Gut Check: Probiotics and Your Health

I’m sure you’ve heard about these little healthy bacteria but probably aren’t sure what exactly they are or what they do. Well Crave Health intern Alyssa Reiser is here to tell you how great these little guys are and how you can help ease your digestion (yes including the thing no one talks about – healthy bowel movements) and care for your gut!

The FAO/WHO define probiotics as live microorganisms which when administered in adequate amounts confer a health benefit on the host. Translation: these are beneficial bacteria. That concept may seem counter intuitive at first - most of us have been taught that bacteria are dangerous to our health, and we attempt to eliminate them with antibacterial soaps and antibiotics. Probiotics, however, function to assist your immune system via recolonization of the digestive tract with “friendly” bacteria. Having a healthy population of gut bacteria is essential to having overall good health. Without them your body becomes inefficient at synthesizing vitamins, absorbing nutrients, and protecting itself against pathogens.

Probiotics are helpful for individuals who have an imbalance of healthy and harmful bacteria in their intestines. This can happen after taking antibiotics or suffering a bout of diarrhea. For many people, consuming probiotics on a regular basis has helped to resolve digestive issues. There is also evidence that probiotics may be therapeutic in regulating overall immune response and treating conditions including IBS, ulcerative colitis, eczema associated with cow’s milk allergy, ulcers, and yeast infections. Most people can safely consume probiotics, though it is recommended that you discuss the decision with your physician or dietitian first.

Good food sources of probiotics include yogurt, kombucha, fermented and cultured vegetables, and water kefir. Supplements are also available, and can be an important adjunctive source of beneficial bacteria for people with damaged intestinal mucosa. Most health food stores carry supplements in both pill and liquid form; look for a brand that has been refrigerated and contains at least 1 billion microorganisms per serving. There are general probiotics containing some of the major strains of healthy bacteria like Lactic Acid Bacteria (LAB) and Bifidobacteria, which are great for anyone looking to maintain a healthy gut. Some great general brands include: HLC Maintenance by Pharmax, or Align Probiotics. For those who have a gluten or dairy intolerance (or for children/adults who have Autism), there is a great specialty probiotic called “HLC Mindlinx” made by Pharmax is an excellent option. It contains a specific strain of bacteria, Lactobacillus rhamnosus (CLT341), which helps to digest any accidental gluten or dairy that is ingested.

In summary, probiotics are a great benefit to maintaining a healthy digestive system and are an easy and gentle way to care for your gut. Eaten in whole food form or via supplements they are a fabulous addition to your health routine!

Alyssa

Some prices & availability of probiotic supplements:

HLC Maintenance – 120 caps, $36.30 (tax included)

*Available at Crave Health

General probiotic great for those with already balanced digestion and gut health. Ashley takes this one daily ☺

HLC High Potency – 120 caps, $55.75 (tax included)

*Available at Crave Health

For those with current gut or digestion issues. Great to start with these until issues resolve and then move to HLC Maintenance.

HLC Mindlinx – 60 caps, $40.87 (tax included) or 60g powder, $37.13 (tax included)

*Available at Crave Health

Specialty probiotic for those with gluten or dairy sensitivity or for children or adults with Autism.

Align Probiotic – 42 caps, $47.07 (tax included)

*Available over the counter anywhere

General probiotic for those with or without gut issues.

**Please email Ashley@Crave-Health.com with interest in purchasing any of the above listed products.

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What's in a Peep?

By Crave Health Intern Alyssa Rieser

Easter is almost here, and the grocery stores are stocking their shelves with chocolate bunnies, Cadbury eggs and, of course, Peeps. We were curious about what the colorful, marshmallowy Peeps are made of and how much nutritional value they have. After a little bit of research, I have some answers to share with you. Here's a rundown of what you'll see on the nutrition label:

• 140 calories per five-chick serving (28 calories per chick)

• 0 grams fat

• 15 mg sodium (1% of the DV)

• 26 grams carbohydrate (12% of the DV)

• 1 gram protein (2% of the DV)

• 34 grams of sugar - that's almost 9 teaspoons of sugar!!!

While the Peeps might seem like a good indulgence because they are low in calories and have no fat, consider that they also have zero nutritional value. Providing no vitamins or minerals, the consumer is getting 'empty calories'. And that's not the worst news. These are the ingredients for the yellow chicks: sugar, corn syrup, gelatin, potassium sorbate (a preservative), artificial flavors, yellow #5 (tartrazine), and carnauba wax. These ingredients are combined to form a 'food' that is nearly indestructible. Scientists at Emory University performed experiment on Peeps to see how easily they could be destroyed using agents such as cigarette smoke, boiling water, and liquid nitrogen. It was found that these cute little confections wouldn't completely dissolve in anything, including acetone, diluted sulfuric acid, and sodium hydroxide. It kind of makes you wonder what happens once a Peep is in your stomach, doesn't it?

Michael Pollan, author of In Defense of Food: An Eater's Manual, famously gave the advice that if your great-grandmother wouldn't recognize it as food, then neither should you. Food additives and preservatives have been linked to cancer, allergic reactions, and other deleterious health effects. Corn syrup is recognized as one of our nation's top dietary contributors to the obesity epidemic. You can check the safety status of any food ingredient on the FDA's website here.

In the context of an otherwise healthy, whole foods based diet, eating a few Peeps won't cause any harm but it isn't the most nutritionally sound choice. As an alternative treat for your Easter baskets, try Annie's Organic Tropical Treat Bunny Fruit Snacks. Each snack pouch contains only 70 calories, 18 grams carbohydrate, 10 grams of sugar, and 100% of your daily recommended intake of vitamin C. Another good option is dark chocolate, which contains cancer-fighting antioxidants and other phytochemicals that are beneficial to heart health and stimulate the production of endorphins (promoting an overall feeling of pleasure and well-being). Bunny ears, anyone?

Alyssa

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Supplement Sale!

Crave Health carries several different supplement lines:

Nordic Naturals

Standard Process

Medi-Herb

Pharmax

Seroyal

We have several Standard Process supplements that are approaching their highest potency date, and I would love for my patients to use them at highest potency. Since Standard Process is 100% whole food based and organic, the supplements do not ever expire, they just lose potency over time. Here is a better statement from a Standard Process Representative:

Standard Process & MediHerb products do not have an expiration date. The date on the bottle is the “Best Used by Date”, which means that the products are at their highest potency before that particular date.

Therefore, the following supplements are now 25% off:

Cataplex B (90 tablets) Regular Price $9.50 / Sale Price $7.50

A B-complex supplement to support energy and macronutrient breakdown.

Calcium Lactate Powder (12 oz) Regular Price $38.00 / Sale Price $28.50

Supports absorption of Calcium and Magnesium. Great for young girls or women with Osteopenia/Osteoporosis.

Congaplex Chewable (90 tablets) Regular Price $11.50 / Sale Price $8.50

Provides short term support for the immune system. Perfect for right now. Raspberry flavored.

Immuplex (40 capsules) Regular Price $12.50 / Sale Price $9.50

Daily immune system support. For those with young kids, or teachers, anyone who seems to get sick often.

Paraplex (90 tablets) Regular Price $17.00 / Sale Price $12.75

Promotes normal sugar and carbohydrate metabolism. Essential for those "sugar addicts" out there!

Please let me know if you are interested in any of the sale items or other supplements from these lines that you find interesting on their websites and I'd be happy to discuss if they would be appropriate for you.

Ashley

Phone: (206) 491-8188

Email: Ashley@crave-health.com

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The French Paradox

by Crave Health Intern Alyssa Rieser

Fresh, crusty baguettes. Rich, creamy cheeses. Sausages. Quiche. Croissants. Crème brulee. Wine. The foods of the French – fattening and forbidden according to American sensibilities. We are much more likely to choose “safe” foods with labels like sugar-free, low-fat, low-calorie, zero-calorie, no-sugar, or no fat. The global diet foods business is expected to exceed $200 billion by 2015, with American consumers leading the market. But for all our frozen Weight Watchers meals, diet sodas, and nonfat yogurt, we are still fat. Adult obesity rates are near 34%, making us the fattest country in the world. By comparison, the French obesity rate is near 11%. This is what is known as the French paradox – the observation that despite diets high in saturated fat and alcohol, the French have lower incidences of obesity and coronary heart disease than Americans. Clearly our high protein, reduced fat diets are failing to control our waistlines and reduce our incidence of chronic diseases. We would be wise to look to the French for new strategies. Two books have been written that address the differences in traditional American and French diets: The Fat Fallacy by Dr. Will Clower and French Women Don’t Get Fat by Mireille Guiliano. These authors suggest that the French’s ability to stay slim can be narrowed down to the following factors:

• Good fats versus bad fats — French people get up to 80% of their fat intake from dairy sources, including whole milk, cheeses, and whole milk yogurt. Americans obtain much of their dietary fat through animal sources (like beef and pork) and processed foods (like trans fats found in shortening and margarine).
• The French consume higher quantities of fish (at least three times a week) and more vegetables.
• Lower sugar intake — American low-fat and no-fat foods often contain high concentrations of sugar. French diets avoid these products preferring full-fat versions without added sugar.
• The French avoid common American food items, such as soda, deep-fried foods, snack foods, and especially pre-prepared and processed foods.
• Sitting down and eating mindfully (no multitasking and eating while standing up, watching TV, or reading). Meals are a social activity, and eating alone is discouraged.
• Eating smaller portions of more things (each meal averages 3 courses).
• The French eat seasonally and locally, knowing that their foods are fresher and have a better flavor.
• The French drink more wine and less hard liquor. They also consume more liquids in general – soups at meals, and water or herbal tea between meals.
• The French walk everywhere and are overall much less sedentary than Americans.

Let’s distill all this information down to three dimensions of eating behavior that we can all follow: eat for nutrients, eat for pleasure, and eat with other people. Equally important, increase the amount of physical activity you engage in. This doesn’t necessarily mean sweating it out at the gym. Move for enjoyment by gardening, going on a bike ride, or hiking. Being healthy doesn’t mean denying yourself great food or forcing yourself to run on the treadmill everyday. By adopting the French attitude and eating according to the pleasure principle, you can indulge in moderation without guilt and experience more joie de vivre overall.

Alyssa

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New Website!

Thanks to the hard work of brand designer Lou Maxon and web designer Aliki Cooper, Crave Health has a brand new website that went live today! This is no April Fools - its just a beautiful website :)

Check it out! www.crave-health.com

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