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., the Fitness Dream Maker
Need to get clear about planning a nutritious eating plan? There is some breakthrough software that completely simplifies the process for you!
We know – or we SHOULD all know by now – that we build our health – and dig our graves – with our eating utensils. As a holistic fitness coach, I find that my clients come to me with a broad spectrum of understanding regarding what does constitute a healthy and balanced diet.
At the same time, they can have been so inundated with conflicting information that they don't know where to begin – so they just throw up their hands (and forks!) and eat what I call "chaotically".
And more often than not, chaotic eating delivers chaotic results.
I have just reviewed some very simple software that is designed for in-home (as well as professional) use. Meal Plans 101 is easily down loadable upon purchase or can be bought as a hard copy CD as well.
Here's how it works, once you've down loaded the software.
1) Enter your personal data: height, weight, weight goals (lose, maintain, or gain?)
2) Select what ratio of macro nutrients to which you wish to aspire with your dietary balance
3) Select from the food lists provided desired options for each exchange. In other words, you are building a daily balanced diet from foods that YOU like!
4) Click "enter", and a printable page with your day's selection and appropriate quantities to your weight goals is produced.
There you have it! You can also go in and change preferences at any time, if your goals need adjusting. It thus becomes an organic tool that grows with you as your weight loss, health, and dietary needs change. Simple!
For anyone who desires to get back on track with balanced structure to their eating day, this may be just the ticket. This provides convenience and support for anyone considering improving their dietary intake – whether for weight, allergy, or preventative diabetes, for example.
Lots more details – and easy online ordering – at Meal Plans 101.
Claim your FR*EE "7 Surefire Solutions for Fitness, Energy, and Weight Loss That LASTS!" Special Report AND weekly Lani's FitDream eZine, with fitness info, insights, motivation, and inspiration!
Filed under Allergies, Blog, Diabetes, Healthy Foods, Men's Health, Menopause, Motivation, Weight Loss by on Aug 19th, 2008.
Acupuncture and sinusitis
In the treatment of sinusitis, points are selected, which directly affect the body's immune and respiratory system.
The treatment is intended to boost the body's natural defence, preventing susceptibility to the many environmental elements, which may trigger the flare up of sinus infections, all while supporting the respiratory system and drying mucous in the head.
Editors Note: When you have read this article, check out The Allergies Report
Acupuncture uses extremely thin needles are inserted at varying depths and locations and gently stimulated. Since the acupuncture needles are so thin, there is often minimal to no discomfort during the procedure.
Points selected are on the back, the hands and also on the face. Suction cups are often added to the points on the back to create a more vigorous treatment. This is called cupping. Additionally, points on the ear may be added to help with the treatment of allergies. There are many sinusitus treatments on the market that involve various drugs but acupuncture is 100% drug free.
Chinese herbal remedies
In addition to acupuncture, herbal prescriptions are often given. These herbs are used to dry excess mucous (cold) and reduce or eliminate excessive mucous production in the sinuses. They are used to address sinus-related symptoms such as nasal congestion, puffiness and heaviness in the face, frequent ear infections, post-nasal drips, headaches, watery eyes and phlegm expectoration.
Home remedies
In addition to acupuncture and herbal prescriptions, there are many things that one can do at home to significantly reduce congestion. As with everything, consistency is important.
Steam inhalation – Simply fill a small basin with four to six cups of warm water. Add two to three drops of eucalyptus, rosemary, thyme, basil, tea tree, lavender, marjoram or peppermint essential oil or use the fresh herb. Hold the face over the basin, approximately arm's length away, and place a towel over the head to prevent the escape of the aromatic vapours. Be careful not to bring your face too close to the water. Close your eyes and inhale deeply for five to 10 minutes. This can be done once a day.
Caution – eucalyptus steam inhalations should be avoided by persons with heart conditions, central nervous system disorders and pregnant women. Children and elderly people should exercise caution.
Self-facial massage - To strengthen the mucous membranes and open the sinus passages, perform the following massage once or twice a day. Making small circles with the fingers, while applying gentle pressure, massage the face. Start at the base of the nostrils on both sides, massaging up along the side of the nose to the area between the eyebrows. Work your way along the eyebrows out towards the ends of both. Then move further outwards to the area, just in front of the ear, massaging as you go along, ending at the point just below the centre of the eyeball and socket.
Course of treatment
The number of treatments needed will depend on the severity of the condition. Improvement is usually noticed within the first two weeks of treatment. However, several months of treatment may be necessary to for it to be completely cleared up. Treatments are often similar for the treatment of allergic rhinitis.
Dietary recommendations
As with any health care programme, to resolve disease, diet and lifestyle play an important role.
Useful foods – corn, alfalfa, aduki beans, vinegar, celery, papaya, lettuce, cayenne, pumpkin, watercress, scallion, garlic, turnip, onions, white pepper, raw honey, ginger (white), chamomile, radish, raw goat milk, mushrooms, fennel seed, seaweeds, flaxseed (yellow), nettle leaf, citrus seed extract.
Avoid or minimise – raw and/or cold foods. mammal meats, eggs, dairy products, fats such as butter (avoid margarine), oily foods such as nuts and seeds (especially peanuts), foods containing concentrated sweeteners, tofu and other soy products, pineapple, salt. Highly refined and processed foods or chemically treated foods. If there are environmental elements, which trigger your sinuses, try to avoid them.
Dr Tracey-Ann Brown is an oriental medicine physician.
Filed under Allergies by on Jul 5th, 2008.
Editors Note: After you have read this article – Check out the Allergy Report
What is an Allergy
An allergy is a reaction that occurs in individuals who are sensitive to certain substances such as cosmetics, animal hair, pollen food, medication or to certain climactic conditions like heat or sunshine that in others may be harmless.
An allergic reaction may come about anyplace on the body: in the eyes, on the epidermis, the lungs or the digestive tract. Although an allergy can arise at any time, symptoms suffered in childhood tend to let up with time and many go away completely.
An inclination to allergic reaction is mostly genetic, while the character of the allergy might be different from generation to generation.
Allergies – The Genetic Factors
Allergies, such as asthma, nasal allergy, hay fever, eczema and some types of allergic headaches incline to run in the family. One family member might suffer from asthma whereas another might suffer from eczema.
Allergists have noticed a heritable inclination in acquiring allergy. When both parents suffer an allergy, every one of their children holds approximately a 75 % probability of acquiring one as well. When only one parent suffers from an allergy, chances are 50 % or less.
Food Allergies
Some allergies are caused by foods which contain or release histamine during the chemical transformation process. Such foods include tuna or other canned food.
Others which stimulate such allergy are food additives like coloring, preservatives and flavor enhancers. Allergy is basically the result of defective reaction of the system's immunity, which responds to an allergen with the fabrication of antibodies as though the substance were harmful.
Today, 1 in 12 children under the age of 6 show signs of food allergy and 1 in 25 have a verified food allergy present.
Histamine Effects
Firstly, an allergic reaction increases the permeatation of the minor blood vessels making the fluid component of the blood serum escape into the tissues. Such a condition brings on blisters, puffiness, and irritation of certain tissues like the nose, the eyes or the epidermis.
Secondly, it causes muscle spasm, particularly in the bronchi. This brings on heavy respiration and asthmatic attacks. In intense instances, sensitivity to insect stings, a nonhuman antitoxin serum or penicillin may bring on an anaphylactic reaction (unexpected shock) that may be life-threatening.
Approximately 15% of the population in the U.S. suffers from some allergy or other. However, why a specific allergy develops is yet a medical enigma. Although allergies cannot be completely cured, there is available treatment which can build up resistance to certain allergens.
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Filed under Allergies by on Jun 25th, 2008.
