You are teeming with bugs?  No kidding. You have more bugs in your body, then you have human cells. There are both good bugs [a.k.a. probiotics] and bad bugs [a.k.a. bacteria, fungi and viruses]. It is important to make sure the good outnumber the bad. The challenge is this. There are many enemies to the good bugs: antibiotics, chlorinated water, medications, vaccinations and processed foods. If the bad bugs get a foothold, you can get very sick.

The good news is, your good bugs can be replenished through eating probiotic rich food or taking a high quality supplement.  Probiotic foods include: yogurt, kefir [a yogurt-like drink], cottage cheese, sauerkraut, pickled gherkins and Kim chi [a Korean version of sauerkraut], tempeh, natto and miso [fermented soy]. Here is my favorite probiotic supplement. It is Bio-tract formulated, delivering 17 times the good bacteria of other supplements. 

Some of the  benefits provided by a thriving colony of probiotics include:

STABLE MOODS:

Have you ever experienced a “gut instinct” or “butterflies in your stomach”? There is a reason for that. Your gut contains millions of highly reactive neurons. These neurons sense and communicate with your brain when there is a ‘threat’ to your wellbeing. Probiotics are the ‘phone’ that lets your gut talk to your brain. When you are stressed, probiotics communicate calming signals. If the probiotics are deficient, both your mood and gut suffer [e.g. stress triggers irritable bowel syndrome]. My favorite probiotic supplement provides 2 very important “psycho-biotics”  [lactobacillus helvetic and Bifida longum] These probiotics when combined help support mood stability. 

STRONG IMMUNITY:

Good bugs promote the growth of the mucus membranes that line the intestine. This lining helps to keep pathogens from seeping out of your intestine and into your body [a.k.a. leaky gut syndrome]. Probiotics also resist the proliferation of bacteria like salmonella and E. coli [i.e. urinary tract infection] and candida [i.e. yeast infections].

CHOLESTEROL BALANCE:

Studies indicate that probiotics support that conversion of cholesterol into bile acids.  If the conversion does not take place that cholesterol can land in your arteries.

ENERGY:

Research has shown us that probiotics can be an effective in treating chronic fatigue by supporting the signals that spark energy on a cellular level.

HORMONAL BALANCE:

As much as 60 percent of the estrogen circulating in the blood is picked up by the liver and “deactivated” before being dumped into the gallbladder. Good bugs help reactivate the estrogen, so it can be reabsorbed into the body. When the bacterial flora is out of balance, the estrogen is neither reactivated nor reabsorbed. Instead, it is lost in the stool. Low estrogen levels have been linked to osteoporosis, PMS, water retention, menstrual cramps and migraine headaches.

WEIGHT MANAGEMENT:

Farmers use antibiotics to fatten cattle, pigs, and chickens. With the use of these medications, animals gain weight more quickly, on less food.  Probiotics seem to do the opposite. A Japanese company gave 87 overweight individuals 100 grams of fermented milk twice a day. After 12 weeks, those individuals lost an average of 4.6 percent belly fat. Researchers think that the probiotics somehow decrease the amount of fat absorbed from the intestines.

Yes, a pickle a day or a good probiotic supplement, just might be as beneficial as an apple a day in keeping the doctor away.

An Allergy: Unlike sensitivities and intolerances a full blow allergy symptoms needs the immediate attention of an allergist.The symptoms of allergies  are generally immediate – hives, swollen throat, itching, tingling lips, nausea, stomach pain.

A food sensitivity  is an immune response to food. It can take from 45 minutes to several days for symptoms to become apparent. Since the symptoms may be delayed, it’s often difficult to pinpoint a sensitivity.

An intolerance causes similar symptoms but doesn’t involve an immune response. Basically it means you body cannot properly digest that food. An example is a lactose intolerance [dairy]. It does not break down properly and results in diarrhea and/or gas.

Some are pretty obvious. You drink a glass of milk and within the hour your are bloated and gassy, you could have a dairy sensitivity or a lactose intolerance. You eat a tomatoe and break out in hives, there could be a connection.  The most common foods that many are allergic too include: dairy, eggs, citrus, corn, wheat, shellfish, soy and tree nuts [peanuts, almonds etc.]

How do you pin point your problem?

• STEP ONE: Track everything you eat.
• STEP TWO: Track the symptoms you are having.
• STEP THREE: Eliminate out all of the foods that you think may be causing problems. [The most common: dairy, eggs, citrus, corn, wheat, shellfish, soy and tree nuts.]
• STEP FOUR: Build a menu around the foods that you are certains aren’t causing you problems. Follow that diet for at least two weeks. Drink lots of water. [Wean yourself from alcohol, coffee during testing period for better results.]
• STEP FIVE: After two weeks, add one eliminated food back in to your diet.
• STEP SIX: If you begin to have symptoms from eating that food [gas, sudden fatigue, diarrhea, anxious feelings, headache, joint and muscle pain] you are very likely sensitive or intolerant. Remove it from your diet. Wait 3 days for your immune system to call down before adding another food back in.
• STEP SEVEN: If you don’t have symptoms, wait two or three days, add the next food back in. [repeat with other foods.]

See a dietitian if you’re still having problems. A registered dietician can perform a more in-depth analysis to figure out what you’re sensitive to or intolerant of. 

These are usually beneficial bacteria that serve some function in the body. Probiotics have all sorts of powerful benefits for your body and brain.They may improve digestive health, reduce depression and promote heart health. Some evidence even suggests that they may give you better looking skin

Getting probiotics from supplements is popular, but you can also get them from foods that are prepared by bacterial fermentation (fermented foods).

Here is a list of 9 probiotic foods that are super healthy.

1. Yogurt

Yogurt is one of the best sources of probiotics, which are friendly bacteria that can improve your health.Yogurt is made from milk that has been fermented by friendly bacteria, mainly lactic acid bacteria and bifidobacterial.

Eating yogurt has been associated with many health benefits, including improved bone health. It is also beneficial for people with high blood pressure (7, 8). In children, yogurt may help reduce the diarrhea caused by antibiotics. It can even help relieve the symptoms of irritable bowel syndrome (9, 10, 11). Additionally, yogurt may be better than  milk for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also why yogurt tastes sour.

However, keep in mind that not all yogurt contains live probiotics. In some cases, the live bacteria have been killed during processing. For this reason, make sure to choose yogurt with active or live cultures. Also, make sure to always read the label on yogurt before you buy it. Even if it is labeled low-fat or fat-free, it may still be loaded with high amounts of  added sugar,

2. Kefir

Kefir is a fermented probiotic milk drink. It is made by adding kefir grains to cow’s or goat’s milk. Kefir grains are not  cereal grains but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower.

The word kefir allegedly comes from the Turkish word keyif, which means “feeling good” after eating (12).

In fact, kefir has been linked to various health benefits. It may improve bone health, help with some digestive problems and protect against infections (2, 13, 14).

While yogurt is probably the bestknown probiotic food in the Western diet, kefir is actually a better source. Kefir contains several major strains of friendly bacteria and yeast, making it a diverse and potent probiotic (15).

Like yogurt, kefir is generally well-tolerated by people who are lactose intolerant (16).

3. Sauerkraut

Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. Sauerkraut is often used on top of sausages or as a side dish. It has a sour, salty taste and can be stored for months in an airtight container.

In addition to its probiotic qualities, sauerkraut is rich in fiber, as well as vitamins C, B and K. It is also high in sodium and contains iron and manganese (17). Sauerkraut also contains the antioxidants lutein and zeaxanthin, which are important for eye health (18).

However, make sure to choose unpasteurized sauerkraut. Pasteurization kills the live and active bacteria.

4. Tempeh

Tempeh is a fermented  soybean product. It forms a firm patty, and people have described the flavor as nutty, earthy or similar to a mushroom.

Tempeh is originally from Indonesia, but has become popular all over the world as a high protein meat substitute.

The fermentation process actually has some surprising effects on its nutritional profile. Soybeans are typically high in phytic acid  a plant compound that impairs the absorption of minerals like iron and zinc.However, the fermentation process lowers the amount of phytic acid, which may increase the amount of minerals the body is able to absorb from tempeh. Another interesting byproduct of this process is that the bacteria produce some vitamin B12, a nutrient that soybeans do not contain (22, ).This makes tempeh an overall great choice for vegetarians, as well as anyone looking to add a nutritious probiotic to their diet.

5. Kimchi

Kimchi is a fermented, spicy Korean side dish.Cabbage is usually the main ingredient, but it can also be made from other vegetables. A mix of seasonings is used for flavor, such as red chili pepper flakes, garlic, ginger,  scallion and salt.

Kimchi contains the lactic acid bacteria Lactobacillus kimchii, as well as other lactic acid bacteria that may benefit digestive health (25, 26). Kimchi made from cabbage is high in some vitamins and minerals, including vitamin K, riboflavin (vitamin B2) and iron.

6. Miso

Miso is a Japanese seasoning.

It is traditionally made by fermenting soybeans with salt  and a type of fungus called koji. Miso can also be made by mixing soybeans with other ingredients, like barley, rice and rye.This paste is most often used in miso soup, a popular breakfast food in Japan. Miso is typically salty, and you can buy it in many varieties, such as white, yellow, red and brown. Miso is a good source of protein and fiber. It is also high in various vitamins, minerals and phytonutrients, including vitamin K, manganese and copper.

Miso has also been linked to some health benefits. One study reported that frequent miso soup consumption was associated with a lower risk of breast cancer in middle-aged Japanese women (27). Another study found that women who ate a lot of miso soup had a reduced risk of stroke (28).

7. Pickles

Pickles (also known as gherkins) are cucumbers that have been pickled in a solution of salt and water. They are left to ferment for some time, using their own naturally present lactic acid bacteria. This process is what makes them sour.

Pickled cucumbers are a great source of healthy probiotic bacteria, which may improve digestive health. They are low in  calories and a good source of vitamin K, an essential nutrient for blood clotting. Pickles also tend to be high in sodium.

It is important to note that pickles made with vinegar DO NOT contain live probiotics.

8. Natto

Natto is another fermented soybean product, like tempeh and miso. It contains a bacterial strain called Bacillus subtilis. Natto is a staple in Japanese kitchens. It is typically mixed with rice and served with breakfast.It has a distinctive smell, slimy texture and strong flavor. Natto is rich in protein and vitamin k2   which is important for bone health and cardiovascular health (30, 31).

A study in older Japanese men found that consuming natto on a regular basis was associated with higher bone mineral density. This is attributed to the high vitamin K2 content of natto (32).Other studies suggest that natto may help prevent osteoporosis in women (33, 34).

9. Cottage Cheese

Although most types of  cheese are fermented, that does not mean that all of them contain probiotics. Therefore, it is important to look for live and active cultures on the food labels.  The good bacteria survive the aging process in some cheeses, including Gouda, mozzarella, cheddar and cottage cheese (35, 36).

TAKE YOUR BUGS – Nutriclean Probiotics 10!!!
This products includes a very important combination that you do not find in other products. It offers BIO TRACT technology [so that the probiotics stay alive in the gut delivering 17 times more good bacteria than products that do not offer this technology. It includes the top 10 probiotics needed for supporting health. Among those are a combination of Lactobacillus helveticus and Bifidobacterium longum. This combination improves gut/brain communication.

LACTOBACILLUS HELVETICUS is important for immune health. It is able of survive the GI pH. It has been noted to have antimicrobial properties and can reduce effects of spore-forming bacteria like C diff. [Clostridia]

and

BIFIDOBACTERIUM LONGUM is important for stress reduction and a healthier body mass index (BMI). Bifidobacterium longum can secrete essential vitamins, including folate, nicotinic acid, and thiamine.

People with IBS, a stress-related disorder affecting the gut-brain axis [In other words, when you stress out and you get loose poops and/or butterflies in the gut…] may find particular relief from probiotics.

This one of the only strains that mediates  hypothalamic–pituitary–adrenal axis (HPA axis or HTPA axis) imbalances and improve cognitive function and helps calm that irritable bowel.

WHEN YOU COMBINE THE TWO THEY BECOME PSYCHOBIOTICS…

In a study using a combined Lactobacillus helveticus and Bifidobacterium longum probiotic formula, subjects were seen to

– fight off infections better
– avoid disease-associated diarrhea
– have a more robust immune system.

But what it does to the mind is as important.

When taken together, L. helveticus and B. longum influenced mental well-being in test subjects.

– Improvements were noted in mood,
– Marked decrease in depression and anger
– Increase in overall positivity,
– Decrease in cortisol over time. [a reduction in cortisol levels not only positively influences mood, but may also alleviate inflammatory responses caused by allergens, infection, or toxicity.]

Over 20,000 scientific  studies  and research papers link probiotic supplements to real and lasting health benefits.  In fact, many doctors believe probiotics are the most important supplement you can take! But, here are some telltale signs you might need a step up your probiotic use.

1. Antibiotics “Antibiotics” are designed to kill the bad, harmful bacteria in our bodies. unfortunately along the way they can wipe out the good bacteria.  If you have taken even one dose of antibiotics in the last 3-5 years, you NEED to re-balance and restore your gut bacteria immediately!
2. Digestive Issues [constipation, diarrhea, acid reflex, irritable bowel, or leaky gut] tend to occur when your body doesn’t have the right balance of probiotics to effectively digest and absorb food.
3. Nutritional Deficiencies: Probiotics help the body to absorb nutrients, making sure your body receives the vitamins, minerals, fats and amino acids from the foods that you are consuming.
4. Skin Conditions Acne, Rosasea, eczema itchy sin  are a sign of an even bigger health problem . Our skin is our largest organ and it is a direct reflection of how healthy our body is.If you want that youthful, healthy glow, start by healing your gut and improving your diet! Drink more water and take a HIGH quality probiotic!
5. Weak Immunity 70% of your immune system is inside of your gut. Id your gut bacteria is unbalanced and unhealthy, your immune system suffers. Probiotics can train your immune system to distinguish between “foreign” microbes and those originating in your body, making it the best front line against infection.
6. Low Energy & Chronic FatigueA weakened  digestive system can steal your energy. Without an adequate based of probiotics your will not get the nutrients you need from your food. No nutrients, no energy.
7. Mood disorders [memory and cognitive deficits]  This is the idea that microflora (probiotics) directly impact your brain behavior. Proven by researchers at UCLA, the correction of healthy bacteria in the gut can optimize neurotransmitter function, leading to a reduction in anxiety, depression, and stress, and may even improve learning and sharpen focus and memory.
8. FOOD POISONING If you recently have had food poisoning or have eaten something that just didn’t sit right, there is a good chance bad bacteria has made a home in your body. Taking a probiotic will fight off these bad guys and get your digestion and bowel movements back to normal. When traveling in a foreign country, take probiotics as a preventative measure both before and during the trip. The more healthy bacteria you have in the gut, the better defense your body has against potential invaders.
9. ASTHMA AND ALLERGIES Research has shown promise in the effects of probiotics in reducing symptom severity and medication use for asthma. Probiotics may also be helpful in reducing allergies, especially food allergies. Most often the root cause of food allergies is leaky gut, which can be improved by proper flora levels in the gut. Studies indicate that children with healthier gut flora have a reduced risk of developing allergies and asthma.
10. YEAST INFECTIONS If you suffer from recurring yeast infections or Candida, then this is a good indicator that there is an overgrowth of bad bacteria in the body. The best way to bring it back into balance is with probiotics. Probiotics, or good bacteria, crowd out the bad bacteria, helping to relieve the body of the symptoms attributed to the overgrowth.

You have an engine inside your cells that generates energy. This engine is called “the mitochondria.” This is where the air you breath and the nutrients you eat meet to create ENERGY. If your mitochondria is not working well, you feel depleted and you will age faster.

A mitochondrial dysfunction might produce symptoms such as chronic fatigue, sluggish metabolism, digestive disorders, memory loss, brain fog, blood sugar irregularities, and chronic pain. Even a predisposition to cancer is related to mitochondrial function. When working properly, mitochondria can effectively kill off the damaged, potentially cancerous cells we produce every day, replacing them with healthy cells.

Here are some simple ways to boost energy [aka mitochondrial function.] DISCLAIMER: This is for your education only. Always check with your supervising health professional before making diet and lifestyle changes.

Example: 7 am, 12 pm and 5 pm. Those with blood sugar stability issues can eat smaller meals and add 2 palm size snacks. Example:  7 am – snack 10 am – 12 pm – snack – 3 pm – 5 pm. 

3. Ditch sugar and limit the starchy veggies [soda, white bread, white rice and pastries, candy.]

Excess carbs start fires in body a.k.a. inflammation. Researchers at Yale School of Medicine have found that excess carbs can lead to significant changes in the  mitochondria, particularly in certain brain cells. In other words carbs gum up the engine a bit like throwing sugar in a cars gas tank. 

4. Add foods that increase mitochondrial function.

A healthy dinner plate should approximate these proportions:

• 1/4 lean proteins. Beans, nuts and seeds to your diet. When you eat beef, make it grass fed. When you eat eggs or chicken choose free range, organic.
• 3/4 Non-starchy veggies

A serving of fruit or starch on the side or for a snack. 

5.  Supplement as needed.

It starts with food. Unfortunately, growing food in demineralized soil, food processing, shipping and storage can create nutritional deficits in our food sources, even when we try to eat right.

To work properly, mitochondria need oxygen, glucose [sugar from healthy food sources] and certain nutrients. Stress, medications [including Birth Control Pills] can wreak havoc on those nutrients especially your B vitamins and magnesium levels.  Read: You might need to supplement if…. 

A sensible supplementation regime might include:

• Omega 3 fatty acids: both EPA and DHA
• Alpha lipoic acid
• Antioxidants – especially resveratrol 
• Co factors – adequate coq10
• Magnesium
• B vitamins

Be sure to choose a bioavailable version. My favorites can be found here. www.nutrametrix.com/bonniechurch