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Probiotics or Prebiotics?

What are Probiotics and Prebiotics?

Probiotics is a familiar term but admittedly my knowledge about Prebiotics was not as clear. So I thought, you might be interested what I found out.

You may ask, why did I add the picture of a yogurt parfait cup with granola oats and berries? It will make sense soon.

Probiotics

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But our body is full of bacteria, both good and bad.

Probiotics are often called “good” or “helpful” bacteria because they help keep your digestive system healthy by controlling growth of harmful bacteria.

Sources of Probiotics. One of the best familiar sources of probiotics, for example, is yogurt. It has good bacteria like lactobacillus. However, not all yogurts you see on the shelf are rich on live probiotic cultures. Look for “live or active cultures” on the label to be sure your favorite brand of yogurt is a rich source of probiotics.

Buttermilk, another fermented product, contains probiotics.

You may have heard about or seen probiotic milk. It is milk that has probiotics added to it. Milk alone is not a natural source of probiotics.

Most soy and almond milk brands do not have significant amounts of probiotics. However, there are brands of both that are fortified with probiotics. Just look for “probiotics” on the label or any reference to live or active cultures.

Other good food sources are those that are fermented such as sauerkraut, miso soup, fermented soft cheeses (like Gouda), or sourdough baked goods.

The common feature of all these foods is fermentation, a process that produces probiotics.

Prebiotics

Prebiotics on the other hand are carbohydrates that cannot be digested by the human body. But they are food for probiotics and help nourish them in our intestines to maintain a healthy amount and keep our digestive system in balance. Remember, probiotics are live cultures of ‘good’ bacteria.

Foods rich in prebiotics include whole grains, asparagus, artichokes, bananas, oatmeal, honey, garlic, onions, legumes, and many more you can find in: The 19 Best Prebiotic Foods You Should Eat

What foods, if any, have both prebiotics and probiotics in them?

Foods, as described, that contain probiotics and prebiotics. are very different. As such, there is no food that contains both. You can find supplements that contain probiotics and prebiotics together, but they are not highly recommended as the fiber in the prebiotic foods play an important role in the digestion process.

Health Benefits of Pro- and Prebiotics

The primary benefit of probiotics and prebiotics combined is that they interact beneficially to maintain a healthy and balanced digestive system.

For example, if we don’t eat foods rich in prebiotics (whole grains, bananas . . . ), the level of probiotics (live bacteria in yoghurt, fermented foods, . . .) may fall. While it’s unclear exactly what effect that may have on any individual, we do know that it’s important to keep the right balance between good and harmful bacteria in our digestive system.

Probiotics health benefits: There is some evidence that eating yogurt may help prevent vaginal yeast infections. Some doctors recommend this to help prevent infections in women who have them frequently.

Yogurt, in addition to one of the best probiotic-rich foods, is also an excellent source of lean protein and calcium.

Eating yogurt may help with certain types of diarrhea. By replenishing the good bacteria that may have been lost, yogurt can help bring the good and bad bacteria back in balance.

Although more research is needed, there is some evidence that probiotics might help:

Treat diarrhea, especially after taking certain antibiotics
Treat irritable bowel syndrome
Speed treatment of certain intestinal infections
Prevent or reduce the severity of colds and flu
Ease allergic disorders such as eczema and hay fever
Lower LDL “bad” cholesterol.

Probiotics and prebiotics are also being studied for effectiveness and safety in other diseases, such as diabetes, cancer and heart disease.

NOTE: Since probiotics or prebiotics or both come in supplemental forms, they are not an appropriate replacement of prescribed medications. You should not stop taking your medications without talking to your doctor

Prebiotic foods are also a great source of vitamins, minerals, and other nutrients to give us energy and vital to overall health.

Summary

Barring any food allergies, a well-balanced healthy diet should include pro- and prebiotic rich foods to maintain a balanced digestive system and overall healthy nutrition.

Probiotic rich foods, such as fat-free yogurt with ‘live active bacteria’, and foods rich in prebiotics like whole grains, bananas, legumes, and more are certainly heart-healthy and may help lower cholesterol.

If you don’t like yoghurt or milk products, seek out other fermented food sources like sourdough bread, sauerkraut, miso soup.

Now you understand why a yogurt parfait with’live and active cultures’ and granola/oats, including a banana and berries is a perfect balanced and nutritious pro- and prebiotic healthy breakfast to start the day!

Sources: WebMed; Mayo Clinic

Water – The 7 Wonders

by Ute Goldkuhle

The days are shorter, it’s cooler outside and we may not feel the need to drink water throughout the day. But as in many colder regions the homes are heated and the air is dry, the need for hydrating throughout the day is as urgent.

Some time ago I wrote a more extensive article on Water: The Juice of Life and Health and discussed WHY water is the juice of life. But today’s post is more a summary refresher with a new twist to remind everyone not to back off drinking sufficient water.

Water – The 7 Wonders

Remind yourself daily of the seven wonders of life. It will make it easier to remain diligent about drinking water.

Water:

Helps to Stay Slimmer – Water revs up metabolism and helps you feel full or curbs hunger before a meal. Interestingly, for those of you who do not like icy cold water as I don’t, you many want to try to add some ice cubes to the glass. Our body must work to warm the water up, burning a few extra calories in the process.
Boosts Energy – If you’re feeling tired, drained and depleted, get a pick-me-up with water. Dehydration makes you feel tired. The water will help transport the blood oxygen and nutrients to the cells, including the brain to give it a boost. Try to drink a glass of water (8-16 oz) in the morning before you eat and drink anything else and note your boost becoming alert. I have become addicted to that.
Lowers Stress – About 70% to 80% of your brain tissue is water. If you’re dehydrated, your body and your mind are stressed. If you’re feeling thirsty, you’re already a little dehydrated. Keep water at hand!
Builds Muscle Tone – Drinking water helps prevent muscle cramping and lubricates joints in the body. When you’re well hydrated, you can exercise longer and stronger.
Nourishes Your Skin – Fine lines and wrinkles are deeper when you’re dehydrated. Drinking water hydrates skin cells and plumps them up, making your face look younger. It also flushes out impurities and improves circulation and blood flow, helping your skin glow.
Enhances Staying Regular – Along with fiber, water is important for good digestion. Water helps dissolve waste particles and passes them smoothly through your digestive tract. If you’re dehydrated, your body absorbs all the water, leaving your colon dry and making it more difficult to pass waste.
Reduces Kidney Stones – The rate of painful kidney stones is rising. One of the reasons could be because people — including children — aren’t drinking enough water. Water dilutes the salts and minerals in your urine that form the solid crystals known as kidney stones. Kidney stones can’t form in diluted urine, so reduce your risk with plenty of water!

How much water do we need to drink?

We are NOT talking about soda, or any drinks enhanced with additives like sugar, salt, etc. but just PLAIN water. If it is too plain for your taste buds, just add a squeeze of citrus, a few berries, or your favorite herbs, like mint.

The Institute of Medicine recommends about 7 to 9 glasses (8oz) per day. This is your overall fluid intake per day, including anything you eat or drink containing water in it, like fruits or vegetables. But let’s keep in mind that each person’s needs vary. The exact amount you need depends on your size, gender, age, level of activity, energy use, where you live, the weather, your general health and what we eat fruits and vegetables vary in water content.

RULE #1: If your health is somewhat compromised, if you are on medications, if your lifestyle is irregular or out of a normal range, or if you are unsure how much water per day is right for you, check with your Primary Health Care Provider or with a Certified Dietician!

Conclusion

Water is essential for your body. It prevents dehydration, constipation, and kidney stones. Plus, with no calories, it’s the best beverage for your waistline. If you add 1 to 3 cups of water a day to your diet, you could end up taking in less fat, salt, sugar, and up to 200 fewer calories per day.

Source: WebMed https://www.webmd.com/diet/ss/slideshow-water-health

Women 50+ Know This

by Ute Goldkuhle

Browsing through my files to search for some inspiration what to talk to you about today, I did not search hard. A special report published in 2010 by the members of an online community of Vibrant Nation caught my attention.

Vibrant Nation was founded in 2007 as an online community where smart, successful women age 50+ share information, tips, and opinions about culture, fashion, books, spirituality, beauty, work, politics, and more. Today it has evolved into a Vibrant Nation’s Network of 1200+ influencers or marketing experts featuring men and women from every generation and lifestyle that is.

Highlights of the Special Report: Women 50+ Know This

Women 50+ Know:

The best lines from their favorite books: Among the seven books cited, one stood out for me: Jesus for the Non-Religious, by John Shelby Spong.

Prejudice may serve your need to survive, but it will never serve your need to be whole, to be fully human. If you cannot escape these debilitating aspects of your frightened humanity and move beyond the boundaries of fear that cause you to build yourself up by tearing another down, you can never be fully human.

How to share a home with an adult child: Members shared 10 sound insights; e.g. “Accept that you don’t have to love everything about your adult child” or “Help them formulate a plan for independence” with more in-depth suggestions how to best handle it.
The best lotions for dry skin: Women shared a variety of Lotions they like and why; e.g. Cetaphil Moisturizing Lotion – “I like Cetaphil lotion and cleanser. It was dermatologist recommended. Have tried expensive brands and I’ve learned that keeping it simple and inexpensive works best for me.”
Great sex after 50: “[At 67], he is the most generous lover I have ever known,” “I am awestruck at the amazing love life we now share. I thought this was all over.” And many stories added.
How to make their passion for “giving back” a career: “Ease away from materialism and stop holding onto stuff!” “What I love most, though, is seeing how what we’re doing has made a difference in someone’s life.” And much more.
How to deal with divorce after a longtime marriage: “Be not afraid to take the leap.” “Reconnect with your soul.” “Know that it’s better to be alone than with the wrong person.” “Take time to grieve.” And more.
The spiritual self: “The connection with a ‘higher power or being’ is very intimate and peaceful. Finding a place inside yourself where you can be totally peaceful is something that you need for your total health.” “Sometimes our words get in the way of our hearts.” And more, some powerful insights.

This is only a glimpse of the wealth of wisdom women like you and me shared. Though it was published in 2010, such insights of women remain timeless.

Though this report is no longer available online, if you feel stimulated and like to read the full report, I like to share a copy for you to download: Women50PlusKnowThis

Additional Articles I recommend

I was impressed by the quality of featured posts on the Vibrant Nation site such as: Divorce, Boomer-Style, and What it Means for You which cites and analyzes population statistics and trends of authentic data such as The Pew Research Center.

Or, the article: The Mother of All Influencers in which they cite their own study and found that mothers have a significant influence on purchases made by their children of every age, regardless of whether they’re shopping for fashion, entertainment, food & drinks, or technology and examine why that is. Of course, it is not surprising.

I hope you enjoyed the highlights of this Special Report: Women 50 + Know This! (Because they do!)

Here is the download link again: Women50PlusKnowThis

Harness the Power of Nostalgia to Find Happiness

by Ute Goldkuhle

We are approaching the holiday season, a time of heightened nostalgia, bringing out more intense emotions of happiness and also feeling sad.

It’s a time filled with pageantry, traditions, history, family memories. We preserve recipes, memorabilia and so much more. It’s also natural to feel a longing for times gone by—a childhood spent singing carols or meals spent with now departed loved ones.

But let’s dig a bit deeper to understand nostalgia. It’s always fascinating when scientists probe deeper to find answers to the ‘why.’ Only in recent years has nostalgia raised interest in the neurosciences community.

Meaning of Nostalgia

Definition

Cambridge Dictionary defines nostalgia as “a feeling of pleasure and sometimes slight sadness at the same time as you think about things that happened in the past: Hearing her voice again filled him with nostalgia.”

Without being aware, we often say that ‘this cake or that music reminds me of . . . ‘

Brief science review

Hutson, M. reports in Scientific American: Why Nostalgia Is Good for You-The bittersweet emotion increases feelings of vitality ( November 2016):

recently scientists have explored the bittersweet feeling of nostalgia and found that nostalgia serves a positive function, improving mood and possibly mental health.

Knapton, S., Science Editor of The Telegraph Science, summarizes a study by The National Trust and The University of Surrey: Your brain on nostalgia: first study shows neurons light up in meaningful places (October 2017):

. . . for the first time, scientists have recorded that nostalgic reaction in the brain using MRI scans. Whether it is wandering through woodland where we once played as children, or paddling in the same seas as past summer holidays, going back to meaningful places sparks significant mental and emotional changes which boosts wellbeing. . .

They proved the physical and emotional benefits of place, far beyond any research that has been done before. This means how meaningful places generate significant response in areas of the brain and how deep rooted this connection truly is.

The University of Southampton in England is one of the leaders in documenting the impact of nostalgia. Among their findings, they suggest that collective memories make us feel a sense of belonging. For example, the place where a person gets married carries a far greater emotional importance than the ring they receive on the day, or photographs from the wedding.

Experts used to warn against living in the past, but the new studies show that memories have positive effects on coping skills and mood. Nostalgia gives us our roots and helps us empathize.

Major Benefits of Nostalgia

Feel more connected. Collective memories make us feel a sense of belonging, e.g., we travel far to be together with family to celebrate special life events or holidays.
Understand yourself better. Looking back also creates more continuity in our lives. We learn how our background influences us today.
Discover deeper meaning in your life. Naturally, we tend to focus on important times and people. This makes it easier to see our overall direction and purpose.
Increase your self-confidence. Those who regularly indulge in nostalgia also report greater self-esteem. This is a great opportunity to reflect on your accomplishments and witness how you thrive through adversity.
Boost your mood. Recalling good times is an instant mood booster.
Strengthen your coping skills. There are also practical advantages to looking back. If you tend to be nostalgic, you may also demonstrate greater resiliency.
Brings a feeling of vitality – energy and spirit.

We can conclude that nostalgia lifts our spirits, and strengthen our relationships!

There are many ways people elicit nostalgia—looking at photographs, cooking certain meals, sharing stories or playing music. And yes, we may shed some tears at times and be troubled by a sense of loss. If that happens, we can shift our emotions to be mindful of how those events or people have enriched our life.

How I Harnessed the Power of Nostalgia to Find Happiness – Personal Story

My Grandmother’s handwritten Cookbook, approx. 1920

My grandmother, the only one I had, lived with us. Unfortunately, she always was a very unhappy person, did not like children; at least that was my feeling.

Later in life I understood the incredible hardship she endured throughout life: lived through two world wars, extremely difficult marriage, husband (my grandfather) left her to fend for herself with four little children. There was no support for her. She had to find a way to survive.

But she was an amazing cook. I loved to watch her cook and bake in a small coal stove, though I was never allowed to help her except do the dishes. This was after WWII, in the late 1940’s – 1950’s.

During the Christmas Season she would get out her cook book to bake the most delicious cookies, a great variety. Again, I was not allowed to help, just to watch.

That cookbook was magic to me and left an early powerful imprint in me: “One day I want to have that cookbook!” It contained the mysteries of creating these delicious cookies.

Fast forward: Long after I had left home, emigrated, started my own family and my grandmother had passed, I asked my mother about that cookbook. It came in the mail. When I unpacked it, I was overcome with incredible emotions, sad and joy.

Touching this cookbook, filled with my grandmother’s handwritten recipes, dating back to around 1920 . . . symbolizes all who she really was: her care and love for family was ‘in the kitchen and her hands.’

The grandmother who I did not like and I felt who did not like me, who I had watched creating amazing meals, cakes, cookies – often from very sparse supplies – had passed along her greatest gift to me: I love cooking, creating meals from simple supplies, and enjoyed baking for my family and now grandkids.

The Power of Nostalgia to Find Happiness!

Embracing The Fall Season

by Ute Goldkuhle

When you walk through the dry Fall leaves and hear their ‘rusty crackly voice’ talking to you, it’s magic!

It is an unusually beautiful, warm, sunny Fall Sunday here in Cleveland, OH. I decided to let nature talk today.

I ventured out to explore Bedford Reservation. I so love it to explore new places and this was one.

As described, “At over 2,200 acres, Bedford Reservation gives the appearance of a continuous forest of large trees as it was not logged due to its rugged terrain. This reservation features a deep gorge — declared a National Natural Landmark — carved out by Tinker’s Creek, with picturesque vistas and waterfalls. Mature trees and abundant wildflowers are found within its deep forests.”

As I was told, walking along this path about 3 miles I would reach the waterfalls.

Somehow I was not on the right path to reach the falls. After 3 miles, the path ended at Tinker’s Creek edge and I had to return.

Was I sorry?

Absolutely not! I become so immersed in the sounds around me, the trickling water of the creek, the whistling drying leaves still on the trees, the colors and abundant textures, the dry leaves on the ground and the trees – mature and young.

This is just a glimpse of impressions to invite you to join the magic of the season!

Coffee – Health or Curse?

by Ute Goldkuhle

A 30-Day Journey Exploring a Heart-Healthy Lifestyle – Day 29

Yesterday, Day 28, we dreamed wildly BIG! Today, let’s lament about another “Feel Good” moment – that first cup of coffee in the morning. It is Saturday morning and It was such a delicious body-mind-spirit wake up boost to get me going to the pool for another water aerobics workout.

To boost a joyful mood, I first checked what the weather will be today. Another sunny day! Yes, another sunny day in Cleveland! I had the perfect coffee mug to celebrate the day begin. Do you have special mugs, cups, drinking glasses? They add the right touch to the mood you want to set.

It was one of those mornings when I just had to push myself to get going, let alone to get ready for exercise.

Now, I have to apologize to all the non-coffee drinkers. And this is not to convert you but to join me in the ‘wake up ceremony’, the sentiment we create to start our day well when we are a bit slow waking up. I know you have a similar ‘helper’ drink or snack or routine to refresh you. Would be lovely if you could share this with us below.

Coffee – Healthy or Not? What does the Science Say?

Coffee, the most popular drink in the world, its health effects have been studied for several decades. I am sure you have read and heard both arguments. The best source of health information is the evidence based most current science literature. Evidence based means the best available clinical evidence from systematic research.

Always keep in mind that science is not absolute and studies build on current knowledge, depending on the selection of people being studied, their number and circumstances which all impact study outcomes.

Health Benefits of Coffee

National Institute of Health (NIH) in 2012 reports a significant study: Coffee Drinkers Have Lower Risk of Death. Data of more than 400,000 U.S. 400,000 U.S. men and women, ages 50 to 71, who participated in the NIH-AARP Diet and Health Study were followed via questionnaire for about 12 years.

They found that coffee drinkers were less likely to die from heart disease, respiratory disease, stroke, injuries and accidents, diabetes and infections. But researcher stress that it did not prove that drinking coffee makes people live longer.

Researchers didn’t find any association between coffee consumption and deaths from breast cancer in women. That was long ago a high scare based on incomplete studies.

Overall results provided some reassurance that moderate coffee drinking does not adversely affect health.

Recently, June 15, 2017 Kris Gunnars, BSc published in Healthline a summary of the science literature: 13 Health Benefits of Coffee. He states that “Coffee is actually very healthy.”

Of the 13 benefits Gunnars reported, here are a few highlights. Coffee . . .

Can help people feel less tired and increase energy levels. The Caffeine in coffee blocks an inhibitory neurotransmitter in the brain, which leads to a stimulant effect. This improves energy levels, mood and various aspects of brain function.
Can help burn fat. Caffeine can boost the metabolic rate, though might lose effect over long time.
Contains Caffeine which can drastically improve physical performance. That’s why many sports drinks contain caffeine.
Contains several essential nutrients: Vitamins B12 & B5, Potassium, Magnesium.
Drinkers have a much lower risk of getting Alzheimer’s disease and Type II Diabetes.
Can fight depression and make you happier.
Drinkers do not have an increased risk of heart disease, but a slightly lower risk of stroke.
Contains a massive amount of antioxidants which could account for the overall health benefits.

With all the health benefits you may think that coffee is good for everyone. Not so fast!

Coffee and Health Concerns

In the NIH study, researchers also emphasized that coffee’s health effects are unclear. The brew contains a diverse mix of biologically active compounds, so its effects in the human body can be difficult to tease out.

As with everything you put into your body, there are healthy and unhealthy amounts of caffeine. When you get too much caffeine for your system, the following problems can develop. Caffeine:

May reduce the fertility in women.
Can raise blood sugar level when suffering from Diabetes.
Causes indigestion in some people.
When consumed too much (6 cups and more per day) can also lead to heart problems which include stroke and heart attack.
Can modestly increase calcium excretion and reduce absorption. That could lead to bone loss and osteoporosis over time.

As you can see, caffeine can be good or bad for us. It all depends on how much you get, and how your individual and unique system responds to caffeine. You may respond to drinking coffee in a way that is entirely different from someone else.

Understand that caffeine is not required by the human body. While it does offer several benefits, you don’t need any caffeine to be healthy, strong, alert and mentally sharp.

How Much Caffeine Should You Be Drinking?

So, how much is too much caffeine? Many other health factors play a role. If you have a history of high blood pressure, the American Journal of Hypertension and Mayo Clinic stress that moderation is the key with caffeine.

Multiple health agencies and caffeine “experts” around the world seem to agree that consuming 300 to 400 mg of caffeine (in about 3 -4 cups of coffee or 2 energy drinks) each day is a healthy amount which should not be exceeded.

Conclusion

Coffee is the most popular drink in the world. I have traveled many different countries and places, coffee in many variations is available and enjoyed almost everywhere.

Let’s all understand that caffeine has different effects on different people. There are too many studies to reference that remind us how vastly different caffeine affects different people.

Two nearly identical individuals of the same gender, age, nationality and fitness level may have decidedly different responses to any amount of caffeine.

To consume coffee in a healthy way, know your body, be careful if you are on any medications or have a health condition, and check with your health care provider!

Enjoy Your Coffee the Healthy Way!

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