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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 July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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