The Detox debate

The word “detox” is something that gets misused and misinterpreted very often. Especially lately. The words “cleanse” and ” purify” are also thrown around.  From detox teas to juice fasts to elixirs made of  cayenne pepper and maple syrup claiming to widdle your waist and rid your body of toxins. It is a hot button word grabbing many people’s attention and, in my opinion, used to scam people into believing they are taking something that will magically make them feel better. So I was very happy when my latest issue of Food and Nutrition Magazine came in my mailbox with an article covering this exact topic. I will share with you the key points of the article in this week’s blog.
First off, detoxification is a biochemical process that transforms non-water soluble toxins into water soluble compounds that can then be excreted in urine, sweat, bile, or stool. For many people with certain conditions the process of detoxing can be extremely helpful in healing the body. Most detoxification occurs in the liver but can also include the gastrointestinal tract, lymphatic system, urinary system, lungs and respiratory, and the skin. It is believed amongst the dietetic community that exposure to toxins from the environment accumulate in the body and as a result of the body’s own detox system being unable to keep up with ridding those compounds results in “bio accumulation.”
To help reduce exposure to toxins, I have broken down the basics in eliminating toxins from your diet and adding foods that will help your body safely eliminate toxins.
1. Choose organic produce when available. If unavailable, ALWAYS wash your produce.
2. Choose organic meat when available. Toxins accumulate in animals the same as they do in humans. Especially with the use of hormones and antibiotics added to our dairy, livestock and poultry.
The foods below are known to have detoxification properties in the body. The diet is based on whole foods, adequate fiber, and water.
Organic Fruits and vegetables–  Contribute a variety of phytochemicals which promote detoxification enzymes.
Cruciferous vegetables– Compounds in Cabbage, Broccoli, Kale, Brussels sprouts known as crucifers help to promote detoxification in the liver.
Green Tea– Contains high levels of antioxidants known as polyphenols.
Water–  Drink lots of it! Water promotes detoxification in almost every body system. It plays a key role in hydration which is absolutely necessary to properly detox. Water is responsible for excreting toxins from the body.
Fibrous foods– Soluble and insoluble fiber work hand to hand to bind to toxins and remove them from the body by way of stool. Flax seeds, oatmeal, brown rice, and beans are great sources.
Probiotics–  These healthy and helpful bacteria are found in fermented foods like yogurt and protect the intestines by inhibiting the growth of bad bacteria which produce ammonia and other toxins.
Eggs, Garlic, and Onion–  Contain the compound sulfur, known to be ” the master detoxifier”
To close up this weeks blog I would like to suggest that detoxing the body and eating clean can and should be a way of life, not just a fast we do for _X_ amount of days and then go on filling our bodies with toxins. I hope this article helped make the detox debate a little clearer for you. Now you are empowered to know the difference between good nutrition and good marketing.

For more information on detox diets click here

To read the Food and Nutrition article click here

 

 

 

 

Switch it up!

 

Mix up your fitness routine. This may sound like a common sense tip. But sometimes people need a little motivating or get stuck in a slump in their normal workout routine and become comfortable and complacent. They get to the gym, get on the treadmill (or other piece of equipment) and start going. While getting to the gym or starting your workout is the hardest part without a doubt, I recommend trying a new machine next time you are at the gym, maybe the one you are most fearful of, and try it out for a few minutes. Feel the different muscles that are being worked or notice how you break a sweat faster on this machine. Breaking out of your routine and mixing it up every once in a while can keep your body guessing and burning more calories. Sign up for that class you see everyone sweating away to while you are on the elliptical or bring your swimsuit and take a few laps in the pool.You are paying for the gym membership each month so you might as well utilize all the machines and classes you have at your disposal. If you don’t prefer the gym, find out where the best hiking trails are in your area or turn the stairs outside of the mall into your personal gym. It is good to challenge yourself every once in a while and will give you a sense of accomplishment. Your workout should be giving you results and sometimes it helps to switch things up and maybe even find a new workout you never knew you loved.  I hope this tip will keep you motivated the next time you start your workout and help you see your workout in a new way.

Calorie Saving Food Swaps

 


 

Often times when trying to cut calories and make healthy choices you may find it very hard to give up the foods you love and crave. With these simple swaps you don’t have to feel deprived and can still stay fresh and fit! I will continue to offer tips on food swaps in future articles.
1. Substitute applesauce for oil in baking recipes–  This will trim hundreds of calories off your recipe as well as fat. If a recipe calls for 1/2 c vegetable oil use 1/2 c of applesauce instead. You may feel you need to add a tablespoon of oil back to achieve the desired texture of the food, but you will still save a ton of calories.
2. Substitute lean ground turkey or chicken for ground beef–   This one also packs a double whammy saving you fat and calories. Just make sure the package says “lean” or “extra lean”. Sometimes regular turkey and chicken can have just as much calories and fat as regular ground beef, so it is important to read your food labels.  You can substitute lean ground chicken or turkey in burgers when grilling, in meatloaf, and even tacos and chili. If you want to go a step further, look for packages that say “Organic”, this means the chickens were not fed additives or given antibiotics/ hormones and  are treated humane.
3.  Substitute baked sweet potato fries for packaged potato fries or white potatoes–  Many times packaged frozen french fries seem like a good and convenient choice, but most commercial brands have oil and preservatives. If you make your own baked sweet potato fries you will have control over how much oil you use ( if any) and it will be preservative free. Sweet potatoes are also full of fiber, potassium, beta carotene and vitamin C, making  them an ideal swap for white potatoes. Another bonus, they cover the salty/sweet craving!
4. Substitute frozen chocolate covered bananas for Ice Cream–  This is a huge swap nutritionally and a huge calorie saver for your waistline. What makes chocolate covered bananas a dieters best friend is they come in a single serving size direct from nature. This makes counting the calories a cinch. Store bought chocolate covered bananas contain an average of 130-270  calories per banana, around 6 grams of fat, and virtually no cholesterol, compared to a 1/2 cup of ice cream which contains 300 calories, 20 grams of fat and 105 mg of cholesterol! That is an incredible swap. And let’s face it, no one eats only 1/2  a cup of ice cream. You can even make your own chocolate covered bananas using dark chocolate and chopped almonds or walnuts. Or make your own “ice cream” out of  frozen bananas by blending them with a little peanut butter or chocolate protein powder. Either option will give into your craving for a frozen sweet treat without sabotaging your diet!

What are Calories?

 

Everyone has heard of the saying “calories in and calories out” when referring to weight loss. This means that we must consume less calories or burn more calories than we take in in order to lose weight. But what are calories, why do we need them, and where do they come from? Calories are units of energy. The unit used for measuring foods is called a kilo calorie. It is the amount of heat  energy needed to raise the temperature of a liter of water 1 degree C. Calories are essential to our growth and development and for the repairs made to our tissues by the types of nutrients containing calories.  The energy or calories we eat all come from the sun. Plants store the energy as they grow and when we eat plants like fruit, vegetables and grains we obtain that energy for fuel our bodies use to function every day. When we consume animal meat it works the same way, the animals which have eaten plants containing compounds of energy from the sun store that energy within their tissues.
Now onto where calories in our meals come from. Calories in foods are measured in grams. There are 3 sources of calories in our diet. Carbohydrates yield 4 calories per gram, Protein also has 4 grams, and Fat contains 9 calories per gram. Alcohol, if consumed, also contributes calories (7 per gram) but is not considered a source of nutrients. Protein, fat and carbohydrates are energy yielding nutrients that all play essential roles in the structures of our bodies. I will talk more  in depth on nutrients and their roles in a future blog post.