Intermittent fasting nutrition is essential if you’re aiming to lose weight, gain muscle mass and radiate health and vitality.
Intermittent fasting (IM) is a concept that has been around for ages. It is not about what foods you choose eat. But it is all about the timing of when you eat and don’t eat, cycling between periods of feasting and fasting.
Intermittent Fasting Nutrition
Many people will tell you that you can eat whatever you want and still lose weight while intermittent fasting.
And, while this may be true, if you want to be the healthiest version of yourself, then you may want to upgrade your diet and make healthier choices when it comes to nourishing your body with life-giving food.
Here are a few tips to guide your food choices and maximize your results when intermittent fasting:
Include a serving of protein with each meal or snack. Examples include plain Greek yogurt, cottage cheese, whole eggs, chicken breast, grass-fed beef, fish, whey protein, a can of tuna or beans.
Eat plenty of leafy green and cruciferous vegetables, such as spinach, romaine lettuce, broccoli, cabbage and cauliflower.
Include healthy fats, such as grass-fed butter, coconut oil, olive oil, avocados, nuts and nut butters.
If you’re in the mood for something sweet, fruit is an excellent choice.
A bit of dark chocolate (at least 70-80% cocoa) is full of antioxidants and makes a delicious and indulgent treat.
Complex carbohydrates, including sweet potatoes, brown rice, oats and quinoa are okay if you are able to reach your weight loss goals. Just keep in mind that if your weight loss is stalling you might try eating smaller portions (or eliminate these foods until you reach your goal weight) and see if that helps.
Drink plenty of water throughout the day. Coffee and green tea are healthy beverages you can include in your periods of fasting.
Avoid simple sugars and simple carbohydrates found in white bread and baked goods.
Avoid packaged and processed foods.
To sum up, intermittent fasting is a timing concept, cycling between periods of feasting and fasting.
It is essential to nourish your body with healthy foods such as protein-rich foods, healthy fats, and antioxidant-rich fruits and vegetables. Complex carbohydrates are tolerated fine by some people, but this may be something to pay attention to if you have difficulty meeting your weight loss goals.
Finally, avoid sugary, simple carbohydrates and prepackaged foods. And always drink plenty of water.
Have you tried intermittent fasting? What do you like to eat?
Please share your thoughts and comments below in the comment section. I love hearing from you!
You may want to read more about intermittent fasting here:
If you’re an intermittent fasting (IF) pro, or fasting for the first time, you may be wondering how this lifestyle will mesh with your workouts.
Or if it’s safe to work out at all while fasting.
The great news is that, yes, you can continue your fitness regimen.
As it turns out, training while intermittent fasting has some pretty impressive health benefits which I know you’re going to love.
The Benefits Of Exercising While Fasting
Did you know that exercise and fasting combine to cause oxidative stress on your muscles? It may sound bad, but in this case it’s actually beneficial.
Fitness expert Ori Hofmekler explains acute states of oxidative stress are:
” … essential for keeping your muscle machinery tuned. Technically, acute oxidative stress makes your muscle increasingly resilient to oxidative stress; it stimulates glutathione and SOD [superoxide dismutase, the first antioxidant mobilized by your cells for defense] production in your mitochondria along with increased muscular capacity to utilize energy, generate force and resist fatigue.
Hence, exercise and fasting help counteract all the main determinants of muscle aging. But there is something else about exercise and fasting. When combined, they trigger a mechanism that recycles and rejuvenates your brain and muscle tissues.”
Technically, you can simply fast and reap the benefits. But many people want to work out and further maximize their results.
Thankfully, this doesn’t have to involve going to the gym everyday for an hour, unless you want it to.
The great thing is, this is highly individualized. You can find what works best for you and what activities you enjoy most and do that. Depending on your commitment level and your current personal fitness, your workouts can be tailored to your goals and abilities.
Because intermittent fasting is a lifestyle, you’ll likely find different workouts and schedules that best suit your goals and needs over time. Here are some examples of workout options you might choose while intermittent fasting:
Many beginners starting out with IM enjoy taking a gentle walk 2 or 3 days a week for 20 minutes.
Many people who love the IM lifestyle find that short, quick bursts of exercise followed by brief recovery periods, such as high-intensity interval training (HIIT) is very effective.
Looking for muscle gains and definition? Strength training may be what you’re looking for.
Swimming, hiking, yoga, rollerblading, skiing, jogging, dancing, Pilates, team sports, etc. Any activity that gets you moving it great!
So now that you have some ideas for how to train while fasting, I want to share some important tips to help you get the most out of your workouts, as well as some special considerations to be aware of.
Tips For An Intermittent Fasting Workout
An easy way to get the fat-burning effects of working out in the fasted state is by exercising first thing in the morning before you eat your first meal of the day. This works great with the 16/8 (or other) IF plan and allows your body to tap into its fat stores.
Listen to your body. Be mindful of individual factors such as medical history, whether you’re taking prescriptions, age, and physical fitness level. If you need/want to drink a whey protein shake before your workout, do it. If you feel light-headed, your ears are ringing, or you feel like you’re going to pass out during a workout, don’t “tough it out”. Use common sense and pay attention to warning signs like these. Plus, here’s something to consider: A study published in the Medicine and Science in Sports & Exercise journal revealed that consuming 20 grams of whey protein 30 minutes before a resistance training session boosted metabolism for up to 24 hours after the workout. (5)
To sum up, working out and intermittent fasting can be done together, with many health benefits. These impressive benefits include fat burning, weight loss, improved cognitive and hormone function and improved body composition.
There are a variety of workouts you can do while enjoying the IF lifestyle. Keep in mind if you’re doing heavy lifting or other strenuous workouts, you should eat a high-protein meal, such as a whey protein shake, after your training session. Everyone is unique and requires a specialized fitness regimen. Always listen to your body and use common sense when working out and fasting.
What tips do you have for working out and intermittent fasting? Please share below!
You may want to read more about intermittent fasting here:
However, this bit of wisdom never crossed my mind, until it was too late to change the course of history.
I realize this may sound a bit dramatic, and I’m not usually the dramatic type.
In fact, I’ve coached our kids many times to, “stay away from the drama”.
But, if you’ve ever survived a coffee explosion (or similar crazy accident that totally blindsided you) you might feel a similar sense of urgency to share your story and warn others away from a similar calamity.
What Happened And What I Learned
So here’s the play-by-play.
It was an ordinary Monday morning at our house. Everyone had been hustling around, readying themselves for school and work.
I’d just driven our youngest daughter, Emma, to school and returned home to a long list of tasks I was aiming to accomplish that morning.
As I was simultaneously planning my day and cleaning up the kitchen from breakfast I put my mug of now-cold coffee in the microwave to warm it up.
Nixing the microwave has been on my list of steps to living a healthier life, but the convenience factor has always brought me back, unfortunately.
I must have pressed 2 minutes instead of my intended 1 minute to reheat my coffee and when I glanced at the microwave next I noticed my coffee was boiling up over the top of the mug.
So I stopped the microwave and took the mug out with my right hand.
I walked to the kitchen sink, picked up my plastic travel mug in my left hand and poured the boiling hot coffee into the travel mug.
The hot coffee literally made a hissing blast off sound, then exploded up out of the travel mug onto my left hand and forearm.
This was (obviously) not my finest moment, and was mistake number two.
Lesson(s) learned: Don’t pour boiling liquid into another container until it has time to cool. Don’t use plastic!
After the coffee explosion, I remembered what my Mama taught me and ran cold water over the burn for a good while (10 minutes maybe).
Once the numbing cold wore off I realized that it hurt and I should probably go to the doctor.
The Good, The Bad And The Ugly
So I drove myself to the local walk-in clinic, where they prescribed a common topical burn treatment, Silvadene.
Three days, and an allergic reaction later I realized Silvadene has sulfa in it and I’m allergic to sulfa drugs (something I’d mentioned at my appointment and was written on my chart, but we won’t go into that now).
Like many of you, I’m no stranger to advocating for proper medical treatment. I normally read about anything and everything I’m prescribed before taking it because I want to be careful about what I put into my body.
Typically, I prefer natural treatments to pharmaceuticals when possible (although I acknowledge there are helpful, life-saving drugs out there), and was planning to switch to a honey-based treatment after the 3 days of Silvadene the doctor had prescribed.
I didn’t plan for an allergic reaction, but then again, who really does? But, by day 3 I was feeling pretty lousy, started studying Silvadene and realized it was indeed a sulfa drug.
Because I’d never been burnt like this before I didn’t have a plan in place ahead of time. Otherwise, I’d like to think this could have been avoided.
But since then I’ve learned about some great natural remedies to help relieve and heal burns. I hope they help you if you ever have a burn situation like I’ve had!
I’m currently treating my burns by applying the following topically:
this raw honey-based burn treatment, Medihoney Wound Gel Oinment. I’ve experienced much more healing with it compared to the Silvadene….If I knew then, what I know now.
Also, I’m making sure to eat plenty of healthy, whole foods, citrus fruits and foods rich in Vitamin C, bone broth, apple cider vinegar and healthy fats to give my body the rich nourishment it needs to properly heal.
The good news is that in the future I feel better prepared to help if someone gets a burn. So please, check out these great natural remedies for relieving and treating minor burns.
Home Remedies For Burns
Raw Honey: Honey has antibacterial, disinfectant properties.Simply spread honey on a sterile gauze bandage and apply directly to the burn.
Cold Water: Running cold water over a burn for several minutes can help remove the heat and stop the burn from spreading. Please note, do not ever apply ice to a burn because it can restrict blood flow, which is necessary for proper healing.
Aloe Vera: If you have an aloe vera plant, just apply a bit of the gel to the burn. Or, you can buy 100% pure aloe vera gel. I use and love this Aloe Vera by ArtNaturals. For added healing benefits, you can add turmeric powder to the aloe vera gel.
Raw Potato: Potato soothes the skin when applied to a minor burn soon after the burn occurs.
Lavender Essential Oil: Depending on your personal preference you may or may not choose to dilute the essential oil. I apply 2 or 3 drops directly to the burned area twice daily. Lavender is great for eliminating pain and reducing the risk of scarring.
Vitamin E: This powerful antioxidant gel can be applied topically to promote tissue repair.
Coconut Oil and Lemon Juice: Mix a solution of these two ingredients to promote healing once the initial burn has cooled. (Please keep in mind you don’t want to apply fat, such as lard or butter to a burn because it can trap the heat in, making it worse in the long run.) This is the coconut oil we use.
There are many natural treatments you can use to help relieve and heal minor burns. These include raw honey, turmeric, essential oils, aloe vera, and raw potato.
Please learn from my missteps and don’t try to multitask, especially when you’re holding a cup of boiling hot coffee in your hands. 😉
What natural treatments have you used for burns? What are your opinions and experiences with multitasking?
Please share your comments below in the comment section. I love hearing from you and will respond to your comments as soon as possible!
I recently purchased a big bag of organic, food grade diatomaceous earth (DE) online.
To the human eye it looks like a fine powder, much like baking flour. But under a microscope, it resembles Chex cereal.
It looks and sounds kinda strange I’ll admit.
But let’s dig a little deeper to learn why so many people are raving about diatomaceous earth and find out what it can do for you.
What Is Diatomaceous Earth?
Diatomaceous earth is made up of the fossilized remains of diatoms, an ancient type of algae. Over time, these microscopic shells accumulated in freshwater lakes and formed large silica deposits.
The deposits are ground into a fine, chalk-like powder which becomes the diatomaceous earth.
Under a microscope you can see DE has sharp, course edges. And this makes it effective for a variety of uses.
Different Grades Of Diatomaceous Earth
Food Grade–As the name implies, organic food grade DE is safe for humans and animals to eat. Due to its high silica and trace mineral content, it is often taken as a supplement, as well as a variety of other uses.
Pool Grade–This purpose of this type of DE is only to be used as a filter aid for swimming pools. It can be toxic if inhaled and even cause cancer so caution must be used when handling.
Pest Control Grade–Pest control grade DE is used specifically to get rid of, you guessed it, pests! DE is a great natural insecticide. It’s especially effective for getting rid of fleas, ants, and bed bugs.
Also, DE is a great facial exfoliator, ridding the skin’s surface of dead skin cells.
2. Healthy Teeth
Because DE is naturally abrasive, it’s used in many toothpastes and is effective at polishing teeth. Furthermore, it draws stains out of teeth, making them whiter. Plus, the silica in DE strengthens the enamel of our teeth. (2)
3. Gets Rid Of Parasites And Detox
One study in The Oxford Journal Of Poultry Science found DE to be an effective parasite cleanse. (3)
Estimates of the percentage of Americans infected by parasites vary, some as high as 80%.
But, the bottom line is that you don’t have to visit a foreign country or drink “bad” water to get parasites.
Many people report DE helping them get rid of parasites.
It’s also great at binding to bacteria, viruses and heavy metals which gives the body a good detoxification.
And it makes sense because supplementing with DE daily gives your digestive tract a good scrub.
4. Improved Bone and Joint Health
Supplementing your diet with silicon has been proven to increase bone mineral density and proper joint formation. (4)
So, this makes DE perfect for anyone wanting to prevent osteoporosis and grow strong bones, joints and healthy ligaments.
5. Kills Insects Without Harmful Chemicals
DE is an excellent natural choice for eliminating bed bugs, fleas, dust mites and cockroaches. According to pctonline.com:
Both silica gel and diatomaceous earth kill insects by removing a portion of the razor-thin, waxy outer coating that helps them conserve moisture. As a result, they desiccate and die from dehydration.
Popular Uses For Diatomaceous Earth
products to kill fleas on pets
treatments to kill bedbugs
How To Take Food Grade Diatomaceous Earth
Most people start by taking 1 teaspoon one time per day for several days in a liquid or food.
After your body adjusts you may want to gradually increase this amount up to 1 tablespoon.
It’s important to mention that the DE will not completely dissolve, so you’ll have to keep stirring it until you drink the entire glass of liquid down. Or you can incorporate it into a smoothie.
Just make sure to drink plenty of water.
I’ve found that it doesn’t have much flavor at all. And I can get it down easily in some Spicy V-8, lemon water or one of my protein smoothies.
Please note that DE is not recommended for people who have Crohn’s or Ulcerative Colitis. (6)
Also, be careful not to inhale the powder into your lungs when measuring your dose.
As you can see, DE is used for many purposes, such as cleaning, deodorizing and killing unwanted bugs.
Consequently, taken internally, food grade diatomaceous earth has some amazing health benefits including healthier teeth and gums, skin and hair, getting rid of parasites and improved joint and bone health.
Have you tried DE? What’s your favorite use for diatomaceous earth?
Please share your comments in the comment section below. I love to hear from you and will respond to you as soon as possible!
Also, if you enjoyed this, you may want to check out:
Hey guys! I’ve been out of the blogosphere for a few days because we took the family on a little spring break adventure to Florida.
I’ve missed being in touch and posting, so I thought I’d share a bit about our trip to let you know what’s been going on in my world.
I took my laptop on the trip thinking I’d write along the way, but between being so busy and feeling pretty wiped out from the fast pace, it simply didn’t happen.
David and I agreed it was one of our favorite trips with the kids yet. I was so thankful the boys could come because they’re often busy with work or other activities like college kids are.
Every family has their own vibe and when we all get together, there’s usually a lot of laughter, and with the 6 of us, things can get pretty loud.
We all love music, joking around, the occasional debate (some more than others-ha!), and having fun.
Spring Break, 2017
The weekend before our flight left for Florida we’d been in Columbia, MO for the Class 4 State Basketball Tournament where our Bolivar High School boys played in the championship game.
They played hard and did a great job!
We went back home for a night and repacked for Florida.
The next afternoon we flew into Orlando and moved into our hotel near SeaWorld.
Universal Studios, Islands Of Adventure
We woke up early the next morning, ate a big breakfast and headed to Universal Studios, Islands of Adventure.
Drew and Cooper have read the Harry Potter books and seen the movies, and Maddie and Emma have read and seen some too, so this was definitely something they wanted to check out!
Some of the kids even tried the Butterbeer.
We rode ALL the rides we were interested in riding and then some. Thankfully we all love to ride roller coasters so no one was left out and it was a blast. 🙂
Talk about a G-force extravaganza!
And we did a lot of walking! At the end of the day my fitbit said I’d taken over 15,000 steps!
By 5:00 we’d conquered all the rides and had such a fun and full day.
We were hungry! So we headed out to Freddy’s for giant burgers and fries and frozen custard (because vacation ;)).
Then back to the hotel to crash around the pool and go to sleep.
Woke up early. Ate a big breakfast. Headed to SeaWorld first thing.
SeaWorld has changed so much since when D and I were kids. I thought it was pretty cool then, but they have some of the best coasters now, including Mako, Kraken and Manta.
The weather was gorgeous! The lines to the rides were short. I don’t think we had to wait more than 10 minutes to ride anything so we were loving that!
Plus, the shark aquarium is super cool and the Antarctica penguin exhibit
is so fun! Are penguins not the cutest little birds?!
We talked to some beautiful parrots…”Polly want a cracker?”
And petted the stingrays. The leopard print ones were my favorite!
We saw several shows, all of them entertaining and impressive
sea lions (arrr, arrr, arrr!)
Overall, it was another super-fun day! And my fitbit said I had walked
about 14,000 steps….much more than I’ve done lately. Thankful.
But, whew, was I feeling the burn!
We were all hungry for dinner and went to Moe’s and filled up on giant burritos and burrito bowls made with fresh ingredients, including cilantro lime rice and guacamole (my personal favorite).
Then back to the hotel for some relaxation by the pool until we were ready to turn in for the night.
Tips For Traveling With Chronic Illness
If you or someone you love have a chronic illness, you probably understand how difficult traveling can be.
For me, traveling is one of my favorite things to do. I love the beach and won’t pass up an opportunity to go if humanly possible.
But since getting Lyme disease and a host of related medical issues, traveling is often challenging in ways that I never considered before when I was healthy.
I love to be on the go and be involved and it really bums me out when I can’t keep up with everyone else (but it won’t stop me from trying).
Even so, there have been plenty of trips when I’ve been stuck in the hotel room with a migraine, or in too much pain or too exhausted to move, etc. I can definitely be pretty stubborn when it comes to accepting this and have a lot of work to do in this area. But trust me, I get it. It really stinks to be shut in when everyone else is out exploring and having fun.
But then again, I’m praying and working towards recovery of my health so I’m not willing to give in.
I’ve learned the hard way plenty by overdoing it (as I’m sure many of you have too) and then spending a week or more recovering flat-out exhausted.
We all make our choices I suppose.
But you know what? You only live once, and (assuming your doctor hasn’t put restrictions on your activities) sometimes, to me, it’s so worth it to have to take a few days off to recover when I return from a trip.
Like right now, I’m wiped out, but I’m thankful to be able to write this blog post.
This particular trip I made the mistake of forgetting my turmeric curcumin supplement I take for body pain.
Nothing is perfect, but if we can learn to go with the flow it helps!
Tips To Help When Traveling With Chronic Illness
Pack your medicines, supplements, etc. ahead of time to make sure you have everything you’ll need. Research the area you’re visiting. Not to be a Debbie Downer, but do they have a hospital nearby in the case of an emergency? It’s good to be prepared.
Communicate with your family or friends you’re traveling with. Be honest about your medical limitations and how you’re feeling.
Give yourself grace! You probably won’t be able to do everything you want to do but that’s okay. This is the hardest concept for me but I keep repeating it to myself and it really helps.
Be thankful for the small things. Focus on the positives. They are always there. Sometimes we just have to look a little harder to find them.
Keep a gratitude journal. I’ve found the more I’m aware of all I’m grateful for, the less I’m aware of the frustrations that come with my illness.
Show kindness to your travel companions. Say thank you. When you’re not feeling well it’s so easy to forget this, for me anyway. Try to remember that your illness is not only difficult for you, but can be hard on your loved ones too….because they love you and care about you and want you to feel better.
Drink lots of water! Eat healthy, whole foods.
Move your body. Gentle stretching is wonderful. If you’re up for a short walk that’s great too.
Get some fresh air. Take in the sunset in a comfy chair. Go barefoot outside.
Be flexible when scheduling outings.
Thanks for letting me share about our family trip with you!
We’ve enjoyed plenty of “staycations” and they can be super fun too, but I’m thankful it worked out for us to get away together this time.
I want you to know that if you enjoy traveling like I do, you don’t have to give it up just because you have a chronic illness.
Remember to be prepared, honestly communicate how you’re feeling with your travel buddies, give yourself grace, be flexible with your travel plans, focus on the positives and get some fresh air.
Do you enjoy traveling? Do you or someone you love have a chronic illness? What tips would you add to this list?
Please share your thoughts in the comment section below. I love hearing from you and will reply to your comments as soon as possible!
So, as I write this I’m living in a house full of sick people.
Completely surrounded by influenza.
And contagious germs.
Caring for all of my ailing family members.
And I’m thankful for one thing Lyme disease might be good for….preventing me from catching colds and, in this case, the flu that otherwise “healthy” people get.
Ever since I’ve had Lyme I can be surrounded with a highly contagious illness, but over and over rarely, if ever get “sick”.
If you have Lyme, you know this is a small consolation considering everything else we deal with, but each little thing helps, right?
I mean, we may end up going to the doctor, emergency room, or hospital for a number of other Lyme-related health problems, but if I can bypass the colds, flu, and other assorted viruses out there….I’ll take it.
For now anyway.
Interestingly, a friend who has Lyme told me her doctor was encouraged when she started catching colds and viruses her children would catch at preschool. He said this was a good sign.
But why, I want to know?
Does it mean her immune system is beginning to work like it’s supposed to again?
Why Do (Some) People With Lyme Disease Not Catch Colds And Flu?
I’ve researched this strange phenomenon online and have found many fellow “Lymies” who have the same experience. But I’ve had a hard time finding any concrete explanation for why this happens.
So if you know can you please share with me? 🙂
We’re told by our doctors that our immune systems are messed up, so I’m guessing this has a lot to do with it.
But is it because our immune system is so weak and worn down from trying to fight the Lyme and co-infections?
Or perhaps our immunity is in overdrive and simply wipes out every invader that comes close. But, if that were true, would we even have Lyme in the first place?
Or, here’s another thought. Because many of us have felt like we’ve had the flu every day since we were infected with Lyme disease maybe we can’t recognize a “little” cold? (I’m not implying a cold is little, just using it as an example.)
So many questions. Please help!
As a sidenote, I’ve read on some message boards that people with MS and a few other autoimmune conditions experience this same crazy phenomenon.
If you have Lyme or know someone who does, do you still catch colds and other illnesses or not? Have you read or heard a good explanation for why this happens?
Please share your thoughts and opinions below in the comment section. I’d love to hear what you have to say! Hopefully we can all help each other figure this out. 🙂
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