My New Home

Hello Friends,
I am excited to tell you that I have given my website a facelift and am now able to house my blog within my website.  From now on, I will be posting all blogs there.  Please join me at my home and share the information with your friends.  Together we can make a difference in the health of this world.

Here's to Whole Life Wellness!

Aimee

Missed Opportunities

We all know that we, and especially our children, are being bombarded by unhealthy food choices every minute of every day.  You have come to expect it at the movie theatre, at the circus, even after every children's activity, birthday party, etc.  However, I have to tell you that I found myself more than disappointed today when I took my son to Rice Soccer Camp and the only food items they were selling in their concession throughout the camp day was candy and gatorade.  I really expected more from college level coaches and athletes when it comes to making the connection between consumption and performance.  These children idealize these coaches and players and the message of the importance of eating well for optimum athletic performance would have been so well received from this group.  Everyday parents tell me that they might as well be speaking to a wall, because their children absolutely are not responding to their pleading, nagging, etc. around making healthier food choices.Which is why I truly believe that this was a huge missed opportunity.  Unfortunately, this is just one of many missed opportunities when it comes to our kids and making healthier choices.  I am not suggesting that kids should never have special treats or that there is not a time for candy, however it seems that these days it is the rule instead of the exception.

I certainly made my own mommy mistake today, but hopefully I did not MISS a golden OPPORTUNITY.  I left William at camp at about 9:15am this morning and headed back home to work for a while before the 11:30am pick-up.  I briefly thought to myself as I was driving home that I should have thrown a snack in his bag, as the camp did not provide any.  I knew he had plenty of water so I decided he would be fine and that I would send it tomorrow if he got hungry.  HUGE MISTAKE!  When I got up to the field at 11:25am, I see William out on the field playing, however his face is bright red and he is very upset/crying.  They finish up the last few seconds of their play and as everyone heads for water and parents, he is still bawling with his coach.  He sees me and of course really lets loose.  He said he got hit in the head, but what I quickly found out was that the ball in the head was just the straw that broke the camels back.  When all of the other children were buying candy at the concession stand, he had no money and was hungry.  Now he was hot, thirsty AND hungry - and I felt SOOOOO bad.  Well, fortunately, I got him cooled off, fully hydrated, and to the point where he could actually have a calm conversation with me.  We went to look at the offerings at the concession (I did let him get a ring pop for a special treat after his lunch), but most importantly got to have a great conversation with him about a good snack for the best performance at camp.  I was still feeling pretty bad for "starving" him to death at camp today, but through our conversation, we decided to go to the store for some high-quality energy bars for him to take to the remaining days of camp.

We probably cannot make a big impact on what foods they offer at the movie theatre, the circus, or even our kid's camp, but as your kids' strongest influence, I beg you to take a step back from your crazy busy activity-filled days and look for the OPPORTUNITY to have a conversation or two or 200 about healthy food/life choices and why it makes so much impact in their performance on the field, in the classroom, or just hanging out with their friends.  If we take the stance of "their just kids" or "it's just one treat" multiple times a day or even just once a day, we end up with a generation of children that are 50% overweight or obese and getting type 2 diabetes and heart disease before they are teenagers.  Oh wait, that is exactly where we are, and if we don't TAKE THE OPPORTUNITIES when they come, we will find ourselves in an even worse position than this.

If you agree with me, let me know.  If you don't agree with me, let me know that too.  Let's at a minimum start the conversation, because this generation of kids are getting heavier and sicker everyday that we do nothing.

Here is great quick and easy snack instead of that bag of chips, crackers, etc.

"MY FAVORITE" Trail Mix
Servings:  6

Ingredients:
2 Cups 100% whole grain cereal (less than 10 grams of sugar per serving)
1/2 cup mixed unsalted nuts
1/2 cup mixed dried fruit
1/4 cup dark chocolate 60% or higher cocao (optional)
Other optional ingredients could be seeds or pretzel sticks

Directions:
Mix above ingredients together in a large bowl.  Place 1/2 cup servings into small snack-sized bags.  Any trail mix that will not be eaten within a week can be stored inside a resealable bag in the freezer.  This is delicious by itself as well as over some yogurt and fresh fruit.  If serving over yogurt and fruit, reduce serving size to 1/4 cup.  This is a great way to start a conversation with your kids about healthy choices as they help pick the ingredients for their favorite trail mix.  GET CREATIVE!

Here's to fresh, fast, and fantastic food!

Aimee

Motherhood

What does it mean to be a mother?  Before I became a mother I would have answered that question very differently.  I am certain that 10, 20, and 50 years from now I will continue to answer it differently, because the roll of a mother is ever evolving throughout the life of both mother and child.  As we approach Mother’s Day weekend, I began to reflect on my mother and all that she has done and means to me.  The words that come to mind (yes I am already choking back tears) are: teacher, cheerleader, unconditional LOVE, nurturer, selfless, friend, shoulder to cry on, ear to vent to, biggest fan, truth teller, difficult question asker, never miss an event or birthday, genuine, passionate, faithful, hard-working, strong, determined, intelligent, articulate, savvy, beautiful, and AMAZING!  My mom made me the woman that I am today through her example and because she was willing to be my mother first and then later my friend.

There are days as a mother when I feel sappy and find myself constantly thinking what amazing children I have, and how much I hope I remember these moments.  However, the majority of the time I am wrapped up in the craziness of our life, rushing from here to there, don’t do that, pick up this, don’t make me ask you again… and if I remember even once or twice in a day to be thankful and reflect on the joy of my children I am doing pretty good.  I sometimes get frustrated with myself that I am not more patient with my children or that I don’t find more time for those “Awww” moments.  But then I remember that motherhood is made up of a whole bunch of chaos and millions of tiny “awwww” moments, and that I need to give myself a break.  After all, my kids probably love me most for things like letting them help plant some seeds in the garden, taking them out to see the first tomato, helping them cut their own strawberries for snack, reading them the same book over and over and over again, singing with them loud and proud in the car with the windows down, or wrapping them in a towel after bath and singing “rock-a-bye baby” no matter how big they get.  They probably won’t remember losing their art supplies for the day because they lied about writing on the wall, or not getting to watch an episode of Dinosaur Train because they spoke disrespectfully, but I am certain that those moments are just as important or maybe more important than the “awww” moments.  Motherhood is by far the most challenging work I have encountered, but I have also never found anything that is nearly as rewarding.  As I go in to check on my kids each night before I go to bed, I am reminded how blessed and thankful I am that God gave me the opportunity to turn these wonderful little people into strong, independent adults that will make this world a better place.

So, I am going to keep working on my patience and keep doing the best I can each and every day.  I hope that William and Grayson will someday reflect back on their mother and have to choke back tears as they remember all of the big and little moments that make them love and appreciate her so much.

“God could not be everywhere and therefore He made mothers”

- Jewish Proverb

It may be Mother's Day, but I don't want to forget to thank my wonderful husband Greg; if not for him I would not be the very happy and generally sane mother that I am today.  When I seem to have lost every ounce of patience, he comes in with fresh patience and sweeps the kids out the door for a game of baseball or a jump on the trampoline.  A few quiet moments later I can go back to being the Mommy that I want to be.

Happy Mother’s Day!

Aimee

How Does Your Garden Grow?

Or maybe the better question is, will your garden grow?  This past weekend, my husband, kids, and I dove into the deep end and planted our first organic vegetable garden, in fact our first veggie garden ever.  We have a fantastic piece of dirt behind our garage that is absolutely useless for anything else and perfect for a garden (I think).  It is nice and sunny most of the day, right by our compost bin, and close enough to our yard/house that we will tend it regularly.

I have an aspiring green thumb.  I come from a long line of very green thumbs, so I think I have it in me but experiece seems to be what is missing.  Fortunately, my Mom is a fantastic gardener, in fact she grew up on a farm and had a Mom (my Grandmother) who can grow roses (and everything esle) like nobodies business.  So you can probably see as well as I can that the potential is there.  As for the experience, well after about 9 months to a year of contemplation and the dryest year on record in Houston, Texas, we have finally gotten the courage and the conditions to get started.  When my Mom was in town for Easter, she helped us plan the garden on paper, gave us lots of pointers, and said good luck.

On Saturday morning, Greg got out there and scraped all the dead weeds and grass away and turned all of the dirt over with a shovel.  We rose bright and early on Sunday morning and began mixing in some composted manure/humus mix into the dirt with our rented roto-tiller.  It is amazing how beautiful the dirt looks once that process was finished.  The kids especially loved watching Greg maneauver that machine.  In only a couple of hours, we had some soft rich soil ready for our seeds and plants.

All four of us made the trek to Home Depot to return the roto-tiller and to pick out our seeds and plants.  We had a general plan of what we were getting because Mom helped us plan, but we also adjusted during the process to give the kids some say in what we would grow in the garden.  In the end, we all agreed on:
watermelon
cucumbers
zucchini squash
corn
tomatoes (plants instead of seeds since we are late getting them in the ground)
sugar snap peas
green beans
carrots
spinach
swiss chard
lettuce
herbs (parsley, cilantro, basil, lavendar, sage, and thyme - plants instead of seeds)



Garden Plan

 As I was reading the backs of the seed packets on the way home from the store, I started to feel overwhelmed.  Plant in this kind of soil, this deep, this far apart, pack it in this way, thin it to this many inches, etc.  Oh good grief, is every kind of plant really that different and do I have to be exact for them to grow?  I then realized that it was such a good lesson for me, because this is how so many of my clients, readers, friends must feel about diet and exercise.  You read and hear so many conflicting recommendations on eat this not that, this food is so good for this and then someone else says it will harm you in this way.  You must exercise just like this and for exactly this amount of time, blah, blah, blah!  As one of my clients likes to say, "it is all just too much".  Well, as I decided in that moment about my garden and as I encourage my clients to do, "everything in moderation" and "it is better to do a little something that you think moves you in the right direction than to stay in the same place and do nothing".  So, to work I went attempting to plant my seeds and plants in the way that the package said, but in the end I was just so darn proud to get them in the ground and to learn more about gardening through the process.  "There is no better way to learn then to try and make mistakes."

Our First Garden 4-15-12

I am thrilled to say that I got everything in the ground on Sunday, because it started to rain Sunday night and has continued to rain throughout the day today (Monday).  In my inexpeienced gardener mind, that rain seems like a really good thing on the day after you plant your garden, but I guess I will find out in a week or two when hopefully the sprouts began to peek above the ground.

If you are an aspiring green thumb like myself, I hope this encourages you to give it a shot, even if it is just some herbs or tomatoes in a pot on your patio or porch.  If you have kids and want them to eat more vegetables and fruits or just want them to be more in touch with where food comes from, then find a way to plant a garden and get their hands in the dirt.  Again, even a pot on the porch or patio is a great place to start.  If you have no interest in gardening, then I hope you at least walk away from this article realizing that even if you become overwhelmed by how to exercise, have a healthy diet, or how to do underwater basket weaving, give it your best shot because giving your best effort is always better than sitting around wishing that you could...


WHAT'S FOR DESSERT
Do you find yourself looking for a beautiful dessert that doesn't take forever to make and doesn't completely sabotage the good work you have done all week trying to eat healthy?  Well, this has been one of my favorites since I was a child and for some reason I just had not thought about serving it to my family in a while.  Greg's birthday is today, so when I passed the beautiful strawberries and angel food cakes at Whole Foods on Saturday (nice placement marketing WF), I thought that Strawberry Shortcake would be a great birthday cake this time around.  You could of course make an Angel Food cake from scratch, but if you can find one that is already made and does not have all kinds of preservatives in it, then you just saved yourself a good bit of time (and you don't have to figure out what to do with all of those egg yolks).

Strawberry Shortcake
servings:  8

1 prepared Angel Food Cake
2 pint strawberries
1-2 t granulated stevia (like truvia) or sugar
creamy yogurt, whipped cream, or powdered sugar (optional)

About an hour before serving, slice strawberries in a bowl.  Sprinkle strawberries with one teaspoon of granulated Stevia (like Truvia) or 1 teaspoon of sugar.  Cover strawberries and let them sit in fridge until ready to serve dessert.  Cut the angel food cake into 8 pieces and place each piece on a small plate.  Top each serving with 1/8 of the strawberries and if desired, finish with a dollop of yogurt, whipped cream, and/or a sprinkle of powdered sugar.  ENJOY!

Here's to fresh, fast, and fantastic food!

Aimee

Break The "CHAIR" Addition

We all know how important it is to be physically active - in fact, we need to get at least 150 minutes of moderate exercise each week for health and fitness benefits, but new research indicates that getting up out of our chair more often may be just as important to our health as the exercise.  Here is an article from the American College of Sports Medicine - I hope it motivates you to "Step away from the chair"...

Sit Less and Stand and Move More
By Brad A. Roy, Ph.D., FACSM, FACHE

Addiction such as drug, alcohol, and tobacco abuse are widely recognized as significant health issues that lead to increased medical costs.  Recent research indicates that America's addition to the "chair" may be even more costly in terms of chronic health conditions and associated morbidity and mortality.  Occupational, technological, and environmental advances during the past 30 years have resulted in a workforce that is "chair based."  Continued progression in computer technology and the Internet provides even more opportunities to sit during our waking hours.  People shop, bank, surf the Internet, email, socialize, and enjoy entertainment... all done while sitting by their computer, tablets, and remotely controlled televisions.

Prolonged Sitting Has Adverse Health Consequences
There is solid evidence that moderate-to-vigorous exercise results in health and fitness benefits and should be undertaken for a minimum of 30 minutes 5 days per week.  However, growing evidence suggests that prolonged daily sedentary behaviors, such as sitting, are associated with all-cause mortality and cardiovascular disease, independent of the time spent in fitness activities.  Thus, time spent sitting may negate somewhat the positive influence of the daily exercise session.  Most Americans (69%) do not meet the recommended guidelines for physical activity, and of those who do, many spend most of their day in sedentary activities, especially sitting.  People eat meals, drive to and from work, spend hours at work on computers, talk on the telephone, read and participate in meetings, all in the seated position; and then go home to an evening of television, computer/video games, and/or reading.

Throughout the growing-up years, children frequently are counseled to "sit still," "stop wiggling," and are told to "sit down" when standing.  Interestingly, this tendency to fidget may be exectly what people should be doing.  Research indicates that nonexercise activity thermogenesis (NEAT), or the energy expenditure related to all physical activities outside of purposeful exercise, plays a significant role in fostering healthy.  NEAT activities, as simple as standing while talking on the telephone, cause muscles to contract, positively impacting fat metabolism, increase caloric expenditure, and minimizing long-term weight gain.

A number of negative metobolic changes are associated with low levels of NEAT.  For example, lipoprotein lipase, an enzyme that plays an important role in the body's processing of fats, has been shown to be reduced significantly by sedentary activities such as prolonged sitting.  Reduced lipoprotein lipase levels also are associated with increased cardiovascular mortality and contribute to the development of lipid disorders, insulin resistance, diabetes, metabolic syndrome, and obesity.  Muscle contraction associated with NEAT, such as standing erect, increase skeletal muscle lipoprotein lipase levels, positively affecting metabolism and energy expenditure.

Fidget More

Finding ways throughout the day to get out of the chair and increase NEAT is essential to everyone's health.  Consider taking periodic standing/movement breaks; stand and pace while talking on the phone; arrange the home or work office so you have to get up at various intervals to retreive items or complete a task; install a standing desk for computer/office work; walk to deliver messages instead of emailing; in other words, be creative and look for ways to move throughout the day.

Summary
It is well recognized that physical activity is vitally important in promoting and maintaining good health, and all Americans are encouraged to participate in a minimum of 150 minutes per week of moderate-intensity aerobic activity.  Recently, increased attention has been given to the health risks associated with prolonged sitting as well, independent of aerobic conditioning and leisure time activity.  All people should look for opportunities to reduce daily sitting time, both at home and at work, by standing, taking frequent movement breaks, and implementing other strategies to promote muscle contraction and energy expenditure.

What NOW?
So now that you know how important it is to get moving throughout the day, share this important message with everyone you care about.  Get up out of your chair and walk to the office, cubicle, neighbors house next door and tell them about it...  I challenge you to find 3 ways that you can move more and sit less during your day today.  Everyone that responds with their 3 ideas in a comment to this blog will be entered into a drawing for Quick Healthy and Delicious Weeknight Meal Cookbook.  Drawing will be next Wednesday, April 4th.

Here's to fresh, fast, and fantastic food!

Aimee 

10 Stress Busters

Are you having a stressful week, month, life?  Hahaha, who isn't, right?  Here is a great article about decompressing by Sarah Stevenson.  Taka deep breath and enjoy...

Have you ever pulled up for a first date or super-important business meeting with just seconds to pull yourself together for a good first impression? Traffic was awful, you spilled coffee on your shirt, and your kid's Barney CD is stuck on a permanent loop in your stereo. You. Are. Stressed. And you need to decompress, pronto! If moments like these can make you look more like an anxious fool rather than "oh so cool," here are 10 super quick, easy ways to help you de-stress when all you have is 10 seconds.

1.     Deep Breaths. Sometimes all you have time for is a deep breath—sometimes that's all you need. Inhale for five seconds, filling up your lungs to full capacity. As you take your breath in, tempt the breath to reach the deepest part of your lungs allowing your belly to expand outward. To exhale, open up your mouth and empty your lungs. You can even add a little mantra to enhance the breath. On your inhale, recite internally a word that reminds you of calmness or peace and as you exhale, release the word "stress" or "worry."

2.     Laugh out loud. Have you ever had a really good laugh that brought tears to your eyes? Afterwards it feels like you have taken 20 deep breaths of fresh, pure mountain air. That's because laughter is known to release the "happy chemicals" dopamine and endorphins in your system. In March 2003, a survey of rural Midwestern cancer patients revealed that humor was one of the most frequently used, successful forms of therapy to reduced stress and increase immunity. People who attend the guru Yogi Ramash's Laughing Yoga classes are said to be significantly happier than before entering the class.

3.     Put a smile on your face. The simple act of smiling releases chemicals that not only reduce stress but also promotes a healthy immune system. Thich Nhat Hanh, author of Peace is Every Step, says, "Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy." And guess what? When you smile at someone they typically smile back—also a great stress reliever and positive reinforcement for you to smile more.

4.     Aromatherapy. The Department of Health Science at Osaka Kyoiku University conducted a study in December 2001 testing the effectiveness of aromatherapy on stress. Lavender odorants were associated with significant levels of reduced stress. You can purchase a little jar of lavender oils or a little sachet at most health food stores. It's easy to keep in your purse, car, office or home. Bring it close to your nose take a deep breath in and breathe out the tension and stress in your body.

5.     Give someone a compliment. March 1st is World Compliment Day. But you don't have to wait until spring to receive all the benefits of making another person's day. It doesn't take very long to find something good in another. It takes your mind off of your stresses. The great thing about this is the more often you do it, the easier it gets. Who knows, you may be able to throw out two compliments in 10 seconds if you keep it up.

6.     Imagine the person you're with in their underwear. This can either be incredibly stimulated or absolutely hilarious. If it worked for Marcia Brady, it'll work for you.

7.     Five Jumping Jacks. The Mayo Clinic's Stress Management team says, "One way to take control of the stress in your life is through physical activity. Being active can boost your feel-good endorphins and distract you from daily worries." Research proves time and time again that one of the best behavioral techniques to combat stress and anxiety is to engage in physical activity. If you only have 10 seconds, jumping jacks are the perfect full-body movement to sneak in. Jump away.

8.     Kiss Someone. (Preferably someone who would like to be kissed.) Kissing a stranger may get you a slap in the face—which would be counter-productive in relieving stress. American psychologist, Harry Harlow, conducted some very famous, controversial studies in the late 1950's with monkeys to determine the efficacy of touch and the symptoms with a lack there of. Although these studies perhaps lacked ethical wisdom, he found out some amazing information regarding touch. Monkeys who were unable to connect to another with touch showed not only insurmountable levels of anxiety and stress but they also had a failure to thrive. Kissing and touching loved ones help you feel connected, safe, and less stressed.

9.     Tell a quick joke. You're multi-tasking here by covering tips two and three while you're at it. The only better thing than laughing by yourself is laughing with someone else. As Victor Borge, the American entertainer, once wrote, "Laughter is the shortest distance between two people." Even dumb jokes can get a chuckle. Here's a quick 10-second joke you can try out.

You: Want to hear a clean joke?
Them: Sure.
You: Tommy took a bath with bubbles . . . Want to hear a dirty one?
Them: Sure.
You: Bubbles is a girl.

10.   SCREAM!!!! Yup that's right. YELL your loudest. Imagine, if you will, a teapot. The water gets warmer and warmer until eventually it starts to boil. That poor little kettle can't hold it in any longer and it has to scream!!!! Once it screams you turn off the heat and viola! You get to enjoy a nice hot cup of chamomile. See yourself as that teapot. When you feel like you just can't take it any longer let out a loud SCREAM! Rachel Gray Safyurtlu, Grief Counselor (MFT), Yoga instructor, and mother of two, suffered a devastating loss of her son Dylan, six months into her pregnancy. One of the ways she dealt with the anger, frustration and emotional pain was to drive to a parking lot under a freeway overpass (where no one could hear) and scream her lungs out until she felt a release. Rachel states, "We all experience stress and loss in some form. Whether we are conscious of our own stress or not, screaming is a great way to release tension." So get out there and SCREAM!

Often times it's hard to know how you feel. People survive their busy lives by living on auto-pilot, zoned out, not even remembering how they got home from work. Consumed with this stressful life, we sometimes go days without realizing that our shoulders are big rocks sitting next to our ears. The key to combating stress is to be aware of your body and how it feels. Check in with yourself several times throughout the day—even more on high stress level days. Integrate these simple 10 second stress busters and you're on your way to a calmer, happier, and healthier you.

WHAT'S FOR DINNER?
Today is National Pancake Day, so grab a bag of 365 Organic 100% Whole Wheat Buttermilk Pancake Mix, add in some fresh or frozen blueberries and serve with some scrambled eggs and fruit salad for a fun and fantastic BREAKFAST FOR DINNER.  The kids will LOVE it!

Here's to fresh, fast, and fantastic food!

Aimee

Probiotics - Good for Your Gut

Probiotics are the good bacteria in our intestines that help maintain the natural balance of organisms (microflora).  Our digestive tract contains about 400 types of probiotic bacteria that reduce the growth of harmful bacteria and promote a healthy digestive system.  The largest group is lactic acid bacteria, of which Lactobacillus acidophilus, found in yogurt with live cultures, is best known.  Yeast is also a probiotic substance.

For hundreds of years people have been treating stomach and intestinal issues with probiotics through foods such as yogurt with live cultures, fermented soy foods, etc.  There is still a great deal of research to be done to understand what strains of bacteria and yeast actually do work and which ones work most effectively.  However, the good news is that there is currently a lot of research focused on the benefits of probiotics.

A review of 22 studies involving 3,096 patients presented at an annual meeting if the American College of Gastroenterology showed that taking probiotics while on antibiotics may cut the risk of developing antibiotic-associated diarrhea by about 60%.  Another study that pooled 28 studies involving 3,338 patients showed 56% less likely to develop antibiotic-associated diarrhea.

Why?  For all the good that antibiotics do, they also kill “good” bacteria along with the bacteria that causes illness.  A decrease in beneficial bacteria may lead to digestive problems.  The decrease in good bacteria may also lead to other infections such as vaginal yeast and urinary tract infections.  Taking probiotics may help replace the lost beneficial bacteria and help prevent diarrhea and other infections.

Probiotics may also be used to help with other causes of diarrhea, prevent infections in the digestive tract, and control immune response (inflammation), as in inflammatory bowel disease.  Probiotics are being studied for benefits in colon cancer, skin infections, and irritable bowel syndrome.

Are They Safe

Most probiotics are like what is already in a person’s digestive system.  Some have been used for a very long time, such as fermented foods and cultured milk products.  These do not appear to cause illnesses.  More studies are needed on the safety of probiotics in young children, the elderly, and people with weak immune systems.

I am a Mom who saw the benefits of probiotics in my very young son when we seemed to have every tummy issue that a child could have.  I have also seen probiotics help children not only with diarrhea from antibiotics, but general health recovery after being sick.  This is of course the reactive side of health, where we start taking a probiotic supplement to prevent diarrhea, intestinal issues, yeast infections, etc.  But could we prevent some issues if we were more focused on getting and keeping the beneficial bacteria environment in our digestive system with the foods that we eat?  Here are some foods that can help you keep the beneficial bacteria working for you:

Yogurt

Yogurt is the most familiar source of probiotics, or “good” bacteria like lactobacillus or bifidobacteria that keep a healthy balance in your gut.  You can pay extra for special digestive yogurt brands, but any with “live and active cultures” listed may help.

Sauerkraut

This fermented cabbage contains the beneficial microbes leuconostoc, pediococcus, and lactobacillus.  Choose unpasteurized sauerkraut because pasteurization (used to treat most supermarket sauerkraut) kills active, beneficial bacteria.  Sauerkraut, and the similar but spicy Korean dish, kimchi, is also loaded with immune-boosting vitamins that may help ward off infection.

Miso Soup

This fermented soybean paste really can get your digestive system moving.  Probiotic-filled miso reportedly contains more than 160 bacteria strains.  It is often used to make a salty soup that is low in calories and high in B vitamins and protective antioxidants.

Soft Cheese

While potentially good for your digestion, not all probiotics can survive the journey through your gastrointestinal tract.  But research finds the lactobacillus strains in some fermented soft cheeses, like Gouda, are hardy enough to survive.

Kefir

According to legend, kefir dates back to the shepherds of Eurasia’s Caucasus Mountains.  They discovered that the milk they carried had a tendency to ferment into a bubbly beverage.  Kefir is thick, creamy, and tangy like yogurt and has its own strains of probiotic bacteria, plus a few beneficial yeast varieties.

Sourdough Bread

San Francisco’s famous sourdough bread contains lactobacilli, a probiotic which may benefit digestion.  Maybe you should give the tangy bread a try on your next sandwich.

Milk with Probiotics

One of the easiest ways to get probiotics in your diet is by adding acidophilus milk.  This is simply milk that has been fermented with bacteria such as lactobacillus acidophilus.  Sometime it is labeled sweet acidophilus milk.  Buttermilk, generally milk that is cultured with lactic acid bacteria, is also rich in probiotics.

Sour Pickles

For a probiotic-packed pickle, opt for naturally fermented varieties where vinegar was not used in the pickling process.  A sea salt and water solution encourages the growth of beneficial bacteria and may give sour pickles some digestive benefits.

Tempeh

Tempeh is made from a base of fermented soybeans.  This Indonesian patty produces a type of natural antibiotic that fights certain bacteria.  Tempeh is also very high in protein.  It has a smoky nutty flavor, similar to mushrooms, and can be marinated and use in meals in place of meat.

Probiotic Supplements

Besides finding probiotics in food, you can also find probiotic supplements in capsule, tablet, powder, and liquid form.  While they do not provide the additional nutritional value that food can offer, they can be useful if you do not consume many of the probiotic containing foods.  If you are interested in taking probiotics, talk to your doctor.  If you are acutely ill or have immune system problems, you may want to be cautious about consuming probiotics.

Prebiotics

While probiotic-foods contain live bacteria, prebiotic foods feed the good bacteria already living in your digestive system.  You can find prebiotics in foods such as asparagus, Jerusalem artichokes, bananas, oatmeal, red wine, honey, maple syrup, and legumes.  Consider eating prebiotic foods on their own or with probiotic foods to perhaps give the probiotics a boost.

Resources:  “Probiotics May Help Prevent Diarrhea in Patients on Antibiotics” by Charlene Laino – WebMD Health News; Best Sources of Probiotics – WebMD; “What are Probiotics” - WebMD

WORKING PROBIOTICS IN...

Here are some great ways to incorporate some probiotic foods into your diet:

• Yogurt topped with low-sugar/low-fat granola and fresh berries
• Nitrate-free turkey breast sandwich on rye bread topped with sauerkraut and provolone cheese
• Add a dollop of yogurt on your favorite chili or soup
• Smear some warm toasted whole grain bread with a soft cheese and serve with soup or top with veggies to make a delicious vegetable sandwich
• Top sour dough bread with soft cheese and your favorite sandwich toppings and pop it into a toaster oven for warm and toasty lunch