How to Sprout Peas

Sprouting peas, beans or grains can improve the nutritional content of your food. Here are a few benefits in short:

  • Sprouting increases bio-available nutrients.
  • Sprouting decreases carbohydrate content from starches, therefore reduces calorie content.
  • Sprouting makes the legume/grain easier to digest and less likely in most cases to cause gas.
  • Sprouting grains can deactivate potent carcinogens.
  • Sprouting can reduce the amount of fat.

There are lots of articles highlighting how the biological processes that happen during sprouting lead to these facts. Rather than repeat the information, check out these articles from The Nourishing Gourmet and Kitchen Stewardship, where you can read about how phytase released in soaking and sprouting leads to the changes we can benefit from.

It is important to research which grains and legumes aren’t good for sprouting, and which should always be cooked thoroughly after sprouting to avoid stomach aches and gas. It’s also good to be aware of safety guidelines for sprouting, as it is very easy to create toxic mould in the damp, dark conditions of sprouting. Here’s more info. on Sprout Safety. Suffice to say, rinse often. Do not consume if your sprouts are slimy or smell weird, or have anything other than shoots growing out of them. Wash thoroughly and follow FDA safety guidelines.

Soaking PeasI prefer to sprout my peas quickly, as the benefits begin as soon as the shoots appear. A lot of articles recommend sprouting for a few days to maximise the benefits, but for me, the longer I wait, the more chance there is that I’ll ruin the batch with some kind of mould. So my sprouting process is about 1.5 days.

Here’s How I Sprout My Peas:
  • Rinse then soak a cup of dried peas in water for about 8 hrs.
  • Rinse the soaked peas and place in a clean linen/muslin bag. Hang the bag in a dry, dark cupboard for about 24 hrs.
  • During the 24 hrs, regularly check on the peas, rinsing the bag to avoid mould formation every few hours.
  • When shoots begin to form, you can remove the peas and wash thoroughly.
  • You can use the sprouts right away, allow them to sprout for longer, or put them in the refrigerator until ready to use.

Here’s a link to my Sprouted Pea Soup recipe. I hope you found this information concise and helpful. Enjoy!

Linen Sprouting Bag

To Soy or Not to Soy?

That is the question!

And the answer continues to remain controversial. There is a wealth of conflicting information online regarding this subject.

As a cancer survivor, British asian, fitness professional and someone who does not consume animal meat or poultry, the subject of soy in food continues to come up. So let me break it down into as short a piece as I can to give you a general sense of it all in plain English from my perspective.

The Good:

Some studies promote its health benefits with statements like:  Soy’s anti-estrogen properties prevent breast cancer, its fiber content can lower colorectal cancer, and in various stages of prostate cancer soy lowered PSA levels. Here’s one such study: MDAndersonorg

Other pluses for soy include its low fat content and high protein content, making it an efficient nutrient, especially in a vegetarian diet.

Many western articles point to asians having lower occurrences of certain types of cancer, reasoning that asians eat a high amount of soy. They use statistics to prove that the two facts are related. Here’s a WebMD article detailing an example of this theory.

Books like the China Study link an asian diet heavy in soy with health benefits.

The Bad:

Some studies show that soy consumption switches on cancer-forming genes, increasing the rate of cancer cell growth; like this one on breastcancer.org

Others provide studies linking soy to miscarriages, hormonal disruptions, infertility, loss of libido and erectile dysfunction; like this one from Dr. Mercola.

Some studies claim too much soy causes dementia and other brain issues, as well as hair loss.

The Middle Ground:

What’s clear is that the jury is out. This information sounds all too familiar: Wine is good for you, then it’s bad. Fat causes heart attacks, so we must eat nothing but carbs. Oh wait, oops, carbs are bad, now fat is back in fashion! Heard this before?

There are easy guidelines to follow here that can also be mirrored when deciding on your fat, sugar, carbs or alcohol consumption too. The rules are quite simple. In fact, there’s really only one:

DON’T EAT TOO MUCH OF IT!

I knew a middle aged woman in Oklahoma some years ago who was overweight and tried every fad diet possible to lose a few pounds. The only thing she didn’t try was sensible portions and moderation. She ended up doing crazy things like downing an entire bottle of olive oil because she read it was “good for your heart”. True story. Not long after this, she had a heart attack.

As with everything, too much of something is bad. But with soy, this statement rings even more profoundly. In an attempt to give us westerners a miracle low fat, non-meat protein substitute that’s easy to produce, the soy industry has given us a soy mutant monster. Soy protein isolate is a component of soy, literally isolated and multiplied to hulk like levels.

Enthusiastic believers in the asian diet ignore the fact that asians also eat a lot of meats, vegetables, fungi, legumes, fruits……. The point really is to look at the amounts and the ratios. They aren’t knocking back pints of soy milk like it’s going out of fashion.

Additionally, if that soy isn’t organic it may be genetically modified for hardiness to be sprayed with Round Up. This means it has probably also been sprayed with said toxic chemicals you’d never want to set foot near, much less consume.

Even if it’s organic, if it isn’t fermented, it contains high levels of phytic acid, an anti-nutrient that leaches vital nutrients from your body, and blocks the uptake of others. Dr. Mercola’s article details this well, but you can find this information in many forms if you google it. Here’s an article from foodforbreastcancer.com that suggests eliminating soy protein isolate from your diet if you are fighting breast cancer.

SoybeansWith all the back and forth, what is one supposed to believe? Conclusive findings don’t appear to be anywhere near in sight. So for myself, I choose to logic my way around the situation. Here is my deductive reasoning:

  • Soy clearly doesn’t actually cure cancer. If it did, we’d all be miraculously cured by now. So there’s no need to start consuming it heavily for its proclaimed health benefits, when I can get my protein from many sources, even if I’m a vegan.
  • Asians traditionally don’t eat unfermented soy products without also consuming some form of seafood or seaweed, which neutralized the phytic acid in the soy, making it safe to eat. So probably eating soy protein isolates and other unfermented soy products doesn’t mimic the Asian miracle diet anyway.
  • If numerous studies tell you something causes cancer, perhaps it is worth listening to that information and investigating it before jumping under the bus and regretting it later.

I choose to eat organic soy and fermented soy products in moderation.  I avoid any foods containing soy protein isolates like the plague; like soy milk and soy burgers. I don’t go near soy beans aka Edamame either. This crop was originally used in between usable crop seasons on fallow land to re-nourish the soil and wasn’t consumed in its bean form. Asians knew it to be poisonous to consume as is. Hence, they developed a way to ferment the bean and make it edible. Here’s an article that I quickly googled referencing this at authorityNutrition.com. Edemame is not fermented! It doesn’t make the cut!

Here is a list of soy based products I personally deem safe:

  • Organic Tofu – but I try to make sure I consume some form of seaweed or seafood along with it. It doesn’t have to be much. And I don’t eat it very often, perhaps once a month as my source of protein. I happen to LOVE tofu, so it’s hard not to eat too much of it to be honest!
  • Organic Miso – fermented soy paste soup, sometimes with seaweed and tofu.
  • Organic Tempeh – Health food stores have a lot of Tempeh burgers/patties to choose from, in various flavors.
  • Organic Soy Sauce – a fermented sauce.
  • Natto is also a fermented soy product that makes the cut, but I don’t personally like it.

Moderation, moderation, moderation!

Be sensible, read articles, make your own decisions based on more than one source.

Crunch Salad with Pan-fried Steelhead Salmon & Asparagus

This is one of my favorite Pescatarian meals. I make variations on this meal frequently, using different salad ingredients, and different types of fish, with different spices or marinades. Rick is great at grilling fish, and I am the veggie wiz, so between us, we prepare and serve this meal in about 20-30 mins.

If you live in South Bay, CA area, I highly recommend a little restaurant in the Rolling Hills Plaza called Fish Bonz that makes an awesome,  reasonably priced version of this. More nationally, California Pizza Kitchen’s Roasted Veggie Salad with Sauteed Salmon is equally delicious.

Ingredients:

  • Kale
  • White Cabbage
  • Radicchio
  • Pea Sprouts
  • Sunflower Seeds
  • Balsamic Vinegar
  • Olive Oil
  • Salt
  • Pepper
  • Asparagus
  • Steelhead Salmon pieces
  • 1/2 tsp Turmeric
  • 1 tbsp Tandoori Masala Powder
  • 1/2 tbsp Garlic Powder
  • 1/2 tps Red Chilli Powder
  • 1/2 tps Ginger Powder

Prepare the Salad:

Finely chop the kale and radicchio. Then grate the cabbage. Toss with sunflower seeds and pea sprouts in balsamic vinegar and olive oil, seasoning with salt and pepper to taste. Cut asparagus and set aside for later.

Marinade & Fry the Fish:

Prepare a marinade by mixing a teaspoon of ground black pepper and salt with turmeric, tandoori masala, garlic, red chilli and ginger powders in amounts listed above. Add 2 tablespoons of olive oil and about 2  tablespoons of water. Blend until mixture is smooth. This will make enough marinade for about 3 portions of fish.

Chop the fish into rough pieces. This gets more marinade on the pieces, for more flavor. You can use right away, or leave in the fridge over night to get a really full flavor. If you eat dairy, you can replace water in this marinade with milk or yogurt to give a creamier marinade.

Heat a pan on medium and add olive oil. Pan fry fish until pieces are fully cooked. With pieces like this, you can easily test how well they are cooked by using the blunt edge of a spatula to push a piece apart. If it falls away easily, it is fully cooked. Small pieces will cook very fast, so don’t walk away from your pan. Over-cooked fish is rubbery, so a big faux pas in my house!

Sear the Asparagus:

Once the fish is cooked, use the oil left in the pan to sear the asparagus. The fish oil and marinade soak into the asparagus wonderfully and really finish off this meal.

Fusion Asian Porridge

This recipe is a fusion between an Indian style Kitcheri and a Chinese style rice porridge, or “jok”. I love both dishes, and sometimes combine them to make the best of both.

Ingredients:

  • Cup of brown rice
  • Cup of Mung Dahl
  • Teaspoon of Turmeric
  • Salt
  • Pepper
  • Sunflower seeds
  • Baby salad greens
  • 2 eggs (optional for non-vegans)
  • Sesame oil
  • Soy Sauce

Instructions:

Bring the rice and dahl to a boil in a large saucepan of water. Then let simmer for a couple of hours, keeping an eye on the mixture and topping it up with more water as it starts to thicken up. Don’t cover it completely, as it will over flow, but partially covering it will stop it steaming dry.

You can speed the process up by cooking it in a pressure cooker. It should take about 20-30 mins to make it this way.

Speed the process up either way by replacing the brown rice with white short-grain rice. But note that the brown rice provides more nutritional value, so is worth the wait if you have the time.

Add turmeric, salt and pepper as the mixture simmers.

In a frying pan, slowly saute the sunflower seeds in olive oil until golden brown, taking care to stir well so both sides of the seeds brown evenly. When browned, set aside to cool.

When the porridge is cooked, the rice should be broken down and the soup should be thick and milky. At this point, crack two eggs into the mixture and stir. If you’re vegan, just skip the egg part.

Once the egg is fully cooked, add lots of salad greens and remove from the heat. Fold the greens into the hot porridge allowing it to wilt gently. Don’t over cook it by leaving it on heat.

Serve the porridge hot, topping with sesame oil, sunflower seeds and soy sauce.

Enjoy!

The Trouble with Folic Acid

We’ve all been told to supplement with Folic Acid by a doctor, nutritionist or other health professional, especially if you’re female and trying to start a family. As a woman doing just that, my fertility specialist as well as my general practitioner both recommended I start supplementing. Both recommended Folic Acid as an 800mg per day supplement, in addition to fortified foods and natural sources.

However, it doesn’t take much digging to realize that Folic Acid isn’t all it’s cracked up to be. So here’s the quick down low on what’s really going on, and why you probably should throw away those Folic Acid pills and multivitamins.

Folic Acid was first synthesized in 1943 and became mandatory in food fortification in 1998 in the USA, after being believed to prevent neural defects (NTDs) in newborns. It has since become a staple supplement for all women of child baring age providing support for red blood cell development, reducing levels of homocysteine in the blood, and supporting the nervous system. Instances of NTDs have indeed gone down as a result of all this Folic Acid making the rounds. Other signs of Folate deficiency are:

  • Anemia
  • Soreness/ulcers on the tongue
  • Skin pigment changes

However, when you ingest Folic Acid, it undergoes a process of reduction and methylation in the liver. Taking in too much of this supplement leaves unprocessed levels of it in your system that may cause harm. Studies from countries that do not fortify food with Folic Acid conclude a link to Folic Acid and numerous cancers, including prostate and colon cancer. Additionally, excess unprocessed Folic Acid in the system appears to mask vitamin B12 deficiency. In studies, combined B12 deficiency and Folic Acid overdosing has led to diagnosis of cognitive decline and anemia. Check out this article by Chris Kresser for more details:

The little known (but crucial) difference between folate and folic acid.

So what’s a girl to do? It turns out that Folic Acid is the synthetic version of Folate. Folate is the term for a group of water soluble b-vitamins otherwise known as B9. It is the natural tetrahydrofolate derivative of the supplement Folic Acid, and is found naturally occurring in food, unlike Folic Acid, which is an oxidised synthetic compound. Am I hammering that point home yet? Folate is naturally occurring and bio-available when ingested, Folic Acid is neither.

This article from Paleo for Women, claims that Folic acid cannot cross the placenta to the fetus, the way natural folate can. So a Folate supplement would benefit your unborn child too.

Natural Sources of Folate:

Romaine lettuce, broccoli, asparagus, spinach, turnips, cauliflower, beets, lentils, chickpeas, all types of animal liver, greens, parsley, okra, mushrooms, lima beans, papaya, oranges, grapefruit, strawberries, raspberries, squash, sunflower seeds, flax seeds, avocado.

…and here’s a nice article on Foods high in Folate on healthline.com.

Solgar Folate
Solgar Folate

If you can’t get enough from your natural diet, you can still supplement with Folate. There are many brands making a Folate dietary supplement. My favorite is Solgar’s Folate 800 MCG (as Metafolin). I use this product as it is suitable for vegetarians. Here’s a link to get it on amazon.com .

Look for the terms “5-methyltetrahydrofolate” or “5-MTHF” on the bottle. Avoid labels that just read Folic Acid, and avoid multivitamins that contain Folic Acid too.

Water Fasting for Health – The down low.

As an ex-athlete, Personal Trainer, cancer survivor and Yoga fanatic, I encounter lots of comments and questions on the subject of fasting from friends and clients, and want to give you a little insight into my experience with this as an avid faster myself.

Why fast?:

Fasting has had controversial reviews over the years, mostly from Western thinking industries, as is the case with fitness professionals, whose goal it is to drive that metabolism every waking moment of the day, with small meals frequently to maximise your calorie burning potential and make sure your body doesn’t eat up that precious muscle tone you’ve worked so hard to get. Of course, these are all valid and accurate things to do, and I myself recommend doing all of it, most of the time.

But about twice a year, it’s good to reset that immune system and give your body a chance to flush out toxins, repair itself, produce new cells and start fresh. That’s where the fast comes in. New scientific studies are emerging reporting that fasting “kick-starts stem cells into producing new white blood cells, which fight off infection”. Check out this article from the British Telegraph on the findings.

Something fasting is NOT about, is weight loss. Weight loss inherently happens from a fast, but it shouldn’t be the reason you are fasting, and fasting should not be attempted if you are underweight, or fighting illness. Suffice to say, after you have fasted, it’s likely you’ll gain back every pound you lost in short order once your diet has been reinstated. Using fasting as a way of crash dieting is dangerous and foolhardy.

Fasting is linked with improvements in mental clarity, as well as boosting or resetting your immune system and reducing cell inflammation – a major factor in fighting things like cancer, hormonal issues and digestive concerns.

But what about my precious muscle tone you might ask? Aren’t I going to hit that caveman starvation level, rock bottom metabolism that everyone talks about? Isn’t my body going to shut down? Not to worry. The benefits of fasting are amazing. Although it is true that you’ll experience SOME muscle loss during a fast, the rate at which it happens is insanely slow, at 0.2kg per day after full Ketosis is reached (at around 3 days). You need to have some level of body reserves to be able to fast and endure muscle loss. If you’re too thin, a competitive athlete or body builder, a water fast might not be for you, and you should probably consider other options like a juice fast. Check out this article for more details.

Basically, for the minuscule amount of muscle tone you will lose in a short water fast, you’ll get so many more benefits. Water fasting 48hrs for women, and 72 hrs for men initiates Ketosis, a fuel burning system your body converts to in times of glucose shortage. Our brains and organs need glucose, usually stored in the blood, supplied by daily intakes of food to maintain our bodies. During a fast, the body switches to using Ketones as a fuel source instead. This happens already during high level workouts, and also during sleep in non-fasting individuals. It’s a naturally occurring process. It is recommended that you fast between 3-21 days for optimum results. Below 3 days, and your body won’t have reached Ketosis. After 3 days, every added day you fast allows your body to consume more dead cells and junk to convert to fuel, cleaning your body. Once you stop your fast, your body will create fresh white blood cells, resetting your immune system.

If you want to learn more about fasting, I recommend Dr. Fuhrman’s book, Fasting and Eating for Health, available on amazon, from which the second article above has also quoted from.

Before your fast:

Since everyone is different, your preparation and activities during a fast will vary, but here’s some tips from my own experience with it.

Choose a time to water fast when you won’t be under high stress, working a lot, under intense physical stress or subject to lots of social events. Your body’s response to fasting can include feeling weak, feeling exhilarated, having no energy, having lots of energy, sleeping better, having insomnia, finding mental clarity and needing to rest a lot. Until you’ve done it yourself, you won’t know what to expect. Apparently, if you are especially over weight, you experience increased levels of energy. I myself experienced weakness and lethargy most of the time during my first fast, but the second time I did it, I experienced clarity of mind and no feelings of hunger for 4 days. My body didn’t purge as expected either. I basically had a pretty uneventful time of it, and just worked, walked my dog and did Tai Chi throughout the fast with no problems.

Other side effects I’ve experienced are fat loss with improved muscle tone, decreased bloating, and lowered cell inflammation. I also believe that with my history of cancer, the resetting of my white blood cells is crucial to my longevity.

Prepare for fasting with fruit and veg
Prepare for fasting with fruit and veg

For my first fast, I chose to fast Friday-Sunday, to avoid social activities or stress. BY my second fast, I chose week days, so I could eat on the weekend. It’s largely psychological, so pick dates that you know are going to be easiest for you and your schedule.

Before fasting you may want to prepare a little. You can graduate into your fast by eating only fruit and vegetables for 1-2 days prior, or even just freshly prepared fruit/veg juices. But you don’t NEED to do this. I think it helps to eliminate at least meat/dairy a day or so before fasting, so your body isn’t so in shock when you drop to just water.

During your fast:

Definitely stay away from food related things. You’ll find yourself wanting to eat your face lotion if it smells nice.

Try to stay busy. Read, meditate, go for walks. Just don’t talk about food! There’s nothing worse than trying to fast if you live with other people who are not fasting. Your sense of smell becomes heightened and the smell of any food whatsoever becomes the best thing you’ve ever smelled. It becomes a moment by moment battle to stay on goal with the smell of delicious food wafting around hours after it has been cooked.

Don’t brush your teeth with toothpaste and don’t oil pull. While on a fast, don’t put anything in your mouth that will stimulate your digestive juices. Brush with water and floss with non-flavored products. This is probably the most unbearable part of fasting for me. My mouth feels horrid. For the first 2 days, it just feels dirty. It is reported that after 4-5 days, your body starts expelling toxins through your skin and mouth. You can experience boils and your tongue will go white with gunk that your body is eliminating. After a couple of days of this, it goes away, and you begin to feel fresher and very alert.

Don’t take a hot bath. I’ve experienced doing this myself, and there are reports of similar responses from others describing dizziness, blindness, palpitations, nausea and shortness of breath. The experience is all temporary, but not pleasant, so best to avoid.  If you do experience this, just lay down, take deep breathes and ride it out.

DRINK LOTS OF WATER. Your body will start to die if you don’t drink enough water! I can’t stress this enough. Water is needed to flush out the toxic waste your body is producing. You also need it just to survive. Sip water constantly throughout the day if you can. I like to heat up water and drink it as if it is tea. My partner enjoys ice water. It’s said room temperature is best, but do what feels good to keep you on track.

Fasting can make me feel a little nauseous at times. Drinking water can make it feel worse. Usually this means I’m doing a lot more cleaning in my body than usual, and I need to stick with it. If I’ve been getting any acid reflux and heart burn, the nauseousness seems worse during the fast. It does however eliminate the acid reflux and heart burn once I return to normal, and my bloating subsides.

Exercise if you feel like it. I exercise gently, as I am generally weak in the legs during a fast. I stick to walking and Tai Chi. My partner will run and walk. He tends to be someone who feels pretty awesome on a fast. You can aid ketosis during a water fast by exercising, so it is worth doing if you have the energy. I suggest you don’t over-do it until you can safely say you understand your own body’s response to fasting.

Listen to your body’s signs to end the fast. Despite how your energy levels feel, your body may tell you when it is time to stop. Let’s not mistake this with your mind’s lack of will to continue. Understand the difference in yourself. Don’t fight your body when it lets you know to end it.

After your fast:

On completing your fast, it is important to gently reintroduce your body to food. Remember, your usual fuel burning systems have converted. You need to give your body time to change them back.

Drink freshly squeezed orange juice
Drink freshly squeezed orange juice

On day 1, drink something like freshly squeezed orange juice to give yourself a good vitamin hit, and introduce your stomach to regular fuel again. Do this first, and wait several hours, continuing to drink lots of water. Then introduce other fruit and vegetable juices throughout the day. Listen to your body. You may be able to convert back to solids by early evening.

On day 2, you can return to solids. I recommend sticking to fruits, vegetables and decaffeinated teas. I enjoy baking a plain sweet potato to sooth my stomach as it gets back to work again. I also like plenty of miso soup, as it is thin and gentle on my stomach.

On day 3, you’re back normal….whatever normal is for you.

If you’re considering a permanent change to your diet, like converting to vegetarian or vegan, doing so after a fast can be a great time to do it. You’ve cleaned up your system and reduced your habitual cravings already, making it easier to stick to your new dietary goals.

If you failed to reach your fasting goals…..not to worry, there’s always another chance to try again in a few months. And the next time around, you’ll know more about yourself, so you’ll be better prepared.

Good luck and enjoy the experience.

 

Water Fasting for Health – The down low.

As an ex-athlete, Personal Trainer, cancer survivor and Yoga fanatic, I encounter lots of comments and questions on the subject of fasting from friends and clients, and want to give you a little insight into my experience with this as an avid faster myself.

Fasting has had controversial reviews over the years, mostly from Western thinking industries, as is the case with fitness professionals, whose goal it is to drive that metabolism every waking moment of the day, with small meals frequently to maximize your calorie burning potential and make sure your body doesn’t eat up that precious muscle tone you’ve worked so hard to get. Of course, these are all valid and accurate things to do, and I myself recommend doing all of it, most of the time.

But about twice a year, it’s good to reset that immune system and give your body a chance to flush out toxins, repair your body, produce new cells and start fresh. That’s where the fast comes in. New scientific studies are emerging reporting that fasting “kick-starts stem cells into producing new white blood cells, which fight off infection”. Check out this article from the British Telegraph on the findings.

Something fasting is NOT about, is weight loss. Weight loss inherently happens from a fast, but it shouldn’t be the reason you are fasting, and fasting should not be attempted if you are underweight, or fighting illness. Suffice to say, after you have fasted, it’s likely you’ll gain back every pound you lost in short order once your diet has been reinstated. Using fasting as a way of crash dieting is dangerous and foolhardy.

Fasting is linked with improvements in mental clarity, as well as boosting or resetting your immune system and reducing cell inflammation – a major factor in fighting things like cancer, hormonal issues and digestive concerns.

But what about my precious muscle tone you might ask? Aren’t I going to hit that caveman starvation level, rock bottom metabolism that everyone talks about? Isn’t my body going to shut down? Not to worry. The benefits of fasting are amazing. Although it is true that you’ll experience SOME muscle loss during a fast, the rate at which it happens is insanely slow, at 0.2kg per day after full Ketosis is reached (at around 3 days). You need to have some level of body reserves to be able to fast and endure muscle loss. If you’re too thin, a competitive athlete or body builder, a water fast might not be for you, and you should probably consider other options like a juice fast. Check out this article for more details.

Basically, for the minuscule amount of muscle tone you will lose in a short water fast, you’ll get so many more benefits. Water fasting 48hrs for women, and 72 hrs for men initiates Ketosis, a fuel burning system your body converts to in times of glucose shortage. Our brains and organs need glucose, usually stored in the blood, supplied by daily intakes of food to maintain our bodies. During a fast, the body switches to using Ketones as a fuel source instead. This happens already during high level workouts, and also during sleep in non-fasting individuals. It’s a naturally occurring process. It is recommended that you fast between 3-21 days for optimum results. Below 3 days, and your body won’t have reached Ketosis. After 3 days, every added day you fast allows your body to consume more dead cells and junk to convert to fuel, cleaning your body. Once you stop your fast, your body will create fresh white blood cells, resetting your immune system.

If you want to learn more about fasting, I recommend Dr. Fuhrman’s book, Fasting and Eating for Health, available on amazon, from which the second article above has also quoted from.

Before your fast:

Since everyone is different, your preparation and activities during a fast will vary, but here’s some tips from my own experience with it.

Choose a time to water fast when you won’t be under high stress, working a lot, under intense physical stress or subject to lots of social events. Your body’s response to fasting can include feeling weak, feeling exhilarated, having no energy, having lots of energy, sleeping better, having insomnia, finding mental clarity and needing to rest a lot. Until you’ve done it yourself, you won’t know what to expect. Apparently, if you are especially over weight, you experience increased levels of energy. I myself experienced weakness and lethargy most of the time during my first fast, but the second time I did it, I experienced clarity of mind and no feelings of hunger for 4 days. My body didn’t purge as expected either. I basically had a pretty uneventful time of it, and just worked, walked my dog and did Tai Chi throughout the fast with no problems.

Other side effects I’ve experienced are fat loss with improved muscle tone, decreased bloating, and lowered cell inflammation. I also believe that with my history of cancer, the resetting of my white blood cells is crucial to my longevity.

For my first fast, I chose to fast Friday-Sunday, to avoid social activities or stress. BY my second fast, I chose week days, so I could eat on the weekend. It’s largely psychological, so pick dates that you know are going to be easiest for you and your schedule.

Before fasting you may want to prepare a little. You can graduate into your fast by eating only fruit and vegetables for 1-2 days prior, or even just freshly prepared fruit/veg juices. But you don’t NEED to do this. I think it helps to eliminate at least meat/dairy a day or so before fasting, so your body isn’t so in shock when you drop to just water.

During your fast:

Definitely stay away from food related things. You’ll find yourself wanting to eat your face lotion if it smells nice.

Try to stay busy. Read, meditate, go for walks. Just don’t talk about food! There’s nothing worse than trying to fast if you live with other people who are not fasting. Your sense of smell becomes heightened and the smell of any food whatsoever becomes the best thing you’ve ever smelled. It becomes a moment by moment battle to stay on goal with the smell of delicious food wafting around hours after it has been cooked.

Don’t brush your teeth with toothpaste and don’t oil pull. While on a fast, don’t put anything in your mouth that will stimulate your digestive juices. Brush with water and floss with non-flavored products. This is probably the most unbearable part of fasting for me. My mouth feels horrid. For the first 2 days, it just feels dirty. It is reported that after 4-5 days, your body starts expelling toxins through your skin and mouth. You can experience boils and your tongue will go white with gunk that your body is eliminating. After a couple of days of this, it goes away, and you begin to feel fresher and very alert.

Don’t take a hot bath. I’ve experienced doing this myself, and there are reports of similar responses from others describing dizziness, blindness, palpitations, nausea and shortness of breath. The experience is all temporary, but not pleasant, so best to avoid.  If you do experience this, just lay down, take deep breathes and ride it out.

DRINK LOTS OF WATER. Your body will start to die if you don’t drink enough water! I can’t stress this enough. Water is needed to flush out the toxic waste your body is producing. You also need it just to survive. Sip water constantly throughout the day if you can. I like to heat up water and drink it as if it is tea. My partner enjoys ice water. It’s said room temperature is best, but do what feels good to keep you on track.

Fasting can make me feel a little nauseous at times. Drinking water can make it feel worse. Usually this means I’m doing a lot more cleaning in my body than usual, and I need to stick with it. If I’ve been getting any acid reflux and heart burn, the nauseousness seems worse during the fast. It does however eliminate the acid reflux and heart burn once I return to normal, and my bloating subsides.

Exercise if you feel like it. I exercise gently, as I am generally weak in the legs during a fast. I stick to walking and Tai Chi. My partner will run and walk. He tends to be someone who feels pretty awesome on a fast. You can aid ketosis during a water fast by exercising, so it is worth doing if you have the energy. I suggest you don’t over-do it until you can safely say you understand your own body’s response to fasting.

Listen to your body’s signs to end the fast. Despite how your energy levels feel, your body may tell you when it is time to stop. Let’s not mistake this with your mind’s lack of will to continue. Understand the difference in yourself. Don’t fight your body when it lets you know to end it.

After your fast:

On completing your fast, it is important to gently reintroduce your body to food. Remember, your usual fuel burning systems have converted. You need to give your body time to change them back.

On day 1, drink something like freshly squeezed orange juice to give yourself a good vitamin hit, and introduce your stomach to regular fuel again. Do this first, and wait several hours, continuing to drink lots of water. Then introduce other fruit and vegetable juices throughout the day. Listen to your body. You may be able to convert back to solids by early evening.

On day 2, you can return to solids. I recommend sticking to fruits, vegetables and decaffeinated teas. I enjoy baking a plain sweet potato to sooth my stomach as it gets back to work again. I also like plenty of miso soup, as it is thin and gentle on my stomach.

On day 3, you’re back normal….whatever normal is for you.

If you’re considering a permanent change to your diet, like converting to vegetarian or vegan, doing so after a fast can be a great time to do it. You’ve cleaned up your system and reduced your habitual cravings already, making it easier to stick to your new dietary goals.

If you failed to reach your fasting goals…..not to worry, there’s always another chance to try again in a few months. And the next time around, you’ll know more about yourself, so you’ll be better prepared.

Good luck and enjoy the experience.