What is Intermittent Fasting? And how you can try it

 

As a Health Coach we study a LOT of diets. Intermittent fasting has gotten a lot of buzz lately, and for good reason. Intermittent fasting for weight loss has proven to be helpful for a majority of people who try it, while also improving other health factors.

Here are the major benefits of intermittent fasting and how you can give it a try, without starving.

What is Intermittent Fasting?

When most people hear the word fasting, they think of starvation. The whole idea between intermittent fasting is that it doesn’t feel like a starvation diet, but more of a shift in the times or patterns of your eating. Essentially, intermittent fasting just changes when you eat, not how much or what.

When you eat food, your body spends hours digesting and absorbing the nutrients to power your body. It makes it hard for your body to burn fat during this time because your insulin levels are so high and it will use insulin for power instead of burning fat. Twelve hours after your last meal, your body will enter into a fasting state–the state where you can burn fat easier.

Benefits of Intermittent Fasting

When you do intermittent fasting, you don’t have to count calories or watch what you eat, you just need to eat only within your allotted time frame. This takes the burden out of dieting. It is not so much a diet as a lifestyle.

When you restrict the time that you can eat, this also naturally leads to eating fewer calories. You simply can’t eat as much as you normally could if you spread your meals out over the whole day and evening. This can help accelerate weight loss and can maybe even help extend your life. There have been numerous studies done on people who restrict their calories and how your body adapts to extend your life. The benefit of intermittent fasting is you don’t have to starve to get these benefits.

While the jury is still out, there has also been some research done regarding intermittent fasting and reducing cancer risk and cardiovascular disease. While more research obviously needs to be done, the idea is still promising.

How to Try Intermittent Fasting Yourself

While you can choose between daily, weekly and alternative day intermittent fasting, daily is the most widely used, and I think the easiest. With daily intermittent fasting, you allot yourself an 8 hour window to eat and fast for the remaining 16 hours of the day. The recommended eating window is 8:00am-2:00pm, however this is hard for many people to stick to. Socially, most people want to eat dinner with their friends and family and don’t want to be left sitting at the table with a glass of lemon water. If you work, lunches out are also a big part of your work week that you will also not want to skip. For that reason, it is much easier to move your first meal later in the day. A window of 10:00/10:30am-6:00/6:30pm is a much more sustainable option that won’t require much sacrifice.

In the end you’ll want to experiment with what times work the best for you. For some people a longer eating time makes things easier and they end up feeling better. For others, a much shorter time span is best. Try out different time frames and meals to make it work for you.

You can find a lot of resources online and numerous books on the subject to give your even more detail and insights, but in the end it really is just as easy as it sounds.

Let me know if you’ve tried it and how it worked out.

 

Easy ways to burn more calories every day

EASY WAYS TO

If you read my post on Fitness Trackers you know I love my Fitbit. Wearing a fitness tracker really lets you know how much you are NOT moving! I was pretty surprised to find some long periods of complete inactivity. Since then, I have really made an effort to increase how much I move every day. Its amazing how many calories you can burn during the day with out hitting a gym. Here are some simple ways to break up those sustained sitting periods at work and home:

  • Take phone calls standing up. If the phone rings, stand up! You will automatically find your self walking around.
  • Rather than email office colleagues, walk to their desks to communicate with them. On that note, don’t yell for your kids, walk to their rooms, or where ever they are to talk to them.
  • Create a standing workstation. My husband just changed over his work and home offices to this standing desk, it lowers so he can sit at it too, if needed, but its really amazing how many steps he has added not changing any thing about his routine.
  • Wear a pedometer or fitness tracker to encourage taking steps. I check on mine through out the day, reach for at least 10,000 steps.
  • Set a timer on your home computer or phone to alert you to get up every thirty to forty minutes and break up sitting with short bursts of activity, like running to the mailbox.
  • Have a dog? Try and increase you walks by 10 minutes, or take time to toss a ball in the yard, your puppy will love you for it!

Bonus tip – At home, stop multi tasking! Are you setting things on the stairs to bring up the next time you head that way? Stop, bring it up right then and there. I have found I doubled the amount of flights I climb each day just by doing that.

How do you add more activity in your day?

♥Pamela

Why Arugula should be in your diet

Why Arugula Should be

I don’t know about you, but the produce department in my local grocery is killing it with the options these days!!

My normal routine is to head to the farmers market every weekend, but some times I can’t get there, or have inspiration for some thing else and head to my local chain grocery. These days I have been seeing a world of new and exciting foods on their shelves. I decided to create a series on all this great produce, what it is, why its good for you and how to prepare it. Here is part 1 on Arugula!

Arugula is a leafy green, you will find it near the greens in loose bunches or in those pre done salad bags. My daughters favorite is a Arugula Spinach mix! If you go ounce to ounce Arugula provides more Nitrates then any other veggie source. Nitrates lower blood pressure. When your blood pressure is lower your blood flow in increased, and more oxygen is delivered to your body, energizing all your cells, reducing your muscles need for this good stuff during exercise. In short, it makes it easier for you to get a better work out in!

Arugula is a great source of vitamins A, C and K. As a matter of fact, Arugula is one of the best sources of vitamin K, which leads to better bone and brain health.

Arugula has a great peppery flavor, which has a cooling effect on the body,  and like other  leafy greens, it helps keep your body hydrated, making it the perfect choice for those hot summer picnics and barbecues.

And guess what? Arugula, the modest little veggie that it is, gives all of these amazing benefits to your body, and is almost no calories! 1 cup of Arugula is 6 calories!!! 6 calories! For all that goodness!

How I love to prepare it –

The obvious answer is a salad, and I do prepare it that way a lot. We almost always have Arugula in the house, and if I am running around, or finishing up some writing, I grab a big bowl and load it with any veggies left on hand, and some oil and vinegar or lemon juice and its perfect.

For a quick meal, I toss it with some hot pasta, olive oil, and lemon zest. A little fresh ground pepper and Pink Himalayan salt and perfection! Lately at my house we have been making a lot of cast iron skillet pizzas, and a little arugula mixed with some olive oil and seasonings is amazing on the pizza just after its pulled out of the oven. If your trying to sneak in all that goodness to your children or a picky partner, stir a handful into your marinara sauce, they work together well, and your family will never notice.

P

Why is every one so crazy about Coconut Oil?

Why is every one so crazy about coconut oil?

It seems like every one is talking about Coconut oil, here are my reasons why its great for you, and what you should do with it!

Using Coconut Oil in your cooking can give you added energy! Coconut Oil has medium chain triglycerides – unlike their long chain relatives found in meat and dairy, these MCT’s are not stored in your body, they high tail it to your liver where the get to work converting into energy. 2 tablespoons of Coconut Oil per day increases energy levels by 5%!

It’s a anti-microbial, It kills viruses, bacteria, protozoa, and fungi by dissolving their cellular walls. Adding a daily serving to to your diet can increase your body’s resistance to illness, improve digestive health, and even help to heal ulcers of the stomach lining.

Coconut oil Reduces Belly fat! Isn’t that reason enough to add it to your grocery list? It regulates your appetite and improves digestion, making it much easier to reduce your daily intake of calories  and lose weight at a healthy rate.

It is a natural mood enhancer. Coconut oil helps you to feel more motivated and energetic which can also assist with weight loss. Coconut oil aids in balancing hormones that reduce stress and anxiety – two of the leading causes of weight gain.

Its great for your hair and skin too! Full of vitamin E, coconut oil is a great moisturizer that helps to heal damaged skin, and reduces signs of aging. Coconut oil offers natural protection from harmful UV rays for both skin and hair.

Whether you use it for hair, skin, or both, it smells fantastic!!

Now that you know why you should love it, here is what to do with it!

  • Add a few tablespoons to your smoothies, sandwiches, or salads. Any where you would use butter or oil. Its amazing for a stir fry!
  • It makes a great deep conditioner for your hair! A little goes a long way on this one, 1 tablespoon is plenty for most.
  • Use it as a butter replacement for baking.
  • Its a natural lotion. Rub it into your skin for head to toe moisture.
  • Use it instead of shave cream, for a nice close shave that doesn’t dry you out!
  • Tame your frizzy hair!
  • Try it to remove your eye make up.
  • Season your cast iron skillet.
  • Calms skin after sun burn.
  • It reduces the itch of mosquito bites!
  • On cuticles to help nails grow.

 

Have you tried Coconut Oil?

 

 

Why you should drink Lemon Water every day

OCT

 

Adding Warm Lemon water first thing in the  morning is one of the easiest most beneficial things you can do for your self, long story short, it changed my life!

Here are my top 5 reasons you should add it to your morning routine!

  1. Reduces Inflammation. This is major to me. Arthritis, IBS, allergies and much more, all cause inflammation. Which is why I added it in the number 1 spot.  Lemon water removes uric acid in your joints, which is one of the main causes of inflammation. Its just plain good for your joints, and reduces pain.
  2. Cleanses your body – Lemon water enhances enzyme function, which stimulates your liver to help detox your body. During sleep your liver is working over time to cleanse the body of all those nasties, waking up to a nice warm glass of lemon water will reward your body after a night of hard work.
  3. Gives you a boost of energy – Lemon water reduces the acidity of your body, making a more balanced Ph, which helps energy flow.
  4. Helps your immune system- Vitamin C! The first thing to drop when you are stressed is your vitamin c levels, making it easier for you to become sick. drinking it first thing in the morning on an empty stomach is a great way to help your body more properly absorb this vitamin.
  5. Aids in Weight loss – Drinking water will help, drinking lemon water will change every thing. It has added fiber which will help you stay full longer, and aids in digestion.

Drinking warm lemon water first thing in the morning can help flush the digestive system and re hydrate your body.

After a long night with no hydration your body wakes up with a craving it to get your day started, and get your body functioning!

-Pamela