After gorging on home cooking and holiday desserts, and the usual whirlwind of rushing around at year end, the new year is a great time for a new you, or at least a ‘renewed’ you! That means giving your body a healthy boost. Detoxifying is great for a fresh start.
When you hear the word ‘detox’, you might think of juice cleanses, fasting or cutting certain food groups out of your diet. But if you eat a balanced, healthy, detox-friendly diet, and incorporate some simple detox tips, you’ll be golden.
But first, does detoxing actually work? Do you really need to detox or does your body already do that job on its own? The jury is out on whether actual juice fasts or cleanses really work to clean more toxins out of your body, and yes, the body does a great job of cleansing toxins on its own. That said, there ARE things you can do to help cleanse your body and aid your body’s natural detox processes. Here are some great ways to detox and feel lighter, leaner and more energized.
First, there are a few key things to cut out of your diet -- at least for a while. Cutting or significantly limiting these things will clear your body of substances that are probably slowing you down, and maybe bloating you up with inflammation.
Overly refined foods like those that are high in white flour or white sugar, and overly processed foods that contain chemicals and preservatives, should be cut or significantly limited. Many times when in the grocery store, we pay attention to the colorful picture or the 'healthy' claims on the package ('natural' or 'low fat') rather than the nutrition label. Don’t let that image or the quick claim fool you because those don't tell you the whole story. Natural or low-fat foods, for example, could have tons of sugar or harmful additives hiding inside. Read the labels! A few examples that you should watch for are high fructose corn syrup, artificial food coloring, and trans fats. For more information, read this article 7 Food Additives to Eliminate Now. Focus on eating whole foods, as fresh as possible, organic when you can. Or when you need a portable snack, grab something with all natural ingredients like a Truth Bar. Truth Bars have good fats, proteins, and fiber, as well as both prebiotics and probiotics that aid in digestive health.
Alcohol is toxic to our bodies, plain and simple. The excessive amount of alcohol that you might consume during the holidays, on social outings or at home after a stressful day takes a huge toll on your entire system and may have long-term effects ranging from liver damage to cancer. In the short term, alcohol is a diuretic which means you will urinate more and absorb less water. This can make you feel sluggish, dehydrated and can dry out your skin. So, take a break from alcohol for a while. Maybe choose a virgin mimosa next time (we hear they are full of vitamins).
Sugar is something we all love, but sugar does not love us. According to The World Health Organization, 25 grams of sugar a day is the absolute maximum that you should consume. Less than that is even better. To put that into perspective, one serving of Chocolate Chip Cookies (two cookies) contains 14 grams. So just two servings would fill the daily maximum. Obviously, Christmas cookies justify the slight increase, but some reasons for cutting back on sugar afterward include sugar's connection to heart disease, acceleration of the aging process, and the increased risk for diabetes. Worried you won’t know what to snack on? No worries! Here is a great list of low sugar snacks that still satisfy!
Weeds from the yard? Yes, as long as they are not treated with any pesticides they are perfectly healthy. Dandelion tea is said to aid in reducing water retention, after those holiday cocktails, and increase metabolism. Accelerating metabolism is key to helping to reduce that bloating that you may feel after splurging on food. This happens because the dandelions work similarly to weight loss drugs by activating pancreatic lipase, which attacks fat cells in the body according to HealthLine. No dandelions in your yard? No problem, dandelion teas are found in any health food store and many grocery stores too.
Veggie juice is always something stocked up on shelves in grocery stores. But beware, you don’t want the added sugars mixed in. Making yourself fresh veggie juice at home is a great way to start the day. All you need to do is chop them up and put them in a juicer. If you don’t have a juicer, blenders and food processors are both great tools; just peel and cut fruit into small pieces first for best results. Hand-held reamers and hinged-squeezers are also great options. Use vitamin-packed vegetables such as carrots, tomatoes, spinach, and broccoli. These are great for replenishing the body. Throw some citrus fruit in too for even more nutrients and great taste. Not sure what to make? Here is a great option for a Detox Smoothie. These detox drinks are good for daily use and not just detox week because they help give your skin a healthy glow and improve the quality of your hair! Just keep in mind, fresh juices have a shorter refrigerator life so drink up right away!
Everyone knows that they should drink water, but does everyone know how much and why? Most people think they should drink 8 cups of water per day, but Mayo Clinic suggests (based on data from The National Academies of Sciences, Engineering, and Medicine) that the average male adult should consume 15.5 cups and the average female adult should consume 11.5 cups per day. Drinking the correct amount not only helps you feel hydrated, but it also has many health benefits -- e.g. cushions your joints, and protects body tissue. Water is key to detoxing because it increases the rate at which your body gets rid of waste through urination.
Exfoliation and spa days are something everyone would enjoy, though might be a luxury. But giving your skin a head to toe exfoliation in the comfort of your own home is much easier. How do you do it? Just take a soft towel and dip it in warm water from the sink, bath or shower and rub your skin with it. This has many benefits ranging from opening pores to promoting better circulation, all while detoxifying the skin by bringing the toxins to the surface. This can be done any time of day before or after showering.
Although boiling oatmeal might seem like a hassle, making it that way is much healthier because it is less processed than the microwave version. This fiber-rich food can be eaten with any meal but is most popular for breakfast. Oats are rich in avenanthramides that help dilate blood vessels and increase the flow of blood throughout the body. Having poor blood flow can lead to countless problems such as leg ulcers, varicose veins, and strokes. Just one cup of oats each day can give you seven and a half grams of fiber and enough avenanthramides; the daily value for women in 28 grams and 38 grams for men.
Acai (pronounced ah-sigh-ee) is a super-food commonly found in fruit bowls that have recently become very popular. Look at pictures of those beautiful bowls and you will definitely notice the deep purple color of the frozen purée. Yes, the purple makes it pretty but even better, it comes from a plant compound called anthocyanins. Anthocyanins can have anti-inflammatory, anti-viral, and anti-cancer benefits. In addition, according to Very Well Health, acai contains 70 calories, five grams of fat, one and a half grams of saturated fat, four grams of carbohydrates, two grams of sugar, two grams of fiber, 15% RDI of vitamin A, and 2% RDI of calcium. Acai is a great, light, super nourishing snack.
You can go to a studio or do it in the comfort of your own home. Yoga is not just stretching. The different poses have many benefits including stimulating digestion. Yoga also calms down breathing and the pace of your heartbeat because of the state of relaxation that your body moves into. Now, as you start a busy new year, you can reap the benefits of the mental aspect of yoga as well by using it as a destresser and a future coping mechanism. A basic yoga pose that is great for digestion is pawanamuktasana or wind-relieving pose. To do it: just lay on your back and hug your knee to your chest one leg at a time. Hold for a few breaths. Alternate legs and then pull both legs in together. Repeat at least a few times.
Spicy food isn’t everyone's favorite, but cayenne pepper, specifically, helps speed up your metabolism according to HealthLine. This is because cayenne pepper contains a thermogenic chemical called capsaicin. The sweat dripping from your forehead might feel gross at first, but your body is burning extra calories as it goes into cooldown mode. To receive the benefits of this food, you must have at least 28 grams of fresh cayenne pepper or one gram dried in your diet each day. It is most tasty mixed into different foods like stews or chilis, but who knows, maybe a cayenne Christmas cookie will make it to the menu next year.
So there you have it -- some easy detox tips and tools that you can start today to reap the benefits of less inflammation and bloating, potentially lower weight, better sleep, clearer skin, and the list goes on. Here’s to a healthy year!
What are the key attributes of a Truth Bar?
Truth Bars are functional nutrition bars with many key attributes. They were the first bars with both prebiotics and probiotics; they are high in fiber (13-14g); low in sugar (4-5g); contain a full day's supply of Omega-3 from white chia seed (250mg); and are made from natural, real food ingredients with no fillers. They are gluten-free, kosher, non-GMO, soy-free and all 200 calories or less. Truth Bars contain premium, mostly organic ingredients such as organic extra virgin coconut in our coconut bars. Truth Bars come in both Vegan and Non-Vegan varieties. Best of all, Truth Bars continue to receive mostly five stars for great taste!
Questions About Prebiotics and Probiotics:
What is a probiotic?
Probiotics are good bacteria in your digestive system that help to keep your gut healthy and that make a beneficial contribution to your overall health.
What is a prebiotic?
Prebiotics are indigestible fibers that come mainly from certain plant foods that feed the good bacteria in your gut.
Why is it important to have both prebiotics and probiotics together?
Prebiotics feed the probiotics to help them thrive and work longer in your body. When combining a nurturing base of prebiotics in the belly, with a good dose of probiotics, a garden of flora blossoms and fills the gut with a balanced, healthy microbiome.
How much probiotic is in each Truth Bar?
1 Billion CFU's.
What is the strain of probiotic used in Truth Bars?
Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has extensive studies of gut healing effects ranging across gastrointestinal issues, bloating, diarrhea and irritable bowel syndrome. This spore-producing bacteria remains dormant in the package and on grocery store shelves, but becomes activated once eaten. This hardy bacteria strain has a protective shell that helps it survive the acid and bile in your stomach so that it can reach your intestines unharmed. Once there, the low ph and moisture in your intestines allows it to activate and multiply rapidly. This is especially true when it has prebiotics there to feed it.
Questions about ingredients:
How are Truth Bars sweetened?
In order to achieve a balance between sweetness and low sugar, Truth Bars are sweetened by a combination of natural sweeteners and real food ingredients.
How many grams of sugar do Truth Bars have?
The number of grams of sugar ranges from 4 grams per bar in the Chocolate Peanut Butter Crunch Bar to 5 grams per bar in the rest of the Truth Bar flavors.
Are Truth Bars Made With All-Natural Ingredients?
Yes. Truth Bars are made with 100% all-natural ingredients and contain no artificial flavors, no artificial colors, no artificial sweeteners, and no fillers. Truth Bar ingredients are also non-GMO.
Are Truth Bars Vegan?
Two Truth Bar flavors are vegan. Our Dark Chocolate Coconut and Chocolate Raspberry Coconut bars are both 100% Vegan. They're both rich in fiber and essential medium chain fatty acids that are easily digested, which makes them incredibly useful for a quick burst of energy.
Three of our Truth Bars are protein based (10g per bar) and non-vegan. Our Chocolate Almond Crunch, Mint Chocolate Chip and Chocolate Peanut Butter Crunch bars feature a Non-Vegan blend of brown rice protein, whey protein isolate and whey protein concentrate that supplies essential Amino Acids for a "complete" or "whole" source of protein.
Are Truth Bars 100% gluten free?
Yes. All Truth Bars are 100% gluten free.
Are Truth Bars soy free?
Yes. Though often found in chocolate, the specially formulated dark chocolate coating on all Truth Bars is completely free of soy. (the chocolate coating itself is also sugar free)
Are Truth Bars dairy and lactose free?
Truth Bar's vegan bars (Dark Chocolate Coconut and Chocolate Raspberry Coconut) are dairy and lactose free. Truth Bar's protein bars contain both Whey Protein Isolate and Whey Protein Concentrate. These whey proteins contain a small percentage of lactose.
What about other allergens?
If you have allergies, please read the food ingredients on the label carefully or talk to your nutritionist, allergist, or doctor about what is best for you. Also note that though not every Truth Bar contains these ingredients, they are made on equipment shared with peanuts, tree nuts, soy and dairy.
Are Truth Bars kosher?
Yes. They are certified OU Kosher by the Orthodox Union.
What is the source of Omega-3's?
Truth Bars contain Omega-3s from white chia seed.
Do Truth Bars contain MCT (medium chain triglyceride) Oil?
MCT Oil can be found in four of our bars: Chocolate Raspberry Coconut, Dark Chocolate Coconut, Mint Chocolate Chip, and Chocolate Almond Crunch.
Chocolate Peanut Butter Crunch contains no MCT oil.
Where can I find a full list of ingredients?
You can find a full list of ingredients on each bar’s label and product page on truthbar.com. The ingredients can be found by clicking the second tab on each product page.
Where can I find nutrition information?
Each bar’s nutrition facts can also be found on the product pages on truthbar.com. Just click the third tab.
You can also find information on the ingredient page on truthbar.com that outlines key ingredients and their benefits.
Truth Bars & Popular Diets:
Are Truth Bars Keto Friendly?
Keto diets are very low in carbs, high in fat, ideally higher in fiber, and have some balanced amount of protein. The strictest Keto diets require very low to almost no carbs. Truth Bars would not be ideal for the strictest keto diet. But if you are looking for a snack option for a basic or moderate keto diet, Truth Bar's Chocolate Peanut Butter Crunch bar is a great choice -- high in fiber (13g), high in healthy fat (12g), moderate protein (10g) and relatively lower net carbs (6g).
How many Weight Watchers points does a Truth Bar have?
Truth Bars have approximately 8-9 points per bar.
Are Truth Bars Paleo Friendly?
Paleo diets in their strictest form include foods that hunter-gatherers would have eaten. This means no foods that were not available to them (like sugar, processed foods, artificial ingredients) and lots of fruits, grains and lean protein. Paleo diets also restrict grains, legumes and dairy. Truth Bars, while gluten-free and only containing real food ingredients, would not fit in the Paleo diet in its strictest form as they contain some sugar (4-5g).
What is the shelf life of Truth Bars?
Truth Bars have a shelf life of 12 months from the date of production. We make our bars in small batches, which should ensure that our retailer's shelves are stocked with fresh bars when rotated correctly.
Do Truth Bars need to be refrigerated?
No. This type of probiotic is not in a live state on the shelf, it is activated only after it's eaten. For this reason, Truth Bars do not need to be refrigerated.
Questions about buying Truth Bars
How do I find out if Truth Bars are sold in a store near me?
You can use the Store Locator on truthbar.com to search by zip code, city or state to find a store near you.
What if there aren't yet stores near me that carry Truth Bars?
First, you can talk to your grocery store or health food store's manager and ask them to stock Truth Bars in their store. They can contact us directly and we can help. Meanwhile, Truth Bars can be purchased on amazon.com/truthbar and truthbar.com.
What is your return policy?
100% satisfaction or your money back. You can reach out to us at firstname.lastname@example.org and we will help.
Please let us know if you have a question that is not listed above.
Simply write to us at email@example.com or firstname.lastname@example.org. We are happy to answer any questions!