Smoky Baked Beans

Smoky Baked Beans

Cook and Prep Time: 60-70 minutes

Serves: 6-8

You Need

  • 2 28oz. cans Black Beans, rinsed and drained
  • 1 Yellow Onion, diced
  • 6-8 cloves Garlic, minced
  • 1 Red Bell Pepper, diced
  • 1 T Chili Powder
  • 1-2 t Dried Oregano
  • 1 t Ground Mustard
  • 2 t Ground Cumin
  • 2 t Smoked Paprika
  • 1 T Miso Paste
  • 2 T Apple Cider Vinegar
  • 2 T Maple Syrup
  • Salt & Pepper, to taste
  • Vegetable Stock or 1-2 Extra Virgin Olive Oil, for sautéing

DIRECTIONS

  1. Rinse and chop the produce accordingly.  Preheat your oven to 350˚F.
  2. Set a Dutch oven or large, oven-friendly pot to medium heat.  Once hot, add the onion, pepper, and garlic.  Cook for about 5 minutes, until the onion is translucent.
  3. Add the spices (ground mustard, chili powder, dried oregano, ground cumin, smoked paprika), and cook for 1 minute, until fragrant.
  4. Add the miso paste, apple cider vinegar, maple syrup, and black beans.  Add just enough water to cover the beans.  Stir to combine.
  5. Transfer your pot to the oven, and bake for 50-60 minutes, until the sauce has thickened.
  6. Serve with tacos or as the side at a barbecue.  Enjoy!

Vegan Split Pea Soup

Vegan Split Pea Soup

Cook and Prep Time: 45-60 minutes

Serves: 6-8

You Need

  • 2-2 ½ cups Split Peas
  • 1 Yellow Onion, diced
  • 2-3 Carrots, diced
  • 2-3 Celery Stalks, diced
  • 6-8 cloves Garlic, sliced
  • 1 Leek, sliced
  • 3 Yukon Gold Potatoes
  • 5-6 cups Vegetable Stock (add more if needed)
  • 1 Bay Leaf
  • 1 t Ground Cumin
  • 2 t Ground Coriander
  • 1 t Dried Thyme
  • 1 t Smoked Paprika
  • 2 t Garlic Powder
  • Salt & Pepper, to taste

For Garnish

  • Chopped Parsley
  • Nutritional Yeast
  • Lemon Wedge

DIRECTIONS

  1. Rinse and chop the produce accordingly. 
  2. Set a large pot to medium-high heat.  Once hot, add the leeks, onions, carrots, celery, potatoes, and garlic.  Cook for 6-7 minutes, adding water if needed.  Cook until the onion has browned.
  3. Add the split peas, spices, vegetable stock, and bay leaf.  Bring to a boil, then reduce heat to a simmer.  Cover and cook for about 40-50 minutes, until the peas have softened.
  4. Using an immersion blender, blend until smooth.
  5. Season with salt and pepper to taste.
  6. Serve with roasted potatoes and garnish as you like.  Enjoy!

Roasted Sweet Potato Tacos

Roasted Sweet Potato Tacos

Cook and Prep Time: 50-60 minutes

Serves:  4-5

You Need

  • 2 Sweet Potatoes, cubed
  • 1 tbsp. Garlic Powder
  • 1 tbsp. Onion Powder
  • 2 tsp. Smoked Paprika
  • 1 tbsp. Ground Cumin
  • 1 tsp. EVOO
  • Salt & Pepper, to taste
  • 1 15 oz. can Pinto Beans, rinsed & drained
  • 1 Red Onion, diced
  • 3-4 cloves Garlic, minced
  • 1 tbsp. Garlic Powder
  • 1 tbsp. Onion Powder
  • 2 tsp. Smoked Paprika
  • 1 tbsp. Ground Cumin
  • 1 tbsp. Tamari
  • Salt & Pepper, to taste
  • Vegetable Stock, as needed
  • Taco Shells, as needed

DIRECTIONS

  1. Rinse and chop the produce accordingly.  Preheat your oven to 400˚F.  Line 1 baking tray.
  2. Make the potatoes.  Toss sweet potatoes in garlic powder, onion powder, smoked paprika, cumin, salt, pepper, and 1 tsp. olive oil.  Roast for 25-30 minutes, until tender, tossing halfway.
  3. Make the beans.  Set a skillet to medium heat.  Once hot, add red onion and garlic.  Cook until onion is translucent.  Then, add beans, and cook for 2-3 minutes.  Add spices, and toss to combine.  Remove from heat and set aside for plating.
  4. Warm the tortillas.  Place each tortilla on an open flame and grill for 30 seconds per side.
  5. Plate tacos and serve with lime wedges.  Serve with slaw, hot sauce, and guacamole. Enjoy!

Vegan Chickpea and Lentil Meatloaf

Cook and Prep Time: 60 minutes
Serves: 4-5 people


You Need:


• 1 small can Chickpeas, rinsed and drained
• 1 small can Lentils, rinsed and drained
• 1 head Dinosaur Kale, finely chopped
• 1 White Onion, diced
• 3 Carrots, diced
• 3 stalks Celery, diced
• 1 head Garlic, minced
• 1 tbsp. Thyme, dried
• 1 tbsp. Sage
• ½ tbsp. Dried Rosemary
• 1 tbsp. Smoked Paprika
• 1 tbsp. Ground Cumin
• ½ cup Parsley, chopped
• 2-3 cups Button Mushrooms, minced
• 2 tbsp. Tamari sauce
• ½ cup Almonds, chopped roughly
• 1 cup Oats, ground into a flour
• 2 tbsp. Tomato Paste
• 1/3 cup Golden Raisins
• Salt, to taste
• Black Pepper, to taste
• Olive Oil

DIRECTIONS

  1. Rinse and chop the produce accordingly. Preheat an oven to 400˚F. Line 1 bread loaf baking tray (or 2 if needed).
  2. Set a large pan or skillet to medium heat and add 1 tbsp. olive oil. Once hot, add onion, celery, and carrots. Sauté until softened, 6-7 minutes. Add garlic and tomato paste, and cook for 1 minute more.
  3. Add mushrooms to the pan, and cook until they have released their liquid and the pan has dried up on the bottom, 6-8 minutes. Add tamari, and toss to combine. Remove from heat and set mixture aside to cool.
  4. To a large bowl, add chickpeas and lentils, and begin to mash. Do not mash completely to keep some texture in your filling.
  5. Add the cooled mixture, almonds, raisins, oat flour, spices, and half of your parsley. Toss to combine so that the flour has been completely incorporated. Add more oat flour if needed. Season with salt and pepper if necessary.
  6. Place mixture in your baking tray, patting down to ensure there are no air pockets. Repeat the process in a second tray if needed. Place trays in the oven, and bake for 20-25 minutes.
  7. Remove your baking tray from the oven, and garnish with parsley. Enjoy!

How to Deal with Joint Pain: An Integrative Approach

Joint pain is one of the clinical signs associated with osteoarthritis.  Osteoarthritis (OA) affects roughly 27 million Americans (almost 1 in 10 people).  It can range from mild, occasional soreness to severely limiting normal everyday activities.  OA is more common as we age.  OA is one of the leading causes of physical disability in the elderly population.  The prevalence of OA is expected to increase in the coming years with the aging population and prevalence of obesity continuing to rise.

Joints are made up of bones, ligaments, cartilage, tendon, and muscles.  Each of these tissues play a different role in maintaining the joints.  When one or more of these tissues begin to falter, it can lead to OA. 

Joints are places where two bone or a bone and cartilage connect.  Joints are classified into 3 distinct categories:

Fibrous: adjacent bones are connected via fibrous tissue.  These are immobile joints, like skull sutures.

Cartilaginous: bones are connected via fibrocartilage or hyaline cartilage.  These can allow little movement

Synovial: the joint surfaces are not directly connected, but can come into contact within a joint cavity, filled with synovial fluid.  These are the joints that are most mobile, and make up most of the joints in the body, including the limbs.  Based on the joint shape, they can move in different ways.

Unfortunately, there is no cure for OA, but there are treatments, including the use of analgesics and lifestyle modifications, available to help minimize symptoms.

Inflammation tends to be one of the major underlying causes for OA.  Usually this is due to an outright injury or repeated joint use overtime.  OA is a progressive joint disorder, meaning the condition tends to get worse with age.  The pathogenesis of OA happens through a variety of pathways, including aging of chondrocytes (the cartilage cells found in joints), lack of collagen and other structural components (like glycosaminoglycans, or GAGs), and inflammation.

Some risk factors associated with OA are:

  • Age
  • Obesity
  • Inflammation (of the joint due to injury or chronic)
  • Trauma
  • Poor biomechanics (poor joint loading)
  • Genetic predisposition
  • Being female

Additionally, other type of arthritis, like psoriatic arthritis, can lead to joint pain via an autoimmune reaction.

Some of the major signs of osteoarthritis include:

  • Joint pain
  • Joint stiffness
  • Joint swelling
  • Limited joint mobility
  • Tenderness
  • Crepitus (cracking or popping sound) when in motion

The conventional treatments for OA include pain medications (like NSAIDs) and corticosteroid injections.  These treatments can have unwanted side effects and can actually make the condition worse over time.  Luckily, there are integrative approaches to joint pain that do not come with the dangerous side effects.

Consuming an anti-inflammatory diet, maintaining a healthy weight, stretching, low-impact exercise, proper hydration, and getting enough of the right nutrients all play a role.  Some of these include vitamin D, omega-3 fatty acids, curcumin, magnesium, and collagen.

Avoiding Inflammatory Foods

Inflammation is a key component in joint pain, so it is crucial to remove inflammatory foods.  Some of the major pro-inflammatory foods include processed sugars and grains, conventionally-raised soy, eggs, processed vegetable oils, and dairy.  Conventionally raised animal products (meats and dairy), contain toxins like antibiotic and vaccine residues and pesticides.  All of these can promote inflammation in the body.

These basics give you these baseline of where to get started:

  • Eat real foods, with at least 50% of each plate being vegetables.
  • Eat a diet primarily of vegetables, fruits, nuts, seeds, lean proteins, and healthy fats.
  • Choose pasture-raised, organic, grass-fed, and/or wild animal meats and fish.
  • Eat and assortment of different-colored vegetables and fruits (eat the rainbow).
  • Drink clean water.
  • Eat fermented foods to balance your gut flora, like kimchi and sauerkraut.
  • Cut out inflammatory foods, like simple carbohydrates, sugars, processed foods, and candies.
  • 80% of the time eat right, allowing yourself 20% “wiggle room.”
  • Drink lemon water in the morning, it helps boost metabolism and liver function.
  • Look for foods that are high in fiber (whole foods) and low in sugar.
  • Eliminate all packaged foods, if possible. 
  • Be sure to read ALL ingredient labels.
  • Never eat out of a box or bag.
  • Eat greens at least twice per day.
  • Choose organic foods as often as possible.
  • Listen to your body!

Additionally, there are certain supplements that can effectively reduce the symptoms associated with OA.

Turmeric (and its Active Component, Curcumin)

Turmeric has been touted for its anti-inflammatory properties for many years now.  Turmeric is a yellow spice most noted for giving curries they yellow hue. Actually, turmeric comes from a root and is then ground down into powder form, which is available in many grocery stores today. It has been a staple in Indian cuisine for ages. While its color is incredibly vibrant, its flavor is pretty mild, and has mustard undertones.

Curcumin (the active ingredient, has been found to specifically target pro-inflammatory enzymes and other inflammatory factors that can influence genomic expression.  It has many other health benefits as well. Because of its many benefits, it would be wise to add such a unique spice to your cabinet. Unfortunately, however it is not well absorbed at all. However, if you add some black pepper, it will increase the absorption rate!

Chondroitin Sulfate

Chondroitin sulfate is needed for cartilage tissue to function at its best.  It provides structure, resistance, and elasticity to human cartilage.  Chondroitin sulfate is made of a combination of proteins and GAGs, and play a major role in cartilage formation.  Some studies have shown supplementing with chondroitin sulfate can increase joint function, reduce pain, and slow OA progression.  This is thought to be due to chondroitin sulfate suppressing inflammatory mediators, inhibiting collagen breakdown in the joints, and stimulating production of more cartilage matrix. 

Glucosamine Sulfate

Glucosamine sulfate is a naturally occurring substance in the body and found in high quantities in cartilage.  Glucosamine sulfate is a building block of both cartilage tissue and synovial fluid.  Synovial fluids is needed to reduce joint friction and provide lubrication for healthy, painless joint movement.  One study suggest glucosamine supplementation in combination with chondroitin sulfate as more effective.

Collagen

Speaking of collagen, that is the next intervention on the list today.  Collagen is a structural protein, and can be found in ligaments, tendons, cartilage, bone, skin, and hair.  Collagen helps give the body structural support.  To date, there are about 28 different types of collagen known, but there are five types that are most common. 

Type I: skin, tendon, vasculature, organs, bone (main component of the organic part of bone)

Type II: cartilage (main collagenous component of cartilage), nucleus pulposis, vitreous body

Type III: reticulate (main component of reticular fibers, skin, and vessel walls), commonly found alongside type I

Type IV: forms basal lamina, the epithelium-secreted layer of the basement membrane

Type V: cell surfaces, hair, lung, cornea and placenta

Collagen can provide chondroitin sulfate and glucosamine sulfate, promoting your body’s ability to repair and build new cartilage and supporting good joint health.  It also contains hyaluronic acid, which is a gel-like substance foundsurround joint tissues and nerves.  Hyaluronic is a major component of the synovial fluid found in the joint spaces, serving as a cushion and joint lubricant. 

Supplementing with collagen is an effective approach to repairing and strengthening joints, cartilage, ligaments, and tendons. 

Vitamin D

Vitamin D is a key nutrient for joint health.  Vitamin D deficiency has been associated with decreased cartilage thickness and increased rates of OA. 

We know vitamin D supports immune function because deficiencies lead to increased rates of the flu and colds.  It also regulates inflammation, decreases the rates autoimmune diseases and cancer, and promotes cellular maturation. 

There is a large (and growing amount of evidence) showing vitamin D deficiency is incredibly common, affecting at least 50% of adults and up to 80% of all infants.  The optimal range is between 50-80ng/mL (125-200nmol/L).  Most practitioners agree somewhere between 1,200 IU and 2,000 IU is the optimal range to increase vitamin D levels to normal levels long-term.  Doses up to 2,000 IU have been researched to be safe for long-term use.

Omega-3 Fatty Acids

Many Americans consume too many omega-6 fatty acids, which can result in a relative omega-3 deficiency.  Omega-6s can be found in many vegetables oils and meats.  Consuming high amount of Omega-6 fatty acids (and not enough omega-3 fatty acids) is associated with an increased risk of over 60 different conditions, including joint pain and tenderness.    An imbalanced omega-3:6 ratios can lead to increased inflammation, altered immune function, increased insulin resistance, and increases susceptibility to cellular damage via free radicals.  When this ratio is corrected (and the correct ratio ranges from 1:1, which is ideal, to about 1:3), the opposite effects occur.

There a variety of integrative therapies at your disposal when it comes to joint pain.  A multifactorial approach, including an anti-inflammatory diet, maintaining a healthy weight, stretching, low-impact exercise, proper hydration, and supplementing correctly can all be effective in improving and preventing joint pain going forward. 

Disclaimer

Though based in research, personal, and clinical experience, the opinions in this article should not be taken as medical advice. The information is designed for educational purposes only and is not designed to diagnose, treat, or cure disease.  Botanical medicine and nutraceuticals should be treated with the same caution and care as pharmaceuticals, as both have the potential for strong, potentially adverse effects and allergic reactions. Please consult a trained, licensed health care practitioner before proceeding.

The Ultimate SIBO Guide

What is SIBO?

There are somewhere between 1-10 trillion (with a “T”) microbes living in our intestines.  Most of them call the colon (or large intestine) home. 

Small intestinal bacterial overgrowth (SIBO) is a state in which too many microorganisms make their way into the small intestine.  When there is overgrowth, some bacteria (both good and bad strains) can migrate into the small intestine, and can lead to a variety of different health problems, both acute and chronic. 

SIBO damages the small intestinal cell wall, and can create leaky gut syndrome in the area, resulting in food allergies, sensitivities, and chronic inflammatory processes.  Symptoms can range from mild to severe, depending on the damage.  Some other symptoms can include: gas, bloating, diarrhea or constipation, abdominal pain/cramping, skin disorders, IBS, fibromyalgia, autoimmune conditions, diabetes, neuromuscular disorders, and fat malabsorption.  Luckily, functional nutrition providers can be of great help in these cases.

But before we get to that, let’s break down how and where bacteria are supposed to be normally.  The first two parts of the small intestine (the duodenum and jejunum) normally contain very small amounts of bacteria.  The final part of the small intestine, the ileum, does not contain a lot of bacteria either (more than the ileum and jejunum, however), but tends to be affected the most when it comes to SIBO.  There is a valve, known as the ileocecal valve that separates the small intestine from the colon.  When microbes are able to traverse the valve and inhabit the ileum in large numbers, SIBO occurs.  This increase and imbalance of bacteria are what eventually cause the symptoms associated with the condition.

SIBO can lead to maldigestion and malabsorption, as the bacteria interfere with the enzymes and normal metabolism of the food we eat.  Maldigestion refers to our inability to properly break down the food we eat, while malabsorption is our inability to absorb the nutrients we need efficiently.  Nutrients like iron and vitamin B12 are absorbed in the small intestine and can be affected by SIBO; if they are not properly absorbed, it can lead to microcytic anemia or macrocytic anemia, respectively.

In addition to this, the bacteria that invade the small intestine are also associated with endotoxin formation, as well as other compounds the stimulate the production of pro-inflammatory mediators known as cytokines.

The sheer amount of microorganisms and the metabolic waste they produce can have quite a burden on the body.  Additionally, the number of microbes that make it to the ileum are not the only factor that plays a role in dictating the symptoms and signs of SIBO.  The types of microbes are just as important.  For example, if the invading bacteria break down bile salts, it can lead to fat malabsorption and diarrhea. On the other hand, certain organisms metabolize carbohydrates to short-chain fatty acids and gas, producing bloating.  Other microbes produce toxins harming the intestinal wall, causing leaky gut syndrome.

How do we even get SIBO in the first place?

We have multiple mechanism in place which, when healthy, keep our intestinal bacteria in check.  When these homeostatic mechanisms are disrupted, it increases the chances of an overgrowth.  The two most common are low stomach acid levels and poor intestinal motility. 

The stomach cannot function properly when we do not have enough stomach acid.  Stomach acid is needed to properly break down protein and reduce bacteria levels in the food we eat. When stomach acid levels are low, the stomach cannot digest food adequately n and larger bacterial loads get into the small intestine.

When the stomach is compromised, large protein molecules make their way into the small intestine.  This puts an incredible amount of strain on the pancreas, because it then has to generate massive amounts of enzymes in an effort to break down the larger food particles.  If this continues over long periods of time, it can lead to pancreatic insufficiency.

Proton pump inhibitors, H2 blockers, and antacids taken for acid reflux create a more basic environment in the stomach.  This leads to less stomach acid, meaning poor digestion and influencing the cycle mentioned above.  Additionally, antibiotics can alter gut flora, resulting in gut issues and potential infections.

When it comes to poor intestinal motility, our gut relies on a harmony of different muscles, nerves, enzymes, and neurotransmitters working in concert to digest food properly.  Enzymes are largely responsible for breaking our food down, but the muscles, nerves, and neurotransmitters need to physically move our food through the entire digestive tract. 

In healthy individuals, microbes get passed through the digestive tract along with the food to its final destination: the colon.  When the pace is slowed down, problems can occur.  Food can get stuck in portions of the large and small intestines.  If it gets stuck, it can then ferment and create the ideal breeding grounds for bacteria and the development of SIBO.

Additionally, when motility is slow, the ileocecal valve, which separates the large and small intestines, can weaken of be held open by feces.  This allows bacteria to move from the colon into the small intestine.  When addressing SIBO, it is crucial to correct any gut motility issues.

Other causes include:

  • Physical obstructions, like scarring (usually from surgery, Crohn’s Disease, or even the buildup of the bacteria themselves)
  • Diverticuli, or tiny pouches that can form in the wall of the small intestine, can also collect bacteria instead of passing it on to the colon
  • Intestinal Neuropathy.  When the nerves or muscles that line the gut are damages, bacteria end up never making it to colon, leading to a buildup in the small intestine.  This can be caused by diabetes or trauma. 

How to Test for SIBO

As always, no one knows your body better than yourself.  History and symptomatology are crucial when making a diagnosis.

In terms of tests, the best test out there is the SIBO Breath Test.  Unfortunately, this is not the easiest test perform.  After fasting for 12 hours, you are to consume a glucose-containing liquid, breathe into a small balloon, and place the sample into a vial.  This process is repeated between 10-15 times over a 3+ hour span.

A stool analysis can also of help.  Stool analyses are useful when looking at the flora inhabit the colon.  Stool analyses are not definitive for SIBO Specifically, however.  Stool analyses are great for looking for overgrowth of pathogenic bacteria and parasites such as H. Pylori, Klebsiella, Candida, Blastocystis, and others.  This is usually done to back up or confirm a SIBO breath test.

Finally, an organic acid test could be a useful option.  Organic acid samples are collected via urine, and can uncover a variety of potential health concerns, including neurotransmitter disruptions, B vitamin deficiencies, mitochondrial issues, oxalate malabsorption, toxicity issues, as well as yeast and bacterial overgrowths.  This is a useful, simple test, but not necessarily diagnostic of SIBO on its own, like the breath test.

How to Treat Small Intestinal Bacterial Overgrowth

  1. The 4R Protocol for SIBO (and the Gut) 

The 4R protocol is a powerful tool that can help with SIBO and other gut issues. For more information about this, check out this blog post: 4 Steps to Repairing the Gut (The 4 R’s).

Also, check out more in-depth analysis of Phase 1 & Phase 2 of this protocol via our podcast, The Art of Eating.

2. A Low FODMAPS Diet

FODMAPS is an acronym Fermentable Oligo, Di- and Monosaccharides and Polyols.  These are all types of sugar based carbohydrates that are found in certain foods and are challenging on the bowel.  These foods have three common functional properties:

1. Poorly absorbed in the small intestine due to:

a) slow, low-capacity transport mechanisms across the epithelium(fructose)

b) reduced activity of brush border hydrolases (lactose)

c) lack of hydrolases (fructans, galactans)

d) molecules being too large for simple diff usion (polyols).

2. Small and therefore osmotically-active molecules. Lactulose is a synthetic FODMAP increases the liquidity of luminal contents and subsequently affecting gut motility

3. Rapidly fermented by bacteria. Fermentation by bacteria is dictated by the chain length of the carbohydrate; oligosaccharides and sugars are very rapidly fermented compared with polysaccharides such as soluble dietary fiber.

Examples of High FODMAP Foods include:

• Fruits

– apples, pears, peaches, cherries, plums, prunes

• Grains

– wheat, rye

• Legumes

– lentils, beans

• Sweeteners

– fructose products, sugar alcohols

• Dairy

• Vegetables

– artichokes, asparagus

– avocado, beets, broccoli

– Brussels sprouts, cabbage

– cauliflower, garlic (with large consumption)

– fennel, leeks, mushrooms

– okra, onions, peas

– radicchio lettuce, scallions (white parts), shallots

– sugar snap peas

– snow peas

A low FODMAPS Diet should last for roughly a month.  You can then slowly introduce higher FODMAP foods.  You can do this in a similar way you would perform an elimination diet.  Take one food (like beans) and add it back for 3 days and see if you notice more gas, cramping and other digestive issues.  If so, eliminate that food again.  Then, wait 2-3 days and try another food higher FODMAP food (like fennel).

3. Stay Hydrated

Proper hydration is crucial during the treatment period.  Your goal should be to consume at least half your body weight in ounces of water.  Proper hydration helps flush out bad bacteria.  It is also important to get the proper electrolytes you need during this time period.  Adding sea salt to water (1/4tsp. per 8oz. glass) is a great way to get the minerals you need.

4. Intermittent Fasting

Intermittent fasting can be helpful, and those with SIBO tend to respond well to it.  The fasting window gives some bacteria the opportunity to starve and reduce their numbers in the small intestine.  It also helps improve the healing and repairing rates of the affected gut lining.  If you are new to intermittent fasting, you simply want to restrict your eating window to a 6-8 hour timeframe each day.

5. Acidify the Stomach

There are natural remedies out there to help add acid to the stomach and improve digestion overall.  Adding apple cider vinegar or lemon juice to water and teas are fantastic ways to do this at home.  In terms of ratios, you are looking for 1 tbsp. of ACV or ½ juiced lemon per 8oz. of water prior to having a meal.

These acids help kill bacteria in the stomach and stimulate digestive processes like hydrochloric acid (stomach acid) production and regulate the release of bile salts and pancreatic enzymes in the small intestine.

6. Getting Sunlight and Exercise

Sun exposure provides us with vitamin D3, which aids in proper gut health, mineral absorption, and healing processes.  Regular exercise helps improve bowel transit times and reduce inflammation in the body as whole.

Disclaimer

Though based in research, personal, and clinical experience, the opinions in this article should not be taken as medical advice. The information is designed for educational purposes only and is not designed to diagnose, treat, or cure disease.  Botanical medicine and nutraceuticals should be treated with the same caution and care as pharmaceuticals, as both have the potential for strong, potentially adverse effects and allergic reactions. Please consult a trained, licensed health care practitioner before proceeding.  Neither the publisher nor the author takes responsibility for possible health consequences of any person reading or following the information in this book. All readers, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition or supplement program.

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Small Intestinal Bacterial Overgrowth: Roles of Antibiotics, Prebiotics, and Probiotics Link Here

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The Confidence to Make a Change with Dr. Vincent Esposito

Hey guys!

Excited to share this podcast I was recently featured on!  I was a guest on Mari Mitchell’s  podcast, “Dare to Be Authentic.”  Here, we spoke about the confidence needed to make the lifestyle changes to optimize your health!  Hope you enjoy the interview!  Check it out below here:

http://www.blogtalkradio.com/marimitchellporter/2019/01/03/the-confidence-to-make-a-change-with-dr-vincent-esposito