My Three Favorite Things About Intermittent Fasting (Fast Shot Video!)

Welcome to another Fast Shot Video! I’ve been sharing this content with people everywhere, and I thought I should put it at the blog too!

Of course, I have a detailed outline for you! 🙂
I want the whole world to know that they can have appetite control. That they can control their food intake….that their body can help them for once!

I hope it helps you!

A. Welcome

1. I’m Donna Reish, curriculum author and Intermittent Fasting teacher at donnareish.com
2. I am half of what my husband and I affectionately call “The Minus 200 Pounds Pair”—because together we have lost over 200 pounds in the past several years.
3. Nearly 150 of these pounds have been in the past two years through Intermittent Fasting and habit changes!

 

B. Today’s Broadcast

1. I am excited to teach others what has worked for us!
2. I love to help people change their lives through methods and habits that have changed the lives of me and my husband.
3. And….I’m excited today to bring you “My Three Favorite Things About Intermittent Fasting”!
4. While I’m bringing you three of my faves—I bring you even more favorites, more outcomes, more benefits in my free workshop— https://intermittentfastingworkshop.com I’ll tell you more about that at the end!

C. First Favorite: My Body Works With Me to Control My Hunger and Appetite

1. Growling Grehlin Gremlins

a. Grehlin is the hormone that is released from the stomach when it is empty
b. Growls, releases stomach acids, etc., to tell you that you’re hungry
c. With IF, your body “tames” the Growling Grehlin Gremlins so within a couple of weeks, you are no longer hungry during the fasting time (for 16 hours or more!)

2. I call this reducing of hunger one of my IF “super powers”—never knew that you could manipulate your eating schedule in such a way so that -hunger is controlled!
3. “Clock hunger”—your body gets used to you eating at a certain time each day and releases hunger hormones for that time rather than during the fast.

D. Second Favorite: Dining In on Body Fat

1. When you fast consistently for certain number of hours each day, your body is 16 times more likely to go into “ketosis”—body fat burning
2. I call this “dining in”!
3. When you don’t take in calories for a period of time, you put your body in the best position to go into your fat stores and use the fat you have on your body

E. Third Favorite: Eating Real Meals

1. On a “eat every couple of hours” protocol, you have to divide all of your intake (the calories you need to either maintain your current weight or to maintain your goal weight) among six or more eating and drinking instances.
2. With IF, you divide those between two or among three eating instances—
3. So instead of eating little nibbles of food, you eat a full meal or a full dessert or a small meal or a hearty snack
4. Way more satisfying!

F. Questions

1. I know this short broadcast just answers a handful of questions—will you be hungry? How do I lose weight and inches? How and what do I eat?
2. I know there are many more—and I would LOVE to answer those nagging questions (especially those about insulin, metabolism, and the amazing health/longevity benefits of IF!).
3. So I would love to have you join me for a full hour workshop where I answer “Ten Intermittent Fasting Questions.”
4. If you liked what you heard today and think this way of life could be the answer for overeating and health, I’d be honored to teach you more!
5. So hop on over to sign up for one of the four sessions that works best for your schedule! https://intermittentfastingworkshop.com 

3 Ways to Get Into Ketosis (Broadcast 52)

 Dear Listener and Learner,

I’m so glad you’re both! We can listen, listen, listen…but it is learning/applying what we hear that really matters. Doesn’t it? Anyway, thanks for joining me!

Ketosis is a coveted space to be in by many people. When most people think of ketosis, they think of the keto diet. However, if the keto diet were the only way to get into “fat burning,” how would people lose weight every day with other protocols?

(Yes, please….make all decisions for your health and weight management through three lenses: research, personal experience, outside observations of others!)

Come to find out, we can get into fat burning in many ways. On today’s broadcast, I discuss three ways to get into ketosis—that is three ways to burn through circulating glucose and stored glycogen to get the body into the optimal position for fat burning.

In this broadcast, I discuss what is ketosis and why people seek it. Then I move into three ways that we can get into ketosis. The first way is the most commonly known—the ketogenic diet. I also point out some of the downfalls of this method (including that people think they’re doing keto is they simply reduce carbs—the keto diet is not simply reducing carbohydrates).

The second way I discuss is my personal favorite, Intermittent Fasting. Who knew that we can get into ketosis daily with simply not eating for 16 to 20 hours out of every 24 hours!? Fasting has been found to get people into ketosis/fat burning 16 x more frequently than the typical diet.

The final way I discuss is another personal favorite—strength training. Strength training is a FAST way to burn through glycogen stores in the muscles—like rapid fasting! How cool is that?

I summarize this week’s broadcast with the many benefits of being in ketosis and how long it takes in the beginning stages of Intermittent Fasting. Learn more in my free upcoming IF workshop— https://intermittentfastingworkshop.com 

All of my broadcasts are sponsored by my plant-based supplement business. These amazing products, along with Intermittent Fasting, have helped my husband and I just reach the status of “The Minus 200 Pound Pair,” losing over 200 pounds together (150 of them in the past couple of years with Plexus products and Intermittent Fasting!). Shop for the pink drink, magnesium, omegas, energy products, and more at https://reisheshealthysupplements.com  

Hope this broadcast helps you make decisions about your health and weight management. I soooo want the best for you…..soooo much!

Love and hope,

Donna

P.S. Don’t miss this week’s FREE workshop— https://intermittentfastingworkshop.com 

A. What Is Ketosis and Why Do People Seek It?

 

1. Ketosis is a normal process that happens when your body doesn’t have enough carbs to burn for energy. Instead, it burns fat and makes substances called ketones, which it can use for fuel.
2. Ketosis helps body burn its own fat stores instead of burning circulating glucose from carbs and proteins.
3. Process: Body burns through circulating glucose from carbs and proteins. Then goes into muscles and liver to burn stored glycogen (stored glucose that didn’t get used previous meals). Once all is burned, theoretically, body starts releasing ketone bodies and starts burning body fat.
4. In IF, we call this “dining in.”
5. Gives many physiological benefits such as body fat burning, better cognitive function, way fewer cravings, appetite control, and more.
6. Research shows many benefits on the body—lower risk of heart disease; improved insulin resistance; potential positive effects on Alzheimers Diseas and Bipolar Disorder….BUT
7. Research shows many of the same benefits on vegan/vegetarian/high carb diets.
8. Most improved health markers across the board in robust, trustworthy studies are found in eating less food/fewer calories overall—i.e. eating what our bodies need at the weight that is good for our bodies. (This doesn’t mean extreme calorie deprivation or eating what it takes to maintain a current weight if that weight is too much.)

 

B. Three Ways to Get Into “Ketosis” Intro

 

1. Important to note that getting into ketosis is not the be all/end all for weight loss—people lose weight every single day by doing a variety of calorie lowering/movement increasing activity!
2. Research + Observation + Personal Experience=Weight Management Method for Each Person
3. Many like to get into ketosis because it helps the body burn its own body fat better/puts person in optimum state for fat burning/weight loss…..BUT
4. We must remember that even people not in ketosis lose weight all the time!
5. If one of the methods below helps you get into fat burning better/lose weight better/manage your weight better, then that is a win for you!
6. If one of the methods below does not help you manage your weight, then it is not for you! Choose something that works for you!

 

C. Method One: The Ketogenic Diet

 

1. True ketogenic diet is approximately 75% fat; 20% protein; 5% carbohydrates.
2. True ketogenic diet is not simply “lowering carbs”
3. Ketogenic teachers—no onions or tomatoes; no chicken breast (too high protein without fat); no lean meats of any kind
4. Why you can’t “kind of keto”
5. Ketogenic diet gets you into ketosis 4X faster than SAD
6. Some say calorie padding that lets you eat more calories—only true (if it is) for 100% compliance….going off and on means you are on a high calorie/high fat diet
7. Works well for people who can truly stay on it
8. Takes 1-10 days to get into ketosis with a true keto diet (i.e. no cheats).
9. Downfalls: Hard to stay on; missing a lot of healthy foods; eating super calorie dense/fat dense foods, so perfection is required; doesn’t differentiate between real/good carbs and processed carbs; demonizes carbs and diminishes importance of protein; people think it’s the magic bullet and don’t realize they simply eat too much. Period.

 

D. Method Two: Intermittent Fasting

 

1. Time restricted eating—not eating for 14, 16, 18, 19, or more hours out of every 24 hours.
2. Eating in an eating window of 4-8 hours per day rather than eating constantly.
3. Found to get body into fat burning/ketosis 16x faster than typical eating.
4. Reason it gets into fat burning faster than keto diet or exercising is because you’re not consuming anything at all, so body can burn through circulating glucose and stored glycogen more easily.
5. Can take a couple of weeks of consistent fasting to get into ketosis, but depending on diet and fasting times, you can then get into it daily after that.
6. Downfalls: people think it’s the magic bullet and don’t consider that there is a perfect storm of health components that come together for weight management and health (you can’t fast yourself to healthy weight if you are eating more than your body needs during your eating window); hard at first. (Why I have a one month course: intermittentfastingcourse.com )

 

E. Method Three: HIIT or Strength Training

 

1. Burn through glycogen stored in muscle quickly.
2. I like to say that I just fasted an extra two or three hours after 30 minutes of strength training as it goes right into the muscle and burns the glycogen quickly.
3. Time it takes to get into fat burning with exercise will be based on intensity of exercise and diet (how much circulating glucose and stored glycogen do you have to burn through?).
4. Strength training is the gift that keeps on giving—burn 300 calories today or 300 calories every day in nine months!
5. Downfalls: People think they can out exercise a bad diet; people put more than 10-20 percent emphasis on it (weight management is 80-90% food; 10-20% activity).

 

F. Summary

 

1. Fat burning/ketosis can feel really great!
2. Ketosis is not needed for weight loss/weight management.
3. IF is my favorite way to get into fat burning—feels great; easy to maintain once you’re into it 2-4 weeks; never have to go off and on (just adjust your hours).
4. Learn more at donnareish.com
5. Learn more at Donna’s Intermittent Fasting Group
6. Free workshop in two weeks—sign up today…. https://intermittentfastingworkshop.com 

Intermittent Fasting Journal #51 – How Ray Baby’s “Pollyanna” Approach Was Mostly Right—Our Thoughts Dictate Our Actions

In this broadcast, Donna Reish, author of over 100 curriculum books for students, Intermittent Fasting teacher, blogger, and online teacher, teaches how our thoughts affect our results by looking at her husband’s Pollyanna way of thinking.

She delves into how working with weight loss and life coach Brooke Castillo in Self-Coaching Scholars has led Donna to see how her husband’s way of thinking has been right all along! (Gasp!)

When we think differently about people, situations, our goals, life’s disappointments, and more, we act differently. When we think good thoughts, we act in a way that brings good results. When we think bad thoughts, we act in a way that brings bad results.

Donna applies this to work, marriage, weight loss, and exercise with examples of both—thoughts that lead us to negative results in these areas and thoughts that lead us to positive results in these areas.

She then talks about the need to be extremely specific in our thoughts—take a circumstance or person and think an intentional thought—and then our actions will follow these specific thoughts.

A. Ray Baby’s Pollyanna Approach

1. Pollyanna known for her positive outlook, which Ray Baby definitely has
2. Moreso—Pollyanna has a unique change in thinking that affects her results or outcome
3. “When you look for the bad, expecting it, you will get it. When you know you will find the good—you will get that…”
4. Ray Baby’s application of this

a. Empathy—one of the most important qualities that we worked on with our kids—“How do you think that makes him feel?” Before it was a thing!
b. When anything semi-bad or negative happened, Ray would apply Pollyanna approach with empathy

 

B. Limitations of Pollyanna Approach

1. Doesn’t assume that life is 50% bad and 50% good
2. Obviously, there are many situations where we wouldn’t want to apply this or it wouldn’t serve us
3. But we can apply it more than we think we can: “There is something about everything that you can be glad about, if you keep hunting long enough to find it.”

 

C. How Thoughts Affect Results

1. Small portion of the Thought Model by my weight loss coach, Brooke Castillo
2. Thoughts are sentences in our brains—we usually repeat the same sentences over and over again without realizing it.
3. Not just “power of positive thinking” or “name it and claim it” or some other “woo woo”—we start doing what we think about a lot! Period.
4. Might be thinking “Of course, our thoughts affect what we do”—but if you really believe it, you would change your thoughts
5. Not enough to “think on these things” with repeating verses/no application or “positive thinking” where we try to will ourselves to not think something bad
6. In order to change results, we have to be specific and purposeful in our thoughts
7. Example in business

a. Old Thought: Boss too demanding Result: Talk about him; not work your best
b. New Thought: Boss has high standards of excellence. Result: I work harder to achieve excellence

8. Example in co-working projects/acquaintances

a. Old Thought: She thinks she owns the swim team. Result: Animosity; gossip; not wanting to make the team better
b. New Thought: She is an efficient leader. Result: Doing my part to make the team a success for my children.

9. Example in marriage

a. Old Thought: He always nags about crumbs on the counter/tired of it. Result: Not try to keep the kitchen cleaner.
b. New Thought: I’m so grateful he cares about the details of the house. Result: Working together to make house better.

 

D. When and How to Use This!

1. On the 50% of the bad that you can actually affect
2. Admitting and accepting that my thoughts do affect my actions—and that I want different actions in my life
3. Going backwards or forwards—Look at an action in your life you have that you don’t want—if thoughts affect actions, then you can go from an action to a better thought.

a. Example: My action is that I don’t exercise when I say I’m going to. My thought is that the little things don’t matter that much—it takes too much to make a difference. If I want the exercise action to change, I have to think something different: Every tiny change every day adds up to an amazing result. Therefore, I exercise every day, knowing that it will produce a positive result.
b. Example: My action is that I don’t call my parent because I think they will complain and I don’t want to hear it. If I want to call my parent more, I will change that thought to I want to hear my parent’s heart and be there for her. My action is to call her and listen intently.

4. Less “think good thoughts, think good thoughts, think good thoughts” and more specificity in my thoughts—apply a specific thought to an action. Completely link the two.

E. Not an Easy Switch!

1. Pollyanna said this herself: “It’ll be just lovely for you to play — it’ll be so hard. And there’s so much more fun when it is hard!”
2. If you care about making a change, you will do this in every area you want to change—you won’t leave it to chance.
3. Results are worth it—no longer holding others prisoners to your demands; way more peace in relationships as you just let others be what they are; less disappointment in life since you are controlling what you can truly control and letting the rest go; makes the 50% bad in life more bearable.
4. You will develop profound empathy and, if you are a Christian, you will be more specifically applying all of the “think on these things” verses, which result in growing in your faith and love for others.

F. Other Links

1. Sign up for blog and receive one of my freebies https://donnareish.com

a. Intermittent Fasting Start Up Charts (20 page booklet with four start up chart situations)
b. Sugar-Free Solution (60 page recipe book with tips and recipes reducing sugar and using healthier, non-glucose-impacting alternatives)
c. Calories IN-Calories Out Game and Video Series—learn sooo many things that affect weight loss, inch reduction, cravings, and more!

2. All broadcasts are sponsored by my healthy supplement biz—check out our store here https://reisheshealthysupplements.com
3. Learn about our amazing pink drinks!

Free Plexus Membership Until July 8th, 2019 AND Plexus Pink Drink Video!

Yep! You read that title right. Isn’t it amazing???

Until July 8th, you can join Plexus as a wholesaler (or a biz builder, if you’d like!) for free!!

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My husband and I have earned 12 join-for-free codes to share with you!

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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

OMAD/3

I recently announced in my free FB group that my husband and I have been switching to a more 2MAD approach to IF—-and extending our fasting window from 19 or 20 hours to averaging 18 hours. 

This 2MAD (2 Meals a Day) is working well for us for a couple of reasons:

1) I like to be hungry when I eat. I feel that it is a healthier approach to weight management. With a shorter eating window, I was eating when I wasn’t fully hungry in order to get more food in so I wouldn’t get the hangries the next day after my work out. Extending the eating window to six hours lets me get hungry more fully. 

2) 2MAD is helping me look at more real food—and less snack food. I know it semantics, but I like thinking of my food as two medium meals, not snacks and a more “eat a such as I want” approach. Just works better for me. 

(See if 2MAD might be good for you in this recent Fast Shot video I created. )

But in the course of talking about 2MAD, I was surprised how many people hadn’t seen my teaching on OMAD, and many didn’t fully understand how to implement OMAD—though they wanted to. So here are some OMAD tips and info for you!

OMAD is a popular abbreviation for a Daily Intermittent Fasting (IF) protocol known as “One Meal a Day.” (Some people pronounce it Oh/Madd. I love abbreviations and cutesy names, so I’m all about the Oh/Madd!) There is a lot of confusion about exactly what this term means. 

In social media groups, diehard “one plate of food” during “one half an hour period of time” people say that it isn’t true OMAD if you eat a snack during your eating window or you eat anything besides that one plate of food. 

Others say that OMAD means you have an eating window of somewhere between one hour and five hours in length—and you can have a snack or appetizer to open your window and then eat your meal and dessert later.

 It should be noted that there is another abbreviation, OPAD—One Plate a Day—for those who truly eat one plate of food every day within a thirty minute (or so) time period. 

Let me leave you with some OMAD tips:

1)  What Is OMAD/3?

OMAD/3 is a shortened form that I created for the concept of thinking of your eating window in three parts. Many OMAD’ers automatically do this without thinking—but the curriculum writer/teacher in me wanted to create a catch phrase for it!

Thus, OMAD/3 is One Meal a Day divided by 3. 

(Teacher’s Note: Remember the fraction symbol means divide. Smile….) 

This means that the eating window is broken up into three “eating parts”: (1) Appetizer/salad/snack to open the eating window; (2) Main entrée a couple of hours later (depending on how long the eating window is); (3) Dessert (or snack) before closing the eating window if/when desired. 

2) Why OMAD Over Others?

Generally speaking, we lose weight with Daily IF through eating less food (creating a caloric deficit), putting our body into fat burning each day during the fasting period, and re-distributing our body’s composition into a leaner-looking physique through losing body fat and holding onto muscle. (Yay us!)

A person can lose weight with a different Daily IF protocol, such as a shorter fasting window/longer eating window of 16:8 or 17:7. However, these plans will usually involve two meals rather than one meal and may even add an extra snack in there.

 Thus, a 16:8 protocol would not be OMAD but could result in two meals and two or three snacks/desserts. Typically, when someone does two meals a day to lose weight, that person will also do the keto diet, low fat diet, or some other “calorie” or “carb-controlled” eating protocol along with Daily IF to achieve weight loss since they can’t count on that time period/number of eating instances to automatically create a calorie deficit (and they may not be that far into fat burning depending on what they ate yesterday). (Again, see my 2MAD video!)

3)   Creating Boundaries With OMAD/3

 

OMAD/3 is especially helpful for two types of people: 

A. The first people who are helped with this are those just starting out with Daily IF who have not gotten into “Appetite Correction” yet. Appetite Correction (AC) happens a couple to a few weeks into consistent Daily IF—sometimes sooner. It is when you naturally get full and/or want to stop eating before you overeat. It is one of the amazing benefits of Daily IF. 

Before AC begins, however, a new faster might find themselves “eating everything that isn’t nailed down.” OMAD/3 gives people built-in boundaries without their having to count calories or macros before AC sets in and helps them naturally eat less. 

C. The second group of people who are helped with OMAD/3 are those who are not eating low carb or keto/do not want to count anything except for time. It is a natural boundary for food that can help us keep the amountof food we consume in check when we don’t want to consider the type of food (i.e. low carb, high fat, low calorie, etc.).  

4) Choosing Foods for OMAD/3

One of the things that many people love about Daily Intermittent Fasting is the freedom to eat whatever they want—oftentimes for the first time after many years of attempted dieting and deprivation. (Daily IF is “short term sacrifice for long term success”!) 

So if we can eat whatever we want during IF, why is this a point titled “Choosing Foods for OMAD/3”? I am thrilled to be teaching IF from the standpoint of eating whatever you enjoy. It is much-needed and long-awaited for many of us 40-60 year olds who have struggled with dozens of diets throughout our adult lives. 

However, I like to teach three benchmarks for choosing your foods during OMAD/3: 

A. Getting nutrition in (i.e. fruits, veggies, and proteins for sure!); 

B.  Feeling great (no carb comas, brain fog, or tummy troubles); and 

C. Eating what you enjoy.  For me, this means that on most days, I open my window with a snack/appetizer/salad this is nutrient-dense—salad, soup, cheese and carb crackers, leftover meat, green beans, nuts, etc. This isn’t a hard and fast rule. I just know that I will feel great until my meal (which is whatever I want to eat that doesn’t make me feel bad) AND I won’t crave foods while I’m waiting for my meal (since real foods do not make me crave). Then I have my meal and oftentimes a dessert of my choice—one dessert! 

Hope this helps you on this—there are various approaches, windows, etc. Keep trying til you find what works for you! 

Let’s “feel great and live well,”

Donna

P.S. Want more teaching—especially about weight management and controlling your thoughts? Check out my Daily Donna on my personal FB profile.

Learn more about it at the blog!

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Six Reasons You Might Benefit From the Intermittent Fasting Course (Fast Shot)

Six Reasons You Might Benefit From the Intermittent Fasting Course (Fast Shot)

Have you seen my video about why the Intermittent Fasting course could be a life-changer for you? I have six reasons I would love to share with you….check out the video (and outline!) below….

 Here’s my outline for it (of course!)

 

Six Reasons You Might Benefit From the Intermittent Fasting Course

1) Hand holding and accountability

2) Incremental learning from a dedicated, skilled teacher

3) Summer vacations (and holidays) are coming—and this is something you can do ALL the time….no off and on (i.e. you don’t have to keep saying, “I’ll start “that diet” after X or X!).

4) Be losing weight and feeling great in one month!

5) You know the methods you’ve been using haven’t been working because you need something that helps your body work FOR you not against you.

a) insulin
b) grehlin (hunger hormone)
c) leptin (satiety hormone)

6) You can trust the teacher–I’m a “long termer”—i do things for the long run– I am reliable and overdeliver! 🙂 

Class starts tomorrow!

Deadline is midnight tonight!

Save $20 with code SAVE20

https://intermittentfastingcourse.com

Intermittent Fasting Journal #50 — 30+ Ways to Move From Creamy Milk Chocolate to Healthier or Sugar-Free Chocolate

Intermittent Fasting Journal #50 — 30+ Ways to Move From Creamy Milk Chocolate to Healthier or Sugar-Free Chocolate

Donna Reish, author of over 100 language arts books for students grades two through twelve, blogger, weight loss coach, and Intermittent Fasting teacher, brings the topic of chocolate to us! In this departure from Donna’s typical  broadcasts, Broadcast #50 is about how to move from creamy milk chocolate to a healthier or sugar-free chocolate to help you reduce sugar and cravings in your life. She begins with the power of dilution explaining how you can dilute the dark chocolate taste or stevia taste with either nut butter or cream, depending on how “loose” or soft you want it to be. 

After instructions on how to do those dilutions, Donna talks about three other ways to “dilute” the dark chocolate or stevia taste through mix ins, layers, or even dipping. She describes kid-friendly approaches to this as well as low carb approaches. She explains how to use these chocolates in recipes, such as Reishes’ Cups, Take 5 Bars, chocolate cheesecake mousse, chocolate-chip cheesecake dip, and more. 

Watch the video as Donna explains how you can move from a love (okay, partial-addiction) to creamy milk chocolate treats to something a little healthier, less sugary, and minimally dopamine-spiking!

(Learn about how milk chocolate and other sugary treats/processed foods cause dopamine spikes/addictive eating behaviors in Donna’s Broadcast #49: Six Seductive Concentrated Cravings!)

 

Also note that many of the items Donna refers to or describes in the video are available for purchase through her Amazon affiliate links at the end of the outline!

A. Why Change?

 

1. Reduce sugar (get my free Sugar-Free Solutions e-book here!)
2. Decrease overeating from dopamine spikes (most people do not have the dopamine spikes/cravings from sugar-free chocolates or dark chocolates that they do from Dove Creamy Milk Chocolate—Learn about dopamine spikes in my recent broadcast #49!)

B. Start With Dark Chocolate or a Healthy Sugar-Free Chocolate

 

1. 60-100% cacao chocolate

a. Many like the 60-80% out of hand
b. Those with sugar and milk chocolate cravings do not
c. We can “dilute” that dark chocolate for something creamier while still keeping it sugar free, dark chocolate, and less “seductive” in flavor and cravings

2. Healthy sugar-free chocolate

a. Lily’s stevia-sweetened milk chocolate bars
b. Lily’s stevia-sweetened dark chocolate bars
c. Lily’s stevia-sweetened chocolate chips
d. We can “dilute” that sugar-free chocolate for something less “sugar-free tasting”/stevia flavored while still keeping it sugar free and less “seductive” in flavor and cravings

C. Use the “Power of Dilution” to Change the Taste of the Chocolate First, if Desired –With Peanut Butter or Other Nut Butter

 

1. How to

a. Melt approximately 1 ½ ounce of dark chocolate or sugar-free chocolate (watch closely!) *You can find melting instructions in my free e-book, Sugar-Free Solutions
b. When chocolate is glossy (but not melted yet), stir and then add ¼ cup nut butter
c. Spoon into a container lined with parchment
d. Freeze until firm
e. Cut and store

2. Tips and tidbits

a. This firms up better than the cream method (“ganache”) below
b. Doesn’t need refrigerated or frozen to store unless your nut butter was extremely loose—experiment with this
c. Has a peanut butter chocolate taste but definitely cuts the dark chocolate or sugar-free taste
d. Can be used with mix ins (see below) for treats that are acceptable to kids and non-sugar free people
e. Cuts the expense of the sugar free chocolate if using that (especially is using mix ins too)
f. Can cut into squares or can put in molds or can drop onto parchment and freeze for individual candies
g. Can sweeten more with a sugar-free, healthy powdered sweetener like this or a sugar-free drop like this. Be sure to do it after melting and a tiny bit at a time and taste as you go.
h. Can be used melted as a fondue or dip for fruits, cookies, etc.
i. Experiment with the amount of nut butter/chocolate, freezing, cut vs. drop, storing, carrying in your purse, etc.

 

D. Use the “Power of Dilution” to Change the Taste of the Chocolate First, if Desired –With Cream (“Ganache”)

 

1. How to

a. Heat ¼ cup of full fat cream in micro or stove top or double boiler until boiling/bubbly (1-2 minutes in the micro—watch closely_
b. Mix in 1.5 ounces of chocolate broken up into small pieces (or chocolate chips). Stir until melted.
c. Spoon into a container lined with parchment
d. Freeze until firm
e. Cut and store

2. Tips and Tidbits

a. This doesn’t firm up as well as the nut butter version but actually is the beginning of what is known as “ganache”—a type of chocolaty frosting.
b. Needs refrigerated or frozen.
c. Has a creamy taste—and can be even creamier if you add more cream, but then it will be a definite “spoon fudge”!
d. Can be used with mix ins (see below) for treats that are acceptable to kids and non-sugar free people
e. Can cut into squares or can put in molds and freeze for individual candies
f. Can be used melted as a fondue or dip for fruits, cookies, etc.
g. Experiment with the amount of cream/chocolate, freezing, cut vs. drop, storing, carrying in your purse, etc.
h. Can sweeten more with a sugar-free, healthy powdered sweetener like this or a sugar-free drop like this. Be sure to do it after melting and a tiny bit at a time and taste as you go.

 

E. Mix In’s

 

1. What are Mix In’s

a. Can mix into the cream/chocolate or pb/chocolate or straight up melted chocolate
b. Has the diluting power that cuts through the dark chocolate or stevia taste
c. Can do drops or pour and cut (See Take 5 Bars here)
d. Some dark chocolates already have these (i.e. dark chocolate Hershey’s with nuts, dark chocolate covered pretzels, etc.
e. Some sugar-free chocolates already have these
f. How to: Melt, stir in, drop or pour, freeze, cut in squares, store or eat!
g. By adding less-calorie-dense mix ins, you are also decreasing the total caloric load—chocolate and pretzels, for example.

2. Ideas

a. Kid friendly/not all low carb: pretzels, pretzel flats, cereal, cracker crumbs, graham crackers/Vanilla wafers, potato chips, peanuts, pecans, almonds, oats, cookie crumbles, crushed popcorn etc.
b. Low carb: pecans, walnuts, almonds, peanuts, crisped low carb tortillas, chia seeds, coconut flakes, seeds, sugar-free chocolate chips, low carb cereal or crackers or chips, low carb peanut butter cookies crumbled.

F. Layers

 

1. What are layers?

a. Layer of chocolate, filling, layer of chocolate
b. Like making your own sugar-free candy bar of sorts
c. Filling is enclosed with top and bottom layer of chocolate, so “wetter” fillings like nut butter, cream cheese, sugar-free caramel, etc. work well in layers (See my sugar-free cream cheese dips to layer with your chocolate)
d. “Fancier” example is sugar-free Girl Scout Tagalongs

2. Tips

a. Process

i. Melt chocolate or create melted pb chocolate or melted cream chocolate
ii. Pour into bowl and partially freeze
iii. Fill with filling
iv. Pour another batch of melted chocolate mixture
v. Freeze until firm
vi. Cut into SMALL squares! 😊

b. These work well for double diluting! You’re diluting the dark chocolate or sugar-free chocolate with cream or nut butter then further diluting with layers!
c. Might not need to dilute with nut butter or cream with the layers! Also, with just using the sugar-free chocolate or dark chocolate, these are sturdy at room temperature.

G. Dips

 

1. How to

a. More peanut butter or more cream makes a creamy chocolate that can be used for dipping or spreading. (You will basically be making a “ganache” frosting with the cream version.)
b. Same process as for diluting but more nut butter or more cream
c. Won’t need to “mold” it in a container as it will stay spreadable in fridge more than likely.

2. Ideas

a. Can use either one as a fondue type chocolate with no sugar!
b. Kid-friendly/non-low carb dippers: marshmallows, stick pretzels, graham crackers, Vanilla wafers, apples, strawberries, bananas, cake squares, cookies, crackers, cereal bars, granola bars, rice cakes
c. Low carb/sugar-free dippers: sugar-free marshmallows, crisped low carb tortilla strips (see link above for how to do this), sugar-free peanut butter cookies (see link above for how to do this), low carb pretzels/crackers, strawberries.
d. Another favorite: Melted chocolate with a scoop of peanut butter beside it—dip crackers or cookies into them for the “lazy girl’s Tagalong cookies”
e. Another favorite: Cream cheese dip (link above) with crushed chocolate pieces throughout
f. Another favorite: Cream cheese dip with the melted chocolate stirred in while chocolate is still warm for a “chocolate mousse” or “chocolate cheesecake dip”

H. Closing

 

1. Moving away from creamy milk chocolate has helped me control my sugar intake greatly.
2. It takes so much less of these chocolates to satisfy me—or maybe I just don’t love them as much?
3. These are not low calorie snacks. They still have the same number of calories as packaged milk chocolates, but you will likely eat way less overall due to the craving-power being reduced without the sugary milk chocolate.
4. Research is mixed on whether something like stevia spikes insulin, but it leans way towards no than yes….experiment for yourself, but you will probably not feel that spike then let down that we commonly feel with sugar candy and chocolate.
5. The more time you have between processed foods, pastries, candy, etc., the less you want them. Period. This can fill in that gap!

 

 

Let me know what worked for you!!! Love and hope!

Livin’ the lifestyle,
Donna

Intermittent Fasting Journal #49 – Six Seductive Craving Concentrations

Intermittent Fasting Journal #49 – Six Seductive Craving Concentrations

In this broadcast, Donna Reish, blogger, weight loss coach, author of over 100 curriculum books, and Intermittent Fasting teacher, teaches about Dr. Stephan Guyenet’s seductive nutrient combinations (from his book, The Hungry Brain) in a concept she calls “Six Seductive Craving Concentations.”

 

Donna opens the video with how she discovered her “trifecta”—the effect that the combination of flour, sugar, and fat has on her cravings and overeating via pastries, cookies, pies, cakes, and donuts. As she pondered this, she hit upon overweight/brain researcher, the aforementioned Dr. Guyenet, and was able to start piecing together why these foods had this effect on her. (Hint: It isn’t the sugar or the flour or the fat alone—otherwise people would be overweight from Twizzlers or plain sandwich bread or spoonfuls of butter!)

 

Donna teaches Guyenet’s seductive nutrient combinations and their effect on the brain chemical, dopamine. She explains what dopamine is and how it is spiked through the Six Seductive Craving Combinations: sugar, starch, fat, protein, salt, and glutamate. She gives many examples of the combinations and intensity of the combinations and their influence on our cravings, overeating, and overweight.

 

Donna leaves readers with some powerful take-aways, including how we all need calories to live, but not in the concentrations we often have in processed foods; how we need to reduce foods with hyperpalatable or seductive qualities in order to gain control of our eating; how simple foods reduce our cravings; and more.

A. My “Trifecta”

 

  1. To Ray Baby: I could eat much better if it weren’t for cupcakes, donuts, cake, cookies, and brownies
  2. To Ray Baby: Hey, those all have flour, sugar, and fat in them! There must be magic in those! It must have something to do with the TRIFACTA!
  3. To Myself: Hmmm….maybe I’ll be a researcher….this seems to be breaking news…
  4. Read book, Hungry Brain, by Stephan Guyanet

a. I’m not smart enough to be a researcher

b. Someone else already figured out my problem long before me

B. Hungry Brain and Dopamine

 

  1. Ever hear someone say, “And now I just don’t want that junk at all!” And think they are surely lying!?
  2. What did they do? They reduced the number of times they had certain food combinations (i.e. flour, sugar, fat; processed foods; salty/glutamatey/fatty; etc.) and they gradually reduced their need for those things
  3. How did this happen—Dopamine spikes!
  4. Dopamine

a. Learning/motivational chemical released in the brain from certain pleasures that will ensure we will repeat that pleasure

b.Not as much a “pleasure” chemical as a learning/motivational chemical

c. Especially centered on addictive behaviors, certain food properties, drugs, sex (though all foods are affected by it to a certain extent)

d. Good news—if we don’t spike it so often and so strongly, the brain forgets (cigarette smoking analogy)

C. Seductive Six—These are the nutrients/properties that combine to give us the strongest “addictive” behaviors, cravings, dopamine spikes

 

1. Sugar
2. Starch
3. Fat
4. Protein
5. Salt
6. Glutamate (savory flavor like MSG, bone broth, etc.)

 

D. How Do These Seductive Nutrients Work?

 

1. Receptors in small intestine detect the concentration
2. Send messages to brain
3. Brain gives dopamine/motivation to want more
4. We learn that this is a food we want

 

E. Top Craved Foods

 

1. Chocolate
2. Pizza
3. Salty
4. Ice cream
5. Sweets and desserts (non ice cream)
6. Meats and chickens
7. Brads and pasta

 

 F. Take Aways

 

1. We need calories—all six of the seductive nutrients are caloric except for salt

2. We don’t need the calories our ancestors needed

3. We don’t need the calories that foods with many seductive qualities have in them at the levels we eat them (i.e. processed foods)

4. The more concentrated the Seductive Six nutrients in a food, the more they will trigger us to crave them, over desire, and over eat.

 

a. Potato chips and dip vs. Cheezits/pretzels with a tiny bit of salt and starch

b. Might really long for nacho supremes fully loaded (with 5 of the 6 seductions) but be able to stop more easily on homemade tacos with baked corn shells or healthier soft shells (2 or 3 of the seductions and not in such strong concentrations)

c. Cupcakes or donuts (4 of the 6 seductions) vs. sprouted toast with low sugar jelly (2 seductions and less concentrations)

 

5. It’s not just the number of the Seductive Six nutrients but also the concentration of them that wreak havoc on our cravings–Pastries (3 of 6 seductions but higher concentrations)

6. Simple foods, whether homemade or store bought, can help us keep the seductive six lower

a. Spaghetti with lower sugar marinara and ground turkey vs. lasagna

b. Lower fat cheese spread with homemade crackers vs. Club crackers with “crack cheese dip”

c. Super simple meals at home!

 

i. Meat/protein that is not hyper palatable

ii. Starch without so many seductions

iii. Cruciferous veggies in simple ways (i.e. not 1800 calorie salads with all seductions except sugar!)

 

7. Less seductive, less hyper palatable foods are—BONUS—lower in calories, fat, and carbs

 

a. Reducing our dopamine spikes

b. AND…reducing caloric load—one of the true things in research to show longevitiy….less food!!!

 

8. Good news—Fuel Foods (those you eat on a daily basis without so many seductive concentrations) do not have to be yucky!!!

 

 

Want to Learn more!? Taught this material for 30 days in April in my FREE FB Group….Join here and search April 1, April 2, etc. in the search feature to watch the videos in order!

 

Subscribe to the blog for FREE Intermittent Fasting Start Up Charts and/or a FREE Sugar-Free Solutions e-book! https://donnareish.com

Intermittent Fasting Journal #48 – 15 Clues That You Believe Calories Matter

Intermittent Fasting Journal #48 – 15 Clues That You Believe Calories Matter

In this broadcast, Donna Reish, author of over 100 curriculum books for students, blogger, weight-loss coach-in-training, and Intermittent Fasting teacher, goes where few IF peeps go: the calorie problem.

She opens with a study that shows just because “experts” say it doesn’t make it true. (Especially when other experts/researchers say something different!) You have to bring together research, your observations of those around you, and your own personal experience.

Donna delves into how the thought that calories have no bearing on weight loss (or health!) can be dangerous because consistently overeating can cause little weight loss, health concerns, unnecessary expense, and more.

Then she introduces fifteen clues that show that maybe you really do believe in calories—just a little. And what we should do with this information (i.e. eat less overall!)

These clues range from watching the calories you burn on devices to cutting back portion sizes to your past history of losing weight while decreasing calories to eliminating nuts or other fattening foods, and more. She emphasizes the importance of defining what you mean when you say “calories don’t work” or “calories don’t matter.”

A. Introduction—Everyone jumping on the “calories don’t count” bandwagon reminds me of the study done by psychologist Solomon Asch in the 1950’s. (Non-related to calories, the study is detailed in Chapter 9 of Atomic Habits.)

  1. Study

a. Subject entered the room with other people who were actors (subjects didn’t know this)

b. Group shown one card with a single line on it and another card with three different sized lines on it (A, B, and C

c. Each subject asked to choose the line on the second card that was most similar to length of line on the first card

d. At first everyone agreed

e. Then the actors were told to give the wrong answer

f. Subject would watch actors do this—and laugh at first but then they agreed with the actors

g. As the number of actors increased, the conformity of the subjects increased

h. One actor and one subject—no change

i. When the actors got to eight total, nearly 75% of the subjects agreed with the actors even though the answers were wrong.

 

2. Applying this to calories

a. Various eating protocols have come forward telling us that calories do not matter, they are outdated, they have no effect on weight, etc.

b. They say that only the food types matter (keto, low carb, vegan, vegetarian, low fat etc.—they all work!).

c. And we hear it so much that we can become like the subjects in this study—these people must be right. I don’t know what I’m talking about.

d. Calories are not everything—but to say that they do not matter isn’t true—and is not believed by that many people (according to the clues below).

e. Saying that calories do not matter at all is dangerous to those happily eating a certain protocol—but consistently overeating, causing little weight loss, health concerns, unnecessary expense, and more.

f. See if any of the “clues” below apply to you—maybe you really do think that calories make a difference? Even if it is only part of the picture!

 

 

15 Clues That You Believe Calories Matter

 

1. You fast to reduce total intake to a short period of time.

2. You believe research that controls calories.

3. You cut back on your food to prepare for a calorie dense occasion.

4. You know people who have lost weight with calorie reduction.

5. You add another protocol to fasting as you get close to your goal weight (reducing intake further).

6. You cite the Biggest Loser Study (in which participants actually did lose weight reducing calories).

7. You do little calorie-saving things like air pop popcorn, use an air fryer, use almond milk instead of cream, etc.

8. YOU have lost weight before on low calorie diets.

9. You don’t define the phrase “calories don’t work” when you say it.

10.  You buy individual packs of nuts because they’re “too fattening” by the handful.

11. You don’t eat keto–so you spike insulin every time you eat…..so do you really believe it’s all about insulin and never calories?

12. You say “so and so says” because you’re not sure yourself that calories have no effect.

13. You say “I need to reduce portions” or “I need to quit snacking”—this is the same as saying “I need to cut my calories.”

14. You look on your Fit Bit or smart phone to see how many calories you’ve burned.

15. You pay attention to calorie counters on exercise machines.

 

***You don’t have to count calories to lose weight (I don’t). But you probably show in the clues above that they do affect weight control!

#choosethebestcalories    #eattolive     #eatlessfood

 

Sugar Free Take 5 Candy Squares

Sugar Free Take 5 Candy Squares

Have you heard of Take Five Candy Bars? Their popularity is based on the fact that they have a little bit of everything in them—kind of Snickers, Nestles’ Crunch, Reese’s combo. That is this!  {from the “Healthy Mixes – Sugar Free, Flour Free” cookbook}

Yield: 45 squares

 

Net Carbs: 2 grams (with peanuts and peanut butter as the “mix ins”)

Calories: 147

Total Fat: 12 grams

Protein: 5 grams

CHOCOLATE LAYER:

 

  • 1 to 3 TBSP coconut oil

THREE OR FOUR INGREDIENTS OF YOUR CHOICE, TOTALING 1 ½ TO 2 CUPS:

  • Peanuts
  • Pecans
  • Almonds
  • Coconut flakes
  • Oats
  • Cookie Crumbles
  • Crushed healthy cereal
  • Crushed healthy pretzels
  • Crushed healthy popcorn

 

 

OTHER WET OPTION—choose one, totaling ½ to 1 cup

  • melted white chocolate
  • caramel sauce
  • peanut butter, loosened in microwave but not heated

 

 

  1. Combine half of the chocolate chips and half of the chocolate bar.
  1. Melt in microwave or in top pan of a double boiler until smooth.
  1. If mixture is melted but thick, pour up to 1 TBSP of coconut oil into it and whip quickly.
  1. Pour into 9”x 11” pan lined with parchment and sprayed with cooking spray. (These bars are thick in order to accommodate all of the mix-ins. You will want to cut them into small squares, but I don’t recommend using larger pan as the “dry” ingredients will not have enough wet ingredients to stick to.)
  1. Sprinkle up to 2 cups total of the Other Ingredients.
  1. Pour melted white chocolate or caramel sauce or loose peanut butter over the Other Ingredients. (Have this mixture ready.)
  1. Combine the other half of the chocolate chips and other half of the chocolate bar and melt as you did the first half, with coconut oil to thin at end as needed.
  1. Freeze or refrigerate until hardened.
  1. Lift out of the pan with the parchment and cut into small squares.

My 14-Minute-Fix for Productivity and Clarity (Fast Shot)

My 14-Minute-Fix for Productivity and Clarity (Fast Shot)

Donna Reish, weight loss coach, Intermittent Fasting teacher, blogger, and author of over 100 language arts/writing curriculum books for students from K-12th grades, introduces her 14-Minute-Fix for Productivity and Clarity in this Fast Shot video. First, she gives an overview of the process—that you can either do 14 minutes in the morning, 14 minutes in the evening, or both. If you do AM and PM, it is literally spending 2% of your day planning in order to make the other 98% of your day the most effective and productive as it can be!

Then Donna describes her PM 14 Minute Fix (and how a good tomorrow starts tonight!): First, she checks the calendar for tomorrow’s activities. Then she moves into her First Five and Fast Five (at least three of each if her calendar and dailies allow enough time). Then she charges everything. Next, she evaluates today’s food. And then she leaves “bread crumbs” for tomorrow’s early morning activities, including journal station and workout clothes.

Donna has an AM 14 Minute Fix and a PM one (not everyone needs to). She next goes into detail with her AM Fix: First, she double checks her calendar for today’s activities. Then she adds to her First Five and Fast Five (if her calendar and dailies allow enough time). Then she time blocks her day—what is happening each hour of the day, when she will do what. She then takes a few minutes to write down tomorrow’s food (“decide ahead of time”—again, maybe five minutes or less). Finally, she leaves bread crumbs for after her workout—having some of her tasks set up and ready for when she returns and is ready to start her work. Learn more about productivity, Intermittent Fasting, and weight management at https://donnareish.com

A. Overview

1. 14 minutes in the morning or evening or both to plan
2. 14 minutes is 1% of every 24 hour period
3. AM and PM 14 minute fix=2% planning to make 98% most effective and productive as possible
4. Set timer and be super specific about not doing anything but planning—turn off notifications; do this when uninterrupted
5. Don’t work during this time—just plan, lay out, prep, and leave “bread crumbs” for future work
6. If you’re having two a day, start with PM—“A good tomorrow starts today!”

a. True for everyone
b. But especially true for moms of small kids or homeschoolers

B. 14 Minute Fix PM (Sample)

1. Look at calendar for tomorrow first!
2. Write First Five*— five (if your calendar showed you will have enough time for five non-dailies) most important non-daily tasks for tomorrow (list at least 3 night before) (video training: https://donnareish.com/fast-five-first-five-making-weekly-tasks-happen-video/) 

a. Planner
b. Sticky notes
c. Note on phone labeled TODAY —and under here I jot down things for future days so that my TODAY note becomes my daily doc….I always know how and where to find these lists

3. Write Fast Five*—five most important quick non-daily tasks for tomorrow—these should take ten minutes or less each (I list First Five and Fast Five at the same time so I can plug them in where they need to go)
4. Charging—blue tooth, phone, computer, ipad
5. Evaluate today’s food plan and the execution of it (a couple/few minutes)
6. Leave bread crumbs for tomorrow’s success

a. Journal, planner, timer, computer, etc. all positioned and neat
b. Clothes and shoes for workout tomorrow
c. Tomorrow’s trainings found and cued up

NOTE: The 14 Minute Fix PM does not include daily habits at night of surfaces and sinks; showering; face routine; picking up house, etc. The 14 Min Fix is all about planning for the next work session for me. “Never go to bed at night without knowing exactly what you’re doing tomorrow!”

*First Five and Fast Five do not include my dailies—these are listed on a tracker by themselves and include working out, morning writing, reading, daily outlines of future content, connecting with my groups, training each day for weight loss/life coaching—all things that are daily “work day” tasks. (Training on Dailies: https://donnareish.com/organization-beginnings-dailies/)

 

 

C. 14 Minute Fix AM (Sample)

1. Check calendar again!
2. Update First Five (again, based on calendar today)
3. Update Fast Five (again, based on calendar today)
4. Time Block (article: https://donnareish.com/using-block-scheduling-for-help-with-intermittent-fasting/)

a. Plug in day’s activities, Five Five, Fast Five, etc. into blocks of time
b. Dailies are already plugged in for the most part

5. Tomorrow’s food written down (“Decide Ahead of Time”)
6. Leave bread crumbs for after workout—what will I start on first…have that set up and ready to start so I don’t procrastinate

 

*First Five and Fast Five do not include my dailies—these are listed on a tracker by themselves and include working out, morning writing, reading, daily outlines of future content, connecting with my groups, training each day for weight loss/life coaching—all things that are daily “work day” tasks. (Training on Dailies: https://donnareish.com/organization-beginnings-dailies/) 

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.

I Only Began Intermittent Fasting Because I Heard I Could “Eat Whatever I Want” and Still Lose Weight—and What I’ve Learned (Fast Shot)

I Only Began Intermittent Fasting Because I Heard I Could “Eat Whatever I Want” and Still Lose Weight—and What I’ve Learned (Fast Shot)

In this Fast Shot video, Donna Reish, author of over 100 curriculum books for students, blogger, weight loss coach-in-training, and Intermittent Fasting (IF) teacher, explains how and why she began IF—and what she has learned. She delves into the “eat anything you want” approach and its compellingness and then moves into the freedom she has found in IF. She discusses the main four ways we lose weight, inches, and cravings with IF—and how they apply to her current choices and lifestyle. Learn more about IF in Donna’s free workshop: https://intermittentfastingworkshop.com    

A. Weight History

 

  1. Been on weight loss journey for over 15 years (92 pounds to date net loss!)
  2. Started out losing weight with ballroom dancing alone
  3. Then tried various things to lose any more after losing about 30 pounds first few years of ballroom dancing
  4. VLCD (very low calorie diet); low carb; separating fats and carbs meals; calorie counting; keto—couldn’t stay on any for period of time…had too many cravings
  5. Plexus three years ago—started controlling cravings and losing again but still didn’t like any of the restrictive diets, especially cutting out food groups, etc.
  6. Then 18 months ago heard about IF

a. Heard eat whatever you want

b. No food restrictions or food group eliminating

c. Heard it helps you lose weight/control appetite, etc., while still eating whatever

d. Joined—and now in over a year, I’ve lost almost 40 more and Ray has lost 80 more

 

 

B. What I Learned About “Eating Whatever You Want” With IF

 

  1. Four ways we lose weight with IF
  2. Since body works for you, not against you, keeps insulin low, controls hunger hormone (ghrelin), and helps you hear leptin signals so you feel full sooner and eat healthier foods
  3. It gave me the control I need to control the types of foods, how frequently I eat sugar and flour, the amount I eat in my eating window, and more

 

 

C. Amazing benefits

 

  1. Insulin control so not hungry during the fast
  2. Ghrelin controlled so appetite greatly reduced
  3. Leptin signals (satiety) heard better (this is huge for people like me who have been diagnosed with metabolic syndrome or insulin resistance)
  4. Food freedom—sense of control
  5. Less trash, shopping, messes, cooking, and overall food consumption (research is clear that to regain our health we need to reduce our overall food intake by 30%!!!—not just control this macro or that macro…we simply eat way more than our bodies need to be at healthy weights and fight disease)

 

 

 D. Learn more!

 

  1. Subscribe to blog for free start up charts: https://donnareish.com 
  2. Sign up for my free hour long IF workshop: https://intermittentfastingworkshop.com 
  3. Join my free FB group where I teach live every week and run articles and helps every day HERE

Donna Daily–Scary But Exciting Challenge

Donna Daily–Scary But Exciting Challenge

This Week’s Video Topics!

July 8-12

Previous Topics—Go to Donna’s FB to Watch These!

 

 

 

 

 

I am embarking on a scary challenge for the month of June (and possibly longer?) The challenge is to “just go live”! Talk about what you know. Teach people what is deep within you….give people content and information that will enrich their lives.   Okay…that is totally me. I love to teach. Public speaking is an absolute blast. And I adore enriching people’s lives.   It is why I am in weight loss and life coach training right now. It is why I have written over 100 books totaling 50,000 pages over the past twenty years. It is why I teach writing to seventy kids every year. It is why I have online classes and FB groups. It is why I am a health supplement representative. When something works for me, when something changes my life or makes my life easier, happier, or better, I can’t keep it to myself.   So the challenge made sense….   But it’s still scary. Going live on FB every weeknight evening for a month??!! Or longer???!!!   I wasn’t worried about the content. (Don’t forget…I’ve written 50,000 curriculum pages and thousands of pages of articles, webinars, and online courses!)   But what if people don’t like what I share? What if people think I should just sit down and shut up???!!! What if my information is old, outdated, or non-applicable?   What if?   I know these things have worked for me. I know they have changed my life, my homeschool, my parenting, my outlook, my results, and even my size!   Surely there are others who would like this info too?   So I bring you Donna Daily. (Yes, alliteration is my jam—Wondering Wednesday, Wacky Words, Checklist Challenge, Punctuation Puzzles, Language Lady, Definition Dissection, Motivating Monday, Tuesday Tips, Work-It-Wednesdays, Friday Five, Sunday Seven….to name a few!)

Not sure where it will lead or what I will do with it.

 

But I’m up for the challenge! Teach live on my personal FB page via video every weekday evening during June.

 

I hope you will join me for any that apply to you. (Be sure to join Thursdays—Thoughts always apply to everyone!)

 

The first week’s topics are given below. Feel free to share!

 

Oh, and if you’re not my FB friend and would rather not be (no worries!), just go to my personal page and click Follow….you can always unfollow after the teaching is over (or if you don’t like it).

Love and hope,

Donna

Are You an All or Nothing Person (Or Making Tiny Changes Works Best!)

Are You an All or Nothing Person (Or Making Tiny Changes Works Best!)

“Do it right or don’t do it at all.”

“Anything worth doing is worth doing right.”

 

We’ve heard these sayings forever. And there’s some validity to them.

 

I mean, we teach our kids to be thorough in their homework and chores.

 

We know from our college days that the harder we study, the better our test score.

 

We are rewarded at work for a job well done.

 

And all of those are true!

 

But when it comes to starting new habits or making lifestyle changes, these thought patterns can actually do more harm than good.

 

They cause us to become what I call “all or nothing” people.

 

They cause us to try to make too many changes at one time, and, thus, not be able to sustain those changes.

 

I have spent years trying to overcome this “all or nothing” and “change everything at once” mentality.

 

I had it in my home, marriage, parenting, homeschooling, businesses, dieting, fitness—-basically everywhere. (See how we overcame this in my video at DonnaReish.com about one change a month or one change a week!)

 

And this morning I was faced with it again! (I did a FB Live Fast Shot video in my free private FB group AS IT WAS HAPPENING!. You can watch that in the group or in a week or two when it is at the blog!)

 

So here I was….at the gym making incremental changes in my fitness regiment each week—just like a person who wants to change their lives should do! (Get this book, Atomic Habits, to learn more!)

 

Yes, I have been doing it right since I began my strength training in November:

 

1) I went to various classes each week as much as possible to see what ones I liked, which ones were too loud or frenetic for me, what workouts were good for me for strength training/building muscle, etc.

2) Once I determined what I liked and which things fit into my schedule, I began carving out time for those classes (as they fit with my teaching schedule).

3) Next I went to the machine room on mornings that I couldn’t make it to a class. (I have discovered that I prefer working out in the mornings in a fasted state at about the 12-14 hour fasted mark. I teach more about that in this Fast Shot video!)

4) When I went to the machine room, I started out slowly. Eight or ten machines each time for 8 reps. Nothing crazy. I had never lifted weights of any kind before (except for hand weights in the classes I had just begun), so I knew I needed to go slowly.

5) In the past three months of the weight room on my non-class days, I’ve done exactly what I have told moms everywhere to do for over two decades (and what James Clear says to do in the habits book above): I added things slowly. I wasn’t an all or nothing person for the first tine that I can remember when it came to exercise attempts. I would alternate between increasing the number of machines and increasing the reps—-up to 12 machines with 8 reps then the same 12 machines with 12 reps….until I got to my current spot of 20 machines and 20 reps each (just added some reps this week). (Very scientific and “exercise sciency” of me, I know!)

 

Incrementality. Systematizing. Little by little. Step by step.

 

It has worked wonderfully for me with my fitness routines….

 

Until today.

 

I had to do a couple at home work outs this week and went to two classes, so I hadn’t been on the machines as much. (I work out six times a week total—doesn’t matter to me if it’s more classes than machines or vice versa right now.)

 

So I thought to myself You should go ahead and add more weight along with your increase in reps this week. Adding more weight will increase the cardio effect of your workout also.

 

And You haven’t done much HIIT since you’ve had a cold. You should probably add 10 minutes of HIIT to the end of your strength training….starting today too!

 

Here I had just had a hugely successful week—-6 workouts in six days. Hit my number of machines and number of reps for the day.

 

But I needed to do more. And I needed to do it right now.

 

All or nothing.

 

No small changes. Let’s change three things this week.

 

But thankfully a funny thing happened.

 

I got on the rower to add my HIIT, and one of my group class teachers asked if I minded hopping off for five minutes, so she could do a demo on it for someone—before I had even started.

 

I took that as a sign and jumped off and went to the stairwell and made the aforementioned video.

 

I don’t want to be an all or nothing person.

 

I don’t want to be the kind of person who makes so many changes at one time that I never stick with them.

 

(Little aside—-when I was trying to conquer this habit of making too many changes at once in my parenting and homeschooling, I made this HUGE master list of everything I wanted to change…all the schedule changes, school fixes, relationship solutions….everything I thought would make everything PERFECT {like that ever happens!}. Then I just chose one thing. I could only pick one. The squeakiest wheel needed to get the grease…but only one wheel. It worked great! So you might try this if you are an abundance-of-ideas and changes kind of person!)

 

James Clear, in the above-mentioned Atomic Habits, says that little habit changes are like compound interest. When we look at a compound interest chart, it hardly looks like it is even worth it to put any money away at all! Seriously….thirty-two cents interest. Like that’s going to make me rich!

 

But when you look further down the chart, you realize that the real beauty of compound interest is, well, when it is compounded….down the road!

 

And so it is with habits.

 

I know this works. I know it is true. (And not just because Clear says so!)

 

I have proven it in my own life time and time again in thirty-two years of homeschooling.

 

And I have proven it over the past 15 years of losing 90 pounds.

 

And I have proven it over the past year of losing over 100 pounds together with my husband through Intermittent Fasting.

 

And as my “next size” jeans from the hook on the bathroom door are drooping…I am proving it again with incremental, small changes in exercise each week.

 

I hope you believe it too!

 

I hope you can see that you can make a small change today…and another next week….and another the following week.

 

And at the end of a year, you will have 52 amazing changes that not only make you what you want to be—but in the areas of food, fasting, and fitness, they change your body shape and weight.

 

So here’s to my past “all or nothing” and “change everything at once” self—-“I know you had good intentions. I know you wanted to ‘be the best you can be’—but that approach rarely works and rarely sticks. So thanks for the experiments–I learned a lot. But now I’m a ‘compound interest’ kind of girl!”

 

Have a great, incremental, systematized, sunny week!

 

Let’s “feel great and live well,”

Donna

P.S. I can help you make the incremental changes of Intermittent Fasting! My month-long course starts again in a few days–and I take my students by the hand every day for a month to get them on the fasting lifestyle train! You CAN do this! https://intermittentfastingcourse.com

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