What Supplements Do You Need?

I’m often asked the question, “What are the basic vitamins or supplements should I take?” While each person is unique and will have their own specific requirements, here are some general guidelines.

However, before I even discuss supplements it is essential to understand that the diet is still most important. It is the majority of what we are putting into our bodies and we all know the saying, “you are what you eat.” I tell my clients that they can take all the supplements in the world, but it will not make up for a poor diet. Most people eating the typical “Standard American Diet (SAD)” come up short in three areas:

Fruits and vegetables – an important source of vitamins, minerals, antioxidants, and fiber. Most people simply do not eat enough. You should have fruits and vegetables throughout the day with at least two meals a day and for snacks. Vegetables should be eaten both raw and cooked, depending on the vegetable. Raw foods contain active enzymes which help digest our food. These natural food enzymes are destroyed by heating. Eat all the colors of the rainbow, as they all have different nutrient contents.

Healthy fats – by this I mean foods containing Vitamins A, D, and K from animal sources such as yogurt, kefir, and butter, as well as olive oil and coconut oil. Yogurt and kefir have the added advantage of providing probiotics (good bacteria) to aid digestion.

Foods that aid digestion – from over use of antibiotics and our generally sterile environment, many of us lack the bacteria that help digest our food. These are found in lacto-fermented foods such as the previously mentioned yogurt and kefir, but also in vegetables and pickles (that have not been pasteurized) such as raw cabbage, raw sauerkraut, or kim chi.

For a healthier diet I encourage people to avoid margarine and artificial sweeteners and to cut back on the processed and refined foods and the sugar based foods.

As far as supplements go, I suggest they are whole, real foods and that synthetic vitamins be avoided. While we are told they are the same molecular structure, this does not translate into how they are processed in the body. Vitamins appear in nature as a complex, not as an isolated molecule. Most people will benefit from supplements in three areas:

A multi-vitamin – to make up for the overall shortfall of nutrients in our food supply. This would contain a cross section of the important vitamins. My favorite is Catalyn by Standard Process.

Cod liver oil – contains the healthy fats of Omega 3 essential fatty acids, Vitamin A, and Vitamin D. Well respected brands are Green Pasture and Carlson’s. I prefer this to fish oil since it has the additional vitamins in addition to the Omega 3’s.

Antioxidant – since most of us are not eating enough fruits and vegetables this is a way to get these nutrients. It can be in the form of a green or red powder, grape seed extract, OPC, reservatrol. These are all different forms of antioxidants. I am not a big fan of the fancy juices. Yes, they are antioxidants, but they are expensive – in order to support the multi-level marketing.

In addition to the above supplements there are recommendations for middle aged and aging men and women:

For men – a common problem is an enlarged prostate. Zinc (a mineral) and saw palmetto (an herb) can help.

For women – a common problem is hormonal imbalances. Wild Yam (an herb) can help, although it is best to consult with a specialist to address these issues.

Supplements are meant to be that, a supplement to the diet, to make up for nutrients that we are not getting from food. Each individual’s needs are different, so it is best to consult with a professional to best understand your needs. There is a lot of marketing hype as well concerning nutritional supplements. Another reason to consult a trusted source that can help you cut through the hype. The above information serves as a general guideline and starting point.

Update...I tried to keep it brief :)

There are so many, many things that have been happening I’m just going to do an update and overview on my life.

1. The bathroom is in the process of being remodeled. My brother came down and helped Chuck finish tearing it out and then putting the subflooring back in after reinforcing a couple of floor joists. He also replumbed the tub and showerhead because apparently even though you get the same type of shower controls they are NOT interchangeable. That was one weekend. The next weekend, Chuck went to start cutting the holes for the controls and such into the tub surround when we realized that the controls would hit smack dab in the middle of the decorative lip. So, Chuck cut all the pipes out, resoddered them and fit them all back in and they work perfectly now! We got the shower surround up without too much more of an issue and then called around and got estimates to put up the drywall, mud and tape it. While I *can* do this all myself, it takes me a looong time when I can only really work on it on the weekends. So, its worth the $275 to have someone else do that portion of it for us. Well, we got a call from the drywall guys brother yesterday that our drywall guy is unavailable and indisposed to finish the bathroom but that he would be able to come out and add the last coat (um, huh? What about finishing the first coat and the second coat?) and installing the fan/light. Chuck questioned what the heck was going on and our drywall guy got nabbed for a felony domestic and a warrant for unpaid child support. Rock on. Straight up nice dude, right?

However, the bathroom is now coming along nicely and looks better than the original drywall guy was doing it.

2. Zachary has had a horrible week. He’s been incredibly off and I’m sure some of it can be attributed to the change in his routine by not being in school any more. On Thursday of last week, he went off over something incredibly minute in detail and slammed his head into the wall over and over again until he had a huge goose egg on his head. Then after he finished that he took a three tiered toy bin and threw it all into the middle of the room. Saturday wasn’t too much better when he had issues because I said to turn the game off to go get ice cream. Needless to say, he didn’t get ice cream. I’m hoping that this week he starts to pull out of this and adjusts to being at home a bit better….just in time to start summer school and change the routine up again. ;(

3. Elizabeth got her first hair cut. By her brother. Yes, yes, that’s right Lucas decided on Thursday (Thursday wasn’t a very good day in our household) to take a chunk out of Elizabeth’s hair. Luckily (for her and him!) it’s not too bad. Just causes her hair in that spot to stand up when I try to pull it into a pony tail.

I’m thankful though, because it was literally HOURS after going and getting her 1 year old pictures done. Which turned out adorable (like there was any doubt!)! I don’t think that the individual who took the pics felt it was her best one, but it’s PERFECT Elizabeth. It shows her personality so well. I’ll have to scan it and add it in so everyone can see what a gorgeous little girl sh’es becoming. And a flirt, OMG, I’m in for trouble.

4. Lucas Michael, besides cutting his sisters hair, is officially driving us nuts. It’s gotta be the age. And being the middle child probably doesn’t help things. He has some major issues picking up. Never wants to pick up and usually waits until his brother does it all and then he gets to get off the hook. Well, Saturday, I’d had enough. At school, they praise Luke on what a good helper he is, how he always helps pick up, he’s the sweetest boy ever, and on and on. Well, I sent Luke in to do their bedroom and Zachary stayed in the living room and helped me (a lot). There was about 15 minutes of toddler work in their bedroom to get the toys picked up. Do you know how long he was in there? SIX HOURS. Yes, you heard me right. SIX HOURS. Chuck allowed him out to eat breakfast and lunch and then it was back into the bedroom to pick it up. I’m talking like 15 or 20 toys (some little stuff) and a few markers and about 5 articles of clothing. He cried and threw a fit and I told him he was going to stay in there until it was picked up. He may be stubborn, but he ain’t even started to see the stubbornness of his momma. It finally got done, by him, after Daddy promised him that if he cleaned it, he could have back his toys that I took away about 6 months ago. Which included his Light Up Blue Light Saber. It was clean in about 40 minutes…including vacuumed. Obviously, Daddy should be giving the incentives more often. But then again, I only took away so many toys ;)

5. My friend had her baby girl about 4 weeks early. After many complications including Riley’s lungs collapsing, being born with literally no blood, her oxygen level not raising about 20% for almost 3 hours, the uterus rupturing and the placenta detaching and the fact that Riley was passing blood onto the momma and it wasn’t coming back, she is looking on the upswing of things. She’s a little over one week old and is off all the machines except the ventilator and was removed from 5 of her 6 medicines. I just pray that this baby girl keeps fighting and comes home with Mommy and Daddy soon.

So, that’s me in a nutshell. I’m going slightly crazy having all 3 kids with me most of the time and then having an additional 2 kids that I babysit on Fridays but I’m trying to make the most of it and get as much sleep as possible. We’ve got plans to go to a Children’s museum this week, splash pad next week, then a playdate and County Fair the following week….all dependant on little boys’ behavior though. So we shall see….and I won’t be holding my breath.

Summer is here and so are the mohawks!

So, as promised to Zachary near the beginning of the school year, if he still wanted a mohawk come summer he could have one.

When the discussion of summer school came up his first question was "can I still have a mohawk?"

He didn't forget still. Yesterday was the last day of school.

Today was clipper time.

(That's just colored gel by the way. I am not so cool of a mom that I would let them get their hair permanently dyed.)

And not to be out-done by his brother, Luke requested one for his hair cut too.

I think they are absolutely adorable! Chuck however is an old fuddy duddy and says they look silly.

So, they are happy and feeling way too cool (Luke still has an airbrushed tribal tattoo on his upper arm). I can't wait to show the 'rents. Hehehehe

I'll spare you all the events at my dr.'s for today. I may blog about my idiot dr. tomorrow.

Welcome to the 21st century!

I JUST ordered cell phones for Chuck and I.

These are the first cell phones we've ever had (I had one for work a long time ago, but it wasn't ours, kwim?)

And we LEAPED into this century with a bluetooth phone for Chuck and a VCAST/1.3 mpx camera phone for me. In PURPLE.

Edit: Well, let's back that train up...it's subject to final credit approval. So we may not get the service anyways. We'll see.

Another one of those "I'm so thankful" posts

This weekend our area was hit pretty hard by the storms. When I was younger, I LOVED storms. I would stand out with my dad and watch them come in...with the sirens going off and everything before my mom would yell at us all and tell us to get our asses in the basement. I always thought she was a little it of an alarmist at times.

But now that I'm a mom...well, let's just say things have changed.

I think if we had a basement I'd feel a little more comfortable knowing that the kids could be safe, but we don't. And after the tornado of last year I'm even more than a little leary.

It really bothers me being at work because I don't know what's going on. Not that Chuck can't handle the situation himself, but the not knowing kills me (Yes, I have some control issues.) Saturday night when day 2 of storms struck, I was here by myself with Luke and Elizabeth because Chuck and Zachary went to Cedar Point for the day (and had a great time I might add...here's Zachary in line for the Demon Drop. Um, yea. He rode it.). I wasn't nearly as nervous as I was on Friday but I did stay up until 12:15 watching the radar and listening for sirens.

And then it struck again yesterday! But we weren't home...and it didn't hit nearly as bad where we were at.

This round of storms has knocked out power for 31,000 people in our area. Many people in our small town have no power and likely won't until Wednesday. One woman lost her life when the storm kicked up with little warning and knocked her travel trailer over onto her, killing her. Her son is 10 and goes to Zachary's elementary school.

So, while we are having issues with the NEW van not working, the shower still not being finished because of yet another round of problems, more money going out to those two things to help fix, my stupid teeth literally breaking off just sitting here...

at least we have our lives. And our power. And all those close to us are safe and well. For all those things, I am thankful. I'm thankful for these reasons right here...

Interrupt your normally scheduled programming

to bring you the latest news in my house.


WE HAVE A WORKING TUB!!!

It's been 6 days without a tub/shower in our house and it's fixed. I'm going home tonight and taking a bubble bath I think.

I can't even describe how excited I am.

We now return you to your normally scheduled lives.

My baby is a graduate

A graduate of kindy that is. It's been a rough week, between not having a bathroom, my van not working and not learning of the kindergarden graduation until Monday night at 8 pm, but tonight went amazingly well.

We started out the evening by everyone taking baths in a storage tub in the kitchen since the boys hadn't had proper baths since last Friday. We couldn't have our graduate walking for his diploma being all grubby!

Then off to an early celebratory dinner at the Top Buffet. I'm so glad our kids love chinese. It's fast, cheap and easy. And it's such a treat for them, especially since they get to serve their own ice cream.

Then onto the school. We dropped him off in his classroom at 5:45 pm and left him to get his "2008" sash on and headed to the gym to take our seats. They handed us a program upon entering the door and we corralled Luke and carried Elizabeth up the bleachers in the gym to find some seats in the center. I perused the program to find out that my son would be in the graduating class of 2020. That just sounds so foreign to me. So far off. But I know it won't be.

They started the graduation march on their little stereo and in march the kids. In pretty much a straight line with a few stragglers, all the kids searching hard for their parents in the huge audience and waving madly when they did. Zachary came out and did the search. And again. And again. Made it to his seat, still looking for us. He knew we were there...we walked him in. I yelled his name. I could read his lips when he said "I HEARD them!" and he finally located us....and jumped up and waved his little arm off.

The principal did the whole speech about thanking all the parents for being such an active part in the kids' lives, blah blah blah.

Then the kids performed a few songs..I like Peanut Butter, the Button Factory and a slew of others. Zachary perfomed so well. Singing and doing all the motions so enthusiatically and really getting into them. And in between times? He sat. No screwing around, just sat and was respectful of those speaking and the situation that he was in. I think he took his graduation very seriously.

There was a really cute, albeit very long, picture slideshow presentation. In which there was a close up shot of Zachary making a funny face. It was just such classic Zachary that it made me smile...through tears. Because the very first song that they used was this one....


This song makes me think of my kids as it is every time I hear it. I have wanted to make a photo montage of them with this song, so to hear it as his graduation song, made me more than a little misty eyed.

As he was standing there at one point, waiting to start singing one of his songs, I saw him as I would an 18 year old. At his high school graduation. It made the breath catch a bit in my lungs to picture him all grown up, a man, ready to face the world. I've had this happen a couple of other times since he started school...and it always hits me like a blow to the chest. A reminder that the days are too short that he will be my little boy. I couldn't help crying. It seems like just yesterday he was Elizabeth's age....learning how to walk, how to talk. No more...he has found his voice for himself.

You can see that for youselves, as he corrects the other kindergarden teacher when she misprounces our name. This video is just so "Zachary".



Congratulations buddy. I love you and am so very, very proud of you.

Healthy Prostate = Healthy Male - Part 2

This is the second article in a two part series about the prostate gland. In Part 1, we learned what the prostate is, what it does, and the three common disorders that men experience. Now, we’ll take a look at what steps we can take to reduce our likelihood of prostate problems.

The key points from Part 1 were: 1) as men age they are increasingly likely to experience one of three prostate ailments – prostatitis, benign prostatic hyperplasia (BPH), or prostate cancer; 2) the medical community is not sure what causes any of these ailments; and 3) once we have one of these conditions there are a variety of unpleasant symptoms.

However, perhaps there is a cause. Perhaps it is our modern lifestyle; let me explain five factors that play a role. First, many of us are sedentary with limited exercise which increases as we age. This leads to a lack of blood flow and circulation throughout the body, allowing toxins to accumulate, and providing less nourishment through the body. Second, many of our diets do not include all the nutrients required to nourish our body. Nutrient deficiencies, particularly in the prostate gland create favorable conditions for bacteria to grow and infections to develop. Third, the emphasis on constant sexual performance depletes nutrients from our bodies through excessive ejaculation. Each ejaculation requires the production of more sperm, which depletes nutrients that could be utilized elsewhere in the body. Increased sexual activity depletes the prostate gland of enzymes and zinc that sterilize the urethra and protect the gland from bacteria and infection. Fourth, emotional factors such as stress, anxiety, and worry add toxins to the blood. And fifth, prescription drugs also add toxins to the blood. As we age the likelihood of being on more prescription drugs increases. So, what is the impact of all these toxins in the blood? Remember, one of the main functions of the prostate gland is to filter the toxins and metabolic wastes. However, it does not only filter, it also stores.

From my research, I believe it is the toxins and the wastes (from the filtering) that have accumulated over time and why it becomes more prevalent as men age. And, remember the “non-bacterial” prostatitis that has no medical remedy? Well, my research shows that it is bacteria, and these bacteria are trapped inside the small sacs (called acini) that make up the interior of the prostate gland. When the fluid inside these sacs is stagnant or unhealthy, bacteria will grow. The sacs become inflamed and swell and then seal off. As they do this the prostate swells. These bacteria do not get outside of the sacs, so it can not be identified in the urine or semen.

Prostate problems likely come from four factors – genetic, hormonal, dietary, and lifestyle. The good news – we have some influence over three of the four. We can do something. We can change our diet, there are nutritional supplements that can support the prostate, we can increase our exercise, we can reduce our stress, and we can regulate our sexual frequency.

A diet primarily of bad fats, refined and processed foods, minimal fruits and vegetables will lead to nutrient deficiencies. The key nutrients for the prostate are Vitamin B6 (and all the B vitamins) which plays an important role in hormonal metabolism. It reduces the conversion of testosterone into DHT (DHT makes the prostate grow). We get B vitamins from whole grains and healthy animal products. Vitamins C, E, and the mineral selenium are antioxidants which neutralize the excess free radicals that are creating havoc throughout the body. Antioxidants come from fruits and vegetables. The essential fatty acids (Omega 3’s – EPA and DHA) are anti-inflammatory and help to build and maintain healthy cells. Omega 3’s come mainly from cold water fish. Zinc is a trace mineral that is involved in male hormone production, seminal fluid production, and sperm production. It also prevents the formation of DHT. A normal prostate gland contains more zinc that any other organ in the body. Our ability to absorb zinc declines with age. Zinc deficiency is very common today. The best sources of zinc include eggs, meat, organ meats, seafood (especially oysters), and seeds (particularly pumpkin).

The nutritional supplements that have been found to support the prostate gland include saw palmetto and pygeum. Saw palmetto blocks the formation of DHT. Pygeum is an anti-inflammatory.

Exercise is beneficial because it increases blood flow and nerve energy to the surrounding tissues and to the prostate itself. Other helpful ideas for enlarged prostates include Sitz baths (for 30 minutes minimum), and massage. Massage will help with blood flow. There are some specific massage techniques that can help to clean the prostate and reduce swelling. For more information on these techniques you would want to talk to 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. He is an expert in the field of Nutrition and Erectile Dysfunction. His office is in Thiensville, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

Healthy Prostate = Healthy Male – Part 1

You may be familiar with the old saying that the way to a man’s heart is through his stomach. Here’s another truism – the key to a man’s health and his enjoyment of life, particularly as he ages, is his prostate. In this two part series we’ll explore the prostate gland. In Part 1, we’ll learn what the prostate is, what it does, and the three common disorders that men experience. In Part 2, we’ll take a look at what steps we can take to reduce our likelihood of prostate problems.

The prostate is a small gland and is part of the male reproductive system. The growth and functioning of the prostate are controlled by testosterone. The prostate is located under the bladder and surrounds the urethra. The urethra transports urine from the bladder and ejaculates semen. In this way the prostate acts as a valve that permits both sperm and urine to flow in the proper direction – out of the body. It receives sperm from the testicles and produces nutrients to nourish the sperm. When the prostate is normal sized this occurs without incident.

The prostate also functions as a filter. It ensures that the seminal fluid is a healthy environment for sperm cells by filtering out impurities from the blood stream. Healthy sperm increase the likelihood of a healthy baby! In young men the prostate is about the size of a walnut. However, it commonly enlarges with age.

There are three main prostate disorders – prostatitis, benign prostatic hyperplasia (BPH), and prostate cancer. By the age of fifty, 75% of men have enlarged prostates and 33% have cancer cells in their prostate. By the age of seventy five, 75% have cancer cells in their prostates.

Prostatitis is pain from the swelling of the prostate gland. The Merck Manual says that, “Prostatitis usually develops for unknown reasons.” It can result from a bacterial infection, yet most times it is non-bacterial.

Benign prostatic hyperplasia (BPH) is a noncancerous enlargement of the prostate gland that makes urination difficult. Again, the Merck Manual does not offer much help, “Benign prostatic hyperplasia (BPH) becomes increasingly common as men age, especially after age 50. The precise cause is not known but probably involves changes induced by hormones, especially testosterone.” By age fifty 30% of men begin to experience BPH. By age sixty it is 50%, beyond age 70 it is 80%, and by age 80 it is practically 100%. In addition, 20% of men with BPH will develop prostate cancer.

Testosterone controls the growth and functioning of the prostate. As men age, they produce or have available less testosterone. This lower amount of testosterone may negatively impact the prostate. Another problem that can occur is an increase in the hormone dihydrotestosterone (DHT). DHT is made from testosterone and makes the prostate grow. Its production is stimulated by estradiol (a form of estrogen). Men with BPH have been found to have excessive estradiol in their prostate. Where does this excess come from? Several places. The first is from fat cells. Estrogen is naturally produced in these cells. If the man is overweight, he may have excess estrogen. In addition, estrogen can come from food, water, and other environmental sources.

Also, as testosterone levels decrease and other hormones become out of balance males suffer from their version of menopause – andropause. Symptoms may include depression, irritability, loss of energy, withdrawal from activities and relationships, memory and concentration problems, loss of libido, erectile dysfunction, muscle soreness, decreased lean muscle mass, sleep problems, blood sugar instability, weight gain, and prostate or urinary problems. In addition risk for cardiovascular disease and osteoporosis increases.

Prostate cancer is the most common cancer among men. Often, it grows very slowly and may take decades to produce symptoms. However, sometimes it grows rapidly and spreads outside the prostate. According to the Merck Manual, “The cause of prostate cancer is not known.”

So, what do we know? Modern medicine does not know what causes any of these three disorders that affect the majority of males in their lifetime. Yet, they have some common symptoms, indicating they are likely on the same disease pathway. These include pain in the penis, pain in the testicles, pain in the perineum, frequent urination, burning urination, night-time urination, incomplete emptying of the bladder, painful ejaculation, painful urination, sensation of having to urinate immediately often accompanied by bladder pain or spasm, and recurring urinary tract infections. There are also some seemingly unrelated symptoms – lower back pain (very common), chronic pelvic pain syndrome, fever, chills, joint pain, muscle pain, and infection in the blood stream.

In Part 2 we’ll look at natural ways to reduce the likelihood of prostate problems.

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