Is “Detoxing” Healthy?

(Image source: Hive Health Media)

Cleansing diets, also known as detox diets involve the removal of ‘toxins’ from the body. Many believe that detoxes and cleanses are the only way to maintain or improve bowel health, prevent colon cancer or achieve lasting weight loss.

Cleansing diets operate through the use of laxatives (herbal teas/medicines), fasting, a strict diet (that eliminates a number of foods) and or the consumption of large amounts of water or fruit/vegetable juice. 

The truth is your intestines, lungs, liver and kidneys effectively remove waste from your body all day, every day.  Consuming a balanced diet filled with a variety of whole and minimally processed plant foods provides the body with ample amounts of dietary fibre and fluid needed to maintain a healthy bowel, gut flora, and energy levels.  

When it comes to science, there is a lack of scientific evidence validating or supporting the promoted benefits of detoxes. Nonetheless, detox diets if followed for a long time, can be harmful and alter an individual’s relationship with food. Whereby, one begins “equating food with sin, guilt and contamination.” 

Bottom-line: 

Focus on improving your overall eating pattern and skip the quick fix potions, pills, and supplements.

 "If we want to detoxify our bodies, the best thing we can do is to boost our liver’s own detoxifying enzymes." Michael Greger M.D

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References:

PEN ‘Information on Cleansing Diets’ pdf Available at:http://www.pennutrition.com/viewhandout.aspx?Portal=UbY=&id=J8fmWgE=&PreviewHandout=bA==

Berglund, Casey (2015). A detox diet of only juice is not the answer to a healthier, slimmer body. The Globe and Mail. Available at:http://www.theglobeandmail.com/life/health-and-fitness/health-advisor/a-detox-diet-of-only-juice-is-not-the-answer-to-a-healthier-slimmer-body/article22462433/

Hall, Kristyn.(2015). 11 Resources to help you communicate around cleanses and detoxes. PEN eNews. vol4;(5). Available at: http://www.pennutrition.com/enews.aspx?id=36#323

How to Enjoy Eating

Today, consumers are bombarded with numerous dietary messages, many of which often lead to unhealthy relationships with food such as avoiding or limiting food items and whole food groups. Eating "properly" is met with perceptions of control, monotony and bland. While, eating "enjoyably" comes loaded with feelings of guilt and fear, relating to getting fat, ill or worse; thereby explaining the fact that only 40% of people admit to enjoying food.

However, the issue of enjoying food is a complex one that requires individuals to trust and be comfortable with hunger, appetite and satiety.

Ellyn Satter, MS, RD principles to enjoying food are:

① Give yourself permission to choose enjoyable food
② Give yourself permission to eat enjoyable food in satisfying amounts
          (**satisfying amounts does not mean overindulging or gluttony)
③ Develop the discipline to have regular and reliable meals
④ Develop the discipline to pay attention to what you eat

Ellyn Satter highlights, applying these guidelines to food consumption can lead to:

☑ Foods no longer being forbidden but rather ordinary foods

☑ Larger portion sizes losing their appeal and

☑ Healthy foods becoming enjoyable when you eat them for pleasure rather than for obligation

Post Taken and Modified from:

Satter, Ellyn . 2011. The Joy of Eating. Weight Management Matters. Vol 9:11; p 2-3.

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Snacks vs Treats

“Did you know: There’s a big difference between a snack and a treat.  Always snack smart!” Kelly Whalen, RD @BalanproPortion 

Treats are foods that contain empty calories meaning they provide the body with a large amount of energy and very little nutrition (e.g. low in fibre, vitamins and minerals). Treats are high in added sugars, processed fats, artificial flavours, artificial colours and or sodium thus, making it easy to overindulge.
☛ Limit treat consumtion to once a week event.

Instead, snack on foods that are packed with nutrients (e.g. water, vitamin C, calcium, vitamin A, protein etc.), low in added sugars, sodium, and contribute to your daily dietary fibre intake. These are called smart snacks. Smart snacks can be consumed everyday just be mindful of the portions.
☛ Limit smart snacks to 1 to 2 portions a day; if you have a high physical activity level then more can be included.

 Here are some vibrant examples of smart snacks:

Smart Snack #1: Paw paw chunks with Sweet Cream
 Image source

Smart Snack #2: Whole wheat mini bagel topped with peanut butter & pecans and fresh fruit
 Image source

Smart Snack # 3: Multi-grain cereal, fruit & Yoghurt Parfait
(Be sure to use Full-fat plain yoghut instead of fat-free used in recipe)

Smart Snack # 4:Coconut Mango Lollies
Image source

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Read More on Smart Snacks:
Eat Right Ontario 

Legumes are Healthy!

Image source: Bush Beans Advertisement

Black-eyed peas may not bring luck, but they are good for you.
They are a good source of :
✔ Dietary fibre
✔ Potassium
✔ Protein
✔ Iron
✔ and other nutrients

♡♡ Health Benefits: 

• Eating beans are associated with lower cholesterol levels 
• Moderate intake of beans (1-2 servings weekly) protects menopausal women against severely depressed moods

Fun Fact: Researchers found that black-eyed peas caused the least amount of flatulence

Suggested serving size of beans/peas is ¼ to ½ cup

Measured visualisations of channa (chickpeas)

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Excellent Food Donations Options

Some examples of  excellent foods to donate

Donating food is a great way to give back to persons less fortunate but be mindful of the foods you choose to donate. Be sure to choose shelf-stable foods that can offer a positive boost in nutrition such as foods:

• Naturally low in fat
• Packed with fibre
• Free of added sugars
• Low in sodium (if canned)
• High in protein
• and contains wholesome ingredients

More food options: http://www.buzzfeed.com/ryankincaid/canned-food-drive?bffbfood

Healthy Breakfast #1

Start your day right by eating a meal that boosts energy levels and stabilises blood sugar for at least 4 hours. 
Here is a sample high-fibre breakfast that contains 1 serving of fruit, 1 serving of vegetables, 1 serving of staples and 4.5 servings of fat.

Meal: 1 slice whole-grain bread, 1.5 tbsp. almond butter, side of fruit and side of vegetables

Foods to Quit Eating To Lose Weight

You make also like:

How to Enjoy Eating

Snacks vs Treats

How to Have A Healthy Lifestyle

The Food Groups of the Caribbean

Can’t decide what body part to work on today?

Source:Befit

Nutrition Tip: Calcium

Your bone density declines after the age of 30. You need at least 200 mg of calcium daily. Combine with magnesium.

(Click image to enlarge)

Too much sugar can be detrimental to health.

"Too much sugar can be detrimental to health. Some people turn to artificial sweeteners, but those are under increasing suspicion. Natural alternative sweeteners exist, but even they have pitfalls if consumed in excess.' Washington Post

Have a look at the original table.

Source:

Clark, P and Gamio, L. (2015). A guide to sweeteners. Washington Post. Available at: http://www.washingtonpost.com/graphics/health/sweeteners-guide/

Things Your Doctor Won’t Tell You About Weight Loss Surgery

Read full details on Everyday Health: 

 Strong, D. (2015). 10 Things Your Doctor Won’t Tell You About Weight Loss Surgery. Everyday Health. Available at: http://www.everydayhealth.com/news/things-your-doctor-wont-tell-you-about-weight-loss-surgery/?xid=fb_EH_sf

Are raw vegan diets superior to just regular vegan diets?

"It's not what you eat, it's what you absorb." Dr. Michael Greger @nutrition_facts

Q: Are raw vegan diets superior to just regular vegan diets?

A: It's not what you eat, it's what you absorb." Dr. Michael Greger

Dr. Michael Greger shares his view in this brief but informative interview 

source: Bananiac Youtube channel 

Peanut butter: Full-fat vs Reduced Fat

"Sometimes, reduced fat makes things worse, not better" (image source:Fooducate)

(click image to enlarge)

Take note of how much the ingredient list of creamy peanut butter varies when some of the fat is removed.