Nutrition

The Truth About Detox Teas

Isiah Nutrition ,
The Truth About Detox Teas

Detox teas, fit teas, cleansing teas–if you have Instagram or Facebook, you’ve probably seen it peddled all over your feed. Everybody from social media models to big name celebrities have endorsed the so-called miracles of these teas, that they’re the key to good health, weight loss and looking slim. But what are the facts behind these supposedly sensational drinks? How effective are they? Could they be too good to be true?

The drink tea itself does have many health benefits and it’s evidenced by how it’s been a staple beverage in various cultures for centuries. Among the positive effects of regularly drinking tea are increasing your energy, boosting your mood, lowering blood pressure, and decreasing the risk of stroke and heart disease. Although, tea has been treated as more of a supplement than a cure-all. It cannot be a singular remedy for ailments, and, according to experts, a quick fix to rid the body of toxins.

These herbal teas are marketed to have purifying properties. Indeed, green and black teas are high in antioxidants, which aids in the body’s natural cleansing process. However, there have been no hard or science-backed evidence to the claims held by these detox teas. One common ingredient found in these teas is senna. This herbal laxative contains sennosides, which are chemicals with the ability to irritate the lining of the bowels. Senna is typically used in treating constipation.

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People who swear by these detox teas probably saw considerable results in weight loss and this is because of the tea’s laxative properties. Although, what the body may be shedding is water weight and not so much actual fats. There’s the appearance and feeling of weight loss, but it’s easy to gain back this weight when the cleanse has ceased.

Regularly taking laxatives, especially when not prescribed, will yield you no health benefits at all. Food will quickly pass through your intestine and your body will not have enough time to absorb all the energy and nutrients it needs. Aside from extra trips to the bathroom, drinking detox teas can result in abdominal pain, cramps, bloating, gas, nausea, diarrhea, dehydration, and nutritional deficiencies. Furthermore, dependence on laxative teas can lead to eating disorders.

Overall, the research on detox teas is lacking for experts and can do more harm than good. But that doesn’t mean the idea of a “teatox” should be abandoned. It should, at least, be modified according to your needs and not be utilised as a meal replacement. Teas can certainly help keep your body “clean” and aid in weight loss, so long as you pair it with healthy meals and proper exercise.

Nutritionists recommend freshly brewing your own teas instead of buying from the shelves. If you must purchase detox teas, they advise you steer clear of those containing laxatives. Herbal teas like dandelion can truly be cleansing since it aids in liver function. Lemon or ginger, meanwhile, will reduce inflammation in the body while increasing your energy. Chamomile, mint and jasmine are high in vitamin C and can calm the system.

The Dangers of Going Gluten-free If You’re Not Gluten Intolerant

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The Dangers of Going Gluten-free If You’re Not Gluten Intolerant

Everybody is going gluten-free these days! Even your favourite supermarket products are bringing out gluten-free varieties. Is going gluten-free simply a fad or an effective solution to a real health risk? Either way, should you hop aboard the gluten-free train?

The most common cause for people to start a gluten-free diet is celiac disease. Celiac disease is an autoimmune condition in which gluten destroys the lining of the small intestine. Because of this, the body is unable to absorb nutrients. A gluten-free diet is essentially a lifesaver for some people with sensitivity to gluten. The Celiac Disease Foundation cites that 1 percent of the global population has celiac disease.

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The typical gluten-free diet is low in fibre, iron, B vitamins, and other essential nutrients. It’s also high in sugar, salt and fat because many gluten-free products are packed with excess sugar and salt. So, if you think you’re going to lose weight by eliminating gluten sources from your diet, reconsider. If you have other health conditions, the last thing you want to do is add nutrient and vitamin deficiency to that.

This, however, does not mean that gluten-free folks not dealing with celiac disease have been unable to benefit from their new diet. Plenty of junk foods and processed foods contain gluten, so cutting those out can certainly have an impact on your weight and overall health. Still, experts say it’s not a guarantee since gluten-free varieties can have just as much or more sugar or salt.

So where do gluten-free people get their nutrients from? Quinoa, sweet potatoes, beans and lentils are great sources of fibre for people with gluten sensitivity. Beef, tuna and chicken can help with iron intake, while vegetables like spinach and asparagus can aid in folate intake.

Another effect of a gluten-free diet is the decrease of micro-biotic diversity. This means the gastrointestinal tract will have less healthy bacteria. Yes, your GI tract needs a diverse population of bacteria since research has shown that a less diverse GI tract is a factor in a number of diseases.

Have you gone gluten-free but continue to feel bad or even worse? Gluten might not be the enemy. If you’re prone to gas and bloating, two common causes are lactose and fructose intolerance. You could be eliminating the wrong offending food. In this case, it’s always best to seek the advice of medical or nutrition professionals so you can pinpoint exactly why you’re having digestive issues.

Going gluten-free if you’re not sensitive to gluten is not necessary. You can reap benefits from such a diet, for sure. However, at the end of the day, nutritional experts recommend that for optimal health and weight, what you need to do is find and maintain the right balance of food groups and quality of food choices.

21 Recommendations for Health and Well-Being

Isiah Exercise, Nutrition ,
21 Recommendations for Health and Well-Being

1. Fresh air…

2. Sunshine (without sunscreen) — find out how much is right for you.

3. Clean water… many good filter products on the market these days. 0.03 Litres/1kg Body Weight

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4. Approx. 30 minutes of exercise each day (walking, swimming, yoga)

5. Organic food, where possible. Avoid products with chemicals, preservatives, artificial colouring and flavouring. Avoid microwaves where possible.

6. Sea salt … unrefined… full of minerals (avoid the bleached variety, i.e. regular table salt)

7. Pure personal products (avoid any with propylene glycol, parabens, sodium lauryl sulphate). Check labels carefully.

8. Avoid commercial perfumes and colognes

9. Use environmentally-friendly cleaning products

10. Holistic dentistry (where possible, avoid root canals, have mercury removed… safely)

11. Have regular massage… a great way to detox

12. Keep mobile and cordless phone use to a minimum… and/or get EMR-protection products, i.e. Earth Calm

13. Keep your energy field clear (living by the ocean, or walks in the forest, and energy healing)

14. Basic knowledge of feng shui

16. Choose harmonious relationships… those that are nurturing … people who resonate with who you are

17. Honour your own biological rhythm

18. Find a vocation that reflects your innate gifts and talents

19. Find what represents beauty and pleasure for you and apply to your life daily

20. Discover what gives your life meaning and purpose

21. Express gratitude on a daily basis

The Easiest Meal Prep Hacks

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The Easiest Meal Prep Hacks

So, you’re ready to give meal prepping a try. And why shouldn’t you? It saves you time, money and energy, plus it helps you stay on track of your diet and fitness goals. No more last-minute pizza deliveries or sugary late-night snacks. But, where do you start and how can you optimise your meal prepping? Here are some hacks that beginners and even the more experienced meal preppers should remember.

Get the right containers

Instagram is showing you all these meal preps in cute bowls and fun-looking mason jars, but storing your meals in the right containers is important. You want something that will keep everything sealed and fresh, survive the cold of the freezer, easy to store in your fridge and transport in your lunch bag, and be microwave-friendly too. Glass and silicone containers are your best bet. Using plastic containers creates unwanted waste–for the environment and your wallet since you have to keep buying again after you trash them. Plus, microwaving flimsy plastic containers is an absolute no-no.

Cook once a week

Schedule one day out of your week, say Sunday afternoon, to do the bulk of your meal prepping. This means all the chopping, slicing, dicing, roasting, boiling and other major kitchen tasks that you need to do. That allows you to only cook once and clean your kitchen once when you follow meal prepping.

Remember each food’s timeline

You may love avocados, but they may not love you as much to stay fresh for long. The same goes for leafy greens and berries. If a recipe calls for a sauce or dressing, set it aside instead of mixing it in right away. This will keep salads crisp. When you’re ready to eat, that’s when you mix them together. For certain fruits, like avocados and apples, only cut them up when you’re ready to eat them.

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Your weekly formula

When you’re at the supermarket, are you feeling stumped on how much to get of what? Try this formula for each week: two proteins, four vegetables and one starch. Make one of your proteins plant-based, such as tofu or beans. You can mix up your vegetables with greens and raw or roasted vegetables. For starch, go with whole grains or potatoes.

Keep it frozen

Frozen produce and your freezer will be some of your best friends when it comes to meal prepping. You might think freshly harvested fruits and veggies are better than the frozen kind, but they’re just as nutritious when frozen. In fact, they’ve found to be higher in antioxidants than their fresh counterparts. Meanwhile, you can store meals for longer in your freezer. Did you know that cooked meat can last from two to six months in a freezer? Just make sure to note the dates.

Don’t forget snacks

Snacking is probably when we’re most vulnerable to making less than healthy food choices. So, remember to include mid-morning and mid-afternoon snacks in your meal plan. Resist the urge to buy single-serving packs of nuts and dried fruits. They may save you time, but not money. For healthy snacks, try yoghurt, cheese, baby carrots and bell pepper slices.

Spice it up

Bored of the same ingredients? Sauces, spices, oils and marinades are where you can experiment with different flavours to keep things interesting. Easy seasoning options include curry paste, tandoori sauce, garlic sauce and miso.

One pan it

To save even more time, you can cook all your meals at once. One-pan meals allow you to cook your proteins, starches and vegetables in one pan. Toss your ingredients in a pan, drizzle some olive oil and seasoning and roast it all together.

Smoothie Ingredients to Avoid If You Want to Lose Weight

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Smoothie Ingredients to Avoid If You Want to Lose Weight

Whipping up a smoothie is such a simple and tasty way to get the nutrients you need during your morning commute or at your desk in the middle of the day. Smoothies are often used by dieters as meal substitutes, since they’re high in nutrients and can be low in calories. Be aware of going on some type of a smoothie or juice cleanse, though. Your liquid mini-meal should always be part of a balanced diet and lifestyle.

All those rich vitamins, protein, fibre and other such healthy ingredients packed into one drink seem to be too good to be true. Sometimes, that may be the case. Just because you’re throwing in fruits and protein powders doesn’t mean they’re great for you, especially if your smoothie is part of your journey to losing weight.

Here are the ingredients nutrition experts agree on that you should cut back on or skip entirely for your weight loss smoothies.

Fruit juice

Adding fruit juice seems like a good idea. It’s much easier to store those bottles of juice than to keep watch over fresh fruits. But fruit juices can do more harm than good when you’re trying to keep your waist trim. And, as you should know, sugar adds more weight. Even if they’re rich in fibre, some juices even contain more sugar than soft drinks!

Canned fruit and overly sweet fruits

Just like fruit juice, some juices contain more sugars than you need. They may not be artificial sugars, but they can still be more harmful to your weight loss goals. Canned or dried fruits may appear tempting, but canned fruits are packed in sugary syrup or juice. Meanwhile, dried fruits are just as calorific. Opt for the frozen variety, particularly berries, green apples, and citrus fruits.

Flavored and non-fat yoghurt

Yoghurt that already comes with bits of fruit or flavored with fruit contain extra sugars. And, while the word “non-fat” may appeal to you, full fat yoghurts come more recommended. Fats can help you feel fuller for a longer time, which is essential if your particular smoothie is replacing a meal. Greek yoghurt especially is packed with more protein than other yoghurt varieties.

Additional sweeteners

Sweeteners like honey, maple syrup, coconut sugar and agave nectars are still sources of sugars. Some of them may be less calorific than cane sugar, but avoid them anyway. If you really need an extra kick if sweetness in your smoothie, try sugar-free and calorie-free stevia extract.

Chocolate chips

You’ve probably read somewhere that a bit of chocolate can do you good, but not so much in your smoothie. For a healthier alternative to a chocolatey taste, add cacao nibs or unsweetened cocoa powder. They may not be as sweet as regular chocolate chips, but with the right blend of ingredients, it can result in a tasty treat.

The Best and Worst Foods for Your Skin

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The Best and Worst Foods for Your Skin

If you’ve been slathering all sorts of skincare products to treat your complexion but aren’t getting any results, maybe you haven’t discovered the true source of your skin woes. Aside from dirt, bacteria and sun exposure, your diet can irritate your skin and cause acne, dehydration and dullness. There are some foods you may be unaware that are causing pesky cystic acne! Fortunately, skin and nutrition experts have traced the usual culprits when it comes to less than ideal skin. They’ve also identified which foods can help your skin be more radiant, youthful and healthy.

While skincare may seem unnecessary for some people, there are some common ailments that people struggle with. A lot of us also take our skin for granted without knowing that keeping it healthy also keeps the rest of our body healthy.

Dairy – Bad

You’ve probably heard stories of ancient queens bathing in milk to keep their complexion beautiful, but ingesting dairy? Probably not such a good idea. Indeed, it’s not only the lactose intolerant who should steer clear of milk, ice cream, cheese and cream in their coffee. Too much dairy in your system can cause cystic acne, particularly in the chin, jawline and neck area.

Yoghurt – Good

Yoghurt is rich in probiotics, protein and healthy fats. Just be sure to steer clear of varieties with added fruits or sugar in it. Greek yoghurt, in particular, is a healthier option. Eating yoghurt can help your skin become firmer, smoother and resistant to fine lines.

Sugar – Bad

Just as sugar can foil your weight loss goals, it can also be blocking your way to nicer skin. Sugar irritates the skin by breaking down collagen and elastin, two things which your skin heads to remain firm and healthy.

Chocolate – Good

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Stay away from sugary milk chocolate bars and snack on dark chocolate instead. Dark chocolate has more antioxidants, which will improve the luminosity of your skin. Dark chocolate can even be used as a topical treatment for your skin since the caffeine content will reduce puffiness.

Processed Foods – Bad

Fast food, soft drinks, candy, crisps, canned food, frozen dinners–forget having a better complexion if that’s all your eating. The sugar and salt levels in these foods are more than your body may need. Your blood sugar levels will spike and cause your hormones to go in disarray, resulting in excessive oil production, clogged pores and faster aging of the skin.

Soy – Good

Soy-based products can be your new best friend if you’re suffering from hyperpigmentation. According to experts, the minerals and proteins in soy can reduce the patchiness of your skin. Try snacking on cup of edamame a day and see the results for yourself.

Caffeine – Bad

If there first thing you sip is your morning cup of coffee, you could be preventing your skin from being more radiant and plump than it should be. When you wake up, your skin is thirsty–for H2O! Chug a glass of water instead to keep you and your skin properly hydrated.

 

Signs You’re Eating Too Much Sugar

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Signs You’re Eating Too Much Sugar

Your morning pastry, a diet soft drink with lunch, a mid-afternoon frozen yoghurt, an extra slice of cake after dinner–this should be a reasonable daily amount of sugar, right? Think again. You might not be gaining weight or getting diagnosed with a serious disease, but you could be consuming more sugar than your body needs. What’s more, you might not be aware that sweet treats and sugary drinks are not the only sources of sugar you’re eating and drinking daily.

The World Health Organisation recently recommended a decrease in sugar intake, from 10 percent to 5 percent daily. This would make about 6 teaspoons of added sugar a day. Yes, added sugar, which means the sugar you get from natural sources like fruits are not counted. Knowing how much sugar is in what food or drink can be tricky. Ultimately, you want to watch out for sugars in processed foods that you buy in supermarkets. Always read the ingredients list and make sure sugar (and its many other names) are not high up on the list. And, if you’re eating out, remember that sugar is added to dishes, such as through sauces and salad dressings.

If your sugar intake is more than needed, there are several signs you can keep an eye out for so you can begin cutting down on your sugar before it’s too late and you need to see your doctor.

Low energy

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Sugar should keep you energised, right? Wrong. Sugar very briefly spikes up your energy, but it can as easily and as quickly shoot it all the way down. The result is a sluggish feeling throughout the day. What you want is a constant stream of stable energy to get you through the day. Instead of a sugar energy drink or dumping sugar in your coffee, reach for protein and fibre-rich foods instead. These provide sustained energy instead of a sudden and fleeting boost.

Constant cravings

Sugar is addictive and it’s more than just the taste. It’s also thanks to your hormones that sugary foods are always on your mind, especially when you’re feeling low or stressed out. It’s a painful cycle–you eat sugar, your body process it quickly, your body wants more, and so you give in to it.

Mood swings and poor focus

Due to the unstable energy and hormonal fluctuations you’re experiencing from your high-sugar diet, you’re also more prone to stress, mood swings and a foggy brain. Coming down from a sugar rush can leave you feeling empty and slow, which makes you more irritable. You’re also at risk for cognitive issues and impairment because of the roller coaster high and crash from the sugar.

Bad breakouts

Fluctuating hormones might be the cause of that new, seemingly mysterious constellation of pimples on your face. Too much sugar destabilises your hormones and make your acne more severe. If you’re coping with rosacea, stay off sugar, too. This is because you might be sensitive to getting a boost in insulin from all that sugar. Not all the pricey skincare products in the world can help with a high-sugar diet wreaking havoc on your complexion.

Cavities

We first learned about the bad side of sugar as children when we were warned about getting cavities from chewing on too much sweets. This still holds true as adults. When we consume carbohydrates (and sugar is a carbohydrate), they produce an acid that when it combines with our saliva, can erode the teeth enamel. Brushing your teeth after each meal can prevent cavities, but it’s even better to get down to the source of it all.

How To Stop Stress Eating

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How To Stop Stress Eating

When you’re feeling stressed, the need to find a source of comfort is natural. For some people, that’s eating food. Stress eating or emotional eating is a very real problem that can lead to serious consequences, both physical and mental. Maybe you need to eat to deal with uncomfortable issues or you use food as a reward. Maybe your irritability can only be cured by your favorite food or salty or sweet foods are the only way to get you to relax. These habits can leave negative long-term effects and it’s important to curb them as soon as possible. At first, it may seem difficult to control or to even identify the moments you’re emotional eating, but there are some expert-approved tips to help you keep your emotional eating at bay.

Awareness

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Exploring your triggers is essential in monitoring your emotional eating. Before you can change, you need to come up with an effective strategy and that means identifying what needs to be changed. Emotional eating is often called “mindless eating” and this is because there’s a certain lack of awareness when your unchecked needs and habits take over.

A crucial step to achieving awareness is being aware of how you feel the moment just right before you’re about to eat. Why do you want to eat right now? Why this particular food? Emotional eating can be your body’s way of saying it’s deprived. To study patterns, keep a food diary. Note the time, type of food and the emotions you’re associating with before, during and after you eat. Also record how full you felt after. This can help in determining whether you’re eating for the right or the wrong reasons.

Relaxation techniques

There’s a physiological reason for craving sweet and salty foods when you’re stressed. Cortisol is a hormone that triggers this craving and is produced at higher levels when you’re under stress. Stress management, then, should be a key component of your strategy.

Explore other, healthier ways to handle stress. Set up a support system of friends who you can speak to, write about your issues in a journal, or get into the habit of regular physical activity. Even simple coping mechanisms can help, like putting on music, hugging your pet, or taking a moment to enjoy the view from your window. The key is to find an activity that isn’t related to food.

Mindfulness exercises

Mindfulness is a great way to build a keen sense of awareness and to take control of your actions. You can even practice mindfulness while you’re eating. Forms of mindfulness exercises include meditation, deep breathing, or even cleaning up your house. Mindfulness can also involve simply observing your thoughts. Instead of ignoring them or deflecting through emotional eating, take a moment to focus. Sit back and listen instead of working against your jumbled, stressed out thoughts.

Healthy alternatives

Working to change your emotional eating habits can take some time and if you can’t eliminate it, then at least consider healthier options. It can take some getting used to, but choose fresh and nutritional foods over junk food.