4 TIPS FOR YOUR FIRST HIIT WORKOUT

4 TIPS FOR YOUR FIRST HIIT WORKOUT

Moving your body is key to loosing weight and maintaining your health.  Our bodies were meant to move!  One of my favorite workouts is a HIIT workout, meaning High Intensity Interval workout.  HIIT workouts provide a great way to burn fat and loose weight plus it helps strengthen you, and who doesn’t like to feel like a Super Hero!  With this type of workout, you combine cardio with a strength training, whether you use weights or just body weight resistance exercises is up to you.  Plus, these types of workouts can easily be done at home with very little to no equipment!  You can easily google great workouts and find a Youtube video showing proper form as well as exactly how to perform each specific exercise.  

These tips will help you start safe and go into your first workout with confidence!  

1. Check-in with your Mindset. 

If you show up and are scared, it’s going to show in your workout.  You will be less likely to try a new exercise and you may feel intimidated which may lead to you not showing up again.  Go in with confidence and that you are willing to give it all a good try!!  Know that some of the exercises may be difficult, but with practice and as you gain strength over time, you will get better and better!   Go in with the attitude that you can do it all!!  

2.  Talk with your instructor. 

It is vital that you communicate with your instructor before class begins.  If this is your first HIIT workout, if you have injuries, if you have limited capability with your knees or back, you need to tell the instructor.  A good instructor will give you alternative moves that will protect the areas of the body that need extra are.  If the instructor of your class does not do this nor pays any attention to you in your first class, go find a new gym!!  Any instructor worth their while, will make sure to modify all exercises to suit each person in their class.  This is so important, because I’ve seen new people come to workouts where the instructor didn’t come beside them to help them modify the exercise and they left injured or overwhelmed and never came back.  Don’t let this be you! Take the initiative to speak to the instructor before the class starts. 

3.  Listen to your body

When you are in the class and the music is pumping and you see everyone else busting through each exercise and you feel ready to pass out, you need to listen to your body!  Don’t get caught up in following the room.  If something is painful, take it down a bit.  If you feel like you are getting dizzy take it down a bit.   As you get used to the workouts, you will start to be able to recognize the difference between muscle fatigue and actual pain.  Don’t feel like you have to keep up with the class if something hurts.  Make sure you stop!

4.  Recovery is just as important as the workout

You are going to be sore the next couple days and that’s okay.  When you try any new workout, typically you will have soreness along with it.  That is normal.  If it is constant, maybe you should think about breaking up your workouts with a good stretching class or yoga.  Stretching, hydration and refueling with clean protein is key to recovery after a hard workout like HIIT!   When you are pushing your body in these types of workouts, make sure you take time for proper cool down and stretching to aid in your recover so you are ready to HIIT it hard again the next class.  

BUILDING A BUDDAH BOWL

Building a Buddha Bowl

Do you ever get to the place where you are sick of salads and want something a bit more, well,  comforting? Our foods should not only be nutritious, but also be diverse and delicious so as to fuel our minds as well as our stomachs.  Check out the Buddha Bowl: a bowl of warm and comforting food that fills your belly with amazing nutrition and has delicious flavors but doesn’t make you feel lethargic and bloated afterwards.

A Buddha Bowl basically gets its name from a bowl so filled that it’s heaped up like the belly of a Buddha.  You can fill it as much or as little as you like, however, the contents are what is important. Typically a Buddha Bowl consists of hearty grains, raw or roasted veggies, seeds or nuts and sometimes even a dressing to top it off.  The more varied the color in your bowl, the more nutrients you are getting. You can try different varieties of veggies using quinoa (or your preferred healthy grain) as a base and top it with roasted sweet potatoes, sautéed kale or spinach, cabbage, onions, asparagus, carrots, mushrooms, brussel sprouts or whatever suits your palate.  

My favorite Buddha Bowl consists of:

Spiralized & sauted zucchini

spiraled & sauted fresh beet

white navy bean

artichoke hearts

2 large handfuls of kale or spinach, sauted

I saute the zucchini, beet, and kale in coconut oil until soft 

Top with an avocado dressing (blend a whole avocado with 1 garlic clove, 1/2 tablespoon fresh lemon juice, salt and pepper to taste, tablespoon or two of olive oil.  Blend in a mini-food processor and add a bit of water to create a thinner consistency if desired)

Sprinkle on a few raw pumpkin seeds or pine nuts for crunch

Since my body really does best and feels best without grains (you can get my list of inflammatory foods to avoid here) I get my carbs from the beans (14 g of carbs in 1 cup of navy beans), zucchini and beets and proteins from the beans and kale (2.9 g of protein in 1 cup chopped kale, 6 g of protein in 1 cup of navy beans).  Overall it’s a bit high on the carb side for me to be able to eat this frequently, but when it is cold outside my body craves a few more carbs. And these types of carbs don’t make me feel bloated, they make me feel satiated and full.  

Feel free to be creative with your Buddha Bowls and add your favorite healthy grain, roasted veggies, nuts, and dressings.  The sky is the limit! I’d love to know what your favorite mixes are!

4 WAYS INFLAMMATION CAN WREAK HAVOC ON YOUR HEALTH

Unless you really understand inflammation and how it impacts every part of your body, it is hard to be successful with health goals like weight loss and just overall feeling good.

There is actually good inflammation, like when your body responds to a threat or inflection.  Then there is chronic inflammation that never heals up because you are constantly stressed, not getting enough sleep, and eating the wrong foods that exacerbate the inflammation within your gut.

Here are 4 Ways Inflammation can wreak havoc on your body.

1. Inflammation messes up your gut.

When you have an imbalance of good and bad bacteria in your gut it can lead to inflammation.  But this can also go in the other direction as well. Over-excited immune system cells can attack the digestive track, damaging the lining of the intestine and cause inflammatory bowel disease (IBD), Chron’s and ulcerative colitis.

2.  Inflammation makes make it hard to lose a weight.

Have you ever noticed sudden weight gain and bloat?  Often times this is directly related to the foods you are eating that create inflammation within your body.  If you are not sure what foods may cause inflammation and you continue to eat them, your body will continue to fight those food with inflammation.  Also, if you are trying to loose weight, are exercising, and feeling like you are eating the right foods yet you either continue to gain weight or find it very difficult to lose weight, you may need to check again to see if your diet consists of some of these inflammatory foods.  More than likely, you may be ingesting inflammatory foods without even realizing it. Remember, not all people have the same reactions to foods, so if one person can eat a specific food with zero reaction, you may have a different reaction and not be able to eat the same foods.  The best way to test this is to remove all inflammatory foods from your diet, for at east one week (removing inflammatory foods for testing for 2-3 weeks is better) , then slowly re-introduce them back into your diet. Keep a food journal and write down reactions your body may or may not have (bloating, achy, tired) and how you feel (lethargic, cranky, foggy brain). If you notice that a certain food gives you these types of reactions, then you know it is an inflammatory response and you are better off staying away from that specific food. 

3.  Inflammation is linked to cancer.

Chronic inflammation has been linked to increased risk of lung, pancreatic, colon, liver and other cancers

4.  Believe it or not, inflammation affects your mental health.

Are you feeling down and depressed?  Studies have shown that inflammation is linked to depression.  There have been more recent studies that show that inflammation in the gut is directly related to brain health!  

I hope you can see how your health is all connected to your gut!  Inflammation can wreak havoc on so many parts of our bodies, but by replacing your habits with healthy habits, you can eliminate inflammation! If you’d like a list of inflammatory foods to remove from your diet, which can easily lead to a 5-10 pound loss just by removing these foods, click here and I’ll get that list out to you! If you would like to know one of my favorite natural supplements that can heal the gut and inflammation within the body,  send me an email and I’ll get that info to you right away.  

ARE YOU AN EMOTIONAL EATER? 6 TIPS TO HELP YOU OVERCOME EMOTIONAL EATING

What is the difference between emotional hunger and physical hunger?

1. Emotional hunger comes on suddenly.  it hits you and feels overwhelming & urgent.  physical hunger, comes on gradually, and you don’t feel the urgent demand for instant satisfaction. 

2. Emotional hunger craves specific comfort foods.  When you are really hungry, just about any type of food sounds good.  But when emotional hunger hits, you crave things like sugary snacks, or junk food that give you an instant rush.  You feel like you NEED that ice cream or pizza or chocolate and nothing else will do. 

3. Emotional hunger can lead to mindless eating.  When emotional hunger hits and you grab that junk food or ice cream, before you know it, you have eaten a whole bag or finished half the carton without really paying attention to it or really enjoying it.  When you are eating out of true hunger, you are typically more aware of what you are eating.

4. Emotional hunger isn’t satisfied once you are full.  Typically, when you are eating out of emotional stress, you keep wanting more and more and often eat until you so stuffed you feel sick.  Physical hunger, doesn’t need to be stuffed, you feel satisfied when your stomach is full.

5. Emotional hunger isn’t located in the stomach.  When your emotions are in control in this situation, you feel hunger as a craving you can’t get out of your head.  You are focused on specific smells, tastes and textures instead of having a growling stomach or typical hunger pang in your stomach.

6. Emotional hunger leads to guilt, regret or shame.  When you eat when you are hungry, to give yourself fuel, you don’t feel guilty or ashamed because you are doing a natural thing – giving food as fuel to your body because it needs it.  When you are eating out of emotional stress, you typically feel guilty because you know that you are not eating because your body needs it, you are eating foods that aren’t that great for you and don’t make you feel good afterwards.

So how do you identify what is making you an emotional eater? 

Check in to see if these could be some of the reasons you are doing emotional eating:   

Emotional eating can not only be linked to stress and unpleasant feelings, but it can also be linked to rewarding yourself for achievements or celebrations!  Not always bad, but if it is happening too often, it can sabotage your health goals!!

1. Are you eating to stuff down emotions?  Anger, sadness, anxiety, loneliness, shame, resentment?  When you are stuffing yourself, you are avoiding dealing with those emotions.

2. Are you bored or feeling empty?  Are you eating to give yourself something to do?  Are you trying to fill a void?  Feeling unfulfilled and empty?

3. Are you eating out of a childhood habit?  Rewarding good behavior with ice cream, eating sugary sweets when you are sad, rewarding yourself with a pizza?   These habits can be carried over into adulthood – maybe you have good feelings that come when you eat certain foods – mac and cheese that your mom made, chicken pot pie that gives you memories of home.

4. Social influences – getting together with friends is wonderful but it can also lead to overindulging because the food is there and everyone else is eating.  You may also overeat out of nervousness – not knowing many people so you just fill your plate and eat to stay busy.  Maybe your family or friends encourage you to overeat and it’s just easier to do it than politely refuse.

5. Are you eating out of stress?  Stress can make you feel hungry, it’s actually a response your body has.  Chronic stress can make your body produce high levels of cortisol, which is  a stress hormone.  Cortisol triggers cravings for salty, sweet and fried foods – and these foods give you a burst of energy and pleasure – the more uncontrolled stress in your life, the more likely you will turn to food for emotional relief.

REMEMBER, FOOD ISN’T BAD….IT IS OKAY TO INDULGE IN THESE FOODS ONCE IN A WHILE, BUT IF YOU ARE DOING IT MORE OFTEN THAN NOT, AND YOU STRUGGLE WITH BEING OVERWEIGHT, HIGH-BLOOD PRESSURE, HIGH CHOLESTEROL, ETC. THAN YOU MAY NEED TO RE-THINK YOUR EATING HABITS!

HOW DO YOU STOP EMOTIONAL EATING?

Well, you have to find other ways to deal with your emotions:

Diet’s often fail because they have great nutritional advice, but it only works if you have conscious control over your eating habits – when your emotions kick-in, it can sometimes sabotage your efforts! 

You have to find other ways to fulfill yourself emotionally in order to be able to control and stop the emotional eating.  You can understand that triggers and WHY you do emotional eating, but that’s not enough.  You need a plan to CHANGE those habits when you get triggered, an alternative to the food!

1.  If you are feeling depressed or lonely, call someone that always makes you feel good, play with an animal, volunteer at a local shelter, look back at a favorite vacation you took,.

2.  If you struggle with anxiety, spend that energy doing something like walking, dancing, squeezing a stress ball, or some type of movement that will help you spend that energy!  Try a boxing bag! 

3.  If you are exhausted – try a hot up of herbal tea, take a candle lit bath, wrap up in a blanket and read a favorite book.  Take care of yourself, rather than keep going.

4.  If you are bored, find a good book, take up a new hobby, think about something you used to love to do:  knitting, quilting, playing piano/guitar, painting, playing a sport, scrapbooking…

5.  Learn to accept your emotions that trigger you and work through them.  Get help!  Get a therapist and work through those triggers if they are painful!!

6.  Take a pause when you feel those emotions are too strong – pause before you eat and ask yourself if this food is really going to make you feel better.  are you really that hungry.  Picture yourself after eating it and remember how it makes you feel….do you want to go there again? 

Can you put it off for 5 minutes?  Can you drink a hot cup of tea instead?  Remember, you got this! You can replace old habits with new and better ones once you identify your triggers.

HOW TO GET THROUGH THE HOLIDAYS WITHOUT GAINING WEIGHT

1.  Move every day!  Exercise is key to keeping weight off and feeling good.  Over time, you will see your body shape change as you build muscle strength and your clothes will fit better.  Try to get in a workout at least 4 days a week that gets you sweating and gets your heart rate up!  HIIT workouts are amazing at helping your body burn fat.  Even on days you don’t make it to the gym, make sure you get out and walk or do something that gets your body moving! 

2.  Skip the breads, pastas and rice.  These types of foods tend to make us bloat up and not feel so great.  Meals high in these types of carbohydrates create a huge deposit of glucose in your body and then it gets stored as fat. 

3.  Fill up with healthy fats, fiber,  protein and greens!  Filling your plate with the green veggies (darker green the better), roasted veggies, salads,  nuts, and leaner meats will help you fill full longer and will give you a lasting energy. 

4.  Drink more water and skip the sugary drinks!  If you know you will be imbibing later on in the day at a party or dinner, skip the sugary drinks.  These sugary drinks are empty calories consumed.  If you need your special coffee, try doing the Bullet style coffee without sweetener (or just add a couple drops of Stevia).  Take a tablespoon of MCT Oil or grass-fed, organic butter and blend it into your coffee.  You get a creamy version of coffee with a healthy fat that is not only brain food, but is a healthy fat to help you feel full longer.   Another great option is to try an organic herbal tea. 

5.  Avoid deep fried foods – choose options that are grilled, baked, or poached. 

6.  Avoid vegetable oils – these are highly inflammatory to your body (watch out for these in salad dressings).  Inflammation will make you bloated and show a gain in weight.  There is no vegetable that is oily which means these oils are highly processed and bring only harm to the body.  Instead use oils like olive oil, coconut oil, avocado oil, or flax seed oil.   Using real, organic butter is also an option – margarine is a highly processed product that should not be used. 

I hope that you find this helpful!  If you’d like to get info on the 2 products I use daily to help keep my metabolism kicking, burn off fat, and actually keep fat from accumulating, contact me for more info!

PUMPKIN SPICE EVERYTHING!

Let me guess, you love Pumpkin Spice everything, right?!  Well, here are some great reasons why Pumpkin is an amazing fruit (yes fruit!) to add to your meals.

1.  One cup of cooked, mashed pumpkin contains more than 200% of your recommended daily intake of vitamin A, which aids vision.

2.  Pumpkin is a great source of fiber!  And with 3 grams of fiber per one-cup serving it can keep you feeling full for longer on fewer calories.

3.  Pumpkin contains the anti-oxidant beta-carotene which has been shown to prevent cancer.

4.  Studies have shown that the carotenoids found in pumpkin can also help keep wrinkles away.

5. Pumpkin seeds have tryptophan in them, which is known to be a mood booster!

Ways to add Pumpkin:  sweet breads, pancakes, soups, roast pumpkin seeds for a snack

7 EASY TIPS TO HELP YOU STAY MOTIVATED TO EAT HEALTHY

1.  Create small measurable goals:  plan your breakfast out!   What are you going to eat?  Make sure you have all the ingredients necessary on hand.  Whether it’s a healthy, low sugar smoothie in the am or eating an organic omelet with fresh veggies and feta cheese, it’s essential to plan out your meals.  Plan where you are going to eat:  note ahead of time the restaurants where you can get healthy meals:  grilled wild-caught fish,  dark green salads with dressings made from olive oil vs. “vegetable” oil,  vegetable dishes sautéed in olive oil or butter.  Fill up your water bottles the night before so you have them ready to roll in the am as you run out the door.

2.  Keep a food and exercise journal!  Studies have shown that people who keep food diaries are more likely to be successful at loosing weight.  These studies have also shown that people who have kept a food diary for at least 6 days a week lost TWICE AS MUCH WEIGHT than those who kept a food diary one day or less a week!   Not only is keeping a food journal important for helping you loose weight, but it will be important as you choose foods, to be able to look back and see what foods you ate that made you feel sick, bloated or gave you some type of reaction, etc. 

3.  Squeeze out the processed food and fill in with fresh foods!   Listen, we all are on time crunches, but I bet ya, that if you were to keep nutritious foods in your fridge,  you could throw together a fabulous meal for your family in the same amount of time it took you to check in at your favorite restaurant, wait to order, wait for the food to be served and eat, pay the check and then drive home.  Ready-made processed foods just cannot compete with the nutrition that fresh food delivers!

4.   Try new foods!  Don’t wait until you are sick and tired of that same old baked fish and steamed veggies to jump of the eating healthy bandwagon!!  Pair fresh veggies with different herbs and spices for new flavors and styles of good!!  There is a PLETHORA of ways to create gorgeous fresh meals that will make a party in your mouth! 

5.  Team up with a friend who is trying to eat healthy as well!  This will give you accountability, encouragement and a buddy to bounce new recipes off of!!  Now the opposite of this is to stay away from friends and/or family that will try to purposely derail you from your eating healthy journey.  If you cannot avoid these types of people in your life, then stay strong!  Stand firm in your journey of eating healthy, knowing and visualizing the energy, vibrancy and incredible way you will feel as you continue to eat better and take care of yourself!!

6.  Keep tempting foods that trigger you to overeat out of the house!!   I don’t buy ice-cream!  I don’t buy Twizzlers for the house, I don’t buy jars of queso because, girl, I’ll bury my face in that and eat it until it is GONE!

7. Don’t let one set-back throw you completely off track!!  PLEASE!!  We all will have a meal or snack at sometime that isn’t the #1 most healthy meal/snack to eat.  THAT IS OKAY!!  Make a decision that your next meal will be back on track and healthy again!!  So many people use one meal as an excuse to completely get derailed, but don’t let that be you!!  You can do this!  You can take control and make the next meal a good one again and be right back on track!

What you eat 80-90% of the time really counts, so don’t let an attitude of perfectionism get the best of you!! 

4 THINGS THAT COULD BE SABOTAGING YOUR WEIGHT LOSS

1.  You have to eat fat to beat fat!

While too much of the wrong fat (saturated fats in highly processed meats, trans-fat found in some cookies and crackers, and the hydrogenated processed fats) is bad for your health and waistline, a diet with the right fat can help both.

Good fats found in olive oil, nuts, and avocados have proven to be powerful reducers of belly fat.

What’s more, fats help you feel full—they have 9 calories per gram compared to 4 for protein or carbs!

2.  Exercise alone is not a great weight loss tool!

Thinking you can eat whatever you want as long as you work it off later is actually a pretty dangerous mind-set, particularly if you look at the current research. Exercise alone leads to a very modest decrease in total body weight: less than 3 percent!  Eek!  This means that the majority of your weight loss is going to happen with what you are bringing home from the grocery store. 

You have to combine eating well with exercise.  There’s no getting around it – using “detox” teas or things to “erase the evidence” won’t work either.  They can be a bit harsh on the system and you will still have inflammatory responses to some of these highly-processed foods which will show as weight gain or the inability to loose weight. 

3.  Long cardio sessions are not the key to weight loss!

Do you do the same workout over and over, you know, the treadmill, elliptical or any other available cardio machine?   Unfortunately, this exercise strategy can actually backfire when it comes to weight loss and fat burning. Aerobic exercise demands that you increase your energy output. Because our body is always trying to stay in balance, this type of movement may actually act as a biological cue to make you eat more, which can sabotage weight-loss efforts.

Research shows that continuous aerobic exercise isn’t nearly as effective a weight-control strategy as surprising your body with aerobic interval training (short bursts of heart-pounding work, also known as HIIT, or high intensity interval training) or strength training (push-ups, squats, anything that builds muscle and power).

4. Not getting enough sleep can backfire on your efforts!

How long you sleep directly affects your body mass

One study found that dieters who got 8.5 hours of sleep nightly lost 56 percent more body fat than they did when eating the same diet but got just 5.5 hours of sleep a night.

Another study showed (Columbia University research) that people may eat 300 extra calories a day when they get a few hours less sleep than usual.

Sleep deprivation interferes with the hormones leptin and ghrelin that regulate appetite. That means you’ll feel hungrier and are more likely to indulge in poorer eating behaviors.

Also, when you are tired you tend to look for more energy in the form of unhealthy snacks.

TIRED OF JUICING? HERE'S A FAST, EASY WAY TO GET YOUR GREENS

This morning I made a yummy protein shake for my son,  Will and I: Peanut Butter, Chocolate protein, & banana.

It was sooo creamy and delish!  And I added my secret ingredient to it that I LOVE!

My Greens!  And I always have an energy boost when i use it!  

Why I love it:

It comes in a powdered form that is so easy to add to anything

It’s not sweet and has a natural taste

All natural & non-gmo ingredients

It has 26 active ingredients in each scoop

It boosts my nutrition and immune system

It’s got these superfoods in it!!

Spirulina powder

Kale leaf powder

Chlorella powder

Spirulina can boost exercise endurance and can help lessen the stuffy noses that go along with allergies,  because of spirulina’s ability to fight inflammation.

Chlorella is rich in B12, an essential vitamin that many vegetarians don’t get enough of since it’s mostly found in animal sources.

Kale is a superfood that is full of vitamins, minerals and powerful antioxidants.

If you’d like to know more about essential greens and how to easily add them to your diet, click here for more info and a coupon for $10 off my favorite green supplement!

10 SIGNS THAT SHOW YOU MAY NEED PROBIOTICS

1.Antibiotics:  if you have used antibiotics, then you most definitely need probiotics.  Antibiotics are designed to kill the bad bacteria in your body and they don’t know how to decipher between the good bacteria and the bad.  A good probiotic will introduce good flora back into your gut.

2.  Food-poisoning:  If you have recently had food-poisoning or have eaten something that gave you a stomach ache, there’s a good chance that the nasty bacteria is still in your gut.  A good probiotic will introduce the good bacteria back into your intestines and fight off the bad bacteria and get your digestion back on track. 

3.  Digestive Issues:  If your gut has not been functioning well, and you are having issues consider adding a probiotic to your system to bring everything back on track.  Often the addition of a healthy bacteria can make your digestive issues go away.  Studies show that probiotics are helpful for diarrhea, gas, inflammatory bowel disease, and Crohn’s.

4.  Skin problems:  If you suffer from any of these skin issues like acne, eczema, rashes, hives, or psoriasis, it may be because of poor digestion and an imbalance in gut bacteria. Start using probiotics while also cleaning up your diet.

5.  Mood swings:  If you are finding yourself feeling a lot of stress, anxiety, irritability and depression, it could be because your intestinal flora is out of whack. Start using probiotics to normalize the flora, which will improve the functioning of your neurotransmitters (in the brain)  and therefore your mood.

6.  Weak immune system:  If you are getting sick with the flu every year and find yourself catching everything that is going around, you probably should be introducing probiotics to your body.  Probiotics are known to boost the immune system.  Healthy bacteria can even train the immune system to distinguish between good and bad microbes so that it becomes the best first defense against illness. 

7.  Yeast infections:  If you are getting yeast infections or Candida that is an indicator that you have an overgrowth of bad bacteria in your  body.  Introducing probiotics will crowd out the bad bacteria and bring your body back into balance. 

8.  Sugar:  If you are eating a lot of sugary foods or drinking a lot of sugary drinks, you should introduce a probiotic into your diet.  Bad bacteria feeds on sugar, making it a food festival for it to grow if you are consuming a lot of sugar.  When you cut off it’s food supply by eliminating sugar and adding a probiotic, you can discontinue the bad bacteria’s growth and the probiotics will allow the good bacteria to flourish.

9.   Allergies/Asthma:  A lot of the food allergies found are caused by leaky gut and that can be improved with introducing good flora to the intestines with a probiotic.  Also, studies show that children being given a probiotic were less likely to develop eczema (skin allergy).

10.  Poor sleeping habits:  Studies show that there is a link between healthy gut flora and sleep disorders.  If you suffer from insomnia, you should consider introducing a probiotic to your system to balance your gut flora.  There is a brain-gut connection that has a big influence over your ability to sleep well. 

If you need a probiotic, here is some helpful information about a probiotic with encapsulation technology to ensure that it reaches your gut and with a guaranteed 5 billion cells.