Category Archives: Healthy Foods

Now’s the Time to Take Advantage of Fresh Vegetables and Their Nutritional Benefits – Part 2

In my previous article I mentioned how this is my favorite time of the year – and one of the reasons being the arrival of fresh vegetables. As I discussed vegetables are loaded with vitamins, minerals, and fiber. The most nutritious vegetables are the dark leafy greens (kale, spinach, collard greens, mustard greens, chard) and the Cruciferous family (broccoli, cauliflower, Brussels sprouts, cabbage). These are loaded with Beta-Carotene, Vitamin C, Folate, Vitamin E, Vitamin K, Calcium, Magnesium, Potassium, and Zinc.

In Part 1 I discussed the vitamins. In this article we’ll learn about the minerals – Calcium, Magnesium, Potassium, and Zinc.

Calcium is one of the most important minerals to the body. While we often think of calcium and milk, it is actually highly available in many vegetables. One of the best sources is the leafy green vegetables including collard greens, mustard greens, spinach, beet greens, and turnip greens. Calcium is also found in broccoli and asparagus as well as many nuts and seeds. Calcium is best known for supporting strong bones and teeth, but it is also crucial for muscle tissue, blood clotting, supporting cardiovascular and nerve functions, supporting the immune system and helping in normal functioning of many enzymes. In short, it supports the whole body!

Right up there in importance with Calcium is Magnesium. In fact, they often work together in the body. Magnesium is found in artichokes, beans and seeds (black, green, navy, pinto, pumpkin, sesame, and sunflower), cashews, broccoli, spinach, Swiss chard, and tomatoes. Magnesium supports normal acid/alkaline and blood pH balance; aids in enzyme activation (remember enzymes make everything happen in the body!); helps metabolize blood sugar and produce cortisone; supports healthy nerve and muscle function (it works with calcium to keep the nerves firing and the muscles moving and is involved in nerve signal transmission, muscle contraction, and heart rhythm); assists in forming bones and teeth; and plays a role in nucleic acid, protein, carbohydrate, and fat synthesis.

And, right up there with Calcium and Magnesium, is Potassium! Potassium is found in artichokes, beet greens, broccoli, Brussels sprouts, kale, lentils, lima beans, pinto beans, spinach, Swiss chard, and yams. Potassium is also found in fruits such as avocado (yes it is technically a fruit) bananas, grapes, oranges, papaya, raisins, and tomatoes (a fruit too!). Nuts and seeds such as almonds and sunflower seeds are also good sources.

Potassium is critical for the ongoing health of every cell in our body. That’s a pretty important job! Along with its partner sodium, the two minerals balance the nutrient and waste exchange of each cell. Potassium is involved in nerve and muscle functioning where it again teams with sodium. It also maintains our body’s fluid balance, electrolyte balance, and pH balance. Additional functions of potassium include aiding in sugar metabolism, activating enzymes, supporting healthy heart function, and calming the nervous system.

Zinc is found in beets, carrots, green peas, mushrooms, and spinach. It is also prevalent in nuts and seeds such as almonds, cashews, pumpkin seeds, and sesame seeds. Zinc is known for its support of the immune system but it also is critical in the formation of many enzymes and insulin. 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 is especially important for men. Zinc is one of the key nutrients 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.

Please note that these minerals are found in other food sources as well. For the purposes of this article I wanted to illustrate their availability in all the wonderful fresh vegetables (and a few fruits) that are being grown locally and are now or will soon be available to 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 Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

August 2015 Newsletter – Yours Truly Attacked by GMO Seed Rep

As some of you may be aware, I write a monthly nutrition article in our local paper, the Ozaukee News Graphic. Several weeks ago I experienced a first. My article about the dangers of pesticides, particularly glyphosate as found in RoundUp was attacked in a letter to the editor. The headline read, “Rosen column based on faulty science.” Once I read the letter I of course had to see who this guy was, and sure enough he was a local seed distributor of Monsanto products! Of course he failed to mention that little point in his attack on me and the scientist whose work I shared.

As I wrote in my original article, now several months ago, the more I read about it, the more I am convinced that it is the pesticides, perhaps even more so than gluten, is behind so much of the increase in chronic health problems we see today. This issue of the newsletter contains my original article, Mr. Monsanto’s letter to the editor, my reply to him, and some additional reference articles on the dangers of pesticides.

On another note, it’s almost been one year since the most impactful training of my nutrition career – studying advanced muscle testing with Dr. Joe Teff. What I learned from him has not only transformed my practice but has helped an ever growing client population achieve greater health. Thanks again to Dr. Teff. Muscle testing has helped many people and below is the story of the recent Men’s Wimbledon Champion and his personal experience!

Enjoy the rest of the summer!

My Glyphosate Article Attacked by Local Monsanto Seed Dealer and My Response

As I mentioned above my recent article in the News Graphic was attacked by a local Monsanto seed dealer. This link contains a link to my original article, the attack, and my response to the attack. It is a bit long, but worth the read. For those who want the quick version I’ll provide that below. Again, for all the details and the full drama click here: http://brwellness.com/nutrition-news/?p=10.

To the Editor: Glyphosate: Just the Facts

I’d like the opportunity to respond to Mr. Rick Lemke’s criticism of my column which he states is “filled with inaccuracies and bad science.” Here are the facts.

Fact: Glyphosate is patented as an antibiotic.

Fact: Glyphosate was first patented as a mineral chelator in 1964.

Fact: Several studies including those done by Monsanto link glyphosate to cancer.

Fact: Dr. Seneff has numerous sources supporting her work, and has published over 170 referenced articles.

Fact: Mr. Lemke’s business sells genetically modified and Roundup ready seeds.

Fact: Monsanto seed products have been removed and/or banned by: Austria, Bulgaria, Germany, Greece, Hungary, Ireland, Japan, Luxembourg, Madeira, New Zealand, Peru, South Australia, Russia, France, and Switzerland.


More Scary Stuff About Pesticides and Glyphosate

Here’s two additional solid articles about the dangers of pesticides and glyphosate.

The first one is from GreenMedInfo.com. This is a great website. Did you know that there are bacteria in the sky? This article explores the possibilities that the same bacteria killing properties of the pesticides on earth (remember glyphosate is also an antibiotic) are impacting the bacteria in the clouds and possibly contributing to the draught conditions being experienced in California. To read this article click here: http://www.greenmedinfo.com/blog/california-drought-surprising-cause.

The second article is from Natural News. This article explains how glyphosate is used as a wheat crop drying chemical to speed up harvesting. So, in addition to being soaked up by the plant in the ground, there is extra being applied directly to the wheat prior to harvest. I guess that’s our bonus dose! To read this article click here: http://www.naturalnews.com/050583_glyphosate_wheat_bread_crop_contamination.html.

The Power of Muscle Testing

Novak Djokovic is one of the biggest stars in Men’s tennis. After recently winning Wimbledon he is ranked number one. How did he go from good to great? In a recent book he explains it was a result of a dietary change discovered through muscle testing! To read the article click here: http://edgytruth.com/2015/07/13/holistic-dr-has-diet-secret-for-wimbledon-tennis-star-it-worked/#.

July 2015 Newsletter – Summer Means Nice Weather and Fresh Vegetables

Summer has arrived with all its glory – long days, beautiful weather, and from a nutritional perspective – the beginning of lots of fresh vegetables and fruits! While there are a wide variety of nutrition experts offering their opinions –one that most agree on is to eat vegetables! Vegetables are loaded with important nutrients – vitamins, minerals, and fiber. This month’s feature article reviews the vitamins most abundant in vegetables; next month’s focuses on the minerals. With the supply of fresh vegetables it is also a great time to consider a cleanse. Even if you are not up for the full 21 days I have several 10 day versions available as well.

This past month I’ve continued my blood chemistry training and have a new software program that analyzes your results and produces supplement recommendations. More on that below.

Now’s the Time to Take Advantage of Fresh Vegetables and Their Nutritional Benefits – Part 1

I don’t know about you, but this is my favorite time of the year. Not only is the weather beautiful and the days long, but it means our fresh local vegetables are here! They are at the road side stands, the Farmer’s Markets, and the CSAs begin delivering. For those of you unfamiliar with the term CSA it means Consumer Supported Agriculture. You (the consumer) buy direct from local farmers who offer these programs. There are many CSAs in our area with deliveries likely into your neighborhood and I encourage you to find one. It is not only good for you, but supports your local farmer as well. The CSA I belong to had its first delivery of the year including basil, lettuce, spinach, arugula, green onions, pole beans, and even some maple syrup!

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=12

Blood Chemistry Special Offer

As I mentioned above last month I attended another workshop on interpreting blood chemistry. I find this work fascinating since we all are familiar with the story – someone doesn’t feel well, they go to their doctor and have a blood test, and are told everything is “normal.” As I’ve said before “normal” does not mean “healthy.” Normal means you are under the bell curve and within 95% of the population taking the test at that lab. In today’s world that certainly doesn’t pass for healthy.

Part of this workshop included a software package. This program looks at all the information together, rather than in isolation. It finds the patterns and makes recommendations to bring the body into more healthy balance.

This month I have a special offer – I’ll do the analysis for $50 – one half the normal cost. You can bring in a recent blood test either from your doctor or go to http://www.directlabs.com/ to get a fresh blood draw at a local lab. For more information give me a call or send an email.

Speaking of Direct Labs – this month’s special is awesome – Male and Female Health Check – includes the Comprehensive Wellness Panel plus urinalysis, hormones, and C-Reactive protein (inflammation marker).

Try a 10 Day Cleanse

Summer is a great time to take advantage of the fresh vegetables that are abundant and to a cleanse. Perhaps the 21 day program is too much commitment with all the summer parties? Well, I have the solution – a 10 day program! I have several options for you: – a 10-day detox, blood sugar balance, female vitality, male vitality, or anti-inflammation. For more information give me a call or send an email.

Now’s the Time to Take Advantage of Fresh Vegetables and Their Nutritional Benefits – Part 1

I don’t know about you, but this is my favorite time of the year. Not only is the weather beautiful and the days long, but it means our fresh local vegetables are here! They are at the road side stands, the Farmer’s Markets, and the CSAs begin delivering. For those of you unfamiliar with the term CSA it means Consumer Supported Agriculture. You (the consumer) buy direct from local farmers who offer these programs. There are many CSAs in our area with deliveries likely into your neighborhood and I encourage you to find one. It is not only good for you, but supports your local farmer as well. The CSA I belong to had its first delivery of the year including basil, lettuce, spinach, arugula, green onions, pole beans, and even some maple syrup!

Among the few concepts that virtually everyone providing nutritional advice will tell you is “eat more vegetables!” Why? Vegetables are loaded with vitamins, minerals, and fiber. The most nutritious vegetables are the dark leafy greens (kale, spinach, collard greens, mustard greens, chard) and the Cruciferous family (broccoli, cauliflower, Brussels sprouts, cabbage). These are loaded with Beta-Carotene, Vitamin C, Folate, Vitamin E, Vitamin K, Calcium, Magnesium, Potassium, and Zinc.

In this article I’ll provide a brief summary of these vitamins and how they support the body. Part 2 will summarize the minerals.

Beta-carotene is found in plant food, such as carrots, red bell peppers, sweet potatoes, winter squash, and leafy greens (collard greens, kale, spinach, Swiss chard, turnip greens). Beta-carotene is the plant form of Vitamin A which our body will convert. Vitamin A supports the endocrine, immune, integumentary (that’s skin), and reproductive systems along with our eyes. It is required for growth and natural repair of many body tissues, and maintains integrity of blood cells and epithelial tissue lining the gut, lungs, and reproductive tract.

Vitamin C is found in broccoli, Brussels sprouts, carrots, cauliflower, and red bell peppers. And of course during the summer we can get plenty of blueberries, strawberries, and cantaloupe melon – also a great source of Vitamin C. Vitamin C supports all our cells and tissues and in doing so aids the blood, cardiovascular, endocrine, immune, musculoskeletal, and nervous systems. It helps to form collagen which is in our connective tissue – it keeps us together! It also facilitates iron absorption and assists in cholesterol metabolism.

Folate is found in leafy greens (collard greens, spinach), legumes (black beans, garbanzo beans, kidney beans, lentils, navy beans, pinto beans), and asparagus. Folate is the natural form of folic acid used by your body to facilitate life! It is critical to the metabolism of nucleic acids and amino acids. This metabolism is what makes everything happen in your body which is why I say it facilitates life. Folate is at the heart of methylation – perhaps the most critical function of the body. It is beyond the scope of this article but I encourage you to consult Dr. Google to learn more. In short, folate supports overall growth and development and blood cell formation and supports normal growth of the fetus.

Vitamin E is found in leafy greens (collard greens, mustard greens, spinach, Swiss chard, and turnip greens), and olives. We can also get Vitamin E from almonds and sunflower seeds. Vitamin E supports a healthy immune system and proper nerve and muscle function. It is also important to the heart and supports circulation through healthy blood clotting. It keeps the skin and hair shiny and healthy.

Vitamin K is found primarily in broccoli, Brussels sprouts, kale, and cabbage. There are two forms of Vitamin K – K1 and K2 – one from plant and one from animal – and yes we need both! While it is best known for clotting, it is also involved in bone mineralization, a critical part of making bone and promotes healthy liver function.

Please note that these vitamins are found in other food sources as well. For the purposes of this article I wanted to illustrate their availability in all the wonderful fresh vegetables (and a few fruits) that are being grown locally and are now or will soon be available to 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 Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

February 2015 Newsletter: New Products, New Cleanse, and New Exercise Routine

My 2015 is off to a great start! I hope yours is too! In the spirit of the New Year I have new and exciting information to share!

I have introduced two new supplement product lines this past month. Both of these lines come recommended from highly respected fellow practitioners. What’s great about them is they complement the products I currently carry, enabling me to offer even better support options.

Physica Energetics includes nutritionals and homeopathics; Doctors Research are whole foods products that are Kosher certified. You can read more about these product lines below. As my practice continues to grow it is only natural to need a greater variety of product offerings. Last year I introduced Biotics and Apex Energetics to my mix of Standard Process, Designs for Health, Systemic Formulas, and UniKey. All top quality product lines.

Along with Physica Energetics comes a new cleanse offering – the Restoring Cellular Communications Pathways program. I plan to start it Monday after the Super Bowl, so I’ll have more to report next month. See below for more information on Physica Energetics.

Last month I mentioned the book Body by Science. I hope some of you had the opportunity to buy the book or at least check out the web site. I found a local trainer and began to work with him a few weeks ago. So far so good and I’ll keep you posted on that as well.

And this being February, we will be bombarded by the main stream media with their advice for heart health. Unfortunately most of it is wrong and misguided! To help you through the misinformation about heart health I’m repeating two articles on how to keep your heart healthy naturally: The Truth About Cholesterol and Vitamin B4 – The Vitamin You Never Heard Of.

Cleanse Offer Extended!!

And, since I am a strong believer in the cleanse, particularly this time of year, I am extending last month’s offer through the end of February. As a refresher here it is: It’s a group incentive. For anyone who purchases the 21 Day Purification Program in January, I will put $1 into the pot. At the end of the month everyone who does the cleanse will get a future product discount based on how many people participate. For example, if 15 people do the cleanse, everyone will get $15 off their next supplement purchase. I have ten clients doing it in January, so if you join the promotion you already know there is $10 in the pot.

Nutrition for a Healthy Heart

Among all the nutrition myths still out there perhaps the cholesterol myth is the most dangerous. The bottom line is that there is no proof that high cholesterol causes heart disease. None!

Yet, this myth continues. In fact, your body needs cholesterol. Click here to read why your body needs cholesterol http://brwellness.com/nutrition-news/?p=279.

If you want to watch a great one hour video with my colleague Dr. Jonny Bowden click here: http://jonnybowden.com/american-nutrition-association/

A second major factor impacting heart health is the disappearance of Vitamin B4 from most modern diets. B4? Never heard of that vitamin have you? Well, it is a part of the B Complex as it appears in nature – in whole foods. To learn what B4 is and what happened to it click here http://brwellness.com/nutrition-news/?p=38.

Physica Energetics

Physica Energetics is a Canadian based professional, natural remedy company providing healing arts’ practitioners with pure, effective and sustainable, hand crafted, natural products. They offer a wide range of hand crafted, Spagyric botanical tinctures created from organic, wildcrafted or biodynamic farming sources as well as hand potentized homeopathic tinctures as per Hahnemann. As a true professional remedy company, Physica Energetics only markets and sells to qualified health care practitioners who are required to provide a copy of their certification, license or diploma.

To learn more about Physica Energetics click here http://www.physicaenergetics.com/

Doctors’ Research

Doctors’ Research dedicated to providing the highest quality nutritional supplements, in a form that is as close as possible to those naturally found in foods, to doctors and other health professionals. It is well understood by nutrition researchers that we, as humans, should derive nutrition from food. Doctors’ Research products are environmentally friendly. They are natural food complexes which have been shown to be better for the internal human environment.

To learn more about Doctors’ Research click here http://doctorsresearch.com/.

The Three Minerals You Need to Balance Your Nervous System – The Importance of Phosphorus, Potassium, and Calcium

The nervous system has two main components: the central nervous system (CNS) and the peripheral nervous system (PNS). The central nervous system consists of the brain and the spinal cord. The peripheral nervous system is what connects the rest of the body to the central nervous system. There are three types of peripheral nerves: autonomic (involuntary nerves), somatic (voluntary nerves), and sensory nerves.

For our purposes here we will focus on the autonomic nervous system (ANS) – sometimes thought of as the “automatic nervous system.” That is because what it controls are for the most part involuntary activities. It will conduct nerve impulses from the central nervous system to cardiac muscle, smooth muscle, and glandular epithelial muscle. To put in plain English – it tells our heart to beat, our digestive system to move food along, the endocrine glands to produce hormones, and for us to breathe.

The autonomic nervous system has two components: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PSNS). During our normal daily affairs we will switch back and forth between the two of them, but it is impossible for them both to be going at the same time.

The sympathetic nervous system serves as the emergency or stress system. Think of the “fight or flight” response. See a tiger, need to run. The parasympathetic nervous system controls our normal, everyday conditions. In an analogy to a car, the sympathetic nervous system is often described as the accelerator, while the parasympathetic system is the brakes. Sometimes after long periods of stress the autonomic nervous system is not performing correctly and we will accelerate when we should brake and brake when we should accelerate.

While our body was designed to handle stress, it was not designed to handle the constant stress that many people experience. Often people do not recognize their own stress level as they erroneously believe they are handling the stress, or it is how they always feel and do not notice a difference. Yet, their body is under constant stress from both conscious and unintended lifestyle and diet choices.

Both our sympathetic and parasympathetic nervous systems require specific nutrients. The accelerator function of the sympathetic nervous system is controlled by Phosphorus. Phosphorus is energizing – like fire. In fact, it burns immediately when exposed to air! Fortunately our Phosphorus is inside our body!

We are bombarded with messages about the importance of calcium for our bones. Well, without phosphorus all the calcium in the world will not do you much good. In fact, it may cause harm if there is too much calcium and not sufficient phosphorus.

Phosphorus is the second key mineral by content in our bones. It supports healthy bone formation, energy production, cell growth and repair (remember blood cells are made in our bones), collagen synthesis (that’s what helps make the bone), cardiovascular function, and nerve and muscle activity. It is a key part of calcium and sugar metabolism.

Food sources of phosphorus include almonds, brewer’s yeast, eggs, fish (halibut, salmon), glandular meats, lean beef, lentils, liver, milk, peanuts, poultry, pumpkin seeds, wheat bran, and yogurt.

What about potassium? Potassium strengthens the parasympathetic nervous system. It acts like a governor and helps calm the nervous system. It is critical for the ongoing health of every cell in our body. That’s a pretty important job! Along with its partner sodium, the two minerals balance the nutrient and waste exchange of each cell. Potassium is involved in nerve and muscle functioning where it again teams with sodium. It also maintains our body’s fluid balance, electrolyte balance, and pH balance.

Foods containing potassium include: almonds, artichokes, avocado, bananas, beet greens, broccoli, Brussel sprouts, kale, lentils, lima beans, oranges, papaya, pinto beans, prunes, raisins, spinach, sunflower seeds, Swiss chard, tomatoes, wheat germ, winter squash, and yams.

Calcium is one of the most talked about minerals and for good reason. It supports strong bone structure, teeth, and muscle tissue, aids in blood clotting function, supports cardiovascular and nerve functions, and helps in normal functioning of many enzymes. Calcium works in conjunction with Phosphorus and Potassium to balance these important systems.

The best sources of calcium are of course from food. It is also a misconception that this has to come from milk. Leafy green vegetables are a great source of calcium. For calcium choose: bone meal, cheese (best are Cheddar, mozzarella, and Swiss), collard greens, flaxseed, liver, milk, molasses, mustard greens, sesame seeds, spinach, turnip greens, wheat germ and yogurt.

For a more complete look at Phosphorus, Potassium, Calcium, and all other minerals please reference my articles Key Minerals for Healthy Bones by clicking here http://brwellness.com/nutrition-news/?p=168 and Know Your Nutrients – A Few More by clicking here http://brwellness.com/nutrition-news/?p=154.

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

Nutrition Made Simple – A New Blog Series

I’m pleased to announce a new weekly Blog series I’m calling “Nutrition Made Simple.” My tendency is to write longer articles with detailed explanations. It has come to my attention that some clients also like “short and sweet.” So, I will start offer these short blogs that get right to the point – Nutrition Made Simple – one blog per week on Thursdays. Topics will include:

1. Why sugar is bad for you

2. Why artificial sweeteners are bad for you

3. Why trans-fats are bad for you

4. Why saturated fat is good for you

5. Why you need cholesterol

6. Why protein is important

7. Why you need the right kind of stomach acid

8. Why you want to hang on to your gall bladder

9. How prolonged stress impacts the body

10. What specific vitamins do and where to get them

Supporting Your Immune System or How to Give Your Body Its Best Shot Against Unwanted Viruses (Such as the flu, E68, HPV, or even dare I say Ebola)

I’ll admit right off the top I’m certainly no expert on Ebola, but it seems quite apparent neither are the “experts” be they in the Federal Government (the CDC) or your major medical institutions. And I’m no expert on the latest “new and mysterious” Enterovirus 68 (or E68) virus or the flu or any of the other viruses that wreck havoc on us – Herpes, Epstein-Barr, HPV, etc.

But what I do know is that with all these viruses about us the best way to protect ourselves is with a strong immune system. Without that we are prone to these unwanted invaders.

To best understand our internal immunity we look at the relationship between four important nutrients – Vitamin C, Vitamin D, Ionized Calcium (Calcium in the blood stream), and the essential fatty acids (from here on referred to as Vitamin F).

Vitamin C is known to support the immune system. Among its many functions is to support the adrenal glands and its hormone production. These hormones are involved in boosting the immune system and rallying it to attack the offender.

Vitamin D has many functions. One of its roles is to move Calcium into the blood stream from the tissues.

Vitamin F (the essential fatty acids) also has many functions. One of these is to move Calcium from the blood stream into the tissues.

Calcium has many functions. We tend to think mostly of its role in our bone health and in fact 99% of the body’s calcium is in the bones. However, that remaining 1% is needed to support the immune system and is found in the body’s other tissues.

When Calcium is low in these tissues, it creates an environment that allows viruses to become virulent. Calcium actually attacks foreign invaders in the tissues in a process called the “calcium wave.” Low calcium also triggers high temperature and fevers. As invaders take over the body mobilizes its defenses raising body temperature to help kill them.

Let’s look at an interesting scenario – the polio outbreaks that used to occur in the summer. The story behind this was that all the kids were together playing. But, that doesn’t really make sense as kids are together all year round, and you’d think it would be worse cooped up in school. Now let’s put all the information from above together.

In the summer, kids are playing outside in the Sun. With the Sun blazing down the body increases the amount of Vitamin D it makes. The Vitamin D moves Calcium from the tissues into the blood stream. One of the first ramifications of this to see is sunburn – tissue damage. If the person stays out too long it can even evolve into sunstroke. The relationship between Vitamin D and Vitamin F is now out of balance. The low Calcium level in the tissues leaves the person more susceptible to the virus. One of the solutions is to increase the amount of Vitamin F and to make sure you have sufficient ionized Calcium.

Another virus in the news is the HPV virus. This is the one that has been linked to cervical cancer. As a side note there are some cancer researchers who believe that viruses are at the root of many cancers. Anyways, the incidence of diagnosis of HPV virus peaks at the end of the summer. This provides another connection to the ramifications of increases of Vitamin D without adequate amounts of Vitamin F and Calcium, and likely Vitamin C too.

The best food sources of Vitamin D are: Eggs, fatty fish (mackerel, salmon, sardines, tuna, and trout), liver, and milk products. The best milk product is organic butter. The best supplement source is Cataplex D from Standard Process.

The best food sources of Vitamin F are: flax seeds and flax seed oil, lecithin, seafood (halibut, salmon, scallops, shrimp, snapper, and tuna), sesame seeds, sunflower seeds, walnuts, wheat germ, and winter squash. The best supplement sources are Black Current Seed Oil, Evening Primrose Oil, and Cataplex F from Standard Process.

The best food sources of Vitamin C are: Acerola berries, broccoli, Brussels sprouts, cantaloupe, carrots, cauliflower, kiwi, oranges, papaya, red bell peppers, and strawberries. The best supplement sources are Cataplex C and Cataplex A-C-P from Standard Process.

The best food sources of Calcium are: bone meal, cheese (best are Cheddar, mozzarella, and Swiss), collard greens, flaxseed, liver, milk, molasses, mustard greens, sesame seeds, spinach, turnip greens, wheat germ and yogurt. The best supplement sources are Calcium Lactate and Calcifood from Standard Process.

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

Healthy Kids: Back to School Ideas

In the spirit of “back to school” here are a few ideas on nutrition for kids. (Of course this information is good for adults too!) Nutrition for kids is the most challenging aspects I face when working with clients. While it is hard enough to get adults to eat healthier, kids are often a greater challenge. The food producers and manufacturers have developed special foods that they call “kid’s food”. If you take the time to read the list of ingredients you will find that most of it is not food and should not be consumed by anyone, particularly our children. Our children are growing and need the healthiest foods available to properly fuel their minds and bodies.

The consumption of “kid’s food” and more sedentary lifestyles (lack of exercise, lots of television, computer, and video games) is having a major impact on the health of our youth. And it’s not for the better! Obesity among children aged 6 to 11 more than doubled in the past 25 years. The rate among adolescents aged 12 to 19 more than tripled. Rates of child hood diabetes and cancer are also on the rise.

How do we get our kids to eat healthier foods? One successful strategy is to make subtle substitutions to the foods they like to eat. Let’s take something as simple as the peanut butter and jelly sandwich. For the peanut butter use organic peanut butter that is nothing but peanuts and peanut oil. Most commercial peanut butters contain added sugar and hydrogenated oil (trans- fats). We know trans-fats are linked to cancer and that added sugar adds empty calories. I stress the organic because peanuts are one of the most highly pesticided crops, so non-organic peanut butter will contain potential chemical residues and toxins. An even healthier option would be to use organic almond butter.

For the bread I recommend sprouted bread as it is the healthiest bread option. It is made from wheat so for those with gluten intolerance will need to use a gluten free bread. For the jelly, find the most natural product you can. Look for spreads that do not add sugar or have less sugar added. The fruit already has plenty of sugar.

What are some other healthy substitutions? A major area to look at is the carbohydrates. While carbohydrates can be a good source of energy, too many or a disproportionate share of the diet can lead to weight gain and a variety of other health problems. In today’s world our kids eat a lot of them – bread, rice, pasta, and salty snacks. Our goal here is to simultaneously shift from the refined and processed white flour products to whole grains and at the same time introduce more vegetables into their diet.

In addition to the switch to sprouted breads, we can use brown rice instead of white rice and pasta from brown rice rather than refined wheat (the white pasta). All of these substitutions taste virtually the same. They just look a little different and that may turn off the kids. But, covered in tomato sauce they will never know the difference!

Then there are snacks. The kids get home from school and they are hungry and it is not quite dinner time. There are certainly some better choices than chips and dips. Another societal norm is this idea of “snack food.” Just like with “kid’s food” we need a little retraining. What is a snack? It is a small meal. So, think of something healthy that would be part of a meal. There’s nothing special about these foods, except that they are healthy. I like to tell people not to worry about if something is considered “breakfast” food or “snack” food – just eat healthy food when you are hungry!

Here’s a list of some healthy snacks: hard boiled eggs; jerky (beef, bison, turkey, salmon – just be sure from a healthy source); organic cheese (cottage, cheddar); organic plain yogurt with your own fruit added; fruit salad; almond butter and celery; baby carrots and bean dip; broccoli with dip; blue corn chips with bean dip, guacamole, or salsa; loaded baked potato; nuts; and seeds. See there’s plenty to choose from!

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

Common Cents to Save Dollars

On many of our minds is what seems to be the never ending rising costs associated with health care. While it may sound simple, the best way to avoid those costs is to be healthy! By adopting healthier lifestyles our need for future health care will be reduced. Some will argue that is costs more to eat healthy. I do not believe that is as true today as in the past. There are many places where you can get healthy food at reasonable prices. Particularly in the summer months you can take advantage of all the local farmers markets. And, eating healthy today will save you the higher costs of treating disease later.

My purpose in writing this column is to encourage you to make healthier choices and to see how this can be accomplished. Nothing gets me aggravated more than the misleading advertising and promotion under the guise of something being “healthy” when in fact it is not. Several of my past articles have discussed these. A few of my favorites are the false claims regarding artificial sweeteners and soy.

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 being 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 your body carbohydrates are sugar. That is what they break down into. This 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 doing much to change the habits and the sweet tooth of the population. This is something you have to decide to do for yourself. We continue to call these disease enabling foods “treats.”

2. Eat more 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 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 causing damage and inflammation in your body. 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 Mequon. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.