Prebiotics and Probiotics for Intestinal Health



Eating prebiotic foods can provide the nutrients that healthy types of bacteria in your digestive tract need to thrive and grow. They may help improve your immune function and lower your risk for diarrhea and cancer, according to an article published in 2008 in the journal, “Advances in Biochemical Engineering/Biotechnology.” Prebiotic foods contain certain types of fiber, including inulin, oligofructose and trans-galactooligosaccharides.


Probiotics are found in foods such as yogurt, while prebiotics are found in whole grains, bananas, onions, garlic, honey and artichokes. In addition, probiotics and prebiotics are added to some foods and available as dietary supplements.

Although more research is needed, there’s encouraging evidence that probiotics may help:

  • Treat diarrhea, especially following treatment with certain antibiotics
  • Prevent and treat vaginal yeast infections and urinary tract infections
  • Treat irritable bowel syndrome and IBD
  • Reduce bladder cancer recurrence
  • Speed treatment of certain intestinal infections
  • Prevent and treat eczema in children
  • Prevent or reduce the severity of colds and flu

Examples of Prebiotic Foods

Last Updated: Dec 18, 2013 | By Jessica Bruso


MariaShumova/iStock/Getty Images

Both bananas and berries provide you with prebiotics. These fruits are good sources of fiber and also contain other essential nutrients, such as the high amounts of potassium in bananas and vitamin C in berries. Add these fruits to salads, yogurt, oatmeal or sandwiches, or simply consume them alone as snacks to include them in your diet.

 Photo Credit Susan Fox/iStock/Getty Images 
Bananas are a nutritious way to increase your prebiotic intake.


Photo Credit Howard Shooter/Dorling Kindersley RF/Getty Images


A number of vegetables provide prebiotics, including jicama, artichokes, asparagus, garlic, leeks, onions, chicory root, Jerusalem artichokes and dandelion greens, as well as other leafy greens. These foods are all low in energy density, meaning they don’t contain many calories per gram, so eating more of them is a great way to increase your prebiotic intake without consuming too many additional calories.


Photo Credit Heather Down/iStock/Getty Images


Beans contain a lot of protein and will increase your prebiotic intake.If you replace part or all of your animal protein with soybeans and other beans, you’ll lower your fat and cholesterol intake while increasing your prebiotic intake. Beans also provide other essential nutrients, including copper, fiber, iron, magnesium, manganese, phosphorus, potassium and protein. Toss them on top of salads, puree them to replace part of the fat in your baked goods, mix them into your favorite pasta recipe or make them into a tasty dip to have with baked pita chips or vegetables.




PREBIOTICS are a special form of dietary fiber PROBIOTICS are live bacteria in yogurt, dairy products and pills. There are hundreds of probiotic species available. Which of the hundreds of available probiotics is best is still unknown. PREBIOTIC powders are not affected by heat, cold, acid or time. PROBIOTIC bacteria must be kept alive. They may be killed by heat, stomach acid or simply die with time. PREBIOTICS provide a wide range of health benefits to the otherwise healthy person. Most of these have been medically proven. PROBIOTICS are still not clearly known to provide health benefits to the otherwise healthy. Some are suspected but still not proven. PREBIOTICS nourish the good bacteria that everyone already has in their gut. PROBIOTICS must compete with the over 1000 bacteria species already in the gut. PREBIOTICS may be helpful or preventative for irritable bowel (IBS), or inflammatory bowel disease (Crohn’s Disease,Ulcerative Colitis), colon polyps and cancer and those people with a leaky gut. Certain PROBIOTIC species have been shown to be helpful for irritable bowel disease and for recurrence of certain bowel infections such as C. difficile. – See more at:

Types of Prebiotics

Anything with sugar in it can be a prebiotic, since microflora love to consume sugars.Microflora need water and prebiotics (food), and since they are anaerobic, they do not like oxygen.

Inulin – Inulin is found in 36,000 plants such as:

  • Herbs – chicory root, burdock root and dandelion root
  • Fruits – such as apples, bananas
  • Sweet vegetables – such as onions, garlic, asparagus, leeks and Jerusalem artichokes
  • Raw apple cider vinegar
  • Fructooligosaccharides (FOS), a subgroup of inulin, is also a prebiotic and is often added to dairy foods and baked goods. It improves the taste and stimulates the growth of the beneficial bacteria, bifidobacteria.

Dairy products – studies are starting to show that lactose may be considered a prebiotic.1

What Can Prebiotics Do For You?

  • Heart HealthPrebiotics have been shown to moderate cholesterol and triglyceride levels- both indicators of heart disease. Specifically, one study shows that inulin can reduce artherosclerosis, or hardening of the arteries by 30%.As heart disease becomes more widespread among men and women, new approaches to treatment and prevention that do not involve medications are proving to be effective and have the added benefit of being side effect free, unless you count improved health as a side effect!
  • ImmunityFrom an immunity standpoint, who doesn’t want to feel better and get sick less often? In preliminary research, prebiotics boost white blood cells and killer T cells, and may even improve your body’s response to vaccinations.Children in one test group who ate yogurt containing inulin had fewer daycare absences, fewer doctor visits and took fewer antibiotics.
  • Chronic Illness and DigestionBecause prebiotics act in your intestines, they have a profound effect on the pathogens and bad bacteria in your body that can cause disease. Prebiotics are being used to treat Irritable Bowel Syndrome and Crohn’s Disease, and may also prove useful for treating cancer, osteoporosis and diabetes.

Prebiotics and Body Ecology

Pathogenic yeast (like the fungal infection, candidiasis) also feast on sugars and starches that easily break down into simple sugars. So the key is to focus on prebiotics that don’t feed these pathogens so you can encourage the growth of friendly microflora.

  • Fermented Foods & Drinks – here are some options: cultured vegetablesCoco-Biotic and Young Coconut Kefir. (after about 3 months or when you conquer candida and your inner ecosystem is re-established), add milk kefir and fermented soyfoods (like natto, miso and wheat-free tamari).
  • Sour Fruits –  lemons, limes, unsweetened black currants and unsweetened cranberries.
  • Gluten-Free Grains – While grains like wheat act as prebiotics, they also feed yeast. (amaranth, quinoa, millet and buckwheat) are gluten-free alternatives that act as prebiotics AND don’t feed pathogenic yeast. For more information on our recommended grains, read: The Risks of Choosing Typical Grains and the Healthy Grains to Choose Instead.
  • Sweet Vegetables – eat plenty of asparagus, leeks, onions, garlic, Jerusalem artichokes and other sweet vegetables to feed healthy microflora without feeding pathogenic yeast.


Living on Disabilty, is not what it’s cracked up to be!


I ‘m  a younger person (41 years old) receiving Disability payments for my Crohn’s disease, allergies asthma and scoliosis.The rules that go along with medicare and medicaid vary from state to state and can be such a pain. I’m in and out of doctor offices and hospitals several weeks every year to maintain health.

The state of Wisconsin still requires you to work to get medicaid, in order to pay for what medicare doesn’t. Also not all doctors will see people with Medicare, especially dentists.I have not seen a dentist for well over 2 years because I’d have to drive 1 1/2 hours away to see one.

Now if I work over 20 hours a week in addition to my disability our household makes too much for a family of 5. I’m not married but my significant other lives with me so his Gross income is counted with mine also.Plus my two stepkids are technically only with us part of the time so it doesn’t count as a family of 5, only a family of 3. They don’t take into account my food receipts, clothing, school lunches and extracurricular activities that are involved with 3 kids.

In April the state was in the process of canceling my medicaid  because I was working 25 hours a week or more.They review this every 6 months to a year.The medicare health system started automatically taking $105 of medicare premiums out of my check each month.They threw away my first paperwork that I turned in to appeal things before I went into the hospital because it went to the wrong office. I went into the hospital during all this and didn’t know I needed to get new paperwork to my employer and send it back all over again.

My health can be been such a roller coaster with my Crohn’s Disease that I again quit my part-time job.I now make considerably less money watching another little boy as old as my almost 7 year old. at least I don’t have to worry about a conventional job that can’t properly accomodate my health issues. It has helped me be a little more laid back when I don’t feel well and now properly care for myself.So many times I have to figure out if some bills will be paid on time because money is tighter.Throughout all this my doctors tell me I should try to not stress out over any of this.

Anti-Inflammatory Healing Foods and spices


Whenever I think about staying healthy these are some scientifically and patient approved soothing foods for healing and wellness to incorporate in your daily or weekly eating habits.Soon I will be adding creative recipes and ways to incorporate many of these foods to make them digestible and delicious for IBD sufferers.

Nature has given us some wonderful foods in nature and they can be used  in your diet to defy age, also to help fight against autoimmune and inflammatory diseases.

Note: If you have allergies to the foods listed here, you must of course avoid them, no matter how nutrient-packed they may be. Consuming food that you are sensitive to will only cause more inflammation — not reduce inflammation.

Dark Chocolate

(ACS) in Dallas revealed a discovery about how chocolate benefits the heart. “Specific chocolate-loving microbes in the gut convert an otherwise indigestible portion of the candy into anti-inflammatory compounds,” which can help cardiovascular function.When broken down by the colon bacteria, the molecules are then absorbed by the colon and serve as highly anti-inflammatory, which can delay or even prevent the onset of certain cardiovascular diseases connected with inflammation. The amount of cocoa powder that appeared to produce beneficial effects was about two tablespoons a day. But don’t plan on getting that benefit from candy bars loaded with dairy and sugar. The researchers found those substances can actually hinder the cocoa’s benefits. So opt for pure cocoa powder or extremely dark chocolate that’s only lightly sweetened to get the desired results.

Avocados .

15 health benefits of avocados:

  1. Maintain a healthy heart
    Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat, which help in maintaining a healthy heart.Heart Health
    One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don’t. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.
  2. Lower cholesterol levels
    Avocados are rich in a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.
  3. Control blood pressure
    Avocados are also a great source of potassium, which helps in controlling blood pressure levels.
  4. Anti-Inflammatory properties
    Phytonutrient compound found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders.
  5. Promote eye health
    Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.
  6. Regulate the blood sugar levels
    The monounsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fiber which keep a steady blood sugar levels.
  7. Prevent birth defects
    Avocados are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.
  8. Stroke Prevention
    The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don’t.
  9. Protect against cancer
    Many studies have shown that avocado can inhibit the growth of prostate cancer. .Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.have been shown to inhibit the growth of prostate cancer.
  10. Glutathione Source
    Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.
  11. Anti-aging properties
    Being rich in antioxidants, avocado is beneficial in preventing aging symptoms. The glutathione in avocado may boosts immune systems, slows aging process, and encourages a healthy nervous system.
  12. Cure bad breath
    Avocados are one of the best natural mouth wash and bad breath remedies. It cleanses intestine which is the real cause of coated tongue and bad breath.
  13. Increase nutrient absorption
    Avocado intake is linked with an increased nutrient absorption. A study suggests that, when participants ate salad included avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who did not include avocados.
  14. Skin Care
    The avocado oil is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and  irritation is Vitamin E Powerhouse. Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.
  15. Weight gain
    The avocado has 200 calories for 100 grams. Typically, fruits has approximately 60-80 calories for 100 grams. Due to the high amounts of calories, avocado is a best diet for people who want to gain weight. Avocado is a healthy source of calories, unlike many other calorie-dense foods that may contain excess saturated fats and sugar.


  • KelpAnti-Inflammatory Agent: Kelp such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis. The high fiber content of kelp also helps to induce fullness, slow fat absorption and promote weight loss. But whenever possible, get only organic kelps harvested from unpolluted sea.Sidekicks: Need another good reason to re-visit your favorite Japanese restaurants? Besides kombu, wakame and arame are also good sources of fucoidan. A marine vegetable native to the Tongan Islands called limu moui is also a fucoidan powerhouse.Arch-Enemy: Seaweed snack. Go easy on seaweed snacks as they can be heavily salted and coated with a thick layer of vegetable oil. Check the ingredients list before buying.

2. Turmeric

  • TurmericAnti-Inflammatory Agent: This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as hydrocortisone and Motrin, but yet having none of their side effects.Sidekicks: Ginger. This relative of turmeric is also highly prized around the world for its anti-inflammatory benefits, and are used to expel cold and relieve motion sickness and vomiting.Arch-Enemy: Sugar. It can hardly be called a spice, but the widespread use of sugar rivals that of any spice and has led to a host of illnesses linked to this additive condiment. A diet high in sugar is decidedly inflammation-promoting and should be controlled.
  • 3. Wild-Caught Salmon

    • Wild Alaskan SalmonAnti-Inflammatory Agent: Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been backed by numerous studies and they range from preventing heart disease and some cancers to reducing symptoms of autoimmune diseases and psychological disorders. Be sure to include some oily fish such as wild Alaskan salmon in your diet twice a week. Alternatively, you can also get omega-3 fatty acids from high quality fish oil supplements such as this one that I recommend and use myself.Sidekicks: Anchovies, mackerel and sardines are also rich sources of omega-3 fats. Flaxseeds and walnuts also supply omega-3 fats called ALA (alpha-linolenic acid) which can be converted into EPA and DHA inside the body. But the conversion has been found to be low, and hence they may not be reliable sources of EPA and DHA.Arch-Enemies: Polyunsaturated vegetable oils. You may be surprised to see polyunsaturated oil (like those from safflower, soybean, corn and sunflower) listed here, but polyunsaturated fats have been found to be unstable and easily damaged by oxygen. High consumption of omega-6 fatty acids, present in higher amount in polyunsaturated oil, have also been linked to inflammatory response in the body, leading to heart disease and cancer. While omega-6 is important to health, the key is to balance your omega-6 and omega-3 intake so that you don’t end up becoming a factory for pro-inflammatory compounds.

    4.  Mushrooms( for most IBD patients they must be cut up in tiny pieces and incorporated in meals, otherwise they don’t digest well)

    • ShitakeAnti-Inflammatory Agent: Enjoyed by the Chinese and the Japanese since ancient times, shiitake mushroom is revered for its immune-boosting properties and its mild smoky taste.Sidekicks: Maitake, enoki, oyster mushrooms. There is no better way to fight cancer and enhance your health than to feast on a plate of stir-fried medicinal mushrooms. Yummy!Arch-Enemy: Deep-fried mushrooms and vegetables. Throwing fresh mushrooms and vegetables into a big pot of boiling oil will not only soak up lots of cancer-causing compounds from the overheated oil, their healing powers will also be greatly diminished by the high temperature.
    • 5. Green Tea

      • Green TeaAnti-Inflammatory Agent: The flavonoids in green tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease and cancer.Sidekicks: Don’t forget about water because it has been shown in many studies that water accelerates the body’s metabolism and speeds up the removal of harmful by products of metabolism.Arch-Enemy: Processed cow’s milk. Non-organic milk carries antibiotics and growth hormone residues that can irritate immune system when they are consumed long-term. Many people, especially those in the East, also cannot digest milk properly, causing distress to the digestive tract.
      • 6. Papaya

        • PapayaAnti-Inflammatory Agent: Coined by Christopher Columbus as the ‘fruit of the angels’, papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation, and improves digestion and healing from burns.Sidekicks: Pineapple. A tropical fruit worthy of mention, pineapple contains bromelain, an enzyme that aids in the healing of indigestion, sports injury, trauma and other kinds of swelling. Extracts of bromelain have also proven to be as effective as some non-steroidal anti-inflammatory drugs and are used in a number of natural anti-inflammatory supplements for arthritis.Arch-Enemy: Preservative-laden fruits. Dried fruits can contain high levels of chemicals such as sulphur dioxide, a preservative which has been linked to increased respiratory disease. Eat fresh fruits whenever possible, but if you must opt for the dried form, make sure it is preservative-free.

        7. Blueberry

        • BlueberryAnti-Inflammatory Agent: An antioxidant powerhouse, blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.Sidekicks: Blackberries, cranberries, strawberries and raspberries. These berries are comparable alternatives to blueberries and are equally high in antioxidants. So start feasting on one type of berries each week.Arch-Enemy: Berries with pesticides. Insects and fungi love berries as much as we do. So berries are often sprayed with pesticides to ward off diseases and pests. To make matter worse, it is hard to wash away pesticides from berries due to their size. So it is safer to opt for organic or wild crafted version as much as possible.

        8. Extra Virgin Olive Oil

        • Extra Virgin Olive OilAnti-Inflammatory Agent: Virgin olive oil is Mediterranean’s secret to longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.Sidekicks: Avocado oil. Also known as alligator pear, avocado produces oil that has a fat composition similar to olive oil, containing high heart-beneficial monounsaturated fats. But it has an even higher smoke point than olive oil, making it the ideal oil for cooking.Arch-Enemy: Partially hydrogenated vegetable oil. This commercial oil contains trans-fatty acids that lowers the ‘good’ cholesterol and raises the ‘bad’ ones — a shortcut to contracting cardiovascular disease.

        9. Broccoli

        • BroccoliAnti-Inflammatory Agent: Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane which helps the body to get rid of potentially carcinogenic compounds.Sidekicks: Cauliflower. A close relative to broccoli, this cruciferous vegetable also contain similar goodness as broccoli that aids the body’s detoxification.Arch-Enemies: Nightshades vegetables. Tomatoes, potatoes, eggplants, bell peppers and others are classified as nightshade vegetables, which contain high alkaloid — a substance that may affect the joints, nerve-muscle function and digestion in some individuals. If you are suffering from any of these problems, you may want to try cutting down on the consumption of nightshades vegetables.

        10. Sweet Potato

        • Sweet PotatoAnti-Inflammatory Agent: Sweet potato is often overshadowed by other exotic vegetables and fruits. But it is also a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.Sidekicks: Spinach. This dark green leafy vegetable is such a rich source of anti-inflammatory and anti-oxidative flavonoids and carotenoids that it is almost impossible to believe. But it is true. And here is only a partial list: Vitamin A, B2, B6, C, E, K, calcium, folate, iron, magnesium, manganese, potassium and tryptophan. But be sure to buy organic ones whenever possible as it is also among the foods on which pesticide residues have been most frequently found.Arch-Enemies: Processed potatoes. Although potato is a good source of vitamin C and other minerals, potato chips and french fries aren’t. Commercially processed potatoes are usually prepared in overheated polyunsaturated or hydrogenated oils, and are loaded with high amounts of sugar and salt, increasing the risk of heart disease, cancer and diabetes for anyone who munches on them.

Spices and Herbs

Cinnamon Turmeric
Basil cumin
Cloves Thyme
Mint Chili pepper
Parsley Licorice
Oregano Rosemary

Seeds and Nuts

All of these can be ground up to use as a flour for baking or eaten as nut butters.

Walnuts Linseed
Hazelnuts Sunflower seeds
Almonds  Macadamias


These are the antioxidant, anti-inflammatory power sources effective against a number of diseases like acute traumas, injuries, arthritis, cancer, indigestion, acid peptic disease, dementia and many other chronic inflammatory conditions. Examples are:

Papaya (rich in vitamin C and E and papain, an enzyme that digests proteins) Pineapple (contains an enzyme Bromelain with excellent healing properties)
Blueberries (rich in phyto nutrients) Goji berries
Cherries Cranberries
Apples Oranges
Kiwifruit Rhubarb
Lemon Limes
Avocados Guavas
lychees Mulberries


This anti inflammation foods group is another major ally to the anti-inflammatory warfare. Examples include:

Cruciferous vegetables (rich in phyto nutrients i.e. sulphoraphanes which has anti cancer properties) Spinach (source of carotenes, flavonoids, vitamins, potassium, magnesium, tryptophan, calcium, iron and folate)


Sweet potatoes (contains fiber, vitamin C and B6, beta carotenoids, manganese and carbohydrates)
Squash Chards
Green beans
Kale Bok Choy
Olives Fennel bulb
Spring onions Mushrooms


Various kinds of cold-water fish like:

Cod Tuna
Herring Trout
Salmon Striped Bass
Halibut Whitefish
Sardines Snapper Fish

Balance your Passion and Potential


Is it your time to be happy and healthy? Let’s admit that most of us need to learn to take time to Relax, Rest and Rejuvinate. Everyday we should have a routine to take the time to destress with yoga,meditation, a soothing bath, find a quiet place or whatever it takes to calm our mind and body.

For a long time, I have been going through the motions of day to day life just to pay bills and keep my family happy. When I was in my 20’s and 30’s life was all about friends, family and fun. Still I didn’t fully realize I was pursuing dreams, but not fulfilling the potential and passion to be successful for who I am. You have to be happy with who you are and be healthy. I had to connect all the dots of what I have been missing about Who I am.

First of all writing, art and animals have always been my biggest passions.Out of high school I went to MATC in Madison, WI for the Veterinary Technician program. For many years I had jobs that involved taking care of animals. In my early 20’s I attended at San Francisco City College, where I took some fine art and journalism classes. Then at 30 I went back to college again for Graphic Design at MPTC in Fond du Lac, WI. During this time I settled for a day to day  job that still isn’t working for my health and wellness because that’s what so many people deem acceptable. I let my family and material things spiral out of my control.

Even though I love a lot of today’s technology, I must admit that the Amish simple ways of life have also influenced me too. I remember all the simple old time pleasures that my great grandparents shared with me as a little girl.I’m now focused to eat healthier and love what I do to make a living. It’s time for me to balance my passion and potential.

You Gotta Want the Destination of Health


Here is your pep talk article to wellness!

Remember when you were a kid and people asked who you wanted to be? Your answer might have been a teacher, farmer, fireman, policeman or an artist. Back then life was all about learning new things and having fun with friends or family.I know my parents and grandparents told me enjoy being young because when you grow up things are more challenging.

Now as a grown up life is a little more complicated because you must have a job to pay bills, have a social life and possibly a family. Day to day life is more fast paced and overwhelming.Each day there are temptations of eating processed, artificial, sugary and salty foods because they are convenient and you don’t bother to read the ingredients because it’ seems faster and you are on the go.It’s really not that hard, but you gotta want to make more conscious choices.

To travel through life’s twists and turns YOU have to figure out the who, what, where, when and why to the Destination that makes a difference in a healthy and happy living.

WHO are you going to be to make a difference in yourself and the people around. Can you make a lifestyle change to eat naturally for you and your family to stay healthy? Will you set goals and boundaries to be less stressed and have fun?

WHAT is it going to take to stay focused to eat healthy and use natural things to clean yourself and home. You need to set up a network of people to talk to you when you are tempted to steer around your destination.

WHERE will you turn for a network of friends and family that will honor your wishes to stay focused. Will you make more homemade meals,bring good snacks for on the go and pick healthier restaurants.

WHEN are you going to be ready to commit to a healthier you? Is now the time to avoid the junky alternatives that have made you gain weight,lose weight or become sicker?

WHY do you need and want to be healthier? Is it because you already have health problems that have been on a roller coaster far too long.Are you setting an example for your kids, extended family and friends to get on the ride. Do you want to be able to do more things,go more places and have more energy.

A new Journey with Crohns


I remember as a kid always writing a journal/diary of my good and bad days even before I was diagnosed with Crohns disease. It helped me get all the ideas out of my head and move on. Now I have a  renewed sense of motivation to help others out while I get back on a rode to better health.

Yesterday I left the hospital after a week of Iv nutrition and high doses of medications.On the way home my husband and I had a great meal at The Journey restaurant in Madison, WI. Which was a very fitting start.Then we went to Woodmans and got some other needed foods for wellness.

Today I went to buy my nutritional protein and vitamin enhanced powder to make drinks to build my weight and energy level up. I also went to buy fresh and frozen veggies and fish to make at home. When I made my fish, tomato soup and had hummus dip with chips, I resisted the junk food that will soon be out of the cupboards. No more of this for me or my family! Only homemade things, which aren’t processed in any way.
First of all you must drink plenty of water, decaffeinated teas, 100% juice and nutritional drinks than the average person in order to stay hydrated.
Eat 5-6 small meals a day or very nutritional snacks between 3 regular meals. If you want to get well, you must buy things with real ingredients that you’d make a  homemade meal with. Only spices, herbs, flours, veggies and meats without any added preservatives.
Get rid of anything that has artificial sugars of any kind, like Aspartame, Sucralose, High Fructose Corn Syrup,etc. Instead use honey, agave, stevia for sweetening things.NO SODA/POP unless it has natural sugar which means you are buying the expensive kind as a treat or you are making a homemade carbonated beverage somehow. The motivator of why is because it feeds the bad bacteria in your gut and amps up inflammation. We are only supposed to have 25g for women( 6 teaspoons) to 35g for men (9 teaspoons)of sugar per day! Most people I know are way beyond that with one soda. Doesn’t that make you wonder why there is so much diabetes and other health conditions???

Watch the salt too.

The Right Amount of Sodium

The recommendation for sodium intake is less than 2,300 mg/day for adults. This equals about one teaspoon of table salt. Most people consume far too much sodium through processed foods and table salt. The minimum requirement of sodium for normal body function is about 500 mg/day.

Dangers of Too Much Sodium

Sodium can have a direct relationship with blood pressure. Excessive sodium consumption can lead to high blood pressure, or hypertension, which is a risk factor for heart disease, stroke and kidney failure. It is a good idea to become familiar with labels on processed foods and check sodium content. Some canned soups have as much as 1,000 milligrams of sodium per serving. Also, limit salting food at the table. When eating out remember that many foods are heavily seasoned with salt and MSG during preparation.

Get all your vitamins and minerals.

Here are the recommended daily allowances:

Nutrient Unit of Measure Daily Values
Vitamin A International Unit (IU) 5000
Vitamin C milligrams (mg) 60
Calcium milligrams (mg) 1000
Iron milligrams (mg) 18
Vitamin D International Unit (IU) 400
Vitamin E International Unit (IU) 30
Vitamin K micrograms (µg) 80
Thiamin milligrams (mg) 1.5
Riboflavin milligrams (mg) 1.7
Niacin milligrams (mg) 20
Vitamin B6 milligrams (mg) 2.0
Folate micrograms (µg) 400
Vitamin B12 micrograms (µg) 6.0
Biotin micrograms (µg) 300
Pantothenic acid milligrams (mg) 10
Phosphorus milligrams (mg) 1000
Iodine micrograms (µg) 150
Magnesium milligrams (mg) 400
Zinc milligrams (mg) 15
Selenium micrograms (µg) 70
Copper milligrams (mg) 2.0
Manganese milligrams (mg) 2.0
Chromium micrograms (µg) 120
Molybdenum micrograms (µg) 75
Chloride milligrams (mg) 3400
Nutrient Unit of Measure Daily Values
Total Fat grams (g) 65
  Saturated fatty acids grams (g) 20
Cholesterol milligrams (mg) 300
Sodium milligrams (mg) 2400
Potassium milligrams (mg) 3500
Total carbohydrate grams (g) 300
  Fiber grams (g) 25
Protein grams (g) 50

Creating Wellness for IBD

For the person who hasn’t read any of my other blogs, I have lived with Crohns complications for now 27 years. I was diagnosed at the age of 14 in 1987, when doctors were still baffled by treating the disease. I have been on every modern medicine that modern doctors have available and even done clinical trials.Throughout this time I have have had at least one hospital visit a year, a take down and reconstruct surgery due to a puncture during a colonoscopy. I have avoided further surgery because it is not a cure and I know this because It runs in my family history.
Now I have decided to buckle down and live a natural lifestyle because modern meds and modern doctors have not improved my disease long term. Only with an all natural lifestyle have i had success. Then when I got lazy, overstressed or too busy with life I left my health on the back burner. Eating junk food on the go or at home because it is part of our easy access lifestyles. After this hospital visit my doctors again urged me with surgery as the best option and basically that I’m making a mistake by not doing it. So this time I built up a network of friends and family to call, text, e mail or message whenever I think of getting off track.
I will still need to follow up with my modern medical doctors, but not use all the damaging drugs with so many side effects. So here I go with a renewed sense of determination. stay tuned for updates.
Note:Most of these treatments are from past experience, friends with IBD and other things have been obtained by  natural Full Circle medical doctors.


First of all getting your mind and body aligned is what it takes to get well. You must find ways to slow down, and destress. Only then will you be able to follow a healthy eating lifestyle.

People with IBD tend to be over achievers who are hyper and try to take on a superhero mentality of doing to much all at once.

Do you relate to many of these?
• Addicted to perfectionism
• A control freak, OCD about cleaning and etc…
• Fearful of rejection?
• Fearful of failure?
• Worried too much about what others think?
• A people pleaser?
• Afraid to say no?”
• An emotional eater?
• Angry at yourself or someone else?
• Needing to forgive someone or repair a relationship?
• Needing$to$ditch$certain$relationships$altogether?$
• In need of better boundaries?
• Consistently anxious?
• Depressed?
• Overworked?
• Overwhelmed?
• Stressed out?
• Spread too thin for your own good?
• Pushing yourself to exhaustion?
• Missing someone?
• Grieving a loss?
• In a toxic relationship?
• In a toxic living environment?
• Hiding?
• Blaming others?
• Playing the victim?

These are some of the circumstances that could be contributing to your illness,keeping you sick and preventing you from bringing the health vision you desire.


Getting hydrated and reducing or eliminating sugar, caffeine, preservatives and artificial substances will reduce the stress on your GI tract and get you pointed in the right direction. Also eat smaller meals and drink fortified shakes and smoothies with added vitamins and minerals.

• Going gluten free
• Going dairy free
• Increasing therapeutic foods like kefir,fermented foods,homemade broth,and more
• Targeted supplements like probiotics and vitamins like B12
• Elimination diets

Crohn’s and Colitis patients suffer from malnutrition due to our body’s inability to absorb nutrients because our gut bacteria is not normal. If you ignore taking this area of understanding, then your GI tract won’t heal well.Also stress and a damaging emotional state plays a big part on a rode to wellness.

Steps to healing inflammatory bowel disease are:

1. Providing bowel rest. Find a high protein and vitamin, mineral rich drink to keep up calories between meals and on the go.

2. Killing off the bad bacteria and fungus in the gut (disease-causing organisms)

3.Re-Populating The Gut Flora , by taking a broad spectrum pro-biotic,a minimum of 7 to 10 billion CFU (colony-forming units) of each species, per day

4. Healing intestinal inflammation and ulceration. aloe juice

5. Resolving nutritional deficiencies

A full spectrum multi-vitamin and multi-mineral,

  • 3,000 to 4,000 IU of vitamin D3 per day. Use the right dosage for your skin color and environment.
  • B12
  • 4 to 6 capsules of cod liver oil per day (or 2 teaspoons).
  • 2 tablespoons of Udo’s Oil per day.
  • Pycnogenol or grape seed extract.
  • Coenzyme Q10.
  • Vitamin C in mineral ascorbate form – needed for your immune system and for blood clotting. Do not take it in ascorbic acid form, or it will cause loose bowel movements or diarrhea.
  • If you are having more than 3 bowel movements per day, take powder or liquid supplements, or open the capsules and dissolve them in liquid.

6. Detoxing your living environment

7. Healing the contributing emotional factors.60% of your body’s neurotransmitters are not in your brain, but in your gut!

8. Balancing your hormones. f you have had Crohn’s disease symptoms for longer than eight months, or if you have taken any kind of steroid or immune suppressant drug, then it is highly likely your thyroid gland is not functioning properly, and quite likely your adrenal gland isn’t either. Ideally, you should see a doctor who specializes in hormone balancing and have your endocrine system (glands that produce hormones) tested properly.

People Crohn’s disease have bacterial flora that is unbalanced throughout their gastrointestinal tract. The repeated use of antibiotics (often since childhood) and the invasive medical diagnostic tests alone have destroyed much of the “good” protective bacteria in their small and large intestines. When the good, protective bacteria are depleted, then disease-causing organisms like yeast (candida albicans), viruses, parasites, and bad bacteria flourish.This excess of disease-causing organisms causes inflammation and damage to the mucosal lining, resulting in leaky gut syndrome – a condition where undigested food particles and bacteria seep into the bloodstream, triggering allergic reactions and infection in other places in the body (the joints, skin, eyes, etc).

If you have back or belly pain or discomfort use this tried and true reliever from our great grandparents and many cultures.

Castor Oil Pack Components:

  • Cold-Pressed Castor oil.
  • Two sheets of plastic (garbage bags OK).
  • 1 yard cotton or wool flannel.
  • Heating pad (if indicated).
  • Large old bath towel.
  • 3 safety pins.

Preparing a Castor Oil Pack

Cut a piece of plastic that will cover the flannel with at least 1 to 2 inches extra around the border of the flannel. Drizzle approximately 1/4 cup of castor oil onto the flannel, then fold it in half to saturate. The pack should not be dripping with oil – it should have just enough oil to make a slight oil mark on furniture, as if you were going to polish it.

NOTE: The first couple of weeks you use the pack you will have to apply a tablespoon or so of oil about every 3 to 4 days. Eventually the pack will be saturated enough that reapplication of oil should only be needed every couple of weeks.

Lay out an old towel on the surface you will be lying on. Castor oil stains, and you want to avoid getting it on sheets, carpet, or clothing. Lie on your back and place the saturated flannel on your abdomen. Cover the flannel with plastic. Then place the thin dish towel or old cloth over the plastic. Place a hot water bottle or heating pad over the thin towel and plastic, and wrap the bath towel around you to hold it all snug.

Relax for 30 to 60 minutes. This is an excellent time to practice visualization, meditation, or deep breathing exercises, listen to classical music or sleep – or to watch a good movie!

When finished, you can remove the oil with warm water and soap in the shower. I prefer to just wipe my abdomen with an old towel and leave the oil on my skin to be completely absorbed while I sleep (I apply the pack at night, before bed – but I sleep on a towel or old sheets, as even the oil residue can stain).

Store the pack in a large zip-lock bag. You can reuse it many times, adding more oil as needed to keep the pack saturated. Replace the pack after it begins to change color (usually several months). Do not wash the flannel – just throw it out.

 Yoga – Yoga is very helpful for back pain. Look for a video or yoga class that is either specifically geared to resolving back pain, or one that is called ‘therapeutic’ yoga.

a bath- with epsom salt and lavender also helps pain.