"Safe cleansing is one that does not make you starve yourself or take fancy pills, potions or expensive drinks." ~ Mark Hyman, MD, Institute of Functional Medicine
I do not juice - just clean. Ever I do not begin to clean, not preparing. Ever
A close friend told me two weeks ago that she was going to clean up to speed up weight loss and healthy eating. When she spoke, I thought, “It won't work.” But when she said: “It just seems to me that this is right. And I'm ready, ”I thought to myself,“ Don't be so quick to fire him, maybe it will work. ”
Within a few days, my friend sent me pictures of what she was eating, with updates: “Oh my gosh, I feel so great!” On the third day, the texts stopped. The next week, when I asked her how the cleansing was going on, she replied: "I stopped, I could not do it."
Juice cleansing - all this rage - a famous company worth $ 5 billion (yes, $ 5 billion) and growing - promises weight loss, detoxification from food and environmental chemicals, mental clarity, improved digestion, clear skin and a jump to healthy food.
Cleansing juices is not a panacea for good health.
My personal opinion is that cleansing the juice is another fancy diet. And, in fact, the purification of the juice can be accompanied by a short-term and long-term reduction in long-term health.
There are many plans for cleaning and detoxification - from a 3-day juice only detoxification to 21-day programs and everything in between. While a three-day cleansing of juice only may not have lasting negative effects that are not a solution to speeding up weight loss or a new healthy lifestyle.
Before you decide to go for advertising short-term purification of juice, take a look at the shortcomings:
** Weight loss is actually water loss - when you eat whole foods, your body must be kept on the water in order to digest them properly. Remove the food and you remove the water. When you begin to eat solids again, the water will soon return, leaving you where you started.
** Juices, especially fruit juices, have more sugar than canned soda, which makes your insulin response surge, resulting in ... craving for more sugar!
** The restrictive nature of cleansing can cause cravings for sugar and carbohydrates, “which makes it easy to spiral back into not very big eating habits once you finish it,” said registered dietitian Marissa Lippert, as quoted by Kate Parham in Real Simple,
** All-liquid cleansing is likely to make you go to the bathroom more often. As a result, you purify important electrolytes and help the functions of the heart and maintain fluid balance in the body. This explains why some people may experience muscle weakness and mental nebula, according to an article in Glamor magazine.
** Contrary to popular belief, cleansing juice doesn’t cleanse the colon. They do not contain fiber, which is responsible for "cleansing" the colon.
** The notice that your body absorbs fluids better is nonsense. The stomach is “built to cope with solid food, and it doesn’t need a break,” says Michael D. Gershon, MD, who quotes Jessica Girdwein in Glamor magazine.
** The headaches experienced when cleaning the juice are not “toxins exiting,” but are often the result of insufficient calorie intake and / or cold coffee falling out of caffeine.
Longer cleansings — anything, I would say, for three days — have additional and potentially life-threatening consequences:
** Malnutrition - under the guise of only juice, with calorie restriction, “clean”, “diets” literally starves.
** The essential nutrients necessary for the normal functioning of the body and brain are omitted, Judith J. Wurtman, Ph.D., writes for the Huffington Post. They lack the protein, calcium, and vitamin D needed to maintain muscle and bone strength, quickly contributing to osteoporosis and corepyenia (muscle exhaustion).
** often refers to a segment of the population that wants to get rid of food so that they can become super-skinny and in fact “juicerexics” were invented, ”says Wurtman.
There is, however, a healthy, responsible way to clean and reboot your system. Follow these steps to cleanse your body of the standard American diet (SAD), clear out environmental toxins, get rid of cravings, lose weight, increase your immune system, reduce systemic inflammation, allow you to identify food triggers and healthy eating life.
Moisturizing cleansing cream is designed for a minimum of seven days, but can last up to six weeks or even longer, depending on your specific needs. But, like any big trip, you need to prepare, plan and prepare your body. If you first tried to clean, take three days and then increase it if you feel that way.
Prepare your list
1. Select a date to start clearing at least a week in the future. This allows for proper preparation, which includes “pre-cleaning”.
2. Start “pre-cleaning” one week before your chosen start date. If you drink coffee / tea, it means that you start to quit caffeine in order to avoid withdrawal symptoms, which often lead to defeat even for the most advanced detoxifiers. (See For more information on caffeine withdrawal.)
3. Take measurements - weight, measure your waist and hips, or if you have headaches, determine the duration, intensity and frequency. The fact is, write down the starting point of any "symptoms" that you eliminate in order to have a measurable result.
4. Organize your pantry - get rid of junk food, collect recipes, make a shopping list, create a cooking schedule. The more prepared you are, the more you will enjoy the experience.
5. Think about which exercise best suits your final goal and is written on a calendar. Non-current. Make sure that the exercise you choose is one that you can follow and that the schedule will not be taxed excessively. The point is to consciously set a schedule that you can complete. Think about going out for fresh air every day. This supports “detoxification,” which for some is cleansing from excessive exercise, and for others it is the beginning of an updated exercise program.
6. Cleansing requires you to slow down. Make sure you can make sure that this happens. You do not want to start it in time when there are high demands on your time and energy.
The Nourish Your Body Cleanse allows you to use clean food, simply meaning a diet based on all food, which removes all the sweet, fatty, chemically saturated, artificial substances that create chaos in our system and feed the lack of more, more and more.
Eat enough: no hunger! You should eat at least 1200 calories a day and at least 50 grams of protein. If you feed your body properly, it takes on the excess weight that occurs when you do not eat enough calories.
Eliminate all inflammatory foods, including:
** all refined sugars - this includes all table sugars, any added sugars, including honey, agave, molasses
** all sugar substitutes — this includes stevia, xylitol, and any other “healthy” sugar substitutes.
** all flour - all flour
** caffeine - including black tea
** all dairy products
** all chemical additives - this includes diet soda and, perhaps, most store items that have a list of ingredients.
“Fraud” on any of these items allows some triggers to remain in the diet. And, in fact, your cheat element is most likely exactly what you need to eliminate in order to break the vicious circle of desires and addiction.
Enjoy nutritious and tasty food:
Veggies - think of a rainbow of colors and try to go for seasonal. Some of my winter favorites are sweet potatoes (avoid white potatoes), all zucchini, broccoli, green beans, cabbage, eggplant, Brussels sprouts, arugula, spinach, bok choy, carrots, onions, parsnips. There are so many of them. Go through your production department and find your sweetie.
Fruits - Enjoy fruits through peeling. High in fiber, and packed with vitamins and minerals, fruits do not make you fat! Apples and pears are perfect. And I like the metabolizing berries, avocados, lemons, tomatoes and limes.
Yes, fat! - My favorite organic cold-pressed olive oil, walnut oil, flaxseed oil, hemp seed oil, macadamia nut oil and avocado oil. When cooking with oils do not allow them to burn. Do not heat flaxseed oil. I use olive oil at medium and low temperatures and use avocado oil on high heaters. When cooking salads, try avocado or macadamia oil. They add distinctive, tasty flavors.
Do not forget about seeds and nuts - they are full of protein, minerals, vitamins and, of course, healthy fats. I like walnuts, hazelnuts, pumpkin seeds, almonds, pecans, flax seeds and sunflower seeds. You can also enjoy peanut butter. My favorite fresh milk is almond oil. Do not buy commercial peanut butter. Read the ingredient list to make sure the only ingredient is a nut.
Word on protein - There are many ways to get adequate protein. Just green vegetables add protein punch. For example, only one cup of boiled spinach has about seven grams, while the same amount of French green beans has about 13 grams. One cup of almond milk can have nine grams. Two tablespoons of peanut butter will give you eight grams of protein. A cup of lentils gives a whopping 18 grams, and a cup of beans gives about 14 grams. It is easy to eat enough protein when you eat properly. While I prefer to avoid all animal products during my cleansing, you can add fish to yourself, but I would recommend trying the first couple of days without.
Try adding fermented foods and seaweed: Kimchi and sauerkraut are very high in good bacteria (make sure you buy raw materials, because the pasteurization process kills good bacteria). As for seaweed, they are full of minerals (and flavor!). Check out all the different types at the health food store. I add pulses to my salads and use nori as a wrapper for brown rice and avocado.
Note on grains: Although I exclude all wheat products (no, it’s not just a gluten problem, but mainly sugar and yeast), my personal opinion is that people who think that they are sensitive to gluten often have sugar and / or yeast sensitivity), I prefer to have oatmeal for breakfast, loaded with berries and nuts. I will also make brown rice for my children, and I eat it sparingly.
Do not touch the seasoning: But, skip the salt! My favorites are scaly scales, a lot of garlic, fresh ginger, black pepper, wasabi, turmeric, cinnamon, cayenne and curry. You can enjoy rosemary, thyme, basil, mint, ginger powder, oregano. If this sounds good to you, go for it! There are also salt-free herbal mixtures that can be found in the spice passage.
Drink liquids: Direct half body weight in ounces. Filtered water with lemon, herbal teas and even green tea (to extract caffeine, I twist it for 30 seconds, remove tea and add it to fresh hot water - the first flash washes away most of the caffeine).
A word about caffeine: caffeine withdrawal Can have very real and painful side effects and cancer for a couple of weeks. These side effects include headaches, fatigue, sleep disorders, anxiety and irritability, to name a few. This should be taken seriously. I do not advocate refusing caffeine in a cold turkey. I propose to gradually reduce consumption. For example, if you drink four cups of coffee a day (this is 32 ounces - about 2 1/2 cups of the smallest Starbucks drink), so be sure to know how many cups you actually drink! ), Cut to three cups within the first 4-5 days, then cut to 2 cups within 4-5 days, then 1 cup, then 1/2 and then nada. Or, for example, if coffee is part of your morning ritual, and you don’t want to give up your two cups, start by combining caffeine and caffeine, gradually increasing the caffeine-free ratio to caffeine until you remove the caffeine all together. In addition, if you suffer from migraine headaches, I suggest working with a migraine specialist who will advise you about leaving, and then possibly using caffeine to treat a migraine.
Feed your body. Cleanse = nourish your life. Clean up Purification of the whole body is the purification of the whole body. Feed all aspects of your personality.
Sleep: Give yourself permission to go to bed. And stay in bed. Our bodies (and minds) work best when we sleep long enough.
Eat point blank: sit down and enjoy your meal. Think of it as a mini-meditation, which will allow you to actually experience your dishes - tastes, textures, flavors, visual effects. Set the table, light a candle, play music that you like, turn off the TV and enjoy every bite of your delicious food.
Breathe deeply: meditation, deep breathing or any calming, educational activity is good. Take a hot bath or take a steam or sauna. You might even think about waving a massage. Be kind to yourself.
Feed your soul: keep a journal and track your body's response to cleaning. Setting up your body and listening to the prompts it provides is a great way to write your own “owner’s manual”.
Finally, whenever you decide to start small and try it for three days or complete up to a few weeks, add the products back one by one to find out how your body reacts. If you add dairy products, add dairy products and keep alert notes - how do you feel emotionally and physically? If you feel absolutely no change, add another food. If you notice sensitivity, think about eliminating this from your diet once and for all. Do this with every kind of food you re-enter.
Enjoy your “pure” journey. I can not wait to find out about their successes!
Resources:
Girdwine, Jessica. Contradiction with health: should you do the cleansing of the juice? Glamorous March 2012.glamour.com/health-fitness/2012/03/health-controversy-should-you-do-a-juice-cleanse
Hyman, Mark, MD Detox Made Safe & Simple. Exhibition of Dr. Oz. November 11, 2012 doctoroz.com/videos/detox-made-safe-and-simple.
Parham, Kate. Is the juice pure for you? Real Simple. realsimple.com/health/nutrition-diet/healthy-eating/juice-cleanse-0010000006666884/
Wurtman, Judith J. Juice Cleanses: A New Eating Disorder? Huffpost Healthy lifestyle. August 1, 2013. huffingtonpost.com/judith-j-wurtman-phd/dangers-of-juice-cleansing-_b_3639400.html
