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By Jonathan Richie Special to The Freeman WAUKESHA — Which time of day is best to eat? Is fasting a good way to lose weight? Are juice cleanses just simple gimmicks made to sell books? Springtime is often when eating healthy begins to get easier with foods coming into season and the winter blues moving along. How are we supposed to know whether fashionable fad diets are some- thing to invest in? Or do we stick with solid exercise and eating healthy. Timing The basic rules to follow are eating one hour after waking up and eating every three to five hours after that. Experts agree that what time you eat is important even if the research hasn't backed it up fully yet. "All of these studies are still being tested in animals and they are promising, but not much has been tested in humans yet," said Courtney Meidenbauer, registered dieti- tian at Wheaton Franciscan Healthcare and a state media representative for the Wiscon- sin Academy of Dietetics. "I advise people to eat lunch as their biggest meal and to not eat after 7 p.m.," said Julie Larsen M.D. specializing in integrative medicine and leads the weight management program at ProHealth Care. Larsen added that one of the worst times to eat is before bed, it can disrupt sleep as well as digestion and cause reflux. Fasting "Periodic fasting is the best option," Meidenbauer said. "There are many different options, but the most promi- nent is five days of 'fasting' (however the individual defines it) and two cheat days." Fasting has a long history based in culture and religion. It is unclear if it helps with weight loss, but it may alter a person's metabolism. "I do not suggest simply not eating for an entire day," Larsen said. "If a patient comes in I would advise them to cut down their calorie intake once a week." Meidenbauer pointed toward studies about bacteria in the gut and how they affect the body. Obese people have differ- ent gut bacteria and it can affect the entire body. Cleanse "The research being done for these juice cleanses are often multi-level marketing strategies and are tied to expensive schemes," Larsen said. These cleanses are low in calories and often include laxatives. The best way to cleanse without these expen- sive juices is with a simple detox, Larsen said. "The best thing I suggest is a three-day clean eating 'detox'," Larsen said. "Eliminate sugar, processed food and alcohol for three days, if you can." Research is still being done in hopes to that these fads turn into healthy eating standards. The experts agree new strate- gies are being discovered, in hopes of healthy living being accessible to everyone. "One of the most important things is for people to talk with their doctors before trying any of these," Meidenbauer said. SPRING 2017 / HEALTH & WELLNESS DIRECTORY 2 When to eat for best health Eat after 7 p.m. or right before bed not recommended TABLE OF CONTENTS ■ Alertness during the workday . . .page 10 ■ Best time to eat . . . . . . . . . . . . . . . .page 2 ■ Dehydration . . . . . . . . . . . . . . . . . . .page 7 ■ DIRECTORY LISTINGS . . . . . . . .page 12 ■ Eat healthy at age 50+ . . . . . . . . .page 15 ■ Exercising as a couple . . . . . . . . .page 4 ■ Foods for energy . . . . . . . . . . . . .page 12 ■ Food trends . . . . . . . . . . . . . . . . . .page 6 ■ Frozen foods myths . . . . . . . . . .page 15 ■ Healthy cooking techniques . . . .page 9 ■ Hot and cold therapies . . . . . . . .page 8 ■ Kids and sleep . . . . . . . . . . . . . .page 12 ■ Older adults at the gym . . . . . .page 13 ■ Seniors' health and wellness . .page 5 ■ Shelf life of cosmetics . . . . . . .page 8 ■ Youth sport injuries . . . . . . . .page 11

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