Iron man Iron_Man_USA__September_2017 - Page 16

INCREASE YOUR GAINS WITH BUGS? Accelerate recovery and reduce inflammation by consuming fermented foods. EAT TO GROW By Nathane L. Jackson, RHN, CSCS Y ou’ve done the calorie math. You prioritize fruits, vegetables and leafy greens. Meal prep is sacred and you even have meals in the freezer ready to go in case an evening of Netflix and chill is suddenly needed. You’ve thought of it all. Almost! You’re just miss- ing a side of bugs. Yes, bugs! Don’t worry, no one’s saying you should eat crickets, but the reality is that you could get more of the available micronutrients foods have to offer through fermentation. Why Is It Important? Our gastrointestinal (GI) tracts are loaded with bugs, or more scientifically stated, microorganisms that help popu- late and restore good bacteria. In fact, we have over 400 species of microbes living in our gut. Fermented foods are essential to gut health because they’re full of these helpful critters. Bacteria improve our digestion through the pro- duction of enzymes that not only boost nutrient uptake, but also reduce gas and bloating. What Are Fermented Foods? Fermentation is the process of breaking down carbohydrates by bacteria, yeasts and other microorganisms into simpler substances, like alcohol and organic acids. It also acts as a way of preserving food to retain the nutrients and prevent spoilage. Fermented foods help disable anti-nutri- ents, such as oxalates, lectins and phy- tates, found in grains, beans, legumes, lentils and nuts. These anti-nutrients are a plant’s defense mechanism for survival and can sometimes make our diges- tive process difficult. Some tribes and Examples of fermented foods include sauerkraut, kimchi, pickles, olives, cul- tured cheese, kombucha, yogurt, kefir, miso and tempeh. When shopping for sauerkraut, kimchi and pickles, be sure to look for products that use a brine of salt and water inste ٥ȸ)]Qѕȁɕٕ́Ʌɵ)хѥɽɥ ѕȁа)ȁݸ)5䁅ͬ ձȁݥչ)ѽ݅ɑ́ѡɕ͕٥)ɵѕQ䰁ѡ)ɔɵѕЁȁݥe)ɽ٥ՍЁѕɥ ȁͻe)хɽѥ́́ѡ)ɕٕЁѡȁ٥مѡɽѥ)ݥɔɽ啐ݡձѕ́ɔ)ȁɕ͕مѥ(ЁMAQ5 H܁ɽ饹)ɥѥ́锁ѡ͔ɔ)ѥ́ɕ)ɕѥ́ѡЁٕ役͡ձ)єѥɔɽ̸MȁѼ)ѕѽ͔Ёٕ役ɤ)́ѡͅѥ͍ٔи)́ɕձаѡ͔̃Ĺ)ѡЁѕȃL͡ձյ)٥Յ̸ͥȁᅵ)䁕ɥѥ͍ٔ)ݡյͽ剕̰Ёٔ)ՔݥѠѡɵѕٕͥ)ѕQͅͅȁѡ͔)ݡeЁݕЁɔ)ݥѠ彝