Intermittent Fasting Has Many Benefits

Intermittent fasting is not so much a diet but a pattern or timing of how to eat. It is how early mankind fed itself for millennia. It has many benefits to improve our health. This article discusses intermittent fasting (IF), types of intermittent fasting and subsequent health benefits.

To be very clear this article is meant for general purposes and should not be utilized individually, but in consultation with one’s health care provider.

Let’s begin with stating that intermittent fasting means NO SNACKS! Snacking is out. Intermittent means we will wait an interval of time between meals.

There are various patterns that can be used for intermittent fasting. One of the simplest is: 3 square meals a day. This is a time-honored custom for many in the boomer generation and previous generations. It involves having breakfast, lunch and dinner and not eating overnight. Typically, a 4-5 hour time span between meals occurs. Since each meal is substantial the individual doesn’t become hungry.

Another method of IF is to utilize the 3 square meals a day and to add a 24- 48 hour fasting time once a month where one only drinks water and sparingly drinks a vegetable broth.

There are a number of other patterns that can be pursued and are readily investigated by consulting an expert of nutrition and online references.

The benefits of IF are numerous, ranging from weight loss, improved metabolism, decreased chronic pain and lower risk of cancer.

Weight loss occurs when we refrain from eating for longer periods. If we eat frequently, we are constantly burning calories from the food we’ve consumed. However, by utilizing IF we burn fat and subsequently lose weight.

Many people feel that their metabolism is slow or unstable. Intermittent fasting can speed up and stabilize overall body metabolism. Physiologically IF reduces the amount of insulin produced by the pancreas and allows blood glucose levels to normalize. Over weeks and months metabolic activities of the body naturally become more balanced, normal and regular.

Intermittent fasting has been shown to reduce the type of white blood cell called monocytes. Monocytes are linked with body inflammation. By decreasing inflammation chronic musculoskeletal pains can be improved.

Cancer cells typically feed on glucose. Blood glucose is high when we snack and eat frequently. Conversely, when we fast intermittently, we burn fat. Since most cancer cells cannot feed on fat cancer risk lessons.

Some studies show that intermittent fasting helps the body to clean out toxins and damaged cells. This cleansing and purification reduces tiredness and sluggishness and helps boost energy.

Fasting, in general, is an age-old process that dates back centuries to many faiths and cultures. Almost everyone can easily engage in intermittent fasting and there are a wide array of health benefits.

Food and Exercise Tips for Bone Health

Bones set the foundation for life as we know it in our bodies. They give us shape, help us to stand tall, and keep everything in place. It’s important to give them as much love and attention as we can. Through diet and exercise, you can build up your bones to be bigger and stronger.

Defining Osteoporosis

Osteoporosis, or porous bone, is a condition where the body’s bones become weak and brittle. When healthy, the body removes and creates new bone tissue perfectly. In osteoporosis, the body is getting rid of bone tissue faster than it can make more. This leads to bones that appear porous and increases the chance of fracture.

Foods for Bone Health

The foods eaten day after day can have a big impact on your bone health. Regularly choosing fresh fruits and vegetables, legumes, whole grains, nuts and seeds, low-fat dairy, and fish are some of the best foods to try.

Fruits: Papaya, orange, raisins, banana, plantains, prunes, grapefruit, strawberries, pineapples…

Vegetables: Spinach, kale, collard greens, mustard greens, broccoli, potatoes, bell peppers, brussels sprouts…

Legumes: Chickpeas, black beans, pinto beans, kidney beans, lima beans, black-eyed peas…

Whole Grains: Oats, brown rice, barley, millet, bulgur, buckwheat…

Nuts and Seeds: Almonds, pecans, walnuts, pistachios, cashews, Brazil nuts…

Dairy Products: Low-fat or non-fat yogurt, milk, and cheese

Fish: Canned sardines, salmon, mackerel, and tuna

In the interest of bone health, it’s important to note there are some foods that could put a damper on your efforts to build stronger bones. Limiting your salt intake, moderating your alcohol and caffeine intakes, and limiting your intake of soft drinks are some additional recommendations.

Exercising for Bone Health

Bones become bigger, stronger and denser the more you place demands on it. If you do not engage in activity that puts a stress on your bones, then they do not receive any messages that they need to be strong. Those who do not exercise run the risk of having lower bone mass or density. When you engage in weight-bearing exercise, your brain sends a chemical message to your bones that tells them to be ready to handle the weight and impact.

There are two types of exercises that are important for building and maintaining bone mass and density: weight-bearing and resistance exercises.

Weight Bearing Exercise

Weight bearing exercises are those that make your body work against gravity, such as running, walking, stair-climbing, dancing, and tennis. These are exercises in which your feet and legs are bearing your weight. Each time your foot hits the ground you apply a stress to your bones, which respond by maintaining or sometimes increasing their strength, which can be measured in terms of increased bone mineral density. The higher the impact of the activity contact, the greater the benefit to your bones. Therefore weight-bearing exercises that include running or jumping are of greater benefit to your bone health than gentler weight-bearing exercises such as walking. Swimming and bicycling are not weight-bearing, although they are great aerobic exercises.

To maintain the bone-strengthening benefits of weight-bearing exercise, you need to keep up the exercise regularly, for the long-term. If you stop exercising, the benefit wears off. Experts advise 30 minutes of weight-bearing exercise every day to maintain bone health.

Resistance Exercises

The second type of exercise that is important for bone health is resistance exercises that use muscular strength to improve muscle mass and strengthen bone. These activities include weightlifting, such as using free weights and weight machines found at your local gym. Incorporating resistance training 2 or 3 days a week, for 30 minutes per session, has been shown to help maintain healthy bones.

5 Tips for Strong Bones

When sitting for long periods of time, stand up for 5 minutes of every hour.
Walk and stand as often as possible within the course of your daily activities.
Try to stand as erect as possible, lifting head up towards the ceiling.
Wear soft soled shoes and thick socks to decrease shock on weight-bearing joints.
When lifting, avoid bending from the waist to get objects off the floor or in low places. Bend with your knees instead. Keep your back straight when bending.

You don’t need to join a gym or pay for a personal trainer to be physically active. Starting with these suggestions can help strengthen your bones. Once you feel confident, you can start building up to a regular exercise routine.

Note: Always check with your physician before starting any exercise program

To Review…

Eating well and getting in some daily movement are the keys to unlock the door to great bone health. The more often you make these choices, the more natural it will feel. Be patient and remember, health is a journey.

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.

“Squeeze-Between” Syndrome: Signs, Symptoms & Solutions

So what is this Syndrome? Well, it happens when a client tries to force my nutrition coaching in and around every other food plan she’s already following. I say “she” because, in my experience, women are the ones who do this. Many of them have several nutrition plans going at once. That doesn’t leave much room for mine.

The most obvious sign of Squeeze-Between is poor results – or none.

Also resistance. I’ll get lots of push-back when one of my recommendations conflicts with the advice given to the client by her chiropractor, her next-door neighbor, her bridge partner, her manicurist, the guy who cleans the pool.

Somehow, though, when things don’t work, the nutritionist – me – gets blamed. Clients don’t seem to recognize that they hired me because those other things weren’t working.

But perhaps I digress.

Let’s Zoom in on One Client

This client wanted to lose weight.

She had a thyroid problem, and her M.D. gave her nutrition advice. I’m not allowed to contradict that, so his guidelines became part of the project.

Her chiropractor wanted her to fast one day a week. It may have had to do with autophagy, but let’s not go there now.

The food logs she started keeping for me revealed that she always ate extra food before her weekly fast began. After the fast, she’d go a little nuts and make up for the fasting.

She wasn’t losing weight. Surprised? Neither was I. The fasting had to end.

So What Happened?

Things started moving in the right direction. But one night at 1 am, she woke up “starving.” Her word.

Chances are she wasn’t starving. Maybe she felt hungry and wasn’t used to that in the middle of the night.

Unfortunately, instead of eating just enough food to take away the hunger and going back to bed, she had a large meal.

But so horrified of hunger was she, she started eating a large meal every night at 10:30. After 5 days of that, she had gained 4 pounds.

She blamed me. That was before I reviewed her food logs and reported back to her what she had done.

Wish I could tell you we got things on track. We started to, yes, but before we made substantial progress, she announced she was pregnant and no longer interested in a weight-loss plan.

This “Too Many Cooks” Thing is Called “Diffusion of Responsibility”

My most obvious take-away was to start screening clients in a pre-program interview.

• To ask about other nutrition plans the client’s following.
• To develop an agreement with the client to follow my plan.
• To fire a client who won’t put our work front and center. Otherwise, she’ll quit and tell her friends my program doesn’t work.

Next time I ran into a client following a nutrition plan from her gynecologist, I said, “I get my worst results with clients who squeeze my plan in and around other people’s advice.”

She stopped the OB/GYN’s plan and switched to mine. Her results were fantastic, but that’s a separate story!

What if you could redefine your relationship with food? What if you could potentially reverse diabetes, hypertension, and other metabolic conditions? Or mood swings? Or binge eating? What would it be worth to you to regain control and enjoy your life without stressing about food? I’ll show you how to get there. It’s easy, it works, and you can do it. Just visit and grab your free Empower Me Consult today.