WELLNESS

INTERMITTENT FASTING

SCHEDULED EATING HABITS FOR YOUR HEALTH

WRITTEN BY BETHANEY PHILLIPS

Fad diets and eating trends are nothing new—every year new health kicks come along and take the population by storm. Diets where you eat full-fat, trends where you serve cereal, meal plans where you avoid solids and go on a full-on liquid cleanse. And that’s only the beginning. But intermittent fasting is a concept that defies the trends— not only with its results, but with its lack of gimmick.

Intermittent fasting is where you eat during certain times, and then don’t eat during others. In most cases this means avoiding foods or caloric drinks late at night, but the program can be customized to meet each peron’s goals.

Common forms of intermittent fasting include:

• The 16/8 method: Fasting every day for 14-16 hours (usually overnight), then eating during the day for a period of 8-10 hours.

• The 5:2 diet: Eating regular meals five days a week, then eating light calories the remaining two, usually 500-600 calories per day.

• Eat, Stop, Eat: Fast once or twice per week, then eating normally the remaining days.

• Alternate-day Fasting: Fast every other day.

• Skipping Meals: This method allows you to skip meals if you’re busy or simply aren’t hungry.

These routines vary, but all include forms of intermittent fasting, where the body fuels, then burns calories.

The nice thing about the practice, says dietitian Michelle Arasim-Diekmann, LD, RD, is you can customize it to meet your health care and/or weight loss needs. Arasim-Diekmann works at Rejuvenate, a Kansas City health care facility that encompasses chiropractic care, mental health, and weight loss. She holds a bachelor’s degree in dietetics and has over 14 years of professional experience helping clients achieve their health goals. “It’s pretty incredible to see

how many people can benefit from [intermittent fasting],” she adds.

Arasim-Diekmann says it’s important to focus on a few main things when considering intermittent fasting. Individuals should consult a health care professional to evaluate their unique goals. “It’s important to create an arsenal of getting back to healthy foods,” she says. This is especially true for anyone who might have an underlying health concern.

She adds that proper mental health is key, as getting healthy is about making better choices, and changing your mindset about what’s good for the body.

When you are eating (not in a fasting stage), be sure to choose high quality foods. Fueling the body with unhealthy calories will do nothing for health goals— weight loss or otherwise. Make healthy decisions with smart proteins, fruits and veggies, and grains, plus plenty of water.

A way to help accomplish this is by shopping the perimeter of your grocery store. Start with produce, choosing fresh, in-season food. Seasonal foods will not only be higher in nutrients, but easier on the wallet.

Then, skirt the outside of the store to avoid pre-packaged foods. Proteins can be found in the meat section— Arasim-Diekmann recommends cuts that are 93 percent lean or leaner. Then it’s time for butters and oils, and finally end with good, healthy grains like quinoa and brown rice. “I highly encourage people to shop this way. It keeps things simple, and simplicity is a big part of eating,” she explains.

Another tip she suggests is not eating after 8 p.m. There are exceptions based on schedule or health issues (for instance blood sugar levels or diabetics), but in many cases 8 p.m. is a good rule of thumb.

Finally, she says to set yourself up by creating healthy habits, things like exercise and drinking more water. The more you perform these steps, the more they will be muscle memory. It won’t be work, it will be a habit your body craves.

Intermittent fasting is not a cure-all, nor is it a perfect plan for every user. Rather it’s a tool that can be adjusted based on each person’s health, lifestyle, and personal goals. Tailor it to your journey, your path, and what works for you.

FRIENDS FOR BETTER

OR FOR WORSE

WRITTEN BY JULIE BURTON

She’s your best friend. On the happiest day of her life you were there. You watched her fall in love, get engaged, and pick out the dress. You caught her bouquet at the wedding. For better and for worse, you stayed by your friend’s side. You were waiting in the waiting room when she gave birth to her firstborn. And second-born too. You’ve watched her go from college best friend to a wife to a mom—and now to her life crashing around her. Divorce. It’s a bitter word. It’s a word that makes many people uncomfortable. It’s easy to have the “I don’t know what to say” reaction when someone tells you they’re getting divorced. But your friend needs you no matter how much you’re convinced she’s doing okay. We asked local divorced women and men what they needed the most from friends while going through a divorce. Here are their anonymous answers.

“Buy why?” is okay to ask, but remember, the reasons for divorce are complicated.

You may not always get a clear answer. Don’t press for details.

“It’s never something anyone plans or hopes happens. No one knows what is going on in a relationship. People may see fighting or change, but they don’t see the hurt people are living with, the daily struggle, and the ways it hurts the children.”

“Couples break up—this is a natural course of aging and changing for both individuals. This is hard whether it’s your first love in high school or a person you’ve spent years with. On top of the breakup, you’re dealing with complicated financial entanglements, and often children. Everybody’s role is changing, and it’s hard for at least 12 months. Time and listening is the best thing that can be offered.” “People wanted to validate why we were getting divorced. ‘He’s such a good guy!’ and ‘How could you do this to your kids?’ No one knew what my marriage was like. Once the front door shut, I was miserable in my marriage. We both were for a lot of reasons.”

As tempting as it may be, don’t trash talk and bring up the ex’s current life.

“The worst thing people did was bring up my ex and anything that was going on in her life. For the period you’re in where you are figuratively trying to swim to the surface, tread water, and swim to shore, this is like handing you a 20-pound rock.”

Don’t judge their choices.

“I felt the worst at church. I was looking for a place to find single or divorced friends. I was 27 and they said I was too young for their single parents’ group, but I could join the young adult group (college kids with no kids). But they said I couldn’t volunteer with the youth group since I was a single mom. It ‘didn’t look good for them.’” “Saying you don’t believe in divorce is not fair nor helpful. Married people said, ‘I’m sorry’ and people who had been through divorce said, ‘Congratulations!’ While it can be a sad time, it’s also a very freeing time. They’re just trying to find their own happiness. You don’t need to feel bad for them.”

Keep inviting them out even if they decline.

“My friends and family rallied around me. They helped me move out and find a place on my own. Three of my best friends spent moving day with me. They helped me decorate and get my little townhouse looking good after moving out of my nice big house. My best friend and I would take each other out to celebrate on days like our exes’ birthdays or our anniversary or the day our exes got remarried. We’d drink and laugh and vent to each other.” “Divorced people came to me like a magnet. They offered to take me out for happy hour. Some opened up their own home on Thanksgiving when they found out I would be alone.”

Most divorced people do not want to ask for help. You need to be the one to ask and take action.

“One friend bought my kids comforters for their beds when she noticed I only had a couple light blankets. Winter was fast approaching. I was planning on purchasing comforters, but she beat me to it. I am forever grateful. It’s hard to fill half a home all at once.”

“I appreciated judgment-free time spent together. I was in a time where I was too proud to ask for anything I needed. If there was something I really needed—financial or emotional support—I called my family.”

Be accepting of their dating life.

“My parents didn’t like me dating when I was still going through the divorce. That hurt. My ex could cheat on me for years, but we were still married in the ‘eyes of God.’” “Many were shocked when they saw my ex and I move on and date so quickly. By the time a couple goes through a divorce, their hearts are long gone. Our timelines are just different.”

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