What is Detox?

What’s the most common word you hear when it comes to a healthy lifestyle?

DETOX!!!

 

What does it mean?

At its simplest, it means eliminating waste from your body!

You might wonder from where is this waste coming in your body or Is it really there when you have been eating healthy already? Toxins come from everyday things we use.

Toxin Sources

What happens when all these chemicals and toxins enter your body?

It is processed by our liver! Our liver takes much of the burden of dealing with this chemical attack daily.

Our liver functions like an engine to filter out all dirt and chemicals from our body and in doing so our liver itself becomes embedded with so much dirt.

These toxins would normally not be much of a problem for a healthy liver, but stress, poor eating habits, lack of vital nutrients, and a busy lifestyle all affect the efficiency of the liver to carry out all its functions properly.

Hence, we need DETOXIFICATION!!!

How exactly does DETOXIFICATION work?

By removing excess toxins from the liver, reformatting the liver forcing it to flush out toxins.

Benefits of DETOXIFICATION:

1. Helps with long-term weight management by promoting healthy habits.
2. Increases energy levels.
3. Reduces allergies and build Immunity.
4. Improves digestion and reduces inflammation.
5. Helps to get better sleep and improves mood.
6. Positive energy.

How to DETOX

You can detoxify your body with simple diet and lifestyle changes and practices:

  1. Avoid Processed Foods: Stay away from processed foods that contain artificial flavorings, preservatives, additives and do not contribute to our health. There is added sugar and salt in them to make them last longer and taste the same. Nutrients and fibers are lost in the manufacturing process.
  2. Increase Fiber: In order to remove toxins from your body, you need to ensure you are eating enough fiber. Your diet should be around 80% fruits and vegetables. Eat as much as you can of green vegetables, including broccoli, brussels sprouts, cabbage, onions, garlic, kale, mixed greens. The fruits that are the most helpful are those that are very colorful: blueberries, raspberries, blackberries, and strawberries.
  3. Drink enough water: To flush out toxins from your system, you need enough water of course. Drink enough water to keep your urine clear or light-straw-color. It is recommended to drink 8 glasses of water every day.
  4. Sleep more: Detoxification of the brain called the glymphatic system occurs during the sleep cycle. Getting insufficient sleep impairs the glymphatic system causing toxin build-up and damaging the central nervous system. A restful night’s sleep also prevents mood swings and irritability.
  5. Embrace exercise: Just 30 minutes of moderate exercise per day can help work your sweat glands and release harmful toxins out of the body. Tiring the body out can also help a restful nights sleep. It also boosts blood circulation which serves as one of the important carrier systems of detoxification.
  6. Include Probiotic: Probiotic contain healthy, good and friendly bacteria that help kill bad bacteria in your gut and thus support healthy gastrointestinal function.
  7. Use herbs and spices: Rosemary, Thyme, Basil, Lemongrass & Rose Petal concoctions such as Gulkand, ginger, turmeric, Cinnamon, Black pepper, Tulsi, bitter gourd, etc put your intestines on the fast track to recovery whilst strengthening the immune system and digestive system.
  8. Meditation and deep breathing exercises: Lastly, the most underrated way to detox is mental health. A few short minutes of meditation & deep breathing and other mindful practices a day can reduce anxiety, depression and other complications.

When you protect your liver and other detox organs, you protect all organs and you protect yourself from many health diseases, viruses, and allergens.

If you need any help, a Coach or a Friendly Guide, feel free to contact us: support@modernmonk.in

We’ll always be there for you.

 

Empty Calories Vs Negative Calories

Empty Calories Vs Negative Calories

Not every food is created equally and not every calorie is burned equally

We all consider the calorie content of the food when trying to lose or gain weight. Calories are a measure of the energy stored in foods or in the tissues of your body. General guidelines for weight loss focus on eating fewer calories or using more of your stored calories through physical activity.

However, some foods are popular these days in weight loss diet because they are believed to be “negative calorie“ which means you lose weight by eating them.

This does not mean that these negative calorie foods do not contain calories. All foods have some calories and no food is actually “Zero” calorie but it explains the overall effect of certain foods in our body is that of “negative calories“.

Negative calorie foods are foods, which use more calories to digest than the calories the foods actually contain. These foods are usually plant-based foods that are rich in water and fiber such as grains, legumes, vegetables, and fruits.  Since water does not provide any calories and your body takes a longer time to burn fibrous foods, your digestion and metabolism is “on” for a longer time, giving a jumpstart to your weight loss and increasing metabolism ultimately.

In other words, the body has to work very hard in order to extract calories from these foods. This gives these foods a tremendous natural fat-burning advantage.

Enriched with nutrition and poor in terms of calories, here are the 8 best negative-calorie foods you need to include in your diet. 

Celery

Celery: Containing barely 16 calories per 100 grams (as per USDA), celery is ranked high among negative calorie foods as 95% of the total weight is water. Packed with fiber, celery is also rich in vitamin A, vitamin C, and folate.

BerriesBerries: Indulge in these sweet and tangy treats without feeling guilty. Raspberries, blueberries, and strawberries contain just 32 calories per half a cup (as per USDA). Known for their anti-inflammatory properties and antioxidants contains 95% water, berries are really good for your heart too.

Carrots

Carrots: Carrots contain about 41 calories per 100 grams with 88% water. Along with being a good source of dietary fiber, carrots are also rich in vitamin A, vitamin C, vitamin K, manganese, and potassium.

Lettuce

Lettuce: Next time you whip up a salad, add some more lettuce. It contains only 6 calories per 100 grams with 95% water, lettuce is not only low in calories but it is also rich in fiber, vitamin B, folic acid, and manganese.

broccoli

Broccoli: It contains only 34 calories per 100 grams with 89% water. Broccoli is ranked high amongst superfoods. It is packed with fibers and antioxidants and studies have shown that they may also have certain anti-cancer properties.

Grapefruit

Grapefruit: Containing about 40 calories per 100 grams with 92% water, grapefruit is a storehouse of vitamin C, folic acid, and potassium along with soluble fiber pectin.

Tomatoes

 

Tomatoes: It contains merely 19 calories per 100 grams with 94% water. Apart from being a juicy and delicious source of dietary fiber, potassium, and vitamin C. They also contain lycopene, an antioxidant known to protect the skin from harmful UV rays. Tomatoes can also prove effective in lowering your cholesterol levels.

Cucumber

Cucumbers: This refreshing delight contains 16 calories per 100 grams with 95% water! Cucumbers are full of minerals, vitamins, and electrolytes and are extremely hydrating. It is also known as the classic cooling food which helps maintain the body’s water balance on hot days.

Watermelon

Watermelon: Watermelons contain 30 calories per 100 grams with 91% water. Watermelons are also rich in lycopene which can help protect the heart. The citrulline in the rind and the flesh of watermelon can also ensure smooth blood flow and enhanced immunity.

Apples

Apples:  Containing about 50 calories per 100 grams with 86% water, apple is the fiber-rich snack you must keep in your bag to beat your mid-day hunger pangs. Apples are high in pectin, a type of soluble fiber that encourages weight loss, and releases sugar gradually to help regulate the body’s blood sugar levels.

Other similar fruits and vegetables, such as lemons, cabbages, berries, or zucchini, are commonly included in these lists as well.

Further, because of the high fiber content, these negative calorie foods have a very low glycemic index and release sugar very slowly thereby giving it very little chance to get converted into fat. Additionally, fiber takes longer to flush out from our body and stay for longer delaying hunger.

In contrast, “empty calories” are the ones, which when consumed generate an immense amount of calories. The main source for empty calories food is fat and simple carbohydrate in refined sugar that contains no nutritional value. These fats are solid at room temperature, including shortening, most saturated fat in meat and dairy products and trans fat, manufactured to be solid at room temperature.

Refined sugar spikes the fat-storage hormone insulin, and poor-quality fats impair mitochondrial function and contribute to inflammatory weight gain.

For instance, a piece of dessert consisting of 400 calories may require only 150 calories to get digested by our body, resulting in a net gain of 250 calories which is added to our body as fat!

However, for negative calorie food, if you eat 100 calories of a food that requires 150 calories to digest, then you have burnt an additional 50 calories simply by eating that food.”

Healthy Living By Modern Monk

The take-home Message

Let’s start swapping empty calorie items with negative calorie food items. Making smart and tasty exchange can help you fill up on nutrients and satisfy your taste buds too.

How to Stay healthy in 2020

 

This is the time of the year when people make new year resolutions to lose weight to stay healthy, to be active, etc. Whatever your New Year’s Resolution, a healthy and balanced diet combined with a healthy lifestyle will provide many benefits to 2020 and beyond.

Why not kick off the new year with our 20 habits of Wellness challenge?

Eat breakfast

If you are a breakfast-skipper, I have good news for you! Plenty of healthy, delicious morning meal options are quick, inexpensive, and easy. Try them to have tasty and filling breakfast.

Eat a variety of food

No single food contains all the nutrients we need for them to work at their best. Our diets must, therefore, contain a wide variety of fresh and nutritious foods to keep us going strong.

Cut back on salt

Too much salt can raise blood pressure, which is a leading risk factor for heart disease and stroke.

Reduce Processed food

As Author Michael Pollan says, “The longer the shelf life, the shorter yours…” Foods that are processed usually come in a box or bag and have a long shelf life. These include things like crackers, chips, cookies, cereals, and cake mixes, and they have little to no water content. Processed foods can contain unhealthy fats.

Reduce the use of certain fats and oil

We all need some fat in our diet, but eating too much – especially the wrong kinds – increases risks of obesity, heart disease, and stroke. Industrially-produced trans fats are the most hazardous for health. Replace butter, lard, and ghee with healthier oils such as soybean, canola (rapeseed), corn, safflower, and sunflower.

Limit sugar intake

Too much sugar is not only bad for our teeth but increases the risk of unhealthy weight gain and obesity, which can lead to serious, chronic health problems.

Avoid hazardous and harmful alcohol use

Drinking too much, or too often, increases your immediate risk of injury, as well as causing longer-term effects like liver damage, cancer, heart disease and mental illness.

Don’t skip meals

When you go without food for longer than three or four hours, your blood sugar drops. This can lead to overeating in next meal and feeling too tired to be active.

Focus on the facts

The Nutrition Facts, that is. Don’t let healthy-sounding terms on food labels mislead you. Words like “whole-grain,” “multigrain,” “light,” and “fat-free” don’t tell the whole story. Check the Nutrition Facts label for serving size and calories per serving. Those are the facts, no matter what else the label says.

Make your kitchen healthier

Your success with any goal depends on your commitment to making it easier. Your living environment plays a powerful role here. Today, look at your kitchen and see what changes you can make to encourage your new healthy habits.

Eat a rainbow of vegetables today

The color of a vegetable is a clue to some of the key nutrients inside. By eating a wide variety of colors, you will get a broad range of nutrients. Make sure to fill your plate 50% with vegetables.

Try strength training

Strength training can improve muscular strength, increase bone density, aid in weight management, improve posture and balance and has many other health benefits.

Give deep breathing a try

Take a few minutes right now to sit comfortably and focus on the sensations of your breathing in and breathing out. It will help improve blood circulation and energy levels.

Fit physical activity into your work day

Too much sitting and not enough moving can be bad for our health. So making movement a part of our daily routine specifically during the workday is a great place to start!

Drink 8 glasses of filtered water a day

Drinking enough water maintains fluid balance, which transports nutrients, regulates body temperature and digests food. Proper hydration also promotes healthy bowel movements, keeps our skin clear and flushes toxins.

Try going plant-based for a day

A plant-based diet is a way of eating that emphasizes fruit, vegetables, whole grains, beans, and nuts and seeds over animal products such as meat, fish, poultry, milk and milk products, and eggs.

Schedule yearly checkups/screenings

It’s easier to treat a disease you never get. Find out which screenings you need and when, and take a step for your health this year by setting up an appointment.

Good sleep hygiene

Start today by paying attention to the things you eat and drink in the evening. Make a point of avoiding napping during the day, exercising, and setting a sleep schedule. Make sure to have a sound sleep of 7 hours every night.

Eat with Seasons

Buying produce from local farmers’ markets is a great way to see what’s fresh and seasonal in your area and to make sure you avoid preservatives and other chemicals.

Avoid overeating

Try not to overload your plate with large portions. Make sure vegetables take up the largest percentage when possible.

Now give yourself a big pat on the back. Take time to feel proud of every healthy change you make in your daily habits. Feel grateful for the new skills you learn. Admire yourself for your efforts and dedication. You deserve it!

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