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5 Reasons to Avoid a Cleanse (and What to Do Instead!)

5 Reasons to Avoid a Cleanse (and What to Do Instead!)

With the holiday season rapidly approaching, I am reading more and more headlines touting the “quick”, “safe”, and “easy” ways to lose an astonishing amount of weight in just a few days. Most of these articles use the buzz words “cleanse” or “detox” and promote radical shifts in lifestyle habits, yet are not backed by any hard scientific evidence. (Side note: there are no peer reviewed studies available on PudMed, one of the most comprehensive search engines for health and nutrition studies!).

Should these flashy articles be thought of as the Holy Grail for losing those pesky five to ten pounds that tend to accumulate over the holidays? I hate to be the bearer of bad news, but these articles really are too good to be true and are not long-term strategies for weight management.

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So, let’s go through why you should shy away from a juice cleanse and discuss some tried and true methods (backed by actual science!) to get you back on the healthy train.

1. Your body doesn’t actually need to “detox”

Detox is all the rage these days, with more and more people touting the benefits of removing “toxins” from the body. However, many toxins, such as urea and lactic acid, are produced through normal biological processes. Because of this, the body is equipped with a coordinated system that is able to detoxify and remove harmful compounds. This system includes the liver, kidneys, and GI tract. It involves a variety of enzymes and proteins to help filter out toxins and byproducts from the body.

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2. Cleanses are low in protein

Most juice cleanses involve consuming little to no protein, which is extremely problematic for multi-week juice cleanses. Protein is a macro-nutrient involved in promoting lean muscle development and feelings of fullness. Additionally, protein is critical for supporting immune health, so doing a juice cleanse in the middle of cold and flu season may not be the best idea for protecting yourself against infection.

3. Energy will not drastically improve on a cleanse

The body is able to store energy, about 600 grams, in the form of glycogen, so in the first few days of a juice cleanse, glycogen stores are depleted. Going through glycogen stores can lead to lack of energy, headaches, and dizziness due to unstable blood sugar levels.

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4. Just because celebrities do it, doesn’t mean trained healthcare professionals would recommend a cleanse

Celebrities ranging from Gwyneth Paltrow to Beyoncé have made cleanses a household word, but should we be taking healthcare recommendations from them? It is best to consult with a trained and certified healthcare professional such as a Registered Dietitian before making any drastic dietary changes. Registered Dietitian, Sarah Romotsky, says, “Would you got legal advice from an actor from “Law & Order?” Stick to credentialed nutrition experts like myself who understand the science and provide individualized, tailored recommendations for you. I’ll gladly encourage juice as a way to get important vitamins and minerals, but a cleanse is completely unnecessary and unproductive.”

5. Cleansing is not a long-term weight loss solution

Additionally, metabolizing glycogen for energy also draws out water from the body, which results in the short-term weight loss. However, since the body prefers to have glycogen stores, once you resume a normal diet, glycogen will be stored again, which draws in water and translates to increased weight on the scale.

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6. Instead, focus on a balanced diet that incorporates moderate exercise

While it is not the most “sexy” piece of advice, adopting a diet that highlights nutrient-dense foods, incorporates the three macro-nutrients, and makes sure to get in important micro-nutrients is the best strategy for weight management. Additionally, ensuring your energy balance is in check is your best bet for weight management.

What is energy balance? Simply put, it is balancing the amount of calories that are taken in with the amount of calories that are expended. According to the USDA, “People who are most successful at achieving and maintaining a healthy weight do so through continued attention to consuming only enough calories from foods and beverages to meet their needs and by being physically active”.

Eating this way will not only appropriately fuel your body throughout the day, but also give you a long-term sustainable relationship with food. So, cut the cleansing, chose nutrient-dense foods, and make sure you are getting plenty of exercise. This strategy will power you through the (sometimes) overindulgent holiday season and steer you towards optimal health.

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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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