The Best Life Blog

The Danger of Detox Diets

Detox diets, programs that are supposed to help "cleanse" your body and peel off pounds, have been around forever. Of course, they become a little more popular around the holidays. It's almost as if these programs offer you a clean slate. But don't be deceived—like any other quick fix, detox diets don't work.

First off, you don't need detoxifying unless you've been poisoned by lead or another substance. Your liver and kidneys do a great job of filtering out toxins. (This is true for healthy individuals, but not for those who have a serious medical condition, such as kidney failure or liver disease.)

Second, any weight loss you do achieve is usually temporary. That's because no matter which type of detox diet you try (and there are more than you can probably count!), you're usually not taking in enough calories to survive beyond just a few days or weeks. For instance, the Master Cleanse (which Beyoncé Knowles famously tried to get ready for her role in the movie Dreamgirls) is basically a liquid fast; some versions are based on fruit. Aside from avoiding solid food, many plans also ban alcohol and caffeine. Even though you're eating very little, some plans come with a high price tag for supplements, powders and herbs.

More importantly, these plans can take a real toll on your health. Cutting out entire food groups and reducing your calorie intake drastically can cause electrolyte imbalances, which can trigger dizziness, arrhythmia and even death. The disruption of normal eating patterns can cause diarrhea or constipation. Some detox diets recommend colon cleansing, which can perforate the colon, sometimes lethally. Other plans recommend chelation therapy—taking in chemicals that bind and eliminate metals in your body. But not all metals are toxic: You need iron and calcium for instance, and eliminating these from the body can be debilitating.

If you really want to lose weight and get in shape, there are plenty of healthful ways to go about it. I'd suggest reining in calories (1,500 calories is low enough for most women; 1,700 is low enough for most men) and cutting out fried foods, sodas, and other sugary foods for a few days or weeks. Drink plenty of water and get out there and move your body. Hey, this is starting to sound a lot like the Best Life plan.

Haute Potato

Baked potatoes became food non grata during the low-carb craze, and they've been working hard to rectify the situation ever since. I personally recommend potatoes to my clients for a couple reasons. 

They're loaded with nutrients. A small Russet potato has nearly twice the potassium of a small banana, less than 10 milligrams of sodium, and over two grams of fiber. A small sweet potato packs in nearly four grams of fiber and well over 100 percent of the Daily Value for vitamin A. Nutritional benefits aside, I love potatoes simply because they make hot, hearty dinners easy.

A small baked potato (sweet or Russet) provides about the same calories and carbohydrates as a slice of whole-grain bread, so I recommend my clients think of them as a bread-alternative. Not that bread is bad—I love a good piece of whole-grain bread or two with toppings (like peanut butter) or turned into French toast. But, sometimes it's nice to have some variety!

The next time you're in need of a speedy, hot dinner, try a pizza potato. Top a baked potato with marinara sauce, a crumbled grilled veggie burger (or cooked ground turkey breast), and part-skim mozzarella. You can also make a fiesta potato by topping a baked sweet potato with black beans, reduced-fat Monterey Jack cheese, a dollop of plain low-fat yogurt and salsa. Also, consider putting any of the fillings you prefer in your sandwiches on top of a baked potato—you might  be surprised by how easy it is to change a cold lunch option into a warm and filling dinner.

For more healthy-eating ideas, visit TheBestLife.com.

It's Squash Season!

You'll find a number of different squashes—like butternut, acorn and spaghetti—at grocery stores and farmers markets right now. And it seems that each year, I find a new variety that I've never tried before. Each kind offers something different. For instance, butternut lends itself to sauces and soups. Acorn squash is great roasted in slices or stuffed. And I use spaghetti squash like pasta. Here's my favorite squash recipe right now:

Spaghetti Squash with Onions and Olives
Makes 4 servings

Prep time: 10 minutes
Total time: 45 minutes

INGREDIENTS
1 spaghetti squash
Vegetable oil cooking spray
1 onion, sliced
1/4 cup chopped black olives
1/8 teaspoon salt

DIRECTIONS
1. Heat oven to 375 degrees. 

2. Cut spaghetti squash in half and remove seeds. Coat with vegetable oil spray and cook cut-side down on a roasting pan until soft, about 30 minutes.

3. Coat onion with cooking spray, place on roasting pan and place in oven with squash. Cook until browned, about 15 minutes.

4. With a fork, carefully remove skin from squash and discard; make sure to keep strands of flesh intact. Mix squash, onions, olives, salt and pepper to taste together in a large bowl.

5. Return mixture to an oven-proof dish, turn oven to broil and broil until the top is browned, about 5 minutes. Serve.

Nutritional Information
1 serving
Calories: 110
Protein: 2 g
Carbohydrate: 23 g
Dietary Fiber: 1 g
Sugars: 1 g
Total Fat: 3 g
Saturated Fat: 0.5 g
Cholesterol: 0 mg
Calcium: 79 mg
Sodium: 196 mg

For more healthy recipes, check out TheBestLife.com.

Michelle's Training Update: Going By Feel

My general workout routine is to choose a different form of cardio every month. This method works for me because I tend to get bored and it doesn't seem to be as challenging if I do the same type of exercise over and over. It’s my own personal challenge to see how much I can improve throughout the month. During my workout on Wednesday, I realized that I concentrate too much on the determined speed or resistance on the machine vs. how I feel. 

I would have never known this except I went to the gym with a friend and we were chatting with each other—and I realized I was talking a lot more than I should be able to had I been exerting the right amount of effort. 

How hard is hard enough? Bob recommends working out at about a 7 on a rate of perceived exertion scale that goes from 1 to 10. I realized during my workout the other day that I have strayed away from how my body feels when I exercise. I tend to focus on the numbers on the machine's console (calories burned, incline, pace, minutes passed, etc). During the spring and summer when I exercise outside I naturally rely on how I feel—without a set speed or resistance, like I see on the elliptical, treadmill or stair climber during the fall and winter.

From reading Bob's recommendations, I realize that I should be able to talk with short choppy sentences but not carry on a effortless chat. I was surprised because I always felt that I was getting a good workout, but I guess I have increased my endurance and to really push myself the last two weeks of the month I am going to really concentrate on how I feel and try to avoid getting caught up with the speed or resistance on the machine.

Next I’m going to try throwing my towel over the display and really tuning into how my muscles and breathing feel during my workout. For more of Bob's tips check out the articles at www.thebestlife.com.

Snack Attack

The snack aisle is hardly the place for healthy shoppers to linger. If you load up your cart with the oh-so tempting boxes and bags of chips, pretzels, and cookies, you're just asking for trouble. Not only are these kind of snacks low in nutrients, they're also high in calories. These tips, from my ebook The Grocery Cart Makeover, will help you find ways to satisfy the munchies without ruining your diet.
 
Chips and pretzels
Sweet potato chips, packed with vitamins A and C, are a health cut above plain old (white) potato chips. And pretzels with at least some whole grain (100 percent whole grain pretzels are nearly impossible to find), offer more nutrients and a nuttier flavor than regular pretzels. Keep in mind, however, that you're not getting fewer calories in these snacks—just more nutrients—so have your chips or pretzels with a sandwich, veggie burger, or other healthy entrée, instead of straight from the bag to keep from overdoing it. Look for sweet potato chips and multi-grain pretzels with no more than about 150 calories, 1 gram of saturated fat (no trans fat) and 150 milligrams of sodium in a one-ounce serving.

Popcorn
Popcorn, a whole grain, can be a very smart snack depending on the type and amount of oil it's made with. Look for brands with no more than about 150 calories and 1 gram of saturated fat and no trans fat (or partially hydrogenated oil) per serving; check the label, as popcorn servings range from two to five cups. (Smart Balance Popcorn Light Butter and Smart 'n Healthy varieties bear the Best Life seal of approval.) Also, opt for ones that are lower in sugar and sodium.

Crackers
Whole-grain crackers run circles around their bland, white-flour counterparts. Not only are they higher in fiber, they're also crunchier and more flavorful. Look for 100 percent whole grain crackers with at least 3 grams of fiber, no more than about 130 calories, 1 gram of saturated fat (no trans fat) and 200 milligrams of sodium per one-ounce serving.  

Cookies
It's tough to find 100 percent whole-grain cookies, but they offer so much more than empty-calorie, sugar-filled cookies. Look for cookies with at least some whole grain, and no more than around 150 calories and 2 grams of saturated fat (no trans fat or partially hydrogenated oil) per one-ounce serving. Chocolate chip cookies can have up to 3 grams of saturated fat because the type of saturated fat in chocolate (stearic acid) doesn't raise cholesterol.

For more healthy-eating tips, join TheBestLife.com.

A Word on Winter Weight Gain

If it seems like your pants fit more snugly during the winter months, you're not imagining it. Studies show that the average person gains just a little more than a pound from September to March; with the majority of that weight gain occurring from mid-November to mid-January.

That may not seem like a lot of weight, but there are two things to keep in mind: First, weight gain can add up over time, so you have to be sure to keep track of your weight to prevent large gains. Secondly, research suggests that these pounds tend to stick around—most people don't lose them during the spring and summer seasons. There's no need to worry, though. As long as you know the causes and easy ways to ward off extra weight, you can make it through the season with your figure—and your goals—still intact.

'Tis the season. Pecan pie, coconut custard pie, sugar cookies, eggnog—the holidays are filled with our favorite, and yes, fattening, foods. It's OK to enjoy these treats during the holidays, but be sure to watch portions. And if you're doing the cooking, try creative ways to lighten up your favorite recipes.

Workout woes. Cold, snowy weather and fewer daylight hours can make exercising a little more difficult. Research shows that we tend to be less active when it's cold outside. But there's no need to skip your workouts simply because it's a little chilly. As long as you dress right (layer your clothing, wear a hat and gloves, etc.) and practice smart safety strategies (wear reflective clothing, carry a flashlight, steer clear of busy streets), you can exercise outdoors even during the colder months.

Sun down. Getting enough sunlight can help regulate mood, but many people report feeling down or more depressed during the winter because there are fewer daylight hours. For many, the solution is to turn to food. I'd recommend making the most of whatever daylight hours there are: Try to get up early and exercise outside before work. Or take a quick stroll during lunch. You'll reap the benefits of a workout and spending some time in the sun.

It's biological. There may actually be a biological mechanism that causes us to pack on extra pounds in the winter. This could date back to our ancestors when extra body fat helped keep people warm during the cold months and ensured their survival in case of a food shortage. It's important to know that your weight naturally fluctuates, and that's OK.

My advice: Figure out a weight range that you're comfortable with that takes into account your body's natural cycles. As long as you're within that range, don't stress. If your weight climbs out of that zone, simply get back to the habits that helped you lose all summer long, including keeping a food log and eating three meals and a snack or two. After all, there's no reason you can't enjoy the holidays and stay healthy!

For more great weight-loss advice, check out TheBestLife.com.

Get Your Daily Dose of Vitamin D

You've probably heard a lot about vitamin D (aka, the sunshine vitamin) lately. Actually, because we can make some in our bodies with exposure to sunlight, it's not even really a vitamin, but rather a hormone. Getting enough vitamin D is important for many body functions, including proper calcium and phosphorous absorption to help keep bones and teeth healthy.

Currently, the recommendation is to get 400 IU per day. However, recent research suggests that we may need more, and the recommendation may be increased in the near future. That's because low vitamin D levels may increase the risk for certain diseases, like diabetes and multiple sclerosis, and 400 IU might not be enough to offer protection from these conditions. (Be sure to check with your doctor before taking more than the recommended amount of vitamin D.)

Below, I've outlined the four ways we get vitamin D. Keep reading to learn how you can get more of this key vitamin.

1. Get some sun. You need at least 10 to 15 minutes of direct sun, without sunscreen (which prevents any vitamin D from being made), two to three times a week to make enough vitamin D. For people living in northern latitudes, the wintertime provides a challenge because the sun is not strong enough for the skin to make enough vitamin D. Plus, dermatologists warn against any exposure to the sun without sunscreen. The bottom line: It's not realistic for most people to get enough vitamin D this way.

2. Go fish. Fish like salmon, mackerel, sardines, and tuna are not only loaded with omega-3 fats, but they're also some of the few richest natural food sources of vitamin D. Salmon ranks highest, with about 90 percent of your daily vitamin D needs (360 IUs) per 3.5-ounce serving. Mackerel, sardines, and tuna are also great sources with just slightly lower amount per serving.  

3. Eat fortified foods. A cup of milk (fat-free or one percent is best if you're watching fat and calories) provides 90 IU of vitamin D. Some brands of yogurt, orange juice, and cereals have also been fortified with vitamin D; check labels to find the D content of these foods.

4. Take a supplement: If you can't get enough vitamin D from your diet and you don't get out in the sun much, a supplement can help. Most multivitamins and calcium supplements offer 400 IU, so you could take either one of these. If you are an older person (as you age, you don't absorb vitamin D as well and you're more at risk for  osteoporosis) or dark-skinned (the darker your skin, the less vitamin D you make in your skin), doublecheck that you're getting enough from your diet and/or supplement. 

For more on healthy-eating, check out TheBestLife.com.

The Marvelous Mushroom

Mushrooms are a great addition to many recipes, especially this time of year. Not only do they taste great with early fall vegetables, such as fall squash, cooking greens and root vegetables, but they're also low in calories and fat and are loaded with B vitamins and minerals.

 

I love to marinate mushrooms, and you can do this with any type of domesticated mushroom, such as shiitake, crimini, portabella or white. I like to marinate a mix of several mushrooms and keep them in the refrigerator to add to salads or use as a condiment. Try this recipe to whip up a delicious batch of marinated mushrooms.

Marinated Mushrooms
Makes 4 servings

Prep time: 5 minutes
Total time: 5 minutes

INGREDIENTS
4 cups sliced mushrooms (any variety of cultivated mushroom)
1/4 cup fresh lemon juice
1 tablespoon olive oil
1/2 teaspoon salt
1 tablespoon chopped chives or other herb

DIRECTIONS
1. Place mushrooms in a large bowl and mix with lemon juice. Let sit for 20 minutes.

2. Drain juice. Add oil, salt, pepper to taste and chives. Serve on its own, as a side or mixed into a salad, or store in the refrigerator for a few days.

Nutritional Information
1 serving
Calories: 49
Protein: 2 g
Carbohydrate: 4 g
Dietary Fiber: 1 g
Sugars: 2 g
Total Fat: 4 g
Saturated Fat: 0.5 g
Cholesterol: 0 mg
Calcium: 4 mg
Sodium: 294 mg 

For more great recipes, check out TheBestLife.com.

Michelle's Training Update: Updating My Fitness Wardrobe

Become a Dairy Devotee

I've never been a big fan of dairy. When I was little, I gave my mother a fit about drinking milk. And even now, if given the choice, I would honestly rather have something else. But everyday I dutifully put forth a big effort to squeeze in calcium-rich dairy. Trust me, I've tried every excuse to dump dairy from my diet, but the calcium along with the other benefits are just too enormous to ignore. 

If you're one of those people who likes (or can tolerate) dairy, lucky you—keep up the good work. Just be sure what you're eating and drinking is fat-free or low-fat; doing so cuts out what you don't need (calories, fat and saturated fat) while leaving intact all that you do (vitamins and minerals like calcium).

But if you're like me and need a little extra encouragement to do dairy, it's definitely worth your effort. Here's why: Not only can dairy help build bone mass and strong teeth, but studies show that it can also cut the risk for hypertension, obesity, kidney stones and colon cancer. Plus, because dairy products contain a good amount of protein, eating or drinking them can keep hunger at bay. When you're watching your weight, that's a major plus.

On average, adult men and women need 1,000 milligrams of calcium per day (older men and women need more—1,200 milligrams per day). While it's true that you can get calcium from non-dairy sources, the richest and most easily absorbed sources are straight from the cow. A cup of milk provides 250 to 350 milligrams of calcium, a cup of low-fat yogurt contains 300 to 400 milligrams, and one ounce of cheese about 200 milligrams. (Non-dairy sources like soymilk, canned fish with bones and fortified OJ can add calcium to your diet, but for some of those foods, only 25 percent of the calcium is used by the body.)

There are unlimited ways to add dairy to your diet: A nonfat latte, yogurt and fruit parfaits, smoothies made with yogurt and milk, even cheese toast in the morning, just to name a few. It doesn't matter which one you choose, as long as you get your three (or four if you need 1,200 milligrams of calcium a day) dairy servings in each day.

For more healthy-eating advice, check out TheBestLife.com.