The Green Juice Fast

The 24-HOUR fast

FASTING: WHAT IS IT? 

Fasting is the voluntary avoidance of food (and sometimes certain beverages) for a set period. Although it has been used for purposes that are unrelated to health, fasting has been used to heal the body for thousands of years. Hippocrates (commonly known as the “Father of Medicine”) is one of the first documented physicians to publicly support the health benefits of fasting. He believed that abstaining from food for a period can help the body heal itself from a disease. Since then, fasting has been used by people across the world to support a healthy life.

Among the many types of fasts available, it can be challenging to know which methods are most effective.  The 24 hours Fast consists of eating one big meal (usually dinner) and then avoiding all food until dinner the following day.

IS FASTING SAFE?

One common misconception about intermittent fasting is that it is unsafe. While there are certainly ways that fasting can be made unsafe, intermittent fasting is healthy for nearly all individuals. There are, of course, rare exceptions where fasting is not appropriate at certain times or for certain individuals. However, the intermittent fasting that is followed here is so temporary that nearly everyone can experience the benefits of fasting. 

In fact, research has shown that intermittent fasting can serve as a much safer alternative to restrictive diets. When calories are restricted, a complex series of intricate events is triggered, including the “activation of cellular stress response elements, improved autophagy, modification of apoptosis, and alteration in hormonal balance.” Intermittent fasting helps reduce the adverse effects of chronic calorie restriction, including malnutrition.

TIPS FOR STARTING YOUR FIRST 24-HOUR FAST

Do you fast once a week.  For example, every Monday.

As you begin to plan your first 24-hour fast, there are some important considerations to be aware of. For you to see 24-hour fasting benefits, you need to be sure that you are eating the correct foods prior to your fast. First, be sure that the last meal prior to your fast is full of healthy fats. This can include foods such as fish, nuts, avocados, and olive oil.

Foods containing healthy fats will help you feel full for a longer period and will reduce tempting cravings. Second, plan to drink plenty of water during your fast to suppress feelings of hunger. Often, feeling hungry is a sign of thirst. Also, be sure that you are drinking lots water during your intermittent fast.

24-HOUR FASTING BENEFITS

One of the most important questions about fasting is “what are the 24-hour fasting benefits that I can expect to experience?” Because of the unique way that intermittent fasting works with the body, there is a wide range of improvements that people see when they begin fasting. Some of these benefits can be observed within a very short period, while others require regular fasting over several months or years. Intermittent fasting directly impacts numerous parts of the body, especially those that help regulate weight. Explore some of the 24-hour fasting benefits that you are likely to see after starting intermittent fasting.

INTERMITTENT FASTING SUPPORTS WT. LOSS

One of the most significant 24-hour fasting benefits is weight loss. At first glance, it might seem like the reduction of calories that occurs with regular fasting is the main reason for losing weight. However, the reduced calorie intake is not the sole reason behind the weight loss that many experiences because of intermittent fasting. There are complex processes that occur during a fasting period that are the root causes for successful weight loss.

For example, it is thought that fasting may 

• assist with lipid metabolism
• improve fasting glucose levels
• improve body composition in those who are overweight
• fasting influences metabolic regulation due to its impact on “circadian biology, the gut microbiome, and modifiable lifestyle behaviours, such as sleep.”

ADDITIONAL 24-HOUR FASTING BENEFITS

Improved weight loss and a longer lifespan are not the only 24-hour fasting benefits. There are many other ways that regular intermittent fasting has been proven to positively affect one’s health.

Research has linked intermittent fasting to;

• improved gut health
• stabilized blood sugar levels
• reduced inflammation

Studies have even found that intermittent fasting could prevent certain types of cancer, lower your risk of type 2 diabetes, and prevent Alzheimer’s disease.

One of the most commonly overlooked 24-hour fasting benefits is the added time it puts back into your day. Making multiple meals and snacks every day is time-consuming. Even if you dine at a restaurant or choose a prepared meal option, the act of dining takes time. Fasting helps give you more time to focus on things that are important to you, such as family, friends, exercise, reading, and more.

The list provided above isn’t an exhaustive list of every one of the potential 24-hour fasting benefits. Researchers are still examining the link between fasting and its impact on various parts of the body. As we learn more about the effect that intermittent fasting has on our health, fasting is more than just a temporary diet or a fad. Instead, this time-tested practice can unleash a whole-body transformation.

FASTING HACKS

Although fasting has many wonderful benefits, it can be a shock to your system at first. Whether you have never tried intermittent fasting, or if you have tried and struggled in the past, it is key to acknowledge that fasting can be challenging at first. The best way to overcome the associated struggles is to make your fast as easy as possible. That’s why I have developed a few favorite fasting “hacks” to make your transition a bit smoother.

One of my favorite hacks is to use green juice when beginning to fast. Ideally only water during your 24-hour fasting period. Drinking green juice while fasting is also incredibly beneficial. Between your once-per-day meal, sip on 1-2 cups of green juice. Green juice is dense in exceptional nutrients.

Because you are giving your body a break from food, the energy you would spend on digestion can help heal the body. When you add the healing nutrients in liquid form, you are giving your body tools it needs to restore itself.

Easy green juice recipe:

1 bag of spinach

1 bag of kale/swiss chard

1 cucumber

1 lemon with peel

Small piece of ginger

4-6 celery sticks

Berry balls

I want to share this quickie, but goodie with you! It really makes a great snack for the festive season when you need something between meals.  The come at 50 calories per ball, so you can  have 2 for a snack.  Experiment with different berries for different flavors!

Ingredients: 

1 cup berries of choice ( I used blueberries)
80g oats
35g coconut flour
20g coconut flakes
40g honey

Blend everything in the food processor until a ball forms.  I made the balls in 20g servings.  Roll the balls in coconut/chia mixture.  Refrigerate.

Makes 15 servings

Enjoy!

Metabolic adaptation explained

HAVE YOU LOST AND REGAINED THE SAME WEIGHT OVER AND OVER? YOU MAY BE STRUGGLING WITH A SLOW METABOLISM THAT HAS BEEN DAMAGED BY YO-YO DIETING.

What many people don't realize, however, is that constant yo-yo dieting, over training and limiting the amount of food you eat can have an effect on your body's ability to metabolize food.

"Metabolic adaptation', , is the phenomenon referring to the body's physiological adaptation or natural response to long term calorie restriction or deficit. 
This deficit can be a result of reduced calorie intake, increased calorie expenditure through exercise, or a combination of the two.

Essentially, metabolic adaptation can come about as a result of your body's attempt to maintain energy balance and prevent starvation. He actually thinks you are not going to feed him anymore. 
One main reason why metabolic damage or adaptivity can occur is when our calorie deficit is too large (that is, the energy going in is less than energy going out), which essentially tells our bodies to slow down metabolism in order to preserve energy.  Simply put, you are not eating enough, and haven't been for some time.

When you lose a lot of weight, the body's adaptation response is to start trying to conserve energy by reducing the number of calories you burn. ( By slowing down your metabolism) As a result, this can make you feel hungrier and increase food cravings. This may cause a halt in your weight loss efforts, which can make you feel unsuccessful and miserable that you abandon your weight loss efforts and gain the weight back as a result.
The most common reason for metabolic issues is starvation type diets, fad diets, followed by long periods of over-eating and then under-eating again.  Yo-yo diet in other words.

Does any of this sound familiar?

'I'm dieting but I don't seem to be losing weight'
'I started losing weight on this diet I'm following but it's all come to stop' 
'I started this diet that worked for me in the past but it's not working this time around and it's really frustrating me. I think I need to eat less and train more'.

Signs and symptoms to look for which suggest there is some form of metabolic dysfunction include:

• Bloating
• Gas
• Constipation and/or diarrhea
• Reflux or heart burn
• Low energy or fatigue
• Increased hunger and food cravings
• Reduced libido
• Oedema -- fluid retention, especially in the calves or ankles
• Anxiety and depression
• Weight gain or stubborn weight loss
• Loss of muscle mass
• Irregularity or cessation of periods in women
• Low immunity, recurring and/or prolonged colds and flu
• Sleep disturbances
• Changes in mood

If these symptoms are affecting your day-to-day life, it's best to see a health professional in order to help restore balance. Depending on the severity of your hormone imbalance, as well as any biochemical dysfunction, this will determine how involved your treatment plan is. 

To help out your body and metabolism,  try following these tips.

1. Avoid over training
While it's still important to move your body on a regular basis, over-exercising may cause more harm.
The best thing you can do to help yourself if you find yourself in this situation is to rein in the exercise. Rest and recovery is absolutely essential and if you're someone who is training five or more days a week and even twice a day, it is recommended you cut back on the metabolic conditioning and long-duration cardio.
Reducing the intensity and duration of your training sessions will see an improvement. You may continue doing some strength training to help maintain muscle mass, which is prone to break down faster in these states.
This doesn't mean limiting your calories or cutting out foods. Eating a variety of whole foods, and treating yourself once in a while, is important.

2. Focus on a balanced, healthy diet
The initial step in rectifying these issues is to aim towards a healthy homeostasis. By that I mean cleaning up your diet by eating more whole foods because they force your body to expend more calories through digestion, which means your metabolism is already on its way to improving,
Diet is essential to make sure your body is getting the right macro nutrients, vitamins, minerals and antioxidants to help prevent further stress on the body. A professional can help you formulate the right plan for you. 

3. Make de-stressing a priority
Stress management is vital. If you have added stress from work, finances, unhealthy relationships and so on, it will add to the emotional stress on the body and create more of an imbalance.
Engage in some stress management activities such as yoga, meditation, tai chi or even slow walks on the beach.

4. Sleep!
Sleep is the time your body undergoes physical and mental repair.  Make sure you are going to bed at a reasonable time and are getting a good night's sleep.
If you are struggling in this area, it's important that you find ways to improve it.

5. Look after your gut
With more research showing the importance of a healthy gut, it's important to make your gut health a priority, for both metabolism and overall health.
Your gut health is crucial because it determines how you digest food, including the amount of energy you expend digesting it, how much of the food you eat is actually stored, and finally what your body does not need and excrete.  A healthy gut is imperative to a healthier metabolism adaptation.

Finally, to avoid metabolic damage or starvation mode to start with; 

• Avoid fad diets like the plague -- they are temporary and not sustainable.
• Increase your protein intake -- protein has a high satiety so it will keep you fuller.
• Eat every three hours to encourage your body to trust that you are going to nourish it regularly, hence giving your body less of a reason to latch onto food and store it as fat.
• Avoid processed foods -- they require little digestive effort because a lot of the processes required during digestion are missing due to the fact that they are processed.

Source and further reading:

https://www.huffingtonpost.com.au/2016/09/19/this-is-what-metabolic-damage-is-and-how-you-can-fix-it_a_21474452/

http://www.trimmedandtoned.com/metabolic-damage-explained-keep-losing-weight-consistently/

https://www.pritikin.com/yo-yo-dieting-metabolic-damage

Cappaccino protein muffins

Hello there,

Hope everyone is doing great! Titan has an awesome new protein on the market and then I just had to turn it into a muffin! 

Cappuccino choc chip protein muffins

1 1/2 cups oatmeal flour  ( make your own by just whizzing it in your food processor) 2 scoops Cappuccino whey (60g)1 tsp baking powder1/2 tsp salt1/2 cup xylitol2 egg whites + 1 whole egg1 cup almond milk ( any milk really)4 bags of squish


Mix everything good together and divide between 12 muffin pans
Bake at 180deg for 30min

Choc chips for decoration.

Enjoy!

Super easy lactation bars

Hello friends,

I want to share with you this quick and easy lactation bar recipe.  If you are a breastfeeding mother,  you know it can be hard to get hold of food.  So food that can be eaten with one hand is even more welcome!

You will need: 

100g of dates soaked in 1 cup boiling water
100g Nut butter of choice  ( I used almond butter)

Blend these 3 ingredients in a food processor until smooth
Add 200g raw oats and 20g chia seeds.

I also added a handful of dried cranberries.

Mix well and press into a lined baking tray.  Choc chips for decoration ...lol

You can add chopped nuts to this recipe, I've done it before.  Just keep in mind, everything you add will bump calories.

Leave in the freezer until it is set and cut into bars.  Enjoy!

Orange Almond flour cake with Titan whey cream cheese frosting

Hello ladies,

Hope everyone is well?  I went on a big baking spree over the weekend.  One recipe that stood out to me was this almond flour cake.  It was superb.  I ate the last piece today and it was still amazing so I can say it lasted 5-6 days in the fridge.  Great for 'make-ahead' snacks.  This delicious cake is also refined sugar free and gluten free.

Ingredients:
4 large eggs
150g honey
1 tablespoon vanilla essence
150g almond flour
1/2 teaspoon salt
1/2 teaspoon baking powder

I wanted to give this cake a zesty orange flavor, so I added the juice of 1/4 of an orange and about 1-2 teaspoons grated orange rind.

Mix everything together very well and bake for 45 minutes ( or if toothpick comes out clean) in 200 degrees oven.

Optional frosting:
60g Titan whey in vanilla
160g medium fat cream cheese plain

1 teaspoon orange rind
2 teaspoons fresh orange juice
Mix very well and top once your cake has cooled off.

Makes 8 servings.  This will become a regular thing in my house from now on!  :)

Bon ap!

3 snack tips for busy people!

 Hello friends,

I want to share this quick 3 super easy snack tips with you.  If you are mostly  on the run, like me, you will find it convenient.

Look for JOYA in Woolworths stores.  I don't think you will be able to find them much longer.  Don't miss out on these sweet, crunchy apples!

1.  JOYA and peanut butter

No recipe needed here.  Too quick and easy!

Just control yourself on the nut butter, although healthy, they pack a few calories! Try to limit to 1 teaspoon

2.  JOYA compot

Peel and cut your apples.  Cover with water in a pot.  Bring to boil and turn down heat.  Let it simmer for 30-40 minutes.

You can add it to your yogurt in place of the whole fruit, or just enjoy with a few chopped nuts.

3.  Shake and JOYA

Have a delicious, crunchy JOYA with cinnamon as a side to your Titan whey!

Mighty meatballs

Hello friends,

I want to share a quick meatball recipe with you.  I love making these and freezing them in the correct portion sizes.

You will need:
1 kg extra lean ground beef
3 eggs
3 medium sized grated carrots
1 medium sized chopped onion
1 medium sized chopped bell pepper
For seasoning I use:
Fresh garlic
Salt and pepper
Worcester sauce
(You can spice how you like it)

Mix everything together very well and divide into 12 portions.  This will give you a 75g serving of lean beef.

Bake in a preheated oven for 30 minutes at 180deg

 
Enjoy!  :)