by Laurel Sterling, MA, RD, CDN

Our bodies are home to a mix of good and bad bacteria. Probiotics, also known as beneficial bacteria, line the digestive tract and support the body's ability to absorb nutrients. Under ideal conditions, the friendly bacteria outnumber the bad ones. But a poor diet, stress, and other factors can upset the balance. Restoring a healthy balance with supplemental probiotics helps support overall wellness.

An estimated 60 to 80 percent of the immune system is located in the gut, so it makes sense that a healthy gut supports a healthy immune system. Probiotics also support colon and digestive health, and are beneficial for people of all ages.

Although probiotics are found in fermented foods like yogurt, kefir, kombucha, and sauerkraut, the number of good bacteria is typically too low to sufficiently replenish what our body needs. And foods typically contain very few different strains. 

Probiotics are available in a variety of convenient forms. Talk to your doctor or child's pediatrician to determine which form and dosage are best. With such wide-ranging benefits, a probiotic supplement is well worth adding to your family's daily regimen.

by Karen Roth, MSNC

​Super Bowl is right around the corner and it’s not only a celebration of the season’s best football teams but also a time to eat and drink for hours!  I always have a large pot of chili on the stove at my Super Bowl parties, along with some of these tasty appetizers. Whether you are throwing your own party, or going to one, try one of these healthy appetizers that are sure to please everyone.
​

SAUTEED MUSHROOMS

Ingredients:
2 Tbsp. butter, divided
2 Tbsp. Olive Your Heart®, garlic flavor
8 oz. baby bella mushrooms, sliced
8 oz. Shiitake mushrooms, sliced
2 portobello mushrooms, thinly sliced
1/2 tsp. salt
1/4 tsp. pepper
1 tsp. fresh thyme leaves
1 tsp. rosemary leaves

Directions:

1. In a large skillet, melt 1 Tbsp. butter over medium heat. 
2. Add baby bella mushrooms, and season with salt and pepper. 
3. Cook for 4 minutes, while continuing to stir.
4. Remove and place mushrooms aside in a bowl.
5. In the same pan, melt another 1 Tbsp. butter, and add 1 tsp. of fresh thyme leaves and 1 tsp. of rosemary leaves.
6. Cook portobello and shiitake mushrooms until tender (approximately 5 minutes). 
7. Return the baby bellas to the pan, and salt and pepper again.
8. Remove from heat and transfer to a glass bowl.
9. Drizzle 2 Tbsp. Olive Your Heart®, garlic flavor omega-3 olive oil.
10. Serve immediately with warm crusty bread

​

SMOKED SALMON TARTAR

Ingredients:
2 cups smoked salmon, diced
1/4 cup red onions, diced
1/4 cup capers
1/4 cup Olive Your Heart®, natural flavor
1/8 cup fresh lemon juice
1 avocado, diced
1 lg. cucumber, sliced
Fresh ground pepper
 
Directions:

1. In a bowl, combine salmon, capers, onion, avocado, Olive Your Heart®, and lemon juice, and mix evenly.
2. Season with pepper to taste.
3. Arrange the cucumber slices on a large serving plate, and top each slice with a spoon of the salmon mixture.
4. Sprinkle with sesame seeds (optional).
5. Keep refrigerated until ready to serve.

​

by Laurel Sterling, MA, RD, CDN​

The average heart can pump 2,000 gallons of blood each day throughout the body. It beats 100,000 times a day, and during an average lifetime, it will beat more than three billion times. Even at rest, the heart works twice as hard as the leg muscles of a sprinter. Maintaining a healthy heart throughout our lifetime is critical. Here are some of the most beneficial nutritional supplements for supporting a healthy heart.

1. Fish Oil: The omega-3 fats in fish oil are some of the most important nutrients for promoting heart health. They support healthy blood clotting, a normal heart rhythm, and blood vessel health. There are more than 30,000 published studies on omega-3s. Fish high in the beneficial omega-3s EPA and DHA include salmon, mackerel, tuna, and sardines.
2. MCTs: Medium-chain triglycerides (MCTs) are different than other dietary fats in their molecular structure and how they work in our bodies. The body utilizes MCTs as an immediate fuel and energy source versus storing them like other dietary fats. MCTs help reduce recovery time following strenuous exercise and support endurance. MCTs are typically sourced from non-hydrogenated coconut oil or sustainably sourced palm kernel oil.
3. Vitamin D3: Vitamin D3 plays an important role in promoting bone and muscle health. And although we can get vitamin D3 from food or the sun, many of us still do not reach the recommended daily intake. The best way to determine how much vitamin D3 your body needs is to have your vitamin D level tested. According to the Vitamin D Council, optimal levels range from 40 to 60 ng/mL.
4. Vitamin K: Research over the past several years has been showing how important vitamin K is for adults and children in supporting healthy cardiovascular function. Most of vitamin K’s benefits are derived from its role in making several key proteins, particularly osteocalcin and matrix GLA protein. Without enough vitamin K2, a significant amount of osteocalcin will remain inactive and unable to bind to calcium.
5. Vitamin B3 (Niacin): Niacin helps convert carbohydrates and fat into energy and also supports heart health. Niacin may cause flushing or itching, so look for time-release formulas that minimize or eliminate these side effects by providing a gradual release of niacin over a period of several hours. Since B vitamins support healthy energy levels, it’s best not to take them close to bedtime.
6. Magnesium: Magnesium is necessary for more than 350 enzymatic processes in the body. When it comes to heart health, it plays a role in maintaining a healthy, normal heart rhythm and supporting muscle health. It works with calcium, vitamin D3, and vitamin K2 to support optimal cardiovascular system health. The amount of magnesium that each person will tolerate varies, so start wit ha small dosage like 250 mg before bed.
7. Vitamin E: Vitamin E is a powerful antioxidant that helps protect against free radical damage and also plays an important role in promoting heart health. Vitamin E is a fat-soluble vitamin. Look for natural-source vitamin E on your product label.
8. CoQ10: Coenzyme Q10 (CoQ10) is another important antioxidant that we produce in the mitochondria of our cells, where ATP (energy production) occurs. CoQ10 is concentrated in our muscle cells and liver, and is highly concentrated in our heart. A variety of factors can affect CoQ10 production – we make less of it as we age, and it can be depleted by certain medications.
9. Ribose: Ribose is a naturally occurring carbohydrate that promotes healthy heart function and muscle health and provides energy for our cells. D-ribose can help reduce recovery time following strenuous exercise. Ribose is available in powder form, which can be added to water, juice, coffee, or a smoothie.
10. Fiber: Fiber is essential for overall well-being and supporting heart health. Fiber is found in two forms: soluble and insoluble. Most fibrous foods like fruits, vegetables, beans, nuts, seeds, and whole grains contain some of each. Insoluble fiber provides bulk and is considered great roughage for the bowels. Soluble fiber dissolves in water and forms a gelatinous substance in the stomach. The Daily Value for fiber is 25 grams per day based on a 2,000-calorie diet, and most Americans do not consume nearly enough.

Take charge of your heart health by utilizing some of the many options available for natural support. Your health care practitioner can help you determine the best supplements to add to your daily regimen. 

by Laurel Sterling, MA, RD, CDN

​Whether you are a professional athlete or a weekend warrior, athletes of all types and abilities want to maximize workouts, enhance performance, and reduce recovery time following strenuous exercise. There are many nutritional supplements available to accentuate pre-workout, during activity, and post-workout. Some are depleted through exercise and need to be replenished. Others support healthy joints, muscles, mobility, energy production, and recovery. 

Core nutrients for every athlete, regardless of routine or skill level, consist of: a multivitamin, vitamin D3, and omega-3s. 

• A quality multivitamin and mineral can replenish important nutrients that are diminished when extra stressors are placed on the body from aggressive workouts or competitions. B vitamins are critical for energy repletion; extra antioxidants, like vitamins A, C, and E are useful for combating free radicals produced while working out; and minerals, like calcium, magnesium, and potassium, support healthy muscle and nerve function.
  
• Extra vitamin D3 is needed by virtually every athlete. When we're using our heart and skeletal muscles more, we need extra support. Vitamin D3 plays an important role in many of our body functions. It helps regulate calcium and phosphorus metabolism, and supports cardiovascular, immune, muscle, teeth, and bone health.
  
• Omega-3s are considered essential fatty acids because our bodies can't efficiently make them. To date, there are more than 30,000 studies showcasing the health benefits of omega-3s, which promote heart, brain, vision, joint, and immune system health. 
  
• A good tag team with omega-3s are medium-chain triglycerides (MCTs). MCTs are a relatively new kid on the block. They're an important fat for those with increased energy needs. MCTs are used by our body differently than other fats. They're used as an instant energy source, which is great for supporting endurance.  

There are other beneficial nutrients targeting extra joint and muscle support like tart cherry, boswellia, ginger, and curcumin. And ones for additional energy production during pre-workout like d-ribose. A glucosamine, chondroitin, and MSM formula is also important to maintain healthy joint and connective tissues. 

Amino acids are also extremely important for athletes. Referred to as the building blocks of protein, amino acids are structural components of body tissues such as muscle, hair, collagen, enzymes, antibodies, etc. Certain amino acids are helpful for pre- and post-workouts, and some crossover to assist both.

• ​L-arginine is a precursor to nitric oxide, which assists in blood vessel dilation, circulation, and proper blood flow. This is great for pre-workout to help deliver to the muscles and support exercise performance.
  
• L-taurine is an essential amino acid that supports healthy tissue and muscle development, which is also an excellent pre-workout supplement. 
  
• L-glutamine is the most abundant amino in our body. It is beneficial pre- and post-workout for building, rebuilding, and repairing muscle tissue. With extreme exercise, our body depletes levels of glutamine often quicker than it can be replaced. It assists lipids and fatty acids into the mitochondria for energy production and can reduce recovery time after intense workouts. 
  
• For post-workouts, L-lysine is an essential amino acid found in high amounts in our muscles and plays an important role in building and maintaining healthy muscle tissue. It’s unique, because when combined with other vitamins and minerals, it can form other aminos. For instance, when lysine is combined with vitamin C, our body works to convert lysine to carnitine. How cool is that! Boy our bodies are quite amazing!
  
• Glycine is also beneficial post-workout as it promotes reduced recovery time following intense exercise.

So whether you're a weekend warrior or intense athlete, you need to make sure you get the basic nutrients you need to support optimal health and activity levels. Beyond that, there are many to choose from that can enhance athletic performance, improve mobility, support joints and muscles, and assist with exercise recovery.

by Karen Roth, MSNC
 
If you are planning your weight loss strategy for the beginning of the year or are just looking for a quick meal replacement or an easy breakfast, smoothies can help you fill that order. There are a ton of powders on the market, but choosing the right one can be daunting. Others may opt for convenience and buy pre-made smoothies in a bottle, but those can be pricey. What if you could make your own healthy smoothie with simple ingredients you have at home? Wouldn't that make your life easier? 
 
Use these five ingredients in your smoothie, and reap some awesome health benefits:

• Ground Flaxseed is an excellent ingredient for adding fiber to a smoothie. It contains both soluble and insoluble fiber. Flaxseeds contain lignans, which have antioxidant qualities. To keep both whole and ground flaxseed fresh, purchase them in an opaque container, so they are not exposed to bright lighting and store in the refrigerator once the package is open. 
• Adding Nut Butter will add thickness to your smoothie and will also give some added protein. You can use peanut, almond, and even cashew butter. Those who have a nut allergy could use sunflower seed or soynut butters. But almond butter would be my first choice. It contains more iron, calcium, and vitamin E than peanut butter, and it’s also rich in monounsaturated fat. Almond butter can also make you feel more satisfied due to its high protein content.
• Adding some healthy fat to a smoothie can often lead to more satiation. Coconut Oil is one way to meet that requirement. Even avocado oil is an option, if the flavor of coconut oil isn’t appealing to you.

In order to meet the daily requirements of fruits and vegetables, adding one of each of these can help you achieve nutritional balance: 

• Wild Blueberries are smaller that regular sized blueberries, but they have a more intense flavor and will make your smoothie even that more flavorful. The benefits of adding wild blueberries include increased fiber and antioxidants. You can find these tiny gems in the freezer section of many grocery stores.
• Spinach contains a compound called lutein that promotes healthy eyesight. It's also a rich source of Vitamin K, which is essential for maintaining strong bones. And one added bonus is that it contains a good amount of iron.