5 Dishes That Can Help Fight Inflammation

It’s always great to hear about studies that tout the anti-inflammatory benefits of certain foods. Step it up a notch by combining these anti-inflammatory foods into scrumptious dishes. Here are five ways to do so.

Creamy Broccoli Salad

A March 2014 study published in the Journal of the Academy of Nutrition and Dietetics examined whether consumption of cruciferous vegetables like broccoli may relate to inflammation. Researchers analyzed the diets of more than 1,000 middle-aged Chinese women as part of the Shanghai Women’s Health Study and found those who ate the most cruciferous vegetables had the lowest inflammation compared with women who ate a diet with fewer of these veggies.

Tara Donne, 2012, Television Food Network, G.P. All Rights Reserved

Green Salad with Strawberry Balsamic Vinaigrette

Fruits and vegetables are antioxidant-rich foods and contain numerous phytochemicals with a variety of health benefits. The more colors you eat, the more of these inflammation-fighting nutrients you’ll take in.

Stephen Johnson, 2014, Television Food Network, G.P. All Rights Reserved

Food Network Kitchen Cherry Almond Chocolate Clusters Healthy Eats Food Network

Cherry Almond Clusters

Cherries have both anti-inflammatory and antioxidant properties, making them a wonderful addition to any diet. Dark chocolate is packed with theobromine, a powerful antioxidant known for helping to reduce inflammation. Pack them together in a cookie for a powerful anti-inflammatory punch.

Ekaterina Garyuk

Flax seeds

Healthy Breakfast Muffins

Bake a batch of these breakfast muffins that have two foods to help fight inflammation: flax seed and walnuts. Flax seed contains alpha-linolenic acid (ALA), a type of omega-3 fat. Walnuts are overflowing with omega-3 fats, with one serving having 2,565 milligrams.

Matt Armendariz, Television Food Network, G.P. All Rights Reserved

Stock Photo of Salmon on Zinc

Green Tea Poached Salmon with Ginger-Lime Sauce

There are three inflammation-fighting ingredients in this powerful recipe! Omega-3-packed salmon helps decrease inflammation, and so do green tea and ginger. Green tea is brimming with phytochemicals that can help fight inflammation and preserve joints longer. Ginger also appears to have anti-inflammatory properties, with studies suggesting it offers benefits to those with osteoarthritis.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

Everything you need to know about inflammation

Inflammation is a defense mechanism in the body. The immune system recognizes damaged cells, irritants, and pathogens, and it begins the healing process.

When something harmful or irritating affects a part of our body, there is a biological response to try to remove it. The signs and symptoms of inflammation can be uncomfortable but are a show that the body is trying to heal itself.

Fast facts on inflammation

  • Inflammation is the body’s attempt at self-protection to remove harmful stimuli and begin the healing process.
  • Inflammation is part of the body’s immune response.
  • Infections, wounds, and any damage to tissue would not be able to heal without an inflammatory response.
  • Chronic inflammation can eventually cause several diseases and conditions, including some cancers and rheumatoid arthritis.

What is inflammation?

Inflammation is part of the body’s immune response.

It can be beneficial when, for example, your knee sustains a blow and tissues need care and protection. However, sometimes, inflammation can persist longer than necessary, causing more harm than benefit.

Wound healing

Our immediate reaction to a swelling is to try and decrease it. However, it is important to remember that inflammation is an essential part of the healing process.

The first stage of inflammation is often called irritation, which then becomes inflammation. Inflammation is followed by the discharging of pus. The granulation stage comes next, and new tissue is formed in the wound.

Without inflammation, infections and wounds would never heal.

Innate immunity

When a person is born, certain defenses in the immune system are naturally present in the body. This is known as innate immunity.

It is different from adaptive immunity, which we develop after an infection or vaccination when the body “learns” to fight a specific infectious agent.

Innate immunity is generally nonspecific, while adaptive immunity is specific to a particular pathogen. Inflammation is one example of an innate immune response.

Symptoms

Symptoms of inflammation vary depending on whether the reaction is acute or chronic.

The effects of acute inflammation can be summed up by the acronym PRISH. They include:

  • Pain: The inflamed area is likely to be painful, especially during and after touching. Chemicals that stimulate nerve endings are released, making the area more sensitive.
  • Redness: This occurs because the capillaries in the area are filled with more blood than usual.
  • Immobility: There may be some loss of function in the region of the inflammation.
  • Swelling: This is caused by a buildup of fluid.
  • Heat: More blood flows to the affected area, and this makes it feel warm to the touch.

These five acute inflammation signs only apply to inflammations of the skin. If inflammation occurs deep inside the body, such as in an internal organ, only some of the signs may be noticeable.

For example, some internal organs may not have sensory nerve endings nearby, so there will be no pain, such as in certain types of lung inflammation.

Symptoms of chronic inflammation present in a different way. These can include:

  • fatigue
  • mouth sores
  • chest pain
  • abdominal pain
  • fever
  • rash
  • joint pain

Causes

Inflammation is caused by a number of physical reactions triggered by the immune system in response to a physical injury or an infection.

Inflammation does not necessarily mean that there is an infection, but an infection can cause inflammation.

Three main processes occur before and during acute inflammation:

  • The small branches of arteries enlarge when supplying blood to the damaged region, resulting in increased blood flow.
  • Capillaries become easier for fluids and proteins to infiltrate, meaning that they can move between blood and cells.
  • The body releases neutrophils. A neutrophil is a type of white blood cell filled with tiny sacs that contain enzymes and digest microorganisms.

A person will notice inflammation symptoms after these steps take place.

Acute inflammation

An acute inflammation is one that starts rapidly and becomes severe in a short space of time. Signs and symptoms are normally only present for a few days but may persist for a few weeks in some cases.

Examples of diseases, conditions, and situations that can result in acute inflammation include:

Chronic or acute inflammation

These are the two types of inflammation that differ in how quickly symptoms escalate and how long they last.

The following table shows the key differences between acute and chronic inflammation:

Acute Chronic
Caused by Harmful bacteria or tissue injury Pathogens that the body cannot break down, including some types of virus, foreign bodies that remain in the system, or overactive immune responses
Onset Rapid Slow
Duration A few days From months to years
Outcomes Inflammation improves, turns into an abscess, or becomes chronic Tissue death and the thickening and scarring of connective tissue

What is chronic inflammation?

This refers to long-term inflammation and can last for several months and even years. It can result from:

  • failure to eliminate whatever was causing an acute inflammation
  • an autoimmune disorder that attacks normal healthy tissue, mistaking it for a pathogen that causes disease
  • exposure to a low level of a particular irritant, such as an industrial chemical, over a long period

Examples of diseases and conditions that include chronic inflammation:

Rheumatoid arthritis involves chronic inflammation.

Although damaged tissue cannot heal without inflammation, chronic inflammation can eventually cause several diseases and conditions including some cancers, rheumatoid arthritis, atherosclerosis, periodontitis, and hay fever.

Inflammation needs to be well managed.

Is inflammation painful?

When people have inflammation, it often hurts.

People will feel pain, stiffness, discomfort, distress, and even agony, depending on the severity of the inflammation. The type of pain varies. It can be described as constant and steady, throbbing and pulsating, stabbing, or pinching.

Inflammation primarily causes pain because the swelling pushes against the sensitive nerve endings. This sends pain signals to the brain.

Other biochemical processes also occur during inflammation. They affect how nerves behave, and this can enhance pain.

Common treatments

As mentioned earlier in this article, inflammation is part of the healing process. Sometimes, reducing inflammation is helpful, though not always necessary.

Anti-inflammatory medications

Non-steroidal anti-inflammatory drugs (NSAIDs) can be taken to alleviate the pain caused by inflammation.

They counteract an enzyme that contributes to inflammation. This either prevents or reduces pain.

Examples of NSAIDs include naproxen, ibuprofen, and aspirin, which are available to purchase online.

Avoid the long-term use of NSAIDs unless advised by a doctor. They increase a person’s risk of stomach ulcers, which can result in severe, life-threatening bleeding.

NSAIDs may also worsen asthma symptoms, cause kidney damage, and increase the risk of having a stroke or heart attack.

Acetaminophen, such as paracetamol or Tylenol, can reduce pain without affecting the inflammation. They may be ideal for those wishing to treat just the pain while allowing the healing factor of the inflammation to run its course.

Corticosteroids

Corticosteroids, such as cortisol, are a class of steroid hormones that prevent a number of mechanisms involved in inflammation.

There are two sets of corticosteroids:

Glucocorticoids: These are prescribed for a range of conditions, including:

  • arthritis
  • temporal arteritis
  • dermatitis
  • inflammatory bowel disease (IBS)
  • systemic lupus
  • hepatitis
  • asthma
  • allergic reactions
  • sarcoidosis

Creams and ointments may be prescribed for inflammation of the skin, eyes, lungs, bowels, and nose.

Mineralocorticoids: These are used to treat cerebral salt wasting, and to replace important hormones for patients with adrenal insufficiency.

The side effects of corticosteroids are more likely if taken by mouth. Taking them with inhalers or injections can reduce the risk.

Inhaled medications, such as those used long-term to treat asthma, raise the risk of developing oral thrush. Rinsing the mouth out with water after each use can help prevent oral thrush.

Glucocorticoids can also cause Cushing’s syndrome, while mineralocorticoids can cause high blood pressure, low blood potassium levels, connective tissue weakness, and problems with the levels of acids and alkalis in body tissue.

Herbs for inflammation

Discuss any possible use of herbal supplements with a doctor.

Harpagophytum procumbens: Also known as devil’s claw, wood spider, or grapple plant, this herb comes from South Africa and is related to sesame plants. Some research has shown it may have anti-inflammatory properties. Various brands are available to purchase online.

Hyssop: This is mixed with other herbs, such as licorice, for the treatment of some lung conditions, including inflammation. The essential oils of hyssop can lead to life-threatening convulsions in laboratory animals. Caution is advised.

Ginger: This has been used for hundreds of years to treat dyspepsiaconstipationcolic, and other gastrointestinal problems, as well as rheumatoid arthritis pain. Ginger may be purchased online in supplement form.

Turmeric: Current research is looking into the possible beneficial effects of turmeric in treating arthritis, Alzheimer’s disease, and some other inflammatory conditions. Curcumin, a substance found in turmeric, is being invested for the treatment of several illnesses and disorders, including inflammation. Supplements with turmeric and curcumin are available.

Cannabis: This contains a cannabinoid called cannabichromene, which has been shown to have anti-inflammatory properties. However, cannabis is not legal in many places.

Inflammation diet

There are several foods that can have been shown to help reduce the risk of inflammation, including:

  • olive oil
  • tomatoes
  • nuts, such as walnuts and almonds
  • leafy greens, including spinach and kale
  • fatty fish, such as salmon and mackerel
  • fruit, including blueberries and oranges

Avoid eating foods that aggravate inflammation, including:

  • fried foods, including French fries
  • white bread, pastry, and other foods that contain refined carbohydrates
  • soda and sugary drinks
  • red meat
  • margarine and lard

While these dietary solutions do not alone hold the key to controlling inflammation, they can help prime the immune system to react in a measured way.

Source: medicalnewstoday.com ~ By: 

5 Reasons to Stop Posting Hype on Social Media

I’m sure you’ve seen the fancy cars, houses and wads of cash that social media influencers love to flaunt. In hopes of attracting fans, these influencers like to use hype and fake followers, and for a long time it helped bring in sucker customers.

As social media use has risen, I’m not surprised that reports show a growing trend among millennials to trust influencers less and less. The hype, bragging and self-aggrandizing make it hard for any of us to believe it’s authentic. While there’s no harm in a little bragging, Harvard Business Review reports that too much of it or the wrong type of bragging can hurt your chances of getting a job, being trusted or being liked by strangers.

It’s time for entrepreneurs and business owners to stop posting hype — and instead get real with us.

1. Hype is hard to keep up with.

After a while the the grandiosity becomes too much, and you have to lie to keep the hype sounding great. And as you already know, one lie can quickly snowball into more lies … and then it’s not just one lie you’ve told but many.

Many people have used hype to help sell their courses — and in turn have become widely known for being scammers, con artists and frauds. As much as I love money, I know that my reputation is everything and I’d prefer to stay away from the hype, verging on lying or embellishing and instead treating my fans with authenticity and honesty.

2. Post too much hype and you will be hard to trust.

One of the quintessential tales of hyping and bragging gone wrong is in the story of formerly iconic actor Charlie Sheen. After going on a tirade of blowing up his value by posting online about how he was #winning, Sheen became a laughingstock in Hollywood and across the world.

While Sheen is one of the more memorable culprits of over-using hype, he’s not alone. I’m sure if you take a moment you’ll easily think of someone in your social media feeds who you got tired of seeing brag and hype themselves up. And in the end, you turned off their notifications and decided you’d never do business with them.

3. Too much hype can ruin your reputation.

 

Reputation is everything, and someone who constantly brags is annoying. The problem with bragging and posting hype online is simple — we overestimate its positive impact while underestimating its adverse effects on our brand and appearance.

I’ve been a victim of trusting hype — and it cost me $12,000. Now I know, don’t trust the hype. If it’s too good to be true, it likely is. That was a hard-learned lesson. When I’ve gone back to check on the guy who sold me shiny objects I notice he doesn’t have many fans and he’s had a long streak of failed business relationships. His reputation isn’t holding up. Initially, the hype he created helped dupe people like me, but now it’s hard for him to stay in business.

At first, the hype is like good clickbait — it gets people curious, but once they find out it’s not real they’ll stop paying attention.

4. If the hype is the norm, your excellent stuff won’t stand out.

Not long ago, there was a big boxing match-up between Floyd Mayweather and Conor McGregor. It was hailed as a super fight, a boxing legend versus a renowned mixed martial artist.

As a big sports fan, I knew it was all hype. Large press conferences, commercials, social media and every kind of advertising tool was used to sell it. The fight brought in millions of dollars — but only because it wasn’t the norm. If match-ups like the McGregor and Mayweather were normal and the press tours and advertising for it were typical, people would tune out.

Source: entrepreneur.com ~ By: Luis Congdon ~ Image: pixabay.com

What Is Mindful Eating, And How Do You Practice It?

I’ve been a fast eater for as long as I can remember. It doesn’t matter if it’s a quick snack or a sit-down dinner, I devour food ravenously and swiftly.

I don’t know where I picked up this habit, because my grandpa followed Emily Post’s etiquette rules for dining and tried to instill those practices in his grandchildren. He thoughtfully chewed each bite exactly 32 times. Sometimes he cleaned his plate, sometimes he didn’t, but he always took his time. To him, dinner wasn’t just a meal, it was an experience.

My grandpa’s behavior was similar to mindful eating, a practice that focuses on enjoying your meal and listening to your body’s hunger and fullness cues. It’s designed to make food a pleasurable event rather than simple nourishment that you scarf down between emails.

The method is often considered a dieting strategy, but it isn’t marketed that way or designed to be one. A simple internet search will yield tons of results saying that the practice helped people lose weight and develop a better relationship with food.

Perhaps the most appealing part about mindful eating is that you can consume whatever you want ― in fact, that’s the whole point. It’s all about listening to your body’s response to your meal ― whatever that may be ― as well as your psychological response, according to Marsha Hudnall, a registered dietitian and president of The Center for Mindful Eating.

Mindful eating is really just being intentionally present.

“Mindful eating is really just being intentionally present,” Hudnall told HuffPost. “You’re paying attention to what you’re doing, and your thoughts and feelings around what you’re eating.”

The end benefit is a more conscious, pleasurable approach to eating, said Hudnall, who also helps run a weight loss program in Vermont that uses mindful eating principles. In turn, that may lead to more healthful decisions when it comes to food and your feelings about it. That’s important for consumption habits, Hudnall says, especially in a fad-diet culture where eating disorders and obesity are on the rise.

“If you get in touch with your body and support it, which is what mindfulness helps you do, then you become aware of what’s right for you as far as eating and what isn’t,” Hudnall said.

How to practice mindful eating

I wanted to give the technique a try over the holidays, starting with Thanksgiving. But I am powerless before stuffing, and I soon realized I was eating as rapidly as I always do. I didn’t pay attention to when I was full, which meant eating a ton of sides and pie.

I asked Hudnall how I can improve my practice ― and how you can start doing it, too. Below are a few simple tips:

Make your meal a enjoyable experience.

Food is just as much part of your emotional life as it is a source of nutrients, Hudnall said. Savoring your food taps into that aspect of eating ― and it helps you slow down in the process.

“Mindful eating really has you enjoy the flavor, the texture and the different aspects of food we find pleasing,” she explained. That means chewing slowly and mentally acknowledging that process, she added.

Take all judgment out of food.

Potatoes aren’t “terrible”; they’re food. Positive and negative labels make it difficult to have a healthful, mindful relationship with eating, Hudnall says.

“Mindful eating is also about removing the judgment,” she said. “It’s about not having any preconceived notions about whether something is ‘good’ or ‘bad.’”

Pay attention to how your body feels.

“So many people get caught up in their busy lives and really ignore the body’s cues for hunger and fullness,” Hudnall said. “Then that puts them into extremes, making poor choices.”

Pay attention to how you really, truly feel during your meal. And if that means eating lunch, stopping because your body feels like you should, then realizing you want more food an hour later, so be it, Hudnall says.

Eat whatever you want ― and be OK with that.

Mindful eating encourages you to drink the eggnog or have the holiday cookie without punishing yourself. It sounds counterintuitive, but it’ll actually lead to better choices, Hudnall said.

“When you let yourself have it without guilt and worry, you can find that stopping point that’s well before you start to feel ill. [It will be] when you feel satisfied.”

Don’t shame yourself if you mess up.

I didn’t regret my Thanksgiving indulgences (if you tasted our family’s stuffing recipe, you’d understand why). However, I was feeling a bit guilty that I didn’t “control” myself ― but Hudnall says that’s part of the process.

“If you do indulge too much, you don’t beat yourself up about it. You learn from it,” Hudnall said. “You’re consciously observing at all times, so you can make better future decisions.”

Sounds a lot better than a juice cleanse, no?

Source: huffingtonpost.com ~ By: Lindsay Holmes~ Image: Pixabay.com

Does Intermittent Fasting Work?

The ultimate guide on whether it’s worth it.

For years, we’ve been told it’s important to eat breakfast within an hour of waking up, to rev up our metabolism and get our day started right. But a more recent trend, intermittent fasting, throws that wisdom out the window. The technique relies on restricting your eating to set times and alternating between feasting and fasting.

“Intermittent fasting is allowing the body to have a prolonged period of rest without calorie intake,” explained Dr. Adam Perlman, an internist at the Duke Center for Integrated Medicine in Durham, North Carolina.

Proponents of intermittent fasting say it’s less of a diet than a lifestyle. “What makes intermittent fasting different from dieting is that you are regulating when you eat, not what you eat,” said Dr. Luiza Petre, a board-certified cardiologist and weight management specialist who follows the principles herself. However, she said, limiting your dining window “does not give you an excuse to binge eat, especially on unhealthy foods, when you are not fasting because you will not see the benefits.”

So, what are the benefits of this practice? And should you be doing it? We got the breakdown from experts. Here’s what you need to know:

How it works

There are various ways a person can incorporate intermittent fasting into their daily routine. Below are some of the most popular techniques.

The 16:8 Method: This structure involves consuming your meals within an eight-hour window and giving your body a break from food for the next 16 hours. “You are asleep for the majority of the fasting period, which makes this a medium difficulty compared to other variations,” Petre told HuffPost in an email. “16:8 also is the most common way of intermittent fasting and has gained the most media attention.”

The 5:2 Diet: Also known as the “Fast Diet,” this type of intermittent fasting includes two nonconsecutive days of a strict 500-calorie diet and five days of normal, healthy food. “This method fits the profile of people who have busy family lives or social commitments that would make it difficult for them to stick to a daily regimen,” Petre said. One caveat, per Perlman, is that this eating schedule “can have an impact on a person’s sleep, mood and energy level.”

Alternate Day Fasting: This, according to Petre, is becoming a popular way to kick-start weight loss. The practice involves fasting every other day but eating whatever you want on the non-fasting days. People who follow this trend typically eat 500 calories during their fasting days and then don’t count calories on the other days.

A study published last year in JAMA Internal Medicine concluded that this fasting method hasn’t proven to be more effective than a restricted-calorie diet. “It is least sustainable of all fasting methods in [the] long term and is associated with more over eating in the non-fasting days,” Petre said.

Eat Stop Eat: This method involves consuming only non-caloric beverages for a full 24 hours, one to two times per week. So, for example, if your fasting day was going to be Tuesday, you’d stop eating after you finished a meal on Monday and wouldn’t eat anything else until that same meal the next day.

The potential outcomes can be beneficial for some…

According to Perlman, the potential benefits of intermittent fasting include weight loss and increased muscle mass. “During the fasting state, the body burns more stored fat for energy,” he said. Intermittent fasting can also enhance metabolism, he said, allowing you to more efficiently utilize food for energy.

“Research has also shown the intermittent fasting has effects on the gut flora, which might also explain some of the effects on metabolism,” Perlman said. He added there may be positive effects on insulin sensitivity and various hormones in the body, which can lead to effects such as decreased appetite and improved energy levels.

My whole body seems more efficient.Jazmine Giovanni, a Los Angeles-based writer who practices intermittent fasting

“My whole body seems more efficient,” said Jazmine Giovanni, a Los Angeles-based writer, of her experience with intermittent fasting. “With digestion limited to those few hours, my body’s energy reserves are focused elsewhere the rest of the time, making healing and recovery faster. I’m more focused and have more pep.”

Studies have shown that intermittent fasting can decrease inflammation in the body and improve blood pressure and heart rate. It’s also been claimed that intermittent fasting can lead to improved brain function and decreased risk of cancer and Alzheimer’s, but these claims have less evidence backing them up, Perlman said.

Erin Wathen, a food addiction counselor and author of Why Can’t I Stick To My Diet, says that in general, the practice is a great way to give your digestive system a break. “It reduces the number of opportunities we eat so our body is not constantly having to process food,” she said. “This is a huge benefit for our GI track, appetite control, sleeping and even our teeth, which will benefit from reducing how often we ask our bodies to metabolize food.”

…But intermittent fasting is definitely not for everyone

At the most basic level, intermittent fasting can be difficult for your schedule. Fitness and nutrition coach Ivana Chapman warns that people may have a hard time fitting intermittent fasting into their social life, for example. If your friends want to get dinner at 7 p.m. but your last meal has to be done by 6 p.m., that could be an issue.

And when people break the fast, they often overdo the portions. “Larger meals may be harder on the digestive system and can trigger acid reflux in susceptible individuals,” Chapman said.

Lisa Cooper, a dietitian with Orlando Health, noted that fasting can come with some initial side effects, such as “increased hunger, low blood sugar, headache, irritability, hypoglycemia/low blood sugar, dizziness, lightheadedness, tiredness, nausea and fatigue.”

And the practice can be particularly dangerous for people with certain health conditions.

“Some women, especially those who are already lean and who are active, may encounter hormonal issues if they reduce calorie intake and intermittent fast for days on end, or simply too often,” said Josh Axe, a clinical nutritionist and author of The Real Food Diet Cookbook. “These women may benefit from intermittent fasting only a few days a week, rather than every day, and by paying close attention to how their body responds.” He also emphasized that pregnant and nursing women should avoid intermittent fasting.

People with certain diagnoses who require calories or set meal timing, such as those with diabetes, hypoglycemia or underweight, should avoid fasting, along with people who require food to be taken with medications.Lisa Cooper, dietitian at Orlando Health

Cooper said fasting would not be appropriate in circumstances where people need extra calories or nutrients for growth and development, such as during childhood or adolescence, or when breastfeeding. “People with certain diagnoses who require calories or set meal timing, such as those with diabetes, hypoglycemia or underweight, should avoid fasting, along with people who require food to be taken with medications,” she said.

And anyone who has a history of eating disorders should forgo the practice. Perlman said that for people with such a history, any type of dieting or food restriction program “runs the risk of increasing the focus on food and exacerbating an already challenging if not unhealthy relationship with one’s diet.”

Axe noted that eating disorders, including anorexia and bulimia, “can lead to malnutrition, which has a variety of negative effects on hormonal balance and someone’s metabolism.” Intermittent fasting can make those problems worse if someone is already undereating and struggling to produce sufficient hormones.

“Fasting may basically make all types of symptoms associated with eating disorders more severe, especially if someone is already underweight or very active,” Axe said.

What you need to know before you try it

Many experts endorse the practice of intermittent fasting, as long as it is properly and safely carried out. Part of this means continuing to adhere to a healthy eating plan, regardless of when you are consuming your calories.

“I’ve seen some people go overboard with the food during their feeding window,” said Sunny Brigham, a board-certified clinical and integrative nutritionist in Texas. She emphasized that the goal is to maintain a healthy amount of calories for your body, not to “rebound eat.”

If intermittent fasting is incorporated, it should be included as part of a healthy, balanced diet and lifestyle change and under the supervision of a health care provider.Lisa Cooper

The bottom line, Cooper said, is that “if intermittent fasting is incorporated, it should be included as part of a healthy, balanced diet and lifestyle change and under the supervision of a health care provider.”

For those starting out, Petre suggested implementing a 12-hour fasting/12-hour eating window and building up from there, eventually finding the schedule that works best for you. She also stressed the importance of breaking your fast with fresh, unprocessed, nutrient-dense whole foods, prioritizing healthy sources of protein and not going crazy with junk food, as that would negate the benefits.

Source: huffingtonpost.com ~ By:  Nicole Pajer ~ Image: Pixabay.com