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May 2009 - Posts
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The opening chapters of Frank Lipman’s book – beginning with “Spent: An Epidemic of Exhaustion” – set the tone for all of us to better understand how our physical, emotional and spiritual needs are impacted daily by a modern day stressful environment that removes us from our natural bio-rhythms and full capabilities. I like the example Dr. Lipman uses of his early experience in the South African village of KwaNdebele where he noted that the simplicity of daily life did not create the typical fatigue, anxiety, insomnia and chronic medical problems that he was observing in his urban private practice.
Today, medical specialists agree that 70 to 80% of chronic health conditions (like heart disease, cancer, and diabetes) can be prevented by modifiable risk factors related to diet, exercise and lifestyle choices. A good example is the Okinawans who live on the islands between Japan and Taiwan. They have a very simple and active lifestyle with a diet rich in whole grains, legumes, fish and minimal sugar or processed flour. Researchers have determined that Okinawans are the longest-lived population in the world and attribute this to their lifestyle and diet. Many individuals are well over 100 years old and breast or prostate cancer is non-existent.
Lipman introduces us to a few key concepts that are worth noting in more detail. Understanding our natural body rhythms and “our natural genetic blueprint for living” are the concepts that merit further discussion in describing a person’s “total load”. His estimate is that a normal person’s total load or natural tolerance for stress has quadrupled in the last 30 years and, as a result, we are no longer in sync with our natural rhythms. Another way of thinking about our life path is to envision that we are born with very unique and personal genetic hardware but our lifestyle, environment, and behavior choices becomes the software that ultimately modifies or determines our health status, wellness or illness profile. In reality, Lipman tells us that we can change that software today by taking the steps he outlines in the second chapter called “Prepare”. This chapter is about getting our new environment ready for restorative changes to our diet and lifestyle.
Again, I feel that both of the introductory chapters set the stage for us to become more aware of the direct causes of the exhaustion epidemic. In addition, these chapters will help us begin a plan of action that starts with greater knowledge of our own body rhythms and greater motivation to experiment with some of the steps that Dr. Lipman proposes in a dietary and exercise restoration plan to renew our natural energy sources.
Enjoy the book as you prepare your kitchens for the next steps. Next week we will discuss Week 1 – Nourish.
Dr. Tony Linares
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Since the new Ignite Book Club selection just started – Spent: End Exhaustion and Feel Great Again – we thought it would be a good opportunity to talk about some of the foods mentioned throughout the book. Each Wednesday during the Book Club, you can tune into the Health Blog to read reviews of foods Dr. Lipman has highlighted in the book.
In Part 1 of Spent, Dr. Lipman discusses a variety of foods to have on hand to prepare our kitchens. One of the foods recommended is a grain, called quinoa. Quinoa is a lesser known, recently rediscovered, grain-like seed. It is a close relative of green leafy vegetables like spinach and Swiss chard. It contains all 9 essential amino acids making it a complete protein, so it’s perfect for vegetarians. Quinoa is also high in many minerals including potassium and manganese, a key player in the body’s absorption of nutrients. Quinoa is fluffy, creamy, and slightly crunchy, similar to couscous, and can be prepared in similar ways.
Quinoa is packed with protein and fiber (12g and 13g per ½ cup, respectively), with no saturated fat and cholesterol. See below for a sample Nutritional Label for quinoa. Next week we’ll take a look at a one of the foods from Week 1 (Nourish) in the book.
 Rebecca
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Last week we kicked off our Ignite Book Club selection, Spent: End Exhaustion and Feel Great Again by Frank Lipman, MD. Dr. Tony gave us a quick introduction to the book and helped us get excited about what we might learn through this book. We’re starting out our review today with a look at Part 1 of the book.
In the first chapter – Spent: An Epidemic of Exhaustion – Dr. Lipman takes us through a sample scenario of someone who is Spent and provides a list of 13 questions which can help a person determine if they are Spent. These questions ask about all different aspects of our lives, such as how tired and refreshed we are, our digestive system, our concentration and our motivation. He believes that feeling run-down is not part of the normal aging process and his program is built on that experience.
During this first chapter, the author focuses on two interesting perspectives: Rhythms and Total Load. We learn that the program will address how our bodily rhythms should work, such as sleeping when it is dark, spending time in the sun and eating seasonally. The total load is the amount of stress we have – physical, psychological and environmental – and we can affect our total load through our lifestyle choices. (See page 12 of the book for a nice analogy between Spent and gardening.)
The second chapter – Prepare – focuses on getting our kitchens ready for the Spent approach to eating or restorative eating. We learn that this approach is not designed to limit the amount of food we eat, but the types of food and when and how we’re eating it. Through Dr. Lipman’s experience, he also found a common thread among people who are Spent – their digestive systems aren’t working optimally – often because the lining of the intestine may be damaged and the “good” bacteria aren’t thriving.
In the second half of this chapter, you will find a list of rules for cooking and eating (much of which focuses on preparation) and a method for cleaning and stocking up your kitchen – all of which is preparation to eat restoratively. To follow the Spent way of eating, Dr. Lipman recommends removing partially hydrogenated and hydrogenated fats (trans fats), artificial sweeteners, refined sugars (including high-fructose corn syrup) and several other additives. He provides a list of pantry/refrigerator staples, which includes organic, non-processed products (see pages 30-34 for a short list), such as raw nuts, organic canned beans, grains such as quinoa and fresh fruits and vegetables.
One of the more useful pieces of advice I got from Part 1 of the book is the importance of following our own bodily rhythms we make changes. Dr. Lipman recommends going at our own pace (not necessarily the pace of the book) and not beating ourselves up for making mistakes along the way.
On Thursday, Dr. Tony will discuss Part 1 of the book in more detail. Starting next Tuesday, June 2, we’ll delve into the healing program, looking at Week 1 (Nourish) first. And as always, if you have any thoughts on this first part of the book, please share them through comments to this blog.
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The next IGNITE series covers the book "Spent" by Dr. Frank Lipman. The topic of fatigue, exhaustion and how to re-energize ourselves seems to be very timely. Are we in the midst of an exhaustion epidemic? Are we a nation of workaholics that can't find the right formula for work-life balance?
In SPENT, Dr. Lipman brings focus to an epidemic that is making an explosion in our society; exhaustion, fatigue, and a feeling of being sapped of all energy. Fatigue is among one of the most common reasons for a person to visit a doctor or medical practitioner. For doctors, a complaint of feeling tired all the time or having fatigue is frustrating as they have no drug or recognized medication they can prescribe.
Fatigue is weariness. It can be both physical and mental. Physical fatigue is the inability to continue functioning at the level of one's normal abilities. Mental fatigue, on the other hand, rather manifests into a state of sleepiness.
Fatigue can be part of many organic diseases which make you feel tired when you are unwell as your body is using its energy to try and combat the disease and return you to optimum health. The bodily processes of healing can leave little energy available for normal day to day living and lead to exhaustion and fatigue.
The importance in some of the messages Dr. Lipman offers is that making small changes in your lifestyle and behavior can have a big impact. Fatigue can be beaten with a consistent effort of good nutrition, exercise, and many other recommendations which you'll find in Dr. Lipman's book.
If all of this sounds familiar, then perhaps you should tune into this series..........
Enjoy your journey to better health,
Dr. Tony Linares
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Another common summer vegetable is cabbage. Cabbage is part of the cruciferous family of vegetables, along with broccoli and bok choy. As with broccoli, cabbage may reduce the risk of some forms of cancer including colorectal cancers. Cabbage leaves are known for their medicinal value since they are used to treat inflammation.
Cabbage can be consumed raw, cooked, steamed or in soups or stews. A very familiar recipe made with cabbage is cole slaw. Making cole slaw from fresh green cabbage is a good choice because it retains so much of its nutritional value. Make a great tasting slaw by cutting the cabbage in long thin pieces, then cutting the long pieces down to about three inches. Add grated carrots, diced yellow onion, some parsley and lemon juice, and mix in just enough mayonnaise to give it a bit of a creamy texture. Leave the cole slaw in the refrigerator overnight and it will begin to ferment. The fermentation is extremely healthy for the intestines, makes the cabbage easier to digest, and tastes fantastic.
Cabbage is high in beta-carotene, vitamin C and fiber. See the nutritional label below for an overview of 1 cup of raw cabbage. Explore cabbage as another easy alternative in your salad this summer.
Rebecca
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As we announced last week, we're excited to kick off the next Ignite Book Club – Spent: End Exhaustion and Feel Great Again by Frank Lipman, M.D. This book discusses the feelings of fatigue, unexplained back/joint pain, distractibility and insomnia and labels this an epidemic of being "Spent". Dr. Lipman's book promises that this feeling of general wellness is not something that is normal or to be expected as we age and offers what he considers a "proven solution" to being Spent.
Starting next Tuesday, May 26, we'll discuss this intriguing book, beginning with Part 1 – Are You Spent? We'll review the chapters titled "Spent: An Epidemic of Exhaustion" and "Prepare". Then on Thursday, May 28, Dr. Tony Linares, National Medical Director, will delve even deeper into this same section of the book, to start us off on our journey.
We'd love you to follow along each week on the Health Blog as well as pick up a copy of the book to read along with us and share your thoughts. To get ready, here’s a sample of some reviews for this book:
An excerpt from the Library Journal review says, "Lipman's book includes notes on the studies he cites, which improves his credibility. Rather than a separate cleansing regimen, Lipman incorporates his detoxification into the complete program, recommending a gradual removal of various foods as well as the addition of yoga stretches and movements."
According to Dr. Mehmet Oz, author of YOU: The Owner's Manual (a previous Ignite Book Club selection), "When you're running on empty, the first step can be the hardest. In Spent, Dr. Lipman provides 42 options to jump-start your body and keep it cruising." And Dr. Christiane Northrup, author of Women's Bodies, Women's Wisdom (another previous Ignite Book Club selection), "Spent is a gold mine of life-enhancing, energy-restoring health wisdom – all presented in easy-to-follow bite-sized pieces that go down easily. Following the instructions in this book will change your life!"
You can also read customer reviews online, through book Web sites such as Amazon and Barnes & Noble. We look forward to seeing you back here next Tuesday for Part 1!
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We're thrilled to announce our next Book Club selection -- Spent by Frank Lipman, M.D. In this recently released book, the author takes a look at how so many of us:
- feel unusually tired,
- have trouble sleeping,
- have issues with digestion,
- have aching muscles and joints ,
- feel like we're aging too quickly and
- are "running on empty".
And Dr. Lipman attributes all of these issues to being "Spent", what he considers to be "an epidemic of exhaustion". The book takes us through a 6-week program focusing on a range of topics including our eating, nutrition, sleep, exercise, and more -- all in order to help us feel less tired and have more energy.
As with previous Book Clubs, we'll be discussing chapters each Tuesday in our Health Blog and Dr. Linares will join us again to provide more in-depth thoughts on the week's chapters each Thursday. On Tuesday, 5/19, we'll introduce the book and some of the book reviews it has received. On Tuesday, 5/26 we'll review Part 1 of the book, which talks about what being "Spent" is and how to prepare for the 6-week healing program. Please join us for this journey. You can find this book at bookstores and online.
Happy Reading!
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Over the past few weeks we have discussed many types of strength training programs. It is important when you choose a type of strength training method that you tailor it to meet your specific training goals. There are 3 major determinants to consider when you are ready to get started: frequency, duration, and intensity.
How many times per week are you planning on lifting weights? How many reps and sets should you do? These determinants will establish the overall effectiveness of your strength gains or the results you get.
For a beginner you want to start with a basic strength training program. You should start with lighter repetitions, fewer sets, and use machines that help you with form. Starting out slowly allows your muscles and joints to adapt, which decreases the risk for injury.
Remember to warm-up for at least 5 minutes and stretch before getting started. When you lift weights in the beginning, be sure to start out with 1 to 2 sets of every exercise doing 10-15 repetitions. After a few weeks you can gradually increase the number of sets to 3 and add more weight. Gradually work up to lifting 3 times per week doing 3 sets of 10-15 reps. Remember to stretch after each workout to minimize muscle soreness.
If you are more experienced and are looking for rapid strength gains then try moving into different exercises that will challenge the muscles in a variety of ways. Increase the weight and lower the number of repetitions. Remember to work each muscle group 3 times per week for maximal strength gains. You may be surprised how quickly you will achieve your training goals. Be sure to take 1 day each week to rest the body, which will decrease risk of injury. Also, don’t forget to add some cardio to your weekly strength training workouts. And as with all new routines, talk with your doctor first.
Rebecca
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Sweet potatoes are some of the most nutritious vegetables around. They can be found in your local markets year-round, however they are in season in November and December. There are about 400 types of sweet potatoes and the skin and flesh can range in color – cream, yellow, orange, and pink to a very deep purple. There is often much confusion between sweet potatoes and yams; the moist-fleshed, orange-colored root vegetable that is often called a "yam" is actually a sweet potato.
The sweet potato is an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet potatoes make a great substitute at a meal for rice or pasta which don’t compare in the nutritional value. Sweet potatoes are only 90 calories per ½ cup and have 3 grams of fiber, so a medium size sweet potato has just 115 calories, almost 4 grams of fiber, and more than 400% of your daily vitamin A needed.
Since sweet potatoes have so much beta-carotene and vitamin C, they are a high antioxidant food. These antioxidants work to eliminate free radicals, which can damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer.
A few quick serving ideas:
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Slice the sweet potato into strips and spray with olive oil. Bake in oven to make sweet potato fries.
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Steam cubed sweet potatoes, tofu, and broccoli. Mix in raisins and serve hot or cold with a curried vinaigrette dressing.
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Make a dessert with sweet potatoes such as sweet potato pie, bread, muffins or pudding.
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Cube sweet potatoes and add curry and raisins and bake until done.
Rebecca
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There is yet another way to get your strength training if you like the idea of a group exercise class. There are several exercise classes or programs to follow and they will help with muscle building. Health clubs offer classes for total body fitness or group power lifting, and as a rule, such classes use many different types of weight training gear including barbells, hand weights, and resistance bands. This type of fitness class normally lasts for around an hour and during that time every muscle group within the body (from triceps to the leg muscles) are worked into the program.
Group strength training classes tend to be very popular and well attended by women. These classes are popular since they often provide cardio at the same time as strength training, and they are usually less intimidating than lifting weights in the weight room.
Strength training helps to form and tone your muscles into lean mass without the bulk. It also incorporates cardiovascular benefits as well, due to the pace that you move during the program. Also importantly, attending a strength training class led by an instructor ensures that you are doing the exercise with proper form, thus avoiding injuries.
If you would prefer not to attend classes in a health club, you can get some hand weights and/or bands and follow a workout DVD at home. Another option outside of the health club is the outdoor group fitness classes, otherwise known as boot camp. Boot camp classes are similar to the indoor cardio weight classes since they combine strength training for all the muscle groups along with a cardio routine. You also have the opportunity to run around outside and use nature as part of the additional challenge.
The bottom line is to find a program you will enjoy so you will continue to do the workouts.
Rebecca
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As we enter the summer months, there is another popular vegetable to spotlight – the cucumber. Although some cucumbers are available year round, they are at their best from May through July. Cucumbers are from the same family as watermelon, zucchini, pumpkin, and other types of squash. There are many varieties of cucumber – some are grown to be eaten fresh and others are grown to be pickled.
Scientifically, cucumbers are classified as fruits – since they have an enclosed seed and develop from a flower. Much like other vegetables, such as squash, cucumbers have a somewhat sour-bitter flavor, so they are often perceived, prepared and eaten as vegetables.
The flesh of cucumbers is primarily composed of water, but also contains vitamin C and caffeic acid, both of which help soothe skin irritations and reduce swelling. Cucumbers have a hard skin that is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium.
Cucumbers are also very low in calories – only 16 calories per cup! Therefore, they for a great in-between meal snack.
A few quick serving ideas:
- Mix diced cucumbers with sugar snap peas and mint leaves and toss with rice wine vinaigrette.
- For refreshing cold gazpacho soup that takes five minutes or less to make, simply purée cucumbers, tomatoes, green peppers and onions, then add salt and pepper to taste.
- Add sliced cucumber, lemon wedges, and mint to a pitcher of water to make a refreshing drink.
- Take nonfat sour cream and add chopped/drained cucumber with some garlic for a tasty dip.
Rebecca
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