Probiotics: The "Good Bugs"

Probiotics (also called "good bugs") are defined by the World Health Organization as live micro organisms that, when administered in adequate amounts, confer a health benefit on the host. One of these benefits is changing or reintroducing bacteria in the intestine. Many foods contain probiotics, but the first one a person is likely to receive is breast milk, which protects a baby from infection.

Yogurt contains two common probiotics -- lactobacilli and bifidobacteria -- but there are many more. Other fermented dairy, such as kefir and some nondairy foods, also have these live cultures. Certain nondairy fermented foods are also rich in probiotics. They include sauerkraut (fermented cabbage), kimchi (Korean spicy cabbage), tempeh (a fermented soybean product), miso (fermented soybean paste) and soy sauce. While research is still new in this area, it suggests probiotic cultures may help keep your immune system healthy and help maintain the good bacteria in your intestine. However, you don't necessarily need probiotics to be healthy. These micro organisms may simply aid with digestion and offer protection from harmful bacteria, just as the existing good bacteria in your body already do.

"Prebiotics" are plant fibers that are food for probiotics. While probiotics are found in foods like yogurt, prebiotics are found in whole grains, bananas, onions, garlic, honey and arti chokes. In addition, probiotics and prebiotics are added to some foods and are available as dietary supplements. Inulin and chicory root fiber are two common prebiotics you may see on an ingredient label. Prebiotics may help with irritable bowel syndrome, Crohn's disease, colon polyps and leaky gut syndrome. Although more research is needed in the area of probiotics, there's emerging evidence suggesting that probiotics may help:

·         Treat diarrhea, especially after treatment with antibiotics.

·         Prevent and treat vaginal yeast infections and urinary tract infections.

·         Treat irritable bowel syndrome.

·         Reduce bladder cancer recurrence.

·         Speed treatment of certain intestinal infections.

·         Prevent and treat eczema in children.

·         Prevent or reduce the severity of colds and flu.

It's believed that a balancing act within the human body can be thrown off in two ways. The first is by antibiotics, which can kill friendly bacteria in the gut, along with the unfriendly bacteria it's targeting. People may use probiotics to try to offset aintibiotics' side effects like gas, cramping or diarrhea. Similarly, some use them to ease symptoms of lactose intolerance, which is a condition in which the gut lacks the enzyme needed to digest significant amounts of lactose, the sugar found in milk. Lactose intolerance can cause constipation and gas in some people and diarrhea in others, and is thought to be linked to irritable bowel syndrome in some people. The second way that the balance can be offset is through "unfriendly" micro organisms, such as disease-causing bacteria, yeasts, fungi and parasites. Researchers are exploring whether probiotics could stop these unfriendly agents or at least suppress their growth and activity.

Side effects of probiotics are rare, and most healthy adults can safely add foods that contain prebiotics and probiotics to their diet. If you're considering taking supplements, check with your doctor to be sure that they're right for you. It is important to remember that most supplements are not regulated by the FDA or any other governing body. This means they may not actually contain what they say they do. Eating foods that contain probiotics and prebiotics is the safest way to get them in your diet. It is important to eat a varied diet, including foods that contain prebiotic fibers and those with live cultures such as yogurt. Yogurt is a great way to help fulfill your "three a day" of dairy recommended by MyPlate, the USDA's new food tool that replaced MyPyramid.

It is also important to do some research on the use of complementary and alternative medicine and to discuss the use of such things with your physician. The National Center for Complementary and Alternative Medicine Clearinghouse provides publications and searches of federal databases of scientific and medical literature. The clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners. Information: nccam.nih.gov

March 14, 2012 is National Registered Dietitian Day

Every second Wednesday in March is Registered Dietitian Day in the United States.  This is a day to commemorate and celebrate those individuals working in the field of dietetics as nutrition professionals.  But what exactly is a Registered Dietitian and how is it different from a Nutritionist? 

Registered Dietitian (RD) is a legally protected professional title only able to be used by individuals who are registered the Commission on Dietetic Registration (CDR).  In order to achieve this registration there are several prerequisites.  A person seeking to become an RD must first complete a minimum of a bachelor’s degree in Food and Nutrition/Dietetics; however many will hold master’s degrees as well.  Either during or upon completion of required coursework an internship encompassing 1200 hours must be completed.  All of this must be done via a college or university with a CADE accreditated (Commission on Accreditation of Dietetic Education) academic and internship program.  Once all college courses and the internship are passed and completed a registration examination must be passed in order to become a Registered Dietitian.  In order to maintain registration 75 hours of continuing education must be completed every 5 years.  Many states also have and require licensure of RD’s.

What is a Nutritionist then?  That is not as easy to explain.  Maybe a Nutritionist is an RD, but probably not.  Maybe they hold a degree in nutrition, maybe not.  Perhaps they have a certificate from an online certificate giving company that says they are a Nutritionist.  You just never know.  There are people who are pretending to be professionals everywhere and they are looking to make a quick buck off of you.  It is crucial when choosing a nutrition professional to help you manage your health that you choose one who is educated in the field and is held accountable for their actions.  You would do that for a nurse, physician, physical therapist or hair stylist, wouldn’t you?

Where can you find an RD?  Well dietitians work in many areas including hospitals, school systems, private practice, WIC and dialysis clinics and nursing homes.  You can also find them writing books, speaking at health conferences and doing research.  Be sure to check the credential of any and all health professionals before seeking information or counseling from them.  If you are looking for an RD visit www.eatright.org and click on the “Find a Registered Dietitian” tab to find one practicing near you.

Get your plate in shape!

March is National Nutrition Month and that means promoting a healthy lifestyle with good nutrition. As a Registered Dietitian this is something I do everyday anyway but this month it is especially important.  This year The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is teaming up with the USDA's nutrition message and use of the new MyPlate (formerly MyPyramid).  There are six key nutrition messages for National Nutrition Month and Choose My Plate: Make half your plate fruits and vegetables, Make at least half your grains whole, Vary your protein choices, Switch to low fat or fat free milk, Cut back on sodium and empty calories from solid fats and added sugars, and Enjoy your foods but eat less.  There is also a message to include physical activity daily-your way!

Using the new MyPlate picture you can see that half of your plate should be fruits and vegetables (with a little more vegetables than fruit).  It is important to eat a variety of fruits and vegetables, especially dark leafy greens and vibrant red, yellow and purple colors.  Color matters when it comes to fruits and vegetables as each color indicates different nutritients available in that food.  Be sure to buy only fresh and frozen and try to eat them raw, steamed or grilled.  One fourth of the plate should be grains and at least of half of the time choose whole grains.  Be sure to check the ingredient list for whole grains as the first ingredient. Whole grains include brown rice, bulgur, oatmeal, whole grain pastas and cereals. The rest of the plate should have lean or non-animal protein such as chicken, fish or legumes. It is important to vary protein sources and try to have on non animal sources such as pinto beans, chickpeas, tofu and tempeh at least one day during the week.

When eating dairy foods it is important to choose low fat/fat free dairy or non-animal dairy products such as fortified rice, almond, hemp and soy milk and yogurt.  Choosing low fat and fat free cheese, milk and yogurt is on one way to help cut calories and reduce your total fat intake.  You can also cut back excess calories by drinking water instead of sugary sodas and juices.  Watch for salt in processed foods and try to limit your intake of these foods.  The best way to limit your salt intake is by focusing on eating whole and fresh foods and limiting the packaged items such as crackers, canned soups and white breads.  Other sources of unwanted calories are high fat foods such as hot dogs, pizza and french fries.  Choose lean, un-breaded protein foods and starches that are not fried to reduced the saturated fat in your diet.  Also remember that you should enjoy your food but eat less.  Choose to eat off of smaller plates to help reduce portions and make sure that you measure your foods so that you know how much you are eating.

Be physically active as well but do it your way.  So you are not an athlete or gym rat, that's okay.  Go for a family walk or swim in the pool at the YWCA for example.  Maybe you could join a recreational league sport for fun or go to your local park and play tennis with a friend.  Make physical activity fun and enjoyable and you will be more likely to stick to it.  For more ideas and helpful hints visit www.choosemyplate.org or www.eatright.org.