Magnesium One of the Most Important Minerals

Magnesium is certainly one of the most important minerals to the body.  Here's a short list of what it does:
1. Supports normal acid/alkaline and blood pH balance.  Are you in balance?  A quick way to check is to get some pH paper and check your saliva and urine.  Saliva pH should be around 7.4.
2. Aids in enzyme activation. Enzymes make everything happen in the body!
3. Helps metabolize blood sugar and produce cortisone.  Keeping your blood sugar levels under control is the key to health!
4. Supports healthy nerve and muscle function.  Works with calcium to keep the nerves firing and the muscles moving!  It is involved in nerve signal transmission, muscle contraction, and heart rhythm.  Keeps the heart beating!
5. Assists in forming bones and teeth.  One of the 18 nutrients I speak of that are critical to bone health.
6. Plays a role in nucleic acid, protein, carbohydrate, and fat synthesis.

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

How to Identify an Indigo Child

By Ezmeralda Lee, contributor to eHow

Indigo children may have possibly been around for several decades however, it was not until the 1982 book, "Understanding Your Life Through Color" by self-styled, psychic Nancy Ann Tappe, when the term was coined. New Age followers firmly believe that such children are born with a high spiritual consciousness and may even possess psychic abilities. However, psychologists and others believe that Indigo children have more conventional traits such as a higher level of empathy and creativity.

Instructions:

1. Study the child's aura, as the Indigo hue of a child's aura is the distinguishing characteristic of Indigo children. You may have a reading done of the child, if you do not possess the ability to read auras. If you sense a child is attracted to deep purples and blues, likes his room painted in these colors or prefers Indigo clothing, these are indications of an Indigo child.
2. Observe the attitude of the child starting from birth. An Indigo child has a strong, inherent sense of superiority and self-worth, often believing that she has been born to lead others or have the right and ability to do so.
3. Pay attention to how the child interacts with authority. An Indigo child will feel that he is the natural "leader of the pack." This is precisely why such a child often challenges or rebels against authoritative persons. An Indigo child will respond with a highly intelligent justification for his action or indiscipline and will also rarely feel guilty in response to disciplinary measures. As such children grow they will frequently assume positions of power and authority.
4. Notice how the child reacts to traditional systems and practice. An Indigo child has an extremely creative and active mind but will display intolerance and impatience when confronted with old traditions. At times such a child will get bored in a classroom or quickly lose patience when waiting in a queue. An Indigo child will often complain about what she perceives as an old system and will take the initiative to create better ways of organizing her room, classroom and even the world around her.
5. Watch if the child shows signs as a "loner" or displays anti-social behavior. An Indigo child often prefers to be alone and will also express her feeling of being different than everyone else. An Indigo child will find it difficult to adjust to school and extracurricular activities, unless she is able to bond with other Indigo children.
6. Listen carefully while the child communicates with you. An Indigo child knows exactly who he is and will not hesitate to talk about his psychic ability, sense to identify auras and the desire to advise or heal others. An Indigo child will also not hesitate to tell you what he needs and wishes to have, often amazing you with his blatant perception of self-identity, position in society and the world.

Tips & Warnings

• Try and empathize with the child's view of life by being a patient listener while also offering advice in a calm, soft-spoken manner.
  
• Do not reprimand or question the child's behavior in a harsh or overly, aggressive manner as an Indigo child is prone to acute frustration and depression.
  

Read more: How to Identify an Indigo Child

K is for Clotting But Also For Bone Health

Vitamin K - easy to remember - K is for "clotting", well there is actually lots more to it!  Vitamin K is a fat soluble vitamins (the others being A, D, and E).  While it is best known for clotting, it is also involved in bone mineralization, a critical part of making bone. It also promotes healthy liver function.

But, let's go back to the bone part.  We are all familiar with how prevalent osteoporosis is in this country.  We are bombarded with the advertisements and the need for calcium supplements to magically cure this condition.  As I've mentioned previously it is not just calcium, but there are 18 nutrients required to build bone.  One of them is Vitamin K.  And guess what? Most people are not getting enough of this vitamin either.  It is readily available, but of course you have to like vegetables!  The top food sources are the Cruciferous family of vegetables: broccoli, Brussels sprouts, and cabbage.  It is also in the dark green leafy vegetables (think kale), eggs, and liver.  For optimal health you should be eating these foods daily.  Your blood, liver, metabolism, and bones depend on it!

Female Sexual Health and Dysfunction

very dissapointed in women get dysfunction

Sexual function is one of the most underreported areas in women’s health today. According to the National Health and Social Life Survey from 1992, 43% of the women studied reported concerns with their sexual functioning over the course of one year. However, for a diagnosis of sexual dysfunction to be made, these concerns must be associated with personal distress. It is important to remember that what may be considered “abnormal” for one woman may be “normal” for another. Although a sexual complaint may not signify dysfunction, it is still important to discuss the problem with your clinician as it may also be a sign of underlying disease.

A woman’s sexuality can be affected by many factors including: relationship issues, medical illness, hormonal changes, cultural factors, psychological factors, aging, menopause, body image, pregnancy, breastfeeding, early learning about sexuality, history of abuse, and partner sexual dysfunction.

Sexual dysfunction can be broken down into five separate disorders: desire, arousal, orgasmic, pain, and aversion. Although each has a specific medical definition, significant overlap of these disorders is often seen in women.

Significant advances have recently been made in the areas of research and treatment of female sexual dysfunction. If you have concerns regarding your sexual health, discuss them with your physician. It is the first step in getting the treatment that is right for you.(stanford school of medicine)

Important, Communicating about sex

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Talking with your partner about what you like and what you want can take your sex life in new and fulfiling directions and deepen your relationship as whole, says sex and relationship counsellor.

No one is a mind reader

In many couples, one or both partners feel that the other doesn't understand how to satisfy them sexually. And I know from my work at a sex and relationships counsellor that this can knock the confidence of both people.

The problem is that when it comes to sex we expect to be instant experts, with instinctive knowledge of what pleases us and a partner. But actually, sex is just like any other skill. If we want to learn how to drive a car or ride a bike, we have to start as beginners and take lessons. And with sex, to understand your own responses and your lover's, you have to learn and practice.

This is because everyone responds differently to sex and sexual arousal. Some like gentle touches, others prefer heavier, rougher contact. One person will be turned on by something another finds unpleasant or uninteresting. Unless you're psychic, the only way to get to know your partner's tastes, and for them to get to know yours, is by communicating.

Say what you'd like to try

Talking about what you like and dislike has several benefits. Not only can simply talking about sex add to your excitmement, but the more you talk, the more relaxed and confident you'll be with your partner. I know from my work that most people would like more variety in their love lives, but they're held back from suggesting whatever they'd like to try, whether it's oral sex, bondage or new positions, by embarrassment or fear of rejection.

But you don't have to come out with a bald request. One good technique is to find the option you fancy on the web or in a magazine or a book, and point it out, saying, "That looks fun. Want to try it?" The chances are that, far from being put off, your partner will jump at the chance to experiment.

Non-verbal cues

Communication is vital but there's no need to subject each other to a commentary or a barrage of instructions. You can make your needs known with a range of non-verbal cues. (For more ideas see Bedroom talk).

Let them know when they've hit the spot

Next time you have sex, make sure your partner knows when they've found the right place. If they need a bit of guidance, gently move their hands to demonstrate what turns you on. Make the communication two-way; listen and notice the movements and sounds your partner makes, so you can pick up their likes and dislikes, too.

Be honest, positive and demonstrative

If you're going to say what you'd like and ask what your partner wants, there are three important points to keep in mind.

Be positive. Don't tell your partner they're terrible in bed. Remember something they did that you really liked and say, "When you did that, I really..." They'll get the message.

Be honest. There's no point in faking it or saying you like something you don't, because that gives your partner no incentive and no guidance to do better.

Be demonstrative  And Erogenous zones

The most sensitive sexual areas are

Breasts, nipples, genitals and lips

Ear lobes, fingers, toes

The soft skin inside the elbows and knees, the small of the back and the nape of the neck

Phosphorus - While Calcium Gets All the Notoriety This Mineral is Quite Important Too!

We are bombarded with messages about the importance of calcium for our bones.  Well, without phosphorus all the calcium in the world will not do you much good.  In fact, it may cause harm if there is too much calcium and not sufficient phosphorus.  Phosphorus is the second key mineral by content in our bones.  It supports healthy bone formation, energy production, cell growth and repair (remember blood cells are made in our bones), collagen synthesis (that's what helps make the bone), cardiovascular function, and nerve and muscle activity.  It is a key part of calcium and sugar metabolism.

What happens when the calcium to phosphorus ratio is out of balance? Too much phosphorus and less calcium causes the body to pull calcium out of its storage spots and we get teeth and bone erosion ultimately leading to osteoporosis.  By the way - do you know how many people get too much phosphorus?  It comes from drinking carbonated beverages.  Phosphorus helps make them bubble! Another reason soft drinks are not good for us, besides the sugar or artificial sweeteners being used.  On the reverse, too much calcium and not enough phosphorus causes excess calcium in the tissues.  This leads to things like kidney stones, cataracts, and arthritis.

Phosphorus is supporting may body systems including the circulatory, digestive, liver, metabolic, nervous, kidney, and most important the musculoskeletal.

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

Zinc - Did You Know Viruses Like It?

Zinc we are often told is good for the immune system.  True, but apparently viruses like it too!  What does that mean?  Taking that zinc lozenge may not always be the best idea if it is a virus you are fighting.

Yet, zinc is a very important mineral, especially for men.  Zinc is one of the key ingredients for the prostate gland.  Men will want to make sure they are getting sufficient zinc.  One in six men will be diagnosed with prostate cancer.  Zinc supports the formation of many enzymes and insulin.  The same insulin we need for blood sugar control.  It also assists with wound healing, reproductive organ growth and development, and metabolism of phosphorus, carbohydrates, and proteins.  Putting it simply - zinc helps many body processes work.

Zinc also has a special relationship with copper - one of antagonism.  That means if your zinc levels rise, your copper levels will decrease, or if your copper levels rise, your zinc levels will decrease.  This is very significant for women as too much copper can make them "copper crazy".  Too much copper throws hormones out of balance and results in many of the "female symptoms".  What gets copper levels high?  The big three are birth control pills, copper IUDs, and soy (another reason not to like soy).

Zinc is found in many foods including almonds, beets, carrots, cashews, Cheddar cheese, green peas, lamb, lean beef and pork, liver, milk, mushrooms, peanuts, poultry, pumpkin seeds, seafood (crabs, oysters, shrimp), sesame seeds, spinach, wheat germ, whole grains, and yogurt.  Lots of healthy food choices to get your zinc!

Finding Love After a Divorce, Death or Breakup in Valentine’s Day

If this Valentine’s Day is not all romance and roses, these 5 steps can make your Valentine’s Day great.

“People don’t know what to do to find love. It’s not their fault. No one has given them a step-by-step action plan,” said Aurora Winter, an expert at guiding people and author of From Heartbreak to Happiness.

langgar  often coaches people who are newly single after a divorce, death or breakup. “After doing these 5 steps, my clients are much happier – and a number have even gotten engaged or married.”

According to Winter, here are 5 steps to finding love after a divorce, death, or breakup:

Step 1: Get Clear

Get clear on your core values and goals for your new relationship. Describe your ideal partner’s top 12 characteristics and put them in order of priority. For example: a good listener, successful, values family, loyal, kind, creative, attentive, healthy, handsome, self-confident, likes to travel, owns a home.

“People will consistently behave in a way that makes them feel important. What makes your ideal partner feel important?” said Winter, author of From Heartbreak to Happiness. “Get clear.”

Step 2: No Mixed Signals

Now that you’re clear, stay clear. Don’t give any mixed signals.

Look at your list of the top 12 characteristics. The top 3 are your “must-haves.” For example: a good listener, successful, values family.

Don’t even have a coffee date with someone who doesn’t have those top 3 traits. Use your dates to discover if they have the top 6 traits. If they do, that’s a relationship worth exploring.

Step 3: Release the Past

Bitterness, resentment and anger are common after a divorce or breakup. People who have lost a spouse to death frequently yearn for their late husband or wife.

“Nothing repels new love faster than unresolved grief over the past,” said Aurora Winter, who founded the Grief Coach Academy after the sudden death of her husband at the age of 33. “These 5 steps are like a combination lock that opens your heart. Don’t skip any steps. If you have unresolved heartbreak from a divorce, death or breakup, get support to heal.”

Step 4: Improve Yourself

Improving yourself is a powerful way to attract your ideal mate. Do you have the top 12 traits yourself? If not, work on self- improvement.

“When I described my ideal partner, I asked myself if I was a match for the amazing man I had just described,” says Aurora. “I wasn’t. So I got to work on myself. Now, years later, my life partner is everything I had on my list – and more.”

Improve yourself so that you are a good match for your ideal partner.

Step 5: Choose Gratitude

Every day, write down 5 things that you’re grateful for. Notice at least one thing you appreciate about yourself. It might be your kindness, your smile, or your parenting.

Refuse to give any energy to negative or critical thoughts. “So often people self-sabotage because they subconsciously think they don’t deserve their ideal partner. The antidote is gratitude,” says langgar.

Get clear, stay clear, release the past, improve yourself, and choose gratitude and you’ll find love after a divorce, death or breakup.

“If I can go from heartbreak to happiness, you can, too,” says langgar.

Manganese

Manganese may be one of those minerals that you've never even considered for how important it is for the human body.  While calcium gets all the attention regarding bone health, manganese is also very important for bone formation.  In fact, there are 18 different nutrients required for the body to build healthy bone.  For more on that see my earlier post regarding calcium (Calcium Blog ).

Manganese is also important in the formation and activation of enzymes that metabolize oxygen, carbohydrates, amino acids, and cholesterol.  And perhaps even more critical is that manganese is required to detoxify our body from any naturally produced ammonia.  Ammonia is poison to the body, so it must be removed.

The blood, liver, immune, musculoskeletal, nervous, and reproductive systems all utilize manganese.

There are lots of food sources of manganese.  It is prevalent in nuts and seeds (almonds, peanuts, pecans, walnuts), legumes (garbanzo beans, green peas, lima beans, navy beans, pinto beans), grains (brown rice, wheat germ, oats, rye), vegetables (beets, broccoli, carrots, spinach, sweet potatoes), cloves, liver, nutrtional yeast, pineapple, and raspberries.

Iron

We're all familiar with how important iron is for the health of our blood.  Iron aids in hemoglobin production, which is critical in the transportation of oxygen around the body.  Oxygen fuels the body and hemoglobin helps get it around!  Iron also supports enzyme formation and function - enzymes too make things happen in the body.  The iron containing enzymes are required for energy production and to carry oxygen throughout the body.  Iron is also part of the enzyme system that produces DNA - the blueprint of the body - so it is critical in growth, reproduction, healing, and immune function.

Food source of iron include artichokes, beets, broccoli, legumes (garbanzo beans, green beans, kidney beans, lentils, navy beans, and pinto beans), mushrooms, organ meats, parsley, pumpkin seeds, seafood (clams, shrimp), sesame seeds, and wheat germ.

Iron is tricky as too little can cause anemia—but too much can lead to atherosclerosis and other cardiovascular problems. Unlike other minerals, excess iron is not excreted from the body. Instead, it’s stored in the tissues, accelerating iron overload indefinitely.  To read even more about iron:
http://www.annlouise.com/blog/2011/02/07/iron-is-a-double-edged-mineral/

tips for improved sexual

Everyone wants to mock sexual potency. Because of the various disorders, stress and tension, the sexual power of very small person. Without sexual stamina, it can last longer during sex. It is only because of the sexual power that you enjoy sex to the fullest. Stamina is important as sex, especially for people who like to keep for a long time during the race must comply to the female orgasm. The loss of sex in satisfying sex life, which creates the problem of man-woman relationship. So, here are some tips on health, upgrading to the  :

1. sexual stamina Begin daily training. This is updated at the end of the first health sexual stamina. Through daily training session, you will see a huge improvement in overall health. Your immune system would be strengthened by this and would not be susceptible to abnormal health conditions. This will certainly improve his endurance. Was observed in these studies that the daily training, the person who helps to last longer during sex.

 2. Eat a healthy diet. If a healthy diet, you will receive the appropriate level of protein, vitamins, minerals, fats and carbohydrates. This will improve your health completely and call your sexual stamina. The flow of blood to all body parts would be greater. As a result of people’s sexual potency can be improved.

3. Practice sex. Yes, for having sex more often used to use to get things sexual meetings. Note the improvement in strength as time passes. Practice is the secret of perfection. They come to a satisfactory sexual vigor through the practice of regular sexual relations.

4. Walking every day for about 20 minutes. Walking is the easiest way to update the sexual stamina. Walking increases your metabolism in the body and the vote result, which consumes more amount of food material, directly or indirectly affecting the sexual stamina. The body’s circulation is improved, which greatly enhances sexual stamina.

5. Kegel exercise is useful for updating sexual stamina. Kegel exercise is carried out mainly by learning to control the flow of urine. Men can prove this to ejaculation during masturbation. Women can use this method by using your finger into the vagina and squeeze the surrounding muscles. Thus, both partners are delayed orgasm can ultimately lead to increased sexual vigor.

 6. Eat more fruits with vitamin C. Yes, vitamin C is working efficiently, improve sexual stamina. Vitamin C improves blood circulation throughout the body and helps you stay for a long time during sexual

Selenium

I'm going to focus the next few posts on more of the key minerals we need to consume.  Minerals are important because essentially they make things happen in the body along with enzymes.  Without minerals, things don't happen!  It is that easy.

Selenium acts as an antioxidant with Vitamin E and aids in DNA and protein synthesis. It is these antioxidants that neutralize free radicals and prevent them from damaging tissues and cells.  It supports a healthy immune system response (keeps you healthy), prostaglandin production (these are hormone precursors), and healthy reproductive, pancreatic, and thyroid functions.  If you remember some of my previous comments about synthetic versus natural vitamins, you'll find that real Vitamin E complex contains selenium.  Guess what doesn't?  Yes, synthetic Vitamin E.  Perhaps that is why when "they" do the studies that conclude Vitamin E does not support heart health, if we look closer we learn they are using synthetic and not real Vitamin E.  Seems to make a difference.

Selenium is also important in the blood, cardiovascular, endocrine, enzymatic, immune, integumentary, nervous, and renal systems.  Essentially it is used throughout the body.

Where to get it?  One of the best sources is Brazil nuts.  I have 4-5 every morning in my protein shake.  Other sources include barley, broccoli, brown rice, lamb, lean meats, milk, mushrooms, nutritional yeast, organ meats, seafood (cod, crab, halibut, salmon, shrimp, snapper, tuna), tomatoes, turnips, walnuts, wheat germ, and whole grains.

Folic Acid

Today's nutrient is Folic Acid, also known as Folate.  But, once again (as we've seen with other vitamins), while portrayed to the public as identical, they are not.  Humans are not able to make their own folate, so it is something we need to eat.  Natural sources of folate include leafy greens (collard greens, spinach), citrus fruits, legumes (black beans, garbanzo beans, kidney beans, lentils, navy beans, pinto beans), liver, eggs, diary products, asparagus, and nutritional yeast.

Folate is critical to the metabolism of nucleic acids and amino acids.  Because of this, it supports overall growth and development and blood cell formation and supports normal growth of the fetus.  Folic acid was added to many foods to reduce the incidence of neural tube defects, in fact there was a mandate to add folic acid to all cereal grain to products in the US.

So, what was discovered?  Well, you guessed it.  From the good intentions of the food police we now have several studies suggesting that over consumption of folic acid to colon, lung, and prostate cancers.  If you are taking folic acid as a supplement you may want to revisit that and look for companies that use natural folate in their products.

Here's a link to the article in Prevention Magazine explaining this: Prevention Magazine article

Treatment for Yeast infection

YEAST INFECTION

The doctor has diagnosed you with a yeast infection. But, you really do not know what it is. He prescribes medicine to clear it up and treat it. Did you know there is natural cures and prevention for this? Read more information below to find out what the causes are and how to naturally treat this.

The causes of vaginal yeast infections can be from Diabetes, steroids, antibiotics, pregnancy, and the use of oral contraceptives. After menopause, you can still get yeast infections to the fact that estrogen levels have dropped off which in turn thins the vaginal walls. It is a fungus called Candida Albicans that lives in the vagina.

Some common symptoms that show signs of having a yeast infection can be burning when you urinate, painful intercourse, burning and itching around the vaginal area, and a white vaginal discharge that could look like cottage cheese along with an odor.

There are a lot of different ways to treat this with yeast creams or lotions, treatment for fungal infections, medications for yeast infections, or even treatment for a urinary tract infection.

But instead, one natural way to treat this is to eat yogurt. Most women already eat yogurt. It is healthy for you and has the probotics needed for staying healthy. Here are two ways of using yogurt to prevent and cure yeast infections.

The first one is Goldenseal and yogurt. You can buy Goldenseal at your health food store and it is in capsules. It is a proven natural antibiotic. Take one to two capsules and mix with warm water and use as a douche.

When you are done cleansing with this mix, then you will douche with yogurt. Yogurt will replace the good bacterium that was lost due to cleansing. Do not use flavored yogurt only plain yogurt.

The next way of using yogurt is interesting. Take a spoon of yogurt that is plain and insert into your vagina before bedtime. This is after you have had your shower and are cleaned up. Wear a pad to bed because it will get messy. If your infection is extremely bad with itching or burning, then you want to be soothed. Take a tampon that is soaked in yogurt and freeze it. Then place inside of your vagina and let it thaw while it relieves the symptoms. You can take Acidophilus pills while do this. This is another herbal pill that can be bought at the health food store.

Vaginal Yeast Infection Symptoms

What Are the Most Common Vaginal Yeast Infection Symptoms?

Yeast infections can be extremely uncomfortable and painful fungal infections. To be able to treat the infection appropriately it is very important to be knowledgeable of the vaginal yeast infection symptoms and not to confuse it with some other bacterial infection. Three quarters of all women will have at least one yeast infection at some point in their lives so you are not alone. The following are the most common yeast infection symptoms in women.

Here are the following symptoms of a yeast infection:

-A burning sensation and itchiness in the vaginal area

- Redness and soreness around the vagina and the vulva

- A white watery or thick discharge from the vagina

- An unusual odor that smells like yeast (bread)

- A burning sensation with urination or a pain associated with sexual intercourse

If you have any of the following symptoms you most likely have a yeast infection. Make sure to do your research however and consult your doctor before taking anything to cure your infection. Natural remedies are the safest and cheapest way to go but prescriptions from your doctor are also highly effective and usually start working immediately. Yeast infections are harmless but if left untreated they can become more severe and complicated. So take action now on curing your yeast infection once and for all.

Some of the most common over the counter treatments for a yeast infection include the several topical creams:

Monistat (micronazole), Femstat 3 (butoconazole), Lotrimin (clotrimazole).

Make sure to visit your doctor especially if it is your first time with a yeast infection so he can prescribe the best topical cream or oral medication for your individual needs. The most common oral treatment prescribed by your doctor is Diflucan. It is very effective in clearing up your vaginal yeast infection symptoms fast and effectively.

If you would like to cure your yeast infection immediately please do not wait any longer. Try the yeast remedies that actually work! Cure your yeast infection today!!

February 2011 Newsletter

Happy February – we’re almost half way through winter and spring is just around the corner. Here in Milwaukee we’re getting our first blizzard in quite a few years as I write this month’s newsletter.


It’s been an exciting year so far as I recently received a surprise honor and a new certification. First the surprise honor - Milwaukee Magazine ran a feature article called The New Healers in its February issue. They named the top 43 practitioners in 14 categories of complementary and alternative medicine who were nominated and selected by their peers. I was selected as one of two Nutritionists. Here’s a link to the article, unfortunately you can’t get the whole article unless you purchase the magazine, but for those of you in the area you can usually find someone who has it! http://www.milwaukeemagazine.com/currentIssue/full_feature_story.asp?newMessageID=26053

And now the new certification – as many of you know I have been a student of Rod Stryker for almost ten years and have done many trainings with him. I am pleased and proud to announce that I am now officially a ParaYoga Level II Certified Teacher!

Another exciting announcement is my participation in InWellness. It is a greater Milwaukee area membership network of health and wellness practitioners and clients. The goal Is to make holistic health more available to and understood by the community. To learn more about InWellness http://inwellnesstoday.com/about.php.

I have a few events this month. February 17 is a talk on Healthy Again at the Mequon Rec Center. February 19 is a discussion on how to get the excess Sugar and Salt Out of your diet at the Port Washington Rec Center. Also, on the weekend of February 25 and 26 my friend Tanya Sowards from Minneapolis is presenting some great workshops on Thai Yoga at YogaOne in Cedarburg. And, I’m teaching a Yoga Basics class at YogaOne on Wednesday nights at 7:30.

For my full schedule of events http://brwellness.blogspot.com/2010/05/rosen-wellness-news-and-events.html

To read more about Tanya’s workshops https://clients.mindbodyonline.com/ASP/home.asp?studioid=3392


Good Stuff From Great Nutritionists

I’m proud to call two of the country’s great nutritionists Ann Louise Gittleman and Jonny Bowden my friends. This past month they each authored some excellent blogs that address questions I get asked all the time. In case you missed them here they are:

1. Is it okay to cheat on a diet? http://jonnybowdenblog.com/why-i-dont-believe-in-cheat-day/

2. How often should I eat? http://jonnybowdenblog.com/eat-every-three-hours/

3. What should I eat and when? http://www.annlouise.com/blog/2011/01/24/eat-breakfast-like-a-pauper/



Nutrient of the Day

Over the last few weeks I’ve been running a new feature on my Rosen Wellness Blog called the Nutrient of the Day. Each day, well actually on most days, I post a brief article on a different nutrient. Here’s links to my four favorites:


Vitamin B12: http://brwellness.blogspot.com/2011/01/vitamin-b12.html
Vitamin C: http://brwellness.blogspot.com/2011/01/vitamin-c-ascorbic-acid-is-not-vitamin.html
Calcium: http://brwellness.blogspot.com/2011/01/calcium.html
Vitamin B1 - Thiamine: http://brwellness.blogspot.com/2011/01/vitamin-b1-thiamine.html

Vitamin B12

Vitamin B12 may be one of the most important of all the B vitamins, particularly because only true humanly usable B12 comes from animal sources.  Yes, to all my vegetarian and particularly vegan friends, watch your B12 levels.  There is no such thing as "vegan" or "vegetarian" B12 as far as your body goes.  It needs along with it what is known as "intrinsic factor" which comes from animals.  Fortunately B12 (as other B vitamins) will store in the body, but over time this may become a deficiency.  In fact, a good friend of mine, after years of being a vegetarian has reintroduced more animal product into her diet after seeing a live blood analysis showing a lack of B12 and a move towards anemia.

So what does B12 do?  It is a cofactor for two, yet very important enzymes.  One is used for methionine metabolism.  Methionine is an essential amino acid.  The other enzyme aids in producing energy from proteins and fats.  Overall B12 supports the nervous system, promotes the maturation of red blood cells (hence the tie to anemia when deficient in B12) and other cells, and supports bone and joint health.

B12 is available from animal products such as fish (halibut, salmon, scallops, shrimp, and snapper are best sources), lamb, beef, organ meats, and yogurt.  It is important for the blood, digestive, hepatic, and nervous systems.

Excuse me,,,Can men have multiple orgasms?

Ups...

Central to the concept of male multiple orgasms is the confusion between ejaculation and orgasm in men. Because most men tend to orgasm easily and for most young men ejaculation is also a routine response to sexual stimulation, most people cannot differentiate between orgasm and ejaculation which are 2 separate physiological and psychological experiences. It is only when men learn to separate them that it is possible to have more than one orgasm for each ejaculation.

In other words, having multiple orgasms for a man does not mean having multiple ejaculations in a lovemaking session. It is learning to control your ejaculation and hold it back while you experience several non-ejaculatory orgasms.

Some people advocate using Kegel exercises to strengthen the PC muscles to control ejaculation. There is a valve on the prostrate that switches on and off before urination and ejaculation. The PC muscle stops this valve from opening, allowing an orgasm without ejaculation. The idea is to keep doing this 5 to 6 times in a row by squeezing your PC muscle and holding it for a few seconds and breathe in deeply whenever you feel you are almost quite close to the point of letting go during your masturbation session.

Often the key to sexual satisfaction is not about numbers such as size or how long should you last. It is more about understanding yourself and your partner’s desires and finding out how your partner likes to be aroused and this applies to both men and women. If you want to get more inspiring ideas on how to achieve greater sexual satisfaction in your love life

Vitamin B6

We're back to the B Vitamins today with B6.  Like all the other B family vitamins it plays a big role in our metabolic reactions, specifically amino acid metabolism (making proteins for your body to use in building itself) and glycogen utilization (blood sugar control).  It is also involved in supporting the production of hormones and neurotransmitters - the chemicals that are directing all your body's activities. 

B6 supports the blood, central nervous, digestive, immune, integumentary, and musculoskeletal systems.

It is found in bananas, fish (cod, halibut, snapper, salmon, tuna), lean beef, mushrooms, nutritional yeast, organ meats, poultry, and wheat germ.

Are you noticing how the B vitamins are so prevalent in animal foods?  Wait until we discuss the next B vitamin - B12!

Vitamin C (Ascorbic Acid is not Vitamin C)

We' are all familiar with getting out our Vitamin C when we feel a cold coming on as it is known to enhance immune cell function.  Sometimes it works in keeping the cold at bay, other times not.  In addition, we hear varying stories about the effectiveness of "Vitamin C."  Well, the first and most important point to understand is that Ascorbic Acid is not Vitamin C - it is just the outer layer of the Vitamin C complex (remember how I spoke of the 20 factors of the Vitamin B complex? - the same applies here).  We all remember the story of the British sailors who would get scurvy until they started eating lemons and limes.  It was the Vitamin C content of those fruits that saved them.  In fact, if you were to give someone with scurvy some ascorbic acid, guess what would happen? Yes, they would die of the disease.  You see it is the whole Vitamin C with all its parts that does the magic, not the isolated ascorbic acid.  By the way you can make your own ascorbic acid if you like - just mix together sulphuric acid and sugar - now that sounds real healthy!

The other benefits of Vitamin C - it is an antioxidant, so it kills those free radicals to prevent damage to our cells and tissues.  It is also involved in forming collagen which is in our connective tissue.  It also facilitates iron absorption and assists in cholesterol metabolism.  So it is helping the blood, cardiovascular, endocrine, immune, musculoskeletal, and nervous systems.

The best sources of Vitamin C are not your ascorbic acid pills!  It is found in Acerola berries, broccoli (yes, another reason to eat your broccoli), Brussels sprouts, cantaloupe, carrots, cauliflower, kiwi (an excellent source), oranges, papaya, red bell peppers, and strawberries.

Choline

A little known nutrient - choline - is actually extremely important as it is part of lecithin which is a key structural component of all cell membranes.  It is quite certain that any substance that is in every cell in our body would be quite important.  It is involved in cell metabolism, nerve transmission, and regulation of the liver and gall bladder.   

Are you getting enough choline in your diet?  It is found big time in the cruciferous family (broccoli, Brussels sprouts, cauliflower), butter, egg yolk, flaxseed, lentils, peanuts, potatoes, oats, sesame seeds, and soybeans.  You will often see lecithin from soybeans in nutritonall supplements.  One of the few useful applications of the soy bean!

Choline supports the cardiovascular, biliary, endocrine, integumentary, nervous, and renal (kidney) systems.

Chromium

Today we explore chromium, another important mineral nutrient.  Chromium is involved in metabolism as it supports insulin function in the body.  In this way it helps in glucose and protein metabolism.  What does this mean to the average person?  In short, it helps us control blood sugar levels.  This is one of the most important functions in the body, and much of what our body does, is about keeping blood sugar levels constant.  We get ourselves into trouble when blood sugar levels stay consistently too low or too high, or when they bounce back and forth (like the sugar high).  Therefore, chromium has also been found to help with weight control and managing cholesterol.

Chromium supports the blood, cardiovascular, circulatory, endocrine, hepatic, immune and nervous systems.  As you can see - almost the whole body!  It is found in cheese, liver, nutritional yeast, onions, Romaine lettuce, tomatoes, vegetable oils, and whole grains.  Its common supplement form is chromium picolinate.

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 it in conjunction with osteoporosis.  Everyone needs more calcium to build their bones, so everyone is throwing down a whole bunch of calcium supplements.  Well, there's a couple of problems. 

First off - is the biggest one.  While it is true that we need calcium to build our bones, it is one of 18 nutrients that are required.  And let's get a little better understanding of how our bones work.  They are constantly breaking down and rebuilding.  What happens in osteopenia and osteoporosis?  The breakdown process continues, but the bone does not rebuild.  Why?  One reason is the lack of the other nutrients required to build bone. What happens when we take certain medications for this?  The breakdown is slowed down, so the bone density scan will show more bone, however, it is weak bone and still likely to fracture.  There are many other resources you can go to read more on this. 

Second - most of the calcium in supplements is not very absorbable for our bodies.  We need to be able to utilize the calcium we take in.  One of the more absorbable forms of calcium is Calcium Lactate.

What else contributes to our calcium shortages?  Soft drink (soda) consumption.  What makes soft drinks bubble?  Phosphorus.  And, 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.

Calcium benefits many systems of the body: blood, circulatory, digestive, enzymatic, immune, musculoskeletal, and nervous systems.

Vitamin B3 - Niacin

Vitamin B3, also called Niacin, is one of the most important of the B vitamins.  We often hear it recommended for cardiovascular health, but it is also important for digestive health as it promotes hydrocholric acid production.  Did you know that most people who suffer from acid reflux actually do not produce enough hydrochloric acid?  The "acid" of acid reflux is usually organic acids produced by foods rotting and fermenting in the stomach due to poor digestion.

Here's the technical detail: Niacin is converted to the cofactor NAD which is an important part of how our body processes carbohydrates, fats, and protein (amino acids). It promotes a healthy heart, skin, digestion, cellular respiration, and enhances metabolism and circulation. 

You can get too much Niacin, particularly from syntethic sources.  How do you know?  You get what is called the "niacin flush" - your face and ears become red and hot.  I recently experienced this myself and was able to trace it back to this very source.

Niacin supports the cardiovascular, digestive, hepatic (liver), integumentary, and nervous systems.  It also supports the soft tissue and the tongue.

The best food sources of Niacin are: fish (salmon, tuna, halibut), lean beef, liver, mushrooms, nutrtional yeast, organ meats, poultry, and wheat germ.

Are you noticing a trend - the best sources of B vitamins are mainly from animal products.  Keep that in mind when we get to B12 in a few days!

Vitamin B2 - Riboflavin

Vitamin B2, better known as Riboflavin, is an integral part of enzymes involved in oxidation reduction reactions that drive cell respiration.  What does that mean? It is critical in our cell making energy for our body.  It also supports the function of antioxidant enzymes and interacts with the other B vitamins.  It promotes a healthy immune system and regulates the activity of 50 of our enzymes.  Wow!  Remember enzymes are what make things happen in our body.  They drive everything we do.  This is why Riboflavin is often one of the B Vitamins added back into our "enriched" wheat flour, but as you remember from the  B1 discussion, this is synthetic and our bodies need the real stuff.

We get the "real stuff" in lean beef, milk, mushrooms, nutrtional yeast, organ meats, spinach, wheat germ, and yogurt. 

Vitamin B2 supports the cardiovascular, blood, digestive, endocrine, integumentary, and nervous systems as well as our soft tissue.

Vitamin B1 - Thiamine

Today's Vitamin of the Day is B1, also known as Thiamine.  Did you know that the true Vitamin B complex actually has about 20 different parts to it.  We know these as all the different B's.  One of the main foods that have the B family are whole grains.  Let's use wheat as the example.  There are three parts - the germ, the bran, and the endosperm.  The germ and bran have the B vitamins as well as some healthy fats.  The endosperm is the carbohydrate.  When they make refined flour, the main ingredient in white bread and cookies all that gets used is the carbohydrate.  But the food manufacturers are nice to us and they "enrich" the flour with up to 8-12 synthetic B vitamins.  Doesn't sound like enriching to me - take away 20 and give back 8!

B1 is a required cofactor for some very important enzymes involved in carbohydrate metabolism.  This supports mental alertness and cognitive ability.  It also maintains appetite and normal digestion.  It aids the cardiovascular, digestive, integumentary (skin), and nervous systems along with the eyes.

You can find B1 in black beans, brown rice (not white), green and split peas, lentils, lima beans, mushrooms, navy beans, nutritional yeast, organ meats, pinto beans, sunflower seeds, tuna, wheat germ, and whole grains.

Vitamin A a.k.a Beta-Carotene

Vitamin A is also known as Beta-carotene.  However, here is where it gets confusing - they are not the same!  True Vitamin A is found only in animal products, such as butter, egg yolks, liver, organ meats and shellfish.  Beta-carotene is found in plant food, such as carrots, red bell peppers, sweet potatoes, winter squash, and particularly leafy greens (collard greens, kale, spinach, Swiss chard, turnip greens).  And for the animal product to be a good source of Vitamin A, they should be eating green food, such as cows eating green grass.  Think of the animal as a Vitamin A factory!  When we consume Beta-carotene from plants (or vitamin supplements) our body has to convert it into Vitamin A.  And guess what - we aren't that efficient in doing that.  To learn all about Vitamin A click here.

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.

Happy New Year!

Wow.

Can you say long overdue?

2010 became a bit of a crazy, hectic, traumatic year for me....for us as a family. I'm praying that 2011 is much better.

I learned a long time ago that I rarely stick with my "New Years Resolutions" so I'm not really making any. I am setting goals for this year though.

1. Write on my blog regularly.
2. Quit drinking Mt. Dew...for good.
3. Focus on my relationship with my husband.
4. Work on sticking to a budget.

I'm hoping that writing on my blog will give me a release as it used to and allow me to sit back and reflect on life and maybe not focus on the negatives (which I tended to do a lot during 2010). I need this for myself. To look back on in 2, 5, 10 years and laugh and cry as I remember all the little things that seem a distant memory.

By quitting the Dew...again...I'm hoping to work on getting my weight under control. Because I will also be starting my dance class again on Thursday nights. No Mt. Dew + Exercise = Healthier, Skinnier Lisa. Win-Win.

You'll notice that it doesn't say "focus on the kids or family". It says focus on my husband. There's a reason for that. Somewhere along the way, we have lost ourselves as a couple. We get so wrapped up in all the family stuff and parenting and dealing with the schools and a special needs child and bills and laundry and dishes and, and, and.... Well, we've lost who WE are together. As well as who we are individually. We started seeing a therapist and she's really encouraging us to have "date nights" every 3 weeks at least and then some time for ourselves weekly. The key to this is SCHEDULING. We are really trying though. After spending a whole day (blessed be! seriously an entire day with my husband and no kids!) it was easier to remember why we got married and love each other.

Ahhh, the elusive budget. I've tried setting budgets in the past...however, it was MY budget and not a family budget. Now, Chuck and I are going to work together to accomplish this and set some goals so that we can not be flying by the seat of our pants all the time.

So there you have it. Those are my goals. Somewhere in there fits the kids, chores, school, Pure Romance, friends, work and sleep. But I feel that I'll have a partner this year.

January 2011 Newsletter - Happy New Year and Resolutions

Happy New Year! May it be both happy and healthy for you and your loved ones. First off I’d like to thank all of you for your support this past year. My business grew over 20% and given the generally poor economy for most of the year I am very pleased with that. But even more so, I am pleased with the successes of my clients and their moves to healthier lifestyles.


Since it is that time of year I have two resolutions for the year with respect to Rosen Wellness. They both revolve around providing the best service to my clients and readers. The first one is to continue to expand my capabilities and certifications to help my clients through training and education. You can read the article below about my planned trainings for 2011. The second resolution is to begin what I’ll call “Health Club” – a monthly open forum meeting for clients which I’ll tell you more about next month.

For those of you in the Milwaukee area pick up the January issue of M Magazine. It is their wellness issue and I am featured in one of the articles!

I’ll be starting the year off with a series of workshops in Sonoma, California, so if you are in the area please join me. I’ll also be doing a Nutrition Boot Camp Part 1 in Port Washington. For a complete list of workshops click here Workshops.

Strategies for Successful and Sustained Weight Loss

One of the most common New Year’s resolutions is to lose weight and adapt a healthier lifestyle. Each year we tell ourselves “this is the year I’ll do it.” The health clubs are jammed with others making the same resolution. You see all your friends and co-workers. There are lines of people waiting to use the stepping machines and the exercise bikes. Then, as it happens every year, by the middle of February the crowds are gone and the few faithful remain.

If you are like most people, at first you were successful, feeling good, and had dropped a few pounds. You cut back on your drinking, were choking down salads at lunch, skipped a meal here and there, swore off desserts, and worked out hard at the gym. But now you’ve hit the dreaded “plateau” and the pounds are no longer flying off. You’re starting to get discouraged and the old habits start to creep back in. You have a beer or wine, cheat a little bit at lunch, have a dessert, skip a workout, and before you know it, all the weight you worked so hard to lose is back on and perhaps a few more bonus pounds. Unfortunately you are not alone. This is how over 95% of all diets end. However, there is another outcome. If you read on you’ll learn how you can get lasting results.

Full Article - Secrets to Successful and Sustaining Weight Loss

My New Year’s Resolutions – New Certifications and Training

I have to admit - I enjoy what I do. One of my main reasons for leaving the corporate world was to have a more rewarding career – where I could truly help people improve their lives. When most people think of nutrition consulting they think of weight loss. While that certainly is a big part of it (particularly in January), I find what I do frequently is more like detective work. For many of my clients weight loss is not their main issue. Many of them have digestive or hormonal issues or something that “isn’t quite right” that their doctor can’t explain. While I have a variety of tools to use in my analysis, I’m always looking to learn new stuff.

This year I’ll begin two new trainings. The first is a Certified Clinician in Whole Food Nutrition (CCWFN) from the International Foundation for Nutrition and Health (IFNH). To read more about the IFNH click here IFNH. To read about the program click here Whole Foods Nutrition Certification.

The second is Nutrition Response Testing, better known as muscle testing. I will be learning this in March and am quite excited about it. The program is through Ulan Nutritional Services, one of the leaders in teaching this information. Ulan Nutritional Services/.

The Page Diet

One of the eating plans taught by the IFNH (see above) is the Page Diet Plan. It seeks to balance body chemistry through a whole foods diet. Of course one of the “side effects” of this is weight loss. If you’d like to read about this diet, follow this link Page Diet Plan.

Secrets to Sustaining and Successful Weight Loss

One of the most common New Year’s resolutions is to lose weight and adapt a healthier lifestyle. Each year we tell ourselves “this is the year I’ll do it.” The health clubs are jammed with others making the same resolution. You see all your friends and co-workers. There are lines of people waiting to use the stepping machines and the exercise bikes. Then, as it happens every year, by the middle of February the crowds are gone and the few faithful remain.


If you are like most people, at first you were successful, feeling good, and had dropped a few pounds. You cut back on your drinking, were choking down salads at lunch, skipped a meal here and there, swore off desserts, and worked out hard at the gym. But now you’ve hit the dreaded “plateau” and the pounds are no longer flying off. You’re starting to get discouraged and the old habits start to creep back in. You have a beer or wine, cheat a little bit at lunch, have a dessert, skip a workout, and before you know it, all the weight you worked so hard to lose is back on and perhaps a few more bonus pounds. Unfortunately you are not alone. This is how over 95% of all diets end. However, there is another outcome. If you read on you’ll learn how you can get lasting results.

Here’s the secret. First, eat nutrient dense foods. We are told the equation is simple – eat fewer calories and exercise more and we will lose weight. Truth be told, the formula is much more complex – all calories are not created equal. A calorie is a potential for energy. How and when your body uses that calorie can yield completely different outcomes. I can guarantee you that 75 calories from a hard-boiled egg and 75 calories from white bread will behave completely different in your body. Look back at previous columns I’ve written or go to my blog for a refresher on these healthy foods.

Second, it is not only about weight, but also size! We need to measure body fat, not just weight. Remember our friend protein from last month? It is protein that builds muscle. Muscle burns fat and weighs more than fat. If we are working out too hard and not providing our body with enough nutrients, in order to keep up with the exercise our body will actually break down muscle. In a surprising number of people, a high percentage of their weight loss is coming from muscle loss disproportionate to fat loss. I always get a chuckle when a client is upset because they have not lost any weight, but they are down two dress sizes!

Third, exercise wisely. Improper exercise will raise cortisol levels. This puts sugar in the blood stream, and promotes fat storage which increases the likelihood of insulin resistance; and lowers DHEA (an anti-aging, libido stimulating, and fat burning hormone). Insulin resistance blocks the burning of fat, causes fat storage around the abdomen, and causes inflammation.

Fourth, be aware of hormone imbalances. Imbalances of estrogen and progesterone in women promote fat storing. Low DHEA and testosterone in men and women reduce the ability to burn fat and build muscle. High estrogen in men promotes fat storage. High progesterone in women promotes insulin resistance. With low thyroid function (hypothyroidism) muscle building is slowed, metabolism is slowed, sex hormones are not produced sufficiently and are out of balance, and general low energy and fatigue is experienced. How do our hormones get out of balance? Too much stress and poor food choices are the major culprits.

The best program for long term health and vitality will be one that addresses your individual needs. Working with a qualified nutrition consultant you can determine what foods you need to add to your diet, what exercise is right for you, and whether or not your hormones are in balance. As these areas are brought back into balance your metabolism will improve, enabling you to lose weight in a healthy manner. It may take some time to get the body back on track. The body has built-in healing mechanisms and with proper nutrition and healthy behaviors the body will heal. As the body heals you will lose fat and weight.

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 Thiensville, WI. To learn more or to schedule an appointment, call (262) 389-9907 or go to www.brwellness.com.