Probiotics and Prebiotics

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A plant based diet provides lots of prebiotics that feed probiotics, the “good” gut bacteria.

Living inside of your gut are 300 to 500 different kinds of bacteria containing nearly 2 million genes called probiotics. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy. They make what’s known as the microbiota, or the microbiome. Each person’s microbiota is unique. The mix of bacteria in your body is different from everyone else’s mix. It’s determined partly by the environment that you’re exposed to at birth and partly from your diet and lifestyle. They affect everything from your metabolism to your mood to your immune system and can aid in preventing and treating conditions like obesity, diabetes, heart disease, and inflammation associated with autoimmune diseases.

Like all living things, probiotics need to be fed in order to remain active and healthy. Prebiotics is the food for probiotics. Probiotics eat prebiotics.

We get prebiotics from plant foods. Certain plant foods contain the types of dietary fiber that feed the friendly bacteria in your gut.

So, to help your good gut microbiome sustain or get better:

  • Fill up on fiber rich foods.
  • Eat Prebiotic-Rich Food: Good sources of prebiotics include Jerusalem artichokes, chicory root, raw dandelion greens, raw leeks, raw and cooked onions, raw garlic, raw asparagus, whole wheat, spinach, bananas, oats,  soybeans and legumes, such as lentils, black beans, kidney beans and chickpeas
  • Eat Probiotic Foods: Probiotics are live bacteria or yeasts found in fermented foods that, when eaten, then live in the gut and improve health. Sources include yogurt with live bacteria, sauerkraut, miso, tempeh, kimchi, kombucha, natto, pickles, Gouda, mozzarella, cheddar and cottage cheese and water kefir.
  • Avoid Animal Product and Limit Fat: Red meat, high-fat dairy products, and fried foods all reduce the growth of healthy bacteria and enhance the growth of “bad” bacteria linked to chronic disease.
  • Avoid Unnecessary Antibiotics. (This is an excellent article). 

Antibiotics also kill off good gut bacteria.

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The Most Effective and Safe Core Exercises

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Photo by Max Rovensky on Unsplash

Want the best results from your workout? Vary your workouts by changing exercises. Variety challenges your muscles and forces them to change! And if you want a beautiful, strong and toned midsection, doing a variety of exercises is what will get you there.

I have created videos of some of my favorite core exercises videos on my YouTube channel. And I have listed links to the core exercise videos below.

All the exercises I have listed here won’t put excessive compressive forces on your spine’s discs. Some core exercises can hurt your back.  See this blog for why.  Avoid some of the popular core exercises that do like the Crocodile, Scissors, The Teaser, Reverse Curl and Lift. I discuss exercises to be cautious of here.

Mix and match the exercises, select 3-5 of these exercises per workout and do 3 sets of 10 reps each 3 times a week. Give your core a 48 hour rest in between workouts.

Supine Low Ab March Abdominal Exercise

TRX Pike Crunch Ab Exercise for Spinal Stabilization

TRX Side Plank with Double Knee Tuck

TRX Standing Side Plank + Push or Chop Core Ab Exercise

TRX Fallout for Core Stability

Side Plank A-Frame

Standing Cook Chop

Ball Rollout Exercise

Side Plank Leg Lift for Glute Strength and Stability

One Arm Diagonal Plate Slide Pushup

Dying Bug with Ball Spine Stability Exercise

Russian Twist on Stability Ball

Bird Dog on a Bench

Bird Dog for Spine Stability and a Strong Back

Ball Tuck and Extend Exercise for a Strong Core

Ball Bench Pillar Plank Leg Lift

Want more? Visit my YouTube Channel.

Want the best results from your workout? Here is how to access videos of some of my favorite exercises videos on my YouTube channel:  https://www.youtube.com/user/MyActiveNutrition

 And, to stay up to date with my latest videos, make sure to subscribe to my YouTube channel by going to the link
https://www.youtube.com/user/MyActiveNutrition and then clicking the red subscribe button.
 
To get the best results from your weight training routine, diversify your workouts by performing different exercises. If you work out regularly, it’s easy to get into the habit of doing the same exercises every time. But, when you perform the same exercises repeatedly, your body adapts to this in as little as six to eight weeks. If you don’t change up your routine, your fitness level will plateau.
Avoid a plateau by visiting my YouTube channel, watch the videos and incorporate exercises recommended by a master personal trainer into your routine.
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Red Lentil Soup

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  •  3 tablespoons olive oil
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  •  Pinch of ground chili powder (or more to taste)
  • 4 cups chicken or vegetable broth
  • 1 cups water
  • 1 cup red lentils
  • 1 large carrot, peeled and diced
  •  Juice of 1/2 lemon, more to taste
  • 5 tablespoons chopped fresh cilantro

 

  1. In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 5 minutes.
  2. Stir in tomato paste, cumin, salt, black pepper and chili powder and sauté for 2 minutes longer to intensify the flavor.
  3. Add broth, 1 cup water, lentils and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 20-25  minutes.
  4. Stir in lemon juice. Stir, taste and add more if necessary. Stir in cilantro.
  5. Taste and add salt if necessary.

 

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