What are Probiotics?



Jillian Michaels

Probiotics are live microorganisms thought to be healthy for the host organism. According to the currently adopted definition by FAO/WHO, probiotics are: “Live microorganisms which when administered in adequate amounts confer a health benefit on the host”.

Lactic acid bacteria (LAB) and bifidobacteria are the most common types of microbes used as probiotics; but certain yeasts and bacilli  may also be helpful. Probiotics are commonly consumed as part of fermented foods with specially added active live cultures; such as in yogurt, soy yogurt, or as dietary supplements.

Foods High in Probiotics

Yogurt is rich with probiotics and health experts recommend that it should be consumed 2-3 times a week. Milk, vitamin supplements and super-sugary food varieties also contains high amount of probiotics. Just check the label of these food products.

Probiotic-rich foods are often referred to as fermented or partially fermented foods. These foods often contain high probiotic counts thanks to the healthy bacteria and yeasts that develop during the fermentation process. Brine-cured pickles without vinegar and sauerkraut are fermented foods that contain probiotics. Sourdough bread made with true sourdough starter can be another source of probiotics

Benefits of Probiotic Foods

Probiotics in Yogurt

Probiotics in Yogurt

Experiments into the benefits of probiotic therapies suggest a range of potentially beneficial medicinal uses for probiotics. For many of the potential benefits, research is limited and only preliminary results are available. It should be noted that the effects described are not general effects of probiotics. Recent research on the molecular biology and genomics of Lactobacillus  has focused on the interaction with the immune system, anti-cancer potential, and potential as a biotherapeutic agent in cases of antibiotic-associated diarrhea, travellers diarrhea, pediatric diarrhoa, inflammatory bowel disease and irritable bowel syndrome.

In doing a quick search on Wikipedia gave me the following info on probiotic health claims

Managing lactose intolerance
As lactic acid bacteria actively convert lactose into lactic acid, ingestion of certain active strains may help lactose intolerant individuals tolerate more lactose than what they would have otherwise

Prevention of colon cancer
In laboratory investigations, some strains of LAB (Lactobacillus bulgaricus) have demonstrated anti-mutagenic effects thought to be due to their ability to bind with heterocyclic amines, which are carcinogenic substances formed in cooked meat. Animal studies have demonstrated that some LAB can protect against colon cancer in rodents, though human data is limited and conflicting

Lowering cholesterol
Animal studies have demonstrated the efficacy of a range of LAB to be able to lower serum cholesterol levels, presumably by breaking down bile in the gut, thus inhibiting its reabsorption (which enters the blood as cholesterol). Some, but not all human trials have shown that dairy foods fermented with specific LAB can produce modest reductions in total and LDL cholesterol levels in those with normal levels to begin with.

Lowering blood pressure
Several small clinical trials have indicated that consumption of milk fermented with various strains of LAB may result in modest reductions in blood pressure. It is thought that this is due to the ACE inhibitor-like peptides produced during fermentation.

Improving immune function and preventing infections
LAB are thought to have several presumably beneficial effects on immune function. They may protect against pathogens by means of competitive inhibition (i.e., by competing for growth) and there is evidence to suggest that they may improve immune function by increasing the number of IgA producing plasma cells, increasing or improving phagocytosis as well as increasing the proportion of lymphocytes and Natural Killer cells.

Whats next for Probiotics?

As we can see and as I have seen over the last couple of years more and more foods are claiming that they are high in “probiotics” and now the research is coming to let us know more and more about the goodness as of probiotics. I am seeing more and more journal research letting us know of new therapies and research that has proven the good of probiotics, so this is definitely something to watch for still in the future,

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How to Lose 10 Pounds

How to lose 10 Pounds? Often people are not really overweight but instead are just looking at how to lose 10 pounds that have been hanging around for a few weeks or even a few years that they do not know how to get rid of. Well I have a few ideas on how to lose 10 pounds now and fast that should get you on the right track.

How to Lose 10 Pounds

how to lose 10 pounds1. When trying to lose weight it comes down to energy in and energy out. There is no real way around this. To lose 10 pounds you need to burn 35000 calories more than you take in. The math doesn’t lie and you can’t lie to a scale either.

2. Most of our body is water and because of this there is water retention. Your body combats what is throwing off electrolytes or stress or other factors and it will naturally retain water.

3. Fat is high in calories. High water foods are low in calories. In order to change that input output ratio you need to raise the amount of low calorie density foods and lower the amount of high caloric density foods. so eat less red meat and fatty deep fried food and eat more fruits and veggies which are high in water content and nutrients.

4. All weight loss comes with a reason. What is the reason that you want to lose the weight? When you are hungry and drive by a McDonalds or KFC and just want to do drive thru what is going to stop you? Certainly not losing weight.

How to Lose 10 Pounds – Pulling this all together

So how do you pull all of this together? how to lose 10 pounds?

When you want to know how to lose weight it comes down to planning. Plan to drink a lot more water, it will make you pee more often but will also clean you out and give you move energy. You also have to get more exercise and by exercise I mean try to get one hour of exercise of any kind in a day. This needs to be exercise that you like and not exercise that just feels like work as that will not be sustainable.

As far as eating goes you will need to get back to those core eating habits of eating fruit and vegetables and reducing the amount of heavy carbs like rice and potatoes and make sure to eat often. Eating smaller meals more often will keep that metabolism up for you.

How to Lose 10 Pounds – Here are more Lose 10 pounds tips

  1. Eat all your food in 5 or 6 meals a day instead of three
  2. Cut back on your White carbs (rice, potatoes, pasta) and substitute with vegetables, which are higher in water and nutrients anyway
  3. Exercise first thing in the morning by walking or light jogging or even biking for 30 to 45 minutes
  4. Drink water from morning until night to stave off those urges to eat more food and to keep your metabolism up
  5. Eat all your food in those 5 or 6 meals before 7:30 at night so that you are not going to sleep on a full stomach

Finally if you want to know the real secret of how to lose 10 pounds you need to worry about why you are trying to lose weight. On those days where it is really tough to diet or exercise or make good decisions then you need to be very clear what the heck this weight loss sacrifice is for.

  • Is it going to make you more healthy, losing 10 pounds will make you a lot healthier.
  • Or do you want to fit into smaller clothes?
  • Or is it a goal to prove that you are in control of yourself?

All of these reasons and more are important. Write you reasons down and post them up everywhere. Make sure that you never forget the WHY of how to lose 10 pounds.

So now you know what I know about how to lose 10 pounds the rest is up to you to plan, eat, drink, exercise and follow through on your goal.

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