Hey everyone! It's still raining out here in "Sunny" California and as I sit in my office cozy, warm and dry...I figured I'd talk about taking the next step in your Health Goals. Notice in the title I didn't say "DIET", that's because I don't believe in diets. Most diets are hard to stick with and most diets don't let you enjoy all the wonderful food this world has to offer and more importantly Most Diets fail!! So there are a few areas I want to hit on that will I hope guide you to a healthier you!
- "Detox Starvation Diets" all I can say is DON'T DO IT! These detox diets that have you drinking gallons of lemon and cayanne pepper infused water can make you sick! Your body is like you car's engine it needs gas, your car won't run if you put watered down gas in it or leave the oil tank empty. well your body is the same... we NEED food. Our Digestive system is a highly complex system that takes the nutrients by breaking down food, both solid and fluid into sustenance for the various tissues and systems in the body. Your stomach's various chemicals in the stomach like the digestive enzymes pepsin, rennin, and lipase interact to break down the food. Your small intestine is the place where the ultimate destruction of food digestion reaches its completion and where the acidity of chyme is nullified. The nutrients in the food eaten many hours ago have almost been diminished to molecules small enough to be absorbed through the intestinal walls into the bloodstream. Carbohydrates are diminished into simpler sugars; proteins to amino acids; and fats to fatty acids and glycerol. Ok that was a little complicated but proves my point your body is meant to break down Carbohydrates, proteins, amino acids, fatty acids and sugars so why would our body allow this if we weren't meant to eat some of this. The biggest problems with Detox Starvation diets is that it can lead to bigger health issues such as:
- Chronic colon and stomach issues
- Abnormal heart rhythms from Malnutrition and Dehydration (very dangerous..can lead to DEATH!)
- lower your metabolism (none of us like that one)
- Decreased muscle tissue and mass
- Irritibility, fatigue, hair loss, joint pain, acne and vitamin deficiency
- Diet Pill Diets!! this comes with and huge warning. With diet pills they can have too much of a vitamin, mineral or herb, or a dangerous combination of all three (that can be toxic to your system). More often they claim to "work miracles" that are just flat out not true! The other problem with just popping pills is your not helping your body get healthier. To lose weight you need exercise, food consumption and rest. Diet pills tend to kill your appetite and make your heart race neither is good for a healthy you. Here are just a few of the medical concerns over diet pills. Diet pills, both over-the-counter and prescription, (as recommended, continuously, or in excess) can cause the following: nervousness, restlessness, insomnia, high blood pressure, fatigue and hyperactivity, heart arrhythmias and palpitations, congestive heart failure or heart attack, stroke, headaches, dry mouth, vomitting and diarrhea or constipation, intestinal disturbances, tightness in chest, tingling in extremities, excessive persperation, dizziness, disruption in mentrual cycle, change in sex drive, hair loss, blurred vision, fever and urinary tract problems. Overdoses can cause tremors, confusion, hallucinations, shallow breathing, renal failure, heart attack and convulsions.
Really None of these things are good. Stay away from the diet pill diet.
- Fiber-rich foods Low fiber diets can actually contribute to Type-2 diabetes and abdominal fat and constipation. So what food are fiber rich well 1-cup of either Kale, Beans: kidney, Lima, pinto, navy and soya beans. Avacadoes, Raspberries, Oatmeal, brown rice, Apples, flax seeds, Peaches...well you all get the idea, fiber fills you up and leaves you feeling satisfied.
- Dark green leafy vegetables such as Romaine lettuce, broccoli, kale, spinach, and Arugula. These are very high is Vitamins A,C,K potassium and iron. They also make you feel full so you tend to eat less.
- Proteins: Meats such as lean beef which are high in B-12, Zinc and protein. Fresh fish like Salmon, Tuna done in olive oil with spices is a wonderful choice. Eggs (Omega-3 enrished eggs are ideal. Eggs are high in protein and vitamin C. Because proteins are complex molecules, the body takes longer to break them down. As a result, they are a much slower and longer-lasting source of energy than carbohydrates. The body needs proteins to maintain and replace tissues and to function and grow. Protein, the main building block in the body, is the primary component of most cells. For example, muscle, connective tissues, and skin are all built of protein.
- Amino Acids There are more than 20 amino acids. The body synthesizes some of them from components within the body, but it cannot synthesize 9 of the amino acids—called essential amino acids. They must be consumed in the diet. Everyone needs 8 of these amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Infants also need a 9th one, histidine. The percentage of protein the body can use to synthesize essential amino acids varies from protein to protein. The body can use 100% of the protein in egg and a high percentage of the proteins in milk and meats. Bottom line amino acids are necessary and needed in your body!
- Complex Carbohydrates: These carbohydrates are composed of long strings of simple carbohydrates. Because complex carbohydrates are larger molecules than simple carbohydrates, they must be broken down into simple carbohydrates before they can be absorbed. Thus, they tend to provide energy to the body more slowly than simple carbohydrates but still more quickly than protein or fat. Because they are digested more slowly than simple carbohydrates, they are less likely to be converted to fat. They also increase blood sugar levels more slowly and to lower levels than simple carbohydrates but for a longer time. Complex carbohydrates include starches and fibers, which occur in wheat products (such as breads and pastas), other grains (such as rye and corn), beans, and root vegetables (such as potatoes).
- Fats: Yes I said FATS!! We need fats so don't be afraid of them. Good fats help with your brain function, skin, hair, growth and energy. Your body also uses them to synthesize hormones and other substances needed for the body's activities (such as prostaglandins). What type of FATS you ask well when possible, monounsaturated fats and polyunsaturated fats, particularly omega-3 fats like Olive oil, Flaxseed oil, safflower oil, (fats that stay in liquid form when at room temperature) (if it hardens it's probably not that good for you!).
- Water: Clean, filtered fresh water and lots of it. Stay hydrated and replenish especially before and after your workouts.
- Treats: Don't leave these out because they make you feel deprived and more likely to fail in your weightloss plan. Try to make your own treats using some of the ingredients I've suggested: lots of fruits to sweeten or sugar relacements like stevia, change from butter to an omega-6 rich oil or Polyunsaturated oils. Try using a low-carb flour like wheat flour, almond flour mixing it with regular flour. (some adjustments are needed as far as temperature and weight) You can still eat that KiKat bar you love just eat healthily enough that you eat 1 and not 7 of them
Talk to you all soon!! Thanks for reading!
xo Catherine
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