Mitzi’s 7 Day Clean Diet Cleanse

Cleanses have been gaining popularity with countless celebrities singing their praises. Cleanses often consist of only drinking juices for days or weeks with no solid foods. There are also countless supplements marketed as cleanses with celebrity product endorsement like Kim Kardashian’s and Quik Trim.

Most people don’t realize these can be dangerous to your health and put a strain on your body. With so much conflicting information, I want to give you the skinny on cleanses.

How Cleanses Can Affect Your Body

Your Muscles on A Cleanse

Since cleanses are mostly juice, this means your body is taking in mostly sugar. Your insulin levels rise after consumption, and then can crash soon after. Your body doesn’t get all the calories it needs, and cleanses are often lacking in protein. Therefore you start to use protein stores, which means you’ll likely lose muscle mass.

Your Brain On a Cleanse

After several days on a cleanse, your brain can start to feel it. Lacking protein, your brain’s neurotransmitters have trouble working. This can lead you to feeling sad and irritable.

Your Kidneys on a Cleanse

The proteins in your muscle also start to break down, meaning chemicals start to run into the bloodstream. Your kidneys now have to work extra hard to detoxify your blood.

Your Intestines on a Cleanse

Due to lack of activity, the villi in your small interesting will start to atrophy. This may cause diarrhea, which leads to dehydration.

The Verdict

While many cleanses can initially help you lose weight since they are so low in calories, this is only temporary and may actually hurt your body. The best way to lose weight and keep it off is by eating a “clean” diet 90% of the time just as I recommend. If you eat a diet of highly processed foods, high in fat and sugar, simply taking a supplement claiming to be a cleanser or just drinking a juice concoction cleanser for a few week is not going to help.

The fact is, detox often leads to decreased muscle mass. This means that once you start eating regular foods again, you have less muscle to burn calories. Therefore, your increased intake of calories after your cleanse may turn into fat, meaning you will gain all of the weight you loss and probably more.

Mitzi’s 7-Day Jump-Start Cleanse

The Rules:

1. No alcohol, drink only water and green tea.
2. Absolutely no eating after 7:30 pm
3. No snacking; eat three meals per day.
4. Choose one of the options for breakfast, lunch, and dinner. Portion sizes might need to be adjusted based on your current weight but are based on a diet for a female who weighs about 140 pounds
5. Record your daily food intake on MyFitnessPal.com or the free MyFitnessPal iPhone app.
6. Take your weight in pounds and divide by 2 to get the minimum amount of water you should be drinking daily.
7. Eat a source of protein at every meal. Eat a minimum of 15-25 grams at breakfast and aim for at least 30 grams at lunch and dinner. Protein satisfies.
8. Take a daily high quality fish oil supplement such as Nordic Naturals Artic-D Cod Liver Oil

5 Breakfast Options (choose 2-3 and repeat throughout week)

1. 1 cup of cooked oatmeal (no packaged oatmeal). It is super quick to make in the microwave.
2. Power Cleanse Smoothie. 1 cup 1% organic milk, 1 cup frozen berries, large handful of organic baby spinach, 1 scoop grass fed protein powder, 4 baby carrots
3. ½ cup cottage cheese + 1 cup watermelon
4. 2 eggs scrambled with organic baby spinach + apple
5. ¾ cup Greek yogurt with 1 teaspoon honey + orange

5 Lunch Options (choose 3-4 and repeat throughout week)

1. 1 whole wheat sandwich thin with nitrate free ham, mustard, tomato, and 1/4 Hass avocado
2. Tuna salad: 4-6 oz tuna on 3 cups organic baby spinach with 1 sliced apple; use balsamic vinegar as dressing
3. Small whole wheat tortilla, ¾ cup black beans, ½ oz shredded cheese, light sour cream, salsa
4. 2 oz sliced buffalo mozzarella, 2 whole tomatoes sliced, balsamic vinegar, 2 teaspoons extra virgin olive oil; 1 cup melon
5. 1 whole wheat sandwich thin with 1 tablespoon natural peanut butter, 1 tablespoon honey, small sliced banana

5 Dinner Options (choose 3-4 and repeat throughout week)

1. 4-6 oz grilled salmon, 1/2 cup brown rice, 1 cup carrots
2. 4-6 oz lean ground beef, ¾ cup whole wheat spaghetti pasta with ½ cup marinara sauce; 3 cups organic baby spinach salad with cherry tomatoes and carrots and balsamic dressing
3. 2 fish tacos (see recipe), 1 small whole wheat roll, 2 cups organic baby spinach with cherry tomatoes and balsamic vinegar
4. 4-6 oz grilled chicken, ½ cup cooked wild rice, 4 asparagus spears
5. 1 cup ready to eat lentils (Trader Joe’s), with 1 oz feta cheese, 2 T fresh mint, 2 T red wine vinegar, 1 T lemon juice

Fish Tacos

Makes 5 Servings (2 tacos per serving)

Ingredients

1 tsp olive oil

1 leek, chopped

3 cloves garlic, chopped

Sea salt to taste

Freshly ground black pepper to taste

¾ cup chicken broth

2 large tomatoes, diced

2 tsp ground cumin

1 ½ lbs halibut fillets

1 fresh lime

10 corn tortillas

Directions:

1. Heat oil in a large skillet. Saute leek and garlic until soft. Add salt and pepper to taste.
2. Add chicken broth, tomatoes, and cumin to skillet. Bring to boil, reduce heat to low. Add halibut to skillet and sprinkle with lime juice. Cook halibut about 15-20 minutes. Serve inside warm corn tortillas.

*For a great sauce, mix some of the leftover fluid with light sour cream and drizzle over tacos.

Nutrition Information Per Serving, About: 401 calories, 42 g protein, 41 g carbohydrates, 8 g fat

Reprinted from: The All-Pro Diet by Tony Gonzalez with Mitzi Dulan © 2009 by Tony Gonzalez. Permission granted by Rodale, Inc., Emmaus, PA 18098.

To find many healthy and delicious recipes that could be included in your 7 Day Cleanse visit my Pinterest board. I have protein, whole grain, vegetable and fruit boards in addition to many others that include workout plans, healthy breakfast ideas, and cooking tips. The best way to use my Pinterest account to help you in meal planning is to choose one from the protein, whole grains, and vegetables. Make sure to also eat your fruit!

Reprinted with permission from 435 South Magazine.

In 2004, a revealing documentary came out called Super Size Me, which criticized fast food for playing a major role in the obesity epidemic.  The documentary gained widespread recognition and helped to educate a broad audience about the negative health effects of consuming fast food on a regular basis.  It is now widely known that much of what is available at fast food restaurants is loaded with sugar, fat and excess calories.  This deadly combination can lead to weight gain, nutritional deficiencies and ultimately, chronic disease.

While most are aware that fast food is not the pinnacle of nutritious eating, many continue to make concessions with their health due its low cost and convenience.  It is easy to justify the act of stopping at the drive through by promising to eat healthier the next day or by simply ignoring the slow on creep of pounds.  But what if fast food did not just impact physical health?  New research is emerging that indicates that it impacts mental health as well.

A new study was released in the Public Health Nutrition Journal, showing that eating fast food (hamburgers, hotdogs & pizza) and commercial baked goods (cakes, cookies, doughnuts) is tied to a greater risk of depression.  In fact, those eating these food items on a regular basis showed a 51% increased likelihood of developing depression as compared to those eating very little or none.  The study results suggested that a dose-response relationship exists, which according to the lead researcher, Almudena Sánchez-Villegas, means, “the more fast food you consume, the greater the risk of depression.”

These results are based on a long-term study that looked at 8,964 subjects that were part of the SUN Project (University of Navarra Diet and Lifestyle Tracking Program).  This data is not the first of its kind; in fact, it supports similar findings in the SUN project 2011.  According to Sánchez-Villegas, “although more studies are necessary, the intake of this type of food should be controlled because of its implications on both health (obesity, cardiovascular diseases) and mental well-being.”

Similar conclusions were drawn in Super Size Me.  After a month of eating three fast food meals a day, Morgan Spurlock was both sick and depressed.  He gained 24.5lbs, his cholesterol shot up to 230, and he developed a fatty liver.  In addition, Morgan also experienced depressive mood swings and suffered from sexual dysfunction.

While a poor diet will of course make you feel bad, it is likely that the relationship between fast food and depression goes beyond the actual ingredients in fast food.  The reality is if you are eating several meals on the run, you probably are not enjoying many meals at home with family and friends.  As social animals, we need this time to connect with others.

At the same time, an increasing amount of research is emerging that suggests there is an intricately linked relationship between what we eat, how we eat, and our mental health.  For example, we now know that omega-3’s improve learning and memory, and that a deficiency can lead to depression.  We also know that tryptophan, the chemical component of turkey that makes you sleepy, helps induce a sense of relaxation and calm. There are numerous other components of food as well that have been proven to impact our mental health and wellbeing.

Food is meant to be both enjoyable and nourishing and even the most busy of individuals can find the time to prepare food at home with a little advance planning.  For some ideas on how to cook at home economically and efficiently, check out my earlier blog post “10 Keys to Feeding a Family on a Budget.”

Assistance provided by Allison van Camp.

In addition to a healthy diet and exercise, sleep is absolutely essential to health. Unfortunately, the majority of Americans are falling short of the recommended 8 hours of sleep per night. This is not just a matter of decreased productivity throughout the day; there is substantial evidence that suggests a link between sleep deprivation and an increased risk for diabetes, obesity, and several other chronic diseases.

While some individuals choose to sleep less so that they can accomplish more throughout the day, a growing number simply struggle to get a good night’s sleep.  It seems somewhat paradoxical that despite the busy and tiring lives we all lead, we are sleeping worse.  So what gives?  Well, a recent study conducted by the Harvard School of Medicine revealed that the light we are exposed to from laptops, TVs, electronics and energy-efficient light bulbs may be interfering with sleep and thus harming our health.

It is certainly disturbing to think that watching the television or working on our laptop at night may be causing us harm as these are such common activities.  Yet, we must remember that for most of human evolution, when the sun set, it was time for sleep.  Today that is no longer the case.  And while more research is needed in the area, it seems that exposure to light at night could be impacting the amount of melatonin that the body produces.  Melatonin is a hormone that influences circadian rhythms; therefore, a decrease in its production would certainly impact one’s ability to drift off to sleep at night.

Not ready to give up your electronics in the evening?   According the Harvard study, some artificial light is more detrimental than others; therefore, it may be enough to simply eliminate the worst offenders.  It seems that blue wavelengths have the most significant impact on decreasing the body’s secretion of melatonin.   As these wavelengths are known to boost attention, increase reaction times, and improve mood during waking hours, it makes sense that they would be counterproductive to falling asleep at night.

Though choosing white fluorescent light bulbs and LEDs is a great way to reduce energy usage, they also produce the most blue light.  This doesn’t mean you should switch back to less energy efficient bulbs, but it may be a good idea to avoid these lights as much as possible after sunset.  In addition, the Harvard researchers offered the following recommendations for decreasing one’s exposure to blue wavelengths at night:

1. Use dim red lights for nightlights. Red light has the least power to shift circadian rhythm and suppress melatonin.

2. Avoid looking at brightly lit screens beginning two to three hours before bed.

3. If you work a night shift or use a lot of electronic devices at night, consider wearing blue-blocking glasses.

4. Expose yourself to lots of bright light during the day, which will boost your ability to sleep at night, as well as your mood and
alertness during the day.

Assistance provided by Allison van Camp

This week, I’m so excited to be working with the National Honey Board again with their Minor League Baseball program. I will be traveling to Indy and Memphis where I will be talking about easy ways to boost energy levels whether you’re a professional athlete or a Little Leaguer.  

For a quick energy boost, if you want something fast, flavorful and appetizing, use honey as part of other nutritious foods and beverages to help boost energy levels naturally. Honey is a sweet addition that can be used in many easy-to-make afternoon snacks, whether you’re at school, work, home or at the gym. The carbohydrates in honey make it a great energy booster and this all natural sweetener contains just one ingredient: honey!

To find honey in your area checkout HoneyLocator.com.

Here are some of my favorite honey recipes that I’ve created. They are delicious, clean, and easy to make!

Honey-Cherry Energy Bars

Makes 6 bars

1 cup whole raw almonds

1⁄2 cup honey

1⁄2 cup dried tart cherries

6 dates (pitted)

3 tablespoons coconut flakes, sweetened

In a high-powered blender, blend honey, cherries, coconut, almonds and dates on high speed, stirring as needed. Spray an 8 x 8 baking dish with non-stick cooking spray. Put mixture into the baking dish and flatten with a piece of plastic wrap on top to prevent sticking. Refrigerate for 2 hours. Cut into 6 bars!

Honey Banana Smoothie

Makes 1 serving

1 cup 1% milk

1/2 frozen banana

2 teaspoons honey

1 scoop protein powder

Combine pre-measured milk and banana in blender.

Squeeze honey from bottle into blender, estimating amount (or spray measuring spoon with cooking spray and measure honey with measuring spoon). Scoop protein powder from container into blender. Blend ingredients. Pour into glass.

Honey-Nut Butter and Banana Sandwich

Makes 1 serving

1 whole wheat Sandwich Thin®

1 tablespoon honey

1 tablespoon nut butter (almond, peanut or macadamia)

1⁄2 banana, sliced

Cut roll in half. Spread honey and nut butter onto one half of roll. Layer banana on top and close sandwich with second half of roll.

Recipes courtesy of Mitzi Dulan, RD, CSSD for the National Honey Board

As a registered dietitian, boot camp coach and mom of two daughters, I get a lot of nutritional supplement questions. And with so many supplement options on the market today, it can be hard to know what the best choices are for you and your family.

One supplement I highly recommend to family, friends, clients and professional athletes is a high-quality Omega-3 fish oil supplement from Nordic Naturals, which I consider to be the best on the market.

The importance of Omega-3 intake is well established for its positive impact on heart health but new research suggests it’s also crucial for optimal brain health. What many parents don’t know is the exciting new research linking fish oil supplementation and attention deficit hyperactivity disorder (ADHD).

Essential fatty acids are among the most vital nutrients for kids, since most are deficient in them. In the United States, children eat less than 100 mg of Omega-3s per day, when many should get 500 mg per day. The Omega-3 fatty acids known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are key ingredients for optimal brain function and researchers are learning that they play a special role in behavioral disorders. These essential fatty acids influence many aspects of brain development and improve communication between brain cells.

Walnuts, flax seeds, hemp seeds and chia seeds are vegetarian sources of Omega-3s, but humans are not efficient at converting plant sources to the beneficial forms, DHA and EPA. As a result, it is better to obtain one’s Omega-3s through fatty, coldwater fish such as salmon and DHA/EPA supplements. In fact, with the mercury contamination in fish today, high quality fish oil supplementation is a great way to boost intake without increasing mercury intake.

Research has shown that many ADHD-related symptoms are reduced with essential fatty acid supplementation of DHA and EPA. While Omega-3s and Omega-6s are both important for brain chemistry, Omega-3s are found to have a more significant impact in main- taining central nervous system function and affect hormones in the brain. These essential fatty acids are essential since the human body requires them for proper growth and development. Fish oil supplementation is a safe, pure, and effective way to boost your child’s physical and mental well-being.

Here is a fish oil supplement guide for the growing bodies and minds in your family. Product suggestions are based on average, healthy children and young adults. For specific conditions, please consult your healthcare practitioner.

Infant- Birth to 2 years

A healthy mom taking adequate levels of EPA and DHA before and during pregnancy and breastfeeding is essential to making a healthy baby. A 2003 study showed that children of mothers who took cod liver oil during pregnancy and lactation had higher IQs at age 4 than children of the mothers who received a placebo.

Recommendation: International experts recommend pregnant and lactating women consume 300-600 mg of DHA per day.

Product Suggestions: For mom: Nordic Naturals Prenatal DHA, DHA, Ultimate Omega, or Arctic Cod Liver Oil. For baby: Baby’s DHA

Preschool- 2 to 5 years

Brain development is very active during this time. Language development and physical and motor skills are also developing. One 2008 study showed a positive correlation in preschoolers’ listening comprehension and vocabulary with high DHA blood levels from supplementation.

Recommendation: International experts recommend 15 mg of EPA+DHA per pound of body weight.

Product Suggestions: Nordic Naturals Ultimate Omega Junior, Children’s DHA, Artic Cod Liver Oil, or Omega 3-6-9-D Junior

Grade School- 6 to 13 years

Schoolwork and stamina for sports require optimal nutrition support during grade school. In a study of 355 children aged 6-9, fish oil was linked to an improvement in learning, memory and spelling ability. Children taking fish oil supplements had fewer sick days at school and also retained information better.

Recommendation: International expert recommendation is 15 mg EPA+DHA per pound of body weight.

Product Suggestions: Nordic Naturals Ultimate Omega Junior, Children’s DHA, Artic Cod Liver Oil, or Omega 3-6-9-D Junior

Teen- 14 to 17 years

Feeding home-cooked meals to teenagers can sometimes be challenging with all the busy schedules. The science supports fish oil for this age. Kids aged 10-16 showed a 68% reduction in violent behavior when they ate a healthy diet and took a fish oil supplement. Another group of 15-16 year old teenagers with behavior challenges took fish oil for 12 weeks prior to taking a standardized test. These students, on average, exceeded their predicted results by one grade level!

Recommendations: International expert recommendation is 500 mg of EPA+DHA with a minimum of 220 mg of each.

Product Suggestions: Ultimate Omega, Artic Cod Liver Oil

Young Adult- 18 to 21 years

The college years or work can cause stress and by this age they are ready for adult Omega-3 supplements. Several studies have demonstrated DHA supplementation lowered aggression and hostility in college students under psychological stress.

Recommendation: International expert recommendation is 500 mg EPA+DHA with a minimum of 220 mg of each.

Product Suggestions: Ultimate Omega, Artic-D Cod Liver Oil, Ultimate Omega Sport

You can buy Nordic Naturals locally at Whole Foods or buy on iHerb.com where you can typically save 10-15%.

*Product suggestions are based on average, healthy children and young adults. For specific conditions, please consult your health care practitioner.

Benefits of Fish Oil Supplementation

-Supports healthy brain function

-Promotes positive mood and well-being

-Supports focus and attention

-Supports memory and learning ability

-Protects nerve and brain cells from oxidative stress and damage

-Can be effective in treating major depression in people without anxiety

-Acts as an anti-inflammatory

-Supports eye health

-Supports heart health

-Is natural and safe for long-term use

Article written by Mitzi Dulan, RD, CSSD, and reprinted courtesy of 435 South Magazine.

Do you have plans this May 5? While this can be a fun holiday, it can also be easy to overdo it on. Here are a few ways to enjoy a Happy and Healthy Cinco de Mayo!

Instead of Queso, Have Hass Avocado Salsa

While queso is cheesy and delicious, it is high in fat and calories. Queso can have up to 600 calories per serving. Salsa, on the other hand,  can be a much better choice. In fact, try this super simple and delicious Mariachi Guacamole recipe which is more of a Hass Avocado Salsa.

Recipe: courtesy of Hass Avocado Board

Instead of a Frozen Margarita, Have it “On The Rocks”

Frozen margaritas are loaded with calories and sugar. While they vary from place to place, they can contain upwards of 300 calories. On the rocks margaritas generally range around 300 calories. If you want to toast the holiday, pick an on the rocks margarita over the frozen to save on calories. Also, skip the salt to keep your sodium consumption down.

For more fun Cinco de Mayo tips check this out!

Happy Cinco de Mayo!

Assistance Provided by Tori Thompson

Have you considered going on a diet/exercise program to lose weight? Deciding you need to lose weight is the first step; however, have you ever wondered just how much you should weigh? Before you come up with your weight loss goal, here a few things to take into account:

Ideal Body Weight

This equation gives you a rough estimate of how much you should weigh based on your sex and height.

Women: 100 lb for the first 5 feet + 5 lb for every inch over

Men: 106 lb for the first 5 feet + 6 lb for every inch over

Example: A 5’8 women’s ideal body weight would be 140 lb.

*Remember, this is just a rough estimate, and is usually given in a range of +/- 10%.

BMI

Chances are you’ve figured your BMI, or body mass index, before. This takes your weight and height into account and puts you in a underweight, normal, or overweight category.

You then should compare your number with the following:

*Remember, BMI is not a definite indicator of health; it does not take into account those with large amounts of muscle.

If you do fall into the obese category, figuring out just what your ideal body weight should be can be tough. Using the above example, if a woman is 5’8 and weighs 250 pounds, 140 pounds is an unreasonably low goal weight right off the bat. Instead, you can find your adjusted ideal body weight for a more reasonable weight loss goal.

Losing weight is tough; however, if you need a little guidance, you may decide you want to meet with a local dietitian to help come up with a diet plan you can stick to. You can visit www.eatright.org and search for a registered dietitian near you!

Assistance Provided by Tori Thompson

Fast food restaurants provide a level of convenience that is hard for people to turn down.  In one year, on average, Americans will spend $110 billion dollars on fast food.  This convenience is one of the main reasons that the incidence of obesity in the United States has skyrocketed in the last 20 years.

Fast food meals are loaded with trans fat, saturated fat, sodium, and added sugar.  Some of them can contain over 100g of fat!  A majority of the time, almost all of the foods in restaurants have been processed in some fashion.

Below are 5 meals that have been shown to be the worst for your health:

1.       Chicken Carbonara Breadbowl Pasta (Domino’s)

• This pasta bowl contains around 1,400 calories and 56 g of fat, not to mention it packs in 2,200g of sodium.

2.     Big Breakfast with Biscuit, Hotcakes, Margarine, and Syrup (McDonald’s)

• This breakfast includes around 1,400 calories, 64.5 g of fat, and 49 g of sugar.  This meal is not an ideal way to get your body energized in the morning.

3.      Triple Whopper with Cheese Value Meal (Burger King)

• This value meal is responsible for over 2,000 calories, 104 g of fat, and 2,270 mg of sodium.

4.       Tuna Melt with Chips (Quizno’s)

• Many would think this sandwich is healthy, but it has 1,600 calories and a whopping 111 g of fat! The tuna drenched in mayonnaise is responsible for this load of fat.

5.       6-piece Chicken Strip Basket (Dairy Queen)

• DQ’s basket is loaded with nearly 1,400 calories, 57 g of fat, and 3,650 mg of sodium.  This amount of sodium is well-over the daily limit of normal consumption.

Definitely make it a point to steer away from these 5 meals when visiting a fast food establishment.  Also, look for foods that aren’t dripping in sauce and cheese.  For example, at a sub shop, ask for no mayo on your sandwich and save yourself a couple hundred calories.  If you make healthy choices when eating out at fast food restaurants, you can keep your body healthy and happy.

Assistance by Morgan Hoover

Why spend hundreds of dollars each year on skin care when you can simply eat food for healthy, glowing skin?  Foods packed with antioxidants can provide protection to skin in ways that cosmetic products cannot.  These six super foods below have been shown to protect and help nourish skin for a healthy looking complexion.   Throw a few of these antioxidant-packed foods on your plate in order to protect your skin and save yourself money.

1. Almonds. Vitamin E, which helps block sun, is prevalent in these nuts.  It is an antioxidant that helps protect skin cells from damaging UV light and prevent free radicals from forming.  Try sprinkling sliced almonds on top of your salads.

2. Carrots. This vegetable is full of vitamin A, which has been shown to decrease the development of cancer cells within the skin.  Other nutrients in carrots nourish skin, prevent dry skin, and prevent blemishes from developing.  Try to eat at least ½ a cup of carrots every day.

3. Blueberries. This powerful fruit is one of the foods with the highest amount of antioxidants.  These antioxidants prevent damage from free radicals within the body.  Blueberries are also high in vitamin C content.  Sprinkle blueberries on your oatmeal in the morning.

4. Salmon. This fish is one of the highest in omega-3 fatty acids.  These fatty acids decrease inflammatory substances released by the body and reduce clogged pores.  Try adding salmon into one of your meals once a week.

5. Green Tea. Tea is packed with antioxidants called catechins, which have shown to have anti-inflammatory and anti-cancer properties. Green tea has also been shown to neutralize the damages that may appear from excessive sun exposure.  Make it a goal to drink at least two cups of green tea per day.

6. Sweet Potatoes. This potato is full of vitamin C, which is important in the process of collagen production.  Collagen is responsible for the smoothness of skin and when levels are decreased it causes wrinkles.  Try baked sweet potato fries for a dose of this vitamin C packed food.

Remember, before going out and spending money on skin care products, toss a few of these super foods in your diet!

Assistance by Morgan Hoover

Us women (and a growing number of well-groomed men) have a weakness for cosmetics, and for good reason.  They make our skin look fresh and glowy, our hair shiny and frizz-free, and also make us smell like a bed of roses.  Plus, they are just pretty!  It’s hard not to be allured by the rainbow of vibrant hues, glitzy sparkles, and delicate pastels that are perfectly displayed across the cosmetic counters of department stores.  What’s not to love?

Well, actually quite a bit.  While these products are designed to entice us in every way, there is mounting evidence that they are doing far more harm than good.  Our skin may be our body’s first line of defense, but also it is the body’s largest organ.  When we cover our pores with cosmetics, some of the chemicals they contain are absorbed; those chemicals then become stored in our tissues, and bioaccumulate over time.  This toxic load can eventually have a significant impact on our health.

Next time you are in your bathroom, take a look at the ingredients panel on your everyday cosmetics.  You may be surprised by the long and complex lists that you find.  Below is a list of the 7 most toxic cosmetic ingredients for which you should be on the lookout.

1. Ethylene Oxide This chemical is commonly found in fragrances and shampoos.  It is a proven carcinogen, which means that it has been shown to cause cancer.  In fact, the National Toxicology Project identifies it as a mammary carcinogen in animals.
2. Lead Lead is a prevalent contaminant and has been found in over 650 different cosmetic products.  Some products to be wary of include sunscreen, foundation, nail polish, lipstick, and whitening toothpaste.  Lead is proven to be a neurotoxin and may lead to problems with learning, language and behavior.
3. Parabens Parabens are a group of compounds that have anti-fungal properties.  They are commonly added to lotions, creams, deodorants, and other cosmetics.   Parabens are easily absorbed by the skin and have found in biopsy samples of breast tumors.  They have also been linked to disrupted male reproductive function.
4. Phthalates Phthalates are a group of endocrine disrupting, industrial, high-volume chemicals.  They are found in a wide range of beauty products, particularly nail polish and products containing synthetic fragrance.  They have been associated with early puberty in girls and breast cancer later in life.  If that is not enough to convince you to stay away, just this past month, a study was published in the journal Diabetes Care, linking Phthalate with diabetes risk.
5. Sodium Laureth Sulfate/1,4 Dioxane It’s really nice to get a good lather when applying shampoo and soaps.  However, these seemingly innocent suds are often due to the presence of sodium laureth sulfate, a compound often contaminated with 1,4 dioxane.  1,4 dioxane is known to cause cancer in animals and has a high probability of causing cancer in humans as well.  It may also harm the nervous system.
6. Toulene Toulene improves adhesion and adds gloss, which is why it is often used in nail polish and hair dyes.  This compound is has been associated with damage to reproductive and developmental function.  It may also harm the liver and kidneys.
7. Triclosan Triclosan is found in a wide range of antibacterial soaps, detergents, deodorants, toothpastes, cosmetics, fabrics and plastics.  Pretty much, it is everywhere!  A major health concern is its role in hormone disruption.  One study found that triclosan has an impact on thyroid hormone concentrations and another showed that it interacted with androgen and estrogen receptors in the body.  In addition, there is mounting evidence that the prevalence of triclosan is leading to the emergence of antimicrobial-drug resistant bacteria.

Fortunately, there are now a lot of natural alternatives on the market and so you can still look beautiful and smell fresh without the toxins!  Check out the Environmental Working Group’s Skin Deep website for more information on products that are safe and the one’s that are toxic.

Assistance provided by Allison van Camp.