Weekly Blog: The Place I Fit
Week 12: Pre, Pro & Pos!
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Hello and welcome!
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This week I explore the world of prebiotics, probiotics, and positivity.
Discover how these elements can enhance your health and well-being.
Let's begin to explore, learn, and grow together!
Prebiotics and Probiotics
Prebiotics are non-digestible food components that promote the growth of beneficial bacteria in the gut. They are found in various foods and are not digested by the body but utilized by gut microbes. They act as food for probiotics and help improve gut health.
These beneficial bacteria help break down food more efficiently, allowing the body to absorb nutrients more effectively. Additionally, prebiotics can improve the gut barrier function, which helps prevent harmful substances from entering the bloodstream and ensures that nutrients are absorbed properly.
Probiotics are live beneficial bacteria and yeasts that are found in certain foods and supplements. They help maintain a healthy balance of gut bacteria and support digestive health. These bacteria help digest food and produce enzymes for nutrient absorption.
Known as "good bacteria," they are thought to enhance gut health, aid digestion, modulate inflammatory responses, and strengthen the immune system. These species already live in your body, along with many others.
Prebiotics and Probiotics work together to support gut health with prebiotics serving as food for probiotics.
When prebiotics are consumed, they promote the growth and activity of probiotics in the gut. This symbiotic relationship helps maintain a healthy balance of gut bacteria, improves digestion, enhances immune function, and reduces inflammation.
Prebiotics offer several health benefits for the digestive system and overall well-being.
Improved Gut Health: Prebiotics promote the growth of beneficial bacteria in the gut, which helps maintain a healthy balance of gut microbiota and supports digestion.
Enhanced Immune Function: By fostering a healthy gut environment, prebiotics can boost the immune system and help the body fight off infections.
Better Nutrient Absorption: Prebiotics can enhance the absorption of nutrients from food, ensuring that the body gets the most out of what you eat.
Reduced Inflammation: Prebiotics can help reduce inflammation in the gut, which is beneficial for conditions like inflammatory bowel disease (IBD).
Improved Metabolic Health: Prebiotics can help regulate blood sugar levels and improve metabolic health, reducing the risk of conditions like diabetes and obesity.
Examples of foods that are high in prebiotics include:
o Chicory Root: Contains inulin, a type of prebiotic fiber that promotes the growth of beneficial bacteria in the gut.
o Jerusalem Artichoke: Also known as sunchokes, these are rich in inulin and can help improve gut health.
o Garlic: Contains prebiotic fibers that support the growth of beneficial gut bacteria.
o Onions: Rich in prebiotics, particularly inulin and fructooligosaccharides (FOS), which promote gut health.
o Leeks: Similar to onions and garlic, leeks are high in prebiotic fibers.
o Asparagus: Contains inulin, which helps nourish beneficial gut bacteria.
o Bananas: Particularly green bananas are a good source of prebiotic fibers.
o Barley: Contains beta-glucan, a type of prebiotic fiber that supports gut health.
o Oats: Rich in beta-glucan, which promotes the growth of beneficial gut bacteria.
o Apples: Contain pectin, a type of prebiotic fiber that supports gut health.
Probiotics offer several health benefits, particularly for the digestive system such as:
Improved Digestive Health: Probiotics help maintain a healthy balance of gut bacteria, which can aid in digestion and prevent issues like diarrhea and irritable bowel syndrome (IBS).
Enhanced Immune Function: By promoting a healthy gut microbiome, probiotics can boost the immune system and help the body fight off infections.
Reduced Inflammation: Probiotics can help reduce inflammation in the gut, which is beneficial for conditions like inflammatory bowel disease (IBD).
Better Nutrient Absorption: Probiotics can enhance the absorption of nutrients from food, ensuring that the body gets the most out of what you eat.
Mental Health Benefits: There is growing evidence that probiotics can have a positive impact on mental health by influencing the gut-brain axis, potentially reducing symptoms of anxiety and depression.
Some examples of foods that are rich in probiotics:
o Yogurt: One of the most well-known sources of probiotics, yogurt contains live cultures that can help improve gut health.
o Kefir: A fermented milk drink that is packed with probiotics and has a tangy flavor.
o Sauerkraut: Fermented cabbage that is rich in probiotics and also provides vitamins and minerals.
o Kimchi: A traditional Korean dish made from fermented vegetables, often cabbage and radishes, that is loaded with probiotics.
o Miso: A Japanese seasoning made from fermented soybeans, often used in soups and sauces.
o Tempeh: A fermented soybean product that is a great source of probiotics and protein.
o Pickles: Fermented cucumbers that can provide probiotics, especially if they are naturally fermented without vinegar.
o Buttermilk: Traditional buttermilk, which is the liquid left after churning butter, contains probiotics.
o Natto: A Japanese dish made from fermented soybeans that is rich in probiotics and has a strong flavor.
o Fermented Cheeses: Certain types of cheese, such as Gouda, cheddar, and Swiss, contain probiotics.
Prebiotics enhance nutrient absorption by promoting the growth and activity of beneficial bacteria in the gut.
Probiotics enhance nutrient absorption by promoting a healthy balance of gut bacteria.
In short prebiotics and probiotics work together to support gut health by promoting the growth and activity of beneficial bacteria in the digestive system.
Prebiotics serve as food for probiotics, helping them thrive and maintain a healthy balance of gut bacteria.
Personal Growth
I met a man this week who was by all regards “nobody” or “no one special”. These were not my words but his. We both were in a line awaiting our turn in a professional establishment.
He stood behind me in line and on several occasions, I would hear him speaking out loud. At first, I did not respond to his idle chatter. By the time he spoke for the third time, and mentally processing his prior statements I was intrigued and found myself turning to face him directly.
Looking at him I smiled and replied, “Yes, today is a good day and I am thankful for it as well” and turned to face the front of the line.
“You know I have not always been a good man. I’ve struggled with alcohol addiction, poor choices, not caring about myself, let alone those around me, but I’ve always kept a good job. I have a license in electrical contracting, but people look at me as if I am nothing. But that is okay, I’m not here to please any of them”. I’m just happy to still be here and enjoy this beautiful day.”
I replied, “Amen and thank God.”
If I can speak honestly, and share, I was not fearful of this man, but his appearance may have been off putting to some as his clothing was disheveled and probably had been worn a number of times without a wash. For some reason, I could tell he was doing his best.
As we waited in line for a number of minutes longer, I heard him speaking to others in the line behind him. Offering words to uplift, encourage, and promote positivity.
After being assisted and completing my business, I searched for this man and no longer saw him in the line but wished all a good day as I departed.
Completing my errands and returning home, I logged in to finish work and respond to a few emails. This would prove stressful as I looked for several responses that would signal the successful completion of a few tasks and allow me to move forward and progress that were not there. Instead more this, and more that was requested.
Frustrated and feeling defeated, I closed my computer and decided to log off for the day. Sitting in silence, looking out the patio door at the beautiful sun filled sky, the words of the man who stood behind me earlier rang out in my mind.
I closed my eyes, took a few deep breathes and allowed my mind to fully understand and my body to absorb the positivity, encouragement, and sheer joyful energy that resonated with him.
Before I knew it, I was back on my computer and had begun addressing the prior issues one at a time. I stayed focused and committed and completed my task at 12:30 a.m.
Positive human energy is the uplifting and encouraging force that inspires and motivates individuals, fostering a sense of well-being and connection. It offers numerous benefits that can significantly impact both individual well-being and interpersonal relationships.
Enhanced Well-being: Positive human energy fosters a sense of happiness, contentment, and overall well-being. It can help reduce stress and anxiety, leading to a more balanced and fulfilling life.
Improved Relationships: By radiating positive energy, individuals can create stronger and more meaningful connections with others. This can lead to better communication, increased empathy, and more supportive relationships.
Increased Motivation: Positive human energy can inspire and motivate individuals to pursue their goals and dreams. It can provide the drive and determination needed to overcome challenges and achieve success.
Boosted Resilience: Individuals who harness positive energy are often more resilient in the face of adversity. They can bounce back from setbacks more quickly and maintain a positive outlook even during difficult times.
Enhanced Creativity: Positive energy can stimulate creativity and innovation. It encourages individuals to think outside the box and come up with new ideas and solutions.
Improved Physical Health: Positive human energy can have a beneficial impact on physical health. It can boost the immune system, improve sleep quality, and increase overall vitality.
I was awake before the alarm the next morning, and still feeling invigorated got myself together to begin a new day.
Upon logging in and checking emails, I not only had a favorable response from the project I had worked tirelessly on, but the other matters had now been approved and in process for the next step.
Cultivating positive human energy involves adopting practices and habits that uplift and inspire both yourself and those around you.
Practice Gratitude: Regularly expressing gratitude for the good things in your life can help shift your focus to positivity and appreciation.
Engage in Acts of Kindness: Performing small acts of kindness for others can create a ripple effect of positivity and enhance your own sense of well-being.
Surround Yourself with Positive People: Being around positive and supportive individuals can help you maintain a positive outlook and energy.
Stay Active: Physical activity, such as exercise or yoga, can boost your mood and energy levels.
Mindfulness and Meditation: Practicing mindfulness and meditation can help you stay present and reduce stress, fostering a positive mindset.
Pursue Your Passions: Engaging in activities that you are passionate about can bring joy and fulfillment, contributing to positive energy.
Maintain a Healthy Lifestyle: Eating nutritious foods, getting enough sleep, and staying hydrated can support your physical and mental well-being.
Positive Self-Talk: Replacing negative thoughts with positive affirmations can help build a more optimistic mindset.
Connect with Nature: Spending time outdoors and connecting with nature can have a calming and rejuvenating effect.
Set Goals and Celebrate Achievements: Setting achievable goals and celebrating your successes can boost your motivation and positivity.
A positive mindset is crucial for overall well-being and success. It helps individuals approach challenges with optimism and resilience, leading to better problem-solving and stress management.
Positivity can also improve mental health, boost self-esteem, and enhance relationships by fostering empathy and understanding. It can increase motivation and productivity, making it easier to achieve personal and professional goals.
Dear reader,
Remain POSITIVE and let it be the only thing standing in your way for facing tomorrow.
Cranberry Orange Kombucha
Kombucha is a fermented tea drink that has a rich history dating back centuries. It is believed to have originated in China, where it was traditionally consumed for its health benefits. The drink then spread to Russia and other parts of Eastern Europe before gaining popularity in the United States in the early 21st century.
Kombucha is made by fermenting sweetened tea using a symbiotic culture of bacteria and yeast (SCOBY). This fermentation process produces a slightly effervescent drink with a mild sour or vinegar flavor.
This acquired tasting elixir is known for its improved digestive health, enhanced immune function, detoxification, increased energy, joint health, and mental health benefits.
Recipe for Cranberry Orange Kombucha:
Ingredients:
1 gallon of brewed kombucha (recommend purchase a Kombucha Starter Pack)
1 cup of cranberry juice (preferably unsweetened)
1 cup of freshly squeezed orange juice
1 tablespoon of grated orange zest
1/2 cup of fresh or dried cranberries (optional)
Instructions:
Brew your kombucha as usual and complete the first fermentation.
Once the first fermentation is complete, remove the SCOBY and 1-2 cups of kombucha to use as a starter for your next batch.
In a clean glass jar or bottle, combine the cranberry juice, orange juice, and grated orange zest.
Pour the brewed kombucha into the jar or bottle, leaving about an inch of space at the top.
If using, add fresh or dried cranberries to the jar or bottle.
Seal the jar or bottle with a tight-fitting lid and let it sit at room temperature for 3-7 days to allow the flavors to infuse and the kombucha to carbonate.
After the second fermentation, refrigerate the kombucha to slow down the fermentation process and enjoy it chilled.
This Cranberry Orange Kombucha is a refreshing and flavorful drink that's perfect for any time of the day. Enjoy!
With greater awareness of probiotics and the possible health benefits of fermented foods, Kombucha home-brewing kits and commercial brews are readily available in many places.
Today, kombucha is enjoyed globally and is often marketed as a healthy alternative to other beverages.
Community Engagement
One of the most exciting aspects of this blog is the opportunity to interact with you. I encourage you to leave comments, ask questions, and share your own experiences. Together, we can create a dynamic and positive community where everyone feels heard and valued.
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Share Your Journey
We all have unique paths and experiences, particularly when it comes to making dietary changes. Sharing your journey can inspire others and provide encouragement.
What's been your biggest challenge or most rewarding moment in adopting a healthy lifestyle? Let's discuss it in the comments below.
Until next week, best regards to each of you! 😊
Medical Disclaimer
The content shared in this blog is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your personal health.
References
Harvard Health Publishing By Lisa Catanese, ELS, Health Writer. Prebiotics: Understanding their role in gut health. 15 May 2024. https://www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health.
Mayo Clinic Health Systems. Speaking of Health: An introduction to probiotics. 13 July 2022. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/an-introduction-to-probiotics.
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About Me
To give you a bit of background, I am 57 years old and live in Washington State. I enjoy traveling, music, and football. I have acquired considerable knowledge in self-advocacy for health through navigating my own health journey.
Having faced my share of challenges in life, here I stand!
This blog is intended to connect individuals interested in wellness and to share experiences. This platform aspires to be a space for collective learning and growth.