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Surely, you already know that a healthy diet and lifestyle are cornerstones to overall well-being. But did you know that fenugreek can further support your health and take these efforts to the next level?  Fenugreek is a powerful plant that's been a staple in traditional medicine and global cuisines for centuries. This humble legume has found its place in the vibrant markets of India and cosmopolitan cities of Asia, as well as in the heart of kitchens all across Europe. The worldwide popularity of fenugreek stands as a testament to just how popular fenugreek's health-supporting properties are. Join us as we dive into the fascinating world of fenugreek. What Is Fenugreek? Fenugreek, known scientifically as Trigonella foenum-graecum, is a legume that belongs to the same family as beans, peas, and lentils. However, this legume is quite special and full of surprises.  Fenugreek seeds have a unique aroma reminiscent of maple syrup and are a treasure trove of nutrients (more on that later). These seeds are not just nutritious, but they're also incredibly versatile. They're often ground into a spice that adds a distinctive flavor to dishes in Indian and Mediterranean cuisines.  Just like the seeds, fenugreek leaves, known as “methi” in India, are also a powerhouse of nutrition. However, their value revolves around their versatility and ability to bring a distinctive flavor to the table that's hard to ignore. Fenugreek leaves have a slightly sweet, nutty flavor with a hint of bitterness, somewhat similar to a blend of fennel and celery.  While either option can add a ton of flavor to your dish, the use of fenugreek extends beyond just seasoning. It’s also a key ingredient in many traditional remedies and health-supporting concoctions. Historical Use of Fenugreek in Traditional Medicine Historically, fenugreek has been a significant part of traditional medicine across various cultures. Originating from parts of western Asia and the Mediterranean, it has been used for thousands of years to support overall health and wellbeing. In ancient Egypt, fenugreek was used for embalming mummies because of its antiseptic properties. Meanwhile, the Greeks and Romans valued it for its supportive effects on digestion and respiratory health.  In Ayurveda, India's traditional system of medicine, fenugreek has been used to maintain healthy blood sugar levels, support lactation and milk supply in breastfeeding mothers, and aid digestion. Traditional Chinese Medicine also recognizes fenugreek's potential benefits, using it to support women's health and promote overall vitality.  Its use as a healing herb is deeply rooted in history and continues to be respected today for its potential health-supporting properties. What Are the Nutritional Components of Fenugreek? Fenugreek is a nutritional powerhouse. It's rich in: Fiber: Fenugreek is rich in fiber, which aids in digestion, helping prevent constipation and promote regular bowel movements.  Protein: The protein found in fenugreek is essential for repairing body tissues and supporting immune function. B vitamins: Fenugreek contains B vitamins, which are essential for energy production and brain function.  Vitamin A: This vitamin supports eye health and boosts immunity.  Antioxidants: Fenugreek is packed with antioxidants that protect cells against damage from harmful free radicals. Iron: Iron is essential for the production of hemoglobin, the protein in red blood cells that carries oxygen. Potassium: This mineral helps regulate blood pressure and heart function. Calcium: Fenugreek is a good source of calcium, necessary for bone health and muscle function.  Selenium: This trace mineral supports thyroid function and boosts immunity.  Zinc: Important for wound healing, immune function, and DNA synthesis, zinc is a crucial part of our diet. Manganese: This mineral aids in the metabolism of carbohydrates, proteins, and cholesterol. Magnesium: Necessary for bone formation, blood sugar regulation, and heart rhythm, magnesium is essential for good health.  Copper: Copper helps form red blood cells and maintain nerve cells and the immune system. Saponins: These compounds have antioxidant properties and can support immune health.  Choline: Choline is a vital nutrient that’s essential for brain development, nerve function, and maintaining a healthy metabolism. What Are the Health Benefits of Fenugreek? Fenugreek offers a multitude of health-supporting benefits. It's like nature's multi-tool, equipped to encourage various aspects of our wellbeing. Let's dive deeper into these benefits. 1. Encourages a Healthy Blood Sugar Maintaining healthy blood sugar levels is a struggle for many. That's where fenugreek comes in. Research suggests that fenugreek can support healthy blood glucose levels.  How does it do this? It slows down the digestion and absorption of carbohydrates in our body, helping to prevent spikes in blood sugar.  2. Supports Heart Health The heart is the engine that keeps us running, and fenugreek is like the quality oil that keeps that engine in top condition. Several clinical trials have established that fenugreek can be highly beneficial for your cardiovascular system. The fiber in fenugreek can help maintain healthy cholesterol levels, while its potassium content may aid in regulating blood pressure.  3. Helps With Weight Management We all know that avoiding obesity and maintaining a healthy weight can be challenging. The fiber in fenugreek can be a game-changer here.  It promotes feelings of fullness, helping to control appetite and support weight loss efforts. So, fenugreek can be a helpful companion in your fitness journey. 4. Supports Digestive Health A happy gut makes a happy person. Because of its high fiber content, fenugreek can ease common digestive problems like constipation and bloating. By promoting regular bowel movements, it can also support overall digestive health. 5. Promotes Lactation For centuries, nursing mothers have turned to fenugreek to boost breast milk production. It's a traditional remedy that's been passed down through generations and is still relevant today. 6. Bolsters Hair Health Who doesn't want shiny, healthy hair? Fenugreek seed extract is often used in hair products to support hair growth and health. It’s packed with nutrients that nourish the hair and scalp, encouraging healthier hair. 7. Helps Minimize Tension Fenugreek has been used in traditional medicine to help manage dysmenorrhea, or painful menstrual periods. It's nature's way of offering relief and comfort during those difficult days of the month. 8. Encourages Hormonal Balance Hormonal balance is crucial to our overall health. Some studies suggest fenugreek can help balance hormones, potentially improving symptoms of menopause. It's another example of how fenugreek can support us at different stages of life. 9. Supports Skin Health Fenugreek isn't just for the inside of our bodies — it benefits our skin, too. When applied topically, fenugreek can provide relief from skin irritation and anti-aging benefits. It's like a soothing, natural balm for your skin. 10. Aids Kidney Function Our kidneys do the essential job of filtering waste from our bodies. Fenugreek may help the kidneys function more efficiently, supporting overall health. It's like a helping hand, ensuring our body's filtration system runs smoothly. How Can You Take Fenugreek? Fenugreek's versatility makes it easy to incorporate into your daily routine. From culinary uses to dietary supplements, let's explore the various ways you can enjoy the benefits of fenugreek. Culinary Uses Cooking with fenugreek is an easy way to experience the potential health benefits and add a unique flavor to your dishes.  Here are a few of the different ways that you can cook with fenugreek: As a spice: Ground fenugreek seeds are commonly used as a spice in Indian and Mediterranean cuisines. They add a unique flavor to curries, soups, and stews, making them a favorite in kitchens around the world. As an herb: Fresh or dried fenugreek leaves are used as a herb in various dishes. They add a distinctive flavor to stir-fries, salads, and sauces. In baking: Fenugreek's unique maple-like flavor also makes it a great addition to baked goods. It can add an interesting twist to bread, cookies, and cakes. Dietary Supplements Fenugreek supplements are a convenient way to enjoy the benefits of this powerful herb.  These often come in the following forms: Capsules: Fenugreek capsules are a popular choice. They're easy to take and can be a convenient option for those with busy lifestyles. Powder: Fenugreek seed powder can be mixed into smoothies, juices, or food. It's a great way to add a nutritional boost to your meals. Tea: Fenugreek tea is a highly popular herbal tea that helps you easily incorporate this herb into your routine. It's soothing, aromatic, and packed with health-supporting properties. How Much Fenugreek Should You Take? The amount of fenugreek you should take can vary depending on your health goals, existing health conditions, and type of fenugreek you’re taking. It could range anywhere from a few hundred milligrams to a few dozen grams.  However, as is the case with any supplement, it's always a good idea to consult with your healthcare provider before starting a new regimen. The healthcare professional in your life can provide medical advice that’s tailored to your specific needs and circumstances. What Are the Possible Side Effects of Fenugreek? While fenugreek is generally safe for most people, it can cause some side effects. These can include: Digestive upset: Digestive upset, such as heartburn or bloating, especially when taken in large amounts. Allergic reactions: Some people may experience an allergic reaction to fenugreek. Odor: Fenugreek has a strong odor, which can be transferred to sweat and urine. Hypoglycemia: In some cases, fenugreek can cause hypoglycemia, or lower blood sugar levels than normal.  Interactions with medications: Fenugreek can interact with certain medications, particularly those for type 2 diabetes and high cholesterol. The Takeaway Fenugreek is a versatile, nutrient-dense herb with a host of health-supporting benefits. From encouraging healthy blood sugar levels to supporting heart health, it can be a powerful addition to any wellness journey.  Whether you use it as a spice in your favorite dishes, enjoy it as a soothing tea, or take it as a supplement, fenugreek is a wonderful addition to a healthy lifestyle. As you continue to explore natural options that can support your health, consider mixing fenugreek with our liquid Chicken Bone Broth for a variety of health benefits. It's a powerful combo that's not only delicious but also packed with nutrients.  Remember, your journey to wellness is unique, and every step you take brings you closer to your health goals. So, go ahead and embrace the power of nature with fenugreek! Sources: A Simple Dietary Addition of Fenugreek Seed Leads to the Reduction in Blood Glucose Levels: A Parallel Group, Randomized Single-Blind Trial | NCBI Bookshelf The Effects of Fenugreek on Cardiometabolic Risk Factors in Adults: A Systematic Review and Meta-Analysis | Pub Med Fenugreek Seed Extract Inhibit Fat Accumulation and Ameliorates Dyslipidemia in High Fat Diet-Induced Obese Rats | PMC Cross-Omics Analysis of Fenugreek Supplementation Reveals Beneficial Effects Are Caused by Gut Microbiome Changes Not Mammalian Host Physiology | PMC Effectiveness of Fenugreek as a Galactagogue: A Network Meta-Analysis | Pub Med Fenugreek Leaf Extract and Its Gel Formulation Show Activity Against Malassezia Furfur | PMC Effects of Fenugreek Seed on the Severity and Systemic Symptoms of Dysmenorrhea | PMC Effect of Fenugreek on Vasomotor Symptoms in Menopausal Women | PMC Ethanolic Fenugreek Extract: Its Molecular Mechanisms against Skin Aging and the Enhanced Functions by Nanoencapsulation | PMC Fenugreek | NCCIH Dosage of Fenugreek | livestrong Fenugreek a Multipurpose Crop: Potentialities and Improvements | PMC Fenugreek (Trigonella foenum-graecum L.) As a Valuable Medicinal Plant | International Journal of Advanced Biological and Biomedical Research

We've all had those days when we wake up feeling like we could use a little boost. Perhaps it's our heart that needs some extra love, our bones that are yearning for a little support, or maybe our mood that's looking for a lift.  On days like these, it's not uncommon to find ourselves searching for a solution that's both natural and effective. And that's where cod liver oil comes in — a traditional remedy that has stood the test of time, offering many health-supporting benefits.  But what exactly is cod liver oil, and how can it make a difference to your well-being? Let's dive in and explore! What Is Cod Liver Oil? Cod liver oil is a true nutritional powerhouse, rich in nutrients that support our overall health and wellness.  Incorporating cod liver oil into your daily regimen can be a simple yet powerful step toward supporting your overall health. Whether you choose to take it in liquid form or as a supplement, you are providing your body with the essential nutrients that it needs to thrive.  History of Use Imagine a time when refrigeration was not as common, and fresh fruits and vegetables were not available year-round. During these times, particularly in the colder months, maintaining health and well-being could be challenging. This was especially true in Norwegian communities, where cod fish were abundant.  Recognizing the nutritional value of cod liver oil, these communities began to extract and consume these rudimentary fish oil supplements, especially during the winter months when other nutrient sources were scarce. This practice has been passed down through generations and has stood the test of time.  Today, cod liver oil continues to be a trusted supplement, gaining recognition worldwide for its health-supporting benefits. Whether it's to support heart health, bone strength, or overall wellness, cod liver oil has a long history of use that's deeply rooted in tradition and practical wisdom. What Can You Find in Cod Liver Oil? Cod liver oil is basically a natural multivitamin, brimming with a variety of essential nutrients that bolster various aspects of your health. Let’s take a closer look at what this means for your well-being. Omega-3 Fatty Acids These heart-healthy fats are the stars of the nutritional profile of cod liver oil. Omega-3s are polyunsaturated fatty acids and are considered to be essential nutrients, as our bodies cannot produce on their own, making it crucial to obtain them from our diet. The omega-3s featured in cod liver oil include: Eicosapentaenoic acid (EPA): EPA is one of the key omega-3 fatty acids found in cod liver oil. It's known to support cardiovascular health, playing a role in maintaining healthy blood pressure and cholesterol levels.  Docosahexaenoic acid (DHA): DHA is another crucial omega-3 fatty acid present in cod liver oil. It's particularly important for brain health, contributing to cognitive function, memory, and mood balance. DHA also supports eye health, particularly in maintaining the health of the retina. Vitamins Cod liver oil is a rich source of several vital vitamins, each playing a unique role in supporting our health. These include: Vitamin A: This fat-soluble vitamin is essential for maintaining healthy vision, supporting immune function, and promoting skin health. Vitamin D: Often referred to as the "sunshine vitamin," vitamin D is crucial for bone health as it aids in the absorption of calcium.  Vitamin E: A powerful antioxidant, vitamin E helps protect our cells from damage caused by free radicals. It also supports immune function and skin health. Minerals Cod liver oil also contains a range of essential minerals, each offering unique health benefits. These include: Iodine: This mineral is crucial for thyroid health, supporting the production of thyroid hormones that regulate metabolism and growth. Selenium: Selenium is a potent antioxidant that helps protect cells from damage. It also supports thyroid health and boosts immune function. Zinc: Essential for immune function, wound healing, and protein synthesis, zinc is an important mineral for overall health. Iron: Iron is vital for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Copper: This mineral plays a role in energy production, iron metabolism, and brain function. Magnesium: Magnesium supports muscle and nerve function, regulates blood sugar levels, and aids in the production of DNA and protein. What Are the Health Benefits of Cod Liver Oil? Cod liver oil is a powerhouse of health-supporting benefits. This traditional remedy can support various aspects of your wellness journey. 1. Supports Heart Health Cod liver oil is a source of omega-3 fatty acids, which are known for their role in supporting cardiovascular health and helping manage high blood pressure. Regular intake of cod liver oil can help maintain healthy cholesterol and triglyceride levels, potentially leading to a lower risk of heart disease. 2. Encourages Bone Health Cod liver oil, with its high levels of vitamin D, can enhance your body's absorption of calcium. This efficient absorption supports healthy bones by potentially helping to prevent bone loss and ensuring your skeleton stays strong and resilient. 3. Provides Immune Support Rich in vitamins A and D, cod liver oil offers a natural boost to your immune system. These vitamins can help bolster your body's defenses, helping you stay resilient, healthy, and ready to tackle anything life throws your way. 4. Bolsters Eye Health The DHA found in cod liver oil plays a crucial role in maintaining eye health. This essential fatty acid supports the health of your retina, helping to keep your vision clear and sharp while working to prevent age-related vision problems.  5. Supports Skin Health Cod liver oil, with its essential fatty acids and vitamins, can help keep your skin healthy and radiant. These nutrients nourish your skin from the inside out, promoting a natural glow and a youthful appearance. 6. Helps Soothe Tension Feeling stressed or tense? Cod liver oil contains EPA, an omega-3 fatty acid that may help soothe tension within the body. A daily dose can help your body limit swelling, tenderness, and pain from your daily activities.  7. Supports Brain Health The human brain relies on DHA, an essential fatty acid, for proper functioning. Cod liver oil, being a rich source of this nutrient, can support your cognitive health. Regular intake can help keep your brain sharp, promoting focus, memory, and overall mental agility. 8. Encourages a Balanced Mood Life can sometimes feel like an emotional roller-coaster. The good news is that the omega-3 fatty acids in cod liver oil can help maintain a balanced mood. These essential fats support brain function, which, in turn, plays an important role in regulating our emotions. 9. Supports Wound Healing Our bodies have a remarkable ability to heal and repair. Because it’s rich in vitamins A and D, cod liver oil can support your body's natural wound-healing process. These vitamins play an important role in skin health and repair, helping you recover faster from minor cuts and scrapes. 10. Bolsters Joint Health Joint discomfort can be a real pain, literally and figuratively. Cod liver oil, with its tension-soothing properties, can help alleviate joint pain and discomfort. Regular intake can support joint mobility and flexibility, making it easier for you to enjoy your everyday activities. 11. Helps With Weight Management Maintaining a healthy weight is a key aspect of overall wellness. Cod liver oil can help support your weight management efforts by maintaining a healthy metabolism. This can help your body efficiently burn calories, making it easier for you to maintain or reach your weight goals. 12. Supports Fetal Development For breastfeeding or pregnant women, cod liver oil can be a valuable addition to your diet. It's a great source of essential nutrients, including DHA and vitamin D, that can support fetal development.  How Is Cod Liver Oil Obtained and Processed? The extraction and processing of cod liver oil are meticulously carried out to ensure the highest quality product. Let's walk through the steps involved in this process. 1. Raw Material Collection It all begins with the collection of fresh codfish. These oily fish are typically caught in the cold, pristine waters of the North Atlantic, an area renowned for its clean and healthy marine life. This environment plays an important role in ensuring the quality and purity of the cod liver oil. 2. Liver Extraction Once the North Atlantic cod have been caught, they are swiftly transported to the processing facility. Here, their livers are carefully extracted. It is within these livers that the precious, nutrient-rich oil resides. 3. Steaming The extracted livers then undergo a gentle steaming process. This delicate and controlled method helps to release the oil from the liver tissues, ensuring that the oil retains its full spectrum of nutritional value. 4. Oil Separation Following steaming, the oil is then separated from the rest of the liver material. This is typically achieved through a process known as centrifugation, which uses the force of rapid spinning to separate the oil from the liver tissues. 5. Filtration The oil then goes through a filtration process to remove any remaining solids. This results in a pure, clean oil that is free from any residual liver tissue. 6. Purification Next, the oil undergoes a thorough purification process. This step is crucial for removing any potential contaminants, such as heavy metals or environmental pollutants, ensuring the oil is safe for consumption. 7. Testing Before being packaged, the oil undergoes rigorous testing to ensure it meets the highest standards of quality and purity. This includes testing for the presence of contaminants that could result in toxicity and verifying the levels of beneficial nutrients, such as omega-3 fatty acids and vitamins A and D. 8. Packaging Finally, once the oil has passed all quality checks, it is packaged in airtight containers to maintain its freshness and nutritional value. It's then ready to be shipped and make its way to your door, where it can support your journey to optimal health and wellness. What Are the Different Types of Cod Liver Oil Supplements? Cod liver oil supplements come in various forms, each suited to different preferences and lifestyles.  Let's explore these options: Liquid: This is the traditional form of cod liver oil. It's often flavored to make it easier to take, and it allows for flexible dosing. However, it can be challenging to transport and may not be everyone’s favorite due to the taste. Capsules: These are a convenient option for those who prefer not to taste the oil. They're easy to swallow and perfect for on-the-go use. The dosage is typically fixed, which can make it easier to manage. Softgels: Like capsules, softgels are easy to swallow and carry around. They're often smaller than capsules, making them a good choice for those who find larger pills difficult to ingest. Chewables: These are a great option for children or anyone who struggles with swallowing pills. They often come in fun shapes and flavors, making them a more enjoyable way to get the benefits of cod liver oil. Topical: The topical use of cod liver oil can help promote skin health and repair, helping you recover faster from minor cuts and scrapes. Who Can Benefit From Taking Cod Liver Oil? Cod liver oil is a powerhouse of essential nutrients, and almost anyone can benefit from the nutritional support it offers. Its rich content of omega-3 fatty acids, vitamin A, and vitamin D can play a significant role in maintaining various aspects of health. People leading active lifestyles can benefit from cod liver oil, as it supports joint health, potentially easing the discomfort associated with physical exertion. Older adults might find it beneficial for maintaining bone strength and density, thanks to its vitamin D content.  Even those who are simply looking to support their overall health can benefit from the comprehensive nutritional support that cod liver oil provides. However, it's essential to remember that while cod liver oil is beneficial, it's not a replacement for a balanced diet and healthy lifestyle.  Also, some individuals, such as pregnant women, people with specific health conditions, or those taking certain medications, should always seek medical advice before starting any new dietary supplement. How Much Cod Liver Oil Should You Take? Deciding how much cod liver oil to take depends largely on your individual health goals and needs. As a general guide, many products suggest a daily dose of one to two teaspoons of liquid oil or one to two capsules or softgels. However, these are general suggestions, and it’s best to follow the instructions on your specific product. It's also important to consider factors like age, dietary habits, and overall health status when determining the right dosage. For example, those with a diet low in fatty fish may benefit from a higher dose compared to someone whose diet is rich in these sources. If you're unsure or if you have specific health goals in mind, consult a healthcare professional for personalized advice. They can provide guidance based on your unique needs and circumstances, helping you get the most benefit from your cod liver oil supplement. What Are the Potential Side Effects of Cod Liver Oil? While cod liver oil is generally safe for most people when taken in recommended amounts, some individuals may experience side effects. These can include: Bad breath: As with many fish oils, cod liver oil can sometimes lead to fishy-smelling breath. Heartburn: Some people may experience heartburn or indigestion, particularly if they take the oil on an empty stomach. Nausea or diarrhea: These are less common side effects, but they can occur, especially when starting the supplement. Increased blood sugar levels: Cod liver oil may slightly raise blood sugar levels in some people. Bleeding: High doses of cod liver oil may thin the blood, increasing the risk of bleeding. Allergic reactions: Though rare, allergic reactions to cod liver oil can occur. Excessive vitamin A or D: Taking too much cod liver oil can lead to an overdose of vitamins A or D, which can have serious health consequences. The Takeaway Cod liver oil is a traditional remedy that offers a wealth of health-supporting benefits. From bolstering heart and bone health to encouraging a balanced mood, it's a versatile supplement that can become a part of your wellness routine. As you consider exploring the benefits of cod liver oil, why not pair it with a warm, soothing cup of bone broth? It's an easy and convenient way to boost your intake of essential nutrients and support your health journey.  Remember, the road to wellness is not about drastic changes but about making manageable, sustainable choices that support your well-being. Stay healthy, stay strong, and remember, your health is in your hands. Sources: Cod Liver Oil | MedlinePlus Supplements Mother Was Right About Cod Liver Oil | PMC Cod Liver Oil Supplement Consumption and Health: Cross-sectional Results from the EPIC-Norfolk Cohort Study | NCBI Bookshelf Omega-3 Fatty Acids & the Important Role They Play | Cleveland Clinic Side Effects of Cod Liver Oil Capsules | livestrong Contribution of Cod Liver Oil-Related Nutrients (Vitamins A, D, E and Eicosapentaenoic Acid and Docosahexaenoic Acid) to Daily Nutrient Intake and Their Associations With Plasma Concentrations in the Epic-Norfolk Cohort | NCBI Bookshelf

Today, we're embarking on a flavorful journey into the health-boosting world of cilantro. This vibrant green herb, commonly used as a garnish in many global cuisines, is more than just a culinary seasoning.  Apart from adding a unique zest to our dishes, cilantro is a nutritional powerhouse packed with health benefits. By the time you finish reading this article, you’ll be rushing out to your local grocery to buy fresh cilantro. Let’s get started! What Is Cilantro? Defining cilantro is a bit more complicated than you might expect. Depending on where you grew up, you might label cilantro as coriander instead. This can be a bit confusing, so let’s break it down. The plant in question is known scientifically as Coriandrum sativum. The leaves of this plant are what Americans call cilantro, and the seeds are called coriander.  The word “cilantro” is Spanish and translates to coriander leaves. Since cilantro is a key ingredient in guacamole and other Mexican dishes, its name has been adopted by speakers of American English. Internationally, it’s a different story — there is no such thing as cilantro in other parts of the world! The majority of other countries refer to the various parts as either coriander seeds or coriander leaves.  To make things even more confusing, cilantro is sometimes referred to as Chinese parsley, as it’s a highly popular herb throughout Asia. However, there are about half a dozen names for this herb in India, depending on the region and language being used.  For today’s purposes, we’ll be using the word “cilantro” to describe coriander leaves.  What Does Cilantro Taste Like? Whether you know it as cilantro, coriander, or Chinese parsley, the taste remains the same. The leaves of the cilantro plant have a distinctive, somewhat citrusy flavor. Some people describe it as bright and refreshing, with a slightly peppery tone, while others note a hint of minty freshness. This unique combination of flavors can add a lively, fresh twist to various dishes. From spicy Indian curries to hearty South American soups to Chinese tiger salads, cilantro has found its way into the hearts and dishes of so many around the world. It's a testament to the herb's versatility and unique flavor that it's used in such diverse cuisines.  What Is the Nutritional Value of Cilantro? While this superfood may be low in calories, don't let that fool you — it's brimming with vitamins, minerals, and other health-supporting compounds.  Here's a quick breakdown: Vitamin A: Cilantro is a good source of vitamin A, which supports eye health and bolsters the immune system. It also helps the heart, lungs, and kidneys to function properly. Vitamin C: This vitamin is a powerful antioxidant that helps protect our bodies from free radicals. It also supports the immune system and is essential for the production of collagen. Vitamin K: Another vitamin found in cilantro is vitamin K, which is essential for blood clotting and supporting bone health. Folate: Also known as vitamin B9, folate is crucial for proper brain function and plays an important role in mental and emotional health. Potassium: This mineral is critical for heart health, as it helps regulate blood pressure and fluid balance. Magnesium: Magnesium is essential for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure. Manganese: This trace mineral is essential for the metabolism of carbohydrates, amino acids, and cholesterol. It's also involved in bone formation and soothing tension.  In addition to these nutrients, cilantro is also packed with antioxidants and flavonoids. These highly beneficial compounds can help to protect your cells against damage caused by oxidative stress and free radicals. What Are the Health Benefits of Cilantro? Now that we’ve covered the basics of cilantro, let’s get into the details of why you might want to start adding it to more of your meals. Here’s a breakdown of all the health benefits of cilantro.  1. Supports Digestion Cilantro is known to stimulate the production of digestive enzymes. These enzymes play a crucial role in breaking down the food we eat, helping our bodies absorb the nutrients more efficiently. This can lead to a healthier and more comfortable digestion process.  2. Bolsters Skin Health Thanks to its antioxidant properties, cilantro can be beneficial for your skin. Antioxidants help to combat the damage caused by free radicals, which can lead to signs of aging and skin irritations. Regularly consuming cilantro could help maintain your skin's elasticity, giving it a youthful and healthy appearance. 3. Encourages Healthy Blood Sugar Levels Some studies suggest that cilantro may help lower blood sugar levels. Although more research is needed to make any concrete conclusion, the initial findings are promising.  4. Supports Heart Health Cilantro may help maintain healthy cholesterol levels and blood pressure, which are two key factors for heart health. With heart disease being a major concern worldwide, including heart-friendly foods like cilantro in your diet is a step in the right direction toward maintaining a healthy heart. 5. Provides Sleep Support The natural sedative effect of cilantro can aid in improving sleep quality. If you've been having trouble sleeping, a sprinkle of cilantro in your dinner could potentially lead to a more restful night's sleep. 6. Bolsters Joint Health With its analgesic properties, cilantro has been found to help soothe joint pain in animal studies. If you're someone who experiences joint discomfort, adding cilantro to your meals could provide some relief. It's a natural way to support your joint health and maintain your mobility and comfort. 7. Encourages Fresh Breath Chewing on cilantro leaves can help freshen your breath. So, next time you're preparing for a social event or a meeting, consider chewing on some cilantro leaves for a quick and natural breath freshener.  8. Supports the Immune System The impressive antioxidant profile of cilantro, which includes potent compounds like quercetin, can provide solid support to your immune system. Remember, a robust immune system is your body's first line of defense against various illnesses. A little bit of cilantro could go a long way toward supporting your immunity.  9. Encourages Bone Health When it comes to maintaining bone health, one nutrient stands out — vitamin K. This essential vitamin aids with the absorption of calcium, a key component of our bones. Who knew adding cilantro to your daily lineup could lead to stronger and healthier bones? 10. Supports a Balanced Mood Feeling a little off-kilter? Cilantro might just be the herb you need. Some studies suggest that cilantro can have a calming effect on the nervous system, helping to foster a more balanced mood. 11. Helps With Weight Management If you're on a weight loss journey, cilantro can help. This herb is low in carbohydrates and can add a burst of flavor to your meals without tacking on extra calories. It's a delicious and guilt-free way to keep your taste buds satisfied while staying on track with your weight management goals. 12. Bolsters Eye Health Cilantro is a sight for sore eyes — literally! This humble herb is rich in carotene and vitamin A, both of which are known to support eye health. These nutrients can help protect against age-related eye conditions, helping you maintain good vision as you age. 13. Provides Detoxing Benefits Cilantro can even support your body's natural detoxification processes. This herb has a unique ability to bind with heavy metals in the body, supporting their removal. It's a natural and tasty way to help keep your system clean and functioning optimally. 14. Supports Hair Health Cilantro isn't just for eating — it can also be a great addition to your hair care routine. You can make homemade hair products by grinding up cilantro into a paste. Just apply it to your scalp for a natural condition that can help strengthen the hair and add a lustrous shine.  How Can You Incorporate Cilantro in Your Diet? The easiest answer to this question is to use cilantro supplements or essential oils made from cilantro extract. But where’s the fun in that? Instead, check out some of my favorite recipes that feature a healthy dose of your new favorite herb. Salmon Tacos With Cabbage Slaw and Creamy Cilantro Dressing This is a flavorful dish that’s easy to make and even easier to enjoy. The rich salmon is beautifully contrasted with a vibrant cabbage slaw, all wrapped up in a grain-free taco shell. For the cabbage salad with creamy cilantro dressing, you'll need: ½ cup extra-virgin olive oil 1 avocado 1 very coarsely chopped bunch of fresh cilantro 1 garlic clove 3 tablespoons of lime juice ½ teaspoon ground coriander ½ teaspoon Himalayan salt 3 cups of very thinly sliced Napa cabbage 1 diced red bell pepper diced  For the salmon, you'll need: Avocado oil pan spray 1 pound salmon filet ½ teaspoon Himalayan salt ¼ teaspoon ground black pepper To complete the dish, you’ll need: 8 grain-free taco shells Optional garnishes such as diced tomatoes, salsa fresca, or sliced jalapeno peppers Here’s how to make it: Blend olive oil, avocado, cilantro, garlic, lime juice, coriander, and salt in a food processor until combined.  Toss the cabbage and red bell pepper with the dressing and refrigerate.  Broil the salmon for about five to eight minutes. Make sure it’s done to prevent food poisoning or salmonella.  Warm the taco shells, flake the salmon, and divide it among the tacos, topping with the cabbage slaw and your optional garnishes.  Chermoula Bowl This is a flavorful dish featuring a fresh herb sauce with a Middle Eastern twist. Once you try it, it’s sure to be a staple in your weekly rotation! The sauce, known as Chermoula, is made using: ½ cup fresh cilantro ½ cup fresh parsley 1 tablespoon of fresh lemon juice 1 tablespoon extra virgin olive oil 1 small finely grated garlic clove ½ teaspoon finely grated lemon zest ½ teaspoon ground cumin ½ teaspoon paprika A pinch of cayenne ⅛ teaspoon of Celtic or Pink Himalayan salt *Adding one to two tablespoons of water can thin the sauce if it’s too thick for your taste The bowl requires: At least one cup of cauliflower rice 2 cups loosely packed baby spinach 2 roasted plum tomatoes* 4 to six ounces grilled beef, lamb, chicken, shrimp, or fish.  *Roasted tomatoes can be store-bought. Or, you can make your own by baking halved Roma tomatoes at 375ºF for about 40 minutes, then increasing the heat to 400ºF for an additional 20 minutes until caramelized. To prepare this delectable dish: Blend the sauce ingredients into a coarse paste. Combine the cauliflower rice and spinach with half of the sauce.  Warm the mix in the microwave for two to three minutes. Top with roasted tomatoes, grilled meat, and the remaining sauce.  Southwestern Salmon With Cilantro Pesto This delicious dinner combines the richness of salmon with the zesty flavor of cilantro pesto. The recipe serves four and requires a food processor for the pesto preparation. For the salmon, you'll need: 4 salmon steaks or filets (each four to six ounces) Coconut oil spray 2 tablespoons of freshly squeezed lime juice ½ teaspoon each of smoked paprika and cumin ¼ teaspoon of garlic powder ½ teaspoon of sea salt ¼ teaspoon of black pepper A dash of cayenne 4 teaspoons of maple syrup or raw honey The cilantro pesto calls for: ½ cup of toasted raw sliced almonds 2 cups of lightly packed cilantro leaves 2 tablespoons of freshly squeezed lime juice 1 to two cloves of garlic 2 tablespoons of extra virgin olive oil ½ teaspoon of salt ¼ teaspoon of pepper 1/8 teaspoon of hot sauce For the cilantro pesto: Process the almonds until they are almost powdery.  Add the cilantro leaves, lime juice, and garlic and continue to process until the cilantro is well chopped.  With the motor running, add the olive oil, salt, pepper, and hot sauce, then taste and adjust the seasonings.  Store the pesto covered in the refrigerator.  To prepare this delicious dish: Preheat the broiler to high and position the rack six inches below the heat source.  Line a sheet pan with aluminum foil and spray the foil with coconut oil.  Place the salmon on the baking sheet and pour lime juice over it.  Mix all spices and seasonings in a small bowl and sprinkle evenly on the fish.  Spray the top of the fish lightly with coconut oil.  Broil the fish for five to eight minutes, depending on its thickness.  Near the end of the broiling time, remove the fish from the oven, drizzle with maple syrup or honey, and broil for another one to two minutes. Top the fish with the refrigerated pesto and a fresh slice of lime before serving.  The Takeaway Cilantro is more than just a flavorful herb — it's a wellness powerhouse packed with beneficial nutrients. The health benefits alone make this herb well worth incorporating into your daily routine. But once you’ve tasted its unique flavor, you’ll be adding it to everything that you can! Sprinkle a little cilantro into your morning bone broth, or check out our blog for more recipes that feature this incredible herb. Remember that your health is in your hands, and every step, no matter how small, is a step towards a healthier you. Sources: Coriandrum sativum L.: A Review on Ethnopharmacology, Phytochemistry, and Cardiovascular Benefits | PMC Coriander Leaf Extract Exerts Antioxidant Activity and Protects Against UVB-Induced Photoaging of Skin by Regulation of Procollagen Type I and MMP-1 Expression | PMC Effect of Coriander Plants on Human Emotions, Brain Electrophysiology, and Salivary Secretion | PMC Sedative Effect of Central Administration of Coriandrum sativum Essential Oil and Its Major Component Linalool in Neonatal Chicks | NCBI Bookshelf Insulin-Releasing and Insulin-Like Activity of the Traditional Anti-Diabetic Plant Coriandrum sativum (Coriander) | PubMed Evaluation of Disease Modifying Activity of Coriandrum sativum in Experimental Models | PMC Quercetin, Inflammation and Immunity | PMC Chelation: Harnessing and Enhancing Heavy Metal Detoxification—A Review | PMC A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease | PubMed The Medical Benefits of Vitamin K2 on Calcium-Related Disorders | PMC Synergistic Effect of Probiotic, Chicory Root Powder and Coriander Seed Powder on Growth Performance, Antioxidant Activity and Gut Health of Broiler Chickens | PMC Cilantro vs Coriander: Is There a Difference? | Spoon University

Let’s dive into the wonderful world of turmeric, an incredible golden spice that has been used for centuries in traditional healing practices. Join us as we explore what makes this vibrant root such a fantastic addition to our health stack. What Is Turmeric and What Are Its Benefits? Turmeric is a bright yellow spice that comes from the root of the Curcuma longa plant. It has a warm, slightly bitter taste and is often used to flavor or color curry powders, mustards, and other foods. But turmeric isn’t just delicious — it’s also packed with health benefits. Heart Health A healthy heart is the foundation of our overall well-being, and turmeric can be a valuable tool when it comes to supporting heart health. Its active compounds can encourage cardiovascular function, helping to maintain a balanced and healthy heart.  This is particularly helpful for those who like to go to the gym or get outside, since the heart plays such an important role during exercise. If you want to maintain your habits for the long haul, turmeric might just be the friend you can count on! Digestive Comfort If our digestive system is like an engine, then turmeric is like the lubricant that keeps it running smoothly. Turmeric helps maintain a comfortable digestive process, alleviating bloating and signs of indigestion and supporting our body in efficiently breaking down food and absorbing nutrients.  Brain Health Turmeric can also help support cognitive function and overall brain health. Its active compounds can help maintain a sharp mind and clear thoughts even as we age, providing a solid foundation for the memories to come.  Antioxidant Profile Turmeric's antioxidant profile functions like a shield, defending our bodies against the harmful effects of free radicals. Free radicals are unstable molecules that can wreak widespread damage on our bodies if left unchecked and are often to blame for early signs of aging. However, antioxidants can help maintain cellular health and support our body's natural defense mechanisms.  Skin Health The benefits of turmeric extend to the very surface of our beings — our skin. This golden spice can support radiant, healthy skin by helping to maintain moisture and elasticity. Its antioxidant properties also assist in protecting our skin from environmental stressors like air pollution. By incorporating this ancient root into our lives, we're tapping into centuries of traditional wisdom, harnessing the power of nature to support our journey toward health and vitality. What Is the Active Ingredient in Turmeric? The magic of turmeric is primarily thanks to its active ingredient, curcumin, a natural antioxidant that packs a powerful punch. This vibrant compound is what gives turmeric its characteristic golden color and its ability to support various aspects of our health.  Curcumin is known for its strong soothing effects, making it a popular choice for those seeking natural ways to ease tension and support their health.  It's important to note that while turmeric contains curcumin, the concentration you’d get from dietary turmeric is typically about three percent by weight. That’s why many people choose to supplement with concentrated curcumin extracts to harness its full potential.  How Long Does It Take for Turmeric To Work? Everyone’s path to wellness is unique, and the same holds true for the time it takes for turmeric to work its magic. There are several factors that can affect how long it takes turmeric to work. These include: Overall health: Your baseline health plays an important role. If your body is in a state of balance, you may notice the benefits sooner than if you have specific health challenges. Current diet: What you eat can enhance or inhibit the effects of curcumin. For instance, because curcumin can help soothe tension and irritation in the digestive system, eating foods that trigger digestive upset might cause you to miss out on the benefits of turmeric. Intake form: Turmeric comes in many forms, such as fresh root, powder, or supplements. The form you choose can affect how quickly your body can utilize its goodness. Quality of the supplement: If you opt for a supplement, remember that quality is key. Look for products that contain black pepper or other natural compounds that increase bioavailability. Dosage: The amount of turmeric or curcumin you take can also play a role in its effectiveness. Always follow the recommended dosage on the product label or consult a healthcare professional. Consistency of use: Just like with any other supplement or dietary change, it takes time for your body to adjust and for you to experience the full benefits. Basically, the time it takes for turmeric to work is unique to each individual. Some may experience benefits within a few days, while others may need a few weeks or even months to fully reap the rewards.  The key is to be patient, consistent, and mindful of how your body responds. Remember, the journey to wellness is a marathon, not a sprint. Can You Enhance the Absorption of Turmeric?  When it comes to turmeric, our bodies are actually not very efficient at absorbing curcumin. If we take it plain, chances are most of it will go right through our digestive tract without ever showing us its benefits. However, there are a few simple yet effective ways to enhance the absorption of this golden spice. These include: Black pepper: This common kitchen ingredient contains piperine, a natural substance that significantly increases the absorption of curcumin. Just a little pinch of black pepper can work wonders! Combine with fats: Turmeric is fat-soluble, meaning it dissolves in fats, which then allows our bodies to absorb it more efficiently. So, consider combining turmeric with healthy fats like coconut oil, olive oil, or even avocados. Heat it up: Cooking with turmeric can increase its bioavailability, allowing our bodies to reap more of its benefits. Are There Any Side Effects of Turmeric Consumption?  While turmeric is generally considered safe and can be a wonderful addition to a healthy lifestyle, consuming it in large quantities may lead to some side effects.  The majority of side effects are limited to digestive issues such as bloating and gas, especially for those with sensitive stomachs. However, an excessive amount of turmeric may increase the risk of bleeding, lower blood sugar levels, affect iron absorption, and even cause gallbladder issues.  It's important to enjoy turmeric in moderation and consult with a healthcare professional if you have any concerns or are taking other medications. Always listen to your body and let it guide you on your wellness journey. Introducing Our Fast Trask Bone Broth  Allow us to introduce you to our Fast Track Bone Broth, a culinary masterpiece that combines taste and nutrition in one delightful drink. Our bone broth is meticulously crafted from the finest ingredients, providing you with a rich source of essential nutrients that support your health journey. While bone broth alone can have benefits such as supporting digestion, hydration, and more, adding turmeric to our recipe makes this broth a wellness wonder. How To Incorporate Fast Track Bone Broth Into Your Daily Routine  Incorporating our Fast Track Bone Broth into your daily routine is as simple as it sounds. You can heat up a cup of our bone broth and savor it as a soothing, comforting drink. You can also use our bone broth as a versatile base for soups and stews, adding nutrition and flavor to your favorite recipes. The possibilities are endless! The Takeaway  Turmeric is a magnificent spice that offers many health benefits, from supporting our heart and brain to encouraging a radiant complexion. It’s important to keep in mind that the effects of turmeric won’t be instantaneous, so you’ll need some patience. However, we’ve also discussed a few ways you can support its absorption so you can cut a few digestive corners.  Whether you decide to enjoy turmeric root in your next dinner recipe or opt for our Fast Track Bone Broth, the benefits of turmeric are too good to be ignored. For more health tips and diet information, check out our blog. Sources: Protective Effects of Curcumin in Cardiovascular Diseases—Impact on Oxidative Stress and Mitochondria | PMC An Overview of Curcumin in Neurological Disorders | PMC Antioxidant Potential of Curcumin—A Meta-Analysis of Randomized Clinical Trials | PMC Interaction between Gut Microbiota and Curcumin: A New Key of Understanding for the Health Effects of Curcumin | PMC Potential of Curcumin in Skin Disorders | PMC Curcumin: A Review of Its’ Effects on Human Health | PMC Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers | NCBI Bookshelf Turmeric | PubMed

We've all had those days — waking up feeling lethargic with our thoughts clouded and every task seeming like a mountain to climb.  Maybe you've blamed it on a poor night's sleep or an overloaded schedule. While those can be contributing factors, our bodies often communicate with us through feelings. This brings us to our diet, an important yet often overlooked component of our well-being.  While big names like vitamin C typically take the limelight, especially during flu season, vitamin B12 is its less-talked-about counterpart. This water-soluble vitamin, though lesser known, plays a key role in our overall health.  In this guide, we aim to shine some more light on this essential nutrient, help you identify if you’re experiencing a deficiency, and offer a few ways that you can get more of it each day. What Is Vitamin B12 and Why Do We Need It? The scientific name for vitamin B12 is cobalamin, although it can sometimes be known as cyanocobalamin or methylcobalamin, depending on its form. Regardless of its name, vitamin B12 is one of the most essential water-soluble vitamins, as it’s important for optimal health. Its many functions are intrinsic to our body's operations.  Let's dive a little deeper into the variety of ways that B12 supports our health. Neurological Function Vitamin B12 plays an essential role in protecting our nervous system. It's responsible for producing myelin, which is a protective covering that helps limit nerve damage.  By doing so, it ensures efficient communication between the brain and different parts of the body. Not only that, but B12 also aids in the creation of neurotransmitters, the body's chemical messengers that play a crucial role in mood, energy, and cognition.  Red Blood Cell Formation Red blood cells are our body's delivery agents, supplying oxygen from the lungs to various tissues. Vitamin B12 is fundamental in the production of these cells. A shortage could lead to pernicious anemia, manifesting as fatigue, weakness, and pallor. Protein Metabolism Just as a car requires fuel to run, our bodies require food to produce energy. Vitamin B12 facilitates the metabolism of proteins, breaking them down into amino acids. These amino acids are then utilized to repair tissues, produce energy, or form new proteins. DNA Synthesis At the heart of our very being is DNA. Vitamin B12 assists in the replication and regulation of DNA, ensuring cells divide and reproduce correctly. This function is important for maintaining skin health, healing wounds, and overall growth. Energy Production Ever wonder what gives you the zest to tackle your day? B12 (along with the other B-complex vitamins, including niacin and riboflavin) plays a significant role in converting the food you consume into glucose. This glucose is then burned to produce energy, propelling you through your daily activities. Mental Health While physical health is tangible and often easy to gauge, mental health is more subtle yet equally significant. As B12 is directly involved with neurotransmitter synthesis, it has a direct link with our emotional and cognitive well-being.  Can You Take Too Much Vitamin B12? You may be thinking that if B12 is so beneficial, then why not take a few megadoses and make sure you’re covered? Well, the reason that won’t work is because B12 is a water-soluble vitamin. Our bodies have a fairly nifty system in place for vitamins like these: You take what you need and excrete any excessive amounts through urine.  That means that even incredibly high doses of vitamin B12 won’t result in toxicity. The tolerable upper intake level for B12 is virtually unreachable, even if you’re consuming large doses of vitamin supplements. In other words, it’s almost impossible to experience a vitamin B12 overdose.  Of course, taking large amounts of vitamins can still result in a few undesirable side effects, including headaches, nausea, vomiting, and diarrhea. So, it’s best to consult with a healthcare provider and follow their expert medical advice instead of taking matters into your own hands.  What Are Symptoms of a Vitamin B12 Deficiency? In today’s fast-paced world, it's easy to overlook the signals our bodies send us. Yet, these signs often serve as a barometer, indicating an internal imbalance. With vitamin B12 being so important, having low levels can cause a wide range of symptoms. Common symptoms of B12 deficiency include: Fatigue Pale skin Disrupted vision Mood changes Mouth ulcers Dizziness Breathlessness Altered tastes Poor coordination Who Is at Risk for a Vitamin B12 Deficiency? B12 deficiencies don't discriminate and can affect anyone. However, certain groups are more susceptible due to specific reasons. These include: Older adults: As we gracefully age, our stomach produces less acid, which is key for B12 absorption.  Vegetarians and those who eat vegan diets: Vitamin B12 is predominantly found in animal products, which means vegetarians and vegans may need to supplement. Some medications: People who take metformin to manage diabetes can struggle to maintain a sufficient supply, as the drug is known to reduce B12 levels in patients.  Gastric bypass surgery: This surgery, designed for weight loss, can reduce the amount of B12 the body can absorb from food. Excessive alcohol drinkers: Alcohol affects kidney function as well as the liver, which is crucial for storing vitamin B12.  How Much B12 Do You Need Each Day? The importance of balancing our nutrient intake cannot be understated. While we often focus on macronutrients like proteins, fats, and carbohydrates, micronutrients, such as vitamin B12, are equally vital for our well-being. But how much of this essential nutrient do we really need daily? The RDA (recommended dietary allowance) for vitamin B12 is meticulously curated by nutrition experts, taking into account various factors to determine the right quantity. For most adults, the golden number hovers around 2.4 mcg (micrograms) daily. But just like any nutritional recommendation, this isn't a one-size-fits-all scenario.  For example, pregnant women might require a tad more, nudging towards 2.6 mcg. On the other hand, breastfeeding mothers, providing for their little ones, may need up to 2.8 mcg. It's crucial to cater to these evolving needs to ensure both mother and child remain in good health. How Can You Determine Your Vitamin B12 Levels? Knowing is half the battle. If you've ever experienced symptoms that hint towards a vitamin B12 deficiency or if you belong to a group that's naturally at risk, it's wise to get clarity. Enter the world of medical diagnostics.  With just a simple blood test, your healthcare provider can paint a clear picture of your B12 status. It not only gauges the current levels but also helps strategize potential dietary changes or supplements if needed. How Can You Get More Vitamin B12? There’s no denying that vitamin B12 is essential for your health. Fortunately, there are several ways to ensure that you’re getting enough of it on a daily basis. Food Sources In the vast culinary world, there's no shortage of sources to get your vitamin B12 fix.  Foods rich in vitamin B12 include: Lean meats Seafood Eggs and dairy products Fortified foods like breakfast cereals Supplements In an ideal world, our daily meals would provide us with all the nutrients we need. However, in reality, factors like dietary restrictions, lifestyle, or food availability can lead to gaps in our nutrient intake.  For vitamin B12, if you find your diet isn't meeting the mark, over-the-counter vitamin B12 supplements can be the answer. Whether you choose a dedicated B12 pill or a multivitamin that contains a spectrum of essential vitamins and minerals, these supplements ensure that you meet your daily dose.  Additionally, for those who love a sprinkle of flavor, nutritional yeast, often fortified with B12, can be a delicious additive to meals, offering both taste and nutrition. B12 Injections For some people, merely swallowing a pill doesn't address the core of their B12 deficiency. This can be due to severe deficiencies or issues with nutrient absorption in the digestive tract. In such scenarios, vitamin B12 injections can be a game-changer.  Unlike oral supplements, these injections introduce the vitamin directly into the bloodstream, bypassing any potential digestive hurdles. Administered under strict medical supervision, B12 shots are an efficient way to quickly elevate and stabilize B12 levels, ensuring optimal health and well-being. The Bottom Line Vitamin B12 is an essential nutrient that you need to take every day. If you find yourself at an increased risk of a deficiency, then it’s important to review your diet or consider the use of supplements. Before making any major changes, it’s best to consult with your doctor first.  Remember, while our focus today was B12, our overall health is a mosaic of different elements. So, for more advice and insights into achieving optimal health and wellness, consider following Dr. Kellyann on social media and visiting our blog. You'll find a treasure trove of information awaiting you! Sources: Vitamin B12 | The Nutrition Source | Harvard T.H. Chan School of Public Health Myelin Sheath: What It Is, Purpose & Function | Cleveland Clinic What Are Red Blood Cells? | University of Rochester Medical Center The Role of Vitamin B12 in DNA Modulation Mechanisms | Frontiers B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review | PMC Vitamin B12 Supplementation: Preventing Onset and Improving Prognosis of Depression | PMC Vitamin B12 Deficiency: Symptoms, Causes & Treatment | Cleveland Clinic Vitamin B12 - Health Professional Fact Sheet | NIH Vitamin B-12 | Mayo Clinic The A List of B12 Foods | Harvard Health Should You Take a Vitamin B12 Supplement? | Harvard Health Water-Soluble Vitamins: B-Complex and Vitamin C | Colorado State University

Have you ever been out to a restaurant and caught a waft of something intriguing? You’re not sure what it is, but your nose is telling your mouth that you need to try it! Depending on where you eat, the mysterious scent might have been turmeric. The spice has recently exploded in popularity, as it not only boasts a fascinating taste, but it’s chock full of health benefits, too. Let’s take a deep dive into this vibrant spice to learn more about its history, taste, and benefits. Then, we’ll give you a few recipes so that you can try it out for yourself.  What Is Turmeric? Turmeric is a rhizome, which makes it a close relative to the more familiar spice of ginger. However, turmeric is highly distinguished by its brilliant yellow-orange hue, which is why it's earned the nickname of the “Golden Spice.”  Not only is turmeric known for adding a splash of color, but its distinct flavor, a melange of mild bitterness and earthy warmth, has spiced up countless dishes around the world.  There are several varieties of turmeric, from the mild Madras turmeric to the more pungent Alleppey variety. Hailing predominantly from the fertile lands of India and Southeast Asia, turmeric thrives in tropical climates, with its cultivation deeply rooted in cultural traditions.  A Brief History of Turmeric Dating back over 4,500 years, turmeric's journey began in the lush terrains of Southeast Asia. Beyond its culinary appeal, its radiant hue made it a prized possession in ancient times.  Tales from yesteryears speak of turmeric being a significant part of cultural rituals. In some traditions, it was believed to ward off evil spirits, and in others, it played a role in rites of passage. In modern times, it’s still often used in many South Asian weddings. Some cultures involve a dedicated ceremony where turmeric paste is applied to the bride and groom, as it’s believed to bring prosperity and protection.   But there’s more to this golden root than meets the eye. Historically, it wasn’t just a kitchen staple; it also found a special place in traditional remedies. Ancient Ayurvedic medicine texts praised turmeric for its properties that can support overall well-being.  What Is Curcumin? Curcumin is very often the first word that you’ll see when you dive into the essence of turmeric. So, what exactly is it? Well, curcumin is the primary bioactive compound found in turmeric, responsible for its vibrant hue and many of its supportive properties.  It’s easiest to think of turmeric as a treasure chest, and curcumin is the most precious gem inside. In fact, this “gem” is so desired that you can find curcumin extract almost anywhere that sells spices.  The extraction of curcumin from turmeric is an intricate process: First, the turmeric rhizomes are harvested, cleaned, and dried.  The dried turmeric is then subjected to a solvent extraction process, usually with ethanol or water.  As the solvent percolates through the powdered turmeric, it draws out the essential compounds, including curcumin.  The solution is then evaporated, leaving behind a concentrated curcumin extract.  It’s this potent extract that scientists and health enthusiasts alike are often raving about, given its role in supporting various facets of our health. Vitamin and Mineral Content Turmeric is a powerhouse when it comes to its nutrient content. Its nutritional profile includes: Vitamin C: Not only does this potent antioxidant support our immune system, but it also plays an instrumental role in collagen production. Iron: Iron is pivotal in the formation of red blood cells, which transport oxygen to every nook and cranny of our body.  Vitamin B6: Also known as pyridoxine, vitamin B6 is intricately involved in over 100 enzyme reactions, primarily related to protein metabolism. Potassium: An electrolyte by nature, potassium is fundamental for supporting muscle contractions and maintaining a rhythmic heart rate. Manganese: Often overshadowed by other minerals, manganese assists in the formation of connective tissues and bones.  Fiber: Fiber is a powerful ally when it comes to digestion, ensuring everything moves smoothly through our GI tract.  What Does Turmeric Taste Like? Navigating the culinary world often feels like an adventurous journey, with each spice offering a unique flavor story. When it comes to turmeric, its taste is a fascinating blend, reminiscent yet distinct.  Imagine the warm, spicy undertones of ginger and the tangy bite of mustard, coupled with a peppery kick. Add to this a subtle hint of bitterness similar to raw cocoa, a warmth that may remind you of a mild cinnamon, and an earthy base note, and you've captured the essence of turmeric. How Can You Use Turmeric in Cooking? Turmeric is a culinary gem that is not just limited to traditional dishes. Its vibrant hue and unique flavor can effortlessly elevate a variety of recipes. Let's explore some delicious ways to incorporate turmeric into your daily meals: Golden Milk Often called a "turmeric latte,” golden milk is a traditional Indian drink renowned for its tension-soothing properties. It’s a delicious nightcap for those seeking a comforting, warm beverage before bedtime. Ingredients: 1 cup of almond/coconut/oat milk  1 teaspoon turmeric powder or freshly grated turmeric A pinch of black pepper (helps with absorption) Sweetener of choice: honey, maple syrup, or coconut sugar Optional: 1/4 teaspoon of cinnamon or cardamom for added flavor Directions:  In a saucepan, gently heat the milk.  Whisk in the turmeric, black pepper, and optional spices.  Simmer for a few minutes, ensuring it doesn’t boil.  Sweeten to taste, serve in a mug, and enjoy the golden glow of this delightful drink. Turmeric Roasted Vegetables This is an effortless way to add a dash of health and color to your daily veggies. The earthy tones of turmeric complement the natural flavors of the vegetables, making it a staple in many kitchens. Ingredients: Assorted veggies (carrots, bell peppers, broccoli, cauliflower, and zucchini work great) 2 tablespoons of olive oil or melted coconut oil 1 to 2 teaspoons of turmeric powder Salt and freshly cracked black pepper to taste Directions:  Preheat your oven to 425°F (220°C).  In a large bowl, toss the vegetables in oil, turmeric, salt, and pepper, ensuring they’re well-coated.  Spread them out on a baking sheet in a single layer.  Roast for 20 to 25 minutes or until the vegetables are tender and slightly crispy.  Garnish with fresh herbs like cilantro or parsley, if desired, and serve warm. Turmeric Tea Also known as "golden tea,” this beverage is a comforting way to enjoy the benefits of turmeric. Ingredients: 1 cup almond/coconut milk ½ teaspoon turmeric ½ inch ginger root (peeled and grated) Dash of pepper (black or red) 1 teaspoon honey/maple syrup/coconut sugar/stevia/monk fruit Directions: Heat up the milk in a saucepan over medium heat. Place other ingredients in a mug. Add a few teaspoons of warm milk and stir to combine. Pour in the remaining milk. Strain to remove ginger pieces (optional).  Smoothies Add a health kick to your morning smoothie routine. The subtle taste of turmeric pairs brilliantly with fruits, making it a great addition. Ingredients: 1 cup of your favorite fruits (banana, mango, and berries work wonderfully) 1/4 teaspoon turmeric powder or a small piece of fresh turmeric 1 cup milk or yogurt (dairy or plant-based) Sweetener, to taste (optional) Optional add-ins: chia seeds, flax seeds, protein powder, or Dr. Kellyann Collagen Peptides Directions:  Toss everything into a blender.  Blend on high until the mixture is creamy and smooth.  Pour into a glass and enjoy your vibrant, health-packed smoothie! Curry Curry is the classic use for turmeric, and it’s typically how people are first introduced to the spice.  Ingredients:  2 tablespoons vegetable oil 1 large onion, finely chopped 2 ripe tomatoes, finely chopped 2 teaspoons turmeric powder 1 teaspoon cumin powder 1 teaspoon coriander powder 1 teaspoon garam masala Salt to taste 500g vegetables (like potatoes, peas, carrots, beans), chicken pieces, or fish 1-= to 2 cups water or broth, as needed Fresh coriander leaves for garnish Directions:  Heat the vegetable oil in a deep pan or pot over medium heat. Add the chopped onion to the pot and sauté. Add the finely chopped tomatoes to the pan. Sauté until the tomatoes are soft and well-integrated with the onions to create the “masala” or base of the curry.  Mix in the turmeric, cumin, coriander, and garam masala. Stir well.  Now, introduce your main ingredient, whether it’s vegetables, chicken, or fish. Stir well. Pour in the water or broth and bring the curry to a simmer. Reduce the heat to low and let the curry simmer for 15 to 30 minutes.   Season with salt to taste.  Just before serving, garnish the curry with fresh coriander leaves for an added layer of flavor and a pop of color. Serve your turmeric curry hot with warm rice or fresh bread. What Are the Benefits of Adding Turmeric to Your Everyday Diet? Just like how we all love unwinding with a cozy beverage after a long day, why not make that drink work for our bodies? Adding turmeric to your daily routine can support various aspects of our health.  Its benefits include: Supports digestive health: Turmeric contains active compounds that can encourage a balanced stomach environment, aiding in smooth digestion. It can assist in easing bloating and discomfort, making those meals much more enjoyable. Full of antioxidants: Turmeric is packed with powerful antioxidants that can aid the body's natural defense system. These antioxidants can counteract free radicals, preventing them from causing damage to our cells and tissues. Supports liver health: The liver is one of your body's primary detoxification organs. Turmeric encourages the natural detoxification process, assisting in the breakdown and removal of harmful substances.  Encourages joint health: For those who experience joint stiffness or discomfort, turmeric acts as a natural support system. It assists in maintaining joint flexibility, helping movements remain smooth and comfortable. Supports mood regulation: The active compounds in turmeric can influence neurotransmitter functions in the brain, helping to maintain a balanced and positive mood. Bolsters heart health: Turmeric supports cardiovascular function by maintaining the health of the blood vessels, thereby supporting overall heart health. Encourages immune function: Especially relevant during changing seasons, turmeric can bolster the body's natural immune responses, preparing us against common illnesses. Supports skin health: A secret to radiant skin, turmeric can help combat skin issues, giving a natural glow and promoting healthier skin. Introducing Dr. Kellyann’s Fast Track Bone Broth If you’re looking to further support your wellness, then we’re excited to introduce you to Dr. Kellyann's Fast Track Bone Broth. Specifically formulated to complement intermittent fasting routines, this high-protein, low-calorie broth offers a unique blend of ingredients. Not only does it champion weight loss, but it can also help you feel fuller for longer and support a healthy blood sugar. But its benefits don’t stop there. Our recipe is also gluten-free, grass-fed, keto-friendly, non-GMO, and soy-free. You can experience all of the benefits of bone broth without worrying about harmful additives. How To Use:  To savor this delightful broth, simply pour a packet into your favorite mug.  Add eight to 12 oz of boiling water and stir until blended seamlessly.  If you’re looking to jazz it up, toss in some turmeric or some of your other favorite spices. The Bottom Line Turmeric is truly a golden gift from nature, as it offers a variety of culinary and health advantages. For those looking to enjoy the benefits, trying Dr. Kellyann's Fast Track Bone Broth can be a brilliant choice.  The cherry on top is our 60-day happy stomach guarantee. If this golden concoction doesn't sweep you off your feet in two months, you can claim a full refund (minus shipping).  Here’s raising a mug to a life brimming with flavor and health. Cheers! Sources: Turmeric | NCCIH Curcumin Supplementation Improves Vascular Endothelial Function in Healthy Middle-Aged and Older Adults by Increasing Nitric Oxide Bioavailability and Reducing Oxidative Stress | PMC Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence | NCBI Bookshelf Ayurvedic Medicine: In Depth | NCCIH Curcumin: A Review of Its’ Effects on Human Health | PMC Turmeric, the Golden Spice | NCBI Bookshelf

Picture this: It’s a bright morning, and you’ve just poured yourself a steaming mug of your favorite coffee to jumpstart your day. But, all of a sudden, you’re experiencing an uneasy feeling in your belly right after you’re finished.  If this scenario has ever happened to you, then you’re probably wondering what was happening in your gut. Could your coffee be the culprit behind your intestinal discomfort? Join us as we dive deeper into this topic and answer this question. We’ll provide you with everything that you need to know about coffee, its effects on your digestion, and a few ways to limit the negative side effects.  What Is Bloating and What Causes It?  Bloating can be defined as a feeling of fullness or tightness in the abdominal area, often accompanied by a visible increase in belly size. This common discomfort makes our jeans feel snug and can put a damper on our day.  The first step to feeling our best again is to understand what triggers this uncomfortable feeling. Overeating We've all been there. Holiday dinners, weekend brunches, or that irresistible dessert buffet can easily get the best of us. However, consuming larger than usual portions can make our stomachs work overtime. This can lead to bloating as the stomach struggles to process the extra food. Fast Eating In the hustle and bustle of life, grabbing a quick bite often becomes the norm. Eating too quickly can lead to swallowing excess air and not breaking down food adequately, both of which can result in bloating. Certain Foods Some foods naturally produce gas when they break down in the digestive system. Think beans, broccoli, or cabbage. While they’re packed with nutrients, they can also be the culprits behind that bloated feeling. Constipation It’s a topic most shy away from, but constipation can be a significant factor for bloating. When bowel movements are infrequent, it can lead to a build-up of gas and waste, making you feel bloated. Food Intolerances Ever felt uneasy after consuming dairy or gluten? Some of us have sensitivities to certain foods that our bodies find difficult to break down, leading to gas, bloating, and other uncomfortable symptoms How Does Coffee Impact Digestion?  For many, coffee is the lifeline that fuels their day, with its bold taste and energy-boosting caffeine. But have you ever paused to wonder about the journey this comforting beverage takes within your body, specifically its role in digestion?  Let’s explore the intricate dance between coffee and our digestive system. May Affect Stomach Acid Levels Coffee, particularly on an empty stomach, can encourage the production of hydrochloric acid. While this acid is essential for breaking down food in the stomach, an overproduction can potentially lead to a reduction in the stomach's ability to produce it efficiently during meals. This can be problematic, especially when consuming protein-rich foods that require more acid for digestion. Can Contribute to Feelings of Hunger Ever noticed that post-coffee hunger pang even after a hearty meal? Caffeine can increase the production of specific hunger hormones such as ghrelin. This might lead some people to snack more often, impacting overall digestion and metabolism. Affects Digestive Movement For many, their morning coffee is synonymous with a trip to the restroom. This is because caffeine can affect the colon, leading to increased bowel movements. While this can be beneficial for some, for others, it might result in an upset stomach or diarrhea for others. Contributes to Indigestion Despite its inviting aroma and taste, coffee is acidic. Consuming it in large quantities or on an empty stomach can lead to feelings of indigestion, heartburn, or acid reflux for some. This is particularly true for those who are more sensitive to acidic foods and beverages. Has a Diuretic Effect We've all felt the need to visit the bathroom more frequently after a couple of cups of joe. Caffeine has a diuretic effect, meaning it promotes the production of urine. This can lead to dehydration if one isn’t careful to balance their coffee consumption with adequate water intake. Does Coffee Cause Bloating? The relationship between our favorite brew and bloating is complex. Coffee in itself doesn't inherently cause bloating for everyone. However, its impact on digestion, as previously discussed, can indirectly contribute to that full, tight feeling in the belly.  For instance, as coffee encourages acid production, those with sensitive stomachs might experience bloating due to acid reflux or indigestion. Additionally, additives like milk, sugar, or cream in coffee can also be problematic, especially for those with lactose intolerance or sensitivity to certain sweeteners. Furthermore, the diuretic effect of coffee can sometimes lead to dehydration. When the body senses dehydration, it might retain more water, leading to feelings of bloating. In essence, while coffee isn’t a direct culprit of bloating for everyone, its influence on the digestive system can lead to conditions that promote bloating for some. Remember, it's important to pay close attention to how our bodies respond to what we consume and to act accordingly.  What Are the Benefits of Drinking Coffee for Digestion?  For countless individuals, starting the day without a cup of coffee is like  leaving the house without shoes. Beyond its capacity to awaken our senses and fuel our early mornings, coffee can offer numerous benefits, especially when it comes to our digestive systems.  With its rich array of compounds, coffee is more than just a beverage; it’s a digestive ally in disguise: Supports Gastric Motility We’ve all experienced that familiar sensation of wanting to head straight to the restroom after a robust cup of coffee. This isn’t a mere coincidence. Coffee, especially the caffeine within, supports peristalsis — the wave-like muscle contractions in our intestines. This increased motility aids in the efficient movement of food and waste, ensuring our digestive tracts function smoothly. Encourages Digestive Enzyme Production Every sip of coffee sends a message to our stomach, urging it to produce more gastric acid. This acid, laden with digestive enzymes, plays a crucial role in breaking down proteins and ensuring efficient digestion. In moderate amounts, this increased acid production can encourage our overall digestive process, helping our body absorb essential nutrients. Rich in Antioxidants and Polyphenols Coffee is a treasure trove of beneficial compounds, notably antioxidants and polyphenols. These molecules not only ward off potential damage from free radicals but can also support a healthy gut environment. Polyphenols, especially, can encourage the growth of beneficial gut bacteria, fostering a balanced and harmonious digestive system. How Can You Enjoy Coffee Without the Discomfort?  As the morning sunlight filters through the blinds, many of us instinctively reach for our trusty coffee mug. It's more than just a drink; it's a ritual, a comforting embrace to start the day. But what if this daily habit brings along some discomfort?  The key to wellness is not about giving up the things that we love but finding a balanced and mindful approach to enjoy them. So, let's delve into how we can sip our coffee, relishing every drop without the uneasy after-effects. Drink Slowly It's tempting to gulp down that steaming mug, especially when in a rush. But taking your time and savoring each sip can make a significant difference. Drinking slowly allows your stomach to adapt to the coffee's acidity, reducing the chances of discomfort. Eat Something First Starting your day with a cup of coffee on an empty stomach might not be the best idea. Having a small snack or breakfast before your coffee can act as a buffer, minimizing the effects of acid and caffeine on the stomach lining. Think of it as laying a protective base before introducing your beloved brew. Monitor Your Coffee Intake Moderation is the key. While one or two cups might be fine, going beyond that might stress your digestive system. By keeping track of how much you consume, you can pinpoint the right amount that your body comfortably handles. Choose Low-Acidity Coffee Some coffee beans naturally have lower acidity levels, such as Arabica beans. Opting for these can be a game-changer for those with sensitive stomachs. Additionally, how the coffee is roasted can impact its acidity; darker roasts tend to be less acidic than light ones. Consider Your Coffee Additives Sometimes, it's not the coffee but what we add to it that triggers discomfort. Whether it's cream, sugar, or flavored syrups, these additives can be the culprits. You can try switching to almond or oat milk if lactose is an issue, or try using natural sweeteners like stevia or monk fruit.  Switch to Decaf Caffeine can be a primary cause of digestive discomfort for some. If you find this to be the case, give decaf a shot. You'll still get to enjoy the rich flavor of coffee without the potential digestive pitfalls. Stay Hydrated Pairing your coffee with proper hydration is essential. Remember, coffee has diuretic properties, which can lead to dehydration if not balanced out. Here's a pro tip: For every cup of coffee, drink an equal amount of water.  If you’re not a fan of plain water and are looking for a refreshing twist to staying hydrated, Dr. Kellyann’s Lemon Sips can be your go-to. Packed with the zesty goodness of lemon, these delightful sips can not only quench your thirst but make hydration a delightful experience. Who said drinking water had to be boring? Try Cold Brew Cold brew coffee is not only trendy but also gentler on the stomach. The brewing process, which involves steeping coffee grounds in cold water for an extended period, results in a coffee concentrate with lower acidity. This can be helpful for those who love their coffee but not the associated discomfort. What Other Foods and Drinks Can Encourage Gut Health? Imagine our gut as a bustling metropolis, teeming with life, activity, and a delicate balance that keeps everything running smoothly. Like any city, it requires the right resources and care to flourish.  In a world overflowing with dietary advice and quick-fix solutions, it's important to recognize the simple and natural ways to nourish this inner ecosystem. So, let’s embark on this enlightening journey, discovering the foods and drinks that can help our gut truly thrive. Probiotics Often termed the “good bacteria,” probiotics are live organisms that, when ingested, offer numerous health benefits. Foods rich in probiotics include yogurt, kefir, sauerkraut, tempeh, and kimchi. These friendly microbes can help encourage balance in our gut flora, aid digestion, and support our immunity. Prebiotics Think of prebiotics as the food that fuels our probiotics. They are types of dietary fiber that feed the friendly bacteria in our gut. Foods high in prebiotics include garlic, onions, bananas, and asparagus. These wonders encourage the growth of beneficial bacteria, promoting a balanced gut environment. Polyphenols Earlier, we briefly touched on polyphenols. These natural compounds are not only found in coffee but in a variety of plant foods.  They aren't just beneficial for our gut bacteria but have antioxidant properties that fight off harmful agents in our bodies. A few examples of polyphenol-rich foods are blueberries, dark chocolate, and red wine.  Bone Broth A traditional remedy revered for centuries, bone broth is rich in minerals, amino acids, and collagen. This liquid gold can support digestion, encourage joint health, and support a robust immune system. It’s an elixir for your entire body. Now, when we talk about bone broth, Dr. Kellyann's Bone Broth stands out from the crowd. Crafted with utmost care and a deep understanding of nutrition, it’s more than just a beverage; it's a warm embrace that ensures each sip contributes to our well-being. Ginger This spicy root, often added for zing in our dishes, is a powerhouse for gut health. Ginger can help in soothing the digestive tract, easing gas, and combating nausea. Whether chewed raw, sipped as tea, or added to dishes, it's a delightful way to support our digestive system. Peppermint A whiff of peppermint immediately brings a sense of freshness. This herb isn't just about the aroma; it can also support the gut. Peppermint oil can alleviate symptoms of digestive discomfort, and can also help relax the muscles of our intestines. Whole Grains Whole grains like oats, barley, and quinoa are rich in fiber, which is essential for a healthy gut. They aid in digestion, promote the growth of beneficial bacteria, and ensure a smooth passage through our digestive tract. Plus, they're versatile, making them an easy addition to our meals. Fatty Fish Salmon, mackerel, and sardines aren't just about omega-3s. These fatty fishes also contribute to a diverse gut microbiome. Regular consumption can soothe tension within our body and ensure our gut bacteria are in harmonious balance. The Bottom Line  Coffee, a staple in many of our daily routines, offers more than just an energy boost; it's a beverage with potential digestive benefits. However, understanding its effects and making mindful choices can optimize its advantages.  As you prioritize gut health, consider exploring Dr. Kellyann’s range of products. From bone broth to hydration aids, these natural solutions are crafted to complement your wellness journey.  Take a sip in the right direction and embrace a healthful lifestyle with Dr. Kellyann. Cheers to taking a step toward holistic well-being! Sources Quick Dose: Is Eating Too Fast Unhealthy? | Northwestern Medicine 15 Foods That Can Cause Bloating | Cleveland Clinic Celiac Disease and Lactose Intolerance | Beyond Celiac Effects of Coffee on the Gastro-Intestinal Tract: A Narrative Review and Literature Update | PMC Ghrelin: Much More Than a Hunger Hormone | PMC How Does the Stomach Work? | NCBI Bookshelf Caffeine: Is it Dehydrating or Not? | Mayo Clinic Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain–Gut Axis | PMC Effect of Coffee on Distal Colon Function | PMC Digestive Enzymes and Digestive Enzyme Supplements | Johns Hopkins Medicine Do Coffee Polyphenols Have a Preventive Action on Metabolic Syndrome Associated Endothelial Dysfunctions? An Assessment of the Current Evidence | PMC Probiotics: What You Need To Know | NCCIH Dietary Polyphenol, Gut Microbiota, and Health Benefits | PMC Ginger in Gastrointestinal Disorders: A Systematic Review of Clinical Trials | PMC Peppermint Oil: A Medicine To Treat to Treat Stomach Cramps and Bloating | NHS Does Whole Grain Consumption Alter Gut Microbiota and Satiety? | PMC Impact of Omega-3 Fatty Acids on the Gut Microbiota | PMC

Let's paint a familiar scene. The sun's barely up, your alarm clock is blaring, and you're yearning for an energy zap to kickstart the day. Or, picture those late evenings when a hankering for something nourishing strikes. Enter chia seeds.  While small in stature, these tiny seeds pack a powerful punch in terms of health benefits. Each spoonful is like unlocking a chest of nutritional marvels, setting you on the path to feeling fabulous.  Join us as we dive deep into the origins and benefits of these minuscule wonders. Afterwards, we’ll provide you with a few easy recipes to help you get more of them in your diet. Let’s get started! What Are Chia Seeds? The origin story of chia seeds takes us back to ancient times during the days of the grand Aztec and Mayan empires. These civilizations, known for their rich cultures and brilliant innovations, also held the chia seed in high regard.  Within their culture, chia wasn’t just food. It was a symbol of strength, used not only as a dietary staple but also as an offering in religious ceremonies. In fact, the word “chia” is actually derived from the Mayan word for “strength.” Originating from the Salvia hispanica plant, chia seeds are native blossoms of Mexico and Central America, nestled within the mint family. It was common for warriors to use chia seeds to sustain their energy and endurance during long expeditions. Chia seeds might not be used to sustain warriors these days, but their nutritional value is undeniable. Centuries after their discovery, chia seeds offer a health promise that’s as fresh and powerful as ever while also proving that sometimes the best gifts come in the smallest packages.  What Makes Chia Seeds a Superfood? Chia seeds are a core member of one of the most exclusive clubs in the nutritional universe: superfoods. Quinoa, blueberries, avocados, and sweet potatoes are a few other members of this club.  Here are just a few of the benefits you can expect from chia seeds: Good source of antioxidants: These tiny seeds are warriors in their own right, containing compounds that battle free radicals. With a rich store of antioxidants, chia seeds can support radiant skin health and counteract premature aging. High in protein: Amidst the plant world, chia seeds stand out as one of the most heart-healthy sources of protein. This protein content not only fuels energy levels but also promotes muscle growth and repair, making them a smart addition to a healthy diet. Rich in fiber: A single serving of chia seeds boasts an impressive 10 grams of fiber per ounce. Their soluble fiber is particularly adept at regulating bowel movements, keeping constipation at bay. Rich in minerals: Chia seeds are rich in minerals like magnesium and potassium, which are also important for hydration. Bone health: With the combined prowess of calcium, phosphorus, and manganese, chia seeds are a fortress for bones, fortifying their density and resilience. Blood sugar balance: Thanks to their high dietary fiber content, chia seeds are low in net carbs. As a result, chia seeds can help support healthy blood sugar levels, ensuring a balanced internal environment. Heart health: These seeds contain a powerful mix of nutrients, including omega-3 fatty acids, that can help support healthy cholesterol and blood pressure levels. How Can You Incorporate Chia Seeds Into Your Diet? In the dynamic world of nutrition, the challenge often isn't finding superfoods but rather integrating them into our daily regimen. If you're gazing at a pack of chia seeds, wondering how to let them weave their magic into your meals, fret not! Here are a few ways you can get creative with them. Chia Pudding Chia pudding is a creamy and versatile dessert or breakfast option that lets chia seeds shine as they transform liquid into a delightful pudding-like texture. Ingredients: 3 tablespoons chia seeds ⅔-1 cup coconut milk (or any milk of your choice) 1 tablespoon honey or maple syrup 1 teaspoon vanilla extract 1 scoop Dr. Kellyann’s Collagen Peptides Fresh fruits and nuts for topping Steps: In a bowl, combine chia seeds, coconut milk, protein powder, vanilla extract, and honey. Stir well and cover for at least an hour, or refrigerate overnight. Before serving, stir again and top with fresh fruits and nuts. Smoothies Boost your regular smoothie with chia seeds to amp up the nutrition and thickness. Take it to the next level by adding in some collagen powder for the perfect protein punch. Ingredients: 4 teaspoons chia seeds 1 tablespoon coconut oil/avocado oil/walnut oil/almond butter ½ avocado 8 ounces almond milk 1 cup fresh fruit (like berries, bananas, etc.) ½ cup Greek yogurt 1 scoop Dr. Keyllann’s Collagen Peptides Steps: Combine all ingredients in a blender. Blend until smooth. Pour into a glass and enjoy immediately. Granola Crunchy, nutty, and with a hint of sweetness, this granola is perfect for breakfast or snacking. Ingredients: 1 cup oats 1/2 cup chia seeds 1/2 cup honey 1 cup mixed nuts (like almonds, walnuts, etc.) Steps: Preheat the oven to 300°F (150°C). In a large bowl, mix oats, chia seeds, nuts, and honey. Spread the mixture on a baking sheet lined with parchment paper. Bake for 20 to 25 minutes, stirring occasionally, until golden brown. Soups Enhance the texture and nutritional profile of our Grab-and-Go Bone Broth soup with a sprinkle of chia seeds. Ingredients: 3 cups Dr. Kellyann’s Homestyle Bone Broth 1 portion ground/chopped/sliced chicken/beef/pork 2 to 3 handfuls of your favorite veggies 1 tablespoon of ghee 1 to 2 tablespoons chia seeds Steps: Bring the bone broth to a simmer and add in the protein of your choice. Add in the veggies and ghee. Just before serving, stir in chia seeds. Let sit for a couple of minutes before consuming. Yogurt  This is a simple mix that offers a delightful crunch and nutritional punch to your daily yogurt. Ingredients: 1 cup Greek yogurt 2 tablespoons chia seeds Fresh fruits for topping Steps: Mix chia seeds into the yogurt. Top with your favorite fruits. Refrigerate for 10 minutes before consuming for a thicker texture. Chia Seed Jam There’s something about homemade jam that hits the right spot every time. Adding some chia seeds can turn this savory treat into a nutritional powerhouse. Ingredients: 2 tablespoons chia seeds 1 cup frozen raspberries 1 cup frozen strawberries 1 tablespoon honey 1 tablespoon hot water 1 teaspoon vanilla extract Steps: Place both cups of berries in a pot on medium and warm until soft. Once soft, mash them and add in honey, water, and vanilla. Stir vigorously to blend all the ingredients. Add chia seeds and let it sit on low heat for at least five minutes. Remove from heat and let cool before serving.  Chia Seed Crackers This crunchy and healthy snack is a great alternative to conventional crackers. Ingredients: 1/2 cup chia seeds 1 cup water Salt and seasonings to taste Steps: Preheat the oven to 325°F (165°C). Mix chia seeds with water and let sit for 15 minutes to form a gel-like consistency. Spread the mixture thinly on a baking sheet. Sprinkle it with salt and seasonings. Bake for 30 to 35 minutes until crisp. Breads and Muffins Enhance your bread or muffin recipe with the goodness of chia. Ingredients: Your favorite bread or muffin recipe 2 tablespoons chia seeds Steps: Prepare your bread or muffin mixture as usual. Fold in chia seeds. Bake as per your recipe's instructions. Salad Dressings A nutrient-packed dressing to elevate your salads. Ingredients: 1/4 cup olive oil 1 tablespoon vinegar 1 tablespoon chia seeds Salt and pepper to taste Steps: In a jar, combine olive oil, vinegar, chia seeds, salt, and pepper. Shake well until combined. Drizzle over your salad before serving. How Many Chia Seeds Should You Consume Daily? When you stumble into a nutritional gem as powerful as chia seeds, you might want to add it to every meal. While there is no strict cap for chia seed consumption, most nutritionists and dietitians recommend no more than five tablespoons of chia seeds in a single day. While that might seem like a fairly modest amount, it’s more than enough to reap all of the benefits afforded by your new favorite superfood without overwhelming your system.  Can You Eat Too Many Chia Seeds? A principle that's as ancient as the wisdom of chia seeds themselves is the idea of balance.  Although chia seeds are a treasure trove of nutrients, the old saying that “too much of a good thing can be a bad thing” still applies. Eating too many chia seeds can lead to a few side effects, including various digestive issues, bloating, gas, diarrhea, and constipation.  As is the case with all foods, it’s important to maintain moderation and always listen to the signals that your body sends you about your diet.  How Do Chia Seeds Compare to Other Seeds? Mother Nature has graced us with more superfood seeds than just chia. Here are a few of the other seeds that offer a unique blend of nutritional benefits and how they stack up against chia. Chia Seeds vs. Flax Seeds While chia seeds stand out for their fiber and calcium content, flaxseeds take the lead in terms of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). However, remember that while chia seeds can be consumed whole, flaxseeds should be ground so that the body can harness their full nutritional prowess. Chia Seeds vs. Hemp Seeds Hemp seeds are a good source of protein, boasting all nine essential amino acids. But chia seeds edge forward with their impressive soluble fiber content and ability to form a gel-like consistency. Chia Seeds vs. Pumpkin Seeds Pumpkin seeds are renowned for their magnesium and zinc content. Chia seeds, on the other hand, shine bright with their unparalleled omega-3 content and high fiber. Chia Seeds vs. Sunflower Seeds Sunflower seeds are a powerhouse of vitamin E, selenium, and healthy fats. While chia seeds might not surpass them in these specific nutrients, their comprehensive nutritional profile ensures they remain a standout choice in diverse diets. The Bottom Line With chia seeds, every meal can be a step towards a healthier diet. As you sprinkle, mix, or blend these seeds into your meals, remember you're sowing the seeds of wellness, one spoonful at a time. If you want to dive even deeper into the ocean of nutritional wisdom, check out our blog. Remember, when you nurture your body, it lovingly reciprocates. Dive into the world of chia and let every spoonful chart a healthier path! Sources: What Are Chia Seeds? | Academy of Nutrition and Dietetics Proven Benefits of Chia Seeds | Cleveland Clinic Chia Seeds | Michigan State University The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge | PMC

Imagine a dietary dynamo, one that's only present in select foods but offers a plethora of health benefits. It's a micronutrient that doesn't always make headlines, yet our bodies cherish its presence.  Yes, we're talking about zinc! This essential mineral is often overlooked but is absolutely key to our health and well-being. Let’s dive right into it and get started! Why Is Zinc Important? Zinc, while often overshadowed by more talked-about nutrients, is indeed one of the essential nutrients that our body profoundly relies upon. We need it for a variety of important processes that ensure our body functions smoothly.  When it comes to health, sometimes the lesser-hyped elements, such as zinc, are the real treasures. Zinc can support: Immune system function Protein and DNA synthesis Our senses of taste and smell Wound healing Eye health Digestive health Bone Health Mental Function How Much Zinc Do We Really Need? Each individual's nutritional requirements are as unique as their fingerprints, and zinc is no exception.  The amount of zinc that we need fluctuates based on a variety of factors. One of the biggest factors is age, but other determinants include gender and specific life stages like pregnancy or breastfeeding.  With that being said, men typically require a daily value of around 11 mg of zinc, while women only need about 8 mg.  But before you dash off to check the zinc content of your favorite foods or make any drastic changes to your diet, it might be wise to consult with a nutritionist.  These professionals have a wealth of knowledge and can help tailor recommendations to your specific needs, ensuring you receive the right amount of zinc for optimal health. Signs of Zinc Deficiency The human body is a well-calibrated machine that functions seamlessly when all parts are in harmony. Yet, when even one component, like your zinc levels, is out of balance, then the entire system can show signs of distress.  While zinc deficiencies are fairly rare in the American diet, there are some symptoms that suggest you might need to increase your daily zinc intake. These include: Compromised immune function: As we mentioned earlier, zinc plays an important role in our immune system's resilience, so a deficiency might leave you more susceptible to infections. Loss of appetite: Your love for food might wane, making those delicious meals less appealing. Hair loss: A noticeable thinning of your luscious locks can be a sign of zinc deficiency. After all, every strand on our head relies on the enzymes that zinc influences. Diarrhea: A persistently upset stomach and frequent bouts of diarrhea can indicate a lack of zinc. Skin rashes: Unexplained rashes or skin irritations can be the result of low levels of zinc. Impaired vision: Especially in low-light conditions, you might find it hard to see clearly when your zinc is low. Cognitive impairment: Struggling with focus, memory lapses, or just feeling mentally sluggish? Zinc plays a pivotal role in brain health. Stunted growth: Particularly in children, slower than normal growth can be a red flag of zinc deficiency. Factors That Affect Zinc Absorption Zinc's journey in our body isn't straightforward. It faces a maze of interactions and potential roadblocks that can affect its bioavailability. Certain factors enhance absorption, while others hinder it. These include: Age: As we gracefully age, our body's ability to absorb zinc might decrease. Phytates: Found in grains and legumes, phytates can limit zinc absorption. Iron: High amounts of iron supplementation can potentially hinder zinc uptake. Protein: Animal proteins, especially, enhance zinc absorption. Calcium: High calcium intake might compete with zinc, impacting its absorption. Medications: Some medications, especially certain diuretics and antacids, can reduce zinc absorption. Alcohol: Excessive alcohol can decrease zinc absorption and increase its flushing from the body. 12 Food Sources of Zinc Now that we’ve covered the benefits of zinc, it’s time to discuss where you can find it. Luckily, zinc is fairly abundant in nature, so there are plenty of options out there. We’ve compiled a list of the 12 best sources of zinc that can help you achieve your daily minimum requirements. 1. Cashews Cashews, with their creamy texture and rich flavor, step into the spotlight as a reliable zinc source. Not only are they a versatile snack, but they also ensure that those adhering to plant-based diets don't miss out on this essential mineral. 2. Chickpeas Chickpeas, a mainstay in many global cuisines, are more than just the backbone of a tasty hummus dip. These legumes are brimming with nutrients, including a decent dose of zinc. Whether in a salad, stew, or as a roasted snack, chickpeas are like health on a plate. 3. Crab For those who savor the flavors of the ocean, crab emerges as a good source of zinc. Its tender meat not only tantalizes the taste buds but also ensures a generous zinc influx, fortifying our daily wellness needs. 4. Hemp Seeds Hemp seeds are more than just a trendy superfood. These tiny powerhouses offer a range of health benefits, from omega-3 fatty acids to, you guessed it, zinc! Add a sprinkle on your salad or a handful in your morning smoothie, and you're setting yourself up for a nutrient-rich day. 5. Pumpkin Seeds When carving pumpkins, think twice before discarding the seeds. These little wonders, often overlooked, are laden with nutrients. Representing the best of plant foods, they provide a solid zinc boost, making them a perfect snack or a crunchy salad topping. 6. Oysters When it comes to zinc content, few can rival the mighty oyster. These shellfish are not just a gourmet delight but are also packed with high zinc concentrations. A plate of fresh oysters not only spells indulgence but also wellness. 7. Beef For many, a juicy steak is the epitome of a delicious meal. And guess what? This red meat favorite is not just about taste. Beef is rich in essential nutrients, with zinc leading the charge. However, balance is key. Moderation ensures you get the benefits without overindulging. 8. Quinoa Moving beyond traditional grains can lead you to the treasure that is quinoa. This pseudo-cereal, often mistaken for a grain, stands tall in the whole grain family for its nutritional profile. It's not just a protein powerhouse but also a notable source of zinc, bringing variety and vitality to our plates. 9. Poultry No matter your preference, poultry is an excellent way to keep cholesterol in check while ensuring a steady zinc supply. Grilled, roasted, or in a stew, it's a versatile and healthful choice. 10. Yogurt Yogurt, with its creamy texture and probiotic benefits, is a favorite in many households. But that's not all. This dairy product is also a commendable source of zinc. You can opt for the low-fat version and pair it with fruits or nuts as a delightful way to boost your daily nutrient intake. 11. Mushrooms Mushrooms have been revered in many cultures for their medicinal properties. While they're a natural source of vitamin D, they also contribute to our zinc requirements. Sauteed, grilled, or in a creamy soup, they're a must-add to any diet. 12. Salmon The king of fish, salmon, is often lauded for its omega-rich profile. But the goodness of salmon doesn't stop at fatty acids. It also boasts a decent amount of zinc, making it a flavorful and functional choice for any meal. What About Zinc Supplements? In the quest for wellness, it's not uncommon to turn to dietary supplements, as they promise a concentrated dose and a quick fix for potential dietary deficiencies. For example, vegetarians may opt for vitamin B12 supplements.  However, there are so many zinc-rich foods that you should have no trouble getting enough zinc each day, regardless of potential dietary restrictions. In fact, using zinc supplements runs the risk of overconsuming this mineral, which can lead to a variety of negative side effects.  While the occasional zinc lozenge is generally fine for fending off colds during the winter season, if you take too much zinc (more than 40 mg in a day), then you may experience nausea, dizziness, vomiting, upset stomach, headaches, and a loss of appetite.  Before diving into the world of supplements, always consult a healthcare professional or dietitian. They can provide a road map, ensuring you navigate the landscape safely and effectively. The Bottom Line Zinc, a micronutrient that often flies under the radar, is a powerhouse when it comes to bolstering our overall health. From strengthening our immune system and aiding protein and DNA synthesis to championing our senses of taste and smell and encouraging wound healing, the importance of zinc in our diet cannot be overstated.  The good news is that there's a bounty of natural food sources rich in zinc, from plant-based options like cashews and quinoa to animal-based delights like crab and beef. While supplements might seem like a convenient alternative, it's essential to approach them with caution, ensuring that you're not overloading your system.  For more insights on nutrition and achieving optimal health, be sure to follow Dr. Kellyann on social media and check out our blog. Sources: Zinc | The Nutrition Source | Harvard T.H. Chan School of Public Health The Role of Zinc in Growth and Cell Proliferation | ScienceDirect The Effectiveness of Zinc Supplementation in Taste Disorder Treatment: A Systematic Review and Meta-Analysis of Randomized Controlled Trials | NIH Zinc in Wound Healing Modulation | PMC Zinc as a Therapeutic Agent in Bone Regeneration | PMC The Emerging Role for Zinc in Depression and Psychosis | PMC Zinc | National Institute of Health Dietary Factors Influencing Zinc Absorption | ScienceDirect

Are you dropping pounds and blasting wrinkles like crazy on your Bone Broth Diet? Congratulations! And today, I’m going to tell you how to stay slim and youthful forever. It’s all here…. If you’re doing my Bone Broth Diet right now, I know you’re looking forward to that finish line! You can’t wait to take some selfies of your beautiful face and body, shop for some sexy new outfits, and hit the town to strut your stuff. But here’s a question you might be pondering: How can you maintain your big wins? Luckily, I have the answer for you: my 80/20 Plan. This plan lets you enjoy life without gaining back those pounds and wrinkles. I like to say that you get 100% of the results with only 80% of the work! On the 80/20 Plan, you can eat non-diet foods 20% of the time, while sticking to the basic diet template 80% of the time. This gives you plenty of room for “personal play.” For instance, you can indulge in pasta and wine on date night or pop some popcorn for a Sunday afternoon movie, and still keep your weight right where you want it. When you eat right 80% of the time, your body is so vibrant and healthy that it can easily handle a little sin once in a while. How great is that? I do have one caution, however. As you reintroduce foods, I want you to pay close attention to how your body reacts to them. When you do this, you’ll learn a lot about how specific foods affect your health, your mood, your skin, and your weight. If you have a history of allergies, autoimmune problems, or other significant health issues, I want you to be especially careful about reintroducing foods. If this is the case, here’s how I want you to add foods back into your diet: Reintroduce only one food at a time. Eat enough of it that you’ll be able to tell if you have a bad reaction to it, but don’t overdo it. If you experience any of the following symptoms within 24 to 36 hours after reintroducing a food, put it back on the “no” list. (You can re-test that food later to see if your reaction was just a coincidence.) “Brain fog” Headaches Joint pain Fatigue Skin breakouts or rashes Wait five days before introducing another food. This will make it much easier to determine how your body reacts to each food. Here’s some additional advice about letting non-diet foods back into your life. Even if you don’t have any health issues, I want you to be careful about reintroducing these foods: GLUTEN. More than 80% of my patients have a bad reaction to foods containing gluten. Of all the foods you eliminated on the Bone Broth Diet, this is the one that’s most likely to cause trouble when you reintroduce it. So be very wary if you add gluten-containing foods back into your diet! To keep these foods in mind, remember the acronym BROWS. It stands for barley, rye, oats (which are okay only if they’re specifically labeled as “gluten-free”), wheat, and spelt. DAIRY. Dairy is a big cause of digestive problems, and many of my patients discover that eating milk or cheese leads to headaches, skin breakouts, or sinus problems. SWEET FOODS. At this point, you’ve got your sugar cravings under control—so it’s okay to give your sweet tooth a little thrill now and then. Honey, molasses, maple syrup, coconut sugar, and stevia are all okay in limited amounts now (although it’s smart to stay away from table sugar as much as you can, because it’s poison to your cells). But don’t over-do sweet foods, or you’ll be inviting the Sugar Demon right back into your life. There you have it—that’s all there is to the 80/20 Plan. Follow the diet template 80% of the time, and sprinkle on some fairy dust the rest of the time. Watch out for a few tricky foods like gluten and dairy, and limit how much you indulge your sweet tooth. It sounds simple, but it’s magic. Follow this plan, and you’ll keep those pounds and wrinkles from sneaking back into your life. You’ll feel young, vibrant, and energetic every day. And you’ll say goodbye to yo-yo dieting… forever! Keep Thinking Big & Living Bold!  

The stomach is located in the center of our bodies, which is convenient because it’s also the center of our health. Despite being often taken for granted, having a healthy gut that’s functioning properly is important for our overall health.  While there are certainly many options out there to help us improve our gut health, one of the most effective ways to support our gut is to eat more probiotics. Join us as we dive deep into probiotics and provide you with a list of foods that should be at the top of your next grocery list.  What Are Probiotics and Why Do They Matter? Probiotics are, by definition, live bacteria and yeasts that reside in your stomach. These living organisms are essentially the regular “citizens” living in the “city” of your gut and working hard to keep it clean and operational. It may sound bizarre to see the word “bacteria” and not immediately think of infections and illnesses. While there are certainly some bad bacteria living in your intestines, there are trillions more of them that are close allies in our quest for optimal health.  Here are just a few of the remarkable benefits of probiotics: Supports the immune system Helps with digestion Helps with nutrient absorption Encourages weight loss Supports healthy levels of cholesterol Helps support a healthy blood pressure The Connection Between Gut Health and Overall Health Often dubbed the body's "second brain," our gut extends its influence beyond mere digestion. Not only is it deeply intertwined with our immune function, but an imbalance in the gut can cascade to other systems, resulting in everything from mood swings and fatigue to bloating and more intense digestive issues. Essentially, nurturing our gut health translates to a holistic wellness approach, benefiting both mind and body. Advantages of Probiotic Foods Over Supplements While probiotic supplements have gained popularity, offering a convenient avenue to bolster gut health, real food sources slightly edge them out.  Here are a few reasons why: Probiotic foods often feature other essential nutrients, making them a more holistic nutrition choice. Our bodies have evolved to extract nutrients from food sources, so deriving probiotics from food instead of supplements can ensure proper absorption and utilization. Supplements, although powerful, might not always provide a diverse range of bacteria strains. Diverse sources offer a richer microbial palette, which is essential for a balanced gut. With that being said, there’s no downside to using supplements to further support your gut. In addition to eating more probiotic-rich foods, incorporating Dr. Kellyann’s BellaBiotics supplements into your daily routine can ensure you’re getting enough probiotics every day.  Prebiotics vs. Probiotics Despite sounding very similar, prebiotics and probiotics serve very distinct roles within your body. Prebiotics are essentially food for our new favorite bacteria. These non-digestible food ingredients act as fuel for probiotics, ensuring their growth and activity.  By consuming prebiotics, probiotics can thrive, multiply, and perform their functions more efficiently. So, if you’re planning to increase your probiotic intake, then you might want to add some prebiotic foods to your grocery list, too. These can include: Garlic Onions Leeks Asparagus Barley Bananas Oats Apples Cocoa Flaxseeds Top 12 Probiotic-Rich Foods The journey to digestive health can feel like an impossible task sometimes. However, enlisting probiotics as your trusty companion can make the journey much easier. Here is a list of the 12 best probiotic foods that can help you achieve a healthy gut microbiota:  1. Sauerkraut Fermented cabbage might seem like a simple side dish, but sauerkraut is nothing short of a wonder for our digestive health. Its tangy crunch is not just pleasing to our taste buds — it's also a robust source of Lactobacillus bacteria. These beneficial microorganisms are instrumental in fostering a gut environment that's both balanced and thriving. 2. Kefir  Journey to Europe, and you'll find kefir gracing breakfast tables and evening snacks alike. This fermented milk drink doesn't just offer a delightful tang but is also an elixir of beneficial bacteria, active cultures, and kefir grains. It's a calcium-rich potion, fortifying bones while supporting digestive health. 3. Buttermilk Buttermilk, with its distinctive tartness, is not just a recipe ingredient but a gateway to better gut health. Traditional buttermilk is a proud host to Lactobacillus acidophilus and several other probiotic bacteria. Consuming it is like inviting an army of allies to support our body's digestive processes. 4. Miso Miso soup might be a warm, comforting bowl of joy, but it's also a potent source of probiotic goodness. A cornerstone of Japanese culinary practices, miso is created from fermented soybeans, encapsulating the essence of fermentation and delivering benefits directly to our gut. 5. Kombucha While kombucha has recently taken the world by storm, its roots trace back to ancient practices. This fizzy fermented tea is more than just a refreshing beverage. It’s a celebration of live cultures that play a pivotal role in fortifying our gut and supporting our body's natural defenses. 6. Tempeh Venture to Indonesia, where tempeh is a familiar and beloved food source. Made from fermented soybeans, tempeh is a versatile ingredient, perfect for blending into smoothies or featuring as a protein-rich side dish. Not only does it cater to our protein needs, but it's also one of the best probiotic foods, promoting balance and vitality in our gut. 7. Natto If you take a peek into a Japanese kitchen during breakfast, you're likely to encounter natto. These sticky, fermented soybeans might be an acquired taste for some, but their health benefits are universally acknowledged. Natto is a prime source of bacillus subtilis, a strain of beneficial bacteria that champions our digestive health and overall well-being. 8. Sourdough Bread Who doesn’t love the rustic charm of a sourdough loaf? This bread isn’t just a gourmet's delight but also a favorite of those who are mindful of their gut health. The fermentation process employed in making sourdough involves lactic acid bacteria that diligently break down gluten. As a result, it's a gentler companion for our gut compared to many other breads, marrying taste with wellness. 9. Yogurt When one thinks of probiotics, yogurt often comes to mind, and for a good reason. Especially when we talk about Greek yogurt, which is thick, creamy, and tangy. This dairy marvel is teeming with friendly bacteria strains like Lactobacillus and Bifidobacterium. Consuming it regularly means showering our gut with microbial allies, each spoonful promoting balance and vitality. 10. Cottage Cheese Imagine a cozy morning where you indulge in creamy cottage cheese sprinkled with chia seeds or topped with vibrant, fresh fruits. While such a delight satisfies our palate, it’s also a strong worker for our digestive system. Cottage cheese is full of active cultures, making it not just a dairy delight but also a commendable ally for a healthier gut. 11. Apple Cider Vinegar Beyond being a zesty addition to our salads, apple cider vinegar is a testament to the wonders of fermentation. This tangy liquid, often heralded for its own multitude of health benefits, is also an advocate for gut health. Its unique composition supports a balanced gut environment, fostering a community of beneficial bacteria that champions our digestive wellness. 12. Kimchi Journey to the vibrant culinary landscape of Korea, and you’ll meet kimchi — a dish that's both flavorful and fierce. This spicy fermented cabbage doesn't just add zing to your meals but also invigorates your gut microbiome. Packed with beneficial bacteria and rich in nutrients, kimchi is a celebration of Korean heritage and a gift to our digestive health. What Should You Consider When Eating Probiotic Foods? Before diving headfirst into the world of probiotics, there are a few more things worth mentioning that can help you maximize the benefits.  One of the most important considerations is to ensure that you’re consuming genuine probiotics. It’s a good habit to always inspect labels and check for “live and active cultures,” as this indicates the presence of functioning and beneficial bacteria.  Another thing to check on the label is the added sugar content. It’s very common for certain foods, especially dairy products, to be flooded with extra sugars to make them taste more desirable. Beware of these options, as too much added sugar can counteract the benefits of probiotics and contribute to health issues over time.  The last thing to keep in mind is that all of our bodies are unique. A superfood to one person might trigger the allergies of someone else and result in gastrointestinal distress. While some of the dairy products listed above are incredible sources of probiotics, it's generally best to leave them alone if you’re lactose intolerant. Always be mindful of your body’s responses, and if you’re unsure, then it’s best to seek out medical advice from a healthcare professional, nutritionist, or dietitian. They can ensure that you’re getting all of the good bacteria that you need without all of the bad side effects.  How Else Can You Support a Healthier Gut? The quest for a thriving and resilient gut extends far beyond eating more probiotics and fermented foods. While the foods mentioned above can absolutely help, one of the best ways to achieve optimal results is by taking a holistic approach to your gut health.  Here are a few changes that you can make in your daily routine that can not only support your gut health but your overall health, as well.  Stay Hydrated You already know how important water is to survival. Even though staying properly hydrated is essential, it can be a bit difficult since plain water is just so boring.  If you’re struggling to stay hydrated, then consider trying out our flavored Lemon Sips powders. Infused with zest and vital nutrients, every gulp not only rehydrates but also adds a dose of nourishment, making it a dual-purpose delight for our bodies. Eat Slowly Our modern lifestyle, with its hustle and bustle, often disconnects us from the act of eating. It's essential to resurrect the lost art of mindful eating. By savoring each bite and chewing slowly, we aid our digestive system. This simple act enhances nutrient absorption and rekindles our bond with the food we consume. Limit Artificial Sweeteners While they might seem like a guilt-free alternative to sugar, artificial sweeteners can be Trojan horses, disturbing the fine balance of our gut microbiome. Opting for natural sweeteners or curbing the overall intake can help in preserving the harmony of our gut flora. Consume Bone Broth Bone broth is more than just a savory beverage. Dr. Kellyann’s Bone Broth is a reservoir of essential nutrients. Every spoonful serves as a rejuvenating elixir, supporting not just the gut but the entire body, encouraging holistic well-being. Reduce Stress Our mental and emotional well-being casts a direct reflection on our gut health. Persistent stress can disrupt the tranquility of our digestive system. This is why it’s important to incorporate more stress-busting activities like meditation, reading, or any hobby that offers solace into our daily lives. Get Enough Sleep Rest is not a luxury but a necessity. Clocking in seven to nine hours of undisturbed sleep is key. It’s during this downtime that our body resets, heals, and rejuvenates. A well-rested body directly translates to a thriving and efficient gut. Exercise Regularly Exercise isn’t just for aesthetic appeal or cardiovascular health. It’s also a fiesta for our gut bacteria. Regular workouts promote the survival of beneficial gut microbes, leading to a diverse and balanced gut ecosystem. Whether it's a brisk walk, yoga, or intensive training, keeping your body in motion positively impacts digestive health. The Bottom Line Nurturing our gut goes beyond mere food choices. It's a holistic journey, weaving together lifestyle habits, mindfulness, and dietary practices.  As you contemplate making these positive shifts, consider integrating the power of probiotics into your routine. Their potential to balance and rejuvenate our internal ecosystem can be a game-changer.  And for those looking for a touch of expert advice, delve deeper into Dr. Kellyann's resources for gut support. Adding them into your daily routine can give you a strong starting point on your path to digestive well-being.  Sources: Probiotics: What is it, Benefits, Side Effects, Food & Types | Cleveland Clinic Probiotic Supplements: Hope or Hype? | PMC Is Drinking Kefir Healthy for You? | Cleveland Clinic Buttermilk: Nutrition Facts and Benefits | Live Science Nutritional Health Perspective of Natto: A Critical Review | PMC Understanding and Selecting Sourdough for Health Benefits | Colorado State University Yogurt | The Nutrition Source | Harvard T.H. Chan School of Public Health Health Benefits of Apple Cider Vinegar | Cleveland Clinic Mindful Eating | The Nutrition Source | Harvard T.H. Chan School of Public Health Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials | PMC

We all recognize the importance of fueling our bodies properly for workouts, but many of us forget about the timing. For instance, did you know that timing your meals in relation to your workouts could enhance your performance and recovery?  The general recommendation is to wait at least two hours after a big meal before exercising. That’s enough to give your body adequate time to digest and absorb the nutrients. For smaller meals or snacks, you can lessen the wait time to about 30 to 60 minutes. While these are general guidelines, it's essential to note that everyone's body is unique, and what works for one person may not work the same for another. Listening and tuning in to your body can help you optimize your workouts and get the most out of them. Join us as we dive into the details to help you learn what and when you should eat to support your workouts. What Should You Eat Before a Workout? To ensure you have enough energy to power through your workout and to aid in the recovery process, it's crucial to understand what to eat before your fitness session. Knowing what foods provide the necessary fuel — and when to eat them — can drastically boost your energy, stamina, and gym performance.  Let's break down the key macronutrients to incorporate into your pre-workout meal. Complex Carbohydrates: The Energy Boosters Carbohydrates are your body's main source of energy, as they play a key role in maintaining blood sugar levels during exercise.  Complex carbohydrates, in particular, are broken down slowly by your body, supplying steady and long-lasting energy during your workout. Examples of wholesome complex carbs include whole grains, vegetables, and fruits. Simple carbohydrates, on the other hand, are more easily digested by your body. As a result, you’ll experience a faster boost of energy than eating complex carbohydrates. However, simple carbs can also result in an “energy crash” and leave you feeling sluggish mid-workout.  Proteins: The Muscle Repair and Growth Agents Proteins are essential for muscle growth, as well as the maintenance and repair of your tissues. To increase your protein intake, you can opt for protein shakes and supplements or simply try to include lean sources of protein, such as Greek yogurt, in your diet. The amount of protein that you need will largely depend on the type of exercise you’re performing. For instance, you’ll need more protein for muscle-intensive workouts involving weight lifting than you would for a cardio-centered routine.  Healthy Fats: The Endurance Providers Healthy fats can also offer you prolonged energy. You can obtain good and healthy fats from sources such as avocados, nuts, and seeds.  It’s important to keep in mind that the length of time required to digest fats is much higher. That means that high-fat meals are better suited for lower-intensity or longer-duration workouts.  Pre-Workout Meal Ideas Aiming for a good balance of these macronutrients in your pre-workout meals can give you the strength and endurance required for any workout mode or intensity.  Here are a couple of proven winners: For a quick yet substantial option, consider a smoothie made from a scoop of high-quality protein powder, a handful of antioxidant-rich berries, some spinach, and a splash of calcium-packed almond milk. Another quick snack option is a high-fiber granola bar, providing the right mix of complex carbohydrates to energize your session. For a protein and healthy fat boost, spread some peanut butter or your preferred nut butter on a slice of whole-grain toast. If you have a little more time for preparation, a slice of whole-grain toast topped with healthy, fiber-rich hummus and veggies can provide a good blend of complex carbohydrates and proteins. How Long Should You Wait To Work Out After Eating? The timing of your workout after a meal is an essential factor that can influence the effectiveness of your fitness routine. The time you need to wait before you start exercising will depend largely on your individual digestive system and the size and composition of the meal.  Here's what to consider when planning your workout schedule in relation to your meals. Understand Your Digestion Each person’s digestive system is unique, and this includes how quickly or slowly your body digests food. Some people might find that they can work out shortly after a small meal without any discomfort, while others might need more time to comfortably commence their exercise regimen.  It's crucial to understand your body and its timing to avoid any potential discomfort or gastrointestinal issues during a workout. Consider Meal Size Naturally, larger meals require a higher amount of time for your body to digest properly. If you've consumed a full, balanced meal consisting of a protein-laden entrée like chicken or fish, a side of nutritious vegetables, and a complex carbohydrate addition such as brown rice or sweet potato, it's wise to wait about two to three hours before embarking on heavy physical exertion. Balance Light Snacks and Exercise On the other hand, if you've only had a small snack prior to your workout — say a potassium-packed banana, whole grain bagel, or a handful of protein-rich almonds — there is much less food to digest. This means that getting started with your workout won't require as long a wait — about 30 minutes should suffice. If you’re unsure about your diet or your exercise routine, then you could always consult with a registered dietitian or personal trainer to help you.  What Should You Eat After a Workout? Just as you fuel your body before hitting the gym, it's equally important to replenish it after your workout.  High-intensity interval training (HIIT) workouts and strength training typically result in muscle damage and breakdown. So, refueling with high-quality proteins is essential.  After a strenuous workout, your energy reserves in the form of glycogen stores are generally depleted. To restore these useful reserves, include ample carbohydrates in your post-workout meals. Healthy fats tend to get less attention in post-workout nutrition, but they're also essential for hormonal balance and soothing tension, both crucial for recovery.  Post-Workout Meal Ideas Balancing these macronutrients in your post-workout meal can encourage quicker recovery and maximize your workout benefits. Here are some ideas that tick all the nutritional boxes. For a full, rounded meal, try a balanced plate consisting of protein-rich grilled salmon, fiber-filled leafy greens, and a serving of cooked quinoa, an excellent source of both carbohydrates and proteins. If you fancy a quicker bite, Greek yogurt topped with colorful, antioxidant-rich berries and a sprinkling of omega-3 packed chia seeds can offer a fantastic blend of proteins, carbohydrates, and healthy fats. Or, you could shake up a quick protein shake, ideally combining a clean, high-quality protein powder with a choice of healthy carbohydrates like a banana or berries. Are There Side Effects of Working Out on a Full or Empty Stomach? There's plenty of debate about whether it's better to pump iron on an empty stomach or wait until you've eaten. Here's what you need to know for optimal health and performance: Exercise on an Empty Stomach Some may believe there could be a benefit to exercising before breakfast, thinking that the body will burn stored fat for fuel. While that might be the case, there’s a little more to it than that.  Running on empty can lead to muscle loss, as the body may resort to breaking down proteins in a bid to generate much-needed energy when there are no carbohydrates to spare. This could compromise your muscle mass and strength over time.  Additionally, exercising without eating could leave you feeling lethargic, dizzy, or lightheaded — hardly the condition anyone wants to be in during a workout. Exercise on a Full Stomach On the other hand, jumping straight into a workout after a large meal might cause symptoms like an upset stomach, bloating, heartburn, and acid reflux. Keep in mind that the intensive act of digestion requires a significant amount of blood flow to your stomach and small intestine. When you exercise, that blood is being diverted to your working muscles.  The counterintuitive clash can lead to indigestion, discomfort, or sluggishness that can potentially derail your performance. How Can You Prevent Cramping While Exercising? Nothing detracts from the joy of a satisfying workout quite like the abrupt onset of a painful muscle cramp! But there are several strategies that might help you stave off this unwelcome intruder. Hydrate Maintaining optimal hydration is crucial to preserving electrolyte balance and thereby helps prevent muscle cramps. Make sure you're sipping fluids before, during, and after exercise. Apart from water, sipping on electrolyte-rich sports drinks or bone broth can also help in replenishing lost salts during an intense sweat session Eat the Right Foods Eating a balanced diet is non-negotiable. It’s essential that you follow a well-balanced diet that features an adequate amount of macronutrients like protein, fat, and carbohydrates.  Furthermore, you should opt for foods rich in key minerals like potassium, calcium, and magnesium, as they play a vital role in supporting healthy muscle function. Stretch and Warm Up Don't underestimate the importance of a good warm-up and stretching routine before you begin exercising. These practices prepare your muscles for the bout of physical activity and could help lessen the likelihood of cramping. While we’re on the subject, don’t forget to give your muscles a bit of a cool-down period while wrapping up your workout.  The Bottom Line Remember that there’s no definitive one-size-fits-all answer to nutrition and exercise timing. Learning about food as fuel is an eye-opening journey that can improve your overall wellness and performance. And remember, nutrition and exercise are just parts of the wellness puzzle.  Additional lifestyle factors like sleep and stress management also play a significant role in your holistic health journey. Always keep in mind that your wellness journey is an ongoing process, and Dr. Kellyann is here to support you every step of the way.  Sources: Carbohydrates | MedlinePlus Protein | The Nutrition Source | Harvard T.H. Chan School of Public Health Your Digestive System & How it Works | NIDDK Know the Facts About Fats | Harvard Health How Long Does It Take to Digest Food | Cleveland Clinic Pathophysiology of Exercise-Induced Muscle Damage and Its Structural, Functional, Metabolic, and Clinical Consequences | PMC Fundamentals of Glycogen Metabolism for Coaches and Athletes | PMC Dietary Fat Intake and Reproductive Hormone Concentrations and Ovulation in Regularly Menstruating Women | PMC Warm Up, Cool Down | American Heart Association

Joint health isn't merely about preventing discomfort or maintaining flexibility; it's a cornerstone of our overall health and well-being. Our joints act as the interconnected bridges of our body, facilitating movement and ensuring we can live our lives with vitality and freedom.  Here at Dr. Kellyann, we passionately believe in tapping into nature’s reservoir to nurture and maintain joint health. Through our deep dive into nutrition and holistic solutions, we’ve curated a list of foods that act as nature's allies in supporting joint health.  What Causes Joint Discomfort? Joint discomfort can be caused by many different factors. By understanding these factors, we are better equipped to address them holistically.  Here are some common causes: Aging: As we age, the natural cushioning between our joints, known as cartilage, begins to deteriorate. Wear and tear over time can lead to decreased joint flexibility and can cause discomfort. Overuse and activity levels: Engaging in repetitive motions or activities can put undue stress on the joints, leading to discomfort over time. Activities that exert excessive pressure on the joints can exacerbate the issue. Weight: Carrying excess weight places additional strain on the joints, especially on weight-bearing ones like the knees and hips. Every extra pound can exponentially increase the pressure exerted on these joints, amplifying the potential for discomfort. Nutritional deficiencies: Lack of essential nutrients can affect joint health. For instance, a deficiency in Vitamin D or calcium can affect bone health, subsequently impacting the joints. Top 10 Foods for Promoting Joint Health Our joints are truly incredible. They enable our mobility, allow us to dance to our favorite tune, and assist in performing daily tasks. Just as we care for our heart, skin, and gut, our joints also deserve our attention. Fortunately, certain foods are especially helpful in supporting joint health.  Let's dive into this enlightening culinary journey and discover the 10 best foods that can help maintain and encourage our joint vitality. 1. Blueberries A gift from Mother Nature, blueberries are deceptively small but mighty when it comes to their health benefits. Their dark blue hue indicates a rich source of antioxidants, primarily flavonoids, which work diligently to counteract the oxidative stress that can compromise joint health.  Moreover, vitamin C, abundant in blueberries, can support collagen synthesis — a vital protein responsible for cartilage elasticity and resilience. Incorporating these sweet-tart berries into daily snacks or breakfasts doesn’t only tantalize taste buds but also supports joint functionality. 2. Olive Oil The Mediterranean diet’s crown jewel, olive oil, is a healthy fat that’s renowned for its heart-protective properties. Yet, it's also a friend to our joints. Extra-virgin olive oil contains oleocanthal, a natural compound with beneficial characteristics reminiscent of over-the-counter joint medications. This makes it a promising choice for those seeking a natural way to ease joint discomfort.  Enhancing dishes with a dash or drizzle not only elevates their flavor profile but also offers this joint-friendly bonus. 3. Mackerel Among the ocean’s bounties, mackerel stands out for its dense nutrient content. Abundant in omega-3 fatty acids, particularly EPA and DHA, mackerel plays a role in soothing a lot of the symptoms often associated with joint discomfort. Enjoying this flavorful fish in dishes can be both a culinary delight and a strategy to foster joint flexibility.  For those who aren’t fans of mackerel, sardines, another rich source of omega-3, are a fantastic alternative. Of course, you could always opt for a fish oil supplement if you’re not a fan of seafood in general.  4. Bone Broth Here at Dr. Kellyann, no recommendation list would be complete without our favorite home remedy of bone broth. Simmering a pot of bones slowly releases collagen, amino acids, and a slew of minerals into the broth, forming a nutrient-dense concoction.  Collagen is particularly noteworthy for its integral role in cartilage strength and structure. Sipping on this warm, savory broth not only soothes the soul but also offers an array of nutrients to bolster joint health, skin health, and digestive health. Even sleep and the immune system can benefit from its rich nutritional content. 5. Chia Seeds Chia seeds, though minuscule, pack a nutritional punch. These tiny seeds are brimming with omega-3 fatty acids, fiber, and, notably, vitamin E. This antioxidant-rich vitamin can help neutralize free radicals that induce oxidative stress, providing support to the joints.  Whether sprinkled on a salad, blended in a smoothie, or soaked overnight for pudding, chia seeds introduce both texture and a health boost. Flaxseeds are another excellent option for plant-based omega-3 acids that can support joint health.  6. Blackberries Similar to their blue counterpart, blackberries are another of nature’s nutritional gems. Their dark, almost black coloration signifies an abundance of antioxidants, notably vitamin C and flavonoids. These powerful compounds neutralize damaging free radicals, contributing to joint well-being.  From breakfast bowls to delightful desserts, blackberries offer a mix of tartness and sweetness that complements many dishes while serving joint health. If you prefer a sweeter taste than the tart flavor of blackberries, then raspberries can be an excellent substitute.  7. Brussels Sprouts  Often underestimated, Brussels sprouts stand tall among other veggies in terms of their nutritional value and health benefits. They are particularly rich in sulforaphane, a compound associated with possessing powerful antioxidant properties.  By integrating Brussels sprouts and other cruciferous vegetables into regular meals — whether roasted with a dash of olive oil, steamed, or shredded in salads — you’re harnessing their potential to support joint comfort and overall wellness. 8. Cherry Juice Cherries, with their sweet-tart profile, are a treat in themselves. However, cherry juice takes it a notch higher, concentrating the essence and goodness of these fruits.  This is because cherry juice contains anthocyanins, compounds that give cherries their vivid red hue, which are celebrated for their beneficial properties. Incorporating a glass of pure, unsweetened cherry juice not only quenches thirst but may also serve as a natural ally for joint health. 9. Turmeric Turmeric, with its distinct golden hue, is a staple in many world cuisines and traditional medicines. The magic lies primarily in curcumin, its active compound, which can help soothe irritation and support the immune system. Given its potential, turmeric isn't just a spice; it's a key dietary addition that can encourage joint flexibility and comfort. Beyond curries and stews, a warm mug of turmeric-infused tea can be both therapeutic and comforting. 10. Dark Chocolate Ending on a delightful note, dark chocolate is not only a connoisseur’s delight but also a haven of antioxidants. Especially when you choose dark chocolates with higher cocoa content, you're ingesting flavonoids, which can benefit cardiovascular health and potentially support joint vitality.  So, when that chocolate craving strikes, know that you're indulging in something that caters not just to your senses but can also nourish your joints. Just be mindful of the saturated fat content with some dark chocolate options.  How Can Collagen Support Joint Health? Collagen, the body's most abundant protein, serves as the foundational building block in our skin, hair, nails, and, notably, our joints. Within the intricate structure of our joints, collagen acts as the pivotal "glue" that maintains integrity and cohesion.  As we age, the natural production of collagen declines, potentially impacting joint functionality and comfort. This is where collagen-rich foods and supplements step in. By replenishing collagen levels, we offer our joints the structural support they need to function comfortably. Here at Dr. Kellyann, we can’t talk enough about the health benefits of collagen. Luckily, bone broth (one of our favorite foods) is an incredible source of collagen. Rich in collagen and other vital minerals, bone broth is more than a warm, savory beverage; it's a tonic for joint health. What Other Changes Can Help With Joint Pain? A holistic approach to joint health transcends isolated remedies. It's the combination of dietary, physical, and mental wellness practices that carves the path to optimal joint health.  Nutritionally, opting for a balanced and healthy diet — packed with nutritional superstars like leafy greens, fatty fish, citrus fruits, nuts, and whole grains — is crucial. Together, these foods create a supportive environment, encouraging joint longevity and function. If you’re unsure of which foods you need, it’s always a good idea to consult with a dietitian.  Physical activity is equally important. Engaging in regular, low-impact exercises not only strengthens the muscles and ligaments supporting the joints but also enhances joint flexibility. Furthermore, managing one's weight is pivotal. Excess weight can amplify the stress on weight-bearing joints, making weight management an integral component of joint care. Beyond physical well-being, mental and emotional health also play a significant role in your joint health. Chronic stress, if left unchecked, can manifest as various symptoms in the body, which can even affect the joints. This is why cultivating stress management techniques — from meditative practices to deep breathing exercises — is essential. Lastly, it's crucial to tune in to your body. If an activity results in discomfort, it's a sign to pause and reassess. Taking regular breaks, indulging in therapeutic massages, enjoying soothing warm baths, or engaging in mindfulness practices can serve as rejuvenating rituals, all working in tandem to support joint health and overall well-being. The Takeaway Nurturing joint health is an investment in our future, empowering us to lead active, fulfilling lives. By integrating nutrient-rich foods, we're taking proactive steps toward longevity and vitality.  Considering our joints’ pivotal role, doesn't it make sense to treat them with the utmost care? Dr. Kellyann’s range of products, rooted in holistic wisdom, can be wonderful additions to your joint health regimen. Ready to embark on this holistic journey for optimal joint health? Your journey to freedom of movement begins with a single, informed step.  Sources: Healthy Joints Matter | NIH Joint Pain: Symptoms, Causes, and Treatment | Cleveland Clinic Benefits of Olive Oil for Arthritis | Arthritis Foundation How To Relieve Arthritis Pain With Omega-3s | Cleveland Clinic Best Nuts and Seeds for Arthritis | Arthritis Foundation Brussels Sprouts | The Nutrition Source | Harvard T.H. Chan School of Public Health Impact of Tart Cherry Juice on Joint Flexibility and Pain in Individuals with Self-Reported Knee Osteoarthritis | PMC Cocoa and Chocolate in Human Health and Disease | PMC Decreased Collagen Production in Chronologically Aged Skin | PMC Simple Tips to Protect Your Joints | Harvard Health

Have you ever sat down with a friend and learned something truly fascinating? That's the kind of conversation we're about to have.  Picture yourself nestled in a cozy nook, sipping a warm drink, with Dr. Kellyann — your trusted guide in the realm of nutrition and health. We're here to explore a question that many have wondered: Can kombucha be a friend to our bellies, especially when they're feeling a tad rebellious? What Is Kombucha? Kombucha's story is as rich as the cultures it houses. Celebrated by ancient civilizations across various terrains, it was christened the "elixir of long life," emphasizing its cherished place in their societies. At its heart, kombucha is nature's alchemy. Imagine sweetened tea meeting a special blend of bacteria and yeast known as a SCOBY. Together, they embark on a fermentation journey, transforming into a bubbly drink bursting with probiotics, essential enzymes, and a spectrum of beneficial acids. Today, as more individuals embrace holistic well-being, kombucha is having its moment in the sun. It's not just confined to specialty health stores; it sparkles on regular supermarket shelves. Its zesty tang combined with its sparkling texture makes it not only a champion for wellness but also a refreshing stand-in for the usual suspects in the beverage aisle. What Causes Bloating and Discomfort? Bloating, often described as a swollen feeling in the stomach, sends gentle nudges for us to listen to our bodies. It can be as fleeting as a momentary puffiness or as lingering as a day-long discomfort, sometimes diverting our daily rhythm. Our food choices, abundant in nutrients, can occasionally be the culprits. Those carbonated drinks that pair so well with our meals? They might be giving unnecessary air to our digestive pathways. Even fiber-rich foods, with all their merits, can, at times, cause gas as they journey through our gut. Our digestive system thrives when it’s a harmonious hub of bacteria. A disturbance in this harmony (known as dysbiosis) can translate to bloating, excess gas, and other gentle nudges from our digestive system. How Can Kombucha Help With Bloating and Discomfort? Kombucha’s revival in modern health conversations is not merely a fleeting fashion but a nod to its esteemed role in supporting wellness. Steeped in the background of history, backed by evolving science, and celebrated in nutrition circles, kombucha is not just another item on the beverage menu. Let's journey together and unearth how this time-honored drink can encourage a sense of digestive well-being and reduce occasional feelings of bloating and discomfort. Balancing Gut Bacteria Our gut, fondly dubbed our "second brain," thrives as a bustling metropolis of diverse bacterial inhabitants. These tiny but mighty microorganisms have pivotal roles in supporting our overall health. A shift in this bacterial harmony can sometimes set off a chain of digestive sensations, with bloating often stepping into the spotlight. Nature's fermented treasures, like kombucha, are often celebrated for their abundance of probiotics. Dive into a glass of kombucha, and you're greeted with a galaxy of beneficial bacteria. As part of a balanced diet, these probiotics might encourage a more harmonized bacterial environment in the gut.  The essence lies in fortifying the gut with friendly bacteria, which, in turn, encourages an atmosphere less conducive to unwelcome bacterial guests. This could pave the way for a comforting gut feeling, potentially minimizing occasional bloating linked to bacterial imbalances. Aiding Digestion Digestion is similar to the flow of traffic in the downtown area of a big city. As long as everything is working smoothly, then traffic continues on smoothly toward its destination. However, if there’s a misstep or accident along the way, then it could lead to massive “traffic jams” in the form of bloating and constipation.  Kombucha, with its fermentation origins, is brimming with digestive enzymes and nurturing acids. These naturally occurring components can support our body's digestive rhythm, ensuring a seamless conversion of food into nourishment.  By promoting more streamlined digestion, kombucha might just be the friend we need. Minimizing Gas While a bit of gas is natural, overproduction can usher in moments of unease and a sense of puffiness. This is where kombucha shines. The friendly bacteria in kombucha can influence the microbial symphony in our gut. By endorsing efficient digestion and promoting bacterial balance, kombucha could be a beverage of choice for those aiming to temper excessive gas, leading the way to a more relaxed and comfortable gut experience. How To Incorporate Kombucha Into Your Routine Here at Dr. Kellyann, we emphasize that the path to vibrant health is a delightful blend of wisdom, choice, and a touch of exploration. And what embodies this better than the decision to embrace kombucha in our daily wellness routines?  As with any healthful pursuit, this is an art — a harmonious blend of knowledge, personal preferences, and truly attuning to what our body shares. Choosing the Right Kombucha Product With kombucha's ascent as a celebrated wellness drink, you're now presented with a dazzling array of options. From artisanal brews to mainstream favorites, the choices are as abundant as they are varied. So, how do we discern in this sea of bubbling goodness? Labels, my friends, are windows into a brand's heart. True kombucha champions authenticity. Traditionally, a touch of sugar is vital to kickstart the fermentation magic, but by the end of this process, a genuine kombucha would have transformed most of this sugar.  Yet, some brands might introduce sugars afterward for added sweetness, cleverly naming them in various ways. Our tip? Seek kombucha that has steered clear of post-fermentation sweet additions. How To Introduce Kombucha Into Your Diet Embarking on your kombucha journey? A little caution can be your best companion. Initiate with smaller sips — maybe just a quarter or half a bottle — progressively embracing more as your system befriends this bubbly wonder. This mindful approach gently introduces your digestive system to kombucha's distinct profile. Stay attuned to both your body's whispers and shouts. While many revel in the joys kombucha brings, remember that we're all beautifully unique. Note any shifts, be it a change in your digestion or an unexpected sensation, and fine-tune your intake to resonate with your body's rhythm. Incorporating Kombucha Into Meals and Recipes Often, our minds conjure images of enjoying kombucha straight from its bottle, feeling each bubble burst with flavor. But let's widen our horizons! Kombucha isn't just a beverage; it's a culinary muse.  You can use kombucha to make tangy salad dressing, probiotic-rich smoothies, and even add flavor to your favorite meaty dishes. And for a delightful finale, how about a refreshing kombucha Moscow Mule to delight your guests? With each recipe, kombucha seamlessly weaves health with gourmet, sprinkling moments of delightful surprises. Are There Other Natural Remedies for Bloating and Discomfort? Isn't it beautiful how Mother Nature envelops us with nurturing solutions for our moments of unease? Luckily, there are other natural ways you can address the discomfort of bloating. Here are a few of our favorite home remedies: Ginger Often hailed as the “universal remedy,” a steaming cup of ginger tea is like a gentle caress for your digestive system. Its natural properties envelop and support your gastrointestinal tract, making it a beacon of relief for many experiencing bloating. Peppermint More than its refreshing aroma, peppermint has stood the test of time as a friend of the digestive system. However, drinking peppermint tea can also cause indigestion for some, so it’s important to try a little bit at first to see if this remedy works for you. Fennel Tiny, yet mighty! Cultures around the globe have passed down the tradition of savoring fennel seeds post meals. Their wisdom? These seeds resonate with our digestive rhythm, aiding in harmonious processing and alleviating discomfort. Bone Broth Bone broth is the cornerstone of our wellness wisdom. Bone broth isn’t just nourishment — it's a symphony of beneficial proteins, minerals, and amino acids.  Bone broth is rich in collagen and the amino acid glycine, which can both help support your gastrointestinal tract. Plus, it’s full of electrolytes, which can help aid in hydration. And since hydration can help keep things moving in your digestive system, this is just one more way that bone broth can help with bloating. The Takeaway In the world of natural remedies, kombucha shines brightly, a testament to holistic wellness and vigor. Its bubbly charm, paired with its nurturing elements, certainly places it as a stellar companion in our wellness journey.  But the true beauty of holistic wellness is recognizing our unique needs. For some, the answer may be kombucha, while for others, the embrace of ginger or the warmth of bone broth might resonate more. Feeling the pull towards exploration? Maybe it's time to immerse in the rejuvenating experience of Dr. Kellyann’s Homestyle Bone Broth. Here's to embracing nature's wonders, journeying towards wellness, and days filled with harmony and joy. Sources: Kombucha 101: Demystifying The Past, Present And Future Of The Fermented Tea Drink | Forbes Chemical Profile and Antioxidant Activity of the Kombucha Beverage Derived from White, Green, Black and Red Tea | PMC Kombucha Gains in Popularity as Functional Beverage Market Growth Continues | The Food Institute Bloated Stomach: Causes, Tips to Reduce & When to be Concerned | Cleveland Clinic Unhealthy Lifestyle and Gut Dysbiosis: A Better Understanding of the Effects of Poor Diet and Nicotine on the Intestinal Microbiome | Frontiers Think Twice: How the Gut's "Second Brain" Influences Mood and Well-Being | Scientific American Kombucha: What Is It and 7 Benefits | Cleveland Clinic

The global rise in obesity has led to an increased and passionate interest in how to lose weight. As science and technology continue to evolve, we’re learning new information about how to achieve this goal.  For instance, you probably think that it’s impossible to lose weight without exercise. Surely, the key to shedding those extra pounds is high-intensity workouts starting before dawn every morning, right?  While hitting the gym can definitely help you achieve your weight loss goals, research shows that it’s not the only way to lower that number on your scale. In fact, it’s possible to drop some body fat without even doing a single pushup, situp, burpee, or bench press.  Read on to discover ten simple ways to achieve a healthy weight without requiring a gym membership or workout routine. How Does Weight Loss Work? The concept of weight loss is a fairly simple equation that can be easily summed up as “calories in versus calories out.”  You see, calories are units of energy that are provided by the foods and beverages that you consume. More calories in than out is a recipe for weight gain, but a diet featuring a low-calorie intake would promote weight loss. Here are a few more details worth knowing about: Basal Metabolic Rate (BMR) Naturally, the body requires more energy when it’s physically active. That’s why the gym can be so beneficial for fat loss. However, your body is constantly using energy for basic functions, including breathing, maintaining your body temperature, and producing cells.  Unfortunately, every person’s BMR (the amount of energy your body uses to perform these basic functions) is different and can be heavily influenced by factors including age, genetics, weight, gender, and muscle mass. Depending on your specific combination of these factors, it could be more difficult to lose weight.  Total Daily Energy Expenditure (TDEE) TDEE represents the total number of calories that you burn within a single day. It takes into account your BMR, the calories you’ve burned via physical activity, and the calories required for digestion. As mentioned above, one of the keys to weight loss is to have a higher TDEE than calorie intake. Calorie Deficit Just as the name suggests, a calorie deficit occurs when your TDEE is lower than the total amount of calories in your diet plan. Excess calories aren’t wasted by the body. Instead, they’re stored as fat.  Each pound of stored fat in your body is the equivalent of 3,500 calories. So that means that it takes a total calorie deficit of at least 3,500 calories to burn off a single pound of fat. Since you can’t do this safely in a single day, it will take a consistent and holistic effort to lower your body weight.  Is It Possible To Lose Weight Without Exercising? It might sound too good to be true, but it’s absolutely possible to lose weight without exercising. There are a few health benefits of getting exercise that make it worth the effort. However, it’s not a prerequisite for losing weight and is merely a piece of the weight loss equation. Here are a few other factors that can affect your weight: Dietary impact: Believe it or not, studies suggest that diet plays a more significant role in weight loss than exercise. After all, it’s much easier to eliminate 500 calories from your food intake than it is to burn 500 calories through rigorous exercise.  Resting energy expenditure: The majority of our daily calorie burn (60-70%) comes from simply existing (remember BMR?). This is why managing your caloric intake has a direct impact on weight, irrespective of exercise. Lifestyle choices: Beyond diet and exercise, choices like getting enough sleep, managing stress, and staying hydrated can indirectly influence weight by regulating appetite, cravings, and metabolism. 10 Ways To Lose Weight Without Exercising If you’re still skeptical about how to lose weight without exercising, then the following section will surely convince you. Ask any dietitian or nutritionist, and they’ll tell you that making a few of the following changes is all that it takes to melt away your excess belly fat. 1. Make Dietary Changes  As you probably would have guessed, the first thing that you’ll need to do is make some changes to your diet. The concept of healthy eating means focusing on consuming whole foods that are packed with essential vitamins, minerals, and antioxidants.  That means balanced meals featuring vibrant foods, nutrient-dense veggies, heart-healthy fats, whole grains, and lean proteins. Including these rich foods in your diet can keep your metabolism regulated and help you burn more calories at rest.  Not only that, but they’re much better at providing satiety and curbing the temptation of untimely snacking that can derail your weight loss efforts. Junk food and other snacks are often loaded with refined carbohydrates, hidden sugars, unhealthy fats, and sodium. Not only do these foods provide virtually no nutritional value, but they’re empty calories that can lead to weight gain.  2. Practice Portion Control The essence of balanced eating lies not just in what we consume but also in the total amount that we eat. Even replacing all of your junk food with the nutrient-dense foods mentioned above can be detrimental without portion control. Remember that the idea is to ingest fewer calories than you burn. One of the easiest ways to get started on portion control is to use smaller plates and bowls. It might not seem like a big deal, but this simple trick can be a game changer.  The servings will appear larger than they actually are and trick your mind into thinking you’re eating more than you are. In a world where excess is often celebrated, paying close attention to your portion can be revolutionary on the journey to weight loss and wellness.  3. Drink Plenty of Water You already know that water is essential to our survival. Far more than a mere thirst quencher, water plays a pivotal role in regulating body temperature, flushing out toxins, digestion, and metabolism. What you might not know is that water can be an elite ally on your weight loss journey. Drinking water before meals can serve as a natural appetite suppressant, filling your stomach and curbing the tendency to overeat. Our bodies aren’t the best communicators of their needs, and sometimes we can mistake hunger pangs for thirst. Keeping a water bottle handy and staying properly hydrated can help eliminate unnecessary snacking and keep you on track to a calorie deficit.  Of course, drinking a glass of water can be a bit boring and plain, which can make it hard to make the switch from sugary beverages, such as soda and fruit juice. Infusing water with a few slices of fruit or adding some herbs can make water more enjoyable, helping you stay hydrated and avoid excess snacking.  4. Try Intermittent Fasting Intermittent fasting (IF) is a wildly popular weight loss program. The concept is simple enough: alternating between designated eating and fasting periods encourages your body to use stored fat as energy. Not only can that help you shed weight, but IF can also support your metabolism, encourage cellular repair, and support balanced blood sugar levels.  5. Prioritize Protein Proteins are the building blocks of life and essential macronutrients needed for cellular structure, function, and regulation. While you’ve surely heard gym enthusiasts talk about their latest favorite protein supplement, it’s not just for supporting exercise.  Sure, it’s a crucial part of muscle recovery and growth, but protein also induces feelings of fullness that can help curb cravings. Not just that, but it can help maintain your lean muscle mass as you’re losing weight.  The key is to opt for high-protein sources that are light on calories and fat. Lean meats like chicken breast and ground turkey are better options than steaks and hamburgers. Fatty fish, legumes, and lentils are also excellent sources of lean protein.  Of course, you could always use our Collagen Peptides to seamlessly increase your protein intake while supporting your skin and joint health.  6. Eat Mindfully In today’s fast-paced world, meals often become rushed affairs, gulped down while multitasking or watching TV. However, embracing the concept of mindful eating can help you to ground yourself in your meal and make each bite a conscious choice instead of a reflex.  Mindful eating helps you to slow down, chew thoroughly, and truly savor your food. The textures, flavors, and aromas can take your experience to another level. Not just that, but your brain will have the time to register that your stomach is getting full and help prevent overeating. 7. Reduce Calorie Dense Foods The caloric content of foods can be deceptive. A small packet of chips, a bowl of breakfast cereal, or a fizzy drink might seem harmless, but they pack in a hefty calorie count while featuring little to no nutritional value. These calorie-dense culprits are everywhere, often masked under labels of “'comfort food,” and can quickly derail our weight loss aspirations.  By gravitating towards nutrient-dense foods — those that offer a plethora of vitamins, minerals, and other beneficial compounds — you get more nutritional bang for your buck. Such choices satiate hunger effectively, providing the body with the fuel it needs without an overload of unnecessary calories. 8. Make Healthy Swaps Healthy living doesn’t mean saying goodbye to all things delicious. It's about redefining your palate and finding healthier alternatives that are equally, if not more, gratifying.  For example, imagine the benefits of sipping on Dr. Kellyann’s warm, savory bone broth instead of carbonated drinks laden with sugars and additives. Alternatively, consider a creamy collagen smoothie that's not only delectable but also a boon for skin health, as opposed to high-calorie milkshakes.  These swaps are just a few examples, but they signify that health and pleasure can co-exist, crafting a balanced approach toward your dietary choices. 9. Get Enough Sleep Often underestimated, sleep plays a pivotal role in our overall well-being, acting as the body's natural reset button. Each night, as we delve into slumber, our bodies get busy repairing, rejuvenating, and rebalancing.  One of the crucial areas affected by our sleep patterns is our appetite. Inadequate rest and sleep deprivation can skew the balance of hunger hormones like ghrelin and leptin, leading to increased cravings, particularly for calorie-dense foods, sugary drinks, and excess carbs.  Achieving a steady seven to eight hours of deep sleep isn’t merely a luxury; it’s essential for weight loss. As you tuck in early each night, you’re not only giving yourself dreams but also the promise of a regulated appetite and reduced chances of overindulgence the next day. 10. Manage Stress Levels In the modern age, stress can often feel like an inescapable shadow, trailing us in various facets of life and playing tug of war with our mental health. However, it's essential to realize the negative impacts of unchecked stress.  Elevated stress levels trigger the release of cortisol, a hormone that, in abundance, can promote fat storage, especially around the abdominal area. Fortunately, combatting stress doesn't require grand gestures. It's about weaving moments of calm into our daily lives. Engage in relaxation techniques like deep breathing or meditation, lose yourself in a hobby that makes your heart sing, or simply carve out moments of quiet reflection. By consciously managing stress, you do more than just uplift your spirit; you shield your body from the undesired weight of chronic pressure. The Takeaway The first step on your weight loss journey is the hardest. It can be overwhelming trying to make all of these changes at once. Just keep in mind that the journey to a slimmer figure is a marathon and not a sprint. Start small, get used to the new change, and move on to the next one. Eventually, these small changes can snowball into an avalanche, and you’ll be losing weight so fast that you’ll need a new wardrobe.  By making these lifestyle changes, you're taking a holistic approach to weight management and wellness. The journey will require you to stay on the path during every bite you take, every sip you make, and every night that you sleep.  Remember that Dr. Kellyann is always here for you should you want any extra help or guidance. Even something as simple as our Daily Divine Gummies can help support your nutrition as you iron out the details of your new diet. Together, we can strive to help you achieve your healthcare goals once and for all.  Sources: Worldwide Obesity on the Rise | UCLA Health Role of Physical Activity for Weight Loss and Weight Maintenance | PMC “Calories In, Calories Out” and Macronutrient Intake: The Hope, Hype, and Science of Calories | American Journal of Physiology-Endocrinology and Metabolism What Are Calories? | Live Science TDEE Calculator: Calculate Total Daily Energy Expenditure | Forbes Health Diet Versus Exercise in Weight Loss and Maintenance: Focus on Tryptophan | PMC How Many Calories Do You Burn In A Day? | Cleveland Clinic Healthy Eating for a Healthy Weight | Healthy Weight, Nutrition, and Physical Activity | CDC Yes, Drinking More Water May Help You Lose Weight | Johns Hopkins A Unified Vision of the Building Blocks of Life | PMC Mindful Eating | The Nutrition Source | Harvard T.H. Chan School of Public Health How Sleep Works - Why Is Sleep Important? | NIH Stress, Cortisol and Abdominal Fat | American Institute of Stress

The journey toward optimal health can sometimes feel like navigating a maze. We're often bombarded with information about the best exercise regimes or the latest sleep hacks. However, the essence of our well-being often lies in the ancient adage: "You are what you eat." Nutrition is the bedrock of our overall health, influencing everything from mental sharpness to our ability to fend off illness. While most foods provide nourishment, some are veritable superstars on the quest for a healthy immune system.  These champions work behind the scenes, ensuring that our body's defenses remain steadfast against the myriad of pathogens that we encounter daily.  If you're keen on weaving the magic of these foods, supplements, and dietary insights into your regime and fortifying your immune response, then read on. What Does the Immune System Do? The easiest way to understand the role and importance of the immune system is to envision it as a fortress. This fortress is always on alert, guarding against external threats and ensuring the safety of its inhabitants.  Our immune system, much like this vigilant fortress, operates around the clock. It's a marvel of nature, comprising an intricate array of cells, tissues, and organs that have one primary mission: to defend us. Whether it's harmful bacteria seeking to cause an infection, a virus attempting to take hold, or any other foreign invader, our immune system sends out antibodies to jump into action. Antibodies It can discern between our body's cells and outsider invaders, marking the latter for destruction.  The beauty of this system is its ability to remember past invaders, enabling it to fight infections even more efficiently should these pathogens attack again. However, for all its prowess, the immune system's efficiency can be influenced by various factors.  One of the most potent of these factors is nutrition. Just as a fortress requires sturdy walls and well-trained soldiers, our immune system thrives on a balanced diet featuring specific nutrients to function at its best. 12 Foods That Can Support the Immune System Now that we've gained a deeper appreciation for our body's defense mechanisms, let's turn our attention to the dietary options that can support its performance. These foods, often common in our kitchens, come packed with unique properties that can offer both immediate and long-term benefits.  While it's tempting to look for quick fixes, especially during flu season, building a robust immune system is a consistent endeavor. By incorporating certain foods into our daily meals, we can not only bolster our defenses but also treat our palates to diverse and delectable flavors.  Let's dive into this enticing world of nutrition and discover the top 12 foods that are allies in our ongoing quest for a strong immune response: Berries Bright, juicy, and bursting with flavor, blueberries, strawberries, blackberries, and raspberries are nature's sweet treats. They’re not only a delightful addition to desserts and breakfast bowls but also carry significant health merits. Packed with antioxidants like vitamin C and polyphenols, berries can help counteract oxidative stress, a primary culprit behind cellular degradation.  Oxidative stress accelerates aging and can suppress our immune function. However, the regular consumption of berries provides our cells with a shield, enhancing their resilience and vitality. This fortification results in a more proactive and potent immune system, ready to ward off infections and illnesses.  Cruciferous Vegetables The cruciferous vegetable family includes: Broccoli Cauliflower Brussels sprouts Kale Cabbage Their dense nutrient content is unparalleled, making them an essential component of a health-conscious diet.  For example, glucosinolates, unique to these veggies, metamorphose into powerful compounds post-ingestion. These compounds can bolster our immune system, supporting its efficiency and responsiveness.  Moreover, the regular consumption of cruciferous vegetables can help safeguard against chronic illnesses, thanks to their rich content of fiber, folate, vitamin, mineral, and fiber content. So, the next time you're planning a meal, remember to add a generous helping of these veggies. They not only bring flavor and texture but can also fortify your body's natural defenses. Garlic The unmistakable aroma of garlic is a prelude to its potent health benefits. Beyond its culinary applications, garlic has been revered for centuries for its therapeutic properties.  Each clove is packed with allicin, a compound that amplifies our immune response. With its variety of beneficial immune-supporting properties, garlic can act as a shield, supporting our bodies’ defenses. Garlic's prowess even extends to cardiovascular health. Regular garlic consumption can support healthy cholesterol levels and help blood pressure remain stable. Whether minced, roasted, or consumed raw, garlic is a culinary delight with profound health advantages. Turmeric The warm, earthy essence of turmeric has graced countless dishes, from rich curries to invigorating teas. But its value goes beyond culinary delights.  Curcumin, found in turmeric, is utterly dynamic when it comes to combating tension. Chronic tension can be a silent underminer of health, weakening the immune system over time. Turmeric, with its curcumin content, disrupts this cycle, restoring the immune system's balance.  Furthermore, its potent antioxidant properties protect cells from damage by free radicals. Introducing turmeric into your daily diet, whether in meals or as a warm latte, can rejuvenate your body, ensuring it remains in prime condition. Green tea Beyond its delicate flavor profile, green tea is an elixir of wellness. For centuries, cultures have revered it for its healing properties as the tea leaves are a repository of polyphenols and flavonoids, compounds that supercharge the immune system.  Among these, epigallocatechin gallate (EGCG) stands out for its unparalleled antioxidant capabilities. Therefore, regular green tea consumption can neutralize harmful free radicals, support cellular repair, and keep the immune system primed for any challenges.  Additionally, its calming effects can aid in relaxation and ease feelings of stress, further bolstering immunity. Steeping a cup of green tea is akin to infusing your body with nature's best defenders. Sunflower Seeds These crunchy, nutty seeds are more than just a tasty snack. Every handful offers a medley of nutrients crucial for a strong immune system.  Vitamin E, found abundantly in sunflower seeds, is a potent antioxidant that protects cells from oxidative damage. Zinc, another essential component, is crucial for the development and function of immune cells. Selenium, meanwhile, aids in warding off viral infections, and magnesium improves the white cell’s ability to combat germs.  These seeds, though small, deliver a comprehensive nutrient package, supporting various facets of our immunity. By sprinkling them over salads, yogurts, or even enjoying them as is, you're fortifying your body's defenses, ensuring it remains unyielding in the face of pathogens. Red Bell Peppers Often nestled alongside other vegetables in salads or stir-fries, red bell peppers are not just another pretty component on the plate. Their vibrant hue is a hint of their rich nutritional profile.  When we talk about vitamin C content, most people immediately think of citrus fruits like oranges and grapefruits. However, red bell peppers actually have more than three times the vitamin C than oranges. This crucial vitamin can support white blood cell production, which is essential in combating infections.  Additionally, their beta-carotene content, which our bodies convert into vitamin A, supports eye and skin health.  Dark Chocolate  It's not often that indulgence and health go hand in hand, but with dark chocolate, this delightful union becomes a reality. Enveloped in its velvety richness are flavonoids, powerful antioxidants renowned for their capacity to combat oxidative stress and tension. These elements can be detrimental to the immune system if unchecked.  Moreover, the mood-lifting properties of dark chocolate can indirectly benefit immunity by easing feelings of stress. It's worth noting that moderation is key; while dark chocolate is beneficial, it's also calorie-dense. So, savoring it in reasonable amounts offers a blend of sensory pleasure and immune support. Fermented Foods In the realm of nutrition, fermented foods are ancient superstars. They’ve been a part of human diets for millennia. But there’s science behind this culinary tradition.  The fermentation process populates these foods with active cultures or probiotics, which are friendly bacteria that enhance the gut microbiome. Given that a substantial portion of our immune cells resides in the gut, maintaining its health can indirectly support immunity.  Whether it's the tang of kimchi, the slight sourness of kefir, or the creamy texture of yogurt, including fermented foods in your diet is an age-old, tried, and tested formula for wellness. Bone Broth Bone broth, much like the comforting chicken soup, is often associated with home remedies for common colds or the flu. But its benefits are deeper than mere comfort.  Brewed from bones over extended periods, this broth is a gold mine of collagen, gelatin, and amino acids. These compounds can help support the gut lining and bolster joint health. Given the critical role the gut plays in immunity, bone broth can be seen as a foundational tonic for overall health.  Our very own Homestyle Bone Broth is ripe with all the nutrients that you need to give your immune system the support it deserves. Check out some of our favorite bone broth recipes here for ideas on how to easily incorporate it into your daily routine. Sweet Potatoes  Their earthy sweetness makes them a favorite in many dishes, from fries to pies. But there's more to sweet potatoes than meets the taste buds.  Their orange vibrancy is indicative of beta-carotene, which our bodies convert into vitamin A, an essential nutrient for vision, skin health, and immunity. Furthermore, the fiber content in foods like sweet potatoes aids digestion and promotes gut health, another crucial aspect of immunity.  By making these tubers a regular part of your meals, you're treating yourself to a medley of flavors and a plethora of health benefits. Oily fish Oily fish, with their rich textures and distinct flavors, are the oceans' answer to immune support. Laden with omega-3 fatty acids and vitamin B6, these fish provide a dual benefit — supporting brain health and reducing inflammation. Given that an overactive immune response can be detrimental to immunity, the tension-soothing properties of oily fish make them a dietary essential.  Moreover, these fish are also sources of vitamin D, a nutrient vital for bone health and immune function. By relishing dishes made from salmon, mackerel, or sardines, you're not only enjoying a culinary delight but also equipping your body with healthy fats essential for robust immunity. The Takeaway In a world where we’re constantly seeking the latest health trends, it's comforting to know that some of the best immune boosters are readily available in our kitchens. Whether it's the rich antioxidants of berries, the tension-soothing prowess of turmeric, or the gut-supporting properties of bone broth, these foods can not only satiate our palates but also shield our bodies. Taking care of our immune system is a holistic endeavor, requiring a balanced diet, enough sleep, and paying close attention to your immune health. While these foods fortify us from within, remember the importance of a balanced lifestyle encompassing stress management, regular exercise, and adequate sleep. For those keen on leveling up their immune support, Dr. Kellyann can help. From the aforementioned bone broth to our Daily Divine Gummies, they're designed to provide an extra layer of protection and ensure you're always at your vibrant best. Sources: How Does the Immune System Work? | NCBI Bookshelf Antibodies: Definition, Types & Function | Cleveland Clinic Nutrition and Immunity | The Nutrition Source | Harvard T.H. Chan School of Public Health Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases | PMC Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence | PMC 6 Garlic Benefits To Boost Your Health | Cleveland Clinic Curcumin: A Review of Its’ Effects on Human Health | PMC Immunomodulatory Effects of Green Tea Polyphenols | PMC 12 Foods with More Vitamin C than Oranges | Chicago Health The Effects of Cocoa on the Immune System | PMC Probiotics: What is it, Benefits, Side Effects, Food & Types | Cleveland Clinic Sweet Potatoes | The Nutrition Source | Harvard T.H. Chan School of Public Health Effects of Omega-3 Fatty Acids on Immune Cells | PMC

Isn't it astonishing how something as common as bloating can play such a disruptive role in our daily routines? It doesn’t take long for your day to go sideways once that dreaded feeling of bloating-induced abdominal pain kicks in. Needless to say, it’s a sensation that we’d all rather live without. The good news about bloating being such a common occurrence is that there has been plenty of trial and error for remedies over the years. As such, we now have a pretty solid idea of what causes a bloated stomach and a few options for how to deal with it.  Experts, like our very own Dr. Kellyann, have long studied the way that the digestive system works. In this guide, we’ll go over the most common causes of bloating and how to use natural remedies to relieve your discomfort. What Causes Bloating and Digestive Discomfort? The digestive system is one of the most fascinating aspects of the human body. The journey of digestion begins when food enters our mouths and concludes when it exits the small intestine. During this time, the nutrients that make up the food we’ve eaten will be broken down so that our bodies can use them where they’re needed the most.  Unfortunately, there can sometimes be issues that negatively affect this journey and result in various digestive discomforts, such as bloating. Common Causes of Bloating Overeating: One of the most prevalent reasons for bloating. Consuming large meals can strain the digestive system, leading to discomfort and a feeling of fullness. Gas-producing foods: Certain foods are known to produce more gas in the digestive system. These include lentils and beans, dairy products, and certain vegetables that cause excess gas. Artificial sweeteners: Products like sorbitol and aspartame can cause bloating in some people, especially when consumed in large quantities. Swallowed air: Habits such as chewing gum, drinking through straws, or rapid eating can introduce excess air into our digestive system, leading to side effects, including burping and belching. Food intolerances: Apart from lactose, intolerances to other components, such as gluten, can also lead to bloating. Constipation: When bowel movements are infrequent, it can lead to a buildup in the intestines, resulting in bloating and discomfort. Medical Conditions That Can Result in Bloating Lactose intolerance: This is when the body lacks the enzyme to digest lactose, a sugar found in milk. Consuming dairy products can lead to bloating, diarrhea, and flatulence. Celiac disease: This is an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine, causing bloating, diarrhea, and even unexplained weight loss. Gastroparesis: A condition where the stomach can't empty itself of food in a normal way, often resulting in bloating and belching. Gastrointestinal infections: Certain bacterial infections can cause excess gas and bloating. Other conditions: Some more rare medical conditions, like bowel obstructions, can also result in bloating. How Can Home Remedies Help Alleviate Bloating? Seeing as how there are so many potential causes of bloating, it should come as no surprise that roughly one in seven Americans experience bloating on a weekly basis. Such a common issue means there are tens of millions of Americans looking for relief. In turn, that means a lot of scientific experimentation of various home remedies.  Humans have been passing down time-tested home remedies for various ailments since before the written language was invented. Each generation is taught the secret to fix a common issue and expands on the recipe as needed. For bloating, there are a ton of natural remedies that have been passed down. The most effective remedies are the ones that focus on treating the root cause of the bloating. The problem is that it can sometimes be difficult to figure out without medical intervention. For that reason, it might take a few weeks of trial and error to determine which natural remedies will target the specific cause of your bloating. 10 Home Remedies for Bloating Our ancestors suffered from a lot of the same ailments that we do now and had to figure out ways to treat them. Of course, they didn't have access to pharmacies with clearly labeled products spelling out how to relieve bloating.  Instead, they had to turn to nature as their one-stop shop for medicine. The good news is their efforts taught us a lot about the potential nutritive power of common foods and plants. The following remedies are rooted in time-honored traditions and modern-day science and just might be what you need to get rid of your bloating and digestive discomfort. 1. Bone Broth Bone broth is the first mention on this list for a variety of reasons. When this easily digestible and nutrient-rich elixir is introduced to the digestive tract, it can result in a significant soothing effect for your stomach. The creation of a high-quality bone broth is steeped in tradition and has been used for centuries. The key is to slow-cook the bones in hot water, often using various herbs and vegetables, to extract the maximum goodness from them. As the broth brews, it becomes ripe with a variety of amino acids, including glycine and proline, which play critical roles in supporting gut health.  Our Bone Broth is not only rich in these essential nutrients but also comes with a flavor that’s both comforting and nourishing. For those wanting a holistic, natural approach to supporting gut health and managing bloating, then sipping on this “liquid gold” can be an excellent first step.  2. Probiotics In many ways, the gut is akin to a bustling metropolis, as trillions of bacteria call it home. Among them are probiotics, which are commonly referred to as “good bacteria.” These living organisms work very hard to ensure peace and harmony within the digestive tract. Their efforts not only impact your digestive well-being but also play a crucial role in your immune system, mood, and more.  Introducing more probiotics into the gut microbiome can go a long way toward helping alleviate bloating and other digestive discomforts. You can get plenty of probiotics by eating more yogurt, kefir, sauerkraut, kimchi, or kombucha.  On the other hand, there are a variety of probiotic supplements infused with specific strains that target specific digestive concerns. Whichever way you go, it’s hard to go wrong with probiotics.  3. Fennel Seeds  Fennel seeds have a rich history in both the culinary and medicinal worlds. Their sweet, licorice-like taste complements dishes, while their therapeutic profile can address digestive woes. Fennel is rich in essential oils, such as anethole, which possess certain properties that can ease muscle contractions in the stomach.  On top of that, fennel also has diuretic properties that can help eliminate water retention, which often makes bloating much worse. Adding some more fennel seeds to your post-meal routine can be a ritual that provides you with flavor and digestive comfort.  4. Ginger  More than just a burst of flavor, ginger is widely embraced across many cultures for its medicinal value. The primary bioactive compound in ginger is gingerol, which is well-regarded as a strong antioxidant. Ginger tea has long been used to quell nausea and soothe upset stomachs. Featuring the occasional cup can help provide you with all the benefits of this powerful herb.  5. Apple Cider Vinegar Apple cider vinegar is probably the most tangy option on this list and has the health benefits to justify the taste. The primary benefit is due to the compound's acetic acid content, which can help balance the acid in your stomach. The balancing act can encourage efficient digestion, which may cause bloating.  That’s not the only reason why apple cider vinegar deserves a spot in your pantry. It also features prebiotics, the primary food source for the aforementioned probiotics in your stomach. Keeping them fed and strong can further support your digestive system. 6. Chamomile Tea Chamomile tea is instantly recognizable as an option for soothing an upset stomach. The tea is derived from the delicate petals of the chamomile flower and has long been cherished for digestive relief. The potent antioxidants found in these petals can be effective in soothing a variety of digestive ailments and gastrointestinal disturbances.  Chamomile goes beyond just alleviating indigestion — it can also have a calming effect on your nerves and promote a deeper sense of relaxation. It’s certainly a valuable remedy to turn to when feeling stressed. 7. Lemon Water The simple combination of warm water infused with the zest of lemon is sometimes all it takes to get your digestive system back on track. The natural acidity of lemons can help to balance the stomach’s pH and promote a more effective digestive effort throughout the day. Our Lemon Sips take these benefits to an entirely new level by adding SOD B to the mix. This antioxidant-rich extract is derived from cantaloupes and can provide additional benefits for your skin. Just one glass a day is all it takes to support your body from the inside out.  8. Peppermint  Peppermint is nature’s refreshment, as its unique aroma and taste are akin to a cool breeze on a warm day. The soothing qualities of peppermint tea and peppermint oil can often provide immediate relief for irritated GI tracts, making them a highly sought-after remedy for cramps, muscle spasms, and other digestive issues. Naturally, these effects can be highly beneficial for bloating as well.  9. Digestive Enzymes Digestive enzymes are the new recruits that enter the microbiome through our food. Much like freshly graduated students ready to tackle the workforce, these digestive enzymes are ready to get to work supporting your digestive system. The primary function of these enzymes is to help digest food more efficiently.  By achieving this goal, they can help reduce the chance of undigested food particles fermenting in the gut. When undigested foods start to ferment, it doesn’t take long for excess gas and bloating to follow along with more unpleasant symptoms. Giving your gut more digestive enzymes can help decrease the frequency of undigested foods building up. 10. Dietary Changes Each person’s relationship with food is unique. While food can nourish and energize our bodies, certain foods might not agree with our system. If you often experience bloating, then it may be a good idea to try to identify foods that might be the culprit.  For example, you may have one of the intolerances or medical conditions discussed earlier and not know it. The bloating could be your body’s way of informing you that something is wrong. If you’ve noticed that you only experience bloating after eating certain foods, then it could be wise to visit your doctor for intolerance testing.  How To Create a Personalized Approach to Managing Bloating As you can see, there is an entire arsenal of options for home remedies that can help manage bloating. However, prevention is generally the best treatment of them all. While you can’t always prevent bloating, here are a few ways that you can side-step the unpleasant experience. Identifying Individual Triggers As we touched on earlier, making dietary changes may be the most effective way to be rid of bloating. One way to figure out which foods are causing the problem is to keep a food diary.  You’ll need to keep strict records of what you eat and how you feel afterward. If feelings of discomfort keep appearing after eating specific foods, then eliminating them from your diet can help reduce the odds of future bloating.  Low FODMAP Diet The low FODMAP diet has picked up steam in the wellness community in recent years. FODMAPS are a collection of short-chain carbohydrates found in many foods which are poorly absorbed in the small intestine by some people.  Some of the most common examples are many of the foods mentioned earlier, including dairy products, beans, lentils, wheat, and some fruits and vegetables. By eating less of these foods, you may be able to minimize abdominal bloating and some other digestive issues. Seek Professional Guidance There’s no shame in calling in the experts with a little guidance. If you’ve tried the remedies listed above and made dietary changes and still often experience bloating, then it might be best to seek professional advice.  Bloating could merely be the side effect of a larger issue, and using home or over-the-counter remedies might not be the best solution. Consulting a nutritionist or healthcare professional can provide you with more information that you need to create a well-rounded approach to alleviating bloating.  The Takeaway Don’t let bloating be the rain on your parade for another day. Instead, take some proactive steps and try some of the home remedies listed above. If those aren’t enough to alleviate your bloating, then you might need to take further actions by making drastic changes to your diet or consulting with professionals. It can be difficult to navigate the intricacies of digestive health, but always keep in mind that Dr. Kellyann is here for you. Whether it’s the nourishing touch of bone broth or the revitalizing zest of Lemon Sips, our range of products is specifically created to support your digestive wellness.  Sources: Your Digestive System & How it Works | NIDDK Bloating Common Issue Among Americans: Women Were More Than Twice As Likely as Men To Report Feeling Bloated | ScienceDaily Bloating: Causes and Prevention Tips | Johns Hopkins Medicine Probiotics: What You Need To Know | NCCIH Ginger Benefits | Johns Hopkins Medicine Chamomile: A Herbal Medicine of the Past with Bright Future | PMC By the Way, Doctor: What Can You Tell Me About Peppermint Oil? | Harvard Health Digestive Enzymes and Digestive Enzyme Supplements | Johns Hopkins Medicine Low Fodmap Diet: What it Is, Uses & How to Follow | Cleveland Clinic

The paleo diet has been making waves in the health and wellness world, attracting folks with its back-to-basics approach to eating. It's all about embracing whole, unprocessed foods that our ancestors would have chowed down on and reaping the benefits of such a diet. But here's the burning question: Can you satisfy your rice cravings while following the paleo path? In this article, we're diving deep into the principles of the paleo diet, taking a closer look at the nutritional value of rice, and figuring out if rice can join the ancestral party on your plate. What Is the Paleo Diet? The paleo diet, also known as the caveman or stone age diet, is all about channeling our inner hunter-gatherers. It's inspired by the way our ancestors noshed thousands of years ago.  The idea is simple yet powerful: Eat the foods that our bodies are genetically programmed to handle like champs. That means saying goodbye to grains, legumes, dairy, refined sugars, and processed oils while embracing the whole foods provided by nature.  What Makes a Diet Paleo-Friendly? A paleo-friendly diet revolves around wholesome goodness. Think lean meats, fish, vibrant fruits, veggies, nuts, and seeds. These are the types of foods that would have been on our ancestors' shopping lists — nature's treasures that pack a nutritional punch.  By steering clear of post-agricultural revolution foods, the paleo diet aims to keep us in touch with our roots (and our waistlines). What Are the Key Characteristics of the Paleo Diet? The paleo diet keeps things refreshingly simple, just like life was back in the day. Let's break it down into the key characteristics that make this eating style a true caveman's delight. Emphasis on whole foods: Fill your plate with fresh, unprocessed goodies that are bursting with vitamins, minerals, and antioxidants. Say no to those sneaky processed and packaged impostors. High protein intake: Load up on high-quality animal proteins, like lean cuts of beef, poultry, wild-caught fish, and eggs. Protein power to fuel your inner caveman! Abundance of fruits and vegetables: Fruits and veggies take center stage, bringing a rainbow of fiber, vitamins, and minerals to your plate. These are Mother Nature's gifts to keep you feeling amazing. Healthy fat sources: Healthy fats are welcome guests in the paleo party. Avocados, nuts, seeds, and coconut oil provide that satisfying dose of good fats, but remember — moderation is key. Elimination of grains, legumes, and dairy: Grains, legumes, and dairy products are excluded from the paleo diet due to their potential to cause inflammation and digestive issues in some individuals. Why Are Certain Foods Excluded From the Paleo Diet? The paleo diet isn't afraid to kick certain foods to the curb, and there are solid reasons behind the exclusions. Grains and legumes may contain antinutrients, such as lectins and phytates, that can mess with nutrient absorption and cause tummy troubles. No thanks! Dairy is a hot topic in the paleo world. It's debated due to its lactose and casein content, which can spell trouble for those with lactose intolerance or dairy sensitivities. So, it's up to you and your tummy to decide if dairy is a pal in your paleo adventure. Refined sugars and processed oils? They're a big "no, thank you" in the paleo dictionary. They're known digestive instigators and have a cozy relationship with chronic diseases. You can probably agree that it’s best to steer clear, right? What Should You Know About Rice? This grainy superstar holds a special place in the hearts (and bellies) of many cultures worldwide. With its versatility and wide range of types, rice knows how to steal the show on any plate. Get ready to dig into the rice dish of knowledge! Rice is a superstar in the world of carbohydrates. As a cereal grain, it packs quite a punch when it comes to energizing our bodies. Plus, it's not just empty calories. Rice brings some essential nutrients to the party, although the exact lineup depends on the type of rice you're chowing down on. What Are the Nutritional Values of Rice? Now, let's talk about nutrients. Rice is mostly made up of carbohydrates, giving it that calorie-dense reputation. But don't worry — it's not all about the carbs. The exact nutrient content varies depending on factors like the type of rice, cooking methods, and portion sizes. Brown rice takes the crown for being the more nutritious sibling. It keeps its bran and germ layers intact, which are chock-full of fiber, vitamins, minerals, and antioxidants. White rice, on the other hand, goes through a refining process that removes those layers, resulting in less fiber and fewer nutrients. The fiber in brown rice can do wonders for your digestion, help you feel satisfied, and support a healthy blood sugar. And let's not forget about the fabulous minerals like magnesium and selenium, as well as those B vitamins that brown rice brings to the table. But here's the deal: Rice's nutrient profile isn't as flashy as some other paleo all-stars like fruits, veggies, and lean proteins. So if you decide to skip rice on your paleo adventure, don't fret. You won't be missing any essential nutrients. What Are the Different Types of Rice? Rice comes in all shapes and sizes, but that doesn't mean it’s all the same. Let's take a tasty tour of some popular rice varieties and discover what sets them apart: White rice takes the spotlight as the most famous rice worldwide. It's like the blank canvas of rice, with a mild flavor and fluffy texture when cooked. The outer bran and germ layers may be missing, but it's still a reliable sidekick in the kitchen. Brown rice steps up with its nuttier taste, chewier texture, and higher nutrient content. As mentioned earlier, it also holds onto its bran and germ layers, giving it some extra fiber. It's a go-to choice for those seeking a whole-grain option. Basmati rice and jasmine rice bring aromatic fireworks to the rice party. Basmati rice rocks long, slender grains and a fragrant aura that adds an extra dose of deliciousness to your meals. Jasmine rice, with its delicate floral aroma, turns any dish into a culinary masterpiece.  Wild rice is a grainy rebel that isn't actually rice at all — it's a seed! Coming from aquatic grasses, wild rice boasts a distinct flavor, chewy texture, and dark, slender appearance. Is Rice Compatible With the Paleo Diet? Ah, the great rice debate! When it comes to the paleo diet, the question of whether rice can join the party sparks some lively discussions. Technically speaking, rice falls outside the paleo boundaries because it's considered a grain. Remember that the paleo diet aims to embrace the eating habits of our ancestors, which means grains and legumes get the boot. Why? It's all about those pesky antinutrients found in grains that can cause tummy troubles for some folks. In fact, some people find that ditching grains, including rice, actually improves their digestion and overall well-being. However, it's important to remember that the effects of grains can vary from person to person, so rice might not be such a villain for everyone. Ultimately, the decision to include or exclude rice from your paleo journey is a personal one. It depends on your health goals, taste buds, and how your body reacts. If you decide to welcome rice into your paleo posse, remember to enjoy it in moderation and focus on nutrient-rich foods that align with the paleo principles. Is There Any Way You Can Include Rice in the Paleo Diet? Now, let's dive into the rice-in-paleo territory. While rice isn't typically part of the paleo tradition, some rebels choose to invite it to the party. If you're one of those adventurous souls, here are a few tips to keep in mind: Moderation is key: If you give rice the green light, treat it like the cool cousin who drops by occasionally, not the regular guest who overstays their welcome. The paleo diet shines the spotlight on nutrient-packed whole foods, so make sure rice doesn't steal the show. Explore other carb alternatives: Expand your horizons and savor the wonders of sweet potatoes, yams, plantains, and squash. These carb sources offer a wider range of nutrients and fiber, fitting more snugly within the paleo family. Listen to your body: Everybody is different, and yours might have its own rice-related tale to tell. Pay attention to how rice makes you feel. If it causes digestive distress or other unwanted effects, consider waving goodbye and exploring other options. What Can Be Used as a Paleo-Friendly Substitute for Rice? Ready to spice up your paleo plate without rice? No worries! There's a whole world of grain-free options waiting to tantalize your taste buds: Cauliflower rice: Get your food processor ready for a culinary adventure! By pulsing cauliflower florets, you can transform them into rice-like granules. Cauliflower rice offers a lower-carb alternative with an extra dose of fiber and nutrients. Veggie delights: Don't limit yourself to rice when you can embrace the veggie wonderland. Zucchini noodles (zoodles), spiralized sweet potatoes, and shredded cabbage are all fantastic substitutes that bring flavor and nutrition to your meals. The Bottom Line Rice might not be a regular in the paleo diet, but some people choose to include it anyway. If you're one of those adventurous souls, go ahead and enjoy rice in moderation. Just remember, the paleo diet is all about embracing nutrient-dense foods that our ancestors would give a thumbs-up to — think lean meats, fish, fruits, veggies, nuts, and seeds. At the end of the day, what you put on your plate is your call. It's your health goals, taste buds, and belly that have the final say. If you're unsure about the best path to take, why not seek guidance from a healthcare pro or a registered dietitian? They can help you navigate the paleo waters and ensure your choices align with your well-being and nutritional needs. Remember, stay true to your health goals, have fun in the kitchen, and keep exploring the wonderful world of paleo possibilities with these fun recipes from Dr. Kellyann. Bon appétit! Sources: The Paleolithic Diet | PMC Are Anti-Nutrients Harmful? | The Nutrition Source | Harvard T.H. Chan School of Public Health Lactose Intolerance | NCBI Bookshelf Rice: Importance for Global Nutrition | NCBI Bookshelf Brown Rice, a Diet Rich in Health Promoting Properties | NCBI Bookshelf Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients | PMC A Systematic Review of the Influence of Rice Characteristics and Processing Methods on Postprandial Glycaemic and Insulinaemic Responses | NCBI Bookshelf

Have you ever indulged in a delicious sandwich or a warm slice of bread, only to be met with an uncomfortable bloating sensation shortly after? If you're nodding your head, you're not alone.  The relationship between bread and bloating has been a topic of discussion among many individuals seeking relief from digestive discomfort. In this article, we'll explore the factors that contribute to bloating, how bread interacts with the digestive tract, and practical tips to help alleviate bloating. Let's dive in! What Makes Up Bread, and How Can It Impact Digestion? When it comes to bread, understanding its composition can be key to understanding how it may impact digestion. Let's dive into the details: Key Ingredients Bread typically consists of a delightful blend of carbohydrates, gluten, and sometimes sweeteners.  Carbohydrates are the energy powerhouse of bread, but it's important to note that different types of carbohydrates can affect individuals in different ways. For some, certain carbohydrates may be more likely to cause digestive issues, such as bloating or discomfort. Gluten, a protein found in wheat, is responsible for the texture and structure of bread. While most individuals can happily enjoy gluten without any issues, there are those who have gluten intolerance or celiac disease.  For these individuals, gluten can trigger digestive symptoms and cause discomfort. It's always a good idea to be mindful of your own gluten sensitivity and opt for gluten-free alternatives if needed. The Fermentation Process Prepare to be amazed by the magic of bread fermentation! During this transformative process, yeast gets to work breaking down carbohydrates in the dough. This breakdown releases carbon dioxide, which creates those beautiful air pockets that give bread its fluffy and airy texture. Unfortunately, the fermentation process can have an impact on how bread interacts with our digestive system. For some individuals, fermented bread, like sourdough, may be easier to digest compared to other types. The Type of Bread As you’re surely aware, not all bread is created equal. Some types of bread offer unique properties that can influence their impact on digestion.  Take sourdough bread, for example. Its natural fermentation process helps break down some of the carbohydrates and proteins, potentially making it more tolerable for individuals with digestive sensitivities.  On the other hand, gluten-free bread is formulated without gluten, making it a suitable choice for those with gluten intolerance or celiac disease. It's always great to have options that cater to our specific dietary needs. Can Eating Bread Cause Bloating and Discomfort? Now that we understand the building blocks of bread, let's embark on a journey to explore how it can contribute to bloating and discomfort.  How Does Bread Interact With the Digestive Tract? Ah, the wondrous world of digestion! It begins in the small intestine, where enzymes work their magic, breaking down carbohydrates into smaller molecules for absorption and energy production. But wait, what happens when things go awry? Sometimes, undigested carbohydrates take an unexpected detour and reach the large intestine, where our gut bacteria eagerly await. It's like a buffet for them!  This fermentation feast can lead to the production of gas, and as we know, excess gas can bring along some unwelcome bloating, discomfort, stomach pain, and, yes, even flatulence.  What Role Does Gut Bacteria Play in Digesting Bread? Our gut bacteria aren’t just hanging around; they're hard at work during the digestive process. These tiny helpers assist in breaking down carbohydrates and fiber, but here's the catch— they also produce gas as a byproduct.  When certain types of carbohydrates, such as fructans found in bread, get fermented by our gut bacteria, it can tip the delicate balance and lead to bloating. It's like a party that can get out of hand if not managed properly. Are Certain People More Likely To Experience Bloating From Bread? Now, let's address the elephant in the room. Bloating doesn't discriminate, but some individuals might be more prone to it due to specific conditions or food intolerances. For instance, those with celiac disease, gluten sensitivity, or wheat allergy may experience abdominal bloating and digestive problems when consuming bread containing gluten. In these cases, steering clear of gluten-containing bread is often recommended to maintain optimal digestive health.  Luckily, there are plenty of gluten-free bread options available that can satisfy your cravings and keep bloating at bay. What Other Foods Can Cause Bloating? While bread often takes the spotlight as a bloatingculprit, it's essential to recognize that other foods and factors can contribute to digestive discomfort, too. Let's shine the light on a few more suspects, shall we? Can Certain Foods Contribute to Bloating? Certain vegetables like Brussels sprouts, lentils, and leeks may pack a nutritional punch, but they also contain complex carbohydrates and fiber that can be a challenge for some digestive systems to handle. The result? Increased gas production and bloating.  However, it's important to remember that everyone's digestive system is unique, so while these vegetables may cause bloating in some, others may tolerate them just fine. Experimentation with different cooking methods or portion sizes can help uncover what works best for you. What Role Do Sweeteners Play in Bloating? Now, let's talk about those sweeteners we adore. Sorbitol and fructose, often found in processed foods and beverages, can be sneaky little culprits when it comes to bloating.  These two have a knack for negatively impacting our gut health by acting as laxatives and disturbing the balance of bacteria in our digestive system. As we know, this disruption can lead to gas and bloating. To keep bloating at bay, it's wise to be mindful of the types and amounts of sweeteners we consume. Opting for natural sweeteners like stevia or choosing foods with lower amounts of added sugars can be a healthier alternative for our tummies. Are There Other Causes of Bloating Besides Food? While food can be a common trigger, there are other factors at play that can contribute to bloating. For example, constipation, hormonal changes, and gastrointestinal conditions have all been known to contribute to digestive discomfort.  First up, we have constipation. When our bowel movements become less frequent or difficult, it can lead to bloating and discomfort. You can stay regular by ensuring an adequate intake of fiber, drinking plenty of water, and moving your body with regular exercise. Trust us — your digestive system will thank you! Next on the list are hormonal changes. Ladies, you know what we’re talking about — those pesky hormonal fluctuations during our menstrual cycles can cause bloating, as well. Staying hydrated, maintaining a balanced diet, and practicing self-care during this time can help ease bloating and other pesky symptoms. Let's not forget about gastrointestinal conditions. Conditions like irritable bowel syndrome (IBS) or lactose intolerance can cause a lot of problems for our digestive system, leading to bloating, abdominal discomfort, and changes in bowel habits. If you suspect that you may have a gastrointestinal condition, it's best to consult a healthcare professional for a proper diagnosis and medical advice on managing your symptoms. How Can You Get Rid of Bloating?  If bloating has become a frequent visitor, don't despair! Here are some practical tips to help you find relief. What Dietary Changes Can Help Ease Bloating? When it comes to bloating, dietary changes can make a world of difference. Have you heard of the low FODMAP diet? FODMAPs are specific types of carbohydrates that can trigger bloating and other digestive symptoms in some individuals.  Incorporating gut-friendly foods into your diet can also be beneficial. Foods like quinoa, sweet potatoes, and blackberries are less likely to cause bloating and can support a healthier digestive system. So, go ahead and add them to your grocery list! How Can Supplements Support a Healthy Gut? Supplements to the rescue! Probiotics and digestive enzymes can be valuable allies in your quest for a healthier gut.  Probiotics can introduce beneficial bacteria to your digestive system, promoting a balanced gut flora and potentially reducing bloating. Digestive enzymes, on the other hand, assist in breaking down carbohydrates and aiding digestion.  Adding these supplements to your routine may provide some extra support for your digestive health. When Should You Consult a Professional About Your Digestive Issues? If bloating persists or significantly impacts your daily life, it's time to seek the guidance of a healthcare professional. A dietitian or nutritionist can provide personalized advice tailored to your specific needs. They can help you navigate your digestive journey effectively, identify any food intolerances, and create a plan that suits your lifestyle. The Takeaway Understanding the connection between bread and bloating is just the tip of the iceberg when it comes to maintaining optimal digestive health. While bread can contribute to bloating in some individuals, it's essential to listen to your body and make choices that support your unique needs.  Embrace mindful eating, explore gut-friendly options, and embark on a journey of self-discovery to find what works best for you. Say farewell to bloating and hello to a life of wellness. And hey, if you're ready to take your digestive health to the next level, let Dr. Kellyann give you a hand. With our wealth of recipes, products, and help tips for any diet, we’re here to support you as you promote your wellness from the inside out. Sources: Carbohydrates: Types & Health Benefits | Cleveland Clinic What Is Gluten and What Does It Do? | Johns Hopkins Medicine Effect of Breadmaking Process on In Vitro Gut Microbiota Parameters in Irritable Bowel Syndrome | PMC Sourdough Fermented Breads are More Digestible than Those Started with Baker’s Yeast Alone: An In Vivo Challenge Dissecting Distinct Gastrointestinal Responses | PMC How Bacteria Turn Fiber into Food | PMC Is Fructose Malabsorption a Cause of Irritable Bowel Syndrome? | PMC Gastrointestinal Diseases: Symptoms, Treatment & Causes | Cleveland Clinic

Let's talk about something we've all experienced at some point: bloating and weight gain. You know that uncomfortable feeling of a bloated belly combined with the frustration of unwanted weight creeping in?  Well, we're here to shed some light on whether there's a connection between the two. Get ready for some valuable insights that'll help you understand bloating and weight gain and how they relate to your overall wellness. What Is Bloating? Alright, let's start with bloating. It's that feeling of fullness, tightness, or distension in your belly. And guess what? It often comes with excessive gas, making it quite an uncomfortable experience. Bloating usually happens when your digestive system has a buildup of gas or when your abdomen decides to retain some fluid. Now, it’s important to understand that the exact causes of bloating can vary from person to person. We're talking about anything from certain carbs to underlying medical conditions.  Let's break some of the most common culprits down. Carbohydrates Brace yourself, because certain carbs like beans, lentils, and cruciferous veggies (think broccoli and cauliflower) are often common causes of bloating. These foods contain complex sugars that can be a bit tricky for your body to break down, leading to excessive gas production. Medical Conditions Here's the deal — bloating can also be a symptom of underlying medical conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and gastroesophageal reflux disease (GERD). These conditions mess with your digestive system's normal functioning and can give you bloating and other uncomfortable symptoms. Excess Gas Believe it or not, swallowing air while eating or drinking, can result in excessive gas production. This can also happen when your gut bacteria ferment undigested food. And yes, you've guessed it right — that extra gas buildup contributes to abdominal bloating and discomfort. Lactose Lactose is a sneaky sugar found in milk and dairy products. Some folks have difficulty digesting it, leading to stomach bloating, abdominal pain, and other not-so-fun digestive side effects. Lactose intolerance, we're looking at you! Now, here's an important note: while bloating can be distressing, it's usually temporary and harmless. But if you're dealing with persistent bloating, severe abdominal pain, or anything else that worries you, it's wise to reach out to a healthcare professional for a check-up. What Is the Connection Between Bloating and Weight Gain? Bloating and weight gain seem to go hand in hand, leaving many people wondering if there's a link. Well, here's the scoop: bloating itself doesn't directly make you gain belly fat, but it can contribute to temporary weight fluctuations and that heavy feeling you might experience. One way bloating can mess with your weight is through water and fluid retention. When your body holds onto water, it leads to temporary weight fluctuations and a bloated sensation in your belly. Water retention can happen due to various factors, including hormonal changes, food choices, and even gastrointestinal issues. Oh, and let's not forget about constipation! When you're dealing with infrequent bowel movements or difficulty passing stool (we've all been there), it can contribute to a bloated stomach and the feeling of being weighed down. When waste material chills in your colon for too long, it causes your abdomen to puff up, resulting in temporary weight gain from the retained stool. Now, here's the thing: while bloating itself doesn't directly cause obesity or substantial weight gain in terms of more body fat, there might be a connection between chronic bloating and obesity.  You see, people who frequently experience bloating might be more inclined to make poor dietary choices or overeat to find some relief. And guess what? Over time, these behaviors can cause you to gain weight and increase your risk of obesity. What Factors Contribute to Bloating and Weight Gain? Alright, now it's time to get to know the factors that contribute to bloating and weight gain. The more you understand these factors, the better equipped you'll be to make informed choices about your diet and lifestyle. Here are some key players. Water Weight As we mentioned earlier, water retention can mess with your weight and give you a bloated appearance. Your food choices can also influence water retention, so it’s important to keep an eye on your diet and avoid overly processed foods. Hormonal Changes Hormonal fluctuations, especially during the menstrual cycle, can contribute to water retention and bloating. Estrogen and progesterone play a role in fluid balance, which can lead to bloating and temporary weight gain, which is a common symptom of PMS.  Food Intolerances Some folks have food intolerances or sensitivities that can cause bloating and discomfort. Lactose and gluten intolerance are common culprits. When you consume these foods, they can trigger bloating and, in some cases, weight gain due to water retention going into overdrive. A High-Fiber Diet Fiber is fabulous for digestion and overall health, but it can also give you some temporary bloating, especially if you make a sudden transition to a high-fiber diet. Fiber absorbs water in your digestive tract, leading to a feeling of fullness and — yep — bloating. Processed Foods Ah, those processed goodies we sometimes can't resist. They often contain high levels of sodium, artificial additives, and preservatives that can mess with your body's water balance. Excess salt in these foods can also make your body retain water, resulting in temporary weight gain and bloating. Can Probiotics and Supplements Help? Alright, let's dive into some potential solutions for managing bloating and weight gain. Incorporating probiotics and other supplements into your routine might just give you some relief.  Let's break it down. Probiotics and Gut Health Probiotics are like the superheroes of bacteria, keeping your gut environment in tip-top shape. They help balance the microbial composition in your digestive tract, which can have a positive impact on digestion and nutrient absorption.  By promoting a diverse and thriving gut microbiome, probiotics may help ease bloating caused by imbalances in gut bacteria. Pretty cool, right? Weight Loss and Probiotics Now, let's clear something up. Probiotics alone won't magically make you lose weight, but they can contribute to overall weight management. A healthy gut microbiome supports efficient digestion and metabolism, which are crucial for maintaining a healthy weight.  And get this — certain strains of probioticshave been linked to a reduction in appetite and cravings, potentially supporting your weight loss efforts. Who knew those little bacteria had such potential? Supplements for Digestion Besides probiotics, there are other supplements that can aid digestion and relieve bloating. For example, digestive enzymes are pretty nifty at breaking down food effectively, reducing the chances of bloating caused by undigested carbs or fats.  And if you're dealing with constipation-related bloating, fiber supplements like psyllium husk or glucomannan can promote regular bowel movements and provide some relief. Practical Tips for Managing Bloating Alright, now it's time for some practical tips and lifestyle changes that can help you manage bloating and maintain a healthy weight.  These strategies are worth a shot: Get Regular Exercise and Physical Activity Time to get moving! Engaging in regular exercise and staying physically active can support healthy digestion, reduce bloating, and promote overall well-being. Try a mix of cardio, strength training, and core-focused activities to keep things interesting. Maintain a Healthy Weight Strive for a healthy weight by embracing a balanced diet and regular exercise routine. Focus on consuming a variety of nutrient-dense foods, including options rich in potassium and magnesium, like bananas, spinach, and nuts. Manage Carbohydrate Intake For some people, certain carbs, like those in cruciferous vegetables or legumes, can trigger bloating due to sensitivity. Pay attention to how your body reacts to different carbs and adjust your intake accordingly. It's all about finding what works best for you! Try Home Remedies If you're into natural remedies, here's a tip: Sip on some peppermint tea, or give peppermint oil capsules a try. Peppermint has traditionally been used for its ability to soothe the digestive system, which can help alleviate bloating and promote digestive comfort. A little minty freshness goes a long way! Understand Cravings and Addressing Them Cravings can sometimes lead us astray, causing us to overeat or make unhealthy food choices. And you know what that means – hello, bloating and weight gain! Pay attention to your cravings and explore healthier alternatives or strategies to address them. Look for satisfying and nutrient-dense options to keep those cravings in check. Use Laxatives With Caution Laxatives should be used sparingly and with the guidance of a healthcare provider. Depending too heavily on them can mess with your natural digestive rhythm and potentially worsen bloating. Not to mention, they can also lead to dehydration. Importance of Regular Bowel Movements Maintaining regular bowel movements is vital for preventing constipation and reducing bloating. Stay hydrated, chow down on fiber-rich foods, and prioritize a healthy lifestyle to keep your digestive system happy and regular. The Bottom Line Alright, folks, we've covered a lot about bloating and weight gain in this article. We've explored the causes, discussed strategies for relief, and emphasized the importance of maintaining a healthy gut.  But remember, each person is unique, and what works for one may not work for another. For personalized advice tailored to your specific needs, it's always a good idea to consult a nutritionist or healthcare provider. They can assess your situation, consider any underlying medical conditions, and provide guidance that suits your individual circumstances. And hey, if you're on the lookout for a natural solution to help with bloating, why not consider giving Dr. Kellyann's bone broth products a go? Bone broth is known for its soothing effects on the digestive system and can provide nourishment while also supporting gut health. So remember: you're the boss of your health journey! With the right knowledge and support, you can find relief from bloating and embrace a life of optimal well-being. Take proactive steps, prioritize your digestive health, and empower yourself to live a bloating-free life. You've got this! Sources: Bloating: Causes and Prevention Tips | Johns Hopkins Medicine Intestinal Gas from Complex Carbohydrates or Lactose Intolerance | Gastrointestinal Society Undigested Food and Gut Microbiota May Cooperate in the Pathogenesis of Neuroinflammatory Diseases: A Matter of Barriers and a Proposal on the Origin of Organ Specificity | PMC Abdominal Bloating | MedlinePlus Medical Encyclopedia Definition & Facts for Lactose Intolerance | NIDDK Constipation; Symptoms, Causes, Treatment & Prevention | Cleveland Clinic Management Strategies for Abdominal Bloating and Distension | PMC Probiotics: How Effective Are They in the Fight against Obesity? | PMC Role of Probiotics in Human Health | PMC