Veggie Blog

You may have read that some herbs can clean toxins out of your body and strengthen your immune system. It is a popular idea, and the herbs involved, such as dandelion, milk thistle, nettle and psyllium, are easy to buy. Before you add them to your routine, it helps to see what is actually known.

What does your immune system need?

Your immune system is a network of cells, tissues and organs, including the lymph nodes, that defends you against germs. It does not accumulate “toxins” that have to be flushed out, and you cannot switch it into a higher gear with a supplement. The things that help are not glamorous: enough sleep, regular exercise, a varied diet with plenty of fruit and vegetables, not smoking, limiting alcohol and keeping up to date with recommended vaccines. Your liver and kidneys are the organs that filter and remove waste products, and they do that job without any help from herbs when they are healthy.

Do detox herbs work?

The National Center for Complementary and Integrative Health says that there is no compelling research that “detox” diets and products remove toxins from the body or help with weight control, and that some detox programs can be unsafe or falsely advertised. For herbs, this means that the claims on the label usually go further than the evidence. Here is what is known about some of the most common ones:

Dandelion: Dandelion is used in food in many places, and in the amounts found in food it is considered likely safe. However, NCCIH reports that there is no compelling scientific evidence supporting its use for any health condition. Larger amounts might interact with medicines such as blood thinners, diabetes drugs and water pills.

Milk thistle: Milk thistle has been used for centuries for liver complaints, but the NCCIH page on milk thistle says there is not enough high-quality evidence to reach firm conclusions about its effects on health conditions. It is generally well tolerated, although people who are allergic to ragweed and related plants may react to it.

Psyllium: Psyllium seed husk is a source of soluble fiber. It bulks up stool, and it is a mild laxative that can help with constipation. It can also modestly lower cholesterol, but it does not “absorb toxins,” and you should take it with plenty of water.

Cascara sagrada: This is a stimulant laxative, not a tonic. In 2002 the US Food and Drug Administration removed cascara sagrada from over-the-counter laxative products because its safety and effectiveness had not been shown.

Nettle and burdock: These are traditional herbs, often used in teas. We could not find reliable human studies showing that either one cleanses the body or strengthens immunity, so treat any such promise with caution.

How can you use herbs safely?

First, talk to your doctor or pharmacist if you take any prescription medicine, have liver or kidney disease, or are pregnant or breastfeeding, because herbs can interact with drugs and affect the body in ways that are not always obvious. Second, buy from a reputable maker, because the strength and purity of herbal products vary. Third, never use a herb to replace medicine you have been prescribed, or to treat a serious illness. And do not use stimulant laxatives for more than a short time.

What is the takeaway?

A cup of herbal tea can be pleasant and relaxing, but it will not cleanse your immune system. If you want a stronger body, spend your time and money on food, sleep and movement. For more on individual herbs, see our posts on detox herbs and what home remedies can and cannot do, body detox the easy way, what the evidence says about cleansing the body and how to judge body detox products before you buy.

Group fitness classes are a popular way to get exercise without having to plan every move yourself. There is an instructor, there is music, there are other people in the room, and the workout is already set. The hard part is finding a class that suits you and then showing up week after week.

Why people like classes

Classes add structure. You know when the session starts, what kind of workout it is and how long it lasts. An instructor can show you good form and offer easier or harder versions of a move. And for many people, exercising alongside others feels more fun than working out alone, which makes it easier to keep going.

A class can also take the guesswork out of variety. If you get bored with the same machines, trying a different style each week keeps things fresh and can show you what you really enjoy.

Common types of classes

Names differ from place to place, so read the description or ask the instructor what to expect. These are some common styles:

• Yoga: slow, controlled movement and breathing, with a focus on flexibility, balance and relaxation. Our post on the 12-step salute to the sun shows one simple sequence you can try at home.
• Pilates: small, precise movements that work the core, the back and the hips.
• Indoor cycling: a music-driven ride on a stationary bike, with changes in speed and resistance.
• Aerobics and dance workouts: repeated steps to music that raise your heart rate.
• Strength and conditioning: exercises with weights, bands or your own body weight.
• Boxing or kickboxing style classes: punches and kicks in combinations, usually without contact.
• Water classes: exercise in a pool, which many people find gentle on the joints.

How to choose the right class

Start with your goal and your level. If you are new to exercise, look for classes labeled beginner, gentle or all levels. Starting with an advanced class is a common reason why people quit in the first week.

Think about what you enjoy. If you hate loud music, a quiet yoga class may suit you better than a high-energy dance session. If you like a challenge, a cycling or strength class may appeal. Try a few different types before you decide, because the instructor often matters as much as the style.

It also helps to check the practical side. Look at the schedule and choose times that you can really keep. Ask about class size, whether you need to book a place and whether there is a trial class. And tell the instructor about any injuries or health conditions before you start so that they can suggest changes.

Staying consistent

Consistency matters more than intensity. A moderate class that you attend every week will do more for you than a hard class that you attend twice and then drop. Here are some ideas that help.

• Choose one or two fixed class times each week and treat them like appointments.
• Go with a friend or make friends in the class, since people notice when you are missing.
• Keep your bag packed with shoes, a water bottle and a towel so that there is no excuse at the last minute.
• Arrive a few minutes early so that you can pick a spot and talk to the instructor.
• Rotate two or three styles to avoid getting bored, and rest between harder sessions.
• Look back after a month and notice what has changed, such as your energy, your mood or how you handle the stairs.

If you need a lighter start between classes, our post on moderate exercise for fitness and our article on lifetime fitness and realistic goals are good places to begin.

Listen to your body

A good class should leave you tired but not hurt. Warm up properly, drink water and slow down or stop if you feel dizzy, short of breath in an unusual way or feel sharp pain. It is fine to skip a move or to take a break. If you have a health condition, are pregnant, take medication or are returning after a long break, speak with your doctor before joining.

The best class is simply the one you enjoy enough to come back to. Try a few, stick with the one that fits and give yourself a few weeks before you judge it.

Personal skin care basics

Ask ten people what personal skin care means and you will get ten answers. For one person it is a regular visit to a beauty salon, for another a dab of cream now and then, for a third an occasional treatment once a month or once a year. In reality it is neither difficult nor costly. Personal skin care is a simple routine that looks after what your skin needs.

Start by working out your skin type (oily, dry, sensitive or normal) and look for skin care products made for it. Expect to test several products before you find the right ones. The routine below suits most people with normal skin.

Cleansing

First comes cleansing. Every cleanser is built from oil, water and surfactants (wetting agents). Oil and surfactants pick up dirt and grease, and water carries them off. Soap-free cleansers are the gentler choice, and lukewarm water is better than hot or cold, both of which can harm the skin. Do not wash too often, because over-cleansing can leave your skin dry and sore.

Exfoliating

Second is exfoliating. Your skin naturally sheds old cells and replaces them with new ones, and exfoliation gives that process a push. Dead skin cells on the surface make skin look dull and can block creams and lotions from getting through, which is why removing them improves how well your other products work. Do it after cleansing. How often depends on your skin type and on the method you use: start gently, for example once a week, and the stronger the exfoliation, the less often it should be done. Oily skin often tolerates more, and dry or sensitive skin should be exfoliated less. Stop if your skin gets irritated.

Moisturizing

Third is moisturizing. Even oily skin needs a moisturizer, which locks in moisture and also attracts some from the air. A thick layer is not better: too much can block the pores. Apply it while your skin is still a little damp for the best result.

Sun protection

Fourth is sun protection. Many daytime moisturizers contain a UV filter, which gives you two benefits at once. Wear sun protection every day, cloudy or not. A broad-spectrum product with SPF 30 or higher is the usual advice, and it only works if you apply enough.

In the end, the best routine is the one that suits your own skin, and you will find it by adjusting the products and the amounts over time. If you have a skin problem, see a dermatologist before trying new personal skin care products.

Atkins and intestinal problems

The main complaint of people who follow the Atkins diet is the intestinal problems that come with reducing carbohydrates. These problems can include constipation and diarrhea. These symptoms can happen to anybody at some point, but people on a low-carb diet are especially prone.

Diarrhea

Most commonly, dieters experience diarrhea during the first days of induction. It is often a result of the body adjusting to the sudden change in diet and, sometimes, to new low-carb products. Some people say that it marks the beginning of ketosis, but it is not a sign that you are burning fat, so do not welcome it as a good thing.

Constipation

Constipation is often a result of too little fiber in the low carb diet. Whole grains, legumes and fruit are the main sources of dietary fiber, and they are all restricted in the initial phases of the Atkins diet.

However, you should not be scared away from the low-carb program because of these issues. There are many solutions that can prevent these symptoms or help with them and allow you to stay on the diet plan.

The best fix is to make sure you eat the right amount of low-carb vegetables in your daily diet. In the induction phase, you can eat up to 20 grams of net carbohydrates per day, and most of that, about 12 to 15 grams, is meant to come from low-carb vegetables. That is a generous amount of salad and cooked vegetables. Some people are tempted to use their carbohydrate grams on cheese or artificially sweetened soda. Eating enough vegetables is a vital part of maintaining intestinal health while following the Atkins plan. It is also important to drink plenty of water every day and get exercise. Both of these steps can help with intestinal problems.

If you are experiencing constipation specifically, there are many ways to get relief. When you switch from a diet heavy in processed and sugary products, your body needs some time to adjust to this new way of eating. You will need to make sure to increase your fiber intake with suitable vegetables and fruits (certain fruits are allowed after the initial induction phase). You can also try a fiber supplement such as sugar-free Metamucil.

Make sure you are eating enough fats and oils, as some people find that a very low fat intake makes constipation worse. Adding a tablespoon of olive oil or flax oil to salads or cooked vegetables can help your intestinal health. Also, try to include a variety of vegetables in your salad. Pale iceberg lettuce does not have much fiber in it. Try dark green lettuces or have a serving of dark green steamed vegetables (broccoli, asparagus or spinach are good choices).

If these tips do not work, try cutting out highly processed foods for a few days, such as pickles, mustard, diet soda, ham, bacon and bottled salad dressing. Many of them are salty or contain additives, and some people find that this reduces fluid retention and sometimes helps with bowel movements.

Diarrhea should not be a big problem after the first days of the induction plan. However, on some occasions it does last longer. First, look at your diet. If you are eating low-carb protein bars or other sugar-free products, cut them out. They may contain sweeteners such as glycerine, sorbitol and maltitol, which are known to cause diarrhea and gas. Homemade low-carb desserts may also be a cause of problems. Many use maltodextrin, which is not a sweetener but a carbohydrate made from corn, and it can upset some people.

If you are not used to eating raw vegetables every day, this may be a cause of diarrhea. Understand that your body will adjust to the vegetables and the intestinal side effects will not last forever. Make sure you are chewing your raw vegetables thoroughly. Using lightly steamed vegetables rather than raw ones can also be a solution to this problem.

Intestinal problems are common during the first part of the Atkins diet. Keep in mind, however, that these problems usually pass within the first few weeks of the new way of eating. If they persist, try the tips above. If they last longer than a few weeks, or if you notice blood in your stool, severe pain or unexplained weight loss, see a doctor.

Pre-Maintenance is the third phase of the Atkins diet, the stage between losing weight and keeping it off. The old version of this post explained it, but much of the text had been garbled by a bad rewriting tool. This version keeps the same ideas and checks them against what Atkins itself publishes. Atkins now sells its programs as plans based on daily net carbs, so older names such as Induction, OWL and Pre-Maintenance may look different from what you see on a current label.

What is Pre-Maintenance?

According to Atkins, you move to this phase when you are within 5 or 10 pounds of your target weight. The idea is to lose the last few pounds slowly, so you ease into a permanently changed way of eating. The phase lasts until you reach your target weight and maintain it for a month. The old post said it can take one to three months, which is reasonable, though the time depends on how much weight you have left and how your body responds.

How fast should you add carbs?

In the earlier Ongoing Weight Loss (OWL) phase, Atkins says you add net carbs in 5-gram steps. In Pre-Maintenance you add 10 grams of net carbs per week, as long as weight loss continues and you have no undue hunger or cravings. A loss of just half a pound a week is fine at this stage, according to Atkins guidance for health professionals. The old post said the same, and warned against adding 20 or 30 grams at a time because smaller steps help you find your personal limit. Interestingly, a large 2018 trial of low-carb and low-fat diets used the same idea: participants added back carbs (or fat) in small amounts each week until they found a level they could keep up for life.

Which foods come back first?

Atkins says you can gradually reintroduce foods such as lentils and other legumes, fruits other than berries, starchy vegetables and whole grains. You still need 12 to 15 grams of net carbs a day from the foundation vegetables, and you add new foods one at a time so that you can see how each one affects your weight and cravings. The old post gave a few examples of foods worth about 10 grams, such as legumes, an apple or oatmeal, but portion sizes matter a great deal, so check a carb counter or the package label for the foods you choose.

What if weight loss stalls?

This is part of the process and not a failure. The old post explained that there is a fine line between gaining, maintaining and losing, and the way to find it is to pay close attention. Atkins advises that if loss stops, slows to less than half a pound a week, or you start to regain, you back down by 10 grams of net carbs (or 20 grams, if necessary) and stop adding new foods. Stay at that level for a couple of weeks, and if loss resumes, try going up by 5 grams instead. See overcoming plateaus on the Atkins diet for more.

Can you average your carbs over a week?

The old post suggested that some people eat 50 grams one day and 90 grams the next, for example, so that they have flexibility around a special meal. I could not find this in Atkins guidance, and the old post itself warned that a high-carb day can trigger cravings the next day. If you try it, keep to your weekly total and stop if cravings return. A steadier routine is easier for most people, and the 2005 report on the National Weight Control Registry found that people who keep a consistent diet on weekdays, weekends and holidays are best able to keep their weight off.

What should you do next?

Keep counting net carbs, keep a note of your weight once a week, and let the scale and your cravings guide each step. If you have a medical condition such as diabetes or kidney disease, talk to your doctor before you add or cut carbs. When you have reached your goal weight and held it for a month, you are ready for the maintenance phase; our post on Atkins diet basics explains the overall structure, and planning for Atkins gives meal-planning ideas. Our guide to carbohydrate cravings on Atkins can help if cravings return as you add carbs. Atkins also publishes a guide for health professionals with more detail on this phase: Guidelines for Phase 3.