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Wednesday’s Label Review – Taking a Closer Look at Grains: Buckwheat

rmohning — Wed, 23 Sep 2009 12:30:00 GMT

Buckwheat is a triangular brown kernel that is popular in many countries. In Japan it is found in soba noodles and in Eastern Europe as kasha.

Buckwheat is not actually a grain, but a seed. It contains a full complement of amino acids making it one of the best plant protein sources around. It is rich in magnesium and cholesterol-lowering fiber (up to 4.5 grams of fiber per 1 cup serving). Buckwheat is also a rich source of the flavonol antioxidants quercetin and rutin, which has been found to strengthen capillary walls preventing hemorrhaging in hypertensive people. These antioxidants are powerful in preventing heart disease.

Just like the other grains we’ve covered, in its whole form, buckwheat supplies 5.4 grams of protein per serving. Another interesting fact about this seed is that it is gluten-free so it is used in many products for people that have celiac sprue or a wheat allergy.

Here are some easy ways to incorporate buckwheat into the diet:

Use it in place of rice, potatoes, or pasta
Use buckwheat flour in baked goods and pancakes
Cook fine buckwheat to eat as a hot cereal. (Add one part buckwheat to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 30 minutes.)

One note, when you prepare buckwheat it should be rinsed thoroughly under running water before cooking – any dirt or debris should be removed.

Look for buckwheat in the bulk foods aisle at your grocery store and give it a try.

Rebecca

Wednesday’s Label Review – Taking a Closer Look at Grains: Spelt

rmohning — Wed, 16 Sep 2009 14:53:00 GMT

Spelt is a grain similar to wheat and it is gaining more popularity these days. Spelt is similar to wheat in appearance but has a slightly different flavor. Spelt is nuttier and slightly sweeter in flavor compared to wheat.

Although spelt is similar to wheat is does have more protein and it is easier for the body to digest. Unfortunately, spelt contains gluten – similar to wheat – so it is not a good choice for people who are allergic wheat. Spelt flour is packed with 4 grams protein and 4 grams of fiber for just ¼ cup – significantly more protein and fiber than white flour. Spelt is also high in B vitamins such as folate, niacin, and thiamin.

It can be easy to use spelt in your diet. Spelt flour can be used in place of wheat flour or any other whole grain flour in recipes. Adding spelt instead of white flour, can increase the nutritional value of your food. In addition, spelt can be found in many different forms at the local grocery store. There is spelt pasta, spelt flour, spelt cereal and bread. Try it next time for something different in your diet.

Rebecca

Wednesday’s Label Review – Taking a Closer Look at Grains: Bulgur

rmohning — Wed, 09 Sep 2009 12:30:00 GMT

When it comes to whole grains, one great grain to try is bulgur. Bulgur is essentially wheat -- but the grain has been soaked, cooked and dried. Part of the bran is removed but since some remains, bulgur is still considered a whole grain. It contains all three parts of the grain – the germ, bran, and endosperm. Bulgur is a very nutritious grain with 8 grams of fiber per cooked cup and 6 grams of protein. Bulgur is also rich in iron and B vitamins. Using this grain can help you reach the daily goal of 25-30 grams of fiber per day.

People often worry that eating whole grains will require more preparation time. The good news is that bulgur is as quick cooking as dry pasta and is very versatile. Like most whole grains, it's a great addition to soups. But you can also try it on top of salads and use it to extend meat dishes (e.g., add bulgur to your meatball mixture). It also makes a great side dish – it works well in pilafs and is the base for tabbouleh. Like most whole grains, bulgur pairs well with concentrated flavors such as herbs, spices, dried fruits, and nuts.

Next time you make a trip to the grocery store look for this grain in the bulk foods section.

Rebecca

Wednesday’s Label Review: Taking a Closer Look at Beans – Pinto Beans

rmohning — Wed, 26 Aug 2009 14:08:00 GMT

Pinto Beans are extremely popular in the United States and South and Central America. They contain the most fiber of all beans (15 grams per cup). Pinto beans are also high in protein (15 grams per cup), which make them a great substitute for meat.

Since they contain potassium, they have been studied along side other potassium-rich foods for lowering blood pressure. In one study, researchers tracked 40,000 male health professionals over four years. Results of the study found that men who ate diets higher in potassium-rich foods, as well as foods high in magnesium and cereal fiber, had a substantially reduced risk of stroke.

Like many other beans, pinto beans should be presoaked before cooking. Here are a few ways to incorporate pinto beans into your diet:

· Add beans to a soup such as a chili, stew or bean soup.

· You can blend pinto beans with spices to make a dip or spread for a sandwich.

· Add beans to a rice and vegetable dish to make a complete meal with protein.

· Use beans as part of a Mexican-inspired dish, such as in an enchilada or a taco.

Rebecca

Wednesday’s Label Review: Taking a Closer Look at Beans – Lentils

rmohning — Wed, 19 Aug 2009 12:11:00 GMT

Lentils are a protein-packed plant-based food that is an important staple food in many parts of the world. In the Unites States, Washington and northern Idaho, grow a third of the lentils and they celebrate lentils every August at their National Lentil Festival.

Lentils are also one of the best vegetable sources of iron. This makes them an important part of a vegetarian diet. Iron is particularly important for adolescents and pregnant women, whose requirements for it are increased. Eating lentils with foods rich in Vitamin C, such as tomatoes, green peppers, broccoli, and citrus fruits or juices, helps the body absorb iron more efficiently.

Apart from a high level of proteins and iron, lentils also contain dietary fiber, folate, and minerals. One cup of lentils provides 15 grams of fiber and 90% of the recommended daily allowance (RDA) of folic acid. In fact, lentils provide more folic acid than any other unfortified food. Lentils are often mixed with grains, such as rice, which results in a complete dish.

Lentils are simple to prepare. All you need to do is rinse and boil them for 15 to 20 minutes. There is no need to soak lentils. Storing dry lentils is simple. They keep indefinitely in a cool, dry place. After long storage, the color may fade slightly, but the taste will not be noticeably altered.

One final benefit of lentils is that they are inexpensive.

Rebecca

Wednesday’s Label Review: Taking a Closer Look at Beans – Soybeans

rmohning — Wed, 12 Aug 2009 17:12:00 GMT

The next bean in the legume family that I will focus on is the soybean. There is a lot to be said about this fiber- and protein-packed bean. Soybeans are loaded with vitamins, minerals, fiber, isoflavones and essential fatty acids.

There are 16 grams of protein in a ½ cup of soybeans, which is a substantial amount. This serving size has about 188 calories and only 1 gram of saturated fat. The ½ cup serving also has 5.4 grams of fiber. Studies have found that soy protein may help lower blood cholesterol levels if eaten in large amounts. By incorporating soy into your diet, you are replacing high-fat, high-cholesterol animal products, and helping to lower blood cholesterol levels.

Besides being a source for healthy protein, soybeans also contain a good source of calcium, and many processed soy products made from the whole bean, such as tofu, tempeh, roasted soy nuts or fortified soymilk, also contain high levels of calcium. A diet high in protein has been shown to leech calcium out of your bones, leaving them brittle and prone to osteoporosis, but soy protein conserves calcium levels in the body. Soy isoflavones also strengthen bones and guard against osteoporosis.

Isoflavones are one of the active ingredients in soybeans that have been studied the most. They are weak forms of estrogen that mimic the body's natural estrogen and are otherwise known as phytoestrogens. They are plant molecules similar to the human estrogen that can have many beneficial effects on women’s health. Studies have shown that soy isoflavones can reduce the severity of hot flashes and other symptoms during menopause, and they may reduce a woman's risk of breast cancer.

The best news about soy is that it can easily be added to the diet in a variety of ways – here are just a few:

Try using raw soybean, known as edamame.
You can find products where soy has been added, such as soy burgers and other imitation meat products that use T.V.P (textured vegetable protein) made from soybeans.
Choose to drink a glass of chocolate soy milk for a treat.

Rebecca

Wednesday’s Label Review: Taking a Closer Look at Beans – Black Beans

rmohning — Wed, 05 Aug 2009 14:49:00 GMT

This week, let’s focus on another type of bean – black beans, which are often referred to as turtle beans. The flavor of black beans has been compared to mushrooms; they are available year round either as a canned item or dried version.

Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes such as garbanzo beans, which we discussed last week. In addition to potentially lowering cholesterol, the high fiber content of black beans prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Black beans provide antioxidants, similar to grapes and berries. Black beans are also a rich source of other nutrients including iron and folate. A ½ cup serving of black beans can provide up to 20% of the daily value for iron and 2/3 of the daily value of folate.

Here are some ideas of how to incorporate more black beans in your diet:

Include black beans with your other favorite toppings next time you make a stuffed baked potato.
Soups such as chili are an easy way to incorporate more beans into the diet.
When making burritos or wraps, use black beans instead of chicken or beef.
Blend cooked black beans with tomatoes, onions and your favorite spices to create a delicious bean soup.
Make beans and brown rice, as it is a simple dish that makes a complete protein with virtually no fat.
Add a layer black beans, guacamole, chopped tomatoes, diced onions and cilantro to make layered dip.

Rebecca

Wednesday’s Label Review: Taking a Closer Look at Beans – Garbanzo Beans

rmohning — Wed, 29 Jul 2009 16:36:00 GMT

Garbanzo beans are believed to be one of the oldest beans, dating back as far as 5400 BC. Garbanzo beans (also known as chickpeas) have a delicious nutlike taste and buttery texture. They can be enjoyed year-round and are available either dried or canned. They are a very versatile legume and are used in many Middle Eastern and Indian dishes such as hummus, falafels and curries. While many people think of garbanzos as beige in color, there are varieties that feature black, green, red and brown beans.

Garbanzos are very nutritious and full of cholesterol-lowering fiber, as are most other beans. Garbanzo beans have 5 grams of fiber per ½ cup serving. In addition to lowering cholesterol, their high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Beans can be good meat replacements since the combination of beans and a whole grain – such as whole wheat pasta or brown rice – provides protein comparable to that of meat or dairy foods without the high calories or saturated fat. Garbanzo beans offer 6 grams of protein per ½ cup serving. Below are some easy ways to incorporate more of these beans into your diet.

· Purée garbanzo beans, olive oil, fresh garlic, tahini and lemon juice to make a quick and easy hummus spread.

· Sprinkle garbanzo beans with your favorite spices and herbs and eat as a snack.

· Add garbanzo beans to your green salads.

· Make a middle Eastern-inspired pasta dish by adding garbanzo beans to penne mixed with olive oil, feta cheese and fresh oregano.

· Simmer cooked garbanzo beans in a sauce of tomato paste, curry spices, and chopped walnuts and serve this dahl-type dish with brown rice.

· Add garbanzo beans to your vegetable soup to enhance its taste, texture and nutritional content.

Next time you are at the store, pick up the canned or dried version of this bean and add some to your dinner meal.

Rebecca

Wednesday’s Label Review – Spent Foods – Banana Berry Sorbet

rmohning — Wed, 22 Jul 2009 19:29:00 GMT

Sorbets and smoothies are easy to make at home and a great way to sneak in your vitamins and minerals from fruits and vegetables. In this particular recipe from Spent (see below), the banana and berries provide lots of fiber (up to 7 grams) and the berries are high in antioxidants. It is an excellent idea to save calories by using agave nectar as sweetener, rather than juice, since it is so sweet you only need one teaspoon.

Fruit smoothies are similar to sorbets since they both are mainly fruit, ice, and sugar. Often a fruit smoothie is a better choice since it tends to have more whole fruit and fiber and there is typically less sugar in smoothies than in sorbet. Unlike this homemade version, typical sorbets have 36 grams sugar and 160 calories per 1/2 cup.

It is also important to be careful if you are ordering a smoothie at a café since they add lots of fruit juice. Café smoothies can have as much as 73 grams of sugar and can range from 350-400 calories for 16 oz (2 cups). Even though fruit is healthy, be careful with how much you consume at one time and watch the added sugars in the choice you make. Try making your own smoothies or sorbet at home to keep it healthy.

Banana Berry Sorbet (from Spent)

1 banana, peeled, cut into chunks and frozen

1 cup frozen strawberries

1/2 teaspoon vanilla extract

1 teaspoon agave syrup

(Combine all ingredients in food processor and process until well blended and smooth.)

Rebecca

Live Chat on Spent - Today at 3 ET

kiseman — Tue, 21 Jul 2009 07:30:00 GMT

Join the free Live Chat today at 3:00 p.m. ET. Dr. Tony Linares will be discussing our most recent book club selection -- Spent: End Exhaustion and Feel Great Again. Whether you've been reading the book or the blogs, you're sure to find this chat interesting and energizing.

To join the Live Chat, log in at 3:00 p.m. and submit your questions or comments.

Thanks!

Guest Blog by Spent Author, Dr. Frank Lipman – Troubleshooting

DrFrankLipman — Fri, 17 Jul 2009 07:14:00 GMT

Congratulations on finishing the program! You should be feeling much better after following the program for the last 6 weeks. For you folks it is about slowly introducing the foods you have eliminated back into your diet, one food at a time and seeing how you feel. I give guidelines in the book, but it may be worth keeping a food diary as this way it will be easier to see which foods don’t agree with you.

For most people, even if you are sensitive to gluten or dairy, you will still be able to have small amounts. It is when you go over your limit that it becomes a problem. And each person’s threshold is different. This is for you to explore over the next few weeks. Becoming more conscious of how you feel after eating various foods is a great awareness to have.

At the same time, it is about trying to maintain your exercise, relaxation and tennis ball and foam roller releases as needed, and finding a way to maintain your health without becoming too lax or obsessive either. Use the daily beats as tips you can frequently go back to, incorporating whichever ones work for you at the time.

For those of you who are not better at all or those of you who are still not feeling significantly better, the troubleshooting chapter should help determine why and give you tools to help solve the problem. The Spent program was developed to improve function of the various organ systems that are usually involved when you are Spent, but sometimes, specific areas need more targeted therapy and more of a boost. Everyone is different.

But in my many years of doing this, the most common issues that I see and that need to be addressed are…thyroid dysfunction, adrenal dysfunction, gastro-intestinal dysfunction and nutritional deficiencies. In other words, you may need more help with your thyroid function, adrenal function, gastro-intestinal function or more nutrients. The following links at www.spentmd.com may be helpful in determining what is wrong:

§        Adrenal Quiz, http://www.spentmd.com//index.php?nav=89
§        Thyroid Quiz, http://www.spentmd.com//index.php?nav=90
§        Digestive Quiz, http://www.spentmd.com//index.php?nav=92

I would also suggest you go to your doctor and ask him to do regular blood tests to rule anemia, sleep apnea, side effects from drugs or any other disease process that may be causing you to feel exhausted. In addition to the standard blood tests done normally, I recommend requesting additional blood tests not usually done by your physician, see pg 241. I have found these tests extremely helpful troubleshooting what may be wrong.

Please keep in contact with me if you have any further questions at www.franklipman.com

All the best on your health journey

Frank

Dr. Frank Lipman, author of SPENT: End Exhaustion and Feel Great Again (Fireside/Simon & Schuster, January 2009), is the founder and director of the Eleven Eleven Wellness Center in New York City, where his personal blend of Western and alternative medicine has helped thousands of people recover their energy and zest for life. For more information, visit www.franklipman.com.

Discussion of Spent – “What to do Now” and “Troubleshooting” – by Dr. Tony

DrLinares — Thu, 16 Jul 2009 10:55:00 GMT

The last two chapters in Spent focus on the acclimation process that is required after completing the six-week program on restorative healing and finding your natural rhythm.

Dr. Lipman shares his professional experience with us and notes that 80% of his patients feel better after six weeks and the other 20% still need to focus on troubleshooting to improve their natural rhythm.

Dr. Lipman reminds us again that our genetic make-up is still consistent with the hunter-gather civilizations that we evolved from thousands of years ago. I recall reading about the Pima Indians of Northern Mexico that lived as hunters and gatherers several hundred years ago until they settled into the Arizona deserts and reservations. Scientists were alarmed to see that 50% of the Pima Indians developed obesity and diabetes in the U.S. but their counter-parts who still lived remotely in Mexico were lean and free of chronic diseases. The scientists developed the “thrifty gene” theory to explain how easy access to processed foods with high caloric content combined with decreased exercise would create this metabolic imbalance. The genetic make-up of the Pima Indians served them well in times of famine when they lived as hunters and gatherers, but in the modern world with easy access to food, the “thrifty gene” worked against them.

He also introduces the concept “food sensitivities” and cautions us to introduce some of our favorite foods or beverages slowly. Specifically he recommends that we keep a food diary to record our response to all the foods we re-introduce to our bodies and note any specific symptoms. Certain foods may be more taxing for your digestive and hormonal system and could impact the rhythm you have achieved in the six-week program. Increased fatigue, sluggishness, aches and pains, constipation or weight gain can all be symptoms of food sensitivity. Be careful and observant to your body’s needs as you begin to re-introduce the foods you cut out of your diet the past six weeks.

Are you one of the lucky 80% who has re-set their circadian rhythm and is ready to maintain a more balanced lifestyle? Tune in to the Ignite Live Chat online next week (Tuesday, July 21 at 3:00 p.m.) to share your thoughts and insights with us. You can pre-register now for the Live Chat.

I look forward to a lively and Spent-free discussion next week,

Dr. Tony Linares

Wednesday’s Label Review: Spent Foods – Breakfast Panini

rmohning — Wed, 15 Jul 2009 16:26:00 GMT

In the book Spent, the author includes a recipe for a Breakfast Panini that is quick and healthy for people on the go in the morning (see below for a list of ingredients.)

Most of us don’t have a lot of time for breakfast or choose to not take the time in the morning. Either way, you should be sure to eat breakfast to start the day off the right way. Each meal should consist of lean protein, healthy (unsaturated) fat, and carbohydrate from a whole food source such as fruit or whole grains. The Breakfast Panini recipe has all the right ingredients to give you a jump start and reaching the daily goal of healthy fats and vegetables for the day.

The ingredients cover all the basics of a healthy diet. The choice for whole grain bread is essential when making a sandwich. The bread should have at least 3+ grams of fiber per serving and whole grains ensure it is packed with nutrients such as the B vitamins and iron. The healthy fats come from adding avocado to the sandwich and using olive oil to cook the panini. A little fat goes a long way for flavor and helps the breakfast meal be more sustaining.

Adding the arugula and tomato boosts the fiber and nutrients of this breakfast even more. The slice of buffalo mozzarella cheese adds more protein, which is in addition to the protein that’s in the Ezekiel bread.

Breakfast Panini ingredients (from Spent, page 269)

- 1 slice of Ezekiel bread

- 1 slice each of arugula, avocado and tomato

- A drizzle of extra virgin olive oil

- 1 slice of buffalo mozzarella cheese

Rebecca

Guest Blog by Spent Author, Dr. Frank Lipman – Week 6: Sustain

DrFrankLipman — Fri, 10 Jul 2009 16:42:00 GMT

At this point in the program, it’s important to look at ways to sustain this good feeling you have so you don’t slip and go back to being your old, tired self.

Over the last 5 weeks we have slowly been decreasing our total load of toxins by decreasing substances that we put into our bodies that may “burden” us and hinder our feeling vital. This week we will be removing another “burden,” some of the toxins we put on our bodies. Did you know that many of the shampoos, conditioners, deodorant and fragrances you use on your body are loaded with chemicals? Individually, each of these might not cause a problem, but their cumulative effect can overload our normal functioning and slowly cause harm.

One of this week’s assignments is to detox your medicine cabinet, and toss the products that contain the chemicals I list. I know it sounds radical, but it is another way to decrease your toxic load.

One of my favorite websites, the Environmental Working Group www.ewg.org has a great cosmetic data base, which is definitely worth looking at to see how the cosmetics you are using fare. http://www.cosmeticsdatabase.com/splash.php?URI=%2Findex.php

This week you will also learn about the concept of entrainment—how our bodies’ internal rhythms slow down or speed up to match a stronger external rhythm. For instance, you slow down when you are at the beach and speed up in New York City. Learning to use music, nature or even your breath to slow down is something worth doing. I personally use reggae music to slow down. It has a beat of about 60 beats/min which is the rate of a slow heart beat. Try it…it works for me and many of my patients.

And there are 2 wonderful restorative yoga poses that I personally use all the time which will truly revive you and keep you restored.

Finally, part of healing from Spent is having a positive outlook on life. Do something useful and meaningful to you; participate in something you are passionate about. In South Africa, there is a term called “ubuntu,” which means humaneness, kindness, understanding, compassion, tolerance, sharing and respect, all in one. You’ll find that as you care for others and give back, you’ll get even more in return.

Remember to go back to my Web site, www.franklipman.com, where I’m constantly putting up new information and resources to help you and inspire you. You’ve come so far!

One love

Frank

Discussion of Spent Week 6 – Sustain – by Dr. Tony

DrLinares — Thu, 09 Jul 2009 16:27:00 GMT

Week 6 has an interesting stream of topics ranging from removal of toxic chemicals from our bodies to a collection of positive reflections from some of the world’s greatest scientists, philosophers, religious leaders and thinkers. The chapter opens with a great quote from Einstein telling us to “widen our circle of compassion to embrace all living creatures and the whole of nature in its beauty.” Later in Daily Beat 38 we hear a conversation between the Dalai Lama and Bertrand Russell where the Dalai states “the purpose of our life needs to be positive.” Not only was Bertrand Russell a philosopher but he was also a positivistic scientist. The most appropriate book end to the opening by Albert Einstein is a reference to Archbishop Desmond Tutu in the final chapter. Frank Lipman shares with us the Archbishop’s description of the South African word, Ubuntu: “what it means to be truly human, to know that you are bound up with others in the bundle of life, for a person is only a person through other people.”

What resonates very clearly in the final week is that our rhythms are not only aligned with nature but are also inter-dependent upon people close to us and inter-connected with all of humanity. An example of the inter-dependence was the concept of entrainment to our surroundings and the rhythms around us at an unconscious level. If we have a busy hectic pace at work, our adrenaline is pumping and our heart rate and breathing increase. When you go home and relax to calming music and/or meditation, the parasympathetic nervous system tells your heart and breathing to slow down. Our ability to shut off the adrenaline rush and slow down our heart rate is called recovery. For example, when you exercise at the gym or go running, the number of heart beats your pulse drops one minute after exercise is the recovery phase and reflects your level of fitness. A slower heart rate in recovery is consistent with better health.

In Daily Beat 38, Dr. Lipman also notes that the laws of physics support the fact that less energy is used when two objects are entrained or aligned with the surrounding energy. I think the concept of entrainment also applies to Archbishop Tutu’s description of Ubuntu and we are interconnected with other lives over time or “bound up with others in the bundle of life.” The following is an example of how people are connected over time.

When Einstein did his early physics research and published his findings in 1905, he selected a topic related to the movement of water molecules. He was curious about the research published a century earlier by a botanist who coined the word “Brownian Movement” to describe how spores move randomly in water. Einstein knew that the movement was not random but depended on the number of water molecules that bombarded each spore. To prove his theory, he calculated the mathematical formula to predict the movement of each water molecule. His colleagues thought he was wasting his time. In 2005, a hundred years after his publication, researchers at U.C. Santa Barbara used Einstein’s formula in the nano-technolgy lab to make smaller and faster computer chips by directing electrons to move like water molecules.

Enjoy the last chapter and sustain yourself by “widening your circle of compassion”. I look forward to the upcoming Live Chat.

Regards,

Dr. Tony Linares

Wednesday’s Label Review: Spent Foods – Cherry Peach Avocado Smoothie

rmohning — Wed, 08 Jul 2009 19:25:00 GMT

This week in the Spent program, the author suggests a Cherry Peach Avocado Smoothie. If you liked the Banana Berry Smoothie suggested in Week 1, you may like this one too, especially with the addition of agave nectar and avocado.

Smoothies are a great way to incorporate a variety of nutrition into one drink. It is important to watch how much fruit or juice you use since this can add a lot of calories. In this smoothie, sweetness was added carefully using agave nectar. Agave nectar is very sweet so very little is used to keep the calories down to only 180 calories per smoothie per the ingredients in the recipe (see page 271 for a list of ingredients). The avocado and fruit choices give this smoothie a high amount of fiber – 6 grams.

There is some fat in this smoothie from the avocado, but keep in mind these are healthy, unsaturated fats and they help the body absorb other fat soluble vitamins like vitamin E and K. The avocado is a great source of vitamin E as well as potassium. Next time you make a smoothie consider using part of an avocado.

Rebecca

Ignite Book Club – Spent – Week 6 – Sustain

kiseman — Tue, 07 Jul 2009 15:46:00 GMT

We’re in the home stretch of the 6-week Spent program and hopefully we’ve been able to incorporate a lot of the changes suggested by Dr. Lipman into our lifestyle. I know that the restorative exercises have been particularly useful to me, to relax at the end of the day or take a breath during work.

While Week 6 is called Sustain, most of the Daily Beats contain new information. For example, Daily Beat 36 recommends removing chemicals from our medicine cabinet. If you take a look at the list of ingredients to avoid, it’s quite daunting. However, Dr. Lipman does a nice job of telling us what to avoid and where to look for alternatives.

Daily Beats 38 and 39 remind us to relax more, including slowing down and meditating. Some of the suggestions are very easy to incorporate into one’s day including listening to music in your car for a few minutes before going inside your house/work and sitting outside and concentrating on your breathing. The Meditation with Nature advice provided on pages 216 and 217 is a nice way to ease into meditation, with the bonus of getting some time outside, some sun and a walk.

In Daily Beat 40, we learn about the differences between food allergy, sensitivity and intolerances. Symptoms of sensitivity can run the gamut from unexplained fatigue to unexplained joint/muscle pain to irritability. The purpose of providing these symptoms is to show us that, if we’ve made major changes to our diet to eat in the Spent restorative way, as we begin to incorporate those foods we’ve eliminated back into our diets, we can and should watch for food sensitivities.

Finally, the 6-week program ends with Dr. Lipman’s explanation of Ubuntu and the role it should play in out lives. The concept of Ubuntu is explained in Spent as “humaneness, kindness, understanding, compassion, tolerance, caring, sharing, sensitivity, and respect.” Dr. Lipman has found through his experience that people who begin to live life this way and find meaning in their daily activities are happier, feel more fulfilled and are generally less Spent.

This Thursday, Dr. Tony will discuss Week 6 in much more depth. The second installment of the author’s blog will be posted this Friday – if you missed the first one, I encourage you to read it here.

Also, stay tuned for an upcoming announcement about a Live Chat on Spent!

Guest Blog by Spent Author, Dr. Frank Lipman – Week 5: Balance

DrFrankLipman — Fri, 03 Jul 2009 13:00:00 GMT

Now that you are 4 weeks into the program, I assume you are feeling better. By this time, most of my patients are not craving sugar and gluten as much and feeling more energized. If you started an Adaptogen formula, that too should have given you more oomph.

Your sleep should be better too. Introducing an “electronic sundown,” into your evening routine—that is, turning off your computer, the TV and all other electronic equipment at 10pm—hopefully is in place. Darkening the room, too, helps facilitate sleep, so scan your bedroom for any glowing lights. For example, the alarm clock, the charging indicator on your cell phone or the DVD clock and timer are all sources of blinking lights. Turn these off or cover them. Each little bit of light can stop your melatonin levels from rising, which you need to induce the deep restorative sleep your body requires. If you can’t darken your room, wear an eye mask. This period of darkness is essential to reset your natural rhythm.

This week we are going to take some of the concepts and tips you have learnt so far and adjust them. You will learn my favorite Restorative Yoga pose, Supta Baddha Konasana. I believe Restorative Yoga is the perfect solution to the over-stressed state we all are in. As you are supported in the poses, one gets the profound effects of yoga without having to exert any energy. These poses in general, and this one in particular, are particularly good to chill you out at night before bed.

And last week you learned another tennis ball release, this time of the hips, a common area where many of us are tight. Releasing tight muscles and tension will free up blocked energy and not only decrease pain, but energize you too. I combine with an easy stretch you can do while sitting at your desk. I call the two together “Fight Chair Body” because so many of us sit too long and develop tight muscles in our hips because of this. These two exercises done together are a great antidote to this common problem.

In addition, last week I talked about eating seasonally. Now that it is summer, it is much easier to eat locally and with the seasons. The best organic food is what's grown closest to you.

Here are 2 great Web sites to explore to help you eat in this way.

Local Harvest (www.localharvest.com) offers a definitive and reliable nationwide directory of farmers markets, family farms and other sources of sustainably grown food in your area, where you can buy produce, grass-fed meats and many other goodies.

Food Routes (www.foodroutes.org) is a national nonprofit dedicated to “reintroducing Americans to their food—the seeds it grows from, the farmers who produce it, and the routes that carry it from the fields to our tables.”

And finally my blogging Web site (www.franklipman.com), where there is information on why eating locally is important, including a review of the new movie “Food, Inc,” which I highly recommend.

So keep up the good work! I know it is hard and sometimes feels overwhelming, but the results are worth it. Feeling more energized and vital again is something that is worth putting in this effort for.

One love

Frank

Discussion of Spent Week 5 – Balance – by Dr. Tony

DrLinares — Thu, 02 Jul 2009 14:12:00 GMT

In Week 5: Balance, we are asked to add another dietary supplement, omega-3 fish oil, because it helps to reduce inflammation and prevent chronic health conditions including heart disease. Omega-3 fish oil supports the most fundamental building blocks or our body, cell membrane function and integrity. A common theme woven into this chapter is to maintain balance by reducing our exposure to negative elements in the environment or aspects of our lifestyles that increase inflammation.

In Daily Beat 31 - Think Again - we see that wearing a smile and creating a positive perception in a given situation is very important in controlling our sense of wellbeing. Dr. Lipman refers to the psychology of reframing our thoughts into a positive mode. Studies show that people who are negative and non-forgiving (I call it an inflammatory personality) have a higher risk of dying prematurely. Scientists have actually discovered the neurochemistry and centers of our brain responsible for promoting trust and forgiveness. The hormone oxytocin works in our brain to spur feelings of trust and plays an important role in bonding with others. The hormone allows us to trust others even after they have betrayed us by suppressing a region of the brain that controls fear. Interestingly, oxytocin is the same hormone that regulates the birthing process and must play a critical role in maternal-infant bonding.

Daily Beat 33 - Balance Your Hormones - talks about the important role that hormones play in facilitating normal body functions and maintaining our natural rhythms. Dr. Lipman tells us that years of hormonal imbalance creates a condition called “metabolic syndrome”. Twenty years ago we called it Syndrome-X. It includes a cluster of abnormal conditions including obesity, insulin resistance, high cholesterol and high blood pressure. It is estimated that 40% of the adult population may have the signs of metabolic syndrome. The central obesity seen in this condition also creates excess body inflammation. Ultimately, any form of inflammation decreases our longevity.

All of the factors that create greater balance, fish oil, hormone regulation, positive attitude, and good relationships, also help to control the inflammation levels in our body. Seek balance in your life and enjoy Spent - Week 5.

This week we are also fortunate to have a blog by Dr. Lipman, which will be posted on Friday, July 3. We’ll learn from his experience and clinical practice using the Six Weeks of Healing course.

Dr. Tony Linares

Wednesday’s Label Review: Salmon

rmohning — Wed, 01 Jul 2009 13:00:00 GMT

Summer is the time for salmon and the season kicks off early summer and runs through late fall. Salmon is low in calories and saturated fat, yet high in protein. Salmon is known for its omega 3 fatty acids. Omega 3 fatty acids are essential fatty acids, which are necessary, but cannot be made by the body.

In addition to being an excellent source of omega-3s, salmon is an excellent source of selenium, a very good source of protein, niacin and vitamin B12, and a good source of phosphorus, magnesium and vitamin B6.

Salmon is a lean meat choice with only 4 grams of fat and 22 grams of protein in a 4 oz raw steak. If you compare salmon to other meats, like chicken, you will find it is close in calories. The leanest part of the chicken is the skinless chicken breast, which has 1.4 grams of fat and 26 grams of protein in a 4 oz raw portion. On the other hand, red meat can have as much as 23 grams of fat and 20 grams of protein. Keep in mind that a majority of the fat grams in red meat are from saturated fat (bad fats). Therefore, there really is no comparison between salmon and red meat.

When it comes to concerns about mercury, whenever possible, choose wild rather than farm raised salmon. Research published by the Environmental Working Group (July 30, 2003) indicates that farmed salmon poses a cancer risk because it may be carrying high levels of carcinogenic chemicals called polychlorinated biphenyls (PCBs). When farmed salmon from grocery stores was tested, the farmed salmon, which contains up to twice the fat of wild salmon, was found to contain 16 times the PCBs found in wild salmon.

Rebecca

Ignite Book Club – Spent – Week 5 – Balance

kiseman — Tue, 30 Jun 2009 13:00:00 GMT

Dr. Lipman kicks off Week 5 by reminding us that, until now, we have focused on making changes to improve our diet, exercise and posture, and sleep. `Balance’ focuses on our core, including our spirit.

This week includes probably the fewest recommendations around food and supplements. In Daily Beat 29, we learn about the hazards of mercury in fish and learn an astonishing fact – when we eat fish we absorb more than 95% of the mercury in that fish. The book provides a thorough list of the fish we should and should not eat, and how frequently. The “good” fish include anchovies, black cod, wild salmon (not farm raised) and canned sardines (see pages 172 and 173 for the full list). Nutritionist Rebecca Mohning will be doing a nutritional review of salmon in tomorrow’s blog.

Much of the focus in this week is on exercises for the mind and spirit. Daily Beat 31 provides an interesting perspective on how our perceptions can affect our level of Spent. Since we can’t change the external environment, the author supports us viewing things through different lenses – this is an exercise he refers to as “thinking again.” By doing this, we can feel more positive and happy, as well as less stressed.

Daily Beat 34 further supports the idea of changing our feelings, by using touch to feel happier and make others feel happier. For example, he recommends we hug a friend, snuggle with our children or even pat people on the back. The final Daily Beat which supports the whole mental well-being part of Spent is 35 – Forgive. The reason forgiveness is mentioned is that, while we can do exercises (both physical and breathing) to relieve tension, we need to choose to get rid of resentment. Most importantly, we need to forgive ourselves for our mistakes.

Finally, I wanted to draw attention to Dr. Lipman’s favorite yoga pose, the Supta Baddha Konasana on pages 196 and 197. It’s difficult to explain in a blog, so I recommend checking it out in his book or online. But essentially, it is a lying down post that is an excellent way to relax and is supposed to be very good for stress and exhaustion.

On Thursday, Dr. Tony will talk even further about Balance. And next Tuesday, we’ll start the last week in the program, Week 6 (Sustain).

Finally, it’s my pleasure to announce that starting this Friday, July 3, Dr. Lipman will post three weekly Friday guest blogs on Ignite. If you have any questions for him, please feel free to post a comment to his blog for him to answer.

Discussion of Spent Week 4 – Release – by Dr. Tony

DrLinares — Thu, 25 Jun 2009 19:11:00 GMT

The theme of Week 4 – Release is to “check-in” with yourself and ask honest questions about your feelings now that you have completed half of the “Six Weeks of Healing” course. Dr. Lipman notes that your body may feel better, more energized, perhaps you feel slimmer if you lost weight or your blood-pressure and pulse may even be lower.

Whatever your body is feeling, it is important to note that your mind may still be very busy with day to day events, cluttered with thoughts and just a bit exhausted. This is to be expected because the mind is the “hardest part of the body to adjust” according to yoga experts. He recommends that we avoid over-exertion at this time and just take more time to enjoy random unstructured activities and even take a day off from the daily beats. Part of this relaxation process also includes laughing at ourselves, laughing with others and not taking ourselves too seriously because we are mere mortals.

Daily Beat 25 – Fight Chair Body was enlightening because it helps us understand the excessive trauma or stress we put on our muscles and bone structure – such as hip, back and neck joints – when we sit all day. It clearly creates tension, muscle aches and imbalance to our body. This chapter notes the importance of physical movement to counter-balance the muscle-joint fatigue that sets in. The former Chief Medical Officer for the Lumenos health plans, Dr. Mike Parkinson, would fully agree with these recommendations and I can recall him stating that any kind of activity or movement is just as important as structured exercise.

The NEAT study (Non-Exercise Activity Thermogenesis) at the Mayo Clinic showed that your daily movements and walking around was equal to or better exercise than working out at the gym for an hour. I have included the following excerpt from Dr. Levine’s web site http://mayoresearch.mayo.edu/levine_lab/ at the Mayo Clinic:

You can expend calories in one of two ways. One is to go to the gym and the other is through all the activities of daily living called NEAT (Non-exercise activity thermogenesis). It appears that NEAT is far more important for calorie-burning than exercise in nearly everyone.

Even lean individuals store at least two to three months of their energy needs in adipose tissue whereas obese persons can carry a year's worth of their energy needs. It is the cumulative impact of energy imbalance over months and years that results in the development of obesity or undernutrition.

Daily Beat 27 – Eat Seasonally, is also very interesting to see how Dr. Lipman relates our natural eating patterns and the availability of seasonal foods to our genetic evolution as hunters and gatherers. He notes that our bodies had to adjust to seasonal foods because of long periods of famine. Researchers have actually proposed the “thrifty gene theory” to show how our bodies would store energy in fat tissue as a very efficient way to withstand long periods of famine. Our innate and natural rhythms seem to do better when we seek seasonal fruits and vegetables just like our evolutionary ancestors did.

As you read Chapter 4 – Release, make sure to take some time to laugh, get up off your chair and find some local seasonal fruits. Next week we’ll discuss Week 5 – Balance.

Dr. Tony Linares

Wednesday’s Label Review: Summer Foods – Gazpacho

rmohning — Wed, 24 Jun 2009 19:11:00 GMT

During the Spent program Week 3 (Release) we’re talking about eating seasonally. A wonderful food that works best only during the summer is gazpacho. It uses one of the most popular summer vegetables, the tomato.

Compared to many other soups, gazpacho is the most nutritional, because the main ingredient is the tomato. Tomatoes are the main source for lycopene, an antioxidant that is absorbed more readily in the presence of fat, which is provided by the olive oil in gazpacho. Tomatoes are also an excellent source of vitamin C, vitamin A, and vitamin K. They are a very good source of potassium, fiber, and vitamin B. In gazpacho, besides the lycopene, vitamin C and other antioxidants in the tomatoes, you also get a hearty dose of disease-fighting phytochemicals from the bell pepper, garlic and onions.

The best news about the soup is that it only has 46 calories per cup and very little fat. It also has 7 grams of protein per cup which makes it very satisfying. If you’re looking to eat seasonally, and healthfully, go out this summer and try some soup…or make it yourself.

Rebecca

Ignite Book Club – Spent – Week 4 – Release

kiseman — Tue, 23 Jun 2009 18:38:00 GMT

This week marks the mid-point of the 6-week Spent program. And Daily Beat 24 acknowledges that our minds might feel very tired at this point. In Dr. Lipman’s experience, he says that once his patients start feeling better through the program, they want to take on even more and more suggestions to feel less Spent. The message I took away from this Daily Beat is two-fold: it’s OK to make mistakes and if you need a day off of the program, take one.

Several of the Daily Beats touch on removing toxins (both food and environmental). In Daily Beat 22, Dr. Lipman makes a strong case for limiting unfermented soy (the Asian cultures we often model our soy eating off of eat 2 teaspoons of soy a day; soy isn’t a total meat replacement). The phytoestrogens in soy can have a hormonal impact, potentially disrupting endocrine and thyroid function. Instead of eating soy in large quantities, he recommends we limit intake to tempeh, miso and wheat-free tamari or soy sauce, which have been fermented.

Similarly, in Daily Beat 26 he recommends limiting our exposure to chemicals – at the end of the section he gives us some hints to think about around our homes, many of which are easy to do right now. For example, he believes everyone should use a water filter, avoid wearing shoes in the house and switch to natural household cleaners. In my own experience, I try never to wear shoes in the house, especially in the spring with all the pollen on the ground. This Daily Beat served as a reminder that even though there may not be visible pollutants, it’s best to leave the outside, outside.

On the flip side of removing toxins from our environment, two of the recommendations focus on what to add back. Daily Beat 27 reminds us how our natural rhythms support us eating seasonally. To this end, Dr. Lipman says, “I do think that eating more complex carbohydrates in the summer and more animal protein, nuts, and root vegetables in the winter is a good idea.” Essentially, our bodies did not evolve to eat the carbohydrates available in the summer year-round. In Daily Beat 23 he talks about probiotics and the benefits for those with digestive problems – these are available in stores and can be added to the smoothie recipes at the end of the book.

Throughout Week 4 there are new and previously discussed restorative exercises recommended. The exercises to fight “chair body” seem easy enough to do in an office setting – I’ve just started incorporating the Piriformis Stretch on page 158 into my routine. In addition, a great way to fight that physical exhaustion and discomfort from sitting all day is with a walk around the building or on the stairs (he recommends 7 minutes of every hour). If there’s nothing else we take away from Week 4, I think this is a hugely helpful recommendation.

On Thursday, Dr. Tony will continue our discussion of Week 4 and next week we move on to learning to have Balance, with Week 5.

Discussion of Spent – Week 3 – Adapt – by Dr. Tony

DrLinares — Thu, 18 Jun 2009 19:43:00 GMT

I thought this chapter’s theme provided a simple and concise message – adaptation to a more relaxing environment is a means to finding our natural rhythm. Dr. Lipman makes the point that most of us live on the extremes of social extroversion or self-imposed work related isolation and have difficulty fine-tuning our work-life balance to find inter-personal harmony. Three beats resonated very well with my experience and past research. They include the power of friendships, the power of the sun and the power of music in creating a healthy and preventive care environment.

Researchers at Harvard Medical School recently published an article in the British Medical Journal on the health and happiness benefits of social networks including three degrees of friendship. Nicholas Christakis studied a social network from the Framingham Heart Study (over 20 years) and discovered that a person’s happiness was not only dependent on the happiness of an immediate friend but also on the happiness of the friend’s friend and their friend’s friend’s friend. When you are better connected to happy people, friends, and family your chances of being happy and healthy increase significantly. The article was featured as the cover story for the January 2009 issue of New Scientist and read: “Detox your life – How friends can transform you.”

In Daily Beat 18 we are told that humans “evolved in and under the sun and we are genetically engineered to get sun.” Sunshine is another element that helps regulate our circadian rhythms, metabolism and hormone functions. It is estimated that 35 million Americans may suffer mood disorders during the winter months – also called seasonal affective disorder (SAD) – and a contributing factor is the lack of sunlight during the winter, which is especially prevalent in northern states. Over 75 percent of those affected by SAD are women, and the majority of these individuals are over the age of 30. Some of the symptoms include:

Increased sleep
Increased appetite with carbohydrate craving
Marked increase in weight
Irritability
Interpersonal difficulties (especially rejection sensitivity)
Leaden paralysis (heavy, leaden feelings in arms or legs)

The Agency for Healthcare Research and Quality practice guidelines recommend light therapy as an effective treatment option for seasonal depression.

Rounding out the relaxation exercises in this chapter was Daily Beat 21 that discussed the use of music by many cultures to help healing and promote well-being. In my own brief research, I was surprised to discover that there is actually an organization that promotes the science of music as medicine and a healing art: the International Society for Music in Medicine. Last year at the annual meeting of the American Heart Association, doctors from University of Maryland School of Medicine showed that “listening to your favorite music may be good for your cardiovascular system.” Dr. Miller presented his research that demonstrated improved blood flow caused by the release of endorphins. Just 30 minutes of enjoyable music each day can lower your systolic blood pressure, relieve stress, and decrease pain. I agree with Dr. Lipman that everyone can use music daily as a health and wellness strategy.

I hope you enjoy Week 3 – Adapt as much as I did and I look forward to Week 4 – Release.

Dr. Tony Linares