February 23, 2021

Facts About Fasting

Should we fast?

Shoulder we go through all the hunger pains and stresses, deprive ourselves of food and our life source?

The answer is yes yes yes….

But hold on, how long should we fast for, 12, 24, or 36 hrs?

Is it just a case of restricting our daily calories or do we just delay our first meal of the day?

There are so many different ways to fast, but here are a few reasons why we fast.

When we fast or restrict our calories the body releases growth hormone. Growth hormone is the fountain of youth for the body. It promotes muscle growth, repair, and anti aging. Unfortunately, it declines as we get older.

Fasting will also use up all our blood sugars and then tap into our fat storage for energy. Great for weight loss and controlling blood sugar levels.

When fasting for long enough the body will go into a catabolic state. Although this seems scary, a bodybuilders nightmare actually has great health benefits and could be life saving.

When the body enters into a catabolic state it will use all the old and damaged cells first for its energy.

This is good news as not only does it make way for new cells to be produced it eliminates the damaged cells which have the potential to turn cancerous.

Fasting has been around for centuries and many religious beliefs have embraced it. It is also part of the Mediterranean diet and lifestyle which we fully embrace.

A good entry level way to fast is time delayed eating. This is where your first meal is at 10 am and your last meal is at 6 pm with only water in between, any other fluids will affect the fasting process.

From there you can experiment with a longer fast from once a week to every 3months.

The other beneficial side affect of fasting is how mentally strong you become and surprisingly how much energy you have. So give it a try, it’s a great way to kick start your healthy habits, become mentally strong, and trigger off some natural anti aging.

Fast Facts about Fasting:

  • Improves function of cells, genes, and hormones
  • Induces loss of body fat
  • Controls blood sugar levels & type 2 diabetes
  • Reduces oxidative stress and inflammation
  • Induces cell repair
  • Increases levels of endorphins
  • Induces detoxification process
  • Recalibrates your hunger demand signals
  • Increases growth hormone

Eggs & Tuna with Green Beans

July 23, 2025
Eggs & Tuna with Green Beans 2 servings | 25 minutes  INGREDIENTS 4 Egg 2 cups Green Beans (trimmed) 2 tbsps Mayonnaise 1 1/2 tsps Red Wine Vinegar 1 can Tuna (drained) 2 stalks Green Onion (chopped)  METHOD Place the eggs in a saucepan and cover with cold water. Cover and bring to a boil. Turn off the heat and let it stand covered for 12 minutes. Drain and run cold water over the eggs until cool enough to handle and peel. Cut the eggs in half and set aside. Meanwhile, place the green beans in a steamer basket over boiling water and cover. Steam for three to five minutes. Run under cold water, drain, and set aside. Whisk together the mayonnaise and red wine vinegar. Divide the green beans, eggs, tuna, and green onions onto a plate. Add the dressing on top and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately two eggs, half a can of tuna, and one cup of green beans. More Flavor: Add salt and pepper, parsley, and tomatoes. Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained. Nutrition Facts ​ ​ Amount per serving ​ 309 calories 30gs protein 13gs carb 16gs fat

Ham & Cheese Stuffed Chicken

July 16, 2025
Ham & Cheese Stuffed Chicken 2 servings | 30 minutes INGREDIENTS 10 ozs Chicken Breast (boneless, skinless) Sea Salt & Black Pepper (to taste) 3 ozs Sliced Ham 2 ozs Mozzarella Cheese (shredded) 1/16 oz Avocado Oil Spray (divided) 2 cups Mixed Greens METHOD Preheat the oven to 400°F (205°C) and line a large baking sheet with parchment paper. Cut the chicken breasts in half, lengthwise to create a pocket in each chicken breast. Do not cut all the way through. Season the chicken all over with salt and pepper. Layer the ham and cheese into the chicken breasts. Place the chicken onto the baking sheet and spray with avocado oil. Bake in the oven for 20 to 25 minutes or until the chicken has cooked though. Serve with mixed greens and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is one stuffed chicken breast and about one cup of mixed greens. More Flavor: Spread some pesto sauce into the chicken. Additional Toppings: Top with parsley and parmesan cheese. Avocado Oil Spray: One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray. Nutrition Facts ​ ​Amount per serving​ 315 calories 48gs protein 5gs carb 12gs fat

Garlic Butter Steak, Edamame & Asparagus

July 9, 2025
Garlic Butter Steak, Edamame & Asparagus 2 servings | 20 minutes INGREDIENTS 2 cups Edamame Pods 10 ozs Flank Steak (sliced very thinly against the grain) 2 tbsps Tamari (divided) 2 tsps Cornstarch 2 tsps Avocado Oil 2 tbsps Water 2 tbsps Butter 2 Garlic (clove, minced) 2 cups Asparagus (woody ends trimmed, chopped) METHOD Bring a large pot of salted water to a boil. Place the edamame pods in the boiling water and cook for three minutes, stirring occasionally. Drain and rinse and set aside. In a bowl, mix together the steak with half the tamari and cornstarch. Heat a large wok over medium-high heat. Add the oil. Once hot, add the steak in a single layer, working in batches if needed. Cook for one minute, undisturbed. Flip and cook for one more minute. Remove with a slotted spoon and set aside. Remove the wok from the heat and let cool slightly for one minute. Return over medium heat and add the water, butter, and garlic. Toss to combine. Add the edamame, asparagus, and remaining tamari and cook for three minutes, tossing often. Add the steak and toss everything together. Divide onto plates and enjoy!  Notes Leftovers: Refrigerate in an airtight container for up to two days. Serving Size: One serving is approximately one cup of edamame, one cup of asparagus, and 3/4 cup of steak (sliced). More Flavor: Add chili flakes. Serve Ii With: As is, or with rice on the side. Nutrition Facts ​ ​Amount per serving​ 531 calories 46gs protein 24gs carb 30gs fat