Healthy Detox for 2020
Diet, eating habits, exercise and losing weight always make it to the top of the list when it comes to New Year’s Resolutions. Every year around this time, I commonly get the question from athletes about wanting to go on a detox, cleanse or there is an increased curiosity about following a new diet after holiday feasting. I find that clients are either looking for something to help them “reboot” after the holidays, or are looking to get into shape or meet body composition goals before school, competitive season and training begins. As we have learned in previous blog posts, all macronutrients (proteins, fats and carbs.. yes carbs!) are vital to an athlete’s health and performance and fit into their daily eating plan (Check out our Mpowher Blog Post, “Take Control of Your Everyday Nutrition Practices by Adding These 3 Nutrients”).
Traditional weight loss diets may aid in weight loss at the beginning, however, they are difficult to sustain and the majority of people will regain the weight they have lost in 1-5 years. Not to mention, restrictive eating patterns that leave out certain macronutrients can also hurt mental and physical performance. In addition, if weight loss is a goal, solely using the number on the scale as a performance indicator is not recommended. If you are an athlete concerned about weight or body composition, I recommended connecting with a sports dietitian before changing your dietary habits.
In addition, fasting programs, detox programs, juice cleanses, etc. are also restrictive. At this time there is not enough long-term evidence to support the use of fasting methods to help improve a competitive athlete’s performance. Detox programs and juice cleanses, often claim that they help purify the body, prevent certain conditions and help aid in weight loss, however, more research is needed on these claims.
The Body has its own Detox and Cleansing Process:
There may be times when a body may need a physiological and/or psychological reboot. Before we review foods and lifestyle tips to help with this.. Let’s get a little science-y for a second!
The body comes with its own detoxification “system” mainly with the help of the liver and kidneys. Our skin and gastrointestinal system (GI) also help with this. Toxins may include byproducts of regular metabolism, toxins from the external environment and those from foods. Toxins and products that enter the body or are produced within the body need to be transformed and excreted through urine, feces, sweat or respiration. The body is able to make this happen, through a variety of biochemical processes, where it converts toxins or products into compounds that can be eliminated.
Therefore, in my current approach, I encourage an overall fueling and lifestyle plan that helps support this process. My fueling plan does not include foods that one cannot eat and it does not focus on weight loss as a way to reboot the body. Check out the list below!
Performance-Approved Foods and Eating Habits for a Healthy “Detox”:
Set meal and snack times, while also listening and honoring your hunger cues. Focus on not going too long without eating (I always encourage eating every 3-4 hours)!
Increase healthy cooking methods such as steaming, boiling and baking.
Focus on eating at least 5 servings of fruits and veggies daily (all vegetables and fruits count!)
Boost fiber! This will help keep your digestive system healthy (Start with fiber from whole grains, veggies and fruits)!
Boost lean protein sources (through animal or plant sources). Look for ways you can add protein to each meal and snack!
Increase foods that help protect the liver (Some of my favorites include: beets, avocado and cruciferous veggies- like broccoli and cauliflower!). For example: Avocado can be added to salads, paired with snacks, used as a dip or even blended into a smoothie! Beets can also be incorporated into a meal or snack. I love adding cooked beets to salads!
Increase foods that help increase glutathione production. Glutathione is an antioxidant that helps support the liver’s detoxification and immunization process. Garlic, onions, cruciferous veggies like broccoli, cauliflower and cabbage can help with this (just to name a few), while limiting toxins that can affect liver health such as alcohol and tobacco use.
Increase consumption of natural sugars that are present in fresh fruits and those from dairy. Added sugars can be found in but not limited to: sauces, dried fruits, sugary beverages, many sports snacks, cereals and candies. We are not labeling added sugars as bad, just encouraging to consume foods with more natural sugars and cut back on added sugars during meals and snacks when not training. The 2015 Dietary Guidelines for Americans recommends limiting added sugars to no more than 10 percent of daily calorie needs. Technically, for an athlete on a 3500 kcal diet, no more than 85 gm of added sugars are recommended. Although this number seems higher than general recommendations given to non-competitive adults, rather than focusing on the number, I encourage athletes to focus snacks formulated for sports which can be higher in added sugars, around and during performance for extra energy. Timing these snacks around and during performance, while still meeting healthy nutrition goals at meal times will provide athletes with a competitive edge!
Look for foods that help support the gut! Consider adding naturally fermented foods like yogurt, kefir, or kimchi.
Hydration: Focus on hydrating with water, and unsweetened beverages. I am recommending at least 3-4 liters per day and to add an addition liter (~4 cups) for every hour of performance. If you need additional electrolytes during performance, alternate water with an electrolyte-enhanced beverage! Check out our Mpowher post on hydration for more information! (“An Overlooked Way to Gain a Competitive Edge”)
New Year, New Goals, Same You?
For 2020, I have been spending more time encouraging my athletes to focus on goals that are not just those focused on changing their bodies. I understand that fitness is important for athletic performance and there may be body composition goals (such as building more lean body mass) set with athletic performance coaches and dietitians, however, mental well-being is also just as important for their sport! Here at Mpowher we are challenging our athletes to set intentions that support mental well-being in addition to optimizing nutrition practices. Tips that work for one person may be different for another! Feel free to share what your goals of 2020 are with us by tagging us in your posts or social media stories! @mpowherathlete.
2020 goals that are not focused on losing weight and restrictive eating patterns include:
Adding new movement and activities that help increase mindfulness and fun into your day: Choose at least one day per week where you can add movement that is not your sport. This might include hiking, dancing, golfing, walking along the beach, a boot camp class, cycling, boxing, or yoga! Before you take on a new activity make sure to connect with your physician and/or athletic trainer if at the collegiate or professional sport setting. Other Activities include: meditation, art, learn a new language, consider playing an instrument, watch a new movie each week, writing in a journal, and/or reading!
Mental Health: If you feel that you are struggling with anxiety or depression, or just need someone to talk to, reach out to a mental health provider -- it is always great to have someone to speak to about what may be currently going on in your life!
Visions for your goals both personal and professional: I love goal setting! I encourage athletes to focus on both their personal and professional goals and list steps that will help them achieve these goals.
For more information on resources that Mpowher provides, feel free to e-mail us at: team@mpowherathlete.com
AUTHOR: YASI ANSARI
Yasi is a Registered Dietitian Nutritionist (RDN) and Certified Specialist in Sports Dietetics (CSSD). She specializes in sports nutrition and women's health. She is based in California and currently consults one-on-one with female athletes, coaches and sports teams at local universities and high schools. Growing up in the performing arts, Yasi understands the importance nutrition plays in the day-to-day of an athlete.
Her goal is to empower female athletes through nutrition education and to help them improve health and performance by adopting sustainable and sound nutrition practices that will help meet high training demands and recovery needs. Yasi Ansari earned her undergraduate degree in Mass Communication Studies from the University of California, Los Angeles (UCLA), and a Master of Science Degree in Family and Consumer Sciences with a distinction in Nutrition and Dietetics from the California State University, Northridge.
Instagram: @yasiansarinutrition