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Hello Thymekeepers - Welcome to Quick Thyme!

In Today’s Edition:

• 3 Quick Snacks That Improve Gut Health

• Current Thyme Updates: Elderberry Juice and Metabolic Health

• Recipe of the Week: Vietnamese Spring Rolls

• Video of The Week

3 Quick Snacks That Improve Gut Health

What if I told you that something as simple as a snack could change the way you feel every day? No, I’m not talking about an energy drink or some fancy supplement—I'm talking about real, natural foods that help improve your gut health. This isn’t just about having a snack to satisfy your hunger; it’s about fueling your body with the right nutrients to keep you energized, happy, and healthy.

Now, we all know that gut health is the foundation of overall wellness. A balanced gut microbiome can influence everything from digestion to mood to immune function. But how do we support our gut without turning our entire diet upside down? The answer is simple: by making small but impactful changes—starting with the snacks we eat.

Let’s dive into 3 quick, gut-friendly snacks that’ll leave you feeling better without the hassle. These snacks are easy to prepare, packed with gut-healing nutrients, and most importantly—delicious.

1. Greek Yogurt with Berries

When was the last time you added probiotics to your diet? If your answer is “not recently,” it’s time to change that.

Probiotics, which are live bacteria that benefit your gut, are essential for a healthy microbiome. And one of the easiest ways to get probiotics into your system is through Greek yogurt. It’s creamy, rich, and naturally contains the live cultures that help balance your gut bacteria. But it gets even better when you add antioxidant-rich berries like blueberries, raspberries, or strawberries.

Why does this combo work so well? Greek yogurt provides probiotics and protein, while berries offer fiber, vitamins, and antioxidants that protect your gut lining. The fiber in berries also acts as a prebiotic, feeding the good bacteria in your gut and promoting a thriving microbiome. It’s a snack that works in two ways: first, it supports the good bacteria, and second, it helps fight off harmful microbes.

Pro Tip: Opt for plain, unsweetened Greek yogurt to avoid the added sugars that can throw off your gut health. If you need sweetness, add a drizzle of raw honey.

2. Chia Pudding

Here’s a snack that’s simple to prepare and packs a punch for your gut health—chia pudding. If you haven’t tried chia seeds yet, now’s the time to give them a try.

Chia seeds are a great source of soluble fiber, which is crucial for good digestive health. When you soak chia seeds in liquid, they form a gel-like consistency, which can slow digestion and promote the growth of healthy bacteria in your gut. The fiber in chia also helps to keep you full longer and can prevent blood sugar spikes—so not only is it good for your gut, but it’s also a satisfying snack.

To make chia pudding, all you need are three ingredients: chia seeds, your favorite non-dairy milk (almond, coconut, or oat milk works great), and a touch of natural sweetener (think maple syrup or stevia). Let the chia seeds soak overnight, and voilà—your gut-friendly snack is ready.

Pro Tip: Add some cinnamon or vanilla extract for extra flavor and an antioxidant boost.

3. Avocado Toast with Fermented Sauerkraut

You’ve probably heard a lot about the benefits of avocado—after all, it’s packed with healthy fats, fiber, and essential nutrients. But did you know that pairing it with sauerkraut can take your gut health to the next level?

Avocados are rich in fiber, which helps promote the growth of beneficial gut bacteria. The healthy monounsaturated fats they contain also support cell membranes in your gut, helping to protect it from inflammation. But when you add sauerkraut—fermented cabbage that’s loaded with probiotics—you’re providing your gut with a massive boost of beneficial bacteria.

Fermented foods like sauerkraut are known for their ability to support digestive health, improve nutrient absorption, and even boost immune function. And when paired with the creamy goodness of avocado on whole-grain toast, you’ve got a snack that nourishes both your gut and your taste buds.

Pro Tip: Use whole-grain or sourdough bread for an extra dose of fiber and gut-friendly prebiotics.

Gut Health Isn’t a Chore—it’s a Choice

It’s easy to get overwhelmed when you hear about gut health. The truth is, it doesn’t require complicated supplements or fancy meals—it’s about making simple, nutritious choices that support your body’s natural processes. These 3 quick snacks are a perfect example of how easy it can be to give your gut the love it deserves.

Remember, your gut isn’t just about digestion—it’s a cornerstone of your overall well-being. By nourishing it with the right foods, you’ll not only improve your gut health but also boost your mood, energy, and even your immune system. So the next time you reach for a snack, make it one that’s both delicious and gut-loving. Your body will thank you for it.

Gut health isn’t a task. It’s a lifestyle. And it starts with snacks like these.

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Current Thyme Updates

Elderberry Juice and Metabolic Health

A recent clinical trial suggests that consuming 12 ounces of elderberry juice daily may aid in weight management and enhance metabolic health. Participants who drank elderberry juice experienced improvements in insulin sensitivity and reductions in body fat percentage. These findings highlight elderberry juice as a potential natural supplement for metabolic health.

Impact of Physical Activity on Depression

A study published in JAMA Network Open indicates that higher daily step counts are associated with a reduced risk of depression. Analysis of data from 33 studies involving 96,173 adults found that individuals walking over 5,000 steps daily had fewer depressive symptoms. Walking 7,000 or more steps daily was linked to a lower long-term risk of depression, suggesting that regular physical activity can be beneficial for mental health.

GLP-1 Receptor Agonists and Post-Surgery Complications

Research indicates that GLP-1 receptor agonist drugs, such as tirzepatide and semaglutide, are associated with fewer post-surgery complications in diabetes patients. These drugs were linked to lower rates of hospital readmission, wound re-opening, and blood clots, though risks of bleeding and infection remained unchanged. This suggests that GLP-1 receptor agonists may offer benefits beyond glycemic control in surgical settings..

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Recipe of the Week

Vietnamese Spring Rolls (4-6 Servings)

This recipe for Vietnamese Spring Rolls is a light and refreshing dish that's perfect for a warm day. Filled with fresh vegetables, herbs, and your choice of protein, these rolls are a healthy and delicious option that's easy to assemble. Enjoy these vibrant and flavorful spring rolls with a side of your favorite dipping sauce.

Ingredients

• 12 rice paper wrappers

• 8 ounces cooked shrimp, peeled and deveined (optional)

• 8 ounces cooked chicken, shredded (optional)

• 1 cup rice vermicelli noodles, cooked according to package directions

• 1/2 cup shredded carrots

• 1/2 cup thinly sliced cucumber

• 1/4 cup chopped fresh mint

• 1/4 cup chopped fresh cilantro

• 1/4 cup chopped fresh basil

• 1/4 cup bean sprouts

• 1 tablespoon peanut butter

• 1 tablespoon rice vinegar

• 1 tablespoon soy sauce (or tamari)

• 1/4 teaspoon sriracha (optional)

• Water for soaking rice paper wrappers

Instructions

1. Make the dipping sauce: In a small bowl, whisk together peanut butter, rice vinegar, soy sauce, and sriracha (if using).

2. Prepare the fillings: In a large bowl, combine shrimp (if using), chicken (if using), rice vermicelli, carrots, cucumber, mint, cilantro, basil, and bean sprouts.

3. Assemble the rolls: Fill a large plate with warm water. Submerge one rice paper wrapper in the water for a few seconds until softened.

4. Fill the rolls: Remove the wrapper from the water and place it on a clean surface. Add a portion of the filling to the center of the wrapper.

5. Roll the rolls: Fold the sides of the wrapper over the filling, then roll tightly to enclose.

6. Serve: Serve immediately with the dipping sauce.

Tips

• Make them vegetarian: Omit the shrimp and chicken for a delicious vegetarian option.

• Get creative with fillings: Add other vegetables such as avocado, mango, or jicama to the filling.

• Serve with a side salad: Enjoy the spring rolls with a side of fresh greens and a light vinaigrette.

Video of the Week

Discover how soy is revolutionizing cancer research with its remarkable health properties. Dive into the science behind this superfood and uncover its potential in combating disease. Watch now to learn how you can easily incorporate soy into your diet for a healthier, more resilient you!

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