In the little Blood Type A book, Dr. D wrote that a Type As exercise regimen should be made up of calming centering exercises. In the little Blood Type O book, he says that a Type Os exercise regimen should be intense physical exercise.
When I first started the BTD, these two statements stood out to me because they were true in my family. My Strong Son and I, both Type Os, loved long runs, bicycling, swimming, and other kinds of aerobic exercise. My Honorable Husband and Darling Daughter, both Type As, preferred brisk walks and less stressful exercise. My daughter was a twirler at her school. She was very flexible and enjoyed dance as a form of exercise.
Seeing that we naturally gravitated to the forms of exercise that Dr. D said were best for us, confirmed the truth of his research to me.
However the summer after DD’s junior year in high school, she developed an exercise and eating disorder. She became obsessed with aerobic exercise. She ran long distances, worked hard on treadmill and elliptical machines, pushed her body every day to exercise more intensely.
Part of her recovery was being accountable to limit her exercise to 45 minutes a day. Emotionally that was difficult for her. She would say things like, “I can do 10 minutes of warm up before the 45 minutes and 10 minutes of cool down after, right?” Or, “I can do situps while I watch TV. That won’t count against my 45 minutes.”
When I reminded her of Dr. D’s Type A guidelines, she would either say that she didn’t think he was right or that he might be right for some Type As, but not for her. We negotiated constantly, and she drove a hard bargain.
She did recover, and after going more than three years without a period, her hormones begin to work again. We were so thankful for God’s healing - but those are all topics of other blogs from years past. She persisted in liking intense exercise. Though she was no longer obsessive, she still pushed her body beyond what I thought was advisable for a Type A.
Then she became pregnant. Her first trimester she didn’t feel like exercising. In her second trimester she was so excited to exercise again - until the night that she overdid it and started spotting. She and her husband were scared, but again God blessed them and the spotting stopped. However, they both knew that there would be no more intense exercise during the pregnancy.
She walked a lot. She kept the intensity way down on the treadmill and elliptical. She modified when she used her collection of aerobic exercise videos. And she did lots of leg lifts when she watched movies on TV.
And to her surprise, her body loved the lower intensity exercise. Her muscle tone actually improved while she was pregnant. The baby is now 3 months old, and because she is nursing and eating right, she has lost all of her pregnancy weight. She told me sheepishly the other day that she is in better shape than she was during the years when she was pushing herself with intense exercise.
She finished by saying, “I think Dr. D is right after all. My body does respond better when I do serious, but less stressful exercise.”
For the most part I can do without the little graphics that have become popular on facebook. I would rather read what my friends write in their own words than see a graphic designed by a marketer who is paid to influence my opinion.
However, the designers of Dr. D's newsletter have put up two graphics recently that have fascinated me. I saved them because they have valuable information in a quick to absorb format. Here they are. Does the same thing jump out at you that jumped out at me?
For Type O me, there are two foods that overlap - top 5 for both energy and brain. They are seaweed and blueberries.
For the Type As in my family, there are also two foods that overlap - kale and cherries.
I buy fresh cherries every time they are on sale. Competition from Chili for domestic cherry growers has caused cherry prices to drop at a time when the prices for most produce is going through the roof. When I can't find fresh cherries, I can always find frozen cherries at Sams Club. So my Honorable Husband gets cherries often.
He does not particularly like kale. If I cook it, I invariably wind up eating it all. However, I've seen baby kale in the organic salad section of the grocery store. I think I could sneak this raw, tender kale into his salads. I'm thinking that it will be pricy, but probably worth it for a food that will boost both his brain and his energy.
We both eat blueberries often. They are in my breakfast at least two days a week. Seaweed however I have neglected. I have sushi nori papers in my cabinet that I use to make wraps. They are great for a picnic, but if I'm at home I usually make a bowl with meat and several vegetables instead.
I also have some seaweed flakes that, after they are soaked in water, make a fair substitute for noodles. They don't have much taste by themselves, but if I mix them with a sauce or some spices, they are ok. However there are almost always several leftover vegetables in the refrigerator, so I forget about the seaweed in the pantry.
Knowing that seaweed is not just beneficial, but top 5 for two important aspects of my health motivates me to eat more wraps, and mix a few seaweed flakes in with the vegetables in my bowls.
So spare me from political graphics, but keep the nutritional graphics coming. They are a good way to remind me of super beneficials.
Tonight starts the Jewish holiday of Shavous, which commemorates the time when G-d spoke to the Jewish People at Mount Sinai and gave us the Torah. This is when the Jewish people were first commanded to keep kosher, and dairy foods were quicker to prepare than meat in those days. So, it’s become a custom to eat dairy foods for this holiday.
Cheesecake is a common Shavous food, and in the past we’ve baked it in such huge quantities that one of my kids dubbed it “the cheesecake holiday.” In the past, I’ve experimented with making healthier cheesecakes for myself. I’d use goat cheese and agave instead of cream cheese and white sugar. The end result is usually that I end up over-eating “my special cheesecake” because nobody else really wants it when there’s “traditional cheesecake” available. And I don’t do all THAT well on goat cheese or too many sugars anyway- even sugar from compliant sources such as agave. Plus, these ingredients are much more expensive than the traditional ingredients, and normally I consume these special foods in much smaller quantities.
So, this year we’re trying something different. We baked two large cheesecakes; one plain and one chocolate. Both are made with real cream cheese, sour cream, and white sugar. The chocolate one also has a small amount of cow’s milk added. Both are also made with rice flour rather than spelt flour, so they’re basically safe for me. Not 100% compliant, but free from my worst avoids. I’m hoping that I’m better able to “have a taste of each one and then stop” since they’re not baked special for me. I suspect that I’ll react as well to a tiny amount of cow’s milk as I will to a larger amount of goat cheese.
We also got the first CSA box of the year today! I just ate a salad of locally grown, organic greens. I plan to have a lot more salads over the next few days.
For the longest time I have been avoiding beans other than green beans because most are bad for me as an O Blood Type. Recently, my wife asked me about Pinto Beans while we were at Chipotles.
Since I have my SWAMI report on my phone, I looked it up and what do you know… Pinto Beans are a neutral for me. Since I trust the SWAMI software and realize that as an individual certain foods might not be good for me even thought SWAMI says its ok I gave it a shot. I didn’t have any awful reaction but I did get gas. ( It wasn’t stinky ;-) .) I didn’t have any other particular digestive issues associated with the Pinto beans so I guess adding the Pinto Beans back into my diet might be alright. They are a good source of protein and add bulk to Chipotle bowl that I’m paying for anyway.
Revisit your particular SWAMI or Blood Type Diet every once in a while and you might be surprised at what you are allowed.
I don’t know why I never tried Greek yogurt before now. I’d seen it in the shops but didn’t ever have the desire to try it. I thought maybe it was just a new fad, a new way to sell yogurt. But last month while on vacation the “cleanest” yogurt I could find at the local Winn Dixie was a Greek style yogurt. Wow, what a revelation! I was so amazed at how creamy it was and how satisfied I felt after eating it. When I came back from my trip to Florida I did a little research and here’s what I found out.
Greek yogurt has more protein, thus explaining the satisfying feeling after eating. It is strained three times removing more of the whey, which gives it the creamy texture that knocked my socks off. Regular yogurt is usually strained twice. It has fewer carbohydrates, about half the sodium, but higher fat content so you’ll want to purchase the low fat versions. But what I like the best of all is that you can cook with it, so far I’ve made a creamy spelt pasta dish, a grilled veggie dip, and a lovely sweet potato salad using Greek yogurt. I’ve tried using regular yogurt in these types of dishes in the past and I never liked how they turned out. The Greek style has really changed my mind on what I can do with yogurt. For those of you that bake, I’ve read that it’s also great in baked goods.
So if your blood type or Swami list allows you to eat yogurt I highly recommend you give it a try. You just might love it. It’s always nice to find a new way to make your food more interesting and varied. And Greek yogurt has really made my summer. And I owe it all to a chance trip to the grocery store far from home.
As some of you know I’ve been in a battle against Lyme disease for the past four years. Lately, I’ve been starting to feel like I’m winning. My health has improved so much this last year that I’m actually hopeful of a full recovery. Our health can be such a fragile thing, I’m really glad that while I had good health I thoroughly enjoyed my body. I took it hiking, kayaking, water skiing, and cycling to name a few of my favorite sports. Recently I’ve been able to start swimming again and last week I went on a 2.3 mile walk. Small things compared to what I used to be able to do. But to someone like me who enjoys the outdoors so much, it’s huge.
Alimentos altos en carbohidratos también suelen ser altos en lectinas. El contenido de lectina depende en gran medida, del tipo sanguíneo. Carbohidratos erróneos o‘no compatibles’ con cierto tipo sanguíneo contienen lectinas que actúan en forma de 'insulina', activando hidroxilasa tirosinica y lipasa; dos enzimas intercelulares encontradas en tejido adiposo que impiden el funcionamiento de una tercera enzima llamada: lipasa triglicérida. Esto tiene como resultado una resistencia insulinica, siendo un mayor factor de riesgo en enfermedad cardiovascular, colesterol elevado y homocisteina elevada.
Los carbohidratos correctos sin embargo, no causan dichos problemas. Tendrán que pasar años antes de que estos factores se den a conocer en protocolos de investigación.
Al ingerir lectinas incompatibles para nuestro tipo, en especial las contenidas en los carbohidratos, se logra una subida de peso al provocar una resistencia insulinica.
La resistencia insulinica, va cada día en aumento debido a los alimentos procesados con los que la industria alimenticia nos bombardea a través de los medios. Es por ello que se puede detectar un incremento alarmante de diabetes tipo II; razón de más para evitar el trigo a toda costa.
Es importante tomar en cuenta, que ingerir los granos y carbohidratos adecuados para cada tipo, marcara la diferencia en sus niveles de azúcar en la sangre. El betabel y las zanahorias por dar un ejemplo; son altos en el índice glicémico, mas no le causaran la resistencia insulinica que le puede llegar a provocar el trigo.
El saber su estatus secretor le ayudara a determinar que verduras le son beneficiosas o bien personalizar sus lineamientos a través de un reporte SWAMI.
Tomare como ejemplo al tipo B, no secretor: las verduras beneficiosas son el brócoli, la col de Bruselas, las acelgas, el jengibre, los hongos shitake, los nabos, el camote,la coliflor. el ajo, el okra y la cebolla de todo tipo. El B secretor también se podrá beneficiar de la col, la berenjena y el pimiento.
Niveles elevados de cortisol (la hormona de estrés) es señal de sobre peso en el tipo B generalmente. La L-carnitina ayuda a bajar sus niveles de cortisol. El cromio ayuda a movilizar las grasas hacia la mitocondria celular, para ser quemadas o catabolizadas eficazmente (utilizadas en forma de energía). El complejo vitamínico del grupo B le ayudara a mejorar sus niveles de estrés de manera mas eficaz, manteniendo bajos niveles de cortisol.
Summer fruit is in the produce department! I bought nectarines and they were sweet and delicious. I bought grapes and they are juicy. I saw watermelon and my mouth watered...but I walked on by.
I have learned that watermelons are tasteless until June. I have bought April watermelons and they are terrible. I have bought May watermelons and they are disappointing.
It’s better to wait, but it sure is hard. We love watermelon. There will be a watermelon in the refrigerator continuously from June until September, and I will serve it at least every other day. For one thing it is so refreshing on a hot day. Unless the drought breaks, there will be plenty of hot days this summer.
It is a great source of lycopene, a phytonutrient that all men, particularly senior men need. Tomatoes are avoid for my Type A husband, though he eats them occasionally. But watermelon is actually a better source of lycopene than tomatoes. I want to give HH’s body the opportunity to store as much lycopene as possible.
Our deer family loves eating watermelon rind. We have watched them fight over it; the nursing mothers kicking the yearlings away. We haven’t seen any fawns yet this year, but at least one of the does has a noticeable milk sack. So I know they are hiding in the bushes, wondering why they are eating carrot tops and apple cores instead of watermelon.
The deer, like the rest of us, will have to wait until June 1 for watermelon.
The Bible says To everything there is a season, A time for every purpose under heaven: Ecclesiastes 3:1
As that applies to weeping, laughing, gaining, losing, loving, hating. It also applies to watermelon. Verse 2 says - A time to plant, and a time to pluck what is planted;
It’s not time for watermelon yet, but I only have to wait two more weeks.
Mother’s Day weekend was wonderful. I got to spend two days with both of my children. It was DD’s first Mother’s Day. It was Baby Dedication at their church, where parents of 14 babies dedicated themselves to raise their children according to the Bible, teaching them about the love of Jesus.
In the course of the weekend, the family did a lot of BTD eating and BTD exercising. BC is not ready to go to a restaurant yet. While he is likely to fall asleep in the car, there are no guarantees that he will sleep in a noisy environment. If he wakes, ready to nurse, that ends DD’s enjoyment of her meal. So we looked up menus on the internet, and ordered takeout. Saturday night we had Mexican food and Sunday lunch we had fresh seafood. It is encouraging to me to see family members making conscious choices about what they eat.
DD is being careful, eating all beneficials and neutrals. Even some beneficials and neutrals aggravated BC’s colic when he was a newborn. Now that he is 2 months old, he is able to tolerate his mother eating a wider variety of foods than he could in the early weeks. Our Strong Son made good choices on Mexican food, but chose fried fish over grilled. He said with a smile, “My philosophy is be careful what I eat during the week, and splurge on the weekend.” I can’t argue with that for a healthy young person. Far better to have that attitude about the BTD than to say “This is too hard” and quit altogether.
SS decided to train last winter for a triathlon. He has now done two triathlons, and been very competitive. He went for a long run, while DD and I did an exercise video in the living room. There were lots of squats and lunges in the video, and I was modifying quite a bit because squats and lunges often make my knees hurt.
My body naturally wants to do squats and lunges wrong. Whether it is physiological or whether I learned incorrectly; I don’t know, but when I do either a squat or a lunge, my knees go in front of my toes. Since my husband’s back surgery almost 30 years ago, he constantly reminds me to keep my back straight. If I literally keep my back straight doing a squat, my knees extend over my toes.
After we exercised, I asked SS about squats and lunges from his Physical Therapy perspective. Using his hands he demonstrated the joint action of knees when doing a squat or lunge correctly (lower leg bone perpendicular to the ground and knee never extending over toes) and incorrectly (knees go over toes). He described an incorrect squat or lunge as putting sheer force on knee cartilage.
He encouraged me to develop the muscles in my legs and retrain myself to do squats and lunges correctly. DD added that she naturally did them incorrectly as well, but had retrained herself. Here is what they advised me to do.
• Keep my weight far back on my heels.
• Practice as if I am going to sit in a chair. Back straight, weight on heels, lower leg bone perpendicular to the floor.
• Do wall squats, increasing the time I can hold the correct stationary position.
• Do wall squats with an exercise ball behind my back. This will let me practice the motion with correct form.
• For lunges consciously keep the front knee stationary with the lower leg bone perpendicular to the floor. Move only the back leg.
I can see that retraining is going to take some serious effort. My range of motion is really small when I do them correctly. SS assures me that as I practice and strengthen my muscles, my range will increase. He also tells me that learning to do squats and lunges correctly will help my patella femoral condition.
I wondered aloud whether I caused the patella femoral by doing squats wrong. He didn’t want to speculate about that - he is more interested in my learning to do them right. Sheer force on my knee joints is graphic - and highly motivating - language.