Energize and Detoxify With Springtime Eating Plan

[Guest guest]

Rubman's Digestion Connection: Energize and

Detoxify With Springtime Eating Plan

Just as Vivaldi wrote different music to convey

the different moods of " The Four Seasons " so do our bodies have

different natural rhythms in the spring, summer, autumn and winter.

Health challenges change too, as nature's cycles affect our external and

internal environments. While air conditioning and central heat insulate

us from some seasonal effects, certain primeval instincts prevail.

 

As the seasons turn, we'd all do well to be responsive to the needs of

our bodies. For example, like most people, I'm more likely to prefer a

light salad in the summer and enjoy tucking into a hearty bowl of

steaming soup or stew in the winter. For the details on how diets should

shift with the seasons, I turned to Daily Health News contributing

editor Andrew L. Rubman, ND.

SPRING: REBIRTH AND RENEWAL

Year-round our focus should ideally be on foods and supplements that

harmonize with the seasons. For example, spring is a period of

transition, a time of birth and renewal...

The foods of spring. After months of inactivity and a dearth of

sunlight and fresh air, spring cleaning is even more important in the

body than in the house. For this, Dr. Rubman recommends fresh, ripe

produce to help the liver cleanse itself of toxins that build up over the

winter. The more of these fruits and vegetables you consume, the

better... and keep in mind that a deeper color is associated with a

richer disease-fighting, antioxidant content.

An ideal spring meal. Dr. Rubman suggests emphasizing spring's

special bounty -- adding, for example, a cup of alfalfa sprouts, baby

spinach, spring lettuce, mustard or dandelion greens or a freshly juiced

vegetable mix to your favorite recipe or meal.

Favorite spring supplements. In spring, Dr. Rubman suggests taking

supplemental dandelion (Taraxacum officinale) leaf, which gives

the liver an even heftier detoxifying boost. He likes to prescribe

Eclectic Institute's freeze-dried dandelion leaf, to be taken with the

evening meal for a few weeks or even months. He cautions that all

supplements are best taken under the guidance of a licensed and

experienced naturopathic physician. If you tend to be allergic to

ragweed, chamomile or other such plants, Dr. Rubman advises trying a tiny

amount of this supplement first -- open the capsule and hold a tiny

amount of its contents in your mouth for a few minutes (then spit out) to

see if symptoms develop.

SUMMERTIME: " AND THE LIVIN' IS EASY "

For many, summer months translate into high-energy activities such as

kayaking, tennis and hiking...

The foods of summer. Healthful carbohydrates (raw or steamed

veggies, oatmeal, whole grain breads, beans, lentils, etc.) provide the

higher level of energy required to meet the challenges of the heat,

especially when you're physically active. These are broken down into

glucose more slowly than carbs from processed foods (eg, sugary and

floury snacks and desserts), providing a gradual and steady source of

energy all day long. Also drink plenty of water and maintain your salt

intake to avoid dehydration.

An ideal summer meal. Keep your mid-afternoon meal light, Dr.

Rubman advises. For example, enjoy a fresh summer salad of leafy greens

topped with a tablespoon each of walnuts and crumbled goat cheese,

drizzled with olive oil. Snack on celery sticks or baby carrots smeared

with almond, cashew or peanut butter (preferably the natural kinds that

come in glass jars and are free from hydrogenated fats).

Favorite summer supplements. To amplify the positive effects of

your summer diet and maximize energy, Dr. Rubman recommends

bioflavonoids, typically obtained by eating a few servings of brightly

colored fruits and vegetables... increased vitamin C... a multiple B

vitamin twice a day and a sublingual (literally under the tongue) B-12

supplement. Taking B-12 this way avoids exposure to stomach acid, which

can degrade the vitamin.

AUTUMN: SHINE ON HARVEST MOON

Every autumn, Dr. Rubman says he enjoys the bounty of the harvest by

driving out to the country to pick apples and pumpkins. The aromas of

fresh applesauce and pumpkin soup wafting from the kitchen make this

seasonal transition pleasingly fragrant as well as healthful...

The foods of autumn. If people decrease their level of activity

during the colder months, they may deposit excess calories as fat. He

suggests maintaining activity and instead of eating comfort foods with

unhealthful fats to gradually add more healthful fats to your daily diet

-- such as wild salmon or sardines (rich in omega-3 fatty acids),

avocados, almond butter, olive or walnut oils, seeds and nuts.

An ideal autumn meal. One of Dr. Rubman's personal favorites is an

avocado filled with salmon or shrimp salad, made with a tablespoon of

nonfat yogurt instead of mayo. For snacks, try a quarter- to a half-cup

of nuts or seeds.

Favorite autumn supplements. Dried dandelion root, such as

freeze-dried extract sold by Eclectic Institute, is important to your

liver. Whereas in the spring the compounds in the leaf support bile flow

to clean out " winter debris, " when the weather turns cold the

root components support the more balanced metabolism of fats. This will

help the digestive tract more efficiently process heavier winter meals in

the months ahead.

WINTER: A TIME TO HUNKER DOWN

It's a must to conserve warmth and energy of all kinds in the cold winter

months, from the fuel in your house's furnace to the fuel in your body.

To maintain a good energy supply flowing out from the digestive tract to

the body, Dr. Rubman recommends that you consume at least two substantial

meals a day, plus one light one.

The foods of winter. Bring on the stews and soups. This is the

season to increase your protein intake so that reserves that may be

challenged by the cold environment and vigorous outdoor activities may be

maintained, says Dr. Rubman. He also recommends winter favorites such as

baked yams and other earthy root vegetables, whole grains and dried beans

(soaked overnight, rinsed and slow cooked)... warming herbs/spices like

garlic, ginger and cayenne... and healthy fats (e.g., nuts and

seeds).

An ideal winter meal. Who can resist roast chicken spiced with

garlic and served with roasted sweet potatoes (hold the marshmallows)?

Ginger carrot soup is another favorite winter warmer and restorer.

 

Favorite winter supplements. To ward off seasonal colds and flu,

Dr. Rubman prescribes immune-enhancing herbs such as echinacea and

astragalus in combination. Other immune-protective supplements are

selenium, zinc and vitamins C and E.

As long as you're reasonably satisfied with your present diet and how it

makes you feel, he suggests making gentle modifications to seasonal

variations, rather than completely revising how you plan your meals. Big

adjustments or small, it's still a good idea to be attentive to your

body's evolving needs year-round to help you feel in sync with the world

around you.

Source(s):

Andrew L. Rubman, ND, director, Southbury Clinic for Traditional

Medicines, Southbury, Connecticut.

 

www.naturopath.org.