Assisting Your Microbiome

The gut microbiome has been getting much attention lately. Your gastrointestinal (GI) tract, which includes your stomach, small intestines, and large intestines, can be home to more than 1000 species of bacteria. This population of bacteria is known as your body’s microbiome. 

Some bacteria are beneficial, and they are called PROBIOTICS. Then there are other bacteria don’t provide benefits to our bodies and can even cause health problems. Having the right balance between the two is vital for your health.

Probiotics work for us and with us. Probiotic actually means "for life" … these bacteria help us to digest our food and absorb nutrients. They even make nutrients for us, like B vitamins and vitamin K, and bolster our immune function. About 70% of our immune system is in our gut! You may have heard about the gut-brain axis. Our gut and brain “talk” to each other constantly; if one isn’t happy, it affects the other.

You can support a healthy microbiome by eating fermented foods that contain probiotics. Luckily, these foods can add flavor and fun to meals. Fermented foods like yogurt, kefir, miso, tempeh, sauerkraut, kimchi, some kinds of vinegar, and kombucha are all sources of good bacteria.  

Although there isn’t yet a daily recommendation for the intake of foods with probiotics, aiming to include a source of probiotics at one or two meals per day could help support a healthy population of bacteria in your gut. Consider beginning the day with some yogurt and fruit. Try including ½ cup of kefir in smoothies or adding raw sauerkraut to sandwiches for a tangy bite.  Something I like to do is grab a fork and eat sauerkraut right out of the jar when I have a craving for something sweet or need to take the edge off my hunger before a meal.  

Did you know that as we change the types of food that we eat, our microbiome changes with it? For instance, if you significantly increase your intake of vegetables, you may experience bloating or other digestive discomfort at first. But over time, as you continue to have a higher vegetable intake, you will have the supportive environment you need because the bacteria needed to break them down will have increased.  Alternatively, increasing your intake of sugar, processed, fried, and fast foods will increase the less desirable bacteria.

When purchasing fermented foods, check food labels for the words "Live cultures" to ensure that the bacteria weren’t killed during processing; heat destroys them. And remember that the more strains or types of probiotics, the better. 

Probiotics are sold over the counter as well. Many people can relieve their gut disturbances by taking the right kind. If you choose to try supplemental probiotics, Lactobacillus, Bifidobacterium, and L Acidophilus are well-known types. Look for a minimum of 5-10 billion CFU (colony-forming units) in your probiotic of choice.

Scientific research continues to determine how probiotics may be helpful for many different health conditions. Until we get strong probiotic supplement recommendations, we can aid our bodies by regularly eating a variety of delicious probiotic-rich foods.  

Best Lunches: Work and School

Taking a healthy lunch to school or work has many benefits. A couple of direct benefits are increased productivity through improved concentration and maintaining a stable mood throughout the day. Stuff that matters. “How we spend our days is how we spend our lives”-Anne Dillard. When lunch is nutritionally balanced, it makes better choices more likely for the rest of the day. Instead of arriving home starving and desperate for food, a reasonable choice can be made.

Overeating and poor-quality food choices are usually made due to being overly hungry. If you have days like that in a row, you may be less than happy with how you feel and the results you notice in your overall health.

Additional benefits to taking lunch to school or work are saving money and more nutritious meals, depending on the chosen foods. The foods chosen are based on individual preferences and dietary needs. Making your lunch for the next day is also a great exercise to help shape important habits, such as thinking ahead and taking care of individual needs.

Deciding what to pack can be the hardest part. A healthy lunch includes foods from at least three food groups containing protein and carbohydrates. In other words, there is diversity in the type of food. Carbohydrates give you energy now (the brain and nervous system love them), and proteins give you lasting energy and building blocks your body needs. An example of a healthy lunch is a peanut butter sandwich, yogurt with trail mix, carrots, and hummus. That example included grains, protein, dairy, healthy fat, veggies, and legumes. Power-packed and quickly thrown together. Leftovers from dinner make an easy lunch as well. Find ways to include other fruits or veggies.

What not to pack: Empty-calorie foods like sugary drinks, candy, and highly flavored chips. Also, processed meats like salami, pepperoni, and bologna are high in saturated fats, sulfites, nitrites, and sodium. They just don’t have a healthy glow about them. These foods are manufactured to make us want to overeat them. They do not promote good health. When in doubt, choose whole food, real food. And remember that real food comes in cans and freezer bags, too (if it’s whole).

Finding the time to make lunch. The night before is ideal. Just after dinner, as you are putting away leftovers, and the kitchen is still a mess. When you let your kids help, they have an investment and make their own choices. They are more likely to eat their lunches. And so are you!

Many adults struggle with making healthy meals. They never learned how. You can change the future for you and your children for the better. A little forethought and dedicated time are all it takes. One lunch at a time.

Valerie Lawrence, RDN, CDCES

That's Bananas!

It’s hard to know what is or isn’t “safe” to eat. So many headlines, so many advertisements. On one hand, the TV, Radio, and print ads are tempting us with tantalizing images of foods we know are not good for us—on the other hand the internet is scaring us with ideas of whole foods that are BAD for us.

Remember that the goal of most of these videos is to sell—first the idea, then the product. From the perspective of the seller, they want to get our eyes on them, then hold our attention. If they can hold our attention long enough, they just might be able to sell us something. With a lot of exposure, if they sell to even a small percentage of their viewers, they can make some serious money. And now, social media influencers don’t even need a product to sell. You are the product supplied to their advertisers. If they get enough followers, they get paid from the ads on their platform. So, they just need to be engaging to the viewer. Splashy, eye catching titles and claims are their bait.

I saw a short video like this the other day. A man was dramatically holding a bunch of bananas over the trash can. He was telling (yelling) diabetics (people with diabetes is a better term) not to eat these! The dreaded banana.

The punchline at the end of the video was his recommendation to take copious amounts of cinnamon. He happened to be selling cinnamon supplements. He was not a diabetes educator and had no medical background. But he gets airtime, just like anyone else.

As a diabetes educator, it’s my job to help people understand how they can eat bananas, beans, rice, and other carbs and still manage their blood sugar well. It’s all about context. How much of this food group in relation to the other food groups at your meals and snacks is the best focus. Carbs are not bad. In fact, they are great. We love the taste of them, and our bodies need the nutrients from them.

We are lucky enough to be given the freedom to choose what to eat. So many people in the world don’t have much choice at all. We are also lucky that our bodies are resilient and intelligent, our bodies can derive fuel from a diverse number of fuels (macronutrients and foods).

If you are looking to gain a better understanding of what eating well looks like, research The Mediterranean Diet, and/or consider working with a dietitian like me. I’d be happy to help you come up with an eating plan that you can enjoy while still managing your health concerns.

Valerie Lawrence RDN, CDCES

Reaching Your Health Goals: The Power Of Habit

Many people find they have the same health goals year after year. Yet, whether it is weight loss, better cholesterol levels, blood sugar management, or regular exercise—here we are, and there the goal is; elusive and seemingly unreachable.

Why do we have such a hard time reaching our goals?

We blame everything, from discipline to bad genes, on why we are not in our desired state of health. We are willing to try desperate measures to get what we want. So, must we give up carbs and stop consuming fats, rice, tortillas, potatoes, and the poor, maligned banana? No. Please don’t.

I know you have within you the ability to change. It is a matter of making small but impactful changes in your habits that will get you to your health goals. For example, when you give your body the right amount and variety of whole foods and limit or omit fast/processed and fried foods, it has no choice but to respond positively.

Perhaps, in the past, you changed too many things at once and found it unsustainable. It is common to expect immediate results when it has taken years (or decades) to reach your current condition.

Your daily habits create results (1). Your energy level, lab results, and physical and mental health prove practice. Regardless, you are capable of making positive changes.

 Let's look at some ways to get your desired results.

Your Daily Choices:

How frequently do you make unconscious "exceptions"; The handful or three of chips, the last few bites of your toddler's unfinished meal, the energy drink that keeps you going, this one cookie, eating from an open jar of trail mix, or going to fast-food?

Making exceptions for treats is part of a rich and enjoyable life. Having a special dinner, birthday cake, and partaking in treats are desirable choices when they are intentional and will not keep you from your goals.

For instance, I will never say no to a freshly baked chocolate croissant. I will have an excellent cup of coffee to go with it and enjoy every guilt-free bite. But keeping cookies in my pantry is not a good idea since I can only either have no cookies or too many cookies.

Here are some tips to keep in mind as you start to change your habits:

Increase awareness:

Do you regularly choose whole foods over processed foods, activity over non-activity, and water over sweetened drinks? Paying attention to these choices can be a great place to start.

Write down everything you eat/drink for at least two days (more is better). Review your entries. Look for patterns. Are you skipping breakfast, eating too many processed foods, low on fibrous foods, drinking your calories, or eating when you are not hungry? Are you eating too little or too much at your meals?

Look for easy and beneficial places to make habit changes. Making small changes will allow you to start stacking your successes. Start with one or two changes, such as eating breakfast daily or adding a fruit or vegetable to every meal or snack.

Create a supportive environment:

Make healthy choices, easy choices. Prep whole foods, have quality choices on hand, and don't keep your temptations in easily accessible places. Know what you need to be successful, then do it.

Ask yourself good questions:

How can I add a plant to this meal? Does this choice support my long-term goal? How will I feel if I make this choice? What do I truly want right now? One trick to help me feel clear and grounded is putting my hand on my heart and taking a breath. It’s a little pause; it helps me center myself and make intentional choices.

Be on your side:

Don't allow negative self-talk. We think it helps to be hard on ourselves, but research (2) shows the opposite. Understand that you are human and acknowledge your efforts. Believe in your ability to create positive changes through healthful habits. Each time you do what you set out to do, you increase your self-trust and make it easier to make the next desirable choice.

Don't be drastic:

Cutting out entire food groups is a drastic move. Severe caloric restriction is a drastic move. Understand and know that you will slip up. Just don't give up. All is not lost. The next meal is your next chance to choose well. Modify your behaviors one by one, and the outcomes you desire take care of themselves. You do not need a restrictive diet in your life. Restriction and deprivation always backfire.

Additional help:         

Look up the book Atomic Habits by James Clear or Tiny Habits by BJ Fogg. Both are on Audible and have great practical tips.

Work with a Registered Dietitian, find a therapist who uses Cognitive Behavioral Therapy (CBT), or find a Certified Health Coach. They can partner with you and help guide you in the best direction.

1. Rippe JM. Lifestyle Medicine: The Health Promoting Power of Daily Habits and Practices. Am J Lifestyle Med. 2018 Jul 20;12(6):499-512. doi: 10.1177/1559827618785554. PMID: 30783405; PMCID: PMC6367881.

2. https://pubmed.ncbi.nlm.nih.gov/31523213/