Saturday, August 24, 2013

Eat These Too! Ten More Foods to Nourish Your Body

In my last article I talked about my ten favorite healthy foods and received lots of positive feedback.  The truth is there are many healthy foods to eat.  So, I decided to discuss another ten foods to include in your healthy diet.  Again, they are in no special order.  They are all healthy foods that I recommend you eat on a regular basis, unless you are allergic. 

Broccoli is a cruciferous vegetable.  Other crucifers include cabbage, cauliflower, kale, bok choy, and Swiss chard.  They are all good for you.  Broccoli is a great source of protein, fiber, potassium, calcium, vitamin C, folate, magnesium, phosphorus, beta-carotene, and vitamin A.  It contains isothiocynanates that fight cancer and carotenoids that reduce macular degeneration.  Also, it is one of the vegetables least contaminated by pesticides, so you don’t have to buy it organic.

Garlic is a wonderful herb to add to foods.  Not only does it keep away vampires, but it has been shown to lower cholesterol, prevent blood clots, protect against cancer, and can be useful in weight control.  According to Jonny Bowden in his book The 150 Healthiest Foods on Earth, over 1,200 studies have shown garlic to be fat-lowering, anti-clotting, antihypertensive, antimicrobial, antiviral, antiparasitic, and an antioxidant.

If you are going to eat a starchy vegetable sweet potatoes are the ones to have.  They are a great source of fiber, antioxidants, vitamin A, potassium, and calcium.  One sweet potato contains one-half of the daily requirements of vitamin C.  They also contain quercetin, a strong anti-inflammatory.  As a starchy vegetable they will raise blood sugar levels, so diabetics or pre-diabetics, are advised to limit their consumption.

Eggs, yes eggs, and yes the whole egg.  They are a great source of protein containing all nine essential amino acids.  “Essential” in nutrition talk means your body does not make it so you must eat it.  They have vitamins and minerals that help the eyes, brain, and heart.  They have also been found to be protective against breast cancer.  Don’t worry about the cholesterol – but that is for another article!

Whey protein comes from milk. It is a dairy product, so some people may be sensitive to it.  I have it almost every morning as part of my nutritious breakfast.  However, you must be very careful with your selection of this product.  You want a good quality whey protein.  Look for whey protein isolate as opposed to whey protein concentrate.  Also, you’d like the whey to come from cows that were not given growth or other hormones and fed on natural grass pastures.  Many “health” powders contain artificial flavors and artificial sweeteners – so beware.

Looking for healthy drinks?  Of course water is number one, but I also like unsweetened cranberry juice and tea.  One of the country’s leading nutritionists, Ann Louise Gittleman utilizes unsweetened cranberry juice at the core of her Fat Flush diet.  The key here is unsweetened.  It contains many vitamins and is helpful in relieving urinary tract infections.  How does it do this?  It prevents bacteria from adhering to bladder cells.  Tea is another healthy drink.  Both green tea and black tea are known for fighting cancer, while black tea improves blood vessel function and can lower cholesterol.

Olive oil is a healthy fat.  It is best used in salad dressings along with vinegar.  Please buy extra virgin olive oil, it is the healthiest form.  “Extra virgin” means it is from the first pressing and has limited processing.  Olive oil is high in healthy fats, particularly oleic acid, which is good for the heart. 

Brown rice is a whole grain and a healthy alternative to white rice.  I also like the pasta made from it – a healthy alternative to refined and processed white pasta.  As a whole grain it is a great source of fiber, the B vitamins, vitamin E, magnesium, and selenium.

For a red meat alternative try free-range buffalo.  It is an excellent source of protein and has less fat than beef.  And, being free-range there are no hormones, antibiotics, or chemicals added.  Being grass fed, it is source of omega-3 fatty acids, ideal for those of you who aren’t fond of fish.

So, there you have it, ten more foods that are part of a healthy diet.  If you’d like more ideas about healthy foods I strongly recommend Jonny Bowden’s book that I referred to above.  He also has a great newsletter.  You can subscribe at 

Bernard Rosen, PhD is a Nutrition Consultant and Educator.   His office is in Mequon, WI.  To learn more or to schedule an appointment, call (262) 389-9907, e-mail or go to

Monday, August 19, 2013

Ten Foods to Enjoy and Nourish Your Body

My theme for this summer is simplicity.  My last article was three simple things you can do to improve your health.  Today let’s answer a simple question – what should I eat?  I’ll keep the answer simple – eat these ten foods (and as a bonus I throw in a few more!)  The ten are in no special order.  They are all healthy foods that I recommend you eat on a regular basis, unless of course you are allergic.  These foods emphasize what lacks in many American diets – vegetables and fruit for vitamins and minerals to fuel our metabolism, and healthy fats that are sources of Omega 3’s and vitamins A, D, E, and K.

Blueberries taste great and are loaded with vitamins and minerals.  Blueberries have been found to have anti-inflammatory and anti-cancer properties.  They are low in fructose.  From previous articles you know while fruit is healthy, we still need to watch it.  “Natural sugar” is still sugar.  A healthy target is less than 25 grams of fructose per day.  Blueberries freeze well so you can stock up while they are fresh during the summer and use them year round.  All berries are great, so include strawberries, raspberries, and cherries in your diet as well.

We all know the old saying, “An apple a day keeps the doctor away.”  In addition to vitamins and minerals, apples are a great source of pectin which helps to lower cholesterol and regulate blood sugar.  When I talk about apples, I mean the whole fruit.  Apple juice is mostly sugar, lacking the fiber you get from the whole fruit.  Soon will be a great time to get our 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 (actually a seed) 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.  Quinoa is unique in the land based plant world as it is the only one that is a complete protein, so it is great for vegetarians and others who are trying to reduce their meat intake.

Almonds are a healthy source of good fat, protein, and dietary fiber.  They make an excellent snack (please, just a handful).  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 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.  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 and when we eat them they increase inflammation.  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 works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at, call (262) 389-9907 or go to

Thursday, August 1, 2013

August 2013 - Don't Worry Fish Oil Does Not Cause Prostate Cancer!

Fish Oil Does Not Cause Prostate Cancer
The “breaking news” this past month was the latest discovery that fish oil causes prostate cancer.  Well, with much of the nutrition research we experience these days there’s a lot more to the story.  To make a long story short, the people in the study were not supplementing with fish oil.  See below for more details and rebuttal articles.
I’m also pleased to announce the formation of an Ozaukee County Chapter of the Weston Price Foundation coming this fall.  I have joined with Laurie Meyer and Susan Wichman to organize this chapter.  If you are interested in helping to organize events and be part of the chapter leadership please let me know so I can invite you to our upcoming organizational meeting.
I have a favor to ask.  I’m working on building my following on Twitter and Facebook as it seems to be important to be “credible” and also will support when I write my book.  I use these now to communicate my own original articles plus link to other important articles that come my way.  Please follow me on Twitter (bjrosen and TheDickDiet) and Like me on Facebook (Rosen Wellness).  It is much appreciated.  
One last organizational note – I am taking vacation in early August and will be out of the office.  If you are in need of any supplies please let me know.  We don’t like to have “emergencies” when I am out of the office!
Another Misrepresentation of Nutritional Supplements
Despite what you read in the headlines there was no proof in the study that fish oil caused prostate cancer.  As I said above the folks in the study were not even supplementing with fish oil!  The first thing you’ll want to understand is that fish oil contains two key Omega 3 fatty acids DHA and EPA.  The study found that men with prostate cancer also had higher levels of DHA, but there was no relationship with EPA.   
Of course the study also found that men with the highest levels of trans-fats in their blood had the lowest level of prostate cancer.  This too is different from any previous finding.  One could conclude that men should consume trans-fats then, but all the research shows the link between trans-fats and cancer.  If you want to learn more about these studies here are two excellent articles.
Use Safe Cosmetics
Despite being labeled as natural and organic and all other great marketing phrases the bottom line is that many cosmetics are quite harmful.  Remember that your skin is an organ of absorption and can be a vehicle for toxins to enter the body.  I highly recommend the following article to learn more about safe cosmetics.
Ozaukee County Weston Price Chapter Coming
I’m also pleased to announce the formation of an Ozaukee County Chapter of the Weston Price Foundation coming this fall.  I have joined with Laurie Meyer and Susan Wichman to organize this chapter.  If you are interested in helping to organize events and be part of the chapter leadership please let me know so I can invite you to our upcoming organizational meeting.
To learn more about the Weston Price Foundation click here