Going WITHOUT Nutrition? The Revealed Benefits of Intermittent Fasting!
by Lani Muelrath, M.A. aka The Fitness DreamMaker
If you think IMF means "impossible missions force", then think again! If you think it means "international monetary fund", well, you might be right but actually not on this occasion!
It is the NEW acronym I've invented for what I call intermittent mini fasts.
I NEVER thought I'd say this, but….I have become a big fan of the intermittent mini!
WHAAT you say? Settle down! And I'll tell you all about it.
How it came up, what I learned, and what I did about it.
Taking Another Look
First, some personal history. Years ago, I dabbled in fasting as a weight loss tool. Horribly unguided, white-knuckle fasting that would pretty much go on as long as I could tolerate it. Then I'd try to "break the fast slowly" as all the experts advised, but I would run fast lane into binges and overeating. Stuff-starve at its worst!
Interestingly enough, over the past couple of years, as I am an avid reader and researcher of what's going on in the health and fitness fields, the idea of fasting seemed to be resurfacing as a health and longevity tool.
Because of my prior experience, and all the work that I had done to heal my relationship with food, eating, and my body, I dismissed and ignored all of these references. Did NOT want to go THERE! And as a foodie, someone who enjoys everything they eat (and won't eat anything I don't like, so there!) I was especially, shall we say, trepidacious!
However, references persisted, and I thought, OK Lani, let's take an objective look at see what this is all about. After all I am a new person, different from those years way back when. I've learned from experience, but I've also become able to look at things more objectively than ever before.
What Caught My Eye
As I began to let the material about fasting filter into my domain, I saw references that made me sit up and take attention. Particularly these phrases:
~ reduce inflammation
~ increase insulin sensitivity
~ decrease stress hormones
~ increase human growth hormone production
And of course:
~ reduce body fat stores without sacrificing muscle.
What? I'd been thinking since forever that fasting eats into our muscle mass. That it decreases your metabolism, and does all kinds of other things to wonk up our efforts to be trim!
NEW Research Proves "Fitness Fasting Mythology" Wrong!
There is lots of documentation out there that refutes these common beliefs about fasting.
But let me show you an easy place to find out a little bit for yourself.
The simplest, most direct presentation of this information is by my friend Brad Pilon, who has written a book about intermittent fasting called Eat Stop Eat. Brad is a nutrition researcher who did exhaustive, objective research on fairly recent studies done with intermittent fasting on a variety of subjects. It is all very well documented in his book, and it is an impressive collection, I must say!
Evidence To The Contrary
Here's what Brad found out.
First, many of the ill effects that we may associate with fasting occur after extended periods of fasting. Short-term fasts, as Brad details in his book, do NOT demonstrate negative effects and have been shown to improve many of the biomarkers as I have listed above. His documented research and "sciency" audio files available had me sit up and take notice!
Brad's "Fasting Files", as I call them, which are part of the Eat Stop Eat book, include all kinds of nuggets, such as this one: after several hours without caloric intake of any kind, there is a marked increase of fatty acids in the blood stream. If no food has been recently eaten to account for this, then where do the fatty acids come from? Possibly stores in the body?
The Benefits Are In The "Intermittent Mini"
In Eat Stop Eat, Brad promotes fasts of no longer than 24 hours. And only one or two times a week, depending on your goals. The beauty of this is you never go a day without eating! A common pattern is dinner to dinner, or lunch to lunch. So, if you ate dinner at 6 one day, your IMF would be until dinner at 6 the next day. And it is very flexible – you can work your way up!
I have found intermittent minis to deliver to me personally in many ways:
~ great energy on fast days
~ trimmer in my middle
~ PHENOMENAL returns for my clients who have been utilizing this technique themselves.
Great deliver in terms of gentle weight loss, good energy, improved relationship with food and
eating, appetite moderation (quite possibly the increased insulin sensitivity), and detected
decrease of inflammation in the system.
Now, you might be thinking – as I did – if you were to fast for the day up to dinner, that all you-know-what would break lose when it came time for dinner. C'mon, I know that's what you're thinking! Because I was certain of it.
But you know what? That didn't happen. And it hasn't happened for me during the several weeks that I have been enjoying the many benefits of the IMF. As I already, said, I never thought I'd say it, but….me likey!
Filed under ADD & ADHD, Allergies, Arthritis, Asthma, Cancer, Colon Health, Healthy Foods, Menopause, Migraines, Weight Loss by on Nov 3rd, 2008. 
by Lani Muelrath, M.A., aka the Fitness DreamMaker
Let me ask you something.
What if you could find exercise that:
1) challenges your cardiovascular fitness (of course!)
2) builds muscle (anabolic activity)
3) invigorates and provides stress reduction at the same time
4) can be finished in 20 minutes 2-3 times per week.
Tada, it exists! And it’s right here at your fingertips and footprints. And it’s been here all along, it just got buried under all the “long, s-l-o-w” cardio information we’ve been presented with for the last few years.
The good news is, you needn’t do long, s-l-o-w to get the best benefits from cardio exercise, quite to the contrary! If you are willing to put a little more muscle and mind into the equation, you can slice your cardio time by huge chunks and come out ahead as well.
Interested? Here’s more….
What Exactly IS Interval Training?
Interval Training (IT) involves changing speed or resistance – and thus intensity – within the course of a cardiovascular workout. Thus, instead of a slow, long distance – or long, slow time – within your aerobic intensity aerobic training “zone”, you intersperse short, intense periods into otherwise more moderate minutes.
This approach – intermittent bouts of intensity systematically built in – works better for f*at loss and muscle building than long and slow does.
Bottom line, what I best like about IT is that it aligns beautifully with my preference for “short and to the point” fitness. Bang for your buck is essential with my busy life, and IT fits the bill.
AND (there’s more!) IT creates a huge afterburn effect, in terms of elevated metabolic advantage. I’m talking for HOURS after the exercise itself…not to mention that which comes along with the added muscle from this type of exercise. Now THAT is what I call great ROI! (return on investment!)
Simply put, the easiest way to do interval training is to start off at a good pace for about 5 minutes. A variety of modalities can be utilized: stationary bicycle, eliptical trainer, jogging/walking, for example.
Then, you pick up the intensity and go hard and as fast for a minute and then bring it back down for a minute or two – however long it takes for you to recover enough to do it again. Then you repeat the process for a total of only 15-20 minutes, including warmup and cool down. It is advisable to start with one interval a session, then progress to two, and so on.
The intervals can feel more intense than you might imagine. Jack LaLanne refers to it as imagining “you are running for your life” -that’s tough stuff! And also not for the foolhardy who may have been out of condition for a long time. Doctor’s clearance is always recommended. (I always think it’s funny that a doctor’s clearance isn’t required for laying around on the couch for years at a time! )
Another way to practice interval training is simply to keep changing your speed and intensity level every two minutes or so – go up and down – challenge yourself…
…Read MORE about Interval Training and Part 2 of this article here
Filed under ADD & ADHD, Blog, Men's Health, Menopause, Motivation, Weight Loss by on Sep 7th, 2008.
Watch Holistic Doctor, Scott Saunders share how one ADD child's teacher thought he was on new medication (because the child was behaving so well) when in fact he was just taking natural supplements. Here is the Report Mentioned in the Video
Filed under ADD & ADHD by on Jun 30th, 2008.
Although there is controversy surrounding them, stimulants are still the most commonly prescribed type of medication for children with ADD and ADHD. The Drug Enforcement Agency says that stimulant drug production has increased 500 percent since 1991, and over half of the prescriptions for them are written by pediatricians.
Stimulants are often effective in treating many of the symptoms of ADD — but are they the best ADD treatment for your child? Many parents are concerned about the side effects stimulants can produce and choose to investigate other options like behavioral therapy and herbal supplements as well. When it comes to making a decision that affects your child's health, having the facts is essential.
ADD stimulant medications work by increasing the levels of the chemicals epinephrine and norepinephrine in the brain, which helps the brain to transmit signals between nerves. This improves a child's (or adult's) ability to pay attention for extended periods of time. But these medications also come with a risk of mild and serious side effects. Some of the most common side effects include headaches, upset stomach and increased blood pressure, all of which may diminish as the body adjusts after the first few weeks of treatment. Other common side effects include decreased appetite (80% of stimulant users report this), nervousness and sleeplessness. Research has also shown that stimulants can stunt growth during treatment, but have not been proven to affect final height. Less common but more serious side effects include hallucinations and feelings of suspicion or paranoia, Tourette's Syndrome, and suicidal thoughts.
Children on stimulants (Ritalin, Adderall and Concerta are the best-known brands) should be watched closely and their dosages should be evaluated regularly. These medications are most effective when they are administered in the correct dosage for each individual and when they are combined with additional ADD treatments like behavioral therapy and practical and emotional support. Non-stimulant drugs, such as Strattera, can also be effective, but carry a risk of similar side effects.
In light of the risks that prescription medications carry, many parents are interested in exploring an herbal remedy for ADD. There is more than one herb that has been shown to be an effective ADD or ADHD child treatment, and there are a variety of natural remedies on the market that combine many of them. Ginko Biloba, Green Oats, Brahmi, Gotu Kola and Panax Ginseng are some of the best ingredients, and the positive effects of some of them (like Ginko) can become permanent even after discontinuing use.
While stimulant medication is often successful in treating ADD, it can sometimes cause its own set of problems. Weigh the risks and the benefits carefully, and make the decision that is right for your own child. Just as each child exhibits symptoms of ADD differently, each child will react differently to medication and treatment. Patience and thorough research should lead you to a healthy solution for your child.
Have You Read Dr Scott Saunders ADD Report?
by Tess Thompson
Tess Thompson is a Homeopathic Practitioner, Reflexologist, Certified Aromatherapist, and Herbalist who contributes regularly to Native Remedies – where you can find All Natural Homeopathic and Herbal Remedies for many health conditions including natural ADD treatment and herbal remedy for ADD.
Filed under ADD & ADHD by on Jun 24th, 2008.
