I do yoga almost every night in my apartment. Yoga is wonderful exercise and has kept me fit when I couldn’t do much in the way of an aerobic workout. But there’s nothing like taking a brisk walk out on a beautiful summer morning. I love to walk at my local Sonoma County park around lovely Spring Lake. There are plenty of people taking the same walk as I am, so whether I’m with friends or going it alone there are always folks to return my smile. Today I saw a black-headed grosbeak (one of my favorite birds) scratching up the dirt. I took a break and watched him with my compact binoculars, his antics making my smile even larger. There were also Swallowtail butterflies, dragonflies, Mallards, and Canadian Geese. The air was warm and full of bird song.
When exercise and joy meet, a wonderful kind of healing can happen in our bodies. I encourage you to get outside as often as you can and enjoy your local parks. It will lift your spirit and feed your soul as well as keeping your body fit.
Les participo que me adhiero a los lineamientos del Dr D en un 100%. Llevo casi 20 años practicando el estilo de vida de BTD/GTD, y esto me permite tomar a diario decisiones en torno a mis alimentos de manera natural y sencilla. Considero esta 'dieta' (SWAMI PERSONALIZADO) no como una tendencia que está de moda, sino como un estilo de vida que pretendo llevar a cabo para siempre. Siento no haber sabido a más temprana edad acerca de estos lineamientos básicos , pero he procurado educar a mis hijos a tomar decisiones correctas respecto a su alimentación de acuerdo a su genética y que entiendan el porqué de aquello que no es compatible con su fisiología.
Les puedo asegurar que no se me antoja ningún tipo de alimento que no sea compatible, ni tampoco batallo con la tentación o el antojo. He aprendido a reemplazar alimentos a ‘evitar’ por aquellos ‘beneficiosos’ o ‘neutros’.
Actualmente veo la comida en términos de ‘aquello que me hace sentir bien’ y lo que mi organismo requiere para su buen funcionamiento, nutrirme a nivel celular.
Considero este proceso de aprendizaje como un viaje maravilloso, me ha permitido descubrir nuevos sabores y probar alimentos no solo deliciosos sino que también benéficos incorporándolos a mi dieta diaria así como la preparación de mis alimentos , experimentando y mejorando recetas nuevas que le dan vitalidad a mi cuerpo, además de sentirme siempre satisfecha comiendo lo necesario y lo que va de acuerdo a mi genética .
En esta etapa de mi vida, no puedo permitir enfermarme, o sentirme letárgica o baja en energía o con falta de agudeza mental. Mi alto grado de adherencia a los lineamientos me permite llevar mi vida plena y sentirme mejor que nunca. Logrando la independencia y seguridad en la expresión de la cual tanto nos habla el Dr D. Dichas cualidades requieren de mucha valentía y convicción. Entre más eduque y enseñe acerca de nuestra individualidad y su importancia en el reflejo de nuestra salud integral y bienestar, mejor me hace sentir.
Fue de suma importancia, trabajar arduamente en obtener un balance óptimo de mi ecosistema ya que existen 20 veces más bacteria que células en nuestro organismo y estas juegan un papel esencial en nuestra salud. Son cruciales ya que utilizan nuestro grupo sanguíneo como fuente alimenticia .
A sabiendas que las cepas benéficas de uno contienen lectinas que a otro tipo sanguíneo le llegan a provocar actividad hemaglutinante y viceversa. Todo este estudio complejo de los ecosistemas digestivos y mas son temas que le han preocupado al Dr D, creando sus formulas propicias de poliflora para cada uno de los 4 grupos sanguíneos.
Existen fases por las que todos pasamos al incorporar este estilo de vida:
- La primera, es cuando usted se entera de BTD (dieta por tipo sanguíneo), a través de una amistad o uno de los tantos libros de D’Adamo o un programa ya sea de televisión o radio, y trata de visualizarse llevándolo a cabo, pero aun no se decide, se le figura un tanto complicado o fastidioso.
- La siguiente fase, es la más difícil, y a la vez, la más excitante, donde usted la va adaptando paso a paso y se percata día a día que le está haciendo un bien, pero se le figura complicado estar cargando con su lista y además el tiempo que se demora en leer etiquetas de ingredientes en cada producto que solía comprar anteriormente, y darse cuenta de la cantidad de aditivos, saborizantes, aceites hidrogenados que contienen dichos productos y la satisfacción de contar con el conocimiento que ahora está adquiriendo, acerca de la importancia de los alimentos idóneos para su bienestar en general. La monserga de evitar tantos antojos presentes en nuestra sociedad de consumo, tanto en la fiesta o reunión, pero con conocimiento de causa, es un arma que usted ahora posee, invaluable!
- La fase que sigue, es cuando nos volvemos un poco más sofisticados en términos de substituciones y mejores alternativas de alimentarnos. Durante esta etapa, aun no nos hemos del todo percatado de un pequeño pero gran detalle referente a las porciones de cada uno de los rubros de los tantos grupos de alimentos que D’Adamo nos siguiere, comparadas con las cantidades que acostumbramos comer. Sucede que nos volvemos expertos en substitución de alimentos mientras que perdemos la perspectiva y el punto clave de este gran plan a lo que se refiere a cantidades. Imaginemos la pirámide de alimentos difundida por la secretaria de salud de manera invertida. No me odien por favor, por lo que estoy a punto de decirles: A mí me podrá encantar el pan, pero si me doy a conocer como 'panadera extraordinaire', por el simple hecho de que me fascina el pan, estaré comiendo significativamente más porciones de pan (carbohidratos) que las máximas 6 porciones por semana estipuladas por D’Adamo para aquellos secretores tipo O, con metabolismos lentos o
que fácilmente suben de peso.
Si, me escucho usted bien; 6 porciones semanales, esto es poco menos de una rebanada de pan al día, y punto! Aquí debemos tomar en cuenta las ordenes de cualquier tipo de grano permitido por día, o sea, si me quiero comer mi rebanada de pan en la mañana, ya no me podré comer mi taza de arroz a la hora de la comida. Esto es para secretores! Imagínese a los pobres no secretores ! A ellos solo les
recomienda de 0 a 3 porciones por semana! Si 3 como máximo, me escucho usted
DIA a día me percato de la cantidad de carbohidratos que consume nuestra sociedad y no me sorprende el porqué aumenta el índice de obesidad y diabetes entre la población en general. Regresando a nuestra platica de porciones totales de granos, carbohidratos, leguminosas, por semana. En este punto si quisiera serles muy sincera, y advertirles que si usted no respeta las cantidades totales por semana dadas de porciones o sea, 1 única porción diaria de grano y
continua por aferrarse a su pirámide autorizada por la secretaria de salud, de ingerir hasta 10 porciones al día!!!, no les auguro mucho éxito en lograr sus metas y obtener aquello que D’Adamo les ofrece en términos de salud integral y peso ideal . Solo entonces, cuando aprenda a respetar y siga los lineamientos respecto a cantidades por semana y/o por día, podrá considerar que ha pasado a la etapa final en el dominio de este estilo de vida, teniendo en cuenta las cantidades, traducidas envalores de frecuencia de los distintos grupos de alimentos así como lo estipulado en lo referente a grado y estilo de ejercicio así como las practicas de bajar niveles de stress ; todo se une en un gran plan de estilo de vida individualizado, del cual no se querrá desprender jamás.
Por si fuera poco, Dr D nos vuelve a sorprender con su genial reporte personalizado nutrigenomico (#6)hecho a la medida de cada quien. Lo único que tenemos que hacer es seguir los lineamientos correspondientes donde todas nuestras variables han sido tomadas en cuenta y computadas a la perfección.
Los invito a vivir en carne propia lo que se siente mejorar su digestión y metabolismo al elevar el poder de absorción de los nutrientes optimizando su inmunidad , bajando niveles nocivos de LDL (colesterol ‘malo’) y erradicar el sobre crecimiento bacteriano que en algunos ya se manifiesta en candidiasis. La traducción literal de pro biótico es ‘a favor de la vida’! Usted qué opina? Si se puede!
Gracias mil nuevamente a todos por sus interesantes comentarios, los aprecio muchísimo!
As I ran this morning, I was listening to sermons on my MP3 player. A phrase caught my attention, “We are all evangelists about something.” He gave several examples - some people get excited about a sports team, and tell everyone about it. Some people get excited about a new exercise program, and they tell all of their friends how this new video or that new gym is better than anything they have ever done before. Some people are passionate about politics.
He said that he had always grilled on a gas grill, but someone told him about the Big Green Egg. Now he engages everyone in conversations about the superiority of the Big Green Egg. I had never heard of a Big Green Egg, but his enthusiasm, made me look it up online. It ought to be good, because it sure is expensive.
I find that I am a BTD evangelist. In conversations it is natural and easy to talk about the BTD. Someone says they are worried about their cholesterol - I tell them how my husband and I both lowered our cholesterol by eating very different diets. Someone tells me they have indigestion - I tell them how I found the BTD. Someone tells me they know they need to exercise but they don’t like running - I ask them what their Blood Type is. Someone on facebook posts in the middle of the night that they can’t sleep. The next morning I post my favorite calcium/magnesium supplement on her wall.
Our Strong Son brought a young lady to meet us, and we went for a picnic. As I was unpacking the basket, I said, “Did he tell you that I eat weird?” They both laughed and SS said, “I told her that you would ask what her blood type is.” I said, “So what IS your blood type?” She said that she didn’t know. My family knows that I can’t keep quiet about the BTD.
The point of the sermon was that while Christian people will tell others about all sorts of things that they are interested in, for some reason they keep quiet about their love for Jesus. So as I am running, I start evaluating myself, and my conversations about the things I care most about.
In this life - physically, here and now - to feel your best you need the BTD. It’s more than a diet - it is a lifestyle that includes eating, exercising, supplements, and stress reduction. I’ve experienced it, I believe in it, and I recommend it.
But the BTD cannot give meaning to your life. It cannot give you the promise of heaven. It cannot offer fellowship with God here on earth. Jesus is the only one who can do all of that. I’ve experienced him, I believe in him, and I recommend him to you.
Tuesday night I wanted dessert. I had eaten well all day, so I can’t say I was hungry. But after dinner as I was working on pictures, I wished for something cold and sweet.
Since I don’t keep avoids in my house, and we live 20 minutes from town, my choices were limited. I roamed around the kitchen thinking that I would have to make do with a LaCroix.
Then, in the back of the freezer I saw a bag of frozen mango. I put some in a bowl, and let it partially thaw - it was still frozen, but not hard. I ate it with a spoon. YUM! Cold, sweet, delicious. It satisfied my craving, and it was 100% beneficial.
We have had two groups of teenagers staying at our house for a church retreat the past two weeks. Did it throw us a little off of our retirement schedule - of course. Does the house seem empty today, and do we wish we had them back - absolutely yes!
I agreed to provide breakfast every morning. Their leaders bought food for lunch and dinner. The kids made their own sandwiches for lunch. I helped the sponsors prepare dinner. I haven’t done much baking since my children grew up, so I was excited to pull out our family’s favorite bread and muffin recipes. The first morning I made carrot bread - they barely touched it. The second morning I made cranberry crunch - they were suspicious of cranberries. The third morning I had planned to make pecan muffins, but I wavered. Pecans are expensive and pecan muffins are time consuming. Did I want to spend extra time and money on something the kids would not eat? No, I did not. So I bought 88 cent packages of refined blueberry muffin mix. The directions said just add water. Easy and fast! Every muffin vanished, and the kids said, “Mrs. Graham, those were delicious.”
For dinner, they basically had starch and cheese. One night we grilled burgers. We had lettuce, tomato, and avocado for toppings. The adults ate the vegetables; the kids ate burgers, buns, cheese, and chips. One night we had taco fixings, so the kids could make tacos or taco salads. The most popular dinner was to crush the taco shells and make nachos out of chips, beans, and cheese. The third night was pizza. Pepperoni was the most popular; supreme (with vegetable toppings) was the least popular.
The kids did love watermelon, and ate as much of that as we could cut.
Let me be real clear - I am not going to be critical of the kids or their parents. I was an extremely picky eater as a child. My parents were frustrated that I refused to eat anything except meat, fruit, bread, potatoes, and dessert. It would be highly hypocritical if I made disparaging remarks about our guests. However, from a nutritional and BTD standpoint, I am concerned about the future of this generation.
Statistically 43% of these kids are Type Os - yet they only ate meat one night that they were here. Statistically 40% are Type As. They can tolerate more grain than the Os, but also need lots of fruits and vegetables. Statistically, 12% are Type Bs - They are more likely to flourish on milk products, but all of the kids craved cheese for both lunch and dinner.
When I was a teen, I was an anomaly. All of my friends ate vegetables. They ate lettuce and tomato on their hamburgers. I was the one who got funny looks at restaurants and frowns for not eating green beans when I was a guest at a friend’s house. Forcing me to eat was a complete failure.
The media periodically runs a story about a school district that passes a law decreeing that schools will serve vegetables for lunch. Follow up reports say that those vegetables are mostly thrown in the trash. So coercion is no more successful with today’s kids than it was with me.
I made my own choice to change my diet when I was in college, to the shock and delight of my parents. I hope these kids will eventually do the same. Otherwise I fear that they will face a lifetime of weight, vision, joint, inflammation, and other health problems.
With my own children, I was continuously cutting deals - “if you eat this, then you get to eat that.” They cooperated. It helped that I was an at home mom who liked to cook and experiment in the kitchen. My heart goes out to single moms who try to juggle jobs and after school activities and chores at home. There is no time to cook. Fast food and frozen dinners are so easy and so tempting.
I started this blog with great passion, but I’m ending a little flat, because I don’t know the answer. The best I can do is point to a few communities, like Denver, Seattle, Austin, Charleston, and San Francisco, where for some reason the culture shifted, outdoor exercise became popular, fast food chains were snubbed, and health became important. Positive peer pressure would be the best way to change what today’s kids eat.
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.