What Is Intermittent Fasting Good For?

What is intermittent fasting good for

What Is Intermittent Fasting Good For?

 

What is Intermittent Fasting?

Intermittent Fasting is a relatively new term in the list of diets. But the principle is actually very old. Scientists were already investigating this in 1943, and with surprising results.

Results that still apply today.

The name says it all:

It is a type of fasting at set times. So don’t eat for a while, or very little. In this article you can read about the benefits that you can achieve with this and whether it might actually work to lose excess kilos.

What effect does Intermittent Fasting have on your body?

For your brain and bodyA lot of research has already been done into the effects of Intermittent Fasting on the body. These studies were mainly done with the help of animals. It may sound cruel, but I think the animals do not suffer much from such a diet. This showed very clearly that the cells of the animals with a lower intake of calories can offer better resistance to oxidative and thermal stress.

These two are both very harmful processes in the body. The lower intake of calories can result from eating or fasting less every day.

The body cells thus become more resistant to harmful processes in the body.

But how does that work?

During the period that fewer calories are consumed, certain things in your body change on both a biochemical and molecular level. Among other things, the level of vitamin E, enzymes that counteract oxidation, certain proteins that offer protection and the enzyme Q10 is greatly increased.


All these elements play an important role in preventing inflammation and oxidation in your body.


Variants of Intermittent Fasting

16/8 FastingThis one of the most popular intermittent fasting variant

Intermittent Fasting, regularly planning days when you eat little or no food, of course, has many variants.

Let’s list the most commonly used variants:

Do not eat 6 hours a day

With this variant, you eat nothing, daily between certain times. You can do this between 12 a.m. and 6 p.m. or from 9 a.m. to 3 p.m. You can organize this as you wish, as long as it is 6 consecutive hours.

Eat 5 hours a day

This variant is based on the results of research by Bert Herring, an American dietary authority. He states that it is better to have the opportunity to eat every day for 5 hours.

According to Herring, this should be in the evening, for example between 5 and 10 a.m.

He bases this on the fact that the primeval people did not eat during the day because they were hunting. Only in the evening, when they were home again, could they eat again.

Eat once a day

If you use this variant, you only eat one meal per 24 hours.

So you are fasting every day.

You can, of course, drink the rest of the day, such as herbal teas and/or water

Partly fast on set days

During one or more days a week, you fast, but not completely.

You only limit your calorie intake.

A good example of this is drinking smoothies on these fast days.

5 days of food / 2 days of fasting

This variant is also called the 5/2 diet.

When applying this, 2 full days fast each week. These two days must be consecutive.

It is not that you are not allowed to eat anything, because the intention is to keep the intake of calories very low:

600 calories for men and 500 calories for women. 

During the other 5 days, you are completely free, so you can eat whatever you want.

Fasting and eating alternately

The latter is the most widely used variant.

The days are interspersed with eating and fasting. For some, it is a bit difficult to maintain because of the planning of the days.

The week has an odd number of days, so the fast days shift every week.

So you can also choose 3 fixed days per week, for example, Monday, Wednesday and Friday. That way you have the weekend “free” and you have your fast days on fixed days of the week.

The benefits of Intermittent Fasting

Intermittent Fasting can be a very effective way to keep your body healthy and also to lose some extra pounds. Many studies have since been conducted into the effects and benefits of Intermittent Fasting. The most important benefits of this are, according to the studies, the following facts:

  • Intermittent Fasting could, according to the studies, reduce the development of serious diseases and certain forms of cancer. Brain disorders, cardiovascular diseases, prostate cancer, breast cancer and pancreatic cancer, in particular, would benefit from this. This has all been demonstrated by the many animal tests that have been carried out. Whether this can also have the same effect in humans is plausible, but not yet scientifically proven. Further research needs to be done on this. But the researchers who did the tests on animals are very hopeful about this.
  • Intermittent Fasting also seems to have a good effect on your ratio of LDL and HDL cholesterol. HDL cholesterol is your “good” cholesterol, and LDL cholesterol is your “bad” cholesterol. It is important that the amounts of both are in good balance, that is, as little LDL cholesterol as possible. I would like to point out that if you have been given cholesterol-lowering medication by the doctor, you must be careful with Intermittent Fasting. Discuss this with your doctor, so that you can eventually stop taking the medication in the long term, or at least reduce it, using Intermittent Fasting.
  • It has been known for years that insulin sensitivity has a strong influence on the production of growth hormones. Intermittent Fasting will indeed make you more sensitive to insulin, which will increase the production of growth hormones. The reverse also applies: As soon as you have more signs of insulin resistance, the growth hormone production becomes lower. If, in addition to the Intermittent Fasting, you also start to move more, the growth of the muscles will also increase. And we all know by now that good muscles will speed up your metabolism. Not only when you exercise, but also when you do nothing at all. And an acceleration of metabolism will clearly contribute to the loss of weight.
  • There is a lot of sugar in today’s diet. Your body will adapt to this, making your body a true “sugar burning factory”. Your body is constantly burning and processing the sugars offered, far too much. As a result, your body no longer knows how to burn real fat at some point, belly fat. And we actually want that for a healthy state of your body and to lose pounds. By applying Intermittent Fasting every day, you wake up your body as it were. This makes your body more alert and will start burning fat again.

No Candies

Eat, Fast & Live Longer

Michael Mosley, a diet guru, is regularly in the news because he personally tries everything. In the following documentary, he has set one goal: He wants to live longer with a younger body. He also wants to remove some excess kilos. With the help of Intermittent Fasting, he thinks he has found the solution: So eating and fasting, while still enjoying food.

In the documentary, you will see how he tests this. The results have changed his entire life.

Finally

Intermittent Fasting can be an important tool to get and keep your body healthy and to lose weight. But never lose sight of the fact that the days on which you can eat “everything” should of course not be “eating days”. It is precisely on those days that it is important to eat healthy and varied food as much as possible. If you do not do this, you will completely destroy everything that you have built up.

In addition, it is also important to exercise more.

By moving and exercising, the effect of muscle building through Intermittent Fasting is even stronger, making it easier to lose weight.

After all, muscles not only use energy when you are exercising, but also when you are sleeping or sitting.

https://twinfitpersonaltrainer.trainerize.com

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

Discover how you lose several kilos per week with tasty and easy to make slimming recipes!

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues –Tommy

Red yeast rice / Red rice lowers Cholesterol

red yeast rice lower cholesterol

Red yeast rice / red rice lowers cholesterol

 

On the cover picture, you see red yeast rice. It may not look that good and it also tastes different from the normal white rice we all know. Image result for Red yeast

In China, this food has been used for centuries to tackle various ailments. In particular, problems with digestion and intestinal function are solved with this rice.

In the rest of the world, this is gradually being used more and more. Medications are increasingly being put aside and people are increasingly relying on a natural approach. This is partly because medicines often have side effects that are not pleasant and because some medicines are very expensive. If you can avoid the deductible, that is a step that some people take, or if you are in the US. you cannot afford expensive medical expenses.

In Europe, red rice against cholesterol is practically unknown, only in America, it is somewhat on the rise and has already caused a lot of fuss, both positive and negative. Why negative? Why positive? There are a number of things that are not entirely clear about red rice.

America

In 1999 there were a number of investigations into red rice in America. It was concluded at the end of the studies that this red rice can actually lower your cholesterol level.

The reason why red rice can lower your cholesterol is that it contains traces of a natural statin called lovastatin. Partly because of this it was taken off the shelves in America. It is not forbidden, but because it contains some form of statin, not everyone is allowed to just sell it.

Today it is available again, but only when the lovastatin has been filtered out. Indeed, this means that the effect of a natural cholesterol-lowering agent is no longer valid. Despite this law, there are still manufacturers who sell it without removing the lovastatin.

So it also works for me?

Yes and no! Yes, because it is proven that red rice can actually lower your cholesterol. But also no, because you do not always know whether you buy red rice with or without the natural statin. So if you really want to get rid of Image result for Red yeastyour high cholesterol without medication, it is useful to take other preventive measures in addition to, for example, red rice, such as more exercise, stopping smoking and drinking and healthier eating.

As with all other foods that help against high cholesterol, just adding red rice to your diet is often not enough to lower your cholesterol. For example, if you eat a greasy bite in addition to red rice, it usually doesn’t make much sense.

In addition to taking red rice, it is important to make your entire diet healthier in order to achieve the desired effect on your cholesterol as quickly as possible. It is important to eat less fat and sugar and more fiber. Fiber can be found in fruit, vegetables and whole-grain products. You replace white bread with brown bread and replace that fatty snack with an apple.

If you also eat red rice then lowering your cholesterol can go faster than just with a healthy diet.

The other extra step that you can also take to lower your cholesterol is by exercising more. If you don’t exercise for 30 minutes every day at the moment, that’s a good step to do.

Where can I buy red rice?

At online stores, you can also order it and have it delivered to your home. Check whether the natural statin is in the red rice. Call the online store before you order the product and ask the staff of a drugstore if they know if this is red rice with the natural statin extracted or not.

You can also get capsules with red rice powder. You can buy this at various health food stores with natural means to boost your health.

Preparation of red rice

You can prepare red rice in the same way as other rice varieties and combine them with vegetables to make it tasty.

Recipe with red rice

Red rice with chicken and stir-fry vegetables

Because red rice can be prepared in the same way as normal rice, you can also eat it in the same way. Lean meat like chicken is always a good combination with rice and is also the best meat to eat if you want to lower your cholesterol and still want to eat some meat occasionally. You can choose the stir-fry vegetables yourself, I would go for a sweet variety. The advantage of stir-fry vegetables is that you get a lot of fiber, minerals and vitamins in return.

Preparation:

Cook the rice as you do with normal rice.

Cut the chicken into small pieces and fry it until tender, then add the stir-fry vegetable to the chicken and stir-fry the whole until it is all done. When the rice is ready, you can also add it to the pan and stir everything well.

Enjoy your meal!

Finally…

Red rice has an ingredient that is a kind of natural statin. This helps red rice to lower blood pressure. However, when buying red rice, be careful not to buy the version from which that natural statin is filtered. In that case, you might as well buy normal rice. Do you not want to prepare red rice? Then you can also take red rice supplements.

Just adding red rice to your diet to lower cholesterol is not always effective. This is because your cholesterol also depends on the rest of your diet and the amount of exercise you have. Red rice is a good tool to lower your cholesterol, but it is not a panacea.

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

Discover how you lose several kilos per week with tasty and easy to make slimming recipes!

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues –Tommy

Meditate to lose weight, 5 minutes a day!


Meditate to lose weight, 5 minutes a day!

Meditation. It calms your brain, makes you (10%) happier and helps you work and live better meditation for everyone, without hippie kind of circumstance and with all beneficial effects, in at least 5 minutes per day.

A considerable percentage (10%), for such a simple action that anyone can execute without expenses, resources or complicated situations. Yes you too, because meditation is just for people who are on the ground with both feet, in the middle of a busy life. Meditating has little to do with transcendental spiritual experiences, dream catchers and hippie states.

The final conviction came for me from the fact that everyone who has to deliver top performances meditates; athletes, doctors, lawyers, students, military and CEO s do their best to be better in their profession and happier in their lives.

“Happiness is a skill that you can learn”. You can learn happiness … By training the lucky muscles in your brain with – of course – meditation.

Please see it like that. As an exercise of your brain, which is necessary to keep your head healthy. Just as you put on your shoes to take good care of your body, you close your eyes regularly to focus on your ‘brain muscles’. Nothing crazy, nothing complicated, nothing in higher spheres, something that makes you 10% happier, healthier and more productive. Because yes, you have that in your own hands. So do something with it!

Meditation to lose weight it will help you with that hunger feeling

Leave snacks, sweat for hours at the gym, and drink lots of healthy shakes. Some of the best known ways to lose weight. However, there are many more ways that can help you lose weight. For example, meditation is a very good tool for losing weight. Below you can read what meditation can do to prevent obesity.

Emotional eaters

Hungry-EmojiMany people who are dealing with obesity are emotional eaters. Factors such as stress and tension can have a very negative effect on weight. The emotional eaters do not eat because they are hungry. Emotional eaters simply eat because food makes them happy. But of course nobody is really happy after an eating mood swing. After all, you wanted to lose weight. So the joy is short-time.

Prevent emotional eating through meditation

Emotional eaters benefit greatly from meditation. Through meditation, you come into better contact with your feelings and thoughts. You are more aware of actions, and there is more peace in your head. Meditating significantly reduces stress. As an emotional eater you no longer have such a need to eat away the stress. But also through meditation, you can switch the band you have with food. And see if that hunger feeling is real.

Continue reading

10 Scientific ways to be incredibly happy and more healthy!

Happy jump

10 scientific ways to be incredibly happy and more healthy!

Happiness is so interesting because we all have different ideas of what happiness is and what make us happy. But we will all agree on one thing: everyone wants to be happy/happier. Scientists also like to think about the theme of happiness. Below is a list of ten blissful scientific tips.

1. Training has a big effect on our happiness

The New York Times recently published an article about the scientific 7-minute workout. So if you were under the assumption that you do not have time for sports. Seven minutes of your time should succeed?

Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness. Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine.

The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play — and get happy.

It has been proven that training is an effective way to overcome depression. Shawn Achor refers in his book The Happiness Advantage to a study of three groups of patients with depression. One group is given medication, the second group started training, and the third group did a combination of the two. The results of the study were amazing. Although all three groups initially experienced corresponding improvements, this was completely different in a follow-up test.

The groups were called up six months later for a follow-up. 38 percent of those who had taken medication had become depressed again. The group that had experienced a combination of medication and exercises had a fall of 31 percent. But now comes the surprise: the group that had only done physical exercises, only experienced a drop of 9 percent.

Continue reading

5 Reasons to Meditate

Meditating: woolly, spiritual in nature, crazy Eastern tradition? Originally perhaps, but since the West has started working with it and scientists have dived into the phenomenon, one thing has become painfully clear: daily just 10 to 20 minutes of meditation leads to a finer, easier, and healthier life. What that means, you read like that here.

It is so very normal for people to go to the gym, or see someone go to the gym. It is at least as obvious when someone has put a lot of time and attention into his or her body. But to notice that someone trains his brain every day, you have to be more careful. And even then you may never notice. Perhaps you describe such a person as calm, friendly, or even wise. Or maybe that person just has ‘good vibes’. While he or she ‘secretly’ perhaps take time every morning and evening to decouple from what Tibetan monks call ‘monkey mind’: that infinite stream of random thoughts, which we all deal with on a daily basis.

Brain training

That is what meditation really is, and also the meaning of the Tibetan word (gom) before: becoming familiar with the moment now. Think about it for a moment. Because what does ‘the moment now’ mean? That is now. You, who now take the trouble to read this blog (thanks for that by the way). And now. Not yesterday, or what you did yesterday. Not tomorrow, or what you think you will do tomorrow. But now. Do you already understand?

Continue reading

What is Wellness and Fitness?

What is Wellness and Fitness?

What are Wellness and Fitness?

Wellness is in and from the beauty parlors throughout Europe. But what is Wellness? The word itself was coined 50 years ago by an American physician, Halbert L. Dunn in High-Level Wellness. Wellness was a combination of the words well (being) and fitness. Wellness was primarily the search for a balance, both mentally and physically, in a hectic society. Dunn thought that everyone had their own responsibility in this.

Dunn and Wellness

Voor Dunn was Wellness: “an integrated method of functioning which is oriented toward maximizing the potential of which the individual is capable. It requires that the individual maintain a continuum of balance and purposeful direction within the environment where he is functioning.”Wellness was a choice for Dunn for a successful life in society. Especially that choice was a fairly new approach. That conscious choice for a healthy lifestyle would make people function better, make healthier and happier. Own responsibility was what Dunn advertised and what he always insisted on. Own responsibility in nutrition, fitness, stress management, spirituality, meaning, health, humor and relationships. Get rid of self-pity, work on yourself!

Wellness in every area

Wellness is a very broad concept and has an increasing effect on every aspect of life.

  • Social wellness means that someone knows how to build healthy and meaningful relationships and to play an active role in relationships with others.
  • Physical wellness is fitness, healthy food and a good awareness of your own health.

    Massage Therapy
  • Emotional wellness has to do with stress management, personal growth and optimism.
  • Spiritual wellness is the way in which a person can give direction and purpose to his life.
  • Intellectual wellness is the will to learn a lifetime, to develop itself and to think outside the safe framework.
  • Social wellness, last but not least, the will to participate in society but also to be involved in this. On the barricades for the preservation of natural beauty is a form of social wellness.

The terms overlap here and there but in general, the above distinction is used.

Wellness is wellbeing and fitness

Wellness is different for everyone, one will point to a healthy diet to the other on daily fitness exercises. In its entirety, wellness is the choice for a healthy way of life, a healthy way of exercise and mental well-being. This healthy way of living and thinking must lead to a stress-free, healthy and harmonious life. The dichotomy is already clear: relax and exert. Relax in the sense of visiting a sauna, a massage or a face mask. Exercise during fitness, Zumba or a long walk in the woods. It seems that today’s consumers have picked up these concepts and will not make a choice, which was exactly what Dunn meant. Both ‘relaxing’ and ‘exerting’ are extremely popular.

Wellness is relaxation and effort

Wellness as relaxation

As can be seen from the above, wellness is more than relaxation but is more often associated with relaxation and ‘de-stressing’. The ‘therapies’ are numerous and although not all uncontroversial, at least creative. Many forms of wellness are old, the 21st century has given it a modern look, but that does not detract from the anchoring in folk medicine. Some more or less proven ways for a wellness treatment below.

  • Floating: floating is floating on warm, salt water. You float in a special cabin that is sound and light-tight. It is also called REST, Restricted Environmental Stimulation Therapy. External stimuli are completely excluded and the whole body floats, allowing all muscles to relax.
  • Caldarium: the Romans already used it in the bathhouses. A caldarium is a kind of heating room, the floor, benches and walls are warm. The temperature is around 50 degrees and the humidity is high. Usually, in the caldarium, there is a special smell of, for example, eucalyptus.
  • Bach Flower Therapy: Perhaps reasonably popular due to its relative simplicity in use. The therapy was launched by Dr. Edward Bach. The therapy works with 38 different blossoms combined in drops. The different combinations relieve stress, fears and other ‘inconveniences’ and bring people back into balance. Bach flower drops bring a body back into balance.
  • Thalasso: seawater for therapy. There are several therapies that use seawater, but mainly bubble baths, massage baths and light baths are offered. In some cases, fragrant oils are added to the water.

Wellness as effort

  • Fitness: fitness goes in three directions: strengthening muscles, improving fitness and losing weight.
    Spinning

    Fitness is usually associated with gyms and equipment, but some of the exercises can also be done at home.

  • Zumba: fitness on Latin American music. Zumba was ‘invented’ by Alberto Perez, a dancer and choreographer.
  • Spinning: cycling on an exercise bike with music. The bicycle can be placed on different resistances. Everyone can also set their own level in group classes at the gym.

Wellness as effort and relaxation

The Romans and the Greeks already knew several spas for them. The thermal baths were mainly visited for health reasons. Hippocrates wrote around 370 BC. that physical exercises kept a person healthy, were less likely to age and become more energetic. In the course of the years, the baths grew into social meeting places and were expanded with hairdressers, masseurs and eateries. There was less emphasis on the healthy. But it is not only Italy that enjoys the water sources. In Germany, France and even in far England, bathing became popular.

Wellness

The medieval left the cures almost completely go along. There were other things at the head. The church was not very charmed by its use and it was not until the end of the Middle Ages that the richer bourgeoisie began to become interested in the therapeutic effect of a bath. Incidentally, bathing in the different hot springs in Eastern Europe remained important over the years.

In the centuries after the Middle Ages people gradually began to recognize the healing effects of water. Although due to the inadequate hygiene and various infectious diseases it was not always healthy to visit a bathhouse. But the onset was given. France and especially Germany set up spas where it is not always about health but often also about entertainment.

Only after World War II does a Wellness Industry begin to develop as we know it today. Hotels and spas that offer different possibilities for sports, baths and springs, massage, diets and relaxation.

The emphasis on health may not be as strong as in the past. Wellness is the search for the perfect balance in this hectic society, both psychologically and physically, this ‘cures’ probably fits better with this time.

Important: Leave your reaction and any additions below.

If you find this blog about what is wellness and fitness valuable, share it with your friends, customers, colleagues – Tommy