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...
Viva La Café!  Toast to a Longer Life with Coffee

Viva La Café! Toast to a Longer Life with Coffee

Let's Toast to a Longer Life Thanks to Coffee! Some health myths are hard to break no matter how much good science comes out.  For example, there are still some people who think coffee may not be healthy.  Granted, some people cannot tolerate the buzz or have other health issues at play that may not pair well with caffeine.  But coffee is more than just it’s caffeine content.  And now there’s even more mounting evidence that coffee – caffeinated or not – may lead to a longer life according to scientists. The Annals of Internal Medicine recently published a study showing people who drank a cup of coffee a day were 12% less likely to die compared to those who didn’t drink coffee.  For those who drank 2 to 3 cups a day, there was an 18% reduced chance of death.  The study period ran for over 16 years.  The data came from a multiethnic collaboration between the University of Hawaii Cancer Center and the Keck School of Medicine.   Researchers studied 215,000 ethnically diverse participants to examine lifestyle risk factors that may lead to cancer.  Of the more than 180,000 participants that were coffee drinkers, they found the drink was good for you whether you are white, African-American, Latino or Asian.   It didn’t matter whether the coffee was high octane or decaf.  Mortality rates were lower for both, suggesting the association is not tied to caffeine, according to V. Wendy Setiawan, senior author of the study and an associate professor of preventive medicine at the Keck School of Medicine. “Coffee contains a lot of antioxidants and phenolic...

Staying Fit While You Travel has Just become Completely Excuse Proof

Years ago I used to think I was an outlier. I’d stay at a hotel and be the only one grunting and sweating in their gym. Back in those dark ages, a hotel might throw a few pieces of dilapidated equipment and rusty weights into a dank, basement room and pass it off as a gym. Hmmm… maybe that’s why I’d be the only one in there. Fortunately, the hospitality industry has come to realize the fitness & wellness market is worth tapping into. Now, people like me who want to maintain their fitness routines when they’re away from home, have options when it comes to hotel fitness. A New Trend in Fitness Travel Research surveys have shown that plenty of people intend to workout when they travel. In fact, Forty-six percent of hotel guests, according to recent Cornell University Center for Hospitality Research study, say they plan on using the hotel gym. In actuality, only 22 percent do.  If you're guilty, say "I!"  The International Hotel group estimates there are 17 million wellness-minded travelers who feel their healthy lifestyle needs are not being met. And a survey by Westin found that 70 percent of global travelers struggle to maintain their wellness routines on the road.  Good news!  It's getting easier and you don't even have to suit up to go to the gym.   A Functional Mini Gym Right in Your Room Now that my tribe is really being heard, a new hospitality trend has emerged, In-Room Fitness. While the concept isn’t totally new and other hotels have taken steps to fill the need, Hilton has just taken...