“Animals do it …Why can’t we?”
Lance was at the Big Bear Zoo one day to see hoping to see the animals being fed. To his surprise they had changed the feeding routine for all zoo animals. Lance just happened to be there on a day the zoo animals would fast. The zoo had realized that feeding the animals daily was creating health issues for them. After some research the zoo changed the feeding schedule for the animals to a 6-day week, fasting on the 7th. This new eating schedule have proven a positive change in the over all health of the animals. This change reminded Lance of something he had done during his competitive weight lifting years. Water Fasting!
What is “Water Fasting?” First let me explain the idea, in this case we are going to talk about fasting as a way to kick off your diet by cleansing your body. When you fast, your body grabs the fuel it needs from the energy stores in your body. To be clear, were not talking about fasting for a month or even a week, just 24 hours -that’s all! Why so short, because the goal is to lose weight as well as jump start better health. A 24-hour water fast will help to reset your body and level glucose which is great for overall health.
Fasting, specifically Water Fasting allows you to still enjoy that cup of black unsweetened coffee and green tea, but water is your best friend. People who water fast detoxify and heal more quickly, so no juice! Water only fasting will allow your digestive passageway and organs to rest completely allowing energy to be used to clean instead of digest. Yes, you will lose weight as with any shortage of calories, but the goal is to continue to lose weight with a healthy diet and exercise plan, plus gain good health!
To begin a 24 hour water fast eat your last meal at 6 or 7 PM the night before the day you chose. Upon waking drink 2 glasses of water to kick start the cleansing period. So we are clear a 24-hour water fast is not as easy as you think. You will experience hunger pains and ideas of quitting. Its only 24 hours but for some it will seem like an eternity which is why you will need support from someone; a trainer, close friend or spouse. When the hunger pains hit, drink not just 1 but 2 glasses of cold water. That knotting cramping feeling in your tummy will pass, don’t give in and eat! To reiterate the feeling will pass but hunger pains are unfortunately essential to the experience of detoxification. Your body is working hard to rid itself of toxins. You may want to keep a journal of your feelings, thoughts and emotions including any physical or mental swings. This information will be helpful to look back on if you choose to repeat your 24-hour fast as well as show your inner strength!
After a full 24 hours the cramping should subside, now your body is ready to eat. Before eating first drink 2 glasses of water and have a small healthy meal, No empty calories! Stay away from high sugar, low fiber foods. Even though you think you are going to eat a lot you can’t because your hunger has adjusted. Think light. Enjoy an apple and spoon full of peanut butter or small 3 oz. piece of chicken with asparagus. You will be surprised how satisfying this small meal will be. Do not have a full meal, it can make you sick which is not the goal! Eat light and then get some sleep. In the morning drink 2 glasses of water upon waking and have a light breakfast. A good breakfast choice may be a small egg white omelet with spinach, Canadian bacon and low fat cheese.
So you fast for 24-hour now what? First of all change your mindset, eat right, and make the 24 hour fast count! It’s important to remember that how you live after a fast is critical to its success. What you eat and what exercise routine you will follow must be planned in advance. Fasting will clean, revitalize and energize your body. It is the building blocks of a healthy body, but healthy food and fitness choices are essential next steps to keeping your structure solid. Making good choices of nutrient dense food is important. To keep your body in check, one day a week do a mini-fast, skipping 2 meals in a row. Following up with a mini-fast once a week will help you keep your eating in control and remind you that food is not such a big deal.
Another benefit to fasting is the increased ability to taste food. We are so accustomed to eating rich, salty or sweet food that we have lost our ability to really taste food in its natural, unprocessed state. What we once took for granted like a normal apple or carrot will begin to become refreshing and delicious. Did you see how I mentioned natural and unprocessed; this is the way we should be eating. Instead of buying turkey lunchmeat, buy a turkey breast; cook it for dinner and slice up the remaining meat for lunch. Add the unprocessed-natural turkey to a delicious salad or a sandwich on whole grain bread (make it a thick ½ sandwich to reduce carbohydrates).
It’s important to maintain an adequate fluid intake during a 24 hour fast. Water, black coffee and unsweetened tea are good options making sure that water is the main source of fluid intake. People with diabetes, who are pregnant or breastfeeding, or anyone with a chronic disease should not fast. Before starting a new diet, consult a physician.
USDA MyPlate
These five food groups can be building block for a healthy diet (http://www.choosemyplate.gov/)
Its not always easy to make the right food choices and sometimes the right amount to eat can be confusing. The new USDA MyPlate is a great example to follow in building your meals. Its important to have a healthy lean protein, delicious vegetables, fruits, and grains plus some dairy to help balance a good eating plan. Try out and see for yourself!
Craving Pancakes?
If you must eat pancakes a couple strategic substitutions can make it a more healthy choice.
Apple Oatmeal Pancakes
Really delicious vegan apple oatmeal pancakes.
Serves: 5 person(s)
Preparation Time: 10 mins
Cooking Time: 5 mins
Ingredients
- 3 small apples
- 1 1/2 cup whole wheat flour
- 1/2 cup oatmeal
- 2 tsp baking powder
- 1 tsp cinnamon
- 1 tsp nutmeg
- 2 cup water
- 1/4 cup chopped walnuts (optional)
- 1 tsp vanilla extract, or to taste (optional)
Directions
Peel, then chop apples. Add about a teaspoon of water. Put in small pan and cook for about 3 to 4 minutes or until soft. Mash apples with the back of a spoon or potato masher, leaving some chunky apple pieces.
In a separate bowl, mix all dry ingredients together. Add water and mashed apples. Stir until combined.
Drop about 1/4 cup mixture onto a heated skillet that has been lightly sprayed with oil.
Makes about a 4-inch sized pancake.
Tips:If desired, add a tablespoon of maple syrup, for a little sweetness (optional). It will be a little thick; spread it with a spoon.
Serving suggestion not included in nutritional analysis.
|
Calories 270
|
||
| % DV** | ||
| Total Fat | 6 g | 9% |
| Sat. Fat | 0 g | 1% |
| Cholesterol | 0 mg | 1% |
| Sodium | 197 mg | 8% |
| Total Carbs. | 49 g | 16% |
| Dietary Fiber | 8 g | 32% |
| Sugars | 8 g | - |
| Protein | 8 g | 16% |
| Calcium | 144 mg | 14% |
| Note: A dash indicates no data is available. |
||
| ** Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. These values are recommended by a government body. They are not Fitness Results recommendations. | ||
BREAKFAST, LUNCH OR DINNER…..
Romaine lettuce w/ Chicken Breast, Salsa, Strawberries, Vegetables, Olive Oil, Red Vinegar and Avocado….
Romaine Blend: 1 1/2 cups, calories: 50, fat: 0g, carbs: 10g, protein: 2.5g
Roasted Broiled or Baked Chicken Breast (Skin Not Eaten): 1 oz boneless, skinless, calories: 138, fat: 0g, carbs: 0g, protein: 24g
Salsa: 1 cup, calories: 33, fat: 0g, carbs: 7.5g, protein: 1.5g
Strawberries: 1 cup sliced, calories: 13, fat: 0g, carbs: 3g, protein: 0.3g
Vegetables, Fresh: Peppers, bell or sweet, red, raw, edible portion: 0.25cup, chopped (5.3 oz), calories: 9, fat: 0.1g, carbs: 2.2g, protein: 0.4g
Fresh or Dried Vegetables: Shallots, raw, edible portion: 2 tablespoon, chopped (0.4 oz), calories: 14, fat: 0.02g, carbs: 3.4g, protein: 0.5g
Oils: Olive: 1.5teaspoon (0.2 fl.oz), calories: 59, fat: 6.7g, carbs: 0g, protein: 0g
Red Wine Vinegar: 1 tbsp, calories: 0, fat: 0g, carbs: 0g, protein: 0g
Avocado: 1 oz, calories: 50, fat: 4.5g, carbs: 3g, protein: 1g
TOTAL CALORIES: 368, FAT 11.3g, CARBS: 29.1g, PROTEIN: 30.1g
Calories 368
% DV**
Total Fat: 11.3g 17%
Sat. Fat: 1.5g 8%****Low in Saturated Fat
Cholesterol: 72mg 24%
Sodium: 1118.3mg 47%
Total Carbs.: 29.1g 10%
Dietary Fiber: 14.5g 58% ***Good Source of Fiber
Sugars: 11.8g-Protein: 30.1g 60%-Calcium: 24.3mg 2%
PUT A LITTLE SPICE IN YOUR BREAKFAST…..
PUT A LITTLE SPICE IN YOUR BREAKFAST…..
Egg whites, salsa, avocado and some fruit/vegetable juice…under 300 calories!!!
EggBeaters: Egg Substitutes: Egg Whites: 8oz, calories: 123, fat: 0g, carbs: 0g, protein: 24.7g,
Salsa: 2 Tbsp., calories: 10, fat: 0g, carbs: 2g, protein: 0g,
Avocado: 1 oz, calories: 100, fat: 9g, carbs: 6g, protein: 2g,
Fruit & Vegetable Juices: Grapefruit, pink or white, fresh (6.3 fl.oz), calories: 38, fat: 0.1g, carbs: 9g, protein: 0.5g
TOTAL: Calories: 271 , fat: 9.1g, carbs: 17g , protein: 27.1g
Calories: 271
% DV**Daily Value Percentage
Total Fat: 9.1g 14%
Sat. Fat: 1g 5%****Low in saturated fat
Cholesterol: 0mg 1%***Low in cholesterol
Sodium: 770.8mg 32%
Total Carbs.: 17g 6%
Dietary Fiber: 2.1g 8%
Sugars: 9.9g-Protein: 27.1g 54%: Calcium: 8.8mg 1%
TRY THIS FOR BREAKFAST TOMORROW!!!
Excellent choice for breakfast: oatmeal, blueberries, almonds and egg whites.
Oatmeal: 1 cup cooked, calories: 108, fat: 1.5g, carbs: 18.8g, protein: 4.5g
Blueberries: 1 cup, calories: 20, fat: 0g, carbs: 5.3g, protein: 0.3g
Almonds: 1 oz, calories: 82, fat: 7g, carbs: 2.5g, protein: 3g
Egg White: 1 cup, calories: 63, fat: 0g, carbs: 0.5g, protein: 13g
TOTAL: calories: 274, fat: 8.5g, carbs: 27g, protein: 20.8g
Calories 274
% DV**
Total Fat: 8.5g 13%
Sat. Fat: 0.5g 3% ****Low in saturated fat
Cholesterol: 0mg 1% ****Low in Cholesterol
Sodium: 410.3mg 17%
Total Carbs.: 27g 9%
Dietary Fiber: 4.5g 18% ***Good source of fiber
Sugars: 4.5g-Protein: 20.8g 42%-Calcium: 6.3mg 1%
HEALTH CHOICE FOR LUNCH OR DINNER-UNDER 300 CALORIES
HEALTHY CHOICE FOR LUNCH OR DINNER-UNDER 300 CALORIES!!!
Simple meal consisting of vegetables (squash, carrots and broccoli), strawberries and filet mignon (or steak of choice).
Vegetables, Fresh: Broccoli, raw, edible portion: 2oz, calories: 19, fat: 0.2g, carbs: 3.8g, protein 1.6g
Vegetables, Fresh: Carrots, raw, edible portion: 3oz, calories: 34, fat: 0.2g, carbs: 8.1g, protein 0.8g
Vegetables, Fresh: Squash, summer, zucchini, with skin, raw: 2oz, calories: 9, fat: 0.1g, carbs: 1.9g, protein: 0.7g
Strawberries: 1 cup halves, calories: 24, fat: 0g, carbs: 5.5g, protein: 0.5g
Beef Steaks: Steak, Tenderloin (Filet Mignon), Lean, broiled: 3oz, calories: 152, fat: 5.6g, carbs: 0g, protein: 23.9g
Oils: Olive: 1 teaspoon (0.2 fl.oz), calories: 39, fat: 4.5g, carbs: 0g, protein: 0g
TOTAL: calories: 279, fat: 10.6g, carbs: 19.3g, protein: 27.5g
Calories 279, Protein: 48%, Carbs: 34%, Fat: 18%
% DV** (Daily Value)
Total Fat: 10.6g 16%
Sat. Fat: 2.8g 14% ****Check out the low saturated fat
Cholesterol: 56.1mg 19%
Sodium: 134.3mg 6%
Total Carbs.: 19.3g 6%
Dietary Fiber: 6g 24% ****Good amount of fiber
Sugars: 9.3g-Protein: 27.5g 55%-Calcium: 81.3mg 8%
HUNGRY?? CHECK OUT THIS DELICIOUS SALAD UNDER 300 CALORIES….
Romaine Blend: 1 1/2 cups, calories 50, fat 0g, carbs 10g, protein 2.5g
Salsa: 1 cup, calories 33, fat 0g, carbs 7.5g, protein 1.5g
Strawberries: 1 cup sliced, calories 13, fat 0g, carbs 3g, protein 0.3g
Vegetables, Fresh: Peppers, bell or sweet, red, raw, edible portion 0.25 cup, chopped (5.3 oz)calories 9, fat 0.1g, carbs 2.2g, protein 0.4g
Fresh or Dried Vegetables: Shallots, raw, edible portion 2 tablespoon, chopped (0.4 oz), calories 14, fat 0.02g, carbs 3.4g, proteins 0.5g
Red Wine Vinegar: 1 tbsp, calories 0, fat 0g, carbs 0g, protein 0g
Fish, Fresh: Salmon, Atlantic, cooked, dry heat 3oz, calories 175, fat 10.5g, carbs 0g, protein 18.8g
TOTAL: calories: 296, fat 10.6g, carbs 26.1g, protein 23.9g
Calories 296
% DV** (Daily Value)
Total Fat: 10.6g 16%
Sat. Fat: 2.2g 11%
Cholesterol: 53.6mg 18%
Sodium: 837mg 35%
Total Carbs.: 26.1g 9%
Dietary Fiber: 13.5g 54%
Sugars:11.8 g-Protein: 23.9g 48%-Calcium: 37mg 4%
HEALTHY MEAL OPTIONS/RECIPES FOR BOTH MEN AND WOMEN!!!
****For a healthy diet, it is best to plan each meal with 30% protein, 40% carbs and 30% fat. These percentages are for both males and females and do no apply strictly to any specific amount of calories.
CHECK OUT THIS SIMPLE, HEALTH MEAL OPTION FOR WOMEN-1,200 CALORIE/DAY DIET
Vegetables, Fresh: Broccoli, raw, edible portion 2oz, calories: 190, fat: 0.22g, carbs 3.8g, protein: 1.6g
Vegetables, Fresh: Carrots, raw, edible portion 2oz, calories: 230, fat 0.1g, carbs: 5.4g, protein: 0.5g
Vegetables, Fresh: Squash, summer, zucchini, with skin, raw 2oz, calories: 90, fat: 0.1g, carbs: 1.9g, protein: 0.7g, avocado 21 oz, calories: 100, fat: 9g, carbs 6g, protein: 2g
Pink Salmon 3 oz, calories: 99, fat: 2g, carbs: 0g, protein: 16g
Strawberries 0.51 cup halves, calories: 24, fat: 0g, carbs: 5.5g, protein: 0.5g
TOTAL 275 calories, fat: 11.4g, carbs: 22.6g, protein: 21.3g
Calories 275
% DV** (Daily Value)
Total Fat: 11.4g, 18%
Sat. Fat: 1.1g, 6%
Cholesterol: 44mg, 15%
Sodium: 121.5 mg, 5%
Total Carbs.: 22.6g, 8%
Dietary Fiber: 7.2g, 29%
Sugars: 8 g-Protein: 21.3g, 43%-Calcium: 55.9mg, 6%
CHECK OUT THIS SIMPLE, HEALTHY MEAL OPTION FOR MEN-1,500-1,700 CALORIE/DAY DIET
Vegetables, Fresh: Broccoli, raw, edible portion 3oz, calories: 28, fat: 0.3g, carbs: 5.6g, protein: 2.4g
Vegetables, Fresh: Carrots, raw, edible portion 2oz, calories: 23, fat: 0.1g, carbs: 5.4g, protein 0.5g
Vegetables, Fresh: Squash, summer, zucchini, with skin, raw 3oz, calories: 13, fat: 0.2g, carbs: 2.8g, protein: 1g
Oils: Olive 1teaspoon (0.2 fl.oz), calories: 39, fat: 4.5g, carbs: 0g, protein: 0g
Chicken: Broilers or Fryers, Breast, roasted, meat only, without skin 4oz, calories: 187, fat: 4g, carbs: 0g, protein: 35.2g
Apple serving, calories: 80, fat: 0g, carbs: 21g, protein: 0g
Avocado 21 oz, calories: 100, fat: 9g, carbs: 6g, protein: 2g
TOTAL: calories: 472, fat: 18.1g, carbs: 40.9g, protein 41.1g
Calories 472
% DV** (Daily Value)
Total Fat: 18.1 g, 28%
Sat. Fat: 2.8g, 14%
Cholesterol: 96.4mg, 32%
Sodium: 161.7mg, 7%
Total Carbs.: 40.9g, 14%
Dietary Fiber: 9.7g, 39%
Sugars: 21.5g-Protein: 41.1g, 82%-Calcium: 89.5mg, 9%
HEALTHY RECOMMENDATION FOR THE DAY!!!!
Perfect recommendation for a 1,200 calories diet for Women!!!
Rice: Brown, long-grain, cooked 0.25cup, (6.9 oz), cal. 54, fat 0.4g, carbs 11.2g, protein1.3g
Eggs: Chicken Egg, egg white, raw, fresh, 3 large (1.2 oz), calories 51, fat 0.2g, carbs 0.7g, protein 10.8g
Avocado: 31 oz, calories 150, fat 13.5g, carbs 9g, protein 3g
TOTAL: 255 calories, fat 14.1g, carbs 20.9g, protein 15g
Calories 255
% DV (Daily Value)
Total Fat 14.1 g 22%, Sat. Fat 1.6 g 8%, Cholesterol 0 mg 1%, Sodium 166.8 mg 7%, Total Carbs. 20.9 g 7%, Dietary Fiber 3.9 g 16%, Sugars 0.9g- Protein 15 g 30%- Calcium 11.8 mg 1%
-
Archives
- May 2012 (4)
- April 2012 (3)
- March 2012 (10)
- February 2012 (5)
- January 2012 (6)
- December 2011 (2)
- November 2011 (1)
- October 2011 (1)
- September 2011 (1)
- August 2011 (1)
- June 2011 (2)
- April 2011 (2)
-
Categories
-
RSS
Entries RSS
Comments RSS
