Should you have your colon cleaned? The skinny on cleanses...

Juice cleanses and liquid only “detox” diets are often seen as a fast way to lose weight and flush toxins from the body. Depending on the cleanse they typically last 1 day to 3 weeks, consist of fluids during the day, and typically have a laxative at night.

The belief is that cleansing will remove toxins from the GI tract, improve energy, and increase your immune system. Many books and celebrities talk about the benefits of cleansing, yet the medical community has very little research on it.

As of 2014, and to the best of our knowledge, no randomized controlled trials have ever been conducted to assess effectiveness of detox diets in humans. Lack of scientific research regarding efficacy is a red flag for any cleanse making health claims. Without published studies there is no way of knowing if and what types of benefits cleanses provide.

The safety of a detox diet depends on how long you stay on it. Most people don’t feel good on very low-calorie, nutrient deprived diets. Side effects are often low energy, low blood sugar, fatigue, muscle aches, lightheadedness, and nausea.

During a cleanse the body breaks down its glycogen stores resulting in loss of water weight. As soon as you start eating regularly the water weight comes back.

Cleansing for as short as a few days leads to muscle breakdown and nutrient deficiencies. Loss of muscle decreases metabolism, making weight loss harder once the person starts eating regularly again.

Concerns of laxative use are dehydration and flushing out electrolytes which can be dangerous for your heart and kidneys. This can lead to very serious complications.

Cleanses are meant for people who are healthy. Anyone on medication, diabetics, people with low blood sugar, people with a history of an eating disorder, older adults, pregnant women, teens, and growing children should avoid these diets.

If you are considering a cleanse to promote weight management or to “detox” your body we recommend fully researching the diet and speaking with your doctor first. Your body does a miraculous job at removing toxins naturally. Changing your lifestyle to avoid processed foods is the best way to minimize your exposure. We recommend a diet rich in fruit, vegetables, whole grains, healthy fats, and lean protein.

Juicing vs. Blending

Are you eating the minimum recommendation of 6-8 servings of fruit and vegetables daily? Few of us are, yet studies show people who eat the most fruit and vegetables have the lowest risk of cardiovascular disease.

Drinking your fruit and vegetables can be an efficient method for meeting the daily requirements, but which is better, juicing or blending?

Juicing concentrates nutrients helping to deliver more vitamins, minerals, and antioxidants into your body. The idea of eating 2 carrots, 4 apples, and 3 cups of spinach in one sitting might sound implausible, but with juicing you can easily consume that in 12 ounces or less.

Juice has been involved in a number of studies, one published in the journal Clinical Nutrition found a 30% decrease of plaque in patients with heart disease after 1 year of drinking 1 ounce of pomegranate juice daily.

Unfortunately concentrating fruit and vegetables into juice also produces an abundance of sugar. Due to fiber being stripped away, along with phytonutrients, juice is digested quickly and can cause blood sugar spikes. Fast digestion can leave you feeling hungry 15 minutes later causing you to eat more than usual.

A study published in 2008 following 187,382 participants found those who ate whole fruit regularly had a decreased risk of type 2 diabetes. Those who consumed 1 or more servings of fruit juice daily increased their risk of type 2 diabetes as much as 21%.

In extreme cases, where people consumed large amounts of juice frequently, hyperkalemia developed. This medical condition associated with high levels of potassium in the blood can cause abnormal heart rhythm, nausea, weakness, paralysis, and even death. While rare, the   importance of keeping portion size in check cannot be overstated.

Little reputable research shows juicing is healthier than eating whole fruits and vegetables, however it does make it easier to consume them on a regular basis and in sufficient quantity.

Blending maintains fiber helping you to feel full longer. You can easily add protein sources to a smoothie which also aids in slower digestion and a lower rise in blood sugar. Green smoothies which contain spinach, kale and other vegetables mixed with fruit provide a great source of nutrients hidden by the taste of fruit.

Smoothies can easily become high calorie milkshakes with sweetened yogurt, juice, ice cream, and sorbet. Be particularly weary of bottled and store bought smoothies which are notorious for being high in sugar. A standard size smoothie is 22 ounces; too large for most people.

Portion control is important when juicing or blending, since calories and sugar can easily get out of hand. One serving of juice is 4 ounces. Smoothies should be around 8 ounces and contain vegetables, protein, and even healthy fat such as flaxseeds to slow digestion. Making your juice or smoothie at home helps to better control the ingredients and portion size. There are many health benefits to eating fruit and vegetables, but moderation in all things is key. 

Breakfast Smoothie Recipe
Serves 1
250 calories
 Ingredients:
· 1 single serve nonfat plain Greek yogurt
· 1 cup frozen strawberries
· 1/2 banana
· 1 tbs flaxmeal
· 1 cup raw spinach or baby kale

Directions:
· Place all ingredients  into a blender and    puree until smooth.

Happy Saint Patrick’s Day

Traditional Irish cuisine is rustic, hearty, and simple. Subtle seasoning is used helping natural flavors to be fully appreciated. Beef and lamb is often roasted or stewed along with carrots, turnips, and potatoes. While a steady Irish diet is designed to put meat on your bones, those weight conscious can still benefit from the iconic potato and its health benefits.

One medium potato has 165 calories (less than 1 cup of rice) and is packed with 4.7g fiber, 4.3g protein, and 20% of your recommended daily potassium. Very few people meet the 4700 mg daily potassium recommendation.

Potassium builds muscles, synthesizes protein, controls electrical activity of the heart, and maintains acid-base balance in the body. Increasing potassium, magnesium, and calcium intake can help lower blood pressure and reduce your risk of stroke and heart disease; all of which are found in potatoes.

Surprisingly potatoes are an excellent source of vitamin C, providing 51% of your recommended daily amount.

Quercetin, a flavonoid found in potato skin, has anti-inflammatory properties and can protect from free radical damage.

Potatoes also contain alpha-lipoic acid which can help regulate blood glucose, improve vasodilation, and protect against retinopathy.

Potatoes should not be fried or loaded with butter, sour cream, or cheese. Boiled or roasted with the skin on is the healthiest way to enjoy them. Aim for potatoes the size of a computer mouse or cut large potatoes in half. In the spirit of Saint Patrick’s Day try our lightened up

version of classic pub fare; fish and chips the heart healthy way.

Sugarcoating the Problem

Is sugar the root of all evil? 80% of food in U.S. grocery stores contain added sugar. This “hidden sugar” found in processed foods adds up quickly and increases the glycemic index, a measure of how quickly food raises blood sugar. Higher glycemic foods increase body fat and central obesity more than lower glycemic foods.

A recent study from University of California San Francisco found increased sugar in a food supply was linked to higher rates of type 2 diabetes, independent of obesity.

Researches in Japan found sugar to be the greatest predictor of weight gain in men. Every 5g of sugar a man consumed daily resulted in 1/2 lb weight gain that year.

The World Health Organization recommends less than 5% of discretionary calories coming from added sugar. That looks like 6 tsp of sugar or less per day. 1 tbs of ketchup has 1 tsp sugar, 1 can of soda has 10 tsp sugar, 1 packet of maple & brown sugar instant oatmeal has over 2 tsp sugar, and 1 cup of honey nut cheerios has 3 tsp sugar. As you can see sugar intake can add up quickly!

Carbs convert to sugar in the body, so a balance of healthy carbs, healthy fat, and lean protein is needed. It is not healthy to avoid carbs completely. In fact studies consistently show people who eat at least 3 whole grains daily have a reduced risk of diabetes as well as heart disease.

Fruit is natures candy and is part of a healthy balanced lifestyle. A study published in 2008 following 187,382 participants found those who ate whole fruit regularly had a decreased risk of type 2 diabetes. Those who consumed 1 or more servings of fruit juice daily increased their risk of type 2 diabetes as much as 21%.

Enjoy carbs in moderation, cut way back on processed foods, and enjoy fresh vegetables, beans, fruit, quinoa, brown rice, lentils, etc. regularly.




The relationship of sugar to population-level diabetes prevalence: an econometric analysis of repeated cross-sectional data. Basu S, Yoffe P, Hills N, Lustig RH. PLoS One Epub Feb 27, 2013.

Why Chicken Soup Improves Your Immune System

You are a pillar of health. You regularly work out and keep your body in top physical condition. Yet you seem to always be fighting an illness. Fortunately, chicken soup may be the answer. Read the rest on STACK

Protect Your Heart this Valentine’s Day

February is American Heart Month, and nothing is more important than staying heart healthy for yourself and for your family. 70% of cardiovascular disease can be prevented or delayed with diet and a healthy lifestyle. We can’t change all factors, like age and genetics, but the following are strategies we can change to better our heart health.

Meet with your health care team: Knowledge is power, and preventative visits with your health care team helps identify risk factors before they become big problems. Visit your doctor, have your cholesterol screened, and blood pressure checked regularly.

Maintain a healthy weight: Being overweight or obese increases your risk of cardiovascular disease. Start creating a caloric deficit  by eating smaller portions and increasing your activity level. Studies show losing 10% of your current body weight can significantly improve your health, lower cholesterol, lower blood pressure, increase insulin sensitivity, and decrease inflammation. 

Increase fiber intake: 38 g for men and 25 g for women daily is recommended. 10 g should come from soluble fiber sources to help reduce cholesterol naturally. Great sources are beans, oatmeal, lentils, apples, pears, berries, flaxseeds, and peas.

Exercise regularly: Moderate-intense exercise 30 minutes 5 days per week is recommended. This includes fast walking, hiking, water aerobics, and biking on level ground. Higher intensity exercise provides even greater health benefits and burns more calories helping with weight management.

Eat less sodium:  The American Heart Association recommends most people limit their sodium intake to 1500 mg daily. This is about 1/2 tsp and includes “hidden” sources such as sodium in vegetables, bread, lunchmeat, condiments, and restaurant food. 

Eat the right fat: Adopt a Mediterranean style diet which includes a moderate amount of healthy fat (monounsaturated and polyunsaturated fats) while limiting unhealthy fats (saturated and trans fats).

Eat fatty fish regularly: Regularly eating two servings (3.5 oz per serving) of fatty fish (salmon, tuna, trout, herring, sardines, and mackerel) weekly  is associated with 30-40% reduced risk of death from cardiac events.

Reduce processed foods: Foods that have been altered from their nature state are processed. They take up the majority of space in the grocery store and come in a box or bag. These convenient foods are often high in sugar, salt, fat, and artificial ingredients. Try not to be deceived by “organic” and “natural” packaged foods; these words should not imply the food is healthy for us. The majority of the food you eat should be REAL food in its unadulterated natural state. Try to limit your intake of processed foods to help lower inflammation, empty calories, and harmful added ingredients.

Don’t smoke: Smoking is the most preventable cause of premature death in our country. Smoking increases your risk of heart disease by damaging arteries, making your blood thicker, and can increase plaque formation.

Limit alcohol use: Moderate consumption may have protective benefits against cardiovascular disease, but high intake can be deadly. Men should limit intake to one or two drinks per day and women should limit intake to one drink or less per day.

Zoodle Shrimp Pad Thai

Ingredients:
2 tbs rice vinegar
2 tbs fish sauce
3 tbs ketchup
1 tsp brown sugar
1/4 tsp cayenne pepper
1 tsp chili garlic sauce
3 medium zucchini
3 tsp olive oil
1/2 pound peeled and deveined shrimp
3 garlic cloves, minced
1/2 red bell pepper, thinly sliced
3 green onions, sliced
1 large egg
2 cups bean sprouts
1/3 cup unsalted roasted peanuts
1/4 cup cilantro


Directions:
In a small bowl combine rice vinegar, fish sauce, ketchup, brown sugar, cayenne pepper, and chili garlic sauce. Set aside.

Using a spiralizer slice zucchini into noodles. Add 1 1/2 tsp olive oil to a large wok or pan over medium-high heat and add noodles. Cook for 2-3 minutes, stirring frequently, until noodles are tender and slightly crunchy.

Remove noodles from wok and set aside. Drain excess water. Add remaining 1 1/2 tsp olive oil to wok and add garlic, cook about 1 minute until fragrant. Add shrimp and stir occasionally for 3-4 minutes until fully cooked. Add bell peppers and green onions, stir until tender. Add raw egg and stir frequently until egg is fully cooked.

Add noodles back into wok along with sauce. Stir frequently for 2 minutes until noodles are heated. Stir in bean sprouts, peanuts, and cilantro. Serve warm.