Infographic Share:  Benefits of Intermittent Fasting

Infographic Share: Benefits of Intermittent Fasting

I've written about my affinity for Intermittent Fasting before.  I'm in the 16:8 camp, meaning most days of the week, (about 4, sometimes 5), I don't eat for 16 hours.  I leave myself a "feeding window," as it's called, " of 8 hours.  For me it looks something like this: My Typical IF Schedule: Go to bed between 10 - 11 (or attempt to!). Wake up between 5:20 and 6:30 depending on the day's schedule I don't eat until 2pm, except coffee with a some MCT oil for the boost, some BCAAs (branch chain amino acid) powder supplement, in my water if I'm working out before I eat. Around 2:00 I have a large meal and maybe a snack like an RX Bar or apple with nut butter shortly after the meal. Around 8 or 8:30 I have dinner (there may be some other small snacks before dinner like nuts or fruit) If I'm still hungry, I will have a snack right before bed, like a bite of a protein bar. No more food after 10!  And I'm good until 2pm the next day.  It takes some getting used to, but 16 hours without food seems completely normal.  If I were doing this to lose weight, I would switch to eat a large breakfast and lunch instead of lunch and dinner.  Researchers on circadian rhythms have shown our metabolisms slow down in the evening.  In which case, I would stop eating at 4 or 5 pm and fast until 9am the next morning (preferably after a workout). Weight Loss and Health Benefits of IF: If you're considering this for...
Quinoa, Kale, Blackbeans & Yam bowl

Quinoa, Kale, Blackbeans & Yam bowl

Can you say Comfort Food!? I've been a vegan before.  I have been Lacto Ovo Vegetarian before.  I have nothing but TOP respect for people who are.  I myself am Pescatarian.  There are only a few foods I can't live without (or so I believe).  That's fish, potatoes (or some kind of complex, starchy carb) and pizza.  If the world was fair, I would live on pizza, sushi and french fries.  Since I am lactose intolerant and can only have small, occasional serving of dairy from time to time without my intestines going to war against me, I sometimes dream of a life full of pizza and ice cream!  Sigh.  The world ain't fair. I feel for the plight of my friends and colleagues who have autoimmune diseases and thyroid diseases who need to steer clear from grains, grain-like foods, gluten and dairy.  But I am always putting myself in the shoes of people on restricted diets.  This meal is not for everybody, but ALMOST!  It's high enough in protein between the combination of beans, yams and Quinoa.  Tons of micronutrients and cancer fighting antioxidant.  As far as anyone who read that book where the Dr. says not to eat beans because of the lectins, I say "Bah!" Cooking beans gets rid of the lectins to where the benefits of the beans far outweigh the toxicity of the lectins.  If you can't tolerate beans or quinoa, go ahead and substitute.  But as far as a power packed lunch that will provide long lasting energy, go for it! Ingredients are simply: Roasted Yams in olive oil, cooked at 360 degrees (some...
The Thief Whole Steals My Happiness… Damn You, Comparison!

The Thief Whole Steals My Happiness… Damn You, Comparison!

Anxiety eats away at the soul I often wake up in the morning with my mind racing. The mornings where I have an extra 20 minutes to do a guided mediation are heaven! But, the truth is I’m usually fighting the feeling anxiousness. Especially right now. First, there's a lot of crap going on the in the world - the "new normal" adds a whole extra nuance of anxiety to day to day life. But mainly, this anxiousness is coming from the 8-week intensive online business building course I'm in. I find myself constantly COMPARING myself to others way too much by force of habit. This was something my family embedded in me. "Why can't you do what so and so is doing?"  "How come so and so doesn't have this problem?"  It's awful to hear this in your head.  I've spent countless years trying to banish those voices of my family. But here I am, every day (multiple times a day) checking the group's Facebook page with all the others taking the same course, wondering, "Am I falling behind?" "Why are some people moving so much faster than me?" "Are they smarter than me?" And so on.   The other morning, I checked Instagram.  I'm already in this "comparison" frame of mind. So maybe not the best move. I open my feed and see a bunch of beautiful selfies of women - mostly younger. And 😑 ugh! Here come more voices. "Am I too old for this"? "Does my ego need validation?" Remember, I tell myself, "comparison is the thief of happiness."   Putting Yourself Out There Then I said...
If You Take Statins, or Your Doctor Says You Might Need Them, Read This First!

If You Take Statins, or Your Doctor Says You Might Need Them, Read This First!

I Love STEM-Talks One of my new favorite podcasts is STEM-Talks.  It's all interviews with leading scientists in every field.  Some of these talks were so interesting and enlightening, I have to share them with you on my blog. When my doctor said to me my boyfriend may need to go on a statin after looking at his cholesterol, my spidey senses tingled.  I remembered seeing this podcast in my queue and immediately listened to it. I was pretty blown away.   I was already astounded at how much "bad" the science has proliferated and turned into public policy. You've heard by now that low-fat, higher-carb diets have been the wrong way to go for losing weight, lowering cholesterol and reducing heart disease, yes?  (I'm not referring to whole fruit or veggie carbs - but the processed stuff on the grocery store shelves).  I mean, it made total sense when every public health organization said to go low fat.  But science is often counter-intuitive.  So the jury, after what, 30+ years, finally comes back with a decision reversal.  Now the tide is turning.   Nutrition researchers are starting to agree that lower-carb (again, not referring to fruits and veggies in their whole food states) diets with higher (good) fats may be the better way to lose weight, stay healthier, and by the way, won't raise cholesterol in a dangerous way for your heart (most of the time).  What a mess our health has become because research is so easy to flub with statistics. Fortunately some curious doctors and researchers decided to open up the cold case files, and look...
Double Your Kettlebells & Double Your Fun!  (short video)

Double Your Kettlebells & Double Your Fun! (short video)

How to Use Two Kettlebells instead of one for Double the FUN! No one will tell you how important it is to keep up your strength training more than me.  But I know many people, especially when they get a little older or have had injuries, are hesitant to up their weights.  So try this.  Instead of using one heavy kettlebell, try two medium weights (or even light to practice).  Here is a great kettlebell workout for strength building you can do with two, instead of one. Want more kettlebell tutorials or suggestions?  Click here for how to do a Turkish Get Up, the top brass of kettlebell exercises or here for some easier to learn whole-body-exercises. Ready to buy your own kettlebells?  Here's a great deal on an entire set of all the kettlebells you'll ever need (pictured below).  They feel nicer than the steel ones I’m using in the video, especially when "cleaning" and "racking" the weight.  And, easier to grip by the horns when your hands are sweating!  Plus, they’re prettier...
Can Ketogenic Diets Cure Diabetes?

Can Ketogenic Diets Cure Diabetes?

Research is saying a big "Hell Yeah" to eating steak, coconut oil, bacon and avocados.  Those are mainstays for many people who follow a ketogenic (high fat, low-to-moderate protein and almost no carb) diet.   A body of evidence is showing that this diet may be the holy grail for reversing pre, and type 2 diabetes.  The ketogenic diet, incidentally, was originally developed to treat epilepsy.   The Science Behind the Ketogenic Diet and Why I Still Didn't Try It In the early to mid-90's I was intrigued by the notorious Atkin's Diet book, which promoted the ketogenic diet for weight loss.  When the body consumes very little carbohydrate, the liver converts fat into fatty acids and and ketone bodies.  The ketone bodies pass into the brain to fuel it and they replace glucose as the body's energy source.  The marketing slogan was and is, "eat fat to burn fat."  I did not try it .  I was hesitant to get on board with such a radical concept even though I heard first-hand reports that people were losing weight.  Significant weight loss almost always has a positive effect on biomarkers like blood sugar and cholesterol.  Still, I personally couldn't wrap my head (or mouth) around eating all that fat - about 70% of you daily calories.  I think I had a fat-phobia bought on by the false, mind-control marketing by the sugar and packaged food companies convincing us fat was the enemy.  We know now, it's not.  The real enemy, if we have to demonize a food, is added sugar and processed, refined foods.  It really makes me angry 😡😡 😡that food companies,...
Your Favorite Summer Salad Recipe

Your Favorite Summer Salad Recipe

SUMMER SALAD must! One hot day I looked at my leftover watermelon and decided to make it a meal instead of a snack.  It's so refreshing, everyone will love it. This watermelon salad with feta super easy and fast: Cut up seedless watermelon Spinach or your favorite dark, leafy greens for a salad bed Chevre goat cheese or Feta crumbles Chopped walnuts A sprinkle of fresh mint if you have it and any light vinaigrette (I used balsamic - it's a bit strong for this salad so I recommend a champagne, orange, lemon or red wine dressing) BON...
Need a Beginner Workout?  Everyone Has to Start Somewhere

Need a Beginner Workout? Everyone Has to Start Somewhere

Have you decided to start a home fitness program but you don't know where to begin? Although many of the exercises and workout programs I post on my site here are intermediate to advanced, I'm very attuned to what beginners need to get started on the right foot.  When GymRa asked me to design a beginner workout program last year, I was pretty psyched.  Yes, most die hard fitness pro's love to show off their most impressive moves, there's only a small percentage of people who can really do them.  Or at least do them properly without too much risk of getting hurt.  There's always some risk of injury when you push to the next level.  Maybe a rolled ankle, muscle tear or pulled tendon, but don't let that intimidate you.  These things heal with just a little common sense and simple care.  So be smart.  Don't start working out at a level that's too far above your current level.  It's a nice feeling when you can do a workout all the way through without getting gassed! Here's where to get started Click the pic to go to the 2nd workout in my Beginner Workout series.  If you're not in the least bit fit, it's a good starting point that will build up your strength and endurance gradually.  Here's the first workout if you missed it.  Do each of the workouts as many times as you need until you can crush them!  If you're still a beginner, but just want some variations, these will work for you as well.  Particularly the interval workouts. If you know someone you're trying...

What’s Your Health IQ?

Test Your Knowledge You may have seen or heard the commercials for the company HealthIQ.  I had the privilege to serve as one of the experts on their health and quizzes.  Although I may be slightly biased, I think the quizzes are pretty fun!  They make you think.  And you definitely will learn more than currently know about a variety of health and fitness topics.  They've created over 1,000 health-related quizzes and worked with innovative insurance companies to create financial rewards for health conscious people. To date, Health IQ has helped over ten thousand triathletes, vegans, runners, and other health conscious people secure billions in life insurance coverage, and they hope to expand to other financial rewards in the near future.   Try this quiz.  Let me know how you do in the comments below or hit me up on one of the socials. Powered by Insurance for the...

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