Intermittent Fasting Journal #47 – Most Packaged Snacks Have 130 Calories

Intermittent Fasting Journal #47 – Most Packaged Snacks Have 130 Calories

In this broadcast, Donna Reish, curriculum author of over 100 books, weight loss coach, blogger, and Intermittent Fasting teacher, teaches about the 130 Calorie Snack Concept—that is, that most packaged snacks have 130 calories in them for every 30 grams of snack (or approximately 4.5 calories per gram). This is the case for nearly all packaged snacks–health food store ones and all out “junk food” ones. Donna doesn’t delve into the ingredients in snacks or the macros (that’s a topic for another day). Instead, Donna explains why this matters to those seeking to lose weight:

(1) Calories, or total food intake, really do matter;

(2) The question isn’t how many calories a packaged snack has; the question is how “big” is a 30 gram snack and how satiating is it?;

(3) Stomach filling is based on a combination of volume, fiber, and water;

(4) Many snacks leave us hungry;

(5) Real foods always win–they have all of the fluffy qualities that fill us up (and give us important nutrients);

(6) Snacking is often entertainment–reduce snacks and total number of eating episodes!;

(7) Foods are not good or bad–until they help or hinder your goals.

Get Donna’s Intermittent Fasting Start Up Charts for free at https://donnareish.com/daily-intermittent-fasting-start-up-charts 

Order healthy supplements at https://reisheshealthysupplements.com 

Some Take-Aways From the 130 Calorie Snack Concept

 

1) You, at least in part, believe that calories matter. (95% of people probably do based on actions.)

2) Packaged snacks (even “health food store” ones) all have about 130 calories per 30 grams—the question is “How big is 30 grams?”

3) “Fluffiness”/stomach filling=combination of volume, fiber, water, protein, and fat (in terms of satiety).

4) Some snacks just don’t give the stomach filling needed–and leave us hungry.

5) Many snacks have too many “Six Seductive Craving Combinations” and lead to overeating.

6) Real foods always win! Forget macros and think about realness—they have all the “fluffy” qualities!

7) Snacking is often entertainment–reduce snacks and total number of eating episodes for true satiation, craving reduction, and weight management.

8) Foods are not bad or good. They are neutral—until they help or hinder your health and weight goals.

Intermittent Fasting Journal #45

Intermittent Fasting Journal #45

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about PMS cravings and mood issues and how to handle them with Intermittent Fasting and eating. Donna reassures listeners that the real YOU is during your non-PMS days. The hormone imbalances, cravings, moodiness, and lack of focus during PMS is not the real you. Believing this and understanding it makes us look more objectively at the PMS days as opposed to feeling bad about ourselves because we couldn’t measure up during those days. Donna begins with what PMS is—and how the lowering of serotonin might be causing us to want more carbs. She describes how many women lose weight the other two weeks of the month but undo that weight loss and gain even more than they lost during the other two weeks of the month. This keeps many women in a perpetual cycle of weight gain, or at the very least weight maintenance at their higher weight (as opposed to a net loss). Next, Donna describes the importance of doing our best, digging deep, getting as many things right as we can during our NON-PMS times. (Get Donna’s IF Start Up Charts!) As we get our food, fast, exercise, and other healthy habits down pat during the “good” days, we will have a greater chance of those habits carrying over into the PMS days. Donna then spends a good portion of the broadcast helping listeners find some PMS-solving snacks and treats that will not undo all of their hard work the rest of the month. She talks about starting with fruit and then moving to less seductive, lower fat treats that aren’t so calorie dense that they wreck your weight loss efforts over all. (Check out Donna’s freebie, Sugar-Free Solutions, at the blog for more “better” snacks during PMS.) This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus’ magnesium supplement, BioCleanse. It has amazing bio-available magnesium, vitamins, and other healthy ingredients to keep you regular, give you energy, help you sleep, reduce axiety, and lessen your pain and inflammation. Try your free sample of the pink drink (Plexus Slim) today: http://donnareish.com/free-plexus-pink-drink-new-slim-sample/  Note: Upcoming webinars this week and next!!! https://intermittentfastingwebinar.com 

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Intermittent Fasting Journal #44

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about what to expect after one month of fasting and what to focus on for your fasting time and your eating window at this point. (She also gives lots of help and encouragement for new fasters in general!)

Donna begins with her and her husband’s “journal.” She talks about how there will always be things to work around and problems to solve. Being a problem solver is a huge part of achieving weight management. She talks about how she has a little longer eating window now (5-6 hours a day) due to her schedule with her husband and her strength training—and how important it is to eat more healthy and real foods when you have a longer eating window. She also describes her opening snack as “more real food” and less villainizing of a certain macronutrient (i.e. fats or carbs).

Next, Donna delves into what to expect and what to focus on during the fasting hours after a while on IF. First she suggests that you get to the fasting hours you desire—even if you need to do it incrementally. Rushing it and then quitting will not give you the adherence that is required to lose weight. (Get Donna’s IF Start Up Charts and try Chart 4!) She recommends focusing on the fast until you have a groove that works for you. She talks about the importance of flexibility in order to make fasting a lifestyle.

After your fasting is where you want it to be, Donna encourages you to watch out for Appetite Correction! It will be coming soon—ghrelin will continue to be tamed. Clock hunger will diminish. Taming ghrelin will happen through consistency in fasting! Hearing leptin signals will start getting better and better as you fast longer.

This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try your free sample today by clicking HERE.

 

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Intermittent Fasting Journal #43

Intermittent Fasting Journal #43

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about whether you should continue to fast when weight loss has plateaued, slowed, or stopped. She begins this presentation by telling, in a nutshell, why she and her husband (the two have lost over 100 pounds together in a year on IF) will always practice some form of Intermittent Fasting (in spite of both of their “weight plateaus” right now).

Donna begins this discussion by talking about what was happening to her before IF—always some form of dieting, losing and regaining, perfection or guilt, limiting one macro or another, etc. She also discusses the differences among various metrics—pounds, inches, clothes, appearance—and how we should consider all, not just weight. She also touches on motivation to exercise and change our bodies.

Next, Donna describes the difficulties in achieving leptin and insulin sensitivities. Both of these require us to exercise and eat right—the two things that resistances cause us NOT to be able to do! With IF, these things are done for us. She goes into detail about we can tame grehlin and hear leptin signals. She delves into toher food controls, including the ability to eat closer to what our bodies need (30% less than what we typically ate before IF), the beauty of the built-in boundaries IF provides, the ability to practice 80/20 including parties and special occasions, and much more.

The “other benefits” that Donna describes would be enough to keep anyone on the IF train, even if weight loss isn’t so fast. These include time, money, energy, and trash savings; metabolism boosting; dopamine spikes less with less frequent eating, resulting in our not desiring certain foods as much; inch loss; eating all macros; simplicity; disease prevention; longevity; cognitive function; and so much more!

This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try your free sample today by going HERE.

 

  

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Intermittent Fasting Journal #42

 

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about ways to improve sleep. She begins the broadcast with her and her husband’s fasting update and what she has been learning about processed foods and Appetite Correction through applying Dr. Stephan Guyenet’s The Hungry Brain teaching to fasting. Basically, she explains, seductive, processed, calorie-dense, high trigger foods do not signal AC as well, so she and her husband are learning to save these foods for dinners out and “parties” and eat less seductive foods at home—while not considering what the macros of these foods are (i.e carbs are bad or fats are bad).

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