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Ask the Nutritionist: Q: I heard on Dr. Oz that brown seaweed extract can help me lose weight. Is this true? A: The brown seaweed extract that Dr. Oz touts for weight loss is fucoxanthin---a fat soluble carotenoid (similar to lutein or lycopene) found in several edible varieties of seaweed, including kelp or kombu (Laminaria species) and wakame (Undaria pinnatidifida). In mice fucoxanthin was found to reduce abdominal fat, improve insulin resistance and lower blood glucose. Fucoxanthin was also recently shown in vitro to have strong protective effects against breast cancer. The most notable commercially available product, FucoThin is actually a blend of fucoxanthin and pomegranate seed oil. Pomegranate seed is a natural source of conjugated linoleic acid or CLA, a weight loss aid supported by numerous human clinical studies. Also known as Xanthigen, this combination of fucoxanthin and pomegranate seed oil is distributed and sold as FucoThin in the United States by Garden of Life. (Note: FucoThin was the #1 diet product sold in the Natural Products Industry, according to SPINS data, 2010). Human Studies There are two randomized, double-blind, placebo-controlled human studies on the fucoxanthin-pomegranate seed oil combination Xanthigen. In one study, Xanthigen was found to increase metabolic rate by 18.2% compared with placebo. In another, those who took Xanthigen lost 4 ½ times more weight than those who just dieted. Although these studies are small (150 participants total), the findings were statistically significant. Both studies were evaluated by an independent consortium of scientists, who concluded that the supplement was safe, free of side effects and non-stimulating. This is an important point to keep in mind, since many weight loss aids are stimulants with harmful side effects and drug interactions. Whether or not the pomegranate seed oil in the supplement was the active ingredient is unknown, as the studies tested a combination product, not fucoxanthin alone. However, studies show that carotenoids such as fucoxanthin are more bioavailable and better absorbed with oil, so the addition of an oil component was likely necessary. It is important to also look at what whole brown seaweed has to offer in terms of health benefits, so let’s take a look at this next. Brown Seaweed In Traditional Chinese Medicine, brown seaweed such as kelp (Laminaria spp.) is a cold, salty herb which energetically is said to “reduce phlegm, soften and disperse hard accumulations (goiters), treat edema and cleanse the body of fat”. It is known as a medicinal food for the thyroid gland, due to the high amount of iodine it contains. Seaweeds are also high in other nutrients such as: calcium, potassium, magnesium, iron, chromium, copper, selenium and zinc and many B-vitamins. Brown seaweeds also contain polysaccharides such as alginates and fucoidan. Alginates have been shown to chemically bind toxic heavy metals and radioactive isotopes and aid in their elimination from the body. Alginates are so effective at this job that brown seaweed was used to treat radiation sickness in Chernobyl disaster victims. Fucoidan, another polysaccharide in brown seaweed is the subject of prolific research—numerous animal and in vitro studies in the last ten years have shown that fucoidan has great potential as a cancer-fighting agent; as a treatment for viral and bacterial infections; as a therapy for myocardial ischemia and as an anti-obesity drug. Taken all together, the research on brown seaweed shows that this food does contain many valuable components: soluble fiber, immune-enhancing fucoidan, detoxifying alginate, minerals, vitamins and antioxidant carotenoids, including fucoxanthin. The Bottom Line As a professional Nutritionist, I try very hard to be objective and not to be swayed by the opinions of others—including those of the Natural Products Industry and well-known media personalities. After researching fucoxanthin and brown seaweed, I can say with conviction that eating brown seaweed as part of your daily diet is a healthful practice, one which I myself try to incorporate into my own life and I teach others to do the same. I am very hopeful about fucoxanthin and the other components of brown seaweed, such as alginates and fucoidan. I am looking forward to future research on this amazing group of marine plant compounds, in hopes of the more substantial clinical evidence to come. In the meantime, a weight loss aid such as fucoxanthin, which has no adverse effects, is non-stimulating and may even have other health benefits such as cancer prevention has certainly earned my seal of approval. There are many reasons why you should buy your supplements from a source that you know and trust instead of from a discount store or an internet-based fulfillment center. You can count on New Morning as your go-to source of health/nutrition information and quality products. Here’s why: 1. Relationships. At New Morning, we are all about building relationships. Our customers are like family to us and we care about your health as much as you do. As a Nutritionist on your health care team, I personally strive to help you find real answers to your health/ nutrition questions. 2. Standards. We will not willingly sell you anything we feel is substandard quality. We continually turn down product vendors because of our strict vetting standards. We have your health in mind as we do much of the research for you behind the scenes. 3. Expertise. At New Morning, we are a community of experts and lifelong learners. Here you will you find a Nutritionist, a Registered Dietician, a Licensed Aesthetician and a Classically Trained Homeopath, as well as the rest of our knowledgeable staff. We value education and are continually adding to our knowledge base. 4. Quality Control. A recent news story shockingly exposed how warehouses in a large online merchandise fulfillment center routinely experienced extremely high temperatures of 100 degrees or more. If supplements like vitamin E or fish oil are housed in such commercial warehouses, it stands to reason that the quality of these supplements will be compromised. Buyer Beware—this would never happen at New Morning! 5. Experience. Having worked in technical support, I have personally witnessed how recognized brand name products sold over the internet can be short-dated, expired or stored improperly. Nothing tells the truth like experience! 6. Service. You are not just purchasing a product when you shop at New Morning. You are receiving the highest quality customer service, expertise and personal attention. We love our customers and hope that it shows. 7. Options. You might not even be aware of all of the options that are available to you when you shop at New Morning. Did you know that you can have your favorite items shipped to you? Or that many products (including several professional lines) that are not readily available on the shelf can still be special ordered for you or drop shipped to you? Ask us about it! We are here for you! Due to the recent catastrophic events taking place in Japan, we have had a great deal of customer interest in potassium iodide, also known as KI. Potassium iodide is a thyroid-blocking pharmaceutical drug used during a nuclear radiation emergency to prevent thyroid cancer. It should only be taken when public officials tell you to do so. This product is a drug – not a dietary supplement. The adult daily dose of KI recommended for this purpose by the CDC is 130 mg—a potentially toxic amount which would never be found in a dietary supplement. Please be aware that potassium iodide only protects the thyroid gland from uptake of radioactive iodine—it does not protect the thyroid gland against any other form of radioactive materials. It also does not provide protection against radiation to other body organs, such as lungs, bone marrow and gastrointestinal tract. It is only effective if taken within 3-4 hours of exposure to radioactive iodine and taking it sooner is not helpful because the body can only hold a certain amount of iodine. There are risks associated with taking this drug and it is inappropriate to take it unless specifically instructed to do so. For our customers who are concerned with thyroid health, New Morning has chosen to offer for sale products such as Dr.Ron’s Ultra-Pure Sea Vegetables Plus--- a blend of nutrients (including natural iodine) to support a healthy thyroid gland. Please note: This product should not be construed as a replacement for the drug form of potassium iodide. Historically, miso soup made with sea vegetables such as kombu (sea kelp) has been shown to protect the body against the damaging effects of radiation. Eating traditional Japanese miso soup with kombu daily is another strategy that can be employed to nourish and protect the body. Because KI is a thyroid blocker, taking it can cause irreparable harm, such as iodine-induced thyro-toxicosis, iodine goiter, hypothyroidism, and severe allergic reactions. Alison Birks, MS, AHG, CNS—Staff Nutritionist (For more information: http://emergency.cdc.gov/radiation/ki.asp) Q: I heard that vitamin D can be toxic in large amounts. I am concerned that I am getting too much—should I stop taking my supplements? A: You are probably referring to the recent media blitz that announced how we are all in danger of being poisoned by vitamin D, according to a new report by the Institute of Medicine (IOM) Food and Nutrition Board (FNB), dated November 30, 2010. This study aimed to re-assess the current dietary reference intakes for calcium and vitamin D levels for Americans and Canadians. What the news didn’t tell you is that in this report the amount of vitamin D considered necessary for good health was tripled from 200 to 600 IU per day, and that the report recognized the safety of vitamin D by increasing the safe upper limit from 2,000 IU to 4,000 IU per day. The report even acknowledged that there was no good evidence of harm at this increased level of intake. Many health professionals, researchers and organizations feel that these new guidelines are still overly conservative, including Dr.Walter Willet of Harvard School of Public Health, John Cannell, MD of the Vitamin D Council, the Linus Pauling Institute and others. In fact, the Vitamin D Council recently directed their attorney to file a Freedom of Information (FOI) request to the IOM’s FNB for the release of 14 reports by vitamin D experts that were not included in the FNB report. Clearly the whole story is not being told. What is known is that vitamin D is safer and more critical for overall health than was ever known before this past decade. I continue to stand by my recommendation that it is essential to get a 25(OH) vitamin D blood test, and to aim for serum levels between 50-80 ng/mL. This is the vitamin D blood level obtained by humans who live and work in the sun and the midpoint of the current reference ranges at all American laboratories. My experience is that most people need anywhere from 2,000 to 5,000 IU per day to achieve this optimal blood level. The benefits at this level of supplementation well exceed the prevention of rickets and bone health, and include prevention of all forms of cancer, heart disease, multiple sclerosis and other autoimmune disorders. I personally take 4,000 IU per day of vitamin D3 in the winter and I have been doing so for the past four years with no ill effects whatsoever. During the summer I cut back to 2,000 IU per day, and my own serum vitamin D level is well within the optimal range. I encourage all my readers to continue taking higher amounts of vitamin D, with the guidance of your healthcare provider. Please refer to the Vitamin D Council website and read Dr. Cannell’s timely criticism of the FNB’s recommendations for more information.
A: Don’t throw your fish oil away! Fish oil supplements are still as safe and beneficial for your health as they always were. There is strong science supporting the value of fish oil for many health conditions as well as for prevention of chronic disease. I have always stressed that fish oils need to be of high quality. Certainly there are some brands on the market which have low quality standards. I always say, “you get what you pay for”. In regard to the pending lawsuit, I agree with the conclusion of the Council for Responsible Nutrition (CRN) that there are overall, there are no safety issues with fish oil. According CRN: “the proposed lawsuit was filed in California in order to take advantage of a state law, Prop. 65, which has conservative standards that are not the law in the rest of the nation”. The limits for PCBs under Prop. 65 (90ng/day = .09 parts per million) are much more stringent than any other proposed limit, including that of the FDA. Consider that the FDA tolerance level for PCBs in fish (2,000 parts per billion, equal to 2 parts per million) far exceeds the levels of PCBs found in fish oil. In other words, you would need to ingest over 500 fish oil capsules to match the allowable limit for PCBs in a 4- oz salmon fillet. For complete information on fish and seafood safety, visit the Environmental Defense Fund website, at http://www.edf.org Q: How do I know what to look for in a fish oil product? A: For one, it is wise to steer clear of products made from large predatory fish, such as shark or tuna as well as those from farm-raised salmon. Safer choices are those made from small fish, like anchovies and sardines. If a product is made from salmon, be certain to get one that is made from wild salmon. The words “molecular distillation” and “pharmaceutical grade” on the bottle show that the oil has been purified of the major contaminants, including PCBs. Verbage such as “independently tested” or “third-party verified” indicate that the producer had an impartial third party test it for purity. Brands that state that they have received voluntary certification from IFOS (International Fish Oil Standards) or NMS (Norwegian Medicinal Standard) must meet high standards of quality and purity as well.
A: Apples are a versatile, delicious fruit that are widely available from local growers in Connecticut. They keep well and can be eaten at any time of the day. From a nutritional standpoint, apples are a good source of fiber (3 g per serving) and vitamin C. They have a moderately low glycemic index and can be eaten as part of a diet to manage weight and balance blood sugar. Apples help induce satiety when eaten prior to a meal. In one study, eating slightly less than half of a pound of apples 15 minutes prior to a large meal decreased the total amount of calories consumed in that meal by 15%. The same effect was not seen when a similar amount of fiber was added to apple juice. Clearly it is the whole apple that is effective—not any particular component. The beautiful pigments in apple peels which are so attractive to the human eye are actually health promoting. Apple peels contain a number of beneficial phyto (plant) nutrients. Extracts of apple peels have been shown to be anti-inflammatory and cancer preventive. The peels contain polyphenols, such quercetin. In fact, up to eighteen different polyphenolic compounds have been identified in apples. The amount of total polyphenolic compounds in a serving of apples varies depending on the apple variety (1). One in vitro study found that 100 grams (about ¼ pound) of fresh apples had the antioxidant activity equivalent to 1500 mg of vitamin C. Dietary antioxidant intake is important for preventing chronic disease and curtailing the aging process. A recent review of the scientific literature concludes that the polyphenols in apples may have positive effects on blood lipids and blood pressure in humans, although more research is necessary to draw any definitive conclusions (2). Apples are also beneficial for the digestive tract. Apple pectin, a soluble fiber in apples, improves gastrointestinal health by promoting the growth of beneficial intestinal bacteria such as Bifidobacterium and Lactobacillus species. (3) (1) Polyphenolic compounds and antioxidant activity of new and old apple varieties (2) Weichselbaum, E., Wyness, L. and Stanner, S. (2010), Apple polyphenols and cardiovascular disease – a review of the evidence. Nutrition Bulletin, 35: 92–101. doi: 10.1111/j.1467-3010.2010.01822.x (3) Effect of apple intake on fecal microbiota and metabolites in humans
A: It is a well-established fact that UV radiation from the sun can damage the skin. However, using common sense and enjoying moderate sun exposure is preferable to complete sun avoidance. We need some sun in order to make vitamin D in the skin. Also, the strong bright light of the summer sun improves mood and makes us feel good. Our eyes contain photoreceptors that are uniquely responsive to the blue wavelengths of bright sunlight. These receptors send signals to the brain and neural pathways from these cells that affect our activity level, sleep patterns and hormone regulation. Clearly we need sunlight to thrive. Unfortunately, prolonged sun exposure can also cause photo aging (skin damage, wrinkles) and increase the risk of some forms of skin cancer. Luckily, our nutritional status plays a huge role in mitigating the damaging effects of sun exposure.
A: Everyone loves a barbecue and grilling is a pleasurable past time for many people. Unfortunately, eating grilled meat does present an additional health risk. Heterocyclic amines (HCA) from grilled meats, poultry and fish are dietary carcinogens that increase prostate, lung and colon cancer risk. Charcoal grilling and flame- grilling are particularly problematic. Longer cooking times and higher temperatures are associated with increased HCA formation. Marinating meat, poultry and fish dramatically cuts the number of HCA produced. In one study, marinating meat with a Caribbean spice mixture decreased the amount of HCAs produced by 88%. The potent antioxidants found in herb and spice mixtures were found to reduce the risk of HCA formation better than marinating without spices. Turmeric, ginger and rosemary are examples of antioxidant-rich spices that can be used in marinades to prevent HCA formation. Another option is to replace meat with vegetables (mushrooms, peppers, onions, asparagus, etc.) and vegetarian burgers / hotdogs. Compared with meat, poultry and fish, these vegetable protein sources produce much lower levels of HCA when grilled, and appear to be the safest choices. If you must grill your meats, avoid eating the charred parts, marinate with a spice mixture first, and grill for shorter periods of time. Eat grilled meat in moderation. Like most things, moderation is the key to balancing enjoyment of food with any potential health risks.
Q: I heard that plastic water bottles are not a good choice, because they contain potentially harmful chemicals and that they are bad for the environment. I like the convenience of plastic water bottles but I don’t want to harm my health or add to the environmental problems associated with plastics. Are there any brands of bottled water that are a better choice? A: I understand your position and I too choose to buy water in plastic bottles from time to time. Of course, the best option is to filter your water at home and to fill glass containers or stainless steel water bottles with the purified water. However, the convenience factor dictates that sometimes we just need another option. Mountain Valley Spring Water is a local, mineral-rich spring water that is packaged in glass bottles. This is a good option, but the extra weight, bulk and breakability of a glass bottle is not always desirable. Luckily, there is now a plastic bottled water that you can feel good about choosing. Ciao water is either sourced locally from North American aquifers (when available) or purified water that is packaged in 100% completely biodegradable plastic. The Ciao water bottles are oxo-biodgradable plastic made with Reverte technology-- a process that uses oxygen to break down the bottle into simpler elements that can be decomposed by normal soil bacteria and fungi. CO2 gas, water and organic biomass are the result of this process—not just tiny fragments of plastic. Ciao bottles are American made and non-toxic to humans, animals and plant life. No harmful residues are left in the soil or waste stream. I am excited that New Morning now carries Ciao bottled water and that there is better option.
A: Don’t throw your fish oil away! Fish oil supplements are still as safe and beneficial for your health as they always were. There is strong science supporting the value of fish oil for many health conditions as well as for prevention of chronic disease. I have always stressed that fish oils need to be of high quality. Certainly there are some brands on the market which have low quality standards. I always say, “you get what you pay for”. In regard to the pending lawsuit that was recently covered on Good Morning America, I agree with the conclusion of the Council for Responsible Nutrition (CRN) that overall there are no safety issues with fish oil. According CRN: “the proposed lawsuit was filed in California in order to take advantage of a state law, Prop. 65, which has conservative standards that are not the law in the rest of the nation”. The limits for PCBs under Prop. 65 (90ng/day = .09 parts per million) are much more stringent than any other proposed limit, including that of the FDA. Consider that the FDA tolerance level for PCBs in fish (2,000 parts per billion, equal to 2 parts per million) far exceeds the levels of PCBs found in fish oil. In other words, you would need to ingest over 500 fish oil capsules to match the allowable limit for PCBs in a 4- oz salmon fillet. Should we stop eating fish? I don’t think so! Fish is a nutrient-dense food we should be eating. We just need to be cautious about what type of fish we are eating and where it is caught. Likewise, we don’t need to stop using fish oils. For complete information on fish and seafood safety, visit the Environmental Defense Fund website, at http://www.edf.org
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