The Pros and Cons of Fasting

Some people swear by the benefits of fasting on a regular basis. But what is it about this controversial practice that is so appealing to the masses? Is it really as beneficial as people claim? If you’ve considered fasting for health, weight loss or spirituality, here are some of the pros and cons you should know about the trending practice.

Understanding Fasting

Fasting is the process of abstaining from all food or certain food categories for a period of time. Some types of fasting also involve abstaining from liquids. It’s important to distinguish that there is a difference between fasting and starving. Fasting is the act of deliberately not eating any food, while starving is not done by choice (except in the case of serious eating disorders).

Many health and medical professionals claim that fasting is beneficial to human health, while others claim it is not. To form your own conclusion, it’s important to look at the existing evidence regarding fasting. Once you have sufficient information about the benefits and drawbacks of the popular practice, you can make an informed decision about whether or not it’s right for you.

Benefits of Fasting

There are many potential benefits to fasting, and some of them are backed by science. Here are a few of the reasons why people choose to fast.

Potential to lose weight without counting calories
May help control glucose levels
Unrestricted dietary choices during eating windows

There is also some evidence that fasting may boost longevity and provide other health benefits. Of course, in order to experience the full benefits of fasting, it’s important to stick to a healthy diet. It’s also important to pay attention to how your body feels when fasting and make sure you don’t go without food for too long.

Drawbacks of Fasting

While some people respond quite well to fasting, others do not. This suggests that the practice may not be appropriate for everyone. Here are a few of the drawbacks associated with intentionally going without food for periods of time.

Low energy on fasting days
May cause severe hunger and lead to overeating
May reduce physical activity

For people with certain health conditions or who are taking medications, fasting may be dangerous. Some medications specifically state that they should be taken with food to alleviate side effects.
In addition to these challenges, it’s easy for people who fast regularly to suffer from nutrient deficiencies. This is because on the days they do eat, they still eat too little nutrient rich food for their daily nutritional needs. Some people also use fasting as a method to allow them to eat unhealthy food when they return to eating in an effort to balance out calories. If you want to try fasting, make sure that you're getting lots of healthy, nutrient rich foods on the days that you are eating to avoid these common problems.

Different Types of Fasts

There are many different types of fasts, including extended fasts that last multiple days, and short fasts that last longer than one full day. Here are some of the different types of fasts people engage in.

Intermittent fasting: This type of fast involves abstaining from food for at least 12 hours every day. It’s arguably the most popular type of fasting right now, and purports to help the body turn on its fat-burning mechanisms.
Religious fasting: Many people fast for religious or spiritual purposes. Usually, this type of fasting involves abstaining from both food and water for a short period of time (between six and 24 hours in most case).
Long-Term fasting: Also known as extended fasting, long-term fasts are more controversial than most. They involve abstaining from all foods or certain foods for more than 24 hours.

Intermittent fasting is usually the best choice for beginners because it is easier to stick with. It’s also safer than extended fasting. If you want to experience some of the benefits of fasting for yourself, check with your doctor and give intermittent fasting a try.

June 8, 2020

I Tried Keto for 30 Days and Discovered This Amazing Secret!

To me, there’s nothing better than discovering natural health secrets that can make us working moms feel amazing. So, I decided to try the keto diet for 30 days. Does it really work? Here’s what happened to me.

How Much Weight Did I Lose?

I know this is what you’re dying to know, so let’s get this question out of the way first. Is keto as thrilling for weight loss as they say? I have to admit I was a little skeptical of the “lose 10 pounds in a week” claims. But, that’s exactly what happened to me!
Well, not exactly 10 pounds. I lost 8 pounds in my first week on keto. Over the next three weeks, my waistline kept dropping more and more. By the end of the month I had burned a stunning 15 pounds!
You’re looking at the happy owner of a size 12 dress size. I’m so proud! My goal is to hit a size 10 in another month or so. I have this sexy size-10 red dress that I’ve been saving in the back of my closet (and have since moved to the front of the closet to stay motivated) that I’m dying to slip into for ladies’ night.

What Are My New Favorite Keto Recipes?

How did I manage to slash carbs, balance my protein intake and keep up with my calories? A LOT of bacon. Now, let me confess that I really had NO problem getting into that. Don’t tell anyone, but I love bacon, cheese and avocados, so that part was pretty easy!

Here are a few of my new favorite recipes for breakfast, lunch and dinner:

Breakfast: I have two breakfast favorites. One is keto granola with sesame seeds, coconut oil and flakes, chia seeds, almonds and cinnamon. It’s just toasty and yummy to the extreme. I also have a soft spot for bacon and egg cups with jalapeno slices, cheddar cheese, avocado and sour cream.
Lunch: My favorite option for a tasty lunch are spicy shrimp lettuce wraps (I eat a LOT of lettuce wraps for lunch). They have tasty shrimp with chipotle flakes, hot sauce, celery, blue cheese and romaine lettuce.
Dinner: For dinner, I try to plan meals that are easy to adapt to my kids. For example, keto mac’ and cheese basically replaces the macaroni with cauliflower and adds bacon on top. So, I make half a dish with the pasta noodles for them, and the other half with cauliflower for me.

If I need a shot of energy when I’m working, smoothies are awesome. My fave is a coconut milk smoothie with mint leaves and blackberries.

What About the Keto Flu?

I had heard a lot about the dreaded “keto flu” that makes you feel lethargic, tired and irritable. But I also found some tips from other keto warrior women like me. They recommended drinking lots of water and adding extra sodium and potassium (electrolytes) to my diet. I did that and didn’t notice any big energy or mood problems at all.

What Are My Biggest Takeaways and Recommendations?

I think the biggest thing that has helped me to get so many benefits from keto is that I did my research before starting. I learned about the biggest obstacles, made my grocery list, planned my meals and went to town. That’s what I would recommend for everyone interested in keto.

May 13, 2020May 21, 2020

High Calorie Foods That Are Actually Healthy

If you’re trying to eat healthy and watch your waistline, calories may seem like the enemy. It’s a well-known fact that some of the unhealthiest foods are absolutely full of empty calories. But not all calories are bad. In fact, they’re crucial for your health and survival.

Check out this list of nutritious foods that are surprisingly high in calories, and you’ll see firsthand that you can achieve optimum health by including quality high-calorie foods in your diet. Just make sure you eat them sparingly, because any high-calorie food can make you gain weight if you eat too much of it.

1. Peanut Butter

Peanut butter is one of the most versatile high-calorie foods out there. You can find it in everything from Asian cuisine sauces to candy bars. It also happens to be good for you. This delectable nut butter provides a decent amount of protein, as well as vitamins and minerals such as zinc, magnesium and potassium.

Unfortunately, you won’t reap the health benefits of peanut butter if your daily serving comes from a candy bar or cookie dough batter. Instead, try smearing a tablespoon of smooth and creamy peanut butter into the crevices of fresh celery stalks. The peanut butter will help satiate you and the celery will delivery a powerful punch of vitamins and minerals (plus, it has an incredible crunch).

2. Nuts

Nuts are amazing snack foods because they fill you up so effectively. This is partially because of their high calorie content (which tops at a 190 calories per ounce for some varieties). But don’t let that scare you away.

Nuts are rich in protein, fiber and various essential nutrients. Try substituting a small handful of nuts for your favorite unhealthy crunchy foods, such as chips or cookies.

3. Quinoa

Quinoa (pronounced “keen-wah”) is a funny-looking grain that hasn’t yet become popular in many American dishes. But if people realized how nutritious this little grain is, they’d want to eat more of it every day! Quinoa is one of the few complete proteins in this world (which means it contains 9 essential amino acids). It’s also high in omega-3 fatty acids and fiber, which are both great for controlling diabetes. Be careful to eat it in moderation, though, since a single cup of the cooked stuff contains 222 calories.

4. Olive Oil

There are some types of oil that have a bad reputation for a reason. Low-quality oils such as vegetable oil or canola oil are full of omega-6 fatty acids, which can be harmful for your body if consumed in large amounts. Olive oil, on the other hand, has a much healthier ratio of omega-6 to omega-3 fatty acids. It also has strong ant-inflammatory properties and may help you manage your blood pressure. Who knew?

Olive oil has just under 120 calories per tablespoon, so try not to go crazy with it. Just a teaspoon here and there will do you good. Try drizzling a bit on a fresh salad or using it to cook your vegetables and meats.

May 6, 2020May 21, 2020

Tasty Alternatives to Red Meat

Red meat has been linked to many different health problems, including some cancers, heart disease and obesity. But it’s so tasty! Fortunately, ditching red meat doesn’t mean you have to opt for protein sources that taste like cardboard. satisfied without raising your risk of an early death.

Here are a few tasty alternatives to red meat that will keep you satisfied without raising your risk of an early death.

Cooked Chicken

Chicken is the most popular meat in the United States, and it’s not hard to see why. The simple bird may not be much to look at, but it produces meat that’s lean and tasty. There are so many ways to enjoy chicken. You can stir-fry it with vegetables, pan-fry the choicest cuts, bake it to the perfect, moist consistency, or grill it to get those beautiful charcoal lines.

The fact is, cooked chicken is much better for your cardiovascular health than red meat. It also contains protein, which is one of the building blocks of healthy muscle. If you’re looking for ways to cut back on red meat, simply replace it with chicken. You won’t feel deprived at all.

Veggie Burgers

Yes, we’re going to talk about veggie burgers. Before you flip off your screen in disgust, hear me out. If you use the right seasonings, veggie burgers can be just as delicious as thick, juicy hamburgers. Don’t believe me? Well, you are welcome to try to prove me wrong.

The key to making a great veggie burger is to actually make it grillable. Most veggie burgers have very fragile textures and tend to fall apart when grilled. However, there are recipes for veggie burgers that hold together quite well.

These recipes usually include a variety of wet mashed ingredients (including black beans and barbecue sauce) as well as rice and seasonings. Adding bread crumbs to your recipe can also help hold all the ingredients together.

When done right, a veggie burger can be so flavorful and satisfying that you’ll forget it’s not made from beef. And the health benefits of veggie burgers are undeniable. You’ll receive plenty of fiber, vitamins and minerals. You’ll also avoid the high levels of fats found in traditional hamburgers.

Baked Fish

Fish can be a great alternative to red meat. But did you know the way you cook your fish affects how healthy it is? When fish is boiled or baked, it’s associated with more heart-healthy benefits than dried, fried or salted fish.

Many nutritionists recommend eating fish at least twice each week. It’s best to choose an oily variety, including herring, salmon and tuna. This will give you the maximum benefits of omega-3 fatty acids. These fatty acids have been linked to decreased risk of heart disease.
If you’re used to having a meal that includes beef multiple times per week, switch to healthy fish instead. Your heart will thank you.

Eggs

Eggs may be small, but they’re highly satisfying and packed with protein. They also contain vitamin D, choline and other nutrients your body needs. Eggs make a great replacement for red meat. Instead of topping your favorite salad with beef slices, top it with slices of hard-boiled eggs.

You can also swap out your beef-and-potato hashes with egg-and-potato alternatives. Eggs taste good in many different dishes, so feel free to experiment until you find a combination you love.

Legumes

Did you know one, ½ cup serving of cooked legumes provides as much protein as 1 ounce of meat? Legumes are also full of fiber, which keeps you satiated longer. In contrast, animal protein doesn’t’ have any fiber at all. If you’re looking for healthy alternatives to red meat, add more legumes and beans to your diet.

May 6, 2020May 21, 2020

How To Create Cheap and Healthy Meals for Your Family

Many people think that “healthy” is synonymous with “expensive,” but I love proving them wrong. With a little forethought, you can save money each month while still providing your family with nutritious and delicious meals every night (or as often as you want to cook).

Here’s how to create cheap and healthy meals you can proudly feed to your family.

Set a Budget

Listen up. Eating healthy isn’t going to cost you an arm and a leg unless you don’t set a budget for your groceries. The very first step you should take when creating a healthy meal schedule is to figure out how much you can spend on groceries.

Once you have a number, you can look for recipes that fit within your budget. This will take you a little bit of time, but it’s absolutely worth it.

“Healthify” Your Favorite Meals

You don’t have to completely change your palate to enjoy healthy foods. Instead, take recipes you already know you like and make a few tweaks here and there to “healthify” them.

Here are some of the top ways to make the most delectable unhealthy recipes a lot healthier.

Make one or more healthy substitutions. Use fat-free milk instead of whole milk, trade enriched pasta with whole-wheat pasta, or cut the meat content in half and add more vegetables.

Reduce the amount of salt, fat and sugar. Too much salt, fat and sugar aren’t good for your health (not to mention your waistline!) Here are some easy ways to limit the amounts of these ingredients in your meals.

Salt - To cut back on salt, try using other seasonings to flavor your food. Thyme, cayenne, allspice and oregano can all add great flavor to your food and can reduce your need to use salt.

Fat - To make sure your baked goods are still deliciously soft while cutting back on fat from butter, just use half the butter. You can replace the other half of the butter with mashed banana, unsweetened applesauce or prune puree.

Sugar - To limit your sugar intake, add up to ½ less sugar than what’s called for in your favorite recipes. You can make up the difference by adding other sweet ingredients, such as nutmeg, cinnamon, allspice or cloves. Flavorings such as almond or vanilla extract can also add the most delightful hint of sweetness.

Make your portion sizes smaller. One of the easiest ways to cut back on calories is to simply make portion sizes smaller. This will not only help you save money, but it may save your waistline, as well!

Figure Out What Ingredients Your Kids Will Eat

A little experimentation with healthy foods can help you figure out what your kids love, hate and tolerate. Remember to be creative. Your kids may think they hate carrots, but might change their minds if you puree some cooked carrots with a bit of olive oil, cinnamon and nutmeg.

Once you figure out what healthy components your kids like, you can rotate them into your meals regularly.

Take It a Week at a Time

Making nutritious meals can get overwhelming if you think too far ahead. While some people thrive on creating month-long dinner schedules, most people do best when they take it a week at a time.

Every weekend, take a few minutes to figure out your meal and grocery needs for the next week. Pick up all your groceries in a single trip, if possible. This will save you precious time and stress.