Webinar – Alleviating Everyday Aches and Pains
- August 2nd, 2023
- in Physical Health, Webinar, Wellness Education
Preparing you for continued health after 40. Topics covered include recommended medical visits, testing, vaccinations, tailored nutrition and exercise for those 40 years and older. All ages are welcome! It is never to early to plan for continued health. Taught by certified health and life coach Dr. Abby Horton.
Fermented foods are a great way to keep your gut in check. Fermentation initiates the production of healthy living bacteria known as probiotics. Probiotics help fight off harmful bacteria in the gut, promoting a healthier gut microbiota. Fermented foods are products such as kefir, kombucha, and sauerkraut that undergo fermentation.
What is the gut microbiota..? It is a system of microorganisms in the digestive tract that protects your intestines against harmful microorganisms. A healthy gut microbiota enhances your overall health as it affects your immune system, inflammation, mental health, and digestive system and can decrease the risk of obesity and diabetes. Prebiotics are key to enhancing the effectiveness of the probiotic. Prebiotics are the food that the probiotics feed on to perform better and continue to multiply. Prebiotics can be found in plant fibers and are high in foods such as onions, garlic, and asparagus.
Overall, fermented foods contain probiotics and many minerals that support healthy gut microbiota, contributing to various health conditions. But this may lead you to think… can I just take a probiotic supplement every day? Not only are fermented foods a natural source providing further minerals and nutrients, but they also provide you with the greatest number of probiotics as well. Did you know that 4-6 ounces of fermented vegetables have around 10 trillion bacteria, whereas the average supplement only contains around 10 billion bacteria? You can enjoy these foods by adding fermented vegetables to your favorite salad or adding sauerkraut on top of your next hot dog! Not only do fermented foods taste good, but they benefit your overall health in various ways!
Try your hand at making your own fermented foods:
Kimchi:
https://revolutionfermentation.com/en/blogs/fermented-vegetables/napa-vegan-kimchi-recipe/
Fermented Vegetables:
https://shahzadidevje.com/diy-lacto-fermented-mixed-vegetables/
Fermented Salsa:
https://revolutionfermentation.com/en/blogs/fermented-vegetables/lacto-fermented-tomato-salsa-easy/
Sauerkraut:
https://www.thekitchn.com/how-to-make-homemade-sauerkraut-in-a-mason-jar-193124
by: Camryn Centracchio, Human Nutrition and Dietetics Intern, Coordinated Program in Dietetics, University of Alabama
Alyssa Bean, UA CPD Student
We all know that eating our vegetables during the holiday season can be difficult, especially when grandma makes her world-famous thanksgiving feast that is loaded with excessive calories. But, let’s try to change how we view vegetables this holiday season and make them the centerpiece of the table! Fall to spring is the best time to eat root vegetables as they are in peak season, so they are more flavorful and cheaper!
1) Carrots
Considered a fleshy root veggie, these may already be a staple for your holiday meals. Instead, make carrots into an appetizer with some colorful beet hummus to provide a healthy, snack to avoid overeating later. Try roasted rainbow carrots that can be baked with olive oil and a variety of herbs to provide a beautiful, and more importantly flavorful, centerpiece.
2) Parsnips
Often referred to as the albino carrot, these veggies have a deeper and more “cinnamon-y” flavor to them. Try adding them to your stuffing or dressing alongside your celery, carrots, and onions to sneak hidden vegetables into your meals. They can also be mashed with potatoes as they have a similar texture and subtle flavor.
3) Sweet Potato
Arguably the most recognizable vegetable in the holiday line-up, have you tried mixing it with other ingredients. A pumpkin-sweet potato- carrot pie, per-chance? Sweet potatoes and carrots when boiled release a natural sweetness that can be enhanced with adding spices like cinnamon, nutmeg, and vanilla. Baked sweet potato wedges are a healthier alternative to a sweet potato casserole.
Alyssa Bean, UA CCPD Student
I know what you’re thinking… Pumpkins are only for Fall lattes, pies, and carving, but did you know that this seasonal gourd is a host of health promoting properties! Pumpkins are considered a “superfood,” due to their high antioxidant content and vitamins and minerals.
1) Antioxidants
Antioxidants help to reduce free radicals in the body, which can be caused by stress, poor diet, smoking, and other factors. Excess free radicals in the body can lead to certain cancers, eye disease, heart-related conditions, and others. Pumpkin has extremely high levels of vitamin C and E, which are known antioxidants. So, ditch that lemon water and start eating pumpkin! A delicious way to eat pumpkin during the colder months is with a creamy pumpkin soup.
2) Vitamin A
In one cup of cooked pumpkin, there is 245% of your recommended daily allowance of Vitamin A! Vitamin A is linked to proper immune function and helping fight off infections. Seeing as we are approaching cold and flu season again, immune function can be lowered from colder weather, so immune system boosting pumpkins can help you stay healthy.
3) Fiber
With 3 grams of fiber per cup cooked, pumpkin may aid in weight loss. Fiber promotes digestion and overall satiety levels as it is usually more difficult for your body to digest, and often linked to lower cholesterol levels, improved gut function, and improved heart function. The American Heart Association recommends around 21-25 grams for women and 30-38 grams for men per day. After one cup of pumpkin, you are already 10% of the way there! You can add roasted pumpkin seeds, or pepitas, to salads, soups, stews, or can be eaten as a snack on their own.
