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Intraspec.ca

STAR — Brain Chemistry Type Diet
The Brain Chemistry Plan

NUTRI > STAR...

This is a synopsis of the Diet, Daily Supplements, and Interventions in times of trouble for the Guardian Brain Chemistry Type, as detailed in The Brain Chemistry Plan: The personalized nutritional prescription for balancing mood, relieving stress, and conquering depression, by Michael Lesser, M.D.

Information in the following tables has been extracted for personal use from Lesser's work (NY: Perigee; 2003: 189-94; 205; 211; passim). All material presented here has been checked and rechecked to ensure consistency with the book. Given the complexity of this schema, however, it is strongly recommended that the reader obtain and study the full text of The Brain Chemistry Plan, which contains a great deal of additional information required to make an informed decision regarding diet; lifestyle choices; vitamin, mineral, amino acid, and related supplementation.

This eating program is designed to balance the Star's brain chemistry. It isn't meant as a weight-loss diet, though in combination with regular exercise, it should help you get to and stay at a healthy weight, as well as stay healthy in general. You don't have to keep track of calories or fat grams or numbers of carbohydrates or anything else except the number of servings you have each day from a few key categories... (p.189)

The Star diet:

5-7 small meals a day
4-5 servings of protein
2 servings of legumes
1 serving nuts and seeds (optional)
5-8 [½ c] servings of vegetables
2-3 servings of fruit
4-5 servings whole grains

This holds as a maitenance diet ... when you are in balance, or [when you are] rebalancing yourself if you've fallen toward depression. If you veer toward mania instead, there are a few caveats:

Trade in some or all of the fruits for vegetables, and make sure you're getting healthy fats along with your protein.

Eliminate serotonin-promoting foods during these times (avocado, banana, eggplant, pineapple, plum, tomato, walnut).

Cut out alcohol.

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FOOD	BEST CHOICES	GOOD CHOICES	AVOID
The Star Diet - for Stars in balance
Animal Protein 4-5 servings	milk and dairy products beef sardines chicken (enriched with DHA) lamb eggs turkey	poultry fish caviar pork salmon tuna herring halibut	processed dairy and meats
Vegetables 5-8 servings	seaweed (hijiki, nori, and kombu) peas alfalfa sprouts carrots spinach asparagus lettuce onions garlic red pepper	Brussels sprouts collards green peppers kale mustard greens parsley mushrooms broccoli cabbage cauliflower potatoes tomatoes	canned or frozen vegetables, especially if they contain sugar, EDTA, or preservatives
Fruit 2-3 servings	lemons oranges cantaloupe	apricots berries melons cherries limes guava grapefruit kiwi mangoes papaya strawberries	canned or frozen fruit
Whole Grains 4-5 servings	whole grain bread whole grain cereals brown rice shredded wheat oatmeal	wheat corn	white flour white rice
Legumes 2 servings	soy black beans pinto beans garbanzo beans (chickpeas) lentils navy beans kidney beans	tofu
Nuts and Seeds 1 serving, optional	almonds walnuts pecans Brazil nuts	pistachios cashews sunflower seeds pumpkin seeds (and other squash seeds) sesame seeds	peanuts
Sweeteners	maple syrup honey		white sugar
Beverages	mineral water green tea ginseng tea		caffeinated drinks (including coffee, tea, sodas, and diet sodas)
Condiments and Seasonings	lecithin		yeast

FOOD	BEST	GOOD	AVOID	BEST	GOOD	AVOID
The Star Diet
	Tipping Toward ... D E P R E S S I O N			Tipping Toward ... M A N I A
Animal Protein 4-5 servings	milk, dairy products eggs beef sardines chicken (enriched with DHA) salmon tuna turkey herring halibut	poultry lamb fish pork caviar		sardines canned sardines (with bones) chicken (enriched with DHA) salmon canned salmon (with bones) turkey herring halibut	poultry lamb fish caviar codfish pork tuna	milk, dairy products eggs beef
Vegetables depression... 5-8 servings mania... 6-11 servings	avocados eggplant seaweed (hijiki, nori, kombu) peas alfalfa sprouts carrots spinach asparagus lettuce onions red pepper	Brussels sprouts collards garlic kale mustard greens parsley peppers mushrooms broccoli cabbage cauliflower potatoes tomatoes	canned or frozen vegetables	seaweed (hijiki, nori, kombu) alfalfa sprouts broccoli cabbage carrots spinach asparagus lettuce onions cauliflower peas	beets beet greens Brussels sprouts collards garlic kale mustard greens parsley peppers radishes mushrooms turnip greens dark green leafy vegetables	potatoes tomatoes avocados eggplant
Fruit depression... 2-3 servings mania... 1 serving, optional	pineapple plums bananas lemons cantaloupe oranges	apricots berries melons cherries limes guava grapefruit kiwi mangoes papaya strawberries	canned or frozen fruit, especially in sugar syrup	lemons cantaloupe oranges	apricots berries melons cherries limes guava grapefruit kiwi mangoes papaya strawberries	bananas pineapple red plums
Whole Grains 4-5 servings	whole grain bread whole grain cereals brown rice shredded wheat oatmeal	whole wheat corn	white flour white rice	whole grain bread whole grain cereal brown rice shredded wheat oatmeal		wheat corn
Legumes 2 servings	tofu black beans pinto beans garbanzo beans (chickpeas) lentils navy beans lima beans kidney beans		sugar-laced canned beans		black beans pinto beans garbanzo beans (chickpeas) lentils navy beans lima beans kidney beans	soy
Nuts and Seeds 1 serving, optional	almonds walnuts	pistachios cashews sunflower seeds	peanuts	almonds	pistachios cashews sunflower seeds pumpkin seeds (and other squash seeds) pecans Brazil nuts sesame seeds	peanuts walnuts
Sweeteners	maple syrup honey		white sugar	maple syrup		refined sugars
Beverages	min쵸xﺔĶ��ater green tea ginseng tea		caffeinated drinks (including coffee, tea, sodas, and diet sodas)	mineral water green tea (decaffeinated) ginseng tea chamomile tea		alcohol caffeinated drinks (including coffee, tea, sodas, and diet sodas)
Condiments, Seasonings	lecithin		yeast	lecithin		yeast

CAUTION:
The following material regarding vitamin, mineral, amino acid and other dietary supplements is presented for purposes of information only, and is in no way intended to supersede advice from a qualified health care professional. Unless you have in-depth knowledge of these supplements and know what you are doing, it is strongly recommended that you consult your pharmacist or physician before attempting to medicate yourself. The Brain Chemistry Plan describes each supplement, its actions, uses, and contraindications - all of which are beyond the scope of this synopsis.

Responses to vitamin and mineral supplements can be highly idiosyncratic. In elevated dosage, for example, niacin (nicotinic acid) causes histamine release, resulting in cutaneous vasodilatation and increased blood flow, with symptoms of flushing, itching and tingling sensations, an increase in skin temperature, and increased motility of the stomach. These effects are transient, usually occurring a few minutes after ingestion and lasting up to an hour. Adverse reactions may include severe generalized flushing, decreased glucose tolerance, activation of peptic ulcers, abnormalities of hepatic function tests, jaundice, gastrointestinal disorders, dry skin, keratosis nigricans, pruritis, hyperuricemia, toxic amblyopia, hypotension and transient headache. When properly used, however, in conjunction with a high-protein diet, niacin is extremely effective.

If I had to choose only one vitamin [in] my repertoire for improving mood or guarding against the blues,
[niacin] is the one I'd probably pick. (p.71)

Serotonin-promoting foods when you feel down [e.g., avocados, walnuts, bananas, pineapple, eggplant, plums, tomatoes].

Fats and proteins to calm a manic mood.

Fruits and other natural sugars to lift a blue mood.
(p.187)

Serotonin-promoting foods, caffeine, and other stimulants (like sugar) when manic.

Alcohol.

Common allergens:
wheat, corn, milk, eggs, potatoes, oranges, beef, pork, yeast, tomatoes, peanuts,
and soy

(Food allergies are common in Stars; you may want to be tested to find out what you in fact react to.) idem

Intervention	Daily Dose
D E P R E S S I O N
Amino Acids
Tryptophan	1-9 g daily
5-HTP (an alternative to tryptophan)	100 mg 2-3 times a day
Tyrosine	1.5-3 g daily
Phenylalanine	1.5-3 g daily
Herbs
St. John's Wort	300 mg 3 times a day
Ginseng	follow package directions
Minerals
Cesium	100 mg every 3 months
Zinc	30 mg daily
Lithium aspartate	5-45 mg
M A N I A
Amino Acids
Tryptophan	1-9 g daily
5-HTP	100-300 mg daily
Taurine	1 g daily
Glutamine	500 mg 4 times a day
Herbs
Ginseng	follow package directions
Kava	100-300 mg daily
Chamomile	3-4 cups of tea daily
Passionflower	1-2 cups at bedtime
Minerals
Lithium aspartate	5-45 mg

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NUTRI — Diet & Nutrition

STAR — Brain Chemistry Type Diet The Brain Chemistry Plan

STAR — Brain Chemistry Type Diet
The Brain Chemistry Plan