Digestion is not exactly a popular topic of conversation unless you happen to be an 8-year old. However, it is increasingly an area of concern for many people across the US. If you have looked at the laxative/anti-diarrheal section of a pharmacy lately, you can’t help but be amazed by the overwhelming variety of products on display.  Statistics from the US Dept. of Health and Human Services suggest there is indeed, an expansive market for these medications, revealing that approximately 60 to 70 million people in the states suffer from digestive diseases.  That’s about 20% of the population!

This is not only a problem of bloating and discomfort.  Intestinal health is critical to overall health as it impacts what is taken up and absorbed into the body and what is left for excretion in the digestive tract.  When healthy, the cells lining the digestive tract take up important nutrients, while leaving toxins and unwanted chemical compounds behind for removal.  This critical function makes the gut the most important and largest immune organ in the body.  Therefore, it should come as no surprise that it’s impairment may be causing a host of other problems aside from the well-known symptoms of constipation, gas and diarrhea.  Some studies suggest that poor digestive health may be playing a role in the rise of autoimmune disorders such as Celiac’s disease, IBS, rheumatoid arthritis and multiple sclerosis.

Unfortunately, many of these illnesses connected with digestion are not easily resolved and oftentimes become chronic.  Most OTC medications help with the symptoms of GI distress, but don’t actually fix the underlying issue.  Some even exacerbate the problem, bringing short-term relief, but a long-term reliance on the medicine itself.

The positive news is that many are finding relief through the use of probiotics.  Probiotics are supplements or food sources that contain healthy gut bacteria such as lactobacillus and L. acidophilus.  By taking in good gut bacteria, the ecology of the intestinal tract is improved as the good bacteria move in and crowd out the bad.  This is important as the health of the digestive tract relies on a sensitive balance between the different species gut flora.  The best thing that anyone can do for their digestive health is to make sure to include foods rich in probiotics in diet on a regular basis.

Here are the Top 6 Sources of Probiotics. Try to incorporate several in your diet on a regular basis to take full advantage of the health benefits of these friendly gut helpers.

1. Yogurt with live bacterial cultures
2. Aged cheese that has not been baked such as cheddar and blue cheese
3. Kefir, a yogurt beverage available in the health food section of most grocery stores
4. Sauerkraut, fermented cabbage (pictured above)
5. Kim Chi, a Korean fermented vegetable dish
6. Fermented Soy Beans such as Miso & Tempeh

Assistance provided by Allison van Camp

Seeds are often left out of the list of nutritious foods you should be eating. There are numerous types of seeds, and they can have different tastes as well health benefits. Seeds are extremely versatile and can be a quick and easy snack or incorporated into your meals. Here are five healthy seeds you should be eating.

1. Chia Seeds

Regardless of their small size, chia seeds pack a powerful nutritious punch.  They’re loaded with omega-3s, antioxidants, fiber, and protein. Studies show that chia seeds also help stabilize blood sugar and can cut you risk for heart disease.

Sprinkle them over your cereal, oatmeal, or even smoothies to add nutrition and texture.

2. Pumpkin Seeds

Don’t throw away those seeds when carving that pumpkin!  Pumpkin seeds have carotenoids, which help you fight disease.  Zinc, another nutrient found in these seeds, help strengthen bones as well as aid in joint health. Also, pumpkin seeds are high in phytosterols, which help fight sicknesses and cancer.

Toss pumpkin seeds in oil and garlic salt and bake them in the oven for a salty, crunchy snack.

3. Sesame Seeds

These seeds are loaded with copper, manganese, magnesium, calcium, iron, phosphorus, zinc, and fiber. These also have seamin and sesamolin, which belong to a group of fiber called lignans. These lower cholesterol as well as protect cells from oxidative damage.

Create an Asian-inspired meal by sautéing chicken with sesame seeds, soy sauce, garlic, and ginger,

4. Sunflower Seeds

These salty seeds contain fiber, which aids in digestion and can help with losing weight. They also contain folate, a nutrient that is extremely important for women who are or could become pregnant. Lastly, they are filled with Vitamin E and copper, which help combat cellular damage.

Toast these seeds in the oven and add them to salads for an added crunch.

5. Flaxseeds

Flaxseeds are also loaded with omega-3s, which reduce inflammation and can lower cholesterol levels. They also contain lignans, which aid in digestion, lowering cholesterol, and cell health.

Apple Oatmeal Flax Cookies

Ingredients

• 1 1/2 cups whole-wheat flour
• 1/4 cup ground flaxseed
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 cup vegetable oil
• 1 cup sugar
• 2 eggs
• 1 teaspoon vanilla
• 2 cups quick oats
• 2 medium apples, peeled and chopped
• 1 cup walnuts

Directions

• Preheat oven to 350° F.
• In a bowl, mix the flour, flax meal, baking soda, and salt. Set aside.
• In a separate bowl, beat together oil, sugar, eggs, and vanilla until fluffy.
• Stir in the oats, apples, flour mixture, and nuts.
  • Spoon out cookies onto a lightly greased cookie sheet.
  • Cook seven to eight minutes, or until edges are slightly brown.

What is your favorite way to eat seeds?

Assistance Provided by Tori Thompson

Going on vacation? There’s no better time to travel in the year than now! Kids are out of school, the sun is hot, everyone is in the mood for a summer getaway. You can eat whatever you want while on vacation, without tearing up your wallet into a gizillion pieces. The secret? Healthy snacks! On the road…in the airport…at the beach…while on vacation. Not only will healthy snacks save you money, but they are also a great way to keep your metabolism going (burn calories) while on vacation!

1. Lara bars. A delicious blend of unsweetened fruits, nuts and spices and only contain no more than eight ingredients (all 100% whole food). These bars are gluten free, dairy free, soy free, vegan and kosher with all the vitamins, minerals, fiber, good carbohydrates and healthy fats your body needs (and would love!).
2. Homemade oatmeal cookies. Get the kids involved and baking in the kitchen before you hit the road/plane. Oatmeal has lots of heart-healthy benefits and are packed with fiber.
3. Fruit. Fruit is a vacay must have. You can also try freezing bite-size grapes, strawberries, melons, cantaloupes, watermelon, etc. and eat while on the road. These refreshing snacks are packed with nutrients to keep your energy exactly where you need it…at the top!
4. Popcorn. Air-popping your own popcorn and flavoring it however you like cuts down on fat and calories. Fill up those zip-lock blags with popcorn and add different flavors to each one to make everyone (including your body) happy!
5. Granola. Another way to get the kids involved is by making batches of granola before hitting the road. This breakfast food and/or snack food consists of rolled oats, nuts, honey, sometimes rice, and whatever dried fruit you’d like to add (cranberries, cherries, raisins, etc.).

Try not to go more than 3-4 hours without eating something! Keeping one (or all) of these snacks in your purse, pocket or backpack is a great way to stay nourished without stressing out about where you’re going to eat next.

What do you like to pack for yourself and/or your kids in your suitcase? Have you tried any of the above?

Research assistance provided by Monica Lobo, RD.

April showers bring May flowers…which constantly remind us that we’re less than one month away from swimsuit season! It’s never too late to give your eating habits a makeover by making small changes that would lead to big differences. Say it with me now: “Small changes make BIG differences.” Below are 10 ways you can cut calories, today.

10 Ways to Cut Calories in May

1. Cut fat from milk. Going from whole to 2%, 2% to fat-free/low-fat is an easy change you can make that can help cut down 30 calories!
2. Replace 2 slices of bacon with 2 pieces of Canadian bacon.
3. Craving oranges or opting for a Vitamin C boost? Try eating a fresh orange instead of gulping down orange juice.
4. Spending calories at the coffee shop? Order a nonfat latte made from espresso and steamed milk for that hidden calcium!
5. When eating meat, eyeball and compare with a deck of cards which is the same size as a 3-ounce meat serving. You’d be amazed by how much of a difference eyeballing portions make!
6. For sandwich spread, try using sliced Hass avocado instead of mayonnaise for that extra kick and texture.
7. Keep calorie-dense junk foods out of your “snack drawer” and pantry at home. If you don’t see it, you can’t eat it.
8. Have a snack bar rich in fiber handy in your gym bag to eat post-workout to avoid binging at home. My personal fave is a Lara Bar.
9. Stop eating after dinner. This will help you fit into your swimsuit.
10. Instead of 1 cup of alfredo sauce, use 3/4 cup marinara sauce and 1/4 cup alfredo for your pasta to cut calories by more than half.

So go ahead…rock that swimsuit this summer.

Trying any of the above? What are you doing in May to help cut calories that you would like to share?

Research assistance provided by Monica Lobo, RD.

Have you heard all the talk about P90X? It’s one of the hottest workouts today, formulated by Tony Horton through his BeachBody brand.  The multi-workout, 90-day system is devised to get its participants “ripped” through its use of muscle confusion to make sure your body avoids plateaus and doesn’t get bored. The program is an at-home system with 12 DVDs, fitness and nutrition guides, supplement options and online support.

I have not personally used the P90X system, but there are some telling details about the program that I think have contributed to its success and popularity, and lessons to be learned.

Price

At about $120, the price is a little steep, but comparable to three months’ membership at a local gym.

Commitment

The program says results will be visible in 90 days. Ninety days is a steep commitment, even with once-weekly rest days. One of the most challenging aspects of developing healthy exercise habits is achieving consistency. When you’re committed to a certain program, formal or informal, for 90 days, it’s easy to see how your body could get used to the initial discomfort of exercise, and that’s definitely a good thing.

Convenience

P90X is basically an all-in-one system, and except for resistance bands and other accoutrements that are needed for workouts, everything you need is packaged together for use at home and hotel alike. It’s this convenience that is so very tempting for today’s hectic, global and mobile lifestyles.

Nutrition/Fitness Emphases

P90X focuses on fitness as well as nutrition, and the program advises participants to take proactive measures with their dietary intake as well as their level of workout. Many programs emphasize one over the other, but these lifestyle habits go hand in hand. As I said, I have not tried P90X, nor have I examined their nutrition suggestions, but I love a dual focus on fitness and nutrition.

Have you tried P90X? What are your thoughts?

What did it take for you to keep your commitment to fitness? What tricks help you to fit your workouts in your busy schedule?

By Mitzi with research assistance provided by Pam Majumdar

How many times have you walked into a grocery or health store and seen an array of products that are just screaming at you to buy them because they claim to be full of wonderful benefits? The attractive packaging seems to catch your eye from a mile away with bold neon text on the concoctions that just force you to pick up the product and read what it says. Or how many times have you been torn between two similar products trying to decide which one to buy? Upon further investigation of the packaging, one of the products claims to be a healthier choice, so you immediately drop the other product and pick the one that claimed to be a better choice and walk out of the grocery store with a smile on your face because you feel like you made an informed decision and used your money wisely.

But it is important to understand that just because a product “claims” to have all these benefits doesn’t necessarily make these “claims” true. You may be thinking, how is that even possible? Shouldn’t it be illegal to claim something and then not come through with it? The answer is no. It’s a sneaky new way to market and lure people into buying one product over a similar competitor or to get you to pay extra by making you think that you will benefit more out of it.

So how can you be an informed buyer and not fall for these gimmicks? Well, first it is important to understand the types of claims on products. Usually, they are divided into two broad categories: health claims and structure function claims.

A health claim on a label has two essential components:
1. a substance
2. a disease

A health claim describes the relationship between these two components and is regulated by the FDA (Food and Drug Administration) so it has to be legitimate. A similar claim is a qualified health claim which simply suggests that there is emerging scientific evidence that show some type of benefit.

A structure-function claim is what the consumer needs to look out for. These claims are NOT regulated by the FDA and do not prevent/cure a specific condition or disease; however, physiological effects of a product can be noted which may not be as beneficial as the product states.

The difference between the two seems simple, but trying to decipher that at the grocery store…not so simple.

Here are a few examples of the differences between the two claims that may trick you:

Health Claim (regulated by the FDA)
This product will “lower cholesterol”
This product will provide relief from “chronic” constipation.
This product suppresses appetite to treat “obesity”.
This product helps with “sleep apnea”.
This product helps maintain healthy lung function in smokers.

Structure Function Claim (NOT regulated)
This product will “help maintain normal cholesterol levels”.
This product will provide relief from “occasional” constipation.
This product helps suppress appetite to help with weight loss.
This product helps with occasional sleeplessness.
This product aids in healthy lung function.

* Note: A health claim is more precise in explaining the health related condition or disease, while the structure function claim is not.

These claims were originally confined to dietary supplements which made them sort of easy to control, but now have expanded in the food industry on several other products. Examples include fruit juices and antioxidant drinks which makes it all the more important for us as consumers to know the difference between them. Just recently, CSPI (Center for Science in the Public Interest) sued Coca Cola for making deceptive and unsubstantial claims on its VitaminWater products which they market to be a healthier alternative to soda and providing a whole array of benefits by labeling the flavors as “defense”, “rescue”, “energy” and “endurance”. There is no reason to pay extra for a product just because it “claims” to be beneficial.

Here are some ways to help you make a more informed decision the next time you are at the grocery store:

1. Look for a specific disease like osteoporosis or cancer. A health claim will always be specific and state the disease.

2. Try to look for a disclaimer on the packaging like “these claims have not been evaluated by the FDA”. You will immediately know that it is a structure function claim and not worth your extra money.

3. Other considerations for label misinterpretation: There are several other sneaky marketing strategies that a consumer needs to know about. This includes labeling like:
a. Calorie free: doesn’t necessarily mean 0 calories, and according to the FDA, the product has less than 5 calories per serving.
b. Fat free: the product contains less than 5 g of fat per serving, but if you consume more than one serving, those grams can quickly add up!
c. Sugar free- doesn’t necessarily mean calorie free! It might contain sugar alcohols that still have 4 calories per gram! Usually sugar free refers to a product containing 0.5 g sugar per serving.
d. Sodium free: less than 5 mg sodium per serving
e. Cholesterol free: less than 2 mg of cholesterol per serving and 2 g or less of saturated fat per serving.
f. 0% Trans fat: the product contains less than 0.5 g trans fat per serving, but again if you are consuming way more than one serving, those trans fats can add up.

These tips will surely help you become an informed buyer and be able to pick up on tricky marketing strategies that lure you into believing a product is more beneficial and tempt you into paying more.

As America’s Nutrition Expert® and owner of www.nutritionexpert.com, Mitzi Dulan, RD, has been overwhelmed by the number of students seeking internships with her so she has decided to create a “virtual internship” program to be able to allow more interns the unique opportunity to work with her company.

This internship provides a chance to gain valuable experience, build your own portfolio and show potential future employers that you take initiative! BONUS: You get to have FUN while working on exciting projects with one of the best in the field!

Mitzi is currently accepting internship applications for virtual internships for the summer and 2009-2010 year.

Mitzi’s company, Mitzi Dulan, LLC, specializes in communicating credible nutrition, fitness and health information via her social networking platforms such as: Twitter, Facebook, her blog, and YouTube, as well as through her website www.nutritionexpert.com. Mitzi also works a lot with the media in the following areas: nutrition, sports nutrition, food, and fitness.

Types of Activities for Virtual Interns
• write blog posts
• write nutrition, health, fitness tips and facts
• write articles
• create press releases
• update website www.nutritionexpert.com and possibly others
• create marketing pieces
• book research

Qualities Looking for in Virtual Interns
• Must be “go-getters” who take initiative
• Self-motivated and highly driven
• Ability to communicate effectively

Interns can range from juniors/Fall 2009 to graduate students and can have any major; however, we prefer the following majors:
• Business
• PR/Marketing
• Nutrition/Dietetics
• Exercise science/Physiology
• Psychology
• Web design
• Computer programmer
• Graphic design
• English
• Journalism
• Communications
• Culinary school

Qualities that are useful but not required:
• Aspiring writer
• Experience with Adobe Photoshop
• Experience with web design/development

Requirements for internship include:
• Internet/Computer Access
• 15 minute biweekly conference call with Mitzi Dulan (Every other week)
• 5 hour minimum commitment per week

If you want to have fun while gaining some valuable work experience and building your portfolio, send an email to Mitzi Dulan at Mitzi@nutritionexpert.com and request an internship application! Please put “Internship Application Request” in the subject line of your email. Thanks!

Testimonial from Mitzi’s intern:

“It meant so much to me that a dietitian I didn’t even know would take the chance on hiring me as an intern. As a result, I wanted to work hard to impress her and prove that it was the right decision. Mitzi and I continue to have a working relationship even after the culmination of the internship – she often calls on me when she is in the midst of developing new projects or would like to create new educational materials. I learned so much about being a professional but also about being a well-rounded person. Mitzi is the person who inspired me to act on my dreams to become an entrepreneur, and THAT is what I call a success story!”

-Katie Hamm, Co-Founder, AllAccessInternships.com

Eating healthy is often associated with expensive foods. While this can be true for some foods there are many simple changes you can make that will save you money AND calories! One easy way to eat healthier on a budget is to eat fewer processed foods. Buying fewer packaged and ready-to-eat products is a first step to eating a more wholesome diet that can also save you at the cash register. Adopt one or many of the following 12 tips to eat healthy on a budget!

1. Cook at home more often. This is a no brainer since eating out can get expensive very quickly. By simply reducing the number of meals that you eat out you can help both your bank account and your calorie budget.
2. Make less food and eat less food. Since most Americans eat too much food in the first place, now is a great time to truly stop eating when you are satisfied versus being full, stuffed, or sick.
3. Save green by eating more green! Include more plant-based meals. It’s not a secret that meat is one of the most expensive parts of a food budget so by simply switching to some other vegetarian sources of protein like beans (black, garbonzo, kidney, etc.), lentils, or quinoa you can definitely save some significant money. Consider a bean soup or use quinoa as a substitute for rice in recipes to boost the protein.
4. Buy in bulk but with a list. If you live close to a Costco, consider buying some items in bulk (some of my personal Costco favorites: organic spinach, Kirkland Organic Peanut Butter, 1% Organic Milk). Just make sure you don’t overeat because you buy in big portions.
5. When eating out share an appetizer and an entree between two people. Most restaurants serve big portions in the first place so cut back on the amount you order.
6. Take a healthy snack to work. This is a great way to make sure you are getting more healthy foods in your diet. Pack some fresh fruit or vegetables. To boost the protein you can try a low-fat cottage cheese.
7. A little advance planning can save a lot of time and make your dollars stretch more for your food budget. Spend some time each week planning your meals/snacks and grocery shopping to make sure you have the ingredients you need.
8. Stop buying ready-to-eat and get to cooking. You are paying more for ready-to-eat foods and they are less wholesome so make it a plan to try at least two new recipes a week. For example, making your own black bean soup can last several meals and it will also be made with less sodium (as long as you don’t add too much)and taste more delicious than buying a can of black bean soup.
9. Consider buying store brands. For less money you can often get a product which is very similar in quality. Foods to consider (canned beans, tomatoes, broth).
10. Don’t shop when you are hungry and try anything to avoid shopping with your children. If they must shop with you give them their own grocery list to keep them focused on better foods.
11. Replace soda, juice, bottled tea, and other high-calorie, high-cost drinks with water. Also, be good to the environment and your budget by choosing tap water instead of bottled water. Consider buying a water filter like a Brita.

12. Whenever possible, shop at farmers’ markets. It’s a great way to support your local farmers and you should save money. Now, this is a great place to take your kids shopping with you! Fresh, delicious and nutritious! Visit www.localharvest.org to find one close to you!