Rosen Wellness

January 2012 Newsletter - Happy New Year!

2012-01-02T15:33:00.000-08:00

Best wishes for a Healthy and Happy New Year!

I’m very excited about the New Year. I’ll be offering new services (see below for Blood Chemistry Analysis), getting additional training on current services (I’ll be taking the Intermediate Level of Nutrition Response Testing), and more!

As is the custom, I’d like to share my resolution with you (actually there are three as you’ll see as you keep reading!). My number one New Year’s Resolution is to be positive - focus on the positive in thought and action. Therefore, my posts, blogs and newsletters will all be positive and educational in nature – providing information to guide you to a healthier lifestyle. I’ve noticed, and I’m sure you have as well, that we are barraged with negative news from all sources. Over time it creeps into our thought patterns and actions adding to our stress levels. We all know that is not good for our health or well being.

Much of this inspiration has come from reading the recently released The Four Desires: Creating a Life of Purpose, Happiness, Prosperity, and Freedom by Rod Stryker (http://www.parayoga.com/learn/thefourdesires.html). Rod is my yoga teacher and the founder of ParaYoga. This book guides you in discovering what you desire from life and how to get it. For the past several years I’ve struggled with writing the book I’ve talked much about. I’ve worked on the periphery of it, but never the core.

From working with The Four Desires I realized what has prevented me from achieving my goals. Two things: First is lack of intensity and effort placed towards these goals; second is being distracted by thoughts and fear generated from this aforementioned daily barrage of negativity. So it is time to turn off the distractions and negativity and turn on the intensity and positivity. This would be a second resolution – write the book! To learn what I’ve already done see below.

By the way, here’s an opportunity for someone to jump on – how about a news media that only reported good news and positive stories!

One quick announcement: I’ll be in suburban Chicago (Lisle) on Saturday January 28 at Prairie Yoga presenting my day long Nutrition Boot Camp workshop. It’s a great way to spend a day and learn all about how your body works! For more information click here Nutrition Workshop

New Service Offered – Blood Chemistry Analysis

Ever wonder why you may feel not quite right, go to the doctor for a blood test, and then be told you are “normal.” This is because the range the lab is using basically tells you results for people who tested at that particular lab and if you are in range this means you are within the normal curve of 95% of that lab’s population. This does not mean you are healthy or optimal, just within the 95% confidence interval (remember your Statistics!) and termed “normal”. By the way, who generally gets their blood tested? Yes, people who think there is something wrong!

So, rather than looking at the blood test results in terms of being outside or inside of a pathological range, such as traditional medicine does, I am trained to look at optimal ranges. If you are not optimal – either excess or deficient – that implies a specific nutritional status that should be addressed.

Help Me Write My Book

My book, The Dick Diet, is an expansion of my dissertation exploring the connection between nutrition and erectile dysfunction. While I have all the information related to diet and lifestyle compiled that needs to be communicated in the book I could use a few more real life case studies. As it is a rather delicate situation it can be difficult to find male volunteer subjects.

So, here’s how you can help. If you know anyone between the ages of 30 and 65 with this issue and they are willing to work with me I will offer to them free consulting and if need be nutritional supplements at my cost. To read more about The Dick Diet you can visit my web site or newly re-organized blog - http://thedickdiet.blogspot.com/

A Book Recommendation – My Third Resolution

On the subject of resolutions – I have found a wonderful book that I encourage all of you to read, particularly those of you who practice yoga. It is Nicolai Bachman’s The Path of the Yoga Sutras: A Practical Guide to the Core of Yoga. It could also be subtitled “a practical guide to life” (using the Sutras as a base). Why this book? Rather than presented sequentially as in the original text Bachman breaks the text into short chapters each containing one key concept. The explanations and examples are brief and clear. Each chapter closes with thought provoking, self-study questions. There are 51 concepts explored – just enough to study one per week – a perfect New Year’s resolution.

My First Five Steps to Realize My Goal

I’ve already taken my first five steps: 1. I’ve changed the radio station my alarm is set to. Rather than wake up to the news, commentary, or infomercial I don’t want to hear, I’ll now hear mostly humorous talk about nothing with Bob and Brian (local DJs)! 2. I’ve removed myself from many e-mail lists which can be a major distraction. 3. I’ve referred potential business consulting projects to others so that I can focus on my goals. 4. I’ve scheduled time to work specifically on the book. 5. And, I’ve recommitted to and deepened my daily meditation practice.

One Last Thought

I should probably have another resolution: get the links working right the first time!

New Service Offered - Blood Chemistry Analysis

2012-01-02T14:18:00.001-08:00

I’m pleased to announce a new service – blood chemistry analysis. As part of my Whole Foods Nutrition Certification I was trained to analyze basic blood test results. I am able to interpret nutritional status and identify areas where supplementation may be helpful. Ever wonder why you may feel not quite right, go to the doctor for a blood test, and then be told you are “normal.” This is because the range the lab is using basically tells you results for people who tested at that particular lab and if you are in range this means you are within the normal curve of 95% of that lab’s population. This does not mean you are healthy or optimal, just within the 95% confidence interval (remember your Statistics!) and termed “normal”. By the way, who generally gets their blood tested? Yes, people who think there is something wrong! So, rather than looking at the blood test results in terms of being outside or inside of a pathological range, such as traditional medicine does, I am trained to look at optimal ranges. If you are not optimal – either excess or deficient – that implies a specific nutritional status that should be addressed.

December 2011 Newsletter - Happy Holidays

2011-11-30T18:43:00.000-08:00

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

What Makes You Feel Good – Sugar or Protein?

2011-11-26T09:28:00.000-08:00

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.

The Benefits of Coconut Oil

2011-11-14T07:05:00.000-08:00

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.

November Newsletter - The Holidays Are Coming!!!

2011-11-01T11:16:00.000-07:00

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

Please Support the Wisconsin Consumer Choice and Wellness Act

2011-10-11T12:13:00.000-07:00

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

Ten Foods to Have in Your Healthy Diet - It's Apple Season!

2011-10-03T06:53:00.000-07:00

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.

October Newsletter - Fruits and Vegetables is not One Word!

2011-09-30T12:00:00.000-07:00

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

The ABCs of Nutrition

2011-09-19T18:25:00.000-07:00

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.

September Newsletter - Back to School for Kids and Adults

2011-09-01T12:48:00.000-07:00

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

Back to School Nutrition Ideas

2011-09-01T12:25:00.000-07:00

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.

August Newsletter - Looking Good at the Beach?

2011-08-02T10:20:00.000-07:00

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

Not So Healthy Breakfast

2011-07-25T08:08:00.000-07:00

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.

July 2011 Newsletter - Best Testimonial Yet!

2011-06-30T07:06:00.000-07:00

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

Start Your Day With A Healthy Breakfast

2011-06-30T06:08:00.000-07:00

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.

June 2011 Newsletter - No Fancy Title!

2011-06-01T17:23:00.000-07:00

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

Know Your Nutrients - A Few More Important Minerals

2011-05-30T13:36:00.000-07:00

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.

MonaVie - It Is Still Caffeine and Sugar (Despite What They Try to Say)

2011-05-30T13:20:00.000-07:00

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!

May 2011 Newsletter - I’m Opening a Second Office and Wine Recommendations for Diabetics?

2011-05-01T10:08:00.000-07:00

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

Wine for Diabetics - What's Next From The American Diabetes Association?

2011-04-28T17:52:00.000-07:00

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.

Know Your Nutrients - The Fat Soluble Vitamins

2011-04-18T09:06:00.000-07:00

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 D

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 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)

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!

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.

Coffee, Passover and the Maxwell House Haggadah - (when a bean isn't a bean)

2011-04-15T09:49:00.000-07:00

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!

April 2011 Newsletter - Spring Has Sprung (Well Almost!)

2011-03-30T19:24:00.000-07:00

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.

Minerals - Keeping us Healthy and Building a Strong Immune System

2011-03-30T18:50:00.000-07:00

Today 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.

Iron

We're all familiar with how important iron is for the health of our blood. Iron aids in hemoglobin production, which is critical in the transportation of oxygen around the body. Oxygen fuels the body and hemoglobin helps get it around! Iron also supports enzyme formation and function - enzymes too make things happen in the body. The iron containing enzymes are required for energy production and to carry oxygen throughout the body. Iron is also part of the enzyme system that produces DNA - the blueprint of the body - so it is critical in growth, reproduction, healing, and immune function.

Iron is tricky as too little can cause anemia—but too much can lead to atherosclerosis and other cardiovascular problems. Unlike other minerals, excess iron is not excreted from the body. Instead, it’s stored in the tissues, accelerating iron overload indefinitely.

Food source of iron include artichokes, beets, broccoli, legumes (garbanzo beans, green beans, kidney beans, lentils, navy beans, and pinto beans), mushrooms, organ meats, parsley, pumpkin seeds, seafood (clams, shrimp), sesame seeds, and wheat germ.

Selenium

Selenium acts as an antioxidant with Vitamin E and aids in DNA and protein synthesis. It is these antioxidants that neutralize free radicals and prevent them from damaging tissues and cells. It supports a healthy immune system response (keeps you healthy), prostaglandin production (these are hormone precursors), and healthy reproductive, pancreatic, and thyroid functions. If you remember some of my previous comments about synthetic versus natural vitamins, you'll find that real Vitamin E complex contains selenium. Guess what doesn't? Yes, synthetic Vitamin E. Perhaps that is why when "they" do the studies that conclude Vitamin E does not support heart health, if we look closer we learn they are using synthetic and not real Vitamin E. It seems to make a difference!

Selenium is also important in the blood, cardiovascular, endocrine, enzymatic, immune, integumentary, nervous, and renal systems. Essentially it is used throughout the body.

Where to get it? One of the best sources is Brazil nuts. I have 4-5 every morning in my protein shake. Other sources include barley, broccoli, brown rice, lamb, lean meats, milk, mushrooms, nutritional yeast, organ meats, seafood (cod, crab, halibut, salmon, shrimp, snapper, tuna), tomatoes, turnips, walnuts, wheat germ, and whole grains.

Zinc

Zinc we are often told is good for the immune system. True, but apparently viruses like it too! What does that mean? Taking that zinc lozenge may not always be the best idea if it is a virus you are fighting.

Yet, zinc is a very important mineral, especially for men. Zinc is one of the key ingredients for the prostate gland. Men will want to make sure they are getting sufficient zinc. One in six men will be diagnosed with prostate cancer. Zinc supports the formation of many enzymes and insulin. The same insulin we need for blood sugar control. It also assists with wound healing, reproductive organ growth and development, and metabolism of phosphorus, carbohydrates, and proteins. Putting it simply - zinc helps many body processes work.

Zinc also has a special relationship with copper - one of antagonism. That means if your zinc levels rise, your copper levels will decrease, or if your copper levels rise, your zinc levels will decrease. This is very significant for women as too much copper can make them "copper crazy". Too much copper throws hormones out of balance and results in many of the "female symptoms". What gets copper levels high? The big three are birth control pills, copper IUDs, and soy (another reason not to like soy).

Zinc is found in many foods including almonds, beets, carrots, cashews, Cheddar cheese, green peas, lamb, lean beef and pork, liver, milk, mushrooms, peanuts, poultry, pumpkin seeds, seafood (crabs, oysters, shrimp), sesame seeds, spinach, wheat germ, whole grains, and yogurt. Lots of healthy food choices to get your zinc!

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.

At What Point Will We All Be Diabetic (Type II)

2011-03-28T08:16:00.000-07:00

Every month it faithfully arrives - my latest issue of Diabetes Forecast, the official publication of the American Diabetes Association. And every month I read it and get mad! I posted a year or so ago about the hypocrisy in the publication. Basically, following their advice is a sure way to live your life (however long that may be) with the disease. There is never any word on the people who reverse their situation. It is all disease management, no disease prevention. Please note that all my following comments are related to Type II Diabetes - which virtually all agree is a lifestyle issue and preventable by living a healthy lifestyle.

Each month they provide some feature articles and recipes. This particular month had a feature on 30 ways to control yourself. I loved #25 - be smart about mindless munching. "When you're eating things like chips, instead of eating your way through the bag or bowl, take a napkin and count out one portion. So count out 10 chips. Then, when you're done with them, you tear off the edge of the napkin as a reminder." Come on! Perhaps they should tell people not to eat chips, but to eat real food. And that chips are all carbohydrates that will raise their insulin. Or would that make too much sense?

In addition to the feature articles and recipes they provide us with lots of interesting facts about how prevalent diabetes is. Perhaps so its readers don't feel lonely? Here's the latest - 26 million people in the US have diabetes and 7 million of them are undiagnosed per the CDC. This means 8.3% of the population has diabetes. The estimates of people with prediabetes is 79 million and these numbers have increased substantially. In 2010 there were 1.9 million new people diagnosed with diabetes. What is worse is that Type II diabetes is now appearing in our youths and at younger and younger ages. It leads one to think, how much longer until 25% or more of the population is diabetic. Already 27% of US residents over age 65 have diabetes! I'm sure you can only guess what burden this places on our health care system.

And remember - Type II diabetes is preventable and don't tell the American Diabetes Association, but it is also reversible. Not that I'm a big fan of the Nanny State, telling us what to eat and what not to eat, but that is the issue. What we are putting in our mouths and our children's mouths is making us obese and leading to Type II diabetes. Right now 72.5 million Americans are obese, a leading contributor to deaths from heart disease, stroke, and diabetes. Annual medical costs associated with obesity are estimated to be as high as $147 billion. Obese people have average annual medical costs that are over $1400 more than people of normal weight people. The latest CDC report finds the number of obese adults increasing, now 26.7% of the population.

I'm concerned. When will we truly begin to care about our health as a society?

Vitamin F - Never Heard of It?

2011-03-14T08:42:00.000-07:00

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), the simple fact is that 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 E - Super Antioxidant - When it is the full complex!

2011-03-09T06:10:00.000-08:00

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. Since you likely have a supplement containing Vitamin E (as it is one of the most popular supplements) 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? Well, when you read about the 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! And remember our discussion about Selenium? (If not, click here) Selenium is also part of the whole Vitamin E complex.

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 D - The Vitamin du Jour

2011-03-07T06:39:00.000-08:00

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 really dive deeper we learn it is a bit more complicated. There are two points I want to make clear to you. If you want more details I urge you to go to the Vitamin D Council web site. 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, 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.

March 2011 Newsletter - B's and Bones

2011-03-03T10:10:00.000-08:00

Wow, it is already March already! Hard to believe, but great to see! The days are getting longer and Spring will soon be here. It is an exciting month for me as I continue my CCWFN Certification program and later in the month will attend a workshop to learn Nutrition Response Testing (better known as muscle testing). I’m a big believer in continuing education, particularly in the field of nutrition. There is so much to learn and communicate with both clients and the public at large. Everyday a new study comes out based on the latest “evidence” and usually they are just more hype and in reality based on very suspect evidence.

The basis of my CCWFN Certification is whole foods nutrition – that’s the “WFN.” It speaks to the importance of healthy eating and the use of supplements from whole foods, not synthetic. Over the past couple of months on my Rosen Wellness Facebook page and other social media I use, I’ve been featuring what I call “The Nutrient of the Day.” Each day (well, almost each day) I post information about an important vitamin or mineral discussing its function, how it works in the body, and what foods are good sources. See feature articles below on the B vitamins and minerals that are important for bone health. If you’d like to get this type of information on a regular basis you can “Like” Rosen Wellness on Facebook, follow me on Twitter or Plaxo, or connect on LinkedIn.

Sugar Depletes B Vitamins

One of the required books for my CCWFN program is Lick the Sugar Habit by Nancy Appleton. The author is a recovered sugar-holic and her story is inspiring and the book highly informative. The bottom line – our bodies are not designed for the amount of sugar we are putting in them. By sugar, I not only mean white sugar, but also all the refined grains, and yes even too many whole grains. When you add it all up our bodies are on carbohydrate overload. Sugar consumption is connected to obesity, diabetes, heart disease, cancer; pretty much you name it. It puts you on a blood sugar roller coaster throughout the day, depresses the immune system for five hours, and depletes your B vitamins. You can read about the B vitamins by following this link and get more details into what body systems are being affected.

http://brwellness.blogspot.com/2011/03/meet-b-vitamins.html

It is also a good time to review my previous blogs about sugar:

Why sugar is unhealthy: http://brwellness.blogspot.com/2009/01/sugar-not-so-sweet.html

Why artificial sweeteners are no better: http://brwellness.blogspot.com/2009/02/alternative-to-sugar-artificial.html

Sugar alternatives: http://www.blogger.com/goog_1056867517

Agave nectar falsehoods: http://brwellness.blogspot.com/2009/04/agave-nectar-update.html

Minerals for Bone Health

It seems that most of what you read about nutrition focuses on the big five nutrients – protein, fat, carbohydrate, water, and vitamins. There are all the debates about what are “good” and what are “bad”, make sure you drink your eight glasses of water, oh no my doctor just told me I’m Vitamin D deficient! Outside of calcium for our bones we do not hear a lot about the sixth classification of macronutrients – minerals. There are four minerals most important for bone health – calcium, phosphorus, magnesium, and manganese. To read about them, what they do in the body, and food sources click here. http://brwellness.blogspot.com/2011/02/key-minerals-for-healthy-bones.html

Also, don’t forget Vitamin K - http://brwellness.blogspot.com/2011/02/k-is-for-clotting-but-also-for-bone.html

Meet the B Vitamins

2011-03-02T06:25:00.000-08:00

Vitamin B1 - Thiamine

Did you know that the true Vitamin B complex actually has about 20 different parts to it? We know these as the B Vitamin Family. There is no B1 or B2 tree in nature, so to speak. One of the main foods that have the B family is whole grains. Let's use wheat as the example. There are three parts - the germ, the bran, and the endosperm. The germ and bran have the B vitamins as well as some healthy fats. The endosperm is the carbohydrate. When they make refined flour, the main ingredient in white bread and cookies, all that gets used is the carbohydrate. But the food manufacturers are nice to us and they "enrich" the flour with up to 8-12 synthetic B vitamins. Doesn't really sound like enriching to me - take away 20 and give back 8! Sounds a bit more like stealing!

B1 is a required cofactor for some very important enzymes involved in carbohydrate metabolism. This supports mental alertness and cognitive ability. It also maintains appetite and normal digestion. It aids the cardiovascular, digestive, integumentary (skin), and nervous systems along with the eyes.

You can find B1 in black beans, brown rice (not white), green and split peas, lentils, lima beans, mushrooms, navy beans, nutritional yeast, organ meats, pinto beans, sunflower seeds, tuna, wheat germ, and whole grains.

Vitamin B2 - Riboflavin

Vitamin B2, better known as Riboflavin, is an integral part of enzymes involved in oxidation reduction reactions that drive cell respiration. What does that mean? It is critical in our cell making energy for our body. It also supports the function of antioxidant enzymes and interacts with the other B vitamins. It promotes a healthy immune system and regulates the activity of 50 of our enzymes. Wow! Remember enzymes are what make things happen in our body. They drive everything we do. This is why Riboflavin is often one of the B Vitamins added back into our "enriched" wheat flour, but as you remember from the B1 discussion, this is synthetic and our bodies need the real stuff.

We get the "real stuff" in lean beef, milk, mushrooms, nutritional yeast, organ meats, spinach, wheat germ, and yogurt.

Vitamin B2 supports the cardiovascular, blood, digestive, endocrine, integumentary, and nervous systems as well as our soft tissue.

Vitamin B3 - Niacin

Vitamin B3, also called Niacin, is one of the most important of the B vitamins. We often hear it recommended for cardiovascular health, but it is also important for digestive health as it promotes hydrochloric acid production. Did you know that most people who suffer from acid reflux actually do not produce enough hydrochloric acid? The "acid" of acid reflux is usually organic acids produced by foods rotting and fermenting in the stomach due to poor digestion.

Here's the technical detail: Niacin is converted to the cofactor NAD which is an important part of how our body processes carbohydrates, fats, and protein (amino acids). It promotes a healthy heart, skin, digestion, cellular respiration, and enhances metabolism and circulation.

You can get too much Niacin, particularly from synthetic sources. How do you know? You get what is called the "niacin flush" - your face and ears become red and hot. I recently experienced this myself and was able to trace it back to this very source.

Niacin supports the cardiovascular, digestive, hepatic (liver), integumentary, and nervous systems. It also supports the soft tissue and the tongue.

The best food sources of Niacin are: fish (salmon, tuna, and halibut), lean beef, liver, mushrooms, nutritional yeast, organ meats, poultry, and wheat germ.

Vitamin B6

Like all the other B family vitamins B6 plays an important role in our metabolic reactions, specifically amino acid metabolism (making proteins for your body to use in building itself) and glycogen utilization (blood sugar control). It is also involved in supporting the production of hormones and neurotransmitters - the chemicals that are directing all your body's activities.

B6 supports the blood, central nervous, digestive, immune, integumentary, and musculoskeletal systems.

It is found in bananas, fish (cod, halibut, snapper, salmon, and tuna), lean beef, mushrooms, nutritional yeast, organ meats, poultry, and wheat germ.

Vitamin B12

Vitamin B12 may be one of the most important of all the B vitamins, particularly because only true humanly usable B12 comes from animal sources. Yes, to all my vegetarian and particularly vegan friends, watch your B12 levels. There is no such thing as "vegan" or "vegetarian" B12 as far as your body goes. It needs along with it what is known as "intrinsic factor" which comes from animals. Fortunately B12 (as other B vitamins) will store in the body, but over time you can become deficient. In fact, a good friend of mine, after years of being a vegetarian has reintroduced more animal product into her diet after seeing a live blood analysis showing a lack of B12 and a move towards anemia.

So what does B12 do? It is a cofactor for two, yet very important enzymes. One is used for methionine metabolism. Methionine is an essential amino acid. The other enzyme aids in producing energy from proteins and fats. Overall B12 supports the nervous system, promotes the maturation of red blood cells (hence the tie to anemia when deficient in B12) and other cells, and supports bone and joint health.

B12 is available from animal products such as fish (halibut, salmon, scallops, shrimp, and snapper are best sources), lamb, beef, organ meats, and yogurt. It is important for the blood, digestive, hepatic, and nervous systems.

Folic Acid (Folate)

Folic Acid, is also known as Folate. But, once again (as we've seen with other vitamins), while portrayed to the public as identical, they are not. Humans are not able to make their own folate, so it is something we need to eat. Natural sources of folate include leafy greens (collard greens, spinach), citrus fruits, legumes (black beans, garbanzo beans, kidney beans, lentils, navy beans, pinto beans), liver, eggs, dairy products, asparagus, and nutritional yeast.

Folate is critical to the metabolism of nucleic acids and amino acids. Because of this, it supports overall growth and development and blood cell formation and supports normal growth of the fetus. Folic acid was added to many foods to reduce the incidence of neural tube defects, in fact there was a mandate to add folic acid to all cereal grain to products in the US.

So, what was discovered? Well, you guessed it. From the good intentions of the food police we now have several studies suggesting that over consumption of folic acid to colon, lung, and prostate cancers. If you are taking folic acid as a supplement you may want to revisit that and look for companies that use natural folate in their 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. 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.

Key Minerals for Healthy Bones

2011-02-27T13:57:00.000-08:00

It seems that most of what you read about nutrition focuses on the big five nutrients – protein, fat, carbohydrate, water, and vitamins. There are all the debates about what are “good” and what are “bad”, make sure you drink your eight glasses of water, oh no my doctor just told me I’m Vitamin D deficient! Outside of calcium for our bones we do not hear a lot about the sixth classification of macronutrients – minerals. I’ve decided to devote the next couple of articles to them. We’ll start today with the minerals most important for bone health – calcium, phosphorus, and magnesium.

Just a quick back primer on why minerals are important to us. 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.

Calcium

Calcium is one of the most talked about minerals and for good reason. It supports strong bone structure, teeth, and muscle tissue, aids in blood clotting function, supports cardiovascular and nerve functions, and helps in normal functioning of many enzymes. We often hear about it in conjunction with osteoporosis. Everyone needs more calcium to build their bones, so everyone is throwing down a whole bunch of calcium supplements. Well, there are a couple of problems.

First off - is the biggest problem with this strategy. While it is true that we need calcium to build our bones, it is one of 18 nutrients that are required. And let's get a little better understanding of how our bones work. They are constantly breaking down and rebuilding. What happens in osteopenia and osteoporosis? The breakdown process occurs, but the bone does not rebuild. Why? One reason is the lack of the other nutrients required to build bone. Medications are designed to slow down the breakdown process and subsequent bone density scans will show more bone. Unfortunately for many people, it is weak bone and still may fracture. There are many other resources you can go to read more on this.

Second - most of the calcium in supplements is not very absorbable for our bodies. We need to be able to utilize the calcium we take in. One of the more absorbable forms of calcium is Calcium Lactate.

What else contributes to our calcium shortages? Would you believe soft drink (soda) consumption? The reason is that phosphorus is added to them. Phosphorus and calcium need to be in a specific relationship in our body. So, when we take in excessive phosphorus and don't have sufficient calcium intakes, our body must take it from a storage location. You guessed it - the bones!

The best sources of calcium are of course from food. It is also a misconception that this has to come from milk. Leafy green vegetables are a great source of calcium. For calcium choose: bone meal, cheese (best are Cheddar, mozzarella, and Swiss), collard greens, flaxseed, liver, milk, molasses, mustard greens, sesame seeds, spinach, turnip greens, wheat germ and yogurt.

Phosphorus

We are bombarded with messages about the importance of calcium for our bones. Well, without phosphorus all the calcium in the world will not do you much good. In fact, it may cause harm if there is too much calcium and not sufficient phosphorus. Phosphorus is the second key mineral by content in our bones. It supports healthy bone formation, energy production, cell growth and repair (remember blood cells are made in our bones), collagen synthesis (that's what helps make the bone), cardiovascular function, and nerve and muscle activity. It is a key part of calcium and sugar metabolism.

What happens when the calcium to phosphorus ratio is out of balance? Too much phosphorus and less calcium cause the body to pull calcium out of its storage spots and we get teeth and bone erosion ultimately leading to osteoporosis. On the reverse, too much calcium and not enough phosphorus causes excess calcium in the tissues. This leads to things like kidney stones, cataracts, and arthritis.

Food sources of phosphorus include almonds, brewer's yeast, eggs, fish (halibut, salmon), glandular meats, lean beef, lentils, liver, milk, peanuts, poultry, pumpkin seeds, wheat bran, and yogurt.

Phosphorus is supporting many body systems including the circulatory, digestive, liver, metabolic, nervous, kidney, and most important the musculoskeletal.

Magnesium

Magnesium is certainly one of the most important minerals to the body. It is the third most important mineral for bone health. Magnesium supports normal acid/alkaline and blood pH balance. Are you in balance? A quick way to check is to get some pH paper and check your saliva and urine. Saliva pH should be around 7.4.

Magnesium aids in enzyme activation. Enzymes make everything happen in the body! It helps metabolize blood sugar and produce cortisone. Keeping your blood sugar levels under control is the key to health! Another important role of magnesium is to support healthy nerve and muscle function. It works with calcium to keep the nerves firing and the muscles moving! It is involved in nerve signal transmission, muscle contraction, and heart rhythm. Keeps the heart beating! And along with calcium and phosphorus it assists in forming bones and teeth. It is one of the 18 nutrients critical to bone health.

As you can see, this is definitely something we need to consume! Magnesium is found in artichokes, beans and seeds (black, green, navy, pinto, pumpkin, sesame, sunflower), cashews, broccoli, organ meats, seafood (halibut, salmon, shrimp), spinach, Swiss chard, and tomatoes.

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.

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.

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.

Potassium - Sodium's Partner

2011-02-26T05:58:00.000-08:00

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!

Magnesium One of the Most Important Minerals

2011-02-21T11:23:00.000-08:00

Magnesium is certainly one of the most important minerals to the body. Here's a short list of what it does:
1. Supports normal acid/alkaline and blood pH balance. Are you in balance? A quick way to check is to get some pH paper and check your saliva and urine. Saliva pH should be around 7.4.
2. Aids in enzyme activation. Enzymes make everything happen in the body!
3. Helps metabolize blood sugar and produce cortisone. Keeping your blood sugar levels under control is the key to health!
4. Supports healthy nerve and muscle function. Works with calcium to keep the nerves firing and the muscles moving! It is involved in nerve signal transmission, muscle contraction, and heart rhythm. Keeps the heart beating!
5. Assists in forming bones and teeth. One of the 18 nutrients I speak of that are critical to bone health.
6. Plays a role in nucleic acid, protein, carbohydrate, and fat synthesis.

As you can see, this is definitely something we need to consume! Magnesium is found in artichokes, beans and seeds (black, green, navy, pinto, pumpkin, sesame, sunflower), cashews, broccoli, organ meats, seafood (halibut, salmon, shrimp), spinach, Swiss chard, and tomatoes.

K is for Clotting But Also For Bone Health

2011-02-20T07:20:00.000-08:00

Phosphorus - While Calcium Gets All the Notoriety This Mineral is Quite Important Too!

2011-02-17T07:42:00.000-08:00

We are bombarded with messages about the importance of calcium for our bones. Well, without phosphorus all the calcium in the world will not do you much good. In fact, it may cause harm if there is too much calcium and not sufficient phosphorus. Phosphorus is the second key mineral by content in our bones. It supports healthy bone formation, energy production, cell growth and repair (remember blood cells are made in our bones), collagen synthesis (that's what helps make the bone), cardiovascular function, and nerve and muscle activity. It is a key part of calcium and sugar metabolism.

What happens when the calcium to phosphorus ratio is out of balance? Too much phosphorus and less calcium causes the body to pull calcium out of its storage spots and we get teeth and bone erosion ultimately leading to osteoporosis. By the way - do you know how many people get too much phosphorus? It comes from drinking carbonated beverages. Phosphorus helps make them bubble! Another reason soft drinks are not good for us, besides the sugar or artificial sweeteners being used. On the reverse, too much calcium and not enough phosphorus causes excess calcium in the tissues. This leads to things like kidney stones, cataracts, and arthritis.

Phosphorus is supporting may body systems including the circulatory, digestive, liver, metabolic, nervous, kidney, and most important the musculoskeletal.

Food sources of phosphorus include almonds, brewer's yeast, eggs, fish (halibut, salmon), glandular meats, lean beef, lentils, liver, milk, peanuts, poultry, pumpkin seeds, wheat bran, and yogurt.

Zinc - Did You Know Viruses Like It?

2011-02-15T06:12:00.000-08:00

Manganese

2011-02-10T06:37:00.000-08:00

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, nutrtional yeast, pineapple, and raspberries.

Iron

2011-02-08T11:31:00.000-08:00

We're all familiar with how important iron is for the health of our blood. Iron aids in hemoglobin production, which is critical in the transportation of oxygen around the body. Oxygen fuels the body and hemoglobin helps get it around! Iron also supports enzyme formation and function - enzymes too make things happen in the body. The iron containing enzymes are required for energy production and to carry oxygen throughout the body. Iron is also part of the enzyme system that produces DNA - the blueprint of the body - so it is critical in growth, reproduction, healing, and immune function.

Food source of iron include artichokes, beets, broccoli, legumes (garbanzo beans, green beans, kidney beans, lentils, navy beans, and pinto beans), mushrooms, organ meats, parsley, pumpkin seeds, seafood (clams, shrimp), sesame seeds, and wheat germ.

Iron is tricky as too little can cause anemia—but too much can lead to atherosclerosis and other cardiovascular problems. Unlike other minerals, excess iron is not excreted from the body. Instead, it’s stored in the tissues, accelerating iron overload indefinitely. To read even more about iron:
http://www.annlouise.com/blog/2011/02/07/iron-is-a-double-edged-mineral/

Selenium

2011-02-07T06:31:00.000-08:00

I'm going to focus the next few posts on more of the key minerals we need to consume. Minerals are important because essentially they make things happen in the body along with enzymes. Without minerals, things don't happen! It is that easy.

Selenium acts as an antioxidant with Vitamin E and aids in DNA and protein synthesis. It is these antioxidants that neutralize free radicals and prevent them from damaging tissues and cells. It supports a healthy immune system response (keeps you healthy), prostaglandin production (these are hormone precursors), and healthy reproductive, pancreatic, and thyroid functions. If you remember some of my previous comments about synthetic versus natural vitamins, you'll find that real Vitamin E complex contains selenium. Guess what doesn't? Yes, synthetic Vitamin E. Perhaps that is why when "they" do the studies that conclude Vitamin E does not support heart health, if we look closer we learn they are using synthetic and not real Vitamin E. Seems to make a difference.

Selenium is also important in the blood, cardiovascular, endocrine, enzymatic, immune, integumentary, nervous, and renal systems. Essentially it is used throughout the body.

Where to get it? One of the best sources is Brazil nuts. I have 4-5 every morning in my protein shake. Other sources include barley, broccoli, brown rice, lamb, lean meats, milk, mushrooms, nutritional yeast, organ meats, seafood (cod, crab, halibut, salmon, shrimp, snapper, tuna), tomatoes, turnips, walnuts, wheat germ, and whole grains.

Folic Acid

2011-02-03T11:00:00.000-08:00

Today's nutrient is Folic Acid, also known as Folate. But, once again (as we've seen with other vitamins), while portrayed to the public as identical, they are not. Humans are not able to make their own folate, so it is something we need to eat. Natural sources of folate include leafy greens (collard greens, spinach), citrus fruits, legumes (black beans, garbanzo beans, kidney beans, lentils, navy beans, pinto beans), liver, eggs, diary products, asparagus, and nutritional yeast.

Folate is critical to the metabolism of nucleic acids and amino acids. Because of this, it supports overall growth and development and blood cell formation and supports normal growth of the fetus. Folic acid was added to many foods to reduce the incidence of neural tube defects, in fact there was a mandate to add folic acid to all cereal grain to products in the US.

So, what was discovered? Well, you guessed it. From the good intentions of the food police we now have several studies suggesting that over consumption of folic acid to colon, lung, and prostate cancers. If you are taking folic acid as a supplement you may want to revisit that and look for companies that use natural folate in their products.

Here's a link to the article in Prevention Magazine explaining this: Prevention Magazine article

February 2011 Newsletter

2011-02-01T16:09:00.000-08:00

Happy February – we’re almost half way through winter and spring is just around the corner. Here in Milwaukee we’re getting our first blizzard in quite a few years as I write this month’s newsletter.

It’s been an exciting year so far as I recently received a surprise honor and a new certification. First the surprise honor - Milwaukee Magazine ran a feature article called The New Healers in its February issue. They named the top 43 practitioners in 14 categories of complementary and alternative medicine who were nominated and selected by their peers. I was selected as one of two Nutritionists. Here’s a link to the article, unfortunately you can’t get the whole article unless you purchase the magazine, but for those of you in the area you can usually find someone who has it! http://www.milwaukeemagazine.com/currentIssue/full_feature_story.asp?newMessageID=26053

And now the new certification – as many of you know I have been a student of Rod Stryker for almost ten years and have done many trainings with him. I am pleased and proud to announce that I am now officially a ParaYoga Level II Certified Teacher!

Another exciting announcement is my participation in InWellness. It is a greater Milwaukee area membership network of health and wellness practitioners and clients. The goal Is to make holistic health more available to and understood by the community. To learn more about InWellness http://inwellnesstoday.com/about.php.

I have a few events this month. February 17 is a talk on Healthy Again at the Mequon Rec Center. February 19 is a discussion on how to get the excess Sugar and Salt Out of your diet at the Port Washington Rec Center. Also, on the weekend of February 25 and 26 my friend Tanya Sowards from Minneapolis is presenting some great workshops on Thai Yoga at YogaOne in Cedarburg. And, I’m teaching a Yoga Basics class at YogaOne on Wednesday nights at 7:30.

For my full schedule of events http://brwellness.blogspot.com/2010/05/rosen-wellness-news-and-events.html

To read more about Tanya’s workshops https://clients.mindbodyonline.com/ASP/home.asp?studioid=3392

Good Stuff From Great Nutritionists

I’m proud to call two of the country’s great nutritionists Ann Louise Gittleman and Jonny Bowden my friends. This past month they each authored some excellent blogs that address questions I get asked all the time. In case you missed them here they are:

1. Is it okay to cheat on a diet? http://jonnybowdenblog.com/why-i-dont-believe-in-cheat-day/

2. How often should I eat? http://jonnybowdenblog.com/eat-every-three-hours/

3. What should I eat and when? http://www.annlouise.com/blog/2011/01/24/eat-breakfast-like-a-pauper/

Nutrient of the Day

Over the last few weeks I’ve been running a new feature on my Rosen Wellness Blog called the Nutrient of the Day. Each day, well actually on most days, I post a brief article on a different nutrient. Here’s links to my four favorites:

Vitamin B12: http://brwellness.blogspot.com/2011/01/vitamin-b12.html
Vitamin C: http://brwellness.blogspot.com/2011/01/vitamin-c-ascorbic-acid-is-not-vitamin.html
Calcium: http://brwellness.blogspot.com/2011/01/calcium.html
Vitamin B1 - Thiamine: http://brwellness.blogspot.com/2011/01/vitamin-b1-thiamine.html

Vitamin B12

2011-01-31T08:31:00.000-08:00

Vitamin B12 may be one of the most important of all the B vitamins, particularly because only true humanly usable B12 comes from animal sources. Yes, to all my vegetarian and particularly vegan friends, watch your B12 levels. There is no such thing as "vegan" or "vegetarian" B12 as far as your body goes. It needs along with it what is known as "intrinsic factor" which comes from animals. Fortunately B12 (as other B vitamins) will store in the body, but over time this may become a deficiency. In fact, a good friend of mine, after years of being a vegetarian has reintroduced more animal product into her diet after seeing a live blood analysis showing a lack of B12 and a move towards anemia.

So what does B12 do? It is a cofactor for two, yet very important enzymes. One is used for methionine metabolism. Methionine is an essential amino acid. The other enzyme aids in producing energy from proteins and fats. Overall B12 supports the nervous system, promotes the maturation of red blood cells (hence the tie to anemia when deficient in B12) and other cells, and supports bone and joint health.

B12 is available from animal products such as fish (halibut, salmon, scallops, shrimp, and snapper are best sources), lamb, beef, organ meats, and yogurt. It is important for the blood, digestive, hepatic, and nervous systems.

Vitamin B6

2011-01-28T13:54:00.000-08:00

We're back to the B Vitamins today with B6. Like all the other B family vitamins it plays a big role in our metabolic reactions, specifically amino acid metabolism (making proteins for your body to use in building itself) and glycogen utilization (blood sugar control). It is also involved in supporting the production of hormones and neurotransmitters - the chemicals that are directing all your body's activities.

B6 supports the blood, central nervous, digestive, immune, integumentary, and musculoskeletal systems.

It is found in bananas, fish (cod, halibut, snapper, salmon, tuna), lean beef, mushrooms, nutritional yeast, organ meats, poultry, and wheat germ.

Are you noticing how the B vitamins are so prevalent in animal foods? Wait until we discuss the next B vitamin - B12!

Vitamin C (Ascorbic Acid is not Vitamin C)

2011-01-25T06:46:00.000-08:00

We' are all familiar with getting out our Vitamin C when we feel a cold coming on as it is known to enhance immune cell function. Sometimes it works in keeping the cold at bay, other times not. In addition, we hear varying stories about the effectiveness of "Vitamin C." Well, the first and most important point to understand is that Ascorbic Acid is not Vitamin C - it is just the outer layer of the Vitamin C complex (remember how I spoke of the 20 factors of the Vitamin B complex? - the same applies here). We all remember the story of the British sailors who would get scurvy until they started eating lemons and limes. It was the Vitamin C content of those fruits that saved them. In fact, if you were to give someone with scurvy some ascorbic acid, guess what would happen? Yes, they would die of the disease. You see it is the whole Vitamin C with all its parts that does the magic, not the isolated ascorbic acid. By the way you can make your own ascorbic acid if you like - just mix together sulphuric acid and sugar - now that sounds real healthy!

The other benefits of Vitamin C - it is an antioxidant, so it kills those free radicals to prevent damage to our cells and tissues. It is also involved in forming collagen which is in our connective tissue. It also facilitates iron absorption and assists in cholesterol metabolism. So it is helping the blood, cardiovascular, endocrine, immune, musculoskeletal, and nervous systems.

The best sources of Vitamin C are not your ascorbic acid pills! It is found in Acerola berries, broccoli (yes, another reason to eat your broccoli), Brussels sprouts, cantaloupe, carrots, cauliflower, kiwi (an excellent source), oranges, papaya, red bell peppers, and strawberries.

Choline

2011-01-24T06:21:00.000-08:00

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 nutritonall supplements. One of the few useful applications of the soy bean!

Choline supports the cardiovascular, biliary, endocrine, integumentary, nervous, and renal (kidney) systems.

Chromium

2011-01-21T06:58:00.000-08:00

Today we explore chromium, another important mineral nutrient. 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.

Calcium

2011-01-20T08:07:00.000-08:00

Calcium is one of the most talked about minerals and for good reason. It supports strong bone structure, teeth, and muscle tissue, aids in blood clotting function, supports cardiovascular and nerve functions, and helps in normal functioning of many enzymes. We often hear about it in conjunction with osteoporosis. Everyone needs more calcium to build their bones, so everyone is throwing down a whole bunch of calcium supplements. Well, there's a couple of problems.

First off - is the biggest one. While it is true that we need calcium to build our bones, it is one of 18 nutrients that are required. And let's get a little better understanding of how our bones work. They are constantly breaking down and rebuilding. What happens in osteopenia and osteoporosis? The breakdown process continues, but the bone does not rebuild. Why? One reason is the lack of the other nutrients required to build bone. What happens when we take certain medications for this? The breakdown is slowed down, so the bone density scan will show more bone, however, it is weak bone and still likely to fracture. There are many other resources you can go to read more on this.

Second - most of the calcium in supplements is not very absorbable for our bodies. We need to be able to utilize the calcium we take in. One of the more absorbable forms of calcium is Calcium Lactate.

What else contributes to our calcium shortages? Soft drink (soda) consumption. What makes soft drinks bubble? Phosphorus. And, phosphorus and calcium need to be in a specific relationship in our body. So, when we take in excessive phosphorus and don't have sufficient calcium intakes, our body must take it from a storage location. You guessed it - the bones!

The best sources of calcium are of course from food. It is also a misconception that this has to come from milk. Leafy green vegetables are a great source of calcium. For calcium choose: bone meal, cheese (best are Cheddar, mozzarella, and Swiss), collard greens, flaxseed, liver, milk, molasses, mustard greens, sesame seeds, spinach, turnip greens, wheat germ and yogurt.

Calcium benefits many systems of the body: blood, circulatory, digestive, enzymatic, immune, musculoskeletal, and nervous systems.

Vitamin B3 - Niacin

2011-01-18T08:24:00.000-08:00

Vitamin B3, also called Niacin, is one of the most important of the B vitamins. We often hear it recommended for cardiovascular health, but it is also important for digestive health as it promotes hydrocholric acid production. Did you know that most people who suffer from acid reflux actually do not produce enough hydrochloric acid? The "acid" of acid reflux is usually organic acids produced by foods rotting and fermenting in the stomach due to poor digestion.

Here's the technical detail: Niacin is converted to the cofactor NAD which is an important part of how our body processes carbohydrates, fats, and protein (amino acids). It promotes a healthy heart, skin, digestion, cellular respiration, and enhances metabolism and circulation.

You can get too much Niacin, particularly from syntethic sources. How do you know? You get what is called the "niacin flush" - your face and ears become red and hot. I recently experienced this myself and was able to trace it back to this very source.

Niacin supports the cardiovascular, digestive, hepatic (liver), integumentary, and nervous systems. It also supports the soft tissue and the tongue.

The best food sources of Niacin are: fish (salmon, tuna, halibut), lean beef, liver, mushrooms, nutrtional yeast, organ meats, poultry, and wheat germ.

Are you noticing a trend - the best sources of B vitamins are mainly from animal products. Keep that in mind when we get to B12 in a few days!

Vitamin B2 - Riboflavin

2011-01-17T12:29:00.000-08:00

Vitamin B2, better known as Riboflavin, is an integral part of enzymes involved in oxidation reduction reactions that drive cell respiration. What does that mean? It is critical in our cell making energy for our body. It also supports the function of antioxidant enzymes and interacts with the other B vitamins. It promotes a healthy immune system and regulates the activity of 50 of our enzymes. Wow! Remember enzymes are what make things happen in our body. They drive everything we do. This is why Riboflavin is often one of the B Vitamins added back into our "enriched" wheat flour, but as you remember from the B1 discussion, this is synthetic and our bodies need the real stuff.

We get the "real stuff" in lean beef, milk, mushrooms, nutrtional yeast, organ meats, spinach, wheat germ, and yogurt.

Vitamin B2 supports the cardiovascular, blood, digestive, endocrine, integumentary, and nervous systems as well as our soft tissue.

Vitamin B1 - Thiamine

2011-01-14T12:15:00.000-08:00

Today's Vitamin of the Day is B1, also known as Thiamine. Did you know that the true Vitamin B complex actually has about 20 different parts to it. We know these as all the different B's. One of the main foods that have the B family are whole grains. Let's use wheat as the example. There are three parts - the germ, the bran, and the endosperm. The germ and bran have the B vitamins as well as some healthy fats. The endosperm is the carbohydrate. When they make refined flour, the main ingredient in white bread and cookies all that gets used is the carbohydrate. But the food manufacturers are nice to us and they "enrich" the flour with up to 8-12 synthetic B vitamins. Doesn't sound like enriching to me - take away 20 and give back 8!

B1 is a required cofactor for some very important enzymes involved in carbohydrate metabolism. This supports mental alertness and cognitive ability. It also maintains appetite and normal digestion. It aids the cardiovascular, digestive, integumentary (skin), and nervous systems along with the eyes.

You can find B1 in black beans, brown rice (not white), green and split peas, lentils, lima beans, mushrooms, navy beans, nutritional yeast, organ meats, pinto beans, sunflower seeds, tuna, wheat germ, and whole grains.

Vitamin A a.k.a Beta-Carotene

2011-01-13T12:45:00.000-08:00

Vitamin A is also known as Beta-carotene. However, here is where it gets confusing - they are not the same! True 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 particularly 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. To learn all about Vitamin A click here.

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.

January 2011 Newsletter - Happy New Year and Resolutions

2011-01-03T11:31:00.000-08:00

Happy New Year! May it be both happy and healthy for you and your loved ones. First off I’d like to thank all of you for your support this past year. My business grew over 20% and given the generally poor economy for most of the year I am very pleased with that. But even more so, I am pleased with the successes of my clients and their moves to healthier lifestyles.

Since it is that time of year I have two resolutions for the year with respect to Rosen Wellness. They both revolve around providing the best service to my clients and readers. The first one is to continue to expand my capabilities and certifications to help my clients through training and education. You can read the article below about my planned trainings for 2011. The second resolution is to begin what I’ll call “Health Club” – a monthly open forum meeting for clients which I’ll tell you more about next month.

For those of you in the Milwaukee area pick up the January issue of M Magazine. It is their wellness issue and I am featured in one of the articles!

I’ll be starting the year off with a series of workshops in Sonoma, California, so if you are in the area please join me. I’ll also be doing a Nutrition Boot Camp Part 1 in Port Washington. For a complete list of workshops click here Workshops.

Strategies for Successful and Sustained Weight Loss

One of the most common New Year’s resolutions is to lose weight and adapt a healthier lifestyle. Each year we tell ourselves “this is the year I’ll do it.” The health clubs are jammed with others making the same resolution. You see all your friends and co-workers. There are lines of people waiting to use the stepping machines and the exercise bikes. Then, as it happens every year, by the middle of February the crowds are gone and the few faithful remain.

If you are like most people, at first you were successful, feeling good, and had dropped a few pounds. You cut back on your drinking, were choking down salads at lunch, skipped a meal here and there, swore off desserts, and worked out hard at the gym. But now you’ve hit the dreaded “plateau” and the pounds are no longer flying off. You’re starting to get discouraged and the old habits start to creep back in. You have a beer or wine, cheat a little bit at lunch, have a dessert, skip a workout, and before you know it, all the weight you worked so hard to lose is back on and perhaps a few more bonus pounds. Unfortunately you are not alone. This is how over 95% of all diets end. However, there is another outcome. If you read on you’ll learn how you can get lasting results.

Full Article - Secrets to Successful and Sustaining Weight Loss

My New Year’s Resolutions – New Certifications and Training

I have to admit - I enjoy what I do. One of my main reasons for leaving the corporate world was to have a more rewarding career – where I could truly help people improve their lives. When most people think of nutrition consulting they think of weight loss. While that certainly is a big part of it (particularly in January), I find what I do frequently is more like detective work. For many of my clients weight loss is not their main issue. Many of them have digestive or hormonal issues or something that “isn’t quite right” that their doctor can’t explain. While I have a variety of tools to use in my analysis, I’m always looking to learn new stuff.

This year I’ll begin two new trainings. The first is a Certified Clinician in Whole Food Nutrition (CCWFN) from the International Foundation for Nutrition and Health (IFNH). To read more about the IFNH click here IFNH. To read about the program click here Whole Foods Nutrition Certification.

The second is Nutrition Response Testing, better known as muscle testing. I will be learning this in March and am quite excited about it. The program is through Ulan Nutritional Services, one of the leaders in teaching this information. Ulan Nutritional Services/.

The Page Diet

One of the eating plans taught by the IFNH (see above) is the Page Diet Plan. It seeks to balance body chemistry through a whole foods diet. Of course one of the “side effects” of this is weight loss. If you’d like to read about this diet, follow this link Page Diet Plan.

Secrets to Sustaining and Successful Weight Loss

2011-01-01T10:50:00.000-08:00

One of the most common New Year’s resolutions is to lose weight and adapt a healthier lifestyle. Each year we tell ourselves “this is the year I’ll do it.” The health clubs are jammed with others making the same resolution. You see all your friends and co-workers. There are lines of people waiting to use the stepping machines and the exercise bikes. Then, as it happens every year, by the middle of February the crowds are gone and the few faithful remain.

If you are like most people, at first you were successful, feeling good, and had dropped a few pounds. You cut back on your drinking, were choking down salads at lunch, skipped a meal here and there, swore off desserts, and worked out hard at the gym. But now you’ve hit the dreaded “plateau” and the pounds are no longer flying off. You’re starting to get discouraged and the old habits start to creep back in. You have a beer or wine, cheat a little bit at lunch, have a dessert, skip a workout, and before you know it, all the weight you worked so hard to lose is back on and perhaps a few more bonus pounds. Unfortunately you are not alone. This is how over 95% of all diets end. However, there is another outcome. If you read on you’ll learn how you can get lasting results.

Here’s the secret. First, eat nutrient dense foods. We are told the equation is simple – eat fewer calories and exercise more and we will lose weight. Truth be told, the formula is much more complex – all calories are not created equal. A calorie is a potential for energy. How and when your body uses that calorie can yield completely different outcomes. I can guarantee you that 75 calories from a hard-boiled egg and 75 calories from white bread will behave completely different in your body. Look back at previous columns I’ve written or go to my blog for a refresher on these healthy foods.

Second, it is not only about weight, but also size! We need to measure body fat, not just weight. Remember our friend protein from last month? It is protein that builds muscle. Muscle burns fat and weighs more than fat. If we are working out too hard and not providing our body with enough nutrients, in order to keep up with the exercise our body will actually break down muscle. In a surprising number of people, a high percentage of their weight loss is coming from muscle loss disproportionate to fat loss. I always get a chuckle when a client is upset because they have not lost any weight, but they are down two dress sizes!

Third, exercise wisely. Improper exercise will raise cortisol levels. This puts sugar in the blood stream, and promotes fat storage which increases the likelihood of insulin resistance; and lowers DHEA (an anti-aging, libido stimulating, and fat burning hormone). Insulin resistance blocks the burning of fat, causes fat storage around the abdomen, and causes inflammation.

Fourth, be aware of hormone imbalances. Imbalances of estrogen and progesterone in women promote fat storing. Low DHEA and testosterone in men and women reduce the ability to burn fat and build muscle. High estrogen in men promotes fat storage. High progesterone in women promotes insulin resistance. With low thyroid function (hypothyroidism) muscle building is slowed, metabolism is slowed, sex hormones are not produced sufficiently and are out of balance, and general low energy and fatigue is experienced. How do our hormones get out of balance? Too much stress and poor food choices are the major culprits.

The best program for long term health and vitality will be one that addresses your individual needs. Working with a qualified nutrition consultant you can determine what foods you need to add to your diet, what exercise is right for you, and whether or not your hormones are in balance. As these areas are brought back into balance your metabolism will improve, enabling you to lose weight in a healthy manner. It may take some time to get the body back on track. The body has built-in healing mechanisms and with proper nutrition and healthy behaviors the body will heal. As the body heals you will lose fat and weight.

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, WI. To learn more or to schedule an appointment, call (262) 389-9907 or go to www.brwellness.com.

Five Simple New Year’s Resolutions Starters

2010-11-22T11:34:00.000-08:00

We now enter an interesting time of year – the Holiday Season. We become festive and at the same time introspective. It can be a time of excess food and drink and yet at the same time we start to ponder our New Year’s Resolution – changes we will make or what we will do differently in the coming year. For many the last thing we want to hear about is how to eat healthier, but why not, that’s what I do! Here’s a few simple suggestions for a healthier New Year, or perhaps you may want to start them now!

1. Start your morning off with a healthy protein shake for breakfast. Please use whey or rice based protein and avoid soy (I’ve written in the past on the dangers of soy protein). This is a great way to get your breakfast protein. Remember we want to have protein with each meal. And, it is a great way to eat some fruit (like a cup of frozen berries) for antioxidant protection and fiber. Berries – blueberries, strawberries, and raspberries have the most antioxidants, but you can also use half a banana, pineapple, mango, cherries, or kiwi. You can even add in some yogurt or kefir for probiotics (the good bacteria) to help your digestion and some ground flax seeds, flax seed oil, or chia seeds for healthy fats.

2. While we’re talking fats – make your own salad dressings from extra virgin olive oil and use it! Mix the olive oil with balsamic vinegar, red wine vinegar, apple cider vinegar, or lemon juice; add some garlic, Dijon mustard, or other spices and you have a very tasty dressing. Have a salad with some chicken or tuna for lunch, or have a side salad with dinner.

3. Eat one organic carrot a day! And I don’t mean a “baby” carrot. You do know there really is no such thing as a baby carrot, right? The carrot has lots of vitamins, minerals and fiber; and if it is organic you don’t even have to peel it. Just wash, eat and enjoy!

4. Eat one serving of leafy greens per day. You can get these in your salad from a variety of lettuces (no iceberg please) or for the most nutrition have kale, chard, mustard greens, collard greens, beet greens, or spinach. Except for lettuce, all the other leafy greens I mentioned are best steamed or sauted to get the most nutrition from them and they tend to taste better, particularly when sauted with garlic and butter!

5. Make home-made soups. As it gets colder our body wants to be warmed and home-made soup is a great way to do it. Start from scratch, if it is beef based or chicken based use the bones! Why does chicken soup have the reputation for healing? Because of all the nutrients (minerals) that leach out of the bones while it is being cooked. Soup is also a great way to get your vegetables in – celery, carrots, broccoli, cauliflower, onions, cabbage – and many more all go great in soup. I’ve recently become fond of cooking the soup and for the final touch putting it my VitaMax for a tasty blended soup. That’s a great way to hide the vegetables from the veggie-phobics in the family!

So, there you have it. What do you say? These aren’t too bad are they? Try them out, one or all of them. I can guarantee you’ll be pleased if you do.

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, WI. To learn more or to schedule an appointment, call (262) 389-9907 or go to www.brwellness.com.

Guest Blog - Impacts of Oral Contraceptives on Sexually Transmitted Disease

2010-11-19T11:39:00.000-08:00

This article is courtesy of Kristin Davis. She is an advocate for women's health who enjoys writing and aspires to be a journalist in New York City one day. Let me know what you think!

Although instances of unwanted pregnancy have declined recently, rates of sexually transmitted disease continue to climb. This might be explained by society’s views toward sexuality and which behaviors are acceptable and which are considered taboo. While society still clings to social stigmas regarding unwanted pregnancy, sexual promiscuity has largely been accepted. This discrepancy in societal attitude is ironic because sexual promiscuity is actually more dangerous than unintended pregnancy. While young women have several safe options in the event of an unwanted pregnancy, women who become infected with these diseases risk spreading the illness to others, permanent damage to their bodies and even death. Unfortunately, with this fixation to avoid pregnancy, many women ignore protection against this physical risk. Based on recent health trends, it is obvious that measures to prevent pregnancy do not ensure safety from disease as well.

Social stigmas regarding contraceptive use have also largely been replaced. However, many issues remain when choosing which method, including effectiveness, convenience, health risks and long term consequences. While condoms might have been the most accepted preventative tool of unwanted pregnancy, oral contraceptives have now stepped in as the leading product. These products are easy for women to use, highly effective at preventing pregnancy and affordable. Unfortunately, these contraceptives also give couples no protection against sexually transmitted disease, which could explain the rise of disease seen in America today.

It is obvious, then, that women are unaware of this method’s limitations. In fact, a serious lack of available information regarding their effectiveness and safety remains. While tempting to trust manufacturers of these contraceptives, it’s important to realize that because of this drug’s popularity, oral contraceptive manufacturing has become a major industry with huge profit potential. Drug manufacturers now promote their products heavily and send promotional materials to many health facilities. The U.S. government even endorses the use of these drugs, sending these contraceptives to family planning clinics targeting indigent, unmarried women.

Unfortunately, this heavy marketing and wide use often misleads young adults into believing these products are total health safeguards. Many oral contraceptives also advertise their products as cures to many other health conditions, including acne and mood swings. Although these products have led to the welcome decline in unwanted pregnancy, the increased rate of sexually transmitted disease might actually be a result of misconceptions regarding these products. Teens protected from pregnancy might be emboldened to have unprotected sex, believing disease prevention is just one more benefit of these “miracle drugs.”

Indeed, manufacturers of these contraceptives have little motivation to dispel these misconceptions. In fact, several manufacturers have been found guilty of contributing to the rampant misunderstanding surrounding their products, regularly failing to point out important details regarding safety. One oral contraceptive producer, Bayer HealthCare, was cited by the FDA for their misleading television advertisements. Labeling their product a total quality-of-life aid, the FDA found these ads further misled teens with unproven claims. Furthermore, Bayer was cited for substandard conditions in a plant its ingredients were manufactured in. However, the drug company’s annual multi-million dollar advertising campaigns continue to overshadow these revelations and keep its product the most popular form of oral contraception today.

Although Bayer’s lack of corporate integrity is disturbing, the severe physical consequence of these drugs is even more striking. Oral contraceptives are hormone-altering pills and can actually lead to permanent side effects, like the possibility of infertility. Originally introduced in the 1960’s, evidence today links the growing use of these drugs with the rise of cancer seen in U.S. women. Although easily dismissed by their harmless appearance, these drugs literally upset numerous significant aspects of women’s physiology as they trick the body into believing it is pregnant.

The growing number of Yaz lawsuits today highlights just how serious the health consequences of these pills are. Users of Yaz, the most popular oral contraceptive sold today, have experienced severe side effects including heart attack, stroke, blood clots, pulmonary embolisms and gallbladder disease, with some cases even ending in death. However, until sexually transmitted disease becomes the focal point of reckless sexuality, pregnancy prevention will continue to be the focus of young women, to the exclusion of other risks. A reversal in the growing trend of sexually transmitted disease requires women first learn about the limitations and dangers of this contraceptive option before blindly trusting their health and safety to it.

November 2010 Newsletter

2010-11-01T13:00:00.000-07:00

Would you believe it is already November? It's getting to be "Holiday Season" - the nutrition consultant's nightmare time of the year. Why? Well - who wants to hear about healthy eating during the holiday season? Yet, this is probably one of the times we can do the most damage due to the readily available excess food and drink. So, please do your best! Remember - balance and moderation.

I'm a big believer in two sayings. One is that you learn something new every day. Two is that if you don't know the answer to a question your best response is, "I don't know." My feature article this month deals with that exact situation. I was asked a great question - basically - how to large herbivores (animals that eat only plants) get so large? To find out read below.

November is another busy workshop month for me so I encourage you to attend or pass along the information to friends. I'll be doing another round of Nutrition Boot Camp at HeartSpace in Thiensville on the 20th and 21st and my Rejuvenation and Relaxation workshop at the Port Washington Recreation Center also on the 20th. Rejuvenation and Relaxation is one of my favorites. Come learn simple 10 minute techniques to both relax and rejuvenate the body! For full details of the workshops click here:

http://brwellness.blogspot.com/2010/05/rosen-wellness-news-and-events.html

Protein: Are You Eating Enough or How to Cows Get So Big and Not Eat Meat?

The inspiration for this article comes from two absolute truths: One – you learn something new every day; and two – if you don’t know the answer it is best to say so rather than make something up! Recently I was asked a great question during a Nutrition Boot Camp workshop. I was discussing the importance of eating animal protein. I was asked if it is so important how do cows and other animals that don’t eat meat grow so large. I had never really thought about it, so it provided an excellent learning opportunity.

First, a little background. What is protein? It is one of the six core nutrients that we humans require for life (the others being fat, carbohydrates, vitamins, minerals, and water). Protein is the structural basis of our body. It builds and repairs tissues and cells. It makes our hormones, enzymes, neurotransmitters, and antibodies. As you can see, protein is pretty important stuff! And remember, our body is essentially one big chemical factory and these processes go on continuously. Therefore, we need a constant supply of protein which is why I recommend to my clients that they consume protein with each meal and that it is approximately 30-35% of their diet. One of the factors I believe behind all the chronic diseases, such as obesity, diabetes, cancer, and heart disease is that most people do not consume enough healthy protein. In fact, if you do the math of the government recommended 2000 calorie diet, it comes out to approximately 60% carbohydrate, 30% fat, and 10% protein. If you’d like to read more about the connection between high carbohydrate diets and disease I strongly recommend Gary Taubes book Good Calories, Bad Calories.

To continue reading click here: http://brwellness.blogspot.com/2010/10/protein-are-you-eating-enough-or-how-to.html

Positive Results from Earthing in One Night

Earthing? What’s that? I’m guessing that is what you are saying to yourself. Let me explain what I believe may be the latest and greatest breakthrough in natural health!

Yesterday I received my much anticipated copy of best selling nutrition author Ann Louise Gittleman’s latest book Zapped: Why Your Cell Phone Shouldn't Be Your Alarm Clock and 1,268 Ways to Outsmart the Hazards of Electronic Pollution. The title pretty much tells it all. The short of it is that we are being exposed to increasing amounts of electromagnetic fields which disturb our body’s natural energy. The results for some people have become toxicity, fatigue, irritability, weakness, and diseases that no doctor can explain.

One of the solutions is a new concept called “Earthing” developed by Dr. Stephen Sinatra, Clinton Ober, and Martin Zucker. Along with my copy of Zapped I received one of the Earthing devices – the Earthing Universal Mat. This mat has several different ways to use it. I chose to sleep on it. Prior to going to bad my lower back was quite sore and I must admit the first part of my sleep was not very sound. I awoke around 2:00, but then something happened. I had a very interesting dream featuring a spiritual leader massaging my lower back with special healing energy and when I awoke in the morning my back felt great! Coincidence? I don’t think so. I look forward to continue to explore this device and getting some additional ones!

To learn more about the book and the Earthing devices, follow this link: http://www.unikeyhealth.com/?a=1003.

To continue reading click here: http://brwellness.blogspot.com/2010/10/positive-results-from-earthing-in-one.html

October 2010 Newsletter

2010-10-30T13:27:00.000-07:00

Happy Autumn. Hard to believe that the Fall is here already as the seasons continue to turn. I have a few articles of interest for you this month. We’ll take a look at the Fall season and how we can best nurture our body’s natural rhythms through our selection of food. I’d also like to introduce you to a reliable site for drug safety information – www.drugwatch.com. And, an interesting position being taken by Organic Valley – they are against the sale of raw milk. What’s interesting to me is that both the conventional dairies and even Organic Valley don’t get it. The people who are buying raw milk are not going to switch and buy from them. So, that only makes me less likely to purchase other products from Organic Valley.

And, another reminder of the many workshops I am offering this month in Thiensville and Hartford, Wisconsin and Cedar Falls, Iowa. Workshops include: Nutrition Boot Camp, The Five Tibetans, Stress Management, and others. For full information and registration please go to the respective web sites:

HeartSpace, Thiensville, WI http://www.blogger.com/goog_1926746502
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Copper Tree Wellness, Hartford, WI http://www.coppertreewellnessstudio.com/Workshops-temp.asp

Field of Yoga, Cedar Falls, IA https://clients.mindbodyonline.com/asp/home.asp?studioid=8947

One last item – stay tuned for an exciting announcement of the latest and greatest book from Ann Louise Gittleman. You’ll be hearing about that next Tuesday. Also look for an article in the Wall Street Journal on that day as well.

Foods for Fall

The Fall season is here. The ancient wisdom of TCM (Traditional Chinese Medicine) and Ayurveda (Traditional Indian Medicine) tells us that each season has its own rhythm and character related to the temperature and weather changes along with the variations in daylight they bring. All of these factors impact our health and vitality as the body responds to the changing of the seasons.

Each season has specific organs to be detoxified, rebuilt, and nurtured during that season. In the fall it is the lungs and the large intestine, in the winter the adrenals and kidneys, in the spring the liver and gallbladder, and in summer the heart and small intestines. In addition each season has specific foods, teas and herbs to support the body during that time. As we move from season to season over the next year I’ll devote one article to each season.

To learn how to support your body during the Fall click here: http://brwellness.blogspot.com/2010/09/foods-for-autumn-nutrition-ideas-for.html

Reliable Drug Safety Information

DrugWatch.com is a comprehensive Web site database featuring extensive information about thousands of different medications and drugs currently on the market or previously available worldwide. DrugWatch.com includes up-to-date information about prescription and over-the-counter medications and includes details about associated drug side effects to aid in the protection of patients and consumers.

The resources available on DrugWatch.com are provided to offer visitors free and accurate information to aid in the understanding of various medications and conditions. The content on the site may help consumers formulate questions for medical professionals and alert the public about important information regarding potentially dangerous side effects associated with certain medications. By providing FDA alerts, drug interactions, and potential side effects on the site, patients have access to valuable knowledge that could enhance their ability to voice concerns with their doctor and improve their quality of care.

Go to http://www.drugwatch.com/

Organic Valley Opposes Raw Milk Sales

This is an e-mail that I received from the Weston Price Foundation about this issue. Please go to my blog to read it. http://brwellness.blogspot.com/2010/09/weston-price-foundation-info-organic.html

Protein: Are You Eating Enough or How to Cows Get So Big and Not Eat Meat?

2010-10-30T08:10:00.000-07:00

The inspiration for this article comes from two absolute truths: One – you learn something new every day; and two – if you don’t know the answer it is best to say so rather than make something up! Recently I was asked a great question during a Nutrition Boot Camp workshop. I was discussing the importance of eating animal protein. I was asked if it is so important how do cows and other animals that don’t eat meat grow so large. I had never really thought about it, so it provided an excellent learning opportunity.

First, a little background. What is protein? It is one of the six core nutrients that we humans require for life (the others being fat, carbohydrates, vitamins, minerals, and water). Protein is the structural basis of our body. It builds and repairs tissues and cells. It makes our hormones, enzymes, neurotransmitters, and antibodies. As you can see, protein is pretty important stuff! And remember, our body is essentially one big chemical factory and these processes go on continuously. Therefore, we need a constant supply of protein which is why I recommend to my clients that they consume protein with each meal and that it is approximately 30-35% of their diet. One of the factors I believe behind all the chronic diseases, such as obesity, diabetes, cancer, and heart disease is that most people do not consume enough healthy protein. In fact, if you do the math of the government recommended 2000 calorie diet, it comes out to approximately 60% carbohydrate, 30% fat, and 10% protein. If you’d like to read more about the connection between high carbohydrate diets and disease I strongly recommend Gary Taubes book Good Calories, Bad Calories.

How do we get protein? It comes from both animal and plant sources. Animal sources include meat, fish, poultry, milk, cheese, and eggs. Plant sources include whole grains, legumes, nuts, and seeds. When we consume a “protein” it is broken down in our body to amino acids. Believe it or not, depending on what book you read you will get a different number for how many amino acids there actually are! But, for discussion purposes here we’ll use the number 23 with nine of them being classified as “essential”. Anytime you hear the word “essential” in nutrition means you have to eat it (your body does not make it). Animal proteins are considered complete proteins meaning they contain all the essential amino acids. Plant proteins are not, which is why you hear the famous “rice and beans” combination to provide a complete protein. People and animals that do not eat meat are therefore dependent upon getting the right mix of incomplete proteins from plant sources and mixing them together properly to build essential amino acids.

Now comes the big question – how do cows or other animals get complete proteins? Particularly since unlike humans they don’t have access to the Internet and all other kinds of sources to tell them exactly what foods to eat in what combinations so they can get the exact nutrients they need!

I did some research and found out some interesting facts. First, I came across a very succinct answer at www.everything2.com. Here’s a summary:

“Grass it mostly cellulose. And cows, like us, can't digest cellulose. So where do cows get all their nutrients? Cows have four separate stomach compartments. The rumen (one of the compartments) serves as a fermentation vat where microorganisms, such as bacteria and protozoa, break down the feed (hay, water, saliva, etc.) These microbes break down the cellulose into energy sources that the cow can digest (volatile fatty acids), and build protein, which again, the cow can digest. The rumen is quite huge (about 160 liters), and in an average cow, there are about 100 times as many bacteria as there are humans on earth.”

Then I found another interesting fact. In nature grasses are not cleaned and purified. What do I mean by that? They contain small bugs, grubs, larvae, etc. that the animals consume along with the grass! These small bugs are complete proteins! So, many of these so called “herbivores” (plant only eating animals) may in fact be eating small animals on the plants!

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.

Positive Results from Earthing in One Night!

2010-10-29T08:56:00.000-07:00

Earthing? What’s that? I’m guessing that is what you are saying to yourself. Let me explain what I believe may be the latest and greatest breakthrough in natural health!

Yesterday I received my much anticipated copy of best selling nutrition author Ann Louise Gittleman’s latest book Zapped: Why Your Cell Phone Shouldn't Be Your Alarm Clock and 1,268 Ways to Outsmart the Hazards of Electronic Pollution. The title pretty much tells it all. The short of it is that we are being exposed to increasing amounts of electromagnetic fields which disturb our body’s natural energy. The results for some people have become toxicity, fatigue, irritability, weakness, and diseases that no doctor can explain.

One of the solutions is a new concept called “Earthing” developed by Dr. Stephen Sinatra, Clinton Ober, and Martin Zucker. Along with my copy of Zapped I received one of the Earthing devices – the Earthing Universal Mat. This mat has several different ways to use it. I chose to sleep on it. Prior to going to bad my lower back was quite sore and I must admit the first part of my sleep was not very sound. I awoke around 2:00, but then something happened. I had a very interesting dream featuring a spiritual leader massaging my lower back with special healing energy and when I awoke in the morning my back felt great! Coincidence? I don’t think so. I look forward to continue to explore this device and getting some additional ones!

To learn more about the book and the Earthing devices, follow this link: http://www.unikeyhealth.com/?a=1003.

Here’s the longer description from amazon.com:

How many electronic innovations have you dialed, watched, surfed, charged, listed to, booted up, commuted on, cooked with, and plugged in today?

Consider your typical day: If you’re like most people, it probably starts in front of your coffee maker and toaster, ends as you set the alarm on your cell phone, and involves no end of computers and gadgets, televisions and microwaves in between.

We’re being zapped: Today 84 percent of Americans own a cell phone, 89 million of us watch TV beamed in by satellite, and we can’t sip a cup of coffee at our local cafe without being exposed to Wi-Fi. The very electronic innovations that have changed our lives are also exposing us, in ways big and small, to an unprecedented number of electromagnetic fields. Invisible pollution surrounds us twenty-four hours a day, seven days a week, interrupting our bodies’ natural flow of energy. And for some, that pollution has reached the point of toxicity, causing fatigue, irritability, weakness, and even illness.

But we don’t have to simply surrender. Ann Louise Gittleman brings forth the latest research into electromagnetic fields to create this groundbreaking guide for every citizen of the wireless age. With the proactive, levelheaded approach that has made her one of our most respected health experts, she not only clarifies the risks but also offers specific, step-by-step information for how anyone can minimize them. From where you place your sofa to when you use your cell phone to what you eat for dinner, Zapped is packed with strategies for avoiding and mitigating the damaging effects of electropollution.

As she examines modern life room by room, device by device, Gittleman reveals a master plan for detoxifying your surroundings and protecting yourself and your family. We don’t need to abandon our homes—or even give up our PDAs—to be healthier and happier. Based on the latest scientific data, case studies, and Gittleman’s years of clinical practice, Zapped is an empowering guide to living safely with the gadgets we can’t live without.

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.

The Dirty Baker's Dozen - Fruits and Vegetables to Buy Organic

2010-10-07T16:47:00.000-07:00

The Shopper's Guide to Pesticides ranks pesticide contamination for 50 popular fruits and vegetables based on an analysis of 89,000 tests for pesticides on these foods, conducted from 2000 to 2008 by the U.S. Department of Agriculture and the federal Food and Drug Administration. The 49 fruits and vegetables analyzed in the guide are the top 49 most consumed fruits and vegetables, as reported by the USDA, with a minimum of 100 pesticide tests between 2000 and 2009. Nearly all the studies on which the guide is based tested produce after it had been rinsed or peeled.

The most recent results had a surprising shift in one particular food moving from the "good" to the "bad" - domestically produced blueberries! This caught me by surprise as I've been distributing the old list for the past several years and always speaking highly of blueberries. For some reason, they are now finding high levels of pesticide contamination on them. Now, here's where it gets more confusing. The testing agencies do not test wild blueberries! These have been what I've been advising my clients to eat. Now, I'm not so sure. From what I read elsewhere, they do use some pesticides on them. A brand I recommend, Wyman's from Maine, does use them. The question is, what stays on the fruit?

Here's the latest information:
I recommend you buy the following organic - there are 13 listed here (the Baker's Dozen):
Vegetables highest in pesticides: celery, bell peppers, spinach, kale, potatoes, lettuce.
Fruits highest in pesticides: peaches, strawberries, apples, blueberries (domestic), nectarines, cherries, imported grapes.

These are up to you:
Vegetables lowest in pesticides: onions, corn (frozen), peas (frozen), asparagus, eggplant, cabbage, sweet potatoes, winter squash, broccoli, cauliflower.
Fruits lowest in pesticides: avocado, pineapple, mango, kiwi, cantaloupe, watermelon, grapefruit, honeydew, plums, cranberries, bananas, tomatoes.

Are You Zapped

2010-10-05T06:52:00.000-07:00

The following is courtesy of HSI-Alert! It is a promotion for the latest and greatest book from Ann Louise Gittleman called Zapped. It explores the effects of electromagnetic fields on your health and vitality. How do I know it is a great book? I was part of the review process, so trust me, it is fascinating reading.

Since there is no use in recreating the wheel, here's what HSI-Alert had to say:
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Whether you know it or not, you've been zapped.

Recluses who live in remote outposts with no electricity or wireless devices, they're not zapped. But the rest of us--we're all getting thoroughly zapped with electromagnetic fields (EMFs) generated by the numerous electrical and wireless devices in our homes, offices, schoolrooms, cars, restaurants, stores--just about everywhere.

And according to HSI Panelist Ann Louise Gittleman, Ph.D., this constant EMF immersion is nothing less than electropollution. As Ann Louise puts it, "Your body responds to it as though it were a cloud of toxic chemicals."

But there's good news here too.
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Through ceilings and walls
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I just got off the phone with Ann Louise. We talked about her newest book, "Zapped," which she describes as a handbook for recognizing EMF sources. More importantly, "Zapped" offers hundreds of invaluable tips on how to significantly reduce your electropollution exposure.

For instance: If you live in a two-story house and you have a ceiling fan downstairs, the fan's EMF filters up into the room above. So be sure you don't run that fan at night if the room above is a bedroom.

Your refrigerator also generates a very powerful EMF. So if there's a couch or an easy chair on the other side of the wall behind your refrigerator, anyone sitting there is cocooned in a powerful electromagnetic aura.

With just these two insights, you can immediately imagine the many ways your appliances fill your home with EMFs.
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Wild & wireless
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Of course, "Zapped" also closely examines the effects of our wireless world--multifunction cell phones, laptops, iPads, and all the other wonderful gadgets that bring new layers of electropollution to our daily rituals.

Especially the cell phone.

As I mentioned earlier this year, a series of international studies called Interphone, coordinated by the World Health Organization, revealed a very troubling link between heavy cell use and giloma, the type of brain tumor that ended Senator Kennedy's life.

Other studies have shown that extended cell use among young people sharply increases their risk of developing malignant brain tumors.

So what can you do to protect yourself?

Here are three essential steps Ann Louise offers in "Zapped"...

1) After dialing a number, hold the phone away from your head while the call connects--this is when the signal (and the EMF) is strongest

2) Don't sleep near your cordless phone charger--it emits radio frequency power even when it's not in use

3) Keep the calls you make from cars, elevators, trains, etc. to a minimum--enclosed spaces increase EMF power

If you've been an HSI member for a while, you know Ann Louise is a renowned nutrition specialist and the author of many books on health and healing, including "The Fat Flush Plan," a New York Times bestseller. No surprise, then, that she caps off her many excellent EMF avoidance tips with suggestions for foods and supplements that can help "zap-proof" your world.

For more info go to http://www.areyouzapped.com/

Weston Price Foundation Info - Organic Valley is Against Raw Milk!!

2010-09-29T06:20:00.000-07:00

This is an e-mail that I received from the Weston Price Foundation:

INFORMATION UPDATE

ORGANIC VALLEYS ANTI-RAW MILK POLICY

Dear Members,

As many of you may have already heard, the CROPP cooperative, producer of dairy products and other foodstuffs under the Organic Valley (OV) and Organic Prairie labels, voted at their May 13 board meeting to prohibit any of the CROPP farmer members from selling raw milk as a side business. The vote was a close onefour in favor, three againstreflecting the division of opinion among the CROPP board members themselves. After the Board vote, the cooperative took the decision to their Dairy Executive Committee (DEC) for further discussion and another vote. The result was a split, 20 votes in favor and 20 against. This policy is to take effect January 1, 2011.

We at WAPF did not immediately publicize this new policy, instead writing privately to CROPP CEO George Siemon and the members of the board, urging them to reconsider and take the issue back to the board for further discussion and another vote. In our letter, we addressed some of what we felt were misguided issues that led to the cooperatives anti-raw milk stance, such as potential liability to CROPP and marketplace competition, pointing out that these were grossly inflated and not legitimate concerns; we noted the potential downside to CROPPs reputation as a supporter of family farms; and, most importantly, we pointed out that the new policy would impose severe economic hardship on many farmers, farmers the co-op was founded to protect. (For a discussion and rebuttal of CROPPs concerns about raw milk, see below.)

Many of CROPPs farmers have high levels of debt, and they have, over the past few years, faced new financial burdens with lower pay prices and quotas that CROPP had in place for the past yearin some cases amounting to a 30 percent reduction in income. Their financial situation is recovering somewhat now, but many are challenged to make up for past losses.

Many of their farmers had active raw milk businesses established before they even joined the cooperative, many operating in states where the enterprise is unquestionably legal. Others developed raw milk customers after their incomes droppedallowing these farms to remain solvent. The new policy will force these farmers to choose between remaining a CROPP member or selling raw milk exclusively, either of which will likely lead to severe financial stress or even bankruptcy and possible loss of the family farm.

Despite our grave concerns, I received a response from George Siemon dated June 21, 2010, stating that the anti-raw milk policy would remain in effect. In the letter, Siemon insisted that CROPP is not against raw milk, and that we are standing on the same side of the river in supporting organic and local food, agricultural reform and corporate reform.

Is that true? CROPP did indeed start small, as a local cooperative of just a few dozen vegetable farmers, the Coulee Region Organic Produce Pool. The co-ops seven dairy producers soon branched out from produce to include cheese and eventually other dairy products. Unfortunately, in so doing, they opted for the industrial model. Instead of producing what consumers were asking fordairy products as natural as possible, such as low-temperature, non-homogenized milkCROPP chose to market ultra-high temperature (UHT), homogenized industrial-style milk and cream. (UHT processing takes milk to 230 degrees F, way above the boiling point, thereby killing every enzyme and immune-supporting factor in the milk.) When they branched out into eggs, they chose the industrial organic confinement model, instead of pastured poultry, something their grass-based farmers were perfectly positioned to do. Their raw cheese is actually heated to above 150 degrees. They also sell an Organic Valley brand of soy milk.

We then further delayed making any announcement about the OV decision because we were working behind the scenes with representatives of the co-op, and hoping that OV would reconsider. However, at their most recent board meeting, the board voted 7-0 that raw milk sales by their producers must not exceed 1 percent of their volume, and must be limited to family, friends and neighbors. While some board members have insisted that this anti-raw milk policy will not be enforced, we hear from others in the organization that OV is planning to strenuously enforce the policy.

In any event, for the average OV farmer, 1 percent is probably about three to six gallons per day, so the updated policy merely puts a gloss on the original anti-raw milk stance. The new policy will mean that thousands of consumers who need raw milk for their own and their childrens health will no longer be able to obtain it.

Ironically, the $12 billion dairy industry giant, Dean Foods, which owns the Horizon Organic label, the largest conventional and organic dairy producer in the United States, has specifically stated that its farmers are free to sell or provide raw milk on the side. Dean Foods/Horizon the good guys and Organic Valley hurting family farmersthis picture seems upside down.

This isn't the first time CROPP seems to have lost its bearings. A couple of years ago, the management opted to buy some of their milk from a 7200-cow industrial dairy located in an arid part of Texas, until some of their farmer-members found out and put an end to the lunacyboth their farmers and consumers saw the move as a violation of trust. Organic Valley has always represented itself as being pro-family farmertheir management shouldn't need to be reminded that a 7200-cow dairy is not a family farm!

Just as in the case of buying from factory farms, we hope CROPP farmer leadership will come to their senses and rescind their destructive anti-raw milk policy.

The unfortunate decision by the CROPP board should galvanize all of us to renew our efforts to purchase as much of our food as possible directly from local farmers; if your only choice for dairy foods and eggs is the local health food store or cooperative, make a point of purchasing from the local dairy producers listed in our Shopping Guide. Farmer-friendly brands such as Natural by Nature and farmstead dairy producers such as Traders Point Creamery, among many others, are highly rated in The Cornucopia Institute's organic dairy scorecard (ratings of all 120 organic brands www.cornucopia.org) and deserve our food dollars. Another good choice is to purchase raw grass-fed butter from one of our many advertisers in Wise Traditions and have it shipped to you.

If the farm family you get your raw milk from faces the dilemma of choosing between CROPP and direct raw milk sales, please express your support for them and do everything you can to help them choose the latter. You can help them build their customer base, reduce their expenses by offering help on the farm, and even provide the funding and financial advice they may desperately need to make the transition. The Farm-to-Consumer Legal Defense Fund can help assist with advice and model cow-share and herd-share agreements.

If you feel betrayed by a cooperative that you had always considered to be an ally, you can also visit their website, www.organicvalley.coop, and let them know how you feel. Maybe if they hear from enough of us, they will realize the damage they are doing to their brands reputation. Please consider forwarding this message to your friends and family members who might also want to convey their feelings to Organic Valley management.

Above all, lets all make the pledge to vote with our pocketbooks in support of small farmers and artisan producers instead of large commercial dairy interests that put their profits before the interests of the hard-working farmers who produce their milk and other commodities.

Sincerely yours,
Sally Fallon Morell, President
The Weston A. Price Foundation

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COMMENTS ON OV MANAGEMENT OBJECTIONS TO RAW MILK SALES BY THEIR MEMBERS

The following is a brief analysis of some of the rationale Organic Valley management and board members used in making their decision to ban and then severely limit the amount of raw milk their members could sell.

LEGAL LIABILITY
The Board articulated concerns about Organic Valley being sued if one of their farmers, selling raw milk, ran into legal trouble. This concern is dubious at best. Farmer-members of the cooperative are independent businesses. Until their truck picks up member milk, Organic Valley has no legal responsibility for it, or for unrelated sales of other milk.

MARKETPLACE FALLOUT
The Board expressed concern that if one of the Organic Valley members selling raw milk ran into trouble, and was the subject of widespread publicity, some of that manure flying around could stick on the Organic Valley label.

However, most intelligent consumers are able to discern the difference between locally distributed raw milk and Organic Valley products on the store shelves.

To mitigate this risk, without harming farmer-members who are engaged in raw milk commerce, it was suggested suggest that the co-op could:

1. Require any member that sells raw milk to immediately take down their Organic Valley sign and not wear any clothing items embroidered with the OV logo.

2. Prohibit any member that sells raw milk from discussing Organic Valley in any regard with their customers, the public or news media. Nothing should be done to overtly or covertly identify them as an Organic Valley member-supplier. If a problem were to occur, it is unlikely the news media would be interested in where the wholesale portion of the farms milk was being shipped to (and then pasteurized).

COMPETITIVE FACTORS

Raw milk sales are booming all around the country.

Consumers are going to continue to seek out raw milk. Whatever market share raw milk achieves, as the marketplace matures, will be accomplished whether or not Organic Valley implements its raw milk ban. The ban might retard growth, temporarily, but the growth will recover as non-OV farmers fill in the gaps.

However, in the meantime, this new co-op rule stands to economically injure many of its members. Many of these families operate in states where selling raw milk is unquestionably legal.

Consumers who drink raw milk are not going back to drinking OVs ultrapasteurized fluid milk. From a competitive standpoint they are buying a different product than Organic Valley is selling. Depending on how the coverage of this issue escalates, it could bring heightened attention to the fact that most of Organic Valley milk is ultrapasteurized.

DISRUPTIONS TO SUPPLY

The co-op has been concerned that sometimes their trucks show up at a farm that also sells raw milk, and the bulk tank is empty. This is obviously a waste of time, money and diesel fuel. Furthermore, the cooperative makes production plans, let's say to fill up a cheese vat with milk, and if the farmer has instead sold it to raw milk customers, it throws a real monkey wrench into their production plans. This is the one concern of the cooperative that seems legitimate.

However, a workable solution could be crafted by requiring raw milk producers to make a commitment in terms of overall volume, or percentage volume of their dairy herd, to the cooperative. They would need to contractually fulfill that commitment before they could divert milk to raw milk sales.

VIABLE ALTERNATIVE

Implementing these suggestions, or variations thereof, would be a viable alternative to the present prohibition on raw milk sales. Everyone would win. Farmers would maintain their income, consumers could choose between pasteurized and raw milk, and the cooperatives interest would be protected.

Upcoming Nutrition and Yoga Workshops

2010-09-24T13:47:00.000-07:00

I have a lot of great workshops coming up in October and November. Featuring the Nutrition Boot Camp and a fan favorite The Five Tibetan Rites of Rejuvenation. Boot Camp will be offered at HeartSpace in Thiensville, Copper Tree Wellness in Hartford, and at the Port Washington Rec Center. See all the details below:

Nutrition Workshops:

Nutrition Boot Camp

Nutrition Boot Camp – Part 1: Fundamentals of Nutrition

Learn the basics of nutrition – what to eat and why. Discover the core nutrients – protein, fat, carbohydrates, vitamins, minerals, and water – and why they are important. This information will aid you in making better choices. You’ll leave with food shopping lists, ideas for healthy meals, and a step by step transition to a healthier diet.

Nutrition Boot Camp – Part 2: Applied Nutrition

Learn how to use nutrition to address common ailments and symptoms you may suffer from, such as: digestive problems (acid reflux, gas, bloating, constipation, diarrhea), aches & pains, inflammation, blood sugar, high cholesterol, fatigue, stress, emotional issues (anxiety, depression, mood swings, PMS), and hormones.

October 9 - Copper Tree Wellness Studio, Hartford, WI (10:00 AM – 5:00 PM) - Parts 1 and 2
October 10 – HeartSpace, Thiensville, WI (11:00 PM – 5:00 PM) - Parts 1 and 2
November 20 - HeartSpace, Thiensville, WI (1:00 PM-4:00 PM) - Part 1
November 21 – HeartSpace, Thiensville, WI (1:00 PM-4:00 PM) - Part 2
January 23, 2011 – Port Washington Recreation Center (10:00 PM – 5:00 PM) - Parts 1 and 2

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Get the Salt Out

Just like sugar, we’re also told to watch our sodium (salt) consumption. But there’s more to the story. We do need sodium for optimal performance. This workshop will review the true facts about sodium and salt and provide practical tips on how to get the salt that you do need and avoid what you don’t need.

October 21 -Mequon-Thiensville Recreation Department, Range Line School, 11040 N. Range Line Road, Mequon, WI (12:30 PM – 1:30 PM)

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Guess What Came to Dinner?

Do you feel tired? Do you have digestive problems? Do you have food sensitivities or environmental intolerances? Have you developed new allergies? Believe it or not, you may be an unsuspecting victim of the parasite epidemic that is affecting millions of Americans. This workshop will introduce you to these unfriendly critters, why they are on the rise, what they can do to you, how to avoid them, and how to get rid of them.

November 18 -Mequon-Thiensville Recreation Department, Range Line School, 11040 N. Range Line Road, Mequon, WI (12:30 PM – 1:30 PM)
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Yoga Workshops:

Relaxation and Rejuvenation
The Joy of Relaxation... Simple Stress Management Techniques

Stress is the most widespread affliction in our fast paced world. It affects people of all ages. It comes from a wide variety of sources and is at the root of many common cardiovascular, digestive, energy, and weight complaints. Learn the impact of stress on your body, but more importantly learn techniques to reduce its effects.

Rejuvenation... The Five Tibetan Rites of Rejuvenation

Come learn these simple techniques to improve your physical and mental vitality. Practiced by a remote sect of Tibetan monks, these rites were brought to the West by a British Army colonel fascinated by stories of monks that had discovered the secret to longevity. The Five Tibetans are a great way to start the day. The complete practice requires only 10-15 minutes.

October 8, 2010 – HeartSpace, Thiensville, WI – 7:00-9:00 PM
December 10, 2010 - HeartSpace, Thiensville, WI – 7:00-9:00 PM

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For more information call 262-389-9907 or e-mail: bernie@brwellness.com
To register:
HeartSpace events: (262) 242-6521
CopperTree Wellness Studio: (262) 670-6688
Port Washington Rec Center: (262) 268-1359

Information web site: DrugWatch.com

2010-09-21T08:28:00.000-07:00

DrugWatch.com is a comprehensive Web site database featuring extensive information about thousands of different medications and drugs currently on the market or previously available worldwide. DrugWatch.com includes up-to-date information about prescription and over-the-counter medications and includes details about associated drug side effects to aid in the protection of patients and consumers.

The resources available on DrugWatch.com are provided to offer visitors free and accurate information to aid in the understanding of various medications and conditions. The content on the site may help consumers formulate questions for medical professionals and alert the public about important information regarding potentially dangerous side effects associated with certain medications. By providing FDA alerts, drug interactions, and potential side effects on the site, patients have access to valuable knowledge that could enhance their ability to voice concerns with their doctor and improve their quality of care.

Go to http://www.drugwatch.com/

Foods for Autumn: Nutrition Ideas for the Upcoming Fall Season

2010-09-16T13:02:00.000-07:00

September is here and it is my personal favorite month of the year. I enjoy the cooler weather, the start of football season, the “back to school” transition, and of course my birthday! But of course there is more to it than that. The ancient wisdom of TCM (Traditional Chinese Medicine) and Ayurveda (Traditional Indian Medicine) tells us that each season has its own rhythm and character related to the temperature and weather changes along with the variations in daylight they bring. All of these factors impact our health and vitality as the body responds to the changing of the seasons.

Each season has specific organs to be detoxified, rebuilt, and nurtured during that season. In the fall it is the lungs and the large intestine, in the winter the adrenals and kidneys, in the spring the liver and gallbladder, and in summer the heart and small intestines. In addition each season has specific foods, teas and herbs to support the body during that time. As we move from season to season over the next year I’ll devote one article to each season.

For the autumn the focus is on the lungs and the large intestines. The lungs are the gateway into the body for perhaps the most important nutrient – oxygen. Oxygen provides our cells with the energy to sustain our life. But through the lungs environmental irritants also enter our system, these are the various pollutants and natural substances that we breathe in that can create a variety of symptoms for us such as allergic reactions, asthma, or general congestion. Herbs such as Usnea, Licorice root, and Echinacea root support the lungs as they are soothing, anti-inflammatory and anti-bacterial.

The large intestines are the home to many types of bacteria – both the good and the bad. The good bacteria aid our digestion and convert our waste into beneficial vitamins (B vitamins and Vitamin K) and help digest fiber. The bad bacteria are at the root of many digestive ailments such as gas, bloating, diarrhea, constipation, and IBS. Many of my clients (and other Americans as well) suffer from these symptoms simply because their gut bacteria is out of balance with the bad bacteria outnumbering the good. I recommend two ways for my clients to increase their good bacteria. One way is through eating nurturing, immune-enhancing foods such as yogurt, kefir, and raw sauerkraut, as well as fiber from flax, psyllium, or chia seeds. The second way is through supplementation with probiotics.

However, with all nutritional supplements there are all kinds of quality out there. You will read all kinds of claims. Here’s what to look for to ensure a high quality probiotic:
• Has living bacteria that ensures the bacteria are alive and active.
• Is packaged in a fermented culture to provide a continual feeding system for the bacteria.
• Includes organic acids to promote the growth of good bacteria in the colon.
• Is enteric coated to keep it intact and survive the stomach and bile acids until it reaches the colon.
• Provides evidence that it is gluten-free, non-GMO, hypoallergenic, and without preservatives.
• Has proven adhesion, meaning it sticks to the walls of the digestive tract.
• Is safe for infants, children, women and men as well as those with compromised immune systems.
• Has multiple strains of beneficial bacteria including the TH-10 strain. TH-10 strain defends against yeast, parasites, and pathogenic bacteria overgrowth that create endotoxins.

The tea for autumn is Fenugreek. It has a lubricant quality that dissolves mucus in lungs and moistens the digestive tract to provide these organs the additional support they need during this season. The list of autumn friendly spices includes cinnamon, cloves, nutmeg, and anise.

In addition to those foods recommended above for the large intestines, I’d recommend the following: Obtain your protein from lean beef, veal, lamb, poultry, fish, shellfish, and legumes (lentils, black beans, pinto beans, garbanzo beans, split peas). For fruits go low on the glycemic index with berries, apples, pears, peaches, and nectarines. It is a great time to get local apples! For vegetables (as always) look first for what is in season and eat all the colors of the rainbow.

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.

September 2010 Newsletter: Walking the Talk Part 2 and FrankenFish

2010-08-31T07:01:00.000-07:00

Greetings! I hope you’ve all had a great summer, hard to believe that Fall is practically here and the kids are back to school. Even harder to believe I have two in High School! It was a busy summer for me with the introduction of my new meal plan programs. My clients loved them as they felt better and lost weight! Since I want to share them with as many people as possible, I am offering a back to school special of $50 off the one month meal and consult program for the month of September. Call or e-mail for details.

I’ve been busy planning nutrition and yoga workshops for the fall and there’s quite a bit coming up soon. I’d love to see you there or pass on the information to a friend or loved one. I’ll be doing my Nutrition Boot Camp at HeartSpace in Thiensville (October and November), Copper Tree Wellness in Hartford (October), and in Minneapolis (December). I’ll also be doing a whole weekend of nutrition workshops in Cedar Falls in October.

For a complete listing of workshops, dates, times, and locations click here Workshop Information

For details at each location click here:
HeartSpace, Thiensville, WI
Copper Tree Wellness, Hartford, WI
Devanadi Yoga, Minneapolis, MN
Field of Yoga, Cedar Falls, IA

One last promotional note – yoga teacher training starts again in October. Once again Meg and I will be offering a 200 hour Yoga Alliance approved training with both weekday and weekend options. For more information click here YogaOne Vinyasa Flow Teacher Training.

Walking the Talk Part 2

In continuing the “walking the talk” theme from last month I also need to mention my new friend Susan Siemers. She is a fellow graduate of the Kellogg School of Management at Northwestern, former business executive, and now is into raw milk farming. And you thought I made a career change! Anyway, she hosted me earlier in the month, showed me the ropes around the farm, and taught me how to make kefir, yogurt, cheese, and pickles. She also makes great soap from goat’s milk. It is very good for complexions. In fact, my daughter Mollie is now a fan and I am getting some for her friend! If you’re interested in some high quality soaps, visit Susan’s web site Ceres & Co.

Also last month I learned how to make herbal tinctures from my friend Phyllis Heitkamp. We made three: black walnut to kill bugs in the stomach (the one that did the magic for Mollie), a motherwort-hawthorn mixture for heart health, and a mullein-lobelia mixture for glandular support.

Walking the Talk Part 2: Supporting Food with Supplements

In my feature article Walking the Talk Part 2: Supporting Food with Supplements, I describe my personal program. You’ll notice that glandular support is included. For more on why we need supplements, how to determine what supplements you need, and to see my daily plan click here
Supporting Food with Supplements - My Personal Plan

And one last walker of the talk. My friend Glen Depke a naturopath who lives in California. His latest blog post was why treating symptoms does not work and how we need to get to the root of the cause. To read click here Symptom Care Doesn't Work

Franken-fish: Genetically Modified Salmon is Coming

As I like to say, you can’t make this stuff up. This perhaps is one of the more disturbing stories I read recently. I saw it in the Price-Pottenger Journal of Health and Healing Summer 2010 issue. Genetically modified salmon to be bigger. That is really scary to me. For the full story click here
Genetically Modified Salmon

A Special Thanks

And thanks to my yoga anatomy guru David Keil (not the Homestead football coach for you in the Mequon area) I’ve resolved a physical complaint that had been bothering me for about eight months. He is an expert in trigger points and successfully diagnosed the pain I had in lifting my right arm over head along with the feeling of a knife stabbing me in my right scapula. Who would think it would be triggered in the neck. Sure enough, while talking to him, I put my left hand fingers where he directed and lifted my right arm over head and no pain!

David will be coming to YogaOne in April to do anatomy training. He is awesome. He also has some great DVDs. Check them out at Anatomy

Walking the Talk Part 2: Supporting Food with Supplements

2010-08-25T10:45:00.000-07:00

This is the second installment in my “Walking the Talk” series. Previously I answered the most common question I receive from clients (and friends): what I eat and why. Now I’ll answer the second most popular question. If we eat all the right foods, do we really need to take supplements?

In an ideal world we would be able to obtain all our nutrients from food – fat, protein, carbohydrates, vitamins, and minerals. Unfortunately, we do not live in such a world. Most of the plant food we consume is grown on land that is now mineral deficient, making these valuable food sources of vitamins and minerals deficient. Minerals are particularly important as they are the catalysts behind our bodily functions. Since we do not make them in our body we must get them from food. Most of the animal food we consume is from animals that are not healthy since they are being fed the same nutrient deficient food along with antibiotics and hormones. Even if you eat as clean as possible, as I and many others try to do, I stick with my conclusion that we just are not getting everything we need from our food.

Notice that I use the word “supplement”. This means we still need to eat our healthy foods and supplement with what we are not getting from the diet. I’ll tell all my clients I can give you all the supplements in the world, but if you do not eat healthy they will have minimal effect. You may not be feeling any symptoms, but that does not mean things are not happening in your body which will one day be symptoms.

How do we know what our body needs and what we are not getting from our diet? The easiest way is to be in touch with what we are feeling in our body. Symptoms that present are often signs of underlying nutritional deficiencies. Also, there are a variety of tests that I’ll use with clients to determine nutrient levels and/or deficiencies.

When creating a supplement program I consider two aspects. I start with the baseline – the supplements I believe everyone should use. Then I address the specific nutrients that may be lacking (determined as described above through symptoms and testing) and suggests proper supplements

Here’s how that translates for me. The baseline supplements support digestion and our need for a variety of vitamins and mineral support. I’ll start with digestion. We can be eating the best foods in the world, but if we don’t digest well, we won’t get all the nutrients available to us. Constipation, diarrhea, gas, bloating, acid reflux, headaches, ADD/ADHD, even anxiety and depression are all signs of poor digestion. To support digestion, I recommend digestive enzymes and probiotics. I take enzymes with each meal and probiotics on an empty stomach. As we age we make less of our own digestive enzymes, so another reason for supplementation. Many of my clients report amazing results from just doing these two simple supplements.

The second component of the baseline is what I’ll call a “multivitamin”, but not as you typically find in the vitamin section of the drugstore. I’ll pull together several products to deliver these components. Currently I am taking cod liver oil and high vitamin butter oil from Green Pastures along with IntraMax from Drucker Labs. The cod liver oil and high vitamin butter oil deliver my fish oils and my fat soluble vitamins – A, D, E, and K. The IntraMax delivers a wide range of nutrients including: vitamins, minerals, amino acids, antioxidants, more enzymes, etc. It is my super “multivitamin” and made from food.

This is another important point. I am a big believer in vitamins and supplements made from real foods, not in the laboratory. Those made in the laboratory are synthetic vitamins and often times not the full vitamin complex. Ever notice why your urine may be bright yellow after taking vitamins? That is why. Your body simply can’t process all these synthetic vitamins.

Next I look at is what I am experiencing in my body. So, as a middle aged male I am concerned about my prostate, heart, and overall energy levels. I take CoQ10 for heart health and to boost energy and I take a variety of glandular to support prostate and endocrine gland functions. I find that many of my clients also benefit from glandular products as they provide the direct nutrition that our endocrine glands require. These glands are among the first to suffer from poor nutrition. How do you know if your endocrine glands need support? If you’re tired, losing your hair in clumps, find your sex drive lacking, or for women if you suffer from PMS or any other female symptom – those are your glands asking for help!

I hope you find this information useful. If you are interested in having a supplement program designed specifically for yourself, please call my office and I’d be happy to help.

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.

August 2010 Newsletter: Walking the Talk

2010-07-31T10:29:00.000-07:00

Walking the Talk

One of the themes playing itself out lately in my life is the importance of both our words and our actions. While we can say whatever we want, what we do is really where the rubber meets the road. We see this all the time. People say one thing, perhaps because it is the socially or politically acceptable thing to say, but their real world behavior is quite different. We all know these examples: the doctor that smokes cigarettes; the dietician that is excessively overweight; the nutrition whiz that eats and drinks whatever they want; or even the yogi who preaches peace and love and yet performs harmful acts.

This past week I was struggling to come up with my monthly article for the local paper. I was going to use something someone else wrote and with their permission re-write it more into my language and expression. But, as I was going to do it, it didn’t feel authentic. It wasn’t me. While it was great information, it wasn’t what I wanted to communicate. Then it occurred to me. At almost every talk I do people ask me what I eat. And there it was – the topic for an article! As I wrote the article, I realized I do walk my talk for the most part. We all have an occasional moment of food weakness (usually a sugary temptation), but overall I was pretty pleased. My next thought, what about the people whose information I follow. Do they walk the talk? Well this month I was able to experience two of these people first hand and I’ll report on that below.

To read my article on what I eat, click here: http://brwellness.blogspot.com/2010/07/walking-talk-heres-what-i-eat.html.

One last note. Also this last month I’ve been lining up my fall schedule and it is loaded already with nutrition and yoga workshops and talks, as well as with yoga teacher training. In October I’ll be at Copper Tree Wellness (Hartford, WI). In October, November, and December I’ll be at HeartSpace (Thiensville, WI). In late October I’ll be making a return to Cedar Falls, IA. And, in December I’ll be in Minneapolis. For details click here: http://brwellness.blogspot.com/2010/05/rosen-wellness-news-and-events.html.

To learn more about the YogaOne Vinyasa Flow 200 hour Teacher Training program starting in October and running through June click here: http://www.yogaonestudio.com/pages/training.html.

The First Lady of Nutrition

This past month I had the privilege of studying in person with Ann Louise Gittleman. I’ve spoken of her in prior newsletters and am a big fan of her nutrition philosophy which is shared in the over 30 books she has written. On my blogs you’ll see reviews of some of my favorites. To get to the point – she walks the talk! While I was there I was able to meet some of the other people at UniKey Health that I’ve spoken with over the phone over the past several years – Liz Beck, James Templeton, Carol Templeton, and Roz Livingston. They too all walk the talk! So thanks to all of you for making we welcome and a special thanks to Ann Louise for all the information she shared.

Ann Louise is an innovator in nutrition - always coming up with something new and interesting. Her latest book Fat Flush for Life is awesome. A new weight reduction program she recently developed is the Smoothie Shakedown. If you’re looking to lose some weight in a safe way over a two week period of time this is a great plan. For more information visit http://www.unikeyhealth.com/?a=1003 and click on Smoothie Shakedown. For more information about Ann Louise visit http://www.annlouise.com/

The Master Herbalist

Also this past month my daughter Mollie who is generally very healthy had an interesting physical ailment going on. I tried all the things that I knew of that I thought would help, but we really didn’t get anywhere. After about a week, I took her to see my local Master Herbalist and author Phyllis Heitkamp. Well sure enough, she figured it out, and within just over a day, Mollie was back to normal! And as a bonus, the next week she had me over, and taught me how to make my own herbal tinctures so I now have some important ones on hand and ready. Phyllis has written two books about herbs, both available at amazon.com

Need to Eat Gluten Free and/or Dairy Free

Give me a call or send an e-mail to learn about my healthy eating meal plans, complete with shopping lists and recipes. I have gluten free, dairy free, and gluten and dairy free weekly plans. It’s a great way to get started on the road to healthier eating.

Walking the Talk: Here’s What I Eat

2010-07-27T20:07:00.000-07:00

As a nutrition consultant, one of the most frequent questions I’m asked by clients, friends, and other curious people is, “So, what do you eat?” That’s a fair question right? You certainly want your nutrition consultant to be eating healthy foods! You wouldn’t want them eating donuts for breakfast and fast food burgers and fries for lunch and dinner. Nothing worse than the doctor who smokes cigarettes! So, here’s a look at what I typically eat:

Breakfast: I’m a big fan of a protein shake/smoothie in the morning. I find them to be filling and satisfying and easily last me until lunch time. My basic ingredients are 8 ounces of water (or a special cranwater concoction), a high quality protein mix (either whey, brown rice, pea, or some combination of these – never soy!), a cup of berries (blueberries, strawberries, or raspberries or some combination of them) either fresh or frozen, a handful of nuts and/or seeds (Brazil nuts, almonds, sunflower seeds, pumpkin seeds), some fresh greens or green powder, flax seed oil or ground flax seeds or chia seeds, and on occasion some yogurt and/or kefir. What does this provide? Plenty of protein, antioxidants, fiber, omega 3 and 6 fats and a whole bunch of other vitamins and minerals. On the days that I don’t have a smoothie, I’ll have eggs on some steamed leafy greens or sprouted toast or in an omlete with a bunch of vegetables.

Lunch: Generally 2-3 days of the week it will be one of the egg dishes that I describe above. Other days it will be based on leftovers from the previous night’s dinner. There is usually some type of animal protein involved, it can be grass fed beef, turkey, or lamb. As a B blood type I don’t do real well with chicken or bean dishes, so I tend to avoid them. At the present time I am also limiting my fish due to mercury. A hair tissue mineral analysis that I did on myself indicated higher levels of mercury than I’d like to see which I believe that was a result of eating a lot of fish. Remember – everything in moderation! During the warmer month I tend to have this with raw vegetables in some type of salad and during the cooler months with cooked vegetables. I use a homemade salad dressing from olive oil and vinegar. Maybe once or twice a week it will be in the form of a sandwich on sprouted grain bread; on occasion it will be over brown rice or quinoa. I’ll also throw in some soup as I have a great curried cauliflower, carrots, and pea soup recipe that I enjoy.

Dinner: Dinner is similar to lunch on the days I don’t have eggs. There will be an animal protein along with several types of vegetables usually steamed or stir-fried in coconut oil. Once a week or so I’ll do my baked sweet potato fries. On about four of the days I’ll also have a whole grain side of brown rice, quinoa, or brown rice pasta.

I’m not a big snacker. As I said, the smoothie usually lasts me until lunch. Sometimes between lunch and dinner I’ll get a little hungry and I’ll have a hard-boiled egg, a protein bar, a piece of fruit, a handful of nuts, or a bit of cheese.

What basic guidelines am I following? I don’t skip meals. I’m having protein at each meal. I’m eating lots of vegetables of all different varieties and colors, both cooked and raw. I’m limiting my carbohydrates in the form of grains, only doing whole grains, and not more than once per day. I make sure I get high quality fats from the coconut oil, olive oil, flax seed oil, and organic butter or ghee. I eat real food, avoiding processed and refined foods. I have an occasional sweet, but of good quality. Nothing like a homemade organic chocolate chip cookie! And, I have an occasional sweet of not so good quality – yes you may run into me at Dairy Queen occasionally! And I do still love my pizza, but usually once a month at the most. I try to limit eating out.

As I tell my clients, the most critical component is to control your home environment. If it is not in your house, you’re not going to eat it, and after a while a nightly trip to go get ice cream will get tiring!

I do use some supplements for additional nutritional support, but that will be the subject for next time!

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.

The Fourfold Path to Healing

2010-07-08T09:19:00.000-07:00

Looking for natural cures for chronic diseases (cancer, heart disease, hypertension, diabetes, digestive issues, emotional issues, etc) then take a look at Dr. Thomas Cowan's The Fourfold Path to Healing. Billed as the "companion to Nourishing Traditions" (Sally Fallon's excellent book), this book utilizes nutrition, nontoxic therapeutics, movement, and meditation to facilitate healing. Truly a book that will transform your thinking and guide you along the way to vibrant health.

Eat Fat - It's Good For You - 2 for 1 Today

2010-07-04T11:35:00.000-07:00

Happy July 4th! Celebrate your Independence, break away from the conventional thinking about fat. Eat fat - it is good for you. Of course it needs to be the right kinds of fat. Today I offer two books that provide both scientific evidence, real life experience, and rational thinking as to what fats we need and why. Eat Fat, Lose Weight by Ann Louise Gittleman and Eat Fat, Lose Fat by Dr. Mary Enig and Sally Fallon both explain how we don't get fat from eating fat, and in fact eating fat will help us lose weight!

The Whole Soy Story

2010-07-02T09:29:00.000-07:00

Do you still think soy is a health food? The Whole Soy Story: The Dakr Side of America's Favorite Health Food will set you straight. As Dr. Mercola says, "Kaayla Daniel blows the lid off nutritional dogma. Soy is NOT a miracle food." This book tells it all!

July Newsletter: Summer Time - Get Your Fresh Veggies

2010-07-01T09:00:00.000-07:00

Wow! July already! Time to get outside and get that natural Vitamin D along with your healthy fruits and vegetables right from the garden!

As I like to say, you can’t make this stuff up! Apparently I suffer from a new mental disease called orthorexia nervosa. This was written up in England’s The Guardian and is used to describe people with “healthy eating disorder”! To read all about it click here: http://www.naturalnews.com/029098_orthorexia_mental_disorder.htm

One of the areas where I am growing my practice is the ability to work with out of town clients. With my new meal plans program and some new high quality supplement providers it makes is easy to work with people throughout the US. One of these new providers – BioPharma Scientific is highlighted below.

So, if you know anyone who could use some nutritional help, please pass along me name and information!

Gluten Free and Dairy Free Meal Plans

Over the past few months I’ve been mentioning that I now provide meal plans. I have several weeks of gluten free and dairy free eating. Gluten and dairy are two of the foods that many people are sensitive to. By following a gluten and dairy free diet for this short period of time most people will feel better and get relief from a variety of gastrointestinal symptoms. If you’ve ever wondered if you have a gluten or dairy sensitivity, this is a great way to find out. For more details, give me a call or send an e-mail. For a sample day of the diet click here: http://brwellness.blogspot.com/2010/06/lose-weight-feel-better-sleep-better.html

Man Eating Plants?

Several months ago I attended the Weston Price Foundation annual conference and spent a very interesting day on the learning tract entitled “plant toxins”. While we are not exactly dealing with Audrey II the man eating plant of the Little Shop of Horrors, there is definitely some very important and useful information to understand about naturally occurring chemicals in plants that may be toxic to some people. Think about it – a plant is a living being and just like you and I, wants to survive. To learn all about phytates, protease inhibitors, the nightshade family, and oxalates continue to my blog: http://brwellness.blogspot.com/2010/06/man-eating-plants.html

Introducing BioPharma Scientific

I’m always on the outlook for new and reputable products. One of my best sources for new products comes from other natural practitioners – so thank you to Dr. Ray Bisesi, DC for introducing me to BioPharma. The products I recommend are the NanoGreens and NanoReds – specifically designed for people who want to boost their consumption of anti-oxidants and for those who just plain don’t like to eat their fruits and veggies. Yes, I prefer that you eat your fruits and veggies, but not everyone listens!

What I also like about these products is that you can order them direct from the company through a web site. This allows me to provide improved and quicker service to my out of town and out of state clients. One tip with these – if you are consuming them just with water they taste better with a little squeeze of lemon juice! Check them out (and better yet, try some) at http://www.mybiopharmacy.com/a/2428

Have a great holiday weekend and a wonderful healthy month!

Bernie

Man Eating Plants?

2010-06-25T14:03:00.000-07:00

Several months ago I attended the Weston Price Foundation annual conference and spent a very interesting day on the learning tract entitled “plant toxins”. While we are not exactly dealing with Audrey II the man eating plant of the Little Shop of Horrors, there is definitely some very important and useful information to understand about naturally occurring chemicals in plants that may be toxic to some people. Think about it – a plant is a living being and just like you and I, wants to survive. Therefore, it has some built in mechanisms to do so.

Nature has placed a variety of anti-nutritional factors and toxins in grains, nuts, seeds and beans for a variety of reasons. Let’s take a look at a few of them.

Phytates are found in beans, grains, and seeds. Their primary function is to prevent premature sprouting. Ever wonder why we’ve found seeds that are thousands of years old, still intact, and able to grow plants from them? That’s why – the phytates have protected them from being “digested” and maturing. However, when we eat them, phytates that are still intact block proper absorption of many minerals, including zinc, calcium, and iron. So - while we are told that whole grains, nuts and seeds contain many valuable vitamins and minerals – our ability to digest and assimilate them is greatly diminished if the phytates are still present. This is why sprouting and fermentation are promoted to deactivate the phytates so the nutrients are available. And, this is why I encourage my clients to eat sprouted breads and fermented vegetables.

Protease inhibitors disrupt our ability to utilize the enzymes that help us digest protein. An example is trypsin, found in soybeans, other beans, grains, nuts, seeds, vegetables of the nightshade family (more about them later) and other fruits and vegetables. In most cases trypsin is neutralized by cooking, however not in the case of the soybean. So – while we are told that soy is an excellent source of protein – the actual truth is that it is difficult to digest and when mixed with other proteins (“protein shakes” or “health bars”) it is also inhibiting the digestion of those proteins. As I like to say, “It is not what happens in a test tube, but what happens in your body.” This is only one of the reasons why soy is not a health food despite what the food manufacturers tell you!

Back to the nightshade family. This includes white potatoes, tomatoes, peppers, and eggplant. These foods have been linked to muscle pain and tightness, morning stiffness, poor healing, arthritis, insomnia, heart burn and gall bladder problems. Many people have eliminated the above symptoms by removing nightshades from their diet. The reason behind this – nightshades contain calcitriol, the most active form of Vitamin D. To make a long story short, calcitriol signals the intestines to absorb calcium from the diet. If we have too much it leads to high blood calcium. The quick and easy solution for the body is to store the extra calcium in the soft tissues. Overtime these deposits build up, a condition known as calcinosis. Rather than your joints wearing out (the common view of osteoarthritis) perhaps the truth is that the cartilage is being slowly calcified?

One last plant toxin – oxalates – the salt form of oxalic acid. Again, I’ll get right to the point. Oxalates inhibit the absorption of calcium and represent about 80% of all kidney stone issues. Oxalates are found in a variety of plant foods, but the highest sources are in soy protein, spinach, peppercorns, and peanuts. Please note that cooking does not destroy oxalates, although they will reduce them slightly. This is another reason to avoid soy and why I recommend that spinach be cooked and not consumed as a large salad. One of the doctors at the conference told the story of another doctor who decided to eat healthy. Part of his plan was to have a large spinach salad every day for lunch. Within two months, he had developed severe kidney stones!

So where am I going with all of this? We are all individuals and all react differently to food. However, there are times when we think we are eating healthy foods, yet still seem to have discomfort, gas, indigestion, or a variety of other symptoms. It is at those times when we need to look really closely to see if there is something in the diet that is at the root cause.

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, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to http://www.brwellness.com/.

USDA Dietary Guidelines for 2010 - Press Release from the Weston Price Foundation

2010-06-23T12:57:00.000-07:00

PRESS RELEASE

PROPOSED 2010 USDA DIETARY GUIDELINES --A RECIPE FOR CHRONIC DISEASE

Weston A. Price Foundation Proposes a Return to Four Basic Groups of Nutrient-Dense Foods

WASHINGTON, DC, June 21, 2010: The proposed 2010 USDA Dietary Guidelines are a recipe for infertility, learning problems in children and increased chronic disease in all age groups according to Sally Fallon Morell, president of the Weston A. Price Foundation.

"The proposed 2010 Dietary Guidelines perpetuate the mistakes of previous guidelines in demonizing saturated fats and animal foods rich in saturated fatty acids such as egg yolks, butter, whole milk, cheese, fatty meats like bacon and animal fats for cooking. The current obesity epidemic emerged as vegetable oils and refined carbohydrates replaced these healthy, nutrient-dense traditional fats. Animal fats supply many essential nutrients that are difficult to obtain from other sources," explains Fallon Morell.

"The revised Guidelines recommend even more stringent reductions in animal fats and cholesterol than previous versions," says Fallon Morell, "and are tantamount to rearranging the deck chairs on the Titanic. While the ship of state sinks under the weight of a crippling health care burden, the Committee members are giving us more of the same disastrous advice. These are unscientific and grossly deficient dietary recommendations."

The Weston A. Price Foundation is a non-profit nutrition education foundation with no ties to the government or food processing industries. Named for Dr. Weston A. Price, whose pioneering research discovered the vital importance of animal fats in human diets, the Foundation has warned against the dangers of lowfat and plant-based diets.

"Basic biochemistry shows that the human body has a very high requirement for saturated fats in all cell membranes; if we do not eat saturated fats, the body will simply make them from carbohydrates, but excess carbohydrate increases blood levels of triglyceride and small, dense LDL, and compromises blood vessel function," says Fallon Morell. "Moreover, high-carbohydrate diets do not satisfy the appetite as well as diets rich in traditional fats, leading to higher caloric intakes and often to bingeing and splurging on empty foods, resulting in rapid weight gain and chronic disease."

The proposed guidelines will perpetuate existing nutrient deficiencies present in all American population groups, including deficiencies in vitamins A and D found in animal fats, vitamins B12 and B6 found in animal foods, as well as minerals like calcium and phosphorus, which require vitamins A and D for assimilation. Moreover, low intakes of vitamin K2, are associated with increased risk of heart disease and cancer. The main sources of vitamin K2 available to Americans are egg yolks and full-fat cheese. Incredibly, the Guidelines single out cheese as an unhealthy food!

Fallon Morell notes that by restricting healthy animal fats in school lunches and diets for pregnant women and growing children, the Guidelines will accelerate the tragic epidemic of learning and behavior disorders. The nutrients found most abundantly in animal fats and organ meats-including choline, cholesterol and arachidonic acid-are critical for the development of the brain and the function of receptors that modulate thinking and behavior. Studies show that choline helps the brain make critical connections and protects against neurotoxins; animal studies suggest that if choline is abundant during developmental years, the individual is protected for life from developmental decline. The National Academy of Sciences recommends 375 mg per day for children nine through thirteen years of age, 450 mg for pregnant women and 550 mg for lactating women and men aged fourteen and older. These amounts are provided by four or five egg yolks per day-but that would entail consuming 800-1000 mg cholesterol, a crime by USDA standards. In their deliberations, the committee referred to this as the "choline problem." Pregnant women and growing children especially need to eat as many egg yolks as possible-yet the Guidelines demonize this nutrient-dense food.

The Guidelines lump trans fats together with saturated fats-calling them Solid Fats-thereby hiding the difference between unhealthy industrial trans fats and healthy traditional saturated fats. Trans fats contribute to inflammation, depress the immune system, interfere with hormone production, and set up pathological conditions leading to cancer and heart disease, whereas saturated fats fight inflammation, support the immune system, support hormone production and protect against cancer and heart disease.

The vitamins and fatty acids carried uniquely in saturated animal fats are critical to reproduction. The Weston A. Price Foundation warns that the 2010 Guidelines will increase infertility in this country, already at tragically high rates.

"The 2010 proposed Guidelines represent a national scandal, the triumph of industry clout over good science and common sense," says Fallon Morell. "It must be emphasized that the Guidelines are not based on science but are designed to promote the products of commodity agriculture and-through the back door-encourage the consumption of processed foods. For while the USDA food police pay lip service to reducing our intake of refined sweeteners, trans fats, white flour and salt, this puritanical low-fat prescription ultimately leads to cravings for chips, sweets, sodas, breads, desserts and other empty food-and-beverage-like products just loaded with refined sweeteners, trans fats, white flour and salt."

The Weston A. Price Foundation proposes alternative Healthy 4 Life Dietary Guidelines, which harkens back to the traditional four basic food groups, but with a renewed emphasis on quality through a return to pasture-based feeding and organic, pesticide-free production methods:

Every day, eat high quality, whole foods to provide an abundance of nutrients, chosen from each of the following four groups:

ANIMAL FOODS: meat and organ meats, poultry, and eggs from pastured animals; fish and shellfish; whole raw cheese, milk and other dairy products from pastured animals; and broth made from animal bones.

GRAINS, LEGUMES AND NUTS: whole-grain baked goods, breakfast porridges, whole grain rice; beans and lentils; peanuts, cashews and nuts, properly prepared to improve digestibility.

FRUITS AND VEGETABLES: preferably fresh or frozen, preferably locally grown, either raw, cooked or in soups and stews, and also as lacto-fermented condiments.

FATS AND OILS: unrefined saturated and monounsaturated fats including butter, lard, tallow and other animal fats; palm oil and coconut oil; olive oil; cod liver oil for vitamins A and D.

AVOID: foods containing refined sweeteners such as candies, sodas, cookies, cakes, etc.; white flour products such as pasta and white bread; processed foods; modern soy foods; polyunsaturated and partially hydrogenated vegetable oils and fried foods.

* * * * * * * * *

The Weston A. Price Foundation is a 501C3 nutrition education foundation with the mission of disseminating accurate, science-based information on diet and health. Named after nutrition pioneer Weston A. Price, DDS, author of Nutrition and Physical Degeneration, the Washington, DC-based Foundation publishes a quarterly journal for its 13,000 members, supports 450 local chapters worldwide and hosts a yearly International conference. The Foundation headquarters phone number is (202) 363-4394, www.westonaprice.org, info@westonaprice.org.

CONTACT: Kimberly Hartke, Publicist
Home office 703-860-2711 cell 703-675-5557
press@westonaprice.org

Here's the additional info they sent along with the Press Release:

USDA has issued draft Dietary Guidelines for 2010. Rather than correct its anti-saturated fat and anti-cholesterol position, which has led to an epidemic of disease in this country, the new Guidelines are worse than ever, with more stringent restriction of saturated fat (7 percent of total calories, down from 10 percent) and cholesterol consumption of less than 300 mg per day (less than 200 mg for those with risk factors for heart disease or diabetes--one egg contains about 245 mg cholesterol), and reduction of salt intake from 2.3 grams to 1.5 grams (about one-fourth teaspoon).

The guidelines sweep the dangers of trans fat under the rug by lumping them with saturated fats, using the term "solid fats" for both, promote an increase in difficult-to-digest whole grains, and recommend lean meats and lowfat dairy products. Cheese is specifically singled out for avoidance because of its high "solid fat" content. Since, as the Committee admits, no one follows earlier versions of the Guidelines, it is recommending a focus on "actions needed to successfully implement" key recommendations, in other words on how to force people to eat in this highly deficient and grossly unsatisfying way.

ACTIONS TO TAKE

1. Please take time during this week to post a comment at the USDA website. Go to www.dietaryguidelines.gov and scroll down to "SUBMIT Written Comments." It is particularly important to describe any adverse health effects you or family members have suffered by following earlier versions of the Guidelines. You may also want to use any of the talking points listed below.

2. Please also EMAIL your comments to your Senators and Representative in Congress. Let them know that USDA's formulation of dietary guidelines is a complete waste of taxpayer money and has resulted in a health crisis of epidemic proportions, especially in our children. It would be good also to PHONE your elected officials as well. For congressional contact information, go to www.house.gov and www.senate.gov.

3. If you live near Washington, DC, consider attending the public hearings at USDA on July 8. You can sign up to give an oral presentation (as I will do) or simply attend to show support. To sign up for attending the meeting, go to www.dietaryguidelines.gov and scroll down to "Meeting Registration/Oral Testimony."

4. Please send out the Press Release below to your local newspaper and radio shows. You may add your own contact information to that of our publicist Kimberly Hartke. In addition, you may add a paragraph to the press release about how the USDA dietary guidelines adversely affected your own health and that of your family.

5.Please broadcast this action alert to other groups. Let's create a tidal wave of outrage!

TALKING POINTS

1. The proposed 2010 Dietary Guidelines perpetuate the mistakes of previous guidelines in demonizing saturated fats and animal foods rich in saturated fatty acids such as egg yolks, butter, whole milk, cheese, fatty meats like bacon and animal fats for cooking. The current obesity epidemic emerged as vegetable oils and refined carbohydrates replaced these healthy, nutrient-dense traditional fats. Animal fats supply many essential nutrients that are difficult to obtain from other sources.

2. When a healthy food like cheese is singled out as a food to be avoided, there must be something wrong with the premises on which the guidelines are based.

3. Basic biochemistry shows that the human body has a very high requirement for saturated fats in all cell membranes; if we do not eat saturated fats, the body will simply make them from carbohydrates. But excess carbohydrate increases blood levels of triglyceride and small, dense LDL, and compromises blood vessel function. Moreover, high-carbohydrate diets do not satisfy the appetite as well as diets rich in traditional fats, leading to higher caloric intakes and often to bingeing and splurging on empty foods, resulting in rapid weight gain and chronic disease.

4. The proposed guidelines will perpetuate existing nutrient deficiencies present in all American population groups, including deficiencies in vitamins A and D found in animal fats, vitamins B12 and B6 found in animal foods, as well as minerals like calcium and phosphorus, which require vitamins A and D for assimilation. Moreover, low intakes of vitamin K2, are associated with increased risk of heart disease and cancer. The main sources of vitamin K2 available to Americans are egg yolks and full-fat cheese.

5. By restricting healthy animal fats in school lunches and diets for pregnant women and growing children, the Guidelines will perpetuate the tragic epidemic of learning and behavior disorders. The nutrients found most abundantly in animal fats and organ meats-including choline, cholesterol and arachidonic acid-are critical for the development of the brain and the function of receptors that modulate thinking and behavior. Studies show that choline helps the brain make critical connections and protects against neurotoxins; animal studies suggest that if choline is abundant during developmental years, the individual is protected for life from developmental decline.

6. The National Academy of Sciences recommends 375 mg of choline per day for children nine through thirteen years of age, 450 mg for pregnant women and 550 mg for lactating women and men aged fourteen and older. These amounts are provided by four or five egg yolks per day-but that would entail consuming 800-1000 mg cholesterol, a crime by USDA standards. The committee referred to this as the "choline problem." Pregnant women and growing children especially need to eat as many egg yolks as possible-yet the Guidelines demonize this nutrient-dense food.

7. The Guidelines lump trans fats together with saturated fats-calling them Solid Fats-thereby hiding the difference between unhealthy industrial trans fats and healthy traditional saturated fats. Trans fats contribute to inflammation, depress the immune system, interfere with hormone production, and set up pathological conditions leading to cancer and heart disease, whereas saturated fats fight inflammation, support the immune system, support hormone production and protect against cancer and heart disease.

8. The vitamins and fatty acids carried uniquely in saturated animal fats are critical to reproduction. The 2010 Guidelines will increase infertility in this country, already at tragically high rates.

9. The Guidelines are not based on science but are designed to promote the products of commodity agriculture and-through the back door-encourage the consumption of processed foods.

10. The Guidelines promote the consumption of whole grains, which can contribute to digestive disorders unless properly prepared.

11. The Guidelines completely avoid mentioning blood sugar problems caused by a diet high in carbohydrates and low in fat; the diet is particularly dangerous for those suffering from diabetes or hypoglycemia, since fats help regulate blood sugar levels. Many people have difficulty concentrating or can even suffer from seizures on a diet too low in fat.

12. The Guidelines urge salt restriction, which will lead to an increased use of artificial flavors like MSG in processed foods.

13. The Guidelines should be scrapped and the committee members should be replaced with individuals who have no ties to the food processing industry or to universities that accept funding from the food processing industry.

Lose Weight, Feel Better, Sleep Better, Look Better with Real Food!

2010-06-17T09:56:00.000-07:00

Want to drop a few pounds, feel better, sleep better, look better and eat real food?

TWO WEEK SUGAR DETOX DIET

Then try my brand new two week sugar detox diet. Two weeks of wonderful meals from real foods! You get a day by day plan of what to eat and when to eat along with weekly shopping lists and recipes. Nice and easy!

Here's what a sample day of eating looks like:
======================================
Before Breakfast
- 8 oz water with juice of ½ of a lemon
-8 oz water

Breakfast
-2 eggs scrambled with mushrooms and peppers
-8 oz water

Snack Around 10:00
-1 apple

Before Lunch
-8 oz water

Lunch
-Large mixed greens salad with tomatoes, cucumbers, and peppers topped with leftover turkey and vinaigrette dressing

Between Lunch & Snack
-2 8 oz glasses water

Snack Around 3:30
-1 orange or 2 Clementines

Between Snack and Dinner
-8 oz water

Dinner
-Grilled sirloin steaks with sautéed garlic, onions, and peppers with a small baked sweet potato with real butter and a salad with vinaigrette dressing.

Evening
- 8 oz water

NOTES: For breakfast, sauté the veggies first in a little olive oil, set them aside. Then scramble your eggs. When your eggs are done, add the veggies back in. Use sea salt and pepper if you want.

A serving of sirloin steak for you is 4 oz. (about the size of the palm of your hand).

Feel free to top your potato with butter. DO not use margarine.
==========================================

That doesn't look too hard now does it?

So, get on the ball, get ready for the beach, and give me a call or e-mail to get on the plan!
phone: 262-389-9907
e-mail: bernie@brwellness.com

To your health,
Bernie

When Healing Becomes a Crime

2010-06-17T05:24:00.000-07:00

One of the first books I read during my holistic nutrition training and a real eye opener. This book tells the story of the Hoxsey Cancer Clinics and how many people were cured from cancer through alternative therapies. What becomes equally intriguing to the cancer cure is the surrounding politics and the detailed story of the rise of the American Medical Association and the subsequent politics of that. There is also a DVD that tells the story as well. If you are interested in cures for cancer and medical politics this is the book for you!

Herbal Supplement and Heart Drug Interactions to Beware Of

2010-06-14T19:24:00.000-07:00

Beware of the following heart-disease and herbal supplement interactions according to the Mayo Clinic:

Ginseng with Warfarin (decreases the drug's effectiveness), Antidiabetes meds (increases chances of having dangerously low blood sugar levels), and Digoxin (interfers with Digoxin test results by leading to false, increased levels)

Hawthorn with Digoxin (increases the drug's effect)

Ginkgo Biloba with Aspirin (increases risk of bleeding), Warfarin (decreases the drug's effectiveness), and Antidiabetes meds (increases chances of having dangerously low blood sugar levels)

Saw Palmetto with Warfarin (increases risk of bleeding)

Echinacea with Statins (increases risk of liver damage)

Garlic with Aspirin and Warfarin (increases risk of bleeding)

Primal Body - Primal Mind

2010-06-13T08:34:00.000-07:00

I just finished this book a couple of months ago and it is one of my favorites. It is consistent with how I l have come to look at the subject of health and wellness. The subtitle says it all "Empower your total health the way evolution intended (and didn't)." Quite simply - how was the human being designed? What did we do? What was there for us to eat? Some pretty simple questions with simple answers - no processed foods, no added sugars, exercise was a way of life and for life, not for competitions. It is a fast and interesting read - highly recommended.

The Gut Flush

2010-06-07T09:15:00.000-07:00

Ever wonder why your digestion never seems just quite right? Well, as much as we don't like to admit it - we are exposed to and host all sorts of critter within our own bodies. Lots of times when your doctor can't figure out what is wrong with you or they tell you it is in your head, it may likely be something else - namely parasites, yeast, or other bacteria that are taking over your body and causing you a variety of symptoms. Here's a list of some of the typical symptoms associated:

Constipation, Diarrhea, Gas and bloating, Irritable bowel syndrome, Joint and muscle aches and pains, Anemia, Allergy, Skin conditions, Granulomas, Nervousness, Sleep disturbances, Teeth grinding, Chronic fatigue, Immune dysfunction. I've even had clients diagnosed with Crohn's and we discovered parasites and now they are healing their digestive tracts and getting healthier.

In the Gut Flush Plan, Ann Louise Gittleman tells you how to get rid of them! I've used it with several clients, and all with great success.

Nutrition and Physical Degeneration

2010-06-02T06:05:00.000-07:00

The classic book by Dr. Weston A. Price, the first book I read as I started to study nutrition, which brought on my observation: "They knew this in the 1930's!" What did they know? That our modern Western diet was causing increases in all forms of disease and ultimately killing us. This book details Dr. Price's world travels where he visited "primitive" people who for some strange reason were perfectly healthy and had perfect teeth. You see, Dr. Price was a dentist, and he was wondering why he was seeing a big increase in cavities (the most basic disease) along with crooked teeth and not enough space for teeth to come in (perhaps why Orthodontics is so prevalent today). Dr. Price tells us what they were eating, why it is healthy, and surpirse - that it is quite different than the modern diet.

Sample Day of Healthy Eating

2010-05-31T14:11:00.000-07:00

Here's a sample day of healthy eating from my new meal plans. Note - you can even have meat and potatoes! (Well, at least on this day!) All the meal plans come with a complete shopping list for the week and contain recipes. I have a variety of special plans available including: a two week sugar detox/weight loss diet, a gluten free diet, a dairy free diet, and a gluten and dairy free diet. All plans are customizeable as well. For more information give me a call at 262-389-9907 or send an e-mail to bernie@brwellness.com.

Before Breakfast

-8 oz. water with juice of ½ of a lemon
-8 oz water

Breakfast
-2 eggs scrambled with mushrooms and peppers
-8 oz water

Snack Around 10:00
1 apple

Before Lunch

-8 oz. water

Lunch

Large mixed greens salad with tomatoes, cucumbers, and peppers topped with leftover turkey and vinaigrette dressing

Between Lunch & Snack

2 8 oz glasses water

Snack Around 3:30
1 orange or 2 Clementines

Between Snack and Dinner

8 oz glass water

Dinner

Grilled sirloin steaks with sautéed garlic, onions, and peppers with a small baked potato with real butter and a salad with vinaigrette dressing.

Evening

8 oz water

NOTES: For breakfast, sauté the veggies first in a little olive oil, set them aside. Then scramble your eggs. When your eggs are done, add the veggies back in. Use sea salt and pepper if you want.

A serving of sirloin steak for you is 4 oz. (about the size of the palm of your hand).

Feel free to top your potato with butter. DO not use margarine.

The Versatile Vegetable

2010-05-29T13:37:00.000-07:00

As the cover page says, "More than just a cookbook - a comprehensive guide for nourishing your life." This is a top seller when I give my nutrition talks. What is lacking from most diets? Vegetables. Why? We don't know what to do with them. That problem is solved with Miranda's book. It provides simple and tasty recipes with many variations. Not only does it contain many great recipes, the first part of the book is chock full of information to guide you to healthy eating. My personal favorite is the Vegetable Curry on page 82 that I make into a yummy soup. Bon appetit!

The 150 Most Effective Ways to Boost Your Energy

2010-05-27T11:18:00.000-07:00

Back to Dr. Jonny today. This is my second favorite book of his because not only does it cover food, but it also has great tips on exercise, supplements, and even spiritual ways to boost energy. A couple of my favorites - why are most people tired? They don't sleep enough!! That's the bottom line truth. The jist of this book is that stress is one of the major energy sappers. So, the book is loaded with stress reduction ideas. Another favorite - remove clutter as it sucks out energy. This is a great read, fun, easy, and best of all informative!

Good Calories Bad Calories

2010-05-23T19:31:00.000-07:00

Good Calories, Bad Calories by Gary Taubes clearly explains one of the key points I make with all my clients. You need to understand, despite what we are told (unless of course you are with me), all calories are not created equal. The type of food the calories are from is critical. Taubes provides the scientific evidence linking refined carbohydrates and particularly sugar not only diabetes, but heart disease as well. He also shows the lack of any true evidence that saturated fat and cholesterol cause heart disease. The book gives the history, the "science", and the poltics behind these food "controversies". This book will be eye-opening to many, and should be required reading in our medical schools!

The Case for Real Milk

2010-05-20T08:31:00.000-07:00

On Wednesday, May 19, 2010, Wisconsin Governor Jim Doyle vetoed the “Raw Milk” Bill which had passed both the State Assembly and Senate with bi-partisan support. Over the past two years as I’ve written my Blogs, I’ve often thought about writing about the benefits of what I’ll call “real milk”. That is milk that is unprocessed, full-fat, and from pasture-fed cows. I never did, until today. I thought it “controversial” and perhaps more information than people wanted to know. I was wrong and wish I had written this earlier. The fact that in today’s world a bill passed with the support of both parties indicates it is something that the people want and their representatives were responding to.

So, where to start? With all these controversies there is always some truth, some fiction, and of course some biased reporting. I’ll try to present the logical facts. Much of the following information comes from the Weston Price Foundation’s pamphlet “A Campaign for Real Milk”. You can read more about this on their web site – www.westonaprice.org.

First off, and I think most people would agree with this – in order to have healthy milk to drink, you need to have a healthy cow to produce it. That makes sense, right? Much of the original push to pasteurize milk occurred in the 1920’s when dairies located in major cities were producing milk that was not safe. They were feeding the cows the leftovers from the alcohol industry. They became known as “swill dairies”. To keep the story short: this was milk coming from diseased cows and it was making those who drank it sick and many children were dying from the diseased milk. In order to kill the bacteria and other pathogens present in the milk, pasteurization was introduced. From there politics and the “big” dairy industry takes over and we get where we are today. This whole story is nicely chronicled in Ron Schmid’s The Untold Story of Milk. The bottom line – pasteurization was introduced to kill the disease in the milk from the sick cows. Where the cows were healthy and those getting milk from country farms, none of this was occurring.

Real milk comes from real cows that eat real feed. Cows are supposed to eat green grass, green feed, silage, hay, and root vegetables. This produces healthy milk (and meat). Cows are not supposed to eat grains, corn, soy meal, cottonseed meal, bakery waste, chicken manure, or the other foods that they are being fed as part of the industrial process of making milk. If you eat foods that you weren’t designed for, what happens to you? You get sick. The same with cows. To keep the cows from getting too sick that they die they are given a host of antibiotics and to keep the cows producing milk they are given excess hormones. Where does this wind up? In your milk and meat. I could go on about the hormones, antibiotics, and pesticide residues found in the milk and meat, but I think you get the point.

Real milk is not pasteurized. Pasteurization destroys enzymes, diminishes vitamin content, denatures milk proteins, destroys vitamins, kills beneficial bacteria, promotes pathogens, and is associated with allergies and a host of other problems. So, yes pasteurization was very effective and needed for the “milk” from the swill dairies of the 1920’s, but that is no longer the case today. I’m sure you are familiar with lactose intolerance. Well, real milk still contains active lactase – the enzyme required to digest lactose. Many people who are “lactose intolerant” have no issues drinking real milk. And some people who are “allergic” to milk are able to drink real milk with no problems.

Real milk is full fat. Despite what you hear in the media – we do need fat, and milk is full of the Vitamins A and D that we need. The butterfat in milk is rich in short and medium chain fatty acids, which protect against disease and stimulate the immune system.

What about the stories that we see in the paper about people getting sick from raw milk. Well, guess what, those are just stories. Once the full reporting and investigation is done, it is not the raw milk as the culprit. Here’s the bottom line – 20 states allow the sale of raw milk. In Europe there are now public raw milk dispensing machines. And, if it was so deadly, why are thousands of families here in Wisconsin, and who knows how many throughout the country, drinking raw milk and nobody is getting sick?

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.

Fat Flush For Life

2010-05-20T07:01:00.000-07:00

As I mentioned the other day, I have many favorite nutrition authors, but there is a reason Ann Louise Gittleman is known as the "First Lady of Nutrition". She's written over 30 books and has been featured in many national media outlets. But, best of all - she is right!!! She's been doing nutrition for a long time and has always been out at the forefront. She was one of the first to recognize the need for fat, yes the right fats, in our diets, and how low-fat diets, high carbohydrate diets were leading to the chronic diseases that are so prevalent today.

In Fat Flush For Life, she expands on her successful Fat Flush Plan (another definite read) to a year round plan for healthy eating and living. It is very much a capstone book, as much of the great information from previous books is included here. It is truly 'the year-round super detox plan to boost your metabolism and keep the weight off permanently." It includes recipes, shopping lists, and lots of great stuff!

For more information you can follow either of the links below. One goes to amazon.com and the other to the UniKey Health home page, as UniKey is the official distributor of her books and products.