Cleansing the Body With a Healthy Plan
America is big on diets the most popular ones are the detox diets because of the quick fix in weight loss. The concept of drinking liquids isn’t new. These diets have been around since the 1930s with the grapefruit diet. The commercial diets are made of minimal calories and nutrients with a hint of cayenne pepper and vinegar. According to Women’s health there are no signs that backs the idea of following a specific diet for a week or eating only one food will get rid of toxins. Your body has the power to do that all on its own. This is why you have kidneys, liver and a digestive system. Most of these ‘detox’ supplements and diets on the market are not FDA regulated especially if it’s a diuretic depleting the body of potassium and other crucial nutrients. Further your losing water weight, which lasts only until you refill on fluids. If you begin to see a constant weight loss chances are with out adequate protein (from a liquid diet) your body takes it from muscle.
Not good. The more muscles you have the more calories you burn. By reducing calories drastically you can slow down your metabolism. “Your body thinks its starving and panics,” explains Dr. Marc Hellerstein, professor of human nutrition, Berkeley. So when you go back to eating normally, you gain weight faster. Research found for women after a few days of skimping on calories your body stops producing a growth hormone called IGF1, and reduces thyroid and other hormones as well as insulin levels. Over time other problems can occur such as bones loss and menstrual disruptions. Other negative side effects include loss of sex drive.
Not every cleanse is bad. If it’s done correctly it can feel like a fresh beginning. According to Dr. Ronald Stram a healthy detox gives your digestive system a break but by eliminating added sugar, saturated fats, and alcohol, it rids your diet of the things that can exacerbate health issues.
Example of a healthy cleanse diet created by Jennifer Ventrelle, R.D., Rush University;
Breakfast—8 oz of water with a squeeze of lemon juice, scrambled egg with chopped fresh herbs (such as basil or oregano) topped with a dollop of salsa, and 1 slice whole wheat toast, dry or 1 cup cooked oats or cooked oatmeal topped with ½ cup berries or 2 Tbsp nuts. 8 oz decaffeinated green or herbal tea. Snack: sliced apple with 1 tbsp natural peanut butter or ½ cup natural trail mix.
Lunch—–1 cup fresh spinach or lightly sautéed spinach or kale squeezed with fresh lemon or orange juice or 1 cup of asparagus with 1 tsp olive oil, garlic, and lemon juice. 4oz grilled, baked or broiled salmon, chicken or pork tenderloin, seasoned with spices such as lemon pepper. ½ cup edamame beans, steamed. 8 oz water or decaffeinated green or herbal tea. 8 pecan halves. Snack: ½ sweet potato or one citrus fruit (orange or grapefruit). 4 oz low-fat yogurt.
Dinner— Large spinach or romaine salad with vegetables. Dress with 1 tsp extra-virgin olive oil mixed with lemon juice or vinegar. ½ cup to 1 cup asparagus or artichoke hearts, steamed. 4 oz lean chicken with spices, baked or grilled. ½ cup brown rice, barley bulgur or quinoa. 8 oz water or decaffeinated green or herbal tea. Snack: 2/3 cup to 1 cup blueberries or ½ cup pomegranate seeds. 4 oz nonfat Greek yogurt or low-fat organic yogurt or low-fat cottage cheese.
Treat your body with the respect and the kindness it deserves.
–Bernadette McLoughlin
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