Empower Your Health With Intermittent Fasting

Empower Your Health With Intermittent Fasting

By Carolyn Hansen

There's a new trend in how we eat, or possibly I should say how often we eat. It's popularity is due to the fact that it helps people lose weight without having to deal with the effects of real hunger. It also helps reduce the risk of chronic diseases, like diabetes, cancer and heart disease.

What is this new trend? "Intermittent fasting" or IF is the name of this game.

Intermittent fasting is really nothing new. In fact, IF goes way back to our original ancestors. It is an eating strategy imprinted in our DNA, because our ancestors practiced a reduced eating schedule. They literally had no choice in the matter. They simply did not have the kind of frequency and ease of access to food we have now.

Our Eating Window -

This new strategy towards eating is not just about skipping meals. It's about spending as much time as possible in the fasted state.

The best way to define any type of fasting is to think of it as simply a change in eating patterns. In the case of IF, in place of three square meals in a day, or eating a handful of smaller meals throughout the day, there is a window of time when we're allowed to eat. This could take the form of a few hours a day, or the fasting window could represent certain days of the week. During that time, we can eat whatever we want - within reason of course.

Spacing out our "eating window," allows our mind to get in tune with our body so we can understand what real hunger really feels like.

IF is not about starving. Fasting does not mean starving, but it isn't a diet either. The literal definition is:

"to abstain from food and drink during a specific period of time."

IF is about eating two meals in a day rather than three (or multiples) during which you introduce a 16 hour fasting period. You can choose either breakfast and lunch or lunch and dinner, and it's proving to be a powerful approach to eating.

The Western world spends little to no time in a fasted state. True hunger is something we should only experience every 16-24 hours, not every four hours as we are accustomed to. For most, there is a constant grazing from dusk to dawn, and even into the late night for some people.

IF won't work for anyone whose diet centers around processed foods like chips. Fasting requires us to stick to a mostly whole food diet, rich in vegetables, lean proteins, healthy carbohydrates and fats in order to experience the best and quickest benefits of IF. The two meals chosen for the day need to be packed full of nutrition and completely balanced.

It is estimated that one out of every two people in today's modern world is obese or overweight and millions are dying from complications that stem from this truth. IF helps to manage body weight and is a powerful tool in the life extension arena as well.

Unless you snack late into the night, you likely incorporate a form of IF in your schedule already, fasting for approximately 12 hours daily. However, current research shows that some benefits of IF require longer periods of fasting to be realized, as many as 20-24 hours depending on activity levels.

The proposed benefits of IF in animals and humans reads like a laundry list of "look better," "feel better," and "live longer"...

Having a window of limited eating is much less difficult to pull off then restricting calories. IF is truly one of the simplest strategies for taking fat weight off and keeping good weight (muscle tissue) and requires very little change in behavior.

Slowing the aging process, boosting energy levels and rebooting the immune system are all benefits gained when you incorporate IF into your eating schedule.

So, what are you waiting for? Decide which two meals you want to enjoy going forward and choose the richest, nutrient dense foods to enjoy during that period. If you follow this protocol, and combine it with challenging strength training exercises, I promise you will see positive changes in your body and in the way you feel.

"I help clients take charge of their health before circumstance removes the option. If your quest for a life of true physical and mental well-being is a journey I'll put you in the driver's seat."

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5 Helpful Tips to Detox From Sugar

5 Helpful Tips to Detox From Sugar

By George N Anderson

The not-so-sweet truth is that the massive intake of sugar in this country is one of the main factors of chronic disease. Just like drug addiction, sugar causes a food addiction in some people, making it very difficult to stop. Addictive drugs cause neurochemical changes in the brain, such as changes in dopamine and opioid receptor binding, which reinforce addictive behaviors. Similarly, sugar has been shown to stimulate the brain's reward centers through the neurotransmitter dopamine. Consuming too much processed sugar has been linked to heart disease, cancer, dementia, obesity, type 2 diabetes, high cholesterol, depression, and even acne, infertility and impotence. If you want to reset your body and detox from the harmful effects of sugar, follow the guidelines below.

1. Remove all processed foods from your home

The easiest way to detox from sugar is to quit cold turkey. To prevent reading food labels for hours and hours, eliminate anything that is packaged, canned, frozen (with a few exceptions, like frozen organic berries) or pre-cooked from your kitchen. There are a variety of names for many of the common forms of sugar. It can take forever to sift through foods by reading labels, so just commit to eating fresh, whole foods and nothing else. Ideally, for 10 days you should avoid any foods that come in a box, package or a can or that have a label, and stick to real, whole, fresh food. Furthermore, the best way to fully detox is to give up all grains for 10 days as well.

2. Stick to water

Any form of liquid sugar is worse than solid food with sugar because it enters your bloodstream faster. Imagine the sugar directly entering your liver and turning off the fat storage mechanism within your liver, which in turn leads to the production of belly fat. Sugary beverages like soda and sports drink don't satiate the body. Further, the energy they provide only lasts for a short period of time. While detoxing, be sure to avoid fruit juices, soda, sports drinks, and sweetened teas and coffees. Instead, drink plenty of water because thirst can often cause sugar cravings. To function properly, your liver needs water and glucose to produce glycogen. When your body is dehydrated, it is much harder to produce glycogen, thus causing a sugar craving to kick in.

3. Get adequate sleep

Sleep is a time for the body to rejuvenate and rebuild. Getting less sleep initiates sugar and carb cravings by affecting your appetite hormones. Lack of sufficient amount of sleep affects your energy throughout the day. To compensate for the lack of energy, people tend to consume artificial sugars and overly caffeinated drinks that contain high levels of sugar. Getting 7-9 hours of sleep each night is the best way to fight against the impulse to overeat or fuel your body with excess sugar.

4. Start your day off with a protein-rich meal

Upon waking, your body may crave sweets due to the low carb levels and high insulin levels that result from fasting overnight. In order to fight this craving, it's important to fuel your body with plenty of protein and high-quality fats. Nutrient-dense breakfast keeps the body feeling full for an extended period of time and provides the nutrients it needs to function at optimal capacity. Tomorrow morning instead of donuts or a pastry enjoy whole farm eggs with an avocado and berries.

Be prepared with your own healthy snacks

When you are on the go, you don't want to be caught in an emergency situation, if your blood sugar drops, without health-conscious foods; especially when traveling. You want to avoid airport food courts, so you are not tempted. It is in your best interest to always have prepared snacks filled with nuts, plant seeds, or fruits like bananas for a quick healthy pick me up.

A sugar detox is a great way to reset the body and improve your overall health. Although it can be tough at first, it will be worth it in the end once the addiction is gone. If you're looking to rid your body of excess sugar and unhealthy cravings and would like professional assistance, make sure to visit a doctor who specializes in functional medicine in San Diego. Here's to health and happiness in 2020!

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Tips for Disinfecting Drinking Water

Tips for Disinfecting Drinking Water

By Dong Wong

Typically, groundwater from different sources like streams, rivers or lakes tends to contain unhealthy germs known as pathogens. They can cause water-borne infections that can spread fast when human or animal feces infected with these pathogens get mixed with drinking water. Some common types of these pathogens include parasites, viruses or bacteria, to name a few. Let's find out more.

Basically, water disinfection methods help kill or eliminate pathogens from the water you drink. It's not difficult to disinfect drinking water. You can perform disinfection in many ways. For instance, you can use UV radiation, heat, filtration or a combo of these methods.

Usually, water suppliers ensure the safety of drinking water through different disinfection methods. You can also disinfect your drinking water to look for an alternate source like bottled water.

This can be the only choice for you if you can't use or get water from a water supply unit in your area or the water you get is infected with E. Coli bacteria.

The Best way to Disinfect Water

If you are looking for the most effective way of cleansing your drinking water, you can try the boiling method, especially if your water contains parasites like Cryptosporidium or Guardia.

All you need to do is boil water for a minimum of 1 minute. The boiling time will be double if you are at an elevation of 2,000 meters or more. After boiling, store the water in a food grade container and cover it up.

The use of Bleach

Generally, it's fine to use household chlorine bleach for this purpose as it can help eliminate most types of pathogens. However, you should stay away from scented bleaches.

Typically, bleach gives better results if mixed with lukewarm water. Just 2 drops of bleach can be more than enough for 4 cups of warm water.

Cover the container and wait for half an hour before you drink from it. You may experience a little bit of chlorine smell post 30 minutes, which his okay. Also, if the water looks cloudy, you can add two more drops of bleach.

If you don't like the chlorine taste, you can keep the water container covered for a couple of hours. This will help eliminate the taste.

Heavily Contaminated or Polluted Water

If your water is heavily contaminated, adding bleach or boiling it won't work. The reason is that these techniques can't remove chemicals. In this case, you should go for a different source.

Cloudy or Murky Water

Usually, water gets murky or cloudy when it contains dust or sand. To reduce cloudiness, you can pour the water through coffee filter or a clean piece of rag. Allow the bits to sit at the bottom of the container, and then pour the clear water into another container before you consume it.

The use of Iodine

You can do so for a short period of time. However, there are some health concerns linked with the use of iodine over a long period of time. If you have kids and pregnant women in your house, we don't suggest that you use iodine for this purpose.

In short, these are a few common methods that you can use to disinfect drinking water in a safe manner.

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Exercise for Weight Loss, Sedentarization and Nutrition

Exercise for Weight Loss, Sedentarization and Nutrition

By Mohammed Merabet

Designed to move and be dynamic, man today tends to shut himself up. Our bodies designed to run through large spaces, our life today coming down to "traveling" from bed to table in the dining room towards the car seat and the comfortable office chair. And then from the restaurant to the living room sofa and... to the bed. However, not so long ago, we walked for miles and miles to get to school, to work in the fields, to the city, to the market.

Today, the car and the timetables designed by the administration deprive us of physical exercise which has become the sport of some hikers or joggers. In fact, specialists agree that the lack of physical exercise added to an inappropriate food, often ingested with haste, puts man in real danger for his health and repercussions on his life. every day.

Also, only an awareness of the harmful effects of the lifestyle that we lead, concretized by a plan of action well-conceived and carefully applied in everyday life can save us from any disease generated by overweight or obesity. Exercise is essential, experts say. But they claim that if you only exercise and do not improve your diet, you may be able to lose some weight for a while.

However, it will not be sustainable, unless the exercise is part of a complete weight loss program. The regularity of your exercise sessions is the guarantee of the weight loss process. Here's what the specialists recommend you do every day, so you can get the exercise you need.

1. Make sure you get enough restful sleep. With good sleep patterns, the body is more willing to exercise. A body in poor health, because it has not recovered during the night's sleep, is less likely to engage in physical activity during the day. In addition, there is evidence that you tend to eat more when you are tired, using food as a substance for the rest you need.

2. Go ahead for the implementation of this simple program to implement. Take a brisk walk for at least 30 minutes five times a week. The walks carried out with a brisk walk, are beneficial for health and mental and are worth it.

3. Walk the treadmill in bad weather when watching your favorite TV shows, if your treadmill can be installed in your living room. People who find excuses for lack of time usually lie because they don't make physical activity their priority. This is why it is necessary to insist on integrating exercise into your daily agenda. Practice unlimited exercise that does you well without mixing it with your work or your personal life. Always keep in mind that if you exercise regularly and if you eat a healthy and balanced diet, you prevent many health problems because you are blocking the way to gaining weight. The path to good health for you and your family is through this weight loss program, yet so simple to implement.

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Best Foods to Eat for a Flat Stomach

Best Foods to Eat for a Flat Stomach

By Shalini M

Are you looking for a list of foods that can help you flatten your stomach? If so, you are on the right page. In this article, we are going to discuss the best foods that can help you lose belly fat and get back into shape.

Green Tea

Green tea contains antioxidants that can help your body prevent fat absorption. Aside from this, drinking green tea on a daily basis can boost your metabolism, which will boost your weight loss progress.

Lemon

If you squeeze a lemon into a glass of fresh warm water, you can kick-start your digestive tract. This way your intestines will find it much easier to move food. So, you will have no bloating.

Bananas

Potassium can work wonders as far as helping you remove excess water weight from your body is concerned. Banana is a good source of potassium. Therefore, eating bananas on a daily basis is a good idea.

Potatoes

Potatoes are a great source of potassium as long as you don't have a lot of it in the form of chips or other stuff. If eaten in moderation, they can help you boost your digestion and reduce belly fat.

High-Fiber Cereal

High-fiber cereal is also good for your weight loss. For instance, if you have one bowel or All-Bran or shredded wheat, you can easily prevent constipation, which is a major cause of belly fat.

Olive Oil

Olive oil is one of the best anti-inflammatory ingredients that can help you flatten your stomach and protect you against the bad effects of cholesterol. However, it will be much effective if you add it to salad dressing.

Yogurt with Probiotics

Yogurt has a lot of protein in addition to healthy bacteria that boost digestion and reduce stress. Actually, when you are under stress, your body produces cortisol, which causes the fat to head for your midsection. So, this is not good for your weight loss.

Cucumbers

Cucumber is on the list of hydrating veggies. If you have it, it will help you get rid of excess water weight.

Quinoa

Quinoa is one of the best flour alternatives. Actually, this is a gluten-free food and contains a lot of fiber. Therefore, it helps with digestion.

Dark Chocolate

The good news is that dark chocolate can work as a natural appetite controller if taken in moderation. Actually, it boosts your metabolism and helps fight stress.

Blueberries

According to many studies, blueberries contain antioxidants that can help you reduce belly fat.

Asparagus

Asparagus works like cucumbers. Actually, this veggie works like a diuretic and removes the excess water weight from your body.

Salmon

Salmon is a great source of omega-3s, which is a fatty acid. It helps you prevent bloating, in addition, to speed up your metabolic rate and reduce inflammation.

Spinach

Although a healthy diet is full of leafy greens, spinach is much more special. Actually, it contains many antioxidants, such as vitamins K, E, C, and A. All of these are good for your belly fat loss.

So, these are some foods that you can eat to reduce your belly fat.

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5 Best Ways to Lose Body Fat

5 Best Ways to Lose Body Fat

By Shalini M

No matter why you want to lose weight, it won't be easier for you to achieve this goal. Aside from diet and exercise, many factors have an impact on your weight loss efforts. Fortunately, we can share a few tips with you that can help you boost your fat loss. Let's find out more about the simple but best ways to shed weight.

1. Strength Training

Strength training is an exercise that gives strength to your muscles. As a result, it helps you develop your muscle mass as well. Typically, strength training requires you to lift weights to develop your muscles with the passage of time.

According to researchers, this type of exercise offers a lot of benefits as far as burning body fat is concerned. According a research study, this type of workout can help you get rid of visceral fat, which is a type of fat that can be found around your belly organs.

With resistance training, you can save your fat-free mass. This way you can burn more calories when you are idle. So, you should do body-weight exercises as well.

2. High-Protein Diet

If you want to burn more fat and curb your appetite, you may want to add protein-rich foods to your diet. As a matter of fact, many studies have found that a high-protein diet can reduce your risk of developing belly fat.

According to a study, high-protein diet preserves muscle mass and boosts your metabolism during your fat loss journey. Aside from this, increasing your protein intake promote feelings of fullness, reduce your caloric intake and curb appetite.

So, what you need to do is add a couple of servings of protein-rich foods to your diet for faster fat burning. For instance, you can add dairy products, legumes, eggs, seafood and meat to your menu.

3. More Sleep

You may set your alarm to wake up early in the morning or go to bed earlier to boost your fat loss and prevent weight gain. According to many studies, weight loss and sleep are linked with each other.

Another study found that getting a minimum of 7 hours of sleep in 24 hours could help you control your weight. Similarly, lack of sleep may make changes to your hunger hormones, boost your appetite and make you fat.

Although not all of us require the same amount of sleep, you may want to get at least 6 hours of sleep per night.

4. Vinegar

Vinegar is quite popular for its healthy properties. Apart from blood sugar control and heart health, it can also boost your weight loss pace. If you consume 2 tablespoons of vinegar per day, you can reduce your belly fat significantly over a period of 12 weeks.

5. Healthy Fats

Contrary to popular beliefs, upping your healthy fat intake can help you prevent fat gain and sustain feelings of fullness. Actually, your stomach takes longer to digest fat, which can curb your hunger and appetite.

In short, these are a few simple but best ways to lose body fat.

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5 Ways to Get a Flat Stomach

5 Ways to Get a Flat Stomach

By Shalini M

It can be difficult for you to get a flat stomach. Apart from being a risk factor for a lot of diseases, belly fat may cause bloating as well. Fortunately, you can use a lot of strategies in order to reduce your waist size. This article is going to give you a few effective methods that can help you get a flat stomach. Read on to know more.

1. Cut Calories

If you want to lose weight, the first most important thing is to cut down on your caloric intake. According to an ideal approach, you may want to remove at least 500 calories from your daily meals to lose around 1 pound per week.

However, keep in mind that reducing too many calories can be counterproductive. When you eat too few calories, it may have a negative impact on your metabolism. As a result, you may not be able to burn your desired number of calories.

2. Eat Soluble Fiber

Basically, soluble fiber can absorb a lot of water in addition to slow down the flow of food in your digestive tract. As a result, you will find it harder to empty your stomach. Your stomach will expand and you will stay full for a much longer period.

Aside from this, soluble fiber can cut down on the number of calories you can absorb from your meals. If you take soluble fiber, you will not end up with a lot of fat around your major organs and your will also be less likely to suffer from diseases.

If you want to get soluble fiber, you can opt for blackberries, sprouts, Brussels, legumes, avocados, flaxseeds, and oats, to name a few.

3. Consume Probiotics

These are live bacteria that play a great role in helping you lose weight. If you are obese, you may not have normal gut bacteria composition, unlike thin people. This may have a negative impact on your fat distribution and weight gain.

With a regular consumption of probiotics, you can encourage the growth of gut flora and reduce your risk of unhealthy weight gain. To get probiotics, you can consume pickles, kimchi, tempeh, kefir and yogurt. Alternatively, you can try probiotics supplements as well.

4. Do Cardio Exercises

If you engage in aerobic exercises or cardio, you can improve your health and burn a lot of calories at the same time. Aside from this, many studies have found that these physical activities can empower your midsection and reduce your belly fat.

According to most studies, you should do at least 150 minutes of aerobic exercise in 7 days. Some good cardio exercises include rowing, biking, brisk walking and running.

5. Go for Protein Shakes

If you want to add protein to your daily meals, you can go for protein shakes. This can help you boost your metabolic rate, reduce appetite and help with your weight loss efforts.

In short, if you have been looking for ways to slim down your stomach, we suggest that you check out the 5 methods listed above. They can help you get rid of those extra pounds.

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