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Tag: Weight Loss

Ply Family WellnessBlogWeight Loss
By plyfamilywellness 0 Comments Diet, Nutrition, Weight Loss, Wellness , , , ,

Crash Diets and Detoxes: are they necessary?

There are hundreds of detox diets and programs out there that promise the consumer quick fixes for weight loss, improved energy, better digestion, and other reasons. For many of these people, they may have been indulging in an unhealthy lifestyle for too long and want a fast way to reverse it.
If you have been wondering if a detox is something that you should do, this may actually be the worst time for it because it is a sign that the body is in a weaker state and needs nutrient support. The body naturally detoxifies itself every day through the liver, the colon, kidneys, skin, and the lymphatic system. If, for example, the liver is already sick, and you do an extreme cleanse, you may end up with serious side effects or even a hospital visit.

Avoid crash diets for weight loss

Aggressive detox diets promoted by some celebrities like the Master Cleanse, which is basically a 10 day starvation diet where you only drink a lemon juice concoction and take a laxative, can be extremely harmful to the body. Cardiologist Isadore Rosenfeld specifically singles out the Master Cleanse Diet as an example of a detox diet that can damage your heart. “A crash diet once won’t hurt your heart. But crash dieting repeatedly increases the risk of heart attack.”1 Nutrition professor Linda Bacon states that such calorie restrictive diets can lead to heart muscle loss and damaged blood vessels. “All that shrinking and growing causes micro tears that create a setup for atherosclerosis and other types of heart disease.1” Shortages of potassium, magnesium, and copper have been suggested as possible causes of the arrhythmias seen in crash dieters, and studies have also found that the diets can cause a drop in blood pressure and sodium depletion.1

If you restrict calories for a longer period of time your body may eventually switch over to breaking down muscle for energy in which can actually slow your metabolism. This is why skipping meals is not a good idea. Some people might say that headaches are a sign of detoxing but in most cases it’s probably because you are hungry. It is a documented fact published in the journal of the American Psychological Association that the majority of people regain all the weight they lose on any diet, especially the highly restrictive varieties.2 Wouldn’t it be better to think long term? Not just for weight loss, but for the health of your body as a whole?

Do you really need to detox?

The body detoxes on its own on a daily basis. The liver does most of this but the kidneys, digestive tract, lungs and the skin also play a role. Most experts agree that quick detoxes can actual cause more damage than good, especially if one of these organs has a pre-existing condition that a person may be unaware of. “Detoxification” occurs around the clock naturally, but there may be symptoms that show up over time which may suggest that these organs need support.

Warning signs that may be present if your body has accumulated too many heavy metals or toxins are:

• Inability to lose weight
• Difficulty concentrating
• Attention disorders
• Tremors
• Hormonal imbalance
• Depression or anxiety

Many people think they need to do a detox because they believe it is a quick fix or a jump start for whatever they are looking to improve. However, there are many commercial products consumers purchase that which may be affecting your overall toxic load. Take a look around the house and see if you are using products with a lot of chemicals. Common chemical-based products that can be switched for something safer include:

Household cleaners, laundry detergents, dishwasher detergents, soap, lawn care, make up, shampoos and conditioners, air fresheners, even your water!

If you work in a field where you are exposed to chemicals, or live is an area that is heavily sprayed with pesticides, even in our industrial society and with the very real problem of pollution, it is well understood you will get exposed to many toxic elements over our lifetime. Our bodies do its best to eliminate these toxins; however, excretion rates will vary from person to person.

Consider your mineral status

Optimal nutrition is essential when dealing with metal toxicity because if you are deficient in essential metals, your body will use toxic metals as “stand-ins” instead.3 For example:

• Calcium is replaced by lead, which deposits primarily in bone. Lead contributes to poor bone health such as osteopenia and osteoporosis.
• Zinc is replaced by cadmium, which tends to accumulate heavily in your kidneys. Cadmium overload is associated with peripheral neuropathy.
• Magnesium is replaced by aluminum, which, among other things, induces neurochemical changes and has been identified as a contributing factor to developing Alzheimer’s.
• Manganese is replaced by nickel, which is carcinogenic.

Dr. Kaayla Daniel et.al. also explains in the article with this information that another component that is important for the body’s ability to detox is the healthy gut flora.3 People with healthy gut flora are better able to handle the inevitable exposure to toxic metals. In contrast, people who do not have healthy gut flora are more prone to candida and other fungal overgrowth.3

Plan of action

It is important to note that no form of detoxification or extreme diet should be done prior to consulting with your physician or experienced nutritionist. Appropriate treatment regimens vary significantly from person to person, depending upon multiple dietary and lifestyle factors, specific medical conditions.

If you are looking into ways to get your body healthier to function at optimal levels, truth be known that it doesn’t happen overnight. The best way to improve digestion, lose weight, improve concentration or whatever it may be, is to test the foundation of the body by doing a comprehensive blood test. By figuring out exactly what your body needs and the direction you need to go, you’ll start seeing improvements in no time. Take out the guessing. Take out the dangers of unreliable treatments. There is no “one size fits all”. By getting the body healthier as a whole, the ability to “detox” will occur naturally and you can live a healthier life.

References

  1. Miller, Bryan. “How Crash Diets Harm Your Health.” CNN, Cable News Network, 20 Apr. 2010, www.cnn.com/2010/HEALTH/04/20/crash.diets.harm.health/index.html.
  2. Moores, Susan. “Experts Warn of Detox Diet Dangers.” NBCNews.com, NBCUniversal News Group, 18 May 2007, http://www.nbcnews.com/id/18595886/ns/health-diet_and_nutrition/t/experts-warn-detox-diet-dangers/.
  3. Daniel, Kaayla T. “Mad As a Hatter.” The Weston A. Price Foundation, 2 Apr. 2009, www.westonaprice.org/health- topics/environmental-toxins/mad-as-a-hatter/.

Science Based Nutrition

 

By plyfamilywellness 0 Comments Diet, Nutrition, Weight Loss , , , , ,

Incorporating Protein into Your Diet

Protein is found throughout the body in virtually almost every tissue and organ.  In fact, 20% of the human body is made up of protein.1 The building blocks of protein are amino acids which carry out many roles such as transportation of nutrients, supporting our immune system, healing and repairing of tissue, and help remove waste. The Institute of Medicine recommends that adults get a minimum of 8 grams of protein for every 20 pounds of body weight.2 Beyond that, there’s little information on the ideal amount of protein you need from the diet.  Generally, the more active you are, the more protein you will need.  Athletes or individuals who exercise on a regular basis may even need up to double the amount depending on the intensity, duration, and frequency of the exercise.

Essential amino acids are required to get from the diet because our body does not produce these types of amino acids.  If you do not get essential amino acids in your diet, proteins break down, resulting in muscle loss and problems with repair.  You can get protein from animal sources and from plant sources.  Adding a protein supplement can give the body an extra boost to heal and repair after workouts as well.  We will talk more about supplementing protein later on.

Most desirable sources of animal based proteins would be fish, eggs, chicken, turkey, and red meat (if OK’d by your nutritionist).  If you have a normal serum ferritin and normal serum iron, then 4-6oz of red meat should be OK for you to consume on a weekly basis.  Plant based sources of protein would include beans, seeds, nut, sprouts, and quinoa.  Nut butters such as peanut butter, cashew butter, or almond butter are good sources as well.  Vegans and vegetarians need to be aware of their protein levels.  It is very common for these individuals to lack the appropriate amounts of protein for the body’s ability to heal and repair.  Chlorella is a good supplement to be taking and is vegan friendly.  Chlorella consists of 58% of protein and generally they are about 2 g of protein per 2-3 capsules/tablets.

Proteins to eliminate from the diet include soy protein and whey protein.  Many vegans or vegetarians often times refer to soy as their main source of protein.  You may not know it, but 80% of the oil Americans consume is soy.  If you look on the ingredient list of many foods, especially processed foods in the aisles of the supermarket, you will see ingredients such as “soy lecithin” and “isolated soy protein”.  Soy lecithin has known effects on reproductive abnormalities and sexual dysfunction. Containing the compound phytoestrogen, it produces similar effects on the body as estrogen.  Unfortunately, about 75% of breast cancers are estrogen-receptor positive.3   Soy is also highly genetically modified (MSG).  Common side effects of MSG exposure include:

    • tachycardia
    • heart attacks
    • asthma
    • headaches
    • joint pain
    • sterility in females

Types of Soy to Eliminate

  • Tofu
  • “Soy Protein Isolate” [Isolated Soy Protein]
  • “Hydrolyzed Vegetable Protein”
  • “Texturized Vegetable Protein”
  • “Soy Protein”
  • Soy Protein Supplements

When choosing to supplement with protein for added nutrients to the diet that can help with healing and repairing, you want to be sure to choose wisely.  There are many products on the market today which are full of artificial flavoring, colors, dyes, and fillers.  Whey protein is one of the most popular supplements however, most are actually harmful.  Most whey protein manufactures use a lot of heat for production which actually denatures the protein and makes it insoluble in water. This is why the manufactures add chemicals to restore the flavor and solubility.  Also, many whey protein supplements are deficient of the healthy fats, vitamins, and minerals due to the acidic processing as well.4 Genetically modified ingredients, such as soy lecithin, are added as well artificial sweeteners such as sucralose (also known as Splenda).  We suggest supplementing with organic hemp protein instead. Hemp protein is ideal because it is a plant based form that anyone can enjoy and it is very easy to digest.  When consuming hemp protein you will not only get the benefits of protein but also a hefty serving of fiber and essential fatty acids.

Adding more protein to the diet has many benefits and is even necessary in many situations.  However, before starting any new diet or lifestyle change it is important to discuss your concerns with your experienced nutritionist.  By testing a comprehensive blood panel and hair tissue mineral analysis, we are able to determine other necessary vitamins and minerals you may need to optimize your health.  Get tested today to find out where you need to start and to know exactly what to do and what to take for better health!

 

References:

  1. http://www.aminoacid-studies.com/amino-acids/what-are-amino-acids.html
  2. Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). 2005, National Academies Press: Washington, DC.
  3. Breastcancer.org
  4. Mercola, Joseph, Hofmekler, Ori, Stroden, Kipp. Not all whey protein is created equal.  Food Matters.  July 23, 2013

 

The information has not been evaluated by the FDA and is not intended to treat, cure, or prevent any disease.

By plyfamilywellness 0 Comments Diet, Nutrition, Weight Loss , , , ,

Why the word “DIET” is being used wrong

Weight loss. one of the most talked about topics when it comes to women’s health.  Let’s face it, in today’s media driven society, we are putting ourselves on display more than ever and are even comparing ourselves to other women our ages all the time.  The weight may have creeped up over the years and now you feel stuck.  Or, your typical workout routines just aren’t enough anymore.  Women sometimes go to great lengths to try and discover the perfect weight loss product or program on the market.  And let’s be honest, there are way too many to choose from.  From fasting, to yo-yo dieting and detoxing, many of the weight loss programs out there now are too hard and too fast for the body to handle and, without proper guidance from a professional, you could end up causing more harm than good or even end up in the hospital!  Crash dieting has been known to cause heart palpitations, a drop in blood pressure, and even increase your risk for heart attacks.1

The word diet should be used when describing your lifestyle habits.  When people say they are “going on a diet” does this mean that they weren’t on one before? Case in point…They were on “diet” before but their diet  probably consisted of pro-inflammatory foods, fast food, sugar, and dairy.  Portion control can be quite time consuming and dictates unrealistic rules which set most people up for failure. In addition, when most people start counting their calories and following a low calorie diet, it slows their metabolism and in addition their protein intake drops too low which increases their susceptibility to infections, joint, bone and muscle disorders.

There are many factors that influence one’s ability to lose weight.  Ask yourself, why have you gained weight?  Have you ruled out factors that only a health professional can discover such as altered Thyroid function, imbalanced hormones, poor digestion, or even the medications you are on?

So where should you start?

  1. Get a physical. You want to be sure that before you start any exercise program, you are cleared to do so. This is especially important for those that are not currently exercising.
  2. Get your blood tested thoroughly. This will tell you exactly what your body is lacking or what toxicities you may have.  You may have to take supplements to fix the deficiencies found.  By getting your blood tested, you won’t have to guess at what supplements you may need.  For specialty cases, such as autoimmune diseases, you may be referred to your endocrinologist.
  3. Drink 2-3 quarts of clean filtered water daily. Be sure you measure it so you know how much you are drinking.  TIP: Try filling up a 32 oz water bottle in the morning and drink it by lunch time.  Then fill it up again and drink another 32 oz before dinner.
  4. Read your labels. Try to avoid all soy, artificial sweeteners, colors, dyes, and whey.  The deal with soy is that most of it is genetically modified and heavily sprayed with pesticides.  Too much consumption of this can cause endocrine imbalances which affects your hormones and thyroid.  Soy has the ability to actually mimic estrogen in our bodies which not only increases your chances of breast cancer, but the body encourages the body to hold onto fat.  If you are drinking a protein shake as a meal replacement or after a workout, be sure you avoid the powders with soy in them.  Opt for an egg white protein, rice powder, or pea powder.
  5. Cut down on the sugar. This includes fruit juice and soda, breads, pasta, crackers, cookies, chips, potatoes, and sweets. With carbohydrates, it is a fact that if you consume more than your body can use, your body stores them for later (which contributes to weight gain).
  6. Reduce dairy. Did you know that 60% of adults are unable to digest milk?  This is mainly because lactase, the enzyme responsible for digestion of milk, is stopped produced when we are 2-5 years old.2 Consumption of dairy can increase gas, bloating, diarrhea, and nausea.
  7. Increase proteins and healthy fats in the diet. Chicken, fish, nuts, seeds, quinoa, beans, eggs, and even some red meat are all good sources of proteins.  (TIP: Be sure to know what your Serum Iron and Ferritin levels are in the blood before consuming a lot of red meat.  It would be contraindicated to do so if your Ferritin is high.)  Healthy fats to include more of in the diet would be avocados, fish, nuts and nut butters, olive oil, and coconut oil.
  8. Try to eat vegetables with every meal. Fresh or frozen is best.
  9. Give it time. Changing up your “lifestyle habits” is not going to be easy.  But remember, if you are not taking care of yourself, you may not be healthy enough one day to take care of your family.  It may even take months.  But if you make just 1-5% progress every month, think about where you will be at the end of the year!

These guidelines are general.  Every individual is different and will need a different approach towards their goal.  There is not one “cure all” factor.  The most important factor to consider when considering making changes to your lifestyle is to be sure you get tested first.  By doing a comprehensive blood panel and tissue mineral analysis by an experienced nutritionist, deficiencies and toxicities can be detected.  This will save you time and money in the long run because you won’t be guessing at what your body needs and where you are lacking.  Lose weight in a healthy way by making the necessary lifestyle changes in order to have long term success with weight loss.

 

 

REFERENCES

  1. http://www.cnn.com/2010/HEALTH/04/20/crash.diets.harm.health/
  2. Weise, Elizabeth. Sixty percent of adults can’t digest milk.  USA today.  9/15/2009.

 

The information has not been evaluated by the FDA and is not intended to treat, cure, or prevent any disease.