You have probably seen the ads on TV that talk about the good bacteria in your gastrointestinal system (GI system). They are selling products that help reduce gas, bloating, constipation, etc. You’ve probably asked if these products work and why you may need them in the first place.

Your GI system is your small and large intestine. If your GI system isn’t happy, you are probably not happy. Which means that it is important to take care of your GI system and the bacteria that live there. A lot of things can upset your GI system and the bacteria including stress and antibiotics. Have you ever noticed when you take antibiotics that your GI system is not happy? One reason for that is that the antibiotics kill the bacteria in your GI system. When you finish the antibiotics, I recommend getting some probiotics to help re-populate your gut with the bacteria that our bodies need. Probiotics are foods or pills that contain the bacteria that will re-populate your GI system. You can eat the yogurt, drink the little Scandinavian drink, or get them through a pill. If you are lactose intolerant or allergic to dairy, the pills may be the best option for you. I prefer the ones that are kept refrigerated to keep the little guys alive.

If you have ongoing GI issues, you might try adding a probiotic daily to see if it helps. I have had several clients who have had issues that have been resolved by adding a probiotic. They are also good to have when traveling or during stressful times.

If you want more information on probiotic products, ConsumerLab tests supplements to be sure they have what they say they do and are not contaminated. You can buy a single report or an subscription. They have a great report on probiotics.

The idea for the day – take care of your GI system and it will take care of you!

Have a great day!

1) Do you want to nail your race day nutrition? I’m now offering race day nutrition planning. Email me at penny@eatingforperformance.com to find out more.

2) Based on the responses to the Ironman nutrition distance coaching survey, I’m working on a monthly nutrition coaching package for those competing in Ironman Texas in May, 011.  I’ll keep everyone posted about when it will be available and what it includes.

When we are trying to change a habit or behavior, and we think about doing something new, we often think, “yeah, but I always. . . ” and fill in the blank. “I always lose my control at buffets.” “I always have to eat three cookies at the company lunch.” “I always give up my exercise routine after a couple of weeks.” And then, what “I always” do is what you continue to do.

Let me as you a question. Are you the same person you were when you were 5? No, you are not that person anymore. You have grown physically, mentally, and emotionally.

Are you the same person you were 10 years ago? Again, no, you are not that person anymore. You have learned things, seen things, met new people, said goodbye to others in the past 10 years.

Are you the same person you were last year? Nope. You are not that person anymore either. You have grown and changed over the last year so you know more now than you did last year.

So, if you are not the same person now that you were last year, last month, even last week, why do we sabotage our efforts at change by saying “I always. . . .” and focusing on what we used to do in the past.

From now on, when you are faced with a challenge in maintaining a new behavior or habit, you can say “I used to. .. . ., but now I. . .  ” For example, “I used to always lose my control at buffets, but now I know I can get a few small servings on one plate and be satisfied.” “I used to always have three cookies at the company lunch, but now I’ll have some fruit or yogurt.” “I used to always give up my exercise routine after a couple of weeks, but now I keep working out because of how good it makes me feel.”

How exciting to think that tomorrow you will know more than you do today. You will be a different person next week than you are today. Do you want to be the person that says “I always. . . ” or the person who thinks “but now I. . . .”

One of my favorite quotes is from the movie Men in Black to ponder:

A new program has started in Houston sponsored by the American Heart Association and the American Stroke Association - Houston DINEs. One of the main goals of Houston DINEs to get get calorie information at the point of purchase in restaurants. This type of information is going to be required soon for restaurants with 20+ restaurants to post nutrition information. This is a big win for consumers and our waist lines.

However, what about those restaurants with less than 20 restaurants or you don’t live in Houston? Whenever you eat out, as for the nutrition information. Another way to get nutrition is on restaurant websites. If it is not available either on their website or in person, send an email or fill out the restaurant’s contact form asking for their nutrition information.

If they don’t have the nutrition information, that’s OK. The goal is to let them know people want it. The next time you go back or visit their website, ask again, and again, and again. If enough people ask, the restaurants may start readily providing this information. You could decide not to visit a restaurant until the information is available. However, if you do this be sure to let the managers and owners know. Either talk to them in person or send an email/contact form on their website. If you don’t tell them why you’re not eating there, they won’t know.

We should all be informed consumers and informed eaters. But, we can’t be informed eaters if restaurants do not give us the information we need.

Since Halloween is fast approaching, I thought I’d re-send a previous email about how to deal with Halloween candy with a few modifications.  Enjoy!

The Halloween candy is appearing everywhere you look!  YIKES!  I find it hard to stay out of the candy jars and bags, so I’ve learned not to even have it in the house.  Or, if it is in the house, the bags stay closed until Halloween night and the kids come knocking. Another trick is to buy candy you do not like so you will be less tempted to eat it.

Carbohydrates get such a bad reputation. The low-carb craze we had a few years ago got people really focusing on carbohydrates and thinking that they are evil and lead to weight gain or the inability to lose weight. Guess what. . .carbs are not evil.

Carbohydrates provide the preferred fuel source for our muscles and brain. Red blood cells and nerves also use carbohydrates. If you want to have good workouts, carbohydrates are your friend. However, if you over-eat carbohydrates they may not be your friend – just like any other food.

There are a couple of different types of carbohydrates. We’ll call them happy carbs, processed carbs, and fiber. Happy carbs are those found in fruit and most vegetables. Honestly, I struggled with the name but decided to call them “happy carbs” because your body is happy when you eat them. Processed carbs are breads, pasta, cereal, candy, and potatoes. Fiber is also a carbohydrate, but it is not digested but is really good for our GI system.

For most people, it is the processed carbs that cause the problem. Those tortilla chips and bread that arrive at the table provides starchy carbs that can sabotage weight maintenance and weight loss goals. Many people find that limiting their processed carbs helps result in weight loss or makes weight maintenance easier.

If you are trying to lose or maintain your weight, one option is to look at meeting your carbohydrate needs primarily through fruits and vegetables – AKA happy carbs – rather than processed carbs. The added benefits are that you get all sorts of great phytochemicals and antioxidants through fruits and vegetables that are not available in processed foods. You also get added fiber which may help you feel full longer as well as help your GI system do its job. The best place to put your processed carbs are before and after a workout – up to 2 hours after a workout. It is during that post-workout period that your body is primed and ready to burn those carbs.

Next time you hear “carbs are evil” you can feel confident knowing that your body does need carbs for energy. You will know there are different types of carbs. Limiting, but not eliminating, processed carbs may help you lose or maintain your weight. Fruits and veggies are great sources of happy carbs that also give your body other things it needs. So, go grab a piece of fruit, and enjoy your carbs.