February 23, 2021

Facts About Fasting

Should we fast?

Shoulder we go through all the hunger pains and stresses, deprive ourselves of food and our life source?

The answer is yes yes yes….

But hold on, how long should we fast for, 12, 24, or 36 hrs?

Is it just a case of restricting our daily calories or do we just delay our first meal of the day?

There are so many different ways to fast, but here are a few reasons why we fast.

When we fast or restrict our calories the body releases growth hormone. Growth hormone is the fountain of youth for the body. It promotes muscle growth, repair, and anti aging. Unfortunately, it declines as we get older.

Fasting will also use up all our blood sugars and then tap into our fat storage for energy. Great for weight loss and controlling blood sugar levels.

When fasting for long enough the body will go into a catabolic state. Although this seems scary, a bodybuilders nightmare actually has great health benefits and could be life saving.

When the body enters into a catabolic state it will use all the old and damaged cells first for its energy.

This is good news as not only does it make way for new cells to be produced it eliminates the damaged cells which have the potential to turn cancerous.

Fasting has been around for centuries and many religious beliefs have embraced it. It is also part of the Mediterranean diet and lifestyle which we fully embrace.

A good entry level way to fast is time delayed eating. This is where your first meal is at 10 am and your last meal is at 6 pm with only water in between, any other fluids will affect the fasting process.

From there you can experiment with a longer fast from once a week to every 3months.

The other beneficial side affect of fasting is how mentally strong you become and surprisingly how much energy you have. So give it a try, it’s a great way to kick start your healthy habits, become mentally strong, and trigger off some natural anti aging.

Fast Facts about Fasting:

  • Improves function of cells, genes, and hormones
  • Induces loss of body fat
  • Controls blood sugar levels & type 2 diabetes
  • Reduces oxidative stress and inflammation
  • Induces cell repair
  • Increases levels of endorphins
  • Induces detoxification process
  • Recalibrates your hunger demand signals
  • Increases growth hormone

Mushroom & Chive Omelette

By Zina Stone • February 12, 2025
 Mushroom & Chive Omelette 1 serving | 15 minutes INGREDIENTS 1 tbsp Butter (divided) 2 cups Mushrooms (sliced) 1 tbsp Chives (chopped) 4 Egg METHOD Heat half of the butter in a pan over medium heat. Add the mushrooms and cook for five to seven minutes until the mushrooms have softened. Add the chives and transfer to a plate to set aside. Whisk the eggs in a small bowl. Heat the remaining butter in the pan. Add the eggs and cook until almost set. Place the mushrooms on one half of the omelette and fold the other half over top. Remove from heat and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Dairy-Free: Use oil instead of butter. Additional Toppings: Add cheese and/or fresh herbs. Make it Fluffy: For a fluffier omelette, whisk the eggs with milk or water. More Veggies: Add spinach or kale. More Flavor: Add garlic, onions, red pepper flakes, hot sauce, and/or salt. Nutrition Facts ​ ( Amount per serving ​) 431 calories 31g fat 8g carbs 2g fiber 5g sugar 31g protein 775mg cholesterol 295mg sodium 5mg iron

Egg & Chorizo Wraps

By Zina Stone • February 6, 2025
Egg & Chorizo Wraps 2 servings | 15 minutes INGREDIENTS 6 ozs Chorizo (casing removed) 4 Egg 2 ozs Cheddar Cheese (shredded) 2 Brown Rice Tortilla 2 tbsps Cilantro (roughly chopped, optional) METHOD In a large cast-iron skillet over medium heat, add the chorizo and break it apart until crumbled. Cook for about seven to nine minutes, until cooked through. Remove with a slotted spoon, set aside, and lightly wipe out the skillet with a paper towel. In a small bowl, whisk the eggs and add the cheese. In the same pan over medium heat, add the egg mixture and cook, stirring often with a spatula until fluffy and cooked to your liking. Divide the egg mixture into the tortillas and top with chorizo and cilantro. Enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is one tortilla. Dairy-Free: Omit the cheese or use nutritional yeast or dairy-free cheese instead. Additional Toppings: Salsa, avocado, black beans, onions, tomatoes, and/or bell peppers. Nutrition Facts ​ ​( Amount per serving ​) 538 calories 27g fat 38g carbs 5g fiber 5g sugar 32g protein 399mg cholesterol 686mg sodium 5mg iron

Air Fryer Green Pepper Tuna Melts

By Zina Stone • January 28, 2025
Air Fryer Green Pepper Tuna Melts  2 servings | 15 minutes INGREDIENTS 2 cans Tuna (drained) 2 tbsps Red Onion (finely chopped) 1 stalk Celery (finely chopped) 2 tbsps Capers (chopped) 1/3 cup Mayonaise 1/2 tsp Black Pepper (freshly ground) 2 Green Bell Pepper (large, quartered, seeds and stem removed) 2 ozs Cheddar Cheese (shredded) METHOD Preheat the air fryer to 375oF (190oC). In a bowl, combine the tuna, onion, celery, capers, mayonnaise, and black pepper. Stuff the peppers evenly with the tuna mixture and top with cheese. Place the stuffed peppers in the air fryer basket and cook for three to five minutes or until the cheese is melted. Enjoy! NOTES Leftovers: Best enjoyed immediately or refrigerate in an airtight container for up to two days. Serving Size: One serving is equal to four pieces. Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained. More Flavor: Add parsley and/or dill. Add chopped pickles and hot sauce. Nutrition Facts ​  (​ Amount per serving ​  ) 541 calories  39g fat  9g carbs  3g fiber  4g sugar  40g protein  103mg cholesterol  1048mg sodium  3mg iron
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