Category Archives: Healthy Foods

March 2019 Newsletter: March Madness – What’s the Right Diet for Me?

While filling out your NCAA Tournament Bracket can be challenging, nothing can be more maddening than trying to figure out your optimal diet. There are so many options and opinions, all claiming to be the best! The truth is that we are all different – different genes, different histories, different life circumstances, different metabolisms – and all these factors affect our health and what is the best diet for you. As a base line it is important to eat clean and healthy food, but after that the mixture of proteins, carbohydrates, and fats is not going to be the same for everyone.

One of the latest trending diets is the Keto Diet. At first all we heard was the successes, but now more and more nutritionists are writing about how it is not the perfect diet for everyone. In this month’s feature article, I offer my thoughts on the subject. See below for “To Keto or Not…That is the Question.”

Susana and I are just back from our trip to Australia. It was one of the most beautiful places we have visited. Charming cities, breath-taking landscapes, and wonderful people. If it is not on your bucket list you may want to reconsider!

Exciting news: I am making this one-time special offer for new clients to save $100 on their initial consult if they are referred by existing clients or readers of this newsletter! This offer is good for the month of March only. This is a great time for you to remind your loved ones, friends, and colleagues that you have encouraged to make an appointment, that NOW is the time!

To Keto or Not…That is The Question

It seems everybody is talking about the Keto Diet. You may have tried it yourself, or you may know someone who has tried it. It may have worked great or not. Any outcome is possible, as with all diets it is critical to remember we all have different body chemistries and what works for one could be difficult for someone else.

In this article we will look at the history of the Keto Diet, the positives, the negatives, and why it may or may not work for you. For the rest of the article click here: https://brwellness.com/?p=1282

Additional Sources for Keto Diet Information

Here’s some additional sources for information on the Keto Diet:

This is one of my favorites that I have linked to in the past: https://www.dietdoctor.com/

This one from Harvard gives you the mainstream take on it, so I find that interesting: https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet

Here’s from Mr. BulletProof: https://blog.bulletproof.com/keto-diet-beginners-guide/

And here’s a couple from Ann Louise Gittleman: https://annlouise.com/2019/01/08/is-keto-actually-your-kryptonite-why-keto-doesnt-work-for-everyone/

And https://annlouise.com/2018/03/13/the-ketogenic-diets-fatal-flaw-the-con-of-going-keto/

And one last blog from James Templeton: https://unikeyhealth.com/blogs/health-keys/keto-craze-or-cure

Success Story – GI Upsets No More

“I have been suffering with GI upset for years and could never figure out what the problem was. I tried giving up certain foods that I thought were the source of the problem however I continued to run to the bathroom after almost every meal. I had seen a few doctors and they just kept telling me it was IBS and sent me on my way but I was still suffering and wanted an answer. I was referred to Bernie by a friend and boy am I glad I saw him! He figured out that I had a mold that was causing the upset as well as a few foods that I was sensitive to that I ate pretty frequently. After only a few short months of taking supplements and avoiding dairy and cashews I actually forgot that I used to have any digestion problems in the first place! Even my friends and family have noticed the difference! I am now eating the right foods for my body, taking supplements to get rid of the mold, and I am no longer going to the bathroom 5-6 times a day!”  K.T.

To Keto or Not…That is The Question

It seems everybody is talking about the keto diet. You may have tried it yourself, or you may know someone who has tried it. It may have worked great or not. Any outcome is possible, as with all diets it is critical to remember we all have different body chemistries and what works for one could be difficult for someone else.

In this article we will look at the history of the keto diet, the positives, the negatives, and why it may or may not work for you. For more information on the keto diet, I recommend the website www.dietdoctor.com.

Like most trendy diets, the keto diet is not new. The concept has been around for many years (it was designed in 1923 by Dr. Russell Wilder at the Mayo Clinic for the treatment of epilepsy) and was initially found to be helpful in reducing seizures in children. Studies have shown it to reduce the symptoms of Alzheimer’s and Parkinson’s diseases. Others have used it as an anti-cancer diet. The current trend is focused on weight loss.

The keto diet is a low carbohydrate, moderate protein, high fat diet. By limiting carbohydrates, the body will enter the metabolic state of ketosis, meaning it is breaking fat into ketones to meet its energy requirements. It uses these ketones (instead of the glucose from carbohydrates or protein) as its source of energy. Protein is also restricted as it can be converted into glucose which would take you out of ketosis. A typical ratio of nutrient consumption based on 2000 calories a day might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. This is approximately 75% of calories from fats, 20% from proteins, and 5% from carbohydrates. Naturally, this will vary by person, but the key point is the high fat.

Those successful on the keto diet will lose weight and will report feeling fuller with fewer cravings, while boosting their mood, mental focus and overall energy. Like most diets, the keto diet presents the challenge of staying on the diet, in this case meaning to stay in ketosis. In order to do so you must maintain the ratio of nutrients that keep you in ketosis.

Those not successful will struggle on the diet and report low energy, stomach upset, and flu-like symptoms. Why does this happen? Two main reasons: an increase in toxicity and a challenged or missing gallbladder.

An increase in toxicity can occur when fat cells release stored toxins. We store toxins in our fat cells. As our body accesses the fat for energy these toxins are released into the blood stream. If there is not additional support for the detoxification organs (liver and kidneys) this toxicity produces the symptoms of the “keto flu” – nausea, vomiting, constipation, diarrhea, stomach ache, headache, irritability, weakness, muscle cramps and soreness, dizziness, poor concentration, difficulty sleeping, and sugar cravings.

The second point may be even more critical – a challenged or missing gallbladder. Despite what is often presented in the mainstream, the gallbladder is a very important organ. The gallbladder plays a critical role in the digestion of fats. The gallbladder stores and releases bile that is used to emulsify fats so they can be digested. Bile also alkalizes the small intestine, removes fat soluble toxins, and supports pancreatic digestive enzymes. So, it is obvious that if your gallbladder has been removed or it is under stress, you will not digest fats which will also product symptoms mentioned above as the “keto flu.” For more information on the gallbladder I suggest you read my article, The Liver, Gallbladder, and Pancreas – Behind the Scenes Helpers of Digestion found athttps://brwellness.com/?p=121

However, all is not lost! There are supplements that may help prevent the “keto flu.” There are a variety of detoxification support and bile products that may provide enough support for your body.

The keto diet is not for people with chronic health conditions.  It can stress the heart and kidneys and some people may become dehydrated.

Being on the keto diet long term may be challenging, especially limiting carbohydrates. If you are not careful you can find yourself out of ketosis which means the weight loss will stop. Remember the keto diet is high in fat, not protein. If you eat too much protein your body will convert the excess into glucose which will also take you out of ketosis.

The most important point to remember from all of this is that we are all different. There is no single diet that is right for everyone. There are certain fundamentals that are true. We all need clean sources of food – proteins, carbohydrates, and fats. I believe it is also universal that everyone will benefit from eating more organic vegetables and consuming less sugar and avoiding artificial sweeteners and trans-fats.

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.

Fabulous Fats

In this final installment of articles overviewing the macronutrients (protein, carbohydrate, and fat) we complete the picture with fat. Everybody knows that fat is bad for you.  Right? Well, not exactly.  It is fat that has been most unjustly demonized.  We have been suffering from a low-fat craze for the last thirty years.  Everybody (well not really everyone!) has been convinced that fat is bad for us and should be avoided at all costs.  So what has happened?  We got fatter!  Obesity rates are going through the roof. 

So yes, we need fats.  They make up cell membranes and hormones, are required for absorption of the fat soluble vitamins (A, D, E, and K), are critical for infant brain development and the female reproductive system, and provide energy.  Ever wonder why everyone seems to have a Vitamin D deficiency these days?  Perhaps because they are not consuming the right fats for Vitamin D metabolism.

There are two types of fats – saturated and unsaturated (further defined as monounsaturated and polyunsaturated).  One of the easiest ways to tell them apart is that saturated fats are solid while unsaturated fats are liquid at room temperature.  Unsaturated fats are much more sensitive to oxygen, light and heat. 

This sensitivity underlies the critical nature of fat you need to understand.  When fats are heated or exposed to excess light and oxygen they oxidize.  It is dangerous when we consume oxidized fats.  Oxidation leads to inflammation which damages cells and is linked to a variety of diseases including heart disease.

Saturated fats are able to withstand greater temperatures before oxidation occurs.  The most susceptible fats to oxidation are the unsaturated fats, particularly the polyunsaturated ones such as vegetable oil, corn oil, soybean oil, canola oil, and cottonseed oil.  Note that margarine is made from various combinations of these oils.

Therefore, when cooking with fats and oils we want to use saturated fats such as butter, clarified butter (ghee), avocado oil, or coconut oil.  For salad dressing or other room temperature uses olive oil is best, followed by flax oil, pine nut oil, sesame oil or hempseed oil.

Another fat we hear of are trans-fatty acids.  These are formed during the process of hydrogenation.  Hydrogenation is used to “stabilize” vegetable oils so they will not oxidize and was initially developed to lengthen shelf life of processed foods.   

In the hydrogenation process polyunsaturated oils, usually corn, soybean, safflower, or canola, are heated to high temperatures and injected with hydrogen atoms.  During the heating process the nutrients in the oils are destroyed, the oils become solid and have oxidized. 

Trans-fats have been linked to many ailments, including cancer, heart disease, and reproductive problems.  Trans-fats are commonly found in commercial baked goods, cookies, crackers, margarines, vegetable shortenings, and processed dairy products. 

A very important classification of fats are the essential fatty acids, specifically Omega-3’s and Omega-6’s. These are polyunsaturated fats (so remember you do not want to heat them to high temperatures). We need all the essential fatty acids. The issue (like much of nutrition) is balance. The essential fatty acids are the precursors to prostaglandins – a form of hormones that support many functions including normal growth and the inflammatory response. They also assist in blood coagulation and circulatory functions.

Omega 6’s are generally considered “pro-inflammatory” while Omega 3’s are “anti-inflammatory.” Too much inflammation is linked to many chronic diseases, yet at the same time, our body requires inflammation as a normal function. Our body was designed to consume the Omega 3’s and 6’s in relatively equal amounts (you’ll see anywhere from 1:1 to 2:1 Omega 6’s to 3’s in the nutrition literature). Unfortunately, many Americans are in the 20:1 to 50:1 ratio. Why? Omega 6’s are found heavily in grains which we eat and feed to our animals and form the base of these diets.

Many of us have been encouraged to increase our consumption of Omega 3 essential fatty acids (found in fish oil).  These are EPA and DHA which are beneficial to the nervous system and the cardiovascular system.  They are important for normal growth of our blood vessels and nerves.  Omega 3’s have been found to decrease blood clotting, lower triglyceride levels, decrease blood pressure, and reduce inflammation in the body. 

Omega 6’s are equally important. The specific Omega-6 oils to consume include linoleic acid (LA), alpha-linoleic acid (ALA), gamma-linolenic acid (GLA), and conjugated linoleic acid (CLA). These fats are known to fire up your metabolism, enhance cell membrane structure and function, and synthesize eicosanoids.

If you want to learn more details regarding the Omega 6’s I strongly encourage you to ready Ann Louise Gittleman’s latest book Radical Metabolism which I have highlighted recently on my blog and in recent articles concerning healthy lifestyle and weight loss.

I recommend you eat these foods for healthy fat (organic preferred):

  • Butter
  • Extra Virgin Olive Oil
  • Virgin Coconut Oil and MCT Oil
  • Avocado Oil
  • Fresh Flaxseed oil or ground flax seeds
  • Hemp/hempseed oil
  • Chia seeds
  • Additional nuts and seeds: almonds, cashews, walnuts, pumpkin seeds, sunflower seeds, sesame, hemp – raw or dehydrated
  • Grass-pastured meat, poultry, eggs, and dairy (avoid dairy if lactose sensitive)
  • Wild caught cold water fish

Best sources of the essential fatty acids include: black current seed oil, evening primrose oil, flaxseed, lecithin, linseed oil, seafood (halibut, salmon, scallops, shrimp, snapper, and tuna), sesame seeds, sunflower seeds, walnuts, wheat germ, and winter squash.

Avoid these foods (the trans-fats and oxidized oils):

  • Margarine and other trans-fats
  • Vegetable oil, corn oil, soybean oil, canola oil, safflower oil, sunflower oil
  • Any highly processed and/or GMO oils

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.

December 2018 Newsletter: Happy Holidays and Pearls of Wisdom from Ann Louise Gittleman

Happy Holidays!! My best wishes to you and your family for a Happy and Healthy holiday season. Happy Hanukkah, Merry Christmas, and Happy New Year!!

I recognize this is a busy time of year so I’m keeping this month’s newsletter short and sweet.

During my November Open House we were joined by Ann Louise Gittleman who discussed the “radical” in her new book Radical Metabolism and we were treated to a spontaneous half hour question and answer session with her. She shared several pearls of wisdom which are highlighted below.

Let us continue to look at the key macronutrients. This month we look at carbohydrates. The amount of carbohydrates to have in our diet is probably the most controversial question of nutrition.  You will see heated debates illustrating the benefits of both low carbohydrate diets and high carbohydrate diets.  See below and form your own opinion!

And last but not least is a link to my website to learn more about the dangers of EMFs.

Enjoy!

Pearls of Wisdom from Ann Louise Gittleman

At my Open House a couple of weeks ago we discussed Ann Louise Gittleman’s latest masterpiece Radical Metabolism. We were blessed to have Ann Louise join us live via Skype. She reviewed the key concepts which make her new approach to healthy eating “radical” and then we were treated to a thirty-minute Q & A session. Ann Louise offered a few pearls of wisdom which I will share below.

To learn what makes Radical Metabolism so radical and to enjoy these five pearls of wisdom (Pearl #1 – Iron and Ferritin, Pearl #2 – The Importance of Cookware, Pearl #3 – Tea and Coffee, Pearl #4 – Bitters, and Pearl #5 – Grapefruit) click here: https://brwellness.com/?p=1247

Cut the Carbs

In this third installment of articles overviewing the macronutrients ((protein, carbohydrate, and fat) we turn our attention to carbohydrates. The amount of carbohydrates to have in our diet is probably the most controversial question of nutrition.  You will see heated debates illustrating the benefits of both low carbohydrate diets and high carbohydrate diets.  The Standard American Diet (SAD) has become a high carbohydrate diet.

To read the full article click here: https://brwellness.com/?p=1251

The Latest on EMFs

We hear a lot these days on the dangers of EMFs. I urge you to learn more information from this recent article on my website. https://brwellness.com/?p=1242

 

Cut the Carbs

In this third installment of articles overviewing the macronutrients (protein, carbohydrate, and fat) we turn our attention to carbohydrates. The amount of carbohydrates to have in our diet is probably the most controversial question of nutrition.  You will see heated debates illustrating the benefits of both low carbohydrate diets and high carbohydrate diets.  The Standard American Diet (SAD) has become a high carbohydrate diet.

Yes, we use carbohydrates for energy.  They provide quick energy.  Carbohydrates are converted into blood glucose (blood sugar) which feeds our brain and red blood cells. Ever notice how irritable you get when hungry?  The brain does not operate very well without nourishment.

However, carbohydrates are not the only source of energy. Fat (as will be detailed in the next article) also provides energy. When most of us think of carbohydrates we think grains, breads, and sweets.  They are not the only choice.  Vegetables and fruits contain carbohydrates and roughly 30% of protein converts to carbohydrates.

Remember this simple equation.  To your body: CARBOHYDRATE = SUGAR!  That’s all you need to know. If we consume lots of carbohydrates (like 60% or more of our diet as recommended by the USDA) we consume lots of sugar.  While sugar can be used for energy, excess sugar is converted into fat and stored and has many adverse affects on the body.  The bottom line – it is sugar that makes us fat!

Not only does sugar (excess carbohydrates) contribute to weight gain, after a time insulin resistance occurs. Insulin is the hormone produced by the pancreas to move the excess sugar out of the blood stream. When the body can no longer keep up with sugar consumption it will become insulin resistant. This condition blocks the burning of fat, causes fat storage around the abdomen, and causes inflammation. Inflammation creates another long list of possible symptoms. Unless there are dietary changes, the next steps are pre-diabetes, diabetes, and according to some experts, Alzheimer’s.

Here are some of the various consumption guidelines for carbohydrates. As I stated previously in the article and you will see there is quite the variation! The USDA/Federal Government’s 2000 calorie per day diet includes 300 grams of carbohydrates, the American Diabetes Association recommends about 150 grams of carbohydrates per day for diabetics, while alternative/holistic practitioners will recommend about 50-60 grams per day. Many holistic practitioners have found their clients blood sugar levels come into balance at that level of carbohydrate intake.

So, to gain control over your carbohydrate consumption, I recommend you eat these foods for carbohydrates:

  • VEGETABLES
  • Raw or steamed vegetables, preferably low carbohydrate veggies (leafy greens, broccoli, cauliflower) with two meals per day and snacks
  • LIMIT starchy veggies (potatoes, yams, corn, squash, peas) to 3-4 times per week
  • SALADS: Raw vegetable salads

 

Practice balance and moderation of these foods:

  • GRAINS (Limited quantities ONLY – once per day maximum):
  • If you are gluten sensitive or intolerant you must avoid all gluten containing grains and foods. It is best to consume only organic grains to avoid pesticides.
  • Sprouted grain or sourdough bread.
  • Whole grains – brown rice, quinoa, bulgur, millet, and wild rice.
  • Use brown rice or quinoa for pasta.
  • FRUITS:
  • SWEETENERS: Not advised at all.  But if you must, limit to limited amounts of the following
  • Stevia (a natural sweetener)
  • Raw Honey
  • Pure Maple Syrup

 

Avoid these foods as best as possible:

  • Refined/White flour
  • Refined/White grains
  • Cookies, cakes, pastries
  • White sugar, brown sugar, all sweeteners not listed above
  • Processed refined grain cold and hot cereals
  • All artificial sweeteners

 

While it would be ideal not to eat the foods listed on the avoid list, I recognize reality.  So, since most people will continue to eat these foods, it is even more important to consume the foods listed as healthy!!

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.

 

Pearls of Wisdom from Ann Louise Gittleman

This past week at my Open House we discussed Ann Louise Gittleman’s latest masterpiece Radical Metabolism. We were blessed to have Ann Louise join us live via Skype. She reviewed the key concepts which make her new approach to healthy eating “radical” and then we were treated to a thirty-minute Q & A session. Ann Louise offered a few pearls of wisdom which I will share below.

Let’s start with what makes Radical Metabolism so radical. As usual, Ann Louise is rewriting the rules of nutrition. Even with all the efforts to eat clean, avoid gluten, and drinking lots of bone broth and Kombucha, we still struggle with our overall health. The book discusses the use of specific foods to drive digestion and metabolism, support the gall bladder and thyroid, burn fat and strengthen muscles. You learn how to reduce exposure to toxins that are in some of the popular “healing” foods and to clean up your kitchen. If you are interested in nutrition and care about your long-term health, I urge you to read this book! To order your own copy click here: RADICAL METABOLISM

Pearl #1 – Iron and Ferritin

Ann Louise discussed how excess iron may be at the root of a variety of health problems. Her advice is to get your ferritin level checked. Ferritin is a measure of stored iron in your blood. It is different than the basic iron level that is typically done in a blood test. “Normal” ranges for men are 20 to 500 nanograms per milliliter and for women 20 to 200 nanograms per milliliter. As you well know, “normal” does not mean “healthy.” Ann Louise recommends ferritin levels less than 100. Where do we get excess iron and ferritin from? We get excess iron from meat, cookware, and iron fortified foods.  Coffee, wine, and dairy BLOCK iron absorption furthering the problem.

Pearl #2 – The Importance of Cookware

Ann Louise stressed while what we eat is very important, just as critical is how we cook our food! She advises to avoid aluminum in all forms. Do not use aluminum foil in cooking, use parchment paper instead. Do not use aluminum in cookware and you need to be aware that aluminum is often hidden in cookware such as stainless steel. Pure stainless steel is fine. She explained a simple test to check your cookware. Use a magnet – if the magnet sticks it is pure. Aluminum is non-magnetic, so the magnet will not stick if aluminum is in the pot.

Here’s some brands and types of cookware she recommended: Saladmaster for stainless steel; Romertopf for glazed clay; and Le Creuset for enameled covered cast iron.

Pearl #3 – Tea and Coffee

One of the biggest surprises of the night was Ann Louise’s response concerning green tea! She stated that it and other conventional teas, such as black, white, and green (non-herbal) accumulate fluoride. The only form of tea she liked was Oolong.

Coffee was also discussed. This is another topic where you get a variety of opinions from nutrition experts. Ann Louise believes there are many health benefits to coffee, particularly to charge the metabolism. It is important to recognize that some people cannot handle caffeine. You may be one of them, such as I am. She does place limits on daily consumption and the sources. Coffee must be organic, and she recommended Purity Coffee as the cleanest available.

Pearl #4 – Bitters

A key part of charging your metabolism is the use of bitters to aid digestion. She advised they be consumed 20 minutes before a meal. To learn more about bitters please read the book.

Pearl #5 – Grapefruit

To charge metabolism and fuel weight loss Ann Louise recommended to each ½ of a pink grapefruit before each meal.

The Power of Protein

While trendy diets come and go, what does not change is how the human body functions and the nutrients required for optimal health. There are disagreements and various interpretations of how much of each nutrient one should consume. Search the internet and you can find a study to support most any opinion. Ultimately this has led to mass confusion. As one of my clients recently said to me, “It’s kind of interesting when you think about it – how we are the only animals that do not know what to eat!”

Last month I provided an overview of each macronutrient (protein, carbohydrate, and fat). This month we begin a deeper exploration, beginning with protein.

Protein provides the structural basis for our body: building and repairing our muscles, ligaments, tendons, nails, hair, organs, glands, blood, hormones, neurotransmitters, cell receptor sites, antibodies, and enzymes.  As you read and learn about what protein does in your body, please consider this question – are you eating enough protein?

Let’s take a closer look at the functions of protein:

Building and repairing muscles, ligaments, and tendons – this is obviously extremely important for all of us.  Be aware that building and repairing is a continuous process.  Exercise breaks down muscle and then the body builds newer, bigger, and stronger muscle in its place via the repair process.  Protein is essential for a strong body.  One of the key proteins utilized is collagen. For more information about healthy exercise, please visit my blog at: https://brwellness.com/?cat=10.

Nails and hair – for beautiful glowing hair and robust nails protein is important. Collagen also plays an important role here. For more information about collagen, please visit my blog at: https://brwellness.com/?p=774.

Organs and glands – these are at the basic operating systems of your body.  The heart and lungs for breathing and circulation; the stomach, small intestines, large intestines, and pancreas for digestion; the liver for hundreds of functions including keeping the blood clean; the endocrine glands for producing the hormones that regulate and monitor how your body functions.  Protein keeps these systems up and running! For more information about digestion, please visit my blog at: https://brwellness.com/?cat=15.

Hormones – regulating and controlling all the key processes of your body.  This includes blood sugar control, stress response, metabolism, and the menstrual cycle to name a few.  Along with neurotransmitters the hormones determine how you feel physically, mentally, and emotionally at any given moment. For more information about hormones, please visit my blog at: https://brwellness.com/?cat=11.

Neurotransmitters – neurotransmitters are very important for our mental health.  There are two types of neurotransmitters.  Excitatory neurotransmitters energize, excite, and stimulate us helping us to focus, learn, and remember.  Inhibitory neurotransmitters keep us happy, relaxed, and peaceful.  As with most areas of life, it is all about balance.

There are six key neurotransmitters: For focus – dopamine, epinephrine, and norepinephrine; for learning and remembering – acetylcholine; for feeling relaxed – GABA; and for being happy – serotonin.

For a more detailed discussion of neurotransmitters, please visit my blog at: https://brwellness.com/?p=56.

Antibodies – a critical part of our immune system to keep us healthy. For more information on the immune system, please visit my blog at: https://brwellness.com/?p=780.

Enzymes – the catalyst to all the chemical reactions in our bodies.

Where does protein come from?

Proteins come from both animal (meat, fish, poultry, milk, cheese, eggs) and plant sources (whole grains, legumes, nuts, and seeds).  When we eat protein we are actually consuming amino acids.  Different proteins have different amino acid compositions.

Among the amino acids there are nine that are considered “essential.”  Anytime you hear the word “essential” in nutrition it means we need to eat that specific nutrient because our body does not manufacture it.  Other “essentials” are some fatty acids, Vitamin C, and minerals.

You will also hear the term “complete” as it relates to protein.  This means that the specific protein source contains all of the essential amino acids in sufficient quantities to sustain human life.  With few exceptions, only animal based proteins are complete.  Non-animal based proteins considered to be complete include spirulina and quinoa. This is why vegetarians are advised to combine foods (such as rice and beans) to receive all the essential amino acids.

Since our body is constantly building and repairing itself, it requires a constant supply of protein.  Therefore, I recommend protein be consumed with each meal.

What proteins should I eat?

It is best to consume grass fed meats, free range fowl, wild fish, and organic foods. Also, these are general guidelines. If you have a food sensitivity or allergy to any of the following food(s) you should not eat them. For further specific guidance I recommend you consult with a qualified nutrition consultant.

Eat these foods for protein:

MEATS:  Beef, bison, lamb, veal, lean pork; POULTRY:  Chicken, turkey, duck; SEAFOOD:  Any wild caught fish or shellfish, fresh or frozen. Bone broth from any of the above.

OTHER PROTEINS:  Legumes (beans and peas); NUTS & SEEDS:  Nuts and seeds such as: almonds, Brazil nuts, cashews, walnuts, pecans, pumpkin seeds, sunflower seeds, raw or dehydrated. Natural nut butters where oil rises to the top – avoid commercial brands (containing hydrogenated oils and sugar), best is almond butter.

DAIRY: Eggs; Butter; Cheese, Cottage cheese; Yogurt without added sugar.

Practice balance and moderation of these foods for protein:

GRAINS (Limited quantities ONLY – 1-2 times per day maximum): Sprouted grain bread; Whole grain breads/crackers; Whole grains – brown rice, quinoa, bulgur, millet, wild rice; Whole grain cereals, pastas – i.e. oatmeal, health store cereals. Organic is best as conventional grains contain pesticides.

Avoid these protein sources: Lunch meat or cured and processed meats with nitrites or MSG; All soy that has not been fermented (miso and tempeh are okay); Wheat if you are gluten intolerant or sensitive.

How much protein should I eat?

This is a difficult question to answer.  You will see all kinds of answers depending upon the belief system of the practitioner.  The USDA’s guidelines tell you protein should be about 10% of daily calories which works out to about 45-50 grams of protein per day.  This is for the average 16-70 year old female.  That is a wide range and you are certainly not that!

I recommend the following rule of thumb: you should consume one-third of your body weight in grams of protein for the average person and one-half body weight for an active person. And the simplest rule of thumb is to have some complete protein with each meal. For an individualized program I recommend you see a qualified professional.

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.

October 2018 Newsletter: Let’s Get Radical! (Metabolism, that is)

Several weeks ago, I wrote a special email devoted to Ann Louise Gittleman’s latest book, Radical Metabolism: A Powerful New Plan to Blast Fat and Reignite Your Energy in Just 21 Days. While the focus of the book is weight loss it is much more than that. It provides a guide for long term health and vitality from a complete reboot of your metabolism. Many of my clients have already purchased the book, some have started the process, and others (including myself) plan to follow the program in the next couple of weeks. In next month’s newsletter I will share our experiences.

With football season back in full force concussions are again in the news. Did you know that there are nutritional protocols to support the brain in healing? My colleague Vanessa Teff wrote an excellent summary of information we learned earlier in the year at Physica Energetics Concordia training. With her permission I am including that information (with a few of my own edits) below.

While trendy diets come and go, what does not change is how the human body functions and the nutrients required for optimal health. There are disagreements and various interpretations of how much of each nutrient one should consume. Search the internet and you can find a study to support most any opinion. Ultimately this has led to mass confusion. As one of my clients recently said to me, “It’s kind of interesting when you think about it – how we are the only animals that do not know what to eat!”

In the spirit of helping you to understand what to eat and why I am offering a series of four new and updated articles. It begins with a quick overview of the three critical macronutrients – protein, fat, and carbohydrates. Subsequent articles will look in more depth at each macronutrient.  See below for the first installment.

Radical Metabolism: If You’re Going to Read One Nutrition Book – Read This

She’s done it again! Ann Louise Gittleman’s latest book, Radical Metabolism: A Powerful New Plan to Blast Fat and Reignite Your Energy in Just 21 Days is a game changer. RADICAL METABOLISM

It is the type of book that you do not want to put down! Jacob Teitelbaum, MD’s endorsement sums it all up, “A powerful ‘Force of Nature’ in the healing community. Ann Louise is used to being on the cutting edge. Want to see what the experts will be saying in twenty-five years? Simply see what she is saying NOW!”

If you have struggled with Keto and Paleo diets, or you have an autoimmune or thyroid problem, then THIS book is for you.

This groundbreaking program goes way beyond belly fat—it lays the foundation for a total health reboot. Ann Louise takes on the real factors driving autoimmunity, weight loss resistance, and mitochondrial dysfunction. She reveals the “new thyroid cure” – hidden connections between thyroid, gallbladder, and bile flow. No gallbladder? No problem, this book solves that too!

Radical Metabolism provides cutting edge information about why traditional detoxification and weight loss efforts often fail long-term—including Keto and Paleo.

If you feel like you have been in an endless, metabolism-crashing dieting loop, then you owe it to yourself to check out Ann Louise’s new book here. RADICAL METABOLISM

If you need any additional encouragement, if you order the book now you get over $107 of free gifts! RADICAL METABOLISM

Nutrition to Heal The Brain

Why are concussions hard to truly diagnose? Part of the reason is because cell death does not occur for 9-12 hours, so it is hard to recognize. Sometimes certain cell death does not occur for 7 days. Therefore, symptoms after a fall, hit or accident may occur several days after the event.

After each concussion, the cortex (outer most layer of the brain) thins. Believe it or not, each brain injury also creates changes in the gut. Any neuroinflammatory issue, especially those not caused by concussions and head trauma, become a gut issue. Outside the brain and spinal cord, there are more neurons in the gut than anywhere else in the body.

BDNF
Brain Derived Neurotrophic Factor (BDNF) is a protein in the brain. It supports survival of existing neurons and encourages the growth and differentiation of new neurons and synapses. In the brain, BDNF is active in the hippocampus, cortex, and basal forebrain—areas vital to learning, memory, and higher thinking. Increasing BDNF drastically speeds up our rate of healing.

The best way to increase BDNF is through exercise. Be mindful, the days directly following a head trauma or accident are not the most beneficial times to move. Take it slow, use remedies first and let the body begin to recover. Because of the increase in BDNF with exercise, working rigorously before studying will help your brain absorb more information.

BDNF does not just help with inflammation associated to concussions but rather any nerve related disease, including Alzheimer’s. In a recent study on Alzheimer’s and BDNF, the only group that didn’t improve in memory and cognition were those who did not move. Get out and move!

There are a variety of herbs and nutrients that help reduce neuroinflammation. These include:

Glutathione: This is the most powerful antioxidant our body already makes. However, with exposure to environmental toxins and stress, we do not produce as much as we could. Applied directly to the skull after injury (within the first hour) will reduce the amount of cell death by 67%. Wow!!! Those of you with kids in sports, keep some on hand. When applied between 1 and 3 hours, it will reduce cell death by 30%. Know that it can still be applied topically years later.  Glutathione from Physica Energetics and Designs for Health are 3-5 times more bioavailable because they are a liposome.

Ginkgo Intrinsic (a Physica Energetics remedy) contains Ginkgo, Ashwaganda, Gotu Kola, St. John’s Wort & Skullcap. Ginkgo is a neuroadaptogenic herb which means that it helps the nerves adapt to stress. Ashwaganda is the vital life force herb that also nourishes the adrenals. Gotu Kola improves microcirculation, St. John’s Wort increases BDNF and Skullcap is calming – it brings the energy back into the nervous system. I also have found these herbs can be used separately and prefer the MediHerb products in those cases.

Omega-3’s are first line therapy for any inflammation, anywhere in the body. In our diets, we typically do not get enough Omega-3’s nor enough healthy omega-6’s. (Note this is also a key aspect of Ann Louise’s Radical Metabolism.) Fish, walnuts, chia, avocado, hemp seeds, flax seeds, borage and black currant oil are beneficial sources of both.

Lymph support is needed to drain the GLYMP (lymph in the brain), especially after an injury. Without such, nutrients cannot get to the tissue.

Echinacea is not just an immune herb. Echinacea is a mood-altering plant that effects the brain through the cannabinoid receptors (those of you taking CBD oil may be able to relate to this).

The ABCs of Nutrition

While trendy diets come and go, what does not change is how the human body functions and the nutrients required for optimal health. There are disagreements and various interpretations of how much of each nutrient one should consume. Search the internet and you can find a study to support most any opinion. Ultimately this has led to mass confusion. As one of my clients recently said to me, “It’s kind of interesting when you think about it – how we are the only animals that do not know what to eat!”

In the spirit of helping you to understand what to eat and why I am offering this series of four articles. It begins with a quick overview of the three critical macronutrients – protein, fat, and carbohydrates. Subsequent articles will look in more depth at each macronutrient.

For the rest of the article click here: https://brwellness.com/?p=1202.

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.

The ABCs of Nutrition: Protein, Fat, and Carbohydrates

While trendy diets come and go, what does not change is how the human body functions and the nutrients required for optimal health. There are disagreements and various interpretations of how much of each nutrient one should consume. Search the internet and you can find a study to support most any opinion. Ultimately this has led to mass confusion. As one of my clients recently said to me, “It’s kind of interesting when you think about it – how we are the only animals that do not know what to eat!”

In the spirit of helping you to understand what to eat and why I am offering this series of four articles. It begins with a quick overview of the three critical macronutrients – protein, fat, and carbohydrates. Subsequent articles will look in more depth at each macronutrient.

Let us begin with protein.  Protein is the structural basis for our body – our muscles, ligaments, tendons, organs, glands, nails, hair, vital fluids (blood, hormones, neurotransmitters), and enzymes are all protein based.  Protein builds and repairs all our cells and tissues.

We can obtain protein from both animal (meat, fish, poultry, milk, cheese, eggs) and plant sources (whole grains, legumes, nuts, and seeds).  When we eat protein we are actually consuming amino acids.  Different proteins have different amino acid compositions.  Since our body is constantly building and repairing itself, it requires a constant supply of protein.  Therefore I recommend protein is consumed with each meal.

The human body is an amazing instrument.  There are thousands of things happening simultaneously, every second.  To do everything the body does requires energy.  The source of the body’s energy is food.  Without food the body simply cannot continue to operate for a significant period of time.  Both fats and carbohydrates provide energy. But they do it differently.  Think of a fire.  A carbohydrate is like a piece of paper.  You put it in the paper and it burns up quickly and to keep the fire burning more paper is needed quickly.  Fat is like a wood log.  It burns smoothly, steady, and for a much longer period of time.

Carbohydrates are one of the more controversial elements of food.  You will see heated debates illustrating the benefits of both low and high carbohydrate diets.  The Standard American Diet (SAD) has become a high carbohydrate diet.  The federal government’s recommended diet calls for 60% of calories from carbohydrates.  We all know that has not produced a healthy population as obesity, diabetes, cancer and heart disease are at record rates.  I’m a believer in a low carbohydrate diet. Two of today’s most popular diets – Paleo and Keto – are low carbohydrate diets.

Carbohydrates provide quick energy.  They are converted into blood glucose which feeds our brain and red blood cells. Ever notice how irritable you get when hungry?  The brain does not operate very well without nourishment.  When most of us think carbohydrate we think grains.  They are not the only choice.  Vegetables and fruits contain carbohydrates and roughly 30% of protein converts to carbohydrates.

Remember this simple equation.  To your body: CARBOHYDRATE = SUGAR!  That’s all you need to know. If we consume lots of carbohydrates (like 60% or more of our diet) we consume lots of sugar.  While sugar can be used for energy, excess sugar is converted into fat and stored.  The bottom line is: it is sugar that makes us fat!

Speaking of fat, it is fat that has been unjustly demonized.  We have been suffering from a low-fat craze for the last thirty years.  Again, the Paleo and Keto diets challenge that assumption. Everybody (well not really everyone!) has been convinced that fat is bad for us and should be avoided at all costs.  So what has happened?  We got fatter!  Obesity rates are going through the roof.

This is why we need fats.  They make up cell membranes and hormones, are required for absorption of the fat soluble vitamins (A, D, E, and K), are critical for infant brain development and the female reproductive system, and provide energy.

There are two types of fats – saturated and unsaturated (further defined as monounsaturated and polyunsaturated).  Saturated fats are solid while unsaturated fats are liquid at room temperature.  Unsaturated fats are much more sensitive to light and heat.  When heated they oxidize forming “free radicals” that damage cells and are linked to a variety of diseases including cancer and heart disease. Therefore, particularly when cooking we want to use saturated fats such as butter, ghee, red palm oil, or coconut oil. The latest information is that avocado oil can tolerate higher heats so can also be used for cooking.  For salad dressing or other room temperature uses, olive oil and avocado oil are best.

Another fat we hear of are trans fatty acids.  These are formed during the process of hydrogenation.  Polyunsaturated oils, usually corn, soybean, safflower, or canola, are heated to high temperatures and injected with hydrogen atoms.  During the heating process the nutrients in the oils are destroyed, the oils become solid and have oxidized.  Trans fats have been linked to many ailments, including cancer, heart disease, and reproductive problems.  Trans fats are commonly found in commercial baked goods, cookies, crackers, margarines, vegetable shortenings, and processed dairy products.

I hope you have enjoyed this introductory article. Subsequent articles will focus on protein, carbohydrates, and fat providing additional details on the nutrients and specific examples of good and bad food choices.

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.

Magnesium and Calcium: Are You Deficient?

Magnesium and Calcium: Are You Deficient?

We hear a lot about the importance of calcium and magnesium to our health. I’ve attended several seminars recently where this was emphasized. One presenter said he checks for calcium, magnesium, and other minerals on all his clients. Why are minerals so important to us?  They assist the body in energy production – minerals contain no calories or energy.  They work with vitamins and enzymes to fuel all our metabolic processes.  Our health cannot be optimized if these processes are impaired.

Another presenter stated that 74% of the US population is deficient in magnesium. In preparing for this article, a quick Google search reveals another website saying 80%. Quick searches state similar high numbers for calcium deficiency.

Why so much deficiency? My answer is simple. Minerals come from plants that are grown in healthy mineral rich soil or from animals that ate plants that are grown in this soil.  The first problem is that plants (vegetables) are under-consumed in most American diets. The second problem is that most of the plants are grown in nutrient depleted soil. There are many studies showing the significant drop in the vitamin content of our vegetables and fruits compared to pre-1950 levels. And the third problem is that most of the animals are not eating healthy plants!

Now, let’s take a closer look at these two essential minerals.

Magnesium

Magnesium is one of the most important minerals to the body. It is needed for over 300 different bodily processes. Magnesium aids in enzyme activation. Enzymes make everything happen in the body!

Magnesium helps metabolize blood sugar and produce cortisone.  Keeping your blood sugar levels under control is the key to health!  Another important role of magnesium is to support healthy nerve and muscle function.  It works with calcium to keep the nerves firing and the muscles moving!  It is involved in nerve signal transmission, muscle contraction, and heart rhythm.  Along with calcium and phosphorus it is one of the 18 nutrients critical to forming and maintaining bones and teeth.

Magnesium helps prevent heart attacks by regulating the neuromuscular activity of the heart and maintaining normal heart rhythm. It helps prevent calcium deposits, kidney stones, and gallstones. Magnesium is needed for proper Calcium and Vitamin C metabolism. And, it has been found to aid in bowel regularity.

A shortage of magnesium can show up in a variety of emotional symptoms such as nervousness, tension, and confusion. On a physical level it can result in tremors, muscular excitability, gallstones, kidney stones, or constipation. It has also been linked to blood clots in the heart and brain, along with brittle bones.

As you can see, this is definitely something we need to consume!  Magnesium is found in many vegetables. The highest amounts are found in artichokes, avocadoes, legumes (black beans, green beans, navy beans, pinto beans), nuts and seeds (cashews, pumpkin seeds, sesame seeds, sunflower seeds), dark green vegetables (broccoli, spinach, Swiss chard), organ meats, seafood (halibut, salmon, shrimp), and tomatoes.

If you drink alcohol or eat a lot of sweets, you need to keep a close watch on your magnesium levels as alcohol and sugar deplete magnesium in the body.

Calcium

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.  We often hear about calcium deficiencies in conjunction with osteoporosis.  As mentioned above it is one of the 18 nutrients required to build bones.

What else contributes to our calcium shortages? Would you believe soft drink (soda) consumption?  The reason is that phosphorus is added to them.  Phosphorus and calcium need to be in a specific relationship in our body.  So, when we take in excessive phosphorus and don’t have sufficient calcium intakes, our body must take it from a storage location.  You guessed it – the bones!

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.

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.