It's time to stop sabotaging ourselves! SELF paired five cleanse fans with registered dietitians for 30 days to create eating plans that provide everything they hoped for from a detox but without the deprivation or danger. Here's what they learned when their eating habits got a healthy makeover—their tips can help you closer to your health and weight-loss goals, one bite at a time.
"4-Hour Workweek" author Tim Ferriss and other productivity nerds say the most effective way to make life plans is something called lifestyle design. Instead of focusing on the status you want to attain, it's better to focus on the life you want to experience. Thinking about lifestyle design means considering the elements needed for us to flourish — like money, mobility, time, and relationships — and how we want those things to come together.
The latest Dietary Guidelines no longer give a daily cap for dietary cholesterol (previously it was 300 milligrams), because there’s abundant evidence that dietary cholesterol (found only in animal foods) has little if any effect on most people's blood cholesterol. Rather, saturated fats raise LDL (“bad”) cholesterol more than dietary cholesterol does. But don't go overboard with cholesterol-rich foods, since many of them are also high in saturated fats. And if you have cardiovascular disease or diabetes, ask your doctor if you should limit dietary cholesterol.
Sometimes our lives get messy, not so much from negativity as from inertia. Inertia results in half-done tasks and never-ending to-do lists that clutter our minds. Delay and procrastination set you up for frustration. You'll find yourself constantly in the past, trying to catch up. Prioritize the elements of your life. Consider what is most important: career, family, friends, health and fitness, a romantic relationship, travel or a special interest/hobby. List the desired elements of your life in order of importance. Each day take five minutes to review how your schedule aligns with your priority list. Is there something that you spend time on that is not really a priority, and takes up too much time? Name a step you could take that would change that. Enlist the people who have an effect on your daily organization and ask them for help. Be creative with solutions. Offer to swap child-watching duties with a friend each week so you both get some "me" time. Negotiate with your boss for a later arrival/departure time one day a week so you can go to the gym.
“Sadly, medical graduates are not adequately trained to address the nutritional needs of patients, including those biochemical nutrients required for detoxification,” he says. “Accordingly, the role of nutrition professionals as part of the contemporary health care team to assess and advise with various matters, including detoxification, is paramount.”
Participating in addictive habits can give one a case of the “F-it’s” and the “Might as wells”. For example “F it. I’m already smoking, might as well eat what I want too.” The mud got deeper and stickier. I ate fast food, ignored deadlines and neglected obligations. I toyed with ideas of “just one drink”. Thankfully I have accountability to my treatment program. When it’s hard to trust oneself, impending drug tests are a convincing reason to abstain. So I didn’t drink, but I smoked nicotine incessantly. Good thing the tests don’t look for nicotine or caffeine. (Treatment centers everywhere would be out of business.)
Make your living space a place that honors the person you are. Whether you live in a single room, a small apartment, or a large home, make that space comfortable and attractive for you. If you share your living space with others, have some space that is just for you--a place where you can keep your things and know that they will not be disturbed and that you can decorate any way you choose.
56. For the next 100 days, practice active listening. When someone is talking to you, remain focused on what they’re saying, instead of rehearsing in your head what you’re going to say next. Paraphrase what you think you heard them say to make sure that you haven’t misinterpreted them, and encourage them to elaborate on any points you’re still not clear about.
Supplements can't substitute for a healthy diet, which supplies other potentially beneficial compounds besides vitamins and minerals. Foods also provide the synergy that many nutrients require to be efficiently used in the body. Still, for many people a basic multivitamin/mineral pill can provide some of the nutrients they may fall short on. Certain people may also need supplements of folic acid, vitamin B12, calcium, and vitamin D (see next slide).
Hold the pose!? I was slip sliding all over! Was everyone else holding still? I peered around, and sure enough, most of them were “embracing the stillness”. Not because they were expert yogis, or suffered from anhidrosis, but because all of them – every single one – had a large, thin towel laying over top of their mats, collecting the sweat and creating a textured, non-skid surface for their hands and feet.
In general, healthy eating ingredients are found around the outer edges of most grocery stores, while the center aisles are filled with processed and packaged foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products), add a few things from the freezer section (frozen fruits and vegetables), and visit the aisles for spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).
Days turned into weeks, and before I knew it, I’d been smoking steadily for a month. I was disgusted with myself. Smoking made me lazy and nauseated. Addiction is dishonest, isolating, depressing, and anxiety inducing; smoking re-awakened all of that, along with the clinging, craving monster inside. Instead of going to the gym – I smoked. Instead of writing – I smoked. I wasted hours lighting them up and putting them out. And yet, a part of me relished every single drag. My dirty little secret made me feel self-righteous, cool and aloof. Emotionally, I was wrecked and seeking relief. I’d found a solution that both soothed and fueled the addiction monster. Returning to this behavior was like slipping back under the mud after a period of living in the sun. I was sober, but acting very much like my non-sober self. Literally playing with fire.
And Brinkmann does offer some advice that seems immediately worth taking. Go for a walk in the woods, he says, and think about the vastness of the cosmos. Go to a museum and look at art, secure in the knowledge that it will not improve you in any measurable way. Things don’t need to be of concrete use in order to have value. Put away your self-help guides, and read a novel instead. Don’t mind if I do. ♦
Make half the grains you eat whole grains: An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: "whole wheat," "brown rice," "bulgur," "buckwheat," "oatmeal," "rolled oats," quinoa," or "wild rice."
After a while, Storr says, this rational response to economic pressures became instinctive habit: “Neoliberalism beams at us from many corners of our culture and we absorb it back into ourselves like radiation.” Like reality television before it, social media frames human relationships as a constant competition for popularity and approval. Donald Trump, with his greed-is-good hucksterism and his obsessive talk of “winners” and “losers,” is in the White House. (“Selfie” was published in England last year; Storr is adding a chapter about the President for the American edition.) Meanwhile, parents continue to feed their children the loving, well-intentioned lie that there are “no limits” and they can “be anything,” which leaves the kids blaming themselves, rather than the market’s brutality, when they inevitably come up short.
Self-help advice tends to reflect the beliefs and priorities of the era that spawns it. A decade ago, the reigning champion of the genre was “The Secret,” published in 2006 by an Australian, Rhonda Byrne. Like Norman Vincent Peale before her, Byrne combined a literal interpretation of select verses from the Christian Bible—notably Matthew 21:22, “Whatsoever ye shall ask in prayer, ye shall receive”—with the acquisitive gospel of positive thinking. If you sent a wish out into the universe with enough faith, she told her readers, it could come to pass. Want to find a husband? Clean out a closet for the man of your dreams and imagine him hanging up his ties. Want to get rid of your glasses? Picture yourself acing your next vision exam and kiss those progressive lenses goodbye. In retrospect, “The Secret,” which sold more than twenty million copies worldwide, seems a testament to the predatory optimism that characterized the years leading up to the financial crisis. People dreamed big, and, in a day of easy money, found that their dreams could come true. Then the global economy crashed, and we were shaken violently awake—at least for a time.
Ditching the habit and instead focus on good-for-you foods, says Frank Lipman, MD, integrative and functional medicine physician, founder of Eleven Eleven Wellness Center and author of The New Health Rules. Instead of how many calories, ask yourself where the food came from and if it's nutritious. "Healthy, nutrient-rich foods will keep hunger at bay, help maintain stable blood sugar levels, minimize cravings, and help your brain signal your belly when you're full," he says. In other words, you don't have to go through all the trouble of counting.
Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Learn more »