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PREBIOTICS , different from PROBIOTICS , are found in certain foods and provide nourishment to probiotic bacteria. In other words, prebiotics are food for the beneficial bacteria living in your gut. In addition to stimulating growth and/or activity of beneficial bacteria, prebiotics have many health benefits for the host (YOU!). The most well-known prebiotic is fiber, which is important in maintaining a healthy digestive tract. Prebiotics are found in many fruits, vegetables, oats, legumes and even dark chocolate. How do prebiotics keep me healthy? The components in food that your body cannot digest, such as fiber, can be broken down by the bacteria in your gut and used as fuel. Prebiotics also function as a selective antibiotic, inhibiting the growth of certain bad bacteria that may find their way into your digestive tract. When probiotics feed off prebiotics, they produce a byproduct called short chain fatty acids (SCFA). These SCFAs have the ability to slow the growth of non-probiotic bacteria such as E. coli. Fiber: Soluble vs. Insoluble There are two categories of fiber: soluble and insoluble. While both have benefits, such as contributing to our feeling full and lowering cholesterol, soluble fiber will give you the most benefit as a prebiotic. Soluble fiber absorbs water and turns into a gel-like substance in our bodies. Our friendly bacteria love to break down soluble fiber, which allows them to grow more quickly than any unfriendly bacteria lurking around. Why are prebiotics being added to infant formulas? Human breast milk is not only a source of nutrition for breastfed infants but also a source of prebiotics. Some formula makers are enriching their products with prebiotics in an effort to more closely mimic human milk. However, no formula is entirely equivalent to breastmilk and more research is needed to know if prebiotics add real value. Adding soluble fiber, oligosaccharides, and milk protein GMP (glycomacropeptide) to formula, appear to influence the composition of bacteria in the gut. Research has indicated that babies consuming infant formula containing prebiotics have similar amounts of Bifidobacterium (beneficial bacteria) in their guts compared to breastfed babies; however, more research is needed. How can I eat more prebiotics? If you are consuming a diet rich in fruits and vegetables and fiber, you are probably already getting some benefit from prebiotics. Some of the best sources include: oats, herbs/spices, legumes (beans, peas and lentils), tea (green and black), fruits and vegetables (with skin), nuts, seeds, red wine and dark chocolate.  Try introducing fiber more slowly into your diet. Bottom line Prebiotics are part of a healthy diet and healthy bacterial population in your digestive tract that may help prevent future disease.

The term probiotics literally means “for life”, and is used to describe beneficial bacteria that colonize in the gut. Probiotics have been shown to provide health benefits such as enhancing immune function, assisting with lactose intolerance, and reducing the risk of certain diarrheal illnesses. Some studies also report that certain probiotics can play a role in reducing allergies in children, managing relapse of some inflammatory bowel conditions, and just keeping healthy people healthy. It may be surprising to learn that the body is host to an enormous number of “friendly” bacteria. From birth, bacteria begin to colonize in the gut and help by supporting the immune system and aiding in digestion. Do I need to take probiotics? From time to time children, and adults alike, experience infections, take antibiotics, or alter their diet. These events can disrupt the balance of friendly bacteria in the digestive system and can possibly result in diarrhea or other illnesses. Mild diarrhea is rarely serious when treated properly, but can lead to severe dehydration if lost fluids are not replenished. Giving your child an electrolyte replacement, such as Pedialyte®, will help replace fluids. Yogurt, with active and live cultures of probiotics, may help decrease the duration of diarrhea by 2-3 days. The American Pediatric Society says yogurt can be safely introduced to children as young as 9-12 months old; however, if your child has severe diarrhea, you should consult with your health care professional immediately. What are some food sources of probiotics? Fermented foods, such as yogurt, kefir (fermented milk), aged cheese, and certain brands of sour cream, miso, tempeh, sauerkraut, and kimchi are great natural sources of probiotics. Certain strains of probiotics are more helpful than others, with the most promising evidence from the species Bifidobacteria and Lactobacilli. When buying yogurt in particular, it is important to check the label to make sure there are “active and live cultures” of Bifidobacteria and Lactobacilli. Do I need to take a supplement? Probiotic supplements may be a good choice for those with certain health conditions or for those who cannot consume probiotic-containing foods. Supplements are available with different strains of probiotics and in varying concentrations, referred to as “colony forming units” (CFUs). Concentrations are available with as little as 1 billion CFUs and up to 450 billion CFUs. For general health, a supplement, such as FlorastorKids®, will provide 5 billion CFUs and may help protect your child from minor illnesses and give the immune system a boost during diarrheal illnesses. The probiotic supplement, Culturelle®, contains Lactobacillus GG and is a good choice for reducing the duration of antibiotic-associated diarrhea. The highest dose of probiotic supplement available is VSL#3®, which provides 450 billion CFUs. VSL#3® is referred to as a medical food and is intended to be taken under professional supervision. As always, people with serious medical problems or those who are immuno-compromised should consult their doctor before beginning any supplement. Take home point...some bacteria are good for your health.

Game day is approaching. THE most important day of the year for football fans, not just for Saints and Colts fans. The Super Bowl is one of the biggest "holidays" for most households. To many, this day brings together friends and family, but it also may be the highest calorie consuming day of the year. To help curb your caloric intake, see below for some great recipes that won’t overfill your fuel tank. Remember to endulge in fiber filled raw veggies and minimize your portions of higher fat meats, fried foods, and high calorie dips and chips. Roasted Red Pepper Dip This yummy dip is not only filled with red peppers, for a rich source of vitamin C, but also incorporates yogurt, which is a fantastic source of calcium. Replace high calorie/high fat dips with this one. 2 cloves garlic 3 7-oz jars roasted red peppers 6 ounces Greek Yogurt (0% fat) 1 ½ tsp cumin ½ cup chopped tomato ¼ cup chopped green onions 2 cucumbers, sliced 2 bell peppers, sliced (red, orange or yellow) 2 packages mini cut and peeled carrots Combine garlic, roasted red peppers, and pepper juice in a food processor and blend until smooth. Blend in the yogurt and cumin. Transfer to a bowl and add tomato and onions. Season with salt and pepper. Cover and refrigerate at least 4 hours. Serve with cut vegetables. Hummus Dip Garbanzo beans (chickpeas) are a great source of fiber, folate and iron, in addition to other vitamins and minerals. Spread this dip on sandwiches or dunk your cut up veggies in this for a delicious treat. 1 15-ounce can organic garbanzo beans (chickpeas), drained 2 garlic cloves, peeled 3 TBSP lemon juice, fresh 3 TBSP tahini (sesame seed paste) 2 TBSP extra virgin olive oil 1 tsp salt and pepper ½ tsp paprika Using the pulse setting, finely chop garbanzo beans and garlic in food processor. Add lemon juice and remaining ingredients; process until pureed. Season with additional salt, pepper and lemon juice if desired. Transfer to airtight container and chill. “Knock Your Cleats Off” Hot Pepper Shrimp Shrimp are naturally a low fat food, and is high in Omega 3 fatty acids, Vitamin D, and selenium (needed for proper thyroid function and touted for its antioxidant properties which may delay or prevent the onset of cancer and have an anti-aging effect) 2 cups water 4 habanero chilies, halved 3 green onions, coarsely chopped 2 cloves garlic, peeled and minced 2 TBSP salt 1 bay leaf 1 ½ tsp allspice 2 TBSP lemon juice 1 pound uncooked extra large/jumbo shrimp, un-peeled Combine water, habanero chiles, green onions, garlic, salt, bay leaf, allspice and lemon juice in a large, heavy saucepan. Bring to boil. Reduce heat; cover and simmer for about 10 minutes to blend flavors. Add shrimp and bring to boil. Remove pan from heat; let stand until cooked through – shrimp should lose their glossy appearance and become opaque in center. Drain, discarding liquid. Transfer to bowl and serve warm or at room temperature. Chicken Wings with Peanut Sauce Using skinless chicken wings instead of traditional skin-on wings decreases the total fat from 7 grams to 1 gram per wing and decreases the total calories by 75 calories per wing. This peanut sauce adds flavor, and kick and satisfies the hungriest of eaters. 4 lbs chicken wings, skinless 2 tbsp sesame oil 1 ½ TBSP minced, peeled fresh ginger 1 garlic clove, minced Sauce ¼ cup toasted sesame oil 2 cloves garlic, peeled 1 small piece fresh ginger ~ 1 inch square 2 Thai chilies ¼ cup water ½ cup reduced fat peanut butter ½ cup rice wine vinegar 2 TBSP brown sugar ¼ c low sodium soy sauce 1 TBSP chili paste Preheat oven to 500 degrees F. Pat wings dry, toss with oil, ginger and garlic. Arrange wings, in one layer in a large shallow baking pan and roast in upper third of oven for 25 minutes. Turn on broiler, broil wings, turning once until golden brown. Remove from oven. Make sauce while wings cook. Simmer sesame oil, ginger, garlic and chilies for about 10 minutes. Drain oil through mesh sieve and discard chilies, garlic and ginger. Add drained oil to blender with water, peanut butter, rice wine vinegar, brown sugar, soy sauce and chili paste. Add more or less water depending on desired consistency. Toss cooked wings in peanut sauce and serve. Fruit Kebobs Adding fresh fruit kebobs to your next super bowl party will add a healthy sweetness and great nutrition. Fruit is a great source of fiber; these are a great source of vitamin C, and potassium. 2 pts fresh strawberries 1 large papaya, peeled and cubed 1 large canteloupe melon, scooped into balls 1 pineapple, peeled, cored & cubed 3 kiwi fruits, peeled & sliced Alternating the fruits, thread them onto a 6 inch skewer. Enjoy!

I had the great opportunity to speak at the law offices of Mayer Brown right here in downtown Chicago on healthy nutrition for kids. We had an excellent discussion about how to plan healthy meals for children, common nutrient deficiencies, and I answered questions on how to manage picky eating. See article below! http://h20cooler.wordpress.com/2009/12/16/mayer-browns-parenting-group/ Ask me to speak about nutrition at your next meeting!

You may have been hearing a lot of hype about Vitamin D lately, for good reason. Vitamin D is essential for calcium absorption and healthy bones. Many times labeled "the sunshine vitamin", exposure to sun causes the body to make Vitamin D. Avoiding the sun or using sunscreen may prevent getting enough Vitamin D from the sunlight alone. As we near the winter months, keeping your Vitamin D status in check is essential. So how do you get Vitamin D? Good food sources include: Fortified cow's milk Eggs Liver Salmon Cod liver oil How much do you need? 400 IU For those >71 years, 600 IU Examples on how to get Vitamin D: Wild salmon (3.5 oz - cooked) = 360 IU 8 oz milk (skim, reduced-fat, whole) = 98 IU Yogurt (6 oz)) = 80 IU Orange juice (vitamin fortified) = 80 IU Egg, whole (Vitamin D is found in the yolk) = 20 IU 15 minutes of (unblocked) sun exposure ~ 10,000 IU For those who may not be meeting all their requirements through food, supplementation is important. Look for a source of Vitamin D3 (cholecalciferol). And remember, take it everyday for better health.

Here's a question for you....when did you introduce solids (rice, oatmeal or mixed cereal) to your infant? A ) Before 4 months B ) Between 4 and 6 months C ) After 6 months Use the "Comment" section to answer this question. Let's see if your responses are consistent with the latest research on solid feeding.

The habit of snacking when you're not hungry is common, especially when food is around. When you are taking care of children, snacking during food preparation can be tempting. As many new moms are trying to get back to their pre-pregnancy weight, these little bites here and there can actually prevent weight loss. But really, a bite here, a nibble there, does it matter over the course of a day? Actually yes! Eating the leftovers on your child's plate is not a good habit to start. Despite the nutritious meals you are making, (AND I KNOW YOU ARE AIMING FOR NUTRITIOUS MEALS, BECAUSE YOU ARE READING THIS BLOG!), even healthy bites add up in calories. Check out this example: BREAKFAST 1 bite of low-fat yogurt 1 Tbsp Cheerios 1 Tbsp scrambled egg LUNCH 1/2 oz or ~ 1.5 tsp avocado 1 baby carrot DINNER 10 French fries 1 bite of hot dog SNACK 10 mini pretzels TOTAL: 325 CALORIES, 8 GRAMS FAT, 3 GRAMS FIBER, 9 GRAMS PROTEIN, 1166 mg SODIUM As you can see, it doesn't seem like much per meal, but it can make a big difference on your waistline. General recommendations for weight loss are to decrease by 250-500 calories per day for healthy weight loss of 1/2-1 pound per week. Thus, you could actually GAIN weight by eating a bite or two of your kid's food at every meal. Next time you reach for your kid's plate as you are cleaning up dinner, remember every bite counts in YOUR total day!

In order to meet your child's nutrient needs, there are a few foods that are a MUST for everyday nutrition. Meaning, EVERYDAY your child should eat these foods or comparable substitutes to ensure he/she is meeting the RDA for important nutrients including calcium, iron, zinc, vitamin D, vitamin A, vitamin C. 1) Milk. Until the age of 2, all children should consume whole milk (Vitamin D fortified). If there is a milk or soy allergy, choose a substitute such as enriched rice milk which contains exactly the same vitamin and mineral content after enrichment. Just 16 oz per day is all that is needed to meet calcium needs. 2) Oatmeal. Oatmeal is rich in iron. Just a 1/3 cup provides over half your child's iron needs for the day. 3) Beans. Baked, canned, cooked or boiled. These lovely little guys are packed with iron and zinc. Just 1/4 cup baked beans per day will boost your child's nutrition in many ways. 4) Carrots. It is true if you eat too many, you may turn orange, but carrots are a great source of vitamin A. Try 1/4 cup as an alternative to cereal for a snack. 5) Soybeans. Soy is one of those greatly debated foods due to the phytoestrogen or "fake estrogen" properties. Good news, soy is safe. Research demonstrates soyfoods are safe and do not affect hormone levels in men or women. 1/4 cup of soybeans provide about 1/3 your child's iron needs for the day. 6) Broccoli. Rich in vitamin c, just 1/4 cup of broccoli per day meets the RDA. This super food is also a great source of fiber! 7) Sweet Potato. Great source of Vitamin A. Just 1/8 of a cup meets your child's needs for the day. Rotate with 1/4 Butternut squash to get the same benefit. 8) Strawberries. These guys are not only a good source of fiber, but a sweet source of Vitamin C. All you need is 3 to do the trick! 9) Orange. Always know as a good source of Vitamin C. Oranges are full of nutrition. Try offering the fruit versus the juice to get the fiber benefits and avoid the unnecessary calories juice provides. 10) Cod Liver oil. Brace yourself. I know this may be off the "deep end", but this arctic derived oil gives the most bang for your buck. One teaspoon will provide over 100% RDA for Vitamin D. Mix this oil into yogurt, oatmeal, soups or sauces. Choose a purified oil to ensure no harmful contaminants. Many are available in child friendly flavors. Don't forget these items on your next trip to the grocery store! Try to include as many of these items as you can, EVERYDAY! Happy Eating!

Check out my latest article in IMPACT - University of Chicago Celiac Disease Spring Newsletter.  Whole Grains and the Gluten Free Diet – Can You Still Be Whole Without the Wheat?

trans trans What is  trans fat anyway? Trans fat occurs naturally in meat and dairy products. However, most of the trans fat consumed is industrially created. Artificial trans fat is found in partially hydrogenated oils (PHOs), produced by a chemical reaction, whereby fatty acids are reconfigured to increase the melting point, shelf life, and flavor stability. This reconfiguration can make liquid oils more solid at room temperature, enabling manufacturers to use liquid vegetable oils in baking instead of butter, where more solid fat is required.  PHOs are found in many popular processed foods including baked goods (cookies, cakes, shelf-stable muffins), refrigerated dough products, frozen foods (pancakes, waffles), coffee creamers, microwave popcorn, even "heart-healthy" margarine! What makes it so bad?  Research has shown a direct correlation between the intake of trans fat and increased levels of LDL cholesterol ("bad" cholesterol). Trans fat is considered the worst fat for your heart, even worse than saturated fats (found in butter, cream, cheese, palm kernel oil, and other animal products), which can also contribute to an increased risk of heart disease. What should I look for?  Though quantity of trans fat is listed on the Nutrition Facts panel, it is important to look at the actual ingredients to determine the safety of your food. Under current regulations, companies can claim "zero grams of trans fat or trans -fat free" if the food contains less than 0.5 grams of trans fat per serving. Thus, consuming larger servings or selecting multiple foods with trans fat ingredients can add up to significant intake. Looking for the words partially hydrogenated oil OR hydrogenated oil within the list of ingredients is the best way to determine if your food contains trans fat. Related Links: SEE LARA ON FOX NEWS DISCUSSING THE FDA TRANS FAT ANNOUNCEMENT:   November 13, 2013

Kids are back in school, summer is coming to a close, and one of the biggest concerns of many parents around this time focuses on what to pack for lunch! Whether it be elaborate or just plain simple, lunch is an important time to provide kids with some of the vital nutrients they need to grow and stay focused in school. Keep reading to learn some basic tips to get your kids the ingredients they need during the school day. Forget the "Main" Dish - Strike a Balance Kids need balance throughout the day, in order to gain proper nutrients for their growing bodies. - Whole-grain carbohydrates are essential to provide fiber for healthy digestion and prevent blood sugar lows . Look for brands of bread and pasta that say "whole wheat" or other "whole" grains on the ingredient listing. - Vitamin-packed, anti-oxidant-rich fruit has been shown to prevent certain types of cancer. Most importantly, fruits are a source of Vitamin C, which is important for the growth and repair of body tissues and is essential for wound healing . Motivate your kids to include fruit in their diet, not only as a sweet treat but also as a boo-boo buddy; without vitamin C, cuts and scrapes don't heal. - Vegetables, unfortunately, are the forgotten food group many times in lunch. Fiber-filled, low-calorie vegetables provide our bodies with important sources including potassium, vitamin A, vitamin C, and folic acid . Though some kids may say no to veggies, including a few bites into the daily lunch is an important step to piquing their interest. Use a homemade dip like this one , for a tasty way to encourage vegetable consumption. - Calcium is a major deficiency in adolescent-age kids, mostly because their daily requirements are so high. Calcium needs reach their peak in adolescence , with a daily requirement of about 1300 mg/day for both boys and girls. According to research from the Journal of Nutrition , only 15% of 9-13-year-old females met the adequate intake (AI) for calcium from diet alone. Focus on protein-packed dairy products as an essential part of lunch: low-fat yogurt, cottage cheese, string cheese, or even kefir instead of milk to drink; any of these provide excellent sources of calcium. For non-dairy consumers, look for alternative dairy selections including almond or coconut beverages or yogurts, which also provide calcium and vitamin D. - Lean meats and alternative proteins are typically thought as the essential part of lunch, but think again! Protein deficiency is very rare . Further, protein is found in other foods including whole grains, and dairy products. Rather than centering lunch around the sandwich, consider focusing on these other important and possibly missing components such as calcium-rich dairy, and vitamin-packed veggies. Choose hummus or black bean dip, add garbanzo beans in a snack bag, or toss in a hard-boiled egg for a great protein choice. Related Links: GUEST BLOG POST FOR ARTIZONE: Tips for Preparing Healthy School Lunches - September 3, 2013 Children are hungrier for snacks - March 2, 2010 Is your child a "Picky Eater" - October 2, 2012

A trip to the grocery store in search of gluten-free foods can be an overwhelming experience, especially these days when new gluten-free food products are popping up everywhere.  Simply following a few tips can get you in, out, and on your way to a healthy lifestyle.  Check out these ideas from FEED the next time you grocery shop! Start at the produce section; fill up at least half of your cart with fresh fruits and vegetables. One of the keys to healthy eating is creating balance.  The MyPlate campaign was established as part of the 2010 Dietary Guidelines for Americans to help consumers make better food choices.  As a replacement for the frequently misunderstood food guide pyramid, MyPlate depicts the importance of consuming a variety of food groups at each meal; emphasizing half of our plate should consist of fruits and vegetables, one-quarter whole grains, and one-quarter lean proteins. Check out seasonal products lists like this  to determine what is in season in your area. By choosing seasonal produce, you will get the most nutrient-packed produce at the lowest cost. That is, the longer it takes food to travel to the grocery store, the higher the price for the consumer. Aim to choose at least three servings of dark green vegetables (spinach, kale, broccoli, romaine, Brussels sprouts, Swiss chard) and about three servings of red/orange vegetables (carrots, sweet potatoes, squash, bell peppers) per week.   Typically, the more colorful choice equals richer vitamin/mineral content. Stick to your list It is easy to get side-tracked when at the grocery store with the various tempting displays, samples, or promotions. Don’t let this sway your purchases! Focusing on filling your cart with fresh produce, lean proteins, whole grains and low-fat dairy/dairy alternatives should be the main focus.  Avoiding the “extra” cookies, crackers, chips, and dips will only fare you better in the end. Not only from a nutritional perspective, but also should lower the cost of your grocery bill. In addition to fresh produce, fill up your cart with lean meats, poultry, fish, and even alternative protein sources such as tofu and beans.  Do you seem to purchase the same foods week after week? Try to focus on a theme each weeknight rather than the same meal, and increase your repertoire. Instead of serving the same old gluten-free pasta and tomato sauce on Wednesdays, for example, expand your variety to include eggplant parmesan, pasta fagioli, or even homemade pizza night. Avoid loading up on “snack foods”; Shop the perimeter of the grocery store. In recent decades, snacking (particularly by adolescents) has increased.  Reports have estimated adolescents consume on average 526 calories (about ¼ of the day’s total) from snacks. With this large proportion of calories coming from snacks, it is essential to keep nutrient-packed options in the household.  Instead of refined carbohydrate gluten-free chips, crackers, or pastries, look for whole grain options such as low-fat popcorn, or all-natural dried fruit/nut bars . Typically the perimeter of the grocery store contains less processed options including the aforementioned fresh fruits/vegetables, lean proteins, and also includes low-fat dairy products/dairy alternatives including yogurt, cottage cheese, or cheese. Bottom Line: When shopping for a gluten-free diet, you need not consume a diet full of processed foods including refined-carbohydrate cereal, breads, and pasta. But rather, focus on balance and think of MyPlate on your next grocery store trip! Related Links: Spring Cleaning (your diet) - April 5, 2013 Gluten-free Diet: Is it for you? - February 12, 2013