weight loss

Intermittent fasting made easy.

Intermittent Fasting

Posted on by Female IQ

(“Intermittent Fasting” audio version)

To those of you who think intermittent fasting is just another fad diet, I respectfully say, “Not so fast.” For starters, it’s not a diet because it does not restrict the foods you eat. Instead, it is a food eating pattern that cycles between time spans of eating and not eating. For seconds (see what I did there), fasting is an ancient practice that has been credited with several health benefits. Over time, the list of benefits has grown. Here are 10:

  • Hormone balance.
  • Reduction of oxidative stress and inflammation of the body.
  • Better brain health and possibly the prevention of Alzheimer’s disease.
  • Weight loss, specifically belly fat.
  • Improved digestion.
  • Improved sleep.
  • Reduction of insulin resistance, lowering your risk of type 2 diabetes.
  • Improvement of numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels.
  • The initiation of autophagy, a cellular waste removal process which involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time.
  • Possibly cancer prevention.

Try This:

  1. Aim to have dinner at 6 – 7 p.m. so that breakfast is between 10 – 11 a.m. Note: This means no supplements, snacks or drinks after dinner that have more than 20 calories.
  2. In the morning, you can sustain yourself with low-impact options like detox tea (0 calories), plain (or with just a splash of no sugar added milk or creamer) coffee (~25 calories), 4 ounces of celery juice (~20 calories), and 4 ounces of kombucha (~20 calories) — just to name a few examples.
  3. Pick the days you want to fast. For me, I only fast Monday through Friday so that I have the weekends off. Also, I do not fast before a rigorous workout like running over 6 miles.
  4. Let those you typically eat with know you are on a fasting schedule and that there are other ways to commune such as sitting down and having tea together or going on a walk.

—Becca Edwards, founder of Female IQ

Note: For the full-length article, check out CH2.

A Celery Juice Concoction

The Skinny on Celery Juice

Posted on by Female IQ

(“The Skinny on Celery Juice” audio version)

I try to never go bananas over new health crazes—or any crazes, really. However, after hearing all the hype about celery juice, I decided to give it a go about a year ago.

Over time, I developed my own celery juice concoction with cilantro, ginger, apples and lemons (and pre-made beet juice for post workouts). It has become an integral part of my morning ritual (along with a small glass of kombucha and cup of matcha green tea) and is something I recommend to my wellness clients. Here’s what you need to know:

Celery Provides 10 Essential Nutrients

  1. Vitamin K
  2. Vitamin C
  3. Folate
  4. Manganese
  5. Calcium
  6. Riboflavin
  7. Magnesium
  8. Vitamin B6
  9. Water
  10. Electrolytes

Top 10 Health Benefits of Celery (Dr. Axe)

  1. Helps lower high cholesterol.
  2. Lowers inflammation.
  3. Prevents or treats high blood pressure.
  4. Helps prevent ulcers.
  5. Protects liver health.
  6. Benefits weight loss.
  7. Boosts digestion and reduces bloating.
  8. Contains antimicrobial properties that fight infections.
  9. Helps prevent urinary tract infections.
  10. May help protect from cancer.

Try This:

Step 1: Healthy living is best achieved when we plan ahead. Juicing every morning is unrealistic for many of us so try making a batch instead. To make my celery juice concoction, juice one bag of organic celery stalks, one bunch of organic cilantro, one nub of ginger root, one lemon and two organic apples. Pour the mixture into three 6-ounce mason jars. (Yes, juice over time loses some of its nutrients, but again we are saving time.)

Step 2: Each morning, on an empty stomach, drink the celery concoction and wait an hour before eating or drinking anything else.

Step 3: Follow up with your favorite energizing drink like green tea or coffee with ghee.

—Becca Edwards, founder of Female IQ