Mom On The Glow: March 2018

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<span style="font-family: Arial, Helvetica, sans-serif;">You’ve probably been seeing these two nutritional approaches
popping up more on more on</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> social media, and perhaps among your friends! People
are jumping on board. The evidence supporting these methodologies is gaining
momentum. But which of these approaches, if any, is right for you?</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq8E4vphet-iglhUOAM1Lrqg1PRWtgb4O_KidDBI4bTUB5v784SQ3Kpr1Unksp2xsKmge0uMcEwfORyWcaCU_5g369HTojhnlLnrqmfrW51c1Acf3mIx-5mT-anyHMjniV4EE9GssGpeBw/s1600/RoastTomatoTurkeyBites.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq8E4vphet-iglhUOAM1Lrqg1PRWtgb4O_KidDBI4bTUB5v784SQ3Kpr1Unksp2xsKmge0uMcEwfORyWcaCU_5g369HTojhnlLnrqmfrW51c1Acf3mIx-5mT-anyHMjniV4EE9GssGpeBw/s320/RoastTomatoTurkeyBites.jpg" width="180" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">Let’s start with <b>Intermittent Fasting (IF)</b>. There is a
several different approaches to fasting, the most popular being the 16/8
method, where food is consumed in an 8 hr. eating window (say noon-8pm),
followed by a 16 hr. fasting window. Some people enjoy a weekly 24 fast
(usually dinner to dinner), while others practise the 5:2 method, where 5 days
a week you eat normally, and 2 days a week you restrict your calories to
roughly 500-600 cal. If you want to read more about the health benefits of IF
and how to actually incorporate IF into your life, I’ve written a manual on how
to do it <a href="http://momsontheglow.blogspot.ca/p/a-naturopathic-doctors-guide-to.html">safely HERE</a><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fasting has many health benefits. Literally dozens. The
simplest explanation is that when your body is not working at having to ‘digest’,
it can focus on all the other tasks that need to be taken care of – like repair
work, building of new tissue and cleaning up unhealthy cells.<span style="mso-spacerun: yes;">  </span>Not to mention allowing the body to use its
stored energy (fat) as an energy source during that time. So yes, you get the
fat-burning benefits!<o:p></o:p></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Some of the benefits people report:</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-increased
energy<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-improved
productivity & mental clarity (during fasting)<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-ability to
bust through weightloss plateaus<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-convenience<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-lessening
of digestive distress like heartburn, gas and bloating.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-improved healing time</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-bouncing back quicker after illness</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-improved overall state of health</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Intermittent
Fasting is something I started using about 3 yrs ago and I absolutely love it
to this day. It has brought ease into my life, taken pressure off my mornings,
improved my productivity in the mornings and has improved my metabolic
flexibility. Not to mention…I’m not thinking about food ALL DAY LONG. To read
more about my journey with IF, read this previous blog <a href="http://momsontheglow.blogspot.ca/2016/11/intermittent-fasting-naturopathic-guide.html">HERE.<o:p></o:p></a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So that
brings me to the ketogenic diet.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I think that intermittent fasting and keto go hand in hand, and you’ll often see people who </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1baDkMg8xwczWyPcy-xQtgJ2cplZNTZ4ItsnNAMNYZMr4A31z8iemiVea0PzZLFsfF3S9gy09TkZN8StWcCqdZGB8NFITCNqQxAgQXrtRyYifU8uX0uS4OqxZEZ_uwxry1SeA8STSRAK-/s1600/chiapudding.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1126" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1baDkMg8xwczWyPcy-xQtgJ2cplZNTZ4ItsnNAMNYZMr4A31z8iemiVea0PzZLFsfF3S9gy09TkZN8StWcCqdZGB8NFITCNqQxAgQXrtRyYifU8uX0uS4OqxZEZ_uwxry1SeA8STSRAK-/s320/chiapudding.jpg" width="225" /></a></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">use both
in the ketogenic community. The premise of the ketogenic diet is that by
removing carbohydrates/sugars from the diet, and eating more (healthy) fats,
you are forcing the body to ‘adapt’ to using fat as a fuel source. Most of us
are not comfortable doing this, and our fat burning organ (the liver) hasn’t
fired up the enzymes needed to do this EFFICIENTLY. <o:p></o:p></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I personally
used Intermittent Fasting for 2 years BEFORE doing keto, at which point the
keto diet was a natural transition that made sense. I was already comfortable
burning fat during my fasting hours, which seemed to help me transition into
ketosis a little easier, without the crazy symptoms of ‘keto-flu’ (carbohydrate
withdrawal). </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Both IF and keto support the ability to BURN FAT vs. SUGAR as a
fuel source. I would probably say that using a ketogenic diet helped me become ‘fat-adapted’
(the state where your body EASILY uses fat as a fuel source just like it would
use glucose from carbohydrates). </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The huge benefits of fat adaptation has been
that I no longer feel weak or dizzy when I haven’t had ‘some carbs’ (I used to
eat VERY frequently, like every 2 hrs).<span style="mso-spacerun: yes;">  </span>In fact, after having a higher fat meal
(without the carbs which mess us blood sugar), I can usually go hours without needing
to eat, or constantly thinking about food. The stable energy is amazing. The
mental clarity is wonderful. And yes, I still eat carbs, but TIMED very
differently now than in the past – I’m no longer a slave to them so to speak. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">And
I definitely have improved metabolic flexibility…I’m better able to go back and
forth between burning sugar and burning fat. My body is more efficient. I still
use Intermittent fasting with my keto diet, and when I’m cycling out of keto, Intermittent
Fasting remains what I fall back on to still feel my best. It’s an amazing
tool.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Here’s some
of the reasons people try a keto diet:</b><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-weight-loss
plateaus<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-hormonal
imbalance (PMS or irregular menses)<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-mental
fog<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-constant
hunger & cravings<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-low
energy or motivation<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-skin
breakouts<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-mood
swings<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-blood
sugar imbalance<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-frustration
with never feeling satisfied<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Things to be
aware of…like with any other ‘diet’ there are so many versions of the keto
diet. Some are not necessarily healthy. The way I approach keto as a naturopath
(and one who works primarily with women) is very different than ‘classical keto’.
I take the approach of respecting a woman’s hormones, her thyroid health and
her ability to figure out what works best for HER. I teach my women to eat
intuitively rather than have them counting their calories. We set guidelines
that are flexible, and we figure it out together!<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">If you’re
curious and want to read more about our next session (March 23) you can do so <a href="http://momsontheglow.blogspot.ca/p/next-session-starts-monday-october-16.html">BY CLICKING HERE!</a><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So the long and
short of it that is that either approach has clear benefits, and you can
effectively use one or BOTH to help you feel your best and improve your overall
health. You have to decide what fits into YOUR life, what your current health goals are, and which approach would make the most sense 'at this moment' in your life. You can give different things a try - that's what life is about. You are not committing to doing these things forever, but gaining some amazing nutritional tools is never a bad thing! Stay open minded and test things out for yourself!</span></div>
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Intermittent Fasting OR Keto? What's the best strategy?

You’ve probably been seeing these two nutritional approaches popping up more on more on social media, and perhaps among your friends! ...

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