Gut Microbiota

A diet high in fruits, vegetables, and whole grains allows beneficial bacteria to dominate and inhibits the growth of  harmful strains. Here are some general tips for helping microbes in our body, however more research is needed on what the optimal solution is:

  • Focus on fruits and vegetables: A plant based diet rich in vegetables, fruit, legumes and high in dietary fiber and polyphenols seems to help the microbiota. These foods offer prebiotics.
  • Fermented foods may affect microbiota by influencing the gene expression of the bacteria that already exists. Yogurt and kefir are both naturally fermented foods with live active cultures and sauerkraut, kimchi, tempeh, and raw vinegar are high in Lactobacillus bacteria.
  • Garlic and leeks contain natural sources of prebiotic inulin.
  • Focus on minimum processed foods and limit sugar and unhealthy fats.
  • Consider taking a probiotic supplement (L. acidophilus, L. reuteri, B. longum and B. bifidium) — during and after antibiotic use to help manage antibiotic-induced diarrhea. Antibiotics kill all bacteria (good and bad!), so it is helpful to take probiotic supplements two hours before or after taking antibiotics.

Food & Nutrition May/June 2015. Academy of Nutrition and Dietetics.

Summer Snack.. A Must!

Looking for a new, healthy recipe for the summer?

Are you a peanut butter fanatic?

Than you must try this creamy peanut butter dip!

    • Take one 5.3-ounce container of nonfat Oikos Greek Vanilla yogurt.
    • Mix in two tbsp. peanut butter (I prefer crunchy), 1/2 tbsp. honey, and 1/8 teaspoon cinnamon.
    • Serve with slices of apple, banana, and pear. Store unused portion in the fridge.

Makes four, two-tbsp. servings. Each serving contains 66 calories, 3.75 grams of fat, .5 grams of saturated fat, .75 grams of fiber, and 5.5 grams of protein.

Visit for more amazing recipes and nutrition tips! (What an awesome site!)

Simple Healing Foods

Remedies straight from the kitchen!


1. Banana

2. Raisins

3. Yogurt

4. Apricots

5. Tuna

6. Ginger tea

7. Basil

8. Pear

9. Buckwheat Honey

10. Cabbage

11. Turkey

12. Figs

13. Orange Juice

14. Garlic

15. Chamomile Tea

16. Potatoes


Find out why these foods help heal stress, stomach aches, and headaches!

Morning Meals

Peanut Butter and Jelly Sandwich

  • Spread each half of a toasted whole wheat English muffin with 1 Tbsp peanut butter
  • Top each half with 1/4 c sliced banana
  • Eat as an open-faced sandwich with a side of 20 blueberries

Cheesy Eggs On Toast

  • Make an omelet made with 1 egg and 2 egg whites
  • Fill it with spinach, tomatoes, and a sprinkle of shredded mozzarella
  • Eat with 2 slices of whole wheat toast (no butter!)

Peach Parfait

  • Spoon 1/2 c fat-free artificially sweetened vanilla yogurt into a dish
  • Top with 1/4 c store-bought low-fat granola
  • Top with 1/2 c sliced fresh peaches
  • Sprinkle on ground cinnamon

Waffle Sundae

  • Prepare 2 frozen whole grain waffles according to package directions
  • Top each waffle with 1/4 c nonfat plain yogurt
  • Add 1 Tbsp slivered almonds, 1/4 c fresh raspberries, and 1/2 Tbsp pure maple syrup


Read more for great breakfasts! :

5 Quick, Healthy Snacks!

Looking for a quick snack? Here are some combinations of foods that are excellent together!quick snacks

For more information:

Go Yogurt?

A research study has shown that  people who said they ate yogurt also reported consuming higher amounts of other good-for-you foods, such as fruits, vegetables, nuts, fish and whole grains. Yogurt is a good source of calcium, magnesium, and potassium and many Americans don’t consume enough of these nutrients. The study shows that if many consume yogurt in place of less healthy foods, it may help eliminate the inadequate intake of shortfall nutrients.

A one-cup serving of low-fat yogurt has a similar nutrition profile to that of a cup of low-fat milk, but with roughly 50 percent more potassium, calcium, and magnesium, the researchers pointed out.

What are your thoughts on this? Do you believe consuming yogurt makes you eat healthier foods?


For more information: MyHealthNewsDaily By Cari Nierenberg

Calorie Swaps

With all the choices we have to make on what we eat, there’s no wonder why we can’t see what’s healthier for us right in front of our eyes… 100 calorie food swaps!

1. Instead of a bagel, reach for an English muffin — Swap the 3½-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices.

2. Instead of low-fat milk, go for Greek yogurt — Flip-flop your breakfast bowl—Instead of pouring 1/2 cup low-fat milk over your bowl of granola (about 2/3 cup), sprinkle ¼ cup granola over 6 ounces of nonfat Greek yogurt. Low-fat granola has about 1.5g fat in 1⁄4 cup—that’s 75% less than regular granola.

3. Instead of Orange Juice, go for the orange! — Skip the 12-ounce glass of orange juice. Eat a fresh orange instead—one cup of OJ has 24 grams of sugar, double the amount in an orange. Plus you’ll tack on an extra 3 grams of fiber, too, by eating whole fruit.

4. Instead of bread, go for a wrap! — Pile your sandwich fixings on one (8-inch) 100-calorie whole-wheat wrap, rather than 2 slices of hearty multigrain bread.

5. Skip the crackers, go for apple slices instead — Enjoy that savory sharp cheddar with crisp apple slices instead of wheat crackers – and up your daily fruit count too! You’ll also save on sodium. Five wheat crackers: 200mg sodium. One medium fresh apple: Zero.

6. Go for the corn tortillas instead of the flour ones —  Stuff the tasty fixings into 2 (6-inch) corn tortillas, rather than one (10-inch) flour tortilla. You’ll also save 450mg of sodium.

7. Trail mix over mixed nuts — Two handfuls of nuts are heart-healthy but calorie-heavy. Downsize the 2 handfuls of nuts to 1 (about 3⁄4 oz.), and add a handful of air-popped popcorn and whole-grain cereal, such as Chex. There are 400 calories in a half cup of nuts—so portion carefully.

For more information:


Why Should I Incorporate Dairy Products In My Diet?

As many as half of all American women and 25 percent of men older than 50 will break a bone because of osteoporosis, don’t let this be you!

Even if you consume milk and other milk products, you’re most likely still not meeting the recommended amount that you’re supposed to be getting. especially if you’re female. Adults should aim for three servings of dairy products per day.  Research suggests that dairy foods and the nutrients they provide can shield you against weak bones, high blood pressure, possibly lead to weight loss, and prevent certain cancers. Both children and adults consume too little calcium, vitamin D, potassium and dietary fiber. Dairy products can help provide you with all of these nutrients except for fiber.

Milk and other dairy products provide calcium, protein, vitamin D, phosphorus, magnesium, and potassium that work together to help build and protect bones. Population studies suggest that consuming dairy foods lowers the risk of developing high blood pressure. Dairy products also seem to help reduce the risk of colorectal cancer!

For more information:–tms–premhnstr–k-h20121017-20121017,0,736385.story Written by Jill Weisenberger, M.S., R.D.

Skip The Pumpkin Muffin, Go For the Autumn Fruit Salad!

Autumn Fruit Salad

Ingredients: Makes 6-8 servings

2 1/2 cups seedless grapes
2 apples, cored and chopped
1 banana, peeled and sliced
2 cups chopped pears
1 cup lowfat vanilla yogurt
1 teaspoon cinnamon
1 tablespoon apple cider or juice
1/2 cup almond slivers (optional)

1. Cut grapes in half.
2. Combine grapes, apples, banana and pears in a medium bowl.
3. In a small bowl, mix yogurt with cinnamon and apple cider or juice.
4. Pour yogurt mixture and almonds over fruit, and mix.
5. Chill and serve.
6. Refrigerate leftovers.

Nutrition Facts: Serving size 1/6 of recipe

Calories: 270

Calories from fat: 90

Total fat: 10g    16%

Saturated fat: 1g   6%

Cholesterol: less than 5mg  1%

Sodium: 30 mg   1%

Total Carbohydrate: 34g   14%

Dietary Fiber: 6g  26%

Sugars: 31g

Protein: 7g

                    Vitamin A: 2%           Vitamin C: 25%              Calcium: 15%                Iron: 8%

Percent (%) Daily Value:
5% or less is LOW
20% or more is HIGH

Quick tips of using grapes in your food:

  • Freeze them to make a cool snack!
  • Serve them with cheese and crackers 
  • Add grapes to all types of salads
  • Remember to rinse before using!

For more information and another recipe to incorporate grapes into your diet, visit: