For those of you who fasted on Yom Kippur, did you know that there are lots of health benefits associated with fasting? It can be 24 hour fasting, intermittent fasting, 16 hour fasting, 13 hour, any break you give to your body and your digestive system is great. I try to fast at least 12 hours each day, from 6 pm until 6-10 am the next morning. Here are some of the many benefits according to authority nutrition:
- Intermittent fasting changes the function of cells, genes and hormones. When you don’t eat for a while, your body initiates important cellular repair processes and changes hormone levels causing blood levels of insulin to drop, facilitating fat burning, muscle gain, cellular repair removing waste material from cells, changes to genes related to longevity and protection of disease.
- Lose Weight and Belly fat
- Reduce insulin resistance, lowering your risk of type 2 diabetes
- Reduces Oxidative stress and inflammation in the body
- Beneficial for Heart Health
- Cellular repair
- May help prevent cancer
- Good for your brain
- May help prevent Alzheimer’s disease
- May extend your lifespan, helping you live longer
Go easy on your body when you break your fast. Start with a cleanse. I like to start every morning with water, a lemon cleanse and a fruit. However, post YK fasting, you’re going to be quite hungry after fasting 25 hours. So start easy, and have light foods. I suggest starting with lots of water to hydrate your body. Have melon and fruit. And then have some lighter foods. Here are some suggestions and recipes from my kitchen this week:
Amazing Kale Salad
• 1 bunch kale, removed from stem, washed, drained, chopped small
• A bit of good quality olive oil
• 1 lemon squeezed
• 1 cap apple cider vinegar
• A few sprinkles of braggs amino acid
• A small handful of sliced almonds
Massage all ingredients for 3-4 minutes till soft, and green color pops.
Optional – I like to add:
• 1 half packet of steamed TJ Lentils (it softens kale taste and adds protein)
• 2 spoons of Dave’s fermented radish salad (adds a delicious pickled flavor and so many health benefits – but you can use any fermented veggie you have)
• A spoon of Dave’s ginger diced veggie (I like the health benefits so i add it)
• A few slices of TJ ready made beets (they add color and flavor)
Tasty Bean Salad
• Any beans you like, I do black beans as they’re beneficial for type A
• A few slices of beets
• A few sunflower seeds sprinkled (optional)
• Diced cucumbers for crunchiness, but next time I might omit that – it’s just okay in this.
• Flavor with: Good quality olive oil, sea salt, thyme, 1 squeezed lemon, anything else you want.
• Mix and enjoy.
Super Easy and Delicious Baked Brown Rice Quinoa Veggie Casserole
• Preheat oven to 400 or 450
• In a 9×13 baking dish add:
• 3 cups of brown rice/quinoa mix
• 6 cups water (or less if you like)
• Sea salt to your taste
• Lots of sliced button mushrooms
• 3/4 bag shredded TJ broccoli medley (optional)
Bake for 1-2 hours covered, until it’s ready. I like it a bit over-baked so it turns crusty on the ends! When ready, remove from oven, uncover and add:
• 3 cubes frozen basil
• 1 cube frozen cilantro (optional)
• Some braggs amino acids (adds great flavor on rice)
• More salt if needed and any other flavoring spices that you like
• A few sprinkles good quality olive oil
Mix and spoon on to a plate.
Once on plate, I like to top it with a fermented veggie. My latest favorite fermented veggie is Kymchi by Wildly Fermented. It’s the best I have ever had, filled with amazing veggies and flavor, and a little spicy. I add it to everything. (Fermented veggies are great to have with every meal – enhances gut health and good bacteria in your gut.)
Or skip the post-fast food and make a super food smoothie or a refreshing drink.
Each one is filled with about 15 super foods and super herbs which many of you may not even have in the house. Suggestion: Keep a stash of some great smoothie add ins and every time you make a smoothie, throw a bit of each in for a really nutritious drink. Ie: reishi or chaga mushrom powder, maca, chia seeds, hemp seeds, flax seeds, cacao powder, goji berries (adds great color, flavor and natural sweetener).
Some of my collection – and I don’t recommend putting everything in one smoothie but I was in one of those moods that more is better:) Not necessarily;), but it was a fun! I always make too much of everything, so to maximize use and prevent oxidation I put some in 1 cup containers in freezer right away for a quick smoothie later.
Left: This is what I put in the red fruit smoothie
Right: This is what I put in the brown chocolate smoothie, plus not pictured: bulletproof brain octane oil which I added in as well.
Tip for this week:
Try a new healthy recipe or smoothie and see how you feel. Plus expand your stash of super foods and herbs and sneak them into yours and your kids drinks.