Wednesday, December 30, 2009

Lap Band Dietary Recommendations

Lap Band Dietary Recommendations

Who is eligible?

1. Presence of morbid obesity persisted for at least 5 years, defined as either:
A. Body Mass index (BMI) exceeding 40 or;
B. More than 100 lbs over one’s ideal body weight.
C. BMI greater than 35 in conjunction with one of the following:
1. Severe cardiovascular Disease.
2. Diabetes Mellitus uncontrolled.
3. Obstructive Sleep Apnea.
4. Severe Pulmonary Disease.
5. Three or more of the following risk factors:
a. Hypertension (BP > 140 mmHg systolic and /or 90 mmHg diastolic).
b. Low high-density lipoprotein cholesterol (HDL < 40 mg/dL).
c. Elevated low –density lipoprotein cholesterol (LDL > 100 mg/dL).
d. Family history of early cardiovascular disease in a first degree relative (myocardial).
(infarction at age < 50 years in a male relative or at age < 65 years in a female relative).
5. Patient has completed growth (18 years of age or documentation of completion of bone growth).


Lap- band surgery was developed to induce weight loss. However, some patterns must be modified simultaneously in order to achieve and maintain the desire weight loss.

Eat slowly and chew foods until they reach a mushy consistency!
1. Set aside 30 to 45 minutes to eat each meal.
2. Actually count the number of times you chew each bite. Aim for 30.
3. Make an EAT SLOWLY sign and place it on the table in front of you.
4. Explain to family members the reasons why you need to eat slowly so they will not urge you to eat
5. Take small bites of food. You may want to try eating with a baby spoon or chop sticks.
6. Pay attention to taste. Learn to savor each bite, noticing its flavor, texture.
7. Chew well. Ground or very soft foods may be necessary if you have dentures.

Try to recognize the feeling of fullness then stop eating at once.
Indication of fullness may be:
- A feeling of pressure or fullness in the center of your abdomen just below the rib cage, feeling of nausea, pain in your shoulder area, upper chest or jaw.
• If you start vomiting, stop eating solid foods and just sip clear liquids.
If intermittent vomiting continues for more than 24 hours, contact your doctor.

The causes of vomiting are:
- Eating too fast and not chewing properly.
- Eating too much at meal.
- Drinking liquids right after eating.
- Eating foods that do not agree with you.

- The LAP-BAND system creates a small pouch that can hold about half a cup (3-4oz) of food.
- You need to learn how much your stomach pouch can hold comfortably.
- In order to replace normal body water losses and thus prevent dehydration.
- You should not drink anything for at least one hour after a meal.
- Sip from a medicine cup or shot glass instead of drinking from a regular glass.
- Avoid carbonated liquids because they could increase the size of the pouch creating discomfort.
- Eating foods from each of the four food groups will provide adequate amounts of protein, vitamins and minerals for your needs.
- Start with simple activities such as walking and swimming.
- Gradually increase your activity level in the course of daily living.

- After surgery, in addition to water you will first be offered clear liquids.
- In time, your diet will include blended and pureed foods.


First week after surgery
• You’ll be on a clear liquid diet.
• Clear liquids include clear broth or soup (with no vegetables no meat and not creamy),jello, fruit juice(no nectars, no pulp), water, tea, coffee, non carbonated beverages.

Second week after surgery
• You’ll continue on liquids but adding liquids that have thicker consistency such as skim milk, low-fat yogurt, cream of wheat, oatmeal, creamy soups, fruit smoothies (nothing that you will have to chew), and tomato juice.
• Begin taking protein supplements such as Soyamax, Isopure.

Third week after surgery
• In addition to pureed food such as blended meat, meat paste, liverwurst, yogurt (no berries or other types containing seeds), you may begin to add cottage cheese, sliced cheese, cheese dishes (low fat), tofu, scrambled and hardboiled egg and fish.
• You may slowly add soft canned fruits and vegetables, baked potatoes (with no skin), rice, grits, macaroni, noodles, rice cereals, etc..

Fourth to sixth week after surgery
• You may begin to add meats that are ground after cooking, such as pork, veal, chicken, turkey and beef.
• After your checkup you can begin to experiment more with food.
• Sliced meats as well as raw fruits and vegetables may be tried (chew them well).
• If you fell hungry between meals, you may sip on low-calorie drinks and flat water.
• You may substitute one meal for a protein shake.

Something to remember!!!!
- It is important that you eat food high in protein at each of your three meals and drink 1-2 cups of milk between meals.
- Protein is needed to renew of body cells.
- The recommended daily dietary allowances (RDA) for protein is:
56g/day for men
46g/day for women
You should try to eat 50-70g of protein each day.
• Recommendation for protein intake:
- Lifeway organic brand low fat kefir drink.
- Energizer shake


6 ounces of tofu (organic, soft or “silken” packed in water, rinse and drain) or ¼ cup nonfat dry milk powder or powdered egg whites (available at Whole Foods, in the baking section, Bob’s Red Mill brand)
6 ounces organic plain low fat yogurt (Fage 0% Greek Yogurt is best for lower carbohydrates to fit in the fruit carbs.)
1 small banana
½ cup strawberries
1 cup frozen blueberries
½ cup fruit of your choice (e.g. frozen peaches, mixed berries, or cherries)
4 cups of organic unsweetened soy milk (try “Silk” or Trader Joe’s brand)
Optional –for added fiber and omega-3 essential fatty acids, stir in a Tablespoon of ground flaxseed (try Organic Bob’s Red Mill whole ground flaxseed meal) to the cup you drink, so it doesn’t get rancid, you need to drink it right away.
Directions: In a blender, put all ingredients together. If you like a thinner shake, add water and use less milk. Put the top on the blender, chop, blend, and whip. You’re all set for an energizing breakfast or snack. Add a piece of whole wheat/grain toast or a small bowl of >5 grams dietary fiber cereal with the shake for even more sustainable energy. Make this shake the night before, keep it in the blender and store it in the refrigerator. The next morning, just press whip, and you’ve got a quick and easy “on-the-go” energizer.
Serving size: 1.5 cups
Total servings: ~4
Nutrition Analysis per serving:
239 Calories, 31 grams Carbohydrates, 16 grams Protein, 6 grams Fat.

-Through trial and error you will be able to recognize your tolerance to some food items.
Some of the food items that the digestive system cannot handle as well are:
• Tough meats, especially hamburger.
• Members of oranges or grapefruit.
• Core, seeds or skins of fruits or vegetables.
• Fibrous vegetables such as corn, celery or sweet potatoes.
• Bread.
• Chili or other highly spiced foods.
• Fried food.
• Milk.

Concentrated sweets- filling up on these can prevent weight loss and can replace healthier foods in your diet with high calorie, high sugary foods.
Examples to high sugar foods:
• regular soft drinks,syrops,cakes,biscuits,sweets,jams,jellies,marmalade,honey,kool aid, sugared ice tea, dried fruits, fruit drinks, canned or frozen fruits in syrup, table sugar, sugar coated cereal, candy, doughnuts, regular jell-o, sugar gum, molasses, cookies, sherbet /sorbet, regular pudding, sweetened, fruited or frozen yogurt.
Examples to high fat foods:
• Whole milk, chocolate, chocolate milk, chips, pies, pastries, ice cream.
- Alcoholic drinks such as beer, wine, liquors, port, sherry, cocktails, and champagne should also be avoided as much as possible.

!! Some goals to achieve:
• Protein:70 grams per day
• Fluids: 64 ounces per day.
• Carbohydrate<100
• Fats<25

!!!! For successful weight loss after Adjustable Gastric Banding Surgery, a change in your habits is necessary. You will not be able to lose as much weight as you like if you eat continuously or if you stretch your stomach by eating large amounts of foods at one time. You will achieve your desired weight loss only if you are willing to control what you eat and the way in which you eat it.

Monday, December 28, 2009

High Five for Fiber- Your Best Friend for Weight Loss and Detoxifying!

High Five for Fiber! Aim for 5 grams of dietary fiber or above per meal, for keeping yourself satisfied and clean. People who have a high dietary intake of fiber appear to have a significantly lower risk for developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Fiber is your best friend for giving you more satisfaction per chew-key to weight loss and helps lower blood pressure and cholesterol levels. Increased intake of soluble fiber improves blood glucose and increases insulin sensitivity in people with or without diabetes. Adding fiber in people who are obese significantly enhances weight loss. Increased fiber intake also improves symptoms associated with gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Prebiotic fibers, such as inulin and chicory root appear to improve the immune function. Dietary fiber intake provides similar benefits for adults and children. The recommended fiber intake is 20 to 35 grams per day for healthy adults and age plus 5 grams per day for children. Majority of children and adults are eating less than half of the recommended levels.

Include both soluble and insoluble forms of fiber daily. Oats have the highest proportion of soluble fiber compared to any other grain. Foods high in soluble fiber include oat bran, oatmeal, psyllium, vegetables (e.g., broccoli, brussels sprouts and cabbage), beans, peas, rice bran, barley, citrus fruits, strawberries and apples. Soluble fiber has many benefits, including stabilizing blood glucose levels and lowering cholesterol. Insoluble dietary fiber sources include whole-wheat breads, wheat cereals, wheat bran, rye, flaxseed (get the most benefits by consuming grounded/milled flaxseed, keep it sealed in an opaque package and store in the refrigerator/freezer), whole grain breakfast cereals (look for 5 grams of dietary fiber or above on the label), and vegetables such as celery, beets, turnips, cauliflower and carrots. Insoluble fiber offers many benefits including decreased cardiovascular risk and slower progression of cardiovascular disease in people who are at high-risk, intestinal health, reduced risk of colorectal cancer, hemorrhoids, and constipation. Fiber’s best friend is water, keep drinking water throughout the day to help the fiber get through.

* Choose high fiber foods (3 grams or more of dietary fiber per slice of bread/per snack-e.g., crackers, sports bars, and 5 or more grams per serving of cereal or per meal).
* High fiber starches include: whole-wheat couscous, sprouted grain bread, oatmeal, quinoa, amaranth, barley, bulgur, brown rice, yams, or winter squash
* High fiber fruits: S or S fruits (edible skin or edible seeds fruit): e.g., apples, strawberries, blueberries or oranges (get bioflavinoids and fiber from the white part of the orange)
* High fiber vegetables: the darker the better, and think of eating all the colors of the rainbow (e.g., broccoli, spinach, tomatoes, chard, kale, collard greens, zucchini, red/yellow bell peppers)
* Have your 5-A-Day for better health: 2 to 4 servings of fruit a day and 3 to 5 servings of vegetables a day.

High Five For Fiber- Get More For Your Chew! (Aim for 5 grams of dietary fiber or greater per serving for increased satisfaction and choose organic most often). *When the dietary fiber is greater than or equal to 5 grams, subtract the total grams of fiber from the total grams of carbohydrate for actual grams of carbohydrate.

Instead of going on a fast to detox, eat high fiber foods, drink lots of water, eat organic produce and exercise- That's more seal proof to keep your body clean inside for long-term! Much better and more satisfying than having a concoction of apple cider vinegar, maple syrup and lemon or drinking juice all day!

Dietary Fiber in Foods: (in grams)

Acorn Squash (1/2 cup cubes, baked)
5 grams fiber

Apple (1 medium, with skin)

Artichoke (1 medium, boiled)

Avocado (1/8, a wedge)

Baked Beans (1/2 cup, cooked)

Barley (1 cup, cooked)

Beans (½ cup, boiled black, pinto, or lentils, etc.)

Beets (1/2 cup slices, canned, harvard)

Blueberries (1 cup)

Blueberry Bran Muffin (1, Zen bakery brand)

Bran, 100% Nabisco Cereal (1/3 cup)

Broccoli, (1 cup, steamed)

Brown Rice (1/2 cup, cooked)

Bulgur (1 cup, cooked)

Carrots (1 cup slices, steamed)

Collard Greens (1 cup, chopped, boiled)

Green Peas (½ cup, frozen, steamed)

Lima beans (½ cup, canned)

Oat Bran (1/2 cup, cooked, Mother’s brand)

Oatmeal (½ cup, cooked)

Orange (1, medium)

Pear (1, medium)

Persimmon (1, medium, Japanese)

Potato (1, medium (5 oz.) baked with skin)

Pumpkin (1/2 cup, canned, Libby’s Solid Pack)

Quinoa (1/2 cup, cooked)

Raspberries (1 cup)

Romaine lettuce (3 cups shredded, raw)

Shredded Wheat (2 biscuits)

Soybeans, green (edamame, ½ cup, steamed)

Sprouted Grain Bread (one slice, Ezekiel brand)

Strawberries (1 cup)

Sweet Potato (1, baked with skin)

Swiss Chard (1 cup chopped, steamed)

Taro (1/2 cup slices, cooked)

Tomato Paste (1/2 cup, canned)

Whole wheat couscous (2/3 cup, cooked)

Whole Wheat Crackers (5, Kaman brand)

Whole Wheat Pasta (1 cup, cooked)

Yam (1/2 cup cubes, baked)

Aim for a high fiber carbohydrate and a low fat protein at each eating time to keep yourself optimally fueled and sustained about every 4 hours!

Enjoy Liviting! :)

Your Livitician™ Coach,

Deborah A. Klein, MS, RD

Sunday, December 27, 2009

Livitician™ introduces LIVIT instead of diet!: Tips to Help Save Your Life!!!

Tips to Help Save Your Life!!!

Liviticianisms™ from Deborah A. Klein, MS, RD: To Help Save Your Life! (quotes from Deborah A. Klein, MS, RD, Author of "200 Superfoods That Will Save Your Life"-available on Amazon:

1.) “Keep sippin’ throughout the day to ensure you are meeting your water needs.”
2.) “The best way to tell whether you’re hydrated or not is to look at your urine, aim for pale yellow or clear like water.”
3.) “Overthrow the king, food is not your master, do not bow down to it, you are in charge of what goes on your throne.”
4.) “1 indulgence a day is part of the Livit™ plan.”
5.) “Food does not have a heart, mind or a soul.”
6.) “Think before you eat; are you physically hungry or emotionally hungry?”
7.) “Nourish your emotions with action rather than a knife and a fork.”
8.) “Have a meal free from TV, Books, and Papers.”
9.) “Keep your surroundings clean, one of the elements of health is a clean environment.”
10.) “Have plants around you, in your home at work, they add oxygen (life) into your life.”
11.) “Laugh daily, laughter increases your immune system, works your abs, and lightens things up.”
12.) “If something is bothering you, stressing you out, take care of it, ASAP, get the stress toxins out of you, by dealing with what it is, or with a massage, a cup of tea, or deep breaths.”
13.) “Eat mindfully.”
14.) “Respect Your Body-Rather Than Treat it Like a Dump.”
15.) “After you eat, DISTRACT, DISTRACT, And DISTRACT.”
16.) “The key to change is being receptive, even the slightest bit will do.”
17.) “Your health is in your hands.”
18.) “I don’t need another cookie, just dance, dance, and dance instead.”
19.) “Make time to MOVE, rather than think of needing to exercise, just think of moving.”

* Exercising 7 ½ minutes a week fights Diabetes. Spurts of high-intensity exercise can significantly improve factors such as insulin resistance and glucose tolerance linked to type 2 Diabetes risk. Research results showed 4 to 6 (30 second) sprints on a stationary bicycle every-other-day, can enhance insulin’s ability to clear glucose from the bloodstream after eating. (BMC Endocrine Disorders, Jan. 28 2009). For more calorie burning, 30 to 45 minutes, 5 to 6 times per week is more effective for weight loss.

20.) “Move away from the table and MOVE.”
21.) “Gimme 5 for better health, have at least 2 fruits per day and 3 servings of vegetables per day: fruit at snacks and veggies with lunch and dinner.”
22.) “3’s a charm, follow the 3 rule for low fat and 3 grams of fiber minimum per snack or slice of bread.”
23.) “Fiber gives you more for your chew.”
24.) “High 5 for fiber.” (Have at least 5 grams of fiber per serving for meals, look at the dietary fiber per serving on labels).
25.) “If you’re thirsty, you are already dehydrated.”
26.) “Keep healthy foods healthy.”
27.) “Shine after- it’s best to add oils after cooking for flavoring to prevent eating rancid oil.”
28.) “No puddles, just shine on the pan, when stir-frying, put a little bit of high heat oil, e.g., safflower oil, sesame oil or soybean oil, and use a paper towel to wipe off the excess.”
29.) “Put things in your life that makes life worth living.”
30.) “Have exercise be the same level of urgency as the need to urinate.”
31.) “Lift the fog, be present when you eat.”
32.) “Food is not your master, focus on other passions besides food. Food went on the throne when you lost sight of your other passions.”
33.) “The stomach is roughly 5% of your body; that is how much time our mind needs to think about food.”
34.) “Instead of going to the refrigerator when you are not hungry, move, laugh, sing, call a friend, read a book, have some tea, get your mind focused on something else.”
35.) “Put laughter into your day, 20 seconds of belly laughter is equivalent to a 2 minute abdominal workout.”
36.) “Think positive self talk, keep giving yourself positive words, people/things you are thankful for and keep laughing.”
37.) “Lighten up, keep things in perspective, relax, and move on.”
38.) “When you are stressed, take 3 deep breaths through the nose (filtered breathing), look outside, take a look at the sky, smell some flowers, enjoy a sunset, or just think of the ocean, see the waves.”
39.) “Talk to your kids or kids in your family, they keep you appreciating the little things in life.”
40.) “It doesn’t come out of the cow orange; choose white cheese rather than orange cheese.”
41.) “Follow the Deborah’s shine test when you are at buffets, selecting ready to eat foods- the shinier it is, the higher fat it is.”
42.) “If the food puts shine on your fingers, it will put shiny grease in your body.”
43.) “Eat within 1 ½ hours after waking and every 3 to 4 hours to prevent getting “over hungry” and to get your body into the burning mode.”
44.) “Need fuel to burn fuel, eat before you exercise.”
45.) “Part of the definition of eating is enjoying (never have to force food).”
46.) “Enjoy your dessert without guilt; it’s part of the plan-it’s all about balance.”
47.) “No one ever regrets going to the gym, it’s getting there that people have a hard time with- be in robot mode, rather than thinking about exercising, just do it, don’t let yourself think about it, move on auto pilot.”
48.) “Schedule a health appointment in your calendar, that’s your time to exercise; you have an appointment, you need to be there, it’s like a meeting with the President, you can’t cancel that.”
49.) “Low-fat cheese is fine as your protein source for a snack, but for a meal, cheese is not enough, have beans or fish present.”
50.) “Be on auto pilot, robot mode, when it comes to exercise, just do it, you do not have the prerogative to not exercise, you were given muscles for a reason, use them. Think of the urgency of exercise the same way as needing to go to the bathroom, you can’t say sorry bladder, I need to do this email, I need to make a call, your bladder won’t let you say no, the same with your muscles, they do not want you to ignore them, they want you to use them so they can express themselves, show their strength.”
51.) “Always have a pair of sneakers with you in your car or at the office, walk outside around the office, have moving meetings (talk on walk), go up and down some stairs.”
52.) “Your body was given to you on loan, be respectful of what was provided to you and responsible for your health, treat your body like your best friend.”
53.) “Respect your body; don’t treat it like a dump!”
54.) “Beans are the healthiest food on earth, high in fiber, protein and antioxidants, just rinse the cooked beans well before eating to prevent flatulence.”
55.) “This diet is such a success for me; I just have to go back on it-that is not success.”
56.) “Follow A Livit™, that is success- since you can stick to it for life.”
57.) “Little steps that you do make a huge difference.”
58.) “Each little thing you do differently can drastically change your body.”
59.) “Live a life of self-respect, honesty, and being real with your emotions.”
60.) “E-motion=energy in motion, every time you want more food when you are not hungry, before you eat, feel and analyze the reality of your emotion.”
61.) “Emotion is the state of motion, the more you move; the better you feel!”
62.) “Focus on the road rather than your blackberry when driving or walking!”
63.) “Eat a variety of foods; each food is its own state, we need the whole world to get all our vitamin and mineral needs met.”
64.) “Go to sleep before midnight, an hour of sleep before midnight is like 2 hours of sleep after midnight, you get much better sleep before midnight, based on our circadian sleep rhythm.”
65.) “Aim for 7 hours of sleep a night, a key to keep you lean, hormonally will hook you up to feel more satisfied throughout the day!”
66.) “Follow a version of the most effective study method, the Cambridge study method (30-10-2; 30 minutes of study, 10 minute break, and 2 minute review of what you studied in that previous 30 minutes). After working an hour, take a moving break, move for a couple minutes (e.g., march in place, do some jumping jacks, go up and down some stairs, walk around the block or your office building).” “When you return to your desk you will be not only burn more calories you will be much more productive, more ideas will come into your head stepping away and you’ll get a clearer perspective on your task at hand.”
67.) “Diet words: Can’t, don’t, won’t, never, deprived, starved, out of control, counting, bad foods, restrict, disrespect hunger cues, save points.”
68.) “Livit™ words: Can, yes, balanced, do, feel, think, listen, high fiber, satisfied, prioritize, move, enjoy, self-care, self-respect, health is in your hands.”
69.) “When you want to eat a food, it is healthier to eat it, then not to, even if it’s higher in fat, if you have it when you want it, it will help prevent you to overload on it later.”
70.) “Forget about what your chronological age is, what’s important is how you feel and act.”

Enjoy Liviting™! Enable your vision to become a reality. Live a life of fulfillment and passion!

Health, happiness and success to you,

Your Livitician™ Coach:
Deborah A. Klein, MS, RD,
Please contact me if you have any questions; I am cheering you on to attain optimal health and live younger longer!

Saturday, December 19, 2009

Endometriosis: Nutritional Recommendations!

A friend of mine was diagnosed with Endometriosis and she has been trying to get pregnant for over a year now, so I pray that these nutritional recommendations help her and those of you out there who have the same diagnosis. Thankfully the food choices you make, can have a significant impact! That hand to mouth action has a lot of POWER!!

Endometriosis- is the abnormal growth of cells that form in the uterine lining. Some of these cells, instead of leaving the body during the menstrual cycle, actually end up continuing their cycle elsewhere in the body. So, the material builds up and may attach itself to other organs in the lower abdomen, such as the ovaries or bowel. Several types of symptoms may result, such as pain in the uterus, lower back, and organs in the pelvic cavity prior to and during the menses; intermittent pain throughout the menstrual cycle; painful intercourse; excessive bleeding; nausea/vomiting/constipation during menses; difficulty passing stools; pain while urinating; and sometimes, infertility. Since menstruation is typically heavy, iron-deficiency anemia is common.

According to the Journal of the American Medical Association (JAMA.1999; 282: 2347-2354), an estimated 5 to 7 million American women have endometriosis. No one knows what causes endometriosis, one theory is that menstrual fluid backs up into the fallopian tubes and drops into the peritoneal cavity, where endometrial cells implant themselves and grow. Research has shown that exposure to two types of hazardous waste materials, PCBs and dioxin, can cause spontaneous endometriosis. These environmental pollutants: polychlorinated biphenyls (PCBs)- still present in many pre-1979 products, older fluorescent lights and by eating contaminated fish, meat, and dairy products. Catfish, buffalo fish, and carp usually have the highest PCB levels and dioxin, may account for the rising incidence of endometriosis in the last few decades. Because dioxins accumulate in fish fat, you can reduce your intake of dioxins by: removing the skin and fatty areas from fish filets, rather than fry fish, barbecue, broil, or bake fish on an elevated rack that allows fat to drip away. Throw away the drippings. You can also poach fish as long as you throw away the broth. Other ways to avoid exposure to dioxins: wash fruits and vegetables before eating and not breathing smoke and vapors given off from burning household waste.

Nutritional Recommendations for helping to keep endometriosis under control if diagnosed in the early stages:

Supplementation: Order at

* Vitamin E: 200 IU daily (order: E-Complex 1:1™) -aids hormonal balance.

*Vitamin K or alfalfa: 200 micrograms daily- essential for normal blood clotting.

*Omega-3 fatty acids: 1,500 mg daily-EPA-DHA Extra Strength® Enteric-Coated (provides essential fatty acids that aids in hormonal balance.

*Iron: As directed by your MD- to prevent iron-deficiency anemia.

*Vitamin C with bioflavonoids:Ultra Potent-C® 500

*Zinc: 50 mg daily. Zinc A.G.™ -for tissue repair and immune function.

Calcium and Magnesium: Cal Apatite® Forte Capsules-To supply needed minerals.

*Juice Plus: Order at (great to use as your whole food multi-vitamin and mineral complex, great source of B-vitamins)

* Probiotics: Ultra Flora Plus® Capsules- helps with overall nutrient absorption and immunity.


Eat predominately a high fiber diet, rich in whole soy foods, stay clear from soy protein concentrate or isolated soy protein or soy protein isolate, stick with: edamame, unsweetened soy milk, organic tofu, and soy yogurt. Focus on eating raw vegetables and fruits, whole grains and raw nuts and seeds. Also, eat Kelp (try wakame seaweed)- rehydrate in water and great to add in a soup or eat sushi with seaweed. Include "green drinks" made from dark green leafy vegetables.

Stay clear from: alcohol, caffeine, saturated (animal) fat, butter, whole milk dairy products (non fat or low fat dairy is ok, e.g., 0% greek yogurt and low fat ricotta cheese), fried foods, foods that contain additives, all hardened fats, junk foods or fast foods, red meats, poultry (except for organic, no hormones, skinless chicken/turkey breast), refined and processed foods, salt, shellfish, and sugar (except for raw agave nectar).

Keep yourself hydrated: Drink filtered water throughout the day, keep sipping-keep your urine clear like water.

Use a heating pad, hot water bottle or a hot bath with Epsom salts, to help relieve pain. The warmth relaxes your muscles.

Move daily- walk, take aerobic classes, stretch, do yoga, dance, swim- Aim for 45 minutes to an hour per day of moving, can spread it out by doing intervals of 15 minutes a few times per day. Schedule moving in your calendar, it's a health appointment, no one or nothing can get in the way. (According to research from the: (Am J Epidemiol 2003; 158:156-164)- strenuous exercise lowers the level of estrogen in the body, which may help suppress the symptoms of endometriosis).

See your OB-GYN regularly.

Enjoy Liviting! May all of you who want to get pregnant, get pregnant soon and L'chaim to a healthy pregnancy and healthy baby! :)

Your Livitician Coach,

Deborah A. Klein, MS, RD

Wednesday, December 9, 2009

Radiation Clearance Recommendations: Detoxification

I had a patient this week, who was overexposed to radiation. Here's some recommendations that I provided her that may pertain to you if you are looking to remove (clear) radioactive materials from your body.

1.) Eat predominately a Macrobiotic diet:
a. Have your staple foods include: organic brown rice, miso and tamari soy sauce soup, wakame and other sea vegetables, pumpkin, and sea salt (available at a natural food store/Whole Foods).
b. Stay clear from sugar and sweets, except a teaspoon of raw agave nectar or raw honey per day is fine.
c. Eat organic fruits and vegetables exclusively. There’s no room for pesticide and toxic residues in your body.
2.) Also include the following foods for optimal health:
a. Organic Apples-good source of pectin, which binds with radioactive particles.
b. Eat buckwheat, which is high in rutin, a bioflavonoid (antioxidant) that protects against the effects of radiation.

Recipe for Buckwheat:
Kick it Up Kasha:
Ingredients: Choose all organic vegetables.
1 Tablespoon of cold-pressed safflower oil
1 large onion, chopped (1 cup)
1 celery stalk, chopped (1/2 cup)
1 large green/red/yellow- your choice-bell pepper-chopped (3/4 cup)
1 garlic clove, minced
1 teaspoon of oregano
½ teaspoon of cumin
1 teaspoon of mild chili powder
¾ cup buckwheat groats (kasha), optimally whole (available at Whole Foods in the grain/rice section)
1 (35-ounce) can tomatoes, coarsely chopped, liquid reserved
Freshly ground pepper, to taste
1 cup coarsely grated Monterey Jack (3 ounces) cheese
1. In a large saucepan with a tight-fitting cover, heat the oil. Add the onion, celery, bell pepper, and garlic, and sauté the vegetables until the onion is soft, about 5 minutes.
2. Stir in the oregano, cumin, chili powder, buckwheat groats, and tomatoes with their liquid. Season the mixture with black pepper. Bring it to a boil, reduce the heat, cover the skillet, and simmer the kasha for 10 to 15 minutes or until the liquid has been absorbed and the kasha is cooked.
3. Sprinkle the kasha with cheese, cover the skillet, and let the kasha stand for another minute or so to melt the cheese.
c. Add avocados, lemons and cold-pressed safflower and olive oils, ground flaxseed (Spectrum or Trader Joe’s brand) and shelled hemp seed (Manitoba Harvest or Nutiva brand shelled hemp seed) for essential fatty acids. {available at a natural food store/Whole Foods, put a Tablespoon of ground flaxseed and a Tablespoon of shelled hemp seed stirred into cereal before you pour in the milk, or add it to yogurt or salad dressing or soup}. After opening, store the ground flaxseed and shelled hemp seed in it’s opaque packaging with a chip clip, in the freezer.

3.) Before going to sleep. Pamper yourself with a 20-minute baking soda (sodium bicarbonate) and sea salt bath (mixing half a pound of salt and half a pound of baking soda). Add the salt when the bathtub is somewhat filled for 3 days. Then take baths with Epsom salt, which has purgative qualities.
4.) Drink Echinacea, Kombucha and Green tea. Once a day have a cup to 3 cups of either of these suggested teas. Available at Whole Foods.
5.) Satisfy a sweet tooth with organic fruit instead of concentrated sugar/sweets/baked goods.
6.) Make a radiation clearing soup, have a bowl once a day:
Miso Healing Soup:
2 Tablespoons safflower or vegetable oil
1.5 pounds yellow onions, thinly slices (about 5 medium onions)
¼ cup miso
4 ¼ cups water
8-inch piece of Wakame seaweed (available in the dried sea vegetable/asian cuisine aisle of natural food store/Whole Foods)
1.5 teaspoons of reduced-sodium soy sauce or Bragg’s Liquid Amino’s (available at natural food store/Whole Foods-low sodium soy sauce)
1 Teaspoon of Raw Agave Nectar or Raw Honey (optional)

Heat oil in a large saucepan over low heat. Add onions, stirring to coat them with the oil. Cover and cook until the onions are tender, translucent, about 15 minutes. Add small amounts of water as needed, about a tablespoon at a time, to prevent sticking. Pour 4 cups of water into the saucepan, add the Wakame seaweed.
Place miso in a small bowl. Add the remaining ¼ cup of water from the ingredients list, stirring until mixture is smooth. Add to the soup mixture in the saucepan; add soy sauce/Bragg’s and the agave or raw honey (optional). Heat through, but do not boil.
7.) Take your supplements daily:
i. Juice Plus (Orchard Blend and Garden Blend): order from, take 1 capsule of each twice per day with a meal and a glass of water. For example, take the Juice Plus (red and green) with a glass of water at breakfast and dinner.
ii. Have Vitamin C (ester-C): 500 to 1,000 mg per day.
iii. Take your probiotics: Ultra Flora Plus Capsules or powder (1/4 teaspoon mixed with water): order from (probiotic-friendly bacteria) once per day with breakfast and a glass of water.
iv. Take fish oil capsules. EPA-DHA extra-strength, enteric coated: order from One to 2 capsules per day with a meal and a glass of water.
8.) Keep yourself hydrated! Sip water throughout the day! Bring a water bottle with you everywhere you go. You know you are hydrated when your urine is clear or pale yellow. If you are thirsty or urine is dark yellow, you definitely are not drinking enough water. Staying hydrated is also a great way to prevent headaches.
9.) Move every day! Do a 30 to 45 minute walk daily or dance or swim or bike. Whatever you enjoy doing, put moving in on a daily basis. To keep your body oxygenated and the lymphatic fluid flowing-for great healing. Apply the Cambridge Study Method- the most effective way to study: 30/10/2- study for 30 mins., take a 10 min. break, review what you studied for 2 mins.- into your work day, take a moving break after sitting at your desk for 30 minutes to an hour.

Enjoy Liviting! Please contact me if you have any questions at
Your Livitician™ Coach,

Deborah A. Klein, MS, RD