I don’t do dairy.

Not unless I want to get into all sorts of digestive distress, anyway.

This brings up a concern, however…where do dairy-free folk get probiotics?

Probiotics are an essential to overall health. These friendly bacteria keep harmful bacteria levels and candida yeast in check and are responsible for assisting the absorption of some vitamins through the gut. By keeping the unhealthy bacteria in our GI tract in check, they have an overall positive effect on immunity, digestion, and even energy levels. When one is better able to digest food, one feels more energetic!

With a fluoridated, chlorinated water supply, routine antibiotic use (or consumption via conventional livestock), poor food quality, birth control, alcohol use, high stress lifestyles and environmental pollution our levels of friendly bacteria are in constant threat. Historically, we received ample healthy bacteria through nutrient-rich, organism-filled soil and through food preservation techniques which have largely been abandoned. In the modern age the main source of such foods are yogurts and kefirs. This clearly poses a problem for dairy-sensitive individuals such as myself.

Fortunately, there are many ways to receive friendly bacteria without dairy. My personal favorite is kombucha. I brew my own and find it to be a fantastic digestive tonic. Synergy, a popular brand of over the counter kombucha, claims to have more than 1 billion S. boulardii, L. plantarum and L. fermentum organisms available in a bottle. These are created as a byproduct of the natural kombucha fermentation process – not added to the product itself.

Other traditionally cultured foods such as kim chee and sauerkraut are also rich in probiotics. Many brands are pasteurized – this kills the beneficial bacteria. Unpasteurized brands must be kept refrigerated – look for them there. They may also be labeled as “raw” or “unpasteurized”.  Bubbies Sauerkraut is a great source. You can also make your own pickled vegetables; it is not very time consuming and quite delicious. Donna Gates of The Body Ecology Diet has many wonderful recipes to get you started.

Unexpected sources of probiotics available through fermented products: unpasteurized miso, amazake and umeboshi plums. Many Asian cultures have kept daily probiotic consumption alive through pickling vegetables; macrobiotic food theory recomends that a small amount of pickled or fermented product be consumed daily to enhance the digestive process and “balance” a meal.

If you live in an area where consuming these foods is difficult or you suffer from digestive problems which are not easily remedied through cultured foods, a probiotic supplement may be useful to you. Finding a probiotic which is active and contains what is stated on the bottle is extremely difficult. A study out of Bastyr University found only one supplement in 12 actually contained what was listed on the bottle, and 50% of non-refrigerated probiotic supplements contained dead cultures (which are of no use to the digestive tract). Despite this, supplementation overall still appears to be safe and effective; if one brand does not work, try another.

To assure quality, it is important to purchase from a company which refrigerates product from manufacturer to supplier. Metagenics is one such manufacturer; many others are available from health care providers and quality supplement stores. USProbiotics.org recommends the following criteria for choosing a probiotic:

1.  Buy from a company you trust. If the company has a solid reputation for the manufacture of safe, properly labeled food or supplement products, then they will likely have a responsible approach to their probiotic products as well.

2.  Buy from well-established companies.

3.  Buy products that are labeled with genus, species and strain of all components in the probiotic product, and with the count of viable microbes that will be present through the end of shelf life. A survey of probiotic products conducted by www.consumerlabs.com found that products that list this information are more likely to be accurately labeled.

4.  Store your product according to manufacturer recommendations.

If you are interested in a specific product, call the manufacturer and ask the following:

1.  What health benefits have been documented for your specific probiotic product? Remember to ask for specific reference citations or copies of the articles that have been published. See if they are general review articles or articles pertaining to the specific strains of bacteria used in the product. General review articles are interesting but not relevant to the specific formulation being sold.

2.  What levels of all probiotic strains contained in the product are present at the end of the shelf-life (assuming appropriate storage conditions)?

3.  Does the company regularly survey its product to know that it meets the label claims once it is on the shelf?

4.  Does the company use an objective, independent laboratory to certify that its product meets label claims?

Once you have decided on a specific product, pay attention to how it works for you. Keep in mind that we all have a unique physiology, different composition of our native flora and distinctive nutritional status. We each might respond differently to different formulations. If a product works for you, stick with it. If, after one month, a product does not work for you – try something else.

Finally, I would strongly recommend choosing a refrigerated product and contacting the company to ensure that the supplement is chilled throughout shipment.

]]> http://www.vibrancenutrition.com/blog/dairy-free-probiotics/feed/ 7 http://www.vibrancenutrition.com/blog/cooling-inflammation-6-things-you-can-do/ http://www.vibrancenutrition.com/blog/cooling-inflammation-6-things-you-can-do/#comments Mon, 04 May 2009 15:33:11 +0000 Aimee http://www.vibrancenutrition.com/blog/?p=381 The popularity of recent workshops on Inflammation indicate this problem has not cooled down!
While genetics often play a role in predisposing one to inflammatory conditions such as arthritis, diabetes or heart disease, diet and lifestyle is the critical key that unlocks the Pandora’s box of inflammatory disease.
The great news is that we have so much power to self-heal! The body, always seeking health and wellness, responds beautifully to returning to a natural diet rich in antioxidants and anti-inflammatory compounds. Below is a list of 6 things anyone can do to cool the fires of inflammation.

1. Eliminate hydrogenated oils from your pantry and become a sleuth when consuming anything that isn’t homemade! This ubiquitous “fat” gums up the cell’s ability to communicate effectively, is directly linked to an increase in heart disease and is highly suspect in diabetes and certain types of cancers. Several countries have banned it outright. It has no place in a healthy food supply, period. Just a few grams a day radically increases one’s chance of dying from heart disease by increasing bad cholesterol (LDL) and lowering good cholesterol (HDL). You are safer using lard. No joke!
2. Another product to eradicate: high fructose corn syrup! HFCS has been linked to an increase in triglyceride levels, obesity and insulin resistance. All of these states themselves are risk factors for inflammatory diseases.
3. Use healthy oils such as olive oil, coconut oil, and sesame oils when cooking. These oils are health-promoting! According to Mary G. Enig, Ph.D, the study which indicted coconut oil as a heart disease promoter used hydrogenated coconut oil for research! Natural coconut oil has not been shown to have deleterious effects in epidemiological studies.
4. Supplement with Omega-3 fatty acids: even if you are eating cold water fish twice a week, you are likely not consuming enough omega-3 fats. Taking a fish oil supplement will increase your stores of EPA and DHA, which have anti-inflammatory properties in the body. If you are a vegetarian, you may receive your omega-3s from flax oil or algae, however adequate absorption may be of concern. Speak with a nutrition professional to find appropriate doses for you.
5. Consume high amounts of colorful fruits and veggies! Fruits and vegetables are rich in specific anti-oxidants and phytochemicals that have anti-inflammatory effects. When choosing them, look for bold, bright colors. This is an indicator of high amounts of protective factors. Choose organic whenever possible; organic produce is known to have greater amounts of antioxidants than conventionally grown produce.
6. Consider food intolerances: Many people have an intolerance to dairy, wheat, soy, or other commonly consumed food. This can cause low levels of inflammation as the body initiates an immune response to fight off a “foreign” invader. Symptoms include mucus (runny nose, phlegmy cough after meals), joint pain, digestive upset (stomach cramping, loose or infrequent stools), mood swings, blood sugar disturbances, headaches, brain fog, and more. With such subtle symptoms, food is often not the suspected cause! Consider eliminating a suspect food for 7-10 days and see how you feel. Then introduce it back at one meal in pure form (a glass of milk, a cup of noodles) and see what happens. My clients are often shocked at what they find, and pleased to find real solutions to nagging problems.

Antioxidants in organic berries higher; Journal of Agricultural and Food Chemistry, Vol. 56, pages 5,788-5794 (2008), published online on July 1, 2008.

The negative effects of hydrogenated trans fats and what to do about them.
Kummerow FA. Atherosclerosis. 2009 Mar 19.

1 cup pinenuts (use equal parts pumpkin and sunflower seeds for nut allergies)

1/2 cup high quality extra virgin olive oil

4-5 cloves garlic

3 tbsp. chickpea miso (or mild yellow miso if you are not detoxing or soy-sensitive)

2 tbsp. fresh lemon juice (1/2 – 1 lemon)

2 bunches fresh basil

Tear basil leaves from stem. Place all ingredients in a food processor and blend until smooth. Thin with additional lemon juice, if desired.

Toss with spaghetti squash, use to flavor soups, or add onto sandwiches and pastas.

This guide is a must-have for anyone with multiple food sensitivities. It takes the guesswork out of the initial search that must go into creating a new lifestyle. I wish I had it last year, but I am so grateful to have it now — it will be a great asset in maintaining an optimal eating structure.

Small enough to fit into your purse, this indispensible guide contains over 10,000 sources of GF/SF/DF items in grocery stores. Is ice cream on your list (or wish it was)? You have no less than 17 brands to choose from, including easily accessible sources like Coldstone Creamery, Dreyers/Edy’s and Safeway Select.

I am so excited to have this guide, and am looking forward to having it as a guide for some of my food-intolerant clientele!
For those of you with food intolerances, what other sources have you utilized to help you navigate the grocery store?

Food for Life has done an excellent job of creating a variety of breads that are satisfying, unique, and versatile. Among my favorites of the company’s options is their millet bread; it is the only one I can eat without toasting (although I still prefer it toasted).

Food for Life’s Millet bread is moist and slightly sweet with bits of crunchy whole grain millet embedded in the loaf. It is the perfect carrier to the cashew butter ginger jam breakfast sandwiches that are a mainstay in my home. I nearly always gravitate to this loaf, occasionally seeking variety in the Raisin Almond Loaf or the China Black Rice Loaf.

If you are working on a gluten-free diet, give Food for Life’s Millet Bread a whirl. If you have a personal favorite that you use, please share it here!

Two readers requested a gluten-free, dairy-free lasagna recipe. Surprising as it may seem, not all tomato, marinara or pasta sauces are gluten-free and some even contain dairy, so be sure to read the label carefully before making your selection. For those who cannot tolerate soy, this recipe can be made soy free by eliminating the tofu. Simply increase the number of eggs to four. Distribute the egg mixture in equal parts over each layer of noodle and top with sauce as per recipe instructions.

Serves 6 to 8

• 1 (14-ounce) package soft tofu (not silken), drained (omit for soy-free)
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 1 pound ground turkey or chicken (I used grass-fed ground beef)
• 3/4 pound button mushrooms, thinly sliced
• 3 cloves garlic, finely chopped
• 1 teaspoon chopped fresh oregano leaves or 1/2 teaspoon dried
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper
• 1 bunch spinach, stemmed, cleaned and coarsely chopped
• 1 bunch fresh basil, stemmed and coarsely chopped
• 4 cups gluten-free tomato or marinara sauce
• 2 large eggs, beaten
• 2 tablespoons garbanzo or fava bean flour (any gluten-free flour will be fine)
• 1 (16-ounce) package gluten-free lasagna noodles
• (always an improviser, I added carrots, broccoli, zucchini, and red peppers to my lasagna mix in place of the tofu.)

To prepare the filling, coarsely crumble tofu onto two layers of a lint-free dish towel. Wrap tofu in the towel and lightly press out excess moisture; set aside.

Heat olive oil in a large skillet over medium-high heat and sauté onion until tender, about 4 minutes. Add turkey and cook, stirring frequently, until just brown, about 8 minutes. Add mushrooms, garlic, oregano, 1/4 teaspoon salt and pepper. Cook, stirring occasionally, until the liquid has evaporated, about 10 minutes. In two batches, add the spinach and cook until just wilted, about 2 minutes each. Stir in basil and tomato sauce. Decrease the heat to low, cover, and simmer for about 15 minutes. Taste and adjust seasoning.

Whisk eggs and remaining 1/4 teaspoon salt together in a medium bowl. Add flour and whisk until well blended and slightly thickened, about 1 minute. Unwrap tofu, crumble it into small pieces and add it to egg mixture. Stir to fully coat. Set aside.

Meanwhile, cook lasagna noodles according to package directions in salted boiling water, but reduce the cooking time by 5 minutes. The noodles should be slightly firm, as they will continue cooking in the oven. Drain, rinse with cold water, and drain again.

To assemble the lasagna, preheat oven to 350° F. Ladle 1/4 cup of the sauce into the bottom of a 13x9x2-inch baking dish and spread it out evenly. Place 3 lasagna sheets on top of the sauce. Place 1/3 of the tofu mixture on the lasagna sheets along with about a 1/4 of the sauce, distributing it evenly. Repeat layering two more times with 3 lasagna sheets, 1/3 of the tofu mixture and 1/4 of the sauce. (If going soy-free, pour a little of the beaten eggs over each layer as well) Finish with a final layer of noodles and remaining sauce, taking care to spread the sauce evenly all the way to the corners. Cover the dish tightly with aluminum foil and bake for 45 minutes. Remove the lasagna from the oven and let stand 15 minutes before slicing.

Nutrition Info

Per serving (About 16.5oz/472g-wt.): 570 calories (170 from fat), 18g total fat, 3.5g saturated fat, 30g protein, 69g total carbohydrate (6g dietary fiber, 2g sugar), 115mg cholesterol, 880mg sodium

Last month, a new challenge came my way — healthy eating while traveling via roadway, cross-country.

I took an 8-day trek with a friend, acting as co-pilot as he made his way to the east coast for new employment opportunities. The challenge of following a gluten, dairy, soy-free whole foods diet on the road were new to me, and definitely not without some slip-ups and hard lessons learned.

Here’s what I have discovered:

1) Wendy’s offers baked potatoes, and can be found along most major highways throughout the country. Pair it with a salad and you can have a reasonably healthy meal in what may seem a completely inhospitable area. A squeeze of fresh lemon can make a great dressing on any vegetable!
2) Sustaining oneself on nuts and trail mix does not lead to satisfaction (at least in my case). Portable sources of satisfying foods to have in the car: tuna or salmon in shelf-stable containment, organic soy or meat jerkies, whole grain crackers (Triscuits can be found anywhere, Mary’s Gone Crackers are gluten-free and at any Whole Foods), rice cakes and nut butters, and raw veggies with hummus can come in VERY handy when you are hungry and there is no decent food in sight.

3) Because I was traveling back west by plane, I did not have a cooler of goodies to take with me. If at all possible, bring a cooler for perishable items like hummus, fresh veggies, open containers of dairy-free milk (you can buy rice and soy milks in 8oz. lunchbox sizes – these are VERY handy when refrigeration is unreliable) and leftovers from restaurants. You can purchase ice daily or get it from hotels, or alternatively have a car-friendly portable cooler with you.

4) Expect slip-ups. When eating out, you cannot control what is happening in someone else’s kitchen. Sometimes, if ill-prepared, all that is offered you is something your body doesn’t favor. Or perhaps you make the epic mistake I did and wait too long, get too hungry, and maul the bread basket when it is placed in front of you. To combat mistakes, accidents, and lapses in judgment, bring along the digestive supplements your body needs to thrive. Depending on your individual condition, you may benefit from digestive enzymes, probiotics, fiber supplements, or hydrochloric acid. Having it on hand can ease the pain of most slip-ups. It took two days to get my system back on track after the breadbasket binge, and I know it would have been longer if I hadn’t been prepared for contamination.

5) Use your best judgment. My understanding has been that bread was one of the least dramatic sensitivities my body has, and soy is one of the highest. I know my body is sensitive to the protein in cow’s milk and cheese, and not as adverse to half and half, which is mostly fat. I know I can get away with some coffee, but not too much. Working with this knowledge, I had drip coffee with a little half and half and avoided soy/dairy lattes, did not punish my car companion by eating soy products, and learned (the hard way) that gluten has a much stronger impact on my body – especially if consumed repeatedly – than I had previously realized.

My next road trip is down the coast in July. I anticipate it will be a much smoother, easier process since I will have a cooler and it will be far less time on the road. I also have the benefit of roadside fruit vendors coming into season, especially as I head south. I’m excited to see how round two goes. If anything notable occurs, I’ll be certain to mention it here!

What is your experience during travel? How do you maintain a healthy diet or avoid foods you are allergic to when you are on the road? Your ideas are valuable gems that can help others; please let me know your healthy travel secrets!

They have partnered with DaVinci’s bakery to reach out to those of us who have food intolerances. DaVinci’s makes a D/S/F pizza crust and DaVinci’s has been offering soy cheese to those who are lactose intolerant (please note – the soy cheese make have the milk protein casein in it; check with staff to make sure). I’m no stranger to a cheeseless pizza from my vegan days (back in the 90′s, in Alaska, when soy cheese was relatively unheard of), so even if Romio’s hasn’t figured out a dairy-soy free cheese, I’ll gladly order a pie from them the next time I’m having a craving for pizza or wanting to prep for a long run.

Please show Romio’s your support by ordering from them the next time you want a pie. Thank them for considering those with food intolerances and encourage them to keep up the good work!

Romio’s is located in Greenwood, but offers delivers free to the following areas:
North to 160th St.
East to I-5
West to Puget Sound
South to the Ship Canal

Greenwood, Phinney, Green Lake, Wallingford, Fremont, Ballard, Loyal Heights, Crown Hill, North Beach, Blue Ridge, North Park, Broadview, North Gate, And Bitter Lake.

ROMiÓS PIZZA & PASTA
Greenwood
8523 GREENWOOD AVE. N.
SEATTLEWA 98103

Tel: (206) 782-9005
Fax: (206) 781-9181
E-Mail: office@romiospizza.com

In fact, “they” have labeled it as it’s own disorder: orthorexia.
In defiance of othorexia, and spurred forth by menstrual cravings, I made brownies. Gluten, soy, dairy-free brownies.

With the help of my friends at Namaste Foods, I was able to pull some incredibly moist, delicious brownies out of my oven Friday evening. They were light, fluffy, and it was impossible to tell they were wheat-free! They did not crumble, were not gritty, and took my addition of almonds, dried fruits, and candied ginger quite well.

Namaste Foods is a purveyor of allergy-free products. They make it possible for people like me to get a sugar high without getting sick. And while this isn’t recommended, being able to have a slice of cake, a brownie, or some lovely treat without feeling miserable afterwards is a new and welcome concept; highly encouraged for those who have been missing out! No brain fog, no crazy fatigue. No bloating or unmentionable digestive distress. Just sweet, sweet chocolate cakiness in my mouth.

Thank you, Namaste Foods!

(Namaste Foods has a wealth of allergy-free products available at Whole Foods, PCC, Wild Oats, and hopefully – your neighborhood health food store. You may also visit their website by clicking here.

De-evolution is essentially a backslide; it’s the obvious slip up we make when things are going really well. If everything else is good – we are well hydrated, rested, eating well and have a vibrant personal life we can still sometimes fall prey to slip ups even though we know better.

Why does this happen?