Have you ever wondered why there seem to be so many advertisements for erectile dysfunction (ED) medication - Viagra, Cialis, and Levitra - on television and in the magazines you are reading? I did, and began an investigation that would ultimately become my Doctoral dissertation. The reason is quite simple – there is a lot of erectile dysfunction (ED). Over 30 million men in the United States suffer from it. ED affects over 50% of men between the ages of 40 and 70 and the incidence of complete ED triples between those ages. Even more disconcerting, experts expect cases of ED to more than double over the next 25 years.
Erectile dysfunction imposes significant social costs. It impacts a man’s satisfaction with his life and his relationship with others. Studies show that sexual intimacy is desired by older adults. A study in 29 countries consisting of 27,000 men and women aged 40 to 80 found less than 20% of the respondents agreed with the statement “older people no longer want sex”. Due to the rising incidence of erectile dysfunction many couples will not be able to enjoy healthy sexual relations in their later years.
Why is erectile dysfunction on the rise? Many researchers, including this author, believe it is a direct result of poor dietary habits and lifestyle choices. For many years it was thought that ED was mostly psychological, but recent studies have shown that over 80% of ED is due to physical causes. For the erectile process to function correctly several systems of the body need to be healthy – blood needs to be flowing smoothly and unobstructed throughout the body, nerves need to be firing and sending messages between the brain and the relevant body parts, and libido needs to be present to encourage sexual interest. All of these systems require proper nutrition to correctly function.
To better understand the causes of ED we can look at the scientifically documented risk factors. Risk factors related to lifestyle choices include alcohol consumption, diet, hormone levels, inflammation, obesity, sedentary (lack of exercise) lifestyle, cholesterol levels, use of prescription drugs, tobacco smoking, stress, and (yes) motorcycling. There is also a strong association between ED and the medical diagnoses of depression, atherosclerosis, cardiovascular disease, high blood pressure, metabolic syndrome, diabetes, and lower urinary tract symptoms (LUTS). Studies show that most men with ED suffer from these conditions which are often a direct result of the same lifestyle choice risk factors previously listed. In fact, the connection has been made that ED is often a warning sign for cardiovascular disease.
So, how is this all related to diet and nutrition? For the body to operate optimally it needs the right nutrients. Many studies have shown the connection between a poor diet and all the risk factors and conditions listed above. Diets that are high in sugars, refined grains, processed meat and dairy; while low in fruits, vegetables, whole grains and healthy fats produce these conditions. Once men are placed on healthier diets, their symptoms of ED are reduced and often completely eliminated. Through proper nutrition, regular exercise, and sometimes with the help of specific supplements proper erectile functioning can be restored.
Many people will ask, “What’s wrong with using medications”? My answer is while the medications will work in most cases, there are side effects, some of which can be quite dangerous. But even more important, the medication is not repairing the underlying condition. Erectile dysfunction is your body telling you that something is not quite right and needs your attention. It is your warning sign to take action before a more serious or life threatening event occurs.
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 is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
Sunday, December 21, 2008
Sunday, December 14, 2008
Cold Cereal - Not A Healthy Start to Your Day
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. 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 article included some suggestions for healthy breakfasts.
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’d like to share that information with you. The specific “food” I was looking for was…cold cereal. I’m sure that may come as a surprise to 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!
What about the “healthy” whole grain cereals. In order to get all the fancy sizes and shapes all cereals go through extensive processing based on high heat and high pressure. These processes destroy the nutrients. With whole grains it may be even worse. Whole grains still contain the proteins and polyunsaturated fats that are in the bran and germ. So, when we eat whole grain cereals, we are not only consuming the sugar from the carbohydrate, but damaged fats and proteins from the high heat and pressure processing. Damaged fats create free radicals which cause damage to our cells.
As a side note, one of the more popular brands of the “healthy” cereals is Kashi. One serving of Kashi Go-Lean Crunch contains 36 grams of carbohydrates – that’s nine teaspoons of sugar if anyone is counting! It also contains some other not so healthy stuff as well.
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 is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
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’d like to share that information with you. The specific “food” I was looking for was…cold cereal. I’m sure that may come as a surprise to 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!
What about the “healthy” whole grain cereals. In order to get all the fancy sizes and shapes all cereals go through extensive processing based on high heat and high pressure. These processes destroy the nutrients. With whole grains it may be even worse. Whole grains still contain the proteins and polyunsaturated fats that are in the bran and germ. So, when we eat whole grain cereals, we are not only consuming the sugar from the carbohydrate, but damaged fats and proteins from the high heat and pressure processing. Damaged fats create free radicals which cause damage to our cells.
As a side note, one of the more popular brands of the “healthy” cereals is Kashi. One serving of Kashi Go-Lean Crunch contains 36 grams of carbohydrates – that’s nine teaspoons of sugar if anyone is counting! It also contains some other not so healthy stuff as well.
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 is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
Thursday, November 27, 2008
The Hot Dog Vendor - A Life Lesson
The talk of the recession is everywhere. It's getting harder and harder to read the newspaper, listen to talk radio, or turn on the evening news as the doom and gloom stories get bigger everyday. It is truly difficult to maintain a positive outlook on ones professional and personal life during these troubled times. Here's a story that was passed to me by my Accountant (Barry Goldman). I would like to share it with you regarding how our own attitude can shape your future. I need to apply it as much as anyone! I hope you enjoy it and keep thinking positively.
THE HOT DOG VENDOR
There was this elderly man who had a profitable little business selling hot dogs on a busy street corner in a major city. He wasn't particularly well educated, but he sold great hot dogs and his customers loved him.
During the early morning rush hour, he'd wheel his mobile hot dog stand to position it near the exit of the central railway station in town. A year ago he'd added a bacon and egg roll to his range and sold scores of them to this breakfast crowd every day. At lunchtime, he'd move his stand to a popular park where he had lines of regulars.
In the afternoon he'd be back at the station entrance and then later most nights he knew a great spot near a nightclub where patrons rushed him off his feet. He had even installed special lighting and a flashing neon sign. Even people driving by would stop.
He'd worked hard for years and done well enough to put his only son through university who later became a management consultant with a large firm. One day his son warned him that a recession was on the way. The old man asked his son what this meant. Being an educated man his son gave a very detailed explanation of how the recession would severely impact every person in the community, particularly small business people like his father. There would be enormous unemployment; people would not be able to afford to spend money as they did now. He painted a gloomy picture of the future and warned his father that it would be wise to cut back on his expenses and "tighten his belt" financially and prepare for the worst. The old man didn't know much about the economy or interest rates, but he trusted his son. After all, he was an educated man. Recession mentality kicked in.
The old man began to cut back on the quantity of sausages and bread rolls he bought. He didn't want to get caught with stale rolls as business began to drop off. But it was hard to judge and some days he actually ran out of sausages and rolls earlier than he normally would. So he went home early and spent more time worrying about this recession that was coming.
Soon he knew that what his son had said was right. He noticed that his takings were indeed falling. This depressed him more and so he tended to get out of bed later each day. After all, why get to the station so early when obviously more people would be eating at home rather than spending money on breakfast in the city. He decided that his bacon and egg rolls were too expensive for most people now. After all, they were twice the price of a hot dog, so he cut them from his menu and his sales continued to plummet.
Wow, his son was right, this recession was hitting hard!
He decided to save more money and not replace the batteries that powered his neon sign and lights at night. Now because he was in the dark, fewer people bought from him and soon he decided that it wasn't even worth his time setting up at night. Eventually he decided to sell off his equipment and his trolley. He was in luck though because the woman who bought his trolley didn't seem to know how bad business was, or how severe the recession was going to be. He managed to unload the trolley for more than he thought he would get. Now day after day he stayed at home, depressed, and occasionally his son would visit him and they would discuss how bad the recession was, and how lucky the old man had been to have an educated son who had warned him in advance about this terrible recession. So what's the moral of this story?
Recession mentality starts in one's own head. If you believe that a recession is coming and that times will soon be tough, then they will be for you. Like the old man in the story, you'll start to change your successful behavior patterns and replace them with less resourceful habits. You'll sleep in later. You'll take longer lunch breaks, make fewer phone calls, generate less e-mail, and go home earlier.
But it needn't be that way.
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 is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
THE HOT DOG VENDOR
There was this elderly man who had a profitable little business selling hot dogs on a busy street corner in a major city. He wasn't particularly well educated, but he sold great hot dogs and his customers loved him.
During the early morning rush hour, he'd wheel his mobile hot dog stand to position it near the exit of the central railway station in town. A year ago he'd added a bacon and egg roll to his range and sold scores of them to this breakfast crowd every day. At lunchtime, he'd move his stand to a popular park where he had lines of regulars.
In the afternoon he'd be back at the station entrance and then later most nights he knew a great spot near a nightclub where patrons rushed him off his feet. He had even installed special lighting and a flashing neon sign. Even people driving by would stop.
He'd worked hard for years and done well enough to put his only son through university who later became a management consultant with a large firm. One day his son warned him that a recession was on the way. The old man asked his son what this meant. Being an educated man his son gave a very detailed explanation of how the recession would severely impact every person in the community, particularly small business people like his father. There would be enormous unemployment; people would not be able to afford to spend money as they did now. He painted a gloomy picture of the future and warned his father that it would be wise to cut back on his expenses and "tighten his belt" financially and prepare for the worst. The old man didn't know much about the economy or interest rates, but he trusted his son. After all, he was an educated man. Recession mentality kicked in.
The old man began to cut back on the quantity of sausages and bread rolls he bought. He didn't want to get caught with stale rolls as business began to drop off. But it was hard to judge and some days he actually ran out of sausages and rolls earlier than he normally would. So he went home early and spent more time worrying about this recession that was coming.
Soon he knew that what his son had said was right. He noticed that his takings were indeed falling. This depressed him more and so he tended to get out of bed later each day. After all, why get to the station so early when obviously more people would be eating at home rather than spending money on breakfast in the city. He decided that his bacon and egg rolls were too expensive for most people now. After all, they were twice the price of a hot dog, so he cut them from his menu and his sales continued to plummet.
Wow, his son was right, this recession was hitting hard!
He decided to save more money and not replace the batteries that powered his neon sign and lights at night. Now because he was in the dark, fewer people bought from him and soon he decided that it wasn't even worth his time setting up at night. Eventually he decided to sell off his equipment and his trolley. He was in luck though because the woman who bought his trolley didn't seem to know how bad business was, or how severe the recession was going to be. He managed to unload the trolley for more than he thought he would get. Now day after day he stayed at home, depressed, and occasionally his son would visit him and they would discuss how bad the recession was, and how lucky the old man had been to have an educated son who had warned him in advance about this terrible recession. So what's the moral of this story?
Recession mentality starts in one's own head. If you believe that a recession is coming and that times will soon be tough, then they will be for you. Like the old man in the story, you'll start to change your successful behavior patterns and replace them with less resourceful habits. You'll sleep in later. You'll take longer lunch breaks, make fewer phone calls, generate less e-mail, and go home earlier.
But it needn't be that way.
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 is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
Friday, November 14, 2008
Start Your Day with a Healthy Breakfast
I’m sure you’ve heard it before. “Breakfast is the most important meal of the day.” “Don’t skip your breakfast.” Or the old adage, “Eat breakfast like a King and supper like a pauper.” But are you doing it? And if not, why not?
It is true – breakfast is the most important meal of the day. It sets the pace. A healthy breakfast gets the body’s metabolism up and running. Eating an unhealthy breakfast or skipping it and you are more likely to suddenly get hungry and grab quick things that are unhealthy (donuts and candy) or eat extra food at lunch to make up for missing breakfast. It has been documented that breakfast skippers notoriously struggle to lose weight.
Many people think eating less or skipping meals helps them lose weight. Not always. The body adapts. If it believes it is starving it will cut back metabolism to conserve energy. This is the main reason 95% of diets ultimately 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.
It is important to eat regular meals and if necessary snacks evenly throughout the day. This keeps blood sugar levels more constant providing you balanced energy through the day. With fewer blood sugar spikes you will experience fewer food cravings.
Another pitfall to proper eating is having a large dinner or snacking late at night. What happens? The food is not digested well. When you are sleeping, your body is not thinking about digestion and a lot of food complicates the process even more. Poor digestion is at the root of many ailments – such as acid reflux, gas, bloating, constipation, and diarrhea. Plus, you are more likely to wake up feeling full and not be hungry for breakfast starting the whole cycle over again. As a general rule it is best not to eat within three hours of going to sleep.
Here’s some examples of my favorite healthy breakfasts. 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 shake – Use a high quality protein powder made from whey and/or brown rice. Do not use soy protein powders. My favorite is SP Complete from Standard Process. To make the shake even healthier add any or all of the following: plain whole fat yogurt or kefir, banana, fresh or frozen berries (blueberries, strawberries, or raspberries), flax seed oil or ground flax seeds, pumpkin seeds, sunflower seeds, and almonds. If you’d like an antioxidant boost and struggle to get in all your vegetables during the day I’d recommend adding in a green or red powder such as Designs for Health Paleo products.
2. Some combination of: Yogurt or kefir with fresh or frozen fruit, ground flax seeds, pumpkin seeds, sunflower seeds, almonds. Optional: sprinkle Designs for Health Paleo products, one teaspoon of organic maple syrup, or Stevia to sweeten.
3. Eggs Рhard 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 saut̩ 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 the Paleo products, 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 is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
It is true – breakfast is the most important meal of the day. It sets the pace. A healthy breakfast gets the body’s metabolism up and running. Eating an unhealthy breakfast or skipping it and you are more likely to suddenly get hungry and grab quick things that are unhealthy (donuts and candy) or eat extra food at lunch to make up for missing breakfast. It has been documented that breakfast skippers notoriously struggle to lose weight.
Many people think eating less or skipping meals helps them lose weight. Not always. The body adapts. If it believes it is starving it will cut back metabolism to conserve energy. This is the main reason 95% of diets ultimately 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.
It is important to eat regular meals and if necessary snacks evenly throughout the day. This keeps blood sugar levels more constant providing you balanced energy through the day. With fewer blood sugar spikes you will experience fewer food cravings.
Another pitfall to proper eating is having a large dinner or snacking late at night. What happens? The food is not digested well. When you are sleeping, your body is not thinking about digestion and a lot of food complicates the process even more. Poor digestion is at the root of many ailments – such as acid reflux, gas, bloating, constipation, and diarrhea. Plus, you are more likely to wake up feeling full and not be hungry for breakfast starting the whole cycle over again. As a general rule it is best not to eat within three hours of going to sleep.
Here’s some examples of my favorite healthy breakfasts. 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 shake – Use a high quality protein powder made from whey and/or brown rice. Do not use soy protein powders. My favorite is SP Complete from Standard Process. To make the shake even healthier add any or all of the following: plain whole fat yogurt or kefir, banana, fresh or frozen berries (blueberries, strawberries, or raspberries), flax seed oil or ground flax seeds, pumpkin seeds, sunflower seeds, and almonds. If you’d like an antioxidant boost and struggle to get in all your vegetables during the day I’d recommend adding in a green or red powder such as Designs for Health Paleo products.
2. Some combination of: Yogurt or kefir with fresh or frozen fruit, ground flax seeds, pumpkin seeds, sunflower seeds, almonds. Optional: sprinkle Designs for Health Paleo products, one teaspoon of organic maple syrup, or Stevia to sweeten.
3. Eggs Рhard 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 saut̩ 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 the Paleo products, 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 is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
Thursday, October 30, 2008
Fats to Eat and Fats to Avoid for Better Health
I’m often asked my opinion on fat, so here it is! The bottom line – we need fat but we need the right kind. Fat is used to build our cell membranes and is the starting point for many hormones. It is required for our body to absorb the fat soluble vitamins – A, D, E, and K. It provides us with energy. It 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.
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.
Therefore, I recommend that you avoid foods containing polyunsaturated oils and trans fats. So what are the healthy fats to eat? Butter, coconut oil, olive oil, and cod liver oil.
Butter is high in fat-soluble vitamins, particularly vitamins A & D. These are essential for growth, healthy bones, proper development of the brain and nervous systems, and for normal sexual development. Butter can be used for baking or heating.
Coconut oil is rich in lauric acid. This is 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.
Olive oil is rich in antioxidants. It helps the digestive system by reducing gastric acidity, stimulating bile secretion, regulating the emptying of the gall bladder (reduces the risk of gallstones). It is easily absorbed by the intestines and regulates passage of food through the intestines. Olive oil is best used as a condiment as in salad dressings.
Cod liver oil is an excellent source of Vitamin D. This assists the body in absorbing calcium. It is also rich in Omega 3 essential fatty acids EPA and DHA. EPA is essential for the production of prostaglandins, hormones that direct many cellular processes. DHA is vital for the healthy development and functioning of the brain and nervous system.
In writing these monthly columns it is my intention to provide you beneficial information to improve your health. Some topics I write about are more controversial than others. This is one of them. If you’d like more information or to discuss this article please let me know. As always, your feedback is greatly appreciated.
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 is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
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.
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.
Therefore, I recommend that you avoid foods containing polyunsaturated oils and trans fats. So what are the healthy fats to eat? Butter, coconut oil, olive oil, and cod liver oil.
Butter is high in fat-soluble vitamins, particularly vitamins A & D. These are essential for growth, healthy bones, proper development of the brain and nervous systems, and for normal sexual development. Butter can be used for baking or heating.
Coconut oil is rich in lauric acid. This is 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.
Olive oil is rich in antioxidants. It helps the digestive system by reducing gastric acidity, stimulating bile secretion, regulating the emptying of the gall bladder (reduces the risk of gallstones). It is easily absorbed by the intestines and regulates passage of food through the intestines. Olive oil is best used as a condiment as in salad dressings.
Cod liver oil is an excellent source of Vitamin D. This assists the body in absorbing calcium. It is also rich in Omega 3 essential fatty acids EPA and DHA. EPA is essential for the production of prostaglandins, hormones that direct many cellular processes. DHA is vital for the healthy development and functioning of the brain and nervous system.
In writing these monthly columns it is my intention to provide you beneficial information to improve your health. Some topics I write about are more controversial than others. This is one of them. If you’d like more information or to discuss this article please let me know. As always, your feedback is greatly appreciated.
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 is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
Wednesday, October 1, 2008
Ten More Foods to Have in Your Healthy Diet
Last month 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 antioxidants 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 that is high in antioxidants. 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 antioxidants and in oleic acid, which is a heart healthy fat.
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. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
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 antioxidants 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 that is high in antioxidants. 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 antioxidants and in oleic acid, which is a heart healthy fat.
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. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
Thursday, August 28, 2008
Ten Foods to Have in Your Healthy Diet
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 – fruits and vegetables for vitamins and antioxidants, 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. Why blueberries compared to other berries? Two reasons. First, blueberries freeze better than other berries so you can use them year round. Second, studies show that fewer pesticides are used in the growing of blueberries, so you don’t necessarily have to purchase organic blueberries. Strawberries and raspberries are among the fruits that receive the most pesticides.
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. However, apples are a fruit that you should purchase organic as high levels of pesticide are used in growing apples. 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.
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 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 and keep our cell membranes fluid. 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.
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. 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. 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 those aforementioned 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 works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
Blueberries are one of the strongest antioxidants according to its ORAC value. ORAC stands for oxygen radical absorbance capacity and is the rating system used to compare the antioxidant power of foods. Oxygen radicals, better known as free radicals, are destructive molecules found naturally in the body that can damage cells and DNA. We need to include sufficient antioxidants in our diet to effectively neutralize them. Blueberries also have anti-inflammatory and anti-cancer properties. All berries are great sources of antioxidants. Why blueberries compared to other berries? Two reasons. First, blueberries freeze better than other berries so you can use them year round. Second, studies show that fewer pesticides are used in the growing of blueberries, so you don’t necessarily have to purchase organic blueberries. Strawberries and raspberries are among the fruits that receive the most pesticides.
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. However, apples are a fruit that you should purchase organic as high levels of pesticide are used in growing apples. 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.
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 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 and keep our cell membranes fluid. 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.
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. 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. 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 those aforementioned 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 works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He is an expert in the field of Nutrition and Erectile Dysfunction. 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 www.brwellness.com.
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