SARAH LOUISE HAYES

Transformational Nutrition Coach

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Detoxification Explained (Detox Done Right)

junk-food-2-300x300[1]Detoxification Explained

(Detox Done Right)

Toxicity is at an all time high in our world. Many diseases are caused by stagnation in the body. But what does ‘Detoxing’ actually mean?

 

Detoxing has been around for many years, but lately, in the past 10 years, it’s seen this rebirth as something that’s really contemporary and something that the celebrities do and essentially as a new, quick and easy way to lose weight.

 

Everybody needs to detox or cleanse. How often varies from person to person, but I would suggest you do it 4x a year (seasonally). There are many definitions of ‘detoxing’ and we will look at a few shortly. There are also many different detox options (there are new programmes coming out every day), however, an important thing you should be aware of is that the optimum amount of time to work through the 3 phases of detoxification is 30 days.

 

30 days? But surely I will die?

 

Let me explain.

 

First of all, let’s take a look at those definitions:

 

• Detoxing is a process of eliminating, transforming and neutralising toxins in the body, as well as ridding it of excess mucus and congestion.

• Detoxing is a systematic approach to helping the body remove toxins stored in its body fat, tissues and organs.

• Detoxing is lifestyle changes that reduce the exposure of toxins while nourishing the body to improve digestion and elimination.

 

OK. So now we actually know what ‘detoxing’ means, but how do we know we need to detox?

 

Here are some symptoms/signs that you need to detox:

• Weight gain

• Inability to lose weight

• Fatigue

• Headaches

• Congestion

• Aching/swollen joints

• Backaches

• Digestive problems

• Allergy symptoms

• Bad breath

• Constipation

• Cellulite

• Anxiety

• Immune weakness

• Frequent colds

• Acne

• Skin problems

• Depression

• Sexual dysfunction (crazy I know, but everything in your body is linked)

 

Isn’t it normal to have these symptoms? Isn’t detoxing a bit drastic?

 

When we suffer these symptoms constantly, we begin to accept them as ‘normal’ – I did myself – but they’re actually not. Why would they be? Detoxing is simply resetting your body back to the way it was before it became toxic. In fact, there  could be potential health issues if we don’t detox.

 

In our modern, toxic world, the workload on our bodies has tripled. Our bodies are now suffering from toxic overload. Our bodies store toxins that can lead to weight gain. Toxic chemicals trigger your cells to convert to fat cells. This increases your fat stores and disrupts weight regulation in the body.

 

Toxins can change the PH balance of your body. This can lead to allergies, cancer, birth defects, physiological disorders and problems with our digestive, reproductive, respiratory, brain and nervous systems.

 

OK. So just say I did detox, how would I feel after it? Better?

 

Why detox? Well, here are some great reasons to get you started:

 

• You will feel more motivated, energetic, creative, spiritual, productive, environmentally and bodily attuned, relaxed and relationship focused

• Disease prevention and treatment

• Gives the organs and body systems a rest

• Purification

• Weight loss

• Addiction treatment

• Enhance the senses

• Improves fertility

• Slows aging

• Clears the skin

• Rebalances the body

 

OK. So what’s all this 30 days business? Why does it take so long?

 

This is why. There are actually 3 phases of detoxification. And they are:

 

PHASE 1 – OXIDATION: (5-10 days – toxins ‘floating around’ at this stage)

 

This phase can actually be quite destructive in the body, particularly by damaging cell membranes and other structures including cellular proteins, lipids and DNA. It also creates ‘free radicals’ which cause more damage by stealing electrons from other molecules. However, proper nutrient intake will protect the body.

 

Requirements:

• B Vitamins (pork, poultry, fish, eggs)

• Calcium (pure orange juice, fish, natural yoghurt, eggs)

• Glutathione – an amino acid (fish, red meat, eggs, carrots)

• Branched-chain amino acids or BCAA’S (fish, eggs, pork, meat, dairy)

• Flavanoids (green tea, pure orange juice)

• Cysteine (beef, chicken, pork, fish, eggs, dairy)

 

It is critically important that you go through PHASE 2 of Detoxing in order to eliminate these toxins from the body.

 

PHASE 2 – ENZYMATIC CONJUGATION: (5-10 days – your body is now preparing to excrete the ‘floating around’ toxins from your body)

 

At this point, fat-soluble toxins within the cells have been converted to more water-soluble toxins – that’s the goal – so we can eliminate them (get them out!) These toxins are still not ready for elimination from the cells for 2 reasons:

  1. They are not water-soluble enough.
  2. The toxins are now even more toxic than their original form.

 

Requirements:

• Glycine – amino acid (fish, meat, dairy, gelatin, egg-whites)

• Taurine – amino acid (eggs, turkey, fish, salmon, beef, chicken, dairy)

• Glutamic Acid – amino acid (turkey, beef, eggs)

• Cysteine – amino acid (beef, chicken, pork, fish, eggs, dairy)

• Lysine – amino acid (chicken, beef, gelatin, coconut, pork, fish, eggs)

• B Vitamins (pork, poultry, fish, eggs)

• Fibre (carrots, butternut squash, pears)

 

There will be a decrease/halt in PHASE 2 detoxification activity if you drink alcohol, smoke or eat the wrong diet at this time.

 

PHASE 3 – TRANSPORT PHASE: (5-10 days – the metabolism and escorting of toxins out of the body)

 

Water-soluble molecules require specific transporters to escort them in and out of the cells. These transporters are present in many tissues and are needed in order to excrete the PHASE 2 products to be eliminated out of the body.

 

In the liver, transporters move toxins out of cells into the bile to be eliminated. Bile is absorbed by fibre and excreted by the body.

 

In the kidneys and intestines, transporters remove toxins from the blood so they can be excreted from the body.

 

Requirements:

• Multivitamin & Multimineral for overall support

• Probiotic to replenish and balance gut flora

• Protein for Amino Acids (meat, fish, eggs, gelatin, yoghurt)

 

So first Phase 1 happens, then 2 and then 3 right?

 

Well, yes and no

The 3 Phases of Detoxification actually carry on simultaneously. They don’t just cut-off between PHASE 1, 2 and 3, therefore, you’re not just in one phase at a time necessarily. You do move between PHASE 1 to 2 and onto 3, but you can be doing this several times over. The phases co-exist and sometimes, one phase might be a little bit faster, or slower than the other phases.

 

Of course, you may have heard that there are side effects from detoxing. Common side effects are headaches, diarrhoea and constipation. This is because the body is feeling toxic.

 

But why does this happen? Well, common reasons are that PHASE 2 isn’t keeping up with PHASE 1. That’s why PHASE 2 detoxification support  (in the form of nutrients), is so important – to make sure that the PHASE 2 Conjugation Process takes place effectively and quickly. If we have the correct nutrients, we will experience far less issues.

 

So to sum up, this is what is needed for the entire process to take place:

 

• A full 30 days is how long it takes

• Amino Acids (from protein)

• Sulfur (from eggs)

• Increased stomach acid to digest the proteins (from pure orange juice)

• CoQ10 to support hormones (from protein)

• Good, healthy bacteria (from natural yoghurt)

• Fibre (from carrots)

 

We can get all of these naturally from… FOOD – actual, real food!

 

What about juice cleanses/detoxing? Do they have all those things in?

 

Well in short, no. Beware of the quick fix. When celebrities lose 20lbs in 2 weeks for movie roles, the internet comes alive with detox talk. Many celebrities have lost weight using the lemon-water fast known as the ‘Master Cleanse’ and suddenly, this cleanse and other juicing cleanses/detoxes like it, were being promoted to people looking to quickly drop excess pounds.

 

Avoid any extreme detox programs like these, including fasting, as they are both ineffective and counterproductive. It’s the quick-fix detox methods that seem to get the most attention and excitement as they are widely promoted to people looking to rapidly lose weight. However, as you know, this sort of weight loss is not sustainable.

 

What is the point in drinking green juice for 3 days or even 21 days if your body isn’t able to get rid of the toxins because you haven’t given it the nutrients it needs? You may be thinking, “Hey! It must be working! I feel  terrible! You feel terrible because you have toxins floating around inside your system. And finally, what is the point if you pile even more weight back on again when you go back to your old ways? Lunacy.

 

The juices might look feminine and pretty in their little boxes next to the ads with smiling 6-pack fitness models, you might feel you’re so much ‘lighter’ for drinking juice all day or fasting, or you might just have been subconsciously brainwashed through advertising, banal magazine articles and inane office chat, that simply pouring green liquid into your digestive system is going to miraculously rid you of years of toxins. It’s not our fault that we believe this – it’s marketing.

 

OK. So no juices. What exact cleansing detox should I do then?

 

The best form of cleansing detox is a Nutritional Cleanse. It focuses on nourishing your body instead of depriving it, so that you can start to build yourself back up. And fundamentally, a Nutritional Cleanse supports the detox process by providing your body with the nutrients it needs at the right time.

 

Which programme do I recommend? Well, you should do your research and ensure that you only use programmes that support you with the nutrients needed so that you actually are detoxing – not just starving yourself (which is different).

Which one do I use? Well, I use my own. Why? Because I use it on myself and with clients and I know that it works. (So you see, I practise what I preach!)

 

If you go to the Products/Shop page, you can find out more about my programme, but in a nutshell, ‘The 7 Day Body Reset’ is essentially PHASE 1 of Detoxification and the first 3 weeks of the ‘Eat Clean, Sexy & Lean Mealplans’ is essentially PHASE 2 and 3 of Detoxification.

 

If you’re not sure if this detox is right for you, or you would like to discuss any personal dietary issues or you would simply like some general detoxing advice, please feel free to contact me. We are all different and the most important thing is that you choose a detox programme that is right for you. Feel free to share any detoxing experiences below!

Sarah x

 

 

 

 

 

 

 

 

 

 

 

10 Reasons To Ditch Your ‘Diet’ Fizzy Drinks For Good

diet-soda bad for diet10 Reasons To Ditch Your ‘Diet’ Fizzy Drinks For Good

Wake up and smell the cola…

 

 

 

 

 

1. It confuses your body…

Artificial sweeteners have more intense flavour than real sugar, so over time, products like diet fizzy drinks dull our senses to naturally sweet foods like fruit. These sugar stand-ins have been shown to have the same effect on your body as sugar. Artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain.

 

2. It could lead to weight gain, not weight loss…

Diet fizzy drinks are calorie-free, but they won’t help you lose weight. Researchers from the University of Texas found that over the course of about a decade, diet fizzy drinks drinkers had a 70% greater increase in waist circumference compared with non-drinkers. Participants who drank 2 or more drinks a day experienced a 500% greater increase. The way artificial sweeteners confuse the body may play a part.

 

3. It’s associated with an increased risk of Type 2 Diabetes…

Drinking one diet fizzy drink a day was associated with a 36% increased risk of Metabolic Syndrome and diabetes at a University of Minnesota Study. Metabolic Syndrome describes a cluster of conditions (including high blood pressure, elevated glucose levels, raised cholesterol and large waist circumference) that put people at risk for heart disease, stroke and diabetes.

 

4. It has no nutritional value…

When you drink diet fizzy drinks, you’re not taking in any calories – but you’re also not swallowing anything that does your body good either. The best no-calorie beverage? Plain old water. Water is essential for many of our bodily processes, so replacing it with diet drinks is a negative thing.

 

5. Its sweetener is linked to headaches…

Early studies on aspartame and anecdotal evidence suggests that this artificial sweetener may trigger headaches in some people, especially migraines.

 

6. It will ruin your smile over time…

Excessive fizzy drink drinking could ruin your smile, according to a case study published in the journal of General Dentistry. The research compared the mouths of a cocaine-user, a methamphetamine-user and a habitual diet fizzy drink- drinker and found the same level of tooth erosion in each of them. The culprit here is citric acid, which weakens and destroys tooth enamel over time.

 

7. It makes drinking more dangerous…

Using diet fizzy drinks as a low-calorie cocktail mixer has the dangerous effect of getting you drunk faster than sugar-sweetened beverages, according to research from Northern Kentucky University. The study revealed that participants who consumed cocktails mixed with diet drinks had a higher breath alcohol concentration than those who drank alcohol blended with sugared beverages. The researchers believe this is because our bloodstream absorbs artificial sweetener more quickly than sugar.

 

8. It’s associated with depression…

A recent study presented at the American Academy of Neurology meeting found that over the course of 10 years, people who drank more than 4 cups or cans of diet fizzy drinks a day were 30% more likely to develop depression than those who steered clear of sugary drinks. The correlation held true for both regular and diet drinks, but researchers were sure to note that the risk appeared to be greater for those who primarily drank diet fizzy drinks.

9. It may be bad for your bones…

Women over 60 are already at a greater risk for osteoporosis than men and Tufts University researchers found that drinking diet fizzy drinks compounds the problem. They discovered that female cola drinkers had 4% lower bone mineral density in their hips than women who didn’t drink soda. The research even controlled the participants calcium and Vitamin D intake. Additionally, a 2006 study published in the American Journal of Clinical Nutrition found that cola intake (all kinds, not just diet), was associated with low bone-mineral density in women.

 

10. It may hurt your heart…

Just one diet soft drink a day could boost your risk of having a vascular event such as stroke, heart attack, or vascular death, according to researchers from the University of Miami and Columbia University. Their study found that diet fizzy drink drinkers were 43% more likely to have experienced a vascular event than those who drank none. Regular fizzy drink drinkers did not appear to have an increased risk of vascular events.

 

So if I can’t have my fizzy drinks, can I drink Soda Water instead? I really like that fizzing sensation you see…

Soda Water contains phosphoric acid which can damage tooth enamel. It also contains high amount of sodium (salt) which can higher blood pressure. Also, Soda Water has gas in it, which can cause bloating, but overall, it is a better option.

Drinking Alcohol & Weight Loss

A man lifting weights while drinking beer.

A man lifting weights while drinking beer.

Drinking Alcohol & Weight Loss

(most people don’t know this)

July 25th, 2016 ∗ By Sarah Louise Hayes

Regularly working out after a night on the drink? You might want to read this…

 

After your first 2 drinks…  (you feel like you’re just warming up at this point)

Your body will significantly stop fat-burning close to 75% after just 1 and a half drinks. And it will stop using carbs for energy. It also causes a disruption in restful sleep. It leaves you more emotional than you would normally be. Your urine volume increases significantly. Your kidneys are working overtime, so your body releases minerals and electrolytes – these play important roles in blood volume, bone health, blood pressure and anti-oxidant pathways.

 

After 6-8 drinks…  (now you can at least say you’re having a good night)

Testosterone levels drop by 6.8% with 4 drinks and 23% with 8 drinks. This drop combined with a slowdown in protein synthesis stops you recovering from a workout. Dehydration from fluid loss can affect you for days afterwards. Finally, with heavy drinking, the breakdown of alcohol can occur for up to 48 hours after your last drink. This means less glucose is reaching your brain and working muscles, making you both more tired and quicker to fatigue if you do exercise.

 

If you’re going to drink – moderation and not too often…

Once a week – 1-2 drinks. (No, you read that right – once a week, not a night).

 

Alcohol & Weight Loss – Wrapping Up… (not an inch loss wrap)

In any fat loss plan, there are 3 main components that should be priority –

Diet

Exercise

Sleep

 

A moderate amount of alcohol can increase calories, decrease your motivation for exercise and negatively affect your sleep

Drinking heavily can significantly affect energy levels, is dehydrating, impacts hormone levels and disrupts your sleep. Therefore, limit your overall levels of alcohol.

 

Alcohol directly affects your ability to lose fat and has negative effects on weight-loss.Men and women are advised not to drink more than 14 units a week. 1 unit = a single measure of spirits, half a pint of lager or half 175ml glass of wine.

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