Detox Diets: Myths vs. Reality

by Martica Heaner, PhD

Catherine Towers forked over $1,000 for a physician-supervised “detox.”

“I felt that I needed a drastic change,” says Towers, a brand-marketing consultant in New York City. “Slow weight loss from trying to eat better is uninspiring, so a detox plan was more appealing.”

The fee included a doctor’s visit, nutrient supplements, and protein and fiber powders. For 4 weeks she ate a “clean” lunch of fish and veggies, and drank juices and protein/fiber smoothies at all other meals. “My skin looked amazing, and I lost 10 pounds,” Towers recalls. She admits that after returning to her poor eating and drinking habits, she gained back more than she had lost and is now 20 pounds overweight.

It seems as if everyone has tried a detox diet these days. Although regimens vary, they generally entail a juice fast lasting days or weeks and often include a “cleanse” with limited food and/or “detoxifying” supplements. Serving up a small allotment of calories can produce dramatic weight loss, which makes detoxing tempting to typical dieters.

But what’s unique about this eating (or rather, noneating) trend is that it’s also attracting people not trying to lose weight—normal-weight and fit people. That’s because these fasts are billed as a way to improve health by removing impurities from the body. Many of the juice regimens, like The Gerson Therapy and the Reboot Your Life program seen in the film Fat, Sick & Nearly Dead, purport to cure chronic health conditions and diseases like cancer. All this gives detox diets more street cred than the typical fad diet.

But are they as scientific as they sound?

“Extreme detox diets are not nutritionally balanced,” says Christine Gerbstadt, MD, MPH, RD, a Maryland-based medical doctor and registered dietitian. Even diets that incorporate a meal or smoothie can have too few calories, especially if you exercise while on them. The risks are considerable.

“When you’re not getting enough protein or calories, you can lose muscle mass and experience dangerously low blood sugar, which can cause you to pass out and create electrolyte imbalances that, in extreme cases, can lead to a heart attack,” says Marjorie Nolan Cohn, MS, RD, CDN, a spokeswoman for the Academy of Nutrition and Dietetics who has a private nutrition-consulting practice in New York City.

Of course, not all detox diets go for the starvation approach. Some take a more sensible route, providing juices or supplemented shakes with adequate calories (around 1,200 per day) and protein. “As long as you’re healthy and only follow [a diet like this] for a few days, you will probably lose a few pounds, [but] it’s doubtful that you are going to cure a disease,” says Cohn.

In other words, it’s true that these exercises in portion control can produce weight loss. But the bigger question is whether a detox diet truly “de-toxes.” These diets are said to be able to cleanse the liver and flush the body of toxins, but do they?

What Is a Toxin?

The Merriam-Webster Dictionary defines a toxin as “a poisonous substance that is a specific product of the metabolic activities of a living organism.” Venomous snakes and the bacteria that cause life-threatening botulism (the same stuff in Botox® that gets injected into furrowed brows) produce bona fide toxins. Of course, detox diets are not clearing out snake venom.

In the context of alternative health treatments, toxin is a vaguer term, usually referring to substances alleged to cause health problems. Toxins might include pollutants, pesticides, chemicals or anything else deemed “unnatural” or unhealthy. Sugar is often considered a toxin, even though forms of sugar (juice and maple syrup) are used to detoxify.

What Is Detoxing?

Removing poisons from the body is a seductive idea, but much like the word natural, the term detox is so overused that it can mean just about anything.

Detoxification is an established medical treatment—for helping drug addicts and alcoholics make it through withdrawal. A medical detox can also reduce a buildup of heavy metals, like iron or mercury, or treat a genetic disease that impairs the absorption of copper. Chelation therapy uses a substance that chemically binds with a specific metal to remove excesses from the body. In each case, the treatment targets a specific toxin to be removed.

“But when it comes to dieting, there is no real scientific basis for detoxing,” says Gerbstadt, author of Doctor’s Detox Diet (Nutronics Publishing 2012), a clean-eating plan in which she tries to salvage and redefine the term. A quick Medline® search of peer-reviewed medical journals shows no studies proving that a diet can “cleanse” or “detoxify” the body.

“Detox diets are created by people with products or books to sell, but this is not a legitimate medical treatment,” says Carla Wolper, EdD, RD, a registered dietitian and assistant professor of eating disorders research at Columbia University in New York City.

One of the big problems is that it’s usually unclear what exactly is being detoxed. In 2009, a group of British scientists collaborated to research the claims behind a number of products that claimed to detox. In their “Detox Dossier,” the chemists, biologists and physicists concluded that the term detox was a myth and that “many claims about how the body works that were made when marketing products were wrong and some were even dangerous.” The report noted that little to no evidence was provided to back up most product detox claims (VoYS 2009).

Selling the Idea of Toxic Bodies

Of course, a lack of scientific evidence does not deter the marketers of diets or the people who try them. And the idea that the body is polluted is not new: Back in the 1990s, products alleged that cellulite (fat just under the skin) was toxin-filled sludge that could be removed by special diets or treatments such as brushing one’s skin. With today’s diets, those selling detox can often make a very compelling case. In a recent television exchange, former sitcom star Suzanne Somers, who sells alternative health books and supplements, interviewed Andrew Weil, MD, a medical doctor who also sells alternative health books and supplements. Weil noted, “There is a tremendous amount of toxicity in the environment . . . in many cases, the effects are unknown. But . . . if we don’t have all the evidence in, let’s err on the side of caution and take precautions.” Somers added, “We are exposed to, they say, 80,000 toxins on a regular basis, 200 toxins while we do our morning ritual . . .” (What are these toxins, who says we have them, and what evidence supports the claims? She did not say.)

Are our bodies really polluted with toxins? “If you are not sick, then you probably do not have dangerous toxins in you,” says Wolper. “Even if you are sick, it may not be because you have toxins.” There is no denying we are exposed to environmental pollutants, chemicals in water and processed foods, hormones from animal foods, and pesticides from plant foods, but it’s not clear in many cases if normal exposures are truly harmful. Furthermore, it’s difficult to know whether the body’s own detox systems—like the liver—are so inadequate that they need help from a special regimen.

People rarely, if ever, test their bodies for toxins. Marc Cohen, PhD, professor of complementary medicine at the RMIT University in Victoria, Australia, noted in a 2007 commentary on detoxing that certain toxins can be measured in blood, urine, hair, sweat, fat, saliva, breast milk and semen, yet these tests are rarely done in clinical settings, and even if they are, it’s often difficult to interpret the test results, especially for “subtoxic” doses of multiple compounds (Cohen 2007).

Typical detox dieters do not ask for proof, though. They assume their bodies are polluted and also assume the regimen they follow actually removes toxins. Books, products or practitioners offering a detox diet are vague. Rarely do they specify which toxins their plan is removing, nor do they recommend that you get proof of having a certain level of toxic contamination before you do something about it.

Are you clearing your body of lead, bisphenol A (BPA) or polychlorinated bipenyls (PCBs)? Could it be particulates from the air, artificial sweeteners, your allergy meds or alcohol from yesterday’s margarita? If it’s all of them, how do you know?

Furthermore, no proof of detoxing is provided, despite dramatic promises that it will happen: One claim made about one of the most famous juice fasts of all, The Master Cleanse, states, “Your body will purge itself of toxins that are lodged in joints, soft tissue, cartilage and mucous membranes especially.” And this is apparently achieved by drinking juice made from lemons, maple syrup, cayenne pepper and sea salt. The toxins being removed are not specified, and there’s no evidence they are actually gone.

Detoxing the Liver of Thousands of Toxins . . . ?

The most common claim is that a regimen detoxifies the liver, the body’s own self-detoxification organ. It’s assumed the liver gets clogged like an air conditioning filter and must be cleaned so it can continue detoxifying.

“But there is no evidence showing that a normal liver gets clogged with toxins,” says hepatologist Nancy Reau, MD, an associate professor of medicine at the University of Chicago who treats patients who have liver cancer, cirrhosis and other liver conditions. “The liver is a very sophisticated filter. Everything you inhale, put on your skin or eat enters the bloodstream and is brought to the liver. It then generates specific enzymes to help remove things that are unhealthy or change them to a healthier form.”

Reau concedes she has not read “all” of the medical literature and that being a Western-trained physician can make it easy to misunderstand alternative and homeopathic approaches. Still, she has not seen evidence where peer-reviewed data shows clogging of the liver without a predisposition (a medical condition that would affect processing). “If whatever the liver has to metabolize is present in large amounts (such as alcohol), the liver can’t suddenly become more efficient. However, adding something (like an herb) is not usually going to make it more efficient. You have to give it time to deal with the backlog. So the ingredients in a ‘flush’ are going to have to get in line with everything the liver is already processing.”

Aside from cases of excessive alcohol or drug use, there is no good evidence that the liver needs to be—or can be—detoxed. “The liver is self-cleaning, you just have to give it good fuel in the form of healthy food,” adds Reau.

Effects of a Detox

Of course, people who do detoxes often swear by them: They lose weight and often say they look or feel better. Jocelyn Conn, who works in television in New York City, spent weeks traveling for work, eating fast food and drinking more alcohol than normal. “Afterwards,” she says, “my co-workers and I banded together to cleanse the damage we’d done.” They went on a 3-day juice fast, drinking a different juice every 2 hours. “My skin felt great, I slept really well, and sometimes I felt like I had a lot of energy.”

But were the positive effects due to magical nutrients in the juices, or simply to the fact that she was no longer on the road, was keeping more regular hours and had stopped consuming Cheetos® and martinis? Conn admits that during the fast she sometimes got cranky and felt off-kilter. Detox advocates often brush off negative symptoms as a sign that toxins are being released, yet they offer no evidence that this is the case.

Pros and Cons of Detoxing

The upside of a detox regimen is that cutting out bad eating habits and helping the body eliminate waste more easily make good sense. Choosing organic foods has been shown to reduce pesticide exposure (Smith-Spangler et al. 2012), and eating less processed food and more plant foods means more fiber, more nutrients and fewer chemical additives. Detox diets may even have a valid detox effect if people forgo alcohol that they might otherwise drink. Weil himself asserts that the body can detoxify itself if you simply stop putting toxins into it. He recommends avoiding alcohol, secondhand smoke and household chemicals—as well as drinking more water, eating enough fiber, getting enough exercise to improve elimination and increase breathing (exhalation) rates, and sweating in steam rooms. (Of course, this advice suggests that drinking juice all day or taking certain supplements is not necessary.)

Some people think that a regimented, strict plan helps them mentally prepare to embark on a healthier way of eating. But both Powers and Conn admit that they returned to their former eating vices when their cleanses were over.

And that might be the biggest downside to a detox diet. The belief that it can kick-start a healthier life may only be a fantasy. In fact, the deprivation during fasting may result in a backlash—an impulsive return to junk-food eating. A 2002 study in the European Journal of Clinical Nutrition found that both during but also after a fast, obese people experienced increases in hunger and appetite (Oh, Kim & Choue 2002). In a 2009 study published in the European Journal of Neuroscience, researchers took late-morning brain scans of normal-weight adults as they viewed pictures of high-calorie foods—once after eating breakfast and once after skipping it. The scans showed greater activation in brain areas associated with reward when subjects had skipped breakfast, suggesting a difference between fed and fasted states of mind that might help explain an increased desire for overindulgent eating (Goldstone et al 2009).

But if your routine consists of alternating an occasional detox week to fix a chronic pattern of poor eating habits, what’s the point? “A lifetime of good, healthy eating is going to be more effective than a sometime, short-term cleanse,” says Reau.

Easy Ways to Detox

• Drink more water.
• Eat more plant foods.
• Exercise vigorously.
• Get more fiber by eating more plant foods.
• Don’t smoke.
• Don’t drink alcoholic beverages.
• Avoid processed foods.

For this editorial, we will take a closer look into CrossFit. By now, almost everyone has heard of CrossFit, and may even think of it as a type of phenomenon. CrossFit is a relatively new fitness fad that has gained popularity in recent years, and has had a slur of many enthusiastic trainees. To fully comprehend CrossFit as an exercise program, you must take a closer look of what it has to offer, and even recognize the disadvantages, risks and potential dangers of this training.

The fundamental nature of CrossFit is based off traditional circuit training. Some have even described CrossFit as a glorified well -marketed version of circuit training, or simply a higher level of general physical preparedness, or GPP. Circuit training was developed in the early 1950's and refers to a number of carefully selected exercises arranged consecutively. Originally, 10 to 12 stations comprised the circuit. Each person moves from one station to the next with little (i.e. 15 to 30 seconds) or no rest, performing 15- to 45-second work-bouts of high repetitions at each station. The stations can be either be a strength exercise or cardiovascular exercise. The method attempts to improve cardiorespiratory endurance as well. Completing one station and moving to the next station is accomplished by completing a certain number of repetitions, or even rep ranges in a given amount of time. Comparably, this type of training uses a lower load, and decreased rest interval than traditional resistance training that is uses higher loads and a higher %1RM and longer rest periods. This particular circuit based-training is nothing new, as many other fitness concepts over the years have adapted the same thing such as Curves, Gladiator/Celebrity style training (i.e. 300-workout), and many more.

Circuit Training in and of itself does have many benefits, as briefly stated above. In addition, it also trains specific energy systems such as the phosphagen and glycolytic energy systems. Furthermore, this type of training also yields greater energy expenditure than traditional types of strength training, which is why it's so appealing for fat loss. Although different methods are used, the more current and mainstream, and effective integrated fat loss systems are referred to as 'metabolic training', or 'metabolic acceleration training'.

However, Circuit training does have its downfalls. It does not provide good specificity of training. For example, if you want to squat more weight, then you must train that specific mode of exercise. You should not expect your squat strength or technique to increase by doing body weight squats, or wall sits. Essentially, you must train for those specific movement patterns. Therefore, it has a non-specific approach, as it will not give you the same return on investment as traditional resistance training simply because of the low loads used and reduced volume.

The Attraction of CrossFit

Crossfit typically attracts those who are annoyed, disappointed or unhappy with the current exercise program. Those that begin CrossFit may require more high intensity efforts with their lifestyle or job, or those who are looking to get "fit" who have engaged in little exercise training throughout their life, or even just expend more calories in short amount of time, or perhaps a bit of all of them. Individuals who are not training for specific strength, a specific sport or competition, and desire just broad general fitness may benefit from Crossfit. The CrossFit enthusiasts will often claim that other programs don't hold a candle and don't even come close to match the intensity of their workouts. However, it is likely this is correct, as circuit training does provide high intensity effort bouts that most traditional weight training and cardio programs just don't match. Therefore, it is apparent that CrossFit attracts a variety of groups of individuals including tactical groups (i.e. law enforcement, and military) and emergency services (i.e. firefighters) that require this type of fitness needed for their specific job.

The Downside

The major pitfalls of CrossFit are the workouts of the day, the training intensity, and safety with respect to form and technique of exercises, including fatigue. Crossfit workouts are designed using the Workout of the Day, or WoD. These workouts are simply a random list of a variety of exercises, which is completed for time, or by executing a certain numbers of repetitions. A prime example of this random programing is the "Murph", which consists of a 1-mile run in a weighted vest, followed by 100 pull-ups, 200 push-ups, 300 body-weight squats. This is then followed up by another 1-mile run. To make matters worse, this is done as fast as possible. The major problem with this type of method is that it is not specific to an individuals needs, and there is little analysis. In addition, these programs are usually done with excessive volume, and is created and developed as a "one-size fits all" approach. The Crossfit "trainers" argue that the workouts can be accommodating" for those who are deconditioned. However, it must be emphasized that for any type of group exercise, there will always be those who find it easy, and others who find it difficult. These non-specific and random acts of programming increase the risk of overtraining and blatantly dismiss the core values of program design. The use of poor programming will almost always produce incomplete results, and intensity will never full replace a planned, systematic, and strategic program. Simply, the WoD's (workout of the day) and lack of systematic programming infringe upon the essential elements program design.

Another pitfall of Crossfit is the intensity. Although intensity is important, applauding novice trainees to train at intensities beyond their ability can have serious implications, and creates cause for concern. Repetitive stress, and injuries can and DO occur. For example, Exercise Rhabdomyolysis can occur in these situations, as there have been lawsuits involving CrossFit and the methods of exercise. Interestingly, Crossfit actually has an unofficial mascot (displayed on T-shirts) of a dying clown known as "Uncle Rhabdo". This is indicative of Exercise Rhabdomyolysis, as this calls into serious question the lack of concern and disregard for providing quality programming and ensuring a safe training environment. If this type of belief and demeanor is used (as seen with the T-shirts), theses actions are deplorable. One area in particular with regard to CrossFit is their incorporation of Olympic-style weightlifting (clean/ jerk, and snatch) including overhead pressing. Those that have lots of experience and knowledge with doing and teaching Olympic lifting know how technical they are. Utilizing these lifts in the CrossFit program where different individuals use the same weight across the board and are executed while fatigued is simply unacceptable, not to mention the extreme risk of injury. This is not the correct way to coach, and does not utilize the correct movement patterns and placement of these lifts. Furthermore, using the Olympic lifts in this manner is a true violation of the recommendations for teaching Olympic lifts published by USA Weightlifting (USAW) and the National Strength and Conditioning Association (NSCA).

After reviewing and taking a closer look into CrossFit, there are simply too many impediments to this type of training. Unfortunately I cannot recommend Crossfit in general. However, those that choose to engage in these methods, I recommend that you learn and recognize the limitations of it.

Jonathan Mike PhD (Candidate), CSCS, USAW, NSCA-CPT

***I wanted to share this although I do advocate CrossFit its exemplifies that fact that all programs have their purpose and whether or not it suits your purpose depends on whether you use it or not.  Even if the program doesn't fit into your training goals, you may want to incorporate bits and pieces into your program, but always contact a professional (degreed) indivdiual or an experienced individual to help make sure your program is "working" for you.

"Creatine should not be viewed as another gimmick supplement; its ingestion is a means of providing immediate, significant performance improvements to athletes involved in explosive sports", claims the International Journal of Sport Nutrition.  This does not include endurance -type training, according to the American College of Sports Medicine.

Creatine is a naturally produced substance.  Our liver and kidneys make approximately 2 grams of creatine from three non-essential amino acids - arginine, glycine, and methionine where it's stored in our muscles for the production of ATP, the body's main energy source.

Inside the muscle it enables the creatine phosphate energy system to perform short bursts of exercise such as weight training, jumping, sprinting, and swimming  and allowing you to work out at a more intense level, therefore increasing gains.

If our bodies don't make enough creatine we experience muscle fatigue.  When we experience muscle fatigue we don’t' perform as well, we shorten our workouts, we don't recover as quickly and we retard  results.

Supplement companies usually suggest a loading phase of 15-20 g a day for 5-7 days and then 5 g a day following the loading phase.  Anymore than that is a waste.  It is not one of those things where if a small dose is good, a larger dose is better.  More than the recommended daily dose may initiate the muscles to stop storing creatine.

While taking a creatine supplement it is recommended to increase water intake.  There are no definitive studies claiming any long term affects so if you are concerned cycle on and off of the supplement.

I Don’t Have Time

Schedule workouts, approx 30-60 minutes a day, in your daily planner. If you make it part of your daily agenda you will be more likely to stick with it. Cardio can be done in shorter amounts if the intensity is higher. Time management is key to success in anything you do. Besides, most of us have time to lounge around on the couch. Let’s use this time more wisely.

I’m Too Tired

From experience, I can tell you that after at least 15 minutes of exercising the stress from the daily grind will go away. You will have even more energy and find yourself accomplishing things at home that you normally put off. You will find after consistent workouts that you will have an enormous amount of newfound energy!!!! So, jump on a treadmill and go!!!

The Weather is Crappy

Always dress appropriately and if the outside weather is not desirable remember that at the gym-the weather is always nice : )

I Have a Nagging Injury

Visit your physical therapist or doctor. Most doctors will prescribe exercise in progression to help strengthen the injury.

Don’t train the body part that is painful. For example, if your shoulder is sore, work on legs. You might want to reduce the weight, or focus on form, or find another exercise that doesn’t irritate the injury.

The Gym’s Too Crowded

Schedule your workouts at off-peak times. Try a lunch hour or early morning session.

I’m Too Fat and Out Of Shape to Exercise

You’re only going to get fatter and more out of shape the longer you make excuses and wait. Start out with small doses such as 10-15 minutes on the treadmill and progress as your body will allow. Hire a personal trainer to be there by your side to motivate and give you direction according to your fitness level

I’ve Nothing to Wear to The Gym

The #1 thing is to get moving. Nobody cares what you are wearing. Wear clothing that is most comfortable to you. It is not a fashion show. Wear sweats, t-shirt, sweatshirt, etc… Make sure that you have comfortable clothing on when you exercise.

Exercise is Boring

Find an activity that you enjoy. Try something new a couple times a week. Choose from the bicycle, Elliptical, walking track, treadmill, rowing machine, stepper, classes, weight lifting. Grab a buddy and make it competitive so that you are always motivated. Invest in an MP3 player, Ipod, cd player, etc…and listen to music or audio books while you’re exercising. Find things that will make it more enjoyable. Also, change the way you look at exercise. You are exercising to feel better, be more mobile, to be able to do the things that you want to do, to feel better in that sexy little black dress. Keep these things in mind will keep you motivated.

Exercise Makes Me Too Sore

There is no way around it, but after the initial soreness you will feel much better and as long as you keep consistent your soreness won’t revisit very often. Mild exercising while your sore will flush it from your system. “Hurt’s so good.”

I Travel Too Much Too Exercise

Try to book a hotel with an exercise room. Ask the front desk for the nearest walking or running path. Try to take packable weights and stretch bands. There are a dozen ab exercises you can do, pushups, leg lifts, lunges etc… Check the Internet for exercise ideas or ask your local personal trainer for more ideas.

Joining a Gym is Expensive

You don’t have to join a gym to get into shape. You can do it all with a couple weights and cardio. Talk to a personal trainer for more ideas on exercises and structure.

Nutrition Labels are Confusing

You don’t need to walk around with a calculator adding up calories. Eliminate, cookies, candy, soda, fast food, and white breads. Always eat a lean protein along with a good carbohydrate. Have someone explain what to look for on the labels so that they aren’t so confusing.

I Worked Out Today So I Need More Calories

This just isn’t so. You’re goal is to be in caloric deficit and I’m not talking 1-3 small meal a day deficit. Your body will harbor fat for energy if you do that. I’m talking about a logical deficit where you eat a prescribed amount of calories a day, generally, 1200 or more and a good strong workout. If you workout, then binge on pizza I will guarantee you that you will be exceeding your calories, not to mention the fat and bad carbohydrate you would be consuming.

I Like to Binge Before my Period

Find activities or food that will replace these binges. If you feel a binge coming on try taking a walk, cleaning, washing your car, etc… If chocolate is your downfall try a chocolate protein drink, or a chocolate protein bar. Experiment and find something that works for you.

I Really Don’t Eat That Much

This could be your problem. If you don’t eat enough to supply your body with enough energy then it will go into starvation mode and lower metabolism, use much needed lean muscle mass for energy, and store the food that we DO eat as fat. You will find that if you eat smaller, healthier, more frequent meals your metabolism will be more efficient and when you add in exercise you will be a burnin’ machine.

It’s The Weekend

The weekend can undo everything that you have strived to achieve through the week. Make sure your meals are planned and prepared for the weekend. Give yourself a reward after a week of staying on track such as a dinner out at your favorite restaurant.

LOCAL WOMAN START BUSINESS PROVIDING WHOLESOME MEALS

TAYLORVILLE - Local businesswoman Stephanie Johnson is in the business of improving the wellness of Central Illinois residents one meal at a time. Out of a Taylorville storefront, Johnson co-owns and operates Just Right Eating, a business centered on pairing the convenience of quick and delivered meals with the health benefits of nutritionally balanced, low-fat foods, along with Alice Millhon, and Nick Podeschi.
Johnson's current business grew out of a long history in the area as a gym owner and personal trainer. About six years ago, Johnson was offering workshops out of her own home, teaching people how to shop for and prepare healthy recipes ahead of time.
"All their food was prepared for the whole entire week in an hour and a half," she said. "It ran like a well-oiled machine."
Johnson enjoys tweaking recipes for unhealthy favorites to produce healthy versions. One is a healthy hot wing with protein ranch.
"I love Buffalo wings, and they're not a good option," she said. "There's just too much fat in the wings."
Johnson serves a lower-fat, lower-sodium, lower-carbohydrate version served with carrot, celery and a ranch dipping sauce made from low-fat cottage cheese. The serving of wings has only two fat grams and fewer than 200 calories.
"That's where it kind of started," Johnson said. "I was taking unhealthy recipes and making them healthy and getting familiar with the different ingredients that are out there that can make them healthy."
Her clients urged her to compile her recipes into a book, and she came up with the spiral-bound "Just Right Eating," which offers healthy recipes and tips as well as discussing the concepts, principles and science behind healthy eating.
Johnson took the business further in early 2011 with the addition of a certified kitchen that would allow her to prepare, portion and package the meals for clients.
"Some of the big problems with people eating - they don't know what to eat, how much to eat, or when to eat," she said, adding that her storefront and delivery service aim to take the guesswork, effort and temptation out of finding and preparing healthy foods.
The program offers a full meal delivery service to the Taylorville, Springfield and Decatur areas. Breakfasts, lunches, dinners and snacks for the week are prepared in the shop's kitchen and delivered three times each week.
Depending on a person's goals and activity level, Johnson said, that adds up to about four, five or six meals a day.
The business also offers a lunch delivery service in Taylorville. Customers can also stop by the store and grab a few items from a rotating selection of sandwiches, soups and other offerings all packaged in to-go containers.
Preparation is the key to avoiding pitfalls in food choices, meal timing and portion size, Johnson said. Weak areas differ from person to person, and changing one's lifestyle is not always an easy task.
"With any change in the lifestyle, it's going to take some time to adjust and accept it into your life," she said.
Oftentimes, people are just too busy, she said.
"They're not prepared," Johnson said. "I'm a huge advocate of being prepared."
It's essential to eat breakfast, lunch, dinner and the right kind of small snacks throughout the day. Not having a plan can lead to overeating and eating the wrong foods, she said.
"It's just finding balance," Johnson said of her program. "It's educating people. Once they get it and they think about it, it's kind of easy to pull in."
Vicki Howard, a former client, now serves as the program's marketing director.
"I've been on every weight loss program imaginable," she said, citing meal plans, pills and exercise fads.
One of her best friends brought her Johnson's book. Recently retired from another position, Howard wasn't able to commit to the full meal plan, as her job required a lot of travel.
"I've really been committed to it since August," she said, adding that she has lost close to 40 pounds.
Howard no longer shops for groceries, an experience that used to result in temptation from cookies, candy bars and other sweet snacks. She now views eating as a way to fuel her body.
"Food is not a source of entertainment any more," Howard said.
An exercise physiologist, Johnson still trains clients through SJFitnesstraining & Performance, but her area of focus for helping people develop healthier lives continues to evolve. She has multiple certifications in exercise and nutrition.
"My focus is more than just working out and dropping calories," she said. "It's about fixing also dysfunctions in the body, helping people understand the food and how it relates to your body. I wanted to go further."
Johnson takes special enjoyment in working with athletes, as their nutrition needs related to training and competition are very specific. The program maintains several clients who are involved with various sports and activities.
"Everything just drastically changes depending on what they eat," she said.
The business has attracted 25 clients in its first year.
"We started with two clients," Johnson said. "Our goal was to maintain 10 people for the first year.
Currently, the highest concentration of clients is in Springfield, but hopes for the future include expanding to new locations and clients.
Johnson said the business is able to tailor each person's individual plan to his or her needs, likes and dislikes. She lives with celiac disease and said she understands the importance of nutrition in chronic conditions such as diabetes and hypertension and makes every effort to focus her program to a variety of specific dietary needs.
The business also employs a storefront manager, Howard, a delivery person and an assistant cook.
Johnson serves as the business' nutrition consultant and maintains contact throughout the program, personally answering questions and dealing with client concerns.
"It's me (on the phone)," she said. "It's not somebody with a headset on with a set of instructions."
For more information, visit www.stephaniejohnsoninc.com.
agetsinger@herald-review.com|421-6968

Stephanie Johnson Talks About Celiac Disease

Kendra Crede
General Assignment Reporter

TAYLORVILLE - Taylorville resident Stephanie Johnson’s “Just Right Eating” brand is a health-conscious solution to eating well or eating an individualized diet for a personal health goal. What is more, “Just Right Eating” will do all the food shopping and cooking. Johnson’s food line offers variety, pick up and delivery, and levels of nutrition consultation.

“All of the meals are made from fresh ingredients and served fresh,” says Johnson. “They all have the recommended amount of fiber.” Her food line includes low carb, high protein, low sodium, and gluten-free options. Johnson will also advise persons with lactose and vegan dietary interests. 

Meals are made with whole grains, lean meats, fresh fruits and vegetables, and low-sodium items. 

With hundreds of food combinations, the “Just Right Eating” lunch menu changes weekly. In the lunch-only line, during one week, items available for selection were: oven roasted chicken with scalloped sweet potatoes ($6), Chipotle burger ($5), lasagna rolls ($5), chicken basil pesto pasta ($5), turkey cranberry sandwich ($6), chicken apple panini ($5), Chili Mac ($5), chocolate chip cookies with vanilla protein yogurt ($3), and Just Right Eating pancakes (4/$2.50 or 8/$5). Additional items were the Skinny Italian and Chicken Bacon Ranch pizzas ($6). 

“This option is perfect for the individual who eats healthy for all of their other meals and wants the convenience of a healthy option for lunch,” says Johnson.

Lunches are delivered in Taylorville between the hours of 11 a.m. and 1 p.m. Monday through Friday. Orders need to be place the day before or by 9 a.m. by text, e-mail, or phone. 

Or, cancel trips to the grocery store. A complete food package is available with meal delivery of a customized diet with individual nutrition and consultation. “Each meal is proportioned correctly, you’re prepared, and you’re keeping your body running efficiently while losing weight by consuming the right balance of lean protein, proper carbohydrates, and healthy fats,” Johnson says. “Just Right Eating buys the groceries, plans your meals, cooks, and counts your calories to make sure you are in macronutrient balance for whatever your goals may be.”

The Basic Meal Delivery includes 21 healthy meals and seven healthy snacks per week. “This is good for the individual who is trying to find balance and discipline in his or her eating,” says Johnson. 

“The Pick n’ Chose keeps you eating five times a day, seven days a week,” she says and recommends this for athletes or individuals who like the convenience and like to choose what they eat. 

On-the-Go and Athlete’s Kitchen are other options in the delivery line. While the athlete’s plan is more specifically guided, both plans provide convenience, variety in lunches, snacks, breakfasts, and dinners, and healthy eating.

Part of getting started with “Just Right Eating” is the consultation with Johnson to determine what food options are the best fit for the client’s lifestyle and budget. “It takes about a month to see metabolic changes,” she says. 

The “Just Right Eating” pancakes, in maple syrup, cinnamon and sugar, regular, and chocolate chip flavors, are a favorite Johnson’s clients say. 

Johnson is interested in overall health, and she delivers the whole package. In an extension of “Just Right Eating,” she is an expert personal trainer. Working with athletes and non-athletes, she trains clients for weight loss and for sport performance paying attention to how the training carries over the client’s goal or sport. Ensuring effective exercise, Johnson says, “I individually design the workout with built-in progression.” She interviews her clients to discover their exercise likes, dislikes, and limitations. 

When Johnson exercises herself, she uses weights, yoga, and “functional, complex movements,” she says, especially utilizing training that exercises multiple body parts at once. 

With a beginner, Johnson says she would start with simple movement to build strength and stability. “You have to make sure the joints are strong before they are used in more strenuous exercise.” 

According to Johnson, it is important to keep full range of movement including backward and lateral mobility. 

“Just Right Eating” currently caters to clients in Christian and Sangamon Counties. For sample menus and prices visit www.stephaniejohnsoninc.com. Stephanie Johnson is available by phone at 217-827-2669 or e-mail at sj@stephaniejohnsoninc.com. Kendra Crede can be reached at kcrede@breezecourier.com or 824-2233.

Healthy & Nutritious With No Stress!

Same Flavor – No Guilt

appetizers

bacon wrapped shrimp & spinach & artichoke dip w. bread

soup

roasted root vegetable or  Sweet potato soup

main course

spinach & parmesan stuffed pork loin w. mashed sweet potatoes

Or

bison tenderloin w. roasted brussel sprouts

dessert

choose:  coffee cake     banana cream pie    pumpkin cheesecake

We can provide a feast for up to 10 people

Meals can be either picked up or delivered on December 23^rd by 3:30

Meals can be made gluten-free for safe & pleasant dining

Must have orders placed by December 16^th @ 3:30

Call for pricing

sj@stephaniejohnsoninc.com            www.stephaniejohnsoninc.com                  217-827-2669

Let Just Right Eating Prepare Your Christmas Feast

Celiac Disease, or gluten-intolerance is a digestive disorder induced by the ingestion of wheat products (durum, semolina, and spelt) - rye, barley, oats, and related grain hybrids such as triticale and kamut.  That has been deemed heredity and is prevalent in Caucasians of European descent.  A recent study has discovered that 80% of Americans are gluten-intolerant and aren't aware.  Many individuals go a long time without knowing they have it because the symptoms often mimic other diseases such as irritable bowel, gastric ulcers, and anemia.

If left untreated, it can be serious.  When a Celiac ingests gluten, the small intestine responds with an immune system attack, whereas there is swelling and irritation in the lining of the stomach and small intestine.  As a result, malabsorption occurs, impairing the body from absorbing essential nutrients and in extreme circumstances malnutrition.  Some of the disorders as a result are osteoporosis, pancreatic disease, impairment of the central and peripheral nervous system, infertility, birth defects.  Kidney disease, diabetes, thyroid disease, and sarcoidosis have been associated with Celiac Disease.

Symptoms included are diarrhea, constipation, gas/bloating, nausea, nutritional deficiencies, irritability, depression, fatigue, irregular stools, and weight loss.  There is a blood test to diagnose whether you are gluten-intolerant.

Weight training strengthens not only muscles, but other structures as well, like tendons (which attach muscle to bone), ligaments (which connect bones at joint areas) and joint capsules. Stronger muscles and joints are less prone to injury. Weight training may also increase bone strength by helping maximize bone mineral deposition in young adults and minimize its loss later in life.

Weight training raises your basal metabolism, causing you to burn more calories 24 hours-a-day. It has positive effects on virtually all of your more-than 600 muscles and it decreases your resting blood pressure. Studies also show that weight training lowers the resting heart rate, increases the blood level of good (HDL) cholesterol, and strengthens the immune system. It also improves posture, balance, and coordination. And some who take part in it regularly claim it elevates their mood!

Welcome to Stephanie Johnson's Web site. Stephanie combines her comprehensive package of fitness and nutrition resources, including personal training services, The Body Shop gym, and her own Just Right EatingTM principles and products, with her expertise and extensive experience to develop individualized programs that target her clients' specific needs.

Feel free to browse through our site and contact us if you have any questions.

Since 1998, The Body Shop has provided one of the best weight training gyms in the Taylorville, Illinois area. Gym members will find the work out equipment and space they need to pursue their fitness and weight lifting goals.

Just Right Eating - If you want to lead a healthy lifestyle, getting "in shape" and physically fit requires more than just cardio exercises and lifting weights. You also need to fuel your body with the right nutrition. In fact, nutrition is 80% of weight loss and human performance.