Tag Archives: health

What is Intermittent fasting?

Intermittent Fasting

We all love food, which makes weight loss a challenge. What if you can eat the foods you love and just skip a meal? That sounds like a fantastic deal and that’s what people often assume intermittent fasting is all about. Unfortunately, that’s not the case. Skipping breakfast isn’t the defining feature of any diet. Like all diets, it’s about self-control. So what really is intermittent fasting?

Intermittent fasting or time-restricted fasting is, at its core, eating at specific times and refraining from eating during others. It limits the number of calories you take every day, giving you the ability to maintain your calorie intake without changing what you eat. The goal is to set an eating window that’s between 6 to 12 hours a day. For example, if you’re going by the “skip breakfast” route, your eating window might be between 11 A.M. and 10 P.M. 

Intermittent fasting: Does it work, and is it safe? | OSF HealthCare

But the hard part is, you have to train yourself. When you set your eating window, you have to stick to it. Cheat days don’t really apply to this diet like the rest. In a way, you’re training your metabolism. This diet does require physical activity. That means you need to exercise between one of the meals in your eating window. Go on a nice walk or hit the gym when possible to get the most out of your intermittent fasting experience.

Beyond exercise, there’s one more “catch.” Ideally, you should avoid sugary foods and drinks. More importantly, you need to stay hydrated. One should always stay hydrated, but in this case, you should increase your water intake if you’re exercising in order to replenish your fluids. And while this diet gives you the ability to eat what you want, that’s not 100% true. It requires you to add more fiber and protein to your meals as well. Protein, for one, is a must when you’re exercising. But when paired with fiber, which in itself is fantastic for your GI tract, it makes you feel fuller for longer. When you’re not eating for hours on end, you’re going to want that full feeling to keep from breaking your dieting window.

Let’s recap.

DO:

  • Exercise
  • Set and stick to an eating window
  • Stay hydrated 
  • Eat more fiber and protein

DON’T

  • Eat outside your set window
  • Drink or eat sugary things
  • Be inactive

What do you think about intermittent fasting now? It’s far from the skip breakfast misconception most believe it to be. But in all reality, this is a great diet for losing weight healthily. It just requires a lot of self-control. If this diet doesn’t sound like a fit for you, check out our article on the Mediterranean diet. It may be a better fit for you, especially if you’re a fish-lover. And if you struggle to eat healthily, or just aren’t a fan of meal prep, don’t forget we make and deliver meals and snacks tailored to fit individual dietary needs. Click here to learn more.

Sources:

jamesclear.com

medicalnewstoday.com

3 Healthy Produce In-season During Fall

It’s fall! Believe it or not, it’s more than just pumpkin season. In fact, there are plenty of fruits and veggies in season during this time of the year. We’re not talking about apples either! Here are 3 tasty in-season produce you can cook a healthy seasonal meal with.

Sweet Potatoes

If you haven’t had sweet potatoes, you’re missing out! These spuds are delicious, nutritious, and in season. Replace your regular Yukon golds with some healthy sweet potatoes. Enjoy your burger with a tasty side of sweet potato fries or chips. These spuds are so sweet, they’re practically dessert. Try baking a nice sweet potato casserole. Be mindful of what you put in it though. After all, healthy foods are only as healthy as what you serve them with!

Winter Squash

Just because it’s fall doesn’t mean winter squash can’t be in season! Squash is one of those foods that tastes just like what you cook it with. It takes on the flavors of the spices you cook it with, so it’s not too difficult to work within the kitchen. Bake it alongside your favorite veggies or try your hand at squash soup and even squash spaghetti noodles.

Spinach

Spinach, arugula, shredded chicken and more!

Last but not least, spinach. This tasty leaf makes a great salad. You can toss it in with arugula or any other leaf of your choice. Pick out your favorite dressing and toppings to make a great, nutrient-filled salad.

One of our delicious Nutropia salads with chicken, mixed greens and more!

Keep this list in mind next time you’re in the produce section at the grocery store. These seasonal fall foods are good for you and great for dinner time. But if you’re not the biggest fan of cooking, we got you covered. We use all the foods on this list and more in our tasty meals and snacks. Click here to learn more.