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Detox & Weight Loss Tips DETOX & WEIGHT LOSS TIPS E-BOOK PROUDLY SUPPORTING AUSTRALIANS SINCE 1947 03 CONTENT Introduction 03 Common Causes of Weight Gain 04 Say No to Toxins 06 Pros and Cons of Popular Diets 09 Are all Sugars Bad? 14 Junk Food Cycle 18 Diet Tips for Detox and Weight Loss 19 The New Food Pyramid? 22 Recipes 23 Exercise Tips 28 Yoga for Detox and Weight Loss 30 Growing Herbs at Home for Detox and Weight Loss 31 Weight Loss and Detox Supplements 33 Online Links 36 PROUDLY SUPPORTING AUSTRALIANS SINCE 1947 03 INTRODUCTION There comes a moment when your clothes seem a bit too tight (how did that happen?), you feel a bit sluggish or bloated, and it’s time to make some changes. You just know it! But, where to start? With a multitude of fad diets, meal replacements, products and detoxes being touted as the answer you’re looking for, it can be hard to sort fact from fiction, and decide what to do. In this e-book we aim to help clarify some common questions, debunk some myths and arm you with a number of simple tips you can choose from to help support whatever your goal is. Be it weight loss, detoxification or just boosting your level of health up a notch or two. After all, every little change can make a big difference over time and the changes you make help not only improve your quality of life and wellbeing, but helps those around you as you have more energy and enthusiasm and are less likely to get sick. PROUDLY SUPPORTING AUSTRALIANS SINCE 1947 03 COMMON Weight gain can happen for a myriad of different reasons, however one thing’s for sure – it doesn’t feel good (that is unless you were underweight beforehand and weight gain was your goal, which is not CAUSES OF so common). Aside from the potential health risks of being overweight, weight gain is also impractical WEIGHT GAIN because if your clothes no longer fit it’s an expensive exercise to replace them! Stress When we are stressed and busy, it’s common to cut corners with our diet, replacing quick grab- on-the go snacks and fast foods instead of wholesome, homemade meals. In addition, a common trap is ‘reward’ or ‘comfort’ eating after a full-on day. Reward foods are usually high in either sugar or fat, or both. Alcohol is also high in empty calories and a common crutch for a quick de-stress. On a purely physical level, Cortisol, the ‘stress hormone,’ is secreted during times of stress, which causes an increase in appetite. Tiredness and Lack of Sleep Recent studies show that short sleep duration and tiredness are associated with weight gain. Researchers from the Mayo Clinic in Minnesota found that sleep deprived volunteers ate more calories per day than those getting sufficient sleep. It makes sense that if you’re up late, the odds are greater that you’ll eat some late night snacks that will increase your calorie intake. However there are also biochemical changes such as altered hormone levels that result in increased hunger and appetite and also make you feel less full after eating. Drugs that May Cause Weight Gain Anti-inflammatory steroid medications are notorious for causing weight gain, fluid retention and increased appetite being the main reasons. Several other prescription drugs have been associated with weight gain. The list includes anti-depressants, antipsychotic drugs (used to treat mood disorders like schizophrenia and bipolar disorders), as well as medicines to treat migraines, seizures, high blood pressure and diabetes. If you have any concerns about the side effects of a medication, talk to your GP. Metabolism and the Thyroid Gland Low thyroid function (when the thyroid gland is not making enough thyroid hormones) causes tiredness, dry skin, increased sensitivity to cold and can also lead to weight gain. Without enough thyroid hormones, the metabolism slows down, making weight gain more likely. Even if the thyroid test results come back at the lower end of the normal range, there may still be a tendency for weight gain. If you have any concerns, seek medical/naturopathic advice. PROUDLY SUPPORTING AUSTRALIANS SINCE 1947 04 COMMON CAUSES OF WEIGHT GAIN Menopause Lower estrogen levels after menopause contribute to a lower metabolic rate, and ageing also naturally slows metabolism. In addition muscle mass decreases, so you burn fewer calories, and many people become less active which can also play a role in weight gain at this time. Stopping Smoking A 2012 study suggests that on average people who stop smoking gain about four to five kilos. This is in part because nicotine reduces appetite, so when people stop they often feel increased hunger pangs, and hence eat more. Nicotine also stimulates metabolism, and when that stimulation is no longer present after quitting smoking, many people don’t decrease their calorie intake to compensate. Nicotine is notorious for dulling the taste buds, so food may actually taste better when a person no longer smokes. This is of course NOT a reason to smoke, and we encourage anyone who smokes to quit, just to be aware of the potential pitfalls. Sugar Cravings Sweets, cakes, doughnuts, chocolates are all tasty but low in nutrition and in excess lead to excess stored fat and weight gain. Erratic Eating Habits Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. Eating many small meals throughout the day helps people control their appetites. PROUDLY SUPPORTING AUSTRALIANS SINCE 1947 05 SAY NO TO TOXINS It is important to understand the level of chemical burden our bodies are exposed to in this modern age, so that we can take steps to stay well. That’s not to say we should become paranoid hermits, but make certain changes were possible and feasible. A toxin is a substance, usually a chemical, that the body can’t use and needs to eliminate out of the system. Toxins don’t just come from the outside: poor digestion and inflammatory diseases can create toxins on the inside that we also need to eliminate. Detoxification of toxins occurs in three ways: through the circulation which flushes waste from cells, by digestion that excretes waste via the bowels (the liver detoxifies chemicals as part of this process) and the lymphatic system that acts as a filtration system. Toxins From the Outside There are many environmental pollutants we are exposed to, some without even knowing. Here’s a list to make you aware so you can avoid or change habits where possible. Heavy metals The heavy metal mercury is found in some deep sea, lead is contained in old paints and canned goods. Most deoderants contain aluminum so switch to an aluminum-free deodorant especially if you’re female as it is applied too close to breast tissue. Antacids can also contain aluminium – take apple cider vinegar before meals to reduce heartburn instead. Mould Avoid exposure to mould in damp rooms (e.g. bathrooms), first get rid of the mould then use a heat lamp or dehumidifier in any rooms containing mould. Chemicals Switch to natural or organic skin, hair and personal care products and eco-friendly household cleaners to reduce exposure to chemicals the body then has to detoxify. Dietary Toxins Dietary factors leading to toxic overload include trans fats, high fructose corn syrup, processed foods, refined flours, nitrates found in cured meats and artificial colours and flavours. PROUDLY SUPPORTING AUSTRALIANS SINCE 1947 06 SAY NO TO TOXINS Internal Toxins Chronic sinusitis, candida, allergies and food intolerances (most commonly to wheat, gluten, dairy, egg and corn) contribute to gut flora imbalance and increased toxins because the friendly bacteria are not able to out number and fight off pathogens. Medications Many medications create toxins and put a heavy load on the liver which is required to break them down to be excreted. Long term use of paracetamol is one of the leading causes of liver failure and hinders liver detoxification. Proton pump inhibitors (acid blockers) commonly prescribed for heartburn, lead to impaired digestion and toxic build up. Constipation Sluggish bowels clog the colon and allow reabsorption of toxins back into the bloodstream instead of eliminating them out of the body via the stool. Considering that most of us eats 3 times a day or more, we should have more than one bowel motion a day. Some people who think they are ‘regular’ as they go once a day, are actually mildly constipated. Constipation regularly affects approximately 15% of the western adult population. Stress Stress triggers hormones such as adrenaline which might help you meet a deadline, but high adrenalin levels over time creates toxins and slows down detoxification enzymes in the liver. PROUDLY SUPPORTING AUSTRALIANS SINCE 1947 07 SAY NO TO TOXINS Some Quick Fixes Water acts to flush out toxins, keep the body a clear stream instead of a stagnant pond by drinking plenty of clean, filtered water every day. Eat plenty of fibre especially gel-forming fibres such as oats and psyllium which bind to toxins in the gut. Chew food thoroughly. Digestion begins in the mouth and the more thoroughly food is chewed the better food is absorbed and pathogens reduced. Lemon juice and apple cider vinegar. A popular start to the day is adding the juice of 1/2 - 1 lemon to a glass of water to stimulate digestion, metabolism and detoxification.
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