In research that’s still under way, Foroutan says a third step of detoxification has been suggested “in which an energy-dependent ‘antiporter’ pumps xenobiotics out of the enterocytes, which would decrease the intracellular concentration of that toxin.”2 She says this is thought to provide additional opportunities for phase 1 detoxification to occur before a toxin reenters circulation via the portal vein.1
Similarly, podcasts are a great on-the-go news source. And a lot of the time they’re just what you need to unwind without completely wasting away in front of the TV (not that I have anything against relaxing that way). I’m a big fan of tackling one podcast during my commute—half of it on the way to work, half on the way back, and the stories always bring out some real emotions. (For reference, my favorites are This American Life and You’re the Expert.)
Eat all the foods you enjoy—but the key is to do it in smaller quantities, says Elisa Zied, RDN, who has lost and kept off more than 30 pounds since her highest weight in high school. In fact, she says it's the number one change she made that's helped her maintain her smaller frame. "I didn't want to feel deprived as I had in previous attempts to lose weight," she says. The worst thing you can do is be too strict, then rebound by overeating because you're not satisfied.
There are a myriad of ways to practice self-care and show compassion and love to yourself. Any action or endeavor that feels soothing, relaxing, enriching, and joyful will fit the bill. What does self-care mean for you? What have you done to put yourself first so you can be more available for others and energized for your work and other obligations?
Yet, as Brinkmann’s title makes clear, standing still is precisely what he proposes that we do. Enough of our mania to be the best and the most, he says. It’s time to content ourselves with being average. With pride, he tells us that, when he and his colleagues at Aalborg University were asked to propose institutional development goals, he suggested “that we should strive to become a mediocre institute.” (“I thought it was a realistic goal worth pursuing for a small university,” he explains. His colleagues did not agree.) And enough of self-acceptance, too—in fact, enough of the self! “Being yourself has no intrinsic value whatsoever,” Brinkmann tells us. Maybe the Norwegian nationalist Anders Breivik felt that he was being “true to himself” when he went on his murderous rampage; maybe Mother Teresa did not. What difference does it make? If you must engage in soul-searching or self-analysis, Brinkmann advises limiting it to once a year, preferably during summer vacation.
Your tip Restricting food in stressful times with a detox is counterproductive because it deprives your body of energy. You can get plenty of immune-bolstering vitamin C by filling half your plate with bright produce such as broccoli, bell peppers, kiwifruit, tomatoes, and strawberries at every meal, including in restaurants. "The lure of detox is that it's a quick fix," Blatner says. "But whatever you do for a few days will never make up for how you treat your body the other 362 days a year."
One extra note here: Chewing your produce has benefits over sipping it. It could take two heads of romaine lettuce to produce one cup of juice, and while two heads of romaine would leave you satisfied, a small cup of green juice probably won’t put a dent in hunger. Though you’ll get many of the same vitamins and minerals, juicing removes the fiber, which not only helps you fill up, but also provides important nourishment on its own.
There are two ways you can think about 80/20 eating. One: eat healthy 80% of the time and save 20% for splurges. That's great because it stresses how eating is not about perfection, and as we mentioned earlier, how it can be pleasurable, too. However, what does that really look like? That might mean having a 150-calorie treat daily, like Schapiro does, or saving it all up for a big meal out on the weekend. Make it work for you rather than stressing out about percentages.
Clean up your relationships: Air out your significant relationships at least twice a year. This includes voicing frustrations as well as talking about positive behaviors and actions desired from your loved one -- covering everything from fidelity to money and sex. Throw out misunderstanding, lack of patience, gossip or lies. Polish your friendships. True friendships take work, time, energy, and thoughtfulness. They also require forgiveness and understanding. You don't want to be a doormat to anyone, but you do want to find relationships that are equal and reciprocal. To clean up relationships that are not reciprocal, identify the difficult behavior and share with the family member, friend or partner how it makes you feel. Tell them face-to-face: "I'm not doing this anymore. This is your problem, not mine. I'm happy to have a relationship with you, but not with your current behavior." Then stick to it. Don't pick up the phone at all hours, don't tolerate abusive behavior and don't make excuses.
The participant's goal is to get a score of 100 out of 100. The objective of the program is for the participant to get complete about 100 possible incompletions in their life. Incompletions are those physical, emotional or mental items, which are in some way not resolved in the current moment. Incompletions of any kind drain energy. That is, they require energy to live with, given it takes work to keep us whole when there is something in the space. To have full integrity (like a complete circle) is normal; the program gives one a way to get there in a natural way.
For a 2,000-calorie daily diet, aim for 2½ cups of vegetables and 2 cups of fruit a day. If you consume more calories, aim for more produce; if you consume fewer calories, you can eat less. Include green, orange, red, blue/purple, and yellow vegetables and fruits. In addition to the fiber, the nutrients and phytochemicals in these foods may help protect against certain types of cancer and other diseases. Legumes, rich in fiber, can count as vegetables (though they have more calories than most vegetables). For more fiber, choose whole fruits over juice.
(2) Suboxone is increasingly prescribed as part of a comprehensive treatment program for opiate addiction…yet it’s controversial, and opposed by many (especially 12 step programs). This ARTICLE shares why I feel Suboxone users deserve to proudly call themselves clean and sober. Drugs are often used to escape reality – even drugs that are meant to help with addiction. My experience with Suboxone and how it differs from other Medication Assisted Treatment and harm reduction plans can be found HERE.
For the last fifteen years, I have been writing tailored diets for my clients, both online and in person, and the majority of my weight-loss clients have been women who have come to me after trying almost everything — thermogenics, diet pills, grapefruit diets, ketogenic diets, skipping meals, and so on. To cut a long story short, the main theme that runs throughout all of these women's lives is that most aren't eating enough. Period. Is Cutting Calories and Exercising…
“When the body detects high xenobiotic loads, phase 1 and phase 2 enzymes normally are induced so that more enzymes are present and detoxification occurs at an increased rate,” she continues. “However, some toxic compounds, like those in cigarette smoke and charbroiled meats, increase phase 1 but not phase 2 enzymes, resulting in high levels of unstable intermediate molecules that can trigger free radical damage. This increase in circulating free radicals may be part of the mechanism linking the cancer-promoting toxins in cigarette smoke and charbroiled meats to increased cancer risk.”3
One of the best ways to achieve this is through imagery. Pictures are most certainly worth a thousand words, and by hanging those photos somewhere you’ll see daily, you can help to inspire and motivate you towards your dreams. We all get a little bit frustrated time to time, but if you spend 15 to 20 minutes each on inspirational input, you’ll see enormous results.
When you spring clean your house, you take stock of what you have, get rid of things you don't need, organize what is left, and clear space to bring in new things. You need to do these same things to spring clean your life. This means getting rid of things that no longer work for you, updating the way you do things, and freeing up some space for new and exciting opportunities. These are the four steps of spring cleaning your life: Taking Stock, Cleaning Out the Old, Tying Up Loose Ends and Trying Something New.