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...
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,...

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...
A Smoked Salmon Salad to Scream For

A Smoked Salmon Salad to Scream For

Most people think of cafes, croissants and baguettes when they travel to Paris.  I do too.  Their food is their passion and I never had  disappointing meal there.  Well, maybe just one.  I ordered a veggie burger at a place called Burger & Fries.  They gave me lettuce, tomato, a slice of cheese and onion on a burger bun!  That's a veggie burger?  Really??  I was convinced they were messing with me! Other than that fiasco, the food was as incredible as you've either heard or already know from experience.  When Jim and I got home from our vacation in Europe, one thing we both really missed and craved were the seafood salads with smoked salmon.  I never met a salad I didn't absolutely love there.   The other night when the urge hit me hard, I had to improvise.  It was delicious right down to my homemade easy peasy dressing. For 2 dinner size servings: 8 - 10 oz. of Nova smoked Alaskan Salmon 1/2 small or medium onion (pick your favorite) About a dozen cherry tomatoes (I used golden yellow and red) About 20 steamed green beans or haricot verts 1/2 large avocado or a whole small one Mixed greens (as much as you want) Fresh ground pepper Finishing salt Capers (not shown - I remembered them after the pic, whoops!) Dressing:  Mix together 1/4 cup olive oil, 1/2 fresh lemon squeezed for juice, 2 tsp dijon mustard, 1 tsp honey, 1/4 tsp dill, lemon pepper and a dash of Himalayan pink salt to taste) Fill a large plate or bowl with fresh mixed greens. Slice onions,...
Simple Beginner, Level 1 Workout

Simple Beginner, Level 1 Workout

Everyone needs to start somewhere.  I created a few  easy, beginner workout programs for GymRa for that very reason.  These workouts (most all are on YouTube) will help you build the confidence and core competency you need to get on your way to making fitness part of your daily life.  These workouts include beginner cardio moves, basic strength and toning exercises and core work to keep you spine healthy and prevent injuries. If you're not a beginner, consider sharing with someone you know who is.  ...