Probiotics

  

Probiotics are “good bacteria”, or some yeast, for your digestive system. You can think of them like dogs, not all are the same. A Great Dane is different than Chihuahua. The most important strains of bacteria are Lactobacilli, Biffidobacterium. Saccharomyces Boulardii (yeast) is an excellent thing to take to combat diarrhea. It is a great idea to take to countries like India and Mexico when you aren’t sure about the water. 
BENEFITS OF PROBIOTICS

Manufacture B complex vitamins and Vitamin K

Break down polyphenols and flavonoids

Balances body PH

Digest lactose and proteins

Increase absorption of minerals

Regulates serum lipids like cholesterol and triglycerides

Activates T regulatory cells- Puts breaks on overactive autoimmune system. 

  
 Yogurt, Kefir, miso, tempeh,sauerkraut, kimchee, raw pickles, root and ginger beers, olives, kombucha, buttermilk, sourdough, green beans, soft fermented cheese like Parmesan, Gouda and Swiss, micro brewed beer and red wine. 
SUPPLEMENTS

 When using supplements look for ones with lactobacillus 1-100 billion or higher. Bifidobacteria 10-100 billion. When taking S. Boulardii take 500mg-3g daily. If you want to regulate you digestive system, take 1-10 billion but if you recently were on antibiotics you need to take 50-100 billion.

PREBIOTICS

 If probiotics don’t have an environment where they can thrive, they can’t do as much good — and that’s where prebiotics come in. Prebiotics are non-digestible fibers that help good bacteria flourish inside your intestines. Found in foods like legumes, oatmeal, onions and artichokes, prebiotics help strike the right digestive balance inside your body. According to Dr. B.J. Hardick, consuming the proper foods should give you a healthy dose of both: “When consuming cultured foods as part of a balanced diet, you’re going to consume a great variety of probiotics, and eating a variety of fruits, vegetables and whole grains will offer the necessary prebiotics needed for probiotic metabolism,” says Hardick. “Both are necessary for healthy GI function.”
POLYPHENOLS IN FOOD PROMOTE GROWTH OF PROBIOTIC MICROBES

Polyphenols: A generic term for the several thousand plant-based molecules that have antioxidant properties
Green tea, Red wine, Apples, Onions, Dark chocolate

RECIPES

KEFIR
1tsp kefir grains

1 cup milk
Combine grains and milk into a pint size glass jar and cover with cheesecloth or a washcloth and close tightly with a rubber band. Let sit at room temperature for about 24 hours. Strain the grains from the kefir and refrigerate your kefir. 
DILL PICKLES

Enough cucumber to fill a quart size jar

2 tbsp pink salt

2 cups water

1/2 cup vinegar

2 garlic cloves

1 sprig Fresh dill

1 tsp Dill seed

1 grape leaf

 Combine water, vinegar and salt. Put pickles into jar. Add garlic and dill. Pour water combo over cucumbers. Place 1 grape leaf on top. Place a smaller jar filled with water over the cucumbers to keep them submerged. Cover and let sit on counter for 5 days to 2 weeks. Check occasionally until they are to your liking. ENJOY.

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