Meet Your Hormones: The Endocrine System - Part 1

Many experts would argue that among your body’s functional systems the most important is the endocrine system.  It is composed of glands (the endocrine glands) that produce hormones that control everything that is happening in our body. So, it’s time to meet your hormones.  Or, as one of my favorite clients called them: her “horror-mones!”

Hormones are very powerful biological chemicals that are produced in very small amounts by our endocrine glands.  They are released into the blood stream and carried to specific cells where they initiate specific activities.  They regulate, control, and coordinate all body functions.  Many hormones are made at additional tissue sites as well as their “parent” gland.  You can think of this as your body’s own inherent back-up system.  They are powerful in very tiny amounts so their levels are precisely and carefully monitored and controlled by the body.

Hormones from the different endocrine glands interact with each other in complex ways to coordinate the body’s systems.  One of the best illustrations of this I have seen is from endocrinologist Dr. Henry Harrower.  You can see this below or follow this link: 

http://naturalhealthtechniques.com/wp-content/uploads/2011/03/Harrowers_chart_Endocrine_Imbalance.gif

Proper nutrition is critical for the endocrine glands.  Each of the major glands relies on a specific trace mineral to support its normal physiology and biochemistry.  We consume these trace minerals when we eat real foods from both plant and animal sources. If we do not consume sufficient amounts of these minerals the glands will not function properly which will ultimately lead to a variety of symptoms in the body.  More on this later when we look at each gland.

The endocrine gland and its associated trace mineral are as follows: pituitary (manganese); thyroid (iodine); adrenal (copper); pancreas (chromium); prostate/uterus (zinc); and testes/ovaries (selenium).  The other major endocrine glands are the hypothalamus, pineal, parathyroid, thymus, and believe it or not – your fat cells.

A few more basics about hormones to provide you with additional background.  On each human cell are receptor sites.  You can think of these as ‘gates” located on the cell membrane that control the entry of hormones and other bio-chemicals into the cells.  These receptors determine if and how effectively a hormone message is received.  

There are a variety of scenarios in which these sites are not functioning optimally.  They can become “resistant” to the hormone meaning more of the hormone is required to deliver the message.  You may have heard of the term “insulin resistance” a condition that often precedes diabetes.  In other cases an excess of one hormone may block the gate of another, or another substance may mimic a hormone and block a receptor site (this is called a xenohormone). 

Hormones exist in two formats in the blood stream.  Protein-bound hormones are considered inactive (as they are bound to a protein).  “Free” hormones are the active form that is able to bind to cell receptors and initiate the cellular response.  

The main control of the endocrine system rests in the hypothalamus-pituitary axis (or H-P axis).  The hypothalamus is part of the limbic system so it is in the brain and receives information which it relays to the pituitary.  The pituitary is also known as “the master gland” because it sends information to all the endocrine glands based on what it has learned from the hypothalamus. 

In Part 2 of this article we will take a brief look at each gland, the hormone(s) it produces, and the basic function of those hormones.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

October 2013 Newsletter - Inaugural Weston Price Local Chapter Meeting Announced

Inaugural Meeting of Ozaukee Washington Counties of Weston A. Price Foundation

As I mentioned in the last two newsletters a new local chapter of the Weston Price Foundation has been organized for Ozaukee and Washington Counties in Wisconsin.  Of course all are welcome.  We will be holding our first meeting on Tuesday, October 29, 2013 at 7:00 PM at Slow Pokes in Grafton (1229 12th Ave).  We will introduce Dr. Price’s dietary philosophy, discuss the purpose of the Foundation, and get input for future events and activities.  

If you would like more information you can call or e-mail me.  There is a separate article about Dr. Price in this newsletter.

This past month the Weston Price article you see below was published in the Ozaukee News Graphic.  One of my clients saw the article and said, yes, but what do you eat?  She wanted more particulars.  I call it “walking the talk.”  What I eat is disclosed below.

Pioneers of Nutrition: Meet Weston A. Price

I am often asked by my clients or after a group presentation, “So, what do you eat?” My answer - I follow the dietary guidelines of Weston Price. Which of course leads to the next question, “Who is Weston Price?”

Weston A. Price was a pioneer in the world of nutrition. Through my next couple of articles I will introduce you to several more of these pioneers who have had great influence on the nutritional practices that I follow and teach.

To learn more about Weston A. Price click here http://brwellness.blogspot.com/2009/11/pioneers-of-nutrition-dr-weston-price.html

To learn more about the Weston Price Foundation click here: http://www.westonaprice.org/

To learn more about the Price Pottenger Nutrition Foundation click here: http://www.ppnf.org/

Walking the Talk – What Your Nutritionist Eats

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!

For the rest of the article click here: http://brwellness.blogspot.com/2013/09/what-does-your-nutrition-consultant-eat.html

The Great Cholesterol Myth - Great Deal!

One of the top nutrition authors out there today is my friend Dr. Jonny Bowden.  He’s written some of my favorite books, including The 150 Healthiest Foods on Earth, The Most Effective Ways to Live Longer, and Living Low Carb.  Here’s a special offer – only $2.99 for the Kindle edition of his latest blockbuster The Great Cholesterol Myth.  Written with cardiologist Dr. Stephen Sinatra this book gives you all the true facts you need to know about cholesterol.  Warning – reading the book may raise your blood pressure!!

http://www.amazon.com/Great-Cholesterol-Myth-Disease-ebook/dp/B009PKIPOE/cholesterolmyth-20

What Does Your Nutrition Consultant Eat?

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, vitamins, minerals, fiber, and omega 3 and 6 fats.  On the days that I don’t have a smoothie, I’ll have eggs on some steamed leafy greens, in an omelet with a bunch of vegetables, or with some raw sauerkraut.  

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, fish, chicken, and occasionally lamb.  During the warmer months I tend to have more raw vegetables in some type of salad and during the cooler months more cooked vegetables and soups. I use a homemade salad dressing from olive oil and vinegar. On occasion there will be a sandwich on some form of gluten free or sprouted grain, brown rice, lentils, or quinoa.  

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, stir-fried in coconut oil, or baked. Once a week or so I’ll do my baked sweet potato fries. On about 2-3 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 Mequon. 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 2013 Newsletter - Back to School

Back to School

As the summer winds to an end it is back to school season.  Hard to believe my son Zach is now a sophomore at Madison and living with four other friends in an apartment and my daughter Mollie is entering her senior year at Homestead.  Time sure flies!

With back to school the theme of the month we will revisit some gems from the past – healthy snack ideas and healthy breakfasts – and offer a simple solution to get the daily basic nutritional supplements into our children and loved ones.  

Of course back to school isn’t only for the kids.  I am looking forward to attending several seminars this fall to deepen my nutrition knowledge.  And as I learn, I am able to pass this information along to you.

In last month’s newsletter I mentioned the formation of a Weston Price Foundation Chapter for Ozaukee and Washington Counties.  We are well on our way.  Look soon for the official announcement and upcoming events.

Not Just for Kids - Back to School Healthy Snacks and Breakfasts

As the kids return to school it is important to turn our attention to healthy foods for them.  Two of the biggest challenges are breakfast and snacks.  Breakfasts because they want to sleep as long as they can and then run to school (at least the teenagers!) and snacks because they are hungry and need food faster than now!  These suggestions are not only for the kids though!

http://brwellness.blogspot.com/2012/08/back-to-school-ideas-and-healthy-snacks.html

Here’s what you want to eat: http://brwellness.blogspot.com/2011/06/start-your-day-with-healthy-breakfast.html

Here’s what you don’t want to eat: http://brwellness.blogspot.com/2011/07/not-so-healthy-breakfast.html

The General Health Daily Fundamental Packet Makes it Easy for Your Kids at College and Significant Others

Earlier I mentioned my son Zach away at school.  He is no longer on a meal plan, so along with his roommates are fending for themselves.  Two of them claim they have cooking experience.  We will see how it goes!

Anyway, I want to make sure he’s getting daily basic nutrients, so he is equipped with a supply of the General Health Daily Fundamental packets from Standard Process.  Each packet contains a multivitamin, a multimineral, and fish oil – the basic fundamental nutrients that we all need on a daily basis.  These packets are also great for our significant others (usually that means the boyfriends and husbands) who find it difficult to manage multiple vitamin bottles (we can also call this too lazy!!).

As a back to school special I will be offering these at 15% off for the month of September – about a $10 savings!! If you are interested, please give me a call or send an e-mail.  To read more about the products click here:  https://www.standardprocess.com/Products/Standard-Process/General-Health-Daily-Fundamentals

Eat These Too! Ten More Foods to Nourish Your Body

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

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

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

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

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

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

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

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

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

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

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

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