-Guy-In-A-Beauty-Salon-Ge-7810967_600x.jpg" style="width: 600px" width="600" />
<p class="wp-caption-text">Keeping up with the latest in massage techniques helps hone and add to skills.</p>
</div>
<p><strong>Continuing Education Is More Than Just Fulfilling Licensing Requirements</strong></p>
<p>For most cosmetologists, continuing education is mandatory to retain an operational license. At Beauty Academy, we make it easy for you to fulfill the requirements and enhance your skills at the same time.</p>
<p>It’s so easy. Just log on and download the course you wish to take. After you finish reading the material, you can even download the test if that is required in your state. Once you are done, pay for the course, and you’ll receive your certificate of completion. You can download that too.</p>
<p>If you have any questions, just call our hotline, and representatives are waiting to answer your questions.  At this link, you can find out more about our <a href="https://beautyce.com/massage-therapy/">massage therapy courses</a>.</p>
<p><a href="https://www.mediashower.com/ce2/68632/2086/256"><img class="fr-fic fr-dii aligncenter" src="https://www.mediashower.com/static/img/ce/8E4CE446-0FF1-11E8-A36C-EE5C49FD8EF9/Beauty_CE-CTA.jpg" /></a></p>
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<p>The post <a href="https://beautyce.com/how-massage-therapy-can-help-with-mood-and-sleep-issues/" rel="nofollow">How Massage Therapy Can Help With Mood and Sleep Issues</a> appeared first on <a href="https://beautyce.com" rel="nofollow">Beauty Academy</a>.</p>
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How Massage Therapy Can Help With Mood and Sleep Issues

Sleep patterns that have become disrupted can be improved by regular massage. Getting enough sleep at night is vital for an individual to...

The truth about vitamin D deficiency

Eliminating Meat Can Reduce A Third of Early Deaths

What Are Prebiotics Health Benefits And Food Sources?

<p><a href="https://nutritionstripped.com/guide-to-probiotics/" rel="noopener" target="_blank">Probiotics</a> are your gut’s best defense in the underworld of the <a href="https://nutritionstripped.com/gut-microbiome/" rel="noopener" target="_blank">microbiome</a>. They’re the “good” bacteria that fight off inflammation and disease and boost your immunity. But have you heard of prebiotics?</p>
<p>Prebiotics are non-digestible fiber compounds or carbohydrates that help feed the probiotics and help them grow. Think of them as the water and sunlight flowers and plants need to flourish. There are plenty of excellent ways to get prebiotics <span style="font-weight: 400;">— you might already be eating them — garlic is one! Today, I’m breaking down how prebiotics and probiotics work together to help you stay healthy and keep your immune system strong. I’ll also share how taking a daily probiotic supports many essential bodily functions, including healthy digestion.</span></p>
<h2><strong>What Are Prebiotics? </strong></h2>
<p>It takes a village to keep your gut healthy and help it carry out its many important bodily functions, from sleep to digestion to weight management. Studies have shown that gut health is directly tied to type 2 diabetes, heart disease, metabolic syndrome and obesity. (1) Probiotics have been proven to help prevent age-related disease (2), but now a new body of research shows that getting enough prebiotics in your diet is just as important as eating probiotic-rich foods.</p>
<p>Prebiotics help the probiotics do their job and do it well. Because prebiotics are mainly fiber and carbohydrate, they bypass digestion, so when they reach the colon, they become fermented by the microbiome. The most common kind of prebiotics is oligosaccharides. In case you missed it, I talked about different types of <a href="https://nutritionstripped.com/carbohydrates-part-i/" rel="noopener" target="_blank">carbohydrates</a>: monosaccharides, disaccharides, oligosaccharides, and polysaccharides (which are <a href="https://nutritionstripped.com/macronutrient-overeating-starches-carbohydrates/" rel="noopener" target="_blank">starches</a>). Many plant-based foods are excellent sources of oligosaccharides. Some examples are:</p>
<ul>
<li>Onions</li>
<li>Leeks</li>
<li>Garlic</li>
<li>Legumes</li>
<li>Asparagus</li>
<li>Artichokes</li>
<li>Whole grains</li>
</ul>
<p><a href="https://nutritionstripped.com/wp-content/uploads/2018/05/image2.jpg"><img alt="" class="alignnone wp-image-50221 size-large" height="1024" sizes="(max-width: 683px) 100vw, 683px" src="https://nutritionstripped.com/wp-content/uploads/2018/05/image2-683x1024.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/05/image2-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/05/image2-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/05/image2-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/05/image2-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/05/image2-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/05/image2-600x900.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2018/05/image2.jpg 1333w, https://nutritionstripped.com/wp-content/uploads/2018/05/image2-200x300@2x.jpg 400w, https://nutritionstripped.com/wp-content/uploads/2018/05/image2-606x909@2x.jpg 1212w, https://nutritionstripped.com/wp-content/uploads/2018/05/image2-600x900@2x.jpg 1200w" width="683" /></a></p>
<h3>How Probiotics and Prebiotics Work Together</h3>
<p>When you haven’t been getting enough sleep or eating a healthy diet, or have been taking an antibiotic to treat an infection, it can create an imbalance of good and bad bacteria in your gut. You might experience gastrointestinal issues, like constipation, diarrhea, bloating and indigestion. But prebiotics work synergistically with probiotics to stimulate the growth of beneficial bacteria like <em>Lactobacillus</em> plantarum, <em>Lactobacillus</em> fermentum, and <em>Bifidobacteria</em>, to help bring back balance. (3) Some creative ways you can combine prebiotics and probiotics in a meal include:</p>
<h3>– Greek yogurt (or almond milk yogurt, if you’re dairy-free) with a banana</h3>
<p>The probiotics most commonly found in Greek yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. When the fiber and carbohydrates in a banana reach your colon, they become fermented by your gut and turn into prebiotics. The prebiotics fuel the good bacteria <span style="font-weight: 400;">— the Lactobacillus bulgaricus and Streptococcus thremophilus — so they grow and bring balance to the microbiome. Lactobacillus bulgaricus, in particular, is great for relieving digestive issues, including lactose intolerance, constipation, nausea, leaky gut syndrome, and diarrhea. (8)</span></p>
<h3>– Sauteed tempeh and artichokes</h3>
<p>Studies have shown that soy-based tempeh helps promote the growth of Bifidobacterium, a type of good bacteria, that boosts immunity and fights disease. (9) Together with the oligosaccharides in artichokes, Bifidobacterium can help reduce the number of pathogenic bacteria in the gut, like E.coli and enterococci. (9)</p>
<h3>– Buckwheat noodles with asparagus</h3>
<p>You’ll mostly find fermented buckwheat in sourdough bread, but it’s also in some grain alcohols. Fermented buckwheat has been shown to help deliver good bacteria to the gut flora.  A 2013 study found that when buckwheat and oat bran were combined with probiotic-enriched milk, the good bacteria were enhanced and their survival rate improved. (10) Enjoy some sourdough toast with a creamy chive cashew cheese and some sauteed asparagus. The prebiotic fiber from asparagus will help carry over good bacteria from the buckwheat in sourdough bread to your gut.</p>
<h3>– Pickled veggies in a grain bowl</h3>
<p>Saurkraut, <a href="https://nutritionstripped.com/the-ultimate-kimchi/" rel="noopener" target="_blank">kimchi</a>, pickles and other pickled veggies are good sources of probiotics. Just make sure you buy cukes that are brined in vinegar and salt because those will have active cultures. Or, you can make them at home with <a href="https://nutritionstripped.com/make-easy-dill-pickles/" rel="noopener" target="_blank">my recipe</a>. By adding pickled veggies to your grain bowl, you reap the synbiotic benefits of probiotics and prebiotics. The fiber-rich vegetables and whole grains in your salad offer prebiotics that supports and promotes the probiotics in the pickles, kimchi and other pickled veggies.</p>
<p>In addition to improving your digestion and protecting your gut, here are some other ways prebiotics and probiotics work together to improve your overall health.</p>
<h3>1. Improves Sleep and Reduces Stress</h3>
<p>Studies show that the microbiome influences your circadian rhythm, your body’s internal clock, and a diet rich in probiotics may help improve the <a href="https://nutritionstripped.com/7-steps-better-beauty-sleep-tips/" rel="noopener" target="_blank">quality of your sleep</a>. (4) By nourishing your microbiome with sleep-boosting nutrients, like potassium, magnesium and omega-3 fatty acids, chances are you’ll snooze a lot better at night. Prebiotic foods are excellent sources of these key sleep nutrients and help regulate your blood sugar levels so you don’t develop insulin resistance. And because your mood is directly linked to your gut health (5), prebiotics also work to help reduce stress and relieve depression and <a href="https://nutritionstripped.com/what-is-the-gut-brain-connection/" rel="noopener" target="_blank">anxiety symptoms</a>, which affect your sleep patterns.</p>
<h3>2. Regulates Hunger Hormones</h3>
<p>Like a bad chain reaction, lack of sleep causes the hormone ghrelin to send signals to your brain that you need to <a href="https://nutritionstripped.com/understanding-hunger-cues/" rel="noopener" target="_blank">eat more food</a> and to stop burning calories. (6) This leads to storing energy as fat and gaining weight. But getting more quality sleep at night and reducing stress in your life can help increase your leptin levels, the hormone that signals to your brain that you’re full. Incorporating more fiber-rich prebiotic foods can help you feel fuller longer and keep your blood sugar levels stabilized. At the same time, consuming more probiotic foods can help you become more resistant to stress and help you maintain gut health, even when you’re not feeling your best.</p>
<h3><strong>3. Boost Your Weight-Loss Efforts</strong></h3>
<p>Your gut is responsible for regulating your body’s metabolic functions, aka your body’s ability to burn calories and use energy. When your gut takes a hit, your weight-loss efforts are affected, too. Not getting enough sleep, living in a constant state of stress and eating an unhealthy diet are all ways you can sabotage the health of your microbiome. So if you want to shed pounds, make sure you’re eating a good mix prebiotics and probiotics to help balance your hunger hormones and boost your metabolism. (7)</p>
<h3>4. Protect Your Bones</h3>
<p>Prebiotic foods are excellent sources of magnesium, which has been shown to help improve your bone health. One study shows that when magnesium-based adhesives were applied for tendon-to-bone repair, it actually improved the healing process. (11) But now emerging research shows that probiotics, like Bifidobacterium longum, may help improve bone density, reduce bone loss and increase bone formation. (12) So when you combine prebiotic and probiotic foods in your diet, you’re not only safeguarding your health but your bones and joints, too.</p>
<p><a href="https://nutritionstripped.com/wp-content/uploads/2018/05/image3.jpg"><img alt="" class="alignnone wp-image-50222 size-large" height="1024" sizes="(max-width: 747px) 100vw, 747px" src="https://nutritionstripped.com/wp-content/uploads/2018/05/image3-747x1024.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/05/image3-747x1024.jpg 747w, https://nutritionstripped.com/wp-content/uploads/2018/05/image3-219x300.jpg 219w, https://nutritionstripped.com/wp-content/uploads/2018/05/image3-768x1053.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/05/image3-762x1045.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/05/image3-606x831.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/05/image3-600x823.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2018/05/image3.jpg 1458w, https://nutritionstripped.com/wp-content/uploads/2018/05/image3-219x300@2x.jpg 438w, https://nutritionstripped.com/wp-content/uploads/2018/05/image3-606x831@2x.jpg 1212w, https://nutritionstripped.com/wp-content/uploads/2018/05/image3-600x823@2x.jpg 1200w" width="747" /></a></p>
<h3>How to Find the Right Probiotic for You</h3>
<p>Most people who are eating the standard American diet aren’t getting an appropriate amount of<br />
probiotic-rich foods. Which is why taking a daily probiotic can be a great way to maintain a<br />
healthy microbiome.</p>
<p>Unfortunately, there aren’t any government regulations on what actually goes into probiotic<br />
supplements and their labels, so do your homework as it is important to look at the strain. One<br />
of the probiotics I recommend most often for my clients who need a digestive health boost is<br />
Align Extra Strength Probiotic (which contains 5x more good bacteria than Align Probiotic). Only<br />
Align contains <em>Bifidobacterium 35624TM</em> which helps promote and support a healthy digestive<br />
system* by fortifying your digestive system with a unique healthy bacteria 24/7 with continued<br />
daily use, which helps maintain a healthy microbiome balance and it can easily be incorporated<br />
into your daily routine and taken once a day. Win, win, win!</p>
<p>There are a variety of probiotics out there for different needs, whether it’s for aiding digestion or treating a recurring infection.</p>
<p>Then, you want to look at how many live cultures or organisms are in the supplement. If it says it’s “viable until the date of manufacture,” then chances are the microbes are dead by the time you take them. Lastly, you want to keep in mind how the probiotics should be stored; some require refrigeration while others are shelf stabilized. Note that there are also synbiotics, which are a combination of probiotics and prebiotics.</p>
<h3>References:</h3>
<ol>
<li>Ottosen, F., Brunkwall, L., Ericson, U., Nilsson, P.M., Almgren, P., Fernandez, C., Melander, O., Orho-Melander, M. (April 2018) <strong><a href="https://academic.oup.com/jcem/advance-article-abstract/doi/10.1210/jc.2017-02114/4834036?redirectedFrom=fulltext" rel="noopener" target="_blank">Connection Between BMI-Related Plasma Metabolite Profile and Gut Microbiota</a></strong></li>
<li><span style="font-family: freight-text-pro, serif;">Choi, J., Hur, T.Y., Hong, Y. (January 2018) </span><strong><span style="font-family: Apercu, helvetica, sans-serif;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/29581954">Influence of Altered Gut Microbiota Composition on Aging and Aging-Related Diseases</a></span></strong></li>
<li><span style="font-family: freight-text-pro, serif;">Westfall, S., Lornis, N., Prakash, S. (April 2018) <strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/29644870">A novel polyphenolic prebiotic and probiotic formulation have synergistic effects on the gut microbiota influencing Drosophila melanogaster physiology</a></strong></span></li>
<li><span style="font-family: freight-text-pro, serif;">Takada, M., Nishida, K., Gondo, Y., Kikuchi-Hayakawa, H., Ishikawa, H., Suda, K., Kawaii, M., Hoshi, R., Kuwano, Y., Miyazaki, K., Rokutan, K. (April 2017) <strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/28443383">Beneficial effects of Lactobacillus casei strain Shirota on academic stress-induced sleep disturbance in healthy adults: a double-blind, randomised, placebo-controlled trial</a></strong></span></li>
<li><span style="font-family: arial, helvetica, sans-serif;">Farhadi, A., Banton, D., Keefer, L. (April 2018) <strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/29605984">Connecting Our Gut Feeling and How Our Gut Feels: The Role of Well-being Attributes in Irritable Bowel Syndrome</a></strong></span></li>
<li><span style="font-family: arial, helvetica, sans-serif;">Poher, A.L., Tschop, M.H., Muller, T.D. (February 2018) <strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/29412824">Ghrelin regulation of glucose metabolism</a></strong></span></li>
<li><span style="font-family: arial, helvetica, sans-serif;">Parnell, J.A., Reimer, R.A. (June 2009) <strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/19386741">Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults</a></strong></span></li>
<li>Adolfsson, O., Meydani, S.N., Russell, R.M. (August 2004) <strong><a href="https://academic.oup.com/ajcn/article/80/2/245/4690304" rel="noopener" target="_blank">Yogurt and gut function</a></strong></li>
<li>O’Callaghan, A., van Sinderen, D. (June 2016) <strong><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908950/" rel="noopener" target="_blank">Bifidobacteria and Their Role as Members of the Human Gut Microbiota</a></strong></li>
<li>MagdalenaComan, M., Verdenlli, M. C., Vasile, S.S., Cecchini, C., Bahrim, G., E., Orpianesi, C., Cresci, A. (October 2013) <a href="https://www.sciencedirect.com/science/article/pii/S0168160513004510?via%3Dihub" rel="noopener" target="_blank"><strong>Effect of buckwheat flour and oat bran on growth and cell viability of the probiotic strains <em>Lactobacillus rhamnosus</em>, <em>Lactobacillus paracasei</em> and their combination  in synbiotic fermented milk</strong></a></li>
<li>
<p class="p1"><span class="s1">Thomopoulos, S., Zampiakis, E., Das Rosalina, M.S., Kim, H.M., Silva, M.J., Havlioglu, N., Gelberman, R. H. (June 2009) </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2806650/" rel="noopener" target="_blank"><strong>The use of a magnesium-based adhesive for flexor tendon-to-bone healing</strong></a></p>
</li>
<li>
<p class="p1"><span class="s1">Parvaneh, K., Ebrahimi, M., Sabran, M.R., Karimi, G., Ng, A., Hwei, M., Abdul-Majeed, S., Ahmad, Z., Ibrahim, Z. and Jamaluddin, R. (August 2015) <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4558422/" rel="noopener" target="_blank"><strong>Probiotics</strong><strong> Increase Bone Mass Density and Upregulate Sparc and Bmp-2 Genes in Rats with Bone Loss Resulting from Ovariectomy</strong></a></span></p>
</li>
</ol>
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<div class='text-widget'><span style='font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;'>This post was in partnership with Align — we only partner with brands that are NS approved and all our opinions are authentic and remain our own.</span></div>
</div>
</div>
<h3><strong>Let’s Hear It</strong></h3>
<p>Do you suffer from digestive health issues? What are they, and what are you doing to help treat them? Do you take a probiotic? Share them with the NS community below, and post your gut-friendly meals on Instagram with #nutritionstripped! If you’d like to get more personalized advice on how to address your gut issues, consider signing up for our <a href="https://nutritionstripped.com/services/" rel="noopener" target="_blank">nutrition counseling program</a>. You’ll receive a full nutrition assessment with a customized plan to address your goals and dietary needs.</p>
<p>xx McKel</p>
<p>The post <a href="https://nutritionstripped.com/prebiotics/" rel="nofollow">What Are Prebiotics Health Benefits And Food Sources?</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped</a>.</p>
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