“Tender, sweet, rich and buttery.” This is how it was described in one of my favorite blogs, Cafe Fernando. It was too tempting, I couldn’t help but give it a try. It is, well, as described!"

3 cups all-purpose flour
2 tb. raw honey
1 teaspoon baking powder
1/2 teaspoon sea salt
1 cup of dried apricots, diced
1/2 cup of pistachios, roughly chopped
1/4 cup cold unsalted butter, cut into cubes
2 tb. lemon juice
2 large eggs, lights beaten

For finishing:
1 large egg lightly beaten with 1 tablespoon milk for glazing
1 tbsp granulated sugar for sprinkling

Position an oven rack in the lower third of the oven and heat the oven to 400 F (205 C). Line a heavy baking sheet with parchment. In a large bowl, whisk together the flour, sugar, baking powder and salt.

Add the dried apricots and pistachios, tossing until evenly distributed and coated with flour (this allows the dried fruit and nuts to be evenly distributed among each wedge). Cut in the butter with a pastry blender or two table knives until the largest pieces of butter are about the size of peas.

In a small bowl, stir the cream and egg yolks just to blend. Add this all at once to the flour mixture. Stir with a fork to begin combining the wet and dry ingredients and then use your hands to gently knead the mixture together until all the dry ingredients are absorbed into the dough and it can be gathered into a moist, shaggy ball.

Do not overknead: This dough is sticky but benefits from minimal handling. Set the rough ball in the center of the prepared baking sheet and pat it gently into a round about 1 inch thick and 7 inches in diameter. Don’t be tempted to make the round any flatter.

With a sharp knife or pastry scraper, cut the round into eight wedges; separate the wedges. Brush the scones with the egg-milk glaze and sprinkle (liberally) with the sugar. Bake until the scones are deep golden and a toothpick inserted into the center of a wedge comes out clean, 18 to 20 minutes. Slide the parchment onto a rack and let cool for 10-15 minutes.

Best served fresh, these scones will keep for up to a month, wrapped well and frozen. Thaw at room temperature and then warm in a 325 F oven.

I was amazed by how satisfying a small portion of this could be. Kept me going for hours! But then I figured the nutrition data and found out exactly why it was so satisfying. The nuts are high in protein and good fats, and those are always satisfying. So yes, this is high in fat, but I was just fine with that. I’ve been eating a lot of healthy fats lately and I’m actually losing weight!

• 1  1/2 cup almond meal
• 2 tbsp. chia seeds
• Zest of 1 orange
  
• 2 cups unsweetened almond milk 
• 2 large bananas, smashed
• 2 tsp. pure vanilla extract 
• ⅛ tsp. ground allspice
• 1 tsp. ground cinnamon
• sweetener of choice
• 2 tb. ground flaxseeds
  
• 1/4 tsp. sea salt
  
• 1/2   cup pecans, chopped
  
• Grade-B pure maple syrup
  

Combine all ingredients in a small pot and warm over low to medium heat. The goal isn't really to cook this, but more to warm it through and allow the liquid to be absorbed in the process.

Once the liquid is absorbed, serve, top with fruit of choice, a tiny bit of sweetener (you won't need much) and a little more almond milk.

What is a twin flame?

Twin flames are two halves or mirrors of two different individuals,” says Barbara Spinelli, LP, a therapist, relationship expert, and CEO of Babita Spinelli Group and Opening the Doors Psychotherapy.

These individuals tend to have similar strengths and weaknesses and feel intensely connected over something shared — usually over shared pain, she explains.

Lisa Vallejos, PhD, LPC, a therapist who specializes in relationships, defines a twin flame as two people who have a deep soul connection.

“They seem to mirror one another, have shared similar life paths, history, and sometimes trauma,” she explains.

Vallejos credits the term “twin flame” to Elizabeth Clare Prophet, a leader of the Summit Lighthouse and the New Age religion known as The Church Universal and Triumphant. Prophet is perhaps best known for calling on her followers to prepare for nuclear Armageddon in the late 1980s.

Prophet coined the term “twin flame” in the 1970s, says Vallejos. In 1999, Prophet published the book “Soul Mates and Twin Flames: The Spiritual Dimension of Love and Relationships.”

Yet the concept of twin flames goes back much further, Vallejos argues.

In the fifth century B.C., Plato wrote in his philosophical text “Symposium” that the Greek god Zeus disempowered humans by splitting us into two halves, male and female.

While some scholars say Plato’s writings describe soulmates, “a lot of us use this as background for twin flames,” Vallejos explains.

THE BOTTOM LINE

Twin flames are believed to be two halves of the same soul. As such, they act as mirrors for each other and can be a great source of reflection and growth.

Still, there’s no scientific evidence that twin flames exist.

Signs of a twin flame

There are a few signs psychologists say could point to a twin flame relationship:

• sense that you’re meeting yourself
• multiple similarities, sometimes uncanny
• deep connection
• desire to grow
• prioritization of growth over being in a relationship
• the meeting signifies a major change in your life

You feel like you’re meeting yourselfIn a twin flame relationship, “something feels so familiar about the person,” Spinelli says.

According, to Spinelli, it may feel:

• overwhelming
• divine
• magnetic
• predestined

You may even think you can feel the other person’s emotions.

“The number one thing is that it’s undeniably familiar, like… you’ve known them forever. There’s a comfort that seems uncanny,” Vallejos says.

You notice lots of similarities“There can be a lot of mirroring of life experiences,” Vallejos says. For example, if you had a traumatic childhood, your twin flame may have as well. That might not always mean the person is an exact mirror image of you.

“Twin flames show you your fears and insecurities, but they can also show you how to overcome them,” Spinelli explains. “They just encourage you to look at those things more completely.”

You feel connected or close on a deep level

“There’s often a deep longing and yearning,” Spinelli says. “You might find yourself chasing each other.”
They make you want to be betterTwin flames help you to work through your triggers, insecurities, and challenges, per Spinelli.

For example, if you have avoidant attachment in your relationships and your twin flame isn’t good at communication, you might begin to ask yourself why you’re chasing this person.

“You notice there are things you feel insecure about,” Spinelli says.

Your twin flame forces you to ask why.

You’re more interested in individual growth than coupledomIn a true twin flame relationship, both people feel committed to act in the highest interest of themselves and this other person, Vallejos says.

In false twin flame relationships, people may act in a way that’s in their own self-interest, not their twin flame’s.

“They don’t care if they’re married. They’re supposed to be with [you], without understanding that decision could be destructive to a lot of people,” Vallejos explains.

Your life changes quickly

A twin flame relationship can be rapidly transformational. You might’ve thought you’d be doing one thing, but, suddenly, you’re changing careers or moving across the country.
“It’s completely unexpected and out of nowhere,” Vallejos says.

Twin flame test

Here are a few questions you can ask yourself to “test” if a person is your true twin flame:

• What is it about this person that attracts me or feels familiar? Is that necessarily positive?
• What do I notice about myself when I’m with this person?
• Do I really believe this is a sacred connection? Or is a past trauma activated when I’m around the person?
• Do I feel thrilled — or panicked?

Stages of twin flames

The stages in a twin flame relationship are similar to other relationships, with a few exceptions, Spinelli notes. These stages are:

• immediate connection (the honeymoon phase)
• exploring, integration, and healing
• decision
• acceptance and release

Immediate connection (the honeymoon phase)

Unlike other relationships that often take time to cultivate, Spinelli says most people recognize another person is their twin flame the first time they meet. They feel an immediate connection.

However, you might not realize the person is your twin flame until years later, Vallejos adds.

“It’s exhilaration, or an overwhelming feeling that you’ve found this person who feels like home,” Spinelli says.

The meeting is also unplanned. According to Vallejos, you may cross paths in a way that can’t be predicted.
Exploring, integration, and healingFollowing the immediate connection, you may begin to recognize the person’s faults, noticing disappointments and having arguments.

You may also recognize the other person’s faults in yourself.

“It puts a spotlight on the things you need to work on,” Vallejos says.

It’s not that you dislike the person or feel angry, she adds. Instead, their actions emphasize your own behavior that you want to change. This results in rapid-fire transformation.

Decision

Two individuals may then decide to work on and stay in a relationship. Or the relationship may result in a separation, Spinelli says.

Acceptance and release

No matter if you stay with your twin flame or your paths part, the person remains sacred to you.

“Instead of clinging to when they’re coming back, you accept that whatever happens, happens, because your souls are united. Whatever form it takes is still beautiful,” Vallejos says.

Love and relationships

With a true twin flame relationship, people experience an unconditional love that doesn’t make sense.

“It’s unshakable,” Vallejos says. “You know no one in the world will ever occupy the space they occupy. It’s not that they can’t do wrong, but there’s nothing they could ever do [to] make you not love them.”

Unhealthy aspects

That said, twin flames don’t always result in a healthy long-term relationship. That may mean that you aren’t meant to ultimately stay with the person. You have to ask yourself if the person is healthy or right for you, Spinelli says.

Both Spinelli and Vallejos say it’s also common to mistake an unhealthy relationship with a twin flame. Due to the intense connection, people tend to confuse a twin flame relationship with a relationship involving a narcissist.

“Narcissistic and codependent relationship styles look a lot like what people think are twin flames,” Vallejos says. “People often think it’s a twin flame when they’re having a codependent trauma response.”

For example, if you have an insecure attachment to your parents, you could be acting it out in an intense and tumultuous relationship with a narcissist whom you mistake for your twin flame.

Twin flame relationships can feel intense and activating, but it’s safe and thrilling. In an unhealthy relationship, you can feel terrified.

“It’s the difference between going up to the top of a roller coaster versus being carried out to sea,” Vallejos explains.

THE BOTTOM LINE

Twin flames may share a profound sense of unconditional love for each other. This doesn’t mean they’re meant to be together, or that their relationship will express itself in healthy ways.

Narcissistic and codependent relationships are often mistaken for twin flames because of their intensity.

Twin flame vs. soulmate

Both twin flames and soulmates can occur in either romantic or platonic relationships, including between family members, say experts. While these relationships seem similar on the surface, they’re not the same.

Twin flames are seen as a soul that’s been split in two. According to Spinelli, soulmates are two separate souls “that are coming together in a way that feels destined.”

While twin flames are often mirror images, soulmates often complement each other.

“They’re more like kindred spirits,” Spinelli says.

Soulmate relationships tend to feel very comfortable and supportive. Twin flame relationships, on the other hand, tend to be the opposite.

“They come into your life and expose all the things that were issues for you: your traumas or growth edges,” Vallejos says. “Most people feel their world has been completely upended.”

This can lead to personal awakening.

“[Twin flames] are often there because they’re supposed to be part of your growth and healing and teach you something,” Spinelli says, adding that people may overlook the unhealthy part of twin flame relationships.

“[You] don’t want to see these aspects in yourself, because you’re so attracted to the other person and feel so connected,” Spinelli continues. “That can lead to codependency or boundary crossing — where do they start and you begin? That’s not usually the case with a soulmate.”

THE BOTTOM LINE

Twin flames are considered to be one soul split in two, while soulmates are two souls that share a profound connection.

Can you have more than one?

Spinelli thinks it’s possible to have more than one twin flame.

“I think you have a myriad of relationships in life that come and go. It’s how you evolve in life… and everyone has a place in your life,” she says.

Is it common?

Authentic twin flame relationships aren’t common, says Vallejos.

“There’s a quantifiable difference between overly romanticizing a relationship and a real twin flame, which really is an ascending transformational connection,” she says.

In an authentic twin flame relationship, two people are focused on their individual spiritual growth.

In an unhealthy relationship confused for a twin flame connection, people are overly focused on simply being with the perceived twin at all costs.

Twin flame telepathy

It may be possible to suspect that anyone you’re very close to is thinking about you, including your twin flame. You may even “telepathically” communicate your thoughts or emotions without using words.

“I do think that you can feel the same emotions,” Spinelli says.
​
There’s controversial and evolving research Trusted Source that suggests conscious “brain-to-brain communication” is possible between humans.

However, this research involves a technological interface: messages that are encoded and transmitted via magnetic stimulation of certain areas of the brain.

There may be a simpler explanation of feeling like you can “read” another person’s mind: You’re very close and have a heightened awareness of the person. You become very good at reading their body language. This could be in part due to mirror neurons, which are thought Trusted Source to give humans empathy.

“It’s attunement. You’re picking up on things,” Spinelli says. “It’s referred to as ‘uncanny’ in the therapeutic space. You’ll be thinking something, and they’ll say it.”

THE BOTTOM LINE

You may feel a heightened connection with your twin flame, like reading each other’s moods or finishing each other’s sentences. However, there’s no scientific evidence to support the existence of telepathy.

Separation

Separation from a twin flame may happen because both people are already married, a twin flame dies, or one person simply needs space, Vallejos says.

The experience may seem like the most intense and painful loss you’ve ever experienced.

“It feels like there’s a part of you missing, or like something’s died,” says Spinelli.

You may experience the stages of grief.

“You may feel denial or anger. It’s a huge painful loss, and you may question whether it could work out,” Spinelli says.

While you may want to continue trying to connect with that person, even if they’re not right for you, it’s important to take steps to move on.

“That’s when individuals often come in for therapy. They can’t seem to move on from this,” Spinelli says.
Remember: People often learn best when they’re challenged.

“Sometimes, it takes loss for people to dive in and do the hard work [of] recognizing their own traumas and patterns,” Vallejos explains.

Also, keep in mind that every person in your life has a time and a place.

“Understand that you need to get through the process,” Spinelli says. “And it doesn’t mean the connection wasn’t real. You’ve learned something from this relationship and experienced love in a different way.”

“Sometimes, it takes loss for people to dive in and do the hard work [of] recognizing their own traumas and patterns,” Vallejos explains.


Things to keep in mind

Twin flames can be confused with codependent relationships with narcissists.

“Narcissists are very good at picking up on people’s unmet needs and desires and reflecting back to them. That’s how they survive and cope with the world,” Vallejos says.

A narcissist will typically overload their target with adulation, affection, and romance, making you feel like you’re the most important person in the world.

However, the narcissist eventually reaches a discard phase. They find a new target, and they dismiss you and tear you down.

“It can be subtle,” Vallejos says. “Then the person who is the victim of the narcissist will want that high again, so they start chasing praise.”

The problem: It’s much more common to be in a relationship with a narcissist than with your twin flame. Twin flame relationships have even been misappropriated to describe relationships with narcissists.

Specifically, Vallejos cites “the runner and chaser phase” that’s sometimes used to describe twin flame relationships, where one person flees an intense relationship, and it’s up to the other person to catch them.
“In my professional psychological opinion, it’s a way that people romanticize unhealthy relationship dynamics and use the label ‘twin flame’ to justify it,” she says.

The belief in a twin flame can also lead people to behave in unsafe ways.

“I’ve seen people stalking or obsessing over their twin flame or perceived twin flame,” Vallejos says. “The perceived twin flame had to file a restraining order.”

Another risk of believing in a twin flame is that it might lead you to discount another healthier relationship.
“I’ve seen people delay marriage because they think they’re supposed to be with their twin flame. They keep waiting and their opportunity to have kids passes, or they end up staying alone for 20 years waiting for this person,” Vallejos says.

It’s much more common to be in a relationship with a narcissist than with your twin flame.


Takeaway

A twin flame is when two souls are split in two, or two people are mirror images of each other. This results in an instant connection when twin flames meet.

There’s little scientific evidence for twin flame relationships, although some psychologists argue the phenomenon is real.

Twin flames often share similar experiences or traumas. The reflected image can help two people recognize their faults and work to change.

The main risk of twin flame relationships is that they’re often confused with codependent narcissistic relationships. People may also engage in dangerous stalking behaviors or discard other healthier relationships in the search for their twin flame.

If you think you’ve met your twin flame, it may be helpful to speak with an expert to help you stay discerning and healthy in your relationship.

Soul mates get plenty of attention. Soul mates are heavily featured in novels, poetry, and other forms of media. We wonder if there is someone out there in the world whom we've never met that might be destined for us, whether that be a life partner or a best friend. Even family members may be a specific type of soul mate, in some cases, depending on how many types of soul mate relationships you believe in.

A More Destiny-Driven, Overwhelming Form Of Love Than Soulmates. Or maybe you're with someone now who you are always in perfect sync with. Most people identify the term "soul mate" as opposed to "twin flame" to describe the peak of a romantic relationship and ultimate find with regard to love and romance... A twin flame, however, might be even closer than soul mates. They may share one soul.

What Is A Twin Flame?

A twin flame is the cousin of a soul mate. While a soul mate is typically thought of as a romantic partner, a twin flame can come from all walks of life and can embody many different types of relationships. Because twin flames are not necessarily compatible for romance in terms of age, temperaments, and backgrounds, they are not considered soul mates, but are instead considered two literal halves of a whole, so intimacy and connection come as naturally as breathing between two twin flames.

How Is A Twin Flame Different From Soulmates?

While the notion of soulmates is backed by at least two different mythological origin stories, twin flames are not a product of any one particular mythology. Instead, twin flames are a spiritual concept, where twin flames meant or represented two parts of one soul in separate bodies, or a literal “soulmate”. These two parts do not have to come together to be a whole, healthy person in every life, according to the lore, but are more thoroughly fulfilled and at peace in order to bring greater peace and fulfillment to the world.

Twin flames are said to be created when a person reaches transcendence or a higher way of living.The consequence of transcendence is to have your soul rendered in two, and the second piece is transposed into a body outside of your own. This is not a punishment, as soul mate separation was said to have been, but a natural consequence.

Twin Flames And Love Signs

The most powerful symptoms of twin flame’s unconditional love is longing. You will experience an intense longing for your twin flame, even when the two of you have connected-and perhaps even while the two of you are together. Because you are a single soul, split into two, you will crave oneness and unity with your twin flame. This unity can only be reached through continual growth in all aspects of your life and is considered a spiritual longing, or soul longing.

The Magnetic Pull Between Soulmates

Feeling a strong, magnetic pull toward a person may also indicate that you've found a twin flame connection. Being two halves of one whole, and existing to create unity and wholeness in one another means that being apart from each other can be difficult, or downright painful. If you have not yet met your twin flame, you will feel yourself moving in the direction of this person, without realizing or knowing why. Once you do meet your twin flame, though, the pull is undeniable, and you will likely continue to feel an attraction, a closeness, and a sense of magnetism even if you have gone your separate ways for a time.

Finally, you will feel an incredible sense of intuition toward your twin flame. You might find yourself doing or thinking the same things at the same time, and may even have the same dreams. You might know things about your twin flame that they haven't told you, such as when they are struggling, suffering, or experiencing euphoria. Your connection allows you to have a window into their emotional state.

Are Twin Flames Always Romantic?

No. Twin flame love and twin flame relationships may be romantic, but it may also be that the other half of your soul is a beloved friend, a family member, or even someone to whom you look up or admire. The most important aspect of a twin flame is a connection. You may have an intense, overwhelming connection or relationship with a friend or family member, too, and these relationships can also act as a mirror for you to grow and improve yourself.

In friendship twin flame relationships, though, the two of you are likely to be inseparable and have a bond that may seem to be a step above friendship, even without romance involved. The two of you may be likened to being siblings when your bond is observed by outsiders, as it will be powerful, intense, and unbreakable. This is why when you meet your twin flame, you will likely be fully aware of it, considering the connection might be so strong and powerful.

How Long Does A Twin Flame Last?

Unlike soul mates, twin flame relationships do not necessarily last a lifetime. Operating under the notion that the two of you are literally two halves of a single soul, your connection will be enduring, but your relationship may not be. For some, the relationship with your twin flame is designed to teach you something, or elevate you to a higher place in your life. Twin flames might come along right as you need them, and step into your life in a time of great conflict or great change, and can help you ease the transition into a new way of living, or a new way of being. Twin flames do last forever, though, even if you are not together.

In romantic connections, twin flames can stand the test of time and can be incredible partners.Because the two of you will have a powerful connection, you may find that creating trust and intimacy is far easier in these relationships than in another relationship you may come across. That kind of fast, magnetic attraction and trust is difficult to let go of, so twin flames may do whatever it takes to make sure they retain their relationship.

Twin flames can also last a lifetime in friendship and other relationships. Twin flames can make close, intimate friends, and may understand you and your motivations more than anyone else seems capable of. Twin flame friendships, then, are often held onto and treasured, as it is difficult to find friendships where both parties are willing to go through the mud with one another and come out the other side dirty, but still caring for one another.

Why Reject It?

It is important to note that a twin flame is what is considered to literally be your other half. This means that despite an intense connection, you might feel the impulse to get away from or reject your twin flame if you do not have a deep and abiding love for yourself. All too often, people are quick to dislike the negative traits they possess mirrored in those around them. This will be magnified in your twin flame, as the two of you are two halves of one whole, and will more thoroughly possess one another's traits.

This is part of what makes twin flames so important to some; these connections are designed to help you grow and become a better version of yourself. If you reject yourself, it reveals work you have to do in order to lead a better, more fulfilled life. Self-love is at the core of human beings and connection, as failing to love yourself will severely limit your ability to forge close, trusting, intimate relationships of all kinds; you will be too afraid to share everything with a partner if you are holding onto self-doubt or self-loathing.
Twin Flames:

The Purpose

What is the purpose of your flame? Because twin flame relationships elevate you and push you to grow, these relationships are considered pivotal to the growth and progression of the human race as a whole and are encouraged and supported by numerous spiritual leaders. Trying to find your twin flame-and being able to maintain the relationship-requires a lot of maturity on the part of both partners, and will be both the most rewarding relationship you will ever have-and the most difficult.

Twin flames are supposed to be examples of how love should look, which is what is most important to encourage the development of love and spiritual transcendence of the flame in the world. Twin flames may take numerous lifetimes to finally come together and stay together in a strong, mature relationship, but if this is achieved, a flame bond is the thing that will influence and inspire everyone around them.

What Is A Twin Flame? Love And Growth

​Twin flames are similar to soul mates, in that they afford you a powerful connection and a feeling as though you are not alone in the world. They differ from soul mates, however, in that twin flames are said to be enduring, passing through various lifetimes and changes. Twin flames are not simple connections or connections that pass in and out, but go on forever. Twin flame connections are forged from spiritual bonds, as twin flames are said to literally be two halves of a single soul that must eventually be reunited.

I find myself making crepes all the time.  They are so easy to make gluten free and depending on the thickness of the batter you can even make them into a pancake.  Personally I like them when they are super thin and a bit crispy on the outside.  They are great both sweet and savory and are the perfect thing to serve for a fancy brunch.  I filled these crepes with simple lemon curd and topped with strawberries.

2 whole eggs
2 egg whites
1 tsp vanilla extract or 1 vanilla bean scraped
¼ cup coconut flour
1 Tbsp melted butter
2 tsp arrow root flour
1½ cup almond milk (for thinner mixture, 1 cup for thicker mixture)
¼ tsp sea salt
For sweet crepes add 1 tsp vanilla and 1 tsp sweetener of choice (either maple syrup or honey or 4 dips of liquid stevia).
For savory add ½ tsp garlic and onion powder or other herbs of choice.

In a large bowl add eggs, egg whites, coconut flour, arrow root flour, almond milk and sea salt. Whisk until full mixed. Melt butter and add to mixture. Whisk again until fully mixed.

In either an iron skillet on non stick green pan add a small amount of coconut oil or butter.

Once melted spoon or pour mixture and cook on medium high until you see bubbles coming to the surface.
Flip and cook until both sides are browned.

Lemon Curd:

1/3 cup granulated sugar
1/3 cup fresh lemon juice
2 tsp lemon zest, finely grated
2 large eggs, room temperature
1/4 cup butter, room temperature

In a small saucepan, combine sugar, lemon juice, lemon zest, and eggs.

Add the butter and cook over low heat, stirring continuously with a whisk, until the first bubble appears on the surface of the mixture and the curd is thick enough to hold marks of the whisk, about 6-8 minutes.

Strain the lemon curd through a fine-mesh strainer if you don't want the lemon zest in the curd. Transfer the hot lemon curd to a bowl or jar and cover the surface with plastic wrap. Refrigerate until cold, then take off the plastic wrap and replace with a lid.

The curd keeps fresh in the refrigerator for about 1 week.
​

​After Lilly suffers a loss, a combative Starling takes nest beside her quiet home. The feisty bird taunts and attacks the grief-stricken Lilly. On her journey to expel the Starling, she rediscovers her will to live and capacity for love.

​When his son goes missing during a snowy hike in the mountains, a retired intelligence officer will stop at nothing -- and risk everything -- to find him.

​A troubled police detective demoted to 911 operator duty scrambles to save a distressed caller during a harrowing day of revelations -- and reckonings.

​Many diets focus on what to eat, but intermittent fasting is all about when you eat.

With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.
Johns Hopkins neuroscientist Mark Mattson, Ph.D., has studied intermittent fasting for 25 years. He says that our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive — and thrive — for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.

Even 50 years ago, it was easier to maintain a healthy weight. Johns Hopkins dietitian Christie Williams, M.S., R.D.N., explains: “There were no computers, and TV shows turned off at 11 p.m.; people stopped eating because they went to bed. Portions were much smaller. More people worked and played outside and, in general, got more exercise.”

Nowadays, TV, the internet and other entertainment are available 24/7. We stay awake for longer hours to catch our favorite shows, play games and chat online. We’re sitting and snacking all day — and most of the night.”

Extra calories and less activity can mean a higher risk of obesity, type 2 diabetes, heart disease and other illnesses. Scientific studies are showing that intermittent fasting may help reverse these trends.

How does intermittent fasting work?

There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day two days a week. There are many different intermittent fasting schedules.

Mattson says that after hours without food, the body exhausts its sugar stores and starts burning fat. He refers to this as metabolic switching.

“Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” Mattson says. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”
Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.

Intermittent Fasting PlansIt’s important to check with your doctor before starting intermittent fasting. Once you get his or her go-ahead, the actual practice is simple. You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16. Williams is a fan of the daily regimen: She says most people find it easy to stick with this pattern over the long term.

Another, known as the 5:2 approach, involves eating regularly five days a week. For the other two days, you limit yourself to one 500–600 calorie meal. An example would be if you chose to eat normally on every day of the week except Mondays and Thursdays, which would be your one-meal days.

Longer periods without food, such as 24, 36, 48 and 72-hour fasting periods, are not necessarily better for you and may be dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.

Mattson’s research shows that it can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine. But, he observes, research subjects who make it through the adjustment period tend to stick with the plan, because they notice they feel better.

What can I eat while intermittent fasting?During the times when you’re not eating, water and zero-calorie beverages such as black coffee and tea are permitted.

And during your eating periods, “eating normally” does not mean going crazy. You’re not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten — and enjoyed. “We want people to be mindful and take pleasure in eating good, nutritious food,” she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.

Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether you’re trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.

Intermittent Fasting Benefits

Research shows that the intermittent fasting periods do more than burn fat. Mattson explains, “When changes occur with this metabolic switch, it affects the body and brain.”

One of Mattson’s studies published in the New England Journal of Medicine revealed data about a range of health benefits associated with the practice. These include a longer life, a leaner body and a sharper mind.

“Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers,” he says.

Here are some intermittent fasting benefits research has revealed so far:

• Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
• Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
• Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.
• Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
• Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.

Is intermittent fasting safe?

Some people try intermitting fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis. But intermittent fasting isn’t for everyone.

Williams stresses that before you try intermittent fasting (or any diet), you should check in with your primary care practitioner first. Some people should steer clear of trying intermittent fasting:

• Children and teens under age 18.
• Women who are pregnant or breastfeeding.
• People with diabetes or blood sugar problems.
• Those with a history of eating disorders.

​But, Williams says, people not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. “It can be a lifestyle change,” she says, “and one with benefits.”
Keep in mind that intermittent fasting may have different effects on different people. Talk to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.

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