2 bull TUESDAY JANUARY 5 2010 MINDampBODY THE WEST AUSTRALIAN THE WEST AUSTRALIAN MINDampBODY TUESDAY JANUARY 5 2010

mindampbody 3

HAVE SOME PROTEINSome detoxification programs recommend only fruit andvegetables to properly cleanse but naturopathicnutritionist Jan Purser challenges this

ldquoYou need protein to maintain energy and get all thenutrients you need and to properly detox your bodyneeds proteinrdquo she said

She recommends eating free-range or organic chickenand organic meats or fish twice a week avoiding deep-sea fish such as swordfish which can contain high levelsof mercury

WHAT TO EAT AND WHAT TO LEAVE OUT

bull Focus on fruit and vegetables bull Include a little protein in each meal

either animal or plant-basedbull Itrsquos best to have carbohydrates at night

and protein during lunch People get tiredafter eating carbohydrates so avoid

eating them at lunchbull You donrsquot have to go without dessert

Eat fresh fruits most nights mdashpoached peaches for example

bull Avoid dairy Also avoid soy milk

because it is a common allergen tryrice or oat milk instead

bull You can enjoy eggsbull Have a break from wheat and stay

off grains that contain gluten ifintolerant

bull No alcohol or sugar and stayaway from most caffeine Weak greentea is okay and this will minimise thesymptoms of caffeine withdrawal

SOURCE JAN PURSER

WHATrsquoSEATEN IN A DAYDURING ADETOXBreakfast mdash nuttymuesli topped with freshfruit and rice or oat milk Snack mdash mixed nutsand fresh fruitLunch mdash Asian-styleduck saladSnack mdash hummusspread on wheat-freecrispbreadsDinner mdash Eggplantstack with sweet potatomash and salsa verde orquinoa with quail androasted figsSOURCE JAN PURSER

ITrsquoS NOT ASHORT-TERMSOLUTIONA detox should be seen asa start to a healthy eatingplan and a way to setlong-term guidelinesdietitian Jo-Anne Dembosaid

ldquoAnything that involvesshort-term changes is notgoing to be effective inthe long termrdquo she saidldquoIf eating habits arechanged for a week onlythen we may see weightloss in that week howeverwhat we really want tosee is lifestyle changes ineating habits in order toachieve long-lastingweight loss resultsrdquo

TEAS ANDJUICESLooking for a special drink thatyou read about which promisesto do the work for you Donrsquot befooled by marketing gimmicks

ldquoJuices and teas provide thebody with fluid but there is nomagical juice or tea thatrsquos goingto melt the fat awayrdquo Jo-AnneDembo said

EXTREMEDETOXA radical cleanse is sometimestouted as the best way to rid thesystem of toxins completely butit is not recommended toattempt on your own

ldquoIf you want the full detoxyoursquore much better off going to ahealth farmrdquo Jan Purser said

CLEANSINGWITH CAREMindampBodyasked the experts fortheir tips on detoxing

Is your new yearrsquos resolutionto stop smoking

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MindampBody and Allen CarrrsquosEasyway to Stop Smoking teamare giving four lucky readers afree Stop Smoking coursevalued at $550 each This couldbe your chance to quit smokingTo enter send name address anddaytime phone number toMindampBody Stop Smokingcompetition GPO Box 2908Perth 6800 Competition closeson Monday

WINA QUIT COURSE

When you wake up with apounding head and yourstomach churning working

out is likely to be the last thing onyour mind

However health and fitness coachAmelia Burton who runseducational websitewwwameliaburtoncomau said awork-out was one of the best ways tokick a hangover to the kerb

ldquoBesides snapping you out of thatdark cloud of self-pity there aremany ways exercise can relievehangover painrdquo she said

A work-out helped the bodydetoxify by increasing circulationstimulating the lymphatic systemand purging toxins through sweatMs Burton said

The muscle contractions andincreased blood flow of exercisingstimulated the lymphatic systemhelping it work more effectively

ldquoExercise also stimulates thefeel-good hormone serotonin burnsoff excess calories you induced whileunder the influence wakes you upimproves your balance andcoordination and makes you feel thatlittle bit less guiltyrdquo Ms Burton said

Personal trainer Justine Guest whois the owner-director of trainingcompany Babes on the Run said thefirst step in banishing a hangoverwas to drink water ldquoItrsquos going torehydrate your system and help toflush toxins and possibly anylingering alcoholrdquo she said

Next eat something light andeasily digested Ms Guest said ldquoDrytoast banana or oatmeal are simply

awesome for hangovers mdash allcomplex carbohydrates that willslowly release energy during the dayand line the gut absorbing anyleftover alcoholrdquo she said

Then get stretching to help yougauge the level of your work-out MsGuest said ldquoWork through as big arange of motion as you canrdquo shesuggested Begin exercising lightlyldquoStart with a brisk walk beforetaking it to a jog and even runningTrain at a steady pace and stayfocused If running on a treadmilluse the handrails until you are steadyon your feetrdquo

Ms Guest said the bigger thehangover the harder working outwas going to be and the milder andshorter your training session should

be ldquoA good 20 to 40 minutes isrequired to get your body over ahangoverrdquo she said

Because coordination decreasedafter drinking and people were athigher risk of injury Ms Burtonadvised people to pick simpleuncomplicated movements such aswalking jogging stationary cyclingpin-loaded weights or simple groupexercise classes such as Body Pump

Drink water throughout the entirework-out ldquoYou probably started outquite dehydrated so yoursquoll need tohydrate more than usualrdquo MsBurton said ldquoIf you havenrsquot eatenmuch in the last 12 to 18 hours youmight like to add an electrolytedrinkrdquo

Ms Burton said the key to abeneficial hangover work-out wasnot to do overdo it

The hangover work-outIt might be the last thing you want but sweating it out is thefastest way to beat the pain writes Maya Anderson

than their affluent neighbours and the busiest person canstill be happy

The Oxford dictionary defines happy as ldquocontented withonersquos lot lucky or fortunaterdquo

There is an annual two-day conference in Sydney onHappiness and its Causes (five since 2005) involving 50leading international thinkers on happiness which usuallyattracts more than 2000 delegates Why would being happyattract such an important focus

It is because there is a serious side to being happy Manytrials have proved that being happy laughing andexperiencing joy has a huge effect on longevity immunestimulation healing and tumour reduction for cancerpatients

David Leonardi defines happiness like this ldquoFindinghappiness is like finding yourself You donrsquot find happinessyou make happiness You choose happinessSelf-actualisation is a process of discovering who you arewho you want to be and paving the way to happiness bydoing what brings YOU the most meaning and contentmentto your life over the long runrdquo

wwwpnmccomau

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DETOX PROGRAMS TO AVOIDThere are now so many detox products and books out there it can bedifficult to know what is healthy and legitimate and what is not Jo-AnneDembo principal dietitian at Diet By DrsquoZyne said it was best to avoid thosethat suggested cutting out entire food groups because this would notprovide sufficient nutrition or ones that simply sounded too good to be true

Detox means different things for different people according to weightmanagement specialist Dr Rick Kausman

ldquoIf a detox is lsquoIrsquom doing my best to eat in a healthy way and Irsquom going toeat foods as close to nature as possiblersquo then therersquos nothing wrong withthatrdquo he said ldquoWe want to stay away from anything that offers magicbecause almost certainly there will be nothing magic about it and thatrsquosalmost like a warning sign

ldquoAnything thatrsquos marketed as easy simple magical or you can only find atthe highest mountain peak that no one can get to then beware mdash buyerbewarerdquo

lsquoExercise also stimulates the feel-good hormoneserotonin and burns off excess calories youinduced while under the influencersquo

ldquoAbove all take pity on your fellow gymjunkies and remember your deodorantrdquoMs Guest said ldquoYoursquore going to stink asyou sweat out the toxinsrdquo The more you

sweated when you were hung over the faster your body got rid itself of

alcohol toxins she said

HANGOVERTRAINING TIP

A very happy new year to all MindampBody readers and Isincerely hope it proves to be healthy and fulfilling

I was musing on the seasonal greeting ldquoMerry Christmasand a Happy New Yearrdquo and decided that ldquomerryrdquo was anapt term to describe the excesses of Christmas howeverldquohappyrdquo opens up a Pandorarsquos box of understanding

What makes you happy The answer will depend on your owncircumstances however the most

important concept to grasp is that youalone create your emotional responsesand the phrase ldquoI make myself feel happy or sad or disappointed etceterardquo may be helpful to reinforce

that you are the ldquodoerrdquo notthe victim

The good news is thatyou alone are master ofyour own destiny Itcosts nothing so itmatters not how rich orpoor you are mdash some ofthe poorest nationsexpress happiness better

BENEFITS OF AHANGOVER WORK-OUTbull Increases circulationbull Stimulates lymphatic systembull Helps remove toxins through

sweatbull Stimulates the feel-good

hormone serotonin

bull Burns off excess calories drunkwhile under the influence

bull Wakes up the mindbull Improves balance and

co-ordinationbull Decreases guilt

FROM HEALTH AND FITNESS COACH AMELIA BURTON WHO RUNS EDUCATIONAL WEBSITE

WWWAMELIABURTONCOMAU

Even though the weather wasgreat for it swimming to curea hangover was debatable MsBurton said ldquoWhile manypeople swear by a dip in theocean to cure a hangover ordoing laps up and down a poolbobbing around can sometimesincrease the feeling of nauseardquoshe said ldquoAlso be aware of thesafety factor as the risks ofcramps choking and faintingare increased when hung overrdquo

BE SWIM SAFE

copyright West Australian Newspapers