Why I'll Keep Intermittent Fasting

The term intermittent fasting has become clickbait recently.

The American Heart Association recently presented a summary of a study (not yet peer reviewed or published) out of China that focuses on intermittent fasting and dangers/risks it poses with heart disease and cancer. The study followed about 20,000 Americans over a period of 8-17 years and asked them to self report their eating habits. While there were several limiting factors, the study seems to say that people who fast 8-10 hours per day have a higher risk of death due to cardiovascular disease.

This study goes against previous research that has found that time-restricted eating improves several cardiometabolic health measures, such as blood pressure, blood glucose and cholesterol levels.

Why I'll keep intermittent fasting and encouraging my FASTer Way clients to do the same...

Intermittent Fasting is not a type of diet, it’s simply an eating schedule. 

Your body is always in one of two states: fed or fasted. In the fed state (any time your body is digesting food), your body’s insulin levels prevent you from burning fat. In the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and your body is then able to reach into its fat stores for energy. 

The FASTer Way to Fat Loss has implemented intermittent fasting since 2016 with positive outcomes for clients. Members maintain proper caloric intake during a shortened period of time and focus on whole food nutrition, making sure to consume the right amount of protein, carbohydrates and fats by tracking food.

In a clinical study with the Applied Science Performance Institute in Tampa, participants who followed American Heart Association guidelines showed higher levels of fat, and higher cholesterol compared to those who followed the FASTer Way. 

One of the major benefits of being in a fasted state is the body’s ability to focus on cellular repair. The processes of apoptosis and autophagy allows the body to remove and recycle old and damaged cells that could potentially contribute to disease. Having been diagnosed with breast cancer last year, it is even more important to me to share that there are things we can do to reduce our risk of disease.

Inflammation in the body can be reduced through intermittent fasting, too. Yes! This is so powerful because inflammation is the root cause of many diseases. When done correctly, fasting for 12-16 hours each day has many other benefits, too -> improved gut health, cellular repair, better insulin sensitivity, and fat loss.

That is why I'll keep intermittent fasting.

More information:

Three things about intermittent fasting - watch here.

Don't Be Afraid of the F Word

3 Intermittent Fasting Tips

Carb Cycling and Intermittent Fasting Results

Learn more about the FASTer Way program with me here

Brownie Protein Balls

 Here’s a yummy treat for you! Brownie Protein Balls!

I love to make a big batch of these to have on hand for that after dinner treat or a mid-day protein snack. They are also perfect for taking with you when you're traveling!

In a food processor, grind the following ingredients:

1 1/4 cup pitted dates

1 scoop FASTer Way protein

2 scoops FASTer Way collagen

2 tbsp cocoa

Sprinkle of salt

2 tsp vanilla extract

2 tbsp maple syrup

(I also added 1 tsp of water)

Roll into 1 inch balls, place on wax paper and freeze.

Shop FASTer Way supplements: protein and collagen

My Favorite Prep-free Meal Prep Tips

Sunday is a good day to start thinking about your week ahead.

You may or may not know this about me, but I DON’T MEAL PREP, not usually. I do not chop and plan and pre-portion at my house. I might batch cook or cook once, eat twice but that is about as far as my meal prep game goes.

So here are my best tips for staying on track with your wellness goals while also keeping it simple so you don’t have to spend hours in the kitchen (unless you want to). Because a week without meal prep doesn’t mean a week of fast food.

Proteins
Pre-cooked proteins (hard boiled eggs, rotisserie chicken, smoked salmon, breakfast sausage, deli meat) are a lifesaver for quick lunches and dinners. You should be consuming protein at every meal, so make sure you have plenty on hand that won’t require you to prep and cook every single thing.

Frozen proteins are also amazing in a pinch. I always have some frozen turkey burgers and veggie burgers on hand for quick easy meals.

CARBS
Quick Carbs will change the game for you - make sure to have frozen or microwaveable quinoa / rice on hand, frozen sweet potato fries, tortillas, oats and LOTS of fresh fruit around the house so you can easily grab something that will help you hit that carb goal.

Pre-prepped veggies will make dinner a cinch - like veggie noodles, pre-chopped veggies, frozen steamable veggies, salad bags and stirfry blends. These are REGULARS in our house. I seriously take all the help I can get from the store, because time is money.

FATS
Keep clean fats on hand - avocados, nut butters, lots of healthy oils that you can add to help balance those meals.

My clients receive weekly meal guides that include shopping lists to help them navigate the meal planning and prepping process. Interested? Check out my program here.

What is your favorite prep-free meal option?

2 Amazing Chickpea Recipes!

A few years ago I did a Plant Based Challenge with the FASTer Way community. I've never been a big plant eater, so this challenge forced me out of my comfort zone. Surprisingly, I found a lot of recipes that have become favorites and want to share two of them with you!

Chickpeas are legumes and a great source of plant protein and fiber. Eating chickpeas is good for gut health and digestion and can help lower cholesterol. You should be eating at least 100 grams of protein daily if you have reached peri-menopause. Fiber will help balance blood sugar levels which can help reduce hot flashes.

I have two go-to chickpea recipes. One is simple and one is not. Both are delicious and both are from FASTer Way Vegan Meal Guides.

BBQ Chickpea Salad

1/2 can chickpeas

3 TBS BBQ sauce - I use Primal Kitchen

2 cups romaine lettuce

1/4 cup corn, carrot and onion

For BBQ Chickpeas -> Add chickpeas and sauce to pan and cook over medium heat until sauce starts to get sticky (8-10 minutes). Stir as they cook.

Dressing:

1 TBS tahini

1 TBS lemon juice

1/4 tsp garlic powder, onion powder, dried parsley

1/8 tsp dried dill

3/4 tsp apple cider vinegar, water

Chickpea Hummus Burgers

1/2 cup dry rolled oats

1/4 cup cooked chickpeas

2 2/3 TBS hummus - I use Cedar's

2 TBS finely diced red onion

1 TBS fresh chopped parsley 

1 tsp onion powder

1/4 tsp ground cumin

1/16 cayenne pepper

salt & pepper to taste

1 1/2 tsp olive oil

2 TBS chopped baby spinach (optional)

Add all ingredients to a food processor and pulse until rough chop. Add more hummus if needed to bind the burgers together. You want the mixture to hold together easily when squeezed, but you don’t want it too wet. Because moisture levels in hummus can vary, I suggest starting with less hummus then adding a little more at a time until your mixture holds together when you squeeze it. Divide the burger mixture into fourths. Using your hands, form four patties about 4 inches in diameter. Heat a large saute pan over medium heat. When hot, add the olive oil. When the olive oil is hot, add the burgers. Cook on one side for 3-4 minutes, until golden brown. Flip and cook on the other side for 2-3 more minutes, until browned. Serve immediately over a salad, or on its own.

*I used the same dressing from the BBQ Chickpea recipe!

Bonus - Chickpea Tuna Avocado Salad

1/2 can tuna

1/2 cup cooked chickpeas

1/4 cucumber

1/2 cup cherry tomatoes

1/4 avocado

2 TBS red onion

Italian dressing - or same from above!

Want to try more FASTer Way recipes? Join 5 Days to Melt Your Middle here or download my FREE Anti Diet Guide here.

Questions? Leave a comment below or message me on my socials!

Winter Swimming in Hawaii

I've been wanting to write a post about our time open water swimming in Hawaii for, well years now. Today is the day!

 

mrC is a good swimmer. I used to swim in my grandparent's pool as a kid, but that's not the same as ocean swimming.

While living in Hawaii, I wanted to take advantage of two things:

1. warm water - the average temperature ranges from 76-81 degrees 

2. clear water - reduces my fear of what might in the water

One winter day during our first year in Hawaii, I came across a swimming group that met at our local beach in Kailua every Sunday: One With the Ocean. I reached out and they assured me that all are welcome, even beginners. The first time we went, we decided to paddle out on our SUP boards with the group to learn more about the route which started at the beach, out to Flat Island (some swam around it) and back. Our second week, we joined the group and we were quickly left behind. They were already around the island by the time we made it there!

Most of the group were previous competition swimmers and no one was a beginner. Although super nice, I knew I wouldn't feel comfortable swimming with them if mrC wasn't there. We decided to modify the route to something a little more manageable.

After that, we would meet the group on the beach to say hello and then walk down to our starting point and swim our route to the island. Usually we were the first to arrive, which gave us a much needed break waiting for the group coming from farther away. 

Sometimes, mrC and I would wear fins to make our swim a little easier. It's amazing how much faster you can go with those things on!

There are a lot of things I miss about living in Hawaii and swimming is definitely on my top 10 list. It was hard, but making it to the island was a huge accomplishment.

Maybe one day I will be able to swim in the waters here in Maine & New Hampshire....I won't hold my breath though, haha!

What is something you miss about a place you used to live or visit?