You may have heard of the term Detox before, and since you’re reading these lines, you may even actively look to take up Detoxing for yourself. With that, you are most definitely not alone! But, why Detoxing? What is the reason why Detoxing has become such a popular term and what does it actually stand for? This is what this article will focus on in this edition, together with a few tips, and guidelines, terms and suggestions about Detoxing. Ready to get started? Read on!
During our daily lives, we are becoming increasingly exposed to a number of chemicals in our food supply, the air we breathe, and through many common items we are using daily, including cosmetics and household cleaning products. In short, what you may have found to be quite harmless, as the human body is built to learn to adapt, is in fact quite harmful to you, and ultimately also your digestive system.
The side effects of being exposed to such chemicals day in and day out, is that these chemicals build up in our system and ultimately end up stall our weight loss efforts. While many other factors often contribute further to that, researchers find that environmental toxins play a crucial role in being overweight or obese.
Detoxifying your body
Since an increasing number of people are realizing that they are gaining weight, either due to the harmful side-effects of the above-mentioned chemicals, or due to stress in their respective everyday life; or simply because they’re not getting enough daily exercise, and build enough healthy routines into their lives, the eyes have now turned to detoxification and gearing down more than ever before. This is also why more and more Detox diets are getting media attention, and that’s also why an increasing number of people are looking for sustainable and surefire ways to detoxify their bodies.
Quick note: For those not sure what the definition of Detox really stretches over, we may, at this point, for clearance sake, quickly mention that according to the Cambridge Dictionary, Detox is a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances; detoxification.
Detoxing, the right way
Since Detoxing has won back popularity in a landslide, partly thanks to the attention from the media, celebrities and other public figures, but perhaps mainly because people started to remember that it simply is the best way to ‘reset’ their digestive system, the internet together with the trend, seems to be overly filled with Health-Guru’s that appear to have ‘invented’ one Detox-diet better and more promising than the other – and that’s where you need to be careful, if Detoxing in a healthy way, is what you’re looking to achieve.
There are simply all too many 3-day, 5-day or 7-day plans to choose from, but not all of them will actually help you really lose weight in a healthy way, without putting your health at stake, if at all. Fact is, to slim down, you need to choose a Detox that is both healthy and specifically designed for weight loss, if that is your goal with Detoxing.
At Santosa Detox and Wellness Center in Phuket, we only hire and employ certified professionals as to prevent these common misinterpretations of Detoxing. This, we do as a way to not halt or hinder the motivation of those who are really keen on losing toxins and weight, and to prevent that guests are jeopardizing their health.
Ways of Detoxing at the Santosa Detox and Wellness Center
During a retreat at the Santosa Detox and Wellness Center, you in fact have several choices of Fasting programs for weight loss at your disposal. The most efficient way of rapidly losing weight, and thereby changing your lifestyle, is to join our Full Fast or Juice Fast programs. Following one of these programs not only help you Detox while staying at our center, but it can moreover be applied afterwards as well, as you’ll learn exactly how these programs are carried out to life even after your stay.
Did you know: The skin actually acts like a second kidney. Sweat glands permeate the skin’s 11,000 square feet of surface area (which includes skin surface, sweat glands, and ducts).
What you may want to consider before choosing one our detox programs is how much weight you actually need, or want to lose. Although a detox-diet is highly boosting your weight-loss, the desired results also increasingly depend on the original weight you have to begin with. If your BMI for instance is very high, usually you can lose 0,5 to 1 kg, depending on whether you are a gentleman or a lady, respectively. If you however are normal weighted to begin with, there naturally also isn’t that much to lose, so don’t expect wonder-cures as these Health-Gurus preach about, as that is not guaranteed. It still very much depends on your digestive system, your motivation, effort and ability to wind down and willingness to participate in one of our programs.
Note: Our organs and tissues are actually constantly in a state of detoxification by itself too— getting rid of unwanted substances produced by the body or from our environment. The liver, kidney, lungs, skin, and gastrointestinal system are designed to remove toxins that accumulate in the body naturally. But following a detox diet full of natural foods can enhance the body’s ability to cleanse.
No matter which of our Detox programs you choose however, a 5-7 days period weight loss retreat is enough to kick off a healthy new life style, learn how to eat healthily, how to treat the body and how to maintain the weight.
Quick tip: During a detoxification, drinking 2 liters of pure, filtered water daily is sufficient for diuresis (increased or excessive production of urine) and thereby initiate the removal of toxins.
Besides helping you eliminate the wrong foods that can contribute to weight gain, choosing the right detox program can give your liver and overall health a much needed boost, eliminating those excess toxins that often puts the digestion in slow-motion.
Sneak-peek from the program: To boost weight-loss, we encourage our guests to do Sauna with adjoining ice baths to sweat out toxins naturally.
So, how do you choose the best detox diet that is healthy and not harmful? If you’re having difficulty in choosing the right detox diet to boost your weight-loss or to get rid of toxins, feel free to get in touch with us for a free consultation to make the most qualified and most healthy choice based on your individual goal and physical state.
To get in touch with us, please refer to our Contact page.
It is no secret that there are a variety of components to consider in the journey to overall better health and wellness. Embracing this journey as a lifestyle change is a positive step in working towards rebooting your health. Holding on to this positive attitude will also enhance any fitness regimen and be a motivational tool moving forward.
In order to get fit the smart way, a person needs the proper education, a bit of inspiration and a whole lot of support – a person needs to know how to get in shape, why they are getting in shape and be surrounded by friends who will support them along the way. Combine these three crucial pieces, and getting fit the smart way will come easily and naturally.
One of the first things that needs to be done in the journey to getting fit is to reevaluate your diet. It is best to start small when it comes to changing your diet to ensure success. For example, make one change a week and you will see that over time the accumulated changes really do add up. Examples include eating more vegetables on a daily basis, consuming less calories, drinking one less soda with the hopes of eliminating soda from your diet completely and cook your own meal once a week. Although these changes are small, they will lead to big success in the long run.
As far as fitness goes, find an activity you like and stick with it especially in the early days of your fitness journey. If you like running, swimming, lifting weights or cross training, find the time to do that activity every day and push yourself to run a little further or lift a little heavier. If you are new to fitness, yoga is a great way to start exercising as not only is it fantastic for your body and also soothing for your mind. Yoga allows the body to stretch and move and requires a great deal of concentration and discipline. It is an activity that has so many benefits and one that can help build your strength which in turn is helpful for when participating in more strenuous activities.
During your health and wellness journey, take the time to pamper yourself. A great way to do this is by visiting a spa, going to the sauna or having a massage. These little rewards go a long way and are motivational when it comes to rewarding yourself for a week of exercise well completed or perhaps reaching a weight loss goal.
Getting fit the smart way does not have to be difficult. In fact, it can be really fun when you are amongst likeminded friends or in a supportive, nurturing environment. Here at Santosa Detox & Wellness Center, we have a variety of well-rounded programs and activities to help kickstart your health and wellness journey or to get you back on track.
Two programs that help you get fit the smart way are our Active Cleanse and Yoga & Spa Retreat. Both of these programs combine detox elements as well as teaching how to eat right, how to exercise right and how to pamper your body in the correct way. For anyone new to health and fitness, these programs are really great introductions to overall health and wellness.
A big majority of people around the world suffer from stress. Often times the pressures of life can be too much, and people find themselves at a breaking point. Negative stress is sure to take a toll on a person’s daily life as well as their health. Unfortunately, stress can lead to obesity, high blood pressure, heart disease, anxiety and depression in addition to other problems. However, there are ways to combat stress naturally.
Massage is an excellent natural remedy for stress. It is a wonderful way to open blocked energy channels and to get the blood flow moving smoothly again in the body. Massage is also wonderful for relaxing tense muscles, reducing pain and improving overall circulation.
Meditation is another wonderful way to counteract stress naturally. In all fairness, meditation is not as hard as it seems and it takes only fifteen to thirty minutes a day, making it a perfect escape for the hustle and bustle of a jam-packed daily schedule. To do meditation, give yourself some space, close your eyes and focus on how you breathe. Breathing in and out at a natural pace, and being well aware of this action, brings an amazing sense of calm and overall feeling of peace.
Although it should be considered a no-brainer, exercise is one of the best natural remedies to relieve your body of stress and set you back into the right frame of mind. It does not matter whether it is yoga, swimming or running, exercise gives a person a chance to be alone with their thoughts while working up a sweat. Exercise sends endorphins into the brain, which improves a person’s mood, generally for the better, as well as prevents obesity and other severe health problems of living a sedentary lifestyle.
An overhaul to a person’s current diet can also play a factor in alleviating stress naturally. Junk food is often linked to depression, so clean up your diet and incorporate more healthy foods. Whole grains and protein are known for improving moods, while other stress-busting foods include salmon, blueberries, and almonds. Eating properly nourishes one’s body and provides the right amount of energy to tackle every little stress-inducing thing that comes one’s way.
One of the most important factors to reducing stress is sleep. It truly is the most important natural stress reducer of all. It is important to establish bedtime rituals that signal to your brain it is time to wind down and go to sleep, as well as find the right balance of sleep that you need.
Combating stress naturally in Phuket
Santosa Detox and Wellness Center is located in the Kata hills, just above the neighbourhood of the same name and the popular Kata Beach in Phuket, Thailand. Our goal is to encourage others to lead a healthy lifestyle and support and inspire them on their health and wellness journey. If you are looking to alleviate stress, then our center is the perfect place for you.
Here at Santosa we offer a variety of health and wellness programs including yoga, massage and meditation which are all wonderful natural remedies for stress. For more information, simply fill out the enquiry form below and a member of staff will contact you. We look forward to welcoming you to Santosa Detox and Wellness Center here in tropical Phuket.
For many people, there is no place better than the beach. The beach is great for its beautiful ocean views, its people watching and the chance to inhale the fresh, salty air. Most people go to the beach to relax, frolic in the waves or take a quick swim. However, a brisk walk on the beach also offers up some incredible health benefits.
Everyone knows that at least twenty minutes of exercise a day is good for you, but what’s so special about walking on the beach? Well, for starters, walking in the sand requires a greater physical effort than walking on a hard surface such as an indoor track or sidewalk. Feet are easy to sink into the sand on the beach, which in turn forces tendons and muscles to work harder.
People tend to walk at a slower pace when walking on sand, and research has shown that walking at a slower pace on the sand requires more effort than speed walking or jogging. It is estimated that walking on the sand uses at least 1.5 times more energy than walking or jogging on hard surfaces. This is great news for your feet and joints. Instead of pounding them on any hard surfaces, you can walk on the beach where the sand acts as a natural cushion.
Another big bonus of walking on the beach is that the atmosphere is relaxing. Instead of being trapped indoors, you will be allowed to exercise outside and enjoy the nature and views. A walk on the beach is so relaxing that often times people exercise longer than they would if they were on a treadmill in a gym. Plus, exercising outdoors presents the opportunity to soak up Vitamin D and breathe in the fresh air.
Lastly, we all know that burning calories is a major benefit of any exercise routine. When walking on the beach, you will use up to 50 percent more calories than walking on a hard surface. Isn’t that fantastic? Walking on the beach ensures that you get to reconnect with nature.
A few things to remember to bring for a beach walk include a small towel to wipe sweat, sunglasses and a hat, sunscreen and of course, proper shoes. Also, don’t forget your swimsuit so that you can hop in the ocean and take a dip after your walk!
Beach Walks with Santosa Detox and Wellness Center
Phuket is blessed with an abundance of beautiful beaches, but all of us at Santosa Detox and Wellness Center are partial to our local beach, Kata Beach. It’s one of the most beautiful beaches in all of Phuket and is famous for its long stretch of sand, it’s clear waters and popularity as a “surfer’s paradise” during the green season. It is also the beach where we take a refreshing morning walk with our in-house detox clients.
If you are interested in learning more about our beach walks or any of our fitness activities simply fill out the enquiry form below and a dedicated member of our staff will come back to you as soon as they are free.
Santosa Detox and Wellness Center is the premier wellness center on the island of Phuket, in tropical southern Thailand. We look forward to welcoming you and aiding in your progress during your health and wellness journey.
Would you like to know more about our wellness and spa program contact us!
You know how you just feel starving after having a huge meal of low carb, low fat, low calorie diet food? There is a reason why nutrients count and not just calories! Find out what the most important nutrients are and what they do for your body & what food to find them in.
Nutrients vs. Empty Calories
Empty-calorie foods are highly processed foods that contain added fat, salt & sugar. Examples include baked products such as cakes, cookies, pies and pastries as well as puddings, doughnuts, fries, jams, syrups, jelly, sweetened fruit drinks, breaded fried burgers and ice cream. Empty-calorie foods also make up most of the long shelf life foods and beverages sold in vending machines such as chips, salted snacks, candy, soda, energy and sports drinks. Although empty-calorie foods are cheaper and more readily available than nutrient-dense foods, regular consumption of these foods can have a negative effect on health.
Eating a balanced diet of nutrient-dense foods provides many nutrients that are required to maintain health. This means planning meals that include fruits, vegetables, whole grains, nuts, beans, seeds, These foods provide fewer calories but are excellent sources of nutrients such as the B-vitamins, vitamins A, C, D and E, protein, calcium, iron, potassium, zinc, fiber and monounsaturated fatty acids. Fruits and vegetables also contain phytochemicals that may help reduce the incidence of heart disease, diabetes and cancer.
Top 10 Nutrients and where to find them
1. Vitamin A
This essential vitamin plays an important role in general growth and development, including proper vision, healthy teeth, glowing skin, strong bones and more.
Some foods rich in vitamin A are carrots, sweet potatoes, cantaloupe, pumpkin, spinach, watermelon, kale, papaya, peaches, apricots, tomatoes, dried beans, lentils, red peppers, guava and broccoli.
2. Vitamin C
This water-soluble vitamin is an antioxidant that helps protect cells from free-radical damage, lowers the risk of different types of cancer, regenerates your vitamin E supply, and improves iron absorption. It also keeps the gums healthy, aids in healing wounds, boosts the immune system, and keeps infections at bay.
Your body can’t store vitamin C or make it, so you need to consume some every day. Some foods rich in vitamin C are red peppers, kiwi, oranges, strawberries, cantaloupe, broccoli, guava, grapefruit, Brussels sprouts, parsley, lemon juice, papaya, cauliflower, kale and mustard greens
3. Vitamin E
Vitamin E is the collective name of eight fat-soluble compounds with distinctive antioxidant activities. This particular vitamin protects the skin from harmful ultraviolet light, prevents cell damage from free radicals, improves communication between cells, and protects against prostate cancer and Alzheimer’s disease.
Some foods rich in vitamin E are spinach, chard, turnip greens, mustard greens, cayenne pepper, almonds, sunflower seeds, wheat germ, asparagus, bell peppers, whole grain cereals and safflower oil.
4. Dietary Fiber
The definition of fiber is complex carbohydrates that the body can’t digest or absorb. Instead, it passes relatively intact through your stomach, small intestine, and colon and out of your body.
A high-fiber diet normalizes bowel movements, helps maintain bowel health, lowers cholesterol levels, helps control blood sugar levels, and aids in achieving healthy weight. It also lowers the risk of developing chronic conditions, including heart disease, cancer, and type 2 diabetes.
Some foods with high fiber content are whole grain crackers, quinoa, millet, barley, cracked wheat, wild rice, black beans, chickpeas, turnip greens, oats, flaxseed, mustard greens, collard greens, navy beans, eggplant, raspberries, and cinnamon.
5. Folic Acid (Vitamin B9)
Folic acid, also known as folate, is a form of the water-soluble vitamin B9. Folic acid supports red blood cell production to prevent anemia, prevents homocysteine buildup in your blood, and helps the nerves function properly. It also prevents osteoporosis-related bone fractures and dementias, including Alzheimer’s disease.
The body cannot store folic acid, so it is highly essential to consume it every day to maintain an adequate amount in your system.
Some good food sources of folic acid are romaine lettuce, spinach, asparagus, turnip greens, mustard greens, parsley, collard greens, broccoli, cauliflower, beets, lentils, asparagus, cabbage, egg yolks and lettuce.
Iron helps make red blood cells, which carry oxygen around the body. It is also necessary to support proper metabolism for muscles and other active organs. A lack of iron in the body can lead to iron-deficiency anemia that can result in fatigue, weakness, and irritability.
Some iron-rich foods are oysters, red meats and chicken liver, but there are many vegan alternatives such as soybeans, fortified cereal, pumpkin seeds, beans, lentils, spinach, nuts, dried apricots, brown rice, watercress, kale, Swiss chard, thyme, asparagus, cumin, turmeric, tofu, blackstrap molasses, collard greens, leeks, oregano, black pepper, basil and turnips.
Also increasing the amount of vitamin C in your diet will help your body absorb iron more effectively.
Magnesium contributes to bone strength, enables energy production, boosts the immune system, and normalizes muscle, nerve, and heart functioning. In fact, this mineral is highly essential for a normal heartbeat. Foods that are high in fiber are generally also high in magnesium.
Some good foods to eat to get magnesium are legumes, whole grains, broccoli, squash, spinach, almonds, cashews, peanuts, soymilk, black beans, avocado, brown rice, oatmeal, kidney beans, banana, pumpkin seeds and sesame seeds
Omega-3 fatty acids
They are considered essential fatty acids (ALA, DHA and EPA) that help build cells, regulate the nervous system, strengthen the cardiovascular system, build immunity, and help the body absorb nutrients.
Some of the best sources of omega-3 fatty acids are flaxseeds, walnuts, salmon, sardines, soybeans, halibut, scallops, shrimp, canola oil, linseed, tofu and olive oil.
The mineral calcium plays a key role in maintaining healthy teeth and bones. It also promotes healthy nerve and muscle functioning, helps maintain the pH balance in the blood, and helps the body convert food into energy. It has been found that adequate calcium intake also lowers blood pressure, as well as controls weight.
Some calcium-rich foods are tofu, black molasses, sesame seeds, sardines, collard greens, spinach, turnip greens and scallops.
Protein is considered the building block of life because the body needs it to repair and maintain itself. Protein is important to support proper growth and development during childhood, adolescence, and pregnancy.
Some high-protein foods are spinach, tofu, mustard greens, asparagus, soybeans, mushrooms, eggs, summer squash, split peas and garbanzo beans.
Be sure to get the right amounts of these essential nutrients in your diet every day!