Health and Fitness Tip #233 - 13 DOs and DON’TS of Intermittent Fasting

13 DOs and DON’TS of Intermittent Fasting

Fasting isn’t a new idea — many religions have practiced some form for centuries. Recently, fasting has experienced a renaissance among the health conscious who see it as a way to detox, and look and feel better. The latest crop of practitioners favor shorter-term options such as intermittent fasting, which can range from nightly fasts for at least 10 hours at a time to skipping meals 2 days a week, and longer-term fasts that might extend for an entire day. Whatever method you choose, read on for some basic tips to make the process go more smoothly before, during and after your fast. Have you tried intermittent fasting? 

1. DO: Make Sure You’re Fit to Fast

Not everyone should take up fasting. Those who shouldn’t consider fasting include pregnant or lactating women, diabetics, kids under 18 and anyone with underlying medical problems. In addition, anyone taking prescription drugs should avoid fasting to avoid unpredictable reactions. A good option for those who can’t fast is transitioning to cleaner eating, says Christine Palumbo, a registered dietitian in Chicago. She advocates eating whole foods in their most natural state and eliminating rich, sugary, fatty or highly processed foods. “By replacing these with whole fruits and vegetables plus whole grains, your family is better off.”

2. DON’T: Forget to Tell Your Doctor

If you have any health concerns related to fasting, check with your primary care provider before you begin. Even for those with a clean bill of health, nutritionist and wellness expert and author of "The Fast Metabolism Diet" and "The Fast Metabolism Diet Cookbook," Haylie Pomroy suggests alerting your primary health physician of your plans.

3. DO: Fit Your Fast into Your Lifestyle

Think before you fast. Avoid fasting during high-stress times or events that cause excess exertion, says Sara Schenker, a registered dietitian in London, who co-authored "The Fast Diet Recipe Book." It offers up healthy meals for the 5:2 style fast, which calls for setting aside two days a week to restrict calories. “It's good to plan which days to make your fast days,” Schenker told The Daily Mail. “Some people do it at the weekend if they don't have much going on. Others prefer Monday as it's the start of the working week and then Thursday so they can look forward to eating what they like at the weekend.”

4. DON’T: Overindulge on a ‘Last Supper’

Avoid gorging yourself with a final feast before a fast, says nutritionist and wellness expert Haylie Pomroy. The night before, Pomroy suggests eating a meal including a lean protein, healthy fat and lots of vegetables. You could also have a starch like sweet potato or legumes. Adding a fruit to your meal will also provide some natural sugar, which can be calming to your hormones. Try low-glycemic fruits like berries. “This type of complete meal will give your body lots of slow-burning nutrition to carry you as much as possible through your fasting period,” says Pomroy.

5. DO: Prepare Your Mind, Body and Home

Before fasting, make sure you're well-rested and emotionally prepared. Nutritionist Haylie Pomroy suggests thinking about your intention and how you want to achieve it. “It’s really important to be clear about what you want,” Pomroy says. In addition to clearing your mind, it’s a great time to literally get your house in order. Purge your kitchen of any tempting foods or beverages that aren’t aligned with your fasting goals, says Chicago dietitian Christine Palumbo. “Hopefully the less healthy ones will never be seen again,” says Palumbo.

6. DON’T: Be a Hero

Fasting can have side effects, so it’s important to listen to your body and stop if you feel you’re pushing too hard or too far, says nutritionist Haylie Pomroy. Heart palpitations, dizziness and weakness are among the symptoms that can be causes for concern. “If you’re not able to function the way you want to or need to -- stop fasting!” says Chicago registered dietitian Christine Palumbo. “Use common sense.”

7. DON’T: Go for the Burn

Thinking about running a marathon or even a 5K? Don’t do it while you’re fasting. “Light exercise is fine, but it’s best to avoid things like high-intensity cardiovascular, especially if you’re not used to it,” says Sarah Schenker, a registered dietitian in the U.K. and co-author of "The Fast Diet Recipe Book." Nutritionist Haylie Pomroy agrees and suggests “passive activities” such as acupuncture or massage. Massage increases blood flow to the fatty areas of the body and may reduce cortisol, which is a hormone that stores fat and can break down muscle. “The goal is not to burn muscle for fuel while fasting,” says Pomroy.

8. DO: Take Your Vitamins

Depending on the type of fast you’re doing, it may be necessary to get most or all of the vitamins your body needs from supplements. Choose vitamins in liquid form for easier digestion during fasting. Chicago registered dietitian Christine Palumbo suggests taking a multivitamin plus a separate dose of calcium. “Since you'll be missing so many of the vitamins and minerals provided by food when fasting, it's important to replace them. A basic multivitamin that provides 100% of the Daily Values would fit the bill.” Your best bet is to consult with your primary care physician who knows you best and will be able to advise you on the matter.

9. DON’T: Forget to Hydrate

It’s crucial to be sure you are really drinking enough water each day while fasting. "We don’t think about the amount of water that is present in the food we eat,” says Chicago registered dietitian Christine Palumbo says. “It’s significant.” So, how can you tell if you’re getting what you need? “Just check your urine. It should be light in color. If it’s the color of straw or lemonade or lighter, then you are probably properly hydrated.” Otherwise, drink up.

10. DO: Find Fun Distractions

OK, so maybe you can’t eat chocolate or drink wine while you’re fasting. That doesn’t mean you can’t indulge in other things. Why not treat yourself to a massage or mani-pedi or stroll around the mall and do a little window shopping for all the new clothes you’ll be able to wear when you start seeing success with your new healthy weight loss plan? In addition to harmless escapism, it’s also wise to avoid hunger triggers. Don’t plan a trip to the grocery store or go out to dinner with friends and watch them eat. If you’re a Facebook, Instagram or Pinterest fan? Try to steer clear of all the mouth-wateringly tempting food photos.

11. DON’T: Stress!

Chill. Stress can raise your level of cortisol, a hormone that stores fat and breaks down muscle, according to The Journal of Physiology. So if you want to make sure your fast yields the most efficient weight loss, try pairing it with de-stressing techniques such as yoga, deep breathing or meditation. If you decide to keep calm by doing exercise, make sure that it is not too strenuous, after all you are fasting and will need to reserve your energy to be able to comfortably function through the day.

12. DO: Get By with a Little Help from Your Friends

Calling a buddy can help you get through your fast without freaking out. Even better, convince a friend or your partner to do it with you. Nobody’s game? Check out support groups online for other fasters feeling your pain. You can even start your own fasting thread on social media. In addition, help yourself through the challenge by keeping a record of your progress. Try recording short videos on your phone or journal your thoughts. “It’s an important time to emotionally purge, to mentally clean out your closet and really reflect on what you’re doing,” says L.A.-based nutritionist and wellness expert Haylie Pomroy.

13. DON’T: Do the Victory Binge

Resist overindulging after the fast. “What's the point if you put it all back and then some?” says registered dietitian Christine Palumbo of Chicago. Instead, she suggests easing back into a healthy routine. “Eat a light diet with 3 small or 5 to 6 mini meals a day. Avoid hard-to-digest foods like cruciferous vegetables. Gradually add back high fiber foods.” If you normally drink alcohol, use care when resuming. “Continue to hydrate adequately and avoid overindulging with alcohol,” she says. “Limit yourself to a 5-ounce glass of wine, a bottle of beer or a cocktail with 1.5 ounces of liquor.”

What Do YOU Think?

Is fasting for you? Have you already tried a fasting plan? Which one did you do – 5/2 fasting or 16/8 fasting? What worked for you, and what didn’t? Leave a comment below and let us know.

Eat it Up Wednesday - Smoothie Week!

Smoothie Week!

I don't know about you but I LOVE smoothies!! Especially this time of year when its getting hot and you want that thick cold beverage or dessert!!

I mean I don't eat Ice Cream or very often but I do love to make Smoothies that taste just like ICE CREAM!! Especially ones that are not only delicious but are also Keto Friendly, Vegan, and of course, Gluten Free. 

Check out these amazing recipes to make any time. Especially now that summer is coming, I always feel I have more time to dedicate to making more enjoyable foods!! 😂😂

Motivational Monday - Stop Allowing Others to Make Decisions for YOU!

Making the decision to no longer allow ANYTHING or ANYONE that does not move me forward in the direction of my goals, visions, dreams or purpose has been one of the most FREEING & TRANSFORMATIONAL things i could ever commit to! 

PEACE & RELEASE to all of the nonsense!

You no longer get my energy or attention.... And baby it feels GOOD ♥️

Health and Fitness Tip #232 - Eating For Business or For Pleasure?

Eating For Business or For Pleasure?

I’ve traveled more in the past 5 years than I have in the previous thirty. The greatest blessing in running your own business is that at home or on the road my business is pleasure!

I know that’s not the case for everyone, and truth be told not everyone reading this does much traveling for biz or pleasure. They key to remember when eating on any road, and that includes while you’re driving,  is knowing “why” you’re eating, and for what outcome. 

Now, I know some of you are thinking that’s way too much thinking about food, and yet it’s exactly my point. Most people are avoiding thinking (and feeling) when they reach for a gigantor airport burrito that may be considered a third carry-on at the gate. And, though there are no statistics to back me up on this, I’m going to say more people die from complications of airport food consumption than are killed each year in plane crashes!

Here’s the major challenge when on the road - not utilizing food as a distraction or a welcomed break from whatever else you’re doing. So, here’s a little of what I’m thinking and feeling and how we can prep for the road and once we’re at our destination. 

1) Safety - Let’s get this one embedded regardless — don’t eat while you’re driving or doing other things. Despite what you tell everyone about how great you are at multi-tasking, your brain doesn’t work that way. You’re either eating or watching TV. You’re either inhaling a donut, or you’re driving. Which also means, you’re either looking at the road or at your phone. 🤨 Eating while doing anything else is not consciously eating and is a distraction since you’re brain isn’t registering when the body is full. 

2) Think in advance - heading out for a family reunion or a biz conference, you’ll want to pack healthy snacks, and naturally, the lower the sugar content and the less carby the better. 

3) Keep a few Ketone packets available in carry-on or close by, and pack plenty for your trip. Did you know completing a full packet of ketones 30 minutes prior to any buffet increases the likelihood that the restaurant will make a ton of money off of you? Though you lose on the check you more than make up for it on your next check up!

4) Hotel perk me downs - FREE complimentary (they use those words together as if “free” wasn’t enough) continental breakfast that guarantees you won’t be ready for the day but a nap right after breakfast. Large selection of breads, pastries, fresh juices, potatoes that make me bloated just writing about them. Stick to the sausages, bacon and suspicious eggs that seem to cut like a birthday cake. 

5) Hydrate - drink plenty of water. For some of us we were just sitting in a poorly reclining chair going 550 miles per hour, 32,000 feet in the air. Drink up! And make purchasing bottled water something you do upon arrival at your destination. 

6) Did I mention drink your ketones? They will cut your cravings, support you in making smarter food choices and give you amazing energy whether you’re sitting in a conference, or by a pool while your kid says - Mommy/Daddy, watch me jump...five hundred times in a row!

7) Eat and Sleep - Not a great combo for the masses when the window between eating and sleeping is a narrow one. Look — You’re in a strange bed, pull out couch, with foreign pillows, and if your holed up in a hotel, deep in prayer that the 20/20 episode you saw on hotel blankets wasn’t filmed in your room. Support your health and your nerves by not complicating it with a recently completed meal that may have also included alcohol. Bottom line is to give yourself several hours to digest before venturing off to sleep. 

These are just a few tips. You probably have some great ones that you could share in the comments, so PLEASE do! You’re a valuable asset to our Reboot community!

Remember - Ketones daily, Reboot monthly, patience always! Next Reboot is just around the corner. Oh, and last tip and a big one —

  Start slowing down on the eating of any big meals the Friday before we start the Reboot on that Sunday. Hydrate even more, drink more ketones and let your digestive system ease right in to the Reboot verses a crash landing. 

Eat it Up Wednesday - Muffin Tin Recipes!

Muffin Tin Recipes!

I don't know about you but I LOVE a good challenge in the kitchen! And even more than that I love to take an ordinary utensil aka baking sheet and get creative!! 

Especially dishes that are not only delicious but are also Keto Friendly, Vegan, and of course, Gluten Free. 

Check out these amazing recipes to make any time using your muffin tin. You know its not just for muffins or cupcakes, though that is still what I love to use it for haha. 

But now that summer is here its time to get creative and move away from those heavy dishes and start making some fun recipes for any occasion! 😂😂

Monday Motivation - Nothing you walk through is wasted

Nothing you walk through is wasted with God. He redeems every drop of your suffering.

When we face our losses in the hallway with God and offer the broken pieces to him, it’s amazing what he will do to bind up the broken pieces in someone else’s life.

Taking the next step can be as simple as this; acknowledge your struggle to God.

It’s amazing what God will do with a broken life if you give him all the pieces.

Health and Fitness Tip #231 - The 13 Most Creative Weight-Loss Tips Ever (That Really Work!)

The 13 Most Creative Weight-Loss Tips Ever (That Really Work!)

Got a few pounds to drop? While there’s an endless supply of weight-loss schemes to take a crack at, some are unrealistic, most don’t truly work in the long run and a handful can be downright dangerous. We’re committed to helping you find a solution.

We scoured the health research and assembled the most intriguing weight-management tips based on sound science we could find. Nope, the “hot dog diet” and the “cookie diet” didn’t make the cut. Luckily, there are 13 other strategies that really do work. Some are amusing, and not one of them requires you to give up deliciousness. So meander your way through these tips one by one. Get your doctor’s or dietitian’s advice too.

1. Burn Calories Doing Everyday Activities

“NEAT” -- which stands for nonexercise activity thermogenesis -- is a simple concept that can lead to weight loss. It refers to the energy expended during typical daily activities like walking, standing and even fidgeting. According to a research review published in Mayo Clinic Proceedings, this type of movement may help you burn up to 2,000 additional daily calories above baseline metabolic level. This doesn’t mean you can fidget instead or doing your sweaty workouts. It does mean to find ways to boost movement during times you might normally be sitting, lying about or just exercising your thumbs on a smart device. So opt for a standing desk, take the stairs when they’re right next to the escalator or just skip about when you’re happy. That might look more than a little bit silly, but it’s really “NEAT!”

2. Substitute Mushrooms for Red Meat

Want to lose seven pounds? One of the most logical ways to lose that weight is to simply eat fewer calories than your body needs. But just eating less is not necessarily the answer to long-term weight loss. However, one of the most intriguing, delicious and effective ways to cut calories without actually eating less is to swap mushrooms in place of red meat. The results of a clinical trial published in Appetite suggests that when this is done, it may lead to a reduction of calories, body weight, body fat, body mass index, waist circumference and more. A 7-pound loss is definitely possible. What’s more, weight loss seems to be well maintained while following this strategy. So fire up the grill and toss on a portobello for a delicious, sizzling mushroom “steak.”

3. Slow Your Dinner Roll With Chopsticks

Reserve your need for speed for sprints rather than your dining habits. Racing to finish everything on your plate can result in overindulging -- especially if you overserved your portions to begin with. Need proof? The American Journal of Clinical Nutrition presented a review and analysis of 22 studies that found that a slower eating pace was associated with lower calorie intake. In other words, eating more slowly may lead to weight loss. But, for many, that’s easier in theory than in practice. So here’s a tip: Use chopsticks. It won’t hurt, and it may just help; one study published in Obesity observed that diners with higher body mass indexes (BMI) were less likely to use chopsticks than forks at Chinese all-you-can-eat restaurants.

4. Banish the Munchies With Chewing Gum

Do you have a hankering for an afternoon snack? If properly planned, between-meal noshing can be helpful for managing weight; unmanaged, however, it might just lead to excess calorie intake. Luckily, there’s a fun way to curb excess carb cravings: Chew gum. A new crossover study published in Physiology & Behavior that was conducted in healthy-weight and obese women found that chewing gum after lunch (15 minutes per hour over a three-hour period) can boost satiety as well as help reduce high-carbohydrate snacking in the afternoon. If you tend to overdo it on salty or sweet munchie snacks like pretzels or cookies, unwrap a few sticks of gum and chew.

5. Fool Yourself Full With Pistachios

Here’s some nutty advice for you: You can actually fool yourself full by enjoying in-shell pistachios as a snack. Research finds that the leftover shells may provide a visual cue for portions, potentially helping to curb intake and resulting in reduced calorie consumption. That’s called the “pistachio principle.” Plus, pistachios are one of the lowest-calorie nuts, at 160 calories per serving, and they offer the most nuts per serving (about 49 kernels). So go get counting -- and cracking!

6. Wear Shapewear While Exercising

Exercising regularly is one surefire way to boost weight-management efforts, of course. But could undergarments worn while working out create a more significant impact? University of Virginia researchers suggest that answer is “yes.” According to their study, women wearing shaping tights while walking on a treadmill burned as much as 16 percent more calories than when not wearing the shapewear. Seamless resistance bands in the garment make muscles work more. While toning shapewear is not appropriate attire during vigorous physical activity, it could be your double-duty secret to svelteness during low to moderate activity!

7. Downsize Your Dinner Plate

We've supersized our dinner plates over the past century. The typical American dish used to be around 9.6 inches in diameter compared to today's 11.8-inch dinner plate, according to data published in the Journal of Consumer Research. So if you use a 10-inch rather than a nearly foot-wide plate, will you lose weight? Seems like a no-brainer: Based on size alone, the switch should result in serving the equivalent of up to 23 percent fewer calories, right? Not exactly, says a research review published in Appetite; however, the review finds that using a larger plate may actually help you increase vegetable intake. So if you plan to indulge in mac ’n’ cheese, use a small plate or bowl. But if a veggie-loaded meal awaits, go big.

8. Color Your Plate Healthy

Contrast may be key to consuming fewer calories, according to a paper published in Journal of Consumer Research. The paper suggests that people tend to serve themselves less when there is greater color contrast between their plate and food. So if you’re cooking pasta with white sauce for dinner, don’t serve it on a white plate. Instead, choose a contrasting plate color like a red, and you’ll likely serve yourself significantly less. The calorie difference could certainly add up over time, so consider managing your weight by avoiding being too matchy-matchy with your food and plate. Yes, sometimes the answer can be simple.

9. Simplify Your Dish

KISS it! Don’t literally kiss your food (unless you really, really want to). Rather, keep it super simple (KISS). Better yet, keep it superfood simple! Research finds that meal variety can contribute to a higher calorie intake, potentially boosting calorie consumption by 29 percent. There doesn’t seem to be a simple reason why this happens, but perceived volume and prior experience with the food can possibly impact your portion-size decisions. So resist the sensory overload of colors, textures and aromas on every plate and in every bowl. When meal planning, prep for this “variety effect” by getting back to basics and selecting foods exceptionally rich in nutrients as well as taste.

10. Track Your Weight Loss With an App

Losing weight? There’s an app for that! Your smartphone is a smart tool for your health if you download and use a weight-loss app. Journal of Medical Internet Research published a review and meta-analysis of studies that assessed the effectiveness of mobile weight-loss apps that showed that using a mobile app results in significant changes in weight and body mass index (BMI). How much weight might you lose? According to this meta-analysis, an average of 2.3 pounds over a six-month period.

11. Drink Two Cups of Water 30 Minutes Before Meals

While it’s not the “fountain of youth,” enjoying a 16-ounce glass of plain water 30 minutes before most or all of your meals may help you lose three pounds over the next three months. Consider it more like the “fountain of helping you eat fewer calories!” Researchers at the University of Birmingham in the U.K. found this to be the case in a small study conducted in 84 adults. In fact, some of their study participants lost as much as nine pounds over the three-month period. One potential reason why this happens is that the volume of the water may help you feel fuller. Losing weight doesn’t get much simpler than that. Hint: Add citrus slices and fresh mint to make plain water extra enticing.

12. Fill Half Your Plate With Healthy Vegetables

One of the most creative and effective ways to lose weight may be the most logical: Filling 50 percent of your plate with nonstarchy veggies like asparagus, cauliflower, tomatoes, kale or peapods is an evidence-based strategy for weight loss. Of course, you won’t want those veggies laden with grease or swimming in heavy cream. The American Diabetes Association encourages this approach for helping to manage blood glucose levels as well as to lose weight. Many companies sell pre-portioned plates to help you out. Pick one and test this “nondiet” trick out for yourself.

13. Develop a Custom DIY Strategy

There is no one-size-fits-all diet or approach for managing a healthy weight. Losing weight is best when individualized. If one strategy doesn’t seem to be personally effective, try another. Or try a unique combination. Remember to stay physically active, of course. And if you’re already active, you may need to consider boosting exercise to see additional results; for instance, doing more than 10,000 steps per day, not a maximum of 10,000 steps, might be right for you. A Fitbit, Misfit or other wearable activity tracker can indeed help. New research published in Journal of Medical Internet Research found that these trackers have led to increased physical activity in older adults. Young folks can benefit too. And don’t forget there are useful free tools available online, such as https://www.livestrong.com/myplate.