What Is Dry Fasting—And Is It Safe?

It seems like nearly everyone has either heard about intermittent fasting—or perhaps even tried it themselves. But what about the newest buzz in this eating strategy that follows the clock: dry fasting? With intermittent fasting, you eat during a set window (typically 8 hours per day), then abstain from food during the other hours.  Dry fasting takes things a step further by not allowing any liquids to be consumed during the fasting window. While intermittent fasting does have some scientifically-proven health benefits, we’ve been pretty clear about the fact that there are only certain populations who should even consider trying it. And all of those benefits only last for as long as you can stick with it, which is often difficult to do for the long haul. (Ahem, no bedtime snacks … ever? No thanks.) Dry fasting, though currently rising in popularity, may be even harder to stick with. So what is dry fasting all about? Why are people so jazzed about it and, most importantly, is it safe? Read on for all those answers and more, as we dish about the science of dry fasting. What Is Dry Fasting, Exactly? Dry fasting is a form of intermittent fasting in which no liquid is consumed during the fasting window. Dry fasting is modeled after certain religious fasts. During Ramadan, Muslims abstain from food and drink from dawn to dusk for 30 days. For Yom Kippur, Jews dry fast from sundown to one hour after sunset on the High Holy Day. Dry fasting can be partnered with any of the common intermittent fasting methods below. So think of dry fasting as a subgroup of intermittent fasting. Similar to those aforementioned religious fasts, during the abstention times, those who dry fast don’t consume any fluids during the fasting window. (Generally, non-calorie beverages such as water, coffee and tea are allowed during the fasting window on regular intermittent fasts.) Time-restricted fasting: Eat normally for 8 hours of the day, such as between 11 a.m. and 7 p.m., then abstain from all food and drink for the other 16 hours. 5:2 fasting: Eat normally for 5 days per week, then fast (by consuming 500 calories or less per day) for 2 days per week.  Alternate-day fasting: Eat normally one day, then abstain from all food and drink on the next day OR consume 500 calories or less the next day. RELATED: 5 Super Nutritious Foods You Really Should Be Eating (But Probably Aren’t)  The Reported Benefits of Dry Fasting The majority of studies about the benefits of dry fasting have focused on individuals participating in Ramadan. That means these people eat and hydrate normally for 11 months of the year, so long-term benefits of dry fasting are difficult to pin down. For religious populations, dry fasting is meant to create deeper faith, more community (since the collective group is in it together) and a heightened sense of gratitude. For the rest of the population who participates in dry fasting as part of their intermittent fasting, they’re generally seeking weight loss.  As you study up on the research about dry fasting benefits, know that most studies are fairly short-term and small in size. Weight Loss Intermittent dry fasting may lead to short-term weight loss, according to one study in the Journal of Human Nutrition and Dietetics. Take this with a grain of salt, however, as the weight loss is likely almost all water weight. Improved Immune Function and Skin Autophagy is the cellular anti-aging process that intermittent fasters are trying to take advantage of. The body uses the fasting window to clean out damaged and old cells to allow space to regenerate newer and healthier cells. This may enhance immune system defenses and potentially slow aging. (Take note that drinking enough water is one of the most essential habits for healthy, glowing skin over the lifespan.) Less Inflammation During the third week or so of a dry fast, participants in a small study published in the journal Nutrition Research began to experience less chronic inflammation. Long-term inflammation is a contributor to many common diseases in the U.S, including heart disease, diabetes, arthritis and allergies. Chances are this reduction in inflammation had much more to do with the change in eating habits rather than skipping water. RELATED: 5 Scary Things Inflammation Does to Your Body  The Risks and Side Effects of Dry Fasting As with intermittent fasting, those who dry fast often feel hungry. Dry fasters also may feel thirsty, irritable and tired, and may experience headaches, nausea, sleep troubles, dry mouth and eyes, dizziness and dark and/or infrequent urination. In addition, here are some other very real medical risks of dry fasting. Dehydration About 60% to 70%p of the human body is made up of water, and every part of that body requires water to function well. Potential complications of serious dehydration include seizures, heat exhaustion or heat stroke, brain swelling, kidney failure, shock caused by low blood volume, coma and even death. Mental Fog In a study designed to determine how dehydration impacts mood, scientists discovered that male college students in China who didn’t drink water for 36 hours experienced not only shorter attention spans, but also delayed reaction time, short-term memory loss and fatigue. Kidney Stones Kidney stones form more easily within the body when you are dehydrated. Drinking plenty of water helps prevent crystals in the kidneys from clumping together into a painful mass or stone. Urinary tract infections Water is crucial for flushing out the germs that hang out in the urinary tract. While intermittent fasting can work for some people who crave structure (with the caveat that he or she can fill all their nutrient needs within the eating window), dry fasting is a risky prospect. Instead, we recommend listening to your gut—literally.  Eat when you’re hungry, not when the clock says you can.  Fuel up with fruits, vegetables, lean protein, healthy fats and whole grains. Aim to pack each plate with a variety of colors.  Wash it all down

6 Sneaky Ways to Hydrate

As the days get hotter, it’s more important than ever to stay hydrated. There are lots of reasons to drink up. Sipping on H2O aids digestion, cognition, boosts energy, and promotes healthy skin. Plus, it’s crucial for many other health reasons including regulating body temperature, keeping joints lubricated, preventing infections, and keeping organs functioning properly.  We’re always going to recommend that you drink plenty of water but, if you’re struggling to stay hydrated or just looking for additional ways to up your game (especially in this heat!), we’ve got six delicious foods that pack a hydrating punch.  Grapes It’s no wonder our moms always added grapes to our lunch boxes. These little gems  contain fiber, vitamin C, and vitamin K (important for bone health) and are made up of 82 percent water. Popping them into the freezer is an easy way to cool you off. If you’re looking for a little sweet and salty, try this grape and prosciutto crostini. Jicama This starchy root vegetable has the crunch and crispness of an apple and is 85 percent water. It also has a special type of fiber called inulin, which acts as a prebiotic to help bolster your gut health. Fun fact: One cup of jicama contains half  the vitamin C you need for the whole day.  Turn it into a slaw to top grilled chicken, fish or a unique barbecue side.  Salsa Most of the ingredients in salsa are high in water content, including of course, tomatoes. Over 95 percent of a tomato’s weight comes from water. We all know salsa adds flavor to your salad, eggs and tacos—but there are dozens of ways to use it to spice up any meal. Stir into tuna salad, mix it in your meatloaf or toss cucumbers, jalapeños, tomatoes and salsa into your blender to make gazpacho. Stone fruits Peaches, plums, mangoes, nectarines, and cherries—oh my! The summer is when all the stone fruits come out in full force and really shine. And, you’re getting more than just a sweet treat with every juicy bite. Each stone fruit is made up of about 80 percent water, plus they’re all loaded with fiber and antioxidants. University of Michigan researchers have found that the anthocyanins in dark cherries reduce inflammation and may lower cholesterol and triglyceride levels. We love adding these fruits to our smoothies and salads, but you can even add them to your pasta dishes or mix them into a salsa to top grilled fish and chicken. Watermelon This fruit lives up to its name as it’s literally packed with water. It has the highest water content of all fruits (over 90 percent) and  is a delicious and refreshing snack that can also be frozen and added into smoothies. Or, be the hit of any summer party and bring this watermelon pizza—ready in 5-minutes flat!  Zoodles Instead of regular pasta, try substituting it with spiralized zucchini, which is made up of 94 percent water. To help prevent the loss of water content, try to limit the cooking time to just a couple of minutes. And zoodles aren’t just for dinner—combine them with fresh, organic eggs (protein!) and avocados (healthy fat!), and you’ve got a power breakfast that will keep you satiated and hydrated.

Should You Be Drinking Alkaline Water?

Q: I’ve heard more alkaline water is better for my health. Should I spend the extra money to buy bottled water with higher alkalinity? A:  “Alkaline water” is now everywhere. Many companies print the pH level on the bottle and then claim that their water—and theirs alone—will change your life (at a price premium). My overall advice is this: Drink water. Any water. Water water water. All day, every day. For energy, great skin, weight loss, and more. Whether or not that water is alkaline is sort of besides the point. RELATED: Should You Drink Water During Meals? There is very limited evidence that more alkaline water may have some small benefits, which I’ll explain below, but the research is inconclusive. There’s also no evidence that drinking alkaline water will hurt you, so if you’re intrigued, I won’t stop you, as long as you’re getting in those 64 ounces. Here’s what you need to know. Alkalinity, Explained PH is a measure of how acidic or alkaline something is, on a scale of 0 to 14. 0 is the most acidic, 7 is neutral, and 14 is the most alkaline. Foods can be acidic or alkaline; water is usually around neutral but can lean more acidic. Alkaline water has a pH above 7. Proponents of alkaline diets believe a diet high in acid-producing foods makes your body acidic, which leads to illness and weight gain. The science, however, generally shows their reasoning is bogus. First of all, the body is really good at regulating pH on its own—in fact, it has to keep you alive. Your lungs and kidneys are working on the task around the clock. In addition, many acid-forming foods—like meat, oats, and some nuts—are healthy.  (FYI the alkaline diet is mostly really healthy by default, since alkaline foods include green veggies, most fruits, beans, spices, and seeds. In other words, if you’re eating a healthy, plant-forward, whole foods diet, it will naturally include primarily alkaline foods.) RELATED: What You Need to Know to Be a Healthy Vegan What About Alkaline Water? So where does water fit in? There are claims that drinking it increases overall body alkalinity, which may be true, but “body alkalinity” is not linked to better health outcomes overall (and remember the earlier point about the body’s internal regulation system that’s already always cranking). There is some evidence that alkaline water banishes AGEs (compounds linked to inflammation) in rats and that it may protect from pathogens by influencing bacteria in the gut—but all of the research claims are incredibly weak and speculative. The most solid research out there doesn’t show big, exciting benefits. It shows small benefits for specific people: for example, drinking alkaline water may help patients with reflux disease. Of course, the science so far also shows there’s no reason not to drink it. So if you want to shell out the extra cash to see if it helps improve a health issue you’re experiencing, go for it. Just do so while empowered with your new knowledge of the pH scale.

Should You Drink Water While Eating?

Ask Keri: I’ve heard it’s a bad idea to drink water while eating. Is this true? Keri says: Hydration is one of my favorite topics, and I encourage you to be sipping on H2O as often as possible—that includes water during meals. Read on to find out about the basics of digestion, the three most common myths about drinking water or other liquids during a meal, plus the benefits of drinking plenty of H20. How Digestion Works As you likely know, digestion starts in the mouth. As soon as food enters the mouth, it signals to the salivary glands to produce saliva. Within saliva are enzymes which start breaking down the food to make it easy to swallow. The food then travels down to your stomach and gets mixed with gastric juices that break it down even more. The next stop is the small intestine where digestive enzymes from your pancreas and bile from your liver enter the process. The food is broken down even further, readying the nutrients to be absorbed into the bloodstream. 3 Myths of Drinking Water While Eating The misconception that you should skip fluids while you eat comes from some flimsy theses. Here we take a look at three of the myths surrounding drinking water with a meal and the science that debunks them. Myth 1: It Hampers Your Digestion There are claims that drinking water while eating can affect your digestion by diluting the acid and digestive enzymes your digestive tract uses to break down food. That, they claim, can prevent your body from absorbing nutrients properly and lead to bloating. RELATED: How to Stop Bloating in 5 Easy Steps But that theory is not supported by research, and even if we did find out there was some truth to it, the benefits of drinking water during meals would far outweigh that effect. (More on that later!) Myth 2: It Negatively Affects Saliva Production Water isn’t the only liquid claimed to affect digestion. Some people argue that drinking acidic drinks, such as alcohol, with meals dries up your saliva, which in turn makes it tougher to digest food. While it’s true that alcohol does decrease saliva flow, it’s the higher alcohol concentrations found in hard liquor that are mostly responsible for this. There’s no scientific evidence that a glass of wine or beer with dinner (when consumed in moderate amounts, of course!) will negatively affect digestion. Myth 3: Liquids Speed Up Stomach Emptying This argument claims that drinking water or other liquids with meals will ramp up the rate at which food is moved through your digestive tract. This is thought to cut down on the time the food comes in contact with stomach acid and digestive enzymes, thus leading to poorer digestion. While this sounds feasible, the truth is that liquids have no effect on solids in the digestive process. While liquids obviously do pass through the digestive tract quicker than solids, studies have shown they don’t impact the digestion speed of food and how quickly it empties from your stomach. Benefits of Drinking Water While Eating Now that we’ve dispelled the three major myths surrounding drinking water and other liquids during a meal, let’s dig into the benefits of drinking while eating. Here we go: Water Aids Digestion Not only does drinking water with a meal not hinder digestion, it actually helps it. Water (and other liquids) help break down food so your body can better absorb the nutrients you’re eating. Water Helps Prevent Constipation Drinking water with your meal helps to move food through your digestive tract smoothly and softens your stool. So your water intake could actually prevent bloating and constipation. Score! Water Helps Curb Weight Gain Research has shown that water during meals can help curb weight gain by preventing overeating. (We’re talking about a couple glasses; don’t get so excited that you start chugging from that Swell bottle pre-dinner.) RELATED: Does Drinking Water Lead to Weight Loss? Finishing off a glass while you wait for your steak salad to show up? It turns out, that may cause you to feel full sooner. In one study, adults who drank water right before digging into dinner lost more weight than those who didn’t. Other studies have shown that stopping for sips slows down the speed at which you eat, causing you to eat less overall. Eating at a slower speed allows you to check in with your hunger signals and usually makes a meal more enjoyable. And we all know enjoying what you eat is a big part of maintaining a sustainable, balanced diet. Drinking Water Before, During and Between Meals: The Bottom Line Finally, did I mention I LOVE talking about the overall importance of hydration? Drinking enough water throughout the day is associated with weight loss, improved moods and energy, and better skin. With all that going for it, it definitely makes sense to keep it up before, during, and between meals. More Reading Feeling Dehydrated? Here’s How to Hydrate Like a Boss (Image: Shutterstock)

3 Best Foods for Healthy Skin

Healthy skin is one of those things we all want, but many of us have trouble getting. Blemishes…zits…pimples…are you cringing at even just the thought of them staring back at you in the bathroom mirror this morning? It’s a topic most people like to avoid. It’s important to take care of your skin, and your mind might already be thinking of cleansing and hydrating properly as two of your go-to strategies. But what you choose to eat is also a huge contributing factor to having healthy skin! A varied diet rich in whole foods is great for skin health, and I’m giving you 3 of the BEST foods to help you clear up your acne and prevent future breakouts. These 3 healthy skin foods are rich in selenium, vitamin C, bioflavonoids, and omega-3s which act as antioxidants in the body to help fight inflammation and reduce the occurrence of blemishes (along with a whole host of other health benefits!). Clear skin with a side of heart health, anyone?

The “Drink More Water” Challenge

Time to chug 64 ounces every single day.

How Does Lauren Roxburgh Live a Nutritious Life?

Lauren Roxburgh is an international best-selling author of  ‘Taller, Slimmer, Younger – 21 Days to a Foam Roller Physique’, and creator of the Lo Rox Aligned Rollers and the Aligned Life video series. Certified in the fields of Structural Integration, classical Pilates, nutrition and pre/post-natal yoga, Lauren is a body alignment, fascia and movement healer, and has been fortunate enough to work with some of the world’s top athletes and celebrities. She is the go-to writer and expert on all things fascia, alignment and foam rolling and regularly works with some of the country’s top orthopedic surgeons. Currently, she is working on making me two inches taller. Perhaps I won’t get two inches, but she can, for real, make you taller (and calmer at the same time.) Named “Body Alignment Pro” by Vogue and dubbed “The Body Whisperer” by Gwyneth Paltrow’s Goop.com, Lauren has also been listed as one of the “Hottest Trainers in America” by Shape magazine. I love every minute I spend with Lauren as she truly radiates all things Nutritious Life in her calm, positive, beautiful inside and out way. Read on to learn how this gorgeous mama lives her most Nutritious Life: (PS: I know you’re going to want to lie down on the ground and start rolling the minute you read this and lucky for us, you’ll be learning more from Lauren in the blog here soon. So, keep checking back.) How do you DRINK UP? I stay hydrated with Alkaline water, Rosemary Lemon Water, Chlorophyll Water, loose-leaf green tea and a bit of Italian or French red wine and organic coffee. How do you EAT EMPOWERED? Nourish and live with the 80/20 Rule! Go Alkaline 80% of your life and go ahead and allow yourself to indulge a bit for the other 20%.  Start your day with an 8oz glass of water and a squeeze of lemon before you have coffee or breakfast. Reduce red meat, wheat, dairy, processed foods, refined sugar and alcohol in your diet.   How do you LIVE CONSCIOUSLY? My whole philosophy is about empowerment and connecting with our true strength and authentic selves. Finding alignment in your physical body is the first step to aligning your life, connecting to your gifts, attracting your deepest desires and feeling like you are on your true path. It’s not about what you think the world wants you to have, but actually digging deeper into what your own true desires, passions and loves truly are. Over the years as I was so deeply studying the body, I realized many other things in my life and self were also coming into ‘alignment’.  I’ve seen it with hundreds of my clients too. People who have struggled with weight issues, stress, toxic relationships, addictions or other personal issues often find they finally get resolved once their body is correctly aligned, connected and stronger and they start to feel empowered. When we take time to really BE in our bodies and out of our heads, magic happens, light bulbs go off and your true inner self can start leading the way. Hence my motto: Aligned body, aligned life! I also practice TM meditation to help me connect to my higher self.   How do you LOVE MORE? Practice gratitude, soulful self-love and acceptance, not just saying it in our heads, but feeling the love for self and acceptance of self in our bodies and at a cellular level…That’s when we change our vibrations and we start connecting to what and who we truly desire. When people focus on the positive, life becomes better, you glow more and you attract more positive in your life. Even when we go through awful things in life like break-ups, losses, deaths, illnesses and betrayal we can choose how we view the experience. We can choose to be a victim or look at lesson. Ultimately, finding balance in life, letting go of the small stuff, prioritizing love, health, laughter and nurturing your body and emotional wellbeing.   How do you NURTURE YOURSELF? Roll, bounce, sauna, mineral bathes. Surround myself in scent. Rub 2-3 drops of skin suitable lavender oil into your palms and rub together, then inhale 4 times to relax my mind and body. Then rub on my temples and neck and feel the tension flow away!  Another great way to nurture myself is to take hot salt bath. Salt baths and saunas helps release unwanted tension, flush the body of toxins, hydrate connective tissue, reduce soreness, help you sleep better and fully relax your entire body and mind.   How do you SLEEP DEEP? Natural CALM Magnesium drink helps relax my body so much.   How do you STRESS LESS? Be here and now. Remember to breathe…in just a few minutes a day you can dramatically increase your lung capacity, improve posture and reduce stress by doing what I call “Umbrella Breathing”: Visualize your lungs as a 3-dimensional umbrella.  Imagine you are opening the umbrella by taking a full inhale to expand your lungs as much as possible. Pause at the top of the breath, then take a full calm exhale (as if you were sighing in relief). Pause again at the bottom of your breath and repeat.  Decide which way is easier for you: the inhale or the exhale? Then focus on the weaker direction to help increase the absorption of oxygen.  It’s so simple but the benefits are increased metabolism, better posture, decreased stress, more energy and even feeling more inspired.   How do you SWEAT OFTEN? Get on my Bellicon rebounder and do my Total Body foam roller Workout Aligned Life video series Foam rolling increases circulation, smoothes out fascia and helps ‘wring’ out your organs all of which can help regenerate and restructure your connective tissue, reduce stress and inflammation, detoxify your body, and even beat cellulite once and for all.   Cellulite occurs when underlying fat pushes through weakened, dry, or brittle connective tissue (or fascia). This weakened or imbalanced connective tissue structure can be caused by gravity, aging,