What Are Those Red Dots on My Body?

This information is important for both women and men!!

Do you have red dots on your skin?  These are known "cherry hemangiomas." You can see pictures and read on the Internet that these are common and nothing to worry about, that they are not really sure why they occur, and that they are common as we age.  A lot of the usual mumbo-jumbo we get from the main stream press.  Perhaps there is more to the story.

Now let’s enter the complementary medicine world.  I recently attended a two day seminar called The Seven Pillars of Health presented by Dr. Stuart White.  His take is quite different.  They are a sign.  Something is happening in the body that is causing this to occur.  His answer – estrogen dominance. 

You may or may not be familiar with the term yet it is something you should be aware of and know that it impacts both females and males (yes, this is where man boobs come from).  In both men and women estrogen and progesterone work in relationship to one another and there is a specific ratio of the two hormones that is most optimal. Estrogen dominance occurs when there are deficient, normal, or excessive levels of estrogen with too little progesterone to balance the estrogen.  It is common in both cycling and menopausal women and in andropausal men (better known as the “grumpy old man”).

There are a variety of contributing factors including high stress, the use of birth control pills, adrenal fatigue, low thyroid function, high sugar/carbohydrate diet, trans-fats, xenoestrogens (chemicals that mimic estrogen in the body and impact cell receptors), and obesity (as excess estrogen is made in fat cells).

Symptoms may include: anxiety, anger, agitation, mood swings, depression, water retention, breast tenderness, migraines, sugar or other food cravings, acne, mid-body fat gain, cold hands and feet, loss of sex drive, infertility, insomnia, PCOS, and uterine fibroids.  

Estrogen dominance has been linked to increased rates of breast cancer, uterine cancer, and prostate cancer.

For your information another sign of estrogen dominance in women is facial “peach fuzz.”  And also note that red spots on the tongue may be similar to cherry hemangiomas. 

It just so happens that one of the best ways to work with estrogen dominance is to start with the 21 day purification program or a liver cleanse.  This helps to remove excess estrogens out of the body and to bring the ratio back to balance.  As this occurs you can watch the red dots fade away.

If you’d like more information please contact me.

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

Strategies for Successful Weight Loss

We’ve all been there - the 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.  Everybody is talking about the latest diet to lose the pounds quickly.  They are all basically the same – eat less and exercise more – burn those calories. Like most things in life, there is a lot more to it!

Most people will start with some success.  They’ll lose a few pounds and feel a bit better.  If they are lucky, someone will even notice!  They have cut back on alcohol consumption, ate salads at lunch, skipped a meal here and there, swore off desserts, and worked out hard at the gym.  But soon comes the dreaded “plateau” and the pounds are no longer flying off.  This is happening for a variety of reasons which I’ll discuss later.  

However, along with the plateau comes discouragement.  And these thoughts creep in, “I’m working so hard and nothing is happening.  I deserve some of those foods I used to love” 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.  There is no such thing as a “diet” – there is only a “way of eating.”  By that I mean how you eat needs to be sustainable.  It needs to be your norm, not the exception that you do every now and then to lose the pounds that your previous splurge put on.  Here’s what to do.  First and foremost, 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 a glazed donut 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.  I’ve written in the past about the importance of protein.  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 Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

Fabulous Fats

Everybody knows that fat is bad for you.  Right?

Well, not exactly.  It is fat that has been most unjustly demonized.  We have been suffering from a low fat craze for the last 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 yes, we need fats.  They make up cell membranes and hormones, are required for absorption of the fat soluble vitamins (A, D, E, and K), are critical for infant brain development and the female reproductive system, and provide energy.  Ever wonder why everyone seems to have a Vitamin D deficiency these days?  Perhaps because they are not consuming the right fats for Vitamin D metabolism.

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

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

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

Therefore, when cooking with fats and oils we want to use saturated fats such as butter, clarified butter (ghee), or coconut oil.  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.  Hydrogenation is used to “stabilize” vegetable oils so they will not oxidize and was initially developed to lengthen shelf life of processed foods.    

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

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

What fats should I eat?

Your sources of healthy fat include:  butter (and please use organic butter); extra virgin olive oil, virgin coconut oil, fish oils, fresh flaxseed oil or ground flax seeds; and chia seeds.   

Additional sources of healthy fats, although best to practice balance and moderation of these foods: eggs; nuts and seeds such as almonds, cashews, walnuts, pumpkin seeds, sunflower seeds, etc. (Please note that nuts and seeds are best raw and then dehydrated); dairy foods such as cheese, cottage cheese, and yogurt without added sugar (I recommend that all dairy be organic).  

Avoid the following foods as they contain trans-fats and oxidized oils:  margarine (yes, even the “smart” products); vegetable oil; corn oil; soybean oil; canola oil; safflower oil; and sunflower oil.

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

The Purpose of Protein

We will begin our discussion of the macronutrients with protein.

What do proteins do in the body? Why are they so important?

Protein provides the structural basis for our body: building and repairing our muscles, ligaments, tendons, organs, glands, nails, hair, blood, hormones, neurotransmitters, cell receptor sites, antibodies, and enzymes.  

As you read and learn about what protein does in your body, please consider this question – are you eating enough protein?

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

Building and repairing muscles, ligaments, and tendons – this is obviously an extremely important function.  Building and repairing is a continuous process.  One example is exercise.  Exercise breaks down muscle and then the body builds newer, bigger, and stronger muscle in its place via the repair process.  Protein is essential for a strong body.  If you have had a recent injury or are recovering from an injury protein is even more important.

Organs and glands – these are at the basic operating systems of your body.  The heart and lungs for breathing and circulation; the stomach, small intestines, large intestines, and pancreas for digestion; the liver for hundreds of functions including keeping the blood clean; the endocrine glands for producing the hormones that regulate and monitor how your body functions.  Protein keeps these systems up and running!

Nails and hair – for beautiful glowing hair and robust nails protein is an important ingredient.

Hormones – regulating and controlling all the key processes of your body.  This includes blood sugar control, stress response, metabolism, and the menstrual cycle to name a few.  Along with neurotransmitters the hormones determine how you feel physically, mentally, and emotionally at any given moment.

Neurotransmitters – neurotransmitters are very important as they keep us mentally sharp and decisive.  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.  

Antibodies – a critical part of our immune system to keep us healthy.

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

Where does protein come from?

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

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

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

What proteins should I eat?

• MEATS:  Beef, bison, lamb, veal, lean pork
• POULTRY:  Chicken, turkey, duck
• SEAFOOD:  Any fish or shellfish, fresh or frozen
• OTHER PROTEINS:  Legumes (beans and peas)
• NUTS & SEEDS:  Nuts and seeds such as: almonds, Brazil nuts, cashews, walnuts, pecans, pumpkin seeds, sunflower seeds, raw or dehydrated.  Natural nut butters where oil rises to the top - avoid commercial brands (containing hydrogenated oils and sugar).
• DAIRY: Eggs, Butter, Cheese, Cottage cheese, Yogurt without added sugar
• GRAINS:

·         Sprouted grain bread

·         Whole grain breads/crackers

·         Whole grains - brown rice, quinoa, bulgur, millet, wild rice

·         Whole grain cereals, pastas - i.e. oatmeal, health store cereals

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

Cut the Carbs

Carbs are great for energy, right?  

Carbohydrates are one of the more controversial of the macronutrients.  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.  Many experts believe this has fueled the current health crisis and the rising rates of obesity, heart disease, and diabetes.  These experts prefer a diet based more on protein and fat.

We use carbohydrates for energy.  They provide quick energy.  Carbohydrates 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 we need energy our brain lets us know!

So, no argument whether or not we need carbohydrates.  The critical point is how much of our diet should be devoted to carbohydrates, what the source of the carbohydrate should be, and what other forms of energy are available to us.  

We have two main options for energy: carbohydrates and fat.  When it comes to providing energy for our body each does 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.  What can we conclude?  Carbohydrates will certainly help us in the short term, but for sustained energy over the long term fat is the fuel of choice.  

If you find your energy levels going up and down all day with blood sugar highs and crashes then you are likely fueling yourself primarily with carbohydrates.  If you find your energy levels smooth and even throughout the day you are likely getting a good mixture for your body and activity level.

What carbohydrates are best for me?

When most of us think carbohydrate we think grains, breads, and sweets.  They are not the only choice.  Vegetables and fruits contain carbohydrates as well.  

Remember this simple equation.  To your body: CARBOHYDRATE = SUGAR!  That’s all you need to know. If we consume lots of carbohydrates (like 60% or more of our diet as recommended by the USDA) we consume lots of sugar.  While sugar can be used for energy, excess sugar is converted into fat and stored and has many adverse affects on the body.  The bottom line - it is sugar (excess carbohydrates) that makes us fat!  The experts that I referenced above recommend that carbohydrates be approximately 30-40% of your daily calories and no more than 150 grams per day.  If you are looking to balance blood sugars and lose weight they will go as low as 60 grams per day.

For a more complete look at the dangers of excess sugar I recommend this web site: http://nancyappleton.com/ and particularly this page: http://nancyappleton.com/141-reasons-sugar-ruins-your-health/.

The best source of carbohydrates is VEGETABLES.  They can be eaten as raw or steamed, preferably the lower carbohydrate vegetables (leafy greens, broccoli, and cauliflower) with two meals per day and snacks.  It is best to limit the starchy vegetables (potatoes, yams, corn, squash, and peas) to 3-4 times per week.  Raw vegetable salads and soups are another great source and can be consumed daily.  

It is best to practice balance and moderation of grains and fruits.  It is best to limit grains to 1-2 times per day maximum.  If you are trying to lose weight, even less than that is appropriate.  The best grains are:  sprouted grain bread: such as “Ezekiel”; whole grain breads/crackers; whole grains - brown rice, quinoa, bulgur, millet, wild rice; and brown rice pasta.  Fruits should be limited so that fructose consumption is less than 25 grams per day.  

When using sweeteners it is best to stick with the following: Stevia (a natural sweetener); raw honey; and pure maple syrup.

The carbohydrates to avoid as best as possible (hopefully there is nothing surprising in this list!): refined/white flour; refined/white grains; cookies, cakes, pastries; white sugar, brown sugar, all sweeteners not listed above; processed refined grain cold and hot cereals; and all artificial sweeteners.

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

We Are What We Eat

Every now and then it is important to return to the fundamentals.  Whether we are hearing something for the first time or it is a familiar concept, each time we engage it supports our understanding.  With that in mind the next few articles will review the fundamentals of nutrition.  We will look at the big picture, then break it down into its components, and take a closer look at how our body works and how we nourish it.  

This article looks at the big picture.  I like the bank account analogy.  There are deposits and withdrawals.  We want to build our deposits so we have a surplus of nutrition which translates into good health.  When our withdrawals are greater than our deposits we will have nutritional deficits leading to poor health and disease.

The human body is amazing.  There are thousands of chemical reactions happening simultaneously, every second.  That is life!  For life to exist the body requires energy and building materials.  This comes from what enters our body in one form or another, mainly from the food we eat and the air we breathe.  Without these the body cannot continue to function.

But, there is an important difference between basic functioning and thriving. 

Our diet is critical to our health.  We are what we eat.  What we put into our body is what it has to work with.  And remember – this is a volunteer activity.  We choose what we put into our body.

We classify “food” into three broad categories called the macronutrients – protein, fat, and carbohydrate.  “Macro” because we need these foods in relatively large amounts. We also have the micronutrients – vitamins and minerals.  “Micro” because we need these nutrients in relatively smaller amounts.  The last of the “big six” nutrients is water.  Over the next several articles we will explore these macronutrients.

This classification system generates some questions right away.  Exactly what is larger, what is smaller, and how much of each?  We will explore these questions in subsequent articles.  In addition, virtually all foods are a combination of these nutrients, so it is somewhat difficult to completely isolate these components.  

Real foods in nature appear in combination.  Think of the first food for humans – mother’s milk – it contains all of the nutrients.  

What do these nutrients do?  

Protein provides the building blocks, while fats and carbohydrates provide energy. Protein can be broken down into carbohydrate to provide energy upon demand. Vitamins and minerals support the biological processes that occur in our body.  Without their support our body will not function optimally.  Most disease stems from deficiencies of various nutrients.  

When it comes to providing energy fats and carbohydrates 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.  Vitamins and minerals provide the sparks for the fire.

We will be discussing protein, carbohydrates, and fats in more detail.  At this point I’ll keep it real simple about vitamins and minerals. In short, they are found in real foods.  These are the foods that are listed in all the sections on what to eat.  Eat the recommended foods and your diet will be filled with all the vitamins and minerals that you need.  

In the next article we will explore protein.

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

Digestion: What to Do (A Self Help Guide)

Here are some recommendations to reduce symptoms of acid reflux.  Drinking eight ounces of water about 30 minutes prior to a meal supplies fluid to form sufficient amounts of gastric juices.  Once you begin the meal drink no more than a cup of additional fluid.  If you can, it is best not to drink at all. By drinking liquids, even water, you are reducing the acidity of the stomach, so it needs to work harder.  My grandmother never drank with her meals and now I understand why!  

Another home remedy is to drink organic raw apple cider vinegar prior to eating.  The vinegar does not actually digest anything; it just aids the stomach in becoming acidic so that pepsin will be released.  

To further heal the body it is recommended to wean off acid stopping medications (with doctor’s permission and assistance).  Begin to eat healthy foods and in smaller meals.  Do not lie down within four hours of a meal.  Lying on your left side can help relieve heartburn and aid digestion.  It keeps the stomach below the esophagus.

How do you know if you are making sufficient HCl or pancreatic enzymes?  You can perform a self check using a couple of easily accessible reflex points. 

The HCl reflex point: To check for low stomach acid or hypochloridria follow this procedure.    Lie on your back with your knees bent.  Begin with the second and third fingers of your right hand at your Xiphoid process (the point at the bottom of your rib cage).  Move your fingers down approximately 1” below the Xiphoid process and then move the fingers to the left edge of the rib cage.  Come in at about a 45° angle with the finger tips.  The point is on the edge of the rib cage.  You will want to poke around an area about the size of a quarter as the placement of the point can vary somewhat. If the point is tender this indicates a need for HCl until the tenderness goes away.  Sometimes people are confused whether it is really tender or just the poking.  The best was to tell is to poke your rib cage nearby with the same pressure.  You should be able to determine the difference between a poke and a tender spot. 

The Enzyme reflex point:  To check the pancreatic enzyme output follow the procedure above except use the left hand and slide the two fingers to the edge of the rib cage on your right side.    The Enzyme point is directly across from the HCl point.  

Pancreas Point: There are two other ways to check the pancreas.  The first involves applying slight pressure to see if it is tender.  The pancreas is deep in the abdomen.  To find it place your hands just below the left side of the bottom of the rib cage.  If you press in at 45° angle with both hands you will be on the head of the pancreas. Note whether or not it is tender.  The second way to check the pancreas is from a reflex point on your right thumb pad muscle.  Find this location and squeeze and palpate.  Again, if there is tenderness, there is stress in the pancreas. 

Gall bladder – acute: This test is called Murphy’s Sign and is for acute gall bladder problems.  There are two parts to the test.  First take a deep breath in and out and put your fingers under the right rib cage.  Next, take another breath in.  This pushes the gall bladder and liver against the fingers.  Notice if there is tenderness.  This can be done at both the upper and lower quadrants of the liver.

Gall bladder – chronic: This point is found on the right hand.  Where the thumb and forefinger come together (fleshy point, not muscle) use a pinching, rolling motion to look for tenderness and nodulation.  Use the index finger for support with the thumb on top.  Then, pinch and roll.  The tenderness will go away before the nodulation.  The nodule is a physical response.  Sometimes pain is subjective and pain goes away first.  The nodule goes away slower over time.

You can also do a self test for yeast.  First thing in the morning pour a glass of water and spit into it before put anything in your mouth.  Check the water every 15 minutes.  If you see things floating down, the spit grows legs or it gets cloudy, the saliva is carrying fungal overgrowth.  If saliva is still floating after one hour, you are likely okay.

A few other notes of interest:

Lower bowel gas is never good.  It is a sign something is not digesting.  In general, an earthy smell comes from the large intestines, while foul smells come from liver or gall bladder issues.

If you have burning sensations in your stomach that eating relieves there is the potential for an ulcer that should be checked.

In order to eat meat you must have HCl.  Often, when people lose the taste for meat that is the body being smart since they are unable to adequately digest it and their body encourages them to avoid it.

If you suffer discomfort after eating here are some reference points.  If it hurts at the bottom of breast bone this may be the esophagus.  Pain in the left rib cage is associated with the stomach.  If the left shoulder hurts after eating you likely ate too much.  Your stomach is so full that it is pressing against your diaphragm.  This refers to the left shoulder.  If your right shoulder blade hurts it is likely your liver or gall bladder is inflamed.  When the pain is in between the shoulder blades it is the stomach.  

If you feel it all through the abdomen both front and back check the pancreas.  If the pain is above the belly button it is originating from the stomach.  If it is around the bell button it is from the small intestines. And, if below the belly button it is coming from the large intestines.

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.