Gut Health Problems - July 2017

10 EASY-TO-EAT, POTASSIUM-RICH SUPER FOODS 

Issue 6 I July 2017 

6 Detox Tips That 

REALLY WORK 

9 Tips For 

HEALTHY 

DIGESTION 

10 Ayurvedic Tips On 

DRINKING WATER 

5 Side Effects Of 

TURMERIC 

12 Super Foods For 

SHARPENING MEMORY 

July 2017 1 

4 STEPS TO CREATE A HEALTHY AND BALANCED DIET

2 

July 2017

July 2017 3

CONTENTS 

ISSUE 6 I JULY2017 

34 

21 

4 STEPS TO CREATE 

A HEALTHY AND 

BALANCED DIET 

07 

9 TIPS FOR HEALTHY 

DIGESTION 

12 SUPER FOODS FOR 

SHARPENING MEMORY 

40 

10 AFTER-LUNCH 

ENERGY TIPS 

14 

5 TIPS FOR MAKING 

FAST BREWS 

27 

10 AYURVEDIC TIPS ON 


48 

6 TIPS FOR LIMITING FIBER 

WITH CROHN’S DISEASE

ISSUE 6 I JULY2017 

54 

6 TIPS FOR A 

SUCCESSFUL 

FERMENTATION 

61 

5 SIDE EFFECTS OF 

TURMERIC 

74 

7 FREQUENTLY ASKED 

QUESTIONS ABOUT FIBER 

89 

12 WAYS TO NATURALLY 

FRESHEN YOUR BREATH 

96 

8 TIPS TO RELIEVE 

CONSTIPATION 

67 82 103 

10 EASY-TO-EAT, 

POTASSIUM-RICH 

SUPER FOODS 

6 DETOX TIPS THAT 

REALLY WORK 

13 TOP SUPER FOODS 

FOR ATHLETES

LETTER FROM THE EDITOR 

Issue 6 

JULY 2017 

Editor 

Susan Barnes 

Writer 

Michael Hall 

Head of Creatives 

Nyvia Ross 

Lead Graphic Designer 

Michael Juanson 

Graphic Designer 

Jerick Dalawangbayan 

Quality Assurance Editor 

Nicole S. Ross 

Junior Editor 

Keeneth Ross 

Digital Property Managers 

Maharlika Matutinao 

Layla Anaya 

Digital Property Assistants 

Krystine Sitjar 

Warren Nietes 

Online Presence: 

www.guthealthproblems.com/ 

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For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Gut Health Problems Magazine content 

cannot be copied or reproduced in any 

form without the written permission of 

the publishers. Gut Health Problems 

Magazine’s editors and publishers shall not 

be held liable for any unsolicited materials. 

All prices and specifications published in 

this magazine are subject to change by 

manufacturers, agency and retailers. 

Welcome to the sixth issue of Gut 

Health Problems! Our team hopes 

you’re enjoying the summer so far. It’s 

cookout and barbecue season, and 

we’ve got just the information you 

need to make sure a sour stomach or 

poor digestive health don’t get in your 

way. 

In the last issue, you learned about 

essential minerals and their benefits, 

nutrition tips for peak performance, 

tips to help you absorb nutrients, and 

more. We talked about foods that are 

high in iodine, foods to avoid if you 

have an overactive bladder, and ways 

to alkalize your body. In this release, 

we cover tips for limiting fiber with 

Crohn’s disease, super foods for 

sharpening your memory, ayurvedic 

tips for drinking water, and more. 

If you’ve been at a loss for ways to 

improve your digestion and have 

been seeking a fix for frequent 

discomfort, you’ve landed in the 

right place. At Gut Health Problems, 

the keys to revitalizing your gut are 

yours, free from complicated science 

and organized in an easy way to 

absorb. From changing your lifestyle 

and eating habits to trying some new 

supplements, your journey begins 

and ends here. Thanks for reading, 

and be sure to check out our next 

release! 

Regards, 

Susan Barnes 

SUSAN BARNES 

Editor 

Gut Health Problems Magazine 

6 


12 Super Foods For 

SHARPENING 

MEMORY 

by 

Susan Barnes 

Follow Us: 

Being forgetful is normal. Read this article and learn which super foods to eat 

to help boost your memory. 

Is it a regular habit 

of yours to forget 

something that 

you have kept to 

yourself? Are you 

the one who is toiling hard on 

your child, and still, he didn’t 

answer anything in the class 

because he forgot? Or are you 

among those who forget to 

wish your near and dear ones 

because you fail to remember 

their birthdays, anniversaries, 

etc.? These are some common 

troubles that most people 

come across every day. 

It is a fact that memory power 

diminishes with age. However, 

when it incarcerates children 

and youngsters, it becomes 

something to watch over 

seriously. Mother Nature has 

provided people with many 

power-packed natural foods. 

Dig into it and find a few 

super foods for sharpening 

your memory. 


If you want to keep your breath fresh all the time, try these steps to keep your breath sweet the natural way. 

 

CLICK HERE TO LEARN MORE 

1 

SALMON, MACKEREL, AND TROUT 

Oily fish, like salmon, mackerel, 

and trout, are believed to be effective 

in improving the brain health. These 

fish are well-off with high levels of DHA 

(Docosahexaenoic acid), which is a type 

of an omega-3 fatty acid. Omega-3 fatty 

acids are superior for the brain as well as 

the heart. 

2 

FLAX SEED AND PUMPKIN SEED 

For those who are vegetarians, flax 

seeds and pumpkin seeds are a great 

source of omega fatty acids, called ALA 

(alpha-linolenic acid). Pumpkin seeds 

also contain zinc. Zinc helps effectively 

in sharpening memory and strengthening 

the brain. 

3 

A WHIFF OF ROSEMARY 

Some people even believe that even 

a mere aroma of rosemary can perk up 

your memory. Rosemary has carnosic 

acid, which is loaded with brain shielding 

properties. It wards off brain disorders 

such as Alzheimer’s and increases your 

memory power. 

4 

A HANDFUL OF WALNUTS 

AND ALMONDS 

Walnuts are a powerful source of 

polyunsaturated fats and omega-3 

fatty acids, predominantly ALA (alphalinolenic 

acid). Studies have revealed 

that consumption of a handful of walnuts 

every day can perk up memory function, 

concentration, and cognitive abilities. 

Walnut is also rich in vitamin E that serves in 

maintaining age-related mental ailments. 

Almonds are prosperously loaded with 

vitamin B6, vitamin E, omega-3 and 

omega-6 fatty acids. They are as good as 

walnuts in increasing the memory power. 

Soak almonds at night and have them early 

in the morning every day for best results. 

8 


5 

NUTRIENT-DENSE AVOCADO 

Avocados are an excellent source of vitamins your brain needs. It is a super fruit 

that also heals a number of diseases. It helps the blood to flow smoothly up to the brain, 

thereby, ensuring brain health and sharpening memory. 

6 

ANTIOXIDANT-RICH BLUEBERRIES 

Studies have found that blueberry benefits your brain and memory as a whole. 

These berries are full of antioxidants that protect the brain from oxidative stress and 

damage. Blueberries enhance the communication between neurons, improve learning, 

memory, and all cognitive functions, including decision-making, reasoning, verbal 

understanding, and arithmetical ability. 

7 

DARK AND MILK CHOCOLATES 

Well yes, this yummy treat is also 

good for the brain! Dark chocolate is stuffed 

with antioxidants, which is great for the 

heart, as well as the brain. Milk chocolates 

also help in increasing and sharpening the 

memory and concentration level. 

8 

RED, WHITE, AND YELLOW ONIONS 

Another super food to increase 

memory is onion. Onion contains two 

effective antioxidants- anthocyanin and 

quercetin. These antioxidants boost the 

brain’s ability to store memories and fight 

degenerative brain diseases. 


9 

RED AND GREEN APPLES 

Apple should always be consumed 

with its skin as the skin encloses a high 

amount of antioxidant called quercetin 

which is useful in treating the early 

symptoms of Alzheimer’s. However, 

amongst red and green apples, red apples 

are more effective in rendering the brain 

power. Red apples have anthocyanin, 

which helps the brain to stay healthy and 

the memory to remain sharp. 

SPOONFUL OF HONEY 

Honey contains an equivalent 

part of glucose and fructose and is also 

rich in potassium, B-vitamins, manganese, 

phosphorus, magnesium and anti-oxidants. 

The fructose in honey acts as a fuel for 

the brain. This safeguards the brain from 

mental fatigue and keeps it perked up. 

A GLASS OF BEETROOT JUICE 

Beetroots aren’t only for 

augmenting the hemoglobin levels. 

They are uniformly great in increasing 

the blood flow to the brain. It sharpens 

memory, improves concentration, and 

hones reasoning dexterity. 

DRINK MORE WATER 

Water also falls under the 

category of super foods. Besides 

providing various benefits to the 

body, it also helps in augmenting the 

memory power. It significantly impacts 

the functions of the brain, decisionmaking 

abilities, and concentration 

power. It flushes out toxins from the 

body which otherwise inhibits the 

ability to concentrate and to think on a 

broad extent. 

10 



12 



5 Tips For 

MAKING FAST BREWS 

by 

Michael Hall 

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Homebrewing may be challenging, but the following five tips will help you make 

great fast brews in a short time span. 

Whether there is a party around 

the corner or the kegerator is 

running dry, you have probably 

been in a situation where you 

needed to brew beer in a week 

or two. Producing “fast brews” comes with its 

challenges, but the following five tips will help 

you make a great beer in a short time span. 

1 

STICK WITH ALES 

Fermenting lagers requires a 

prolonged secondary fermentation at low 

temperatures. Typically, they are held 

at lagering temperatures for anywhere 

from a few weeks to a few months. This 

fermentation time stabilizes the beer and 

ensures any harsh flavors have time to 

14 


mellow out. The lagering step itself can 

take longer than the entire brewing and 

fermentation of an ale. 

2 

KEEP ORIGINAL GRAVITY LOW 

While it is completely possible for 

bigger beers to ferment in just a few days, it 

still takes time for high gravity beers to come 

into their own. The lower the gravity, the 

greater chance of producing a quality beer 

in a short amount of time; aim for something 

below 1.050. British and American session 

ales work well for a fast turn around. Certain 

styles can be brewed at higher gravity while 

still turning out a tasty brew in a week or two, 

such as some wheat or rye-based beers. 

Turmeric has many health benefits; however, prolonged use may have negative effects. Read this and 

learn how you can avoid these side effects. 

 

3 

CLICK HERE TO READ MORE. 

UTILIZE BOLD FLAVORS 

Even after picking an ideal style with lower gravity, beers being pumped out in 

under a week or two can still embody the “green” characteristics common in young 

beer, such as acetaldehyde and diacetyl. With sufficient time to mature and condition 

along with the yeast, these green characteristics will subside. When brewing in a short 

time frame, ingredients with bold flavors and aromas can be used to mask these 

imperfections. Darker specialty grains that lend chocolate and roasty notes or a healthy 

dose of hops tend to work well. 


4 

PITCH LOTS OF THE IDEAL YEAST 

The key to a quick and clean 

fermentation is pitching more than enough 

yeast to effectively convert sugars to CO2 

and alcohol, while still precipitating out 

to create clear(ish) beer. Look for strains 

with high attenuation and flocculation 

that produce minimal phenol and alcohol 

characteristics. Be careful when using 

Belgian strains, as powerful esters are not 

always pleasant in young ales. Also, be 

sure to pitch plenty of viable yeast cells. 

In fact, you may even want to use up to 

double the amount of yeast you typically 

pitch to ensure there is plenty of healthy 

cells to make quick work of the sugars. 

16 


5 

CARBONATE IN KEGS 

Bottlers beware. The “quickest” 

homebrews out there are being served 

from the keg. Bottle conditioning requires 

another week or more for the beer to 

carbonate to serving levels fully. If kegging, 

beer can be enjoyed shortly after being 

racked and force carbonated. If you need 

to bottle, rewind and start two weeks ago. 

As with most things in homebrewing, the 

best way to find out what works for you 

is to brew, test and brew again. Producing 

“fast brews” comes with its challenges. 

However, the above tips will help you 

make a great beer in a short time span! 


18 



20 


9 Tips For 

HEALTHY DIGESTION 

by 

Susan Barnes 

Follow Us: 

Healthy digestion generates enough energy for a healthy mind and body. Here 

are nine tips to promote healthy digestion the Ayurvedic way. 

You might 

have heard 

it a million 

times before; 

good health 

comes from your stomach. 

Without a healthy 

digestive system, your 

capacity to be optimally 

nourished and your body’s 

everyday functions are 

compromised. With life 

stressors and busy day-today 

errands, the way we 

eat and think about food 

often takes a back seat. 

Some people eat on-thego, 

and while some might 

believe that they’re eating 

good-for-you foods, they 

still end up having digestive 

drama like bloating, 

discomfort, and gas. 

In the traditional Indian 

medicine of Ayurveda, it is 

believed that the stomach 

is the cornerstone of a 


Constipation could be unpleasant, but you don’t have to suffer from it. Try these tips to get your digestive 

system back on track. 

 


person’s well-being and that every disease is 

believed to arise from inefficient digestion. 

The digestive fire, known as Agni, allows a 

person to metabolize food while eliminating 

wastes and toxins from the body (Ama). 

This process generates enough energy for a 

healthy mind and body. So, keeping in line 

with the Ayurvedic way, here are 9 tips to 

promote healthy digestion. 

1 

START WITH LEMON AND GINGER 

Start the day each morning by 

having a warm ginger and lemon tea 

before breakfast. The lemon will help to 

eliminate waste in your system and serve 

as a liver tonic. Ginger, on the other hand, 

will increase Agni (the digestive fire) and 

remove Ama. 

2 

22 

EAT FRUITS SEPARATELY 

For many, it’s common to mix 

July 2017 

fruit in a salad or in other meals and 

dishes, but Ayurveda suggests that it is 

all wrong. Eating fruit with other foods 

causes it to linger in the stomach for too 

long. The result is over-digested food 

turning into Ama. 

3 

DON’T MIX MILK 

As it goes, you shouldn’t mix milk 

with other milk products like yogurt or 

cheese. Why? Ayurveda advises the action 

of hydrochloric acid in the stomach causes 

the milk to curdle. 

4 

AVOID CITRUS FRUITS 

A bowl full of yogurt, muesli, and 

fresh fruit is considered a healthy breakfast 

option. However, it’s recommended not to 

mix milk or yogurt with citrus or sour fruits 

like orange or grapefruit. Doing so helps 

prevent acidity build up in the stomach.

5 

MAKE LUNCH YOUR LARGEST MEAL 

According to this traditional Indian 

medicine, your digestive fire is strongest 

at the middle of the day, when the sun is at 

the highest point. Make lunch your biggest 

meal and eat between 12 noon and 2 PM. 

You can have a lighter meal in the evening 

before 8 PM. 

6 

TAKE A WALK 

Walking after meals stimulates 

digestion. After each meal, wait five 

minutes and then go for a short walk. 

Research suggests that this will help 

balance the mental, emotional, and 

physical aspects of the digestive process. 

7 

DON’T BE AFRAID OF OIL 

Using oils in your cooking and 

dishes is a great way to stimulate your 

Agni, which is known as the fuel for your 

internal fire. But just like any balanced 

diet, the Ayurvedic way also recommends 

using oil in moderation. Use cold-pressed 

oils like sunflower and sesame oil; when 

using olive oil don’t let it overheat. 

8 

AVOID ICE-COLD DRINKS 

Just like water can put out a fire, it’s 

said that ice-cold drinks can put out your 

Agni. When possible, avoid chilled drinks. 

Drinking liquids at room temperature will 

improve your digestion. 

9 

EAT IN A RELAXED ENVIRONMENT 

Sometimes, it might be hard to find 

the time to be completely relaxed at meal 

time. However, it is suggested that you 

should always take five and sit down to 

eat. This means no eating on-the-go. 


24 



26 


10 Ayurvedic Tips On 


by 

Michael Hall 

Follow Us: 

Drinking water is often underestimated. Read these Aryurvedic tips and get a 

clearer understanding of your body’s true individual needs. 

It’s always fascinating how 

Ayurvedic wisdom and 

knowledge can help your 

life. Ayurveda has existed for 

more than 5000 years and 

is still in practice today. That alone is 

a testament that this ancient medicine 

system has been giving continual benefit 

and helped so many. 

1 

KNOW THE REASONS 

BY EVERY IMBALANCE 

The health challenges that you struggled 

with since you were little may be 

treated holistically with Ayurveda. Your 

constant acne could be related to your 

digestion system which is related to 

your Agni/Fire. Acne comes and goes 

depending on how committed you are 


Being forgetful is normal. Read this article and learn which super foods to eat to help boost your 

memory. 

 


to improving digestion and decreasing 

the things that you don’t digest well. 

Scoliosis could be related to your 

emotional and psychological imbalances. 

The more you are aware of your mind 

state and creating positivity, the better 

your back will feel. With Ayurveda, you 

will better understand the reasons behind 

every imbalance and not just focus on the 

instant way to get rid of the symptoms. 

True healing and longevity is the prize. 

However, applying all of the wisdom and 

knowledge is not as easy as speaking 

or writing it. It needs commitment and 

discipline to slowly integrate all of these 

tools into your daily life as a habit. One 

of the biggest priorities that will create a 

huge impact in your life is the knowledge 

of drinking water. It’s very simple, yet, it’s 

often forgotten or underestimated! 

2 

THE PILLAR OF WATER 

Kimmana always emphasizes the 

importance of seeing someone’s wellbeing 

from every factor that might affect 

their life. He created the Ten Pillars of 

Vitality so that people can easily remember 

and check the most important parts of life 

that support one’s happiness and vitality. 

After oxygen, that is the main factor of 

someone’s longevity; water comes second 

on this list. 

28 


3 

YOU ARE WHAT YOU 

EAT OR ABSORB 

How your body is functioning is much 

more important than just what you eat or 

the medicines you take. It is the digestion 

and absorption of food that is a really 

important factor in whether you create 

toxins from your food or absorb food easily 

without digestive challenges. Therefore, 

these 7 Ayurvedic tips of drinking water 

become as important as the quality of the 

water itself because they influence how 

your body will digest food and liquids for 

the rest of the day. 

4 

HAVE A CALM AND 

RELAXED STATE OF MIND 

Your busy mind is often buzzing about 

unnecessary things that can distract your 

body from doing its main job. When the 

mind is busy, the circulation is not in 

the digestive tract, and you won’t digest 

the food or drink properly. Taking three 

deep belly breaths before your meal 

and giving gratitude to whatever you are 

about to consume will help with your 

digestive function. 

5 

TAKE SMALL SIPS 

Ideally, you will want to drink in 

small regular sips. You should do this 

throughout the day between meals. To just 

drink a big glass of water can overwhelm 

the digestive system and put out the fire. 

6 

DRINK WARM WATER 

To drink warm water or at least 

at room temperature, would be ideal 

for your health. Warm water helps your 

tissues expand, and therefore digestive 

secretions flow easily. On the other hand, 

cold water causes the tissues to contract, 

and it is then difficult to secrete the 

needed digestive enzymes. In rare cases, 

cold water could give benefit to balance 

Pitta dosha, that might occur during peak 

summer or if the person has a dominant 

Pitta dosha. 


7 

LIMIT WATER INTAKE 

BEFORE AND AFTER MEALS 

Your stomach size is roughly as big as 

your four handfuls. Ideally, you eat two 

handfuls of solid foods (e.g., soup is not all 

solid), 25% (one handful) water, and 25% 

(another one handful) empty space. The 

empty space in the stomach is used for the 

digestive process, in which food is partly 

digested and mixed with gastric juice then 

turned into what modern medicine calls 

‘chyme’. This is also why you should limit 

the water intake before and after eating 

because the water upsets the digestive 

ratio of stomach juices and specific PH 

your body has made for those foods to 

digest properly. 

8 

DRINK WHEN YOU’RE THIRSTY 

Ayurveda emphasizes individuality 

on everything. Everyone is born different, 

so drinking 8 glasses of water, as all 

the commercials told us to, is not for 

everyone. Drinking too much water 

especially those filtered, demineralised 

water, which means your body doesn’t get 

any nourishment out of it, will have an 

excess cleansing effect. Thirst is the best 

indicator your body could have regarding 

water needs. In other words, drink when 

you’re thirsty unless otherwise prescribed 

by a practitioner. 

9 

URINE AS AN INDICATOR 

The excretion system can be used 

as another indicator of proper hydration. 

Urine is a secondary confirmation to find 

out whether you are well-hydrated. The 

best urine is clear or transparent, and 

colorless. If it’s dark yellow in color, you 

can assume that you need more water or 

the body is experiencing excess Pitta. 

WATCH OUT FOR DRY LIPS 

Another indicator would be your lips. 

If it’s dry, you might need more water. This 

sign may also indicate that you need more 

oil or that Vata is aggravated in your body. 

By adding all of these water clues together, 

you can get a clearer understanding of 

your body’s true individual needs. This 

can greatly improve digestive function. 

This also makes you cleanse easier, and 

get more nutrients out to the cells with 

greater efficiency. 

30 



32 



4 Steps To Create A 

HEALTHY AND 

BALANCED DIET 

by 

Susan Barnes 

Follow Us: 

The best way to improve your general health is through good nutrition. Read 

this article and learn how you can make room for a healthy diet. 

Healthy living is 

an important 

part of a wellbalanced 

life. 

A wise-eating 

plan fuels your body 

and makes you capable 

of the best life you can 

live. Without it, you may 

lack the inner journey 

and motivation to pursue 

that life. The good news 

is that small changes can 

have a huge impact; with 

these small changes, you 

can begin to experience 

the health and vitality 

you deserve. 

1 

BALANCE IS THE KEY 

Bookshelves are 

filled with hundreds of 

fad diets that promise 

to shed pounds off fast. 

Often, these diets fail to 

produce changes that last 

a lifetime because they 

require unsustainable 

34 


A healthy athlete is a productive athlete. Read this article and find out which superfoods improve an athlete’s 

overall health. 

 


changes to your life. On the other 

hand, a manageable, balanced plan can 

keep you fit for the rest of your life. 

You can eat whatever you want, as long 

as you practice moderation. Instead of 

denying foods you love, simply make 

wiser choices. Find healthier substitutes 

for the things you love that still pack a 

lot of flavors or enjoy a small bite and 

experience dessert without the guilt. 

The main rule to remember is the rule 

of moderation. Eating too much steak or 

pasta is unhealthy, but there’s nothing 

wrong with eating it from time to time. 

Pile your plate with as many vegetables 

as you want, and complement them with 

small amounts of your favorite foods. 

2 

CUT YOURSELF SOME SLACK 

Dieters often complain about how 

they crave cake or some other unhealthy 

piece of food. The truth is that you can lose 

weight and maintain a healthy lifestyle 

while still enjoying the foods you’ve always 

loved once in a while. If you have a craving 

for unhealthy food, indulging in your sweet 

tooth with moderation will keep you on 

track and keep you from feeling deprived. 

3 

HEALTHY FOODS CAN BE TASTY 

Many people believe that all healthy 

food tastes disgusting. Many who have 

chosen to eat healthier can testify that this 

is a myth. You simply have to find healthy 

substitutes and alternatives to the caloriepacked 

food that you’re used to eating. 

Grapes and watermelon, for example, 

make a great snack food. They satisfy 

both hunger and thirst while tempting 

your taste buds at the same time. If you 

can satisfy your sweet tooth and hunger 

with far less calories than reaching for 

a candy bar, why wouldn’t you? This 


is what a lifestyle of healthy eating 

is all about - making better choices. 

Replace soda with whole fruit juices or 

healthy smoothies. You’ll still enjoy a 

delicious drink and save yourself from 

the toxic effects of carbonated drinks. 

Eventually, you may want to try replacing 

fruit juice with water, which will leave you 

more refreshed and save you from the 

sugar in fruit juices. 

4 

KEEP IT SIMPLE 

Dramatic changes in your diet 

are likely to leave you discouraged and 

deprived. Small changes that make a big 

difference can last a lifetime and increase 

your confidence. Eat breakfast every 

morning to jumpstart your metabolism. 

Supplement your eating plan with regular 

exercise. Drink as much water as you can. 

Try incorporating one or two small 

changes per week. As you create a new 

habit, add another one until your lifestyle 

is a healthy one. You’ll look back and 

wonder how you ever lived differently. 

Also look for ways to substitute healthy, 

delicious foods in the place of the 

fattening ones you currently enjoy. Make 

vegetables the center of every meal, 

eating as much of them as you want. 

Use herbs and spices generously to 

increase the flavor of your vegetables. 

Substitute whole grains and brown rice 

for white rice and pasta. Substitute 

fruits, vegetables, and nuts for fattening 

snacks like candy bars and snack cakes. 

The key to a healthy and balanced diet is to 

make only one or two small, manageable 

changes at a time. Today, select one or two of 

these changes. After a week or two, choose 

another new healthy idea to try. Before you 

know it, you’ll feel more energy and passion 

for life, while still enjoying delicious dinners 

with your friends and family. 

36 



38 



10 After-Lunch ENERGY TIPS 

by 

Michael Hall 

Follow Us: 

If you’re feeling tired after lunch, then read this article to learn how to 

minimize post-lunch fatigue and get through the afternoon energized. 

Ever catch yourself stifling a 

yawn after lunch? Blame your 

body’s circadian rhythm, which 

controls when you sleep and 

wake up. There’s a natural 

lull in the rhythm that occurs around 

lunchtime and makes people prone 

to sleepiness. What’s more, digesting 

that chicken sandwich can add to the 

drowsiness. Blood sugar levels rise as you 

start processing your meal, but as those 

levels gradually fall (about an hour after 

you eat) so do your energy levels. Here’s 

how to minimize post-lunch fatigue and 

power through the afternoon. 

1 

GET SOME EXERCISE ON 

YOUR LUNCH HOUR 

Physical activity improves blood flow, 

providing oxygen and nutrients to muscle 

tissue and naturally increasing energy. 

It is recommended that you do some 

exercise before afternoon drowsiness 

kicks in. You can stretch, take the stairs 

instead of the elevator, or walk around 

your building; simply getting away 

from your desk can re-energize you. 

Not taking a break during lunch can 

increase fatigue and unproductivity. 

Even better, take your exercise break by 

40 


Learn how potassium-rich food helps cure weak muscles and prevent blood vessel diseases, then use 

this knowledge to prevent hypertension and stroke. 

 


walking to a nearby park. A study showed 

that being in a park-like environment 

helped participants perform better on 

memory and attention tests; they did not 

perform better when they walked down a 

busy street. Nature engages involuntary 

attention, where you can notice an object 

without thinking about it intensely. 

This lets the brain recover from direct 

attention, which requires active focus 

needed to work on a project or monitor 

car traffic when crossing the street. This is 

why you feel more revitalized after sitting 

in a park than strolling around downtown. 

2 

LET ANIMALS BOOST 

YOUR ENERGY 

A study from the University of Missouri 

College of Veterinary Medicine showed 

that interacting with animals increases the 

hormone oxytocin, which inhibits stress 

hormones and makes people more calm 

and focused. Thinking about your pet 

triggers these same effects. Keep a picture 

of your pet on your desk and let thoughts of 

after-work cuddles motivate you through 

afternoon slumps. Or hit up the Internet 

and watch videos of cats to increase your 

energy and positive emotions. 


3 

TIME YOUR COFFEE BREAKS RIGHT 

Coffee is a go-to energy booster, but 

don’t wait too long after lunch to drink it. 

Many people may think the caffeine is okay 

as long as you have it before dinnertime, 

but even mid-afternoon caffeine could 

linger in your body and affect your ability 

to fall asleep at night. This creates a 

vicious cycle that could leave you feeling 

tired the next afternoon. It takes most 

people three to seven hours to get rid of 

half the caffeine they consume; your ideal 

last cup should be around 2 PM. 

4 

CHEW ON THIS 

A study found that students who 

chewed gum right before, but not during, 

a test performed better than those who 

did not chew gum especially on portions 

that tested memory and recall. Don’t 

overdo it though. Researchers found that 

chewing for longer than 15 to 20 minutes 

can actually decrease mental stimulation. 

5 

BEFRIEND THE WATER COOLER 

A Journal of Nutrition study found 

that being dehydrated can cause fatigue, 

low mood, and difficulty concentrating. 

You’re already dehydrated after going 

through the night without drinking, so 

start your day with a big glass of water and 

keep sipping liquids throughout the day. 

Though no hard evidence backs up the 

“8 by 8” rule (drink eight 8-ounce glasses 

of water each day), it’s a good general 

guideline to follow. 

42 


6 

TUNE INTO YOUR FAVORITE TUNES 

Listening to music while you work can increase productivity. In a study 

conducted, 56 participants listened to music at work for three weeks. When they 

did not listen to music, their quality of work was lowest, and they took longer to 

complete tasks. However, some supervisors may see headphones as a distraction, so 

double check with your company’s music policy before hitting play. 

7 

SLOW DOWN ON FAST FOOD 

The refined grains in processed foods 

like a white-bread sandwich or bun can get 

digested quickly and accelerates the blood 

sugar spike and dip that contributes to 

an energy slump. You may feel more alert 

initially, but a quick drop in blood sugar 

will leave you sluggish. The most energizing 

meals include both protein (lean meat, 

fish, and eggs) and complex carbohydrates 

(whole grains and legumes). Leafy greens 

like kale and spinach provide iron, which 

may help decrease fatigue. 

8 

TRY TO THINK SMALL 

In terms of your lunch size, that is. 

An oversized meal slows down digestion 

and gives you that uncomfortable, bloated 

feeling. Use smaller containers when 

you bring lunch from home; filling them 

up can trick your mind into thinking 

you’re eating more than you actually are. 

If you dine out, have your waiter box up 

half of your meal before he brings it to 

the table. If your meal comes with a side 

of chips or fries, ask if you can substitute 

it for veggies or fruits or not get one at 

all. Wait 20 minutes before grabbing a 

second helping; that’s how long it takes 

for your brain to signal to your stomach 

that you are full. 


9 

DON’T SKIP LUNCH 

You may default to delaying lunch 

when you’re swamped. But you should never 

go more than four or five hours without 

eating. If your meals are more spread out, try 

to have some snack that combines protein 

with complex carbohydrates. Think hummus 

and vegetables, whole-wheat toast with 

peanut butter, or Greek yogurt and fruit. 

KEEP A SOUND SLEEP SCHEDULE 

People need an average of seven to 

eight hours of sleep per night to function 

properly, but 40 percent of Americans 

shortchange their slumber. That lack of 

sleep can make your circadian rhythm’s 

afternoon dip feel even stronger. You may 

be tired during the day and feel it even 

more intensely in the early afternoon. 

44 



46 



6 Tips For Limiting 

FIBER WITH 

CROHN’S DISEASE 

by 

Susan Barnes 

Follow Us: 

Fiber isn’t very helpful in people with Crohn’s disease. These simple kitchen 

tips will help you cut back on fiber when the disease is flaring up. 

Fiber plays an 

important 

role in your 

good health. 

With Crohn’s 

disease, though, it’s not 

easy to have too much of 

a good thing. One type of 

fiber called soluble fiber 

because it dissolves in 

water can help reduce 

symptoms. However, 

the other type called 

insoluble fiber can worsen 

intestinal problems when 

your Crohn’s is active. 

Fortunately, a few simple 

steps in the kitchen can 

help you eat a diet lower 

in insoluble fiber. Here’s 

how to cut back especially 

during a flare. 

48 


Read this article and learn about the importance of detoxifying and apply it to get rid of the toxins that have 

accumulated in your body over time. 

 


1 

SKIP THE SEEDS 

Seeds can be particularly difficult 

to digest. Remove seeds from fruits and 

vegetables before cooking and eating 

them. Also, steer clear of seeds as snacks, 

and that includes popcorn. 

2 

SWITCH OUT YOUR GRAINS 

Normally, health experts 

recommend eating more whole grains. 

That’s because they contain the entire 

grain kernel and therefore have more 

nutrients. But when you’re in the middle 

of a flare, eating refined grains eases 

digestion. Choose white, sourdough, 

or potato bread instead of whole 

wheat or rye. 

3 

GO FOR NUT BUTTERS 

Like seeds, whole nuts can trigger 

problems. Instead, choose smooth nut 

butter, such as almond, cashew, or peanut 

butter. Paired with simple crackers or 

toast, they make a tasty snack. 


4 

DIG OUT THE PEELER 

The tough skin of some fruits and 

vegetables is made of insoluble fiber. 

Fruit skin may also contain irritants 

that can cause more damage to your 

gastrointestinal tract. Peel fruits like 

apples and vegetables like cucumbers 

and potatoes. 

5 

DITCH THE SALADS 

Raw vegetables especially green, 

leafy ones, contain more insoluble fiber. 

Instead of eating salads, get your veggies 

in cooked form. Try a flavorful soup made 

with vegetable stock or steam potatoes 

or asparagus until they’re very soft. This 

cooking method preserves more nutrients 

than boiling, while still breaking down the 

insoluble fiber. 

6 

AVOID EATING BEANS 

Skip the beans. Choose other lean 

sources of protein instead. Think fish, 

poultry, or red meat with the fat trimmed. 

50 



52 



6 Tips For A 

SUCCESSFUL FERMENTATION 

by 

Michael Hall 

Follow Us: 

Interested in making your own pickles? Read these seven simple tips for a 

successful home fermentation. 

This is the number one thing to 

understand about fermenting 

foods. Having an oxygen-free 

environment is crucial for a 

healthy ferment. Anaerobic 

fermentation means “absence of oxygen” 

and the lactic-acid bacteria, responsible for 

creating a healthy, stable fermented food, 

thrive in a low or no-oxygen environment. 

Exposing your fermenting foods to oxygen 

inhibits the growth of good bacteria while 

leaving you open to mold and yeast that 

thrive on oxygen. Anaerobic fermentation 

is achieved by having a completely airtight 

fermentation jar fitted with an airlock. 

When pushed up and out, the airlock 

first allows atmospheric oxygen a way to 

escape the container. It also allows for the 

excess CO2 created by the fermentation 

to be released. This keeps the lactic-acid 

bacteria happy and healthy. 

54 


When you learn as much as possible about fiber, it makes it easier to manage it in your daily life. 

Here’s how to get started. 

 


1 

USE HIGH-MINERAL 

UNREFINED SEA SALT 

Sea salt adds flavor, inhibits mold, and 

provides important minerals to the lactic 

acid bacteria. Using the appropriate 

amount of salt is important when 

fermenting foods. Bacteria that could be 

harmful to us can’t tolerate much salt, but 

there are healthy bacteria that can. Using 

too little salt can leave you open to molds 

and bacteria. On the other hand, using 

too much salt can inhibit the growth of 

the good bacteria and shifts the chemistry 

to salt-cured instead of fermented. 

Many vegetables like green beans, 

broccoli, cauliflower, garlic, and ginger 

require a 2% salt brine. This can be 

achieved my mixing 19 grams of a good 

quality, unrefined salt with 1 quart of 

water. Some vegetables create their own 

brine as the salt extracts the liquid from 

the vegetables. The rule of thumb for 

cabbage, beets, radishes, and daikon is 

19 grams of unrefined salt per 3 pounds 

of vegetables. 


2 

COVER AND MAINTAIN 

TEMPERATURE 

Cover your fermentation vessels to block 

out UV light because light destroys lactic 

acid bacteria. Simple wrap a towel around 

the vessel, making sure to leave the airlock 

uncovered. Note that the ideal temperature 

for vegetable ferments is 68 degrees to 72 

degrees Fahrenheit while milk ferments 

can tolerate higher temperatures up to 90 

degrees Fahrenheit. Make sure that you 

maintain the temperature. 

3 

USE CLEAN WATER 

Use filtered water without fluoride 

or chlorine because both kill lactic-acid 

bacteria. Some folks like to use bottled 

spring water. However, note that you 

should not use distilled water. 

4 

USE ONLY ORGANIC 

PRODUCE AND WHOLE HERBS 

Use high-quality, pesticide-free 

ingredients. Pesticides and herbicides will 

inhibit the growth of healthy bacteria and 

56 


are just plain bad for us. Please keep in 

mind that dry and powdered spices and 

herb may spoil and leave you with a funky 

ferment. Make sure that you only use 

whole spices and herbs for this process. 

5 

WATCH YOUR AIRLOCKS 

Be sure to watch that the water does 

not evaporate out of your airlock. It is 

important that you do not allow oxygen to 

enter your fermentation jar. You can fill your 

airlock with half water and half vegetable 

glycerin to prevent this from happening. 

6 

LEAVE IT ALONE 

Resist the urge to peek and open 

your ferments, especially in the first 

stages of fermentation. There are 

fermentation gases created during 

the first week of fermentation that 

sit on top the brine. These important 

fermentation gases serve many 

functions such as developing flavor, 

protection, stabilizing textures, etc. 

Opening the jar also leaves you open to 

molds, bacteria, and yeast that thrive 

on oxygen. 


58 



60 


5 Side Effects Of 

TURMERIC 

by 

Susan Barnes 

Follow Us: 

Turmeric has many health benefits; however, prolonged use may have 

negative effects. Read this and learn how you can avoid these side effects. 

Although turmeric 

provides many 

health benefits, 

high doses or 

prolonged use of 

turmeric may cause certain 

side effects. Turmeric has no 

RDA (Recommended Daily 

Allowance) because it is not 

regarded as an essential 

nutrient. However, a typical 

adult dosage as a standalone 

supplement is 400 to 

600 mg of curcumin a day. 

You should avoid turmeric 

if you have gallstones or 

bile obstructions. If you 

are taking Aspirin, consult 

with your doctor before 

taking turmeric, as it is an 

anti-platelet agent (prevent 

clot formation). People 

undergoing surgery should 

also avoid turmeric. Here are 

some side effects of turmeric 

and how to effectively 

avoid them. 


Homebrewing may be challenging, but the following five tips will help you make great fast brews in a short 

time span. 

 


1 

STOMACH UPSET AND 

LOSS OF APPETITE 

Due to its spicy nature, taking turmeric for 

a long period can cause stomach upset. 

To avoid this side effect, a supplement 

that makes use of an enteric coating is 

recommended. This way, the nutrients 

are absorbed in the small intestine 

while keeping the stomach free from 

any distress. 

2 

UTERINE STIMULATION 

AND BLEEDING 

Turmeric is known to be a uterine 

stimulant, which can encourage menstrual 

flow. Pregnant women and lactating 

mothers need to be careful when taking 

turmeric to avoid any harm to the baby. 

It is crucial to consult your doctor before 

taking any herbs during pregnancy. 

Turmeric is known to slow blood clotting, 

so it may lead to bleeding. It is also 

important to avoid turmeric if you are 

currently taking anticoagulant and 

antiplatelet medications. 

3 

SLOW ABSORPTION 

WHEN TAKEN ORALLY 

Turmeric tends not being absorbed 

well when taken orally. However, this 

can be corrected by taking multivitamin 

supplements containing piperine as 

62 


one active ingredient. Piperine will help 

promote the absorption of turmeric, so 

you can get all the health benefits. 

4 

DIARRHEA AND NAUSEA 

The two most common side effects 

associated with turmeric intake include 

diarrhea and nausea. A study has shown 

that those who take turmeric in large 

doses are likely to experienced diarrhea, 

sweating, and nausea. Lower your dosage 

or avoid taking turmeric if you experience 

these side effects. 

5 DECREASED 

CHEMOTHERAPY EFFECT 

Chemotherapy is the use of any drug to 

treat any disease. Research showed that 

turmeric might have chemotherapy effect. 

It is important to avoid using of turmeric 

or taking turmeric supplements while on 

chemotherapy treatment. 


64 



66 


10 Easy-To-Eat, 

POTASSIUM-RICH SUPER FOODS 

by 

Michael Hall 

Follow Us: 

Learn how potassium-rich food helps cure weak muscles and prevent blood 

vessel diseases, then use this knowledge to prevent hypertension and stroke. 

Potassium is an important 

mineral required for proper 

functioning of muscles. You 

need this mineral for making 

the nervous system healthy 

and in controlling body fluids. Taking 

potassium-rich foods helps in preventing 

hypertension and stroke. It also helps 

in preventing deficiency symptoms 

like depression and sleeplessness. 

Taking potassium-rich foods helps in 

curing weak muscles and fatigue and 

helps prevent blood vessel diseases. The 

daily requirement of potassium for adults 

is 4,700 mg. The following are the top 10 

easy-to-eat, potassium-rich super foods. 

1 

NUTRITION-PACKED BANANA 

Banana is the best food for getting 

potassium through diet. The fruit is rich 

in other nutrients like magnesium and 

vitamins. You can satisfy the craving of 

sweet foods by eating a banana. It is 

a delicious fruit that is easily available 

in all parts of the world. Eat the fruit 

whole, mix it in oatmeal, or have it as a 

banana smoothie. 


If you’re feeling tired after lunch, then read this article to learn how to minimize post-lunch fatigue 

and get through the afternoon energized. 

 


2 

CREAMY, VERSATILE AVOCADO 

Avocado is another fruit loaded 

with potassium. The fruit is also rich in 

fiber and healthy fats. Many people like 

to eat the fruit whole while some like to 

make a smoothie with it. Avocado is quite 

versatile, so you can make many types of 

dishes with it; guacamole is one very tasty 

avocado dish popular among people. 

3 

EASILY AVAILABLE AND 

INEXPENSIVE POTATO 

Potato is the most easily available and 

inexpensive food that contains potassium. It 

is rich in other nutrients like vitamin, iron, and 

carbohydrates. Avoid fried potatoes; bake or 

boil them instead. Don’t add cream, butter, and 

cheese to potato. You can also enjoy it cooked 

with vegetables, hummus, and other dishes. 

68 


4 

HEALTHY SWEET POTATO 

Sweet potato is another healthy vegetable with a lot of potassium in it. It is a lowcalorie 

vegetable with only 131 calories in one sweet potato. A single piece of this vegetable 

contains 694 mg potassium. It also contains some other nutrients like carbohydrates and 

beta-carotene. You can enjoy sweet potato baked, grilled, fried, boiled, or mashed. 

5 

GREEN LEAFY VEGETABLES 

Green leafy vegetables are a rich 

source of potassium. One cup of cooked 

leafy green vegetable contains 839 mg 

potassium. Spinach is the best leafy 

greens for you. Collard greens, beet 

greens, and kale also contain a lot of 

potassium. Make sure to include these 

vegetables in your diet. 

6 

ADD KIDNEY BEANS 

TO YOUR SALAD 

Kidney beans is another healthy food that 

contains high amounts of potassium; it is 

also rich in fiber. One cup cooked kidney 

beans contains 600 mg potassium. You 

should include the food in your diet. Eat it 

as a salad or mix it in burritos. 

7 

LOW-FAT YOGURT 

Yogurt is a very nutritious dairy 

food with a high amount of potassium 

in it. Eight ounces of yogurt contains 

about 531 mg of potassium. Eating yogurt 

can prevent symptoms of potassium 

deficiency. Always choose yogurt that 

contains very low fat and try to avoid 

flavored yogurt with sugar. 


8 

RAISINS AND OTHER DRIED FRUITS 

Some dried fruits contain a lot of 

potassium. One and a half ounce of raisins 

contains 322 mg potassium in it, so try to 

incorporate raisins in your diet. However, 

raisins are high in sugar and calories, so 

have them in limited amounts. 

9 

DRIED APRICOTS AND DATES 

Dried apricots and dates are good 

sources of potassium. One-fourth cup of 

dried apricot contains 257 mg potassium. 

Dates are also rich in potassium. You can 

get 167 mg potassium by eating a single 

date. Looking at their high potassium 

content, you should include dry apricots 

and dates in your diet. 

SALMON, HERRING, MACKEREL, 

AND HALIBUT 

Apart from being rich in omega-3 fats, fatty 

fishes are the best sources of potassium 

for non-vegetarian people. Salmon is the 

best fatty fish for getting potassium. A 

hundred grams of salmon contains 628 mg 

potassium. Some other fatty fishes that 

are rich in potassium are herring, tuna, 

mackerel, and halibut. 

70 



72 



7 Frequently Asked 

QUESTIONS ABOUT 

FIBER 

by 

Susan Barnes 

Follow Us: 

When you learn as much as possible about fiber, it makes it easier to manage 

it in your daily life. Here’s how to get started. 

So metimes, 

when folks add 

more veggies 

and fiberfilled 

foods 

to their plate, their 

digestive system doesn’t 

cooperate very well, and 

uncomfortable physical 

issues crop up. These notso-awesome 

bathroom 

trips and embarrassing 

gassy moments have given 

fiber a bad name. But fiber 

really is your friend; you 

just have to get to know it 

a little better and learn a 

few simple fiber guidelines. 

Today, this article will help 

mend any grudges that you 

have against fiber so you 

can live in harmony with it. 

1 

WHAT IS FIBER? 

Fiber is plant 

roughage. This is the part 

of veggies, fruits, beans, 

grains, nuts and seeds 

74 


Interested in making your own pickles? Read these seven simple tips for a successful home fermentation. 

 


that resists digestion. So why would you 

go out of your way to eat things that 

just come out anyway? It is precisely for 

that reason. Fiber helps clean out your 

digestive system and get rid of things like 

extra hormones, cholesterol, toxins, and 

waste that shouldn’t be in your system. 

Fiber also provides a plethora of other 

health benefits including proper colon 

health and intestinal bacterial balance. Also, 

fiber-rich foods are essential for a strong 

immune system, faster metabolism and 

weight control, diabetes and cardiovascular 

disease prevention, beautiful skin and 

better overall health. 

2 

WHAT ARE SOLUBLE AND 

INSOLUBLE FIBER? 

Soluble fiber absorbs liquid, swells, and 

is readily digested by intestinal bacteria. 

It ferments and produces gases in the 

digestive tract which is very important 

for colon health. Soluble fiber creates 

a feeling of fullness and is the kind of 

fiber responsible for lowering LDL “lousy” 

cholesterol. You have to look a little harder 

for soluble fiber in the diet, but champions 

include chia seeds, flax seeds, oats, oat 

bran, barley, beans, lentils, psyllium, 

and most fruits especially berries. 

Insoluble fiber has a laxative effect and is 


found in fruit and vegetable skins, wheat, 

wheat bran, rye, and rice. It doesn’t readily 

dissolve in water, so it adds to fecal bulk 

or poop mass. It’s crucial for hearty, 

healthy bowel movements which should 

be excreted at least once or twice a day. 

3 

HOW MUCH FIBER DO 

YOU NEED TO EAT? 

There’s a big difference between how 

much fiber the average person is eating 

and how much they should be eating for 

optimal health. The recommended intake 

for disease prevention is 14 grams of fiber 

for every 1000 calories consumed, which 

averages to at least 38 grams per day for 

men and 25 grams per day for women. Many 

health authorities, however, recommend 

eating even more fiber to better your 

chances of overall health and wellness. 

However, the average American fiber 

intake is about half of what’s recommended 

which is only 16-18 grams a day for men 

and 12-14 grams per day for women. 

Don’t leave out the children. Kids eat less 

food and should naturally have less fiber 

in their diet. But, fiber is still important 

for their overall health, and it’s important 

for them to have a mix of insoluble fiberrich 

veggies, wheat bran, and rice as well 

as soluble fiber-rich beans, seeds, and 

berries. Loose stools are often the first 

sign that a child may be getting too much 

fiber or an improper balance of soluble 

and insoluble fiber. 

76 


4 

DOES FIBER CAUSE 

GAS AND INDIGESTION? 

An abrupt increase in total fiber can 

cause gas and bloating. But, it’s really the 

fermentation of soluble fiber in the colon 

that produces these issues. Soluble fiber 

hits the colon undigested, and when the 

gut bacteria works to break it down, gas 

results. This is why the childhood song 

pokes fun at beans as the “musical fruit” 

and not the lettuce. Beans have a great 

deal of soluble fiber while lettuce has 

mostly insoluble fiber. Keep in mind that 

beans or no beans, it is actually normal to 

pass gas 13-21 times a day. 

5 

CAN FIBER HELP WITH 

DIGESTIVE DISORDERS? 

Irritable bowel syndrome and other digestive 

disorders affect how much gas moves 

through the intestinal tract and can increase 

intestinal gassiness as well as bloating and 

painful discomfort. Like anyone new to a highfiber 

diet, folks with sensitive or otherwise 

challenged digestive systems should increase 

fiber intake slowly and ensure a mix of 

both insoluble and soluble fiber-rich foods. 

Soluble fiber like the kind found in chia 

seeds and flax seeds helps to soften 

stools and make happy bowel movements 


with minimal discomfort. Raw vegetables 

and cruciferous vegetables may provide 

special challenges for those with digestive 

disorders. If this is the case, eating smaller 

quantities or cooking veggies thoroughly 

may give some relief. 

6 

HOW DO YOU AVOID 

CONSTIPATION? 

To avoid constipation which often goes 

along with extra gas and bloating, be sure 

to increase fluid intake as you increase 

fiber intake. If you’re dehydrated, your 

body pulls water from your food waste, 

making your poop more difficult to pass. 

Women on average need at least 2 liters 

of water a day and men need at least 3 

liters a day. You can also calculate this 

by dividing your body weight in half and 

drinking that quantity of water in ounces; 

a person who weighs 200 pounds needs to 

drink 100 ounces of water daily. 

7 

WHAT ELSE CAUSES GAS? 

Eating too fast, smoking, chewing 

gum, not chewing your food thoroughly, 

drinking carbonated beverages, eating 

lactose found in dairy products, even 

chowing on too much fructose (fruit 

sugar), and loading up on too many 

raffinose-heavy foods like beans, broccoli, 

cauliflower, and cabbage can increase 

gas production. In case you’re curious, 

raffinose is a hard-to-digest sugar. 

Kombu, a kind of seaweed, helps break it 

down, therefore making it easier to digest. 

A diet too high in fatty foods can 

also increase bloating and digestive 

discomfort. Fatty foods (even of the 

healthier fat variety) slow down stomach 

emptying and lower the transit time of 

foods through the digestive system. This 

gives the body extra time to get gassy 

and uncomfortable. 

78 



80 



6 Detox Tips 

THAT REALLY WORK 

by 

Michael Hall 

Follow Us: 

Read this article and learn about the importance of detoxifying and apply it to 

get rid of the toxins that have accumulated in your body over time. 

Detoxification, or detox, 

generally refers to the process 

of removing toxins from the 

body. It is important to know 

the importance of detox and 

apply it to get rid of the toxins that have 

accumulated in your body over time. Here 

are detox tips that really work. 

1 

IF YOU CAN’T READ IT, DON’T EAT IT 

The recommendation given during 

yearly lectures on nutrition to thirdgraders 

is relevant for everybody: if you 

can’t read it, don’t eat it. This means 

ingredients on food labels that are 

virtually unreadable, like acetaldehyde 

phenethyl propyl acetal which is a “fruit” 

flavoring found in ice cream, candy, 

cookies, and sodas. There’s not much 

convincing to be done at this point 

because not eating a lot of food with 

ingredients you can’t read is common 

sense. Why barrage your body with toxic 

chemicals if you don’t have to? 

82 


If you’re feeling tired after lunch, then read this article to learn how to minimize post-lunch fatigue 

and get through the afternoon energized. 

 


2 

TAKE DETOX-SUPPORTING 

SUPPLEMENTS 

Various stages of phase II liver 

detoxification require specific nutritional 

compounds to do their work. How can you 

make sure you’re getting those nutrients? 

Take a good daily multivitamin powder. It’s 

one of the easiest ways to purify. 

3 

KEEP YOURSELF HYDRATED 

Water makes up a large part of the 

body and is essential for your survival. 

This is why water plays a key role in 

daily detoxification. In fact, drinking 

enough water is probably the best 

action you can take to support your 

kidneys as they clean up your blood. 

How much water should you drink every 

day? Just check your lips and mouth. 

If they’re dry, you need to drink more 

water. Another simple method: take a 

look at the color of your urine. If it’s a dull 

yellow color, there’s not enough water 

diluting it, so you should drink more. 

Remember that you should be washing out 

toxins. Make sure that you’re not getting 

more toxins in the water you drink. For 

clean tap water, try installing a good filter. 


4 

SPEED UP TRANSIT TIME 

“Transit time” is the term for the 

hours and days it takes for a meal to move 

from mouth to going out the rectum; 

it is the transit from one end of your 

digestive tract to the other. A healthy 

transit time is about a day, although 

conventional doctors assert that 3 days 

is fine. Faster than 12 hours, and your 

body doesn’t have enough time to pull 

all the nutrients out of the food. Slower 

than 24 hours, and the digesting food 

starts to turn toxic, and those loitering 

toxins are reabsorbed into your system, 

causing and contributing to poor health. 

The easiest way to speed up transit 

time is to eat more fiber. An easy way 

to put more fiber in your diet is to eat 

whole grain cereal for breakfast every 

morning; you may also add a slice or 

two of whole-grain toast. You should 

also consider taking magnesium which 

is a must for healthy muscles and nerves 

including those responsible for peristalsis, 

the rhythmic muscle contractions that 

move food through the digestive tract. 

Make sure to drink more water; without 

it, your stools tend to be small and hard, 

slowing transit time. Take vitamin C which 

attracts water into the colon, therefore 

softening the stool and speeding the transit 

time. Between 500 and 1,000 mg is a good 

level for most people. Exercise regularly 

to provide a kind of intestinal massage 

that can speed transit time. Lastly, try 

to optimize thyroid function, because an 

underactive thyroid slows down everything 

in the body, including transit time. 

84 


5 

TAKE PROBIOTIC SUPPLEMENTS 

Probiotics provide the same friendly, health-giving bacteria, like Lactobacillus 

acidophilus, which typically inhabit your gut. These good-guy bacteria combat bad 

bacteria and fungi which, if allowed to multiply, make you toxic. However, probiotic 

supplements are not created equal. Either they don’t contain the number of bacteria 

advertised on the label, or the bacteria in the supplements are dead, or they die in 

the acidic environment of the stomach. Any of these means the probiotic isn’t doing 

you much good. 

6 

SWEAT IT OUT 

From Native American sweat 

lodges to the Finnish sauna, sweating 

for health is a worldwide tradition. 

Sweat therapy is a great way to aid 

detoxification. A highly-recommended type 

of sauna is called the far infrared sauna. 

There are a few suggestions for 

safe and effective use of saunas. 

Start with a few minutes, at a lower 

temperature, and gradually work your 

way up to longer durations and higher 

temperatures as you feel comfortable. 

Don’t overdo it; make sure you follow 

the guidelines in the sauna manual. 

If you’re feeling light-headed or otherwise 

uncomfortable in a sauna, listen to your 

body; it’s time to come out. Take drinking 

water into the sauna and sip throughout 

to prevent dehydration. Lastly, to prevent 

toxins from being reabsorbed, rinse 

off afterward. 


86 



88 


12 Ways To Naturally 

FRESHEN YOUR BREATH 

by 

Susan Barnes 

Follow Us: 

No one may 

notice that 

your breath 

is fresh, but 

e v e r y o n e 

will notice when it’s bad. 

Knowing that your breath 

is fresh helps you to 

feel confident in social 

situations. Bad odors can 

be embarrassing and can 

even be a clue to more 

serious health issues. Try 

these simple steps to keep 

your breath sweet the 

natural way. 

1 

If you want to keep your breath fresh all the time, try these steps to keep 

your breath sweet the natural way. 

BRUSH AND FLOSS 

Most bad breath 

starts in your mouth due 

to decaying food particles 

and bacteria, which 

lead to plaque buildup. 

Brush after every meal 

and floss daily. Some 

toothpaste brands include 

antibacterial agents to 

fight plaque. 


Being forgetful is normal. Read this article and learn which super foods to eat to help boost your memory 

 

 


2 

CLEAN YOUR TONGUE 

Your tongue has millions of 

microscopic filaments that trap food and 

bacteria. Brush the top of your tongue 

every day starting at the back and working 

forward. Any toothbrush will do, but some 

have special attachments to get the job 

done. You can also buy a tongue scraper 

at most drugstores. 

3 

GET A NEW TOOTHBRUSH 

All that bacteria gets transferred 

from your mouth to your toothbrush. 

Change your toothbrush every 3 to 4 

months. Stock up when they’re on sale, so 

you’ll always have a supply on hand. 

4 

SCHEDULE DENTAL CHECKUPS 

EVERY 6 MONTHS 

Professional cleanings will remove more 

plaque and tartar. This reduces your risk 

of halitosis and gum disease. Cavities and 

infected areas are a breeding ground for 

bacteria, so it’s best to catch them promptly. 

5 

DRINK LOTS OF WATER 

Drink 6 to 8 glasses of water daily. It 

will help keep your mouth moist and flush 

away food particles. Remember that alcohol 

and caffeine make your mouth drier. Even 

“morning breath” is primarily caused by 

your mouth drying out overnight, especially 

if you sleep with your mouth open. 

90 


6 

GO EASY ON THE GARLIC BREAD 

You may want to continue indulging 

in your favorite spicy foods. However, take 

extra care when you order curry for lunch. 

The pungent oils from foods like onions 

get carried from your bloodstream to your 

lungs and stay on your breath for as much 

as 24 hours. 

7 

CHEW SUGARLESS GUM 

Chewing gum stimulates the flow of 

saliva. Mints are also a temporary fix, but 

gum is even more effective. Studies show 

that cinnamon is particularly helpful for 

decreasing the bacteria in your mouth, 

plus, it’s delicious. 

8 

SALT WATER OR APPLE 

CIDER VINEGAR 

Some mouthwash contains alcohol, which 

can dry out your mouth. For a cheaper 

and natural remedy, make your own rinse. 

Gargle with plain salt water or a halfteaspoon 

of apple cider vinegar diluted in 

a glass of water. 

9 

BRUSH WITH BAKING SODA 

Baking soda is another inexpensive 

and natural treatment. Buy toothpaste that 

contains baking soda or sprinkle it on your 

toothbrush straight from the box. Baking 

soda lowers the acidity in your mouth and 

makes it less friendly to bacteria. 


PERFORM A SELF TEST 

It’s hard to tell how your own 

breath smells so you may be worrying 

about it needlessly. To check, cup your 

hand over your mouth, breathe out, 

and take a whiff of your hands. It’s also 

good to sniff your floss right after you 

pull it between your teeth. If you’re still 

unsure, ask someone close to you for 

their opinion. 

TIME HOW MUCH YOU TALK 

Like morning breath, talking for 

a long time can dry out your mouth. It’s 

hard to stay silent during a job interview. 

However, you can take extra precautions 

to reduce the odor. 

CONSULT YOUR DOCTOR OR DENTIST 

In rare cases, bad breath can be a sign of more 

serious health conditions. Such conditions 

may include infections or diabetes. If home 

remedies fail to work, your doctor or dentist 

can recommend any additional steps needed. 

Bad breath is embarrassing but easily 

overcome. It is important to practice good 

oral hygiene. Also, make use of the above 

tips and remedies to keep yourself healthy 

and kissable. 

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94 



8 Tips To 

RELIEVE CONSTIPATION 

by 

Michael Hall 

Follow Us: 

Constipation could be unpleasant, but you don’t have to suffer from it. Try 

these tips to get your digestive system back on track. 

1Prebiotics are a fascinating 

topic. You can devote an entire 

post to the scientific literature 

that speaks to the effectiveness 

of resistant starch and nonstarch 

polysaccharides for digestive and 

metabolic health; there’s a whole boatload 

of data which is always reassuring. 

However, in this particular post, the focus 

will be on the items that people with 

constipation can explore. If you’re curious, 

read this really great article on the subject. 

The most effective is starting out with an 

absolute minuscule dose of about a 1/16 

of a tsp of potato starch. You can then 

increase the dose by 1/16 of a teaspoon 

every week or so; just listen to what 

your body is telling you. It could take 

months to get up to even a tablespoon. 

Taking more than a tablespoon doesn’t 

really have any added benefit so you can 

stick to about a tablespoon each day. 

You can also try to regularly eat sweet 

potatoes or regular potatoes that have 

been cooked and then cooled (that’s a 

type 3 resistant starch), as well as recipes 

made with green bananas and plantains. 

Undoubtedly, most people are aware of 

96 


Healthy digestion generates enough energy for a healthy mind and body. Here are nine tips to 

promote healthy digestion the Ayurvedic way. 


the importance of eating soluble fiber via 

plant matter. You can also try to get your 

fill of vegetables each day. 

2 

TRY PROBIOTICS SUPPLEMENTS 

Several studies have shown that 

probiotics can decrease intestinal transit 

time (the length of time that matter takes 

to make its way through the digestive 

tract) in people with constipation. You can 

try different brands of probiotics; there 

are those with pre- and probiotics in it. 

It is important to keep in mind that you 

have to start at a much lower dose than 

recommended on the bottles and work 

your way up over several months. This 

will avoid causing more problems than 

you already may have. 

3 

USE GLYCERIN SUPPOSITORIES 

Some people stay away from 

suppositories like they’re the plague. 

However, glycerin suppositories have long 

been anecdotally successful and safe for 

people with chronic constipation. This also 

works for those with dysfunction in the 

motility of the lower gastrointestinal tract 

as well as pelvic floor dysfunction, for that 

matter. Unfortunately, there is a lack of 

clinical trials to back up this finding, so 


anyone interested in this approach needs 

to do their homework in terms of reading 

the anecdotal evidence and deciding if it is 

an appropriate strategy for them. 

4 

OBSERVE PROPER POSTURE 

The Squatty Potty has long been 

discussed in the paleo community as a 

great bathroom aide. While the Squatty 

Potty can put you in an optimal position, 

putting anything under your feet while 

you go to the bathroom can really help. 

If you have the funds to buy a Squatty 

Potty, that’s fantastic. If you don’t, a step 

stool or a pile of books can go a long way. 

Squatting allows for the relaxation of 

the puborectalis muscle, a muscle that 

attaches to the pubic bone (or symphysis) 

and loops around the rectum, which lets 

the rectum be in a straightened, poopfriendly 

position. Sitting on the toilet 

like you’re sitting on a chair forces you 

to eliminate “around a bend” in your 

rectum which is not the most ideal as you 

can imagine. Note that the puborectalis 

muscle is still generally your friend, since 

it’s just another thing that helps keep you 

from untimely bathroom surprises in your 

day-to-day life. 

5 

SET ASIDE TIME 

This is a point that is too often 

neglected in constipation discussions. 

If you’re someone who tends to have a 

bowel movement in the morning but you 

leave yourself 15 minutes to shower, get 

dressed, and shove some food in your 

face, it’s just not going to be an effective 

strategy for improving your bowel habits. 

Regardless of your personal bathroom 

clock, it is important to set aside a 

consistent time to get your business done. 

This allows your body to get into the 

habit, and it’ll require less effort on your 

part to get this moving along regularly. 

98 


Taking some time also allows your 

parasympathetic system to kick in to take 

care of your rest-and-digest functions. 

When you’re all go-go-go, your body is 

simply not primed to attend to this type of 

bodily function. The end of the digestive 

process, much like the beginning, often 

works better when you take a minute to let 

your body and mind be in a relaxed state. 

6 

KEEP YOURSELF MOVING 

Studies have found that regular 

movement in people with chronic 

constipation can increase the colonic 

transit time and improve effective bowel 

emptying. In most of the studies, “regular 

exercise” is counted as something like 

30 minutes of a brisk walk per day which 

seems quite reasonable. This is especially 

true because it doesn’t have to be all at the 

same time, nor does it necessarily have 

to be a walk. Just being active in some 

capacity throughout the day like doing 

yoga, lifting weights, rowing, etc. will be a 

huge help. 

7 

CONSIDER FOOD INTOLERANCES 

As with all difficult to treat health 

problems, it’s important to at least think 

about the possibility of food intolerance. 

While most people on a paleo/primal 

type plan have already removed grains 

and possibly dairy from their diet, it can 

be beneficial to consider other sources 

of food irritants. You would never have 

guessed that there could be a problem 

with eating apples on top of the grains that 

you already know of. As much as you love 

apples, you will have to remove them from 

your diet until your gut health improves. 

8 

KEEP YOURSELF HYDRATED 

While the small intestine is 

where most of the nutrient absorption 

happens, the colon is where the most 

of the water absorption happens. This 

is one reason why diarrhea, which 

decreases time in the colon, is watery. 

If your water intake is low, your body 

will try to absorb as much water from 

your gastrointestinal tract as it possibly 

can. What you are left with is a bunch 

of hard, dry stool that isn’t easy to pass. 

Some people, including some healthcare 

professionals, try to pass drinking water off 

as some magical cure-all for constipation. 

However, this isn’t true for all. The converse 

does apply though: being dehydrated can 

derail even the most well-intentioned 

efforts at relieving constipation. 


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102 


13 Top Super Foods 

FOR ATHLETES 

by 

Susan Barnes 

Follow Us: 

A healthy athlete is a productive athlete. Read this article and find out which 

superfoods improve an athlete’s overall health. 

Many people 

assume that 

all athletes eat 

a nutritious or 

well-balanced 

diet with lots of fresh 

fruits, vegetables, lean 

meats, and whole grains 

while never touching New 

Orleans’ fried seafood. 

Many do eat well, but the 

number that don’t take 

care of their bodies with 

good nutrition is quite 

alarming. As an athlete, not 

only will you maximize your 

performance with quality 

nutrition, but you will also 

maximize your health by 

adding years to your life. 

Below is a list of 15 super 

foods for athletes. These 

foods contain the necessary 

nutrients, antioxidants, 

anti-inflammatory agents, 

and anti-cancer properties 

to improve athletic 


The best way to improve your general health is through good nutrition. Read this article and learn how you 

can make room for a healthy diet. 

 


performance, enhance recovery, minimize 

muscle damage, improve strength, 

decrease body fat, build lean muscle, and 

most importantly, improve overall health. 

1 

HEART-HEALTHY OATMEAL 

Oatmeal is a heart-healthy whole 

grain that contains valuable soluble fiber to 

help soak up unwanted fat and cholesterol 

in the bloodstream. More importantly, it’s 

packed full of good carbohydrates which is 

the most critical energy source for athletes. 

Oatmeal maintains your energy for a 

longer period during your workout and 

curbs appetite by slowing the absorption of 

glucose into your bloodstream. 

2 

NON-FAT PLAIN 

OR GREEK YOGURT 

Yogurt is a well-known source of calcium, 

which supports healthy bones and 

reduces the risk of osteoporosis. But did 

you know that calcium also plays a role in 

muscle metabolism? Yogurt also contains 

live active cultures of bacteria that 

encourage the growth of “good” bacteria 

and inhibit the growth of the “bad.” 

This also helps the body fight cancer, 

allergies, diarrhea, and symptoms of IBS. 

For some people, plain yogurt may not 

taste good, so try to add a little sugarfree 

pancake syrup or honey to give it an 

excellent taste. 

104 


3 

ANTIOXIDANT-RICH BLUEBERRIES AND SPINACH 

This super fruit is full of nutrients and one of the best overall foods due 

to its antioxidant properties. They can help to reduce oxidative damage to cells 

resulting from free radicals produced during periods of strenuous activity. Nutrients 

in blueberries may also promote healthy blood pressure while also containing 

vitamin C to support your immune system. They are also a source of slow acting 

carbohydrates and fiber to help sustain your energy to maximize performance. 

This is another vegetable that contains a synergy of nutrients and phytonutrients for 

optimal health. Spinach contains carotenoids such as beta-carotene and zeaxanthin, 

along with the antioxidants CoQ10 and glutathione. In addition, it also contains alpha 

lipoic acid, which helps control blood sugar. The nutrients in this vegetable have 

been demonstrated in research to lower your risk of macular degeneration, lower 

homocysteine levels, neural tube defects in pregnant women, and most cancers. Add it 

to your salad, include it in your omelet, or add it 2-3 minutes before you finish cooking a 

piece of chicken or turkey. 


4 

GRAB SOME CANNED PUMPKIN 

The unique thing about pumpkin is 

its blend of phytonutrients as it contains 

the richest supply of the orange pigment 

in plants called the carotenoids. You may 

assume pumpkin contains a lot of sugar due 

to an affiliation with pumpkin pie, but canned 

pumpkin contains only 40 calories and 5 

grams of fiber per half cup. In addition, 1 

serving contains 3 times your recommended 

daily allowance for vitamin A. Use it to make 

a low-sugar pumpkin pie (with Splenda) or 

mix with a sugar-free pudding and skim milk 

to your preferred consistency. 

5 

OMEGA-3 LOADED WILD SALMON 

Salmon is a source of highquality 

protein, iron, and vitamin B12 

which is important for optimal athletic 

performance. It also contains omega-3 

fatty acids, which act as an antiinflammatory 

agent and may reduce 

muscle soreness and pain. The nutritional 

fats found in salmon have been shown 

in epidemiological and clinical trials to 

reduce the incidence of heart disease. 

Have a little sushi with wild salmon 2-3 

days a week to obtain your omega-3’s. 

6 

WHEY & CASEIN PROTEINS 

Fast (whey) and slow (casein) 

acting protein powders have completely 

opposite effects on muscle recovery and 

growth. Studies have demonstrated that 

blood amino acid levels are low in the 

morning and immediately after a workout. 

Consuming a liquid beverage or powder 

with whey protein isolate optimizes blood 

amino acid levels immediately after a 

workout but returns to baseline levels 

within 2 hours. It’s best to use whey 

protein in the morning, before, and after 

a workout to minimize muscle breakdown 

and increase muscle recovery. Casein 

protein (i.e. cottage cheese) on the other 

hand, maintains blood amino acid levels 

for 6-8 hours after consumption and 

is more advantageous to consume 60- 

90 minutes before bedtime to minimize 

muscle breakdown while sleeping. 

106 


7 

CHUG ON CHOCOLATE MILK 

Did you know consuming 12-16 ounces of chocolate milk post workout, especially 

an intense weight lifting session, is as beneficial as consuming a commercial protein 

and carbohydrate beverage? Chocolate milk contains a similar amino acid profile as 

a commercial protein beverage in addition to a 4:1 ratio of carbohydrates to protein, 

which has been demonstrated to be the ideal ratio in scientific research to enhance 

muscle glycogen and recovery. In addition, it contains a nice blend of the electrolytes 

sodium and potassium for hydration. Finally, it’s packed with vitamin D and calcium, it 

tastes great and is an inexpensive and effective beverage to enhance recovery. Consume 

12-16 ounces after your strength training workout. 

8 

BROCCOLI, CAULIFLOWER, 

AND CABBAGE 

Parents have always encouraged or maybe 

tried to force children to eat their broccoli, 

and they were absolutely right. A study 

demonstrated broccoli consumption 

prevented the development of tumors 

by 60% and reduced the size of tumors 

that did develop by 75%. It is an excellent 

source of vitamin C and K and is a good 

source of folate and vitamin A as well. Most 

importantly, it contains more polyphenols 

than most if not all vegetables and 

possesses anti-inflammatory properties 

to minimize arthritis, muscle soreness, 

muscle damage, and chronic pain. 

9 

EGGS AND WALNUTS 

A recent study in the American 

Journal of Clinical Nutrition indicated eggs 

boost HDL (good cholesterol) and large 

particle LDL (this is good). Choose eggs 

rich in omega 3 fatty acids (i.e. Egglands 

Best). For the athlete, eggs pack a variety 

of nutrients from B12, riboflavin, selenium, 

phosphorus, and most importantly, 

protein. Eggs rank the highest on the 

protein digestibility and amino acid score 


chart, indicating all protein from eggs is 

absorbed. They are an excellent source 

of the branched chain amino acid (BCAA) 

leucine, the most important amino acid for 

signaling protein synthesis (muscle repair). 

Walnuts are also a rich source of omega-3 

fatty acids (alpha-linolenic acid), which act 

as an anti-inflammatory agent. They’re 

also high in plant sterols, which reduce 

cholesterol. In addition, walnuts are 

an excellent source of the amino acid 

arginine, which acts as a vasodilator for 

the blood vessels which keep them smooth 

by improving blood flow. They’re also the 

nut with the highest anti-oxidant status 

and are rich in copper and magnesium. 

VERSATILE SWEET POTATO 

This is one of the most versatile, 

starchy vegetables to use in the cooking 

process, as you could offer it as pie, soup, 

fries, chips, pancakes, and many other 

recipes. This nutrient-dense super food 

contains more of the antioxidant betacarotene 

than any other fruit or vegetable. 

They are also a source of vitamin C and 

one of the only fat-free sources of vitamin 

E. Of course, vitamins C and E both have 

antioxidant properties and aid in muscle 

recovery among athletes. In addition, they 

are an excellent source of iron, which 

is important in oxygen production for 

athletes during a workout. 

EXTRA VIRGIN OLIVE OIL 

There are so many different types 

of oil available in the grocery store, but 

one sets itself apart from the others in 

regards to quality, health benefits, and 

versatility; extra virgin olive oil is clearly 

the winner. Seventy-two percent of the 

fat in olive oil comes from heart-healthy 

monounsaturated fats. Extra virgin olive 

oil is the least processed type compared 

to virgin, pure, or extra light olive oil. 

Studies have demonstrated that extra 

virgin olive oil offers protection against 

heart disease by controlling LDL (“bad”) 

cholesterol levels while raising HDL (the 

“good” cholesterol) levels. Especially for the 

endurance and ultra-endurance athlete, a 

higher fat diet may minimize the utilization 

of carbohydrates for energy and increase 

endurance performance. For the power 

108 


athlete, a healthy balance of fat maintains 

or stimulates testosterone production for 

optimal muscle growth. Pour some on 

your salad, meat, or vegetables to get the 

most out of its nutritional benefits. 

EXTRA LEAN PROTEIN 

There are a variety of lean meats 

available for athletes to choose from but 

the top lean sources of protein are 96% 

ground beef, flank steak, chicken breast, 

turkey breast, buffalo, and ostrich. All are 

much lower or very low in saturated fat. 

In addition, most contain zinc, selenium, 

vitamins B12 and B6, and iron. Protein 

has many functions, such as collagen and 

tissue repair, repair of muscle tissue post 

exercise, and increasing the hormone 

leptin, which signals fullness. 

SHIITAKE MUSHROOMS 

Mushrooms contain essential 

amino acids, a variety of vitamins, and 

zinc, but what’s unique about shiitake 

mushrooms is their anti-cancer and antiviral 

properties that significantly boosts the 

immune system. Shiitake extract, called 

lentinan, has demonstrated positive effects 

on the liver, stomach, lung, bowel, and 

ovarian cancers. Lentinan stimulates the 

production of T-lymphocytes and natural 

killer cells providing defense from free 

radicals and toxins to the immune system. 

You might ask how this relates to athletics. 

A healthier athlete is a more productive 

athlete. If mushrooms are your least favorite 

vegetable, hide them in your omelet or take 

1000 mg of shiitake mushroom extract. 


110 



112 


TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

The August edition of 

Gut Health Problems 

will be available this summer. 

• THINGS TO KNOW ABOUT GMOS 

• HOW TO MAKE AN AMAZING 

SMOOTHIE 

• WAYS TO INCREASE YOUR 

ENERGY 

• TIPS FOR ABSORBING VITAMINS 

FROM YOUR FOOD 

• TOP FERMENTED FOODS FOR 

YOUR GUT 

• HOW TO CURE CONSTIPATION 

• PRINCIPLES FOR CHOOSING THE 

RIGHT PROBIOTIC 

Follow Us:

Gut Health Problems - July 2017

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