The Healthy Way to Detox

The holidays are over and we find ourselves with some great pictures and memories, a few new sweaters, pine needles on the carpet and an extra 10+ pounds! Sound familiar?

Are you feeling the urge to detox?

I ask you to resist the lure of quick fixes and trendy but potentially dangerous fad diets.

Instead, consider a program like mine that involves "clean eating"- focusing on naturally nutrient-rich whole foods, and cutting back on processed junk.

Trust me, it’s not too hard.  Just follow the steps below and you’ll start feeling lighter, clearer and happier.

1. Say good-bye to added sugar
Sugar spikes your blood sugar levels, turns to fat, makes you feel lethargic and foggy, and is a dangerous addiction. Consuming too much sugar also promotes inflammation, which can increase your risk for heart disease and certain cancers. Stay away from foods that contain sugar or high-fructose corn syrup (HFCS).

2. Avoid bad fats
Saturated and trans fats can clog your arteries and promote inflammation. Avoid trans fats by eliminating fried foods and anything made with hydrogenated vegetable oils. Limit your saturated fats to just 5 percent of your total daily calories by cutting out high-fat meats and choosing skim or 1-percent-fat dairy products instead of full-fat ones.

Note: there are some good fats that you should include in your diet such as unsaturated fat found in extra virgin olive oil, avocados and nuts. Good fats can help curb hunger and helps to digest fat-soluble vitamins including A, D, E and K.

5. Eat fiber rich foods
Soluble fiber in oats and beans is filling, and often a great weight loss trick. It also helps pull cholesterol out of the bloodstream, moving it through the digestive tract. Fiber is found in whole grains, fruit, vegetables, legumes and soy beans.  Studies suggest that people absorb up to 6 percent fewer calories when they follow a high-fiber diet. Have two foods with at least 3 grams of fiber per serving every day.

3. Eat your protein
Lean proteins from sources such as chicken and fish preserve your lean body mass, and having some at every meal stabilizes blood sugar levels and helps you feel fuller longer. Be sure to include non-animal sources of protein as well such as whole grains, soy and beans. These types of protein can lower your blood pressure and are rich in fiber and magnesium, which can help reduce your risk of dying from heart disease by 5 percent.

4. Watch what you drink
Drink a lot of water, and some green tea. Cut down on coffee and alcohol. It's okay to have a glass of red wine every once in a while. Resveratrol, the antioxidant in red wine, may help prevent cancer, keep your heart and brain healthy, reduce inflammation, and even help prevent diabetes.

If you would like more information on clean eating and sticking to a healthy, gradual weight loss program, please contact me.

No gimmicks. No pills. No shakes. No skipping meals… no kidding!

Just a program of good nutrition and guidance to help you achieve your goals.