Posts tagged fatigue

How to Do a One-Day Water Fast by Frederic Patenaude

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How to Do a One-Day Water Fast by Frederic Patenaude

When I fast, I don’t drink any juice. I find fasting easier that way, and I believe that juice fasting maintains hunger without leading to as many benefits.

I also never fast on a “schedule.” Even though last year I fasted every week for 36 hours for several months in a row, I stopped after doing enough of it. Always listen to your body when fasting. (But the trick is knowing how to listen!)

I also don’t practice such as eating only 500 calories for one day, such as in the 5:2 Diet. It’s easier to fast drinking only water. That way there is nothing to organize, nothing to think about, and you stop the fast whenever you are ready.

The Benefits of a 24 to 36 Hour Fast

A short fast is not true fasting because the body never fully enters into ketone metabolism, where it burns body fat exclusively for energy. So it’s more a “digestive rest.” But it offers quite a few benefits:

Reduced blood lipids (decreased triglycerides and LDL cholesterol)
Lower body fat
Reduced blood pressure
Reduced chronic inflammation (CRP, IL-6, TNF, BDNF, and more)
Reduced oxidative stress
Reduced cancer risk
Increased fat burning
Improved appetite control
Increased insulin sensitivity and decreased insulin levels
Improved cardiovascular function
Improved memory and cognitive function
My main reason for fasting fast is because it makes me feel good!

It’s the best way I found to reset real hunger and appetite, uplift mood and get some rest.

And even though fasting is never without some efforts, I have enough experience with it to slip into a 36 hour fast comfortably. Let me give you some tips.

The Easiest Way to Approach a Fast

First, you have to understand that you’ve conditioned your body to eat at certain times. If you feel hungry in the morning, that is not real hunger but rather conditioning. Your body is used to request food whether it’s truly hungry or not.

When you fast for 24 to 26 hours, your body uses its immediate reserves: food still being digested, glycogen in the muscles and liver. It might partly shift to ketone bodies as an energy source but not 100%.

So the first approach to fasting for a day is understanding that you’re not fasting. You’re only delaying your first meal of the day!

How Are You Feeling Now?

The most important piece of advice I can give you about fasting is that you should mentally “chunk it” into blocks of time of one or a few hours.

When you start your fast, you might be thinking to yourself, “Wow, this is difficult. I don’t think I’ll be able to make it.”

What you have to realize, and this comes with practice, is that whatever you’re feeling right now is temporary. The feelings will pass.

My goal when I fast for 24 to 36 hours is to reach the “euphoria” part of the fast when fasting becomes easy. This feeling usually occurs after 4 p.m. After that, fasting is a breeze. In fact, fasting is easy for MOST of the time when doing such a long fast. But it can be difficult some of the time. Here’s how to go about it.

Going to Bed

You can choose to eat a very light dinner or not, eat it early or eat it late. I say do whatever you normally do. Going to bed is the first part of the fast. It’s easy because we fast every night when we sleep!

Fasting Until Noon

The next chunk of the fast is fasting until noon — thereby skipping breakfast. Many people do this all the time, so it’s not that hard. If you regularly drink coffee, I say drink some then or drink some green tea. It’s not worth it going through a fast AND have to detox caffeine at the same time. But switching to green tea is a good idea.

Getting Over the Afternoon Crash

The most difficult part of a 1-day fast is the afternoon. You’ll feel good until right around 1 p.m. or when you start to feel genuine hunger. That’s when you’re starting to think that you won’t last until the end of the day.

If you continue, you might start to feel tired in the afternoon, which coincides with circadian rhythms.

I like to consider this fatigue as “rest.” That’s why I prefer to fast on a Sunday. I will nap at that time and get the most wonderful rest.

Whenever I feel like breaking the fast during that period, I tell myself, “Try another hour and decide then.” I know that whatever I’m feeling at the moment will pass.

The Evening High

This is when the fast becomes fun and exciting. The endorphins kick in, and you feel great. Your mood is positive, and it’s then no problem to continue the fast or break it.

You can decide to break the fast for a 24 hour fast.

Or you can choose to go to bed “hungry.” Listen to your body. I usually find that I feel good enough to go to sleep on an empty stomach and fast until the next day. But sometimes I want to eat and break the fast, so I do it.

Sleeping On An Empty Stomach

It’s not that difficult to fast through the night if you put your mind to it. For many people sleep is a bit lighter and for some deeper. I experience deeper sleep on the first days of the fast, so I do enjoy this night! Your energy should be good the next day because fasters don’t require as much sleep.

People who sleep well tend to sleep less during a fast and those who have sleep problems tend to sleep better.

If you wake up in the middle of the night and are genuinely hungry, then break the fast then with some fruit and go back to bed. Otherwise, you can fast until the morning.

The Morning

It’s surprising that most mornings, after fasting for over 32-36 hours, I am rarely hungry. I often have to decide to break the fast because I often feel like I could go on. Sometimes I do go on and wait for hunger to come back, which can take many hours and take me to a 40 or even 48 hour fast.

But if you have important work to do that day, break the fast no matter how hungry you are.

Breaking the Fast

Breaking a short fast is not something that requires a lot of planning. A longer fast weakens your digestion, so re-feeding becomes the most critical aspect of the fast.

I suggest that you eat whole fruit. It will taste amazing! And your energy will quickly come back.

Then act as if the fast never happened. Continue with your day but listen to your body. You may be hungrier than usual or not. Just follow your hunger and don’t question it. Try to eat as healthy as you can, and hopefully healthier than you did before the fast.

After a fast, you might recalibrate your taste buds enough to make a few changes, such as drinking less caffeine, switching to tea, quitting tea, eating more raw food, eating less salt, going vegan, going raw, etc. You’ll be more in tune with what your body needs!

A few people cannot fast for even just 24 hours. People with diabetes fall into that category. Your doctor can advise you.


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These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. All Rights Reserved. Advice and recommendations given in this website or in personal consultation by phone, email, in-person, online coaching, or otherwise, is at the reader’s sole discretion and risk. You should see a qualified, licensed doctor before starting any skin care, nutritional, diet, stretching, and/or exercise program. Information presented on this website is not to be interpreted as kind of attempt to prescribe or practice medicine. These statements and information have not been evaluated by the Food and Drug Administration. No product offerings are intended to treat, diagnose, cure or prevent any disease. You should always consult with a competent, fully-informed medical professional or health practitioner when making decisions having to do with your health. You are advised to investigate and educate yourself about any health related actions and choices you make.

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How to Cure a Cold Quickly – by Frederic Patenaude

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How to Cure a Cold Quickly by Frederic Patenaude

Last week, I got sick with a pretty nasty bug! Thankfully, I managed to recover very quickly using a counterintuitive method I’ll talk about in a moment.

I found that following a high-raw, plant-based diet has improved my immunity. I rarely get sick with the cold or flu. I also work from home and don’t get exposed to the big melting pot of viruses being passed along in offices.

But last week, I got hit hard!

It all started when I picked up a friend from the airport, who had just spent two months in Morocco. She was coughing her lungs out for hours during the car ride but told me it was because of exposure to second-hand smoke during her trip. Well… I should have known better.

The very next day, I started getting the typical symptoms of a pretty nasty cold: a sore throat, headache, slightly elevated body temperature, fatigue.

Under normal circumstances, I would have stayed home and rested.

But it turned out that next day was December 24th, and I had, of course, a big Christmas Eve dinner and party with my family. So I stayed up late, which made my symptoms worse.

So I decided to put my healing into high gear. Without going into all the details, I fasted through the night for 36 hours on water only.

And then I was fully back in action the next day, feeling better than ever.

I’m glad I didn’t listen to the standard advice to “Starve a fever and feed a cold.”

Most people drag colds for at least 7 to 10 days. I think that’s because they’re not taking the time to rest and let their body heal.

Fasting helps the body direct its energies on healing rather than digestion.

What’s the best way to get rid of a cold quickly?

So many remedies exist… from rum mixed with honey to oregano oil and garlic.

But the best remedy is to give your body plenty of REST and if you can, fast for a day or two on water only. If you must, drink vegetable broth (no sodium) or vegetable juice, but no fruit or sugar.

An old saying goes like this “the untreated cold lasts seven days and the treated cold lasts a week.”

We always get better from a cold in SPITE of our remedies rather than because of them. Mostly, they work as psychological support more than anything else.

However, from personal experience, I remain convinced that water fasting accelerates healing vs. “feeding the cold.” An alternative to fasting would be to eat only vegetables.

Fasting is truly one of the best natural “cures.” That’s why I want to explore this topic fully next year.

Anyway, I’m glad to be back in action so quickly (thanks to the fast!) and next time you need a ride from the airport, make sure you’re not bringing a Moroccan virus with you! 😉
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Magnesi-yum by Steph Jackson

Magnesi-yum by Steph Jackson
http://www.stephjackson.com

Magnesium

So essential for so many of our daily activities and yet somehow so lacking for so many people. I attribute it to a combination of poor digestion/absorption and what I call the beige-food diet, lacking in fresh greens. Today we will discuss why magnesium is so amazing for us, where to get it from whole raw vegan foods and what it sometimes looks like to not have enough of this wonder-mineral.

More than half of the magnesium in our bodies is in our bones, a quarter of it in our soft tissues and fluids and another quarter in our muscles. Magnesium is partly responsible for maintaining cells’ electrical charges and also enables our cells to reproduce. Magnesium is important in energy production and protein forming. Magnesium is responsible for proper muscle function and proper insulin function. Now that’s important! With the ability to alter our metabolism and make our muscles (including our hearts) work properly, magnesium is the second-most prevalent mineral in our bodies after potassium.

A University of Virginia study followed people with adequate levels of magnesium for a fifteen year period and found that they had a 31% lower chance of developing Metabolic Syndrome compared to the rest of the population studied. Insulin resistance also burns up magnesium in the body leading to quite the downward spiral. In a separate double-blind study supplementation with Magnesium was shown to improve markers for metabolic syndrome in individuals that were previously deficient.

Some foods that are highest in magnesium are spinach, kale, collard greens, pumpkin seeds, sesame seeds, almonds, dried figs and chocolate. The nuts and seeds can be soaked and sprouted to reduce the phytic acid, making the magnesium more absorbable but soaking chocolate doesn’t really work out. I try to remember that chocolate is high in magnesium but much of it is difficult for us to absorb. Of course I love green juice but green smoothies and soups can also be great ways to get some green power. Popeye obviously had the right idea, strong and smart too 🙂 Watch this video http://stephjackson.com/videos/ to learn more about how magnesium boosts the brain.

Magnesium deficiency can appear in the form of blood sugar dysregulation as we discussed above and also in poor memory, fatigue, dizziness, constipation, high blood pressure, anxiety, tremors, cramps, weakness and deficiencies of other minerals such as potassium and calcium. Magnesium can help with sleep and depression. There is a reason why the brand “natural calm” has that name. Magnesium can also be rubbed into the skin “transdermally” or, of course obtained from our favourite green foods.
See this recipe http://stephjackson.com/green-homous/ for a magnesium-rich dip.

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Acid vs. Alkaline Balance for Weight Loss by Cynthia Om

Acid vs. Alkaline Balance for Weight Loss by Cynthia Om

Are you sick and tired of feeling sick and tired? Are you frustrated with carrying extra
weight? Well these are sure signs that you have had enough of living with an acidic
condition in the body. Just as our body works to maintain a body temperature of 98.6, it
is also striving to achieve a blood pH balance of 7.365. This can only be achieved
directly by what we eat and what we feel. When we consume foods on the acidic side,
such as, coffee, meat, dairy, processed food, refined sugar, and if we feel stress our
blood becomes acidic and our body naturally adds fat to protect the organs from the
acidic condition. This acidic condition is a breeding ground for a number of diseases
such as cancer, diabetes, arthritis, and many others. They all stem from acidic blood.

When we consume foods of an alkaline nature, such as, green leaves, vegetables, fresh
filtered water, coconut water, almonds, etc. our blood then begins to become alkaline,
ridding the body of excess protective weight. You begin to feel lighter and have more
energy; after, first passing through a stage of detoxification which may involve lethargy,
fatigue, headaches, and flu-like symptoms.

Blood pH is not the only important factor in weight loss, it is also aided by the enzymes
that are found in raw plant foods. Enzymes are responsible for every function of the
body and work hard to keep you healthy and rejuvenating. As you begin to clean your
blood you will begin to notice your appearance becoming more youthful. You body is
like an energy bank. When you are eating or drinking you are either making a deposit
(health, vitality, and energy) or a withdrawal (sickness, tiredness, weight gain). So next
time you go to eat or drink you have the choice to feel better. Don’t you want to choose
alkalinizing and healthy food and feel better today?

Cynthia Om
http://www.radianthealth.info

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Killer Sweeteners and Agave Nectar/Syrup – Not recommended!

Killer Sweeteners by Isabel De Los Rios – Certified Nutritionist
http://www.thedietkiller.com

In my practice as a nutritionist and personal trainer, new
clients are always coming to me telling me they are doing
everything they are “supposed” to be doing, but still, do not
lose weight. Of course, this is frustrating. Losing weight is
hard enough, and to change your eating habits and still see no
results, that’s even more frustrating.

So why do these people not lose weight? If I had to pick the
most common reason why most people’s efforts have proved no
results, I would say it is the deception of artificial
sweeteners and processed diet foods. Yes, you heard right. It is
the diet coke, diet snacks, processed foods and artificial
sweetener in your coffee that is keeping you fat. So how is this
so?

Artificial sweeteners overwhelm your liver

Your liver is your largest internal organ, and it’s responsible
for an astonishing variety of life-sustaining and
health-promoting tasks, including those that make healthy weight
loss and weight management possible. Integral to countless
metabolic processes, the liver supports the digestive system,
controls blood sugar and regulates fat storage. One of your
liver’s most important functions, and the most crucial to your
weight loss, is chemically breaking down everything that enters
your body, from healthy vegetables, to not so healthy fast food,
from healthy water to not so healthy soda.

It’s your liver’s job to distinguish between the nutrients you
need to absorb and the dangerous or unnecessary substances that
must be filtered out of your bloodstream. But when the liver is
clogged and overwhelmed with toxins, like artificial sweeteners,
it can’t do a very effective job of processing nutrients and
fats. If it can not process the nutrients and fats that your
body needs, this will cause you to gain weight or will prevent
you from losing weight. Your liver also produces bile, a crucial
substance for detoxifying our bodies.

It is the job of bile to help our bodies break down the fats we
need and to assimilate fat-soluble vitamins. But when our bile
becomes overly congested with the toxins it’s trying to filter
out, it simply can’t function properly. It becomes thick,
viscous and highly inefficient in breaking down fats. The
result: You are more likely to gain weight and to have a greater
difficulty losing it. So the more toxic your body becomes, the
more difficulty you’ll have losing weight and keeping it off
because your liver just can not work properly to break down fat.

Are artificial sweeteners considered a toxin?

So what qualifies something as a “toxin”? A toxin is anything
that your body does not recognize as a natural food source. The
reason why artificial sweeteners have “zero” calories is because
your body does not recognize them as a food source. For example,
the chemical process to make Splenda (sucralose) alters the
chemical composition of the sugar so much that it is somehow
converted to a completely different molecule than sugar. This
type of “fake” sugar molecule does not occur in nature and
therefore your body does not possess the ability to properly
metabolize it. This is how the makers of Splenda claim that it
has zero calories, because in theory it should not be digested
or metabolized by the body (Although it’s been shown that some
people’s body do absorb u.p to 15% of the artificial sweeteners
they ingest). So the more artificial sweeteners that you consume
in one day, the more you are overwhelming your liver with toxins
and the less able it is to do its job of processing fat.

And what happens if the liver can’t do its job? You can’t lose
weight or worse yet, you gain weight.

What if you don’t use artificial sweeteners? Don’t be fooled.
Almost every diet product on the market has some kind of
artificial sweetener added to it. Even some children’s snacks
are now being made with sucralose (Splenda) and most flavored
waters contain sucralose or aspartame.

Now add up how many things you eat in one day that contain some
form of artificial sweetener. The list may be very long. How
overwhelmed do you think your liver is? Does it have the ability
to work properly? Even if you keep your calories at bay and only
drink Diet Coke with your meals, will you truly get down to the
weight that you want, and stay there? It’s certainly been in my
experience that the answer is “no” and until you are ready to
commit yourself to a healthy way of eating, weight loss will
always be a constant struggle.

What else do sweeteners do? Sweeteners increase appetite

Artificial sweeteners tell your taste buds that, “sweet stuff
has arrived,” which to the brain means, “nutrition has arrived.”

When artificial sweetened drink or food reaches the small
intestine, the receptors find no nutrition. A message is then
sent back to the brain saying, “We’ve been tricked-there’s no
nutrition here.” The appestat (the part of your brain that
triggers satiety) sends the message to “keep eating because we
need nutrition to help process all this fake food and run your
body.” So even after you eat a good portioned healthy meal
(along with your diet coke) you still feel like your starving
all day, or you become very hungry soon after. Your healthy
eating efforts may be sabotaged if you continue to feel hungry
all day. No one likes to feel hungry so you continue to eat more
food until you feel satisfied, which in your effort to lose
weight, may just be too much.

Sweeteners increase our Sweet Tooth

Saccharin (Sweet n Low) is 300 times sweeter than sugar,
aspartame (Equal) is 200 times sweeter than sugar and sucralose
(splenda) is 600 times sweeter than sugar. Such sweeteners can
only increase our sweet tooth and increase our taste of sweet
things. If you can never get rid of your sugar cravings, any
healthy eating plan will be difficult because you will
constantly be craving “sweet”. Artificial sweeteners have also
shown to promote the same blood sugar fluctuations as regular
sugar, which, again will bring on “sugar lows” which will
i.ncrease appetite and cravings. This is not to say, that
something sweet now and again is not ok, but it is those people
who can not control their sugar cravings that are being
sabotaged by these artificial sweeteners.

What are some alternatives to sweeteners?

Giving up sugar and artificial sweeteners may be difficult,
especially if you are accustomed to everything having such a
sweet taste. A wonderful alternative to sugar and artificial
sweeteners is an herb called Stevia. Stevia is an
extraordinarily sweet herb, 200-300 times sweeter than sugar.

Stevia is almost zero calories, so it is perfect for people who
are watching their weight. Unlike sugar, it does not trigger a
rise in blood sugar so you will not get a sudden burst of energy
followed by fatigue and a need for another “fix”. It increases
energy and aids digestion by stimulating the pancreas. Stevia
also presents great advantages over saccharine and other
artificial sweeteners in that it is not toxic. Stevia is a plant
that is found in nature and is not man-made in a laboratory.

Stevia can be found at almost all health food stores such as
Whole Foods, and is listed under the “supplement” section.
Stevia can be used exactly like sugar and artificial sweeteners
to sweeten drinks and it can even be used in baking.

If weight loss or staying away from sweets has always been a
problem for you, take notice of how much artificial sweetener
you have been ingesting. That just may be the culprit. Make a
resolution this year to give up the “fake” stuff and stick to
natural alternatives like Stevia. You will not only be helping
your weight loss efforts but you will also be benefiting your
health. If you or someone you know is addicted to sweet drinks
such as sodas or beverages sweetened with sugar or artificial
sweeteners, try this “Tea Juice” and you will see that weaning
yourself off sugar or sweeteners will be much easier.

Tea Juice

-5-6 bags of any non-caffeine herbal tea of your choice (green
tea, peach tea, berry tea, orange zinger, lemon, etc.)

-3 quarts water

-Stevia powder or liquid to taste

Boil tea bags in a large pot. Add 1-2 full teaspoons of stevia
while still hot. (You may add more or less, based on your
desired sweetness) Let tea cool and then transfer to the
refrigerator in Ice Tea pitchers or individual size water
bottles.

This drink is a great replacement to Diet Coke or Diet Snapple.

Isabel De Los Rios – Certified Nutritionist
http://www.thedietkiller.com

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Agave Nectar/Syrup

Here is some info from the website Food Renegade: (here is the link to the site to read the full article – http://www.foodrenegade.com/agave-nectar-good-or-bad/). In a recent article now posted on the Weston A. Price foundation’s website, Ramiel Nagel and Sally Fallon Morell write, Agave “nectar” is not made from the sap of the yucca or agave plant but from the starch of the giant pineapple-like, root bulb. The principal constituent of the agave root is starch, similar to the starch in corn or rice, and a complex carbohydrate called inulin, which is made up of chains of fructose molecules. Technically a highly indigestible fiber, inulin, which does not taste sweet, comprises about half of the carbohydrate content of agave.

The process by which agave glucose and inulin are converted into “nectar” is similar to the process by which corn starch is converted into HFCS. The agave starch is subject to an enzymatic and chemical process that converts the starch into a fructose-rich syrup—anywhere from 70 percent fructose and higher according to the agave nectar chemical profiles posted on agave nectar websites.

Some more info from the article on this site: In a different article, Rami Nagel quotes Russ Bianchi, managing director and CEO of Adept Solutions, Inc., a globally recognized food and beverage development company, on the similarities between agave nectar and high fructose corn syrup:

They are indeed made the same way, using a highly chemical process with genetically modified enzymes. They are also using caustic acids, clarifiers, filtration chemicals and so forth in the conversion of agave starches into highly refined fructose inulin that is even higher in fructose content than high fructose corn syrup.

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