Why Detox & Cleansing Hurts

Search for "detox products" online and you'll get over 35,000 hits. Detox diet books number in the hundreds. Surprising? Unfortunately, no. Ridiculous? Absolutely. It's continually shocking to me the amount that some people will pay for products that have absolutely no scientific evidence that they do...anything. The theory behind detoxing is that our body becomes overloaded with "toxins" from the food we eat, mainly coming from additives, caffeine, preservatives, and alcohol. Supposedly these toxins stay in the body, wreaking all kinds of havoc, from weight gain to belly bloat to fatigue. The truth is that this entire premise is faulty.

Talk to any GI specialist and he/she will tell you the same thing: our bodies don't get "backed up with toxins" that come from the foods we eat. The body is perfectly capable of cleansing itself using its own special device: your liver. Ever heard the phrase, "You live-r you die"? You need your liver - can't live without it! It is your body's natural way of filtering out the "bad stuff" and keeping the good.

So why do people keep buying detox and cleansing products, claiming to see results? Many of these products are filled with intestinal irritants, designed to upset the lining of your gastro-intestinal (GI) system so that you go to the bathroom (and therefore think the products is effective). The products claim that this is your body ridding itself of "toxins and years of build-up", when all you have done is irritate your intestines.

 

 

Unfortunately, the consequences can go beyond mere irritation of your GI system. Many detox products or detox diets are downright dangerous. Some products require extreme fasting for days or weeks at a time, in which participants only drink liquids or eat only one or two foods. Taking in so few calories leads to severe muscle wasting (not fat loss). Still other detox products contain laxatives or colonics; these can be dangerously dehydrating and cause electrolyte imbalances in the body. Use the products enough and you will start decreasing how effectively your intestines absorb the vitamins and minerals in the food you eat. Some people become dependent on these "colon cleanses" to go to the bathroom because they have overused them and upset the natural regularity of their bodies.

Looking for a healthy way to "cleanse" your body? Try this:

1. Drink plenty of water

2. Eat whole foods rich in fiber, such as fruits, vegetables, and whole grain.

3. Fuel your muscles with low-fat dairy products and other lean sources of protein.

4. Eat consistently throughout the day: every 3-4 hours is ideal.

5. With the okay from your doctor, be physically active every day.

6. Avoid laxatives and detox supplements.

 

 

So whether it's a pill, liquid, diet, or foot pad (yes, those are out there too), stay far away.

 

Be Extraordinary,

 

 

RDKate

Keep Performance Goals in Mind at Your Next Holiday Party!

Well, it's the holiday season again...a time for family, friends, and...FOOD! Unfortunately the holiday season falls - for many athletes - in the midst of the off-season and impressively cold outdoor temperatures. So what's an athlete to do during the holidays to emerge still on track for his/her next race when January 2nd rolls around? Here are my performance-protecting holiday tips. Note: these are in order of importance!

1. Re-assess your goals.
While I understand you may have a March or April competition planned, the holidays may not be the best time to "kick your butt into gear" or "take your training to the next level". December can be a very stressful month - and remember that stress can wreak havoc on your metabolism, digestion and sleeping patterns. If trying to continue a hard-core training plan in the midst of everything is only adding undue stress, perhaps cut back a bit, take a deep breath, and try to enjoy time spent with family and friends.

2. Re-assess your thinking.
I have never attended a holiday party that didn't include food. Any gathering - holiday-themed or not - is typically filled with plenty of time spent eating. Instead of parking yourself by the food table, try re-locating to the family room and plant yourself next to that brother-in-law, cousin, or grandparent with whom you haven't yet had a conversation. Remember that while I love me a good Christmas cookie, holidays should really be more about quality time spent with family and friends. If appreciate the ones you love is your focus, I guarantee stress surrounding what you should or should not eat or will be much lower.

3. Focus on the little changes.
I would be re-miss to think that I could just "pep talk" you through the holidays. While #1 and #2 are the most important, I'm guessing you would also appreciate some realistic ideas for the holidays. So, here you go:
- Cut back, don't cut OUT your training during the holidays. Commit to being active as part of your holiday regimen.
- If you know you have a holiday party that night, be smart with your food choices during the rest of the day. Stick to the fruits, veggies, whole grains, and lean proteins. Skip that morning grande caramel macchiato and go for a black coffee instead - save the sugar and fat for grandma's homemade strudel that night.
- Stay hydrated. This is important every day, but especially when you're prepping your body for a large amount of energy intake. A properly hydrated body more efficiently and effectively metabolizes food, which could mean better a body composition for you.
- Don't arrive to the party starving. Just like I mentioned in my Thanksgiving blog, fasting all day before your holiday hoe-down is a bad idea. Eat normally - ideally at least every 3-4 hours prior to the party.
- Practice mindful eating. How hungry are you really? Could you stop after 3 shortbread cookies instead of 6? Are chocolate chip cookies necessary since you can have those any day? Are you hungry or just thirsty? What foods are you REALLY excited about eating or drinking? Ask questions like these to keep close attention to your appetite and feelings about what you're eating. This will keep you from wondering how you ate an entire bag of green and white M&Ms before moving on to chocolate creme pie.
- Watch what you drink. Calories from alcohol add up fast. Try to alternate between alcoholic drinks and water to keep those calories down a bit.

If you haven't yet, write down your performance goals for 2012. Keep those goals with you at all times during the holiday season. 99% of the time, YOU are your best health coach.

Be Extraordinary,

RDKate

Black Friday Deals & Thanksgiving Tips

Hopefully by now most of you have checked out of school or work and are on your way to spend a great weekend with family and friends. As you celebrate Thanksgiving, here are three tips to help you stay focused on your goals while still enjoying the holiday.

1. Start the morning with a solid workout.
I'm not talking about an epic 15-mile run, 60-mile bike, or 2-hour lift (unless you're actually trying to get AWAY from visiting family). How about 60 minutes of moderate to vigorous activity to get your heart rate up? Or perhaps sign up for a Turkey Day 5K or 10K race. Think of it as prepping your body for the "race of Thanksgiving dinner"....though hopefully it's not actually a race at your house.

2. Eat a normal breakfast and lunch.
That's right - eat normally throughout the day in preparation for the "big meal". Fasting all day so you can "eat extra turkey and stuffing" will do the opposite of what you hope. Fasting confuses your body, slowing down your metabolism and chewing up muscle. You'll arrive to the meal famished and end up overeating even more than you plan to. And don't worry about not being "hungry enough" because you ate during the day. Once you smell the turkey, I'm sure you will have no problem having an appetite for dinner.

3. Practice mindful eating during the main event.
What is mindful eating? It means being completely cognicant of everything you are seeing, tasting, and smelling at the table. It means enjoying the time spent with family as much as the food you are eating. It means being aware of your appetite - realizing when you're full enough to stop. But most of all, it means allowing yourself to enjoy the meal because this is a once a year treat. Choose foods that you don't get every day. Growing up, I used to never eat white mashed potatoes on Thanksgiving because I ate them all the time. I would instead only eat yams. Now the complete opposite is true. Sure, yams pack a more powerful nutritional punch, but big deal! I never get white potatoes! It's Thanksgiving!

And after you wake up from the "turkey coma", go to my website on Friday, November 25th for some big-time Black Friday deals. I'll be offering:

-30-50% off of one initial individual consult
-Buy one follow-up consult, get one half off
-50% off one supplement review

Have you been putting off scheduling a consult for yourself or perhaps referring an athlete who you know needs a nutritional overhaul? Here is your chance! Don't miss these deals - you won't see anything like this again soon!

May you and yours have a wonderful holiday and be thankful for the blessings of this past year.

Be Extraordinary,

RDKate