Ramadan: Fastin and Physiology

Friday marked the first day of the Islamic holy month of Ramadan. It's a month that observers fast daily, no food, no water, from sunup (fajir) to sundown (maghreb.) It's interesting to note, that fasting isn't the only dietary restriction required. Islam, like Judaism, has strict dietary restrictions pertaining to the quality and butchering methods of meats. A tie between spirituality and food? Possibly, but we'll save that for another blog.

Today  thought I'd delve into the origins and significance of fasting and how it can be physiologically beneficial. Islam is not the only faith where fasting is prescribed. Restricting food intake is only one of many forms of fasts. The reasons for fasting are not always religious, non-religious reasons can be political (like Gandhi’s famous peace fasts) or even medical or health related. 

Gandhi

Most cultures incorporate fasting though religious practices. The benefits of abstaining from food and water have been observed in many cultures dating back centuries. The general idea behind the fast is that restricting food (and in most cases water,) helps the observer connect more readily with the higher power. By limiting physical satisfaction, individuals can separate physical from spiritual desires. This therefore helps one understand impurities and human imperfections. This seems to be a common theme across the board. 

fasting and meditation go hand in hand

In the Far East, fasting is a part of Buddhist and Hindu practice. Although, not generally encouraged for most Buddhists, fasting is part of the clergy’s practice. In Hinduism, there are variations in the customs from one region to another. However, those who do observe the practice, do so in worship of the Gods, in remembrance or mourning as well as to guard against egoism and self-indulgence. 

In Christian practice, it is a generally held belief that abstaining from the wants of the flesh frees the soul. Although some Christians observe by only giving up certain items (for example during lent,) other churches observe whole days of fast without food.  In the Greek Catholic and Eastern Orthodox churches, for example, fasting is used to guard against gluttony and self indulgence.

In Judaism, fasting is part of the ritual of atonement from sin. In addition, fasting is to commemorate of those lost in the past as well as to celebrate salvation and gratitude. Observers are to abstain from food, drink as well as other pleasures such as lotions, oils and physical contact. The belief is that abstaining from the simple physical indulgences will increase one’s appreciation for the dependence on God and heighten the understanding of loss.

The premise behind fasting in Islam is very similar, and in fact is derived from the tradition of fasting in Judaism and Christianity. Fasting is practiced primarily during the month of Ramadan, marked by the Islamic lunar calendar, but other days are encouraged as well.  It is believed that in abstaining from food and drink, you can more fully understand the plight of those less fortunate and gratitude for what you have. (I ran across a Huffington Post article that was a very touching reminder.) It is also a time of reflection on your actions, words and thoughts, since Muslims are encouraged to refrain from angry outbursts, impure or hateful thoughts and distasteful actions especially during Ramadan. It’s a time for self-reflection and a chance to improve personal conduct, find motivation for self-control as well as seek atonement from God.

There are many proponents as well as opponents in health and nutrition on the topic of fasting. Some argue that the practice is dangerous, and could throw off the body’s natural rhythm and metabolism. Others would assert that the opposite is true; that the occasional reduction of caloric intake is actually beneficial, if not necessary for optimal biological function. This reduction allows the body to slow down and shift from storage mode to “spring cleaning” mode- providing opportunity for the body to clear up the intestines, joints and fat cells of the stores of toxins. Opponents point fingers at the fasting fad, calling the claims of cleanses, detoxes and fasts fraudulent.  

Question is, can a practice dating back hundreds of years and spanning dozens of cultures be considered a fad?

Most studies conducted on the matter conclude that to some effect the reduction of calories does in fact result in beneficial effects on insulin production and glycogenisis (breakdown of stored fat to form glucose.) Under controlled conditions, and medical supervision and support, fasting could improve your health, lower your blood pressure, your cholesterol and blood sugar levels. But since we are physical and spiritual beings, the spiritual effects must be considered. This tradition can help the observer find balance between the physical world and the spiritual world.

Is fasting part of your religious or health practice? Ever been curious about the beneficial effects of a supported detoxification program? Read my blog, "Demystify How to Detoxify" to explore the effects and methods of detoxes and cleanses. Ready to get started?  Get in touch with me now!

So What's Good Nutrition Anyway? Part 1

Probably one of the most common questions I get as a nutritionist, is “What’s a good diet?” The majority of people I talk to realize they need to pay attention to what they’re putting into their body, and most also realize that eating fruits and veggies is a major part of what they should be consuming. However, many are confused as to what constitutes a balanced diet. 

With the surge of convenience foods like protein bars, cereals and  “100 Calorie” snacks on the market, many consumers concerned about their weight, flock to these items when they’re looking for a "healthy" option. However, in an effort to watch calories, are we sacrificing nutritional content? Just because someone is thin, doesn’t mean they’re not malnourished or that their body composition isn’t altered.

In order to understand what comprises a “good diet,” there are 3 components that should be considered: Macro-Nutrients, Micro-Nutrients and Phyto-Nutrients.

Macro-Nutrients- Consider these guy the building blocks… the foundation.  These provide energy and primary building blocks for our body. A certain amount is necessary for organ function and muscle building.

• Protein
• Carbohydrates
•  Fat

The amount of energy derived from here is measured in a unit called the calorie. The amount of energy each individual needs varies from one person to another, and therefore the caloric intake varies. Eating too many calories (AKA taking in too much energy) and not burning it will lead weight gain....


But how is it possible that we live in a time where food is so plentiful, and rich in Macro-Nutrients, but so low in Micro-Nutrients? Are we as a society malnourished?


YES! Read part 2 to find out why...

Whole Beet Salad with Goat Cheese

Beets, Greens and Goat Cheese Salad

Perfect beautiful, colorful blend of sweet and bitter, warm and cool- but this isn't just about looks! This salad is packed with health benefits in every ingredient. We're going to focus on the whole, fresh beet...from root to leaf! 

How it Works?

Fresh beets, often sold with their leaves still attached, grow in mild temps in fall and spring. The beet root, the red or golden part, has long been used for its high nutritional content. However, you shouldn't toss the leaves either! They have a unique flavor similar to collard greens or spinach and are packed with just as much nutritional value. Beets have been reported to help:

• The heart: High in fiber, helps to reduce cholesterol and triglycerides by increasing the level of HDL. Also, the nutrient betaine further helps to prevent cardiovascular diseases .
• The liver: Betaines are also good for improving liver function.
• Avoid birth defects: An excellent source of folate, which is vital for proper fetal development, has long been recommended for women who are pregnant or of child bearing age (just in case)
• Prevent certain cancers: Research has shown that beet juice can inhibit cell mutations and slow the rate of tumor development. Beta-carotene in beets also helps to prevent lungs cancer.
• Prevent respiratory problems and colds: Beetroot is a source of vitamin C which helps improve immune function and asthma.  
• Boost energy: The complex carbohydrates are perfect fuel for energy and prolonged sports activities.
• Prevent cataract and macular degeneration: The presence of beta-carotene (vitamin A) helps to prevent age related blindness called cataract.
• Provide an excellent source of B vitamins, iron, manganese, magnesium and potassium.
• The leaves are an super source of carotenoids, flavonoid anti-oxidants, and vitamin A.. in even higher quantities than the roots! Also, the leutin and Vitamin A in the leaves is a powerful combination for eye health and prevention of the deterioration of vision.

Whole Beet Salad with Goat Cheese

• 4 medium beets with leaves - scrubbed, trimmed and cut in half
• Beet leaves, trim heavy stems
• 6-8 oz Spinach or kale
• 2 cloves of garlic, minced or pressed
• 1/4 cup walnuts, halved
• 2 tablespoons maple syrup
• 1/4 cup balsamic vinegar
• 1/2 cup extra-virgin olive oil
• Sea salt and ground black pepper
• 2 ounces goat cheese

Roasting Beets:

1. Preheat oven to 350 degrees F. Place rack in middle of oven.
2. When preparing the beets, trim off the stems (leafy tops) and ends of the beets. Hold on to the leaves (wash with spinach/kale and place in a colander to allow excess water to drain).
3. Toss the beets in a bowl with a tablespoon of olive oil (or enough to coat lightly.) Cover a large baking sheet with aluminum foil and place the beets, in a single layer. Then cover with another sheet of aluminum foil and seal all four sides together.
4. Place in oven and roast approximately 1 to 2 hours (depending on the size of your beets) or until tender. You’ll know they’re ready when you can easily pierce to top with a knife.
5. Remove baking sheet from oven as well as the top aluminum foil sheet. Set aside to cool (while beets cool you can work on the greens). When cool enough to handle, you can peel the skin off easily by hand or using a knife.

Salad Greens:

1. In a large pot, place 2 tablespoons of olive oil and allow to heat. Add Garlic to olive oil and allow to cook slightly for 1 minute (or until aromatic.)
2. Place washed greens in pot and cover. Cook for 3-5 min until wilted. Be careful not to overcook. 
3. Remove from heat, and salt and pepper to taste- don’t use too much salt if you’re adding goat cheese (already salty.)

Glazed Walnuts (optional):

Some people find beets sweet enough, but for those that may want an extra sweet treat, try glazing the walnuts in maple syrup. Otherwise, feel free to toss in as is.

• Place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool.

Putting it all together:

1.   In a large mixing bowl, combine greens, roasted beets, walnuts and goat cheese. Add olive oil and vinaigrette to taste and toss well. 

2.  Serve immediately while the greens are warm. Can be served cool if you prefer, but the warmth of the green base seems to bring out the best flavor of the dish.

New Year Detox!

If you've been reading the FoodieFarmacist Blog then you're probably aware that I'm a huge fan of detoxing at least once or twice a year. New Years is a great time to start! Who doesn't include making healthy changes on their New Year's resolution list?
So why do we need to detox?

•    Toxins are Everywhere: the air we're breathing in, the food we're eating is filled with pesticides, our fish is loaded with mercury, the plastic containers we carry water and leftovers in is also highly toxic... and that's only the a small part of the list
•    Toxins could be causing your symptoms for example: arthritis, allergies, colds & flu, migraines & "fogginess", IBS, psoriasis and other skin conditions. Toxicity and carcinogenic substance overload have even been linked to various forms of cancer!
•    When your body can't get rid of toxins it stores it in your fat tissue making it very difficult to loose fat. If you're having trouble getting rid of that pesky "last 10 pounds" this could be why.
•    Removing the excess toxins from your GI will help your body absorb nutrients more effectively.
 

How to Detox?

This might be easiest answered by saying how not to detox. A detox should not:

•    Leave you feeling like a zombie for days or weeks... you should feel energized and clear headed!
•    Have you running to the bathroom every 10 minutes with diarrhea. This is not only uncomfortable, but could lead to dehydration which is not only dangerous, but also counterproductive since water is vital for the detoxification process.
Although a detox is not a skip through the park and will require self control and dietary restriction, your improved energy , mood and symptoms will help keep you motivated! Working with a qualified nutritionist (that would be me ;) will also help keep you motivated while providing you with tips and tricks to make your diet more interesting throughout the experience!

What's the Plan? I'm IN!

If you're ready to give the detox a shot this January... get in touch with me! I'll be conducting a group Detox Program starting on January 16 to January 26. The group program will include:

1.    The Metagenics Detox Kit includes UltraClear Renew Medical Food and AdvaClear Capsules as well as a shaker and detox guide booklet.
2.    Daily email support and various detox-friendly recipe ideas
3.    Tow group "check-in" sessions by conference call

If those dates don't work for you or you'd prefer to do the detox privately I'd be happy to work with individually.

Please email me to find out more about how to jump start your New Year on a healthier note!

Who Can You Lean On?

I finished a 10-day detox last week. As difficult as it was to give up cheese, the real challenge was explaining to friends why I wasn’t eating any animal meats, caffeine, bread or pasta and why I had to stick to only fruits and veggies. A few friends, used to the buzz word, nodded politely and understood when I said I was doing “a cleanse”. However, there are always one or two people who will proceed to question. Perhaps it’s their way of gaining a better understanding, or playing devil’s advocate, but it puts me in a position where I feel like I need to defend my decision.

It never fails. Every time I try to make a change in my life, there’s someone who’s negative reactions strike a nerve more powerful than my determination. When I plan to do a detox, or change my diet in some way, I dread the reactions of my friends and co-workers more than the foods that I’ll miss out on that I could be enjoying.

Case in point: It’s day 6 of my detox, and I’m trying to enjoy a dessert of sliced pear. But all I can think of is cheese (don’t ask, it’s my weakness!) My friend tells me that- it’s my own fault for deciding to put myself on this “crazy diet.” Ouch… I realize it was my decision, but can’t a girl dream of dairy without being judged?

Now I couldn’t tell you what would have made me feel better, now that I felt deprived and a little hurt. It may have been as simple as if she’d called it what it was- a cleanse, rather than a “crazy diet.” I’m not looking for sympathy here, but I would appreciate the effort to understand the reasons behind my dietary restrictions.

So for anyone about to make a major change in their life (diet related or not,) I offer you these two points to ponder:

1. Even if your change is for the better, there will be those who will find fault with it. There will endless people who don't understand those choices and don't want to acknowledge them.
2. It is incredibly important to have a strong support system and people surrounding you that are accepting of your choices. Negative comments and feedback can be a huge setback for you, especially when you are just starting out on a new path.

I bring it up mostly to demonstrate that point (well, and a little to vent.) When all I wanted was a little brie to go with my pear on detox day 6 (I admit I was feeling a bit vulnerable,) I guess her comment really struck a nerve and got me to thinking. As independent and free thinking as you may be, we are pack animals. We naturally seek the approval and support of those we care about. If we are surrounded by people who question our commitment, who can we fall back to when the road gets rough? Who’s going to motivate you and stop you from quitting?

Do you feel like you have a supportive environment? Do you have instances where you've had to defend your choices when it came to lifestyle and diet? Email me to find out how having a coach can help you get the support and extra push you need to make lasting, healthy changes.