Recent Articles
Navigating “Special” Circumstances With Daily IF {Video Post!}
Welcome to a training video blog post, fasters! I am starting to get my Intermittent Fasting Journal FB group videos up at Youtube and on to the blog! Thanks for bearing with me as I get all of my systems in place for my readers and viewers. I am so excited...
5 Tips for Hunger in Daily Intermittent Fasting
For optimal viewing on a mobile device, tilt your device to landscape mode. Trust the Process: Hunger Will Decrease After Three Weeks or So When Your Body Becomes Fat Adapted If there was one thing that I could impart to new fasters, it is this: The...
17 Ways to Thicken With Fewer Carbs (Soups, Stews, Gravies, and More!)
When I began cooking and baking low carb, I knew that I didn't want to add 50 carbs to a gravy or soup by using 1/2 cup of white flour to make a roux and thicken soups, stews, and gravies. So I began experimenting with various thickening agents. Since I have...
5 Tips & Tidbits for OMAD/3 in Daily Intermittent Fasting
For optimal viewing on a mobile device, tilt your device to landscape mode. for OMAD/3 in Daily Intermittent Fasting What Is OMAD? OMAD is a popular abbreviation for a Daily Intermittent Fasting (IF) protocol known as “One Meal a Day.” (Some people...
Intermittent Fasting Journal – Week 14
In this episode, blogger and Daily Intermittent Faster, Donna Reish summarizes her fourteenth week on Daily IF, including her week of carb counting while IF (under 50 net carbs)--and the effect this had on her weight and her enjoyment. She explained how the...
Amazing Cheese Spread {With Low Carb & Healthy Options}
You know how you have those recipes that you go to over and over again? Every graduation party. Every baby or wedding shower. Every Christmas Eve appetizer party. Yep? Well, this is one of those. I have two cheese spreads/cheese balls that get rave reviews from...
SIMPLE Low Carb Tortilla Chips and Crackers (Savory and Sweet Options!)
I have tried to make low carb crackers in the past. And even with my Very Low Carb Flour Mix, I really didn't like any that I tried. When you think about the Power of Dilution that I have discussed here on the blog (along with my ten year old palate!), it makes...
5 Tips for Creating Simple Boundaries in Daily Intermittent Fasting
For optimal viewing on a mobile device, tilt your device to landscape mode. Have Shorter Eating Windows/Longer Fasting Windows Sometimes people who practice Daily Intermittent Fasting feel a need for more boundaries. After all, most of us have lived or...
Intermittent Fasting Journal – Week 13
In Week 13 of the Daily Intermittent Fasting Journal Podcast/Videocast, Donna Reish chronicles her 13th week of Daily IF. She discusses her results of losing just under one pound a week despite being on vacation or holiday one third of the time during these...
Air Fried (Low Carb) Chicken Drumsticks (or Tenders!)
Two of the most common praises you hear for the air fryer are chicken (tenders, nuggets, wings, thighs, breasts--you name it!) and French fries (or potato wedges--really any "fried" potato)--and with good reason! These two, formerly-forbidden-to-many, "fried" foods...
Smashed, Oven-Roasted Brussels Sprouts (Free Grammar/Usage Lesson from Language Lady too!)
At our house, we are all about veggies every night--for two reasons. First of all, we are trying to eat more healthfully in general as we lose weight and seek to eat more nutrient-dense foods and feel great. Secondly, since Ray Baby and I both practice Daily...
5 Ways We Lose Weight with Daily IF
For optimal viewing on a mobile device, tilt your device to landscape mode. We Lose Weight When Appetite Correction Sets In After 3 to 4 weeks of consistent Daily Intermittent Fasting, a process called Appetite Correction sets in. During the first few...
Intermittent Fasting Journal – Week 12
In Episode 12/Week 12, Donna Reish, blogger, recipe creator, and Daily Intermittent Fasting teacher tells about her twelfth week and her husband's fifth week of Daily IF. She describes the pattern that she has settled in at 19:5, including OMAD/3--One Meal a...
Easy, Convenient Breading Mix – Low Carb & Family Friendly Options!
Breading meats (and even vegetables) does not have to a taboo for the low carb cook or the low fat cook or the low calorie cook or the family-friendly cook. We have options! With healthy fats to brush over things, we can pop them in the oven with a healthy breading...
Intermittent Fasting Journal – Week 11
It's Week 11/Episode 11 of The Intermittent Fasting Journal! New Year's Week---and Donna's hubby is on board too! Yay them! In this episode, Donna gives her week eleven findings and results, including losing weight slowly and steadily during holidays and...
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Intermittent Fasting Journal – Week 34
In this episode, Donna Reish, blogger, author of over 100 English curriculum books for students in grades K through 12th, and Intermittent Fasting teacher, teaches on the hormone leptin. Donna begins describing what leptin is and how we have become resistant to it, “leptin resistant.” She then teaches about how leptin signals are like trying to hear someone with headphones on—and how much we truly miss of the signaling when our brains do not get the messages. She encourages overweight people that so many of the things that are bodies do not do for us now are not our faults—and how we can easily fix many of these things with knowledge and a few tweaks (like sleep, water, protein, fiber, timed eating, and more). Finally, Donna goes through a long list of ways that we can either increase leptin or increase our ability to hear leptin’s signals. These include fasting, eating anti-inflammatory foods, keeping insulin low, losing weight, eating real foods, consuming fewer processed foods, not drinking calories, eating high protein, exercising, and more! This broadcast is sponsored by the plant-based metabolism booster and appetite suppressant Plexus Boost.
Fast Shot: What Should I Do When I Reach My Goal Weight?
I love questions from readers and viewers! They cause me to think deeply, research more, and examine things from different points of view. So send me questions! 🙂
Today’s Fast Shot video is about weight maintenance. Oh glorious day! I can’t wait…how about you?
So here are some thoughts I have as someone who is still 20 pounds from that exhilarating place! 🙂
Fast Shot: Ready to Face Holidays With an IF Lifestyle!
I wanted to give my FB group a little pep talk and help them make IF a lifestyle during the upcoming holidays, so I made a quick Fast Shot video for them that I thought you, my blog readers and YouTube viewers, might find helpful too.
Happy Thanksgiving! And blessings to you on your weight management and health goals this holiday season!
Preparing for Thanksgiving With IF
Intermittent Fasting Journal – Week 33
Donna Reish, author of over 100 curriculum books for kids, blogger, and Intermittent Fasting teacher, focuses this episode on more hunger during the fast issues—both in the beginning days and for long-term fosters. She begins by talking about an important subject that those who are only eating two or three times a day (snack/meal or meal/meal)—distracted eating. In working towards healthy eating habits and appropriate food associations, we need to learn to enjoy our meals and snacks more than ever before. She talks about how we can get rid of old food associations once IF becomes a way of life for us and how we can make new ones that involve sitting down and eating, savoring our foods without including another “stimulus.” Next, Donna talks about one of her favorite IF-related subjects—sleep! The research is clear from all camps on this one—sleep is crucial to fat burning (metabolism), hunger, mood, energy, cognitive function, and more. She shares studies about the effect of sleeping under seven hours on hunger, and it is significant! The third “hunger” component she describes is food during the eating window. What does protein and fat do for satiety during the fast? And what do carbs do for satisfaction (food reward) during the fast? Today’s broadcast is brought to you by Plexus ProBio 5, a three-in-one product with healthy bacteria, digestive enzymes, and anti-fungals (to get rid of bad bacteria!). This product is specially encapsulated so that it doesn’t have to refrigerated, and its contents are intact until it hits the gut, where it is needed. (For more hunger help, see the blog donnareish.com and/or Episodes #31 an #32 specifically.)
Intermittent Fasting Journal – Week 32
Donna Reish, curriculum author of over 100 books (for students grades pre-school through 12th!), blogger, and Intermittent Fasting teacher, tackles more hunger issues during the fast. (Episode #30 was all about ghrelin; Episode #31 was all about ghrelin tips and hunger.) She teaches about the effects of caffeinated drinks on appetite, metabolism, and exercise performance. Then she delves into a study about the effect of chlorogenic acid from decaf coffee, caffeinated coffee, and caffeinated water—and their effect on the third hunger hormone, Peptide YY. Following this, she described why gut health influences hunger and cravings. And finally, she discusses the huge effect that cortisol has on hunger, cravings, and weight, including ways to reduce cortisol levels. This episode is sponsored by Plexus Slim, the pink drink!
Intermittent Fasting Journal – Week 31
In Episode 31 of Donna’s Intermittent Fasting Journal, Donna Reish, author of 100 curriculum books (for kids!), blogger, and IF teacher, teaches about how to control appetite/hunger/cravings/ghrelin. She begins the episode by giving her and her husband’s update—down over 100 pounds between the two of them in ten months with just over and under 20 pounds each remaining! She describes how fasting brings out various food sensitivities that might have been dormant or unknown prior to fasting, and how she has been having sugar headaches despite loving sugar her entire life! This has caused her and her husband to reduce their sugar intake somewhat. Donna then reviews some info from Episode 30 about the hunger hormone ghrelin, including where and how it is released. Next, she describes the food control that IF provides in general, including regulating blood sugar and insulin, healing the gut, providing more pronounced leptin signals, and more.
Donna moves into some tips on controlling ghrelin next. She describes the following: how ghrelin comes in waves and how to overcome those waves; foods and drinks that ghrelin works well with and doesn’t work well with; the effect of water (including mineral water and sparkling water) on ghrelin; stomach distensibility, fiber, and fruit; clock hunger; sleep; mineral balance; and more! Finally, Donna touches on foods that have an effect on satiety/hunger/ cravings, including protein, fat, and fiber. This episode is sponsored by Plexus’ ProBio 5—a three in one product that aids in gut health, digestion, breaking down bad bacteria such as candida/yeast overgrowth, and much more.
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Lose Weight During the Holidays
November is just a few days away….
Now is the time that everybody thinks “I may as well forget about my weight and health until January first….holidays are coming. Nothing I can do now.”
But with Intermittent Fasting, that couldn’t be further from the truth!
In three weeks, you could have your hormones balanced, your appetite corrected, your cravings reduced, your brain fog gone, your energy up, and your fat starting to burn away.
Intermittent Fasting Journal – Week 30
In this episode, Donna Reish, curriculum author, blogger, and Intermittent Fasting teacher, teaches about the hunger hormone, ghrelin. First of all, she begins explaining what this hormone is, where it comes from, and what it does. She goes into ghrelin’s path—where it is released from and where it goes, including what triggers its release. Donna explains how ghrelin isn’t to be feared—it acts on a part of the brain responsible for memory (which helps us think better!), is the precursor for human growth hormone, and its release means that we are burning body fat! She then explains what can trigger ghrelin. Other areas she teaches on in this episode include how much food our bodies need at lower weights, how waves of ghrelin can be controlled/worked through, and much more! Stay tuned for the next episode in which Donna teaches how to overcome hunger, appetite, and cravings through intermittent fasting! Donnareish.com Subscribe to the blog for free Intermittent Fasting start up charts!
Intermittent Fasting Journal – Week 29
In this broadcast, Donna Reish, blogger, curriculum author of 100+ language arts/writing books, and Intermittent Fasting teacher, teaches listeners about four metrics that we can use to track our Intermittent Fasting journeys. She starts out teaching about scale weighing, including the fact that the scale weighs everything that is placed on it—water, fat, muscle, bones, stool in our intestines….everything. She explains how to best use the scale as an effective tool, including averaging your weights for the week to get a total for that week’s weight, weighing at the same time in the same clothes, and not using the scale as your only metric. Donna then moves on to the tape measure as a second assessment. We need to remember that the tape measure can measure fat loss AND muscle loss, and that the measuring tape can be extremely subjective. Thirdly, Donna teaches about body fat percentage, including a few ways to measure it, the benefits of using it as a metric, and determining body fat goals. Lastly, she teaches her personal favorite metric, the goal pant. Here she helps listeners see the visual motivator that goal pants can be and advises on choosing the right pants so you don’t get discouraged. Today’s broadcast is sponsored by Plexus Boost, a plant based capsule that boosts metabolism, helps with hunger, and aids in energy boosting. This product has amazing botanicals, including caralluma fimbriata (edible cactus the ward off hunger!), green tea extract, yerba mate, higenamine, chromium, and bio-available B vitamins.
5 Sugar-Free Apple Treats
Everyone thinks it’s pumpkin season…pumpkin EVERYTHING…..and I know it is ’bout that time. However, I am never really done with apple season. Are you?
In honor of apple season…..I thought I would put together my five favorite Sugar-Free Apple Treats from the blog. (And I’m working on another one—sugar-free apple crisp in a mug…so stay tuned!)
Have fun with these tasty apple treats. Low enough in carbs to even open your eating window with them (OMAD/3) if you fasters want to! (I know I do!)
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