Dr Frank Lipman http://www.drfranklipman.com Functional and Integrative Medicine Thu, 25 Aug 2016 20:59:26 +0000 en-US hourly 1 Superband Strong http://www.drfranklipman.com/superband-strong/ http://www.drfranklipman.com/superband-strong/#respond Thu, 25 Aug 2016 09:00:05 +0000 http://www.drfranklipman.com/?p=27652 Use resistance bands for a full-body, do-anywhere workout.

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Superband
Written by Jennifer Blake, RKC
Reprinted with permission from Experience Life Magazine.

This total-body superband workout comprises four supersets, each including two exercises performed back to back. Complete all the assigned rounds in each superset before moving on to the next. Rest as needed at the end of each round. Use light- or medium-resistance bands; if maintaining good form is challenging, reduce the resistance or perform fewer reps.

SUPERSET A: LEG-STRENGTH FOCUS

Complete three rounds of the superset.

Superband Squat

Superband-2
  • Loop a superband around your waist and then cross the loop like an X in front of you. Step on the loop, feet shoulder width apart.
  • Squat down, aiming to get your thighs parallel to the floor. Keep your chest up and weight evenly balanced across your feet. Don’t let your knees cave inward.
  • Stand up, and repeat for 10 to 12 reps.

Superband Lateral Side-Walks

Superband-3
  • With the superband in the same position, bend your knees and lower down into a quarter-squat.
  • Without rocking or using momentum, take a small step to the side with your left foot, then follow with your right. That’s one rep.
  • Complete 5 to 8 reps in one direction before repeating in the other direction.

SUPERSET B: UPPER-BODY PUSH-PULL FOCUS

Complete three rounds of the superset. Both moves can be performed standing or in a kneeling or half-kneeling position.

Superband Chest Fly

Superband-4
  • Loop a band around a sturdy anchor at chest level.
  • Face away from the anchor, grasping one end of the band in each hand.
  • Raise your arms out to the sides, parallel to the floor and shoulder height. Step away from the anchor so there is tension on the band. Keep a soft bend in the elbows and assume a split stance.
  • Reach your arms to the front, touching your fists together. Extend your arms back to their start position and then bring them forward again, halfway. Return to start to complete one rep. Repeat for 8 to 12 reps.

Superband Horizontal Row

Superband-5
  • With the band still looped around a sturdy anchor at chest level, face the anchor, with one end of the band looped in each hand.
  • Extend your arms and step away from the anchor so there is tension on the band. Assume a split stance.
  • Brace your core, tuck your shoulder blades, and draw your elbows back and down, skimming them past the side of your body. Straighten your arms and then row the elbows back again, halfway. Straighten your arms to complete one rep. Repeat for 8 to 12 reps.

SUPERSET C: SHOULDER FOCUS

Complete three rounds of the superset.

Superband One-Arm Shoulder Press

Superbad-6
  • With your left foot, step on one end of a band, and grasp the other end with your left hand.
  • Bend your arm and raise it so your hand is by your shoulder.
  • Distribute your weight evenly on both feet and brace your core.
  • Press your fist up to fully extend the arm overhead.
  • Pull your arm back down to the start position.
  • Complete 5 to 8 reps on one arm before switching to the other.

Superband Lateral Half-Raise

Superband-7
  • With one foot on the middle of the superband and your other foot slightly behind, grasp the band with both hands, about a foot apart.
  • With your arms at your sides, tuck your shoulder blades down, brace your abs, and slightly tuck your chin.
  • With palms toward the floor, raise both arms up and out to the side until they’re about mid-torso height.
  • Return to the start position and repeat for 10 to 15 reps.

Note: If your shoulders hunch up during each rep or you need to use momentum to lift your arms, use a band with less resistance.

SUPERSET D: TOTAL-BODY-CONDITIONING FOCUS

Perform this superset for as many rounds as possible — with good form — in 10 minutes.

Superband Jump Squat

Superband-8
  • Loop a superband around your waist and then cross the loop like an X in front of you. Step on the loop, feet shoulder width apart.
  • Squat down, aiming to get your thighs parallel to the floor. Don’t let your knees cave inward.
  • Jump up, extending at the ankles, knees, and hips.
  • Land softly in the squat position with feet shoulder width apart. Complete 15 reps.

Note: If you’re not a fan of jumping, no problem. Perform the Superband Squat (above) instead.

Superband-Resisted Push-Up

Superband-9
  • Assume a high plank position with a band stretched across your back and anchored under the palms of your hands.
  • Brace your core, squeeze your glutes, and lower yourself toward the floor, pointing your elbows 45 degrees behind you.
  • Push into the floor to return to the start position. Repeat for 5 reps total.

Note: Instead of dropping to your knees to make this move easier, elevate your hands on a box, bench, or wall.


Jennifer Blake, RKC, is a fitness writer and strength coach in Minneapolis.  Reprinted with permission from Experience Life Magazine.

Experience Life magazine is an award-winning health and fitness publication that aims to empower people to live their best, most authentic lives, and challenges the conventions of hype, gimmicks and superficiality in favor of a discerning, whole-person perspective. Visit www.experiencelife.com to learn more, to sign up for Experience Life newsletters, or to subscribe to the print or digital version.

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Do GMOs Feed the World? Not Exactly http://www.drfranklipman.com/gmos-feed-world-not-exactly/ http://www.drfranklipman.com/gmos-feed-world-not-exactly/#respond Tue, 23 Aug 2016 09:00:41 +0000 http://www.drfranklipman.com/?p=27614 But, they are used to create processed foods, feed livestock, and fuel cars.

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GMO
The biotech industry wants you to believe that their products — namely, their genetically engineered seeds and the portfolio of industrial agrochemicals needed to grow them — are essential to feeding the world.

It’s a great talking point, often repeated, but is it true?

When you look at the data of how GMOs are used, it turns out that GMOs are actually used to fuel cars, create processed foods, and feed animals in the United States.

The world? Well, that part isn’t exactly true.

GMOs are now present in 80 percent of conventional processed food in the U.S., often in the form of genetically modified corn, which is used to make high-fructose corn syrup (HFCS), glucose and dextrose, starch, corn oil, beverage alcohol, industrial alcohol, and fuel ethanol.

Amazingly, the USDA boldly states: “Government programs have been instrumental in the development of the HFCS markets.” In other words, our taxpayer dollars are hard at work making processed foods. Corn crops receive enormous subsidies and financial aid. Veggies? Less than 1 percent.

What about those animals? Seventy percent (70%) of U.S. soybeans and 48 percent of U.S. corn go into livestock, poultry, and fish feed through commercial and on-site feed productions. Bonus fact: Those same animals now account for 80 percent of antibiotic use in the U.S.

Basically, any animal products not certified USDA organic or Non-GMO verified are very likely to be the product of GMO-fed animals.

And, what about the alternative fuel in our cars? Well, 28 percent of U.S. soy goes into fuel production and about 40 percent of U.S. corn production goes to make ethanol. According to Forbes, “With more than 60 nations having biofuel mandates, the competition between ethanol and food has become a moral issue. Groups around the world oppose biofuels because they push up food prices and disproportionately affect the poor.”

In 2000, according to Forbes, which cites a report from Iowa State University, “over 90 percent of the U.S. corn crop went to feed people and livestock, many in undeveloped countries, with less than 5 percent used to produce ethanol. In 2013, however, 40 percent went to produce ethanol, 45 percent was used to feed livestock, and only 15 percent was used for food and beverage.”

When you actually understand the financial incentives behind the biotech industry, you can see that their promise to “feed the world” is really just PR spin to feed their bottom line.

GMOs and the portfolio of chemicals required to grow them don’t actually feed the world — but they do feed shareholder return. Or at least they did until the world started catching on to this PR spin.

To bring complete clarity to the PR play here, Forbes recently stated:

“The grain required to fill a 25-gallon gas tank with ethanol can feed one person for a year, so the amount of corn used to make that 13 billion gallons of ethanol will not feed the almost 500 million people it was feeding in 2000.”

Bottom line? We don’t need GMOs to feed the world. We simply have to stand for smarter policy.

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DIY Beauty: An Interview With Skin Care Expert Deborah Burnes http://www.drfranklipman.com/diy-beauty-interview-skin-care-expert-deborah-burnes/ http://www.drfranklipman.com/diy-beauty-interview-skin-care-expert-deborah-burnes/#respond Mon, 22 Aug 2016 09:00:06 +0000 http://www.drfranklipman.com/?p=27685 Trying to avoid the toxic ingredients found in most commercial personal-care products? You can create all-natural products at home without looking too far past your pantry.

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Skin care
Are your skincare products toxic? If you live in the U.S. and buy commercial personal-care products, the answer is most likely “yes.”

Unlike the European Union, which has banned more than 1,300 chemicals from cosmetics that may be linked to endocrine disruption, cancer, and reproductive problems, the U.S. Food and Drug Administration has only banned 11 ingredients. As The New York Times editorial board noted last week, “that shocking discrepancy makes clear how far behind the United States is in this area.”

That’s the bad news. The good news? You can create all-natural skin care products at home without looking too far past your pantry. In her new book, Natural Beauty Skin Care: 110 Organic Formulas for a Radiant You!, skincare expert Deborah Burnes, founder of Sumbody Skin Care, creates eco-friendly recipes for everything from shampoo to face masks to moisturizer. I decided to ask her a few questions about how — and why — we should make our own personal-care products, and here’s what she had to say:

Why should someone choose natural skin care products over the products offered at both drugstores and high-end cosmetics counters?

You can control the quality and make sure you are not being exposed to toxic ingredients. Also, you will have a product that is at its peak — as opposed to most store-bought items, which can sit on shelves for months before being purchased.

You’ll also save money. For example, you can make almost all of the scrubs you find in stores at home, using easily accessible ingredients like avocado oil and used coffee grounds.

Lastly, you’ll be helping the environment. Mass-produced body products can contain toxic chemicals that contribute to pollution problems, and they are often manufactured in containers that don’t break down over time. By making your own, you can control the ingredients — and use reusable, earth-friendly containers.

What are some essential tools to have on hand when making your skin care products?

One of the best things about homemade skin care? You probably already have all of the tools you need in your kitchen! Here’s what you need:

  • Bowls (metal or glass bowls are recommended; wood can hold bacteria)
  • Cheesecloth
  • Grater
  • Measuring cups
  • Pots
  • Spatulas
  • Spoons
  • Funnels
  • Whisk
  • Hand mixer
  • Ice tray
  • Coffee grinder
  • Mini chopper or food processor

A mini slow cooker, too, will make your life easier, and cut down considerably on the time it takes to create these products. It’s best to have one devoted especially to your DIY products.

Is there a particular recipe from Natural Beauty Skin Care that’s good for all skin types?

The majority of the recipes work on all skin types, but the activated charcoal cleanser, in particular, is a great choice. It goes deep into your pores and pulls out all the old oils and dirt, allowing skin to breathe again. Congested pores worsen all skin issues and accelerate skin aging. For deep-pore cleansing and detoxing, this is my go-to cleanser:

  • 1⁄2 tsp. activated charcoal
  • 3⁄4 tsp. jojoba oil
  • 1 tbs. French green clay
  • 2 tbs. finely ground sunflower seeds

Add all ingredients to a mini chopper or blender, and blend well. Transfer to a small airtight container.

The cleanser will be powdery or what I call a “cleansing paste,” and you will need to activate it with water at the time of use. For dry masks, it takes just about 1⁄8–1⁄2 of a teaspoon of water added to a dime-size amount for the right consistency. After washing, rinse completely. Use twice daily as needed. This formula will keep in the refrigerator for up to 3 weeks, and from 4 to 8 months in the freezer.

Is there a recipe in the book that can be used as a foundation for others?

Many of the recipes in this chapter call for this basic body oil. This is an easy-to-make blend of some of my favorite oils. You can apply it right to your body for a dose of moisture or mix it into the recipes as called for.

  • 1⁄4 cup olive oil
  • 1⁄2 cup safflower oil
  • 1⁄8 cup avocado oil
  • 1⁄8 cup apricot oil
  • 2 teaspoons rosehip oil
  • 2 teaspoons carrot oil

In a medium bowl, combine all the ingredients and mix well. Transfer to an airtight container. (A bottle with a pump or flip top works well for all the body oils.)

If you had to recommend one hair product from the book, which one would it be?

I’d have to go with the “Hair Tea.” It’s a nutrient-filled blend of herbs, which can strengthen and repair hair, and it’s the building block of many of the recipes in the chapter on hair care.

For more on chemicals in commercial personal care products, see the Campaign for Safe Cosmetics.

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Be Well Success Story: “I wish I had done this for myself sooner” http://www.drfranklipman.com/well-success-story-wish-done-sooner/ http://www.drfranklipman.com/well-success-story-wish-done-sooner/#respond Fri, 19 Aug 2016 09:00:15 +0000 http://www.drfranklipman.com/?p=27621 How the Be Well Cleanse helped one woman overcome a host of health problems and gain newfound clarity.

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Be Well Cleanse
By Tammy Green, as told to Katrine van Wyk

I’ve been a self-professed health nut for most of my life. I practiced ballet for years and then turned to running, and I was a vegetarian for a long time. The problem? Even though I was eating my vegetables and staying very active, I wasn’t feeling great! My weight was creeping up despite all of my efforts, and I wasn’t sleeping well. My mood was also swinging up and down throughout the day, and I developed digestive issues.

I went to several doctors to ask about why I was so tired, and I was told it was just my age and stress. One doctor even told me to “drink more wine.” Because these doctors chalked it up to stress, I would endure periods where I would try to ignore it, block it out, or just pretend it was not happening.

Before the Be Well Cleanse, I really thought I knew everything there was to know about health, but the Cleanse opened my eyes to what’s really possible. Gosh — I wish I had done this for myself sooner! Although I did personal health research for years, it took finding Dr. Lipman’s books and website to begin to craft a better diet for myself and start the healing process.

I did two rounds of the Be Well Cleanse (so, 28 days total), and I took my cleanse seriously! I added in nightly detox baths, made my own almond milk, and even did a few enemas. I also added in some clean meat like organic chicken and organic turkey as well as wild fish — and added in bone broth too!

After the 28 days, it was hard to even believe the world of difference I felt. My digestive issues vanished. I didn’t experience any inflammation anymore, and I’ve just noticed such a newfound clarity. The brain fog that plagued me was gone!

Maybe best of all? I am sleeping through the night — a miracle on its own! My tired raccoon eyes are gone, and I wake up rested and refreshed in the morning. I went from the last one up in the house to the first one up. Because I am no longer crabby in the morning — or fighting to stay awake all day — I am more productive and happier, which obviously affects my family.

Also, I used to suffer from hay fever, and now I can breathe better. And I have a ridiculous amount of energy.

I am so excited to see what happens next. Right now, I am slowly going through the re-introduction phase and adding back restricted foods. To my surprise, I discovered that strawberries were an issue for me. I never knew! What I do know is that I am so done with caffeine and will not even try adding that back.

Currently, I take the Be Well Daily Dose every day to cover my basic needs. I want to keep feeling this good for the rest of my life. I am loving the present and just cannot wait to see how I feel in a few months. I am also excited to do another Cleanse in a year or so.

Of course, I’m telling everyone I know how fantastic the Be Well Cleanse is, and I even think I’ve got my not-so-healthy husband willing to try it based on the health changes he’s seen in me.

Thank you so much to the whole Be Well team — you’ve all been a fantastic support!

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Cupping May Be Trendy, But It’s Not New http://www.drfranklipman.com/cupping-may-trendy-not-new/ http://www.drfranklipman.com/cupping-may-trendy-not-new/#respond Thu, 18 Aug 2016 09:00:13 +0000 http://www.drfranklipman.com/?p=27640 Olympian Michael Phelps might have made cupping famous, but the ancient healing therapy has been around for centuries.

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Cupping
Although everyone’s been talking about cupping lately, thanks to the round purplish spots swimmer Michael Phelps sported last week at the Rio Olympics, it’s nothing new. Cupping, a therapy familiar to Traditional Chinese Medicine practitioners, was used in ancient Greek, Egyptian and Middle Eastern cultures.

What is Cupping?

In cupping, special cups made from glass, silicone, or bamboo are applied on different parts of the body by creating a form of suction via a flame or a pump. There are three different types of cupping: dry cupping, which is the most popular technique, moving cupping (which involves applying massage oil so the cups can glide over the affected area), and wet cupping (which involves drawing a patient’s blood with the cups after a small incision has been made).

Traditional Chinese Medicine practitioners use cupping to help mobilize blood flow to tissue and lymph, thereby improving Qi (energy) flow, pulling out toxins, and treating respiratory diseases such as the common cold, pneumonia, and bronchitis. Many people in Western medicine use cupping as a part of soft tissue therapy and treatment.

Personally, I have had a lot of success using cupping — especially as a soft-tissue modality for lymphatic issues, soft-tissue injuries, aches, and pain. I’ve also had success using cupping to reduce stress and respiratory diseases in my clients.

Benefits of Cupping

The health benefits of cupping, as I’ve experienced them, are many. Here is a list of some conditions cupping can help alleviate:

  • Reduces stress
  • Decreases muscle ache
  • Helps sedate the nervous system
  • Decreases joint pain
  • Helps fight allergies
  • Improves digestive disorders
  • Improves colds
  • Lessens anxiety
  • Improves skin conditions
  • Reduces fever
  • Helps with cellulite

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Just Breathe http://www.drfranklipman.com/just-breathe/ http://www.drfranklipman.com/just-breathe/#respond Tue, 16 Aug 2016 09:00:30 +0000 http://www.drfranklipman.com/?p=27606 Feeling overwhelmed? Intentional breathing can help quell your anxiety. Try these four breathing methods.

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Breath
It feels so good to be cared for.

As babies we are dependent on others for comfort, and a nourishing meal or a bath or a good nap is enough to turn any day around.

But, as adults, it’s a little harder to bounce back. We’re busy with responsibilities. We’re overwhelmed. And, when anxieties arise, a good meal or a bath or a nap isn’t always possible! But there is something that is always possible, something that we can do to calm ourselves, anytime, and anywhere. And it’s something that we’ve been doing since the day we were born.

Breathing

Conscious breathing has the power to soothe. It reduces our anxiety in just moments. The breath has physiological effects on our bodies and brains, and, if we know how to use it, we can calm ourselves with care.   

Victorious Breath

I first discovered the breath in yoga. It may sound silly to say that I discovered my breath when I’ve always had it, but it’s true. As part of the yoga practice, we’re not only instructed on how to move through the poses, but how to breathe as well.

After all, it’s not really yoga if there is no breath!  

When I started yoga, I was unaware that the breath had so much importance. I was new to exercise, and it was all I could do to focus on where to put my arms and my legs, how to twist my torso, and where to place my gaze.

But soon I became more aware. In every practice, the instructor provides specific instructions on how and when to breathe. And it’s a special kind of breathing, too. It’s called Ujjayi, or Victorious Breath, and it’s done throughout the practice. One movement, one breath. That’s yoga.

To breathe like this, we’re supposed to constrict the backs of our throats and seal our lips, so the air goes in and out of our noses. This kind of breath makes the sound of the ocean, and, like the ocean itself, it’s meditative. The instructor tells us when to inhale and when to exhale and even reminds us to breathe when a difficult pose makes us hold our breath.  

The breath is nature’s way of quelling anxiety. After a practice, regardless of what transpired earlier in the day, the day is no longer as it was! How is this possible? And how does it work for everyone in the practice, especially when none of us are exactly the same, and none of our days are exactly the same, either?

The Gut-Brain Connection

The breath works, no matter who we are, because it activates the vagus nerve, the longest nerve of the autonomic nervous system. It runs from the brain, through the neck and chest, right down to the abdomen, literally linking our minds with our guts. This nerve controls the parasympathetic nervous system, making it responsible for the body’s relaxation response, as opposed to its stress response. When the vagus nerve is activated, a neurotransmitter called acetylcholine is released, delivering calming messages throughout the body.

All this happens with just a few conscious inhales and exhales. And that’s good to know when we’re anxious or feeling out of control, for our breath is always at hand. It’s what lets us care for ourselves. And that’s why it’s works for everyone. It’s universal.  

Breathing intentionally does more than just calm the mind. When the vagus nerve is activated, not only does it relax our brain waves, but it also helps our hearts beat at healthy rates, reduces pain and inflammation, and consolidates our memories. Directly connected to the gut, it also regulates chemical levels in our digestive systems, so that we can process food and derive the proper nutrients from our meals.

The Science of Breathing

In all of these ways, our breath is responsible for moving energy throughout our bodies. While science identifies this process via the vagus nerve, yoga identifies it through something called Prana.

Prana is another word for life force, or energy. It’s something that exists in all of us, and, like the breath, it’s universal, too. For those who believe, it’s the same energy as that which is found inside of everything, everywhere.

Pranayama is the science of breathing. It’s a way of accessing our life force. The breath is the tool that activates our Prana, making us capable of having a direct effect on our own energy levels. In difficult times, when our Prana gets stuck and our energy is low, we can breathe in certain ways to help our energy flow smoothly once again.

In this regard, we are never powerless, because each of us can care for ourselves with our own breath. With intentional breathing, we can enable ourselves to access something as great as our own life force, and maybe something even greater!

So do we have to be breathing on a yoga mat in order to stimulate the vagus nerve and reap the therapeutic powers of pranayama?

The answer is no. At any time, if we’re anxious or uncomfortable, we can just breathe deeply. We can do this at our desks, in our cars, at the dinner table, or even at night in bed. Anytime, and anywhere, we can activate our relaxation response and help modulate our nervous system, sending healing energy throughout our bodies.

Here are four breathing methods, all of which activate the vagus nerve and ignite our Prana. Each is done only through the nose, with the lips sealed, and the length of each exhale always matches the length of each inhale.

Ujjayi Breathing

This method is practiced in sync with the yoga poses. The breath is powerful and audible and is often referred to as Oceanic Breath or Victorious Breath. To practice ujjayi breathing, seal the lips and constrict the back of the throat, while pushing air in and out through the nose. Inhale the lungs fully while in the rising or lengthening portion of a pose, and exhale the lungs fully while in the folding or twisting portions of the same pose. Continue for the duration of your yoga practice.

Breath of Fire

This method is usually practiced in a seated position with a straight spine. In this technique, the inhales and exhales are completed in rapid, rhythmic succession. It’s almost like panting with your lips sealed. On each exhale, press the navel inward and contract the abdomen for forceful, quick expulsions of air. Each exhale is intentional, but the inhale that follows is quick and automatic. Continue for up to one minute or more.

Alternate Nostril Breathing

This method is practiced in a seated position with the eyes closed. Only one nostril at a time is used in this breathing technique. Press the right nostril closed with the right thumb and inhale slowly through the left nostril. Hold the breath at the top of the inhale and then release the right nostril and close the left one with the ring finger. Exhale slowly through the right nostril. The next inhale is repeated through the open right nostril, holding again at the top of the breath. The right nostril is then closed once more for an exhale through the left. Continue for several rounds of breath.

Long, Deep Breathing

This breathing method can be practiced lying down, standing up, or seated. Many people place one hand on the belly and the other on the heart when breathing like this. On the inhale, push the belly out to allow the diaphragm to lower, thereby making room for the air to reach all the way to the bottom of the lungs. Hold the breath at the top of the inhale, and, on the exhale, pull the belly in, allowing the diaphragm to move up and the air to be fully emptied out. Continue for several rounds of breath.

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Feel-Good Foods for Your Liver http://www.drfranklipman.com/feel-good-foods-liver/ http://www.drfranklipman.com/feel-good-foods-liver/#comments Mon, 15 Aug 2016 09:00:31 +0000 http://www.drfranklipman.com/?p=27599 If you show your liver some love, it will return the favor. Here are a few of Dr. Lipman’s favorite detoxifying, liver-lovin’ foods.

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Liver
The liver is the largest internal organ we’ve got, but few of us pay it any mind until we’ve got a serious health problem. While we’re busy ignoring our liver, it’s busy managing hundreds of bodily functions, including supporting metabolism, controlling blood sugar, and regulating fat storage.

One of its biggest jobs? Breaking down everything you put down your gullet and deciding whether something is a nutrient to be absorbed or a toxin to be sent on a one-way trip out of your body.

Don’t Beat Up Your Liver

The problem? If you ‘feed’ your liver a steady diet of junk food, alcohol, and prescription and OTC drugs, it can get overwhelmed with toxins and have problems processing nutrients. The answer? Instead of bombarding your liver with toxins it has to work overtime to eliminate, simply feed it well. Instead of waiting until your doc says you have a serious liver problem, show your liver some love now — and it will return the favor.

How to Nourish Your Liver

In addition to laying off the bad stuff, be sure to supply your liver with a steady stream of nutrient-dense, plant-based foods, good fats, and high-quality animal protein. Make the produce aisle your second home (preferably in the organic section) or hit up the farrmers’ market and look for foods that support optimal liver function. Here are a few of my favorite detoxifying, liver-lovin’ foods:

Fermented Foods

Sauerkraut, kimchi, kombucha, and other fermented foods are loaded with good bacteria, which, in addition to their immunity-boosting powers, also help usher out heavy metals.

Cruciferous Vegetables

Broccoli and cauliflower contain glucosinolates, which aid in the removal of toxins from the body.

Sea Vegetables

Sea veggies like nori, dulse, and kelp contain detoxifying alginic acids that absorb and remove toxins from the digestive tract.

Dark Green Leafy Vegetable

Leafy greens like spinach, arugula, kale, and dandelion greens contain plant chlorophylls which help remove chemicals, pesticides, and heavy metals from the bloodstream.

Other Veggies and Fruits

These are all simple — and delicious — foods that support your liver:

  • Apples
  • Artichokes
  • Asparagus
  • Avocados
  • Beets
  • Berries (blueberries, blackberries, and raspberry)
  • Cabbage
  • Carrots
  • Cilantro
  • Garlic
  • Mushrooms
  • Onions
  • Parsley

Oils

The healthy fats found in coconut oil and cold-pressed, extra-virgin olive oil are natural detoxifiers.

Seeds

Hemp, flax and chia seeds are rich in antioxidants and fiber, help cleanse the colon, and facilitate toxin removal.

Spices

Healing spices like ginger, cayenne pepper, cinnamon, and turmeric have helped support liver health for thousands of years — so pour them on.

Another great way to show your liver some love? Do a cleanse once or twice a year to give your liver and digestive system a well-earned respite and hit the reset button.

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Find Your Tribe — and Nourish Your Life http://www.drfranklipman.com/find-tribe-nourish-life/ http://www.drfranklipman.com/find-tribe-nourish-life/#respond Fri, 12 Aug 2016 09:00:20 +0000 http://www.drfranklipman.com/?p=27584 Why community, social interaction and learning are as important as a nutrient-dense diet.

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Community
Summertime! My favorite time of year. I still remember being a kid on the last day of school and having the whole summer stretched out in front of me. Now as a working mother of two, I’m constantly balancing responsibilities with the pull of summertime fun.

When life gets a bit harried, or my diet hasn’t been as clean as I know it could be, resetting my body with whole foods and a short detox program is my go-to reboot. In fact, I believe so much in the power of real food that I started a company, Provenance Meals, that makes clean eating easy for busy New Yorkers by delivering prepared meals that are 100 percent gluten-free, dairy-free, and sugar-free.

And, yet, sometimes I forget that nourishment in other areas of life is as important — if not more — than the vitamins and minerals going into my body. Beyond focusing on healthy movement and getting a good night’s sleep, I think we need to focus more on community and personal enrichment — especially in this modern world where we’re all so focused on our digital devices.

Here are my three suggestions to nourish your life:

1. Find your tribe

Ask yourself what inspires or interests you and get involved. Find Meetups in your area, help out at your children’s school, take a regular fitness class, or grow veggies in a community garden. Over time, you’ll see familiar faces, find common goals, and cultivate a community of like-minded folks.

2. Prioritize Relationships

It’s too easy to be too busy in this life. But positive relationships and social interactions are the foundation for happiness and when we neglect those relationships, our wellness is affected. Some things I do as a mom, a wife, friend, and employer is to have dinner with my family at least three times per week, exercise with a girlfriend, schedule face-to face meetings for work, and always look forward to date night with the hubs. Put it on the calendar and don’t flake!

3. Keep Learning

While summer vacation was fantastic as a kid, now I love learning throughout the entire year. To me, learning is growing. Have a goal, whether it’s organizing your finances, decluttering your home or learning a new skill. When I am focused on learning, I find the distractions of social media and email much less interesting.

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Can Summer Grilling Cause Cancer?10 Tips to Reduce Toxic Exposures http://www.drfranklipman.com/can-summer-grilling-cause-cancer-10-tips-to-reduce-toxic-exposures/ http://www.drfranklipman.com/can-summer-grilling-cause-cancer-10-tips-to-reduce-toxic-exposures/#respond Thu, 11 Aug 2016 09:00:00 +0000 http://www.drfranklipman.com/?p=27575 Grilling is a much-anticipated summer ritual, but it can create toxic exposures. Here are 10 ways make it healthier.

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10 Tips to Reduce Toxic Exposures
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Grilling
Outdoor grilling is a much-anticipated ritual of summer. The smell of grilled vegetables, fish, and meats wafting through the evening air is enough to inspire any of us to disconnect from our screens and take it easy.

However, did you know that grilling can also create toxic compounds that have been linked to adverse health effects ranging from headaches and respiratory irritation to many forms of cancer?

For example, when meats are cooked at very high temperatures HCAs, or heterocyclic amines, form. Other cooking methods produce these chemicals as well, but grilling often produces charred edges that typically contain HCAs in their purest form. Studies have linked exposure to these chemicals with increased risk of cancers, such as colorectal, breast, prostate, pancreatic, lung, stomach, and esophageal.

Additionally, when the juices and fat from meat drop onto hot surfaces and create smoke, PAHs, or polycyclic aromatic hydrocarbons, form, which are then deposited on the surface of the meat. These chemicals are thought to be a human carcinogen, and have been linked to both autoimmune thyroid conditions and lower birth weight in babies of exposed mothers.

Lastly, petroleum-based lighter fluids can emit VOCs, or volatile organic compounds. While not all VOCs are necessarily harmful, they have been linked to a wide range of adverse health effects, from respiratory tract irritation and headaches to kidney damage and cancer.

Did you lose your appetite? Don’t worry: You don’t need to retire your grilling utensils just yet. If you incorporate the below 10 tips on how to reduce toxic exposures, you can continue enjoying the fire-roasted flavor of summer grilling!

1. Avoid “Well Done” Burgers and Steaks

Cooking meats until they are well done poses two issues: By maximizing the cooking time, meat is exposed to high temperatures for longer (creating more HCA-laden char), and there is a greater opportunity for fat and juices to drip off (creating PAH-contaminated smoke). In 2005, a study from the National Cancer Institute found that “very well done meat was positively associated with prostate cancer risk.”

2. Get Informed About Marinades

Marinades with acidic elements, such as wine, vinegar, or lemon juice, prevent PAHs from sticking to cooked meats. Marinades that contain sugar, such as barbecue sauce, should only be used in the last few minutes of grilling, as they encourage charring. In fact, years ago, a study found that using barbecue sauce caused an increase of toxic chemicals that are formed during the grilling process.

3. Trim the Fat

Trimming meats will reduce the amount of fat that will drip into the grill, which forms PAH-contaminated smoke. This will reduce toxicity of your meats!

4. Use a Drip Rack, or Wrap Foods in a Foil Packet

Wrapping foods in a packet serves a similar purpose to trimming the fat: Less fat, juices, and smoke will contaminate meat with PAHs.

5. Turn the Meat Often

Scientific studies have found that continuously flipping the protein over high heat can reduce the formation of HCAs, in comparison to simply leaving meat on the heat source.

6. Remove the Charred Portions

Charred bits contain HCAs in their purest form, so eliminating them from your meal is a high-impact way to make grilling safer.

7. Incorporate More Veggies

HCAs form when amino acids and creatine — a chemical found in muscle tissue — react at high cooking temperatures. According to experts, since vegetables don’t contain creatine, grilling vegetables and fruits is healthier than grilling meats. Plus, many vegetables have cancer-fighting and immune-boosting properties.

8. Keep Your Grill Clean

Charred, carcinogenic residues that contain high concentrations of HCAs can stick to the grill after each use and contaminate future meals, so it’s important to remove these charred bits (it can be as easy as using aluminum foil and vinegar).

9. Choose Thinner Cuts of Meats

Thinner cuts of meat will require less cooking time, which will reduce the meat’s exposure to high temperatures, and therefore, carcinogenic chemicals.

10. Reduce Your Use of Lighter Fluid

If you’re using a charcoal grill, remember that petroleum-based lighter fluid has been found to release VOCs, which can be inhaled and contaminate your food. Healthier fire starters include chimney and electric charcoal starters.

For more tips on how you can improve both human and environmental health, check out my book, A to Z of D-Toxing: The Ultimate Guide to Reducing Our Toxic Exposures, or my website, NontoxicLiving.tips.

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10 Tips to Reduce Toxic Exposures
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11 Healthy Ways to Satisfy Pregnancy Cravings http://www.drfranklipman.com/11-healthy-ways-satisfy-pregnancy-cravings/ http://www.drfranklipman.com/11-healthy-ways-satisfy-pregnancy-cravings/#respond Tue, 09 Aug 2016 09:00:23 +0000 http://www.drfranklipman.com/?p=27561 Hankering for ice cream, cheeseburgers or sushi? Try these nutritious — and delicious — swaps instead.

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By Be Well Health Coach Katrine van Wyk

Pregnant and craving ice cream, cheeseburgers, or sushi? The best way to prevent pregnancy cravings is to eat a nutrient-dense diet, which will ensure that your own nutrient needs are met, as well as your growing baby. But, if your cravings are getting the better of you, try these 11 nutritious and totally satisfying swaps:

If You Crave: A pint of ice cream
Try: Chia pudding or sheep’s-milk or coconut yogurt

If you’re craving ice cream, your body might want some healthy fats. Try creamy full-fat yogurt made from either sheep’s milk, goat’s milk or coconut. Sheep and goat’s milk are generally better tolerated and easier to digest than cow’s milk. Chia pudding is another yummy, creamy treat that might hit the spot. Chia seeds are loaded with healthy fat, filling fiber and can even help combat constipation.

If You Crave: A hot cup of coffee
Try: Bone broth

It might sound strange, but if you’re craving something warm and comforting in the morning, try bone broth, which is high in gut-healing collagen and rich in minerals too! Get creative and add spices and herbs to customize it, such as turmeric, fresh cilantro, lemongrass, ginger and black pepper. Check out Brodo: A Bone Broth Cookbook for endless ideas.

If You Crave: A fast-food hamburger
Try: Grass-fed beef wraps

Burger cravings are common during pregnancy and can be a sign you need a bit more iron. Instead of succumbing to the drive-thru window, make some quick patties out of grass-fed meat — rich in vitamin E, omega-3 fatty acids, and conjugated linoleic acid (CLA) — and wrap them in some Boston lettuce or collard greens leaves with your favorite toppings (I love avocadoes!) and condiments.

If You Crave: French fries
Try: Baked sweet potato fries

Ditch the starchy white potatoes fried in industrial vegetable oils and go with a more nutrient-rich option. Cut your sweet potatoes into sticks, toss with coconut oil and sprinkle on Celtic or Himalayan Sea Salt. These salts are full of important trace minerals that you and your baby need.

If You Crave: Pizza
Try: A gluten-free wrap topped with tomato sauce and goat cheese, sheep’s milk feta or buffalo mozzarella

If you’re feeling ambitious, you could try making a gluten-free cauliflower crust. But, for a quick fix, take a gluten-free wrap, brush it with olive oil, top with crushed tomatoes and your choice of toppings, and sprinkle on some sheep’s milk cheese, goat cheese or buffalo mozzarella. Pop it in the oven for a few minutes and enjoy with a big arugula salad! (p.s. These Capello’s pizzas are not a bad option either.)

If You Crave: A big glass of OJ
Try: A green coconut smoothie

If you’re thirsting for orange juice, your body might hankering for some vitamin C. Instead of downing a glass of OJ, which is loaded with natural sugars and usually fiber-free, try an actual orange. Even better? Whip up a green smoothie that includes vitamin-C-rich foods and add some natural healthy fats from coconut. You can add coconut butter or use frozen coconut meat with makes the drink more creamy and delicious.

If You Crave: A big bag of sour candy
Try: Berries

If you feel like candy and crave that sweet-and-sour combination, reach for fresh, organic berries, which are lower in sugar than most other fruits! Pour them into a pretty candy bowl, and savor one at a time.

If You Crave: Deep-fried stuff
Try: Avocados

Give your body the healthy fats it’s craving by adding avocados to tacos and salads and wraps. In a pinch, just halve and pit an avocado, squeeze on some lemon juice, sprinkle with high-quality salt, and eat.

If You Crave: Anything sugary
Try: Fermented foods

Eating fermented foods can help restore balance to our gut and keep sugar cravings at bay. Try feeding your gut some good bacteria to help keep it strong and in balance.

If You Crave: Sushi
Try: Wild salmon

If you’re missing out on sushi, try replicating the flavor with cooked wild salmon, a great source of omega-3 fatty acids that both you and your growing baby need. Cook your salmon using coconut aminos and some fresh ginger (a great way to combat nausea). Place it on top of a little rice and serve alongside a nice seaweed salad (hello iodine and minerals!) So satisfying and so delicious.

If You Crave: An entire bag of potato chips
Try: Himalayan Sea Salt

When the salt craving hits, it’s time to listen up! Add pretty, pink Himalayan Sea salt to all your foods and even add some to your drinking water to help you better absorb the liquids you’re consuming. Salt is one the most important nutrients in the first trimester and is full of trace minerals.

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