August, 2003
Previous: Living
Right with the Schwarzbein Principle, Part I
Dr. Diana Schwarzbein (The Schwarzbein
Principle, The Schwarzbein Principle II, The
Schwarzbein Principle Cookbook, The Schwarzbein
Principle Vegetarian Cookbook), founder of the five-step
Schwarzbein Principle, detailed her five-step Schwarzbein
Principle, also known as the Transition, in last
month's article.
We asked Dr. Schwarzbein to weigh in on some of our "hot
topic" foods at LivingRight, and she graciously responded
with the following intriguing answers.
Wheatgrass
"It's good for you," Dr. Schwarzbein said. "Any
type of greens you can get down helps alkalize your blood."
She admits that it's hard to get used to the taste. ("The
Amazing Benefits of Wheatgrass" provides more information)
Organic/Raw Foods
Dr. Schwarzbein cautioned that the label "organic"
has been used loosely, and there is no way to track the
organic content of, say, a leafy green high-in-iron-and-lutein
vegetable such as broccoli, but people need to opt for foods
that have been grown without pesticides. However, our soil
is full of pesticides and lacking in minerals. Dr. Schwarzbein
recommends taking a multi-mineral.
Smoothies
Since smoothies are mostly liquid, and we absorb liquid
faster (such as when you drink a soda and immediately want
more), particularly into our liver, Dr. Schwarzbein does
not recommend substituting them for meals, particularly
if you are insulin-resistant or diabetic. Healthy, active
people who exercise can enjoy a smoothie after working out.
It depends on your starting point, whether you have a healthy
or damaged metabolism.
For healthy-metabolism people who enjoy smoothies as snacks
or after a workout, Dr. Schwarzbein recommends a combination
of whole-fat organic yogurt, berries, flaxseed oil, a few
teaspoons of whey protein powder, ice and juice.
Fruit/Vegetable Juicing
Juicing vegetables, especially dark green vegetables, provides
more benefits than juicing all your fruit, which can cause
an insulin rush. Fruit is definitely a good thing, but Dr.
Schwarzbein opts for mainly whole fruit. Our article "How
To Drink Juice Responsibly" offers a similar perspective.
Got Calcium?
In our June issue, we discussed vegetables as alternative
calcium-boosters for the lactose-intolerant or non-dairy
consumers. Actually, according to Dr. Schwarzbein, there
is no real "dairy" group, since cheese is protein
and milk, despite the "Got milk?" campaign, is
mostly hidden sugar, recommended mainly for athletes and
not the cure-all for strong bones, healthy teeth and great
hair. The calcium in most commercial dairy is bound so that
you don't absorb it completely. Even that calcium-fortified
soy milk we recommended may not be a cure-all. Calcium is
not the only answer to strong bones, since too much protein
can have the same effect as too little calcium, and you
also need to increase your mineral intake, say with a multi-mineral,
to boost your bone strength.
For those of you who can eat lactose and don't follow a
vegetarian diet that frowns on cheese, cottage cheese is
a great source of calcium, as are vegetables, nuts and seeds.
Soy and Soy Products
Surprise: Red meat is rich in vitamins and minerals, and
may actually be healthier for you than eating a soy-based
diet. The problem is not with the food, but the way we tend
to eat it to excess (for example, drinking too much bottled
water can dilute your electrolytes, leading to irregular
heart rhythms), particularly when studies say a particular
food such as soy is good. Your body needs moderation and
a variety of whole foods, which can include raw edamame.
As we cautioned, too much soy
is not a cure for cancer. Dr. Schwarzbein told us that
because our food is contaminated (see Jean Farrar's warning
about toxins and pesticides, "Know
Your Enemy,"), the soy we eat now contains pesticides.
You need real food and variety.
For Women
Dr. Schwarzbein said she advocates natural Hormone Replacement
Therapy in addition to exercise, diet, lots of sleep and
eliminating toxic food. She notes that women in menopause
need hormone replacement to keep their bodies healthier.
One hopes this will prevent the higher incidence of breast
cancer, as opposed to Tamoxifen and other breast cancer
drugs that have been found to be harmful.
Bread
While Dr. Schwarzbein said she doesn't recommend commercial
breads (read the label and see how many of your favorite
breads feature hydrogenated oils), she noted that not all
health food store breads are created equal either. She recommended
sprouted bread, which you could make by sprouting grains
with the Food PANtrie Hanging Dryer
and Sprouter and grinding them in the K-TEC
Kitchen Mill. Dr. For our subscribers, Dr. Schwarzbein
recommended Ezekiel bread, a sprouted type of grain bread
without a lot of chemicals.
Sample Menu
Dr. Schwarzbein said that for maximum rebuilding, you need
the four food groups, and you need to keep your major hormones
in balance: insulin, adrenaline, and cortisol. She recommended
to us the following menu for people with insulin-sensitive
damaged adrenal glands:
Breakfast (never skip it!)
Scrambled eggs with a little bit of olive oil or butter
and spinach
Half a cup of potatoes and half a cup of strawberries
Snack
1/3 cup hummus on 3 lavosh or whole-grain crackers
Raw non-starchy vegetables
Lunch
Tomatoes stuffed with tuna salad mixed with cold-pressed
canola oil mayonnaise
1 slice whole-grain toast
1 apple
Snack
1-1/4 cup edamame beans
Dinner
Grilled chicken breast
1/2 cup couscous
Green beans
Tomato, onion and half an avocado salad with vinaigrette
dressing
Saturated Fats
Not all saturated fats are evil, and monounsaturated and
polyunsaturated fats are not necessarily better. Dr. Schwarzbein
told us, "In theory saturated fats in themselves are
not the problem. How Much are you doing?" The key,
again, is moderation. Being physically active and athletic
uses more fats, such as coconut oil, macadamia nuts, and
cheeses. If you have a damaged system, it's time for an
oil change. This translates to fewer saturated fats and
more monounsaturated and polyunsaturated oils.
Final Rx
Having a strong metabolism is a lifestyle, what you do for
yourself to be healthier every day. Ultimately, said Dr.
Schwarzbein, you're worth the effort. "Why shouldn't
you be healthy on a day to day basis?"
Now that sounds like LivingRight.
Visit Dr. Diana Schwarzbein on the Web: http://www.schwarzbeinprinciple.com
