Are Tea Detoxes Safe?

You’ve seen the ads: Drink this tea, detoxify your body! Lose weight, and flaunt rock-hard abs. Seems too good to be true? It is.

Tea detoxes, also referred to as “tea-toxes” are no magic bullet. Despite the name, there’s no proof that these expensive blends will clear specific toxins from the body. Luckily, in healthy people, the liver, kidneys and skin do a great job of ridding the body of toxins. So is there a place for tea-toxing?

Like many trends that pop up, there isn’t much evidence supporting or refuting the overall benefits of tea-toxing. However, taking a look at what’s in these teas provides some insight.

What is tea-toxing?

Marketed as a way to lose weight, cleanse and detoxify the body, boost metabolism and suppress appetite, tea-toxing has picked up steam as the latest way to achieve a svelte and healthy body. Sold under many names — including rhubarb or bamboo teas or simply “detox” — tea-tox cocktails come in a variety of blends and flavors. It’s often recommended to drink the teas for a week up to a month at a time. Prices vary, but most cost around $35 for a seven-day tea-tox package.  

Ingredientwise, each tea-tox blend is different. Some contain herbs like dandelion and milk thistle, which tout properties to support healthy liver function or enhance the natural detoxifying process. When taken in normal doses, these additions don’t pose any major risks to healthy individuals.

Senna leaf is another popular ingredient in tea-tox blends. What does it do? Well, it’s an FDA-approved nonprescription drug used to treat constipation. While safe for short-term use, it is not recommended on an ongoing basis, and you should expect similar GI effects with a senna-based tea detox as you would a laxative.

Licorice is often included as a natural sweetener and touted as a weight-loss aid.  Does it work? Maybe. On the one hand, some research suggests licorice helps reduce body fat when taken in sufficient doses while other evidence suggests long-term use of licorice does pose a number of health risks.

Though they may result in some weight loss, there’s no evidence that these teas will purify or cleanse the body of specific toxins.

Can you lose weight by tea-toxing?

Tea-toxing has become popular because it can result in weight loss –– even if it’s temporary.

Here’s why:

Most tea-tox blends include senna leaf as a main ingredient. Senna’s laxative effect gives tea drinkers the feeling that the body is being cleansed or detoxified. In the absence of food, particularly carbohydrates, drinking lots of water (or tea in this case) can make the belly appear flatter and result in smaller numbers on the scale. Weight loss may also occur due to the fact that some tea-tox programs suggest replacing a meal with teas or going on a special diet, which can independently lead to weight loss.

In most cases, once you put down the tea or resume a regular eating pattern, any weight lost will return.

What are the side effects and safety concerns?

Having a cup of detox tea on occasion presents little risk to most healthy people. However, long-term use is not recommended. Here’s why:

• When used long term or in high doses, senna has been linked to dehydration, laxative dependence and may harm the liver.

• Taking licorice daily for several weeks has been linked to high blood pressure, electrolyte imbalance, paralysis and other conditions.

• Some detox teas may reduce the effectiveness of birth control pills.

• There’s little regulation over detox teas. You can’t be sure how much of an ingredient you’re getting and how it might affect you or interact with supplements or medications.

Bottom Line: Sipping a cup of detox tea is not a fast pass to a healthier body. We all feel a need to clean things up from time to time. Instead of turning to expensive detox teas or elixirs, clean up your diet instead. Add more fruits and vegetables, drink plenty of water, get adequate sleep and stay active to achieve and maintain lifelong health and well-being.

Selected Sources:

Senna. In: Natural Medicines Comprehensive Database. Stockton, CA: Therapeutic Research Faculty. [Updated February 16, 2015; Accessed July 11, 2016].

Licorice. In: Natural Medicines Comprehensive Database. Stockton, CA: Therapeutic Research Faculty. [Updated May 24, 2015; Accessed July 11, 2016].

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Grilled Honey Lime Chicken with Cowboy Caviar

Part bean salad and part salsa dip, cowboy caviar is a vibrant combination of black-eyed peas, corn, tomatoes, onions and avocado. We pour it over grilled chicken, marinated with honey and lime, for a recipe that’s anything but boring. Serve over greens for a low-carb meal or over brown rice for energizing carbs and fiber.

Grilled Honey Lime Chicken with Cowboy Caviar

Ingredients

• 3 1/2 tablespoons lime juice, divided
• 2 tablespoons honey
• 2 teaspoons olive oil
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt, divided
• 4 (5-ounce or 140 grams per breast) boneless, skinless chicken breasts
• 1 (15.5-ounce or 440 grams) can reduced-sodium black-eyed peas, rinsed and drained
• 1/2 cup (80 grams) fresh or frozen and thawed yellow corn, rinsed and drained
• 1 small (90 grams) ripe tomato, coarsely chopped
• 1 small (150 grams) avocado, chopped
• 1/4 medium (30 grams) red onion, chopped
• 2 tablespoons chopped fresh cilantro
• 1/2 teaspoon ground cumin

Directions

Combine 2 tablespoons lime juice, honey, oil, pepper and 1/8 teaspoon salt in a plastic storage bag or shallow container. Add chicken, tossing to coat. Close the bag or cover, and marinate in the refrigerator 15 minutes up to 2 hours.

Meanwhile, make Cowboy Caviar by combining beans, corn, tomato, avocado, onion, cilantro and cumin in a medium bowl. Stir in the remaining 1 1/2 tablespoons lime juice and 1/8 teaspoon salt.

Preheat a grill or grill pan to medium-high. Grill chicken 5 minutes on each side, or until internal temperature reaches 160°F.

Serve each breast with 3/4 cup Cowboy Caviar.

Nutrition Information

Serves: 4 |  Serving Size: 1 chicken breast + 3/4 cup Cowboy Caviar

Per serving: Calories: 357; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 82mg; Sodium: 334mg; Carbohydrate: 38g; Dietary Fiber: 9g; Sugar: 13g; Protein: 37g

Nutrition Bonus: Potassium: 806mg; Iron: 27%; Vitamin A: 2%; Vitamin C: 18%; Calcium: 5% 

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12 Workout Myths That Just Need To Go Away

For every two fitness truths, there’s a lie, and sometimes it’s hard to determine which is which. (Especially when it’s something many of us have just assumed for as long as we can remember.) So, now presenting: Mythbusters, Fitness Edition. Letting go of these 12 fitness misconceptions will help you get better, faster, stronger, and more powerful. Flex on friend, flex on.

Myth #1: Strength training will make you bulk up.

Truth: It’s pretty hard for women to bulk up from a normal strength-training routine because they don’t have as much testosterone as men (the difference in this hormone level makes men more prone to bulking up). In fact, if weight loss is your goal, strength training can actually help you lean out, but you have to keep your nutrition in check, too. “Muscle is metabolically active,” explains Adam Rosante, C.S.C.S., author of The 30-Second Body. Simply maintaining lean muscle mass requires higher energy, he explains. “So, the more lean muscle you have, the more calories your body will burn at rest.” #Science.

Myth #2: You can focus on losing fat from certain body parts.

Truth: Spot-training is not a thing. “Fat cells are distributed across your entire body,” says Rosante. “If you want to lose fat from a specific spot, you need to lose overall body fat.” High-intensity interval training can work wonders—after an intense workout, your body needs to take in oxygen at a higher rate to help it return to its natural resting state. This process requires the body to work harder, burning more calories in the process. Incorporating strength training can help you hit your goals too, since having more lean muscle will help your body burn more calories at rest. (Psst—here are 10 workouts that are insanely effective for weight loss.)

Myth #3: Doing lots of cardio is the best way to lose weight.

Truth: If your goal is weight loss, logging endless miles on the treadmill isn’t always the best approach. Yes, traditional cardio workouts will help create a day-to-day calorie deficit (in addition to a healthy diet), which is essential for losing weight. But in the long-term, since having more lean muscle mass helps your body burn more calories at rest, you’ll be adding to this deficit without doing a thing. A combination of both high-intensity cardio and strength training is a good idea. And don’t forget, when it comes to weight loss, having a smart nutrition plan is key.

Myth #4: Not feeling sore means you didn’t get a good workout.

Truth: While soreness and workout intensity are sometimes connected, how tired your muscles feel isn’t always a good indicator of a solid sweat session. “Being sore doesn’t necessarily mean it was a great workout—it just means that a significant amount of stress was applied to the tissue,” says exercise physiologist and trainer Pete McCall, M.S., C.S.C.S., host of the All About Fitness podcast. “You can have a great workout and not be sore the next day,” he says. Proper recovery will help prevent achy muscles. “Refuel within the first 30 to 45 minutes post-exercise, stay hydrated, and get enough sleep—all of these things can help boost recovery and minimize soreness.”

Myth #5: You should give 100 percent effort during every workout.

Truth: Sort of. You should try your best to stay focused, be present, and give 100 percent during every workout. But not every gym session should require a balls-to-the-wall level of intensity. And if you are sore everyday, that may be a sign that you’re going too hard. “It’s not a good idea to exercise at too high of an intensity too frequently—it limits recovery and can lead to overtraining,” says McCall. Ideally, to avoid putting too much stress on your body, you should only be going extra hard two to three times per week.

Myth #6: Strength training means using machines and heavy weights.

Truth: Strength training means using resistance to work your muscles—and that resistance doesn’t necessarily have to come from a machine or a heavy weight. (Hello, killer bodyweight exercises!) Aside from your own bodyweight, you can also use tools like kettlebells, medicine balls, and resistance bands to add resistance. None of that around? Here are 13 incredible bodyweight moves you can do at home.

Myth #7: Sweating a ton means you worked your ass off.

Truth: Not necessarily. “You sweat because your core temperature increases,” explains exercise physiologist Tracy Hafen, founder of Affirmative Fitness. Yes, your muscles create heat when you exercise so a tough workout will increase your internal temp, she explains, but it also has to do with the temperature you’re working out in. “For example, you’re not going to sweat as much in 40-degree weather as you would in 80-degree weather,” Hafen explains.

The humidity in the air also plays a role. “It’s not sweating that cools you off, it’s the evaporation [of sweat]. You’ll feel like you’re sweating more when it’s humid because sweat can’t evaporate.” (This is also a reason to be careful exercising in hot, humid climates, because your body temperature will keep increasing.)

Myth #8: Crunches are a great exercise for your abs.

Truth: Meh. Crunches probably aren’t going to hurt your core strength, but they’re not the most efficient exercise you can do to strengthen your midsection. “Your ab muscles are designed to work most effectively when you’re standing upright,” says McCall. Of course, there are plenty of great abs exercises that aren’t completely upright (for example, this perfect plank), but these four standing abs moves will set your whole core on fire.

Myth #9: You have to do at least 20 minutes of cardio to make it worth your while.

Truth: You can get an amazing cardio workout in less time by utilizing high-intensity interval training. “High-intensity cardio challenges the respiratory system to work efficiently to deliver oxygen to working muscles,” says McCall. “If the system is stressed hard enough, it doesn’t require a lengthy workout for results.” Plus, high-intensity training creates an afterburn effect, meaning you continue burning calories after you’re done. One approach is Tabata, or 20 seconds of hard work, 10 seconds of rest for eight rounds total, which adds up to a four-minute routine. Here’s what you need to know about Tabata.

Myth #10: You need to stretch before a workout.

Truth: While it’s true that you shouldn’t just jump right into a workout, dynamic warm-ups are where it’s at—you can save those static stretches for afterwards. “Your pre-workout goal should be to improve mobility and elasticity in the muscles,” says Rosante. This is best done with foam rolling and a dynamic warm-up, where you keep your body moving (instead of holding stretches still). This preps your body for work and helps increase your range of motion, which means you can get deeper into exercises (and strengthen more of those ~muscles~). Try this five-minute warm-up, or the warm-up section from this 30-minute workout.

Myth #11: Yoga isn’t a “real” workout.

Truth: “People who write off yoga probably have an image of yoga as series of gentle stretches—they clearly haven’t taken a tough yoga class,” says Rosante. “The first time I took one was at Jivamukti Yoga Center, and was a radically humbling experience. It’s been one of the best additions to my routine, both for my body and mind.” While there are some blissfully relaxing yoga classes out there, tougher types (like Bikram and power Vinyasa yoga) can definitely leave you sweaty, sore, and satisfied. Can’t make it to class? Here’s a yoga-flow sequence for stronger abs you can do at home.

Myth #12: You should work out every day.

Truth: Definitely not true—hallelujah! When you work out, you’re breaking down muscle fibers so they can rebuild stronger. However, to do this, you need to give your body time to recover from working out. Aim for one to two days per week of active recovery rest days—that means doing something that doesn’t put stress on your body, like gentle stretching or a walk. So, you’re definitely off the hook for that seven-days-a-week workout plan.

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How to Find an Accountabilibuddy

Every day, when I check Facebook, there’s an ad on the side of the screen promising, “one crazy trick” to six-pack abs, packing on muscle, or dropping fat, and that “I won’t believe it!” You might see these ads, too, and hopefully you’re are just as skeptical I am. But I started thinking about it and there is a crazy trick to reaching any and every health and fitness goal. It’s simple. It’s easy. It works. And it’s free. Everyone who is successful relies on it, but no one talks about it in magazines, because the industry doesn’t want to you to know how great this secret is…

It’s having an accountabilibuddy!

You know and I know that change happens in dedicated communities. AA, the Marine Corps, book clubs, and gym buddies are all examples of people who come to together in order to support and keep each other accountable to a new, higher standard. It’s FREE and it works. In fact, it works in our community, too: MyFitnessPal members who share their food diary with friends in the app lose twice as much weight as users who don’t share.

I stopped training people one-on-one a year ago in order to create small, dedicated communities that keep each other accountable and share the daily fight that comes with changing when change is hard—and my success a coach has sky-rocketed! I want you to find people to share that fight with you! Here are my tips for finding an accountabilibuddy.

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Achieve your #ResolutionReset goals with the help of the Under Armour Scale, now $60 off for MyFitnessPal users! It’s the easy, seamless way to weigh-in, and it shares your weight with MyFitnessPal so you never have to manually log again. You’ll also receive 3 free months of MyFitnessPal Premium and MapMyFitness Premium so you can reach your fitness goals even faster.

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1. Find the Arena You are not the only one struggling to put yourself out there and make hard choices. There are others out there just like you. People in the MyFitnessPal forums, your friends who are all sick of the endless yo-yo dieting, you can find the communities with the people “whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds,” to quote Teddy Roosevelt.

2. Let go of perfect Because it doesn’t exist. I’m going to get this out of the way now—you’re not going to be perfect. You’re going to struggle. “When we spend our lives waiting until we’re perfect or bulletproof before we walk into the arena… we squander our precious time. Perfect and bulletproof are seductive, but they don’t exist in the human experience,” says Brené Brown.

3. Be open Being accountable and being ready to change means being open. It means being open to eating new foods, trying new activities, and trying really hard to do something amazing in full public view. But that is the only way change happens. So be open to new friends. New ways of thinking. New ways of looking at yourself, your body, and your choices. “Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing,” says Helen Keller.

4. Prepare for adventure Risky, courageous, bold, and new, the journey you will take with your Accountabilibuddies will not be comfortable, but it will be well walked. Millions of people every year choose to change their health and lifestyle choices, and there are 65 million of them here on MyFitnessPal. “We have not even to risk the adventure alone, for the heroes of all time have gone before us… and where we had thought to be alone, we shall be with all the world,” says Joseph Campbell.

5. Offer to be someone else’s accountabilibuddy The scariest part of asking for help, for most people, is the fear of being vulnerable or appearing needy. So instead of asking for help, offer it. You don’t have to be a genius or a professional to be helpful. You just have to be a good person going through the same thing as someone else. “Docendo discitur [One learns by teaching],” says Seneca the Younger.

You’ve probably noticed that most of the suggestions I have made for finding your Accountabilibuddies are not external, but internal. That’s because I’ve noticed that most of the friction in finding people to help keep us accountable does not come from other people. Most people are more than happy to help, and we know where to find other people who share our struggles (hint: a lot of them have downloaded this app and will comment on this post… scroll down!). Much of what keeps us from finding the help we need, is that we simply never ask.

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MORE TO HELP YOUR #RESOLUTIONRESET

How to Stay Motivated When Starting a New Habit
How to Start the First 30 Days of Your Weight-Loss Journey
MFP Users Reveal the 1 Simple Thing That’s Helped Them Lose Weight

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Starbucks to Offer Almond Milk as Another Non-Dairy Option

Starbucks is planning to add almond milk to their menu, providing a wider selection for customers who prefer non-dairy options with their coffees or frappuccinos. The chain currently offers soy milk and coconut milk.

The almond milk, which will cost an extra 60 cents, will be available in 4,600 select stores beginning on September 6. Customers can expect to see the new selection on all menus by the end of the month.

But don't expect any old almond milk. Starbucks has specially crafted its own version—the company spells it as one word, almondmilk—that “creates a rich foam for hot beverages and is delicious and creamy when served in cold beverages,” according to the announcement.

The decision to add almond milk is an answer to years of requests: Customers have been asking for the dairy alternative on the My Starbucks Idea page, a place where customers can share ideas and suggestions for the company, since 2011. This particular request has since received more than 90,000 votes.

While you wait for the almond milk to arrive in your store, try one of the colored drinks from Starbucks’ secret menu.

 

This article originally appeared on RealSimple.com.

3 Healthy Popsicle Recipes

Refreshing treats for hot summer days.

11 Pantry-Items Nutritionists Stock Up On

When in need of pantry inspiration, ask the experts! We polled a few dietitians and nutritionists about the must-have items that are almost always in their cupboards — and how you can turn these staples into quick, nutritious meals. Here are their favorites:

The expert: Melissa Ireland, MS, RD, certified sports dietitian and consultant for Pepperdine Athletics

1. Canned sardines/salmon: Canned salmon and sardines are at the top of the list for Ireland, who cites their portability and convenience as a reason to have them on hand. They can act as a quick snack or be the star protein atop a salad or alongside quinoa and steamed vegetables for lunch or dinner. They are a source of vitamin D and calcium, necessary for maintaining strong bones and preventing stress fractures in susceptible athletes. They also are a great source of lean protein to meet daily energy demands and aid in muscle repair — and these fish provide essential omega-3 fatty acids, which help calm inflammation and also have a role in keeping your heart healthy.

2. Chia seeds: Small but mighty, chia seeds pack a lot of nutrition in every spoonful. You can blend them into smoothies, add them whole to juices or coconut water — or you can use them to make chia seed “pudding” by mixing a couple of spoonfuls with your favorite nondairy milk and refrigerating overnight. These seeds are a plant-based source of the omega-3 fatty acid ALA, which the body converts to EPA and DHA, usually found in fish. Chia seeds are also high in fiber and — unlike flaxseeds, which need to be ground to unlock the nutrients — can be added directly to your food for a nutrient boost.

3. Instant oats: A quick, nutrient-dense and energizing carbohydrate source for athletes on the go, plain instant oatmeal makes a great early morning pre-workout meal or healthy bedtime snack in lieu of cake or cookies. (Regular oats work just as well. In summer, try overnight oats: Mix oats with milk or yogurt, and refrigerate, then top with fresh fruit and nuts in the morning.) Oats, in both instant and regular forms, are a low-glycemic food that provide slow-burning fuel, helpful for many athletes.

4. Canned beans: This ready-to-go source of plant-based protein is great for busy athletes who don’t have time to cook all meals from scratch. Ireland suggests adding them to a salad for a well-balanced meal. You can also put them on top of a baked sweet potato with salsa and cheese or make them into hummus to eat with crackers or bite-size veggies. Alternately, dried beans can be batch-cooked and placed in containers for easy homemade meals during the week. Though not as convenient as canned beans, they still provide the same slow-digesting carbohydrates and satiating fiber.

The Expert: Sonja Goedkoop, RD, lead dietitian at Zesty

5. Salsa: This refreshing Mexican condiment is more than just a dip for chips, says Goedkoop. She always keeps a jar of salsa around for a light, flavorful addition to homemade Mexican food, as a topping for a quick egg dish or even in place of dressing on a salad. Salsa is packed with nutritious ingredients like vitamin C-rich tomatoes and is a great alternative to traditional high fat or sugary sauces.

6. Quinoa: Goedkoop prefers quinoa to rice due to its fluffy texture and quick cooking time. It is a whole grain and one of the only plant-based foods that contains all nine essential amino acids, making it a good source of protein. It makes a great side dish, or you can make it an entire meal by mixing in beans, herbs and fresh vegetables.

7. Balsamic vinegar: One of Goedkoop’s kitchen must-haves, balsamic vinegar can be used in so many ways. In addition to making a simple salad dressing when combined with olive oil, it also adds a mildly sweet flavor when drizzled over roasted veggies — and it brings flavors together when added to soups or sauces. Balsamic vinegar is a low-calorie, low-sugar alternative to traditional dressings.

The Expert: Leandra Rouse, Nutritionist and Health Coach

8. Dates: Rouse’s favorite whole-food alternative to sports drinks, bars and gels, dates are small and lightweight, so they can easily be carried in a pocket for a long run or bike ride. Dates are also a nutritious way to sweeten your foods — add a couple to smoothies, or chop them up and use in baked goods or raw energy bites. Dates are high in simple sugars and carbohydrates that are essential for endurance sports, and they are also packed with fiber and nutrients like potassium to protect against muscle cramps.

9. Raw cashews: Rouse sings the praises of versatility in raw cashews, another of her pantry staples. These nuts can act as a substitute for cream and milk in many recipes, particularly helpful if you (or a family member) is lactose intolerant. After soaking for at least 15 minutes, they can be blended with water to make cashew milk for lattes and cereal or with lemon juice and water to make a cashew “cream” that can be made sweet or savory.

The Expert: Amyjo Johnson, Nutritionist

10. Legume pasta: Johnson stocks a variety of pasta made from legumes (lentils, beans, etc.). Pastas like black bean spaghetti and chickpea penne are gluten-free options, but, more importantly, they’re packed with long-lasting energy as well as more protein and fiber than regular pasta. She also likes to feed this type of pasta to her kids for a sneaky boost of nutrition.

11. Whole-grain couscous: Quick-cooking millet couscous is also a favorite of Johnson’s.  Prep some vegetables while the couscous is cooking, add olive oil and lemon juice, and you can have a meal ready in about 10 minutes.  

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