FREE “10 Intermittent Fasting Questions” Webinar

MARCH FREE IF WEBINARS—Choose the Date/Time That Works for You!

Thursday, April 25th @ 8:00pm Eastern Time

Sunday, April 28th @ 9:00pm Eastern Time

Tuesday, April 30th @ 10:00am Eastern Time

Wednesday, May 1st @ 8:00pm Eastern Time


Do you long to manage your weight while still enjoying birthday parties, weddings, showers, family dinners, and other special occasions?

Do you wish you could meet your fitness goals while still enjoying social events and nights out to your favorite spots?

Do you love to vacation and enjoy the local cuisine without guilt?

What about health…..have you heard the amazing health, anti-aging, longevity, immune-boosting, muscle-restoring, and disease prevention benefits of Intermittent Fasting?

Daily Intermittent Fasting (IF) might be the exact weight management, health, and fitness program for you….and you can find out for sure in my FREE webinar, “10 Intermittent Fasting Questions.”

read more…

Fast Shot: Why All or Nothing Has Never Worked for Me

So I had that feeling recently…

That feeling that I have tried so hard to overcome for three decades..

But I overcame it!

If you are one of those “all or nothing” gals—or “make too many changes at one time” gals—you are not alone!

So I documented the feeling—and everything I thought about to overcome it..in this week’s Fast Shot video.

As you’ll see in the video—I did it without my hair done and make up on…and with no outline! Lol! (Something really is changing in me!)

P.S. If you like how incrementally I teach, you will love my IF course!

Fast Shot: Eating More Real Foods

Today I have a Fast Shot that I created in my free private FB group (join here!) when I began the April “More Real Food” Challenge two weeks ago.

It isn’t quite as “fast” as my fast shots are supposed to be. (Shock, shock!)

And it has info in how to join the challenge (you can join anytime and watch all 30 of the videos in the group at your own pace).

But it also has some good info about considering which foods in your life are “real” (and thus, less seductive, craving-causing, calorie dense, appetite-increasing, etc.)….

And which foods are less than real (and thus, more seductive, craving-causing, calorie dense, and appetite-increasing)….

I hope it helps you to eat better during your eating window, spread out those not real foods a little more, choose more nutrient dense foods, open your eating window with healthier options, and much more!

P.S. If you like what you hear, I’d love to have you hop on one of my free IF workshops — https://intermittentfastingworkshop.com !

A. Why?

1. Take advantage of the help we are getting from controlling grehlin, reducing insulin spikes, increasing human Growth Hormone, hearing leptin signals, etc. Use these things to our health and weight advantage!
2. Leptin (the satiety hormone) responds to real foods more than processed foods
3. Real foods are less calorie dense
4. Real foods are more nutrient dense
5. Real foods ward off diseases (some processed foods cause diseases, especially sugar/fat/white flour combinations)
6. Real foods have the ability to fill us up WAY more than processed foods

a. Fiber
b. Water
c. Protein
d. Fluffiness/volume/stomach distensability

7. Real foods are less seductive—less likely to cause cravings, fewer dopamine spikes, less “addictive” properties

 

B. Tips to Increase Real Foods

1. Join a challenge (Starting April 1 in Donna’s IF FB Group!)
2. Learn about real foods
3. Don’t classify macronutrients as good or bad; instead classify foods according to their “realness”
4. Decide ahead of time roughly for the week
5. Decide ahead of time each day for the next day
6. Decide what real food means to you—it doesn’t have to be what anyone else thinks it is!
7. Keep REAL and non real food journal each day

 

P.S. Again…ha ha! If you love Fast Shots (quick learning, listen while you do your chores or drive, etc.!), check out the entire Index of Fast Shots here!

First Five Days of “More Real Food Challenge” (Videos and Outlines!)

Not real food…..do we call it processed food, packaged foods, sugary foods, calorie dense foods, nutrient lacking food, junk food, or something else?

And then what do we call Real Food—I mean, it can be in a package, right (frozen veggies, canned fruit, jars of nuts)? It can be calorie dense (butter, coconut oil, avocado, egg yolk, chicken skin….the list goes on). It can be in a package or not.

This month we are having a “More Real Food” Challenge in my free private FB group.

And I’m teaching live every. single. day. (Think lots of hats before I go work out! ha ha)

But I want us to learn and grow together–and change our eating habits in such a way that we have an impact on our overeating, overhunger, over craving, and over desire.

So…we are first of all PLANNING and determining a way to MEASURE (not like weighing our food or anything!).

And then we are learning, learning, learning….I am answering questions all month like

What is real food?

What is not real?

How are triggers connected to the not real foods in my life?

How does The Hungry Brain’s 5 Trigger Foods apply to not real food?

How does real food affect stomach distensability, digestion, appetite, fullness, cravings, and more?

How does not real food affect ghrelin?

How does real food affect our ability to hear leptin (the satiety hormone)?

What should I consider real or not real?

How should I keep track of my not real foods?

How much is too much–and how frequency of not real foods affect dopamine…

AND….so much more!

 

So if you would like to learn how to eat more real food, how to decrease cravings for not real food, and all the things….I’d love to have you join us!

 

And…to show you what you might have missed so far….

 

Here are the mini outlines and the videos from the first five days.

Day 1: April’s “More Real Food” Challenge

Join anytime or just watch and learn. No pressure!

Let’s start with a plan and a measurement

1. For thirty days, I’m going to tell you everything I know about real food and processed food’s effect on hunger, leptin, grehlin, stomach dystensibility, brain, dopamine, rewards, weight, size/inches, and more….but for today, make a plan to either reduce processed food or increase real food…just a micro change.

2. For now, make a way to measure this plan–simple note on your phone, three fruits on the counter, sticky note in your wallet…a simple way to measure.

3. Tell us below what your plan and measurement are for today

Day 2: April’s “More Real Food” Challenge

1. What is real to you?

2. What do you want to decrease–and why?

3. How will you PLAN and MEASURE today?

Day 3: April’s “More Real Food” Challenge–MORE Tips for Determining Real vs. Not Real

Notes for Today’s Broadcast:

1. Don’t forget to comment! Excited to see people ADDING real food and not just focusing on subtracting non-real!

2. Benchmark for making your “not real” list (foods you’re going to “decide ahead of time” and have only those times)

a. My Trifacta

b. One benchmark: Which foods are your triggers?

i. Example—no triggers from homemade sugar-free treats

ii. Example—no triggers from low sugar snacks with flour

iii. Triggers for me come when I bring three or four of the “5 Triggers” from “Hungry Brain”

iv. These foods that you can’t stop eating, that make you want more, that trigger you to over eat or over desire—these are foods that you’ll want to make rare/treats

3. Tomorrow–WHY real foods

Edited: Assignment for those who want to participate today! Comment below:

A. Your real food vs non real food PLAN today
B. Your way to MEASURE today’s plan
C. Start your non real food list with foods that trigger you (like my trifecta foods!)

Day 4: More “Real Food” Challenge– WHY Real Foods

1. Real foods have the ability to fill us up way more than processed foods in terms of bulk

a. Calories per gram/size/bulkiness
b. Fiber
c. Water

2 Real foods often have protein

a. Most thermogenic macronutrient
b. Takes 14% of its calories to process it
c. Stay in digestive system longer, not as much room for other foods

 

Assignment:

1) PLAN your real and non real foods for today
2) Decide how you will MEASURE (jotting them on a sticky note, making notes in your note section on your phone, writing them in a journal, etc)
3) Keep adding to your non-real food list (which you will try to reduce frequency of eating) as you see what foods affect your cravings, appetites, over hunger, over desire, etc (examples—my Trifacta Foods with flour, sugar, and fat are at the top of my non-real food list).

Day 5: April’s “More Real Food” Challenge

1. Real foods affect grehlin more (hunger hormone/tells brain stomach space)

a. We can train grehlin through Intermittent Fasting

b. Grehlin training takes consistency just like parenting!

c. We can trick grehlin through stomach filling of more nutrient dense, less calorie dense, more fibrous, more watery, longer lasting foods

2. Real foods aid in digestion

a. Fiber and water aren’t just “fillers” for our stomachs

b. They help move foods and toxins through at a healthy pace

 

Assignments —“You only propel what you plan; you only move what you measure!”

1) What’s your real food vs non real food PLAN today?

2) What’s your real food vs non real food MEASUREMENT today?

3) Continue making your non-real food list with foods or combinations of foods that you will only have as a planned “fun food”—not daily food

a. Pay close attention to your triggers (usually a combo food—like salt and starch and fat like chips; or flour and sugar and fat, etc)
b. Don’t worry about having a perfect list—can be specific foods or trigger combos, etc

See you in the group!

Let’s feel great and live well,

Donna

 

P.S. If you have questions, I have answers! Sign up for April’s workshop, “Ten Intermittent Fasting Questions”! (It’s free!!)

April’s “More Real Food” Challenge

So I unearthed some secret to eating and cravings and dopamine spikes and “addictive” properties in food accidentally–and I’m not even a scientist, just a normal teacher who has written dozens of curriculum books.
Light bulb moment….me to my husband: “So I figured out what the worst culprits are for me!”

Husband: “What’s that?”

Me: “It’s the Trifacta!”

Husband: “What’s the Trifacta?”

Me: “It’s the three things that, when combined, lead me to crave, overeat, overdesire, and not be able to stop.”

Husband: “That’s great!”

Me: “No…really…it’s beyond great. I think I’ve just uncovered something that the whole world needs to know. It’s not just sugar….it’s not just flour….it’s not just fat…..it’s the trifacta.”

Husband: “I think someone already discovered that….

Okay, so I didn’t make a great scientific breakthrough. I didn’t unearth something new to weight management. And I have since found a book that explains the entire thing in great scientific, research-based detail….so now I’m not a scientist anymore. I’m just a fangirl….

But it is important to note that I discovered this BEFORE I read the book! lol
Dr. Stephen Guyenet, author of The Hungry Brain, has spent his career on brain and fat loss and gain research. It is super compelling…and while others are watching the latest episode of their favorite TV show at night, I’m binge watching (the only time that word is allowed at donnareish.com is when it’s not associated with food!) his Youtube videos!
So I have wanted to do more and more with this vital info…but I wanted to learn more, read more, study more, make more charts, watch more videos…..

But I’m not.
I’m just going to run with what I know so far (which I think will be super helpful to all my peeps!) and do SOMETHING!!!

Starting Monday, April 1st, we will be having a month-long More Real Food Challenge (in honor of my discovery, you know!).
It will have the following components (and possibly more!):

1) Every day I will go live for a few minutes to teach a concept related to real food, processed food, hunger, appetite, overeating, overdesire, cravings, grehlin, leptin, etc. etc.

2) I will date and label it so you know which day to comment on it

3) If you want to participate, you will comment under each video with an answer to the question or what you are doing/how you are doing that day with more real food!

4) We will go for progression, not perfection!

5) Each person will set their own goals (and I will explain some easy ones, like 80/20, X number of treats, etc.)…so there isn’t a “one rule fits all”! Some of us still have a lot of processed foods, so even reducing from that will be soooo helpful.

So I’ll see you in group! If you haven’t joined yet, please do so anytime

And feel free to invite your non-fasting friends to the group—you don’t have to be fasting to add “More Real Foods”! Let’s “feel great and live well,”

Fast Shot: Sneak Peek of the Intermittent Fasting Course (Check Out These Graphics!)

Coming soon! Sign up by Sunday before the first Monday of the month!!! I’d love to teach you how to use Intermittent Fasting to achieve your weight and health goals!! https://intermittentfastingcourse.com 

Get 20% off with this code SAVE20 !!!

A. Course Lay Out—One Month Long

1. 21 Days of Daily Lessons

a. 30 minute videos
b. Outline for each day
c. Graphics and pictures to print if desired
d. Self Talk and Motivating Moments cards and posters to go with each day’s lesson

2. Month Long But Lifetime Access

a. 21 days of lessons
b. One week of live Q and A’s
c. Notified via email each day to go into your classroom (or just log into your classroom anytime!)
d. Can go back and do the program again on your own anytime
e. Always available!
f. Free FB group for the month with daily questions and access to me; graduate FB group for after course ends!

 

 

B. Twenty-One Days of Topics—30 Minute Videos on EACH Topic

1. Our First Fast
2. Fasting Spectrum and Three Types of Coping
3. Coping Consumptions
4. Coping Mechanisms and Distractions
5. Fasting Protocols
6. OMAD/3 and Other Boundaries
7. Review & Definitions
8. Insulin and Glucagon
9. Hunger and Satiety (Grehlin and Leptin)
10. Four Benchmarks for Food
11. Appetite Correction
12. Fast Adaption
13. Four Ways We Lose Weight With IF
14. Calories In/Calories Out Game
15. Macronutrients
16. Benefits and Triple E of IF
17. Habits and Food Association
18. Consistency and Choosing Specials
19. Varying Your Eating Windows in Real Life
20. Building Belief
21. Fat Loss

C. Some Graphics in the Course!

1. IF Fasting Time Chart
2. Non-Scale Victory Record
3. 3 Types of IF coping Triangle
4. Fasting Spectrum Chart
5. 2 Favorite Self-Talk Copings
6. 5 Second Rule Working in the Brain With IF Chart
7. Block Scheduling for IF Daily Chart
8. Fat Loss With IF Graph
9. Four Fasting Protocols Graphs
10. Insulin Vs. Glucagon Timeline
11. Four Benchmarks for Choosing Foods Graphic
12. Two Amazing Occurrences Graphic (AC and Fat Adaption)
13. Four Ways We Lose Pounds and Inches Graphic
14. Macronutrient Foods and Macronutrient Details Venn Diagram
15. 50 Fasting Benefits Master List Chart
16. 16 Habits of Successful Daily Intermittent Fasters Chronology Chart
17. How to Vary Your Fasting Windows Chart

D. Join Me!

1. Friends of DR discount…Use code SAVE20 for 20% Off!
2. First Monday of each month!
3. Learn more aboout it at https://donnareish.com 
4. FREE webinar last two weeks of each month: https://intermittentfastingwebinar.com 
5. Course sign up Sunday night before the first Monday of the month: https://intermittentfastingcourse.com 

 

 

 

 

 

 

 


 

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FREE “10 Intermittent Fasting Questions” Webinar

MARCH FREE IF WEBINARS—Choose the Date/Time That Works for You!

Thursday, April 25th @ 8:00pm Eastern Time

Sunday, April 28th @ 9:00pm Eastern Time

Tuesday, April 30th @ 10:00am Eastern Time

Wednesday, May 1st @ 8:00pm Eastern Time


Do you long to manage your weight while still enjoying birthday parties, weddings, showers, family dinners, and other special occasions?

Do you wish you could meet your fitness goals while still enjoying social events and nights out to your favorite spots?

Do you love to vacation and enjoy the local cuisine without guilt?

What about health…..have you heard the amazing health, anti-aging, longevity, immune-boosting, muscle-restoring, and disease prevention benefits of Intermittent Fasting?

Daily Intermittent Fasting (IF) might be the exact weight management, health, and fitness program for you….and you can find out for sure in my FREE webinar, “10 Intermittent Fasting Questions.”

read more…

Fast Shot: Why All or Nothing Has Never Worked for Me

Fast Shot: Why All or Nothing Has Never Worked for Me

So I had that feeling recently…

That feeling that I have tried so hard to overcome for three decades..

But I overcame it!

If you are one of those “all or nothing” gals—or “make too many changes at one time” gals—you are not alone!

So I documented the feeling—and everything I thought about to overcome it..in this week’s Fast Shot video.

As you’ll see in the video—I did it without my hair done and make up on…and with no outline! Lol! (Something really is changing in me!)

P.S. If you like how incrementally I teach, you will love my IF course!

Fast Shot: Eating More Real Foods

Fast Shot: Eating More Real Foods

Today I have a Fast Shot that I created in my free private FB group (join here!) when I began the April “More Real Food” Challenge two weeks ago.

It isn’t quite as “fast” as my fast shots are supposed to be. (Shock, shock!)

And it has info in how to join the challenge (you can join anytime and watch all 30 of the videos in the group at your own pace).

But it also has some good info about considering which foods in your life are “real” (and thus, less seductive, craving-causing, calorie dense, appetite-increasing, etc.)….

And which foods are less than real (and thus, more seductive, craving-causing, calorie dense, and appetite-increasing)….

I hope it helps you to eat better during your eating window, spread out those not real foods a little more, choose more nutrient dense foods, open your eating window with healthier options, and much more!

P.S. If you like what you hear, I’d love to have you hop on one of my free IF workshops — https://intermittentfastingworkshop.com !

A. Why?

1. Take advantage of the help we are getting from controlling grehlin, reducing insulin spikes, increasing human Growth Hormone, hearing leptin signals, etc. Use these things to our health and weight advantage!
2. Leptin (the satiety hormone) responds to real foods more than processed foods
3. Real foods are less calorie dense
4. Real foods are more nutrient dense
5. Real foods ward off diseases (some processed foods cause diseases, especially sugar/fat/white flour combinations)
6. Real foods have the ability to fill us up WAY more than processed foods

a. Fiber
b. Water
c. Protein
d. Fluffiness/volume/stomach distensability

7. Real foods are less seductive—less likely to cause cravings, fewer dopamine spikes, less “addictive” properties

 

B. Tips to Increase Real Foods

1. Join a challenge (Starting April 1 in Donna’s IF FB Group!)
2. Learn about real foods
3. Don’t classify macronutrients as good or bad; instead classify foods according to their “realness”
4. Decide ahead of time roughly for the week
5. Decide ahead of time each day for the next day
6. Decide what real food means to you—it doesn’t have to be what anyone else thinks it is!
7. Keep REAL and non real food journal each day

 

P.S. Again…ha ha! If you love Fast Shots (quick learning, listen while you do your chores or drive, etc.!), check out the entire Index of Fast Shots here!

First Five Days of “More Real Food Challenge” (Videos and Outlines!)

First Five Days of “More Real Food Challenge” (Videos and Outlines!)

Not real food…..do we call it processed food, packaged foods, sugary foods, calorie dense foods, nutrient lacking food, junk food, or something else?

And then what do we call Real Food—I mean, it can be in a package, right (frozen veggies, canned fruit, jars of nuts)? It can be calorie dense (butter, coconut oil, avocado, egg yolk, chicken skin….the list goes on). It can be in a package or not.

This month we are having a “More Real Food” Challenge in my free private FB group.

And I’m teaching live every. single. day. (Think lots of hats before I go work out! ha ha)

But I want us to learn and grow together–and change our eating habits in such a way that we have an impact on our overeating, overhunger, over craving, and over desire.

So…we are first of all PLANNING and determining a way to MEASURE (not like weighing our food or anything!).

And then we are learning, learning, learning….I am answering questions all month like

What is real food?

What is not real?

How are triggers connected to the not real foods in my life?

How does The Hungry Brain’s 5 Trigger Foods apply to not real food?

How does real food affect stomach distensability, digestion, appetite, fullness, cravings, and more?

How does not real food affect ghrelin?

How does real food affect our ability to hear leptin (the satiety hormone)?

What should I consider real or not real?

How should I keep track of my not real foods?

How much is too much–and how frequency of not real foods affect dopamine…

AND….so much more!

 

So if you would like to learn how to eat more real food, how to decrease cravings for not real food, and all the things….I’d love to have you join us!

 

And…to show you what you might have missed so far….

 

Here are the mini outlines and the videos from the first five days.

Day 1: April’s “More Real Food” Challenge

Join anytime or just watch and learn. No pressure!

Let’s start with a plan and a measurement

1. For thirty days, I’m going to tell you everything I know about real food and processed food’s effect on hunger, leptin, grehlin, stomach dystensibility, brain, dopamine, rewards, weight, size/inches, and more….but for today, make a plan to either reduce processed food or increase real food…just a micro change.

2. For now, make a way to measure this plan–simple note on your phone, three fruits on the counter, sticky note in your wallet…a simple way to measure.

3. Tell us below what your plan and measurement are for today

Day 2: April’s “More Real Food” Challenge

1. What is real to you?

2. What do you want to decrease–and why?

3. How will you PLAN and MEASURE today?

Day 3: April’s “More Real Food” Challenge–MORE Tips for Determining Real vs. Not Real

Notes for Today’s Broadcast:

1. Don’t forget to comment! Excited to see people ADDING real food and not just focusing on subtracting non-real!

2. Benchmark for making your “not real” list (foods you’re going to “decide ahead of time” and have only those times)

a. My Trifacta

b. One benchmark: Which foods are your triggers?

i. Example—no triggers from homemade sugar-free treats

ii. Example—no triggers from low sugar snacks with flour

iii. Triggers for me come when I bring three or four of the “5 Triggers” from “Hungry Brain”

iv. These foods that you can’t stop eating, that make you want more, that trigger you to over eat or over desire—these are foods that you’ll want to make rare/treats

3. Tomorrow–WHY real foods

Edited: Assignment for those who want to participate today! Comment below:

A. Your real food vs non real food PLAN today
B. Your way to MEASURE today’s plan
C. Start your non real food list with foods that trigger you (like my trifecta foods!)

Day 4: More “Real Food” Challenge– WHY Real Foods

1. Real foods have the ability to fill us up way more than processed foods in terms of bulk

a. Calories per gram/size/bulkiness
b. Fiber
c. Water

2 Real foods often have protein

a. Most thermogenic macronutrient
b. Takes 14% of its calories to process it
c. Stay in digestive system longer, not as much room for other foods

 

Assignment:

1) PLAN your real and non real foods for today
2) Decide how you will MEASURE (jotting them on a sticky note, making notes in your note section on your phone, writing them in a journal, etc)
3) Keep adding to your non-real food list (which you will try to reduce frequency of eating) as you see what foods affect your cravings, appetites, over hunger, over desire, etc (examples—my Trifacta Foods with flour, sugar, and fat are at the top of my non-real food list).

Day 5: April’s “More Real Food” Challenge

1. Real foods affect grehlin more (hunger hormone/tells brain stomach space)

a. We can train grehlin through Intermittent Fasting

b. Grehlin training takes consistency just like parenting!

c. We can trick grehlin through stomach filling of more nutrient dense, less calorie dense, more fibrous, more watery, longer lasting foods

2. Real foods aid in digestion

a. Fiber and water aren’t just “fillers” for our stomachs

b. They help move foods and toxins through at a healthy pace

 

Assignments —“You only propel what you plan; you only move what you measure!”

1) What’s your real food vs non real food PLAN today?

2) What’s your real food vs non real food MEASUREMENT today?

3) Continue making your non-real food list with foods or combinations of foods that you will only have as a planned “fun food”—not daily food

a. Pay close attention to your triggers (usually a combo food—like salt and starch and fat like chips; or flour and sugar and fat, etc)
b. Don’t worry about having a perfect list—can be specific foods or trigger combos, etc

See you in the group!

Let’s feel great and live well,

Donna

 

P.S. If you have questions, I have answers! Sign up for April’s workshop, “Ten Intermittent Fasting Questions”! (It’s free!!)

April’s “More Real Food” Challenge

April’s “More Real Food” Challenge

So I unearthed some secret to eating and cravings and dopamine spikes and “addictive” properties in food accidentally–and I’m not even a scientist, just a normal teacher who has written dozens of curriculum books.
Light bulb moment….me to my husband: “So I figured out what the worst culprits are for me!”

Husband: “What’s that?”

Me: “It’s the Trifacta!”

Husband: “What’s the Trifacta?”

Me: “It’s the three things that, when combined, lead me to crave, overeat, overdesire, and not be able to stop.”

Husband: “That’s great!”

Me: “No…really…it’s beyond great. I think I’ve just uncovered something that the whole world needs to know. It’s not just sugar….it’s not just flour….it’s not just fat…..it’s the trifacta.”

Husband: “I think someone already discovered that….

Okay, so I didn’t make a great scientific breakthrough. I didn’t unearth something new to weight management. And I have since found a book that explains the entire thing in great scientific, research-based detail….so now I’m not a scientist anymore. I’m just a fangirl….

But it is important to note that I discovered this BEFORE I read the book! lol
Dr. Stephen Guyenet, author of The Hungry Brain, has spent his career on brain and fat loss and gain research. It is super compelling…and while others are watching the latest episode of their favorite TV show at night, I’m binge watching (the only time that word is allowed at donnareish.com is when it’s not associated with food!) his Youtube videos!
So I have wanted to do more and more with this vital info…but I wanted to learn more, read more, study more, make more charts, watch more videos…..

But I’m not.
I’m just going to run with what I know so far (which I think will be super helpful to all my peeps!) and do SOMETHING!!!

Starting Monday, April 1st, we will be having a month-long More Real Food Challenge (in honor of my discovery, you know!).
It will have the following components (and possibly more!):

1) Every day I will go live for a few minutes to teach a concept related to real food, processed food, hunger, appetite, overeating, overdesire, cravings, grehlin, leptin, etc. etc.

2) I will date and label it so you know which day to comment on it

3) If you want to participate, you will comment under each video with an answer to the question or what you are doing/how you are doing that day with more real food!

4) We will go for progression, not perfection!

5) Each person will set their own goals (and I will explain some easy ones, like 80/20, X number of treats, etc.)…so there isn’t a “one rule fits all”! Some of us still have a lot of processed foods, so even reducing from that will be soooo helpful.

So I’ll see you in group! If you haven’t joined yet, please do so anytime

And feel free to invite your non-fasting friends to the group—you don’t have to be fasting to add “More Real Foods”! Let’s “feel great and live well,”
Fast Shot: Sneak Peek of the Intermittent Fasting Course (Check Out These Graphics!)

Fast Shot: Sneak Peek of the Intermittent Fasting Course (Check Out These Graphics!)

Coming soon! Sign up by Sunday before the first Monday of the month!!! I’d love to teach you how to use Intermittent Fasting to achieve your weight and health goals!! https://intermittentfastingcourse.com 

Get 20% off with this code SAVE20 !!!

A. Course Lay Out—One Month Long

1. 21 Days of Daily Lessons

a. 30 minute videos
b. Outline for each day
c. Graphics and pictures to print if desired
d. Self Talk and Motivating Moments cards and posters to go with each day’s lesson

2. Month Long But Lifetime Access

a. 21 days of lessons
b. One week of live Q and A’s
c. Notified via email each day to go into your classroom (or just log into your classroom anytime!)
d. Can go back and do the program again on your own anytime
e. Always available!
f. Free FB group for the month with daily questions and access to me; graduate FB group for after course ends!

 

 

B. Twenty-One Days of Topics—30 Minute Videos on EACH Topic

1. Our First Fast
2. Fasting Spectrum and Three Types of Coping
3. Coping Consumptions
4. Coping Mechanisms and Distractions
5. Fasting Protocols
6. OMAD/3 and Other Boundaries
7. Review & Definitions
8. Insulin and Glucagon
9. Hunger and Satiety (Grehlin and Leptin)
10. Four Benchmarks for Food
11. Appetite Correction
12. Fast Adaption
13. Four Ways We Lose Weight With IF
14. Calories In/Calories Out Game
15. Macronutrients
16. Benefits and Triple E of IF
17. Habits and Food Association
18. Consistency and Choosing Specials
19. Varying Your Eating Windows in Real Life
20. Building Belief
21. Fat Loss

C. Some Graphics in the Course!

1. IF Fasting Time Chart
2. Non-Scale Victory Record
3. 3 Types of IF coping Triangle
4. Fasting Spectrum Chart
5. 2 Favorite Self-Talk Copings
6. 5 Second Rule Working in the Brain With IF Chart
7. Block Scheduling for IF Daily Chart
8. Fat Loss With IF Graph
9. Four Fasting Protocols Graphs
10. Insulin Vs. Glucagon Timeline
11. Four Benchmarks for Choosing Foods Graphic
12. Two Amazing Occurrences Graphic (AC and Fat Adaption)
13. Four Ways We Lose Pounds and Inches Graphic
14. Macronutrient Foods and Macronutrient Details Venn Diagram
15. 50 Fasting Benefits Master List Chart
16. 16 Habits of Successful Daily Intermittent Fasters Chronology Chart
17. How to Vary Your Fasting Windows Chart

D. Join Me!

1. Friends of DR discount…Use code SAVE20 for 20% Off!
2. First Monday of each month!
3. Learn more aboout it at https://donnareish.com 
4. FREE webinar last two weeks of each month: https://intermittentfastingwebinar.com 
5. Course sign up Sunday night before the first Monday of the month: https://intermittentfastingcourse.com 

 

 

 

 

 

 

 


 

Free Plexus Membership Until March 31st AND Plexus Pink Drink Video!

Free Plexus Membership Until March 31st AND Plexus Pink Drink Video!

Yep! You read that title right. Isn’t it amazing??? Until March 31st, you can join Plexus as a wholesaler (or a biz builder, if you’d like!) for free!! Amaze-balls, huh? My husband and I have earned 12 join-for-free codes to share with you!

What does this mean?

✔️No $40 annual membership

✔️Wholesale pricing on all 22 natural products for one year

✔️No minimum purchases ever

To use this incredible code, you simply join (for free) and purchase a Welcome Pack (your choice of products for ten percent under the regular wholesale price). I can help you choose what will help you meet your health goals! Oh…and you get me! My guidance. My coaching. My help. Anytime you need me! Text or message or email today—and let’s get your healthy Plexus journey started today! Check out this video I created explaining the difference between the two pink drink formulas! (They’re both yummy and amazing!)
Let’s “feel great and live well,” Donna 260.433.4365
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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March Plexus Give-aways!

Hi there!!! 

Just wanted to hop on here and tell you about our team’s March give-aways!!

Summer is just around the corner, so many people are looking for help with weight loss–but want NATURAL and plant-based help. (I understand!)

And Plexus has 22 products that fit those criterion: natural and plant/botanical based. 

So our team has put together a fun give-away for the rest of the month…and I wanted to let you know about them!

We’ll be giving away three different products!

 

Here’s the scoop:

1) Anybody who is not a current Ambassador can win!

2) Give aways are in my private FB group, Reishes Peeps. You need to hop on over there and join so that you see the give away posts and comment to win!

3) In order to win, just comment on the post of that week any day from Wednesday to Friday night at 10:00 Eastern time for that giveaway. (They will be posted by me, so look for my name and PRIZE!!)

4) I will draw a winner on Friday at 10 pm Eastern time–and get the prize out to the winner!

Easy peasy!

The products are cool—and effective. (My husband and I have lost 150 pounds together and gone off of four prescriptions since starting on these products three years ago!)

Here’s what we’re giving away:

1) Friday, March 15th—7 day Slim sample (winner’s choice of formula). 

2) Friday, March 22nd–Ease Cream (amazing botanicals that take away pain–like Icy Hot except natural—you’ll want this for summer bug bites!)

3) Friday, March 29th—Lean Chocolate Mocha full sized shake bag!

 

So….join my private FB Group right away and win and learn! 🙂

 

Let’s “feel great and live well,”

Donna

 

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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