Healthy Eating

Carbs Fat

Monday high low Tuesday moderate moderate

Wednesday low high Thursday high low Friday moderate moderate

Saturday low high Sunday low high

Healthy Eating Plans

By Ashley Sornsin

When it comes to different eating plans there are many different options. Some plans are popularized as ‘trends’ with all the buzz words: low carb, keto, low fat, carb cycling, vegan, Mediterranean, plant based, vegetarian, DASH, flexitarian and intermittent fasting, just to name a few. Overwhelming? It certainly can be! I’ll break down a couple of these eating plans that have merit and deserve consideration when it comes to a healthy lifestyle, standing the test of time.

Carb Cycling is a form of diet variation that’s gained more popularity recently. This is an eating plan in which carbohydrate consumption varies daily or weekly (see chart to the left). This way of eating can be very beneficial for many different reasons: whether it’s body composition (like fat loss), or different training routines and training for special events (endurance, body building, etc). Cycling carbs helps the body to be able to switch from burning carbs to burning fat, depending on what has been consumed, what is readily available and what type of storage supply (like fat) that body can utilize for energy. This is an advanced diet strategy that coincides with training and it’s helpful to consult a nutritionist or nutrition coach to help you specifically with your needs and goals.

Intermittent Fasting (IF) is an eating pattern that alternates between periods of fasting and eating. It’s an ancient practice, but only recently has gained popularity in terms of health benefits. There are no specific foods to eat or avoid, but rather the timing of when to eat is restricted. There are many health benefits from weight loss, to gut health benefits, and autophagy (when old cells are cleared so new healthy ones can be built). More and more research is being published weekly on the benefits, but one must use some caution as to not over fast and of course discuss with a doctor whether it is a fit for your lifestyle. There are numerous styles of IF, a daily fast or an occasional fast, all have their place and time and it’s encouraged to switch them up, being careful not to ‘over fast’, again a nutritionist or nutrition coach can offer guidance. Some of the most common intermittent fasting methods are as follows:

16/8 Choosing an 8 hr window (such as: 12-8pm) to eat, fast the other 16 hrs

5:2 2 nonconsecutive days, consume 500 calories; eat normal the other 5 days

Eat Stop Eat 24 hour fast once or twice a week

OMAD Only one meal is consumed each day, such as Dinner

Choosing a healthy eating plan that’s maintainable is not a one-size-fits-all. Each person is unique with their goals and nutritional needs, but these two methods are great places to start. Both IF and Carb Cycling are tried and true eating plans with many health benefits. There’s a time and place for each, it comes down to learning how these can work for you! n

All information presented and written within this publication is intended for informational purposes only. Ashley Sornsin is not a certified nutritionist or registered dietitian and any nutritional information should only be used as a general guideline. Statements within this publication have not been evaluated or approved by the Food and Drug Administration.

20-30% DISCOUNT EVERYDAY!

(No coupon required)

1111 W 41ST St, Sioux Falls • BetzBlinds.com • 605.357.0057

GREEN TEA EXTRACT AND RELAXATION FORMULA

Green tea has been used for thousands of years in China and Japan for its many health benefits. Green tea contains components called catechins, which are naturally occurring antioxidants. These beneficial antioxidants can be extracted into a compound called EGCg, which is found in many green tea extract products. Green Tea-70 is a product that contains a high concentration of EGCg. What are the health benefits of green tea extract? As an antioxidant, it reduces the formation of harmful free radicals in the body. Reducing free radical formation protects cells from damage and reduces inflammation. Some studies have shown that green tea extract can help reduce blood pressure and prevent fat buildup in the blood. By protecting cells in the brain from oxidative stress, it may also help to prevent brain damage and enhance brain function. When taken in recommended amounts, green tea extract is a good natural option that can help to improve your health in many ways! Relaxation Formula is also on sale! This is an all-natural approach to facilitate physical and mental relaxation. It is a synergistic herbal blend known for a calming effect without causing drowsiness.

2333 W 57th St, Ste 109 | Sioux Falls 605.334.1672 | rxpsi.com Hours: Mon – Fri 8:30am – 5:30pm