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Month: February 2019

Dishing It Up for February 2019

Toronto Holistic Nutritionist Laurie McPhailDishing It Up serves up a selection of stories, studies & so on from the world of wellness & nutrition each month.

In this month’s issue of Dishing It Up…

Uncovering a “Smoking Gun” of Biological Aging
Eating Processed Foods Tied to Shorter Life
A 3rd Poultry Producer Recalls Chicken That May Contain Rubber or Wood
9 Good Things That Happen From Drinking A Daily Glass of Wine
All the Ways We’ll Beat the Winter Blues This Season

Here’s a taste of each from the sampler platter…

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Fasting Forward into February

Toronto Holistic Nutritionist Laurie McPhail FastingAs a holistic nutritionist, I am constantly reading to keep abreast of the latest science in nutrition, health and wellness.  I have been focusing on fasting recently.  Many of my clients are concerned about metabolic issues such as too much weight around the middle, elevated blood sugar, high triglycerides and so on.  As there is compelling evidence that fasting is an effective way to remedy these issues, I took a deep dive, fasting forward into February.

Throughout January, I binged on fasting, gobbling up every word of several books, articles and studies.  And as I never recommend anything to my clients that I haven’t done myself (so I can better understand and support their efforts), I also did a month of twice-weekly 24-hour fasts.  My lucky husband was part of this experiment as well!  On Mondays and Wednesdays, we did not eat until 24 hours after we had finished eating dinner the night before.  So after my month of feasting on the research and fasting from food, this is just a brief look into the fascinating world of fasting …

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Fasting Mimicking Menu for February

I have been experimenting with intermittent fasting throughout January as part of my research for my next blog post, Fasting Forward into February. So I am tempted to joke that February’s Menu of the Month is “nothing”, but I wouldn’t want to let you down.  🙂

Toronto Holistic Nutritionist Laurie McPhail Fasting Mimicking Menu

Instead, I’ve created a sort of fasting mimicking menu for you.  You can sign up here to receive the recipes.  I say “sort of” since this isn’t in accordance with the Fasting Mimicking Diet that you may have heard of.  What it does do is mimic an aspect of fasting in that it reduces the release of insulin in your body.

Insulin is the hormone needed to move the sugar that comes from the food you eat from your blood and into your cells where it is used for energy. Insulin also directs the storage of excess sugar to regulate blood sugar levels.

All foods stimulate the release of insulin.  When you are fasting, there is no insulin release because you aren’t eating any food.  When you consume fat, however, there is very little insulin release.

So this menu is pretty fat-forward (I guess I should have called it Fat-Forward into February).  I hope this leaves you hungry for my upcoming blog post, Fasting Forward into February. I will discuss why it is so beneficial to lower both the quantity and frequency of insulin released by your body.  In the meantime, I hope you enjoy these recipes.  And do please share them with family and friends!

Fasting Mimicking Menu

Breakfast: Overnight Paleo N’Oats (N’Oats as in “no oats” – this is all nuts & seeds)
Lunch: Cream of Broccoli, Kale & Spinach Soup (the creamy coconut milk and high fibre content of this soup makes it very satisfying)
Dinner:  Creamy Spinach & Sun Dried Tomato Chicken (where the recipe notes offer suggestions for more carbs, for this purpose just don’t do it…if you must, the cauliflower “rice” from January’s menu is the way to go)
Fasting instead of feeding?  Pressure Cooker Bone Broth (bone broth is recommended during fasting protocols to meet electrolyte requirements and prevent dehydration)

Join The Nutritional Reset community here to receive this month’s menu today (as well as each month to come)!  And read on for some nutritional tidbits about a few featured foods from the recipes…

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