Say you were a caveman living in the paleolithic era. Your body would go through cycles of feast and famine…out of necessity.
But, in fact our bodies are designed to live this way.
When we live in constant “feast mode” our bodies don’t benefit from the natural repair and rejuvenation they are designed for.
Have you ever been told you should eat frequent, small meals to keep your metabolism fire burning? This actually keeps you in “feast mode” and can make you feel hungrier than an intermittent fast (IM).
I lived this way for years….until I learned the truth.
I realize this may sound counterintuitive, but just try it for yourself a few times and see what you think.
Intermittent fasting can not only help you feel full longer, it also has many health benefits, that are backed by science.
Proven Health Benefits Of Intermittent Fasting
Although our bodies are constantly working to cleanse and detox, when our diets are poor or we are eating round the clock, it doesn’t work as efficiently as needed. This wears out our cells, especially the mitochondria, and they need to be replaced. This process is called autophagy. Most of all intermittent fasting allows the body time to focus exclusively on repairing the cells. Also of note, recent research shows the benefits of fasting for Alzheimer’s patients (1).
Lose Weight And Belly Fat
IF can boost the metabolism and help you lose weight and belly fat (2). It’s especially interesting that losing weight this way causes less loss of muscle than straight up calorie restriction.
IF causes an increase in human growth hormone levels (3). Consequently, this facilitates fat burning and muscles gains.
Lowers Your Risk Of Type 2 Diabetes
IF can lower blood sugar levels and decrease insulin resistance (4).
Studies in rats have shown intermittent fasting extends the lifespan(5).
May Help Prevent Alzheimer’s
Alzheimer’s disease is the most common neurodegenerative disease. Currently, there is no cure. However, animal studies show that intermittent fasting may give protection against neurodegenerative diseases, including Alzheimer’s, Parkinson’s and Huntington’s (6).
Reduces Oxidative Stress And Inflammation
Studies show that intermittent fasting can protect the body against the harmful effects of oxidative stress and inflammation (7).
Reduces Cholesterol Levels
IF was shown to decrease triglycerides and LDL cholesterol (8).
May Prevent Cancer
Cancer is a horrible disease characterized by an uncontrolled growth of cells. Several studies have indicated that IM may help prevent cancer (9). Evidence also suggests it may cut the side effects of chemotherapy.
In conclusion, intermittent fasting is an easy way to get some pretty amazing health benefits for your body and brain.
For the basics on how to get started with IM-ing please check out
Marlena Lewis, a small town author from Selma, Alabama, writes about her life struggles and her diagnosis of Lyme Disease in her book entitled, Don’t Give Up,
Marlena was a vibrant and energetic young lady, full of adventure, when she decided to join the military at age 21.
She flourished in her career, and 15 years later she was diagnosed with Lyme disease. Not only did this, as well as other dramatic circumstances, change her life, but she felt as though her dreams were ruined.
Through her faith and trust in God she overcame it all and writes this testimony to share with the world her hope, determination and faith! Her story is truly encouraging and a must read!
Marlena’s book is going to impact so many people for good! Knowing her struggles with Lyme disease, and living with Lyme disease myself, I couldn’t wait to read about her experiences. She was so kind to send me a signed copy of her book.
Marlena is genuine and kind and her story is so moving and powerful.It was a great reminder to me that with God all things are possible!
I truly hope you are able to read it.
If you’d like to learn more about Lyme disease you may want to check out:
By contributing author– Rudy Caretti (biography below)
“So, you love coffee? You are not the only one. Fortunately, an everyday dose of coffee in the right quantity is attributed to various health benefits.
5 Reasons To Drink Coffee Every Day
1. Coffee helps you perform better during workouts.
You may already know, but most supplements taken by athletes contain coffee extracts such as caffeine. There is a scientific reason behind this. Caffeine has several effects on the human system that causes one to do better during physical activity. When taken 30 minutes before any physical activity, black coffee promotes the release of endorphins. These hormones are responsible for our happy moods and adrenaline. These two hormones cause the body to respond positively to any training, leading to better results.
Besides, caffeine alters the way the nervous system responds to pain. This causes the body to endure more strenuous situations. In this case, your muscles will tolerate longer sessions of intensive endurance- and strength-building exercises.
In a nutshell, caffeine can propel one to train harder, thus improving their results. No wonder scientific research has found coffee can improve athletic performance by about 11-12%.
2. It is loaded with minerals and antioxidants.
The red berry is one food substance packed with many essential nutrients. If you prepare your cup rightly, you are sure to ingest these into your body.
Also, some of the nutrients obtained by drinking coffee include:
Coffee also contains more antioxidants than a single serving of fruits and vegetables combined.
3. Coffee can keep diseases at bay.
Research shows coffee can help keep dangerous diseases away. Some of these diseases have claimed the lives of many people. Others do not have any known cure. Luckily, one can lower their chances of contracting such ailments by drinking coffee. Some of the said ailments are listed below.
Parkinson’s disease: According to Mayo Clinic, “Parkinson’s disease is a progressive disorder of the nervous system that affects movement. It develops gradually.” A 2002 report published in the Annals of Neurology showed those who drank java daily lowered their chances of suffering from Parkinson’s by 32% and 60%. This finding was unique to those who enjoyed caffeinated coffee only.
Diabetes II: A study by Harvard School of Public Health researchers looked at information collected over 4 years on people with diabetes II and some without. The study was divided into 3 sections. The researchers were interested in finding the relationship between type 2 diabetes and the kind of diet the study subjects were eating. The results showed that among the 7,269 subjects, the people who took at least one cup of coffee each day for those 4 years decreased their chances of developing diabetes II by 11%.
Cardiovascular diseases: Contrary to the popular belief that caffeine in coffee can lead to high blood pressure and consequently endanger your heart, research has shown the effect is dismal. Regular intake will not only cause the blood pressure risk to disappear, but also lower your chance of developing heart disease by 20%. This finding was upheld by a Korean study published in 2014. The study found that taking coffee in moderate amounts reduces one’s disposition to coronary artery calcium (CAC). CAC is a key indicator of possible cardiovascular disease.
With the burden of such ailments off your shoulders, you are likely to lead a long, healthy and happier life. No wonder, another benefit you could be enjoying by simply sipping your cup of Joe is the possibility to live longer.
4. It makes your skin and hair blossom.
As mentioned earlier, coffee is packed with many antioxidants and minerals which could help keep your skin healthier and glowing. When the body is getting rid of various toxins successfully, one part that is likely to blemish is your skin. Also, the vitamins and minerals cause your hair to grow faster. Also, did you know you can treat your hair with a cool brew of a strong pot of coffee to make it shiny, stronger and healthier?
5. Coffee improves your mental health.
Good mental health is a result of a combination of several factors. However, the most important one is happiness. Most benefits of coffee discussed above work together to make you a happier person. In this regard, you are likely to enjoy better mental health. There are other ways, however, coffee could be good for your mental well-being.
Based on a 2011 Harvard study, people who enjoyed at least 4 cups of coffee daily lowered the risk of falling into depression by 20%. Depression is one of the many mental disorders that can deprive one the joy of leading a fulfilling life.
In conclusion, coffee is a delicious beverage many of us enjoy each and every day. There are many reasons to drink coffee including health benefits for our skin, hair, mental health and disease prevention.
For more about coffee, you might like you check out:
— Author, Rudy Caretti, has more than 15 years of experience in the coffee industry, a passion that started in Italy within the family business and brought him to found Gimoka Coffee UK and G Coffee Pod with a group of friends, who share the same passion.
Since he roasted his first batch of coffee seeds as a teenager, he was fascinated by the many ways it can be processed to get the many distinctive flavors we all love.
As a coffee connoisseur, Rudy has always been aware of the vital role coffee plays in people’s social life. And he is especially active through the company’s social media and blog. He loves sharing his knowledge with readers around the world, writing and posting articles that range from the coffee brewing techniques to raising awareness of the importance of responsible production to help protect the rights of farmers and protect the environment.
Who can deny that snacking is an American tradition (at least in my family it is)? What we graze on during the day has a big impact on our health.
Do you have a favorite snack food? Chips, Oreos, Cheetos or Twinkies perhaps? No judgement here. My snack choices haven’t always been perfect either.
Just some food for thought….
As you probably guessed, the best snacks are those packed with nutrients and protein, which fuels the body until the next meal. These snacks are full of flavor, and dare I say, even fun to eat!
I used to teach preschoolers, what can I say? 🙂
20 Healthy Snacks
Peanut butter, peanut butter, how do I love thee? Let me count the ways….but, I digress.
Seriously, who can resist the creamy, nutty confection that is peanut butter?! And don’t forget the lesser known nut butters: hazelnut, cashew, almond and walnut.
According to the Harvard School of Public Health Nutrition Source, several large studies over the past few years “have shown a consistent 30 to 50 percent lower risk of heart attack, sudden cardiac death or cardiovascular disease associated with eating nuts several times a week.”
Plus, 2 tablespoons of peanut butter has 7 grams of protein and 180 mg of potassium. Just make sure to check out the ingredient list and avoid added sweeteners and trans fats, especially “partially hydrogenated oil”. Also, don’t bother buying the “low-fat” nut butters. Manufactures of these products simply replace the fat with sugar.
Once considered a “diet food”, cottage cheese is now a fan favorite of weight lifters, other athletes, and health foodies alike. This is no surprise considering the whopping 28 grams of casein protein in each cup of cottage cheese.
A summer favorite of mine is eating a sliced tomato, straight from the garden, topped with cottage cheese and plenty of Himalayan Pink Sea Salt. Sounds weird, tastes great! You also might like to try cottage cheese with fresh pineapple. Delish!
Strawberries, blueberries, blackberries, raspberries, cranberries, gooseberries and elderberries just to name a few…They are colorful, juicy, sometimes sweet, and full of vitamins and antioxidants (1).
Enjoy a cup of berries with a splash of cream for a decadent treat.
Whey Protein Shake
Whey protein can help you gain muscle, lose fat, and increase strength (2). I sometimes drink one as a meal replacement and I’m amazed how long it satisfies my hunger. You might like to try My Favorite Peanut Butter Protein Shake.
Most people tolerate regular whey protein concentrate, but if you have digestive symptoms you might find that isolate or hydrolysate is better suited for you.
Eggs are incredibly nutritious (3). Like, the perfect food. They are high in protein, healthy fats and amino acids.
They’re also high in cholesterol, but despite what you may have heard in the past, eating high-cholesterol foods does not increase cholesterol for the majority of people (4).
You may want to add berries, other chopped fruit or nuts to raise the vitamin and fiber content.
Cheese has many vitamins and minerals, including calcium, zinc and vitamin K2. Eating it can help prevent osteoporosis and heart disease (6). And the fat in cheese can help you feel full longer, preventing cravings and helping you make it to the next meal.
Jerky is meat, such as veal, beef, turkey or venison which is dried and cut into strips. It is low in carbohydrates and high in protein.
The healthiest kind is made at home. But the kind you see at the grocery store has all sorts of added preservatives and sugar so please keep this in mind.
Are you surprised chocolate made it to this list of healthy snacks? Pretty cool, huh?
Studies have shown that dark chocolate eaters have a lower risk of heart disease (7). Eating chocolate can also improve brain function.
Choose dark chocolate with a 70-85% cocoa content (minimum). Any less and you’re looking at a lot of sugar.
Simply take a slice of meat, such as turkey and a slice of cheese. Roll it up, and voila! Another favorite is spreading cream cheese on the turkey and wrap it around a dill pickle. You can slice it first, or simply eat it like this.
Another high-protein snack, tuna is a great choice if you’re on the go. Just be sure your office buddies are cool with the smell if you decide to pop open a can in the afternoon.
Veggies And Hummus
If you’ve never tried hummus I encourage you to give it a try. Some might say it’s an acquired taste, but I’ve loved it from my first taste and make my own from home.
I throw some white beans, garlic, lemon juice, cumin and olive oil in the blender and it makes the most delicious hummus in no time.
Pumpkin, sunflower, hemp, flax and chia seeds give you quick, long-lasting energy and satiety. They can be eaten by themselves or in smoothies, oatmeal or granola. One serving of pumpkin seeds (pepitas) has 7 grams of protein.
Bean And Cheese Mini Quesadilla
Smash 1/3 cup of black beans and spread it on a small tortilla. Sprinkle with 1/4 cup shredded cheddar cheese and 2 tablespoons of salsa. Warm in a skillet or pop it in the microwave for a few seconds just until the cheese melts.
This is a tasty mini-meal/snack that stays with you.
Milk (2% Or Whole)
Milk is a great source of high-quality protein, as well as vitamin D, calcium and B12. It is linked to higher bone density in humans (8).
Do not, I repeat, do not worry about the fat in whole milk. As long as you drink a serving size you’ll be fine. The fat keeps you satisfied longer. More importantly, growing research shows a myriad of health benefits of consuming full-fat food versus low-fat (10).
According to Dr. Mercola, “Accumulating research is showing, however, that this switch to low-fat has not only caused rates of chronic disease to skyrocket; it’s also been making people fat.”
Please keep in mind, some people are allergic to the sugar in milk, lactose. If you’re lactose-intolerant you’ll want to stay away from milk and other dairy products. There are dairy-free milks on the market, such a coconut, soy and cashew milk which should be fine for you to drink.
As your muscles grow stronger, your body burns more energy when it is at rest. This can help if you’re trying to lose weight.
6. Strengthens the heart and other muscles
Rebounding provides cardiovascular benefits and strengthens the heart muscle.
According to James White, Ph.D., director of research and rehabilitation in the physical education department at the University of California at San Diego (UCSD), jumping offers many benefits to other muscles as well:
Rebounding allows the muscles to go through the full range of motion at equal force. It helps people learn to shift their weight properly and to be aware of body positions and balance.
7. Increases bone mass
As I mentioned above, the NASA study showed astronauts returning from space had improvements in bone density after doing rebounding workouts.
8. Strengthens the immune system
The rebounding movement stimulates the body’s immune system due to the increased G-force.
The immune cells include the macrophages and T-lymphocytes. Their job is to rid the body of harmful bacteria, viruses and cancer cells.
How To Do A Rebounding Workout
If you’re just starting out, I suggest taking it slow.
Rather than jumping too high, you can start with small bounces, keeping your feet in contact with the trampoline or mini trampoline.
As you get used to the feeling of being on the trampoline you can jump a little higher, increase the intensity, or try a variety of different moves such as high knees, jumping jacks and trampoline squats.
But if you like to keep it simple, feel free to do a basic bounce.
I usually rebound 5-15 minutes a day for detox.
Rebounding on a mini trampoline has some pretty impressive health benefits. These include increased muscle and bone mass, enhanced digestion, detox and lymph drainage.
Purchasing a mini trampoline is a small investment. I bought mine through Amazon.com and it only cost $27.22 (with Prime shipping). I’m really happy with it.
In 2014, there were 26,000 confirmed cases of Lyme Disease in the US, with an additional 6,000 cases that are probable but unconfirmed. The CDC estimates that over 300,000 people are diagnosed with Lyme Disease in the US every year. That’s 1.5 times the number of women diagnosed with breast cancer, six times that number of people diagnosed with HIV/AIDS, and more than nine times the number of people facing Zika virus.
I certainly don’t have all the answers, but I’m learning much through this journey.
One of the most helpful things I’ve learned is how to advocate for my health, and the health of others.
People who are suffering with a debilitating illness need kindness and compassion. If you’ve been there you know what I’m talking about.
However, hundreds of thousands of Americans are diagnosed with Lyme each year. The painful truth is that way too many of these people are diagnosed months or years later, giving the Lyme bacteria, borreliosis burgdorferi, time to wreak havoc on a body.
This is often called “chronic Lyme”.
The CDC refers to lingering Lyme symptoms as “post-treatment Lyme disease syndrome”, or PTLDS.
But, it really doesn’t matter (to me) what you call it. I’m not saying it’s not important, but just that we need to focus more on the people who are suffering.
The fact is that debilitating pain and the myriad of other Lyme symptoms are all too real.
If a patient is suffering physically they deserve proper medical care that’s covered by insurance.
“Is Chronic Lyme Disease Real Or Not?”
That is the million dollar question. And while the debate rages on I want to encourage us to keep our focus on the hundreds of thousands of people who are suffering.
Because at the end of the day, what or who really matters more than people?