what’s fordinner?

story by | laura raymond, ph.d.

Let’s see... something healthy, with vitamins, minerals, protein, and mercury— wait, what? Yes, fish have all of these and, ounce for ounce, are one of the healthiest foods you can eat. But many women are afraid of eating fish during pregnancy because of misinformation about the risks of mercury exposure. In actuality, however, there is greater evidence that avoiding fish consumption is more harmful than any perceived risks from mercury because ocean fish contain nutrients that are essential for our health! This may seem confusing or even contradictory, but once the misunderstandings are explained, it’s all very clear—Americans, especially pregnant and nursing women, need to eat more fish!

The Benefits Of Eating Fish

Fish and seafood offer more than just variety to our diets. Ocean fish are a source of many important nutrients that promote cardiovascular health and fetal and childhood development. Ocean fish and other seafood are not only great sources of vitamins, minerals, and protein, but they contain omega-3 polyunsaturated fatty acids [PUFAs]. The importance of the omega-3s in fish can’t be overstated, especially when it comes to fetal and childhood development.

Omega-3 and omega-6 fatty acids are distinct families of PUFAs that are essential for human growth, development and many other aspects of health. These fats aren’t the type that add pounds; they have very important roles in our cells. Each PUFA family has specific functions that cannot be replaced by each other or by other types of fats. But since our bodies can’t make them, they must be obtained from our diets. The omega-6 family is abundant in our diets and is found in plants, vegetable oils, and meat. The omega-3 family is less abundant in the foods we typically eat. The critical omega-3 fatty acids, eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA], are almost exclusively obtained from fish and seafood.

Here’s the problem. Overall, the omega-3s and omega-6s have counterbalancing roles in our body and our diets have evolved from nearly equal proportions of each to now eating as much as 10–50 times more omega-6s than omega-3s. This imbalance has been attributed to many diseases and disorders, including cardiovascular disease, the regulation of lipid levels, immune function, autoimmune diseases, diabetes, osteoporosis, chronic inflammation, arthritis, respiratory diseases, visual problems, cancer, abnormal neuronal development, and several brain and mental disorders that are linked to depression, suicide and violence. In fact, cross-national comparison studies, including the United States and Canada, showed that low fish consumption was associated with higher incidences of major depression, postpartum depression, bipolar disorders, and homicide. These studies prompted clinical trials to be done and together the results were so convincing that the American Psychiatric Association began recommendations for people with major depression and other mental health conditions to take daily omega-3 supplements in addition to their medications.

But that’s only part of the story. Maternal levels of omega-3s are extremely important during pregnancy and nursing. Omega-3 fatty acids make up more than one-half of a newborn baby’s brain mass, and the DHA content of an infant’s brain triples during the first 3 months of life and continues to increase in the cerebral cortex through age 18. The retina of the eyes contains as much as 65% DHA, and infants who do not receive enough during development will have suboptimal visual acuity. Alarmingly, breast milk assessments of over 30 countries showed the United States as having nearly the lowest DHA levels—even lower than South Africa and many other poverty-stricken countries.

Many epidemiological studies have been performed throughout the world, including the US, to assess the long-term effects of prenatal mercury exposure from fish consumption. Several of these studies involve hundreds or thousands of participants and some have been ongoing for over 20 years. These studies have reported that children of mothers who limited their fish intake during pregnancy demonstrated poor social behavior and lower scores in verbal IQ, fine motor skills, and communication skills. Greater beneficial effects were indicated from the mothers with the highest ocean fish consumption.

Further evidence shows that effects from low omega-3’s are also noted in children with attention deficit hyperactivity disorder, or ADHD, such as increased learning and behavioral problems, frequency of temper tantrums, greater anxiety and sleep disorders. Since DHA is transferred to the child during pregnancy and nursing, if mom isn’t getting enough from her diet, her

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DHA levels may become depleted, so less will be available for her and for additional pregnancies. It has been shown that women who have had several children have less DHA in their tissues than women having their first baby. If not replaced, these losses increase her risk for many disorders too, including postpartum depression. Perinatal or postpartum depression affects 15%–20% of pregnant women in the United States, and research suggests low omega-3 levels may have a critical role, especially in association with multiple pregnancies.

The Risks From Mercury In Fish

Because mercury is part of the natural environment, it is present in the oceans. Humans also release mercury into the environment through combustion processes for industry and power production. Once deposited in the soil or water, mercury becomes methylated by bacteria and is introduced into the food chain. The levels accumulate as smaller creatures are eaten by larger ones. This is why older, larger fish are likely to have higher levels in their tissue. Minor negative effects from prenatal mercury exposure were reported in a study conducted in the Faroe Islands, but the source of mercury was from pilot whale consumption, not fish. This is an important distinction since whale meat does not offer the same beneficial nutrients as fish. However, this report is often misrepresented and a primary source for misinformation about mercury exposure risks.

Ocean fish typically contain less than 0.5ppm of mercury, although levels exceeding 1ppm do occur in individual fish of certain species. However, concern for harm stems from catastrophic events in Japan where huge quantities of mercury were dumped into the local bay, resulting in poisonous levels in the fish exceeding 50ppm and 200ppm of mercury in fish organs. Consumption of these caused severe mercury toxicity. This event commenced the awareness of mercury’s potential harm, launching decades of research directed at understanding mercury exposure risks. Although the low methylmercury [MeHg] levels in ocean fish have not been associated with neurodevelopmental harm, fish consumption advisories were developed with the intent to err on the side of caution to ensure protection of the most sensitive individuals: developing babies.

It is important to know that the advisories were developed as a guideline to help minimize mercury exposure, not to minimize the benefits of fish. This has led to an unfortunate and unintended consequence: the confusion and misinterpretation of the guidelines, resulting in avoidance of fish consumption. so, what do the guidelines really say? still worried?

Many federal and worldwide agencies recommend increased fish consumption or omega-3 supplements during pregnancy. The American Medical Association, the American Mental Health Association, and the Child Health Foundation all recommend pregnant and nursing moms should be consuming around 1000mg/day of omega-3’s containing a minimum of 200mg of DHA.

The US Food and Drug Administration [FDA] encourages pregnant and nursing moms to eat 12oz of ocean fish weekly for the health of their babies but avoid the four fish that are known to be the highest in mercury: swordfish, shark, tilefish, and king mackerel. Since many moms don’t get enough omega-3’s from their diets, supplements are a recommended alternative, but food is always the best choice. Likewise, FDA recommends that young children eat a variety of fish but follow the same guidelines as those for pregnant women because their brains are still developing. Infant formulas are supplemented with omega-3’s in over 70 countries, but in the US, infant formulas only contain omega-3’s if it is stated on the label.

For the rest of the population, there are no FDA recommendations to avoid any ocean fish. The FDA does advocate checking local advisories for varieties of fish you catch yourself.

Research shows that the amount of the mineral selenium found in ocean fish is also an important consideration when assessing the risks from mercury. Like omega-3s, selenium is vital for development and our health, but it has the added benefit of counteracting mercury risks. The harmful effects from mercury exposures have only been observed when mercury levels are higher than the amounts of selenium present [such as pilot whale]. Although this phenomenon has been known for many years, understanding how and why this happens is an important but fairly recent research discovery. The presence of selenium is now known to be one of the reasons the mercury in ocean fish is not associated with causing harm. Fortunately, almost all varieties of ocean fish and seafood are rich sources of dietary selenium and comprise 17 of the top 25 sources of selenium. Therefore, thanks to Mother Nature, most ocean fish offer abundant natural protection against the mercury they also contain. Unfortunately, Mother Nature is also fickle. Lakes and rivers may not have these high levels of selenium and some lakes can contain higher amounts of mercury, so more research is being performed on “freshwater” fish.

Overall, ocean fish are safe to eat, but if you’re pregnant or nursing, just avoid the four fish listed by the FDA and follow local advisories for eating freshwater fish until more is known about their selenim status. So, now when facing that dreaded question “Mom, what’s for dinner?”, the answer is simple: “Fish!”

More Info

To learn more about the benefits and risks of eating certain fish, the documentary Fish, Mercury, and Nutrition: The Net Effects will be aired September 8th at 8:00pm on your local Prairie Public Broadcasting station. The documentary, funded by the National Oceanic and Atmospheric Administration [NOAA] and Prairie Public Broadcasting [PPB], Fargo, North Dakota, is a coproduction of PPB and the Energy & Environmental Research Center, Grand Forks, North Dakota, and will be available to be viewed on each of their websites.

ALicensed Acupuncturist and co-owner of Two Turtles Wellness Center in Moorhead, MN, Jen DeMaio [38] grew up in Fargo, ND with a passion for being a positive change in the world and providing a service to help others change their lives With a curious mind and a need to heal, Jen left the state to earn her education and ultimately spent time studying abroad at the Nan Jing International Acupuncture Training Centre in Nan Jing, China She inevitably returned to the area and for the past 8 years has been practicing acupuncture and guiding people to a healthier way of life Along with her husband of 9 years and fellow acupuncturist, Steve Spader, Jen runs their practice and is committed to providing quality care to the Fargo-Moorhead community by making acupuncture accessible to all individuals Jen specializes in working with women and kids and prides herself on bringing humor and honesty into her everyday work In her spare time Jen enjoys playing soccer, running with friends, practicing yoga, knitting, spending time with her two growing boys, Gabe [7] and Cole [4], and making memories with friends and family

Two Turtles Wellness Center

what is Two Turtles Wellness Center?

Two Turtles is a complimentary medical clinic specializing in Acupuncture and Chinese Medicine. It is also a resource center. We are constantly making referrals for our patients.

what made you decide to open a wellness center such as this?

When you graduate with a Master’s Degree to practice acupuncture, you kind of need to figure out what you want to do. We get this incredible degree with very little training in running a business. We ended up in the FM area by accident. I really wasn't interested in returning to my hometown, but when I was pregnant with our eldest son, we were living in Coeur d'Alene, ID practicing. Steve and I wanted to be closer to family and wanted to land in St. Paul. But, we followed the path of least resistance and set up camp here where we had friends and family.

how did you choose the name and logo for your business?

I remember the road trip when Steve and I came up with the name; leaving Portland to visit family here in Fargo. We thought we needed a name that could move with us [had ideals about moving frequently being “traveling acupuncturists”]. But the reality of business and children made that ideal dwindle. A friend of ours in Coeur d'Alene made the logo. We wanted the yin yang symbol and she created it with two turtles.

what three words best describe Two Turtles Wellness Center?

To patients: serene, relaxing and healing. To me: fun, family oriented and constantly needing organizing! how long have you been in business?

Moorhead for 8 years, but a total of 11 years. how many employees do you have?

Currently in the clinic it is only Steve and I. We have two massage therapist available for scheduling through the center and other massage therapists that rent rooms from us. We have had employees in the past, but I actually experienced more stress with employees. Our patients have been “patient” with us during this time as we tend to run late without staff.

what degrees/certifications have you earned?

I’ve earned my bachelors of Science degree in Biology from Brescia College in Owensboro, KY and then went on to the Oregon College of Oriental Medicine [OCOM] in Portland, OR where I received a Master's Degree in Acupuncture and Oriental Medicine.

what is your wellness philosophy?

Our bodies are innately designed to heal themselves. We often need assistance in this healing, to help remind the body how to function optimally. Also, and I know people don't like this part, but we need to make adjustments to our diet and stress management skills. I tell patients every day; Stress and Diet are two things you can control. I look at myself as a teacher and facilitator. Our body is a complex organism and is affected by many facets. Our emotions, environment, food, stress and spiritual path can all affect the physical body.

what kind of services do you offer?

We offer acupuncture, herbs, nutrition consultation, NET [Neuro Emotional Technique], Nutritional Response Testing, Acutonics, Community Acupuncture, Facial Renewal Acupuncture and Pediatric Acupuncture.

what are your specialties and what are you most known for?

Women's Health and Pediatrics. I think a lot of friends and past clients know I prefer working with women. Having a guy working with me allows me to filter women's health clients my way. I seem to get a lot of fertility clients too. are you by appointment only or do you accept walk-ins? do you treat all ages? yes what is the biggest misconception of your business? how do you and your husband separate you’re working and personal relationship? what business knowledge do you have now that you wish you had in the beginning? where do you see Two Turtles Wellness Center in 10 years? what is your strongest business skill? how have your kids benefited from you owning your own business?

Kind of both. During Community Acupuncture Clinics, we can accept walk-ins, but there may be a wait. Most clients are by appointment only. explain Chinese/Oriental Medicine and what makes it unique?

It all comes down to our bodies always striving for harmony and balance within ourselves and with our environment. Acupuncture and all of the other treatments and recommendations that we make are focused on helping the body regain this balance. This is obviously a much different way of looking at and treating the body than conventional Western medicine, though there is a time and place for everything.

That acupuncture hurts. People think “needles” and assume sharp stabbing pain. Acupuncture is not like that. One may feel a pin prick or mosquito bite sensation when the needle is inserted. Once the needle is in place, a dull ache or numbness and tingling are normal. Most people don’t feel anything except relaxation.

Great question!!! Always trying to figure that one out! Having our own separate projects or hobbies has helped a lot.

Like the tortoise; slow and steady wins the race. I had no business skills when opening our first practice. Trying something and seeing if it works, then readjusting our plan if needed. We struggled for a few years; working part time jobs. Once we decided we are supposed to have fun, our business grew by leaps and bounds.

We hope to have our own building in which the acupuncture clinic will be the majority of the building with one to two additional acupuncturists. Thinking big, we envision an alternative, new age, bookstore, smoothie bar and therapeutic tea house. My husband and I have spent over half our lives being environmentalists, pacifists, and living an alternative lifestyle. We intend to expand our center to help facilitate change for the community on many levels. Sustainability is important to us and we hope to expand in order to serve the community in this way.

My husband says impeccable customer service and innovation with creating new programs or concepts at the clinic. Most of the time I feel like I am winging it! what do you hope to teach your kids by being your own boss?

Not necessarily about being your own boss, but to have fun and love what you do. I spend a lot of time taking life too seriously that I miss out on life; I don’t want that for my boys. They come to the office and see that we have fun and laugh and help people feel better. I want them to know that everyone makes a difference especially when we live with passion and purpose.

One of us is at home with them. We have somehow avoided daycare and feel quite proud of that. what advice would you share with other woman considering the mompreneur title? Go for it! It is best to live your dreams and make mistakes then never to try and live life never knowing.

Two Turtles Wellness Center 810 4th Ave S. #100

Moorhead, MN 56560

218.287.4501 www.2turtleswellness.com

Hours: M, W, Th 10 - 6

T, F 8 - 1