What's all the buzz about Probiotics?

What an amazing start to April! You have come ALIVE this week friends! Thank you! 

Last Friday, we had the pleasure of hearing from our TransFit team and special guest and gut health specialist, Jennifer Rickard. We learned about the importance of meal prepping and all the reasons we need to keep our gut healthy. Today, we want to share with you some of the key takeaways from our Lunch and Learn discussion!

Gut health is such an important part of whole body health. All diseases begin in the gut. 90% of our cells are bacteria cells and 10% are human cells. Thousands of species of bacteria all have different functions. Some of the bacteria digest foods, some produce different vitamins and hormones, some respond to medicines and infections, some control your blood sugar and cholesterol levels, and some control your risk for obesity or diabetes. These bacteria control almost every process in your body! Our brain and gut are connected through the enteric nervous system. The belly and brain are connected physically and biochemically. So, this means that the types of bacteria in our guts control the way we think, behave, and feel. 

It is so important to maintain a healthy balance of good and bad bacteria. There are many reasons how the delicate balance of a healthy gut is compromised. We eat diets of sugar, processed foods, and alcohol. We consume antibiotics and have too much stress. The above areas create an imbalance causing the bad bacteria to shift from a single cell of yeast into a mycelial fungus. Thus, causeing gut diseases and other problems in our bodies.

So what can we do to keep it balanced and try to regain gut health?

  • Cutting back on sugar, processed foods, antibiotics, NSAIDS, steroids, and synthetic hormones 
  • Cut back on stress. Stress is harmful to our health and is actually the second cause of unbalanced gut flora.  
  • Read your labels to decrease sugar and processed foods
  • Eat whole, live, raw foods
  • Supplement with a quality probiotic (kombucha, supplement, fermented foods)

Be sure to avoid probiotic supplements that have sugar or glucose in the ingredient list. We can also get moderate levels of probiotics from a healthy diet rich in cultured organic products like yogurt, goat’s cheese, kefir and buttermilk. Many common leafy greens are also excellent sources of probiotics. The best greens for increasing probiotics include chlorellawheat grass, and spirulina. The advantage of getting these disease-fighting bacteria from green sources is that these foods are also extremely high in immune system-stimulating vitamins, minerals and nutrients. 

5 key benefits associated with the daily intake of probiotics include:

  • Enhanced immune system response 
  • Increased ability to digest food 
  • Alleviates many common digestive disorders
  • Increases the ability to assimilate the nutrients from food 
  • Reduces negative affects of taking many types of antibiotics 

Go out today and pick up some Probiotics, your stomach will thank you!

Flora-Flourishing Meal in a Jar

This recipe has all components of healthy meal: protein, whole grain, vegetable, fruit, and healthy fat. The natural yogurt and kefir provide a generous variety of gut-friendly bacteria and yeast. The oats and chia seeds provide food (probiotics) for your gut bacteria and in total, the recipe contains 11 grams of nutrient rich fiber. To round out the meal, add a serving of dark green or red vegetables. 


  • 1/2 cup Greek yogurt
  • 1/2 cup plain Kefir
  • 1/3 cup canned pumpkin
  • 1 teaspoon real maple syrup 
  • 2 tablespoons raw multi-grain hot cereal (see note)
  • 1 tablespoon chia seeds
  • 1/2 teaspoon ground cinnamon, plus additional for sprinkling
  • 1/2 cup frozen mixed berries
  • 1 tablespoon sliced almonds


In a small bowl, combine yogurt, Kefir, pumpkin, syrup, raw multi-grain hot cereal, chia seeds, and ground cinnamon. Let stand 5 minutes. Pour half of mixture into a pint container. Place frozen mixed berries in jar on top of yogurt mixture. Add remaining yogurt mixture. Sprinkle with cinnamon if desired. Top with almonds. Refrigerate overnight or up to two days. 

***Ingredient notes: Country Choice Organic Multi-Grain Hot Cereal is available at large natural food stores. It looks like rolled oats. If you can't find it, substitute rolled oats. 

Check our our APRIL DEALS- You can purchase on our app

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If you have any questions or would like to meet with our Nutrition Consultant to discuss your nutrition plan  you can email us at transfitathens@gmail.com or purchase a 1-1 session on our app! Don't forget to sign up for sessions in advance and check out our April specials.


Team TransFit