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INTERMITTENT FASTING BASICS
HOW TO IMPROVE HEALTH BY EATING LESS OFTEN
by Sheila Julson
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Fasting has been part of religious and cultural practices since ancient times, but now it is entering into everyday American eating habits. Intermittent fasting (IF), which involves restraining from eating for periods ranging from hours to days, was the most popular dietary strategy among Americans in 2020, outpacing low-fat keto diets and “clean eating”, reports the International Food Information Council. About 10 percent of survey respondents reported that they were following IF diet procedures, usually for weight loss and better health.
“Intermittent fasting is a lifestyle,” says Jerron Hill, an anesthesiologist, in Plano, Texas, who has practiced it for two years and found himself with more energy. “Many metabolic syndromes and diseases can be avoided by making IF a way of life.”
Research on the health benefits of IF is ongoing, but Hill says that advantages include stabilized blood sugar levels, because insulin levels rise after eating meals. “In a fasted state, insulin levels fall, blood sugar stabilizes and fat stores can be utilized as a source of energy,” he says. Other benefits he cites include lowered blood pressure, decreased low-density lipoprotein, or “bad” LDL cholesterol, and lower triglycerides
There are several IF methods. The 16/8 method is most popular and involves fasting for 16 hours and eating within an eight-hour window each day. The 5:2 plan is for those that would rather fast twice a week and eat regularly the other five days. Another method known as OMAD involves eating one meal a day. While most IF models do not restrict specific foods, they encourage the consumption of nourishing, satiating, whole foods. Snacking is discouraged.
Women’s Fasting Needs Differ
“In the United States, 90 percent of Americans are metabolically unhealthy. Fasting is one of many strategies that can help people improve their metabolic health. That translates to being a healthy weight and having balanced hormones,” says Cynthia Thurlow, a nurse practitioner in Washington, D.C., and founder of the Everyday Wellness Project, an online subscription plan. Her new book, Intermittent Fasting Transformation, integrates IF with women’s hormonal needs during every stage of life.
“Women need to fast differently,” Thurlow emphasizes. “A woman in peak childbearing years under age 35 has to account and fast for her menstrual cycle, meaning her body is much more sensitive to macronutrient depletion or changes than a menopausal woman. Younger women need to limit fasting if they are already lean. They need to avoid fasting five to seven days prior to their menstrual cycle and remain attuned to messages their bodies send them in response to sleep, stress, nutrition and exercise.” In general, once women reach menopause, they experience less hormonal fluctuation and thus more flexibility to fast on a daily basis, she says, although they, too, should keep an eye on their
Planning for Success
The word “fasting” often conjures up thoughts of hunger and starvation, but proper planning will leave us full and satisfied while practicing IF. “When you’re eating a balanced diet and not necessarily following a particular fad or specific type of diet, you can enjoy nourishing meals without restrictions and still practice IF,” says lifestyle coach Laura Fuentes, of Madisonville, Louisiana, author of the e-book Intermittent Fasting for Women.
Fuentes recommends starting with the 16/8 model, because approximately half of the 16-hour fasting time is spent sleeping. “There’s also downtime in the evening while you’re preparing to sleep. In the morning, most of us are getting ready for work or getting kids off to school, and we don’t eat right away. Those hours are generally not focused on food.”
When it’s time to eat, fasts should be broken with satiating, nutritious food, not a light snack. The first meal of the day should be nutritious, with protein and healthy fats. Breaking a fast with just an apple, or carrots and hummus, will lead to hunger and eventual snacking.
A common misnomer is that we must eat ketogenic or low-carb diets while practicing IF. While carbs need to be considered, Thurlow emphasizes eating nutrient-dense, whole foods and fewer CONSCIOUS ORGANICS
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processed foods, whether they are part of keto, paleo, omnivore or vegetarian diets.
Some people practice “clean” fasting by consuming only water, black tea or other calorie-free beverages during the fasting time. Others prefer “dirty” fasting and might consume a handful of grapes, walnuts or other foods or beverages containing less than 50 calories during the fast. “I like patients to understand the value of a clean fast,” Thurlow says. “People might think 50 calories doesn’t count, but that is food, and that does break a fast.”
Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.
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recipes from a plant-based kitchen Recipes From a Plant-Based Kitchen
by Chef AJ
Spicy Peanut Noodles with Broccoli
“This reminds me of the peanut noodles from Chin Chin, a group of West Coast restaurants. If you don’t want to use traditional noodles, you can try vegetable “noodles” made from spiralized zucchini, sweet potato, or butternut squash. You can also buy pasta in a variety of shapes and sizes made from hearts of palm, legumes, sweet potatoes, or zucchini ,” says Chef AJ, author of the book, Unprocessed 10th Anniversary Edition.
1 lb favorite noodles 1 lb broccoli florets ¾ cup unsweetened, unsalted peanut butter ¾ cup water ¼ cup rice vinegar 2 Tbsp low-sodium tamari 2 Tbsp date syrup 2 cloves garlic, pressed ¼ to ½ oz piece fresh ginger, pressed ½ tsp red pepper flakes 8 scallions, thinly sliced on the diagonal Sesame seeds or chopped unsalted Peanuts for garnish
Cook the pasta according to the package directions. Run under cold water when done. Drain and place in a large bowl. Blanch the broccoli and run under cold water when done. Drain and add to the pasta along with the scallions.
To make the sauce, combine the peanut butter, water, rice vinegar, tamari, date syrup, garlic, ginger and red pepper in a saucepan over medium-high heat. Whisk until smooth and cook for about 10 minutes, until thickened.
Pour the sauce over the noodles and broccoli and thoroughly combine. Chill before serving and top with sesame seeds or unsalted peanuts, if desired.
Chef’s notes: If you are avoiding all sodium, substitute 2 Tbsp California Balsamic Teriyaki vinegar for the tamari. For a reduced-fat version, substitute salt- and sugar-free powdered almond butter or powdered peanut butter for the fresh peanut butter.
Nutrient-Rich Black Bean Soup
“No one will guess that there are two pounds of greens hidden in this delicious and easy-tomake soup. There is no need to cut anything up as the soup will be blended. If you are using salt-free beans, it is not even necessary to rinse or drain them,” says Chef AJ.
12 cups water or salt-free vegetable broth 6 (15-oz) cans salt-free black beans 2 (16-oz) bags frozen corn 8 cloves garlic 2 red onions 2 large sweet potatoes, peeled if not organic 1 lb baby bok choy (approximately 3 heads) 1 lb mushrooms ¾ cup oil-free, salt-free, sun-dried tomatoes (about 3 oz) 1 lb greens (kale, collard, mustard, chard, or a combination) 2 Tbsp cumin 2 Tbsp oregano 1 Tbsp smoked paprika 1 tsp chipotle powder Zest of 1 lime (optional) ½ cup lime juice
Place the water or broth in a large soup pot and bring to a boil. Reduce the heat and add the beans, one pound of the corn, the garlic, onions, sweet potatoes, bok choy, mushrooms, sun-dried tomatoes and greens. Simmer uncovered for 30 minutes.
Remove from the heat and blend the soup with an immersion blender, or carefully process in a blender, one to two cups at a time, until pureed. Stir in the cumin, oregano, chipotle powder, lime zest (if using), lime juice, and remaining pound of corn.
Chef’s notes: For more texture, you can also set aside half the beans (3 cans) and stir them in whole after the soup is blended. Garnish with pepitas and cilantro, if desired. This makes a lot of soup. The recipe can be cut in half and made in an Instant Pot. It also freezes well.
Recipes reprinted with permission from Unprocessed 10th Anniversary Edition, by Chef AJ with Glen Merzer, ©2022 by BPC.
Unprocessed 10th Anniversary Edition celebrates the amazing versatility and health benefits found in an oil-, sugar- and salt-free, nutrient-rich, whole-food, plantbased diet. To achieve optimal health, including reaching our ideal weight, begin by eliminating processed foods. Those that do so can eat as much as you desire (with the exception of whole-food fats such as avocado, coconut, nuts or seeds) and be completely nourished.
Spring Lettuce
a Healthy Addition to Lunch
by Tiffany Hinton
By now, garden lettuce is plentiful and we may actually have an abundance ready to be picked as we move through the warming month of May. Fresh lettuce in many varieties is also available at the local farmers market this month.
Lettuce is one of the easiest and fastest garden vegetables to grow and can easily be ready to pick from seed in as little as three weeks. Lettuce can be grown in one square foot of space in only about six-inch-deep soil.
Lettuce loves to be watered in the morning, and grows very well before the temperatures reach 80 degrees during summer days. Remember to pick back the flower heads to extend the life of the lettuce plants.
WebMD lists many nutritional benefits of lettuce, including increased bone strength, hydration, improved vision and improved sleep. Lettuce is high in vitamin A, vitamin K and water (WebMD.com/ diet/health-benefits-lettuce). Here is an easy and tasty recipe to enjoy the fresh, crisp lettuce of the season.
Mediterranean Lettuce Wraps
Yield: 2, ½-cup servings
1 cup chick peas, rinsed and drained, blotted dry ¼ red onion, chopped ½ cup cucumber, chopped ½ cup tomatoes, chopped 1 clove garlic, minced ½ tsp dried oregano 1 lemon (optional) 2 Tbsp Greek yogurt (optional) Olive oil
Photo credit Tiffany Hinton
Salt and pepper Lettuce leaves for serving
Preheat oven to 375° F. Toss chick peas with olive oil, garlic, oregano and a pinch each of salt and pepper. Roast for 10-15 minutes until slightly browned.
Fill each lettuce wrap with roasted chick peas, chopped veggies (cukes, tomatoes, and onion), a squeeze of fresh lemon juice and Greek yogurt, if desired.
Recipe courtesy of Tiffany Hinton, GF Mom Certified. Connect online at @gfmomcertified and listen to Tiffany’s podcast, Cultivating Guts, on Spotify or iTunes.
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