The Circadian Prescription" by Dr. Sidney Baker, M.D. - Book Review After more than twenty years of research on the subject, Dr. Baker deduced that for maximum health we should be eating lots of protein at breakfast, some protein at lunch and nothing but carbohydrates in the afternoon and evening. That way, our brains and muscles function best and have the energy to get us through the day. Then in the evening, the digestive system and internal organs are not taxed by the processing of too much heavy food, and we become more relaxed in preparing for sleep…This is where the carbs come in. Night time is the time for organ regeneration, and if we do not allow that to happen, they go into a deficit position where they're never able to reach the level of performance necessary for maintaining good health. Several points of prime importance: Finding a way of getting protein when one is not used to eating a proper breakfast…there are many people in a rush who can't feature eating early in the morning. Dr. Baker has formulated a "Rhythm Shake" for them. The ingredients are whole milk (skim or soy are also good), yogurt, flaxseeds or meal, soy protein, and fresh or frozen blueberries. There's also a weight loss shake and a rice milk shake as alternatives. These shakes get the day off to a good start and make lunchtime easier because one is not ravenous. Protein is again recommended at midday with some carbohydrates. Then the all carb supper should consist of complex carbohydrates, not the refined or simple type. The ten rules of the Circadian Diet are very important in the overall scheme of the eating plan: 1. Protein for breakfast and lunch. Fish, eggs, nuts, soy protein, meat and beans. 2. Carbohydrates after 4pm only. They make one sluggish prior to that. 3. Eat lots of vegetables, both fresh and steamed. They contain fiber and antioxidants that fight off diseases of all kinds. Green, leafy vegetables can be eaten anytime, and veggies like carrots, beets, turnips and radishes should be eaten in the evening. The starch content determines when to eat which vegetables. 4 Eat lots of fresh fruit in the evening. People who don't eat fruit are lacking in many vitamins and minerals as well as the fiber that fruit provides. The natural sugars in fruit convert very quickly in the body but the fiber reverses the resulting rapid insulin production. We are much better off eating the whole fruit than drinking juice because of this. A glass of orange juice in the morning is almost like eating a candy bar, something many people are not aware of. 5. If you enjoy coffee, drink it only until 4pm. Coffee affects circadian rhythms more than other substances. Even one cup in the morning can have a dramatic effect on the body clock. Tea is not quite as dramatic, but affects the rhythms none-the-less. 6. Drink alcohol sparingly, and only in the evening. Red wine is acceptable with meals, but more than one or two drinks in an evening will change the circadian rhythms as well. 7. Read labels and remove all artificial sweeteners from the diet. There are more than we realize. Most packaged foods contain sweeteners and flavour enhancers. Artificial sweeteners trick the body into thinking it's taken in sugar to provide energy and then it doesn't come through. The "low" is worse than the level prior to drinking the diet soda or the artificially sweetened food was. 8. Use only healthy oils. Those include the Omega 3 fatty acid oils like flaxseed, hemp, and fish oils. Olive oil is good for cooking but should not be overused. Transfats such as margarine (oils that are hardened to be used in place of butter are very bad for the health. 9. Water must be included in the diet. Again, it's the eight glasses a day concept. All bodily functions depend on water and our bodies consist of about 75% water. Juice is not a good source of water because of the sugar content, but herbal teas and sports drinks are excellent and are rapidly absorbed which is the key. 10. Eat regularly. We often hear that we should eat many small meals throughout the day, but it is still better to eat at the same time every day and to allow the body to register hunger. One person mentioned in the book ate four meals a day on a demanding shiftwork job where he wasn't able to sleep in a normal 24 hour pattern. When he ate breakfast at a time that his body should be going to bed, his internal clock registered morning and he wasn't able to sleep as well as if he'd eaten food that goes with evening nourishment. Again, a trick of the brain. This book is full of wise tips for adults, parent and teens who need help with setting up their future healthy eating habits. Dr. Baker has noted that children with Tourette's Syndrome can be helped with specific diets including a special dose of magnesium. Infants are born with their mothers' circadian rhythms and Dr. Baker has found that Mom can affect the delicate balance by turning the light on in baby's room at night for even a few minutes! This is serious stuff. Every page has new and vital information for anyone interested in maximum health. For example, whole grain rye bread is one of the staffs of life, so-to-speak. Dr. Baker gives the name of his favourite bakery which delivers by UPS in Canada and the U.S. Two slices of the bread each day keeps the doctor away…but it should be eaten in the evening primarily because of carbohydrate content. I recommend this book to people who wish to lose weight because weight problems start with circadian imbalance (discussed at length in Chapter 11.) Dr. Baker also delves into the benefits of meditation and relaxation techniques. He speaks a great length about losing unwanted weight and keeping it off. On the surface "The Circadian Prescription" appears to be a book that will induce better sleeping habits, but it is much more than that. It is truly a lifestyle, and one that is easy to follow, to boot! Back to the Writing Index