Newsletter October 2024

NEWSLETTER OCTOBER 2024

Hello, Subscriber First Name,

Welcome to the October issue of the Picasso Health & Nutrition newsletter.

I’m so glad you’re here!

When we’re asked to arrive at our lab appointment fasting, it typically means abstaining from eating or consuming caloric beverages for at least 12 hours. We naturally fast each night when we sleep. So, what is intermittent fasting? This month will be an intermittent fasting primer. We’ll learn the types, benefits, contraindications and tips on how to get started.

We’ll end the newsletter with an easy, colorful, one pan veggie and salmon recipe.

Great news! If you’ve missed previous issues of the newsletters, you can now find them on my website, picassohealthandnutrition.com under “Newsletter.”

I would love to hear your thoughts about the content of the newsletter, questions you may have, or ways we might work together. You can reach me at therese@picassohealthandnutrition.com

Happy Autumn!

Here’s to your best health.

Therese

FEATURED ARTICLE

Intermittent Fasting: A Guide to Timing Your Meals for Better Health

What is Intermittent Fasting?

Intermittent fasting (IF) is an eating pattern that alternates between periods of eating and fasting. Unlike conventional diets that focus on what you eat, intermittent fasting is more about when you eat. The idea is to give your body a break from digestion and allow it to enter a fasting state, which can trigger various health benefits.

Types of Intermittent Fasting

Below describe two of the main intermittent fasting approaches

16/8 Method: Fast for 16 hours and eat during an 8-hour window. For example, end your evening meal by 5 PM and fast until breakfast the following morning at 9 AM. Your eating window would be the eight hours between 9 AM and 5 PM.

5:2 Method: Eat normally for five days a week, but consume only 500-600 calories on the other two non consecutive days. For instance, your light eating days may be Monday and Thursday.

What are the Benefits?

Boosts Metabolism: Intermittent fasting can help balance hormone levels that regulate metabolism, particularly by increasing norepinephrine levels, which help break down fat. Short-term fasting has also been shown to increase metabolic rate.

Improves Insulin Sensitivity: During fasting, insulin levels drop, which can make your body more sensitive to insulin when you do eat. This helps improve blood sugar control and can reduce the risk of type 2 diabetes.

Supports Gut Health: Giving the digestive system a break may reduce inflammation and promote a healthier gut microbiome. IF may encourage the growth of beneficial gut bacteria and support processes like autophagy (the body’s way of cleaning out and recycling damaged cells).

Aids in Weight Loss and Maintenance: By reducing the eating window, many people find it easier to consume fewer calories, leading to weight loss. Additionally, intermittent fasting enhances the breakdown of body fat while preserving lean muscle mass, making it beneficial for long-term weight management.

Enhances Cognitive Health: Fasting may increase the production of brain-derived neurotrophic factor (BDNF), a protein linked to brain health, memory, and learning. Studies suggest intermittent fasting may also reduce the risk of neurodegenerative diseases like Alzheimer's.

Improves Sleep Quality: Some people report better sleep patterns when following an intermittent fasting routine. Fasting may promote a more natural circadian rhythm, which regulates sleep-wake cycles, potentially leading to deeper, more restorative sleep.

Other Benefits

Intermittent fasting has also been linked to improved heart health, lower levels of inflammation, and better longevity by promoting cellular repair processes like autophagy.

Contraindications: Who Should Avoid Intermittent Fasting?

While intermittent fasting can be beneficial for many, it’s not suitable for everyone. Individuals who should avoid or be cautious with intermittent fasting include:

Pregnant or breastfeeding women: Fasting can affect nutrient intake needed for the baby’s growth.

People with a history of eating disorders: Fasting could trigger disordered eating patterns.

Those with diabetes or low blood sugar: Fasting can cause blood sugar levels to drop too low, especially in those on medication.

Underweight individuals or those with nutrient deficiencies: Fasting may worsen nutritional deficits.

Children and teens under 18.

Those taking medications such as blood thinners, diuretics, blood pressure medications, or medications that affect your blood sugar

Conditions where small, frequent meals may be advised: such as gastroparesis, GERD, hiatal hernia, post bariatric surgery.

Tips on How to Start Intermittent Fasting

Consult with a Healthcare Provider: Before starting any fasting regimen, it’s wise to talk with a healthcare professional, especially if you have underlying health conditions. Discussion with a nutritionist or dietitian is recommended before starting an intermittent fasting diet to ensure that nutritional needs are met.

Assess your Current Eating Style: When do you typically stop eating for the day? What is the span of time between the last time you eat (midnight snacks count) and the first time the next day? Do you eat between meals?

Choose the Right Method for You: Start with a method that fits your lifestyle. Beginners may prefer the 16/8 method because it's easy to integrate into most schedules.

Start Slowly: Ease into fasting by gradually increasing the fasting window. Easing into an intermittent fast can decrease the possibility of side effects such as weakness, hunger, dehydration, headaches and low blood pressure. Start with a 12-hour fast and work your way up to longer periods. For example, finish your evening meal by 7 PM and eat breakfast at 7 AM the following morning. Continue for a week, see how you feel, then shoot for a 12.5-13 hour fast.

Stay Hydrated: Drink plenty of water, herbal teas, or black coffee during fasting periods to stay hydrated and help curb hunger.

Focus on Nutrient-Dense Foods: When you do eat, focus on whole, nutrient-dense foods that provide lasting energy and nutrition.

Plan ahead: Plan and prep meals ahead of time so you have healthy foods ready to grab when you’re hungry. That way you’ll be less likely to fill up on snacks once your eating window opens.

Listen to Your Body: If you feel overly fatigued, irritable, or unwell, consider shortening your fasting window or adjusting your approach.

Summary

Intermittent fasting can be a powerful tool for improving health, but like any lifestyle change, it should be personalized to your needs and approached with balance and care.

Article References

Can fasting reduce disease risk and slow aging in people?

Impact of intermittent fasting on health and disease processes

Could fasting reset the body’s clock and protect the brain against Alzheimer’s?

Research on intermittent fasting shows health benefits

Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk

Adaptive metabolic response to short-term intensive fasting

FEATURED RECIPE

This easy one pan, fiber rich recipe contains delicious spices, plus end-of-season veggies. Feel free to personalize with your own garden fare.

One Pan Roasted Veggies & Salmon

Serves 4

Ingredients

1 red onion, peeled, halved, and cut in 1 inch chunks

2 medium zucchini, cut in half lengthwise and then sliced in half moons

2 sweet red peppers, de-seeded and cut in 1 inch pieces

1 can chickpeas, drained and rinsed, that's about 14 ounces

2 tablespoons mild olive oil

1 teaspoon Harissa or to taste check this is gluten free if required

4 salmon fillets

chopped flat leaf parsley to garnish

Instructions

Preheat the oven to 400°F.
Arrange the onion, zucchini, red peppers and chickpeas on a baking sheet/sheet pan.
Mix the oil and the Harissa together.
Toss three quarters of the oil and spice mixture with the vegetables.
Spread the vegetables evenly on the baking sheet and place in the oven for 20 minutes.
Remove the pan from the oven and toss the vegetables again with a spatula.
Nestle the salmon fillets amongst the vegetables.
Brush the salmon with the remaining oil and spice mixture.
Bake for 10 minutes for salmon fillets or until the salmon is cooked through and flakes easily with a fork.
Serve garnished with flat leaf parsley

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Watch for my next newsletter in early November.

Thanks again, and take care,

Therese

picassohealthandnutrition.com