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Last Updated on April 1, 2018

Cut down on drinking! Time for a post-holiday detox

Cut down on drinking! Time for a post-holiday detox

It is all too easy to overindulge during the holidays, one too many toasts over Thanksgiving, an excess of eggnog at Christmas and far too much Champagne to see in the New Year. It is something that most of us are guilty of, for example in a recent survey by Harris Interactive it was found that 96% of people surveyed returned to work hungover after a holiday party and that 40% of us use the holidays as an excuse to drink.

So what can you do once the holidays are over? You may feel that the time is right for a post-holiday detox to rid your system of all the excess.

The Effects of Alcohol

There is no real issue with the consumption of alcohol, in moderation, however as we increase intake over the holidays we can start to see some of the negative effects.

Drinks glasses

    Alcohol can affect how you look through dehydration. In particular, your skin becomes dehydrated, depriving it of nutrients it needs. This can lead to wrinkles and aging as well as unsightly spots.

    Alcohol also contains a lot of calories, there are 7 calories per gram of alcohol which is almost the same caloric value as butter. To put this into perspective, a pint of beer has as many calories as a chocolate bar and a glass of wine is equivalent to an ice cream cone. You can soon find that the extra calories show themselves as unwelcome weight which, along with increased cellulite and bloating, is enough to make most of us want to think twice about having another drink.

    Over time, if you increase your drinking or regularly drink in excess, you can cause permanent damage to your body which can lead to infertility, sexual dysfunction or serious conditions such as liver disease.

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    Your liver is responsible for breaking down harmful substances in your body and when you drink this includes alcohol. Excessive drinking can lead to alcoholic hepatitis, jaundice and scarring of the liver which can cause the liver fail at breaking down harmful substances. These then build up in your body and it can be fatal. Moderate drinking will not do any permanent harm, but you can still help your body and make yourself feel great by giving yourself a break from booze!

    Taking a Break From Drinking

    Something which is popular in Europe is the idea of a ‘dry’ month, this was an idea which was first created in Finland when the government created ‘Sober January’ in 1942 as part of its war effort. Today in the United Kingdom the charity Alcohol Concern runs a campaign called ‘Dry January’ where people are encouraged to give up alcohol for a month.

    There are people who doubt that this is effective, however, the University of Sussex found that six months following January 2014, 72% out of 900 surveyed participants had “kept harmful drinking episodes down” and 4% were still not drinking. It may be a good way to break the habit after all if you feel that it is time for you to review your intake.

    Of course, you don’t have to go for a full month, you will start to notice effects after a 7-10 day detox. After which an ongoing reduction of your drinking will have a major benefit on your health.

    If you have been a little excessive over the holiday period you can plan a short detox to help your body recover from the effects of alcohol.

    The One Week Detox

    Here is a simple set of steps you can take to undergo a short detox program.

    What is detox?

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    A detox – is a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances. It is a time when you will remove alcohol from your diet, in this case for one week. It will give your body time to flush any toxic substances from your body and allow organs such as your liver to recover. It can be especially good following a time like the holidays when you may have indulged just a little too much!

    There are a number of detox programs you can follow and lots of products to help you if you wish. This is a very simple method. You should, of course, seek medical advice before you detox if you are pregnant or unwell.

    Lemon water - great for detox
      1. Set aside a week when you will carry out your detox – make sure your friends and family are aware that you are trying to stop drinking for a week so that they do not encourage you to break your program!
      2. You will be avoiding all alcohol – if you slip and have a drink, make sure it is just one and then carry on. Remember, you are only cheating yourself!
      3. Eat healthy – boost your diet with lots of fruit and vegetables which will supercharge your body with essential vitamins and minerals. You can enjoy raw foods and salads and avoid heavily processed foods. For just one week forgo the takeaways and processed foods, fresh fruit and veg will kick start your immune system.
      4. Drink lots – but ensure it is water or juice! Alcohol will dehydrate your body so look to replace your lost fluid with lots of fresh water or juice. It will help you flush toxins from your body and plump up your skin making you look great! Try slicing a lemon and adding it to a water bottle in your fridge. You will have delicious flavored water to sip all day. Try it with any of your favorite fruit or even cucumber which makes a delicious drink. Avoid coffee and caffeinated drinks where you can.
      5. Enjoy exercise – if you don’t regularly exercise you should start to move your body. If you do exercise, see if you can extend what you are doing. Go slow, if you are unused to physical exercise take it easy at first, a gentle walk or swim is a good start, just slowly start to build up what you are doing to get your body moving.
      6. Try a mental detox too – take time to clear your mind, there are lots of meditation programs you can follow for example, 5 Minutes to find happiness. At least ensure you find some ‘me’ time for you during your detox week. Read a book, enjoy some music, do whatever helps you relax and clear your mind.

      There may be times when you will struggle but if you persevere you will find that the benefits will be worth the effort. Even a short period of detox will make you feel better, your skin should be brighter, and you may have more energy. Your body and especially your liver will certainly thank you!

      The best thing you can do is, keep it simple. Think of a detox as a treat to yourself and your body.

      Keeping the Good Times Flowing

      Once you have completed your detox (and no doubt feel great!) don’t use it as an excuse to immediately open a bottle of champagne and celebrate. Why not build on the good practice and use this, instead, as a great excuse to build on your good practice.

      There is nothing wrong in a social drink, however, try to consider what you are drinking and if you can cut down. It doesn’t have to be hard work. For example, if only for your waistline, why not drink a spritzer instead of a full glass of wine? A 5 oz glass of dry white wine contains approximately 105 calories whereas a 5 oz spritzer made with soda water is just 50 calories – less than half! Importantly you have a longer drink and therefore more time between alcoholic drinks – fewer units per night!

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      Remember that beer has calories not only from the alcohol but also the carbohydrates, a light beer could save approximately 50 calories per bottle. Reduced strength need not affect the flavor of a well-chilled beer!

      Avoid drinks such as coolers made from sugary flavors mixed with vodka or rum. Most contain at least 250 calories and may contain more than 300 calories, plus more than 8 teaspoons of sugar in each serving.  Try a rum and Diet Coke instead.

      If you enjoy a cocktail, why not enjoy some delicious alcohol-free cocktails. You can still be the life and soul of the party even without lots of alcohol.

      Alcohol free cocktail - part of a great detox

        When is a Detox Not Right?

        For most people, a short detox where you abstain from alcohol will be a positive move and it will help you greatly. However, you need to be aware if you are alcohol dependent you should not suddenly stop drinking.

        If you are a regular and heavy drinker your body will be compensating for the depressive effect of alcohol by increasing production of hormones and brain chemicals such as serotonin, epinephrine, and dopamine. If you were to suddenly stop drinking alcohol, your body would become flooded with abnormally high levels of these chemicals, causing your brain to undergo rapid changes in an attempt to maintain normal function. Severe complications include dehydration, vomiting, abnormal heart rhythms.

        How do I Know if I am Alcohol Dependent?

        Sadly, it has never been easier to become alcohol dependent, there is a wide range of alcohol available and social drinking is seen to be more acceptable than ever. Coming home after a hard day at work and reaching for a ‘glass of wine’ can rapidly turn into regularly ‘finishing the bottle’. If you feel that you may be struggling with alcohol, ask yourself some questions:

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        • Do I need to have a drink? – you need alcohol, your desire for a drink has become a powerful need for alcohol.
        • You need to drink more to get the same buzz – having a glass of wine of a bottle of beer just doesn’t ‘hit the spot’ and you need more and more to get the same effect. It is showing that your body is becoming more tolerant of alcohol.
        • You are drinking most days – your drinking has become regular, this could show the signs of an addiction forming
        • You drink alone – whereas there is nothing wrong with enjoying a drink alone if this becomes the norm you should take notice.

        Alcohol consumption is measured in ‘units.’ One unit is equivalent to a measure of spirits (a bar measure as opposed to a home measure), half a pint of lager or a small glass of wine.

        When you are drinking you should take note of how many units you are consuming in one session:

        • 1 – 2 units are referred to as moderate
        • 8 – 9 units is heavy drinking
        • 10+ units is considered to be excessive

        The National Institute of Alcohol Abuse and Alcoholism states that men should not exceed 4 drinks per day or a total of 14 per week and women should not exceed 3 drinks a day or a total of 7 per week. The American Heart Association suggest even lower levels.

        If you find that you are at risk of being alcohol dependent you should take professional advice before you attempt to cut down on your alcohol intake to avoid alcohol withdrawal symptoms which can include anxiety, visual and auditory hallucinations, convulsions, whole body tremor, nausea, vomiting, insomnia, profuse sweating, shakiness, convulsions, DTs, hypertension and even heart failure.  Approximately 50% of people with alcohol dependence experience withdrawal symptoms.

        Featured Photo Credit: Feature ImageDrinking GlassesLemon Water, Cocktail via Pixabay

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        Last Updated on November 11, 2018

        How to Gain Muscle Fast (The Healthy And Natural Way)

        How to Gain Muscle Fast (The Healthy And Natural Way)

        There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

        So how to gain muscle fast in a healthy way?

        Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

        How Is Muscle Developed?

        Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

        If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

        Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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        The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

        How to Gain Muscle Fast?

        If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

        Muscle Growth and Glycogen Levels

        The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

        When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

        Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

        Muscle Recovery and Glycogen Levels

        Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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        On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

        Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

        Intermittent Fasting (“IF”) and Testosterone

        Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

        As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

        Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

        Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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        Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

        Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

        Gaining Muscle and Macro Nutrients – Protein!

        Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

        If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

        As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

        Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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        Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

        Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

        Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

        Conclusion

        If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

        It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

        As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

        Featured photo credit: Arthur Edelman via how to gain muscle fast

        Reference

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