WHY PROBIOTICS COULD HELP YOU

Too often antibiotics are prescribed for a cold or in a “just in case you may have an infection” scenario. When we take antibiotics, which is especially common during the winter months, we are killing the bad bacteria causing the infection but, consequently, also all of our good bacteria that supports our immune system. This makes replenishing with probiotics essential for vitality!

I’m sure most of you have heard of probiotics, but what exactly are they? Probiotics are sources of live, naturally occurring bacteria that are used to improve and restore (bring back to balance) the gut micro biome. In simple terms, they are good bacteria that help to crowd out or fight off bad bacteria, keeping our immune system strong. This is especially important right now during this pandemic.

The best way to replenish our good bacteria is by incorporating probiotic foods into our diet. These include:

• Kefir (coconut or dairy if tolerated)

• Kimchi

• Sauerkraut

• Natto

• Tempeh

• Pickled veggies

• Miso

• Coconut yogurt 

If you are a picky eater and can’t incorporate these into your daily diet, it is best to supplement with 1 capsule daily.

When considering which supplement to buy, here are some points to consider:

• Start low and slow. Begin with 5 or 10 billion CFU (colony forming unit) and work your way up. The higher the CFU the better. This means there are higher levels of live bacteria at the time of ingestion.

• Choose a broad spectrum probiotic with multiple species and strains.

• Best quality probiotics are kept refrigerated.

• Recommended brands: Genestra, Genuine Health, New Chapter

Water Intake and the Benefits of Proper Filtration

The body is 35% solid matter and 75% water. 85% of brain tissue and muscle is water. A mere 5% drop in water levels in the body causes 25-30% loss of energy. It can also cause headaches and cause your metabolism to slow down. Remember when you worked at the office and your movement break would be to walk to the water dispenser? Think of how much more water you drank then, vs now being at home and having to actively think about drinking more water. More importantly, think about the difference in water quality you may be consuming. Perhaps at home you are drinking straight from the tap with no filtration system. Not only does the hard water stain your glasses, but it is also not the best option for ingestion.

Although North American drinking water is considered clean when compared to the drinking water in to other places, it CAN be contaminated with bacteria, pesticide residues, fluoride, chlorine, medication, hormone residues and lead - which are all toxic to the body.

Now would be a great time to purchase a water filter. Some great options are:

Jug option:

Santevia (reduces contaminants and restores essential minerals to help balance body’s pH)

Counter Top:

Berkey (removes toxins and chemicals)

Reverse Osmosis system

(option be installed when social distancing is no longer an obstacle)

Tips to increase water intake throughout the day:

-       Set a reminder on your phone.

-       Drink with a straw.

-       Replace ice cubes with frozen fruit.

-       Boil water for an herbal tea.

Everything You Need to Know About Plant-Based Meats.

Knowing that we all have a little bit more time at home, many among us are taking to the kitchen to up our culinary skills and creativity. While some are getting into baking, making more recipes from scratch, or just generally making more daily walks to the kitchen, underneath it all there's been a surge in the use of plant-based meats. More people are interested in, buying and cooking with meatless meat.

Meat alternatives aren't new, but the meatless meat products on the market today are different in one important way: An alternative meat, like a Beyond Meat burger or the Impossible Burger, is a product made from plants that is meant to taste like meat, be marketed to meat-eating customers, and replace some of those customers’ meat purchases. That’s what makes them different from veggie burgers, which have typically been aimed mostly at vegetarians. Another huge difference, is the fact that most of these companies have led with taste, making a push to rival the overall texture, taste and moistness of the real thing.

As consumer interest has grown, generating more publicity, which makes more consumers interested in these products. It’s a combination of increased consumer interest in healthier eating in general, and then combined with innovation and an explosion of more great-tasting meat alternatives for consumers to choose from. 

What should I know from a nutritional standpoint?

Plant-based meat is absolutely safe — but it’s not a health food. While there’s a lot of uncertainty in nutrition science, and meatless meat may avoid the cancer risks of red meat, for the most part, it is probably about as good for you as the meat it’s imitating. Moreover, most meat alternatives attempt to imitate meat as closely as possible, including in macronutrient profile and calorie content.

There are considerable positive takeaways though. Beyond Meat says it sources all the building blocks of meat (protein, fat, minerals, carbs, and water) from plants. As for other highlights, the Beyond Burger packs in 30 percent of your daily iron quota and an impressive amount of phosphorus (which is found in your bones and teeth), along with some vitamin C. Most meatless meats are also soy-free and gluten-free which similarly have no known health impacts for the typical person but are priorities for health-conscious consumers.

The various plant-based meats on the market have similar nutritional values seen below. If you're feeling a little more health conscious these days, or have a need to experiment with your cuisine, maybe dipping your toes into meatless options is the direction for you.

Beyond Meat / Impossible Burger Nutritional Facts:

• Calories: 270

• Fat: 20 g (6 g sat fat)

• Sodium: 380 mg

• Carbohydrates: 5 grams

• Fiber: 3 grams

• Sugars: 0 grams

• Protein: 20 grams

BENCHMARK RECIPES: Jerk Protein Patties

We sat down with certified nutritionist Denise DesBarres to discuss how she integrates more protein into her diet, with non-traditional recipes. 

As a single mom, Denise has always strived to make healthy, delicious foods that add as much nutrients possible for herself and her daughter.  The below is an extremely versatile dish, perfect for breakfast lunch or dinner, and can be combined with salad, chopped veggies, mashed cauliflower or a side of cooked greens. Check out the recipe below and enjoy!

“I try to have a few of these prepped in the freezer for those days when time is limited. - Denise Desbarres
”

Ingredients

• 1 lb. Ground (OPTION: Chicken, Beef, Veal, Turkey or Tempeh)

• 1/2 Cups Chopped Onion

• 3 Garlic Cloves

• 1 Cup Chopped Spinach

• 1 Cup Chopped Mushrooms

• 1/4 Cup Gluten Free Bread Crumbs

• 1/4 Cup Hemp Seeds

• 1/4 Cup Nutritional Yeast

• 1 TSP Jerk Sauce or Jerk Seasoning

• 1 TSP Your Preference of Seasoning

• Pinch of Salt/Pepper to taste

Cooking Instructions:

• Preheat oven to 350. 

• Finely chop all vegetables and herbs, then place in a bowl with ground protein you've selected.

• Mix well, then form into patties. Place on a lightly greased pan or muffin tin.

• Cook for 20 mins, flipping over after 10 minutes. 

• Serve over a bed of greens and top with Garlic Mayo, Sauerkraut or Kimchi.

What are PSYCHOBIOTICS?

Most people have heard of healthy probiotics, but what exactly are psychobiotics? This group of probiotics are those that affect the central nervous system (CNS), related functions and behaviours mediated by the gut-brain-axis - in other words, your gut health.

In the past five years, some psychobiotic strains were reported to inhibit inflammation and decrease cortisol levels, resulting in an amelioration of anxiety and depression symptoms.

In Figure below, you can view what's called a psychobiotic pyramid, which conveys how to get the proper proportions of good mood food, including probiotics. The main message of this graphic is that by far the biggest psychobiotic contributor to your diet should be leafy greens and vegetables. Fruits, nuts and berries are important, as are fish and fermented foods. But also consider probiotic supplements an important, but a relatively small player in the mix of what you eat for gut health and good mood. So much to talk about when it comes to microbiome, gut-brain health and performance - Probiotics are actually seen as a performance enhancement because if stimulates immune function, etc.

Adjusting your menu to include psychobiotic options in your daily routine is an step toward gut health and, with it, a better mood.  Though, nothing is an instant fix. Your microbiota changes constantly, and the mood changes that can come with them, take time. A lot of variables are involved with psychobiotic balance, including diet, exercise, genetics, immunity and hormones. It's an exquisitely complex system, and your success will depend on keeping all of these factors in top shape.  The odds are good that you will start to feel better after just two weeks of this healthy, anti-inflammatory diet. For good measure, you may even lower your blood pressure and lose weight. Reshape your habits in these directions, and you will be doing yourself—and the microbes inside you—a service. Is there a direct correlation on psychobiotic consumption and performance living (athletic, mood, etc.)?

A healthy diet consists of vegetables, fruit, fish, high-fiber grains, nuts, eggs and quality vegetable oil. Want to learn more? You can read “The Psychobiotic Revolution” by Scott C. Anderson. - https://www.amazon.ca/Psychobiotic-Revolution-Science-Gut-Brain-Connection/dp/142621846X/