Train, Eat, Rest & Repeat – Happens To Your Body When You Practice “Intermittent Fasting”

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Contrary to popular belief, intermittent fasting is not an extreme or dangerous form of “dieting.” It’s actually  a very healthy practice that’s loaded with a number health benefits. What kind of health benefits? Everything from reducing risks that are associated with obesity, reversing diabetes, to possibly assisting in killing cancer and more.

What Is Intermittent Fasting?

Intermittent fasting is about timing your meals to allow for regular periods of fasting. Recommendations for allocating time throughout your day to go without food range from approximately 12 to 16 hours. This would mean, for example, only eating between the hours of 11 am and 7 pm, and doing so everyday. There are other ways to do it and we will get to that later in the article.

This does not mean binge eating, and taking in vast amounts of junk food into your system during the times allocated for yourself to eat. Doing so would be extremely counter productive and very unhealthy. In fact, the whole practice of fasting can be lost with how you break that fast. Just as important in the entire process of fasting is what you are eating, and how you are eating during the time allocated for you to do so, as well as what you eat before and after you fast.

For example, research published in 2010 indicated that intermittent fasting with compensatory overeating did not improve survival rates nor delay prostate tumor growth. (source) Essentially, by “pigging out” on non-fasting days, the health benefits of fasting are lost.

New Research On Intermittent Fasting And How To Do It

Some of the most recent research on this phenomenon was conducted by Dr Mark P. Mattson, Chief of the Laboratory of Neurosciences at the National Institute on Aging. He is also a professor of Neuroscience at John Hopkins University. The researchers, who also included the BBC’s Michael Mosley, reviewed previous studies on intermittent fasting and concluded that this type of eating could be healthier than eating three meals or more per day. Their work was published, and has been published many times in the past. Some of those studies are linked later in the article.

One recommended way of doing it, as did the BBC’s Michael Mosley in order to reverse his diabetes, high cholesterol  and other problems that were associated with his obesity is what is known as the “5;2 Diet.” On the 5:2 plan, you cut your food down to one-fourth of your normal daily calories on fasting days (about 600 calories for men and about 500 for women), along with plenty of water and tea. On the other five days of the week, you can eat normally.

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Credit: Collective Evolution

Motivation Monday – Dumb People & Negative Energy (Joe Rogan)

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Happy National Banana Cream Pie Day!!! (Mar. 2nd) – Banana Cream Pie Recipe

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Banana Cream Pie

Ingredients

  • 
3/4 cup white sugar
  • 
1/3 cup all-purpose flour
  • 
1/4 teaspoon salt
  • 
2 cups milk
  • 
3 egg yolks, beaten
  • 
2 tablespoons butter
  • 
1 1/4 teaspoons vanilla extract
  • 
1 (9 inch) pie crust, baked
  • 
4 bananas, sliced

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  • PREP
30 mins
  • COOK
12 mins
  • READY IN
1 hr 42 mins

Directions

  • In a saucepan, combine the sugar, flour, and salt. Add milk in gradually while stirring gently. Cook over medium heat, stirring constantly, until the mixture is bubbly. Keep stirring and cook for about 2 more minutes, and then remove from the burner.
  • Stir a small quantity of the hot mixture into the beaten egg yolks, and immediately add egg yolk mixture to the rest of the hot mixture. Cook for 2 more minutes; remember to keep stirring. Remove the mixture from the stove, and add butter and vanilla. Stir until the whole thing has a smooth consistency.
  • Slice bananas into the cooled baked pastry shell. Top with pudding mixture.

Bake at 350 degrees F (175 degrees C) for 12 to 15 minutes. Chill for an hour.

Happy National Peanut Butter Lover’s Day – Big Grandma’s Best Peanut Butter Cookies

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Big Grandma’s Best Peanut Butter Cookies

INGREDIENTS

Nutrition

SERVINGS

36

YIELDS

3 dozen cookies

UNITS

US

DIRECTIONS

  • Cream together the sugars, Crisco, peanut butter.
  • Add the eggs and vanilla.
  • Sift the dry ingredients together and add gradually until blended well.
  • Roll into tablespoon size balls.
  • Roll cookie dough balls into sugar.
  • Place on cookie sheets- do not mash with fork in normal “peanut butter cookie” fashion!

Bake at 350° oven for 11-13 minutes.

Happy National Strawberry Day!!! (Feb. 27th) – Croissant French Toast With Fresh Strawberry Syrup

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Croissant French Toast With Fresh Strawberry Syrup

Ingredients

4 large day-old croissants

3/4 cup milk

2 large eggs

1 teaspoon vanilla extract

2 tablespoons butter

3 tablespoons powdered sugar

Sweetened Whipped Cream (optional)

Fresh Strawberry Syrup

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Directions

Slice croissants in half lengthwise.

Whisk together milk, eggs, and vanilla. Pour into a shallow dish. Dip croissant halves into egg mixture, coating well.

Melt 1 tablespoon butter in a large nonstick skillet over medium heat. Add four croissant halves, and cook about 2 minutes on each side or until golden brown. Repeat procedure with remaining butter and croissant halves. Sprinkle with powdered sugar; top with Sweetened Whipped Cream, if desired, and Fresh Strawberry Syrup.

Credit: My Recipes

HAPPY NATIONAL PISTACHIO DAY!!! (FEB. 26TH) – HEALTH BENEFITS OF PISTACHIOS

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Heart Health
 – Pistachios have been shown to reduce LDL (“bad”) cholesterol and increase the good HDL cholesterol after only a short period of regular consumption. High in antioxidants such as vitamins A and E, they fight inflammation, protecting blood vessels and reducing risk of heart disease. Even a moderate intake of pistachios has been shown to increase levels of lutein, an antioxidant well known for protecting against oxidized LDL, reducing heart disease.

Diabetes Help
 – Eating pistachios may help to prevent Type 2 diabetes. 60 percent of the recommended daily value of the mineral phosphorous is contained in just one cup of pistachios. As well as breaking down proteins into amino acids, phosphorous aids glucose tolerance.

Healthy Blood
 – Pistachios are an incredibly rich source of vitamin B6. Vitamin B6 is essential to make hemoglobin, the protein responsible for carrying oxygen through the blood stream to cells, and is also shown to increase the amount of oxygen carried.

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Nervous System
 – The vitamin B6 so abundant in pistachios has wide-ranging effects on the nervous system. Messaging molecules called amines require amino acids to develop, which in turn rely on vitamin B6 for their creation. Furthermore, B6 plays a crucial role in the formation of myelin, the insulating sheath around nerve fibers that allows optimal messaging between nerves. Furthermore, vitamin B6 contributes to the synthesis of serotonin, melatonin, epinephrine and gamma-aminobutyric acid, or GABA, an amino acid that calms the transmission of nerve impulses throughout the nervous system.

Eye Health – 
Pistachios contain two carotenoids not found in most nuts. These carotenoids, called lutein and zeaxanthin, function as protective antioxidants, defending tissues from damage from free radicals. They have been linked with a decrease in the risk for developing age-related macular degeneration, which is the leading cause of visual impairments and acquired blindness in the United States.

Immune System – 
A healthy immune system requires adequate intake of vitamin B6, which pistachios abound in. A surfeit of vitamin B6 can retard brain activity as well as decrease the effectiveness of the immune system for fighting infections. Vitamin B6 found in pistachios also helps the body make healthy red blood cells, and helps maintain the health of lymphoid glands, such as the thymus, spleen and lymph nodes, ensuring the production of white blood cells that defend the body from infections.

Skin Health
 – Pistachios are a great source of vitamin E, a powerful fat-soluble antioxidant, essential for maintaining the integrity of cell membranes and often recommended for healthy and beautiful skin. Vitamin E does an excellent job protecting the skin from UV damage, providing daily defense against premature aging and skin cancer.

The Dragon’s Philosophy – The “Lost” Interview with Bruce Lee

Happy Clam Chowder Day!!! (Feb. 25th) Recipe Courtesy of Dave Lieberman

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Ingredients

2 tablespoons unsalted butter

1 medium onion, finely diced

2 celery stalks (reserve tender leaves) trimmed, quartered lengthwise, then sliced into 1/4-inch pieces

3 tablespoons all-purpose flour

2 cups chicken or vegetable stock

2 (10-ounce) cans chopped clams in juice

1 cup heavy cream

2 bay leaves

1 pound Idaho potatoes, cut into 1/2- inch cubes

Salt and freshly ground black pepper

Pan Toasted Croutons:

2 to 3 tablespoons unsalted butter

1/2 baguette, cut into 1-inch cubes

3 tablespoons freshly chopped flat-leaf parsley

Salt and freshly ground black pepper

Directions

Pan Toasted Croutons:

Heat the butter in a large pot over medium-high heat. Add the onion and celery and saute until softened, mixing often. Stir in the flour to distribute evenly. Add the stock, juice from 2 cans of chopped clams (reserve clams), cream, bay leaves, and potatoes and stir to combine. Bring to a simmer, stirring consistently (the mixture will thicken), then reduce the heat to medium-low and cook 20 minutes, stirring often, until the potatoes are nice and tender. Then add clams and season to taste with salt and pepper, cook until clams are just firm, another 2 minutes.

For the Pan Toasted Croutons:

Melt the butter in a large skillet and toss the bread cubes in the butter until browned and toasted, about 2 to 3 minutes. Add parsley and season with salt and pepper.

No Woman (Or Man), No Cry… (Dating Philosophy) – 10 Old fashioned Dating habits we should bring back

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Most of us are too young to know about old-fashioned dating habits. But if you’ve seen old movies, then you know men used to call a lady to ask her on a date several days before. Then come date night, he’d show up all dressed up at her door with a bouquet of flowers, and take her to the movies. What if old-fashioned dating habits came back in style?

old-school

#1. Getting picked up at the door.
No more of this texting or calling to say “I’m outside”, but actually getting out of the car and walking to the door. It takes just a minute and makes all the difference in the world. It’s a date, it’s special, and should be treated as such.

#2. Bring a small gift or flowers.
It’s thoughtful, kind, and a way of showing affection. Whenever I visit a friend, I always bring a little gift, whether it be a card, some fruit, or pieces of chocolate. It’s a nice little gesture to show that you care. Never go empty handed.

#3. Dress up for a date.
I don’t mean wear a formal, but at least wear nice clothes and put some effort into your appearance. Wear the special dress you’ve been saving, or the new shirt you got for your birthday that you haven’t gotten to wear yet. Dress to impress.

#4. Ask someone out on a REAL date.
None of this “meet you there” or “hanging out.” I have girlfriends who tell me all the time… “no one ever asks them out on official dates…” It’s easy, you just call someone and ask them out on a date, or ask them in person. No texting either.

#5. Open the car door for your date.
This will surely get your date’s attention. I knew a guy who always opened and closed the car door for me and I was charmed by his chivalry. Unfortunately, I found out later that his door didn’t shut and close properly, and he only was doing that so it wouldn’t rattle. Oh well!

#6. Make introductions.
If you’re out on a date with someone and you see an old friend who you want to stop and chat with, ALWAYS introduce your date. Even if you forget the person’s name. It’s just plain rude if you don’t.

#7. Don’t expect sex.
A person might flirt with you and may really like you, but that doesn’t mean the two of you will be having sex, so don’t ever assume it. It will happen if and when you are BOTH ready. Always be respectful.

#8. Put the cell phone away.
Remember when you were a kid eating dinner with the family? No one dared to use the phone while everyone was eating. We need to be able to communicate to the person we’re with… the person sitting right in front of us. We have all the time in the world to use our cell phones when other people aren’t around.

#9. Send a homemade card or romantic gesture to show you care.
Write a poem or song, paint something, or give a little handmade surprise. It’s a great way to let the person know you’re thinking of them. My boyfriend has given me many cards over the years, but my absolute favorites are the homemade ones. I cherish them.

#10. Be clear on where you stand with each other.
Most people are a little shy when it comes to asking, but it needs to be known after spending time together. Are we a couple? Are we seeing each other exclusively? It can be very confusing and people can get hurt, so just be direct.

What do you think, will these old-fashioned ways come back in style? If you liked these ideas, share them with your friends and family. Maybe one of them has a date this weekend!

Credit: http://www.lifebuzz.com

Motivation Monday – Age is just a Number (64 yr. Old man Workouts)

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Guys meet Robert. He is a great grandfather and is ripped and strong. He started working out at 55 years old, so it’s never to late. Follow his instagram if he inspires you. @rockhardpapaw He’s from Louisville, Kentucky