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10 Things We Learned from Fat, Sick and Nearly Dead

  |   May 23, 2012   10:29 AM ET

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Spring Cleansing: A Spring Checklist for Cleansing the Body, Mind and Soul

  |   April 13, 2012   11:57 AM ET

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Another Avenue for Weight Loss: Detox

  |   February 14, 2012   12:31 PM ET

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Day 16: The Wall Pose Stretch

Dr. Frank Lipman   |   September 21, 2011    8:22 AM ET

Yoga poses have a detoxifying effect on the body. The wall pose creates a stretch in the shoulders, legs and back that mobilizes muscle tissue and stimulates nourishing blood circulation in normally inactive areas of the body. Lymph fluid then begins its cleansing action, tissues become toned and detoxified and the result is a feeling of well being.

2011-08-31-1yp90Wall_Pose0064.jpgWall Stretch
1. Begin by standing 3-4 feet away from the wall.
2. Face the wall and place the ball of your right foot against it at a 45-degree angle. (See illustration)
3. Keep the weight on the center of your right heel and let the left foot turn out a little. (See illustration)
4. Keep the front of the hips parallel to the wall and place the hands as far up the wall as you can reach.
5. Open the hands, spreading the fingers and straighten the elbows.
6. Keep the legs straight, firming the kneecaps onto the knee joint and pull the thigh muscles up.
7. Extend the back heel into the ground.
8. Move hips away from the wall, let the neck relax and extend the head toward the floor. It may rest on the wall.
9. Stay in the pose for about 30 seconds, breathing normally.
10. Then, keeping your hands on the wall, repeat the pose with the left foot against the wall.

Be Well by Dr. Frank Lipman
Email: support@bewellbydrfranklipman.com
Call Us: 888.434.9483

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Wondering What To Eat?

This post details a sample meal plan, and Cleanse-friendly foods, recipes and snacks.

For more ideas visit this Facebook page -- it's frequently updated with Cleanse-friendly recipes.

Day 15: Sleep Better By Blocking out the Light

Dr. Frank Lipman   |   September 20, 2011   11:58 AM ET

Back in the days of our ancestors, we rose with the dawn and slept when it became dark, and this cycle imprinted itself in our genes. But today, when it comes to light, we're overfed and undernourished -- just as we are with food.

During the day, most of us get artificial light from fluorescent bulbs instead of sunlight, so most of us miss out on getting the sun's vital vitamin D. And at night, when we need the dark to trigger melatonin production, we stay up too late and the excessive artificial light disrupts our body rhythms even more. So we have too much light when we don't need it (at night) and too little natural light when we do (during the day).

Darken Your Bedroom

At night, if there is even the tiniest bit of light in the room, it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin.

• Cover or move your clock
• Use dark shades or drapes on windows if they are exposed to light, or wear an eye mask

There should also be as little light in the bathroom as possible if you get up in the middle of the night. Try keeping the light off when you go to the bathroom at night. Believe it or not, as soon as you turn on a bright light, you immediately cease all production of melatonin for that night.

Sleep well,

Dr. Lipman and the Be Well Team
Email: support@bewellbydrfranklipman.com
Call Us: 888.434.9483

Be Well Community Site

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Wondering What To Eat?

This post details a sample meal plan, and Cleanse-friendly foods, recipes and snacks.

For more ideas visit this Facebook page -- it's frequently updated with Cleanse-friendly recipes.

Day 14: A Delicious Cleansing Recipe

Dr. Frank Lipman   |   September 19, 2011   11:02 AM ET

Happy Monday! I hope you enjoyed the weekend and that you're feeling more energetic and alert. Today we have an easy and delicious salmon recipe for you to enjoy.

Roasted Salmon with Mustard and Dill
Ingredients:

• 4 fillets of salmon, about 6 oz each
• 1-2 tablespoons of stone ground mustard -- enough to sufficiently coat the salmon (do not coat the skin side)
• Juice of 1 lemon
• Extra virgin olive oil for drizzling
• 1/4 teaspoon garlic powder
• Salt and pepper
• 2 tablespoons of fresh dill or 1 tablespoon dried dill

Method:
1. Pre-heat oven to 375 degrees
2. Squeeze the juice of one lemon over the salmon fillets
3. Drizzle with extra virgin olive oil
4. Sprinkle with salt, pepper and garlic powder
5. Spread the mustard evenly over the top of the salmon, sprinkle the dill over the mustard, coating the salmon generously.
6. Place the salmon skin side down on a lightly oiled roasting pan and roast in the oven till salmon is fork-tender and flakes easily (about 10 mins depending on thickness).

Dr. Lipman and the Be Well Team
Email: support@bewellbydrfranklipman.com
Call Us: 888.434.9483

Be Well by Dr. Frank Lipman

--

Wondering What To Eat?

This post details a sample meal plan, and Cleanse-friendly foods, recipes and snacks.

For more ideas visit this Facebook page -- it's frequently updated with Cleanse-friendly recipes.

Days 12 & 13: Nature Meditation

Dr. Frank Lipman   |   September 17, 2011   12:58 PM ET

This weekend, I encourage you to get outside for a meditation with nature. This idea of meditating with nature may seem a little hokey, but I strongly suggest you try it. This nature walk is about becoming more sensitive to the environment and the extraordinary fact that you are alive. And the fresh air and sunshine will wake your body up and set your rhythm for the day.

Even if you don't have time to go to the park or a nearby woods, read the meditation through and try this in your home or apartment.

1. Find a park, woods, a beach, a nature preserve or a reservoir.

2. Depending on your time schedule, give yourself 15 minutes or half an hour.

3. Depending upon where you are, take your shoes off or keep them on.

4. Walk around for a few minutes until you come to a place where you feel like pausing.

5. Stand still for a moment and take in what is around you. Notice where you are. Take in everything -- the trees, grass, sand, water, sounds, the texture of the air. Take 10 deep breaths, inhaling through the nose and exhaling through the mouth.

6. After a few more breaths, allow your feet to become more sensitive to what they are touching -- the rocks under your shoes and socks, the sand under your feet, the grass between your toes. Feel where your weight is. Maybe it is time to move your heels.

7. Notice how your body feels. What feels sticky, tired, achy? What parts feel loose and easy? Take five more breaths, directing the breath to the sticky places. If your hips feel tight, inhale, picturing the breath traveling down and into the hips, then exhale, picturing the tension and pain streaming out of the hip socket.

8. With this newfound spaciousness, begin walking again.

9. For the remaining minutes, allow yourself to be completely absorbed by what is in front of you, beside you, under you, behind you. Look at the bark on the trees, the stones in the sand, a spiderweb, the shape of your footprint, the length of your stride. Let yourself be curious about everything. Listen for the wind, the birds, your breath.

10. When you are done, notice how you feel. Maybe your breath is easier. Maybe you are more relaxed. Maybe you feel more connected.

Have a wonderful weekend!

Dr. Lipman and the Be Well Team
Email: support@bewellbydrfranklipman.com
Call Us: 888.434.9483

Be Well Community Site

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Wondering What To Eat?

This post details a sample meal plan, and Cleanse-friendly foods, recipes and snacks.

For more ideas visit this Facebook page -- it's frequently updated with Cleanse-friendly recipes.

Day 11: Tennis Ball Neck And Shoulder Release

Dr. Frank Lipman   |   September 16, 2011    9:16 AM ET

This simple exercise releases tension in the upper back, neck and shoulders. It's a great DIY massage that you can do before bed to unwind and relax tense muscles.

1. Lie on your back, knees bent and feet hip-width apart.
2. Place two tennis balls at the top of your shoulder blades, side-by-side, in the area where you love to have a massage.
3. Slowly lower head and shoulders down.
4. Place a pillow behind your head if your neck is uncomfortable.
5. Lift your arms to the ceiling, then move them slowly toward knees and then toward the wall behind you.

Note: Repeat this 10 times and to get the best results, pause on the tender areas for at least 10 seconds. Avoid placing tennis balls on your neck.

Releasing stress from the body is a great way to prepare for sleep - enjoy!

Dr. Lipman and the Be Well Team
Email: support@bewellbydrfranklipman.com
Call Us: 888.434.9483

Be Well by Dr. Frank Lipman

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Wondering What To Eat?

This post details a sample meal plan, and Cleanse-friendly foods, recipes and snacks.

For more ideas visit this Facebook page -- it's frequently updated with Cleanse-friendly recipes.

Day 10: Torso Twist for Detoxification

Dr. Frank Lipman   |   September 15, 2011   11:33 AM ET

Twisting yoga poses aid detoxification, stimulate digestion and refresh the spine. This pose helps the spine, relaxes the diaphragm and stimulates liver detoxification.

Seated Torso Twist
2011-08-31-twist2.jpg
1. Follow the illustration, hold the back of the chair and twist the torso away from the knees.
2. Keep the chest and spine lifted and exhale while rotating the torso into the twist.
3. Stay in the pose for about 30 seconds, then repeat on the other side by taking the legs round to the other side of the chair.
4. Do the pose on one side and then the other two or three times.
5. As you get more secure and familiar with the pose, experiment with rotating further into the twist.
6. Always exhale while moving further into the twist and keep the chest lifted

Happy twisting!

Dr. Lipman and the Be Well Team
Email: support@bewellbydrfranklipman.com
Call Us: 888.434.9483

Be Well by Dr. Frank Lipman

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Wondering What To Eat?

This post details a sample meal plan, and Cleanse-friendly foods, recipes and snacks.

For more ideas visit this Facebook page -- it's frequently updated with Cleanse-friendly recipes.

Day 9: Seated Breathing Exercise

Dr. Frank Lipman   |   September 14, 2011    9:21 AM ET

When we are aware of our breathing, it helps to calm the body and mind. Breathing consciously is easy and convenient. Tuning in to your breathing anchors you in the awareness of your body, in the here and now.

Here is an easy breathing exercise you can do anywhere, even at work:

Abdominal Breathing
1. Find a quiet spot where you won't be disturbed.
2. Get into a relaxed seated position, with both feet flat on the floor.
3. Put your hands on your abdomen
4. Close your mouth gently and touch your tongue to your upper palate and breath through your nose. If your nose is blocked for any particular reason it is fine to breath through your mouth.
5. Inhale deeply and slowly, being aware of your diaphragm moving downward and your abdomen expanding. Your hands on your abdomen will feel the expansion like a balloon filling.
6. At the end of the inhalation, don't hold the breath and your abdomen will fall automatically as you exhale.
7. Try to get all the breath out of your lungs on the exhalation. The exhalation should normally be about twice as long as the inhalation when you get relaxed.

Keep repeating this, keeping your focus on your hands rising on the abdomen with inhalation and falling with exhalation.

Dr. Lipman and the Be Well Team
Email: support@bewellbydrfranklipman.com
Call Us: 888.434.9483

Be Well Community Site

--

Wondering what to eat?

This post (LINK) details a sample meal plan, and Cleanse-friendly foods, recipes and snacks.

For more ideas visit this Facebook page -- it's frequently updated with Cleanse-friendly recipes.

Day 7: Kick Off The Cleanse (Recipes!)

Dr. Frank Lipman   |   September 12, 2011    8:27 AM ET

Good morning and welcome to week two of your Healthy Living Community Cleanse!

Over the past week, you have cut down on sugar, caffeine, gluten and dairy. You have gone shopping for healthy, whole foods. Now you're ready to officially kick off your cleanse!

If You're Doing The Full Cleanse Program:

If you are doing the full cleanse program, you will start drinking your shakes, taking your supplements, and following the cleanse diet today.

Cleanse Sample Meal Plan:
Here's an example of what time you will have your shakes and meals. You can adapt this to fit your schedule as needed.

  • 8 a.m. Breakfast shake
  • 10:30 a.m. Mid-morning shake
  • 12:30 p.m. Light lunch with supplement pack
  • 4 p.m. Mid-afternoon shake
  • 6:30 p.m. Light dinner with supplement pack

Light Lunch and Dinner Ideas:
• Soup and a salad
• Dinner-plate size salad, include some fish or organic chicken if desired
• Stir-fry with chicken, veggies and brown rice
• Curried Lentils or vegetables with brown rice
• Gluten-free pasta with roasted vegetables
• Fish with quinoa or brown rice and vegetables
• Braised organic chicken and vegetables
• Lettuce wraps (recipe below!)

Cleanse Snacks:
• Mary's Gone Crackers Gluten-Free and Wheat-Free Snacks
• 1/4 cup mixed raw almonds, walnuts, sesame seeds, sunflower seeds and pumpkin seeds
• One apple sliced with one tablespoon organic raw almond butter
• Piece of fruit (please check diet guidelines for allowable fruits)
• Carrot and cucumber sticks with hummus
• Organic gluten-free and wheat-free rice crackers or brown rice cakes

Cleanse Shake Recipe:

Here's a delicious shake recipe for you to try. Just add all ingredients to your blender bottle, shake it up and enjoy!

1 packet of cleanse powder
1 tbsp unsweetened cocoa powder
1 packet stevia (or to taste)
Dash of cinnamon
1 cup of almond milk


Lettuce Wraps Recipe
Use grilled chicken or fish, add some crunchy vegetables like cucumber, radish, carrots, add a little fresh mint and/or cilantro, a squeeze of lime juice and a drizzle of olive oil. Mix together and spoon into a lettuce cup (use butter lettuce for easy rolling), roll and eat.

If You're Following The Cleanse Diet Only:

If you are doing the cleanse diet, you will start following the diet today.

What To Expect

By the end of your cleanse you will look and feel great. During the first few days, however, as you adjust to a new way of eating and the toxins are flushed from your body, you may experience some of the following symptoms: lightheadedness, headaches, joint or muscle stiffness and increased bowel movements. These symptoms should disappear after a few days and you should feel more energetic and mentally alert, with a heightened sense of well-being.

To your health,

Dr. Lipman and the Be Well Team
Email: support@bewellbydrfranklipman.com
Call Us: 888.434.9483

Be Well Facebook group

Days 5 & 6: Use Dairy Alternatives

Dr. Frank Lipman   |   September 10, 2011    9:55 AM ET

For the next two days, stop or seriously limit consuming dairy products.

This includes milk, cheese, cottage cheese, yogurt, butter and non-dairy creamers.

Though cow's milk may be the perfect food for baby cows, it's not necessarily great for adult human beings.

There are over 60 hormones in an average glass of milk. The process of pasteurization eliminates many of the beneficial components of milk, and homogenization creates fats that are foreign to most human digestive systems.

Dairy Sensitivity

Classic symptoms of dairy sensitivity and allergies are mucus production, respiratory problems, digestive symptoms (such as gas, bloating, diarrhea or constipation), fatigue, joint pains and skin problems from rashes to acne.

Most people have heard of lactose intolerance, which affects 10 percent of adults. Another less known problem is difficulty digesting casein from cow's milk. When casein is not properly digested, it gets into your blood, and the immune system reacts, causing inflammation.

Alternatives

I encourage patients to have almond milk, rice milk or hemp milk instead of cow's milk. And sheep's milk feta or goat cheese are a better option than cheese from cows, because they're much easier to digest.

Rice milk and almond milk are both great alternatives to accompany your morning tea.

Have a great weekend,

Dr. Lipman and the Be Well Team
Email: support@bewellbydrfranklipman.com
Call Us: 888.434.9483

Be Well Community Site

Day 4: Give Up Gluten

Dr. Frank Lipman   |   September 9, 2011    9:27 AM ET

For the next three days, cut your gluten consumption in half.

This cleanse is about removing the foods that irritate and exhaust the system to let the body rest. Along with sugar and processed foods, I believe that for many people there is no greater drain on energy than gluten.

What Is Gluten?

Gluten is a mixture of gliadin and glutenin proteins found in wheat, rye and barley.

More: Gluten-Free Eaters At Risk From Lax Labeling, Lack Of FDA Rules

For an increasing number of people, gluten causes an immune reaction, as though it is a foreign body rather than a nourishing food. It can also cause celiac disease, which is the most dramatic response.

Unfortunately, these grains are so cheap -- and foods like bread and pasta are so convenient -- that they are the staple of most people's diets.

Why Eliminate It?

My experience over many years is that eliminating gluten grains for a few weeks helps almost every patient who comes to see me. The body is expending less energy to deal with this hard-to-digest protein, so it has more energy for other processes. Plus, the liver and digestive and immune systems are given time to rest and recover.

How To Cut Out Gluten

Depending on your current diet, taking gluten out may be relatively easy or you may feel there is no food left on the planet. Fortunately, this feeling should only last a day or two, until you find things to replace your habitual grains.

For instance, brown rice pasta is a great alternative to regular pasta. This means that if you've been having a bagel for breakfast, a sandwich for lunch and pasta for dinner, you could instead have a smoothie for breakfast, a protein-rich salad for lunch, and grilled fish with brown rice and steamed greens for dinner.

"Allowed" And "Not Allowed" Grains On The Cleanse Diet Plan:

Gluten-free grains:

• Amaranth
• Brown rice
• Wild rice
• Brown rice pasta
• Pure buckwheat noodles
• Milla
• Guinoa
• Teff
• Buckwheat

Gluten Grains To Stay Away From:

• Wheat
• Corn
• Barley
• Rye
• Spelt
• Bran
• Farina
• Kamut
• Couscous
• Oats

Good luck!

Dr. Lipman and the Be Well Team
Email: support@bewellbydrfranklipman.com
Call Us: 888.434.9483

Be Well by Dr. Frank Lipman

Day 3: Cut Back On Caffeine

  |   September 8, 2011    8:56 AM ET

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