We came across this new study below regarding probiotic use in athletes.

While we include a probiotic in our foundational programs for athletes and clients with compromised digestion and depressed IgAs (tested via saliva testing), we also encourage fermented foods (i.e. sauerkraut) and feature cultured vegetables on the Eat Like the Pros menu. The connection between digestion and immunity is a strong one. It is important that our clients aren’t dealing with colds during the season, or anytime for that matter!

Below is the abstract and summary of key findings (provided by Emerson Ecologics).

Author: Steve Austin, N.D.
Reference: Cox AJ, Pyne DB, Saunders PU, Fricker PA. Oral administration of the probiotic Lactobacillus fermentum VRI-003 and mucosal immunity in endurance athletes. Br J Sports Med 2010;44:222-6.
Design: Randomized double blind cross-over intervention trial
Participants: 20 healthy male long-distance runners, mean age 27 years
Study Medication and Dosage: 12 billion spore-forming units per day of Lactobacillus fermentum in freeze-dried powder placed in capsules or identical-appearing placebo administered in two divided doses per day for one month
Primary Outcome Measures: Incidence, duration, and severity of respiratory infections

Key Findings: Mean episode severity on a scale of 1-to-3 (where “1″ was mild and “3″ was severe) was 1.0 in the probiotics group versus 1.7 in the placebo group P=0.06 for the difference). The number of symptomatic days in the probiotics group totaled 30 versus 72 with placebo (P<0.001 for the difference). The trial was underpowered to detect a significant reduction in the actual number of respiratory infections, though the number of episodes in the probiotics group (4) was less than half the corresponding number in the placebo group (9).
Treadmill performance was also tracked and was not affected significantly by probiotics or placebo interventions. A statistically-nonsignificant doubling of interferon gamma levels was noted in the probiotics group.

Practice Implications: Strenuous exercise has been reported to increase susceptibility to common colds. Previous research suggests that secretory IgA may decrease as a result of strenuous training. Some researchers have suggested that these decreases could be responsible for the higher incidence of colds reported in training athletes. IgA levels did climb in the current trial (21-29%) but these increases did not achieve statistical significance. That said, however, a variety of immune parameters have previously been reported to respond to probiotics therapy (e.g., the phagocytic action of white blood cells).

Previous double blind research has shown a reduction in severity and duration of colds in both children (Pediatrics 2009;124:e172-9) and adults (Clin Nutr 2005;24:481-91). This trial confirms previous evidence that probiotics have similar effects in athletes in training (e.g., Int J Sport Nutr Exer Metab 2007;17:352-63).

We still do not know optimal doses for probiotics or which strains are most effective. However, relatively common strains of Lactobacilli and Bifidobacteria appear to provide a significant prophylactic and therapeutic effect. Adult doses in positive trials often range between 10 and 20 billion spore forming units per day.

Healthcare practitioners may now advise athletes in training that taking probiotics prophylactically could reduce the risk of acquiring a cold.

Unlike with some other supplements in the news these days, ingesting probiotics will not disqualify anyone from an athletic event.

Julie H. Burns, MS, RD, CCN is founder of SportFuel and Eat Like the Pros®, both located in the Chicago suburbs. SportFuel is an integrative nutrition consulting firm, while Eat Like the Pros is an organic meal delivery service. Julie’s past and current clients include the Chicago Blackhawks hockey team, Chicago White Sox baseball team, Chicago Bears football team, Chicago Bulls basketball team, Northwestern University’s varsity teams, Next Level Performance and individual pro and elite athletes.

Jenny Westerkamp, RD is a registered dietitian and nutrition consultant for SportFuel and Eat Like the Pros, both based out of the Chicago suburbs. SportFuel is an integrative nutrition practice, while Eat Like the Pros is an organic meal delivery service. Jenny is also the co-founder of All Access Internships, a website dedicated to serving the dietetic student community. She enjoys writing about real food and has contributed a variety of websites, newsletters, online magazines, and blogs.

Vitamin D, a much-researched HORMONE (yes, hormone) has made its way into mainstream buzz. You can find it fortifed in a variety of food products including fruit juices and milk. Vitamin D once was thought to be mostly involved in bone development, but in fact, it wears many hats! Did you know that Vitamin D can up-regulate and down-regulate at least 1,000 genes? There is also growing support that it plays roles in the immune system, cardiovascular health, and even athletic performance! Here is an interesting article on vitamin D and athletic performance from the New York Times.

Where do you get Vitamin D from?
The sun is the best and most natural form. In fact, the UV light provides not only D3, but 9 other forms of Vitamin D with likely, but as yet unknown, function. We recommend organ meats, salmon, and real milk as well as cod liver oil (We love Green Pasture Blue Ice Royal!) to get food sources of vitamin D. Also, spending 30 minutes per day in the sun (in the summer months) is beneficial.

At SportFuel, we first recommend a Vitamin D home test from ZRT labs (email us and we’ll send you a test kit!). You can also go to your physician and it is most likely covered by insurance. Aim for blood levels of 25OH Vitamin D to be at about 50 nanograms per milliliter at least. We want all our SportFuel clients athletes to be at 70-90ng/mL. If low in vitamin D, and when food is not enough, we typically recommend 5,000IU daily of Vitamin D3 (and sometimes more depending on current levels or when someone is sick). Unfortunately, vitamin D3 is synthetic, so always tell your health professional how many IUs you are taking so as not to take a toxic level (the cases of vitamin D toxicity are rare, and some studies report toxicity at 100,000IU/day). It is interesting to note that with the sunlight exposure that provides vitamin D, your body can actually automatically turn off Vitamin D production when it is sufficient…always trust the body!!

Julie H. Burns, MS, RD, CCN is founder of SportFuel and Eat Like the Pros®, both located in the Chicago suburbs. SportFuel is an integrative nutrition consulting firm, while Eat Like the Pros is an organic meal delivery service. Julie’s past and current clients include the Chicago Blackhawks hockey team, Chicago White Sox baseball team, Chicago Bears football team, Chicago Bulls basketball team, Northwestern University’s varsity teams, Next Level Performance and individual pro and elite athletes.

Jenny Westerkamp, RD is a registered dietitian and nutrition consultant for SportFuel and Eat Like the Pros, both based out of the Chicago suburbs. SportFuel is an integrative nutrition practice, while Eat Like the Pros is an organic meal delivery service. Jenny is also the co-founder of All Access Internships, a website dedicated to serving the dietetic student community. She enjoys writing about real food and has contributed a variety of websites, newsletters, online magazines, and blogs.

There have been recent attacks on butter saying it makes you fat and increases bad fats in the body. Of course, butter has been highly recommended as an excellent choice for fat in the carbohydrate-controlled diet, provided it is from an organically grown, pasture-fed cow. So, how can this timeless tradition of a staple in mankind raise such an accusation? It appears to be focused on the body’s insulin response.

The hormone insulin is normally released in the body after consuming food, particularly after a carbohydrate-rich meal. It helps to lower the blood sugar and store the carbohydrates, fats, and protein in the body. If the body produces too much insulin, it will increase fat storage and lower fat breakdown, causing concern for weight gain, and increase production of triacylglycerols (TAG), which is a risk factor for heart disease if too high.

The first two accusations against butter point to studies that found the body released more insulin after eating high-protein foods than with high carbohydrate foods, and another with a high fat diet producing more than a high-carbohydrate diet . In the first study, many of the results were quite variable, showing that each person will have different responses to food, especially since their regular diets were not all the same and were most likely proficient at eating the typical high-carbohydrate diets. In addition, fat and protein as a percentage of total intake were negatively correlated with the insulin score, saying that as fat and protein increased, the insulin score decreased. As for the second study, they only used 7 volunteers to make their claims on a diet lasting only 3 weeks with the carbohydrate still being high (40%). This does not give the body enough time to adjust to higher fat and is still not very low in carbohydrate. Finally, to top it all off, the first study did not even use butter, and the second used mostly unsaturated fat (oils) with only 13% more saturated than the high-carbohydrate group.

Another accusation was made directly at butter in relation to it causing a greater insulin response leading to the struggle with weight-gain in some low-carb dieters. The main study used in this claim again had a low amount of participants of 14 but also gave a meal that was only 6% protein while adding the fat to pasta, bread, and skim yogurt. This makes it difficult to say what would happen in a typical carbohydrate controlled meal.

These claims cannot fully conclude that high fat diets including butter are going to raise insulin levels and, consequently, increase TAG and store fat. A study by Sharmen et al found quite the opposite and was, ironically, used to help try to support claims against butter. They found that diets high in fat (61% with 25% saturated) and low in carbohydrate (8%) actually reduced TAG and blood fats after eating a high fat meal along with reduced insulin levels both after eating the meal and after several hours without food. They conclude that “the responses in serum lipids, insulin and lipid subclasses to the ketogenic diet were favorable in terms of overall cardiovascular disease risk profile.” It is very hard to make conclusions about any study and generalize it to everyone. If your body is not used to a high fat diet, then it is going to react to it differently than someone who is. Bottom line, give your body a chance to adjust and let the natural gift of butter be a part of it.

Jenny Westerkamp, RD is a registered dietitian and nutrition consultant for SportFuel and Eat Like the Pros, both based out of the Chicago suburbs. SportFuel is an integrative nutrition practice, while Eat Like the Pros is an organic meal delivery service. Jenny is also the co-founder of All Access Internships, a website dedicated to serving the dietetic student community. She enjoys writing about real food and has contributed a variety of websites, newsletters, online magazines, and blogs.

You are at a mental roadblock and you want to change how you think…so how do you do it?

Remember that you are the average of the 5 people you spend the most time with. Start by increasing your average and spending time with people that build you up instead of bringing you down. Consider the ‘toxic’ relationships in your life and work to resolve that issue. This could mean either forgiving someone, asking for forgiveness, or simply removing them from your life. Surround yourself with positive people that know they can accomplish whatever it is they want to do.

Focus on past success. To many, the past can represent regretful behavior and mistakes. The coulda, woulda, and shoulda’s are going off in your head. Since you can’t change your past, you can only change your attitude on the past. Instead of thinking of past failures, think of past successes! Write down a list of 100 successes. Don’t think it is possible? Go by daily, weekly, monthly, and yearly successes—no matter how big or small, and I promise you will have 100 in no time.

Go complaint-free! First, stop complaining about things that you cannot control—like the weather or traffic, for example, and come to grips that you must make the best out of the situation and not bring unsolicited negativity into your life. Stop complaining about things that you CAN control too—such as your health or your lifestyle. You have simply chosen not to do anything about it because that would involve change, change you are scared or not ready for. Look at that complaint as the opportunity to take action to make a change. Wish you could improve your body composition? Stop complaining and start taking action because that is something that you have full control over. You must take 100% responsibility for your life!

Jenny Westerkamp, RD is a registered dietitian and nutrition consultant for SportFuel and Eat Like the Pros, both based out of the Chicago suburbs. SportFuel is an integrative nutrition practice, while Eat Like the Pros is an organic meal delivery service. Jenny is also the co-founder of All Access Internships, a website dedicated to serving the dietetic student community. She enjoys writing about real food and has contributed a variety of websites, newsletters, online magazines, and blogs.

I’ve collected a bunch of great resources for diving deeper into wellness. Feel free to add your favorites in the comments!

Books

The Liberation Diet by Kevin Brown and Annette Presley

Nourishing Traditions by Sally Fallon and Mary Enig

The Guide to Healthy Eating and Gluten-free Cooking by David Brownstein

The Whole Soy Story by Kaayla T. Daniel, PhD

The Fourfold Path to Healing by Thomas S. Cowan

The Untold Story of Milk by Ron Schmid, ND

Excitotoxins: The Taste That Kills by Russell L. Blaylock, MD

Eat Fat Lose Fat by Mary G. Enig and Sally Fallon

Performance Without Pain by Kathryn Pirtle

Organizations

American Nutrition Association

Weston A. Price Foundation

The International & American Associations of Clinical Nutritionists (IAACN)

Eat Wild

Blogs

Whole Health Source Blog

Real Food Media Blog Network

NourishingKitchen.com

Weston A Price Blog

Nutrient Dense Blog

Jenny Westerkamp, RD is a registered dietitian and nutrition consultant for SportFuel and Eat Like the Pros, both based out of the Chicago suburbs. SportFuel is an integrative nutrition practice, while Eat Like the Pros is an organic meal delivery service. Jenny is also the co-founder of All Access Internships, a website dedicated to serving the dietetic student community. She enjoys writing about real food and has contributed a variety of websites, newsletters, online magazines, and blogs.