Meet Amazon Alexa

It’s January–the beginning of a bright new year. And like many of us, health and fitness are probably some of your New Year’s Resolutions. You’re fired up. You’re committed. You’ve promised yourself this year is going to be different. And it can be!

Whether your goal is to lose weight, be more active, reduce stress, or just create healthier habits, we’ve got a secret that can help. After all, this is the 21st century–right? Let’s not forget the power of tech!

Cue your Amazon Echo.

Millions of people use Amazon’s popular virtual assistant every day to help with tasks like checking weather reports, building grocery lists, and even planning their schedules. But Amazon Alexa is capable of much more! Here are nine free Alexa skills that turn this handy device into your personal health coach.

FITNESS

If fitting the gym into your schedule is out of the question and at-home workouts make you feel like you’re spinning in circles, these Alexa skills are just what you need! With a few simple voice commands, you’ll be powering through guided training sessions.

7-Minute Workout

Use voice command: “Alexa, start seven-minute workout.”

Seven minutes is less time than you’ll spend waiting in line for your morning cup of coffee. Anyone can squeeze in a quick sweat session with 7-Minute Workout. Each exercise can be done in the comfort of your own home, without any need for fancy equipment. It’s a great way to get your blood pumpin’ at the start of each day

Random Workout

Use voice command: “Alexa, random workout.”

Commercial break? It’s time to move! Jump off the couch and ask Alexa which exercises you can do. Random Workout will get your heart rate up and even includes motivational phrases to remind you that you’re killin’ it.

30 Day Pushup Challenge

Use voice command: “Alexa, open Pushup Challenge.”

Get down and give me twenty! Pushups are a powerful way to strengthen your entire upper body. With Pushup Challenge, the goal is to work up to 100 (consecutive) pushups each day. You’ll start small with baby steps, and build on the progress you make.

5-Minute Plank Workout

Use voice command: “Alexa, start five-minute plank.”

Want rock-hard abs? Well then, you’ve probably heard about the “plank.” It’s a great exercise for strengthening your core (and even your glutes and hamstrings)! With 5-Minute Plank Workout, Alexa will guide you through six sets of planks with short breaks in between.

Easy Yoga by Life Bot

Use voice command: “Alexa, open Easy Yoga.”

Perhaps planks and pushups aren’t really your thing. Maybe you’re looking for something a little more soothing. If so, Easy Yoga could be your cup of tea. You’ll be guided through a quick yoga routine that only takes 10-15 minutes.

NUTRITION

When healthy habits are easy, it’s more likely they’ll stick. That’s why reading labels and counting calories get a bad rap. They’re vital, but so time-consuming! Here’s an Alexa skill that can really simplify things.

Nutrition Label

Use voice command: “Alexa, search Nutrition Label for [food item].”

Wondering just how many calories are in the sandwich you’re eating, or if splurging on that cookie is worth it? Ask Alexa to share the nutrition facts of the food you’re eating. You can even get specific with questions like, “Alexa, how much protein is in bacon?”

MIND & SPIRIT

Diet and exercise aren’t the only things that lead to good health. Reducing stress and getting more sleep are also really important. Yet, they’re often overlooked. Rejuvenate your mind and spirit with these easy-to-use Alexa skills.

Guided Meditation

Use voice command: “Alexa, open Guided Meditation.”

Meditating is a helpful tool for relieving stress and anxiety. It can also improve your ability to focus and/or sleep so you feel more alert and rested. This Alexa skill includes over 60 guided meditation activities, as well as stress-reducing breathing exercises.

Breathe Therapy

Use voice command: “Alexa, open Breathe Therapy.”

The act of breathing is so basic. It’s something you don’t have to think about. Or is it? Hitting the “pause” button and slowing things down can help you relax and unwind. Use the Breathe Therapy Alexa skill whenever you need a little “me time.”

Free Sleep Sounds

Use voice command: “Alexa, ask Sleep Sounds for rain.”

Fall asleep to the soothing sounds of a crackling fireplace, rustling brook, or even a distant thunderstorm. This Alexa skill plays soft, ambient noise to help block out distractions interfering with your rest. And, there’s something for everyone. City noises, passing trains, ceiling fans and crickets are some of the more creative options.

See! Staying on track with your goals doesn’t have to be complicated, or cost tons of money. With tricks like these, even busy-bodies like you can nail it!

Getting your fitness on

It’s game time!

Whether it’s the beginning of the year. Or, sometime in mid-August. There’s never a bad time to commit—or recommit—yourself to maintaining a healthy and happy lifestyle. And, the Plexus® family is here to help you with a simple, actionable, and sustainable get-started plan.

Let’s get this (healthy) party started!

GOAL SETTING 101

Interested in shedding a few l-b’s? Want to gain lean muscle mass? Or, do you have another source of motivation? Joining your sister in training for that half-marathon perhaps?

Your reasons for getting your fitness on may vary. Clearly defined goals help you to stay motivated and track your progress—and you know you’ll want to brag a little.

A good goal-setting plan is S.M.A.R.T.:

• Specific (instead of "I want to eat healthier," try "I want to eat 5 servings of fruits and veggies every day")
• Measurable (you have to be able to track your progress)
• Attainable (realistic)
• Relevant (to your personal priorities)
• Time-limited (in other words, there should be a plan for when this will happen)

Write these goals down. In your journal. On your phone. In a goal-tracking app. And, visit them often. You’re going to hit that first milestone in no time!

CHOOSING THE RIGHT MEAL PLAN FOR YOUR BODY TYPE

Eighty percent of your healthy lifestyle success comes from your meal plan. Your perfect meal plan is like a snowflake—perfectly unique. The meal plan that works for you might not work for your bestie. (She likes a little tea in the afternoon, and you need something a little crunchy at every meal to feel satisfied.) That’s okay!

Choosing the right meal plan for your desired body type is one of the most important steps you will take in achieving a fit and healthy lifestyle. Diet works in conjunction with exercise. Once you’ve set your fitness target, search for the right diet to support your plan—then make modifications as needed! Or, talk to your doctor about his or her recommendations.

Make the transition to the new diet plan gradually. Too many changes at once can give your stomach discomforts or leave you feeling unsatisfied—which may send you running back to comfort foods.

STARTING TO WORK OUT

Exercising—at your own level—is super important in your quest for a healthy and happy lifestyle. Pick workouts you love and are most comfortable with. You don’t have to soul cycle just because it’s popular. Do you love to run? Prefer walking? Interested in yoga? Think weight lifting might tickle your fancy? Awesome! Get to it! Picking workouts you like makes it enjoyable—and easier to stick with.

Can’t decide between a gym membership or working out at home?

Consider how each option fits your schedule. Joining a gym with group classes can help to motivate and boost your morale. Working out at home is easier to fit in any time.

Not sure what to do exactly?

Check your smartphone’s app store or YouTube for instructional videos. YouTube videos can help you identify the exercises you need to undertake progressively to achieve your goals—without the added cost of a personal trainer. Some apps only measure and record your progress, while some offer an entirely guided experience. You’ll find something for everyone!

Find a workout or accountability buddy

Enlisting the help of your bestie, auntie, bro, or spouse is totally key to staying motivated. Taking on challenges together can make working out fun—friendly competition never hurt anyone. Right?

CELEBRATE THE NON-SCALE VICTORIES

Not being winded when taking the stairs or sleeping better at night are awesome indications that you’re doing things right. You don’t need to jump on the scale every day—instead, tap into yourself and see what feels better. We bet, it’s a lot!

Oh! And try not to celebrate victories with food. You’ve burned so many calories through hard work and healthy eating—you’ll just gain it back with an over-the-top splurge. Instead, treat yourself to a mani/pedi. Or, invest in a National Parks Family pass—you’re going to want to get that new bod out and movin’.

Set your fitness and health goals and achieve them! If they call you a goal digger, let ‘em!

Bacon and Spring Pea Risotto

A healthy bacon recipe? Yeah, we went there.

This gluten free bacon and spring pea risotto is a most-definite crowd favorite. It’s super flavorful and only takes 35 minutes! Which means you can seriously make this whole meal and watch your favorite sitcom at the same time! Talk about a win-win.

Another great thing about this recipe is that it’s made with brown Arborio rice—a short-grained rice that helps you achieve the fluffy, smooth texture of a delicious risotto while still packing in a bunch of fiber. So, this means bacon is a little less sinful, right?

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YUMMY + SHARE: GLUTEN-FREE BACON AND SPRING PEA RISOTTO

Serves: 4–6
Time: 35 minutes

Ingredients

4 slices of bacon
½ yellow onion, diced
2 cups brown rice or short-grain brown rice
4 cups chicken or vegetable stock
1 cup frozen peas
1 lemon, zested
Salt and pepper to taste

Instructions

Heat a pan or skillet over medium heat.

Cut the bacon into small pieces and add to the pan.

Cook until crispy and transfer to a paper towel-lined plate.

Drain most of the bacon grease in the pan, but leave about 1 tablespoon.

Heat the bacon grease over low heat, add the diced onions, and cook until translucent.

Raise the heat to medium and add the uncooked rice to the pan.

Toast the rice in the bacon grease and onions, stir occasionally.

Once the rice is toasted, add the chicken or vegetable stock and bring to a boil.

Reduce the heat to low and allow the rice to simmer for about 15–20 minutes, or until the liquid is fully absorbed.

Once the rice is fluffy and tender, add the frozen peas, lemon zest, and bacon pieces. Stir to combine.

Season with salt and pepper to taste. Enjoy!

Reference1http://www.kiwiandcarrot.com/spring-pea-risotto/

Immediately, If Not Sooner ...

A healthier—happier—life can be yours. On your own terms. Without unattainable resolutions and short-term gimmicks. Instead, this is the year, you’re getting real about long-term health, fitness, and wellness goals.

You’re making changes that will last and creating habits that’ll live well beyond January. So, how do you get started? You create goals that stick.

GOAL DOESN’T HAVE TO BE A FOUR-LETTER WORD

It should be a five-letter word…S.M.A.R.T.! SMART goals are goals that are:

• Specific – Make your goals unambiguous. Think about including why they’re important, who’s involved, and what you’ll be working for.
• Measurable – Set some quantitative criteria for evaluating the progress of your goal.
• Attainable -- Goals that can’t be achieved are probably goals that won’t be reached.
• Relevant – Ask yourself if your goal really will make a difference to your life or the lifestyle of your family.
• Time-bound – Mark your calendar, because this is the day you’re going to celebrate!

Crush your New Year’s resolutions by setting SMART goals. And, of course, by kicking the following—unsuccessful—goals to the curb.

GOAL #5 TO DITCH: STEPPING ON THE SCALE EVERY DAY

TRY: LET YOUR COMFORT BE YOUR GUIDE

Check you out in your skinny jeans! You rock.

That daily up and down of a couple of pounds is completely normal. Stepping on the scale every day can create unrealistic expectations when it comes to that number, possibly leaving you feeling defeated. Weighing yourself once a week and keeping in touch with how well your clothes fit—it’s easy to tell when your fave jeans are feeling a bit…tight—will have you feeling like a goal getter in no time.

GOAL #4 TO DITCH: COUNTING EACH CALORIE

Try: A whole foods nutrition plan

Focus on a whole foods nutrition plan with lots of fresh fruits and veggies; lean protein like turkey, eggs, and fish; and whole grains— you know, the foods usually located on the outsides of the supermarket. And, of course, stay away from pre-packaged and processed foods.

When you eat in this manner, you’ll be less focused on calorie counts and focused on the nutrition your body needs to achieve peak energy levels.

GOAL #3 TO DITCH: A TOO STRENUOUS EXERCISE REGIMEN

Try: Realistic exercise plans you can sustain

Fitness may be your jam, now, but has it always been? If you’re new to this whole workout thing, take it at your own pace—which probably isn’t the same as your friend who runs marathons or your neighbor who lifts, like every day.

Start with the recommended 30 minutes a day, five days per week. Go for a jog. Take a walk. Play soccer with the kiddos at the park. The more you like what you’re doing, the better chances you’ll stick with it!

GOAL #2 TO DITCH: OBSESSING OVER FITNESS INFLUENCERS

Try: Focusing on YOUr awesome self

Speaking of spending a LOT of time working out…fitness influencers on Instagram, YouTube, and Pinterest have made a career—or at least a pretty intense hobby—out of living a healthy lifestyle. Check out their messages for guidance and tips. Let them inspire you. Then, do you.

Live your healthy life, whatever that may mean. Celebrate your milestones. And, your regular days. Celebrate having five M&M’s (instead of the whole bag). Celebrate walking around the block twice (instead of once).

GOAL #1 TO DITCH: MAKING WEIGHT-LOSS RESOLUTIONS (ESPECIALLY AT NEW YEARS)

Try: A year-round health plan

Start with the inside, and work your way out. Foundational health is more achievable and, frankly, more sustainable. Explore your gut health and how it’s affecting your overall wellness.

Use January to reignite your passion for overall health, set some new goals, and create better habits. Use the rest of the year to live your healthiest—and happiest—life. Work the inside and you’ll see changes outside.

Minty Fresh: Peppermint Chocolate Protein Shake

When candy canes and sugar plums dance in your heads—we’re taking all the flavors this winter season. With this peppermint P96 shake—we’re adding a little bit of P96® Chocolate protein powder here, and some peppermint extract there—making it the perfect combination to enjoy by any winter fire.

It’s an indicative, minty-fresh, awe-inspiring taste for your taste buds to linger on—and delivers more than 20 vitamins and minerals you need—along with healthy, sustained energy.*

PLEXUS 96® PEPPERMINT CHOCOLATE PROTEIN SHAKE

Serves 1
Prep time: 5 minutes

Ingredients
1 packet Plexus 96® Chocolate8 ounces almond milk (substitute for preferred milk type)
1 cup Vanilla flavored Greek yogurt
2 tablespoons cocoa powder
Pinch of sea salt
¼ teaspoon pure peppermint extract
4 ice cubes
Optional: 1 tablespoon dark/vegan chocolate chips­­

Directions
Add all ingredients to blender. Blend until smooth.

Referencehttps://fitfoodiefinds.com/2013/12/dark-chocolate-peppermint-protein-shake/

Taking Charge: Surprising Tricks to Turn Your Body into a Fat-Burning Machine

You’re working out and feeling great. Your stamina is increasing. You’ve got your routine down. And, you genuinely look forward to your daily sweat sesh.

And now, you’re looking to amp up your fat burning routine. So, you check Google, and you’re getting the same ol’ advice. Reduce carbs. Lift weights. Move more. Snack less.

Well today is your lucky day, because we’re about to flip the switch and mix it up for you! With the help of these three simple tips—it’s time to turn your fabulous body into a go-getting, fat-burning powerhouse.

GET MORE REST

When it comes to burning fat, try catching a few Zzz’s. Seriously!

The amount and quality of sleep you get each night plays a major role in your body’s ability to burn fat. People who get insufficient sleep have higher levels of the hormone ghrelin—the one that tells your brain you’re hungry—and lower levels of the hormone leptin—the one that tells you you’re full. In other words—not getting enough sleep can lead to overeating and mess with your body’s natural “ON/OFF” switch.¹

And, take this into consideration—seventy-five percent of Human Growth Hormone (HGH) are released when you’re asleep. HGH is what fueled your growth when you were younger. And now it helps increase protein production, and burn fat.² Keep in mind, your body produces less HGH as you age–so skipping out on counting sheep could have more negative consequences than you realize.

CARE FOR YOUR GUT

We’re not talking crunches and planks. We’re talking about taking care of your friendly gut microbes.

The gut microbiome is often one of the unsung heroes of weight loss and overlooked culprits of weight gain. There are good microbes to help you stay healthy. And then there are bad microbes, which throw things off balance and make it harder to metabolize what you’re eating.³

These good and bad microbes are constantly battling it out, fighting for food and space. What you eat and the supplements you take can play a huge role in determining which group flourishes and which group doesn’t.4 Obviously, you want more good microbes than bad. Support the health of your microbiome by eating a low sugar/high fiber diet, taking a regular probiotic, and feeding your friendly microbes with prebiotics, like Slim.

CHANGE UP (AND CHARGE UP) YOUR CARDIO

Any activity that gets you moving is a good thing. If you want to get more bang for your buck—there are some easy tweaks you can make to your cardio routine.

First, hit the treadmill after your weight lifting sesh, rather than before. Starting your workout with weights uses your body’s glycogen reserve, forcing your body to burn fat during your entire cardio session. Meaning more calories are burned when you’re moving, and even after your cool-down.5

Next, add a little resistance. Get your heart rate up and keep your muscles firing by increasing the resistance (not intensity) of your cardio. If you’re on a treadmill, gradually increase the incline until you’re walking uphill. Another option is to do a metabolic exercise, like kettlebell swings—this will combine resistance training with an aerobic element.

BONUS: STRESS LESS

If you can’t seem to break past your weight loss barriers, stress could be the interference. When you’re stressed, your adrenal glands produce a hormone called Cortisol, which gives your body the signal to hold onto fat until the crisis happens. Higher levels of Cortisol can also lead to stress eating and increase your cravings for sugary, and fatty snacks.6

With our go-go-go lives, the challenge is keeping stress at bay to begin with. So, take some much-needed time for yourself, “declutter” your routine, and always give yourself realistic expectations. Biting off more than you can chew will only stress you out and slow down your health goals in the long run.

And, there you have it! Three, simple tricks you can add to your daily routine today to help you prepare yourself for a happier, and healthier, you! Now, show the world the lean, mean, fat-burning machine you are!

References

1https://www.healthline.com/nutrition/sleep-and-weight-loss#section2

2https://www.health.harvard.edu/diseases-and-conditions/growth-hormone-athletic-performance-and-aging

3https://www.scientificamerican.com/article/how-gut-bacteria-help-make-us-fat-and-thin/

4https://www.sciencedirect.com/science/article/pii/B9780123820266000403

5https://www.womenshealthmag.com/fitness/should-i-do-cardio-or-weights-first

6https://www.webmd.com/diet/features/stress-weight-gain#1

Trust Your Gut

Could it be that there’s more behind the old saying “You are what you eat,” than originally meets the eye?

Well...yes, actually. When it comes to the friendly microbial neighbors living in your gut, this statement takes on a whole new meaning. Because, really, you are what they eat. Let’s talk the differences between prebiotics and probiotics, and why nurturing your microbiome is so important.1

A HAPPY HOME FOR YOUR MICROBIOME

By now, you’ve probably learned quite a bit about the trillions of microscopic organisms that call your digestive tract home–aka, your microbiome. The human microbiome is one of the hottest areas of scientific research.

Studies are pouring in as scientists rush to reveal the hidden mysteries of our tiny tummy companions—and what we’re learning is pretty darn amazing! For example—did you know that your microbiome can affect your mood? Or that an imbalanced gut can contribute to GI issues like discomfort and bloating? Or that a poor diet, misuse of antibiotics, stress, poor sleep, excess sugar, and many other things can lead to a condition of imbalanced flora, known as dysbiosis?

Fun fact: The microbiome has even caught the attention of NASA, which funds the Astronaut Microbiome Project. This project studies how living in space (aboard the International Space Station) affects our gut microbes, and the impact this has on the human immune system.2

We’ve learned so much about the role our microbial friends—and foes—play. And, although we’ve just scratched the surface, study after study links the microbiome to your overall health and well-being.3,4,5

So where do probiotics and prebiotics fall into the mix? Let’s take a closer look!

ALL ABOUT PROBIOTICS

Your microbiome is a delicate ecosystem that’s susceptible to the slightest changes to your diet, stress levels, and even routine.

These changes can be for the better, or worse. It depends on what you’re doing.

Probiotics benefit your microbiome by planting more of the good bacteria strains–such as Lactobacillus and Bifidobacterium–right where you need them. Think of these little gut warriors as extra recruits you’re calling in for duty.

Each day, your friendly gut microbes are up against brutal odds, fighting for food and space in order to survive. Probiotics contain live bacteria cultures that can help tip those odds in your favor, and they can easily be found in foods you eat, as well as nutritional supplements.6,7

Right this way…

If you’re looking to add more probiotics to your diet, you can find them in many fermented foods, such as sauerkraut, pickles, kefir, kimchi, miso, yogurt, and some cheeses. Apple cider vinegar and kombucha are also good sources.

Since fermented foods may not be something you plan to eat daily, taking a probiotic supplement can also help you fill in the gaps. Keep in mind, probiotic bacteria can be killed by heat, stomach acid, or by simply expiring over time.

To get the most from your probiotic supplements, be sure to follow the product care instructions. Store your probiotics in a cool and dry environment (some probiotics should even be refrigerated) and look for a “delayed release capsule” to ensure your probiotics won’t be destroyed by your stomach acid.

ALL ABOUT PREBIOTICS

Planting the seeds for a healthy microbiome is an excellent first step. But what should you do to nourish the friendly gut microbes you’ve already got? That’s where prebiotics come in!

Prebiotics themselves are nothing new. They’ve been around for as long as fruits, vegetables, and other fiber-rich foods have been on the menu. However, the term “prebiotic” wasn’t first used until the mid-1990s.8

These specialized plant fibers act like fertilizer for healthy gut microbes which use them as a food source. If you’d like to get a bit more technical, prebiotics are complex carbohydrates (aka Oligosaccharides) that can pass through the stomach and small intestine, where they can be utilized by microbes residing in your colon.9

Not all fiber is considered prebiotic. What sets prebiotics apart is that they can stimulate the growth and activity of intestinal bacteria, which can help promote health and well-being.5

There are several different types of prebiotic fibers, including Inulin, Oligosaccharides (OS), Fructo-oligosaccharides (FOS), Xylo-oligosaccharides (XOS), Galacto-oligosaccharides (GOS), Isomalto-oligosaccharides (IOS), etc.10

On the road again…

Many of these prebiotic fibers can be found naturally in vegetables and fruits like chicory, garlic, leeks, onions, asparagus, green bananas, peas, soybeans, and more. Some can even be found in beans, lentils, and raw whole grains.

Fun fact: Nursing mothers provide their babies with their very first dose of healthy prebiotics through their breast milk!11

Since so many foods are natural sources of prebiotics, you might be wondering why you’d ever need additional supplements.

Unfortunately, a large number of people consume little or no vegetables in their diet. In fact, a whopping 91 percent of the U.S. adult population isn’t coming close to the USDA’s recommendations of two to three servings of fruit and three to five servings of vegetables daily.12

Not consuming enough of prebiotic fiber leaves our good microbes in a bad situation. Without the right food, they struggle to survive–and that’s when the bad guys take over.

WHY YOUR GUT HEALTH MATTERS

Taking steps to weed, seed, feed and protect your microbiome is super important—and often overlooked!

The American diet alone makes it challenging to maintain the right balance within your microbiome. From artificial sweeteners hiding in foods to added sugars and simple carbs–there’s a lot of junk your digestive system is constantly dealing with.

This is why probiotics and prebiotics can be so beneficial. Just like your daily multivitamin, probiotics and prebiotics can help ensure your body has what it needs to stay healthy.

It’s true, more research is needed to fully understand the role the microbiome plays in our overall health. But evidence suggests your microbiome contributes to your digestive functions, mood, and even immune system function. Some researchers even call it the “microbe organ” because of the number of biochemical reactions and transformations it takes part in.13

That’s a pretty big deal. It means your microbiome doesn’t sit around idly. It’s even been compared to busy-bee organs like your liver–and you never neglect your liver, now would you?13 

Of course not!

Do a healthy gut check to find out whether or not your microbiome is out of whack. Ask yourself if you’re experiencing any of the common symptoms of dysbiosis?

These symptoms include:

• Bloating, burping, and gas after meals
• Digestive issues
• Tiredness and fatigue
• Mental fog
• Immune challenges
• Weight gain
• Skin and nail concerns
• Poor mood
• And more!

SHOW A LITTLE LOVE TO YOUR GUT BUGS

The human microbiome is sensitive and needs daily care. But we’re not talking about a complete overhaul of your day-to-day, or anything that takes a lot of time or effort. In most cases, tending to your microbial “garden” only requires a few changes here and there within your everyday routine.

These simple steps can help you maintain a healthy inner-balance:

• Eat lots of fruits and veggies–especially those loaded with prebiotic fiber
• Consume fermented foods (like sauerkraut, yogurt, and kefir) that are natural sources of probiotics
• Add more legumes, beans, and other high-fiber foods into your diet
• Reduce your sugar intake–a favorite food choice of harmful yeasts and microbes
• Use antibiotics only when necessary (they can kill off your friendly gut microbes)
• Get more sleep (just two days of poor sleep can negatively impact your microbiome)
• Exercise regularly and reduce your stress levels
• Avoid artificial sweeteners in diet foods and beverages
• Seed your microbiome with friendly strains of bacteria found in probiotics*
• Fill in the gaps and feed your healthy microbes with a prebiotic supplement*

 When it comes to your health–trust your gut. Literally. There are trillions of microbes living in your digestive system. Taking care of the good guys can help keep you feeling healthy and happy.

References

1 http://www.mdpi.com/2072-6643/7/1/17/htm

2 https://www.nasa.gov/mission_pages/station/research/experiments/1010.html

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4528259/

4 http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2036.2006.03042.x/full

5 http://jn.nutrition.org/content/142/5/962.short

6 http://ajcn.nutrition.org/content/73/2/361s.short

7 https://link.springer.com/article/10.1007/s13197-015-1921-1

8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3376865/

9 https://www.researchgate.net/profile/Anna_Olejnik2/publication/7674303_Probiotics_prebiotics_and_antioxidants_as_functional_foods/links/00b49526ab183450c0000000/Probiotics-prebiotics-and-antioxidants-as-functional-foods.pdf

10 http://www.nutrientsreview.com/carbs/oligosaccharides.html

11 https://www.researchgate.net/profile/Anna_Olejnik2/publication/7674303_Probiotics_prebiotics_and_antioxidants_as_functional_foods/links/00b49526ab183450c0000000/Probiotics-prebiotics-and-antioxidants-as-functional-foods.pdf

12 http://ajph.aphapublications.org/doi/abs/10.2105/AJPH.80.12.1443

13 http://www.anaturalhealingcenter.com/documents/Thorne/articles/intestinal_dysbiosis9-2.pdf

14 https://www.nature.com/articles/nature12820