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Demystifying Detox
Detoxifying the body is simply cleansing the body. Just like giving your car an oil change and tune up to help it run better and maintain its value, cleansing the body has a way of making one feel lighter, more energetic and helps prevent problems down the road. There is much confusion surrounding detoxification because of the many different programs and hype out there. Sound familiar? How many weight loss programs are out there and how many are totally confused about that?
Detoxifying the body is helping the body reduce its toxic load. Toxins are all around us-they are in the food we eat, the air we breathe, household products, prescription drugs, heavy metals and more. When you're toxic load is high the body struggles to get rid of toxins through the major channels of elimination-liver, kidneys, colon, lungs and skin. We these channels of elimination are not working properly, we experience many symptoms some of which can include headaches, fatigue, and congestion to name a few. A toxic body is even linked to many diseases including Alzheimer's, Parkinson's, Autoimmune diseases, and Chronic Fatigue Syndrome.
Benefits of detoxifying
Detoxing is a great way to increase energy levels, jumpstart weight loss, reduce inflammation in the body and prevent disease. Many feel an overall sense of well being after completing a detox, while some experience sounder sleep, clearer skin and better joint function.
Why doesn't my doctor tell me about it?
Because your doctor is in the business of treating disease and likely has not been trained in the how's and why's of detoxifying the body. Many established doctor's including Mark Hyman and Elson Haas use detoxification programs to help people improve their health and heal the body. A great resource is The New Detox Diet by Elson Haas.
Misconceptions
There are many misconceptions regarding detox and how to go about doing a detox program. Some programs advocate fasting or liquid diets such as lemon and maple syrup and no solid food. I do not recommend these type programs because in order for the liver to carry out phase 2 detoxification processes which is critical to eliminate toxins it needs amino acids. Without aminos you slow down this process and toxins cannot get out of the body. The goal of cleansing is to help your body excrete toxins by drinking lots of water, eating easy to digest foods and taking appropriate supplements which facilitate the removal of toxins. When done this way detoxifying the body is very safe and effective. To read testimonials of those who have completed the 3 week detox class offered below go to crossroadstohealth.com
and click on testimonials.
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Losing Weight and Counting Calories
It's a simple approach to losing weight-burn more calories than what you take in with food and you will lose weight. Research is now showing there is much more to losing weight than just focusing on the old caloric equation of calories expended vs calories consumed.
Why is it that so many struggle to lose even though they are only taking in low caloric totals each day? If this describes you, you're not alone. We've been taught this is all that matters when it comes to losing weight. Popular weight loss programs all adhere to this philosophy and regularly put people on 1200 calorie diets. While calories is part of the equation it certainly isn't everything and low calorie diets lead to many problems including fatigue, poor mood and nutrient deficiencies.
As a nutritionist this is one of the biggest problems I see. People trying to cut calories and as a result causing many deficiencies especially healthy fat intake and fiber-both of which are crucial to losing weight.
Understanding what affects your metabolism is key to understanding why there's more to losing weight than what you've been taught. Consider the following metabolic disruptors:
* Sleep patterns-research now shows those who eat a good diet but lack proper amounts of sleep have trouble losing weight. This is important research because it shows that someone can be eating well and adhering to a low calorie diet and still struggle to lose weight.
* Stress hormones-high cortisol levels contribute to poor metabolic function and not only leads to abdominal weight gain but also breaks down muscle tissue. This again explains how someone can be following a low calorie diet and not lose weight because of high stress hormones in the body.
* Thyroid imbalances-thyroid problems are often misdiagnosed and millions have what is called sub-clinical hypothyroidism. Poor blood testing and wide reference ranges are part of the problem. The bottom line is that many have been told they don't have a problem when in fact their thyroid is not functioning at optimal levels and causing an inability to lose weight.
* Gut problems-if your gut is not functioning well and you have bloating, gas, or poor elimination this greatly impacts how well you will lose weight. Research with lab rats shows when adding good bacteria and cleaning up the gut lab rats were able to lose weight and prevent diabetes. Many also have food sensitivities that impact their ability to lose weight as well.
* Inflammation-there is a major connection between inflammation and weight. While most are unfamiliar with this connection it is one of the most important aspects to achieving long term weight loss success. Eating the standard American diet leads to inflammation and the overgrowth of bad bacteria.
These are just some of the metabolic disruptors that need to be addressed to lose weight and keep it off.
If you're tired of playing the calorie game and are committed to trying a better approach I invite you to contact me at 978-551-1321 or crossroadstohealth
Not only do I believe there is much more to losing weight besides calories in and calories out so do prominent doctors like Mark Hyman and many other nutritionists across the country. As with anything relatively new it takes time for research to become known and accepted. Having an open mind and understanding there is more than what we've all been taught regarding weight loss is crucial for success.
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5 Keys to Managing Your Weight
1. Being Accountable
There are many ways to be accountable that can help one lose or maintain their weight. The following are some of the most important:
* Write down the foods you eat-you may not want to do it but research shows those that do have better success losing weight and keeping it off.
* Step on the scale one time per week to track your progress.
* Know important numbers such as body measurements, bmi and body fat % and track over time.
2. Proper Planning
The old saying proper planning prevents poor performance is very true for losing or maintaining your weight. Taking time to plan meals and carry snacks when you're on the road is crucial to long term success. Without proper planning you are more likely to choose poor quality foods and skip workouts which lead to stalled progress and weight gain.
3. Get Enough Sleep
More and more research is linking lack of sleep to weight gain. Those that sleep less than 7-8 hours per night have more trouble losing weight. If you're having trouble sleeping consider relaxation tapes and or supplements that can help you sleep such as melatonin, l-theanine or 5htp.
4. Dealing with underlying factors that create weight gain
Do you think you are doing all the right things and still can't lose weight? If this describes you it's time to look at underlying factors that create poor metabolism including:
* Thyroid imbalances
* Food sensitivities
* Toxicity
* Stress hormone imbalances
* Gut imbalances
All of these are reasons why many struggle to lose and
maintain their weight.
5. Understanding Diet is Just One Piece of the Puzzle
Dealing with emotions and relationships are vital to maintaining your weight for a lifetime. Often until this piece is addressed no diet plan will work. A great resource to help with the emotional piece is a new book out titled Women, Food and God.
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Shed Pounds Faster with Burst Training
Burst training is interval training. It's been around for years but if you're like most you aren't doing this type of exercise. Most of us were taught to do aerobic exercise where you keep your heart rate in a certain range for an extended period of time. With burst training you change the intensity which is key to having a better workout.
There is scientific research that shows better fat burning and better cardiovascular conditioning with burst training. When Canadian researchers from Laval University compared regular aerobic conditioning to interval training, they discovered something remarkable. The first group (aerobic training) worked out for a longer time period (20 weeks compared to 15), exercised longer for each training period (45 min. compared to 30), conducted more total workouts and burned twice as many calories during individual sessions than the interval group. You would think the aerobic group would lose more fat since they worked out longer and burned more calories. The results showed the interval group reduced their body fat nine times more than the aerobic group. The reason? They increased their resting metabolic power. Interval training allowed them to burn more calories at rest than the aerobic training group did.
What does this mean for you?
* Burst training will burn more fat than standard aerobic training.
* It takes less time to do and helps maintain compliance to an exercise routine.
* It has the same health benefits as regular aerobic exercise and likely more.
* It makes your routine less boring
If you have not been exercising you should not jump into an interval program right away. Interval training is meant to up the intensity for a short time (30 seconds) and then recover for double time. An advanced person would sprint hard for 30 seconds, then jog for 60 seconds, then repeat 4-5 more times. You can do intervals with a bike, stairmaster, elliptical and even a jumprope.
A beginner program would like this:
(for someone who can walk for 30 min. at 3.5 mph)
1. Warm-up with 3-5 min. of walking at 3.5 mph
2. Speed up and walk at 4.0 mph for 60 seconds
3. Slow down and stroll at 3.0 mph for 75 seconds
4. Repeat steps 2 and 3 five more times
5. Finish with 3-5 min. of walking at a comfortable pace to cool down.
As always check with your doctor before starting an exercise program.
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Omega 3's - For You and Your Child
Omega 3 fatty acids are considered "essential fats" because they are required for good health and cannot be produced by our bodies. Research has shown that to prevent deficiency and create optimal health, EFA's must be consumed daily.
There are three nutritionally important omega 3 fatty acids.
1) Alpha-linolenic acid (ALA)
2) Eicosapentaenoic acid (EPA)
3) Docosahexaenoic acid (DHA)
ALA can be found in foods like walnuts, flax seeds, hemp seeds and some dark green leafy vegetables. Food sources of EPA and DHA include salmon, tuna, halibut, sardines, eggs, and grass-fed beef.
Omega 3's and children
* EPA and DHA are the building blocks of your child's body. They are fats that make up every cell membrane and are important for every aspect of your child's functioning, from hormone regulation to healthy vision.
* DHA is required for proper development of the brain, eyes, and nerve and immune systems during fetal development and into the first few years of life. Research shows that mothers who take cod liver oil have healthier deliveries, and their children have higher academic achievement at age four.
* Fish oil has been shown to improve behavior, focus and learning in children. Children with Attention Deficit Disorder have lower levels of omega 3's and supplementing with fish oil has been shown to help them. In addition fish oil has been shown to improve language and learning skills in children with autism and asperger's syndrome.
Omega 3's and adults
* Research has shown that fish oil reduces triglycerides, improves circulation, manages blood pressure, supports the body's anti-inflammatory response, and may prevent heart attacks.
* Fish oil supports arthritis and joint health by reducing inflammation.
* Low intake of DHA has been linked to dementia. Research indicates that people who consume more DHA over their lifetime have better cognitive function, and maintain clearer thinking and memory with aging.
* Omega 3's play an important role in mental well being. Several mental health conditions have been related to DHA deficiency, including depression and bipolar disorder. Regular fish oil intake has also been shown to effectively reduce depression, anger, aggression, and anxiety.
One of the most important aspects of good health is maintaining a good omega 6 to omega 3 ratio. The western diet contains too few omega 3's and too many omega 6 fats. Over consumption of omega 6 results in chronic inflammation which is at the root of all chronic disease. Omega 6 fats are found in processed foods, vegetable oils (corn, safflower, cottonseed, peanut, and sunflower) and red meat. Research indicates that a 3:1 ratio of omega 6 to omega 3 is necessary for optimal health. The average American ratio is 15:1.
If you're not taking in quality food sources consider supplementing with omega 3 fatty acids to help ensure the proper ratio.