Mark’s Daily Apple

Resveratrol Does It Again10

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One glass of resveratrol, please.

Seriously, how can we not love this stuff? The potent little antioxidant has been hailed for years as anti-inflammatory, anti- atherogenic and even anti-cancer. And, as for the cancer part, the news just keeps getting better. Research out of the University of Rochester Medical Center shows that resveratrol is doubly effective in treating the exceptionally problematic pancreatic cancer.

[Resveratrol] can help destroy pancreatic cancer cells by reaching to the cell’s core energy source, or mitochondria, and crippling its function. The discovery is critical because, like the cell nucleus, the mitochondria contains its own DNA and has the ability to continuously supply the cell with energy when functioning properly. Stopping the energy flow theoretically stops the cancer. …The new study also showed that when the pancreatic cancer cells were doubly assaulted — pre-treated with the antioxidant, resveratrol, and irradiated — the combination induced a type of cell death called apoptosis, an important goal of cancer therapy. In fact, the research suggests resveratrol not only reaches its intended target, injuring the nexus of malignant cells, but at the same time protects normal tissue from the harmful effects of radiation.

via Science Daily

In the words of lead author, Paul Okunieff, “Resveratrol seems to have a therapeutic gain by making tumor cells more sensitive to radiation and making normal tissue less sensitive.” Resveratrol’s sabotage of the cell’s energy flow is also especially important for chemotherapy because it decreases the cell’s ability to simply “pumpâ€� out administered chemotherapy treatment.

The results themselves are fascinating and promising for those who face the difficulty of a pancreatic cancer diagnosis. But we also found ourselves talking about the broader context of this research: the power of a natural antioxidant as a complementary therapy with a conventional treatment.

We talk a lot about the role of exercise and diet/supplementation in prevention here, which makes sense. No one wants to find themselves faced with a critical diagnosis to begin with. But there’s a whole new branch of research unfolding that hopes to harness the best of traditional medicine and nutrient potential. We hope to bring you more along this vein in the future.

In the meantime, send us your thoughts and perspectives.

Homemade Flickr Photo (CC)

Further Reading:

Resveratrol Reduces Signs of Aging

Wine Prevents Cavities

Smart Fuel: Wine

Posted: Health, Nutrition, Prevention, Supplements

1,000 Posts!21

We’re Big in St. Louis.

That’s right. We’ve posted our one-thousandth blog post! (Actually, 1,065. We were so busy writing one-thousand sort of came and went without us even noticing.) We would like to use this as an opportunity to thank all of our readers for enjoying the ride with us. (Thank you!) It has been a labor of love - one we hope to continue for many more thousands of posts.

We’d also like to take this occasion to revisit all of the things we’ve been ranting about. Since October ‘06 we have covered everything from diabetes and the American healthcare system to fats, food, and fitness. View the Best Of and Most Popular Posts to reminisce, and check out some of our personal favorites if you are looking for even more nostalgia:

Chronic Cardio

Is Intermittent Fasting Healthy?

My Escape from Vegan Island

Stress, Cortisol and the Adrenals

The Definitive Guide to Cholesterol

To mark this event we will be giving away a bottle of Vital Omegas - Mark’s pharmaceutical grade omega-3 fatty-acid fish oil supplement - to one very lucky commenter as a token of our appreciation.

Just tell us something you’ve learned, loved, hated or laughed about over the course of these 1,000 posts. We’ll use a random number generator to select the winner from the comment boards. Thanks, everyone!

Creativity+ Timothy K Hamilton Flickr Photo

Posted: Announcements, Supplements

Dear Mark: Mulling Multivitamins21

Choices, choices.

Dear Mark,

I’m new to your blog and am interested in taking better care of my health. I’m changing my diet and want to start a multivitamin. I go to the store though and end up bewildered enough that I don’t end up buying anything. What am I supposed to be looking for?

Not surprisingly, I get a good number of questions about supplements. Since it’s a topic I’m obviously passionate about, I’m always happy to offer advice on what my research and experience have taught me about wise supplementation.

First off, I definitely recommend the kind of product you’re looking for: a core nutrient assurance. As you know, I’m all about a good diet – a great diet, in fact. But a great diet with strategic supplementation can offer optimum health benefits A few fundamental suggestions:

• The divide from one “multivitamin� to another can be, well, cavernous. Unfortunately, there’s a lot of junk out there – incomplete, impure, inconsistent “formulas� (if you can truly call them something as intentional as formulas at all). Select a multivitamin from a trusted source to ensure you’re getting a product that offers purity as well as accurate and consistent dosages of nutrients. Yes, you’d think this would be a given, but it’s not. Many products, when tested by consumer advocacy groups, have been shown to not even contain some of their advertised nutrient ingredients or to contain certain ingredients at toxic levels. Some have even been shown to contain lead, presumably from subpar manufacturing conditions.

• I think a “multivitamin� should be more than a collection of a few vitamins. And most people really do want more than that. For the best benefit, look for a comprehensive daily nutrient supplement that offers the full array and appropriate balances of vitamins, minerals, phytonutrients and beneficial plant extracts. I never recommend supplementing piecemeal: a B-6, a calcium
chew, a vitamin C tablet, etc. Not only is this approach incomplete; you risk lack of absorption or redundancy of nutrients. More about that in a minute.

• For maximum potency, consider the freshness of vitamins. Many people would be surprised to know that store bought vitamins can sit on shelves for months or even years before being purchased. (And that doesn’t include the time they sat in warehouses and in multiple transports!) Liquid vitamin formulas, in particular, lose potency relatively quickly and oxidize easily. I would advise against them.

• Speaking of multivitamin “form,� tablets or caplets can be problematic as well. Because uncoated tablets don’t offer any buffer, they can irritate the stomach. On the other hand, caplets can have such a hard coating that they don’t fully dissolve and can become, as nurses call them, “bedpan bullets.� (There’s an image for your day.) On top of that, vitamins in caplet or capsule form can have unnecessary gums, glue, fillers and binders. The key is to find a formula that balances ease of absorption and natural buffering. Capsules with only essential ingredients are best. And I highly recommend a formula that contains enzymes for optimum absorption.

• The mark of a quality formula is the bioavailability and appropriate balance of its nutrient contents. I could talk forever and a day about this subject, but let me just give a few examples of what I mean. A quality formula contains the more “bioavailable� form of vitamin D, which is D3. Cheaper, lower quality supplements contain D2, which also happens to be the form used to enrich milk. A quality formula contains vitamin B12 as methylcobalamin and not cyanocobalamin. It should contain vitamin B6 as pyridoxal 5’ phosphate, the metabolically active form, and not pyridoxine.

• Likewise, the ability of the body to best absorb most nutrients involves those nutrients’ synergistic relationships, so to speak. Take beta carotene. There are over 500 carotenes, and optimum absorption and utilization occurs when they’re taken together. A hallmark of a quality formula: mixed carotenoids. Other examples include spectrum vitamins like B and E (with alpha, beta, delta and gamma tocopherols). Taking only one form of either doesn’t make any sense and won’t do you much good. You might as well throw your money down the toilet. Look for both mixed tocopherols and tocotrienols, the two main groups in the vitamin E complex.

• Finally, there are the basics. It’s important to expect the best in terms of protection. Make sure the bottle is in a protective sleeve. In most cases, multivitamins are only protected by the bottle cap. Also, look for added layers of protection from air and light to ensure freshness and full potency.

If you’re interested in learning more about the benefits and ideal formulations of particular nutrients, I recommend checking out these non-profit scientific research sites. (And, as always, share your choice with your doctor.)

• PLoS Public Library of Science
• Vitasearch
• PubMed

Thanks to all who have sent questions. Please keep ‘em coming!

nats Flickr Photo (CC)

Further Reading:

The ORAC Gift of Health

Debunking Vitamin Myths

Posted: Dear Mark, Health, How To, Men's Health, Nutrition, Personal Improvement, Supplements, Women's Health

Dear Mark: Vegetarian Protein Possibilities14

Vegetarian Chicken

In response to last week’s “Encore on Omegas” post, reader dunim asked this question about alternative protein sources:

Mark, how can an active person who doesn’t eat meat or fish and wants to eat minimum soy get good quality protein? Would you suggest whey supplements in case the protein requirements are not met? How much whey is too much?

As everyone and their grandmothers know, I strongly advise a meat and fish eating diet for the most complete nutrition. That said, I know that vegetarians won’t die of protein deprivation. However, they need to make more of a concerted effort to get the full “family� of amino acid building blocks. There are 22 amino acids that the human body uses to manufacture muscle and other vital tissue. Together, these 22 are essential for the body’s repair and regeneration needs. For vegetarians, getting enough of all 22 amino acids generally entails consuming more protein-containing carbohydrates and more calories to get the full amount of necessary protein.

Whey is probably your best quality source of protein. Studies have shown that milk proteins (whey being one) are especially beneficial (and more effective than soy) for muscle growth. A whey-protein shake once or twice a day can offer what I call “protein insurance.� I’d suggest 40 grams a day.

In addition to the whey-protein shakes (my personal favorite ;)), I’d absolutely recommend DHA-enhanced eggs as a staple for your diet. Though I also suggest flax for ALA omega-3s, flax isn’t converted efficiently enough to provide complete omega-3 needs.

Other protein sources you can consider include Greek or European style yogurt, nuts and nut butters (particularly almonds and almond butter), high protein legumes like lentils, higher protein grains like quinoa, and tempeh if you are interested in incorporating some soy.

Thanks, as always, for the question. Despite my pro-meat/fish stance (just had to get that out there one more time), I know that people choose a vegetarian lifestyle for a variety of compelling, non-health related reasons. Of course, each of us makes various kinds of health compromises in building the life we want: dealing with the smog to live with the benefits of a large city, playing a dangerous sport we love and can’t bear to give up, accepting high levels of stress in a job that offers us fulfillment and/or other significant benefits, etc. When we’re intentional about the compromises we make, we’re in a better spot to effectively and creatively mitigate the disadvantages they bring.

Keep the questions coming, everyone. Thanks!

VeganWarrior Flickr Photo (CC)

Further Reading:

44 Finger Lickin’ Recipes for Vegans and Carnivores Alike

Scrutinizing Soy

5 Meats to Avoid

Escape from Vegan Island!

Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!

Technorati Tags: protein, vegan, vegetarian, whey, shake, quinoa

Posted: Dear Mark, Diet, Health, Nutrition, Supplements

Dear Mark: Encore on Omegas14

4 Omega 3

The posts involving omega-3s have spurred a lot of discussion and a good number of excellent questions. Thanks to Ed Parsons and company I thought I’d give more time to the topic and see if I can complete the picture a little more. Thank you for your comments and questions.

Dear Mark,

Can you give us some rules of thumb for getting into the 1:1 ratio ballpark? Should I be trying to hit the ratio for every meal, for each day, or by the week, or even over a longer time period?

Just to review, the hailed 1:1 ratio of omega-6 to omega-3 fatty acids provides your body with the appropriate balance thought to keep inflammation at bay. I would advise making the ratio a priority each day. Targeting the ratio for every meal can get unnecessarily complicated, and longer spans like a week don’t take into account your body’s constant hormonal production, which is influenced by the fatty acids.

As far as achieving the right ratio, I’d suggest a few tips but caution you to not over think it too much. The first suggestion is to cut out processed and fast food. Both are high in omega-6 because of the typical soybean and/or corn oil additives. Besides avoiding soy and corn oils, steer clear of anything with sunflower, safflower, cottonseed and peanut oils. If you eat meat and animal products from conventional, grain-fed livestock, I’d suggest limiting your fat intake from these sources because of their high levels of omega-6.

As Josh mentioned last week, it can be difficult to achieve the 1:1 ratio without use of a daily supplement. This is especially true if you can’t choose grass-fed meats and dairy products. For example, range-fed eggs have a 1.5:1 ratio, while conventional eggs can have a 20:1 ratio.

And, as Josh said, keep in mind that the ratio is especially targeted for the EPA/DHA in omega-3 (fish sources) rather than the ALA (flax). It’s much more difficult to build up a large amount of EPA/DHA from food than it is ALA, as ALA doesn’t convert efficiently enough (roughly 15%) to cover you on the EPA/DHA fronts.

Unfortunately, it’s much easier to build up a supply of omega-6 than omega-3. A can of sardines has about .9 grams of DHA and EPA, while your average chicken breast has about 1.4 grams of omega-6. You’d end up eating a lot of fish to get the 1:1 ratio in your diet, given all the omega-6 floating around out in our food supply.

In short, choose grass-fed when you can and avoid the worst of the ratio busters. Eat a serving a day or more of fish as well as a healthy dose of flax oil or ground seed. Lastly, add a good EPA/DHA omega-3 supplement (link to my product ;)) that’s clear of toxins.

For more information on specific amounts for foods, visit the always thoughtful Weight of the Evidence blog.

Dear Mark,

Can you please explain the differences in salmon?? The “normal” salmon at the store has 14g of fat per serving on the label. The “wild caught Alaskan” salmon has only 2g of fat. I know we’re supposed to eat wild salmon but doesn’t more fat grams = more omega 3’s??? Or does farmed salmon have some other kind of fat in it as well. Also, what is the difference between the wild salmon that is 3.99$/lb (cheaper than non-wild) and the wild salmon that is 12.99$/lb.

I wish I could say that the cheaper salmon is as good. Unfortunately, the cheaper “wild” salmon may not have the same claim to the label. (But, of course, the more expensive salmon could be hiding a less than stellar pedigree themselves.) The majority of “wild” salmon are actually spawned and raised for approximately half of their lives in hatcheries. During this time, they live in similar conditions to regular farmed salmon and fed the unnatural diet of grain oils and meals as well as fish oils that often contain a high level of toxins. After they’re released from the hatcheries, salmon live under normal conditions. Some of the built up toxins dissipate over time, but the evidence shows that early exposure matters. Hatchery/wild salmon, however, will be lower in toxins and offer a better ratio than farmed salmon, which often contains dangerous levels of toxins like dioxin and PCBs as well as a poor 6:3 ratio.

If you’re interested in the fully genuine article and are willing to pay more, here’s a quick rule of thumb: look for Alaskan over Washington/Oregon/Californian salmon, and choose Chinook and sockeye.

On the subject of fat content, farmed salmon is much higher in saturated fat. What we’re interested in here is the polyunsaturated fatty acids. Those sneaky fish….

Thanks, everyone, for your questions and great discussions! Drop us a line to weigh-in on this fishy business.

Neeta Lind, Pablo Rios, woodleywonderworks Flickr Photos (CC)

Further Reading:

The Definitive Guide to Fats

More on Omega

What’s All This Talk About Inflammation?

FitFilter: Omega-3 Dosage and Sources

Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!

Technorati Tags: omega 3, omega 6, fatty acids, fat, inflammation, supplements, fish oils, wild salmon, ratio

Posted: Dear Mark, Diet, Health, Nutrition, Supplements