Fast-5 Diet and Lifestyle: October 2011

Monday, October 31, 2011

Re: [fast5] Re: Fast on! Fast off!

I think part of this also is that your body uses up Vit C in reaction to stress, and cold is a stress. So is sunshine, actually, and sunshine uses up Vit C. Anyway, I have found that taking a nice dose of Vit C in the morning prevents heart palpitations and makes me generally more able to handle cold OR sunshine.

I wonder about the kind of "cold drinks" the people were drinking in the study though. In the US, "cold drinks" are usually sodas, which are high in phosphate and citric acid, and usually fructose. It would be interesting to test this with just iced tea or water with some salts in it. But one interesting factoid: according to the reporter in "Factory Girls", the Chinese ... who are way skinnier than Americans, even where they are eating plenty of calories ... have a cultural aversion to drinking water. I expect some of this comes from the previous lack of clean water, a worldwide problem. If your main drink though is "hot tea", then that's a pretty warming drink.

On Mon, Oct 31, 2011 at 8:28 AM, RickS <no3rdseat@gmail.com> wrote:

This is interesting Dr Bert. I just read a blurb on cold air and the immune system by Dr Gabe Mirkin:

"Breathing cold air turns on your immunity. Your immunity is supposed to attack and kill germs, but as soon as the invading germ is gone, your immunity is supposed to shut down until the next attack. If it remains active, it causes inflammation, a condition in which your immunity attacks your own body to damage your blood vessels, joints and other tissues. Researchers at the German Research Center for Environmental Health in Neuherberg showed that exposing men, who had previously had heart attacks, for five consecutive days to colder weather increased blood levels of three markers of inflammation: C-reactive protein, interleukin-6 and fibrinogen (Epidemiology, May 2008). This could explain why heart attacks occur more commonly in the winter. Cold temperatures also increase blood pressure."

-Rick

--- In fast5@yahoogroups.com, "thentor" <bherring@...> wrote:
>
> In the "study of one" category, another suggestion applies only to those who typically drink most of their beverages cold or on ice, and especially to those who work in an air-conditioned workspace. Drinking cold beverages may signal the brain, (the hypothalamus "set point" controller) that the environment you're in is much colder than it really is, and so the hypothalamus may add to appetite to build or maintain fat reserves to deal with the a cold winter that isn't really there. The experiment would be to avoid cold (particularly iced) beverages for about 4-6 weeks and see if there's any noticeable change.
>
> Why do I think it might matter? Iced drinks are a relatively new fashion as homes acquired freezers and ice makers, then ice dispensers over the last few decades. Iced drinks are much more popular in the USA than in Europe. Obesity follows a similar pattern. In a world where we spend most of our time in air-conditioned/heated comfort, we may be inadvertently signaling our brains that it's freezing cold outside, in which case putting on extra weight to make it through the winter would be a good idea.
>
> If you work outside or exercise to the point of breaking a sweat frequently, your body's probably getting enough messages that it's warm to balance out the cold messages from cold drinks.
>
> Bert

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Re: [fast5] Breaking the plateau

A couple of thoughts:

I agree about good fats. But the thing that strikes me about your food choices is the protein choices. Fish and eggs are amazing fat suppressants.

Also, a number of people, especially in the US, lose weight when they go low-carb. But the leanest people, around the world, are the ones who are eating a diet consisting of mainly rice or millet or sorghum or tapioca. All high-glycemic starches! My own theory is that "carbs" are a kind of red herring ... the starch is only an issue if your body already has problems with insulin resistance. In China, males matched for exercise level, were skinnier in China even though they ate more calories than their American counterparts.

Now, one of the things that sets of insulin resistance is high levels of iron in the diet. In the US, most starchy foods have added iron in them. Most of the diets used by body builders, to build muscle and lose fat, seem to be low in processed starches (hence way lower in iron) and stress "white meat" and eggs ... i.e. the low-heme iron foods. Also they take stuff like whey powder, which is an iron blocker. The Sumo diet though, which is designed to put on fat, stresses high-heme foods (beef and pork), traditionally cooked in an iron pot no less!

Wheat is another thing that seems to muck up the ol' appestat, although it works quite differently. If you look at the weight loss diets though, again you'll see way less wheat recommended ... except in the Sumo diet, which stresses wheat noodles.

I say this because it's another thing to toss into the experimentation pile. The diet that is working for you has some interesting features in it, and it's good to figure out what those are, to keep the weight from coming back. Iron blockers might be a big key in diet. Beer and soda pop both increase iron absorption; so does fruit and Vit C. But tea blocks iron. So does calcium, and chili peppers.

So the features I see that might be helping in the food list you posted:

- Good protein (eggs and fish: awesome for satiety)

- Low-iron foods (especially "enriched" starches)

- Iron blockers (tea and spices: esp. with meals that have meat)

- Good fats

- Plenty of veggie fiber (helps stabilize gut function, helps with hunger).

Another thing I might add is some vinegar ... you probably have some on your salad, but vinegar is known to have anti-fat and insulin-regulating properties, though no one seems to know what exactly makes it work.

On Mon, Oct 31, 2011 at 9:01 AM, RickS <no3rdseat@gmail.com> wrote:

I've been at just around 170lbs for the last year or so and Fast-five definitely lets me maintain well. But I've been twiddling my thumbs, hoping that the last 5-10 pounds would come off. I've been eating very low carb, loading up on meats and eggs, organs, green vegetables, all that sort of thing. But my body just likes 170. I was reading something by Dr Ron Rosedale about manipulating the endocrine system to reduce your hunger by concentrating on eating "good fats" like the ones in avacados, fatty fish, omega-3 eggs, tree nuts, olive oil, etc, and eating only the protein absolutely necessary- usually between 50-85 grams per day. So I've been doing Rosedale's diet along with Fast-5. I basically eat no more than 15-20 grams of protein per hour of my window, unlimited "good fat", and the few carbs are made up of only low carb high fiber vegetables like leafy greens, broccoli, brussel sprouts, and the like. I like him because he stresses that carbs are not essential nutrients and the only thing good about vegetables is that they're not actually BAD for you. ;)

Since I started tempering the amount of protein eaten at a sitting and increased the amount of omega-3, ALA, MUFA, PUFA, etc, my abs have become noticeably more defined and it feels like I'm finally breaking through that plateau!!

So how this breaks down for me is the following:

5:00pm
Big salad with two hard boiled eggs, handful of walnuts, some salsa and a big scoop of guacamole on top. I used to have wine or beer with my meal but since I've been eating like this, I hardly drink anymore!! So usually water or black tea with dinner.

6:00pm
A handful of almonds and a few blackberries or blueberries.

7:00pm
A handful of macadamia nuts. Hot tea.

8:00pm
A can of mustard or olive oil sardines. Water.

9:00
Maybe a hard boiled egg or two and a sheet of nori. More tea or water.

10:00
Not hungry at all. If I feel the need to snack I'll grab a little bag of Trader Joe's wasabi or Thai almonds.

This isn't hard and fast and generally shifts around every night, but it gives you a general idea of what I'm doing that seems to be working for me. Oddly, I would have eaten half of the Halloween candy that my wife buys for Halloween by now. Haven't touched it. Haven't even thought about it!

Cheers!
-Rick

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[fast5] Breaking the plateau

I've been at just around 170lbs for the last year or so and Fast-five definitely lets me maintain well. But I've been twiddling my thumbs, hoping that the last 5-10 pounds would come off. I've been eating very low carb, loading up on meats and eggs, organs, green vegetables, all that sort of thing. But my body just likes 170. I was reading something by Dr Ron Rosedale about manipulating the endocrine system to reduce your hunger by concentrating on eating "good fats" like the ones in avacados, fatty fish, omega-3 eggs, tree nuts, olive oil, etc, and eating only the protein absolutely necessary- usually between 50-85 grams per day. So I've been doing Rosedale's diet along with Fast-5. I basically eat no more than 15-20 grams of protein per hour of my window, unlimited "good fat", and the few carbs are made up of only low carb high fiber vegetables like leafy greens, broccoli, brussel sprouts, and the like. I like him because he stresses that carbs are not essential nutrients and the only thing good about vegetables is that they're not actually BAD for you. ;)

Since I started tempering the amount of protein eaten at a sitting and increased the amount of omega-3, ALA, MUFA, PUFA, etc, my abs have become noticeably more defined and it feels like I'm finally breaking through that plateau!!

So how this breaks down for me is the following:

5:00pm
Big salad with two hard boiled eggs, handful of walnuts, some salsa and a big scoop of guacamole on top. I used to have wine or beer with my meal but since I've been eating like this, I hardly drink anymore!! So usually water or black tea with dinner.

6:00pm
A handful of almonds and a few blackberries or blueberries.

7:00pm
A handful of macadamia nuts. Hot tea.

8:00pm
A can of mustard or olive oil sardines. Water.

9:00
Maybe a hard boiled egg or two and a sheet of nori. More tea or water.

10:00
Not hungry at all. If I feel the need to snack I'll grab a little bag of Trader Joe's wasabi or Thai almonds.

This isn't hard and fast and generally shifts around every night, but it gives you a general idea of what I'm doing that seems to be working for me. Oddly, I would have eaten half of the Halloween candy that my wife buys for Halloween by now. Haven't touched it. Haven't even thought about it!

Cheers!
-Rick

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[fast5] Re: Fast on! Fast off!

This is interesting Dr Bert. I just read a blurb on cold air and the immune system by Dr Gabe Mirkin:

"Breathing cold air turns on your immunity. Your immunity is supposed to attack and kill germs, but as soon as the invading germ is gone, your immunity is supposed to shut down until the next attack. If it remains active, it causes inflammation, a condition in which your immunity attacks your own body to damage your blood vessels, joints and other tissues. Researchers at the German Research Center for Environmental Health in Neuherberg showed that exposing men, who had previously had heart attacks, for five consecutive days to colder weather increased blood levels of three markers of inflammation: C-reactive protein, interleukin-6 and fibrinogen (Epidemiology, May 2008). This could explain why heart attacks occur more commonly in the winter. Cold temperatures also increase blood pressure."

-Rick

--- In fast5@yahoogroups.com, "thentor" <bherring@...> wrote:
>
> In the "study of one" category, another suggestion applies only to those who typically drink most of their beverages cold or on ice, and especially to those who work in an air-conditioned workspace. Drinking cold beverages may signal the brain, (the hypothalamus "set point" controller) that the environment you're in is much colder than it really is, and so the hypothalamus may add to appetite to build or maintain fat reserves to deal with the a cold winter that isn't really there. The experiment would be to avoid cold (particularly iced) beverages for about 4-6 weeks and see if there's any noticeable change.
>
> Why do I think it might matter? Iced drinks are a relatively new fashion as homes acquired freezers and ice makers, then ice dispensers over the last few decades. Iced drinks are much more popular in the USA than in Europe. Obesity follows a similar pattern. In a world where we spend most of our time in air-conditioned/heated comfort, we may be inadvertently signaling our brains that it's freezing cold outside, in which case putting on extra weight to make it through the winter would be a good idea.
>
> If you work outside or exercise to the point of breaking a sweat frequently, your body's probably getting enough messages that it's warm to balance out the cold messages from cold drinks.
>
> Bert

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Thursday, October 27, 2011

[fast5]

I've been at my goal weight for a while but I definitely believe a later start time is the key. The later in the day I start the less I eat.

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Tuesday, October 25, 2011

Re: [fast5] Day 4... Going strong

>> Oh and one more thing, whst tge heck is "poor mans soda" anyway???

OK, so I don't have to keep writing this, I got smart and just posted it!

Here is my current compilation (I'll likely add to it later, if I think

of anything, and add more links):

http://eatingoffthefoodgrid.blogspot.com/2011/10/appetite-hints.html

On Tue, Oct 25, 2011 at 5:25 AM, dhgirl2006 <dhgirl2006@hotmail.com> wrote:

I tried to post the other day, but my message got cut. Getting used to a new phone lol. Anyway, yes, Heather's information is great. I definately want to incorporate these ideas in my diet at some point. While adjusting, Im just going to eat whatever Im craving. One thing at a time. I found when I wake up in the morning Im pretty hungry and mayve its the thought of how much longer I need to go before I can eat. Once I have my coffee, black with 1 sweet n low, I feel a little better. During the day I try to keep busy, and drink lots of water. I had a coke zero and thst seemed to break up the nothing flavor. Yesterday I had a diet Sunkist and it tasted like I was having a snack. Helped during that last 2 hours. About3:00 I start really getting hungry. Im not sure if it is just the huger, or the knowing it will be soon that I can eat! I think the strangest part is that subconcious feeling every once in a while, especially at noon (lunchtime) thinking. Ok what am I going to have for lunch. Then realizing, oh yeah, nothing! Lol. And there have been a few occasions that I was ready to take a bite of something my daughter was esting and then stoping myself...saying to myself. Omg, I totally forgot!'. It makes me realize how much grazing I really did. Shocking how much that adds up. I want to try to just eat one meal and a snack. And it to be overall healthy, but then on the otherhand, I just want to eat anything while I can. Im very conflicted about this. During the last hour of the window my husband and kids are like Mom you should est something. And Im like, Im not really hungry, I dont want to eat unless I feel hungry. Then they respond just do it, you will regret it. Lol. By morning, when Im hungry, I usually do. :). But to be honest, I know, even if I completely pounded food, by morning I would still feel hungry. I cant wait until the 3 weeks mark so I can really see if it works on me. I started at 132. Then I was 130 then yesterday 128 then today 130. So I know you arent supposed to weigh yourself and Its just water weight and will keep fluctusting, but I csnt help myself. So I will just keep on keeping. Oh and one more thing, whst tge heck is "poor mans soda" anyway???
Thanks again Heather and everyone else that posts. Good luck to all!

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[fast5] Re: Day 4... Going strong

Its a shame so many think of an "eating window", instead of continuous FASTING hours.

One big fatty meat or eggs meal will take care of those who falsely believe they can't make it through the night

Just think waist size, instead of scales

Someone mentioned Skinny Cow treat

Go with a full fat. cow and get over the fat. is fattening. brainwashing............Good animal fat. is Filling. and gives fasting. stamina.

Barnaby

--- In fast5@yahoogroups.com, "dhgirl2006" <dhgirl2006@...> wrote:
>
> I tried to post the other day, but my message got cut. Getting used to a new phone lol. Anyway, yes, Heather's information is great. I definately want to incorporate these ideas in my diet at some point. While adjusting, Im just going to eat whatever Im craving. One thing at a time. I found when I wake up in the morning Im pretty hungry and mayve its the thought of how much longer I need to go before I can eat. Once I have my coffee, black with 1 sweet n low, I feel a little better. During the day I try to keep busy, and drink lots of water. I had a coke zero and thst seemed to break up the nothing flavor. Yesterday I had a diet Sunkist and it tasted like I was having a snack. Helped during that last 2 hours. About3:00 I start really getting hungry. Im not sure if it is just the huger, or the knowing it will be soon that I can eat! I think the strangest part is that subconcious feeling every once in a while, especially at noon (lunchtime) thinking. Ok what am I going to have for lunch. Then realizing, oh yeah, nothing! Lol. And there have been a few occasions that I was ready to take a bite of something my daughter was esting and then stoping myself...saying to myself. Omg, I totally forgot!'. It makes me realize how much grazing I really did. Shocking how much that adds up. I want to try to just eat one meal and a snack. And it to be overall healthy, but then on the otherhand, I just want to eat anything while I can. Im very conflicted about this. During the last hour of the window my husband and kids are like Mom you should est something. And Im like, Im not really hungry, I dont want to eat unless I feel hungry. Then they respond just do it, you will regret it. Lol. By morning, when Im hungry, I usually do. :). But to be honest, I know, even if I completely pounded food, by morning I would still feel hungry. I cant wait until the 3 weeks mark so I can really see if it works on me. I started at 132. Then I was 130 then yesterday 128 then today 130. So I know you arent supposed to weigh yourself and Its just water weight and will keep fluctusting, but I csnt help myself. So I will just keep on keeping. Oh and one more thing, whst tge heck is "poor mans soda" anyway???
> Thanks again Heather and everyone else that posts. Good luck to all!
>

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[fast5] Re: Psychology

Are you still losing weig either way?
--- In fast5@yahoogroups.com, "andy030144@..." <andy030144@...> wrote:
>
> Tell me if this makes sense....
>
> If I do the 5-10 window I almost always eat too much and I always eat at
> 9:45 even if I'm not hungry.
>
> But....
>
> If I tell myself I'm not doing Fast-5 and I am instead doing Fast-till-5 and
> just eat normally until bed time I eat half the amount and almost always
> only eat between 5 and 8 with no problem whatsoever.
>
> Now and then I'll eat something before bed which is outside the F5 window
> but my average hours of eating for the week are below 35 (5*7) which is the
> point anyway.
>
> Its just weird.
>
> Andy
>

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[fast5] Day 4... Going strong

I tried to post the other day, but my message got cut. Getting used to a new phone lol. Anyway, yes, Heather's information is great. I definately want to incorporate these ideas in my diet at some point. While adjusting, Im just going to eat whatever Im craving. One thing at a time. I found when I wake up in the morning Im pretty hungry and mayve its the thought of how much longer I need to go before I can eat. Once I have my coffee, black with 1 sweet n low, I feel a little better. During the day I try to keep busy, and drink lots of water. I had a coke zero and thst seemed to break up the nothing flavor. Yesterday I had a diet Sunkist and it tasted like I was having a snack. Helped during that last 2 hours. About3:00 I start really getting hungry. Im not sure if it is just the huger, or the knowing it will be soon that I can eat! I think the strangest part is that subconcious feeling every once in a while, especially at noon (lunchtime) thinking. Ok what am I going to have for lunch. Then realizing, oh yeah, nothing! Lol. And there have been a few occasions that I was ready to take a bite of something my daughter was esting and then stoping myself...saying to myself. Omg, I totally forgot!'. It makes me realize how much grazing I really did. Shocking how much that adds up. I want to try to just eat one meal and a snack. And it to be overall healthy, but then on the otherhand, I just want to eat anything while I can. Im very conflicted about this. During the last hour of the window my husband and kids are like Mom you should est something. And Im like, Im not really hungry, I dont want to eat unless I feel hungry. Then they respond just do it, you will regret it. Lol. By morning, when Im hungry, I usually do. :). But to be honest, I know, even if I completely pounded food, by morning I would still feel hungry. I cant wait until the 3 weeks mark so I can really see if it works on me. I started at 132. Then I was 130 then yesterday 128 then today 130. So I know you arent supposed to weigh yourself and Its just water weight and will keep fluctusting, but I csnt help myself. So I will just keep on keeping. Oh and one more thing, whst tge heck is "poor mans soda" anyway???
Thanks again Heather and everyone else that posts. Good luck to all!

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Monday, October 24, 2011

Re: [fast5] Setback on 3rd day -- newbie

"The shakes" are often from an overdose of cortisol. Your body pumps out cortisol to bring up your blood sugar, when you haven't eaten for awhile, and it takes some time for your body to adjust.

The advice in the book ... backing off your break-fast by half an hour a day ... is good advice for anyone with cortisol issues. I went cold-turkey myself and it was pretty awful (this was before Fast-5 came out, so I didn't have that good advice).

Now, once cortisol levels go high, they don't come down just because you eat sugar. Eating sugar works for true "low blood sugar" but when cortisol levels are high, blood sugar is usually HIGH, not low. I had a lot of problem with this before I started this way of eating ... 2-3 hours after a meal, I'd get shaky and feel like I was going to pass out. I had this problem my whole life, so I ate around the clock. Someone told me that doing "intermittent fasting" would get rid of the problem, which seemed insane to me at the time. So I tried it ... and after a couple of weeks, I stopped having that problem. But it took time!

What did seem to work though, when it was an issue, was chicken broth. I think it might be the sodium content, or the protein. Liquids reach your bloodstream way faster than solids, in any case. However, if the issue is cortisol, your body starts cranking out the anti-cortisol hormones as soon as you start eating. Maybe even if you think about eating? One time when I was really shakey all I had was some lettuce, and after eating that the shakes stopped. (Though the lettuce may have had vinegar on it: it was a long time ago and I didn't think about that issue).

Also exercise, although it's really difficult to get yourself to do it when you are feeling like you are going to pass out.

Another potential cause though, is dehydration or electrolyte problems. In that case, you might try the "Poor man's soda" (in previous email: a glass of water, ounce of vinegar, and a bit of baking soda), or fizz water or Gatorade. Or broth (I don't know how many calories are in broth, but it's not much). Plain water can help, but it drains electrolytes which can cause other problems. Dehydration is bad stuff. OTOH, drinking too much plain water can be fatal (hyponatremia has killed runners in marathons, because they drink too much water during running!).

Anyway, experiment! You can find out what works for you. And like they say, "Rome wasn't built in a day". Take it easy, have fun with it!

On Mon, Oct 24, 2011 at 2:46 AM, mandy550505 <cheri654@gmail.com> wrote:

Hi. I'm hoping to get a little advice from you experts! I made it through my first two days fine. Didn't pig out during my window but ate a nice dinner with my family and then a skinny cow ice cream treat and a glass of wine before the window closed. The third day was fine until about 2 hours before time to eat and I was starving. I made it though but I was shaky by the time I started eating. I started with a snack of sunflower seeds, beef jerky, and bell pepper strips. I had dinner early and when I finished my heart was pounding very hard and I felt sick. I probably overate, I was so hungry. I really felt bad the rest of the night and went to bed early. I really loved how I felt when I wasn't eating- clear headed, not food obsessed, and not hungry for the most part. I want to continue but I don't want to feel like that again. Any advice? I have 70 pounds to lose. I lost 2 pounds during those first 3 days. I'm 49 years old. Thanks!!!

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Re: [fast5] newbie

Thanks for all the nice words! I write about a lot of random stuff, mainly

whatever I'm thinking about or exploring. Yesterday though, I posted

a recipe for green beans, since we were talking about vegies:

http://eatingoffthefoodgrid.blogspot.com/2011/10/chinese-green-beans.html

On Mon, Oct 24, 2011 at 10:34 AM, <msdanacat@yahoo.com> wrote:

Heather's blog:
http://eatingoffthefoodgrid.blogspot.com/
Sent on the Sprint® Now Network from my BlackBerry®
From: "Eddie & Cyndy Bunn" <bunn@suddenlink.net>
Sender: fast5@yahoogroups.com
Date: Mon, 24 Oct 2011 08:49:13 -0400
To: <fast5@yahoogroups.com>
ReplyTo: fast5@yahoogroups.com
Subject: RE: [fast5] newbie

I'm loving all the advice I receive here! What is the link for Heather's blog?

Cyndy Bunn

Heather Twist
http://eatingoffthefoodgrid.blogspot.com/

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Re: [fast5] Re: Fast on! Fast off!

I didn't get much detail from my Mom either. She apparently read it in a woman's magazine in the 60's, and told her neighbor. The neighbor, an immigrant woman who was maybe overly thrifty in Mom's perspective, started drinking loads of this Poor Man's Soda. Mom tells the story because she thought it was funny that the woman was so taken with the idea of "free soda". But she added, as an afterthought, "and she got so skinny!".

So I asked her, "Why did that make her skinny?". Her answer was that it probably had to do with not eating so much, since she was drinking "soda". AKA, Mom really didn't know, and hadn't thought about it much. But it got me thinking, so I started looking into what vinegar does in the body, and it's really fascinating. Some of the research is done in Japan, and they use rice vinegar. Some of it is done on mice and rats, and they use purified acetic acid. So I don't think it's just "apple cider vinegar", although apples have malic acid too (?), which probably does other interesting things. Vinegar, in experiments, seems to trigger weight loss, stabilize blood glucose, and brings down high blood pressure (esp. in combination with bonito flakes). There doesn't seem to be an explanation for why this is though.

What I have found is that the vinegar in general makes me feel more "hydrated". It does make a nice drink during the day, a lot like Perrier or pop, but without wasting plastic bottles. It does seem to act as an appetite suppressant also. The one thing that might be an issue is the amount of sodium ... probably using half sodium bicarbonate and half potassium bicarbonate would be more balanced, but I don't happen to have any potassium bicarbonate to try that out.

The recipe I came up with is:

- One glass of water

- One oz of vinegar (that is basically one shot glass).

- 1/4 tsp. of soda (I don't generally measure, just a little bit on the end of a teaspoon)

- Often: one packet of "true lemon" or a spoonful of lemon juice.

Adding fresh lime or lemon juice, and a twist of the rind, is a nice touch also.

The challenge is to balance the soda with the vinegar/lemon, so it tastes neither salty nor sour.

The easiest way is to standardize on one of YOUR glasses/cups, a shot glass or

other small measuring unit, and then experiment with how much soda is needed.

A lot of this is what kind of taste you like too.

On Mon, Oct 24, 2011 at 7:41 AM, Paul Martin <bluechip4271@yahoo.com> wrote:

Heather

Thank you for the great advice. I tried to do some research on "poor man's soda" and couldn't find much. What I did find seemed to emphasize drinking apple cider vinegar vs. Regular vinegar. I only found one other site mentioning your particular recipe. I would like to add this to my daily regimen but I would like some more information.

Thanks again!

Paul

Sent from my iPad

--
Heather Twist
http://eatingoffthefoodgrid.blogspot.com/

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Re: [fast5] newbie

Heather's blog:
http://eatingoffthefoodgrid.blogspot.com/

Sent on the Sprint® Now Network from my BlackBerry®

From: "Eddie & Cyndy Bunn" <bunn@suddenlink.net>

Sender: fast5@yahoogroups.com

Date: Mon, 24 Oct 2011 08:49:13 -0400

To: <fast5@yahoogroups.com>

ReplyTo: fast5@yahoogroups.com

Subject: RE: [fast5] newbie

I’m loving all the advice I receive here! What is the link for Heather’s blog?

Cyndy Bunn

From: fast5@yahoogroups.com [mailto:fast5@yahoogroups.com] On Behalf Of DanaCat
Sent: Sunday, October 23, 2011 10:49 PM
To: fast5@yahoogroups.com
Subject: Re: [fast5] newbie

I just want to chime in that I've found Heather's advice over the years to be utterly invaluable.

Heather's contributions to the Fast-5 list are absolute gems in my mind. I have made various adjustments to my diet based on her suggestions and they have all been beneficial.

For example, I now eat more (un-"fortified" - no extra iron) white rice, eggs, and fish - and I regularly consume kimchi, sauerkraut and pickles - I've also started drinking the "poor man's soda" lately and it's had a beneficial effect. (Lowering appetite, assisting digestion.)

I would recommend following Heather's blog as well; it is very interesting and educational.

Thank you so much, Heather!

___________________________________________________________________

"My mind is not closed - it just has a strict door policy." -- http://www.jesusandmo.net/2007/12/11/jinn/

From: Churyl Zeviar <churyl@gmail.com>
To: fast5@yahoogroups.com
Sent: Sunday, October 23, 2011 4:50 PM
Subject: Re: [fast5] newbie

heather, i just want to thank you for all your contributions. you've helped me a lot over the years.

i've actually never been able to successfully do fast-five until your latest advice. i'd get too hungry in the middle of the night. i have such a small appetite that i'd get stuffed in my five hour window when eating only 700 calories or so.

then i saw your bit about how fish and eggs are most satiating for the longest period of time. so i started eating either fish or eggs at the close of my window, no matter how full i feel. and, lo and behold, i didn't wake up ravenous! in fact, i haven't even been that hungry at the start of my next day's window.

woohooo!!!!!

i have so much more energy, because eating most foods makes me tired.

super super grateful, heather. you're a gem.

On Sun, Oct 23, 2011 at 12:56 PM, Heather Twist <HeatherTwist@gmail.com> wrote:

Congratulations!

I wouldn't worry too much about the number of calories. That is actually one of the

great things about fast-5.

However, in my own experience, I tended to just gorge too much at first,

and then my stomach resented it later. So it's a good idea to let your

stomach catch up to your brain.

One method that works really well in general is to eat your meal in "courses", as

if you were being waited on in a high-class restaurant.

First course: A nice salad, preferably with all your favorites stuff on it. Best idea

is to use a vinegar-based dressing ... it's been shown in many studies that vinegar

with a meal promotes weight loss (even without any dieting).

Second course: Cooked vegies and protein. Something like roasted chicken and

sweet potatoes, grilled fish, nice steak. Broccoli, green beans, carmelized onions,

whatever, lots of them! I count steamed rice and white potatoes as "vegies" ...

the way they digest is more like a vegetable, because of the water content

and fiber. Do make sure there is enough protein ... you can always add beans

or peas to add more. Fish and eggs, I think, are the proteins that are best

to keep people full more the next day.

Third course: Starches. This is where you'd do your bread and butter, cookies,

whatever. Personally I think wheat-based foods mess up your appestat and

you are better off eating less of them anyway ... but after eating the first

and second course you aren't likely to be all that hungry for them anyway.

The "dry starches" are generally the least nutritious and the ones people

gorge on too easily.

Fourth course: Dessert. This is a nice thought, but in reality I have not

had room for it, ever. Usually what I do is have something a few hours later,

at the end of the eating period. Sometimes it is berry cobbler or pumpkin

pie ... both of those are mainly fruits/vegies, with only a little dough (my

dough is rice-based too).

Anyway, the goal here is to use your hunger level to encourage you

to "gorge" on the foods your body needs anyway. If you aren't used to

cooking vegies, YouTube is a good help! Some of the cooking methods ...

like Chinese green beans ... are just extremely tasty. A good stir-fry

is both filling and delicious. Soups too.

When I started cooking like this ... vegetable-based cooking as I think

of it ... my family responded to it by calling it "Mom's new gourmet cooking".

It's a win-win ... they all slimmed down too, and they are really healthy. This

was time-consuming when I started, but it got quicker and quicker and

now I can toss a meal together like Iron Chef. Actually when you think

about it, restaurant chefs work really FAST ... a meal shouldn't take all

that long to put together. The meal itself can be very simple.

I figure a meal should have 1-3 cups of "vegetable stuff" per person, and

about 4-8 oz of "protein stuff". I use "enough" fat to make it taste good,

mainly coconut oil, olive oil, or bacon fat. I get good seasoning (Penzy's

is great!) and use a fair bit of spices and herbs, and probably 3-4 cloves

of garlic per meal.

The meals are extremely satiating, so you don't have people being

hungry all the time a bit after they've eaten and snacking all evening.

On Sun, Oct 23, 2011 at 7:36 AM, dhgirl2006 <dhgirl2006@hotmail.com> wrote:

I just started yesterday. So far its been easier than I thought. Ive been trying to keep busy and am hungry but it is tolerable. My question is what should I eat? and should my window of eating stay under 1200 calories?
thanks, jess

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[fast5] Psychology

Tell me if this makes sense....

If I do the 5-10 window I almost always eat too much and I always eat at 9:45 even if I'm not hungry.

But....

If I tell myself I'm not doing Fast-5 and I am instead doing Fast-till-5 and just eat normally until bed time I eat half the amount and almost always only eat between 5 and 8 with no problem whatsoever.

Now and then I'll eat something before bed which is outside the F5 window but my average hours of eating for the week are below 35 (5*7) which is the point anyway.

Its just weird.

Andy

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Re: [fast5] Re: Fast on! Fast off!

Heather

Thank you for the great advice. I tried to do some research on "poor man's soda" and couldn't find much. What I did find seemed to emphasize drinking apple cider vinegar vs. Regular vinegar. I only found one other site mentioning your particular recipe. I would like to add this to my daily regimen but I would like some more information.

Thanks again!

Paul

Sent from my iPad

On Oct 17, 2011, at 8:35 PM, Heather Twist <HeatherTwist@gmail.com> wrote:

I would chime in that although some people are very anti-carb, it's not for everyone. There are billions of skinny Asians eating lots of rice.

It does seem that wheat in particular can "gum up" the appestat. It also seems that some carbs ... esp. the ones that include digestible fibers, like apples ... are very good at regulating appetite and blood sugar. So another tactic is to eat lots of good vegies and whole fruits, and use rice rather than wheat (or baked goods in general) for starches.

Taking a couple of Tbls. of vinegar with each meal helps too (and/or between meals).

On Mon, Oct 17, 2011 at 7:45 PM, seven3403 <no_reply@yahoogroups.com> wrote:

Barnaby,

Thank you for the advice, I will give it a try. Do I need to count carbs or just stop eating them altogether or what?

Travis

--- In fast5@yahoogroups.com, "Barnaby Walker" <barnabywalker@...> wrote:
>
> Limit Carbs, NOT Calories
>
> Eating plenty of fatty meat to satiation instead of insulin producing carbs, will make the fat loss breakthrough and the 20 hours of fasting will be even easier.
>
> Barnaby
>

> --- In fast5@yahoogroups.com, seven3403 <no_reply@> wrote:
> >
> > <<Fast-5 though, has the issue that people do it, then just do it. There isn't much to talk about. "Hi! I didn't eat today again!".>>
> >
> > haha... that was funny, great point. :)
> >
> >
> > David - thank you for the laugh, I really enjoyed reading your post, hang in there, sounds like you're off to a great start!!
> >
> >
> > As for me, I started Fast5 in June, lost 15 lbs in about the first couple of months and have plateaued. I have maintained my 5 hour window (mine is 2pm - 7pm), but have not lost any more weight. I have to admit that the issue is probably "what" I'm eating in my 5 hour window... I really do eat what ever I want to eat, but I don't eat a ton of food because I hate to feel stuffed. I figured I would be fine since no matter what, I'm still eating less calories than I was before F5. Nevertheless, I'm stuck at 15 down. I'm at 228 and need to get to 190. I did start exercising in the past week, but with my crazy scheduled it's very, very difficult to maintain consistence in a workout program for very long. I need to regain my discipline on my water consumption (one thing that has slipped since I started F5) and try to eat a little healthier during my window and that will hopefully get me over the hump.
> >
> > Any other advice from anyone? I was wondering if I should eat one or 2 days just to throw a curve ball at my system...? The 19 hour fast barely even requires any effort anymore... almost makes me think that's why it may not be working? :)
> >
> > Thanks for any advice, I'll take what I can get!
> >
> >
> > Travis
> >
> >
> >
> >
> > --- In fast5@yahoogroups.com, Heather Twist <HeatherTwist@> wrote:
> > >
> > > Congratulations to you! Clearly you are thinking about
> > > the philosophical aspects of all this.
> > >
> > > It's interesting to me that you mention the "Sumo" aspect. Sumo tradition
> > > has intrigued me for some time. Mainly because the average Japanese person
> > > is both lightweight and healthy, without working too hard at it. Sumos work
> > > hard at being heavy, and strong. But the [rather secretive] Sumo diet is
> > > different from that of the average Japanese, and I think the differences
> > > will tell us a lot about how genes work. I've also met Korean kids who were
> > > brought up in America on the "American diet", and their physique came out
> > > much like those of my family (which are kind of Sumo-esque too).
> > >
> > > I think Fast-5 triggers some kind of insulin reaction, which works nicely to
> > > help lose weight. I think food choices trigger some of the same
> > > insulin-related things too, although none of this has been studied enough.
> > > It *could* be that some of these unexplained plateaus are related to some of
> > > these issues, mainly food choices?
> > >
> > > The things I've been studying are kind of varied. One big one is vinegar.
> > > Yep. Vinegar. Vinegar has a big effect on insulin, possibly because it
> > > interferes with iron metabolism. It also helps a lot with appetite, and I've
> > > been drinking "Poor man's soda" in the morning which pretty much blocks any
> > > kind of hunger. Poor man's soda is:
> > >
> > > 1 oz vinegar
> > > a glass of water (or cooled tea)
> > > 1/4 tsp baking soda
> > >
> > > Makes a fizzy drink, which isn't sour. A little like Perrier. It can have
> > > honey in it too, although that wouldn't be compatible with fasting.
> > >
> > > Another thing that changes hunger is fish and eggs. When my diet has more of
> > > either one, I eat less, and am more satisfied, compared to beef or pork.
> > > Again, I don't know why, but I do know that the rumored Sumo diet has more
> > > beef and pork, less fish and eggs.
> > >
> > > The Sumo diet is also rumored to be based on wheat noodles, rather than the
> > > usual Japanese rice. There are a number of people looking into this too.
> > > Wheat does weird things in the body, some of which might be related to
> > > weight gain.
> > >
> > > Also, the Sumo diet uses beer, rather than tea. Beer has hops in it, and
> > > hops are used in herbal tradition to increase appetite. Tea ... sheesh, tea
> > > does a lot of things, I don't begin to understand it. But the tea-drinking
> > > cultures tend to be thin.
> > >
> > > Anyway, if you "got past a plateau" ... it could just be your body is now
> > > ready to let go of either the fat or the water. Or something else changed.
> > > If it was me, I'd analyze both.
> > >
> > > As for traffic being light ... I'm in a number of groups, and I never have
> > > figured out the traffic patterns. Fast-5 though, has the issue that people
> > > do it, then just do it. There isn't much to talk about. "Hi! I didn't eat
> > > today again!". In some groups there are a lot of recipes (how to make
> > > crackers with zero carbs!) or support (I really, really, need a cookie!
> > > Please stop me!). But if you look in to the archives, most people are ok
> > > after a couple of weeks, so there isn't much to talk about. Also, Fast-5 is
> > > now on Facebook, and some people prefer that format.
> > >
> > >
> > >
> > > On Mon, Oct 10, 2011 at 12:19 PM, entermittenedfaster <
> > > no_reply@yahoogroups.com> wrote:
> > >
> > > >
> > > >
> > > > Well, down another pound and a half this morning... yippeeee!
> > > >
> > > > Defeat does not exist in this dojo, does it?
> > > > NO, SENSEI!
> > > >
> > > > I have been wobbling back-and-forth on the edge of a stubborn plateau for
> > > > the last couple of weeks, and am hopeful now of attaining a more rapid
> > > > descent down into the fabled valley of lightness and well-being.
> > > >
> > > > I am nearing the end of my daily fasting period, that enjoyable stretch of
> > > > emptiness when I know my insulin levels are efficiently low and I can enjoy
> > > > for the last couple of hours a bounteous buffet of sumptuous, predigested
> > > > appetizers, happily nibbling away upon my own accumulated belly fat.
> > > >
> > > > So, that makes a grand total of 26½ pounds down from the moment I crested
> > > > at 290 pounds (there, I said it!) – an enviable sumo physique, I might add –
> > > > maybe 5 months ago, but the accompanying pain in the hips and knees and the
> > > > limited mobility prompted me upon that fateful day to make a solemn pledge
> > > > to get down to my old college fighting weight, or thereabouts. Under 200
> > > > pounds, let's say... a bodyweight that begins with a one in the hundreds
> > > > column sounds about right (I'm 6 foot one and male, for the sake of full
> > > > disclosure)... I'll fine-tune my goal weight once I arrive in the
> > > > neighborhood.
> > > >
> > > > For now, it's one day at a time.
> > > >
> > > > I don't want my first post to be too long, and it would be great to hear
> > > > back from some of you old-timers. The traffic is a little light on this
> > > > group's site of late, which also prompts me to write to you today.
> > > >
> > > > One thought hit me this morning though, which it might be useful to share.
> > > > I notice that I never wake up hungry. The transition to fat burning as an
> > > > energy source that takes place normally during our nightly fast doesn't stop
> > > > just because we open our eyelids and start moving around. Cruising from
> > > > wake-up time to break-fast time (somewhere between noon and 3 PM for me)
> > > > without eating feels easy and natural. I think it's perfectly normal
> > > > Paleolithic behavior not to be thinking about food in the morning. And for
> > > > this reason we are scolded with the adage: "Breakfast is the most important
> > > > meal of the day!"
> > > >
> > > > We have to be *told* that, reminded of that "fact" regularly by our
> > > > parents, because it is not obvious to us. And it is not obvious to us
> > > > because our body is not telling us that message itself. And it's not
> > > > telling us that message because the message is a *lie!*
> > > >
> > > > So I'm learning to listen to my body and reinterpret its messages more
> > > > skillfully. When I feel somatic hunger, I don't take that as a command to
> > > > eat immediately, necessarily. I look at it as a status update from my gut
> > > > to my conscious mind that it is currently dining on body fat and can happily
> > > > do so for a few more hours. Why else the hell was I storing up 100 extra
> > > > pounds of butter cookies inside my own skin? For just such an occasion!
> > > > Mangiare! Bon appetit!
> > > >
> > > > Oh, good (ho, hum)... it's time for lunch...
> > > >
> > > > All the best,
> > > >
> > > > David
> > > >
> > > >
> > >
> > >
> > >
> > >
> > > --
> > > Heather Twist
> > > http://eatingoffthefoodgrid.blogspot.com/
> > >
> >
>

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