Google Web Search

Body Fuel: Are You Protein Intolerant? Mar 10, 2010, 12:10 am.

If you’re looking to get lean and strong you have to fuel your body.  And that’s the point of this upbeat Canadian fitness and nutrition show, Body Fuel.

Hosted on the Men TV network, Body Fuel investigates the ways in which food and supplements can interact with our body chemistry to create powerful, athletic, and sculpted bodies.

And each week on Body Fuel, I host a short segment called Ask Dr John. In this segment I tackle a host of important, frequently asked questions about food, fitness, supplements, health, and performance.

In this week’s episode, I answer the following question:

“I’ve used quite a few protein powders over the years and I never feel good using any of them.  Do you think I could be allergic?”

For more information about dietary protein:

• Check out the Precision Nutrition System

Busting Belly Bugs with Bacteria Mar 05, 2010, 8:27 am.

probiotic-go

Get going!

Chances are that you’ve seen those yogurt commercials with the “14 day challenge” involving belly-dancing midsections, cartoony yellow bubbles that presumably represent tiny happy faces in your tummy, and Jamie Lee Curtis oversharing digestive issues with coworkers and friends.

But thanks to the new probiotic yogurt, in only 14 days your innards will be happier and you won’t need that copy of War and Peace to read when you go to the bathroom. Hooray! Now that’s something to discuss with Suzy in Accounting!

In the last five years or so there has been a boom in the marketing of the new it food or more accurately the new it supplement — probiotics.

Yes, the people on TV tell you that probiotics are fantastic, but do you really know what probiotics are and why you even need them?

There’s a party in your tummy

Before I get into probiotics you need to know a little about bacteria, the active ingredient in probiotics. (I guess calling it “probiotics” is easier to sell than “billions of tiny wiggling micro-organisms that live in your tummy”.)

This may gross you out a bit, but let’s persevere in the name of science: You have bacteria on your body. A lot. All over.

In fact, you have bacteria anywhere your body is in contact with the outside world: on your skin, in your mouth, in your respiratory tract, in your mouth, in your gut (gastrointestinal tract), your rectum and your urinogenital tract.

Why does your body keep these little animals around? They protect you and your body from other bacteria (as well as other micro-organisms like yeast and viruses).

If you want to read more about what your bacteria do in your gut, check out Say Hello to (My Trillions of) Little Friends: Gut Bacteria and Your Metabolism. In this article, I explain what your good bacteria in your gut (intestine) do for you. Also, check out Bryan Walsh’s Fix Your Gut, Fix Your Health.

Take a moment and thank all your bacteria for their hard work… I’ll wait. (You might want to give them a collective shout-out via the PA system instead of shaking all their teeny hands.)

Probiotics

Even though you have a lot of bacteria hanging out with you, not all bacteria is good bacteria. Basically, there is bacteria you want in your gut (good bacteria) and bacteria you don’t want in your gut (bad bacteria).

Good bacteria in your gut do things like:

• help you absorb nutrients (e.g. by breaking down oligosaccharides)
• regulate gas and acid balance
• produce vitamins (K & B)
• produce amino acids.

Things like infection, antibiotics, hormones, radiation, change in diet, and stress tend to bump off the good bacteria in your gut.

Because we always have bacteria in our GI tracts, and because bacteria compete for territory, a decrease in good guys can mean an increase in bad guys.

What are probiotics?

The World Health Organization and the Food and Agriculture Organization of the United Nations define probiotics (from the Greek “pro”, or “in favour of” and “bios”, or “life” — thus, “life-favouring”) as “live micro-organisms, which, when administered in adequate amounts, confer a health benefit on the host.” In other words, good bacteria.

There are a bunch of different bacteria (and other micro-oorganims) that are used as probiotics, but most come from one of two bacterial families, Lactobacilli and Bifidobacteria [1].

What do probiotics do?

nz all blacks

Good luck getting through these good bacteria!

Nobody knows what exactly probiotics do but there are a few ideas [2]:

• Probiotics provide good bacteria to either push bad bacteria out of the gut or prevent them getting a foothold in the first place
• The good bacteria in the probiotics help in making an intestinal barrier (I call this the “Red Rover” idea)
• Probiotics can help the immune system

Chances are probiotics works in more than one way and that all three of these ideas turn out to be true.

In this week’s review I take a look at an article that tries to figure out how probiotics work and if they work for diseases such as Crohn’s, which cause inflammation of the gastrointestinal tract.

Pagnini C, Saeed R, Bamias G, Arseneau KO, Pizarro TT, Cominelli F. Probiotics promote gut health through stimulation of epithelial innate immunity. Proc Natl Acad Sci U S A. 2010 Jan 5;107(1):454-9.

Methods

bubble_boy

These bacteria-free mice were also genetically designed to have Crohn’s-like intestinal inflammation (these mice are called SAMP1/YitFc).

In the study, the mice got the probiotic for 6 weeks either before they started having symptoms of intestinal inflammation (3 weeks old) or after (30 weeks old).

The probiotic had a bunch of bacteria:

• Bifidobacterium breve
• Bifidobacterium longum
• Bifidobacterium infantis
• Lactobacillus acidophilus
• Lactobacillus plantarum
• Lactobacillus paracasei
• Lactobacillus bulgaricus
• Streptococcus thermophilus

And when I say “a bunch”, I mean 5×10⁹ CFUs (colony forming units – think of this as a unit of measure like a teaspoon). When you look for a probiotic supplement, check to see whether the CFUs are listed on the package.

Results

Taking a 5×10⁹ CFU dose of the probiotic prevented intestinal inflammation in mice if they got the probiotic before they started having symptoms. However, the probiotic didn’t help once the mice already had intestinal inflammation.

How did the probiotics work?

The bacteria from the probiotic work in a couple of ways:

• They restore the protective barrier of the intestinal lining, aka the epithelium (the Red Rover idea)
• They boost the immune system by getting the cells to make more tumor necrosis factor, TNF-alpha.

The researchers also wanted to know: Do the good bacteria actively change the other bacteria and microorganisms in the gut (thus crowding out other bacteria)? Or were the good bacteria anti-inflammatory?

Turns out the probiotics were only passing through. However, the good bacteria actively triggered an anti-inflammatory response in the lining of the intestine.

Do probiotics make it to our guts?

One important question that the researchers wanted to answer: Do probiotics actually get to the GI tract?

This isn’t a stupid question — our acid-bath stomachs are pretty good at terminating bacteria with extreme prejudice. Just because there are bacteria in the gut doesn’t mean that they’re the right ones.

As it turns out, the answer is yes: Genetic testing of the intestinal bacteria showed that the little guys survived their fantastic voyage through Mr. Mouse Tummy.

Summary

As the saying goes, “An ounce of prevention is worth a pound of cure.” Taking a high dosage of probiotics prevented, but didn’t cure, genetically predisposed Crohn’s-like intestinal inflammation.

The best time to take probiotics is before you have a digestive problem, instead of after — especially in the case of inflammatory diseases like Crohn’s disease.

You can take probiotics as a supplement, or you can look for foods containing beneficial bacteria, such as yogurt, kefir, or naturally fermented foods like raw sauerkraut and kimchi.

Have you got a comment on or question about this article? Why not discuss it at the PN Member Zone?

References

1. West NP, Pyne DB, Peake JM, Cripps AW. Probiotics, immunity and exercise: a review. Exerc Immunol Rev. 2009;15:107-26. Review

2. Almeghaiseeb ES. Probiotics: an overview and their role in inflammatory bowel disease. Saudi J Gastroenterol. 2007 Jul-Sep;13(3):150-2.

What To Eat During Pregnancy Mar 03, 2010, 12:01 am.

Most women realize that what they eat while pregnant can have important effects on the health of their baby. However, very few women know exactly what to eat and what to avoid.

So, in this article, I’ll be sharing with you strategies for eating properly to support your own health – and the health of your baby. Also, for those of you interested in preventing excess weight gain, gestational diabetes, and more, these tips are just what the doctor ordered.

Pregnancy Means Building

To begin with, pregnancy is a period of anabolism, or building. Like weight lifters building new muscle tissue after their strength training sessions, pregnant women’s bodies are in building mode. But instead of building muscle tissue, you’re building baby tissue. To this end, it’s critical that you’re eating more calories, more macronutrition (protein, carbohydrates, fats), and more micronutrition (vitamins and minerals) then you’d normally eat.

But how much extra should you be eating? Well, research shows that an extra 300-500kcal/day will do the trick. If you exercise regularly, you’ll want to shoot for closer to 500kcal/day extra. And if you’re not exercising regularly, 300kcal/day should do.

While this represents a respectable increase in food intake, don’t go overboard. Adding 2 healthy snacks to your regular breakfast, lunch, and dinner schedule can easily help you meet your extra caloric needs. Of course, you’ll want those snacks to be full of vitamins, minerals, and phytonutrients – all critical for health. So make sure you’re making the right choices. For help in that department, see the food listings below.

Pregnancy and Weight Gain

One question I’m often asked is this: how can I know if I’m eating enough? Well, that’s simple. Here are some guidelines for healthy weight gain during pregnancy:

• Underweight women should gain between 25 and 35 lb
• Overweight women should gain no more than 15 to 25 lb
• Women 5’2” or shorter should gain between 15 and 25 lb

I understand that many women gain far more weight than this. And there are a few scenarios where that’s a necessary consequence of complications during pregnancy. But for most healthy pregnancies, a combination of exercising and eating right can help eliminate excess weight gain, promoting just the right amount.

Now, here’s an important note for those fitness buffs out there. The levels of weight gain suggested above aren’t negotiable. Indeed, studies show that less weight gain than listed above can result in infants with low birth weights.

And this may mean delayed development. You see, the mother’s weight determines fetal weight. In other words, if the mother does not gain enough weight, the fetus may remain small simply to protect the mother’s own body. So again, you’ll want to gain the right amount of weight. Too little – or too much – can harm both you and the baby.

Foods To Include, Foods To Avoid

I know that nausea and food cravings both come into play when pregnant. However, it’s important to remember that you’re still in control. In other words, it’s your choice as to what you eat and what you don’t eat. So choose wisely.

Giving in to cravings for junk food, or avoiding food because of fear of nausea, can subject your growing baby to a host of birth defects. Heck, research has shown that inadequate nutritional status during development can also have consequences for the child later in life, increasing his or her risk for cardiovascular disease, hypertension, and Type II diabetes.

So let’s talk about what you should be eating and what you should be avoiding. The following table provides a list of foods that should be actively sought out during pregnancy – as well as foods that should be minimized and/or avoided.

Foods To Include

Protein-Rich Foods

• Lean meats (preferably grass-fed, organic)
• A small amount of dairy
• Get 1g of protein per lb of body weight during 2nd and 3rd trimester
• Supplement with natural, unsweetened protein powder if necessary
  

Omega-3 Rich Foods

• Flax
• Walnuts
• Chia
• Hemp
• Fish oil supplements (non-liver)
• Algae
• Seaweed

Vitamin D-Rich Foods

• 20-30 min sun exposure 2-3 days per week
• Vitamin D fortified foods
• Vitamin D supplements (1000 IU/day)

Zinc-Rich Foods

• Legumes
• Nuts
• Whole grains
• Animal foods

Folate-Rich Foods

• Dark, leafy veggies
• Legumes
• Folate-fortified foods
• Folic acid supplements (4 mg or 400ug /day)
  

Calcium-Rich Foods

• Dark green leafy veggies
• Bok choy
• Tofu
• Legumes
• Figs
• Nuts
• Seeds
• Fortified milks
• Fortified cereal grains

Vitamin B-12 Rich Foods

• Animal foods
• Vitamin B supplements (3 mcg/day)
  

Iron-Rich Foods

• Dark green leafy veggies
• Dried fruits
• Whole grains
• Nuts
• Seeds
• Animal foods
  

Foods To Avoid or Minimize

Avoid or Minimize

• Alcohol
• Tobacco
• >300mg caffeine per day
• Cured/deli meats
• Artificial sweeteners
• High sugar intake
• Using cravings to justify poor food choices

Completely Avoid

• Raw foods (eggs, seafood, meat, sushi)
• Shark (cooked or raw)
• Swordfish (cooked or raw)
• King Mackerel (cooked or raw)
• Tilefish (cooked or raw)
• Soft cheeses (mould-ripened, blue-veined, unpasteurized)

Supplements

Most medical organizations now recommend a daily multi-vitamin/multi-mineral for most people. Pregnant women are no exception. Indeed, research has shown that vitamin supplementation can improve pregnancy outcomes while even reducing nausea and “morning sickness.”

When choosing a multi-vitamin supplement, be sure it contains adequate B-vitamins (including B-12 at 3 mcg/day and folic acid at 4 mg/day). Most prenatal formulas on the market will do the trick. Further, if you’re not getting adequate sun exposure during your pregnancy, you might also include a vitamin D supplement (1000 IU/day).

In the end, the research is clear: eating right during pregnancy is a must. Step 1: choose the right foods (from above). Step 2: monitor your weight gain to ensure you’re not gaining too much (or too little).  In taking these steps you can rest easy, knowing that you’ve done everything in your power to ensure a successful pregnancy.

Need Help?

Of course, if you need some help planning your diet, we recommend getting a copy of Precision Nutrition.

Containing 10 guidebooks, the Gourmet Nutrition volume 1 cookbook, and a full membership to the PN Member Zone, Precision Nutrition is organized in an entertaining and instructive format.  It’s got everything you need to plan the best diet for you and your growing family.

How To Exercise During Pregnancy Mar 02, 2010, 4:08 pm.

If you’re into fitness and contemplating having a baby, I’m sure you’re both excited and anxious.  Excited to take the journey; anxious about the weight gain and the impact pregnancy will have on your body composition and fitness.

So, in this article, I’m going to share with you some strategies for maintaining and/or improving your fitness, even while pregnant.  That’s right, you can exercise and even set fitness goals during pregnancy.  In fact, the research is pretty clear that exercise during pregnancy provides numerous health benefits to both mother and child.

Exercise Benefits During Pregnancy

There are a myriad of benefits attributed to exercise during pregnancy; here are just a few:

1. Lower risk of developing gestational diabetes
2. Weight control
3. Reduced postpartum depression
4. Less water retention
5. Larger placenta and more nutrients for your baby
6. Decreased likelihood of varicose veins
7. Less likely to require a caesarian delivery
8. More rapid return to pre-pregnancy weight
9. Leaner children up to 5 years after delivery
10. Increased fitness for delivery & for toting around your new baby  stroller  diaper bag

The evidence in favor of exercise during pregnancy is so strong that the American College of Obstetricians and Gynecologists (ACOG) encourages pregnant women to do moderate exercise for 30 minutes or more every single day.  Studies have even shown that very physically active women can benefit from continuing their high volume exercise routines, as much as 9 hours per week, into pregnancy.

Exercise Dos and Don’ts

Although exercise is a great thing for both mother and child, it’s important to understand a few exercise dos and don’ts, adjusting your exercise program appropriately.

Do Adjust Your Goals
First, you’ll have to adjust your goals.  Chances are you are exercising to either gain lean mass or lose fat.  Well, when pregnant, weight gain is to be expected.  To this end, exercise intensity has to be kept in check.  So get all ideas of building muscle and losing fat out of your mind.  Your new focus should be maintaining your fitness while gaining a healthy, but not excessive, amount of weight.

Do Manage Heart Rate
Remember, your first responsibility while pregnant is to create the optimal environment for your baby. We all know that smoking and drinking are out.  However, you also need to keep your body temperature and heart rate in check.  In order to do this, you’re going to have to pay close attention to your exercise intensity. According to Dr Michelle Mottola, exercise and pregnancy researcher at the University of Western Ontario: “If you can carry on a conversation without getting out of breath, then you are doing OK.”  This usually means that your heart rate shouldn’t climb higher than 70-75% of maximum (HR maximum = 220-age) during aerobic exercise sessions.

Do Manage Body Temperature
Another strategy is to keep your body temperature under 100 degrees Fahrenheit (38 Celsius), especially during the third trimester.  While human studies haven’t confirmed this, animal research shows that overheating can cause birth defects.  Just to be on the safe side, avoid exercise in extremely hot or humid conditions (including hot yoga) and always remain hydrated during exercise.  Further, avoid traditional recovery modalities like sauna, hot tubs, and steam showers during pregnancy.  In addition, it’s a great idea to ingest 500-1000ml of fluid during every workout.  This can help to maintain hydration status and manage body heat.

Do Maintain Almost Daily Exercise
Although your exercise intensity will have to be kept in check, your exercise volume doesn’t necessarily have to decrease.  In fact, it’s recommended that pregnant women exercise at least 30 minutes daily and this exercise can consist of a wide variety of exercise modalities.

Exercises You Can Do

During pregnancy, certain exercise limitations are obvious; contact sports and sprinting are out. However, other exercises are permissible as long as you consider the changes happening in your body.  For example, while pregnant, concentrations of one particular hormone, relaxin, are increased.  Relaxin, as the name suggests, is responsible for relaxing the pelvic joints in preparation for childbirth.  However, relaxin loosens all ligaments and joints, making you more susceptible to tendon and ligament (soft tissue) injury.

So, higher impact activities and other exercises that increase soft tissue risk should therefore be minimized.  For example, if you take classes, either stick with those designed specifically for pregnant women or those that don’t include high-impact work like plyometrics.  Further, stick with activities that create less joint stress such as swimming, elliptical exercise, stair climbing, walking, and riding the stationary bike.

Also, contrary to popular belief, you can perform weight training while pregnant.  In fact, weight training can be one of the most beneficial activities for the pregnant woman as long as the following criteria are followed:

Support Your Spine
Choose exercises that require you to support your spine with your core/abdominal muscles.  Also choose exercises that maintain a neutral spine position.  This usually means choosing free weight or body weight exercises over machines.

Use Your Muscles
Avoid using momentum to move the weights; make sure to lift and lower with your prime mover muscles.

Stay Upright
After the first trimester, avoid exercises that cause you to lie flat on your back (i.e. bench presses). Exercising while flat on the back can diminish blood flow to both your brain and to your uterus.  Further, avoid exercises that press against the stomach (i.e. chest supported rows).

Breathe Naturally
Avoid the Valsalva maneuver, where you forcefully exhale without actually releasing air.  It can result in rapid increases in blood and intra-abdominal pressure.  This may decrease oxygen flow to the fetus.

Use Higher Reps
You can still work hard, but stick with higher repetition sets (10-15 reps) performed at 65–75% of your 1RM during weight training sessions.  This reduces Valsalva action and may help avoid stressing relaxed joints.

Work Your Core
Back and hip pain tend to increase during pregnancy.  Fortunately, exercises that brace the core (front and side bridges) can strengthen the core musculature and reduce pain.

In the end, if you’ve been regularly exercising and have just become pregnant, the research is clear: most women can maintain a regular exercise regimen during pregnancy.  However, please follow the guidelines laid out in this article to ensure you’re doing it right.

If you’re pregnant yet new to exercise, start very slow.  A good idea is to work with a fitness professional well-versed in working with pregnant women.  And always make sure you’re also taking care of your nutrition.

Of course, if you need some help planning your diet, we recommend getting a copy of Precision Nutrition.

Containing 10 guidebooks, the Gourmet Nutrition volume 1 cookbook, and a full membership to the PN Member Zone, Precision Nutrition is organized in an entertaining and instructive format.  It’s got everything you need to plan the best diet for you and your growing family.

Next Page →