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
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.
They contain Vitamin C, which is like a turbo-booster for the immune system. They are also high in fiber and antioxidants.
Lemon Water Nutrition Facts
One cup of fresh lemon juice in a glass of water has:
6 grams sugar
3 grams protein
0 grams fat
1 gram fiber (4 percent DV)
112 milligrams vitamin C (a whopping 187 % DV)
0.1 milligrams thiamine (5 percent DV)
303 milligrams potassium (9 percent DV)
31.7 micrograms folate (8 percent DV)
0.1 milligrams vitamin B6 (6 percent DV)
0.1 milligrams copper (4 percent DV)
14.6 milligrams magnesium (4 percent DV)
0.4 milligrams vitamin E (2 percent DV)
Health Benefits Of Lemon Water
1. Healthy Weight
Lemons contain a type of soluble fiber called pectin. Pectin is found in fruit and can help you feel full longer because it expands in your stomach.
Some animal studies show that plant compounds in lemon extracts may prevent weight gain (1).
2. Prevent Kidney Stones
Citric acid is a plant compound found in lemons which may help prevent kidney stones from forming (2).
3. Healthier Skin
The antioxidants in lemons fight damage caused by free radicals, which gives the skin an incredible glow from within. If you’ve ever used a vitamin C serum on your face, you know what I’m talking about.
The vitamin C also helps the body produce collagen, which helps smooth out wrinkles (3).
4. Protect Against Anemia
Anemia is often related to an iron deficiency. Drinking lemon water can help enhance the body’s ability to absorb iron from food (4).
If you have iron deficiency anemia, you may want to try drinking lemon water when eating iron-rich foods.
5. Improve Digestive Health
D-Limonene is a plant compound found in lemon peel. It is what gives lemons their delightful, fresh scent.
It also helps calm an upset stomach, and can relieve reflux and heartburn symptoms (5).
6. Reduce Risk Of Cancer
The d-limonene and hesperidin plant compounds found in lemons may help reduce the risk of many types of cancer (6, 7).
7. Heart Health
The most common cause of death throughout the world is cardiovascular disease. This includes both strokes and heart attacks.
Did you know low vitamin C levels in the blood are a risk factor for stroke (7)?
But, consuming fruits high in vitamin C can help lower your risk of cardiovascular disease (8).
In addition, the fiber in citrus fruits was shown to decrease cholesterol levels (9).
8. Boosts The Immune System
The vitamin C found in lemons was shown to enhance the immune system (10).
9. Boosts Energy Level And Mood
Lemons are known as a natural energizer. Who (with the exception of a small child), couldn’t use more energy?
Vitamin B6 includes a group of vitamins which help convert food to energy (11).
Plus, lemon essential oil can ease stress and boost your mood (12). You can simply smell the oil or apply it to your neck, wrists or hands to experience the effects.
Please note, if you have sensitive skin you may want to dilute the oil (with olive, coconut, or another favorite carrier oil) to prevent irritation.
Drinking Lemon Water
Drinking lemon water is a simple way to enjoy the health benefits of lemons.
I typically add the juice of 1/2 to 1 lemon to a large glass of water. You can also add a bit of honey if you like.
You can drink lemon water lukewarm, or even cold if you prefer.
Lemons are highly acidic and can eat away at the tooth enamel. Fortunately, there are some things you can do to help prevent this from happening.
Always dilute lemon juice by adding water.
Drink lemon water first thing in the morning, before you brush your teeth. The bacteria present on your teeth will help protect the enamel. (Sounds gross, but it works!)
Consider drinking it through a straw to lessen contact with teeth.
After drinking lemon water, rinse your teeth with baking soda.
Other Uses For Lemons
Lemons are great for cleaning and deodorizing your kitchen. And who doesn’t love that all-natural fresh, clean scent?
Or clean your tarnished silverware with a drop of lemon essential oil on a rag.
Whiten your teeth using a mixture of fresh-squeezed lemon juice, baking soda and coconut oil. Apply the mixture to your toothbrush or simply use a clean finger to apply to the teeth. Leave this on your teeth for 2 minutes, then rinse thoroughly.
Do you enjoy eating breakfast foods anytime of day?
Because I’m doing intermittent fasting (more on this in a later post), I’m often hungry for breakfast foods even if I eat my first meal of the day at 1:00 in the afternoon.
Oatmeal And The Days Of Yore
To me, oatmeal is a comfort food. I have fond memories of my mom or dad cooking a big pot of oatmeal with raisins and butter. Sometimes we would put brown sugar in it. And we always topped it with creamy milk.
When my husband and I were first married I found it interesting that he had never heard of putting milk on his oatmeal. He thought it was strange that anyone would. And I was perplexed as to why anyone wouldn’t add milk.
Ah, young love…
In my mind oatmeal goes with milk, like peanut butter goes with jelly.
Consequently, I’ve tried eating oatmeal without milk, but can’t stomach it. I have some texture issues and oatmeal without milk is one of them!
Can you say, “gloppy mush”?
But, I digress…
Oatmeal is full of fiber and healthy whole grains. If you are on a gluten-free eating plan you might be interested to know oats are gluten-free. But please be aware that you must read the side of the package to make sure the oatmeal was processed in a gluten-free facility.
Over the years I have eaten my oats with different toppings including chopped apples, pecans, walnuts, almonds, blueberries, strawberries, butter or coconut oil, raisins, or if I really want to indulge, brown sugar.
I like adding protein to my oats. This essential element satisfies even the hungriest appetite. Best of all, the added protein gives you satiety.
There are many forms of protein that make healthy additions. My wise husband likes to add a scoop of peanut butter to his. And, really, how could something as delicious as rich, creamy peanut butter not be a plus?
Nuts and seeds are a also good source of protein. Nuts have also been shown to increase longevity.
5. Coffee Could Lower Your Risk Of Developing Type 2 Diabetes
About 300 million people worldwide have Type 2 Diabetes, and those numbers continue to increase.
Research suggests drinking coffee (six cups or more per day) could lower the risk of Type 2 Diabetes (12).
Another study showed that people who drink four or more cups of coffee per day could reduce their risk of Type 2 Diabetes by 50% (13)!
If you’re drinking this much coffee, just make sure to drink plenty of water to counteract the diuretic effects of coffee.
6. Coffee Can Help Protect Your Liver
The liver is the largest organ (and gland) in your body. It’s responsible for more than 500 important roles in the body. It removes toxins and produces chemicals which help with digestion.
And, a fun fact about the liver is that it is the only organ in the body that is able to regenerate! Pretty cool, huh?
Cirrhosis of the liver happens when healthy liver tissue is replaced with scar tissue. This is caused by alcohol or viral hepatitis B and C (14).
People who drink 4 or more cups of coffee per day have up to an 80% reduction in their risk for cirrhosis of the liver, or alcoholic liver disease (15).
7. Coffee Can Help You Feel Happier
Depression is an illness that affects the brain chemistry. Depression has a variety of symptoms such as insomnia, feeling hopeless or worthless, feeling persistently sad or irritable and having trouble concentrating.
Coffee is a mild anti-depressant because it aids in the production of neurotransmitters, like seratonin and dopamine.
A Harvard study showed drinking 2-4 cups of coffee per day could reduce the risk of suicide by 50% (16).
8. Coffee Boosts Your Athletic Performance And Endurance
Coffee is a performance enhancer.
Many athletes know drinking a cup of coffee before athletic training or an event can boost their endurance and performance.
Caffeine increases the levels of Adrenaline in the blood (17). This “fight or flight” hormone primes the body for intense exertion.
In fact, caffeine can boost athletic performance by about 11-12% (18).
9. Coffee Can Improve Heart Health And Reduce The Risk Of Strokes
Consuming coffee regularly is associated with reduced mortality for all causes, including cardiovascular disease (19).
In addition, coffee was shown to reduce the rate of heart problems and stroke (20) (21).
Despite any bad press you may have heard about coffee, it actually healthy and chock full of antioxidants.
Regularly drinking coffee can help with athletic performance, boost your metabolism, protecting against cancer, strokes, heart disease and cirrhosis of the liver.
All in all, coffee is pretty awesome, don’t you think?