Probiotics are especially helpful in alleviating occasional diarrhea, as well as the gas, bloating and discomfort that come along with it. The “good” bacteria in probiotics can help to displace the “bad” bacteria that cause diarrhea, and they can also help to restore the normal ratio of good to bad bacteria in the body. Probiotics also produce substances that help prevent the growth of harmful bacteria, and have been shown in clinical trials and real-life situations to shorten the duration of episodes of occasional diarrhea.

Visit our wellstore store to see which probiotic product may be helpful to you as there are several strains. For example, if you are traveling out of the country and prone to traveler’s diarrhea or taking antibiotics, then Proboulardi would be the best choice.  If you have IBS, Crohn’s, colitis, or constipation, then Ultra Flora DF or Ultra Flora IB (extra strength) is for you.

Serves 8

Ingredients
2 stalks celery
1 large cucumber
1 brown onion
1 red pepper
1 yellow pepper
1 large carrot
12 large plum tomatoes
3 cups low sodium tomato juice or strained pureed tomatoes
2 TBS. red wine vinegar
2 TBS. extra virgin olive oil
salt and freshly ground black pepper, to taste
1 medium avocado

Preparation
1.  Wash and dry all vegetables.
2.  Dice vegetables into small-medium sized cubes and put into a large bowl.
3.  Add 2 ½ cups tomato juice, red wine vinegar, olive oil, salt and pepper.
4.  Refrigerate over night to let the flavors mingle.
5.  Place half of the mixture into a food processor or blender and puree to desired consistency.  If too thick, add more tomato juice.
6.  Put a ladle of pureed soup into a bowl and top with a ladle of the diced, chunky mixture.
7.  Top the gazpacho with thinly sliced or diced avocado.
8.  Serve with warm, crusty bread or baked tortilla chips.

Nutrition Facts
Calories  120
Fat  6 gm
Protein  3 gm
Carbohydrates  17 gm
Fiber  4 gm

The best way to do this is to consume a wide variety of whole grains, nuts, seeds, beans, fruits and vegetables.

Include more fiber in your eating plan by:

• adding vegetables to sauces, stews and casseroles
• adding oats to meatloaf, soup, breads and cookies
• starting your day with a bowl of high fiber cereal (at least 5 gm dietary fiber per serving) and sprinkling it with slivered almonds and berries or sliced apples
• topping salads with fresh fruit and unsalted sunflower seeds

Help prevent heart disease by eating fiber regularly. Start with a goal of 5 servings of fruits and vegetables each day, along with whole grains and beans.  Remember, as you increase your fiber you need to increase your water intake.

Makes 12 muffins

Ingredients
1 ½ cups wheat bran
1 cup nonfat milk
½ cup unsweetened applesauce
1 egg
2/3 cup brown sugar
½ tsp vanilla extract
½ cup all-purpose flour
½ cup whole wheat flour
1 tsp baking soda
1 tsp baking powder
½ tsp salt
½ cup chopped walnuts
1 cup blueberries

Preparation

1. Preheat oven to 375 degrees F. Grease muffin cups or use paper muffin liners.
2. Mix together wheat bran and milk, let stand for 10 minutes.In a large bowl, mix together applesauce, egg, brown sugar, and vanilla.
3. Beat in bran mixture. Stir together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries and walnuts. Scoop into muffin cups.
4. Bake in preheated oven for 15-20 minutes, or until tops spring back when lightly tapped.

Nutrition Facts
Calories 156
Fat 4.3 gm
Sodium 224 mg
Fiber 4.6 gm
Protein 4.5 gm

Serves 4

Ingredients:
2 pounds assorted root vegetables (carrots, parsnips, turnips, beets, onions, fingerling potatoes and/or sweet potatoes), washed, peeled and cut into 2” wedges
8 cloves garlic, peeled
1 tablespoon chopped fresh rosemary or 1 tsp. dried rosemary, crushed
1/4 teaspoon coarsely ground black pepper
1/4 teaspoon salt (optional)
Olive oil spray

Preparation:

1. In a large bowl, combine all ingredients and coat lightly with olive oil spray. Use hands to mix ingredients so they are coated evenly.
2. In large shallow roasting pan or jelly-roll pan, spread vegetables evenly.
3. Roast at 425°F for 30-40 minutes (stir at 15 minutes) or until veggies are crispy, but tender inside.

Nutrition Facts:
Calories: 170
Fat: 1 gm
Carbohydrates: 37gm
Dietary Fiber: 8 gm
Sodium: 340mg
Protein: 4gm

This Moroccan Chicken Stew recipe is very flavorful and pretty fast and easy when you do the prep prior to cooking. This stew is a meal by itself accompanied by a side salad.

Serves 6

Ingredients:
Olive or canola oil spray
1 TBS olive or canola oil
1 large onion, chopped
1 lb. boneless, skinless chicken breasts cut into 1-by-¼ inch strips
½ tsp cayenne pepper, or to taste
2 tsp ground cumin
¼ tsp turmeric
½ tsp salt
½ tsp freshly ground pepper
1 large yam, peeled and cut into ½-inch cubes
2 – 3 medium zucchini, quartered lengthwise and cut crosswise into 1-inch pieces
¾ cup tomato puree
4 cups canned chicken broth
½ cup whole-wheat couscous
1/3 cup fresh parsley, chopped

Preparation:

1. Rinse, dry, and chop all ingredients and set aside.
2. Spray a large pot lightly with olive or canola oil spray. Add oil and cook over moderate heat. Add onion and cook, stirring occasionally, until slightly browned, about 8 minutes.
3. Increase heat to moderately high. Add chicken and spices. Stir and cook for 2 minutes.
4. Add yam, zucchini, tomato puree and chicken broth to pot. Bring soup to a boil. Reduce heat and simmer, stirring occasionally, until vegetables are tender, but not mushy, about 8-10 minutes.
5. Add couscous to soup. Simmer for 4-5 minutes, stirring occasionally. Remove pot from heat. Let soup stand, covered, for 2 minutes. Serve in individual bowls and top with chopped parsley.

Nutrition Facts:
Calories: 250
Fat: 4g
Sodium: 670mg
Carbohydrates: 30g
Dietary fiber: 5g
Protein: 23g

Ingredients:
16 oz. salmon
1 cup brown lentils
1 carrot
1 celery stalk
1 small onion
2 cups water or chicken broth
1 medium tomato
Fresh basil
Salt
Pepper
Olive oil

Preparation:

1. In a small pot, sauté onion, carrots, and celery in 1 tsp. olive oil for 2 minutes.
2. Add lentils and stir. Add water or broth and season to taste with salt and pepper.
3. Bring to a boil and then simmer for 15-20 minutes until most of the liquid has been absorbed and lentils are soft. Set aside.
4. Season the salmon on both sides with salt and pepper. Grill or sauté both sides until done, but not overcooked (7–8 minutes).
5. While the salmon is on the grill: chop the tomato into small pieces, add chopped basil, salt and a little olive oil. This can be sautéed until warm or served at room temperature.
6. To plate: form a mound of lentils on the bottom, add the salmon on top, and put the chopped tomato/basil mixture on the salmon.
7. Optional: garnish the dish by topping with: toasted pine nuts, sliced olives, spinach, asparagus, etc.

Makes 4 servings

Nutrition Facts:
Calories: 398
Fat: 10g
Carbohydrates: 39g
Fiber: 8g
Sodium: 665mg
Protein: 39g

What is vitamin D?
Vitamin D, often referred to as the “sunshine vitamin,” is actually a fat-soluble hormone that the body can synthesize naturally. With just 10-15 minutes of sun exposure per day on our face, hands and arms-without sunscreen, our bodies make vitamin D.

Why is vitamin D necessary?
Vitamin D assists in the absorption of calcium and promotes bone mineralization, which may prevent or slow the progression of osteoporosis. Research suggests vitamin D may also provide protection from and reduce the risk of:

• hypertension
• psoriasis
• multiple sclerosis
• rheumatoid arthritis
• dementia
• type I diabetes
• periodontal disease

In addition, growing evidence has demonstrated its important role in defending against cancer (studies link a deficiency of vitamin D to as many as 18 different cancers).

How much, and what kind, does an adult need?
According to the National Institutes of Health (NIH), the daily Adequate Intake (AI) for adults is 5 mcg (200 IU) daily for males, females, and pregnant/lactating women under the age of 50. People 50 to 70 years old should get 10 mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU). Based on recent research, many experts now consider this recommendation inadequate and suggest that the public is best served by higher intakes-perhaps 1,000 to 2,000 IU daily.

*Healthy By Design Nutrition Specialists recommend you ask your doctor about a blood test called the 25(OH)D for a more accurate assessment of your vitamin D status.

How do you get enough vitamin D from foods?
It isn’t easy to get enough vitamin D from your diet. While fortified foods such as milk and cereals are available, most provide vitamin D2, a form which is much less utilized by the body.

Good dietary sources include: fortified foods, eggs, salmon, tuna, Mackerel, and sardines. Since sunlight causes our bodies to make vitamin D, daily exposure is helpful.

Gluten causes damage to the intestinal lining by eroding the villi and microvilli essential for digestion and absorption processes. Once an immune response has been initiated, inflammatory reactions can cause a whole host of wheat allergy symptoms. A gluten/wheat allergy may not always be a severe frequent reaction but can result in many digestive symptoms – flatulence, bloating, constipation, diarrhea, pain, etc. – and may aggravate a host of other symptoms such as:

• Fatigue
• Depression
• Arthritis
• Migraines
• Eczema
• Psoriasis
• Anxiety
• Cramps

Wheat is more likely to cause an allergic reaction than any other grain. Modern wheat has been developed to contain higher gluten levels for the manufacture of bread and other products, and our digestive systems were not designed to cope with the indigestible proteins. Some people with a wheat allergy find they can tolerate oats, however it is important to note that oats are often processed and stored alongside other grains.