Antibiotics can kill good bacteria naturally found in the gut…

How do the bugs in your gut keep you healthy.

If gut health is poor, the result could be impaired immune and nervous systems.

And it can also wreak havoc with hormonal function throughout the body…

Dear Friend,

Several recent studies have found intriguing links between gut microbes, helping our bodies digest and absorb nutrients and protect against inflammation (rheumatoid arthritis).

This mass of microbes which live in the gastrointestinal tract affects our overall health.

Microbes are especially influential in the gut, which is host to two-thirds of your body’s immune cells.

The gastrointestinal tract (pathway for digestion), deals with a constant stream of food-related foreign microbes, when harmful microbes are found they’re eliminated. 

The gut flora promotes normal gastrointestinal function, provides protection from infection, regulates metabolism and consists of more than 75% of our immune system.

Did you know your gut contains 10 times more bacteria than all cells in your entire body?

In fact, is gut health critical to your overall health?

 There are over 400 known diverse bacterial species…

Scientists only recently begun to understand the full extent of gut flora’s role in health and disease.

And other key factors within gut flora which promotes normal gastrointestinal function…

Research is seeing how gut flora provides protection from infection, regulates metabolism and more than 75% of your immune system.

Dysregulated gut flora has been linked to diseases ranging from autism and depression to autoimmune conditions like Hashimoto’s, inflammatory bowel disease and type 1 diabetes.

Recent research has shown gut flora and health of the gut in general play a significant role in obesity and diabetes.

Nearly every patient with a blood sugar issue has been diagnosed with leaky gut or a gut infection and some other chronic inflammatory gut condition.

Scientists now know the composition of these organisms living in your gut determines to some extent how your body stores foods you eat.

How easy or difficult it is for you to lose weight and how well your metabolism functions…

Does processed foods screw up our gut and makes us fat and diabetic?

Research suggests healthy gut bacteria are crucial to maintaining normal weight and metabolism.

Unfortunately, lifestyle choices directly contribute to unhealthy gut flora:

• Antibiotics and other medications (birth control and NSAIDs)
• Foods high in refined carbohydrates, fats and sugar
• Processed foods (especially foods 50% sugar and 50% fat combo)
• Foods low in fermentable fibers
• Dietary toxins (industrial seed oils) 
• Chronic stress
• Chronic infections

Research shows infants that aren’t breast-fed and are born to mothers with bad gut flora are more likely to develop unhealthy gut bacteria.

And these early differences in gut flora may predict overweight and obesity in the future.

It’s interesting to note the diabetes epidemic has neatly linked with increased prevalence of factors which disrupts normal gut flora.

How to maintain and restore healthy gut flora…

First step in a healthy gut is to avoid all of the above suggestions.

As you probably already know that’s not always possible.

Especially in the case of prolonged or chronic stress and infections.

If you’ve been exposed to some of these factors, there are steps you can take to restore your gut flora:

• Remove all processed foods, especially highly refined foods from your nutrition
• Eat plenty of fermentable fibers (starches, sweet potato, yam, yucca, etc.)
• Take high-quality probiotic or foods for restoring healthy gut flora
• Treat any intestinal pathogens (parasites) which may be present
• Take steps to manage your stress, (relax and get plenty of sleep)

Find the most effective way to get your daily dose of good gut health.

Eat healthy and feel free to refer to other articles on probiotics. Everything from mood to weight to overall health and performance comes back to your intestinal tract,.

Quite literally, your gut is the epicenter of your mental and physical health.

If you want better immunity, efficient digestion, improved mental clarity, focus on your gut health and enjoy more energy with better quality of lifestyle…

Gut Health

Would You Believe It’s All About Fiber?

Want a surprisingly simple, yet healthy tip which gets results? Great, you cannot overlook the simplicity and importance of fiber…

Fiber is a natural substance found in plants.

And fiber can help lower blood sugar and cholesterol…

Keep reading for facts about fiber you probably already know about, yet aren’t using daily.

Dear Friend,

Dietary fiber adds bulk to your stomach and because it is light, fiber makes you feel full faster.

And can help with weight control (we’ll talk about the benefits in a minute)…

Fiber aids digestion and helps avoid constipation.

Dietary fiber is the type of fiber you can eat which is found in fruits, vegetables and grains.

Dietary fiber or roughage is the indigestible portion of food derived from plants.

Fiber has two main components:

Soluble fiber dissolves in water and fermented in colon as gases and physiologically active byproducts.

Soluble fiber can be prebiotic and viscous…

The main benefits you’ll readily get from dietary fiber includes improvements in the cardiovascular and digestive system along with providing a high degree of satiety.

Unfortunately, in today’s world of fast foods and over eating of processed foods.

Fiber is often overlooked or just plain hard to come by so do any of these sound familiar:

• Constipation
• Diarrhea
• Embarrassing gas
• Painful bloating
• Stomach cramps
• Painful bowel movements
• Hemorrhoids from pushing
• Excessively bad smelling stool
• Burning acid reflux
• Excessive visits to bathroom

Fiber may be able to safely eliminate your problems and keep them away.

And even if you’re not currently suffering from any of those issues, fiber can help keep your colon healthy and free of toxins.

Want a healthy digestive system?

Fiber’s primary role in the body is going to be to help promote a healthy digestive system.

Fiber does this by helping to keep intestines in proper working order and slows down the accumulation of cholesterol along intestinal lining.

Do you really want to lower your bad cholesterol levels?

Another benefit to high fiber foods is they help decrease the level of LDL cholesterol.

You might be surprised at the scientific evidence with healthy effects achieved on reduced heart disease, diabetes and hypertension that’s seen in blood tests.

Fiber does this by binding with dietary cholesterol you eat and while it’s in the small intestine it’s doing it’s magic by removing it from your body.

Who knew a high fiber diet can actually be a very good defense against heart disease?

Fiber and weight loss for women…what is the connection?

Women which consume high fiber on a regular basis generally maintain a much lower weight than those who don’t.

The simple reason is these women typically eat fewer total calories as a result.

Eating fiber from various sources like seeds and nuts adds bulk to you digestive process.

You already know fiber takes a long time to be digested by your body, right?

And that means you’ll stay feeling fuller longer than if you would have done without fiber.

Bottom line, at the end of the day, total calorie intake determines weight gain or weight loss, so fiber is absolutely essential for weight loss.

Are you getting enough fiber?

It’s suggested, when it comes to being sure you’re getting enough fiber, see if you can add on average 14 grams per 1000 calories you eat…

Most women can tolerate between 1500 and 2000 calories, depending on your body weight and daily activity levels, so this translates to 21-28 grams of fiber total.

Tip: Increase your intake slowly…

There can be too much of a good thing, right?

Ddon’t go overboard with fiber because the results can move food through the intestines too quickly, which means fewer minerals get absorbed from foods you eat

Too much fiber can also produce in gas, bloating and cramping, especially when fiber intake is dramatically increased overnight…

Make sure if you have not been eating much fiber in your nutrition plan at all in the past few months, increase your daily intake slowly over time (spread it over 1-3 months). Why?

Because if you go from eating very little fiber a day to getting a very high dose, you most likely will suffer from extreme digestive upset and that doesn’t feel good at all.

Try and increase consumption over the period of a few weeks to ease into this process.

Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down the by the body.

It’s good to eat oat bran, oatmeal, beans, peas, rice bran, barley and fruits.

Insoluble fiber, on the other hand is not digested by the body, still it helps to slow down gastric emptying, causing a satisfying increased feeling of fullness as mentioned above.

This is what provides the biggest health benefit when it comes to weight control for you.

Good sources of this fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, brussels sprouts, cauliflower and apples.

So, be sure you do not overlook the importance of fiber in your nutrition plan.

The best high-fiber foods?

Tip: The amount of fiber in these foods can vary slightly between the raw and cooked versions.

Split Peas
Fiber: 16.3 grams per cup, cooked.
Suggest: Spinach and Yellow Split Pea Soup

Staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews and dhals.

South Asian is the best kind of comfort food: healthy, satisfying and super filling.

Lentils
Fiber: 15.6 grams per cup, cooked.
Suggest: Lentil Quinoa Burgers with Sautéed Mushrooms

Lentils are kitchen all-stars, take less time to cook, are more versatile than other legumes.

This takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro and walnuts.

Black Beans
Fiber: 15 grams per cup, cooked.
Suggest: Black Bean and Sweet Potato Chili

Sweet potato pairs perfectly with smokiness of chipotle peppers, adds even more fiber to this hearty bean dish.

Loaded with complex carbs, protein, great cold-weather stew is perfect post-workout meal

Lima Beans
Fiber: 13.2 grams per cup, cooked.
Suggest: Leek and Lima Bean Soup with Bacon

Lima beans might sound unappetizing, yet when cooked in bacon fat, paired with leeks, puréed into a soup and topped with sour cream, they’re pretty darn delicious.

Artichokes
Fiber: 10.3 grams per medium vegetable, cooked.
Suggest: Roasted Artichokes

Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most kitchens (perhaps because they look a bit prickly).

Get creative and try this simple recipe with lime, garlic and black pepper.

Peas
Fiber: 8.8 grams per cup, cooked.
Suggest: Scallops on Minted Pea Purée with Prosciutto

Puréeing veggies is a great way to squeeze extra nutrients into any meal.

This comes together lightning-fast, is filled with protein, omega-3s and plenty of fiber.

Broccoli
Fiber: 5.1 grams per cup, boiled.
Suggest: Broccoli Fritters

This is a family-friendly dish and is pretty simple.

To make the fritters, just combine onion, garlic, broccoli, eggs and almond meal.

Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting.

Brussels Sprouts
Fiber: 4.1 grams per cup, boiled.
Suggest: Hoisin Glazed Brussels Sprouts

Try this Asian twist on the old standard as this meal carries tones of ginger, sesame and peanut which really helps keep you coming back for seconds and maybe thirds.

Raspberries
Fiber: 8 grams per cup, raw.
Suggest: Raspberry, Coconut and Oat Macaroons

Raspberries aren’t a hard sell, they’re basically nature’s delightful candy.

Simply add coconut, oatmeal and vanilla for a healthy dessert that pleases any palate.

Blackberries
Fiber: 7.6 grams per cup, raw.
Suggest: Blackberry Lemon Salad

This salad successfully mixes sweet and savory and makes use of blackberries, lemon, scallions and dill to great effect.

Avocados
Fiber: 6.7 grams per half, raw.
Suggest: Chicken, Black Bean, Avocado and Radish Salad

Very few foods deserve the title of “super food” more than the humble avocado.

Jam-packed with vitamins, fiber and healthy fats.

Pile it on top of this low-carb, Mexican-inspired salad to add some creamy goodness.

Pears
Fiber: 5.5 grams per medium fruit, raw.
Suggest: Herb-Roasted Pork Tenderloin with Pears

Simple and inexpensive way to experiment with an unusual flavor combination.

Pork works well with sweeter flavors and high sugar content of pears makes them easy to caramelize.

Bran Flakes
Fiber: 7 grams per cup, raw.
Suggest: Vanilla, Honey, and Yogurt Smoothie with Bran Flakes

Short on time? Whip up a nutritious smoothie and take breakfast to go.

This shake is a healthy and delicious way to get plenty of fiber and a hefty amount of protein, all in one glass.

Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked.
Suggest: Avocado Pesto Pasta with Peas and Spinach

Use the right sauce, whole-wheat pasta is indistinguishable from its high G.I., white-flour cousin. Mix in avocado to add a wonderful creaminess to your pasta without using dairy.

Pearled barley
Fiber: 6 grams per cup, cooked.
Suggest: Pearl Barley Risotto with Roasted Squash, Red Peppers and Rocket

Barley is a chewy, nutritious grain which contains more fiber than oatmeal and brown rice.

Barley can be used in soup, salad or tea, try tasty risotto with seasonal fall vegetables.

Oatmeal
Fiber: 4 grams per cup, cooked.
Suggest: Carrot Cake Oatmeal

Use one tablespoon of maple syrup per serving for a guilt-free way to indulge in breakfast and great start to the morning.

Plus this is packed with fiber-friendly oats, carrots and coconut.

If you do get your fiber consumption levels in line, you will most definitely notice a change in how you feel and more than likely a change in how you look as well.

Fiber is a type of carbohydrate your body can’t digest.

When you eat carbohydrates, most of the carbs are broken down into sugar molecules, fiber cannot be broken down into sugar molecules.

And instead it passes through your body undigested, (fiber acts like a digestive tract broom, sweeping and moping up at the same time).

Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

Fiber along with adequate fluid intake moves quickly and relatively easily through your digestive tract, so knowing what you know are you going to add more fiber to your diet?

Fiber

“The 7 Signs You May Need a Colon Cleanse…”

Question: Is a colon cleanse helpful or harmful?

Could digestive waste be a toxin to the body?

How do you know if your colon is not efficiently working!

In other words, moving waste out of your body.

Not having a bowel movement every day does not always mean a problem.

It is more important bowel movements are free of pain…

But a backed up bowl can compromise almost every aspect of health.

Dr. Bernard Jensen, DC, ND, Ph.D. explains…

“The heavy mucus coating in the colon thickens and becomes a host of putrefaction. The blood capillaries to the colon begin to pick up the toxins, poisons, and noxious debris as it seeps through the bowel wall. All tissues and organs of the body are now taking on toxic substances. Here is the beginning of true autointoxication on a physiological level.”

Here’s 8 of the most common warning signs of a backed up colon:

1. Feel tired and sluggish even with adequate (8 or more hours) of sleep
2. Struggle to lose weight despite restricting amount of calories
3. Skin is pale with dark spots, visible signs of rashes even acne
4. Non daily bowel movements are primarily liquid (diarrhea)
5. Bowel movements are hard or consistency of heavy paste
6. Crampy abdominal pain or swelling of abdomen
7. Bad breath, foul body odor even though you practice good hygiene
8. Frequently sick and lack energy

A poorly working colon cannot only affect your digestion…

It can compromise your entire body.

The main function of the colon is to remove water from feces.

And excrete the toxins and waste (feces) out of the body.

The process excretion of feces is vital for health.

Toxins can build up in the body and actually make you sick.

These toxins seep back into body.

And your body has to use more energy to fucntion properly.

The added stress can also build up and have an allergic response.

Overtime a slow moving colon can become damaged.

And lead to serious digestive disorders such as:

• Ulcerative colitis
• IBS (Irritable Bowel Syndrome)
• Crohn’s disease

It can also become a deadly invitation for bowel cancer.

Fiber Is Your Colons Little Helper

What are some of the common causes of a poorly functioning colon?

Nutrition is at the top of the list.

A diet low in fiber can cause blockage and slow moving feces.

The reason is fiber is not readily digestible.

That means it moves through digestive system much slower.

And cleanses bowel along with bulking up feces.

The bulked up feces glide out of bowels almost effortlessly.

Diets which are fiber deficient cause internal sludge to build up in colon.

Eventually this sticky mass of toxic material build up.

It restricts the flow and no longer allows waste to pass.

And constipation occurs.

Fiber acts like a drain cleaner and takes all the sludge with it.

Why Diarrhea Could Be A Sign Your Colon Is Backed Up

Often diarrhea is actually a result of constipation.

What really happens is a blockage in the bowel.

And feces is forced to moves around the blockage.

The only way it can do that is in the form of a liquid substance.

If colon can not properly extract water, it becomes diarrhea.

The bowel contains vital bacteria needed to break down food.

What if the bowel is not properly functioning…

Both beneficial and non-beneficial bacteria increase in number.

Because the bacteria has a place to grow.

The result is gas production which is a natural byproduct of bacteria.

Including yeast.

In addition, excess bacteria can make you sick.

And can cause an infection in digestive tract.

The Dangers Of Leaky Bowel Syndrome

What if a diet contains more meat, not enough vegetables and fruits?

As you know, without fiber going through your digestive system…

Meat can sit in the digestive tract for a very long time and will putrefy.

And this leads to inflammation and damage of digestive tract.

Over a period of time the result could be leaky bowel syndrome…

This happens because the digestive tract has small tears or holes.

Toxins and food particles are allowed to pass through bowel wall…

Instead of being excreted.

The body reacts to particles with an immune response or allergy.

This can also impact other vital organ…

Including the central nervous system.

And your skin.

The visible signs are skin rashes.

It may not be an obvious connection to an improper functioning bowel.

The solution is actually twofold…

First step is cleanse system through detoxification.

Next step is commitment to better nutrition.

It always pays to stick with a healthier diet full of high fiber foods.

Colon cleanse for weight loss

Some people as a result of colon cleanse have lost up to 20 pounds.

This happened over the course of a month.

The average colon weighs about four pounds empty.

And can hold up to eight meals’ worth of food before digestion finally occurs.

Can a colon cleanse help you lose weight?

Click here if you want help with weight loss and you’re ready to get started…