Supplement Guide: Probiotics

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What are probiotics? Why would you want to put bacteria into your body? Wouldn’t that make you sick?? NOPE! Probiotics are the GOOD bacteria that keep your system running and chuggin’ along =) They help maintain the good bacteria in your intestine, and can aid in digestion and also help with things like skin disorders (it helps with my acne), inflammation, diarrhea, gas, bloating and even IBS.

Woman tend to take probiotic mainly when they are put on medications that are an antibiotic. (things like strep, bronchitis, colds and other illness’s) Antibiotics are so strong that yes, they kill the bad bacteria and bug you’ve caught .. but they also kill the good bacteria too making your system almost weaker towards other viruses leading to the most common thing we see in women, yeast infections. So its good to take a probiotic when the doctor does prescribe you an antibiotic.

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Now there is naturally good bacteria already within your system, or at least I hope there is haha. Also foods like cultured milk products are a good way to get some good bacteria too. ie. yogurts, kefir, sauerkraut, miso soup, sourdough bread, cheeses….

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When looking at all the different probiotics out there…. your going to see billions and zillions and millions and … how do you know which one to get?!

Well, there are some that need to be refrigerated to keep the microorganisms alive and there are also ones that require no refrigeration as well, its all up to you. I don’t think you can get “too many” billions of probiotics, I personally feel better when I take a higher amount, but that’s me. You have to find what works for you. Start with a smaller dose (around 15-20 billion) and up it if you want. Try a few different brands too.

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Abs Workout #2

  • Crunch on ball- Place butt on ball so that you have balance. Lower yourself down the ball so that the ball is under half of your butt and half of the small of your back. Rise body up and do a basic crunch. 3sets, 15 reps.

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  • Crisscross scissors- Ling on your back. lift legs off floor and keeping abs tight. Point toes and crisscross your toes back and forth. 8 rounds. 30 seconds on, 10 seconds off.

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  • Bicycle- Lying on back, bring knees toward chest. Alternate knees towards opposite elbows and tap together. Repeat on other side. Do as many as you can! =)

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  • Mountain Climbers- Place arms shoulder width apart, hold up body and keep but butt down. Bring one knee towards arm and place back down, repeat with other side. Do 8 sets 30seconds per set. 10 second rest.

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  • Straight Leg Raises- (you can either keep your legs together, toes pointed…. or use a ball) Lay down. Place ball between legs and hold with feet and calf muscles. Lift legs up so your legs are at a 90 degree angle and then lower again without the ball touching the ground, but just above it. Do 8 sets for 30 seconds each. Rest 10 seconds in between.

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Abs Workout #1

The Roll up – place yoga ball under thighs so that your basically in a downward plank pose. Keeping hand in same spot, roll body upward using your abs as the main driving force and stop when toes are on the ball. Roll back out and repeat. 3 sets 15 reps.

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Side Bent Twist Plank – Doing a side plank, take opposite arm (the on your not resting on) and twist toward other shoulder. Keep abs tight and contact them every twist. 3 sets 11-15 reps. The slower you go the better the workout will be.

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Standing Crunches – stand tall, hands can either be behind your head like in the picture or tight at your sides with fists by cheeks and elbows in by the ribs. (almost in a boxing stance) and your going to crunch to the side. alternating sides each move. Make sure your using core as the main force of movement. 3 sets. 20 reps.

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Dolphin Toes- kind of like before but without the ball. I want you to do the same thing but arching your back. Hold both positions for 30 seconds. Do as many as you can!

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Yoga Boat– Lying down, lift both begs just above the ground to they aren’t touching as well as your neck and head. Using mainly your core, lift body up so that your sitting in a V position and hold for 30 seconds. lower body back down, but go to starting position so that your legs ad neck aren’t hitting the ground. During this whole exercise, the only thing that should be touching the ground is your back. 3 Sets, 15 reps.

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Rotating Ball Plank-  Keeping shins on yoga ball and arms straight out on floor, using core, twist body to the left and right making sure to keep abs tight and contracted. Do 3 sets. 20 twists on each side (making it 40 twists total per set)

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Probiotics 101

So if you haven’t notices probiotics are kind of everywhere. They have always been around (mainly in yogurt) but as America grows more health-conscious I’ve noticed them being advertised more. So why are they important? what’s so special about these so called probiotics?

OK so lets start and the basics here, your gut. – Your gut is full of bacteria (don’t worry most of it is good bacteria). Sounds weird right? Well there are good bacteria and bad bacteria. Now you don’t necessarily need to take a probiotic or down a shit ton of yogurt to be “healthy”- but it doesn’t hurt to make sure you give your immune system a little boost every now and then. Probiotics can help with digestion for those who have a hard time digesting food, and can also protect the body against the harmful bacteria too. So all in all, I like them.. I make sure I eat a yogurt every no and then… (yes dairy free yogurt still has probiotics in it -YAY)

Its always a good idea to take a probiotic when you’ve been sick or you feel like your coming down with something too because it will help fight off those “bad bugs- bacteria”. Things like stress, poor diet, your pH level being off, taking antibiotics to kill a virus like strep for example… your body needs to re-coup and get thriving again, load it up with a little probiotic love~!! =)

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You can get your probiotics from things like yogurt, pill form, sauerkraut, kefir, Good Belly brand products (dairy free) just to name a few… Id take the food form over a  pill any day, plus if you eat lots of fruits and veggies, it will make a more friendly environment for the “good” bacteria to grove and thrive.