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Calories: 578, Carbohydrate: 24 grams, Protein: 56 grams, Fat: 31 grams
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Firecracker Salmon
Servings: 4IngredientsFor the salmon:1 ½ pounds salmon2 tablespoons avocado oil or olive oil2 tablespoons reduced-sodium tamari sauce2 tablespoons balsamic vinegar1/2 tablespoon honey3 cloves garlic, finely minced1 teaspoon red pepper flakes1/2 teaspoon cayenne pepper1 teaspoon freshly grated gingerFor the peach salsa:1 avocado, diced1 peach, diced3 tablespoons finely diced red onion1 jalapeño, seeded and diced2 tablespoons finely diced cilantro1 lime, juicedSalt & freshly ground black pepper, to tasteDirectionsMake your salmon marinade: In a small bowl whisk together avocado oil, soy sauce, balsamic vinegar, honey, garlic, crushed red pepper, and ginger.Add your salmon to a large bowl skin side up (so that the salmon sits in the sauce) and pour marinade over the top. Cover and place salmon in the fridge for no more than 1 hourAdd your salmon to a large bowl skin side up (so that the salmon sits in the sauce) and pour marinade over the top. Cover and place salmon in the fridge for no more than 1 hourOnce ready to bake salmon, preheat your oven to 400 degrees F. Place salmon on a large baking sheet lined with parchment paper, and place marinated salmon skin side down. Bake for 15-20 minutes or until salmon easily flakes with fork.Top salmon with peach avocado salsa and serve with brown rice, black rice quinoa, or extra veggies for a full meal.
Blackberry Chia Seed Pudding
Servings: 1, Prep Time: 10 min, Cook Time: 0 minIngredients0.25 cup [60 ml] Organic Unsweetened Almond Milk2 tbsp [28 g] Chia Seeds1 cup [144 g] Blackberries1 scoop [24 g] Organic Pea Protein0.5 tbsp [3.5 g] Chopped Walnuts1 slice [42 g] Sprouted Grain Bread0.25 tbsp [4 g] Almond ButterDirectionsSmash the blueberries in a bowl using a fork until there are no large pieces left.Add the almond milk, chia seeds, and pea protein to the bowl with the blueberries and mix until combined. Refrigerate overnight to allow the pudding to set.Top the blueberry chia seed pudding with chopped walnuts and whole blueberries. Serve with sprouted grain bread and spread with almond butter.Nutrition InfoCalories: 433, Fat: 19g, Carbs: 46g, Protein: 28g, Fiber: 23g, Sugar: 10g
Health Benefits of Fasting
Fasting, particularly intermittent fasting (IF), has become a widely adopted practice for its numerous health benefits. While fasting can improve overall health and support weight management for both men and women, understanding the physiological and hormonal differences between genders is crucial for optimizing results.Health Benefits of FastingResearch and anecdotal evidence have revealed several health benefits of fasting, supported by scientific studies:1. Weight Loss and MetabolismFasting helps reduce calorie intake by limiting eating windows, leading to a caloric deficit. Studies suggest that fasting can enhance fat-burning by increasing metabolic rate and improving insulin sensitivity. The body’s natural transition to using fat as fuel during fasting helps promote weight loss.Key Study: A 2020 review published in Cell Metabolism demonstrated that intermittent fasting improved weight loss and metabolic health in both overweight and normal-weight individuals.2. Improved Blood Sugar ControlFasting can help regulate blood sugar levels by decreasing insulin resistance. This is particularly beneficial for individuals with prediabetes or type 2 diabetes. By giving the pancreas a "rest," insulin efficiency improves, reducing blood sugar spikes.Key Study: A 2019 study in The Lancet Diabetes & Endocrinology found intermittent fasting to be effective in reducing hemoglobin A1c levels in individuals with type 2 diabetes.3. Reduced InflammationChronic inflammation is a root cause of many diseases, including heart disease, cancer, and autoimmune disorders. Fasting has been shown to reduce markers of inflammation such as CRP (C-reactive protein) and TNF-alpha.Key Study: A 2019 study in Scientific Reports highlighted the anti-inflammatory effects of fasting in reducing pro-inflammatory cytokines.4. Enhanced Heart HealthFasting can improve cardiovascular health by lowering risk factors such as high blood pressure, cholesterol levels, and triglycerides. It promotes a healthy lipid profile, thereby reducing the risk of heart disease.Key Study: A 2017 study in Nutrition and Aging reported improvements in LDL cholesterol and blood pressure in individuals practicing intermittent fasting.Gender-Specific ConsiderationsThe effects of fasting differ between men and women due to hormonal and physiological variations. Dr. Mindy Pelz, an expert in women’s health and fasting, emphasizes these differences:1. Hormonal DifferencesWomen’s hormonal cycles involve estrogen, progesterone, and kisspeptin—a protein highly sensitive to energy intake. Prolonged fasting can disrupt hormonal balance, particularly in women of reproductive age, leading to irregular menstrual cycles or fertility issues.Insight: Dr. Mindy Pelz suggests women adopt fasting schedules aligned with their menstrual cycles, avoiding prolonged fasts during the luteal phase when hormonal support is critical.2. Stress ResponsesFasting activates stress pathways like cortisol. Women may experience heightened stress responses compared to men, potentially leading to fatigue, anxiety, or sleep disturbances.Insight: Shorter fasting windows (12–16 hours) may be more suitable for women, reducing stress while maintaining benefits.3. Blood Sugar RegulationWhile men often experience improved blood sugar control through fasting, some studies indicate that prolonged fasting can impair blood sugar stability in women. This variation may stem from hormonal fluctuations and differences in insulin sensitivity.Recommendations for WomenWomen can maximize the benefits of fasting by tailoring their approach:1. Adopt Modified Fasting MethodsThe Crescendo Method: Fasting 12–16 hours on non-consecutive days provides flexibility and minimizes stress on the body.Cycle-Based Fasting: Align fasting with menstrual cycles. For example, practice shorter fasts during the luteal phase and longer fasts during the follicular phase when insulin sensitivity is higher.2. Focus on Nutrient-Dense FoodsBreaking fasts with nutrient-dense, whole foods helps replenish essential vitamins and minerals. Prioritize protein, healthy fats, and complex carbohydrates to stabilize blood sugar and reduce cravings.3. Professional GuidanceConsulting a healthcare professional or nutritionist ensures that fasting aligns with individual health goals, particularly for those with underlying health conditions or hormone-related concerns.ConclusionFasting offers a powerful tool for improving health, from weight management to heart health and inflammation reduction. However, gender-specific considerations are essential to optimize its benefits. Women, in particular, should adopt a personalized approach to fasting that respects their hormonal rhythms and physiological needs. As Dr. Mindy Pelz emphasizes, mindful fasting tailored to individual circumstances can help both men and women harness its full potential.ReferencesLongo, V. D., & Mattson, M. P. (2014). Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism, 19(2), 181–192.Sutton, E. F., et al. (2018). Early Time-Restricted Feeding Improves Insulin Sensitivity. Cell Metabolism, 27(6), 1212–1221.e3.Mindy Pelz, D.C. (2024). Fasting for Women: A Guide to Using Fasting for Hormonal Balance.Patterson, R. E., & Sears, D. D. (2017). Metabolic Effects of Intermittent Fasting. Annual Review of Nutrition, 37, 371–393.
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