Chewable Vitamins and BL Critique

I hate taking vitamins. I hate the taste and they make me nauseous sitting in my stomach. And quite frankly, I procrastinate taking them every morning to the point of often forgetting to take them. After a Saturday of football at friend's last weekend, I was introduced to chewable adult multivitamins. Target supplies said vitamins and I now look FORWARD to taking my multivitamin every morning! I am on the prowl for a "name brand", US Pharmacopeia recognized chewable adult vitamin currently. Any insight out there on where to find such a product? Until then, Target, you have my vitamin business. Of all supplements, I feel safest consuming and recommending multivitamins ahead of supplements such as fish oil, acai berry, CoQ10, etc.

On a completely unrelated note, I finally had the chance to sit down and watch the new Season 8 Biggest Loser premiere last night. Abby, the 34-year-old teacher who lost her two children and husband in a car accident brought me to tears. The stories and baggage of these contestants leaves no wonder as to why they struggle with their weight. Baggage and struggle both being an understatement. Food is comfort, wouldn’t you say?

As much as I love The Biggest Loser, the season 8 premiere did leave me feeling a bit…annoyed.

First, WHY must Jillian throw around 4-letter words to make a point? Fat, lazy, or unmotivated as ever does not excuse verbal abrasions to such extents. With all the *bleeps* the images on the screen were the only differentiation between The Biggest Loser and Jerry Springer. I mean, c’mon, is that REALLY necessary? Reality TV or not, no one has the right to belittle one to that degree. Jillian needs to class it up a bit. Do you agree?

Second, I’m all for Body Bug’s and the latest technology but addressing the basics – nutrition -- is vital to contestant success! While the contestants may (or may not) be receiving nutrition consult beyond what the show portrays, it’s important for viewers to get accurate nutrition information regarding weight loss from a weight loss professional – a Registered Dietitian. Patients who walk into my office are counseled on nutrition; I am not an exercise physiologist or personal trainer. I deeply wish that The Biggest Loser would put a very small fraction of their astronomical budget into casting a dietitian on their medical staff. I mean, c’mon, we’re about the cheapest health professional to hire out there!! And doesn’t is just seem overly obvious to include a heightened emphasis on proper nutrition on a weight loss show? American’s don’t have 8 hours to sweat it out in a gym each day -- proper nutrition is key to weight loss success, why not get an RD on board and increase credibility?

As I step off my soapbox for the day, I do have to mention how “close to home” The Biggest Loser hits this season. Sean of Tulsa, Oklahoma and Danny of Broken Arrow, Oklahoma both reside within 5-10 miles of our home just north of Tulsa. How cool! I am definitely rooting on the Oklahoma men through their journey on the show and will commit to showing up at the filming to welcome them home as they enter back into the “real world” for a week near the end of the season. Biggest Loser is always good about home-town visits, so hopefully that’s something to look forward to!

All-in-all, The Biggest Loser keeps me motivated to live the healthy lifestyle that I do and continue doing what I love: helping others achieve their weight and nutrition goals.

Acai Craze

When yet another patient came into my office carrying a myriad of Acai berry supplements for "weight loss", I figure it's time to address this topic on my blog...

The acai berry is being touted as a "power" food, "super food", and everything in between. Acai berry information can be found scattered across food labels, Oprah, and the all-powerful Google.com. But, what's the real deal? Read on.

The acai berry (pronounced "ah-sigh-ee") is a native to tropical regions of Central and South America, specifically in Brazil. The berry is rich in antioxidants, vitamins, minerals, oleic acid, and potassium...among other things. The berry is dark purple in color and approximately the size of a grape which grows on the acai palm [1]. The acai berry taste is described as being a vibrant blend of berries and chocolate [2]. Yumm! The pulp of acai berries is extremely delicate and is thus only available in pulp, juice, or tablet form.

Boasted as the No. 1 Super Food on Oprah's "Health" site the acai pulp contains [2]:

- 10 times more antioxidants than red grapes
- 10-30 times more anthocyanins than red wine
- a "synergy" of monounsaturated fats, dietary fiber, and phytosterols to help promote heart and digestive health
- an "almost perfect" essential amino acid complex in conjunction with valuable trace minerals vital to muscle contraction and regeneration

While that's all fine and dandy, a few bummers according to the Center for Science in the Public Interest [3]:

1.There is NO evidence supporting the use of Acai berry in weight loss.
2. Free trial offers asking for credit card information (i.e. to pay for shipping) are a SCAM.
3. While acai berry supplements are available, purchase USP Verified products, or those endorsed by companies presented in this article entitled, "What's Really In Supplements?".

CNN Health published an article on weight loss claims surrounding the acai berry supplement. After the berry was discussed by an MD on Oprah and a guest on Rachel Ray last year, the popularity of the berry soared. Oprah and Rachel Ray have since publicly disassociated themselves from sites which claimed weight loss endorsed by the celebrities [3].

Just like most berries, acai has strong nutritional qualities such as anti-inflammation and antioxidant properties. It just so happens that the acai berry is exotic and has been marketed as a "magic ingredient" targeting in health and weight loss advertising [3].

Selling for as much as $40 a bottle, "acai berry is triumph of marketing over science" says Jonny Bowden, a nutrition author. While the berry is not "useless", it's over-hyped according to many nutrition and weight loss professionals. Keri Gans, dietitian and spokeswoman for the American Dietitic Assocaition, recommends that customers turn to local vegetables and fruits as it would be much less expensive. She also warns against one food appearing "too good to be true", or a health "miracle" [3].

According to the Better Business Bureau (BBB), FWM Laboratories received an "F" rating. Other acai berry companies receiving a "F" grade include Advanced Wellness Research, AcaiBurn, FX Supplements, and SFL Nutrition [3].

In short: there's no magical berry coming from Brazil to cure obesity or any other ailment.

Have you tried acai berry juice, pulp, or supplements? Do they really taste like a berry blend + chocolate?!

Off to do some pilates since the rain ruined my plan for a run! Have a great night!

[1]. Blend with Acai. The American Dietetic Association, Public Relations Team. December 11, 2007.
[2]. Dr. Perricone's No. 1 Superfood: Acai. Oprah.com Health.
[3]. Young, Saundra and Park, Madison. Group Challenges Acai Berry Weight-Loss Claims. CNN Helath. March 23, 2009.

Omega-3 Show-Down!

Know that omega-3’s are good for you…but that’s about it? Bruce Watkins, Purdue University professor of nutrition and director of the International Omega-3 Learning and Education Consortium for Health and Medicine helped in developing a website devoted to teaching consumers about types of omega-3’s, benefits of omega-3’s, and where to find them in the diet. They created this site in the process. The site answers basic questions about omega-3 fatty acids. Also included for doctors, medical providers, and veterinarians is a fact sheet and patient handout [1] – check it out!

Additionally, the site includes a database of foods containing omega-3’s as well as the amounts. I know Gina and I have a discussion back about the feasibility of consuming adequate omega-3’s for cardio-protective benefits through the diet alone. There is also a chart showing how much and what types of omega-3’s men and women of varying ages and with differing health histories should consume [1]. Sign-up to receive their monthly newsletter, too! Jackpot!

Omega-3’s for asthma? Heart disease? Cancer? Maternal Health? Cognitive function? Transplantation? Mental health? Eye health? Diabetes? Go here!

The run-down (per 100 grams/~3.5 ounces):

Highest overall omega-3 content (fresh fish) = salmon, Atlantic, farm-raised (2507 mg omega-3’s)

Highest ALA content (fresh fish) = salmon, wild (295 mg ALA)

Highest EPA content (fresh fish) = salmon, Atlantic, farm-raised (862 mg EPA)

Highest DHA content (fresh fish) = salmon, wild (1115 mg DHA)

Okay…salmon takes the cake for the fresh fish. Other great options include: swordfish, trout, tuna (bluefin), whitefish, halibut, catfish, and anchovies.

Highest overall omega-3 content (shellfish) = shrimp (540-601 mg omega-3’s)

Highest ALA content (shellfish) = crayfish, wild (32 mg ALA)

Highest EPA content (shellfish) = shrimp (293 mg EPA)

Highest DHA content (shellfish) = squid (342 mg DHA)

So, shrimp are a GREAT option for omega-3's. Other shellfish sources of omega-3’s include: blue crab, Dungeness crab, queen crab, spiny lobster, mussels (yum!), and scallops!

And FYI: canola oil and flaxseed oil contain omega-3’s! Per 100 grams there are 9137 mg omega-3’s in canola oil and 53,300 mg omega-3’s in FLAXSEED OIL! I must ask, who knew that canola and flaxseed oils had so many omega-3’s!? You can boast your intelligence, it’s alright!

What do YOU need?

- If you have no documented coronary heart disease, eat a variety of fish at least twice a week. Try to focus on fattier fish such as salmon. Use other products such as flaxseed and canola oil, as well as flaxseeds and walnuts.

- If you HAVE documented coronary heart disease, consume about 1 gram of EPA + DHA per day, preferably from fatty fish. Supplementation may be recommended by a physician.

- If you have elevated triglycerides, take 2-4 grams of EPA+DHA per day through a supplement provided under a physician’s care.

As always, purchase and use supplements with caution. Supplements are not FDA-regulated and are not tested for purity or potency.

All the nutrition facts are provided by the US Department of Agriculture’s National Nutrient Database for Standard Reference, Release 21.

[1]. New Web Site Aims To Deepen Public Knowledge of Omega-3s. Purdue University. August 21, 2009.

Omega-3's: How much?

Depends on the research.

A new analysis could lead to a heated debate on omega-3's having its own recommended daily intake levels. Heart-protective benefits of fish oil have been discussed for centuries, but how much do we need? Some cardiologists would like to see an established RDA for omega-3's. Dr. Carl Lavie, medical director of Cardiac Rehabilitation and Prevention at Ochsner Heart and Vascular Institute in New Orleans, advocates such. He recommends people consume at least 500 milligrams of eicosapentaenoic acid (EPA) plus docosahexaenoic acid (DHA) daily. This recommendation was published in Monday's release of the Journal of the American College of Cardiology. Those with known cardiovascular disease should look to comsume 800-1,000 milligrams of EPA daily [1].

Dr. Steven Nissen, director of cardiovascular medicine at the Cleveland Clinic, says that Dr. Lavie's recommended may be premature and that wide-spread usage of omega-3's does not have compelling evidence in support.

Dr. Robert Bonow paves the way by recommending an increase in fish oil and deems this "good advice" while explaining that the strongest results from fish oil usage are seen in those with pre-established heart disease.

Lavie's recommendation is largely supported by recent research involving 40,000 participants ranging in health status, which revealed a number of potential advantages to omega-3's. For example, in men who had recently experienced a heart attack, those consuming omega-3's were 29% more likely to be alive in two years than their counterparts.

Dr. Rubenfire, director of preventative cardiology at the University of Michigan, explains that he would like to see a "trial in the modern era in patients on other evidence-based treatments such as aspirin, [blood pressure] control, statin and non smoking" to confirm benefits of omega-3's [1]. Fabulous suggestion, in my opinion.

MOST importantly, consumers MUST understand that supplements are not regulated. Therefore, a 1,000 milligram "fish oil" capsule can contain as little as 300 milligrams of EPA+DHA. Buy supplements that are 3rd party tested and approved for use by the U.S. Pharmacopeia (USP). These products may be hard to find, but they are available to consumers for purchase.

What does the boss say? Well, the American Heart Association is on board with omega-3's. The AHA's current recommendation includes 1,000 milligrams a day of combined DHA+EPA for those with confirmed coronary heart disease. For healthy adults, the AHA recommends consuming 500 milligrams a day, approximately the amount found in two servings of fatty fish a week [1]. Fatty fish include: salmon, mackerel, sardines, herring, lake trout, and albacore tuna.

[1]. Peck, P. and Childs, D. Recommended Daily Dose for Omega-3's May Be On the Way. ABC News. August 4, 2009.