Over the past  decades, food trends and health-conscious lifestyles have multiplied, prompting individuals around the world to navigate a complex landscape of nutritional choices and wellness practices. In this context, as we strive to optimise our health and well-being by changing diets, living gluten-free and adopting weight management strategies, we are in effect embarking on a personal odyssey. 

 'Embark with me on a journey through different diets, as I wear both my chef's hat and my human hat, sharing lessons learned and tastes savoured along the way.’

1/ Intermittent fasting,

2/ Gluten-free diet, (COMING SOON !)

3/  Mediterranean diet, (COMING SOON !)

 4/ No added sugar diet... (COMING SOON !)

Please feel free to ask us by email / antiwastecooking@gmail.com

1/ INTERMITTENT FASTING

Hey there! Let's Talk About Intermittent Fasting: A Beginner's Guide

So, you've heard about this thing called intermittent fasting and you're curious to give it a try, huh? Well, you've come to the right place! Let's break it down in a way that's easy to understand and even easier to implement. Think of me as your friendly guide to intermittent fasting. Ready? Let's dive in!

What's Intermittent Fasting Anyway?

Alright, so intermittent fasting might sound fancy, but it's really just a fancy way of saying you're going to cycle between periods of eating and fasting. Don't worry, it's not as scary as it sounds! You're not going to starve yourself. Instead, you'll be strategic about when you eat and when you don't.

Finding Your Rhythm

Now, here's the fun part: choosing how you want to fast! There are different ways to do it, so pick one that fits your lifestyle and preferences:

1.     The 16/8 Method: This one's pretty straightforward. You'll fast for 16 hours and eat during an 8-hour window. For example, you might skip breakfast and start eating at noon, then finish up dinner by 8 p.m.

2.     The 5:2 Diet: With this approach, you'll eat normally for five days of the week and then dial back your calories to about 500-600 on the other two days. It's like a little mini-fast sprinkled into your week!

3.     Alternate-Day Fasting: Feeling adventurous? Give alternate-day fasting a try! You'll eat normally one day and then cut back on calories the next. Just make sure you're not fasting two days in a row.

4.     The Warrior Diet: For all you night owls out there, this one might be your jam. You'll fast for 20 hours and then chow down during a 4-hour eating window in the evening. It's like being a warrior against hunger!

Making It Work for You

Okay, so now that you've picked your fasting style, it's time to put it into action. Here are some tips to help you out:

1.     Start Slow: If you're new to fasting, ease into it. Maybe start with the 16/8 method and see how you feel before diving into longer fasts.

2.     Stay Hydrated: Drink plenty of water during your fasting periods to keep your body happy and hydrated. Herbal tea and black coffee are also fair game if you need a little something to get you through.

3.     Listen to Your Body: Pay attention to how you're feeling. If you're hungry, it's okay to eat! And if fasting just isn't working for you, that's totally fine too. There's no one-size-fits-all approach to health.

4.     Be Flexible: Life happens, and that's okay! If you have a special event or just really want to indulge in that slice of birthday cake, go for it. Intermittent fasting is all about balance, not deprivation.

The Bottom Line

At the end of the day, intermittent fasting is just one tool in your health toolkit. It's not a magic bullet, and it's definitely not for everyone. But if you're curious and willing to give it a shot, it might just surprise you!

So go ahead, give intermittent fasting a whirl and see how it makes you feel. And remember, I'm here cheering you on every step of the way!

Happy fasting !!

Of course ! Here's a continuation with some additional tips and encouragement

Sticking with It

Alright, you've dipped your toes into the world of intermittent fasting, but how do you keep the momentum going? Here are a few extra tips to help you stay on track:

1.     Find Your Why: Take a moment to think about why you want to try intermittent fasting. Is it to lose weight, improve your health, or just see what all the buzz is about ? Knowing your motivation can help you stay focused when things get tough.

2.     Stay Busy : Keep yourself occupied during fasting periods to take your mind off food. Go for a walk, dive into a good book, or tackle that project you've been putting off. Before you know it, it'll be time to eat again!

3.     Be Patient: Rome wasn't built in a day, and neither are your fasting skills. It might take some time for your body to adjust to this new way of eating, so be patient with yourself.

4.     Listen to Your Body (Again): Seriously, this one's important. If you're feeling lightheaded, dizzy, or just downright miserable, it's okay to break your fast early. Your health always comes first, so don't push yourself too hard.

5.     Celebrate Your Wins: Whether it's sticking to your fasting schedule for a whole week or resisting the temptation of that mid-afternoon snack, celebrate your victories, no matter how small. You're doing amazing, and you deserve to pat yourself on the back!

Final Thoughts

Intermittent fasting can be a game-changer for some people, but it's not the be-all and end-all of health and wellness. Remember to listen to your body, stay flexible, and above all, be kind to yourself. You're on a journey to better health, and every step counts, no matter how big or small.

So go ahead, embrace the adventure of intermittent fasting, and see where it takes you. And if you ever need a cheerleader or a listening ear, you know where to find me. I'll be here, rooting for you every step of the way!

Cheers to your health and happiness!!

ENJOY!!

-THRY-

Menopause is a natural stage in a woman's life that marks the end of her reproductive years.

 It typically occurs in the late 40s or early 50s,

 but the age at which menopause occurs can vary. 

During menopause, hormonal changes, particularly a decline in estrogen levels,

 can lead to various symptoms such as hot flashes, night sweats, 

mood swings, and changes in metabolism.

It's essential for women going through menopause to consult

 with healthcare professionals, such as a doctor or a registered dietitian,

 for personalized advice based on individual health needs and concerns. 

Additionally, regular exercise and lifestyle modifications

 can complement dietary changes to support overall well-being during this life stage

 .While individual nutritional needs can vary,

 and it's always best to consult with a healthcare professional

 or a registered dietitian for personalized advice.

Diet plays a crucial role in supporting women's health during menopause. 

Here are some considerations for managing symptoms and promoting overall well-being:

Calcium and Vitamin D: As estrogen levels decrease, the risk of osteoporosis increases.

 Calcium and vitamin D are essential for bone health.

 Good sources of calcium include dairy products, leafy green vegetables,

 and fortified foods. Vitamin D can be obtained through sunlight exposure,

 fatty fish, and fortified foods.

Phytoestrogens: These are plant compounds that have estrogen-like effects.

 Foods rich in phytoestrogens may help alleviate some menopausal symptoms.

 Examples include soy products (tofu, soy milk), flaxseeds, whole grains, and legumes.

Omega-3 Fatty Acids: These healthy fats, found in fatty fish

 (like salmon and mackerel), flaxseeds, chia seeds, and walnuts.

Protein-Rich Foods: Maintaining muscle mass becomes important

 during menopause as metabolism tends to slow down.

 Include sources of lean protein in your diet, such as poultry, fish, beans, and tofu.

Fruits and Vegetables: A diet rich in fruits and vegetables provides essential vitamins,

 minerals, and antioxidants. These foods can help support overall health and

 may contribute to managing menopausal symptoms.

Hydration: Adequate water intake is crucial, especially if you experience

 hot flashes and night sweats, which can lead to dehydration.

 Limiting caffeine and alcohol may also help manage symptoms.

Limiting Certain Foods: Some women find that reducing the intake of spicy foods, caffeine,

 and alcohol can help alleviate hot flashes and sleep disturbances.

Small, Frequent Meals: Eating smaller, more frequent meals rather than large meals

 may help manage weight and control blood sugar levels,

 as metabolism tends to slow down during menopause.

Calcium-Rich Foods:

- Dairy products (low-fat or fat-free milk, yogurt, cheese)

- Leafy green vegetables (kale, broccoli, collard greens)

- Fortified plant-based milk alternatives (soy, almond, or rice milk)

- Tofu and fortified foods

Vitamin D Sources:

- Fatty fish (salmon, mackerel, trout)

- Fortified dairy or plant-based milk

- Egg yolks

- Sun exposure (for natural vitamin D synthesis)

Phytoestrogen-Rich Foods:

- Soy products (tofu, tempeh, edamame, soy milk)

-Flaxseeds and flaxseed oil

-Sesame seeds

-Whole grains (quinoa, barley, brown rice)

Omega-3 Fatty Acids:

- Fatty fish (salmon, mackerel, sardines)

- Flaxseeds and flaxseed oil

- Chia seeds

- Walnuts

Lean Protein Sources:

- Poultry (skinless chicken, turkey)

- Fish

- Legumes (beans, lentils, chickpeas)

-Tofu and other soy products

Fruits and Vegetables:

A variety of colorful fruits and vegetables to provide essential vitamins,

 minerals, and antioxidants

Hydration:

Water is essential for overall health. Adequate hydration can help manage symptoms

 like hot flashes and support skin health.

Whole Grains:

Whole grains provide fiber and can help regulate blood sugar levels.

 Examples include oats, quinoa, brown rice, and whole wheat.

Probiotic Foods:

Yogurt with live cultures

Fermented foods (kimchi, sauerkraut, kefir) can support digestive health.

Limit Caffeine and Alcohol:

High caffeine and alcohol intake may exacerbate symptoms like hot flashes and disrupt sleep.

 Consider moderating consumption.

Small, Frequent Meals:

Eating smaller, more frequent meals can help regulate blood sugar

levels and may be beneficial for managing weight.

It's important to focus on a well-balanced diet that includes a variety of nutrient-rich foods.

 Additionally, incorporating regular physical activity and managing stress

 can contribute to overall well-being during menopause. Individual needs can vary,

 so consulting with a healthcare professional or a registered dietitian

 can help tailor dietary recommendations to specific health

conditions and personal preferences.

Enjoy!!

-THRY-