The Power of Intermittent Fasting

In the ever-evolving landscape of health and wellness, intermittent fasting has emerged as a powerful and versatile tool. In this blog, I will explore the ways of intermittent fasting, shedding light on its benefits, variations, and how to incorporate it into your lifestyle for a holistic approach to well-being.

Understanding Intermittent Fasting:

Intermittent fasting is a pattern of eating that alternates between periods of fasting and eating. Instead of focusing on specific food restrictions, intermittent fasting is more about when you eat. The most common methods include the 16/8 method (16 hours of fasting, 8 hours of eating) and the 5:2 method (eating normally for 5 days and significantly reducing calorie intake for 2 non-consecutive days).

Metabolic Benefits:

One of the primary reasons people turn to intermittent fasting is its positive impact on metabolism. Fasting periods allow the body to burn stored fat for energy, promoting weight loss and fat loss. Additionally, intermittent fasting has been linked to improved insulin sensitivity, reduced inflammation, and better blood sugar control.

Enhanced Cellular Repair:

During fasting, the body activates a process called autophagy, where cells remove damaged components. This cellular "clean-up" process is associated with longevity and a lower risk of various diseases. Intermittent fasting provides the body with the time and space it needs to carry out these essential repair mechanisms.

Cognitive Benefits:

Beyond the physical advantages, intermittent fasting has shown promise in supporting cognitive function. Fasting periods may stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that promotes brain health, enhances cognitive function, and protects against neurodegenerative diseases.

Incorporating Intermittent Fasting into Your Lifestyle:

While intermittent fasting offers numerous benefits, it's essential to approach it with a balanced and mindful mindset. Start by choosing a fasting method that aligns with your daily routine and preferences. Experiment with different eating windows and fasting durations to find what works best for you.

Hydration and Nutrition During Fasting:

Staying hydrated is crucial during fasting periods, so drink plenty of water, herbal teas, and black coffee. When it comes to breaking your fast, prioritize nutrient-dense foods, including a mix of proteins, healthy fats, and carbohydrates. Opt for whole foods and avoid excessive consumption of processed or sugary items.

Listen to Your Body:

Intermittent fasting is not a one-size-fits-all approach. Pay attention to your body's signals and adjust your fasting schedule accordingly. If you experience any adverse effects or discomfort, consult with a healthcare professional before continuing.

Intermittent fasting is more than a trend; it's a lifestyle approach that can positively impact both physical and mental well-being. As with any health-related practice, it's essential to approach intermittent fasting with a sense of balance and awareness. By incorporating this pattern of eating into your routine mindfully, you can unlock the potential for improved metabolism, cellular repair, and cognitive function, paving the way for a healthier and more vibrant life.

This Is Why Everyone Should Strength Train At Least Once A Week

I used to subscribe to the notion that strength training was going to make me "bulky." Little did I know I was missing out on one of the best ways to tone up, ignite my metabolism, and improve my posture.

As soon as I incorporated at least one day of total body strength training per week, I quickly noticed a difference in my shape and in the way I carry myself. (Yes, even once a week can have an impact!) I saw physical results, like a tighter physique and increased strength, but even more so, I reaped psychological benefits. I feel better mentally and physically than I ever have, and that's, in part, thanks to strength training.

Here are the top reasons you (and everyone you know) should strength train, too.

Strength training elevates your metabolism

Strength training raises excess post oxygen consumption (EPOC). This is important to all of us since this process can raise your metabolism for up to 24 hours after your workout concludes. This change allows the body to burn fat more efficiently throughout the day while securing sustained energy. Additionally, lean muscle improves posture, sculpts the physique, and protects our bones.

It can help you beat your sugar cravings

Another big advantage of working out with weights is improving glucose metabolism. Strength training boosts the number of proteins that take glucose out of the blood and transport it into the skeletal muscle. This gives the muscles more energy and lowers overall blood-glucose levels. The body's insulin response will be lowered, which limits rapid blood sugar spikes. Not only is this important for beating cravings, but it also keeps our bodies from holding on to unnecessary fat.

Sitting all day? Strength training reduces the negative effects

A strong foundation (aka a strong body) helps take pressure off the joints. When we sit for long periods of time, we lose activation in our core and glutes. This leads to added pressure in places like the lower back. In order to avoid this issue, it is incredibly beneficial (and imperative) to strengthen these muscle groups—that way these muscles can support the body at all times, even in passive situations. 

So if you haven't given strength training a try, you now have three solid reasons to get started. Grab a friend, grab some weights, and watch your life and body change before your eyes.

Reset and Rejuvenate

February has absolutely flown by and now we are almost nearing mid-March! I keep asking myself at the end of each day, where has the time gone? In all honestly, these months have been filled both with many challenges and opportunities. I am grateful for it all.

As we begin our Friday and step into another beloved weekend, today I ask you to pause, read through today’s blog, and apply these tips below to make sure that you are adequately resetting and rejuvenating to give you that balance of being on the grind and de-stressing! Enjoy :)

Scattered Thoughts

Why it happens

The central nervous system is in charge of the fight or flight response, making sure the body and mind can react quickly to a dangerous/stressful situation. When these situations arise, the hypothalamus in the brain tells the adrenal glands to release the hormones adrenaline and cortisol. These hormones increase heartbeat and send blood to places that need to respond like the muscles, brain and heart. 

When the perceived stress is gone, the central nervous system should return to normal. Unfortunately, the microstressors we have throughout the day (pings on the phone, notifications of social media, news headlines) hinder the nervous system to return back to a homeostatic state. This causes the body to constantly be fatiguing the adrenal glands, depleting oxygen to the brain and creating an inability to focus. 

What to Do 

You can reverse that cycle by using a strategy called “affect labeling” to help activate clear thinking and control, reducing the activation of negative emotions related to stress. A study conducted by the psychiatric department in the Perelman School of Medicine found a key strategy to reducing brain fog is mindfulness, taking a moment to be aware of surroundings to reduce stress levels.

“In times of high stress, people are often thinking ahead and worried about the future, or worried about something bad that happened in the past. Mindfulness can pull on the prefrontal cortex — the region of the brain in charge of executive functioning — which can reduce emotional activation in the limbic system and help you stay calm and in the moment.” - Lily Brown, PhD, Professor of Psychology in Psychiatry

Morning Mindful Moments
For the next ten days, take the first five minutes of each morning to perform the following:

• Breath: Inhale for 4 counts, exhale for 8. Repeat for two minutes. 

• Write: Jot down three simple things you are grateful for. 

• Move: Spend two minutes moving. Plank, squats, yoga, jumping jacks, dance – any kind of movement. 

Nora’s Naturals 

Superfood Bowls 

One simple way to support energy while working from home is a consistently healthy lunch. When we are back to back on Zooms, it is next to impossible to even think about preparing anything to eat. 

This usually leads to grabbing something easy (usually in a package) and going on with the day. Unfortunately, the packaged foods not only spike blood sugar and cause us to hold onto fat, but can actually raise cortisol (stress hormone). 

A quick and easy way to ensure we are fueled throughout the work day is to prepare the makings of superfood bowls on a Sunday, and have it ready to go for the week. Five minutes of assembly and then on with the workday. 

I have listed wonderful bases, toppings and dressings to create a delicious bowl.  Mix and match to create your preferred bowl!

BASE 

• Arugula, kale or spinach 

• White or brown rice

• Quinoa 

• Couscous 

• Black beans

TOPPINGS

• Sweet potato 

• Avocado 

• Grilled chicken, steak or shrimp 

• Nuts and seeds 

• Roasted veggies 

DRESSINGS/SAUCES

• Olive oil, lemon and salt 

• Salsa 

• Pesto 

• Hummus 

• Aioli