Yom Kippur is coming and people will be fasting. I was asked to put together some information on what will allow people to have a good fast that will allow them to focus on the meaning of the holiday without keeling over from blood sugar fluctuations. Here are a few tips to keep the fast from debilitating you and to keep hunger pains from being a major distraction. (You will still know you are fasting.):
In the weeks preceding Yom Kippur consider shrinking your stomach by reducing portion size. You can get used to less food intake which will lessen the shock.
From the first of Elul, reduce carbohydrates like bread and sugar. This allows your body to get used to not depending on regular sugar rushes. (Starches become sugar within minutes.)
Keep those honey cakes and sugary treats for a sweet new year to the first part of the 10 days before Yom Kippur and only take a little starch the day before. You don’t want to have huge fluctuations in blood sugar.
The day before eat proteins and fats that will not cause your blood sugar to rise and crash. You can prepare with either a meat or dairy meal. Eggs, beans, fish, cheese, chicken, quality meat if you can get it, nuts, butter, and avocado will help maintain your blood sugar. Continue reading Foods and Herbs to Prepare for a Fast→
An article by John Cloud, Why Exercise Won’t Make You Thin on Time.com misses the point of why exercise is important. It is true that exercise only burns an infinitesimal number of calories. If you are into the calories in, calories out frame of mind, you will need to exercise for 10 hours to cover a Big Mac. 20 minutes of jogging barely covers a small chocolate chip cookie. It isn’t even a matter of converting fat to muscle: if you converted 10 pounds of fat to muscle, you would be able to burn an extra 40 calories a day, which isn’t that much. No, the reason to exercise is metabolic, and you need to match that with metabolic eating.
Say you eat an apple which is all sucrose and some fiber. Half of sucrose is glucose and 76% of that burns off at the first pass while 24 % of it goes into the liver where most of it is stored as glycogen and the rest powers mitochondria for energy. Maybe a half a calorie goes through the TCA cycle which will turn into VLDL cholesterol, used to store fat. The other half is fructose of which 72% goes into the liver. The breakdown products of this fructose in the liver is far more pernicious, including uric acid which causes gout and hypertension, but more importantly Continue reading Time Article Misses the Point of Exercise in Weight Loss→
More research showing that coffee is not the brew of the devil. Not only does it prevent Alzheimer’s, it stopped the progression of the disease. But a few caveats: it was caffeine, not coffee; it’s an awfully lot; it was mice, not people and no one asked them if they were jittery.
From the Times of London:
Daily caffeine dose may delay progress of Alzheimer’s, researchers say
Most people with blood sugar problems have noticed that carbohydrates raise blood sugar, often followed by a crash. The various low carbohydrate diets- Atkins, South Beach, Anti-Inflammation Diet, and even the Zone- do somewhat better at weight loss compared to a low calorie diet, but really excel at keeping blood sugar levels stable, lowering triglycerides, lowering blood insulin, and even cholesterol.