Steps TwoWards Health

A few foods to keep things moving😊

Fresh ginger root is easy to add to foods or have as a tea for many benefits.

Prebiotics are non-digestible food components (a specific type of fiber) that feed beneficial gut bacteria, promoting better gut health, improved digestion, and enhanced immunity.
They increase beneficial gut flora, reduce inflammation, boost nutrient absorption, and may support weight management and cardiovascular health.

Natural Prebiotic Food Sources:
Prebiotics are found in many high-fiber, plant-based foods, including:
Vegetables: Garlic, onions, asparagus, chicory root, leeks.
Fruits: Bananas (especially slightly green ones), apples.
Grains: Oats, barley.

Purple or red cabbage is a nutrient-dense, cruciferous vegetable full of anthocyanins, which are antioxidants that provide its deep color and health benefits such as reducing inflammation, improving heart health, and having stronger bones. It is versatile, low in calories, and can be eaten raw or cooked.

Omega 3 fatty acids are an essential fat that support heart, brain, and eye health by reducing inflammation, lowering triglycerides, improving blood vessel function, and supporting cell membranes in the brain and retina, benefiting mental health, development, and overall immunity.

Your body can't make them, so you need them from foods such as fatty fish, flaxseeds, chia seeds, or a supplement.

GABA-rich foods include fermented items (kimchi, miso, yogurt), vegetables (spinach, broccoli, sweet potatoes, mushrooms), nuts/seeds (almonds, walnuts, sunflower), whole grains, and certain teas (green, black, oolong), which either contain GABA or provide building blocks (like glutamic acid, B6) to help your body produce this calming neurotransmitter, though it's debated how much dietary GABA crosses the blood-brain barrier.

Enjoy the holidays☃️

Winter = cold & flu season!!
Focus on hydration (filtered water, soup broth, and herbal tea), vitamins (C, D, A, E, B6), minerals (Zinc), antioxidants (flavonoids), and probiotics found in citrus fruits, berries, leafy greens, yogurt/kefir, walnuts, pumpkin seeds, fatty fish, and poultry, plus spices such as ginger and garlic to support your immune system and potentially shorten illness duration.