AND THE WINNER IS... Balanced Eating vs. Detoxing & Diets

Healthy lifestyle, including healthy diet, is one of the main pillars of wellness and disease prevention and a key to a long- as disease-free as possible- and happy life. For healthy diet and healthy lifestyle to be effective, they must be practiced consistently with only occasional transgressions ( less than 10% of the time).

Given the importance of healthy diet, both the general public and scientists want to know which one is the best. The choice is not easy as so many diets are touted as the absolute best, while the scientific evidence supporting these claims may be lacking. The mere fact that celebrities follow and promote a diet should not be seen as evidence of its true superiority.

On this article we will examine a number of proposed short-term diets that belong to the “Detox” category. These are brief diets, running from as short as three days up to six weeks, and are supposed to “cleanse” our body from toxins and help us get a new, healthy beginning in life. They are also used as a jump-start for weight loss. Some diets work (in terms of losing weight) if you follow them to the letter. Are these diets a true winner or just fads, hype or a new trend? Is it realistic to think you will NEVER eat bread in any form again?

While some people may think that “cleansing” is a new concept, Pharaohs’ doctors in Ancient Egypt used to recommend enemas (colon cleansing or purging) as a way of removing toxins from the body. As an idea, it is appealing, but is it really working or necessary? Consider that our body has very sophisticated mechanisms in place, mostly through our liver, kidneys and immune system  to cleanse itself constantly from toxins and waste products. In 2011, researchers at Georgetown University conducted a comprehensive review of the medical literature and found absolutely no scientific support of the practice of detoxifying the colon.

It is true that several individuals feel better after a detox period but is this a “placebo effect”? Mayo Clinic reports that there is little scientific evidence that a detox diet actually eliminates toxins from your body.

While there is wide variation among detox diets, most of them eliminate highly processed foods. Some suggest fasting and allow only drinking natural juices. Others allow you to eat only raw vegetables and avoid sugar.  Certain diets require you to cut out carbohydrates, but in the same token other “fatty foods” are allowed.  One patient we have spoken to said she was in Las Vegas with a friend and at the breakfast buffet, the friend had bacon piled high on her plate, but you would not catch her dead with a piece of toast. Is that a good way to eat?

Here are some examples of foods prohibited by several detox diets:

• Processed, boxed or canned food
• Table sugar or foods or drinks with added sugar
• Refined vegetable oils
• Artificial sweeteners, preservatives, additives, or coloring
• Flour-based foods
• Grains (rice, oats, quinoa); some diets, though, allow non-gluten grains like rice and quinoa
• Beans and legumes (also allowed by many detox diets)
• Dairy
• Coffee and anything caffeinated
• Alcohol

Examples of recommended foods by several detox diets include:

• Fruits (excluded by some)
• Vegetables
• Non-gluten containing grains (rice, quinoa)
• Beans and legumes
• Nuts and seeds
• Oils (olive oil, hemp oil)
• Probiotic-rich organic yogurt and kefir
• Dairy substitutes
• Green tea
• Water

For “juicing”,  lemonade with spices and plant-based (for example with spinach or kale) drinks are recommended.

Some elements of detox diets are shared by traditional Western Medicine and Nutrient Science, like fruits and vegetables, whole grains, lots of water, avoiding sugary beverages, and opting for foods prepared from scratch with natural elements rather than packaged or processed food.

There are some important differences between Traditional Medicine and detox diets, however. Traditional Medicine and Nutrient Science do not advocate fasting; they recommend low-fat dairy products, accept up to five eggs per week and up to five cups of coffee per day. Healthy fats, as contained in fish, nuts, olive and canola oil, avocado and dark chocolate are also recommended by Traditional Medicine but prohibited by several detox diets.

While many of the detox diets are not dangerous (it is very possible that people who feel better after a detox cleansing period do so because they have avoided sugar and processed food), extreme fasting and drinking only juices for prolonged periods of time may harm your health.

Eating a balanced diet is better for you and easier! Whole grains won’t kill you; and lean meats/protein, whole unprocessed foods, and foods low in salt, fat and sugar are the way to go. Foods full of nutrients, vitamins, minerals, fiber and antioxidants work like medicine, supporting and preserving our health.

Think before diving into that new diet craze or a detox diet and talk to your doctor before embarking upon those diets. Keep in mind that, both for the purpose of weight loss and healthy metabolism, what is more important is consistency in the long run, not just extreme measures over a few days or weeks that allow you to go back to indiscriminate eating.

Eating healthy, exercising, getting restful sleep and making smart choices are the way to a healthy life. Making healthier choices and eating a balanced diet is the real reason for feeling good and healthy!

It is not always easy, but remember -you are in charge of YOUR health.

To your health!

Dr. Anthony

New Year’s Health ‘Re-Solutions’

The first quarter of 2016 is almost over, and chances are you did not stick to your New Year’s resolutions.  Don’t fret, use this as a time to make your resolutions into “RE-solutions”.

A healthy lifestyle is most important - this means living healthy, eating healthy, exercising and making good choices in your life. Don’t get hung up on the numbers on the scale. Fitting into that dress from 2 years ago, or those pants you wore last year is not necessarily as important as living your life in a healthful way.

A healthy lifestyle means a healthy diet. This means six or more portions of fresh fruits and vegetables, and taking in good fats and lean protein. Try to limit the intake of salt and sugar in at least 90% of your meals  (this will help to lose weight too), and stay away from bad fats.

Drinking only moderate amounts of alcohol is acceptable, which means no more than one alcoholic beverage daily for women or two for men.

Near daily exercise is important in a healthy lifestyle. This includes a combination of aerobic exercise, - light or moderate weight resistant, and stretching.  

Avoid prolonged or unnecessary use of non-steroidal anti-inflammatory medications (‘NSAIDs’).

If you smoke - stop immediately. The effects of smoking are dangerous and do not lend to a healthy lifestyle.

The practice of a healthy lifestyle should be coupled with monitoring blood pressure and LDL cholesterol (with the help of your doctor) and with keeping your wellness visit appointments.

Losing weight as a new year’s resolution is a cliché. Losing that extra 5, 10, or 15 pounds is not as important as the consistent practice of a healthy lifestyle (and keeping your blood pressure and LDL cholesterol low). Weight loss can be difficult-if not impossible- to achieve and the struggle to lose weight may be a frustrating uphill battle. If it turns into  a daily nightmare it can make you feel worthless and give up on your health altogether. The best part is if you institute and follow a near-daily practice of a healthy lifestyle... very often over time, you will find you lose that extra weight.

Here is a list of “RE-Solutions”:

If you smoke, quit. Daily exercise and a perfect diet won’t come even close to offering you the health benefits of quitting smoking. Smoking can destroy your arteries (giving you heart attacks and strokes) and your lungs (causing emphysema) and contribute to an assortment of cancers.  Smoking is essentially negating all the other healthy choices you are making.

If you have high blood pressure, eliminate salt from your diet.  Take your medications, and monitor your blood pressure at home, aiming at the blood pressure goals that your physician recommends for you (less than 140/90 mm Hg, or even lower, depending on your medical history).

If you are diabetic, do whatever it takes to keep your A1c at the level your physician recommends (around 7% or even lower, again depending on your unique health circumstances). Monitor your blood sugar and blood pressure at home and discuss with your doctor whether a statin is appropriate for you.

If you have high cholesterol, eat at least six portions of fresh fruits and vegetables a day. Take in the good fats, that can be found in the forms of fish, olive oil, unsalted nuts, or dark chocolate. Discuss with your doctor whether medications are necessary.

If you are overweight or obese, eat a healthy diet and exercise at least five times a week. Exercise should including not only aerobic but also resistance and stretching exercises.  Do not smoke, do not drink more than moderate amounts of alcohol, make your home as sugar-free as possible, and keep your blood pressure and LDL cholesterol low (with the help of your physician). If your obesity has already caused significant health problems, discuss with your doctor about bariatric surgery and obesity-treating medications.

Remember: it is what we do on most of our days that counts. Good health is built or destroyed, one day at a time.

Don’t get hung up on that scale, and remember each journey starts with one step. So make that first step today and start toward a healthy lifestyle. So what if it’s not January? So you broke your resolution? This is your “do-over” , your mulligan, your chance to start again!  Make the decision today to hit the reset button and start that healthy lifestyle.  Have a most healthy (rest of )  2016!

12 Health Tips to Live By

Balance is everything: achieving a healthy balanced lifestyle is not difficult if you take it in steps, adding another layer of good healthy habits to the ones you have already conquered. Remember that a healthy balanced diet, regular exercise, and no smoking are the pillars of a healthy lifestyle.

Eating healthy is all about balance. Although the majority of our diet should be made of nutritious foods, every now and then it’s perfectly okay to have a small slice of pizza for lunch or a piece of pie after dinner. After all, treats are a part of life – but it's important to recognize when we're pushing things too far. Indulgent food should be savored, but only occasionally.

1. It’s not just greens; variety is key

When it comes to veggies, eat the rainbow: different colors provide you with a variety of nutrients your body needs to stay strong and healthy! Think orange (for carrots and sweet potatoes), red (for beets) and white (for cauliflower).

2. Cook from scratch

This is one of the essential life skills you should master. It is the only way to get full control over what goes into your food.

3. Balance your diet

Make it your goal to eat a balanced diet that is based primarily on the good carbs (fresh fruits, vegetables, and whole grains), good fats (olive oil, fish, and unsalted nuts), and lean, low-fat protein (skinless white meat, low-fat dairy, beans, and soy).

4. Understand what you eat

Know where your food comes from. Is your milk produced in a local, organic, dairy farm? Is your beef raised without antibiotics? Peaches from Georgia and lentils from Oregon? Go for them!

5. Avoid empty calories; eat the full ones, instead

Consent only to those calories that provide your body with minerals, vitamins, antioxidants, fiber, lean protein, and good fats.  Say no to empty calories coming from cookies and desserts. Make every calorie count!

6. Never skip breakfast

Breakfast not only kick-starts your metabolism but it also helps you be awake and alert throughout the day. Always in a hurry? Grab a banana and a coffee before you leave home and have grapes in a plastic container once you arrive at work. An apple around 10.00 am will carry you smoothly to your lunch break.

7. Read the fine print

Reading food packaging correctly is critical. Does the recommended portion size fit your size needs? Don’t forget to focus on the salt, sugar, and saturated fat content.

8. Drink more water

Water should be an essential part of your diet. Drinking plenty of water and avoiding empty calories from sugary beverages like sodas, energy drinks or sugar-containing juices, helps you feel full for longer. Choose to eat your calories; don't drink them.

9. Keep active

Exercise is an extremely important factor in staying healthy so try to be as active as you can. Maximize the time you stand up and walk at work or at home, and minimize the time you sit.   Opt for a combination of aerobic exercise, light weight lifting and stretching exercise at the gym.

10. Get some shut eye

Making sure you get enough sleep (7-9 hours for most of us) is an essential part of being healthy. Solid REM sleep directly affects how well we are able to grow and act in life. While we're asleep, our bodies have the time to repair.

11. No smoking

Smoking  or chewing tobacco or smoking cigars, hookah, vapor, or e-cigarettes,  releases thousands of destructive chemicals into our system, damaging our arteries. Smoking can also cause emphysema and several forms of cancer.

12.If you drink alcohol, do so in moderation

Small amounts of alcohol, that is one alcoholic drink per day for women or one-to-two drinks per day for men (one drink is about 15 gm of alcohol, approximately the amount of alcohol contained in one beer, 4 ounces of wine or 1.5 ounces of spirits) is consistent with healthy lifestyle and is good for our health. However, alcohol in larger than recommended quantities becomes a poison for our brain, heart, pancreas and liver and can cause several forms of cancer, depression and is responsible for many deadly motor vehicle accidents. While having one beer per night every day of the week is OK, having seven beers on Saturday is not (even if you don't drink any alcohol for the rest of the week).