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January 26, 2021 4 min read

Time-restricted eating is one variation of the new trend that also includes intermittent fasting. There are several types of intermittent fasting, including one meal per day, the 5/2 method, which involves five regular food days and two days with restricted calories, and alternate-day fasting.

Fasting is nothing new. Friday was considered a fast day by Catholics, on this day they abstained from red meat. Lent is a time where people fast from Ash Wednesday as it marks the start of the Lenten period leading up to Easter. For a month every year, practicing Muslims celebrate Ramadan by fasting from sunrise to sunset, and it's a part of many other major religious traditions. But is it healthy and effective to restrict eating or fast on a regular basis?

This study looked in  2017 JAMA Internal Medicine trial, https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528 showed alternate-day fasting was just as effective as daily calorie restriction for losing weight and maintaining the loss.

Research says that people who eat within a 8-hour window are healthier. Breakfast at 10 or 11am , last meal at 6 or 7pm. No snacking in between. Sipping on hot water throughout is beneficial for health and digestion. Cut sugar and refined carbohydrates. Try to do a 13 hour window at night where you do not eat. 

The benefits achieved are that you will promote an anti-inflammatory state in your body. This often helps relieve muscle aches and joint pains, as well as decrease fat mass, and maintain muscle mass.

Another option - 3 or 10 day fast. 

If you would like some thing easier, another option is a three day or 10 day fast where you have a smoothie ( rather than a juice as the smoothie includes fibre) for two of your meals and make a fresh chicken broth for your main meal ) Boil or slow cook your chicken ( preferably a organic chicken) with a wide variety of fresh vegetables, fresh turmeric, garlic  and herbs. This makes a very tasty satisfying broth. Nutrients satisfy hunger much quicker than calories. If possible have your main meal in the middle of the day.

Skin Glow Juice

In a blender, combine1/3 small red cabbage
1 medium beetroot
1 carrot
1 medium cucumber
1 large orange
1/2 lime
2 inches of ginger

Creamy Kale Smoothie.

This smoothie is packed with protein and probiotics
In a blender, combine 1 cup coarsely chopped kale, 1 1/2 cup frozen pineapple chunks, 1/2 cup plain Greek yogurt, 1/2 cup unsweetened almond milk, and 1 tsp honey.

Blend until the mixture is smooth and frothy.

 

Lean, Mean, Green Smoothie.

In a blender, add 1 medium banana (cut into pieces), 1 kiwi (peeled and cut into pieces), 1 cup unsweetened almond milk, 1 cup spinach, 1 scoop pea protein powder, 1/2 cup coconut water.

Pulse until creamy and smooth. 

Green Ginger Smoothie.

In a blender - Combine 2 cups packed baby spinach, 1 chopped Granny Smith apple, 1/2 a fresh avocado, 3/4 cup coconut water, 1/4 cup lemon juice,  3 tsp. minced ginger, 1 tsp. raw honey, 1 ½ cup ice cubes. Blend until smooth. Enough for 2 people. 

Other supports for a healthier you.  

Add in a quality omega-3 fish oil , or a plant based supplement if you prefer - DHA and EPA are the active omega-3 fatty acids in fish oil. Together, DHA and EPA may help reduce inflammation and your risk of diseases stemming from the body being chronically inflamed.


Not only do omega-3s support inflammation, DHA alone, has been shown in particular to support the brain, eye, joint and heart health. While EPA supports good cardiovascular and brain blood circulation, good immunity, and healthy joint mobility.


Quality Sleep- The circadian rhythms—our sleep-wake cycle—regulates our immune system, and with it, our levels of inflammation. When circadian rhythms are disrupted, so is normal immune function, and we become more prone to inflammation. Getting quality sleep supports our immune system, and in turn our inflammation levels.


Keep on top of your water intake- Hydration is vital for flushing toxins out of your body, which can help fight inflammation.


Spending time in the sun- Make sure you get safe sun exposure to top up your levels of vitamin D is a great way to support your inflammation levels. Vitamin D is widely thought to play an important role in the modulation of our inflammation system. It is a good idea to add a vitamin D3 supplement to your diet. 

Movement. During movement or exercise, hormones are released which support inflammation on a cellular level.

Rest, Relax, Restore - Whether it's 10 minutes while the kids play, having a cup of tea by yourself, or practising some deep belly breathing or legs up the wall before you go to sleep to calm your nervous system. Centrally controlled increase of sympathetic nervous system activity is a basic response to inflammation.

The sympathetic nervous response in inflammation

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4396833/

Leading researcher Satchin Panda. Mr Panda is a  professor of circadian biology at the Salk Institute for Biological Studies in La Jolla, California, has spent his career studying the complex biochemical processes of the human body. His research — on mice and people — appears to suggest that intermittent fasting could benefit human health in a variety of different ways, including losing weight.

Watch Satchin Panda’s 

TEDxBeaconStreet talk

here:https://youtu.be/erBJuxVR7IE

 


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