When it comes to what is considered good or bad for us to eat there are often differing opinions. That being said, if there is one “universal truth” in nutrition, it is that we need to cut back on the amount of sugar that we consume and that too much sugar consumption is at the core of the chronic diseases that plague us today. Quite simply – the human body was not designed to process the amount of sugar that we are now putting into it.
In the early 1900’s rates of diseases such as diabetes, cancer, and heart disease were much lower than today. Obesity was rare. At that time the average American consumed about five pounds of sugar per year. Today, these are major diseases, impacting millions and millions of Americans and driving up our health care costs. Approximately 25% of the adult population is considered obese; another 50% are classified as overweight. The sugar consumption of the average American is approximately 160 pounds per year (and that comes from a source that is now six years old).
If sugar is so bad for us, why do we like it so much? One reason why the sweet taste appeals to us is based in our biology. Humans can not manufacture their own vitamin C; we must consume it. Since the availability of manufactured vitamin C pills is a more current phenomenon, traditionally we had to get it from nature. In nature vitamin C is found in many sweet fruits. Our body has many of these inherent abilities. Poisons taste bad, because they are not good for us. Sweet fruits taste good because we need the vitamin C.
Since we discovered that we like the sweet taste, we then created more foods to deliver that taste. Here is another biological aspect to sugar. Eating sugar causes a biochemical chain reaction that leads to a temporary increase in the hormone serotonin. Serotonin is our “feel good” hormone. It helps us feel more relaxed, less anxious, less stressed, and improves our mood. This is the well known “sugar high”. The key word here is temporary. Once the high is gone, the body desires to return to it. Thus, sugar can become an addiction; and it is a very difficult one to break.
Most of the sugar we consume is refined and has no nutritional value – it is empty calories. In addition, sugar causes spikes in our blood sugar levels. The body desires constant blood sugar levels. Therefore, it must move sugar out of the blood. Insulin does this by either moving the sugar into the cells for energy, or by converting and storing it as fat. Here’s a little secret for you - we do not get fat by eating too much fat, we get fat by eating too much sugar.
Because there is limited nutritional value in the sugary food our hunger is not satisfied for the long term. Hunger is a sign from our body that it needs energy to function. Soon we will be hungry and eat again. Unfortunately this often means eating more sugar, which keeps this pattern going. Eventually our cells become insulin resistant, our pancreas begins to revolt and can not keep up with insulin production. We become pre-diabetic, and ultimately diabetic. On top of that, the constant spikes in our blood sugar are causing inflammation and irritation to our arteries which ultimately leads to heart disease.
But there is more to the story. As our body digests the sugar, it is also depleting nutrients from our body so we can adequately process it. So, not only are there no nutrients in the sugary food, it is taking nutrients out of our body in its processing!
Sugar is also the “food” for the bad bacteria and yeast (Candida) in our body. As we feed them, they take over our digestive system, leading to bloating, gas, constipation, diarrhea, yeast infections, hormonal imbalances, and a variety of other problems. Often the sugar cravings we experience are these critters sending us the “feed me” signal.
I can not emphasize enough the importance of reducing sugar in your diet. It is one of the key factors behind disease. Reducing your sugar intake is an important aspect of living a healthier lifestyle and at the core of the individualized wellness programs developed for my clients.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. His office is in Thiensville, WI. To learn more or to schedule an appointment, call (262) 389-9907, e-mail bernie@brwellness.com or go to www.brwellness.com.
Wednesday, January 21, 2009
Wednesday, December 24, 2008
Food Industry Secrets - Not Anymore!
The Men’s Health January/February 2009 issue has an excellent article, What The Food Industry Doesn’t Want You to Know. I encourage you to pick up a copy of the magazine, but for those who can not, here’s the highlights.
1. Reduced fat crackers will claim “33% Less Fat Than Original”. What does it mean? Instead of 3 grams of fat per serving there are 2, that’s your 33%. But, the “reduced fat” version has an additional 3 grams of carbohydrates which in this case are refined flour and sugar making it more likely a less healthy option!
2. Green teas are promoted as health drinks due to the antioxidant catechin in the tea. But beware, the levels ranged from 9 milligrams to 215 milligrams!
3. Food can legally contain maggots, fly eggs, mites, insect fragments, and rodent hairs.
4. Cereals claiming to be “Diabetes Friendly” really aren’t. Be they made from corn or wheat, they are still refined and processed carbohydrates that raise blood glucose levels almost as fast as sugar.
5. Some “heart healthy” hot cereals (such as Oatmeal) have more sugar than a bowl of Fruit Loops! The box proudly displays the American Heart Association logo and states it meets the “food criteria for saturated fat and cholesterol” – so does Fruit Loops, they just don’t use the logo. Why?
6. Companies pay the American Heart Association to get their food certified. With a cereal targeted for kids it doesn’t pay for the food company to use the logo, for one targeted at adults it does!
7. Supermarkets like long checkout lines. The longer you are in line the more tempted you are to buy the unhealthy candy and sodas near you in line.
8. Food additives may make kids misbehave. Artificial food colorings and preservatives are linked to hyperactivity in children. Ever notice all the fancy colors in kids food? As if the candy alone isn’t enough!
9. The leanest meats may have higher sodium levels. When the fat is removed, the meat is less juicy, and may appear dried out. To prevent this some manufacturers inject meat products with a solution that contains water, salt, and other nutrients to give flavor.
10. The claim “good source” only means it contains 10% of the recommended daily requirement for that nutrient. It doesn’t mean the food is healthy. For example Honey Teddy Grahams are labeled a “Good Source of Calcium.”
11. The 100 calorie packs are a rip off. Studies show people eat the same amount of snack food regardless of the packaging.
12. You may be eating more calories than the label says. Calorie counts may be wrong and err on the low side. If the manufacturer does not meet the package claim they will be fined by the FDA. Therefore, to avoid potential penalties, they often include more than the stated 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. 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.
1. Reduced fat crackers will claim “33% Less Fat Than Original”. What does it mean? Instead of 3 grams of fat per serving there are 2, that’s your 33%. But, the “reduced fat” version has an additional 3 grams of carbohydrates which in this case are refined flour and sugar making it more likely a less healthy option!
2. Green teas are promoted as health drinks due to the antioxidant catechin in the tea. But beware, the levels ranged from 9 milligrams to 215 milligrams!
3. Food can legally contain maggots, fly eggs, mites, insect fragments, and rodent hairs.
4. Cereals claiming to be “Diabetes Friendly” really aren’t. Be they made from corn or wheat, they are still refined and processed carbohydrates that raise blood glucose levels almost as fast as sugar.
5. Some “heart healthy” hot cereals (such as Oatmeal) have more sugar than a bowl of Fruit Loops! The box proudly displays the American Heart Association logo and states it meets the “food criteria for saturated fat and cholesterol” – so does Fruit Loops, they just don’t use the logo. Why?
6. Companies pay the American Heart Association to get their food certified. With a cereal targeted for kids it doesn’t pay for the food company to use the logo, for one targeted at adults it does!
7. Supermarkets like long checkout lines. The longer you are in line the more tempted you are to buy the unhealthy candy and sodas near you in line.
8. Food additives may make kids misbehave. Artificial food colorings and preservatives are linked to hyperactivity in children. Ever notice all the fancy colors in kids food? As if the candy alone isn’t enough!
9. The leanest meats may have higher sodium levels. When the fat is removed, the meat is less juicy, and may appear dried out. To prevent this some manufacturers inject meat products with a solution that contains water, salt, and other nutrients to give flavor.
10. The claim “good source” only means it contains 10% of the recommended daily requirement for that nutrient. It doesn’t mean the food is healthy. For example Honey Teddy Grahams are labeled a “Good Source of Calcium.”
11. The 100 calorie packs are a rip off. Studies show people eat the same amount of snack food regardless of the packaging.
12. You may be eating more calories than the label says. Calorie counts may be wrong and err on the low side. If the manufacturer does not meet the package claim they will be fined by the FDA. Therefore, to avoid potential penalties, they often include more than the stated 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. 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.
Effective Weight Loss Strategies
The Bell Off! Club is an online community sponsored by Men’s Health magazine. They have been sharing information and supporting each other in losing weight since 2002. In the January/February 2009 edition six common successful strategies were shared. For more information visit the web site at www.MensHealth.com/bellyoff.
1. 96% cut out refined grains and sugars. This gets rid of lots of junk calories from processed and refined foods. Want to lose even more weight? Cut back on whole grains as well.
2. 93% eat more protein, healthy fats, and fiber-rich produce and whole grains. This is important as protein helps to build muscle (supporting numbers 4 and 5 below). Fat tastes good and helps keep you satisfied and along with the right kinds of fiber slows down the absorption of carbohydrates into the blood stream providing you with more even energy throughout the day. Fruits and vegetables also provide antioxidants to neutralize cell destroying free radicals.
3. 75% eat breakfast every day. I’ve talked about this at http://brwellness.blogspot.com/2008/11/start-your-day-with-healthy-breakfast.html.
4. 90% do weight training at least three days a week. This is a great way to burn calories and boost metabolism.
5. 80% do cardio workouts. Most of these are using interval and burst training techniques.
6. 100% are highly motivated. Wanting to get it done makes it happen!
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.
1. 96% cut out refined grains and sugars. This gets rid of lots of junk calories from processed and refined foods. Want to lose even more weight? Cut back on whole grains as well.
2. 93% eat more protein, healthy fats, and fiber-rich produce and whole grains. This is important as protein helps to build muscle (supporting numbers 4 and 5 below). Fat tastes good and helps keep you satisfied and along with the right kinds of fiber slows down the absorption of carbohydrates into the blood stream providing you with more even energy throughout the day. Fruits and vegetables also provide antioxidants to neutralize cell destroying free radicals.
3. 75% eat breakfast every day. I’ve talked about this at http://brwellness.blogspot.com/2008/11/start-your-day-with-healthy-breakfast.html.
4. 90% do weight training at least three days a week. This is a great way to burn calories and boost metabolism.
5. 80% do cardio workouts. Most of these are using interval and burst training techniques.
6. 100% are highly motivated. Wanting to get it done makes it happen!
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
Nutrition and Erectile Dysfunction
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.
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 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.
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