Power of Protein

Jennifer Hutchison asks how much protein a triathlete really needs.

How much protein does a triathlete need? Is protein in a sports drink really necessary?

These two questions can spark a firestorm of debate amongst sports nutrition professionals, nutrition savvy athletes and sport nutrition manufacturers that promote products packed with a protein punch. This month I will discuss the third macronutrient that provides balance and protection in an athlete’s diet, protein.

Protein Basics
Dietary protein, like carbohydrate and fat, performs a very important job in an athlete’s diet. Protein’s primary role in the body is to support growth, maintenance and repair of muscle and other body tissues, while also being a backbone for many hormones and enzymes and supporting a healthy immune system. An athlete’s overall health and performance can be closely tied to protein balance. Protein intake that is insufficient can place the athlete at risk for illness and or injury.

Body proteins are constantly being broken down and resynthesized on a daily basis both at rest and during training. Protein, although not a preferred fuel source, can be used to sustain physical activity. Gluconeogenesis is the body process that breaks down protein (think muscle) and converts it to carbohydrate (glucose) to be used as fuel.

Dietary protein’s main purpose should be for the repair and recovery of damage muscle and cells caused by training and racing as opposed to being used as a fuel source. In order to do this athletes must ensure that they are already meeting both their daily calorie and carbohydrate needs which have been addressed in previous articles.

Building Blocks
Protein is synthesized from amino acids (the building blocks of protein). There are 20 different amino acids (AA) that, in various combinations, create the different types of protein. What makes a particular protein source unique is how these AAs are combined.

There are two major categories of AAs: Essential and Nonessential.

Essential AAs cannot be made in the body therefore they must be supplied by the diet.
The essential AAs are Histidine, Isoleucine*, Leucine*, Lysine, Methionine, Phenylalanine, Threonine, Tryptphan and Valine*

Food sources that contain all of the essential AAs are commonly referred to as “complete” proteins. These foods include animal proteins such as meat, fish, dairy products and eggs.

Side note: (BCAA) Branch chain amino acids (denoted with the * above) are essential AAs of interest to many endurance athletes as they are thought to play a role in mental “strength” and delaying fatigue. BCAAs are stored in the muscle and can be used as fuel during long training days and for 70.3 to Ironman races,particularly if carbohydrate intake falls short.

In theory, BCAAs supplementation (in the form of protein containing sports drinks) seems to make sense, but there is very little solid research which confirms a performance benefit. Consuming sports drinks with protein is not harmful. The biggest subjective issue I have encountered with Ironman athletes is taste. Sports drinks containing protein do not taste so swell after a few hours roasting in the heat. If an athlete is not keen on the taste of their sports drink, they most likely will not drink enough, which can be problematic on race day!

So the burning question: is a protein containing sports drink really needed during endurance training? The answer is no. With that said, I do know of many athletes who swear by their carb/protein potion. So as they say “if it ain’t broke, don’t fuss with it”.

Nonessential amino acids are just as important as essential AAs with the difference being these AAs CAN be made by the body and do not have to come from the diet. Nonessential AAs s are Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamine, Glutamic Acid, Glycine, Proline, Serine and Tyrosine.

Food sources that may be lacking in one or more of the essential AAs is referred to as “incomplete” proteins. All plant sources of protein (beans, legumes, whole grains, vegetables, nuts and seeds) with the exception of soy are considered incomplete.

Athletes that choose to follow a plant based (vegetarian) training diet should include soy products and incorporate variety in selecting beans/ legumes, whole grains and vegetables. Protein needs CAN be met following a vegetarian diet but these athletes have to ensure they compliment their grain choices with their meat alternative choices so that all the AAs are being supplied over the course of the day.

Protein Requirements
In spite of popular belief, endurance athletes can meet their protein needs without tons of dietary supplements.

The keys to meeting protein needs are 1) knowing how much protein to aim for 2) learning more about the protein content of various foods and 3) planning meals … which can be easier said than done!

Athlete protein needs are based on lean body weight (preferred over total body weight), the type of training (strength/power vs. endurance) and phase of training (base/ build/peak/race). Athletes new to physical training, in general will have a slightly higher protein need than those athletes who have more training experience.

The average athlete may only need the recommended 0.8 gm protein per kilogram body weight per day.

However the very nature of preparing for the 70.3 and Ironman distances will most certainly require a bit more to mend a body battered from 12 to 20+ weekly training hours.

The chart below can be used as a guide to estimate daily protein needs based on the daily training volume. It would be fair to say that athletes who have shorter, more intense, workouts which produce some degree of muscle damage (i.e. muscle soreness) may benefit from that next higher level of protein intake.

Daily Training	Grams per pound body weight	Grams per kilogram (kg) body weight
Up to 60 min per day	0.5	1.1
Between 1 to 2 hours	0.6	1.3
Between 2 to 3 hours	0.7	1.5
Greater than 3 hours	0.8	1.8

 

More is not better
Most athletes with a well balanced diet can easily meet their daily protein requirements. It is a common practice for some athletes to over consume protein believing this in turn will help boost lean body mass. The truth is that the body does not store excess dietary protein as muscle. Once dietary protein has fulfilled its role the excess is broken down and goes to be used as fuel, stored as body fat or excreted by the body via urine.

Protein content of various foods
Oils – none
Fruit- minimal
Grains- 3 grams per serving (1 sl bread, ½ c rice or pasta)
Nuts – 5 grams per 1 oz
Milk/Dairy/ Milk Alternative- 5 to 8 grams per serving (8 oz milk, 6 oz yogurt, 1 oz cheese) Cottage Cheese- 14 grams per ½ cup
Beans – 7 to 8 grams per ½ cup
Meat Alternative/ Soy – 16 to 20 grams per ½ c ( tofu, tempeh) 1 Egg – 7 to 9 grams
Meat – 21 to 27 grams per 3 oz cooked (beef, chicken, turkey, fish, pork)

How much is a portion? For most normal size athletes, the inside diameter of your hand and thickness of your palm is your rough guide to a meat portion appropriate for you.

Nutrition tips for meeting daily protein needs:

Include a protein containing food at every meal and every post workout snack.

To optimize the recovery process, target 10-20 grams of protein (along with the carbohydrate source) in post workout snacks.

Breakfast Ideas
· High protein cereal (ex: Kashi Go Lean), low fat dairy/soy (milk, yogurt)
· Scrambled egg white omelet w/ low fat cheese
· Add 1 scoop soy/ whey protein isolate powder to your hot cereal
· Use milk or soymilk instead of water for hot cereal.

Lunch Ideas
· Turkey/ Tuna/ Chicken Wrap, Beans & Rice, Bean Burrito
· Add part skim mozzarella cheese, crumbled tofu or chickpeas to salads
· Eating out? Request double meat on your sandwiches.

Dinner Ideas
· Tofu Stir Fry w/ Brown Rice, All Bean Chili w/ Rice
· Grilled Chicken, Lean Beef, Pork, Baked Fish with Potatoes or Pasta
· Quinoa and Black Beans served with shredded lowfat soy cheese

Snack Ideas
· Low fat Cheese, Cottage Cheese, Low fat Yogurt with fruit
· Chocolate Milk, Smoothie made w/ Soymilk
· Whole Grain Toast/ Muffin with Peanut or Almond butter

Adequate daily protein is crucial for athletes to maintain a strong, healthy and powerful body. Knowing what your daily needs are is one thing, but knowing you are consuming adequate protein on a daily basis is another. Make use of the many good online resources and lists that can be found that identify the quantity of protein contained in various foods and track your daily intake of not only protein but also carbohydrate and fat as previously discussed in the past couple Ironman.com nutrition articles. If all the numbers and calculations leave you with a headache then consider adding a sports dietitian to your personal performance enhancement team. The use of a qualified sports nutrition professional, like that of a skilled endurance coach can help you take the guess work out of your daily and weekly eating plan and allow you to focus on what most Ironman and 70.3 athletes enjoy the most……..train, eat, sleep and race.

Jennifer Hutchison, RD, CSSD is Board Certified as a Specialist in Sports Dietetics, a USA Triathlon Certified Level 3 Elite Coach. As a Registered Dietitian, Jennifer uses her academic training, certifications and “real world” experience to help fuel athletes worldwide. You can direct comments, questions or suggestions for further articles to Jennifer via email to eSportsRD@aol.com or go to www.IronCladCoaching.com . References available upon request.

Why Appetite Suppressants Are The Best Over The Counter Weight Loss Pills

If you are searching for the best diet pills on the market, there is only one that is sure to aid you in you weight loss journey, and that is an appetite suppressant. The main problem linked with too much weight gain is eating too much food that your body can burn. An appetite suppressant makes you eat a little therefore lessens your calorie intake thus making you lose weight. Though taking appetite suppressants or any other diet pills for that matter isn’t the absolute answer to your weight loss problem, it surely is a big help especially if your appetite is out of control.

Prescription appetite suppressants are recommended by doctors to severely overweight patients. This type of medication has negative side effects that are harmful and can even cause death. Appetite suppressants with synthetic ingredients are not quite effective when coupled with a weight loss program since they are likely to lose the appetite-suppressing quality in a couple of weeks making it useless if you need more time to adapt to your new eating habits. The reason for this is that medications with artificial ingredients are usually taken 6-12 weeks. Continued use for more than 12 weeks has proven to be dangerous. The mild side effects are usually nausea, headache, stomach ache, and diarrhea. Others who have experienced more serious side effects range from, vomiting, bleeding, psychosis, to rapid heart rate, and stroke.

These days, there are many of over the counter appetite suppressants to choose from, but not all are considered safe. Herbal appetite suppressants are the safest choice but proper investigation is still required. One herbal appetite suppressant that has been making waves in the weight loss community is Hoodia Gordonii. This rare plant has been used by the San Bushmen of South Africa to keep them from getting hungry when food is scarce. They also eat a piece of the core of the plant so they can go on long hunting trips without eating.

Hoodia Gordonii is superb especially if it is combined with a weight loss program since it is safe to use for long term and the appetite-suppressing quality does not ddecrease unlike appetite suppressants with artificial ingredients. The great thing about Hoodia Gordonii is that it can reduce your caloric intake by up to 2,000 calories per day, perfect for portion control.

Though appetite suppressants or other diet pills are a big help for people wanting to lose weight, they are simply tools and not the best way to lose fat and keep it off forever. Changing your lifestyle is your best bet in fighting fat and keeping it off. Proper nutrition, high interval intensity training and resistance training should be implemented at least three times a week for 45 minutes per session, and with an effective appetite suppressant to kickstart your weight loss program.

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The Best Diet Pills On The Market Have No Synthetic Ingredients

There are a great number of diet pills available these days and there are a few good ones but the best diet pill on the market is clearly an appetite suppressant. If you are overweight like I was, my main problem was overeating. An appetite suppressant solves the problem of eating in excess therefore significantly reduces body fat. Eating between meals is also a big problem to overcome, unless of course you are consuming food with very low calories like veggies and fruits, there would be nothing to be concerned about.

If you are thinking of purchasing prescription appetite suppressants, then I suggest you better think twice because this type of appetite suppressant have artificial ingredients that are not safe. It doesn’t mean that because it is prescribed by your doctor it is not harmful. There are actually hundreds of people who lost their lives to supplements with negative side effects. Though not all of these supplements have fatal side effects, nearly all of them have mild ones like nausea, stomach ache, headache, cramps, and diarrhea, just to name a few. The lethal side effects can include psychosis, vomiting, jaundice, difficulty breathing and stroke.

in addition, synthetic ingredients in those appetite suppressants tend to lose their appetite-suppressing quality in a few weeks of use, and you wonder why you keep on munching a bag of potato chips. Keep in mind that appetite suppressants can be quite effective for your weight loss if you have a good weight loss program. A good weight loss program should consist of proper nutrition and effective exercises such as circuit training and high intensity interval training.

Appetite suppressants and other diet pills for that matter are only used to kickstart your weight loss program. Appetite suppressants are usually used to help you get used to your new eating habits before totally discontinuing it. Most appetite suppressants with artificial ingredients especially prescription ones are used from 6 to 12 weeks since continued use for more than the specified time can prove fatal.

The great news is that there are other alternatives to prescription appetite suppressants and supplements with synthetic ingredients and these are herbal appetite suppressants that can be bought over the counter which are safe and effective. These appetite suppressants are natural without any artificial ingredients and adverse effects.

One example is Hoodia Godonii, a cactus-like plant which is actually a succulent, and can be found in South Africa. Used for centuries by the San Bushmen, this rare plant can reduce caloric intake by up to 2,000 calories. Hoodia Gordonii is clinically tested without any adverse effects. The San Bushmen eat a piece of the Hoodia core to keep them from being hungry during hunting trips and when food is in short supply. Many people believe that this is the best appetite suppressant.

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Black Cohash And Weight Loss

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Hormonal fluctuations during menopause and PMS can seriously interfere with weight loss efforts. As a personal trainer, I have heard several stories where clients raided the refrigerator during PMS, only to regret it the next day. For a women, certain times can make or break weight loss targets. The solution may exist in a natural herb called ‘black cohash’. This herb has been known for centuries as a powerful natural medicine. The word ‘black’ is derived from the colour of the root, and ‘cohosh’ means ‘rough’. The root contains a rich and powerful array of natural chemicals, some as effective as the most modern pharmaceuticals.

So what does it do? What makes it so effective for women trying to lose weight? There are several ways that this herb helps women deal with the symptoms of hormonal change. Black cohash is especially beneficial for women as it has been known to reduce menopausal symptoms, particularly hot flashes. Some claim that it helps ease menstrual pain and other difficulties, such as premenstrual syndrome.

These beneficial effects enable the user to focus more on weight loss, and minimizes the tendency to cheat or lose track. The user is more relaxed, mentally focussed and pain-free. The herb has been shown to be very effective in assisting weight loss in this indirect manner, in certain women. The effects will vary from one person to another, but tend to be more pronounced in women with marked hormonal fluctuations.

It works as to reduce inflammation and muscle pain. Since it helps relieve muscle spasms, it can alleviate menstrual cramps by increasing blood flow to the uterus and reducing the intensity of uterine contractions. Theoretically, the increase in blood flow to various muscles in the body ccould increase oxygen delivery to the muscles. Since fat burns in the presence of oxygen, it may be possible that increases blood flow leads to more fat burning. This makes it useful during labor and after childbirth. It has also been shown to act as a mild sedative. Owing to its anti-inflammatory capabilities, it is useful in treating nerve-related pain such as sciatica or neuralgia. Generally available in capsule / tablet form, it has also been distributed as a dried herb and in tea.

There are several things to keep in mind if you are considering this herb. It may interfere with hormonal medications (birth control pills or estrogen). Therefore, it must never be combined with hormone medications. Please consult with your doctor before you consider it. This means you must never use black cohosh while pregnant or breast-feeding. High doeses can cause side effects such as nausea, vomiting, reduced pulse rate, heavy perspiration, and headache.

Across the United States, black cohosh is a popular remedy for hot flashes, vaginal dryness, and other menopausal symptoms. It can be taken at any time of the day, but it is best consumed with meals to minimize the chances of an upset stomach. Many experts recommend a six-month limit on taking black cohosh, though recent studies show that longer use seems to be safe and free of significant side effects.

In summary, black cohash can aid in weight loss efforts by helping women cope better with the symptoms typically associated with hormonal changes.

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South Beach Diet

 

Definition

The South Beach diet is a three-phase, carbohydrate-restrictive diet. It emphasizes foods that are low on the glycemic index (GI) and low in saturated fat, such as lean meats, vegetables, cheeses, nuts, and eggs. Unlike other carbohydrate-restrictive diets, such as the Atkins and Zone diets, the South Beach diet promotes "good" carbohydrates, such as whole grains and fruit.

Origins

The creator of the South Beach diet, Dr. Arthur Agatston, is considered a leading cardiologist and is the director of the Mount Sinai Cardiac Prevention Center in Miami Beach. Originally, he had intended to design an eating plan to improve the cholesterol and insulin levels of his patients. However, Dr. Agatston soon discovered that his patients also lost weight on his plan. After further research, he approached Marie Almon, R.D., chief clinical dietician at the hospital, to help develop the eating plan into an effective diet. The results became the South Beach diet. Having sold more than a million copies since its publication in April 2003, The South Beach Diet book has remained on the New York Times bestseller list for over a year.

Benefits

The primary benefit of the South Beach diet is considered by many to be its initial rapid and significant weight loss—8–13 lb (4–6 kg) in the first two weeks. After the first two weeks, weight loss continues at a slower rate, averaging 1–2 lb (0.4–1 kg) weekly. In addition to weight loss, the diet reduces cholesterol and insulin levels, thus reducing the risks of diabetes and heart disease. It is claimed that the diet is easy to follow because it is designed to eliminate cravings and has more flexible food options after the first two weeks.

Description

In his book, The South Beach Diet, Dr. Agatston states that "this diet is not low-carb. Nor is it low-fat." Instead, the diet focuses on eating the "good" carbohydrates (fruits, vegetables, and whole grains) and "good" fats (olive oil and nuts) rather than eliminating them from the diet entirely.

Dr. Agatston based the core of his dietary plan around the glycemic index –the increase in blood sugar levels by foods containing carbohydrates during a set amount of time.

After consumption, food is metabolized into sugars and promotes the release of the hormone insulin. When the blood contains excess sugar, insulin removes it from the blood stream by storing it in cells, including fat cells. High-glycemic carbohydrates (greater than 70 GI) are metabolized rapidly, which causes elevated insulin production. High levels of insulin result in more blood sugar being stored as fat, thus causing weight gain. This pattern induces craving for more carbohydrates, thus leading to the consumption of more high-GI foods. Low to moderate-GI foods, however, raise insulin levels more slowly and sugars are metabolized more effectively, thus reducing the amount of blood sugar stored as fat. Cravings for more food is reduced. In addition, by eating these low-GI foods, the risk of insulin resistance that can lead to atherosclerosis and diabetes is reduced. As such, Dr. Agatston designed the South Beach diet to promote foods low on the GI and eliminate the body’s craving for high-GI foods.

The South Beach diet consists of three phases. Phase one is the strictest part of the diet and lasts for two weeks. The purpose of Phase one is to banish the dieter’s cravings for high-GI foods such as bread, rice, potatoes, pasta, and sugar. Alcohol, fruits, cereal, and such vegetables as carrots and corn are also restricted during Phase one. Instead, protein-rich foods are emphasized, such as lean meat, fish, eggs, cheese, nuts, and vegetables. Coffee and tea are also allowed. Three regular-sized meals are eaten each day, supplemented by mid-morning and mid-afternoon snacks as well as dessert. During this period, the body chemistry will change dramatically until cravings for high-GI foods are eliminated and insulin resistance is improved/lowered. In addition, rapid weight loss is typically experienced.

Phase two reintroduces several of the restricted foods and encourages eating from all the dietary food groups, the expected result being that the body will neither crave high-GI foods nor store food as excess fat to the same degree. Such high-fiber carbohydrates as whole-wheat pasta and bread and most fruits are now permitted. Moderation remains the key to success for this phase and low-GI foods are strongly encouraged. Phase two continues until the dieter reaches his or her ideal weight, ideally averaging a loss of one to two pounds per week.

Phase three, the ultimate goal, focuses solely on weight maintenance. Having reached the ideal weight, the dieter now makes the changed eating habits a lifestyle from this point forward. Basic dietary techniques are still maintained. Only the high-GI foods and "bad" fats from the previous two phases continue to be restricted. Altered body chemistry will promote long-term cardiovascular health and reduce the risk of diabetes. Should weight gain occur, Phase one of South Beach diet is reintroduced until the weight goal is achieved.

Preparations

There are no initial preparations required for the South Beach diet. However, as with most diets, it is wise to consult with a physician beforehand. Blood testing for insulin, glucose, and cholesterol levels is suggested. It is strongly recommended that dieters taking medications for medical conditions such as heart disease consult a physician before going on the South Beach diet. Similarly, diabetics on insulin or other medications are advised to have a doctor monitor their blood sugar regularly and determine if they are at risk of kidney impairment while on the diet. It is also recommended that a registered dietitian be consulted to determine the dietary needs of certain medical conditions, such as pregnancy.

Precautions

The South Beach diet is not recommended for people suffering from or at risk of kidney problems. The diet’s high protein content can place increased strain on the kidneys, possibly causing long-term damage as well as kidney stones and bone loss. Additionally, the possibility of ketosis-induced dehydration during Phase one can increase the risk of further kidney impairment. Dehydration occurs when the body experiences water loss with accompanying loss of important blood salts like potassium and sodium. Ketosis occurs when carbohydrates are not available and the body burns an excessive amount of fat, during which some ketones, or fat fragments, are excreted. The restrictive nature of Phase one may also induce mineral and vitamin deficiencies. Remaining in Phase one of the diet for longer than two weeks greatly increases the risk of losing bone and muscle mass. Dieters should remain in Phase one for no longer than three or four weeks.

Some nutrition professionals contend that the South Beach diet menus provided in the book lack important nutritional information and detailed portion sizes as well as specific substitutes for foods the dieter cannot or will not eat. They claim that these aspects, combined with the restrictive nature of the diet, can make sticking with the South Beach diet on a long-term basis difficult for some people. Also, they assert that the diet does not emphasize an exercise regimen and that exercise is vitally important to avoid the loss of muscle and bone mass, especially during Phase one of the diet.

Side Effects

Despite Dr. Agatston’s claims to the contrary, the South Beach diet is both a low carbohydrate and a low fat diet. For this reason, one main concern regarding the diet is the risk of ketosis, especially during Phase one. Ketosis can cause such symptoms as dehydration, dizziness, heart palpitations, fatigue, lightheadedness, and irritability. Hypoglycemia, low blood sugar, headaches, and excessive fluid loss are also commonly associated with this diet. Cramping and tired muscles can be incited by salt depletion. Kidney functions can be impaired, possibly leading to serious health issues. Kidney function can be further impaired by the diet’s high protein requirements. These side effects typically lessen or fade at the beginning of Phase two, when a more balanced diet is undertaken.

Research & General Acceptance

Unlike the majority of low-carbohydrate diets, the medical community generally accepts the South Beach diet. The South Beach diet contains all the major food groups, promotes ingestion of "good" fats for maintaining heart health, and is flexible enough to accommodate most dietary needs.

However, many clinicians and dietitians agree that the rapid initial weight loss results mostly from water loss. Much of this weight can return once the dieter rehydrates.

Another important criticism by medical and nutritional professionals is the lack of evidence to support Dr. Agatston’s claims connecting the consumption of low-GI foods and weight loss. They assert that as of the early 2000s, there is no scientific proof that eating low-GI foods will have any more weight loss effect than eating a normal, calorie-reduced diet that includes carbohydrates; that Dr. Agatston also fails to take into account the interaction of different foods when eaten together, which can dramatically alter glucose metabolism; and that this failure means that utilizing the Glycemic Index as a gauge for what foods to eat is not only confusing but also slightly misleading.

Detox Diets 101: Keeping Your body in Shape through Proper eating

 

If you’re feeling sluggish, or you think you’re always full and the food has settled in your stomach, undigested. If you think you’re fat and need to lose weight. And if you think that you’ve ingested more than the allowed preservatives and additives into your body and your liver’s starting to show symptoms of abuse, then it’s time for you to go on a Detox program.

Detox or detoxification is the process of neutralizing or eliminating toxins from the body. Detox plans may be in different forms and ways – from regular exercise to body scrubs and spa massages, to yoga and meditation. But the simplest and the most common perhaps is to go on a detox diet.

A detox diet is a program that minimizes the chemicals ingested into the body by going for organic food. It highlights food like vitamins and antioxidants that the body needs for detoxification. It also involves taking in of food that will aid in the elimination of toxins like high fiber food and water. It generally suggests a high intake of fresh vegetables, fruits, beans, nuts and lots of fluids, while cutting down on caffeine, alcohol, yeast and sugars.

So why go for a detox diet? If you’re a regular fast food chain eater, you’ve probably ingested many fat-soluble chemicals contained in the French fries, cheeseburgers, twisters and soft drinks you’ve consumed. An ‘overload’ of these chemicals in the body can lead to illness and conditions like liver malfunction, kidney problems, hormonal imbalance, nutritional deficiencies and inefficient metabolism. And the most common symptoms of these illnesses are the usual fatigue, poor skin and low tolerance to pain.

By going on a detox diet, people would have improved energy, clearer and fairer skin, a regular bowel movement, improved metabolism and digestion, increased concentration. Generally, it spells wellness and a better well-being.

A word of caution…though anyone is allowed to take on a detox diet, pregnant women or those who are nursing are cautioned not to go on such plans as they need the necessary nutrient for nursing. And unless recommended by a doctor, people with anemia, eating disorders, heart disease, low immunity, low blood pressure, ulcers, cancer, the underweight or those suffering from alcohol or drug dependency should try on a detox diet. Furthermore, such detox diet programs should be properly planned with the doctor and a nutritionist.

Other Things You Need to Know

Side effects may occur within the first few days of starting the detox diet. There’s headache and a general feeling of weakness as the body is adjusting to the change in food intake. So it is recommended to start your diet plan gradually or on Fridays when you won’t be doing much physical activity or requiring much energy. Others may experience diarrhea as the body eliminates the toxins, so take care not to be dehydrated. Drink plenty of water.

Take note that such detox diet programs should not be done for a long time. They are normally recommended to be done at least one to two times a year, and should be done during the warm months.

If you’re thinking of getting started, make sure you consult a doctor or a nutritionist. Read up on detox diets and seek advice from the experts. Remember: Too much is bad. After all, you’re doing it to improve your health, not ruin it!
 

Yoga is Beneficial for Health

If you're set on loosing weight and becoming more flexible with yoga…
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Dear Friend,

Are you planning on getting in shape/fit or simply want to ?  If so, pay attention!

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I myself have been doing yoga for 3 years now, but it wasn't easy for me when I first started!  I mean, information on this is pretty hard to come across.  Especially the kind of information I wanted to know more about.  To be quite honest with you, I got tired of looking and searching all over the place, so I decided to create the definitive book on yoga!
 

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