Your microbiota, the internal bacteria in your gut, has a direct relationship with your weight and metabolism. Prebiotics and Probiotics influence what is constantly churning.
Your internal bacteria influence how many nutrients you are actually absorbing and offering your body once you digest; as well as, your sensitivity to insulin. Your insulin hormone moves blood sugar and when this is done efficiently, your pancreas tells your liver to burn more fat and keeps your ghrelin & leptin hormones (the ones that tell you when to eat and when to stop eating) in check.
- Plant-based vs. animal-based foods: the massive use of antibiotics to keep livestock healthy can affect your pH balance and bacteria in your gut. It’s best to balance your food choices, rely less on just animal-based foods and add more fish and plant-based foods to your intake.
- Fiber from natural sources like fruits, vegetables, and whole grains, as well as, chicory root, flaxseed, and garlic: provide prebiotics that good bacterium in your gut use to feel less bloated and fatigued and reach goal weight.
- Probiotic foods: including yogurt with active cultures, kefir, miso, and sauerkraut-help balance out bacteria in your gut.
- Meals & Snacks: choosing anti-inflammatory foods like complex carbohydrates, lean proteins, & unsaturated fats and keeping white starches & sugars to a minimum keeps your microbiota from getting hungry and inflamed, making it easier for you to stay energetic and maintain goal weight.
- Exercise: even 15-30 minutes a day can make a big difference-getting your heart rate up during a quick cardio exercise helps keep blood to your heart clean, burns carbs for immediate energy, boosts good gut bacteria, and keeps BMI (Body Mass Index) at a normal level.
Pro-tip and Recipe:
Avocados! Are a great unsaturated fat source and keep you satiated so you’re less inclined to over-eat; just one quarter of an avocado can decrease appetite by 40% over a three hour span. The fat they contain is a healthy, monounsaturated fat. Unlike saturated fats, monounsaturated fats reduce cholesterol and may help you lose weight. One quarter of an avocado is sufficient as they are high in calories but well worth their weight in nutrients as they offer Omega 3 Alpha Linoleic Acid, Folic Acid, Potassium, Phosphorus, Iron, Magnesium and Vitamins B, C, E, & K. While guacamole is probably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches.
- 3 ripe avocados, peeled & stone taken out
- 1/2 cup cherry tomatoes
- 1 tablespoon fresh lime juice
- 1 tablespoon cilantro, chopped
- Pinch of turmeric
Put all ingredients in a food processer and blend until smooth. Serve with whole wheat pitas and fresh broccoli, cabbage, carrot, celery, or apple slices.