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Dora Charles has spent a lifetime in the kitchen, learning from a long line of fantastic Southern cooks, starting at age 6 making coffee for her grandmother. When Charles needed a job, she knew her options were limited. She'd never finished school, but she knew she could cook. Her experiences and connection to Deen led to a New York Times article, followed by a chance for her very own cookbook. Recipes in this book are the first she's ever written down, and she walks readers through every step of recipes just as her grandmother Hattie taught her. Built with love and lessons rooted in a family history of sharecroppers and her Aunt Laura's memories of former slaves, her reliably detailed recipes take readers through a primer on lard and pan-fried chicken to oxtail stew, boiled peanuts, hush puppies and pot roast to her favorite "Slap Yo' Mama Coconut Cake.


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How's this for insane? One in 20 women would rather give up a limb than be obese, according to a study in the journal Obesity. So it's pretty much a no-brainer that hordes of rational women desperately want to believe in the power of a detox diet. As nice as it is to think you can simply flush fat away by drinking so much liquid you spend half your day in the bathroom, the reality is that some of these diets are not just literally hard to swallow, but they may also be bad to swallow. Recipe for danger?

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The concept of fasting — drastically reducing caloric intake or following a liquid diet — isn't new. The modern-day detox has existed since at least the s, with the first grapefruit diet fad. Today, most commercial detox diets tout an unhealthy formula of minimal calories and nutrients along with some key — usually foul-tasting — ingredient that has supposed fat-melting power, like cayenne pepper or vinegar.

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But no science backs the idea that following a specific diet for a week or eating only one food will get rid of "toxins. What's worse, "most of the so-called 'detox' supplements and diets on the market aren't regulated by the FDA and are potentially harmful, especially if they're very low-calorie or contain diuretics that flush your body of potassium and other crucial nutrients," Ventrelle says.

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And with these very real risks come minimal rewards. Much of what you're losing on this kind of extreme diet is water weight, which lasts only until you refill on fluids.

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If you see a more permanent drop on the scale, chances are it's muscle, not fat, that's missing. Without adequate protein and a liquid diet doesn't offer muchyour body takes it from its most available source: your own muscle tissue.

Not good! Muscle is your built-in calorie furnace, torching those muffin-top makers even when you're not moving.

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And the more muscle you have, the more calories you burn, which is why dramatically slashing calories can actually slow your metabolism in just a few days. Detoxes debunked There's no question that detox diets drastically slash your calorie consumption. But research has found that after just a few days of skimping on calories even a very petite woman needs at least 1,your body stops producing a crucial growth hormone called IGF1, and reduces thyroid and other hormones as well as insulin levels.

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Over time, all of this can lead to problems such as bone loss and menstrual disruptions. Even fasting every other day, which a study in the American Journal of Clinical Nutrition found may benefit obese men and women, hasn't shown promise for those who are looking to lose only a few pounds.

And then there's the quality-of-life issue.

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And what good is a hot body if you can't summon the energy to use it? A healthier head start That's not to say every cleanse is bad.

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Done in a healthy read: sane way, detoxing "can feel like an intervention, a fresh beginning," Hellerstein says. Not only does a healthy detox give your digestive system a break, but by eliminating added sugar, saturated fats, and alcohol, it also rids your diet of things that can exacerbate health issues, Ventrelle says.

A good plan provides enough calories and nutrients to sustain you the average woman needs 1, to 1, calories and includes fiber and lean protein. With that in mind, Ventrelle created a 1,calorie plan exclusively for Women's Health.

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Note: Calories given are for a 5'3" to 5'5", to pound woman. You may need to adjust for your own height, weight, age, and activity level. Following it for at least three days will kick-start weight loss, but it's safe to use as long as you'd like.

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Because you'll eat often — at least every four hours — and drink as much water and decaffeinated tea as you want, you'll beat bloat while keeping your blood sugar steady and your energy high. This means you'll be able to cut back without feeling cranky, exhausted, or hungry. And — we pinky swear — you won't have to gulp down a single glass of cayenne-spiked liquid.

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Liquid lunch? It isn't magic: Cleanses that offer few calories in icky-tasting liquid form may shed weight — but it's not sustainable.

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Hispanic Heritage Month U. Share this —. Follow NBC News. By Camille Noe Pagan.

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At just 29 years old, she has developed an incredible talent for baking and decorating the most beautiful, intricate, and delicious cookies, while raising three small children and supporting her husband, who proudly serves in the United States Army.