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🍎 Today’s Health Tip ~ Tips for a Healthy Gut

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A Healthy Gut is a Healthy You

There are around 40 trillion bacteria in your body, most of which are found in your gut. Collectively, they are known as your gut microbiome, and they’re incredibly important for overall health. However, certain types of bacteria in your intestines can also contribute to many diseases.

Tips for a healthy gut:

  1. Eat a diverse diet rich in whole foods can lead to a diverse microbiome, which is beneficial for your health.
  2. Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria, including specific types such as Bifidobacteria.
  3. Fermented foods like plain yogurt can benefit the microbiome by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines.
  4. Prebiotics promote the growth of several types of beneficial bacteria, including Bifidobacteria. Some studies suggest that prebiotics could also reduce risk factors for certain health conditions by decreasing levels of insulin, triglycerides, and cholesterol.
  5. Whole grains contain nondigestible carbs that can promote the growth of beneficial bacteria within the gut microbiome. These changes to the gut flora may improve certain aspects of metabolic health.
  6. The best way to maintain a healthy microbiome is to eat a range of fresh, whole foods, mainly from plant sources like fruits, veggies, legumes, beans, and whole grains.

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🍎 Today’s Health Tip ~ Get Sufficient Protein to Repair & Build Muscle

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How does protein repair and rebuild muscle?

Protein is made up of amino acids, which act like building blocks for the body. When you eat protein after exercise, it gives your muscles the amino acids necessary to repair and rebuild. Why is this important? Well, repetitive muscle contractions from jumping, running, and other forms of exercise can break down muscle cells and cause damage to the muscles in your arms, legs, and the rest of your body. Taking in enough protein after exercise helps reverse damage, build muscle, and get you ready for the next tough workout.

How much protein do you need for muscle recovery?

“Protein synthesis” is the scientific way of saying “repairing and growing muscle.” Post-exercise intake of about 0.2–0.5 grams of protein per kilogram of body weight (g/kg) has been shown to increase this muscle protein synthesis. That’s about 10–30g of protein, depending on your body weight and the intensity and duration of your workout. The longer and more intense the exercise, the more protein is needed to optimise recovery. Over the course of the day, active individuals should aim to eat about 10–20 per cent of their total daily energy intake from protein (or about 50–100g, based on a 2,000-calorie diet). Athletes may need even more protein and should aim for .2–2g/kg each day. While protein gets most of the glory when it comes to post-exercise fuel, carbohydrates have a role to play, too. In fact, carbohydrates and protein in a 3:1 or 4:1 ratio have been found to help maximize recovery by replenishing energy stores.

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🍎 Today’s Health Tip ~ What Are Natural Sources of Omega 3?

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Omega-3 fatty acids have various benefits for your body and brain. Many mainstream health organizations recommend a minimum of 250–500 mg of omega-3s per day for healthy adults. You can get high amounts of omega-3 fats from fatty fish, algae, and several high-fat plant foods. It’s relatively easy to obtain plenty of omega-3s from whole foods. Omega-3s provide numerous health benefits, such as fighting inflammation and heart disease.

Natural sources of Omega 3:

Mackerel, salmon, herring, oysters, sardines, flax seeds, chia seeds, walnuts, and soybeans.

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🍎 Today’s Health Tip ~ Figs are a Healthy Food

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Figs have been associated with health and prosperity since ancient times.. . . One reason many healthy eating websites feature food with figs is that figs satisfy sweet cravings while also providing many important health benefits. In fact, even if you’re not looking to satiate a sweet tooth, you may benefit from adding figs to your diet. 

Health Benefits of Figs

  1. Improve digestion
  2. Increase bone density
  3. Excellent source of vitamins A & C, iron, potassium, magnesium, and calcium. 
  4. Reduce high blood pressure

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🍎 Today’s Health Tip Are You Getting Enough Vitamin E?

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Vitamin E is a fat-soluble compound with antioxidant properties. Getting enough vitamin E is essential for the immune system, blood vessel health, and keeping the skin youthful.There are eight distinct forms of vitamin E, but researchers believe that only one type, alpha-tocopherol, helps meet human nutritional needs. Plenty of foods contain vitamin E: seeds, and some oils tend to contain the most vitamin E per serving. Some dark green vegetables, a few fruits, and some types of seafood also contain vitamin E.

Some Foods Containing Vitamin E

  1. Sunflower seeds
  2. Almonds
  3. Avocados
  4. Spinach
  5. Beet greens
  6. Butternut Squash
  7. Trout

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🍎 Today’s Health Tip ~ 8 Benefits of Eating Oatmeal for Breakfast

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Oatmeal for a Healthy Start to the Day.

  1. Oatmeal contains a soluble fiber called beta-glucan improving insulin response and lowering blood sugar.
  2. Oatmeal provides you with antioxidants
  3. Oatmeal provides vitamins and minerals.
  4. Oatmeal improves cholesterol levels.
  5. Oatmeal promotes healthy bacteria in the digestive tract.
  6. Oatmeal will help you manage your weight.
  7. Oatmeal reduces the risk of asthma.
  8. Oatmeal relieves constipation.

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🍎 Today’s Health Tip ~ Want to Be Healthy? Eat More Fruits & Veggies

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5 reasons for Eating Fruits & Veggies

  1. Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium.
  2. They’re an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
  3. They can help to reduce your risk of heart disease, stroke and some types of cancer.
  4. Fruit and vegetables contribute to a healthy, balanced diet.
  5. Fruit and vegetables taste delicious and there’s so much variety to choose from.

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🍎 Today’s Health Tip ~ Are You Getting Enough Magnesium?

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Rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day. The magnesium that is naturally present in food is not harmful and does not need to be limited. Magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit, unless recommended by a healthcare provider. Cramps and diarrhea are common side effects.

Magnesium deficiency

A deficiency due to low dietary intake is not common in healthy people. However, ongoing low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, Crohn’s disease, celiac disease, or intestinal surgery, and/or the use of certain medications, can lead to magnesium deficiency.

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🍎 Today’s Health Tip ~ Nutrition and Muscle Cramps

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Muscle Cramps Begone

Muscle cramps happen when your muscles tense up and you can’t relax them. While painful, usually you can treat them yourself. Exercise, dehydration, and menstruation are common causes. One way to stop cramps is to stretch or massage your muscles and to eat enough of these key nutrients: potassium, sodium, calcium, and magnesium. They’re called electrolytes, and you can find them in the following foods: Bananas, sweet potatoes, avocados, beans and lentils, melons, watermelon, milk, dark leafy greens, orange juice, salmon, tomatoes, and hydrate, hydrate, hydrate.

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🍎 Today’s Health Tip ~ The Health Benefits of Dandelion Greens

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Dandelion Greens are a Storehouse of Nutrients

Note: My dad would take me picking dandelion greens. My mom made them into a salad during the spring and summer months. We were poor, the dandelions were free, and we ate nutritiously without knowing it.

Benefits of dandelion greens

Dandelions pack a whole lot of vitamins and minerals into a small plant. They’re probably the most nutritionally dense green you can eat — outstripping even kale or spinach. . Dandelion greens, in particular, are a great source of vitamins and minerals such as: Vitamins A, C and K, Folate, Calcium, and Potassium.

Dandelions Provide antioxidants:Dandelions contain several different types of antioxidants throughout the roots, leaves and flowers. Antioxidants protect your body against free radicals — rogue molecules that can damage your body’s cells and make you age faster.

Dandelions Reduce inflammation: Chronic inflammation in the body plays a role in a long list of serious health problems, including cancer and heart disease. One way to stay healthy is by eating foods that fight inflammation. Add dandelion to your anti-inflammatory diet: Lab studies have found that compounds in these plants can dial down inflammation.

Dandelions Help Manage blood pressure: Dandelions are rich in potassium, which makes them a natural diuretic. In other words, they make you pee. Diuretics are often used to help control high blood pressure.

Dandelions Help Control blood sugar  Dandelion has been used around the world as a natural way to control Type 2 diabetes. Researchers are still investigating that link, but studies in animals suggest that the compounds in dandelions might help reduce blood sugar levels in people with diabetes.

Dandelions Help Lower cholesterol: Lowering cholesterol is a key step to reducing the risk of heart disease. Studies in animals have found that extracts from dandelion roots and leaves can naturally lower cholesterol levels.

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