Intermittent Fasting Journal – Week 16

 

Welcome to Episode 16 of The Intermittent Fasting Journal Podcast/Videocast! In this episode, I tell about another week of Daily IF. Reishes’ Fasting and Feasting found Hubby and I at a 50 pund week loss together (me for 20 weeks; him for 12 weeks at that point in our weight loss!). He is losing FAST…..36 pounds in three months. I am losing pounds slowly but losing inches super fast–at 14 pounds in 20 weeks. read more…

Sugar-Free “Brown Sugar” Apple Dip (Low Carb)

 

While I prefer my fruits fresh for the most part, I do love apple-anything desserts! (Okay, I also love this low carb/sugar-free cherry delight too!) Apples are a perfect snack (if you’re not keto). They are delicious, not messy, portable, and readily-available. But how I really love my apples is with a yummy, caramely apple dip. The one that I have made for thirty years is still a family favorite (1 package cream cheese, 1/2 cup (or more!) brown sugar, and 1 TBSP vanilla). However, for daily fare and for me and Hubby, I prefer to make a low carb/sugar-free one that is seriously just as tasty!

 

(more…)

Why You Just Might LOVE Daily Intermittent Fasting for Weight Loss!

 

I LOVE Daily Intermittent Fasting…and so do eight of the fourteen adults in my family! Once our kids saw my husband dropping three pounds a week for a couple of months (now more than that!), they knew this was the real deal. Their dad, who was 100 pounds overweight most of their lives, was shrinking before their very eyes. While I started out down to my last 30 pounds or so when I began Daily IF, they also saw me going down in weight consistently–and more importantly, going down in size. (You always look like you lost more than you have with Daily IF!) AND….they also saw me eating whatever we had at the family parties–not eating my own low carb cream cheese dessert instead of birthday cake or crisping my low carb tortillas instead of chips at the Mexican restaurant, and not taking the toppings off of pizza on family movie night. (There is a time and place for that for me as I still keep an eye on carbs during a typical evening–but this celebratory food thing was the real deal to them!)

read more…

5 Tips for Intermittent Fasting

 

I am on a sister’s weekend with my little sis, so I don’t have a new slideshow for you this week. However, I thought this might be a good time to give you a run down on the topics I have covered so far in this series, “5 Tips for Daily IF.” I hope they help you on your health journey. Oh, and join the FB Group to get daily help, support, teaching, and encouragement! I’d love to see you there!

(more…)

Some Little Intermittent Fasting Helps!

 

Fasting is simple, right? You don’t eat. Then you do eat. Then you don’t eat again. Wash. Rinse. Repeat. And that is pretty much true. After all, we get to “Enjoy Anything While We Do Nothing.” And “Enjoy Anything But Not Everything.” However, sometimes we need a little help–maybe a little something to help us make it through the early fasting days or a longer fasting window. Some caffeine to take the edge off our hunger. A little salt or magnesium to help balance our electrolytes. Perhaps a multi vitamin to be sure we’re not missing something. Or…possibly something for the dreaded “fasting breath.”

read more…

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Intermittent Fasting Journal – Week 16

 

Welcome to Episode 16 of The Intermittent Fasting Journal Podcast/Videocast! In this episode, I tell about another week of Daily IF. Reishes’ Fasting and Feasting found Hubby and I at a 50 pund week loss together (me for 20 weeks; him for 12 weeks at that point in our weight loss!). He is losing FAST…..36 pounds in three months. I am losing pounds slowly but losing inches super fast–at 14 pounds in 20 weeks. read more…

Sugar-Free “Brown Sugar” Apple Dip (Low Carb)

 

While I prefer my fruits fresh for the most part, I do love apple-anything desserts! (Okay, I also love this low carb/sugar-free cherry delight too!) Apples are a perfect snack (if you’re not keto). They are delicious, not messy, portable, and readily-available. But how I really love my apples is with a yummy, caramely apple dip. The one that I have made for thirty years is still a family favorite (1 package cream cheese, 1/2 cup (or more!) brown sugar, and 1 TBSP vanilla). However, for daily fare and for me and Hubby, I prefer to make a low carb/sugar-free one that is seriously just as tasty!

 

(more…)

Why You Just Might LOVE Daily Intermittent Fasting for Weight Loss!

 

I LOVE Daily Intermittent Fasting…and so do eight of the fourteen adults in my family! Once our kids saw my husband dropping three pounds a week for a couple of months (now more than that!), they knew this was the real deal. Their dad, who was 100 pounds overweight most of their lives, was shrinking before their very eyes. While I started out down to my last 30 pounds or so when I began Daily IF, they also saw me going down in weight consistently–and more importantly, going down in size. (You always look like you lost more than you have with Daily IF!) AND….they also saw me eating whatever we had at the family parties–not eating my own low carb cream cheese dessert instead of birthday cake or crisping my low carb tortillas instead of chips at the Mexican restaurant, and not taking the toppings off of pizza on family movie night. (There is a time and place for that for me as I still keep an eye on carbs during a typical evening–but this celebratory food thing was the real deal to them!)

read more…

5 Tips for Intermittent Fasting

 

I am on a sister’s weekend with my little sis, so I don’t have a new slideshow for you this week. However, I thought this might be a good time to give you a run down on the topics I have covered so far in this series, “5 Tips for Daily IF.” I hope they help you on your health journey. Oh, and join the FB Group to get daily help, support, teaching, and encouragement! I’d love to see you there!

(more…)

Some Little Intermittent Fasting Helps!

 

Fasting is simple, right? You don’t eat. Then you do eat. Then you don’t eat again. Wash. Rinse. Repeat. And that is pretty much true. After all, we get to “Enjoy Anything While We Do Nothing.” And “Enjoy Anything But Not Everything.” However, sometimes we need a little help–maybe a little something to help us make it through the early fasting days or a longer fasting window. Some caffeine to take the edge off our hunger. A little salt or magnesium to help balance our electrolytes. Perhaps a multi vitamin to be sure we’re not missing something. Or…possibly something for the dreaded “fasting breath.”

read more…

My Favorite Intermittent Fasting and More Books

 

I get asked a lot these days where someone can get started learning about Daily Intermittent Fasting. Of course, I tell them our FB Group, the 5 Tips About IF Slideshows, my Podcasts/Videocasts, The Daily Intermittent Fasting Start Up Charts, and my upcoming course (Donna’s Daily IF Course). But there are sooo many great books to help people get started, so I love to give IF book recommendations. (And I love to give away a fasting book every month in my FB group!) But then when I start giving book recommendations, I can’t stop with IF books only. I love self-development books, podcasts, videos, and more! And if you do not, don’t worry….Daily Intermittent Fasting builds your confidence and increases desire to do better in other areas of your life too. Daily Intermittent Fasting is a self-development process–with the added benefits of weight loss and health! 🙂

read more…

Tuna Potato Chip Casserole (Low Carb Options)

 

In cleaning out my pantries and freezers for my Eight Week Grocery Fast, I went old school to use up some tuna, peas, and cream soup. This was one of my family meals growing up. I don’t remember a lot of what my mom cooked when I was very young. I do remember roast, potatoes, and carrots; cubed steak with brown gravy and mashed potatoes; spaghetti and meat sauce; salmon patties and mac and cheese; hamburgers and hot dogs on the grill; and this tuna casserole. If you’ve been reading the blog for long, you know that I am super picky. (So this is a good place to hang out if you want to cook things in a healthier way that your ten year old will like!) Tuna casserole with canned soup and potato chips might not seem like the healthiest entree’, but let me walk you through some ideas to make it healthier and/or lower in carbs. Or make it as is and be happy that everybody in your family is eating tuna! Sometimes you take whatever you can get. (It really is a tasty casserole!)

(more…)

Slideshow: 5 Tips for Navigating “Special” Occasions During Daily Intermittent Fasting

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5 Tips for Navigating "Special" Occasions During Daily Intermittent Fasting

#1

Every Day Can’t Be a Special Day

While raising and homeschooling seven children for thirty-two years, we often had children want to “change” the schedule or change the plans for “special” occasions. “Can we skip math today? It’s snowing…we’re going to the dentist…we’re sleepy…we’re happy…we’re tired…” Take your pick. And I would give them my typical answer: “Every day can’t be a ‘special day’ even though every day is ‘special’!” In other words, we have to choose our special to create exceptions for; we can’t change our schedule all the time.

When we look at our week and try to find “special days,” we are falling back into the diet mentality–that mentality in which we are looking for loopholes and excuses to get out of our prescribed eating protocol. We don’t need to do that with Daily Intermittent Fasting! This lifestyle is so doable that it really can be just that–a lifestyle. We need to quit looking for ways that we can extend our eating window or shorten our fasting window. Quit looking for ways that we can go “off”–and instead make this a way of life, knowing that the end result will be health, wellness, and weight management.

#2

Choose Your “Specials” Carefully

Instead of looking for ways and times to go “off” and “on,” we should be guarding our fasting time and keeping close tabs on our feeding time. They should become automatic and welcomed. When we guard our fasting time, knowing that the longer and more often we fast, the sooner we will be at our goals, we quit looking for “special” and try to make even the truly “specials” doable–figuring out how we can still get in a sixteen or eighteen hour fast on vacation or trying to make a later lunch date with a friend. We will WANT to fast–not want to get out of it.

Thus, we must choose our “specials” carefully. A recurring day is not special. Saturday comes every seven days. When we do have a unique situation, we need to tweak our fasting window the day before a “recurring special” so that we finish eating earlier if we are going to start eating earlier the next day. A holiday might be special. A weekend get away (if we don’t do them monthly!) might be special. A birthday party for a close family member might be special. A vacation is special. But every day can’t be a “special day.”

#3

Make Little Tweaks and Schedule Changes As Needed Rather Than “Going Off IF”

When we do come across a day that needs some “tweaking” in order to have a decent-length fast, we need to plan for that day earlier in the week, rather than just giving up and eating for a long period of time. We know when a brunch is coming up that we can’t get out of. We know when we’ll be having a business lunch that week. So we need to look at that week and see how we can still get fasting hours in–even on those “semi special” days. There are a few ways to do this in order to still keep a fasting average intact. (You can use an app to track your average fasting hours for the last seven days to be sure that even a shorter fasting window of 17 or 18 hours {or whatever} doesn’t take your fasting average down too low. I try to keep my fasting average close to 20 hours per day by doing some 22 hour fasts during the week and some 18 on the weekend, as needed for “semi special” occasions.)

Let’s look at a couple of scenarios that you might encounter that could  require some tweaking (but no going “off”!). If you have a lunch that is earlier than you usually open your eating window, you can close your eating window earlier the day before. So if you are having a 12:00 lunch that you absolutely can’t move around, just end the night before by 5:00 and still make your 19 hours. (And watch out for those “two meal days” if you are trying to lose with OMAD–One Meal a Day. They sneak up on you when you’re tweaking and can really wreak havoc on your weight loss goals.) If you ever have to eat in the morning for some unusual reason, simply eat no carbs in that meal and don’t eat anything again until a short 30 minute dinner window that evening. This no carb breakfast will closely mimic fasting and won’t throw you completely off. If you have to have a 16 or 18 hour fasting day, precede it or follow it with a 24 hour fast. Look at your entire week and plan for your fasting. A clean long daily fast is your gift to yourself each day!

#4

Do I Still Want to Do Some Fasting During My Special Occasion?

There will be times in which a 19 or 20 hour fast isn’t possible, but keeping in tune with our “every day can’t be a special day” theme, these should be few and far between. For me, these are long weekend trips and vacations. Otherwise, I have been able (in several months of Daily IF) to make the little tweaks suggested above rather than “skipping the fast.” Before I get into how you might want to handle these truly  special occasions, keep in mind that if you have made it through the first month of fasting consistently, you are likely fat adapted. One question I ask myself when I am considering whether I want to shorten my fast for something “special” over several days is this “Do I want to go through the fat adapting period all over again?” That is, do I want to take a full week off from fasting–and eat for 12 or more hours a day–if it means that I might fill my glycogen stores so full from the constant eating, larger number of calories, and so many carbs…and have to go through the “hangries” to get fat adaption again?

If we are consistent in Daily IF/OMAD (eating only three, four, or five hours a day for a few weeks), we will likely go into ketosis/fat burning during our fasting hours. We will no longer be “hangry” during the fast. We have earned that “daily state” through that first month of consistency. That was a hard month for many of us. I personally don’t want to repeat it. So when I take long weekends and vacations/writing retreats (I’ve had three of these plus three big holidays during my first four months!), I examine the entire week and try to get in at least sixteen hour fasts. I no longer snack on the drive or in the airport. I “save” my eating for things that are really worthwhile–and try to preserve some fasting time throughout the trip. I can usually do 19 hours on the first day and the last day of a trip. The days between are “navigated” with the tips from #3 above, again, while still trying to get in sixteen hours of fasting whenever possible.

#5

Don’t Fall Into the “All or Nothing” Diet Mentality and Don’t Punish Yourself

We have to look at every hour of fasting above twelve hours as being beneficial. It isn’t like calorie counting or carb counting where we used to say, “I’ve already blown it; I may as well just eat whatever I want now.” That is a diet mentality–not a lifestyle mentality. Daily IF is the one eating protocol that will truly allow us to eat local cuisine and desserts when we travel! We can do the little tweaks above. We can try to empty as much glycogen during a shorter fast as we can (and possibly throw in some low carb meals to keep them from getting overly full). We can exercise, walk a lot, swim, etc., to help burn through some of the glycogen too. We can plan ahead and preserve some good fasting hours. We don’t have to be perfect on vacation in order to still get some of the benefits of IF!

While we can plan ahead (I like to do some low carb days leading up to a vacation to get those glycogen stores low, low, low!) and we can do some serious 22-24 hour fasts after the trip, we want to be careful that we don’t punish ourselves for vacations and truly special occasions. We are in control. Once we changed from a temporary diet mentality to a lifestyle mentality, we made the commitment to ourselves to fit in fasting as a way of life. Do we all make mistakes? Yes. Do we sometimes decide that the trip to Europe is a truly once-in-a-lifetime experience, so we’re changing our lifestyle for that week? (I don’t know…I’ve never traveled outside of North America!) The point is, yes, plan. But no punishment.

Resources

Find ME–and Find Out More About Daily Intermittent Fasting!

(1) FB Group for Support and Daily Help

(2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more.

(3) IF Journal Podcast at iTunes

(4) YouTube channel

(5) Donna Reish Blogger FB Page

Thanks for Viewing My…..

5 Tips for Daily IF Slideshow

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Intermittent Fasting Journal – Week 15

 

Welcome to Episode 15 of The Intermittent Fasting Journal Podcast/Videocast! In this episode, I tell about my fifteenth week of Daily Intermittent Fasting, including my two week experiment in low carbing combined with IF and what I learned about keeping to OMAD/3 (one meal a day divided into three parts). I talked about my weight gain from that two week experiment and subsequent loss of all lost within a few days of focusing more on OMAD than on “counting.” I also describe my husband’s first ten weeks on Daily IF–and his nearly 30 pound loss in that time frame. Next I dive into Listener Lessons (the teacher in me can’t help it!) of exactly how OMAD/3 with my first food being low carb (with a typical dinner later) has helped me with cravings, overeating during the eating window, reducing overall carb intake, nutrition density, and more. Finally, I describe three benchmarks that should be considered when choosing WHAT to eat during the eating window, reminding listeners that while Daily IF’ers can eat ANYTHING they want, they can’t eat EVERYTHING they want (emphasizing the need to keep a small calorie deficit in play all the time). The three benchmarks for what to eat during your eating window include (1) Foods that help you get your nutrition in; (2) Foods that make you feel great; and (3) Foods that you enjoy.

read more…

Mixed Pork Gravy (Low Carb & Healthy Options)

 

If you’ve been following my Grocery Fast, you know that I have been trying for eight weeks to not spend much money at the grocery store but instead use up my many food stores in my pantries, cupboards, freezers, and refrigerators. (And then I’m hoping to learn to shop and cook for two of us—wish me luck!) I found a few bags of “pork” (mostly turkey products) in my freezer that I couldn’t see using as main entrees since there were bits and pieces. But with my quest to really use up all of these “bits and pieces,” my mind went crazy trying to figure out how to make a meal (another benchmark is that I am making MEALS out of what I have, not just side dishes or “add ons” to meals) out of this combination. I had been so hungry for biscuits and gravy, but with our OMAD (One Meal a Day)/Daily Intermittent Fasting), I can’t fit all the meals in that I am hungry for. (IF problems!) So I set out to make “Mixed ‘Pork’ Gravy” with these little bags of frozen meats.

 

(more…)

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Thanks for hopping on my blog to learn about feeling great and living well! I’d love to give you my Sugar-Free Solutions guide and recipe book to help you learn how to reduce sugar and use healthy sugar substitutes in your cooking and baking. Put your deets below, and you will receive it in your inbox!

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