There are certain things (foods, activities, etc) that just make you feel #healthy like sweating or eating dark leafy greens. Drinking #kombucha has that instant effect on me. I do have to say it’s an acquired (slightly tangy) taste and expensive (unfortunately) at $4 a 16oz bottle (hence why I only indulge once or twice a week). This #fermented #tea has both #bacteria and #yeast and is naturally #lowsugar. It’s great for #digestion, has #immuneboosting properties, helps increase #energy, and some animal studies suggest it has #preventive and #curative effects on a number of #metabolic diseases (too early to confirm). My favorite is #blackchia from @gtskombucha.
FYI: You can totally make your own, and they say it’s relatively easy. Haven’t tried yet… maybe when Theo is a little older ;)
#bushwicknutrition #bushwick #lazynutrition #lazynutritionist #probiotics

Fermented & Cultured Foods 101

(Kvass Soup, Kefir, Pickles)

Fermented and cultured foods have long been touted for their health benefits, but do you know why? A staple in many cultures, fermented foods like kimchi, miso, sauerkraut and kombucha, and cultured foods like kefir, Greek yogurt and buttermilk promote the proliferation of good bacteria in our gut, which aid in digestion and boost our immune system. Having a healthy gut filled with good bacteria, known as probiotics, can help us reduce gas and bloating after meals and even shed a few pounds!

Fruits, vegetables and fiber from whole foods can help promote the growth of strong, healthy bacteria, but, unfortunately, many things in our environment wreak havoc on a healthy gut.

Good Bacteria, Don’t Go! 

Step 1: Don’t eat processed foods. Many ingredients in processed foods are foreign to our digestive tract and we are not equipped with the right enzymes to break them down. Unhealthy bacteria feed on these foreign ingredients such as artificial sweeteners, which cause them to proliferate and potentially outnumber the healthy bacteria. An uncomfortable side effect of this process is gas, which makes us feel bloated. Cutting down or avoiding processed foods, as well as adding cultured and fermented foods, can help the good bacteria flourish.

Step 2: Check your antibiotic use. Along with wiping out the bacteria that makes us sick, antibiotics clear the healthy lining of good bacteria in our gut. If you are prescribed antibiotics for longer than three days, you may consider taking a probiotic supplement during and for at least a week after treatment. Recommendations can range anywhere from 1 to 30 Billion CFU’s (Colony Forming Units) per day, depending on age and symptoms. Some of my favorite probiotic supplements include: Align® probiotic, Culturelle® probiotic, Designs For Health probiotic synergy, and Garden of Life raw probiotics. 

How can we bring the good bacteria back?

Eat cultured and fermented foods! (Of course…) These foods contain healthy bacteria, yeasts and/or fungi that set up shop in our gut as we digest them. To start, aim for one serving of these cultured and fermented foods per day.

Here is a list of fermented and cultured foods to try:

Fermented

• Pickles
• Pickled Fruits and Vegetables
• Miso
• Kombucha
• Sauerkraut
• Homemade Ketchup
• Kimchi
• Kvass
• Fermented Salsa
• Sourdough Bread 

Cultured

• Kefir
• Buttermilk
• Cultured Sour Cream (low fat)
• Lebneh Cheese (low fat)

Let me know what your favorite cultured or fermented food is at Bushwick Nutrition! 

Co-Written by Debi Zvi RD, CDN & Alanna Cabrero, MS, RD, CDN 

Originally posted on NYHRC Tumblr 

Reference: Probiotics & Fermented Foods. Sacramento Natural Foods Co-Op. 

Edited by the Tamara Cabrero & NYHRC Team 

Kombucha: The Healthy Alternative to Soda

Looking to quench your thirst and kick your soda addiction? Finally, there is a delicious and healthy alternative—kombucha! What is that? Kombucha is a fermented tea that typically includes a mixture of yeast, good bacteria, a natural sweetener and black tea. It’s fizzy like soda but very low in sugar—2 grams per 8 ounce serving versus 27 grams for soda. 

Kombucha Nutrition

Kombucha is known as a functional food, or drink in this case, as it has additional health benefits. Functional foods don’t just provide us with energy in the form of fat, carbohydrates and protein, but they also contain properties that promote health. In this case, kombucha is an antioxidant-rich drink with organic acids, enzymes, probiotics and B vitamins. The organic acids remove toxins from the liver and digestive tract. The enzymes and probiotics aid in nutrient absorption, gut health, waste removal and support immune function, and the B vitamins enhance metabolism.

Raw kombucha is sold in its original flavor or with aromatics like ginger, fruit—ranging from pomegranate to passion fruit and the trending superfood, chia seeds. It has a unique sweet-sour taste that some liken to a great beer. Oh yeah! 

Tips for Kombucha Consumption

• Make sure your kombucha is raw. Pasteurized kombucha is high in sugar and has very few of the health benefits compared to its raw counterpart because the good bacteria has been destroyed.
• As it is often made from fermented black tea, most kombucha has a bit of caffeine and a trace amount of alcohol.
• You can find Kombuchu at local stores or delivered to your front door from Fresh Direct. 
• You might even consider making your own!

Have you tried kombucha? What’s your favorite flavor? Let me know @BushwickNutrition 

Written by Debi Zvi, RD, CDN and Alanna Cabrero, MS, RD, CDN

Edited by Tamara Cabrero & NYHRC Team

Originally posted on NYHRC Tumblr  

7 Cold-Stomping Remedies

I love New York, but it can be hard to appreciate the amazing allure of the city at this time of year when it’s cold, dreary, and just plain slushy. The subway echoes with the sounds of sniffling, coughing and sneezing, and the common cold seems to lurk around every corner. A cold, like the flu, is viral and therefore resistant to antibiotics. But unlike the flu, which is a much more serious concern, the common cold is usually pretty mild, lasting between 7 to 10 days. That said, it shouldn’t be trivialized because it is the leading cause of doctor’s visits, sick days, and can put a real damper on your quality of life.

Since we are still at the peak of the cold and flu season (I know, I know, will it never end?), it’s a perfect time to talk about ways to prevent the common cold from occurring in the first place.

#1. Get your zzzzz time. Back in April, the Bushwick Nutrition blog looked into sleep for weight control. Not surprisingly, sleep has even more benefits as people who do not get enough sleep (less than 7 hours), are 3 to 5 times more likely to develop a cold. This makes total sense since sleep is an important predictor of immunity. So make sure to put sleep as your number one priority during these cold months!

#2. Eat more fresh garlic. Garlic is a popular folk remedy but recent studies have shown that eating garlic can boost the number of T-cells in the bloodstream, which play a vital role in strengthening the immune system and fighting viruses like the common cold. Tip: Garlic must be fresh. as the active ingredient is destroyed within an hour or so after smashing. Compress, smash, or juice/blend the garlic to maximize benefits. Try Raquel’s, owner of Pitanga Juice, remedy of fresh garlic, raw honey, cayenne pepper, and lemon (see pic). Talk about a serious immune boost! Tip: For easier digestion, mix the above with a little aloe vera juice.

#3. Hydrate! Not only do liquids prevent dehydration, but hot liquids relieve nasal congestion, soothe inflammation in the nose and throat area, and keep the gut moving. You want to aid your immune system by helping it work better especially during these dry months, and water forms a part of every cell in the body! Try elderberry or herbal teas with honey and lime. 

#4. Get your green on. Juicing or blending can be a great way to incorporate amazing greens like kale, bok choy, and arugula (to name a few) into your diet. They are naturally high in vitamins A and C that help keep your immune system strong, while also aiding with inflammation. Note: Taking large doses of vitamin C has NOT proven to help combat a cold. That said, it is beneficial to meet your daily needs – about 75 to 90mg a day (a little different than the 1000mg megadoses!).

#5. Keep your gut healthy with pro/prebiotic rich food sources. The gut plays a huge role in keeping your immune system strong. After all, 70% of immune cells are found in the gut! Therefore, eating foods like Greek yogurt, kefir, kombucha, sauerkraut, miso, and sourdough bread, which all have “good bacteria”, as well as prebiotic food sources that feed the healthy bacteria, like whole grains, bananas, artichokes, onions and leeks, will only make you stronger.

#6. Mushrooms are the immune system cheerleaders. Mushrooms are antiviral and antibacterial. They also encourage your immune cells to multiply. Reishi mushrooms are particularly beneficial for respiratory conditions, so eat up!

#7. Work it out. Chronic stress suppresses the immune cells and exercise is a great de-stressor. By exercising regularly you are not only helping your heart, your metabolism and your digestion, but you are also helping your immune system do a better job! A study in the Medicine & Science in Sports & Exercise showed that people who engaged in regular to moderate activity lowered their risk of flu by 33%! That said- if you are already feeling sick, skip the workout and save your energy. 

How do you keep the common cold at bay?

Written by Alanna Cabrero, MS, RD, CDN 

Photographed by Pitanga Juice. 

Edited by Tamara Cabrero & NYHRC Team 

2014 Food & Fitness Trends!

Getting fit, losing weight and feeling great are always top priorities for the New Year. How we achieve these goals is constantly evolving to fit our busy, eclectic lifestyles. 

Here are a few of the top food and fitness trends for 2014!

Clean Eating. I don’t mean practicing food safety like washing your greens, the idea behind Clean Eating is to eat foods in their “whole” state. With increased awareness of frankenfood (GMOs) or fake foods, people are paying more attention to what they put in their bodies rather than just looking at calories and grams of fat. This means staying away from processed/refined foods and additives like artificial chemicals (i.e. artificial sweeteners), flavors and preservatives. Next time you have a meal, ask yourself: Is this food or foodstuff? 

Farm-to-Table. Following in the footsteps of the clean eating approach, choosing cleaner, sustainable, exotic meats (like goat and rabbit that come from small-scale producers) as well as seasonal produce from local farmers offers a new feel-good approach to eating. A few of my favorite farm-to-table restaurants in NYC are Rosemary’s (don’t forget to visit the rooftop garden that supplies their kitchen!), Roberta’s in Bushwick, Brooklyn (where I had my wedding reception—oh yeah, ahead of the trend!) and Blue Hill NY (you can also visit their farm).

Promoting Healthy Gut Bacteria. It’s just not enough to take away foods that may be bad for your gut, i.e. the Standard American Diet (appropriately called SAD); we also have to promote a happy gut. The hundreds of trillions of bacteria (or lack thereof) may predispose us to obesity and a whole range of inflammatory chronic diseases including metabolic syndrome, cardiovascular disease, obesity, Type 2 diabetes and perhaps cancer. Eating foods high in fiber such as whole grains, vegetables, fruit (not just supplements), fermented sauerkraut, kimchi, miso, yogurt, kombucha and kefir increase our microbial diversity and keep our gut healthy.

Egg Yolks Are Back! Woohoo! Blood cholesterol (aka having high cholesterol) is strongly affected by saturated fat, but not so much by dietary cholesterol. So, unless you are at particularly high risk for cardiovascular disease, there is no need to shun the egg yolk! This awesome whole food is loaded with choline associated with brain health; lutein and zeaxanthin two antioxidants particularly great for eye health and vitamin D, a vitamin that most Americans highly lack.

Fishy Fish. I get it; most people have a love hate relationship with anchovies and sardines. But there is no denying these fish are really good for you. They are extremely high in omega-3 fatty acids, amazing for your skin, hair and heart. In addition, they are chockfull of calcium and vitamin D. They are also on the bottom of the seafood chain, so they are naturally low in mercury and PCBs. If you are interested in the canned fish experience, check out Maiden Lane in the East Village. If you’re not sure what to order, try their excellent fish board!

Cauliflower & Brussels Sprouts. I will be talking more about these amazing vegetables in later posts, but for now, all I can say is—eat them. These cruciferous super vegetables are incredibly beneficial to your health, versatile and go well with just about anything.

Express Workouts. High intensity interval training (HIIT) involves short bursts of exercise with brief recovery breaks. Jenn Hamlin, a group fitness instructor at NYHRC, describes Tabata, a specific form of HIIT, as the perfect New York workout. “It enhances your athletic performance activating both the aerobic and anaerobic energy systems and spikes your caloric expenditure while decreases body fat in the shortest amount of time!” It’s an efficient method of training that still gives you time to grab lunch. 

Corporate Wellness. Ask about Worker Incentive Programs. These are part of employer-based health promotion programming and health care benefits. They are becoming very popular and many businesses offer them. Imagine how quickly you would achieve your goals if you also paired it with nutrition counseling!

What trend are you looking forward to trying out in 2014?

Written by Alanna Cabrero, MS, RD, CDN  

References:

Fitness Trends 2014: 20 Popular Workouts For The Year Ahead. Huffpost Living. 

2014 Nutrition trends and their nutrition benefits. Rachel Begun.  

The Top 8 Healthy Food Trends for 2014. Wake Up World. 

10 Fitness and Wellness Trends of 2014. Well+Good’s

Fitness trends 2014: Zumba not the HIIT the trendspotters thought 

Exciting new fitness trends are making workouts easier. The Wellness Advisor, Fall 2013/ Winter 2014.

Edited by Tamara Cabrero 

Originally posted on NYHRC Tumblr 

My Big Thin Greek Yogurt

With fourteen Pinkberry locations in Manhattan alone and the opening of a Chobani yogurt bar in July 2012, it’s pretty obvious that New Yorkers are crazy about Greek yogurt!

The name “Greek yogurt” currently references how the yogurt is made rather than the country where it originated. Greek yogurt is made by straining out the whey (watery liquid part) of the yogurt. This process creates a thicker, creamier yogurt, reduces the liquid content, and increases the nutritional density.  

Nutritionally, Greek yogurt rocks! Compared to traditional unsweetened yogurt, Greek yogurt has:

• Almost triple the protein content (15-20 grams per 6 oz serving), leaving you feeling fuller longer
• Half the sugar, about 5-8 grams per serving
• Up to 95% of the lactose (sugar in milk) removed, making it a better option for the lactose intolerant
• Healthy bacteria! Live bacteria have been shown to help the immune system and promote regular digestion. Make sure to look for the National Yogurt Association seal of approval. “Live & Active Cultures“ 
• Proven to keep age-related weight gain at bay, according to a study published in the New England Journal of Medicine focusing on one serving of low-fat, plain yogurt per day 

To Consider:

• Greek yogurt naturally has more fat content so beware of the saturated fat content, which can raise the “bad” cholesterol (LDL). When going Greek, stick to nonfat or low fat.
• Greek yogurt has less calcium than regular yogurt as some calcium is lost in the liquid whey. However, one serving still has 200mg or 20% of your daily recommendation.
• Compared to natural yogurts, the flavor can be tart. Add fruit or spices, such as cinnamon to naturally sweeten.
• Environmental experts are concerned that acid whey, a byproduct of the Greek yogurt straining process, may become harmful to aquatic life if improperly handled. Currently, acid whey is used mostly as fertilizer or as a protein supplement for animal feed, but as the popularity of Greek yogurt increases – Greek yogurt comprises 35% of all yogurts on the market – the issue of proper byproduct handling will become crucial.

Note: acid whey differs from sweet whey, which is a byproduct of making cheese.

Healthy Ways of Going Greek

• Opt for nonfat, unflavored Greek yogurt and DIY toppings toavoid added sugars and calories. Use fresh or frozen fruit and for extra flavor add vanilla, lemon or 1 tsp of natural sweetener such as honey, agave nectar, or molasses.
• A recent study showed that breakfast is the meal lowest in protein content. What better way to start your day than with protein-rich Greek yogurt for breakfast? Add healthy fat such as nuts (almonds, walnuts), seeds (flax, chia, sunflower) or homemade granola and you have a complete, balanced meal.
• Greek yogurt is very versatile. Use plain Greek yogurt as a cooking substitute for sour cream, mayonnaise, cream cheese, sauces, dressings or toppings. Tzatziki is one of my favorite sauces. All you need is yogurt, cucumber, garlic, lemon, parsley and mint. 

Brands I like

Unsweetened

• Chobani 0% Nonfat Plain
• Dannon Oikos Fat Free
• Fage Total 0% Plain
• Stonyfield 0% Organic Plain
• Yoplait Greek Plain
• 365 Nonfat Plain

Sweetened

• Fage Total 0% Strawberry Goji, Raspberry or Strawberry
• Stonyfield Oikos Organic with Superfruits or Vanilla
• Trader Joe’s Greek Style Nonfat Pomegranate
• Wallaby Organic Lowfat with cherries
• Wallaby Organic Nonfat with Mixed Berries

Written by Alanna Cabrero, MS, RD. Originally posted on NYHRC Tumblr

Edited and photographed by TCabrarr 

References:

Here’s the Scoop on Greek Yogurt. Environmental Nutrition. June 2013.

Not All Yogurts Are Created Equal. Environmental Nutrition. June 2011.

Whey-ing Greek yogurts environmental impact. Eatocracy. June 2013. 

Giles-Smith, K.  Milk Proteins: Packing a Powerful Nutritional Punch. Today’s Dietitian. 

 Greek Yogurt vs. Regular Yogurt. US News. September 2011.

Gut Flora: The Forgotten Body Organ

During the past few weeks, I have done a little self-experimenting and a lot of reading- mostly about ways to improve our gut. My conclusion? We need to repopulate the healthy bacteria in our gut. Yup. A large dose of healthy bacteria can do the body wonders!

What are probiotics and why are they so important?
Our large intestines are inhabited by trillions of beneficial bacteria or gut flora often referred to as probiotics, literally meaning “encouraging life.” When these are administered in adequate amounts they provide a benefit to the host (i.e. us!). Probiotics are introduced in our system after birth and are available both in the gut and in certain foods. These bacteria are primarily composed of Lactobacillus (L.) and bifidobacterium (B.). Probi’s are essential because they:

• aid digestion and absorption of key nutrients and vitamins
• treat severeal digestive problems including infectious diarrhea, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD) including Crohn’s and ulcerative colitis
• are “priming” or training our immune system for contact with harmful bacteria, and learning how to respond to bacteria without having to suffer an infection. It is important to note that approximately 25% of our immune cells and 60-70% of our immune response is located in the gut, therefore this healthy bacteria acts somewhat as a first defense
• lower our vulnerability to food borne illnesses and prevent spread of opportunistic or bad bacteria such as Enterobacteria, Staphylococcus and Clostridium
• strengthen our immune system and the bacteria already present in our gut, therefore preventing sickness
• aid with certain allergies or allergy symptoms such as atopic dermatitis

How much should you consume a day?
There is no set guideline for probiotic intake, however consuming a diet high in probiotics as well as prebiotics (more below) can provide amazing health benefits, as mentioned above. Recommendations can range anywhere from 1 Billion to 30 Billion CFU’s (Colony Forming Units) per day, depending on age and symptoms. CFU’s are the number of dormant bacteria cells. 

A gut flora- stimulating diet would include:

• Yogurt, brands such as Wallaby Organic, Good Belly, Horizon Organic, DanActive, Trader Joes, Stonyfield Farm, and Brown Cow have shown to have at least 5 Billion CFU’s per serving.
• Fermented foods:  yogurts, kimchi (Korean pickled vegetables), sauerkraut, kefir (fermented milk), some cottage cheese, aged cheese, and soy products like miso and tempeh
• A diet rich in prebiotics, which help probiotics grow. Sources include:  kefir, whole grains, barley, flax, oatmeal, onions, green vegetables (spinach, kale, collard greens), legumes, berries and bananas
• A high quality probiotic supplement. A few I like are: Good Belly probiotic powder, Jarrow Formula Ideal Bowel Support, Metagenics, Culturelle, and Nature’s Bounty. Unfortunately, if you are looking for better results, the content of protiotic i.e. CFUs is more important than how it is consumed (food or supplement). The supplement should be “clinically proven” and include: strain, CFUs, expiration date, suggested serving size, health benefits, proper storage conditions, and corporate contact information
• Homemade cultured foods using acidophilus and bifidobacterium as the starter bacteria or homemade fermented foods. See below for quick recipe!

Certain factors can influence the intestinal flora and increase the levels of harmful bacteria, among those are:

1. an unbalanced diet- diet high in sugar, fat and processed foods prevents them from growing and thriving
2. ***antibiotic therapy- kills both good and bad bacteria
3. stress
4. fatigue
5. aging
6. bacteria-contaminated food

BOTTOM LINE: Crowd out the bad bacteria by improving your healthy gut bacteria and consuming a diet high in pro and prebiotics. 

Pictured Cucumber Pickles Recipe from the book by Chernila A. “The Homemade Pantry: 101 Foods You Can Stop Buying & Start Making." 

NOTE:

• Especially if you are taking medication or other dietary supplements, talk to your doctor before taking protiotic supplements.
• Not all probiotics are created equal. Different strains of even the same species can be different and may not produce the same effects. 

If you would like more information on how to improve your health in a safe and efficient way, contact me now!

Pic from Chiot’s Run on Flickr

References:

Palmer S. Probiotics’ Potential: Research Suggests Beneficial Bacteria May Support Immune Health. Today’s Dietitian
The Intestine/Immune Connection. VitaBase.

All About Probiotics. Integrative Therapies Program.