Grilled or Pan-seared Lamb Steak makes a quick and easy Fast Day (FD) recipe in less than twenty minutes, start to finish. Join Brian Hall of Fast Days Healing Days, as he explains two different methods to cook this Mediterranean blockbuster. Enjoy grilled or pan-seared lamb steak, over and over again. It makes great leftover wraps, too.
Tag: nutrition
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Shamalama Lamb Steak
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Potato Conversion Infographic
Do you have a need to know how to pick lower calorie or lower carb potato choices? Fluffy Chix Cook came up with a handy conversion chart of the most common low calorie/low carb potato substitutes. The ingredients contain nutritional information for a 3 ounce (85 gram) raw weight measure. and Fluffy Chix explains the reasons why raw measurement of ingredients may just be the smartest option when calories and carbs are important. Read the Full Article.
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Moroccan Lettuce Cups (aka Wraps)
Where do you find a drool-worthy spice blend capable of breathing life into your dull, boring Fast Day (FD) meals without a bunch of cooking or hoopla? Do you want to know how to instantly introduce serious flavor to FD meats, fish, seafood and veggies? The easiest way to add serious flavor is to use a spice blend. But beware, all spice blends are not created equal. The spice blends at the store often travel with unwanted guests like sugar, msg, “natural flavors” and even sand! So find out what’s so great about making your own Ras El Hanout (Moroccan Spice Blend) and why it sent Susie T. of Fast Days Healing Days into a tizzy of ecstasy! Learn how to make your own shop-keeper blend.
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Moroccan Spice Blend – Ras El Hanout
Join Susie T. of Fast Days Healing Days as she explains why it’s better to make your own spice blend such as Ras El Hanout, a Moroccan Spice Blend that literally means, “head of shop,” or the storekeeper’s blend. With just a little bit of time, you’ll develop your own special house blend and will find yourself, curiously using it every day, in every dish!
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HIIT (High Intensity Interval Training): Benefits With Weight Loss and Disease Risk
[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Jan 15| 2014[/tabtext] [/tabcontainer] [tabcontent] [tab]THE EVERY OTHER DAY DIET
“Is high intensity interval training more effective for weight loss and disease risk reduction when compared to aerobic exercise?”
High intensity interval training (HIIT) involves repeatedly exercising at a very high intensity (90% heart rate maximum) for 30 seconds to several minutes, separated by 1-5 minutes of recovery (either no or low intensity exercise).
Several studies indicate that HIIT may be more effective for lowering blood pressure, glucose and cholesterol levels when compared to aerobic training. Some studies even suggest that HIIT is easier to stick to when compared to aerobic exercise. Whether HIIT is better for weight loss and weight maintenance is not clear, however, since only a few studies have examined this.
All in all, if this type of exercise interests you, I would suggest giving it a try. However, I would recommend that you first meet with a personal trainer to learn how to do this type of training correctly, since it’s a lot more complicated than regular aerobic exercise.
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Notes: That’s awesome information, Dr. Varady. Thanks!!
Fast Days Healing Days is happy to answer generic questions about the EOD diet or alternate day fasting in the comments section of this post. To ask Dr. Varady a question regarding the EOD diet or this post, please visit her Facebook Fan Page and direct your questions to her. Be sure to visit Dr. Varady’s EOD Diet website.
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Do EOD and 5:2 Help Lower IGF-1 Levels?
[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Jan 15| 2014[/tabtext] [/tabcontainer] [tabcontent] [tab]THE EVERY OTHER DAY DIET
Mark asks: “Do EOD and 5:2 help to lower IGF-1 levels?”
IGF-1 (insulin-like growth factor-1) is a hormone that looks like insulin, and plays an important role in growth. High blood levels of IGF-1 are thought to be harmful, as they are correlated with aging and increased cancer risk.
Recent findings from our lab show that 12 weeks of EOD helps to lower IGF-1 (when a person achieves at least 5% weight loss).
A lot of people start 5:2 to lower their IGF-1 levels (since Michael Mosley lowered his using 5:2). In the study by Harvie et al., the effect of fasting on IGF-1 was tested. This study shows that fasting two consecutive days per week for 24-weeks has no effect on IGF-1 levels. I’m not sure, but is this finding discussed in the “Fast Diet” book? I’ve attached the Harvie et al. article here for those who are interested…
Thanks for the great questions!
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Notes: Dr. Varady discusses in her book, The Every Other Day (EOD) Diet, that these types of questions are part of her mission in teasing out the effects of every other day dieting. For instance, she freely talks about the need for studies that help separate the actual effect of the fasting from the effects of losing weight. The idea is it’s possible the decrease in IGF-1 comes not from fasting but directly because of at least a 5% weight loss.
From Fast Days Healing Days perspective, it’s true that whether or not EOD, ADF, or 5:2 actually reduce IGF-1 through the diet’s mechanics, these diets provide powerful alternative lifestyles that offer help to many, resulting in thousands, losing 5% or more of their body weight and realizing health benefits as a result-including reducing IGF-1 levels.
Fast Days Healing Days is happy to answer generic questions about the EOD diet or alternate day fasting in the comments section of this post. To ask Dr. Varady a question regarding the EOD diet or this post, please visit her Facebook Fan Page and direct your questions to her. Be sure to visit Dr. Varady’s EOD Diet website.
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Long Tall Lemonade
Glucomannan powder provides the thickening power and hunger-busting action in this gluten-free, diabetic friendly, primal, Fast Day (FD) libation. Take a break from water with Susie T’s chemistry experiment made good!
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Concrete Fast Day Meal Examples
[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Jan 14| 2014[/tabtext] [/tabcontainer] [tabcontent] [tab]THE EVERY OTHER DAY DIET
Sarah asks: “Can you please provide concrete examples of what we should be eating on the 500 calorie diet days?”
Great question. As you’ve probably read in previous posts, I would recommend 70-80 grams of protein and plenty of non-starchy vegetables on diet day. I personally like to have a salad with chicken. I like that this meal is filling, it takes a while to eat, and it’s high in protein, fiber, vitamins and minerals. Just make sure you measure out your dressing though! Salad dressings are sneaky high-calorie foods. If you’re not into chicken, tuna is also a great option as this food is almost 100% protein.
However, since everyone has different food preferences, we included dozens of 400-500 calorie meal options in the book (EOD Diet) (original recipes and prepared food items) to make diet days easier.[/tab] [/tabcontent] [/tabs]
Notes: It’s sometimes hard to get in 70-80 grams of protein, especially in a single meal. Here are some common amounts of protein and serving sizes:
8 ounces Roasted Chicken Breast, meat only without skin – 73 grams protein, 372 calories
9 ounces Roasted Pork Tenderloin, meat only, no fat – 68 grams protein, 424 calories
9 ounces Roasted Turkey Breast, meat only without skin – 67 grams protein, 444 calories
8 ounces Roasted Beef Bottom Round, meat only, no fat – 62 grams protein, 497 calories
12 ounces Boiled Shrimp, meat only, no shells – 71 grams protein, 337 calories
10 ounces Sockeye Salmon, wild caught (raw weight) – 60 grams protein, 476 calories
12 ounces Snapper, wild caught (raw weight) – 70 grams protein, 340 calories
4 cups Egg Beaters – 76 grams protein, 400 calories
6 large Eggs – 38 grams protein, 444 calories
42 ounces Silken Tofu – 71 grams protein, 425 caloriesWe are happy to share some of our near zero calorie Sauces and Dressings that make protein feel more satisfying.
(Here’s a confession. On FD instead of following Dr. Varady’s protein recommendations which are very good recs, I try to get the CDC minimum requirement, which for me is between 46-60 grams per day. Remember the CDC number is a minimum, not an optimum! And protein requirements vary by individual based on LBM (Lean Body Mass), sex, age, activity, state of health, etc. It’s just easier for me to eat the CDC amount because I prefer the bulk of veggies and a bit of fat with less protein on Fast Days (it’s a personal preference). The CDC amount gives me enough calories leftover to add some beautiful, bulky low calorie and low glycemic index veggies into the meal with a bit of a sauce for flavor and a dash of healthy fats. Fast Days Healing Days is also working all the time to bring you new Meal Plans to help inspire you to create your own!
Fast Days Healing Days is happy to answer generic questions about the EOD diet or alternate day fasting in the comments section of this post. To ask Dr. Varady a question regarding the EOD diet or this post, please visit her Facebook Fan Page and direct your questions to her. Be sure to visit Dr. Varady’s EOD Diet website.
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Smoked Gouda Turkey Club Wrap
More low calorie, nutritious, dude-food from Brian Hall of Fast Days Healing Days, that doesn’t taste like it’s low calorie or nutritious. When meals-in-minutes are important on Fast Days (FDs), Brian whips up a wrap and calls the meal, “Done!” Using low calorie cheese and meats and filling leafy greens add bulk to the FD, while delicious low calorie Secret Sauce adds bold flavor.
