Category Archives: Weight Loss

June 2017 Newsletter: Some Thoughts on Graceful Aging, Intermittent Fasting, and MSG

Thanks for all the enthusiasm for last month’s Open House! It was awesome! Once again we managed to get over 30 people accommodated comfortably in the office. And once again special thanks to my wife, Susana, for preparing lots of yummy and healthy food for the event!
We had great discussion about graceful aging and anti-inflammatory diets. The two main takeaways:

1. Graceful aging depends on a multitude of factors chief among them are the health of the endocrine system/hormonal balance and diet. We learned about the main endocrine glands and hormones and natural ways to support them. (See below for more information and links to articles I’ve written on the subject.)

2. There are many different “anti-inflammatory” diets out there. They have certain commonalities as most are gluten and dairy free, limit other grains, sugar, and processed food. Then you get more specifics – Paleo, Westin Price, histamines, FODMAPS, GAPS, SCD, salicylates, phenols, oxalates, glutamates, etc. In some of these diets we see that foods that are generally considered to be healthy (such as fruits and vegetables) contain certain chemicals that disturb select people. This leads to the possible conclusion that it is less about the food and more about the health of the digestive system.

Because of this….

I am pleased to announce the next Open House which will be Thursday, July 20 at 7:00 PM at my office. The featured topic will be Digestion. After May’s Open House I had multiple requests for this subject. While it is important to eat a healthy diet it is also critical to digest it properly!

One of the main points I made about the variety of anti-inflammatory diets is that many people have something disturbing their digestion, which is the reason they are inflamed by so many foods. We’ll explore signs of dysbiosis (poor digestion), how digestion is supposed to work, what can go wrong, and what to do about it! I hope you can join us. Watch for the official announcement and registration in early July.

The office will be closed on Wednesday May 31 and Thursday June 1 in observance of Shavuot. The office will also be closed on Tuesday June 13, Wednesday June 14, and the morning of Thursday June 15 as I will be moving my residence. Please keep those dates in mind.

The Key to Graceful Again – Meet Your Hormones
One of the major determinants of how graceful we age for both women and men is the health of our endocrine system and the hormones it produces. Many experts agree that your body’s most important functional system is the endocrine system. It is composed of glands (the endocrine glands) that produce hormones that control everything happening in the body. So, it’s time to meet your hormones. Or, as one of my favorite clients called them: her “horror-mones!”

Hormones are very powerful biological chemicals produced in very small amounts by the endocrine glands. Hormone levels are precisely and carefully monitored and controlled by the body. They are released into the blood stream and carried to specific cells to initiate specific activities; regulating, controlling, and coordinating all body functions. Many hormones are made at additional tissue sites as well as their “parent” gland. You can think of this as your body’s own inherent back-up system.

For the rest of this article click here: http://brwellness.com/nutrition-news/?p=68

Here are links for the series of articles on hormones:

The second part of this article: http://brwellness.com/nutrition-news/?p=67

The Thyroid Gland: http://brwellness.com/nutrition-news/?p=65

The Adrenal Glands: http://brwellness.com/nutrition-news/?p=64

Steroid Hormones Part 1: Introduction, Cholesterol, Pregnenolone, and DHEA: http://brwellness.com/nutrition-news/?p=63

Steroid Hormones Part 2: Cortisol and Stress: http://brwellness.com/nutrition-news/?p=62

Steroid Hormones Part 3: Introduction to Testosterone, Estrogen, and Progesterone: http://brwellness.com/nutrition-news/?p=61

Steroid Hormones Part 4: Female and Male Life Cycles: http://brwellness.com/nutrition-news/?p=60

Steroid Hormones Part 5: Hormonal Imbalances: http://brwellness.com/nutrition-news/?p=59

What’s the Best Way to Lose Weight?
This is one of the great questions of our times and one I am asked quite frequently. Many of my clients (and myself) will use the “cleanse” (the Standard Process 21-Day Purification Program) or another version of that program. Another technique which seems to get more and more press all the time is intermittent fasting. Dr. Mercola is a big believer. Sometimes I’m skeptical about some of the things he pushes, but in the Spring 2017 Wise Traditions from the Weston Price Foundation there was an article about it.

Here’s the link: https://www.westonaprice.org/health-topics/couch-potatoes-marathon-runners/. Here’s a link to the Mercola website for more details on how to do it: http://www.mercola.com/infographics/intermittent-fasting.htm

I’ve never tried it myself. I am strongly considering it so I can have some actual experience with it, and perhaps lose a few extra pounds myself! Have any of you ever tried this or are doing it? If so, I’d love to hear about your experiences! Please send an email and I can share them in next month’s newsletter.

Added Bonus Article – The Dangers of MSG
This article was also in the Spring 2017 Wise Traditions. I always knew MSG was dangerous. I have an allergy to it and remember many migraines from Chinese food until I figured it out. This article links MSG to weight gain and obesity. I believe you’ll find it interesting and informative.
Here’s the link: https://www.westonaprice.org/health-topics/msg-three-little-letters-spell-big-fat-trouble/

May 2016 Newsletter – Three More Nutrition Myths Busted

I hope everyone caught my April Fool’s newsletter headline from last month! I know I got a few of you!!!
This month I’m continuing the theme from last month with three more nutrition myths busted!
Hope you enjoy.
Bernie

Nutrition Myths Busted – Part 2

Here’s the continuation from last month’s look at the seven nutrition myths that I come across on a daily basis. Most of them are unfortunately still widely accepted in the mainstream medical and media worlds (and some even in the “alternative” medical world). Most of these topics I’ve written about. Since this is a newsletter and not a book I will cover each one briefly and then provide links for your further reading. For your convenience I’ve kept the links from last month.

1. All calories are created equal. http://brwellness.com/nutrition-news/?p=92

2. Cholesterol causes heart disease. http://brwellness.com/nutrition-news/?p=279. Website: http://www.ravnskov.nu/cholesterol/

3. Artificial sweeteners are safe. http://brwellness.com/nutrition-news/?p=251. Website: http://www.janethull.com/

4. Soy is a health food. http://brwellness.com/nutrition-news/?p=243. Weston Price Foundation website: http://www.westonaprice.org/soy-alert/

5. Eating animal protein causes cancer (The China Study).
This is one of my favorites as it illustrates the use of selected data to support a point of view while completely ignoring other findings from the same study. For all the details click here: http://brwellness.com/nutrition-news/?p=89. In addition to getting adequate protein, vegetarians and especially vegans may be at risk for other nutritional deficiencies as well. This article highlights those: http://brwellness.com/nutrition-news/?p=87.

6. Antioxidants are essential nutrients.
This is quite simple. An antioxidant is not a nutrient. It protects the nutrients in plants. So, yes, blueberries are high in antioxidants, but they are high in nutrients and that is what is important! To better understand the subject click here: http://brwellness.com/nutrition-news/?p=84.

7. There is no way to reverse Type II diabetes.
Type II Diabetes is about lifestyle or as I like to say TMS (too much sugar). Cut the carbohydrates to 30 per day, that gets the blood sugars back in balance, and no more diabetes. I noticed I haven’t written a specific article on this in the past, but in researching I did come across a few of my rants against the American Diabetes Association and their magazine Diabetes Forecast. For your enjoyment you can click on the following links: http://brwellness.com/nutrition-news/?p=252, http://brwellness.com/nutrition-news/?p=245, http://brwellness.com/nutrition-news/?p=157. If you know someone with diabetes an excellent book is by Dr. Richard Bernstein called The Diabetes Solution. He also has an excellent and informative web site. Even more so for those with Type I Diabetes. Here’s that web site: http://www.diabetes-book.com/.

Beware: All Calories Are Not Created Equal

Many diet and exercise programs are based on us “counting calories” and assuming all calories are created equal. This is a false and perhaps dangerous presumption. You’ll soon see why it is false. And it is dangerous because it leads to the notion that you can eat whatever you want as long as you are within certain calorie ranges.

This notion goes back to the 1870’s and the scientific finding of the First Law of Thermodynamics. We learn from Wikipedia, “The first law of thermodynamics states that energy can be transformed, i.e. changed from one form to another, but cannot be created or destroyed. It is usually formulated by stating that the change in the internal energy of a system is equal to the amount of heat supplied to the system, minus the amount of work performed by the system on its surroundings.”

This theory was applied to the human being. We knew we got energy from food, but the question was how much and from what foods. This resulted in two myths. The first being it didn’t matter what we ate as long as we got calories; and second whatever calories we consume through eating we need to burn through activity otherwise these calories will store as fat and we will gain weight.

Food scientists were able to assign specific calories to specific foods through the use of a new breakthrough – the bomb calorimeter. Basically, this device measures heat flow in water from the burning of a specific substance. The change in temperature in the water is then converted into calories.

So this leads us to the key question. Does our body really work like a bomb calorimeter? And, are all calories used for energy and therefore the same independent of the food we eat?

As far as a calorimeter goes, I think we can all conclude that our body does not operate that way. But let’s assume that it does. If so, does it treat all calories equally? While you will see many studies supporting the notion that a calorie is a calorie is a calorie let’s take a logical view of this. A hardboiled egg has 75 calories. Approximately one half of a slice of bread or a bagel has 75 calories. Perhaps one bite of a donut or a piece of cake has 75 calories. Could it really be that these 75 calories would have the same impact in your body? I don’t think so and shortly you’ll see why.

Let’s go back to the calorimeter for a minute. Here’s what was discovered and agreed upon: 4 calories per gram of carbohydrate and protein and 9 calories per gram of fat. Simple conclusion – eat too much fat and you get fat.

Well, to start with, not all the figures hold up to further scrutiny – especially the fats! Different fats have different amounts of associated calories depending upon saturation levels. Polyunsaturated fats have 9.1 calories per gram, animal fats range from 6.5 to 8.0 calories per gram, while cocoa butter (the most saturated of fats) has 5.5 calories per gram. This is significant. I’ve written previously on the benefits of saturated fat, and yet it is these fats that have been so vilified that actually have less calories than the unsaturated oils we have been told are so healthy! The true fact is that the more saturated the fat, the fewer calories.

Now let’s look at carbohydrates. I’ve written many times that to your body carbohydrates equals sugar. All carbohydrates (both “simple” and “complex”) are broken down into simple sugars. To do this the body uses a process called hydrolysis. Basically water is added to a reaction. This causes total mass to increase which actually creates more calories! So, simple sugars really do have 4.2 calories per gram, yet starches (the more complex carbohydrates) have 4.44 calories per gram. Also note that soluble fiber has 2.0 calories per gram. What does this mean? We are getting significantly more calories per gram of carbohydrate than we may think, especially from a high fiber whole grain!

Now for the grand finale! This whole theory assumes that all calories we consume are used for energy. This too is not true. Protein is used for a variety of body building functions. In fact very little protein is used for energy. Therefore, these calories really don’t count. Think about the Atkins diet. It includes lots of protein, yet people lose weight. In fact they are told to eat as much as they want and still lose weight. Next, let’s look at fat. Fat too is used for other functions besides energy. So, in reality, only some of these calories truly count. And here’s the important point – it is only carbohydrates where all the calories count! Many studies have shown that the number of calories is insignificant compared to their composition. People can gain or lose weight on calories ranging from 1000 to 4000 calories per day. It is all about how much fat, protein, and carbohydrate were in the diet!

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.

April 2016 Newsletter – Introducing A New Soy Based Diet That Gets Your Cholesterol to 150!

Hopefully all of you recognize that headline as an April Fool’s!

Unfortunately there are still many nutrition “experts” and mainstream medical personnel who believe soy is a health food and your cholesterol should be 150! In fact, these are just two of my favorite nutrition myths that I am compelled to debunk each and every day with my clients.

In the spirit of April Fool’s I’d like to review these top nutrition myths and provide you with the relevant information so you too can debunk them. Please see the featured article below for the details.

I’d also like to thank all my clients and mentors for their ongoing support. This past month of March 2016 was the best ever for my business. My business is primarily based on referrals and word of mouth. Satisfied clients refer their friends and relatives and it all goes from there. There is nothing more satisfying then when a client has normal bowel movements after three years of diarrhea or when migraine headaches no longer occur after years of suffering. It is an honor to work with each and every client as they become healthier and their health issues are resolved.

Don’t Be Fooled: Nutrition Myths Busted – Part 1

Following are seven nutrition myths that I come across on a daily basis. Unfortunately, most of them are still widely accepted in the mainstream medical and media worlds (and some even in the “alternative” medical world). Most of these topics I’ve written about in prior newsletters and articles. Since this is a newsletter and not a book I will cover each one briefly and then provide links for your further reading. Also, not to over burden you, I will split this article up between this newsletter and next month.

1. All calories are created equal.
Do you believe eating a hard-boiled egg or a half slice of piece of white bread can have the same effect in your body? They have a similar caloric count. If you cut back your calories each week to lose weight and you keep doing that will you eventually disappear from weight loss? Not likely. For the full story click here: http://brwellness.com/nutrition-news/?p=92

2. Cholesterol causes heart disease.
We all have heard of people with “normal” cholesterol dropping dead from a heart attack. Even the cholesterol medications do not state they reduce the risk of heart disease, they only reduce cholesterol. Yet, we need cholesterol. It is the base ingredient for our steroid hormones. Perhaps that’s why there are so many side effects associated with statin medications. The real question is why is your body making cholesterol and what does it mean? Here’s one of my articles on cholesterol: http://brwellness.com/nutrition-news/?p=279. And here’s a great website: http://www.ravnskov.nu/cholesterol/

3. Artificial sweeteners are safe.
Sorry, they’re not. They contain many harmful (potentially cancer causing) chemicals and while they don’t raise your blood sugar levels (they can’t because they’re not food) they still can cause an insulin response. For all the details click here: http://brwellness.com/nutrition-news/?p=251.
If you want even more detail, here’s an excellent web site: http://www.janethull.com/

4. Soy is a health food.
Not really. You can’t digest it, it inhibits thyroid hormone production, and can cause hormone disruptions, plus it is mostly GMO. Other than that – it’s great! Here’s my article: http://brwellness.com/nutrition-news/?p=243. For more information I encourage you to go to the Weston Price Foundation web site and read their vast collection of soy articles: http://www.westonaprice.org/soy-alert/

5. Eating animal protein causes cancer (The China Study). – sorry, you’ll have to wait for next month’s newsletter.

6. Antioxidants are essential nutrients. – sorry, you’ll have to wait for next month’s newsletter.

7. There is no way to reverse Type II diabetes. – sorry, you’ll have to wait for next month’s newsletter.

Don’t be fooled!!

February 2016 Newsletter – Happy Valentine’s Day and Heart Health

The beginning of February means Valentine’s Day is approaching and with it our attention turns to matters of the heart. Last year I attended two excellent seminars on the heart. The last one I attended was presented by Dr. Michael Gaeta in December 2015 which was his synopsis of Mark Anderson’s Back to School for Doctors 2015 presentation along with his own special insights from his over 25 years of practice. Some interesting tidbits of information and my summary articles are in the first feature article below.

In a related story just this last week, the Express from the United Kingdom featured an article illustrating how the conventional medicine solution of taking a statin for heart health has been linked to an increased risk for diabetes. You can read that article by clicking here: http://www.express.co.uk/life-style/health/639586/Statins-doubles-diabetes-study-drug.

Last month’s newsletter featured several articles about what to eat and how to exercise. I noticed that I have changed a few ideas about the top foods to eat, so I have written a new article to summarize which I call “The Road to Better Health Starts with Food.” You can link to it here: http://brwellness.com/nutrition-news/?p=661.

Many of you have asked about my trip to Argentina. It was fantastic, once we got there! It was great to meet and be with Susana’s family and to meet some of her closest lifelong friends, to spend time on the beach, relax, and to see the city of Buenos Aires. Some of you were following the adventure on Facebook. There was a bit of drama with American Airlines. If you want some entertainment you can read the details below!

Dr. Michael Gaeta and Heart Health

Here’s a few of the tidbits Dr.Gaeta shared that I thought were of interest to pass along.

One half of all deaths in the United States are caused by clots. This includes heart attacks and strokes. Thus preventing clots can go a long way in life extension. The solution to preventing clots is a natural substance called rutin. Rutin is part of Vitamin P, which is part of the Vitamin C complex. Vitamin P stands for permeability. It is the collagen formation factor. We need collagen for tissue and vascular integrity. Collagen keeps the body tissues strong. It is the “glue” that holds them together. Plaquing occurs when there is low collagen. Plaque is made from calcium and cholesterol. It is placed where there is inflammation in the body. Damage to the vasculature has caused inflammation. There is not sufficient collagen to repair, thus in comes the plaque.

For more detailed information regarding heart disease and stroke and rutin I encourage you to see my heart health series of blogs.

Part 1 – Introduction and Heart Rate: http://brwellness.com/nutrition-news/?p=390
Part 2 – Rhythm of the Heart: http://brwellness.com/nutrition-news/?p=449
Part 3 – Toning the Heart: http://brwellness.com/nutrition-news/?p=529

More tidbits:

One third of the United States population is diabetic or pre-diabetic. 90% of those who are pre-diabetic are unaware. Two-thirds of US adults are overweight and one-third of US children are overweight.

Synthetic vitamins have been shown to increase the risk of death by 8-16%. This is why I use food based vitamins in my practice.

Since statins have been in use the studies show that cardiovascular disease risk has gone down (as the drug companies will point out), but..all death mortality has increased. There is a 43% increase in the cases of diabetes if they are taking statins. The bottom line – the statin is causing something else to kill you before heart disease!

The ideal spread for blood pressure is 40 points. That is where the traditional 120/80 comes from. The bigger the difference between the two numbers, the greater the stress is on the arteries. Interestingly enough, one-half of strokes take place in people with normal blood pressure. Since that is the case it puts into question the concept that high blood pressure causes strokes.

For the full blog article on tidbits from Dr. Gaeta click here: http://brwellness.com/nutrition-news/?p=658.

If you’d like to learn more about Dr. Gaeta, here’s a link to his website: https://michaelgaeta.com/

The Road to Better Health Starts with Food
With the New Year upon us many of us make the resolution to be healthier. In most cases that is interpreted as losing weight. Many of us will join the gym and begin to exercise. For some that will be sufficient as the last few holiday pounds come off. However, to ensure better health in the long term that is not the solution. The road to better health starts with food and drink – what we are putting into our body.

My purpose in this article is to be straight forward and make it simple. Here are the foods I recommend you eat on a regular basis, unless of course you are allergic. These foods emphasize what lacks in many American diets – vegetables and fruit for vitamins and minerals to fuel our metabolism, healthy sources of protein to build our bodies, and healthy fats that are sources of Omega 3’s and vitamins A, D, E, and K. If you want more details about these foods see my blog and other nutrition resources.

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=661.

American Airlines – Not A Healthy Company
While Argentina was great I have nothing good to say about American Airlines. In summary we missed connections, were delayed over 12 hours, and after all that our bags did not arrive with us. And the worst part of all is they really did not seem to care. For my mental health and for your amusement you can read all the details and the back and forth communication.

While I know it has nothing to do with my health. The stress of the whole ordeal with American also was not healthy. My experience and the customer rankings that were in a recent Wall Street Journal article I reference suggest you can make a better choice of who to fly with and I would encourage you to do so.

Here’s a link to information from that article: http://www.chron.com/business/article/Wall-Street-Journal-names-the-best-and-worst-6759326.php

My complaint letter, truly one for the ages!! http://brwellness.com/nutrition-news/?p=663

Their non-customer oriented response, basically a form letter filling in my name and dates: http://brwellness.com/nutrition-news/?p=665

My response back, telling them I was not satisfied with their offer: http://brwellness.com/nutrition-news/?p=667

And their final short and sweet back to me telling me to get lost: http://brwellness.com/nutrition-news/?p=669

I have since filed a complaint with the FAA and they have forwarded that to American. Hopefully I’ll get a more customer focused person.

The Road to Better Health Starts with Food!

With the New Year upon us many of us make the resolution to be healthier. In most cases that is interpreted as losing weight. Many of us will join the gym and begin to exercise. For some that will be sufficient as the last few holiday pounds come off. However, to ensure better health in the long term that is not the solution. The road to better health starts with food and drink – what we are putting into our body.

My purpose in this article is to be straight forward and make it simple. Here are the foods I recommend you eat on a regular basis, unless of course you are allergic. These foods emphasize what lacks in many American diets – vegetables and fruit for vitamins and minerals to fuel our metabolism, healthy sources of protein to build our bodies, and healthy fats that are sources of Omega 3’s and vitamins A, D, E, and K. If you want more details about these foods see my blog and other nutrition resources.

Before we explore what to eat, it is equally and perhaps more important to avoid certain foods. These foods are the main cause of poor health and disease. They are: excess sugar (that means anything that isn’t naturally in the food), high fructose corn syrup, artificial sweeteners, highly processed vegetable oils, and trans-fats.

Now, on to the good stuff! Here’s what to eat and you’ll notice there is plenty of choice! Eating healthy is easy and fun. But it does require a little effort as well.

First and foremost is water! While we don’t necessarily think of water as food, it is one of the most important nutrients for your body. Most of us simply do not drink enough water. And remember – coffee is not water, juice is not water, milk is not water, beer is not water – water is water! What kind should you drink? Due to space constraints I’ll keep it simple – some type of filtered water without chlorine and fluoride is best. How much to drink? The rule of thumb is one half your body weight in ounces. That is not universal so you need to see what works for you. If you introduce more vegetables into your diet they are loaded with water.

Eat more vegetables. The best are the leafy greens and the cruciferous family. To ease digestion both leafy greens and cruciferous vegetables are best steamed or lightly stir fried. They should both be staples in your diet. Leafy greens include kale, Swiss chard, beet greens, mustard greens, collard greens, and spinach. The cruciferous family includes broccoli, cabbage, cauliflower, kale, bok choy, and Swiss chard.

Eat more fruit, but don’t overdo it. Vegetables are way more important than fruit and fruit should be limited to 25 grams of fructose per day. The best fruits are berries because they are low in fructose. Include blueberries, strawberries, raspberries, and cherries in your diet. Berries freeze well so you can stock up while they are fresh during the summer and use them year round.

Eat healthy sources of protein. This means grass fed meats, pastured chickens, wild fish, and eggs from pastured chickens. Except for the fish, these are all available from local farmers.

I encourage you to avoid high carbohydrate foods such as cereals, grains, and rice. But, if you must have something then Quinoa (keen-wah) is your best bet. It is gluten free and is loaded with minerals and fiber.

Eat healthy sources of fat. This includes avocado, organic butter, extra virgin olive oil, organic coconut oil, and nuts and seeds. For those with an allergy to the dairy protein casein, ghee (clarified butter) is an equally healthy option.

Nuts and seeds are a good source of fat, protein, and fiber. They are best digested and utilized by the body when raw and then soaked and dehydrated. Consider almonds, walnuts, pecans, macadamia, pumpkin seeds, and sunflower seeds. They make an excellent snack (please, just a handful).

Find a fermented food that you like. This can be raw sauerkraut, Kim-chi, or kefir. Kefir is a lacto-fermented dairy product. Your best bet is to buy plain versions and add your own fruit. If you have a dairy allergy you can use coconut milk or coconut water kefir.

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.

January 2016 Newsletter – Happy New Year!!

Happy New Year!! Wow – 2016!

Through the magic of the Internet I can send out this newsletter while still out of the country! I will be back in the office on Friday January 8 just for product pickup with appointments resuming on Monday January 11.

This is the time of New Year’s Resolutions – to eat better and to exercise regularly. So, I’m here to help and make it simple. This month’s newsletter looks at some gems from the past – the best foods to eat and the best way to exercise and the best book on nutrition!

The Best Book on Nutrition

She’s been telling us to eat fat for over 20 years. Always ahead of her times, Ann Louise Gittleman has revised and updated her book Eat Fat, Lose Weight. This was the first book of its kind when it came out. I encourage you to read it. For a nice overview of the book, click here: http://annlouise.com/2015/11/20/debunking-those-big-fat-lies/

What to Eat – 20 Foods You Should Have in Your Diet
I have run these articles several times in the past, but the truth is, that there’s nothing really new in what is healthy to eat! While the articles each highlight ten foods as you read them you’ll see there are actually quite a few more listed that relate to the one identified.

The first ten foods are: Blueberries, Apples, Kale, Almonds, Quinoa, Wild Salmon, Avocado, Kefir, Coconut Oil, and Butter. To read why click here: http://brwellness.com/nutrition-news/?p=78

The second ten foods are: Broccoli, Garlic, Sweet Potatoes, Eggs, Whey Protein, Water, Cranberry Juice, Olive Oil, Grass Fed Beef, and Brown Rice. To read why click here: http://brwellness.com/nutrition-news/?p=77

The Most Efficient Exercise
In the past I’ve written a few articles about exercise. I’ve told you about PACE and PACE Express from Dr. Sears, BurstFit by Dr. Axe, and the Xiser stepper to name a few. All of these techniques are similar in they promote what is called “burst training” or “sprint training” and now “HIT” (high intensity training). All work off a similar premise – the human body was not designed to run a marathon and the average person does not have to spend hours upon hours exercising to get in shape.

In fact, they even boldly state that being fit is not necessarily the same as being healthy and that many people over-exercise which has negative impacts on their health. This has been my experience with many of my clients. They come to me and say, “I don’t get it. I work out every day with my trainer and I keep gaining weight.”

Body by Science explains all the whys behind this. It provides the research and the science behind how exercise impacts the body. I wrote a series of four articles which are listed below.

1. Introduction to Body by Science
2. The Cardio Myth
3. Fat Metabolism
4. Genetic Expression

So, without further ado, let’s get to Body by Science.

Getting Started With Body by Science

“I don’t understand. I work out every day and I’m still gaining weight.” Believe it or not I hear this question quite frequently. On the surface it seems to be quite the paradox. All the conventional wisdom tells us to lose weight all we need to do is watch what we eat (meaning to eat less) and exercise more. Follow this simple formula: use more calories than you take in.

In the past I’ve explained part of this myth – how all calories are not created equal. Based on what the calorie is from (protein, fat, or carbohydrate) it will have a different effect in your body. If you need a refresher you can find that article on my blog at http://brwellness.com/nutrition-news/?p=135.

Now let’s explore the other half of the equation: exercise more. This of course leads to a series of questions. What type of exercise is best? How many times a week should I exercise? How long should I exercise?

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=27

The Cardio Myth
This article addresses the cardio myth. The recommended method of exercise is what he terms high intensity training (or HIT). It benefits both the aerobic and anaerobic energy pathways. Most “cardio” only works the aerobic pathway.

High intensity training is in many ways the complete opposite of what is now known as “cardio.” HIT is designed to be short and sweet. The techniques work the major muscle groups to exhaustion and then you must stop, rest, and then begin the next exercise. Cardio is designed to be lower intensity so that you can perform the exercise without stopping, usually anywhere from 45 minutes to an hour.

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=26

Exercise and Hormones: Fat Burning (Yes) and Fat Storing (oh no!)

This article offers a clear explanation of the actual science of exercise, how activity relates to hormones, and how this determines what happens in your body. In short, it answers the question I am frequently asked. “Why am I gaining weight when I am working out every day?”
The effectiveness of exercise is all about hormones, fat metabolism and blood glucose levels. Hormones signal the body to burn fat and to store fat. High intensity training works the major muscle groups to exhaustion, uses up glucose, and encourages the body to burn fat and build muscle.

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=21

It’s In Your Genes: Ten Factors That Influence Exercise Outcomes
One of my favorite parts in Body by Science is the discussion of genetic expression. It plays a major role in our physical appearance. People can do similar types of exercise but in the end their genes determine how their physical activity is expressed in their body.
Quite simply there are certain things that are meant to be and they aren’t going to change. They show a picture of a forest of the same type of tree, yet one is significantly taller than the others. If you only saw it, you’d assume it was the norm, but in fact it is the exception.

These same basic principles apply to the human body. Some people are the way they are simply because of genetics. Two people could do the exact same workout but based on their genes one can emerge as a championship body builder and the other will not.

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=17
Here’s a link to the web site: http://www.bodybyscience.net/home.html/. There are videos, blogs, and other helpful information. I highly recommend it.

The Road to Better Health Starts with Food!

With the New Year upon us many of us make the resolution to be healthier. In most cases that is interpreted as losing weight. Many of us will join the gym and begin to exercise. For some that will be sufficient as the last few holiday pounds come off. However, to ensure better health in the long term that is not the solution. The road to better health starts with food and drink – what we are putting into our body.

My purpose in this article is to be straight forward and make it simple. Here are the foods I recommend you eat on a regular basis, unless of course you are allergic. These foods emphasize what lacks in many American diets – vegetables and fruit for vitamins and minerals to fuel our metabolism, healthy sources of protein to build our bodies, and healthy fats that are sources of Omega 3’s and vitamins A, D, E, and K. If you want more details about these foods see my blog and other nutrition resources.

Before we explore what to eat, it is equally and perhaps more important to avoid certain foods. These foods are the main cause of poor health and disease. They are: excess sugar (that means anything that isn’t naturally in the food), high fructose corn syrup, artificial sweeteners, highly processed vegetable oils, and trans-fats.

Now, on to the good stuff! Here’s what to eat and you’ll notice there is plenty of choice! Eating healthy is easy and fun. But it does require a little effort as well.

First and foremost is water! While we don’t necessarily think of water as food, it is one of the most important nutrients for your body. Most of us simply do not drink enough water. And remember – coffee is not water, juice is not water, milk is not water, beer is not water – water is water! What kind should you drink? Due to space constraints I’ll keep it simple – some type of filtered water without chlorine and fluoride is best. How much to drink? The rule of thumb is one half your body weight in ounces. That is not universal so you need to see what works for you. If you introduce more vegetables into your diet they are loaded with water.

Eat more vegetables. The best are the leafy greens and the cruciferous family. To ease digestion both leafy greens and cruciferous vegetables are best steamed or lightly stir fried. They should both be staples in your diet. Leafy greens include kale, Swiss chard, beet greens, mustard greens, collard greens, and spinach. The cruciferous family includes broccoli, cabbage, cauliflower, kale, bok choy, and Swiss chard.

Eat more fruit, but don’t overdo it. Vegetables are way more important than fruit and fruit should be limited to 25 grams of fructose per day. The best fruits are berries because they are low in fructose. Include blueberries, strawberries, raspberries, and cherries in your diet. Berries freeze well so you can stock up while they are fresh during the summer and use them year round.

Eat healthy sources of protein. This means grass fed meats, pastured chickens, wild fish, and eggs from pastured chickens. Except for the fish, these are all available from local farmers.

I encourage you to avoid high carbohydrate foods such as cereals, grains, and rice. But, if you must have something then Quinoa (keen-wah) is your best bet. It is gluten free and is loaded with minerals and fiber.

Eat healthy sources of fat. This includes avocado, organic butter, extra virgin olive oil, organic coconut oil, and nuts and seeds. For those with an allergy to the dairy protein casein, ghee (clarified butter) is an equally healthy option.

Nuts and seeds are a good source of fat, protein, and fiber. They are best digested and utilized by the body when raw and then soaked and dehydrated. Consider almonds, walnuts, pecans, macadamia, pumpkin seeds, and sunflower seeds. They make an excellent snack (please, just a handful).

Find a fermented food that you like. This can be raw sauerkraut, Kim-chi, or kefir. Kefir is a lacto-fermented dairy product. Your best bet is to buy plain versions and add your own fruit. If you have a dairy allergy you can use coconut milk or coconut water kefir.

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.

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.

April 2015 Newsletter: No April Fool’s Here: Serious Stuff for Your Health

I hope you are enjoying the series of articles based on the book Body by Science. This month’s newsletter features the third installment discussing the all important area of the hormonal impact of exercise. Unfortunately this is one of the most misunderstood aspects of exercise. While exercise has many benefits, improper exercise can create hormone imbalances. Hormones determine and drive most of our body’s functions, thus hormone imbalances can be at the root of many disturbing symptoms. For a refresher on hormones click here: http://brwellness.com/nutrition-news/?cat=11

One of the best newsletters I receive is from Dr. Bruce West. Each month is packed with valuable information. His February issue was one of the best ever and I wanted to share a few of his nutritional nuggets from that issue. This article follows below.


New stuff in the office: Supplements for pets and water tests.

Did you know that almost 70% of pets in U.S. households are on medications? I was shocked, but I guess not surprised when I read that in an article about Pfizer’s pet drug division. Many of my clients have pets at home and they are just concerned about their pet’s health as their own. Standard Process has an excellent line of pet products, particularly for cats, dogs, and horses. I have several clients who are aware of this and I am able to supply them with product. If you are interested let me know.

Ever wonder if your water supply is safe. I’ve come across some easy do it yourself home water tests from Silver Lake Research. I have in stock the well water test kit ($25) and the city water test kit ($20). For more information on the test kits you can click here: https://www.discovertesting.com/products/display_products_overviews.sd?iid=1&headtitle=Drinking%20Water%20Test%20Kits
If you are interested give me a call or send an email.


Exercise and Hormones: Fat Burning (Yes) and Fat Storing (oh no!)

I have recently introduced you to the book Body by Science by Doug McDuff, MD and John Little. This book offers a clear explanation of the actual science of exercise, how activity relates to hormones, and how this determines what happens in your body. In short, it answers the question I am frequently asked. “Why am I gaining weight when I am working out every day?”

In the introductory article I summarized his key points. In this article I will address one of those key points. The effectiveness of exercise is all about hormones, fat metabolism and blood glucose levels. Hormones signal the body to burn fat and to store fat. High intensity training works the major muscle groups to exhaustion, uses up glucose, and encourages the body to burn fat and build muscle.

For the rest of the article click here: http://brwellness.com/nutrition-news/?p=21


Nutritional Nuggets from Dr. Bruce West

One of my favorite nutrition publications I get is Health Alert by Dr. Bruce West. Each month I look forward to the latest edition. The official title is Health Alert: When All Other Treatments Fail. I think you get the picture. Dr. West is a Chiropractor and a big fan of Standard Process products. He is also a big fan of the truth. February’s issue was full of juicy nuggets that I’d like to share.

Nugget #1: Almost all treatment for heart disease is unnecessary!

Nugget #2: Artificial sweeteners cause diabetes!

Nugget #3: Heart attacks are not caused by clogged arteries!

Nugget #4: Multiple sclerosis is directly linked to poor gut flora!

To read the complete post click here: http://brwellness.com/nutrition-news/?p=19