We’ve all heard the phrase “follow your gut.” But what if your gut is giving you confusing signals? For those with frequent constipation, diarrhea, nausea, gas, bloating and other uncomfortable stomach issues, this can be the case. One way to understand what your body is trying to tell you is to take a quick inventory of the things that we know help you feel your best. Fortunately, there are unique nutrients in foods called prebiotics and probiotics that can actually help manage these symptoms (and many others) and maybe even help ease troubles down the road. 

What are  Pre  and Probiotics: 

Probiotics are found in foods and supplements with live microorganisms that help to maintain and increase the number of “good” bacteria in the gut. 

On the other hand, prebiotics are nutrients found in foods (and more recently in supplements) that help to feed and balance the gut microflora, or the “good” bacteria, mentioned above. 

Prebiotics and probiotics work synergistically, or together in harmony, to build and support a healthy gut-microbiome. 

Why are  Pre  and Probiotics Important: 

When we eat pre and probiotics, our gut then has the tools to be able to: 

• Digest or break down the foods we eat, which may help to manage or reduce unpleasant gut symptoms 
• Control inflammation by helping the body to absorb and use nutrients effectively and efficiently 
• Communicate with a variety of cells in the body that impact the immune system, brain function, and even mood regulation

Foods with Prebiotics: 

Think high-fiber foods like … 

• Artichokes
• Asparagus
• Bananas
• Whole grains 
• Beans 
• Onions, garlic, and leeks 

Foods with Probiotics: 

Think fermented or cultured foods like… 

• Yogurt
• Kefir
• Sauerkraut
• Kimchi 
• Aged cheeses 

Supplements: 

When considering the right pre or probiotic for you, there are several factors to consider. First and foremost, because supplements are not regulated in the U.S., talking to your doctor or provider about the specific product you are thinking about taking is always recommended. Second, not all products are the same. There are a variety of beneficial bacteria such as Lactobacillus and Bifidobacterium to name a few, and many contain additional nutrients or enzymes that may also impact function and tolerance. Unfortunately, this means some may work for you and your condition and some may work against it. This is where your healthcare team comes into play! Lastly, it is important to think about how much and how often you plan to supplement. This is to make sure you are getting all the good stuff without the potential negative side effects like additional GI discomfort and of course, loss of time and money. 

The Bottom-Line

When it comes to how you feel, even a small amount of discomfort can have an impact on your day, not to mention your food choices. Getting to the root-cause as soon as possible is key. While good nutrition is essential, it is also important to consider other factors that impact gut health like daily movement, stress management, sleep habits, and even medications such as antibiotics. Keep the conversation going with your healthcare team for tools and resources and make sure to communicate concerns you have as soon as possible. The best thing we can do for ourselves is to be proactive . . . and what better way to do that than with delicious food! 

AS

The warmer temps outside make us want to gather with family and friends to enjoy the
nice weather. If you’re in need of some new one-pan-grill meals, we’re here to help!

Here’s how to make chicken fajitas in a cast iron skillet on the grill:

1. Marinate and season chicken breasts, cover, and refrigerate while you prepare
the grill.
2. Set grill to medium heat.
3. Oil the skillet and put it on the grill as it is preheating so that it starts getting up to
temperature.
4. Throw seasoned, marinated chicken in until it starts to turn white.
5. Add all veggies and more seasoning/marinade.
6. Cook until chicken is cooked through and veggies are tender.
7. Top with pico de gallo, jalapenos, avocado, cheese, lime, sour cream, cilantro, or
whatever you prefer!

You can make your seasoning/marinade with whatever ingredients you love and keep
on hand, or you can purchase marinade ready to go at your local grocery store. These
fajitas are simple, quick, customizable, and sure to be a hit at your next cookout!
If you prefer a side with your fajitas, you can also serve them with grilled corn salad
since the grill is already fired up!

Ingredients needed:
● 6-8 ears corn
● 2 Tbsp olive oil
● ½ red onion, diced
● ½ red bell pepper, diced
● 1 avocado, chopped and peeled

Dressing ingredients:
● 4 tbsp olive oil
● 6 tbsp apple cider vinegar
● 1 tsp sugar
● 1 tsp Dijon mustard
● Juice from 1 lime
● Salt and pepper

Instructions:
1. Whisk dressing ingredients together and set aside.
2. Add 1-2 inches of water to a large skillet. Bring to a boil. Add shucked corn
ears and cook for 3-4 minutes, rotating to cook on all sides. Drain water.

3. Heat grill on medium-high heat. Brush corn lightly with olive oil and grill for a
few minutes, rotating it as it cooks, until golden on all sides.
4. Allow the corn to cool and then cut corn off of the cob and add to a bowl.
Add remaining salad ingredients and drizzle with desired amount of dressing
Toss to combine. Refrigerate until ready to serve.

*Corn salad recipe by Alyssa Rivers: https://therecipecritic.com/summer-corn-salad/

If you’re interested in how to care for a cast iron skillet or the benefits of cooking with
one, click the link below!

Do you know the benefits of cooking in cast iron?

• Cast iron cookware becomes non-stick when it is well seasoned. This allows you to use less oil when cooking.
• Cast iron lasts longer and is more durable than traditional stainless-steel pots and pans.
• Cast iron cookware provides additional iron to the diet.
• Cast iron retains heat well and is great for searing meat.
• Cast iron is also quite versatile. Between skillets and Dutch ovens, you can cook a wide variety of foods. They can be used in the oven, on a traditional stovetop, or even outdoors on the grill.

Cast iron skillets differ from traditional pots and pan because they need to be seasoned, not cleaned in the traditional way.  Here’s how to season cast iron cookware:

1. Preheat oven to 450 degrees.
2. Wash the cookware with warm water, using a small amount of soap, then dry with a towel that won’t leave lint behind.
3. Apply a thin layer of cooking oil such as vegetable or canola. You can also buy seasoning sprays. Be sure to apply this oil to the cookware inside and out, making sure not to miss the handles!
4. Be cautious not to use too much oil, as it can make the pan sticky.
5. Lastly, bake the cookware upside down at 450 degrees for one hour. After it cools, it is ready to go!

Be sure to re-season your cast iron cookware from time to time, especially if you have cooked acidic foods. These can erode the seasoning. Signs that you need to re-season your skillet are when it starts looking dull gray in color or when food starts to stick. For more information on cooking with or maintaining cast iron, click the link below:

https://www.lodgecastiron.com/cast-iron-101/benefits-cast-iron

Do you ever feel caught up and confused by the mixed messages out there about nutrition? There’s an endless supply of opinions about food with a quick google search. But how much of this information is actually helpful?

Because of the abundance of varied nutrition information, it can be easy for us to fall into the trap of controlling every little detail about our food choices. This micromanaging creates an obsessive relationship with food, which ultimately leaves us feeling overwhelmed and frustrated. Choosing a style of eating that best serves you and your needs is the best approach to improving behavioral patterns around food.

The Ellyn Satter Hierarchy of Food Needs focuses on what’s actually important:

1. Enough Food

   • If you are in a place of food insecurity, your main priority is ensuring you have adequate foods available to you. Food insecurity can include limited financial resources or the intentional restriction of food.

2. Acceptable Food

   • When your home is full of plenty of foods to choose from, you then are able to apply your preferences to your food choices. Your preferences may be influenced by your culture or life experiences growing up – this is for you to explore and honor.

3. Reliable, ongoing access to food

   • Knowing that you will have ongoing access to food means that you’re able to plan ahead for future meals. This could look like planning a fun dinner meal for the weekend with some tasty ingredients that you enjoy.

4. Good-tasting food

   • When food is restricted or limited, foods often taste so delicious that it’s difficult to stop eating them. Overtime with consistent nourishment from all foods, you’ll notice that you’re more in control of your food choices, therefore eliminating those chaotic feelings with food.

5. Novel Food

   • After allowing yourself to have those yummy foods for a long period of time, you may find yourself searching for new foods to try. This is because we will sometimes get bored with the same foods day after day. Food variety is key.

6. Instrumental food

   • Once you have developed a solid, healthy relationship with food by working your way through these levels, you are then able to make food choices more specific to your goals that meet your physical, emotional, and spiritual needs.

Remember that it takes time working through these different levels. If you have been living a life full of strict dieting and food rules, you may take some extra time in certain areas. Meet with a dietitian to help guide you through the process!

-CC