On many of our minds is the current debate over whether or not to nationalize health care. From my own perspective I’ve often said that what we need is a national health plan, not a national health care plan. Note the subtle difference. If we encourage people to live a healthier lifestyle (a “health plan”) their need for future health care will be likely reduced. My purpose in writing this column is to share my knowledge with you in the hope it encourages you to make healthier choices. Nothing gets me going more than all the misleading advertising and promotion under the guise of something being “healthy” when in fact it is not. Past articles have discussed a few of my favorites - artificial sweeteners and soy.
That being said and whatever your political view on this issue is, I think we can all agree that a reasonable objective is to stay away as best we can from doctors and hospitals. Certainly they serve a needed function, but we usually enter “disease management” because we have become sick. A healthy lifestyle encourages health and discourages disease. I’ve seen a variety of statistics quoting a range of sources including the Surgeon General of the United States, with the common thread that 75-80% of chronic disease (heart disease, diabetes, cancer, and stroke) is lifestyle related – primarily poor diet and lack of exercise.
So, what can you do? I’m going to make it real simple and straight forward.
1. The number one thing that almost everyone can do is to cut back on the amount of sugar you consume. Sugar comes in many forms and is often hidden in our packaged and processed foods. The bottom line is that the human body was not designed to process the amount of sugar we put into it. And when I say sugar I’m not just talking about candy and cake. I’m talking about white flour that is used in bread and cereals and many other “foods”. To our body it is sugar. It creates havoc in our blood stream and is a major cause in the development of obesity, heart disease, diabetes, stroke, and cancer. This is something that all health professionals agree on. Unfortunately, no one is really willing to do anything to change the habits and sweet tooth of the population. This is something you have to decide to do for yourself.
2. Eat more fruits and vegetables. Yes, you’ve heard that a million times. Why are these foods so important? They contain valuable vitamins and minerals that our body needs to function properly. They contain antioxidants which neutralize the free radicals that cause damage to our cells and tissues. They contain fiber which aids all aspects of our digestion process. How many of you suffer from acid reflux, gas, bloating, constipation, and diarrhea? These are all signs of poor and neglected digestion. Without good digestion your body does not get all the nutrients it needs from the food. Here’s the simple equation: less nutrients equals greater likelihood of disease.
3. Eat healthy fats – omega 3 fatty acids from cold water wild fish, olive oil in salad dressings, coconut oil in cooking, butter (yes butter – organic is best). Do not eat margarine or anything else in a tub that is not butter. Despite what the low fat crowd is telling you these are not healthy foods. The processing of these “foods” utilizes high heat which oxidizes the fats. When you consume them they create free radicals. Among the worst foods you can eat are most of the salad dressings you see in the stores. They are loaded with sugar and unhealthy oils.
4. Drink water - our body is 65-70% water. Many people are walking around dehydrated and do not even realize it. Simply drinking more water has been known to reduce a variety of symptoms. But a caution – water is not fruit juice or coffee – water is water.
5. Exercise – move your body. Our body was designed to move. That is what makes the lymphatic system work. That is how the cellular waste ultimately gets out of your body. Start with walking or bouncing (or being bounced) on a rebounder – a mini trampoline. Start slow and work your way up.
See, it really is not all that difficult. A few simple changes and you are on your way to a healthier life style. But it is up to you. Do you want to feel better and enjoy life? Plus you get an added bonus. By being healthy you won’t have expensive doctor and hospital bills and you’ll be able to use your money to do the activities you enjoy!
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Thiensville. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
Thursday, July 16, 2009
Wednesday, June 10, 2009
The Truth about Soy
Where to start? We’ve all heard that soy is a health food – a great source of protein, a substitute for meat and milk. It is the backbone of a vegetarian diet and has launched a whole new wave of “health foods”. Unfortunately most of these new creations are not healthy and in many cases one could argue if they are even food! The truth is that soy consumption is hazardous to your health. The soy industry spends millions of dollars creating new products and marketing them. Studies are cited to “support” the health claims. Of course the more the study is investigated, the more the inconsistencies and inaccuracies become apparent. For an excellent expose on the soy industry I highly recommend the book The Whole Soy Story: The Dark Side of America’s Favorite Health Food by Kaayla Daniel, PhD. Or, on the web visit The Weston A. Price Foundation at www.westonaprice.org. For this article I’m going to focus on three key reasons why soy is not good for you. For a more complete list and more details I refer you to the book and the web site.
1. Soy is bad for your thyroid. Soy contains goitrogens – substances that suppress thyroid function by inhibiting your body’s ability to make thyroid hormones and may cause hypothyroidism (low thyroid function). The thyroid is responsible for metabolism. Impaired metabolism can result in weight gain, fatigue and diminished sex drive. Soy consumption has also been linked to thyroid cancer in adults and autoimmune thyroid disease in infants.
2. Soy is hard to digest. Soy contains one of the highest levels of phytates of any grain or legume. Phytic acid reduces the assimilation of key minerals that your body needs including calcium, magnesium, copper, iron and zinc. Unlike other grains and legumes the phytic acid in soy is not neutralized by soaking, sprouting, or cooking. The only form in which the phytates are broken down is fermented. Fermented soy products include tempeh, miso, and natto. These are the only soy products I’d recommend eating.
Soy also contains trypsin and protease (enzyme) inhibitors which interfere with protein digestion. So, go figure, we are told to eat soy as a protein, yet its very essence does not allow us to digest it!
High phytate diets have caused growth problems in children and test animals fed soy exhibited stunted growth. Perhaps you might want to reconsider using soy baby formula. The Israeli Health Ministry issued an advisory for young children and adults to use soy sparingly and for infants to avoid it completely!
3. Soy is disruptive to endocrine gland function for both men and women. In women soy phytoestrogens have been linked to infertility and breast cancer. What about the old story that Japanese women eat lots of soy in Japan and do not get breast cancer until they come to the United States? Another great story. They do not eat lots of soy. The soy they do eat is mostly fermented. And, they eat lots of other healthy foods like more wild fish and sea vegetables.
For men the story is not much better. Remember the Seinfeld episode about the “Mansiere” or the “Bro” – Cramer’s invention for male breasts? Well, that’s what can happen from too much soy. There is a great story in the recent issue of Men’s Health about a man who was drinking three quarts of soy milk a day and developed breasts. Soy also has been linked with sperm count reductions. A study found men consuming soy on a daily basis have 32% less sperm per milliliter of ejaculate.
Unfortunately there is more, but I’m out of space in this column. I haven’t even mentioned what happens when soy is processed to make veggie burgers, veggie chili, soy cheese, etc and what they add to it to make it palatable.
I sincerely hope you have found this article informative. Unfortunately the nutrition industry is full of hype and misinformation. It takes time and research to discover the truths. When something is repeated and repeated we start to believe it is true, just because everyone is saying it. As I like to tell my clients – I was a vegetarian before I studied nutrition!
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Thiensville, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
1. Soy is bad for your thyroid. Soy contains goitrogens – substances that suppress thyroid function by inhibiting your body’s ability to make thyroid hormones and may cause hypothyroidism (low thyroid function). The thyroid is responsible for metabolism. Impaired metabolism can result in weight gain, fatigue and diminished sex drive. Soy consumption has also been linked to thyroid cancer in adults and autoimmune thyroid disease in infants.
2. Soy is hard to digest. Soy contains one of the highest levels of phytates of any grain or legume. Phytic acid reduces the assimilation of key minerals that your body needs including calcium, magnesium, copper, iron and zinc. Unlike other grains and legumes the phytic acid in soy is not neutralized by soaking, sprouting, or cooking. The only form in which the phytates are broken down is fermented. Fermented soy products include tempeh, miso, and natto. These are the only soy products I’d recommend eating.
Soy also contains trypsin and protease (enzyme) inhibitors which interfere with protein digestion. So, go figure, we are told to eat soy as a protein, yet its very essence does not allow us to digest it!
High phytate diets have caused growth problems in children and test animals fed soy exhibited stunted growth. Perhaps you might want to reconsider using soy baby formula. The Israeli Health Ministry issued an advisory for young children and adults to use soy sparingly and for infants to avoid it completely!
3. Soy is disruptive to endocrine gland function for both men and women. In women soy phytoestrogens have been linked to infertility and breast cancer. What about the old story that Japanese women eat lots of soy in Japan and do not get breast cancer until they come to the United States? Another great story. They do not eat lots of soy. The soy they do eat is mostly fermented. And, they eat lots of other healthy foods like more wild fish and sea vegetables.
For men the story is not much better. Remember the Seinfeld episode about the “Mansiere” or the “Bro” – Cramer’s invention for male breasts? Well, that’s what can happen from too much soy. There is a great story in the recent issue of Men’s Health about a man who was drinking three quarts of soy milk a day and developed breasts. Soy also has been linked with sperm count reductions. A study found men consuming soy on a daily basis have 32% less sperm per milliliter of ejaculate.
Unfortunately there is more, but I’m out of space in this column. I haven’t even mentioned what happens when soy is processed to make veggie burgers, veggie chili, soy cheese, etc and what they add to it to make it palatable.
I sincerely hope you have found this article informative. Unfortunately the nutrition industry is full of hype and misinformation. It takes time and research to discover the truths. When something is repeated and repeated we start to believe it is true, just because everyone is saying it. As I like to tell my clients – I was a vegetarian before I studied nutrition!
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Thiensville, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.
Wednesday, May 6, 2009
Salmon Update – More Reasons to Avoid Farm Raised Fish
Here's some more reasons to avoid farmed fish, particularly salmon. This information comes from an article in the May 2009 issue of BestLife magazine. I have previously described how one of the best sources of Omega 3 fatty acids is fish from cold water, particularly salmon. However, this salmon has to be wild, not farm raised. When raised on a farm, the fish do not eat the same diet as in the wild, they are often fed grains. While you will find statements that farm raised salmon is a good source of Omega 3’s, which is true, it also contains a significant amount of Omega 6’s from the food it is fed. Therefore, when we eat it, we are not doing anything to improve our Omega 3 to Omega 6 ratio which is the reason we are eating these foods. In addition, farm raised salmon (branded as Atlantic Salmon) is naturally grey in color. How come it looks pink in the store? It is injected with a pink food dye. And, that is on the label!
Here’s the new information. The salmon farms are often placed near natural outlets for the wild salmon. The farms have many bright lights which attract young wild salmon. These are eaten by the larger Atlantic farmed salmon which see them as a different species. As a result the natural populations of wild salmon are being greatly reduced and in some places disappearing entirely. With millions of salmon in a central, yet still accessible location natural predators such as eagles and whales, as well as seals and sea lions are attracted to the site. Farmers are given permits to kill the seals and sea lions, obviously negatively impacting those populations. And, with all these salmon in one place there is also an issue with waste disposal. The salmon feces mix with the uneaten food pellets to make the ocean floor uninhabitable for shrimp and other small fish. Last but not least – sea lice. Salmon farms attract sea lice which infect both the farmed and the nearby wild ones who just happen to be passing through! The farmed ones are treated with antibiotics to kill the sea lice. Guess where the traces of the antibiotics, as well as the fungicides, pesticides, and all the other chemicals used in raising the salmon and the manufacturing the pellets winds up? I think you know that answer.
In summary, not only are the farmed raised salmon not healthy for you, they are also unhealthy to the environment and to wild salmon. The wild salmon population is under threat as is your right to healthy and nourishing foods. So, when you are eating out and think you are getting something healthy when you order salmon, ask to make sure it is wild salmon, and make sure it is cooked thoroughly to avoid potential parasites.
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.
Here’s the new information. The salmon farms are often placed near natural outlets for the wild salmon. The farms have many bright lights which attract young wild salmon. These are eaten by the larger Atlantic farmed salmon which see them as a different species. As a result the natural populations of wild salmon are being greatly reduced and in some places disappearing entirely. With millions of salmon in a central, yet still accessible location natural predators such as eagles and whales, as well as seals and sea lions are attracted to the site. Farmers are given permits to kill the seals and sea lions, obviously negatively impacting those populations. And, with all these salmon in one place there is also an issue with waste disposal. The salmon feces mix with the uneaten food pellets to make the ocean floor uninhabitable for shrimp and other small fish. Last but not least – sea lice. Salmon farms attract sea lice which infect both the farmed and the nearby wild ones who just happen to be passing through! The farmed ones are treated with antibiotics to kill the sea lice. Guess where the traces of the antibiotics, as well as the fungicides, pesticides, and all the other chemicals used in raising the salmon and the manufacturing the pellets winds up? I think you know that answer.
In summary, not only are the farmed raised salmon not healthy for you, they are also unhealthy to the environment and to wild salmon. The wild salmon population is under threat as is your right to healthy and nourishing foods. So, when you are eating out and think you are getting something healthy when you order salmon, ask to make sure it is wild salmon, and make sure it is cooked thoroughly to avoid potential parasites.
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, April 24, 2009
Diabetes (Type 2) Rant - Part 2
I'm sorry, but I have to do it again. The current issue of Diabetes Forecast was so loaded that I need to vent.
It starts with page 9 and The Wake Up Call - What's Your Diagnosis Story? by the Editorial Director. And I quote, "If you're diagnosed relatively young, as I was, you've got a lot of years of disease management ahead of you, and a lot of years to worry about screwing up." How about, "If you're diagnosed young, you have a great opportunity to look at your life style, change it, and perhaps allow your body to heal itself." The attitude - I'm in disease management mold for the rest of my life. That's not going to get you better.
On page 11 we hear from "a dietician for more than 25 years" about feeling the pinch at the grocery store. So we get the great advice to "shop for canned or frozen foods to save money. Look for lower-sodium canned vegetables..Buy canned fruit that has no added sugar." Canned fruits and vegetables? Come on. Look for lower-sodium and no added sugar? Canned vegetables have very little nutritional value. How about look at the junk food you are buying and spend the money on the healthy food.
On page 20 we learn that "Gastric bypass surgery seems to be a powerful treatment for type 2 diabetes in some obese adults, and now a study suggests the procedure may work for teens, too." Great news. "Within a year, the blood glucose levels of all but one (of 11) teen who had surgery were normal without medication..." Well what about in two years or five years? What will that body be able to do without normal functioning of processing and absorbing nutrients? Perhaps there was/is a better answer than to "cure" type 2 diabetes with gastric bypass surgery?
On page 37 we learn then when you need to raise your blood glucose in a hurry, there are some sources suggested: glucose tablets, regular soda, orange juice, life savers, jelly beans (large), gum drops, sugar, honey, raisins, and SKIM MILK!!! Yes, skim milk. That food they tell you drink. Have low fat or non-fat products. Missing the connection? Skim milk causes a fast rise in blood glucose levels! So why drink it with your cereal in the morning??? UGH!!!
On page 44 begins the article titled "So, What Can I Eat?" It starts off great - "For most people who are new to diabetes, the one thing that seems clear is that sugar is off limits, right? Think again: It turns out that a diabetes diagnosis doesn't mean your sweet tooth has to go cold turkey. in fact, you can eat many of the foods you love - yes, even desserts..." Great advice. Don't change any habits. Permission to "cheat". A great way never to get better. There is the usual advice for "low-fat versions, such as skim milk". Isn't that the same skim milk that will raise your blood glucose levels in a hurry????? The ongoing lie that "both saturated fats and trans fat up your risk for heart disease and stroke...replace butter.." And "protein from lean meat, fish, or soy products like tofu." Guess they haven't read the latest about the dangers of soy either.
But the best is on page 48 where "free foods" are discussed. They contain fewer than 20 calories or 5 grams of carbs. Suppose they don't add up quickly - examples are "a quarter cup of salsa, a tablespoon of fat-free cream cheese...and as much as you'd like of sugar-free gelatin, sugar substitutes..." UGH, or did I already say that?
This advice is really sad and I feel bad for the honest people who want to live healthier and follow this advice. I guess that's why the magazine contains all the advertisements for medical equipment. Follow the advice and you will definitely need all the advertised products.
Want some good ideas about diabetes. Go to www.westonaprice.org and do a search on diabetes. Read the work of Dr. Thomas Cowan. He helps people to get blood sugar under control. He recommends that the diet contain 60 carbs per day. What is in this magazine - 60 carbs per meal. See the difference?
Well, I feel better. I hope you find this educational. Rant over.
It starts with page 9 and The Wake Up Call - What's Your Diagnosis Story? by the Editorial Director. And I quote, "If you're diagnosed relatively young, as I was, you've got a lot of years of disease management ahead of you, and a lot of years to worry about screwing up." How about, "If you're diagnosed young, you have a great opportunity to look at your life style, change it, and perhaps allow your body to heal itself." The attitude - I'm in disease management mold for the rest of my life. That's not going to get you better.
On page 11 we hear from "a dietician for more than 25 years" about feeling the pinch at the grocery store. So we get the great advice to "shop for canned or frozen foods to save money. Look for lower-sodium canned vegetables..Buy canned fruit that has no added sugar." Canned fruits and vegetables? Come on. Look for lower-sodium and no added sugar? Canned vegetables have very little nutritional value. How about look at the junk food you are buying and spend the money on the healthy food.
On page 20 we learn that "Gastric bypass surgery seems to be a powerful treatment for type 2 diabetes in some obese adults, and now a study suggests the procedure may work for teens, too." Great news. "Within a year, the blood glucose levels of all but one (of 11) teen who had surgery were normal without medication..." Well what about in two years or five years? What will that body be able to do without normal functioning of processing and absorbing nutrients? Perhaps there was/is a better answer than to "cure" type 2 diabetes with gastric bypass surgery?
On page 37 we learn then when you need to raise your blood glucose in a hurry, there are some sources suggested: glucose tablets, regular soda, orange juice, life savers, jelly beans (large), gum drops, sugar, honey, raisins, and SKIM MILK!!! Yes, skim milk. That food they tell you drink. Have low fat or non-fat products. Missing the connection? Skim milk causes a fast rise in blood glucose levels! So why drink it with your cereal in the morning??? UGH!!!
On page 44 begins the article titled "So, What Can I Eat?" It starts off great - "For most people who are new to diabetes, the one thing that seems clear is that sugar is off limits, right? Think again: It turns out that a diabetes diagnosis doesn't mean your sweet tooth has to go cold turkey. in fact, you can eat many of the foods you love - yes, even desserts..." Great advice. Don't change any habits. Permission to "cheat". A great way never to get better. There is the usual advice for "low-fat versions, such as skim milk". Isn't that the same skim milk that will raise your blood glucose levels in a hurry????? The ongoing lie that "both saturated fats and trans fat up your risk for heart disease and stroke...replace butter.." And "protein from lean meat, fish, or soy products like tofu." Guess they haven't read the latest about the dangers of soy either.
But the best is on page 48 where "free foods" are discussed. They contain fewer than 20 calories or 5 grams of carbs. Suppose they don't add up quickly - examples are "a quarter cup of salsa, a tablespoon of fat-free cream cheese...and as much as you'd like of sugar-free gelatin, sugar substitutes..." UGH, or did I already say that?
This advice is really sad and I feel bad for the honest people who want to live healthier and follow this advice. I guess that's why the magazine contains all the advertisements for medical equipment. Follow the advice and you will definitely need all the advertised products.
Want some good ideas about diabetes. Go to www.westonaprice.org and do a search on diabetes. Read the work of Dr. Thomas Cowan. He helps people to get blood sugar under control. He recommends that the diet contain 60 carbs per day. What is in this magazine - 60 carbs per meal. See the difference?
Well, I feel better. I hope you find this educational. Rant over.
Tuesday, April 21, 2009
Agave Nectar Update
As I warn all my clients, there is a lot of hype around nutrition. The "health food industry" is in fact that - an industry. Unfortunately, that can mean it is concerned with profits and not necessarily providing truly healthy food.
The latest of these hypes to come to my attention is agave nectar. Given this new information, I have removed it from my list of acceptable sweeteners to use as alternatives to sugar. Like many of these nutrition hypes the agave nectar story begins with a basis of truth. We are told how native Mexicans used the "product" for thousands of years for a variety of purposes, including medicinal. Then we get the truth - the "nectar" is not produced as the ancients did. In fact, in the case of agave nectar, we have a process that is similar to how corn starch is converted into high fructose corn syrup! And we all now about the dangers of HFCS. Agave nectar is a manmade sweetener which through a complex chemical process converts fiber and starch into the unbound, manmade chemical fructose. High fructose agave doesn't spike blood glucose levels, but the fructose causes the same damages as that from high fructose corn syrup - mineral depletion, liver inflammation, hardening of the arteries, insulin resistance leading to diabetes, high blood pressure, cardiovascular disease and obesity.
A special thanks to the Weston A. Price Foundation and their excellent research. I urge all my readers to join the Foundation. Part of the membership includes the quarterly publication Wise Traditions. It contains many gems of knowledge, including the information I am passing along regarding agave nectar.
The latest of these hypes to come to my attention is agave nectar. Given this new information, I have removed it from my list of acceptable sweeteners to use as alternatives to sugar. Like many of these nutrition hypes the agave nectar story begins with a basis of truth. We are told how native Mexicans used the "product" for thousands of years for a variety of purposes, including medicinal. Then we get the truth - the "nectar" is not produced as the ancients did. In fact, in the case of agave nectar, we have a process that is similar to how corn starch is converted into high fructose corn syrup! And we all now about the dangers of HFCS. Agave nectar is a manmade sweetener which through a complex chemical process converts fiber and starch into the unbound, manmade chemical fructose. High fructose agave doesn't spike blood glucose levels, but the fructose causes the same damages as that from high fructose corn syrup - mineral depletion, liver inflammation, hardening of the arteries, insulin resistance leading to diabetes, high blood pressure, cardiovascular disease and obesity.
A special thanks to the Weston A. Price Foundation and their excellent research. I urge all my readers to join the Foundation. Part of the membership includes the quarterly publication Wise Traditions. It contains many gems of knowledge, including the information I am passing along regarding agave nectar.
Thursday, March 26, 2009
Five Nutrients You're Likely Missing
Here are five key nutrients that most of us are not getting enough of from our diet. One of them is likely not a surprise to you. In fact I call it the "vitamin du jour" - the one everyone is talking about - Vitamin D. The others are Magnesium, Vitamin B12, Potassium, and Iodine.
Vitamin D is required for healthy bones and teeth. It allows for absorption of Calcium and Phosphorus in the intestine. It maintains a stable nervous system and normal heart action. A recent study in Circulation found that people deficient in Vitamin D were up to 80% more likely to suffer a heart attack or stroke. The belief is that Vitamin D may reduce inflammation in the arteries. (Men's Health, April 2009)
Lack of Vitamin D may cause osteoporosis or softening of bones, rickets, tooth decay, poor healing of fractures, lack of vigor, muscular weakness, inadequate absorption of calcium, or retention of phosphorus in the kidneys.
Vitamin D is created in the body from the Sun's ultraviolet B rays (yes those very rays that we are protecting our self from with sunscreen). Vitamin D is a fat soluble vitamin, so people following "low fat" diets may not have the right kind or sufficient fat to absorb and assimilate the vitamin.
The best way to check Vitamin D levels is the 25-hydroxyvitamin D test. The best sources of Vitamin D are cod liver oil, eggs, butter, and oily fish (mackerel, salmon, sardines, and herring).
Magnesium is needed for over 300 different bodily processes. Magnesium helps prevent heart attacks by regulating the neuromuscular activity of the heart and maintaining normal heart rhythm. It helps prevent calcium deposits, kidney stones, and gallstones. Magnesium is needed for proper Calcium and Vitamin C metabolism. It converts blood sugar into energy. And, has been found to aid in bowel regularity.
A shortage of magnesium can show up in a variety of emotional symptoms such as nervousness, tension, and confusion. On a physical level it can result in tremors, muscular excitability, gallstones, kidney stones, or constipation. It has also been linked to blood clots in the heart and brain, along with brittle bones.
If you drink alcohol or eat a lot of sweets, it may be a good idea to supplement with magnesium. Alcohol and sugar deplete magnesium in the body.
Your best sources of magnesium are dark green vegetables, most nuts, seeds, and legumes, whole grains, and avocado.
Vitamin B12 regulates the nervous system, increases energy and agility, and is required for the formation and regeneration of red blood cells. It is necessary for carbohydrate, fat, and protein metabolism, as well as calcium and iron absorption. It helps improves mental condition and attitude.
Lack of Vitamin B12 is related to fatigue, dizziness, poor appetite, itching, stinging or burning sensation of the skin. Severe deficiency will cause pernicious or iron deficiency anemia. Vitamin B12 is important for nervous system, so deficiencies will cause nervousness, neuritis, neuropathy, degeneration of the spinal cord, depression, lack of balance, or loss of motor control.
An important aspect to B12. My research tells me it needs to come from animal sources to be properly utilized and absorbed by the human body. Tests on "vegetarian" B12 supplements indicate the body is not getting the B12. The best food sources of B12 are meat, most fish (especially the oily ones), crabs, oysters, eggs, and yogurt. Organ meats such as liver, heart and kidney are also high in B12.
Potassium is effective in reducing and preventing high blood pressure. Very important - it works with sodium to regulate the body's waste balance and normalize heart rhythms. It will help to increase energy and support clear thinking by sending oxygen to the brain. It preserves proper alkalinity of body fluids, stimulates the kidneys to eliminate poisonous body wastes, and promotes healthy skin.
Lack of potassium can lead to high blood pressure, poor reflexes, nervous disorders, respiratory failure, cardiac arrest, or muscle damage.
The balance of sodium and potassium is very important in the body. So, loading up on high sodium foods can further get the body out of balance.
The best sources of potassium are leafy green vegetables, broccoli, peas, lima beans, tomatoes, potatoes (skins), citrus fruits, bananas, apples, avocados, raisins, whole grains, fish, and meat.
Iodine is required by the thyroid gland to produce its hormones which ultimately control the body's metabolism - or how efficiently you burn calories. It is important for mental agility and promotes healthy hair, nails, skin, and teeth. Iodine is also helpful for breast health, particularly in women.
Lack of iodine can cause serious problems for the body due to the lack of thyroid hormone production. It can lead to weight gain, fatigue, cold hands and feet, dry skin and hair, impaired reflexes, slow speech and mental reaction, loss of physical and mental vigor, and skin sores.
I've been doing a lot of research into iodine recently and have concluded that most of us are lacking. A great source of information on iodine is http://www.optimox.com/.
The best sources of iodine are from the sea - fish, shellfish, and sea vegetables (particularly kelp). Bromine, which is added to many baked goods and breads, is an iodine depletor.
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.
Vitamin D is required for healthy bones and teeth. It allows for absorption of Calcium and Phosphorus in the intestine. It maintains a stable nervous system and normal heart action. A recent study in Circulation found that people deficient in Vitamin D were up to 80% more likely to suffer a heart attack or stroke. The belief is that Vitamin D may reduce inflammation in the arteries. (Men's Health, April 2009)
Lack of Vitamin D may cause osteoporosis or softening of bones, rickets, tooth decay, poor healing of fractures, lack of vigor, muscular weakness, inadequate absorption of calcium, or retention of phosphorus in the kidneys.
Vitamin D is created in the body from the Sun's ultraviolet B rays (yes those very rays that we are protecting our self from with sunscreen). Vitamin D is a fat soluble vitamin, so people following "low fat" diets may not have the right kind or sufficient fat to absorb and assimilate the vitamin.
The best way to check Vitamin D levels is the 25-hydroxyvitamin D test. The best sources of Vitamin D are cod liver oil, eggs, butter, and oily fish (mackerel, salmon, sardines, and herring).
Magnesium is needed for over 300 different bodily processes. Magnesium helps prevent heart attacks by regulating the neuromuscular activity of the heart and maintaining normal heart rhythm. It helps prevent calcium deposits, kidney stones, and gallstones. Magnesium is needed for proper Calcium and Vitamin C metabolism. It converts blood sugar into energy. And, has been found to aid in bowel regularity.
A shortage of magnesium can show up in a variety of emotional symptoms such as nervousness, tension, and confusion. On a physical level it can result in tremors, muscular excitability, gallstones, kidney stones, or constipation. It has also been linked to blood clots in the heart and brain, along with brittle bones.
If you drink alcohol or eat a lot of sweets, it may be a good idea to supplement with magnesium. Alcohol and sugar deplete magnesium in the body.
Your best sources of magnesium are dark green vegetables, most nuts, seeds, and legumes, whole grains, and avocado.
Vitamin B12 regulates the nervous system, increases energy and agility, and is required for the formation and regeneration of red blood cells. It is necessary for carbohydrate, fat, and protein metabolism, as well as calcium and iron absorption. It helps improves mental condition and attitude.
Lack of Vitamin B12 is related to fatigue, dizziness, poor appetite, itching, stinging or burning sensation of the skin. Severe deficiency will cause pernicious or iron deficiency anemia. Vitamin B12 is important for nervous system, so deficiencies will cause nervousness, neuritis, neuropathy, degeneration of the spinal cord, depression, lack of balance, or loss of motor control.
An important aspect to B12. My research tells me it needs to come from animal sources to be properly utilized and absorbed by the human body. Tests on "vegetarian" B12 supplements indicate the body is not getting the B12. The best food sources of B12 are meat, most fish (especially the oily ones), crabs, oysters, eggs, and yogurt. Organ meats such as liver, heart and kidney are also high in B12.
Potassium is effective in reducing and preventing high blood pressure. Very important - it works with sodium to regulate the body's waste balance and normalize heart rhythms. It will help to increase energy and support clear thinking by sending oxygen to the brain. It preserves proper alkalinity of body fluids, stimulates the kidneys to eliminate poisonous body wastes, and promotes healthy skin.
Lack of potassium can lead to high blood pressure, poor reflexes, nervous disorders, respiratory failure, cardiac arrest, or muscle damage.
The balance of sodium and potassium is very important in the body. So, loading up on high sodium foods can further get the body out of balance.
The best sources of potassium are leafy green vegetables, broccoli, peas, lima beans, tomatoes, potatoes (skins), citrus fruits, bananas, apples, avocados, raisins, whole grains, fish, and meat.
Iodine is required by the thyroid gland to produce its hormones which ultimately control the body's metabolism - or how efficiently you burn calories. It is important for mental agility and promotes healthy hair, nails, skin, and teeth. Iodine is also helpful for breast health, particularly in women.
Lack of iodine can cause serious problems for the body due to the lack of thyroid hormone production. It can lead to weight gain, fatigue, cold hands and feet, dry skin and hair, impaired reflexes, slow speech and mental reaction, loss of physical and mental vigor, and skin sores.
I've been doing a lot of research into iodine recently and have concluded that most of us are lacking. A great source of information on iodine is http://www.optimox.com/.
The best sources of iodine are from the sea - fish, shellfish, and sea vegetables (particularly kelp). Bromine, which is added to many baked goods and breads, is an iodine depletor.
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, March 11, 2009
To Pass or Not to Pass the Salt - That is the Question
Pass the salt or not to pass the salt, that is the question. This is another area of nutrition confusion. To begin our understanding of this we have to recognize the difference between salt and sodium. Sodium is essential to life. Just as I discussed how the sweet taste coincides with our need for Vitamin C, our tongue also senses salt, so we can get the sodium we need. What does sodium do? It is critical for the ongoing health of every cell in our body. That’s a pretty important job! It is part of the fluid between the cells. Along with its partner potassium, the two minerals balance the nutrient and waste exchange of each cell. Sodium is also in our blood, our lymphatic fluid, and is required for the production of hydrochloric acid so we can digest our food. Sodium is involved in nerve and muscle functioning where it again teams with potassium. It also maintains our body’s fluid balance, electrolyte balance, and pH balance.
You can certainly see that we need sodium. So, where do we get it? There are many places. Healthy sources of natural sodium include vegetables, whole grains, legumes, nuts, seeds, fruits, fish, poultry, eggs, milk, and meat. Unfortunately, the place where most of us get it is refined table salt or sodium added to processed foods. These are unhealthy forms of sodium. Like all other processed or refined foods, they have been stripped of all the naturally occurring minerals. In this case of table salt all that remains are the sodium and chloride. In addition, during the manufacturing process it is chemically cleaned, bleached, and heated so high that the chemical structure changes. Anticaking agents are added so the salt will not mix with water when in your salt shaker. This is fine in the salt shaker, but it does the same thing in your body. The refined salt does not dissolve and combine with the water and fluids in our body. So what does it do? It builds up in the body and leaves deposits in our tissues and organs leading health problems such as hypertension (high blood pressure), calcium deficiency, osteoporosis, fluid retention, weight gain, headaches, stomach ulcers, and stomach cancer to name a few.
How much sodium do you need? The answer is based on individual needs. As a guideline, the FDA recommended a maximum of 2400 milligrams daily. That is the equivalent of approximately one and a quarter teaspoons of natural salt. Because most of us eat the Standard American Diet (SAD) high in processed and refined foods and low in healthy fruits and vegetables many of us far exceed that level.
One of the big misconceptions about salt is that we need to use salt that is iodized. Iodine is necessary for the thyroid gland to function correctly. Iodine has been added to table salt for that purpose. However, unrefined sea salt, Celtic salt, or Himalayan salt are examples of natural salts that contain many minerals and foods such as ocean fish, kelp, and other sea vegetables also contain iodine. Celtic salt, Himalayan salt, and unrefined sea salt are the healthy salts that I recommend to my clients. For more information on iodine I highly recommend the web site http://www.optimox.com/. One way to determine whether or not you have sufficient iodine is called the iodine patch test. You can Google “iodine patch test” for more information and instructions.
Many people crave salt. That may be an indication that your adrenal glands are stressed out, meaning you are stressed out. According to Chinese medicine salt cravings are a sign of too much sugar or alcohol in the diet and the body’s way to come back into balance. Sometimes salt cravings can be a warning for oncoming hypertension. One of the best sources I know of for learning more about salt is Ann Louise Gittleman’s Get the Salt Out. You can get her book at http://www.unikeyhealth.com/product/Get_The_Salt_Out/Health_Books_Media.
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.
You can certainly see that we need sodium. So, where do we get it? There are many places. Healthy sources of natural sodium include vegetables, whole grains, legumes, nuts, seeds, fruits, fish, poultry, eggs, milk, and meat. Unfortunately, the place where most of us get it is refined table salt or sodium added to processed foods. These are unhealthy forms of sodium. Like all other processed or refined foods, they have been stripped of all the naturally occurring minerals. In this case of table salt all that remains are the sodium and chloride. In addition, during the manufacturing process it is chemically cleaned, bleached, and heated so high that the chemical structure changes. Anticaking agents are added so the salt will not mix with water when in your salt shaker. This is fine in the salt shaker, but it does the same thing in your body. The refined salt does not dissolve and combine with the water and fluids in our body. So what does it do? It builds up in the body and leaves deposits in our tissues and organs leading health problems such as hypertension (high blood pressure), calcium deficiency, osteoporosis, fluid retention, weight gain, headaches, stomach ulcers, and stomach cancer to name a few.
How much sodium do you need? The answer is based on individual needs. As a guideline, the FDA recommended a maximum of 2400 milligrams daily. That is the equivalent of approximately one and a quarter teaspoons of natural salt. Because most of us eat the Standard American Diet (SAD) high in processed and refined foods and low in healthy fruits and vegetables many of us far exceed that level.
One of the big misconceptions about salt is that we need to use salt that is iodized. Iodine is necessary for the thyroid gland to function correctly. Iodine has been added to table salt for that purpose. However, unrefined sea salt, Celtic salt, or Himalayan salt are examples of natural salts that contain many minerals and foods such as ocean fish, kelp, and other sea vegetables also contain iodine. Celtic salt, Himalayan salt, and unrefined sea salt are the healthy salts that I recommend to my clients. For more information on iodine I highly recommend the web site http://www.optimox.com/. One way to determine whether or not you have sufficient iodine is called the iodine patch test. You can Google “iodine patch test” for more information and instructions.
Many people crave salt. That may be an indication that your adrenal glands are stressed out, meaning you are stressed out. According to Chinese medicine salt cravings are a sign of too much sugar or alcohol in the diet and the body’s way to come back into balance. Sometimes salt cravings can be a warning for oncoming hypertension. One of the best sources I know of for learning more about salt is Ann Louise Gittleman’s Get the Salt Out. You can get her book at http://www.unikeyhealth.com/product/Get_The_Salt_Out/Health_Books_Media.
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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