Healthy Breakfasts – Part II – Foods to Avoid

Previously I described how breakfast is the most important meal of the day and how unfortunately it is a meal that many people tend to skip or short change due to our busy lifestyles. Breakfast sets the stage for the day and studies show that “breakfast skippers” are often over weight and/or lack the energy to power them through the day.  The article included some suggestions for healthy breakfasts.  For those of you who missed that article, it is available in its entirety at my blog http://thedickdiet.blogspot.com/2010/10/start-your-day-with-healthy-breakfast.html.

I closed the article with a question, “What’s missing?”  There was one specific answer I was looking for which several of you correctly identified.  I’d like to share that information with you.  The specific “food” I was looking for was…cold cereal.  I’m sure that may come as a surprise to many of you.  Want an even bigger surprise – the “whole grain” versions that are now being sold to us as “healthier” may actually be even worse for us!  Let me explain.

I’ll start with the basics.  Cereals are made from grains.  Grains are a carbohydrate.  Carbohydrates are essentially sugar.  We can call them other things, but at the end of the day, when our body finishes its processing, they are sugar.  There is a clever way to know how much sugar you are eating.  There is approximately one teaspoon of sugar per four grams of a carbohydrate.  So, if you see on the food label that one serving (and are you eating just one serving?) contains 20 grams of carbohydrate, you are eating the equivalent of five teaspoons of sugar. 

Cereals are made from refined or processed grains.  We’ve talked about this before.  The most nutritious parts of a grain are the germ and the bran.  These are removed during processing to allow for greater shelf life.  The current trend in marketing is to promote “whole grain” cereal.  Well, there’s a little spin on that as well.  This does not mean all the grains in the cereal are whole, it only means that the main ingredient (that with the largest percentage) is a “whole grain.”  Therefore, those that are labeled “whole grain” include a substantial amount of processed grains. 

Let’s look at some examples.  Here are the ingredients in Cheerios:  Whole Grain Oats, Modified Corn Starch, Sugar, Oat Bran, Salt, Calcium Carbonate, Oat Fiber, Tripotassium Phosphate, Corn Starch, Wheat Starch, Vitamin E (Mixed Tocopherols) Added to Preserve Freshness.  Each serving has 20 grams of carbohydrate.  If you break this down – there are three ingredients – sugar (the grains and the starches), salt, and preservatives.  In each serving you get five teaspoons of sugar.  What about Special K? You’ll see it is not so “special”.  It has 22 grams of carbohydrate per serving from: Rice, Wheat Gluten, Sugar, Defatted Wheat Germ, Salt, High Fructose Corn Syrup, Dried Whey, Malt Flavoring, and Calcium Caseinate.  And Frosted Flakes?  I’ll spare you the ingredients, but let you know it has 27 grams of carbohydrate per serving – almost seven teaspoons of sugar!

What about the “healthy” whole grain cereals.  In order to get all the fancy sizes and shapes all cereals go through extensive processing based on high heat and high pressure.  These processes destroy the nutrients.  With whole grains it may be even worse.  Whole grains still contain the proteins and polyunsaturated fats that are in the bran and germ.  So, when we eat whole grain cereals, we are not only consuming the sugar from the carbohydrate, but damaged fats and proteins from the high heat and pressure processing.  Damaged fats create free radicals which cause damage to our cells.

As a side note, one of the more popular brands of the “healthy” cereals is Kashi.  One serving of Kashi Go-Lean Crunch contains 36 grams of carbohydrates – that’s nine teaspoons of sugar if anyone is counting!  It also contains some other not so healthy stuff as well.

One reader pointed out another item I did not mention – orange juice.  Here’s why – one eight ounce glass has 26 grams of carbohydrate – six and a half teaspoons of sugar. 

A little more food for thought one serving of skim milk has 13 grams of carbohydrate – another three plus teaspoons of sugar.

Do the math – this “healthy” breakfast of cereal, skim milk, and orange juice can actually be at least fourteen teaspoons of sugar!  Not a good way to start the day.

Bernard Rosen, PhD is a Nutrition Consultant and Educator.   His office is in Thiensville, WI.  To learn more or to schedule an appointment, call (262) 389-9907, e-mail bernie@brwellness.com or go to www.brwellness.com.

Start Your Day with a Healthy Breakfast

I’m sure you’ve heard it before.  “Breakfast is the most important meal of the day.”  “Don’t skip your breakfast.” Or the old adage, “Eat breakfast like a King and supper like a pauper.”  But are you doing it?  And if not, why not?

It is true – breakfast is the most important meal of the day.  It sets the pace.  A healthy breakfast gets the body’s metabolism up and running.  Eating an unhealthy breakfast or skipping it and you are more likely to suddenly get hungry and grab quick things that are unhealthy (donuts and candy) or eat extra food at lunch to make up for missing breakfast.  It has been documented that breakfast skippers notoriously struggle to lose weight.

Many people think eating less or skipping meals helps them lose weight.  Not always.  The body adapts.  If it believes it is starving it will cut back metabolism to conserve energy.  This is the main reason 95% of diets ultimately fail.  Once people are off the diet they go back to how they used to eat, but their metabolism has slowed down.  The result is adding the pounds right back on.

It is important to eat regular meals and if necessary snacks evenly throughout the day.  This keeps blood sugar levels more constant providing you balanced energy through the day.  With fewer blood sugar spikes you will experience fewer food cravings. 

Another pitfall to proper eating is having a large dinner or snacking late at night.  What happens?  The food is not digested well.  When you are sleeping, your body is not thinking about digestion and a lot of food complicates the process even more.  Poor digestion is at the root of many ailments – such as acid reflux, gas, bloating, constipation, and diarrhea.  Plus, you are more likely to wake up feeling full and not be hungry for breakfast starting the whole cycle over again.  As a general rule it is best not to eat within three hours of going to sleep.

Here’s some examples of my favorite healthy breakfasts.  Notice that all the choices have protein and healthy fat in the meal.  Vary your breakfast so it does not become routine and boring.

1.      Breakfast shake – Use a high quality protein powder made from whey and/or brown rice.  Do not use soy protein powders.  My favorite is SP Complete from Standard Process.  To make the shake even healthier add any or all of the following:  plain whole fat yogurt or kefir, banana, fresh or frozen berries (blueberries, strawberries, or raspberries), flax seed oil or ground flax seeds, pumpkin seeds, sunflower seeds, and almonds. If you’d like an antioxidant boost and struggle to get in all your vegetables during the day I’d recommend adding in a green or red powder such as Designs for Health Paleo products.

2.      Some combination of: Yogurt or kefir with fresh or frozen fruit, ground flax seeds, pumpkin seeds, sunflower seeds, almonds.  Optional: sprinkle Designs for Health Paleo products, one teaspoon of organic maple syrup, or Stevia to sweeten.

3.      Eggs – hard boiled is best followed by soft boiled or poached.  Fried and scrambled are also options but do so at a low temperature and use organic coconut oil, butter, or ghee.  You can include vegetables as a side dish or as part of an omelet.  I like to sauté leafy green vegetables such as spinach, kale, or chard with onions in coconut oil.  Feel free to do eggs 2-3 times per week.

4.      Whole grain (please use 100% whole grain products) or sprouted bread toast with butter, ghee, organic natural peanut butter, almond butter, or humus.  Limit to 1-2 times per week.

5.      If you are really hungry and don’t plan on a mid morning snack you can do a combination of 3 and 4.

6.      Steel cut oatmeal, also called Irish Style. These are the real whole oats.  You can also add raisins, nuts, seeds, and after cooking the Paleo products, organic maple syrup, or Stevia to sweeten.  A cooking tip: On the box it will say to cook for 30 minutes, however if you soak the oats over night in water and even a little yogurt they will cook in about 10 minutes.  I’d limit this to 1-2 times per week also.

Now that you’ve read through my suggestions for a healthy breakfast, what do you notice is missing?  If you are curious I invite you to give me a call or send an e-mail to find out why I have not included them!

Bernard Rosen, PhD is a Nutrition Consultant and Educator.   His office is in Thiensville, WI.  To learn more or to schedule an appointment, call (262) 389-9907, e-mail bernie@brwellness.com or go to www.brwellness.com.

ED and Heart Disease

Here's a great article from CNN Health:

http://www.cnn.com/2010/HEALTH/03/15/erectile.dysfunction/index.html?iref=allsearch

Erectile Dysfunction - World Wide Epidemic?

Well, that probably caught your eye! I wouldn't say it is a world wide epidemic, at least we haven't been told that yet by the people who tell us such things. However, it certainly is a problem. Just ask the millions of men (and women) whose lives have been affected.

The ground breaking study on the incidence of erectile dysfunction in the United States was the Massachusetts Male Aging Study (MMAS) conducted between 1987 and 1997. Men between the ages of 40 and 70 were interviewed in 1987-1989 and reinterviewed in 1995-1997. Results of this study indicated that 52% of men suffered from either "minimal, moderate or complete impotence" with "the prevalence of complete impotence tripling from 5 to 15% between subject ages 40 and 70." That means the older the man was, the higher the likelihood.

Given that this study is now over 10 years old my suspicion is that these numbers are even higher today. And I must be right as every day I hear an advertisement on the radio telling me that erectile dysfunction is normal! Believe me, it is not normal, men were not designed that way. It is a function of our lifestyle, just as heart disease, cancer, and diabetes are.

The worldwide incidence of erectile dysfunction is estimated at over 152 million men, with a forecast of 322 million men by the year 2025. A European study in Vienna of 2,869 men between the ages of 20 and 80 found 32% of their sample have some level of erectile dysfunction. A Canadian study of 3,921 men between the ages of 40 and 88found that 49.4% of men sampled have some level of erectile dysfunction. An Australian study of adult males in 2002 indicates that 39% reports some degree of erectile dysfunction and 18.6% experience severe erectile dysfunction.

Studies show that older adults continue to desire sexual intimacy when there is a partner and health status that allows this behavior. A study in 29 countries consisting of 27,000 men and women aged 40 to 80 reports, “Only 17% of men and 23% of women said ‘older people no longer want sex.’” In fact, experts concur that if all systems are go men can enjoy sexual intercourse well into their 90s.

The Dick Diet - Contents of the Book

Here's a preliminary outline of the book chapters:

Introduction: Erectile dysfunction is described as a major health issue confronting a sizeable and growing population of men in the United States and throughout the world. The chapter defines erectile dysfunction, how it is measured and presents the author’s primary research findings. The purpose of the book - to encourage men to live healthier lifestyles is explained. The study of the nutrition and lifestyle habits and the sexual function of male respondents illustrates the magnitude and true nature of the problem and why this is an important work. The introduction concludes with chapter overviews.

Chapter 1 – Getting It Up: This chapter explains the anatomy and physiology behind how the erection process works. The physical processes (anatomy and physiology of the cardiovascular system, nervous system and endocrine system) and the mental and emotional processes are detailed. How the erection process is designed to work and where it can go wrong is explored through a discussion of the types of erectile dysfunction and an understanding of the origin of the chemicals required for healthy functioning and what foods produce them. Most men (and women) are completely unaware of the complexities of this process and the fine tuning involved.

Chapter 2 – Keeping It Up: This chapter describes the risk factors associated with erectile dysfunction. It describes what they are and how they relate and compare to one another. An analysis and discussion is presented of each: age, alcohol consumption, diet, male hormones, inflammation and obesity, sedentary lifestyle, cholesterol, prescription drugs, smoking, stress, motorcycle riding, vascular diseases (endothelial dysfunction, atherosclerosis, coronary heart disease, coronary artery disease, and cardiovascular disease), metabolic syndrome, diabetes, neuropathy, depression, lower urinary tract symptoms, prostate conditions.

Chapter 3 – The Dick Diet Foods: nutritional therapies for erectile dysfunction: In this chapter the first element of The Dick Diet is introduced – food. The Dick Diet foods and consumption guidelines are described. Rosen’s Five Rites of Nutrition are introduced and explained. We are what we eat, we are what we eat eats, we are what we digest, we eat what we are, and the importance of balance and moderation. The relationship of specific foods to specific chemicals needed by the body for the erection process to work efficiently is described.

Chapter 4 – The Dick Diet Supplements: herbal and supplement therapies for erectile dysfunction: This chapter provides an explanation of the various herbs and supplements that are used around the world to treat erectile dysfunction. Herbs discussed are: ashwagandha, ginkgo, ginseng, horny goat weed, maca, rhodiola rosea, saw palmetto, tongkat ali, tribulus, and yohimbe. Supplements discussed are: L-arginine, Omega 3 fatty acids, and anti-oxidants (pycnogenol, grape seed extract, red wine extract, Vitamin C, and Vitamin E). The reader will learn what they are, how they work, why they work. This chapter will also include a discussion of allopathic treatments such as devices, surgeries and pharmaceuticals and why natural therapies are preferred.

Chapter 5 – The Dick Diet Lifestyle: exercise and relaxation therapies for erectile dysfunction. This chapter will explore the importance of both exercise and relaxation and how they relate to erectile dysfunction. Exercise techniques such as cardiovascular training, burst training, and yoga are discussed along with breathing and meditation techniques for relaxation.

Chapter 6 – The Dick Diet: sample diet and menus.

Conclusion

New Logo for The Dick Diet

What do you think of the new logo?

The Dick Diet - The Book is Coming

Yes, I'm working on a book called The Dick Diet which this blog will accompany. The book is an active project so many of the posts will highlight what I am writing about. Here's a quick summary of what the book is all about:

•The purpose of the book is to show the relationship between nutrition (defined as diet, supplementation, exercise, and relaxation) and men’s health (specifically erectile functioning). The goal is to encourage men to take action and follow this plan to optimize their health and sexual performance.

•The core message regarding the association between nutrition and erectile dysfunction is compelling enough to get a man’s (and a woman’s) attention.

•There are other books on the market about erectile dysfunction. This book is decidedly different. While other books focus on medical treatments (surgeries and pharmaceuticals) for erectile dysfunction, this book focuses on prevention and natural remedies including healthy food, nutritional supplements, and herbs.

•It is my belief that current messages warning of heart disease, stroke, diabetes, and cancer from lifestyle have not been effective in changing behavior. It is my belief that delivering the message through the vehicle of their very “manhood” will drive it home and behavioral changes will occur.

•The book will help men improve their overall health and encourage men to accept responsibility for their own health. It will provide alternative ideas to medications for the treatment of erectile dysfunction.

•The book is not intended to be a “diet” book or a “cook” book, although it will contain dietary and cooking advice. This is not a “diet” but a way of life.

Erectile Dysfunction is not caused by aging

Erectile dysfunction is not caused by aging. So, guys (and gals) don't accept someone telling you, “it is because you're getting old”. Studies show that disease (and erectile dysfunction) is not a function of age, but of overall health. Age only becomes important if you've been proliferating bad habits over an extended period of time.

Erectile dysfunction means you are not healthy. It is a major warning signal for other diseases, particularly cardiovascular disease. Studies show a direct correlation between ED and CVD. So, if you've got ED, you might want to get your heart checked out. In a way, ED is the body’s way of not allowing reproduction. The body is inherently smart. It knows that you (the daddy) need to be healthy and around for the child to have an optimal upbringing.

Nutrition and Erectile Dysfunction - The Link

Have you ever wondered why there seem to be so many advertisements for erectile dysfunction (ED) medication - Viagra, Cialis, and Levitra - on television and in the magazines you are reading? I did, and began an investigation that would ultimately become my Doctoral dissertation. The reason is quite simple – there is a lot of erectile dysfunction (ED). Over 30 million men in the United States suffer from it. ED affects over 50% of men between the ages of 40 and 70 and the incidence of complete ED triples between those ages. Even more disconcerting, experts expect cases of ED to more than double over the next 25 years.

Erectile dysfunction imposes significant social costs. It impacts a man’s satisfaction with his life and his relationship with others. Studies show that sexual intimacy is desired by older adults. A study in 29 countries consisting of 27,000 men and women aged 40 to 80 found less than 20% of the respondents agreed with the statement “older people no longer want sex”. Due to the rising incidence of erectile dysfunction many couples will not be able to enjoy healthy sexual relations in their later years.

Why is erectile dysfunction on the rise? Many researchers, including this author, believe it is a direct result of poor dietary habits and lifestyle choices. For many years it was thought that ED was mostly psychological, but recent studies have shown that over 80% of ED is due to physical causes. For the erectile process to function correctly several systems of the body need to be healthy – blood needs to be flowing smoothly and unobstructed throughout the body, nerves need to be firing and sending messages between the brain and the relevant body parts, and libido needs to be present to encourage sexual interest. All of these systems require proper nutrition to correctly function.

To better understand the causes of ED we can look at the scientifically documented risk factors. Risk factors related to lifestyle choices include alcohol consumption, diet, hormone levels, inflammation, obesity, sedentary (lack of exercise) lifestyle, cholesterol levels, use of prescription drugs, tobacco smoking, stress, and (yes) motorcycling. There is also a strong association between ED and the medical diagnoses of depression, atherosclerosis, cardiovascular disease, high blood pressure, metabolic syndrome, diabetes, and lower urinary tract symptoms (LUTS). Studies show that most men with ED suffer from these conditions which are often a direct result of the same lifestyle choice risk factors previously listed. In fact, the connection has been made that ED is often a warning sign for cardiovascular disease.

So, how is this all related to diet and nutrition? For the body to operate optimally it needs the right nutrients. Many studies have shown the connection between a poor diet and all the risk factors and conditions listed above. Diets that are high in sugars, refined grains, processed meat and dairy; while low in fruits, vegetables, whole grains and healthy fats produce these conditions. Once men are placed on healthier diets, their symptoms of ED are reduced and often completely eliminated. Through proper nutrition, regular exercise, and sometimes with the help of specific supplements proper erectile functioning can be restored.

Many people will ask, “What’s wrong with using medications”? My answer is while the medications will work in most cases, there are side effects, some of which can be quite dangerous. But even more important, the medication is not repairing the underlying condition. Erectile dysfunction is your body telling you that something is not quite right and needs your attention. It is your warning sign to take action before a more serious or life threatening event occurs.


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.

Welcome to The Dick Diet Blog

Welcome to the Dick Diet blog site. I'm sure you are asking - what is this all about? Quite simply - it is about men's health and one of the most prevalent issues facing men (and women) today. It is about erectile dysfunction and nutrition. Did you know that over 50% of men over the age of 40 suffer some from some form of ED? And did you know that nutrition plays a major role in both causing ED and in reversing ED?

Where did this all come from?

Here's my story: Several years ago I began my own journey to better health. Along the way I've lost over 45 pounds and have never felt better than I do now. I no longer have an allergy triggered asthma every fall. I no longer have to get up several times during the night to go to the bathroom. I no longer have to worry about where the closest bathroom may be! All of this has come from cleaning up my diet and bringing my life into better balance. I have learned what good nutrition and a healthy lifestyle can do for the body and the mind as well.

Over this same period I transitioned from the life of a corporate executive to that of a small business owner. During the latter years of my corporate life I began to make the changes to a healthier lifestyle and I'll always remember the comments I would get from other men about what I was or was not eating and drinking. My favorite quote was, "I'm going to eat what I want and then I'll have the big one." Back then I would just smile. It was only once I left that world that I realized what my answer should have been. "Well, you better hope it kills you, but most likely they're going to keep you alive and your quality of life will suck."

But that pretty much reflects the male attitude about health. Even today the majority of my clients are women. Why is it that men have less awareness around their health and seem to be waiting for the big one? Why is it that they don't seem to care about the risk of cancer or diabetes or heart disease or stroke? Why does it have to happen before they "see the light".

Then I thought to myself - what if I could identify something that they would care about and something that they would not want to lose? As they say - it always comes back to sex! Coincidentally, I needed a topic for my dissertation for my PhD. I wasn't sure what to research, but noticed the unending commercials about ED. It didn't take me long to put 2 plus 2 together. These companies were spending a lot of money to advertise. There must be some underlying issue. That's when I started my research and discovered the 50% number referenced above.

Through this blog I'll communicate what I have learned about erectile dysfunction and educate you as well. Each week I'll create a new post. I invite you to come along for the ride!



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.