What are probiotics?

Probiotics are the “good” or “friendly” bacteria that are normal inhabitants of  the intestinal tract.  Although the word bacteria is usually associated with germs and illness, friendly bacteria help the body to function, maintain and fight illness and disease.  On the other hand, “bad” or “pathogenic” bacteria can cause intestinal micro flora imbalances and may lead to illness and disease.

Over 400 different species and more than 100 trillion total bacteria live in the human intestinal tract.  Friendly and pathogenic bacteria form a delicate and constantly changing balance as they compete to take hold and remain in the gut.  While human beings usually start life with a relatively healthy intestinal tract, age, lifestyle and environmental factors, such as Cesarean deliveries, disease, alcohol consumption, acid in coffee, the use of antibiotics in food production, as well as in medical treatments, bacterial infections, stress, poor eating habits, chlorinated drinking water, traveler’s bugs and a number of other factors can greatly reduce the number of “friendly” bacteria.  A healthy lower intestine should contain at least 85% friendly bacteria to prevent an overgrowth of microorganisms like E.coli, salmonella and many others.

Probiotics enhance immune function, produce antioxidants and improve nutrition through the enhanced breakdown and absorption of vitamins, minerals, and amino acids.  They also synthesize the B vitamins which are necessary for a healthy nervous system.

Regular use of probiotics may help

• Reduce constipation
• Reduce diarrhea
• Reduce lactose intolerance
• Management of blood sugar levels
• Normalization of skin conditions
• Maintenance of bone health
• Prevent thrush
• Prevent vaginal yeast infections
• Prevent athlete’s foot
• Inhibit food poisoning
• Improve digestion of proteins, carbohydrates and fats
• Produce substances that can contribute to the reduction of cholesterol

Can you get enough calcium without dairy in your diet?

Are you or a family member avoiding dairy and concerned whether you're getting enough calcium?  Despite what the Food Pyramid taught us, dairy is neither the only nor best source of calcium in our diets (or at least it shouldn't be). This can be especially important for vegans, vegetarians, individuals with lactose intolerance or other dairy sensitivity, or families avoiding casein for a special needs child.

There are some big advantages to getting nutrients like calcium from food sources as opposed to relying on nutritional supplements. By using food as your primary source of nutrients, you are getting vitamins, minerals, enzymes and other phytonutrients in synergistic combinations with one another.  When it comes to calcium, many of us have heard that we should be taking it along with magnesium to help our bodies utilize it.  Not surprisingly, we find most of the calcium rich foods to contain balanced levels of magnesium!  Nutraceuticals attempt to recreate this relationship, but this is case where nature knows best. 

Food sources of calcium are also more efficiently used by the body.  Cheap, synthetic calcium supplements can potentially be a contributing factor to kidney stones.  I'm not saying that you should never take vitamins or minerals!  There is a time and place for supplements.  If you have visited our clinic, you know our shelves are widely stocked with professional, nutraceutical supplements, including a few types of calcium.  These products should be used as an adjunct to a healthy diet, not as a replacement for one.  If you or a loved one are dairy (or casein) free, be sure to add some of the following to your diet to maximize healthy levels of calcium.



Dark leafy greens like kale, spinach, collards, mustard, turnip and beet greens: these are powerhouses of calcium! They'll also supply hearty doses of folate and potassium!

Brazil nuts pack a mineral punch with calcium as well as selenium, magnesium, phosphorus, copper, manganese and zinc. 





Cruciferous veggies like broccoli, Brussels sprouts and kohlrabi have it all: vitamins, fiber, and disease-fighting phytochemicals.  

 

 

Butternut squash: you can tell by its orange color that it is high in beta carotene, but it may surprise you to learn this tasty winter squash also provides healthy levels of magnesium, calcium, and vitamin E.

Avocados: while they may not be the heaviest hitter when it comes to plant-based calcium sources, avocados still provide their share along with healthy doses of magnesium, copper, manganese and potassium as well as vitamin C, most of the B vitamins (thiamine, riboflavin, niacin, pantothenic acid and B-6), folate and vitamins E and K. This super food also helps eye health with great healthy fat, lutein and zeaxanthin content.





Celery: this under-rated veggie is a fantastic source of electrolyte minerals, folate and fiber.

Sesame seeds: this tiny seed is one hard hitter when it comes to calcium! Incorporate the whole seeds into your diet for outstanding amounts of calcium and nearly all of your important minerals: magnesium, iron, zinc, copper, manganese, phosphorous and selenium. You can also use this super seed as tahini (sesame seed butter). Incorporate some into hummus or salad dressing to add protein, minerals, dietary fiber, healthy fats and B-vitamins.

 

 

 

 

The trouble with "Natural Flavors"

I consider myself an assiduous label reader, and yet less-than-desirable ingredients sneak past me now and then. How, you may ask? Oh, I'm in a hurry and assume I've read the ingredients before. Or maybe I assume it is something that does not require chemical additives, preservatives, coloring or flavoring agents. Or I learn their new disguises. For instance, have you read the ingredients in Unsalted Butter? I skipped that one, mistakenly thinking it would just be "cream." But NO! Cream and Natural Flavoring. So what does that mean? That means chemical flavoring agents derived from natural sources have been added to my butter to make it taste more "buttery." Luckily the ingredients in Salted Butter are usually just "cream and salt" (but I'll still be checking!) Or better yet, I'll make my own!

Back to these "natural flavors." How bad can they really be? They're natural, right? Don't be so quick to assume natural means safe. Yes, generally speaking, natural flavoring is slightly preferable to its artificial counterpart because it is not petroleum derived. These petroleum-derived chemicals may affect RNA, thyroid, and enzymes and should definitely be avoided. But that certainly does not mean natural flavors are good for you by default! In fact, you would do well to avoid both kinds! Remember, natural flavors are chemical products, too. The sourcing is the major difference here. These chemical agents are added to trick our taste buds so that we will eat things that, when you get down to it, we probably shouldn't be eating most of the time any way.

The FDA doesn't currently require manufacturers to list color or flavor additives on ingredients lists, provided they are recognized as safe. Some of these substances, however, can cause allergic reactions in intolerant people. Avoiding these allergens can be difficult for sensitive individuals. Many times the ingredients will simply say "natural flavors" or "artificial flavors" without mentioning which ones. Again, it is really best to avoid products with added flavoring, either natural or artificial. Either way, these things should be listed on the food labels instead of hidden under blanket euphemisms like "natural" and artificial flavorings. I believe it is our right as consumers to know what it is we are eating.

 

So, Miss Smartypants, how should our food be flavored if we shouldn't add flavoring? Simple! Food should taste like food! It should just be itself. Don't add flavors to foods; make the food in a way that protects its flavor. If we want to create a raspberry or strawberry flavor, we should use raspberries or strawberries. If we want something to taste like meat, we should put real meat into it. If we want to enhance the flavor of something, we should add things that are actually natural, like herbs and spices. There are options out there if you take the time to look for them. Alternatives to "natural" and artificial flavorings can include products sweetened with fruit juice, real vanilla, and other products existing in their natural, unaltered state. If you see the word "flavoring," put it back. Natural may seem safe, but when it comes to flavorings, artificial and natural flavorings are all chemicals that can negatively impact our health.

The GMO convo...

The topic of GMOs (genetically modified organisms) has been receiving some much needed attention thanks to California's narrowly defeated Prop 37 which would have done several things.  It would have:

• Required labeling on raw or processed food offered for sale to consumers if the food is made from plants or animals with genetic material changed in specified ways.
• Prohibited labeling or advertising such food as "natural."
• Exempted from this requirement foods that are "certified organic; unintentionally produced with genetically engineered material; made from animals fed or injected with genetically engineered material but not genetically engineered themselves; processed with or containing only small amounts of genetically engineered ingredients; administered for treatment of medical conditions; sold for immediate consumption such as in a restaurant; or alcoholic beverages."

 

While the California Right to Know Genetically Engineered Food Act sadly did not pass, it did stimulate a dialogue on our rights as consumers to know what it is we are eating. Genetic engineering of food crops is not the precise science the biotech companies like Monsanto would like us to believe. It is based on the faulty premise that a single gene, virus, or bacteria inserted into an organism will have one specific effect on one specific protein and nothing more. Basic science tells us this is not how things really work. One gene often creates multiple proteins for a number of reasons:

• The location of the gene often varies, which can affect whether or not it produces the desired protein
• The insertion of the gene can disrupt the genetic blueprint of the organism
• The new gene can either silence other genes that were normally active or activate other genes that were silent
• A promoter (typically a virus) is usually added that helps the gene activate a desired protein. However, it may also activate other proteins that were silent, which could lead to harmful effects on humans.

At this point you may be saying to yourself, "Sure, that doesn't sound great or quite precise, but surely the FDA evaluates the safety of these foods, right?" WRONG! The FDA is responsible for food safety, BUT it doesn’t do any testing on GE food and doesn’t require any independent tests. The only studies done are by the same companies developing the foods and they’re not required to give all their data to the FDA. They only need to declare their studies are adequate and that the GE food is safe. By and large, GE food safety is self-regulated. Is this enough? Numerous credible animal studies all over the world have indicate it is not. For example:

• In Scotland, GE potatoes fed to rats showed lowered nutritional content and the rats suffered damaged immune systems, smaller brains, livers and testicles and enlarged intestines
• In Australia, a harmless gene in a bean engineered into a pea produced immune reactions in mice, indicating allergic reactions and/or toxins
• In Austria, a government study showed that mice fed GE corn had fewer litters and fewer total offspring
• In France, a study found that GE corn previously thought harmless revealed hormone-dependent diseases and early signs of toxicity in rats

Now, harm to animals doesn’t necessarily translate to harm to humans, but it is a definite indication that more studies should be done. Do we really want to make ourselves and our children the lab rats? Join the conversation. Ask questions about what it is we are feeding our families. We have the right to know! If there really is no harm in eating genetically engineered foods, why are the biotech companies so scared to have them labeled?

Easy GF Salmon Cakes- an Omega-3 Powerhouse!

Last night for dinner I wanted something healthy that I could throw together quickly, my whole family would eat, and  would conform to my newly gluten free diet.  The answer, these super yummy salmon cakes! Not only did my whole family (including my picky 5 year old) devour them, but they are incredibly nutritious! Using wild caught salmon and free range eggs will significantly boost the nutritional profile, especially for the omega-3 fatty acid content of these patties compared to using farmed salmon and eggs from caged birds. 

But how can that be? Eggs are eggs, right? Wrong. A 2007 Mother Earth News Study found that truly FREE-RANGE eggs (that is to say, eggs from hens raised without confinement and out on pasture, not ones produced in line with the USDA's low standards for "Free-Range") are healthier than their conventional counterparts.

 

Compared to conventionally raised eggs, truly free-range eggs contain:

* 1/3 less cholesterol

*1/4 less saturated fat

*2/3 more omega-3 fatty acids

*3 times more vitamin E

*7 times more beta carotene

 http://www.motherearthnews.com/Real-Food/2007-10-01/Tests-Reveal-Healthier-Eggs.aspx

 

When it comes to free range eggs, you can SEE the difference; the orange yolk at the front is from a truly free range hen.  The darker yolk color indicates a higher concentration of beta carotene.

So what about the salmon itself?  I used wild caught salmon in pouches, making it quick, easy and affordable! I choose pouches over cans to reduce my family's exposure to BPA (used in can linings and some plastics).  For me, the most important aspect of the salmon is that it is wild caught. Proponents of farmed salmon will tell you it has higher levels of Omega 3 fatty acids than wild, and this is correct, but it is also not the whole picture.  To get the real story, you need to look at the RATIO of Omega 3's to Omega 6's:

Excessive amounts of omega-6 fatty acids and a very high omega-6/omega-3 ratio, as is found in today's Western diets- and farm raised salmon- promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3's (a low omega-6/omega-3 ratio) exert suppressive effects. Biomed Pharmacother. 2002 Oct;56(8):365-79.

Let me say that again; too many Omega 6's (or too high an Omega 6/3 ratio) can cause heart disease and cancer, and higher Omega 3's can prevent those same diseases!  This seems like a no-brainer to me.  I'll reach for the wild caught every time!

To stick with my newly adopted gluten free diet, I pulsed a few GF flat breads in the food processor for a couple seconds and, voila!  Gluten free breadcrumbs!  So, without further ado, here it is!

Emily's Easy Salmon Cakes
Hands on time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Makes 9 medium sized patties

• 15 oz. Wild caught Salmon
• 1/2 cup GF breadcrumbs
• 1/4 cup ground flax seeds
• 1 free range egg
• 1/4 cup homemade mayo find my recipe here!
• 1/4 cup Dijon mustard
• 1/4 cup chopped red onion
• 1 mashed avocado
• a few sprigs fresh dill, chopped
• salt and pepper, to taste
• squeeze of fresh lemon

Preheat oven to 350` F. Combine all ingredients (adding more breadcrumbs if too wet and more mayo if too dry) and shape into patties. Arrange salmon cakes on parchment lined baking sheet and bake for 30 minutes, flipping once half way through cooking. We served our salmon cakes with sauteed zucchini and some jasmine rice and everyone cleaned their plates! This was definitely a delicious, nutritious meal!

New year, new dedication

New year, new dedication to this blog. We will use this forum to share healthy recipes, nutrition tips, lifestyle and wellness ideas for the whole family. We invite your input as we grow in this space.

Eat seasonally and locally

Okay, I know I said I'd continue on with my 'perils of high fructose corn syrup' post, but I'm in a very positive mood. Rather than focus on what you shouldn't eat, today I'd like to talk about what you should be eating to maximize your heath. One of the best ways to ensure you're getting the most bang for your buck from your food (nutrient wise) is to eat food at the peak of ripeness, as close to the time it was picked as possible. Fresh produce loses its nutrient value after it has been picked. The longer you go from the time of harvest, the fewer nutrients are in that food. If you are eating fruits and vegetables that have been transported long distances, they will be more depleted than those fresh from the field. So how do you get around this? Eat seasonally and locally!

When you eat foods that are in season, you are consuming them at their most flavorful and nutritious. To me, one of the most striking examples of the taste benefits of seasonal eating is tomatoes. There is no comparison between the sweet, juicy tang of an heirloom tomato fresh off the vine, and an out of season, flavorless, mealy tomato from the grocery store that has been shipped here from the southern hemisphere. And when you eat seasonally, you are also eating foods when they are most readily available, which translates to most affordable!

Those of us in Lancaster County and the surrounding areas are incredibly fortunate to have a bevvy of fresh, seasonal produce widely available. We are surrounded by some of the richest, most productive, non-irrigated agricultural soil in the world! Stop at any of the farm stands scattered along the roadsides, visit one of the local Farmers Markets, or sign up with one of the growing number of area Community Supported Agriculture (CSA) programs for fresh, nutritious, local foods year round. Not sure where to start? Lancaster Buy Fresh Buy Local is a fantastic resource! Check them out on Facebook or click here to check out their April news. Not from Lancaster County? Check out http://www.buylocalpa.org/ to find your local chapter.

Better yet, grow it yourself! Plant a garden! This is the perfect time of year to start thinking seasonally, and it doesn't get any more local (or cheaper) than your own yard, windowsill or patio! No matter how little space you think you have, you can probably grow something, whether it is potatoes in a bucket, herbs in a pot by the window, or a garden full of the freshest, most flavorful and nutritious produce. Not sure where to start? Check out my the following links to interesting container gardening ideas (like growing carrots in an empty 2 liter bottle or turning an old pallet into a vertical patio garden). So what are you waiting for! Get out and garden! Or join a CSA! Or visit a local market! Your tastebuds, wallets, and health will thank you!

http://www.recyclart.org/2011/05/diy-pallet-garden/

Pallet Garden

http://www.smallkitchengarden.net/small-kitchen-garden/soda-bottle-carrots-a-very-small-kitchen-garden

Carrots in a 2 liter bottle

http://www.instructables.com/id/VERTICAL-VEGETABLES-quotGrow-upquot-in-a-smal/#step1

Hanging Herb Garden

http://www.countryfarm-lifestyles.com/square-foot-gardening.html

The article lists how many of each kind of veggies to plant in each square of a square foot garden.

http://www.thegardencentral.com/vegetable-garden/growing-vegetables/

Guidelines for growing vegetables chart: planting timing & watering frequencies for the garden