The Truth about Juice Cleanses and Detoxes

Juice cleanses and detox programs are still all the rage – with nearly every holistic company pushing one and even local cafes creating their own. They claim they can help you lose weight, rid your body of toxins, restore your pH, give you more energy and help you sleep better, make you stop craving junk food – the list goes on and on. But are these (often really expensive) programs all they’re cracked up to be?

The short answer is “no.” Living off of juice for a week is not going to result in any lasting improvements to your help. On the contrary, it could actually do more harm than good.

The Problem with Cleanses and Detoxes

The first issue with juice cleanses is that they’re juice. When you juice a fruit or vegetable, you eliminate all of the fiber in that plant. That leaves you with very little if anything to buffer against all of the sugar in it. Essentially, you’re drinking straight sugar with some vitamins and minerals added to it. Subsisting off of this alone and not balancing it with food containing protein and fiber can result in unhealthy spikes in your blood sugar that stress your body out. Sustained high levels of your body’s stress hormone, cortisol, have been linked to a host of health problems, not to mention retention of abdominal fat. Add to this the fact that, since juice does not satisfy hunger,  you are likely to over consume it when you’re already taking in far more sugar in a glass of orange juice than is in one orange.

Another factor that makes these cleanses more of a problem than a solution is the impact they could have on your metabolism. While restricting calories in the very short term might make you drop a few pounds, over time severely restricting calories for a week or on and off again over time can slow down your metabolism, making it even harder to lose weight. Not to mention, many people will overcompensate by overeating once they are back on regular foods again, making them gain back what they may have lost and then some. I bet they didn’t advertise that on the box.

The final nail in the coffin for juice cleanses and detox programs should be that they are completely unnecessary and there is no scientific evidence to support their effectiveness. Your body already has a highly-efficient detoxification system built in. Your body is not a swamp full of toxins. You do not need to starve yourself for a week to help support your body’s detoxification system. On the contrary, doing so can deprive your body of the nutrition and energy it needs to do its cleanup job.

So What Should You Do?

If you truly want to support the health of your body and keep it as toxin-free as possible, eat an organic, plant-based, whole foods diet. Eat lots of plants, drink lots of water, avoid pre-packaged, processed foods, and, when you do eat meat, make sure it is clean, quality meat not treated with all kinds of antibiotics and hormones. Doing this will give your body the right kind of fuel it needs to support ongoing health.

 

 

Recovering from Holiday Eating

The holidays are a time for family, togetherness, gratitude, and very often, overindulgence. There is no way to “undo” your holiday overindulgence, but you can bounce back on track so one big party or meal doesn’t slippery slope into another and other. Here are my rules for overindulgence recovery:

1.Don’t try to compensate by skipping meals the next day

Many people think that they can balance out what they consumed the day before by simply eating less, or none at all, the next day. This simply isn’t how our bodies work and taking this approach will do far more harm than good. In addition to making you cranky, deliberately skipping out on meals will leave you ravenous and often leads to binging and poor food choices. Instead of trying to balance out your calorie load, focus on eating healthful foods and grazing on them throughout the day instead of eating a few larger meals. You will feel better, both because you aren’t starving and because you are nourishing your body, and you will be setting yourself up for getting back on track and staying there.

2. You can’t run your way out of that second helping of pie

You might often hear people say that they are going to hit the gym extra hard the day after their jumbo holiday meal. Again, this is not the right approach. First of all, it’s not feasible to truly burn off all of those calories and then some. Second of all, this is a really good way to overdo it or even hurt yourself, thereby taking you off track for a longer period of time. Instead of trying to burn off everything you ate over the course of an entire day in a 2-hour gym session, just do your regular workout. If you want to kick it up a little bit for a little extra sweat and burn, that’s fine, but running yourself to the ground is not the answer.

3. Drink lots of water

Let’s be honest, many of us overindulge in more than just food over the holidays. Over consuming alcohol plus eating so many salty treats at parties and the dinner table can leave you dehydrated and feeling terrible. Drinking plenty of water during the party or holiday dinner will do two good things for you: 1. it will help keep you hydrated, and 2. it will help prevent you from overeating as much because drinking water slows you down and makes you feel full. Drinking plenty of water the next day continues that rehydration process to get you back to feeling good again.

4. Be gentle with yourself

This is a big refrain you hear from me all the time. Be gentle with yourself. It is way too easy to beat yourself up for going off your diet or eating until you felt sick but berating yourself for it does you absolutely no good. In fact, it could foster a mind set of “well, I’ve already completely ruined my diet and I have no self-control so why should I even bother trying?” Instead, appreciate how delicious the food was and congratulate yourself for realizing that you don’t want to continue on that course. Then you can get back on track.

Those are my tips for recovering from any holiday overindulgences you may be feeling the effects of this weekend. There are more holidays ahead of us, so I will just leave you with this: remember that there is nothing wrong with indulging occasionally – the key is that you do so mindfully so that you are truly enjoying it and you don’t overindulge.