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! 🙂

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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!)

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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

Find More of These Weekly Slideshows here at donnareish.com

PIN THIS POST!

In the slideshow above are a couple of links to books I use and love. I am an affiliate for Amazon.com. If you click on the links above I will earn a small commission. Thank you for your support of this blog!

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.

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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.

 

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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 about the opportunity to bring HOPE to people who are seeking a way of living, eating, and managing health/weight that allows us to “do nothing and enjoy everything”! Today’s video teaches fasters what to do about those “special occasions”! (And how to know if THIS is even one of them each time!) I start out with my mantra that I raised my kids with when they wanted “exceptions” to our schedule (“Can we skip math today–it’s a special day because we have a dentist appointment!” lol): “Every day can’t be a special day even though every day is special.” Then move into determining what really are special days, tweaking your fasting schedule when needed, planning for truly special occasions, and not punishing yourself for special occasions.

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5 Tips for Hunger in Daily Intermittent Fasting

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5 Tips for Hunger in Daily Intermittent Fasting

#1

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 ravenous hunger you feel during the first several days of Daily Intermittent Fasting (IF) will pass. When a faster talks to a non-faster, the person who isn’t fasting simply cannot believe that the faster goes without food for 18, 19, 22, or more hours a day. The inquiring person often comments that they get “sick-hungry” if they just miss breakfast! Some go on to report how terrible they felt when they had a fasting blood test. “I can’t feel that terrible all the time. I don’t know how you do it!”

Trust me. We fasters wouldn’t fast if we felt that way. Nobody wants to feel terrible all day long—even to lose weight and get healthy! There is an amazing process that happens in the body after two to three weeks of consistent Daily IF: your hunger subsides. Yep. Your body becomes “fat adapted,” which means that it uses all of the glucose from your storage and from yesterday’s food, and it starts using your body’s own fat for energy. Eventually (again, after consistency!), your body does this seamlessly—and you no longer feel starved when you’re “all out of food stores” to use.

#2

Ghrelin (the Hunger Hormone) Rises in Waves But Decreases Quickly

Ghrelin is a hormone that is released that causes hunger. It is known as the hunger hormone. (In my teachings, I call these hormones Ghrelin Gremlins….and guess what they do? Yep….they growl!) Many people describe hunger as “waves,” which it actually is. Ghrelin is released periodically (not surprisingly at breakfast, lunch, and dinner!), but it does not “accumulate.” That is, we don’t have so much when we first get hungry (surprisingly, mid morning—we can go all  night and still not be hungry first thing in the morning!) then more than that at lunchtime. Then the most at dinner time.

This is why we say it comes in waves—and leaves just as quickly! You can usually overcome hunger within ten minutes or so. If you ignore it, distract yourself, drink something (non-caloric and non-flavored), it will go away—not continue to grow. Studies done on people who did extended fasting (33 hours or more) showed that ghrelin did not continue to increase during that time period. The people actually got less hungry over time, not more!

#3

Control Hunger During the Fasting Window with Water, Salt, Caffeine, and More

There are some things you can partake of during the first few weeks of fasting to help with the ravenous hunger during the fasting window. While calories can cause a metabolic response, resulting in breaking the fast (and causing more hunger), there are non-caloric things you can consume and still remain in the fasted state. First of all, water can help with hunger as it fills you up some. Sparkling (non-flavored) water can trick the “growling ghrelin gremlins” into thinking you are putting food in the stomach—and they just might stop growling. For hunger that is associated with low electrolytes, many people find that pink Himalayan salt (stirred into water or coffee or taken as crystals under the tongue) can instantly give the minerals that are needed.

Caffeine is another appetite suppressant for many Daily IF’ers. While consuming anything with flavors or sweet tastes (including flavored coffee, tea, water, or drinks) can cause an insulin response and create hunger (and break the fast), unflavored water, black coffee, and real (not herbal) tea can provide help with hunger. Caffeinated water, coffee, tea, and supplements help many people with hunger during the fast.

#4

Control Hunger During the Fasting Window with Distractions and Affirmations

Work, hobbies, to-do lists, baths, naps, story time, reading, hand work, exercise—all of these and more can provide welcome distractions to hunger. It is best to start Daily IF during your busiest days. Some people take up new hobbies to keep their hands and minds busy during the fasting hours. Others take naps or go to bed earlier. Plan non-food activities to fill your

In the book, What to Say When You Talk to Yourself, the author teaches that the brain, just like a computer that you program, believes anything you tell it. Tell it good things about yourself and your fasting journey!Each day tell yourself that you are a great faster. That you control food, not the other way around. That each day you turn your body into a fat burning machine. And that YOU re successful. Your brain will believe it—and tell your body to act accordingly.

#5

Control Hunger By Eating Well During Your Eating Window

Many people are unnecessarily hungry during their fasting window because of what they ate during their eating window. Some people count calories and simply eat too few calories in an effort to “speed up their weight loss.” Others eat too low in fat and too high in carbohydrates, filling their glycogen stores so full that the body doesn’t go into fat burning very easily.

There is not a hard and fast rule for WHAT to eat during Daily IF (at least not in my groups and course). This is where you will need to experiment. Some people find that if they eat fat in the end of their eating window, their hunger is lessened. Others find that if they have enough carbs, especially eating a complex carb like brown rice or white/sweet potato the evening before helps with hunger the next day. Find out what helps you the most food-wise with your hunger and eat that!

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

Find More of These Weekly Slideshows here at donnareish.com

PIN THIS POST!

In the slideshow above are a couple of links to books I use and love. I am an affiliate for Amazon.com. If you click on the links above I will earn a small commission. Thank you for your support of this blog!

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 some upcoming gravy and cream soup recipes, I thought this would be a good time to share some of my findings with readers. You don’t have to eat specifically low carb to benefit from these tips. They are good ones for any health-conscious cook. So….if you would like to get some new tricks for thickening in less starchy/less carby ways, read on!

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5 Tips & Tidbits for OMAD/3 in Daily Intermittent Fasting

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5 Tips & Tidbit

for OMAD/3 in Daily Intermittent Fasting

#1

What Is OMAD?

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.

#2

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.

#3

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).

#4

Creating Boundaries With OMAD/3

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

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 amount of 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.).  Yes, we can eat whatever we want in our eating window and still lose weight—but we can’t eat huge amounts and/or non-stop during that window.

#5

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: (1) Getting nutrition in (i.e. fruits, veggies, and proteins for sure!); (2) Feeling great (no carb comas, brain fog, or tummy troubles); and (3) 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 and low carb—salad, soup, cheese and low 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 low carb foods do not make me crave). Then I have my meal and oftentimes a dessert of my choice—one dessert!

Resources

1)    What Is OMAD?  IF Journal podcast/videocast week 5


2)    What Is OMAD/3? Slideshow: 5 Tips Creating Simple Boundaries in IF


3)    Why OMAD Over Others?  Slideshow: 5 Reasons Might Need Shorter Eating Window


4)    Creating Boundaries With OMAD/3 IF Journal podcast/videocast week 11


5)    Choosing Foods for OMAD/3: Slideshow: 5 Ways to Start IF Hours and Options

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

Find More of These Weekly Slideshows here at donnareish.com

PIN THIS POST!

In the slideshow above are a couple of links to books I use and love. I am an affiliate for Amazon.com. If you click on the links above I will earn a small commission. Thank you for your support of this blog!

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 carb counting took precedence over the control of the eating window–and how she would do that differently if she ever decided to count carbs more often. Then Donna explained the difference between low carb eating and keto eating–and why a person can seldom “sort of keto” with good results. In “Listener Lessons,” Donna dives into the three things factors to consider in determining what to eat in your eating window: a) food that gives you the nutrients you need; b) food that makes you feel good (i.e. no carb comas or brain fog); and c) food you enjoy. Daily IF can meet all of these criteria! Finally, she emphasizes the importance of following something that you can stay on!

 

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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 everyone and that I have made for over twenty years. They’re that good. The first is my Creamy Delicious Cheese Ball that has one of those little glass jars of “processed cheese” (along with cream cheese, cheddar, and other ingredients). It really is wonderful. And the second is a cheese spread recipe from a friend many years ago (not sure where it originated). One of these has literally been on the serving table at every one of my kids’ seven graduation parties and every Christmas Eve. (Why reinvent the wheel, right?)

 

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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 sense that I wouldn’t like almond flour or my VLCF mix crackers. There is no diluting the flour flavors in crackers! After all, crackers are mostly whatever flour they are made of. Since I am not “keto,” I don’t really want to make all-cheese crackers or crackers made with mozzarella, eggs, and almond flour. Way too calorie/fat dense for the non-keto person. But I NEED crispy. I NEED salty. I NEED savory crisps to have cheese, meats, cheese ball, cheese spread, savory cream cheese dips, etc., with. (And a little lower in the blog post, I have SWEET crackers–substitutions for graham crackers and such–to have with sweet cream cheese dips, peanut butter cream cheese spread, chocolate chip cheeseballs, low carb frostings, and more. And I discovered how to make both of these quickly out of low carb tortillas, lavish, and pitas. So here you go…

 

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5 Tips for Creating Simple Boundaries in Daily Intermittent Fasting

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5 Tips for Creating Simple Boundaries in Daily Intermittent Fasting

#1

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 tried to live within certain food boundaries for decades through various diet protocols in our adult lives. Thus, Daily IF can feel a little loosey-goosey to some people—especially in the beginning before Appetite Correction (AC) sets in and our hormones are balanced, when we naturally eat less during our eating window. The first and most natural boundary that a Daily Intermittent Faster can, and probably should, implement to get the best results is changing up of the Fasting and Feeding Windows.

This is an easy fix for someone who isn’t getting the results they desire or someone who has been doing Daily IF consistently for over a month and still feels that the feeding window is too out of control. A simple tweak, such as going from 18:6 to 19:5 or 20:4 (18, 19, or 20 fasting hours and 6, 5, or 4 feeding hour) is a boundary that can make a huge difference without any extra counting or food choice limits. This tweak is especially helpful if you find yourself eating two full meals during 18:6 but only one meal and a snack or two (small) during 20:4.

#2

Count Something

As much as I hate to recommend this because one of the beauty of Daily IF is NOT counting, I feel that I must. Some people need a period of time in which the old crutches of “dieting” are still being implemented during their eating window. Eventually, this might become a thing of the past for lifetime dieters, but during the first three or four months, many people need this boundary to feel success and get results.

In this scenario, a person is fasting for 16, 18, 19, or more hours but also doing one of their old diet protocols. This may be carb counting in order to stay keto or LCHF (low carb high fat). It might be point counting, such as in a Weight Watchers program. Or it might be calorie counting if that is what the person feels “safe” with. One benefit of any of these counting scenarios is that a person might have greater weight loss in the beginning whereas some people do not lose a lot at first until Appetite Correction sets in. Another benefit is that a person can gradually realize that they can eat this way without counting and still have success—but this happens over time, so they feel more confident in Daily IF.

#3

Implement OMAD/3 and Utilize Appetite Correction More Fully

An easy boundary that I have implanted that helps me utilize Appetite Correction (AC) more fully is the OMAD/3. OMAD stands for One Meal a Day. Divided by 3 means that we are dividing the feeding window (the “one meal”) into three parts: (1) Appetizer/Snack/Salad when feeding window is first opened; (2) Entrée an hour or two later; (3) Dessert or Snack just before closing feeding window (if desired).

OMAD/3 gives some structure to what new Daily IF’ers might feel is unstructured—the feeding window. It helps while you are waiting for AC to set in, during the first few weeks when you are basking in the IF liberties of eating whatever you want a little bit too much. Rather than just eating continually during three, four, or five hours of a feeding window, the food intake is more controlled as “eating episodes” while still not necessarily dictating WHAT the person eats.

#4

Open Eating Window With Nutrient-Dense Foods

This boundary has been a lifesaver for me. First of all, I was feeling a little hypoglycemic when I opened my eating window with carbs. While I haven’t been pre-diabetic for years (controlled it with 100 carbs per day and supplementation), I felt it coming back when I ate carbs only or sugar during my eating-window-opening. However, when I started opening my eating window with low carb foods (for others it might just be something really nutrient dense, not necessarily low carb), this feeling completely went away.

Thus, the first part of OMAD/3 for me consists of something 20 carbs or fewer. Another benefit to this is that a person seldom overeats or overindulges on nutrient-dense foods or low carb foods—and since AC usually happens later in the eating window, this simple boundary keeps the IFer from eating crazily as the window opens. Another thing this window-opening boundary helps with is getting in the nutrition that we need. Yes, we have the freedom to eat pizza on pizza night, but starting with something healthful helps us get more nutrition in on pizza night or birthday cake party day!

#5

Consider Certain Foods Off Limits on Certain Days

Again, not my favorite boundary, but one that definitely works and doesn’t require counting and recording. This boundary is one in which the Daily Intermittent Faster chooses certain days to not eat certain types of foods. If you are still having trouble overeating during your feeding window, this can help you stop that madness.

Another beauty of considering certain food types off limits on certain days is that it is short term deprivation. Just like Daily IF is easy to follow because it is short term deprivation for long term results, making Monday and Wednesday low carb days or Tuesday and Thursday no sugar days can help you get a handle on overeating without counting anything and without feeling deprived every day of the week.

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

Find More of These Weekly Slideshows here at donnareish.com

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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 three months! (That has never happened with vacays and holidays!) She teaches about studying what works best for each person—the Study of One as Dr. Bert Herring calls it in Appetite Correction. She talks about applying what you learn about yourself to your fasting hours, opening your eating window, choosing your fasting window length, and more. Donna also discusses how OMAD/3 (One Meal a Day divided into three distinct eating times) and how this helps to bring in boundaries for those who feel that Daily IF without eating restrictions is too loosey-goosey for them. Donna discusses her and her husband’s changes in eating patterns from 9:00 snacks at night to none and the positive effect this has had on their fasting. Finally, she discusses building belief about Daily IF–how we act on what we believe, and in order to make this a lifestyle, we must believe that it leads to the desired results.

 

read more…

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 are absolutely amazing in the air fryer. I love popping French fries, mozzarella sticks, and chicken tenders in my fryer for my sons when they stop by–yes, all “premade” and found in the freezer section of the grocery! See my original Air Fryer Tips and Croutons here!

 

(more…)

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