FAQ Friday: Do Raspberry Ketones Work?

I'll never forget the moment I was introduced to Raspberry Ketones.  I was at work, in the supplement aisle, and I was approached by a customer who said, "Do you have Raspberry Ketones"?  I was confused. "No, I don't think so.  What are they used for"?  I asked.  "A Doctor on TV said they could help me lose weight", the customer replied. 

Interesting.......

That day I had about five more women ask me for Raspberry Ketones.  

Source: iStockPhoto
Raspberry Ketones are a compound found in raspberries, which are similar to capsaisin found in chili peppers.

As I do with most of the supplements I hear about via Doctors on TV, I looked it up on The Natural Medicines Comprehensive Database (subscription required) and found out there was evidence to support that it might help with.......alopecia (hair loss).  There was absolutely nothing about weight loss or "fat burning".  As the months went by I continued to get questions from customers about this "miracle in a bottle".  But as we all know, if raspberry ketones really worked, we'd all be taking them, there wouldn't be an obesity epidemic, and of course, the pills would cost thousands of dollars (not $15.99 for three bottles, as I've seen it advertised online).  But who knows, maybe one day scientists will prove that they do really work, in certain doses, but until then I can't justify recommending them as a weight loss tool.

To be fair, The Doctor on TV did tell his viewers to use this product in addition to adhering to a healthy diet and exercise regimen.  But after you talk about a pill that can help you lose weight, most people tune out anything else.

Source: iStockPhoto

I mean, if there was a pill that could really burn fat and help you lose weight,  wouldn't we have learned about it by now? It would be all over the news.  But wait....Raspberry Ketones are all over the news these days, but not necessarily for any good reasons.  This article from Today's Dietitian gives a great overview of Raspberry Ketones, what they are, how they are supposed to work, and the research that has been done on the supplement.  This article from the LA Times is also a quite interesting read.

Here is a summary of the two articles, as well as my thoughts on Raspberry Ketones; 

• Not only are Raspberry Ketones touted as a "fat burner" because of their capsaisin (same compound found in chili peppers) but they are also thought to indirectly help with weight loss because of their ability to increase adiponectin circulation (a hormone secreted from fat tissues, which has been indirectly associated with lower BMI and insulin resistance)

• There have been zero human trials with Raspberry Ketones.  They have all been done with mice.  We are not mice.  While the research has been hopeful, I'd like to see some evidence that it can work in humans, wouldn't you?  

• Raspberry Ketones might have some interactions with certain drugs, and may have stimulant-like effects (hence the ability to possibly help you lose weight?).  Use with caution.

• Most Raspberry Ketone products on the market are not just Raspberry Ketones, but instead they are a combination of several other weight loss compounds and supplements.  Be sure to read the label and be aware of what you are taking.  And of course inform your doctor.

• If you want to try Raspberry Ketones, that's fine, but don't expect miracles.  You still need to exercise and eat a well-balanced diet.  Even The Doctor on TV can agree with that!

• I'll be back for another post on this supplement after there are some human trials. Who knows, maybe it does work, but until I see human studies I don't feel right recommending it to clients.

QUESTION:  Have you ever tried Raspberry Ketones? Do you know anyone who has? If so, did they work?

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Butternut Squash Cookies and This Week's News

Before we get into this week's butternut squash recipe, check out this week's health and nutrition news highlights.

Pro/Con Does Obesity Qualify As Child Abuse?
(I think my opinion on this is based completely on the individual situation. There are plenty of parents out there who need more resources, such as money and expert advice/guidance, in order to create a healthy food environment for themselves and their children. There are some parents who live in areas that are lacking healthy choices and are surrounded by violence that deters them from even sending their kids out to play. Is this abuse? No. But then there are others who just don't care. That's abuse.)




Penalty For Unhealthy Teachers
(Do you think it's fare to penalize employees for not taking part in a wellness program? I do!)



Ingredients of Shady Origins, Posing as Supplements
(This is a must read. Bottom line: don't be a full when it comes to buying supplements. Stick to well-known and trusted products that don't make outlandish promises.)



Coffee Break? Walk In the Park? Why Unwinding is Hard
(You know that time in the middle of your day when you just feel like oyu want to crash? Well, first, try some protein, then take about 1-5 minutes and go outside to get some fresh air. It may really help!)

Sugary Drinks Add 300 Calories a Day to Youth's Diets
(And we wonder why there is an obesity epidemic??)

Breast Cancer Risk Drops When Diet Includes Walnuts
(Yeah for walnuts! This study was pretty impressive. More reasons to make the cookies I posted below :) ).

And now it's time for this week's butternut squash recipe. A while back I asked for some butternut squash recipe recommendations. I received some great ones, including this Butternut Squash Muffin With Graham recipe from Chava of Food For Laughter. I was going to make these, but at the last minute I opted for a cookie recipe that someone gave me a couple years ago. I'll have to try the muffins another time, thanks Chava!

Butternut Squash Cookies

Here is the original recipe from Allrecipes.com. My modifications are in red

Ingredients

• 1/2 cup butter, softened (1/4 cup butter and 1/4 cup almond butter)
• 3/4 cup white sugar
• 3/4 cup packed brown sugar (1/4 cup + 2 T Splenda brown sugar)
• 2 eggs
• 1 1/2 cups mashed, cooked butternut squash
• 2 1/2 cups all-purpose flour (1 cup whole wheat flour and 1 1/2 cup brown rice flour)
• 1 teaspoon baking soda
• 2 teaspoons ground cinnamon
• 1/2 teaspoon salt
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1 cup raisins (omitted)
• 1 1/2 cups chopped pecans (2 cups chopped walnuts)
• 1/4 teaspoon ground allspice (omitted)
• 2 1/2 teaspoons baking powder

Directions

1. Preheat the oven to 375 degrees F (190 degrees C).
2. In a large mixing bowl, cream butter and sugars until fluffy. Beat in the eggs and squash. Sift together the flour, baking soda, baking powder, and spices; add to mixture, stirring until well blended. Stir in walnuts. Spoon onto cookie sheets spacing cookies 2 inches apart.
3. Bake for 10 to 12 minutes in the preheated oven, until edges are golden.

Nick can't get enough of these cookies. I'm actually really surprised by this because they aren't very sweet. I contemplated adding chocolate chips in hopes of Nick actually enjoying these, but I'm glad I didn't because they clearly were not necessary!

QUESTION: I'm curious about your opinion of the first article I posted above. Do you think obesity should qualify as child abuse? If you don't want to answer, please tell me your favorite type of cookie or tell me what your plans are for the holiday weekend.

Salad in a Pill?

The other day I met someone who was eager to share his diet with me. He quickly whipped out a sheet from his pocket, which listed all of the fruits and vegetables he consumed on that particular day. I was so excited! The list included several cups of cantaloupe, a couple handfuls of spinach, some tomato and broccoli. Considering some of the diets I've seen during my time as an RD, I was immensely impressed. Soon afterwards I realized he was actually showing me what was "in his multivitamin". He was taking something that claimed to provide the equivalent amount of nutrients as all of those fruits and veggies in one pill. Yikes.

Source: iStock Photo

I didn't really know what to say....but a lot went through my mind:

1) Wouldn't you rather eat those foods?! They are so delicious! Ok, so maybe I'm biased because I'm an RD and I happen to love all fruits and vegetables, but come on, the thought of taking all of that good food in the form of a pill is like taking a dose of caffeine instead of drinking a delicious cup of coffee....it just doesn't make sense!

2) There is a reason why RDs and other health professionals recommend that you space your meals out and not consume too many calories in one sitting. Our bodies just can't absorb all of those nutrients at once. While it probably won't harm him, he's likely wasting his money (although he could be spacing out his multivitamin dose, I didn't ask).

3) Most supplements or other foods, which claim to provide an amount of nutrients that are equivalent to fruits and vegetables, are forgetting something very important; FIBER! Now I can't speak for all supplements, because I haven't researched all of them, but thus far I have yet to find a similar supplement that claims to contain "XYZ fruits and veggies" and which actually has the equivalent amount of fiber (unless it's something like maltodextrin or polydextrose, which in my opinion just isn't the same).

Source: iStock Photo

4) Did you know that there are thousands of health-promoting plant compounds that are lurking in our produce, which have yet to be discovered? Do you really think that scientists have found each and every nutrient that plays a role in protecting our body from disease? Do you really think that the makers of such supplements have included every tiny nutrient that is in broccoli, melon, spinach, etc. into their product? My point is that there is a synergy that exists among the thousands of nutrients (many still unknown) found in fruits, vegetables, whole grains, and other foods. They work together in a way that increases their effectiveness and makes them do their job even better! Does that synergy exist in products like these? Likely not.

5) In a recent article from Nutrition Action Healthletter, the concept of taking a lycopene pill to prevent prostate cancer was discussed. It was concluded that while the lycopene pill won't necessarily hurt you, it will not benefit you to take these pills instead of eating tomatoes. Once again, there are unknown compounds in tomatoes that are likely working with the lycopene to provide their protective benefits.

Bottom Line: Use supplements as they are intended to be used; to supplement the diet, and fill in the gaps. Do not use them to make up for an unhealthy diet, because it just won't work. Are products, such as the one this guy was taking, harmful? No, but they could indirectly be harmful if you are neglecting fruits and vegetables because of them.

Source: iStock Photo

QUESTION: Have you enjoyed any farmer's markets yet this season? What about any locally-grown produce in your supermarket?

Companies Make Money Off Of This?!

Are you taking a fish oil or flaxseed supplement, which also contains high amounts of omega-6 fatty acids (>600-700 mg)???!!

STOP!

Source: iStockPhoto

Lately I've noticed that more and more companies are highlighting the importance of the omega-6 fatty acids (in the form of linoleic acid) in their fish oil and/or flaxseed oil supplements. To me, this is a major problem. I've been trying to explain this to friends and family for a while now, but a recent article in Today's Dietitian Magazine confirmed that I am correct in telling people to steer clear of these types of supplements.

According to the article (page 48), humans evolved on a diet with an omega-6 to omega-3 ratio of 1:1, but now it is closer to 16:1. The reason why we are consuming so much more omega-6 is that it is found in so many of America's favorite foods:

Sources of Omega-6

Vegetable oils

Poultry

Nuts

Seeds

Just that first source alone; vegetable oil, is enough proof that Americans are getting plenty of omega-6 fatty acids. Check out the foods in your cabinet right now and you will see that most of them contain at least one type of vegetable oil. And then we have sources of omega-3 fatty acids;

Sources of Omega-3

Walnuts (vegan source)

Flaxseed (vegan source)

Algae (vegan source)

Soy (vegan source)

Fish

Fish oil supplements

Grassfed beef

Milk from grassfed cow

Fortified eggs

These foods are not in every person's diet, that's for sure. And something you may not know is that most of the foods listed above also contains omega-6 fatty acids, and in some cases they contain more omega-6 than omega-3 (flaxseed, walnuts, soy)!

If you are not a vegetarian or vegan you are less likely to have problems getting enough omega-3 (but trust me, I know plenty of animal eaters who still do not get enough). Many vegans and vegetarians (but certainly not all!) have trouble getting enough omega-3 and reducing their ratio of omega-6 to omega-3 fatty acids. This is especially true when they buy flaxseed or other omega-3 supplements, which also contain high amounts of omega-6 (>600-700mg). Companies like to capitalize on the fact that omega-6 is essential and we can only get it via food and/or supplements. But now you know, you do not need it in your supplements! That is, unless you don't eat any oils, poultry, or snack foods....

Source: iStockPhoto

But I highly doubt that is the case.

Did you know that an abundance of omega-6 in one's diet (especially a vegan or vegetarian) can decrease the already low conversion of ALA to DHA and EPA? So I'm still pondering the idea of omega-6 being added to omega-3 supplements, especially ones meant for vegans. Now that you know it's a waste of money, do yourself a favor and do not buy these. Look for omega-3 supplements that are strictly omega-3, unless of course you aren't getting enough oils and other sources of fat in your diet, which may warrant these types of supplements (for example, if you're on a very low calorie or low fat diet).

Bottom Line

Omega-6 is a natural fat found in many of these products, but some companies provide more of these fats than others. Buy fish oil supplements, or flaxseed supplements, that do not contain more than ~600-700 mg omega-6, which is the lowest I found, and look for at least 1000 mg total EPA/DHA, per serving (or just look for the lowest ratio of the two fats possible). And of course, continue to focus on omega-3 when you eat foods throughout the day.


Question: Have you ever purchased a flaxseed oil or fish oil supplement, which contained high amounts of omega-6? What are your thoughts on this issue??

Who Should Take a B-12 Supplement?

I recently started taking B12 (500mcg). The first day I took it I couldn't sleep. To me that meant I was definitely deficient in B12.

The Office of Dietary Supplements says this about B12:

Evidence from the Framingham Offspring Study suggests that the prevalence of vitamin B12 deficiency in young adults might be greater than previously assumed [15]. This study found that the percentage of participants in three age groups (26–49 years, 50–64 years, and 65 years and older) with deficient blood levels of vitamin B12 was similar. The study also found that individuals who took a supplement containing vitamin B12 or consumed fortified cereal more than four times per week were much less likely to have a vitamin B12 deficiency.



They also say:

Individuals with gastrointestinal disorders should probably take a B12 supplement. Individuals with stomach and small intestine disorders, such as celiac disease and Crohn's disease, may be unable to absorb enough vitamin B12 from food to maintain healthy body stores [12,23]. Subtly reduced cognitive function resulting from early vitamin B12 deficiency might be the only initial symptom of these intestinal disorders, followed by megaloblastic anemia and dementia.



I started taking B12 because I'm pretty sure I have some type of malabsorption disorder. When I consume FODMAPs I believe my body has a hard time absorbing other nutrients, such as B12 and magnesium.


Many people think that B12 will give them energy, but in fact that's not the case, unless of course you are deficient (which explains why I was so energized by B12!)



The Office of Dietary Supplements says this about B12, in regards to energy;

Due to its role in energy metabolism, vitamin B12 is frequently promoted as an energy enhancer and an athletic performance and endurance booster. These claims are based on the fact that correcting the megaloblastic anemia caused by vitamin B12 deficiency should improve the associated symptoms of fatigue and weakness. However, vitamin B12 supplementation appears to have no beneficial effect on performance in the absence of a nutritional deficit [81].


B12 is one of the few vitamins that does not seem to pose any danger when high amounts are ingested. It is for that reason than I decided it was worth trying B12, to see if I noticed a difference and to assure myself that I was indeed deficient (sadly). I'm glad I did. I've read some research about how chronic B12 deficiencies may lead to dementia or even Alzheimers. No thanks. Other groups, aside from those with malabsorption/gastrointestinal disorders, who might need a B12 supplement include elderly individuals and vegetarians (especially vegans!).

Sources of B12

Meat

Fish

Poultry

Dairy

Fortified foods (vegan)

Nutritional yeast (vegan)

I'm not even a vegan and I eat nutritional yeast everyday! It's a great replacement for parmesan cheese.

QUESTION: Have you ever talked to someone who told you they take B12 for energy? Now you can tell them it's all in their head! I felt more energy the first couple of days I took the B12, but after that I didn't feel any more energized than normal. Why? Because I believe my levels are finally normal, phew!

5-HOUR ENERGY!!!!!!!!!!!

Like the title? It's supposed to signify my "five hour energy rush" ;) . But no, I did not take one of these. I get my energy from food....and caffeine.


Nick and I had Mark and Nicole over for dinner about a month ago. After finishing our meal Nicole's husband, Mark, pulled one of these out of his pocket:


He wasn't going to take it, he was just showing it to us because he knew it would get a rise out of Nicole and I. He was right, it caused quite the conversation! We talked about some pros and cons, and the next week Mark even posted about this product on Nicole's blog. You can read his post here.

I thought he did a great job, but like I said in my comment to him, he missed a few key points (only a dietitian would write a follow-up post!). Here are some things he could have added:

1) While there is a warning to NOT EXCEED TWO BOTTLES DAILY, I would be willing to bet many people do. This is a huge problem. It's not that there is a lot of caffeine in this product, because there isn't, but the problem is the excess of vitamin B6 (and in my opinion, folic acid).


Many energy supplements supply huge doses of the B-vitamins, including B6 and sometimes folic acid, and this one is no different. Out of all of the B-vitamins the ones about which you should be cautious are B6 and folic acid (B9).

So 1 bottle provides 40 mg B6. The Upper Limit (the amount you should not exceed due to the possibility of side effects, such as neuropathy in the case of B6 excess) is 100mg. The Office of Dietary Supplements explains this in a bit more detail. So if you are really sticking to the one bottle, I suppose you would be ok, but do you think there are people out there taking two of these a day? Definitely. This adds up to 80mg B6. Not good because it's close to the 100 mg upper limit. Take another one and you've exceeded it!

This is not to mention the 400mg of folic acid in one bottle, which is a dose I would NEVER exceed (I have read research about cancer risks with higher doses).



2) This product contains another B-vitamin called niacin. We need about 14-18 mg of niacin per day and this product contains about 30mg in one bottle. According to the Natural Standards Database, the recommended supplemental dosage is 15-35 mg. And what do studies show it may help with? Pallegra and cholesterol reduction. What about energy? Nope, not a thing about that. So what's the point?! Niacin has many side-effects too, including flushing of the skin, so watch out for that.

The extra strength version of this product has more Niacin and ~40 mg more caffeine. Seriously, watch out for flushing if you take the extra strength!

3) The commercial for this product is ridiculous, but the marketing team who put it together deserves a bonus! The commercial conveys the idea that in each bottle of 5-Hour Energy you are consuming nutrients equivalent to broccoli, avocado, and banana. Wow, wouldn't that be nice?! Personally I would much rather eat the real fruits and veggies, but other people see this commercial and think, "this is great! I don't have to eat those foods but I can gain the benefits just by taking one of these!!" Fabulous. Little do they know this bottle is simply a bunch of manufactured vitamins and minerals. The product lacks the fiber and the array of phytonutrients, which are present in whole fruits and veggies, and which work symbiotically to provide the benefits to the host (us).

BOTTOM LINE: If you take this product, stick with 1/2-1 bottle. Never take more than one bottle, in my opinion, especially if you are taking a multivitamin in addition!




Just a quick holiday update. Nick and I finished our decorating on Monday. We did white lights on the outside (not the best picture, but I swear it looks pretty neat!).


And we used colored lights on our tree. The lights actually flash but I think it's so tacky when lights flash (no offense to anyone who loves flashing lights....) so we keep them locked so they don't flash.

The only thing left to do this month, other than gift wrapping, is to make 7 loaves of my "famous" pepperoni bread. Today I made peppermint chocolate ice cream, which I will post soon.

Have a great week everyone!

My Thoughts on Protein Powders

Before starting today's post I thought I'd give a little update on my "elimination diet". I had a few people ask me how I would know which foods were giving me troubles if I was just going to go ahead and give up a bunch of foods. For starters, I'm not doing the elimination diet 100%, by any means. The week after my elimination diet I only added two things each day. I noticed the increase in dairy at night, and my addition of popcorn at night, both gave me some troubles in the morning. This is why I have cut out popcorn and reduced my late night dairy intake (mainly ice cream....). Who knows, maybe I'll actually have to go back on the diet 100% and slowly add foods back in the right way in order to find out the real problem foods. If it comes down to that I will do it, but I'm already feeling better so I think I'm on the right track.


Ok, so now onto today's post!

Protein powders are a topic of interest for many of my readers and many customers with whom I talk at work. This article really shed some light on the problem with protein powders and pretty much summed up many of the reasons why I do not use them. Like many dietary supplements there is an industry need for protein powders, but not everyone should be using them.

Who May Benefit From a Protein Powder?

- Vegans may benefit from protein powders. Powders made from soy, hemp, quinoa, and pea proteins are just some of the options for vegans, since they do not contain animal products. To view some words which may signify dairy in a protein supplement, check out this website.


- Vegetarians or people who just don't eat a lot of meat, poultry, and/or fish may benefit from protein powders because it's an easy way to add high-quality protein to their diet.


- People trying to increase muscle mass? This depends. I often recommend consuming whey protein after a workout for muscle growth, but milk is a better source of whey protein, in my opinion. Paying for a protein supplement is just a waste of money when you can have a glass of milk for half the price. Not only that, but you know what's in the milk. The same is not true with all protein powders. There is also evidence out there that suggests too much protein can actually cause your muscles to atrophy. If you want to put on muscle mass, eat more calories and increase your workout intensity. If you don't have enough time to eat all of those calories, a protein powder may actually be beneficial.






If you're stuck on protein powders for their "convenience" and you truly believe they are making a difference in the way you look and/or feel, please be sure to do the following;

- Drink plenty of fluid throughout the day. Consuming too much protein can cause dehydration.

- Make sure your kidneys are healthy before beginning a protein powder regimen, as too much protein can cause kidney damage. This is especially important if you are diabetic.

- Be sure to choose a protein supplement that you trust, and that has been third party tested (look for GMP or USP labels).

- Watch out for "proprietary blends" on ingredient lists. This is just another way of saying "we have created a special mix of ingredients that we do not want to disclose!"


Question: What are your thoughts on protein powders?

Supplements; Are You Wasting Your Money?

If you were to visit me at work you would see that my desk/"office" is right in the middle of the supplement section of Giant Eagle. I really love being located right where I have access to customers looking for supplements. Many of you know how I feel about supplements, but if you don't, I will tell you that I think they can potentially play a very important role in a person's diet, but Americans know very little about the potential dangers of supplements and in my opinion we are taking way too many, and sometimes for the wrong reasons.




Nutrition Action Healthletter provided a fantastic article in their July issue, which described some popular supplements and what the data actually indicates about their reported "benefits". Here is some of what they said;



Garlic for Cholesterol? There have been several trials testing garlic, which have let to less than impressive results. Don't count on large doses of garlic, or garlic pills to help lower your cholesterol. Enjoy garlic in your dishes as a tasty and sodium-free spice, but there are better avenues for cholesterol lowering (reduce your saturated fat intake, consume some flaxseeds, and plenty of fiber).




B Vitamins for Energy? Clearly our bodies need B-vitamins to metabolize our foods and to derive energy from our foods, but taking extra B-vitamins will do you no good. There is no credible evidence that taking B-vitamins (via a pill or other supplement) will give you extra energy. In fact, most of the supplements I've seen with > 100% DV (daily value) B-vitamins are just a waste of money, unless you eat as many calories as Michael Phelps. Even he doesn't need 3000% DV! Solution? Eat a well balanced diet and take a multivitamin if you wish. No need for >100% B-vitamins.

Want energy? Eat plenty of fruits, veggies, and whole grains.

B vitamins for your heart? This is yet another piece of advice I learned during my years in school for dietetics, but which hasn't held true since. We were taught that B-vitamins could help lower homocysteine, which is a marker of heart disease. While B-vitamins do seem to lower homocysteine, unfortunately they do not seem to lower the risk for heart disease.




Gingko for memory? Results have been mixed, but studies have more overwhelmingly showed poor evidence that gingko can improve memory. My advice? Don't waste your money! Blueberries probably provide more benefit for memory and brain health. And they taste better.


Multivitamins for immunity? If you are well-nourished and free of disease, chances are a multivitamin will not improve your immunity. Heck, even those who are undernourished seem to obtain little benefit, if any, from taking a multivitamin. Studies are still being done in this area, but for now my best advice is to eat plenty of fruits and veggies, exercise, and get plenty of sleep (7-8 hours). These are all great ways to prevent sickness.




Biotin for hair and nails? You've probably heard this before, "Take a biotin supplement if you want your nails and hair to grow fast and stay strong!". Perhaps you even went out and bought some biotin at one time in your life. You may have noticed a difference, but chances are it was a placebo effect, "Wow! My hair really IS growing faster!...." Hmmm....I think not. The bottom line is that no credible studies have shown that biotin improves the look and speed of growth of nails or hair. My advice? Trim them both on a routine basis, find a good conditioning treatment to use on your hair (I use AVEDA), and a top coat for your nails (I use L.A. Girl Calcium. It's a clear coat and it works really well).

Question: Does any of this information shock you?! Do tell!


I'll be back on Friday. Until then, I hope everyone has a great week!

Your Questions About Dietary Supplements, Answered!

Warning, this is a long one, but I really think it's worth reading, or maybe printing to read later. Pass this information around so people know the resources and what to look for when purchasing a safe and high quality supplement (if needed).

Question 1: If we eat a balanced diet, do we really need a supplement?

Answer 1: This depends on your definition of "balanced diet". There is a reason why the food guide pyramid and the US Dietary Recommendations exist, if you follow these recommendations you should get all of the proper nutrients you need. In reality very few people follow these guidelines. You should be getting 5-9 servings of fruit and vegetables, at least 3-4 servings of whole grain (one serving equals 16 grams), 2-3 servings of dairy (includes soy drinks and yogurts) and plenty of protein (which is NOT hard to do). If you find it hard to reach this goal, I would suggest a multivitamin. Even I, one of the few Americans who follow the guidelines, used to take a half multivitamin everyday just to assure myself. I knew this wouldn't be harmful. I take a full multivitamin (generic Flintstone) one now because I am not eating fortified cereals or breads anymore, and because of my malabsorption issues. That being said, another reason you may want to take a multivitamin is if you eat all organic foods. Organic foods are not fortified or enriched, so especially young females may need a supplement for iron and folate.

Question 2: Can you get too much of some vitamins and minerals?

Answer 2: YES, and this is the reason why taking a bunch, or even just a few, supplements can be dangerous. It's almost impossible to overdose if you aren't taking a supplement, or if you are just taking one multivitamin a day. Some people take several supplements and don't realize how much of each nutrient they are consuming. This can be very dangerous. Most people who overdose are taking multivitamins that have way too much of certain nutrients. Specific vitamins to watch out for are vitamin E, niacin, and folate. Some supplement companies put way too much of these nutrients in their product, and many people take more vitamin E thinking that the more antioxidants they consume, the better. This is NOT the case. Too many antioxidants can actually have a negative effect.

Here is Nutrition Action's list of recommended multivitamins:

Best Brands for Premenopausal Women

Nature's Bounty ABC Plus

One-A-Day Maximum

Sundown Advanced Formula SunVite

Sundown Naturals Complete Daily

Best Brands for Men and Postmenopausal Women

One-A-Day Men's Health Formula

One-A-Day Men's 50+ Advantage

The above vitamins were chosen because they all contained the proper amounts of vitamins and minerals. Notice there are no specialty supplements on the lists. These are just the cheap ones you pick up at your local pharmacy. There is no need to waste your money on the really expensive brands.

If you have some multivitamins at home, make sure they contain the following:

Vitamin A: No more than 4,000 IU

Beta-Carotene: No more than 5,000 IU (there is no upper limit for beta carotene from food)

Vitamin C: 60-1,000 mg

Vitamin D: 400 IU or more

Vitamin E: 30-100 IU

Vitamin K: 20 mcg or more

Thiamin (B1): 1.2 mg or more

Riboflavin (B2): 1.7 mg or more

Niacin (B3): 16-35 mg

Vitamin B6: 2-100 mg

Folic Acid: No more than 400 mcg (** if you are taking a multivitamin avoid eating cereals or bars that provide 100% of the DV of folate!!**)

Vitamin B12: 6 mcg or more

Calcium: Don't rely on a supplement! (**Men shouldn't have more than 200 mg in their multi**)

Iron: No more than 10 mg (**Premenopausal women should have 18mg in their multi, men and postmenopausal may not need any in their supplement)

Phosphorus: No more than 350 mg

Magnesium: 100-350 mg

Zinc: 8-23 mg

Copper: .9-10 mg

Selenium: 20-105 mcg

Chromium: 35 mcg or more

NOTE: "OR MORE" does not mean there is no upper limit, only that the level in a majority of multivitamins are not high enough to cause harm

Source: Nutrition Action Healthletter

Quality symbols to look for on your supplement

Question 3: I hate veggies and don't get as many as I should, should I be taking any supplements? Multi, fish, or joint supplement??

Answer 3: Normally I would suggest trying to incorporate more vegetables and fruits, slowly, until you reach the daily recommendation (most people just want an easy fix so they can eat their McDonald's crap and then be "healthy" by taking a multivitamin) For the person who asked this question I know they just don't like veggies (and have tried)! I would say a multivitamin is probably a good idea, since it's clear you will never be reaching the 5-9 servings a day recommendation. Keep in mind, however, research shows that whole foods, rather than supplements, are better absorbed, and they provide a type of "synergy" where the compounds in the foods all work together to provide their benefits, which is much better than just taking a supplement with single nutrients all in one capsule. I don't recommend fish oil unless you don't eat any fish, then I would say it wouldn't hurt to take one. As for a joint supplement, there just isn't enough research backing up their efficacy!


Question 4: I should REALLLLLY take Beano. mmmm is it expensive?

Answer 4: Yeah, it's sort of expensive (about $18 for 100). This may not sound like a lot of money, but the serving size is 2-3 per serving of "offending" food. If you are like me and take the pills with 1-2 foods each day, they disappear pretty fast. Coupons are often available, and trust me, these babies work!


Question 5: Do you know which vitamin is good to take for leg cramps??? My calves have been so sore and they feel like they are two seconds away from Charlie Horse.


Answer 5: Muscle cramps are caused by dehydration, muscle fatigue, and electrolyte deficits. A specific nutrient is not recommended, but be sure to drink a Gatorade or Powerade if you are working out hard, for more than an hour. You can get the calorie free one (G2) if you want. Another option would be to start eating a banana daily, and just make sure you are getting 5-9 servings of fruits and vegetables per day, and drinking the correct amount of fluid (take your weight in pounds and divide it by 2). Low blood calcium could also be the cause. Make sure you consume 3 servings of dairy, or at least 1000 mg calcium per day (for those under age 50).

Question 6: Do you know anything more on the acceptance of Truvia and rejection of stevia? I use pure stevia extract, but mainly for hot beverages and yogurt only.

Answer 6: There is really not much information available that goes beyond what Wikepedia says. You will find a lot of different information from people who try to claim that Stevia has been approved, but the truth is it has not. Do I think it's dangerous? Not really. At least not any more than any other sweetener. But again, when people use too much, it can be dangerous. This is from Wikepedia:

• In the United States, rebaudioside A is generally recognized as safe (GRAS) as of December 2008.
• Critics note that the US FDA has not actually permitted the stevia plant itself to be used as a food additive, but only the rebaudioside A extract <----- Used in Truvia
• In May 2008, Coke and Cargill announced the availability of Truvia, a consumer brand stevia sweetener containing erythritol and Rebiana, which the FDA permitted as a food additive in December 2008

Studies have not shown Stevia to be 100% safe. Diabetics could have major side effects from Stevia (specifically high doses) due to it's effect on blood sugar (could dangerously decrease blood sugar).

Question 7: I should probably take some Vitamin D. I work all day in a dark room (no lights or windows!) So maybe this would be something I should look into?

Answer 7: All you need is 10-15 minutes of direct sunlight, twice a week, between 10 am and 3 pm, in order to get enough vitamin D. Working in a dark room really doesn't mean you can't get out for 15 minutes and get some sun. If you don't get even 15 minutes of sun, twice a week, I would probably recommend a supplement (especially during the winter when it's much more difficult to get sun!). Keep in mind, however, vitamin D is also found in some yogurts, milks, and bony fish.

Coming Up

Tonight I am home alone, without the Biggest Loser! As sad as that is, I have really been enjoying the Olympics so I think I'll survive. Tomorrow's post will include a new recipe and my thoughts on the "Raw Food Diet".

Thanks for reading, and have a great night/day!