Video Blog - Free State Nutrition, LLC

Tea Time: Detox/Cleanses

5/29/2018

Research provided by Emily Winokur, Dietetics Student at University of Central Missouri ('19)

What is it and its purpose
- Primary purpose or thought behind a detox or cleanse is with the goal of removing toxins from the body, losing weight, or both
- Various cleanse/detox programs include fasting, consuming only juices or liquids for several days, eating a very restricted diet, using only dietary supplements or other commercial products, or cleansing the colon with enemas, laxatives, or hydrotherapy/colonics
- Examples of various supplements/diet programs/companies that claim their products detox/cleanse the body (through their use or following of a specific regimen): It Works, Dherbs, Blueprint Cleanse, Isagenix, juice cleanses, among many others
What the concerns
- There are many safety issues in following the programs
  - Often are more harmful to health and often have no science based research to back up claims
  - Severe calorie restrictions popularized by cleanse and detox diets can lead to muscle breakdown, extreme fatigue, headaches, irritability, cramping, and diarrhea
  - Depending on which detox you follow, protein, vitamin, and mineral deficiencies are common
  - Again, no scientific backing to these claims or programs, and their safety and efficacy is not tested by the scientific and dietitian community
- It is important to remember that dietary supplements are not regulated by the FDA and are therefore not FDA approved. This means that companies can market their products without this and safety of these products is the responsibility of the company
  - The FDA suggests you check with your healthcare professional or RDN before selecting. Be wary of claims that are unrealistic, quick and effective, and personal testimonials, promises of a quick fix or marketed as an herbal alternative to other prescription drugs
Cleanses and detoxes are unnecessary for our bodies-we have mechanisms in place (kidneys, lungs, liver, and skin) that work continuously to keep the body free of excess waste
- Naturally detoxifies around the clock to remove to classes of toxins our bodies are exposed to: endotoxins (that are made by the body, including lactic acid, urea, and waste products) and exotoxins (such as environmental toxins such as pollutants, pesticides, mercury in seafood, tobacco smoke, phthalates from plastic, parabens, and more.
- If waste and toxins built in our bodies that we couldn’t excrete, we’d likely be in need of serious medical treatment
Often people feel better during/after detox diets due to the elimination of highly processed foods with solid fats and sugars or “empty” calories and due to the power of the placebo effect
Colon cleansing can cause cramping, bloating, nausea, vomiting, dehydration, and possible perforation (which can lead to other serious colon conditions)
Any diet that suggests a miracle cure, short time frame, or other claims is probably too good to be true. Instead, working toward a balanced diet and regular exercise will yield the best results for overall health and wellness
The companies often have no definition of what is meant by the term, and the vagueness and sensational nature of the word is used to their advantage to market the products—this often sways consumers
Ways to support the body’s natural detoxification processes
- Adequate hydration
- Five to nine servings of fruits and vegetables per day
- Consume enough fiber each day
- Eat cruciferous vegetables, berries, turmeric, and green tea; all examples of natural foods that support the process
- Take multivitamins/multiminerals to fill any gaps that may not be met in the daily consumption of a healthy diet
- Fermented foods or quality probiotics

Tea Time: Healthy Fats

5/22/2018

Dairy fat
- Saturated fat - usually increases cholesterol, but dairy is different
- high-fat dairy seems to be neutral for heart health (other benefits - yogurt and kefir have probiotics; milk, yogurt, and cheese help with BGs)
- Butter is still worth limiting
- Research is emerging
Coconut oil
- might raise good cholesterol
- Research is emerging
Monounsaturated Fats (can help lower cholesterol and raise good cholesterol)
- Olive oil, peanut oil, avocado oil
- nuts, seeds
Omega-3 Fatty Acids (can help lower cholesterol, especially triglycerides)
- fatty fish - salmon, tuna, mackerel, sardines, lake trout
  - Some of these larger fish also contain mercury, so some people should be careful
- walnuts
- canola oil
- flaxseeds - ground or oil (don't cook with it)
- chia seeds
- omega-3 eggs (chickens fed special feed to increase omega-3 in the eggs)
- fortified foods
- algae - algal oil supplement (plant-based source of DHA and EPA)
Omega-6 to Omega-3 ratio
- experts don't agree on the ideal ratio
- Western Diet is 15:1 or so
- We need more omega-3's

Tea Time: The Seltzer Craze

5/16/2018

Different kinds of carbonated water (water infused with carbon dioxide under pressure)
- sparkling mineral water (naturally occurring) - like Perrier (pH 5.5) or San Pellegrino (pH 7.7)
- seltzer water (made with CO2 cartridges like a Soda Stream creating an acidic pH of 3-4)
- club soda - has salts added to neutralize pH
- soda water - sometimes means seltzer, sometimes means club soda
- tonic water - not water but a sweetened soft drink, used most commonly with gin
Pros
- promotes hydration
- no sugar, usually
- might help with fullness (temporarily)
- might help with swallowing/persistent throat clearing
- might help with constipation
- acidic foods/drinks do not affect the pH balance of your body
Cons
- carbonation can cause bloating, which might be a problem for people with IBS
- effect on tooth enamel is unclear
  - studies show more damage than water, but many times less than sugary drinks (carbonated or not)
  - unsweetened is probably fine, but drink with a meal or rinse your mouth after to be safe
  - or buy pH papers and test your carbonated water
Carbonated Water and Bone Health
- No effect on bone health
- studies on sweetened carbonated drinks (colas) which contain phosphorus show bone loss (also d/t replacement of milk in diet)

Tea Time: Keto Diet

5/10/2018

What is it
- Basically the Atkins diet, for anyone who remembers
- 80% fat, 15-20% protein and <5% carbs
- The liver converts fat into carbohydrate for organs that need it (like your brain!)
- Ketones are the result
Foods included
- Meats of all kinds (some discourage processed meats)
- Fats - oils, butter, lard, cream
- Nuts
- Dairy - whole fat sources, no added sugar
- Low-carb vegetables like greens
- Berries, but sparingly
Foods excluded
- Grains
- Legumes
- Most fruits
- Starchy vegetables (potatoes, corn, yams)
Who can benefit
- Kids with intractable seizures
- People with neurological disorders
- Emerging research
  - Alzheimers
  - Parkinsons
  - MS
  - Diabetes/Pre-diabetes
  - Cancer
- People trying to lose weight
What are the dangers
- Impact on cardiovascular health is unclear
- People with type 1 diabetes who take insulin need to use caution (communicate w/MD)
- Very difficult to follow and continue (long-term weight loss is unclear)
- Very restrictive - dangerous for anyone at risk for developing an eating disorder
- Potential for loss of muscle mass
- Keto breath (also sweat and urine)
- Constipation
- Vitamin and Mineral deficiencies
- Bone loss

Tea Time: Kombucha

5/1/2018

What is it
- Fermented tea - slightly bubbly and sweet, could have a vinegar taste
- Can be made with many different kinds of tea - black, green, white, herbal
- Comes in many different flavors - ginger, lemon, fruit
- Usually people drink it, but it can be used in salad dressings, marinades, and sauces - similar to vinegar
Why do people drink it
- It tastes good!
  - acquired taste, so keep trying!
- It contains probiotics which promote gut health and immunity
- It's a good alternative to sugary drinks and alcohol
  - Sugar content varies, but it's usually pretty low
  - Alcohol content can also vary, but averages .5% vs 6% for beer
Where do you get it
- Some bars/restaurants serve it on tap, like beer
- Refrigerated health food section in grocery stores (Merc has a whole gut health/kombucha section)
  - Look for locally brewed kombucha (Kanbucha, Brewkery, Tea-Biotics)
- Make your own
  - CulturesForHealth.com has a free guide
  - scoby (Symbiotic Culture of Bacteria and Yeast)

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