Walk With the Doc Saturday April 15th, 8:00 am The 10 Day Detox Diet The ‘10 Day Detox Diet’ is an idea popularized by Mark Hyman M.D. in his book, “The Blood Sugar Solution 10-Day Detox Diet Cookbook.” In the first 50 pages he describes a diet that’s based on eating high quality protein, carbohydrates and fats in moderation. At its essence, his diet replaces processed foods, sugar, flour, and potentially inflammatory foods with whole fresh food. With that as the basic regimen, the body is expected to do the rest. The next 300 pages provide 150 recipes that follow his nutritional guidelines. The detoxification part is mostly about avoiding high glycemic foods and refined foods. A goal of Dr. Hyman’s 10 day diet is breaking the food addiction cycle. As Dr. Hyman asserts, “The only solution to food addictions is a detox to break the cycle. Try asking a cocaine or heroin addict to “cut down.” Forget it. Once you take back control of your biochemistry and body, you can be more flexible, but in the beginning you have to think about this as you would any other addiction. You must unhook from the biology that drives your behavior.” Dr. Hyman’s book follows a theory proposed by Dr. Lutwig in his book “Always Hungry” that suggest overeating doesn't make you fat. It’s the process of getting fat that makes you overeat.” The premise is that willpower is not the answer. What we need is food that helps our body work correctly. In essence Dr. Hyman proposes that body weight is more about our biology than our willpower and that certain foods trigger fat cells into sucking in and hoarding too many calories. The book could be seen as a manifesto about dangers in the Standard American Diet (SAD). For the most part, the book is in line with current thinking about nutritional practices for an average person. The dilemma here is that almost no one is average. We each have different needs based on our genetics, activity level and current state of health. The 150 recipes seem nutritious and likely to be tasty. What some will find bothersome are long ingredient lists that tend to be quite a bit different than what most have in their kitchen. You may also have trouble imagining what the dishes will look like without pictures. Most recipes will require considerable time to gather the 10-15 ingredients needed plus time to prepare. Of course, if you have time and enjoy cooking, the challenge may be a plus. For me, exploring new and complicated dishes is a dream job I rarely find time for. Both Dr. Hyman and Dr. Lutwig have websites promoting their books, online courses and various supplements. While their advice is generally safe and likely to be helpful, promotions by “researchers” don't sit well with me. Personally, I would buy ingredients and supplements locally. Diets promoting detoxification (removing toxic substances from the body) in a matter of days have been around for decades. These diets rarely have scientific evidence to back them up. Suggesting significant detoxification in 10 days does come across as self-serving given the tie in with products promoted. Granted, any diet that improves the quality of food will likely have some long-term detoxifying effects. Just don’t expect noticeable results in 10 days. Dr. Hyman’s goes beyond the basic nutrition/cookbook format with a wide range of advice for changing eating habits including five strategies that can help families create an environment more conducive to a fun, convivial meal. His suggestions include: 1. Reclaim your kitchen. Eliminate refined foods, foods with high fructose corn syrup, hydrogenated fats, sugar, etc. Fill your refrigerator and shelves with real, fresh, whole foods. Beginning in the Spring, shop for locally grown foods at one of the many area farmers markets. 2. Learn how to shop and cook. You can make this a family activity, and it does not need to take a ton of time. Keep meals quick and simple. 3. Make your kitchen inviting. A music playlist of family favorites can help put everyone in a good mood. Stools by the counter are especially inviting. Make the kitchen a place where your family wants to gather. 4. Reinstate the family dinner. In “The Family Dinner,” Laurie David suggests a set dinnertime, no phones or texting during dinner, everyone eats the same meal, no television, water, invite friends and family, everyone clean up together. 5. Eat together. No matter how modest the meal, create a special place to sit down together, and set the table with care and respect. Savor the ritual of the table. 6. Learn, how to make dinner conversation deeper and more meaningful with dinner conversation advice from Lauren Zander. Family dinners have been linked to a lower risk of obesity, substance abuse, eating disorders, and more. Get your family involved. Then, let the fun begin with prepping ingredients, cooking and enjoying the results. For more ideas read, “How to Make Dinner Conversation Deeper and More Meaningful” Overall, “The Blood Sugar Solution 10-Day Detox Diet Cookbook” by Mark Hyman M.D is a nice collection of ideas for changing dietary habits and reminders of why we need to change. The book is available from the local library. Nancy Neighbors, MD Huntsville Plant-Based Living Discussion Group Perhaps a plant based diet sound appealing but you’re having difficulty getting started. The ‘Huntsville Plant-Based Living Discussion Group’ sounds like an interesting place to gather ideas. The goal of this local group is to give support to anyone interested in living a more plant based lifestyle. Meeting locations vary from cafeteria spaces at Whole Foods to potlucks in private homes. Meeting topics include the connections between diet and diseases, being a vegan athlete, vegetarian resources (podcasts blogs, books, movies, etc.) and vegan/vegetarian nutrition. Perhaps you or a friend already meets with this group? If you have more information about the group let me know. If you have first hand information, send along a review I can share in future news. Click here for the group’s contact information and Meet-Up web page. Let’s take a walk Date: Saturday, April 15th Location: Jones Family Park (see map) Time: 8:00 am (Meet in front of Yogurt Mountain) Yogurt Mt. is the last store at the end of Valley Bend Shopping Center). If cloudy, bring an umbrella, we walk come rain or shine. Click here for Dr. Neighbors’ 2017 news page |
