Veggie Blog

When people begin the Atkins program they are often tempted by the many low-carb products on the market: snack bars, baking mixes, pasta and bread substitutes. The old version of this post argued that you should use them sparingly and build your plan on fresh foods instead. That advice holds up, but a few of the supporting claims do not, so I have rewritten the post.

What does an unprocessed Atkins plate look like?

Atkins’ own plan is built on foods such as vegetables, meat, fish, eggs, natural cheeses and, in later phases, fruit and whole grains. The old post said that the center of the plan is fresh vegetables and fresh meat, with natural cheeses, some fruit and, in time, whole unprocessed grains, and no packaged meats, canned vegetables or instant foods. Atkins says that in its Pre-Maintenance phase you still take 12 to 15 grams of net carbs a day from foundation vegetables, and that you add foods such as legumes, fruit and whole grains one at a time. Atkins has renamed some of its plans, but the approach is still built around whole foods. Our guide to Atkins diet foods and how to plan lists them.

Are low-carb packaged foods a problem?

The old post said that these products are technically allowed, can help in a pinch with cravings, but are chemically processed, can trigger carbohydrate cravings in some people and may have hidden carb counts. The last point is the one that holds up best. According to the Ohio State Wexner Medical Center, “net carbs” is a term invented by food companies, and neither the FDA nor the American Diabetes Association endorses it. Read the total carbohydrate line, the fiber and the sugar alcohols. Some people find that sweet low-carb foods make them want more, which is worth noticing for yourself, although I did not find a study that proves it. For better snacks, see low-carb snack ideas.

Is bacon a problem?

The old post said that many Atkins dieters eat bacon daily, and that bacon contains sodium nitrite, which is known to cause cancer. The real concern is wider than one chemical. The World Health Organization classifies processed meat (meat that has been salted, cured, fermented or smoked, such as bacon, ham and sausage) as Group 1, carcinogenic to humans, because there is sufficient evidence that it causes colorectal cancer. The WHO says the risk increases with the amount eaten, and that it could not name a safe level. Red meat is classed as Group 2A, probably carcinogenic. The WHO also says meat can be part of a healthy diet and that many national guidelines recommend limiting processed and red meat. So a low-carb plan built on fish, eggs, poultry, vegetables, nuts and olive oil is a better choice than one built on daily bacon. See the WHO questions and answers on red and processed meat.

Are raw foods always more nutritious?

The old post said raw, whole foods contain more vitamins and nutrients than processed ones and that manufactured foods may contain chemical additives. As a rule, fresh foods have fewer additives and less added salt and sugar, and that is the real argument. But “processed” covers a wide range: frozen vegetables and plain canned fish are processed and can be good options. What matters is the label.

What if weight loss stalls?

The old post says to check whether low-carb processed foods are adding hidden carbs, to focus on the foods in the Atkins pyramid and to shop the outer edges of the store. This is sensible, and our post on overcoming plateaus on the Atkins diet has more ideas. If cravings are the problem, read carbohydrate cravings and the Atkins diet.

Can you still use packaged foods?

Yes, in moderation. The old post admits that busy people may use canned soup or canned vegetables from time to time. Check salt, sugar and added carbohydrates, and keep most of your meals simple.

Detox your body in 7 days with internal cleansers

Awareness is one important tool for staying free from illness and disease. With medical costs so high today, it is very expensive to get sick. For this reason, many people are now looking for ways to stay healthy. But the more important question is whether they are ready to make real changes in their lives.

Staying healthy means eating the right kinds of food in the right amounts, avoiding vices like smoking and heavy drinking and, most importantly, living your life to the fullest. If you can keep up with all of these things, you give yourself the best chance of a healthy, illness-free lifestyle.

Your body is exposed to many unwanted substances through the food and drinks that you take in, and even the environment that you live in adds to this load. Normally your liver, kidneys and other organs process and remove these substances very efficiently. Detox products are based on the idea that toxins inside the body build up when this natural process is overwhelmed, although there is little scientific evidence that this happens in healthy people.

Detox diets are very well known nowadays, and many of them involve various herbs and supplements. Others prefer a gentler way to detox your body: a diet that supports the body’s own detox process. Your body removes waste through your skin, lungs, liver, intestines and kidneys, and the lymphatic system also plays a part.

But before starting any detox diet or program, it is wise to consult your doctor first, both to be safe and to get a proper assessment of your present health. This is especially important if you are pregnant, take medication or have a chronic illness.

Some detox programs claim that “toxicity symptoms” get worse during the first days of a cleanse because toxins are being released in large quantities. There is no good evidence for this. Feeling unwell during a cleanse is more likely due to changes in your diet, fibre or caffeine intake. If symptoms are severe or do not pass, stop and see a doctor.

If you are looking for a simple way to support your digestion, one option is an internal body cleanser. These products are marketed as cleansing your internal organs in just seven days.

A typical seven-day cleanser comes in caplet form or in fibre packets, and consists of natural fibre and herbs. Some users say they feel lighter and more energetic after the seven days, or even after the first day. Such reports are personal experiences rather than proof that the product removes toxins; the extra fibre mainly acts on the bowels.

Price is not the most important factor when choosing a detox body cleanser. Check the ingredients and how well your body tolerates them.

Detox body cleansers are easy to use. Since they are made from herbs and fibre, they are usually mild, but herbal laxatives can cause cramps or diarrhoea and can interact with medicines, so read the label carefully.

Detox body cleansers are not hard to find. You can buy them in many drugstores and in online stores. If you decide to try a seven-day cleanse, follow the directions, drink plenty of water, and remember that a balanced diet does more for your health in the long run than any cleanse.

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If you live in a city, finding a yoga class is easy. Finding one that suits you takes a little more thought. Studios, gyms, community centers and adult education programs all offer classes, and they vary widely in pace, style and quality. The best way to begin is to learn the basic postures with a teacher who can correct you and show you how to use props. This guide lists what to look for.

Why start with a class?

A teacher can watch your alignment and adjust a pose before a bad habit forms. The National Center for Complementary and Integrative Health notes that yoga is generally safe for healthy people when done properly, and that learning it alone without supervision has been associated with a higher risk of injury. Sprains and strains are the most common injuries. So a class, even a single introductory one, is a sensible first step. Many studios offer a free trial or a discounted first week. If you cannot get to a class, our guide to learning yoga online explains how to pick a reliable video or website.

What do you want from yoga?

Start by defining your goals. If you want a gentle approach with attention to alignment, look for a class that uses props such as blocks, straps and blankets. Iyengar-based classes are known for this focus. If you want to reduce stress, look for a class that includes breathing and meditation. If you want a more demanding workout, a flowing style such as Ashtanga or Vinyasa may suit you better, though these are harder for beginners. Our overview of yoga postures and styles describes the main styles, and the post on yoga as a lifestyle looks at why so many people take it up.

How do you judge the teacher?

Ask about the instructor’s training and experience. In the United States there is no single national license for yoga teachers, although a number of yoga schools and traditions run their own teacher training programs. Many studios list the credentials of their teachers. Ask how long they have taught, whether they have taught beginners, and whether they are comfortable adapting poses for injuries. A good teacher will ask about your health before the first class and will welcome questions. If you are pregnant, older or have a medical condition, NCCIH recommends talking with your health care provider and telling the instructor so that poses can be changed.

How do you judge the space?

Look for a room that is clean, roomy and well ventilated. Props, sticky mats, straps, blocks and blankets are a good sign. Ideally the room is quiet, but that may not be the case in a gym, where classes may compete with music and weights. Think also about practical points: how many people are in the class, so that the teacher can see everyone, and how far you have to travel. A class that is easy to reach is one you will keep going to.

Which classes should beginners avoid?

NCCIH advises newcomers to avoid extreme practices such as headstands, shoulder stands, the lotus position and forceful breathing. It also warns that hot yoga has special risks related to overheating and dehydration. Look for a class marked beginner, basic or gentle. Before your first session, read our notes on warming up and listening to your body, and keep the basic yoga postures page open for reference.

What if you do not like the first class?

Try another. Teachers differ a great deal, and the first class you take is a sample, not a verdict. After two or three visits you will know whether the style, the teacher and the room suit you. For more background on the evidence and on safety, see the NCCIH page on yoga effectiveness and safety.

This overview of the essentials of Yoga is meant to both broaden and deepen the understanding of beginning students. It covers all the basic elements of this ancient discipline and philosophy of India—including Yoga poses, diet, breath control, meditation, mantras, Kundalini energy, and more. It also includes newly translated excerpts from the scriptures and pays special attention to branches of Yoga, such as Tantra, that are of great interest to Western students but are frequently misunderstood.

What topics does it cover?

It says the book covers the basic elements of this ancient discipline and philosophy of India: yoga poses, diet, breath control, meditation, mantras, Kundalini energy and more. It also includes newly translated excerpts from the scriptures and pays special attention to branches such as Tantra.

What is The Path of Yoga about?

The description calls the book an overview of the essentials of yoga that is meant to broaden and deepen the understanding of beginning students.

Who is behind The Path of Yoga?

The title credits Georg Feuerstein as the author.

Do I need experience to use it?

The description says it is meant for “beginning students”.

This summary is based on the book description on the Amazon page.

What are the main parts of yoga practice?

Beginners often ask what yoga actually consists of. The NCCIH guidance on yoga gives a plain answer: as practised in the United States it typically emphasizes physical postures, breathing techniques and meditation, and it comes in many styles that range from gentle to physically demanding.

A typical hatha-style class, according to the Harvard Health Publishing article on yoga, begins with breath work, moves through postures and ends with a rest. Philosophy, ethics and diet appear in the wider tradition, but a modern class may include very little of it, so look at the course description if the deeper side matters to you.

When you start, pick one style, learn the basic shapes slowly and treat discomfort as information. Check with a doctor first if you have a health condition, and tell your teacher about it.

More on this blog: Yoga Postures: An Introduction to Asanas and Styles and What Is Yoga?

Book: The Path of Yoga by Georg Feuerstein
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First revealed over 2,000 years ago in the Kama Sutra, the link between yoga and sex has been generally recognized but widely ignored – until now. In Sexy Yoga, Ellen Barrett, popular author and instructor for New York’s Crunch studios, offers the modern yoga student a specific program designed to transform and heighten sexual pleasure and lovemaking. Barrett’s program includes a series of asanas (postures) that use yoga’s combination of movement, breathing, and focus to release sexual power. Sensual, erotic, and guaranteed to improve sexual performance, the poses are also designed to improve one’s ability to navigate both the physical and emotional demands of intimacy. Rooted in the rich tradition of yoga but far from an esoteric Indian practice, the program in this book is suitable for everyone from new students to experienced yoga practitioners.

Who is the author?

The title credits Ellen Barrett, who the description calls a popular author and an instructor for New York’s Crunch studios as the author.

What is Sexy Yoga about?

The description says the book offers a specific program designed to heighten sexual pleasure and lovemaking, built on a series of asanas that use movement, breathing and focus.

Does the book promise results?

The description calls the poses “guaranteed to improve sexual performance”. That is marketing wording from the description, which this page cannot confirm.

Do I need experience to use it?

According to the description, the program is “suitable for everyone from new students to experienced yoga practitioners”.

Everything above comes from the book description on its Amazon page.

What does yoga offer when the goal is body confidence?

Yoga is often taught as a way to feel at home in your body rather than to change its shape. The Harvard Health Publishing article on yoga notes that yoga draws attention to what the body can do right now, and that in surveys yoga practitioners were happier with their bodies and judged them less harshly. That is a sound, modest reason to roll out a mat.

A class that works on strength, balance and flexibility is ordinary exercise, so the usual guidance applies. The NCCIH page on yoga says yoga is generally considered safe for healthy people when done properly under a qualified instructor, with sprains and strains the usual injuries.

For questions about pelvic, hormonal or sexual health, speak to a doctor rather than relying on a book.

Related on this blog: Yoga Postures: An Introduction to Asanas and Styles and What Is Yoga?

Book: Sexy Yoga by Ellen Barrett
View this book on Amazon (affiliate link: we may earn a commission at no cost to you)