Detox - why the controversy?

The subject of detox and cleansing is not a black and white issue. There seems to be consensus in the world of holistic nutrition and naturopathy that detoxing the body is possible and desirable. But you don’t have to look very far to find differing opinions on the subject. The objectors tend to be from the mainstream medical establishment. This would not be the first time that so-called alternative medicine and mainstream medicine have butted heads. So why this difference of opinion?

Part of the problem lies in the definition of detox diet. This can mean many things. The medical establishment claims there is little or no evidence to support the idea that detox diets do more than lead to unhealthy and unpleasant side effects. However this statement in itself can be very misleading. “Detox diets” is an ambiguous term at best. Just because there is no evidence to support detox diets, does not mean that it is not possible to detoxify the body.

Another problem is the difficulty of testing chemical intoxication, which can be quite invasive, expensive and labour-intensive. Supporting but not proving the efficacy of detox are the many people who have compelling personal stories that involve life-changing experiences. But because it is difficult to apply such experiences to a larger population, they do not constitute scientific evidence.

One common argument is that detox diets can make you feel lethargic, light-headed and cranky, among other side effects. This is true and may in fact be evidence that the body is in detox: ridding itself of toxins can bring about unpleasant side effects; these side effects are a temporary symptom of toxins leaving the body. This is referred to as a healing crisis, which simply means that the elimination or detoxification is so powerful or efficient that you feel unwell for a few days or hours during or after the detox.

That being said, any detox should be gentle and nutritionally balanced so as to avoid such reactions. In many cases, you may even feel energized, clear-headed rejuvenated and revitalized. In the event of unpleasant feelings from deep elimination, you can always stop the detox, and return to incorporating healthy detox principles in your everyday diet.

These principles include:

1. Detoxifying foods for everyday life
1. Fruit and vegetable juices
2. Water
3. Raw food/sprouts/greens
4. Fruits, veggies, whole grains, legumes, seeds
   
2. Foods to avoid
1. Sugar
2. Fried foods
3. Dairy
4. Alcohol
5. Caffeine
   
3. Use a juicer or blender daily for making vegetable juices and easy to digest smoothies
4. Start skin brushing - dry skin brushing speeds up the rate at which toxins are expelled from the body, by energizing the blood cells and lymph tissue, two of the key physiological detoxification pathways
5. Deep breathing – oxygen feeds the blood and cells as it detoxifies the organs and glands
6. Exercise – all types of movement that make you sweat are essential to properly detoxify the body. Saunas can also be effective.
7. Drink filtered water

So, there you have it. Don’t waste money on costly detox kits; there is no evidence to support the efficacy of off-the-shelf cleansing kits. But make no mistake, there are too many toxins in our world for our bodies to handle all on their own. By sweating, drinking clean water, eating the right foods and avoiding as many toxins as you can, it is possible to detoxify your body! If you choose to do a detox diet, be sure and find one that is safe and appropriate for your personal needs. For this, consult a nutritionist or naturopath for advice.

Freedom of movement seminar

Clubbells

Last month I gave a seminar that included joint mobility, kettlebell basics, clubbells, bodyweight exercises and battlerope work. I called it a "Boot Camp", an admittedly over-used term, because it was longer than the previous seminars I have given and because I wanted to get across the idea of the different disciplines being taught.

The term boot camp comes from the military and refers to a training camp for new recruits, with strict discipline. The term has been high-jacked by fitness professionals to denote a training camp with similar intensity as its military ancestor. It is the latter connotation that made me decide to change the name of the next seminar. I don’t want to scare people off. It’s not an intense training session; it’s a skill-based workshop broken up into sub-hour long segments, with a short break every hour.

My next seminar is called Freedom of Movement. In it, we will take 3 hours to explore joint mobility a bit deeper, kettlebells – a great tool for strength and conditioning, clubbells – excellent for improving mobility – and battle ropes – an amazing tool for cardiovascular conditioning. Each segment is going to focus on moving and applying load in a safe manner. By learning proper technique, participants can leave feeling better about their ability to control their own bodies with or without weight. And they will discover where they are limited in their range of motion so that they know what areas they have to work on.

Joint mobility exercises help the individual to isolate movement within their own bodies. Paradoxically, the more you are able to control one part of your body in isolation, the more you will be able to control your entire body. The goal is to be able to use the body as you wish: segmented or as a unit.

Kettlebells work wonders for the posterior chain. Or, to put it in layman’s terms, the muscles along the back of the body including the lower back, glutes (butt), hamstrings and calves. The posterior chain is a much neglected region of the body. Why is this so? This description from dynamic chiropractic sums it up best:

First, most people sit on their glutes all day, leading to quad dominance; in essence, their butt now becomes their feet. The glutes lose their primary role of hip stabilization and extension. Second, none of the primary muscles is a mirror muscle. It's the out-of-sight, out-of-mind theory. Even people leading an active fitness lifestyle that includes strength training, usually overwork anterior muscles. They end up neglecting the more important posterior ones.

Thanks to kettlebell training, this does not have to be the case! While kettlebells offer a myriad of health benefits, working the much neglected posterior chain is probably its number one advantage.

Clubbells offer their own unique advantages, which I have discussed in previous posts Clubbell training (29-09-14). In a nutshell, clubbells were designed to target the rotary and diagonal muscles, to target grip, wrist and forearm strength, and to enhance shoulder synergy.

Battleropes are 40- to 50-foot training ropes which can be used singled or doubled, one-handed or two. Their advantage lies in their weight distributed along their great length. Taking one end and making the rope move can put a great deal of stress on the cardiovascular system in a very short period. It’s a fun and unique way to strengthen the heart muscle. This exercise comes last in the seminar because all the joints are warm and fully prepped from the previous exercises. And when you are finished with the ropes, you are likely ready for a rest!

So that is the outline of the next seminar, Freedom of Movement. It’s going to be all about discovering pain-free movement and experimenting with different training tools. You will have so much fun, you will not notice the time passing by. The skills you learn there, you can take with you wherever you go!

Signs and symptoms of toxicity

Now that we know what some of the everyday toxins are, both in our food supply and in the environment, the next question is, how do we know if we are toxic?

Over summer, our bodies can build up toxins that can eventually lead to coughs, migraines and stuffy noses. The change of seasons can be a good time to detoxify and enter the next season feeling our best. Some may opt to do a detox a few times a year to remove toxins from the body and mind, healthfully and naturally.  

Our bodies are always working to detoxify themselves, but in today’s world we can become overloaded with toxins and need to give our bodies extra help to keep them clean. Below is a list of some of the signs and symptoms that your body is experiencing toxic overload.

Signs and symptoms of toxicity

Angina pectoris	Fever	Nausea
Anorexia	Frequent colds	Nervousness
Anxiety	Headaches	Runny nose
Backaches	High blood fats	Sinus congestion
Bad breath	Hives	Skin rashes
Circulatory deficits	Immune weakness	Sleepiness
Constipation	Indigestion	Sore throat
Cough	Insomnia	Tight or stiff neck
Depression	Irritated eyes	Wheezing
Dizziness	Itchy nose
Environmental sensitivity	Joint pains
Fatigue	Mood changes

Many of these symptoms could also result from nutrient deficiencies. More common symptoms of toxicity include headaches, fatigue, mucus problems, aches and pains, digestive problems, allergy symptoms, and sensitivity to environmental agents such as certain chemicals, perfumes, and synthetics. People who experience these and other symptoms may benefit from changes to their diet or avoidance of the toxin(s) that affects them. It may be necessary to differentiate allergic symptoms from those of toxicity to determine the appropriate course of action but most detox diets avoid the most common allergens.

Many common acute and chronic illnesses may be alleviated with a program of detoxification and cleansing.  If you are overweight, have a weak immune system, are feeling sluggish or tired, having trouble sleeping, have an impaired digestive system, have skin problems, or have unexplained headaches, you may be a candidate for a full body detox.

Next week I will look at some of the myths and facts associated with detox and explain some natural ways you can detox without using commercial products.

Sweet potato curry soup

I love soup and the fall weather makes soup even more tempting. I made Sweet potato curry soup with lentils, a hearty and flavourful soup that is easy to make in less than one hour.

The recipe serves 6. Preparation is about 20 minutes. Cooking time is 25-30 minutes.

• 2 tsp curry powder
• ¼ cup coconut oil or extra virgin olive oil
• 2 onions, chopped
• 1 apple, cored and chopped
• 3 cloves garlic, finely chopped
• ½ cup coarsely chopped fresh cilantro
• 1 tsp finely grated ginger
• Sea salt and freshly ground black pepper
• 2 Ibs (1 kg) sweet potatoes, peeled and chopped
• 5 cups of vegetable stock
• 1 cup red lentils
• 1 can coconut milk
• Freshly squeezed juice of 1 lime

Put the curry powder in a soup pot over medium heat and toast for 1-2 minutes. Stir in the oil, then add the onions, apple, garlic, cilantro (save some leaves for garnish), and ginger. Season with salt and pepper, and simmer for 5 minutes, stirring often.

Add the sweet potatoes to the pan with the stock, lentils, and coconut milk. Cover and simmer for 20 minutes.

I prefer chunky soups so I generally opt not to blend the ingredients. If you like a creamy soup, the recipe suggests you chop the ingredients until smooth with a hand blender OR transfer to high-speed blender. Stir in the lime juice, and garnish with cilantro leaves.

Nutrition facts (per 100 g serving)

Sweet potatoes

fiber 3 grams

vitamin A – 283% RDA

potassium -  337 mg

Red lentils

fibre - 8 g

iron - 18%

protein - 9 g

potassium – 369 mg

Enjoy the health benefits and the taste of this nourishing soup!

Working out the brain and the body

As children, we are in a continual state of learning; as our motor skills develop, we are acquiring and practicing new skills. So it would make sense that this process needs to continue into adulthood and logically into old age if we are to keep our minds alert and functioning at an optimal level.

Neural pathways – along which information travels through the neurons (nerve cells) - dictate how information travels through your nervous system. Every time you learn something new neural circuits are altered in the brain. When we learn new skills, we are defining new neural pathways.

This is true when you learn a new exercise. The terms “exercise” and “skill” can used interchangeably. Something as basic as a pushup, is a skill. If you are doing it for the first time, your body has to figure out where everything should be in space before it can incorporate the movement pattern. Leaving aside the strength required to perform a pushup, the skill required to perform a pushup takes time and practice. A pushup demands a coordination of mind and body.

If you practice martial arts, dance, or any skill-based art, you’ve experienced the challenging pursuit of coordinating your mind with your body. And if you wish to maintain a healthy mind into old age, you should continue your practice. This is what scientists are telling us. To exercise the mind, it must be exercised by challenging the brain to learn new skills. This means doing more than just mental exercises like puzzles. It means working the body in new ways and opening up those neural pathways. Physical exercise in conjunction with brain training increases your cognitive functions.

It is true that exercise alone is beneficial for brain functioning, but the integration of physical and mental challenge is associated with enhanced brain function. Workouts that involve coordination, rhythm and strategy integrate different parts of the brain resulting in improved cognitive functioning than either physical or mental activity alone.

When choosing movement options for better health and longevity, make the most of your time and effort, by continuing to challenge yourself physically. Consider these guidelines for mind/body health:

• If it’s good for your heart, it usually good for your brain
• Aerobic exercise improves brain function and also helps to repair damaged brain cells
• Circuit training is beneficial because it redirects your attention from one exercise to the next
• Morning exercise spikes brain activity and prepares you for the mental stresses of the day
• Aids in retention of new information
• Improves reaction to complex situations
• When you are feeling mentally exhausted, doing some jumping jacks or similar coordination exercise may help rejuvenate your brain

Doing the same thing day in and day out can get stale. Adding variety to your routine not only helps prevent plateaus in your performance but keeps your mind active as well in order to build biomotor capability. Change up your workout or choose an activity that incorporates coordination along with cardiovascular exercise, and keep your mind and body young!

More on food additives

Chemicals have long been added to food for a number of reasons, few of which have any relation to improving human health. In fact, too many food additives are harmful, even damaging,

to human health. But the food industry uses more than three thousand food additives in the processing of foods to improve their appearance, their shelf life, texture or consistency, and sometimes their taste.

Look out for these food additives in the products you buy and decide how badly you want that product:

• Sugar (also sucrose, fructose, dextrose, corn syrup, maltodextrin, etc.) - overconsumption may lead to obesity, Type II diabetes, insulin resistance, Candida, and heart disease and has been linked to depression, suppression of the immune system, and a higher risk of certain cancers.
• Aspartame (also mannitol, sorbitol, xylitol, saccharine) – is grown from genetically modified E. coli cultures, composed of an isolated – and harmful - amino acid, and has the characteristics of a neurotoxin. Aspartame can cause a host of side effects including headaches, behavioural changes and seizures.
• High Fructose Corn Syrup – this sweetener is usually derived from genetically modified corn. It’s ratio of glucose to fructose is unbalanced, and therefore goes straight to the liver when it is consumed, where it is stored as fat. HFCS has been shown to cause non-alcoholic fatty liver disease and poses the same other health risks as sugar.
• Natural Flavours – this category can include virtually anything as long as its source was a natural substance. This broad category has the potential to a substances beyond the imagination, the details of which are too gruesome to mention.
• Monosodium Glutamate (MSG) – a natural product originally used in East Asian cooking but whose use has grown to many manufactured foods such as canned vegetables, soups and meats, as a flavour enhancer. MSG is an unnecessary additional source of sodium and can cause allergic reactions. It is a neurotoxin which can throw of the body’s glutamate receptors and interfere with many systems of the body.
• MSG is also labelled as yeast extract and hydrolyzed protein and it can be hidden under the very misleading heading “natural flavors”.
• Artificial colours – are manufactured from industrial chemicals including antifreeze and petroleum. A dangerous class of additives, food colourings are capable of damaging your immune system, speeding up aging and promoting cancer. Foods containing natural colours derived from plants are safe but we need to avoid the words green, blue or yellow followed by a number.
• Nitrates and Nitrites – a type of preservative added to processed meats such as hot dogs, bacon, ham and other deli meats. They can create highly carcinogenic substances called nitrosamines in the body.
• BHA and BHT – synthetic additives which may promote carcinogenic changes in cells.

Safe food additives

• Citric acid and ascorbic acid – natural antioxidants
• Acids: Malic, fumaric, lactic
• Ammonium bicarbonate
• Lecithin
• Xanthan
• Guar gums
• Calcium chloride
• Monocalcium phosphate
• Monopotassium phosphate

Because it can be difficult to differentiate a harmful additive from a safe one given these long lists, as a general rule, it is best to avoid products whose chemical ingredients outnumber the familiar ones.

Chemicals that are toxic to humans (and probably animals too!)

BPA-free plastic bottles have been on the market since 2008

Why should people be concerned about the synthetic chemicals that surround us? As our exposure to synthetic chemicals becomes more widespread, scientific evidence is linking these chemicals to human disease. Last year Canada’s Environmental Defence group released a report that involved testing the umbilical cord of three newborns for the presence of 310 synthetic chemicals. 137 different chemicals, including DDT, PCBs and flame retardants, were detected in the three newborns. This shows that Canadian children are starting life with poisons in their systems!

In order to consciously avoid ingesting poisons, we need to become aware of what to look for in the products we buy. There are over 8,000 synthetic chemicals in commerce today but the following is a list of some of the more common ones and where they are found.

• Bisphenol A (BPA) - found in certain plastics
• Thryoid toxin triclosan – toothpaste, numerous other personal care products, footwear               -used as an antibacterial agent in a host of products
• Aluminum – antiperspirants, cookware
• Mercury – fish and dental amalgams and as a preservative in vaccines
• Paraben - cosmetics
• Phthalates – cosmetics, especially high levels are found in perfume (there are many types of phthalates which are found in dozens of products)
• DDT – a pesticide
• Polychlorinated biphenols (PCBs) - electrical equipment, heat exchangers, hydraulic systems
• Polyvinyl chloride (PVC) – rich in phthalates, is found in flooring, pipes, toys, school supplies, shower curtains and packaging
• Polybrominated diphenyl ethers (PBDEs) – flame retardants, specifically the brominated kind, are in a wide range of common products: building materials, electronics, furnishings, road vehicles and airplanes, plastics, polyurethane foams and textiles
• V6 – a newer flame retardant found in baby foam products and household and automobile dust
• Perfluorooctanoic acid (PFOA) also known as C8 – used to make Teflon and other non-stick coatings in cookware

While some of these chemicals are banned in Canada, most are not, and those that are continue to have an impact on the environment and our health. While this list is not easily memorized, it is my hope that you can become familiar enough with these chemicals to avoid them when you see them. And further, to investigate what is contained in items that you intend to buy which could contain harmful chemicals.