Homemade Probiotic Vegetables and Beverages

09/01/2026

Still busy with other matters, so sauerkraut production is on hold for now. Thank you for your patience.

https://www.facebook.com/share/p/1DAZyegvD1/?mibextid=wwXIfr

08/01/2026

Bagong labas ang Dietary Guidelines for Americans 2025–2030 mula sa USDA. Educational guidance ito para sa pangkalahatang kalusugan. Hindi one size fits all. Iayon pa rin sa katawan mo.

👉Pangunahing mensahe
Bumalik sa totoong pagkain. Piliin ang quality. Ayusin ang dami.

Tamang dami ng pagkain
Magkakaiba ang calorie needs. Depende sa edad, tangkad, timbang, at antas ng galaw. Maging maingat sa portion, lalo na sa high calorie food at drinks.

🥩Protein sa bawat meal
Unahin ang nutrient dense protein.
• Itlog, manok, isda, karne
• Beans, peas, lentils, nuts, seeds, soy
Iwas deep fried. Mas mainam ang baked, grilled, roasted, o stir fried.
General target. 1.2 hanggang 1.6 g protein kada kilo ng timbang kada araw. Ina-adjust depende sa needs.

🧀Kasama ang dairy
Pinapahintulutan ang full fat dairy na walang added sugar tulad ng whole milk at yogurt.
General guide. Hanggang 3 servings kada araw sa 2000 kcal pattern. Ina-adjust kung kailangan.

✅Gut health ay mahalaga
Iwas ultra processed food.
Suportahan ang microbiome gamit ang gulay, prutas, fermented food tulad ng kimchi at kefir, at fiber rich food.

🥗Gulay at prutas buong araw
Iba ibang kulay at buo ang piliin.
Fresh o frozen ay ok kung walang added sugar.
General guide sa 2000 kcal.
• Gulay. 3 servings
• Prutas. 2 servings

🫒Healthy fats ang piliin
Makukuha sa itlog, isda, karne, full fat dairy, olive oil, butter, at beef tallow.
Sa pangkalahatan, panatilihin ang saturated fat sa ilalim ng 10 percent ng kabuuang calories.

🌾Whole grains kaysa refined
Piliin ang fiber rich whole grains.
Bawasan ang white bread, crackers, at packaged refined carbs.
General guide. 2 hanggang 4 servings kada araw kung pasok sa needs.

❌Limit processed food at added sugar
Iwas chips, candy, soda, at energy drinks.
Walang recommended amount ng added sugar. Bilang gabay, huwag lalampas sa 10 g added sugar sa isang meal. Mas mainam ang lutong bahay.

💦Hydration
Tubig ang pangunahing inumin. Still o sparkling. Walang tamis.

🔹Espesyal na grupo
Ang bata, buntis, matatanda, at may chronic disease ay may ibang pangangailangan. Kailangang iayon ang pagkain. Makipag-usap sa health professional kung may kondisyon.

Simple ang mensahe.
Real food. Tamang dami. Araw araw.

Educational only. Not medical advice.

&Wellness

📸: cdn.realfood.gov

12/12/2025

Manage type 2 diabetes by optimizing your gut health: http://bit.ly/1Olmstu

12/11/2025

Eat fermented foods everyday!

31/10/2025

The contrast between creamy-salty (salted egg) and acidic-fresh (sauerkraut) can actually balance each other — similar to how rich dishes are paired with pickles.

🥚Salted Egg and 🥬 Sauerkraut Salad
• Mix chopped salted egg, sauerkraut, tomatoes, and red onion
• Drizzle with olive oil or sesame oil.
• The sauerkraut cuts through the richness of the salted egg beautifully.

29/10/2025

Lumpiang gulay (Filipino vegetable spring roll) has that crispy, savory, garlicky flavor, while Sauerkraut adds a tangy, slightly sour taste that cuts through the oiliness — balancing the flavors beautifully.

Here’s why they pair well:
• 🥢 Texture contrast: Crispy lumpia wrapper vs. juicy sauerkraut crunch.
• 🧄 Flavor balance: The salty–sour sauerkraut complements the umami of the lumpia filling.
• 🌿 Digestive benefit: The fermented sauerkraut helps digestion after fried food.

28/10/2025

Packed and ready to deliver!

الحمد لله

21/10/2025

21/10/2025

All disease begins in the gut.” – Hippocrates

Ang sinabi ni Hippocrates ay suportado na ngayon ng siyensya.
Ang gut o bituka ay hindi lang tagatunaw ng pagkain, ito rin ay sentro ng immune system at hormonal balance.

🔹Clinical explanation:
• Mahigit 70% ng immune cells ng katawan ay nasa bituka.
• Kapag maayos ang gut microbiome (mga good bacteria), mas matibay ang depensa sa infection at inflammation.
• Kapag hindi balanse ang gut flora, mas madali tayong kapitan ng sakit, magka-bloating, constipation, o fatigue.
• Ang gut ay konektado rin sa utak sa pamamagitan ng “gut-brain axis,” kaya naaapektuhan nito ang mood at stress levels.

🔹Paalala ni Doc Brye:
Alagaan ang gut health.
Kumain ng real food, gulay, fermented food, at uminom ng tubig. Iwasan ang processed at sugary food.

Healthy gut, healthy life.
Educational content only. Kumonsulta muna sa iyong doktor para sa personal advice.

&Wellness

20/10/2025

Sauerkraut again…

Loaded with Vit. K2

15/10/2025

15/10/2025