Health Blog

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.

Rebecca

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.

Rebecca

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

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

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

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

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

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

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

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.  

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

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

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  

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.  

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