The Body Positive

Announcing The Body Positive

I have several favorite “nutritional sayings” (as I like to call them) that I use with my clients.  One of these stems from the fact that most of us have no idea how our body works.  How do I know this?  I ask people all the time and I get the same answer.  “I didn’t know that.” So here’s my saying “Unfortunately our body did not come with an Owner’s Manual.”  One of my main objectives in working with any client is education on how the body works and how this relates to our lifestyle.  Over the next year this will be the focus of my writings and postings.  I’m calling this undertaking “The Body Positive” and I hope you’ll join me.  Each post or update will be brief and to the point exploring one particular aspect.  

As I experience every day with my clients, when they know and understand how their body works they make different choices – positive ones leading to improved health and happiness.

I have five simple rules: You are what you eat; you are what you eat eats; you are what you digest; you eat what you are; and balance and moderation.  We’ll be exploring these concepts in conjunction with learning some basic anatomy and physiology of the body.  Think of anatomy as the parts and physiology as what they do.  

We'll begin with digestion in the next post.

What Makes You Feel Good - Sugar or Protein?

Ever wonder what really makes you feel good?  Many people will answer “sugar” because they notice the “high” as sugar is flowing into their blood stream and giving them energy.  Of course, we all know what follows - the “low” as the sugar runs out and we crave more sugar to feel good again.  As you may have guessed, the correct answer is protein.  It makes you feel good for the long haul.  Why is this?  Because protein is the structural basis for our body - our muscles, organs, glands, nails, hair, vital fluids (blood, hormones, neurotransmitters) and enzymes are all protein based.  

We can certainly see the physical nature of proteins – a healthy and strong body contributes to how we feel.  But that alone does not do it.  We need the mind as well.  This is where the neurotransmitters come in to play - the “messengers” from the brain to the body.  Protein is essential for building neurotransmitters and their receptor sites on cell membranes.  Think of receptor sites as parking spaces and the neurotransmitters as cars.  Without a place to park you just keep driving around in circles.  Once you are parked you can go about your business.  The same goes for neurotransmitters and receptor sites.  You need the message to be sent and for it to reach its destination – the cell.

Quite simply – neurotransmitters give us the ability to be happy, alert, remember, and focus.  There are two types of neurotransmitters.  Excitatory neurotransmitters energize, excite, stimulate, focus, learn, and remember.  Inhibitory neurotransmitters keep us happy, relaxed, and peaceful.  As with most areas of life, it is all about balance.  

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

Perhaps the most significant of all is serotonin, the “feel good” neurotransmitter.  Low levels of serotonin have been linked to depression.  The major anti-depressant medications (Prozac, Zoloft, and Lexapro) are known as SSRIs (or serotonin selective reuptake inhibitors).  These drugs work by making serotonin last longer in the brain so that you feel good longer.  Of course this is not addressing why one would be low in serotonin in the first place.  Low serotonin is also linked to cravings, anxiety, obsessive-compulsive disorder, aggressive behavior, and headaches.  Another important feature of serotonin is that it converts into melatonin.  This hormone regulates sleep and is an important antioxidant.  Some sleeping disorders may be from lack of melatonin.  Serotonin is made from the amino acid tryptophan which is found in turkey and seafood.  Also note that serotonin is depleted by high sugar (carbohydrate) diets.

Dopamine is our pleasure and reward neurotransmitter.  It is responsible for keeping us focused and alert (thus allowing us to receive our reward!).  Dopamine is made from the amino acid tyrosine which is found in poultry, fish (particularly tuna), eggs, beans, nuts and seeds.  Epinephrine and norepinephrine work with dopamine and are stimulating and energy-giving.  They are made from the amino acids tyrosine and phenylanine.  Low levels of dopamine are associated with attention and behavior disorders (such as addiction).

Acetylcholine supports our memory, attention, and ability to think.  One of the key ingredients is choline - found in highest quantities in eggs, beef, and beef liver, but also in broccoli and Brussels sprouts.

GABA is our calming neurotransmitter.  It is made from the amino acid taurine.  Taurine is a non-essential amino acid that can be manufactured from cysteine in the liver, but vitamin B6 must be present.  Taurine is found naturally in seafood and meat.  Low levels of GABA are associated with panic attacks, anxiety and insomnia.

As you can see protein (and mainly animal based protein) is a key source of the nutrients required to build our neurotransmitters.  Unfortunately, many of our diets lack sufficient protein.  If we follow the food pyramid or the new food plate we are getting approximately 10% of calories from protein while consuming 60% of calories from carbohydrates.  To your body carbohydrates are sugar, so this is a high-carbohydrate diet which depletes nutrients required for building neurotransmitters.
 

Proteins come from both animal (meat, fish, poultry, milk, cheese, eggs) and plant sources (whole grains, legumes, nuts, and seeds).  Only animal proteins are considered “complete” amino acids, containing all the essential amino acids.  If we are not eating sufficient animal protein, there is a considerable risk of not having sufficient raw materials available to make the neurotransmitters that are so crucial to our mental health.  So there are two inherent nutritional risks – first not eating sufficient protein and second not eating enough complete proteins.  Since our body is constantly building and repairing itself and our brain is constantly working, it requires a constant supply of protein.  Therefore I recommend protein is consumed with each meal. Following this type of diet your protein consumption will be more like 30-35% of daily calories consumed.

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 has offices in Thiensville and Glendale, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

The Benefits Of Coconut Oil

I’ve often spoke of how confusing nutrition can be – one week we hear one news item and the next week the complete opposite.  Well, here we go again.  Last week the local paper that publishes my articles carried a syndicated article from a Dr. Komaroff “Coconut Oil No Substitute For Healthier Vegetable Oils.” Of course I needed to respond!

If you’ve been reading my articles for the last few years you know this is exactly the opposite of what I’ve been saying.  The underlying premise of that particular article is questioning why coconut oil is catching on among the health conscious given that we “know” that saturated fat is bad for us and that coconut oil is one of the highest in saturated fat.

Let’s start with the basics – why our body needs fat and what the different types of fat are and what they do in the body. The bottom line – we need fat but we need the right kind.  It is this “right kind” where we find the disagreements. 

Fat is used to build our cell membranes and is the starting point for many hormones.  It is the saturated fat that is critical to cell membrane structure and ultimately the health of the cell.  A less than optimal structure will lead to a less than optimal cell.  Hormones direct most of the body’s critical functions.  Not enough fat, not enough hormone production.  Fat provides the body with energy, and saturated fat is the main source for the heart.  Just as glucose fuels the brain, saturated fat fuels the heart. 

Fat is required for our body to absorb the fat soluble vitamins – A, D, E, and K. If we are not eating the right fats our body will not utilize these vitamins.  Ever wonder why there seems to be this Vitamin D crisis in the country?  Everyone you know is told they are Vitamin D deficient.  Perhaps they are not getting sufficient fat to utilize the vitamin.  This is why I am particularly fond of traditionally produced cod liver oil.  It contains the essential fatty acids (Omega 3) that the body needs plus natural Vitamins A and D.  All together in one package as nature designed. 

Fat regulates body temperature and cushions the organs.  It is essential for infant brain development and for the female reproductive system. A woman will not ovulate unless she has sufficient body fat. 

There are two types of fats – saturated and unsaturated (further defined as monounsaturated and polyunsaturated).  Saturated fats are solid while unsaturated fats are liquid at room temperature.  Unsaturated fats are much more sensitive to light and heat.  When heated they oxidize forming “free radicals” that damage cells and are linked to a variety of diseases including cancer and heart disease. This is the whole key to fats!  Saturated fats can “take the heat” so they are useful in cooking.  This is why I recommend butter and coconut oil.  These fats will not be oxidized by cooking.  It is the unsaturated fats, such as (yes) olive oil, corn oil, vegetable oil, soybean oil, cottonseed oil, canola oil that are damaged when cooking.  Olive oil when used in salad dressings and not heated is very healthy, so continue to use it in that manner. Please note the health statistics.  Since we’ve been encouraged to use vegetable oils for heart healthy reasons their consumption has increased and so has heart disease! 

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

Back to coconut oil.  First if you read the aforementioned article closely the author does not ever come up with a reason coconut oil is bad.  His only defense is, “Although it seems like it has positive effects on cholesterol, we don’t really know how coconut oil affects heart disease.”  This seems a bit odd as the whole argument against saturated fats is that they cause cholesterol to increase which causes heart disease. If you read my articles you know that is a questionable claim as well.  But regardless, if you follow his logic, since coconut oil has positive effects on cholesterol, it should therefore have positive effects on heart disease.  So how could that be bad?

Here’s the rest of what he didn’t tell you about coconut oil.  It is rich in lauric acid - an antimicrobial, antibacterial, antiparasatical, and antiviral substance.  It supports thyroid function, skin, heart health, and weight loss.  The medium chain fatty acids in coconut oil are converted in the body into quick energy, and are not stored as fat.  Coconut oil is the best oil for heating.  It can be used in baking and is the best choice for light stir frying or frying.

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

Ten Foods to Have in Your Healthy Diet - It's Apple Season!

Every nutrition consultant has their list.  So, here is mine.  They are in no special order.  They are all healthy foods that I recommend you eat on a regular basis, unless you are allergic.  These foods emphasize what lacks in many American diets – vegetables and fruit for vitamins, antioxidants, and minerals to fuel our metabolism, and healthy fats that are sources of Omega 3’s and vitamins A, D, and K.

Blueberries are one of the strongest antioxidants according to its ORAC value.  ORAC stands for oxygen radical absorbance capacity and is the rating system used to compare the antioxidant power of foods.  Oxygen radicals, better known as free radicals, are destructive molecules found naturally in the body that can damage cells and DNA.  We need to include sufficient antioxidants in our diet to effectively neutralize them.  Blueberries also have anti-inflammatory and anti-cancer properties.  All berries are great sources of antioxidants.  Blueberries freeze well so you can use them year round. 

Apples also have lots of antioxidant power and we all know the old saying, “An apple a day keeps the doctor away.”  Apples have other benefits.  They are a great source of pectin which helps to lower cholesterol levels and regulate blood sugar levels.  And when I talk about apples, I mean the whole fruit.  Apple juice is mostly sugar, lacking the fiber you get from the whole fruit.  Now is a great time to get local apples – fresh and delicious!

Kale is a leafy green vegetable loaded with Vitamin K, calcium, iron, Vitamins A and C, protein, and fiber.  It is best steamed or lightly stir fried.  Leafy greens should be a staple in your diet.  Others to try are Swiss chard, beet greens, mustard greens, collard greens, and spinach.

Quinoa (keen-wah) is a gluten free whole grain so it is an excellent choice for those who have gluten allergies or are gluten intolerant.  It can be made into flour and used in cereals, breads, and pastas.  It is loaded with minerals that we need for a healthy metabolism - calcium, phosphorus, magnesium, copper, potassium, manganese, zinc, and iron.  And a great source of fiber.

Almonds are a healthy source of good fat, protein, and dietary fiber.  They make an excellent snack (please, just a handful).  They contain no carbohydrates.  The main nutrients are phosphorus, Vitamin E, and magnesium.  Other nuts for your short list are walnuts and pecans.  And men, don’t forget your pumpkin seeds – a great source of zinc for prostate health.

Wild salmon is the way to get our Omega 3 essential fatty acids.  Omega 3’s are anti-inflammatory.  Salmon is a great source of protein as well.  Avoid farm raised or Atlantic salmon.  What makes wild salmon healthy and red in color is what it eats in the wild – krill and shrimp that are loaded with antioxidants.  Farm raised salmon is not naturally red, a food dye is added.  Other good fish sources include sardines, mackerel, eel, and tuna.

Avocado is a fruit, and one of the few fruits that contains fat.  It has oleic acid, better known as Omega 9, which lowers blood levels of triglycerides and cholesterol.  It also has Lutein, an antioxidant, which is great for eye health.  Avocado is a great source of fiber, potassium, folate, Vitamin A, and beta-carotene.

Kefir is one that you may not have heard of.  It is a lacto-fermented dairy product.  Think of it as drinkable yogurt.  Similar to yogurt it contains beneficial bacteria which aid our digestion.  However, it also contains beneficial yeast, which can do battle with Candida.  Your best bet is to buy plain versions and add your own fruit.  If you have a dairy allergy you can use coconut milk or coconut water kefir.

Coconut oil is a healthy saturated fat and the best oil to use when cooking food.  It maintains its properties from high heat.  Most other oils oxidize from heat, increasing free radicals.  Coconut oil is a medium chain fatty acid.  That means it is metabolizes faster and is used for energy by the body, and not stored as fat.  It also contains lauric acid which is anti-bacterial and anti-microbial, and is known to be good for the thyroid gland.

Butter is also a healthy saturated fat, particularly when it is organic and comes from a grass fed cow.  It contains the fat soluble vitamins E, K, and D.  It also has CLA (conjugated linolenic acid) that helps fight weight gain and butyric acid which is anti-viral and anti-cancer.  For those with an allergy to the dairy protein casein, ghee (clarified butter) is an equally healthy option.

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

The ABCs of Nutrition

In looking back at the past articles I realized I have neglected this most basic topic – a quick overview of the three critical macronutrients – protein, fat, and carbohydrates.  

First we’ll look at protein.  Protein is the structural basis for our body - our muscles, ligaments, tendons, organs, glands, nails, hair, vital fluids (blood, hormones, neurotransmitters), and enzymes are all protein based.  It builds and repairs all these tissues and cells.

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

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

Carbohydrates are one of the more controversial elements of food.  You will see heated debates illustrating the benefits of both low carbohydrate diets and high carbohydrate diets.  The Standard American Diet (SAD) has become a high carbohydrate diet.  The infamous 2000 calorie diet the food pyramid is based on calls for 60% of calories from carbohydrates.  We all know how successful that has been!  I’m a believer in the low carbohydrate diet.

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

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

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

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

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

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

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 has offices in Thiensville and Glendale, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

The Not So Healthy Breakfast

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. Clients will tell me that they are not hungry in the morning or that they do not have time.  We should be hungry in the morning.  We have not provided our body with fuel for 8-12 hours, so it should be looking for nourishment to get it going.  I have found that not being hungry in the morning is usually part of a vicious cycle of not properly nourishing the body.

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 previous article included several suggestions for healthy breakfasts.  For those of you who missed that article, it is available in its entirety at my blog http://brwellness.blogspot.com/2011/06/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 would like to mention that one caller responded “coffee.” That discussion is for another future article!  The specific “food” I was looking for was…cold cereal.  I’m sure this may surprise 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!

How about the “healthy” cereals? How about one serving of Kashi Go-Lean Crunch with 36 grams of carbohydrates – that’s nine teaspoons of sugar if anyone is counting! 

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. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 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.  This is another one of those “sounds great, but not true” when it comes to nutrition.  What actually happens is that the body is designed to adapt to its environment.  If it is not being fed on a regular basis, it enters “starvation mode” to preserve nutrients by cutting back metabolism so it can survive longer.  This adaption to a slower metabolism is why low calorie diets 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.  Remember fat cells do two things – they expand and they multiply – they do not go away!

It is important to eat regular meals and if necessary snacks evenly throughout the day.  I find the need for snacks is quite individualized.  By consistently nourishing your body through the day, blood sugar levels remain more constant and provide balanced energy through the day.  With fewer blood sugar spikes you will experience fewer food cravings. 

Here are some examples of my favorite healthy breakfasts.  Now is a great time to start with my favorite option the breakfast shake.  It is summer time and there is lots of fresh fruit to include in your smoothie.  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 smoothie – Use a high quality protein powder made from whey and/or brown rice.  Do not use soy protein powders and watch out for artificial sweeteners.  A basic rule of thumb is to not use powders that say all you need to add is water.  Use powders which you need to blend with other healthy ingredients such as:  plain whole fat yogurt or kefir, one half banana, one cup of fresh or frozen berries (blueberries, strawberries, or raspberries), one tablespoon of flax seed oil or ground flax seeds, pumpkin seeds, sunflower seeds, and almonds.

2.      Some combination of: Yogurt or kefir with fresh or frozen fruit, ground flax seeds, pumpkin seeds, sunflower seeds, almonds.  (Basically the smoothie above without the protein powder.)

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, 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. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.