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.

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.

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.

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.

Nutrient Know-How

Healthy shopping starts with knowing the facts about the food you're putting in your cart, and nutrition facts labels are like a road map to your healthy destination. The following nutrient information from my ebook, The Grocery Cart Makeover, will help you better understand food labels.   
 
Calories: Nutritionally speaking, calories are a measurement of energy from food or drinks. Once consumed, this energy is either burned from physical activity or stored in your body for later use. Daily calorie needs typically range from 1,500 for inactive women or older folks to 2,800 for active men, very active women and teenage boys; competitive athletes may need a lot more. Eat fewer calories than your body needs, and you will lose weight; eat more, and you will gain weight. Too many calories results in weight gain regardless if those calories come from whole grain pasta, fish and nuts, or butter, donuts, and candy.
 
Total fat: Fat is calorie-dense (it has nine calories per gram—more than twice the amount of carbs or protein), and too much fat in the diet can lead to excess calories, and inevitably, weight gain. However, fat is a necessary and important part of the diet. It adds flavor to foods, helps you feel satisfied, cushions vital organs against injury, and helps the body absorb vitamins A, E, D, and K. Around 30 percent of your calories should come from fat, and a good rule of thumb is to check the label, and pick foods that have less than 3 grams of fat for every 100 calories in a serving. Or, if your a math aficionado (unlike me), divide the calories from fat (also on the label) by the total calories.

Saturated fat: Saturated fats (found in animal sources like red meat, dairy, and a few plant-based sources, like coconut and palm kernel oil) are responsible for raising blood cholesterol, which increases your risk for coronary heart disease. No more than 10 percent of your calories should come from artery-clogging saturated fat.

Trans fat: While small amounts of trans fat occur naturally in meat and dairy products, the real troublemakers are the trans fats found in oils that have been hydrogenated. Manufacturers partially hydrogenate (add hydrogen to) oils to extend the shelf-life of their foods or to turn liquid oils into solids (turning oil into margarine for instance), which creates unhealthy trans fat. Trans fat not only raises bad cholesterol, it also lowers your good protective cholesterol, dually increasing your risk for heart disease. Thus, margarine, shortening, as well as many processed foods made with them constitute a major source of unhealthy trans fat. Try to avoid trans fat altogether. Fortunately, that's becoming easier to do now that many manufacturers are removing partially hydrogenated oil from foods. (Smart Balance spreads, which carry the Best Life seal, never contained partially hydrogenated oil.)

Sodium: When talking food labels, sodium is the same as salt and salt is the same as sodium. While some sodium is necessary to keep our body fluids in balance, too much sodium from foods can lead to high blood pressure and eventually, an increased risk for heart disease. Healthy adults should limit daily sodium intake to no more than 2,300 or 2,400 mg of sodium per day, depending on their calorie intake.

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

Tricks for a Healthy Halloween

Reaching into that candy dish is fine—as long as you're doling out those sweets to trick-or-treaters, and not yourself! Don't let Halloween and all its luscious goodies sideline your diet. Instead, try these tricks to treat yourself right during this candy-filled holiday.

Buy treats you don't like. The Halloween holiday can be an excuse to stock up on your favorite candy. Why tempt yourself? Instead, grab a bunch of candy that you don't even like, and you won't be reaching for it. If you do end up with a bag that contains your favorite candy, be sure to give those out first so when Halloween's over, you won't have them lying around.

Skip the sweets. Who says you have to give out candy? Instead, opt for non-food treats, such as erasers, pencils, markers and stickers. If you'd rather hand out edible goodies, try healthier treats like packages of dried fruit or pretzels. Another good idea: If you'll be taking your kids door to door to trick or treat, shift the emphasis away from candy altogether by supporting a UNICEF drive; then you can collect coins instead of candy.

Indulge wisely. If you're going to splurge, be sure to look at the portion size and ingredients of the candies you choose; they vary greatly in fat and calorie content. And keep in mind that a single lollipop or a piece of hard candy can be enjoyed longer than a chocolate bar for fewer calories.

Party healthy—not hearty. Throwing a bash? Take advantage of many of the seasonal, festive foods including healthful pumpkin seeds, apples or popcorn.

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

Smart Snacking Strategies

Many people think of snacking as a bad thing. After all, how can noshing all day on foods that provide nothing but extra calories be good for you? But there's some confusion surrounding snacking. First, many people use the terms 'snack' and 'treat' interchangeably, which is a big mistake. A treat is a piece of chocolate or a small bag of chips—indulgences that aren't necessarily nutritious, but keep you from feeling deprived. As long as you watch calories, you can enjoy small treats on occasion. On the other hand, a snack should be part of your regular diet and provide a lot of nutrients for a low number of calories. That brings me to the second problem: Calories. Most of our snacks are higher in calories than they should be. In fact, some 'snacks' are closer to full-blown meals.

Snack wisely, though, and you'll enjoy a number of benefits. For one, a healthy bite between meals can actually help you lose weight: It keeps your hunger in check, so you don't overdo it when mealtime finally comes around. It also helps you stay energized, which means you're more likely to be active, and thus, burn more calories. Snacking also stabilizes your blood sugar levels and gives your metabolism a little boost. (Any time you eat, your metabolism increases slightly. So, you can think of snacking as a way to keep your metabolism humming all day long.)

To have your snacks and slim down, too, you have to choose foods that are nutritious, low in calories (from 100 to 200 calories) and satisfying. You can keep a healthy snack stash (including fruit and nuts) in your gym bag, desk, car and/or purse, so you're prepared whenever hunger strikes.

For smart snack suggestions, join TheBestLife.com. 

A Fatty Fruit? That's Bananas!

My clients often ask me about nutrition myths that they've heard, and there's one that comes up over and over again: "Aren't bananas fattening?" Absolutely not! Bananas are fat-free. At about 105 calories per medium banana, they're slightly higher in calories than other fruits. But to put it into perspective, you'd have to eat four medium bananas to get the same amount of calories found in a low-fat blueberry muffin from Dunkin' Donuts or a regular-sized bagel with cream cheese. And believe me, you'll feel fuller with the four bananas than a blueberry muffin or bagel!

Plus, bananas are filled with important nutrients like fiber (3 grams), potassium (422 mg), magnesium (32 mg) and B6 (0.4 mg). And because bananas are low in sodium and high in potassium and magnesium, it makes them a perfect food to help regulate blood pressure and reduce the risk of stroke too.

And I love that they're so versatile. They make a great portable snack or addition to a meal. For instance, add sliced banana to hot or cold cereal, to a smoothie, to whole-wheat pancake mix, or to low-fat yogurt. (A quick tip: If you don't want your bananas to turn mushy before you're ready to eat them, peel them, cut into quarters, and freeze for a yummy frozen sweet treat.)

So where did this fat myth come from? Like any fruit, bananas contain natural fruit sugar (called fructose). And aside from being a little more caloric than other fruits, they're also slightly higher in total carbohydrates. That means that people who need to be conscious of sugar and count carbohydrates, such those with diabetes, have to account for these carbohydrates and make sure that they don't get too many.

The bottom line is that if you take in more calories than are appropriate for your body and exercise level, you will gain weight—no matter what food they come from. Bananas can and should be part of a healthy, balanced diet.

For more straight talk on food and weight loss, check out TheBestLife.com. 

Easy Edamame

You may have spotted edamame on restaurant menus, in the freezer section of your grocery store or even at the deli salad bar. The little green bean with a funny name is turning up all over the place. What is this exotic new food, exactly?

It's not so new or exotic, as it turns out. Edamame is just soybeans (usually still in the pod) with a fancy uptown name. Who knew? Most of my life, I've regarded soybeans, ahem, edamame, as just another scrubby plant that divides the rural highways en route to vacation. But edamame is worthy of the fuss: When it comes to protein, you can't beat it. There is only one plant-based protein that is considered to be a complete protein, and it's—you guessed it—the soybean. What's more, for about 300 calories per one-cup serving, edamame delivers 29 whopping grams of satiating protein, which is about twice as much as other beans. Plus, it boasts 10 grams of fiber and 9 milligrams of iron to fill you up and provide an fatigue-fighting boost. As a bonus, edamame is also the richest dietary source of isoflavones, which act as phytoestrogens that may help protect against some types of cancer and osteoporosis. (If you're worried about soy and its effect on breast cancer, most studies suggest that moderate amounts of dietary soy—from food not supplements—is probably OK. If you're at risk for cancer, you can check with your doctor.)

Edamame beans are great in pasta salad, as well as in mixed green salads, too. Need a quick veggie side? Simply steam edamame and dress with a little olive oil and bottled roasted garlic. You can also use them to add more nutrition to trail mix: Toss salted, roasted edamame with a handful of whole grain cereal and a tiny box of raisins.

Soybeans, edamame—whatever you call them, make sure you toss them into your cart!

For more healthy-eating and recipe ideas, check out TheBestLife.com.

Frozen Assets

Summer may be over, but that doesn't mean you'll have to wait months to eat the season's fruit again. Thanks to the technology of flash-freezing, you can buy excellent frozen versions of your favorite produce. Not only are frozen options more convenient than fresh—no spoiling!—but they can often be more nutritious. After all, 'fresh' produce just isn't all that fresh after being shipped across the country. Heat, light and time all destroy key nutrients. Flash-freezing, on the other hand, happens just after produce is picked, which locks in most vitamins, minerals and phytonutrients.

Take a look at all the good-for-you nutrients these frozen picks offer.

Blueberries (unsweetened)
Calories per cup: 79
Frozen facts: They're an excellent source of fiber (four grams per cup), putting a dent in that 25-grams-per-day goal for women (38 for men). They're also a rich source of anthocyanadins, antioxidants linked to reducing blood clots and improving memory.

Blackberries (unsweetened)
Calories per cup: 97
Frozen facts: They contain an amazing eight grams of fiber per cup.

Peaches (unsweetened)
Calories per cup: 107
Frozen facts: They pack four grams of fiber, 443 milligrams of potassium, and a whopping 236 milligrams of vitamin C per cup.

Strawberries (unsweetened)
Calories per cup: 77
Frozen facts: A cup contains four grams of fiber and 91 milligrams (one and a half times the daily value) of vitamin C.

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