Happy Holidays – Merry Christmas and Happy Hanukkah!
May your holiday season be happy and merry. There’s those words again – happy and merry – these are not only words, but feelings! The holidays bring up all kinds of feelings – happiness, sadness, thanks, renewal, etc. Sometimes we get out of balance and we feel scared, depressed or anxious. You may ask, what do feelings have to do with nutrition. The answer is everything! It is important for us to stay balanced, and nutrition is the key to that. One aspect in particular – we need to eat sufficient protein. Why? Protein has many functions in the body, the one related to feelings is the manufacturing of neurotransmitters. See the article below.
The second article below offers some hints on how to survive the holiday season. Yes, it is the time of over-eating and indulgence! Enjoy! But remember January will soon enough roll around. That’s when you and your loved ones may seek out nutritional support. Well – I’ve got a great idea for you – prepare now! Nutrition consulting gift certificates make a great idea. Call or e-mail and I can fill you in.
Since it is the holiday season I have a special gift to offer. I continue to be amazed by the results and finding from nutrition response testing. If you’d like to see for yourself I’m offering free NRT introductory sessions for the week of December 19. Call or e-mail for an appointment. To read more about NRT click here: http://www.brwellness.com/docs/2011-Nutrition-Response-Testing.pdf
One last quick note – the 500 Hour YogaOne Vinyasa Teacher Training program begins in January. We are excited to offer this in-depth yoga training with co-directors, Meg Galarza and Bernie Rosen, as well as welcoming internationally recognized master teachers: Nicolai Bachman; James Bailey; David Keil; Simon Park; and Rolf Sovik . For more details click here: http://www.yogaonestudio.com/pages/training500.html
What Makes You Feel Good – Sugar or Protein?
Ever wonder what really makes you feel good? Many people will answer “sugar” because they notice the “high” as sugar is flowing into their blood stream and giving them energy. Of course, we all know what follows - the “low” as the sugar runs out and we crave more sugar to feel good again. As you may have guessed, the correct answer is protein. It makes you feel good for the long haul. Why is this? Because protein is the structural basis for our body - our muscles, organs, glands, nails, hair, vital fluids (blood, hormones, neurotransmitters) and enzymes are all protein based. For the rest of the article click here: http://brwellness.blogspot.com/2011/11/what-makes-you-feel-good-sugar-or.html
Surviving the Holidays
Uh oh – the holidays are here. Here are some ideas on how to stay fit and healthy.
http://bodyecology.com/articles/13-ways-to-stay-fit-and-healthy.php
Wednesday, November 30, 2011
Saturday, November 26, 2011
What Makes You Feel Good – Sugar or Protein?
Ever wonder what really makes you feel good? Many people will answer “sugar” because they notice the “high” as sugar is flowing into their blood stream and giving them energy. Of course, we all know what follows - the “low” as the sugar runs out and we crave more sugar to feel good again. As you may have guessed, the correct answer is protein. It makes you feel good for the long haul. Why is this? Because protein is the structural basis for our body - our muscles, organs, glands, nails, hair, vital fluids (blood, hormones, neurotransmitters) and enzymes are all protein based.
We can certainly see the physical nature of proteins – a healthy and strong body contributes to how we feel. But that alone does not do it. We need the mind as well. This is where the neurotransmitters come in to play - the “messengers” from the brain to the body. Protein is essential for building neurotransmitters and their receptor sites on cell membranes. Think of receptor sites as parking spaces and the neurotransmitters as cars. Without a place to park you just keep driving around in circles. Once you are parked you can go about your business. The same goes for neurotransmitters and receptor sites. You need the message to be sent and for it to reach its destination – the cell.
Quite simply – neurotransmitters give us the ability to be happy, alert, remember, and focus. There are two types of neurotransmitters. Excitatory neurotransmitters energize, excite, stimulate, focus, learn, and remember. Inhibitory neurotransmitters keep us happy, relaxed, and peaceful. As with most areas of life, it is all about balance.
There are six key neurotransmitters: For focus - dopamine, epinephrine, and norepinephrine; for learning and remembering – acetylcholine; for feeling relaxed – GABA; and for being happy - serotonin.
Perhaps the most significant of all is serotonin, the “feel good” neurotransmitter. Low levels of serotonin have been linked to depression. The major anti-depressant medications (Prozac, Zoloft, and Lexapro) are known as SSRIs (or serotonin selective reuptake inhibitors). These drugs work by making serotonin last longer in the brain so that you feel good longer. Of course this is not addressing why one would be low in serotonin in the first place. Low serotonin is also linked to cravings, anxiety, obsessive-compulsive disorder, aggressive behavior, and headaches. Another important feature of serotonin is that it converts into melatonin. This hormone regulates sleep and is an important antioxidant. Some sleeping disorders may be from lack of melatonin. Serotonin is made from the amino acid tryptophan which is found in turkey and seafood. Also note that serotonin is depleted by high sugar (carbohydrate) diets.
Dopamine is our pleasure and reward neurotransmitter. It is responsible for keeping us focused and alert (thus allowing us to receive our reward!). Dopamine is made from the amino acid tyrosine which is found in poultry, fish (particularly tuna), eggs, beans, nuts and seeds. Epinephrine and norepinephrine work with dopamine and are stimulating and energy-giving. They are made from the amino acids tyrosine and phenylanine. Low levels of dopamine are associated with attention and behavior disorders (such as addiction).
Acetylcholine supports our memory, attention, and ability to think. One of the key ingredients is choline - found in highest quantities in eggs, beef, and beef liver, but also in broccoli and Brussels sprouts.
GABA is our calming neurotransmitter. It is made from the amino acid taurine. Taurine is a non-essential amino acid that can be manufactured from cysteine in the liver, but vitamin B6 must be present. Taurine is found naturally in seafood and meat. Low levels of GABA are associated with panic attacks, anxiety and insomnia.
As you can see protein (and mainly animal based protein) is a key source of the nutrients required to build our neurotransmitters. Unfortunately, many of our diets lack sufficient protein. If we follow the food pyramid or the new food plate we are getting approximately 10% of calories from protein while consuming 60% of calories from carbohydrates. To your body carbohydrates are sugar, so this is a high-carbohydrate diet which depletes nutrients required for building neurotransmitters.
Proteins come from both animal (meat, fish, poultry, milk, cheese, eggs) and plant sources (whole grains, legumes, nuts, and seeds). Only animal proteins are considered “complete” amino acids, containing all the essential amino acids. If we are not eating sufficient animal protein, there is a considerable risk of not having sufficient raw materials available to make the neurotransmitters that are so crucial to our mental health. So there are two inherent nutritional risks – first not eating sufficient protein and second not eating enough complete proteins. Since our body is constantly building and repairing itself and our brain is constantly working, it requires a constant supply of protein. Therefore I recommend protein is consumed with each meal. Following this type of diet your protein consumption will be more like 30-35% of daily calories consumed.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
We can certainly see the physical nature of proteins – a healthy and strong body contributes to how we feel. But that alone does not do it. We need the mind as well. This is where the neurotransmitters come in to play - the “messengers” from the brain to the body. Protein is essential for building neurotransmitters and their receptor sites on cell membranes. Think of receptor sites as parking spaces and the neurotransmitters as cars. Without a place to park you just keep driving around in circles. Once you are parked you can go about your business. The same goes for neurotransmitters and receptor sites. You need the message to be sent and for it to reach its destination – the cell.
Quite simply – neurotransmitters give us the ability to be happy, alert, remember, and focus. There are two types of neurotransmitters. Excitatory neurotransmitters energize, excite, stimulate, focus, learn, and remember. Inhibitory neurotransmitters keep us happy, relaxed, and peaceful. As with most areas of life, it is all about balance.
There are six key neurotransmitters: For focus - dopamine, epinephrine, and norepinephrine; for learning and remembering – acetylcholine; for feeling relaxed – GABA; and for being happy - serotonin.
Perhaps the most significant of all is serotonin, the “feel good” neurotransmitter. Low levels of serotonin have been linked to depression. The major anti-depressant medications (Prozac, Zoloft, and Lexapro) are known as SSRIs (or serotonin selective reuptake inhibitors). These drugs work by making serotonin last longer in the brain so that you feel good longer. Of course this is not addressing why one would be low in serotonin in the first place. Low serotonin is also linked to cravings, anxiety, obsessive-compulsive disorder, aggressive behavior, and headaches. Another important feature of serotonin is that it converts into melatonin. This hormone regulates sleep and is an important antioxidant. Some sleeping disorders may be from lack of melatonin. Serotonin is made from the amino acid tryptophan which is found in turkey and seafood. Also note that serotonin is depleted by high sugar (carbohydrate) diets.
Dopamine is our pleasure and reward neurotransmitter. It is responsible for keeping us focused and alert (thus allowing us to receive our reward!). Dopamine is made from the amino acid tyrosine which is found in poultry, fish (particularly tuna), eggs, beans, nuts and seeds. Epinephrine and norepinephrine work with dopamine and are stimulating and energy-giving. They are made from the amino acids tyrosine and phenylanine. Low levels of dopamine are associated with attention and behavior disorders (such as addiction).
Acetylcholine supports our memory, attention, and ability to think. One of the key ingredients is choline - found in highest quantities in eggs, beef, and beef liver, but also in broccoli and Brussels sprouts.
GABA is our calming neurotransmitter. It is made from the amino acid taurine. Taurine is a non-essential amino acid that can be manufactured from cysteine in the liver, but vitamin B6 must be present. Taurine is found naturally in seafood and meat. Low levels of GABA are associated with panic attacks, anxiety and insomnia.
As you can see protein (and mainly animal based protein) is a key source of the nutrients required to build our neurotransmitters. Unfortunately, many of our diets lack sufficient protein. If we follow the food pyramid or the new food plate we are getting approximately 10% of calories from protein while consuming 60% of calories from carbohydrates. To your body carbohydrates are sugar, so this is a high-carbohydrate diet which depletes nutrients required for building neurotransmitters.
Proteins come from both animal (meat, fish, poultry, milk, cheese, eggs) and plant sources (whole grains, legumes, nuts, and seeds). Only animal proteins are considered “complete” amino acids, containing all the essential amino acids. If we are not eating sufficient animal protein, there is a considerable risk of not having sufficient raw materials available to make the neurotransmitters that are so crucial to our mental health. So there are two inherent nutritional risks – first not eating sufficient protein and second not eating enough complete proteins. Since our body is constantly building and repairing itself and our brain is constantly working, it requires a constant supply of protein. Therefore I recommend protein is consumed with each meal. Following this type of diet your protein consumption will be more like 30-35% of daily calories consumed.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
Monday, November 14, 2011
The Benefits of Coconut Oil
I’ve often spoke of how confusing nutrition can be – one week we hear one news item and the next week the complete opposite. Well, here we go again. Last week the local paper that publishes my articles carried a syndicated article from a Dr. Komaroff “Coconut Oil No Substitute For Healthier Vegetable Oils.” Of course I needed to respond!
If you’ve been reading my articles for the last few years you know this is exactly the opposite of what I’ve been saying. The underlying premise of that particular article is questioning why coconut oil is catching on among the health conscious given that we “know” that saturated fat is bad for us and that coconut oil is one of the highest in saturated fat.
Let’s start with the basics – why our body needs fat and what the different types of fat are and what they do in the body. The bottom line – we need fat but we need the right kind. It is this “right kind” where we find the disagreements.
Fat is used to build our cell membranes and is the starting point for many hormones. It is the saturated fat that is critical to cell membrane structure and ultimately the health of the cell. A less than optimal structure will lead to a less than optimal cell. Hormones direct most of the body’s critical functions. Not enough fat, not enough hormone production. Fat provides the body with energy, and saturated fat is the main source for the heart. Just as glucose fuels the brain, saturated fat fuels the heart.
Fat is required for our body to absorb the fat soluble vitamins – A, D, E, and K. If we are not eating the right fats our body will not utilize these vitamins. Ever wonder why there seems to be this Vitamin D crisis in the country? Everyone you know is told they are Vitamin D deficient. Perhaps they are not getting sufficient fat to utilize the vitamin. This is why I am particularly fond of traditionally produced cod liver oil. It contains the essential fatty acids (Omega 3) that the body needs plus natural Vitamins A and D. All together in one package as nature designed.
Fat regulates body temperature and cushions the organs. It is essential for infant brain development and for the female reproductive system. A woman will not ovulate unless she has sufficient body fat.
There are two types of fats – saturated and unsaturated (further defined as monounsaturated and polyunsaturated). Saturated fats are solid while unsaturated fats are liquid at room temperature. Unsaturated fats are much more sensitive to light and heat. When heated they oxidize forming “free radicals” that damage cells and are linked to a variety of diseases including cancer and heart disease. This is the whole key to fats! Saturated fats can “take the heat” so they are useful in cooking. This is why I recommend butter and coconut oil. These fats will not be oxidized by cooking. It is the unsaturated fats, such as (yes) olive oil, corn oil, vegetable oil, soybean oil, cottonseed oil, canola oil that are damaged when cooking. Olive oil when used in salad dressings and not heated is very healthy, so continue to use it in that manner. Please note the health statistics. Since we’ve been encouraged to use vegetable oils for heart healthy reasons their consumption has increased and so has heart disease!
Another fat we hear of are trans fatty acids. These are formed during the process of hydrogenation. Polyunsaturated oils, usually corn, soybean, safflower, or canola, are heated to high temperatures and injected with hydrogen atoms. During the heating process the nutrients in the oils are destroyed, the oils become solid and have oxidized. Trans fats have been linked to many ailments, including cancer, heart disease, and reproductive problems. Trans fats are commonly found in commercial baked goods, cookies, crackers, margarines, vegetable shortenings, and processed dairy products.
Back to coconut oil. First if you read the aforementioned article closely the author does not ever come up with a reason coconut oil is bad. His only defense is, “Although it seems like it has positive effects on cholesterol, we don’t really know how coconut oil affects heart disease.” This seems a bit odd as the whole argument against saturated fats is that they cause cholesterol to increase which causes heart disease. If you read my articles you know that is a questionable claim as well. But regardless, if you follow his logic, since coconut oil has positive effects on cholesterol, it should therefore have positive effects on heart disease. So how could that be bad?
Here’s the rest of what he didn’t tell you about coconut oil. It is rich in lauric acid - an antimicrobial, antibacterial, antiparasatical, and antiviral substance. It supports thyroid function, skin, heart health, and weight loss. The medium chain fatty acids in coconut oil are converted in the body into quick energy, and are not stored as fat. Coconut oil is the best oil for heating. It can be used in baking and is the best choice for light stir frying or frying.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He has offices is in Thiensville and Glendale. To learn more or to schedule an appointment, call (262) 389-9907, e-mail bernie@brwellness.com or go to www.brwellness.com.
If you’ve been reading my articles for the last few years you know this is exactly the opposite of what I’ve been saying. The underlying premise of that particular article is questioning why coconut oil is catching on among the health conscious given that we “know” that saturated fat is bad for us and that coconut oil is one of the highest in saturated fat.
Let’s start with the basics – why our body needs fat and what the different types of fat are and what they do in the body. The bottom line – we need fat but we need the right kind. It is this “right kind” where we find the disagreements.
Fat is used to build our cell membranes and is the starting point for many hormones. It is the saturated fat that is critical to cell membrane structure and ultimately the health of the cell. A less than optimal structure will lead to a less than optimal cell. Hormones direct most of the body’s critical functions. Not enough fat, not enough hormone production. Fat provides the body with energy, and saturated fat is the main source for the heart. Just as glucose fuels the brain, saturated fat fuels the heart.
Fat is required for our body to absorb the fat soluble vitamins – A, D, E, and K. If we are not eating the right fats our body will not utilize these vitamins. Ever wonder why there seems to be this Vitamin D crisis in the country? Everyone you know is told they are Vitamin D deficient. Perhaps they are not getting sufficient fat to utilize the vitamin. This is why I am particularly fond of traditionally produced cod liver oil. It contains the essential fatty acids (Omega 3) that the body needs plus natural Vitamins A and D. All together in one package as nature designed.
Fat regulates body temperature and cushions the organs. It is essential for infant brain development and for the female reproductive system. A woman will not ovulate unless she has sufficient body fat.
There are two types of fats – saturated and unsaturated (further defined as monounsaturated and polyunsaturated). Saturated fats are solid while unsaturated fats are liquid at room temperature. Unsaturated fats are much more sensitive to light and heat. When heated they oxidize forming “free radicals” that damage cells and are linked to a variety of diseases including cancer and heart disease. This is the whole key to fats! Saturated fats can “take the heat” so they are useful in cooking. This is why I recommend butter and coconut oil. These fats will not be oxidized by cooking. It is the unsaturated fats, such as (yes) olive oil, corn oil, vegetable oil, soybean oil, cottonseed oil, canola oil that are damaged when cooking. Olive oil when used in salad dressings and not heated is very healthy, so continue to use it in that manner. Please note the health statistics. Since we’ve been encouraged to use vegetable oils for heart healthy reasons their consumption has increased and so has heart disease!
Another fat we hear of are trans fatty acids. These are formed during the process of hydrogenation. Polyunsaturated oils, usually corn, soybean, safflower, or canola, are heated to high temperatures and injected with hydrogen atoms. During the heating process the nutrients in the oils are destroyed, the oils become solid and have oxidized. Trans fats have been linked to many ailments, including cancer, heart disease, and reproductive problems. Trans fats are commonly found in commercial baked goods, cookies, crackers, margarines, vegetable shortenings, and processed dairy products.
Back to coconut oil. First if you read the aforementioned article closely the author does not ever come up with a reason coconut oil is bad. His only defense is, “Although it seems like it has positive effects on cholesterol, we don’t really know how coconut oil affects heart disease.” This seems a bit odd as the whole argument against saturated fats is that they cause cholesterol to increase which causes heart disease. If you read my articles you know that is a questionable claim as well. But regardless, if you follow his logic, since coconut oil has positive effects on cholesterol, it should therefore have positive effects on heart disease. So how could that be bad?
Here’s the rest of what he didn’t tell you about coconut oil. It is rich in lauric acid - an antimicrobial, antibacterial, antiparasatical, and antiviral substance. It supports thyroid function, skin, heart health, and weight loss. The medium chain fatty acids in coconut oil are converted in the body into quick energy, and are not stored as fat. Coconut oil is the best oil for heating. It can be used in baking and is the best choice for light stir frying or frying.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He has offices is in Thiensville and Glendale. To learn more or to schedule an appointment, call (262) 389-9907, e-mail bernie@brwellness.com or go to www.brwellness.com.
Tuesday, November 1, 2011
November Newsletter - The Holidays Are Coming!!!
Yes I Know It’s the Holiday Season – You Still Need to do Your Best!
It’s that time of the year – the Nutritionists’ nightmare – the holiday season is just beginning. We’ve had Halloween, next is Thanksgiving, and then the big ones Christmas and New Years. People eat and drink poorly and in excess; they know it and they don’t want to talk about it. Don’t worry – I’m here if you need me!I’ve already heard of too many “treats” for Halloween, which to your body are really “tricks.” If you still have a pile of candy around the house you might want to refresh yourself on the evils of sugar. For that I direct you to a great website of Nancy Appleton and the 141 ways sugar ruins your health: http://nancyappleton.com/141-reasons-sugar-ruins-your-health/.
Let’s accept that it is tough to avoid all the Holiday foods. That’s fine. However, it means it is even more important that you eat healthy foods to maintain some semblance of balance in the body. For your review are two past articles Ten Foods to Have in Your Healthy Diet and Ten More Foods to Have in Your Healthy Diet.
http://brwellness.blogspot.com/2011/10/ten-foods-to-have-in-your-healthy-diet.html
http://brwellness.blogspot.com/2008/10/ten-more-foods-to-have-in-your-healthy.html
Balance Your Gut Flora
One of the areas of the body that can get way out of balance, particularly from holiday excess, is the gut. This is your whole gastrointestinal tract including the stomach, small intestine, color, and the microorganisms (flora) that live there.
Yes, the flora is part of you. There is about 4-6 pounds worth. There are more flora cells than human cells in your body. There are infinitely more flora genes in your body than human genes. That’s a lot to manage and balance.
Fortunately Standard Process has developed a new program designed to cleanse and balance your GI tract. Many of you have done their Purification Program which targets primarily the liver and kidneys for detoxification. This is different as it targets digestion and immune system function. For more information please call, e-mail, or click here to read more about the GI Flora Balance Program: http://www.standardprocess.com/display/1686.spi
GreenSquare Center for the Healing Arts Health Fair
Want to learn lots of great stuff about integrative health care and meet some wonderful practitioners? Come to GreenSquare Center for the Healing Arts on November 13 from 10:00 to 2:00 for a FREE health fair. For more information click here:
http://www.greensquarecenter.com/view/NOV-2011-Health-Fair
Tuesday, October 11, 2011
Please Support the Wisconsin Consumer Choice and Wellness Act
Consumer Choice and Wellness Act
As many of you know for the past several years we've been battling the Dietitians attempts to gain monopoly power concerning nutrition. Should they do so Wisconsin residents would lose their rights to choose the practitioner they would like to work with. In addition, thousands of current providers would lose their jobs. So far we have been successful, but they continue to work the Legislators. During this same period of time we have been working on our own freedom of choice bill to protect all alternative health care providers.
The time is now! We have a golden opportunity to get some positive health care Legislation in Wisconsin, since we have several legislators that are willing to champion our cause. We urge you to call, not only your legislator but as many as you can as often as you can, and urge everyone on your list to do the same. We are being heard by the Legislators in Madison, now they WANT to hear from you.
INFORMED CONSUMER CHOICE IS THE KEY TO OUR FREE MARKET SYSTEM
~ CONSUMER CHOICE AND WELLNESS ACT ~
LRB 2331/1
Circulating for Co-sponsorship in Madison
Act Now & Call your lawmakers now and ask they to sign on
Find Your Legislators at Link Below
http://legis.wisconsin.gov/w3asp/waml/waml.aspx
http://wihfc.com/Consumer_Choice_LRB_23311.pdf
Reasons to co-sponsor this legislation LRB 2331/1.
LRB-2331 Consumer Choice and Wellness Act
1. Is non-partisan - Those of all political persuasions are affected equally. The Wisconsin Health Freedom Coalition (WIHFC) has a diverse makeup of political liberals and conservatives seeking freedom of choice in health care.
2. Is locally sponsored - Besides numerous Wisconsin individuals, the largest advocate is the Wisconsin Health Freedom Coalition which is comprised of Wisconsin residents, with the assistance of an attorney from Minnesota.
3.Is for the "little guy" - It is not crony-capitalism legislation, with sponsorship from large corporations with vested interests. Supporters are almost exclusively from small and independent businesses and those helped by them.
4. Is non-monopolistic - Instead of seeking to control the whole field of dietetics and nutrition, it seeks to protect those involved in various nutrition related practices and businesses who do not practice in an area requiring licensure.
5.Reduces costs to health care insurance providers because fees are primarily out of pocket.
6. Protects an economical alternative with low costs that are pennies on the dollar compared to conventional medicine.
7. Protects a safe alternative where clients experience virtually no negative side effects when compared to those treated with drugs and other medical procedures.
8. Maintains public access to natural and nutritional healing protocols
9. Provides a platform in which to practice complementary and alternative health services.
10. Provides protection from frivolous charges being brought for giving everyday common sense advice and services that do not harm.
Please urge your lawmaker to consider signing on as a co-sponsor
Video explains reasons for co-sponsorship (First Video, Diane Miller JD Discussing the Details of Our Draft: Advance to 25 minutes ): http://wihfc.com/consumer_choice.html
Thanks again for your time and please call.
Sincerely,
Bernie
As many of you know for the past several years we've been battling the Dietitians attempts to gain monopoly power concerning nutrition. Should they do so Wisconsin residents would lose their rights to choose the practitioner they would like to work with. In addition, thousands of current providers would lose their jobs. So far we have been successful, but they continue to work the Legislators. During this same period of time we have been working on our own freedom of choice bill to protect all alternative health care providers.
The time is now! We have a golden opportunity to get some positive health care Legislation in Wisconsin, since we have several legislators that are willing to champion our cause. We urge you to call, not only your legislator but as many as you can as often as you can, and urge everyone on your list to do the same. We are being heard by the Legislators in Madison, now they WANT to hear from you.
INFORMED CONSUMER CHOICE IS THE KEY TO OUR FREE MARKET SYSTEM
~ CONSUMER CHOICE AND WELLNESS ACT ~
LRB 2331/1
Circulating for Co-sponsorship in Madison
Act Now & Call your lawmakers now and ask they to sign on
Find Your Legislators at Link Below
http://legis.wisconsin.gov/w3asp/waml/waml.aspx
http://wihfc.com/Consumer_Choice_LRB_23311.pdf
Reasons to co-sponsor this legislation LRB 2331/1.
LRB-2331 Consumer Choice and Wellness Act
1. Is non-partisan - Those of all political persuasions are affected equally. The Wisconsin Health Freedom Coalition (WIHFC) has a diverse makeup of political liberals and conservatives seeking freedom of choice in health care.
2. Is locally sponsored - Besides numerous Wisconsin individuals, the largest advocate is the Wisconsin Health Freedom Coalition which is comprised of Wisconsin residents, with the assistance of an attorney from Minnesota.
3.Is for the "little guy" - It is not crony-capitalism legislation, with sponsorship from large corporations with vested interests. Supporters are almost exclusively from small and independent businesses and those helped by them.
4. Is non-monopolistic - Instead of seeking to control the whole field of dietetics and nutrition, it seeks to protect those involved in various nutrition related practices and businesses who do not practice in an area requiring licensure.
5.Reduces costs to health care insurance providers because fees are primarily out of pocket.
6. Protects an economical alternative with low costs that are pennies on the dollar compared to conventional medicine.
7. Protects a safe alternative where clients experience virtually no negative side effects when compared to those treated with drugs and other medical procedures.
8. Maintains public access to natural and nutritional healing protocols
9. Provides a platform in which to practice complementary and alternative health services.
10. Provides protection from frivolous charges being brought for giving everyday common sense advice and services that do not harm.
Please urge your lawmaker to consider signing on as a co-sponsor
Video explains reasons for co-sponsorship (First Video, Diane Miller JD Discussing the Details of Our Draft: Advance to 25 minutes ): http://wihfc.com/consumer_choice.html
Thanks again for your time and please call.
Sincerely,
Bernie
Monday, October 3, 2011
Ten Foods to Have in Your Healthy Diet - It's Apple Season!
Every nutrition consultant has their list. So, here is mine. They are in no special order. They are all healthy foods that I recommend you eat on a regular basis, unless you are allergic. These foods emphasize what lacks in many American diets – vegetables and fruit for vitamins, antioxidants, and minerals to fuel our metabolism, and healthy fats that are sources of Omega 3’s and vitamins A, D, and K.
Blueberries are one of the strongest antioxidants according to its ORAC value. ORAC stands for oxygen radical absorbance capacity and is the rating system used to compare the antioxidant power of foods. Oxygen radicals, better known as free radicals, are destructive molecules found naturally in the body that can damage cells and DNA. We need to include sufficient antioxidants in our diet to effectively neutralize them. Blueberries also have anti-inflammatory and anti-cancer properties. All berries are great sources of antioxidants. Blueberries freeze well so you can use them year round.
Apples also have lots of antioxidant power and we all know the old saying, “An apple a day keeps the doctor away.” Apples have other benefits. They are a great source of pectin which helps to lower cholesterol levels and regulate blood sugar levels. And when I talk about apples, I mean the whole fruit. Apple juice is mostly sugar, lacking the fiber you get from the whole fruit. Now is a great time to get local apples – fresh and delicious!
Kale is a leafy green vegetable loaded with Vitamin K, calcium, iron, Vitamins A and C, protein, and fiber. It is best steamed or lightly stir fried. Leafy greens should be a staple in your diet. Others to try are Swiss chard, beet greens, mustard greens, collard greens, and spinach.
Quinoa (keen-wah) is a gluten free whole grain so it is an excellent choice for those who have gluten allergies or are gluten intolerant. It can be made into flour and used in cereals, breads, and pastas. It is loaded with minerals that we need for a healthy metabolism - calcium, phosphorus, magnesium, copper, potassium, manganese, zinc, and iron. And a great source of fiber.
Almonds are a healthy source of good fat, protein, and dietary fiber. They make an excellent snack (please, just a handful). They contain no carbohydrates. The main nutrients are phosphorus, Vitamin E, and magnesium. Other nuts for your short list are walnuts and pecans. And men, don’t forget your pumpkin seeds – a great source of zinc for prostate health.
Wild salmon is the way to get our Omega 3 essential fatty acids. Omega 3’s are anti-inflammatory. Salmon is a great source of protein as well. Avoid farm raised or Atlantic salmon. What makes wild salmon healthy and red in color is what it eats in the wild – krill and shrimp that are loaded with antioxidants. Farm raised salmon is not naturally red, a food dye is added. Other good fish sources include sardines, mackerel, eel, and tuna.
Avocado is a fruit, and one of the few fruits that contains fat. It has oleic acid, better known as Omega 9, which lowers blood levels of triglycerides and cholesterol. It also has Lutein, an antioxidant, which is great for eye health. Avocado is a great source of fiber, potassium, folate, Vitamin A, and beta-carotene.
Kefir is one that you may not have heard of. It is a lacto-fermented dairy product. Think of it as drinkable yogurt. Similar to yogurt it contains beneficial bacteria which aid our digestion. However, it also contains beneficial yeast, which can do battle with Candida. Your best bet is to buy plain versions and add your own fruit. If you have a dairy allergy you can use coconut milk or coconut water kefir.
Coconut oil is a healthy saturated fat and the best oil to use when cooking food. It maintains its properties from high heat. Most other oils oxidize from heat, increasing free radicals. Coconut oil is a medium chain fatty acid. That means it is metabolizes faster and is used for energy by the body, and not stored as fat. It also contains lauric acid which is anti-bacterial and anti-microbial, and is known to be good for the thyroid gland.
Butter is also a healthy saturated fat, particularly when it is organic and comes from a grass fed cow. It contains the fat soluble vitamins E, K, and D. It also has CLA (conjugated linolenic acid) that helps fight weight gain and butyric acid which is anti-viral and anti-cancer. For those with an allergy to the dairy protein casein, ghee (clarified butter) is an equally healthy option.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He has offices in Theinsville and Glendale. To learn more or to schedule an appointment, call (262) 389-9907, e-mail bernie@brwellness.com or go to www.brwellness.com.
Blueberries are one of the strongest antioxidants according to its ORAC value. ORAC stands for oxygen radical absorbance capacity and is the rating system used to compare the antioxidant power of foods. Oxygen radicals, better known as free radicals, are destructive molecules found naturally in the body that can damage cells and DNA. We need to include sufficient antioxidants in our diet to effectively neutralize them. Blueberries also have anti-inflammatory and anti-cancer properties. All berries are great sources of antioxidants. Blueberries freeze well so you can use them year round.
Apples also have lots of antioxidant power and we all know the old saying, “An apple a day keeps the doctor away.” Apples have other benefits. They are a great source of pectin which helps to lower cholesterol levels and regulate blood sugar levels. And when I talk about apples, I mean the whole fruit. Apple juice is mostly sugar, lacking the fiber you get from the whole fruit. Now is a great time to get local apples – fresh and delicious!
Kale is a leafy green vegetable loaded with Vitamin K, calcium, iron, Vitamins A and C, protein, and fiber. It is best steamed or lightly stir fried. Leafy greens should be a staple in your diet. Others to try are Swiss chard, beet greens, mustard greens, collard greens, and spinach.
Quinoa (keen-wah) is a gluten free whole grain so it is an excellent choice for those who have gluten allergies or are gluten intolerant. It can be made into flour and used in cereals, breads, and pastas. It is loaded with minerals that we need for a healthy metabolism - calcium, phosphorus, magnesium, copper, potassium, manganese, zinc, and iron. And a great source of fiber.
Almonds are a healthy source of good fat, protein, and dietary fiber. They make an excellent snack (please, just a handful). They contain no carbohydrates. The main nutrients are phosphorus, Vitamin E, and magnesium. Other nuts for your short list are walnuts and pecans. And men, don’t forget your pumpkin seeds – a great source of zinc for prostate health.
Wild salmon is the way to get our Omega 3 essential fatty acids. Omega 3’s are anti-inflammatory. Salmon is a great source of protein as well. Avoid farm raised or Atlantic salmon. What makes wild salmon healthy and red in color is what it eats in the wild – krill and shrimp that are loaded with antioxidants. Farm raised salmon is not naturally red, a food dye is added. Other good fish sources include sardines, mackerel, eel, and tuna.
Avocado is a fruit, and one of the few fruits that contains fat. It has oleic acid, better known as Omega 9, which lowers blood levels of triglycerides and cholesterol. It also has Lutein, an antioxidant, which is great for eye health. Avocado is a great source of fiber, potassium, folate, Vitamin A, and beta-carotene.
Kefir is one that you may not have heard of. It is a lacto-fermented dairy product. Think of it as drinkable yogurt. Similar to yogurt it contains beneficial bacteria which aid our digestion. However, it also contains beneficial yeast, which can do battle with Candida. Your best bet is to buy plain versions and add your own fruit. If you have a dairy allergy you can use coconut milk or coconut water kefir.
Coconut oil is a healthy saturated fat and the best oil to use when cooking food. It maintains its properties from high heat. Most other oils oxidize from heat, increasing free radicals. Coconut oil is a medium chain fatty acid. That means it is metabolizes faster and is used for energy by the body, and not stored as fat. It also contains lauric acid which is anti-bacterial and anti-microbial, and is known to be good for the thyroid gland.
Butter is also a healthy saturated fat, particularly when it is organic and comes from a grass fed cow. It contains the fat soluble vitamins E, K, and D. It also has CLA (conjugated linolenic acid) that helps fight weight gain and butyric acid which is anti-viral and anti-cancer. For those with an allergy to the dairy protein casein, ghee (clarified butter) is an equally healthy option.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He has offices in Theinsville and Glendale. To learn more or to schedule an appointment, call (262) 389-9907, e-mail bernie@brwellness.com or go to www.brwellness.com.
Friday, September 30, 2011
October Newsletter - Fruits and Vegetables is not One Word!
Welcome the Fall Season - perhaps my favorite time of the year. It is also a great time for the purification program, better known among my clients as “the cleanse”. I started mine this past Monday, after having a bit too much of a birthday celebration! Since I love to share its joy with others, I’m offering a $15 discount to anyone who starts the cleanse this month.
I am pleased to announce that I have just completed a new nutrition certification. I am now a Certified Clinician in Whole Food Nutrition (CCWFN) from the International Foundation for Nutrition and Health (IFNH). The IFNH is a great organization and well worth your support. You can read more about the organization and my certification at their web site http://www.ifnh.org/.
Last, but not least, I have a few workshops going on this month.
On October 1 @ 2:00 I’ll be at Haleybird Studios in Wauwatosa presenting my favorite and most popular workshop – Rejuvenation and Relaxation. On October 5 @ 7:30 I’ll be at GreenSquare Center in Glendale discussing “Ten More Foods You Should Have in Your Healthy Diet.” And, on October 29 at 1:00 I’ll be in West Bend leading a special yoga class and Yoga Nidra. For a complete listing of all events click here http://brwellness.blogspot.com/2010/05/rosen-wellness-news-and-events.html
ABCs of Nutrition
In looking back at all the past articles and blog posts I’ve done over the last few years I recently realized that I have neglected a most basic topic. While my articles have spanned a variety of topics this is one I missed, so here it is – a quick overview of the three critical macronutrients – protein, fat, and carbohydrates. What they are, what they do in the body, and from what food sources they are available. For the rest of the story click here: http://brwellness.blogspot.com/2011/09/abcs-of-nutrition.html
Fructose – Fruits and Vegetables is Not One Word
One thing I’ve learned about nutrition over these past few years is that there is always more to learn. I recently heard this line, “Fruits and vegetables is not one word.” I forgot exactly who to credit it to, but it is so true. While the many benefits to fruit and vegetables are highly touted, such as vitamins, minerals, and fiber, there is also one key difference. Fruit contains fructose or “fruit sugar” which is metabolized differently in the body than other sugars such as sucrose, maltose, lactose, or glucose. This is where the complications arise. While we can eat pretty much unlimited amounts of vegetables I am now of the strong belief that we should limit our consumption of fruit. The following article from Dr. Mercola provides all the information you need to know, plus a chart showing you how much fructose is in different fruits.
http://articles.mercola.com/sites/articles/archive/2011/09/29/is-this-simple-sugar-a-major-factor-in-the-failure-of-the-war-on-cancer.aspx?e_cid=20110929_DNL_art_2
I am pleased to announce that I have just completed a new nutrition certification. I am now a Certified Clinician in Whole Food Nutrition (CCWFN) from the International Foundation for Nutrition and Health (IFNH). The IFNH is a great organization and well worth your support. You can read more about the organization and my certification at their web site http://www.ifnh.org/.
Last, but not least, I have a few workshops going on this month.
On October 1 @ 2:00 I’ll be at Haleybird Studios in Wauwatosa presenting my favorite and most popular workshop – Rejuvenation and Relaxation. On October 5 @ 7:30 I’ll be at GreenSquare Center in Glendale discussing “Ten More Foods You Should Have in Your Healthy Diet.” And, on October 29 at 1:00 I’ll be in West Bend leading a special yoga class and Yoga Nidra. For a complete listing of all events click here http://brwellness.blogspot.com/2010/05/rosen-wellness-news-and-events.html
ABCs of Nutrition
In looking back at all the past articles and blog posts I’ve done over the last few years I recently realized that I have neglected a most basic topic. While my articles have spanned a variety of topics this is one I missed, so here it is – a quick overview of the three critical macronutrients – protein, fat, and carbohydrates. What they are, what they do in the body, and from what food sources they are available. For the rest of the story click here: http://brwellness.blogspot.com/2011/09/abcs-of-nutrition.html
Fructose – Fruits and Vegetables is Not One Word
One thing I’ve learned about nutrition over these past few years is that there is always more to learn. I recently heard this line, “Fruits and vegetables is not one word.” I forgot exactly who to credit it to, but it is so true. While the many benefits to fruit and vegetables are highly touted, such as vitamins, minerals, and fiber, there is also one key difference. Fruit contains fructose or “fruit sugar” which is metabolized differently in the body than other sugars such as sucrose, maltose, lactose, or glucose. This is where the complications arise. While we can eat pretty much unlimited amounts of vegetables I am now of the strong belief that we should limit our consumption of fruit. The following article from Dr. Mercola provides all the information you need to know, plus a chart showing you how much fructose is in different fruits.
http://articles.mercola.com/sites/articles/archive/2011/09/29/is-this-simple-sugar-a-major-factor-in-the-failure-of-the-war-on-cancer.aspx?e_cid=20110929_DNL_art_2
Monday, September 19, 2011
The ABCs of Nutrition
In looking back at the past articles I realized I have neglected this most basic topic – a quick overview of the three critical macronutrients – protein, fat, and carbohydrates.
First we’ll look at protein. Protein is the structural basis for our body - our muscles, ligaments, tendons, organs, glands, nails, hair, vital fluids (blood, hormones, neurotransmitters), and enzymes are all protein based. It builds and repairs all these tissues and cells.
Proteins come from both animal (meat, fish, poultry, milk, cheese, eggs) and plant sources (whole grains, legumes, nuts, and seeds). When we eat protein we are actually consuming amino acids. Different proteins will have different amino acid compositions. Since our body is constantly building and repairing itself, it requires a constant supply of protein. Therefore I recommend protein is consumed with each meal.
The human body is an amazing instrument. There are thousands of things happening simultaneously, every second. To do everything the body does requires energy. The source of the body’s energy is food. Without food the body simply cannot continue to operate for a significant period of time. Both fats and carbohydrates provide energy. But they do it differently. Think of a fire. A carbohydrate is like a piece of paper. You put it in the paper and it burns up quickly and to keep the fire burning more paper is needed quickly. Fat is like a log. It burns smoothly, steady, and for a much longer period of time.
Carbohydrates are one of the more controversial elements of food. You will see heated debates illustrating the benefits of both low carbohydrate diets and high carbohydrate diets. The Standard American Diet (SAD) has become a high carbohydrate diet. The infamous 2000 calorie diet the food pyramid is based on calls for 60% of calories from carbohydrates. We all know how successful that has been! I’m a believer in the low carbohydrate diet.
Carbohydrates provide quick energy. They are converted into blood glucose which feeds our brain and red blood cells. Ever notice how irritable you get when hungry? The brain does not operate very well without nourishment. When most of us think carbohydrate we think grains. They are not the only choice. Vegetables and fruits contain carbohydrates and roughly 30% of protein converts to carbohydrates. In my book, these are the best sources of carbohydrate.
Remember this simple equation. To your body: CARBOHYDRATE = SUGAR! That’s all you need to know. If we consume lots of carbohydrates (like 60% or more of our diet) we consume lots of sugar. While sugar can be used for energy, excess sugar is converted into fat and stored. The bottom line - it is sugar that makes us fat!
Speaking of fat, it is fat that has been unjustly demonized. We have been suffering from a low fat craze for the last twenty years. Everybody (well not really everyone!) has been convinced that fat is bad for us and should be avoided at all costs. So what has happened? We got fatter! Obesity rates are going through the roof.
So, we need fats. They make up cell membranes and hormones, are required for absorption of the fat soluble vitamins (A, D, E, and K), are critical for infant brain development and the female reproductive system, and provide energy.
There are two types of fats – saturated and unsaturated (further defined as monounsaturated and polyunsaturated). Saturated fats are solid while unsaturated fats are liquid at room temperature. Unsaturated fats are much more sensitive to light and heat. When heated they oxidize forming “free radicals” that damage cells and are linked to a variety of diseases including cancer and heart disease. Therefore, particularly when cooking we want to use saturated fats such as butter or coconut oil. And, for salad dressing or other room temperature uses olive oil is best.
Another fat we hear of are trans fatty acids. These are formed during the process of hydrogenation. Polyunsaturated oils, usually corn, soybean, safflower, or canola, are heated to high temperatures and injected with hydrogen atoms. During the heating process the nutrients in the oils are destroyed, the oils become solid and have oxidized. Trans fats have been linked to many ailments, including cancer, heart disease, and reproductive problems. Trans fats are commonly found in commercial baked goods, cookies, crackers, margarines, vegetable shortenings, and processed dairy products.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
First we’ll look at protein. Protein is the structural basis for our body - our muscles, ligaments, tendons, organs, glands, nails, hair, vital fluids (blood, hormones, neurotransmitters), and enzymes are all protein based. It builds and repairs all these tissues and cells.
Proteins come from both animal (meat, fish, poultry, milk, cheese, eggs) and plant sources (whole grains, legumes, nuts, and seeds). When we eat protein we are actually consuming amino acids. Different proteins will have different amino acid compositions. Since our body is constantly building and repairing itself, it requires a constant supply of protein. Therefore I recommend protein is consumed with each meal.
The human body is an amazing instrument. There are thousands of things happening simultaneously, every second. To do everything the body does requires energy. The source of the body’s energy is food. Without food the body simply cannot continue to operate for a significant period of time. Both fats and carbohydrates provide energy. But they do it differently. Think of a fire. A carbohydrate is like a piece of paper. You put it in the paper and it burns up quickly and to keep the fire burning more paper is needed quickly. Fat is like a log. It burns smoothly, steady, and for a much longer period of time.
Carbohydrates are one of the more controversial elements of food. You will see heated debates illustrating the benefits of both low carbohydrate diets and high carbohydrate diets. The Standard American Diet (SAD) has become a high carbohydrate diet. The infamous 2000 calorie diet the food pyramid is based on calls for 60% of calories from carbohydrates. We all know how successful that has been! I’m a believer in the low carbohydrate diet.
Carbohydrates provide quick energy. They are converted into blood glucose which feeds our brain and red blood cells. Ever notice how irritable you get when hungry? The brain does not operate very well without nourishment. When most of us think carbohydrate we think grains. They are not the only choice. Vegetables and fruits contain carbohydrates and roughly 30% of protein converts to carbohydrates. In my book, these are the best sources of carbohydrate.
Remember this simple equation. To your body: CARBOHYDRATE = SUGAR! That’s all you need to know. If we consume lots of carbohydrates (like 60% or more of our diet) we consume lots of sugar. While sugar can be used for energy, excess sugar is converted into fat and stored. The bottom line - it is sugar that makes us fat!
Speaking of fat, it is fat that has been unjustly demonized. We have been suffering from a low fat craze for the last twenty years. Everybody (well not really everyone!) has been convinced that fat is bad for us and should be avoided at all costs. So what has happened? We got fatter! Obesity rates are going through the roof.
So, we need fats. They make up cell membranes and hormones, are required for absorption of the fat soluble vitamins (A, D, E, and K), are critical for infant brain development and the female reproductive system, and provide energy.
There are two types of fats – saturated and unsaturated (further defined as monounsaturated and polyunsaturated). Saturated fats are solid while unsaturated fats are liquid at room temperature. Unsaturated fats are much more sensitive to light and heat. When heated they oxidize forming “free radicals” that damage cells and are linked to a variety of diseases including cancer and heart disease. Therefore, particularly when cooking we want to use saturated fats such as butter or coconut oil. And, for salad dressing or other room temperature uses olive oil is best.
Another fat we hear of are trans fatty acids. These are formed during the process of hydrogenation. Polyunsaturated oils, usually corn, soybean, safflower, or canola, are heated to high temperatures and injected with hydrogen atoms. During the heating process the nutrients in the oils are destroyed, the oils become solid and have oxidized. Trans fats have been linked to many ailments, including cancer, heart disease, and reproductive problems. Trans fats are commonly found in commercial baked goods, cookies, crackers, margarines, vegetable shortenings, and processed dairy products.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
Thursday, September 1, 2011
September Newsletter - Back to School for Kids and Adults
The summer sure went by quickly and the kids are back to school today. Hard to believe my son is a senior! Not only are the kids going back to school, but time for the adults as well! And, I’ve got lots of wonderful learning opportunities coming up this month and through the fall and winter.
This month my monthly nutrition and wellness talks begin at my new office at GreenSquare Center for the Healing Arts in Glendale. The talks are the first Wednesday of each month from 7:30 to 9:00 pm. We open with “Ten Foods to Have In Your Healthy Diet.” Let’s establish the basics of healthy eating and go from there. For a complete list of the programs click here http://brwellness.blogspot.com/2010/05/rosen-wellness-news-and-events.html
Later this month I’ll be making my annual trip to Cedar Falls, Iowa with some brand new workshops, including “From Head to Toe, What Your Body is Telling You.” If you are in the Cedar Falls area or know anyone there, please join us. There will also be a very special event. For more details click here http://www.fieldofyoga.com/index.php?p=1_22_Workshops-Events
On September 22 my schedule at the Mequon Recreation Center kicks off with “Know Your Nutrients” – an introduction to the major vitamins and minerals and what they do in the body. Mequon talks are Thursdays at 12:30.
While it is not technically September, on October 1 Haleybird Studios in Wauwatosa is hosting my “Rejuvenation and Relaxation” workshop. This is a fan favorite as participants learn easy techniques to energize the body and reduce stress. For more information click here http://www.haleybirdstudios.com/workshops.html
Back to School Nutrition
In the spirit of back to school below is an article on nutrition for kids. I also urge you to visit the website www.mequonkids.com for some great ideas and recipes.
In the spirit of “back to school” I thought I’d offer a few thoughts on nutrition for kids. (Of course this advice applies to adults as well.) In all honesty, it is probably the most challenging aspect of my private client practice. While it can be difficult to get adults to eat healthier, kids can be even more so. The food producers and manufacturers have developed special foods that they call “kid’s food”. If you take the time to read the list of ingredients you will find that most of it is not food and should not be consumed by anyone, particularly our children. Our children are growing and need the healthiest foods available to properly fuel their minds and bodies.
For the rest of the post click here http://brwellness.blogspot.com/2011/09/back-to-school-nutrition-ideas.html
Introducing Dr. Melvin Page, Nutrition Pioneer
While I’ve written in the past of the works of Drs. Price, Pottenger, and Lee, I’d like to introduce you to another of their contemporaries, Dr. Melvin Page. Dr. Page was also a dentist and he took the works of Dr. Price and expanded upon them. Their key finding was that in healthy human beings the serum calcium to phosphorus ratio should be 2.5 part calcium to one part phosphorus (10:4). This is what Price found in the native populations he studied and what Page later found with his patients. Page went on to show that those with higher calcium tended towards heart disease and atherosclerosis, while those with high phosphorus tended towards cancer. The underlying reasons are actually quite simple – too much calcium in the blood leads to clots and too much phosphorus weakened the immune system.
Page developed a specific diet – the Page Food Plan – that brought his patients blood chemistry into proper balance and they became healthy! The original plan was developed in the 1950’s and is available on my web site http://www.brwellness.com/docs/2011_Page_Food_Plan.pdf. However, there is a more up to date version taking into account some of the food availability and quality issues that are present today. If you’d like a copy of that, please call or e-mail me.
Page did more interesting work, but I’ll save that for next time. If you’d like to read about my favorite Pioneers of Nutrition, follow the links below.
For the Royal Lee article click here: http://brwellness.blogspot.com/2010/01/pioneers-of-nutrition-dr-royal-lee.html
For the Francis Pottenger article click here: http://brwellness.blogspot.com/2009/12/pioneers-of-nutrition-francis-pottenger.html
For the Weston Price article click here: http://brwellness.blogspot.com/2009/11/pioneers-of-nutrition-dr-weston-price.html
This month my monthly nutrition and wellness talks begin at my new office at GreenSquare Center for the Healing Arts in Glendale. The talks are the first Wednesday of each month from 7:30 to 9:00 pm. We open with “Ten Foods to Have In Your Healthy Diet.” Let’s establish the basics of healthy eating and go from there. For a complete list of the programs click here http://brwellness.blogspot.com/2010/05/rosen-wellness-news-and-events.html
Later this month I’ll be making my annual trip to Cedar Falls, Iowa with some brand new workshops, including “From Head to Toe, What Your Body is Telling You.” If you are in the Cedar Falls area or know anyone there, please join us. There will also be a very special event. For more details click here http://www.fieldofyoga.com/index.php?p=1_22_Workshops-Events
On September 22 my schedule at the Mequon Recreation Center kicks off with “Know Your Nutrients” – an introduction to the major vitamins and minerals and what they do in the body. Mequon talks are Thursdays at 12:30.
While it is not technically September, on October 1 Haleybird Studios in Wauwatosa is hosting my “Rejuvenation and Relaxation” workshop. This is a fan favorite as participants learn easy techniques to energize the body and reduce stress. For more information click here http://www.haleybirdstudios.com/workshops.html
Back to School Nutrition
In the spirit of back to school below is an article on nutrition for kids. I also urge you to visit the website www.mequonkids.com for some great ideas and recipes.
In the spirit of “back to school” I thought I’d offer a few thoughts on nutrition for kids. (Of course this advice applies to adults as well.) In all honesty, it is probably the most challenging aspect of my private client practice. While it can be difficult to get adults to eat healthier, kids can be even more so. The food producers and manufacturers have developed special foods that they call “kid’s food”. If you take the time to read the list of ingredients you will find that most of it is not food and should not be consumed by anyone, particularly our children. Our children are growing and need the healthiest foods available to properly fuel their minds and bodies.
For the rest of the post click here http://brwellness.blogspot.com/2011/09/back-to-school-nutrition-ideas.html
Introducing Dr. Melvin Page, Nutrition Pioneer
While I’ve written in the past of the works of Drs. Price, Pottenger, and Lee, I’d like to introduce you to another of their contemporaries, Dr. Melvin Page. Dr. Page was also a dentist and he took the works of Dr. Price and expanded upon them. Their key finding was that in healthy human beings the serum calcium to phosphorus ratio should be 2.5 part calcium to one part phosphorus (10:4). This is what Price found in the native populations he studied and what Page later found with his patients. Page went on to show that those with higher calcium tended towards heart disease and atherosclerosis, while those with high phosphorus tended towards cancer. The underlying reasons are actually quite simple – too much calcium in the blood leads to clots and too much phosphorus weakened the immune system.
Page developed a specific diet – the Page Food Plan – that brought his patients blood chemistry into proper balance and they became healthy! The original plan was developed in the 1950’s and is available on my web site http://www.brwellness.com/docs/2011_Page_Food_Plan.pdf. However, there is a more up to date version taking into account some of the food availability and quality issues that are present today. If you’d like a copy of that, please call or e-mail me.
Page did more interesting work, but I’ll save that for next time. If you’d like to read about my favorite Pioneers of Nutrition, follow the links below.
For the Royal Lee article click here: http://brwellness.blogspot.com/2010/01/pioneers-of-nutrition-dr-royal-lee.html
For the Francis Pottenger article click here: http://brwellness.blogspot.com/2009/12/pioneers-of-nutrition-francis-pottenger.html
For the Weston Price article click here: http://brwellness.blogspot.com/2009/11/pioneers-of-nutrition-dr-weston-price.html
Back to School Nutrition Ideas
In the spirit of “back to school” I thought I’d offer a few thoughts on nutrition for kids. (Of course this advice applies to adults as well.) In all honesty, it is probably the most challenging aspect of my private client practice. While it can be difficult to get adults to eat healthier, kids can be even more so. The food producers and manufacturers have developed special foods that they call “kid’s food”. If you take the time to read the list of ingredients you will find that most of it is not food and should not be consumed by anyone, particularly our children. Our children are growing and need the healthiest foods available to properly fuel their minds and bodies.
The consumption of “kid’s food” and more sedentary lifestyles (lack of exercise, lots of television, computer, and video games) is greatly impacting the health of our youth. Here’s some scary statistics from the CDC. Obesity among children aged 6 to 11 more than doubled in the past 25 years, increasing from 6.5% in 1980 to 17.0% in 2006. The rate among adolescents aged 12 to 19 more than tripled, going from 5% to almost 18%. Keep in mind, before being classified as “obese” there is “overweight” classification, which I have seen estimates between 20 and 25%.
How do we get our kids to eat healthier foods? One successful strategy that I use is to make subtle substitutions to the foods they like to eat. Let’s take something as simple as the peanut butter and jelly sandwich. For the peanut butter use organic peanut butter that is nothing but peanuts and peanut oil. Most commercial peanut butters contain added sugar and hydrogenated oil (trans- fats). We know trans-fats are linked to cancer and that added sugar adds empty calories. I stress the organic because peanuts are one of the most highly pesticided crops, so non-organic peanut butter will contain potential chemical residues and toxins. Ever wonder why there are so many peanut allergies today? For the bread I recommend sprouted bread. It comes in a variety of flavors and is the healthiest bread option. It has more vitamins and fewer calories per slice. However, it is made from wheat so for those with gluten intolerance use another bread option such as flax and millet bread. For the jelly, find the most natural product you can. Look for spreads that do not add sugar or have less sugar added. The fruit already has plenty of sugar.
What are some other healthy substitutions? A major area to look at is the carbohydrates. Our kids eat a lot of them – bread, rice, pasta. Our goal here is to shift from the refined and processed white flour products to whole grains. In addition to the switch to sprouted breads, we can use brown rice instead of white rice and pasta from brown rice rather than refined wheat (the white pasta). All of these substitutions taste virtually the same. They just look a little different and that may turn off the kids. But, covered in tomato sauce they will never know the difference!
Then there are snacks. The kids get home from school and they are hungry and it is not quite dinner time. There are certainly some better choices than chips and dips. Another societal norm is this idea of “snack food.” Just like with “kid’s food” we need a little retraining. What is a snack? It is a small meal. So, think of something healthy that would be part of a meal. It can be a half of a sandwich, one hard boiled egg, a cup of yogurt, some fruit, something spread on a stick of celery, vegetables and dip. There’s nothing special about these foods, except that they are healthy. I like to tell people not to worry about if something is considered “breakfast” food or “snack” food – just eat healthy food when you are hungry!
A valuable resource is the web site www.mequonkids.com. It has lots of great ideas for school lunches and snacks. For more ideas and recipes go to the mequonkids.com web site and click on “Brown Bag Lunch Ideas” or “After School Snacks.”
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices is in Thiensville and Glendale. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
The consumption of “kid’s food” and more sedentary lifestyles (lack of exercise, lots of television, computer, and video games) is greatly impacting the health of our youth. Here’s some scary statistics from the CDC. Obesity among children aged 6 to 11 more than doubled in the past 25 years, increasing from 6.5% in 1980 to 17.0% in 2006. The rate among adolescents aged 12 to 19 more than tripled, going from 5% to almost 18%. Keep in mind, before being classified as “obese” there is “overweight” classification, which I have seen estimates between 20 and 25%.
How do we get our kids to eat healthier foods? One successful strategy that I use is to make subtle substitutions to the foods they like to eat. Let’s take something as simple as the peanut butter and jelly sandwich. For the peanut butter use organic peanut butter that is nothing but peanuts and peanut oil. Most commercial peanut butters contain added sugar and hydrogenated oil (trans- fats). We know trans-fats are linked to cancer and that added sugar adds empty calories. I stress the organic because peanuts are one of the most highly pesticided crops, so non-organic peanut butter will contain potential chemical residues and toxins. Ever wonder why there are so many peanut allergies today? For the bread I recommend sprouted bread. It comes in a variety of flavors and is the healthiest bread option. It has more vitamins and fewer calories per slice. However, it is made from wheat so for those with gluten intolerance use another bread option such as flax and millet bread. For the jelly, find the most natural product you can. Look for spreads that do not add sugar or have less sugar added. The fruit already has plenty of sugar.
What are some other healthy substitutions? A major area to look at is the carbohydrates. Our kids eat a lot of them – bread, rice, pasta. Our goal here is to shift from the refined and processed white flour products to whole grains. In addition to the switch to sprouted breads, we can use brown rice instead of white rice and pasta from brown rice rather than refined wheat (the white pasta). All of these substitutions taste virtually the same. They just look a little different and that may turn off the kids. But, covered in tomato sauce they will never know the difference!
Then there are snacks. The kids get home from school and they are hungry and it is not quite dinner time. There are certainly some better choices than chips and dips. Another societal norm is this idea of “snack food.” Just like with “kid’s food” we need a little retraining. What is a snack? It is a small meal. So, think of something healthy that would be part of a meal. It can be a half of a sandwich, one hard boiled egg, a cup of yogurt, some fruit, something spread on a stick of celery, vegetables and dip. There’s nothing special about these foods, except that they are healthy. I like to tell people not to worry about if something is considered “breakfast” food or “snack” food – just eat healthy food when you are hungry!
A valuable resource is the web site www.mequonkids.com. It has lots of great ideas for school lunches and snacks. For more ideas and recipes go to the mequonkids.com web site and click on “Brown Bag Lunch Ideas” or “After School Snacks.”
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices is in Thiensville and Glendale. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
Tuesday, August 2, 2011
August Newsletter - Looking Good at the Beach?
The Dog Days of August are certainly here and many of us are seeking relief from the heat at our local beaches and swimming pools. While it’s nice to escape the heat, you can’t escape what you see at these places. The obesity epidemic is pretty much staring you in the face. And to “tell it like it is” this is driving disease rates and health care costs to new highs. I just received my health insurance quote for next year. It’s up 19.8% (on top of the 20% last year) and my agent told me that’s not too bad! The insurance company tells me the pool I’m in has seen increasing costs – well it certainly isn’t me, but it doesn’t matter. Too bad we can’t choose our pool. Why can’t I be in the pool with the other healthy people? The unfortunate situation and reality is that regardless of your health, you are being impacted by everyone else’s poor health, and it is driving your costs up. I’ll stop with the politics here and move to the nutrition (which actually has its share of politics too!).
While there are many factors contributing to obesity I believe the biggest is our overconsumption of carbohydrates, particularly in the form of sugar, refined grains, and processed foods. This issue of my newsletter focuses on two areas that directly relate to this – the importance of blood sugar levels and insulin; and starting your day off with a healthy breakfast.
Blood Sugar and Insulin
The bottom line is that to your body all carbohydrates are sugar and if you have too many carbohydrates the sugar is turned to fat. Yes, we use carbohydrates for fuel, but they are meant as short term energy; we use fat for longer term energy. Think of it this way – in your personal fire sugar is like paper. You put it in the fire and it burns up quickly. Fat is like a log – a nice steady burn. When our body is working efficiently it will use the correct mixture and we will be “lean, mean, fighting machines.” Insulin is the hormone that moves blood sugar/glucose from the blood stream into cells for energy or storage. Insulin is essentially a fat storing hormone. Again, a simple equation: too much carbohydrate = too much sugar = increased demand for insulin = fat storage.
One of the major reasons we are consuming too many carbohydrates is because the diet dictocrats have told us that fat is bad for us. If we don’t eat fat, we are left with carbohydrates. While fat was said to be the culprit behind heart disease, strokes, cancer, and diabetes, the actual truth is this is caused by too much sugar (or TMS as I like to call it). For a detailed explanation I link to Gary Taubes’ 2007 article in the New York Times Magazine: What if it’s all been a big fat lie?
http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
He also has a more recent article called Is Sugar Toxic? Another excellent read. He is the author of the books Good Calories Bad Calories and Why Do We Get Fat?
http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?ref=sugar
I could go on and on about blood sugar and insulin, but since Taubes has written these excellent articles I encourage you to read them.
Another great source is this YouTube from Merritt Wellness which explains the blood sugar roller coaster. http://www.youtube.com/user/merrittwellness
Avoid the Carb Overload at Breakfast
I’ve written in the past about breakfast. As part of the no-fat campaign we’ve been encouraged to eat the “breakfast foods” – cereal, toast, pancakes, waffles, orange juice, and skim milk – all sugar. Most Americans are starting there day with the blood sugar roller coaster and it continues through the day. Breakfast is the most important meal of the day. We are fueling our bodies for the day after 10-12 hours of no food. You’d think it would want something nutritious. I have two articles on my blog about breakfast – what to eat, what not to eat, and why.
Breakfast foods to avoid:
http://brwellness.blogspot.com/2011/07/not-so-healthy-breakfast.html
Ideas for healthy breakfasts:
http://brwellness.blogspot.com/2011/06/start-your-day-with-healthy-breakfast.html
Designs for Health Supplements Available From My Website
While Standard Process is my number one supplement brand many of my clients also use Designs for Health products – particularly the Paleo line of products as well as CoQ10 and a few others. Designs for Health is a Professional product line and as such are only sold through health care practitioners. You can now purchase these products directly through my web site (Store page) or by following this link: http://brwellness.ehealthpro.com/
I hope you enjoy the rest of your summer!
Bernie
While there are many factors contributing to obesity I believe the biggest is our overconsumption of carbohydrates, particularly in the form of sugar, refined grains, and processed foods. This issue of my newsletter focuses on two areas that directly relate to this – the importance of blood sugar levels and insulin; and starting your day off with a healthy breakfast.
Blood Sugar and Insulin
The bottom line is that to your body all carbohydrates are sugar and if you have too many carbohydrates the sugar is turned to fat. Yes, we use carbohydrates for fuel, but they are meant as short term energy; we use fat for longer term energy. Think of it this way – in your personal fire sugar is like paper. You put it in the fire and it burns up quickly. Fat is like a log – a nice steady burn. When our body is working efficiently it will use the correct mixture and we will be “lean, mean, fighting machines.” Insulin is the hormone that moves blood sugar/glucose from the blood stream into cells for energy or storage. Insulin is essentially a fat storing hormone. Again, a simple equation: too much carbohydrate = too much sugar = increased demand for insulin = fat storage.
One of the major reasons we are consuming too many carbohydrates is because the diet dictocrats have told us that fat is bad for us. If we don’t eat fat, we are left with carbohydrates. While fat was said to be the culprit behind heart disease, strokes, cancer, and diabetes, the actual truth is this is caused by too much sugar (or TMS as I like to call it). For a detailed explanation I link to Gary Taubes’ 2007 article in the New York Times Magazine: What if it’s all been a big fat lie?
http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
He also has a more recent article called Is Sugar Toxic? Another excellent read. He is the author of the books Good Calories Bad Calories and Why Do We Get Fat?
http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?ref=sugar
I could go on and on about blood sugar and insulin, but since Taubes has written these excellent articles I encourage you to read them.
Another great source is this YouTube from Merritt Wellness which explains the blood sugar roller coaster. http://www.youtube.com/user/merrittwellness
Avoid the Carb Overload at Breakfast
I’ve written in the past about breakfast. As part of the no-fat campaign we’ve been encouraged to eat the “breakfast foods” – cereal, toast, pancakes, waffles, orange juice, and skim milk – all sugar. Most Americans are starting there day with the blood sugar roller coaster and it continues through the day. Breakfast is the most important meal of the day. We are fueling our bodies for the day after 10-12 hours of no food. You’d think it would want something nutritious. I have two articles on my blog about breakfast – what to eat, what not to eat, and why.
Breakfast foods to avoid:
http://brwellness.blogspot.com/2011/07/not-so-healthy-breakfast.html
Ideas for healthy breakfasts:
http://brwellness.blogspot.com/2011/06/start-your-day-with-healthy-breakfast.html
Designs for Health Supplements Available From My Website
While Standard Process is my number one supplement brand many of my clients also use Designs for Health products – particularly the Paleo line of products as well as CoQ10 and a few others. Designs for Health is a Professional product line and as such are only sold through health care practitioners. You can now purchase these products directly through my web site (Store page) or by following this link: http://brwellness.ehealthpro.com/
I hope you enjoy the rest of your summer!
Bernie
Monday, July 25, 2011
Not So Healthy Breakfast
Previously I described how breakfast is the most important meal of the day and how unfortunately it is a meal that many people tend to skip or short change due to our busy lifestyles. Clients will tell me that they are not hungry in the morning or that they do not have time. We should be hungry in the morning. We have not provided our body with fuel for 8-12 hours, so it should be looking for nourishment to get it going. I have found that not being hungry in the morning is usually part of a vicious cycle of not properly nourishing the body.
Breakfast sets the stage for the day and studies show that “breakfast skippers” are often over weight and/or lack the energy to power them through the day. The previous article included several suggestions for healthy breakfasts. For those of you who missed that article, it is available in its entirety at my blog http://brwellness.blogspot.com/2011/06/start-your-day-with-healthy-breakfast.html
I closed the article with a question, “What’s missing?” There was one specific answer I was looking for which several of you correctly identified. I would like to mention that one caller responded “coffee.” That discussion is for another future article! The specific “food” I was looking for was…cold cereal. I’m sure this may surprise many of you. Want an even bigger surprise – the “whole grain” versions that are now being sold to us as “healthier” may actually be even worse for us! Let me explain.
I’ll start with the basics. Cereals are made from grains. Grains are a carbohydrate. Carbohydrates are essentially sugar. We can call them other things, but at the end of the day, when our body finishes its processing, they are sugar. There is a clever way to know how much sugar you are eating. There is approximately one teaspoon of sugar per four grams of a carbohydrate. So, if you see on the food label that one serving (and are you eating just one serving?) contains 20 grams of carbohydrate, you are eating the equivalent of five teaspoons of sugar.
Cereals are made from refined or processed grains. We’ve talked about this before. The most nutritious parts of a grain are the germ and the bran. These are removed during processing to allow for greater shelf life. The current trend in marketing is to promote “whole grain” cereal. Well, there’s a little spin on that as well. This does not mean all the grains in the cereal are whole, it only means that the main ingredient (that with the largest percentage) is a “whole grain.” Therefore, those that are labeled “whole grain” include a substantial amount of processed grains.
Let’s look at some examples. Here are the ingredients in Cheerios: Whole Grain Oats, Modified Corn Starch, Sugar, Oat Bran, Salt, Calcium Carbonate, Oat Fiber, Tripotassium Phosphate, Corn Starch, Wheat Starch, Vitamin E (Mixed Tocopherols) Added to Preserve Freshness. Each serving has 20 grams of carbohydrate. If you break this down – there are three ingredients – sugar (the grains and the starches), salt, and preservatives. In each serving you get five teaspoons of sugar. What about Special K? You’ll see it is not so “special”. It has 22 grams of carbohydrate per serving from: Rice, Wheat Gluten, Sugar, Defatted Wheat Germ, Salt, High Fructose Corn Syrup, Dried Whey, Malt Flavoring, and Calcium Caseinate. And Frosted Flakes? I’ll spare you the ingredients, but let you know it has 27 grams of carbohydrate per serving – almost seven teaspoons of sugar!
How about the “healthy” cereals? How about one serving of Kashi Go-Lean Crunch with 36 grams of carbohydrates – that’s nine teaspoons of sugar if anyone is counting!
One reader pointed out another item I did not mention – orange juice. Here’s why – one eight ounce glass has 26 grams of carbohydrate – six and a half teaspoons of sugar.
A little more food for thought one serving of skim milk has 13 grams of carbohydrate – another three plus teaspoons of sugar.
Do the math – this “healthy” breakfast of cereal, skim milk, and orange juice can actually be at least fourteen teaspoons of sugar! Not a good way to start the day.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
Breakfast sets the stage for the day and studies show that “breakfast skippers” are often over weight and/or lack the energy to power them through the day. The previous article included several suggestions for healthy breakfasts. For those of you who missed that article, it is available in its entirety at my blog http://brwellness.blogspot.com/2011/06/start-your-day-with-healthy-breakfast.html
I closed the article with a question, “What’s missing?” There was one specific answer I was looking for which several of you correctly identified. I would like to mention that one caller responded “coffee.” That discussion is for another future article! The specific “food” I was looking for was…cold cereal. I’m sure this may surprise many of you. Want an even bigger surprise – the “whole grain” versions that are now being sold to us as “healthier” may actually be even worse for us! Let me explain.
I’ll start with the basics. Cereals are made from grains. Grains are a carbohydrate. Carbohydrates are essentially sugar. We can call them other things, but at the end of the day, when our body finishes its processing, they are sugar. There is a clever way to know how much sugar you are eating. There is approximately one teaspoon of sugar per four grams of a carbohydrate. So, if you see on the food label that one serving (and are you eating just one serving?) contains 20 grams of carbohydrate, you are eating the equivalent of five teaspoons of sugar.
Cereals are made from refined or processed grains. We’ve talked about this before. The most nutritious parts of a grain are the germ and the bran. These are removed during processing to allow for greater shelf life. The current trend in marketing is to promote “whole grain” cereal. Well, there’s a little spin on that as well. This does not mean all the grains in the cereal are whole, it only means that the main ingredient (that with the largest percentage) is a “whole grain.” Therefore, those that are labeled “whole grain” include a substantial amount of processed grains.
Let’s look at some examples. Here are the ingredients in Cheerios: Whole Grain Oats, Modified Corn Starch, Sugar, Oat Bran, Salt, Calcium Carbonate, Oat Fiber, Tripotassium Phosphate, Corn Starch, Wheat Starch, Vitamin E (Mixed Tocopherols) Added to Preserve Freshness. Each serving has 20 grams of carbohydrate. If you break this down – there are three ingredients – sugar (the grains and the starches), salt, and preservatives. In each serving you get five teaspoons of sugar. What about Special K? You’ll see it is not so “special”. It has 22 grams of carbohydrate per serving from: Rice, Wheat Gluten, Sugar, Defatted Wheat Germ, Salt, High Fructose Corn Syrup, Dried Whey, Malt Flavoring, and Calcium Caseinate. And Frosted Flakes? I’ll spare you the ingredients, but let you know it has 27 grams of carbohydrate per serving – almost seven teaspoons of sugar!
How about the “healthy” cereals? How about one serving of Kashi Go-Lean Crunch with 36 grams of carbohydrates – that’s nine teaspoons of sugar if anyone is counting!
One reader pointed out another item I did not mention – orange juice. Here’s why – one eight ounce glass has 26 grams of carbohydrate – six and a half teaspoons of sugar.
A little more food for thought one serving of skim milk has 13 grams of carbohydrate – another three plus teaspoons of sugar.
Do the math – this “healthy” breakfast of cereal, skim milk, and orange juice can actually be at least fourteen teaspoons of sugar! Not a good way to start the day.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
Thursday, June 30, 2011
July 2011 Newsletter - Best Testimonial Yet!
Best Testimonial Yet
Over the last five years I have received many wonderful testimonials from grateful and happy clients. They have ranged from “I got my life back” to “lost 20 pounds” to “lowered my cholesterol 40 points”, etc. I must say that last week my new favorite testimonial arrived. It is short and sweet. Here it is: “My husband said it is now safe for him to go in the bathroom after me.” If you’d like to read a sample of other testimonials they are on my web site. Click here. Testimonials
Since this is the first month of summer and the last thing you want to do is read my newsletter I’m keeping this one short and sweet.
I’m planning my Fall schedule and there is quite a bit of travel to my favorite locations:
September: Cedar Falls, IA
October: Charleston, SC and Charlotte, NC
November: Minneapolis, MN
I’m also pulling together a once a month lecture series at my new office at GreenSquare Center for the Healing Arts in Glendale.
For all the details of upcoming events click here. Upcoming Events
Start Your Day With a Healthy Breakfast
I first wrote this article a couple of years ago. I decided to update it with the latest and greatest information. I encourage “smoothies” for breakfast and the summer is a great time to enjoy a refreshing and healthy protein based smoothie.
I’m sure you’ve heard it before. “Breakfast is the most important meal of the day.” “Don’t skip your breakfast.” Or the old adage, “Eat breakfast like a King and supper like a pauper.” But are you doing it? And if not, why not?
For the rest of the article click here Healthy Breakfast
A Happy and Safe Fourth of July to all,
Bernie
Over the last five years I have received many wonderful testimonials from grateful and happy clients. They have ranged from “I got my life back” to “lost 20 pounds” to “lowered my cholesterol 40 points”, etc. I must say that last week my new favorite testimonial arrived. It is short and sweet. Here it is: “My husband said it is now safe for him to go in the bathroom after me.” If you’d like to read a sample of other testimonials they are on my web site. Click here. Testimonials
Since this is the first month of summer and the last thing you want to do is read my newsletter I’m keeping this one short and sweet.
I’m planning my Fall schedule and there is quite a bit of travel to my favorite locations:
September: Cedar Falls, IA
October: Charleston, SC and Charlotte, NC
November: Minneapolis, MN
I’m also pulling together a once a month lecture series at my new office at GreenSquare Center for the Healing Arts in Glendale.
For all the details of upcoming events click here. Upcoming Events
Start Your Day With a Healthy Breakfast
I first wrote this article a couple of years ago. I decided to update it with the latest and greatest information. I encourage “smoothies” for breakfast and the summer is a great time to enjoy a refreshing and healthy protein based smoothie.
I’m sure you’ve heard it before. “Breakfast is the most important meal of the day.” “Don’t skip your breakfast.” Or the old adage, “Eat breakfast like a King and supper like a pauper.” But are you doing it? And if not, why not?
For the rest of the article click here Healthy Breakfast
A Happy and Safe Fourth of July to all,
Bernie
Start Your Day With A Healthy Breakfast
I’m sure you’ve heard it before. “Breakfast is the most important meal of the day.” “Don’t skip your breakfast.” Or the old adage, “Eat breakfast like a King and supper like a pauper.” But are you doing it? And if not, why not?
It is true – breakfast is the most important meal of the day. It sets the pace. A healthy breakfast gets the body’s metabolism up and running. Eating an unhealthy breakfast or skipping it and you are more likely to suddenly get hungry and grab quick things that are unhealthy (donuts and candy) or eat extra food at lunch to make up for missing breakfast. It has been documented that breakfast skippers notoriously struggle to lose weight.
Many people think eating less or skipping meals helps them lose weight. This is another one of those “sounds great, but not true” when it comes to nutrition. What actually happens is that the body is designed to adapt to its environment. If it is not being fed on a regular basis, it enters “starvation mode” to preserve nutrients by cutting back metabolism so it can survive longer. This adaption to a slower metabolism is why low calorie diets fail. Once people are off the diet they go back to how they used to eat, but their metabolism has slowed down. The result is adding the pounds right back on. Remember fat cells do two things – they expand and they multiply – they do not go away!
It is important to eat regular meals and if necessary snacks evenly throughout the day. I find the need for snacks is quite individualized. By consistently nourishing your body through the day, blood sugar levels remain more constant and provide balanced energy through the day. With fewer blood sugar spikes you will experience fewer food cravings.
Here are some examples of my favorite healthy breakfasts. Now is a great time to start with my favorite option the breakfast shake. It is summer time and there is lots of fresh fruit to include in your smoothie. Notice that all the choices have protein and healthy fat in the meal. Vary your breakfast so it does not become routine and boring.
1. Breakfast smoothie – Use a high quality protein powder made from whey and/or brown rice. Do not use soy protein powders and watch out for artificial sweeteners. A basic rule of thumb is to not use powders that say all you need to add is water. Use powders which you need to blend with other healthy ingredients such as: plain whole fat yogurt or kefir, one half banana, one cup of fresh or frozen berries (blueberries, strawberries, or raspberries), one tablespoon of flax seed oil or ground flax seeds, pumpkin seeds, sunflower seeds, and almonds.
2. Some combination of: Yogurt or kefir with fresh or frozen fruit, ground flax seeds, pumpkin seeds, sunflower seeds, almonds. (Basically the smoothie above without the protein powder.)
3. Eggs – hard boiled is best followed by soft boiled or poached. Fried and scrambled are also options but do so at a low temperature and use organic coconut oil, butter, or ghee. You can include vegetables as a side dish or as part of an omelet. I like to sauté leafy green vegetables such as spinach, kale, or chard with onions in coconut oil. Feel free to do eggs 2-3 times per week.
4. Whole grain (please use 100% whole grain products) or sprouted bread toast with butter, ghee, organic natural peanut butter, almond butter, or humus. Limit to 1-2 times per week.
5. If you are really hungry and don’t plan on a mid morning snack you can do a combination of 3 and 4.
6. Steel cut oatmeal, also called Irish Style. These are the real whole oats. You can also add raisins, nuts, seeds, and after cooking, organic maple syrup, or Stevia to sweeten. A cooking tip: On the box it will say to cook for 30 minutes, however if you soak the oats over night in water and even a little yogurt they will cook in about 10 minutes. I’d limit this to 1-2 times per week also.
Now that you’ve read through my suggestions for a healthy breakfast, what do you notice is missing? If you are curious I invite you to give me a call or send an e-mail to find out why I have not included them!
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
It is true – breakfast is the most important meal of the day. It sets the pace. A healthy breakfast gets the body’s metabolism up and running. Eating an unhealthy breakfast or skipping it and you are more likely to suddenly get hungry and grab quick things that are unhealthy (donuts and candy) or eat extra food at lunch to make up for missing breakfast. It has been documented that breakfast skippers notoriously struggle to lose weight.
Many people think eating less or skipping meals helps them lose weight. This is another one of those “sounds great, but not true” when it comes to nutrition. What actually happens is that the body is designed to adapt to its environment. If it is not being fed on a regular basis, it enters “starvation mode” to preserve nutrients by cutting back metabolism so it can survive longer. This adaption to a slower metabolism is why low calorie diets fail. Once people are off the diet they go back to how they used to eat, but their metabolism has slowed down. The result is adding the pounds right back on. Remember fat cells do two things – they expand and they multiply – they do not go away!
It is important to eat regular meals and if necessary snacks evenly throughout the day. I find the need for snacks is quite individualized. By consistently nourishing your body through the day, blood sugar levels remain more constant and provide balanced energy through the day. With fewer blood sugar spikes you will experience fewer food cravings.
Here are some examples of my favorite healthy breakfasts. Now is a great time to start with my favorite option the breakfast shake. It is summer time and there is lots of fresh fruit to include in your smoothie. Notice that all the choices have protein and healthy fat in the meal. Vary your breakfast so it does not become routine and boring.
1. Breakfast smoothie – Use a high quality protein powder made from whey and/or brown rice. Do not use soy protein powders and watch out for artificial sweeteners. A basic rule of thumb is to not use powders that say all you need to add is water. Use powders which you need to blend with other healthy ingredients such as: plain whole fat yogurt or kefir, one half banana, one cup of fresh or frozen berries (blueberries, strawberries, or raspberries), one tablespoon of flax seed oil or ground flax seeds, pumpkin seeds, sunflower seeds, and almonds.
2. Some combination of: Yogurt or kefir with fresh or frozen fruit, ground flax seeds, pumpkin seeds, sunflower seeds, almonds. (Basically the smoothie above without the protein powder.)
3. Eggs – hard boiled is best followed by soft boiled or poached. Fried and scrambled are also options but do so at a low temperature and use organic coconut oil, butter, or ghee. You can include vegetables as a side dish or as part of an omelet. I like to sauté leafy green vegetables such as spinach, kale, or chard with onions in coconut oil. Feel free to do eggs 2-3 times per week.
4. Whole grain (please use 100% whole grain products) or sprouted bread toast with butter, ghee, organic natural peanut butter, almond butter, or humus. Limit to 1-2 times per week.
5. If you are really hungry and don’t plan on a mid morning snack you can do a combination of 3 and 4.
6. Steel cut oatmeal, also called Irish Style. These are the real whole oats. You can also add raisins, nuts, seeds, and after cooking, organic maple syrup, or Stevia to sweeten. A cooking tip: On the box it will say to cook for 30 minutes, however if you soak the oats over night in water and even a little yogurt they will cook in about 10 minutes. I’d limit this to 1-2 times per week also.
Now that you’ve read through my suggestions for a healthy breakfast, what do you notice is missing? If you are curious I invite you to give me a call or send an e-mail to find out why I have not included them!
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
Wednesday, June 1, 2011
June 2011 Newsletter - No Fancy Title!
Wow – June already! I don’t know about you, but for me May flew by. Between getting settled in my new space at GreenSquare and the end of the seemingly endless Spring Break season, I hardly found time to breathe! In fact, several times I needed my own medicine – slow down, take some deep breaths, and continue.
I’m still finalizing how to split my time between the two locations, but for now my plans are to be in Thiensville on Mondays, Tuesday afternoons, and Thursday mornings; and Glendale (GreenSquare) on Tuesday mornings, Wednesdays, Thursday afternoons, and Fridays. Of course it is all subject to change as the practices evolve.
I’ve been enjoying getting my feet wet with the Nutrition Response Testing and am pleased with the results with clients on the program. If you haven’t experienced it yet, I’d encourage you to do so. I’ve also found a local mentor who has moved into the office next to me at GreenSquare, so that is extra exciting! She NRT’d me a couple of weeks ago, we tweaked my supplement program a bit, and I can honestly say I’m feeling much more energetic than I have for months. A lesson to learn – we can only “self-medicate” so much until we need an expert opinion.
To read more about Nutrition Response Testing (NRT) click here: http://www.brwellness.com/docs/2011-Nutrition-Response-Testing.pdf
I also have a few workshops coming up this month. On June 11 I’ll be at Haleybird Studios in Wauwatosa presenting my Rejuvenation and Relaxation workshop. For details click here: http://www.haleybirdstudios.com/workshops.html. And, on June 25 I’ll be back at The Soul Source in West Bend. For details click here: http://www.thesoulsource.com/upcoming-yoga-events-in-west-bend-wisconsin.html.
MonaVie - It Is Still Caffeine and Sugar (Despite What They Try to Say)
You have to love slick marketing. With my background in that area (20+ years of marketing and strategic planning) I enjoy reading through various marketing materials and finding the holes.
At a recent event I was enthusiastically offered a MonaVie energy drink. The person handing them out was a big believer in the health and energy benefits of the drink. After all, it is in all the marketing materials and everyone who drinks them feels energized. The truth is - how can you not? They are loaded with caffeine and sugar. But to read the accompanying booklet you'd think this was the healthiest drink on the planet.
Let's explore some of the "marketing". To continue click here: http://brwellness.blogspot.com/2011/05/monavie-it-is-still-caffeine-and-sugar.html
Know Your Nutrients - A Few More Important Minerals
This article completes the series discussing the key vitamins and minerals that our bodies need to perform at optimal function. Remember our body does not make minerals so we need to eat them and we get them from real food!
To read more about chromium, choline, manganese, and potassium click here: http://brwellness.blogspot.com/2011/05/know-your-nutrients-few-more-important.html
I’m still finalizing how to split my time between the two locations, but for now my plans are to be in Thiensville on Mondays, Tuesday afternoons, and Thursday mornings; and Glendale (GreenSquare) on Tuesday mornings, Wednesdays, Thursday afternoons, and Fridays. Of course it is all subject to change as the practices evolve.
I’ve been enjoying getting my feet wet with the Nutrition Response Testing and am pleased with the results with clients on the program. If you haven’t experienced it yet, I’d encourage you to do so. I’ve also found a local mentor who has moved into the office next to me at GreenSquare, so that is extra exciting! She NRT’d me a couple of weeks ago, we tweaked my supplement program a bit, and I can honestly say I’m feeling much more energetic than I have for months. A lesson to learn – we can only “self-medicate” so much until we need an expert opinion.
To read more about Nutrition Response Testing (NRT) click here: http://www.brwellness.com/docs/2011-Nutrition-Response-Testing.pdf
I also have a few workshops coming up this month. On June 11 I’ll be at Haleybird Studios in Wauwatosa presenting my Rejuvenation and Relaxation workshop. For details click here: http://www.haleybirdstudios.com/workshops.html. And, on June 25 I’ll be back at The Soul Source in West Bend. For details click here: http://www.thesoulsource.com/upcoming-yoga-events-in-west-bend-wisconsin.html.
MonaVie - It Is Still Caffeine and Sugar (Despite What They Try to Say)
You have to love slick marketing. With my background in that area (20+ years of marketing and strategic planning) I enjoy reading through various marketing materials and finding the holes.
At a recent event I was enthusiastically offered a MonaVie energy drink. The person handing them out was a big believer in the health and energy benefits of the drink. After all, it is in all the marketing materials and everyone who drinks them feels energized. The truth is - how can you not? They are loaded with caffeine and sugar. But to read the accompanying booklet you'd think this was the healthiest drink on the planet.
Let's explore some of the "marketing". To continue click here: http://brwellness.blogspot.com/2011/05/monavie-it-is-still-caffeine-and-sugar.html
Know Your Nutrients - A Few More Important Minerals
This article completes the series discussing the key vitamins and minerals that our bodies need to perform at optimal function. Remember our body does not make minerals so we need to eat them and we get them from real food!
To read more about chromium, choline, manganese, and potassium click here: http://brwellness.blogspot.com/2011/05/know-your-nutrients-few-more-important.html
Monday, May 30, 2011
Know Your Nutrients - A Few More Important Minerals
This article completes the series discussing the key vitamins and minerals that our bodies need to perform at optimal function. Remember our body does not make minerals so we need to eat them and we get them from real food!
Chromium
Chromium is involved in metabolism as it supports insulin function in the body. In this way it helps in glucose and protein metabolism. What does this mean to the average person? In short, it helps us control blood sugar levels. This is one of the most important functions in the body, and much of what our body does, is about keeping blood sugar levels constant. We get ourselves into trouble when blood sugar levels stay consistently too low or too high, or when they bounce back and forth (like the sugar high). Therefore, chromium has also been found to help with weight control and managing cholesterol.
Chromium supports the blood, cardiovascular, circulatory, endocrine, hepatic, immune and nervous systems. As you can see - almost the whole body! It is found in cheese, liver, nutritional yeast, onions, Romaine lettuce, tomatoes, vegetable oils, and whole grains. Its common supplement form is chromium picolinate.
Choline
A little known nutrient - choline - is actually extremely important as it is part of lecithin which is a key structural component of all cell membranes. It is quite certain that any substance that is in every cell in our body would be quite important. It is involved in cell metabolism, nerve transmission, and regulation of the liver and gall bladder.
Are you getting enough choline in your diet? It is found big time in the cruciferous family (broccoli, Brussels sprouts, cauliflower), butter, egg yolk, flaxseed, lentils, peanuts, potatoes, oats, sesame seeds, and soybeans. You will often see lecithin from soybeans in nutritional supplements. One of the few useful applications of the soy bean!
Choline supports the cardiovascular, biliary, endocrine, integumentary, nervous, and renal (kidney) systems.
Manganese
Manganese may be one of those minerals that you've never even considered for how important it is for the human body. While calcium gets all the attention regarding bone health, manganese is also very important for bone formation. In fact, there are 18 different nutrients required for the body to build healthy bone. For more on that see my earlier post regarding calcium (Calcium Blog ).
Manganese is also important in the formation and activation of enzymes that metabolize oxygen, carbohydrates, amino acids, and cholesterol. And perhaps even more critical is that manganese is required to detoxify our body from any naturally produced ammonia. Ammonia is poison to the body, so it must be removed.
The blood, liver, immune, musculoskeletal, nervous, and reproductive systems all utilize manganese.
There are lots of food sources of manganese. It is prevalent in nuts and seeds (almonds, peanuts, pecans, walnuts), legumes (garbanzo beans, green peas, lima beans, navy beans, pinto beans), grains (brown rice, wheat germ, oats, rye), vegetables (beets, broccoli, carrots, spinach, sweet potatoes), cloves, liver, nutritional yeast, pineapple, and raspberries.
Potassium
What does potassium do? It is critical for the ongoing health of every cell in our body. That’s a pretty important job! Along with its partner sodium, the two minerals balance the nutrient and waste exchange of each cell. Potassium is involved in nerve and muscle functioning where it again teams with sodium. It also maintains our body’s fluid balance, electrolyte balance, and pH balance.
Additional functions of potassium include aiding in sugar metabolism, activating enzymes, supporting healthy heart function, and calming the nervous system.
While we often hear of bananas as being a great source of potassium, they are also quite high in sugar. Here are some additional healthy options to get in your potassium: almonds, artichokes, avocado, beet greens, broccoli, Brussel sprouts, kale, lentils, lima beans, oranges, papaya, pinto beans, prunes, raisins, spinach, sunflower seeds, Swiss chard, tomatoes, wheat germ, winter squash, and yams. Plenty of healthy options!
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Thiensville. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
Chromium
Chromium is involved in metabolism as it supports insulin function in the body. In this way it helps in glucose and protein metabolism. What does this mean to the average person? In short, it helps us control blood sugar levels. This is one of the most important functions in the body, and much of what our body does, is about keeping blood sugar levels constant. We get ourselves into trouble when blood sugar levels stay consistently too low or too high, or when they bounce back and forth (like the sugar high). Therefore, chromium has also been found to help with weight control and managing cholesterol.
Chromium supports the blood, cardiovascular, circulatory, endocrine, hepatic, immune and nervous systems. As you can see - almost the whole body! It is found in cheese, liver, nutritional yeast, onions, Romaine lettuce, tomatoes, vegetable oils, and whole grains. Its common supplement form is chromium picolinate.
Choline
A little known nutrient - choline - is actually extremely important as it is part of lecithin which is a key structural component of all cell membranes. It is quite certain that any substance that is in every cell in our body would be quite important. It is involved in cell metabolism, nerve transmission, and regulation of the liver and gall bladder.
Are you getting enough choline in your diet? It is found big time in the cruciferous family (broccoli, Brussels sprouts, cauliflower), butter, egg yolk, flaxseed, lentils, peanuts, potatoes, oats, sesame seeds, and soybeans. You will often see lecithin from soybeans in nutritional supplements. One of the few useful applications of the soy bean!
Choline supports the cardiovascular, biliary, endocrine, integumentary, nervous, and renal (kidney) systems.
Manganese
Manganese may be one of those minerals that you've never even considered for how important it is for the human body. While calcium gets all the attention regarding bone health, manganese is also very important for bone formation. In fact, there are 18 different nutrients required for the body to build healthy bone. For more on that see my earlier post regarding calcium (Calcium Blog ).
Manganese is also important in the formation and activation of enzymes that metabolize oxygen, carbohydrates, amino acids, and cholesterol. And perhaps even more critical is that manganese is required to detoxify our body from any naturally produced ammonia. Ammonia is poison to the body, so it must be removed.
The blood, liver, immune, musculoskeletal, nervous, and reproductive systems all utilize manganese.
There are lots of food sources of manganese. It is prevalent in nuts and seeds (almonds, peanuts, pecans, walnuts), legumes (garbanzo beans, green peas, lima beans, navy beans, pinto beans), grains (brown rice, wheat germ, oats, rye), vegetables (beets, broccoli, carrots, spinach, sweet potatoes), cloves, liver, nutritional yeast, pineapple, and raspberries.
Potassium
What does potassium do? It is critical for the ongoing health of every cell in our body. That’s a pretty important job! Along with its partner sodium, the two minerals balance the nutrient and waste exchange of each cell. Potassium is involved in nerve and muscle functioning where it again teams with sodium. It also maintains our body’s fluid balance, electrolyte balance, and pH balance.
Additional functions of potassium include aiding in sugar metabolism, activating enzymes, supporting healthy heart function, and calming the nervous system.
While we often hear of bananas as being a great source of potassium, they are also quite high in sugar. Here are some additional healthy options to get in your potassium: almonds, artichokes, avocado, beet greens, broccoli, Brussel sprouts, kale, lentils, lima beans, oranges, papaya, pinto beans, prunes, raisins, spinach, sunflower seeds, Swiss chard, tomatoes, wheat germ, winter squash, and yams. Plenty of healthy options!
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Thiensville. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
MonaVie - It Is Still Caffeine and Sugar (Despite What They Try to Say)
You have to love slick marketing. With my background in that area (20+ years of marketing and strategic planning) I enjoy reading through various marketing materials and finding the holes.
At a recent event I was enthusiastically offered a MonaVie energy drink. The person handing them out was a big believer in the health and energy benefits of the drink. After all, it is in all the marketing materials and everyone who drinks them feels energized. The truth is - how can you not? They are loaded with caffeine and sugar. But to read the accompanying booklet you'd think this was the healthiest drink on the planet.
Let's explore some of the "marketing".
The first claim - "free of synthetic stimulants, these advanced formulas provide a healthy alternative to traditional energy drinks." Not sure exactly what that means and perhaps other energy drinks have synthetic stimulants, but the point is that MonaVie is loaded with stimulants, or as they say "all natural sources of caffeine." This would be the guarana, green tea, cha de burge, maca, yerba mate, and panax ginseng. Let's face it - stimulants are stimulants.
A second claim is "this advanced formula features Palatinose (Trademarked), a carbohydrate energy source found naturally in honey, sugar cane, and sugar beets." Kind of sounds like sugars to me. But, "Palatinose metabolizes more slowly than sucrose and maltose - typical ingredients in other energy drinks - promoting a steady stream of energy over a longer period of time." So, again, probably true, but I'll bet not all that much longer, and at the end of the day - to your body - sugar is sugar!
So, it sounds nice and healthy, or at least healthier than others - natural sources of caffeine and longer burning sugars - but at the end of the day it is still caffeine and sugar!
At a recent event I was enthusiastically offered a MonaVie energy drink. The person handing them out was a big believer in the health and energy benefits of the drink. After all, it is in all the marketing materials and everyone who drinks them feels energized. The truth is - how can you not? They are loaded with caffeine and sugar. But to read the accompanying booklet you'd think this was the healthiest drink on the planet.
Let's explore some of the "marketing".
The first claim - "free of synthetic stimulants, these advanced formulas provide a healthy alternative to traditional energy drinks." Not sure exactly what that means and perhaps other energy drinks have synthetic stimulants, but the point is that MonaVie is loaded with stimulants, or as they say "all natural sources of caffeine." This would be the guarana, green tea, cha de burge, maca, yerba mate, and panax ginseng. Let's face it - stimulants are stimulants.
A second claim is "this advanced formula features Palatinose (Trademarked), a carbohydrate energy source found naturally in honey, sugar cane, and sugar beets." Kind of sounds like sugars to me. But, "Palatinose metabolizes more slowly than sucrose and maltose - typical ingredients in other energy drinks - promoting a steady stream of energy over a longer period of time." So, again, probably true, but I'll bet not all that much longer, and at the end of the day - to your body - sugar is sugar!
So, it sounds nice and healthy, or at least healthier than others - natural sources of caffeine and longer burning sugars - but at the end of the day it is still caffeine and sugar!
Sunday, May 1, 2011
May 2011 Newsletter - I’m Opening a Second Office and Wine Recommendations for Diabetics?
Well, if April showers bring May flowers, we are certainly looking at a Flower Power month! I hope you all had a great month of April and enjoyed Spring Break.
I have some very exciting news. I’m opening up a second office this month. I’ll be joining many wonderful practitioners at GreenSquare Center for the Healing Arts. Many of Milwaukee’s top healers have either moved their offices there or opened an additional location. To learn more about GreenSquare click here: http://greensquarecenter.com/
It was an interesting month for me as I had quite a few takers on my offer for a free Nutritional Response Testing appointment. I’d like to thank everyone who volunteered, particularly during the early stages as I was muddling my way through. However after doing over 30 consults, I’m liking what I’m seeing and we’ve uncovered a few interesting things with different clients. I’ll be continuing my offer of a free NRT consult for one more month, so please let me know if you are interested. I’ve also arranged to shadow a chiropractor with extensive NRT experience. I begin the “internship” later this week!
The featured article of the month describes the importance of the fat soluble vitamins. One of them is Vitamin D. Ever wonder why so many people have Vitamin D deficiencies? Read the article below and find out. It appears that the American Diabetes Association has hit a new low with wine recommendations for diabetics. See below for why that irks me (to put it mildly). And, for those who celebrate Passover and ever wondered the history behind the Maxwell House Haggadah, that is explained below!
The Importance of Fat Soluble Vitamins
As many of you know, I am a follower and believer in the healthy food ideas of Dr. Weston Price and I have made many referrals to the Weston A. Price Foundation website in past newsletters. One of his major discoveries was the importance of the fat soluble vitamins in our diet. In fact, he found that the healthy native diets that produced healthy human beings had 10 times the fat soluble vitamins as in the American diet of that time. To learn more about the fat soluble vitamins and why they are so important to your health click here: http://brwellness.blogspot.com/2011/04/know-your-nutrients-fat-soluble.html
Wine Recommendations for Diabetics?
Well, I thought I had seen it all from the American Diabetes Association until my recent edition of Diabetes Forecast arrived earlier in the week. One of the main articles featured wine recommendations! Somehow that just doesn’t make sense. Last time I checked wine contains to ingredients that aren’t very healthy, particularly for diabetics – sugar and alcohol! I guess if you want to keep the diabetes drugs and products moving you need to keep your diabetic customers! There were a couple of other “gems” this month as well. For my full “rant” click here: http://brwellness.blogspot.com/2011/04/wine-for-diabetics-whats-next-from.html
Coffee, Passover, and the Maxwell House Hagaddah
In case you missed one of my earlier blog postings this is quite the interesting story of the connection between these three. For the full story click here: http://brwellness.blogspot.com/2011/04/coffee-passover-and-maxwell-house.html
Have a Happy and Healthy Month!
Bernie
Thursday, April 28, 2011
Wine for Diabetics - What's Next From The American Diabetes Association?
Well, it's that time of the month again, the much anticipated arrival of Diabetes Forecast - the official publication of the American Diabetes Association. Perhaps I'm missing something, but I don't quite understand how one of the feature articles can be called "Vintage Advice" - recommending wines! I'm sorry, but I can't imagine that wine can be good for diabetics - it has sugar and alcohol - stressors to the liver and kidneys. Am I missing something? I must be because the article opens with, and I quote, "Like a glass of wine with dinner? You're in luck, healthwise: Wine has been linked to lower blood pressure and higher HDL ("good") cholesterol, less decline in brain function, better insulin sensitivity, and a reduced risk of cancer, type 2 diabetes, and heart disease. While the research is still new (and mostly from studies on mice), it's promising."
Let's start, first off it's mice, not humans, and initially healthy mice, not humans who already have diabetes! I'd love to know who sponsored this one study they are quoting. We all know about studies. But let's just get back to common sense.
But this is also the magazine that supports gastric bypass as a cure for diabetes. It always talks about what happens within one year of the surgergy. Only problem, it doesn't talk about what happens five and ten years later. I've met some of those people. Believe me, they are struggling, and the weight comes back on.
But ths is also the magazine that says, "A diet high in red and processed meats, saturated fats, and sweets may harm your kidneys. Researchers tracked three diets' effect on the kidney function of more than 3,100 women for 11 years. While two healthier diets didn't affect the women's kidneys, the unhealthy "Western diet" was associated with worsening kidney function over time." So what's misleading here - they are lumping together red and processed meats, saturated fats, and sweets. Not studying the individual components. I've got news - it's mostly the sweets and processed meats, along with red meat from grain and corn fed cows.
It's no wonder diabetes continues to grow and health care costs skyrocket. Following this advice you are in for long term run with diabetes and no chance of recovery. Just drink wine and then take medications - wonder how those two will mix? Bet they didn't test that on the mice.
Let's start, first off it's mice, not humans, and initially healthy mice, not humans who already have diabetes! I'd love to know who sponsored this one study they are quoting. We all know about studies. But let's just get back to common sense.
But this is also the magazine that supports gastric bypass as a cure for diabetes. It always talks about what happens within one year of the surgergy. Only problem, it doesn't talk about what happens five and ten years later. I've met some of those people. Believe me, they are struggling, and the weight comes back on.
But ths is also the magazine that says, "A diet high in red and processed meats, saturated fats, and sweets may harm your kidneys. Researchers tracked three diets' effect on the kidney function of more than 3,100 women for 11 years. While two healthier diets didn't affect the women's kidneys, the unhealthy "Western diet" was associated with worsening kidney function over time." So what's misleading here - they are lumping together red and processed meats, saturated fats, and sweets. Not studying the individual components. I've got news - it's mostly the sweets and processed meats, along with red meat from grain and corn fed cows.
It's no wonder diabetes continues to grow and health care costs skyrocket. Following this advice you are in for long term run with diabetes and no chance of recovery. Just drink wine and then take medications - wonder how those two will mix? Bet they didn't test that on the mice.
Monday, April 18, 2011
Know Your Nutrients - The Fat Soluble Vitamins
Know Your Nutrients – The Fat Soluble Vitamins
Basically there are two types of vitamins – water soluble and fat soluble. Vitamins that stay in the body for a short period of time (generally 2-4 days) are water soluble. These are the B Vitamins and vitamin C. Since they are not stored we need to regularly “re-stock” them. Vitamins that stay in the body for a longer period of time are fat soluble. They are stored in fat tissue, and some organs, such as the liver. These are Vitamins A, D, E, F (the essential fatty acids), and K. Let’s learn about what they do and what foods they are in.
Vitamin A – a.k.a. Beta Carotene
Vitamin A is also known as Beta-carotene. But, it gets confusing - they are not the same! Complete Vitamin A is found only in animal products, such as butter, egg yolks, liver, organ meats and shellfish. Beta-carotene is found in plant food, such as carrots, red bell peppers, sweet potatoes, winter squash, and leafy greens (collard greens, kale, spinach, Swiss chard, turnip greens). And for the animal product to be a good source of Vitamin A, they should be eating green food, such as cows eating green grass. Think of the animal as a Vitamin A factory! When we consume Beta-carotene from plants (or vitamin supplements) our body has to convert it into Vitamin A. And guess what - we aren't that efficient in doing that.
Vitamin A supports the endocrine, immune, integumentary (that's skin), and reproductive systems along with our eyes. It is required for growth and natural repair of many body tissues, and maintains integrity of blood cells and epithelial tissue lining the gut, lungs, and reproductive tract.
Vitamin A supports the endocrine, immune, integumentary (that's skin), and reproductive systems along with our eyes. It is required for growth and natural repair of many body tissues, and maintains integrity of blood cells and epithelial tissue lining the gut, lungs, and reproductive tract.
Vitamin D
Vitamin D – the “vitamin du jour” as I like to say. It certainly is in the news almost every day and it even has its very own “council” (The Vitamin D Council). I don’t think any other vitamin has achieved that status! Let me cut through the clutter for you – Vitamin D is very important and most of us don’t get enough of it! It is that simple.
When we dive deeper we learn it is a bit more complicated. There are two points I want to make clear to you. You can go to the Vitamin D Council web site for more details. First, there are different “forms” of Vitamin D – and the form we need, particularly if supplementing or added to food is D3. The second, Vitamin D is “fat soluble.” That means you need fat for it to be properly utilized by the body. I pose a simple question – has the low fat diet contributed to our Vitamin D shortages? If you take your Vitamin D pill (even if it is D3) with your cereal and skim milk for breakfast are you really getting anything from it?
Here are some of the key actions of Vitamin D. It helps develop bones and teeth, promotes health bone density, and supports healthy muscle tissue and thyroid function. It also supports the heart and kidneys, and the nervous, integumentary, and immune systems. Pretty much the whole body.
Where do we get Vitamin D? The number one source is the Sun. It is also found in eggs, fatty fish (mackerel, salmon, sardines, tuna, and trout), liver, and milk products.
Vitamin E
Vitamin E is one of the major antioxidants that our body requires. Did you know that Vitamin E is actually several different compounds? It is made up of alpha-, beta-, delta-, and gamma-tocopherol; and alpha-, beta-, delta-, and gamma-tocotrienol. Here again we run into the synthetic versus natural vitamin issue. If you have a supplement containing Vitamin E read what it actually contains. Most likely it is one of the above synthetic compounds, not the complete Vitamin E as found in nature. Why is this important? There are studies that say Vitamin E does not support the heart function. Read the detail of what they used for Vitamin E. Hint – it wasn’t complete Vitamin E. So, of course it isn’t going to work!
Vitamin E supports a healthy immune system and proper nerve and muscle function. As mentioned above it is also important to the heart and supports circulation through healthy blood clotting. It keeps the skin and hair shiny and healthy. And as an antioxidant, Vitamin E supports tissue regeneration. It benefits the blood, cardiovascular, endocrine, immune, integumentary, nervous, and respiratory systems – looks like almost the whole body!
We can obtain Vitamin E from almonds, leafy greens (collard greens, mustard greens, spinach, Swiss chard, and turnip greens), olives, papaya, sunflower seeds, wheat germ, and wheat germ oil.
Vitamin F (Essential Fatty Acids)
Vitamin F are the essential fatty acids – better known as the “omega” family, featuring the 3’s, 6’s, and 9’s. These are polyunsaturated fats and whenever we hear the word “essential” in nutrition it means that we must eat these nutrients, as our body does not manufacture them. We need all the essential fatty acids. The issue (like much of nutrition) is balance. For example, Omega 6’s are considered “pro-inflammatory” while Omega 3’s are “anti-inflammatory.” Our body needs inflammation to survive. It is part of its normal processes. However, too much inflammation is not good. While our body was designed to consume the Omega 3’s and 6’s in relatively equal amounts (you’ll see anywhere from 1:1 to 2:1 Omega 6’s to 3’s in the nutrition literature), most Americans are in the 20:1 to 50:1 ratio. Why? Omega 6’s are found heavily in grains which we eat and feed to our animals. Omega 3’s are found in cold water wild fish, something not too prevalent in many diets.
An interesting side note here is about beef. Did you know a cow is supposed to eat grass? When a cow eats grass it manufactures Omega 3’s in its fat. When that cow eats what we are feeding it – wheat and corn and other grains – it makes Omega 6’s. Perhaps it is the Omega 6’s in the meat causing inflammation leading to heart disease? Just a wild thought!
The essential fatty acids are the precursors to prostaglandins – a form of hormones that support many functions including normal growth and the inflammatory response. They also assist in blood coagulation and circulatory functions.
Good sources of the essential fatty acids include: black current seed oil, evening primrose oil, flaxseed, lecithin, linseed oil, seafood (halibut, salmon, scallops, shrimp, snapper, and tuna), sesame seeds, sunflower seeds, walnuts, wheat germ, and winter squash.
One more note here about flax seeds. Beware of the marketing hype! If the flax seed is whole your body can not break it down. We can only work with flax seed in the form of meal or oil. If you buy flax seeds grind them up in a coffee grinder and store them in the refrigerator. As a polyunsaturated fat they go rancid very quickly, so only grind up a small amount. The ground flax you get in the store likely has preservatives added to keep it “fresh”, but the oils are likely already rancid.
Vitamin K
Vitamin K - easy to remember - K is for "clotting", well there is actually lots more to it! Vitamin K is a fat soluble vitamins (the others being A, D, and E). While it is best known for clotting, it is also involved in bone mineralization, a critical part of making bone. It also promotes healthy liver function.
But, let's go back to the bone part. We are all familiar with how prevalent osteoporosis is in this country. We are bombarded with the advertisements and the need for calcium supplements to magically cure this condition. As I've mentioned previously it is not just calcium, but there are 18 nutrients required to build bone. One of them is Vitamin K. And guess what? Most people are not getting enough of this vitamin either. It is readily available, but of course you have to like vegetables! The top food sources are the Cruciferous family of vegetables: broccoli, Brussels sprouts, and cabbage. It is also in the dark green leafy vegetables (think kale), eggs, and liver. For optimal health you should be eating these foods daily. Your blood, liver, metabolism, and bones depend on it!
But, let's go back to the bone part. We are all familiar with how prevalent osteoporosis is in this country. We are bombarded with the advertisements and the need for calcium supplements to magically cure this condition. As I've mentioned previously it is not just calcium, but there are 18 nutrients required to build bone. One of them is Vitamin K. And guess what? Most people are not getting enough of this vitamin either. It is readily available, but of course you have to like vegetables! The top food sources are the Cruciferous family of vegetables: broccoli, Brussels sprouts, and cabbage. It is also in the dark green leafy vegetables (think kale), eggs, and liver. For optimal health you should be eating these foods daily. Your blood, liver, metabolism, and bones depend on it!
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Thiensville. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
Friday, April 15, 2011
Coffee, Passover and the Maxwell House Haggadah - (when a bean isn't a bean)
Your probably asking what does coffee have to do with Passover and why are you writing about the Maxwell House Haggadah? (The Haggadah is the book used during the Passover Seder service). Well, I came across a very intersting story that I wanted to share. First, did you know that the Maxwell House Haggadah is the most widely used Haggadah in history? It has been in distribution for 75 years with over 50 million copies distributed. In 2006 more than one million homes used it. In fact it was used at the 2009 White House Seder! The Maxwell House Haggadah has been handed out for free for this long period of time. Here's the history - it first appeared in 1934 as a promotional gimmick for the coffee company, offered for free with the purchase of a can of certified kosher-for-Passover coffee.
But there's more to the story. I've always thought coffee comes from a bean, right, the coffee bean. Not to get into too much "Jewish" stuff, but there are two classifications of Jews based on their geographic origins. We have the Ashkenazic Jews (from Eastern Europe - which is most of what is here in the US) and the Sephardic Jews (from Spain, Africa, and the Middle East). They have slightly different "rules" around what you can and can not eat - and don't ask me why, although I have my opinions! The Ashkenazic Jews do not eat legumes on Passover. A bean is a legume. So, that would mean no coffee - if you are playing along with the rules. So, in 1923 Rabbi Bezalel Rosen (no relation) determined that the coffee bean counted as a berry, not a bean or legume. so coffee was now allowed on Passover! Quite the story!
So what better way to promote coffee than a free Haggadah!
But there's more to the story. I've always thought coffee comes from a bean, right, the coffee bean. Not to get into too much "Jewish" stuff, but there are two classifications of Jews based on their geographic origins. We have the Ashkenazic Jews (from Eastern Europe - which is most of what is here in the US) and the Sephardic Jews (from Spain, Africa, and the Middle East). They have slightly different "rules" around what you can and can not eat - and don't ask me why, although I have my opinions! The Ashkenazic Jews do not eat legumes on Passover. A bean is a legume. So, that would mean no coffee - if you are playing along with the rules. So, in 1923 Rabbi Bezalel Rosen (no relation) determined that the coffee bean counted as a berry, not a bean or legume. so coffee was now allowed on Passover! Quite the story!
So what better way to promote coffee than a free Haggadah!
Wednesday, March 30, 2011
April 2011 Newsletter - Spring Has Sprung (Well Almost!)
Wow! April already! That means it is Spring time! Many of us take the time to do our “spring cleaning” but that is often external as we clean up and get rid of the junk that has accumulated around us. It’s also a great time to apply that same concept to our body and mind by doing our own internal spring cleaning to purify our body and get rid of the junk (toxins) that we have accumulated over the winter. I’ll be starting the Purification Program next week and I’d like to invite you all to join me! As a special encouragement, I’ll be offering $10 off the program this month. Many of my clients have done this and almost all of them love it – they have more energy, they sleep better, they digest better, and they lose a few pounds (I like to call that a “side effect”). If you haven’t done it yet and are interested give me a call or read about it here http://www.brwellness.com/docs/Purification_Program_Client_Guide_from_SP.pdf.
For those of you following me on the various social media networks I recently completed my Nutrient of the Day feature. I have repackaged some of the postings as full articles. Last month was key minerals for the bones and an article on the B vitamins. This month I discuss the three most important minerals for the immune system (see below). It is my goal to deliver information that my readers find interesting and I recently asked what else you’d like to hear about. One response was the “Hazard of the Day” so look for that coming soon!
Nutrition Response Testing Now Available
This past month I traveled to Pittsburgh to learn a technique called Nutrition Response Testing. It is a form of Applied Kinesiology, better known as muscle testing. The goal is to identify the specific body functions that need the most immediate nutritional support and to determine the specific supplements to help the body. How exactly it works is difficult to explain. You have to experience it and I’d like to offer you the opportunity to do so.
I’m in the process of evaluating whether I’ll use it in my nutrition consulting practice. I’m offering free evaluations to help hone my skills. You may think, “Sure a free evaluation and then you’ll recommend a whole bunch of supplements.” Not at all, in fact, I promise not to sell you any supplements as a result of the evaluation after this visit. Why? I want to see if I get consistent and repeatable results. If I do, then I know it is something I can use to benefit my clients. I’ll ask you to come back a second time and we’ll repeat the process and see what we get! If you’d like to give it a whirl, give me a call or send me an e-mail. I’d appreciate the help and I can guarantee you’ll find the experience very interesting.
Three Key Minerals to Build the Immune System
This month we continue our look at minerals. As a quick refresher minerals are important to us for several reasons. First, they assist the body in energy production - minerals contain no calories or energy. They work with vitamins and enzymes to fuel all your metabolic processes. We do not make minerals so they must come from the earth and what we eat. Unfortunately, due to soil conditions in much of the country, many of the minerals have been depleted, so they are not as readily available in the food we eat. Today’s minerals focus on keeping us healthy while supporting our immune system.
To read about the three key minerals for the immune system click here http://brwellness.blogspot.com/2011/03/minerals-keeping-us-healthy-and.html.
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