Health benefits of Intermittent Fasting

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. The body initiates important cellular repair processes and changes in hormone levels that affect body metabolism. Intermittent fasting facilitates weight loss, especially belly fats. It reduces insulin resistance and lower blood sugar level. It is an effective anti-aging tool because of reduction in tissue oxidative processes and inflammation. Wait, there’s more?Fasting may help to prevent the development of certain cancers and memory loss due to its autophagic benefits- the removal of waste materials from cells. Intermittent fasting is also beneficial for heart health as it can reduce the development of hypertension, hyperlipidemia and inflammatory markers.

Several methods of intermittent fasting exists. The most preferred is the 16/8 method. It involves fasting every day for 14-16 continuous hours . You can drink water or any zero calorie beverages during the fasting hours. For the fasting to be beneficial, it must be consistent and you should be disciplined to eat moderate portions of quality, balanced, and healthy meals during the eating period which is around 8-10 hours daily.

To adopt this method of intermittent fasting as a lifestyle, make sure your mind is not fixed on foods and snacks during the fasting period and continue other healthy lifestyle activities like moderate exercise. Ensure you are well hydrated by drinking water regularly and remember not to overeat during the feeding cycle. If your eating period is in the evening, don’t go to bed stuffed. If you skip a day or two, don’t worry, you can start again. We will discuss the other methods in future posts. Who is already in?

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. The 18:6 fasting/eating cycle is a common method. The body initiates important cellular repair processes and changes in hormone levels that affect body metabolism. Intermittent fasting facilitates weight loss, especially belly fats. It reduces insulin resistance and lower blood sugar level. It is an effective anti-aging tool because of reduction in tissue oxidative processes and inflammation. Wait, there’s more?

Fasting may help to prevent the development of certain cancers and memory loss due to its autophagic benefits- the removal of waste materials from cells. Intermittent fasting is also beneficial for heart health as it can reduce the development of hypertension, hyperlipidemia and inflammatory markers.

Several methods of intermittent fasting exists. The most preferred is the 16/8 method. It involves fasting every day for 14-16 continuous hours . You can drink water or any zero calorie beverages during the fasting hours. For the fasting to be beneficial, it must be consistent and you should be disciplined to eat moderate portions of quality, balanced, and healthy meals during the eating period which is around 8-10 hours daily.

To adopt this method of intermittent fasting as a lifestyle, make sure your mind is not fixed on foods and snacks during the fasting period and continue other healthy lifestyle activities like moderate exercise. Ensure you are well hydrated by drinking water regularly and remember not to overeat during the feeding cycle. If your eating period is in the evening, don’t go to bed stuffed. If you skip a day or two, don’t worry, you can start again. We will discuss the other methods in future posts.

Nutritional tips to boost immunity

Nutrition play a major role in helping our body in building immunity to fight infections. Currently there is no research that support the use of any supplement to prevent COVID-19 infection. However, foods rich in vitamin A, B6, C, D and E and minerals like Zinc and other anti-oxidants have been documented to play a role in boosting immunity.

We compiled this list to guide you when next you go grocery shopping:

Citrus fruits                          Sunflowers               Yogurt                        Fish

Bell peppers (Red)               Turmeric                   Shellfish                    Papaya

Broccoli                                  Green tea                   Poultry                       Almonds

Spinach                                  Ginger                        Garlic                         Green vegetables

Avocado                                Cantaloupe                Carrot                         Non-citrus fruits

Citrus fruits: including oranges, dandelions, lime, lemon, mandarins, tangerines and grapefruits are high in vitamin C which is believed to facilitate the production of white blood cells which are key to fighting infections.

Red bell pepper is high in vitamin C & Beta-carotene which is converted to vitamin A

Broccoli contains vitamins A, C, E and, other anti-oxidants. Cook as little possible to preserve the nutrients. Steaming is best.

Garlic clove is a low-calorie immunity boosting herb. Also helps in lowering blood pressure and blood cholesterol. Ginger and Turmeric has anti-oxidative and anti-inflammatory properties. Use with caution if you have a history of peptic ulcer disease.

Yogurt (plain and fermented) are great source of vitamin D. Vitamin D Deficiency (VDD) has been documented to be prevalent in the U.S and a risk factor for H1N1 influenza virus. A large percentage of individuals who had severe COVID-19 infection were reported to have VDD.

Leafy green vegetables (like Spinach), Almonds and Avocadoes contains vitamin E which is a powerful anti-oxidant and plays a role in regulating and maintaining immune system function.

Sunflower seeds contain Phosphorus, Magnesium, vitamin B6, vitamin E and, Selenium. All these play important role in immune system function.

Green Tea is a great source of L-theanine which aid in the production of germ fighting components in white blood cells.

Papaya contains vitamin C, digestive enzymes called papain, potassium, magnesium and folic acid.

Kiwi contains Folic acid, Potassium, Vitamin K and C

Cantaloupe is another nutrient rich fruits having a variety of vitamins, minerals and anti-oxidants like selenium, beta-carotene, vitamin C, lutein, zeaxathin and choline.

Poultry meats used for chicken soup help lower inflammation. It is rich in Vitamin B6. The stock or broth made by boiling chicken bones contains gelatin, chondroitin and other nutrient helpful for healing and immunity.

Shellfish including Oysters, crabs, lobster and, mussels are rich in Zinc.

Other foods and nutrients that contribute to immune development are listed below and are recommended for intake during quarantine and isolation period.

Dairy products, fish oil, eggs, liver, orange and vegetable are rich in vitamin A

Poultry, fish, nuts and beans are rich in vitamin B3

Green vegetables, beans, nuts, and fruits like cantaloupe-selenium

Fish, flaxseed for omega 3 fatty acids

Yogurt and fermented milk- probiotic

Green tea, blackberries, grapes, cranberries- polyphenols

Remember to wash fruits and vegetables thoroughly (at least 3 washes recommended) before cooking and consumption. Vegetables should not be overcooked to preserve the nutrient and mineral content.

Introduce Yourself (Example Post)

This is an example post, originally published as part of Blogging University. Enroll in one of our ten programs, and start your blog right.

You’re going to publish a post today. Don’t worry about how your blog looks. Don’t worry if you haven’t given it a name yet, or you’re feeling overwhelmed. Just click the “New Post” button, and tell us why you’re here.

Why do this?

  • Because it gives new readers context. What are you about? Why should they read your blog?
  • Because it will help you focus your own ideas about your blog and what you’d like to do with it.

The post can be short or long, a personal intro to your life or a bloggy mission statement, a manifesto for the future or a simple outline of your the types of things you hope to publish.

To help you get started, here are a few questions:

  • Why are you blogging publicly, rather than keeping a personal journal?
  • What topics do you think you’ll write about?
  • Who would you love to connect with via your blog?
  • If you blog successfully throughout the next year, what would you hope to have accomplished?

You’re not locked into any of this; one of the wonderful things about blogs is how they constantly evolve as we learn, grow, and interact with one another — but it’s good to know where and why you started, and articulating your goals may just give you a few other post ideas.

Can’t think how to get started? Just write the first thing that pops into your head. Anne Lamott, author of a book on writing we love, says that you need to give yourself permission to write a “crappy first draft”. Anne makes a great point — just start writing, and worry about editing it later.

When you’re ready to publish, give your post three to five tags that describe your blog’s focus — writing, photography, fiction, parenting, food, cars, movies, sports, whatever. These tags will help others who care about your topics find you in the Reader. Make sure one of the tags is “zerotohero,” so other new bloggers can find you, too.