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• Estimated calories: A 100-gram serving of ham and cheese spread has 245 calories, based on the Food Calorie Calculator of the USDA National Nutrient Database, which lets you choose from thousands of foods and brands, and check nutrition facts.  http://caloriecontrol.org/healthy-weight-tool-kit/food-calorie-calculator/

• Effect on your body: Both items are high on saturated fat and salt while cheese also contains  yeast. Feasting regularly on meat and cheese also changes the microbes living in the gut, according to a study published in the journal Nature. http://www.nature.com/nature/journal/v505/n7484/full/nature12820.html

• How to balance back your body: Aside from stepping away from the traditional cheese and tapas platter, opt for those that can aid repair of your intestinal lining. Natural foods as well as supplements containing L-Glutamine, Omega-3 fatty acids, Zinc, and antioxidants (in the form of Vitamins A, C, and E) found in fresh fruits and vegetables are less threatening and just as tasty and filling.

• Estimated calories: Wine and beer may have over 100 calories depending on your choice of drink, according to the US National Institutes of Health (NIH) which offers a calorie calculator on its website based on almost every item on that bar list. https://www.rethinkingdrinking.niaaa.nih.gov/tools/calculators/calorie-calculator.aspx

• Effect on your body: Alcohol has acetaldehyde which harms the brain, liver, and pancreas, and robs your body of essential nutrients. A single alcohol binge can cause bacteria to leak from the gut and increase levels of bacterial toxins in the blood, according to a study funded by the NIH. “Increased levels of these bacterial toxins, called endotoxins, were shown to affect the immune system, with the body producing more immune cells involved in fever, inflammation, and tissue destruction,” they found.

• How to balance back your body: Increase your intake of antioxidant-rich foods, especially those that contain Alpha Lipoic Acid, Vitamin C, and Turmeric. Your road to recovery of lost nutrients should be paved with  B Vitamins as well as good bacteria through Probiotics.