Chronic fatigue syndrome (CFS) represents fatigue that lasts for 6 months or more. Most people with CFS do not get much relief from rest and have ruled out other underlying causes of fatigue. The exact cause of CFS is not known. It most commonly affects women ages 30-50 and maybe influenced by your age, history of prior illnesses, stress level, genetics and environmental factors. In other words, we don’t really know.
Symptoms of CFS may be similar to the flu or other common viral infections and include muscle aches, headache and extreme fatigue. The difference is that you recover from these infections in a few days as opposed to CFS which lasts for more than 6 months. In addition, your fatigue is not relieved by rest and is severe enough to interfere with your daily activities.
Other symptoms of CFS include:
1. Forgetfulness and concentration problems
2. confusion
3. joint pain without swelling or redness
4. irritability
5. mild fever (101 degrees F or less)
6. muscle weakness
7. sore throat
8. swelling of the lymph nodes in the neck or under the arms
Although there are no specific tests we can perform to confirm CFS, as we don’t know what causes it, the following criteria are used for chronic fatigue syndrome diagnosis:
1. absence of other causes listed above
2. at least 4 symptoms specific to CFS listed above
3. extreme, long-term fatigue lasting 6 months or more
There is no cure for CFS. It is hard to find a cure if we don’t know the cause. The goal of treating CFS is relieving symptoms. Treatment strategies include the following:
1. Healthy diet and mild physical exercise
2. Management of sleep disorders and psychiatric symptoms
3. Techniques to balance your time between activity, rest and sleep
4. Managing challenging tasks by breaking them down into smaller, more manageable tasks
5. Techniques to relax and reduce stress which include:
a. Biofeedback
b. Deep breathing exercises
c. Hypnosis
d. Massage therapy
e. Meditation
f. Muscle relaxation techniques
g. yoga
It is hard to predict how people with CFS do after these treatment techniques. Some completely recover and some may never return to their baseline. However, if you work very hard at getting over CFS, studies show that these people do better than those who don’t receive extensive rehabilitation.

Want more energy to make it through the day? Watch for Dr. Yoon’s new book, Snacks and High Energy Foods, coming soon to amazon.com. Sign up for our newsletter or go to Pinkispowerful facebook page and become a fan to get the latest news.

What are these essential, fundamental bits of knowledge that are going to help you stay healthy? Lesson number 1 is that you have to eat a balanced diet. This means eating a lot of vegetables and fruits and lean sources of protein.

The food pyramid developed by the USDA has now been recently replaced by My Plate. What does this plate mean? It means that a balanced diet contains similar quantities of fruits, grains, proteins and slightly larger quantity of vegetables and a slightly smaller quantity of dairy.

It means eating foods that are as close to their natural form as possible. This means choosing wholegrain foods instead of highly, processed and refined foods. This means going to a market and picking out foods that you recognize in their natural forms instead of buying things that are in a bag or a box. It means cooking foods yourself instead of buying instant foods or frozen foods. The more a food manufacturer handles your food, the more nutrients are stripped away and more chemicals and stuff you don’t want are added.

Let’s give you an example.
Like olive oil? Most of us do. Ever wonder what all different kinds of olive oil mean? Does light olive oil mean less calories? What does olive oil have to do with virgins?

The truth is that olive oil has nothing to do with virgins. The term extra virgin, virgin and light, in terms of olive oil lingo, refers to how much processing the olive oil has undergone.

The least processed form is called extra-virgin olive oil. It contains more nutrients. Light olive oil is the most processed form of olive oil. It’s lighter in color. Don’t let the term “light” fool you into thinking that it’s lower in calories. It’s not. It just means that it has been processed to strip more nutrients, not the amount of fat or calories. Virgin olive oil is in between light and extra virgin olive form.

The question you should ask yourself is then, why would anyone choose light olive oil when it is clearly the least nutritious form of olive oil yet pay the same price, if not more? Stupid, right? The truth is we’ve all gotten tricked into buying this light oil because we thought it was better for us. Now that you are smarter, you can make better choices about what you buy and eat.

What’s the harm in eating boxed, processed foods you may ask? After all, you’ve been eating TV dinners since you were 10 years old. Let me give you an example.

Gluten is a protein found in wheat, barley and rye. People with diseases called sprue or celiac disease are allergic to gluten. When these people eat gluten, it triggers an allergic response in their small intestine. This allergic response can damage the lining of the small intestine leading to difficulty in absorbing nutrients. This can lead to pain, diarrhea, bloating, gas, weight loss. Long-term gluten allergy can lead to extreme damage to the intestine impairing its ability to absorb nutrients. This chronic malabsorption of nutrients can lead to unexplained infertility, chronic diarrhea, premature bone loss leading to osteoporosis and loss of teeth.

Like everything else, gluten is a relatively new concept that we hear more often now. Why is gluten all of a sudden an important allergen? According to studies, allergic reaction to gluten is four times more common now that it was 50 years ago. Celiac disease affects 1 in 100 people.

Even during my medical school days in the late 1990’s, I never saw a patient with celiac disease. It was a rare disease. For whatever reason, it is fairly common now. So what changed? The long list of theories includes changes in food processing technique. According to nutritionists, gluten makes food more elastic and edible. Increased gluten content in our foods may be a way that the grains are processed.

No one knows the exact reason for this prevalence of gluten. What is clear is that if you eat more processed food than natural food, there’s higher chance that you may get gluten. Gluten is found in a lot of foods including even things like soy sauce. If you are allergic to gluten, it is very important to read the food label and make sure it says gluten-free.

As you can guess, eating unnatural foods like those that are boxed and squeezed into funny containers can be harmful. Remember that old saying that every action has reaction? It is true when it comes to what you are eating. What you put in your mouth must be digested and processed to a usable form before your body can use it. If you include unnatural stuff like gluten and chemicals that you can’t even pronounce, what do you think your body is supposed to do with them? Your body will try its very best to get rid of these harmful substances, but not always before they’ve already done their damage.

Ask yourself the next time you are at a supermarket and trying to decide between a bundle of broccoli vs. broccoli cooked with something that is “hydrogenated”, how your body would digest this. The answer to your decision should come to you in a crystal clear manner by now. If not, go back and read this book over and over until the answer comes to you.

Jennie Yoon Buchanan M.D.
DrYoon@PinkIsPowerful.com

Dri­nk­ing fresh fruit and vegetables is one of th­e best ways t­o ensu­re that your body g­ets all of the vitamins and nutrients it needs on a da­i­ly ba­si­s. Bef­ore starting ­to add delicious smoothies to your diet it is ­a g­ood idea to­ ­edu­cate y­ourself on the benef­its of dri­nking di­fferent fruits and juices s­o that you­ will know what foods best s­uit yo­ur individu­al needs. Thi­s a­rticle contains a nu­mb­er o­f grea­t juicing tips.

Vitami­ns

Store all your fru­its a­nd ve­g­etables i­n the refrigerat­or, ­esp­eci­ally i­n the­ summertime. Enjoying fresh and tasty smoothies depends on fresh produc­e and leaving them ­out starts the pro­cess of de­cay more qu­ickly. Keep yo­ur pr­oduc­e nice and co­ol until you eat it s­o tha­t you can preserve a­s ma­ny vitamins as you can.

The smoothie and juic­ing movem­ent is on the rise but it hasn’t come far enough. Th­e undeniable benefi­ts of the r­aw juice of fruit and vegetables are esse­nti­al to ­impro­ving the o­verall health of the American p­ublic. With the ­increas­e of home j­uic­ers and smoothie makers the information coming out fr­om Nat­ion­al Cancer Instit­ute’s about the ben­efits to long-term health from fruit and veget­ables we w­ill sta­rt to see­ mo­re people­ jo­in the juicing moveme­nt.

Ready For A Quick & Easy To Fix Orange Peach Smoothie?
Servings: makes 3 cups
Calories per serving: 205
Ingredients:
2 cups fresh or frozen peach slices
1 cup sliced carrots
1 cup orange juice
2 tablespoon ground flaxseed
½ tablespoon chopped fresh ginger
Directions:
1. Combine all ingredients and blend until smooth.
Nutritional information about flaxseed:
Flaxseed has rich history. It was cultivated in Babylon as early as 3000 BC. King Charlemagne believed in its health benefits and even passed laws requiring his subjects to eat them. Today, flaxseeds are found everywhere. They are even fed to chickens to lay eggs that are higher in omenga-3 fatty acids.
Its health benefits are due to 3 main ingredients:
1. Omega-3 fatty acids called ALA: These fatty acids have heart-healthy effects. These are also linked to decreased risk of cancers such as breast, colon and prostate.
2. Ligans: These have both plant estrogen and antioxidant qualities. These provide some protection against cancers, especially breast cancer.
3. Fiber: Flaxseed contains both soluble and insoluble fiber.

Flaxseeds can be used whole or be ground up as in this smoothie. They make great thickening agents, especially smoothies and soups. Toast them and you can eat them whole for a fresh, healthy and tasty snack.

Jennie Yoon Buchanan M.D.
DrYoon@PinkIsPowerful.com

So, let’s look at fat. We all agree that there are some fats that are bad for us. Saturated fats found in butter and cream are bad in that they clog arteries which increase your risk of heart disease and stroke. Hydrogenated fats are also bad. Hydrogenation is a type of food processing that takes liquid fat like oil and turns it into solid fat at room temperature. Why? This increases shelf life of the food so that food manufacturers can keep the food edible longer by using this process. We should avoid these.

Then, there are the good fats. However, even good fats, consumed in large quantities aren’t good for us. Therefore, keep track of how much fat you are eating and stick with the following fats that have health benefits.

1. Omega-3 fatty acids are good fats. They come in different forms. The omega-3’s that have the strongest health benefits include DHA and EPA which are found in fish. ALA is found in vegetable oils, flaxseed, walnuts and dark leafy vegetables. Our bodies can’t make omega-3’s so we must eat them.

Omega-3 fatty acids are helpful in preventing heart disease and stroke. They also seem to reduce inflammation which could be good for people with joint problems and other inflammatory conditions.

2. What about omega-6 fatty acids? Most Americans consume enough omega-6 already in the cooking oils and salad dressings.

Bottom line? Don’t eliminate fat but be smart about it. Learn to substitute bad fats with better fats. Eat good fats in moderation to avoid consuming a lot of calories so you can prevent this stuff building up in your arteries.

Jennie Yoon Buchanan M.D.
DrYoon@PinkIsPowerful.com

Vegetables and fruits are full of flavor and nutrients that are good for you. They are also lower in calories than cookies and cake. Crunchy vegetables can also help you lower your stress by chewing on them. It’s sort of a mechanical stress relief. They can also whiten your teeth.

If fresh vegetables are hard to find, especially in the winter, canned and frozen foods are pretty good substitutes. Look for no or low sodium variety. Avoid those that have added things like sauce and cheese. Fresh foods are always better

Stop at the grains, cereals and beans isle. Whole grains are better than the bleached out white stuff. Go for the brown color. Beans are packed full of nutrients. They are also high in proteins and will keep you full. Get gassy with beans? Soak them in plenty of water and rinse them several times to minimize this unattractive side effect. Beans are also dirt cheap. Stock up on these when they go on sale to save money.

Avoid frozen foods. Packaged dinners are awful. They have a ton of sodium and other stuff you don’t want. If you are drawn to frozen pizza and others that come nicely packages in a box, turn back and run to the next isle. Avoid things made with hydrogenated fat.

If you are a meat eater, find ones that are lean. Let go of the filet mignon and buy chicken. Better yet, let go of meat altogether and pick up some fish. Wild caught is better than farm raised. If you can’t afford or find fresh wild fish, vacuum packed salmon or tuna are good substitutes. Go for the roasted meat rather than fried if you need to get something already cooked. Rotisserie chickens are great. Leftovers are good for making salads, soups, quesadillas and other dishes.

Dairy section can be challenging. So many variety just in milk. Find lower fat variety. Try a glass of almond milk or so. Soy milk is good if you can drink the stuff. Fat free yogurt, especially the Greek variety, are good. They even make lactose free ones if you have lactose intolerance. Mix it with some fresh berries, you have an instant dessert with low calories.

When it comes to picking fats, go for the extra virgin olive oil. Skip the butter or margarine. You should leave anything solid at room temperature alone unless you want your waist line to expand. Butter is no good for you. Liquid fat like oil is better than solid fat.

So, the next time you go to the grocery store, find your comfort in the produce and grains section. Make it your home there. Feel the good vibe from all those colorful things that call your name. Bring some of that nature home and cook with them. You will feel better and you’ll soon notice that you are shrinking.

Jennie Yoon Buchanan M.D.
DrYoon@PinkIsPowerful.com

It used to be that white rice was preferred and in some Asian countries white color was often associated with wealth. Poor people ate brown rice. However, with realization that all the nutrients such as fiber, vitamins and minerals and some fatty acids are in the outer layer of this brown rice.

Because of the nature of the husk that covers brown rice in its natural state, it is stripped away to make white rice. Many people are now opting for brown rice, or at least they should be. Essentially what this means is that people have been throwing away nutrients just to get a pretty white color. Funny thing is although it takes more processing to make white rice, it is cheaper than brown rice. Go figure.

Did you know that one of the nutrients in brown rice is a mineral called manganese? It is essential in making fatty acids that our body needs. Manganese also helps with protecting these fatty acids from damage due to free radicals. The oils found in the outer layer of the brown rice can lower cholesterol.

Brown rice comes in an array of varieties such as basmati, jasmine and long- and short-grain. Short-grain rice tends to be more sticky.

Other whole-grain rice varieties include Bhutanese red rice and forbidden black rice – these colorful varieties are worth trying, as they have higher levels of heart-healthy antioxidants. Generally, the longer the grain, the less sticky and starchy the texture; so long-grain rice is ideal for lighter pilaf-type dishes while short-grain rice is used for sushi.

Basmati and jasmine rice, from India and Thailand respectively, are fluffy and aromatic – wonderful alongside ethnic dishes such as curries and stir-fries. Rice of all types is completely gluten-free, hypoallergenic (low-allergy) and gentle on the digestion. Because the natural oils in its bran and germ can go rancid, brown rice should be stored in the pantry for no longer than six months.

Jennie Yoon Buchanan M.D.
DrYoon@PinkIsPowerful.com

Let’s look at some reasons why we should eat more fiber.
1. Fiber can bind to cholesterol and remove it from our body. This helps lower cholesterol.
2. Fiber increases the bulk of stool. This means you have more frequent and regular bowel movements. This keeps you regular and prevent bloating. This also prevents increased pressure in our colon to evacuate stool which prevents formation of small outpouchings in our colon called diverticula.

Diverticula in your colon can get inflamed leading to inflammation of the colon called diverticulitis which is a serious condition.
3. Frequent bowel movements minimizes the time the toxins being eliminated in the stool stay in contact with our colon. This prevents absorption of these toxins back into our blood stream.
4. A high fiber diet is also important for preventing cancers of the colon as well as reducing the risk of heart disease, type 2 diabetes
5. An added benefit of fiber is that it takes energy to digest so you are actually spending energy to digest high fiber diet. These also keep you fuller which means you can eat less.

How much fiber do we need? Adult men need 38 grams of fiber per day and women need 25 grams.

What are good sources of fiber? Keep in mind that it is much better to eat your fiber in a form of natural food than fiber in a bottle. Plus, natural foods are cheaper than those neat little pills in a bottle that tout fiber. These things in a bottle have additives that may not be so good for us plus flavorings. Stick with what you know-foods.

Fruits and vegetables are high in fiber. However, not all fruits are equal when it comes to fiber. Asian pear is a great one. Raspberries, blackberries, blueberries, bananas are also high in fiber. Pears and apples with skin on are also good choices. Remember, leave the skin on.

Can’t always find fresh fruits? Try dried fruits. Be sure to find those that don’t have added sugar. Prunes, raisins, dates, dried figs and apricots are delicious and all high in fiber. Chop them up and sprinkle on your cereal, smoothies, sandwiches and salads. Or just eat them as they are.

Vegetables are low in calories and high in fiber and nutrient content. So, put it everywhere. In your salads, in your soups and even in your smoothies. Experiment with different vegetables and try some you haven’t tasted. Darker and greener the better.

Instead of eating a candy bar, chew on some carrots or celery. Another added benefit of these crunchy vegetables? They can whiten your teeth!

Whole grains are also high in fiber. Skip the pasta and bread made with white four. White flour is a highly processed form of grains which is less nutritious. If you aren’t familiar with whole grains, read my previous articles about whole grains.

Love beans? You are in luck. Beans are high in fiber, packed with protein and low in fat. They are also delicious and filling. Put them in soups, salads, rice and pasta dishes. Get gassy with beans? One way to minimize this is to soak beans in plenty of water and rinse multiple times before cooking. Lentils and peas are also good.

How about nuts and seeds? They are high in calories and fat but a good source of fiber and other important nutrients. Add sparingly to your diet or use them as snacks.

Flaxseeds can have a laxative effect but these are high in fiber and can reduce cholesterol. Toast them and eat them whole or ground them and add them to soups or use them as thickening agent in your drinks. Great in smoothies.

Another way to add fiber to your diet is buy foods such as cereals that are enriched with fiber. Fiber is easy to add to your diet if you make an effort to do so. Adding foods that are high in fiber also helps you eat healthier. Who can go wrong by eating fruits, vegetables and beans?

Jennie Yoon Buchanan M.D.
DrYoon@PinkIsPowerful.com

In a 2002 study conducted by the US Department of Health, it was determined that by consuming whole grains a person could experience lower fasting insulin levels as compared with the levels observed when refined grains were consumed. These levels were even more positive when the person consuming the whole grains was obese. The outcome was that those who consume whole grains are more likely to reduce their risk factors for type II diabetes. Let’s take a look at the many ways you can identify beneficial whole grains.

There are a variety of whole grains in addition to wheat and brown rice. They include:
1. Quinoa
2. Amaranth
3. Barley
4. Buckwheat
5. Bulgur
6. Farro
7. Kamut
8. Millet
9. Oats
10. Rye
11. Spelt
12. Teff
13. Wheat berries
14. Wild rice
15. Kasha

Quinoa is the seed of a broad-leaf plant, while true cereals are the seeds of grasses. The quinoa plant is a relative of beets, spinach and Swiss chard, but we treat its seeds as we would whole grains, preparing and eating them in much the same way. They are available in brown, red and black varieties. They taste light but are filling.

Quinoa is a form of whole grains that is high in magnesium. Magnesium is important in allowing blood vessels to relax. This relaxation of blood vessels allows more blood to flow through the vessel. This property is helpful in people who suffer from migraine headaches, high blood pressure and can aid in preventing cardiovascular disease. Quinoa is also a good whole grains source of manganese, iron, copper, phosphorous, vitamin B2 and other essential minerals, and has the highest protein content of any grain. It is especially high in lysine, an amino acid that is typically low in other grains. Quinoa’s protein is complete, containing all nine essential amino acids – a rarity in the plant kingdom. Quinoa is gluten-free and easy to digest.

When we think of rye, we equate it with rye bread or pumpernickel bread, which are other forms of whole grains foods. It used to be considered as a food for the poor in the past, but it is a great grain to add to your diet. It can also be eaten whole, called rye berries.

Rye is a great source of manganese, selenium, phosphorous, magnesium, protein and fiber. It also promotes satiety and fullness so great for dieters. Even rye flour is good as it generally retains the nutrients from the outer layer. Rye does contain gluten.

Buckwheat is also known as kasha once it’s toasted. It is most often consumed in flour-based pancakes and soba noodles. However, these flour-based products have higher glycemic index and not as healthful as those made from intact kernels. Buckwheat is high in rutin, a flavonoid that protects against disease by strengthening blood vessels and preventing blood clotting. It is also high in magnesium, which allows blood vessels to relax allowing blood pressure to drop. This property is also helpful for migraine headaches relief.

Buckwheat is completely gluten-free. Although you can store buckwheat in a cool, dry place for a short amount of time, it is best to keep it in the refrigerator, where it will last up to three months, or in the freezer, for six months.

Barley is the oldest known domesticated grain. It has been around for over 10,000 years providing food for humans and animals. It also has the distinction of being the basis of the first alcoholic beverages. Barley comes in hulled and pearled varieties. Hulled barley is the true whole-grain form, with only the outermost hull removed. Pearled barley is polished to remove the bran layer and often the inner endosperm layer as well.

Barley is an excellent source of fiber (one cup cooked containing 13 grams). This fiber helps maintain large populations of friendly bacteria in our digestive tract. Barley has low glycemic index. It contains gluten.

Wild rice is not a grain, but the seed of a native North American long-grain marsh grass. Wild rice was once a staple of Native American cultures. It has distinctive nutty flavor, chewy texture and purplish color. Wild rice also contains almost twice the protein and fiber as brown rice, and is also high in B vitamins, manganese, zinc, potassium, phosphorous and magnesium. It is gluten-free.

Spelt is the cousin of wheat. It has been around for about 7,000 years. It was one of the first grains to be used for bread. Spelt provides a broader range of nutrients than other members of the wheat family. It is high in manganese, vitamin B2, niacin, thiamin and copper. Spelt’s fiber reduces total and LDL (bad) cholesterol levels. This is helpful in reducing the risk of cardiovascular disease. Spelt contains gluten but less than wheat. It is also more easily digestible than wheat.

Oats are one of the most common forms of whole grain and inexpensive. Oats are high in a kind of fiber called beta-glucan, which has special cholesterol-lowering properties.

There are 4 main types of oats commonly found in supermarkets:
Oat groats (“whole” oats) are the most intact form, only the outermost inedible hull is removed.
Steel-cut oats (also known as Irish or pinhead oats) are oat groats that have been cut into two or three pieces with steel blades, slightly decreasing their cooking time. Oat groats and steel-cut oats are the least processed; they take a long time to cook. Oats have a low glycemic index.

Rolled oats are the result that occurs when oat groats are steamed, flattened and dried. This is the form most people know. Though somewhat processed, rolled oats are still a whole grain. When further processed, we get quick oats or instant oats.

Be careful about using instant oatmeal packets. They are high in sugar and other additives

Although oats do not actually contain gluten, they are generally grown alongside gluten grains such as wheat and barley and those with gluten sensitivity or celiac disease should not eat oats.

Jennie Yoon Buchanan M.D.
Author, Breast Cancer Prevention Starts With Healthy Living
P.S. I look forward to answering your questions and reading your comments about whole grains. Send them directly to me at the address below:
DrYoon@PinkIsPowerful.com

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First and foremost, whole grains are a tasty food source that is full of protein, fiber, vitamins, minerals and low-glycemic carbohydrates. Foods, especially those like whole grains, are an important part of a healthy diet.

Whole grain means that the individual grains must be intact or cracked into a few large pieces but not ground into flour. Whole grains by definition retain their outer bran and germ layers. This means that whole grains take longer to cook and digest. Why does this matter? It matters mainly because a longer digestion period means that you feel fuller longer and this extra time prevents spikes in your blood sugar which can lead to obesity and type 2 diabetes. The prevention of spikes in blood glucose is referred to as having a low glycemic index.

Grains that have been pulverized into flour form have faster digestion and even the whole wheat variety can increase blood sugar levels higher than whole grains. What does this mean? Stick with whole grains that are cracked rather than those that are pulverized into flour.

In addition to regulating blood sugar levels, whole grains can lower cholesterol, maintain heart health and can also help prevent other diseases and possibly some types of cancer.

Here are some tips on how to cook whole grains.
1. Rinse prior to cooking to remove any debris. To rinse, place your whole grains in a bowl, swish around with your fingers and drain. Repeat this 2-3 times. Drain the whole grains in a fine meshed strainer. This rinsing process is especially important for quinoa which has an outer coating that can act as a laxative if it is not washed off.

2. Follow directions on the package. If you want to make cooking easier, try a rice cooker or pressure cooker. These are great because all you have to do is place the ingredients in the cooker, cover with a lid and plug it in.

3. To reduce cooking time, soak your whole grains for a few hours before cooking or overnight except quinoa which has a bitter coating that can be absorbed into the grain if soaked.

4. Don’t add any salt or butter when cooking. Cooked whole grains have a natural taste that is very tasty. If you must add flavor, try substituting low fat chicken or vegetable broth for water and add herbs and spices. A splash of your favorite wine can also add a flavor punch.

5. Store your whole grains in tightly sealed containers and keep them in a cool, dry, dark place or in the refrigerator if you have room to prolong their shelf life. Because of their outer coating that can become rancid, you can’t treat them like white rice. If you take care, these can last for up to a year.

Jennie Yoon Buchanan M.D.
Author, Breast Cancer Prevention Starts With Healthy Living
P.S. I look forward to answering your questions and reading your comments about whole grains. Send them directly to me at the address below:
DrYoon@PinkIsPowerful.com