Wednesday, February 19, 2020

Intermittent Fasting 101 The Ultimate Beginners Guide

Intermittent fasting (IF) is currently one of the world's most popular health and fitness trends.
People are using it to lose weight, improve their health and simplify their lifestyles.
Many studies show that it can have powerful effects on your body and brain and may even help you live longer (1, 2, 3Trusted Source). This is the ultimate beginner's guide to intermittent fasting.

What Is Intermittent Fasting (IF)?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.
It doesn’t specify which foods you should eat but rather when you should eat them.
In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern.
Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.
Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn't have supermarkets, refrigerators or food available year-round. Sometimes they couldn't find anything to eat.
As a result, humans evolved to be able to function without food for extended periods of time.
In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day.
Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.

Summary Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It’s currently very popular in the health and fitness community.

Intermittent Fasting Methods
There are several different ways of doing intermittent fasting — all of which involve splitting the day or week into eating and fasting periods.
During the fasting periods, you eat either very little or nothing at all.

These are the most popular methods

The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.

Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day

The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
By reducing your calorie intake, all of these methods should cause weight loss as long as you don't compensate by eating much more during the eating periods.
Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.

Summary There are several different ways to do intermittent fasting. All of them split the day or week into eating and fasting periods.

When you fast, several things happen in your body on the cellular and molecular level.
For example, your body adjusts hormone levels to make stored body fat more accessible.
Your cells also initiate important repair processes and change the expression of genes.
Here are some changes that occur in your body when you fast

Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source)

Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible (8Trusted Source). 

Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells (9Trusted Source, 10Trusted Source

Gene expression: There are changes in the function of genes related to longevity and protection against disease (11Trusted Source, 12Trusted Source).

These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting.

Summary When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.

A Very Powerful Weight Loss Tool
Weight loss is the most common reason for people to try intermittent fasting (13Trusted Source).
By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intakeAdditionally, intermittent fasting changes hormone levels to facilitate weight loss.
In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat burning hormone norepinephrine (noradrenaline). Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6–14% (14Trusted Source, 15Trusted Source).

A 2014 review study found that this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies (1).
According to the same study, people also lost 4–7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease (1).
Another study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction (16Trusted Source).

Summary: By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation.  Keep in mind that research is still in its early stages. Many of the studies were small, short-term or conducted in animals. Many questions have yet to be answered in higher quality human studies (32Trusted Source). Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and may reduce your risk of type 2 diabetes, heart disease and cancer. It may also help you live longer.

Many studies have been done on intermittent fasting, in both animals and humans.
These studies have shown that it can have powerful benefits for weight control and the health of your body and brain. It may even help you live longer.

Here are the main health benefits of intermittent fasting:

Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories (1, 13Trusted Source).

Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes (1).

Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases (17Trusted Source, 18Trusted Source, 19Trusted Source).

Heart health: Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance — all risk factors for heart disease (1, 20Trusted Source, 21)

Cancer: Animal studies suggest that intermittent fasting may prevent cancer (22Trusted Source, 23Trusted Source, 24Trusted Source, 25Trusted Source

Brain health: Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source)

Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36–83% longer (30, 31).
Summary Keep in mind that research is still in its early stages. Many of the studies were small, short-term or conducted in animals. Many questions have yet to be answered in higher quality human studies (32Trusted Source). Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and may reduce your risk of type 2 diabetes, heart disease and cancer. It may also help you live longer we just don't know. People with certain medical conditions should not fast without consulting with a doctor first.

Tuesday, January 14, 2020

Let's All Observe Healthy Weight Week With The Best Weight Loss Plan

In honor of Health Weight Week, January 19 - 25th we are reviewing the new U.S. News and World Report Best Diets 2020  which is the result of investigating 35 popular diets. 

Every year with the input from health experts the U.S. News ranks the top popular diets. For the New Year, the Best Diets platform offers rankings, data and information on 35 diet plans to help people across the country achieve their health goalsTo be top-rated, a diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease.

The best overall diets selected are the Mediterranean, DASH and Flexitarian. 
Considering according to the Center for Disease Control and Prevention diabetes impacts a approx 1 in 17 or 5.88% or 16 million people and heart disease impact 50% of all Americans there's a pretty good chance you could develop diabetes and heart disease. 

Many experts agree both diabetes and heart disease can be prevented, and even treated with healthy lifestyle choices namely, increasing exercise, eating a more of a plant based diet, maintain a healthy weight, sleep better and stop smoking. Since we eat everyday, It's time to start thinking of fruits and vegetables as medicine for us. 

What do these diets have in common? Lean & plant protein, whole food, fresh fruits, veggies, whole grains, nuts & seeds. Not surprise are you? 

Heart Disease: Dr. Esselstyn, Cardiologist said in his book "Prevent and Reverse Heart Disease" published in 2007.  "Some people think plant-based diet, whole foods diet is extreme. Half a million people a year will have their chests opened up and a vein taken from their leg and sewn onto their coronary artery. Some people would call that extreme".

Diabetes: And diabetes is that up to you too? "A 2012 review of previous research suggests that consuming some forms of sugar could increase the risk of diabetes based on research done on sugary drinks." WebMD reported "countries that mix high-fructose corn syrup into processed foods have higher rates of diabetes than countries that don’t use the sweetener."

Where doe this leave you? Pick wisely every day.  Be thoughtful, deliberate and committed to your health for you and your family. 

Join us in our healthy lifestyle Facebook Wacky for Wellness Group we can help you with healthy life education, strategies, tips, and recipes. 

Your partner in health, 

Certified Health Coach

WELCOA Faculty 

Thursday, December 26, 2019

7 Healthy Tips Between Christmas and New Year's Day

As much as I enjoy all the holiday gatherings, I'm also glad to see them go. For me, and maybe you too the time between Christmas and New Year's is when the parties along with all the carbohydrate loaded, fat filled foods are winding down but not completely.  
According to website Smarter Travel since Christmas day is midweek the busiest travel day of the Christmas holidays was Saturday, December 21st the second being Sunday, Dec. 29th which means many of us have had from Saturday - Sunday, 8 whole days of eating and we are not even to New Year's Day yet! Yikes!  
What I find myself thinking is "no more." I wonder how much more I can take? I feel bloated, fat, head-achy just sick all over. My skin color looks bad, my fingers are swollen, and my clothes are tight just to name a few of the ill affects of my poor food choices. With all that, I vow to start new with the flip of the calendar. 
If you too are waiting to January 1st to pledge to yourself and promise this is the last year of excess but now quite ready to make the plunge, you can use the days between now and the new year to get ready. Here are some great ways to get started. 

1. Don't wait, go ahead and get started today! Begin with education, planning then implementation of an eating program you can stick with that will not only help you lose weight but will help you be healthier in the long run. Our favorate Facebook groups are  SHRED10 Indiana Challenge, Wacky for Wellness, Veganary, 30 Day Vegan Support, Forks Over Knives Recipes groups. 
2. Pick a date to get rid of the leftovers. If you're like me, your kitchen is stocked after the holidays with the remains of the huge meals as well as countless breads, cookies, candies and pies that you received as gifts. Pick a date to get rid of them. Don't put them is the freezer of save them for a later date. Throw it way. These foods contribute to many chronic diseases. It may seem drastic but the life you save maybe yours. 
3. Inventory your pantry and stock up in your refrigerator. Take stock in the foods loaded into your food pantry. Eat up the unhealthy foods, give them away, just get them out and don't buy more. Now that you have more room in your fridge, stock it up with healthy stuff like fruits, veggies, lean meats, whole grains and quick and healthy snacks.
4. Get some more sleep.  Studies show that sleep is as good for your mind as it is for your body. Sleeping more will help reduce physical and emotional stress. Looking to lose weight? Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. 
5. Up your intake of whole food This includes all ingredients on the food label including fruits, veggies, healthy protein foods, avoid gluten, wheat, and daily products. Can't do it? Take Juice Plus+ whole food Fruits, Veggies, Berries and Complete Shakes to bridge the whole food gap and for maximum results.
6. Make a plan. Is your goal for the new year to lose weight? Exercise more? Eat less red meat? Don't just say the words, make a plan for getting it done. If you have a plan, you're much more likely to put it into action and make it happen in the new year. And remember no plan is a plan too. It's the one you have been using.The default plan.
7. Schedule that checkup. Now is a great time to go ahead and schedule your annual medical check up (blood pressure, cholesterol etc), colonoscopy, mammography and the like. Here's what the CDC recommends>>>
Your partner in health, 

Certified Health Coach 
Wellness Consultant 
WELCOA Top 50 Health Promotion Professional

Monday, December 2, 2019

Press Release: Tomorrow is #GivingTuesday, Support Women Leaders Through Entrepreneur Mentoring

#GivingTuesday is tomorrow! #GivingTuesday was started as the charitable counterpart to #BlackFriday and #CyberMonday, but it’s become so much more. After treating yourself, share the gift of women entrepreneur mentoring education making a difference for women owned micro-business growing our community.  
Donate now to help us kick off #GivingTuesday strong! 
Link to our Campaign 
10 Reasons Why #WomenMentoringWorks
Press Release: 
This #GivingTuesday, Support Women Leaders Through Entrepreneur Mentoring
Gifts to the C2 Your Health Women's Initiative Inc.
removes barriers for women entrepreneurs


We are committed to fostering women entrepreneurship within a culture of health, wellness and economic success through collaboration that supports high school girls, college and women who live-in-at-risk neighborhoods through mentoringWe foster leadership potential, inspire women aspiring and seasoned entrepreneurs to dream big and focus on next step thinking. 

We envision healthier, happier, and productive communities by providing support and resources for women and young girls. We strive to be a leading organization in our community providing a launch pad for women entrepreneur start-ups and to realize their potentials as entrepreneurs.
1. Encourage women to consider entrepreneurship as an early career option improving economic positioning through her life time.
2.  Support struggling women entrepreneurs through mentoring, connections to resources and inspiration.
3.Engage Saint Joseph and surrounding counties in community health through entrepreneurship.

Visit the website:

Wednesday, November 13, 2019

Worksite Wellness - Stressed Out? 6 Tips To Reduce Work-Life Stress And Improve Your Health

Just turn on the news and you'll be hearing about the latest company down-sizing, right-sizing, slow down, re-organizing, down economy or as the financial advisers say - economic winter. What about you? All this bad news and at work you're burned out, exhausted mentally and physically. Have you asked yourself - "at what price?"
As your responsibilities grow, your shoulders become heavy with the burden of your life as it gets busier and more stressed day-by-day. With constant worry, increased responsibilities and more work - life becomes frantic. Our head becomes heavy with fatigue and dizziness; this is enough to not only make you feel tired but make you sick too. Really sick.
Stress can be different things to different people. For most of us stress is commonly caused by a feeling of too much work, too little time, financial loss, feeling out of control all of which contribute to thoughts which can make you feel depressed. Everyone suffers from stress at some point in his or her life, but the real challenge is to overpower and kill the stress developing inside you, and NOT to get killed by it.
Stress is connected to chronic ailments such as back pain, headaches and fatigue. Chronic diseases such as the flu, obesity, diabetes, heart disease, stroke, cancer, Crohn's Disease, Irritable Bowel Syndrome, GERD just to name a few are all impacted by long-term stress. The connection between your perception of stress and your body's ability to fight off disease is so strong some experts think stress can be "deadly". So you're right, your job is killing you and now we can prove it! Feel better?
This is what stress feels like when it's developing inside you:
Anxiety: Gives you a feeling of nervousness, like the fear of something that is going to happen.
Fatigue: A feeling of extreme tiredness as a consequence of some physical or mental work.
Depression: A state when a person gets hopeless and unhappy. It can lead to suicidal tendencies.
Insomnia: Inability to get proper sleep, which makes you feel tired and sluggish all day.
Decreased focus: Inability to concentrate in work, which may lead to taking wrong decisions.
Stress impacts your ability to work too. When you're stressed out you're less productive, more accident prone, make more mistakes, get sick and miss work. Remember the last time you worried about that big project, your head was pounding, back aching - then developed a cold to add to the stress?
6 Tips to Reduce Work - Life Stress and Improve Your Health
1. Change your work pattern:
Prioritize work load. Make a schedule of work listed on the basis of their priority on paper. This will help you to do the important work first, with an effective time management.
Delegate. If you are overloaded at work, seek the help of a competent colleague, or assign the work to someone else.
Don't volunteer for extra assignments. Do not take work that you cannot handle. If you can, then do; if you can't, then don't.
Take a break. Take occasional breaks away from you desk or work station. You can go for a walk and even by stretch on the chair.
Relax during off time. If possible, make a trip outside city for an outing. This will freshen up your mind. No more 24 - 7 work days!
2. Change what you're thinking:
Change your attitude. The world would be a better place, when you think the world is good. Its' all in the mind, life is more about your perception of it than what is actually happening.
Meditation/Relaxation. Meditation and yoga can relax your mind. A 10 minute yoga break every couple of hours clears the mind and improves productivity.
Evaluate what concerns you. Take distinct decisions. Make a strategy how to tackle a difficult situation, and jot down all the contrary circumstances you might face.
3. Eat right: If bad foods give bad health, then good food gives good health...simple!!
Good nutrition is vital for your mind and body. As stress burns up the vitamin B and vitamin C, food with good nutrition replenishes these nutrients. Stay away from fatty foods and fast foods; instead try to eat whole foods in their natural form, fresh raw and organic whenever possible. Take whole food supplements which are medically approved, clinically researched and are healthy for the body. Vitamin D supports the immune system, Omega 3 reduces inflammation, but you should take supplements only after approval from a health coach, dietitian or other medical professional. To maintain good health, avoid sugar, salt and processed foods.
4. Add in activity: Money can buy fat, but can't burn it. The minimum recommended amount is a 30 minutes most days of the week. Start by increasing your time walking. Exercise makes the body secrete the natural painkillers, endorphins; and also makes you feel better. Increasing your activity helps to keep you healthy, and increase the ability of the body to combat diseases.
5. Get proper sleep: Lack of sleep not only decreases concentration at work; it also reduces the "coping ability" of your body and lowers immune function. When you sleep your body heals itself.
6. Find someone to talk to: People who hold in their feelings are at higher risk of developing more ailments and diseases. Find someone you can trust to share your feelings with perhaps a co-worker, family member, friend or therapist. When you share how you're feeling with someone else you create the opportunity to feel less alone, supported and more connected to others around you. In other words, less stressed.
Cindy Cohen is a Registered Nurse, is an expert author and recognized national speaker on the topics of health promotion, corporate wellness and business networking for fun and profit. Cindy has 35 years experience in nursing with a focus on wellness and disease prevention. As the Founder of C2 Your Health LLC, Cindy combined her two passions, health and business. Through C2 Your Health LLC, Cindy is able to provide accurate education on strategies that work to improve your quality of life through individual health coaching, customized corporate wellness programs and community events. C2 Your Health LLC is goal and results oriented. Cindy is the developer of C2 Your Health LLC's corporate wellness division Health-E 4 Life Worksite Wellness (Certified for the Indiana Wellness Tax Credit) and an award winning Qualified National Marketing Director with the Juice Plus+ Corporation. You can reach Cindy through her website [].]

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