Is it better to get probiotics from food or pills?

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Alright, let’s get into the Q&A!

Thanks to everyone who submitted questions for the Q&A - I absolutely love seeing the questions come in! This form is always available to submit your questions for future Q&As so go ahead and ask your questions! 🙂 

Question: Probiotics. Do you use them? I have read that the pill form probiotic is not effective. Do you have any recommendations or do you prefer a natural (food) probiotic such as kefir, sauerkraut, kimchi …?

My Answer: Probiotics are live bacteria and yeasts that are good for you, especially your digestive system. While we usually think of bacteria as harmful germs, your body is full of bacteria, both good and bad. Probiotics are often helpful bacteria because they help keep your gut healthy. Both foods and supplements can offer positive health benefits to improve our “good gut bacteria,” but the research indicates obtaining probiotics from food to be the preferred method. That being said, probiotic supplements can be beneficial should you need a specific strain of bacteria due to an illness or deficiency.

Personally, I always look to foods first, then supplements second. For probiotics, I am currently using a specific probiotic (this one) that helps support immune function and a healthy respiratory system, though I don’t often take probiotic supplements. This is in addition to incorporating probiotic foods, like yogurt, pickles, sauerkraut, and cheese, and I only take probiotic supplements for a short timeframe, often just one 30-day timeframe. Probiotic supplements are great for targeted needs, but it’s important to understand your body's needs before choosing one, or you might do more harm than good. For more on probiotics, I have written this article on A Sweet Pea Chef.

Question: Snack ideas, quick protein ideas as well as fiber.

My Answer: This is one of the most common questions I get asked, if you can believe it. Eating high protein snacks throughout the day as opposed to snacks with empty calories and too much sugar can do a lot for your progress. Protein boosts your metabolism and gives you the energy to keep moving all day. Plus, you will be more alert, your blood sugar levels wont spike and then crash, and you’ll feel less snacky.

My favorite high-protein snacks tend to be filling, nutrient-dense foods, like greek yogurt, cottage cheese, hard-boiled eggs, and lightly salted nuts. I also will enjoy a quick Cleanish protein shake by just mixing a scoop of clean protein powder with water for 20g plant-based protein plus fiber.

To get fiber and protein into my quick snacks, I have found the best way is to meal prep something I can easily grab. Some of my faves are:

• Energy Balls (like these Chocolate Cherry Energy Bites and these Chocolate Chip Edible Cookie Dough Bites)

• Muffins (like these Chocolate Banana Muffins and these Strawberry Paleo Muffins)

• Chia Seed Pudding (I love this Matcha Chia Pudding and Banana Chia Pudding)

Ultimately, adding in high-quality protein into each meal will help increase your total protein for the day, which is very important. More on why women need to eat more protein in this video.

Question: Help! My whole family doesn’t want to be healthy, but I do.

My Answer: This struggle is so common, unfortunately. But the good news is it’s possible to change your behavior and food choices, even when your family doesn’t want to. When I was first learning about clean eating and the importance of reducing my sugar intake, Dustin wasn’t as interested in making any changes. At the time, he was drinking several Dr. Peppers a day and didn’t want to give up any of the foods he loved.

However, I wanted to make a change, so I started applying what I was learning to my own food and allowed him to make his own decisions - even though I disagreed. Then, over time, I started realizing I could easily make the foods he and I loved by just swapping out a few unhealthy ingredients here and there. This change was the spark under which A Sweet Pea Chef was created.

Here are some lessons I learned along the way that you can try, too:

1. Respect their ability to make their own decisions, even if you disagree. After all, you’re also wanting them to respect your choices.

2. Offer them healthy foods you think they’ll enjoy so they can see how tasty it is.

3. Continue to focus on you and your goals, and the benefits it will bring you. As you start to lose weight, have more energy, have better complexion, and better general mood, it will become clear how impactful the healthier foods are.

4. Don’t allow your motivation to become contingent on their approval or buy-in. It’s hard enough to make the positive changes for yourself so try not to allow their interest to dictate whether or not you stay with it. This is an opportunity for you to be strong for yourself and for them.

Question: Is it ok to have chocolate every day? I love it but don’t know what to pick.

My Answer: YES! Chocolate is definitely something you can enjoy as part of a cleanish lifestyle. However, not all chocolate is created equal, and most chocolate bars and morsels are filled with sugars, so you will need to look at the ingredient label.

Look for no added sugars and a cacao percentage of 70% or higher (usually a sign that fewer sugars are added and higher in antioxidants). 

General rule: natural cocoa > dark chocolate > semi-sweet > milk chocolate.

PS: Have a question? Need some advice? Looking for a recommendation? I’d love to help! Click here! Ask me any questions, and I’ll answer them in our monthly Q&A newsletter 👍

Just mix with water, and enjoy 20 grams of high-quality protein that won’t hurt your tummy.  Now available in 4 delicious flavors: Chocolate + Sea Salt, Vanilla Bean, Caramel Latte, and Chocolate Caramel Candy Bar. Shop Now.

Some of my favorite things this week 🙂 

• Quote of the Week → “Failure is only the opportunity to begin again, this time more intelligently.” – Henry Ford

• My Top Trending YouTube Video → Top 21 High-Fiber Foods + How Much Fiber You Really Need

• Featured A Sweet Pea Chef Recipe → Chicken Florentine

• My Food Scale → I’ve found using a kitchen scale to measure my ingredients by weight (grams or ounces) allows a more accurate method of measurement and has been a game-changer if you follow a macro-focused nutrition plan! It’s also been great for portion control. I literally use mine while I prepare every meal. Buy mine here (It’s under $10).

Need some motivation and accountability? Let me help!👇 

• 30-Day Healthy → Reduce your inflammation, feel amazing, and lose weight in the next 30 days. ($59)

• The Cleanish Movement → A refreshingly reasonable 90-day program focused on mindset, fitness, and nutrition to support living a cleanish lifestyle. ($129)

• Custom Macro Calculation → Get started on the next step towards truly understanding your unique nutritional needs. ($39)

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