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Nutrition Energy
In the News!
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**Upcoming Events**
Nutrition for Moms: Fueling Our Busy Lives & Sports Endeavors While Nourishing Our Families
Hosted By:
Moms-In-Training
(All moms welcome!)
When: Sat, 5/12
Time: 10
:00 AM
Where:
TBD in Central Park,
Check Social Media:
Presenting:
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
Nutrition for Triathletes
Hosted By:
Brooklyn Tri Club
When: Thurs, 6/21
Time: 7:00 PM
Where: Priority Fitness
Presenting:
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
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The Wonders of the Microbiome!
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Is it just me, or do you also feel that recently you simply can't escape thinking or talking about the microbiome?? Microbiome is a term coined to reflect the microbial population that resides within our bodies. Research is ongoing, but the discoveries have been fascinating. Scientists are beginning to link specific microbial populations to certain health conditions including
Type II Diabetes, auto-immune conditions including IBD, obesity, pregnancy outcomes, mood disorders, immunity, sports performance and more. It's no wonder that there seems to be an ever-expanding array of products marketed to us to "improve or enhance" our microbiome. With all this information, it can be hard to tell fact from fiction.
First, let's take a quick step back to review. Probiotics are living and active microorganisms-and yes! they are living in your gut. They are the "good bacteria" you hear people talking about when they try to explain why they are eating (or telling you that you should be eating) yogurt, miso, fermented veggies, kefir and the like. Research increasingly shows that there is an important link between our microbiome and our
immune system.
- People who eat higher fiber diets have a larger population of this good bacteria in our gut, which in turn helps the intestinal walls to produce necessary mucus, thus maintaining the ecosystem of the gut and helping us fight off illness and infection.
- This can be of particular concern for endurance athletes, who often experience drops in immune function following exhaustive training blocks or events
- In terms of mood, 95% of your serotonin is produced in the gut, as is 50% of Dopamine. These 2 neurotransmitters are important for regulating mood and behavior. Rat studies have shown that the introduction of certain bacterial strains can increase neurotransmitter production and decrease anxiety. Now that is cool science!
Studies are ongoing, so keep your eyes and ears open for more promising and important findings on microbiome and every aspect of your health.
Food and Nutrition magazine recently did a great review regarding the strains of bacteria linked to specific conditions-backed by science- and the best way to include them in your diet. Below please find our brief summation of the most relevant findings. As with any supplements, quality matters! If you choose to supplement, go for those that have been 3rd party tested for purity and make sure your strains require refrigeration to preserve quality.
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Strain
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Proven Effectiveness
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Food Sources
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Probiotic Supplementation
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Lactobacillus acidophilus
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Treating traveler's diarrhea, vaginal infections (e.g., yeast infections, bacterial vaginosis), boosting immunity.
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Dairy and non-dairy yogurt, lassi, kefir, miso, tempeh
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Recommended doses range from 1 billion to 15 billion colony-forming units (CFU) per day.
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Lactobacillus helveticus w/ Bifidobacterium longum
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Reducing anxiety and depression, improving sleep and increasing serum levels of calcium in elderly individuals.
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Dairy and non-dairy yogurt, kefir, Italian and Swiss cheese
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3 billion CFU per day shown effective in reducing anxiety and depression.
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Lactobacillus delbrueckii subsp. Bulgaricus w/ Streptococcus thermophilus
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Increasing immunity
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Dairy and non-dairy yogurt, kefir
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100-500 million CFUs per day shown to reduce infection in ICU patients and reduce markers of disease.
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Lactobacillus plantarum
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Reducing anxiety and depression, improving metabolic disorders, reducing allergy in children.
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Non-diary yogurt, fermented vegetables, probiotic drinks
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No exact dose recommended.
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Lactobacillus reuteri
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Reducing infection, allergies and inflammation (including of airways). May lessen eczema in children.
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Fermented vegetables, dairy products
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100 million to 10 billion CFU per day used in studies.
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Lactobacillus rhamnosus GG
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One of the MOST effective in reducing infectious diarrhea.
Reducing vaginal bacterial infections, may improve infant neurological health.
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Diary and non-dairy yogurt, kefir, kombucha, sparkling probiotic drink
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10 billion CFUs shown effective in children with infectious diarrhea.
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Lactobacillus casei
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Reducing anxiety and depression in individuals with chronic fatigue. Improved mood of autistic individuals.
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Kvass, diary and non-dairy yogurt, lassi, kefir, probiotic diary drinks
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100 million to 8 billion CFU per day shown effective in studies.
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Bifidobacterium bifidum
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May boost immunity and improve eczema in infants.
Hopeful treatment in constipation, IBS, ulcerative colitis, and H. pylori.
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Diary and non-diary yogurt, kefir, miso, tempeh, kimchi, vinegars, sauerkraut, sourdough bread
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1 billion CFU per day shown effective in studies.
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Saccharomyces boulardii (yeast)
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Used 30 years to treat GI conditions, used to prevent diarrhea.
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Kombucha
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250-1000 mg per day for 2 to 4 weeks effective in adults with diarrhea.
250-750 mg per day for children, not to exceed 5 days.
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Adapted from Food and Nutrition Magazine
March / April 2018 Issue. By Esther L. Ellis, MS, RD, LDN
If you are unsure of which to take, we recommend taking a good quality probiotic with a wide range of strains, once daily, with a full glass of water. One we love is by Previnex, and is simply called,
Previnex Probiotic
. What we love is that it contains a probiotic blend of 30 billion CFU including Lactobacillus
acidophilus, Lactobacillus plantarum,
Lactobacillus casei
, Lactobacillus rhamnosus,
If you are interested in trying it yourself, you can use this
coupon link here for 15% off
your order and get started right away;
Coupon code: NutritionEnergy15
Please email us or reach out on social if you have any additional questions regarding probiotics, gut health or your specific health and gut concerns.
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A Pocket Guide to Skipping (Kidney) Stones
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By Angela Goscilo, MS, RD, CDN
To be frank, there is nothing fun about kidney stones, and unfortunately, they are all too common. The U.S. Department of Human Health Services estimates that 11% of men and 6% of women in the U.S. will develop kidney stones at some point in their life. Lucky for you, with some diet modification you may be able to keep these pesky stones at bay.
But first, what exactly are kidney stones?
Kidney Stones are masses that form from crystals in urine-but not all kidney stones are the same. The most common types are
calcium oxalate and
calcium phosphate. However, stones may also be made from
uric acid or struvite.
Likelihood of developing kidney stones depends on
hydration status, genetics and chronic disease - even your environment and diet may play a role. Research shows that diets high in sodium, protein, oxalate and vitamin C may put you greater at risk for developing kidney stones.
The dietary approach to managing kidney stones varies based on the type of stone, but generally there are a few things we can do to stay stone free.
Stay well hydrated
Aim to drink 8 to 12 cups of water daily to prevent stones from forming
Follow a low sodium diet
Choose more whole fruits and vegetables, whole grains, beans and legumes
Reduce your intake of animal protein
Opt for beans, legumes and seafood over animal proteins to reduce risk for uric
acid stones
Get enough calcium from food
Eat a diet rich in calcium containing foods, like milk, yogurt, cheese and nuts
Pair High Oxalate Foods with Calcium
High oxalate foods, like leafy greens, should be eaten with calcium containing foods to reduce risk of calcium oxalate stone formation
Pass on Vitamin C supplements
High levels of vitamin C can increase stone risk. Vitamin C is converted to oxalate in the body
Got stones? Call the office to make an appointment to get individualized tips for managing your stones!
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A Note from Lauren...
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Wow - this winter has dragged on! The snow has finally stopped and the sun is taking over. Before we know it, we'll be complaining about the heat and humidity!
This month's newsletter focused on probiotics, their importance on gut health, and their impact on certain health conditions. While not all athletes experience GI issues, it is important to remember endurance training can take a toll on your digestive system. Without proper attention and nutrition, immune response can greatly decrease, leading to poor recovery and increased fatigue and sickness - not something any athlete wants experience leading up to a race!
If you haven't yet incorporated probiotic foods into your current diet, we recommend starting very simple: dairy or non-dairy yogurt. Yogurt is so versatile - you can eat it plain, with fruit, or added to a savory sauce.
Small changes make a big impact - soon you'll find you've become a kombucha connoisseur! Or, if you aren't keen on probiotic foods, supplements are perfectly fine - just do your research! Previnex is a reputable company we buy probiotics from ourselves. Check out the link in the article and make sure to use the discount code if you plan on purchasing!
Have any questions about probiotics or preventing kidney stones? Contact us to schedule an appointment! Do you have favorite recipes that incorporate probiotic foods/beverages? Tweet us
@NutritionEnergy
or let us know on
Facebook!
Lauren Antonucci, Director
Nutrition Energy
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April Newsletter
