Tag Archives: Ask Clark’s

Chino’s Hidden Treasure: Clark’s Nutrition

Clark’s is open 7 a.m. to 9 p.m. every day. Stop by for yourselves and experience Clark’s great customer service, knowledgeable staff, and affordable pricing. Visit http://www.clarksnutrition.com.

Staff Reports

Chino – Father’s day is right around the corner and Clark’s has something for your hero on his day. Whether it is a supplement to help him grow his muscles, equipment needed for the gym visits or just something to help him sleep at night, whatever it is you can find it at Clark’s. His health is important to you; show him how much you care about having him around for years to come.

Have you ever heard of Clark’s Nutrition? Imagine a Whole Foods, Sprouts, Trader Joes, and Nutrishop all under one roof… in your own back yard, Chino! Clark’s Nutrition & Natural Foods Market is a rare find in the natural foods industry. If you haven’t discovered this amazing store yet, it is worth your time to investigate.

Clark’s stores not only have a huge selection of supplements (their Chino location has one of the largest supplement sections in the entire country), but they have a wide variety of organic grocery items, complete with gluten-free sections,  including Vegan and Vegetarian options, as well as a large selection of organic produce.

Want to get a free make-over with natural, cruelty-free make-up too? No problem, Clark’s has a make-up section that looks like something you’d see at a MAC make-up counter. Clark’s is the only retail partner with actress, Suzanne Somers, to offer her organic cosmetics and skin care line, SUZANNE Organics.

Clark’s is a pioneer in the health food world. They opened the doors of their first location in Riverside in 1972, long before health food became vogue. Today there are stores in Riverside, Loma Linda, Rancho Mirage and Chino.

But have you ever been to a “health foods” store before and felt overwhelmed or weren’t sure where to start? Have you felt the opposite, like you knew more than the employee? Have no fear, Clark’s knows how refreshing it is to speak with health food store employees that know their stuff and are willing to share their knowledge.

The Clark’s slogan is, “Live better, we can help.”  How does Clark’s actually help people you ask? Clark’s has made their business thrive on helping to educate people about their health. Starkie Sowers, the Director of Education at Clarks says, “We have Nutritional Consultants at Clarks. These employees go through our 5 level in-house training program. It takes about 3 ½ years to get to a Level 5 at Clarks.” Clark’s takes education about health seriously. These knowledgeable (non-commission) Nutritional Consultants are one of the keys to why people love Clarks so much.

Clark’s is a great find for anyone looking to improve their health. They have competitive pricing, knowledgeable staff, a great product selection and a beautiful Chino location close to home. Dr. Wendy Wang, who is a Licensed Naturopathic Doctor, will be giving B12 shots inside the Chino store on June 3rd, 10th & 17th from 1:00 pm to 4:00 pm.

 

Discover this Chino treasure located at 12835 Mountain Ave in Chino.

Does Calcium Cause Heart Disease?

Photo Courtesy: Designed by Kjpargeter / Freepik

By Clark’s Nutrition

Calcium consumption from foods and supplementation has become somewhat controversial in the last few years. Osteoporosis prevention has centered on the consumption of calcium from foods and supplementation. Recently, (in October 2016) the Journal of the American Heart Association (JAHA) released a research article that suggested higher consumption of calcium from supplementation might increase the risk of coronary artery calcification (also known as CAC). The information contained in this article helped many individuals see a different view of calcium supplementation. Although it is important to note the JAHA study also suggested that total atherosclerosis was less with individuals who consumed more total calcium via foods and supplementation but suggested the food group was best.  There are also some other responses have come out in support of calcium supplementation. The National Osteoporosis Foundation and American Society for Preventive Cardiology convened an expert panel to look at research to determine other positions for calcium supplementation. These two groups concluded that supplemental calcium with or without vitamin D have no relationship either good or bad to the risk of cardiovascular disease and cerebralvascular disease mortality. They also found that generally there was no cause of mortality in healthy adults when using calcium supplementation. They also recommend that individuals consume no more than the upper daily limits for calcium at 2000-2500mg per day including foods and supplementation. Additionally the NOF suggested that calcium is a nutrient that is lacking in many individuals. Although there is a lot of negative press about the use of calcium, the Council for Responsible Nutrition also reported that the American Heart Association’s Multi-Ethnic Study of Atherosclerosis suggests that there is proof of safety in supplementation because of the positive association with total calcium consumption and reduction in lower rates of atherosclerosis. As always, if you have any questions about the use of supplementation, please consult with your doctor before using any products.

 

References

Lack of Evidence Linking Calcium With or Without Vitamin D Supplementation to CardiovascularDisease in Generally Healthy Adults: A Clinical Guideline From the National Osteoporosis Foundation and the American Society for Preventive CardiologyKopecky SL, Bauer DC, Gulati M, Nieves JW, Singer AJ, Toth PP, Underberg JA, Wallace TC, Weaver CM.Ann Intern Med. 2016 Oct 25. doi: 10.7326/M16-1743 https://www.ncbi.nlm.nih.gov/pubmed/2777636

Calcium supplements could increase risk of heart disease, new study findsBy Andrea K. McDaniels October 17https://www.washingtonpost.com/national/health-science/calcium-supplements-may-raise-risk-of-heart-disease/2016/10/17/a80285fe-9215-11e6-9c52-0b10449e33c4_story.html

http://www.crnusa.org/CRNPR16-NewStudyAffirmsCalciumSafetyHeartHealth101116.html

oRIGINAL RESEARCHOpen AccessCalcium Intake From Diet and Supplements and the Risk of Coronary Artery Calcification and its Progression Among Older Adults: 10‐Year Follow‐up of the Multi‐Ethnic Study of Atherosclerosis (MESA)John J.B. Anderson, Bridget Kruszka, Joseph A.C. Delaney, Ka He, Gregory L. Burke, Alvaro Alonso, Diane E. Bild, Matthew Budoff and Erin D. Michoshttp://jaha.ahajournals.org/content/5/10/e003815

 

 

Hydrogevity

Side view of confident young Caucasian businesswoman wearing jacket drinking fresh water

By C Doussett MPH, RDN

Five hundred years ago, the Spanish explorer, Juan Ponce de Leon became fascinated with sailing, by dint of the circumnavigating exploits of Christopher Columbus. While Ponce de Leon established himself as an adroit farmer and landowner in the New World, he is perhaps most ubiquitously known for his quest to discover the mystical ‘Fountain of Youth’. The Fountain was believed to impart vigor and longevity to anyone who imbibed from its crystal-clear waters. In fact, the rejuvenative powers of undiscovered bodies of water date back at least an extra two millennia when Alexander the Great went in search of the mystical ‘River of Death’. Yet pragmatically, (and luckily) the search for health and longevity has become an investigation into how treating our bodies, and social constructs, can produce almost magical outcomes.

Researchers from the University of California, Riverside, followed subjects for 20 years to examine life choices that influence longevity. One of the most significant findings was that individuals who avoid stress and work tend to live shorter lives. Being productive and dealing with stress directly and determinately is the best method to increase self-worth and efficacy. The best method to support these endeavors and a continual state of human production is to remain properly hydrated. Chronic dehydration, at levels of just 1% (think four glasses behind where you should be) can lessen our abilities to perform well cognitively and socially. This could translate to lower scores on tests and performance in the workplace or in a decline in creative pursuits, or in our ability to regulate mood, memory and relationships. In addition to these task-oriented and socio-cognitive aspects regarding hydration, there are certain physiological conditions that require constant thoughtfulness. Hydrated muscles perform more work, in a shorter amount of time, in a wider variety of settings, and among a broader set of tasks. Similar to muscles, bowels must remain properly hydrated to perform their tasks i.e., sustaining the multifarious microbiome that helps us to process foods, eliminate wastes, and protect against exogenous threats. In fact, all body systems require proper hydration to ensure their functions are performed in a manner (and rate) that is conducive to health and resistant to disease.

If aging can be conceptually distilled into how well we replicate endogenous proteins, free from the ravages of free-radical damage and replication errors (not in whole anyway), then on some level, providing the aqueous medium sufficient to maintain a healthy and organized system is our responsibility alone. Aging is usually represented by a curvilinear (bent line) continuum wherein the relatively healthy years (represented by the straight segment) starts to curve upward around age 50 and rises precipitously thereafter. This line, and the point where life curves into declining health, is not intrinsically predetermined; rather, it relies tremendously on individual effort or lack thereof. It is possible, via concerted individual and community efforts, to remove the curve from the line and live life straight on. To do so requires vigilance and a mindful approach to healthful pursuits, primary among them being hydration.

To this end, it is imperative to drink pure water daily and include high-water-containing fruits and vegetables, and may even be necessary to avoid caffeinated and carbonated drinks in the pursuit of metabolically-advantageous hydration levels. Finally, in place of looking for bodies of water, and their illusory promise of longevity, we should look at the water in our own bodies, and their demonstrated effects on quality and quantity of life.

 

Optimus Prime

By Craig “Deuce” Doussett MPH, RDN, Clark’s Nutrition

The vast majority of us want cut-and-dried answers. We want to know what the best supplements are, how much sleep to get, the right amount of water to drink, the best foods to consume in their proper ratios and times, and the most effective exercises and peak times to perform them. We desire to know the “best” (optimum) and “first in order” (prime) information to make our lives productive, rewarding, and free from distracting demands. In this spirit, here are a few answers that are steeped in science.

  1. Water is fairly easy, drink when thirsty and avoid darkly colored urine. While overhydration is not as common as dehydration, it can be just as dangerous, so drink plenty of water and always plan ahead. Stock up on water and have plenty of stainless steel or glass water containers on hand. As for food, Michael Pollan succinctly stated, “Eat food, not too much, mostly plants”. It does not matter what food camp we align with if the above dictum is ignored. One caveat, protein should be at every meal, carbs early in the day or after training, and fats in the afternoon. Protein powders can be excellent additions to busy lifestyles seeking simplified and salubrious solutions.
  2. Sleep seven to nine hours a night! In most individuals, less or more than this amount may result in overeating (non-homeostatic appetite), a decrease in resting metabolic rate, and hyperglycemia (high blood sugar [glucose]). All of the aforementioned conditions lead to weight gain and compromised immune systems. Experiment with natural and safe sleep aids such as melatonin (inform your physician), magnesium (with added L-Threonine to access neural tissue more effectively), and herbal teas such as valerian, chamomile, or hops.
  3. Exercise? A combination of cardiovascular exercise (running, swimming, biking etc.), resistance training (busting the weights), and high intensity interval training (HIIT), (start/stop movements cycled through power intervals) is best. Cardio is not only for heart health, it provides our brains with an influx of oxygen and nutrients, further increasing our odds of staving off forms of dementia and depression. Resistance training three time weekly (for skeletal and mitochondrial biogenesis) prepares the body for the demands of both daily and future life. Lastly, HIIT (flexibility, and lymphatic fluid movement) is an excellent way to challenge oneself and experience fat-burning and toning benefits simultaneously.
  4. When to work out? The short answer is whenever you enjoy it the most and will make it a lasting habit. The science shows, all things being equal, the afternoon is the best time. Firstly, in the afternoon our skeletal muscle is naturally less sensitive to insulin and exercise sensitizes our body to accept glucose and clear blood sugar before it moves to fat tissue to be repartitioned. Thus, afternoon exercise can help avoid a phenomenon known as “Afternoon diabetes”. Better sugar control means muscles perform better and longer. Secondly, while testosterone is higher in the morning, so is cortisol which is a hormone that can have delimitating effects on training adaptation. In the afternoon, the testosterone to cortisol ratio is improved (it is lower). Thirdly, we must consider our core temperature which is optimum in the afternoon for both genetic expression and mitochondrial output. Working out in the cold of morning means brains, muscles, cells, and bodily fluids are all at their slowest. Spoiler alert: there is a reason world records get broken in the afternoon.

Sometimes, it is best, in the face of undecided science, to follow the example of a certain brightly colored, anthropomorphized semi-truck and simply “Roll Out”! We do the best we can with the data we have until our choices are sufficiently challenged or our goals change. Ask a nutritional consultant to assist you in making your individualized approach to a healthy lifestyle.

 

Ask Clark’s

 “I have noticed that lots of foods say low cholesterol. What is cholesterol and why is this important? And should I only eat low cholesterol foods?” "ask clarks" header

-A question from Vivian of Corona

Cholesterol is a natural substance manufactured in the body and consumed in foods. As you might already know, blood cholesterol is typically monitored by your doctor during regular visits. The process of monitoring your cholesterol is done through blood testing. There are different types of cholesterol. The most commonly talked about are LDL (low-density lipids) and HDL (high density lipids). Why are these so important? Cholesterol levels, when elevated and out of balance are considered a warning sign of cardiovascular disease. Typically a good blood value level is considered to be 200 or less for total cholesterol. The LDL cholesterol is considered to the ‘bad’ guy, while HDL cholesterol is considered to be the ‘good’ guy. LDL and HDL cholesterol is manufactured in your body for various reasons. These include hormone production, lipid (fat) transport, cell membrane, vitamin D production and many other reasons. LDL cholesterol is a carrier of fats to cells but can, under certain conditions, deposit fat into arteries causing plaque buildup. Elevated LDL cholesterol is also strongly linked to cardiovascular disease. Certain foods elevate LDL cholesterol including trans-fats, saturated fats and cholesterol to a lesser extent. The most dominant in this area is trans fats (found in baked goods like cakes, cookies, doughnuts, and hydrogenated margarines and oils), and saturated foods (typically animal foods including eggs, meats and milk). Some saturated fats (such as coconut and palm oils) have a much lower effect on blood cholesterol and cholesterol levels overall. The amount of cholesterol recommended to be consumed daily is 300mg. Saturated fat total is suggested to be10% of total calories so a 2000 calorie diet would have 20 grams total. So what is a low cholesterol food product?  A low cholesterol food contains 20 milligrams or less per serving of cholesterol while having 2 grams or less of saturated/trans fats. Cholesterol free foods have less than 2 milligrams of cholesterol and 2 grams or less of saturated/trans fats. Less cholesterol foods have 25% or less cholesterol and 2 grams or less saturated/ trans fats total than the comparison food(s) (ie cookies with ‘Less Cholesterol’ compared to another product that has higher cholesterol). Also, please remember that including healthy fats in your diet helps in the equation of balanced HDL/LDL cholesterol. Good heart healthy fats include monounsaturated fats from avocadoes, flaxseeds, olive and peanut oils. Omega 3 fats are beneficial in helping to maintain good HDL cholesterol balance. These fats are found in fish (mackerel, salmon and sardines being most abundant), flaxseed, canola oil and walnuts being a good starting place. Omega three fats help to lower triglycerides (linked to high LDL), while having many heart protective factors as well. Fat balance is the biggest thing to remember for your diet. Foods that have fats are needed and are essential but having an abundance of bad fats including too much cholesterol is where problems can start.

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

References

  1. http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jsp#.V7w8OpgrLIU
  2. Whitney, Understanding Normal and Clinical Nutrition, Wadsworth Cengage Learning, Belmount CA. 2012 pg. 57, 151-3
  3. Murray N.D., The Encyclopedia of Natural Medicine third ed., Atria New York, NY. 2012. Pg. 680-

 

 

Ask Clark’s

“I have heard a lot about Turmeric. What is Turmeric and why is it so popular?”  – A question from an anonymous reader 

By Clark’s Nutrition "ask clarks" header

Turmeric (botanical name: Curcuma longa) is a member of the ginger family. In fact if you look at fresh turmeric in the stores it resembles the look of ginger but with a deep yellow-orange color to it. Turmeric is grown in India, China, Indonesia and other tropical countries and has been a cultivated product since 3000B.C. Most Turmeric is cured, boiled, cleaned, sun-dried and then ground up into a powder form.

Turmeric is one of the major ingredients found in curry and is used as a food color in many other products.  Turmeric is also a venerated herb of the Ayurvedic pharmacopeia.  Turmeric is used in the Ayurvedic and Chinese systems of medicine to help fight inflammation, flatulence and menstrual difficulties to name a few. Current popularity has centered on the anti-inflammatory benefits. Turmeric’s ability to have anti-inflammatory possibilities surrounds the yellow pigment called curcumanoid. Many scientific studies have compared curcumin to over the counter and prescription anti-inflammatory substances.

A few of the issues that came out these studies were that the use of Turmeric could improve the ability to fight morning stiffness, help increase walking times and reduce joint swelling and that Turmeric was comparable to ibuprofen (400mg of extracted turmeric to 400mg of ibuprofen). Curcumin’s also having a powerful anti-oxidant effect protecting the body from free radicals. There have been numerous studies with Turmeric and cancer cells in test tube situations. Promising results of the test-tube research has encouraged more human clinical studies and research on this subject.

Please remember that using Turmeric is not a cure for cancer. Many companies that process Turmeric products often will indicate the amount or percentage of curcumanoid’s and may indicate a better process to increase the absorption with their products. So this will cause a little confusion when looking to a product of choice. Spend time reading labels while making an informed choice on a capsule of extracted product. One last note; Turmeric can and will stain clothes, tables, rugs, etc so don’t spill it on the floor or forget capsules in pockets before washing.

 

References:

  1. A novelcurcumin derivative which inhibits P-glycoprotein, arrests cell cycle and induces apoptosis in multidrug resistance cells.Lopes-Rodrigues V, Oliveira A, Correia-da-Silva M, Pinto M, Lima RT, Sousa E, Vasconcelos MH.Bioorg Med Chem. 2016 Nov 19. pii: S0968-0896(16)31189-0. doi: 10.1016/j.bmc.2016.11.023. https://www.ncbi.nlm.nih.gov/pubmed/27908756
  2. Curcuminsuppresses colon cancer cell invasion via AMPK-induced inhibition of NF-κB, uPA activator and MMP9.Tong W, Wang Q, Sun D, Suo J.Oncol Lett. 2016 Nov;12(5):4139-4146.https://www.ncbi.nlm.nih.gov/pubmed/27895783
  3. Cucurmin; Anticancer and Antitumor Perspectives – A Comprehensive Review.Imran M, Saeed F, Nadeem M, Arshad MU, Ullah A, Suleria HA.Crit Rev Food Sci Nutr. 2016 Nov 22:0. [Epub ahead of print]PMID:27874279https://www.ncbi.nlm.nih.gov/pubmed/27874279
  4. Curcumalonga extract reduces inflammatory and oxidative stress biomarkers in osteoarthritis of knee: a four-month, double-blind, randomized, placebo-controlled trial.Srivastava S, Saksena AK, Khattri S, Kumar S, Dagur RS.Inflammopharmacology. 2016 Dec;24(6):377-388.https://www.ncbi.nlm.nih.gov/pubmed/27761693
  5. Murray N.D., Healing with Foods, Atria Books New York NY. 2005. Pg 521-4.

 

Ask Clark’s

I heard that calcium causes heart disease, is that true?

A Question from an anonymous reader

By Clark’s Nutrition

Calcium consumption from foods and supplementation has become somewhat controversial in the last few years. Osteoporosis prevention has centered on the consumption of calcium from foods and supplementation. Recently, (in October 2016) the Journal of the American Heart Association (JAHA) released a research article that suggested higher consumption of calcium from supplementation might increase the risk of coronary artery calcification (also known as CAC). The information contained in this article helped many individuals see a different view of calcium supplementation. Although it is important to note the JAHA study also suggested that total atherosclerosis was less with individuals who consumed more total calcium via foods and supplementation but suggested the food group was best.  There are also some other responses have come out in support of calcium supplementation. The National Osteoporosis Foundation and American Society for Preventive Cardiology convened an expert panel to look at research to determine other positions for calcium supplementation. These two groups concluded that supplemental calcium with or without vitamin D have no relationship either good or bad to the risk of cardiovascular disease and cerebralvascular disease mortality. They also found that generally there was no cause of mortality in healthy adults when using calcium supplementation. They also recommend that individuals consume no more than the upper daily limits for calcium at 2000-2500mg per day including foods and supplementation. Additionally the NOF suggested that calcium is a nutrient that is lacking in many individuals. Although there is a lot of negative press about the use of calcium, the Council for Responsible Nutrition also reported that the American Heart Association’s Multi-Ethnic Study of Atherosclerosis suggests that there is proof of safety in supplementation because of the positive association with total calcium consumption and reduction in lower rates of atherosclerosis. As always, if you have any questions about the use of supplementation, please consult with your doctor before using any products.

References

  1. Lack of Evidence LinkingCalcium With or Without Vitamin D Supplementation to CardiovascularDisease in Generally Healthy Adults: A Clinical Guideline From the National Osteoporosis Foundation and the American Society for Preventive CardiologyKopecky SL, Bauer DC, Gulati M, Nieves JW, Singer AJ, Toth PP, Underberg JA, Wallace TC, Weaver CM.Ann Intern Med. 2016 Oct 25. doi: 10.7326/M16-1743 https://www.ncbi.nlm.nih.gov/pubmed/2777636
  2. Calcium supplements could increase risk of heart disease, new study findsByAndrea K. McDaniels October 17https://www.washingtonpost.com/national/health-science/calcium-supplements-may-raise-risk-of-heart-disease/2016/10/17/a80285fe-9215-11e6-9c52-0b10449e33c4_story.html
  3. http://www.crnusa.org/CRNPR16-NewStudyAffirmsCalciumSafetyHeartHealth101116.html
  4. oRIGINAL RESEARCHOpen AccessCalcium Intake From Diet and Supplements and the Risk of Coronary Artery Calcification and its Progression Among Older Adults: 10‐Year Follow‐up of the Multi‐Ethnic Study of Atherosclerosis (MESA)John J.B. Anderson,Bridget Kruszka, Joseph A.C. Delaney, Ka He, Gregory L. Burke, Alvaro Alonso, Diane E. Bild, Matthew Budoff and Erin D. Michoshttp://jaha.ahajournals.org/content/5/10/e003815

 

 

 

Ask Clark’s

"ask clarks" headerI was talking with my neighbor the other day, and he was telling me that he takes B-vitamins to increase his energy level. What are B-vitamins, and can they be used to increase energy? -A question from Alex of Mentone

By Clark’s Nutrition    

B-vitamins have many different effects on the human body, with one of these being an increase in energy levels. Energy is obtained from foods that have macronutrients which are proteins, carbohydrates and fats. B-vitamins have active cell enzymes that help manufacture high energy compounds like adenosine tri-phosphate (also known as ATP) from these macronutrients.  So ultimately, B-vitamins help with energy either inadvertently or directly. The B-vitamins that work in the ATP energy building area are vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid) B6 (pyridoxine hcl) and biotin. Additionally the building of red blood cells is dependent on vitamins B12 and folic acid with additional help from B6. Red blood cells are rich in hemoglobin which carries oxygen to cells in the body and to the brain. Oxygen is essential for humans to exist; therefore red blood cell production is a very important component to maintaining a healthy life. This process gives us another possible reason why some might get energy from B-vitamins.

Food sources of B-vitamins include the following groups: vegetables (folic acid), protein foods (meat, sea foods, nuts and seeds, and legumes), soy foods (b1, b2, b3, b6, b12, and folic acid), whole grains (folate, b1, b2, and b3), fruits (folic acid), milk products (b12, b2). Although we grouped these together for saving space, consider looking at specific foods for guaranteed availability and possible percent of daily value also known as the RDA.

Each one of the B-vitamins has a deficiency symptom as well. Deficiencies in the United States are typically less common than in countries that don’t have food(s) that are fortified which is a common practice in the U.S. As an example of one of these deficiencies, a b-12/ folic acid deficiency is typically seen in certain types of anemia (Macrocytic). Current and recurring research has  also suggested individuals at the early onset stages of Alzheimer’s disease are typically low in blood levels of b12, indicating a sub-clinical effect on B-vitamin deficiency and a possible link to development to Alzheimer’s disease. For this and other reasons, many individuals choose to take a multivitamin to prevent possible deficiency or sub clinical deficiency. Currently, serum folic and vitamin b12 levels are not diagnostically reliable tests for screening presymptomatic Alzheimer disease. However, the results may statistically be significant if increases are seen in sample size populations. Additionally getting adequate amount of B-vitamins are important for nerve, energy and mental cognition. A recent study done in Geneva Switzerland by Professor Scholey with the Center for Psychopharmacology on supplemental B-vitamins and the use of multivitamins suggested improved mental, cognitive, working memory, attention and improved mood.

So maybe what your neighbor is talking about is just feeling better. Remember that all individuals are not going to respond the same way when using supplementation.  Always check with a qualified health professional if you have any questions about your health.

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

References.

  1. Whitney, Understanding Normal & Clinical Nutrition, Belomnt CA, 2012, pg 38-42.
  2. Jane Digdon, Ph.D. An Evidence –Based Approach to Vitamins and Minerals Thieme New York, NY.2003. PG. 56-65.
  3. http://www.swinburne.edu.au/news/latest-news/2016/09/swinburne-to-present-at-vitafoods-asia-conference.php
  4. Recent Findings inAlzheimer Disease and Nutrition Focusing on Epigenetics.Athanasopoulos D, Karagiannis G, Tsolaki M.Adv Nutr. 2016 Sep;7(5):917-27. doi: 10.3945/an.116.012229. Review.https://www.ncbi.nlm.nih.gov/pubmed/27633107
  5. A Turkish 3-center study evaluation of serum folic acid and vitamin B12 levels inAlzheimer disease.Ulusu NN, Yilmaz G, Erbayraktar Z, Evlice AT, Aras S, Yener G, Avci A. Turk J Med Sci. 2015;45(5):1159-66. https://www.ncbi.nlm.nih.gov/pubmed/26738362
  6. Buccal Cytome Biomarkers and Their Association with Plasma Folate, Vitamin B12 and Homocysteine inAlzheimer’s Disease. Thomas P, Fenech M. J Nutrigenet Nutrigenomics. 2015;8(2):57-69. doi: 10.1159/000435784. https://www.ncbi.nlm.nih.gov/pubmed/26228832

 

Ask Clark’s

I have been hearing a lot about essential oils lately. What are "ask clarks" headeressential oils and what are they commonly used for? Also, can essential oils be used internally?

A question from Jeremy of Palm Lake Arrowhead

By Clark’s Nutrition

Essential oils are very popular right now. Although the current rise in popularity has made a nice craze for the essential oil industry, a lot of these oils have been available for many years. The most common essential oils being used today are lavender, peppermint, eucalyptus, frankincense and many different kinds of blends. ­­­­­­What is an essential oil? Essential oils are the essence of plants. They are typically derived from plants with a distillation process that uses steam or a chemical extraction. This process removes the oils away from water and concentrates only the oils in one area during the distillation process. Essential oils are considered to be of higher quality when low temperature steam distillation methods are used vs. a high heat steam distillation process. Some essential oils are only available from chemical extraction processes. Further distillation of the extraction leaves behind minimal residues and a finished product of essential oils.

Remember when buying an essential oil for therapeutic reasons one should look for higher quality oils and also have some knowledge of the oils being selected. For instance lavender, one of the most popular oils is grown in different areas of the world. French lavender is considered to be one of the best for aromatherapy for a few reasons including relaxation, muscle calming and pain relief. French lavender that is grown in altitudes of 1,500-4,000 feet have more active compounds called linalyl acetate and linalool which have the relaxing qualities attributed to the aromatherapy effects that many people are looking for. Lavender grown in lower altitudes which is also known as Spanish lavender and in drier desert areas has higher amounts of camphor which is also found in French lavender but in less quantity. This Spanish lavender is nice for use in massage or pain relief but have less of the relaxing qualities. And finally lavender clones are grown in France as well but these oils are only used commercially for the perfume industry, some aromatherapy companies and food processers.  So remember to ask questions about the essential oil quality, manufacturing standards to make sure you are getting the oil you want and are looking for.

Essential oil effects are seen when inhalation or direct application to the body is done. Some essential oils can also be ingested, but often times they must be diluted. A common example of this is when ingesting peppermint oil for use as a mouth freshener. Many times dilution of an essential oil is recommended. So please pay attention to any details on the instruction of the use of the oil of choice. Essential oils have a direct effect on the olfactory or smell centers which can inadvertently affecting the nervous system and organ system of the body in many circumstances. When using an essential oil for the first time and especially with children please use caution.

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

Ask Clark’s

I have seen the symbol “whole grain” on pack"ask clarks" headeraged foods when shopping. What does this symbol mean?

A question from Chelsea of Palm Desert  

By Clark’s Nutrition

The symbol you are talking about has been around since 2003.  The symbol was created by the Whole Grains Council (this council is a private organization that is not controlled by any government department) and is designed to educate individuals about eating whole grains as opposed to refined grains.  As you might already know most grains are processed and have portions of the grain removed. For instance whole wheat berries are processed by removing the bran and wheat germ leaving behind the endosperm, or center. Commonly in the United States we see the use of white flour, enriched flour, wheat flour (which is white flour with vitamins added), white rice, corn flour (which is refined corn) and other processed grains. These processed grains have been used for many years and are not uncommon.

The whole grain symbol can have two distinct meanings. The first being the “100% Whole Grain” symbol requires the product to have at least 16grams of a whole grain and be made with 100% whole grains and no unrefined grains or added grain products such as fiber. The second symbol “Whole Grain” can be used with products containing a minimum of 8 grams of whole grains but can have other non-whole grain ingredients with it. For example a bread label says “Whole grain flour, white flour, rice flour”. The whole grain flour is 22 grams per serving white flour is 20 grams per serving and rice flour is 1 gram per serving. The Whole Grain Label will note 22 grams on the Whole Grain label indicating how many grams of whole grains are in each serving.  The Whole Grain Council advises that 48 grams of whole grains a day could provide health benefits.

The Whole Grain Symbol is now on 11,000 different food products in 55 countries. So getting the word out on whole grains has become successful thanks to the Whole Grain Council. So what is all the fuss about whole grains? Well it is important to remember back some 100 years or more when refined grain consumption in large or exclusive amounts caused disease such as Beri Beri B-1 deficiency,(which may also be known as a form of nerve, muscle or heart disorders) and Pellagra B-3 deficiency (that can cause diarrhea, dementia and dermatitis). These nutrient deficiency diseases led scientist to discover vitamins. The solution for prevention of these nutrient deficiencies was to fortify grains with the lost vitamins known at the time. With this noted, we now know that eating whole grains as opposed to refined grains has many health benefits such as reduced cardiovascular disease risk, reduced risk of certain types of cancer including breast cancer. Whole grain consumption with fibers helps to maintain a healthy weight as well. So whole grains provide necessary nutrients as well as fiber and other phyto or plant based nutrients. In conclusion, including whole grains into our diet can have many great health benefits and also looking for the whole grain symbol might be a helpful way to make sure that you are getting enough whole grain. Remember to read labels carefully so that you can make the proper health decisions for you and your family.

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

References:

  1. http://wholegrainscouncil.org/whole-grain-stamp
  2. http://wholegrainscouncil.org/whole-grain-stamp/stamp-faq-consumers
  3. Aluko, Functional Foods and Nutraceuticals, Springer LLC, New York, NY. 2012. Pg 4-22.
  4. Pitchford, Healing with Whole Foods 3rd North Atlantic Books Berkeley, CA 2002 Pg. 16-17

 

Ask Clark’s

Danny from Lake Arrowhead asks Clark’s: "ask clarks" header

What is the difference between organic and conventional produce? And how do I know if my fruits and vegetables are organic, conventional (non-organic) or genetically modified (GMO)?

 

Organic produce is regulated by the United States Department of Agriculture (USDA) under the 2002 National Organics Program (NOP). This program defines the term ‘organic’ and provides the certification, labeling and growing standards for organic foods. Organic foods are produced without using conventional pesticides and fertilizers. These standards also state that organic foods shall not be processed using synthetic ingredients, sewage, sludge, bioengineering, or ionizing radiation. Before labeling with the USDA organic seal a government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules and guidelines set by the USDA-Organics Program. When this is completed the use of the USDA ORGANIC seal is allowed for use on packaging.

A big concern for non-organic foods is the use of pesticides. The connection for pesticides and the long term health concerns for diseases like cancer have brought much attention to the use and overuse of pesticides. The USDA Pesticide Data Program (PDP) and Environmental Protections Agency (EPA) test foods for pesticide residues. The EPA suggests that 99% of all foods tested meet’s their criteria for safety. Foods are also tested on a random basis as well.

GMO foods are foods that have been genetically modified. Simply put this means an apple’s genes or DNA have been manipulated with another plant or animal DNA, by piecing together strands to make a product with certain outcomes. A great illustration of this is found in Monsanto’s (now owned by Bayer Aspirin Co.) golden rice which has been manipulated to include vitamin A content, this being an advantage for vegetarian individuals. The biggest argument for GMO’s is less pesticide use and greater yield of foods for a growing world population. This argument has been greatly subdued since the New York Academy of Sciences (2016) reported that GMO foods offer no greater yield. Additionally lower pesticide use was prevalent in the beginning but now is comparable to before GMO use according to the New York Academy of Sciences.  GMO grown foods, seeds, or farming practices are not allowed in the NOP.

GMO foods are foods that have been genetically modified. Simply put this means an apple’s genes or DNA have been manipulated with another plant or animals DNA, by piecing together strands to make a product with certain outcomes. A great illustration of this is found in Monsanto’s (now owned by Bayer Aspirin co.) golden rice which has been manipulated to include vitamin A content, this being and advantage for vegetarian individuals. The biggest argument for GMO’s is less pesticide use and greater yield of foods for a growing world. This argument has been greatly subdued since the New York Academy of Sciences (2016) reported that GMO foods offer no greater yield. Additionally lower pesticide use was prevalent in the beginning but now is comparable to before GMO use according to the New York Academy of Sciences.  GMO grown foods, seeds, or farming practices are not allowed in the NOP (National Organic Program)

Finally how will you know if you are getting organic, conventional, or GMO fruits and vegetables when shopping?  For fruits and vegetables a there is a standard coding system in the grocery industry. This standard is based on what is called a Program Look Up (PLU) code (which has been in place since 1990). Although this is a voluntary program, almost all grocery and produce companies use this system. This is denoted on the little sticker that is on individual pieces of fruits or vegetables. Of note, there are a few cool things about this system: These codes can be 4 or 5 digits. Four digits are for conventional and often start with the number 4. Organic codes are 5 digits and start with the number 9, while GMO foods have an 8 prefix number and a 5 digit system as well. There is also one other system that is in place to help in identifying where your produce came from. This system is called Country of Origin Labeling (COOL) which was enacted in the United States around 2004. You will notice that there are stickers or signs on either your produce itself, (this also includes meat, poultry, fish and some nuts etc.) or the price sticker on the grocery shelf. A product that comes from outside of the United States can be organically grown but obviously the USDA NOP would not be able to completely certify farms outside of United States. So when shopping for your fruits and vegetables, please keep in mind all of these factors when making your decisions.

By Starkie Sowers

Edited By Sean Obannon

 

 

 

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

 

Reference

  1. http://www.fda.gov/ohrms/dockets/dockets/06p0094/06p-0094-cp00001-05-Tab-04-Food-Marketing-Institute-vol1.pdf
  2. https://www.ams.usda.gov/publications/content/can-gmos-be-used-organic-products
  3. https://www.ams.usda.gov/sites/default/files/media/PDP%20factsheet.pdf
  4. http://beforeitsnews.com/alternative/2012/11/know-your-gmo-bar-codes-2500740.html

 

  1. https://www.ams.usda.gov/sites/default/files/media/Pesticide%20Residue%20Testing_Org%20Produce_2010-11PilotStudy.pdf
  2. Murray, Healing Foods, Atria Books New York, NY. 2005, PG 40-61
  1. UL.BMC Complement Altern Med. 2016 Sep 13;16:358. doi: 10.1186/s12906-016-1343-2. http://www.ncbi.nlm.nih.gov/pubmed/27577177
  2. Pomegranate juice causes a partial improvement through lowering oxidative stress for erectile dysfunction in streptozotocin-diabetic rat.Onal E, Yilmaz D, Kaya E, Bastaskın T, Bayatlı N, Gur S.Int J Impot Res. 2016 Sep 1. doi: 10.1038/ijir.2016.34. [Epub ahead of print] http://www.ncbi.nlm.nih.gov/pubmed/27581707
  3. Memory boosting effect of Citrus limon, Pomegranate and their combinations.Riaz A, Khan RA, Algahtani HA. Pak J Pharm Sci. 2014 Nov;27(6):1837-40 PMID:25362607http://www.ncbi.nlm.nih.gov/pubmed/25362607

 

 

Ask Clark’s

By Clark’s Nutrition and Natural Foods Market"ask clarks" header

A Letter from Janice from Palm Desert

“I want to use essential fatty acids, but where do I start?”

First, I think it is important to understand what essential fatty acids are.

Essential fatty acids are fatty acids that cannot be made by the body and must be obtained from the diet. Essential fats are used by the body to make other substances that control or regulate growth, maintenance and proper function of many physiological processes. Some of the processes essential fatty acids (or EFA’s) help include modulating inflammation, fever, regulating immune responses, and overall cardiovascular health. These manufactured substances are called eicosanoids. These substances are better known as prostaglandins, leukotineines, cytokines and others that regulate inflammatory or anti-inflammatory actions in the body. Eicosanoids are local-acting hormones.  The body makes eicosanoids from fats which include essential fatty acids. The essential fatty acids are called linolenic acid and linoleic acid. Linolenic acids are omega 3 fatty acids while linoleic fatty acids are called omega 6 fatty acids. These are polyunsaturated fats (meaning they are not fully saturated with hydrogen’s, which is one of the chemicals that make up fats). Omega 3 fatty acids and some omega 6 fats seem to have the most prolific effect on reducing the manufacturing of inflammatory substances. Omega 3 fatty acids are also involved in cardiovascular benefits such as reduction in blood triglycerides and blood pressure thus, making omega 3 fats often sought out. The American diet is typically abundant in omega 6 fatty acids, about 10 grams of fats a day, while the diet is typically low and often devoid of omega 3 fatty acids.

Omega 3 and 6 fatty acid food sources have become popular ‘super’ foods today. Omega 6 oils are found in nuts, soy, corn, sunflower, walnuts, peanuts, canola and safflower. Most salad dressings are rich in these omega 6 oils. Foods that are abundant in omega 3 fats include (in ascending order), olive oil, walnut oil, pumpkin, soy oil, canola oil, hemp and flaxseed oil (the highest). Certain fish are abundant in omega 3 fats and are converted into a more active form called EPA and DHA. The American Heart Association recommends two servings of fish a week including salmon, cod and mackerel bringing in the higher amounts of omega 3’s. The intake for omega 3 fats is considered to be adequate at about 2 grams a day for men and 1 gram a day for women. Many authorities suggest approximately 5 grams a day of omega 3 for health benefits. The use of foods is the primary recommendation while supplementation is helpful to achieve our needs. Supplementation should include rich sources of omega 3 fatty acids, GLA a specific omega 6 fats from borage, evening primrose oil or black current oil would be beneficial as well. A combination of fish and flax are good supplements in my opinion.

Have a health related question?

Send us your question along with your first and last name, and city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

Ask Clark’s

“What are antioxidants and how do they help the "ask clarks" headerbody? Can I get them in my foods?

A Question from Tim of Palm Desert

By CLARK’S NUTRITION

The body’s primary antioxidants are a group of substances including vitamins C and E, beta carotene and the mineral selenium. The sulfur amino acid called cysteine; lipoic acid and CoQ10 are also popular antioxidants. Other plant, non-vitamin or mineral food antioxidants are called phytonutrients. Popular phytonutrients antioxidants such as lycopene (tomato), lutein (spinach and egg yolks), catechins (green tea, dates), anthocyanidns (berries), quercetin (apples, onions) make eating fruits and vegetables daily a must for good health. Vitamin E is found in foods that are high in polyunsaturated fats (although most polyunsaturated fats are refined and there is a lack of vitamin E), such as nuts, seeds and whole grains. Vitamin C is found in fruits and vegetables that are fresh or frozen and not cooked. While phytonutrient antioxidants come from eating fruits and vegetables, the biggest thing to remember is antioxidants help each other. As an example, some antioxidants often have certain areas in the body that they are more effective in helping to maintain good health, such as lutein (eyes). Large amounts of antioxidants are not as beneficial as smaller consistent amounts with a wide variety of antioxidants being the most advantages. To get a good array of antioxidants from foods, you will need to make sure that your diet includes a variety of fruits and vegetables on a daily basis.

The primary action of antioxidants is to reduce cell damage from what is known as free radicals. Free radicals are created when there is an unbalance of electrons on molecules such as oxygen. Normal metabolism of foods and exercise can produce indigenous (inside the body) free radicals. Free radical exposure also happens when we get sunlight (oxidizing radiation) and exposure to environmental toxins such as smoke (cigarette directly or second hand) or smog (exogenous).

A lot of research has been done with antioxidants in relation to health and disease. Research shows that a lack of antioxidants from foods can lead to accelerated disease in some situations and is linked to chronic inflammation. (The Linus Pauling Institute of Medicine at Oregon State University is a primary research institute for micronutrients and human health). While food fortification was instilled circa 1940 to eliminate vitamin deficiencies, vitamin deficiencies are still prevalent (vitamin D, B-12, and calcium amongst the elderly).  It is important to eat good quality whole foods and not rely on processed foods which are typically low in antioxidants and other nutrients, even when fortified. Remember the body needs 45 micronutrients (vitamins and minerals) that are necessary for life and must be provided by the diet. Antioxidant supplementation has been shown in some circumstances to have good benefits (daily vitamin E 100-400 IU, vitamin C 250mg, beta carotene 6 mg and selenium 70-200mcg in supplemental form) have been shown to reduce age related eye disorders. Remember eating color is one way to ensure phytonutrients(s) consumption and is a foundation in any antioxidant plan.

 

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

 

References

  1. http://lpi.oregonstate.edu/feature-story/linus-pauling-institute-director-steps-down
  2. http://lpi.oregonstate.edu/feature-story/linus-pauling-institute-director-steps-down
  3. http://lpi.oregonstate.edu/feature-story/early-stage-breast-cancer-slowed
  4. Talbott, The Health Professionals Guide to Dietary Supplements, Lippincott Williams & Wilkins New York, NY. 2007. Pg. 272-5.
  5.  Sardesai, Introduction to Clinical Nutrition, Marcel Dekker, Inc. New York, NY. PG 157-162.
  6. Zimmerman, Burgerstein’s Handbook of Nutrition (Micronutrients in the Prevention and Therapy of Disease), Thieme New York, NY 2001, pg. 2-7, 29-32, 53-8.
  7. Higdon Ph.D., an Evidence Based Approach to Vitamins and Minerals. Thieme New York, NY. 2003. Pg. Forward, 39-47, 65-71.

 

 

 

Ask Clarks

“What are nutraceuticals?”"ask clarks" header

A question from Alexis of Chino

By Clark’s Nutrition

The term nutraceuticals was coined by Dr. Stephen L. DeFelice M.D. circa 1989. Dr. DeFelice is the founder and chairman of the Foundation of Innovation Medicine. Nutraceuticals comes from two words, nutrition and pharmaceuticals. At the time nutraceutical was defined as “any food or parts of food that provide medical or health benefits, including the prevention or treatment of diseases”. Remember, that Dr. DeFelice is a medical doctor and has the ability to use medicine and nutraceuticals for “treatment” of disease. Most companies using the name nutraceuticals today are implying the use for ‘health and disease prevention’. The products that are suggested as being ‘nutraceutical’ apply to ranges of isolated nutrients, dietary supplements and herbal products. These products could also be used to target specific diets using processed or fortified foods such as cereals, soups, and beverages.  The list typically does not include vitamins and minerals in today’s definition. A great example is seen with isolated amino acids which are known as “free form”. We see protein foods that may have an over abundance of amino acids but to isolate the substance makes it more bio-available to the system. BCCA (Branched Chain Amino Acids) amino acids have been used for muscle loss prevention, a medical condition known as sarcopenia, as well as muscle recovery in many double blind studies to date. While protein consumption post work out is ideally effective, whey proteins typically stack up to be one of the most effective forms of protein, making BCAA and whey protein ‘nutraceuticals’.

The term “functional foods” has also been added to link consumption of certain foods or food products to help with disease prevention and improved health benefits. This has largely been a by-product, so to speak, from Japanese identification and regulation of ‘foods for specified health use’. Since 1991 over 600 foods have been identified as ‘functional foods’ in Japan. This identification is used to alert individuals to eat these valuable foods for increased health and disease prevention.

Another term that is commonly used in the media and household verbiage is super foods. A super food is an older term that was used over 100 years ago when food abundances were less and nutrient deficiencies were more common from refined foods. Super foods like cod liver oil provides vitamins A, D and omega 3 fatty acids. If anyone has a deficiency in one of these nutrients they might find relief of the symptom when consuming the super food. Today food fortification and typically more readily accessible foods have prevented stark nutritional deficiencies in the United States. Super foods today often include powdered fruits and vegetables because of our habitual inability to consume these foods on a daily and regular basis. These super foods, when consumed every day help us maintain good health and help with disease prevention.

Remember that the consumption of nutraceuticals, functional foods and super foods should be part of a daily diet and longevity plan.

 

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

 

References

  1. Huntington College of Health Sciences Introduction to Nutraceuticals.
  2. http://www.merriam-webster.com/dictionary/nutraceutical
  3. http://www.fimdefelice.org/p2504.html

 

 

Ask Clark’s

“What are antioxidants and how do they help the body? Can I get them in my foods?

A Question from Tim of Palm Desert "ask clarks" header

By CLARK’S NUTRITION

The body’s primary antioxidants are a group of substances including vitamins C and E, beta carotene and the mineral selenium. The sulfur amino acid called cysteine; lipoic acid and CoQ10 are also popular antioxidants. Other plant, non-vitamin or mineral food antioxidants are called phytonutrients. Popular phytonutrients antioxidants such as lycopene (tomato), lutein (spinach and egg yolks), catechins (green tea, dates), anthocyanidns (berries), quercetin (apples, onions) make eating fruits and vegetables daily a must for good health. Vitamin E is found in foods that are high in polyunsaturated fats (although most polyunsaturated fats are refined and there is a lack of vitamin E), such as nuts, seeds and whole grains. Vitamin C is found in fruits and vegetables that are fresh or frozen and not cooked. While phytonutrient antioxidants come from eating fruits and vegetables, the biggest thing to remember is antioxidants help each other. As an example, some antioxidants often have certain areas in the body that they are more effective in helping to maintain good health, such as lutein (eyes). Large amounts of antioxidants are not as beneficial as smaller consistent amounts with a wide variety of antioxidants being the most advantages. To get a good array of antioxidants from foods, you will need to make sure that your diet includes a variety of fruits and vegetables on a daily basis.

The primary action of antioxidants is to reduce cell damage from what is known as free radicals. Free radicals are created when there is an unbalance of electrons on molecules such as oxygen. Normal metabolism of foods and exercise can produce indigenous (inside the body) free radicals. Free radical exposure also happens when we get sunlight (oxidizing radiation) and exposure to environmental toxins such as smoke (cigarette directly or second hand) or smog (exogenous).

A lot of research has been done with antioxidants in relation to health and disease. Research shows that a lack of antioxidants from foods can lead to accelerated disease in some situations and is linked to chronic inflammation. (The Linus Pauling Institute of Medicine at Oregon State University is a primary research institute for micronutrients and human health). While food fortification was instilled circa 1940 to eliminate vitamin deficiencies, vitamin deficiencies are still prevalent (vitamin D, B-12, and calcium amongst the elderly).  It is important to eat good quality whole foods and not rely on processed foods which are typically low in antioxidants and other nutrients, even when fortified. Remember the body needs 45 micronutrients (vitamins and minerals) that are necessary for life and must be provided by the diet. Antioxidant supplementation has been shown in some circumstances to have good benefits (daily vitamin E 100-400 IU, vitamin C 250mg, beta carotene 6 mg and selenium 70-200mcg in supplemental form) have been shown to reduce age related eye disorders. Remember eating color is one way to ensure phytonutrients(s) consumption and is a foundation in any antioxidant plan.

 

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

 

References

  1. http://lpi.oregonstate.edu/feature-story/linus-pauling-institute-director-steps-down
  2. http://lpi.oregonstate.edu/feature-story/linus-pauling-institute-director-steps-down
  3. http://lpi.oregonstate.edu/feature-story/early-stage-breast-cancer-slowed
  4. Talbott, The Health Professionals Guide to Dietary Supplements, Lippincott Williams & Wilkins New York, NY. 2007. Pg. 272-5.
  5.  Sardesai, Introduction to Clinical Nutrition, Marcel Dekker, Inc. New York, NY. PG 157-162.
  6. Zimmerman, Burgerstein’s Handbook of Nutrition (Micronutrients in the Prevention and Therapy of Disease), Thieme New York, NY 2001, pg. 2-7, 29-32, 53-8.
  7. Higdon Ph.D., an Evidence Based Approach to Vitamins and Minerals. Thieme New York, NY. 2003. Pg. Forward, 39-47, 65-71.

 

 

 

Ask Clark’s

A questions from Vivian of Corona

By Clark’s Nutrition  "ask clarks" header

“I have noticed that lots of foods say low cholesterol. What is cholesterol and why is this important? And should I only eat low cholesterol foods?”

Cholesterol is a natural substance manufactured in the body and consumed in foods. As you might already know, blood cholesterol is typically monitored by your doctor during regular visits. The process of monitoring your cholesterol is done through blood testing. There are different types of cholesterol. The most commonly talked about are LDL (low-density lipids) and HDL (high density lipids). Why are these so important? Cholesterol levels, when elevated and out of balance are considered a warning sign of cardiovascular disease. Typically a good blood value level is considered to be 200 or less for total cholesterol. The LDL cholesterol is considered to the ‘bad’ guy, while HDL cholesterol is considered to be the ‘good’ guy. LDL and HDL cholesterol is manufactured in your body for various reasons. These include hormone production, lipid (fat) transport, cell membrane, vitamin D production and many other reasons. LDL cholesterol is a carrier of fats to cells but can, under certain conditions, deposit fat into arteries causing plaque buildup. Elevated LDL cholesterol is also strongly linked to cardiovascular disease. Certain foods elevate LDL cholesterol including trans-fats, saturated fats and cholesterol to a lesser extent. The most dominant in this area is trans fats (found in baked goods like cakes, cookies, doughnuts, and hydrogenated margarines and oils), and saturated foods (typically animal foods including eggs, meats and milk). Some saturated fats (such as coconut and palm oils) have a much lower effect on blood cholesterol and cholesterol levels overall. The amount of cholesterol recommended to be consumed daily is 300mg. Saturated fat total is suggested to be10% of total calories so a 2000 calorie diet would have 20 grams total. So what is a low cholesterol food product?  A low cholesterol food contains 20 milligrams or less per serving of cholesterol while having 2 grams or less of saturated/trans fats. Cholesterol free foods have less than 2 milligrams of cholesterol and 2 grams or less of saturated/trans fats. Less cholesterol foods have 25% or less cholesterol and 2 grams or less saturated/ trans fats total than the comparison food(s) (ie cookies with ‘Less Cholesterol’ compared to another product that has higher cholesterol). Also, please remember that including healthy fats in your diet helps in the equation of balanced HDL/LDL cholesterol. Good heart healthy fats include monounsaturated fats from avocadoes, flaxseeds, olive and peanut oils. Omega 3 fats are beneficial in helping to maintain good HDL cholesterol balance. These fats are found in fish (mackerel, salmon and sardines being most abundant), flaxseed, canola oil and walnuts being a good starting place. Omega three fats help to lower triglycerides (linked to high LDL), while having many heart protective factors as well. Fat balance is the biggest thing to remember for your diet. Foods that have fats are needed and are essential but having an abundance of bad fats including too much cholesterol is where problems can start.

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

 

References

  1. http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jsp#.V7w8OpgrLIU
  2. Whitney, Understanding Normal and Clinical Nutrition, Wadsworth Cengage Learning, Belmount CA. 2012 pg. 57, 151-3
  3. Murray N.D., The Encyclopedia of Natural Medicine third ed., Atria New York, NY. 2012. Pg. 680

 

 

Ask Clark’s

"ask clarks" headerAshley from Grand Terrace asks Clark’s:

 “What is the value of growth hormones and do they have any side effects?”

Growth hormones (also known as HGH) have become very popular in the last few years. There are many clinics that offer growth hormone injections as an anti aging solution. I think it is important to understand a few things about HGH as we are answering your questions. HGH is secreted by the pituitary gland (just below the brain) into the blood stream, and like all hormones has a direct effect on cells that respond to it. HGH has direct and indirect effects in many areas of the body including growth of tissue and adaptation to stress while having impact on aging, nutritional status, sleep and reproductive hormones. HGH’s effect on tissue synthesis is accomplished by its ability to form IGF (Insulin Growth Factor) in the liver which directly effects tissue growth. The activation of tissue growth from IGF can have favorable effects, but also can have unfavorable effects regarding cancer growth.  As we age, the decline of HGH is steadily increasing abdominal and general body fat, increasing loss of muscle mass while having an effect on reproductive system and cognitive decline. Growth Hormone injections are now produced synthetically, and are occasionally needed in children that don’t produce enough HGH or may have genetic diseases that cause deficiencies. A study done in the 1990’s and published in New England Medical Journal (Dr. Rudman) reported with adult deficient HGH, improved areas of muscular development, bone mass, immunity, lowered body fat, lowered cholesterol as well as other positive benefits were attributed to HGH use. Remember there were negative complications in some situations as well. The point is that the FDA allowed for injections to be used for aging as a disease, and HGH as prevention and possible reversal of some symptoms of aging. Many doctors and clinics sprang up in areas (such as L.A. and Palm Springs) and regulated hormone use and administration making HGH use popular today. Some authorities suggest that the more feeble and frail, possible disease states, would be the best benefited with HGH. While most authorities agree if one is able to work out (weight lifting is optimal), nourish with proper nutrition (especially protein) and repair easily the use of HGH is not needed.  Many supplements have been shown to improve the body’s ability to release its own HGH, but a lot of these studies are inconsistent and inconclusive at best. The use of the amino acid Arginine is mostly noted in this situation, but with mixed results. Also, homeopathic HGH has some statistical information on it. It would be worth asking a lot of questions of your doctor, and or clinic if you are considering using HGH before you make any decisions.  Read lots of books, as an example the Susan Summers book; “I’m Too Young for This” is a pro-hormone use book. If you forgo the decision and decide not to use HGH, remember working out with weights will lower body fat and with good nutrition these are a great ways to keep muscle mass, good health, and longevity at any age. Please make sure you check with your doctor before starting any exercise program.

 

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

References

  1. http://www.webmd.com/fitness-exercise/human-growth-hormone-hgh
  2. http://www.bodybuilding.com/fun/cathgh.htm
  3. Heuther, Understanding Pathophysiology 5th, Elsevier elsevierhelath.com 2014, Pg. 429-35, 444.
  4. Hormonal response to L-argininesupplementation in physically active individuals.da Silva DV, Conte-Junior CA, Paschoalin VM, Alvares Tda S.Food Nutr Res. 2014 Mar 25;58. doi: 10.3402/fnr.v58.22569. eCollection 2014.PMID:24678288 Free PMC Articlehttp://www.ncbi.nlm.nih.gov/pubmed/24678288
  5. Endogenous somatostatin is critical in regulating the acute effects of L-arginineon growth hormone and insulin release in mice.Córdoba-Chacón J, Gahete MD, Pozo-Salas AI, Castaño JP, Kineman RD, Luque RM. Endocrinology. 2013 Jul;154(7):2393-8. doi: 10.1210/en.2013-1136. Epub 2013 May 21. http://www.ncbi.nlm.nih.gov/pubmed/23696563
  6. The acute effects of L-arginineon hormonal and metabolic responses during submaximal exercise in trained cyclists. Forbes SC, Harber V, Bell GJ Int J Sport Nutr Exerc Metab. 2013 Aug;23(4):369-77. Epub 2013 Jan 8. http://www.ncbi.nlm.nih.gov/pubmed/23319437
  7. The acute effects of a low and high dose of oral L-argininesupplementation in young active males at rest.Forbes SC, Bell GJ.Appl Physiol Nutr Metab. 2011 Jun;36(3):405-11. doi: 10.1139/h11-035. Epub 2011 May 16 PMID:21574873http://www.ncbi.nlm.nih.gov/pubmed/21574873
  8. Cynober, Metabolic and Therapeutic Aspects of Amino Acids in Clinical Nutrition, CRC Press New York, NY. 2004. Pg. 503-4
  9. Arginine Stimulates Growth Hormone Secretion by Suppressing Endogenous Somatostatin Secretion JULIA ALBA-ROTH†, ALBRECHT MÜLLER, JOCHEN SCHOPOHL, and KLAUS VON WERDERAddress requests for reprints to: Dr. K. von Werder, Medizinische Klinik Innenstadt, Ziemssenstr. 1, 8000 Munich 2, West Germany.*This work was supported by the Deutsche Forschungsgemeinschaft (We 439/5-2).- See more at: http://press.endocrine.org/doi/abs/10.1210/jcem-67-6-1186#sthash.SbZtH7zg.dpufhttp://press.endocrine.org/doi/abs/10.1210/jcem-67-6-1186
  10. http://www.nejm.org/doi/full/10.1056/NEJM196906262802603
  11. http://images.n101.com/pdf/HGHScienceBroch.pdf

 

 

 

Ask Clark’s

“What can I do to age well?” – a letter from Jim of Corona

By Clark’s Nutrition  "ask clarks" header

It is best said by Reebok “a body in motion stays in motion”.   Activation of muscle is the most important feature for keeping healthy and abundant muscle tissue on the body. Why is muscle tissue so important? Muscle tissue has some interesting features including providing protein reservoir (amino acids) for synthesis of vital tissue including organs like your liver, heart and kidneys. Furthermore, altered muscle metabolism plays a key role in the genesis and prevention of many common chronic diseases. Disease prevention includes but is not limited to; a reduction in mortality, heart disease-stroke, high blood pressure, diabetes II, bone density loss (osteoporosis), some cancers (breast, colon) and dementia (Alzheimer’s).

As we age, our bodies experience a progressive loss of skeletal muscle and a decrease in physical function, with an inherent risk of disability and a poor quality of life. The age related loss of muscle mass and strength is called sarcopenia. Regular physical activity is one of the main non-pharmaceutical interventions for older people that are needed to help maintain muscle mass, strength, metabolic function and disease prevention. We must also remember that dietary considerations are a must to feed the muscles and for prevention of sarcopenia. Recently, dietary considerations have become a focus for researchers that are studying the preservation of muscle mass loss. A recent study, with 130 individuals with the average age of 80.3, was subjected to dietary supplementations with age appropriate training. Dietary interventions included additional protein (whey) 22 grams, 10 grams of essential amino acids (including 4 grams of Leucine), and 100 i.u. vitamin D. The end result showed 68% of individuals using dietary supplements become non-sarcopenic, while 100% of the placebo group had no reversal of sarcopenia and remained sarcopenic throughout the entire training program. Test results suggested adequate protein (supplied by the diet: having 100% of the RDA for protein) is not sufficient. While it is noted that additional studies have shown whey protein to be beneficial in growth and maintenance of muscle, some studies were inconclusive about whey and sarcopenia. These additional studies combined the use of whey, essential amino acids and vitamin D to augment whey on its own, proving additional amino acids with Leucine is sufficient to elicit growth. The addition of vitamin D stimulates gene expression (cellular growth) as well. Also increases in GH (growth hormone) and IGF-1 (insulin growth factor one) were seen in the supplementation with reduction in C – reactive protein and inflammation from the addition of vitamin D, which additionally provided growth potential.

The use of supplementation and working out has been a staple in the area of athletic performance, now it is time for the elderly to benefit.

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

References:

  1. Health benefits of physical activity in older patients: a review T Vogel, PH Brechat, PM Leprêtre… – … journal of clinical …, 2009
  2. The underappreciated role of muscle in health and disease1,2,3 Robert R Wolfe  2006 American Society for Clinical Nutrition  nutrition.org/content/84/3/475
  3. Mariangela Rondanelli,  Catherine Klersy, Gilles Terracol, Jacopo Talluri,Roberto Maugeri, Davide Guido, Milena A Faliva, Bruno S Solerte,Marisa Fioravanti, Henry Lukaski, and Simone Perna Whey protein, amino acids, and vitamin D supplementation with physical activity increases fat-free mass and strength, functionality, and quality of life and decreases inflammation in sarcopenic elderly Am J Clin Nutr 2016 103: 830-840;First published online February 10, 2016. nutrition.org/content/103/3/830
  4. [Health benefits and demerits of calcium nutrition or supplementation in older people].Shiraki M.Nihon Rinsho. 2015 Oct;73(10):1770-6. Japanes www.ncbi.nlm.nih.gov/pubmed/26536675
  5. [Effects of calcium and vitamin D supplementations on cardiovascular disease: review article].Guessous I, Bochud M.Rev Med Suisse. 2012 Jul 11;8(348):1458-63. Review. French. http://www.ncbi.nlm.nih.gov/pubmed/22934474
  6. Higdon, Ph.D., An Evidence-Based Approach to Vitamins and Minerals Thieme New York, NY. Pg 97-107.

 

 

 

Ask Clark’s


"ask clarks" header I have been curious about cranberry juice. Is it helpful for the Urinary Tract System? – a letter from Maria of Ontario

 By Clark’s Nutrition   

Is the use of cranberry juice for treatment of Urinary Tract Infections (UTI’s) common folklore or traditional use? Folklore or traditional use of a substance is often not scientifically substantiated. Challenging folklore with science helps us to better understand the action(s) a substance might have on the body and substantiate the folklore information being touted. Science is often limited to what it can provide and prove. Therefore it is often beneficial in the area of understanding the uses of a substance and expanding the use for that given substance.

Looking at a recent study of women who experience frequent UTI’s, there appears to be a significant reduction in the amounts of these UTI’s while consuming 8oz of cranberry juice daily. This study was a double blind placebo control study and lasted for two years (2013-15) making folklore use current. There have been several other studies with cranberries and UTI’s in previous years with many seeking the folklore prevention factor. Some of these studies have been done with the popular Ocean Spray Cranberry Company, using cranberry juice concentrate (2oz.) and low-calorie cocktail (300ml or 10oz) products providing significant positive results as well.

Another area to consider would be capsule or supplement products. Of these products, CranActin© at 400mg a day was effective in reducing UTI’s as well.

The most common explanation for cranberries effectiveness centers around (PAC-A ~ proanthocyanidin-A) an active antioxidant found in cranberries. Cranberry proanthocyanidins bind to proteins and specific bacteria like e-coli which can be a common culprit for UTI’s. This binding action carries away the bacteria from the body through elimination preventing infection by attachment to the urinary tract.

Finally, the use of cranberries and the reduction of UTI’s for over 100+ years is substantiated by current research. Additional information also suggests that cranberry can be used as an excellent antioxidant for the body. The use of science in this situation has brought about new information about cranberry, making it more valuable than what we had originally thought.  Remember it is always advisable to seek a physician if you have any concerns about infection of other health concerns.

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

  1. Effect of oralcranberry extract (standardized proanthocyanidin-A) in patients with recurrent UTI by pathogenic E. coli: a randomized placebo-contr olled clinical research study.Singh I, Gautam LK, Kaur IR.Int Urol Nephrol. 2016 Jun 17. [Epub ahead of print] PMID:27314247ncbi.nlm.nih.gov/pubmed/27314247
  2. Consumption of acranberry juice beverage lowered the number of clinical urinary tract infectionepisodes in women with a recent history of urinary tract infection.Maki KC, Kaspar KL, Khoo C, Derrig LH, Schild AL, Gupta K.Am J Clin Nutr. 2016 Jun;103(6):1434-42. doi: 10.3945/ajcn.116.130542. ncbi.nlm.nih.gov/pubmed/27251185 summary and link below:
  3. 2014 Apr 14;15(4):1375-81. doi: 10.1021/bm401909c. Epu 2014 Mar 25.Evaluating the binding of selected biomolecules to cranberry derived proanthocyanidins using the quartz crystal microbalance.Weckman NE1, Olsson AL, Tufenkji N.

Barrett, PhD, The Handbook of Clinical Tested Herbal Remedies vol. 1 The Hawthorn Press.

Ask Clark’s

“What can I do to age well?” – a letter from Jim of Corona

By Clark’s Nutrition   "ask clarks" header

It is best said by Reebok “a body in motion stays in motion”.   Activation of muscle is the most important feature for keeping healthy and abundant muscle tissue on the body. Why is muscle tissue so important? Muscle tissue has some interesting features including providing protein reservoir (amino acids) for synthesis of vital tissue including organs like your liver, heart and kidneys. Furthermore, altered muscle metabolism plays a key role in the genesis and prevention of many common chronic diseases. Disease prevention includes but is not limited to; a reduction in mortality, heart disease-stroke, high blood pressure, diabetes II, bone density loss (osteoporosis), some cancers (breast, colon) and dementia (Alzheimer’s).

As we age, our bodies experience a progressive loss of skeletal muscle and a decrease in physical function, with an inherent risk of disability and a poor quality of life. The age related loss of muscle mass and strength is called sarcopenia. Regular physical activity is one of the main non-pharmaceutical interventions for older people that are needed to help maintain muscle mass, strength, metabolic function and disease prevention. We must also remember that dietary considerations are a must to feed the muscles and for prevention of sarcopenia. Recently, dietary considerations have become a focus for researchers that are studying the preservation of muscle mass loss. A recent study, with 130 individuals with the average age of 80.3, was subjected to dietary supplementations with age appropriate training. Dietary interventions included additional protein (whey) 22 grams, 10 grams of essential amino acids (including 4 grams of Leucine), and 100 i.u. vitamin D. The end result showed 68% of individuals using dietary supplements become non-sarcopenic, while 100% of the placebo group had no reversal of sarcopenia and remained sarcopenic throughout the entire training program. Test results suggested adequate protein (supplied by the diet: having 100% of the RDA for protein) is not sufficient. While it is noted that additional studies have shown whey protein to be beneficial in growth and maintenance of muscle, some studies were inconclusive about whey and sarcopenia. These additional studies combined the use of whey, essential amino acids and vitamin D to augment whey on its own, proving additional amino acids with Leucine is sufficient to elicit growth. The addition of vitamin D stimulates gene expression (cellular growth) as well. Also increases in GH (growth hormone) and IGF-1 (insulin growth factor one) were seen in the supplementation with reduction in C – reactive protein and inflammation from the addition of vitamin D, which additionally provided growth potential.

The use of supplementation and working out has been a staple in the area of athletic performance, now it is time for the elderly to benefit.

Have a health related question?

Send us your question, your first and last name, and the city you live in to: askclarks@clarksnutrition.com

Due to the number of responses, we will only be able to answer published questions.

References:

  1. Health benefits of physical activity in older patients: a review T Vogel, PH Brechat, PM Leprêtre… – … journal of clinical …, 2009
  2. The underappreciated role of muscle in health and disease1,2,3 Robert R Wolfe  2006 American Society for Clinical Nutrition  http://ajcn.nutrition.org/content/84/3/475.short
  3. Mariangela Rondanelli,  Catherine Klersy, Gilles Terracol, Jacopo Talluri,Roberto Maugeri, Davide Guido, Milena A Faliva, Bruno S Solerte,Marisa Fioravanti, Henry Lukaski, and Simone Perna Whey protein, amino acids, and vitamin D supplementation with physical activity increases fat-free mass and strength, functionality, and quality of life and decreases inflammation in sarcopenic elderly Am J Clin Nutr 2016 103: 830-840;First published online February 10, 2016.doi:10.3945/ajcn.115.113357http://ajcn.nutrition.org/content/103/3/830.abstract
  4. http://www.echeckuptogo.com/images/alcohol_gpa_graph.gif
  5. [Health benefits and demerits of calcium nutrition or supplementation in older people].Shiraki M.Nihon Rinsho. 2015 Oct;73(10):1770-6. Japanes http://www.ncbi.nlm.nih.gov/pubmed/26536675
  6. [Effects of calcium and vitamin D supplementations on cardiovascular disease: review article].Guessous I, Bochud M.Rev Med Suisse. 2012 Jul 11;8(348):1458-63. Review. French.PMID:22934474http://www.ncbi.nlm.nih.gov/pubmed/22934474
  7. Higdon, Ph.D., An Evidence-Based Approach to Vitamins and Minerals Thieme New York, NY. Pg 97-107.