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7 probiotic yogurts for a healthy gut

7 probiotic yogurts for a healthy gut

Probiotics are live organisms (good bacteria or yeast) present in the human body. When a person falls ill or gets infected, the percentage of the bad bacteria may increase. One way to regain good bacteria is to include probiotic foods and supplements in daily meal plans. Probiotic yogurts are substances that promote the growth of healthy bacteria in the gut to improve digestion and immunity. Choose from the following popular probiotic yogurts to restore and improve your gut health:

Fage Total Yogurt
Fage Total 2% Plain is all-natural Greek strained and low-fat yogurt. It is gluten and added sugar-free. The pack weighs 7.2 ounces. The yogurt is rich and creamy and contains only 2% milk fat. The ingredients in this pack include grade A pasteurized skimmed milk and cream and live active yogurt cultures.

Maple Hill Creamery Yogurt
It is an organic yogurt that is thick and smooth and is satiating as a snack. One cup of Maple Hill Creamery contains 170 calories and 10 gm fat, 11 gm sugar, and 8 gm protein. It does not contain added colors, hidden sugars, or growth hormones. The ingredients in Maple Hill Creamery include non-homogenized whole milk and live and active cultures.

Stonyfield Organic Whole Milk Probiotic Yogurt
This gluten-free, organic probiotic yogurt helps build immunity and promotes gut and digestive health. It comes in a 2-pound pack and is best suited as breakfast or a snack. It is made from pasture-raised cows’ milk and has no high-fructose corn syrup or sweeteners. The ingredients in this pack include:

  • Cultured pasteurized organic whole milk
  • Organic whole milk
  • Organic cane sugar
  • Organich vanilla fkavor
  • Pectin
  • Natural Vanilla

Siggi’s Vanilla
Siggi’s Vanilla is an Icelandic Strained Nonfat Vanilla yogurt. It does not contain sugar, high fructose corn syrup, or artificial preservative. You get 16 gms of protein from a single-serve cup of 5.3 oz. It is also available in pouches ideal for a child’s school lunch. Siggi’s is made from Scandinavian dairy traditions. The list of ingredients in Siggi’s Vanilla are:

  • Pasteurized skim milk
  • Organic agave nectar
  • Madagascar bourbon vanillla
  • Live active cultures
  • Veget

Nancy’s Probiotic Whole-Milk Yogurt
Nancy’s Probiotic Whole-Milk Yogurt is free from allergens like gluten, shellfish, peanut tree nuts, and eggs. It is also a certified organic yogurt. The yogurt contains about 41 billion live probiotics from 11 probiotic strains. The milk is sourced from the maker’s pasture-fed cows. The ingredients in Nancy’s Probiotic Whole-Milk Yogurt are:

  • Organic Pasteurized Whole Milk
  • Live Yogurt Cultures

White Mountain Bulgarian Yogurt
White Mountain Bulgarian Yogurt contains up to 90 billion bacterial colony-forming units or CFUs. The yogurt is still made in the traditional Bulgarian way with milk from pasture-fed cows. Their yogurt supports the immune and digestive system and contains no added thickeners or artificial hormones. The ingredients in White Mountain Bulgarian Yogurt are:

  • Grade A pasteurized organic whole milk
  • Live cultures

Vega Protein Cashew Milk Yogurt Alternative
Since yogurt is a dairy product, vegans may lack a choice for yogurts. They can look at plant-based alternatives. Vega Protein Cashew Milk Yogurt Alternative is a plant-based probiotic that contains about 10 billion live and active probiotics. It is free of dairy and gluten. The cashew-based yogurt is creamy and a healthy snack containing minerals and fiber. Avoid this yogurt if you are allergic to products like tree nuts and soy. They also have an almond milk-based probiotic. The ingredients of Vega Protein Cashew Milk Yogurt alternative are:

  • Cashew milk
  • Pea Protein
  • Chicory Root Extract
  • Blue Berries
  • Coconut Sugar
  • Fruit juices and pectin
  • Guar gum
  • Stevia leaf and monk fruit extract
  • Live and Active cultures

Tips to chose the right probiotic yogurt

Know the contents
A good probiotic yogurt should contain milk and the culture that converts milk into yogurt. Avoid products that contain added or hidden sugars, artificial flavors, preservatives, and dyes. Read the labels and choose a probiotic yogurt with few ingredients. If the labels list sucrose, cane sugar, agave nectar, fruit juice, or high fructose corn syrup, avoid them completely. Avoid added sugars if you have diabetes, hypertension, or any chronic disease. You can add slices of fresh fruits, berries, or nuts to add flavor to the yogurt.

Choose the right fat milk
Not all natural dairy fats are unhealthy. You can choose a full-fat probiotic yogurt if your health parameters are normal. Choose low-fat yogurt if you have a high BMI or if doctors have asked you to avoid rich dairy products.

Choose products with live and active cultures
The International Dairy Foods Association and National Yogurt Associations award a seal called “live and active cultures” to products that contain at least 100 million live cultures after testing. Look for yogurts with the seal. You can choose from organic and non-organic yogurts based on your preferences.

Avoid treated yogurt
Avoid yogurt that has been heated, treated, or pasteurized after adding probiotics. These processes can kill healthy bacteria and affect the yogurt’s taste.

Check the sugar content
Pay attention to the sugar quantities mentioned on the label. Some yogurts contain high amounts of artificial sweeteners that tend to be more than a bowl of ice cream. Take help from a nutritionist if you have any underlying condition.

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5 foods that help improve lung health

Our lungs help us receive oxygen and release carbon dioxide through breathing. The body's natural defense system protects the lungs from infections, germs, and other pathogens. But you can also improve lung health by making specific lifestyle changes like following an active lifestyle and breathing fresh air. Further, the right nutrition plan is crucial. The following foods have essential nutrients that keep the lungs healthy and lower the risk of diseases: High-fiber foods Inflammation is among the leading causes of lung diseases like asthma and chronic obstructive pulmonary disease (COPD), and fiber can help fight inflammation. A molecule in the blood called C-reactive protein (CRP) indicates inflammation in the body. Fiber-rich foods can contain CRP levels and protect the lungs. Fiber can also improve gut health by increasing the production of short-chain fatty acids. Some fiber-rich foods that promote healthy lungs are apples, artichokes, beans, berries, brown rice, quinoa, sweet potatoes, peas, cereal, and whole-grain bread. Vitamin C-rich foods Vitamin C is a vital nutrient that protects our cells from oxidative stress. It also has properties that protect the lungs from free radicals. Research shows that people who lack vitamin C may have decreased lung function, which may lead to infections. The best vitamin C-rich foods to add to the meal plan to fight a deficiency are citrus fruits like orange, grapefruit, and lemon. Other fruit options are guava, kiwi, mango, muskmelon, papaya, pineapple, and watermelon. Veggies like bell peppers, broccoli, cauliflower, tomatoes, and turnip also have vitamin C. Vitamin D-rich foods Research has shown that vitamin D can help improve lung function and strengthen the muscles in the respiratory system. A lack of this nutrient can worsen COPD symptoms and increase the risk of upper respiratory tract diseases, tuberculosis, asthma, and wheezing. Adding vitamin D-rich foods to the daily meal plan can help overcome its deficiency. The best options are beef liver, cod liver oil, egg yolk, fortified fruit juices and cereal, mushrooms, and fishes like salmon, sardines, swordfish, and tuna. Apart from food, one can spend about 30 minutes in the sun to increase vitamin D intake and reduce COPD severity. Complex carbs Simple carbohydrates metabolize quickly, producing a lot of carbon dioxide, which we exhale and expel. Those with lung-related disorders may have problems because the organ must work harder to expel carbon dioxide. If a person is at risk for COPD or has lung-related diseases, they should shift to a meal plan rich in complex carbs that can supply nutrients like vitamins, minerals, and fiber. Suitable examples include beans, lentils, legumes, and whole grains like brown rice, oatmeal, quinoa, and bulgur. Fiber-rich vegetables like sweet potatoes and pumpkin are also great. Healthy fats Unhealthy fat accumulates into fatty tissues, interferes with respiratory function, and reduces lung volume. It can also adversely affect the functioning of lung muscles and increase the effort to breathe. In addition, fatty food can put one at risk for lung cancer. Adding plant-based fats and omega-3 fatty acids to daily meals can reduce the risk of these problems. Some food options rich in healthy fats that improve lung health include avocado, chia seeds, flax seeds, tofu, walnuts, and soymilk. Other options are fatty fish like sardines, herring, trout, mackerel, tuna, and salmon. One can also substitute regular oil with canola, coconut, or olive oil. Poor lung health can lead to asthma and other respiratory conditions, which can be controlled with the following treatments: Tezepelumab Tezepelumab is an FDA-approved treatment for those above 12 years with severe asthma. It helps stop inflammation, which is the primary cause of asthma attacks. However, tezepelumab is an add-on option to be used along with the patient's ongoing treatment plan. One must consult a doctor to determine the dosage. It can have side effects like sore throat and back pain. FASENRA FASENRA is another option to be used along with ongoing asthma treatments to control the symptoms. It is suitable for patients above 12 years. However, one should check with the doctor if the ingredients in FASENRA can lead to an allergic reaction. The treatment may be unsafe for people who have had parasite infections. NUCALA It is an add-on treatment for those over six years with severe eosinophilic asthma. The condition is caused due to an increase in the number of white blood cells called eosinophils. NUCALA works by reducing the amount of these cells. The treatment may also help reduce the size of certain types of nasal polyps but cannot be used for any sudden breathing-related problems. XOLAIR XOLAIR treats moderate to severe asthma symptoms in patients above six years. It is used only when the current treatment is ineffective in controlling the problem. XOLAIR can also treat chronic hives in children above 12 and nasal polyps in people above 18. ZYRTEC Seasonal allergies can affect lung health. ZYRTEC is an antihistamine that can treat allergy symptoms like sneezing, runny nose, watery eyes, and itching. It can also treat chronic urticaria or hives. The treatment could affect a person's thinking and reactions. It is also not advisable to drive after a dose as it can cause sleepiness. One should talk to a doctor about any other treatment they are on before using ZYRTEC.

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7 quick homemade snack options for kids

Kids need nutrition for their physical and mental development. Therefore, it is important to include healthy foods in their daily meals. One or two basic meals a day are easy to prepare, but parents find it difficult to find healthy snacks to satiate their kids' hunger. Working parents often face challenges since most snacks have elaborate recipes. Try these seven healthy kid snack recipes that are easy to make at home: Rainbow fruit skewers One of the most simple snacks involves lots of colorful fruits. This recipe has no cook time and takes less than 15 minutes to prepare. Further, this is gluten-free and vegetarian and has no added sugar. You will need a few skewers and fruits of different colors. One possible combination is raspberry, strawberry, tangerine, mango, pineapple, kiwi, red and green grapes, and blueberries. This snack has about 60 kcal per skewer, but you can change the combination with other fruits once in a while.  Chocolate-dipped banana popsicles Most kids love reaching to the freezer and sucking on a popsicle when hungry. But the high sugar and preservative content can prove to be harmful to their health. Bananas are naturally sweet. They provide quick boosts of energy and are full of fiber. A whole banana has only 105 calories and is a good source of potassium, vitamin B6 and magnesium. Making this kid's snack involves cutting up a banana, dipping it in chocolate sauce, topping it with sprinkles, coconut flakes, or nuts, and freezing them. Your kids will relish them! Cauliflower popcorn Cauliflower popcorn is a perfect snack for kids if you are up for a little effort. These white florets are rich in vitamin B6, folate, vitamin C, vitamin K, and choline. The high fiber content also helps maintain your child's digestive health. Cauliflower is easy to prepare. First, preheat an oven to 200°C and prepare a baking tray by drizzling some olive oil over it. Cut the cauliflower into florets and boil till they become tender. Then whisk an egg and keep it aside. Next, mix almond meal, parmesan cheese, garlic powder, paprika, turmeric, and thyme in a bowl. Toss the cauliflower in the egg, add the crumb mixture, and coat evenly. Spread them on the tray and bake for 20 minutes in the oven. Remember to turn the pieces over at intervals for even roasting. When it is done, sprinkle a little sea salt and let the kids enjoy it.  Two-ingredient pancakes Pancakes are one of the favorite kids' snacks, so make one with bananas and eggs. While bananas offer potassium, fiber, and healthy carbohydrates, eggs are excellent sources of proteins, fat, Vitamins A, D, E, and B12, and choline. This recipe needs three ripe bananas and three eggs. First, mash the bananas and then whisk in three eggs till everything is well combined. You can store this mixture in the fridge and ask older children to make themselves pancakes on a non-stick pan when hungry. They can enjoy pancakes topped with honey, whipped cream, or maple syrup.  Parmesan ranch snack mix Cheese, popcorn, and pretzels - while they are not the most typical bunch of ingredients, this is an exciting snack that will undoubtedly fill your kid's stomachs. All you require is a packet of dry ranch mix, canola oil, popcorn, pretzels, nuts, and parmesan. Popcorn is a calorie-free source of fiber, and parmesan contains healthy fats that your child needs to store vitamins in and maintain healthy body weight. Finally, you can add almost any kind of nut. All contain healthy fats and micronutrients like selenium, calcium, magnesium, zinc, and vitamins A, C, and E. Mix some dry ranch dip with canola oil and then combine all the ingredients till they are evenly coated.  Turkey-pepper pitta pockets Not all snacks need to be vegetarian or meatless. Turkey is a rich source of protein, vitamin B, zinc, and the essential amino acid tryptophan. It is also low in fat, and when combined with bell peppers rich in vitamins C, K1, E, A, and potassium, it makes a perfect snack combination. With 526 calories per serving, this snack takes less than 30 minutes to prepare. Heat a tablespoon of olive oil in a deep pan and fry 200g of turkey breast cut into strips. Add chili flakes, colored peppers cut into strips, and three sliced spring onions, and cook until the turkey turns tender. Slice some avocado, and add these ingredients, fresh coriander, and a dollop of sour cream to a portion of pitta bread. Frozen berry yogurt With just two ingredients, both good for kids, this snack is perfect for any time of the day. It is low in calories, only 70kcal per serving. Yogurt is rich in protein, calcium, vitamins, and live culture or probiotics, which enhance the gut microbiome. Berries are loaded with antioxidants that reduce oxidative stress, are filled with fiber and other nutrients, and improve blood sugar. Blend 250 grams of frozen mixed berries, 250g of zero-fat Greek yogurt, and a tablespoon of natural honey or agave syrup in a food processor until it has a smooth texture. You only need to scoop it into a bowl when your kids are hungry.

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