WHAT IS THE BUZZ ABOUT INTERMITTENT FASTING?

The fashion wave of intermittent fasting is amazing. Just try to google “intermittent fasting” and the results will blow you up. However, it would be a shame if fasting as a fashion trend would stop. Fasting is not a snap. The majority of the population has (mainly) been fasting mainly for religious reasons. It has a good reason – the fasts are physically and mentally deserving, and it costs nothing.

Fasting is a voluntary meal delay for a certain time, from 12 hours to several days. The shorter the fast, the more regular it holds.

Intermittent fasting can take place every day or every other day, when fasting is held for 16 hours a day, and the remaining 8 hours is reserved for meals. Some practitioners still extend the fasting window a little longer, in the ratio of 19 hours without food to 5 hours for eating. Logically, a significant part of the fast comes from sleep. Breakfast eventually announces the end of time without food: “break-a-fast”.

Fasting maintains optimal weight, reduces insulin levels and stabilises glycemia (blood sugar). It will give the digestive tract time to rest and regenerate. The body that is not burdened with digestion relaxes better, the sleep is deep, and after awakening you are fresh.

Longer fasts (24 hours and more) are cleansing. The body begins to deplete energy and generate material by consuming all excess (fat) or damaged (non-functioning cells) to provide energy and build new structures. As if instead of the endless repair of the old, dilapidated house, it was totally demolished and rebuilt.

Fasting does not cure. When people are confronted with a serious diagnosis and decide for long-term fasting, they unfortunately do not understand the possibilities and boundaries of fasting. Fasting provides the body with optimal conditions for self-healing – provided that the body is not yet weakened by a serious illness. Fasting will shorten your cure for colds, fasting is a great prevention of illness, but nothing positive can do with the ongoing serious illness.

Fasting is not for everyone.

Not suitable for acutely or chronically ill people (without doctor’s approval), underweight people and for pregnant and nursing women. It is not suitable for people with history of eating disorders and for chronic diets because their task is to find a balanced relationship to eating and to one another. Not suitable for people who eat unhealthy. Fasting is a superstructure that needs good basics and a healthy lifestyle overall. It may not be suitable for people who are hardly physically working or sporting. Losses slightly outweigh the benefits.

How do you start with interrupted fasting and what should you expect?

  • Start fasting after dinner and do not eat for the next 16 hours.
  • Drink regularly, clean water or very weak unsweetened teas.
  • If you feel a great deal of hunger, know it will ease. The hunger comes and goes in waves. Make your first meal light and eat slowly, you will not be hard on your stomach. Repeat the next day.
  • For all-day fasts, it is a good idea to supplement the salt intake with a mineral drink and count on the fact that the body can respond to stress, headaches, hives, etc. These symptoms should disappear or become very mild after few fasts.
Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu

ARE FRESH JUICES AS HEALTHY AS THEY SEEM?

All of us have repetitive family interactions that can break into short sequences in which everyone participating (and only they are) is pretending to know what is going on. One of our family interactions looks like this.

My kid Alex makes puppy’s eyes to his grandfather at the juice bar. My dad pulls out his wallet and says to me “I know – I know.” What he really means is that he does not want to hear my speech again, just how healthy the juices pretend to be.

But hey you just started the article on juices, so I hope you still want to read it.

I’ll start with the positive: Juices have lots of minerals, vitamins and water. If you hesitate between lemonade and juice, the choice is clear.

However, juice is just water and natural sugar. There are three things:

  • Less fiber: while we eat much less fiber already than our own intestines, we are also taking away fibers that we need from our natural foods
  • Energy on a swing: Sugar and water can quickly provide energy, but that energy that will quickly fall. Easy come, easy go.
  • We do not feel satisfied : firstly because there is no fiber, and secondly because when we drink liquids to satisfy our thirst we never change the perception of hunger.

So soon after we have drunk juice, if we are not hungry, we are without energy and we have not delivered the body whatever is needed. What happens next? We eat immediately or have the next meal bigger than usual. That would not be so bad, but we were at the same time drinking lots of calories in our juice. In those big fresh (400 ml) there are 3-4 pieces of fruit. We rarely eat fresh fruit in big portions, but it is not problem to drink it in fresh juice.

So what about drinks, which can replace snacks with proper calories, but does not fill our body and nourish us like a snack? Just it is good to know that the juices are not as healthy as they look. Keep them as a delicacy, not a part of a balanced daily diet.

So now you can say while at the juice stand: “I know.”

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu

IS COCONUT OIL GOOD FOR US?

Coconut oil is an excellent product to buy. It exudes exoticism, looks interesting and offers us visions of beach holidays.

Should we therefore buy it?

First let’s discuss some theory. The quality of oil or fat is judged by its building blocks, i.e its oily acids. Fatty acids consist of carbon chains that are short (up to 6 carbons), medium-long (6-12 carbons) or long (12 or more carbons).

We then recognize saturated (single carbon bonds), monounsaturated (one double bond) and polyunsaturated fatty acids (more than one double bond).

We eat healthily when the proportion of unsaturated fatty acids and fatty acids predominate in the food medium-length chain.

They are usable as a source of energy and some are essential as our body does not know how to create them and needs to get them in sufficient amount of food).

It is most commonly found in plants like nuts and seeds, but also in fish.

In contrast, saturated fatty acids contribute to increase cholesterol levels or atherosclerosis (an inflammatory disease of the blood vessels in which fat is deposited in the vessel wall). Fatty acids with long chain are not used as a direct source of energy but are transported by our blood to the ditches and in that way the part is saved. It is mainly found in animal fats.

I think that at this point, the memory of the smell of coconut oil has faded in your mind, and you now remember your school lab exercises in chemistry. Excellent!

Now we can look at coconut oil uninterestedly.

Coconut oil, despite its vegetable origin, has a composition similar to animal fats. Therefore, it is stiff and should be named coconut fat. 90% of its fatty acids are saturated (by the way, butter has only 68% and lard even just 41%) and almost half of its fatty acids have a long carbon chain. Not even the presence of essential fatty acids – not worth mentioning. Much more valuable in this respect are our local oils – rapeseed and linseed. So what about coconut oil?

If you want to highlight its exoticness and coconut in a meal, calmly in the kitchen occasionally use, the world (or your healthy eating) will not shrink.

But otherwise, I would, especially in winter, move it into the bathroom. It is good for dry skin, sore spots, cracked lips or thorough relaxation.

This article is prepared for you by:

   Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu.

TASTY & HEALTHY BANANA OAT PANCAKES

Hi GoFitters!

Weekend is coming and as temperatures outside are starting to drop, nothing is better on a lazy Saturday morning than a nice and long breakfast in bed. However, we all want to keep fit and still having our food tasty we came across an amazing recipe to prepare a banana oat pancake.

These are gluten-free, diary-free and without sugar but I can garantee you will love it! To prepare this delicious and healthy pancakes you will need just 7 ingredients and the best thing is you will be done in 15minutes!

Check out this easy and healthy recipe and make your Saturday morning tasty.

Ingredients:
  • 1/2 cup Almond Milk unsweetened
  • 2 Eggs
  • 1 Egg White
  • 1 Banana
  • 2 Tablespoons 100% Real Maple Syrup
  • 1 1/2 cups Rolled Oats (I use Gluten-Free)
  • 2 teaspoons Baking Powder
  • 1/4 – 1/2 teaspoon Salt
  • 1 teaspoon Vanilla optional
Toppings Ideas:
  • Fresh Berries
  • Maple Syrup
  • Sliced Fresh Banana 
  • Sliced Almonds or nuts
Instructions:
  1. Put in blender Almond Milk, eggs, egg white, banana, maple syrup,  oats, baking powder and salt.
  2. Blend until smooth.
  3. Heat skillet over medium heat. Once warmed, spray with non-stick cooking spray or place coconut oil or butter in skillet. Pour pancake batter into skillet in round circles.
  4. Cook for 2-3 minutes on one side. Turn over and cook for another 1-2 minutes.
  5. Put on your favorite toppings

Bon Appetit from your GoFit team!

 

 

10 foods that give you the most energy and with which you will not put on any weight!

Healthy foods can give you plenty of energy. Which are they? What do you imagine when you read: “foods that give you healthy energy?”

In general, we optimize our body when we eat fresh seasonal ingredients and minimize all intakes of gluten. It is very important to listen to your body, it often tells you what it needs and what it lacks.

Try some of the following tasty, yet healthy sources of energy

1. Eggs

Eggs are a great source of protein, after exercise, they help you to restore your stressed muscles and the next day you feel fresh. Continue reading 10 foods that give you the most energy and with which you will not put on any weight!

Easy and healthy breakfast ideas

Christmas is (is not) primarily a feast of eating, and keeping a diet is almost impossible. We all look forwards to a Christmas cookies, drinks and all the food that is connected with Christmas.
The amount of heavy meals and sugar causes our body to come out of shape quite quickly.
Try to balance what you eat during holidays and start with breakfast, for example.
While enjoying your evenings keep mornings lighter and healthier.

Check out our 3 healthy and simple breakfast ideas. Continue reading Easy and healthy breakfast ideas