Zinc we are often told is good for the immune system. True, but apparently viruses like it too! What does that mean? Taking that zinc lozenge may not always be the best idea if it is a virus you are fighting.
Yet, zinc is a very important mineral, especially for men. Zinc is one of the key ingredients for the prostate gland. Men will want to make sure they are getting sufficient zinc. One in six men will be diagnosed with prostate cancer. Zinc supports the formation of many enzymes and insulin. The same insulin we need for blood sugar control. It also assists with wound healing, reproductive organ growth and development, and metabolism of phosphorus, carbohydrates, and proteins. Putting it simply - zinc helps many body processes work.
Zinc also has a special relationship with copper - one of antagonism. That means if your zinc levels rise, your copper levels will decrease, or if your copper levels rise, your zinc levels will decrease. This is very significant for women as too much copper can make them "copper crazy". Too much copper throws hormones out of balance and results in many of the "female symptoms". What gets copper levels high? The big three are birth control pills, copper IUDs, and soy (another reason not to like soy).
Zinc is found in many foods including almonds, beets, carrots, cashews, Cheddar cheese, green peas, lamb, lean beef and pork, liver, milk, mushrooms, peanuts, poultry, pumpkin seeds, seafood (crabs, oysters, shrimp), sesame seeds, spinach, wheat germ, whole grains, and yogurt. Lots of healthy food choices to get your zinc!
Tuesday, February 15, 2011
Thursday, February 10, 2011
Manganese
Manganese may be one of those minerals that you've never even considered for how important it is for the human body. While calcium gets all the attention regarding bone health, manganese is also very important for bone formation. In fact, there are 18 different nutrients required for the body to build healthy bone. For more on that see my earlier post regarding calcium (Calcium Blog ).
Manganese is also important in the formation and activation of enzymes that metabolize oxygen, carbohydrates, amino acids, and cholesterol. And perhaps even more critical is that manganese is required to detoxify our body from any naturally produced ammonia. Ammonia is poison to the body, so it must be removed.
The blood, liver, immune, musculoskeletal, nervous, and reproductive systems all utilize manganese.
There are lots of food sources of manganese. It is prevalent in nuts and seeds (almonds, peanuts, pecans, walnuts), legumes (garbanzo beans, green peas, lima beans, navy beans, pinto beans), grains (brown rice, wheat germ, oats, rye), vegetables (beets, broccoli, carrots, spinach, sweet potatoes), cloves, liver, nutrtional yeast, pineapple, and raspberries.
Manganese is also important in the formation and activation of enzymes that metabolize oxygen, carbohydrates, amino acids, and cholesterol. And perhaps even more critical is that manganese is required to detoxify our body from any naturally produced ammonia. Ammonia is poison to the body, so it must be removed.
The blood, liver, immune, musculoskeletal, nervous, and reproductive systems all utilize manganese.
There are lots of food sources of manganese. It is prevalent in nuts and seeds (almonds, peanuts, pecans, walnuts), legumes (garbanzo beans, green peas, lima beans, navy beans, pinto beans), grains (brown rice, wheat germ, oats, rye), vegetables (beets, broccoli, carrots, spinach, sweet potatoes), cloves, liver, nutrtional yeast, pineapple, and raspberries.
Tuesday, February 8, 2011
Iron
We're all familiar with how important iron is for the health of our blood. Iron aids in hemoglobin production, which is critical in the transportation of oxygen around the body. Oxygen fuels the body and hemoglobin helps get it around! Iron also supports enzyme formation and function - enzymes too make things happen in the body. The iron containing enzymes are required for energy production and to carry oxygen throughout the body. Iron is also part of the enzyme system that produces DNA - the blueprint of the body - so it is critical in growth, reproduction, healing, and immune function.
Food source of iron include artichokes, beets, broccoli, legumes (garbanzo beans, green beans, kidney beans, lentils, navy beans, and pinto beans), mushrooms, organ meats, parsley, pumpkin seeds, seafood (clams, shrimp), sesame seeds, and wheat germ.
Iron is tricky as too little can cause anemia—but too much can lead to atherosclerosis and other cardiovascular problems. Unlike other minerals, excess iron is not excreted from the body. Instead, it’s stored in the tissues, accelerating iron overload indefinitely. To read even more about iron:
http://www.annlouise.com/blog/2011/02/07/iron-is-a-double-edged-mineral/
Food source of iron include artichokes, beets, broccoli, legumes (garbanzo beans, green beans, kidney beans, lentils, navy beans, and pinto beans), mushrooms, organ meats, parsley, pumpkin seeds, seafood (clams, shrimp), sesame seeds, and wheat germ.
Iron is tricky as too little can cause anemia—but too much can lead to atherosclerosis and other cardiovascular problems. Unlike other minerals, excess iron is not excreted from the body. Instead, it’s stored in the tissues, accelerating iron overload indefinitely. To read even more about iron:
http://www.annlouise.com/blog/2011/02/07/iron-is-a-double-edged-mineral/
Monday, February 7, 2011
Selenium
I'm going to focus the next few posts on more of the key minerals we need to consume. Minerals are important because essentially they make things happen in the body along with enzymes. Without minerals, things don't happen! It is that easy.
Selenium acts as an antioxidant with Vitamin E and aids in DNA and protein synthesis. It is these antioxidants that neutralize free radicals and prevent them from damaging tissues and cells. It supports a healthy immune system response (keeps you healthy), prostaglandin production (these are hormone precursors), and healthy reproductive, pancreatic, and thyroid functions. If you remember some of my previous comments about synthetic versus natural vitamins, you'll find that real Vitamin E complex contains selenium. Guess what doesn't? Yes, synthetic Vitamin E. Perhaps that is why when "they" do the studies that conclude Vitamin E does not support heart health, if we look closer we learn they are using synthetic and not real Vitamin E. Seems to make a difference.
Selenium is also important in the blood, cardiovascular, endocrine, enzymatic, immune, integumentary, nervous, and renal systems. Essentially it is used throughout the body.
Where to get it? One of the best sources is Brazil nuts. I have 4-5 every morning in my protein shake. Other sources include barley, broccoli, brown rice, lamb, lean meats, milk, mushrooms, nutritional yeast, organ meats, seafood (cod, crab, halibut, salmon, shrimp, snapper, tuna), tomatoes, turnips, walnuts, wheat germ, and whole grains.
Selenium acts as an antioxidant with Vitamin E and aids in DNA and protein synthesis. It is these antioxidants that neutralize free radicals and prevent them from damaging tissues and cells. It supports a healthy immune system response (keeps you healthy), prostaglandin production (these are hormone precursors), and healthy reproductive, pancreatic, and thyroid functions. If you remember some of my previous comments about synthetic versus natural vitamins, you'll find that real Vitamin E complex contains selenium. Guess what doesn't? Yes, synthetic Vitamin E. Perhaps that is why when "they" do the studies that conclude Vitamin E does not support heart health, if we look closer we learn they are using synthetic and not real Vitamin E. Seems to make a difference.
Selenium is also important in the blood, cardiovascular, endocrine, enzymatic, immune, integumentary, nervous, and renal systems. Essentially it is used throughout the body.
Where to get it? One of the best sources is Brazil nuts. I have 4-5 every morning in my protein shake. Other sources include barley, broccoli, brown rice, lamb, lean meats, milk, mushrooms, nutritional yeast, organ meats, seafood (cod, crab, halibut, salmon, shrimp, snapper, tuna), tomatoes, turnips, walnuts, wheat germ, and whole grains.
Thursday, February 3, 2011
Folic Acid
Today's nutrient is Folic Acid, also known as Folate. But, once again (as we've seen with other vitamins), while portrayed to the public as identical, they are not. Humans are not able to make their own folate, so it is something we need to eat. Natural sources of folate include leafy greens (collard greens, spinach), citrus fruits, legumes (black beans, garbanzo beans, kidney beans, lentils, navy beans, pinto beans), liver, eggs, diary products, asparagus, and nutritional yeast.
Folate is critical to the metabolism of nucleic acids and amino acids. Because of this, it supports overall growth and development and blood cell formation and supports normal growth of the fetus. Folic acid was added to many foods to reduce the incidence of neural tube defects, in fact there was a mandate to add folic acid to all cereal grain to products in the US.
So, what was discovered? Well, you guessed it. From the good intentions of the food police we now have several studies suggesting that over consumption of folic acid to colon, lung, and prostate cancers. If you are taking folic acid as a supplement you may want to revisit that and look for companies that use natural folate in their products.
Here's a link to the article in Prevention Magazine explaining this: Prevention Magazine article
Folate is critical to the metabolism of nucleic acids and amino acids. Because of this, it supports overall growth and development and blood cell formation and supports normal growth of the fetus. Folic acid was added to many foods to reduce the incidence of neural tube defects, in fact there was a mandate to add folic acid to all cereal grain to products in the US.
So, what was discovered? Well, you guessed it. From the good intentions of the food police we now have several studies suggesting that over consumption of folic acid to colon, lung, and prostate cancers. If you are taking folic acid as a supplement you may want to revisit that and look for companies that use natural folate in their products.
Here's a link to the article in Prevention Magazine explaining this: Prevention Magazine article
Tuesday, February 1, 2011
February 2011 Newsletter
Happy February – we’re almost half way through winter and spring is just around the corner. Here in Milwaukee we’re getting our first blizzard in quite a few years as I write this month’s newsletter.
It’s been an exciting year so far as I recently received a surprise honor and a new certification. First the surprise honor - Milwaukee Magazine ran a feature article called The New Healers in its February issue. They named the top 43 practitioners in 14 categories of complementary and alternative medicine who were nominated and selected by their peers. I was selected as one of two Nutritionists. Here’s a link to the article, unfortunately you can’t get the whole article unless you purchase the magazine, but for those of you in the area you can usually find someone who has it! http://www.milwaukeemagazine.com/currentIssue/full_feature_story.asp?newMessageID=26053
And now the new certification – as many of you know I have been a student of Rod Stryker for almost ten years and have done many trainings with him. I am pleased and proud to announce that I am now officially a ParaYoga Level II Certified Teacher!
Another exciting announcement is my participation in InWellness. It is a greater Milwaukee area membership network of health and wellness practitioners and clients. The goal Is to make holistic health more available to and understood by the community. To learn more about InWellness http://inwellnesstoday.com/about.php.
I have a few events this month. February 17 is a talk on Healthy Again at the Mequon Rec Center. February 19 is a discussion on how to get the excess Sugar and Salt Out of your diet at the Port Washington Rec Center. Also, on the weekend of February 25 and 26 my friend Tanya Sowards from Minneapolis is presenting some great workshops on Thai Yoga at YogaOne in Cedarburg. And, I’m teaching a Yoga Basics class at YogaOne on Wednesday nights at 7:30.
For my full schedule of events http://brwellness.blogspot.com/2010/05/rosen-wellness-news-and-events.html
To read more about Tanya’s workshops https://clients.mindbodyonline.com/ASP/home.asp?studioid=3392
Good Stuff From Great Nutritionists
I’m proud to call two of the country’s great nutritionists Ann Louise Gittleman and Jonny Bowden my friends. This past month they each authored some excellent blogs that address questions I get asked all the time. In case you missed them here they are:
1. Is it okay to cheat on a diet? http://jonnybowdenblog.com/why-i-dont-believe-in-cheat-day/
2. How often should I eat? http://jonnybowdenblog.com/eat-every-three-hours/
3. What should I eat and when? http://www.annlouise.com/blog/2011/01/24/eat-breakfast-like-a-pauper/
Nutrient of the Day
Over the last few weeks I’ve been running a new feature on my Rosen Wellness Blog called the Nutrient of the Day. Each day, well actually on most days, I post a brief article on a different nutrient. Here’s links to my four favorites:
Vitamin B12: http://brwellness.blogspot.com/2011/01/vitamin-b12.html
Vitamin C: http://brwellness.blogspot.com/2011/01/vitamin-c-ascorbic-acid-is-not-vitamin.html
Calcium: http://brwellness.blogspot.com/2011/01/calcium.html
Vitamin B1 - Thiamine: http://brwellness.blogspot.com/2011/01/vitamin-b1-thiamine.html
It’s been an exciting year so far as I recently received a surprise honor and a new certification. First the surprise honor - Milwaukee Magazine ran a feature article called The New Healers in its February issue. They named the top 43 practitioners in 14 categories of complementary and alternative medicine who were nominated and selected by their peers. I was selected as one of two Nutritionists. Here’s a link to the article, unfortunately you can’t get the whole article unless you purchase the magazine, but for those of you in the area you can usually find someone who has it! http://www.milwaukeemagazine.com/currentIssue/full_feature_story.asp?newMessageID=26053
And now the new certification – as many of you know I have been a student of Rod Stryker for almost ten years and have done many trainings with him. I am pleased and proud to announce that I am now officially a ParaYoga Level II Certified Teacher!
Another exciting announcement is my participation in InWellness. It is a greater Milwaukee area membership network of health and wellness practitioners and clients. The goal Is to make holistic health more available to and understood by the community. To learn more about InWellness http://inwellnesstoday.com/about.php.
I have a few events this month. February 17 is a talk on Healthy Again at the Mequon Rec Center. February 19 is a discussion on how to get the excess Sugar and Salt Out of your diet at the Port Washington Rec Center. Also, on the weekend of February 25 and 26 my friend Tanya Sowards from Minneapolis is presenting some great workshops on Thai Yoga at YogaOne in Cedarburg. And, I’m teaching a Yoga Basics class at YogaOne on Wednesday nights at 7:30.
For my full schedule of events http://brwellness.blogspot.com/2010/05/rosen-wellness-news-and-events.html
To read more about Tanya’s workshops https://clients.mindbodyonline.com/ASP/home.asp?studioid=3392
Good Stuff From Great Nutritionists
I’m proud to call two of the country’s great nutritionists Ann Louise Gittleman and Jonny Bowden my friends. This past month they each authored some excellent blogs that address questions I get asked all the time. In case you missed them here they are:
1. Is it okay to cheat on a diet? http://jonnybowdenblog.com/why-i-dont-believe-in-cheat-day/
2. How often should I eat? http://jonnybowdenblog.com/eat-every-three-hours/
3. What should I eat and when? http://www.annlouise.com/blog/2011/01/24/eat-breakfast-like-a-pauper/
Nutrient of the Day
Over the last few weeks I’ve been running a new feature on my Rosen Wellness Blog called the Nutrient of the Day. Each day, well actually on most days, I post a brief article on a different nutrient. Here’s links to my four favorites:
Vitamin B12: http://brwellness.blogspot.com/2011/01/vitamin-b12.html
Vitamin C: http://brwellness.blogspot.com/2011/01/vitamin-c-ascorbic-acid-is-not-vitamin.html
Calcium: http://brwellness.blogspot.com/2011/01/calcium.html
Vitamin B1 - Thiamine: http://brwellness.blogspot.com/2011/01/vitamin-b1-thiamine.html
Monday, January 31, 2011
Vitamin B12
Vitamin B12 may be one of the most important of all the B vitamins, particularly because only true humanly usable B12 comes from animal sources. Yes, to all my vegetarian and particularly vegan friends, watch your B12 levels. There is no such thing as "vegan" or "vegetarian" B12 as far as your body goes. It needs along with it what is known as "intrinsic factor" which comes from animals. Fortunately B12 (as other B vitamins) will store in the body, but over time this may become a deficiency. In fact, a good friend of mine, after years of being a vegetarian has reintroduced more animal product into her diet after seeing a live blood analysis showing a lack of B12 and a move towards anemia.
So what does B12 do? It is a cofactor for two, yet very important enzymes. One is used for methionine metabolism. Methionine is an essential amino acid. The other enzyme aids in producing energy from proteins and fats. Overall B12 supports the nervous system, promotes the maturation of red blood cells (hence the tie to anemia when deficient in B12) and other cells, and supports bone and joint health.
B12 is available from animal products such as fish (halibut, salmon, scallops, shrimp, and snapper are best sources), lamb, beef, organ meats, and yogurt. It is important for the blood, digestive, hepatic, and nervous systems.
So what does B12 do? It is a cofactor for two, yet very important enzymes. One is used for methionine metabolism. Methionine is an essential amino acid. The other enzyme aids in producing energy from proteins and fats. Overall B12 supports the nervous system, promotes the maturation of red blood cells (hence the tie to anemia when deficient in B12) and other cells, and supports bone and joint health.
B12 is available from animal products such as fish (halibut, salmon, scallops, shrimp, and snapper are best sources), lamb, beef, organ meats, and yogurt. It is important for the blood, digestive, hepatic, and nervous systems.
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