This week’s reading takes us through the first week of “The Spent Restorative Program.” Each week includes 7 Daily Beats, guiding us through the Spent program. While the focus of Week 1’s Daily Beats are around food, much of the nourishment comes through relaxation and sleep techniques.
The recommendations in this chapter may seem difficult to do all at once, but Dr. Lipman gives us advice around how to make sure we’re not shocking our bodies with these changes. In fact, page 45 asks us to look at our own personal style (perfectionist vs. someone who tends not to persevere) and use that style to figure out how to approach the Spent program in a more personalized way.
Daily Beats 1 and 5 are all about removing the unhealthy foods from our diet that add to our Spent feeling. In Daily Beat 1, he advises us to remove all sugar and artificial sweetener from our diets – this includes white and brown sugar, -ose sugars (fructose, sucrose and so on), sorbitol, etc. (there is a full list on page 43). He provides insight into some of the research around the potential health risks associated with sugar, like chronic diseases including diabetes, arthritis and some forms of cancer. Similarly, Daily Beat 5 recommends removing processed foods from your diet, leading with an explanation of the effects of trans fats (remember, these are the fats that are so bad for our health they’re being banned in cities and states nationwide?). Other refined foods Dr. Lipman suggests we remove include white rice, factory-made bread, commercial cereals, single-serving snack foods and more. Daily Beat 2 provides information on recipes for quick and easy smoothies, which can replace many of our traditional sugar-heavy and processed foods.
In Dr. Lipman’s practice, he often sees patients that complain of achiness – neck, back and shoulders – which is a symptom of being Spent. He believes that if you treat the soft tissues properly, you can prevent overstressing other parts of the body that are compensating for the injured portions. In Daily Beats 3 and 4 we learn some relaxation and releasing techniques, most of which we can do with a few tennis balls and a floor mat and blanket. The Ultimate Neck and Shoulder Release (page 57) is designed to release the fascia (which help muscles change shape and lengthen during movement) and should be done before bed. In addition, Daily Beat 7 provides insight into how to use restorative yoga, calling out two poses (one for morning and one for evening) that are particularly useful for people who are Spent.
As you read this section of the book, you will find many other tips throughout, including the research on how these tips can help you feel less Spent. For example, darkening our bedrooms completely (no TV or light from cell phones and alarm clocks) allows our bodies to create melatonin, which is necessary for our circadian rhythms.
This Thursday, Dr. Tony will provide more insight into Week 1 – Nourish. And next week we will discuss Week 2 – Move. If you haven’t picked up a copy of Spent yet and you are intrigued by the topics we’ve covered so far, there’s still time to join in!