Pre and Probiotics: The Dynamic Duo

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

Time-Saving Tips in the Kitchen from Your Dietitians at Banister Nutrition

When your schedule gets busy, do your food choices suffer?

Time can be a huge factor when making breakfast in the morning, packing a lunch, and/or putting a balanced meal on the table for dinner. Good news! Cooking doesn’t always have to require hours in the kitchen. The Dietitians at Banister Nutrition are letting you in on some of the kitchen shortcuts we use when we’re in a time crunch!

1. Have a plan

Having a plan for meals can help not only cut down on time spent at the grocery store, but also help cut down on time you spend during the week coming up with what to cook.

2. Chop and/or measure ahead of time

If you have free time the night before or on the weekend, spend a few minutes measuring and chopping to save time.

3. Prepare meals/sides ahead of time

Prepare 2-3 entrees and 3-4 side dishes on the weekend to save time during the week. You can mix and match to decide what sounds best each night. Make it fun by rolling a dice to choose or allowing each family member to put together a meal.

4. Use frozen/canned veggies or pre-chopped/diced veggies

Using frozen/canned veggies or pre-chopped/diced veggies can help to eliminate prep work when putting together a meal.

5. Purchase squeeze-bottle herbs

To help prevent the time you would spend removing stems and dicing into tiny pieces, try using squeeze bottle herbs.

6. Try pre-cooked meats (frozen chicken or refrigerated steak strips)

If cooking protein is a time-sucker for you, then this option is great. The nutritional value doesn’t significantly change, and it is still a great alternative to eating out.

7. Double or triple a recipe

By cooking in bulk, you can get several meals out of one time spent in the kitchen. Freeze in meal-size portions to enjoy for future use. Be sure to always label/date/keep inventory when storing foods in the freezer.

8. Keep it simple

Keeping it cold and simple may save time. Choose a fast protein like cottage cheese, a grain like Triscuit crackers, a raw veggie like baby carrots, and fresh fruit like an apple and – voila! – you have a balanced meal.

9. Don’t be afraid of compromise

If it comes down to it, consider picking up an entree out and pairing itwith a fast side dish at home, like premade bagged salad or frozen/canned veggies.

 

We hope you enjoy the extra time you save with these tips!

Cast Iron Skillet Chicken Fajitas

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!

Air Fried Artichoke Salad with Lemon Parmesan Dressing

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Air Fried Artichoke Salad with Lemon Parmesan Dressing


Description

This salad is great for Summer and it stores well in the fridge. If you prefer more protein, it also tastes great paired with lemon pepper chicken! (I seasoned mine with Mrs. Dash lemon pepper seasoning)


Ingredients

  • 2 cans artichokes in water, drained
  • 2 cloves garlic, minced
  • extra virgin olive oil
  • Kosher salt
  • Fresh cracked black pepper
  • 6 cups Brussels sprouts
  • 4 stalks of celery, diced
  • 1 can white beans, drained
  • 1/2 cup fresh parsley, chopped
  • 1 small shallot, minced
  • 2 tsp Dijon mustard
  • 1 lemon, juiced
  • 1/2 cup Parmesan cheese, grated plus more for topping, if desired

Instructions

To make the Air Fryer Artichokes:

  • Pat drained artichokes well with a tea towel, then transfer to a bowl.
  • Toss artichokes with minced garlic, one tablespoon of the olive oil, 1/4 teaspoon salt and a few cracks of black pepper.
  • Transfer them to an air fryer basket and air fry for at 400 degrees F for 15 minutes.
  • Once they are crispy and browned, let them cool for a couple of minutes, then slice in half. Reserve.

To Make the Dressing and Salad:

  • In a glass jar or bowl, combine the minced shallot, Dijon mustard, Parmesan cheese, lemon juice, 1/2 cup extra virgin olive oil, 1/2 teaspoon Kosher salt, and 1/4 teaspoon black pepper.
  • Whisk or shake to combine.
  • Shave the Brussels sprouts thinly on a mandoline, or using a very sharp knife.
  • Add these to a large serving bowl along with the white beans, celery, artichokes and parsley.
  • Pour the dressing over the salad and toss to combine.
  • Top with a little bit more Parmesan, if desired, and serve.

Notes

*This recipe is gluten free

*Recipe and photo credit: Kathleen Ashmore

More information at: https://kathleenashmore.com/air-fried-artichoke-salad-with-lemon-parmesan-dressing-gluten-free/

  • Prep Time: 10 min
  • Cook Time: 15 min
  • Category: Lunch, Dinner,Salad
  • Cuisine: American

Nutrition

  • Serving Size: 4 servings
  • Calories: 641
  • Sugar: 9
  • Sodium: 326
  • Fat: 32
  • Saturated Fat: 6
  • Carbohydrates: 69
  • Fiber: 21
  • Protein: 27
  • Cholesterol: 11

Cast Iron Skillet Benefits

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

How to Build a Strong Defense Against Disease

We are pandemic-weary as we enter our third year with COVID-19.  We have more questions than absolute answers. We want this pandemic to go away so we can resume “life as usual,” but we know “life as usual” will likely never return.  One beneficial outcome of the pandemic, however, is that we are taking greater responsibility for our health, which includes paying more attention to our lifestyle choices. Daily we are exposed to information about comorbidities such as obesity, uncontrolled diabetes, heart disease, autoimmune diseases, a sedentary lifestyle, stress, and lack of sleep that put our health at greater risk.

Studies indicate we are now focusing on health and immunity on an individual basis, in our personal kitchens and not just at the corporate level. We want nutrient–dense foods, increased plant-based eating, and foods that will help us build a strong immune system. Eating to boost a strong immune system will strengthen our body’s natural defenses and help us fight harmful pathogens and disease-causing organisms. We are finally embracing food as medicine to help prevent and fight disease.  Nutrition has moved to the forefront in our quest for good health.

Important terms to understand:

Immunity: The ability of an organism to resist a particular infection or toxin by the action of specific antibodies or white blood cells.

Immune System: A complex network of cells, tissues, and organs which together help the body fight infections and diseases.

Inflammation:  Part of the biological response of body tissue to harmful infections, injuries, and toxins.

 Free Radicals:  Unstable atoms in our body that can damage cells, causing illness and aging.

Antioxidants: Substances such as vitamin E, vitamin C, vitamin A, selenium and zinc that can prevent or slow damage to cells caused by free radicals.

Gut Microbiome: The collection of microorganisms including bacteria, viruses and fungi found within the gut. Trillions of these microbes exist inside your intestines serving very important functions. The gut microbiome affects digestion of food, immune system, central nervous system and other bodily processes.

Probiotics:  A combination of live beneficial bacteria and/or yeasts that naturally live in your body. You have a combination of good and bad bacteria in your body constantly. Probiotics are part of your gut microbiome.

Prebiotics: Specialized plant fibers that act like fertilizer for the growth of probiotics, healthy bacteria in your gut.

Pathogen: A bacteria, virus, or other microorganism that can cause disease.

Let’s Get Started on a Strong Defense!

Focus on what to add, not take away.

  1. EAT MORE WHOLE PLANT FOODS: Fruits, vegetables, nuts, seeds, legumes are rich in nutrients and antioxidants. The antioxidants in these foods help decrease inflammation by combatting free radicals that can damage cells causing diseases. Fiber in plant foods feeds your gut microbiome. A robust gut microbiome can improve your immunity.
  1. EAT MORE HEALTHY FATS: Healthy fats may boost your body’s immune response to pathogens. Olive oil, avocados, walnuts, almonds, nut and seed butters, olives, chia seeds, salmon, mackerel, sardines, and flaxseeds are good sources of healthy fats.
  1. EAT MORE FERMENTED FOODS OR CONSIDER A PROBIOTIC: Fermented foods are rich sources of good bacteria called probiotics that live in your gut microbiome. Research reveals the importance of a healthy gut microbiome because it plays an important role in fine tuning your immune system to fight diseases. Sources of fermented foods include yogurt, kefir (a yogurt-like drink), Kombucha (a fizzy fermented tea), kimchi (Korean pickled vegetables), sauerkraut, pickles (look for the words “naturally fermented” on the label — generally found in the refrigerator section of your supermarket), and fermented soybeans (found in natto, tempeh, and miso).

Finally, keep in mind that gut health and immunity are deeply interconnected. Your gut and immune system support one another to promote a healthy body and fight against disease. Nutrition is your ally to promote gut health, build a robust gut microbiota, and reinforce a strong immune system.

CB

The Satter Hierarchy of Food Needs

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

Tips to Manage Lactose Intolerance

Lactose intolerance occurs when someone does not have the enzyme lactase or does not produce enough of it, which is required to break down lactose, which is found in things like milk and other dairy products. Without this enzyme, lactose is able to travel into the colon and is fermented by the bacteria in the colon. This fermentation is what leads to gas, cramps, diarrhea, and other discomfort. If you are lactose intolerant, you can purchase a lactase enzyme supplement called Lactaid that will help you digest lactose. However, since lactose intolerance varies in severity, it is not guaranteed to work for everyone.

Some dairy foods contain less lactose than others. A few of these low-lactose options are listed below

-hard cheeses

-Greek yogurt

-cottage cheese

-half & half

-sour cream

It is important to remember that dairy is an essential part of the diet. Dairy provides a source of calcium, which is important for building and maintaining strong bones. It is also a good source of potassium, vitamin D, and protein.

Non-dairy calcium sources:

-lactose free milks like almond (calcium-fortified is best) or coconut milk

-spinach, collards, and kale

-almonds

-cooked dried beans and baked beans

-calcium-fortified cereals

We hope these tips help you manage your lactose intolerance!

KR

Dried Fruit Nut Mixture

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Dried Fruit Nut Mixture


Description

 Every ingredient in this fruit nut mixture is loaded with fantastic antioxidants. Antioxidants help protect against cellular damage from excess free radicals and oxidative stress. This cellular damage contributes to internal inflammation, aging and diseases like diabetes, cancer, heart disease, Alzheimers,  Parkinsons,  MS, depression and memory loss.


Ingredients

¾ lb salted almonds

5 oz. raw pecan halves

5 oz. raw walnuts

6 oz. diced dried pineapple

8 oz. dried banana chips

10 oz. craisins


Notes

Makes approximately 9 cups

1/3 cup – approximately 200 calories, caution with portion!

I love this mixture which I always have on hand and carry it with me when biking or hiking.

3 Make Ahead Breakfast Meal Ideas

What do your mornings look like? I know for me, the morning can be a chaotic time – getting myself ready, cooking breakfast and getting two kids ready, fed and out the door by 7:30AM. Working with clients, I notice others struggling with this as well. Breakfast can often get skipped due to lack of time or busy schedules.  

Here is a little trick to help the mornings go a little smoother – plan and prep ahead. These are three of my go-to breakfast meals to prepare in advance (often on the weekend) for busy weekday mornings. It helps to save time and prevent decision making fatigue in the mornings.

  1. Overnight oats: This can be served hot or cold – whatever your preference. Let the kids in on the fun – they can add their own ingredients/toppings (cinnamon, nuts/seeds, dried fruit, etc). 
  2. Quiche: Throw in any leftover veggies from the week (bell peppers, spinach, broccoli, mushrooms, etc). This is another meal that can be sliced and enjoyed hot or cold.
  3. Breakfast bowl: Saute potatoes, veggies and meat (optional). Add the egg in when cooking this or “crack an egg” prior to microwaving the morning of consuming. After heating, add avocado and/or salsa.

Fresh fruit is a great pairing with any of these make-ahead breakfast meals. When setting goals, look ahead for potential hurdles to prevent letting them trip you up. Having a plan and making it an easy option, can help with the execution!

LN