Don't resort to
quick-fix detox programs. Eliminate your bad diet habits the safe, cheap, and
easy way instead.
Put a Stop to Your Health and Diet Vices
We're all looking to turn over a new leaf when
it comes to our health, but going overboard with rigid resolutions or
impossible regimens isn't going to net you lasting results. Instead, try these
expert tips on how to really stop succumbing to some of your worst vices,
whether you're hooked on sweets, junk food, late nights, or even harsh skin
scrubs.
Artificial Sweeteners
Studies suggest that regular consumption of
artificial sweeteners like aspartame (found in diet sodas) may actually lead to
weight gain, says Rachel Beller, RD, founder of the Beller Nutritional Institute.
They make our bodies crave sweets and sugar. Cut back gradually: "If you
were using three packets in a cup of tea or coffee, for two weeks cut down to
two packets, then cut down to just one packet for the next couple of weeks, and
then only half a packet." Once you've trained your taste buds, the next
move should be a switch to a natural sweetener such as stevia or coconut
crystals.
Skipping Meals
"Skipping meals may seem productive as a weight-loss
solution, but in reality it is a major cause of weight gain," says Beller.
She warns that doing so will slow down your metabolism and make you firmly
believe the world "owes you food." The result? You'll end up
consuming way more calories than you would have if you weren't so famished in
the first place. Make regular eating a habit by keeping your fridge and pantry
stocked with healthy fixings like yogurt, peanut butter, and whole wheat bread
or wraps for quick and easy meals.
Skimping on Sleep
Although good sleep hygiene is as important as regular exercise and a healthy diet, it often gets shorted in our hyper-driven
society. Poor sleep is a big cause of ill health in our culture, according to
Daphne Miller, MD, family physician and author of The Jungle Effect: A Doctor
Discovers the Healthiest Diets from Around the World -- Why They Work and How
to Bring Them Home. Her advice? "Consider a sleep reboot where you
eliminate caffeine and alcohol, have a regular bedtime, avoid late meals, and
ban TV, computer, and Smartphone screens for at least two hours before
bedtime."
Mindless Snacking
Whether it's at your office desk, in your kitchen with the fridge
open, or in front of the TV, chances are you're in the habit of thinking that
those random, unplanned mouthfuls don't really count. A little nibble here and
there couldn't possibly get in the way of your weight-loss goals, right? Wrong.
According to Beller, snacks should be wholesome and calculated. "Try not
to have big bowls of snacks readily available, as your hand will naturally
gravitate in that direction." Another tip? "Brush and floss after
each meal or healthy snack -- it will discourage you from eating more,"
says Beller.
Relying on Supplements
Go back to basics when it comes to getting your vitamins.
"Too often I have first-time patients come in to my office and line my
desk with supplements. The problem is that they take supplements instead of
protecting their bodies with whole foods," says Beller. Instead of blowing
your money on expensive vitamins and other miracle drugs, build your meals
using a colorful range of antioxidant-rich vegetables and fruits. "Research
has shown us that the absorption of antioxidants from foods is by far superior
to what we get in supplement form," Beller notes. Any vitamins you take
should be considered extra insurance.
Slacking on Exercise
Starting an exercise routine can be overwhelming, especially if you don't really love
to sweat, or you're too busy dealing with everything else in your life. Miller
says you'll have a lot more success slotting movement into your current
lifestyle rather than trying to totally reformat your day-to-day to accommodate
exercise. "Exercise can work like a savings account -- make little
deposits throughout the day. Get creative: Take the stairs, do five-minute
power yoga sessions (even in your work clothes), do squats while you're talking on the phone, park a half-mile away from your
destination and then walk, or better yet, don't drive at all," suggests
Miller.
An Insatiable Sweet Tooth
Sometimes you really just have to have something sweet. But
instead of routinely reaching for a doughnut, cookie, or cupcake, Beller says
to swap in a healthier alternative. "Recent research suggests that just a
small amount of dark chocolate (with at least 70% cocoa content) helps curb
both our sweet and salty cravings." Another option is to grab a piece of
fruit; the natural sugars will nip the need for sweetness and curb your
craving. Miller recommends adding cinnamon instead of sugar to foods, as it
helps to control blood sugar while simultaneously satisfying a sweet tooth. Try
sprinkling it on oatmeal or plain yogurt, or add a dash to your coffee.
Eating Too Much Fast Food
If you find yourself stuck in a fast-food situation, don't cave to
the classic combos -- think fresh, not fried. "Get a double salad with
grilled chicken and low-fat balsamic dressing on the side, and skip the
calorie-dense add-ons," says Beller. Eating fast food isn't always
cheaper, warns Beller. "Take the time to look around for real food, and
you'll find lots of cheap ways to eat well on the run."
Slurping Soda
One of the worst health habits, according to Beller, is sugary
soda: "This is non-negotiable in my book. Every time you reach for a can
of soda, envision yourself downing 10 teaspoons of sugar! Soda is basically
liquid candy." For a caffeine boost, drink unsweetened iced tea. If it's
the bubbles you crave, switch to fizzy water with a splash of unsweetened
cranberry juice or a squeeze of lemon or orange. If it's hard to go cold
turkey, systematically reduce your soda intake in small steps.
Getting Hooked on Cleanses
Don't fall for the idea that your body needs any additional
cleansing -- our digestive systems are handling that just fine. "There is
no evidence in favor of aggressive colon cleanses and enemas," says
Miller. She does note, however, that many traditional cultures engage in
modified fasts from time to time. "If you do these for a couple weeks
spaced around the calendar year, they can help you control your weight and your
cholesterol levels." To do your own modified fast, Miller says to consider
eliminating all decadent foods -- like red meat, sweets, and alcohol -- for a
time. In addition, adding fermented vegetables (like sauerkraut and kimchee) to
your diet might also help rebalance the flora (good bacteria) in your
intestine.
OD-ing on Beauty Products
Sometimes skin can benefit from a product detox too, says Miller.
"A lot of the skin problems that I see are the results of too much
shampooing, too much scrubbing and hot water, and too many creams, astringents,
and other skin products." Give your skin a break and see how it responds.
The natural oils that your skin produces might just be its best medicine.
"If you have troubled skin, consider cutting down on scrubs and giving
your skin a holiday from all your usual products. You just might discover that
less is more."
Lean
meats, such as sirloin steaks, as well as turkey, chicken, tuna, lentils and
fortified cereals, are rich in iron, the mineral that is responsible for
forming hemoglobin and carrying oxygen in your red blood cells. Without enough
oxygen carrying hemoglobin, your energy flags and your metabolism falls.
Because athletes are so active they may need about 30 percent more iron than
the general population. Supplementing iron can be risky, so it's best to get it
from food.
