IS ALCOHOL STALLING YOUR WEIGHT LOSS EFFORTS?

By: Tayler Glenn

The weekend is here and you’re ready to hit Happy Hour and forget the stress of the week with friends over a few drinks. After all, you’ve been so good all week so one night out can’t hurt…right?  If you’re having trouble trying to lose fat, hit that PR, or just step up your gym game, you may want to think twice + ask yourself: is alcohol stalling your weight loss?

There’s nothing wrong with having a few adult beverages here and there, but if you drink every weekend, it may be the reason you’re having such a hard time dropping those last 10 pounds. We know that research suggests moderate consumption of alcohol can come with a few health benefits, but that doesn’t mean it’s always helpful for your waistline.

What Alcohol Does to the Body

As delicious as that Happy Hour cocktail may be, it’s not doing your body’s metabolism any favors. Regardless of the type of drink (sorry, this includes you, wine lovers) doesn’t really matter. Alcohol itself is a vasodilator, meaning that it temporarily opens up the blood vessels which leads to that warm feeling you get as the alcohol starts to be processed within your body. But this doesn’t mean your temperature rises. In fact, your core temperature actually lowers when you drink!

On top of affecting your body’s temperature-related homeostasis, alcohol is also a diuretic which means you’re dehydrating your body with every drink. While this doesn’t seem like a huge deal, your hydration levels impact every single one of your organs and systems, but what about your weight?

Alcohol and Weight Loss

1. Alcohol Affects Your OrgansAlcohol has a massively negative impact on your organs, but especially your liver. Its job is to act as a filter for any toxins that come into your system. Since your body views alcohol as a toxin, it prioritizes getting that alcohol out which means that the other functions it’s tasked with – this includes things like carb and fat metabolism – come to a screeching halt.

That means you aren’t burning fat! 

While that might seem like the number one reason for alcohol stalling your weight loss, it (surprisingly) isn’t since the effect lasts just long enough to get rid of the alcohol.

2. Alcohols Are Empty CaloriesAs you may have guessed, alcohol isn’t exactly an essential nutrient. But it is a source of empty calories – 7 calories per gram, to be exact. When something contains “empty calories”, that the food or drink provides calories with very little nutritive value and this means that your body isn’t gaining anything from the calories you just provided.

Not only are you spending calories without any return in the way of health or weight loss, but those calories also add up fast! For example:

Vodka, Rum, Gin or Tequila (1.5 oz): ~100 calories
Beer (12 oz.): ~150 calories
Light Beer (12 oz.): ~100 calories
Wine (3.5 oz.): ~120-150 calories
Champagne (4 oz.): ~85 calories
Classic Dry Martini: ~120 to 150 calories
Mojito: ~150 calories
Pina colada: ~500 calories
Margarita (4 ounces): ~170 calories

If you didn’t make adjustments to your diet, aren’t paying attention to serving sizes, or stopped counting after your second cocktail, those extra calories may be a reason behind alcohol stalling your weight loss.

3. Alcohol Is Burned as a Primary Source of FuelThe CICO method of calorie tracking is a helpful tool, but it doesn’t account for the way alcohol changes the order in which your body metabolizes the calories you’ve consumed that day.  When alcohol is consumed, your body uses it as energy before anything else (including healthier sources of fuel) it has on-hand. This includes glucose from carbohydrates or lipids from fats, both of which are much more beneficial to your goals and overall health.

Unfortunately, this means the excess glucose and lipids from your day can end up stored as fat.

4. Alcohol Lowers Inhibitions + Can Increase CravingsEven the most committed can easily veer off-track after a night out. Since the effects of drinking include impaired decision making and lowered inhibitions, that second dinner can sound like a much better idea after you’ve had a few. But the effects don’t stop there!

An animal study recently suggests that alcohol can actually trigger hunger signals in the brain, leading to an increased urge to eat more food! This may be partly due to lower blood sugar since your body is so busy breaking down alcohol, but the outcome is the same: more calories in.

5. Alcohol Impairs Digestion + Nutrient AbsorptionAlcohol doesn’t just make your liver’s job harder; It can cause stress on the stomach and the intestines, too! This stress slows the movement of food through your digestive tract and can lead to decreased digestive secretions which are an essential part of healthy digestion.

These secretions break down food into the macro- and micronutrients that are absorbed and utilized by the body, and lack of nutrient absorption can greatly affect the metabolism of the organs that play key roles in weight loss and healthy weight management.

Finding Balance

You don’t have to cut alcohol completely out of your diet to see results. There are many perks to be achieved by simply cutting back such as:

• Improved sleep
• Better digestion
• Fewer “empty” calories
• Higher energy
• Better skin

…and, of course,  weight loss!  If you’re serious about losing those last few pounds, it may be worth trying a “dry week” or even a “dry month”. If not, just plan to enjoy a vodka soda or whiskey on the rocks — and don’t forget to watch serving sizes!

Weight Loss Success With TLS

“Christine Dunning has been a pharmacist for 30 years and works in the oncology department at our local hospital. She started the TLS 12-week system as a client, and lost over 20 pounds in her 12 weeks. Due to the significant weight loss, several of her co-workers asked what she was doing, and she realized it would be beneficial for her to become an TLS Coach and have these friends as her own clients. Chris is now coaching two 12-week classes with 27 participants. 

My life prior to starting TLS was stressful. I was over 200 lbs., my knees always hurt, I was very sedentary and frankly, pretty depressed. I have lost 36 pounds, 15.5 total inches (5 from my hips and 3.5 from waist, in particular). I went from a size 16 to a size 8 since I started mid-September of 2017. I am not yet to my goal weight. I only have about 15 pounds or so to go, then I plan on changing to the Flex program.

“The TLS products I use daily are the Nutrition Shakes, ACTS, Thermochrome and CLA. The shakes are a very good nutrition source for a great snack and they taste amazing. I honestly believe that I would not have lost the weight so easily if it wasn't for ACTS controlling my stress eating, the Thermochrome for increasing my metabolism and the CLA for helping to eliminate my belly fat. I did plateau about 2 month ago, so I added Trim Tea to my "daily cocktail" and it helped me get over my plateau and I have lost 7 pounds since starting the tea. I feel healthier and more energetic at age 50 than I ever did at 30. My life has changed dramatically since I have started my TLS journey.

“The TLS system gives coaches an advantage because of its science and ease. The TLS website makes it easy for our clients to follow the program. The food journal part is wonderful enough, but it also has so much great information. As a coach, using the book is a must. I refer to it in class as our ‘weight loss bible.’ The one tip I would give to someone struggling with their weight is to stay positive and just take it one day, one meal at a time.

Partnering with Market America and becoming a TLS Coach has made me and my family healthier. My wife, Darcy, has also lost a lot weight with this program (37 pounds). I have a business I am proud of, a great tax deduction, residual income and I get to help others. I could not ask for a better business to be associated with. It's a business you can be proud of and working as a team has been amazing.”

THE TLS GUIDE TO BAKING WITH PROTEIN POWDER

By: Amanda Belo

If you’ve never thought of using your protein powders for more than just shakes and smoothies, what are you waiting for?!  Pack in more protein and cut carbs by subbing in whey or plant protein powders where you would normally use flour. You can bake delicious alternatives for foods you love that won’t break your diet!

Tips for Baking with Protein Powder

• Protein powders bake best in stoneware or a ceramic bread pan. If you do not have a stoneware or ceramic pan, bake longer and 25-degrees lower than the recipe calls for to promote moistness.1
• When using whey protein, try covering the pan with aluminum foil for the first half of baking time so that it browns at a steadier pace.1
• Use peanut butter, chocolate or banana with pea protein powder to mask its earthy tones.
• If following recipes specifically for protein powders (i.e. not as a substitution for flour), you should not replace a plant-based protein powder with whey protein. Whey protein does not absorb as well and affects the density of food.2

*For more information about protein powder substitutions, Protein Pow3
has an informative chart with recommendations on what to modify or not.

• Never bake a batter comprised of primarily protein powder or it will turn out dry.4
• For plant-based proteins, like pea or rice proteins, and whey and casein powders, include ingredients that will add moisture (e.g. bananas, yogurt, cottage cheese, applesauce).4
• For protein cookies, use fats like oil or butter to ensure a better cookie texture­.4

Protein Powder Recipes to Try:

Protein Donuts

Prep Time: 20 minutes

Serves: Makes 8 servings

Ingredients:

• 1 cup almond meal
• 1/2 cup oat flour
• 1/2 cup protein shake – vanilla
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 2 eggs
• 3 tablespoons honey
• 4 tablespoons coconut oil, melted
• 1/2 cup almond milk
• Optional: 4 tablespoons nut butter to use as frosting

Instructions:

• Preheat oven to 325⁰ F
• In a bowl, whisk together almond meal, oat flour, protein powder, baking soda and baking powder.
• Stir in wet ingredients. The batter should be somewhat thick, but if it is clumpy or difficult to stir, add a little more milk or water.
• Spray your donut pan with coconut oil or cooking spray.
• Spoon batter into a ziploc bag, cut the corner off, and “pipe” donuts into your pan.
• Bake for 10-15 minutes, until golden brown
• Allow donuts to cool. Frost if desired.

Carrot Cake Quinoa Flake Protein Loaf

Prep Time: 15 minutes

Serves: Makes 2 servings

Ingredients

• ½ cup grated carrots
• 1 tsp orange zest
• ½ cup unsweetened vanilla almond milk
• ⅓ cup unsweetened applesauce
• 1 tsp ground cinnamon
• 4 packets natural sweetener (e.g. Stevia, Truvia, etc.)
• ⅛ tsp salt
• 1½ tbs protein shake – vanilla
• 51g (½ cup) quinoa flakes

Instructions:

• Preheat oven to 350⁰ F
• Spray a ceramic mini loaf pan with cooking spray.
• In a medium-sized bowl, stir together the grated carrots, zest, almond milk, applesauce, cinnamon, sweetener, and salt.
• Stir in the protein powder.
• Stir in the quinoa flakes.
• Scoop batter into the prepared tin,
• Bake for about 20-30 minutes or until the surface springs back when tapped.
• Let cool.

Peanut Butter Banana Chocolate Chip Chickpea Blondies

Prep Time: 30 minutes

Servers: Makes 12 servings

Ingredients:

• 1 can (15 ounce) chickpeas, rinsed and drained
• 1/4 cup all natural creamy peanut butter
• 1/4 cup pure maple syrup
• 1 medium ripe banana
• 1 teaspoon vanilla extract
• 1/3 cup (about 1 scoop) Plant-Based Protein Shake or Whey Protein Shake – Vanilla Flavor
• 1/2 teaspoon baking soda
• 3 oz. bittersweet chocolate (70% coaco), coarsely chopped

Instructions:

• Preheat oven to 350 degrees F and spray 8×8 inch pan with nonstick cooking spray.
• In a food processor, add all ingredients except chocolate chips and process until batter is smooth. Fold in 1/2 of the chopped chocolate.
• Spread batter evenly in prepared pan then sprinkle the rest of the chopped chocolate on top.
• Bake for 20-25 minutes or until toothpick comes out clean and edges are browned. The batter may look underdone.
• Cool pan for 10 minutes on wire rack, then store covered in the fridge. Bars will last about 3 days.

Brownies with Chocolate and Avocado Frosting

Prep Time: 20 minutes

Serves: 9-12 servings

Ingredients:

Brownies:

• 1 cup overripe mashed banana or applesauce
• 2/3 cup nut butter of choice, or allergy-friendly substitute (e.g. sunflower seed or pumpkin seed butter
• 1/3 cup cocoa powder (unsweetened or Dutch-processed)
• 3 tbsp Whey Protein Shakes – Chocolate Flavor, or additional cocoa
• 1 tsp pure vanilla extract
• 1/4 tsp salt
• 1/4 cup pure maple syrup, honey, or agave, OR additional banana
• Optional: mini chocolate chips, crushed walnuts, etc.

*If using applesauce or unsweetened protein powder, or if planning to eat the brownies unfrosted, you may use the sweetener of choice. Using almond or cashew butters taste more neutral.

Instructions:

• Preheat oven to 325 F.
• Line an 8×8 pan with parchment paper.
• If using natural nut butter, gently warm it until you can easily stir.
• Combine all ingredients in a bowl, stir until completely smooth, and spread into the prepared pan.
• Bake on the center rack for 20-25 minutes (20 for super fudgy brownies). Brownies will be undercooked when you take them out.
• Let cool, then loosely cover with a paper towel and refrigerate overnight, during which time they will become firm.

Once cut, the brownies can either be stored in the fridge for 2-3 days or in the freezer for up to a month. You can even eat them straight out of the freezer if you wish!

Frosting:

Ingredients

• 2 soft, ripe avocados
• 1/2 cup cocoa powder
• 6-8 tbsp pure maple syrup or sweetener of choice
• 1/4 tsp pure vanilla extract
• 1/8 tsp salt
• Optional: 2 tbsp oil for a richer, smoother taste

Instructions

• Combine all ingredients in a food processor or blender until completely smooth.
• Leftovers can be stored in the fridge for a few days. It is best to make up a batch of this avocado frosting right before you plan to use it.

Should You Track Hydration for Weight Loss?

We track food, calories, and even steps! But, should we be tracking hydration for weight loss, too? If you’re looking to get healthier, lose weight, get clearer skin, or all of the above, we’ve got a few reasons to start logging your water!

Benefits of Tracking Hydration

We can’t stress the importance of water intake enough. Water is essential for survival, making up about 60% of our bodies. We lose this water slowly throughout the day through respiration, sweating, and bathroom breaks, which is why it’s so important to replenish those stores.

Research shows that being hydrated helps keep you feeling satisfied and can prevent those annoying midday cravings. Not impressed yet? Staying properly hydrated also helps to:

• Carry nutrients from food to cells
• Transport waste from your cells to your kidneys
• Lubricate joints
• Regulate body temperature
• Reduce fatigue
• Improve digestion
• Support cognitive function
• & Boost metabolism

Now that you know just how many roles water plays in your overall health and wellness, you probably have a better idea of why it’s important to track it. Creating the habit of tracking hydration is important for keeping you accountable so you know when you’re slacking on your water intake!

Dehydration and Weight Loss

So what happens when you don’t meet your daily water quota? You become dehydrated, and it can affect you in many ways – not many of which are enjoyable. While we know the typical effects (headaches, brain fog, cravings), most aren’t aware of the significant role hydration plays in your weight loss efforts.

Drinking water is one of the easiest ways to help boost fat-burning and, while we can’t claim that hydration alone sheds pounds, a hydrated body is much more efficient in the fat-burning process than a dehydrated one! It provides benefits that help you on your weight loss journey such as:

• Increased energy
• Elevated stamina
• Improved digestion
• Decreased bloating + water retention

Not to mention, staying hydrated may also help keep you from overeating by eliminating those thirst cues we often mistake for hunger.

How Much Water Should I Drink?

Now, how do you stay hydrated and how much water are you actually supposed to be drinking?

The Institute of Medicine recommends 91 ounces for women and 125 ounces for men, but it’s important to remember that those numbers include other non-dehydrating beverages and water naturally found in foods. It’s also important to remember that the right amount differs based on factors like size, weight, and activity level. When in doubt, the color of your urine is a great indicator! You’ll know you’re well-hydrated if your urine is clear or very light in color. If you’re seeing darker colors, it’s time to refill that water bottle.

Tracking Hydration for Weight Loss

On to the important things: how to track hydration for weight loss! Here’s a few ways to keep yourself accountable + ensure you’re hitting your daily goals:

Keep a Journal or Planner Section

Most of us use a planner or notebook of some sort. If you’re a pen-and-paper type, set aside a section in your daily planner or notebook to track cups or ounces to go until you reach your goal.

Make Your Water Bottle Work for You

If you’re old-school, it’s as easy as grabbing a sharpie and drawing lines for each cup until you’ve reached your goal amount! You can even include motivational phrases for every few cups to keep yourself going throughout the day.

If you want something a little more high-tech (or just another thing to add to your holiday list) then consider one of the many smart water bottles on the market! Many of these link to apps and give a daily or weekly summary to help identify times when you could be forgetting to drink your water.

There’s an App for That

Speaking of…there’s absolutely an app for tracking hydration for weight loss! Free apps such as MyFitnessPal or S Health are fuss-free and simply require you to add it in cup-by-cup for a daily log. For those that might need a little extra budge, try an app like Plant Nanny that allows you to keep a virtual friend alive with your water intake!

Drink Coffee, Lose Fat!

Find Your Slim with TRIM CAFE!

TLS® Trim Cafè is a dietary supplement containing Columbian Arabica Coffee powder and WellTrim® iG (Irvingia Gabonensis/African Mango). With WellTrim® iG, trim café provides three main mechanisms of action to promote healthy weight loss: fullness, appetite control and metabolic balance.

Primary Benefits Of NutraMetrix TLS® Trim Café

1. Supports leptin sensitivity to help manage hunger and stimulate lipolysis
2. Helps curb appetite
3. May promote a feeling of fullness
4. Promotes healthy weight management
5. Supports/helps promote weight loss
6. Supports metabolic balance and wellness
7. Moderates glycerol-3-phosphate dehydrogenase enzyme activity to reduce the amount of ingested starches that are converted to triglycerides and stored as fat
8. Supports levels of adiponectin to help maintain healthy insulin sensitivity
9. Helps maintain normal blood sugar levels
10. Helps maintain normal insulin activity
11. Helps maintain normal cholesterol levels
12. Supports cardiovascular health
13. Gluten-free

WellTrim iG Clinical Study results

Say “I Do” with a Healthier You: NEW TLS Bridal Bootcamp!

Along with blooming flowers and rays of warm sunshine comes another blissful part of summer – wedding season! Planning a wedding doesn’t just mean coordinating colors, choosing the right dress, and booking the perfect band; this is the time to get motivated + #FindYourFit to look your best on the big day! With the all-new TLS Bridal Bootcamp Packages, you now have a simple and effective way to say “I Do” with a healthier you!

One of the top reasons women lose weight is for their wedding day. After spending all that time choosing “the dress” and ensuring every last detail is in place, of course, every bride wants to look and feel radiant!

While we all start off with all of the motivation, even the most goal-oriented brides find their personal health and weight loss goals slip to the back-burner after coordinating flowers, reception halls, honeymoon plans, and invitations!  Put yourself first with your personalized TLS Bridal Bootcamp Program!

What Is the TLS Bridal Bootcamp?

Most bridal bootcamps are glorified crash diets that push drastic, unsustainable lifestyle changes such as unhealthily low caloric restriction, laxative-inducing detoxes, and extreme exercise regimens. Be honest – on top of wedding stress, do you really want to be starving, sore, and deprived while you plan the happiest day of your life?

The new TLS Bridal Bootcamp offers 3 programs and a 7-Day Bridal Cleanse tailored just for our busy brides-to-be!  These programs help our brides learn and establish healthy, sustainable habits using have all the same TLS components you already know and love, including:

• Low Glycemic Impact Eating
• Body Composition
• Science-Based Supplementation
• Education

Each program includes a downloadable menu plan which will provide you with step-by-step guidance from beginning to end as well as all of the materials and supplements needed for the duration of the program! Here’s what you get with each:

The 4-Week Kit:

• 2 TLS Nutrition Shakes
• TLS CORE
• TLS ACTS
• Isotonix Multivitamin
• Isotonix OPC-3 (30 servings).

The 8-Week Kit:

• 2 bottles of TLS CORE
• 2 bottles of TLS ACTS
• 2 boxes of TLS Trim Team
• 1 box of digestive enzymes with probiotics
• 2 TLS Nutrition Shakes
• 1 TLS Health Guide and Journal.

The 12-Week Kit:

• 3 bottles of TLS CORE
• 3 bottles of TLS ACTS
• 3 boxes of TLS Trim Tea
• 1 TLS Health Guide & Journal
• 90 serving supply of the Isotonix Daily Essentials Kit
  • OPC-3
  • Multivitamin without iron
  • Activated B-Complex
  • Calcium Plus
• 1 TLS Health Guide & Journal

Just pick the program that fits your or your goals and timeline, then one simple click adds everything to your cart!

With wedding season in full gear, there’s plenty of us hoping to look and feel their best on their special day. Skip the deprivation and frustration of crash diets, and create healthy, lasting change for health and happiness that will last long beyond your wedding day!

Do you have questions or comments about the new TLS Bridal Bootcamp?
Tell us in the comments below!

BEYOND THE KITCHEN: WHY DIET ISN’T EVERYTHING

By: Dr. Deedra Mason

You have probably heard it all!  Calories in…calories out…exercise more…..Keto…block-fasting…timed interval eating, low carb, and high protein vs. can’t go wrong with fiber and protein at every meal.  Where do sound dietetic advice start and fad diets end?

There is an overwhelming amount of evidence showing diet does have a positive impact on more than just a trim middle.  In fact, diet is your first line of approach to keeping blood sugar levels in an optimal range, supporting both muscle mass and bone mass retention as you age, and crucial for keeping both mental and physical endurance! So why do doctors, experts, and even the American Diabetes Association agree that diet is not wholly beneficial by itself?  Research points to sleep, the gut, fitness and brain aging.  With recent information, we not only know more about each factor, but we know that each has an intimate interplay with your food choices.

If you are like me, you have a handful of “gurus” you follow – gurus with a message that resonates with you resonates with how you see yourself succeeding in your health endeavors. Well here is another one for you.  Say it with me: “I CAN DO THAT!”

This is where I want you to start.

I am not your guru and, still, I am going to ask you take my “advice”. Take it with a tablespoon of fat and throw out that sugar. Start talking to yourself.  Your self-talk can be your best ally or your biggest foe.

How you eat matters.  How you feel about what your eating matters.  How you talk to yourself matters.

If you are trying to embark on a healthy lifestyle, you are bound to lose steam, get resentful of others and even struggle with the idea of “throwing in the towel”.  It’s all par for the course and you should expect it.  You can also expect that you will get through it with your own supportive self-talk.  The first step towards better health is to learn to speak in positive terms and dismiss the “I can’t do” the “I won’t be able to” or the “What’s the point?” and only speak “I CAN DO THIS!” “I WILL DO THIS!” “IT WILL ALL MAKE SENSE!”

Try downloading a smartphone app for self-affirmation or motivation.  Some of the best “self-talk” can happen when you do not say a word.  If you are the silent type, look at smartphone apps that offer meditative breathing so you starting to incorporate meditative breathing into mindful eating.

What About Sleep?

Speaking as “not your guru” I will tell you a healthy night sleep is the change that many people need to support their weight loss goals. Sleep and diet go hand in hand. The focus is to bring an abundance of foods into your diet that maintain lean muscle mass, hormones for energy and help with the production of neurotransmitters to keep your brain sharp, your stress minimal and your sleep sound.  (Neurotransmitters are chemical substances that help transmit messages from one area of the brain to another.)

Serotonin, a prominent neurotransmitter found in the gut, can be generated via healthy food choices like sweet potatoes, apples, garbanzo beans, nut butter, and eggs.  Serotonin can encourage healthy overall metabolism and have a significant benefit in the reduction of food cravings and improvement in restful sleep.  Sufficient amounts of serotonin via the right food sources, and with the help of Vitamin C, Magnesium and Niacin, can transform this neurotransmitter into melatonin. Melatonin is a potent brain antioxidant that not only helps one achieve restorative sleep and reduces oxidative stress but also aids in healthy brain aging and cognitive function.

Everyone regardless of body composition or health can benefit from nutrients found in avocados, dark green leafy veggies, and proteins found in walnuts, fish, and eggs. These nutrients ensure you can mobilize fat for energy, utilize proteins for better sleep and make Serotonin for emotional balance.

I have heard good things about gut bugs, is this important for my weight and my health? 

For quite some time now gurus and researchers alike have been exclaiming the benefits of symbiotics’ (symbiotics’ are both pro and pre-biotics).  Symbiotics’ have been shown to play a role in both healthy weight by selectively increasing the colony forming units of a phyla of gut bug called Bacteroidetes. They outcompete another bug phyla called the Firmicutes.  The flabby Firmicutes! In fact, recent study out of the University of Colorado supported the finding that a diet rich in both pre and pro-biotics’ can improve sleep, psychological well-being and achieve a healthy weight as a result. One reason this particular study stands out in an already supportive field of research is pre- and probiotics taken together showed a benefit in non-REM sleep and REM sleep after a significant stress event. In fact, the study supported a finding that pre-biotics altered gut biome sufficiently enough to offer a research study into pre and probiotics for Post Traumatic Stress Disorder. (*)

Diet alone will not offset years of bad behavior. However, it is a darn good start that will have you headed in the right direction. If paid attention to early enough, it can become a strong pillar in that which we call medicine.

As your non-guru, I cannot stress enough the critical importance in achieving a healthy lifestyle for everyone and that lifestyle has everything to do with you and your unique factors of health, mindfulness and commitment to steps both big and small. It may be all the “medicine” you need for a healthy brain, body, and spirit.

Resources:

* Summarized from Prebiotics may help to cope with stress; February 13, 2017 in Neuroscience