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hello everybody and welcome to our Monday night class we are here with Emily today and she is going to be talking to us more about gut health in our four-part series um I'm so excited to have you thank you for being here and if you guys have any questions go ahead and put them in the comments tell us where you're watching from and then at the end we'll get to them um so just go ahead and cue them event um in advance and without further Ado I will hand it over to Emily hi thank you I'm going to go ahead and share my screen and jump in uh um so for those of you who are with us for a second time um yeah this is our or my second show and so I did a little bit of an overview last week on gut health and so if you missed that um I encourage you to watch the replay because some things will make a little bit more sense to you um that way I've kind of built these on each other uh the concepts so yeah last week was a little bit of a overview of gut health in general and why is it important and tonight I'm talking about foods like specific foods that are both we're going to talk about inflammatory foods and then also gut nourishing foods and because of the time constraints like this is by no means even I was going to say like an exhaust list but it's also like um a very quick short example of what some inflammatory foods are and what some gut nourishing foods are um you know so I've I again for the time constraints I think I'm just highlighting maybe three or four foods for each one know that this is a much larger conversation um but this is hopefully a good introduction um and gives you some insight to how how food affects our health and very specifically our gut so last week we talked a little bit about inflammation uh a little bit also about testing which I'm going to talk more about I think it's in my final uh class but you'll see here um that inflammation comes from many different places and sources and so one of of the one of the places that it comes from um is from disease and infections um and we would know what those are uh from a stool test uh could be other tests too but a stool test is what I use and prefer when we're talking about the gut um and so sometimes really they're they're what we call pathogens so things that cause disease and those could be a bacteria that could be a virus that could be a worm a parasite fungi yeast Etc right like any and all of those things have the potential to become pathogenic and cause um cause disease cause uh you know problems in addition to those very um I guess a little bit more serious kinds of things that cause inflammation in our gut food can also be a cause of inflammation in the gut and so again that's that's more what I'm focusing on tonight is the food so um let me start off with a little bit of information on inflammation um because as I was having a consult with someone earlier today and I was talking about inflammation and she said it's kind of a buzzword in the holistic like medicine kind of community and I'm like you're right it is uh we talk a lot about it um and her question was like what is it really and you know what what am I think thinking about and so again like I'm giving you a little bit of insight tonight about that um and before I talk about inflamatory Foods I do want to make sure we're all on the same page and you understand a little bit about what I mean about inflammation so in the functional medicine holistic medicine world we are taught that inflammation is um at the heart of all disease and is oftentimes s the like the beginning of um disease so it's really important to understand um where it comes from and and how we can reduce it Etc um and just know that inflammation like it says here you know it it can manifest itself in lots of different ways so sometimes inflammation uh is felt in the form of like physical pain uh sometimes it's in the form of like a headache brain fog fatigue um skin issues all kinds uh usually are stemming from uh some type of inflammation um and again like what's at the heart of that inflammation can be a number of different things um can be pathogens like I discussed it can be food it can be stress um lots of different things um so part of what like one of the most important things I guess to also understand about inflammation is you know here on the right um of this slide there's the terms acute inflammation and chronic inflammation and so to understand this on hopefully a simple level is like inflammation is a normal natural part of our immune response and so if you think about you know let's say like a cut on your hand what happens what what's the process you know that your body and your immune system go through to to resolve and to heal that cut part of that is uh inflammation and so if you think about like okay what happens literally in physically when something is inflamed uh it gets hot uh there's swelling um there's going to be most likely like a collection of white blood cells it looks like pus right that's part of the healing process uh pain sometimes right and all of that is localized you know if if the cut happened on your hand for example and going with that example of the cut on your hand that whole process of getting cut and resolving and healing backup uh the skin takes you know depending on how deep the cut is but let's just say it's it's like superficial so like that whole process takes maybe what 7 to 10 days um so that is an example of acute inflammation there's a clear beginning and there's a clear end so with the difference between acute and chronic it's the same kind of process that's happening in our in our bodies um it's not as obvious when it's happening internally but the real problem is that um maybe there's not a clear beginning uh maybe you know sometimes maybe but usually not usually it's sort of like this uh compilation of different things that just uh happens but sometimes it's um it's clear but then what happens is it never resolves right whether that was from like um exposure to some sort of disease whether it was a food could have been a combination of the two um but that inflammation that immune response never ends and that's the real problem and differentiation between acute inflammation which is natural and good and healthy like we want our immune systems to respond in that way versus chronic and so right like The Chronic nature of something is that it just continues and it never resolves and so that is what can lead to often leads to disease so that's the real difference I want you to understand um and so it is important to know uh you know what what you can control right like there are definitely some foods that I would say are inflammatory to most if not all people and those are kind of the ones that I'm going to highlight tonight and I I don't even have time to go over all of them tonight um but so these are some of like the most common uh foods that cause inflammation um and yeah just a little side note you'll see there too like you might not have to remove or avoid all of these Foods forever um for those of you that were with us last week and if you weren't really go back and look at it because I talked about leaky gut um and the food sensitivities and reactions to foods have so much more to do with gut health than they do the food itself and so if someone has likey gut uh that is most likely the reason why they're reacting to foods and so in that case it's about healing the gut and then reintroducing those foods that someone might have been reacting to to see if that really was the problem and a lot of times it is so sometimes I'm removing Foods in the short term temp temporarily uh in the hopes to be able to bring it back in so one of uh maybe the most talked about um and sometimes I think misunderstood uh food triggers is gluten um and again to make sure we're all on the same page gluten is a protein and it is a protein that's found in wheat products and you see like it's not just wheat but it's uh wheat and wheat grasses and so that's Rye that's spelt that's barley um all of those grains have gluten in them um and it's the sort of sticky uh glue that makes dough elastic um and allows bread to rise and so if you've ever had gluten-free bread uh most of it right is lacking that sort of like elastic nature that gluten containing breads do um that's why it's different um but part of the reason so there's many reasons why gluten is inflammatory and part of the reason here on the the right of this slide is that it's been used as a cheap thickening and filler for many many products not just food products but you can see it's it's in things like cosmetics and toothpaste gravy sauces if you buy those like uh packaged powdered gravy mixes um all kinds of almost all honestly salad dressings um marinades other kinds of like barbecue sauce and you know any and all of those kinds of like sauces and dressings it's almost always in uh again because of the consistency they're trying to get a certain consistency um it's in sweeteners it's in deli meat uh chewing gum coffee creamer soy sauce and more right so someone who really needs to avoid gluten has a hard time because of this and and it is one of the reasons why like I get this question a lot like are people like that many more people sensitive allergic whatever to it um or is it just a a fad no there's a lot of people who are sensitive to it and one of the reasons that they are is because it has been broken down processed and then put into all of these products um and so that reason so number one like you know it's degraded and processed number two we should not be coming in contact with it that often like we should not be consuming it every day all day um you know so think of think of where we came from um agriculture is only they estimate maybe 10,000 years old so we have a far longer history of not living in an Agricultural Society and Community um and our bodies or what is adapted to that it takes a long time for our bodies to adapt um and so we've been introduced to grains and been consuming grains for about that long but by no means was it part of like a staple diet so we didn't have it as often it wasn't processed um it was a far superior product to be honest so it's not even just like the processing and breaking it down in into all of these products the seed is different the growing process is different the soil is different all of those things which is why too I have clients who can't touch gluten here in the United States and when they go to Europe they're eating pastries and baguett and having a lot of fun um because of how different the the processes of growing it and the seed itself so it's a whole thing why uh so many people are sensitive to it um you know not even to mention like people who are Celiac that's an autoimmune disease uh where the immune system is attacking the gluten itself so I mean you you know you can't have it at all so what do you eat instead lots and lots of options honestly so there are all kinds of grains that are naturally gluten-free because they're not part of um the wheat um yeah the wheat family so things like uh buckwheat sorghum amaranth quinoa Millet oats rice those are all naturally gluten-free and great options um for a whole grain instead of a wheat uh wheat grass-based grain um some people do better sprouting grains um and what that does is it reduces the phytic acid um that can be found in grains um also in nuts and seeds um and so yeah it reduces the phytic acid which you'll you'll hear some health professionals out there saying that you shouldn't I mean I just saw I wouldn't call her a health professional but I just saw someone on Instagram last night saying that like you should not eat oats because it contains phytic acid when you hear or see those kinds of claims know that you know I think any of those claims of like you can't eat this that or the other um it's not a it's not a full story um many many plants contain phytic acid and there's a reason for that and um it's we shouldn't be avoiding plants because of that there are ways that we produce it most people don't even need to do that but anyway um know that that's anyway not like I say complete information when people make those claims um plants and like other naturally gluten-free foods are things like fruits and vegetables legumes which are beans whole that I've already mentioned um that's what we should be focusing on in a gluten if someone needs to be gluten free um most of the glutenfree products out there are just as terrible if not more and so that's definitely not what I recommend as a nutritionist we're focusing on the naturally gluten-free products which um are those that I just mentioned um and then I yeah I kind of already talked about the the fun fact um with the hybridization of of the seed itself and that's really part of the problem okay so that's one and it's inflammatory because because of all the reasons I just talked about Dairy is another and honestly like the story here is very familiar in that we were not meant to consume as much as we do it has been um processed and it's most of the the milk and the dairy out there is a very low quality so and then some of the other reasons you can see here are conventionally raised cows or fit antibiotics uh if they're taking all of those antibiotics and we're consuming um the milk that is produced um we have um greater risk of becoming uh resistant to many of the antibiotics because of that then there's also pastur ation which at the time I can't remember exactly the year that that was discovered um but you know at the time that was a pretty great discovery making Dairy um safer um because of the bacteria but what that does uh is it Alters the amino acid profile and kills um the essential enzymes that are part of the milk and probiotics are naturally part of that we could go into a whole other discussion which I usually do when I'm teaching these classes because I want people again to understand how we got here what what is milk how is it produced um mammals right mammals produce milk to do what feed their young right so humans are mammals and women produce milk to to feed our infants babies about how long should that process go on right how long do infants nurse or drink uh breast milk the recommendation is somewhere right around two years is is ideal six months minimum so somewhere between there um it would be obviously be a little bit different for every mammal but breast milk so right like think think of where like milk comes from and why and how and so I honestly I don't know um the theory behind like you know when and how we started consuming so much dairy in the diet my guess is that it would be right around the time that we started um staying in one place and growing our own food um certainly we were consuming you know the milk of probably goats and sheep uh before that but not again not not at every meal um and so anyway like I I want I want you to kind of think about where it comes from and why and so breast milk is uniquely uh created um to feed the young and so it has a perfect balance of protein and fat and digestive enzymes and probiotics and um immune cells all of the things to set up an infant for life like for a healthy life right so pasteurization kills all of those things um so it's no longer a very like nutritious um food um what what most people consume today so like I want you to understand that too right like again like we've changed this so much that this is a really low quality food product now uh not to mention that next um Point down which is like most commercial milk is homogenized which means that it oxidizes the fats and that creates inflammatory free radicals um so lots of reasons why dairy or at least like conventionally raised dairy uh is not very good for most people um there's also many different ways that someone can like respond and react to Dairy one being lactose intolerant which is normal and natural meaning that we're we're meant to only consume milk for those couple of years um and so we really only need the digestive enzyme to break it down in those first couple of years and then we're we're not meant to be drinking milk and certainly not the milk of another mammal uh into adulthood and again like definitely not like two three times a day right that some people do right so just think about that that's why our bodies are not meant to have so much of it and certainly not like these lower quality products s so that is why it's inflammatory and so if someone um has developed that ability to break down the dairy someone who is not lactose intolerant you know I mean so you can tolerate it you're breaking it down but it's still inflammatory so these are much larger conversations and I'm taking more time than I told myself I would but uh what should you focus on instead so definitely not like conventionally raised milk milk and dairy think about um goat or sheep milk cheeses and yogurts those are far superior again this is a longer conversation about why but um essentially you're you know thinking about raw which is hard to find but it it is possible uh Redmond Farms Utah natural meat and milk locally um sell raw milk um and I believe it's both goat and cow if I remember right so it's hard to find uh you have to get a license for it uh to sell unpasteurized raw milk uh but you can find it and so again like I've already kind of explained like raw milk so it's not pasteurized a little bit of a risk that's why the government doesn't just allow anyone to sell it um but it's going to have then all of those nutrients I already talked about so raw or organic fermented even you know right like cheeses and yogurts and different things so all of those are a far superior product um and I would recommend um you know if somebody tolerated it in moderation there's also uh plant-based milks um and you're looking and thinking about all of the other additives um emulsifiers and gums and sweeteners and all sorts of things like those aren't good products either so you're looking for unsweetened um should be two or three ingredients um there are a couple of Brands out there three that I can think off the top of my head maybe four I think four um so they're again like they're kind of hard to find um but they're out there and so that's what you're thinking of those are better things to focus on sugar uh inflammatory definitely inflammatory it's universally accepted as a toxin uh yet it's found in nearly every uh I say food product because it's not real food to me um 80% of prepared foods in supermarkets contain added sugar uh so again it's like these are all like longer discussions to kind of dive into these a little bit deeper because there's sugar and a lot of people they do think of like this white process can sugar when I say that word but to help you know people really understand what that means again like it's a longer conversation because it would it would be a conversation about helping you understand carbohydrates better um so anyway this kind of sugar I is called added sugar um there are natural types of sugar and those are found in carbohydrates carbohydrates are vegetables and fruits and beans and Grains so those all have natural types of sugar in them because they're a carbohydrate okay average American consumes about 66 pounds of added sugar every year um and that leads to insulin resistance and type two diabetes among other diseases chronic diseases and this is all something that you know we have we have choice and and power and control over um it it requires being educated right um and a little Savvy maybe but it's it's absolutely something that we can all do something about um you know what should you focus on instead these are just better sweeteners so local raw unfiltered honey and I'm emphasizing all those words because they the raw just means that it hasn't been pasteurized so most of the honey that you find in a grocery store has been pasturized ized so it's sometimes it's not even 100% honey um so I would find a local beekeeper and there there are many of them um and then the unfiltered means that you're getting all of the other good stuff that comes as the honey is made and that's all nutritive so you can see um natural honey raw unfiltered honey contains antioxidants and minerals and vitamins um as does maple syrup and dates and molasses and so those are all um sweeteners that yeah have nut nutritive qualities and properties um and so those are the ones to focus on they're still sweeteners um and so moderation for sure uh but I would I would recommend those over something like I get this question all the time um so I I would choose those over like sugar alcohols or even Stevia um what's another one that people ask me about I can't remember but it seems like they're just they're always coming up with something new like a sugar substitute so definitely not artificial sweeteners and I didn't have time to go over that but like that's a whole other thing and those are hopefully inflammatory for like um obvious reasons but yeah um artificial sweeteners added sweeteners but so these are the ones that I would I would focus on um okay so I think yeah there we go so moving on to um just a little bit more of a focus on some more nourishing foods gut nourishing foods specifically so things like omega-3 fatty acids you might have heard those words before um what it means really so an omega-3 fatty acid uh there it's a different type of um wait um it's 78 o'clock on a Monday my brain is um spent I'm trying to think um it's a it's a different chain makeup I can't think of the the word I mean it's a lipid it's a fat so they're all the fatty acids are all just like different um chain structures for lack of a better term so there are Omega-3s and Omega sixes and nines and twelves Etc the unique thing about an omega-3 you see there is it's anti-inflammatory so where all of those Foods I just talked about are creating inflammation in the body this is something that reduces it so it is a fat and so we want to keep uh that in moderation we don't need a lot of fat in our diet comparatively uh but we definitely do need it and healthy fats are easy on the gut um because they're fairly simple um they're a quick source of energy coconut oil specifically coconut oil and coconut products um but other other fats as well um and they um enhance and promote other nutrient absorption so really helpful in a lot of different ways so we find Omega-3s in fish that's what most people think of but this picture here hopefully lets you know like there are other sources of Omega-3s um and the plant-based sources are walnuts flax seeds chia seeds and hemp Parts you do find a little bit of Omega-3 in you know you'll see like on labels of grass-fed beef or lamb or something that like there's Omega-3s it's small um it's definitely not the source of Omega-3s that I would focus on because we're not meant to have red meat very often um and same thing with like egg yolks like depending on what the feed of the chickens is uh it can have a higher omega-3 profile um but primarily those four things the fish and then the walnuts flax seeds chia seeds H Parts um extrav virgin olive oil you'll see um is a great healthy fat um it is what we call a monounsaturated fat it doesn't need to know that but ju it's the fat um makeup of the olive oil that has uh been found to reduce inflammation um protect against like Rising LDL cholesterol and oxidation um has antibiotic properties that you see there so like lots of really good nutritive properties with olive oil there are so many different herbs and spices that also have anti-inflammatory uh properties and it would take an hour and maybe someone else would you know an herbalist would be better at leading that discussion than me but um so so many like I say herbs and spices and so one one of the ways that I tell people that you can like instantly improve the nutrients of your diet is by including more herbs and spices so you know some of the ones that people think of a lot as being anti-inflammatory or things like turmeric um garlic uh but really so so many herbs and spices are anti-inflammatory so those are just a couple and they reduce in inflammation they have of course other health benefits depending on what we're talking about um for example like ginger also reduces nausea um it's a long or it's a root that's been used for thousands of years um in eastern medicine um and as an antia and so you know things like um well it works um for really any reason why someone might have nausea but like specifically for you know like someone who's pregnant it works for all of those kinds of things uh naturally um it also stimulates saliva and bile production reduces gas and bloating it's uh helpful for motility in the gut so so many health benefits um so yeah those those are just a couple of examples the turmeric and the ginger um fiber like I can't talk about fiber uh gut health without talking about fiber it is it is essential um like it says there um it is it's essential for gut health um every day all day those of you who maybe like struggle with digestive issues and or those that really just want to optimize their gut health feel like there was a question that came up last time about that uh someone who's in their 40s and wants to just like make sure that their guts working as well as it can into their 80s fiber every day all day um and variety of fiber so you know we think I think we most people think of fiber is like something that helps you have a healthy Bell movement and it absolutely does um and think honestly of part let like that process right that's part of our um detoxification process like if someone is not having a daily bowel movement and actually you can have a daily bowel movement and still be constipated we could talk about that too but if if you know you're if someone's holding on to uh waste not eliminating that it has all kinds of um implications uh in the gut and Beyond so yes fiber helps us have a healthy bowel movement um it also does many many other things as you see here like AIDS the liver and detoxification supports the lower intestines and the colon with elimination um among other things the other main thing is also water um so two of like the most important things for a healthy Bell movement and just healthy digestion is drinking enough water and eating enough fiber um and I could talk more of course about this too because there's two types of fibers and honestly it's not super important that you know the difference just know that one type of fiber helps to bulk up the stool and the other one help helps to move it through we need both um and most plants have both uh it's called soluble um and insoluble fibers um and so again it's it's not real important that you know the difference or that there's certain foods that have maybe only insoluble versus soluble like I say most plants have a combination of both so not not really something you need to pay attention to just eat plants fiber also as you see here is what we call a Prebiotic and I'm going to be talking more about this next week actually uh a Prebiotic means that it is food for the bacteria the good bacteria in our gut it can also feed other unwanted types of bacteria but um it will it's the it's the food that they eat and so if you think about you know the types of fiber that you eat in a day and if you don't eat very many vegetables and you don't eat very many fruits or whole grains or nuts and seeds or beans those are all uh of the sources of fiber uh you likely have pretty low levels of good bacteria and then that's a whole other kind of like Cascade of problems that comes from having not enough uh good bacteria in the gut so it's why it's essential um so these are just a couple of examples um um chia seeds flax seeds hemp Parts already talked about how those are all um examples of omega-3 fats as well so you're getting a two for one here uh they're also uh high in protein so um anyway we'll plug for chia seeds flax seeds and hemp Parts um apples artichokes asparagus avocado raspberry spinach lentils onions many really you know I could talk about almost any vegetable and fruit to be honest um incorporate more of those Foods on a daily basis like again if you're thinking to yourself I'm not sure how much fiber I'm getting in a day like start to be aware and one of the best things uh that someone can do for their gut for their overall health for their diet is incorporating more plants into it so um oh and just a little side note here you know I I do work with a lot of people who have digestive issues and that is not a reason to not eat fiber which is um advice sometimes people get from their doctor um all it means if someone is um having a hard time digesting uh I do things like we steam all of the vegetables and fruit that they eat and we you know blend it or we you know we we break it down so that it's easier to EST for that person because they're not doing it on their own very well uh but it doesn't mean that we avoid fiber so it really is essential um okay bone broth is another really nutritive gut nourishing food it contains collagen and amino acids like Proline and glycine um those particular amino acids are important because most people don't get them as often even if if you're eating meat because those amino acids are coming from things like the cartilage and the bones and like the parts of the animal most of us don't eat anymore we used to but we don't and so bone broth can be helpful because of that um yes I talk about like a bone broth fast here to help treat leaky gut but honestly I I don't recommend that very often um you can make your own bone broth you can purchase it at the store honestly there's uh a couple of really good companies and it's a lot more accessible than it used to be um so like you can use that as a soup base instead of like just getting like a chicken broth or something and it would just increase the nutrient value of of the that soup or whatever you're using that much more so you can use it in a couple of different ways and some people just they'll flavor it differently right and like sip it like you would some tea or something and that's another great way to incorporate it in your diet and then fermented foods I think is the last one I'm going to talk about um so fermented foods are things like uh you'll see that list at the bottom there so things like sauerkraut and kimchi and miso kavass as a drink kombucha um Tempe feel like I'm forgetting one but those those are are kind of the the big ones and there are other uh fermented vegetables besides kimchi and sauerkraut um again like they there's just a lot more available now than there used to be um so with fermented foods you are getting this is like a two or a three for one three for one I guess right high in fiber because they're vegetables um because they're fermented has um digestive enzymes naturally part of um the fermentation process and uh what comes out of the fermentation process is live bacteria that's what you're doing is like growing culturing live bacteria that's that's what a probiotic is so again I'm going to go into that a little bit more next week um but that's what you're getting in a fermented food product and that's why it's so helpful and beneficial and re recommended for gut health um so the the lactic acid um is what helps to balance the production of stomach acid that's part of like that digestive help um and yeah it balances the uh pH um and so again because it's a source of fiber and live bacteria it's again it's sort of like a two for one so it will help to like repopulate uh your good gut bacteria and it's also kind of um feeding itself if you will because of the fiber that makes sense so another really great tip for someone who wants to improve their gut health is start to incorporate fermented foods um I eat it almost daily different types almost daily so that's that's another really good thing you can just start to implement this is a recipe that incorp at some of the things I've been talking about tonight lots of different fiber sources um you'll see there like part of the recipe is sauerkraut uh so incorporating a fermented food um you could make this vegan if you wanted I think there's a a note in the recipe to to alter that if you wanted it's one of my favorite recipes and I've used this um many many clients and it's it's a it's a fan favorite so click that link or the QR code um if you want to download it it'll ask for I think it's your name and your email to be able to send to you um but go ahead and and click that if you'd like and I can come back to the slide if we need to um but yeah I thought I'd share a recipe for you to incorporate some of the things that we talked about and as I said next week um I'll be diving a little bit more into what are prebiotics and probiotics and synbiotics what those all mean um to our gut and to our health and what you need to be thinking about um with regard to all of those and so I have no idea where my time is at but I'm going to stop sharing and open it up for questions if there are any that was so good thank you oh oh my gosh I feel like I need to be taking notes but I'm like also it's recorded I can come back I have to like stop myself sometimes so hopefully not that was amazing and then I'm like you're talking about gluten being in like postage stamps and all I think about is from Seinfield where his girlfriend died because she licked too many postage ciac obviously yes they were like wedding invitations weren't they yeah yes oh my gosh yes it's true and also my favorite product in the entire world and not getting PA to say it and I give it to everyone for Christmas is a Nutter I read the back of my nut milks and I saw all the gross stuff in the in the back of them and the nutter is just like a small blender that heats up to the perfect temperature it self cleans I make cashew milk with a little bit of I know about the Almond cow but not the nutter I don't think yeah you actually Amazon has so many knockoffs on of it right now that it's like amazing so they they're actually really affordable and it'll pay for your milk in a year but you could add what you want to it I was like add a little extra collagen a little sea salt and then like a little bit of um like a something you use for baking that makes it foamy before I have that for my coffee oh I can't remember what called but I know what you mean yeah and some people will put a little bit of like vanilla maybe or yeah Ian there's just there's so many ways that you can make it want and it's so much better it's not hard yeah no not at all I literally press the button twice and I barely have strain it highly recommend yes love it all right first question is sourdough similar sprouted bread or why is that considered a healthier bread good question so it is not sprouted un it says so right like they're different processes so sourdough is fermented an authentic sourdough I should say because like once you start to be aware of these things what I tell people is like look at the label look at the ingredients so a true authentic sourdough has been fermented that's that's what makes it different that's what makes it better um and a lot of people can have a little bit of sour dough when they can't have really anything else um so yeah you're getting that fermentation process and then like I say an authentic sourdough should really be three ingredients it's flour water and salt and then what we call a starter and if a sourdough bread you know you're at the grocery store and there's a sourdough bread it will always say that it like comes from a starter and if it doesn't then it's not authentic and it may not even be fermented so that's why I say like look for a true authentic sourdough and that's what you're looking for good question be investigative journalists to go to the grocy store kind of do I know and so then uh sorry to answer your question Katherine like sprouting is then a little bit different right so that's like sourdough comes from a starter it's been fermented uh some of them can be sprouted but then that has to do with the like seed itself like you're like you're literally sprouting them so some some might be sprouted um but yeah they're different that answer your question Catherine next question is it better to take a probiotic supplement or to just eat food with good probiotics like kimchi Etc I heard that one spoonful of sauerkraut is equivalent to like 10 probiotic pills okay good question so it totally depends on the probiotic pill they're so different they come in different doses they um if the the capsule has not been uh created in a way that's going to uh survive stomach acid then it's not even going to get to the small intestine in the large intestine which is where we want it um so it depends right on the probiotic supplement uh but yes I would say in general like it is better to start to incorporate fermented foods like kimchi and sauerkraut in your daily diet uh because yeah potentially it could be the equivalent of like five I I don't know about 10 but maybe it's um and also like Kim cheese and Sauer krauts are going to be a little bit different too but like by and large they're going to have a far larger amount of live bacteria and I mentioned you're also getting fiber and digestive enzymes along with the the bacteria so they are great great foods to incorporate yeah good question I'll read this more way you swall is dy and inflammatory and I know um I know it has crazy response in the brain can you quickly speak to that in the gut thank you this is one of the things that like I just had to sort of CH you know choose which ones I wanted to focus on tonight um but these are typically things that I talk about being inflammatory for sure are things like artificial sweeteners hydrogenated oils uh chemicals food dyes all the things yes they're inflammatory and they're inflammatory and dyes specifically are excitatory so like that is why I mean you you talk about the crazy response in the brain or if you know someone who uh has ADD ADHD maybe on the Spectrum something like that like those people tend to be a little bit more sensitive to those sorts of things um we all like we all experience it like it all makes us a little bit crazy uh but those like I say people tend to like feel it a little bit more severely and so um yeah it's excitatory is is one of the main things in the brain um and creates all sorts of different processes in the brain in the body Etc one of them being inflammation yeah really good question so sometimes like the kids and families that I work with um you know parents who maybe want to like address add or ADHD naturally uh usually all I have to do is like help them clean up the diet and like behavior is no longer an issue so yeah it makes a big difference all of those food additives yeah so true wow what a time right I know which is why like I talk about just you know as much as you can in you know whatever you know place and situation and budget Etc you are the most important thing truly is transition away from any of those like processed and you know I food Pro it's not food it's not food food is the things that we know and recognize come from the earth that's food so make that transition to you know clean out and clean up your pantry and fridge and freezer to just you know where you're really focusing on Whole Foods that's that's it I mean it's going to make a huge difference so yeah yeah there's I think it was one of my health classes or something it was like if your food isn't nourishing you or like helping you out in any way then it's probably making you sick and it's a nice way when you're going to reach for the one thing then you're like okay if it's not nourishing me not great I think of it in the same way yeah I do I feel like our choices yeah like foods are either reducing inflammation and nourishing our bodies and fueling them in the right way and balancing our blood sugar and preventing disease right like all the things they're either doing that or they're doing the opposite and I'd love for someone to like give me an example of a food that was like somewhere in between because I can't think of one yeah to me it really is one or the other and so yeah like just a little bit more awareness and mindfulness around what you're choosing um and I say I tell people this all the time like healthy food isn't it doesn't have to be expensive it really doesn't um like this is accessible to everyone uh we're talking just straight up vegetables and fruits and whole grains nuts and seeds beans meat if you choose it uh but in moderation this is another conversation but right like this is accessible to everyone um so yeah yeah get on I get on my my soap box but hopefully hopefully you learned something about just yeah food in general inflammatory foods nourishing foods and somebody let me know if you try the recipe because it's it's a good one that looks amazing that's like all my favorite things thank you so much for today this was amazing and this exactly why we need these classes to spread this information so people can make better informed decisions and I can't believe that like this isn't just accessible in schools like this should be taught from a very young age like pick foods for our bodies like it's crazy to me ditto did I did I tell you guys last time that I I came into nutrition being a public school teacher did I tell that story I don't think so yeah I think we talked about the podcast oh that's what it was so I used to be a public school teacher and I was working in an elementary school and this is where I first really learned uh or well I I don't know I got the spark to start learning about nutrition was yeah as a public school teacher just being like horrified at what we were serving our kids for lunch every day like that that's where it started so yeah it is it's it's crazy but yeah just being better informed so I I love being part of this and hopefully informing someone to make a better choice love it you just since we've been talking I've made so many better decisions I had AR choke for dinner and some watermelon love it yes y awesome all right well thank you everyone for watching and um if you are interested there is a full moon that is free this Friday the 21st um and that can be you can register for that link in our website and events and we will be back next Monday with part three of our got health class with Emily and it will and you can find her information all in the link below and that's it thank you guys and thank you Emily you're welcome bye everyone okay